Diabetic Delights

Today's offerings first hit my email inbox from Diabetic Gourmet. While they may say "diabetic", the taste says wow. Enjoy!

MANGO FRAPPE

When it's hot out, this just hits the spot. Refreshing, cool, nutritious - who needs soda?

Yield: 3 cups (3 Servings)

Source: The New Family Cookbook for People with Diabetes

Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Ingredients

1 medium whole ripe mango (12 ounces), peeled and pitted

3/4 cup orange juice

1/4 cup lime juice

1-1/4 cups club soda

2 ice cubes

Directions

Puree the mango in a food processor or blender. Add the orange and lime juices; process until smooth.

Add the club soda and ice cubes; process just to blend and crush the ice. Serve at once.

Nutritional Information Per Serving: (1 cup): Calories: 83, Fat: 0 g, Cholesterol: 0 mg, Sodium: 27 mg, Carbohydrate: 22 g, Dietary Fiber: 2 g, Sugars: 18 g, Protein: 1 g Diabetic Exchanges: 1-1/2 Fruit

DOUG'S FLOWER POWER CAESAR SALAD

This salad keeps for 3 days in a glass (not metal) bowl in the refrigerator, if well covered.

Yield: 6 servings

Online at http://www.diabeticgourmet.com/recipes/html/5.shtml

Ingredients

3 cups broccoli flowerets

3 cups cauliflower flowerets

1 cup sliced red cabbage

3 tablespoons grated Parmesan cheese

3/4 cup Lighter Caesar Dressing or bottled low-fat Caesar dressing

1/2 teaspoon freshly ground pepper

Directions

Wash vegetables well; drain thoroughly. Combine all ingredients in a glass bowl and mix well. (Optional: Steam the veggies for 3 or 4 minutes if your prefer them softer.)

Nutritional Information (Per Serving): Calories: 68; Protein: 6 g; Fat: 2.2 g; Carbohydrates: 8 g Exchanges: 1 Vegetable, 1/4 Low-fat Milk

SWEET POTATO PIE

Yield: 1 pie (8 servings)

Source: "The New Family Cookbook for People with Diabetes"

Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Ingredients

3 tablespoons margarine

1/4 cup sugar

1/4 teaspoon salt

1 large egg yolk

3 tablespoons fresh lemon juice

1 teaspoon grated lemon zest

1/2 teaspoon ground cinnamon

3 large sweet potatoes (1-1/2 pounds total), cooked, peeled, and mashed

1 cup fat-free evaporated milk

3 large egg whites

1 prepared 9-inch pie shell, unbaked

Directions

Preheat the oven to 350 degrees F. Beat together the margarine, sugar, and salt in a large bowl. Add the egg yolk, lemon juice, lemon zest, and cinnamon; mix well. Stir in the sweet potatoes and milk; mix again.

Beat the egg whites to stiff peaks and fold them into the sweet potato mixture; pour into the pie shell. Bake for about 40 to 50 minutes, or until a knife inserted in the center comes out clean. Cool and cut the pie in 8 equal slices.

Nutritional Information Per Serving (1 slice): Calories: 291, Fat: 13 g, Cholesterol: 28 mg, Sodium: 313 mg, Carbohydrate: 38 g, Dietary Fiber: 3 g, Sugars: 17 g, Protein: 7 g; Diabetic Exchanges: 2-1/2 Other Carbohydrate, 2 Fat

SAUTEED SPINACH

Servings: 4

Online at http://www.diabeticgourmet.com/recipes/html/18.shtml

Ingredients

1 pound raw spinach

2 tablespoons olive oil

1 fresh tomato

2 cloves garlic

Directions

Wash spinach thoroughly and drain.

Saute tomato and garlic in olive oil in a large saute pan. Add spinach, cover and cook over low heat for 5 minutes, stirring a few times. Add salt and pepper to taste. Cook, uncovered, 5 minutes longer, stirring occasionally.

Nutritional Information (Per Serving): Calories: 108; Protein: 3.9 g; Sodium:94 mg; Fat: 7 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable; 1-1/2 Fat

CINNAMON GINGER COOKIES

Makes: 30 Cookies

Source: "The Best Diabetes Cookbook"

Info: http://diabeticgourmet.com/book_archive/details/25.shtml

Ingredients

1/4 cup brown sugar

3 tablespoon margarine, melted

2 tablespoon molasses

2 tablespoon 2% yogurt

1 teaspoon vanilla

1 cup all-purpose flour

1/2 teaspoon baking soda

1/2 teaspoon ginger

1/2 teaspoon cinnamon

Pinch nutmeg

1-1/2 teaspoon brown sugar

Directions

Preheat the oven to 350 degrees F. Spray a baking sheet with nonstick vegetable spray.

In bowl, combine 1/4 cup brown sugar, margarine, molasses, yogurt and vanilla until well mixed.

Combine flour, baking soda, ginger, cinnamon and nutmeg; stir into bowl just until combined.

Using teaspoon, form dough into small balls and baking on baking sheet. Press flat with fork; sprinkle with 1-1/2 teaspoon brown sugar. Bake for 10 to 12 minutes.

Nutritional Information Per Serving (2 Cookies): Calories: 76, Carbohydrate: 12 g, Fiber: 0 g, Protein: 1 g, Fat: 2 g, Sodium: 68 mg, Cholesterol: 0 mg; Diabetic Exchanges: 1/2 Starch, 1/3 Other Carbohydrate, 1/2 Fat

HAWAIIAN BURGERS

serves 4

Online at http://www.diabeticgourmet.com/recipes/html/25.shtml

Ingredients1 pound extra-lean ground beef

4 slices fresh pineapple, or canned, unsweetened, water packed variety

1 clove garlic, minced

2 scallions, minced

1 teaspoon fresh ginger, minced

1 teaspoon Worcestershire sauce

1 tablespoon low-sodium soy sauce

4 slices- 1 ounce each french bread

Directions

Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.

Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.

While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestshire sauce.

Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pienapple).

Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.

Nutritional Information (Per Serving):Calories: 282; Protein: 20 g; Sodium: 401 mg; Fat: 13 g; Carbohydrates: 23 g

LEMONY ROASTED ASPARAGUS

Yield: 4 servings

Info: http://diabeticgourmet.com/book_archive/details/32.shtml

Source: The Other Diabetes: Living and Eating Well with Type 2 Diabetes

Note: Roasted asparagus spears don't look as pretty as steamed, but the flavor is worth it.

Ingredients

1 lemon

1 pound fresh asparagus, wood stems removed

2 teaspoons olive oil

Directions

Preheat the oven to 425 degrees F.

Wash and dry the outside of the lemon. Make 2 teaspoons of lemon zest by grating the yellow outside peel with the fine side of a cheese grater. Wrap the lemon in plastic wrap and refrigerate for another use.

Toss the asparagus spears in a shallow dish with the lemon zest and olive oil.

Spread the asparagus in a heavy baking sheet; roast for 15 minutes. Halfway through the cooking time, stir the asparagus to ensure even roasting. The asparagus are done when they are browned and slightly shriveled.

Nutritional Information Per Serving: Calories: 50, Protein: 3 g, Fat: 3 g, Carbohydrate: 5 g, Sodium: 5 mg, Potassium: 353 mg, Dietary Fiber: 1 g Exchanges: 1 Vegetable, 1/2 Fat

TACO SALAD WITH CUMIN DRESSING

Serves 8

Online at http://www.diabeticgourmet.com/recipes/html/41.shtml

Ingredients

8 tortillas

1 teaspoon powdered mustard

2 tablespoons Parmesan cheese, grated

1 teaspoon ground cumin

8 cups romaine lettuce

1/2 cup water

1/2 teaspoon salt

4 tablespoons vegetable oil

4 tablespoons red wine vinegar

4 cups turkey, chopped and cooked

1/4 teaspoon black pepper

1 teaspoon cumin seeds

1/4 teaspoon garlic powder

6 large ripe tomatoes, chopped

4 teaspoons lemon juice

2 cups cheddar cheese, grated

Directions

Toast the tortillas on a baking sheet in a 400F oven for about 10 minutes.

While hot, sprinkle on the Parmesan cheese. Cool and break into bite-size pieces.

Chop the lettuce and arrange it in the bottom of a salad bowl.

Make the cumin dressing by combining the salt, vinegar, pepper, garlic powder, lemon juice, mustard, cumin, water and oil in a bowl or jar.

Heat the turkey in a skillet with the cumin seeds. Sprinkle chunks of turkey over the lettuce. Add the tomato pieces and cheese. Pour on the cumin dressing and top with tortilla chips.

Nutritional Information (Per Serving): Calories: 205; Protein: 17 g; Fat: 11 g; Carbohydrates: 10 g; Exchanges: 1 Fat; 1/2 Bread/Starch; 1/2 Vegetable; 2 Lean Meat