Diabetic Thursday

It's Diabetic Thursday, time to try out a few diabetic friendly foods. Here are today's six diabetic recipes to help you through the day, including Mint-Green Tea Coolers and Almond Biscotti. Enjoy!

LEMON OATMEAL COOKIES

Servings: 36

View recipe: http://diabeticgourmet.com/recipes/html/31.shtml

Ingredients

2/3 cup vegetable oil

2/3 cup brown sugar

1/2 cup egg whites

2 tablespoons lemon juice

2 tablespoons grated fresh, or finely chopped, dried lemon rind

1 teaspoon lemon flavoring

1 cup all-purpose flour

1 cup rolled oats

1/2 teaspoon baking powder

1/2 teaspoon baking soda

1-1/2 cup crispy rice cereal

Directions

Place oil and brown sugar in a mixer bowl in a mixer bowl and mix at medium speed until creamy.

Add egg whites, lemon juice, rind and flavoring, and mix at medium speed until well blended.

Stir flour, oatmeal, baking powder, and baking soda together to blend well; add to creamy mixture while beating at medium speed. Stir in cereal.

Drop by the tablespoonful onto cookie sheets left ungreased, or lined with aluminum foil.

Bake at 350F for 8 to 10 minutes, or until cookies are lightly browned.

Remove cookies to a wire rack and cool.

Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 4 g; Carbohydrates: 11 g; Exchanges: 2/3 Bread and 1 Fat

MINT-GREEN TEA COOLERS

This comes from Diabetes Self Management. It can be viewed online here.

Ingredients

2 bags green tea

4 thin slices fresh ginger (about 1 inch)

7 or 8 large fresh mint leaves, roughly torn

2 cups boiling water

2 cups crushed ice

Directions

Place tea bags, ginger, and mint leaves in teapot or 2-cup heatproof measuring cup. Add boiling water; steep 4 minutes. Remove tea bags, ginger and mint leaves; discard. Cool tea to room temperature.

Pour 1 cup crushed ice into each of two tall glasses. Divide tea between glasses.

Tip: Squeeze a lime wedge (about 1/8 of a lime) into each cooler before serving.

Yield: 2 servings.

Nutrition Facts Per Serving: Calories: 3, Carbohydrates: 1 g, Protein: 1 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 1 mg, Fiber: 1 g

BROWN RICE, ASPARAGUS, AND TOMATO SALAD

This is also from Diabetes Self Management, and can be viewed online here.

Ingredients

1 cup instant brown rice

12 medium spears asparagus, cooked and cut into 1-inch pieces

2 medium tomatoes

2 1/2 teaspoons lemon juice

2 teaspoons olive oil

1/8 teaspoon salt

1/8 teaspoon black pepper

1/4 cup minced fresh chives or green onions

2 teaspoons minced fresh dill

Directions

Bring 1 cup water to a boil in medium saucepan. Stir in rice. Bring water to a boil again. Reduce heat to low; cover and simmer 5 minutes. Remove from heat. Stir rice; cover again. Let stand 5 minutes or until water is absorbed and rice is tender. Fluff with fork; set aside.

Meanwhile, place asparagus in large bowl. Core tomatoes over a separate bowl to catch juice. Dice tomatoes, reserving juice. Add tomatoes to asparagus. Whisk 1 1/2 tablespoons reserved tomato juice, lemon juice, oil, salt, and pepper in small bowl until well blended. Stir in chives and dill.

Add rice to salad bowl. Pour in dressing; toss lightly to coat.

Variation: To turn this salad into a heartier main dish, add 1 cup chopped cooked chicken breast.

Yield: 4 servings. Serving size: 3/4 cup.

Nutrition Facts Per Serving: Calories: 130, Carbohydrates: 22 g, Protein: 4 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 97 mg, Fiber: 3 g, Exchanges per serving: 1 1/2 Bread/Starch.

ALMOND BISCOTTI

Servings: 32

View recipe: http://diabeticgourmet.com/recipes/html/39.shtml

Ingredients

1/4 cup finely chopped almonds

1/2 cup sugar

2 tablespoons margarine

4 egg whites, lightly beaten

2 teaspoons almond extract

2 cups all-purpose flour

2 teaspoons baking powder

1/4 teaspoon salt

Directions

Preheat oven to 375 degree F. Place almonds in a small baking pan. Bake 7 to 8 minutes until golden brown (watch carefully to avoid burning). Set aside.

Beat sugar and margarine in medium bowl with electric mixer until smooth. Add egg whites and almond extract; mix well. Combine flour, baking powder and salt in large bowl; mix well. Stir egg white mixture and almonds into flour mixture until well blended.

Spray two 9x5-inch loaf pans with non-stick cooking spray. Evenly divide dough between prepared pans. Spread dough evenly over bottoms of pans with wet fingertips.

Bake 15 minutes or until knife inserted into centers comes out clean.

Remove from oven and turn onto cutting board. As soon as loaves are cool enough to handle, cut each into 16 (1/2-inch thick) slices. Place slices on baking sheets covered with parchment paper or sprayed with cooking spray.

Bake 5 minutes; turn over. Bake 5 minutes more or until golden brown. Serve warm or cool completely and store in airtight container.

Nutritional Information Per Serving: Calories: 56; Protein: 1 g; Fat: 1 g; Carbohydrates: 9 g; Exchanges: 1/2 Starch/Bread; 1/2 Fat

BEET BORSCHT

Yield: 8 servings (about 1-1/4 cups each)

Source: 1,001 Delicious Recipes for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/781.shtml

Ingredients

4 medium beets, peeled, cut into julienne strips

8 ounces low-fat smoked Polish sausage, sliced

1/2-1 tablespoon margarine

6 cups reduced-sodium fat-free beef broth

1 small head red cabbage, thinly sliced or shredded

2 carrots, cut into julienne strips

1 clove garlic, minced

1 bay leaf

2-3 teaspoons sugar or Splenda

2 tablespoons cider vinegar

Salt and pepper, to taste

Finely chopped dill weed or parsley, as garnish

Directions

Saute beets and sausage in margarine in Dutch oven 3 to 4 minutes.

Add broth, cabbage, carrots, garlic, bay leaf, sugar, and vinegar; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, 20 to 30 minutes.

Discard bay leaf; season to taste with salt and pepper.

Pour soup into bowls; sprinkle with dill weed.

Nutritional Information Per Serving: Calories: 120; Protein: 10.9 g; Fat: 3.7 g; Sodium: 437 mg; Cholesterol: 17.2 mg; Saturated Fat: 0.4 g; Carbohydrates: 13.1 g; Exchanges: 3 Vegetable, 1 Meat

MARINATED GREEN BEANS

Yield: 1 serving (1/2 cup)

Source: The Diabetes Snack Munch Nibble Nosh Book

Find this recipe at: http://diabeticgourmet.com/recipes/html/791.shtml

Ingredients

3-1/2 cups (3/4 pound) fresh green beans, trimmed and snapped

2 tablespoons chopped chives or thinly sliced green onion tops

2 tablespoons fat-free, low-sodium or regular chicken broth or bouillon

1 tablespoon catsup

1 tablespoon balsamic vinegar

2 teaspoons olive oil

1 teaspoon Dijon-style mustard

1/4 teaspoon salt, or to taste (optional)

2-3 drops hot pepper sauce

Directions

In a large saucepan, cook the beans in boiling water for 10 to 15 minutes until tender-crisp. Drain well in a colander.

Meanwhile, in a large bowl, combine the chives, broth, catsup, vinegar, oil, mustard, salt (if desired), and hot pepper sauce. Stir to mix well. Add the cooked beans, and stir to coat the beans with marinade. Cover and refrigerate for 2 to 3 hours. Stir before serving. Leftover beans will keep in the refrigerator for 4 to 5 days.

Nutritional Information Per Serving : Calories: 30; Protein: 1 g; Fat: 1 g; Sodium: 47 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable