Diabetic Thursday

It's the first Diabetic Thursday of the New Year. Today's six recipes include Asparagus With Lemon Sauce and Mediterranean Braised Beef. Enjoy!

APPLE PIE DESSERT

Servings: 8

Source: Sweet Inspirations - A Sugar Free Dessert Cookbook

Author: Patti Lynch

Find this recipe at: http://diabeticgourmet.com/recipes/html/146.shtml

Ingredients

Pastry for 2 crust 9" pie

6-7 large apples, peeled, cored, sliced

1/2 cup fruit sweetener (1/4 cup frozen apple juice concentrate plus 1/4 cup granulated fructose)

2 tsp cinnamon

1 tsp nutmeg

1 tbsp margarine

Directions

Line pie bottom with pastry.

In large bowl, combine ingredients except margarine. Mix well and spoon into pastry lined pan. Dot with margarine.

Cover with top crust, seal, and flute edges. Cut a few small slits in crust. Bake 40 minutes at 350° F., or until crust is golden brown.

Nutritional Information Per Serving: Calories: 298; Protein: 3 g; Fat: 14 g; Sodium: 140 mg; Cholesterol: 0 mg; Carbohydrates: 42 g; Exchanges: 2 Bread, 1 Fruit, 2 Fat

ASPARAGUS WITH LEMON SAUCE

Lemon sauce makes fresh asparagus the perfect sidedish for fish, scallops, chicken, or meat dishes.

Yield: 4 servings

Serving size: 5 spears, 1-1/2 tsp sauce

See the recipe here: http://diabeticgourmet.com/recipes/html/994.shtml

Source: Deliciously Healthy Dinners

Ingredients

20 medium asparagus spears, rinsed and trimmed

1 fresh lemon, rinsed (for peel and juice)

2 Tbsp reduced-fat mayonnaise

1 Tbsp dried parsley

1/8 tsp ground black pepper

1/16 tsp salt

Directions

Place 1 inch of water in a 4-quart pot with a lid. Place a steamer basket inside the pot, and add asparagus. Cover and bring to a boil over high heat. Reduce heat to medium. Cook for 5-10 minutes, until asparagus is easily pierced with a sharp knife. Do not overcook.

While the asparagus cooks, grate the lemon zest into a small bowl. Cut the lemon in half and squeeze the juice into the bowl. Use the back of a spoon to press out extra juice and remove pits. Add mayonnaise, parsley, pepper, and salt. Stir well. Set aside.

When the asparagus is tender, remove the pot from the heat. Place asparagus spears in a serving bowl. Drizzle the lemon sauce evenly over the asparagus (about 1-1/2 teaspoons per portion) and serve.

Nutritional Information Per Serving: Calories: 39; Protein: 2 g; Sodium: 107 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g ; Carbohydrates: 7 g

JICAMA SALAD

Makes: 2 cups (4 Servings)

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/584.shtml

Ingredients

One 8-ounce jicama, peeled and cut into 1/2-inch sticks

1 small cucumber, thinly sliced

1 medium orange, peeled and sectioned

1/4 cup white wine vinegar

2 tablespoons canola or corn oil

1 teaspoon fresh lemon juice

1/4 teaspoon chili powder

1/4 teaspoon salt

Directions

Combine the jicama, cucumber, and orange segments in a serving bowl.

Whisk together the vinegar, oil, lemon juice, chili powder, and salt. Pour over the jicama mixture; toss well. Chill.

Nutritional Information Per Serving: Calories: 104; Protein: 1 g; Fat: 7 g; Sodium: 150 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 6 g; Carbohydrates: 10 g; Exchanges: 1/2 Fruit, 1 Vegetable, 1-1/2 Fat

MEDITERRANEAN BRAISED BEEF

Makes 6 servings

See the recipe here: http://diabeticgourmet.com/recipes/html/993.shtml

Ingredients

1 boneless beef chuck shoulder pot roast (2-1/2 to 3 pounds)

1/4 cup all-purpose flour

2 tablespoons olive oil

1/4 cup balsamic vinegar

2 small onions, halved, sliced

4 medium shallots, sliced

1/4 cup chopped pitted dates

1/2 teaspoon salt

1/4 to 1/2 teaspoon black pepper

Directions

Heat oven to 325F.

Lightly coat beef pot roast with flour. Heat oil in Dutch oven over medium heat until hot. Brown pot roast; remove.

Add 1-1/2 cups water and vinegar to Dutch oven; cook and stir until brown bits attached to pan are dissolved. Return pot roast. Add onions, shallots, dates, salt and pepper; bring to a boil. Cover tightly and cook in 325F oven 2 to 2-1/2 hours or until pot roast is fork-tender. Remove pot roast; keep warm.

Cook liquid and vegetables over medium-high heat to desired consistency. Carve pot roast. Serve with sauce.

Nutritional Information Per Serving: Calories: 290; Protein: 29 g; Fat: 12 g; Sodium: 275 mg; Cholesterol: 75 mg; Saturated Fat: 3 g; Dietary Fiber: 1.2 g; Carbohydrates: 16 g

TANGY APPLE SLAW

This recipe begins, “A take-off on the traditional creamy version of coleslaw.”

Serves: 6

See the recipe here: http://diabeticgourmet.com/recipes/html/925.shtml

Ingredients

4 cups shredded green cabbage

1 cup shredded carrots

1 cup chopped unpeeled apple (1 medium)

1/2 cup thinly sliced red or green bell pepper strips

2/3 cup light mayonnaise or salad dressing

1/3 cup reduced fat sour cream

3 tablespoons Equal Spoonful or Granulated*

1-1/2 tablespoons Dijon mustard

1 tablespoon lemon juice

1/8 teaspoon pepper

* May substitute 4-1/2 packets Equal sweetener

Directions

Combine cabbage, carrots, apple and pepper strips in medium size bowl. Combine mayonnaise, sour cream, Equal, mustard, lemon juice and pepper.

Spoon Equal mixture over cabbage mixture; toss to combine. Refrigerate, covered, 1 to 2 hours to allow flavors to blend.

Nutritional Information Per Serving: Calories: 152; Protein: 2 g; Fat: 11 g; Sodium: 331 mg; Cholesterol: 15 mg; Carbohydrates: 13 g; Exchanges: 2-1/2 vegetable, 2 fat

HAM AND PEPPER FRITTATA

Yield: 4 servings

Serving size: 1/4 of recipe

Source: The Complete Diabetes Prevention Plan

See the recipe here: http://diabeticgourmet.com/recipes/html/468.shtml

Ingredients

1 tablespoon extra virgin olive oil or canola oil

1/2 cup diced yellow bell pepper

1/2 cup diced green bell pepper

1/2 cup diced red bell pepper

1 cup diced, lean, reduced-sodium ham

2 teaspoons dried parsley

1/4 teaspoon coarsely ground black pepper

2 cups fat-free egg substitute

1 cup shredded, reduced-fat, white Cheddar or Swiss cheese

Directions

Coat a large ovenproof skillet with the olive oil and preheat over medium-high heat.

Add the peppers, ham, parsley, and black pepper and saute for several minutes, until the vegetables are crisp-tender and the ham is beginning to brown. Spread the mixture evenly over the bottom of the skillet.

Pour the egg substitute over the skillet mixture and reduce the heat to medium-low. Cover and cook without stirring for about 6 minutes, until the eggs are almost set (the edges will be cooked but the top will still be runny).

Remove the lid from the skillet and wrap the handle in aluminum foil (to prevent it from becoming damaged under the broiler).

Place the skillet under a preheated broiler and broil for a couple of minutes, until the eggs are set but not dry.

Sprinkle the cheese over the top and broil for another minute to melt the cheese.

Cut the frittata into 4 wedges and serve hot.

Nutritional Information Per Serving: Calories: 222; Protein: 28 g; Fat: 8.3 g; Sodium: 690 mg; Cholesterol: 32 mg; Carbohydrates: 7 g; Exchanges: 4 Lean Meat, 1 Vegetable, 1/2 Fat