Diabetic Thursday

It's Diabetic Thursday, time to check out how yummy, healthy, and easy diabetic food can be. Today's six yummy recipes include Bun-Less Cheddar Burgers and Baked Vanilla Custard. Enjoy!

SUMMER RATATOUILLE

Yield: 4 (1 cup) servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=857

Online version: http://diabeticgourmet.com/recipes/html/857.shtml

Source: Express Lane Diabetic Cooking

Ingredients

1 tablespoon olive oil, divided

3 cups combination sliced zucchini and yellow squash

1 cup sliced onion

1 cup halved cherry tomatoes

1/3 cup minced fresh mint leaves

1 tablespoon fresh lemon juice

1 (4.75 oz) can prepared eggplant caponata

1/4 teaspoon salt

1/4 teaspoon fresh ground black pepper

Directions

In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.

Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.

Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Fat: 6 g; Sodium: 299 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 11 g; Exchanges: 2 Vegetable, 1 Fat

ORZO-STUFFED EGGPLANT

Yield: 4 servings. Serving size: 2 halves.

Preparation time: 25 minutes. Cooking time: 50 minutes.

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

Ingredients

4 small eggplants (approximately 7 ounces each)

Nonstick cooking spray

1 cup orzo pastina, uncooked

2 tablespoons extra-virgin olive oil

2 cloves garlic, minced

2 cups canned tomatoes, drained and chopped

1 teaspoon dried oregano

1 teaspoon dried basil

Salt and pepper, to taste

8 ounces part-skim mozzarella, diced

1/4 cup grated Parmigiano-Reggiano cheese

Directions

Heat oven to 400°F. Wash and pat dry the eggplants, cut off their stems, and cut them in half vertically. Place them with the cut side down on a baking pan coated with nonstick cooking spray. Bake for 30 minutes.

Remove eggplants from the pan, cool under running water, and pat dry. Using a spoon, carve out and chop the pulp, leaving just a thin shell (about 1/4 inch). Place pulp in a bowl and set aside.

Cook the orzo according to package instructions, but keep it slightly undercooked (1–2 minutes less than directed). While the orzo is cooking, heat the olive oil in a medium-size frying pan over moderate heat. Add the garlic and sauté for 1 minute. Add the chopped eggplant pulp and sauté for 4–5 minutes, stirring frequently. Add the tomatoes, dried herbs, and salt and pepper to taste. Mix thoroughly and simmer for 10 minutes. Remove from heat.

When the orzo is ready, drain and add to the eggplant mixture. Toss in both cheeses and mix well.

Divide eggplant–cheese mixture into 8 equal portions and fill the eggplant shells. Spray the top of each with cooking spray. Place stuffed eggplant halves on baking pan and bake for 10 minutes. Remove and serve immediately.

Nutrition Facts Per Serving: Calories: 404, Carbohydrates: 38 g, Protein: 22 g, Fat: 18 g, Saturated Fat: 8 g, Cholesterol: 36 mg, Sodium: 138 mg, Fiber: 9 g; Exchanges per serving: 2 1/2 starch, 2 medium-lean meat, 1 1/2 fat. Carbohydrate choices: 2 1/2.

MARINATED CHICKPEA AND TUNA SALAD

Yield: 4 servings

Serving size is 1/2 cup tuna, 1 cup vegetables, and 1/2 cup chickpeas.

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=858

Online version: http://diabeticgourmet.com/recipes/html/858.shtml

Source: Express Lane Diabetic Cooking

Ingredients

2 cups chickpeas, rinsed and drained

2 cups red or green bell pepper strips

1 cup halved cherry tomatoes

1/2 cup sliced celery

2 tablespoons sliced green onions

1 cup sliced or shredded carrots

2 cups tuna (canned or from the salad bar)

2 tablespoons regular or garlic-flavored olive oil

1/4 cup balsamic or red wine vinegar

1 teaspoon minced fresh rosemary

2 tablespoons minced fresh basil

1/8 teaspoon salt

1/8 teaspoon fresh ground black pepper

Directions

Combine all ingredients in a salad bowl. Refrigerate for 1 hour before serving.

Nutritional Information Per Serving: Calories: 325; Protein: 28 g; Fat: 10 g; Sodium: 483 mg; Cholesterol: 22 mg; Dietary Fiber: 9 g; Sugars: 7 g; Carbohydrates: 32 g; Exchanges: 1-1/2 Starch, 2 Vegetable, 3 Very Lean Meat, 1 Fat

BAKED VANILLA CUSTARD

Recipe Yield: Yield: 10 servings

View online with photo: https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard

Print version: https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard/print/

Ingredients

1 quart 2% milk

6 eggs

1 cup plus 2 tablespoons Equal® Spoonful*

2-1/2 teaspoons vanilla

1/4 teaspoon salt

Sliced fresh fruit (optional)

Fresh mint (optional)

* May substitute 27 packets Equal sweetener

Directions

Heat milk just to boiling in medium saucepan. Let cool 5 minutes.

Beat eggs, Equal, vanilla and salt in large bowl until smooth. Gradually beat in hot milk.

Pour mixture into ten 6-ounce custard cups or 1-1/2 quart glass casserole. Place custard cups or casserole in roasting pan. Pour 1 inch of hot water into roasting pan.

Bake, uncovered, in preheated 325F oven 50 to 60 minutes or until sharp knife inserted halfway between center and edge of custard comes out clean.

Remove custard cups or casserole from roasting pan. Cool completely on wire rack.

Cover and refrigerate several hours or overnight.

Serve garnished with sliced fresh fruit and mint, if desired.

Notes:

Traditional baked custard with half the calories. Made with Equal and reduced-fat milk, all the great flavor is still there. Garnished with fresh fruit and mint it looks good, too.

Nutritional Information Per Serving: Calories: 90; Fat: 5 grams; Sodium: 124 mg; Cholesterol: 135 mg; Protein: 7 grams; Carbohydrates: 5 grams; Diabetic Exchanges: 1/2 milk, 1/2 lean meat

CHICKEN WITH SUN-DRIED TOMATES

Yield: 4 servings

Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=868

Online version: http://diabeticgourmet.com/recipes/html/868.shtml

Source: Magic Menus for People with Diabetes

Ingredients

4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat

1/4 teaspoon salt (optional)

1/4 teaspoon freshly ground pepper

1 tablespoon canola oil

1 large shallot, minced

2/3 cup low-sodium, low-fat chicken broth

1/2 cup dry white wine

1/8 teaspoon marjoram

1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water

Directions

Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.

Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.

Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.

Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.

Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.

Nutritional Information Per Serving: Calories: 177; Protein: 27 g; Fat: 5 g; Sodium: 155 mg; Cholesterol: 64 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Fat

BUN-LESS CHEDDAR BURGERS

This recipe begins, “Skip the bun and instead, wrap this juicy cheeseburger in lettuce for a low-carb meal.”

This is from Diabetic Connect and can be found at http://www.diabeticconnect.com/diabetic-recipes/general/3084-cheddar-turkey-burgers.

Ingredients

1 1/2 pounds lean ground beef

1/2 teaspoon onion powder

1/2 teaspoon garlic powder

1/4 teaspoon salt

1 teaspoon black pepper

6 slices of reduced-fat cheddar cheese

6 large lettuce leaves

Directions

In a large bowl, combine all the ingredients except for cheddar cheese and lettuce leaves; mix well. Form into 6 equal-sized patties.

Coat a large skillet with nonstick cooking spray and cook the patties over medium heat for 3 to 4 minutes per side, or until the juices run clear and no pink remains.

Once cooked, remove from skillet and place one slice of cheese on top of each patty.

Add your favorite condiments (onions, tomato slices, pickles, etc.).

Wrap each patty in a lettuce leaf and serve.

Nutritional Facts: Servings: 6; Calories - 182; Total Fat - 5 g; Sat Fat - 3 g; Cholesterol - 86 mg; Sodium - 298 mg; Carbohydrates - 1 g; Dietary Fiber - 0 g; Protein - 33 g