It's Diabetic Thursday, time to check out how yummy diabetic food can really be. That said, here are today's six recipes, including Easy-to-be Green Gazpacho and Slow-Cooked Sicilian Pot Roast. Enjoy!
CHICKEN RATATOUILLE
Makes: 4 servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/1253.shtml
Ingredients
1 tablespoon vegetable oil
4 chicken breasts halves (medium, skinned, fat removed, boned, and cut into 1-inch pieces)
2 zucchini (7 inches long, unpeeled and thinly sliced)
1 eggplant (small, peeled and cut into 1-inch cubes)
1 onion (medium, thinly sliced)
1 green pepper (medium, cut into 1-inch pieces)
1/2 pound mushroom (fresh, sliced)
1 can tomatoes (16 oz, whole, cut up)
1 garlic clove (minced)
1-1/2 teaspoons basil (dried, crushed)
1 tablespoon parsley (fresh, minced)
black pepper (to taste)
Directions
Heat oil in large non-stick skillet. Add chicken and saute about 3 minutes, or until lightly browned.
Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.
Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender.
Nutritional Information Per Serving: Calories: 270; Protein: 32 g; Fat: 7 g; Sodium: 240 mg; Saturated Fat: 1.5 g; Dietary Fiber: 8 g; Carbohydrates: 20 g
SPRING VEGETABLE PILAF
Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/741.shtml
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Protein: 3.6 g; Fat: 2.8 g; Sodium: 149 mg; Cholesterol: 0 mg; Saturated Fat: 0.4 g; Dietary Fiber: 2.8 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
EASY-TO-BE GREEN GAZPACHO
This recipe begins, “Who said gazpacho must be made with tomatoes? The following green gazpacho makes use of leafy greens and other vegetables in a tangy combination.”
Makes 5-2/3 cups or 6 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/234.shtml
Ingredients
1 cup fat-free chicken or vegetable broth
1 can (28 oz.) tomatillos, drained
1 medium cucumber, peeled, seeded and coarsely chopped
1/2 cup packed baby spinach leaves
12 cups packed romaine or other dark green lettuce leaves, chopped
1/2 medium green bell pepper, seeded and chopped
1/2 mild white onion, like Bermuda or Vidalia, chopped
2 Tbsp. chopped fresh cilantro leaves
1 clove garlic, chopped
1 Tbsp. canned diced green chilies
1 Tbsp. extra virgin olive oil
Juice of 1 lime, or to taste
1/4 tsp. cumin powder
1/4 tsp. sugar
2 slices bread (crusts removed), cubed*
Salt to taste, if desired
Hot sauce to taste, if desired
1/4 cup finely minced chives, for garnish
Directions
Place first 10 ingredients in blender and puree until smooth. Add oil, lime juice, cumin, sugar and bread. Blend until smooth. Let mixture stand 2 minutes to allow bread to absorb liquid. Puree again until smooth. Season to taste with salt, hot sauce and more chilies and lime juice, if desired.
Transfer to bowl or pitcher and chill until very cold.
Before serving, check seasoning and add more, as desired. Garnish with chives, if desired, and serve.
* Either white or soft whole-wheat bread can be used.
Nutritional Information Per Serving: Calories: 97; Protein: 4 g; Fat: 4 g; Sodium: 324 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch, 1 Vegetable, 1 Fat
SLOW-COOKED SICILIAN POT ROAST
Yield: 8 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=744
Online version: http://diabeticgourmet.com/recipes/html/744.shtml
Source: The Complete Diabetes Prevention Plan
Ingredients
2-1/2 pound well-trimmed top round roast or flat half brisket
1/2 teaspoon coarsely ground black pepper
2 cups sliced fresh mushrooms
1 cup chopped onions
1 cup chopped red or green bell peppers or 1 cup roasted bell peppers, drained and chopped
14-1/2 ounce can diced Italian-style tomatoes, undrained
6-ounce can tomato paste with roasted garlic or Italian seasonings
Directions
Rinse the meat with cool water and pat it dry with paper towels. Sprinkle both sides with some of the pepper.
Coat a large nonstick skillet with nonstick cooking spray and preheat over medium-high heat.
Place the meat in the skillet and cook for 2 to 3 minutes on each side, until nicely browned.
Place the mushrooms, onions, and bell peppers in a 3-quart slow cooker and top with the roast. Pour the tomatoes over the meat. Cover and cook on high for 5 hours or on low for 10 hours, until the meat is very tender.
Remove the roast to a serving platter and cover loosely with aluminum foil to keep warm. Add the tomato paste to the remaining slow cooker mixture and stir to mix well.
Slice the roast across the grain and serve hot accompanied by the sauce. Serve with pasta if desired.
Nutritional Information Per Serving: Calories: 221; Protein: 29 g; Fat: 5.7 g; Sodium: 440 mg; Cholesterol: 80 mg; Saturated Fat: 1.7 g; Dietary Fiber: 2 g; Carbohydrates: 12 g; Exchanges: 3 Lean Meat, 2 Vegetable
BAKED APPLES BURNETTE
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=743
Online version: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
15-MINUTE CHILI
Serving Size: 1 cup
Serves 4
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/236.shtml
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Protein: 33 g; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg; Carbohydrates: 30 g; Exchanges: 2 Starch, 4 Very Lean Meat
Showing posts with label Baked Apples Burnette. Show all posts
Showing posts with label Baked Apples Burnette. Show all posts
Thursday, December 10, 2020
Thursday, September 3, 2020
Diabetic Thursday
It's Diabetic Thursday, time to check out how yummy diabetic food can really be. That said, here are today's six recipes, including Easy-to-be Green Gazpacho and Slow-Cooked Sicilian Pot Roast. Enjoy!
CHICKEN RATATOUILLE
Makes: 4 servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/1253.shtml
Ingredients
1 tablespoon vegetable oil
4 chicken breasts halves (medium, skinned, fat removed, boned, and cut into 1-inch pieces)
2 zucchini (7 inches long, unpeeled and thinly sliced)
1 eggplant (small, peeled and cut into 1-inch cubes)
1 onion (medium, thinly sliced)
1 green pepper (medium, cut into 1-inch pieces)
1/2 pound mushroom (fresh, sliced)
1 can tomatoes (16 oz, whole, cut up)
1 garlic clove (minced)
1-1/2 teaspoons basil (dried, crushed)
1 tablespoon parsley (fresh, minced)
black pepper (to taste)
Directions
Heat oil in large non-stick skillet. Add chicken and saute about 3 minutes, or until lightly browned.
Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.
Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender.
Nutritional Information Per Serving: Calories: 270; Protein: 32 g; Fat: 7 g; Sodium: 240 mg; Saturated Fat: 1.5 g; Dietary Fiber: 8 g; Carbohydrates: 20 g
SPRING VEGETABLE PILAF
Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/741.shtml
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Protein: 3.6 g; Fat: 2.8 g; Sodium: 149 mg; Cholesterol: 0 mg; Saturated Fat: 0.4 g; Dietary Fiber: 2.8 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
EASY-TO-BE GREEN GAZPACHO
This recipe begins, “Who said gazpacho must be made with tomatoes? The following green gazpacho makes use of leafy greens and other vegetables in a tangy combination.”
Makes 5-2/3 cups or 6 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/234.shtml
Ingredients
1 cup fat-free chicken or vegetable broth
1 can (28 oz.) tomatillos, drained
1 medium cucumber, peeled, seeded and coarsely chopped
1/2 cup packed baby spinach leaves
12 cups packed romaine or other dark green lettuce leaves, chopped
1/2 medium green bell pepper, seeded and chopped
1/2 mild white onion, like Bermuda or Vidalia, chopped
2 Tbsp. chopped fresh cilantro leaves
1 clove garlic, chopped
1 Tbsp. canned diced green chilies
1 Tbsp. extra virgin olive oil
Juice of 1 lime, or to taste
1/4 tsp. cumin powder
1/4 tsp. sugar
2 slices bread (crusts removed), cubed*
Salt to taste, if desired
Hot sauce to taste, if desired
1/4 cup finely minced chives, for garnish
Directions
Place first 10 ingredients in blender and puree until smooth. Add oil, lime juice, cumin, sugar and bread. Blend until smooth. Let mixture stand 2 minutes to allow bread to absorb liquid. Puree again until smooth. Season to taste with salt, hot sauce and more chilies and lime juice, if desired.
Transfer to bowl or pitcher and chill until very cold.
Before serving, check seasoning and add more, as desired. Garnish with chives, if desired, and serve.
* Either white or soft whole-wheat bread can be used.
Nutritional Information Per Serving: Calories: 97; Protein: 4 g; Fat: 4 g; Sodium: 324 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch, 1 Vegetable, 1 Fat
SLOW-COOKED SICILIAN POT ROAST
Yield: 8 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=744
Online version: http://diabeticgourmet.com/recipes/html/744.shtml
Source: The Complete Diabetes Prevention Plan
Ingredients
2-1/2 pound well-trimmed top round roast or flat half brisket
1/2 teaspoon coarsely ground black pepper
2 cups sliced fresh mushrooms
1 cup chopped onions
1 cup chopped red or green bell peppers or 1 cup roasted bell peppers, drained and chopped
14-1/2 ounce can diced Italian-style tomatoes, undrained
6-ounce can tomato paste with roasted garlic or Italian seasonings
Directions
Rinse the meat with cool water and pat it dry with paper towels. Sprinkle both sides with some of the pepper.
Coat a large nonstick skillet with nonstick cooking spray and preheat over medium-high heat.
Place the meat in the skillet and cook for 2 to 3 minutes on each side, until nicely browned.
Place the mushrooms, onions, and bell peppers in a 3-quart slow cooker and top with the roast. Pour the tomatoes over the meat. Cover and cook on high for 5 hours or on low for 10 hours, until the meat is very tender.
Remove the roast to a serving platter and cover loosely with aluminum foil to keep warm. Add the tomato paste to the remaining slow cooker mixture and stir to mix well.
Slice the roast across the grain and serve hot accompanied by the sauce. Serve with pasta if desired.
Nutritional Information Per Serving: Calories: 221; Protein: 29 g; Fat: 5.7 g; Sodium: 440 mg; Cholesterol: 80 mg; Saturated Fat: 1.7 g; Dietary Fiber: 2 g; Carbohydrates: 12 g; Exchanges: 3 Lean Meat, 2 Vegetable
BAKED APPLES BURNETTE
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=743
Online version: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
15-MINUTE CHILI
Serving Size: 1 cup
Serves 4
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/236.shtml
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Protein: 33 g; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg; Carbohydrates: 30 g; Exchanges: 2 Starch, 4 Very Lean Meat
CHICKEN RATATOUILLE
Makes: 4 servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/1253.shtml
Ingredients
1 tablespoon vegetable oil
4 chicken breasts halves (medium, skinned, fat removed, boned, and cut into 1-inch pieces)
2 zucchini (7 inches long, unpeeled and thinly sliced)
1 eggplant (small, peeled and cut into 1-inch cubes)
1 onion (medium, thinly sliced)
1 green pepper (medium, cut into 1-inch pieces)
1/2 pound mushroom (fresh, sliced)
1 can tomatoes (16 oz, whole, cut up)
1 garlic clove (minced)
1-1/2 teaspoons basil (dried, crushed)
1 tablespoon parsley (fresh, minced)
black pepper (to taste)
Directions
Heat oil in large non-stick skillet. Add chicken and saute about 3 minutes, or until lightly browned.
Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.
Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender.
Nutritional Information Per Serving: Calories: 270; Protein: 32 g; Fat: 7 g; Sodium: 240 mg; Saturated Fat: 1.5 g; Dietary Fiber: 8 g; Carbohydrates: 20 g
SPRING VEGETABLE PILAF
Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/741.shtml
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Protein: 3.6 g; Fat: 2.8 g; Sodium: 149 mg; Cholesterol: 0 mg; Saturated Fat: 0.4 g; Dietary Fiber: 2.8 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
EASY-TO-BE GREEN GAZPACHO
This recipe begins, “Who said gazpacho must be made with tomatoes? The following green gazpacho makes use of leafy greens and other vegetables in a tangy combination.”
Makes 5-2/3 cups or 6 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/234.shtml
Ingredients
1 cup fat-free chicken or vegetable broth
1 can (28 oz.) tomatillos, drained
1 medium cucumber, peeled, seeded and coarsely chopped
1/2 cup packed baby spinach leaves
12 cups packed romaine or other dark green lettuce leaves, chopped
1/2 medium green bell pepper, seeded and chopped
1/2 mild white onion, like Bermuda or Vidalia, chopped
2 Tbsp. chopped fresh cilantro leaves
1 clove garlic, chopped
1 Tbsp. canned diced green chilies
1 Tbsp. extra virgin olive oil
Juice of 1 lime, or to taste
1/4 tsp. cumin powder
1/4 tsp. sugar
2 slices bread (crusts removed), cubed*
Salt to taste, if desired
Hot sauce to taste, if desired
1/4 cup finely minced chives, for garnish
Directions
Place first 10 ingredients in blender and puree until smooth. Add oil, lime juice, cumin, sugar and bread. Blend until smooth. Let mixture stand 2 minutes to allow bread to absorb liquid. Puree again until smooth. Season to taste with salt, hot sauce and more chilies and lime juice, if desired.
Transfer to bowl or pitcher and chill until very cold.
Before serving, check seasoning and add more, as desired. Garnish with chives, if desired, and serve.
* Either white or soft whole-wheat bread can be used.
Nutritional Information Per Serving: Calories: 97; Protein: 4 g; Fat: 4 g; Sodium: 324 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch, 1 Vegetable, 1 Fat
SLOW-COOKED SICILIAN POT ROAST
Yield: 8 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=744
Online version: http://diabeticgourmet.com/recipes/html/744.shtml
Source: The Complete Diabetes Prevention Plan
Ingredients
2-1/2 pound well-trimmed top round roast or flat half brisket
1/2 teaspoon coarsely ground black pepper
2 cups sliced fresh mushrooms
1 cup chopped onions
1 cup chopped red or green bell peppers or 1 cup roasted bell peppers, drained and chopped
14-1/2 ounce can diced Italian-style tomatoes, undrained
6-ounce can tomato paste with roasted garlic or Italian seasonings
Directions
Rinse the meat with cool water and pat it dry with paper towels. Sprinkle both sides with some of the pepper.
Coat a large nonstick skillet with nonstick cooking spray and preheat over medium-high heat.
Place the meat in the skillet and cook for 2 to 3 minutes on each side, until nicely browned.
Place the mushrooms, onions, and bell peppers in a 3-quart slow cooker and top with the roast. Pour the tomatoes over the meat. Cover and cook on high for 5 hours or on low for 10 hours, until the meat is very tender.
Remove the roast to a serving platter and cover loosely with aluminum foil to keep warm. Add the tomato paste to the remaining slow cooker mixture and stir to mix well.
Slice the roast across the grain and serve hot accompanied by the sauce. Serve with pasta if desired.
Nutritional Information Per Serving: Calories: 221; Protein: 29 g; Fat: 5.7 g; Sodium: 440 mg; Cholesterol: 80 mg; Saturated Fat: 1.7 g; Dietary Fiber: 2 g; Carbohydrates: 12 g; Exchanges: 3 Lean Meat, 2 Vegetable
BAKED APPLES BURNETTE
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=743
Online version: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
15-MINUTE CHILI
Serving Size: 1 cup
Serves 4
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/236.shtml
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Protein: 33 g; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg; Carbohydrates: 30 g; Exchanges: 2 Starch, 4 Very Lean Meat
Thursday, June 18, 2020
Diabetic Thursday
It's Diabetic Thursday, time to check out how yummy diabetic food can really be. That said, here are today's six recipes, including Easy-to-be Green Gazpacho and Slow-Cooked Sicilian Pot Roast. Enjoy!
CHICKEN RATATOUILLE
Makes: 4 servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/1253.shtml
Ingredients
1 tablespoon vegetable oil
4 chicken breasts halves (medium, skinned, fat removed, boned, and cut into 1-inch pieces)
2 zucchini (7 inches long, unpeeled and thinly sliced)
1 eggplant (small, peeled and cut into 1-inch cubes)
1 onion (medium, thinly sliced)
1 green pepper (medium, cut into 1-inch pieces)
1/2 pound mushroom (fresh, sliced)
1 can tomatoes (16 oz, whole, cut up)
1 garlic clove (minced)
1-1/2 teaspoons basil (dried, crushed)
1 tablespoon parsley (fresh, minced)
black pepper (to taste)
Directions
Heat oil in large non-stick skillet. Add chicken and saute about 3 minutes, or until lightly browned.
Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.
Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender.
Nutritional Information Per Serving: Calories: 270; Protein: 32 g; Fat: 7 g; Sodium: 240 mg; Saturated Fat: 1.5 g; Dietary Fiber: 8 g; Carbohydrates: 20 g
SPRING VEGETABLE PILAF
Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/741.shtml
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Protein: 3.6 g; Fat: 2.8 g; Sodium: 149 mg; Cholesterol: 0 mg; Saturated Fat: 0.4 g; Dietary Fiber: 2.8 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
EASY-TO-BE GREEN GAZPACHO
This recipe begins, “Who said gazpacho must be made with tomatoes? The following green gazpacho makes use of leafy greens and other vegetables in a tangy combination.”
Makes 5-2/3 cups or 6 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/234.shtml
Ingredients
1 cup fat-free chicken or vegetable broth
1 can (28 oz.) tomatillos, drained
1 medium cucumber, peeled, seeded and coarsely chopped
1/2 cup packed baby spinach leaves
12 cups packed romaine or other dark green lettuce leaves, chopped
1/2 medium green bell pepper, seeded and chopped
1/2 mild white onion, like Bermuda or Vidalia, chopped
2 Tbsp. chopped fresh cilantro leaves
1 clove garlic, chopped
1 Tbsp. canned diced green chilies
1 Tbsp. extra virgin olive oil
Juice of 1 lime, or to taste
1/4 tsp. cumin powder
1/4 tsp. sugar
2 slices bread (crusts removed), cubed*
Salt to taste, if desired
Hot sauce to taste, if desired
1/4 cup finely minced chives, for garnish
Directions
Place first 10 ingredients in blender and puree until smooth. Add oil, lime juice, cumin, sugar and bread. Blend until smooth. Let mixture stand 2 minutes to allow bread to absorb liquid. Puree again until smooth. Season to taste with salt, hot sauce and more chilies and lime juice, if desired.
Transfer to bowl or pitcher and chill until very cold.
Before serving, check seasoning and add more, as desired. Garnish with chives, if desired, and serve.
* Either white or soft whole-wheat bread can be used.
Nutritional Information Per Serving: Calories: 97; Protein: 4 g; Fat: 4 g; Sodium: 324 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch, 1 Vegetable, 1 Fat
SLOW-COOKED SICILIAN POT ROAST
Yield: 8 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=744
Online version: http://diabeticgourmet.com/recipes/html/744.shtml
Source: The Complete Diabetes Prevention Plan
Ingredients
2-1/2 pound well-trimmed top round roast or flat half brisket
1/2 teaspoon coarsely ground black pepper
2 cups sliced fresh mushrooms
1 cup chopped onions
1 cup chopped red or green bell peppers or 1 cup roasted bell peppers, drained and chopped
14-1/2 ounce can diced Italian-style tomatoes, undrained
6-ounce can tomato paste with roasted garlic or Italian seasonings
Directions
Rinse the meat with cool water and pat it dry with paper towels. Sprinkle both sides with some of the pepper.
Coat a large nonstick skillet with nonstick cooking spray and preheat over medium-high heat.
Place the meat in the skillet and cook for 2 to 3 minutes on each side, until nicely browned.
Place the mushrooms, onions, and bell peppers in a 3-quart slow cooker and top with the roast. Pour the tomatoes over the meat. Cover and cook on high for 5 hours or on low for 10 hours, until the meat is very tender.
Remove the roast to a serving platter and cover loosely with aluminum foil to keep warm. Add the tomato paste to the remaining slow cooker mixture and stir to mix well.
Slice the roast across the grain and serve hot accompanied by the sauce. Serve with pasta if desired.
Nutritional Information Per Serving: Calories: 221; Protein: 29 g; Fat: 5.7 g; Sodium: 440 mg; Cholesterol: 80 mg; Saturated Fat: 1.7 g; Dietary Fiber: 2 g; Carbohydrates: 12 g; Exchanges: 3 Lean Meat, 2 Vegetable
BAKED APPLES BURNETTE
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=743
Online version: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
15-MINUTE CHILI
Serving Size: 1 cup
Serves 4
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/236.shtml
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Protein: 33 g; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg; Carbohydrates: 30 g; Exchanges: 2 Starch, 4 Very Lean Meat
CHICKEN RATATOUILLE
Makes: 4 servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/1253.shtml
Ingredients
1 tablespoon vegetable oil
4 chicken breasts halves (medium, skinned, fat removed, boned, and cut into 1-inch pieces)
2 zucchini (7 inches long, unpeeled and thinly sliced)
1 eggplant (small, peeled and cut into 1-inch cubes)
1 onion (medium, thinly sliced)
1 green pepper (medium, cut into 1-inch pieces)
1/2 pound mushroom (fresh, sliced)
1 can tomatoes (16 oz, whole, cut up)
1 garlic clove (minced)
1-1/2 teaspoons basil (dried, crushed)
1 tablespoon parsley (fresh, minced)
black pepper (to taste)
Directions
Heat oil in large non-stick skillet. Add chicken and saute about 3 minutes, or until lightly browned.
Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.
Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender.
Nutritional Information Per Serving: Calories: 270; Protein: 32 g; Fat: 7 g; Sodium: 240 mg; Saturated Fat: 1.5 g; Dietary Fiber: 8 g; Carbohydrates: 20 g
SPRING VEGETABLE PILAF
Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/741.shtml
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Protein: 3.6 g; Fat: 2.8 g; Sodium: 149 mg; Cholesterol: 0 mg; Saturated Fat: 0.4 g; Dietary Fiber: 2.8 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
EASY-TO-BE GREEN GAZPACHO
This recipe begins, “Who said gazpacho must be made with tomatoes? The following green gazpacho makes use of leafy greens and other vegetables in a tangy combination.”
Makes 5-2/3 cups or 6 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/234.shtml
Ingredients
1 cup fat-free chicken or vegetable broth
1 can (28 oz.) tomatillos, drained
1 medium cucumber, peeled, seeded and coarsely chopped
1/2 cup packed baby spinach leaves
12 cups packed romaine or other dark green lettuce leaves, chopped
1/2 medium green bell pepper, seeded and chopped
1/2 mild white onion, like Bermuda or Vidalia, chopped
2 Tbsp. chopped fresh cilantro leaves
1 clove garlic, chopped
1 Tbsp. canned diced green chilies
1 Tbsp. extra virgin olive oil
Juice of 1 lime, or to taste
1/4 tsp. cumin powder
1/4 tsp. sugar
2 slices bread (crusts removed), cubed*
Salt to taste, if desired
Hot sauce to taste, if desired
1/4 cup finely minced chives, for garnish
Directions
Place first 10 ingredients in blender and puree until smooth. Add oil, lime juice, cumin, sugar and bread. Blend until smooth. Let mixture stand 2 minutes to allow bread to absorb liquid. Puree again until smooth. Season to taste with salt, hot sauce and more chilies and lime juice, if desired.
Transfer to bowl or pitcher and chill until very cold.
Before serving, check seasoning and add more, as desired. Garnish with chives, if desired, and serve.
* Either white or soft whole-wheat bread can be used.
Nutritional Information Per Serving: Calories: 97; Protein: 4 g; Fat: 4 g; Sodium: 324 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch, 1 Vegetable, 1 Fat
SLOW-COOKED SICILIAN POT ROAST
Yield: 8 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=744
Online version: http://diabeticgourmet.com/recipes/html/744.shtml
Source: The Complete Diabetes Prevention Plan
Ingredients
2-1/2 pound well-trimmed top round roast or flat half brisket
1/2 teaspoon coarsely ground black pepper
2 cups sliced fresh mushrooms
1 cup chopped onions
1 cup chopped red or green bell peppers or 1 cup roasted bell peppers, drained and chopped
14-1/2 ounce can diced Italian-style tomatoes, undrained
6-ounce can tomato paste with roasted garlic or Italian seasonings
Directions
Rinse the meat with cool water and pat it dry with paper towels. Sprinkle both sides with some of the pepper.
Coat a large nonstick skillet with nonstick cooking spray and preheat over medium-high heat.
Place the meat in the skillet and cook for 2 to 3 minutes on each side, until nicely browned.
Place the mushrooms, onions, and bell peppers in a 3-quart slow cooker and top with the roast. Pour the tomatoes over the meat. Cover and cook on high for 5 hours or on low for 10 hours, until the meat is very tender.
Remove the roast to a serving platter and cover loosely with aluminum foil to keep warm. Add the tomato paste to the remaining slow cooker mixture and stir to mix well.
Slice the roast across the grain and serve hot accompanied by the sauce. Serve with pasta if desired.
Nutritional Information Per Serving: Calories: 221; Protein: 29 g; Fat: 5.7 g; Sodium: 440 mg; Cholesterol: 80 mg; Saturated Fat: 1.7 g; Dietary Fiber: 2 g; Carbohydrates: 12 g; Exchanges: 3 Lean Meat, 2 Vegetable
BAKED APPLES BURNETTE
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=743
Online version: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
15-MINUTE CHILI
Serving Size: 1 cup
Serves 4
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/236.shtml
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Protein: 33 g; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg; Carbohydrates: 30 g; Exchanges: 2 Starch, 4 Very Lean Meat
Thursday, March 19, 2020
Diabetic Thursday
It's Diabetic Thursday, time to check out how good diabetic food can be. Today's offerings include Easy-to-be Green Gazpacho and Slow-Cooked Sicilian Pot Roast. Enjoy!
CHICKEN RATATOUILLE
Makes: 4 servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/1253.shtml
Ingredients
1 tablespoon vegetable oil
4 chicken breasts halves (medium, skinned, fat removed, boned, and cut into 1-inch pieces)
2 zucchini (7 inches long, unpeeled and thinly sliced)
1 eggplant (small, peeled and cut into 1-inch cubes)
1 onion (medium, thinly sliced)
1 green pepper (medium, cut into 1-inch pieces)
1/2 pound mushroom (fresh, sliced)
1 can tomatoes (16 oz, whole, cut up)
1 garlic clove (minced)
1-1/2 teaspoons basil (dried, crushed)
1 tablespoon parsley (fresh, minced)
black pepper (to taste)
Directions
Heat oil in large non-stick skillet. Add chicken and saute about 3 minutes, or until lightly browned.
Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.
Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender.
Nutritional Information Per Serving: Calories: 270; Protein: 32 g; Fat: 7 g; Sodium: 240 mg; Saturated Fat: 1.5 g; Dietary Fiber: 8 g; Carbohydrates: 20 g
SPRING VEGETABLE PILAF
Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/741.shtml
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Protein: 3.6 g; Fat: 2.8 g; Sodium: 149 mg; Cholesterol: 0 mg; Saturated Fat: 0.4 g; Dietary Fiber: 2.8 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
EASY-TO-BE GREEN GAZPACHO
This recipe begins, “Who said gazpacho must be made with tomatoes? The following green gazpacho makes use of leafy greens and other vegetables in a tangy combination.”
Makes 5-2/3 cups or 6 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/234.shtml
Ingredients
1 cup fat-free chicken or vegetable broth
1 can (28 oz.) tomatillos, drained
1 medium cucumber, peeled, seeded and coarsely chopped
1/2 cup packed baby spinach leaves
12 cups packed romaine or other dark green lettuce leaves, chopped
1/2 medium green bell pepper, seeded and chopped
1/2 mild white onion, like Bermuda or Vidalia, chopped
2 Tbsp. chopped fresh cilantro leaves
1 clove garlic, chopped
1 Tbsp. canned diced green chilies
1 Tbsp. extra virgin olive oil
Juice of 1 lime, or to taste
1/4 tsp. cumin powder
1/4 tsp. sugar
2 slices bread (crusts removed), cubed*
Salt to taste, if desired
Hot sauce to taste, if desired
1/4 cup finely minced chives, for garnish
Directions
Place first 10 ingredients in blender and puree until smooth. Add oil, lime juice, cumin, sugar and bread. Blend until smooth. Let mixture stand 2 minutes to allow bread to absorb liquid. Puree again until smooth. Season to taste with salt, hot sauce and more chilies and lime juice, if desired.
Transfer to bowl or pitcher and chill until very cold.
Before serving, check seasoning and add more, as desired. Garnish with chives, if desired, and serve.
* Either white or soft whole-wheat bread can be used.
Nutritional Information Per Serving: Calories: 97; Protein: 4 g; Fat: 4 g; Sodium: 324 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch, 1 Vegetable, 1 Fat
SLOW-COOKED SICILIAN POT ROAST
Yield: 8 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=744
Online version: http://diabeticgourmet.com/recipes/html/744.shtml
Source: The Complete Diabetes Prevention Plan
Ingredients
2-1/2 pound well-trimmed top round roast or flat half brisket
1/2 teaspoon coarsely ground black pepper
2 cups sliced fresh mushrooms
1 cup chopped onions
1 cup chopped red or green bell peppers or 1 cup roasted bell peppers, drained and chopped
14-1/2 ounce can diced Italian-style tomatoes, undrained
6-ounce can tomato paste with roasted garlic or Italian seasonings
Directions
Rinse the meat with cool water and pat it dry with paper towels. Sprinkle both sides with some of the pepper.
Coat a large nonstick skillet with nonstick cooking spray and preheat over medium-high heat.
Place the meat in the skillet and cook for 2 to 3 minutes on each side, until nicely browned.
Place the mushrooms, onions, and bell peppers in a 3-quart slow cooker and top with the roast. Pour the tomatoes over the meat. Cover and cook on high for 5 hours or on low for 10 hours, until the meat is very tender.
Remove the roast to a serving platter and cover loosely with aluminum foil to keep warm. Add the tomato paste to the remaining slow cooker mixture and stir to mix well.
Slice the roast across the grain and serve hot accompanied by the sauce. Serve with pasta if desired.
Nutritional Information Per Serving: Calories: 221; Protein: 29 g; Fat: 5.7 g; Sodium: 440 mg; Cholesterol: 80 mg; Saturated Fat: 1.7 g; Dietary Fiber: 2 g; Carbohydrates: 12 g; Exchanges: 3 Lean Meat, 2 Vegetable
BAKED APPLES BURNETTE
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=743
Online version: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
15-MINUTE CHILI
Serving Size: 1 cup
Serves 4
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/236.shtml
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Protein: 33 g; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg; Carbohydrates: 30 g; Exchanges: 2 Starch, 4 Very Lean Meat
CHICKEN RATATOUILLE
Makes: 4 servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/1253.shtml
Ingredients
1 tablespoon vegetable oil
4 chicken breasts halves (medium, skinned, fat removed, boned, and cut into 1-inch pieces)
2 zucchini (7 inches long, unpeeled and thinly sliced)
1 eggplant (small, peeled and cut into 1-inch cubes)
1 onion (medium, thinly sliced)
1 green pepper (medium, cut into 1-inch pieces)
1/2 pound mushroom (fresh, sliced)
1 can tomatoes (16 oz, whole, cut up)
1 garlic clove (minced)
1-1/2 teaspoons basil (dried, crushed)
1 tablespoon parsley (fresh, minced)
black pepper (to taste)
Directions
Heat oil in large non-stick skillet. Add chicken and saute about 3 minutes, or until lightly browned.
Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.
Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender.
Nutritional Information Per Serving: Calories: 270; Protein: 32 g; Fat: 7 g; Sodium: 240 mg; Saturated Fat: 1.5 g; Dietary Fiber: 8 g; Carbohydrates: 20 g
SPRING VEGETABLE PILAF
Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/741.shtml
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Protein: 3.6 g; Fat: 2.8 g; Sodium: 149 mg; Cholesterol: 0 mg; Saturated Fat: 0.4 g; Dietary Fiber: 2.8 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
EASY-TO-BE GREEN GAZPACHO
This recipe begins, “Who said gazpacho must be made with tomatoes? The following green gazpacho makes use of leafy greens and other vegetables in a tangy combination.”
Makes 5-2/3 cups or 6 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/234.shtml
Ingredients
1 cup fat-free chicken or vegetable broth
1 can (28 oz.) tomatillos, drained
1 medium cucumber, peeled, seeded and coarsely chopped
1/2 cup packed baby spinach leaves
12 cups packed romaine or other dark green lettuce leaves, chopped
1/2 medium green bell pepper, seeded and chopped
1/2 mild white onion, like Bermuda or Vidalia, chopped
2 Tbsp. chopped fresh cilantro leaves
1 clove garlic, chopped
1 Tbsp. canned diced green chilies
1 Tbsp. extra virgin olive oil
Juice of 1 lime, or to taste
1/4 tsp. cumin powder
1/4 tsp. sugar
2 slices bread (crusts removed), cubed*
Salt to taste, if desired
Hot sauce to taste, if desired
1/4 cup finely minced chives, for garnish
Directions
Place first 10 ingredients in blender and puree until smooth. Add oil, lime juice, cumin, sugar and bread. Blend until smooth. Let mixture stand 2 minutes to allow bread to absorb liquid. Puree again until smooth. Season to taste with salt, hot sauce and more chilies and lime juice, if desired.
Transfer to bowl or pitcher and chill until very cold.
Before serving, check seasoning and add more, as desired. Garnish with chives, if desired, and serve.
* Either white or soft whole-wheat bread can be used.
Nutritional Information Per Serving: Calories: 97; Protein: 4 g; Fat: 4 g; Sodium: 324 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch, 1 Vegetable, 1 Fat
SLOW-COOKED SICILIAN POT ROAST
Yield: 8 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=744
Online version: http://diabeticgourmet.com/recipes/html/744.shtml
Source: The Complete Diabetes Prevention Plan
Ingredients
2-1/2 pound well-trimmed top round roast or flat half brisket
1/2 teaspoon coarsely ground black pepper
2 cups sliced fresh mushrooms
1 cup chopped onions
1 cup chopped red or green bell peppers or 1 cup roasted bell peppers, drained and chopped
14-1/2 ounce can diced Italian-style tomatoes, undrained
6-ounce can tomato paste with roasted garlic or Italian seasonings
Directions
Rinse the meat with cool water and pat it dry with paper towels. Sprinkle both sides with some of the pepper.
Coat a large nonstick skillet with nonstick cooking spray and preheat over medium-high heat.
Place the meat in the skillet and cook for 2 to 3 minutes on each side, until nicely browned.
Place the mushrooms, onions, and bell peppers in a 3-quart slow cooker and top with the roast. Pour the tomatoes over the meat. Cover and cook on high for 5 hours or on low for 10 hours, until the meat is very tender.
Remove the roast to a serving platter and cover loosely with aluminum foil to keep warm. Add the tomato paste to the remaining slow cooker mixture and stir to mix well.
Slice the roast across the grain and serve hot accompanied by the sauce. Serve with pasta if desired.
Nutritional Information Per Serving: Calories: 221; Protein: 29 g; Fat: 5.7 g; Sodium: 440 mg; Cholesterol: 80 mg; Saturated Fat: 1.7 g; Dietary Fiber: 2 g; Carbohydrates: 12 g; Exchanges: 3 Lean Meat, 2 Vegetable
BAKED APPLES BURNETTE
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=743
Online version: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
15-MINUTE CHILI
Serving Size: 1 cup
Serves 4
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/236.shtml
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Protein: 33 g; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg; Carbohydrates: 30 g; Exchanges: 2 Starch, 4 Very Lean Meat
Thursday, September 26, 2019
Diabetic Thursday
It's Diabetic Thursday, time to check out how yummy diabetic food can really be. That said, here are today's six recipes, including Easy-to-be Green Gazpacho and Slow-Cooked Sicilian Pot Roast. Enjoy!
CHICKEN RATATOUILLE
Makes: 4 servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/1253.shtml
Ingredients
1 tablespoon vegetable oil
4 chicken breasts halves (medium, skinned, fat removed, boned, and cut into 1-inch pieces)
2 zucchini (7 inches long, unpeeled and thinly sliced)
1 eggplant (small, peeled and cut into 1-inch cubes)
1 onion (medium, thinly sliced)
1 green pepper (medium, cut into 1-inch pieces)
1/2 pound mushroom (fresh, sliced)
1 can tomatoes (16 oz, whole, cut up)
1 garlic clove (minced)
1-1/2 teaspoons basil (dried, crushed)
1 tablespoon parsley (fresh, minced)
black pepper (to taste)
Directions
Heat oil in large non-stick skillet. Add chicken and saute about 3 minutes, or until lightly browned.
Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.
Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender.
Nutritional Information Per Serving: Calories: 270; Protein: 32 g; Fat: 7 g; Sodium: 240 mg; Saturated Fat: 1.5 g; Dietary Fiber: 8 g; Carbohydrates: 20 g
SPRING VEGETABLE PILAF
Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/741.shtml
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Protein: 3.6 g; Fat: 2.8 g; Sodium: 149 mg; Cholesterol: 0 mg; Saturated Fat: 0.4 g; Dietary Fiber: 2.8 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
EASY-TO-BE GREEN GAZPACHO
This recipe begins, “Who said gazpacho must be made with tomatoes? The following green gazpacho makes use of leafy greens and other vegetables in a tangy combination.”
Makes 5-2/3 cups or 6 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/234.shtml
Ingredients
1 cup fat-free chicken or vegetable broth
1 can (28 oz.) tomatillos, drained
1 medium cucumber, peeled, seeded and coarsely chopped
1/2 cup packed baby spinach leaves
12 cups packed romaine or other dark green lettuce leaves, chopped
1/2 medium green bell pepper, seeded and chopped
1/2 mild white onion, like Bermuda or Vidalia, chopped
2 Tbsp. chopped fresh cilantro leaves
1 clove garlic, chopped
1 Tbsp. canned diced green chilies
1 Tbsp. extra virgin olive oil
Juice of 1 lime, or to taste
1/4 tsp. cumin powder
1/4 tsp. sugar
2 slices bread (crusts removed), cubed*
Salt to taste, if desired
Hot sauce to taste, if desired
1/4 cup finely minced chives, for garnish
Directions
Place first 10 ingredients in blender and puree until smooth. Add oil, lime juice, cumin, sugar and bread. Blend until smooth. Let mixture stand 2 minutes to allow bread to absorb liquid. Puree again until smooth. Season to taste with salt, hot sauce and more chilies and lime juice, if desired.
Transfer to bowl or pitcher and chill until very cold.
Before serving, check seasoning and add more, as desired. Garnish with chives, if desired, and serve.
* Either white or soft whole-wheat bread can be used.
Nutritional Information Per Serving: Calories: 97; Protein: 4 g; Fat: 4 g; Sodium: 324 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch, 1 Vegetable, 1 Fat
SLOW-COOKED SICILIAN POT ROAST
Yield: 8 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=744
Online version: http://diabeticgourmet.com/recipes/html/744.shtml
Source: The Complete Diabetes Prevention Plan
Ingredients
2-1/2 pound well-trimmed top round roast or flat half brisket
1/2 teaspoon coarsely ground black pepper
2 cups sliced fresh mushrooms
1 cup chopped onions
1 cup chopped red or green bell peppers or 1 cup roasted bell peppers, drained and chopped
14-1/2 ounce can diced Italian-style tomatoes, undrained
6-ounce can tomato paste with roasted garlic or Italian seasonings
Directions
Rinse the meat with cool water and pat it dry with paper towels. Sprinkle both sides with some of the pepper.
Coat a large nonstick skillet with nonstick cooking spray and preheat over medium-high heat.
Place the meat in the skillet and cook for 2 to 3 minutes on each side, until nicely browned.
Place the mushrooms, onions, and bell peppers in a 3-quart slow cooker and top with the roast. Pour the tomatoes over the meat. Cover and cook on high for 5 hours or on low for 10 hours, until the meat is very tender.
Remove the roast to a serving platter and cover loosely with aluminum foil to keep warm. Add the tomato paste to the remaining slow cooker mixture and stir to mix well.
Slice the roast across the grain and serve hot accompanied by the sauce. Serve with pasta if desired.
Nutritional Information Per Serving: Calories: 221; Protein: 29 g; Fat: 5.7 g; Sodium: 440 mg; Cholesterol: 80 mg; Saturated Fat: 1.7 g; Dietary Fiber: 2 g; Carbohydrates: 12 g; Exchanges: 3 Lean Meat, 2 Vegetable
BAKED APPLES BURNETTE
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=743
Online version: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
15-MINUTE CHILI
Serving Size: 1 cup
Serves 4
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/236.shtml
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Protein: 33 g; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg; Carbohydrates: 30 g; Exchanges: 2 Starch, 4 Very Lean Meat
CHICKEN RATATOUILLE
Makes: 4 servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/1253.shtml
Ingredients
1 tablespoon vegetable oil
4 chicken breasts halves (medium, skinned, fat removed, boned, and cut into 1-inch pieces)
2 zucchini (7 inches long, unpeeled and thinly sliced)
1 eggplant (small, peeled and cut into 1-inch cubes)
1 onion (medium, thinly sliced)
1 green pepper (medium, cut into 1-inch pieces)
1/2 pound mushroom (fresh, sliced)
1 can tomatoes (16 oz, whole, cut up)
1 garlic clove (minced)
1-1/2 teaspoons basil (dried, crushed)
1 tablespoon parsley (fresh, minced)
black pepper (to taste)
Directions
Heat oil in large non-stick skillet. Add chicken and saute about 3 minutes, or until lightly browned.
Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.
Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender.
Nutritional Information Per Serving: Calories: 270; Protein: 32 g; Fat: 7 g; Sodium: 240 mg; Saturated Fat: 1.5 g; Dietary Fiber: 8 g; Carbohydrates: 20 g
SPRING VEGETABLE PILAF
Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/741.shtml
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Protein: 3.6 g; Fat: 2.8 g; Sodium: 149 mg; Cholesterol: 0 mg; Saturated Fat: 0.4 g; Dietary Fiber: 2.8 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
EASY-TO-BE GREEN GAZPACHO
This recipe begins, “Who said gazpacho must be made with tomatoes? The following green gazpacho makes use of leafy greens and other vegetables in a tangy combination.”
Makes 5-2/3 cups or 6 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/234.shtml
Ingredients
1 cup fat-free chicken or vegetable broth
1 can (28 oz.) tomatillos, drained
1 medium cucumber, peeled, seeded and coarsely chopped
1/2 cup packed baby spinach leaves
12 cups packed romaine or other dark green lettuce leaves, chopped
1/2 medium green bell pepper, seeded and chopped
1/2 mild white onion, like Bermuda or Vidalia, chopped
2 Tbsp. chopped fresh cilantro leaves
1 clove garlic, chopped
1 Tbsp. canned diced green chilies
1 Tbsp. extra virgin olive oil
Juice of 1 lime, or to taste
1/4 tsp. cumin powder
1/4 tsp. sugar
2 slices bread (crusts removed), cubed*
Salt to taste, if desired
Hot sauce to taste, if desired
1/4 cup finely minced chives, for garnish
Directions
Place first 10 ingredients in blender and puree until smooth. Add oil, lime juice, cumin, sugar and bread. Blend until smooth. Let mixture stand 2 minutes to allow bread to absorb liquid. Puree again until smooth. Season to taste with salt, hot sauce and more chilies and lime juice, if desired.
Transfer to bowl or pitcher and chill until very cold.
Before serving, check seasoning and add more, as desired. Garnish with chives, if desired, and serve.
* Either white or soft whole-wheat bread can be used.
Nutritional Information Per Serving: Calories: 97; Protein: 4 g; Fat: 4 g; Sodium: 324 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch, 1 Vegetable, 1 Fat
SLOW-COOKED SICILIAN POT ROAST
Yield: 8 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=744
Online version: http://diabeticgourmet.com/recipes/html/744.shtml
Source: The Complete Diabetes Prevention Plan
Ingredients
2-1/2 pound well-trimmed top round roast or flat half brisket
1/2 teaspoon coarsely ground black pepper
2 cups sliced fresh mushrooms
1 cup chopped onions
1 cup chopped red or green bell peppers or 1 cup roasted bell peppers, drained and chopped
14-1/2 ounce can diced Italian-style tomatoes, undrained
6-ounce can tomato paste with roasted garlic or Italian seasonings
Directions
Rinse the meat with cool water and pat it dry with paper towels. Sprinkle both sides with some of the pepper.
Coat a large nonstick skillet with nonstick cooking spray and preheat over medium-high heat.
Place the meat in the skillet and cook for 2 to 3 minutes on each side, until nicely browned.
Place the mushrooms, onions, and bell peppers in a 3-quart slow cooker and top with the roast. Pour the tomatoes over the meat. Cover and cook on high for 5 hours or on low for 10 hours, until the meat is very tender.
Remove the roast to a serving platter and cover loosely with aluminum foil to keep warm. Add the tomato paste to the remaining slow cooker mixture and stir to mix well.
Slice the roast across the grain and serve hot accompanied by the sauce. Serve with pasta if desired.
Nutritional Information Per Serving: Calories: 221; Protein: 29 g; Fat: 5.7 g; Sodium: 440 mg; Cholesterol: 80 mg; Saturated Fat: 1.7 g; Dietary Fiber: 2 g; Carbohydrates: 12 g; Exchanges: 3 Lean Meat, 2 Vegetable
BAKED APPLES BURNETTE
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=743
Online version: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
15-MINUTE CHILI
Serving Size: 1 cup
Serves 4
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/236.shtml
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Protein: 33 g; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg; Carbohydrates: 30 g; Exchanges: 2 Starch, 4 Very Lean Meat
Thursday, June 27, 2019
Diabetic Thursday
It's time for another Diabetic Thursday. Check out the Chunky Chicken and Vegetable Soup, go on to the Strip Steaks with Broiled Asparagus, then check out the rest of today's yummy recipes. Enjoy!
BAKED APPLES BURNETTE
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
CHUNKY CHICKEN AND VEGETABLE SOUP
This came from a diabetic recipe magazine years ago; I wish I had noted it better than that. If anyone recognizes this and where it's from, please comment and let me know. (Thanks!) Serves 4.
Ingredients
1 Tbs canola oil
1 boneless skinless chicken breast (4 ounces), diced
1/2 C chopped green bell pepper
1/2 C thinly sliced celery
2 green onions, sliced
2 cans (14 1/2 ounces each) chicken broth
1 C water
1/2 cup sliced carrots
2 Tbs cream
1 TBS finely chopped fresh parsley
1/4 tsp dried thyme leaves
1/8 tsp black pepper
Directions
Heat oil in large saucepan over medium heat. Add chicken; cook & stir 4-5 minutes or until no longer pink. Add bell pepper, celery & onions. Cook & stir 7 minutes or until vegetables are tender.
Add broth, water, carrots, cream, parsley, thyme & black pepper. Simmer 10 minutes or until carrots are tender.
Per serving: Calories 130; Total fat 8g (Sat fat 3g); Protein 9g; Carbohydrate 5g; Cholesterol 27mg; Sodium 895mg; Dietary fiber 1g; Exchange: 1 lean meat, 1 vegetable, 1 Fat
MEXICAN CHICKEN SOUP
Yield: 10 servings. Serving Size: 1-1/2 cups. May be viewed online at http://diabeticgourmet.com/recipes/html/1206.shtml
Ingredients
1 Tbsp canola oil
2 cloves garlic, minced
1 medium onion, sliced
4 celery stalks, sliced
1/8 tsp ground black pepper
2 tsp cumin
1 tsp red pepper flakes
8 cups low-sodium chicken stock
2/3 cup lentils
1 can (19 oz) tomatoes, chopped
3 medium carrots, thinly sliced
2 lbs cooked chicken, cubed
1 small zucchini, thinly sliced
1 cup frozen peas
1 small avocado, peeled and sliced
Directions
In Dutch oven, heat canola oil. Add garlic, onion and celery. Sauté until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.
Add chicken, zucchini and peas.
Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.
Nutritional Information Per Serving: Calories: 250; Protein: 33 g; Fat: 6 g; Sodium: 280 mg; Cholesterol: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 5 g; Carbohydrates: 14 g
STRIP STEAKS WITH BROILED ASPARAGUS
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/727.shtmlView online: http://diabeticgourmet.com/recipes/html/727.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Protein: 26 g; Fat: 11 g; Sodium: 58 mg; Cholesterol: 67 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g; Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
LEMON BASIL PESTO WITH FRESH VEGETABLES
Yield: Makes 8 servings.
View recipe: http://diabeticgourmet.com/recipes/html/914.shtml
Ingredients
1-1/2 cups packed basil leaves
1/2 cup packed baby spinach leaves
1/2 cup walnuts
1/4 cup (1 ounce) grated Asiago cheese
2 Tbsp. soft silken tofu
1/2 tsp. salt
1/2 tsp. ground black pepper
1/4 cup extra virgin olive oil
1/2 tsp. grated lemon zest
1 large red bell pepper, cut into 3/4" strips
1 pint small cherry tomatoes
Directions
In food processor, pulse basil and spinach until finely chopped. Add nuts and cheese. Whirl until nuts are finely chopped. Add tofu, salt and pepper.
With motor running, drizzle in oil. Add lemon zest and whirl to blend. Cover and refrigerate up to 24 hours. Makes 1 cup pesto.
To serve, scoop pesto into serving bowl. Set bowl in center of a plate and arrange pepper strips and tomatoes around it. Provide toothpicks so tomatoes can be neatly dipped.
Nutritional Information Per Serving: Calories: 140; Protein: 3 g; Fat: 12 g; Sodium: 180 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 4 g
GRANNY SMITH APPLE TART
Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/501.shtml
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Protein: 1 g; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Carbohydrates: 34 g: Exchanges: 2 Other Carbohydrate, 1 Fat
BAKED APPLES BURNETTE
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
CHUNKY CHICKEN AND VEGETABLE SOUP
This came from a diabetic recipe magazine years ago; I wish I had noted it better than that. If anyone recognizes this and where it's from, please comment and let me know. (Thanks!) Serves 4.
Ingredients
1 Tbs canola oil
1 boneless skinless chicken breast (4 ounces), diced
1/2 C chopped green bell pepper
1/2 C thinly sliced celery
2 green onions, sliced
2 cans (14 1/2 ounces each) chicken broth
1 C water
1/2 cup sliced carrots
2 Tbs cream
1 TBS finely chopped fresh parsley
1/4 tsp dried thyme leaves
1/8 tsp black pepper
Directions
Heat oil in large saucepan over medium heat. Add chicken; cook & stir 4-5 minutes or until no longer pink. Add bell pepper, celery & onions. Cook & stir 7 minutes or until vegetables are tender.
Add broth, water, carrots, cream, parsley, thyme & black pepper. Simmer 10 minutes or until carrots are tender.
Per serving: Calories 130; Total fat 8g (Sat fat 3g); Protein 9g; Carbohydrate 5g; Cholesterol 27mg; Sodium 895mg; Dietary fiber 1g; Exchange: 1 lean meat, 1 vegetable, 1 Fat
MEXICAN CHICKEN SOUP
Yield: 10 servings. Serving Size: 1-1/2 cups. May be viewed online at http://diabeticgourmet.com/recipes/html/1206.shtml
Ingredients
1 Tbsp canola oil
2 cloves garlic, minced
1 medium onion, sliced
4 celery stalks, sliced
1/8 tsp ground black pepper
2 tsp cumin
1 tsp red pepper flakes
8 cups low-sodium chicken stock
2/3 cup lentils
1 can (19 oz) tomatoes, chopped
3 medium carrots, thinly sliced
2 lbs cooked chicken, cubed
1 small zucchini, thinly sliced
1 cup frozen peas
1 small avocado, peeled and sliced
Directions
In Dutch oven, heat canola oil. Add garlic, onion and celery. Sauté until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.
Add chicken, zucchini and peas.
Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.
Nutritional Information Per Serving: Calories: 250; Protein: 33 g; Fat: 6 g; Sodium: 280 mg; Cholesterol: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 5 g; Carbohydrates: 14 g
STRIP STEAKS WITH BROILED ASPARAGUS
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/727.shtmlView online: http://diabeticgourmet.com/recipes/html/727.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Protein: 26 g; Fat: 11 g; Sodium: 58 mg; Cholesterol: 67 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g; Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
LEMON BASIL PESTO WITH FRESH VEGETABLES
Yield: Makes 8 servings.
View recipe: http://diabeticgourmet.com/recipes/html/914.shtml
Ingredients
1-1/2 cups packed basil leaves
1/2 cup packed baby spinach leaves
1/2 cup walnuts
1/4 cup (1 ounce) grated Asiago cheese
2 Tbsp. soft silken tofu
1/2 tsp. salt
1/2 tsp. ground black pepper
1/4 cup extra virgin olive oil
1/2 tsp. grated lemon zest
1 large red bell pepper, cut into 3/4" strips
1 pint small cherry tomatoes
Directions
In food processor, pulse basil and spinach until finely chopped. Add nuts and cheese. Whirl until nuts are finely chopped. Add tofu, salt and pepper.
With motor running, drizzle in oil. Add lemon zest and whirl to blend. Cover and refrigerate up to 24 hours. Makes 1 cup pesto.
To serve, scoop pesto into serving bowl. Set bowl in center of a plate and arrange pepper strips and tomatoes around it. Provide toothpicks so tomatoes can be neatly dipped.
Nutritional Information Per Serving: Calories: 140; Protein: 3 g; Fat: 12 g; Sodium: 180 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 4 g
GRANNY SMITH APPLE TART
Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/501.shtml
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Protein: 1 g; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Carbohydrates: 34 g: Exchanges: 2 Other Carbohydrate, 1 Fat
Thursday, November 8, 2018
Diabetic Thursday
It's time for another Diabetic Thursday, a time to introduce everyone to the idea that diabetic food does not mean bland. Here are six yummy diabetic recipes to help you through the day, including Angel Pecan Cupcakes and Mushroom Meatloaf. Enjoy!
BAKED CHICKEN PARMESAN
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/228.shtml
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Protein: 38 g; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Carbohydrates: 11 g; Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
CRANBERRY APPLE CRISP
Yield: 8 servings
Source: Equal
View Online: http://diabeticgourmet.com/recipes/html/876.shtml
Ingredients
Filling:
3 cups peeled, cored, sliced apples
2 cups fresh or frozen thawed cranberries
1 cup Equal Spoonful*
Topping:
1/3 cup all-purpose flour
1/4 cup chopped pecans
1/4 cup stick butter or margarine, melted
1/2 cup Equal Spoonful**
* Substitute 24 packets Equal sweetener
** Substitute 12 packets Equal sweetener
Directions
For Filling, combine apples, cranberries and 1 cup Equal in an ungreased 10-inch pie plate.
For Topping, combine flour, pecans, melted butter and 1/2 cup Equal. Mix until well blended. Sprinkle flour mixture over apples and cranberries in pie plate.
Bake in preheated 350F oven 55 to 60 minutes or until fruit is tender. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 145; Protein: 1 g; Fat: 8 g; Sodium: 67 mg; Cholesterol: 0 mg; Carbohydrates: 18 g; Exchanges: 1 fruit, 1-1/2 fat
MUSHROOM MEATLOAF
Yield: 8 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/739.shtml
Ingredients
1-1/2 pounds 95-percent-lean ground beef or ground turkey
2 cups very finely chopped fresh mushrooms
3/4 cup very finely chopped onion
3/4 cup quick-cooking (1-minute) oats
8-ounce can tomato sauce with roasted garlic or Italian herbs
1/4 cup plus 2 tablespoons fat-free egg substitute
1/4 cup very finely chopped fresh parsley, or 1 tablespoon plus 1 teaspoon dried parsley
1/2 teaspoon coarsely ground black pepper
1/2 teaspoon salt
Directions
Place all of the ingredients except for 1/2 cup of the tomato sauce in a large bowl, and mix well.
Coat a 9-by-5-inch meatloaf pan with nonstick cooking spray and press the mixture into the pan to form a loaf.
Bake uncovered at 350 degrees for 35 minutes. Spread the remaining tomato sauce over the meatloaf and bake for 30 additional minutes, or until the meat is no longer pink inside and a meat thermometer reads at least 160 degrees.
Remove the loaf from the oven, and let sit for 10 minutes before slicing and serving.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 4.4 g; Sodium: 399 mg; Cholesterol: 45 mg; Saturated Fat: 1.6 g; Dietary Fiber: 1.7 g; Carbohydrates: 9 g; Exchanges: 1/2 Bread/Starch, 3 Low-Fat Meat, 1 Vegetable
BAKED APPLES BURNETTE
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=743
Online version: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
ANGEL PECAN CUPCAKES
Yield: 12 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=746
Online version: http://diabeticgourmet.com/recipes/html/746.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Ingredients
2 eggs, separated
1/4 cup hot tap water
1 teaspoon pure vanilla extract
3/4 cup fructose
1/8 teaspoon salt
1/2 cup cake flour
3/4 teaspoon low-salt baking powder
1/2 cup chopped pecans
Directions
Preheat the oven to 325 degrees F.
In a medium bowl, with an electric mixer, beat egg yolks, hot water, and vanilla together until very thick and pale.
Slowly beat in 1/2 cup fructose and set aside. In a small bowl, beat egg whites until foamy. Add salt, and continue beating until whites hold soft peaks.
Gradually add remaining 1/4 cup fructose to egg whites, beating until stiff but not dry. Stir 1/3 of whites into yolks, and sift flour and baking powder over egg mixture.
Add pecans and remaining whites, and gently fold until blended.
Place 12 paper liners in a 12-cup muffin pan.
Spoon batter evenly into cups, and bake for 20 minutes or until a toothpick inserted into a cupcake comes out clean.
Nutritional Information Per Serving: Calories: 112; Protein: 3 g; Fat: 4 g; Sodium: 27 mg; Cholesterol: 35 mg; Carbohydrates: 20 g; Glycemic Index: 30, Glycemic Load: 6; Exchanges: 1-1/2 Starch
CHICKEN AND BROCCOLI IN MUSHROOM SAUCE
Yield: 6 servings
Source: American Heart Association
View Online: http://diabeticgourmet.com/recipes/html/22.shtml
Ingredients
Vegetable oil spray
10 ounces fresh broccoli spears (or 10-ounce package frozen)
2 cups diced, cooked chicken
For Sauce:
1 teaspoon light margarine
8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)
1-1/3 cups Chicken Broth
5-ounce can fat-free evaporated milk (2/3 cup)
1/4 cup all-purpose flour
1/4 cup sliced green onions
3 tablespoons grated Parmesan cheese
Dash of nutmeg
For Topping:
1/4 cup fresh bread crumbs (or 1/2 slice bread)
2 tablespoons finely snipped fresh parsley
1 teaspoon grated lemon zest
Directions
Lightly spray a 9-inch square baking pan with vegetable oil spray.
Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan. Evenly place chicken over broccoli. Set aside.
For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 minutes, or until they've been released of their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.
Preheat oven to 375 degrees F.
Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.
Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.
In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.
Nutritional Information Per Serving: Calories: 165; Protein: 18 g; Sodium: 150 mg; Fat: 5 g; Carbohydrates: 12 g; Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat
BAKED CHICKEN PARMESAN
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/228.shtml
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Protein: 38 g; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Carbohydrates: 11 g; Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
CRANBERRY APPLE CRISP
Yield: 8 servings
Source: Equal
View Online: http://diabeticgourmet.com/recipes/html/876.shtml
Ingredients
Filling:
3 cups peeled, cored, sliced apples
2 cups fresh or frozen thawed cranberries
1 cup Equal Spoonful*
Topping:
1/3 cup all-purpose flour
1/4 cup chopped pecans
1/4 cup stick butter or margarine, melted
1/2 cup Equal Spoonful**
* Substitute 24 packets Equal sweetener
** Substitute 12 packets Equal sweetener
Directions
For Filling, combine apples, cranberries and 1 cup Equal in an ungreased 10-inch pie plate.
For Topping, combine flour, pecans, melted butter and 1/2 cup Equal. Mix until well blended. Sprinkle flour mixture over apples and cranberries in pie plate.
Bake in preheated 350F oven 55 to 60 minutes or until fruit is tender. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 145; Protein: 1 g; Fat: 8 g; Sodium: 67 mg; Cholesterol: 0 mg; Carbohydrates: 18 g; Exchanges: 1 fruit, 1-1/2 fat
MUSHROOM MEATLOAF
Yield: 8 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/739.shtml
Ingredients
1-1/2 pounds 95-percent-lean ground beef or ground turkey
2 cups very finely chopped fresh mushrooms
3/4 cup very finely chopped onion
3/4 cup quick-cooking (1-minute) oats
8-ounce can tomato sauce with roasted garlic or Italian herbs
1/4 cup plus 2 tablespoons fat-free egg substitute
1/4 cup very finely chopped fresh parsley, or 1 tablespoon plus 1 teaspoon dried parsley
1/2 teaspoon coarsely ground black pepper
1/2 teaspoon salt
Directions
Place all of the ingredients except for 1/2 cup of the tomato sauce in a large bowl, and mix well.
Coat a 9-by-5-inch meatloaf pan with nonstick cooking spray and press the mixture into the pan to form a loaf.
Bake uncovered at 350 degrees for 35 minutes. Spread the remaining tomato sauce over the meatloaf and bake for 30 additional minutes, or until the meat is no longer pink inside and a meat thermometer reads at least 160 degrees.
Remove the loaf from the oven, and let sit for 10 minutes before slicing and serving.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 4.4 g; Sodium: 399 mg; Cholesterol: 45 mg; Saturated Fat: 1.6 g; Dietary Fiber: 1.7 g; Carbohydrates: 9 g; Exchanges: 1/2 Bread/Starch, 3 Low-Fat Meat, 1 Vegetable
BAKED APPLES BURNETTE
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=743
Online version: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
ANGEL PECAN CUPCAKES
Yield: 12 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=746
Online version: http://diabeticgourmet.com/recipes/html/746.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Ingredients
2 eggs, separated
1/4 cup hot tap water
1 teaspoon pure vanilla extract
3/4 cup fructose
1/8 teaspoon salt
1/2 cup cake flour
3/4 teaspoon low-salt baking powder
1/2 cup chopped pecans
Directions
Preheat the oven to 325 degrees F.
In a medium bowl, with an electric mixer, beat egg yolks, hot water, and vanilla together until very thick and pale.
Slowly beat in 1/2 cup fructose and set aside. In a small bowl, beat egg whites until foamy. Add salt, and continue beating until whites hold soft peaks.
Gradually add remaining 1/4 cup fructose to egg whites, beating until stiff but not dry. Stir 1/3 of whites into yolks, and sift flour and baking powder over egg mixture.
Add pecans and remaining whites, and gently fold until blended.
Place 12 paper liners in a 12-cup muffin pan.
Spoon batter evenly into cups, and bake for 20 minutes or until a toothpick inserted into a cupcake comes out clean.
Nutritional Information Per Serving: Calories: 112; Protein: 3 g; Fat: 4 g; Sodium: 27 mg; Cholesterol: 35 mg; Carbohydrates: 20 g; Glycemic Index: 30, Glycemic Load: 6; Exchanges: 1-1/2 Starch
CHICKEN AND BROCCOLI IN MUSHROOM SAUCE
Yield: 6 servings
Source: American Heart Association
View Online: http://diabeticgourmet.com/recipes/html/22.shtml
Ingredients
Vegetable oil spray
10 ounces fresh broccoli spears (or 10-ounce package frozen)
2 cups diced, cooked chicken
For Sauce:
1 teaspoon light margarine
8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)
1-1/3 cups Chicken Broth
5-ounce can fat-free evaporated milk (2/3 cup)
1/4 cup all-purpose flour
1/4 cup sliced green onions
3 tablespoons grated Parmesan cheese
Dash of nutmeg
For Topping:
1/4 cup fresh bread crumbs (or 1/2 slice bread)
2 tablespoons finely snipped fresh parsley
1 teaspoon grated lemon zest
Directions
Lightly spray a 9-inch square baking pan with vegetable oil spray.
Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan. Evenly place chicken over broccoli. Set aside.
For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 minutes, or until they've been released of their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.
Preheat oven to 375 degrees F.
Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.
Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.
In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.
Nutritional Information Per Serving: Calories: 165; Protein: 18 g; Sodium: 150 mg; Fat: 5 g; Carbohydrates: 12 g; Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat
Thursday, February 8, 2018
Diabetic Thursday
It's Diabetic Thursday, time to check out how yummy diabetic food can really be. That said, here are today's six recipes, including Easy-to-be Green Gazpacho and Slow-Cooked Sicilian Pot Roast. Enjoy!
CHICKEN RATATOUILLE
Makes: 4 servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/1253.shtml
Ingredients
1 tablespoon vegetable oil
4 chicken breasts halves (medium, skinned, fat removed, boned, and cut into 1-inch pieces)
2 zucchini (7 inches long, unpeeled and thinly sliced)
1 eggplant (small, peeled and cut into 1-inch cubes)
1 onion (medium, thinly sliced)
1 green pepper (medium, cut into 1-inch pieces)
1/2 pound mushroom (fresh, sliced)
1 can tomatoes (16 oz, whole, cut up)
1 garlic clove (minced)
1-1/2 teaspoons basil (dried, crushed)
1 tablespoon parsley (fresh, minced)
black pepper (to taste)
Directions
Heat oil in large non-stick skillet. Add chicken and saute about 3 minutes, or until lightly browned.
Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.
Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender.
Nutritional Information Per Serving: Calories: 270; Protein: 32 g; Fat: 7 g; Sodium: 240 mg; Saturated Fat: 1.5 g; Dietary Fiber: 8 g; Carbohydrates: 20 g
SPRING VEGETABLE PILAF
Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/741.shtml
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Protein: 3.6 g; Fat: 2.8 g; Sodium: 149 mg; Cholesterol: 0 mg; Saturated Fat: 0.4 g; Dietary Fiber: 2.8 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
EASY-TO-BE GREEN GAZPACHO
This recipe begins, “Who said gazpacho must be made with tomatoes? The following green gazpacho makes use of leafy greens and other vegetables in a tangy combination.”
Makes 5-2/3 cups or 6 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/234.shtml
Ingredients
1 cup fat-free chicken or vegetable broth
1 can (28 oz.) tomatillos, drained
1 medium cucumber, peeled, seeded and coarsely chopped
1/2 cup packed baby spinach leaves
12 cups packed romaine or other dark green lettuce leaves, chopped
1/2 medium green bell pepper, seeded and chopped
1/2 mild white onion, like Bermuda or Vidalia, chopped
2 Tbsp. chopped fresh cilantro leaves
1 clove garlic, chopped
1 Tbsp. canned diced green chilies
1 Tbsp. extra virgin olive oil
Juice of 1 lime, or to taste
1/4 tsp. cumin powder
1/4 tsp. sugar
2 slices bread (crusts removed), cubed*
Salt to taste, if desired
Hot sauce to taste, if desired
1/4 cup finely minced chives, for garnish
Directions
Place first 10 ingredients in blender and puree until smooth. Add oil, lime juice, cumin, sugar and bread. Blend until smooth. Let mixture stand 2 minutes to allow bread to absorb liquid. Puree again until smooth. Season to taste with salt, hot sauce and more chilies and lime juice, if desired.
Transfer to bowl or pitcher and chill until very cold.
Before serving, check seasoning and add more, as desired. Garnish with chives, if desired, and serve.
* Either white or soft whole-wheat bread can be used.
Nutritional Information Per Serving: Calories: 97; Protein: 4 g; Fat: 4 g; Sodium: 324 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch, 1 Vegetable, 1 Fat
SLOW-COOKED SICILIAN POT ROAST
Yield: 8 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=744
Online version: http://diabeticgourmet.com/recipes/html/744.shtml
Source: The Complete Diabetes Prevention Plan
Ingredients
2-1/2 pound well-trimmed top round roast or flat half brisket
1/2 teaspoon coarsely ground black pepper
2 cups sliced fresh mushrooms
1 cup chopped onions
1 cup chopped red or green bell peppers or 1 cup roasted bell peppers, drained and chopped
14-1/2 ounce can diced Italian-style tomatoes, undrained
6-ounce can tomato paste with roasted garlic or Italian seasonings
Directions
Rinse the meat with cool water and pat it dry with paper towels. Sprinkle both sides with some of the pepper.
Coat a large nonstick skillet with nonstick cooking spray and preheat over medium-high heat.
Place the meat in the skillet and cook for 2 to 3 minutes on each side, until nicely browned.
Place the mushrooms, onions, and bell peppers in a 3-quart slow cooker and top with the roast. Pour the tomatoes over the meat. Cover and cook on high for 5 hours or on low for 10 hours, until the meat is very tender.
Remove the roast to a serving platter and cover loosely with aluminum foil to keep warm. Add the tomato paste to the remaining slow cooker mixture and stir to mix well.
Slice the roast across the grain and serve hot accompanied by the sauce. Serve with pasta if desired.
Nutritional Information Per Serving: Calories: 221; Protein: 29 g; Fat: 5.7 g; Sodium: 440 mg; Cholesterol: 80 mg; Saturated Fat: 1.7 g; Dietary Fiber: 2 g; Carbohydrates: 12 g; Exchanges: 3 Lean Meat, 2 Vegetable
BAKED APPLES BURNETTE
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=743
Online version: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
15-MINUTE CHILI
Serving Size: 1 cup
Serves 4
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/236.shtml
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Protein: 33 g; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg; Carbohydrates: 30 g; Exchanges: 2 Starch, 4 Very Lean Meat
CHICKEN RATATOUILLE
Makes: 4 servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/1253.shtml
Ingredients
1 tablespoon vegetable oil
4 chicken breasts halves (medium, skinned, fat removed, boned, and cut into 1-inch pieces)
2 zucchini (7 inches long, unpeeled and thinly sliced)
1 eggplant (small, peeled and cut into 1-inch cubes)
1 onion (medium, thinly sliced)
1 green pepper (medium, cut into 1-inch pieces)
1/2 pound mushroom (fresh, sliced)
1 can tomatoes (16 oz, whole, cut up)
1 garlic clove (minced)
1-1/2 teaspoons basil (dried, crushed)
1 tablespoon parsley (fresh, minced)
black pepper (to taste)
Directions
Heat oil in large non-stick skillet. Add chicken and saute about 3 minutes, or until lightly browned.
Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.
Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender.
Nutritional Information Per Serving: Calories: 270; Protein: 32 g; Fat: 7 g; Sodium: 240 mg; Saturated Fat: 1.5 g; Dietary Fiber: 8 g; Carbohydrates: 20 g
SPRING VEGETABLE PILAF
Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/741.shtml
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Protein: 3.6 g; Fat: 2.8 g; Sodium: 149 mg; Cholesterol: 0 mg; Saturated Fat: 0.4 g; Dietary Fiber: 2.8 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
EASY-TO-BE GREEN GAZPACHO
This recipe begins, “Who said gazpacho must be made with tomatoes? The following green gazpacho makes use of leafy greens and other vegetables in a tangy combination.”
Makes 5-2/3 cups or 6 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/234.shtml
Ingredients
1 cup fat-free chicken or vegetable broth
1 can (28 oz.) tomatillos, drained
1 medium cucumber, peeled, seeded and coarsely chopped
1/2 cup packed baby spinach leaves
12 cups packed romaine or other dark green lettuce leaves, chopped
1/2 medium green bell pepper, seeded and chopped
1/2 mild white onion, like Bermuda or Vidalia, chopped
2 Tbsp. chopped fresh cilantro leaves
1 clove garlic, chopped
1 Tbsp. canned diced green chilies
1 Tbsp. extra virgin olive oil
Juice of 1 lime, or to taste
1/4 tsp. cumin powder
1/4 tsp. sugar
2 slices bread (crusts removed), cubed*
Salt to taste, if desired
Hot sauce to taste, if desired
1/4 cup finely minced chives, for garnish
Directions
Place first 10 ingredients in blender and puree until smooth. Add oil, lime juice, cumin, sugar and bread. Blend until smooth. Let mixture stand 2 minutes to allow bread to absorb liquid. Puree again until smooth. Season to taste with salt, hot sauce and more chilies and lime juice, if desired.
Transfer to bowl or pitcher and chill until very cold.
Before serving, check seasoning and add more, as desired. Garnish with chives, if desired, and serve.
* Either white or soft whole-wheat bread can be used.
Nutritional Information Per Serving: Calories: 97; Protein: 4 g; Fat: 4 g; Sodium: 324 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch, 1 Vegetable, 1 Fat
SLOW-COOKED SICILIAN POT ROAST
Yield: 8 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=744
Online version: http://diabeticgourmet.com/recipes/html/744.shtml
Source: The Complete Diabetes Prevention Plan
Ingredients
2-1/2 pound well-trimmed top round roast or flat half brisket
1/2 teaspoon coarsely ground black pepper
2 cups sliced fresh mushrooms
1 cup chopped onions
1 cup chopped red or green bell peppers or 1 cup roasted bell peppers, drained and chopped
14-1/2 ounce can diced Italian-style tomatoes, undrained
6-ounce can tomato paste with roasted garlic or Italian seasonings
Directions
Rinse the meat with cool water and pat it dry with paper towels. Sprinkle both sides with some of the pepper.
Coat a large nonstick skillet with nonstick cooking spray and preheat over medium-high heat.
Place the meat in the skillet and cook for 2 to 3 minutes on each side, until nicely browned.
Place the mushrooms, onions, and bell peppers in a 3-quart slow cooker and top with the roast. Pour the tomatoes over the meat. Cover and cook on high for 5 hours or on low for 10 hours, until the meat is very tender.
Remove the roast to a serving platter and cover loosely with aluminum foil to keep warm. Add the tomato paste to the remaining slow cooker mixture and stir to mix well.
Slice the roast across the grain and serve hot accompanied by the sauce. Serve with pasta if desired.
Nutritional Information Per Serving: Calories: 221; Protein: 29 g; Fat: 5.7 g; Sodium: 440 mg; Cholesterol: 80 mg; Saturated Fat: 1.7 g; Dietary Fiber: 2 g; Carbohydrates: 12 g; Exchanges: 3 Lean Meat, 2 Vegetable
BAKED APPLES BURNETTE
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=743
Online version: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
15-MINUTE CHILI
Serving Size: 1 cup
Serves 4
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/236.shtml
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Protein: 33 g; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg; Carbohydrates: 30 g; Exchanges: 2 Starch, 4 Very Lean Meat
Thursday, February 4, 2016
Diabetic Thursday
Here are today's six diabetic recipes to try out. Enjoy!
EGG SALAD SANDWICH
Serving Size: 1/3 cup egg salad with 1 bread slice
Yield: 2 servings
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
View recipe: http://diabeticgourmet.com/recipes/html/735.shtml
Ingredients
2 hard-cooked large eggs, cooled under running water
1 tablespoon fat-free sour cream
2 teaspoons reduced-fat mayonnaise
1/4 teaspoon Dijon-style mustard
Pinch salt (optional)
1/4 cup finely chopped celery
2 slices reduced-fat whole-wheat bread
Paprika for garnish (optional)
Directions
Cut each egg in half. Carefully remove the yolks. Discard one yolk.
In a small bowl, mash the remaining egg yolk. Add the sour cream, pickle relish, mayonnaise, mustard, and salt (if desired). Stir to mix well. Stir in the celery. Chop the egg whites and stir them into the yolk mixture.
Spread the mixture on each slice of bread. Serve as open-faced sandwiches. If desired, garnish with a light sprinkling of paprika.
Nutritional Information Per Serving: Calories: 148; Protein: 9 g; Fat: 7 g; Sodium: 296 mg; Cholesterol: 215 mg; Dietary Fiber: 3 g; Sugars: 4 g; Carbohydrates: 14 g; Exchanges: 1 Starch, 1 Medium-Fat Meat
SUGAR SNAP PEAS AND CARROTS
Additional Info: 2 g. dietary fiber
Find this recipe at: http://diabeticgourmet.com/recipes/html/371.shtml
Makes 4 servings.
Ingredients
1 tsp. canola oil
1 small garlic clove, minced
1 tsp. grated or minced ginger
8 oz. sugar snap peas
3 baby carrots, cut lengthwise in 8 strips
3 Tbsp. chicken or vegetable broth, or water
Salt and freshly ground black pepper, to taste
2 large basil leaves, cut crosswise in thin strips
Directions
Heat oil in a medium non-stick skillet over medium-high heat. Saute garlic and ginger until fragrant, about 30 seconds. Add peas and carrots to the pan, stirring to coat them with oil. Add broth or water. Cook, stirring occasionally, until peas are tender-crisp, about 4 minutes. Season to taste with salt and pepper. Mix in basil and serve.
Nutritional Information Per Serving: Calories: 47; Protein: 2 g; Fat: 1 g; Sodium: 109 mg; Carbohydrates: 7 g; Exchanges: 1-1/2 Vegetable
BAKED APPLES BURNETTE
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Online: http://diabeticgourmet.com/recipes/html/743.shtml
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information (Per Serving): Calories: 96; Protein: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Fat: 1 g; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
TURKEY AND SUN-DRIED TOMATO PESTO GRILL
Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View recipe: http://diabeticgourmet.com/recipes/html/732.shtml
Ingredients
8 slices sourdough bread
1/2 cup prepared sun-dried tomato pesto
8 slices (6 ounces) fat-free mozzarella cheese
4 ounces thinly sliced turkey breast
8 thin slices ripe tomato
Butter-flavored vegetable cooking spray
Directions
Spread each bread slice with 1 tablespoon pesto.
Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.
Spray a large skillet with cooking spray; heat over medium heat until hot.
Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.
Spray tops of sandwiches generously with cooking spray and turn.
Cook until browned on other side, 3 to 5 minutes.
Nutritional Information Per Serving; Calories: 366; Protein: 28 g; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Carbohydrates: 35.8 g; Exchanges: 2 Bread, 3 Meat, 1 Fat
ITALIAN MEATBALL SOUP
Yield: 8 servings (about 2 cups each)
Source: 1,001 Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/368.shtml
Ingredients
1-1/2 pounds ground turkey
2 egg whites
1/4 cup seasoned dry bread crumbs
4 cloves garlic, minced, divided
3 tablespoons Italian seasoning, divided
Olive oil cooking spray
4 cans (15 ounces each) reduced-sodium chicken broth
3 cups water
2 cups green beans, diagonally cut into 1/2-inch pieces
4 medium carrots, sliced
2 medium onions, coarsely chopped
8 ounces thin spaghetti, uncooked, broken into 2-to 3-inch pieces
2 medium plum tomatoes, coarsely chopped
Salt and pepper, to taste
Directions
Mix ground turkey, egg whites, bread crumbs, 2 cloves of garlic, and 2 tablespoons of Italian seasoning until well blended; shape mixture into 32 meatballs. Spray large saucepan with cooking spray; heat over medium heat until hot. Cook meatballs until browned on all sides, 5 to 7 minutes.
Add chicken broth, water, green beans, carrots, onions, remaining 2 cloves garlic, and remaining 1 tablespoon Italian seasoning to saucepan; heat to boiling. Reduce heat and simmer, covered until vegetables are almost tender, about 8 minutes.
Heat soup to boiling; add pasta and tomatoes. Reduce heat and simmer, uncovered, until pasta is al dente, about 10 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 270; Protein: 19 g; Fat: 8.7 g; Sodium: 174 mg; Cholesterol: 31.7 mg; Carbohydrates: 30.2 g; Exchanges: 1-1/2 Bread, 2 Meat, 1/2 Fat
BARBECUED LIMA BEANS
Yield: 3 cups (6 Servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/367.shtml
Ingredients
1-1/4 cups dried lima beans (1/4 pound)
1/2 onion, thinly sliced
1/2 teaspoon salt
1/4 teaspoon dry mustard
1/2 teaspoon vinegar
2 tablespoons molasses
3 tablespoons chili sauce
Directions
Place the beans in a soup pot. Cover with water; boil 2 minutes. Remove from the heat, cover and let stand 1 hour.
Preheat the oven to 300 degrees F. Prepare a 1-1/2 quart casserole with non-stick pan spray.
Drain the beans, reserving 1 cup liquid. Combine the beans and the reserved liquid with the remaining ingredients and put in the casserole.
Cover and bake 1-3/4 hours. Uncover and bake 30 minutes longer, adding liquid if the beans seem dry.
Nutritional Information Per Serving: Calories: 157; Protein: 8 g; Sodium: 304 mg; Cholesterol: 0 mg; Carbohydrates: 31 g; Exchanges: 2 Starch/Bread
EGG SALAD SANDWICH
Serving Size: 1/3 cup egg salad with 1 bread slice
Yield: 2 servings
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
View recipe: http://diabeticgourmet.com/recipes/html/735.shtml
Ingredients
2 hard-cooked large eggs, cooled under running water
1 tablespoon fat-free sour cream
2 teaspoons reduced-fat mayonnaise
1/4 teaspoon Dijon-style mustard
Pinch salt (optional)
1/4 cup finely chopped celery
2 slices reduced-fat whole-wheat bread
Paprika for garnish (optional)
Directions
Cut each egg in half. Carefully remove the yolks. Discard one yolk.
In a small bowl, mash the remaining egg yolk. Add the sour cream, pickle relish, mayonnaise, mustard, and salt (if desired). Stir to mix well. Stir in the celery. Chop the egg whites and stir them into the yolk mixture.
Spread the mixture on each slice of bread. Serve as open-faced sandwiches. If desired, garnish with a light sprinkling of paprika.
Nutritional Information Per Serving: Calories: 148; Protein: 9 g; Fat: 7 g; Sodium: 296 mg; Cholesterol: 215 mg; Dietary Fiber: 3 g; Sugars: 4 g; Carbohydrates: 14 g; Exchanges: 1 Starch, 1 Medium-Fat Meat
SUGAR SNAP PEAS AND CARROTS
Additional Info: 2 g. dietary fiber
Find this recipe at: http://diabeticgourmet.com/recipes/html/371.shtml
Makes 4 servings.
Ingredients
1 tsp. canola oil
1 small garlic clove, minced
1 tsp. grated or minced ginger
8 oz. sugar snap peas
3 baby carrots, cut lengthwise in 8 strips
3 Tbsp. chicken or vegetable broth, or water
Salt and freshly ground black pepper, to taste
2 large basil leaves, cut crosswise in thin strips
Directions
Heat oil in a medium non-stick skillet over medium-high heat. Saute garlic and ginger until fragrant, about 30 seconds. Add peas and carrots to the pan, stirring to coat them with oil. Add broth or water. Cook, stirring occasionally, until peas are tender-crisp, about 4 minutes. Season to taste with salt and pepper. Mix in basil and serve.
Nutritional Information Per Serving: Calories: 47; Protein: 2 g; Fat: 1 g; Sodium: 109 mg; Carbohydrates: 7 g; Exchanges: 1-1/2 Vegetable
BAKED APPLES BURNETTE
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Online: http://diabeticgourmet.com/recipes/html/743.shtml
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information (Per Serving): Calories: 96; Protein: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Fat: 1 g; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
TURKEY AND SUN-DRIED TOMATO PESTO GRILL
Yield: 4 Servings
Source: 1,001 Recipes For People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View recipe: http://diabeticgourmet.com/recipes/html/732.shtml
Ingredients
8 slices sourdough bread
1/2 cup prepared sun-dried tomato pesto
8 slices (6 ounces) fat-free mozzarella cheese
4 ounces thinly sliced turkey breast
8 thin slices ripe tomato
Butter-flavored vegetable cooking spray
Directions
Spread each bread slice with 1 tablespoon pesto.
Top 4 slices of bread with a cheese slice, a turkey slice, and 2 tomato slices. Top with remaining cheese slices and bread.
Spray a large skillet with cooking spray; heat over medium heat until hot.
Cook sandwiches over medium to medium-low heat until browned on the bottoms, about 5 minutes.
Spray tops of sandwiches generously with cooking spray and turn.
Cook until browned on other side, 3 to 5 minutes.
Nutritional Information Per Serving; Calories: 366; Protein: 28 g; Fat: 12.2 g; Sodium: 777 mg; Cholesterol: 23.5 mg; Carbohydrates: 35.8 g; Exchanges: 2 Bread, 3 Meat, 1 Fat
ITALIAN MEATBALL SOUP
Yield: 8 servings (about 2 cups each)
Source: 1,001 Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/368.shtml
Ingredients
1-1/2 pounds ground turkey
2 egg whites
1/4 cup seasoned dry bread crumbs
4 cloves garlic, minced, divided
3 tablespoons Italian seasoning, divided
Olive oil cooking spray
4 cans (15 ounces each) reduced-sodium chicken broth
3 cups water
2 cups green beans, diagonally cut into 1/2-inch pieces
4 medium carrots, sliced
2 medium onions, coarsely chopped
8 ounces thin spaghetti, uncooked, broken into 2-to 3-inch pieces
2 medium plum tomatoes, coarsely chopped
Salt and pepper, to taste
Directions
Mix ground turkey, egg whites, bread crumbs, 2 cloves of garlic, and 2 tablespoons of Italian seasoning until well blended; shape mixture into 32 meatballs. Spray large saucepan with cooking spray; heat over medium heat until hot. Cook meatballs until browned on all sides, 5 to 7 minutes.
Add chicken broth, water, green beans, carrots, onions, remaining 2 cloves garlic, and remaining 1 tablespoon Italian seasoning to saucepan; heat to boiling. Reduce heat and simmer, covered until vegetables are almost tender, about 8 minutes.
Heat soup to boiling; add pasta and tomatoes. Reduce heat and simmer, uncovered, until pasta is al dente, about 10 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 270; Protein: 19 g; Fat: 8.7 g; Sodium: 174 mg; Cholesterol: 31.7 mg; Carbohydrates: 30.2 g; Exchanges: 1-1/2 Bread, 2 Meat, 1/2 Fat
BARBECUED LIMA BEANS
Yield: 3 cups (6 Servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/367.shtml
Ingredients
1-1/4 cups dried lima beans (1/4 pound)
1/2 onion, thinly sliced
1/2 teaspoon salt
1/4 teaspoon dry mustard
1/2 teaspoon vinegar
2 tablespoons molasses
3 tablespoons chili sauce
Directions
Place the beans in a soup pot. Cover with water; boil 2 minutes. Remove from the heat, cover and let stand 1 hour.
Preheat the oven to 300 degrees F. Prepare a 1-1/2 quart casserole with non-stick pan spray.
Drain the beans, reserving 1 cup liquid. Combine the beans and the reserved liquid with the remaining ingredients and put in the casserole.
Cover and bake 1-3/4 hours. Uncover and bake 30 minutes longer, adding liquid if the beans seem dry.
Nutritional Information Per Serving: Calories: 157; Protein: 8 g; Sodium: 304 mg; Cholesterol: 0 mg; Carbohydrates: 31 g; Exchanges: 2 Starch/Bread
Thursday, October 22, 2015
Diabetic Thursday
If it's Thursday - and it appears that it is - it's time for six yummy diabetic recipes. Enjoy!
BAKED APPLES BURNETTE
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
View recipe: http://diabeticgourmet.com/recipes/html/743.shtml
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
VEGETABLE BEEF BARLEY SOUP
Yield: 4 Servings
Source: The Best Diabetes Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/376.shtml
Ingredients
1 tablespoon vegetable oil
2 teaspoons crushed garlic
1 medium onion, diced
2 celery stalks, diced
2 carrots, diced
2 cups sliced mushrooms
3-1/2 cups beef stock
1/3 cup barley
2 small potatoes, peeled and diced
4 oz. stewing beef, diced
2 tablespoons chopped fresh parsley
Directions
In large non-stick saucepan, heat oil; saute garlic, onion, celery, carrots and mushrooms until tender, approximately 10 minutes.
Add stock, barley, potatoes and beef; cover, reduce heat and simmer approximately 50 minutes or until barley and potatoes are tender, stirring occasionally.
Nutritional Information Per Serving: Calories: 208; Protein: 11 g; Fat: 5 g; Sodium: 1009 mg; Cholesterol: 13 mg; Carbohydrates: 31 g; Exchanges: 1-1/2 Starch, 1 Vegetable, 1/2 Medium Fat Meat, 1/2 Fat
SLOW-COOKED SICILIAN POT ROAST
Yield: 8 servings
Source: The Complete Diabetes Prevention Plan
View recipe: http://diabeticgourmet.com/recipes/html/744.shtml
Ingredients
2-1/2 pound well-trimmed top round roast or flat half brisket
1/2 teaspoon coarsely ground black pepper
2 cups sliced fresh mushrooms
1 cup chopped onions
1 cup chopped red or green bell peppers or 1 cup roasted bell peppers, drained and chopped
14-1/2 ounce can diced Italian-style tomatoes, undrained
6-ounce can tomato paste with roasted garlic or Italian seasonings
Directions
Rinse the meat with cool water and pat it dry with paper towels. Sprinkle both sides with some of the pepper.
Coat a large nonstick skillet with nonstick cooking spray and preheat over medium-high heat.
Place the meat in the skillet and cook for 2 to 3 minutes on each side, until nicely browned.
Place the mushrooms, onions, and bell peppers in a 3-quart slow cooker and top with the roast. Pour the tomatoes over the meat. Cover and cook on high for 5 hours or on low for 10 hours, until the meat is very tender.
Remove the roast to a serving platter and cover loosely with aluminum foil to keep warm. Add the tomato paste to the remaining slow cooker mixture and stir to mix well.
Slice the roast across the grain and serve hot accompanied by the sauce. Serve with pasta if desired.
Nutritional Information Per Serving: Calories: 221; Protein: 29 g ; Fat: 5.7 g; Sodium: 440 mg; Cholesterol: 80 mg ; Saturated Fat: 1.7 g; Dietary Fiber: 2 g; Carbohydrates: 12 g; Exchanges: 3 Lean Meat, 2 Vegetable
PENNE WITH GREENS AND CANNELLINI BEANS
Low in fat and loaded with fiber, the smooth texture and slightly nutty flavor of cannellini beans (or white kidney beans) makes a great addition to healthy pasta recipes.
Yield: 6 main dish servings
Source: Dreamfields Healthy Carb Pasta
Info: http://diabeticgourmet.com/recipes/Trusted_Brands/Dreamfields
Print & Photo: http://diabeticgourmet.com/recipes/html/713.shtml
1 box uncooked Dreamfields Penne Rigate
2 tablespoons olive oil
1/2 cup diced red bell pepper
1 tablespoon minced garlic
1/4 to 1/2 teaspoon crushed red pepper flakes
1 cup reduced-sodium, fat free chicken broth
1 pound fresh collard or mustard greens, washed, trimmed and cut into large bite-sized pieces
1 can (15 ounces) cannellini beans, rinsed and drained (or other white beans)
Kosher salt and freshly ground black pepper to taste
Grated Parmesan cheese (optional)
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, in large skillet, heat olive oil over medium-high heat. Add bell pepper, garlic and red pepper flakes; cook 1 to 2 minutes, stirring constantly. Add broth; bring to boil.
Add greens; return to boil. Cook 1 to 2 minutes, uncovered, until greens are just crisp-tender, stirring occasionally. Add greens with liquid to pasta; toss to coat. Add beans; toss gently. Adjust seasoning with salt and pepper. Top with grated Parmesan cheese, if desired.
Serving Note: Any dark, leafy greens such as kale, spinach or chard can be substituted for the collard greens. 1-1/2 cups cooked cannellini beans can be substituted for the canned beans.
Nutritional Information (Per Serving):Calories: 336; Protein: 16g; Sodium: 128 mg; Cholesterol: 0 mg; Fat: 6 g; Saturated Fat: 1g; Dietary Fiber: 11 g; Digestible Carbohydrates: 22g
Note: The Dreamfields process results in a pasta with 5 grams fiber and only 5 grams digestible carbohydrates per serving and a 65% lower glycemic index than regular pasta. If traditional pasta is used in this recipe there is a total of 63g carbohydrate.
STRAWBERRY-PEACH COOLER
Yield: 2 servings (1 cup per serving)
Source: "The Diabetes Snack, Munch, Nibble, Nosh Book"
Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Print version: http://diabeticgourmet.com/recipes/html/737.shtml
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches. Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard. Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container. Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving (1 cup):
Calories: 105, Fat: 0 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrate: 26 g, Dietary Fiber: 3 g, Sugars: 23 g, Protein: 2 g
Diabetic Exchanges: 2 Fruit
FRESH FRUIT CLAFOUTI
Yield: 1 Cake (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/387.shtml
1-1/2 cups slice ripe nectarines, plums, peaches, or pitted cherries (about 10 ounces cut fruit)
2/3 cup fat-free evaporated milk
1 large egg, beaten, or 1/4 cup egg substitute
2 tablespoons all-purpose flour
2 tablespoons sugar
1/2 teaspoon pure vanilla extract
1/8 teaspoon nutmeg, preferably freshly grated
1/8 teaspoon salt
1 tablespoon sifted powdered sugar
Preheat the oven to 375 degrees F. Prepare an 8-inch glass pie plate with non-stick pan spray. Layer the fruit in the pie plate.
Combine the milk, egg, flour, sugar, vanilla, nutmeg, and salt in a food processor. Process until smooth; pour over the fruit.
Bake 35 to 40 minutes, or until puffed and golden brown. Serve warm or at room temperature. At serving time, sprinkle with powdered sugar and cut into 6 slices.
Nutritional Information Per Serving (1 slice):
Calories: 92, Fat: 1 g, Cholesterol: 36 mg, Sodium: 92 mg, Carbohydrate: 17 g, Dietary Fiber: 1 g, Sugars: 13 g, Protein: 4 g Diabetic Exchanges: 1 Other Carbohydrate
BAKED APPLES BURNETTE
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
View recipe: http://diabeticgourmet.com/recipes/html/743.shtml
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
VEGETABLE BEEF BARLEY SOUP
Yield: 4 Servings
Source: The Best Diabetes Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/376.shtml
Ingredients
1 tablespoon vegetable oil
2 teaspoons crushed garlic
1 medium onion, diced
2 celery stalks, diced
2 carrots, diced
2 cups sliced mushrooms
3-1/2 cups beef stock
1/3 cup barley
2 small potatoes, peeled and diced
4 oz. stewing beef, diced
2 tablespoons chopped fresh parsley
Directions
In large non-stick saucepan, heat oil; saute garlic, onion, celery, carrots and mushrooms until tender, approximately 10 minutes.
Add stock, barley, potatoes and beef; cover, reduce heat and simmer approximately 50 minutes or until barley and potatoes are tender, stirring occasionally.
Nutritional Information Per Serving: Calories: 208; Protein: 11 g; Fat: 5 g; Sodium: 1009 mg; Cholesterol: 13 mg; Carbohydrates: 31 g; Exchanges: 1-1/2 Starch, 1 Vegetable, 1/2 Medium Fat Meat, 1/2 Fat
SLOW-COOKED SICILIAN POT ROAST
Yield: 8 servings
Source: The Complete Diabetes Prevention Plan
View recipe: http://diabeticgourmet.com/recipes/html/744.shtml
Ingredients
2-1/2 pound well-trimmed top round roast or flat half brisket
1/2 teaspoon coarsely ground black pepper
2 cups sliced fresh mushrooms
1 cup chopped onions
1 cup chopped red or green bell peppers or 1 cup roasted bell peppers, drained and chopped
14-1/2 ounce can diced Italian-style tomatoes, undrained
6-ounce can tomato paste with roasted garlic or Italian seasonings
Directions
Rinse the meat with cool water and pat it dry with paper towels. Sprinkle both sides with some of the pepper.
Coat a large nonstick skillet with nonstick cooking spray and preheat over medium-high heat.
Place the meat in the skillet and cook for 2 to 3 minutes on each side, until nicely browned.
Place the mushrooms, onions, and bell peppers in a 3-quart slow cooker and top with the roast. Pour the tomatoes over the meat. Cover and cook on high for 5 hours or on low for 10 hours, until the meat is very tender.
Remove the roast to a serving platter and cover loosely with aluminum foil to keep warm. Add the tomato paste to the remaining slow cooker mixture and stir to mix well.
Slice the roast across the grain and serve hot accompanied by the sauce. Serve with pasta if desired.
Nutritional Information Per Serving: Calories: 221; Protein: 29 g ; Fat: 5.7 g; Sodium: 440 mg; Cholesterol: 80 mg ; Saturated Fat: 1.7 g; Dietary Fiber: 2 g; Carbohydrates: 12 g; Exchanges: 3 Lean Meat, 2 Vegetable
PENNE WITH GREENS AND CANNELLINI BEANS
Low in fat and loaded with fiber, the smooth texture and slightly nutty flavor of cannellini beans (or white kidney beans) makes a great addition to healthy pasta recipes.
Yield: 6 main dish servings
Source: Dreamfields Healthy Carb Pasta
Info: http://diabeticgourmet.com/recipes/Trusted_Brands/Dreamfields
Print & Photo: http://diabeticgourmet.com/recipes/html/713.shtml
1 box uncooked Dreamfields Penne Rigate
2 tablespoons olive oil
1/2 cup diced red bell pepper
1 tablespoon minced garlic
1/4 to 1/2 teaspoon crushed red pepper flakes
1 cup reduced-sodium, fat free chicken broth
1 pound fresh collard or mustard greens, washed, trimmed and cut into large bite-sized pieces
1 can (15 ounces) cannellini beans, rinsed and drained (or other white beans)
Kosher salt and freshly ground black pepper to taste
Grated Parmesan cheese (optional)
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, in large skillet, heat olive oil over medium-high heat. Add bell pepper, garlic and red pepper flakes; cook 1 to 2 minutes, stirring constantly. Add broth; bring to boil.
Add greens; return to boil. Cook 1 to 2 minutes, uncovered, until greens are just crisp-tender, stirring occasionally. Add greens with liquid to pasta; toss to coat. Add beans; toss gently. Adjust seasoning with salt and pepper. Top with grated Parmesan cheese, if desired.
Serving Note: Any dark, leafy greens such as kale, spinach or chard can be substituted for the collard greens. 1-1/2 cups cooked cannellini beans can be substituted for the canned beans.
Nutritional Information (Per Serving):Calories: 336; Protein: 16g; Sodium: 128 mg; Cholesterol: 0 mg; Fat: 6 g; Saturated Fat: 1g; Dietary Fiber: 11 g; Digestible Carbohydrates: 22g
Note: The Dreamfields process results in a pasta with 5 grams fiber and only 5 grams digestible carbohydrates per serving and a 65% lower glycemic index than regular pasta. If traditional pasta is used in this recipe there is a total of 63g carbohydrate.
STRAWBERRY-PEACH COOLER
Yield: 2 servings (1 cup per serving)
Source: "The Diabetes Snack, Munch, Nibble, Nosh Book"
Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Print version: http://diabeticgourmet.com/recipes/html/737.shtml
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches. Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard. Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container. Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving (1 cup):
Calories: 105, Fat: 0 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrate: 26 g, Dietary Fiber: 3 g, Sugars: 23 g, Protein: 2 g
Diabetic Exchanges: 2 Fruit
FRESH FRUIT CLAFOUTI
Yield: 1 Cake (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/387.shtml
1-1/2 cups slice ripe nectarines, plums, peaches, or pitted cherries (about 10 ounces cut fruit)
2/3 cup fat-free evaporated milk
1 large egg, beaten, or 1/4 cup egg substitute
2 tablespoons all-purpose flour
2 tablespoons sugar
1/2 teaspoon pure vanilla extract
1/8 teaspoon nutmeg, preferably freshly grated
1/8 teaspoon salt
1 tablespoon sifted powdered sugar
Preheat the oven to 375 degrees F. Prepare an 8-inch glass pie plate with non-stick pan spray. Layer the fruit in the pie plate.
Combine the milk, egg, flour, sugar, vanilla, nutmeg, and salt in a food processor. Process until smooth; pour over the fruit.
Bake 35 to 40 minutes, or until puffed and golden brown. Serve warm or at room temperature. At serving time, sprinkle with powdered sugar and cut into 6 slices.
Nutritional Information Per Serving (1 slice):
Calories: 92, Fat: 1 g, Cholesterol: 36 mg, Sodium: 92 mg, Carbohydrate: 17 g, Dietary Fiber: 1 g, Sugars: 13 g, Protein: 4 g Diabetic Exchanges: 1 Other Carbohydrate
Thursday, October 9, 2014
Diabetic Thursday
More diabetic recipes to choose from. And for anyone who has never fixed a meal that's safe for a diabetic, there's no reason why you can't enjoy these, too! Enjoy!
BAKED APPLES BURNETTE
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
CHUNKY CHICKEN AND VEGETABLE SOUP
This came from a diabetic recipe magazine years ago; I wish I had noted it better than that. If anyone recognizes this and where it's from, please comment and let me know. (Thanks!) Serves 4.
1 Tbs canola oil
1 boneless skinless chicken breast (4 ounces), diced
1/2 C chopped green bell pepper
1/2 C thinly sliced celery
2 green onions, sliced
2 cans (14 1/2 ounces each) chicken broth
1 C water
1/2 cup sliced carrots
2 Tbs cream
1 TBS finely chopped fresh parsley
1/4 tsp dried thyme leaves
1/8 tsp black pepper
Heat oil in large saucepan over medium heat. Add chicken; cook & stir 4-5 minutes or until no longer pink. Add bell pepper, celery & onions. Cook & stir 7 minutes or until vegetables are tender.
Add broth, water, carrots, cream, parsley, thyme & black pepper. Simmer 10 minutes or until carrots are tender.
Per serving: Calories 130; Total fat 8g (Sat fat 3g); Protein 9g; Carbohydrate 5g; Cholesterol 27mg; Sodium 895mg; Dietary fiber 1g; Exchange: 1 lean meat, 1 vegetable, 1 Fat
MEXICAN CHICKEN SOUP
Yield: 10 servings. Serving Size: 1-1/2 cups. May be viewed online at http://diabeticgourmet.com/recipes/html/1206.shtml
Ingredients
1 Tbsp canola oil
2 cloves garlic, minced
1 medium onion, sliced
4 celery stalks, sliced
1/8 tsp ground black pepper
2 tsp cumin
1 tsp red pepper flakes
8 cups low-sodium chicken stock
2/3 cup lentils
1 can (19 oz) tomatoes, chopped
3 medium carrots, thinly sliced
2 lbs cooked chicken, cubed
1 small zucchini, thinly sliced
1 cup frozen peas
1 small avocado, peeled and sliced
Directions
In Dutch oven, heat canola oil. Add garlic, onion and celery. Sauté until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.
Add chicken, zucchini and peas.
Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.
Nutritional Information Per Serving: Calories: 250; Protein: 33 g; Fat: 6 g; Sodium: 280 mg; Cholesterol: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 5 g; Carbohydrates: 14 g
ANGEL PECAN CUPCAKES
Yield: 12 servings
View online: http://diabeticgourmet.com/recipes/html/746.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 eggs, separated
1/4 cup hot tap water
1 teaspoon pure vanilla extract
3/4 cup fructose
1/8 teaspoon salt
1/2 cup cake flour
3/4 teaspoon low-salt baking powder
1/2 cup chopped pecans
Directions
Preheat the oven to 325 degrees F.
In a medium bowl, with an electric mixer, beat egg yolks, hot water, and vanilla together until very thick and pale.
Slowly beat in 1/2 cup fructose and set aside. In a small bowl, beat egg whites until foamy. Add salt, and continue beating until whites hold soft peaks.
Gradually add remaining 1/4 cup fructose to egg whites, beating until stiff but not dry. Stir 1/3 of whites into yolks, and sift flour and baking powder over egg mixture. Add pecans and remaining whites, and gently fold until blended.
Place 12 paper liners in a 12-cup muffin pan. Spoon batter evenly into cups, and bake for 20 minutes or until a toothpick inserted into a cupcake comes out clean.
Nutritional Information Per Serving: Calories: 112; Protein: 3 g; Fat: 4 g; Sodium: 27 mg; Cholesterol: 35 mg; Carbohydrates: 20 g; Glycemic Index: 30, Glycemic Load: 6; Exchanges: 1-1/2 Starch
STRIP STEAKS WITH BROILED ASPARAGUS
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/727.shtmlView online: http://diabeticgourmet.com/recipes/html/727.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Protein: 26 g; Fat: 11 g; Sodium: 58 mg; Cholesterol: 67 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g; Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
MARINATED ARTICHOKE APPETIZERS
Yield: 24 appetizers
Serving Size: 1 appetizer
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourment.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/776.shtml
Ingredients
24 marinated artichoke quarters, drained
24 cherry or grape tomatoes
8-ounce block reduced-fat white cheddar or Swiss cheese, cut into 24 cubes
Directions
Skewer one artichoke piece, tomato, and cheese cube onto a toothpick. Serve immediately or cover and refrigerate until ready to serve.
Nutritional Information Per Serving: Calories: 37; Protein: 3g; Sodium: 92mg; Cholesterol: 5mg; Fat: 2.1g; Saturated Fat: 0.6g; Carbohydrates: 1.8g; Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable
BAKED APPLES BURNETTE
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
CHUNKY CHICKEN AND VEGETABLE SOUP
This came from a diabetic recipe magazine years ago; I wish I had noted it better than that. If anyone recognizes this and where it's from, please comment and let me know. (Thanks!) Serves 4.
1 Tbs canola oil
1 boneless skinless chicken breast (4 ounces), diced
1/2 C chopped green bell pepper
1/2 C thinly sliced celery
2 green onions, sliced
2 cans (14 1/2 ounces each) chicken broth
1 C water
1/2 cup sliced carrots
2 Tbs cream
1 TBS finely chopped fresh parsley
1/4 tsp dried thyme leaves
1/8 tsp black pepper
Heat oil in large saucepan over medium heat. Add chicken; cook & stir 4-5 minutes or until no longer pink. Add bell pepper, celery & onions. Cook & stir 7 minutes or until vegetables are tender.
Add broth, water, carrots, cream, parsley, thyme & black pepper. Simmer 10 minutes or until carrots are tender.
Per serving: Calories 130; Total fat 8g (Sat fat 3g); Protein 9g; Carbohydrate 5g; Cholesterol 27mg; Sodium 895mg; Dietary fiber 1g; Exchange: 1 lean meat, 1 vegetable, 1 Fat
MEXICAN CHICKEN SOUP
Yield: 10 servings. Serving Size: 1-1/2 cups. May be viewed online at http://diabeticgourmet.com/recipes/html/1206.shtml
Ingredients
1 Tbsp canola oil
2 cloves garlic, minced
1 medium onion, sliced
4 celery stalks, sliced
1/8 tsp ground black pepper
2 tsp cumin
1 tsp red pepper flakes
8 cups low-sodium chicken stock
2/3 cup lentils
1 can (19 oz) tomatoes, chopped
3 medium carrots, thinly sliced
2 lbs cooked chicken, cubed
1 small zucchini, thinly sliced
1 cup frozen peas
1 small avocado, peeled and sliced
Directions
In Dutch oven, heat canola oil. Add garlic, onion and celery. Sauté until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.
Add chicken, zucchini and peas.
Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.
Nutritional Information Per Serving: Calories: 250; Protein: 33 g; Fat: 6 g; Sodium: 280 mg; Cholesterol: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 5 g; Carbohydrates: 14 g
ANGEL PECAN CUPCAKES
Yield: 12 servings
View online: http://diabeticgourmet.com/recipes/html/746.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 eggs, separated
1/4 cup hot tap water
1 teaspoon pure vanilla extract
3/4 cup fructose
1/8 teaspoon salt
1/2 cup cake flour
3/4 teaspoon low-salt baking powder
1/2 cup chopped pecans
Directions
Preheat the oven to 325 degrees F.
In a medium bowl, with an electric mixer, beat egg yolks, hot water, and vanilla together until very thick and pale.
Slowly beat in 1/2 cup fructose and set aside. In a small bowl, beat egg whites until foamy. Add salt, and continue beating until whites hold soft peaks.
Gradually add remaining 1/4 cup fructose to egg whites, beating until stiff but not dry. Stir 1/3 of whites into yolks, and sift flour and baking powder over egg mixture. Add pecans and remaining whites, and gently fold until blended.
Place 12 paper liners in a 12-cup muffin pan. Spoon batter evenly into cups, and bake for 20 minutes or until a toothpick inserted into a cupcake comes out clean.
Nutritional Information Per Serving: Calories: 112; Protein: 3 g; Fat: 4 g; Sodium: 27 mg; Cholesterol: 35 mg; Carbohydrates: 20 g; Glycemic Index: 30, Glycemic Load: 6; Exchanges: 1-1/2 Starch
STRIP STEAKS WITH BROILED ASPARAGUS
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/727.shtmlView online: http://diabeticgourmet.com/recipes/html/727.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Protein: 26 g; Fat: 11 g; Sodium: 58 mg; Cholesterol: 67 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g; Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
MARINATED ARTICHOKE APPETIZERS
Yield: 24 appetizers
Serving Size: 1 appetizer
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourment.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/776.shtml
Ingredients
24 marinated artichoke quarters, drained
24 cherry or grape tomatoes
8-ounce block reduced-fat white cheddar or Swiss cheese, cut into 24 cubes
Directions
Skewer one artichoke piece, tomato, and cheese cube onto a toothpick. Serve immediately or cover and refrigerate until ready to serve.
Nutritional Information Per Serving: Calories: 37; Protein: 3g; Sodium: 92mg; Cholesterol: 5mg; Fat: 2.1g; Saturated Fat: 0.6g; Carbohydrates: 1.8g; Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable
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