It's time for another Diabetic Thursday, as well as the 4th of July. Here are today's six recipes to help you through the day, including Tomato and Mint Tabbouleh and Beef Ragout. Enjoy!
MEDITERRANEAN-STYLE CHICKEN SALAD
Makes 4 servings.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=697
View recipe: http://diabeticgourmet.com/recipes/html/697.shtml
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Protein: 27 g; Fat: 12 g; Sodium: 280 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 6 g
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=695
View recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
BRATAPFEL (GERMAN BAKED APPLES
This recipe begins, “It doesn't matter if you can't pronounce this wonderful German dessert. The flavor will win you over from the first bite.”
This is from Diabetic Connect.
To view this online, click here.
Ingredients
4 medium Braeburn apples
1/2 cup chopped walnuts
2 TBS raisins
3 TBS coconut oil, melted
1 1/2 TBS honey
1 1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp ground ginger
Directions
Preheat the oven to 400 degrees F.
Grease the bottom of a 8x8 baking dish.
Cut a circle in the top of the apples about 1 1/2 inches wide. Scoop out the top circle and continue scooping down only 3/4 the way of the apple, trying to keep the 1 1/2 inch measurement the whole way.
Mix the remaining ingredients, and scoop them equally between the 4 apples.
Bake uncovered for 30-40 minutes, or until the apples are at the desired tenderness. Do not over cook or the apples will be mushy.
Cut apples in half and serve.
Nutritional Facts: Servings: 8; Calories: 148; Total Fat: 10 g; Saturated Fat: 0 g; Sodium: 1 mg; Carbohydrates: 15 g; Dietary Fiber: 2 g; Protein: 1 g
PENNE WITH GREENS AND CANNELLINI BEANS
Yield: 6 main dish servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=713
Online version: http://diabeticgourmet.com/recipes/html/713.shtml
Ingredients
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)
Directions
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: 16 g; Fat: 6 g; Sodium: 128 mg; Cholesterol: 0 mg; Saturated Fat: 1 g; Dietary Fiber: 11 g
BEEF RAGOUT
Yield: About 6 cups
Servings: 8 (3/4 cup) servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=716
Online version: http://diabeticgourmet.com/recipes/html/716.shtml
Source: The New Family Cookbook for People with Diabetes
Ingredients
1 tablespoon margarine
2 pounds round steak or other lean beef, cut in 3/4-inch cubes
2 cups chopped onion
5 cloves garlic, minced
2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley
1 tablespoon grated orange zest
1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary
2 bay leaves
1 teaspoon cinnamon
1/2 teaspoon salt
2 cups sliced fresh mushrooms
1 cup sliced green bell pepper
Directions
Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.
Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.
Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.
Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.
Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.
Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat
CHICKEN TENDERS WITH SPICY BLACK BEANS
Yield: 4 servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/738.shtml
Source: Secrets of Good-Carb Low-Carb Living
Ingredients
1 pound chicken breast tenders
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
1 cup canned black beans, undrained
1/2 cup chunky-style salsa
1/2 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese (optional)
3 tablespoons finely chopped fresh cilantro or thinly sliced scallions
Directions
Rinse the chicken and pat dry with paper towels.
Combine the cumin, garlic powder, pepper, and salt, and rub some of the mixture over both sides of the chicken tenders.
Place the olive oil in a large nonstick skillet and preheat over medium-high heat. Add the chicken tenders and cook for a couple of minutes on each side, or until nicely browned.
Reduce the heat to medium, cover, and cook for about 3 minutes more or until the chicken is cooked through. Remove the chicken from the skillet and set aside to keep warm.
Add the black beans and salsa to the skillet and cook over medium-high heat for a minute or two to heat through.
To serve, place a quarter of the chicken tenders on each of 4 serving plates and top with a quarter of the black-bean mixture.
If desired, top each serving with some of the cheese and sprinkle with some of the cilantro or scallions. Serve hot.
Nutritional Information Per Serving: Calories: 201; Protein: 29 g; Fat: 4.9 g; Sodium: 629 mg; Cholesterol: 66 mg; Saturated Fat: 0.8 g; Dietary Fiber: 3.5 g; Carbohydrates: 14 g; Exchanges: 1 Bread/Starch, 4 Low-Fat Meat
Showing posts with label Beef Ragout. Show all posts
Showing posts with label Beef Ragout. Show all posts
Thursday, July 4, 2019
Thursday, April 14, 2016
Diabetic Thursday
One of the main sources for the recipes in this blog come from Diabetic Gourmet Magazine. When I was caring for a diabetic loved one, we both found plenty of helpful articles and good recipes in this publication and their emailed newsletter. For the record, I'm not receiving any for of compensation for mentioning Diabetic Gourmet Magazine, but simply passing along what we found to be a good source of help.
And now, for today's six recipes. Enjoy!
TURKEY SCALOPPINE WITH MARSALA GLAZE
Serving size: 3-1/2 ounces of turkey, 2 to 3 slices
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26/shtml
View recipe: http://diabeticgourmet.com/recipes/html/722.shtml
Yield: 4 Servings
Ingredients
3 tablespoons all-purpose flour
1/2 teaspoon seasoned salt
1/4 teaspoon ground white pepper
1 pound boneless turkey breast, thinly sliced
1/4 cup dry white wine
1/2 cup homemade chicken broth or canned reduced-sodium chicken broth
1/4 cup sweet marsala wine
1 clove garlic, minced
2 teaspoons brown sugar
1 teaspoon cornstarch
1/2 teaspoon grated lemon zest
Directions
Mix the flour with the seasoned salt and pepper in a pie plate or plastic bag. Dredge the turkey slices and shake off the excess.
Heat a large skillet and spray well with non-stick pan spray. Cook the cutlets in a single layer over medium-high heat about 2 minutes on each side, or until light tan in color. Remove the turkey to a warm platter.
Add the white wine, chicken broth, marsala, garlic, and brown sugar to the skillet. Stir, scraping any bits form the bottom of the pan. Bring to a boil and reduce the sauce to about 1/2 cup.
In a small bowl, mix the cornstarch with 2 tablespoons water. Add to the sauce, bring to a boil, and stir in the lemon zest.
Reduce the heat. Return the turkey to the skillet. Coat with sauce to glaze, and heat thoroughly, about 5 minutes.
Nutritional Information Per Serving: Calories: 172; Protein: 31 g; Fat: 1 g; Sodium: 192 mg; Cholesterol: 82 mg; Dietary Fiber: 0 g; Sugars: 3 g ; Carbohydrates: 7 g; Exchanges: 1/2 Starch, 4 Very Lean Meat
BEEF RAGOUT
Yield: About 6 cups
Servings: 8 (3/4 cup) servings
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 tablespoon margarine
2 pounds round steak or other lean beef, cut in 3/4-inch cubes
2 cups chopped onion
5 cloves garlic, minced
2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley
1 tablespoon grated orange zest
1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary
2 bay leaves
1 teaspoon cinnamon
1/2 teaspoon salt
2 cups sliced fresh mushrooms
1 cup sliced green bell pepper
Directions
Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.
Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.
Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.
Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.
Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.
Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat
WILD RICE MUFFINS
This recipe begins, “Wild rice adds crunchy texture and a nutritional boost to these hearty muffins.”
Yield: 12 muffins (1 per serving)
Source: 1,001 Delicious Recipes for People with Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/715.shtml
Ingredients
1/2 cup uncooked wild rice
2 cups water
1 teaspoon salt, divided
1 cup fat-free milk
4 tablespoons margarine, melted
1 egg, beaten
2 egg whites
1 cup all-purpose flour
1/2 cup whole wheat flour
3 tablespoons baking powder
1 tablespoon sugar
Directions
Heat rice, water, and 1/2 teaspoon salt to boiling in small saucepan; reduce heat and simmer, covered, until rice is tender, 45 to 50 minutes. Drain, if necessary, and cool.
Mix milk, margarine, egg, egg whites, and rice. Add combined all-purpose and whole wheat flour, baking powder, sugar and remaining 1/2 teaspoon salt, mixing just until dry ingredients are moistened.
Spoon batter into 12 greased muffin cups.
Bake at 400 degrees until muffins are browned, 20 to 25 minutes.
Remove from pans and cool on wire racks.
Nutritional Information Per Serving: Calories: 136; Protein: 4.6 g; Fat: 4.5 g; Sodium: 494 mg; Cholesterol: 18 mg; Carbohydrates: 19.4 g; Exchanges: 1-1/2 Bread, 1/2 Fat
BAY AREA RICE SALAD
Yield: 6 cups (8 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View recipe: http://diabeticgourmet.com/recipes/html/728.shtml
Ingredients
2 cups chilled cooked white rice
1 cup chilled cooked wild rice
6 ounces smoked mussels or smoked bay scallops
1/2 cup diced red bell pepper
1/2 cup diced yellow or green bell pepper
1 cup diced peeled cucumber
3 tablespoons light mayonnaise
3 tablespoons light sour cream
1 tablespoon chopped fresh dill, or 1 teaspoon dried dill weed
1 tablespoon fresh lemon juice
1/4 teaspoon freshly ground pepper
Directions
Combine the rices, mussels, peppers, and cucumber in a large bowl.
In a small bowl, combine the remaining ingredients; mix well.
Toss with the rice mixture. Serve immediately or chill.
Serve at room temperature.
Nutritional Information Per Serving: Calories: 159; Protein: 7 g; Fat: 5 g; Sodium: 114 mg; Cholesterol: 27 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 22 g; Exchanges: 1 Starch, 1 Vegetable, 1 Fat
PEAR CUSTARD
Yield: 2 servings
Source: Mix 'n Match Meals in Minutes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/13.shtml
View recipe: http://diabeticgourmet.com/recipes/html/727.shtml
Ingredients
1 ripe pear, peeled, cored, and cut into 1-inch pieces (1 cup)
1/2 cup fat-free milk
Sugar substitute equivalent to 1/2 teaspoon sugar
1/2 teaspoon vanilla extract
1 egg
1 tablespoon walnut pieces
Directions
Preheat oven to 350 degrees F.
Place pear pieces in 2 ramekins or small oven-proof bowls about 3x1-3/4 inches deep. Mix fat-free milk, sugar substitute, vanilla extract, and egg together and pour on top of pears.
Sprinkle walnuts on top and bake 30 minutes or until custard is firm. Remove from oven, allow to cool a few minutes, and serve.
Nutritional Information Per Serving: Calories: 135; Protein: 6 g; Fat: 5 g; Sodium: 64 mg; Cholesterol: 108 mg; Dietary Fiber: 2 g; Sugars: 13 g; Carbohydrates: 17 g; Exchanges: 1 Carbohydrate, 1 Fat
BAKED STUFFED ONIONS WITH SPINACH FETA
Serves: 4 (1 Serving = 1/2 Stuffed Onion)
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/362.shtml
Ingredients
2 large sweet or Spanish onions (about 1-1/2 pounds total, peeled)
2 teaspoons olive oil
1 clove garlic
One 10-ounce package frozen chopped spinach, thawed and squeezed dry
1 teaspoon fresh lemon juice
1/4 teaspoon freshly ground pepper
1/4 cup bread crumbs
1/4 cup (1 ounce) crumbled feta cheese
Directions
Place the onions in a large saucepan and cover with water. Bring to a boil and cook until the onions are partially tender, about 10 to 15 minutes. Drain and cool; cut the onions in half crosswise. Scoop out the center of each onion half, leaving a 1/2-inch shell. Reserve the centers. If necessary, cut a small piece from the end of each onion shell so the shells will stand upright.
Prepare a shallow baking dish large enough to hold the onion halves in one layer with non-stick pan spray. Place the onions in the prepared dish, hollowed sides up.
Preheat the oven to 350 degrees F.
Chop the reserved centers of the onions. Saute in oil with the garlic in a medium saucepan until tender, about 5 minutes. Stir in the spinach, lemon juice, and pepper; cook until the liquid evaporates. Remove from the heat; stir in the bread crumbs and cheese.
Fill the onion shells with the spinach mixture. Cover with foil and bake about 25 minutes. Serve hot.
Nutritional Information Per Serving: Calories: 141; Protein: 5 g; Fat: 4 g; Sodium: 187 mg; Cholesterol: 6 mg ; Carbohydrates: 22 g; Exchanges: 1 Starch, 1 Vegetable, 1 Fat
And now, for today's six recipes. Enjoy!
TURKEY SCALOPPINE WITH MARSALA GLAZE
Serving size: 3-1/2 ounces of turkey, 2 to 3 slices
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26/shtml
View recipe: http://diabeticgourmet.com/recipes/html/722.shtml
Yield: 4 Servings
Ingredients
3 tablespoons all-purpose flour
1/2 teaspoon seasoned salt
1/4 teaspoon ground white pepper
1 pound boneless turkey breast, thinly sliced
1/4 cup dry white wine
1/2 cup homemade chicken broth or canned reduced-sodium chicken broth
1/4 cup sweet marsala wine
1 clove garlic, minced
2 teaspoons brown sugar
1 teaspoon cornstarch
1/2 teaspoon grated lemon zest
Directions
Mix the flour with the seasoned salt and pepper in a pie plate or plastic bag. Dredge the turkey slices and shake off the excess.
Heat a large skillet and spray well with non-stick pan spray. Cook the cutlets in a single layer over medium-high heat about 2 minutes on each side, or until light tan in color. Remove the turkey to a warm platter.
Add the white wine, chicken broth, marsala, garlic, and brown sugar to the skillet. Stir, scraping any bits form the bottom of the pan. Bring to a boil and reduce the sauce to about 1/2 cup.
In a small bowl, mix the cornstarch with 2 tablespoons water. Add to the sauce, bring to a boil, and stir in the lemon zest.
Reduce the heat. Return the turkey to the skillet. Coat with sauce to glaze, and heat thoroughly, about 5 minutes.
Nutritional Information Per Serving: Calories: 172; Protein: 31 g; Fat: 1 g; Sodium: 192 mg; Cholesterol: 82 mg; Dietary Fiber: 0 g; Sugars: 3 g ; Carbohydrates: 7 g; Exchanges: 1/2 Starch, 4 Very Lean Meat
BEEF RAGOUT
Yield: About 6 cups
Servings: 8 (3/4 cup) servings
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 tablespoon margarine
2 pounds round steak or other lean beef, cut in 3/4-inch cubes
2 cups chopped onion
5 cloves garlic, minced
2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley
1 tablespoon grated orange zest
1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary
2 bay leaves
1 teaspoon cinnamon
1/2 teaspoon salt
2 cups sliced fresh mushrooms
1 cup sliced green bell pepper
Directions
Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.
Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.
Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.
Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.
Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.
Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat
WILD RICE MUFFINS
This recipe begins, “Wild rice adds crunchy texture and a nutritional boost to these hearty muffins.”
Yield: 12 muffins (1 per serving)
Source: 1,001 Delicious Recipes for People with Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/715.shtml
Ingredients
1/2 cup uncooked wild rice
2 cups water
1 teaspoon salt, divided
1 cup fat-free milk
4 tablespoons margarine, melted
1 egg, beaten
2 egg whites
1 cup all-purpose flour
1/2 cup whole wheat flour
3 tablespoons baking powder
1 tablespoon sugar
Directions
Heat rice, water, and 1/2 teaspoon salt to boiling in small saucepan; reduce heat and simmer, covered, until rice is tender, 45 to 50 minutes. Drain, if necessary, and cool.
Mix milk, margarine, egg, egg whites, and rice. Add combined all-purpose and whole wheat flour, baking powder, sugar and remaining 1/2 teaspoon salt, mixing just until dry ingredients are moistened.
Spoon batter into 12 greased muffin cups.
Bake at 400 degrees until muffins are browned, 20 to 25 minutes.
Remove from pans and cool on wire racks.
Nutritional Information Per Serving: Calories: 136; Protein: 4.6 g; Fat: 4.5 g; Sodium: 494 mg; Cholesterol: 18 mg; Carbohydrates: 19.4 g; Exchanges: 1-1/2 Bread, 1/2 Fat
BAY AREA RICE SALAD
Yield: 6 cups (8 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View recipe: http://diabeticgourmet.com/recipes/html/728.shtml
Ingredients
2 cups chilled cooked white rice
1 cup chilled cooked wild rice
6 ounces smoked mussels or smoked bay scallops
1/2 cup diced red bell pepper
1/2 cup diced yellow or green bell pepper
1 cup diced peeled cucumber
3 tablespoons light mayonnaise
3 tablespoons light sour cream
1 tablespoon chopped fresh dill, or 1 teaspoon dried dill weed
1 tablespoon fresh lemon juice
1/4 teaspoon freshly ground pepper
Directions
Combine the rices, mussels, peppers, and cucumber in a large bowl.
In a small bowl, combine the remaining ingredients; mix well.
Toss with the rice mixture. Serve immediately or chill.
Serve at room temperature.
Nutritional Information Per Serving: Calories: 159; Protein: 7 g; Fat: 5 g; Sodium: 114 mg; Cholesterol: 27 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 22 g; Exchanges: 1 Starch, 1 Vegetable, 1 Fat
PEAR CUSTARD
Yield: 2 servings
Source: Mix 'n Match Meals in Minutes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/13.shtml
View recipe: http://diabeticgourmet.com/recipes/html/727.shtml
Ingredients
1 ripe pear, peeled, cored, and cut into 1-inch pieces (1 cup)
1/2 cup fat-free milk
Sugar substitute equivalent to 1/2 teaspoon sugar
1/2 teaspoon vanilla extract
1 egg
1 tablespoon walnut pieces
Directions
Preheat oven to 350 degrees F.
Place pear pieces in 2 ramekins or small oven-proof bowls about 3x1-3/4 inches deep. Mix fat-free milk, sugar substitute, vanilla extract, and egg together and pour on top of pears.
Sprinkle walnuts on top and bake 30 minutes or until custard is firm. Remove from oven, allow to cool a few minutes, and serve.
Nutritional Information Per Serving: Calories: 135; Protein: 6 g; Fat: 5 g; Sodium: 64 mg; Cholesterol: 108 mg; Dietary Fiber: 2 g; Sugars: 13 g; Carbohydrates: 17 g; Exchanges: 1 Carbohydrate, 1 Fat
BAKED STUFFED ONIONS WITH SPINACH FETA
Serves: 4 (1 Serving = 1/2 Stuffed Onion)
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/362.shtml
Ingredients
2 large sweet or Spanish onions (about 1-1/2 pounds total, peeled)
2 teaspoons olive oil
1 clove garlic
One 10-ounce package frozen chopped spinach, thawed and squeezed dry
1 teaspoon fresh lemon juice
1/4 teaspoon freshly ground pepper
1/4 cup bread crumbs
1/4 cup (1 ounce) crumbled feta cheese
Directions
Place the onions in a large saucepan and cover with water. Bring to a boil and cook until the onions are partially tender, about 10 to 15 minutes. Drain and cool; cut the onions in half crosswise. Scoop out the center of each onion half, leaving a 1/2-inch shell. Reserve the centers. If necessary, cut a small piece from the end of each onion shell so the shells will stand upright.
Prepare a shallow baking dish large enough to hold the onion halves in one layer with non-stick pan spray. Place the onions in the prepared dish, hollowed sides up.
Preheat the oven to 350 degrees F.
Chop the reserved centers of the onions. Saute in oil with the garlic in a medium saucepan until tender, about 5 minutes. Stir in the spinach, lemon juice, and pepper; cook until the liquid evaporates. Remove from the heat; stir in the bread crumbs and cheese.
Fill the onion shells with the spinach mixture. Cover with foil and bake about 25 minutes. Serve hot.
Nutritional Information Per Serving: Calories: 141; Protein: 5 g; Fat: 4 g; Sodium: 187 mg; Cholesterol: 6 mg ; Carbohydrates: 22 g; Exchanges: 1 Starch, 1 Vegetable, 1 Fat
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