Diabetic Thursday

It's time for another Diabetic Thursday. Today's offerings include Hawaiian Burgers and Slow-Cooker Stout and Chicken Stew. Enjoy!

PEANUT BUTTER AND JELLY CHEESECAKE

Servings: 8

View recipe: http://diabeticgourmet.com/recipes/html/47.shtml

Ingredients

2 (8-ounce) packages Philadelphia fat-free cream cheese

1/4 cup reduced fat peanut butter

1 (4-serving) package JELL-O sugar free instant vanilla pudding

2/3 cup nonfat dry milk powder

1 cup water

3/4 cup Cool Whip Lite

1 (6-ounce) Keebler graham cracker pie crust

1/2 cup grape spreadable fruit spread

2 tablespoon dry roasted peanuts

Directions

In a large bowl, stir cream cheese and peanut butter with a spoon until blended and soft.

Add dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in 1/4 cup Cool Whip Lite.

Spread mixture evenly into piecrust.

Refrigerate while preparing topping.

In a small bowl, stir fruit spread with a spoon until soft. Add remaining 1/2 cup Cool Whip Lite. Mix gently to combine.

Evenly spread topping mixture over filling mixture.

Sprinkle peanuts evenly over top.

Refrigerate at least 30 minutes.

Nutritional Information Per Serving: Calories: 289; Protein: 13 g; Fat: 9 g; Carbohydrates: 22.5 g; Exchanges: 1-1/2 Medium-Fat Meat; 1-1/2 starch; 1 Fat

BEET BORSCHT

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

Source: 1,001 Delicious Recipes for People with Diabetes

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

Ingredients

4 medium beets, peeled, cut into julienne strips

8 ounces low-fat smoked Polish sausage, sliced

1/2-1 tablespoon margarine

6 cups reduced-sodium fat-free beef broth

1 small head red cabbage, thinly sliced or shredded

2 carrots, cut into julienne strips

1 clove garlic, minced

1 bay leaf

2-3 teaspoons sugar or Splenda

2 tablespoons cider vinegar

Salt and pepper, to taste

Finely chopped dill weed or parsley, as garnish

Directions

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

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

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

Pour soup into bowls; sprinkle with dill weed.

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

GOLDEN PEANUT BUTTER COOKIES

Yield: 40 cookies

Serving size: 1 cookie

Source: The Complete Diabetes Prevention Plan

Find this recipe at: http://diabeticgourmet.com/recipes/html/787.shtml

Ingredients

1 cup whole-wheat pastry flour

3/4 cup oat flour

Sugar substitute equal to 1/4 cup sugar

3/4 teaspoon baking soda

3/4 teaspoon baking powder

2/3 cup peanut butter

1/4 cup plus 2 tablespoons margarine or butter

3/4 cup light brown sugar

1/4 cup fat-free egg substitute

2 tablespoons pure maple syrup

1 teaspoon vanilla extract

Directions

Preheat oven to 350 degrees F.

Combine the flours, sugar substitute, baking soda, and baking powder in a bowl and stir to mix well. Set aside.

Combine the peanut butter, margarine, and brown sugar in a large bowl and beat with an electric mixer to mix well. Beat in the egg substitute, maple syrup, and vanilla extract. Add the flour mixture to the peanut butter mixture and beat to mix well.

Shape level teaspoonfuls of the dough into balls and arrange 1-1/2 inches apart on ungreased baking sheets. Flatten each cookie to 1/4 -inch thickness by crisscrossing with the tines of a fork. Dip the tines of the fork lightly in sugar between each cookie if desired.

Bake for 10 to 12 minutes, until the bottoms of the cookies are golden brown. Remove the cookies and let sit for 2 minutes. Transfer the cookies to wire racks to cool completely.

Nutritional Information Per Serving: Calories: 77; Protein: 2 g; Fat: 4 g; Sodium: 82 mg; Cholesterol: 0 mg; Saturated Fat: 0.7 g; Dietary Fiber: 0.9 g; Carbohydrates: 9 g; Exchanges: 1/2 Carbohydrate, 1 Fat

TACO SALAD WITH CUMIN DRESSING

Servings: 8

View recipe: http://diabeticgourmet.com/recipes/html/41.shtml

Ingredients

8 tortillas

1 teaspoon powdered mustard

2 tablespoons Parmesan cheese, grated

1 teaspoon ground cumin

8 cups romaine lettuce

1/2 cup water

1/2 teaspoon salt

4 tablespoons vegetable oil

4 tablespoons red wine vinegar

4 cups cooked turkey, chopped

1/4 teaspoon black pepper

1 teaspoon cumin seeds

1/4 teaspoon garlic powder

6 large ripe tomatoes, chopped

4 teaspoons lemon juice

2 cups cheddar cheese, grated

Directions

Toast the tortillas on a baking sheet in a 400F oven for about 10 minutes.

While hot, sprinkle on the Parmesan cheese.

Cool and break into bite-size pieces.

Chop the lettuce and arrange it in the bottom of a salad bowl.

Make the cumin dressing by combining the salt, vinegar, pepper, garlic powder, lemon juice, mustard, cumin, water and oil in a bowl or jar.

Heat the turkey in a skillet with the cumin seeds.

Sprinkle chunks of turkey over the lettuce.

Add the tomato pieces and cheese.

Pour on the cumin dressing and top with tortilla chips.

Nutritional Information Per Serving: Calories: 205; Protein: 17 g; Fat: 11 g; Carbohydrates: 10 g; Exchanges: 1 Fat; 1/2 Bread/Starch; 1/2 Vegetable; 2 Lean Meat

HAWAIIAN BURGERS

Servings: 4

To view this online, click here.

Ingredients

1 pound extra-lean ground beef

4 slices fresh pineapple, or canned, unsweetened, water packed variety

1 clove garlic, minced

2 scallions, minced

1 teaspoon fresh ginger, minced

1 teaspoon Worcestershire sauce

1 tablespoon low-sodium soy sauce

4 slices - 1 ounce each french bread

Directions

Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.

Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.

While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestshire sauce.

Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pienapple).

Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.

Nutritional Information Per Serving: Calories: 282; Protein: 20 g; Fat: 13 g; Sodium: 401 mg; Carbohydrates: 23 g

SLOW-COOKER STOUT AND CHICKEN STEW

This recipe begins, “Chicken thighs can take plenty of cooking without getting tough or drying out, which makes them perfect for the slow cooker. Here we braise them in Guinness stout along with hearty vegetables, with just the right amount of bacon for added savoriness.”

Time: 240 minutes (45 minutes prep)

To view this online, click here.

Ingredients

6 tablespoons plus 1/2 cup all-purpose flour, divided

1 teaspoon salt, divided, plus more to taste

1/2 teaspoon freshly ground pepper, plus more to taste

2 1/2 pounds boneless, skinless chicken thighs, trimmed

4 teaspoons extra-virgin olive oil, divided

3 pieces bacon, chopped

1 2/3 cups Guinness beer or other stout (14-ounce can)

1 pound whole baby carrots or large carrots cut into 1-inch pieces

1 8-ounce package cremini or button mushrooms, halved if large

2 cups chopped onion

4 cloves garlic, minced

1 1/2 teaspoons dried thyme

1 cup reduced-sodium chicken broth

2 cups frozen baby peas, thawed

Directions

Combine 6 tablespoons flour with 1/2 teaspoon each salt and pepper in a shallow bowl. Dredge chicken thighs in the mixture to coat completely; transfer to a plate.

Heat 2 teaspoons oil in a large skillet over medium-high heat. Add half the chicken and cook until well browned, 2 to 4 minutes per side; transfer to a 5- to 6-quart slow cooker. Reduce heat to medium and repeat with the remaining 2 teaspoons oil and chicken thighs. Arrange the chicken in an even layer in the slow cooker.

Add bacon to the pan and cook, stirring often, for 2 minutes. Sprinkle the remaining 1/2 cup flour over the bacon and cook, stirring constantly, for 2 minutes more. Add stout and use a wooden spoon to scrape up any browned bits from the bottom of the pan. Pour the mixture over the chicken. Add carrots, mushrooms, onion, garlic and thyme, spreading in an even layer over the chicken. Pour broth over the top.

Cover and cook until the chicken is falling-apart tender, 4 hours on High or 7 to 8 hours on Low.

Stir in peas, cover and cook until the peas are heated through, 5 to 10 minutes more. Season with the remaining 1/2 teaspoon salt and pepper.

Nutritional Facts: Servings: 8; Serving Size: about 1 1/3 cups; Calories: 366; Carbohydrates: 28 g; Fat: 13 g; Saturated Fat: 3 g; Protein: 30 g; Cholesterol: 88 mg; Dietary Fiber: 4 g; Potassium: 650 mg; Sodium: 566 mg; Yield: 8 servings; about 1 1/3 cups each; Exchanges: 1 starch, 2 vegetable, 3 lean meat, 1 fat

Diabetic Thursday

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

LEMON OATMEAL COOKIES

Servings: 36

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

Ingredients

2/3 cup vegetable oil

2/3 cup brown sugar

1/2 cup egg whites

2 tablespoons lemon juice

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

1 teaspoon lemon flavoring

1 cup all-purpose flour

1 cup rolled oats

1/2 teaspoon baking powder

1/2 teaspoon baking soda

1-1/2 cup crispy rice cereal

Directions

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

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

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

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

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

Remove cookies to a wire rack and cool.

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

MINT-GREEN TEA COOLERS

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

Ingredients

2 bags green tea

4 thin slices fresh ginger (about 1 inch)

7 or 8 large fresh mint leaves, roughly torn

2 cups boiling water

2 cups crushed ice

Directions

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

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

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

Yield: 2 servings.

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

BROWN RICE, ASPARAGUS, AND TOMATO SALAD

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

Ingredients

1 cup instant brown rice

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

2 medium tomatoes

2 1/2 teaspoons lemon juice

2 teaspoons olive oil

1/8 teaspoon salt

1/8 teaspoon black pepper

1/4 cup minced fresh chives or green onions

2 teaspoons minced fresh dill

Directions

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

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

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

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

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

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

ALMOND BISCOTTI

Servings: 32

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

Ingredients

1/4 cup finely chopped almonds

1/2 cup sugar

2 tablespoons margarine

4 egg whites, lightly beaten

2 teaspoons almond extract

2 cups all-purpose flour

2 teaspoons baking powder

1/4 teaspoon salt

Directions

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

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

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

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

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

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

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

BEET BORSCHT

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

Source: 1,001 Delicious Recipes for People with Diabetes

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

Ingredients

4 medium beets, peeled, cut into julienne strips

8 ounces low-fat smoked Polish sausage, sliced

1/2-1 tablespoon margarine

6 cups reduced-sodium fat-free beef broth

1 small head red cabbage, thinly sliced or shredded

2 carrots, cut into julienne strips

1 clove garlic, minced

1 bay leaf

2-3 teaspoons sugar or Splenda

2 tablespoons cider vinegar

Salt and pepper, to taste

Finely chopped dill weed or parsley, as garnish

Directions

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

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

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

Pour soup into bowls; sprinkle with dill weed.

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

MARINATED GREEN BEANS

Yield: 1 serving (1/2 cup)

Source: The Diabetes Snack Munch Nibble Nosh Book

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

Ingredients

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

2 tablespoons chopped chives or thinly sliced green onion tops

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

1 tablespoon catsup

1 tablespoon balsamic vinegar

2 teaspoons olive oil

1 teaspoon Dijon-style mustard

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

2-3 drops hot pepper sauce

Directions

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

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

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

Diabetic Thursday

Thursday – time for more diabetic recipes. Again, for those who might still be wondering, yes, you can fix diabetic meals that taste good. Here are a few recipes that prove this. Enjoy!

NOTE: Since Thursday November 27 is Thanksgiving, Diabetic Thursday on the 27th will be posted on Wednesday, so that I'll be posting two blogs Wednesday, the 26th - the usual Anytime Foods and that week's Diabetic Thursday. Not to worry, I'll remind you again next week.

ZUCCHINI-ONION FRITTATA

You can view this online at http://diabeticgourmet.com/recipes/html/772.shtml. Serves 4.

Ingredients

2 cups fat-free egg substitute

1/4 cup grated Parmesan cheese

1 tablespoon extra virgin olive oil

2 medium zucchini squashes, thinly sliced

1 medium yellow onion, thinly sliced

1 teaspoon crushed garlic

1/4 teaspoon salt

1/4 teaspoon ground black pepper

DirectionsPreheat the oven to 350 degrees F. In a medium bowl, whisk together the eggs and Parmesan cheese and set aside.

Coat the bottom and sides of a large, nonstick, oven-proof skillet with cooking spray and add the olive oil. Add the zucchini, onions, garlic, salt, and pepper and saute over medium-high heat for several minutes, until tender. Spread the mixture evenly over the bottom of the skillet.

Pour the egg mixture over the vegetables. Cook without stirring for 3 minutes, until the bottom of the frittata is just set.

Place the frittata in the oven and bake uncovered for 12 to 15 minutes or until the eggs are set but not dry. Loosen the edges of the frittata and invert it onto a plate. Cut the frittata into 4 wedges and serve hot.

Nutritional Information Per Serving: Calories: 139; Protein: 7 g; Fat: 5.4 g; Sodium: 514 mg; Cholesterol: 5 mg; Saturated Fat: 1.7 g; Dietary Fiber: 1.4 g; Carbohydrates: 7 g; Exchanges: 2 Very Lean Meat, 1 Vegetable, 1 Fat

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

PARMESAN-HERB SPAGHETTI SQUASH

Yield: 4 servings

Source: 1,001 Delicious Recipes for People with Diabetes

Book Info: http://diabeticgourment.com/book_archive/details/22.shtml

View Online: http://diabeticgourmet.com/recipes/html/291.shtml

This delicate flavor of the squash is complemented by the combination of herbs and Parmesan Cheese.

Ingredients

1 spaghetti squash (2.5 - 3 lbs), cut lengthwise into halves, seeded

2 tablespoons sliced green onions and tops

1 teaspoon minced garlic

1-2 tablespoons margarine

1/4 cup reduced-sodium vegetable broth

1 teaspoon Italian seasoning

1/3 cup grated fat-free Parmesan cheese

Salt and pepper, to taste

Directions

Place squash, cut sides down, in baking pan; add 1/2 inch hot water. Bake, covered, at 400 degrees until squash is fork tender, 30 to 40 minutes. Remove squash from pan and turn cut sides up. Fluff strands of squash with tines of fork.

Saute green onions and garlic in margarine in small saucepan until tender, 3 to 4 minutes. Stir in broth and Italian seasoning; heat to boiling. Spoon half the mixture into each squash half and toss; sprinkle with Parmesan cheese and toss. Season to taste with salt and pepper.

Nutritional Information Per Serving: Calories: 99; Protein: 5.1 g; Sodium: 102 mg; Cholesterol: 0 mg; Fat: 3.6 g; Carbohydrates: 14.3 g; Exchanges: 2 Vegetable, 1/2 Meat, 1/2 Fat

MARINIATED GREEN BEANS

Yield: 1 serving (1/2 cup)

View online: http://diabeticgourmet.com/recipes/html/791.shtml

Source: The Diabetes Snack, Munch, Nibble, Nosh Book

Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml

Ingredients

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

2 tablespoons chopped chives or thinly sliced green onion tops

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

1 tablespoon catsup

1 tablespoon balsamic vinegar

2 teaspoons olive oil

1 teaspoon Dijon-style mustard

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

2-3 drops hot pepper sauce

Directions

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

Meanwhile, in a large bowl, combine the chives, broth, catsup, vinegar, oil, mustard, salt (if desired), and hot pepper sauce. Stir to mix well. Add the cooked beans, and stir to coat the beans with marinade.

Cover and refrigerate for 2 to 3 hours. Stir before serving. Leftover beans will keep in the refrigerator for 4 to 5 days.

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

BEET BORSCHT

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

View online: http://diabeticgourmet.com/recipes/html/781.shtml

Source: 1,001 Delicious Recipes for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml

Ingredients

4 medium beets, peeled, cut into julienne strips

8 ounces low-fat smoked Polish sausage, sliced

1/2-1 tablespoon margarine

6 cups reduced-sodium fat-free beef broth

1 small head red cabbage, thinly sliced or shredded

2 carrots, cut into julienne strips

1 clove garlic, minced

1 bay leaf

2-3 teaspoons sugar or Splenda

2 tablespoons cider vinegar

Salt and pepper, to taste

Finely chopped dill weed or parsley, as garnish

Directions

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

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

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

Pour soup into bowls; sprinkle with dill weed.

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

SIMPLE VEGGIE SKEWERS

Yield: 12 appetizers

View online: http://diabeticgourmet.com/recipes/html/779.shtml

Source: The Complete Diabetes Prevention Plan

Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml

Ingredients

1 medium-small zucchini squash

12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)

12 small whole fresh mushrooms

12 pitted jumbo black olives

12 cherry or grape tomatoes

12 wooden skewers (6-inches each)

1/2 cup light ranch salad dressing (optional)

Directions

Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.

Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.

Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.

Nutritional Information Per Serving: Calories: 58; Protein: 5 g; Fat: 2.8 g; Sodium: 138 mg; Cholesterol: 7 mg; Dietary Fiber: 1 g; Carbohydrates: 2 g; Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat