It's Thursday, which means six diabetic recipes. Enjoy!
BLUEBERRY MELON FREEZE
Yield: 8 servings; Serving Size: 3/4 cup freeze, 1/4 cup; Source: Splenda; View Online: http://diabeticgourmet.com/recipes/html/1234.shtml
Ingredients
2 cups honeydew melon chunks
4 teaspoons fresh mint leaves + additional for garnish
32 ounces fat-free plain Greek-style yogurt
6 tablespoons Splenda No Calorie Sweetener, Granulated
2 cups blueberries
Directions
Place melon, mint, 2 cups yogurt, and 2 tablespoons Splenda Granulated Sweetener into blender and puree until smooth. Transfer puree to plastic container. Repeat with blueberries, remaining 2 cups yogurt, and remaining 4 tablespoons Splenda Granulated Sweetener. Transfer to a different plastic container.
Cover both containers of puree with lids and freeze for 2 hours, stirring each every 30 minutes to break up ice crystals.
Remove from freezer a few minutes before serving. Spoon mounds of each frozen puree into glass dessert cups or wine glasses and garnish with mint leaves. (If purees are too firm to serve, microwave about 10 seconds on medium power to soften slightly.)
Nutritional Information Per Serving: Calories: 100; Protein: 10 g; Sodium: 50 mg; Cholesterol: 0 mg ; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 24 g; Carbohydrates: 15 g
INDIVIDUAL MINIATURE CHEESECAKES
Makes: 10 Servings
Source: The Best Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/25.shtml
View Online: http://diabeticgourmet.com/recipes/html/517.shtml
Ingredients
1 cup 5% ricotta cheese
1 cup low-fat cottage cheese
1/3 cup granulated sugar
1 medium egg
1/4 cup light sour cream
1/2 teaspoon cornstarch
1/8 vanilla extract
Fruit Puree (optional)
Directions
Preheat the oven to 350 degrees F.
Line 10 muffin cups with muffin paper cups.
In a food processor, combine ricotta cheese, cottage cheese and sugar; puree until smooth. Beat in egg. Blend in sour cream, cornstarch and vanilla until well mixed. Divide batter among muffin cups.
Set muffin tin in larger pan; pour in enough hot water to come half way up sides. Bake 30 to 35 minutes or until tester inserted in center comes out clean. Remove from water bath; cool on wire rack. Chill.
Serve with fruit puree, if desired.
Nutritional Information Per Serving: Calories: 127; Protein: 6 g; Fat: 8 g; Sodium: 268 mg; Cholesterol: 42 mg; Carbohydrates: 9 g: Exchanges: 2/3 Other Carbohydrate, 1 Lean Meat, 1 Fat
GILLED CHICKEN WITH ARUGLA AND LEMON VINAIGRETTE
Yield: Makes 4 servings.
View recipe: http://diabeticgourmet.com/recipes/html/913.shtml
Ingredients
4 packed cups baby arugula leaves
2 packed cups baby spinach leaves
6 Tbsp. fresh lemon juice
1/2 tsp. salt
1/4 tsp. ground black pepper
1 Tbsp. extra-virgin olive oil
1 lb. skinless and boneless chicken breast, cut into 4 pieces
Cooking spray, preferably olive oil
Directions
Heat grill to medium-high heat. If using a ridged grill pan indoors, set over high heat until very hot.
In large mixing bowl, combine arugula and spinach. Cover and refrigerate.
In small bowl, whisk lemon juice and salt until salt dissolves. Add ground pepper and whisk in oil until combined. Set dressing aside.
One at a time, place each piece of chicken breast between two pieces of wax paper. Using the flat side of a meat mallet (or bottom of a small, heavy skillet), pound chicken until evenly 1/8-inch thick.
If chicken pieces are thick, turning over several times may be necessary. Coat chicken lightly on both sides with cooking spray. If desired, season lightly with salt and pepper.
Grill chicken until white in center, turning it once, about 3 minutes each side.
While chicken grills, pour dressing over greens. Using tongs, turn until well coated. To serve, place one piece chicken on each of 4 dinner plates. Mound 1/4 of salad on top of each.
Nutritional Information Per Serving: Calories: 170; Protein: 27 g; Fat: 5 g; Sodium: 390 mg; Saturated Fat: 1 g; Carbohydrates: 4 g
PUMPKIN CHEESECAKE
Yield: 12 to 14 slices
Source: "1,001 Delicious Desserts for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/21.shtml
Ingredients
3/4 cup ground reduced-fat graham crackers
3/4 cup ground gingersnap cookies
8-1/4 teaspoons Equal for Recipes or 27 packets Equal sweetener, divided
4-5 tablespoons margarine, melted
2 packages (8 ounces each) fat-free cream cheese
1 cup canned pumpkin
2 eggs
2 egg whites
2 teaspoons ground cinnamon
1 teaspoon ground cloves
1 teaspoon ground ginger
2 tablespoons cornstarch
1 cup light whipped topping
Chopped toasted pecans, as garnish
Directions
Mix graham cracker and gingersnap crumbs, 1 teaspoon Equal for Recipes, and melted margarine in bottom of 9-inch springform pan; reserve 2 tablespoons crumb mixture. Pat remaining mixture evenly on bottom and 1/2 inch up side of pan. Bake at 350 degrees F. until lightly browned, about 8 minutes. Cool on wire rack.
Beat cream cheese until smooth in large bowl; beat in pumpkin, eggs, and egg whites. Mix in remaining 7-1/4 teaspoons Equal for Recipes, spices, and cornstarch. Pour mixture into springform pan.
Bake at 300 degrees F. just until set in the center, 45 to 60 minutes; sprinkle with reserved crumbs and return to oven. Turn oven off and let cheesecake cool in oven with door ajar for 3 hours. Refrigerate 8 hours or overnight.
Nutritional Information Per Serving (1/12 of recipe): Calories: 213, Fat: 9.8 g, Saturated Fat: 4.3 g, Cholesterol: 47.2 g, Sodium: 444 mg, Protein: 12.1 g, Carbohydrate: 18.2 g; Diabetic Exchanges: 1 Bread/Starch, 1 Meat, 2 Fat
PEACHY KABOBS
Serves 8
View online: http://diabeticgourmet.com/recipes/html/815.shtml
Ingredients
1/4 pound ham, cooked, cut into 3/4-inch cubes
1 banana, cut into 1/2-inch slices
1 8 1/4-oz can pineapple chunks, drained (reserve juice)
1/4 cup peach preserves
1 tablespoon pineapple juice
Directions
Drain pineapple chunks, reserving juice.
Thread skewers evenly with ham, banana and pineapple.
In small bowl, stir together peach preserves and 1 tablespoon of reserved pineapple juice. Brush sauce over kabobs.
Nutritional Information Per Serving: Calories: 70; Protein: 3 g; Sodium: 190 mg; Cholesterol: 5 mg; Saturated Fat: 0 g; Carbohydrates: 15 g
LEMONY SUGAR SNAP AND CHICKEN STIR-FRY
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/824.shtml
Source: The Eating Well Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/87.shtml
Ingredients
1 pound boneless, skinless chicken breasts, trimmed of fat
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
1/3 cup all-purpose flour
3 teaspoons extra-virgin olive oil, divided
12 ounces sugar snap peas or snow peas (4 cups), trimmed of stem ends and strings
1 (14 ounce) can reduced-sodium chicken broth
3 cloves garlic, minced
1/4 cup finely chopped fresh parsley
1 tablespoon freshly grated lemon zest
1 tablespoon lemon juice
Directions
Cut chicken into 1-by-2-inch strips; season with salt and pepper. Place flour in a shallow pan and dredge the chicken strips in it, shaking off excess. (Discard any leftover flour.)
Heat 1 teaspoon oil in a large nonstick skillet over high heat. Add peas and stir-fry until bright green, 2 to 3 minutes. Transfer to a large bowl.
Add the remaining 2 teaspoons oil to the pan and heat on high until very hot. Add chicken and cook, stirring, until lightly browned and opaque in the center, about 4 minutes. Transfer the chicken to a bowl with the peas.
Add broth and garlic to the pan; cook until reduced to 1 cup, 5 to 7 minutes. Reduce heat to medium and return the chicken and peas to the pan. Cook until heated through. Add parsley, lemon zest and lemon juice. Serve immediately.
Nutritional Information Per Serving: Calories: 263; Protein: 31 g; Fat: 6 g; Sodium: 290 mg; Cholesterol: 68 mg; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 1/2 Other Vegetable, 1 Vegetable, 4 Very Lean Meat
Showing posts with label Blueberry Melon Freeze. Show all posts
Showing posts with label Blueberry Melon Freeze. Show all posts
Thursday, June 9, 2016
Thursday, December 18, 2014
Diabetic Thursday
More diabetic recipes that help bust the myth that if it's diabetic, it must be boring. These recipes are any but boring. Enjoy!
NOTE: Since next Thursday is Christmas, I'll add next week's Diabetic Thursday on Wednesday, for two blog postings and nothing on Thursday (just like I did Thanksgiving week). However, I'll probably post the following week's diabetic recipes on Thursday (New Year's Day). In the meantime, enjoy whichever holiday(s) you celebrate, and may you have a truly peaceful, joyful, magical holiday season!
BLUEBERRY MELON FREEZE
This recipe can be found online at http://diabeticgourmet.com/recipes/html/1234.shtml
Yield: 8 servings Serving Size: 3/4 cup freeze, 1/4 cup
Ingredients
2 cups honeydew melon chunks
4 teaspoons fresh mint leaves + additional for garnish
32 ounces fat-free plain Greek-style yogurt
6 tablespoons Splenda No Calorie Sweetener, Granulated
2 cups blueberries
Directions
Place melon, mint, 2 cups yogurt, and 2 tablespoons Splenda Granulated Sweetener into blender and puree until smooth. Transfer puree to plastic container. Repeat with blueberries, remaining 2 cups yogurt, and remaining 4 tablespoons Splenda Granulated Sweetener. Transfer to a different plastic container.
Cover both containers of puree with lids and freeze for 2 hours, stirring each every 30 minutes to break up ice crystals.
Remove from freezer a few minutes before serving. Spoon mounds of each frozen puree into glass dessert cups or wine glasses and garnish with mint leaves. (If purees are too firm to serve, microwave about 10 seconds on medium power to soften slightly.)
Nutritional Information Per Serving: Calories: 100; Protein: 10 g; Sodium: 50 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 24 g; Carbohydrates: 15 g
TACO SALAD WITH CUMIN DRESSING
Servings: 8
This can be viewed at 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 turkey, chopped and cooked
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
ALMOND CHEESECAKE BARS
”Light and creamy cheesecake bars topped with toasted almonds.”
Serves: 20; Serving Size: 1 bar
View Online with Photo: http://diabeticgourmet.com/recipes/html/1229.shtml
Ingredients
Crust:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 1/4 cups graham cracker or vanilla wafer crumbs
1/3 cup light butter, melted
1/4 cup toasted sliced almonds, finely ground
Filling:
12 ounces reduced fat cream cheese
1/2 cup Splenda No Calorie Sweetener, Granulated
2 large eggs
1/4 cup reduced fat sour cream
2-1/2 teaspoons vanilla extract
1 teaspoon almond extract
1/4 cup toasted, sliced almonds
Directions
Preheat oven to 350 degrees F.
Spray an 8x8 pan with non-stick cooking spray.
Mix crust ingredients together in a mixing bowl. Mix well. Press into prepared pan. Bake 10-12 minutes or until firm.
Mix cream cheese and Splenda Granulated Sweetener together until smooth. Add eggs, one at a time, scraping the sides of the bowl, and mixing well after each addition. Add sour cream and extracts; mix well. Pour over prepared crust.
Bake in preheated oven for 40 to 47 minutes, or until firm. Top with toasted almonds.
Nutritional Information Per Serving: Calories: 120; Protein: 4 g; Fat: 8 g; Sodium: 105 mg; Cholesterol: 35 mg; Saturated Fat: 3.5 g; Dietary Fiber: 0 g; Sugars: 4 g; Carbohydrates: 8 g; Sugars: 5 g; Carbohydrates: 11 g
CRANBERRY WALNUT MUFFINS
The recipe starts off, “These muffins are perfectly tart, sweet, and delicious - especially right out of the oven.”
Yield: 8 Servings; Serving Size: 1 muffin
View Online: http://diabeticgourmet.com/recipes/html/1170.shtml
Ingredients
1-1/4 cups Splenda No Calorie Sweetener, Granulated
1-1/2 cups all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon cinnamon
2/3 cup buttermilk
1/4 cup butter, melted
2 large eggs
1 teaspoon grated orange zest
1/4 cup chopped walnuts
2/3 cup chopped fresh or frozen cranberries
Directions
Preheat oven to 375 degrees F. Spray 8 cups of a 12-cup muffin pan with butter-flavored cooking spray. Set aside.
Mix Splenda Granulated Sweetener, flour, baking powder, baking soda, and cinnamon together in a medium-sized mixing bowl. Set aside.
Mix buttermilk, melted butter, eggs and orange zest together in a small mixing bowl. Add to flour mixture. Mix gently to combine. Add walnuts and cranberries and stir until just blended.
Spoon batter into eight muffin cups. Bake in preheated 375 degrees F oven 20-25 minutes or until a toothpick inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 210; Calories from Fat: 90; Protein: 5 g; Fat: 10 g; Sodium: 320 mg; Cholesterol: 70 mg; Saturated Fat: 4.5 g; Dietary Fiber: 1 g; Sugars: 5 g; Carbohydrates: 24 g
CHEESE LASAGNA
Servings: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/3.shtml
Ingredients
6 ounces whole wheat lasagna noodles
1/2 cup tomato sauce
1 cup onion, bell pepper and mushrooms (mix of all three)
1-1/2 cups low-fat cottage cheese
2 eggs
2 tablespoons Parmesan cheese
3 ounces grated mozzarella cheese
Directions
Cook lasagna noodles in boiling water until tender. Drain and set aside.
Combine tomato sauce and chopped onions, peppers and mushrooms.
Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.
Preheat oven to 350F.
In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with remaining parmesan cheese.
Bake for 25 minutes, then serve hot.
Nutritional Information Per Serving: Calories: 500; Protein: 36 g; Fat: 10 g; Carbohydrates: 52 g; Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable
SPINACH VEGETABLE KUGEL
The recipe starts off, “The vegetables for this colorful, vitamin-packed kugel can be prepared quickly in the food processor. Double the recipe for a large crowd. It's a winner! Use frozen spinach instead of fresh if you prefer.” Servings: 6
Find this recipe online at: http://diabeticgourmet.com/recipes/html/2.shtml
Ingredients
10 oz. package (300g) fresh spinach
2 onions, chopped
1 stalk celery, chopped
1 red pepper, chopped
3 carrots, grated
1 cup mushrooms, chopped
1 tablespoon olive oil
2 eggs plus 2 whites (or 3 eggs)
3/4 teaspoon salt
1/4 teaspoon each pepper and garlic powder
1/2 teaspoon dried basil
1/4 cup matzo meal
Directions
Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on HIGH for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.
Heat oil in a non-stick skillet on medium heat. Saute onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on HIGH).
Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.
Nutritional Information Per Serving: Calories: 81; Protein: 4 g; Fat: 2.7 g; Carbohydrates: 11 g; Exchanges: 1/3 Bread/Starch; 1/2 Vegetable
NOTE: Since next Thursday is Christmas, I'll add next week's Diabetic Thursday on Wednesday, for two blog postings and nothing on Thursday (just like I did Thanksgiving week). However, I'll probably post the following week's diabetic recipes on Thursday (New Year's Day). In the meantime, enjoy whichever holiday(s) you celebrate, and may you have a truly peaceful, joyful, magical holiday season!
BLUEBERRY MELON FREEZE
This recipe can be found online at http://diabeticgourmet.com/recipes/html/1234.shtml
Yield: 8 servings Serving Size: 3/4 cup freeze, 1/4 cup
Ingredients
2 cups honeydew melon chunks
4 teaspoons fresh mint leaves + additional for garnish
32 ounces fat-free plain Greek-style yogurt
6 tablespoons Splenda No Calorie Sweetener, Granulated
2 cups blueberries
Directions
Place melon, mint, 2 cups yogurt, and 2 tablespoons Splenda Granulated Sweetener into blender and puree until smooth. Transfer puree to plastic container. Repeat with blueberries, remaining 2 cups yogurt, and remaining 4 tablespoons Splenda Granulated Sweetener. Transfer to a different plastic container.
Cover both containers of puree with lids and freeze for 2 hours, stirring each every 30 minutes to break up ice crystals.
Remove from freezer a few minutes before serving. Spoon mounds of each frozen puree into glass dessert cups or wine glasses and garnish with mint leaves. (If purees are too firm to serve, microwave about 10 seconds on medium power to soften slightly.)
Nutritional Information Per Serving: Calories: 100; Protein: 10 g; Sodium: 50 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 24 g; Carbohydrates: 15 g
TACO SALAD WITH CUMIN DRESSING
Servings: 8
This can be viewed at 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 turkey, chopped and cooked
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
ALMOND CHEESECAKE BARS
”Light and creamy cheesecake bars topped with toasted almonds.”
Serves: 20; Serving Size: 1 bar
View Online with Photo: http://diabeticgourmet.com/recipes/html/1229.shtml
Ingredients
Crust:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 1/4 cups graham cracker or vanilla wafer crumbs
1/3 cup light butter, melted
1/4 cup toasted sliced almonds, finely ground
Filling:
12 ounces reduced fat cream cheese
1/2 cup Splenda No Calorie Sweetener, Granulated
2 large eggs
1/4 cup reduced fat sour cream
2-1/2 teaspoons vanilla extract
1 teaspoon almond extract
1/4 cup toasted, sliced almonds
Directions
Preheat oven to 350 degrees F.
Spray an 8x8 pan with non-stick cooking spray.
Mix crust ingredients together in a mixing bowl. Mix well. Press into prepared pan. Bake 10-12 minutes or until firm.
Mix cream cheese and Splenda Granulated Sweetener together until smooth. Add eggs, one at a time, scraping the sides of the bowl, and mixing well after each addition. Add sour cream and extracts; mix well. Pour over prepared crust.
Bake in preheated oven for 40 to 47 minutes, or until firm. Top with toasted almonds.
Nutritional Information Per Serving: Calories: 120; Protein: 4 g; Fat: 8 g; Sodium: 105 mg; Cholesterol: 35 mg; Saturated Fat: 3.5 g; Dietary Fiber: 0 g; Sugars: 4 g; Carbohydrates: 8 g; Sugars: 5 g; Carbohydrates: 11 g
CRANBERRY WALNUT MUFFINS
The recipe starts off, “These muffins are perfectly tart, sweet, and delicious - especially right out of the oven.”
Yield: 8 Servings; Serving Size: 1 muffin
View Online: http://diabeticgourmet.com/recipes/html/1170.shtml
Ingredients
1-1/4 cups Splenda No Calorie Sweetener, Granulated
1-1/2 cups all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon cinnamon
2/3 cup buttermilk
1/4 cup butter, melted
2 large eggs
1 teaspoon grated orange zest
1/4 cup chopped walnuts
2/3 cup chopped fresh or frozen cranberries
Directions
Preheat oven to 375 degrees F. Spray 8 cups of a 12-cup muffin pan with butter-flavored cooking spray. Set aside.
Mix Splenda Granulated Sweetener, flour, baking powder, baking soda, and cinnamon together in a medium-sized mixing bowl. Set aside.
Mix buttermilk, melted butter, eggs and orange zest together in a small mixing bowl. Add to flour mixture. Mix gently to combine. Add walnuts and cranberries and stir until just blended.
Spoon batter into eight muffin cups. Bake in preheated 375 degrees F oven 20-25 minutes or until a toothpick inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 210; Calories from Fat: 90; Protein: 5 g; Fat: 10 g; Sodium: 320 mg; Cholesterol: 70 mg; Saturated Fat: 4.5 g; Dietary Fiber: 1 g; Sugars: 5 g; Carbohydrates: 24 g
CHEESE LASAGNA
Servings: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/3.shtml
Ingredients
6 ounces whole wheat lasagna noodles
1/2 cup tomato sauce
1 cup onion, bell pepper and mushrooms (mix of all three)
1-1/2 cups low-fat cottage cheese
2 eggs
2 tablespoons Parmesan cheese
3 ounces grated mozzarella cheese
Directions
Cook lasagna noodles in boiling water until tender. Drain and set aside.
Combine tomato sauce and chopped onions, peppers and mushrooms.
Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.
Preheat oven to 350F.
In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with remaining parmesan cheese.
Bake for 25 minutes, then serve hot.
Nutritional Information Per Serving: Calories: 500; Protein: 36 g; Fat: 10 g; Carbohydrates: 52 g; Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable
SPINACH VEGETABLE KUGEL
The recipe starts off, “The vegetables for this colorful, vitamin-packed kugel can be prepared quickly in the food processor. Double the recipe for a large crowd. It's a winner! Use frozen spinach instead of fresh if you prefer.” Servings: 6
Find this recipe online at: http://diabeticgourmet.com/recipes/html/2.shtml
Ingredients
10 oz. package (300g) fresh spinach
2 onions, chopped
1 stalk celery, chopped
1 red pepper, chopped
3 carrots, grated
1 cup mushrooms, chopped
1 tablespoon olive oil
2 eggs plus 2 whites (or 3 eggs)
3/4 teaspoon salt
1/4 teaspoon each pepper and garlic powder
1/2 teaspoon dried basil
1/4 cup matzo meal
Directions
Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on HIGH for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.
Heat oil in a non-stick skillet on medium heat. Saute onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on HIGH).
Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.
Nutritional Information Per Serving: Calories: 81; Protein: 4 g; Fat: 2.7 g; Carbohydrates: 11 g; Exchanges: 1/3 Bread/Starch; 1/2 Vegetable
Thursday, July 24, 2014
Diabetic Delights
Here's another Thursday batch of diabetic delights. Enjoy!
STRAWBERRY SMOOTHIES
Found online at http://diabeticgourmet.com/recipes/html/1109.shtml
A thick, refreshing drink made easily and quickly in a blender. It has 5 grams of protein, 16 grams of carbs and only 80 calories per serving. Yield: 4 servings
Ingredients
1 cup nonfat plain yogurt
1/4 cup fat-free milk
6 tablespoons Equal Spoonful or Granulated
3 cups frozen unsweetened whole strawberries
1 cup ice cubes
* May substitute 9 packets Equal sweetener
Directions
Combine yogurt, milk and Equal in blender or food processor; cover. With blender running, add berries, a few at a time, through opening in lid. Process until smooth. Add ice cubes, one at a time, through opening in lid, blending until slushy. Pour into glasses. Serve immediately.
Nutritional Information (Per Serving): Calories: 80; Protein: 5 g; Sodium: 60 mg; Cholesterol: 2 mg; Carbohydrates: 16 g; Exchanges: 1/2 milk, 1/2 fruit
MELON BANANA SORBET
The recipe starts off, “Here's a frozen treat to keep on hand for hot days.”
Yield: 8 servings; Serving Size: 2/3 cup; Source: Splenda; View Online: http://diabeticgourmet.com/recipes/html/1232.shtml
Ingredients
1 small cantaloupe, peeled, seeded, and cut into chunks
1 banana, sliced
1/4 cup Splenda Sugar Blend
2 tablespoons corn syrup
2 teaspoons creme de menthe liqueur
1 tablespoon fresh lime juice
2 teaspoons grated lime peel
1/4 teaspoon ground cinnamon
Directions
In a food processor or blender, combine all ingredients.
Process until smooth, then scrape into an ice-cream maker and freeze according to manufacturers directions. Or scrape into a shallow metal pan, cover, and freeze 4 to 6 hours.
Break mixture into chunks and pulse 10 to 20 seconds in food processor or just until no longer chunky and somewhat creamy in texture. Freeze up to 1 month. Pulse briefly in food processor just before serving.
Nutritional Information Per Serving: Calories: 80; Protein: 1 g; Sodium: 10 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 9 g; Carbohydrates: 19 g
BLUEBERRY MELON FREEZE
Yield: 8 servings; Serving Size: 3/4 cup freeze, 1/4 cup; Source: Splenda; View Online: http://diabeticgourmet.com/recipes/html/1234.shtml
Ingredients
2 cups honeydew melon chunks
4 teaspoons fresh mint leaves + additional for garnish
32 ounces fat-free plain Greek-style yogurt
6 tablespoons Splenda No Calorie Sweetener, Granulated
2 cups blueberries
Directions
Place melon, mint, 2 cups yogurt, and 2 tablespoons Splenda Granulated Sweetener into blender and puree until smooth. Transfer puree to plastic container. Repeat with blueberries, remaining 2 cups yogurt, and remaining 4 tablespoons Splenda Granulated Sweetener. Transfer to a different plastic container.
Cover both containers of puree with lids and freeze for 2 hours, stirring each every 30 minutes to break up ice crystals.
Remove from freezer a few minutes before serving. Spoon mounds of each frozen puree into glass dessert cups or wine glasses and garnish with mint leaves. (If purees are too firm to serve, microwave about 10 seconds on medium power to soften slightly.)
Nutritional Information Per Serving: Calories: 100; Protein: 10 g; Sodium: 50 mg; Cholesterol: 0 mg ; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 24 g; Carbohydrates: 15 g
PUMPKIN POLKA DOT COOKIES
Yield: Makes about 4 dozen. Serving size: 1 cookie
View Online: http://diabeticgourmet.com/recipes/html/879.shtml
Source: Equal
Ingredients
1/2 cup stick butter, softened
1-1/4 cups Equal Spoonful*
3 tablespoons light molasses
1 cup canned pumpkin
1 egg
1-1/2 teaspoons vanilla
1-2/3 cups all-purpose flour
1 teaspoon baking powder
1-1/4 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon ground ginger
1/2 teaspoon baking soda
1/4 teaspoon salt
1 cup mini semi-sweet chocolate chips
* May substitute 30 packets Equal sweetener
Directions
Beat butter, Equal and molasses until well combined. Mix in pumpkin, egg and vanilla until blended. Gradually stir in combined flour, baking powder, spices, baking soda and salt until well blended. Stir in chocolate chips.
Drop by teaspoonfuls onto sprayed baking sheets. Bake in preheated 350F oven 11 to 13 minutes or until light golden brown. Remove from baking sheet and cool completely on wire rack.
Store in airtight containers at room temperature.
Nutritional Information (Per Serving): Calories: 57; Protein: 1 g; Sodium: 51 mg; Cholesterol: 9 mg; Fat: 3 g; Carbohydrates: 7 g; Exchanges: 1/2 starch, 1/2 fat
INDIVIDUAL MINIATURE CHEESECAKES
Makes: 10 Servings
Source: The Best Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/25.shtml
View Online: http://diabeticgourmet.com/recipes/html/517.shtml
Ingredients
1 cup 5% ricotta cheese
1 cup low-fat cottage cheese
1/3 cup granulated sugar
1 medium egg
1/4 cup light sour cream
1/2 teaspoon cornstarch
1/8 vanilla extract
Fruit Puree (optional)
Directions
Preheat the oven to 350 degrees F.
Line 10 muffin cups with muffin paper cups.
In a food processor, combine ricotta cheese, cottage cheese and sugar; puree until smooth. Beat in egg. Blend in sour cream, cornstarch and vanilla until well mixed. Divide batter among muffin cups.
Set muffin tin in larger pan; pour in enough hot water to come half way up sides. Bake 30 to 35 minutes or until tester inserted in center comes out clean. Remove from water bath; cool on wire rack. Chill.
Serve with fruit puree, if desired.
Nutritional Information Per Serving: Calories: 127; Protein: 6 g; Fat: 8 g; Sodium: 268 mg; Cholesterol: 42 mg; Carbohydrates: 9 g: Exchanges: 2/3 Other Carbohydrate, 1 Lean Meat, 1 Fat
STRAWBERRY RHUBARB PIE
Yield: 8 servings
Source: Splenda
View Online: http://diabeticgourmet.com/recipes/html/1000.shtml
Ingredients
Pastry for single-crust 9-inch pie
3 cups 1-inch rhubarb pieces or 1 package (16-ounces) frozen unsweetened rhubarb, thawed, undrained
3/4 cup water
1/4 cup all-purpose flour
3 tablespoons cornstarch
2 tablespoons lemon juice
3 cups sliced strawberries
1-2/3 cups Equal Spoonful or Granulated*
1/4 teaspoon ground nutmeg
* May substitute 40 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork. Bake in preheated 375F oven 10 to 12 minutes or until pastry is golden. Cool on wire rack.
Cook rhubarb in large covered saucepan over medium heat 5 minutes or until rhubarb releases liquid. Combine water, flour, cornstarch and lemon juice. Stir into rhubarb. Heat to boiling. Reduce heat and simmer, uncovered, 3 to 5 minutes or until mixture is thickened and rhubarb is almost tender, stirring frequently. Stir in strawberries. Cook 2 to 3 minutes longer.
Stir Equal and nutmeg into fruit mixture. Spoon into baked crust. Bake in 350F oven 40 to 45 minutes or until bubbly. Cover edge of crust with aluminum foil if browning too quickly. Cool on wire rack. Serve warm.
Nutritional Information (Per Serving): Calories: 175; Protein: 2 g; Sodium: 64 mg; Cholesterol: 5 mg; Fat: 5 g; Carbohydrates: 26 g; Exchanges: 1 starch, 1 fruit, 1 fat
STRAWBERRY SMOOTHIES
Found online at http://diabeticgourmet.com/recipes/html/1109.shtml
A thick, refreshing drink made easily and quickly in a blender. It has 5 grams of protein, 16 grams of carbs and only 80 calories per serving. Yield: 4 servings
Ingredients
1 cup nonfat plain yogurt
1/4 cup fat-free milk
6 tablespoons Equal Spoonful or Granulated
3 cups frozen unsweetened whole strawberries
1 cup ice cubes
* May substitute 9 packets Equal sweetener
Directions
Combine yogurt, milk and Equal in blender or food processor; cover. With blender running, add berries, a few at a time, through opening in lid. Process until smooth. Add ice cubes, one at a time, through opening in lid, blending until slushy. Pour into glasses. Serve immediately.
Nutritional Information (Per Serving): Calories: 80; Protein: 5 g; Sodium: 60 mg; Cholesterol: 2 mg; Carbohydrates: 16 g; Exchanges: 1/2 milk, 1/2 fruit
MELON BANANA SORBET
The recipe starts off, “Here's a frozen treat to keep on hand for hot days.”
Yield: 8 servings; Serving Size: 2/3 cup; Source: Splenda; View Online: http://diabeticgourmet.com/recipes/html/1232.shtml
Ingredients
1 small cantaloupe, peeled, seeded, and cut into chunks
1 banana, sliced
1/4 cup Splenda Sugar Blend
2 tablespoons corn syrup
2 teaspoons creme de menthe liqueur
1 tablespoon fresh lime juice
2 teaspoons grated lime peel
1/4 teaspoon ground cinnamon
Directions
In a food processor or blender, combine all ingredients.
Process until smooth, then scrape into an ice-cream maker and freeze according to manufacturers directions. Or scrape into a shallow metal pan, cover, and freeze 4 to 6 hours.
Break mixture into chunks and pulse 10 to 20 seconds in food processor or just until no longer chunky and somewhat creamy in texture. Freeze up to 1 month. Pulse briefly in food processor just before serving.
Nutritional Information Per Serving: Calories: 80; Protein: 1 g; Sodium: 10 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 9 g; Carbohydrates: 19 g
BLUEBERRY MELON FREEZE
Yield: 8 servings; Serving Size: 3/4 cup freeze, 1/4 cup; Source: Splenda; View Online: http://diabeticgourmet.com/recipes/html/1234.shtml
Ingredients
2 cups honeydew melon chunks
4 teaspoons fresh mint leaves + additional for garnish
32 ounces fat-free plain Greek-style yogurt
6 tablespoons Splenda No Calorie Sweetener, Granulated
2 cups blueberries
Directions
Place melon, mint, 2 cups yogurt, and 2 tablespoons Splenda Granulated Sweetener into blender and puree until smooth. Transfer puree to plastic container. Repeat with blueberries, remaining 2 cups yogurt, and remaining 4 tablespoons Splenda Granulated Sweetener. Transfer to a different plastic container.
Cover both containers of puree with lids and freeze for 2 hours, stirring each every 30 minutes to break up ice crystals.
Remove from freezer a few minutes before serving. Spoon mounds of each frozen puree into glass dessert cups or wine glasses and garnish with mint leaves. (If purees are too firm to serve, microwave about 10 seconds on medium power to soften slightly.)
Nutritional Information Per Serving: Calories: 100; Protein: 10 g; Sodium: 50 mg; Cholesterol: 0 mg ; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 24 g; Carbohydrates: 15 g
PUMPKIN POLKA DOT COOKIES
Yield: Makes about 4 dozen. Serving size: 1 cookie
View Online: http://diabeticgourmet.com/recipes/html/879.shtml
Source: Equal
Ingredients
1/2 cup stick butter, softened
1-1/4 cups Equal Spoonful*
3 tablespoons light molasses
1 cup canned pumpkin
1 egg
1-1/2 teaspoons vanilla
1-2/3 cups all-purpose flour
1 teaspoon baking powder
1-1/4 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon ground ginger
1/2 teaspoon baking soda
1/4 teaspoon salt
1 cup mini semi-sweet chocolate chips
* May substitute 30 packets Equal sweetener
Directions
Beat butter, Equal and molasses until well combined. Mix in pumpkin, egg and vanilla until blended. Gradually stir in combined flour, baking powder, spices, baking soda and salt until well blended. Stir in chocolate chips.
Drop by teaspoonfuls onto sprayed baking sheets. Bake in preheated 350F oven 11 to 13 minutes or until light golden brown. Remove from baking sheet and cool completely on wire rack.
Store in airtight containers at room temperature.
Nutritional Information (Per Serving): Calories: 57; Protein: 1 g; Sodium: 51 mg; Cholesterol: 9 mg; Fat: 3 g; Carbohydrates: 7 g; Exchanges: 1/2 starch, 1/2 fat
INDIVIDUAL MINIATURE CHEESECAKES
Makes: 10 Servings
Source: The Best Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/25.shtml
View Online: http://diabeticgourmet.com/recipes/html/517.shtml
Ingredients
1 cup 5% ricotta cheese
1 cup low-fat cottage cheese
1/3 cup granulated sugar
1 medium egg
1/4 cup light sour cream
1/2 teaspoon cornstarch
1/8 vanilla extract
Fruit Puree (optional)
Directions
Preheat the oven to 350 degrees F.
Line 10 muffin cups with muffin paper cups.
In a food processor, combine ricotta cheese, cottage cheese and sugar; puree until smooth. Beat in egg. Blend in sour cream, cornstarch and vanilla until well mixed. Divide batter among muffin cups.
Set muffin tin in larger pan; pour in enough hot water to come half way up sides. Bake 30 to 35 minutes or until tester inserted in center comes out clean. Remove from water bath; cool on wire rack. Chill.
Serve with fruit puree, if desired.
Nutritional Information Per Serving: Calories: 127; Protein: 6 g; Fat: 8 g; Sodium: 268 mg; Cholesterol: 42 mg; Carbohydrates: 9 g: Exchanges: 2/3 Other Carbohydrate, 1 Lean Meat, 1 Fat
STRAWBERRY RHUBARB PIE
Yield: 8 servings
Source: Splenda
View Online: http://diabeticgourmet.com/recipes/html/1000.shtml
Ingredients
Pastry for single-crust 9-inch pie
3 cups 1-inch rhubarb pieces or 1 package (16-ounces) frozen unsweetened rhubarb, thawed, undrained
3/4 cup water
1/4 cup all-purpose flour
3 tablespoons cornstarch
2 tablespoons lemon juice
3 cups sliced strawberries
1-2/3 cups Equal Spoonful or Granulated*
1/4 teaspoon ground nutmeg
* May substitute 40 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork. Bake in preheated 375F oven 10 to 12 minutes or until pastry is golden. Cool on wire rack.
Cook rhubarb in large covered saucepan over medium heat 5 minutes or until rhubarb releases liquid. Combine water, flour, cornstarch and lemon juice. Stir into rhubarb. Heat to boiling. Reduce heat and simmer, uncovered, 3 to 5 minutes or until mixture is thickened and rhubarb is almost tender, stirring frequently. Stir in strawberries. Cook 2 to 3 minutes longer.
Stir Equal and nutmeg into fruit mixture. Spoon into baked crust. Bake in 350F oven 40 to 45 minutes or until bubbly. Cover edge of crust with aluminum foil if browning too quickly. Cool on wire rack. Serve warm.
Nutritional Information (Per Serving): Calories: 175; Protein: 2 g; Sodium: 64 mg; Cholesterol: 5 mg; Fat: 5 g; Carbohydrates: 26 g; Exchanges: 1 starch, 1 fruit, 1 fat
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