Diabetic Thursday

If you've followed this blog for a while, you know the routine: If it's Thursday (and it is), it's time for another Diabetic Thursday. Today's offerings include Melon Banana Sorbet and Butternut Squash and Apple Soup with Toasted Almonds and Wild Rice. Enjoy!

STRAWBERRY SMOOTHIES

Found online at http://diabeticgourmet.com/recipes/html/1109.shtml

This one begins, "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

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

TWO BEAN CHILI

Yield: Makes about 7 cups (7 servings)

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/509.shtml

Ingredients

2 onions, coarsely chopped

2 cloves garlic, minced

2 teaspoons canola, corn, or olive oil

One 14-15 ounce can stewed tomatoes with juice

1 can or bottle beer (12 ounces)

1 tablespoon chili powder

1 teaspoon ground cumin

1 teaspoon hot pepper sauce, or 1 tablespoon hot salsa or picante sauce

1/4 teaspoon salt (optional)

One 15-ounce can pinto beans, rinsed and drained

One 15-ounce can dark red kidney beans, rinsed and drained

1 large green bell pepper, cored, seeded, and coarsely chopped

Direction

Saute the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired).

Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer.

Nutritional Information Per Serving: Calories: 173; Protein: 9 g; Fat: 2 g; Sodium: 238 mg; Cholesterol: 0 mg; Carbohydrates: 32 g; Exchanges: 1-1/2 Starch, 2 Vegetable

BUTTERNUT SQUASH AND APPLE SOUP WITH TOASTED ALMONDS AND WILD RICE

Yield: 12 servings.
Serving Size: 1 cup

To view this online, click here.

Ingredients

2 cups water

1/2 cup wild rice

1/2 cup sliced almonds

1 1/2 Tbsp canola oil

1 cup chopped onion

2 cups low-sodium chicken broth

2 cups water

1-3 lb Butternut Squash, peeled and flesh cut into 1-inch cubes to yield 8 cups

1 Granny Smith apple, peeled, cored and coarsely chopped

1 bay leaf

1 cinnamon stick

1/2 tsp salt, optional

1/2 tsp nutmeg

Directions

In medium saucepan, bring 2 cups water to a boil and add wild rice. Reduce heat, cover and simmer for about 45 minutes or until water is evaporated and rice grains have split open. (Check occasionally to ensure water does not evaporate too quickly causing rice to burn). Drain any excess water and set aside.

In nonstick skillet over medium-high heat, toast almonds to golden brown, about 1-2 minutes. Watch so they don't burn. Remove and set aside.

In large soup pot, heat canola oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes or until opaque; do not allow onions to brown. Stir in broth, water, squash, apple, bay leaf and cinnamon stick. Bring to a boil and then reduce heat and simmer for 25-30 minutes or until squash and apples are tender. Remove from heat and remove bay leaf and cinnamon stick.

Purée soup with immersion blender or food processor. Return to low heat and stir in salt (if using) and nutmeg. Stir in wild rice to heat through. Spoon soup into bowls and garnish each bowl with 1 Tbsp toasted almonds.

Nutritional Information Per Serving: Calories: 110; Protein: 3 g; Fat: 4 g; Sodium: 115 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 4 g; Carbohydrates: 17 g

NOODLE KUGEL

Yield: 12 Servings

Source: The New Family Cookbook for People with Diabetes

Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Print Version: http://diabeticgourmet.com/recipes/html/684.shtml

Ingredients

8 ounces uncooked broad egg noodles

3 large eggs, beaten, or 3/4 cup egg substitute

3/4 cup low-fat small-curd cottage cheese

1 tablespoon brown sugar

1 teaspoon ground cinnamon

1 teaspoon pure vanilla extract

1 large tart apple, peeled, cored, and diced in 1/4-inch pieces

1/4 cup raisins, soaked in hot water for 10 minutes and drained

1/4 cup margarine, melted

Directions

Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.

Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.

Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.

Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.

Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat

Diabetic Thursday

If you've followed this blog for a while, you know the routine: If it's Thursday (and it is), it's time for another Diabetic Thursday. Today's offerings include Melon Banana Sorbet and Butternut Squash and Apple Soup with Toasted Almonds and Wild Rice. 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

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

TWO BEAN CHILI

Yield: Makes about 7 cups (7 servings)

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/509.shtml

Ingredients

2 onions, coarsely chopped

2 cloves garlic, minced

2 teaspoons canola, corn, or olive oil

One 14-15 ounce can stewed tomatoes with juice

1 can or bottle beer (12 ounces)

1 tablespoon chili powder

1 teaspoon ground cumin

1 teaspoon hot pepper sauce, or 1 tablespoon hot salsa or picante sauce

1/4 teaspoon salt (optional)

One 15-ounce can pinto beans, rinsed and drained

One 15-ounce can dark red kidney beans, rinsed and drained

1 large green bell pepper, cored, seeded, and coarsely chopped

Direction

Saute the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired).

Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer.

Nutritional Information Per Serving: Calories: 173; Protein: 9 g; Fat: 2 g; Sodium: 238 mg; Cholesterol: 0 mg; Carbohydrates: 32 g; Exchanges: 1-1/2 Starch, 2 Vegetable

BUTTERNUT SQUASH AND APPLE SOUP WITH TOASTED ALMONDS AND WILD RICE

Yield: 12 servings.
Serving Size: 1 cup

To view this online, click here.

Ingredients

2 cups water

1/2 cup wild rice

1/2 cup sliced almonds

1 1/2 Tbsp canola oil

1 cup chopped onion

2 cups low-sodium chicken broth

2 cups water

1-3 lb Butternut Squash, peeled and flesh cut into 1-inch cubes to yield 8 cups

1 Granny Smith apple, peeled, cored and coarsely chopped

1 bay leaf

1 cinnamon stick

1/2 tsp salt, optional

1/2 tsp nutmeg

Directions

In medium saucepan, bring 2 cups water to a boil and add wild rice. Reduce heat, cover and simmer for about 45 minutes or until water is evaporated and rice grains have split open. (Check occasionally to ensure water does not evaporate too quickly causing rice to burn). Drain any excess water and set aside.

In nonstick skillet over medium-high heat, toast almonds to golden brown, about 1-2 minutes. Watch so they don't burn. Remove and set aside.

In large soup pot, heat canola oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes or until opaque; do not allow onions to brown. Stir in broth, water, squash, apple, bay leaf and cinnamon stick. Bring to a boil and then reduce heat and simmer for 25-30 minutes or until squash and apples are tender. Remove from heat and remove bay leaf and cinnamon stick.

Purée soup with immersion blender or food processor. Return to low heat and stir in salt (if using) and nutmeg. Stir in wild rice to heat through. Spoon soup into bowls and garnish each bowl with 1 Tbsp toasted almonds.

Nutritional Information Per Serving: Calories: 110; Protein: 3 g; Fat: 4 g; Sodium: 115 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 4 g; Carbohydrates: 17 g

NOODLE KUGEL

Yield: 12 Servings

Source: The New Family Cookbook for People with Diabetes

Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Print Version: http://diabeticgourmet.com/recipes/html/684.shtml

Ingredients

8 ounces uncooked broad egg noodles

3 large eggs, beaten, or 3/4 cup egg substitute

3/4 cup low-fat small-curd cottage cheese

1 tablespoon brown sugar

1 teaspoon ground cinnamon

1 teaspoon pure vanilla extract

1 large tart apple, peeled, cored, and diced in 1/4-inch pieces

1/4 cup raisins, soaked in hot water for 10 minutes and drained

1/4 cup margarine, melted

Directions

Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.

Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.

Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.

Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.

Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat

Diabetic Thursday

If you've followed this blog for a while, you know the routine: If it's Thursday (and it is), it's time for another Diabetic Thursday. Today's offerings include Melon Banana Sorbet and Butternut Squash and Apple Soup with Toasted Almonds and Wild Rice. 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

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

TWO BEAN CHILI

Yield: Makes about 7 cups (7 servings)

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/509.shtml

Ingredients

2 onions, coarsely chopped

2 cloves garlic, minced

2 teaspoons canola, corn, or olive oil

One 14-15 ounce can stewed tomatoes with juice

1 can or bottle beer (12 ounces)

1 tablespoon chili powder

1 teaspoon ground cumin

1 teaspoon hot pepper sauce, or 1 tablespoon hot salsa or picante sauce

1/4 teaspoon salt (optional)

One 15-ounce can pinto beans, rinsed and drained

One 15-ounce can dark red kidney beans, rinsed and drained

1 large green bell pepper, cored, seeded, and coarsely chopped

Direction

Saute the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired).

Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer.

Nutritional Information Per Serving: Calories: 173; Protein: 9 g; Fat: 2 g; Sodium: 238 mg; Cholesterol: 0 mg; Carbohydrates: 32 g; Exchanges: 1-1/2 Starch, 2 Vegetable

BUTTERNUT SQUASH AND APPLE SOUP WITH TOASTED ALMONDS AND WILD RICE

Yield: 12 servings.
Serving Size: 1 cup

To view this online, click here.

Ingredients

2 cups water

1/2 cup wild rice

1/2 cup sliced almonds

1 1/2 Tbsp canola oil

1 cup chopped onion

2 cups low-sodium chicken broth

2 cups water

1-3 lb Butternut Squash, peeled and flesh cut into 1-inch cubes to yield 8 cups

1 Granny Smith apple, peeled, cored and coarsely chopped

1 bay leaf

1 cinnamon stick

1/2 tsp salt, optional

1/2 tsp nutmeg

Directions

In medium saucepan, bring 2 cups water to a boil and add wild rice. Reduce heat, cover and simmer for about 45 minutes or until water is evaporated and rice grains have split open. (Check occasionally to ensure water does not evaporate too quickly causing rice to burn). Drain any excess water and set aside.

In nonstick skillet over medium-high heat, toast almonds to golden brown, about 1-2 minutes. Watch so they don't burn. Remove and set aside.

In large soup pot, heat canola oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes or until opaque; do not allow onions to brown. Stir in broth, water, squash, apple, bay leaf and cinnamon stick. Bring to a boil and then reduce heat and simmer for 25-30 minutes or until squash and apples are tender. Remove from heat and remove bay leaf and cinnamon stick.

Purée soup with immersion blender or food processor. Return to low heat and stir in salt (if using) and nutmeg. Stir in wild rice to heat through. Spoon soup into bowls and garnish each bowl with 1 Tbsp toasted almonds.

Nutritional Information Per Serving: Calories: 110; Protein: 3 g; Fat: 4 g; Sodium: 115 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 4 g; Carbohydrates: 17 g

NOODLE KUGEL

Yield: 12 Servings

Source: The New Family Cookbook for People with Diabetes

Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Print Version: http://diabeticgourmet.com/recipes/html/684.shtml

Ingredients

8 ounces uncooked broad egg noodles

3 large eggs, beaten, or 3/4 cup egg substitute

3/4 cup low-fat small-curd cottage cheese

1 tablespoon brown sugar

1 teaspoon ground cinnamon

1 teaspoon pure vanilla extract

1 large tart apple, peeled, cored, and diced in 1/4-inch pieces

1/4 cup raisins, soaked in hot water for 10 minutes and drained

1/4 cup margarine, melted

Directions

Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.

Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.

Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.

Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.

Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat

Diabetic Thursday

It's Thursday, which means six diabetic recipes to try out. Enjoy!

Note: Since Sunday is Easter, there will be a double-posting on Confessions of a Foodie - the usual Diabetic Thursday post, and a second with Easter recipes. Enjoy!

QUINOA PILAF WITH RED AND YELLOW PEPPERS

Yield: 2-1/4 pounds; Serves: 12

Serving Size: 3 ounces

Source: The Professional Chef's Techniques of Healthy Cooking

Book Info: http://diabeticgourmet.com/book_archive/details/96.shtml

Print Version: http://diabeticgourmet.com/recipes/html/611.shtml

Ingredients

2-1/2 tablespoons minced shallots

2 tablespoons minced garlic

20 fluid ounces Chicken or Vegetable stock

12 ounces quinoa, well-rinsed

1/2 teaspoon salt

1/4 teaspoon ground white pepper

1 bay leaf

1 sprig thyme

7 ounces roasted red and yellow peppers, diced

Directions

In a medium saucepan, sweat the shallots and garlic in 2 fluid ounces of the stock until the shallots are translucent.

Add the quinoa, remaining stock, salt, pepper, bay leaf, and thyme. Bring the liquid to a boil.

Cover the pot tightly and place in a 350 degree F. oven until the quinoa is tender and has absorbed all the liquid, about 15 minutes.

Remove and discard the bay leaf and thyme. Fluff the quinoa with a fork to separate the grains and release steam. Fold in the peppers and serve.

Nutritional Information Per Serving: (3 ounces)

Calories: 130, Fat: 2g, Cholesterol: 0mg, Sodium: 150mg, Carbohydrate: 22g, Dietary Fiber: 2g, Sugars: 1g, Protein: 5g; Diabetic Exchanges: 1 Bread/Starch, 1 Vegetable

FRUITFUL FROZEN YOGURT

Yield: 6 servings

Online version: http://diabeticgourmet.com/recipes/html/841.shtml

Source: Diabetic Dream Desserts

Book Info: http://diabeticgourmet.com/book_archive/details/61.shtml

Ingredients

1-1/2 cups frozen fruit, coarsely chopped and thawed (such as raspberries, strawberries, blueberries, blackberries, cherries, or peaches)

4 cups light vanilla yogurt (or use the same flavor yogurt as the fruit you choose)

Sugar substitute equal for 1/4 cup sugar

Directions

Place the fruit and the accumulated juices in a large bowl and mash slightly with a fork.

Stir in the yogurt and sugar substitute.

Pour the mixture into a 1-1/2 quart ice cream maker and proceed as directed by the manufacturer.

Spoon into dessert dishes and serve immediately.

Nutritional Information Per Serving: Calories: 114; Protein: 8 g; Fat: 0.4 g; Sodium: 122 mg; Cholesterol: 4 mg; Carbohydrates: 19 g; Exchanges: 1 Carbohydrate

LIGHT LEMON CAKE

Yield: 20 servings

Online version: http://diabeticgourmet.com/recipes/html/840.shtml

Source: Diabetic Dream Desserts

Book Info: http://diabeticgourmet.com/book_archive/details/61.shtml

Ingredients

1 box (1 pound, 2.25 ounces) white or lemon cake mix

1 cup water

1/2 cup nonfat or light sour cream

1/2 cup fat-free egg substitute

2 packages (4-serving size each) sugar-free lemon gelatin mix

1 cup boiling water

1 cup cold tap water

Frosting:

2 cups nonfat or light whipped topping

3/4 cup light lemon yogurt

Directions

Preheat the oven to 350 degrees F.

Place the cake mix, water, sour cream, and egg substitute in a large bowl and beat with an electric mixer for 2 minutes.

Coat a 9-by-13 inch pan with cooking spray and spread the mixture evenly in the pan.

Bake for about 30 minutes, or just until the top springs back when lightly touched and a wooden toothpick inserted in the center of the cake comes out clean.

Let the cake cool to room temperature. Then, using a fork, poke holes in the cake at 1/2-inch intervals.

Place the gelatin mix in a medium bowl and add the boiling water. Whisk for 2 minutes or until the gelatin is completely dissolved. Stir in the cold water.

Slowly pour the gelatin mixture over the cake, allowing it to be absorbed.

Cover and refrigerate for at least 3 hours.

To make the frosting, place the whipped topping in a small bowl and fold in the yogurt. Spread the frosting over the cake and chill for an additional hour before serving.

Nutritional Information Per Serving: Calories: 138; Protein: 3 g; Fat: 2 g; Sodium: 218 mg; Cholesterol: 0 mg; Carbohydrates: 26 g; Exchanges: 2 Carbohydrate, 1/2 Fat

VEGGIE PATCH SOUP

Yield: 10 servings

Online version: http://diabeticgourmet.com/recipes/html/835.shtml

Source: Mr. Food Every Day's a Holiday Diabetic Cookbook

Ingredients

6 cups water

2 medium-sized white potatoes, peeled and cut into 1-inch chunks

4 large tomatoes, cored and cut into 1-inch chunks

4 medium-sized carrots, peeled and cut into 1-inch chunks

3 medium-sized zucchini, cut into 1-inch chunks

2 medium-sized green bell peppers, coarsely chopped

2 medium-sized onions, coarsely chopped

3 garlic cloves, minced

1-1/2 teaspoons salt

1/2 teaspoon black pepper

Directions

In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.

Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.

Nutritional Information Per Serving: Calories: 84; Protein: 2 g; Sodium: 383 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 20 g; Exchanges: 1/2 Starch, 2 Vegetable

BUTTERNUT SQUASH AND APPLE SOUP WITH TOASTED ALMONDS AND WILD RICE

Yield: 12 servings.
Serving Size: 1 cup

To view this online, click here.

Ingredients

2 cups water

1/2 cup wild rice

1/2 cup sliced almonds

1 1/2 Tbsp canola oil

1 cup chopped onion

2 cups low-sodium chicken broth

2 cups water

1-3 lb Butternut Squash, peeled and flesh cut into 1-inch cubes to yield 8 cups

1 Granny Smith apple, peeled, cored and coarsely chopped

1 bay leaf

1 cinnamon stick

1/2 tsp salt, optional

1/2 tsp nutmeg

Directions

In medium saucepan, bring 2 cups water to a boil and add wild rice. Reduce heat, cover and simmer for about 45 minutes or until water is evaporated and rice grains have split open. (Check occasionally to ensure water does not evaporate too quickly causing rice to burn). Drain any excess water and set aside.

In nonstick skillet over medium-high heat, toast almonds to golden brown, about 1-2 minutes. Watch so they don't burn. Remove and set aside.

In large soup pot, heat canola oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes or until opaque; do not allow onions to brown. Stir in broth, water, squash, apple, bay leaf and cinnamon stick. Bring to a boil and then reduce heat and simmer for 25-30 minutes or until squash and apples are tender. Remove from heat and remove bay leaf and cinnamon stick.

Purée soup with immersion blender or food processor. Return to low heat and stir in salt (if using) and nutmeg. Stir in wild rice to heat through. Spoon soup into bowls and garnish each bowl with 1 Tbsp toasted almonds.

Nutritional Information Per Serving: Calories: 110; Protein: 3 g; Fat: 4 g; Sodium: 115 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 4 g; Carbohydrates: 17 g

NOODLE KUGEL

Yield: 12 Servings

Source: The New Family Cookbook for People with Diabetes

Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Print Version: http://diabeticgourmet.com/recipes/html/684.shtml

Ingredients

8 ounces uncooked broad egg noodles

3 large eggs, beaten, or 3/4 cup egg substitute

3/4 cup low-fat small-curd cottage cheese

1 tablespoon brown sugar

1 teaspoon ground cinnamon

1 teaspoon pure vanilla extract

1 large tart apple, peeled, cored, and diced in 1/4-inch pieces

1/4 cup raisins, soaked in hot water for 10 minutes and drained

1/4 cup margarine, melted

Directions

Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.

Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.

Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.

Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.

Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat

Diabetic Thursday

Before we get to the recipes, here is a recall that you need to know about. It was posted recently in The Diabetic News emailed newsletter. The article, titled “Nationwide Recall of Acetaminophen Tablets” is a must-read if you use acetaminophen (the active ingredient in Tylenol) and have used the Medline Industries brand. To read the article, go to http://thediabeticnews.com/acetaminophen-recall/.

And now, for today's six recipes. Enjoy!

MINI MEATBALL APPETIZERS WITH APRICOT DIP

Yield: 36 mini meatballs, 1 per serving

Find this recipe at: http://diabeticgourmet.com/recipes/html/1281.shtml

Ingredients

1 pound Ground Beef (96% lean)

1/4 cup seasoned dry bread crumbs

2 egg whites or 1 egg, beaten

2 tablespoons water

1/4 teaspoon salt

1/8 teaspoon pepper

Dip:

3/4 cup apricot preserves

3/4 cup barbecue sauce

2 tablespoons Dijon-style mustard

Directions

Heat oven to 400F. Combine Ground Beef, bread crumbs, egg whites, water, salt and pepper in large bowl, mixing lightly but thoroughly. Shape into thirty-six 1-1/4-inch meatballs. Place on rack in broiler pan that has been sprayed with cooking spray. Bake in 400F oven 15 to 17 minutes.

Meanwhile, heat preserves, barbecue sauce and mustard in medium saucepan over medium heat. Bring to a boil; reduce heat; simmer, uncovered, 3 to 5 minutes, stirring occasionally or until sauce thickens slightly.

Add cooked meatballs and continue to cook 2 to 3 minutes or until meatballs are heated through, stirring occasionally. Serve or keep warm in slow cooker (see tip below).

To keep meatballs warm, place in 2-1/2-quart slow cooker set on LOW. Keep covered to maintain heat. Meatballs can be held up to 2-1/2 hours, stirring occasionally.

Nutritional Information Per Serving: Calories: 45; Protein: 3 g; Fat: 1 g; Sodium: 126 mg; Cholesterol: 7 mg; Saturated Fat: 0 g; Dietary Fiber: 0.1 g; Carbohydrates: 7 g

MEATBALLS WITH CRANBERRY BARBECUE SAUCE

Yield: 24 mini meatballs, 1 per serving.

Find this recipe at: http://diabeticgourmet.com/recipes/html/1282.shtml

Ingredients

1/2 pound ground beef Brisket

1/4 pound ground beef Ribeye Steak Boneless

1/4 pound Ground Beef (95% lean)

1 cup seasoned stuffing mix

1 egg, beaten

3 tablespoons water

1 teaspoon minced garlic

1/4 teaspoon salt

1/8 teaspoon pepper

Cranberry Barbecue Sauce:

2 teaspoons vegetable oil

1/2 cup chopped white onion

1 tablespoon minced garlic

2-1/2 cups fresh cranberries

1/2 cup orange juice

1/2 cup water

1/3 cup ketchup

1/4 cup light brown sugar

2 tablespoons cider vinegar

2 tablespoons molasses

1/2 teaspoon ground red pepper

Salt

Directions

Preheat oven to 400F. Combine Brisket, Ribeye, Ground Beef, stuffing mix, egg, water, garlic, salt and pepper in large bowl, mixing lightly but thoroughly. Shape into twenty-four 1-1/2-inch meatballs. Place on rack in broiler pan that has been sprayed with cooking spray. Bake in 400F oven 13 to 15 minutes until 160F.

Meanwhile, prepare Cranberry Barbecue Sauce. Heat oil in medium saucepan over medium heat. Add onions and garlic; cook and stir 2 to 3 minutes or until tender, but not brown. Add remaining ingredients, stirring to combine. Bring to boil; reduce heat and simmer 20 minutes or until cranberries burst and mixture has reduced to thick consistency, stirring occasionally. Remove from heat; cool slightly. Transfer mixture to blender container. Cover, allowing steam to escape. Process until smooth. Season with salt, as desired.

Serve meatballs with barbecue sauce.

Nutritional Information Per Serving: Calories: 66; Protein: 4 g; Fat: 1 g; Sodium: 108 mg; Cholesterol: 19 mg; Saturated Fat: 1 g; Dietary Fiber: 0.7 g; Carbohydrates: 8 g

BUTTERNUT SQUASH AND APPLE SOUP WITH TOASTED ALMONDS AND WILD RICE

Yield: 12 servings.

Serving Size: 1 cup

Find this recipe at: http://diabeticgourmet.com/recipes/html/1268.shtml

Ingredients

2 cups water

1/2 cup wild rice

1/2 cup sliced almonds

1 1/2 Tbsp canola oil

1 cup chopped onion

2 cups low-sodium chicken broth

2 cups water

1-3 lb Butternut Squash, peeled and flesh cut into 1-inch cubes to yield 8 cups

1 Granny Smith apple, peeled, cored and coarsely chopped

1 bay leaf

1 cinnamon stick

1/2 tsp salt, optional

1/2 tsp nutmeg

Directions

In medium saucepan, bring 2 cups (500 mL) water to a boil and add wild rice. Reduce heat, cover and simmer for about 45 minutes or until water is evaporated and rice grains have split open. (Check occasionally to ensure water does not evaporate too quickly causing rice to burn). Drain any excess water and set aside.

In nonstick skillet over medium-high heat, toast almonds to golden brown, about 1-2 minutes. Watch so they don’t burn. Remove and set aside.

In large soup pot, heat canola oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes or until opaque; do not allow onions to brown. Stir in broth, water, squash, apple, bay leaf and cinnamon stick. Bring to a boil and then reduce heat and simmer for 25-30 minutes or until squash and apples are tender. Remove from heat and remove bay leaf and cinnamon stick.

Puree soup with immersion blender or food processor. Return to low heat and stir in salt (if using) and nutmeg. Stir in wild rice to heat through. Spoon soup into bowls and garnish each bowl with 1 Tbsp toasted almonds.

Nutritional Information Per Serving: Calories: 110; Protein: 3 g; Fat: 4 g; Sodium: 115 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 4 g; Carbohydrates: 17 g

PUMPKIN SOUP

Yield: 5 servings (1 cup each)

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/409.shtml

Ingredients

2 teaspoons margarine

3/4 cup chopped onion

One 16-ounce can pumpkin puree (not pumpkin pie filling)

2 cups Homemade Chicken Broth OR canned reduced-sodium chicken broth

2 teaspoons sugar

1/2 teaspoon salt

1/8 teaspoon ground cloves or ground nutmeg

1 cup fat-free milk

Directions

Melt the margarine in a medium saucepan. Saute the onion until softened, about 5 minutes.

Add the pumpkin, broth, sugar, salt, and cloves; stir to mix well. Bring to a boil; reduce the heat and simmer for 15 minutes.

Puree until smooth in a blender or food processor. Return to the saucepan. Add the milk; heat thoroughly but do not boil. Serve at once.

Nutritional Information Per Serving: Calories: 89; Protein: 4 g; Fat: 3 g; Sodium: 318 mg; Cholesterol: 1 mg; Carbohydrates: 15 g; Exchanges: 1 Starch

CRANBERRY SALAD

This recipe begins, "A great salad for the holidays, combining fresh or frozen cranberries, pineapple and chopped nuts in a sugar-free gelatin base. Plus, it has 58% fewer calories than the traditional recipe."

Source: Equal

Find this recipe at: http://diabeticgourmet.com/recipes/html/1031.shtml

Serves: 8

Ingredients

2 cups fresh or frozen cranberries

1 cup water

1 cup Equal Spoonful or Granulated*

1 four-serving size cranberry or cherry sugar-free gelatin

1 cup boiling water

1 cup diced celery

1 can (7-1/4 ounces) crushed pineapple in juice, undrained

1/2 cup chopped walnuts

Directions

Bring cranberries and water to a boil. Remove from heat when cranberries have popped open. Stir in Equal. Set aside to cool.

Dissolve gelatin in 1 cup boiling water. Add cranberry sauce; mix thoroughly. Add celery, pineapple with juice and walnuts. Pour into a mold or bowl. Refrigerate several hours or overnight until firm.

Nutritional Information Per Serving: Calories: 82; Protein: 2 g; Fat: 5 g; Sodium: 32 mg; Cholesterol: 0 mg; Carbohydrates: 9 g; Exchanges: 1/2 fruit, 1 fat

CRANBERRY ORANGE BREAD

Servings: 16

Find this recipe at: http://diabeticgourmet.com/recipes/html/177.shtml

Ingredients

2 cups all-purpose flour

1 cup QUAKER Oats (quick or old fashioned, uncooked)

2 tablespoons fructose

1 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt (optional)

3/4 cup skim milk

3/4 cup egg substitute or 3 whole eggs

1/3 cup unsweetened orange juice

1/4 cup vegetable oil

1 tablespoon grated orange peel

1/2 cup chopped cranberries, fresh or frozen

1/4 cup chopped nuts* (optional)

Directions

Heat oven to 350F. Grease and flour 9x5-inch loaf pan. Combine first 6 ingredients; mix well. Set aside.

Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.

Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.

*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.

Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 4 g; Sodium: 80 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread , 1 Fat

Diabetic Thursday - A Day Early

Another day's worth of diabetic recipes. Enjoy!

Note: Since tomorrow is Christmas, Diabetic Thursday recipes are posting today, as well as a Wednesday's usual post. Next week – New Year's Day – Diabetic Thursday will post on its normal day, staring the New Year off with a running start. For those who celebrate Christmas, Merry Christmas. And no matter what faith you lean toward, may the peace and joy of the holiday season be with you and your family.

QUINOA PILAF WITH RED AND YELLOW PEPPERS

Yield: 2-1/4 pounds; Serves: 12

Serving Size: 3 ounces

Source: The Professional Chef's Techniques of Healthy Cooking

Book Info: http://diabeticgourmet.com/book_archive/details/96.shtml

Print Version: http://diabeticgourmet.com/recipes/html/611.shtml

Ingredients

2-1/2 tablespoons minced shallots

2 tablespoons minced garlic

20 fluid ounces Chicken or Vegetable stock

12 ounces quinoa, well-rinsed

1/2 teaspoon salt

1/4 teaspoon ground white pepper

1 bay leaf

1 sprig thyme

7 ounces roasted red and yellow peppers, diced

Directions

In a medium saucepan, sweat the shallots and garlic in 2 fluid ounces of the stock until the shallots are translucent.

Add the quinoa, remaining stock, salt, pepper, bay leaf, and thyme. Bring the liquid to a boil.

Cover the pot tightly and place in a 350 degree F. oven until the quinoa is tender and has absorbed all the liquid, about 15 minutes.

Remove and discard the bay leaf and thyme. Fluff the quinoa with a fork to separate the grains and release steam. Fold in the peppers and serve.

Nutritional Information Per Serving: (3 ounces)

Calories: 130, Fat: 2g, Cholesterol: 0mg, Sodium: 150mg, Carbohydrate: 22g, Dietary Fiber: 2g, Sugars: 1g, Protein: 5g; Diabetic Exchanges: 1 Bread/Starch, 1 Vegetable

FRUITFUL FROZEN YOGURT

Yield: 6 servings

Online version: http://diabeticgourmet.com/recipes/html/841.shtml

Source: Diabetic Dream Desserts

Book Info: http://diabeticgourmet.com/book_archive/details/61.shtml

Ingredients

1-1/2 cups frozen fruit, coarsely chopped and thawed (such as raspberries, strawberries, blueberries, blackberries, cherries, or peaches)

4 cups light vanilla yogurt (or use the same flavor yogurt as the fruit you choose)

Sugar substitute equal for 1/4 cup sugar

Directions

Place the fruit and the accumulated juices in a large bowl and mash slightly with a fork.

Stir in the yogurt and sugar substitute.

Pour the mixture into a 1-1/2 quart ice cream maker and proceed as directed by the manufacturer.

Spoon into dessert dishes and serve immediately.

Nutritional Information Per Serving: Calories: 114; Protein: 8 g; Fat: 0.4 g; Sodium: 122 mg; Cholesterol: 4 mg; Carbohydrates: 19 g; Exchanges: 1 Carbohydrate

LIGHT LEMON CAKE

Yield: 20 servings

Online version: http://diabeticgourmet.com/recipes/html/840.shtml

Source: Diabetic Dream Desserts

Book Info: http://diabeticgourmet.com/book_archive/details/61.shtml

Ingredients

1 box (1 pound, 2.25 ounces) white or lemon cake mix

1 cup water

1/2 cup nonfat or light sour cream

1/2 cup fat-free egg substitute

2 packages (4-serving size each) sugar-free lemon gelatin mix

1 cup boiling water

1 cup cold tap water

Frosting:

2 cups nonfat or light whipped topping

3/4 cup light lemon yogurt

Directions

Preheat the oven to 350 degrees F.

Place the cake mix, water, sour cream, and egg substitute in a large bowl and beat with an electric mixer for 2 minutes.

Coat a 9-by-13 inch pan with cooking spray and spread the mixture evenly in the pan.

Bake for about 30 minutes, or just until the top springs back when lightly touched and a wooden toothpick inserted in the center of the cake comes out clean.

Let the cake cool to room temperature. Then, using a fork, poke holes in the cake at 1/2-inch intervals.

Place the gelatin mix in a medium bowl and add the boiling water. Whisk for 2 minutes or until the gelatin is completely dissolved. Stir in the cold water.

Slowly pour the gelatin mixture over the cake, allowing it to be absorbed.

Cover and refrigerate for at least 3 hours.

To make the frosting, place the whipped topping in a small bowl and fold in the yogurt. Spread the frosting over the cake and chill for an additional hour before serving.

Nutritional Information Per Serving: Calories: 138; Protein: 3 g; Fat: 2 g; Sodium: 218 mg; Cholesterol: 0 mg; Carbohydrates: 26 g; Exchanges: 2 Carbohydrate, 1/2 Fat

VEGGIE PATCH SOUP

Yield: 10 servings

Online version: http://diabeticgourmet.com/recipes/html/835.shtml

Source: Mr. Food Every Day's a Holiday Diabetic Cookbook

Ingredients

6 cups water

2 medium-sized white potatoes, peeled and cut into 1-inch chunks

4 large tomatoes, cored and cut into 1-inch chunks

4 medium-sized carrots, peeled and cut into 1-inch chunks

3 medium-sized zucchini, cut into 1-inch chunks

2 medium-sized green bell peppers, coarsely chopped

2 medium-sized onions, coarsely chopped

3 garlic cloves, minced

1-1/2 teaspoons salt

1/2 teaspoon black pepper

Directions

In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.

Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.

Nutritional Information Per Serving: Calories: 84; Protein: 2 g; Sodium: 383 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 20 g; Exchanges: 1/2 Starch, 2 Vegetable

BUTTERNUT SQUASH AND APPLE SOUP WITH TOASTED ALMONDS AND WILD RICE

Yield: 12 servings.
Serving Size: 1 cup

To view this online, click here.

Ingredients

2 cups water

1/2 cup wild rice

1/2 cup sliced almonds

1 1/2 Tbsp canola oil

1 cup chopped onion

2 cups low-sodium chicken broth

2 cups water

1-3 lb Butternut Squash, peeled and flesh cut into 1-inch cubes to yield 8 cups

1 Granny Smith apple, peeled, cored and coarsely chopped

1 bay leaf

1 cinnamon stick

1/2 tsp salt, optional

1/2 tsp nutmeg

Directions

In medium saucepan, bring 2 cups water to a boil and add wild rice. Reduce heat, cover and simmer for about 45 minutes or until water is evaporated and rice grains have split open. (Check occasionally to ensure water does not evaporate too quickly causing rice to burn). Drain any excess water and set aside.

In nonstick skillet over medium-high heat, toast almonds to golden brown, about 1-2 minutes. Watch so they don't burn. Remove and set aside.

In large soup pot, heat canola oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes or until opaque; do not allow onions to brown. Stir in broth, water, squash, apple, bay leaf and cinnamon stick. Bring to a boil and then reduce heat and simmer for 25-30 minutes or until squash and apples are tender. Remove from heat and remove bay leaf and cinnamon stick.

Purée soup with immersion blender or food processor. Return to low heat and stir in salt (if using) and nutmeg. Stir in wild rice to heat through. Spoon soup into bowls and garnish each bowl with 1 Tbsp toasted almonds.

Nutritional Information Per Serving: Calories: 110; Protein: 3 g; Fat: 4 g; Sodium: 115 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 4 g; Carbohydrates: 17 g

NOODLE KUGEL

Yield: 12 Servings

Source: The New Family Cookbook for People with Diabetes

Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Print Version: http://diabeticgourmet.com/recipes/html/684.shtml

Ingredients

8 ounces uncooked broad egg noodles

3 large eggs, beaten, or 3/4 cup egg substitute

3/4 cup low-fat small-curd cottage cheese

1 tablespoon brown sugar

1 teaspoon ground cinnamon

1 teaspoon pure vanilla extract

1 large tart apple, peeled, cored, and diced in 1/4-inch pieces

1/4 cup raisins, soaked in hot water for 10 minutes and drained

1/4 cup margarine, melted

Directions

Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.

Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.

Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.

Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.

Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat