It's time for another Diabetic Thursday, the last one of 2018. Today's six recipes include Peachy Kabobs and Lemony Sugar Snap and Chicken Stir-Fry. Enjoy!
MARINATED ARTICHOKE APPETIZERS
Yield: 24 appetizers
Serving Size: 1 appetizer
Source: The Complete Diabetes Prevention Plan
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=776
Online version: 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: 3 g; Fat: 2.1 g; Sodium: 92 mg; Cholesterol: 5 mg; Saturated Fat: 0.6 g; Carbohydrates: 1.8 g; Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable
CUBAN BLACK BEANS
Contains 9 grams of dietary fiber
8 servings
Serving size: 1 cup
Source: How to Cook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/262.shtml
Ingredients
2-1/2 cups dried black beans
Enough water to cover the beans
2 qt water
2 Tbsp olive oil
1 medium onion, chopped
1 green pepper, sliced
1 tsp oregano
1 bay leaf
1/4 tsp pepper
1/2 tsp ginger
1 tsp salt
1 tsp chili powder
2 tsp lime juice
2 tsp cumin
Directions
Cover the beans with cold water and soak them for 8-12 hours. Discard the water. Then combine all ingredients in a large stock- pot. Bring the mixture to a boil over medium-high heat.
Once the mixture boils, reduce the heat and allow beans to simmer for 1 1/2 - 2 hours with cover slightly ajar. (The age of dried beans affects their cooking time. Older beans take longer; fresh beans cook faster.)
Nutritional Information Per Serving: Calories: 233; Protein: 13 g; Fat: 4 g; Sodium: 29 mg; Cholesterol: 0 mg; Carbohydrates: 37 g; Exchanges: 2-1/2 Starch; 1 Lean Meat
PEACHY KABOBS
Serves 8
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=815
Online version: 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
CALYPSO BEEF SOUP
This recipe starts off, “This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.”
Makes 6 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=819
Online version with photo: http://diabeticgourmet.com/recipes/html/819.shtml
Ingredients
1-1/2 pounds 95% ground beef
1 cup diced peeled sweet potato
1/2 cup chopped onion
1/2 cup chopped red bell pepper
1 teaspoon curry powder
2 tablespoons all-purpose flour
2 cups water or ready-to-serve beef broth
1 can (15-1/2 ounces) black-eyed peas, rinsed, drained
1 can (13-1/2 ounces) light unsweetened coconut milk
2 cups packed fresh baby spinach leaves
3 tablespoons chopped fresh thyme
Salt and ground black pepper
Directions
Heat large nonstick skillet over medium heat until hot.
Add ground beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally.
Remove from skillet with slotted spoon. Pour off drippings in pan; add sweet potato, onion, bell pepper and curry powder.
Cook 4 to 5 minutes or until onion and pepper are crisp-tender, stirring occasionally.
Stir in flour; cook and stir 1 minute.
Stir in water, black-eyed peas and coconut milk; bring to a boil.
Reduce heat; cover and simmer 5 to 8 minutes or until sweet potato is tender.
Stir in spinach and thyme. Cook 1 minute or until spinach wilts.
Season with salt and black pepper, as desired.
Nutritional Information Per Serving: Calories: 308; Protein: 30 g; Fat: 11 g; Sodium: 327 mg; Cholesterol: 76 mg; Saturated Fat: 6 g; Dietary Fiber: 4 g; Carbohydrates: 22 g
LEMONY SUGAR SNAP AND CHICKEN STIR-FRY
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=824
Online version: http://diabeticgourmet.com/recipes/html/824.shtml
Source: The Eating Well Diabetes Cookbook
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
VEGGIE PATCH SOUP
Yield: 10 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=835
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
Showing posts with label Calypso Beef Soup. Show all posts
Showing posts with label Calypso Beef Soup. Show all posts
Thursday, December 26, 2019
Thursday, December 5, 2019
Diabetic Thursday
It's time for another Diabetic Thursday. Today's six recipes include Peachy Kabobs and Lemony Sugar Snap and Chicken Stir-Fry. Enjoy!
MARINATED ARTICHOKE APPETIZERS
Yield: 24 appetizers
Serving Size: 1 appetizer
Source: The Complete Diabetes Prevention Plan
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=776
Online version: 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: 3 g; Fat: 2.1 g; Sodium: 92 mg; Cholesterol: 5 mg; Saturated Fat: 0.6 g; Carbohydrates: 1.8 g; Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable
CUBAN BLACK BEANS
Contains 9 grams of dietary fiber
8 servings
Serving size: 1 cup
Source: How to Cook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/262.shtml
Ingredients
2-1/2 cups dried black beans
Enough water to cover the beans
2 qt water
2 Tbsp olive oil
1 medium onion, chopped
1 green pepper, sliced
1 tsp oregano
1 bay leaf
1/4 tsp pepper
1/2 tsp ginger
1 tsp salt
1 tsp chili powder
2 tsp lime juice
2 tsp cumin
Directions
Cover the beans with cold water and soak them for 8-12 hours. Discard the water. Then combine all ingredients in a large stock- pot. Bring the mixture to a boil over medium-high heat.
Once the mixture boils, reduce the heat and allow beans to simmer for 1 1/2 - 2 hours with cover slightly ajar. (The age of dried beans affects their cooking time. Older beans take longer; fresh beans cook faster.)
Nutritional Information Per Serving: Calories: 233; Protein: 13 g; Fat: 4 g; Sodium: 29 mg; Cholesterol: 0 mg; Carbohydrates: 37 g; Exchanges: 2-1/2 Starch; 1 Lean Meat
PEACHY KABOBS
Serves 8
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=815
Online version: 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
CALYPSO BEEF SOUP
This recipe starts off, “This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.”
Makes 6 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=819
Online version with photo: http://diabeticgourmet.com/recipes/html/819.shtml
Ingredients
1-1/2 pounds 95% ground beef
1 cup diced peeled sweet potato
1/2 cup chopped onion
1/2 cup chopped red bell pepper
1 teaspoon curry powder
2 tablespoons all-purpose flour
2 cups water or ready-to-serve beef broth
1 can (15-1/2 ounces) black-eyed peas, rinsed, drained
1 can (13-1/2 ounces) light unsweetened coconut milk
2 cups packed fresh baby spinach leaves
3 tablespoons chopped fresh thyme
Salt and ground black pepper
Directions
Heat large nonstick skillet over medium heat until hot.
Add ground beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally.
Remove from skillet with slotted spoon. Pour off drippings in pan; add sweet potato, onion, bell pepper and curry powder.
Cook 4 to 5 minutes or until onion and pepper are crisp-tender, stirring occasionally.
Stir in flour; cook and stir 1 minute.
Stir in water, black-eyed peas and coconut milk; bring to a boil.
Reduce heat; cover and simmer 5 to 8 minutes or until sweet potato is tender.
Stir in spinach and thyme. Cook 1 minute or until spinach wilts.
Season with salt and black pepper, as desired.
Nutritional Information Per Serving: Calories: 308; Protein: 30 g; Fat: 11 g; Sodium: 327 mg; Cholesterol: 76 mg; Saturated Fat: 6 g; Dietary Fiber: 4 g; Carbohydrates: 22 g
LEMONY SUGAR SNAP AND CHICKEN STIR-FRY
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=824
Online version: http://diabeticgourmet.com/recipes/html/824.shtml
Source: The Eating Well Diabetes Cookbook
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
VEGGIE PATCH SOUP
Yield: 10 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=835
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
MARINATED ARTICHOKE APPETIZERS
Yield: 24 appetizers
Serving Size: 1 appetizer
Source: The Complete Diabetes Prevention Plan
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=776
Online version: 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: 3 g; Fat: 2.1 g; Sodium: 92 mg; Cholesterol: 5 mg; Saturated Fat: 0.6 g; Carbohydrates: 1.8 g; Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable
CUBAN BLACK BEANS
Contains 9 grams of dietary fiber
8 servings
Serving size: 1 cup
Source: How to Cook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/262.shtml
Ingredients
2-1/2 cups dried black beans
Enough water to cover the beans
2 qt water
2 Tbsp olive oil
1 medium onion, chopped
1 green pepper, sliced
1 tsp oregano
1 bay leaf
1/4 tsp pepper
1/2 tsp ginger
1 tsp salt
1 tsp chili powder
2 tsp lime juice
2 tsp cumin
Directions
Cover the beans with cold water and soak them for 8-12 hours. Discard the water. Then combine all ingredients in a large stock- pot. Bring the mixture to a boil over medium-high heat.
Once the mixture boils, reduce the heat and allow beans to simmer for 1 1/2 - 2 hours with cover slightly ajar. (The age of dried beans affects their cooking time. Older beans take longer; fresh beans cook faster.)
Nutritional Information Per Serving: Calories: 233; Protein: 13 g; Fat: 4 g; Sodium: 29 mg; Cholesterol: 0 mg; Carbohydrates: 37 g; Exchanges: 2-1/2 Starch; 1 Lean Meat
PEACHY KABOBS
Serves 8
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=815
Online version: 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
CALYPSO BEEF SOUP
This recipe starts off, “This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.”
Makes 6 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=819
Online version with photo: http://diabeticgourmet.com/recipes/html/819.shtml
Ingredients
1-1/2 pounds 95% ground beef
1 cup diced peeled sweet potato
1/2 cup chopped onion
1/2 cup chopped red bell pepper
1 teaspoon curry powder
2 tablespoons all-purpose flour
2 cups water or ready-to-serve beef broth
1 can (15-1/2 ounces) black-eyed peas, rinsed, drained
1 can (13-1/2 ounces) light unsweetened coconut milk
2 cups packed fresh baby spinach leaves
3 tablespoons chopped fresh thyme
Salt and ground black pepper
Directions
Heat large nonstick skillet over medium heat until hot.
Add ground beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally.
Remove from skillet with slotted spoon. Pour off drippings in pan; add sweet potato, onion, bell pepper and curry powder.
Cook 4 to 5 minutes or until onion and pepper are crisp-tender, stirring occasionally.
Stir in flour; cook and stir 1 minute.
Stir in water, black-eyed peas and coconut milk; bring to a boil.
Reduce heat; cover and simmer 5 to 8 minutes or until sweet potato is tender.
Stir in spinach and thyme. Cook 1 minute or until spinach wilts.
Season with salt and black pepper, as desired.
Nutritional Information Per Serving: Calories: 308; Protein: 30 g; Fat: 11 g; Sodium: 327 mg; Cholesterol: 76 mg; Saturated Fat: 6 g; Dietary Fiber: 4 g; Carbohydrates: 22 g
LEMONY SUGAR SNAP AND CHICKEN STIR-FRY
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=824
Online version: http://diabeticgourmet.com/recipes/html/824.shtml
Source: The Eating Well Diabetes Cookbook
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
VEGGIE PATCH SOUP
Yield: 10 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=835
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
Thursday, December 27, 2018
Diabetic Thursday
It's time for another Diabetic Thursday, the last one of 2018. Today's six recipes include Peachy Kabobs and Lemony Sugar Snap and Chicken Stir-Fry. Enjoy!
MARINATED ARTICHOKE APPETIZERS
Yield: 24 appetizers
Serving Size: 1 appetizer
Source: The Complete Diabetes Prevention Plan
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=776
Online version: 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: 3 g; Fat: 2.1 g; Sodium: 92 mg; Cholesterol: 5 mg; Saturated Fat: 0.6 g; Carbohydrates: 1.8 g; Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable
CUBAN BLACK BEANS
Contains 9 grams of dietary fiber
8 servings
Serving size: 1 cup
Source: How to Cook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/262.shtml
Ingredients
2-1/2 cups dried black beans
Enough water to cover the beans
2 qt water
2 Tbsp olive oil
1 medium onion, chopped
1 green pepper, sliced
1 tsp oregano
1 bay leaf
1/4 tsp pepper
1/2 tsp ginger
1 tsp salt
1 tsp chili powder
2 tsp lime juice
2 tsp cumin
Directions
Cover the beans with cold water and soak them for 8-12 hours. Discard the water. Then combine all ingredients in a large stock- pot. Bring the mixture to a boil over medium-high heat.
Once the mixture boils, reduce the heat and allow beans to simmer for 1 1/2 - 2 hours with cover slightly ajar. (The age of dried beans affects their cooking time. Older beans take longer; fresh beans cook faster.)
Nutritional Information Per Serving: Calories: 233; Protein: 13 g; Fat: 4 g; Sodium: 29 mg; Cholesterol: 0 mg; Carbohydrates: 37 g; Exchanges: 2-1/2 Starch; 1 Lean Meat
PEACHY KABOBS
Serves 8
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=815
Online version: 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
CALYPSO BEEF SOUP
This recipe starts off, “This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.”
Makes 6 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=819
Online version with photo: http://diabeticgourmet.com/recipes/html/819.shtml
Ingredients
1-1/2 pounds 95% ground beef
1 cup diced peeled sweet potato
1/2 cup chopped onion
1/2 cup chopped red bell pepper
1 teaspoon curry powder
2 tablespoons all-purpose flour
2 cups water or ready-to-serve beef broth
1 can (15-1/2 ounces) black-eyed peas, rinsed, drained
1 can (13-1/2 ounces) light unsweetened coconut milk
2 cups packed fresh baby spinach leaves
3 tablespoons chopped fresh thyme
Salt and ground black pepper
Directions
Heat large nonstick skillet over medium heat until hot.
Add ground beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally.
Remove from skillet with slotted spoon. Pour off drippings in pan; add sweet potato, onion, bell pepper and curry powder.
Cook 4 to 5 minutes or until onion and pepper are crisp-tender, stirring occasionally.
Stir in flour; cook and stir 1 minute.
Stir in water, black-eyed peas and coconut milk; bring to a boil.
Reduce heat; cover and simmer 5 to 8 minutes or until sweet potato is tender.
Stir in spinach and thyme. Cook 1 minute or until spinach wilts.
Season with salt and black pepper, as desired.
Nutritional Information Per Serving: Calories: 308; Protein: 30 g; Fat: 11 g; Sodium: 327 mg; Cholesterol: 76 mg; Saturated Fat: 6 g; Dietary Fiber: 4 g; Carbohydrates: 22 g
LEMONY SUGAR SNAP AND CHICKEN STIR-FRY
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=824
Online version: http://diabeticgourmet.com/recipes/html/824.shtml
Source: The Eating Well Diabetes Cookbook
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
VEGGIE PATCH SOUP
Yield: 10 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=835
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
MARINATED ARTICHOKE APPETIZERS
Yield: 24 appetizers
Serving Size: 1 appetizer
Source: The Complete Diabetes Prevention Plan
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=776
Online version: 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: 3 g; Fat: 2.1 g; Sodium: 92 mg; Cholesterol: 5 mg; Saturated Fat: 0.6 g; Carbohydrates: 1.8 g; Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable
CUBAN BLACK BEANS
Contains 9 grams of dietary fiber
8 servings
Serving size: 1 cup
Source: How to Cook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/262.shtml
Ingredients
2-1/2 cups dried black beans
Enough water to cover the beans
2 qt water
2 Tbsp olive oil
1 medium onion, chopped
1 green pepper, sliced
1 tsp oregano
1 bay leaf
1/4 tsp pepper
1/2 tsp ginger
1 tsp salt
1 tsp chili powder
2 tsp lime juice
2 tsp cumin
Directions
Cover the beans with cold water and soak them for 8-12 hours. Discard the water. Then combine all ingredients in a large stock- pot. Bring the mixture to a boil over medium-high heat.
Once the mixture boils, reduce the heat and allow beans to simmer for 1 1/2 - 2 hours with cover slightly ajar. (The age of dried beans affects their cooking time. Older beans take longer; fresh beans cook faster.)
Nutritional Information Per Serving: Calories: 233; Protein: 13 g; Fat: 4 g; Sodium: 29 mg; Cholesterol: 0 mg; Carbohydrates: 37 g; Exchanges: 2-1/2 Starch; 1 Lean Meat
PEACHY KABOBS
Serves 8
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=815
Online version: 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
CALYPSO BEEF SOUP
This recipe starts off, “This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.”
Makes 6 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=819
Online version with photo: http://diabeticgourmet.com/recipes/html/819.shtml
Ingredients
1-1/2 pounds 95% ground beef
1 cup diced peeled sweet potato
1/2 cup chopped onion
1/2 cup chopped red bell pepper
1 teaspoon curry powder
2 tablespoons all-purpose flour
2 cups water or ready-to-serve beef broth
1 can (15-1/2 ounces) black-eyed peas, rinsed, drained
1 can (13-1/2 ounces) light unsweetened coconut milk
2 cups packed fresh baby spinach leaves
3 tablespoons chopped fresh thyme
Salt and ground black pepper
Directions
Heat large nonstick skillet over medium heat until hot.
Add ground beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally.
Remove from skillet with slotted spoon. Pour off drippings in pan; add sweet potato, onion, bell pepper and curry powder.
Cook 4 to 5 minutes or until onion and pepper are crisp-tender, stirring occasionally.
Stir in flour; cook and stir 1 minute.
Stir in water, black-eyed peas and coconut milk; bring to a boil.
Reduce heat; cover and simmer 5 to 8 minutes or until sweet potato is tender.
Stir in spinach and thyme. Cook 1 minute or until spinach wilts.
Season with salt and black pepper, as desired.
Nutritional Information Per Serving: Calories: 308; Protein: 30 g; Fat: 11 g; Sodium: 327 mg; Cholesterol: 76 mg; Saturated Fat: 6 g; Dietary Fiber: 4 g; Carbohydrates: 22 g
LEMONY SUGAR SNAP AND CHICKEN STIR-FRY
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=824
Online version: http://diabeticgourmet.com/recipes/html/824.shtml
Source: The Eating Well Diabetes Cookbook
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
VEGGIE PATCH SOUP
Yield: 10 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=835
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
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