It's Thursday, which means (ta-da) Diabetic Thursday. So...here are today's six diabetic recipes. Enjoy!
MISO ONION SOUP
Yield: 8 servings
View online: http://diabeticgourmet.com/recipes/html/515.shtml
Ingredients
2 Tbsp. canola oil, divided
3 peeled red (Spanish) onions, halved and thinly-sliced
1 tsp. sugar or equivalent sugar-substitute
1 Tbsp. Dijon-style mustard
1 tsp. dried thyme
3 cups fat-free, reduced-sodium beef broth
5 cups water
Salt and freshly ground black pepper
6 1-inch thick slices whole-wheat Italian bread
1/4 cup red or brown rice miso
1/3 cup freshly-grated Parmesan cheese (optional)
Directions
Heat half the oil in large Dutch oven or pot over medium-high heat. Add the onions, stirring to coat them with oil. Cover tightly, reduce heat to medium low and cook until onions are wilted, about 10 minutes.
Sprinkle the sugar over the onions and stir in. Increase heat and saute until onions are well browned, about 12 minutes, stirring often.
Remove the pot from heat and scrape it to loosen all the browned bits on the bottom. Stir in mustard, thyme, broth and water. Return to high heat and cook until liquid comes to a boil. Reduce the heat, partially cover the pot and simmer until the onions are very soft, 30 to 40 minutes.
Meanwhile, brush bread on both sides with remaining oil. Grill or toast bread in 400 degree oven. Set aside to cool. Cut into rough cubes with a sharp, serrated knife.
Place the miso in a small bowl. Gradually stir in about 1/4 cup of the soup, mixing until well blended. Stir the mixture into the soup. Season to taste with salt and pepper.
Ladle soup into deep bowls. Sprinkle top with toasted bread cubes. Sprinkle 1 scant tablespoon cheese on top (optional).
Nutritional Information Per Serving: Calories: 102; Protein: 5 g; Fat: 4 g; Sodium: 608 mg; Carbohydrates: 13 g; Less than 1 g saturated fat, 3 g dietary fiber; Exchanges: 3/4 Bread/Starch, 1 Vegetable, 1 Fat
GRILLED CHICKEN WITH FRUIT SALSA
Yield: 4 servings.
Serving Size: about 4 ounces
Source: The Diabetes Food and Nutrition Bible
Book Info: http://diabeticgourmet.com/book_archive/details/11.shtml
View online: http://diabeticgourmet.com/recipes/html/537.shtml
Ingredients
Fruit Salsa:
2 cans (8 oz each) crushed pineapple, packed in juice, drained
1 mango, peeled and cubed
1/2 papaya, peeled and cubed
2 Tbsp rice vinegar
1 Tbsp finely minced cilantro
1 Tbsp minced red pepper
Grilled Chicken:
2 whole chicken breasts, boned, skinned, halved (10 oz meat each)
2 tsp olive oil
Garnish:
Kiwi slices
Directions
In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.
Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.
To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.
Nutritional Information Per Serving: Calories: 305; Calories from Fat: 54 ; Protein: 32 g; Fat: 6 g; Sodium: 79 mg; Cholesterol: 85 mg; Dietary Fiber: 3 g; Sugars: 25 g; Carbohydrates: 30 g; Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat
BLUEBERRY CRUMBLE
Makes: 2-1/2 cups (5 Servings)
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2/3 cup graham cracker crumbs
2 tablespoons sugar
1/2 tablespoon ground cinnamon
2 tablespoons margarine
2 cups fresh blueberries
Directions
Preheat the oven to 350 degrees F. Prepare an 8-inch-round baking dish with butter-flavored nonstick pan spray.
In a small bowl, combine the crumbs, sugar, and cinnamon. Cut in the margarine with a fork or pastry blender until the mixture is crumbly.
Place the berries in a prepared baking dish. Cover with the crumb mixture. Bake 30 minutes. Serve warm.
Nutritional Information Per Serving (1/2 cup): Calories: 164, Fat: 6 g, Cholesterol: 0 mg, Sodium: 159 mg, Carbohydrate: 26 g, Dietary Fiber: 2 g, Sugars: 13 g, Protein: 2 g; Diabetic Exchanges: 1 Starch, 1/2 Fruit, 1 Fat
TUNA SALAD WRAP
This starts off, “Use vegetables in wraps, which hold better than sandwiches if you keep the wrapper flexible and don't overstuff them. The following recipe uses cream cheese and a lettuce leaf to prevent the moist filling from turning the wrapper soggy. Cold wraps usually improve in flavor by sitting in the refrigerator overnight.” Makes 4 wraps.
Find this recipe at: http://diabeticgourmet.com/recipes/html/231.shtml
Ingredients
1 can (6.5 oz.) water-packed white tuna, drained
1 small carrot, shredded
1/4 cup finely chopped celery
1/4 cup finely chopped green pepper
1/2 Tbsp. dried chives or chervil
2-4 Tbsp. nonfat mayonnaise
Salt and freshly ground black pepper, to taste
4 8-inch flour tortillas
4 Tbsp. nonfat cream cheese
4 well-dried leaves of leafy green lettuce slightly smaller than a tortilla
1/2 cup shredded reduced-fat cheddar cheese
4 sprigs fresh mint, cilantro, or flat-leaf parsley
Directions
In small bowl, combine tuna, carrot, celery, green pepper, chives and enough mayonnaise to make a moist (but not wet) salad. Add salt and freshly ground pepper to taste.
On each tortilla, spread a thin layer of cream cheese (about 1 tablespoon) across the center two-thirds of tortilla's surface, leaving a 2-inch margin along edges. Center 1 lettuce leaf on top of each tortilla. Press leaf into cream cheese. Spread one-fourth of the tuna salad firmly over each lettuce leaf, leaving a 2-inch margin at top and bottom of each tortilla. Sprinkle one-fourth of cheese over each tortilla and top with sprig of fresh mint or other fresh herb.
Fold the bottom of the tortilla up to cover the top of the filling. Fold in the two sides a quarter-inch. Roll tortilla up, holding side folds in. Roll wraps tightly and as firmly as possible to ensure packets stays closed. Tightly seal each in plastic wrap and refrigerate until ready to serve or pack. Wraps made without wet ingredients can keep for 24 hours or more without getting soggy.
Nutritional Information Per Serving: Calories: 238; Protein: 20 g; Fat: 6 g; Sodium: 534 mg; Carbohydrates: 24 g; Exchanges: 2 Low-Fat Meat; 1 Bread/Starch; 1-1/2 Vegetable
BAKED CHICKEN PARMESAN
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/228.shtml
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Protein: 38 g; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Carbohydrates: 11 g; Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
CHICKEN WITH TRI-COLORED PEPPERS
Yield: 4 servings
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/403.shtml
Ingredients
2 teaspoons canola oil
1 pound boneless, skinless chicken breasts, cut into 2-inch strips
1/2 cup diced onion
2 cloves garlic, minced
1 each small red, yellow, and green bell peppers, seeded and sliced into 1-inch strips
1/2 cup fat-free, reduced-sodium chicken broth
2 tablespoons lite soy sauce
1 tablespoon white wine (optional)
1/2 teaspoon sesame oil
2 teaspoons cornstarch
Directions
In a wok or heavy skillet over medium-high heat, heat the canola oil. Add the chicken and saute for 2 minutes. Add the onion and garlic and saute for 4-5 minutes more.
Remove the chicken and onion from the pan. Add the peppers and saute for 5 minutes.
Combine the broth, soy sauce, white wine, sesame oil, and cornstarch in a measuring cup and mix well.
Add the sauce to the peppers. Add the chicken and onions back to the pan. Stir for 1-2 minutes until sauce has thickened.
Nutritional Information Per Serving: Calories: 204; Protein: 27 g; Fat: 6 g; Sodium: 425 mg; Cholesterol: 68 mg; Carbohydrates: 10 g; Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat
Showing posts with label Chicken with Tri-Colored Peppers. Show all posts
Showing posts with label Chicken with Tri-Colored Peppers. Show all posts
Thursday, October 13, 2016
Thursday, March 10, 2016
Diabetic Thursday
Note:: This was posted the October 19, 2015 post of my diabetic food blog, Diabetic Delights. The article is several months old, but still worth the read, and the recipes are yummy. Enjoy!
While many of us (I include myself in this category) are thankful for many of scientific breakthroughs, there are some chemicals that are unsafe. I know, surprise, surprise! Not that many of us are truly surprise, right? We do know that many advances are great – insulin, vaccines, air conditioning – while others have really negative effects on us (think: thalidomide).
A recent email from The Diabetic News had an article titled “Common Chemicals Linked to Rising Diabetes, Obesity and more.” Well worth the read. You can click on the title to access the article.
Now on to today's recipes. Enjoy!
Note: I know I've hit you up with quite a few articles recently. I'm going to try interspersing them to maybe two or three a week so that you're not quite so over-loaded with them. If you have any thoughts on the frequency of the articles – whether it's “keep them on a daily basis, if possible” or “get rid of them completely; this is a food blog!”, please, let me know! (Thanks!)
CHICKEN WITH TRI-COLORED PEPPERS
Yield: 4 servings
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/403.shtml
Ingredients
2 teaspoons canola oil
1 pound boneless, skinless chicken breasts, cut into 2-inch strips
1/2 cup diced onion
2 cloves garlic, minced
1 each small red, yellow, and green bell peppers, seeded and sliced into 1-inch strips
1/2 cup fat-free, reduced-sodium chicken broth
2 tablespoons lite soy sauce
1 tablespoon white wine (optional)
1/2 teaspoon sesame oil
2 teaspoons cornstarch
Directions
In a wok or heavy skillet over medium-high heat, heat the canola oil. Add the chicken and saute for 2 minutes. Add the onion and garlic and saute for 4-5 minutes more.
Remove the chicken and onion from the pan. Add the peppers and saute for 5 minutes.
Combine the broth, soy sauce, white wine, sesame oil, and cornstarch in a measuring cup and mix well.
Add the sauce to the peppers. Add the chicken and onions back to the pan. Stir for 1-2 minutes until sauce has thickened.
Nutritional Information Per Serving: Calories: 204; Protein: 27 g; Fat: 6 g; Sodium: 425 mg; Cholesterol: 68 mg; Carbohydrates: 10 g; Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat
CHICKEN AND ALMOND STEW
Yield: 4 servings
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/398.shtml
Ingredients
1 tablespoon olive oil
1/2 cup chopped onion
2 cups low-fat, low-sodium chicken broth
1 cup diced canned tomatoes, drained
2 tablespoons slivered almonds
1 teaspoon chili powder
1/4 teaspoon cayenne pepper
1/2 teaspoon cinnamon
1 pound cubed cooked deli chicken
1 (15 ounce) can black beans, rinsed and drained
Directions
In a large stockpot over medium-high heat, heat the oil. Add the onion and saute for 3-5 minutes, stirring occasionally.
Add the broth, tomatoes, almonds, and spices. Bring to a boil, lower the heat, and simmer for 30 minutes. Add the chicken and beans and simmer for 10 more minutes.
Nutritional Information Per Serving: Calories: 276; Protein: 31 g; Fat: 7 g; Cholesterol: 40 mg; Carbohydrates: 25 g; Exchanges: 1 Starch, 1 Vegetable, 4 Very Lean Meat, 1 Monounsaturated Fat
OLD FASHIONED APPLE PIE
This comes from Diabetic Connect, and starts off, “Low-carb, gluten-free and no sugar added make this a super healthy alternative to traditional apple pie! An excellent recipe the entire family will enjoy.”
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/6291-old-fashioned-apple-pie
Ingredients
CRUST:
2 C almond flour
2 eggs
1/4 tsp. salt
3/4 tsp. xanthan gum
3 T non-hydrogenated palm shortening (or coconut oil)
1 T Swerve (or your choice of sweetener)
FILLING:
5 small or 3 large apples, peeled and cubed (I used Macintosh)
1/2 C Swerve (or your choice of sweetener)
1 tsp. ground cinnamon
1/8 tsp. nutmeg
1 tsp. vanilla
2 T butter, melted
1 T + 2 tsp. coconut flour, sifted
EGG WASH:
1 beaten egg
Directions
Preheat oven to 350 degrees.
Prepare crust by placing all ingredients into a food processor or high powered blender. Process until a thick ball of dough forms.
Press half the dough down into a 9 inch pie pan (no need to grease it). Bring it up over the sides like you would a traditional pie crust. It will be bumpier than a traditional pie crust.
Partially bake the bottom crust for 5-6 minutes in the pre-heated oven. Prepare the apple filling while you wait.
Combine all filling ingredients in a large bowl and mix well until apples are completely coated.
Remove bottom crust from the oven and spoon the apple filling into it, using the back of a spoon or spatula to flatten the apple surface as much as possible.
Cover the top of the apples with the remaining crust in one of two ways: First, roll the crust between two large sheets of parchment paper or plastic wrap until it is less than 1/4 inch thick and large enough to be placed over the pie. Alternately, simply press the upper crust down but adding small balls of dough to the top of the pie and then pushing them down together to create a thin, uniform crust over the top. Pinch together the top crust with the bottom crust.
Brush beaten egg over the top of the crust, being sure not to miss any spots.
Cut a few small holes in the center of the crust to release steam.
Bake the pie on the middle rack for 30-40 minutes or until the crust is deep golden brown.
SPINACH AND ONION SOUP
Yield: 4 servings
Source: Great Healthy Food - Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/672.shtml
Ingredients
1 tablespoon vegetable oil
2 medium onions, thinly sliced
3-3/4 cups vegetable stock
1 bay leaf
Salt and pepper
2/3 cup white wine
6 cups leaf spinach
Directions
Heat the oil in a saucepan and fry the onions for about 5-8 minutes over low heat, until they have softened.
Pour in the stock and bring to a boil. Add the bay leaf and the seasonings. Cover and simmer for 10 minutes.
Pour in the wine and add the spinach. Continue to cook, but only until the spinach has wilted slightly.
Remove the bay leaf and serve hot.
Nutritional Information Per Serving: Calories: 141; Protein: 6 g; Fat: 6 g; Sodium: 1011 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Carbohydrates: 14 g; Exchanges: 2 Vegetable, 1 Fat
DIABETIC SUNSHINE ORANGE CAKE
The recipe starts off, “A carb-controlled dessert the whole family can enjoy.”
Yield: Makes 12 servings
Source: Kansas Wheat Commission
Find this recipe at: http://diabeticgourmet.com/recipes/html/328.shtml
Ingredients
1/3 cup margarine
1/4 cup brown sugar replacement (Sugar Twin Brown)
1 teaspoon sugar replacement (Splenda or Sugar Twin)
1 large egg
1-1/4 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon baking soda
3/4 teaspoon ground cinnamon
1/3 cup raisins, or finely chopped fresh apple
1 teaspoon grated orange zest (peel)
2/3 cup unsweetened orange juice
Directions
Preheat oven to 350F. Lightly coat an 8x8x2-inch baking pan with cooking spray.
In a mixing bowl, combine margarine, sweeteners and egg. Beat on medium speed 2-3 minutes; scraping sides of bowl as necessary.
In medium bowl, sift together flour, baking powder, baking soda and cinnamon. Stir in raisins or apples and orange zest. Add to first mixture, alternating with the orange juice, beginning and ending with the flour mixture.
Pour the batter into the prepared pan. Bake 18-20 minutes, or until a wooden pick inserted in center comes out clean. Cool cake in pan on wire rack.
Nutritional Information Per Serving: Calories: 120; Protein: 2 g; Fat: 6 g; Sodium: 150 mg; Cholesterol: 25 mg; Carbohydrates: 15 g; Exchanges: 1 Bread/Starch, 1 Fat
CRAN-RAISIN CHUTNEY
Yield: 40 servings (1 tablespoon each)
Source: "1,001 Delicious Recipes for People with Diabetes"
Book info: http://diabeticgourmet.com/book_archive/details/22.shtmlIngredients
1 can (10 ounces) whole cranberries
Peel of 1 lemon
1/4 cup raisins
1 teaspoon grated ginger
1 teaspoon dry mustard
1 tart green apple, peeled, cored, diced
1 onion, chopped
1/2 red, green, or yellow bell pepper, chopped
1/2 cup apple cider vinegar
1/4 cup brown sugar
1/2 teaspoon salt
1 clove garlic, minced
Directions
Combine all ingredients in a saucepan; simmer, stirring frequently, until mixture thickens, about 1 hour. Cool and store in refrigerator until ready to serve.
Nutritional Information Per Serving (1 tablespoon each): Calories: 24, Fat: 0 g, Cholesterol: 0 mg, Sodium: 34 mg, Protein: 0.1 g, Carbohydrate: 6 g, Diabetic Exchanges: 1/2 Fruit
While many of us (I include myself in this category) are thankful for many of scientific breakthroughs, there are some chemicals that are unsafe. I know, surprise, surprise! Not that many of us are truly surprise, right? We do know that many advances are great – insulin, vaccines, air conditioning – while others have really negative effects on us (think: thalidomide).
A recent email from The Diabetic News had an article titled “Common Chemicals Linked to Rising Diabetes, Obesity and more.” Well worth the read. You can click on the title to access the article.
Now on to today's recipes. Enjoy!
Note: I know I've hit you up with quite a few articles recently. I'm going to try interspersing them to maybe two or three a week so that you're not quite so over-loaded with them. If you have any thoughts on the frequency of the articles – whether it's “keep them on a daily basis, if possible” or “get rid of them completely; this is a food blog!”, please, let me know! (Thanks!)
CHICKEN WITH TRI-COLORED PEPPERS
Yield: 4 servings
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/403.shtml
Ingredients
2 teaspoons canola oil
1 pound boneless, skinless chicken breasts, cut into 2-inch strips
1/2 cup diced onion
2 cloves garlic, minced
1 each small red, yellow, and green bell peppers, seeded and sliced into 1-inch strips
1/2 cup fat-free, reduced-sodium chicken broth
2 tablespoons lite soy sauce
1 tablespoon white wine (optional)
1/2 teaspoon sesame oil
2 teaspoons cornstarch
Directions
In a wok or heavy skillet over medium-high heat, heat the canola oil. Add the chicken and saute for 2 minutes. Add the onion and garlic and saute for 4-5 minutes more.
Remove the chicken and onion from the pan. Add the peppers and saute for 5 minutes.
Combine the broth, soy sauce, white wine, sesame oil, and cornstarch in a measuring cup and mix well.
Add the sauce to the peppers. Add the chicken and onions back to the pan. Stir for 1-2 minutes until sauce has thickened.
Nutritional Information Per Serving: Calories: 204; Protein: 27 g; Fat: 6 g; Sodium: 425 mg; Cholesterol: 68 mg; Carbohydrates: 10 g; Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat
CHICKEN AND ALMOND STEW
Yield: 4 servings
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/398.shtml
Ingredients
1 tablespoon olive oil
1/2 cup chopped onion
2 cups low-fat, low-sodium chicken broth
1 cup diced canned tomatoes, drained
2 tablespoons slivered almonds
1 teaspoon chili powder
1/4 teaspoon cayenne pepper
1/2 teaspoon cinnamon
1 pound cubed cooked deli chicken
1 (15 ounce) can black beans, rinsed and drained
Directions
In a large stockpot over medium-high heat, heat the oil. Add the onion and saute for 3-5 minutes, stirring occasionally.
Add the broth, tomatoes, almonds, and spices. Bring to a boil, lower the heat, and simmer for 30 minutes. Add the chicken and beans and simmer for 10 more minutes.
Nutritional Information Per Serving: Calories: 276; Protein: 31 g; Fat: 7 g; Cholesterol: 40 mg; Carbohydrates: 25 g; Exchanges: 1 Starch, 1 Vegetable, 4 Very Lean Meat, 1 Monounsaturated Fat
OLD FASHIONED APPLE PIE
This comes from Diabetic Connect, and starts off, “Low-carb, gluten-free and no sugar added make this a super healthy alternative to traditional apple pie! An excellent recipe the entire family will enjoy.”
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/6291-old-fashioned-apple-pie
Ingredients
CRUST:
2 C almond flour
2 eggs
1/4 tsp. salt
3/4 tsp. xanthan gum
3 T non-hydrogenated palm shortening (or coconut oil)
1 T Swerve (or your choice of sweetener)
FILLING:
5 small or 3 large apples, peeled and cubed (I used Macintosh)
1/2 C Swerve (or your choice of sweetener)
1 tsp. ground cinnamon
1/8 tsp. nutmeg
1 tsp. vanilla
2 T butter, melted
1 T + 2 tsp. coconut flour, sifted
EGG WASH:
1 beaten egg
Directions
Preheat oven to 350 degrees.
Prepare crust by placing all ingredients into a food processor or high powered blender. Process until a thick ball of dough forms.
Press half the dough down into a 9 inch pie pan (no need to grease it). Bring it up over the sides like you would a traditional pie crust. It will be bumpier than a traditional pie crust.
Partially bake the bottom crust for 5-6 minutes in the pre-heated oven. Prepare the apple filling while you wait.
Combine all filling ingredients in a large bowl and mix well until apples are completely coated.
Remove bottom crust from the oven and spoon the apple filling into it, using the back of a spoon or spatula to flatten the apple surface as much as possible.
Cover the top of the apples with the remaining crust in one of two ways: First, roll the crust between two large sheets of parchment paper or plastic wrap until it is less than 1/4 inch thick and large enough to be placed over the pie. Alternately, simply press the upper crust down but adding small balls of dough to the top of the pie and then pushing them down together to create a thin, uniform crust over the top. Pinch together the top crust with the bottom crust.
Brush beaten egg over the top of the crust, being sure not to miss any spots.
Cut a few small holes in the center of the crust to release steam.
Bake the pie on the middle rack for 30-40 minutes or until the crust is deep golden brown.
SPINACH AND ONION SOUP
Yield: 4 servings
Source: Great Healthy Food - Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/672.shtml
Ingredients
1 tablespoon vegetable oil
2 medium onions, thinly sliced
3-3/4 cups vegetable stock
1 bay leaf
Salt and pepper
2/3 cup white wine
6 cups leaf spinach
Directions
Heat the oil in a saucepan and fry the onions for about 5-8 minutes over low heat, until they have softened.
Pour in the stock and bring to a boil. Add the bay leaf and the seasonings. Cover and simmer for 10 minutes.
Pour in the wine and add the spinach. Continue to cook, but only until the spinach has wilted slightly.
Remove the bay leaf and serve hot.
Nutritional Information Per Serving: Calories: 141; Protein: 6 g; Fat: 6 g; Sodium: 1011 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Carbohydrates: 14 g; Exchanges: 2 Vegetable, 1 Fat
DIABETIC SUNSHINE ORANGE CAKE
The recipe starts off, “A carb-controlled dessert the whole family can enjoy.”
Yield: Makes 12 servings
Source: Kansas Wheat Commission
Find this recipe at: http://diabeticgourmet.com/recipes/html/328.shtml
Ingredients
1/3 cup margarine
1/4 cup brown sugar replacement (Sugar Twin Brown)
1 teaspoon sugar replacement (Splenda or Sugar Twin)
1 large egg
1-1/4 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon baking soda
3/4 teaspoon ground cinnamon
1/3 cup raisins, or finely chopped fresh apple
1 teaspoon grated orange zest (peel)
2/3 cup unsweetened orange juice
Directions
Preheat oven to 350F. Lightly coat an 8x8x2-inch baking pan with cooking spray.
In a mixing bowl, combine margarine, sweeteners and egg. Beat on medium speed 2-3 minutes; scraping sides of bowl as necessary.
In medium bowl, sift together flour, baking powder, baking soda and cinnamon. Stir in raisins or apples and orange zest. Add to first mixture, alternating with the orange juice, beginning and ending with the flour mixture.
Pour the batter into the prepared pan. Bake 18-20 minutes, or until a wooden pick inserted in center comes out clean. Cool cake in pan on wire rack.
Nutritional Information Per Serving: Calories: 120; Protein: 2 g; Fat: 6 g; Sodium: 150 mg; Cholesterol: 25 mg; Carbohydrates: 15 g; Exchanges: 1 Bread/Starch, 1 Fat
CRAN-RAISIN CHUTNEY
Yield: 40 servings (1 tablespoon each)
Source: "1,001 Delicious Recipes for People with Diabetes"
Book info: http://diabeticgourmet.com/book_archive/details/22.shtmlIngredients
1 can (10 ounces) whole cranberries
Peel of 1 lemon
1/4 cup raisins
1 teaspoon grated ginger
1 teaspoon dry mustard
1 tart green apple, peeled, cored, diced
1 onion, chopped
1/2 red, green, or yellow bell pepper, chopped
1/2 cup apple cider vinegar
1/4 cup brown sugar
1/2 teaspoon salt
1 clove garlic, minced
Directions
Combine all ingredients in a saucepan; simmer, stirring frequently, until mixture thickens, about 1 hour. Cool and store in refrigerator until ready to serve.
Nutritional Information Per Serving (1 tablespoon each): Calories: 24, Fat: 0 g, Cholesterol: 0 mg, Sodium: 34 mg, Protein: 0.1 g, Carbohydrate: 6 g, Diabetic Exchanges: 1/2 Fruit
Thursday, June 4, 2015
Diabetic Thursday
Thursday - time for this week's diabetic recipes. Kugel, muffins, parfaits, and more. Enjoy!
SPINACH VEGETABLE KUGEL
This 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 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
BLUEBERRY LEMON MUFFINS
Yield: 10 muffins
Source: "The Diabetes Food and Nutritional Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Ingredients
2 cups all-purpose flour
1/4 cup brown sugar
1 teaspoon baking powder
1/4 teaspoon baking soda
Pinch salt
1 cup plain, nonfat yogurt
1 teaspoon lemon extract
1 egg
1 egg white
3/4 cup fresh blueberries
Zest of 1 lemon
Directions
Preheat the oven to 400 degrees F.
Lightly oil 10 standard-sized muffin cups or use nonstick bakeware.
In a large bowl, combine the flour, brown sugar, baking powder, baking soda, and salt. In a small bowl, beat together the yogurt, extract, egg, and egg white. Add the yogurt mixture to the flour mixture and mix until just combined. Fold in the blueberries and lemon zest.
Spoon the batter into the prepared muffin cups, two-third full. Bake for 15 minutes until a tester comes out clean and muffins are slightly browned.
Remove muffins from the oven. Let cool in the pan for 10 minutes. Turn out muffins and cool completely before storage.
Nutritional Information Per Serving (1 muffin): Calories: 141, Fat: 1 g, Cholesterol: 22 mg, Sodium: 109 mg, Carbohydrate: 28 g, Dietary Fiber: 1 g, Sugars: 8 g, Protein: 5 g; Diabetic Exchanges: 2 Starch
TURKEY BURGERS
4 Servings
Source: Light and Easy Diabetes Cuisine
Find this recipe at: http://diabeticgourmet.com/recipes/html/423.shtml
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Protein: 17 g; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Carbohydrates: 5 g, Exchanges: 3 Meat
CHICKEN WITH TRI-COLORED PEPPERS
Yield: 4 servings
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/403.shtml
Ingredients
2 teaspoons canola oil
1 pound boneless, skinless chicken breasts, cut into 2-inch strips
1/2 cup diced onion
2 cloves garlic, minced
1 each small red, yellow, and green bell peppers, seeded and sliced into 1-inch strips
1/2 cup fat-free, reduced-sodium chicken broth
2 tablespoons lite soy sauce
1 tablespoon white wine (optional)
1/2 teaspoon sesame oil
2 teaspoons cornstarch
Directions
In a wok or heavy skillet over medium-high heat, heat the canola oil. Add the chicken and saute for 2 minutes. Add the onion and garlic and saute for 4-5 minutes more.
Remove the chicken and onion from the pan. Add the peppers and saute for 5 minutes.
Combine the broth, soy sauce, white wine, sesame oil, and cornstarch in a measuring cup and mix well.
Add the sauce to the peppers. Add the chicken and onions back to the pan. Stir for 1-2 minutes until sauce has thickened.
Nutritional Information Per Serving: Calories: 204; Protein: 27 g; Fat: 6 g; Sodium: 425 mg; Cholesterol: 68 mg; Carbohydrates: 10 g; Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat
REALLY RASPBERRY PARFAITS
Yield: 4 servings
Source: "Diabetic Dream Desserts"
Info: http://diabeticgourmet.com/book_archive/details/61.shtml
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping. Place 1/4 cup of raspberries in each of four 8-ounce wine glasses. Top the berries in each glass with 3 tablespoons of the yogurt mixture. Repeat the layers and top each serving with a sprinkling of almonds. Serve immediately.
Nutritional Information Per Serving (1/4 of recipe): Calories: 83, Carbohydrate: 14 g, Cholesterol: 1 mg, Fat: 2.3 g, Fiber: 4.5 g, Protein: 2.7 g, Calcium: 83 mg; Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat
WARM CHICKEN SALAD
Yield: 4-1/2 cups (6 servings)
Find this recipe at: http://diabeticgourmet.com/recipes/html/379.shtml
Ingredients
2 cups diced cooked chicken (8 ounces)
2 cups chopped celery
1/3 cup light mayonnaise
1/4 cup slivered almonds
2 tablespoons fresh lemon juice
1/4 cup chopped green bell pepper
1/4 cup finely chopped onion
2 tablespoons chopped pimiento
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 cup (about 1 ounce) grated or shredded Swiss cheese
2 cups (2-oz) fat-free or reduced-fat potato chips, coarsely crushed
Directions
Preheat the oven to 350 degrees F. Spray a 2-quart casserole with non-stick pan spray.
Mix all the ingredients except the cheese and potato chips in a large bowl. Turn into the casserole. Top with the cheese and crushed potato chips.
Bake about 25 minutes, until the cheese is melted and the salad is hot.
Nutritional Information Per Serving: Calories: 212; Protein: 15 g ; Fat: 11 g ; Sodium: 439 mg; Cholesterol: 43 mg; Carbohydrates: 13 g; Exchanges: 1/2 Starch, 1 Vegetable, 2 Medium-Fat Meat
SPINACH VEGETABLE KUGEL
This 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 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
BLUEBERRY LEMON MUFFINS
Yield: 10 muffins
Source: "The Diabetes Food and Nutritional Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Ingredients
2 cups all-purpose flour
1/4 cup brown sugar
1 teaspoon baking powder
1/4 teaspoon baking soda
Pinch salt
1 cup plain, nonfat yogurt
1 teaspoon lemon extract
1 egg
1 egg white
3/4 cup fresh blueberries
Zest of 1 lemon
Directions
Preheat the oven to 400 degrees F.
Lightly oil 10 standard-sized muffin cups or use nonstick bakeware.
In a large bowl, combine the flour, brown sugar, baking powder, baking soda, and salt. In a small bowl, beat together the yogurt, extract, egg, and egg white. Add the yogurt mixture to the flour mixture and mix until just combined. Fold in the blueberries and lemon zest.
Spoon the batter into the prepared muffin cups, two-third full. Bake for 15 minutes until a tester comes out clean and muffins are slightly browned.
Remove muffins from the oven. Let cool in the pan for 10 minutes. Turn out muffins and cool completely before storage.
Nutritional Information Per Serving (1 muffin): Calories: 141, Fat: 1 g, Cholesterol: 22 mg, Sodium: 109 mg, Carbohydrate: 28 g, Dietary Fiber: 1 g, Sugars: 8 g, Protein: 5 g; Diabetic Exchanges: 2 Starch
TURKEY BURGERS
4 Servings
Source: Light and Easy Diabetes Cuisine
Find this recipe at: http://diabeticgourmet.com/recipes/html/423.shtml
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Protein: 17 g; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Carbohydrates: 5 g, Exchanges: 3 Meat
CHICKEN WITH TRI-COLORED PEPPERS
Yield: 4 servings
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/403.shtml
Ingredients
2 teaspoons canola oil
1 pound boneless, skinless chicken breasts, cut into 2-inch strips
1/2 cup diced onion
2 cloves garlic, minced
1 each small red, yellow, and green bell peppers, seeded and sliced into 1-inch strips
1/2 cup fat-free, reduced-sodium chicken broth
2 tablespoons lite soy sauce
1 tablespoon white wine (optional)
1/2 teaspoon sesame oil
2 teaspoons cornstarch
Directions
In a wok or heavy skillet over medium-high heat, heat the canola oil. Add the chicken and saute for 2 minutes. Add the onion and garlic and saute for 4-5 minutes more.
Remove the chicken and onion from the pan. Add the peppers and saute for 5 minutes.
Combine the broth, soy sauce, white wine, sesame oil, and cornstarch in a measuring cup and mix well.
Add the sauce to the peppers. Add the chicken and onions back to the pan. Stir for 1-2 minutes until sauce has thickened.
Nutritional Information Per Serving: Calories: 204; Protein: 27 g; Fat: 6 g; Sodium: 425 mg; Cholesterol: 68 mg; Carbohydrates: 10 g; Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat
REALLY RASPBERRY PARFAITS
Yield: 4 servings
Source: "Diabetic Dream Desserts"
Info: http://diabeticgourmet.com/book_archive/details/61.shtml
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping. Place 1/4 cup of raspberries in each of four 8-ounce wine glasses. Top the berries in each glass with 3 tablespoons of the yogurt mixture. Repeat the layers and top each serving with a sprinkling of almonds. Serve immediately.
Nutritional Information Per Serving (1/4 of recipe): Calories: 83, Carbohydrate: 14 g, Cholesterol: 1 mg, Fat: 2.3 g, Fiber: 4.5 g, Protein: 2.7 g, Calcium: 83 mg; Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat
WARM CHICKEN SALAD
Yield: 4-1/2 cups (6 servings)
Find this recipe at: http://diabeticgourmet.com/recipes/html/379.shtml
Ingredients
2 cups diced cooked chicken (8 ounces)
2 cups chopped celery
1/3 cup light mayonnaise
1/4 cup slivered almonds
2 tablespoons fresh lemon juice
1/4 cup chopped green bell pepper
1/4 cup finely chopped onion
2 tablespoons chopped pimiento
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 cup (about 1 ounce) grated or shredded Swiss cheese
2 cups (2-oz) fat-free or reduced-fat potato chips, coarsely crushed
Directions
Preheat the oven to 350 degrees F. Spray a 2-quart casserole with non-stick pan spray.
Mix all the ingredients except the cheese and potato chips in a large bowl. Turn into the casserole. Top with the cheese and crushed potato chips.
Bake about 25 minutes, until the cheese is melted and the salad is hot.
Nutritional Information Per Serving: Calories: 212; Protein: 15 g ; Fat: 11 g ; Sodium: 439 mg; Cholesterol: 43 mg; Carbohydrates: 13 g; Exchanges: 1/2 Starch, 1 Vegetable, 2 Medium-Fat Meat
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