If it's Thursday - and it looks like it is - then it's time for six delicious diabetic recipes. Yes, diabetic food can be delicious. These recipes prove it. Enjoy!
FRUIT SCONES
Yield: Makes 18; Serving Size: 1 scone
Source: Great Healthy Food - Diabetes; View Online: http://diabeticgourmet.com/recipes/html/616.shtml
Ingredients
1 cup all-purpose white flour
1 cup whole wheat flour
2-1/4 teaspoons baking powder
Pinch of salt
1/4 cup soft margarine (at room temperature)
2 tablespoons granulated sugar
1/3 cup raisins
2/3 cup skim milk (keep 2 teaspoons aside for brushingthe tops of the scones before baking)
Directions
Preheat the oven to 425 degrees F.
Sift the flours into a bowl with the baking powder and salt, tipping any leftover bran into the sifted mixture. Lightly rub in the margarine with your fingertips until the mixture has the consistency of fine bread crumbs. Mix in the sugar and raisins (the same quantities of dried mixed peel can be used instead) and add the milk a little at a time, mixing well until a soft dough is formed. Turn out onto a lightly floured board and roll out to a thickness of 3/4 inch. Using a 1-1/2-inch pastry cutter, cut out the scones, re-rolling the leftover dough as necessary until you have used it all. Place the scones on a lightly greased baking sheet, brush the tops with a little skim milk to glaze, and bake near the top of the oven for 15 - 20 minutes until golden. Cool on a wire rack until the scones are just warm, then serve.
Nutritional Information Per Serving: Calories: 78 ; Protein: 2 g ; Fat: 2 g ; Sodium: 157 mg; Cholesterol: 0 mg ; Dietary Fiber: 1 g ; Carbohydrates: 14 gExchanges: 1 Starch, 1/2 Fat
CHICKPEA SALAD
Yield: 2 servings
Source: Diabetes Cookbook for Dummies
Online Recipe: http://diabeticgourmet.com/recipes/html/622.shtml
Ingredients
1-1/2 cups canned chickpeas, drained and rinsed
1/4 cup celery, chopped
1/4 cup red pepper, chopped
1/4 cup red onion, chopped
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons lowfat mayonnaise
Pita bread or mixed greens
Directions
In a bowl, coarsely mash the chickpeas.
Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.
Serve over pita bread or mixed greens.
Nutritional Information Per Serving: Calories: 206; Protein: 10 g; Fat: 3 g; Sodium: 641 mg; Cholesterol: 0 mg; Carbohydrates: 35 g; Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
ARTICHOKE, SHRIMP, AND ROASTED RED PEPPER PIZZA
Yield: 8 servings (1 piece per serving)
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
View recipe: http://diabeticgourmet.com/recipes/html/889.shtml
Ingredients
1 homemade or store-bought pizza crust
1 cup water-packed artichoke heart quarters, well drained
1 cup pizza sauce
1-1/2 cups cooked shrimp
1/4 cup roasted red pepper, chopped
2 tablespoons grated Parmesan cheese
Directions
Preheat the oven to 425 degrees F.
Spray a large baking sheet or pizza pan with nonstick spray.
Lightly sprinkle with cornmeal, if desired.
If making the crust, transfer the dough to the pan. Stretch and shape the dough by hand and/or with rolling pin into a 12-or 13-inch circle or 11-by 14-inch rectangle. If using store-bought crust, place it on the pan.
Remove and discard any coarse outer leaves from the artichoke hearts. Coarsely chop the hearts.
Spread the pizza sauce over the crust. Sprinkle with artichoke hearts evenly over the crust. Sprinkle on the shrimp, then the chopped pepper. Top with cheese.
If using homemade crust, bake for 12 to 15 minutes.
If using purchased crust, bake according to package directions, or until the pizza begins to brown at edges.
Cut into 9 rectangles or wedges and serve.
Nutritional Information Per Serving: Calories: 164; Protein: 10 g; Fat: 3 g; Sodium: 559 mg; Cholesterol: 49 mg; Dietary Fiber: 2 g; Sugars: 3 g; Carbohydrates: 24 g; Exchanges: 1 Starch, 1 Vegetable, 1 Lean Meat
CHICKEN SCAMPI
Yield: 4 servings
Serving Size: 1/4 of recipe
Source: Diabetes Cookbook for Dummies
Author: Alan Rubin
Find this recipe at: http://diabeticgourmet.com/recipes/html/484.shtml
Ingredients
1/4 teaspoon pepper
2 cloves garlic, minced, divided
1/4 teaspoon salt
2 tablespoons roughly chopped fresh oregano
1/4 cup roughly chopped fresh parsley
3 tablespoons lemon juice
1/4 cup white wine, divided
5 skinless, boneless chicken breast halves, 4 ounces each, cut into 1-inch strips
1 tablespoon olive oil
1/4 cup chicken stock
1 tablespoon butter
1/2 cup Roma tomatoes, diced
Salt and pepper to taste
3 tablespoons grated Parmesan cheese
Directions
Combine the pepper, half the garlic, the salt, oregano, parsley, lemon juice, and half of the wine in a resealable plastic bag.
Add the chicken. Mix gently to coat the chicken with the marinade. Marinate in the refrigerator for several hours (overnight is best).
When ready to cook the chicken, preheat the broiler, on low if your range has this setting. Remove the chicken from the marinade (save the remaining marinade) and place in a shallow pan.
Broil 8 inches from the heat, turning once, until the chicken is no longer pink inside (about 15 minutes).
While the chicken is broiling, heat the olive oil in a saute pan. Saute the remaining garlic, until fragrant, but not browned.
Add the remaining white wine to the saute pan and scrape to remove any bits on the pan. Add the remaining marinade and chicken stock. Bring to a boil. Reduce the sauce by half. Stir in the butter and tomatoes. Season with salt and pepper, as needed. Pour the sauce over the chicken. Top with the Parmesan cheese.
Nutritional Information Per Serving: Calories: 241; Protein: 31 g; Fat: 11 g; Sodium: 496 mg; Cholesterol: 89 mg; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Medium-Fat meat, 2 Fat
TROPICAL BANANA-PINEAPPLE PIE
Yield: 10 servings
Found online at http://diabeticgourmet.com/recipes/html/1100.shtml
Ingredients
Pastry for single crust 9-inch pie
2 packages (8 oz. each) reduced-fat cream cheese, softened
1/2 cup Equal Spoonful or Granulated*
1 container (8 oz.) light whipped topping, thawed if frozen
1 can (8 oz.) crushed pineapple, well drained
1/4 cup flaked coconut, divided
1/2 teaspoon rum extract
2 medium ripe bananas, cut into 1/2-inch thick slices
1 tablespoon chopped pecans
* May substitute 12 packets Equal sweetener
Directions
Preheat oven to 375F.
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce side and bottom of pastry with tines of a fork.
Bake 10 to 12 minutes or until lightly browned. Cool completely on wire rack.
Meanwhile, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Gradually mix in whipped topping, pineapple, 3 tablespoons coconut and rum extract.
Place half of cream cheese mixture over pie crust. Arrange banana slices in single layer. Top with remaining cream cheese mixture. Sprinkle top of pie with remaining 1 tablespoon coconut and chopped pecans.
Refrigerate 2 to 3 hours before serving.
Nutritional Information (Per Serving): Calories: 272; Protein: 6 g; Sodium: 199 mg; Cholesterol: 29 mg; Fat: 16 g; Carbohydrates: 26 g; Exchanges: 1-1/2 starch, 1/2 fruit, 3 fat
PUMPKIN POLKA DOT COOKIES
Yield: Makes about 4 dozen. Serving size: 1 cookie
View Online: http://diabeticgourmet.com/recipes/html/879.shtml
Source: Equal
Ingredients
1/2 cup stick butter, softened
1-1/4 cups Equal Spoonful*
3 tablespoons light molasses
1 cup canned pumpkin
1 egg
1-1/2 teaspoons vanilla
1-2/3 cups all-purpose flour
1 teaspoon baking powder
1-1/4 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon ground ginger
1/2 teaspoon baking soda
1/4 teaspoon salt
1 cup mini semi-sweet chocolate chips
* May substitute 30 packets Equal sweetener
Directions
Beat butter, Equal and molasses until well combined. Mix in pumpkin, egg and vanilla until blended. Gradually stir in combined flour, baking powder, spices, baking soda and salt until well blended. Stir in chocolate chips.
Drop by teaspoonfuls onto sprayed baking sheets. Bake in preheated 350F oven 11 to 13 minutes or until light golden brown. Remove from baking sheet and cool completely on wire rack.
Store in airtight containers at room temperature.
Nutritional Information (Per Serving): Calories: 57; Protein: 1 g; Sodium: 51 mg; Cholesterol: 9 mg; Fat: 3 g; Carbohydrates: 7 g; Exchanges: 1/2 starch, 1/2 fat
Showing posts with label Chickpea Salad. Show all posts
Showing posts with label Chickpea Salad. Show all posts
Thursday, April 21, 2016
Friday, February 5, 2016
Friday Recipes
Finally, Friday! Here are six recipes to help you through the weekend. Enjoy!
IMPOSSIBLY EASY TOFFEE BAR CHEESECAKE
This comes from the now-infamous long-since-forgotten emailing list. The recipe begins, “Bits of crunchy chocolate-covered toffee are the tasty surprise in an easy, foolproof cheesecake. Caramel topping is the extra wow.”
Prep Time: 10 min
Start to Finish: 5 hr 45 min
Makes: 8 servings
Ingredients
1/4 cup milk
2 teaspoons vanilla
2 eggs
3/4 cup packed brown sugar
1/4 cup Original Bisquick mix
2 packages (8 oz each) cream cheese, cut into 16 pieces, softened
3 bars (1.4 oz each) chocolate-covered English toffee candy, coarsely chopped
1/2 cup caramel topping
Directions
Heat oven to 325 degrees F. Spray bottom only of 9-inch glass pie plate with cooking spray.
In blender, place milk, vanilla, eggs, brown sugar and Bisquick mix. Cover; blend on high speed 15 seconds. Add cream cheese. Cover; blend 2 minutes. Pour into pie plate. Sprinkle candy over top; swirl gently with table knife to evenly distribute candy. Bake 30 to 35 minutes or until about 2 inches of edge of pie is set and center is still soft and wiggles slightly. Cool completely, about 1 hour. Refrigerate at least 4 hours. Serve with caramel topping. Store in refrigerator.
Special Touch If you love nuts, sprinkle a few over the batter with the chopped candy. Or pass the nuts with a pitcher of caramel topping, and let guests top their own desserts.
CHICKPEA SALAD
Yield: 2 servings
Source: Diabetes Cookbook for Dummies
Online Recipe: http://diabeticgourmet.com/recipes/html/622.shtml
Ingredients
1-1/2 cups canned chickpeas, drained and rinsed
1/4 cup celery, chopped
1/4 cup red pepper, chopped
1/4 cup red onion, chopped
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons lowfat mayonnaise
Pita bread or mixed greens
Directions
In a bowl, coarsely mash the chickpeas.
Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.
Serve over pita bread or mixed greens.
Nutritional Information Per Serving: Calories: 206; Protein: 10 g; Fat: 3 g; Sodium: 641 mg; Cholesterol: 0 mg; Carbohydrates: 35 g; Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
BEEF CHILI WITH PINTO BEANS
This comes from Diana Rattray, About.com's Souther Food expert. Diana wrote, “This hearty chili gets extra heat and flavor from jalapeno peppers and garlic. Top this chili with a little shredded Cheddar cheese or sliced green onions and serve it along with your favorite cornbread.
“This chili can be cooked in the slow cooker or on the stovetop. The recipe is easily doubled for a crowd.” Prep Time: 20 minutes; Cook Time: 300 minutes (5 hours); Total Time: 320 minutes; Yield: Makes 6 to 8 servings
To view this online, click here.
Ingredients
2 pounds ground beef, 85% lean, or use part ground pork
1 cup chopped onion
3 cloves garlic, minced
1 can (4 ounces) chopped green chili peppers
3 tablespoons minced jalapeno peppers
1 large can (28 ounces) crushed tomatoes
1 can (14.5 ounces) diced tomatoes
3 tablespoons tomato paste, about half of a 6-ounce can
1 can (15 ounces) pinto beans, drained
3 tablespoons chili powder
1 teaspoon granulated sugar, optional
3/4 teaspoon ground cumin
dash cayenne pepper
1/2 teaspoon freshly ground black pepper
1 teaspoon salt, or to taste
Preparation
In a large skillet, brown the ground beef with the onion until no longer pink and the onion is tender. Add the bell pepper and garlic and continue cooking, stirring, for 2 minutes. Add the canned chili peppers and jalapeno peppers and cook for 1 minute more.
Transfer to the slow cooker* and add the crushed tomatoes, diced tomatoes, tomato paste, pinto beans, chili powder, sugar, cumin, cayenne and black pepper, and salt, to taste.
Cover and cook on LOW for 5 to 6 hours or on HIGH for 2 to 4 hours.
Serve with fresh baked buttermilk cornbread or Tex-Mex cornbread.
*This can also be cooked on the stovetop. Use a Dutch oven to brown the meat and vegetables as above. Add the remaining ingredients, cover, and simmer over low heat for about 1 1/2 hours.
EASY GOULASH (SKILLET BEEF & MACARONI)
This comes from Campbell's Kitchen. It begins, “This scrumptious one-skillet dish is easy to make, budget-friendly and kid-friendly. It's got lots of favorite ingredients like ground beef, corn, picante sauce, cheese and macaroni...it's a winner.” Prep Time: 20 min; Total Time: 35 min; Serves 4 (servings about 1 1/4 cups each)
To view this online, click here.
Ingredients
1 pound ground beef
2 stalks celery, diced (about 1 cup)
1/2 teaspoon dried oregano leaves, crushed
1 can (10 1/2 ounces) Campbell’s® Condensed Cream of Mushroom Soup or (10 1/2 ounces) Campbell’s® Condensed 98% Fat Free Cream of Mushroom Soup
1 cup Pace® Picante Sauce
1 can (about 8 ounces) whole kernel corn, drained
4 ounces (about 1 cup) elbow macaroni, cooked and drained
1/4 cup shredded Cheddar cheese
Directions
Cook the beef, celery and oregano in a 10-inch skillet over medium-high heat until the beef is well browned, stirring often to separate meat. Pour off any fat.
Stir the soup, picante sauce, corn and pasta in the skillet. Cook and stir until the mixture is hot and bubbling. Sprinkle with the cheese and cook until the cheese is melted.
SKINNY MEXICAN CHICKEN CASSEROLE
This comes from the Tablespoon emailing list. It begins, “An easy Mexican dinner for under 300 calories per serving. You can even assemble it ahead of time and bake before serving!” Prep Time: 25 min; Total Time: 60 min; Makes 5 servings
To view this online, click here.
Ingredients
1 bag (11 oz) Green Giant™ Steamers™ frozen corn & black beans with brown rice in a Southwestern style sauce
2 cups cubed cooked chicken breast
1 can (10 oz) Old El Paso™ enchilada sauce
1/4 cup chopped green onions (4 medium)
1/4 cup chopped fresh cilantro
1 small red bell pepper, chopped
3/4 cup finely shredded 2% milk reduced-fat Mexican style cheese blend (3 oz)
1 cup shredded lettuce
1 tomato, chopped
Directions
Heat oven to 375°F. Spray 9-inch glass pie plate or shallow small casserole with cooking spray. Cook rice mixture as directed on bag for minimum time. In large bowl, mix chicken, rice mixture and enchilada sauce. Stir in 2 tablespoons of the green onions, the cilantro and bell pepper. Spoon into pie plate.
Bake uncovered 30 to 35 minutes or until bubbly and heated through. Sprinkle with cheese; bake 5 minutes longer or until cheese is melted. Top with shredded lettuce, tomato and remaining green onions.
BAKED MACARONI AND CHEESE
Kathy Kingsley, About.com's American Food blog's guide, writes, “A true American classic, this recipe for baked macaroni and cheese couldn't be easier or more comforting. It's also a a very versatile dish, lending itself to many variations. For example, no reason to stick to elbow macaroni for the recipe, try it with penne, rigatoni or rotini. And you can mix-up the cheese you use, too. How about a mixture of cheddar and Monterrey Jack, or Gruyere and fontina? The variations on the dish are only limited by your imagination.
Prep Time: 15 minutes; Cook Time: 30 minutes; Total Time: 45 minutes; Yield: Serves 8
Ingredients:
12 ounces elbow macaroni (3 cups)
1/2 stick (4 tablespoons) butter
1/2 cup finely minced onion
1/4 cup all-purpose flour
3 1/2 cups whole or 2-percent fat milk
1 teaspoon Dijon mustard
Pinch cayenne pepper
1/2 teaspoon salt
1/2 teaspoon ground black pepper
8 ounces shredded Cheddar cheese (2 cups)
1 cup fresh bread crumbs, or 1/2 cup dried
Preparation:
Preheat the oven to 375°F.
Bring a large pot of lightly salted water to a boil. Add the pasta and cook according to the package directions. Drain in a colander.
In a large saucepan, melt the butter over medium heat. Add the onion and cook, stirring often, for 5 minutes, or until softened. Stir in the flour and cook, stirring for 1 minute.
Slowly pour in the milk and whisk until mixture is smooth. Cook over medium heat, whisking often, until mixture thickens and bubbles, about 6 minutes. Stir in the mustard and cayenne pepper.
Stir in 1 1/2 cups of the shredded cheese until melted and smooth. Season with salt and pepper.
Add the pasta to the cheese sauce and toss to coat. Scrape the mixture into a 9 - by- 13-inch baking dish.
In a small bowl, combine the remaining 1/2 cup shredded cheese and breadcrumbs. Sprinkle the breadcrumb mixture over the top of the macaroni and cheese.
Bake the casserole until the top is golden brown, about 30 minutes. Serve hot.
Recipe Notes
You can mix-up the recipe some by adding 1 cup of chopped ham and/or 1/2 cup of thawed, frozen peas.
Another variation for this macaroni and cheese is to use Fontina cheese and add some sauteed, chopped mushrooms and spinach, or use some Monterrey Jack cheese and add some canned chopped green chilies and a little chili powder.
Make individual servings of mac and cheese: Spoon the macaroni and cheese into 1 to 2 cup-size ramekins, and bake for 15 to 20 minutes.
To ensure that the sauce is smooth, add the cheese in small batches, stirring until smooth before adding the next batch.
IMPOSSIBLY EASY TOFFEE BAR CHEESECAKE
This comes from the now-infamous long-since-forgotten emailing list. The recipe begins, “Bits of crunchy chocolate-covered toffee are the tasty surprise in an easy, foolproof cheesecake. Caramel topping is the extra wow.”
Prep Time: 10 min
Start to Finish: 5 hr 45 min
Makes: 8 servings
Ingredients
1/4 cup milk
2 teaspoons vanilla
2 eggs
3/4 cup packed brown sugar
1/4 cup Original Bisquick mix
2 packages (8 oz each) cream cheese, cut into 16 pieces, softened
3 bars (1.4 oz each) chocolate-covered English toffee candy, coarsely chopped
1/2 cup caramel topping
Directions
Heat oven to 325 degrees F. Spray bottom only of 9-inch glass pie plate with cooking spray.
In blender, place milk, vanilla, eggs, brown sugar and Bisquick mix. Cover; blend on high speed 15 seconds. Add cream cheese. Cover; blend 2 minutes. Pour into pie plate. Sprinkle candy over top; swirl gently with table knife to evenly distribute candy. Bake 30 to 35 minutes or until about 2 inches of edge of pie is set and center is still soft and wiggles slightly. Cool completely, about 1 hour. Refrigerate at least 4 hours. Serve with caramel topping. Store in refrigerator.
Special Touch If you love nuts, sprinkle a few over the batter with the chopped candy. Or pass the nuts with a pitcher of caramel topping, and let guests top their own desserts.
CHICKPEA SALAD
Yield: 2 servings
Source: Diabetes Cookbook for Dummies
Online Recipe: http://diabeticgourmet.com/recipes/html/622.shtml
Ingredients
1-1/2 cups canned chickpeas, drained and rinsed
1/4 cup celery, chopped
1/4 cup red pepper, chopped
1/4 cup red onion, chopped
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons lowfat mayonnaise
Pita bread or mixed greens
Directions
In a bowl, coarsely mash the chickpeas.
Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.
Serve over pita bread or mixed greens.
Nutritional Information Per Serving: Calories: 206; Protein: 10 g; Fat: 3 g; Sodium: 641 mg; Cholesterol: 0 mg; Carbohydrates: 35 g; Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
BEEF CHILI WITH PINTO BEANS
This comes from Diana Rattray, About.com's Souther Food expert. Diana wrote, “This hearty chili gets extra heat and flavor from jalapeno peppers and garlic. Top this chili with a little shredded Cheddar cheese or sliced green onions and serve it along with your favorite cornbread.
“This chili can be cooked in the slow cooker or on the stovetop. The recipe is easily doubled for a crowd.” Prep Time: 20 minutes; Cook Time: 300 minutes (5 hours); Total Time: 320 minutes; Yield: Makes 6 to 8 servings
To view this online, click here.
Ingredients
2 pounds ground beef, 85% lean, or use part ground pork
1 cup chopped onion
3 cloves garlic, minced
1 can (4 ounces) chopped green chili peppers
3 tablespoons minced jalapeno peppers
1 large can (28 ounces) crushed tomatoes
1 can (14.5 ounces) diced tomatoes
3 tablespoons tomato paste, about half of a 6-ounce can
1 can (15 ounces) pinto beans, drained
3 tablespoons chili powder
1 teaspoon granulated sugar, optional
3/4 teaspoon ground cumin
dash cayenne pepper
1/2 teaspoon freshly ground black pepper
1 teaspoon salt, or to taste
Preparation
In a large skillet, brown the ground beef with the onion until no longer pink and the onion is tender. Add the bell pepper and garlic and continue cooking, stirring, for 2 minutes. Add the canned chili peppers and jalapeno peppers and cook for 1 minute more.
Transfer to the slow cooker* and add the crushed tomatoes, diced tomatoes, tomato paste, pinto beans, chili powder, sugar, cumin, cayenne and black pepper, and salt, to taste.
Cover and cook on LOW for 5 to 6 hours or on HIGH for 2 to 4 hours.
Serve with fresh baked buttermilk cornbread or Tex-Mex cornbread.
*This can also be cooked on the stovetop. Use a Dutch oven to brown the meat and vegetables as above. Add the remaining ingredients, cover, and simmer over low heat for about 1 1/2 hours.
EASY GOULASH (SKILLET BEEF & MACARONI)
This comes from Campbell's Kitchen. It begins, “This scrumptious one-skillet dish is easy to make, budget-friendly and kid-friendly. It's got lots of favorite ingredients like ground beef, corn, picante sauce, cheese and macaroni...it's a winner.” Prep Time: 20 min; Total Time: 35 min; Serves 4 (servings about 1 1/4 cups each)
To view this online, click here.
Ingredients
1 pound ground beef
2 stalks celery, diced (about 1 cup)
1/2 teaspoon dried oregano leaves, crushed
1 can (10 1/2 ounces) Campbell’s® Condensed Cream of Mushroom Soup or (10 1/2 ounces) Campbell’s® Condensed 98% Fat Free Cream of Mushroom Soup
1 cup Pace® Picante Sauce
1 can (about 8 ounces) whole kernel corn, drained
4 ounces (about 1 cup) elbow macaroni, cooked and drained
1/4 cup shredded Cheddar cheese
Directions
Cook the beef, celery and oregano in a 10-inch skillet over medium-high heat until the beef is well browned, stirring often to separate meat. Pour off any fat.
Stir the soup, picante sauce, corn and pasta in the skillet. Cook and stir until the mixture is hot and bubbling. Sprinkle with the cheese and cook until the cheese is melted.
SKINNY MEXICAN CHICKEN CASSEROLE
This comes from the Tablespoon emailing list. It begins, “An easy Mexican dinner for under 300 calories per serving. You can even assemble it ahead of time and bake before serving!” Prep Time: 25 min; Total Time: 60 min; Makes 5 servings
To view this online, click here.
Ingredients
1 bag (11 oz) Green Giant™ Steamers™ frozen corn & black beans with brown rice in a Southwestern style sauce
2 cups cubed cooked chicken breast
1 can (10 oz) Old El Paso™ enchilada sauce
1/4 cup chopped green onions (4 medium)
1/4 cup chopped fresh cilantro
1 small red bell pepper, chopped
3/4 cup finely shredded 2% milk reduced-fat Mexican style cheese blend (3 oz)
1 cup shredded lettuce
1 tomato, chopped
Directions
Heat oven to 375°F. Spray 9-inch glass pie plate or shallow small casserole with cooking spray. Cook rice mixture as directed on bag for minimum time. In large bowl, mix chicken, rice mixture and enchilada sauce. Stir in 2 tablespoons of the green onions, the cilantro and bell pepper. Spoon into pie plate.
Bake uncovered 30 to 35 minutes or until bubbly and heated through. Sprinkle with cheese; bake 5 minutes longer or until cheese is melted. Top with shredded lettuce, tomato and remaining green onions.
BAKED MACARONI AND CHEESE
Kathy Kingsley, About.com's American Food blog's guide, writes, “A true American classic, this recipe for baked macaroni and cheese couldn't be easier or more comforting. It's also a a very versatile dish, lending itself to many variations. For example, no reason to stick to elbow macaroni for the recipe, try it with penne, rigatoni or rotini. And you can mix-up the cheese you use, too. How about a mixture of cheddar and Monterrey Jack, or Gruyere and fontina? The variations on the dish are only limited by your imagination.
Prep Time: 15 minutes; Cook Time: 30 minutes; Total Time: 45 minutes; Yield: Serves 8
Ingredients:
12 ounces elbow macaroni (3 cups)
1/2 stick (4 tablespoons) butter
1/2 cup finely minced onion
1/4 cup all-purpose flour
3 1/2 cups whole or 2-percent fat milk
1 teaspoon Dijon mustard
Pinch cayenne pepper
1/2 teaspoon salt
1/2 teaspoon ground black pepper
8 ounces shredded Cheddar cheese (2 cups)
1 cup fresh bread crumbs, or 1/2 cup dried
Preparation:
Preheat the oven to 375°F.
Bring a large pot of lightly salted water to a boil. Add the pasta and cook according to the package directions. Drain in a colander.
In a large saucepan, melt the butter over medium heat. Add the onion and cook, stirring often, for 5 minutes, or until softened. Stir in the flour and cook, stirring for 1 minute.
Slowly pour in the milk and whisk until mixture is smooth. Cook over medium heat, whisking often, until mixture thickens and bubbles, about 6 minutes. Stir in the mustard and cayenne pepper.
Stir in 1 1/2 cups of the shredded cheese until melted and smooth. Season with salt and pepper.
Add the pasta to the cheese sauce and toss to coat. Scrape the mixture into a 9 - by- 13-inch baking dish.
In a small bowl, combine the remaining 1/2 cup shredded cheese and breadcrumbs. Sprinkle the breadcrumb mixture over the top of the macaroni and cheese.
Bake the casserole until the top is golden brown, about 30 minutes. Serve hot.
Recipe Notes
You can mix-up the recipe some by adding 1 cup of chopped ham and/or 1/2 cup of thawed, frozen peas.
Another variation for this macaroni and cheese is to use Fontina cheese and add some sauteed, chopped mushrooms and spinach, or use some Monterrey Jack cheese and add some canned chopped green chilies and a little chili powder.
Make individual servings of mac and cheese: Spoon the macaroni and cheese into 1 to 2 cup-size ramekins, and bake for 15 to 20 minutes.
To ensure that the sauce is smooth, add the cheese in small batches, stirring until smooth before adding the next batch.
Thursday, November 12, 2015
Diabetic Thursday
Here are today's six recipes, including walnut fudge! Yes, fudge - and it's a diabetic dessert. There's also sweet potatoes and more. Enjoy!
ASPARAGUS CHEF SALAD
Find this recipe at: http://diabeticgourmet.com/recipes/html/227.shtml
Source: Cooking Healthy and Fast
Yield: 4-1/2 (1 cup) servings
Ingredients
2-1/2 lb. asparagus, trimmed
8 oz. mushrooms, sliced
2 oz. part-skim julienne Swiss cheese
2 oz. lean julienne ham
1 Tbsp.finely chopped onion
1 orange, peeled and cubed
Dressing:
1 pkg. lemon and herb salad dressing mix
2 Tbsp. water
1/4 cup vinegar
1/4 cup vegetable oil
Directions
Chop asparagus into bite-sized pieces and place in a microwavve-proof casserole dish. Add 2 Tbsp. water, cover, and Microwave for 2 minutes. Drain. Measure remaining ingredients into a salad bowl. Add asparagus when completely cool.
Prepare dressing in a shaker container and add approximately 1/3 of it to the salad. Save remaining dressing for greens and fresh vegetables.
Nutritional Information Per Serving: Calories: 151; Fat: 5 g; Sodium: 347 mg; Cholesterol: 25 mg; Exchanges: 2 Vegetable; 1 Lean Meat; 1 Fat
WALNUT FUDGE
Yield: 48 2-inch-square pieces, 1 piece per serving.
Source: The Diabetic Dessert Cookbook
View online: http://diabeticgourmet.com/recipes/html/607.shtml
Ingredients
3 cups carob
1/4 teaspoon artificial sweetener
1 (14 -ounce) can sweet condensed milk (not evaporated milk)
1 cup chopped walnuts
1-1/2 teaspoon vanilla extract
48 walnut halves
Directions
In a heavy 2-quart saucepan, combine the carob, artificial sweetener and condensed milk. Cook over low heat until carob is completely melted. Remove from heat.
Add chopped walnuts and vanilla extract. Stir until completely mixed.
Pour into a 9" x 9" square pan. Chill in refrigerator until almost firm.
Score the top of the fudge into squares 2" x 1/2" deep. Place a walnut half on the top of each square.
Chill until firm. Finish cutting into squares.
Nutritional Information Per Serving: Calories: 137; Protein: 4 g ; Fat: 8 g; Sodium: 11 mg; Cholesterol: 4 mg; Dietary Fiber: 0.3 g; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch, 1-1/2 Fat
STEAMED GREENS WITH GINGER AND WATER CHESTNUTS
Yield: Makes 4 servings.
View online: http://diabeticgourmet.com/recipes/html/510.shtml
Ingredients
3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed
1 tsp. peeled, finely-minced fresh ginger
1 tsp. finely-minced fresh garlic
1/2 Tbsp. sesame seed oil, or as needed
1/2 cup diced canned water chestnuts (rinsed and drained)
Salt and freshly-ground black pepper
Directions
Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.
Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.
Season to taste with salt and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 2 g; Sodium: 19 mg; Carbohydrates: 3 g; Less than 1 g. saturated fat; 1 g. dietary fiber; Exchanges: 1 Vegetable, 1/2 Fat
CHICKPEA SALAD
Yield: 2 servings
Source: Diabetes Cookbook for Dummies
View recipe: http://diabeticgourmet.com/recipes/html/622.shtml
Ingredients
1-1/2 cups canned chickpeas, drained and rinsed
1/4 cup celery, chopped
1/4 cup red pepper, chopped
1/4 cup red onion, chopped
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons lowfat mayonnaise
Pita bread or mixed greens
Directions
In a bowl, coarsely mash the chickpeas.
Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.
Serve over pita bread or mixed greens.
Nutritional Information Per Serving: Calories: 206; Protein: 10 g; Fat: 3 g; Sodium: 641 mg; Cholesterol: 0 mg; Carbohydrates: 35 g; Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
ORANGE-LIME SWEET POTATOES
Source: 1,001 Delicious Recipes for People with Diabetes
Servings: 6 (about 1/2 cup each)
Find this recipe at: http://diabeticgourmet.com/recipes/html/297.shtml
Ingredients
Butter-flavored vegetable cooking spray
1 cup chopped onion
1 teaspoon minced garlic
1 pound sweet potatoes, peeled, cut into 1-inch pieces
1 cup orange juice
1/4 cup lime juice
Salt and pepper, to taste
Directions
Spray medium skillet with cooking spray; heat over medium heat until hot. Saute onion and garlic 3 to 4 minutes.
Add sweet potatoes and juices to skillet; heat to boiling. Reduce heat and simmer, covered, until potatoes are tender, about 10 minutes. Cook, uncovered, until sauce is thickened, 8 to 10 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 95; Protein: 1.7 g; Fat: 0.3 g; Sodium: 9 mg; Cholesterol: 0 mg; Carbohydrates: 22.3 g; Exchanges: 1/2 Fruit, 1 Bread/Starch
ITALIAN SPINACH PIE
Makes: 8 servings
View recipe: http://diabeticgourmet.com/recipes/html/626.shtml
Source: Kraft
Ingredients
1 container (16 oz.) Breakstone's or Knudsen 2% Milkfat Low Fat Cottage Cheese
1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
1 cup Kraft Shredded Low-Moisture Part-Skim Mozzarella Cheese
4 eggs, lightly beaten
1 jar (7 oz.) roasted red peppers, well drained, chopped
1/3 cup Kraft Grated Parmesan Cheese
1 tsp. dried oregano leaves
Options: Substitute 1/2 cup chopped red bell peppers for the roasted peppers.
Directions
Preheat oven to 350F. Mix all ingredients until well blended.
Pour into greased 9-inch pie plate.
Bake 40 min. or until center is set.
Nutritional Information Per Serving: Calories: 150; Protein: 15 g; Fat: 8 g; Sodium: 450 mg; Cholesterol: 125 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable + 2 Lean Meat
ASPARAGUS CHEF SALAD
Find this recipe at: http://diabeticgourmet.com/recipes/html/227.shtml
Source: Cooking Healthy and Fast
Yield: 4-1/2 (1 cup) servings
Ingredients
2-1/2 lb. asparagus, trimmed
8 oz. mushrooms, sliced
2 oz. part-skim julienne Swiss cheese
2 oz. lean julienne ham
1 Tbsp.finely chopped onion
1 orange, peeled and cubed
Dressing:
1 pkg. lemon and herb salad dressing mix
2 Tbsp. water
1/4 cup vinegar
1/4 cup vegetable oil
Directions
Chop asparagus into bite-sized pieces and place in a microwavve-proof casserole dish. Add 2 Tbsp. water, cover, and Microwave for 2 minutes. Drain. Measure remaining ingredients into a salad bowl. Add asparagus when completely cool.
Prepare dressing in a shaker container and add approximately 1/3 of it to the salad. Save remaining dressing for greens and fresh vegetables.
Nutritional Information Per Serving: Calories: 151; Fat: 5 g; Sodium: 347 mg; Cholesterol: 25 mg; Exchanges: 2 Vegetable; 1 Lean Meat; 1 Fat
WALNUT FUDGE
Yield: 48 2-inch-square pieces, 1 piece per serving.
Source: The Diabetic Dessert Cookbook
View online: http://diabeticgourmet.com/recipes/html/607.shtml
Ingredients
3 cups carob
1/4 teaspoon artificial sweetener
1 (14 -ounce) can sweet condensed milk (not evaporated milk)
1 cup chopped walnuts
1-1/2 teaspoon vanilla extract
48 walnut halves
Directions
In a heavy 2-quart saucepan, combine the carob, artificial sweetener and condensed milk. Cook over low heat until carob is completely melted. Remove from heat.
Add chopped walnuts and vanilla extract. Stir until completely mixed.
Pour into a 9" x 9" square pan. Chill in refrigerator until almost firm.
Score the top of the fudge into squares 2" x 1/2" deep. Place a walnut half on the top of each square.
Chill until firm. Finish cutting into squares.
Nutritional Information Per Serving: Calories: 137; Protein: 4 g ; Fat: 8 g; Sodium: 11 mg; Cholesterol: 4 mg; Dietary Fiber: 0.3 g; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch, 1-1/2 Fat
STEAMED GREENS WITH GINGER AND WATER CHESTNUTS
Yield: Makes 4 servings.
View online: http://diabeticgourmet.com/recipes/html/510.shtml
Ingredients
3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed
1 tsp. peeled, finely-minced fresh ginger
1 tsp. finely-minced fresh garlic
1/2 Tbsp. sesame seed oil, or as needed
1/2 cup diced canned water chestnuts (rinsed and drained)
Salt and freshly-ground black pepper
Directions
Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.
Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.
Season to taste with salt and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 2 g; Sodium: 19 mg; Carbohydrates: 3 g; Less than 1 g. saturated fat; 1 g. dietary fiber; Exchanges: 1 Vegetable, 1/2 Fat
CHICKPEA SALAD
Yield: 2 servings
Source: Diabetes Cookbook for Dummies
View recipe: http://diabeticgourmet.com/recipes/html/622.shtml
Ingredients
1-1/2 cups canned chickpeas, drained and rinsed
1/4 cup celery, chopped
1/4 cup red pepper, chopped
1/4 cup red onion, chopped
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons lowfat mayonnaise
Pita bread or mixed greens
Directions
In a bowl, coarsely mash the chickpeas.
Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.
Serve over pita bread or mixed greens.
Nutritional Information Per Serving: Calories: 206; Protein: 10 g; Fat: 3 g; Sodium: 641 mg; Cholesterol: 0 mg; Carbohydrates: 35 g; Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
ORANGE-LIME SWEET POTATOES
Source: 1,001 Delicious Recipes for People with Diabetes
Servings: 6 (about 1/2 cup each)
Find this recipe at: http://diabeticgourmet.com/recipes/html/297.shtml
Ingredients
Butter-flavored vegetable cooking spray
1 cup chopped onion
1 teaspoon minced garlic
1 pound sweet potatoes, peeled, cut into 1-inch pieces
1 cup orange juice
1/4 cup lime juice
Salt and pepper, to taste
Directions
Spray medium skillet with cooking spray; heat over medium heat until hot. Saute onion and garlic 3 to 4 minutes.
Add sweet potatoes and juices to skillet; heat to boiling. Reduce heat and simmer, covered, until potatoes are tender, about 10 minutes. Cook, uncovered, until sauce is thickened, 8 to 10 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 95; Protein: 1.7 g; Fat: 0.3 g; Sodium: 9 mg; Cholesterol: 0 mg; Carbohydrates: 22.3 g; Exchanges: 1/2 Fruit, 1 Bread/Starch
ITALIAN SPINACH PIE
Makes: 8 servings
View recipe: http://diabeticgourmet.com/recipes/html/626.shtml
Source: Kraft
Ingredients
1 container (16 oz.) Breakstone's or Knudsen 2% Milkfat Low Fat Cottage Cheese
1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
1 cup Kraft Shredded Low-Moisture Part-Skim Mozzarella Cheese
4 eggs, lightly beaten
1 jar (7 oz.) roasted red peppers, well drained, chopped
1/3 cup Kraft Grated Parmesan Cheese
1 tsp. dried oregano leaves
Options: Substitute 1/2 cup chopped red bell peppers for the roasted peppers.
Directions
Preheat oven to 350F. Mix all ingredients until well blended.
Pour into greased 9-inch pie plate.
Bake 40 min. or until center is set.
Nutritional Information Per Serving: Calories: 150; Protein: 15 g; Fat: 8 g; Sodium: 450 mg; Cholesterol: 125 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable + 2 Lean Meat
Thursday, September 24, 2015
Diabetic Thursday
Yesterday, I received an email from Diabetes Self-Management. The magazine is requesting diabetics to tell how the Affordable Care Act – aka “Obamacare” – has affected them. If you would like to be part of the conversation, click here.
And now, for today's six recipes, including walnut fudge! Yes, fudge - and it's a diabetic dessert. There's also sweet potatoes and more. Enjoy!
ASPARAGUS CHEF SALAD
Find this recipe at: http://diabeticgourmet.com/recipes/html/227.shtml
Source: Cooking Healthy and Fast
Yield: 4-1/2 (1 cup) servings
Ingredients
2-1/2 lb. asparagus, trimmed
8 oz. mushrooms, sliced
2 oz. part-skim julienne Swiss cheese
2 oz. lean julienne ham
1 Tbsp.finely chopped onion
1 orange, peeled and cubed
Dressing:
1 pkg. lemon and herb salad dressing mix
2 Tbsp. water
1/4 cup vinegar
1/4 cup vegetable oil
Directions
Chop asparagus into bite-sized pieces and place in a microwavve-proof casserole dish. Add 2 Tbsp. water, cover, and Microwave for 2 minutes. Drain. Measure remaining ingredients into a salad bowl. Add asparagus when completely cool.
Prepare dressing in a shaker container and add approximately 1/3 of it to the salad. Save remaining dressing for greens and fresh vegetables.
Nutritional Information Per Serving: Calories: 151; Fat: 5 g; Sodium: 347 mg; Cholesterol: 25 mg; Exchanges: 2 Vegetable; 1 Lean Meat; 1 Fat
WALNUT FUDGE
Yield: 48 2-inch-square pieces, 1 piece per serving.
Source: The Diabetic Dessert Cookbook
View online: http://diabeticgourmet.com/recipes/html/607.shtml
Ingredients
3 cups carob
1/4 teaspoon artificial sweetener
1 (14 -ounce) can sweet condensed milk (not evaporated milk)
1 cup chopped walnuts
1-1/2 teaspoon vanilla extract
48 walnut halves
Directions
In a heavy 2-quart saucepan, combine the carob, artificial sweetener and condensed milk. Cook over low heat until carob is completely melted. Remove from heat.
Add chopped walnuts and vanilla extract. Stir until completely mixed.
Pour into a 9" x 9" square pan. Chill in refrigerator until almost firm.
Score the top of the fudge into squares 2" x 1/2" deep. Place a walnut half on the top of each square.
Chill until firm. Finish cutting into squares.
Nutritional Information Per Serving: Calories: 137; Protein: 4 g ; Fat: 8 g; Sodium: 11 mg; Cholesterol: 4 mg; Dietary Fiber: 0.3 g; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch, 1-1/2 Fat
STEAMED GREENS WITH GINGER AND WATER CHESTNUTS
Yield: Makes 4 servings.
View online: http://diabeticgourmet.com/recipes/html/510.shtml
Ingredients
3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed
1 tsp. peeled, finely-minced fresh ginger
1 tsp. finely-minced fresh garlic
1/2 Tbsp. sesame seed oil, or as needed
1/2 cup diced canned water chestnuts (rinsed and drained)
Salt and freshly-ground black pepper
Directions
Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.
Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.
Season to taste with salt and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 2 g; Sodium: 19 mg; Carbohydrates: 3 g; Less than 1 g. saturated fat; 1 g. dietary fiber; Exchanges: 1 Vegetable, 1/2 Fat
CHICKPEA SALAD
Yield: 2 servings
Source: Diabetes Cookbook for Dummies
View recipe: http://diabeticgourmet.com/recipes/html/622.shtml
Ingredients
1-1/2 cups canned chickpeas, drained and rinsed
1/4 cup celery, chopped
1/4 cup red pepper, chopped
1/4 cup red onion, chopped
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons lowfat mayonnaise
Pita bread or mixed greens
Directions
In a bowl, coarsely mash the chickpeas.
Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.
Serve over pita bread or mixed greens.
Nutritional Information Per Serving: Calories: 206; Protein: 10 g; Fat: 3 g; Sodium: 641 mg; Cholesterol: 0 mg; Carbohydrates: 35 g; Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
ORANGE-LIME SWEET POTATOES
Source: 1,001 Delicious Recipes for People with Diabetes
Servings: 6 (about 1/2 cup each)
Find this recipe at: http://diabeticgourmet.com/recipes/html/297.shtml
Ingredients
Butter-flavored vegetable cooking spray
1 cup chopped onion
1 teaspoon minced garlic
1 pound sweet potatoes, peeled, cut into 1-inch pieces
1 cup orange juice
1/4 cup lime juice
Salt and pepper, to taste
Directions
Spray medium skillet with cooking spray; heat over medium heat until hot. Saute onion and garlic 3 to 4 minutes.
Add sweet potatoes and juices to skillet; heat to boiling. Reduce heat and simmer, covered, until potatoes are tender, about 10 minutes. Cook, uncovered, until sauce is thickened, 8 to 10 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 95; Protein: 1.7 g; Fat: 0.3 g; Sodium: 9 mg; Cholesterol: 0 mg; Carbohydrates: 22.3 g; Exchanges: 1/2 Fruit, 1 Bread/Starch
ITALIAN SPINACH PIE
Makes: 8 servings
View recipe: http://diabeticgourmet.com/recipes/html/626.shtml
Source: Kraft
Ingredients
1 container (16 oz.) Breakstone's or Knudsen 2% Milkfat Low Fat Cottage Cheese
1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
1 cup Kraft Shredded Low-Moisture Part-Skim Mozzarella Cheese
4 eggs, lightly beaten
1 jar (7 oz.) roasted red peppers, well drained, chopped
1/3 cup Kraft Grated Parmesan Cheese
1 tsp. dried oregano leaves
Options: Substitute 1/2 cup chopped red bell peppers for the roasted peppers.
Directions
Preheat oven to 350F. Mix all ingredients until well blended.
Pour into greased 9-inch pie plate.
Bake 40 min. or until center is set.
Nutritional Information Per Serving: Calories: 150; Protein: 15 g; Fat: 8 g; Sodium: 450 mg; Cholesterol: 125 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable + 2 Lean Meat
And now, for today's six recipes, including walnut fudge! Yes, fudge - and it's a diabetic dessert. There's also sweet potatoes and more. Enjoy!
ASPARAGUS CHEF SALAD
Find this recipe at: http://diabeticgourmet.com/recipes/html/227.shtml
Source: Cooking Healthy and Fast
Yield: 4-1/2 (1 cup) servings
Ingredients
2-1/2 lb. asparagus, trimmed
8 oz. mushrooms, sliced
2 oz. part-skim julienne Swiss cheese
2 oz. lean julienne ham
1 Tbsp.finely chopped onion
1 orange, peeled and cubed
Dressing:
1 pkg. lemon and herb salad dressing mix
2 Tbsp. water
1/4 cup vinegar
1/4 cup vegetable oil
Directions
Chop asparagus into bite-sized pieces and place in a microwavve-proof casserole dish. Add 2 Tbsp. water, cover, and Microwave for 2 minutes. Drain. Measure remaining ingredients into a salad bowl. Add asparagus when completely cool.
Prepare dressing in a shaker container and add approximately 1/3 of it to the salad. Save remaining dressing for greens and fresh vegetables.
Nutritional Information Per Serving: Calories: 151; Fat: 5 g; Sodium: 347 mg; Cholesterol: 25 mg; Exchanges: 2 Vegetable; 1 Lean Meat; 1 Fat
WALNUT FUDGE
Yield: 48 2-inch-square pieces, 1 piece per serving.
Source: The Diabetic Dessert Cookbook
View online: http://diabeticgourmet.com/recipes/html/607.shtml
Ingredients
3 cups carob
1/4 teaspoon artificial sweetener
1 (14 -ounce) can sweet condensed milk (not evaporated milk)
1 cup chopped walnuts
1-1/2 teaspoon vanilla extract
48 walnut halves
Directions
In a heavy 2-quart saucepan, combine the carob, artificial sweetener and condensed milk. Cook over low heat until carob is completely melted. Remove from heat.
Add chopped walnuts and vanilla extract. Stir until completely mixed.
Pour into a 9" x 9" square pan. Chill in refrigerator until almost firm.
Score the top of the fudge into squares 2" x 1/2" deep. Place a walnut half on the top of each square.
Chill until firm. Finish cutting into squares.
Nutritional Information Per Serving: Calories: 137; Protein: 4 g ; Fat: 8 g; Sodium: 11 mg; Cholesterol: 4 mg; Dietary Fiber: 0.3 g; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch, 1-1/2 Fat
STEAMED GREENS WITH GINGER AND WATER CHESTNUTS
Yield: Makes 4 servings.
View online: http://diabeticgourmet.com/recipes/html/510.shtml
Ingredients
3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed
1 tsp. peeled, finely-minced fresh ginger
1 tsp. finely-minced fresh garlic
1/2 Tbsp. sesame seed oil, or as needed
1/2 cup diced canned water chestnuts (rinsed and drained)
Salt and freshly-ground black pepper
Directions
Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.
Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.
Season to taste with salt and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 2 g; Sodium: 19 mg; Carbohydrates: 3 g; Less than 1 g. saturated fat; 1 g. dietary fiber; Exchanges: 1 Vegetable, 1/2 Fat
CHICKPEA SALAD
Yield: 2 servings
Source: Diabetes Cookbook for Dummies
View recipe: http://diabeticgourmet.com/recipes/html/622.shtml
Ingredients
1-1/2 cups canned chickpeas, drained and rinsed
1/4 cup celery, chopped
1/4 cup red pepper, chopped
1/4 cup red onion, chopped
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons lowfat mayonnaise
Pita bread or mixed greens
Directions
In a bowl, coarsely mash the chickpeas.
Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.
Serve over pita bread or mixed greens.
Nutritional Information Per Serving: Calories: 206; Protein: 10 g; Fat: 3 g; Sodium: 641 mg; Cholesterol: 0 mg; Carbohydrates: 35 g; Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
ORANGE-LIME SWEET POTATOES
Source: 1,001 Delicious Recipes for People with Diabetes
Servings: 6 (about 1/2 cup each)
Find this recipe at: http://diabeticgourmet.com/recipes/html/297.shtml
Ingredients
Butter-flavored vegetable cooking spray
1 cup chopped onion
1 teaspoon minced garlic
1 pound sweet potatoes, peeled, cut into 1-inch pieces
1 cup orange juice
1/4 cup lime juice
Salt and pepper, to taste
Directions
Spray medium skillet with cooking spray; heat over medium heat until hot. Saute onion and garlic 3 to 4 minutes.
Add sweet potatoes and juices to skillet; heat to boiling. Reduce heat and simmer, covered, until potatoes are tender, about 10 minutes. Cook, uncovered, until sauce is thickened, 8 to 10 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 95; Protein: 1.7 g; Fat: 0.3 g; Sodium: 9 mg; Cholesterol: 0 mg; Carbohydrates: 22.3 g; Exchanges: 1/2 Fruit, 1 Bread/Starch
ITALIAN SPINACH PIE
Makes: 8 servings
View recipe: http://diabeticgourmet.com/recipes/html/626.shtml
Source: Kraft
Ingredients
1 container (16 oz.) Breakstone's or Knudsen 2% Milkfat Low Fat Cottage Cheese
1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
1 cup Kraft Shredded Low-Moisture Part-Skim Mozzarella Cheese
4 eggs, lightly beaten
1 jar (7 oz.) roasted red peppers, well drained, chopped
1/3 cup Kraft Grated Parmesan Cheese
1 tsp. dried oregano leaves
Options: Substitute 1/2 cup chopped red bell peppers for the roasted peppers.
Directions
Preheat oven to 350F. Mix all ingredients until well blended.
Pour into greased 9-inch pie plate.
Bake 40 min. or until center is set.
Nutritional Information Per Serving: Calories: 150; Protein: 15 g; Fat: 8 g; Sodium: 450 mg; Cholesterol: 125 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable + 2 Lean Meat
Tuesday, July 1, 2014
Salads
I used to think salads were boring. Wow, I couldn't have been more wrong! True, I've always loved potato salad, but in the past, if someone simply said salad, my first thought was a lettuce, tomato and onion concoction. Nothing wrong with that; I do like an occasional LTO salad. But there are sooo many more salads to fix. Here are a few. Enjoy!
FRESH MOZZARELLA SALAD
This yummy salad comes from Seattle's Macrina Bakery. They have a great email list; sign up for a free monthly recipe.
This recipe starts, "This dish is perfect for warm evenings when turning on the oven is simply out of the question. Leslie's favorite snack of bocconcini (small balls of fresh mozzarella) drizzled with delicious olive oil and sprinkled with coarse salt inspired this recipe. Our Fresh Mozzarella Salad is filling enough for a light supper paired with Crostini or Fresh Herb bread. It also makes a beautiful side dish for an outdoor summer party." Serves 4
Ingredients
1 red bell pepper
1 yellow bell pepper
1 clove garlic, thinly sliced
2 tablespoons extra virgin olive oil
1 bunch arugula or your favorite garden greens
2 teaspoons fresh lemon juice
1 teaspoon fresh oregano, coarsely chopped
1 tablespoon roasted Marcona almonds, coarsely chopped
8 ounces fresh mozzarella, sliced
Kosher salt
Coarsely ground black pepper
Preparation
Preheat the oven to 400°F, and line a baking sheet with parchment paper.
Brush the whole peppers with a bit of olive oil, place on the prepared baking sheet, and roast for 20 to 25 minutes, or until the skin is blistered and caramelized. Remove the peppers from the oven and place in a sealed plastic bag to steam for 30 minutes. Steaming the peppers releases the skin. Once the peppers have cooled, peel them and remove the stems and seeds. Slice the peppers into 1/2-inch pieces and set aside.
In a small skillet over low heat, warm the garlic in 1 tablespoon olive oil. Remove from heat and set aside to cool.
Thoroughly wash and dry the arugula. Toss it with lemon juice and 1 teaspoon olive oil. Season to taste with salt and pepper. Lay on a presentation plate as the base of the salad.
Arrange the peppers and mozzarella on top of the arugula. Drizzle with the reserved garlic and olive oil mixture and sprinkle with oregano, almonds, salt and pepper.
CHICKPEA SALAD
Yield: 2 servings
Source: Diabetes Cookbook for Dummies
Online Recipe: http://diabeticgourmet.com/recipes/html/622.shtml
Ingredients
1-1/2 cups canned chickpeas, drained and rinsed
1/4 cup celery, chopped
1/4 cup red pepper, chopped
1/4 cup red onion, chopped
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons lowfat mayonnaise
Pita bread or mixed greens
Directions
In a bowl, coarsely mash the chickpeas.
Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.
Serve over pita bread or mixed greens.
Nutritional Information Per Serving: Calories: 206; Protein: 10 g; Fat: 3 g; Sodium: 641 mg; Cholesterol: 0 mg; Carbohydrates: 35 g; Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
FETTUCCINE SALAD WITH ROASTED GARLIC, ONIONS, PEPPERS
Serves: 8
Serving Size: 1/8 of recipe
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View Online: http://diabeticgourmet.com/recipes/html/495.shtml
Ingredients2 bulbs garlic
Olive oil cooking spray
3 medium onions, cut into wedges
2 large red bell peppers, cut into 1/2-inch slices
2 tablespoons olive oil or vegetable oil
2 tablespoons lemon juice
2 tablespoons finely chopped parsley
1/2 teaspoon salt
1/4 teaspoon pepper
8 ounces fettuccine, cooked, warm
Directions
Cut a scant 1/2 inch off tops of garlic bulbs, exposing ends of cloves. Wrap garlic heads loosely in aluminum foil. Spray jelly roll pan with cooking spray. Arrange garlic, onions, and bell peppers on pan.
Bake vegetables, uncovered, at 400 degrees until garlic is very soft and vegetables are tender, 30 to 40 minutes.
Cool garlic slightly; squeeze pulp into small bowl. Stir in oil, lemon juice, parsley, salt, and pepper. Spoon garlic mixture over pasta and toss; add onions and peppers and toss. Serve warm.
Nutritional Information Per Serving: Calories: 151; Protein: 5 g; Fat: 4.5 g; Sodium: 184 mg; Cholesterol: 0 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Vegetable, 1 Bread/Starch, 1 Fat
QUICK RASPBERRY DRESSING
Not sure where this is from, but I do know it's a yummy way to top a salad.
Ingredients
1 cup extra virgin olive oil
1/2 cup fresh raspberries
2 tbsp. balsamic vinegar
Directions
Add the raspberries, olive oil, and balsamic vinegar in a blender. Cover, and blend until smooth. Refrigerate until ready to use. Shake before using.
Additional Tips
You may adjust the amount of balsamic vinegar to your liking. Enjoy!
FATTOUSH SALAD
This comes from the July/August 2012 issue of Vegetarian Times. To view this recipe online, click here.
Serves 6; 30 minutes or fewer
The recipe starts off, “Pomegranate molasses and sumac add a tart edge to this Lebanese salad. They can be found in Middle Eastern groceries and well-stocked supermarkets and used to flavor many other vegetable dishes. Choose larger cherry tomato varieties that can stand up to the other vegetables and the pita chips.”
Vinaigrette
2 Tbs. plus 2 tsp. olive oil
2 Tbs. lemon juice
1 Tbs. pomegranate molasses
2 tsp. ground sumac
1 clove garlic, minced (1 tsp.)
Salad
1 medium head romaine lettuce, halved and sliced into ½-inch-thick ribbons (4 cups)
2 cups cherry tomatoes, halved
4 small Persian cucumbers, diced (2 cups)
1 small red bell pepper, cut into 1/2-inch dice (1 cup)
1 small yellow bell pepper, cut into 1/2-inch dice (1 cup)
3 green onions, thinly sliced (1/2 cup)
1/3 cup coarsely chopped parsley
3Tbs. thinly sliced mint leaves
1 1/2 cups plain pita chips, coarsely broken up
1/2 cup crumbled feta (2 oz.)
To make Vinaigrette: whisk together all ingredients in small bowl.
To make Salad: Toss together lettuce, tomatoes, cucumbers, bell peppers, green onions, parsley, and mint in large salad bowl. Add Vinaigrette, and season with salt and pepper, if desired.
Sprinkle pita chips over top of Salad, and toss again. Top with feta.
nutritional information Per 2-cup serving: Calories: 181; Protein: 4 g; Total Fat: 11 g; Saturated Fat: 3 g; Carbohydrates: 18 g; Cholesterol: 11 mg; Sodium: 259 mg; Fiber: 2 g; Sugar: 7 g
EMERALD SALAD
Makes 4 servings. (6 cups salad)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Online Recipe: http://diabeticgourmet.com/recipes/html/635.shtml
Ingredients
1 slice oatmeal bread
Canola oil spray
12 Boston lettuce leaves
12 pink grapefruit sections (fresh, jarred, or canned)
12 thin avocado slices (1/2 medium avocado)
2 kiwi fruit, peeled and thinly sliced
12 finely-sliced green bell pepper rings
1/2 cup grapefruit juice
2 Tbsp. lime juice
1-2 Tbsp. honey, preferably clover
1 Tbsp. minced fresh mint leaves, or according to taste
Salt and freshly-ground black pepper
1-1/2 tsp. extra virgin olive oil
Directions
Preheat oven to 350 degrees.
To make croutons, coat one side of the bread with cooking spray. Sprinkle on the oregano. Bake on a rack in the center of the oven for 3 minutes, until the bread is dry and almost hard in the center. Let it sit 2 minutes. With a serrated knife, cut the bread into 1/2-inch cubes and set aside.
On each of four salad plates, make a bed using 3 lettuce leaves. Place 3 grapefruit sections and 3 avocado slices in the center. Arrange kiwi slices in an overlapping ring around them. Place the 3 pepper rings over the grapefruit and avocado.
For the dressing, whisk together in a small bowl the grapefruit and lime juice, 1 tablespoon honey and mint. Whisk in the oil. Season dressing to taste with salt and pepper. Taste, and if too tart, add the remaining honey, as desired.
To serve, drizzle dressing over top of each salad. Sprinkle one-fourth of the warm croutons over each and serve.
Nutritional Information Per Serving: Calories: 159; Protein: 3 g; Fat: 6 g; Sodium: 42 mg; Saturated Fat: 0.5 g; Dietary Fiber: 4 g; Carbohydrates: 28 g
FRESH MOZZARELLA SALAD
This yummy salad comes from Seattle's Macrina Bakery. They have a great email list; sign up for a free monthly recipe.
This recipe starts, "This dish is perfect for warm evenings when turning on the oven is simply out of the question. Leslie's favorite snack of bocconcini (small balls of fresh mozzarella) drizzled with delicious olive oil and sprinkled with coarse salt inspired this recipe. Our Fresh Mozzarella Salad is filling enough for a light supper paired with Crostini or Fresh Herb bread. It also makes a beautiful side dish for an outdoor summer party." Serves 4
Ingredients
1 red bell pepper
1 yellow bell pepper
1 clove garlic, thinly sliced
2 tablespoons extra virgin olive oil
1 bunch arugula or your favorite garden greens
2 teaspoons fresh lemon juice
1 teaspoon fresh oregano, coarsely chopped
1 tablespoon roasted Marcona almonds, coarsely chopped
8 ounces fresh mozzarella, sliced
Kosher salt
Coarsely ground black pepper
Preparation
Preheat the oven to 400°F, and line a baking sheet with parchment paper.
Brush the whole peppers with a bit of olive oil, place on the prepared baking sheet, and roast for 20 to 25 minutes, or until the skin is blistered and caramelized. Remove the peppers from the oven and place in a sealed plastic bag to steam for 30 minutes. Steaming the peppers releases the skin. Once the peppers have cooled, peel them and remove the stems and seeds. Slice the peppers into 1/2-inch pieces and set aside.
In a small skillet over low heat, warm the garlic in 1 tablespoon olive oil. Remove from heat and set aside to cool.
Thoroughly wash and dry the arugula. Toss it with lemon juice and 1 teaspoon olive oil. Season to taste with salt and pepper. Lay on a presentation plate as the base of the salad.
Arrange the peppers and mozzarella on top of the arugula. Drizzle with the reserved garlic and olive oil mixture and sprinkle with oregano, almonds, salt and pepper.
CHICKPEA SALAD
Yield: 2 servings
Source: Diabetes Cookbook for Dummies
Online Recipe: http://diabeticgourmet.com/recipes/html/622.shtml
Ingredients
1-1/2 cups canned chickpeas, drained and rinsed
1/4 cup celery, chopped
1/4 cup red pepper, chopped
1/4 cup red onion, chopped
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons lowfat mayonnaise
Pita bread or mixed greens
Directions
In a bowl, coarsely mash the chickpeas.
Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.
Serve over pita bread or mixed greens.
Nutritional Information Per Serving: Calories: 206; Protein: 10 g; Fat: 3 g; Sodium: 641 mg; Cholesterol: 0 mg; Carbohydrates: 35 g; Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
FETTUCCINE SALAD WITH ROASTED GARLIC, ONIONS, PEPPERS
Serves: 8
Serving Size: 1/8 of recipe
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View Online: http://diabeticgourmet.com/recipes/html/495.shtml
Ingredients2 bulbs garlic
Olive oil cooking spray
3 medium onions, cut into wedges
2 large red bell peppers, cut into 1/2-inch slices
2 tablespoons olive oil or vegetable oil
2 tablespoons lemon juice
2 tablespoons finely chopped parsley
1/2 teaspoon salt
1/4 teaspoon pepper
8 ounces fettuccine, cooked, warm
Directions
Cut a scant 1/2 inch off tops of garlic bulbs, exposing ends of cloves. Wrap garlic heads loosely in aluminum foil. Spray jelly roll pan with cooking spray. Arrange garlic, onions, and bell peppers on pan.
Bake vegetables, uncovered, at 400 degrees until garlic is very soft and vegetables are tender, 30 to 40 minutes.
Cool garlic slightly; squeeze pulp into small bowl. Stir in oil, lemon juice, parsley, salt, and pepper. Spoon garlic mixture over pasta and toss; add onions and peppers and toss. Serve warm.
Nutritional Information Per Serving: Calories: 151; Protein: 5 g; Fat: 4.5 g; Sodium: 184 mg; Cholesterol: 0 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Vegetable, 1 Bread/Starch, 1 Fat
QUICK RASPBERRY DRESSING
Not sure where this is from, but I do know it's a yummy way to top a salad.
Ingredients
1 cup extra virgin olive oil
1/2 cup fresh raspberries
2 tbsp. balsamic vinegar
Directions
Add the raspberries, olive oil, and balsamic vinegar in a blender. Cover, and blend until smooth. Refrigerate until ready to use. Shake before using.
Additional Tips
You may adjust the amount of balsamic vinegar to your liking. Enjoy!
FATTOUSH SALAD
This comes from the July/August 2012 issue of Vegetarian Times. To view this recipe online, click here.
Serves 6; 30 minutes or fewer
The recipe starts off, “Pomegranate molasses and sumac add a tart edge to this Lebanese salad. They can be found in Middle Eastern groceries and well-stocked supermarkets and used to flavor many other vegetable dishes. Choose larger cherry tomato varieties that can stand up to the other vegetables and the pita chips.”
Vinaigrette
2 Tbs. plus 2 tsp. olive oil
2 Tbs. lemon juice
1 Tbs. pomegranate molasses
2 tsp. ground sumac
1 clove garlic, minced (1 tsp.)
Salad
1 medium head romaine lettuce, halved and sliced into ½-inch-thick ribbons (4 cups)
2 cups cherry tomatoes, halved
4 small Persian cucumbers, diced (2 cups)
1 small red bell pepper, cut into 1/2-inch dice (1 cup)
1 small yellow bell pepper, cut into 1/2-inch dice (1 cup)
3 green onions, thinly sliced (1/2 cup)
1/3 cup coarsely chopped parsley
3Tbs. thinly sliced mint leaves
1 1/2 cups plain pita chips, coarsely broken up
1/2 cup crumbled feta (2 oz.)
To make Vinaigrette: whisk together all ingredients in small bowl.
To make Salad: Toss together lettuce, tomatoes, cucumbers, bell peppers, green onions, parsley, and mint in large salad bowl. Add Vinaigrette, and season with salt and pepper, if desired.
Sprinkle pita chips over top of Salad, and toss again. Top with feta.
nutritional information Per 2-cup serving: Calories: 181; Protein: 4 g; Total Fat: 11 g; Saturated Fat: 3 g; Carbohydrates: 18 g; Cholesterol: 11 mg; Sodium: 259 mg; Fiber: 2 g; Sugar: 7 g
EMERALD SALAD
Makes 4 servings. (6 cups salad)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Online Recipe: http://diabeticgourmet.com/recipes/html/635.shtml
Ingredients
1 slice oatmeal bread
Canola oil spray
12 Boston lettuce leaves
12 pink grapefruit sections (fresh, jarred, or canned)
12 thin avocado slices (1/2 medium avocado)
2 kiwi fruit, peeled and thinly sliced
12 finely-sliced green bell pepper rings
1/2 cup grapefruit juice
2 Tbsp. lime juice
1-2 Tbsp. honey, preferably clover
1 Tbsp. minced fresh mint leaves, or according to taste
Salt and freshly-ground black pepper
1-1/2 tsp. extra virgin olive oil
Directions
Preheat oven to 350 degrees.
To make croutons, coat one side of the bread with cooking spray. Sprinkle on the oregano. Bake on a rack in the center of the oven for 3 minutes, until the bread is dry and almost hard in the center. Let it sit 2 minutes. With a serrated knife, cut the bread into 1/2-inch cubes and set aside.
On each of four salad plates, make a bed using 3 lettuce leaves. Place 3 grapefruit sections and 3 avocado slices in the center. Arrange kiwi slices in an overlapping ring around them. Place the 3 pepper rings over the grapefruit and avocado.
For the dressing, whisk together in a small bowl the grapefruit and lime juice, 1 tablespoon honey and mint. Whisk in the oil. Season dressing to taste with salt and pepper. Taste, and if too tart, add the remaining honey, as desired.
To serve, drizzle dressing over top of each salad. Sprinkle one-fourth of the warm croutons over each and serve.
Nutritional Information Per Serving: Calories: 159; Protein: 3 g; Fat: 6 g; Sodium: 42 mg; Saturated Fat: 0.5 g; Dietary Fiber: 4 g; Carbohydrates: 28 g
Thursday, June 19, 2014
Diabetic Offerings
If you've been following this blog, you've read more than once that diabetic food doesn't have to be bland or boring, and that they can be enjoyed by the whole family. Here's another batch of recipes that prove my point. And yes, they come from Diabetic Gourmet. Check out their website. And, as always, Enjoy!
FRUIT SCONES
Yield: Makes 18; Serving Size: 1 scone
Source: Great Healthy Food - Diabetes; View Online: http://diabeticgourmet.com/recipes/html/616.shtml
Ingredients
1 cup all-purpose white flour
1 cup whole wheat flour
2-1/4 teaspoons baking powder
Pinch of salt
1/4 cup soft margarine (at room temperature)
2 tablespoons granulated sugar
1/3 cup raisins
2/3 cup skim milk (keep 2 teaspoons aside for brushingthe tops of the scones before baking)
Directions
Preheat the oven to 425 degrees F.
Sift the flours into a bowl with the baking powder and salt, tipping any leftover bran into the sifted mixture. Lightly rub in the margarine with your fingertips until the mixture has the consistency of fine bread crumbs. Mix in the sugar and raisins (the same quantities of dried mixed peel can be used instead) and add the milk a little at a time, mixing well until a soft dough is formed. Turn out onto a lightly floured board and roll out to a thickness of 3/4 inch. Using a 1-1/2-inch pastry cutter, cut out the scones, re-rolling the leftover dough as necessary until you have used it all. Place the scones on a lightly greased baking sheet, brush the tops with a little skim milk to glaze, and bake near the top of the oven for 15 - 20 minutes until golden. Cool on a wire rack until the scones are just warm, then serve.
Nutritional Information Per Serving: Calories: 78 ; Protein: 2 g ; Fat: 2 g ; Sodium: 157 mg; Cholesterol: 0 mg ; Dietary Fiber: 1 g ; Carbohydrates: 14 gExchanges: 1 Starch, 1/2 Fat
CORN BREAD APPLESAUCE MUFFINS
Yield: 8 servings
Source: The New American Heart Association Cookbook
View Online: http://diabeticgourmet.com/recipes/html/545.shtml
Ingredients
Vegetable oil spray
1/2 cup all-purpose flour
1/2 cup coarse yellow cornmeal
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
Egg substitute equivalent to 1 egg or 1 egg
2 tablespoons honey
2 tablespoons unsweetened applesauce
Directions
Preheat oven to 425 degrees F. Lightly spray eight muffin cups with vegetable oil spray.
Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.
Beat remaining ingredients in a small bowl. Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.
Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.
Nutritional Information Per Serving: Calories: 86 ; Protein: 3 g ; Fat: 1 g ; Sodium: 189 mg; Cholesterol: 0 mg ; Dietary Fiber: 1 g ; Carbohydrates: 18 g
Exchanges: 1 Bread/Starch
PINEAPPLE LIME SORBET
Yield: 4 servings
Source: The Best Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/25.shtml
Print Version: http://diabeticgourmet.com/recipes/html/566.shtml
Ingredients
1-1/2 cups pineapple puree
2 teaspoons grated lime or lemon zest
3/4 cup freshly squeezed lime or lemon juice
1/4 cup water
Thin slices lime or lemon
Directions
In a bowl, stir together pineapple puree, lime zest and juice, water and, if desired, sugar.
In an ice cream maker, freeze according to manufacturer's directions.
Divide among 4 individual dessert dishes. Serve garnished with thin slices of lime.
NOTE: If you don't have an ice cream maker, pour into a baking dish and freeze until solid. Break into small pieces; in a food processor, pulse on and off until smooth. Store in freezer until ready to serve.
Nutritional Information Per Serving: Calories: 38, Protein: 1 g, Carbohydrates: 11 g, Fat: 0 g, Cholesterol: 0 g, Sodium: 1 mg, Fiber: 1 g
Diabetic Exchanges: 2/3 Fruit
ZUCCHINI-ONION FRITTATA
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/772.shtml
Ingredients
2 cups fat-free egg substitute
1/4 cup grated Parmesan cheese
1 tablespoon extra virgin olive oil
2 medium zucchini squashes, thinly sliced
1 medium yellow onion, thinly sliced
1 teaspoon crushed garlic
1/4 teaspoon salt
1/4 teaspoon ground black pepper
Directions
Preheat the oven to 350 degrees F. In a medium bowl, whisk together the eggs and Parmesan cheese and set aside.
Coat the bottom and sides of a large, nonstick, oven-proof skillet with cooking spray and add the olive oil. Add the zucchini, onions, garlic, salt, and pepper and saute over medium-high heat for several minutes, until tender. Spread the mixture evenly over the bottom of the skillet.
Pour the egg mixture over the vegetables. Cook without stirring for 3 minutes, until the bottom of the frittata is just set.
Place the frittata in the oven and bake uncovered for 12 to 15 minutes or until the eggs are set but not dry. Loosen the edges of the frittata and invert it onto a plate. Cut the frittata into 4 wedges and serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 139, Carbohydrate: 7 g, Cholesterol: 5 mg, Fat: 5.4 g, Saturated Fat: 1.7 g, Fiber: 1.4 g, Protein: 16 g, Sodium: 514 mg, Calcium: 142 mg
Diabetic Exchanges: 2 Very Lean Meat, 1 Vegetable, 1 Fat
STUFFED PEPPERS
Ingredients
4 large bell peppers, any color or combination
1 teaspoon olive oil
2 medium tomatoes, chopped (about 1-1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
1/4 cup sliced water chestnuts (2 ounces)
1 cup no-salt-added tomato juice
Directions
Preheat oven to 375 degrees F.
Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.
Nutritional Information (Per Serving): Calories: 119; Protein: 5 g; Sodium: 68 mg; Cholesterol: 1 mg; Fat: 1 g; Carbohydrates: 23 g
Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
CHICKPEA SALAD
Yield: 2 servings
Source: Diabetes Cookbook for Dummies
Online Recipe: http://diabeticgourmet.com/recipes/html/622.shtml
Ingredients
1-1/2 cups canned chickpeas, drained and rinsed
1/4 cup celery, chopped
1/4 cup red pepper, chopped
1/4 cup red onion, chopped
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons lowfat mayonnaise
Pita bread or mixed greens
Directions
In a bowl, coarsely mash the chickpeas.
Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.
Serve over pita bread or mixed greens.
Nutritional Information Per Serving: Calories: 206; Protein: 10 g; Fat: 3 g; Sodium: 641 mg; Cholesterol: 0 mg; Carbohydrates: 35 g; Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
FRUIT SCONES
Yield: Makes 18; Serving Size: 1 scone
Source: Great Healthy Food - Diabetes; View Online: http://diabeticgourmet.com/recipes/html/616.shtml
Ingredients
1 cup all-purpose white flour
1 cup whole wheat flour
2-1/4 teaspoons baking powder
Pinch of salt
1/4 cup soft margarine (at room temperature)
2 tablespoons granulated sugar
1/3 cup raisins
2/3 cup skim milk (keep 2 teaspoons aside for brushingthe tops of the scones before baking)
Directions
Preheat the oven to 425 degrees F.
Sift the flours into a bowl with the baking powder and salt, tipping any leftover bran into the sifted mixture. Lightly rub in the margarine with your fingertips until the mixture has the consistency of fine bread crumbs. Mix in the sugar and raisins (the same quantities of dried mixed peel can be used instead) and add the milk a little at a time, mixing well until a soft dough is formed. Turn out onto a lightly floured board and roll out to a thickness of 3/4 inch. Using a 1-1/2-inch pastry cutter, cut out the scones, re-rolling the leftover dough as necessary until you have used it all. Place the scones on a lightly greased baking sheet, brush the tops with a little skim milk to glaze, and bake near the top of the oven for 15 - 20 minutes until golden. Cool on a wire rack until the scones are just warm, then serve.
Nutritional Information Per Serving: Calories: 78 ; Protein: 2 g ; Fat: 2 g ; Sodium: 157 mg; Cholesterol: 0 mg ; Dietary Fiber: 1 g ; Carbohydrates: 14 gExchanges: 1 Starch, 1/2 Fat
CORN BREAD APPLESAUCE MUFFINS
Yield: 8 servings
Source: The New American Heart Association Cookbook
View Online: http://diabeticgourmet.com/recipes/html/545.shtml
Ingredients
Vegetable oil spray
1/2 cup all-purpose flour
1/2 cup coarse yellow cornmeal
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
Egg substitute equivalent to 1 egg or 1 egg
2 tablespoons honey
2 tablespoons unsweetened applesauce
Directions
Preheat oven to 425 degrees F. Lightly spray eight muffin cups with vegetable oil spray.
Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.
Beat remaining ingredients in a small bowl. Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.
Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.
Nutritional Information Per Serving: Calories: 86 ; Protein: 3 g ; Fat: 1 g ; Sodium: 189 mg; Cholesterol: 0 mg ; Dietary Fiber: 1 g ; Carbohydrates: 18 g
Exchanges: 1 Bread/Starch
PINEAPPLE LIME SORBET
Yield: 4 servings
Source: The Best Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/25.shtml
Print Version: http://diabeticgourmet.com/recipes/html/566.shtml
Ingredients
1-1/2 cups pineapple puree
2 teaspoons grated lime or lemon zest
3/4 cup freshly squeezed lime or lemon juice
1/4 cup water
Thin slices lime or lemon
Directions
In a bowl, stir together pineapple puree, lime zest and juice, water and, if desired, sugar.
In an ice cream maker, freeze according to manufacturer's directions.
Divide among 4 individual dessert dishes. Serve garnished with thin slices of lime.
NOTE: If you don't have an ice cream maker, pour into a baking dish and freeze until solid. Break into small pieces; in a food processor, pulse on and off until smooth. Store in freezer until ready to serve.
Nutritional Information Per Serving: Calories: 38, Protein: 1 g, Carbohydrates: 11 g, Fat: 0 g, Cholesterol: 0 g, Sodium: 1 mg, Fiber: 1 g
Diabetic Exchanges: 2/3 Fruit
ZUCCHINI-ONION FRITTATA
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/772.shtml
Ingredients
2 cups fat-free egg substitute
1/4 cup grated Parmesan cheese
1 tablespoon extra virgin olive oil
2 medium zucchini squashes, thinly sliced
1 medium yellow onion, thinly sliced
1 teaspoon crushed garlic
1/4 teaspoon salt
1/4 teaspoon ground black pepper
Directions
Preheat the oven to 350 degrees F. In a medium bowl, whisk together the eggs and Parmesan cheese and set aside.
Coat the bottom and sides of a large, nonstick, oven-proof skillet with cooking spray and add the olive oil. Add the zucchini, onions, garlic, salt, and pepper and saute over medium-high heat for several minutes, until tender. Spread the mixture evenly over the bottom of the skillet.
Pour the egg mixture over the vegetables. Cook without stirring for 3 minutes, until the bottom of the frittata is just set.
Place the frittata in the oven and bake uncovered for 12 to 15 minutes or until the eggs are set but not dry. Loosen the edges of the frittata and invert it onto a plate. Cut the frittata into 4 wedges and serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 139, Carbohydrate: 7 g, Cholesterol: 5 mg, Fat: 5.4 g, Saturated Fat: 1.7 g, Fiber: 1.4 g, Protein: 16 g, Sodium: 514 mg, Calcium: 142 mg
Diabetic Exchanges: 2 Very Lean Meat, 1 Vegetable, 1 Fat
STUFFED PEPPERS
Ingredients
4 large bell peppers, any color or combination
1 teaspoon olive oil
2 medium tomatoes, chopped (about 1-1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
1/4 cup sliced water chestnuts (2 ounces)
1 cup no-salt-added tomato juice
Directions
Preheat oven to 375 degrees F.
Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.
Nutritional Information (Per Serving): Calories: 119; Protein: 5 g; Sodium: 68 mg; Cholesterol: 1 mg; Fat: 1 g; Carbohydrates: 23 g
Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
CHICKPEA SALAD
Yield: 2 servings
Source: Diabetes Cookbook for Dummies
Online Recipe: http://diabeticgourmet.com/recipes/html/622.shtml
Ingredients
1-1/2 cups canned chickpeas, drained and rinsed
1/4 cup celery, chopped
1/4 cup red pepper, chopped
1/4 cup red onion, chopped
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons lowfat mayonnaise
Pita bread or mixed greens
Directions
In a bowl, coarsely mash the chickpeas.
Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.
Serve over pita bread or mixed greens.
Nutritional Information Per Serving: Calories: 206; Protein: 10 g; Fat: 3 g; Sodium: 641 mg; Cholesterol: 0 mg; Carbohydrates: 35 g; Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
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