It's Diabetic Thursday. Here are today's six yummy diabetic recipes to help you through the day, including Easy Homemade Meatloaf and Lemon Poppy Seed Cake. Enjoy!
CHOCOLATE-DIPPED STRAWBERRIES
Yield: 8 servings
Serving Size: 3 strawberries
Source: California Strawberry Commission
Find this recipe at: http://diabeticgourmet.com/recipes/html/754.shtml
Ingredients
2 pint baskets California strawberries
1/2 cup semisweet chocolate chips
1/2 cup milk chocolate chips
1/2 cup white chocolate chips
Finely chopped toasted almonds or pistachios (optional)
Directions
Line large baking sheet with waxed paper. Rinse strawberries and pat dry with paper towels.
In separate small, microwave-safe bowls (such as custard cups) melt chocolates, one at a time, in microwave at 50-percent (medium) power, allowing 1-1/2 to 2 minutes each. Stir until smooth. (If not completely melted, microwave a few seconds longer.) Or, melt chocolate as package directs.
Holding strawberry by stem end, dip into chocolate to cover about three-fourths of berry; dip into nuts, if desired, and lay on baking sheet. Repeat with remaining strawberries, chocolate and nuts.
Refrigerate until chocolate is set.
For Double- and Triple- Dipped Strawberries:
After first coating of chocolate is set, dip into contrasting chocolate, leaving part of the first chocolate exposed. Repeat with third chocolate, if you wish, allowing each layer to set between dips.
To Drizzle Strawberries with Chocolate:
Microwave chocolate in small plastic bag until melted; squeeze into one corner of bag. Lay strawberries close together on baking sheet. With scissors, cut a small hole in corner of bag, and move back and forth over strawberries, squeezing bag gently. Or, drizzle contrasting chocolate over strawberries that have been dipped. Refrigerate until set.
NOTES: Microwave melting times vary with amount of chocolate and wattage of your oven. Chocolate amounts are approximate; amount needed depends on size of strawberries, and whether or not they are single, double, triple-dipped or drizzled.
Nutritional Information Per Serving: Calories: 193; Protein: 3 g; Fat: 13 g; Sodium: 59 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 22 g
ITALIAN BEEF STUFFED SHELLS MARINARA
Makes 4 servings
View online with photo and print: http://diabeticgourmet.com/recipes/html/1304.shtml
Ingredients
12 ounces cooked beef pot roast or brisket
20 uncooked jumbo pasta shells (about 8 ounces)
Filling:
1 cup lowfat cottage cheese
3/4 cup grated Parmesan cheese, divided
1 large egg, slightly beaten
1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves
2 cloves garlic, minced
Sauce:
1 jar (24 ounces) pasta sauce
Salt and pepper (optional)
Chopped fresh basil (optional)
Directions
Preheat oven to 375F.
Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.
Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.
Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.
Cover with aluminum foil.
Bake in 375F oven 20 minutes or until heated through.
Remove foil; sprinkle with remaining 1/4 cup cheese.
Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.
Season with salt and pepper, if desired. Garnish with basil, if desired.
Nutritional Information Per Serving: Calories: 364; Protein: 40 g; Fat: 13 g; Sodium: 238 mg; Cholesterol: 119 mg; Saturated Fat: 5 g; Dietary Fiber: 4 g; Carbohydrates: 20 g
CHICKEN SOUP WITH LIME AND CILANTRO
Yield: 5 cups
Serving size: 1 cup
Source: The New Family Cookbook for People with Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/687.shtml
Ingredients
1 quart Homemade Chicken Broth or canned reduced-sodium chicken broth
1 whole chicken breast, skinned, boned, and split, or 2 skinless, boneless breast halves (about 3/4 pound)
3 tablespoons fresh lime juice
1/4 cup coarsely cilantro leaves
Directions
Bring the broth to a simmer in a large saucepan.
Add the chicken; cover and simmer over low heat until it is just cooked through, about 8 to 10 minutes.
Remove and shred the chicken. Return it to the broth; add the lime juice and bring the soup to a boil.
Ladle into soup bowls; sprinkle with cilantro.
Nutritional Information Per Serving: Calories: 102; Protein: 18 g; Fat: 4 g; Sodium: 126 mg; Cholesterol: 41 mg; Dietary Fiber: 0 g; Sugars: 1 g; Carbohydrates: 2 g; Exchanges: 2 Lean Meat
NEW ENGLAND MINI CORN CAKES
Yield: 12 servings
Source: "200 Healthy Recipes in 30 minutes or Less!" by Robyn Webb
Info: http://diabeticgourmet.com/book_archive/details/74.shtml
Notes: Make silver dollar pancakes the easy way, with a muffin tin.
Ingredients
Nonstick cooking spray
1-1/3 cups yellow cornmeal
1-1/3 cups unbleached white flour
4 teaspoons baking powder
3 eggs, beaten
1 cup evaporated fat-free milk
2 tablespoons honey
2 tablespoons low-calorie margarine
3 teaspoons maple extract
Directions
Preheat the oven to 400 degrees.
Spray 24 muffin cups with nonstick cooking spray. Combine all ingredients and mix until blended.
Fill each muffin cup one-third full with batter. Bake for 13 minutes until browned. Each pancake should be 1/2 inch high.
Nutritional Information Per Serving (2 cakes): Calories: 163, Fat: 3 g, Cholesterol: 54 mg, Sodium: 177 mg, Carbohydrate: 29 g, Dietary Fiber: 1 g, Sugars: 5 g, Protein: 6 g; Diabetic Exchanges: 2 Starch
EASY HOMEMADE MEATLOAF
Servings: 6
To view this recipe online, click here.
Ingredients
1 egg
2 tablespoons green pepper, chopped fine
2 cups lean ground round (15% fat or less)
1 teaspoon salt
2 slice
bread, cubed fine
1/2 teaspoon dry mustard
1/4 cup catsup
1 tablespoon prepared horseradish
1/3 cup onion, chopped fine
Directions
Preheat oven to 400 degrees F.
Mix all ingredients well. Form into a loaf. Place in foil-lined 5x9 pan. Bake until done (15-20 minutes).
Nutritional Information Per Serving: Calories: 258 ; Protein: 7 g ; Fat: 15 g; Carbohydrates: 7.5 g; Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat
LEMON POPPY SEED CAKE
Contains 2 grams dietary fiber and 14 grams sugars.
Makes: 1 Cake (9 Servings)
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/347.shtml
Ingredients
1 cup all-purpose flour
1/2 cup sugar
1/3 cup poppy seeds
1-1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/8 teaspoon salt
1/4 cup margarine, melted
2 large egg whites, or 1/4 cup egg substitute
1/2 cup fat-free milk
3 tablespoons fresh lemon juice
1 teaspoon finely grated lemon zest
1 teaspoon pure vanilla extract
2 tablespoons powdered sugar
Directions
Preheat the oven to 350 degrees F. Prepare a 9-inch-square baking pan with nonstick pan spray.
Combine the flour, sugar, poppy seeds, baking powder, baking soda, and salt in a large bowl.
Add the margarine, egg whites, milk, lemon juice, zest, and vanilla. Mix just until the dry ingredients are moistened. Pour into the prepared pan. Bake 30 minutes, or until the cake springs back when the center is lightly pressed.
Cool on a wire rack. Sift powdered sugar over the cake. Cut into 3-inch squares to serve.
Nutritional Information Per Serving: Calories: 183; Protein: 4 g; Fat: 7 g; Sodium: 242 mg; Cholesterol: 0 mg; Carbohydrates: 26 g; Exchanges: Other Carbohydrate: 1-1/2, Fat: 1-1/2
Showing posts with label Chocolate-Dipped Strawberries. Show all posts
Showing posts with label Chocolate-Dipped Strawberries. Show all posts
Thursday, November 1, 2018
Thursday, February 2, 2017
Diabetic Thursday
Since it's Thursday, it's time for Diabetic Thursday. For anyone who thinks that diabetic food means boring food, here are six recipes to prove that idea wrong. Enjoy!
AMY’S LEMON MOUSSE
This is from Diabetes Self-Management and can be viewed online here.
Ingredients
4 cups fat-free (skim) milk
2 packages (4-serving size each) vanilla fat-free sugar-free instant pudding and pie filling mix
2 packages (1/2 ounce each) sugar-free powdered lemonade mix
1 container (8 ounces) frozen fat-free whipped topping, thawed
Fresh or frozen mixed berries (optional)
Fresh mint leaves (optional)
Directions
Whisk milk and pudding mix in large bowl 2 minutes or until smooth. Whisk in lemonade mix. When mixture thickens, whisk in whipped topping until smooth. Pour into 8 dessert dishes. Cover and refrigerate until chilled.
To serve, top with berries, if desired. Garnish with mint.
Yield: 8 servings. Serving size: 1 parfait.
Nutrition Facts Per Serving:Calories: 120, Carbohydrates: 21 g, Protein: 4 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 2 mg, Sodium: 405 mg, Fiber: 0 g,Exchanges per serving: 1 Bread/Starch, 1/2 Milk.
SUPERFAST PICNIC CHICKEN
Servings: 4-5
View online: http://diabeticgourmet.com/recipes/html/13.shtml
Source: Rachel Rudel, R.D.
Ingredients
1 roasted deli chicken (approximately 3 pounds)
1 round loaf bread (use whole wheat for more fiber)
Non-stick cooking spray, butter flavor
Garlic powder
Directions
Purchase roasted chicken at your favorite deli.
Skin the chicken and discard the skin. Note: Pull the skin off with a paper towel. Excess fat will be absorbed into the paper towel. Remember, chicken fat is stored in and under the skin! This method helps to cut the fat and calories!
Cut the round loaf of bread in half, horizontally. Scoop out the inside of the loaf and place in freezer bag; freeze for later use.
Spray the inside of scooped out bread with butter-flavored non-stick spray. Sprinkle lightly with garlic powder.
Place skinned chicken inside and wrap in foil. Place in warm oven. When ready to pack your picnic basket, remove from oven and wrap tightly in foil and thick layer of newspapers to keep warm.
CHOCOLATE MOCHA CHEESECAKE
Yield: 16 servings
Serving Size: 1 slice (1/16 of cheesecake)
Photo and Print Version: http://diabeticgourmet.com/recipes/html/1193.shtml
Crust Ingredients
44 Reduced-Fat Chocolate Wafers, crushed
1/4 cup butter, melted
2 tablespoons unsweetened cocoa powder
1/4 cup Splenda No Calorie Sweetener, Granulated
Batter Ingredients
3 (8 ounce) packages reduced-fat cream cheese
3/4 cup Splenda No Calorie Sweetener, Granulated
2 eggs
2 egg whites
1-1/2 tablespoons cornstarch
1/4 teaspoon salt
3/4 cup reduced-fat sour cream
2 teaspoons vanilla
1-1/4 teaspoons instant espresso crystals
2 (.55 ounce) packages Sugar-Free Swiss Miss Instant Cocoa Mix
Directions
Preheat oven to 400 degrees F.
Mix crust ingredients together, and press into a 9-inch springform pan. Place pan on a baking sheet and bake for 10 minutes. Remove from oven and cool to room temperature.
Reset oven temperature to 325 degrees F.
Beat cream cheese and Splenda Granulated Sweetener together until well mixed and smooth. Add eggs, egg whites, cornstarch and salt. Mix until smooth. Add sour cream and vanilla; mix until well blended.
Measure 1/2 cup of the cheesecake batter and pour into a small bowl. Add instant espresso crystals and cocoa mix. Stir until well combined.
Pour half of plain batter over crust. Top with half of the coffee batter by placing rounded spoonfuls over the cheesecake batter. Gently swirl the coffee batter into plain batter with the tip of knife or spatula. Repeat with remaining batters.
Bake 45-50 minutes or until center is almost set.
Remove from oven and gently run metal spatula around rim of pan to loosen cheesecake (this helps prevent cracking). Let cool 20-25 minutes before covering and placing in the refrigerator. Refrigerate 4- 6 hours or overnight before serving.
Nutritional Information Per Serving: Calories: 200; Calories from Fat: 120; Protein: 7 g; Fat: 13 g; Sodium: 270 mg; Cholesterol: 65 mg; Saturated Fat: 8 g; Dietary Fiber: 0 g; Sugars: 4 g; Carbohydrates: 14 g
HAWAIIAN BURGERS
Servings: 4
To view this online, click here.
Ingredients
1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices - 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestshire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pienapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information Per Serving: Calories: 282; Protein: 20 g; Fat: 13 g; Sodium: 401 mg; Carbohydrates: 23 g
CHOCOLATE-DIPPED STRAWBERRIES
Yield: 8 servings
Serving Size: 3 strawberries
Source: California Strawberry Commission
Find this recipe at: http://diabeticgourmet.com/recipes/html/754.shtml
Ingredients
2 pint baskets California strawberries
1/2 cup semisweet chocolate chips
1/2 cup milk chocolate chips
1/2 cup white chocolate chips
Finely chopped toasted almonds or pistachios (optional)
Directions
Line large baking sheet with waxed paper. Rinse strawberries and pat dry with paper towels.
In separate small, microwave-safe bowls (such as custard cups) melt chocolates, one at a time, in microwave at 50-percent (medium) power, allowing 1-1/2 to 2 minutes each. Stir until smooth. (If not completely melted, microwave a few seconds longer.) Or, melt chocolate as package directs.
Holding strawberry by stem end, dip into chocolate to cover about three-fourths of berry; dip into nuts, if desired, and lay on baking sheet. Repeat with remaining strawberries, chocolate and nuts.
Refrigerate until chocolate is set.
For Double- and Triple- Dipped Strawberries:
After first coating of chocolate is set, dip into contrasting chocolate, leaving part of the first chocolate exposed. Repeat with third chocolate, if you wish, allowing each layer to set between dips.
To Drizzle Strawberries with Chocolate:
Microwave chocolate in small plastic bag until melted; squeeze into one corner of bag. Lay strawberries close together on baking sheet. With scissors, cut a small hole in corner of bag, and move back and forth over strawberries, squeezing bag gently. Or, drizzle contrasting chocolate over strawberries that have been dipped. Refrigerate until set.
NOTES: Microwave melting times vary with amount of chocolate and wattage of your oven. Chocolate amounts are approximate; amount needed depends on size of strawberries, and whether or not they are single, double, triple-dipped or drizzled.
Nutritional Information Per Serving: Calories: 193; Protein: 3 g; Fat: 13 g; Sodium: 59 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 22 g
STRAWBERRY SPINACH SALAD WITH BUTTERMILK DRESSING
Creamy buttermilk dressing pairs well with juicy, fresh strawberries and crisp spinach. A great choice for lunch or brunch.
Makes 8 servings
Source: Jennie-O
View online with photo and print version: http://diabeticgourmet.com/recipes/html/1335.shtml
Ingredients
2 cups sliced strawberries, divided
4 ounces cream cheese, cut into small cubes and divided
1/3 cup buttermilk
6 cups fresh spinach
1 small red onion, cut into thin rings
Directions
In blender container, combine 3/4 cup strawberries, cream cheese and buttermilk; process until smooth.
In large salad bowl, toss together spinach, onion and remaining 1-1/4 cups strawberries. Serve with dressing.
Nutritional Information Per Serving: Calories: 70; Protein: 2 g; Fat: 5 g; Sodium: 70 mg; Cholesterol: 15 mg; Saturated Fat: 3 g; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 6 g
AMY’S LEMON MOUSSE
This is from Diabetes Self-Management and can be viewed online here.
Ingredients
4 cups fat-free (skim) milk
2 packages (4-serving size each) vanilla fat-free sugar-free instant pudding and pie filling mix
2 packages (1/2 ounce each) sugar-free powdered lemonade mix
1 container (8 ounces) frozen fat-free whipped topping, thawed
Fresh or frozen mixed berries (optional)
Fresh mint leaves (optional)
Directions
Whisk milk and pudding mix in large bowl 2 minutes or until smooth. Whisk in lemonade mix. When mixture thickens, whisk in whipped topping until smooth. Pour into 8 dessert dishes. Cover and refrigerate until chilled.
To serve, top with berries, if desired. Garnish with mint.
Yield: 8 servings. Serving size: 1 parfait.
Nutrition Facts Per Serving:Calories: 120, Carbohydrates: 21 g, Protein: 4 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 2 mg, Sodium: 405 mg, Fiber: 0 g,Exchanges per serving: 1 Bread/Starch, 1/2 Milk.
SUPERFAST PICNIC CHICKEN
Servings: 4-5
View online: http://diabeticgourmet.com/recipes/html/13.shtml
Source: Rachel Rudel, R.D.
Ingredients
1 roasted deli chicken (approximately 3 pounds)
1 round loaf bread (use whole wheat for more fiber)
Non-stick cooking spray, butter flavor
Garlic powder
Directions
Purchase roasted chicken at your favorite deli.
Skin the chicken and discard the skin. Note: Pull the skin off with a paper towel. Excess fat will be absorbed into the paper towel. Remember, chicken fat is stored in and under the skin! This method helps to cut the fat and calories!
Cut the round loaf of bread in half, horizontally. Scoop out the inside of the loaf and place in freezer bag; freeze for later use.
Spray the inside of scooped out bread with butter-flavored non-stick spray. Sprinkle lightly with garlic powder.
Place skinned chicken inside and wrap in foil. Place in warm oven. When ready to pack your picnic basket, remove from oven and wrap tightly in foil and thick layer of newspapers to keep warm.
CHOCOLATE MOCHA CHEESECAKE
Yield: 16 servings
Serving Size: 1 slice (1/16 of cheesecake)
Photo and Print Version: http://diabeticgourmet.com/recipes/html/1193.shtml
Crust Ingredients
44 Reduced-Fat Chocolate Wafers, crushed
1/4 cup butter, melted
2 tablespoons unsweetened cocoa powder
1/4 cup Splenda No Calorie Sweetener, Granulated
Batter Ingredients
3 (8 ounce) packages reduced-fat cream cheese
3/4 cup Splenda No Calorie Sweetener, Granulated
2 eggs
2 egg whites
1-1/2 tablespoons cornstarch
1/4 teaspoon salt
3/4 cup reduced-fat sour cream
2 teaspoons vanilla
1-1/4 teaspoons instant espresso crystals
2 (.55 ounce) packages Sugar-Free Swiss Miss Instant Cocoa Mix
Directions
Preheat oven to 400 degrees F.
Mix crust ingredients together, and press into a 9-inch springform pan. Place pan on a baking sheet and bake for 10 minutes. Remove from oven and cool to room temperature.
Reset oven temperature to 325 degrees F.
Beat cream cheese and Splenda Granulated Sweetener together until well mixed and smooth. Add eggs, egg whites, cornstarch and salt. Mix until smooth. Add sour cream and vanilla; mix until well blended.
Measure 1/2 cup of the cheesecake batter and pour into a small bowl. Add instant espresso crystals and cocoa mix. Stir until well combined.
Pour half of plain batter over crust. Top with half of the coffee batter by placing rounded spoonfuls over the cheesecake batter. Gently swirl the coffee batter into plain batter with the tip of knife or spatula. Repeat with remaining batters.
Bake 45-50 minutes or until center is almost set.
Remove from oven and gently run metal spatula around rim of pan to loosen cheesecake (this helps prevent cracking). Let cool 20-25 minutes before covering and placing in the refrigerator. Refrigerate 4- 6 hours or overnight before serving.
Nutritional Information Per Serving: Calories: 200; Calories from Fat: 120; Protein: 7 g; Fat: 13 g; Sodium: 270 mg; Cholesterol: 65 mg; Saturated Fat: 8 g; Dietary Fiber: 0 g; Sugars: 4 g; Carbohydrates: 14 g
HAWAIIAN BURGERS
Servings: 4
To view this online, click here.
Ingredients
1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices - 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestshire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pienapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information Per Serving: Calories: 282; Protein: 20 g; Fat: 13 g; Sodium: 401 mg; Carbohydrates: 23 g
CHOCOLATE-DIPPED STRAWBERRIES
Yield: 8 servings
Serving Size: 3 strawberries
Source: California Strawberry Commission
Find this recipe at: http://diabeticgourmet.com/recipes/html/754.shtml
Ingredients
2 pint baskets California strawberries
1/2 cup semisweet chocolate chips
1/2 cup milk chocolate chips
1/2 cup white chocolate chips
Finely chopped toasted almonds or pistachios (optional)
Directions
Line large baking sheet with waxed paper. Rinse strawberries and pat dry with paper towels.
In separate small, microwave-safe bowls (such as custard cups) melt chocolates, one at a time, in microwave at 50-percent (medium) power, allowing 1-1/2 to 2 minutes each. Stir until smooth. (If not completely melted, microwave a few seconds longer.) Or, melt chocolate as package directs.
Holding strawberry by stem end, dip into chocolate to cover about three-fourths of berry; dip into nuts, if desired, and lay on baking sheet. Repeat with remaining strawberries, chocolate and nuts.
Refrigerate until chocolate is set.
For Double- and Triple- Dipped Strawberries:
After first coating of chocolate is set, dip into contrasting chocolate, leaving part of the first chocolate exposed. Repeat with third chocolate, if you wish, allowing each layer to set between dips.
To Drizzle Strawberries with Chocolate:
Microwave chocolate in small plastic bag until melted; squeeze into one corner of bag. Lay strawberries close together on baking sheet. With scissors, cut a small hole in corner of bag, and move back and forth over strawberries, squeezing bag gently. Or, drizzle contrasting chocolate over strawberries that have been dipped. Refrigerate until set.
NOTES: Microwave melting times vary with amount of chocolate and wattage of your oven. Chocolate amounts are approximate; amount needed depends on size of strawberries, and whether or not they are single, double, triple-dipped or drizzled.
Nutritional Information Per Serving: Calories: 193; Protein: 3 g; Fat: 13 g; Sodium: 59 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 22 g
STRAWBERRY SPINACH SALAD WITH BUTTERMILK DRESSING
Creamy buttermilk dressing pairs well with juicy, fresh strawberries and crisp spinach. A great choice for lunch or brunch.
Makes 8 servings
Source: Jennie-O
View online with photo and print version: http://diabeticgourmet.com/recipes/html/1335.shtml
Ingredients
2 cups sliced strawberries, divided
4 ounces cream cheese, cut into small cubes and divided
1/3 cup buttermilk
6 cups fresh spinach
1 small red onion, cut into thin rings
Directions
In blender container, combine 3/4 cup strawberries, cream cheese and buttermilk; process until smooth.
In large salad bowl, toss together spinach, onion and remaining 1-1/4 cups strawberries. Serve with dressing.
Nutritional Information Per Serving: Calories: 70; Protein: 2 g; Fat: 5 g; Sodium: 70 mg; Cholesterol: 15 mg; Saturated Fat: 3 g; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 6 g
Monday, January 16, 2017
Meatless Monday
It's Monday, which, of course, translates into Meatless Monday, at least here. That said, here are six vegetarian recipes to help you through the day. Enjoy!
ALMOND CAKE
This comes from Mark Bittman and Sam Sifton in The New York Times cooking e-newsletter. It begins, “This moist and fragrant cake from Molly Wizenberg, the author of the popular food blog Orangette, calls for a whole orange and lemon, almonds and olive oil. It does require a little effort and the use of some equipment – a food processor and a mixer – but the ingredient list is short, and once you've boiled and puréed the citrus and ground the almonds, the whole thing comes together in a snap. It's excellent on its own, but we also like it with poached pears or grilled figs.” Yield: 8 servings; Time: 2 hours 15 minutes.
This was featured in “Feast In A Day” and can be viewed online here.
Ingredients
1 small to medium orange
1 lemon
6 ounces raw almonds
1 cup all-purpose flour
1 tablespoon baking powder
4 eggs
1/2 teaspoon salt
1 1/2 cups sugar
2/3 cup olive oil
Confectioners’ sugar
Preparation
Place the orange and the lemon in a saucepan, and cover with water. Bring to a boil over medium-high heat, then reduce the heat and simmer for 30 minutes. Drain and cool.
Heat the oven to 325 degrees, and set a rack in the middle position. Bake the almonds 10 to 15 minutes. Set aside to cool completely. When the almonds are cool, pulse them in a food processor until ground.
Set oven to 350 degrees, and grease a 9-inch springform pan.
When the citrus is cool, cut the lemon in half, and discard the pulp and seeds. Cut the orange in half, and discard seeds. Put the fruits in the food processor and process almost to a paste.
In a small bowl, whisk the flour and baking powder. Combine eggs and salt. Beat until foamy. Beat in the sugar. Fold in the flour mixture. Add the citrus, almonds and olive oil, and beat on low speed until incorporated. Pour the batter into the pan, and bake for about 1 hour. Let cool for 10 minutes, unmold and dust with confectioners’ sugar.
BASIC CORN CHOWDER
This comes from Mark Bittman, also in The New York Times cooking e-newsletter. Mark wrote, “This is chowder at its simplest: corn, onion, potatoes and milk, with a couple of chopped tomatoes and a handful of parsley to add flavor and color. Starting with bacon and finishing with cream makes a richer version of the dish. But you could easily expand its borders by adding curry powder and ginger, sour cream and cilantro. Or when the potato is replaced by rice and the cream with coconut milk, Southeast Asian seasonings can be added to make a chowder that has little in common with the original, save for its intense corn flavor.” Yield: 4 servings; Time: 30 minutes.
This was featured in “Don't Toss Out the Cobs” and can be viewed online here.
Ingredients
4 to 6 ears of corn
1 tablespoon butter or neutral oil, like canola or grapeseed
1 medium onion, chopped
2 medium potatoes, peeled and diced
Salt and freshly ground black pepper
2 tomatoes, cored, seeded and chopped (optional)
1 cup whole or low-fat milk
1/2 cup chopped parsley (optional)
Preparation
Shuck corn, and use a paring knife to strip kernels into a bowl. Put cobs in a pot with 4 cups water; bring to a boil, cover and simmer while you continue.
Put butter or oil in a saucepan, and turn heat to medium-high. When butter melts or oil is hot, add onion and potatoes, along with a sprinkling of salt and pepper. Cook, stirring occasionally, until onion softens, about 5 minutes; add tomatoes and cook, stirring, for another minute or two.
After corncobs have cooked at least 10 minutes, strain liquid into onion-potato mixture; bring to a boil, then lower heat to a simmer. When potatoes are tender, add corn kernels and milk, and heat through. Taste, and adjust seasonings. Garnish with the parsley, and serve.
Tip
Curried corn chowder: In Step 2, use oil, and add 1 tablespoon each curry powder and peeled and minced ginger to the onions. In Step 3, use sour cream in place of milk; garnish with cilantro in place of parsley.
CHOCOLATE-DIPPED STRAWBERRIES
Yield: 8 servings
Serving Size: 3 strawberries
Source: California Strawberry Commission
Find this recipe at: http://diabeticgourmet.com/recipes/html/754.shtml
Ingredients
2 pint baskets California strawberries
1/2 cup semisweet chocolate chips
1/2 cup milk chocolate chips
1/2 cup white chocolate chips
Finely chopped toasted almonds or pistachios (optional)
Directions
Line large baking sheet with waxed paper. Rinse strawberries and pat dry with paper towels.
In separate small, microwave-safe bowls (such as custard cups) melt chocolates, one at a time, in microwave at 50-percent (medium) power, allowing 1-1/2 to 2 minutes each. Stir until smooth. (If not completely melted, microwave a few seconds longer.) Or, melt chocolate as package directs.
Holding strawberry by stem end, dip into chocolate to cover about three-fourths of berry; dip into nuts, if desired, and lay on baking sheet. Repeat with remaining strawberries, chocolate and nuts.
Refrigerate until chocolate is set.
For Double- and Triple- Dipped Strawberries:
After first coating of chocolate is set, dip into contrasting chocolate, leaving part of the first chocolate exposed. Repeat with third chocolate, if you wish, allowing each layer to set between dips.
To Drizzle Strawberries with Chocolate:
Microwave chocolate in small plastic bag until melted; squeeze into one corner of bag. Lay strawberries close together on baking sheet. With scissors, cut a small hole in corner of bag, and move back and forth over strawberries, squeezing bag gently. Or, drizzle contrasting chocolate over strawberries that have been dipped. Refrigerate until set.
NOTES: Microwave melting times vary with amount of chocolate and wattage of your oven. Chocolate amounts are approximate; amount needed depends on size of strawberries, and whether or not they are single, double, triple-dipped or drizzled.
Nutritional Information Per Serving: Calories: 193; Protein: 3 g; Fat: 13 g; Sodium: 59 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 22 g
FRUIT SMOOTHIE
Another of my inventions. Fresh strawberries are okay, but frozen ones give this a nice chill on a hot day. This and the Eastern Sunrise Smoothie can be found in my e-cookbook, Off the Wall Cooking.
1 C orange juice
1/2 C yogurt
6-8 strawberries
1 T wheat germ
1 banana
Blend. Serves 1.
EASTERN SUNRISE SMOOTHIE
The fruits used are from the eastern U.S.: orange juice and strawberries from Florida, cranberries from Massachusetts. Top that off with a beautiful pink color. It’s a yummy way to start the morning.
1 C orange juice
1/2 C yogurt
4-6 frozen strawberries
1 T wheat germ
1/2 C frozen cranberries
Blend juice & berries. Add yogurt & wheat germ & blend about 15 seconds more.
PASTA WITH MARINATED TOMATOES AND SUMMER HERBS
This comes from Julia Moskin in The New York Times cooking e-newsletter. Julia wrote, “The easiest summer dinner known to man, pasta con salsa crudo, is a one-bowl, infinitely variable riot of seasonal flavors. It can be made with fancy Italian tuna and local heirloom tomatoes for foodies, or with supermarket mozzarella and tomatoes for children, or with excellent olives and extra pine nuts for vegetarians. It puts you in the kitchen for about a half-hour at the tail end of lunchtime. After that, all there is to do is cook the pasta, and serve with or without crusty bread, boiled corn, sliced tomatoes, or a nice, simple green salad.” Yield: 6 to 8 servings; Time: 30 minutes.
This was featured in “The House, the Food and Issues in Between” and can also be viewed online here.
Ingredients
About 1 1/2 pounds ripe tomatoes, halved or quartered if small, diced if large
Salt
2 cans olive oil-packed tuna or 1 pound mozzarella cheese, diced (optional)
2/3 cup pitted oil-cured black olives, halved, or 1/2 cup pitted green olives, chopped, or 3 tablespoons capers (optional)
2/3 cup chopped fresh herbs (basil, parsley, mint, chives, cilantro, scallion tops, or a combination), more for garnish
Freshly grated zest of 1 lemon (optional)
About 3/4 cup extra virgin olive oil
Freshly ground black pepper
2 pounds short pasta, like fusilli, farfalle or penne
Hot red pepper flakes (optional)
1/2 cup toasted pine nuts (optional)
Preparation
Up to 4 hours before serving, put tomatoes in a large bowl and sprinkle all over with salt. Set aside for 30 minutes, then drain off liquid.
Add tuna and its oil, olives or capers, if using. Add herbs and zest. Add olive oil, salt and pepper to taste and stir gently, flaking tuna into pieces. Cover and set aside at least 1 hour or up to 3 hours, stirring occasionally.
Cook pasta in plenty of boiling salted water. Drain very well. Combine tomatoes and pasta well, then taste and add more oil, salt and pepper to taste. Add red pepper flakes if desired. Sprinkle with pine nuts, if using, and chopped herbs. Serve immediately.
ALMOND CAKE
This comes from Mark Bittman and Sam Sifton in The New York Times cooking e-newsletter. It begins, “This moist and fragrant cake from Molly Wizenberg, the author of the popular food blog Orangette, calls for a whole orange and lemon, almonds and olive oil. It does require a little effort and the use of some equipment – a food processor and a mixer – but the ingredient list is short, and once you've boiled and puréed the citrus and ground the almonds, the whole thing comes together in a snap. It's excellent on its own, but we also like it with poached pears or grilled figs.” Yield: 8 servings; Time: 2 hours 15 minutes.
This was featured in “Feast In A Day” and can be viewed online here.
Ingredients
1 small to medium orange
1 lemon
6 ounces raw almonds
1 cup all-purpose flour
1 tablespoon baking powder
4 eggs
1/2 teaspoon salt
1 1/2 cups sugar
2/3 cup olive oil
Confectioners’ sugar
Preparation
Place the orange and the lemon in a saucepan, and cover with water. Bring to a boil over medium-high heat, then reduce the heat and simmer for 30 minutes. Drain and cool.
Heat the oven to 325 degrees, and set a rack in the middle position. Bake the almonds 10 to 15 minutes. Set aside to cool completely. When the almonds are cool, pulse them in a food processor until ground.
Set oven to 350 degrees, and grease a 9-inch springform pan.
When the citrus is cool, cut the lemon in half, and discard the pulp and seeds. Cut the orange in half, and discard seeds. Put the fruits in the food processor and process almost to a paste.
In a small bowl, whisk the flour and baking powder. Combine eggs and salt. Beat until foamy. Beat in the sugar. Fold in the flour mixture. Add the citrus, almonds and olive oil, and beat on low speed until incorporated. Pour the batter into the pan, and bake for about 1 hour. Let cool for 10 minutes, unmold and dust with confectioners’ sugar.
BASIC CORN CHOWDER
This comes from Mark Bittman, also in The New York Times cooking e-newsletter. Mark wrote, “This is chowder at its simplest: corn, onion, potatoes and milk, with a couple of chopped tomatoes and a handful of parsley to add flavor and color. Starting with bacon and finishing with cream makes a richer version of the dish. But you could easily expand its borders by adding curry powder and ginger, sour cream and cilantro. Or when the potato is replaced by rice and the cream with coconut milk, Southeast Asian seasonings can be added to make a chowder that has little in common with the original, save for its intense corn flavor.” Yield: 4 servings; Time: 30 minutes.
This was featured in “Don't Toss Out the Cobs” and can be viewed online here.
Ingredients
4 to 6 ears of corn
1 tablespoon butter or neutral oil, like canola or grapeseed
1 medium onion, chopped
2 medium potatoes, peeled and diced
Salt and freshly ground black pepper
2 tomatoes, cored, seeded and chopped (optional)
1 cup whole or low-fat milk
1/2 cup chopped parsley (optional)
Preparation
Shuck corn, and use a paring knife to strip kernels into a bowl. Put cobs in a pot with 4 cups water; bring to a boil, cover and simmer while you continue.
Put butter or oil in a saucepan, and turn heat to medium-high. When butter melts or oil is hot, add onion and potatoes, along with a sprinkling of salt and pepper. Cook, stirring occasionally, until onion softens, about 5 minutes; add tomatoes and cook, stirring, for another minute or two.
After corncobs have cooked at least 10 minutes, strain liquid into onion-potato mixture; bring to a boil, then lower heat to a simmer. When potatoes are tender, add corn kernels and milk, and heat through. Taste, and adjust seasonings. Garnish with the parsley, and serve.
Tip
Curried corn chowder: In Step 2, use oil, and add 1 tablespoon each curry powder and peeled and minced ginger to the onions. In Step 3, use sour cream in place of milk; garnish with cilantro in place of parsley.
CHOCOLATE-DIPPED STRAWBERRIES
Yield: 8 servings
Serving Size: 3 strawberries
Source: California Strawberry Commission
Find this recipe at: http://diabeticgourmet.com/recipes/html/754.shtml
Ingredients
2 pint baskets California strawberries
1/2 cup semisweet chocolate chips
1/2 cup milk chocolate chips
1/2 cup white chocolate chips
Finely chopped toasted almonds or pistachios (optional)
Directions
Line large baking sheet with waxed paper. Rinse strawberries and pat dry with paper towels.
In separate small, microwave-safe bowls (such as custard cups) melt chocolates, one at a time, in microwave at 50-percent (medium) power, allowing 1-1/2 to 2 minutes each. Stir until smooth. (If not completely melted, microwave a few seconds longer.) Or, melt chocolate as package directs.
Holding strawberry by stem end, dip into chocolate to cover about three-fourths of berry; dip into nuts, if desired, and lay on baking sheet. Repeat with remaining strawberries, chocolate and nuts.
Refrigerate until chocolate is set.
For Double- and Triple- Dipped Strawberries:
After first coating of chocolate is set, dip into contrasting chocolate, leaving part of the first chocolate exposed. Repeat with third chocolate, if you wish, allowing each layer to set between dips.
To Drizzle Strawberries with Chocolate:
Microwave chocolate in small plastic bag until melted; squeeze into one corner of bag. Lay strawberries close together on baking sheet. With scissors, cut a small hole in corner of bag, and move back and forth over strawberries, squeezing bag gently. Or, drizzle contrasting chocolate over strawberries that have been dipped. Refrigerate until set.
NOTES: Microwave melting times vary with amount of chocolate and wattage of your oven. Chocolate amounts are approximate; amount needed depends on size of strawberries, and whether or not they are single, double, triple-dipped or drizzled.
Nutritional Information Per Serving: Calories: 193; Protein: 3 g; Fat: 13 g; Sodium: 59 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 22 g
FRUIT SMOOTHIE
Another of my inventions. Fresh strawberries are okay, but frozen ones give this a nice chill on a hot day. This and the Eastern Sunrise Smoothie can be found in my e-cookbook, Off the Wall Cooking.
1 C orange juice
1/2 C yogurt
6-8 strawberries
1 T wheat germ
1 banana
Blend. Serves 1.
EASTERN SUNRISE SMOOTHIE
The fruits used are from the eastern U.S.: orange juice and strawberries from Florida, cranberries from Massachusetts. Top that off with a beautiful pink color. It’s a yummy way to start the morning.
1 C orange juice
1/2 C yogurt
4-6 frozen strawberries
1 T wheat germ
1/2 C frozen cranberries
Blend juice & berries. Add yogurt & wheat germ & blend about 15 seconds more.
PASTA WITH MARINATED TOMATOES AND SUMMER HERBS
This comes from Julia Moskin in The New York Times cooking e-newsletter. Julia wrote, “The easiest summer dinner known to man, pasta con salsa crudo, is a one-bowl, infinitely variable riot of seasonal flavors. It can be made with fancy Italian tuna and local heirloom tomatoes for foodies, or with supermarket mozzarella and tomatoes for children, or with excellent olives and extra pine nuts for vegetarians. It puts you in the kitchen for about a half-hour at the tail end of lunchtime. After that, all there is to do is cook the pasta, and serve with or without crusty bread, boiled corn, sliced tomatoes, or a nice, simple green salad.” Yield: 6 to 8 servings; Time: 30 minutes.
This was featured in “The House, the Food and Issues in Between” and can also be viewed online here.
Ingredients
About 1 1/2 pounds ripe tomatoes, halved or quartered if small, diced if large
Salt
2 cans olive oil-packed tuna or 1 pound mozzarella cheese, diced (optional)
2/3 cup pitted oil-cured black olives, halved, or 1/2 cup pitted green olives, chopped, or 3 tablespoons capers (optional)
2/3 cup chopped fresh herbs (basil, parsley, mint, chives, cilantro, scallion tops, or a combination), more for garnish
Freshly grated zest of 1 lemon (optional)
About 3/4 cup extra virgin olive oil
Freshly ground black pepper
2 pounds short pasta, like fusilli, farfalle or penne
Hot red pepper flakes (optional)
1/2 cup toasted pine nuts (optional)
Preparation
Up to 4 hours before serving, put tomatoes in a large bowl and sprinkle all over with salt. Set aside for 30 minutes, then drain off liquid.
Add tuna and its oil, olives or capers, if using. Add herbs and zest. Add olive oil, salt and pepper to taste and stir gently, flaking tuna into pieces. Cover and set aside at least 1 hour or up to 3 hours, stirring occasionally.
Cook pasta in plenty of boiling salted water. Drain very well. Combine tomatoes and pasta well, then taste and add more oil, salt and pepper to taste. Add red pepper flakes if desired. Sprinkle with pine nuts, if using, and chopped herbs. Serve immediately.
Thursday, December 1, 2016
Diabetic Thursday
If you've followed this blog for a while, you know that today is Diabetic Thursday. (Yup, missed it last week, since it was Thanksgiving.) Here are today's six diabetic recipes. Enjoy!
PINEAPPLE LIME SORBET
To view this online, click here. Yield: 4 servings
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.
Nutritional Information Per Serving : Calories: 38; Protein: 1 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 11 g; Exchanges: 2/3 Fruit
CHOCOLATE-DIPPED STRAWBERRIES
Yield: 8 servings
Serving Size: 3 strawberries
View online: http://diabeticgourmet.com/recipes/html/754.shtml
Ingredients
2 pint baskets California strawberries
1/2 cup semisweet chocolate chips
1/2 cup milk chocolate chips
1/2 cup white chocolate chips
Finely chopped toasted almonds or pistachios (optional)
Directions
Line large baking sheet with waxed paper. Rinse strawberries and pat dry with paper towels.
In separate small, microwave-safe bowls (such as custard cups) melt chocolates, one at a time, in microwave at 50-percent (medium) power, allowing 1-1/2 to 2 minutes each. Stir until smooth. (If not completely melted, microwave a few seconds longer.) Or, melt chocolate as package directs.
Holding strawberry by stem end, dip into chocolate to cover about three-fourths of berry; dip into nuts, if desired, and lay on baking sheet. Repeat with remaining strawberries, chocolate and nuts.
Refrigerate until chocolate is set.
For Double- and Triple- Dipped Strawberries:
After first coating of chocolate is set, dip into contrasting chocolate, leaving part of the first chocolate exposed. Repeat with third chocolate, if you wish, allowing each layer to set between dips.
To Drizzle Strawberries with Chocolate:
Microwave chocolate in small plastic bag until melted; squeeze into one corner of bag. Lay strawberries close together on baking sheet. With scissors, cut a small hole in corner of bag, and move back and forth over strawberries, squeezing bag gently. Or, drizzle contrasting chocolate over strawberries that have been dipped. Refrigerate until set.
NOTES: Microwave melting times vary with amount of chocolate and wattage of your oven. Chocolate amounts are approximate; amount needed depends on size of strawberries, and whether or not they are single, double, triple-dipped or drizzled.
Nutritional Information Per Serving: Calories: 193; Protein: 3 g; Fat: 13 g; Sodium: 59 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 22 g
STRIP STEAKS WITH BROILED ASPARAGUS
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/727.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Protein: 26 g; Fat: 11 g; Sodium: 58 mg; Cholesterol: 67 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g; Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
CHIPOTLE ALBONDIGAS MEATBALLS
Yield: Makes 12 servings, 1 per serving
View online with photo: http://diabeticgourmet.com/recipes/html/1280.shtml
Ingredients
1 pound Ground Beef
1/4 cup soft whole wheat bread crumbs
1 large egg, slightly beaten
4 tablespoons chopped fresh cilantro, divided
2 tablespoons water
1 teaspoon ground chipotle chili powder, divided
1/2 teaspoon salt
1 can (15 ounces) tomato sauce
Chopped fresh cilantro (optional)
Directions
Combine Ground Beef, bread crumbs, egg, 2 tablespoons cilantro, 1/2 teaspoon chipotle chili powder and 1/2 teaspoon salt in large bowl, mixing lightly but thoroughly. Shape into 24 one-inch meatballs. Heat large nonstick skillet over medium heat until hot. Place meatballs in skillet; cook 8 minutes or until browned on all sides.
Add tomato sauce, remaining 2 tablespoons cilantro and remaining 1/2 teaspoon chipotle chili powder; bring to a boil. Reduce heat; cover and simmer 8 to 10 minutes, stirring once.
Serve meatballs on skewers or on platter with toothpicks. Sprinkle with cilantro, if desired.
Nutritional Information Per Serving: Calories: 95; Protein: 9 g; Fat: 5 g; Sodium: 324 mg; Cholesterol: 41 mg; Saturated Fat: 2 g; Dietary Fiber: 0.7 g; Carbohydrates: 3 g
PEAR CUSTARD
Source: Mix 'n Match Meals in Minutes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/727.shtml
Yield: 2 servings
Ingredients
1 ripe pear, peeled, cored, and cut into 1-inch pieces (1 cup)
1/2 cup fat-free milk
Sugar substitute equivalent to 1/2 teaspoon sugar
1/2 teaspoon vanilla extract
1 egg
1 tablespoon walnut pieces
Directions
Preheat oven to 350 degrees F.
Place pear pieces in 2 ramekins or small oven-proof bowls about 3x1-3/4 inches deep. Mix fat-free milk, sugar substitute, vanilla extract, and egg together and pour on top of pears.
Sprinkle walnuts on top and bake 30 minutes or until custard is firm. Remove from oven, allow to cool a few minutes, and serve.
Nutritional Information Per Serving: Calories: 135 ; Protein: 6 g ; Fat: 5 g ; Sodium: 64 mg; Cholesterol: 108 mg; Dietary Fiber: 2 g; Sugars: 13 g; Carbohydrates: 17 g; Exchanges: 1 Carbohydrate, 1 Fat
CHICKEN TENDERS WITH SPICY BLACK BEANS
Yield: 4 servings
Source: "Secrets of Good-Carb Low-Carb Living"
Book Info: http://diabeticgourmet.com/book_archive/details/83.shtml
Print: http://diabeticgourmet.com/recipes/html/738.shtml
Ingredients
1 pound chicken breast tenders
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
1 cup canned black beans, undrained
1/2 cup chunky-style salsa
1/2 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese (optional)
3 tablespoons finely chopped fresh cilantro or thinly sliced scallions
Directions
Rinse the chicken and pat dry with paper towels. Combine the cumin, garlic powder, pepper, and salt, and rub some of the mixture over both sides of the chicken tenders.
Place the olive oil in a large nonstick skillet and preheat over medium-high heat. Add the chicken tenders and cook for a couple of minutes on each side, or until nicely browned.
Reduce the heat to medium, cover, and cook for about 3 minutes more or until the chicken is cooked through. Remove the chicken from the skillet and set aside to keep warm.
Add the black beans and salsa to the skillet and cook over medium-high heat for a minute or two to heat through. To serve, place a quarter of the chicken tenders on each of 4 serving plates and top with a quarter of the black-bean mixture.
If desired, top each serving with some of the cheese and sprinkle with some of the cilantro or scallions. Serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 201, Carbohydrate: 14 g, Cholesterol: 66 mg, Fat: 4.9 g, Saturated Fat: 0.8 g, Fiber: 3.5 g, Protein: 29 g, Sodium: 629 mg, Calcium: 37 mg, Diabetic Exchanges: 1 Bread/Starch, 4 Low-Fat Meat
PINEAPPLE LIME SORBET
To view this online, click here. Yield: 4 servings
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.
Nutritional Information Per Serving : Calories: 38; Protein: 1 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 11 g; Exchanges: 2/3 Fruit
CHOCOLATE-DIPPED STRAWBERRIES
Yield: 8 servings
Serving Size: 3 strawberries
View online: http://diabeticgourmet.com/recipes/html/754.shtml
Ingredients
2 pint baskets California strawberries
1/2 cup semisweet chocolate chips
1/2 cup milk chocolate chips
1/2 cup white chocolate chips
Finely chopped toasted almonds or pistachios (optional)
Directions
Line large baking sheet with waxed paper. Rinse strawberries and pat dry with paper towels.
In separate small, microwave-safe bowls (such as custard cups) melt chocolates, one at a time, in microwave at 50-percent (medium) power, allowing 1-1/2 to 2 minutes each. Stir until smooth. (If not completely melted, microwave a few seconds longer.) Or, melt chocolate as package directs.
Holding strawberry by stem end, dip into chocolate to cover about three-fourths of berry; dip into nuts, if desired, and lay on baking sheet. Repeat with remaining strawberries, chocolate and nuts.
Refrigerate until chocolate is set.
For Double- and Triple- Dipped Strawberries:
After first coating of chocolate is set, dip into contrasting chocolate, leaving part of the first chocolate exposed. Repeat with third chocolate, if you wish, allowing each layer to set between dips.
To Drizzle Strawberries with Chocolate:
Microwave chocolate in small plastic bag until melted; squeeze into one corner of bag. Lay strawberries close together on baking sheet. With scissors, cut a small hole in corner of bag, and move back and forth over strawberries, squeezing bag gently. Or, drizzle contrasting chocolate over strawberries that have been dipped. Refrigerate until set.
NOTES: Microwave melting times vary with amount of chocolate and wattage of your oven. Chocolate amounts are approximate; amount needed depends on size of strawberries, and whether or not they are single, double, triple-dipped or drizzled.
Nutritional Information Per Serving: Calories: 193; Protein: 3 g; Fat: 13 g; Sodium: 59 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 22 g
STRIP STEAKS WITH BROILED ASPARAGUS
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/727.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Protein: 26 g; Fat: 11 g; Sodium: 58 mg; Cholesterol: 67 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g; Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
CHIPOTLE ALBONDIGAS MEATBALLS
Yield: Makes 12 servings, 1 per serving
View online with photo: http://diabeticgourmet.com/recipes/html/1280.shtml
Ingredients
1 pound Ground Beef
1/4 cup soft whole wheat bread crumbs
1 large egg, slightly beaten
4 tablespoons chopped fresh cilantro, divided
2 tablespoons water
1 teaspoon ground chipotle chili powder, divided
1/2 teaspoon salt
1 can (15 ounces) tomato sauce
Chopped fresh cilantro (optional)
Directions
Combine Ground Beef, bread crumbs, egg, 2 tablespoons cilantro, 1/2 teaspoon chipotle chili powder and 1/2 teaspoon salt in large bowl, mixing lightly but thoroughly. Shape into 24 one-inch meatballs. Heat large nonstick skillet over medium heat until hot. Place meatballs in skillet; cook 8 minutes or until browned on all sides.
Add tomato sauce, remaining 2 tablespoons cilantro and remaining 1/2 teaspoon chipotle chili powder; bring to a boil. Reduce heat; cover and simmer 8 to 10 minutes, stirring once.
Serve meatballs on skewers or on platter with toothpicks. Sprinkle with cilantro, if desired.
Nutritional Information Per Serving: Calories: 95; Protein: 9 g; Fat: 5 g; Sodium: 324 mg; Cholesterol: 41 mg; Saturated Fat: 2 g; Dietary Fiber: 0.7 g; Carbohydrates: 3 g
PEAR CUSTARD
Source: Mix 'n Match Meals in Minutes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/727.shtml
Yield: 2 servings
Ingredients
1 ripe pear, peeled, cored, and cut into 1-inch pieces (1 cup)
1/2 cup fat-free milk
Sugar substitute equivalent to 1/2 teaspoon sugar
1/2 teaspoon vanilla extract
1 egg
1 tablespoon walnut pieces
Directions
Preheat oven to 350 degrees F.
Place pear pieces in 2 ramekins or small oven-proof bowls about 3x1-3/4 inches deep. Mix fat-free milk, sugar substitute, vanilla extract, and egg together and pour on top of pears.
Sprinkle walnuts on top and bake 30 minutes or until custard is firm. Remove from oven, allow to cool a few minutes, and serve.
Nutritional Information Per Serving: Calories: 135 ; Protein: 6 g ; Fat: 5 g ; Sodium: 64 mg; Cholesterol: 108 mg; Dietary Fiber: 2 g; Sugars: 13 g; Carbohydrates: 17 g; Exchanges: 1 Carbohydrate, 1 Fat
CHICKEN TENDERS WITH SPICY BLACK BEANS
Yield: 4 servings
Source: "Secrets of Good-Carb Low-Carb Living"
Book Info: http://diabeticgourmet.com/book_archive/details/83.shtml
Print: http://diabeticgourmet.com/recipes/html/738.shtml
Ingredients
1 pound chicken breast tenders
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
1 cup canned black beans, undrained
1/2 cup chunky-style salsa
1/2 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese (optional)
3 tablespoons finely chopped fresh cilantro or thinly sliced scallions
Directions
Rinse the chicken and pat dry with paper towels. Combine the cumin, garlic powder, pepper, and salt, and rub some of the mixture over both sides of the chicken tenders.
Place the olive oil in a large nonstick skillet and preheat over medium-high heat. Add the chicken tenders and cook for a couple of minutes on each side, or until nicely browned.
Reduce the heat to medium, cover, and cook for about 3 minutes more or until the chicken is cooked through. Remove the chicken from the skillet and set aside to keep warm.
Add the black beans and salsa to the skillet and cook over medium-high heat for a minute or two to heat through. To serve, place a quarter of the chicken tenders on each of 4 serving plates and top with a quarter of the black-bean mixture.
If desired, top each serving with some of the cheese and sprinkle with some of the cilantro or scallions. Serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 201, Carbohydrate: 14 g, Cholesterol: 66 mg, Fat: 4.9 g, Saturated Fat: 0.8 g, Fiber: 3.5 g, Protein: 29 g, Sodium: 629 mg, Calcium: 37 mg, Diabetic Exchanges: 1 Bread/Starch, 4 Low-Fat Meat
Tuesday, September 6, 2016
Tuesday Recipes
I hope everyone had a great three-day weekend. And now, here are today's six recipes to get you through the first work-day of the shortened work week. Enjoy!
CREAMY CORN PASTA WITH BASIL
This comes from Melissa Clark in The New York Times cooking e-newsletter. Melissa wrote, “There’s no cream in this wonderfully summery pasta dish, just a luscious sauce made from puréed fresh corn and sweet sautéed scallions, along with Parmesan for depth and red chile flakes for a contrasting bite. Be sure to add the lemon juice and fresh herbs at the end; the rich pasta really benefits from their bright, fresh flavors. And while this is best made at the height of corn season, it’s still quite good even with out-of-season supermarket ears, or with frozen corn.” Yield: 3 to 4 servings; Time: 30 minutes.
This was featured in “To Get the Most Out of Corn Season, Reach for Your Blender”. You can also view this online here.
Ingredients
Fine sea salt
12 ounces dry orecchiette or farfalle
1 tablespoon olive oil, plus more for drizzling
1 bunch scallions (about 8), trimmed and thinly sliced (keep the whites and greens separate)
2 large ears corn, shucked and kernels removed (2 cups kernels)
1/2 teaspoon ground black pepper, more for serving
3 tablespoons unsalted butter
1/2 cup grated Parmesan cheese, more to taste
1/3 cup torn basil or mint, more for garnish
1/4 teaspoon red pepper flakes, or to taste
Fresh lemon juice, as needed
Preparation
Bring a large pot of well-salted water to a boil. Cook pasta until 1 minute shy of al dente, according to the package directions. Drain, reserving 1/2 cup of pasta water.
Meanwhile, heat oil in large sauté pan over medium heat; add scallion whites and a pinch of salt and cook until soft, 3 minutes. Add 1/4 cup water and all but 1/4 cup corn; simmer until corn is heated through and almost tender, 3 to 5 minutes. Add 1/4 teaspoon salt and 1/4 teaspoon pepper, transfer to a blender, and purée mixture until smooth, adding a little extra water if needed to get a thick but pourable texture.
Heat the same skillet over high heat. Add butter and let melt. Add reserved 1/4 cup corn and cook until tender, 1 to 2 minutes. (It’s O.K. if the butter browns; that deepens the flavor.) Add the corn purée and cook for 30 seconds to heat and combine the flavors.
Reduce heat to medium. Add pasta and half the reserved pasta cooking water, tossing to coat. Cook for 1 minute, then add a little more of the pasta cooking water if the mixture seems too thick. Stir in 1/4 cup of the scallion greens, the Parmesan, the herbs, the red pepper flakes, 1/4 teaspoon salt and 1/4 teaspoon pepper. Sprinkle with fresh lemon juice to taste. Transfer to warm pasta bowls and garnish with more scallions, herbs, a drizzle of olive oil and black pepper.
CHARD-WRAPPED GREEK YOGURT PIES
When I read this recipe, I was totally blown away. This yummy recipe is from David Tanis, also in The New York Times cooking e-newsletter. David wrote, “These little Greek-style pies are traditionally wrapped in grape leaves, but chard leaves make a fine alternative. Served warm, the texture is akin to a fresh cheese, perfumed with dill, mint and olive oil.” Yield: 6 servings; Time: 1 hour.
This was featured in “For This Greek Pie, You Don’t Need a Crust”, and can be viewed online here.
Ingredients
6 large chard leaves, washed
2 cups plain full-fat Greek-style yogurt
Salt and black pepper
2 cloves garlic, grated
1/4 cup chopped scallions
1 tablespoon chopped mint
2 teaspoons chopped dill, plus more for garnish
Extra-virgin olive oil
1 teaspoon lemon zest
1/4 cup cornmeal or rice flour
A handful of lightly toasted pine nuts
Greek olives, for garnish (optional)
Preparation
Heat oven to 400 degrees. Bring a large pot of generously salted water to a boil. Cut stems from chard leaves and save for another use. Blanch chard leaves just to wilt, about 1 minute. Drain and rinse with cool water and squeeze dry.
Put yogurt in a mixing bowl and season with 1/2 teaspoon salt and 1/4 teaspoon pepper. Whisk in garlic, scallions, mint, dill, 2 tablespoons olive oil, the lemon zest and the cornmeal. Taste and adjust seasoning.
Brush six 1-cup ramekins with olive oil. Line each ramekin with 1 chard leaf, allowing edges to drape over the mold. Fill each leaf with 1/2 cup of yogurt mixture. Fold the edges of the chard leaf back over the top and brush generously with olive oil. Place ramekins on a baking sheet and bake for 20 minutes.
Let cool slightly, then turn ramekins over onto a plate to unmold. To serve, peel back top layer of chard to expose the filling. Drizzle with a little olive oil, and sprinkle with dill, a few toasted pine nuts and some olives if desired.
Tip:
Pies may also be served room temperature or baked in advance and reheated briefly.
CHOCOLATE-DIPPED STRAWBERRIES
Yield: 8 servings
Serving Size: 3 strawberries
Source: California Strawberry Commission
Find this recipe at: http://diabeticgourmet.com/recipes/html/754.shtml
Ingredients
2 pint baskets California strawberries
1/2 cup semisweet chocolate chips
1/2 cup milk chocolate chips
1/2 cup white chocolate chips
Finely chopped toasted almonds or pistachios (optional)
Directions
Line large baking sheet with waxed paper. Rinse strawberries and pat dry with paper towels.
In separate small, microwave-safe bowls (such as custard cups) melt chocolates, one at a time, in microwave at 50-percent (medium) power, allowing 1-1/2 to 2 minutes each. Stir until smooth. (If not completely melted, microwave a few seconds longer.) Or, melt chocolate as package directs.
Holding strawberry by stem end, dip into chocolate to cover about three-fourths of berry; dip into nuts, if desired, and lay on baking sheet. Repeat with remaining strawberries, chocolate and nuts.
Refrigerate until chocolate is set.
For Double- and Triple- Dipped Strawberries:
After first coating of chocolate is set, dip into contrasting chocolate, leaving part of the first chocolate exposed. Repeat with third chocolate, if you wish, allowing each layer to set between dips.
To Drizzle Strawberries with Chocolate:
Microwave chocolate in small plastic bag until melted; squeeze into one corner of bag. Lay strawberries close together on baking sheet. With scissors, cut a small hole in corner of bag, and move back and forth over strawberries, squeezing bag gently. Or, drizzle contrasting chocolate over strawberries that have been dipped. Refrigerate until set.
NOTES: Microwave melting times vary with amount of chocolate and wattage of your oven. Chocolate amounts are approximate; amount needed depends on size of strawberries, and whether or not they are single, double, triple-dipped or drizzled.
Nutritional Information Per Serving: Calories: 193; Protein: 3 g; Fat: 13 g; Sodium: 59 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 22 g
HOMEMADE TORTILLAS
This, as well as the next two recipes (Chipotle Pork and Sweet Potato Tacos and Chicken Lettuce Tacos with Pickled Strawberry Salsa), are from the May 2016 issue of Runner’s World, and can be found here. This one begins, “Corn tortillas are rich in flavonoids, which help protect against certain cancers.”
Ingredients
2 cups masa harina (corn flour)
1/2 tsp. salt
1 1/2 cups warm tap water
Instructions
In a large bowl, combine masa and salt. Slowly pour the water into the dry ingredients and mix until the dough is just moistened and forms small clumps. Add more water, if needed by the tablespoon, but don’t let dough become too moist. It should feel like play-dough.
Divide dough into 12 golf-ball size balls. Cover with a damp paper towel. Cut a quart-size ziptop plastic bag up both side seams. Place one ball of dough between the plastic sheets and press down firmly with a medium pot or a tortilla press to form a 4 -5” circle about 1/8” thick.
Heat a heavy skillet or griddle over medium and lightly brush with some oil. Cook the tortilla for 1 minute, or until darkened in some spots and the dough looks dry. Flip and cook for 30 seconds more. Transfer to a clean kitchen towel and fold over to keep warm. Repeat with remaining tortillas, brushing the skillet with more oil as needed.
Nutrition Information: Calories per serving: 69; Protein: 2 g; Carbs: 15 g; Fiber: 1 g; Total fat: 1 g; Saturated fat: 0 g; Sodium: 99 mg
CHIPOTLE PORK AND SWEET POTATO TACOS
This one begins, “Grated sweet potato cooks in a flash so you can quickly nail your immune-boosting vitamin A quota. Pork tenderloin provides plenty of low-fat muscle-building protein and a yogurt topping gives you some gut-friendly probiotics.”
Ingredients
4 tsp. canola oil or grapeseed oil
1 lb. pork tenderloin, sliced 1/4” thick
Kosher salt and freshly ground black pepper
1 large sweet potato, peeled and shredded
1/2 cup plain yogurt
1 tsp. minced chipotle chili in adobo sauce
1/2 tsp. lime zest
1 1/2 tsp. lime juice
1/4 tsp. ground cumin
8 small corn tortillas
2 cups baby spinach
1/3 cup cilantro
Instructions
Heat 2 tsp. oil in a large skillet over medium heat. Season the pork with salt and pepper, add to pan and cook until no longer pink, 5-6 minutes. Remove pork and set aside. Add remaining oil to skillet. Add sweet potato, season with salt and pepper and cook until tender, stirring often, about 4 minutes.
Stir together yogurt, chipotle chili, lime zest, lime juice, cumin and a pinch of salt. Top tortillas with spinach, pork, sweet potato, yogurt sauce and cilantro. Serves 4.
Nutrition Information: Calories per serving: 367; Protein: 29 g; Carbs: 41 g; Sugar: 7 g; Total fat: 10 g; Saturated fat: 2 g; Sodium: 202 mg
CHICKEN LETTUCE TACOS WITH PICKLED STRAWBERRY SALSA
This one begins, “Using crisp lettuce as a taco base adds fresh flavor and shaves off calories. The vinegar soaked strawberries infuses the salsa with sweet, briny taste and special antioxidants shown to bolster heart health by improving cholesterol numbers.”
Ingredients
1 Tbsp. granulated sugar
1 tsp. kosher salt
1/2 cup cider vinegar; more as needed
2 cups halved strawberries
1/2 cup unsweetened coconut milk
2 garlic cloves, minced
1 lb. lean ground chicken
1/2 cup chopped mint
2 tsp. lemon zest
1 cup grape tomatoes, quartered
1 yellow bell pepper, diced
2 scallions, thinly sliced
1 jalapeno pepper, seeded and minced
8 large lettuce leaves, such as Boston
Instructions
In a glass jar, stir the sugar and 1/2 tsp. salt with 1/4 cup boiling water until dissolved. Add the cider vinegar and let cool to room temperature. Add the strawberries and more vinegar if needed to cover berries. Seal lid and let stand for at least 30 minutes or up to 1 day in the refrigerator.
In a large skillet, bring coconut milk, garlic and 1/2 tsp. salt to a simmer. Stir in chicken and simmer until meat is no longer pink, stirring occasionally, about 7 minutes. Remove from heat and stir in mint and lemon zest. Season to taste with salt.
Remove strawberries from brine and toss with tomato, yellow pepper, scallions and jalapeno.
Divide chicken among the lettuce leaves and top with strawberry salsa. Serves 4.
Nutrition Information: Calories per serving: 221; Protein: 22 g; Carbs: 12 g; Fiber: 3 g; Sugar: 6 g; Total fat: 10 g; Saturated fat: 3 g; Sodium: 360 mg
CREAMY CORN PASTA WITH BASIL
This comes from Melissa Clark in The New York Times cooking e-newsletter. Melissa wrote, “There’s no cream in this wonderfully summery pasta dish, just a luscious sauce made from puréed fresh corn and sweet sautéed scallions, along with Parmesan for depth and red chile flakes for a contrasting bite. Be sure to add the lemon juice and fresh herbs at the end; the rich pasta really benefits from their bright, fresh flavors. And while this is best made at the height of corn season, it’s still quite good even with out-of-season supermarket ears, or with frozen corn.” Yield: 3 to 4 servings; Time: 30 minutes.
This was featured in “To Get the Most Out of Corn Season, Reach for Your Blender”. You can also view this online here.
Ingredients
Fine sea salt
12 ounces dry orecchiette or farfalle
1 tablespoon olive oil, plus more for drizzling
1 bunch scallions (about 8), trimmed and thinly sliced (keep the whites and greens separate)
2 large ears corn, shucked and kernels removed (2 cups kernels)
1/2 teaspoon ground black pepper, more for serving
3 tablespoons unsalted butter
1/2 cup grated Parmesan cheese, more to taste
1/3 cup torn basil or mint, more for garnish
1/4 teaspoon red pepper flakes, or to taste
Fresh lemon juice, as needed
Preparation
Bring a large pot of well-salted water to a boil. Cook pasta until 1 minute shy of al dente, according to the package directions. Drain, reserving 1/2 cup of pasta water.
Meanwhile, heat oil in large sauté pan over medium heat; add scallion whites and a pinch of salt and cook until soft, 3 minutes. Add 1/4 cup water and all but 1/4 cup corn; simmer until corn is heated through and almost tender, 3 to 5 minutes. Add 1/4 teaspoon salt and 1/4 teaspoon pepper, transfer to a blender, and purée mixture until smooth, adding a little extra water if needed to get a thick but pourable texture.
Heat the same skillet over high heat. Add butter and let melt. Add reserved 1/4 cup corn and cook until tender, 1 to 2 minutes. (It’s O.K. if the butter browns; that deepens the flavor.) Add the corn purée and cook for 30 seconds to heat and combine the flavors.
Reduce heat to medium. Add pasta and half the reserved pasta cooking water, tossing to coat. Cook for 1 minute, then add a little more of the pasta cooking water if the mixture seems too thick. Stir in 1/4 cup of the scallion greens, the Parmesan, the herbs, the red pepper flakes, 1/4 teaspoon salt and 1/4 teaspoon pepper. Sprinkle with fresh lemon juice to taste. Transfer to warm pasta bowls and garnish with more scallions, herbs, a drizzle of olive oil and black pepper.
CHARD-WRAPPED GREEK YOGURT PIES
When I read this recipe, I was totally blown away. This yummy recipe is from David Tanis, also in The New York Times cooking e-newsletter. David wrote, “These little Greek-style pies are traditionally wrapped in grape leaves, but chard leaves make a fine alternative. Served warm, the texture is akin to a fresh cheese, perfumed with dill, mint and olive oil.” Yield: 6 servings; Time: 1 hour.
This was featured in “For This Greek Pie, You Don’t Need a Crust”, and can be viewed online here.
Ingredients
6 large chard leaves, washed
2 cups plain full-fat Greek-style yogurt
Salt and black pepper
2 cloves garlic, grated
1/4 cup chopped scallions
1 tablespoon chopped mint
2 teaspoons chopped dill, plus more for garnish
Extra-virgin olive oil
1 teaspoon lemon zest
1/4 cup cornmeal or rice flour
A handful of lightly toasted pine nuts
Greek olives, for garnish (optional)
Preparation
Heat oven to 400 degrees. Bring a large pot of generously salted water to a boil. Cut stems from chard leaves and save for another use. Blanch chard leaves just to wilt, about 1 minute. Drain and rinse with cool water and squeeze dry.
Put yogurt in a mixing bowl and season with 1/2 teaspoon salt and 1/4 teaspoon pepper. Whisk in garlic, scallions, mint, dill, 2 tablespoons olive oil, the lemon zest and the cornmeal. Taste and adjust seasoning.
Brush six 1-cup ramekins with olive oil. Line each ramekin with 1 chard leaf, allowing edges to drape over the mold. Fill each leaf with 1/2 cup of yogurt mixture. Fold the edges of the chard leaf back over the top and brush generously with olive oil. Place ramekins on a baking sheet and bake for 20 minutes.
Let cool slightly, then turn ramekins over onto a plate to unmold. To serve, peel back top layer of chard to expose the filling. Drizzle with a little olive oil, and sprinkle with dill, a few toasted pine nuts and some olives if desired.
Tip:
Pies may also be served room temperature or baked in advance and reheated briefly.
CHOCOLATE-DIPPED STRAWBERRIES
Yield: 8 servings
Serving Size: 3 strawberries
Source: California Strawberry Commission
Find this recipe at: http://diabeticgourmet.com/recipes/html/754.shtml
Ingredients
2 pint baskets California strawberries
1/2 cup semisweet chocolate chips
1/2 cup milk chocolate chips
1/2 cup white chocolate chips
Finely chopped toasted almonds or pistachios (optional)
Directions
Line large baking sheet with waxed paper. Rinse strawberries and pat dry with paper towels.
In separate small, microwave-safe bowls (such as custard cups) melt chocolates, one at a time, in microwave at 50-percent (medium) power, allowing 1-1/2 to 2 minutes each. Stir until smooth. (If not completely melted, microwave a few seconds longer.) Or, melt chocolate as package directs.
Holding strawberry by stem end, dip into chocolate to cover about three-fourths of berry; dip into nuts, if desired, and lay on baking sheet. Repeat with remaining strawberries, chocolate and nuts.
Refrigerate until chocolate is set.
For Double- and Triple- Dipped Strawberries:
After first coating of chocolate is set, dip into contrasting chocolate, leaving part of the first chocolate exposed. Repeat with third chocolate, if you wish, allowing each layer to set between dips.
To Drizzle Strawberries with Chocolate:
Microwave chocolate in small plastic bag until melted; squeeze into one corner of bag. Lay strawberries close together on baking sheet. With scissors, cut a small hole in corner of bag, and move back and forth over strawberries, squeezing bag gently. Or, drizzle contrasting chocolate over strawberries that have been dipped. Refrigerate until set.
NOTES: Microwave melting times vary with amount of chocolate and wattage of your oven. Chocolate amounts are approximate; amount needed depends on size of strawberries, and whether or not they are single, double, triple-dipped or drizzled.
Nutritional Information Per Serving: Calories: 193; Protein: 3 g; Fat: 13 g; Sodium: 59 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 22 g
HOMEMADE TORTILLAS
This, as well as the next two recipes (Chipotle Pork and Sweet Potato Tacos and Chicken Lettuce Tacos with Pickled Strawberry Salsa), are from the May 2016 issue of Runner’s World, and can be found here. This one begins, “Corn tortillas are rich in flavonoids, which help protect against certain cancers.”
Ingredients
2 cups masa harina (corn flour)
1/2 tsp. salt
1 1/2 cups warm tap water
Instructions
In a large bowl, combine masa and salt. Slowly pour the water into the dry ingredients and mix until the dough is just moistened and forms small clumps. Add more water, if needed by the tablespoon, but don’t let dough become too moist. It should feel like play-dough.
Divide dough into 12 golf-ball size balls. Cover with a damp paper towel. Cut a quart-size ziptop plastic bag up both side seams. Place one ball of dough between the plastic sheets and press down firmly with a medium pot or a tortilla press to form a 4 -5” circle about 1/8” thick.
Heat a heavy skillet or griddle over medium and lightly brush with some oil. Cook the tortilla for 1 minute, or until darkened in some spots and the dough looks dry. Flip and cook for 30 seconds more. Transfer to a clean kitchen towel and fold over to keep warm. Repeat with remaining tortillas, brushing the skillet with more oil as needed.
Nutrition Information: Calories per serving: 69; Protein: 2 g; Carbs: 15 g; Fiber: 1 g; Total fat: 1 g; Saturated fat: 0 g; Sodium: 99 mg
CHIPOTLE PORK AND SWEET POTATO TACOS
This one begins, “Grated sweet potato cooks in a flash so you can quickly nail your immune-boosting vitamin A quota. Pork tenderloin provides plenty of low-fat muscle-building protein and a yogurt topping gives you some gut-friendly probiotics.”
Ingredients
4 tsp. canola oil or grapeseed oil
1 lb. pork tenderloin, sliced 1/4” thick
Kosher salt and freshly ground black pepper
1 large sweet potato, peeled and shredded
1/2 cup plain yogurt
1 tsp. minced chipotle chili in adobo sauce
1/2 tsp. lime zest
1 1/2 tsp. lime juice
1/4 tsp. ground cumin
8 small corn tortillas
2 cups baby spinach
1/3 cup cilantro
Instructions
Heat 2 tsp. oil in a large skillet over medium heat. Season the pork with salt and pepper, add to pan and cook until no longer pink, 5-6 minutes. Remove pork and set aside. Add remaining oil to skillet. Add sweet potato, season with salt and pepper and cook until tender, stirring often, about 4 minutes.
Stir together yogurt, chipotle chili, lime zest, lime juice, cumin and a pinch of salt. Top tortillas with spinach, pork, sweet potato, yogurt sauce and cilantro. Serves 4.
Nutrition Information: Calories per serving: 367; Protein: 29 g; Carbs: 41 g; Sugar: 7 g; Total fat: 10 g; Saturated fat: 2 g; Sodium: 202 mg
CHICKEN LETTUCE TACOS WITH PICKLED STRAWBERRY SALSA
This one begins, “Using crisp lettuce as a taco base adds fresh flavor and shaves off calories. The vinegar soaked strawberries infuses the salsa with sweet, briny taste and special antioxidants shown to bolster heart health by improving cholesterol numbers.”
Ingredients
1 Tbsp. granulated sugar
1 tsp. kosher salt
1/2 cup cider vinegar; more as needed
2 cups halved strawberries
1/2 cup unsweetened coconut milk
2 garlic cloves, minced
1 lb. lean ground chicken
1/2 cup chopped mint
2 tsp. lemon zest
1 cup grape tomatoes, quartered
1 yellow bell pepper, diced
2 scallions, thinly sliced
1 jalapeno pepper, seeded and minced
8 large lettuce leaves, such as Boston
Instructions
In a glass jar, stir the sugar and 1/2 tsp. salt with 1/4 cup boiling water until dissolved. Add the cider vinegar and let cool to room temperature. Add the strawberries and more vinegar if needed to cover berries. Seal lid and let stand for at least 30 minutes or up to 1 day in the refrigerator.
In a large skillet, bring coconut milk, garlic and 1/2 tsp. salt to a simmer. Stir in chicken and simmer until meat is no longer pink, stirring occasionally, about 7 minutes. Remove from heat and stir in mint and lemon zest. Season to taste with salt.
Remove strawberries from brine and toss with tomato, yellow pepper, scallions and jalapeno.
Divide chicken among the lettuce leaves and top with strawberry salsa. Serves 4.
Nutrition Information: Calories per serving: 221; Protein: 22 g; Carbs: 12 g; Fiber: 3 g; Sugar: 6 g; Total fat: 10 g; Saturated fat: 3 g; Sodium: 360 mg
Thursday, July 7, 2016
Diabetic Thursday
Since today is Thursday (at least according to my calendar), it's time for six diabetic recipes. Enjoy!
SPINACH AND TORTELLINI SOUP
Yield: 6 servings
Serving Size: About 1 cup each
Source: 1,001 Delicious Recipes for People with Diabetes
Print Version: http://diabeticgourmet.com/recipes/html/488.shtml
Ingredients
Vegetable cooking spray
2 cups sliced carrots
1/4 cup sliced green onions and tops
2 cloves garlic, minced
1 teaspoon dried basil leaves
2 cans (15 ounces each) reduced-sodium chicken broth
1-1/2 cups water
1 package (9 ounces) fresh low-fat tomato and cheese tortellini
3 cups torn spinach leaves
2-3 teaspoons lemon juice
1/8 - 1/4 teaspoon ground nutmeg
1/8 teaspoon pepper
Directions
Spray bottom of large saucepan with cooking spray; heat over medium heat until hot. Saute carrots, green onions, garlic, and basil until onions are tender, about 5 minutes.
Add chicken broth and water to saucepan; heat to boiling. Reduce heat and simmer, covered, 10 minutes.
Heat broth mixture to boiling; stir in torellini and spinach. Reduce heat and simmer, uncovered, until tortellini are al dente, about 5 minutes. Stir in lemon juice, nutmeg and pepper.
Nutritional Information Per Serving: Calories: 170; Protein: 8.6 g; Sodium: 177 mg; Cholesterol: 17.7 mg; Fat: 3.5 g; Carbohydrates: 26.9 g; Exchanges: 1 Vegetable, 1-1/2 Bread, 1/2 Fat
HEARTY MUSHROOM SOUP
Prep Time: 15 Minutes - Cost: $
Servings: 6 - Difficulty Level: 2
Source: Family Circle's "All-time Favorite Recipes"
Find this recipe at: http://diabeticgourmet.com/recipes/html/83.shtml
Ingredients
1/2 cup chopped onion
3 strips bacon, diced
1 pound mushrooms, thinly sliced
1/3 cup all-purpose flour
5-3/4 cups (46 ounces) chicken broth
1 cup hot water
1 small packet lower-sodium chicken bouillon granules
1-1/4 pounds all-purpose potatoes, peeled and cubed
2 tablespoons dry sherry
1/2 cup heavy cream
1 tablespoon chopped fresh parsley
Directions
Cook onion and bacon in a Dutch oven over medium heat until onion is golden, 2 to 3 minutes. Add mushrooms; cook until liquid evaporates, about 8 minutes. Add flour; cook, stirring, about 1 minute.
Stir broth, water and bouillon granules into saucepan. Add potatoes and sherry; simmer 15 minutes or until potatoes are tender. Transfer 4 cups of soup mixture to a food processor. Puree and return to pot. Stir in cream. Genly reheat, stirring occasionally.
Ladle into soup bowls. Garnish with parsley.
Nutritional Information Per Serving: Calories: 222; Protein: 6 g; Fat: 12 g; Carbohydrates: 22 g; Exchanges: 1-1/2 Starch, 1 Low-Fat Meat, 1 Fat
BEAN AND VEGETABLE STEW
Yield: 6 Servings (about 1-1/3 cups each)
Source: 1,001 Delicious Recipes For People With Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/905.shtml
Ingredients
1 cup chopped onion
1 medium Idaho potato, unpeeled, cut into 1-inch cubes
1 large sweet potato, peeled, cut into 1-inch cubes
3/4 cup chopped green bell pepper
1 teaspoon minced garlic
2 tablespoons olive oil
1 tablespoon flour
1-1/2 cups reduced-sodium vegetable broth
1 can (15 ounces) black beans, rinsed, drained
1 can (16 ounces) tomato wedges, undrained
3/4 teaspoon dried sage leaves
Salt and pepper, to taste
Directions
Saute onion, potato, sweet potato, bell pepper, and garlic in oil in large saucepan 5 minutes; stir in flour and cook 1 to 2 minutes longer.
Add remaining ingredients, except salt and pepper, to saucepan; heat to boiling.
Reduce heat and simmer, covered, until vegetables are tender, 15 to 20 minutes.
Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 209; Protein: 7.7 g; Fat: 5.5 g; Sodium: 493 mg; Cholesterol: 0 mg; Carbohydrates: 39 g; Exchanges: 1 Vegetable, 2 Bread/Starch, 1 Fat
CHOCOLATE-DIPPED STRAWBERRIES
Yield: 8 servings
Serving Size: 3 strawberries
View online: http://diabeticgourmet.com/recipes/html/754.shtml
Ingredients
2 pint baskets California strawberries
1/2 cup semisweet chocolate chips
1/2 cup milk chocolate chips
1/2 cup white chocolate chips
Finely chopped toasted almonds or pistachios (optional)
Directions
Line large baking sheet with waxed paper. Rinse strawberries and pat dry with paper towels.
In separate small, microwave-safe bowls (such as custard cups) melt chocolates, one at a time, in microwave at 50-percent (medium) power, allowing 1-1/2 to 2 minutes each. Stir until smooth. (If not completely melted, microwave a few seconds longer.) Or, melt chocolate as package directs.
Holding strawberry by stem end, dip into chocolate to cover about three-fourths of berry; dip into nuts, if desired, and lay on baking sheet. Repeat with remaining strawberries, chocolate and nuts.
Refrigerate until chocolate is set.
For Double- and Triple- Dipped Strawberries:
After first coating of chocolate is set, dip into contrasting chocolate, leaving part of the first chocolate exposed. Repeat with third chocolate, if you wish, allowing each layer to set between dips.
To Drizzle Strawberries with Chocolate:
Microwave chocolate in small plastic bag until melted; squeeze into one corner of bag. Lay strawberries close together on baking sheet. With scissors, cut a small hole in corner of bag, and move back and forth over strawberries, squeezing bag gently. Or, drizzle contrasting chocolate over strawberries that have been dipped. Refrigerate until set.
NOTES: Microwave melting times vary with amount of chocolate and wattage of your oven. Chocolate amounts are approximate; amount needed depends on size of strawberries, and whether or not they are single, double, triple-dipped or drizzled.
Nutritional Information Per Serving: Calories: 193; Protein: 3 g; Fat: 13 g; Sodium: 59 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 22 g
CRANBERRY-APPLE SPINACH SALAD
Yield: 4 servings
Print Version: http://diabeticgourmet.com/recipes/html/442.shtml
Ingredients
6 cups moderately packed fresh spinach leaves
1/4 cup light balsamic vinaigrette salad dressing or Citrus Vinaigrette
1 cup matchstick-sized pieces apple
1/4 cup dried cranberries
1/4 cup chopped walnuts or toasted pecans
1/4 cup crumbled reduced-fat feta or blue cheese
Directions
Place the spinach leaves and salad dressing in a large bowl and toss to mix well. Divide the mixture between 4 salad plates.
Top the spinach on each plate with a quarter of the apples, cranberries, nuts, and cheese. Serve immediately.
Nutritional Information Per Serving: Calories: 141; Protein: 4.7 g; Sodium: 272 mg; Cholesterol: 2 mg; Carbohydrates: 13 g; Fat 8.3 g; Exchanges: 1 Vegetable, 1/2 Fruit, 1-1/2 Fat
CALI-FLORIDA CHILI
Serves: 6. Serving Size: 1/6 of recipe
Source: 1,001 Recipes For People with Diabetes
Author: Sue Spitler
Find this recipe at: http://diabeticgourmet.com/recipes/html/494.shtml
Ingredients
1 tsp crushed mixed peppercorns, divided
1 lb boneless, skinless chicken breast, cut into 1-inch cubes
4 cups sliced plum tomatoes
1 cup diced sun-dried tomatoes (not in oil)
1 cup Zinfandel OR dry red wine OR reduced-sodium chicken broth
2 dried California chilies, chopped
4 tsp chili powder
1 avocado, chopped
2 tbsp sunflower seeds, toasted
Salt, to taste
6 tbsp finely chopped fresh purple basil
Directions
Sprinkle 1/2 teaspoon peppercorns in a medium non-stick skillet; add chicken and saute until pieces are lightly browned.
Combine fresh and dried tomatoes, wine, chilies, and chili powder in large saucepan; stir in chicken. Heat to boiling; reduce heat and simmer, covered, 6 minutes. Uncover and simmer until slightly thickened, about 5 minutes.
Stir in avocado, sunflower seeds, and remaining 1/2 teaspoon peppercorns. Season to taste with salt. Spoon into bowl; sprinkle with basil.
Nutritional Information Per Serving: Calories: 258; Protein: 21.5 g; Fat: 9.2 g; Sodium: 272 mg; Cholesterol: 46 mg; Carbohydrates: 19.7 g; Exchanges: 4 Vegetable, 2 Meat, 1 Fat
SPINACH AND TORTELLINI SOUP
Yield: 6 servings
Serving Size: About 1 cup each
Source: 1,001 Delicious Recipes for People with Diabetes
Print Version: http://diabeticgourmet.com/recipes/html/488.shtml
Ingredients
Vegetable cooking spray
2 cups sliced carrots
1/4 cup sliced green onions and tops
2 cloves garlic, minced
1 teaspoon dried basil leaves
2 cans (15 ounces each) reduced-sodium chicken broth
1-1/2 cups water
1 package (9 ounces) fresh low-fat tomato and cheese tortellini
3 cups torn spinach leaves
2-3 teaspoons lemon juice
1/8 - 1/4 teaspoon ground nutmeg
1/8 teaspoon pepper
Directions
Spray bottom of large saucepan with cooking spray; heat over medium heat until hot. Saute carrots, green onions, garlic, and basil until onions are tender, about 5 minutes.
Add chicken broth and water to saucepan; heat to boiling. Reduce heat and simmer, covered, 10 minutes.
Heat broth mixture to boiling; stir in torellini and spinach. Reduce heat and simmer, uncovered, until tortellini are al dente, about 5 minutes. Stir in lemon juice, nutmeg and pepper.
Nutritional Information Per Serving: Calories: 170; Protein: 8.6 g; Sodium: 177 mg; Cholesterol: 17.7 mg; Fat: 3.5 g; Carbohydrates: 26.9 g; Exchanges: 1 Vegetable, 1-1/2 Bread, 1/2 Fat
HEARTY MUSHROOM SOUP
Prep Time: 15 Minutes - Cost: $
Servings: 6 - Difficulty Level: 2
Source: Family Circle's "All-time Favorite Recipes"
Find this recipe at: http://diabeticgourmet.com/recipes/html/83.shtml
Ingredients
1/2 cup chopped onion
3 strips bacon, diced
1 pound mushrooms, thinly sliced
1/3 cup all-purpose flour
5-3/4 cups (46 ounces) chicken broth
1 cup hot water
1 small packet lower-sodium chicken bouillon granules
1-1/4 pounds all-purpose potatoes, peeled and cubed
2 tablespoons dry sherry
1/2 cup heavy cream
1 tablespoon chopped fresh parsley
Directions
Cook onion and bacon in a Dutch oven over medium heat until onion is golden, 2 to 3 minutes. Add mushrooms; cook until liquid evaporates, about 8 minutes. Add flour; cook, stirring, about 1 minute.
Stir broth, water and bouillon granules into saucepan. Add potatoes and sherry; simmer 15 minutes or until potatoes are tender. Transfer 4 cups of soup mixture to a food processor. Puree and return to pot. Stir in cream. Genly reheat, stirring occasionally.
Ladle into soup bowls. Garnish with parsley.
Nutritional Information Per Serving: Calories: 222; Protein: 6 g; Fat: 12 g; Carbohydrates: 22 g; Exchanges: 1-1/2 Starch, 1 Low-Fat Meat, 1 Fat
BEAN AND VEGETABLE STEW
Yield: 6 Servings (about 1-1/3 cups each)
Source: 1,001 Delicious Recipes For People With Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/905.shtml
Ingredients
1 cup chopped onion
1 medium Idaho potato, unpeeled, cut into 1-inch cubes
1 large sweet potato, peeled, cut into 1-inch cubes
3/4 cup chopped green bell pepper
1 teaspoon minced garlic
2 tablespoons olive oil
1 tablespoon flour
1-1/2 cups reduced-sodium vegetable broth
1 can (15 ounces) black beans, rinsed, drained
1 can (16 ounces) tomato wedges, undrained
3/4 teaspoon dried sage leaves
Salt and pepper, to taste
Directions
Saute onion, potato, sweet potato, bell pepper, and garlic in oil in large saucepan 5 minutes; stir in flour and cook 1 to 2 minutes longer.
Add remaining ingredients, except salt and pepper, to saucepan; heat to boiling.
Reduce heat and simmer, covered, until vegetables are tender, 15 to 20 minutes.
Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 209; Protein: 7.7 g; Fat: 5.5 g; Sodium: 493 mg; Cholesterol: 0 mg; Carbohydrates: 39 g; Exchanges: 1 Vegetable, 2 Bread/Starch, 1 Fat
CHOCOLATE-DIPPED STRAWBERRIES
Yield: 8 servings
Serving Size: 3 strawberries
View online: http://diabeticgourmet.com/recipes/html/754.shtml
Ingredients
2 pint baskets California strawberries
1/2 cup semisweet chocolate chips
1/2 cup milk chocolate chips
1/2 cup white chocolate chips
Finely chopped toasted almonds or pistachios (optional)
Directions
Line large baking sheet with waxed paper. Rinse strawberries and pat dry with paper towels.
In separate small, microwave-safe bowls (such as custard cups) melt chocolates, one at a time, in microwave at 50-percent (medium) power, allowing 1-1/2 to 2 minutes each. Stir until smooth. (If not completely melted, microwave a few seconds longer.) Or, melt chocolate as package directs.
Holding strawberry by stem end, dip into chocolate to cover about three-fourths of berry; dip into nuts, if desired, and lay on baking sheet. Repeat with remaining strawberries, chocolate and nuts.
Refrigerate until chocolate is set.
For Double- and Triple- Dipped Strawberries:
After first coating of chocolate is set, dip into contrasting chocolate, leaving part of the first chocolate exposed. Repeat with third chocolate, if you wish, allowing each layer to set between dips.
To Drizzle Strawberries with Chocolate:
Microwave chocolate in small plastic bag until melted; squeeze into one corner of bag. Lay strawberries close together on baking sheet. With scissors, cut a small hole in corner of bag, and move back and forth over strawberries, squeezing bag gently. Or, drizzle contrasting chocolate over strawberries that have been dipped. Refrigerate until set.
NOTES: Microwave melting times vary with amount of chocolate and wattage of your oven. Chocolate amounts are approximate; amount needed depends on size of strawberries, and whether or not they are single, double, triple-dipped or drizzled.
Nutritional Information Per Serving: Calories: 193; Protein: 3 g; Fat: 13 g; Sodium: 59 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 22 g
CRANBERRY-APPLE SPINACH SALAD
Yield: 4 servings
Print Version: http://diabeticgourmet.com/recipes/html/442.shtml
Ingredients
6 cups moderately packed fresh spinach leaves
1/4 cup light balsamic vinaigrette salad dressing or Citrus Vinaigrette
1 cup matchstick-sized pieces apple
1/4 cup dried cranberries
1/4 cup chopped walnuts or toasted pecans
1/4 cup crumbled reduced-fat feta or blue cheese
Directions
Place the spinach leaves and salad dressing in a large bowl and toss to mix well. Divide the mixture between 4 salad plates.
Top the spinach on each plate with a quarter of the apples, cranberries, nuts, and cheese. Serve immediately.
Nutritional Information Per Serving: Calories: 141; Protein: 4.7 g; Sodium: 272 mg; Cholesterol: 2 mg; Carbohydrates: 13 g; Fat 8.3 g; Exchanges: 1 Vegetable, 1/2 Fruit, 1-1/2 Fat
CALI-FLORIDA CHILI
Serves: 6. Serving Size: 1/6 of recipe
Source: 1,001 Recipes For People with Diabetes
Author: Sue Spitler
Find this recipe at: http://diabeticgourmet.com/recipes/html/494.shtml
Ingredients
1 tsp crushed mixed peppercorns, divided
1 lb boneless, skinless chicken breast, cut into 1-inch cubes
4 cups sliced plum tomatoes
1 cup diced sun-dried tomatoes (not in oil)
1 cup Zinfandel OR dry red wine OR reduced-sodium chicken broth
2 dried California chilies, chopped
4 tsp chili powder
1 avocado, chopped
2 tbsp sunflower seeds, toasted
Salt, to taste
6 tbsp finely chopped fresh purple basil
Directions
Sprinkle 1/2 teaspoon peppercorns in a medium non-stick skillet; add chicken and saute until pieces are lightly browned.
Combine fresh and dried tomatoes, wine, chilies, and chili powder in large saucepan; stir in chicken. Heat to boiling; reduce heat and simmer, covered, 6 minutes. Uncover and simmer until slightly thickened, about 5 minutes.
Stir in avocado, sunflower seeds, and remaining 1/2 teaspoon peppercorns. Season to taste with salt. Spoon into bowl; sprinkle with basil.
Nutritional Information Per Serving: Calories: 258; Protein: 21.5 g; Fat: 9.2 g; Sodium: 272 mg; Cholesterol: 46 mg; Carbohydrates: 19.7 g; Exchanges: 4 Vegetable, 2 Meat, 1 Fat
Thursday, August 27, 2015
Diabetic Thursday
It's Thursday, which, of course, means Diabetic Thursday here.
Years ago, if someone had mentioned fixing diabetic food, I would have thought several things: complicated, boring, and definitely something I would never want to fix.
And then, real life hit. A family member was diagnosed as a diabetic, and suddenly things changed. The first few weeks entailed several home-health nurses stopping by, helping with meds, answering our million-and-one-questions, telling us about food choices and options...the whole enchilada, as it were. It was incredible, the amount of information we had to ingest.
If you or a loved one has diabetes, you know the feeling. And if it's been a while, you know that diabetic food doesn't need to be boring or complicated. Here are six recipes that prove this. Enjoy!
For more diabetic recipes, as well as links to articles dealing with diabetes, check out Diabetic Delights: A Confessions of a Foodie Offspring.
EGGPLANT AND TOMATO CASSEROLE
Yield: 8 servings
Source: 1,001 Recipes For People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View Online: http://diabeticgourmet.com/recipes/html/310.shtml
Ingredients
1 large eggplant (2 pounds), peeled, cut into 1-inch cubes
1/2 cup seasoned dry bread crumbs
1/3 cup chopped onion
3 cloves garlic
1-1/2 teaspoons dried oregano leaves, divided
1/2 teaspoon dried basil leaves
1/4 teaspoon dried thyme leaves
Salt and pepper, to taste
2 eggs
3 medium tomatoes, sliced
1/4 cup grated fat-free Parmesan cheese
Directions
Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.
Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.
Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.
Nutritional Information Per Serving: Calories: 98; Protein: 5.1g; Sodium: 245mg; Cholesterol: 53.3mg; Fat: 1.9g; Carbohydrates: 16.9g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat
ICED MOCHA SHERBET
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
View online: http://diabeticgourmet.com/recipes/html/576.shtml
Ingredients
1-1/2 cups evaporated non-fat milk
1 teaspoon pure vanilla extract
2 tablespoons carob powder
1 tablespoon crystalline fructose
2 tablespoons frozen orange juice concentrate
1 tablespoon instant coffee granules
1 tablespoon part-skim ricotta cheese
Directions
Mix all ingredients together in blender and turn into metal trays.
Place in freezer and stir with fork from time to time to break up ice crystals.
When ready to serve, process again so the sherbet is soft.
Nutritional Information Per Serving: Calories: 121; Protein: 8g; Sodium: 117mg; Cholesterol: 5mg; Fat: 0.5g; Carbohydrates: 22g
PINEAPPLE LIME SORBET
To view this online, click here. Yield: 4 servings
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.
Nutritional Information Per Serving : Calories: 38; Protein: 1 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 11 g; Exchanges: 2/3 Fruit
CHOCOLATE-DIPPED STRAWBERRIES
Yield: 8 servings
Serving Size: 3 strawberries
View online: http://diabeticgourmet.com/recipes/html/754.shtml
Ingredients
2 pint baskets California strawberries
1/2 cup semisweet chocolate chips
1/2 cup milk chocolate chips
1/2 cup white chocolate chips
Finely chopped toasted almonds or pistachios (optional)
Directions
Line large baking sheet with waxed paper. Rinse strawberries and pat dry with paper towels.
In separate small, microwave-safe bowls (such as custard cups) melt chocolates, one at a time, in microwave at 50-percent (medium) power, allowing 1-1/2 to 2 minutes each. Stir until smooth. (If not completely melted, microwave a few seconds longer.) Or, melt chocolate as package directs.
Holding strawberry by stem end, dip into chocolate to cover about three-fourths of berry; dip into nuts, if desired, and lay on baking sheet. Repeat with remaining strawberries, chocolate and nuts.
Refrigerate until chocolate is set.
For Double- and Triple- Dipped Strawberries:
After first coating of chocolate is set, dip into contrasting chocolate, leaving part of the first chocolate exposed. Repeat with third chocolate, if you wish, allowing each layer to set between dips.
To Drizzle Strawberries with Chocolate:
Microwave chocolate in small plastic bag until melted; squeeze into one corner of bag. Lay strawberries close together on baking sheet. With scissors, cut a small hole in corner of bag, and move back and forth over strawberries, squeezing bag gently. Or, drizzle contrasting chocolate over strawberries that have been dipped. Refrigerate until set.
NOTES: Microwave melting times vary with amount of chocolate and wattage of your oven. Chocolate amounts are approximate; amount needed depends on size of strawberries, and whether or not they are single, double, triple-dipped or drizzled.
Nutritional Information Per Serving: Calories: 193; Protein: 3 g; Fat: 13 g; Sodium: 59 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 22 g
STRIP STEAKS WITH BROILED ASPARAGUS
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/727.shtmlView online: http://diabeticgourmet.com/recipes/html/727.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Protein: 26 g; Fat: 11 g; Sodium: 58 mg; Cholesterol: 67 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g; Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
MEXICAN CHICKEN SOUP
Yield: 10 servings. Serving Size: 1-1/2 cups. May be viewed online at http://diabeticgourmet.com/recipes/html/1206.shtml
Ingredients
1 Tbsp canola oil
2 cloves garlic, minced
1 medium onion, sliced
4 celery stalks, sliced
1/8 tsp ground black pepper
2 tsp cumin
1 tsp red pepper flakes
8 cups low-sodium chicken stock
2/3 cup lentils
1 can (19 oz) tomatoes, chopped
3 medium carrots, thinly sliced
2 lbs cooked chicken, cubed
1 small zucchini, thinly sliced
1 cup frozen peas
1 small avocado, peeled and sliced
Directions
In Dutch oven, heat canola oil. Add garlic, onion and celery. Sauté until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.
Add chicken, zucchini and peas.
Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.
Nutritional Information Per Serving: Calories: 250; Protein: 33 g; Fat: 6 g; Sodium: 280 mg; Cholesterol: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 5 g; Carbohydrates: 14 g
ANGEL PECAN CUPCAKES
Yield: 12 servings
View online: http://diabeticgourmet.com/recipes/html/746.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 eggs, separated
1/4 cup hot tap water
1 teaspoon pure vanilla extract
3/4 cup fructose
1/8 teaspoon salt
1/2 cup cake flour
3/4 teaspoon low-salt baking powder
1/2 cup chopped pecans
Directions
Preheat the oven to 325 degrees F.
In a medium bowl, with an electric mixer, beat egg yolks, hot water, and vanilla together until very thick and pale.
Slowly beat in 1/2 cup fructose and set aside. In a small bowl, beat egg whites until foamy. Add salt, and continue beating until whites hold soft peaks.
Gradually add remaining 1/4 cup fructose to egg whites, beating until stiff but not dry. Stir 1/3 of whites into yolks, and sift flour and baking powder over egg mixture. Add pecans and remaining whites, and gently fold until blended.
Place 12 paper liners in a 12-cup muffin pan. Spoon batter evenly into cups, and bake for 20 minutes or until a toothpick inserted into a cupcake comes out clean.
Nutritional Information Per Serving: Calories: 112; Protein: 3 g; Fat: 4 g; Sodium: 27 mg; Cholesterol: 35 mg; Carbohydrates: 20 g; Glycemic Index: 30, Glycemic Load: 6; Exchanges: 1-1/2 Starch
Years ago, if someone had mentioned fixing diabetic food, I would have thought several things: complicated, boring, and definitely something I would never want to fix.
And then, real life hit. A family member was diagnosed as a diabetic, and suddenly things changed. The first few weeks entailed several home-health nurses stopping by, helping with meds, answering our million-and-one-questions, telling us about food choices and options...the whole enchilada, as it were. It was incredible, the amount of information we had to ingest.
If you or a loved one has diabetes, you know the feeling. And if it's been a while, you know that diabetic food doesn't need to be boring or complicated. Here are six recipes that prove this. Enjoy!
For more diabetic recipes, as well as links to articles dealing with diabetes, check out Diabetic Delights: A Confessions of a Foodie Offspring.
EGGPLANT AND TOMATO CASSEROLE
Yield: 8 servings
Source: 1,001 Recipes For People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View Online: http://diabeticgourmet.com/recipes/html/310.shtml
Ingredients
1 large eggplant (2 pounds), peeled, cut into 1-inch cubes
1/2 cup seasoned dry bread crumbs
1/3 cup chopped onion
3 cloves garlic
1-1/2 teaspoons dried oregano leaves, divided
1/2 teaspoon dried basil leaves
1/4 teaspoon dried thyme leaves
Salt and pepper, to taste
2 eggs
3 medium tomatoes, sliced
1/4 cup grated fat-free Parmesan cheese
Directions
Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.
Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.
Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.
Nutritional Information Per Serving: Calories: 98; Protein: 5.1g; Sodium: 245mg; Cholesterol: 53.3mg; Fat: 1.9g; Carbohydrates: 16.9g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat
ICED MOCHA SHERBET
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
View online: http://diabeticgourmet.com/recipes/html/576.shtml
Ingredients
1-1/2 cups evaporated non-fat milk
1 teaspoon pure vanilla extract
2 tablespoons carob powder
1 tablespoon crystalline fructose
2 tablespoons frozen orange juice concentrate
1 tablespoon instant coffee granules
1 tablespoon part-skim ricotta cheese
Directions
Mix all ingredients together in blender and turn into metal trays.
Place in freezer and stir with fork from time to time to break up ice crystals.
When ready to serve, process again so the sherbet is soft.
Nutritional Information Per Serving: Calories: 121; Protein: 8g; Sodium: 117mg; Cholesterol: 5mg; Fat: 0.5g; Carbohydrates: 22g
PINEAPPLE LIME SORBET
To view this online, click here. Yield: 4 servings
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.
Nutritional Information Per Serving : Calories: 38; Protein: 1 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 11 g; Exchanges: 2/3 Fruit
CHOCOLATE-DIPPED STRAWBERRIES
Yield: 8 servings
Serving Size: 3 strawberries
View online: http://diabeticgourmet.com/recipes/html/754.shtml
Ingredients
2 pint baskets California strawberries
1/2 cup semisweet chocolate chips
1/2 cup milk chocolate chips
1/2 cup white chocolate chips
Finely chopped toasted almonds or pistachios (optional)
Directions
Line large baking sheet with waxed paper. Rinse strawberries and pat dry with paper towels.
In separate small, microwave-safe bowls (such as custard cups) melt chocolates, one at a time, in microwave at 50-percent (medium) power, allowing 1-1/2 to 2 minutes each. Stir until smooth. (If not completely melted, microwave a few seconds longer.) Or, melt chocolate as package directs.
Holding strawberry by stem end, dip into chocolate to cover about three-fourths of berry; dip into nuts, if desired, and lay on baking sheet. Repeat with remaining strawberries, chocolate and nuts.
Refrigerate until chocolate is set.
For Double- and Triple- Dipped Strawberries:
After first coating of chocolate is set, dip into contrasting chocolate, leaving part of the first chocolate exposed. Repeat with third chocolate, if you wish, allowing each layer to set between dips.
To Drizzle Strawberries with Chocolate:
Microwave chocolate in small plastic bag until melted; squeeze into one corner of bag. Lay strawberries close together on baking sheet. With scissors, cut a small hole in corner of bag, and move back and forth over strawberries, squeezing bag gently. Or, drizzle contrasting chocolate over strawberries that have been dipped. Refrigerate until set.
NOTES: Microwave melting times vary with amount of chocolate and wattage of your oven. Chocolate amounts are approximate; amount needed depends on size of strawberries, and whether or not they are single, double, triple-dipped or drizzled.
Nutritional Information Per Serving: Calories: 193; Protein: 3 g; Fat: 13 g; Sodium: 59 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 22 g
STRIP STEAKS WITH BROILED ASPARAGUS
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/727.shtmlView online: http://diabeticgourmet.com/recipes/html/727.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Protein: 26 g; Fat: 11 g; Sodium: 58 mg; Cholesterol: 67 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g; Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
MEXICAN CHICKEN SOUP
Yield: 10 servings. Serving Size: 1-1/2 cups. May be viewed online at http://diabeticgourmet.com/recipes/html/1206.shtml
Ingredients
1 Tbsp canola oil
2 cloves garlic, minced
1 medium onion, sliced
4 celery stalks, sliced
1/8 tsp ground black pepper
2 tsp cumin
1 tsp red pepper flakes
8 cups low-sodium chicken stock
2/3 cup lentils
1 can (19 oz) tomatoes, chopped
3 medium carrots, thinly sliced
2 lbs cooked chicken, cubed
1 small zucchini, thinly sliced
1 cup frozen peas
1 small avocado, peeled and sliced
Directions
In Dutch oven, heat canola oil. Add garlic, onion and celery. Sauté until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.
Add chicken, zucchini and peas.
Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.
Nutritional Information Per Serving: Calories: 250; Protein: 33 g; Fat: 6 g; Sodium: 280 mg; Cholesterol: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 5 g; Carbohydrates: 14 g
ANGEL PECAN CUPCAKES
Yield: 12 servings
View online: http://diabeticgourmet.com/recipes/html/746.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 eggs, separated
1/4 cup hot tap water
1 teaspoon pure vanilla extract
3/4 cup fructose
1/8 teaspoon salt
1/2 cup cake flour
3/4 teaspoon low-salt baking powder
1/2 cup chopped pecans
Directions
Preheat the oven to 325 degrees F.
In a medium bowl, with an electric mixer, beat egg yolks, hot water, and vanilla together until very thick and pale.
Slowly beat in 1/2 cup fructose and set aside. In a small bowl, beat egg whites until foamy. Add salt, and continue beating until whites hold soft peaks.
Gradually add remaining 1/4 cup fructose to egg whites, beating until stiff but not dry. Stir 1/3 of whites into yolks, and sift flour and baking powder over egg mixture. Add pecans and remaining whites, and gently fold until blended.
Place 12 paper liners in a 12-cup muffin pan. Spoon batter evenly into cups, and bake for 20 minutes or until a toothpick inserted into a cupcake comes out clean.
Nutritional Information Per Serving: Calories: 112; Protein: 3 g; Fat: 4 g; Sodium: 27 mg; Cholesterol: 35 mg; Carbohydrates: 20 g; Glycemic Index: 30, Glycemic Load: 6; Exchanges: 1-1/2 Starch
Thursday, October 16, 2014
Diabetic Thursday Recipes
Another diabetic Thursday. As with most Thursdays, most of the recipes come from Diabetic Gourmet. Check out their emailing list. Oh, and one other thing: Enjoy!
EGGPLANT AND TOMATO CASSEROLE
Yield: 8 servings
Source: 1,001 Recipes For People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View Online: http://diabeticgourmet.com/recipes/html/310.shtml
Ingredients
1 large eggplant (2 pounds), peeled, cut into 1-inch cubes
1/2 cup seasoned dry bread crumbs
1/3 cup chopped onion
3 cloves garlic
1-1/2 teaspoons dried oregano leaves, divided
1/2 teaspoon dried basil leaves
1/4 teaspoon dried thyme leaves
Salt and pepper, to taste
2 eggs
3 medium tomatoes, sliced
1/4 cup grated fat-free Parmesan cheese
Directions
Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.
Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.
Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.
Nutritional Information Per Serving: Calories: 98; Protein: 5.1g; Sodium: 245mg; Cholesterol: 53.3mg; Fat: 1.9g; Carbohydrates: 16.9g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat
BROCCOLI SLAW
Yield: 8 servings
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/771.shtml
Ingredients
12-ounce package broccoli slaw mix (about 5 cups)
1 medium apple, cut into matchstick-sized pieces
1/3 cup dark raisins
1/3 cup roasted salted sunflower seeds
Dressing:
1/2 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon sugar substitute or sugar
1 tablespoon apple cider vinegar
Directions
Combine the broccoli, apple, raisins, and sunflower seeds in a large bowl, and toss to mix well.
Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the broccoli mixture and toss to mix well. Add a little more mayonnaise if the salad seems too dry.
Cover the salad and chill for at least 1 hour before serving.
Nutritional Information Per Serving: Calories: 80; Protein: 2.2g; Sodium: 186mg; Cholesterol: 0mg; Fat: 2.7g; Saturated Fat: 0.3g; Dietary Fiber: 2.7g; Carbohydrates: 13g; Exchanges: 1 Vegetable, 1/2 Fruit, 1/2 Fat
ICED MOCHA SHERBET
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
View online: http://diabeticgourmet.com/recipes/html/576.shtml
Ingredients
1-1/2 cups evaporated non-fat milk
1 teaspoon pure vanilla extract
2 tablespoons carob powder
1 tablespoon crystalline fructose
2 tablespoons frozen orange juice concentrate
1 tablespoon instant coffee granules
1 tablespoon part-skim ricotta cheese
Directions
Mix all ingredients together in blender and turn into metal trays.
Place in freezer and stir with fork from time to time to break up ice crystals.
When ready to serve, process again so the sherbet is soft.
Nutritional Information Per Serving: Calories: 121; Protein: 8g; Sodium: 117mg; Cholesterol: 5mg; Fat: 0.5g; Carbohydrates: 22g
PINEAPPLE LIME SORBET
To view this online, click here. Yield: 4 servings
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.
Nutritional Information Per Serving : Calories: 38; Protein: 1 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 11 g; Exchanges: 2/3 Fruit
CHOCOLATE-DIPPED STRAWBERRIES
Yield: 8 servings
Serving Size: 3 strawberries
View online: http://diabeticgourmet.com/recipes/html/754.shtml
Ingredients
2 pint baskets California strawberries
1/2 cup semisweet chocolate chips
1/2 cup milk chocolate chips
1/2 cup white chocolate chips
Finely chopped toasted almonds or pistachios (optional)
Directions
Line large baking sheet with waxed paper. Rinse strawberries and pat dry with paper towels.
In separate small, microwave-safe bowls (such as custard cups) melt chocolates, one at a time, in microwave at 50-percent (medium) power, allowing 1-1/2 to 2 minutes each. Stir until smooth. (If not completely melted, microwave a few seconds longer.) Or, melt chocolate as package directs.
Holding strawberry by stem end, dip into chocolate to cover about three-fourths of berry; dip into nuts, if desired, and lay on baking sheet. Repeat with remaining strawberries, chocolate and nuts.
Refrigerate until chocolate is set.
For Double- and Triple- Dipped Strawberries:
After first coating of chocolate is set, dip into contrasting chocolate, leaving part of the first chocolate exposed. Repeat with third chocolate, if you wish, allowing each layer to set between dips.
To Drizzle Strawberries with Chocolate:
Microwave chocolate in small plastic bag until melted; squeeze into one corner of bag. Lay strawberries close together on baking sheet. With scissors, cut a small hole in corner of bag, and move back and forth over strawberries, squeezing bag gently. Or, drizzle contrasting chocolate over strawberries that have been dipped. Refrigerate until set.
NOTES: Microwave melting times vary with amount of chocolate and wattage of your oven. Chocolate amounts are approximate; amount needed depends on size of strawberries, and whether or not they are single, double, triple-dipped or drizzled.
Nutritional Information Per Serving: Calories: 193; Protein: 3 g; Fat: 13 g; Sodium: 59 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 22 g
SLOW COOKER SQUASH MEDLEY
Yield: 8 servings
View online: http://diabeticgourmet.com/recipes/html/758.shtml
Source: Fix-It and Forget-It Diabetic Cookbook
Ingredients
8 (up to 8 ounces total) summer squash, each about 4-inch long, thinly sliced
1/2 teaspoon salt
2 tomatoes, peeled and chopped
1/4 cup sliced green onions
Half a small sweet green pepper, chopped
1 chicken bouillon cube
1/4 cup hot water
4 slices bacon, fried and crumbled
1/4 cup fine dry bread crumbs
Directions
Sprinkle squash with salt.
In slow cooker, layer half the squash, tomatoes, onions, and pepper. Repeat layers.
Dissolve bouillon in hot water. Pour into slow cooker. Top with bacon. Sprinkle bread crumbs over top. Cover. Cook on LOW 4-6 hours.
Nutritional Information Per Serving: Calories: 47; Protein: 2 g; Fat: 2 g; Sodium: 339 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1/2 Fat
EGGPLANT AND TOMATO CASSEROLE
Yield: 8 servings
Source: 1,001 Recipes For People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View Online: http://diabeticgourmet.com/recipes/html/310.shtml
Ingredients
1 large eggplant (2 pounds), peeled, cut into 1-inch cubes
1/2 cup seasoned dry bread crumbs
1/3 cup chopped onion
3 cloves garlic
1-1/2 teaspoons dried oregano leaves, divided
1/2 teaspoon dried basil leaves
1/4 teaspoon dried thyme leaves
Salt and pepper, to taste
2 eggs
3 medium tomatoes, sliced
1/4 cup grated fat-free Parmesan cheese
Directions
Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.
Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.
Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.
Nutritional Information Per Serving: Calories: 98; Protein: 5.1g; Sodium: 245mg; Cholesterol: 53.3mg; Fat: 1.9g; Carbohydrates: 16.9g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat
BROCCOLI SLAW
Yield: 8 servings
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/771.shtml
Ingredients
12-ounce package broccoli slaw mix (about 5 cups)
1 medium apple, cut into matchstick-sized pieces
1/3 cup dark raisins
1/3 cup roasted salted sunflower seeds
Dressing:
1/2 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon sugar substitute or sugar
1 tablespoon apple cider vinegar
Directions
Combine the broccoli, apple, raisins, and sunflower seeds in a large bowl, and toss to mix well.
Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the broccoli mixture and toss to mix well. Add a little more mayonnaise if the salad seems too dry.
Cover the salad and chill for at least 1 hour before serving.
Nutritional Information Per Serving: Calories: 80; Protein: 2.2g; Sodium: 186mg; Cholesterol: 0mg; Fat: 2.7g; Saturated Fat: 0.3g; Dietary Fiber: 2.7g; Carbohydrates: 13g; Exchanges: 1 Vegetable, 1/2 Fruit, 1/2 Fat
ICED MOCHA SHERBET
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
View online: http://diabeticgourmet.com/recipes/html/576.shtml
Ingredients
1-1/2 cups evaporated non-fat milk
1 teaspoon pure vanilla extract
2 tablespoons carob powder
1 tablespoon crystalline fructose
2 tablespoons frozen orange juice concentrate
1 tablespoon instant coffee granules
1 tablespoon part-skim ricotta cheese
Directions
Mix all ingredients together in blender and turn into metal trays.
Place in freezer and stir with fork from time to time to break up ice crystals.
When ready to serve, process again so the sherbet is soft.
Nutritional Information Per Serving: Calories: 121; Protein: 8g; Sodium: 117mg; Cholesterol: 5mg; Fat: 0.5g; Carbohydrates: 22g
PINEAPPLE LIME SORBET
To view this online, click here. Yield: 4 servings
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.
Nutritional Information Per Serving : Calories: 38; Protein: 1 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 11 g; Exchanges: 2/3 Fruit
CHOCOLATE-DIPPED STRAWBERRIES
Yield: 8 servings
Serving Size: 3 strawberries
View online: http://diabeticgourmet.com/recipes/html/754.shtml
Ingredients
2 pint baskets California strawberries
1/2 cup semisweet chocolate chips
1/2 cup milk chocolate chips
1/2 cup white chocolate chips
Finely chopped toasted almonds or pistachios (optional)
Directions
Line large baking sheet with waxed paper. Rinse strawberries and pat dry with paper towels.
In separate small, microwave-safe bowls (such as custard cups) melt chocolates, one at a time, in microwave at 50-percent (medium) power, allowing 1-1/2 to 2 minutes each. Stir until smooth. (If not completely melted, microwave a few seconds longer.) Or, melt chocolate as package directs.
Holding strawberry by stem end, dip into chocolate to cover about three-fourths of berry; dip into nuts, if desired, and lay on baking sheet. Repeat with remaining strawberries, chocolate and nuts.
Refrigerate until chocolate is set.
For Double- and Triple- Dipped Strawberries:
After first coating of chocolate is set, dip into contrasting chocolate, leaving part of the first chocolate exposed. Repeat with third chocolate, if you wish, allowing each layer to set between dips.
To Drizzle Strawberries with Chocolate:
Microwave chocolate in small plastic bag until melted; squeeze into one corner of bag. Lay strawberries close together on baking sheet. With scissors, cut a small hole in corner of bag, and move back and forth over strawberries, squeezing bag gently. Or, drizzle contrasting chocolate over strawberries that have been dipped. Refrigerate until set.
NOTES: Microwave melting times vary with amount of chocolate and wattage of your oven. Chocolate amounts are approximate; amount needed depends on size of strawberries, and whether or not they are single, double, triple-dipped or drizzled.
Nutritional Information Per Serving: Calories: 193; Protein: 3 g; Fat: 13 g; Sodium: 59 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 22 g
SLOW COOKER SQUASH MEDLEY
Yield: 8 servings
View online: http://diabeticgourmet.com/recipes/html/758.shtml
Source: Fix-It and Forget-It Diabetic Cookbook
Ingredients
8 (up to 8 ounces total) summer squash, each about 4-inch long, thinly sliced
1/2 teaspoon salt
2 tomatoes, peeled and chopped
1/4 cup sliced green onions
Half a small sweet green pepper, chopped
1 chicken bouillon cube
1/4 cup hot water
4 slices bacon, fried and crumbled
1/4 cup fine dry bread crumbs
Directions
Sprinkle squash with salt.
In slow cooker, layer half the squash, tomatoes, onions, and pepper. Repeat layers.
Dissolve bouillon in hot water. Pour into slow cooker. Top with bacon. Sprinkle bread crumbs over top. Cover. Cook on LOW 4-6 hours.
Nutritional Information Per Serving: Calories: 47; Protein: 2 g; Fat: 2 g; Sodium: 339 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1/2 Fat
Subscribe to:
Posts (Atom)