It's time for another Diabetic Thursday. Check out the Chunky Chicken and Vegetable Soup, go on to the Strip Steaks with Broiled Asparagus, then check out the rest of today's yummy recipes. Enjoy!
BAKED APPLES BURNETTE
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
CHUNKY CHICKEN AND VEGETABLE SOUP
This came from a diabetic recipe magazine years ago; I wish I had noted it better than that. If anyone recognizes this and where it's from, please comment and let me know. (Thanks!) Serves 4.
Ingredients
1 Tbs canola oil
1 boneless skinless chicken breast (4 ounces), diced
1/2 C chopped green bell pepper
1/2 C thinly sliced celery
2 green onions, sliced
2 cans (14 1/2 ounces each) chicken broth
1 C water
1/2 cup sliced carrots
2 Tbs cream
1 TBS finely chopped fresh parsley
1/4 tsp dried thyme leaves
1/8 tsp black pepper
Directions
Heat oil in large saucepan over medium heat. Add chicken; cook & stir 4-5 minutes or until no longer pink. Add bell pepper, celery & onions. Cook & stir 7 minutes or until vegetables are tender.
Add broth, water, carrots, cream, parsley, thyme & black pepper. Simmer 10 minutes or until carrots are tender.
Per serving: Calories 130; Total fat 8g (Sat fat 3g); Protein 9g; Carbohydrate 5g; Cholesterol 27mg; Sodium 895mg; Dietary fiber 1g; Exchange: 1 lean meat, 1 vegetable, 1 Fat
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
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
LEMON BASIL PESTO WITH FRESH VEGETABLES
Yield: Makes 8 servings.
View recipe: http://diabeticgourmet.com/recipes/html/914.shtml
Ingredients
1-1/2 cups packed basil leaves
1/2 cup packed baby spinach leaves
1/2 cup walnuts
1/4 cup (1 ounce) grated Asiago cheese
2 Tbsp. soft silken tofu
1/2 tsp. salt
1/2 tsp. ground black pepper
1/4 cup extra virgin olive oil
1/2 tsp. grated lemon zest
1 large red bell pepper, cut into 3/4" strips
1 pint small cherry tomatoes
Directions
In food processor, pulse basil and spinach until finely chopped. Add nuts and cheese. Whirl until nuts are finely chopped. Add tofu, salt and pepper.
With motor running, drizzle in oil. Add lemon zest and whirl to blend. Cover and refrigerate up to 24 hours. Makes 1 cup pesto.
To serve, scoop pesto into serving bowl. Set bowl in center of a plate and arrange pepper strips and tomatoes around it. Provide toothpicks so tomatoes can be neatly dipped.
Nutritional Information Per Serving: Calories: 140; Protein: 3 g; Fat: 12 g; Sodium: 180 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 4 g
GRANNY SMITH APPLE TART
Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/501.shtml
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Protein: 1 g; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Carbohydrates: 34 g: Exchanges: 2 Other Carbohydrate, 1 Fat
Showing posts with label Chunky Chicken and Vegetable Soup. Show all posts
Showing posts with label Chunky Chicken and Vegetable Soup. Show all posts
Thursday, June 27, 2019
Thursday, October 9, 2014
Diabetic Thursday
More diabetic recipes to choose from. And for anyone who has never fixed a meal that's safe for a diabetic, there's no reason why you can't enjoy these, too! Enjoy!
BAKED APPLES BURNETTE
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
CHUNKY CHICKEN AND VEGETABLE SOUP
This came from a diabetic recipe magazine years ago; I wish I had noted it better than that. If anyone recognizes this and where it's from, please comment and let me know. (Thanks!) Serves 4.
1 Tbs canola oil
1 boneless skinless chicken breast (4 ounces), diced
1/2 C chopped green bell pepper
1/2 C thinly sliced celery
2 green onions, sliced
2 cans (14 1/2 ounces each) chicken broth
1 C water
1/2 cup sliced carrots
2 Tbs cream
1 TBS finely chopped fresh parsley
1/4 tsp dried thyme leaves
1/8 tsp black pepper
Heat oil in large saucepan over medium heat. Add chicken; cook & stir 4-5 minutes or until no longer pink. Add bell pepper, celery & onions. Cook & stir 7 minutes or until vegetables are tender.
Add broth, water, carrots, cream, parsley, thyme & black pepper. Simmer 10 minutes or until carrots are tender.
Per serving: Calories 130; Total fat 8g (Sat fat 3g); Protein 9g; Carbohydrate 5g; Cholesterol 27mg; Sodium 895mg; Dietary fiber 1g; Exchange: 1 lean meat, 1 vegetable, 1 Fat
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
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
MARINATED ARTICHOKE APPETIZERS
Yield: 24 appetizers
Serving Size: 1 appetizer
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourment.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/776.shtml
Ingredients
24 marinated artichoke quarters, drained
24 cherry or grape tomatoes
8-ounce block reduced-fat white cheddar or Swiss cheese, cut into 24 cubes
Directions
Skewer one artichoke piece, tomato, and cheese cube onto a toothpick. Serve immediately or cover and refrigerate until ready to serve.
Nutritional Information Per Serving: Calories: 37; Protein: 3g; Sodium: 92mg; Cholesterol: 5mg; Fat: 2.1g; Saturated Fat: 0.6g; Carbohydrates: 1.8g; Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable
BAKED APPLES BURNETTE
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
CHUNKY CHICKEN AND VEGETABLE SOUP
This came from a diabetic recipe magazine years ago; I wish I had noted it better than that. If anyone recognizes this and where it's from, please comment and let me know. (Thanks!) Serves 4.
1 Tbs canola oil
1 boneless skinless chicken breast (4 ounces), diced
1/2 C chopped green bell pepper
1/2 C thinly sliced celery
2 green onions, sliced
2 cans (14 1/2 ounces each) chicken broth
1 C water
1/2 cup sliced carrots
2 Tbs cream
1 TBS finely chopped fresh parsley
1/4 tsp dried thyme leaves
1/8 tsp black pepper
Heat oil in large saucepan over medium heat. Add chicken; cook & stir 4-5 minutes or until no longer pink. Add bell pepper, celery & onions. Cook & stir 7 minutes or until vegetables are tender.
Add broth, water, carrots, cream, parsley, thyme & black pepper. Simmer 10 minutes or until carrots are tender.
Per serving: Calories 130; Total fat 8g (Sat fat 3g); Protein 9g; Carbohydrate 5g; Cholesterol 27mg; Sodium 895mg; Dietary fiber 1g; Exchange: 1 lean meat, 1 vegetable, 1 Fat
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
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
MARINATED ARTICHOKE APPETIZERS
Yield: 24 appetizers
Serving Size: 1 appetizer
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourment.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/776.shtml
Ingredients
24 marinated artichoke quarters, drained
24 cherry or grape tomatoes
8-ounce block reduced-fat white cheddar or Swiss cheese, cut into 24 cubes
Directions
Skewer one artichoke piece, tomato, and cheese cube onto a toothpick. Serve immediately or cover and refrigerate until ready to serve.
Nutritional Information Per Serving: Calories: 37; Protein: 3g; Sodium: 92mg; Cholesterol: 5mg; Fat: 2.1g; Saturated Fat: 0.6g; Carbohydrates: 1.8g; Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable
Friday, September 19, 2014
Friday Recipes
Finally, it's Friday, with the weekend ahead. Here are some recipes to ease you through the weekend. Enjoy!
BLACK-EYED PEA SALSA
From the National Pork Board via Publix's GreenWise publication, December 2005.
1 can (15 oz) black-eyed peas, drained
1/2 C chopped mild onion
1 C salsa
1 can (15 oz) white or yellow hominy, drained
1/4 C fresh cilantro
2 garlic cloves, minced
In large bowl, stir all ingredients together well. Cover and refrigerate at least 2 hours or overnight to let flavors blend.
10 minutes prep time; makes 5 cups.
CHUNKY CHICKEN AND VEGETABLE SOUP
This came from a diabetic recipe magazine years ago; I wish I had noted it better than that. (Sorry!) If anyone recognizes this and where it's from, please comment and let me know. (Thanks!) Serves 4.
1 Tbs canola oil
1 boneless skinless chicken breast (4 ounces), diced
1/2 C chopped green bell pepper
1/2 C thinly sliced celery
2 green onions, sliced
2 cans (14 1/2 ounces each) chicken broth
1 C water
1/2 cup sliced carrots
2 Tbs cream
1 TBS finely chopped fresh parsley
1/4 tsp dried thyme leaves
1/8 tsp black pepper
Heat oil in large saucepan over medium heat. Add chicken; cook & stir 4-5 minutes or until no longer pink. Add bell pepper, celery & onions. Cook & stir 7 minutes or until vegetables are tender.
Add broth, water, carrots, cream, parsley, thyme & black pepper. Simmer 10 minutes or until carrots are tender.
Per serving: Calories 130; Total fat 8g (Sat fat 3g); Protein 9g; Carbohydrate 5g; Cholesterol 27mg; Sodium 895mg; Dietary fiber 1g; Exchange: 1 lean meat, 1 vegetable, 1 Fat
QUICK TOMATO SAUCE
This recipe comes from Elaine Lemm, About.com's British & Irish Food's guide. She writes, “A quick tomato sauce recipe for when you are in a hurry. Delicious with pasta or as an accompaniment to fish or chicken this quick tomato sauce recipe is sure to please.” Prep Time: 10 minutes; Cook Time: 20 minutes; Total Time: 30 minutes
You can view this online here.
Ingredients
2 tbsp extra virgin olive oil
2 large shallots, minced
1 clove garlic, crushed
1 lb fresh tomatoes, skinned and diced or a can of chopped tomatoes
Sea salt and black pepper
10 fresh basil leaves
Preparation
This quick tomato sauce recipe freezes really well.
Cook the shallots in the oil until soft, add the garlic and cook for 1 minute.
Add tomatoes and eight basil leaves and cook for 10 minutes until thickened.
Season to taste with sea salt and pepper.
Garnish with the remaining two basil leaves.
LEMONY RICOTTA PASTA WITH BASIL
If you've been following this blog for a while, you no doubt know that one of my favorite emailing lists is TheKitchn. This yummy recipe comes from TheKitchn and starts off, “The pasta shapes that best complement this sauce are small shaped pieces like rotini, penne, fusilli, and gemelli; these shapes hold the sauce. Again, quality makes a big difference here. Now's a time to spring for something better than plain-wrap spaghetti. However, if it's all you have, you'll still be eating well.” Serves 6.
To view this online, click here.
1 pound pasta, small shapes (see Recipe Note)
2 cups ricotta cheese, preferrably freshly-made
1 cup freshly grated Parmesan cheese
2 tablespoons good-quality olive oil
Juice and zest of one lemon
1/2 teaspoon coarse salt
1/2 teaspoon freshly ground black pepper
1/2 cup loosely packed basil leaves, sliced into a chiffonade (see second note)
Set a pot of water to boil. When it boils, add a few teaspoons of salt and the pasta.
In a metal bowl wide enough to fit over the top of the pot, mix together the ricotta, Parmesan, olive oil, juice and zest of lemon, salt, and black pepper. When there are about 2 minutes remaining in the pasta's cooking time, place the bowl over the pot and slowly stir the ricotta and other ingredients. You should see it loosening as it warms. When the pasta is al dente, drain it, add the basil to the bowl of sauce and toss with the drained pasta. Serve immediately.
Recipe Note:
Use a good-quality pasta here. Small shapes like rotini, penne, fusilli, and gemelli are best; these shapes hold the sauce.
Note: chiffonade [shihf-uh-NAHD; shihf-uh-NAYD]
Literally translated, this French term means "made of rags." In the kitchen, it refers to thin strips or shreds of leafy vegetables (lettuce, sorrel, basil), either raw, lightly sautéed or used raw to garnish soups.
To make a chiffonade, pile up leaves neatly, role them up lengthwise like a cigar, and slice them with a very sharp knife cross-wise. We find ourselves using the technique most often with basil leaves for tossing in salads or garnishing soups and pasta dishes.
APPLESAUCE CAKE
This comes from another one of my favorite email lists, from Seattle's own Macrina Bakery. The recipe starts off, “School is now in session! Tuck a slice of flavorful Applesauce Cake into your little one's lunchbox or have it ready to curb afterschool hunger pangs. Chock-full of fruit and nuts, this cake provides an energy boost for all of your afternoon activities. A layer of rich cream cheese frosting gives it a touch of decadence without spoiling dinner. The cake's flavors will deepen over time as the spices meld with the moisture from fresh apples. Serve it with a cold glass of milk for the perfect snack.” Makes one 9-inch cake
Ingredients
For the cake:
1 cup currants or raisins
1 1/2 cups all-purpose flour or Bob’s Red Mill Gluten Free 1-to-1 Baking Flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1 1/2 teaspoons cinnamon
1/4 teaspoon allspice
1/4 teaspoon salt
1/2 cup pecans, coarsely chopped and toasted
1 cup Granny Smith apples, diced
4 ounces (1 stick) unsalted butter
1 cup brown sugar, packed
1 cup applesauce
2 eggs
For the cream cheese frosting:
4 ounces cream cheese, room temperature
4 ounces unsalted butter, room temperature
1 cup powdered sugar, sifted
1 teaspoon vanilla
Preparation
Preparing the cake:
Preheat oven to 325°F. Brush a 9 x 9-inch baking pan with melted butter or oil and dust with flour to cover the pan’s interior. Set pan aside.
In a small bowl, cover currants or raisins with hot water and soak for 15 minutes. Drain off excess water and set aside.
In a medium bowl, sift together the flour, baking powder, baking soda, cinnamon, allspice and salt. Remove the sifter and add the pecans, apples and raisins or currants. Toss to combine.
In a saucepan over medium heat, melt butter with brown sugar. Whisk thoroughly to combine. When the butter is melted, remove from heat and cool to room temperature. Add applesauce and eggs one at a time, thoroughly whisking with each added ingredient.
Make a well in the center of the flour mixture and pour in the liquid mixture. Using a spatula, fold in the liquid mixture and when everything is completely combined, pour it into the prepared baking pan.
Bake for 40 minutes or until the cake is golden brown and cake tester comes out clean. Let cool for 1 hour before frosting.
Preparing the frosting:
In the bowl of a stand mixer fitted with a paddle attachment, add the cream cheese and butter and mix until smooth.
While the mixer is running, add the vanilla and then gradually add in the powdered sugar. Continue mixing until the frosting is light in texture and free of lumps.
Using a spatula, evenly distribute the frosting over the top of the cake about 1/4 to 3/8-inch thick. Cut the cake into 3 x 3-inch squares for serving.
EGGPLANT-RICOTTA BAKE
This was from an unknown cooking show on the local PBS station (WEDU).
1 eggplant
1 C parmesan grated cheese
15 oz ricotta cheese
3 eggs
16 oz marinara sauce
Cut eggplant into 1-inch slices. Drizzle with olive oil, sprinkle with salt & pepper. Bake for 20-30 minutes until cooked through & wilted. Take out of oven.
Mix ricotta, half the parmesan & eggs. In 8 X 8 or 9 X 9 inch pan layer as follows: 4 pieces of eggplant in a square, half the marinara sauce, 4 pieces of eggplant, half the ricotta mix; repeat. Bake at 350 degrees for 30 minutes.
BLACK-EYED PEA SALSA
From the National Pork Board via Publix's GreenWise publication, December 2005.
1 can (15 oz) black-eyed peas, drained
1/2 C chopped mild onion
1 C salsa
1 can (15 oz) white or yellow hominy, drained
1/4 C fresh cilantro
2 garlic cloves, minced
In large bowl, stir all ingredients together well. Cover and refrigerate at least 2 hours or overnight to let flavors blend.
10 minutes prep time; makes 5 cups.
CHUNKY CHICKEN AND VEGETABLE SOUP
This came from a diabetic recipe magazine years ago; I wish I had noted it better than that. (Sorry!) If anyone recognizes this and where it's from, please comment and let me know. (Thanks!) Serves 4.
1 Tbs canola oil
1 boneless skinless chicken breast (4 ounces), diced
1/2 C chopped green bell pepper
1/2 C thinly sliced celery
2 green onions, sliced
2 cans (14 1/2 ounces each) chicken broth
1 C water
1/2 cup sliced carrots
2 Tbs cream
1 TBS finely chopped fresh parsley
1/4 tsp dried thyme leaves
1/8 tsp black pepper
Heat oil in large saucepan over medium heat. Add chicken; cook & stir 4-5 minutes or until no longer pink. Add bell pepper, celery & onions. Cook & stir 7 minutes or until vegetables are tender.
Add broth, water, carrots, cream, parsley, thyme & black pepper. Simmer 10 minutes or until carrots are tender.
Per serving: Calories 130; Total fat 8g (Sat fat 3g); Protein 9g; Carbohydrate 5g; Cholesterol 27mg; Sodium 895mg; Dietary fiber 1g; Exchange: 1 lean meat, 1 vegetable, 1 Fat
QUICK TOMATO SAUCE
This recipe comes from Elaine Lemm, About.com's British & Irish Food's guide. She writes, “A quick tomato sauce recipe for when you are in a hurry. Delicious with pasta or as an accompaniment to fish or chicken this quick tomato sauce recipe is sure to please.” Prep Time: 10 minutes; Cook Time: 20 minutes; Total Time: 30 minutes
You can view this online here.
Ingredients
2 tbsp extra virgin olive oil
2 large shallots, minced
1 clove garlic, crushed
1 lb fresh tomatoes, skinned and diced or a can of chopped tomatoes
Sea salt and black pepper
10 fresh basil leaves
Preparation
This quick tomato sauce recipe freezes really well.
Cook the shallots in the oil until soft, add the garlic and cook for 1 minute.
Add tomatoes and eight basil leaves and cook for 10 minutes until thickened.
Season to taste with sea salt and pepper.
Garnish with the remaining two basil leaves.
LEMONY RICOTTA PASTA WITH BASIL
If you've been following this blog for a while, you no doubt know that one of my favorite emailing lists is TheKitchn. This yummy recipe comes from TheKitchn and starts off, “The pasta shapes that best complement this sauce are small shaped pieces like rotini, penne, fusilli, and gemelli; these shapes hold the sauce. Again, quality makes a big difference here. Now's a time to spring for something better than plain-wrap spaghetti. However, if it's all you have, you'll still be eating well.” Serves 6.
To view this online, click here.
1 pound pasta, small shapes (see Recipe Note)
2 cups ricotta cheese, preferrably freshly-made
1 cup freshly grated Parmesan cheese
2 tablespoons good-quality olive oil
Juice and zest of one lemon
1/2 teaspoon coarse salt
1/2 teaspoon freshly ground black pepper
1/2 cup loosely packed basil leaves, sliced into a chiffonade (see second note)
Set a pot of water to boil. When it boils, add a few teaspoons of salt and the pasta.
In a metal bowl wide enough to fit over the top of the pot, mix together the ricotta, Parmesan, olive oil, juice and zest of lemon, salt, and black pepper. When there are about 2 minutes remaining in the pasta's cooking time, place the bowl over the pot and slowly stir the ricotta and other ingredients. You should see it loosening as it warms. When the pasta is al dente, drain it, add the basil to the bowl of sauce and toss with the drained pasta. Serve immediately.
Recipe Note:
Use a good-quality pasta here. Small shapes like rotini, penne, fusilli, and gemelli are best; these shapes hold the sauce.
Note: chiffonade [shihf-uh-NAHD; shihf-uh-NAYD]
Literally translated, this French term means "made of rags." In the kitchen, it refers to thin strips or shreds of leafy vegetables (lettuce, sorrel, basil), either raw, lightly sautéed or used raw to garnish soups.
To make a chiffonade, pile up leaves neatly, role them up lengthwise like a cigar, and slice them with a very sharp knife cross-wise. We find ourselves using the technique most often with basil leaves for tossing in salads or garnishing soups and pasta dishes.
APPLESAUCE CAKE
This comes from another one of my favorite email lists, from Seattle's own Macrina Bakery. The recipe starts off, “School is now in session! Tuck a slice of flavorful Applesauce Cake into your little one's lunchbox or have it ready to curb afterschool hunger pangs. Chock-full of fruit and nuts, this cake provides an energy boost for all of your afternoon activities. A layer of rich cream cheese frosting gives it a touch of decadence without spoiling dinner. The cake's flavors will deepen over time as the spices meld with the moisture from fresh apples. Serve it with a cold glass of milk for the perfect snack.” Makes one 9-inch cake
Ingredients
For the cake:
1 cup currants or raisins
1 1/2 cups all-purpose flour or Bob’s Red Mill Gluten Free 1-to-1 Baking Flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1 1/2 teaspoons cinnamon
1/4 teaspoon allspice
1/4 teaspoon salt
1/2 cup pecans, coarsely chopped and toasted
1 cup Granny Smith apples, diced
4 ounces (1 stick) unsalted butter
1 cup brown sugar, packed
1 cup applesauce
2 eggs
For the cream cheese frosting:
4 ounces cream cheese, room temperature
4 ounces unsalted butter, room temperature
1 cup powdered sugar, sifted
1 teaspoon vanilla
Preparation
Preparing the cake:
Preheat oven to 325°F. Brush a 9 x 9-inch baking pan with melted butter or oil and dust with flour to cover the pan’s interior. Set pan aside.
In a small bowl, cover currants or raisins with hot water and soak for 15 minutes. Drain off excess water and set aside.
In a medium bowl, sift together the flour, baking powder, baking soda, cinnamon, allspice and salt. Remove the sifter and add the pecans, apples and raisins or currants. Toss to combine.
In a saucepan over medium heat, melt butter with brown sugar. Whisk thoroughly to combine. When the butter is melted, remove from heat and cool to room temperature. Add applesauce and eggs one at a time, thoroughly whisking with each added ingredient.
Make a well in the center of the flour mixture and pour in the liquid mixture. Using a spatula, fold in the liquid mixture and when everything is completely combined, pour it into the prepared baking pan.
Bake for 40 minutes or until the cake is golden brown and cake tester comes out clean. Let cool for 1 hour before frosting.
Preparing the frosting:
In the bowl of a stand mixer fitted with a paddle attachment, add the cream cheese and butter and mix until smooth.
While the mixer is running, add the vanilla and then gradually add in the powdered sugar. Continue mixing until the frosting is light in texture and free of lumps.
Using a spatula, evenly distribute the frosting over the top of the cake about 1/4 to 3/8-inch thick. Cut the cake into 3 x 3-inch squares for serving.
EGGPLANT-RICOTTA BAKE
This was from an unknown cooking show on the local PBS station (WEDU).
1 eggplant
1 C parmesan grated cheese
15 oz ricotta cheese
3 eggs
16 oz marinara sauce
Cut eggplant into 1-inch slices. Drizzle with olive oil, sprinkle with salt & pepper. Bake for 20-30 minutes until cooked through & wilted. Take out of oven.
Mix ricotta, half the parmesan & eggs. In 8 X 8 or 9 X 9 inch pan layer as follows: 4 pieces of eggplant in a square, half the marinara sauce, 4 pieces of eggplant, half the ricotta mix; repeat. Bake at 350 degrees for 30 minutes.
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