It's Thursday, which means it's time for another Diabetic Thursday. If you're cooking for someone who is diabetic (whether it's you or a loved one), you realize that it can be a little challenging. But most of us want something that tastes good, as well as something that's good for us. Fortunately, the recipes from Diabetic Gourmet prove that diabetic food does not have to be boring or bland. If you're not on their emailing list - even if you're not diabetic or cooking for someone who is - you might want to check it out. In the meantime, here are six more recipes to try, including Mushroom Meatloaf, Mexican Turkey Salad, and Broccoli Chowder. Enjoy!
BLACK BEAN AND TOMATO SALSA
Yield: 4 servings
Source: "The Eating Well Diabetes Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/87.shtml
Ingredients
1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro or parsley
1 tablespoon lime juice
1-1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced canned chipotle in adobo sauce
1/8 teaspoon salt, or to taste
Directions
Combine all ingredients in a medium bowl; stir to blend. If not serving immediately, cover and refrigerate for up to 2 days.
Nutritional Information Per Serving (1/2 cup each): Calories: 83, Fat: 2 g, Cholesterol: 0 mg, Carbohydrate: 11 g, Protein: 4 g, Fiber: 4 g, Sodium: 283 mg; Diabetic Exchanges: 1 Starch
MEXICAN TURKEY SALAD
This recipe, like most recipes on Thursday's blog, comes from Diabetic Gourmet. Their emailing list is great for anyone who is a diabetic or who has a loved one who diabetic. And the recipes are great tasting! This recipe makes about 10 servings.
Online Recipe: http://diabeticgourmet.com/recipes/htmll/708.shtml
Ingredients
3 cups cooked, cubed turkey breast
1 can (15 oz.) corn, drained (1 3/4 cups)
1 can (15.5 oz.) black beans, rinsed and drained
1 green bell pepper, seeded and diced
1 red bell pepper, seeded and diced
1/2 cup peeled jicama, diced small
1/2 cup extra virgin olive oil
2-3 Tbsp. fresh lime juice, or to taste
3/4 cup thick salsa
3 drops, or to taste, red pepper sauce (optional)
2-4 Tbsp. water
1/4 cup low-fat shredded Cheddar cheese for garnish (optional)
1/4 cup finely chopped fresh cilantro or flat-parsley leaves, for garnish (optional)
Directions
In a large bowl, place turkey, corn, beans, bell peppers and jicama. Gently toss until well mixed and set aside.
In a medium bowl, whisk together olive oil and lime juice. Mix in salsa. Add red pepper sauce if desired. Add enough water to thin consistency so dressing can be thinly drizzled over salad. Transfer to serving pitcher.
Drizzle dressing over turkey mixture, tossing to coat salad ingredients evenly.
Cover and chill 1 to 3 hours so flavors can meld. Bring to room temperature and check seasoning before serving. Add salt and pepper to taste, if desired. Drain off any excess dressing. Place in serving bowl. Sprinkle top of salad with cheese (if using) and cilantro. Serve with baked tortilla chips, if desired.
Nutritional Information Per Serving: Calories: 238; Protein: 16 g; Fat: 13 g; Sodium: 413 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 10 g
BROCCOLI CHOWDER
From Diabetic Gourmet. Yield: 6 servings, 1 cup each
Source: "The Eating Well Diabetes Cookbook"
Ingredients
1 tablespoon extra-virgin olive oil
1 large onion, chopped (1-1/2 cups)
1 large carrot, diced (1/2 cup)
2 stalks celery, diced (1/2 cup)
1 large potato, peeled and diced (1-1/2 cups)
2 cloves garlic, minced
1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
3-1/2 cups vegetable broth (two 14-ounce cans)
8 ounces broccoli crowns, cut into 1-inch pieces, stems and florets separated (3 cups)
1 cup grated reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream
1/8 teaspoon salt, or to taste
Directions
Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more.
Transfer 2 cups of the chowder to a bowl and mash; return to the pan. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through. Season with salt.
Nutritional Information Per Serving (1 cup each): Calories: 180, Fat: 8 g, Cholesterol: 15 mg, Carbohydrate: 23 g, Protein: 6 g, Fiber: 4 g, Sodium: 354 mg Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 High-Fat Meat
STRAWBERRY-PEACH COOLER
Yield: 2 servings
Serving size: 1 cup
View online: http://diabeticgourmet.com/recipes/html/737.shtml
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Ingredients
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
Directions
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches.
Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard.
Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container.
Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Sodium: 2 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Sugars: 23 g; Carbohydrates: 26 g; Exchanges: 2 Fruit
MUSHROOM MEATLOAF
Yield: 8 servings
View online: http://diabeticgourmet.com/recipes/html/739.shtml
Source: Secrets of Good-Carb Low-Carb Living
Ingredients
1-1/2 pounds 95-percent-lean ground beef or ground turkey
2 cups very finely chopped fresh mushrooms
3/4 cup very finely chopped onion
3/4 cup quick-cooking (1-minute) oats
8-ounce can tomato sauce with roasted garlic or Italian herbs
1/4 cup plus 2 tablespoons fat-free egg substitute
1/4 cup very finely chopped fresh parsley, or 1 tablespoon plus 1 teaspoon dried parsley
1/2 teaspoon coarsely ground black pepper
1/2 teaspoon salt
Directions
Place all of the ingredients except for 1/2 cup of the tomato sauce in a large bowl, and mix well.
Coat a 9-by-5-inch meatloaf pan with nonstick cooking spray and press the mixture into the pan to form a loaf.
Bake uncovered at 350 degrees for 35 minutes. Spread the remaining tomato sauce over the meatloaf and bake for 30 additional minutes, or until the meat is no longer pink inside and a meat thermometer reads at least 160 degrees.
Remove the loaf from the oven, and let sit for 10 minutes before slicing and serving.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 4.4 g; Sodium: 399 mg; Cholesterol: 45 mg; Saturated Fat: 1.6 g; Dietary Fiber: 1.7 g; Carbohydrates: 9 g; Exchanges: 1/2 Bread/Starch, 3 Low-Fat Meat, 1 Vegetable
COLORFUL COLESLAW
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/740.shtml
Source: Secrets of Good-Carb Low-Carb Living
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.
Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat
Showing posts with label Colorful Coleslaw. Show all posts
Showing posts with label Colorful Coleslaw. Show all posts
Thursday, February 18, 2021
Thursday, November 12, 2020
Diabetic Thursday
It's Thursday, which means it's time for another Diabetic Thursday. If you're cooking for someone who is diabetic (whether it's you or a loved one), you realize that it can be a little challenging. But most of us want something that tastes good, as well as something that's good for us. Fortunately, the recipes from Diabetic Gourmet prove that diabetic food does not have to be boring or bland. If you're not on their emailing list - even if you're not diabetic or cooking for someone who is - you might want to check it out. In the meantime, here are six more recipes to try, including Mushroom Meatloaf, Mexican Turkey Salad, and Broccoli Chowder. Enjoy!
BLACK BEAN AND TOMATO SALSA
Yield: 4 servings
Source: "The Eating Well Diabetes Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/87.shtml
Ingredients
1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro or parsley
1 tablespoon lime juice
1-1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced canned chipotle in adobo sauce
1/8 teaspoon salt, or to taste
Directions
Combine all ingredients in a medium bowl; stir to blend. If not serving immediately, cover and refrigerate for up to 2 days.
Nutritional Information Per Serving (1/2 cup each): Calories: 83, Fat: 2 g, Cholesterol: 0 mg, Carbohydrate: 11 g, Protein: 4 g, Fiber: 4 g, Sodium: 283 mg; Diabetic Exchanges: 1 Starch
MEXICAN TURKEY SALAD
This recipe, like most recipes on Thursday's blog, comes from Diabetic Gourmet. Their emailing list is great for anyone who is a diabetic or who has a loved one who diabetic. And the recipes are great tasting! This recipe makes about 10 servings.
Online Recipe: http://diabeticgourmet.com/recipes/htmll/708.shtml
Ingredients
3 cups cooked, cubed turkey breast
1 can (15 oz.) corn, drained (1 3/4 cups)
1 can (15.5 oz.) black beans, rinsed and drained
1 green bell pepper, seeded and diced
1 red bell pepper, seeded and diced
1/2 cup peeled jicama, diced small
1/2 cup extra virgin olive oil
2-3 Tbsp. fresh lime juice, or to taste
3/4 cup thick salsa
3 drops, or to taste, red pepper sauce (optional)
2-4 Tbsp. water
1/4 cup low-fat shredded Cheddar cheese for garnish (optional)
1/4 cup finely chopped fresh cilantro or flat-parsley leaves, for garnish (optional)
Directions
In a large bowl, place turkey, corn, beans, bell peppers and jicama. Gently toss until well mixed and set aside.
In a medium bowl, whisk together olive oil and lime juice. Mix in salsa. Add red pepper sauce if desired. Add enough water to thin consistency so dressing can be thinly drizzled over salad. Transfer to serving pitcher.
Drizzle dressing over turkey mixture, tossing to coat salad ingredients evenly.
Cover and chill 1 to 3 hours so flavors can meld. Bring to room temperature and check seasoning before serving. Add salt and pepper to taste, if desired. Drain off any excess dressing. Place in serving bowl. Sprinkle top of salad with cheese (if using) and cilantro. Serve with baked tortilla chips, if desired.
Nutritional Information Per Serving: Calories: 238; Protein: 16 g; Fat: 13 g; Sodium: 413 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 10 g
BROCCOLI CHOWDER
From Diabetic Gourmet. Yield: 6 servings, 1 cup each
Source: "The Eating Well Diabetes Cookbook"
Ingredients
1 tablespoon extra-virgin olive oil
1 large onion, chopped (1-1/2 cups)
1 large carrot, diced (1/2 cup)
2 stalks celery, diced (1/2 cup)
1 large potato, peeled and diced (1-1/2 cups)
2 cloves garlic, minced
1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
3-1/2 cups vegetable broth (two 14-ounce cans)
8 ounces broccoli crowns, cut into 1-inch pieces, stems and florets separated (3 cups)
1 cup grated reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream
1/8 teaspoon salt, or to taste
Directions
Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more.
Transfer 2 cups of the chowder to a bowl and mash; return to the pan. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through. Season with salt.
Nutritional Information Per Serving (1 cup each): Calories: 180, Fat: 8 g, Cholesterol: 15 mg, Carbohydrate: 23 g, Protein: 6 g, Fiber: 4 g, Sodium: 354 mg Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 High-Fat Meat
STRAWBERRY-PEACH COOLER
Yield: 2 servings
Serving size: 1 cup
View online: http://diabeticgourmet.com/recipes/html/737.shtml
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Ingredients
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
Directions
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches.
Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard.
Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container.
Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Sodium: 2 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Sugars: 23 g; Carbohydrates: 26 g; Exchanges: 2 Fruit
MUSHROOM MEATLOAF
Yield: 8 servings
View online: http://diabeticgourmet.com/recipes/html/739.shtml
Source: Secrets of Good-Carb Low-Carb Living
Ingredients
1-1/2 pounds 95-percent-lean ground beef or ground turkey
2 cups very finely chopped fresh mushrooms
3/4 cup very finely chopped onion
3/4 cup quick-cooking (1-minute) oats
8-ounce can tomato sauce with roasted garlic or Italian herbs
1/4 cup plus 2 tablespoons fat-free egg substitute
1/4 cup very finely chopped fresh parsley, or 1 tablespoon plus 1 teaspoon dried parsley
1/2 teaspoon coarsely ground black pepper
1/2 teaspoon salt
Directions
Place all of the ingredients except for 1/2 cup of the tomato sauce in a large bowl, and mix well.
Coat a 9-by-5-inch meatloaf pan with nonstick cooking spray and press the mixture into the pan to form a loaf.
Bake uncovered at 350 degrees for 35 minutes. Spread the remaining tomato sauce over the meatloaf and bake for 30 additional minutes, or until the meat is no longer pink inside and a meat thermometer reads at least 160 degrees.
Remove the loaf from the oven, and let sit for 10 minutes before slicing and serving.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 4.4 g; Sodium: 399 mg; Cholesterol: 45 mg; Saturated Fat: 1.6 g; Dietary Fiber: 1.7 g; Carbohydrates: 9 g; Exchanges: 1/2 Bread/Starch, 3 Low-Fat Meat, 1 Vegetable
COLORFUL COLESLAW
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/740.shtml
Source: Secrets of Good-Carb Low-Carb Living
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.
Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat
BLACK BEAN AND TOMATO SALSA
Yield: 4 servings
Source: "The Eating Well Diabetes Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/87.shtml
Ingredients
1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro or parsley
1 tablespoon lime juice
1-1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced canned chipotle in adobo sauce
1/8 teaspoon salt, or to taste
Directions
Combine all ingredients in a medium bowl; stir to blend. If not serving immediately, cover and refrigerate for up to 2 days.
Nutritional Information Per Serving (1/2 cup each): Calories: 83, Fat: 2 g, Cholesterol: 0 mg, Carbohydrate: 11 g, Protein: 4 g, Fiber: 4 g, Sodium: 283 mg; Diabetic Exchanges: 1 Starch
MEXICAN TURKEY SALAD
This recipe, like most recipes on Thursday's blog, comes from Diabetic Gourmet. Their emailing list is great for anyone who is a diabetic or who has a loved one who diabetic. And the recipes are great tasting! This recipe makes about 10 servings.
Online Recipe: http://diabeticgourmet.com/recipes/htmll/708.shtml
Ingredients
3 cups cooked, cubed turkey breast
1 can (15 oz.) corn, drained (1 3/4 cups)
1 can (15.5 oz.) black beans, rinsed and drained
1 green bell pepper, seeded and diced
1 red bell pepper, seeded and diced
1/2 cup peeled jicama, diced small
1/2 cup extra virgin olive oil
2-3 Tbsp. fresh lime juice, or to taste
3/4 cup thick salsa
3 drops, or to taste, red pepper sauce (optional)
2-4 Tbsp. water
1/4 cup low-fat shredded Cheddar cheese for garnish (optional)
1/4 cup finely chopped fresh cilantro or flat-parsley leaves, for garnish (optional)
Directions
In a large bowl, place turkey, corn, beans, bell peppers and jicama. Gently toss until well mixed and set aside.
In a medium bowl, whisk together olive oil and lime juice. Mix in salsa. Add red pepper sauce if desired. Add enough water to thin consistency so dressing can be thinly drizzled over salad. Transfer to serving pitcher.
Drizzle dressing over turkey mixture, tossing to coat salad ingredients evenly.
Cover and chill 1 to 3 hours so flavors can meld. Bring to room temperature and check seasoning before serving. Add salt and pepper to taste, if desired. Drain off any excess dressing. Place in serving bowl. Sprinkle top of salad with cheese (if using) and cilantro. Serve with baked tortilla chips, if desired.
Nutritional Information Per Serving: Calories: 238; Protein: 16 g; Fat: 13 g; Sodium: 413 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 10 g
BROCCOLI CHOWDER
From Diabetic Gourmet. Yield: 6 servings, 1 cup each
Source: "The Eating Well Diabetes Cookbook"
Ingredients
1 tablespoon extra-virgin olive oil
1 large onion, chopped (1-1/2 cups)
1 large carrot, diced (1/2 cup)
2 stalks celery, diced (1/2 cup)
1 large potato, peeled and diced (1-1/2 cups)
2 cloves garlic, minced
1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
3-1/2 cups vegetable broth (two 14-ounce cans)
8 ounces broccoli crowns, cut into 1-inch pieces, stems and florets separated (3 cups)
1 cup grated reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream
1/8 teaspoon salt, or to taste
Directions
Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more.
Transfer 2 cups of the chowder to a bowl and mash; return to the pan. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through. Season with salt.
Nutritional Information Per Serving (1 cup each): Calories: 180, Fat: 8 g, Cholesterol: 15 mg, Carbohydrate: 23 g, Protein: 6 g, Fiber: 4 g, Sodium: 354 mg Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 High-Fat Meat
STRAWBERRY-PEACH COOLER
Yield: 2 servings
Serving size: 1 cup
View online: http://diabeticgourmet.com/recipes/html/737.shtml
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Ingredients
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
Directions
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches.
Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard.
Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container.
Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Sodium: 2 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Sugars: 23 g; Carbohydrates: 26 g; Exchanges: 2 Fruit
MUSHROOM MEATLOAF
Yield: 8 servings
View online: http://diabeticgourmet.com/recipes/html/739.shtml
Source: Secrets of Good-Carb Low-Carb Living
Ingredients
1-1/2 pounds 95-percent-lean ground beef or ground turkey
2 cups very finely chopped fresh mushrooms
3/4 cup very finely chopped onion
3/4 cup quick-cooking (1-minute) oats
8-ounce can tomato sauce with roasted garlic or Italian herbs
1/4 cup plus 2 tablespoons fat-free egg substitute
1/4 cup very finely chopped fresh parsley, or 1 tablespoon plus 1 teaspoon dried parsley
1/2 teaspoon coarsely ground black pepper
1/2 teaspoon salt
Directions
Place all of the ingredients except for 1/2 cup of the tomato sauce in a large bowl, and mix well.
Coat a 9-by-5-inch meatloaf pan with nonstick cooking spray and press the mixture into the pan to form a loaf.
Bake uncovered at 350 degrees for 35 minutes. Spread the remaining tomato sauce over the meatloaf and bake for 30 additional minutes, or until the meat is no longer pink inside and a meat thermometer reads at least 160 degrees.
Remove the loaf from the oven, and let sit for 10 minutes before slicing and serving.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 4.4 g; Sodium: 399 mg; Cholesterol: 45 mg; Saturated Fat: 1.6 g; Dietary Fiber: 1.7 g; Carbohydrates: 9 g; Exchanges: 1/2 Bread/Starch, 3 Low-Fat Meat, 1 Vegetable
COLORFUL COLESLAW
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/740.shtml
Source: Secrets of Good-Carb Low-Carb Living
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.
Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat
Thursday, January 25, 2018
Diabetic Thursday
It's Diabetic Thursday, time to try a few recipes for those who are diabetic (or cook for someone who is). And so, here are six yummy recipes to help you through the day, including Chicken Jambalaya and Colorful Coleslaw. Enjoy!
MUSHROOM MEATLOAF
Yield: 8 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/739.shtml
Ingredients
1-1/2 pounds 95-percent-lean ground beef or ground turkey
2 cups very finely chopped fresh mushrooms
3/4 cup very finely chopped onion
3/4 cup quick-cooking (1-minute) oats
8-ounce can tomato sauce with roasted garlic or Italian herbs
1/4 cup plus 2 tablespoons fat-free egg substitute
1/4 cup very finely chopped fresh parsley, or 1 tablespoon plus 1 teaspoon dried parsley
1/2 teaspoon coarsely ground black pepper
1/2 teaspoon salt
Directions
Place all of the ingredients except for 1/2 cup of the tomato sauce in a large bowl, and mix well.
Coat a 9-by-5-inch meatloaf pan with nonstick cooking spray and press the mixture into the pan to form a loaf.
Bake uncovered at 350 degrees for 35 minutes. Spread the remaining tomato sauce over the meatloaf and bake for 30 additional minutes, or until the meat is no longer pink inside and a meat thermometer reads at least 160 degrees.
Remove the loaf from the oven, and let sit for 10 minutes before slicing and serving.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 4.4 g; Sodium: 399 mg; Cholesterol: 45 mg; Saturated Fat: 1.6 g; Dietary Fiber: 1.7 g; Carbohydrates: 9 g; Exchanges: 1/2 Bread/Starch, 3 Low-Fat Meat, 1 Vegetable
FRIJOLES COCIDOS
Yield: 4-1/2 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/730.shtml
Ingredients
1-3/4 cup dried pinto beans (12 ounces)
1-1/4 cups chopped onion
3 cloves garlic, minced
2 teaspoons ground cumin
1 tablespoon olive oil
1/2 cup chopped green bell pepper
1/2 teaspoon ground coriander
1 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Wash and pick over the beans. Cover them with water and soak for 4 hours or overnight; drain.
Cover the beans with fresh water in a large saucepan. Bring to a boil; reduce the heat. Cover and simmer for 1 to 1-1/2 hours, or until the beans are tender.
In a medium skillet, saute the onion, garlic, and cumin in the oil for 4 minutes. Add the green pepper and saute 5 minutes longer.
Drain the beans; reserve 1/2 cup liquid. Mash the beans with the reserved liquid; add the sauteed vegetables, the coriander, salt, and pepper. Mix well.
Nutritional Information Per Serving: Calories: 232; Protein: 12 g; Fat: 3 g; Sodium: 395 mg; Cholesterol: 0 mg; Dietary Fiber: 14 g; Sugars: 5 g; Carbohydrates: 40 g; Exchanges: 2-1/2 Starch, 1 Very Lean Meat
CHICKEN JAMBALAYA
Makes 6 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/232.shtml
Ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2 – 3 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5 oz.) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp. tomato paste
1 bay leaf
1 tsp. dried thyme
1/4 tsp. dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions
Directions
In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.
Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
Remove bay leaf. Stir rice into chicken mixture until well combined.
Nutritional Information Per Serving: Calories: 235; Protein: 17 g; Fat: 4 g; Sodium: 203 mg; Carbohydrates: 33 g; Exchanges: 2 Low-Fat Meat, 2 Bread/Starch. 1 Vegetable
TUNA SALAD WRAP
This recipe begins, “Use vegetables in wraps, which hold better than sandwiches if you keep the wrapper flexible and don't overstuff them. The following recipe uses cream cheese and a lettuce leaf to prevent the moist filling from turning the wrapper soggy. Cold wraps usually improve in flavor by sitting in the refrigerator overnight.”
Makes 4 wraps.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/231.shtml
Ingredients
1 can (6.5 oz.) water-packed white tuna, drained
1 small carrot, shredded
1/4 cup finely chopped celery
1/4 cup finely chopped green pepper
1/2 Tbsp. dried chives or chervil
2 – 4 Tbsp. nonfat mayonnaise
Salt and freshly ground black pepper, to taste
4 8-inch flour tortillas
4 Tbsp. nonfat cream cheese
4 well-dried leaves of leafy green lettuce slightly smaller than a tortilla
1/2 cup shredded reduced-fat cheddar cheese
4 sprigs fresh mint, cilantro, or flat-leaf parsley
Directions
In small bowl, combine tuna, carrot, celery, green pepper, chives and enough mayonnaise to make a moist (but not wet) salad. Add salt and freshly ground pepper to taste.
On each tortilla, spread a thin layer of cream cheese (about 1 tablespoon) across the center two-thirds of tortilla's surface, leaving a 2-inch margin along edges. Center 1 lettuce leaf on top of each tortilla. Press leaf into cream cheese. Spread one-fourth of the tuna salad firmly over each lettuce leaf, leaving a 2-inch margin at top and bottom of each tortilla. Sprinkle one-fourth of cheese over each tortilla and top with sprig of fresh mint or other fresh herb.
Fold the bottom of the tortilla up to cover the top of the filling. Fold in the two sides a quarter-inch. Roll tortilla up, holding side folds in. Roll wraps tightly and as firmly as possible to ensure packets stays closed. Tightly seal each in plastic wrap and refrigerate until ready to serve or pack. Wraps made without wet ingredients can keep for 24 hours or more without getting soggy.
Nutritional Information Per Serving: Calories: 238; Protein: 20 g; Fat: 6 g; Sodium: 534 mg; Carbohydrates: 24 g; Exchanges: 2 Low-Fat Meat; 1 Bread/Starch; 1-1/2 Vegetable
COLORFUL COLESLAW
Yield: 4 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.
Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat
SPRING VEGETABLE PILAF
Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/741.shtml
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Protein: 3.6 g; Fat: 2.8 g; Sodium: 149 mg; Cholesterol: 0 mg; Saturated Fat: 0.4 g; Dietary Fiber: 2.8 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
MUSHROOM MEATLOAF
Yield: 8 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/739.shtml
Ingredients
1-1/2 pounds 95-percent-lean ground beef or ground turkey
2 cups very finely chopped fresh mushrooms
3/4 cup very finely chopped onion
3/4 cup quick-cooking (1-minute) oats
8-ounce can tomato sauce with roasted garlic or Italian herbs
1/4 cup plus 2 tablespoons fat-free egg substitute
1/4 cup very finely chopped fresh parsley, or 1 tablespoon plus 1 teaspoon dried parsley
1/2 teaspoon coarsely ground black pepper
1/2 teaspoon salt
Directions
Place all of the ingredients except for 1/2 cup of the tomato sauce in a large bowl, and mix well.
Coat a 9-by-5-inch meatloaf pan with nonstick cooking spray and press the mixture into the pan to form a loaf.
Bake uncovered at 350 degrees for 35 minutes. Spread the remaining tomato sauce over the meatloaf and bake for 30 additional minutes, or until the meat is no longer pink inside and a meat thermometer reads at least 160 degrees.
Remove the loaf from the oven, and let sit for 10 minutes before slicing and serving.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 4.4 g; Sodium: 399 mg; Cholesterol: 45 mg; Saturated Fat: 1.6 g; Dietary Fiber: 1.7 g; Carbohydrates: 9 g; Exchanges: 1/2 Bread/Starch, 3 Low-Fat Meat, 1 Vegetable
FRIJOLES COCIDOS
Yield: 4-1/2 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/730.shtml
Ingredients
1-3/4 cup dried pinto beans (12 ounces)
1-1/4 cups chopped onion
3 cloves garlic, minced
2 teaspoons ground cumin
1 tablespoon olive oil
1/2 cup chopped green bell pepper
1/2 teaspoon ground coriander
1 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Wash and pick over the beans. Cover them with water and soak for 4 hours or overnight; drain.
Cover the beans with fresh water in a large saucepan. Bring to a boil; reduce the heat. Cover and simmer for 1 to 1-1/2 hours, or until the beans are tender.
In a medium skillet, saute the onion, garlic, and cumin in the oil for 4 minutes. Add the green pepper and saute 5 minutes longer.
Drain the beans; reserve 1/2 cup liquid. Mash the beans with the reserved liquid; add the sauteed vegetables, the coriander, salt, and pepper. Mix well.
Nutritional Information Per Serving: Calories: 232; Protein: 12 g; Fat: 3 g; Sodium: 395 mg; Cholesterol: 0 mg; Dietary Fiber: 14 g; Sugars: 5 g; Carbohydrates: 40 g; Exchanges: 2-1/2 Starch, 1 Very Lean Meat
CHICKEN JAMBALAYA
Makes 6 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/232.shtml
Ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2 – 3 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5 oz.) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp. tomato paste
1 bay leaf
1 tsp. dried thyme
1/4 tsp. dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions
Directions
In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.
Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
Remove bay leaf. Stir rice into chicken mixture until well combined.
Nutritional Information Per Serving: Calories: 235; Protein: 17 g; Fat: 4 g; Sodium: 203 mg; Carbohydrates: 33 g; Exchanges: 2 Low-Fat Meat, 2 Bread/Starch. 1 Vegetable
TUNA SALAD WRAP
This recipe begins, “Use vegetables in wraps, which hold better than sandwiches if you keep the wrapper flexible and don't overstuff them. The following recipe uses cream cheese and a lettuce leaf to prevent the moist filling from turning the wrapper soggy. Cold wraps usually improve in flavor by sitting in the refrigerator overnight.”
Makes 4 wraps.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/231.shtml
Ingredients
1 can (6.5 oz.) water-packed white tuna, drained
1 small carrot, shredded
1/4 cup finely chopped celery
1/4 cup finely chopped green pepper
1/2 Tbsp. dried chives or chervil
2 – 4 Tbsp. nonfat mayonnaise
Salt and freshly ground black pepper, to taste
4 8-inch flour tortillas
4 Tbsp. nonfat cream cheese
4 well-dried leaves of leafy green lettuce slightly smaller than a tortilla
1/2 cup shredded reduced-fat cheddar cheese
4 sprigs fresh mint, cilantro, or flat-leaf parsley
Directions
In small bowl, combine tuna, carrot, celery, green pepper, chives and enough mayonnaise to make a moist (but not wet) salad. Add salt and freshly ground pepper to taste.
On each tortilla, spread a thin layer of cream cheese (about 1 tablespoon) across the center two-thirds of tortilla's surface, leaving a 2-inch margin along edges. Center 1 lettuce leaf on top of each tortilla. Press leaf into cream cheese. Spread one-fourth of the tuna salad firmly over each lettuce leaf, leaving a 2-inch margin at top and bottom of each tortilla. Sprinkle one-fourth of cheese over each tortilla and top with sprig of fresh mint or other fresh herb.
Fold the bottom of the tortilla up to cover the top of the filling. Fold in the two sides a quarter-inch. Roll tortilla up, holding side folds in. Roll wraps tightly and as firmly as possible to ensure packets stays closed. Tightly seal each in plastic wrap and refrigerate until ready to serve or pack. Wraps made without wet ingredients can keep for 24 hours or more without getting soggy.
Nutritional Information Per Serving: Calories: 238; Protein: 20 g; Fat: 6 g; Sodium: 534 mg; Carbohydrates: 24 g; Exchanges: 2 Low-Fat Meat; 1 Bread/Starch; 1-1/2 Vegetable
COLORFUL COLESLAW
Yield: 4 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.
Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat
SPRING VEGETABLE PILAF
Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Find this recipe at: http://diabeticgourmet.com/recipes/html/741.shtml
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Protein: 3.6 g; Fat: 2.8 g; Sodium: 149 mg; Cholesterol: 0 mg; Saturated Fat: 0.4 g; Dietary Fiber: 2.8 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
Thursday, April 7, 2016
Diabetic Thursday
It's Thursday, which means it's Diabetic Thursday. If you're cooking for someone who is diabetic (whether it's you or a loved one), you realize that it can be a little challenging. But most of us want something that tastes good, as well as something that's good for us. Fortunately, the recipes from Diabetic Gourmet prove that diabetic food does not have to be boring or bland. If you're not on their emailing list - even if you're not diabetic or cooking for someone who is - you might want to check it out. In the meantime, here are six more recipes to try out. Enjoy!
BLACK BEAN AND TOMATO SALSA
Yield: 4 servings
Source: "The Eating Well Diabetes Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/87.shtml
Ingredients
1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro or parsley
1 tablespoon lime juice
1-1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced canned chipotle in adobo sauce
1/8 teaspoon salt, or to taste
Directions
Combine all ingredients in a medium bowl; stir to blend. If not serving immediately, cover and refrigerate for up to 2 days.
Nutritional Information Per Serving (1/2 cup each): Calories: 83, Fat: 2 g, Cholesterol: 0 mg, Carbohydrate: 11 g, Protein: 4 g, Fiber: 4 g, Sodium: 283 mg; Diabetic Exchanges: 1 Starch
MEXICAN TURKEY SALAD
This recipe, like most recipes on Thursday's blog, comes from Diabetic Gourmet. Their emailing list is great for anyone who is a diabetic or who has a loved one who diabetic. And the recipes are great tasting! This recipe makes about 10 servings.
Online Recipe: http://diabeticgourmet.com/recipes/htmll/708.shtml
Ingredients
3 cups cooked, cubed turkey breast
1 can (15 oz.) corn, drained (1 3/4 cups)
1 can (15.5 oz.) black beans, rinsed and drained
1 green bell pepper, seeded and diced
1 red bell pepper, seeded and diced
1/2 cup peeled jicama, diced small
1/2 cup extra virgin olive oil
2-3 Tbsp. fresh lime juice, or to taste
3/4 cup thick salsa
3 drops, or to taste, red pepper sauce (optional)
2-4 Tbsp. water
1/4 cup low-fat shredded Cheddar cheese for garnish (optional)
1/4 cup finely chopped fresh cilantro or flat-parsley leaves, for garnish (optional)
Directions
In a large bowl, place turkey, corn, beans, bell peppers and jicama. Gently toss until well mixed and set aside.
In a medium bowl, whisk together olive oil and lime juice. Mix in salsa. Add red pepper sauce if desired. Add enough water to thin consistency so dressing can be thinly drizzled over salad. Transfer to serving pitcher.
Drizzle dressing over turkey mixture, tossing to coat salad ingredients evenly.
Cover and chill 1 to 3 hours so flavors can meld. Bring to room temperature and check seasoning before serving. Add salt and pepper to taste, if desired. Drain off any excess dressing. Place in serving bowl. Sprinkle top of salad with cheese (if using) and cilantro. Serve with baked tortilla chips, if desired.
Nutritional Information Per Serving: Calories: 238; Protein: 16 g; Fat: 13 g; Sodium: 413 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 10 g
BROCCOLI CHOWDER
From Diabetic Gourmet. Yield: 6 servings, 1 cup each
Source: "The Eating Well Diabetes Cookbook"
Ingredients
1 tablespoon extra-virgin olive oil
1 large onion, chopped (1-1/2 cups)
1 large carrot, diced (1/2 cup)
2 stalks celery, diced (1/2 cup)
1 large potato, peeled and diced (1-1/2 cups)
2 cloves garlic, minced
1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
3-1/2 cups vegetable broth (two 14-ounce cans)
8 ounces broccoli crowns, cut into 1-inch pieces, stems and florets separated (3 cups)
1 cup grated reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream
1/8 teaspoon salt, or to taste
Directions
Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more.
Transfer 2 cups of the chowder to a bowl and mash; return to the pan. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through. Season with salt.
Nutritional Information Per Serving (1 cup each): Calories: 180, Fat: 8 g, Cholesterol: 15 mg, Carbohydrate: 23 g, Protein: 6 g, Fiber: 4 g, Sodium: 354 mg Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 High-Fat Meat
STRAWBERRY-PEACH COOLER
Yield: 2 servings
Serving size: 1 cup
View online: http://diabeticgourmet.com/recipes/html/737.shtml
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Ingredients
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
Directions
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches.
Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard.
Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container.
Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Sodium: 2 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Sugars: 23 g; Carbohydrates: 26 g; Exchanges: 2 Fruit
MUSHROOM MEATLOAF
Yield: 8 servings
View online: http://diabeticgourmet.com/recipes/html/739.shtml
Source: Secrets of Good-Carb Low-Carb Living
Ingredients
1-1/2 pounds 95-percent-lean ground beef or ground turkey
2 cups very finely chopped fresh mushrooms
3/4 cup very finely chopped onion
3/4 cup quick-cooking (1-minute) oats
8-ounce can tomato sauce with roasted garlic or Italian herbs
1/4 cup plus 2 tablespoons fat-free egg substitute
1/4 cup very finely chopped fresh parsley, or 1 tablespoon plus 1 teaspoon dried parsley
1/2 teaspoon coarsely ground black pepper
1/2 teaspoon salt
Directions
Place all of the ingredients except for 1/2 cup of the tomato sauce in a large bowl, and mix well.
Coat a 9-by-5-inch meatloaf pan with nonstick cooking spray and press the mixture into the pan to form a loaf.
Bake uncovered at 350 degrees for 35 minutes. Spread the remaining tomato sauce over the meatloaf and bake for 30 additional minutes, or until the meat is no longer pink inside and a meat thermometer reads at least 160 degrees.
Remove the loaf from the oven, and let sit for 10 minutes before slicing and serving.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 4.4 g; Sodium: 399 mg; Cholesterol: 45 mg; Saturated Fat: 1.6 g; Dietary Fiber: 1.7 g; Carbohydrates: 9 g; Exchanges: 1/2 Bread/Starch, 3 Low-Fat Meat, 1 Vegetable
COLORFUL COLESLAW
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/740.shtml
Source: Secrets of Good-Carb Low-Carb Living
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.
Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat
BLACK BEAN AND TOMATO SALSA
Yield: 4 servings
Source: "The Eating Well Diabetes Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/87.shtml
Ingredients
1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro or parsley
1 tablespoon lime juice
1-1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced canned chipotle in adobo sauce
1/8 teaspoon salt, or to taste
Directions
Combine all ingredients in a medium bowl; stir to blend. If not serving immediately, cover and refrigerate for up to 2 days.
Nutritional Information Per Serving (1/2 cup each): Calories: 83, Fat: 2 g, Cholesterol: 0 mg, Carbohydrate: 11 g, Protein: 4 g, Fiber: 4 g, Sodium: 283 mg; Diabetic Exchanges: 1 Starch
MEXICAN TURKEY SALAD
This recipe, like most recipes on Thursday's blog, comes from Diabetic Gourmet. Their emailing list is great for anyone who is a diabetic or who has a loved one who diabetic. And the recipes are great tasting! This recipe makes about 10 servings.
Online Recipe: http://diabeticgourmet.com/recipes/htmll/708.shtml
Ingredients
3 cups cooked, cubed turkey breast
1 can (15 oz.) corn, drained (1 3/4 cups)
1 can (15.5 oz.) black beans, rinsed and drained
1 green bell pepper, seeded and diced
1 red bell pepper, seeded and diced
1/2 cup peeled jicama, diced small
1/2 cup extra virgin olive oil
2-3 Tbsp. fresh lime juice, or to taste
3/4 cup thick salsa
3 drops, or to taste, red pepper sauce (optional)
2-4 Tbsp. water
1/4 cup low-fat shredded Cheddar cheese for garnish (optional)
1/4 cup finely chopped fresh cilantro or flat-parsley leaves, for garnish (optional)
Directions
In a large bowl, place turkey, corn, beans, bell peppers and jicama. Gently toss until well mixed and set aside.
In a medium bowl, whisk together olive oil and lime juice. Mix in salsa. Add red pepper sauce if desired. Add enough water to thin consistency so dressing can be thinly drizzled over salad. Transfer to serving pitcher.
Drizzle dressing over turkey mixture, tossing to coat salad ingredients evenly.
Cover and chill 1 to 3 hours so flavors can meld. Bring to room temperature and check seasoning before serving. Add salt and pepper to taste, if desired. Drain off any excess dressing. Place in serving bowl. Sprinkle top of salad with cheese (if using) and cilantro. Serve with baked tortilla chips, if desired.
Nutritional Information Per Serving: Calories: 238; Protein: 16 g; Fat: 13 g; Sodium: 413 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 10 g
BROCCOLI CHOWDER
From Diabetic Gourmet. Yield: 6 servings, 1 cup each
Source: "The Eating Well Diabetes Cookbook"
Ingredients
1 tablespoon extra-virgin olive oil
1 large onion, chopped (1-1/2 cups)
1 large carrot, diced (1/2 cup)
2 stalks celery, diced (1/2 cup)
1 large potato, peeled and diced (1-1/2 cups)
2 cloves garlic, minced
1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
3-1/2 cups vegetable broth (two 14-ounce cans)
8 ounces broccoli crowns, cut into 1-inch pieces, stems and florets separated (3 cups)
1 cup grated reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream
1/8 teaspoon salt, or to taste
Directions
Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more.
Transfer 2 cups of the chowder to a bowl and mash; return to the pan. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through. Season with salt.
Nutritional Information Per Serving (1 cup each): Calories: 180, Fat: 8 g, Cholesterol: 15 mg, Carbohydrate: 23 g, Protein: 6 g, Fiber: 4 g, Sodium: 354 mg Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 High-Fat Meat
STRAWBERRY-PEACH COOLER
Yield: 2 servings
Serving size: 1 cup
View online: http://diabeticgourmet.com/recipes/html/737.shtml
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Ingredients
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
Directions
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches.
Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard.
Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container.
Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Sodium: 2 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Sugars: 23 g; Carbohydrates: 26 g; Exchanges: 2 Fruit
MUSHROOM MEATLOAF
Yield: 8 servings
View online: http://diabeticgourmet.com/recipes/html/739.shtml
Source: Secrets of Good-Carb Low-Carb Living
Ingredients
1-1/2 pounds 95-percent-lean ground beef or ground turkey
2 cups very finely chopped fresh mushrooms
3/4 cup very finely chopped onion
3/4 cup quick-cooking (1-minute) oats
8-ounce can tomato sauce with roasted garlic or Italian herbs
1/4 cup plus 2 tablespoons fat-free egg substitute
1/4 cup very finely chopped fresh parsley, or 1 tablespoon plus 1 teaspoon dried parsley
1/2 teaspoon coarsely ground black pepper
1/2 teaspoon salt
Directions
Place all of the ingredients except for 1/2 cup of the tomato sauce in a large bowl, and mix well.
Coat a 9-by-5-inch meatloaf pan with nonstick cooking spray and press the mixture into the pan to form a loaf.
Bake uncovered at 350 degrees for 35 minutes. Spread the remaining tomato sauce over the meatloaf and bake for 30 additional minutes, or until the meat is no longer pink inside and a meat thermometer reads at least 160 degrees.
Remove the loaf from the oven, and let sit for 10 minutes before slicing and serving.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 4.4 g; Sodium: 399 mg; Cholesterol: 45 mg; Saturated Fat: 1.6 g; Dietary Fiber: 1.7 g; Carbohydrates: 9 g; Exchanges: 1/2 Bread/Starch, 3 Low-Fat Meat, 1 Vegetable
COLORFUL COLESLAW
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/740.shtml
Source: Secrets of Good-Carb Low-Carb Living
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.
Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat
Monday, February 15, 2016
Meatless Monday
Here are today's six Meatless Monday recipes. Enjoy!
FRIED EGGPLANT WITH CHICKPEAS AND MINT CHUTNEY
This comes from Melissa Clark in The New York Times. She writes, “In this gently spiced vegetable dish, baby eggplant slices are first fried until golden, then braised with chickpeas, tomatoes and garam masala until soft, velvety and richly flavored. A quickly made fresh mint chutney adds a complex, herbal, spicy note thanks to the jalapeño in the mix. Serve this over rice or with flatbread as a main course, or on the side of grilled meats or fish.” For vegetarians, of course, you could use this as a side for veggie burgers. Ready in 45 minutes; makes 2 to 3 servings as a main course, 4 to 6 as a side dish.
To view this online, click here.
Ingredients
For the Eggplant:
2 pounds baby or small Italian eggplant, sliced into 1/4-inch-thick rounds
Fine sea salt, as needed
3 to 4 tablespoons extra-virgin olive oil, more as needed
1 large white onion, halved and thinly sliced
2 garlic cloves, minced
1 1/2 teaspoons garam masala
1/2 teaspoon sweet paprika
1/4 teaspoon black pepper
1/8 teaspoon cayenne
1 pound ripe tomatoes, chopped (about 2 cups)
1 3/4 cups (one 15-ounce can) cooked chickpeas, drained and rinsed if canned
For the Mint Chutney:
1 cup mint leaves
1 cup cilantro leaves and tender stems
1 serrano or jalapeño pepper, seeded and roughly chopped
1 scallion, cut into 1-inch lengths
1 garlic clove, roughly chopped
2 teaspoons lemon juice, more to taste
1/4 teaspoon fine sea salt, more to taste
Plain yogurt, for serving (optional)
Preparation
Season eggplant slices all over with salt. Heat a large skillet over medium-high heat, then add 1 tablespoon olive oil and heat until it thins out in the pan. Add enough eggplant slices to fit in one layer without overlapping. Cook until the bottoms are browned, then flip and continue to cook until well browned and soft, 3 to 5 minutes per side. Add more oil if needed. Transfer cooked eggplant to a plate lined with paper towels, and repeat with more oil and eggplant until all the eggplant is cooked. Taste eggplant and add more salt if necessary.
Heat another tablespoon of oil in pan, then add the onions. Cook until softened and golden, about 4 minutes. Add garlic and cook until fragrant, 1 to 2 minutes longer. Add spices and cook for 1 minute, then add tomatoes, chickpeas and 2 tablespoons water.
Partly cover the pan and let the mixture simmer until tomatoes start to break down, 10 to 15 minutes. Add eggplant to the pan and cook for another 5 to 10 minutes, until sauce thickens.
While the eggplant cooks, combine all the ingredients for the chutney in a blender with 2 tablespoons water. Blend until puréed, about 1 minute. Taste and add more lemon juice or salt, or both, if needed.
Serve the eggplant topped with the chutney and yogurt if you like.
TABBOULEH (CRACKED WHEAT SALAD)
Yield: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/380.shtml
Ingredients
1/2 cup finely cut bulgur
1 cup finely chopped fresh parsley
1/2 cup chopped onion
1 fresh tomato, cored, seeded, and chopped
3 tablespoons fresh lemon juice
3 tablespoons canola or corn oil
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Soak the bulgur in 1 cup water for 1/2 hour. Drain well. Place the bulgur in a large bowl and add the vegetables; mix well.
Combine the lemon juice, oil, salt, and pepper. Add to the salad; toss lightly to coat the ingredients. Refrigerate for at least 8 hours before serving.
Nutritional Information Per Serving: Calories: 122; Protein: 2 g; Fat: 7 g; Sodium: 206 mg; Cholesterol: 0 mg; Carbohydrates: 13 g; Exchanges: 1 Starch, 1 Fat
GLAZED MAPLE-MUSTARD TEMPEH STRIPS WITH COLLARDS
If you're like me, you may have heard of tempeh and wondered how to cook it. Here's one recipe to get you started. It's from the September 2015 issue of Vegetarian Times, page 44. It starts off, “Sweet and sticky with just a little kick, these sliced tempeh strips are briefly marinated, baked, then re-glazed to trap in maximum flavor and tender texture.” Serves 6 in 30 minutes or less.
To view this online, click here.
2 8-oz. pkg. tempeh, sliced into 1/2-inch strips
1/3cup maple syrup
1/4 cup orange juice
1/4 cup safflower oil, divided
2 Tbs. ketchup
2 Tbs. Dijon mustard
1 Tbs. sriracha sauce
1 Tbs. low-sodium tamari
1 tsp. freshly ground black pepper
1/4 tsp. ground cinnamon
2 cloves garlic, minced (2 tsp.)
2 12-oz. bunches collard greens, stems and ribs removed, leaves thinly sliced
2 cups frozen fire roasted corn, thawed
Place tempeh strips in medium heat-proof bowl. Set aside.
Whisk together maple syrup, orange juice, 2 Tbs. oil, ketchup, mustard, sriracha, tamari, pepper, and cinnamon in medium saucepan. Bring to a simmer over medium heat, and cook 5 to 7 minutes, or until slightly thickened. Pour hot mixture over tempeh strips, cover, and let marinate 30 minutes, or overnight.
Preheat oven to 350°F. Line baking sheet with foil, and coat with cooking spray. Arrange marinated tempeh strips on prepared baking sheet; reserve marinade. Cover baking sheet tightly with foil, and bake 15 minutes. Remove foil, and flip tempeh pieces. Bake, uncovered, 5 minutes more, or until tempeh is slightly browned. Remove from oven, and brush tempeh with remaining glaze.
Meanwhile, heat remaining 2 Tbs. oil in large saucepan over medium-high heat. Add garlic, and cook 30 seconds. Add collard greens in two batches, wilting first batch before adding second. Stir in corn, and season with salt and pepper, if desired. Cook 5 to 7 minutes or until greens are tender, stirring occasionally. Serve topped with tempeh slices.
nutritional information Per Per serving (1 cup greens and 4 slices tempeh): Calories: 370; Protein: 18 g; Total Fat: 19 g; Saturated Fat: 2 g; Carbohydrates: 37 g; Cholesterol: 0 mg; Sodium: 358 mg; Fiber: 5 g; Sugar: 17 g; Vegan
CINNAMON SWIRL BLUEBERRY COFFEE CAKE
Blueberries! Coffee cake! What's not to like? This also comes from the September 2015 issue of Vegetarian Times, page 63. It begins, “Professional pet sitter and 'obsessive baker' Jenny Dunklee became vegetarian almost 20 years ago, and went vegan last year. 'This recipe came about after my dad and I picked an insane amount of blueberries last fall,” she explains. “I was making all kinds of blueberry desserts and was looking for something special for a weekend breakfast.'” Serves 8.
To view this online, click here.
1 1/4 cups Florida Crystals Organic Cane Sugar, divided
1/4 cup Florida Crystals Organic Brown Sugar
1 1/2 tsp. Eden Foods Organic Ground Cinnamon
2 1/4 cups all-purpose flour, divided
1 Tbs. baking powder
1/4 tsp. salt
1/2 cup Silk Organic Unsweetened Soymilk
1 tsp. vanilla extract
1 1/2 sticks (3/4 cup) vegan butter, such as Earth Balance Vegan Buttery Sticks
3/4 cup plain soy yogurt
2 cups fresh or frozen blueberries
Preheat oven to 350°F. Coat 9-inch round cake pan with cooking spray.
Combine 1/4 cup cane sugar, brown sugar, and cinnamon in small bowl; set aside.
Whisk together 2 cups flour, baking powder, and salt in medium bowl. Set aside.
Stir together soymilk and vanilla extract, and set aside.
Cream 1 baking stick and remaining 1 cup cane sugar with electric mixer until smooth. Beat in yogurt until just combined.
Mix in flour mixture in three additions, alternating with soymilk mixture.
Spread half of batter in prepared pan. Sprinkle 3 Tbs. cinnamon sugar on top, and swirl into batter with skewer or chopstick. Sprinkle 1 cup blueberries on top.
Spread remaining batter over blueberries. Sprinkle 3 Tbs. cinnamon sugar mixture over batter, and repeat swirling; top with remaining 1 cup blueberries.
Melt remaining 1/2 baking stick in small saucepan. Stir melted baking stick and remaining 1/4 cup flour into remaining cinnamon sugar. Sprinkle over coffee cake.
Bake 55 to 65 minutes, or until toothpick inserted in center comes out clean. Cool at least 20 minutes before serving.
nutritional information Per Per slice: Calories: 467; Protein: 5 g; Total Fat: 18 g; Saturated Fat: 5 g; Carbohydrates: 73 g; Cholesterol: 0 mg; Sodium: 468 mg; Fiber: 2 g; Sugar: 42 g; Vegan
COLORFUL COLESLAW
Yield: 4 servings
Source: Secrets of Good-Carb Low-Carb Living
View recipe: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.
Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat
VEGAN CARROT CAKE
This was sent in by Christina Kaoh to the SHARE: Reader Recipes segment. According to the segment, Christina developed this for a friend’s birthday. Serves 15.
Cake
1 medium ripe banana, frozen, then thawed
2/3 cup sugar
1/3 cup vegetable oil
1 1/2 cups grated carrots
1 1/4 cups flour
1 Tbs. baking powder
1/2 tsp. salt
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/2 cup raisins
1/2 cup chopped walnuts
Icing
1 1/2 cups confectioner’s sugar
1 Tbs. vegan margarine
1/2 tsp. vanilla extract
To make Cake: Preheat oven to 350 degrees F. Coat 9-inch cake pan with cooking spray. Mash thawed banana in large bowl. Whisk in sugar, oil, and carrots. Whisk together flour, baking powder, salt, cinnamon, and nutmeg in separated bowl. Stir flour mixture into banana mixture, until no lumps remain. Fold in raisins and walnuts.
Pour cake batter into prepared baking pan. Bake 25 to 30 minutes, or until toothpick inserted in center comes out clean. Cool 10 minutes in pan. Transfer to wire rack, and cool completely.
To make icing: Whisk together confectioners’ sugar, margarine, vanilla, and 2 Tbs. water in bowl, adding more water, if necessary, to achieve drizzling consistency. Drizzle Icing over Cake when cooled.
Per slice: Cal: 222; Protein: 2 g; Total Fat: 8 g (1 g sat. fat); Carb: 37 g; Chol: 0 mg; sodium: 205 mg; Fiber: 1 g; sugars: 26 g
FRIED EGGPLANT WITH CHICKPEAS AND MINT CHUTNEY
This comes from Melissa Clark in The New York Times. She writes, “In this gently spiced vegetable dish, baby eggplant slices are first fried until golden, then braised with chickpeas, tomatoes and garam masala until soft, velvety and richly flavored. A quickly made fresh mint chutney adds a complex, herbal, spicy note thanks to the jalapeño in the mix. Serve this over rice or with flatbread as a main course, or on the side of grilled meats or fish.” For vegetarians, of course, you could use this as a side for veggie burgers. Ready in 45 minutes; makes 2 to 3 servings as a main course, 4 to 6 as a side dish.
To view this online, click here.
Ingredients
For the Eggplant:
2 pounds baby or small Italian eggplant, sliced into 1/4-inch-thick rounds
Fine sea salt, as needed
3 to 4 tablespoons extra-virgin olive oil, more as needed
1 large white onion, halved and thinly sliced
2 garlic cloves, minced
1 1/2 teaspoons garam masala
1/2 teaspoon sweet paprika
1/4 teaspoon black pepper
1/8 teaspoon cayenne
1 pound ripe tomatoes, chopped (about 2 cups)
1 3/4 cups (one 15-ounce can) cooked chickpeas, drained and rinsed if canned
For the Mint Chutney:
1 cup mint leaves
1 cup cilantro leaves and tender stems
1 serrano or jalapeño pepper, seeded and roughly chopped
1 scallion, cut into 1-inch lengths
1 garlic clove, roughly chopped
2 teaspoons lemon juice, more to taste
1/4 teaspoon fine sea salt, more to taste
Plain yogurt, for serving (optional)
Preparation
Season eggplant slices all over with salt. Heat a large skillet over medium-high heat, then add 1 tablespoon olive oil and heat until it thins out in the pan. Add enough eggplant slices to fit in one layer without overlapping. Cook until the bottoms are browned, then flip and continue to cook until well browned and soft, 3 to 5 minutes per side. Add more oil if needed. Transfer cooked eggplant to a plate lined with paper towels, and repeat with more oil and eggplant until all the eggplant is cooked. Taste eggplant and add more salt if necessary.
Heat another tablespoon of oil in pan, then add the onions. Cook until softened and golden, about 4 minutes. Add garlic and cook until fragrant, 1 to 2 minutes longer. Add spices and cook for 1 minute, then add tomatoes, chickpeas and 2 tablespoons water.
Partly cover the pan and let the mixture simmer until tomatoes start to break down, 10 to 15 minutes. Add eggplant to the pan and cook for another 5 to 10 minutes, until sauce thickens.
While the eggplant cooks, combine all the ingredients for the chutney in a blender with 2 tablespoons water. Blend until puréed, about 1 minute. Taste and add more lemon juice or salt, or both, if needed.
Serve the eggplant topped with the chutney and yogurt if you like.
TABBOULEH (CRACKED WHEAT SALAD)
Yield: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/380.shtml
Ingredients
1/2 cup finely cut bulgur
1 cup finely chopped fresh parsley
1/2 cup chopped onion
1 fresh tomato, cored, seeded, and chopped
3 tablespoons fresh lemon juice
3 tablespoons canola or corn oil
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Soak the bulgur in 1 cup water for 1/2 hour. Drain well. Place the bulgur in a large bowl and add the vegetables; mix well.
Combine the lemon juice, oil, salt, and pepper. Add to the salad; toss lightly to coat the ingredients. Refrigerate for at least 8 hours before serving.
Nutritional Information Per Serving: Calories: 122; Protein: 2 g; Fat: 7 g; Sodium: 206 mg; Cholesterol: 0 mg; Carbohydrates: 13 g; Exchanges: 1 Starch, 1 Fat
GLAZED MAPLE-MUSTARD TEMPEH STRIPS WITH COLLARDS
If you're like me, you may have heard of tempeh and wondered how to cook it. Here's one recipe to get you started. It's from the September 2015 issue of Vegetarian Times, page 44. It starts off, “Sweet and sticky with just a little kick, these sliced tempeh strips are briefly marinated, baked, then re-glazed to trap in maximum flavor and tender texture.” Serves 6 in 30 minutes or less.
To view this online, click here.
2 8-oz. pkg. tempeh, sliced into 1/2-inch strips
1/3cup maple syrup
1/4 cup orange juice
1/4 cup safflower oil, divided
2 Tbs. ketchup
2 Tbs. Dijon mustard
1 Tbs. sriracha sauce
1 Tbs. low-sodium tamari
1 tsp. freshly ground black pepper
1/4 tsp. ground cinnamon
2 cloves garlic, minced (2 tsp.)
2 12-oz. bunches collard greens, stems and ribs removed, leaves thinly sliced
2 cups frozen fire roasted corn, thawed
Place tempeh strips in medium heat-proof bowl. Set aside.
Whisk together maple syrup, orange juice, 2 Tbs. oil, ketchup, mustard, sriracha, tamari, pepper, and cinnamon in medium saucepan. Bring to a simmer over medium heat, and cook 5 to 7 minutes, or until slightly thickened. Pour hot mixture over tempeh strips, cover, and let marinate 30 minutes, or overnight.
Preheat oven to 350°F. Line baking sheet with foil, and coat with cooking spray. Arrange marinated tempeh strips on prepared baking sheet; reserve marinade. Cover baking sheet tightly with foil, and bake 15 minutes. Remove foil, and flip tempeh pieces. Bake, uncovered, 5 minutes more, or until tempeh is slightly browned. Remove from oven, and brush tempeh with remaining glaze.
Meanwhile, heat remaining 2 Tbs. oil in large saucepan over medium-high heat. Add garlic, and cook 30 seconds. Add collard greens in two batches, wilting first batch before adding second. Stir in corn, and season with salt and pepper, if desired. Cook 5 to 7 minutes or until greens are tender, stirring occasionally. Serve topped with tempeh slices.
nutritional information Per Per serving (1 cup greens and 4 slices tempeh): Calories: 370; Protein: 18 g; Total Fat: 19 g; Saturated Fat: 2 g; Carbohydrates: 37 g; Cholesterol: 0 mg; Sodium: 358 mg; Fiber: 5 g; Sugar: 17 g; Vegan
CINNAMON SWIRL BLUEBERRY COFFEE CAKE
Blueberries! Coffee cake! What's not to like? This also comes from the September 2015 issue of Vegetarian Times, page 63. It begins, “Professional pet sitter and 'obsessive baker' Jenny Dunklee became vegetarian almost 20 years ago, and went vegan last year. 'This recipe came about after my dad and I picked an insane amount of blueberries last fall,” she explains. “I was making all kinds of blueberry desserts and was looking for something special for a weekend breakfast.'” Serves 8.
To view this online, click here.
1 1/4 cups Florida Crystals Organic Cane Sugar, divided
1/4 cup Florida Crystals Organic Brown Sugar
1 1/2 tsp. Eden Foods Organic Ground Cinnamon
2 1/4 cups all-purpose flour, divided
1 Tbs. baking powder
1/4 tsp. salt
1/2 cup Silk Organic Unsweetened Soymilk
1 tsp. vanilla extract
1 1/2 sticks (3/4 cup) vegan butter, such as Earth Balance Vegan Buttery Sticks
3/4 cup plain soy yogurt
2 cups fresh or frozen blueberries
Preheat oven to 350°F. Coat 9-inch round cake pan with cooking spray.
Combine 1/4 cup cane sugar, brown sugar, and cinnamon in small bowl; set aside.
Whisk together 2 cups flour, baking powder, and salt in medium bowl. Set aside.
Stir together soymilk and vanilla extract, and set aside.
Cream 1 baking stick and remaining 1 cup cane sugar with electric mixer until smooth. Beat in yogurt until just combined.
Mix in flour mixture in three additions, alternating with soymilk mixture.
Spread half of batter in prepared pan. Sprinkle 3 Tbs. cinnamon sugar on top, and swirl into batter with skewer or chopstick. Sprinkle 1 cup blueberries on top.
Spread remaining batter over blueberries. Sprinkle 3 Tbs. cinnamon sugar mixture over batter, and repeat swirling; top with remaining 1 cup blueberries.
Melt remaining 1/2 baking stick in small saucepan. Stir melted baking stick and remaining 1/4 cup flour into remaining cinnamon sugar. Sprinkle over coffee cake.
Bake 55 to 65 minutes, or until toothpick inserted in center comes out clean. Cool at least 20 minutes before serving.
nutritional information Per Per slice: Calories: 467; Protein: 5 g; Total Fat: 18 g; Saturated Fat: 5 g; Carbohydrates: 73 g; Cholesterol: 0 mg; Sodium: 468 mg; Fiber: 2 g; Sugar: 42 g; Vegan
COLORFUL COLESLAW
Yield: 4 servings
Source: Secrets of Good-Carb Low-Carb Living
View recipe: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.
Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat
VEGAN CARROT CAKE
This was sent in by Christina Kaoh to the SHARE: Reader Recipes segment. According to the segment, Christina developed this for a friend’s birthday. Serves 15.
Cake
1 medium ripe banana, frozen, then thawed
2/3 cup sugar
1/3 cup vegetable oil
1 1/2 cups grated carrots
1 1/4 cups flour
1 Tbs. baking powder
1/2 tsp. salt
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/2 cup raisins
1/2 cup chopped walnuts
Icing
1 1/2 cups confectioner’s sugar
1 Tbs. vegan margarine
1/2 tsp. vanilla extract
To make Cake: Preheat oven to 350 degrees F. Coat 9-inch cake pan with cooking spray. Mash thawed banana in large bowl. Whisk in sugar, oil, and carrots. Whisk together flour, baking powder, salt, cinnamon, and nutmeg in separated bowl. Stir flour mixture into banana mixture, until no lumps remain. Fold in raisins and walnuts.
Pour cake batter into prepared baking pan. Bake 25 to 30 minutes, or until toothpick inserted in center comes out clean. Cool 10 minutes in pan. Transfer to wire rack, and cool completely.
To make icing: Whisk together confectioners’ sugar, margarine, vanilla, and 2 Tbs. water in bowl, adding more water, if necessary, to achieve drizzling consistency. Drizzle Icing over Cake when cooled.
Per slice: Cal: 222; Protein: 2 g; Total Fat: 8 g (1 g sat. fat); Carb: 37 g; Chol: 0 mg; sodium: 205 mg; Fiber: 1 g; sugars: 26 g
Thursday, February 11, 2016
Diabetic Thursday
Here are today's six recipes. Enjoy!
BABY CORN IN JALAPENO VINAIGRETTE
Yield: 8 servings. Serving size: about 4 pieces.
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View Online: http://diabeticgourmet.com/recipes/html/850.shtml
Ingredients
One 15-ounce can or two 7-ounce jars whole baby corn cobs, rinsed and drained
1/4 cup chopped cilantro
1/4 cup red or white wine vinegar
2 tablespoons olive oil
1 small jalapeno pepper, seeded and minced
Directions
Combine all the ingredients in a glass dish; refrigerate, covered, and marinate at least 2 hours or overnight. (The mixture may be refrigerated up to 3 days.) Drain the corn before serving chilled or at room temperature.
Nutritional Information Per Serving: Calories: 27; Protein: 1 g; Sodium: 5 mg; Cholesterol: 0 mg; Fat: 2 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 1 Vegetable
WHITE BEAN SOUP WITH SPINACH, LEEKS AND COUSCOUS
Yield: 8 servings
http://diabeticgourmet.com/articles/695.shtml
Ingredients
2 tsp. olive oil
4 leeks, bulb only, chopped (rinsed very well)
2 cloves garlic, chopped
2 cups chopped carrots
1/2 tsp. dried mint leaves
2-3 tsp. ground cumin
4 (16 oz.) cans fat-free, reduced-sodium chicken broth
2 (16 oz.) cans cannellini beans, drained and rinsed
2 bay leaves
1/4 cup whole-wheat couscous
2 cups packed fresh spinach leaves
1 Tbsp. fresh lemon juice
Salt and pepper to taste
1/4 cup chopped parsley
Directions
In large soup pot heat oil over medium heat. Add leeks, garlic and carrots and saute until tender, about 5 minutes. Add dried mint and cumin. Stir until fragrant about 2 more minutes.
Stir in chicken broth, beans and bay leaves. Bring to boil; reduce heat to low.
Stir in couscous. Cover and simmer for 5 minutes. Stir in spinach; add lemon juice and season with salt and pepper. Remove bay leaf. Garnish with parsley and serve immediately.
Nutritional Information Per Serving: 170 calories; 2.5 g total fat; 0 g saturated fat; 30 g carbohydrate; 8 g protein; 7 g dietary fiber; 520 mg sodium
CHICKEN OLE
Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
View recipe: http://diabeticgourmet.com/recipes/html/745.shtml
Ingredients
1 pound boneless skinless chicken breast, cut into bite-size pieces
1 teaspoon ground cumin
1/4 teaspoon ground black pepper
1 tablespoon extra virgin olive oil
1 medium yellow onion, sliced and separated into rings
14-1/2 ounce can Mexican-style stewed tomatoes
1 cup frozen (thawed) whole kernel corn
1/4 cup chopped fresh cilantro or sliced scallions
Directions
Sprinkle the chicken with the cumin and pepper and toss to mix well. Set aside.
Coat a large nonstick skillet with the olive oil and preheat over medium-high heat. Add the chicken and cook for several minutes, until nicely browned.
Add the onions, reduce the heat to medium, cover, and cook for a couple of minutes, until the onion softens.
Add the undrained tomatoes to the skillet and let the mixture come to a boil. Reduce the heat to low, cover, and cook for 10 minutes. Add the corn and cook covered for 5 minutes more.
Serve hot, topping each serving with a sprinkling of the cilantro or scallions. Serve over brown rice or whole-wheat couscous if desired.
Nutritional Information Per Serving: Calories: 231; Protein: 29 g; Fat: 5.2 g ; Sodium: 403 mg; Cholesterol: 65 mg; Saturated Fat: 0.9 g; Dietary Fiber: 3.2 g; Carbohydrates: 18 g; Exchanges: 3 Very Lean Meat, 1/2 Starch, 1-1/2 Vegetable, 1/2 Fat
TERIYAKI TURKEY BURGERS
Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View recipe: http://diabeticgourmet.com/recipes/html/750.shtml
Ingredients
Burger Mixture:
1-1/4 cups sliced fresh mushrooms
1/2 cup sliced scallions
1/2 cup chopped red bell pepper
1-1/4 pounds 95% lean ground turkey
3 tablespoons light (reduced-sodium teriyaki sauce)
1/4 teaspoon ground black pepper
Rest of recipe:
6 canned pineapple rings (optional)
1/4 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon Chinese or honey mustard
- 6 light wheat or multigrain burger buns
6 slices red onion
6 lettuce leaves
Directions
Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.
Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.
Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.)
Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.
If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.
To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.
Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.
Nutritional Information Per Serving: Calories: 243; Protein: 24 g; Fat: 5 g; Sodium: 594 mg; Cholesterol: 50 mg; Dietary Fiber: 6.6 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
CARROT-RAISIN SALAD
Yield: 4 servings
Serving Size: 1/2 cup
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
View recipe: http://diabeticgourmet.com/recipes/html/734.shtml
Ingredients
2 tablespoons reduced-fat mayonnaise
1/4 cup low-fat buttermilk
1/2 tablespoon cider vinegar
1 teaspoon mild or strong honey (optional)
1 cup cooked brown rice
3 medium carrots, grated or shredded (1 cup)
1/3 cup dark raisins
Directions
Place the mayonnaise in a medium bowl. Slowly add the buttermilk, whisking until well combined. Whisk in the vinegar and honey (if desired).
Add the rice, carrots, and raisins, and stir to mix well.
Serve at once, or cover and refrigerate for several hours before serving. Leftover salad will keep in the refrigerator for 3 to 4 days.
Nutritional Information Per Serving: Calories: 143; Protein: 3 g; Fat: 3 g; Sodium: 76 mg; Cholesterol: 4 mg; Dietary Fiber: 2 g; Sugars: 13 g; Carbohydrates: 28 g; Exchanges: 1 Starch, 1 Fruit
COLORFUL COLESLAW
Yield: 4 servings
Source: Secrets of Good-Carb Low-Carb Living
View recipe: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.
Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat
BABY CORN IN JALAPENO VINAIGRETTE
Yield: 8 servings. Serving size: about 4 pieces.
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View Online: http://diabeticgourmet.com/recipes/html/850.shtml
Ingredients
One 15-ounce can or two 7-ounce jars whole baby corn cobs, rinsed and drained
1/4 cup chopped cilantro
1/4 cup red or white wine vinegar
2 tablespoons olive oil
1 small jalapeno pepper, seeded and minced
Directions
Combine all the ingredients in a glass dish; refrigerate, covered, and marinate at least 2 hours or overnight. (The mixture may be refrigerated up to 3 days.) Drain the corn before serving chilled or at room temperature.
Nutritional Information Per Serving: Calories: 27; Protein: 1 g; Sodium: 5 mg; Cholesterol: 0 mg; Fat: 2 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 1 Vegetable
WHITE BEAN SOUP WITH SPINACH, LEEKS AND COUSCOUS
Yield: 8 servings
http://diabeticgourmet.com/articles/695.shtml
Ingredients
2 tsp. olive oil
4 leeks, bulb only, chopped (rinsed very well)
2 cloves garlic, chopped
2 cups chopped carrots
1/2 tsp. dried mint leaves
2-3 tsp. ground cumin
4 (16 oz.) cans fat-free, reduced-sodium chicken broth
2 (16 oz.) cans cannellini beans, drained and rinsed
2 bay leaves
1/4 cup whole-wheat couscous
2 cups packed fresh spinach leaves
1 Tbsp. fresh lemon juice
Salt and pepper to taste
1/4 cup chopped parsley
Directions
In large soup pot heat oil over medium heat. Add leeks, garlic and carrots and saute until tender, about 5 minutes. Add dried mint and cumin. Stir until fragrant about 2 more minutes.
Stir in chicken broth, beans and bay leaves. Bring to boil; reduce heat to low.
Stir in couscous. Cover and simmer for 5 minutes. Stir in spinach; add lemon juice and season with salt and pepper. Remove bay leaf. Garnish with parsley and serve immediately.
Nutritional Information Per Serving: 170 calories; 2.5 g total fat; 0 g saturated fat; 30 g carbohydrate; 8 g protein; 7 g dietary fiber; 520 mg sodium
CHICKEN OLE
Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
View recipe: http://diabeticgourmet.com/recipes/html/745.shtml
Ingredients
1 pound boneless skinless chicken breast, cut into bite-size pieces
1 teaspoon ground cumin
1/4 teaspoon ground black pepper
1 tablespoon extra virgin olive oil
1 medium yellow onion, sliced and separated into rings
14-1/2 ounce can Mexican-style stewed tomatoes
1 cup frozen (thawed) whole kernel corn
1/4 cup chopped fresh cilantro or sliced scallions
Directions
Sprinkle the chicken with the cumin and pepper and toss to mix well. Set aside.
Coat a large nonstick skillet with the olive oil and preheat over medium-high heat. Add the chicken and cook for several minutes, until nicely browned.
Add the onions, reduce the heat to medium, cover, and cook for a couple of minutes, until the onion softens.
Add the undrained tomatoes to the skillet and let the mixture come to a boil. Reduce the heat to low, cover, and cook for 10 minutes. Add the corn and cook covered for 5 minutes more.
Serve hot, topping each serving with a sprinkling of the cilantro or scallions. Serve over brown rice or whole-wheat couscous if desired.
Nutritional Information Per Serving: Calories: 231; Protein: 29 g; Fat: 5.2 g ; Sodium: 403 mg; Cholesterol: 65 mg; Saturated Fat: 0.9 g; Dietary Fiber: 3.2 g; Carbohydrates: 18 g; Exchanges: 3 Very Lean Meat, 1/2 Starch, 1-1/2 Vegetable, 1/2 Fat
TERIYAKI TURKEY BURGERS
Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View recipe: http://diabeticgourmet.com/recipes/html/750.shtml
Ingredients
Burger Mixture:
1-1/4 cups sliced fresh mushrooms
1/2 cup sliced scallions
1/2 cup chopped red bell pepper
1-1/4 pounds 95% lean ground turkey
3 tablespoons light (reduced-sodium teriyaki sauce)
1/4 teaspoon ground black pepper
Rest of recipe:
6 canned pineapple rings (optional)
1/4 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon Chinese or honey mustard
- 6 light wheat or multigrain burger buns
6 slices red onion
6 lettuce leaves
Directions
Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.
Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.
Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.)
Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.
If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.
To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.
Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.
Nutritional Information Per Serving: Calories: 243; Protein: 24 g; Fat: 5 g; Sodium: 594 mg; Cholesterol: 50 mg; Dietary Fiber: 6.6 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
CARROT-RAISIN SALAD
Yield: 4 servings
Serving Size: 1/2 cup
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
View recipe: http://diabeticgourmet.com/recipes/html/734.shtml
Ingredients
2 tablespoons reduced-fat mayonnaise
1/4 cup low-fat buttermilk
1/2 tablespoon cider vinegar
1 teaspoon mild or strong honey (optional)
1 cup cooked brown rice
3 medium carrots, grated or shredded (1 cup)
1/3 cup dark raisins
Directions
Place the mayonnaise in a medium bowl. Slowly add the buttermilk, whisking until well combined. Whisk in the vinegar and honey (if desired).
Add the rice, carrots, and raisins, and stir to mix well.
Serve at once, or cover and refrigerate for several hours before serving. Leftover salad will keep in the refrigerator for 3 to 4 days.
Nutritional Information Per Serving: Calories: 143; Protein: 3 g; Fat: 3 g; Sodium: 76 mg; Cholesterol: 4 mg; Dietary Fiber: 2 g; Sugars: 13 g; Carbohydrates: 28 g; Exchanges: 1 Starch, 1 Fruit
COLORFUL COLESLAW
Yield: 4 servings
Source: Secrets of Good-Carb Low-Carb Living
View recipe: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.
Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat
Monday, February 8, 2016
Meatless Monday
If it's Monday (and it is), then it must be Meatless Monday. Here are your six vegetarian recipes to get your week started just right. Enjoy!
FRIED EGGPLANT WITH CHICKPEAS AND MINT CHUTNEY
This comes fromMelissa Clark in The New York Times. She writes, “In this gently spiced vegetable dish, baby eggplant slices are first fried until golden, then braised with chickpeas, tomatoes and garam masala until soft, velvety and richly flavored. A quickly made fresh mint chutney adds a complex, herbal, spicy note thanks to the jalapeño in the mix. Serve this over rice or with flatbread as a main course, or on the side of grilled meats or fish.” For vegetarians, of course, you could use this as a side for veggie burgers. Ready in 45 minutes; makes 2 to 3 servings as a main course, 4 to 6 as a side dish.
To view this online, click here.
Ingredients
For the Eggplant:
2 pounds baby or small Italian eggplant, sliced into 1/4-inch-thick rounds
Fine sea salt, as needed
3 to 4 tablespoons extra-virgin olive oil, more as needed
1 large white onion, halved and thinly sliced
2 garlic cloves, minced
1 1/2 teaspoons garam masala
1/2 teaspoon sweet paprika
1/4 teaspoon black pepper
1/8 teaspoon cayenne
1 pound ripe tomatoes, chopped (about 2 cups)
1 3/4 cups (one 15-ounce can) cooked chickpeas, drained and rinsed if canned
For the Mint Chutney:
1 cup mint leaves
1 cup cilantro leaves and tender stems
1 serrano or jalapeño pepper, seeded and roughly chopped
1 scallion, cut into 1-inch lengths
1 garlic clove, roughly chopped
2 teaspoons lemon juice, more to taste
1/4 teaspoon fine sea salt, more to taste
Plain yogurt, for serving (optional)
Preparation
Season eggplant slices all over with salt. Heat a large skillet over medium-high heat, then add 1 tablespoon olive oil and heat until it thins out in the pan. Add enough eggplant slices to fit in one layer without overlapping. Cook until the bottoms are browned, then flip and continue to cook until well browned and soft, 3 to 5 minutes per side. Add more oil if needed. Transfer cooked eggplant to a plate lined with paper towels, and repeat with more oil and eggplant until all the eggplant is cooked. Taste eggplant and add more salt if necessary.
Heat another tablespoon of oil in pan, then add the onions. Cook until softened and golden, about 4 minutes. Add garlic and cook until fragrant, 1 to 2 minutes longer. Add spices and cook for 1 minute, then add tomatoes, chickpeas and 2 tablespoons water.
Partly cover the pan and let the mixture simmer until tomatoes start to break down, 10 to 15 minutes. Add eggplant to the pan and cook for another 5 to 10 minutes, until sauce thickens.
While the eggplant cooks, combine all the ingredients for the chutney in a blender with 2 tablespoons water. Blend until puréed, about 1 minute. Taste and add more lemon juice or salt, or both, if needed.
Serve the eggplant topped with the chutney and yogurt if you like.
TABBOULEH (CRACKED WHEAT SALAD)
Yield: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/380.shtml
Ingredients
1/2 cup finely cut bulgur
1 cup finely chopped fresh parsley
1/2 cup chopped onion
1 fresh tomato, cored, seeded, and chopped
3 tablespoons fresh lemon juice
3 tablespoons canola or corn oil
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Soak the bulgur in 1 cup water for 1/2 hour. Drain well. Place the bulgur in a large bowl and add the vegetables; mix well.
Combine the lemon juice, oil, salt, and pepper. Add to the salad; toss lightly to coat the ingredients. Refrigerate for at least 8 hours before serving.
Nutritional Information Per Serving: Calories: 122; Protein: 2 g; Fat: 7 g; Sodium: 206 mg; Cholesterol: 0 mg; Carbohydrates: 13 g; Exchanges: 1 Starch, 1 Fat
GLAZED MAPLE-MUSTARD TEMPEH STRIPS WITH COLLARDS
If you're like me, you may have heard of tempeh and wondered how to cook it. Here's one recipe to get you started. It's from the September 2015 issue of Vegetarian Times, page 44. It starts off, “Sweet and sticky with just a little kick, these sliced tempeh strips are briefly marinated, baked, then re-glazed to trap in maximum flavor and tender texture.” Serves 6 in 30 minutes or less.
To view this online, click here.
2 8-oz. pkg. tempeh, sliced into 1/2-inch strips
1/3cup maple syrup
1/4 cup orange juice
1/4 cup safflower oil, divided
2 Tbs. ketchup
2 Tbs. Dijon mustard
1 Tbs. sriracha sauce
1 Tbs. low-sodium tamari
1 tsp. freshly ground black pepper
1/4 tsp. ground cinnamon
2 cloves garlic, minced (2 tsp.)
2 12-oz. bunches collard greens, stems and ribs removed, leaves thinly sliced
2 cups frozen fire roasted corn, thawed
Place tempeh strips in medium heat-proof bowl. Set aside.
Whisk together maple syrup, orange juice, 2 Tbs. oil, ketchup, mustard, sriracha, tamari, pepper, and cinnamon in medium saucepan. Bring to a simmer over medium heat, and cook 5 to 7 minutes, or until slightly thickened. Pour hot mixture over tempeh strips, cover, and let marinate 30 minutes, or overnight.
Preheat oven to 350°F. Line baking sheet with foil, and coat with cooking spray. Arrange marinated tempeh strips on prepared baking sheet; reserve marinade. Cover baking sheet tightly with foil, and bake 15 minutes. Remove foil, and flip tempeh pieces. Bake, uncovered, 5 minutes more, or until tempeh is slightly browned. Remove from oven, and brush tempeh with remaining glaze.
Meanwhile, heat remaining 2 Tbs. oil in large saucepan over medium-high heat. Add garlic, and cook 30 seconds. Add collard greens in two batches, wilting first batch before adding second. Stir in corn, and season with salt and pepper, if desired. Cook 5 to 7 minutes or until greens are tender, stirring occasionally. Serve topped with tempeh slices.
nutritional information Per Per serving (1 cup greens and 4 slices tempeh): Calories: 370; Protein: 18 g; Total Fat: 19 g; Saturated Fat: 2 g; Carbohydrates: 37 g; Cholesterol: 0 mg; Sodium: 358 mg; Fiber: 5 g; Sugar: 17 g; Vegan
CINNAMON SWIRL BLUEBERRY COFFEE CAKE
Blueberries! Coffee cake! What's not to like? This also comes from the September 2015 issue of Vegetarian Times, page 63. It begins, “Professional pet sitter and 'obsessive baker' Jenny Dunklee became vegetarian almost 20 years ago, and went vegan last year. 'This recipe came about after my dad and I picked an insane amount of blueberries last fall,” she explains. “I was making all kinds of blueberry desserts and was looking for something special for a weekend breakfast.'” Serves 8.
To view this online, click here.
1 1/4 cups Florida Crystals Organic Cane Sugar, divided
1/4 cup Florida Crystals Organic Brown Sugar
1 1/2 tsp. Eden Foods Organic Ground Cinnamon
2 1/4 cups all-purpose flour, divided
1 Tbs. baking powder
1/4 tsp. salt
1/2 cup Silk Organic Unsweetened Soymilk
1 tsp. vanilla extract
1 1/2 sticks (3/4 cup) vegan butter, such as Earth Balance Vegan Buttery Sticks
3/4 cup plain soy yogurt
2 cups fresh or frozen blueberries
Preheat oven to 350°F. Coat 9-inch round cake pan with cooking spray.
Combine 1/4 cup cane sugar, brown sugar, and cinnamon in small bowl; set aside.
Whisk together 2 cups flour, baking powder, and salt in medium bowl. Set aside.
Stir together soymilk and vanilla extract, and set aside.
Cream 1 baking stick and remaining 1 cup cane sugar with electric mixer until smooth. Beat in yogurt until just combined.
Mix in flour mixture in three additions, alternating with soymilk mixture.
Spread half of batter in prepared pan. Sprinkle 3 Tbs. cinnamon sugar on top, and swirl into batter with skewer or chopstick. Sprinkle 1 cup blueberries on top.
Spread remaining batter over blueberries. Sprinkle 3 Tbs. cinnamon sugar mixture over batter, and repeat swirling; top with remaining 1 cup blueberries.
Melt remaining 1/2 baking stick in small saucepan. Stir melted baking stick and remaining 1/4 cup flour into remaining cinnamon sugar. Sprinkle over coffee cake.
Bake 55 to 65 minutes, or until toothpick inserted in center comes out clean. Cool at least 20 minutes before serving.
nutritional information Per Per slice: Calories: 467; Protein: 5 g; Total Fat: 18 g; Saturated Fat: 5 g; Carbohydrates: 73 g; Cholesterol: 0 mg; Sodium: 468 mg; Fiber: 2 g; Sugar: 42 g; Vegan
COLORFUL COLESLAW
Yield: 4 servings
Source: Secrets of Good-Carb Low-Carb Living
View recipe: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.
Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat
VEGAN CARROT CAKE
This was sent in by Christina Kaoh to the SHARE: Reader Recipes segment. According to the segment, Christina developed this for a friend’s birthday. Serves 15.
Cake
1 medium ripe banana, frozen, then thawed
2/3 cup sugar
1/3 cup vegetable oil
1 1/2 cups grated carrots
1 1/4 cups flour
1 Tbs. baking powder
1/2 tsp. salt
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/2 cup raisins
1/2 cup chopped walnuts
Icing
1 1/2 cups confectioner’s sugar
1 Tbs. vegan margarine
1/2 tsp. vanilla extract
To make Cake: Preheat oven to 350 degrees F. Coat 9-inch cake pan with cooking spray. Mash thawed banana in large bowl. Whisk in sugar, oil, and carrots. Whisk together flour, baking powder, salt, cinnamon, and nutmeg in separated bowl. Stir flour mixture into banana mixture, until no lumps remain. Fold in raisins and walnuts.
Pour cake batter into prepared baking pan. Bake 25 to 30 minutes, or until toothpick inserted in center comes out clean. Cool 10 minutes in pan. Transfer to wire rack, and cool completely.
To make icing: Whisk together confectioners’ sugar, margarine, vanilla, and 2 Tbs. water in bowl, adding more water, if necessary, to achieve drizzling consistency. Drizzle Icing over Cake when cooled.
Per slice: Cal: 222; Protein: 2 g; Total Fat: 8 g (1 g sat. fat); Carb: 37 g; Chol: 0 mg; sodium: 205 mg; Fiber: 1 g; sugars: 26 g
FRIED EGGPLANT WITH CHICKPEAS AND MINT CHUTNEY
This comes fromMelissa Clark in The New York Times. She writes, “In this gently spiced vegetable dish, baby eggplant slices are first fried until golden, then braised with chickpeas, tomatoes and garam masala until soft, velvety and richly flavored. A quickly made fresh mint chutney adds a complex, herbal, spicy note thanks to the jalapeño in the mix. Serve this over rice or with flatbread as a main course, or on the side of grilled meats or fish.” For vegetarians, of course, you could use this as a side for veggie burgers. Ready in 45 minutes; makes 2 to 3 servings as a main course, 4 to 6 as a side dish.
To view this online, click here.
Ingredients
For the Eggplant:
2 pounds baby or small Italian eggplant, sliced into 1/4-inch-thick rounds
Fine sea salt, as needed
3 to 4 tablespoons extra-virgin olive oil, more as needed
1 large white onion, halved and thinly sliced
2 garlic cloves, minced
1 1/2 teaspoons garam masala
1/2 teaspoon sweet paprika
1/4 teaspoon black pepper
1/8 teaspoon cayenne
1 pound ripe tomatoes, chopped (about 2 cups)
1 3/4 cups (one 15-ounce can) cooked chickpeas, drained and rinsed if canned
For the Mint Chutney:
1 cup mint leaves
1 cup cilantro leaves and tender stems
1 serrano or jalapeño pepper, seeded and roughly chopped
1 scallion, cut into 1-inch lengths
1 garlic clove, roughly chopped
2 teaspoons lemon juice, more to taste
1/4 teaspoon fine sea salt, more to taste
Plain yogurt, for serving (optional)
Preparation
Season eggplant slices all over with salt. Heat a large skillet over medium-high heat, then add 1 tablespoon olive oil and heat until it thins out in the pan. Add enough eggplant slices to fit in one layer without overlapping. Cook until the bottoms are browned, then flip and continue to cook until well browned and soft, 3 to 5 minutes per side. Add more oil if needed. Transfer cooked eggplant to a plate lined with paper towels, and repeat with more oil and eggplant until all the eggplant is cooked. Taste eggplant and add more salt if necessary.
Heat another tablespoon of oil in pan, then add the onions. Cook until softened and golden, about 4 minutes. Add garlic and cook until fragrant, 1 to 2 minutes longer. Add spices and cook for 1 minute, then add tomatoes, chickpeas and 2 tablespoons water.
Partly cover the pan and let the mixture simmer until tomatoes start to break down, 10 to 15 minutes. Add eggplant to the pan and cook for another 5 to 10 minutes, until sauce thickens.
While the eggplant cooks, combine all the ingredients for the chutney in a blender with 2 tablespoons water. Blend until puréed, about 1 minute. Taste and add more lemon juice or salt, or both, if needed.
Serve the eggplant topped with the chutney and yogurt if you like.
TABBOULEH (CRACKED WHEAT SALAD)
Yield: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/380.shtml
Ingredients
1/2 cup finely cut bulgur
1 cup finely chopped fresh parsley
1/2 cup chopped onion
1 fresh tomato, cored, seeded, and chopped
3 tablespoons fresh lemon juice
3 tablespoons canola or corn oil
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Soak the bulgur in 1 cup water for 1/2 hour. Drain well. Place the bulgur in a large bowl and add the vegetables; mix well.
Combine the lemon juice, oil, salt, and pepper. Add to the salad; toss lightly to coat the ingredients. Refrigerate for at least 8 hours before serving.
Nutritional Information Per Serving: Calories: 122; Protein: 2 g; Fat: 7 g; Sodium: 206 mg; Cholesterol: 0 mg; Carbohydrates: 13 g; Exchanges: 1 Starch, 1 Fat
GLAZED MAPLE-MUSTARD TEMPEH STRIPS WITH COLLARDS
If you're like me, you may have heard of tempeh and wondered how to cook it. Here's one recipe to get you started. It's from the September 2015 issue of Vegetarian Times, page 44. It starts off, “Sweet and sticky with just a little kick, these sliced tempeh strips are briefly marinated, baked, then re-glazed to trap in maximum flavor and tender texture.” Serves 6 in 30 minutes or less.
To view this online, click here.
2 8-oz. pkg. tempeh, sliced into 1/2-inch strips
1/3cup maple syrup
1/4 cup orange juice
1/4 cup safflower oil, divided
2 Tbs. ketchup
2 Tbs. Dijon mustard
1 Tbs. sriracha sauce
1 Tbs. low-sodium tamari
1 tsp. freshly ground black pepper
1/4 tsp. ground cinnamon
2 cloves garlic, minced (2 tsp.)
2 12-oz. bunches collard greens, stems and ribs removed, leaves thinly sliced
2 cups frozen fire roasted corn, thawed
Place tempeh strips in medium heat-proof bowl. Set aside.
Whisk together maple syrup, orange juice, 2 Tbs. oil, ketchup, mustard, sriracha, tamari, pepper, and cinnamon in medium saucepan. Bring to a simmer over medium heat, and cook 5 to 7 minutes, or until slightly thickened. Pour hot mixture over tempeh strips, cover, and let marinate 30 minutes, or overnight.
Preheat oven to 350°F. Line baking sheet with foil, and coat with cooking spray. Arrange marinated tempeh strips on prepared baking sheet; reserve marinade. Cover baking sheet tightly with foil, and bake 15 minutes. Remove foil, and flip tempeh pieces. Bake, uncovered, 5 minutes more, or until tempeh is slightly browned. Remove from oven, and brush tempeh with remaining glaze.
Meanwhile, heat remaining 2 Tbs. oil in large saucepan over medium-high heat. Add garlic, and cook 30 seconds. Add collard greens in two batches, wilting first batch before adding second. Stir in corn, and season with salt and pepper, if desired. Cook 5 to 7 minutes or until greens are tender, stirring occasionally. Serve topped with tempeh slices.
nutritional information Per Per serving (1 cup greens and 4 slices tempeh): Calories: 370; Protein: 18 g; Total Fat: 19 g; Saturated Fat: 2 g; Carbohydrates: 37 g; Cholesterol: 0 mg; Sodium: 358 mg; Fiber: 5 g; Sugar: 17 g; Vegan
CINNAMON SWIRL BLUEBERRY COFFEE CAKE
Blueberries! Coffee cake! What's not to like? This also comes from the September 2015 issue of Vegetarian Times, page 63. It begins, “Professional pet sitter and 'obsessive baker' Jenny Dunklee became vegetarian almost 20 years ago, and went vegan last year. 'This recipe came about after my dad and I picked an insane amount of blueberries last fall,” she explains. “I was making all kinds of blueberry desserts and was looking for something special for a weekend breakfast.'” Serves 8.
To view this online, click here.
1 1/4 cups Florida Crystals Organic Cane Sugar, divided
1/4 cup Florida Crystals Organic Brown Sugar
1 1/2 tsp. Eden Foods Organic Ground Cinnamon
2 1/4 cups all-purpose flour, divided
1 Tbs. baking powder
1/4 tsp. salt
1/2 cup Silk Organic Unsweetened Soymilk
1 tsp. vanilla extract
1 1/2 sticks (3/4 cup) vegan butter, such as Earth Balance Vegan Buttery Sticks
3/4 cup plain soy yogurt
2 cups fresh or frozen blueberries
Preheat oven to 350°F. Coat 9-inch round cake pan with cooking spray.
Combine 1/4 cup cane sugar, brown sugar, and cinnamon in small bowl; set aside.
Whisk together 2 cups flour, baking powder, and salt in medium bowl. Set aside.
Stir together soymilk and vanilla extract, and set aside.
Cream 1 baking stick and remaining 1 cup cane sugar with electric mixer until smooth. Beat in yogurt until just combined.
Mix in flour mixture in three additions, alternating with soymilk mixture.
Spread half of batter in prepared pan. Sprinkle 3 Tbs. cinnamon sugar on top, and swirl into batter with skewer or chopstick. Sprinkle 1 cup blueberries on top.
Spread remaining batter over blueberries. Sprinkle 3 Tbs. cinnamon sugar mixture over batter, and repeat swirling; top with remaining 1 cup blueberries.
Melt remaining 1/2 baking stick in small saucepan. Stir melted baking stick and remaining 1/4 cup flour into remaining cinnamon sugar. Sprinkle over coffee cake.
Bake 55 to 65 minutes, or until toothpick inserted in center comes out clean. Cool at least 20 minutes before serving.
nutritional information Per Per slice: Calories: 467; Protein: 5 g; Total Fat: 18 g; Saturated Fat: 5 g; Carbohydrates: 73 g; Cholesterol: 0 mg; Sodium: 468 mg; Fiber: 2 g; Sugar: 42 g; Vegan
COLORFUL COLESLAW
Yield: 4 servings
Source: Secrets of Good-Carb Low-Carb Living
View recipe: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.
Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat
VEGAN CARROT CAKE
This was sent in by Christina Kaoh to the SHARE: Reader Recipes segment. According to the segment, Christina developed this for a friend’s birthday. Serves 15.
Cake
1 medium ripe banana, frozen, then thawed
2/3 cup sugar
1/3 cup vegetable oil
1 1/2 cups grated carrots
1 1/4 cups flour
1 Tbs. baking powder
1/2 tsp. salt
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/2 cup raisins
1/2 cup chopped walnuts
Icing
1 1/2 cups confectioner’s sugar
1 Tbs. vegan margarine
1/2 tsp. vanilla extract
To make Cake: Preheat oven to 350 degrees F. Coat 9-inch cake pan with cooking spray. Mash thawed banana in large bowl. Whisk in sugar, oil, and carrots. Whisk together flour, baking powder, salt, cinnamon, and nutmeg in separated bowl. Stir flour mixture into banana mixture, until no lumps remain. Fold in raisins and walnuts.
Pour cake batter into prepared baking pan. Bake 25 to 30 minutes, or until toothpick inserted in center comes out clean. Cool 10 minutes in pan. Transfer to wire rack, and cool completely.
To make icing: Whisk together confectioners’ sugar, margarine, vanilla, and 2 Tbs. water in bowl, adding more water, if necessary, to achieve drizzling consistency. Drizzle Icing over Cake when cooled.
Per slice: Cal: 222; Protein: 2 g; Total Fat: 8 g (1 g sat. fat); Carb: 37 g; Chol: 0 mg; sodium: 205 mg; Fiber: 1 g; sugars: 26 g
Monday, January 4, 2016
Meatless Monday
It's the first Meatless Monday of 2016. Enjoy!
FRIED EGGPLANT WITH CHICKPEAS AND MINT CHUTNEY
This comes fromMelissa Clark in The New York Times. She writes, “In this gently spiced vegetable dish, baby eggplant slices are first fried until golden, then braised with chickpeas, tomatoes and garam masala until soft, velvety and richly flavored. A quickly made fresh mint chutney adds a complex, herbal, spicy note thanks to the jalapeño in the mix. Serve this over rice or with flatbread as a main course, or on the side of grilled meats or fish.” For vegetarians, of course, you could use this as a side for veggie burgers. Ready in 45 minutes; makes 2 to 3 servings as a main course, 4 to 6 as a side dish.
To view this online, click here.
Ingredients
For the Eggplant:
2 pounds baby or small Italian eggplant, sliced into 1/4-inch-thick rounds
Fine sea salt, as needed
3 to 4 tablespoons extra-virgin olive oil, more as needed
1 large white onion, halved and thinly sliced
2 garlic cloves, minced
1 1/2 teaspoons garam masala
1/2 teaspoon sweet paprika
1/4 teaspoon black pepper
1/8 teaspoon cayenne
1 pound ripe tomatoes, chopped (about 2 cups)
1 3/4 cups (one 15-ounce can) cooked chickpeas, drained and rinsed if canned
For the Mint Chutney:
1 cup mint leaves
1 cup cilantro leaves and tender stems
1 serrano or jalapeño pepper, seeded and roughly chopped
1 scallion, cut into 1-inch lengths
1 garlic clove, roughly chopped
2 teaspoons lemon juice, more to taste
1/4 teaspoon fine sea salt, more to taste
Plain yogurt, for serving (optional)
Preparation
Season eggplant slices all over with salt. Heat a large skillet over medium-high heat, then add 1 tablespoon olive oil and heat until it thins out in the pan. Add enough eggplant slices to fit in one layer without overlapping. Cook until the bottoms are browned, then flip and continue to cook until well browned and soft, 3 to 5 minutes per side. Add more oil if needed. Transfer cooked eggplant to a plate lined with paper towels, and repeat with more oil and eggplant until all the eggplant is cooked. Taste eggplant and add more salt if necessary.
Heat another tablespoon of oil in pan, then add the onions. Cook until softened and golden, about 4 minutes. Add garlic and cook until fragrant, 1 to 2 minutes longer. Add spices and cook for 1 minute, then add tomatoes, chickpeas and 2 tablespoons water.
Partly cover the pan and let the mixture simmer until tomatoes start to break down, 10 to 15 minutes. Add eggplant to the pan and cook for another 5 to 10 minutes, until sauce thickens.
While the eggplant cooks, combine all the ingredients for the chutney in a blender with 2 tablespoons water. Blend until puréed, about 1 minute. Taste and add more lemon juice or salt, or both, if needed.
Serve the eggplant topped with the chutney and yogurt if you like.
TABBOULEH (CRACKED WHEAT SALAD)
Yield: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/380.shtml
Ingredients
1/2 cup finely cut bulgur
1 cup finely chopped fresh parsley
1/2 cup chopped onion
1 fresh tomato, cored, seeded, and chopped
3 tablespoons fresh lemon juice
3 tablespoons canola or corn oil
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Soak the bulgur in 1 cup water for 1/2 hour. Drain well. Place the bulgur in a large bowl and add the vegetables; mix well.
Combine the lemon juice, oil, salt, and pepper. Add to the salad; toss lightly to coat the ingredients. Refrigerate for at least 8 hours before serving.
Nutritional Information Per Serving: Calories: 122; Protein: 2 g; Fat: 7 g; Sodium: 206 mg; Cholesterol: 0 mg; Carbohydrates: 13 g; Exchanges: 1 Starch, 1 Fat
GLAZED MAPLE-MUSTARD TEMPEH STRIPS WITH COLLARDS
If you're like me, you may have heard of tempeh and wondered how to cook it. Here's one recipe to get you started. It's from the September 2015 issue of Vegetarian Times, page 44. It starts off, “Sweet and sticky with just a little kick, these sliced tempeh strips are briefly marinated, baked, then re-glazed to trap in maximum flavor and tender texture.” Serves 6 in 30 minutes or less.
To view this online, click here.
2 8-oz. pkg. tempeh, sliced into 1/2-inch strips
1/3cup maple syrup
1/4 cup orange juice
1/4 cup safflower oil, divided
2 Tbs. ketchup
2 Tbs. Dijon mustard
1 Tbs. sriracha sauce
1 Tbs. low-sodium tamari
1 tsp. freshly ground black pepper
1/4 tsp. ground cinnamon
2 cloves garlic, minced (2 tsp.)
2 12-oz. bunches collard greens, stems and ribs removed, leaves thinly sliced
2 cups frozen fire roasted corn, thawed
Place tempeh strips in medium heat-proof bowl. Set aside.
Whisk together maple syrup, orange juice, 2 Tbs. oil, ketchup, mustard, sriracha, tamari, pepper, and cinnamon in medium saucepan. Bring to a simmer over medium heat, and cook 5 to 7 minutes, or until slightly thickened. Pour hot mixture over tempeh strips, cover, and let marinate 30 minutes, or overnight.
Preheat oven to 350°F. Line baking sheet with foil, and coat with cooking spray. Arrange marinated tempeh strips on prepared baking sheet; reserve marinade. Cover baking sheet tightly with foil, and bake 15 minutes. Remove foil, and flip tempeh pieces. Bake, uncovered, 5 minutes more, or until tempeh is slightly browned. Remove from oven, and brush tempeh with remaining glaze.
Meanwhile, heat remaining 2 Tbs. oil in large saucepan over medium-high heat. Add garlic, and cook 30 seconds. Add collard greens in two batches, wilting first batch before adding second. Stir in corn, and season with salt and pepper, if desired. Cook 5 to 7 minutes or until greens are tender, stirring occasionally. Serve topped with tempeh slices.
nutritional information Per Per serving (1 cup greens and 4 slices tempeh): Calories: 370; Protein: 18 g; Total Fat: 19 g; Saturated Fat: 2 g; Carbohydrates: 37 g; Cholesterol: 0 mg; Sodium: 358 mg; Fiber: 5 g; Sugar: 17 g; Vegan
CINNAMON SWIRL BLUEBERRY COFFEE CAKE
Blueberries! Coffee cake! What's not to like? This also comes from the September 2015 issue of Vegetarian Times, page 63. It begins, “Professional pet sitter and 'obsessive baker' Jenny Dunklee became vegetarian almost 20 years ago, and went vegan last year. 'This recipe came about after my dad and I picked an insane amount of blueberries last fall,” she explains. “I was making all kinds of blueberry desserts and was looking for something special for a weekend breakfast.'” Serves 8.
To view this online, click here.
1 1/4 cups Florida Crystals Organic Cane Sugar, divided
1/4 cup Florida Crystals Organic Brown Sugar
1 1/2 tsp. Eden Foods Organic Ground Cinnamon
2 1/4 cups all-purpose flour, divided
1 Tbs. baking powder
1/4 tsp. salt
1/2 cup Silk Organic Unsweetened Soymilk
1 tsp. vanilla extract
1 1/2 sticks (3/4 cup) vegan butter, such as Earth Balance Vegan Buttery Sticks
3/4 cup plain soy yogurt
2 cups fresh or frozen blueberries
Preheat oven to 350°F. Coat 9-inch round cake pan with cooking spray.
Combine 1/4 cup cane sugar, brown sugar, and cinnamon in small bowl; set aside.
Whisk together 2 cups flour, baking powder, and salt in medium bowl. Set aside.
Stir together soymilk and vanilla extract, and set aside.
Cream 1 baking stick and remaining 1 cup cane sugar with electric mixer until smooth. Beat in yogurt until just combined.
Mix in flour mixture in three additions, alternating with soymilk mixture.
Spread half of batter in prepared pan. Sprinkle 3 Tbs. cinnamon sugar on top, and swirl into batter with skewer or chopstick. Sprinkle 1 cup blueberries on top.
Spread remaining batter over blueberries. Sprinkle 3 Tbs. cinnamon sugar mixture over batter, and repeat swirling; top with remaining 1 cup blueberries.
Melt remaining 1/2 baking stick in small saucepan. Stir melted baking stick and remaining 1/4 cup flour into remaining cinnamon sugar. Sprinkle over coffee cake.
Bake 55 to 65 minutes, or until toothpick inserted in center comes out clean. Cool at least 20 minutes before serving.
nutritional information Per Per slice: Calories: 467; Protein: 5 g; Total Fat: 18 g; Saturated Fat: 5 g; Carbohydrates: 73 g; Cholesterol: 0 mg; Sodium: 468 mg; Fiber: 2 g; Sugar: 42 g; Vegan
COLORFUL COLESLAW
Yield: 4 servings
Source: Secrets of Good-Carb Low-Carb Living
View recipe: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.
Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat
VEGAN CARROT CAKE
This was sent in by Christina Kaoh to the SHARE: Reader Recipes segment. According to the segment, Christina developed this for a friend’s birthday. Serves 15.
Cake
1 medium ripe banana, frozen, then thawed
2/3 cup sugar
1/3 cup vegetable oil
1 1/2 cups grated carrots
1 1/4 cups flour
1 Tbs. baking powder
1/2 tsp. salt
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/2 cup raisins
1/2 cup chopped walnuts
Icing
1 1/2 cups confectioner’s sugar
1 Tbs. vegan margarine
1/2 tsp. vanilla extract
To make Cake: Preheat oven to 350 degrees F. Coat 9-inch cake pan with cooking spray. Mash thawed banana in large bowl. Whisk in sugar, oil, and carrots. Whisk together flour, baking powder, salt, cinnamon, and nutmeg in separated bowl. Stir flour mixture into banana mixture, until no lumps remain. Fold in raisins and walnuts.
Pour cake batter into prepared baking pan. Bake 25 to 30 minutes, or until toothpick inserted in center comes out clean. Cool 10 minutes in pan. Transfer to wire rack, and cool completely.
To make icing: Whisk together confectioners’ sugar, margarine, vanilla, and 2 Tbs. water in bowl, adding more water, if necessary, to achieve drizzling consistency. Drizzle Icing over Cake when cooled.
Per slice: Cal: 222; Protein: 2 g; Total Fat: 8 g (1 g sat. fat); Carb: 37 g; Chol: 0 mg; sodium: 205 mg; Fiber: 1 g; sugars: 26 g
FRIED EGGPLANT WITH CHICKPEAS AND MINT CHUTNEY
This comes fromMelissa Clark in The New York Times. She writes, “In this gently spiced vegetable dish, baby eggplant slices are first fried until golden, then braised with chickpeas, tomatoes and garam masala until soft, velvety and richly flavored. A quickly made fresh mint chutney adds a complex, herbal, spicy note thanks to the jalapeño in the mix. Serve this over rice or with flatbread as a main course, or on the side of grilled meats or fish.” For vegetarians, of course, you could use this as a side for veggie burgers. Ready in 45 minutes; makes 2 to 3 servings as a main course, 4 to 6 as a side dish.
To view this online, click here.
Ingredients
For the Eggplant:
2 pounds baby or small Italian eggplant, sliced into 1/4-inch-thick rounds
Fine sea salt, as needed
3 to 4 tablespoons extra-virgin olive oil, more as needed
1 large white onion, halved and thinly sliced
2 garlic cloves, minced
1 1/2 teaspoons garam masala
1/2 teaspoon sweet paprika
1/4 teaspoon black pepper
1/8 teaspoon cayenne
1 pound ripe tomatoes, chopped (about 2 cups)
1 3/4 cups (one 15-ounce can) cooked chickpeas, drained and rinsed if canned
For the Mint Chutney:
1 cup mint leaves
1 cup cilantro leaves and tender stems
1 serrano or jalapeño pepper, seeded and roughly chopped
1 scallion, cut into 1-inch lengths
1 garlic clove, roughly chopped
2 teaspoons lemon juice, more to taste
1/4 teaspoon fine sea salt, more to taste
Plain yogurt, for serving (optional)
Preparation
Season eggplant slices all over with salt. Heat a large skillet over medium-high heat, then add 1 tablespoon olive oil and heat until it thins out in the pan. Add enough eggplant slices to fit in one layer without overlapping. Cook until the bottoms are browned, then flip and continue to cook until well browned and soft, 3 to 5 minutes per side. Add more oil if needed. Transfer cooked eggplant to a plate lined with paper towels, and repeat with more oil and eggplant until all the eggplant is cooked. Taste eggplant and add more salt if necessary.
Heat another tablespoon of oil in pan, then add the onions. Cook until softened and golden, about 4 minutes. Add garlic and cook until fragrant, 1 to 2 minutes longer. Add spices and cook for 1 minute, then add tomatoes, chickpeas and 2 tablespoons water.
Partly cover the pan and let the mixture simmer until tomatoes start to break down, 10 to 15 minutes. Add eggplant to the pan and cook for another 5 to 10 minutes, until sauce thickens.
While the eggplant cooks, combine all the ingredients for the chutney in a blender with 2 tablespoons water. Blend until puréed, about 1 minute. Taste and add more lemon juice or salt, or both, if needed.
Serve the eggplant topped with the chutney and yogurt if you like.
TABBOULEH (CRACKED WHEAT SALAD)
Yield: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/380.shtml
Ingredients
1/2 cup finely cut bulgur
1 cup finely chopped fresh parsley
1/2 cup chopped onion
1 fresh tomato, cored, seeded, and chopped
3 tablespoons fresh lemon juice
3 tablespoons canola or corn oil
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
Soak the bulgur in 1 cup water for 1/2 hour. Drain well. Place the bulgur in a large bowl and add the vegetables; mix well.
Combine the lemon juice, oil, salt, and pepper. Add to the salad; toss lightly to coat the ingredients. Refrigerate for at least 8 hours before serving.
Nutritional Information Per Serving: Calories: 122; Protein: 2 g; Fat: 7 g; Sodium: 206 mg; Cholesterol: 0 mg; Carbohydrates: 13 g; Exchanges: 1 Starch, 1 Fat
GLAZED MAPLE-MUSTARD TEMPEH STRIPS WITH COLLARDS
If you're like me, you may have heard of tempeh and wondered how to cook it. Here's one recipe to get you started. It's from the September 2015 issue of Vegetarian Times, page 44. It starts off, “Sweet and sticky with just a little kick, these sliced tempeh strips are briefly marinated, baked, then re-glazed to trap in maximum flavor and tender texture.” Serves 6 in 30 minutes or less.
To view this online, click here.
2 8-oz. pkg. tempeh, sliced into 1/2-inch strips
1/3cup maple syrup
1/4 cup orange juice
1/4 cup safflower oil, divided
2 Tbs. ketchup
2 Tbs. Dijon mustard
1 Tbs. sriracha sauce
1 Tbs. low-sodium tamari
1 tsp. freshly ground black pepper
1/4 tsp. ground cinnamon
2 cloves garlic, minced (2 tsp.)
2 12-oz. bunches collard greens, stems and ribs removed, leaves thinly sliced
2 cups frozen fire roasted corn, thawed
Place tempeh strips in medium heat-proof bowl. Set aside.
Whisk together maple syrup, orange juice, 2 Tbs. oil, ketchup, mustard, sriracha, tamari, pepper, and cinnamon in medium saucepan. Bring to a simmer over medium heat, and cook 5 to 7 minutes, or until slightly thickened. Pour hot mixture over tempeh strips, cover, and let marinate 30 minutes, or overnight.
Preheat oven to 350°F. Line baking sheet with foil, and coat with cooking spray. Arrange marinated tempeh strips on prepared baking sheet; reserve marinade. Cover baking sheet tightly with foil, and bake 15 minutes. Remove foil, and flip tempeh pieces. Bake, uncovered, 5 minutes more, or until tempeh is slightly browned. Remove from oven, and brush tempeh with remaining glaze.
Meanwhile, heat remaining 2 Tbs. oil in large saucepan over medium-high heat. Add garlic, and cook 30 seconds. Add collard greens in two batches, wilting first batch before adding second. Stir in corn, and season with salt and pepper, if desired. Cook 5 to 7 minutes or until greens are tender, stirring occasionally. Serve topped with tempeh slices.
nutritional information Per Per serving (1 cup greens and 4 slices tempeh): Calories: 370; Protein: 18 g; Total Fat: 19 g; Saturated Fat: 2 g; Carbohydrates: 37 g; Cholesterol: 0 mg; Sodium: 358 mg; Fiber: 5 g; Sugar: 17 g; Vegan
CINNAMON SWIRL BLUEBERRY COFFEE CAKE
Blueberries! Coffee cake! What's not to like? This also comes from the September 2015 issue of Vegetarian Times, page 63. It begins, “Professional pet sitter and 'obsessive baker' Jenny Dunklee became vegetarian almost 20 years ago, and went vegan last year. 'This recipe came about after my dad and I picked an insane amount of blueberries last fall,” she explains. “I was making all kinds of blueberry desserts and was looking for something special for a weekend breakfast.'” Serves 8.
To view this online, click here.
1 1/4 cups Florida Crystals Organic Cane Sugar, divided
1/4 cup Florida Crystals Organic Brown Sugar
1 1/2 tsp. Eden Foods Organic Ground Cinnamon
2 1/4 cups all-purpose flour, divided
1 Tbs. baking powder
1/4 tsp. salt
1/2 cup Silk Organic Unsweetened Soymilk
1 tsp. vanilla extract
1 1/2 sticks (3/4 cup) vegan butter, such as Earth Balance Vegan Buttery Sticks
3/4 cup plain soy yogurt
2 cups fresh or frozen blueberries
Preheat oven to 350°F. Coat 9-inch round cake pan with cooking spray.
Combine 1/4 cup cane sugar, brown sugar, and cinnamon in small bowl; set aside.
Whisk together 2 cups flour, baking powder, and salt in medium bowl. Set aside.
Stir together soymilk and vanilla extract, and set aside.
Cream 1 baking stick and remaining 1 cup cane sugar with electric mixer until smooth. Beat in yogurt until just combined.
Mix in flour mixture in three additions, alternating with soymilk mixture.
Spread half of batter in prepared pan. Sprinkle 3 Tbs. cinnamon sugar on top, and swirl into batter with skewer or chopstick. Sprinkle 1 cup blueberries on top.
Spread remaining batter over blueberries. Sprinkle 3 Tbs. cinnamon sugar mixture over batter, and repeat swirling; top with remaining 1 cup blueberries.
Melt remaining 1/2 baking stick in small saucepan. Stir melted baking stick and remaining 1/4 cup flour into remaining cinnamon sugar. Sprinkle over coffee cake.
Bake 55 to 65 minutes, or until toothpick inserted in center comes out clean. Cool at least 20 minutes before serving.
nutritional information Per Per slice: Calories: 467; Protein: 5 g; Total Fat: 18 g; Saturated Fat: 5 g; Carbohydrates: 73 g; Cholesterol: 0 mg; Sodium: 468 mg; Fiber: 2 g; Sugar: 42 g; Vegan
COLORFUL COLESLAW
Yield: 4 servings
Source: Secrets of Good-Carb Low-Carb Living
View recipe: http://diabeticgourmet.com/recipes/html/740.shtml
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.
Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat
VEGAN CARROT CAKE
This was sent in by Christina Kaoh to the SHARE: Reader Recipes segment. According to the segment, Christina developed this for a friend’s birthday. Serves 15.
Cake
1 medium ripe banana, frozen, then thawed
2/3 cup sugar
1/3 cup vegetable oil
1 1/2 cups grated carrots
1 1/4 cups flour
1 Tbs. baking powder
1/2 tsp. salt
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/2 cup raisins
1/2 cup chopped walnuts
Icing
1 1/2 cups confectioner’s sugar
1 Tbs. vegan margarine
1/2 tsp. vanilla extract
To make Cake: Preheat oven to 350 degrees F. Coat 9-inch cake pan with cooking spray. Mash thawed banana in large bowl. Whisk in sugar, oil, and carrots. Whisk together flour, baking powder, salt, cinnamon, and nutmeg in separated bowl. Stir flour mixture into banana mixture, until no lumps remain. Fold in raisins and walnuts.
Pour cake batter into prepared baking pan. Bake 25 to 30 minutes, or until toothpick inserted in center comes out clean. Cool 10 minutes in pan. Transfer to wire rack, and cool completely.
To make icing: Whisk together confectioners’ sugar, margarine, vanilla, and 2 Tbs. water in bowl, adding more water, if necessary, to achieve drizzling consistency. Drizzle Icing over Cake when cooled.
Per slice: Cal: 222; Protein: 2 g; Total Fat: 8 g (1 g sat. fat); Carb: 37 g; Chol: 0 mg; sodium: 205 mg; Fiber: 1 g; sugars: 26 g
Thursday, October 2, 2014
Diabetic Thursday
If it's Thursday, it's time for more diabetic recipes. Fortunately, the recipes from Diabetic Gourmet prove that diabetic food does not have to be boring or bland. If you're not on their emailing list - even if you're not diabetic or cooking for someone who is - you might want to check it out. In the meantime, here are six more recipes to try out. Enjoy!
BLACK BEAN AND TOMATO SALSA
Yield: 4 servings
Source: "The Eating Well Diabetes Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/87.shtml
Ingredients
1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro or parsley
1 tablespoon lime juice
1-1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced canned chipotle in adobo sauce
1/8 teaspoon salt, or to taste
Directions
Combine all ingredients in a medium bowl; stir to blend. If not serving immediately, cover and refrigerate for up to 2 days.
Nutritional Information Per Serving (1/2 cup each): Calories: 83, Fat: 2 g, Cholesterol: 0 mg, Carbohydrate: 11 g, Protein: 4 g, Fiber: 4 g, Sodium: 283 mg; Diabetic Exchanges: 1 Starch
MEXICAN TURKEY SALAD
This recipe, like most recipes on Thursday's blog, comes from Diabetic Gourmet. Their emailing list is great for anyone who is a diabetic or who has a loved one who diabetic. And the recipes are great tasting! This recipe makes about 10 servings.
Online Recipe: http://diabeticgourmet.com/recipes/htmll/708.shtml
Ingredients
3 cups cooked, cubed turkey breast
1 can (15 oz.) corn, drained (1 3/4 cups)
1 can (15.5 oz.) black beans, rinsed and drained
1 green bell pepper, seeded and diced
1 red bell pepper, seeded and diced
1/2 cup peeled jicama, diced small
1/2 cup extra virgin olive oil
2-3 Tbsp. fresh lime juice, or to taste
3/4 cup thick salsa
3 drops, or to taste, red pepper sauce (optional)
2-4 Tbsp. water
1/4 cup low-fat shredded Cheddar cheese for garnish (optional)
1/4 cup finely chopped fresh cilantro or flat-parsley leaves, for garnish (optional)
Directions
In a large bowl, place turkey, corn, beans, bell peppers and jicama. Gently toss until well mixed and set aside.
In a medium bowl, whisk together olive oil and lime juice. Mix in salsa. Add red pepper sauce if desired. Add enough water to thin consistency so dressing can be thinly drizzled over salad. Transfer to serving pitcher.
Drizzle dressing over turkey mixture, tossing to coat salad ingredients evenly.
Cover and chill 1 to 3 hours so flavors can meld. Bring to room temperature and check seasoning before serving. Add salt and pepper to taste, if desired. Drain off any excess dressing. Place in serving bowl. Sprinkle top of salad with cheese (if using) and cilantro. Serve with baked tortilla chips, if desired.
Nutritional Information Per Serving: Calories: 238; Protein: 16 g; Fat: 13 g; Sodium: 413 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 10 g
BROCCOLI CHOWDER
From Diabetic Gourmet. Yield: 6 servings, 1 cup each
Source: "The Eating Well Diabetes Cookbook"
Ingredients
1 tablespoon extra-virgin olive oil
1 large onion, chopped (1-1/2 cups)
1 large carrot, diced (1/2 cup)
2 stalks celery, diced (1/2 cup)
1 large potato, peeled and diced (1-1/2 cups)
2 cloves garlic, minced
1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
3-1/2 cups vegetable broth (two 14-ounce cans)
8 ounces broccoli crowns, cut into 1-inch pieces, stems and florets separated (3 cups)
1 cup grated reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream
1/8 teaspoon salt, or to taste
Directions
Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more.
Transfer 2 cups of the chowder to a bowl and mash; return to the pan. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through. Season with salt.
Nutritional Information Per Serving (1 cup each): Calories: 180, Fat: 8 g, Cholesterol: 15 mg, Carbohydrate: 23 g, Protein: 6 g, Fiber: 4 g, Sodium: 354 mg Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 High-Fat Meat
STRAWBERRY-PEACH COOLER
Yield: 2 servings
Serving size: 1 cup
View online: http://diabeticgourmet.com/recipes/html/737.shtml
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Ingredients
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
Directions
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches.
Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard.
Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container.
Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Sodium: 2 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Sugars: 23 g; Carbohydrates: 26 g; Exchanges: 2 Fruit
MUSHROOM MEATLOAF
Yield: 8 servings
View online: http://diabeticgourmet.com/recipes/html/739.shtml
Source: Secrets of Good-Carb Low-Carb Living
Ingredients
1-1/2 pounds 95-percent-lean ground beef or ground turkey
2 cups very finely chopped fresh mushrooms
3/4 cup very finely chopped onion
3/4 cup quick-cooking (1-minute) oats
8-ounce can tomato sauce with roasted garlic or Italian herbs
1/4 cup plus 2 tablespoons fat-free egg substitute
1/4 cup very finely chopped fresh parsley, or 1 tablespoon plus 1 teaspoon dried parsley
1/2 teaspoon coarsely ground black pepper
1/2 teaspoon salt
Directions
Place all of the ingredients except for 1/2 cup of the tomato sauce in a large bowl, and mix well.
Coat a 9-by-5-inch meatloaf pan with nonstick cooking spray and press the mixture into the pan to form a loaf.
Bake uncovered at 350 degrees for 35 minutes. Spread the remaining tomato sauce over the meatloaf and bake for 30 additional minutes, or until the meat is no longer pink inside and a meat thermometer reads at least 160 degrees.
Remove the loaf from the oven, and let sit for 10 minutes before slicing and serving.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 4.4 g; Sodium: 399 mg; Cholesterol: 45 mg; Saturated Fat: 1.6 g; Dietary Fiber: 1.7 g; Carbohydrates: 9 g; Exchanges: 1/2 Bread/Starch, 3 Low-Fat Meat, 1 Vegetable
COLORFUL COLESLAW
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/740.shtml
Source: Secrets of Good-Carb Low-Carb Living
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.
Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat
BLACK BEAN AND TOMATO SALSA
Yield: 4 servings
Source: "The Eating Well Diabetes Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/87.shtml
Ingredients
1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro or parsley
1 tablespoon lime juice
1-1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced canned chipotle in adobo sauce
1/8 teaspoon salt, or to taste
Directions
Combine all ingredients in a medium bowl; stir to blend. If not serving immediately, cover and refrigerate for up to 2 days.
Nutritional Information Per Serving (1/2 cup each): Calories: 83, Fat: 2 g, Cholesterol: 0 mg, Carbohydrate: 11 g, Protein: 4 g, Fiber: 4 g, Sodium: 283 mg; Diabetic Exchanges: 1 Starch
MEXICAN TURKEY SALAD
This recipe, like most recipes on Thursday's blog, comes from Diabetic Gourmet. Their emailing list is great for anyone who is a diabetic or who has a loved one who diabetic. And the recipes are great tasting! This recipe makes about 10 servings.
Online Recipe: http://diabeticgourmet.com/recipes/htmll/708.shtml
Ingredients
3 cups cooked, cubed turkey breast
1 can (15 oz.) corn, drained (1 3/4 cups)
1 can (15.5 oz.) black beans, rinsed and drained
1 green bell pepper, seeded and diced
1 red bell pepper, seeded and diced
1/2 cup peeled jicama, diced small
1/2 cup extra virgin olive oil
2-3 Tbsp. fresh lime juice, or to taste
3/4 cup thick salsa
3 drops, or to taste, red pepper sauce (optional)
2-4 Tbsp. water
1/4 cup low-fat shredded Cheddar cheese for garnish (optional)
1/4 cup finely chopped fresh cilantro or flat-parsley leaves, for garnish (optional)
Directions
In a large bowl, place turkey, corn, beans, bell peppers and jicama. Gently toss until well mixed and set aside.
In a medium bowl, whisk together olive oil and lime juice. Mix in salsa. Add red pepper sauce if desired. Add enough water to thin consistency so dressing can be thinly drizzled over salad. Transfer to serving pitcher.
Drizzle dressing over turkey mixture, tossing to coat salad ingredients evenly.
Cover and chill 1 to 3 hours so flavors can meld. Bring to room temperature and check seasoning before serving. Add salt and pepper to taste, if desired. Drain off any excess dressing. Place in serving bowl. Sprinkle top of salad with cheese (if using) and cilantro. Serve with baked tortilla chips, if desired.
Nutritional Information Per Serving: Calories: 238; Protein: 16 g; Fat: 13 g; Sodium: 413 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 10 g
BROCCOLI CHOWDER
From Diabetic Gourmet. Yield: 6 servings, 1 cup each
Source: "The Eating Well Diabetes Cookbook"
Ingredients
1 tablespoon extra-virgin olive oil
1 large onion, chopped (1-1/2 cups)
1 large carrot, diced (1/2 cup)
2 stalks celery, diced (1/2 cup)
1 large potato, peeled and diced (1-1/2 cups)
2 cloves garlic, minced
1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
3-1/2 cups vegetable broth (two 14-ounce cans)
8 ounces broccoli crowns, cut into 1-inch pieces, stems and florets separated (3 cups)
1 cup grated reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream
1/8 teaspoon salt, or to taste
Directions
Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more.
Transfer 2 cups of the chowder to a bowl and mash; return to the pan. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through. Season with salt.
Nutritional Information Per Serving (1 cup each): Calories: 180, Fat: 8 g, Cholesterol: 15 mg, Carbohydrate: 23 g, Protein: 6 g, Fiber: 4 g, Sodium: 354 mg Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 High-Fat Meat
STRAWBERRY-PEACH COOLER
Yield: 2 servings
Serving size: 1 cup
View online: http://diabeticgourmet.com/recipes/html/737.shtml
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Ingredients
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
Directions
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches.
Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard.
Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container.
Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Sodium: 2 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Sugars: 23 g; Carbohydrates: 26 g; Exchanges: 2 Fruit
MUSHROOM MEATLOAF
Yield: 8 servings
View online: http://diabeticgourmet.com/recipes/html/739.shtml
Source: Secrets of Good-Carb Low-Carb Living
Ingredients
1-1/2 pounds 95-percent-lean ground beef or ground turkey
2 cups very finely chopped fresh mushrooms
3/4 cup very finely chopped onion
3/4 cup quick-cooking (1-minute) oats
8-ounce can tomato sauce with roasted garlic or Italian herbs
1/4 cup plus 2 tablespoons fat-free egg substitute
1/4 cup very finely chopped fresh parsley, or 1 tablespoon plus 1 teaspoon dried parsley
1/2 teaspoon coarsely ground black pepper
1/2 teaspoon salt
Directions
Place all of the ingredients except for 1/2 cup of the tomato sauce in a large bowl, and mix well.
Coat a 9-by-5-inch meatloaf pan with nonstick cooking spray and press the mixture into the pan to form a loaf.
Bake uncovered at 350 degrees for 35 minutes. Spread the remaining tomato sauce over the meatloaf and bake for 30 additional minutes, or until the meat is no longer pink inside and a meat thermometer reads at least 160 degrees.
Remove the loaf from the oven, and let sit for 10 minutes before slicing and serving.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 4.4 g; Sodium: 399 mg; Cholesterol: 45 mg; Saturated Fat: 1.6 g; Dietary Fiber: 1.7 g; Carbohydrates: 9 g; Exchanges: 1/2 Bread/Starch, 3 Low-Fat Meat, 1 Vegetable
COLORFUL COLESLAW
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/740.shtml
Source: Secrets of Good-Carb Low-Carb Living
Ingredients
1 cup thinly sliced green cabbage
1 cup thinly sliced red cabbage
1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots
Dressing Ingredients:
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil or canola oil
1 teaspoon honey
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Place the cabbage and carrots in a medium bowl, and toss to mix.
Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.
Serve immediately or cover and chill until ready to serve.
Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat
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