Since it's Thursday - which, on this blog, means Diabetic Thursday - I'm posting six diabetic recipes to try your hand at. Enjoy!
CHOCOLATE-CHUNK BANANA NUT BREAD
Serves: 18; serving size: 1 (1/2 inch) slice
To view this online, click here.
Ingredients
2 cups all-purpose flour
1 cup Splenda No Calorie Sweetener, Granulated
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
6 (1 ounce) squares Bakers* Semi-Sweet Baking Chocolate
2 eggs
1 cup mashed ripe bananas
1/3 cup oil
1/4 cup milk
1/2 cup chopped walnuts
Directions
Preheat oven to 350 degrees F. Grease 9x5-inch loaf pan. Set aside.
Combine flour, Splenda Granulated Sweetener, baking powder, baking soda, and salt in a large bowl. Set aside. Coarsely chop baking chocolate bars.
Mix eggs, bananas, oil, and milk in a large bowl until well blended. Add dry ingredients; stir until just moistened. Stir in chopped chocolate and walnuts.
Pour into greased loaf pan.
Bake for 45 minutes or until toothpick inserted in center comes out clean. Cool 10 minutes. Remove from pan; cool completely on wire rack.
Nutritional Information Per Serving: Calories: 180; Calories from Fat: 90; Protein: 4 g; Fat: 10 g; Sodium: 105 mg; Cholesterol: 25 mg; Saturated Fat: 2.5 g; Dietary Fiber: 2 g; Carbohydrates: 21 g
BASIL FOCACCIA WEDGES
Yield: 12 servings.
Serving size: 2 pieces.
Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil"
Photo & Print Version: http://diabeticgourmet.com/recipes/html/1216.shtml
Ingredients
1-1/2 Tbsp canola oil, divided
1 cup thinly sliced green bell pepper
1/2 cup thinly sliced red onion
1/2 pkg (8 oz) sliced mushrooms
2 medium cloves garlic, minced
1 pkg (13.8 oz) focaccia-style, refrigerated pizza dough
1/4 tsp dried red pepper flakes
1/2 cup chopped fresh basil leaves
2 small plum tomatoes, cut into 12 rounds total
1/2 cup (2 oz) shredded part-skim mozzarella
2 Tbsp grated Parmesan cheese
16 pitted kalamata olives, chopped
Directions
Preheat oven to 400F. Heat 1 Tbsp canola oil in a large nonstick skillet over medium-high heat. Add bell pepper and onions; cook 2 minutes. Add mushrooms; cook 2 minutes, using two utensils to stir easily. Add garlic, cook 15 seconds and set aside.
On baking sheet, drizzle remaining 1/2 Tbsp canola oil. Use fingertips to spread oil evenly. Unroll dough onto baking sheet and shape into an 11 x 8 inch rectangle. Top dough with pepper flakes and mushroom mixture, spooning as close to edges as possible. Top with basil and arrange tomatoes in 12 even sections.
Bake 12 minutes. Sprinkle evenly with mozzarella. Bake 6 more minutes or until deep golden on edges. Top with Parmesan and sprinkle evenly with olives. Allow to cool to room temperature.
When serving, cut into 12 squares, and then cut each square in half diagonally to make 24 pieces total.
Nutritional Information Per Serving: Calories: 125; Protein: 5 g; Fat: 4.5 g; Sodium: 320 mg; Cholesterol: 5 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g ; Carbohydrates: 18 g
LEEK-MUSHROOM SOUP
Prep Time: 25 Minutes - Cost: $
Servings: 8 - Difficulty Level: 2
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Find this recipe at: http://diabeticgourmet.com/recipes/html/121.shtml
Ingredients
6 large leeks
1/2 pound mushrooms, sliced
2 cloves garlic, minced
1/4 tsp dried tarragon leaves
1/3 cup flour
1/4 tsp white pepper
2 cups low-fat (1% fat) milk
4 cups low-sodium chicken broth
Directions
Trim root ends and tough, dark green tops off leeks. Split leeks lengthwise, rinse with water, and slice thinly to make 1 quart of cut leeks.
In a large, heavy soup pot sprayed with nonstick spray, cook leeks, mushrooms, garlic, tarragon and pepper over medium-high heat, stirring often for 15 minutes. Cover pot if vegetables become too dry.
In a blender, mix flour with milk. Add to cooked vegetables. Add chicken broth and cook over medium heat, stirring constantly, until thickened.
Nutritional Information Per Serving: Calories: 115; Protein: 9 g; Fat: 2 g; Sodium: 407 mg; Cholesterol: 4 mg; Carbohydrates: 16 g; Exchanges: 2 vegetable; 1/2 low-fat milk
CRANBERRY CABBAGE SLAW
Yield: 10 servings
Serving Size: 1 cup slaw
Print Version: http://diabeticgourmet.com/recipes/html/1233.shtml
Ingredients
1 cup halved cranberries
1/4 cup Splenda No Calorie Sweetener, Granulated
2 oranges, peeled and thinly sliced
1 red onion, thinly sliced
4 cups shredded cabbage
1 large apple - peeled, cored and chopped
1/4 cup fat-free mayonnaise
Directions
In a small bowl, toss together the cranberries and Splenda Granulated Sweetener. Cover and refrigerate.
In a large bowl, toss together the oranges, onion, cabbage, apple and mayonnaise until evenly coated. When ready to serve add cranberry mixture and toss again.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Sodium: 50 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 8 g; Carbohydrates: 13 g
GRILLED ONION BURGER
Here's a healthier version of a classic burger topped with grilled onions and all the fixings.
Makes 4 servings
Photo & Print Version: http://diabeticgourmet.com/recipes/html/1223.shtml
Ingredients
1-1/2 pounds 95% lean ground beef
1 large sweet onion, cut crosswise into 1/2-inch thick slices
Vegetable oil
Salt and pepper
4 hamburger buns, split, toasted
Lettuce leaves
Tomato slices
Directions
Lightly shape Ground Beef into four 3/4-inch thick patties. Brush onion slices with oil.
Place patties and onion slices on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, 13 to 14 minutes) until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Grill onions, 10 to 12 minutes or until tender, brushing with oil and turning occasionally.
Season burgers and onions with salt and pepper as desired.
Line bottom of each bun with lettuce. Place burgers on top of lettuce. Top with tomatoes and grilled onions. Close bun.
Nutritional Information Per Serving: Calories: 368; Protein: 39 g; Fat: 10 g; Sodium: 324 mg; Saturated Fat: 4 g ; Dietary Fiber: 2 g ; Carbohydrates: 27 g
CHOCOLATE CHIP SCONES
Prep Time: 25 Minutes - Cost: $
Servings: 10 - Difficulty Level: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/130.shtml
Ingredients
1 cup whole wheat flour
1 cup all-purpose flour
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 T sugar
1 T brown sugar
1 T cold light butter or light margarine, suitable for baking
1/2 cup plain nonfat yogurt
1 tsp vanilla extract
1/3 cup mini chocolate chips
Directions
Preheat oven to 400 degrees F. Spray baking sheet with cooking spray.
In a medium bowl, combine flours, baking powder, salt, and sugars. WIth pastry blender or two knives, cut in butter until mixture resembles coarse crumbs.
Using a rubber spatula, stir in yogurt, extract and chips until mixture holds together and forms a ball.
Place dough ball on prepared baking sheet. Pat into a 9-inch circle. Using a sharp knife, mark dough into 12 wedges, cutting into, but not through, dough.
Bake 20 minutes or until golden brown. Cut into wedges and serve warm. Or, cool and store covered and/or freeze up to 3 months. To reheat, bake uncovered at 350 degrees F. for 5 to 10 minutes.
Nutritional Information Per Serving: Calories: 136; Protein: 3 g; Fat: 4 g; Sodium: 181 mg; Cholesterol: 4 mg; Carbohydrates: 24 g; Exchanges: 1 starch; 1/2 fruit and 1/2 fat (2 carb choices)
Showing posts with label Cranberry Cabbage Slaw. Show all posts
Showing posts with label Cranberry Cabbage Slaw. Show all posts
Thursday, September 29, 2016
Thursday, July 21, 2016
Diabetic Thursday
It's Thursday, time for six healthy - not to mention delicious - diabetic recipes, including Golden Peanut Butter Cookies. Enjoy!
MELON WITH FRESH BERRY SAUCE
Yield: 6 servings
View online: http://diabeticgourmet.com/recipes/html/778/shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries
1-1/2 tablespoons orange juice
1/2 teaspoon lemon juice
Sugar substitute equal to 3 tablespoons sugar
1/2 raspberries or blackberries
1/2 honeydew melon
Directions
Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.
Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.
Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.
Nutritional Information Per Serving: Calories: 85; Protein: 1.6 g; Fat: 0.2 g; Sodium: 41 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3.3 g; Carbohydrates: 21 g; Exchanges: 1-1/2 Carbohydrate
CRANBERRY CABBAGE SLAW
This recipe yields 10 1-cup servings, and can be viewed online here.
Ingredients
1 cup halved cranberries
1/4 cup Splenda No Calorie Sweetener, Granulated
2 oranges, peeled and thinly sliced
1 red onion, thinly sliced
4 cups shredded cabbage
1 large apple - peeled, cored and chopped
1/4 cup fat-free mayonnaise
Directions
In a small bowl, toss together the cranberries and Splenda Granulated Sweetener. Cover and refrigerate.
In a large bowl, toss together the oranges, onion, cabbage, apple and mayonnaise until evenly coated. When ready to serve add cranberry mixture and toss again.
Nutritional Information (Per Serving): Calories: 50; Protein:1 g; Sodium: 50 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 8 g; Carbohydrates: 13 g
STUFFED ARTICHOKE HEARTS
Yield: 8 servings
View online: http://diabeticgourmet.com/recipes/html/790.shtml
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Ingredients
1/3 cup chopped ripe tomato
2 tablespoons chopped chives or sliced green onion tops
1 tablespoon grated Parmesan cheese
1 teaspoon olive oil
Dash salt, or to taste (optional)
2 drops hot pepper sauce (optional)
1 (14 ounce) can whole artichoke hearts, well drained
Directions
In a small bowl, mix together the tomato, chives, Parmesan cheese, oil, and salt (if desired).
Remove coarse outer leaves from the artichokes. Cut a small sliver from the bottom of the hearts so they will stand upright. Set the artichoke hearts, bottom side down, on a plate.
Carefully open the leaves to form a cavity. Spoon the stuffing into the cavity in the hearts, dividing evenly.
Serve at once or cover and refrigerate several hours or overnight before serving.
Nutritional Information Per Serving: Calories: 22; Protein: 1 g; Fat: 1 g; Sodium: 104 mg; Cholesterol: 1 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 3 g; Exchanges: 1 Vegetable
GOLDEN PEANUT BUTTER COOKIES
Yield: 40 cookies
Serving size: 1 cookie
View online: http://diabeticgourmet.com/recipes/html/787.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
1 cup whole-wheat pastry flour
3/4 cup oat flour
Sugar substitute equal to 1/4 cup sugar
3/4 teaspoon baking soda
3/4 teaspoon baking powder
2/3 cup peanut butter
1/4 cup plus 2 tablespoons margarine or butter
3/4 cup light brown sugar
1/4 cup fat-free egg substitute
2 tablespoons pure maple syrup
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees F.
Combine the flours, sugar substitute, baking soda, and baking powder in a bowl and stir to mix well. Set aside.
Combine the peanut butter, margarine, and brown sugar in a large bowl and beat with an electric mixer to mix well. Beat in the egg substitute, maple syrup, and vanilla extract. Add the flour mixture to the peanut butter mixture and beat to mix well.
Shape level teaspoonfuls of the dough into balls and arrange 1-1/2 inches apart on ungreased baking sheets. Flatten each cookie to 1/4 -inch thickness by crisscrossing with the tines of a fork. Dip the tines of the fork lightly in sugar between each cookie if desired.
Bake for 10 to 12 minutes, until the bottoms of the cookies are golden brown. Remove the cookies and let sit for 2 minutes. Transfer the cookies to wire racks to cool completely.
Nutritional Information Per Serving: Calories: 77; Protein: 2 g; Fat: 4 g; Sodium: 82 mg; Cholesterol: 0 mg; Saturated Fat: 0.7 g; Dietary Fiber: 0.9 g; Carbohydrates: 9 g; Exchanges: 1/2 Carbohydrate, 1 Fat
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
Yield: 16 appetizers
View online: http://diabeticgourmet.com/recipes/html/783.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Saturated Fat: 0 g; Carbohydrates: 7 g; Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
BROCCOLI FRITTATA
Yield: 4 servings
View Online: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges. Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Sodium: 390 mg; Cholesterol: 0 mg; Fat: 3 g; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Diabetic Exchanges: 1 Vegetable; 2 Meat; 1 Fat
MELON WITH FRESH BERRY SAUCE
Yield: 6 servings
View online: http://diabeticgourmet.com/recipes/html/778/shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries
1-1/2 tablespoons orange juice
1/2 teaspoon lemon juice
Sugar substitute equal to 3 tablespoons sugar
1/2 raspberries or blackberries
1/2 honeydew melon
Directions
Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.
Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.
Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.
Nutritional Information Per Serving: Calories: 85; Protein: 1.6 g; Fat: 0.2 g; Sodium: 41 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3.3 g; Carbohydrates: 21 g; Exchanges: 1-1/2 Carbohydrate
CRANBERRY CABBAGE SLAW
This recipe yields 10 1-cup servings, and can be viewed online here.
Ingredients
1 cup halved cranberries
1/4 cup Splenda No Calorie Sweetener, Granulated
2 oranges, peeled and thinly sliced
1 red onion, thinly sliced
4 cups shredded cabbage
1 large apple - peeled, cored and chopped
1/4 cup fat-free mayonnaise
Directions
In a small bowl, toss together the cranberries and Splenda Granulated Sweetener. Cover and refrigerate.
In a large bowl, toss together the oranges, onion, cabbage, apple and mayonnaise until evenly coated. When ready to serve add cranberry mixture and toss again.
Nutritional Information (Per Serving): Calories: 50; Protein:1 g; Sodium: 50 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 8 g; Carbohydrates: 13 g
STUFFED ARTICHOKE HEARTS
Yield: 8 servings
View online: http://diabeticgourmet.com/recipes/html/790.shtml
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Ingredients
1/3 cup chopped ripe tomato
2 tablespoons chopped chives or sliced green onion tops
1 tablespoon grated Parmesan cheese
1 teaspoon olive oil
Dash salt, or to taste (optional)
2 drops hot pepper sauce (optional)
1 (14 ounce) can whole artichoke hearts, well drained
Directions
In a small bowl, mix together the tomato, chives, Parmesan cheese, oil, and salt (if desired).
Remove coarse outer leaves from the artichokes. Cut a small sliver from the bottom of the hearts so they will stand upright. Set the artichoke hearts, bottom side down, on a plate.
Carefully open the leaves to form a cavity. Spoon the stuffing into the cavity in the hearts, dividing evenly.
Serve at once or cover and refrigerate several hours or overnight before serving.
Nutritional Information Per Serving: Calories: 22; Protein: 1 g; Fat: 1 g; Sodium: 104 mg; Cholesterol: 1 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 3 g; Exchanges: 1 Vegetable
GOLDEN PEANUT BUTTER COOKIES
Yield: 40 cookies
Serving size: 1 cookie
View online: http://diabeticgourmet.com/recipes/html/787.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
1 cup whole-wheat pastry flour
3/4 cup oat flour
Sugar substitute equal to 1/4 cup sugar
3/4 teaspoon baking soda
3/4 teaspoon baking powder
2/3 cup peanut butter
1/4 cup plus 2 tablespoons margarine or butter
3/4 cup light brown sugar
1/4 cup fat-free egg substitute
2 tablespoons pure maple syrup
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees F.
Combine the flours, sugar substitute, baking soda, and baking powder in a bowl and stir to mix well. Set aside.
Combine the peanut butter, margarine, and brown sugar in a large bowl and beat with an electric mixer to mix well. Beat in the egg substitute, maple syrup, and vanilla extract. Add the flour mixture to the peanut butter mixture and beat to mix well.
Shape level teaspoonfuls of the dough into balls and arrange 1-1/2 inches apart on ungreased baking sheets. Flatten each cookie to 1/4 -inch thickness by crisscrossing with the tines of a fork. Dip the tines of the fork lightly in sugar between each cookie if desired.
Bake for 10 to 12 minutes, until the bottoms of the cookies are golden brown. Remove the cookies and let sit for 2 minutes. Transfer the cookies to wire racks to cool completely.
Nutritional Information Per Serving: Calories: 77; Protein: 2 g; Fat: 4 g; Sodium: 82 mg; Cholesterol: 0 mg; Saturated Fat: 0.7 g; Dietary Fiber: 0.9 g; Carbohydrates: 9 g; Exchanges: 1/2 Carbohydrate, 1 Fat
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
Yield: 16 appetizers
View online: http://diabeticgourmet.com/recipes/html/783.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Saturated Fat: 0 g; Carbohydrates: 7 g; Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
BROCCOLI FRITTATA
Yield: 4 servings
View Online: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges. Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Sodium: 390 mg; Cholesterol: 0 mg; Fat: 3 g; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Diabetic Exchanges: 1 Vegetable; 2 Meat; 1 Fat
Thursday, April 16, 2015
Diabetic Thursday
It's been a hectic few days, so, yes, I missed yesterday. I'll try to make it up over the next few days (emphasis on try!). In the meantime, since it's Thursday, today's offerings are diabetic recipes that are pretty yummy. Enjoy!
CHOCOLATE-CHUNK BANANA NUT BREAD
Serves: 18; serving size: 1 (1/2 inch) slice
To view this online, click here.
Ingredients
2 cups all-purpose flour
1 cup Splenda No Calorie Sweetener, Granulated
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
6 (1 ounce) squares Bakers* Semi-Sweet Baking Chocolate
2 eggs
1 cup mashed ripe bananas
1/3 cup oil
1/4 cup milk
1/2 cup chopped walnuts
Directions
Preheat oven to 350 degrees F. Grease 9x5-inch loaf pan. Set aside.
Combine flour, Splenda Granulated Sweetener, baking powder, baking soda, and salt in a large bowl. Set aside. Coarsely chop baking chocolate bars.
Mix eggs, bananas, oil, and milk in a large bowl until well blended. Add dry ingredients; stir until just moistened. Stir in chopped chocolate and walnuts.
Pour into greased loaf pan.
Bake for 45 minutes or until toothpick inserted in center comes out clean. Cool 10 minutes. Remove from pan; cool completely on wire rack.
Nutritional Information Per Serving: Calories: 180; Calories from Fat: 90; Protein: 4 g; Fat: 10 g; Sodium: 105 mg; Cholesterol: 25 mg; Saturated Fat: 2.5 g; Dietary Fiber: 2 g; Carbohydrates: 21 g
BASIL FOCACCIA WEDGES
Yield: 12 servings.
Serving size: 2 pieces.
Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil"
Photo & Print Version: http://diabeticgourmet.com/recipes/html/1216.shtml
Ingredients
1-1/2 Tbsp canola oil, divided
1 cup thinly sliced green bell pepper
1/2 cup thinly sliced red onion
1/2 pkg (8 oz) sliced mushrooms
2 medium cloves garlic, minced
1 pkg (13.8 oz) focaccia-style, refrigerated pizza dough
1/4 tsp dried red pepper flakes
1/2 cup chopped fresh basil leaves
2 small plum tomatoes, cut into 12 rounds total
1/2 cup (2 oz) shredded part-skim mozzarella
2 Tbsp grated Parmesan cheese
16 pitted kalamata olives, chopped
Directions
Preheat oven to 400F. Heat 1 Tbsp canola oil in a large nonstick skillet over medium-high heat. Add bell pepper and onions; cook 2 minutes. Add mushrooms; cook 2 minutes, using two utensils to stir easily. Add garlic, cook 15 seconds and set aside.
On baking sheet, drizzle remaining 1/2 Tbsp canola oil. Use fingertips to spread oil evenly. Unroll dough onto baking sheet and shape into an 11 x 8 inch rectangle. Top dough with pepper flakes and mushroom mixture, spooning as close to edges as possible. Top with basil and arrange tomatoes in 12 even sections.
Bake 12 minutes. Sprinkle evenly with mozzarella. Bake 6 more minutes or until deep golden on edges. Top with Parmesan and sprinkle evenly with olives. Allow to cool to room temperature.
When serving, cut into 12 squares, and then cut each square in half diagonally to make 24 pieces total.
Nutritional Information Per Serving: Calories: 125; Protein: 5 g; Fat: 4.5 g; Sodium: 320 mg; Cholesterol: 5 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g ; Carbohydrates: 18 g
LEEK-MUSHROOM SOUP
Prep Time: 25 Minutes - Cost: $ Servings: 8 - Difficulty Level: 2
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Find this recipe at: http://diabeticgourmet.com/recipes/html/121.shtml
Ingredients
6 large leeks
1/2 pound mushrooms, sliced
2 cloves garlic, minced
1/4 tsp dried tarragon leaves
1/3 cup flour
1/4 tsp white pepper
2 cups low-fat (1% fat) milk
4 cups low-sodium chicken broth
Directions
Trim root ends and tough, dark green tops off leeks. Split leeks lengthwise, rinse with water, and slice thinly to make 1 quart of cut leeks.
In a large, heavy soup pot sprayed with nonstick spray, cook leeks, mushrooms, garlic, tarragon and pepper over medium-high heat, stirring often for 15 minutes. Cover pot if vegetables become too dry.
In a blender, mix flour with milk. Add to cooked vegetables. Add chicken broth and cook over medium heat, stirring constantly, until thickened.
Nutritional Information Per Serving: Calories: 115; Protein: 9 g; Fat: 2 g; Sodium: 407 mg; Cholesterol: 4 mg; Carbohydrates: 16 g; Exchanges: 2 vegetable; 1/2 low-fat milk
CRANBERRY CABBAGE SLAW
Yield: 10 servings
Serving Size: 1 cup slaw
Print Version: http://diabeticgourmet.com/recipes/html/1233.shtml
Ingredients
1 cup halved cranberries
1/4 cup Splenda No Calorie Sweetener, Granulated
2 oranges, peeled and thinly sliced
1 red onion, thinly sliced
4 cups shredded cabbage
1 large apple - peeled, cored and chopped
1/4 cup fat-free mayonnaise
Directions
In a small bowl, toss together the cranberries and Splenda Granulated Sweetener. Cover and refrigerate.
In a large bowl, toss together the oranges, onion, cabbage, apple and mayonnaise until evenly coated. When ready to serve add cranberry mixture and toss again.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Sodium: 50 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 8 g; Carbohydrates: 13 g
GRILLED ONION BURGER
Here's a healthier version of a classic burger topped with grilled onions and all the fixings.
Makes 4 servings
Photo & Print Version: http://diabeticgourmet.com/recipes/html/1223.shtml
Ingredients
1-1/2 pounds 95% lean ground beef
1 large sweet onion, cut crosswise into 1/2-inch thick slices
Vegetable oil
Salt and pepper
4 hamburger buns, split, toasted
Lettuce leaves
Tomato slices
Directions
Lightly shape Ground Beef into four 3/4-inch thick patties. Brush onion slices with oil.
Place patties and onion slices on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, 13 to 14 minutes) until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Grill onions, 10 to 12 minutes or until tender, brushing with oil and turning occasionally.
Season burgers and onions with salt and pepper as desired.
Line bottom of each bun with lettuce. Place burgers on top of lettuce. Top with tomatoes and grilled onions. Close bun.
Nutritional Information Per Serving: Calories: 368; Protein: 39 g; Fat: 10 g; Sodium: 324 mg; Saturated Fat: 4 g ; Dietary Fiber: 2 g ; Carbohydrates: 27 g
CHOCOLATE CHIP SCONES
Prep Time: 25 Minutes - Cost: $ Servings: 10 - Difficulty Level: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/130.shtml
Ingredients
1 cup whole wheat flour
1 cup all-purpose flour
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 T sugar
1 T brown sugar
1 T cold light butter or light margarine, suitable for baking
1/2 cup plain nonfat yogurt
1 tsp vanilla extract
1/3 cup mini chocolate chips
Directions
Preheat oven to 400 degrees F. Spray baking sheet with cooking spray.
In a medium bowl, combine flours, baking powder, salt, and sugars. WIth pastry blender or two knives, cut in butter until mixture resembles coarse crumbs.
Using a rubber spatula, stir in yogurt, extract and chips until mixture holds together and forms a ball.
Place dough ball on prepared baking sheet. Pat into a 9-inch circle. Using a sharp knife, mark dough into 12 wedges, cutting into, but not through, dough.
Bake 20 minutes or until golden brown. Cut into wedges and serve warm. Or, cool and store covered and/or freeze up to 3 months. To reheat, bake uncovered at 350 degrees F. for 5 to 10 minutes.
Nutritional Information Per Serving: Calories: 136; Protein: 3 g; Fat: 4 g; Sodium: 181 mg; Cholesterol: 4 mg; Carbohydrates: 24 g; Exchanges: 1 starch; 1/2 fruit and 1/2 fat (2 carb choices)
CHOCOLATE-CHUNK BANANA NUT BREAD
Serves: 18; serving size: 1 (1/2 inch) slice
To view this online, click here.
Ingredients
2 cups all-purpose flour
1 cup Splenda No Calorie Sweetener, Granulated
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
6 (1 ounce) squares Bakers* Semi-Sweet Baking Chocolate
2 eggs
1 cup mashed ripe bananas
1/3 cup oil
1/4 cup milk
1/2 cup chopped walnuts
Directions
Preheat oven to 350 degrees F. Grease 9x5-inch loaf pan. Set aside.
Combine flour, Splenda Granulated Sweetener, baking powder, baking soda, and salt in a large bowl. Set aside. Coarsely chop baking chocolate bars.
Mix eggs, bananas, oil, and milk in a large bowl until well blended. Add dry ingredients; stir until just moistened. Stir in chopped chocolate and walnuts.
Pour into greased loaf pan.
Bake for 45 minutes or until toothpick inserted in center comes out clean. Cool 10 minutes. Remove from pan; cool completely on wire rack.
Nutritional Information Per Serving: Calories: 180; Calories from Fat: 90; Protein: 4 g; Fat: 10 g; Sodium: 105 mg; Cholesterol: 25 mg; Saturated Fat: 2.5 g; Dietary Fiber: 2 g; Carbohydrates: 21 g
BASIL FOCACCIA WEDGES
Yield: 12 servings.
Serving size: 2 pieces.
Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil"
Photo & Print Version: http://diabeticgourmet.com/recipes/html/1216.shtml
Ingredients
1-1/2 Tbsp canola oil, divided
1 cup thinly sliced green bell pepper
1/2 cup thinly sliced red onion
1/2 pkg (8 oz) sliced mushrooms
2 medium cloves garlic, minced
1 pkg (13.8 oz) focaccia-style, refrigerated pizza dough
1/4 tsp dried red pepper flakes
1/2 cup chopped fresh basil leaves
2 small plum tomatoes, cut into 12 rounds total
1/2 cup (2 oz) shredded part-skim mozzarella
2 Tbsp grated Parmesan cheese
16 pitted kalamata olives, chopped
Directions
Preheat oven to 400F. Heat 1 Tbsp canola oil in a large nonstick skillet over medium-high heat. Add bell pepper and onions; cook 2 minutes. Add mushrooms; cook 2 minutes, using two utensils to stir easily. Add garlic, cook 15 seconds and set aside.
On baking sheet, drizzle remaining 1/2 Tbsp canola oil. Use fingertips to spread oil evenly. Unroll dough onto baking sheet and shape into an 11 x 8 inch rectangle. Top dough with pepper flakes and mushroom mixture, spooning as close to edges as possible. Top with basil and arrange tomatoes in 12 even sections.
Bake 12 minutes. Sprinkle evenly with mozzarella. Bake 6 more minutes or until deep golden on edges. Top with Parmesan and sprinkle evenly with olives. Allow to cool to room temperature.
When serving, cut into 12 squares, and then cut each square in half diagonally to make 24 pieces total.
Nutritional Information Per Serving: Calories: 125; Protein: 5 g; Fat: 4.5 g; Sodium: 320 mg; Cholesterol: 5 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g ; Carbohydrates: 18 g
LEEK-MUSHROOM SOUP
Prep Time: 25 Minutes - Cost: $ Servings: 8 - Difficulty Level: 2
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Find this recipe at: http://diabeticgourmet.com/recipes/html/121.shtml
Ingredients
6 large leeks
1/2 pound mushrooms, sliced
2 cloves garlic, minced
1/4 tsp dried tarragon leaves
1/3 cup flour
1/4 tsp white pepper
2 cups low-fat (1% fat) milk
4 cups low-sodium chicken broth
Directions
Trim root ends and tough, dark green tops off leeks. Split leeks lengthwise, rinse with water, and slice thinly to make 1 quart of cut leeks.
In a large, heavy soup pot sprayed with nonstick spray, cook leeks, mushrooms, garlic, tarragon and pepper over medium-high heat, stirring often for 15 minutes. Cover pot if vegetables become too dry.
In a blender, mix flour with milk. Add to cooked vegetables. Add chicken broth and cook over medium heat, stirring constantly, until thickened.
Nutritional Information Per Serving: Calories: 115; Protein: 9 g; Fat: 2 g; Sodium: 407 mg; Cholesterol: 4 mg; Carbohydrates: 16 g; Exchanges: 2 vegetable; 1/2 low-fat milk
CRANBERRY CABBAGE SLAW
Yield: 10 servings
Serving Size: 1 cup slaw
Print Version: http://diabeticgourmet.com/recipes/html/1233.shtml
Ingredients
1 cup halved cranberries
1/4 cup Splenda No Calorie Sweetener, Granulated
2 oranges, peeled and thinly sliced
1 red onion, thinly sliced
4 cups shredded cabbage
1 large apple - peeled, cored and chopped
1/4 cup fat-free mayonnaise
Directions
In a small bowl, toss together the cranberries and Splenda Granulated Sweetener. Cover and refrigerate.
In a large bowl, toss together the oranges, onion, cabbage, apple and mayonnaise until evenly coated. When ready to serve add cranberry mixture and toss again.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Sodium: 50 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 8 g; Carbohydrates: 13 g
GRILLED ONION BURGER
Here's a healthier version of a classic burger topped with grilled onions and all the fixings.
Makes 4 servings
Photo & Print Version: http://diabeticgourmet.com/recipes/html/1223.shtml
Ingredients
1-1/2 pounds 95% lean ground beef
1 large sweet onion, cut crosswise into 1/2-inch thick slices
Vegetable oil
Salt and pepper
4 hamburger buns, split, toasted
Lettuce leaves
Tomato slices
Directions
Lightly shape Ground Beef into four 3/4-inch thick patties. Brush onion slices with oil.
Place patties and onion slices on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, 13 to 14 minutes) until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Grill onions, 10 to 12 minutes or until tender, brushing with oil and turning occasionally.
Season burgers and onions with salt and pepper as desired.
Line bottom of each bun with lettuce. Place burgers on top of lettuce. Top with tomatoes and grilled onions. Close bun.
Nutritional Information Per Serving: Calories: 368; Protein: 39 g; Fat: 10 g; Sodium: 324 mg; Saturated Fat: 4 g ; Dietary Fiber: 2 g ; Carbohydrates: 27 g
CHOCOLATE CHIP SCONES
Prep Time: 25 Minutes - Cost: $ Servings: 10 - Difficulty Level: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/130.shtml
Ingredients
1 cup whole wheat flour
1 cup all-purpose flour
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 T sugar
1 T brown sugar
1 T cold light butter or light margarine, suitable for baking
1/2 cup plain nonfat yogurt
1 tsp vanilla extract
1/3 cup mini chocolate chips
Directions
Preheat oven to 400 degrees F. Spray baking sheet with cooking spray.
In a medium bowl, combine flours, baking powder, salt, and sugars. WIth pastry blender or two knives, cut in butter until mixture resembles coarse crumbs.
Using a rubber spatula, stir in yogurt, extract and chips until mixture holds together and forms a ball.
Place dough ball on prepared baking sheet. Pat into a 9-inch circle. Using a sharp knife, mark dough into 12 wedges, cutting into, but not through, dough.
Bake 20 minutes or until golden brown. Cut into wedges and serve warm. Or, cool and store covered and/or freeze up to 3 months. To reheat, bake uncovered at 350 degrees F. for 5 to 10 minutes.
Nutritional Information Per Serving: Calories: 136; Protein: 3 g; Fat: 4 g; Sodium: 181 mg; Cholesterol: 4 mg; Carbohydrates: 24 g; Exchanges: 1 starch; 1/2 fruit and 1/2 fat (2 carb choices)
Thursday, November 6, 2014
Diabetic Thursday
If it's Thursday, it's time for some healthy diabetic recipes. Enjoy!
MELON WITH FRESH BERRY SAUCE
Yield: 6 servings
View online: http://diabeticgourmet.com/recipes/html/778/shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries
1-1/2 tablespoons orange juice
1/2 teaspoon lemon juice
Sugar substitute equal to 3 tablespoons sugar
1/2 raspberries or blackberries
1/2 honeydew melon
Directions
Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.
Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.
Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.
Nutritional Information Per Serving: Calories: 85; Protein: 1.6 g; Fat: 0.2 g; Sodium: 41 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3.3 g; Carbohydrates: 21 g; Exchanges: 1-1/2 Carbohydrate
CRANBERRY CABBAGE SLAW
This recipe yields 10 1-cup servings, and can be viewed online here.
Ingredients
1 cup halved cranberries
1/4 cup Splenda No Calorie Sweetener, Granulated
2 oranges, peeled and thinly sliced
1 red onion, thinly sliced
4 cups shredded cabbage
1 large apple - peeled, cored and chopped
1/4 cup fat-free mayonnaise
Directions
In a small bowl, toss together the cranberries and Splenda Granulated Sweetener. Cover and refrigerate.
In a large bowl, toss together the oranges, onion, cabbage, apple and mayonnaise until evenly coated. When ready to serve add cranberry mixture and toss again.
Nutritional Information (Per Serving): Calories: 50; Protein:1 g; Sodium: 50 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 8 g; Carbohydrates: 13 g
STUFFED ARTICHOKE HEARTS
Yield: 8 servings
View online: http://diabeticgourmet.com/recipes/html/790.shtml
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Ingredients
1/3 cup chopped ripe tomato
2 tablespoons chopped chives or sliced green onion tops
1 tablespoon grated Parmesan cheese
1 teaspoon olive oil
Dash salt, or to taste (optional)
2 drops hot pepper sauce (optional)
1 (14 ounce) can whole artichoke hearts, well drained
Directions
In a small bowl, mix together the tomato, chives, Parmesan cheese, oil, and salt (if desired).
Remove coarse outer leaves from the artichokes. Cut a small sliver from the bottom of the hearts so they will stand upright. Set the artichoke hearts, bottom side down, on a plate.
Carefully open the leaves to form a cavity. Spoon the stuffing into the cavity in the hearts, dividing evenly.
Serve at once or cover and refrigerate several hours or overnight before serving.
Nutritional Information Per Serving: Calories: 22; Protein: 1 g; Fat: 1 g; Sodium: 104 mg; Cholesterol: 1 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 3 g; Exchanges: 1 Vegetable
GOLDEN PEANUT BUTTER COOKIES
Yield: 40 cookies
Serving size: 1 cookie
View online: http://diabeticgourmet.com/recipes/html/787.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
1 cup whole-wheat pastry flour
3/4 cup oat flour
Sugar substitute equal to 1/4 cup sugar
3/4 teaspoon baking soda
3/4 teaspoon baking powder
2/3 cup peanut butter
1/4 cup plus 2 tablespoons margarine or butter
3/4 cup light brown sugar
1/4 cup fat-free egg substitute
2 tablespoons pure maple syrup
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees F.
Combine the flours, sugar substitute, baking soda, and baking powder in a bowl and stir to mix well. Set aside.
Combine the peanut butter, margarine, and brown sugar in a large bowl and beat with an electric mixer to mix well. Beat in the egg substitute, maple syrup, and vanilla extract. Add the flour mixture to the peanut butter mixture and beat to mix well.
Shape level teaspoonfuls of the dough into balls and arrange 1-1/2 inches apart on ungreased baking sheets. Flatten each cookie to 1/4 -inch thickness by crisscrossing with the tines of a fork. Dip the tines of the fork lightly in sugar between each cookie if desired.
Bake for 10 to 12 minutes, until the bottoms of the cookies are golden brown. Remove the cookies and let sit for 2 minutes. Transfer the cookies to wire racks to cool completely.
Nutritional Information Per Serving: Calories: 77; Protein: 2 g; Fat: 4 g; Sodium: 82 mg; Cholesterol: 0 mg; Saturated Fat: 0.7 g; Dietary Fiber: 0.9 g; Carbohydrates: 9 g; Exchanges: 1/2 Carbohydrate, 1 Fat
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
Yield: 16 appetizers
View online: http://diabeticgourmet.com/recipes/html/783.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Saturated Fat: 0 g; Carbohydrates: 7 g; Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
BROCCOLI FRITTATA
Yield: 4 servings
View Online: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges. Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Sodium: 390 mg; Cholesterol: 0 mg; Fat: 3 g; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Diabetic Exchanges: 1 Vegetable; 2 Meat; 1 Fat
MELON WITH FRESH BERRY SAUCE
Yield: 6 servings
View online: http://diabeticgourmet.com/recipes/html/778/shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries
1-1/2 tablespoons orange juice
1/2 teaspoon lemon juice
Sugar substitute equal to 3 tablespoons sugar
1/2 raspberries or blackberries
1/2 honeydew melon
Directions
Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.
Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.
Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.
Nutritional Information Per Serving: Calories: 85; Protein: 1.6 g; Fat: 0.2 g; Sodium: 41 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3.3 g; Carbohydrates: 21 g; Exchanges: 1-1/2 Carbohydrate
CRANBERRY CABBAGE SLAW
This recipe yields 10 1-cup servings, and can be viewed online here.
Ingredients
1 cup halved cranberries
1/4 cup Splenda No Calorie Sweetener, Granulated
2 oranges, peeled and thinly sliced
1 red onion, thinly sliced
4 cups shredded cabbage
1 large apple - peeled, cored and chopped
1/4 cup fat-free mayonnaise
Directions
In a small bowl, toss together the cranberries and Splenda Granulated Sweetener. Cover and refrigerate.
In a large bowl, toss together the oranges, onion, cabbage, apple and mayonnaise until evenly coated. When ready to serve add cranberry mixture and toss again.
Nutritional Information (Per Serving): Calories: 50; Protein:1 g; Sodium: 50 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 8 g; Carbohydrates: 13 g
STUFFED ARTICHOKE HEARTS
Yield: 8 servings
View online: http://diabeticgourmet.com/recipes/html/790.shtml
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Ingredients
1/3 cup chopped ripe tomato
2 tablespoons chopped chives or sliced green onion tops
1 tablespoon grated Parmesan cheese
1 teaspoon olive oil
Dash salt, or to taste (optional)
2 drops hot pepper sauce (optional)
1 (14 ounce) can whole artichoke hearts, well drained
Directions
In a small bowl, mix together the tomato, chives, Parmesan cheese, oil, and salt (if desired).
Remove coarse outer leaves from the artichokes. Cut a small sliver from the bottom of the hearts so they will stand upright. Set the artichoke hearts, bottom side down, on a plate.
Carefully open the leaves to form a cavity. Spoon the stuffing into the cavity in the hearts, dividing evenly.
Serve at once or cover and refrigerate several hours or overnight before serving.
Nutritional Information Per Serving: Calories: 22; Protein: 1 g; Fat: 1 g; Sodium: 104 mg; Cholesterol: 1 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 3 g; Exchanges: 1 Vegetable
GOLDEN PEANUT BUTTER COOKIES
Yield: 40 cookies
Serving size: 1 cookie
View online: http://diabeticgourmet.com/recipes/html/787.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
1 cup whole-wheat pastry flour
3/4 cup oat flour
Sugar substitute equal to 1/4 cup sugar
3/4 teaspoon baking soda
3/4 teaspoon baking powder
2/3 cup peanut butter
1/4 cup plus 2 tablespoons margarine or butter
3/4 cup light brown sugar
1/4 cup fat-free egg substitute
2 tablespoons pure maple syrup
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees F.
Combine the flours, sugar substitute, baking soda, and baking powder in a bowl and stir to mix well. Set aside.
Combine the peanut butter, margarine, and brown sugar in a large bowl and beat with an electric mixer to mix well. Beat in the egg substitute, maple syrup, and vanilla extract. Add the flour mixture to the peanut butter mixture and beat to mix well.
Shape level teaspoonfuls of the dough into balls and arrange 1-1/2 inches apart on ungreased baking sheets. Flatten each cookie to 1/4 -inch thickness by crisscrossing with the tines of a fork. Dip the tines of the fork lightly in sugar between each cookie if desired.
Bake for 10 to 12 minutes, until the bottoms of the cookies are golden brown. Remove the cookies and let sit for 2 minutes. Transfer the cookies to wire racks to cool completely.
Nutritional Information Per Serving: Calories: 77; Protein: 2 g; Fat: 4 g; Sodium: 82 mg; Cholesterol: 0 mg; Saturated Fat: 0.7 g; Dietary Fiber: 0.9 g; Carbohydrates: 9 g; Exchanges: 1/2 Carbohydrate, 1 Fat
SPINACH AND SUN-DRIED TOMATO QUESADILLAS
Yield: 16 appetizers
View online: http://diabeticgourmet.com/recipes/html/783.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
2 tablespoons julienned or diced sun-dried tomatoes in olive oil, drained
1-1/2 cups (moderately packed) chopped fresh spinach
1 cup shredded nonfat or reduced-fat mozzarella cheese
4 whole-wheat flour tortillas (8-inch rounds)
Directions
Place 1 to 2 teaspoons of the oil from the jar of sun-dried tomatoes in a medium nonstick skillet and place over medium-high heat. Add the spinach and saute for a minute or two, just until the spinach is wilted. Remove the skillet from the heat and stir in the sun-dried tomatoes.
Lay a tortilla on a flat surface and sprinkle the bottom half only with a quarter of the spinach mixture. Sprinkle with a quarter of the cheese. Fold the top half of the tortilla over to enclose the filling. Repeat with the remaining ingredients to make 4 filled tortillas.
Coat a large griddle or nonstick skillet with cooking spray and preheat over medium heat until a drop of water sizzles when it hits the heated surface.
Lay the quesadillas on the griddle and cook for about 1-1/2 minutes, until the bottoms are golden brown. Spray the tops lightly with the cooking spray and then turn with a spatula. Cook for an additional 1-1/2 minutes, until the second side is golden brown.
Transfer the quesadillas to a cutting board and cut each one into 4 wedges. Serve hot.
Nutritional Information Per Serving: Calories: 47; Fat: 0.9 g; Sodium: 106 mg; Cholesterol: 1 mg; Saturated Fat: 0 g; Carbohydrates: 7 g; Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat
BROCCOLI FRITTATA
Yield: 4 servings
View Online: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges. Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Sodium: 390 mg; Cholesterol: 0 mg; Fat: 3 g; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Diabetic Exchanges: 1 Vegetable; 2 Meat; 1 Fat
Wednesday, October 8, 2014
Wednesday Recipes
It's the middle of the week...if you've made it this far during the work week, you can make it through Friday. (That is, if you have a Monday through Friday work week.) Here are a few recipes to help you out this evening, as well as possibly months to come. Enjoy!
BANANA SPLIT CAKE
I know, I know, we've all been told not to start off a meal with dessert. But this one is nice and easy, and can really be made any time. It came from someone on an emailing list that I was on years ago, so I'm really not sure of its origins. But it's sure to be a winner. Serves 9.
2 1/3 cups Bisquick® Original baking mix
1/2 cup milk
3 tablespoons sugar
3 tablespoons margarine or butter, melted
1 pint vanilla or chocolate ice cream
1 package (10 ounce) frozen strawberries in syrup, thawed
2 medium bananas, sliced
1 cup frozen (thawed) whipped topping
1/3 cup chocolate fudge topping, heated
Instructions
Heat oven to 425°.
Stir baking mix, milk, sugar and margarine until soft dough forms. Drop by 9 spoonfuls onto ungreased cookie sheet. Bake 9 to 11 minutes or until golden brown.
Split warm shortcakes. Fill and top with ice cream, strawberries, bananas, whipped topping and fudge topping.
TUSCAN KALE AND CARROT SOUP
This was in the October 2013 issue of Vegetarian Times, page 74. It starts off, “This recipe calls for steaming the kale in a steamer insert placed over the soup's brothy base to keep the greens brightly colored and crisp-tender.” Serves 8 in 30 minutes or less.
The recipe can be viewed online here.
This recipe calls for steaming the kale in a steamer insert placed over the soup’s brothy base to keep the greens brightly colored and crisp-tender.
2 bunches multicolored carrots, cut into 1-inch chunks (4 cups)
4 cups low-sodium vegetable broth
1 15-oz. can diced tomatoes in juice
2 12-oz. bunches Tuscan kale, thinly sliced
1/4 cup chopped fresh basil, plus 6 whole leaves, divided
2 Tbs. chopped chives, plus handful whole chives, divided
1 15-oz. can white beans, rinsed and drained
1 Tbs. balsamic vinegar
Bring carrots, broth, tomatoes with juice, and 2 cups water to a simmer in large stockpot with steamer insert over medium heat.
Place kale, whole basil leaves, and whole chives in steamer insert. Set steamer inside stockpot, cover, and steam 5 to 7 minutes, using tongs to stir halfway through. Remove and discard basil and chives. Add kale, beans, and vinegar to soup, and return to a simmer. Season with salt and pepper, if desired. Stir in chopped basil and chives just before serving.
nutritional information Per 1 1/4-cup serving: Calories: 128; Protein: 7 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 25 g; Cholesterol: 0 mg; Sodium: 358 mg; Fiber: 8 g; Sugar: 6 g; Vegan; Gluten-Free
CRANBERRY CABBAGE SLAW
This recipe yields 10 1-cup servings, and can be viewed online here.
Ingredients
1 cup halved cranberries
1/4 cup Splenda No Calorie Sweetener, Granulated
2 oranges, peeled and thinly sliced
1 red onion, thinly sliced
4 cups shredded cabbage
1 large apple - peeled, cored and chopped
1/4 cup fat-free mayonnaise
Directions
In a small bowl, toss together the cranberries and Splenda Granulated Sweetener. Cover and refrigerate.
In a large bowl, toss together the oranges, onion, cabbage, apple and mayonnaise until evenly coated. When ready to serve add cranberry mixture and toss again.
Nutritional Information (Per Serving): Calories: 50; Protein:1 g; Sodium: 50 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 8 g; Carbohydrates: 13 g
BENECOL MACARONI AND CHEESE
While I've posted this once before, one of my sons and I love this enough to warrant a repost.
For several years, there was a magazine dedicated to walking, titled Walking Magazine.It had many good articles, tips and recipes for those of us who feel a little more comfortable race-walking, rather than running. Unfortunately, the magazine folded several years ago. This recipe was in it during its final year. Serves 4.
1/2 lb. small shell style macaroni
4 Tbs. Benecol
3 Tbs. all purpose flour
3 Tbs. finely chopped onion
1 1/2 C 2% milk, warmed
few drops Tabasco Sauce
1-pint nonfat cottage (or ricotta) cheese
1 tsp. salt
1/2 C flavored bread crumbs
1 Tbs. olive oil
Preheat oven to 375 degrees. Spray a 9-by-9 inch pan liberally with nonstick cooking spray. Cook shells according to package directions, strain, and rinse with cold water. Set aside.
To prepare sauce, melt Benecol in 2-quart saucepan over medium heat. Quickly whisk in flour, add onions, and cook for 1 minute. Slowly pour milk into flour mixture, whisking constantly to avoid lumps. Add Tabasco Sauce and cook an additional minute. Whisk in cheese and salt, and blend in shells; transfer mixture to prepared pan.
In small bowl, mix oil and bread crumbs together; spoon over top of macaroni and cheese. Bake for 20 minutes.
Per Serving: 510 calories; 27.2% calories from fat; 3G saturated fat; 65G carbohydrates; 12MG cholesterol; 612MG sodium; 2G fiber
CHOCOLATE CHERRY PIE - Vegan tofu cherry "cream" pie recipe
Jolinda Hackett, About.com's Vegetarian blog guide, writes, "Chocolate cherry pie - Vegan tofu cherry "cream" pie recipe - delicious! I'd love to try this same method with strawberries or perhaps even Elvis-style, with bananas."
Ingredients:
1 (12 oz.) box firm silken tofu
1/4 cup cocoa powder
1/4 cup sugar
1/2 cup chocolate chips, melted
1/2 teaspoon almond extract
1 prepared vegan graham cracker pie crust
1 (12 oz.) package frozen dark sweet cherries, thawed and drained
1 cup non-dairy whipped topping
Preparation:
First, prepare the cherries. Slice them in half and remove the pics, if needed. Set a handful of cherries aside to use as a garnish on top of the pie.
Next, prepare the chocolate "cream" filling. Process the tofu in a blender or food processor until smooth and creamy. Add the cocoa powder, sugar, melted chocolate chips, and almond extract. Process again until mixture is smooth.
To prepare the pie, place about 1/3 of the chocolate tofu mix in a single layer in the prepared pie crust. Next, place the cherries in a single layer on top of the chocolate tofu mixture and spread the remaining chocolate tofu on top.
Refrigerate for at least 4 hours before serving. Garnish each slice with whipped topping and reserved cherries.
This recipe makes one pie of 8 servings.
Nutritional information, per serving: Calories: 270, Total Fat: 13g, Saturated Fat: 5g, Cholesterol: 0mg, Sodium: 100mg, Carbohydrates: 36g, Dietary Fiber: 2g. Sugar: 24g, Protein: 6g
BAKED MACARONI AND CHEESE
Kathy Kingsley, About.com's American Food blog's guide, writes, “A true American classic, this recipe for baked macaroni and cheese couldn't be easier or more comforting. It's also a a very versatile dish, lending itself to many variations. For example, no reason to stick to elbow macaroni for the recipe, try it with penne, rigatoni or rotini. And you can mix-up the cheese you use, too. How about a mixture of cheddar and Monterrey Jack, or Gruyere and fontina? The variations on the dish are only limited by your imagination.
Prep Time: 15 minutes; Cook Time: 30 minutes; Total Time: 45 minutes; Yield: Serves 8
Ingredients:
12 ounces elbow macaroni (3 cups)
1/2 stick (4 tablespoons) butter
1/2 cup finely minced onion
1/4 cup all-purpose flour
3 1/2 cups whole or 2-percent fat milk
1 teaspoon Dijon mustard
Pinch cayenne pepper
1/2 teaspoon salt
1/2 teaspoon ground black pepper
8 ounces shredded Cheddar cheese (2 cups)
1 cup fresh bread crumbs, or 1/2 cup dried
Preparation:
Preheat the oven to 375°F.
Bring a large pot of lightly salted water to a boil. Add the pasta and cook according to the package directions. Drain in a colander.
In a large saucepan, melt the butter over medium heat. Add the onion and cook, stirring often, for 5 minutes, or until softened. Stir in the flour and cook, stirring for 1 minute.
Slowly pour in the milk and whisk until mixture is smooth. Cook over medium heat, whisking often, until mixture thickens and bubbles, about 6 minutes. Stir in the mustard and cayenne pepper.
Stir in 1 1/2 cups of the shredded cheese until melted and smooth. Season with salt and pepper.
Add the pasta to the cheese sauce and toss to coat. Scrape the mixture into a 9 - by- 13-inch baking dish.
In a small bowl, combine the remaining 1/2 cup shredded cheese and breadcrumbs. Sprinkle the breadcrumb mixture over the top of the macaroni and cheese.
Bake the casserole until the top is golden brown, about 30 minutes. Serve hot.
Recipe Notes
You can mix-up the recipe some by adding 1 cup of chopped ham and/or 1/2 cup of thawed, frozen peas.
Another variation for this macaroni and cheese is to use Fontina cheese and add some sauteed, chopped mushrooms and spinach, or use some Monterrey Jack cheese and add some canned chopped green chilies and a little chili powder.
Make individual servings of mac and cheese: Spoon the macaroni and cheese into 1 to 2 cup-size ramekins, and bake for 15 to 20 minutes.
To ensure that the sauce is smooth, add the cheese in small batches, stirring until smooth before adding the next batch.
BANANA SPLIT CAKE
I know, I know, we've all been told not to start off a meal with dessert. But this one is nice and easy, and can really be made any time. It came from someone on an emailing list that I was on years ago, so I'm really not sure of its origins. But it's sure to be a winner. Serves 9.
2 1/3 cups Bisquick® Original baking mix
1/2 cup milk
3 tablespoons sugar
3 tablespoons margarine or butter, melted
1 pint vanilla or chocolate ice cream
1 package (10 ounce) frozen strawberries in syrup, thawed
2 medium bananas, sliced
1 cup frozen (thawed) whipped topping
1/3 cup chocolate fudge topping, heated
Instructions
Heat oven to 425°.
Stir baking mix, milk, sugar and margarine until soft dough forms. Drop by 9 spoonfuls onto ungreased cookie sheet. Bake 9 to 11 minutes or until golden brown.
Split warm shortcakes. Fill and top with ice cream, strawberries, bananas, whipped topping and fudge topping.
TUSCAN KALE AND CARROT SOUP
This was in the October 2013 issue of Vegetarian Times, page 74. It starts off, “This recipe calls for steaming the kale in a steamer insert placed over the soup's brothy base to keep the greens brightly colored and crisp-tender.” Serves 8 in 30 minutes or less.
The recipe can be viewed online here.
This recipe calls for steaming the kale in a steamer insert placed over the soup’s brothy base to keep the greens brightly colored and crisp-tender.
2 bunches multicolored carrots, cut into 1-inch chunks (4 cups)
4 cups low-sodium vegetable broth
1 15-oz. can diced tomatoes in juice
2 12-oz. bunches Tuscan kale, thinly sliced
1/4 cup chopped fresh basil, plus 6 whole leaves, divided
2 Tbs. chopped chives, plus handful whole chives, divided
1 15-oz. can white beans, rinsed and drained
1 Tbs. balsamic vinegar
Bring carrots, broth, tomatoes with juice, and 2 cups water to a simmer in large stockpot with steamer insert over medium heat.
Place kale, whole basil leaves, and whole chives in steamer insert. Set steamer inside stockpot, cover, and steam 5 to 7 minutes, using tongs to stir halfway through. Remove and discard basil and chives. Add kale, beans, and vinegar to soup, and return to a simmer. Season with salt and pepper, if desired. Stir in chopped basil and chives just before serving.
nutritional information Per 1 1/4-cup serving: Calories: 128; Protein: 7 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 25 g; Cholesterol: 0 mg; Sodium: 358 mg; Fiber: 8 g; Sugar: 6 g; Vegan; Gluten-Free
CRANBERRY CABBAGE SLAW
This recipe yields 10 1-cup servings, and can be viewed online here.
Ingredients
1 cup halved cranberries
1/4 cup Splenda No Calorie Sweetener, Granulated
2 oranges, peeled and thinly sliced
1 red onion, thinly sliced
4 cups shredded cabbage
1 large apple - peeled, cored and chopped
1/4 cup fat-free mayonnaise
Directions
In a small bowl, toss together the cranberries and Splenda Granulated Sweetener. Cover and refrigerate.
In a large bowl, toss together the oranges, onion, cabbage, apple and mayonnaise until evenly coated. When ready to serve add cranberry mixture and toss again.
Nutritional Information (Per Serving): Calories: 50; Protein:1 g; Sodium: 50 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 8 g; Carbohydrates: 13 g
BENECOL MACARONI AND CHEESE
While I've posted this once before, one of my sons and I love this enough to warrant a repost.
For several years, there was a magazine dedicated to walking, titled Walking Magazine.It had many good articles, tips and recipes for those of us who feel a little more comfortable race-walking, rather than running. Unfortunately, the magazine folded several years ago. This recipe was in it during its final year. Serves 4.
1/2 lb. small shell style macaroni
4 Tbs. Benecol
3 Tbs. all purpose flour
3 Tbs. finely chopped onion
1 1/2 C 2% milk, warmed
few drops Tabasco Sauce
1-pint nonfat cottage (or ricotta) cheese
1 tsp. salt
1/2 C flavored bread crumbs
1 Tbs. olive oil
Preheat oven to 375 degrees. Spray a 9-by-9 inch pan liberally with nonstick cooking spray. Cook shells according to package directions, strain, and rinse with cold water. Set aside.
To prepare sauce, melt Benecol in 2-quart saucepan over medium heat. Quickly whisk in flour, add onions, and cook for 1 minute. Slowly pour milk into flour mixture, whisking constantly to avoid lumps. Add Tabasco Sauce and cook an additional minute. Whisk in cheese and salt, and blend in shells; transfer mixture to prepared pan.
In small bowl, mix oil and bread crumbs together; spoon over top of macaroni and cheese. Bake for 20 minutes.
Per Serving: 510 calories; 27.2% calories from fat; 3G saturated fat; 65G carbohydrates; 12MG cholesterol; 612MG sodium; 2G fiber
CHOCOLATE CHERRY PIE - Vegan tofu cherry "cream" pie recipe
Jolinda Hackett, About.com's Vegetarian blog guide, writes, "Chocolate cherry pie - Vegan tofu cherry "cream" pie recipe - delicious! I'd love to try this same method with strawberries or perhaps even Elvis-style, with bananas."
Ingredients:
1 (12 oz.) box firm silken tofu
1/4 cup cocoa powder
1/4 cup sugar
1/2 cup chocolate chips, melted
1/2 teaspoon almond extract
1 prepared vegan graham cracker pie crust
1 (12 oz.) package frozen dark sweet cherries, thawed and drained
1 cup non-dairy whipped topping
Preparation:
First, prepare the cherries. Slice them in half and remove the pics, if needed. Set a handful of cherries aside to use as a garnish on top of the pie.
Next, prepare the chocolate "cream" filling. Process the tofu in a blender or food processor until smooth and creamy. Add the cocoa powder, sugar, melted chocolate chips, and almond extract. Process again until mixture is smooth.
To prepare the pie, place about 1/3 of the chocolate tofu mix in a single layer in the prepared pie crust. Next, place the cherries in a single layer on top of the chocolate tofu mixture and spread the remaining chocolate tofu on top.
Refrigerate for at least 4 hours before serving. Garnish each slice with whipped topping and reserved cherries.
This recipe makes one pie of 8 servings.
Nutritional information, per serving: Calories: 270, Total Fat: 13g, Saturated Fat: 5g, Cholesterol: 0mg, Sodium: 100mg, Carbohydrates: 36g, Dietary Fiber: 2g. Sugar: 24g, Protein: 6g
BAKED MACARONI AND CHEESE
Kathy Kingsley, About.com's American Food blog's guide, writes, “A true American classic, this recipe for baked macaroni and cheese couldn't be easier or more comforting. It's also a a very versatile dish, lending itself to many variations. For example, no reason to stick to elbow macaroni for the recipe, try it with penne, rigatoni or rotini. And you can mix-up the cheese you use, too. How about a mixture of cheddar and Monterrey Jack, or Gruyere and fontina? The variations on the dish are only limited by your imagination.
Prep Time: 15 minutes; Cook Time: 30 minutes; Total Time: 45 minutes; Yield: Serves 8
Ingredients:
12 ounces elbow macaroni (3 cups)
1/2 stick (4 tablespoons) butter
1/2 cup finely minced onion
1/4 cup all-purpose flour
3 1/2 cups whole or 2-percent fat milk
1 teaspoon Dijon mustard
Pinch cayenne pepper
1/2 teaspoon salt
1/2 teaspoon ground black pepper
8 ounces shredded Cheddar cheese (2 cups)
1 cup fresh bread crumbs, or 1/2 cup dried
Preparation:
Preheat the oven to 375°F.
Bring a large pot of lightly salted water to a boil. Add the pasta and cook according to the package directions. Drain in a colander.
In a large saucepan, melt the butter over medium heat. Add the onion and cook, stirring often, for 5 minutes, or until softened. Stir in the flour and cook, stirring for 1 minute.
Slowly pour in the milk and whisk until mixture is smooth. Cook over medium heat, whisking often, until mixture thickens and bubbles, about 6 minutes. Stir in the mustard and cayenne pepper.
Stir in 1 1/2 cups of the shredded cheese until melted and smooth. Season with salt and pepper.
Add the pasta to the cheese sauce and toss to coat. Scrape the mixture into a 9 - by- 13-inch baking dish.
In a small bowl, combine the remaining 1/2 cup shredded cheese and breadcrumbs. Sprinkle the breadcrumb mixture over the top of the macaroni and cheese.
Bake the casserole until the top is golden brown, about 30 minutes. Serve hot.
Recipe Notes
You can mix-up the recipe some by adding 1 cup of chopped ham and/or 1/2 cup of thawed, frozen peas.
Another variation for this macaroni and cheese is to use Fontina cheese and add some sauteed, chopped mushrooms and spinach, or use some Monterrey Jack cheese and add some canned chopped green chilies and a little chili powder.
Make individual servings of mac and cheese: Spoon the macaroni and cheese into 1 to 2 cup-size ramekins, and bake for 15 to 20 minutes.
To ensure that the sauce is smooth, add the cheese in small batches, stirring until smooth before adding the next batch.
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