Happy New Year! Here's to another great year, along with more recipes. Here's today's second post on Donvessions of a Foodie. Enjoy!
VERY BLUEBERRY SUNDAES
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/793.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
Sauce:
1 cup frozen blueberries
3 tablespoons orange juice OR 2 tablespoons orange juice plus 1 tablespoon orange liqueur
Sugar substitute equal to 2 tablespoons sugar
Rest of ingredients:
2 cups low-fat vanilla ice cream
1/4 cup chopped toasted pecans or sliced toasted almonds
Directions
To make the sauce, place the blueberries, orange juice, and sugar substitute in a mini food processor and process until smooth. Set aside for about 15 minutes, until the mixture has thawed. Or transfer to a covered container and chill until ready to use.
To assemble the sundaes, place a 1/2 cup scoop of ice cream in each of 4 dessert dishes. Top the ice cream in each dish with a quarter of the sauce and a sprinkling of the nuts. Serve immediately.
Nutritional Information Per Serving: Calories: 176; Protein: 3.9 g; Fat: 7.6 g; Sodium: 50 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 2.8 g; Carbohydrates: 25 g; Exchanges: 1-1/2 Carbohydrate, 1-1/2 Fat
ORANGE AND JICAMA SALAD
Serves 2. To view online, go to http://diabeticgourmet.com/recipes/html/9.shtml
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce. Top with orange slices. Mound with jicama. Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl. Whisk in oil in thin stream. Spoon over salads. Garnish with minced cilantro.
Nutritional Information (Per Serving): Calories: 282; Protein: 4.9 g; Sodium: 36 mg; Fat: 2.8 g; Carbohydrates: 10 g; Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
EGGPLANT POLENTA STACK
Purchase package flavored polenta in the produce section; choose any favorite flavor for this dish.
Yield: 4 servings
View Online: http://diabeticgourmet.com/recipes/html/846.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
8 slices (3/4 inch) eggplant (about 1 pound)
2 egg whites, lightly beaten or 1/4 cup no-cholesterol real egg product
1/2 cup Italian-seasoned dry bread crumbs
1/4 cup grated Parmesan cheese
Olive oil cooking spray
1 package (16 ounces) prepared Italian-herb polenta, cut into 8 slices
Salt and pepper, to taste
2-4 ounces reduced-fat feta, or goat, cheese, crumbled
Directions
Dip eggplant slices in egg whites and coat with combined bread crumbs and Parmesan cheese. Spray large skillet with cooking spray and heat over medium heat until hot. Cook eggplant until browned on the bottom, about 10 minutes; spray tops of slices with cooking spray and turn. Cook until eggplant is tender and browned on other side, about 10 minutes longer.
Arrange eggplant in baking pan; top each slice with a slice of polenta and tomato. Sprinkle tomatoes with salt and pepper; sprinkle stack with feta cheese.
Bake at 450 degrees F. until tomatoes are hot and cheese lightly browned, about 10 minutes.
Nutritional Information Per Serving: Calories: 222; Protein: 10.9 g; Fat: 4.5 g; Sodium: 624 mg; Cholesterol: 9 mg; Carbohydrates: 35 g; Exchanges: 1 Vegetable, 2 Bread/Starch, 1 Fat
CREAMY SPINACH DIP
Yield: 16 servings; Serving Size: 2 tablespoons.
View Online: http://diabeticgourmet.com/recipes/html/842.shtml
Source: The Diabetes Food and Nutrition
Book Info: http://diabeticgourmet.com/details/11.shtml
Ingredients
1 (10 oz.) package frozen chopped spinach, thawed and drained very well
1-1/2 cups low-fat sour cream
2 tablespoons red wine vinegar
2 tablespoons minced mint
2 garlic cloves, minced
1/2 cup minced water chestnuts
1/4 teaspoon cayenne pepper
Salt and pepper to taste
Directions
Prepare the spinach and set aside.
In a medium bowl, combine the sour cream, vinegar, mint, garlic, water chestnuts, cayenne pepper, salt, and pepper. Add the spinach and mix well. Cover and refrigerate for 1 hour before serving.
Nutritional Information Per Serving: Calories: 33; Protein: 2 g; Fat: 2 g; Sodium: 27 mg; Cholesterol: 7 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 3 g; Exchanges: 1/2 Carbohydrate
CRANBERRY APPLE CRISP
Yield: 8 servings
View Online with Photo: http://diabeticgourmet.com/recipes/html/876.shtml
Ingredients
Filling:
3 cups peeled, cored, sliced apples
2 cups fresh or frozen thawed cranberries
1 cup Equal Spoonful*
Topping:
1/3 cup all-purpose flour
1/4 cup chopped pecans
1/4 cup stick butter or margarine, melted
1/2 cup Equal Spoonful**
* Substitute 24 packets Equal sweetener
** Substitute 12 packets Equal sweetener
Directions
For Filling, combine apples, cranberries and 1 cup Equal in an ungreased 10-inch pie plate.
For Topping, combine flour, pecans, melted butter and 1/2 cup Equal. Mix until well blended. Sprinkle flour mixture over apples and cranberries in pie plate.
Bake in preheated 350F oven 55 to 60 minutes or until fruit is tender. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 145; Protein: 1 g; Fat: 8 g; Sodium: 67 mg; Cholesterol: 0 mg; Carbohydrates: 18 g; Exchanges: 1 fruit, 1-1/2 fat
CRUSTLESS BASQUE QUICHE
With tons of taste but little fat, this light and luscious quiche is the perfect choice for breakfast, brunch or lunch. Serve with fresh fruit salad.
Yield: 4 to 6 servings
View Online: http://diabeticgourmet.com/recipes/html/843.shtml
Source: The Diabetes Food and Nutrition
Book Info: http://diabeticgourmet.com/details/12.shtml
Ingredients
3 tablespoons bread crumbs
1 teaspoon canola oil
1/2 cup green onions, chopped
2 medium Roma tomatoes, juiced and chopped (about 3/4 cup)
6 ounces ham, OR Canadian bacon, chopped (about 1 1/4 cups)
1/2 cup roasted red pepper, chopped, from a jar, patted dry
1 tablespoon cornstarch
1/4 teaspoon salt
1/8 teaspoon cayenne
1 cup nonfat half & half
1 cup egg substitute
1 cup mozzarella cheese, reduced fat, shredded
Directions
Preheat the oven to 350F. Spray a 9-inch glass pie pan with non-stick spray. Dust the bottom and sides of the pan with the breadcrumbs and set aside.
Heat the oil in a large non-stick skillet over medium heat. Add the onion; saute 1 minute. Add the tomatoes and saute until beginning to soften, about 3 to 4 minutes. Remove from the heat and stir in the ham and bell pepper. Spoon into the bottom of the prepared pan.
Place the cornstarch, salt and cayenne in a medium bowl; slowly whisk in the half and half to blend. Whisk in the egg substitute and pour the mixture into the pan. Top with the mozzarella.
Bake for 40 to 45 minutes until puffed and set. Let the quiche rest for 5 minutes before serving. Sprinkle chopped parsley on top, if desired. Cut in wedges and serve.
Nutritional Information Per Serving: Calories: 200; Protein: 16 g; Fat: 7 g; Sodium: 480 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 1 g; Carbohydrates: 15 g
Showing posts with label Crustless Basque Quiche. Show all posts
Showing posts with label Crustless Basque Quiche. Show all posts
Thursday, December 31, 2015
Friday, February 13, 2015
Friday Recipes
Finally – Friday! Here are some yummy recipes to get you through the weekend. Enjoy!
VEGAN CHOCOLATE TRUFFLES
This comes from the February 2009 issue of Vegetarian Times. It starts off, “Melt-in-your-mouth truffles don't need much to make them irresistible, but if you want to jazz up this recipe, try stirring in 2 teaspoons of flavored liqueur, such as Chambord, Frangelico, or Kahlúa.” Makes 40 1-inch truffles.
1/2 cup chocolate soymilk
1 12-oz. pkg. vegan chocolate chips
1/2 cup unsweetened cocoa
Warm soymilk until hot to the touch. Set aside.
Melt chocolate chips in large metal bowl set over saucepan of simmering water, stirring until smooth. Stir in warmed soymilk until smooth. Cover, and refrigerate 4 hours, or overnight.
Place cocoa on plate. Shape chilled chocolate mixture into 1-inch balls, and roll in cocoa.
nutritional information Per Truffle: Calories: 45; Protein: less than 1 g; Total Fat: 3 g; Saturated Fat: 2 g; Carbohydrates: 6 g; Cholesterol: 0 mg; Sodium: 19 mg; Fiber: less than 1 g; Sugar: 4 g; Vegan; Gluten-Free
RANGE-TOP MARGHERITA-STYLE PIZZA
This is from the FamilyTime newsletter. It starts off, "Toasted whole wheat bread is seasoned with oregano and topped with tomatoes, melted mozzarella and fresh basil for an impromptu classic 'pizza'." Serves 2; Prep Time: 15 minutes; Cook Time: 5 minutes
To view this online, click here.
Ingredients
2 slices Pepperidge Farm® Whole Grain 100% Whole Wheat Bread
Vegetable cooking spray
1/2 teaspoon dried oregano leaves, crushed
2 medium plum tomato, thinly sliced
2 ounces mozzarella cheese, cut up
6 fresh basil leaves, thinly sliced
Spray the top of each bread slice with the cooking spray and sprinkle with the oregano.
Heat a 10-inch nonstick skillet over medium heat for 1 minute. Add the bread slices, oregano-side down, and cook until they're lightly browned. Turn the bread slices over.
Top the bread slices with the tomatoes and cheese. Cover and cook until the cheese is melted. Sprinkle with the basil.
Easy Substitution: Also delicious with Pepperidge Farm® Whole Grain 15 Grain Bread.
Serving Suggestion: Serve with a chilled salad of cooked brown rice, chopped cucumbers and olives in a light red wine vinaigrette. For dessert, serve fresh fruit topped with light whipped topping and chopped walnuts or pecans.
CHICKEN DINNER IN FOIL
Left to my own devices, I'm a vegetarian. However, I know many people love meat, which is why I've included this, as well as other meat recipes on occasion. This one comes from Peggy Trowbridge Filippone, About.com's Home Cooking expert. She writes, "Cooking meals in foil packets is nothing new to campers. The method also works quite well in your home oven. This particular version is one of the most flavorful you'll ever taste, although there is nothing exotic about it. Measurements, ingredients, and serving sizes are all easily adaptable, and it's easy enough for even the most basic cook." Prep Time: 20 minutes; Cook Time: 40 minutes; Total Time: 60 minutes; Yield: 6 servings
To view this online, click here.
Ingredients
Non-stick aluminum foil
3 boneless, skinless chicken breast halves (about 2 pounds)
2 teaspoons salt, or to taste
1 teaspoon onion powder
1 teaspoon garlic powder
1/2 teaspoon dried thyme
1/2 teaspoon ground sage
1/2 teaspoon sweet Hungarian paprika
Freshly ground black pepper
2 to 3 medium red potatoes, scrubbed clean or peeled
Salt and pepper to taste
2 cups frozen broccoli florets, unthawed
1 can cream of mushroom soup, undiluted
1-1/2 to 2 cups fine-shredded Cheddar cheese
1/4 cup sliced green onions (scallions)
1/4 cup bacon bits
Preparation
Preheat oven to 400 F. Tear off 6 sheets of non-stick foil, approximately 15- x 12-inches.
Slice the chicken breasts lengthwise so they are about 1/2-inch thick. Season on both sides with salt, onion powder, garlic powder, thyme, sage, paprika, and black pepper. Set aside.
Slice potatoes into rounds about 1/4-inch thick (see Notes). A mandoline slicer works perfectly for this chore, and it goes fast. Have the remaining ingredients opened and ready to go.
Set up a production line by spreading out each square of foil next to each other. Spray the centers of the squares with butter-flavored oil. Place potato slices in the center, with each slice overlapping halfway, to the length of the chicken breasts. This will be your base to build upon. Sprinkle with salt and pepper. Place the seasoned chicken breast halves on top of the potatoes and follow with the broccoli. Spoon the cream of mushroom soup evenly over the broccoli. Top broccoli with Cheddar cheese, green onions, and bacon bits.
Fold up the foil sides and fold the edges down to make individual sealed packets, leaving about 1 inch of air-space at the top. Place the packets on a heavy rimmed baking tray (jelly roll pan).
Bake for 35 to 40 minutes, depending upon the thickness of the chicken breasts. Remove from the oven and let rest for 5 minutes. Serve the packets on a plate and let guests open them at the table. Alternatively, you can remove the foil and slide the stacks onto a plate to serve.
A side salad and artisan bread make perfect accompaniments.
Notes:
• It is important that the potatoes be sliced evenly and thin. Otherwise, they will not cook through.
• Cream of celery, chicken, or cheese soups may be substituted for the cream of mushroom soup, as well as low-fat and low-sodium varieties. Spoon the soup on straight from the can.
• You may substitute skinless, boneless chicken thighs for the chicken breasts. Increase the baking time to 45 to 50 minutes.
• Frozen mixed vegetables of your choice may be substituted for the broccoli.
• Prepared stuffing may be substituted for the potatoes.
• I do not recommend using bone-in, skin-on chicken pieces for this recipe. Although I normally prefer skin-on, bone-in chicken for flavor and moisture retention, this method and cooking time will not be long enough to render the fat and cook the chicken completely. If you increase the cooking time, the vegetables will lose texture integrity and become mushy.
• As you can tell from reading the method, this recipe is easily multiplied. The ingredient amounts are easily adjustable to suit your own tastes.
• The foil packets work just as well in a covered grill.
• Be careful of steam when you open the packets. If you use commercial chicken, you will notice it releases a lot of water. This is because commercial chicken is enhanced. You may wish to open one end of the packet and drain any excess liquid before serving.
CRUSTLESS BASQUE QUICHE
With tons of taste but little fat, this light and luscious quiche is the perfect choice for breakfast, brunch or lunch. Serve with fresh fruit salad.
Yield: 4 to 6 servings
View Online: http://diabeticgourmet.com/recipes/html/843.shtml
Source: The Diabetes Food and Nutrition
Book Info: http://diabeticgourmet.com/details/12.shtml
Ingredients
3 tablespoons bread crumbs
1 teaspoon canola oil
1/2 cup green onions, chopped
2 medium Roma tomatoes, juiced and chopped (about 3/4 cup)
6 ounces ham, OR Canadian bacon, chopped (about 1 1/4 cups)
1/2 cup roasted red pepper, chopped, from a jar, patted dry
1 tablespoon cornstarch
1/4 teaspoon salt
1/8 teaspoon cayenne
1 cup nonfat half & half
1 cup egg substitute
1 cup mozzarella cheese, reduced fat, shredded
Directions
Preheat the oven to 350F. Spray a 9-inch glass pie pan with non-stick spray. Dust the bottom and sides of the pan with the breadcrumbs and set aside.
Heat the oil in a large non-stick skillet over medium heat. Add the onion; saute 1 minute. Add the tomatoes and saute until beginning to soften, about 3 to 4 minutes. Remove from the heat and stir in the ham and bell pepper. Spoon into the bottom of the prepared pan.
Place the cornstarch, salt and cayenne in a medium bowl; slowly whisk in the half and half to blend. Whisk in the egg substitute and pour the mixture into the pan. Top with the mozzarella.
Bake for 40 to 45 minutes until puffed and set. Let the quiche rest for 5 minutes before serving. Sprinkle chopped parsley on top, if desired. Cut in wedges and serve.
Nutritional Information Per Serving: Calories: 200; Protein: 16 g; Fat: 7 g; Sodium: 480 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 1 g; Carbohydrates: 15 g
ROASTED APPLE AND WINTER SQUASH SOUP
This comes from TheKitchen, and can be viewed online here. Serves 4.
3 pounds winter squash, peeled, seeded, and cut into 1-inch pieces
2 medium sweet-tart apples, peeled, cored, and cut into 1-inch pieces
1 medium yellow onion, peeled and quartered
2 large cloves garlic, peeled
1/4 cup olive oil
2 teaspoons Kosher salt
1 teaspoon finely chopped fresh rosemary
1 teaspoon fresh thyme leaves
1/2 teaspoon ground allspice
4 cups unsalted vegetable broth
Garnish
1 medium sweet-tart apple
Preheat oven to 400°F.
In a large bowl, combine the squash, apples, onion, garlic, olive oil, salt, rosemary, thyme, and allspice. Spread the vegetables/fruit on two parchment-lined baking sheets. Roast, turning once, until tender, about 40 minutes.
Puree the roasted vegetables/fruit with the vegetable broth. If using an immersion blender, this may be done in a large pot. If using a food processor, this may be done in batches, transferring the puree to a large pot as you go along.
Place the pot over medium heat and simmer until warmed through. If a thinner consistency is desired, add water or more broth. Taste and adjust seasonings.
To serve, garnish with thinly sliced or diced apples. (Sliced apples may be pan-fried in a little butter or olive oil until golden.)
HERBED CARROT SOUP
From the December 2005 issue of Runner's World; reprinted from HerbWise: Growing, Cooking, WellBeing, by Bruce Burnett
2 pounds of carrots, chopped
1 large onion, diced
6 sprigs of fresh parsley, 3 sprigs of fresh thyme or 1 teaspoon of dried thyme, and 6 six black peppercorns, bundled together so that they can be easily removed after cooking
2 cloves garlic, crushed
4 Tbs of butter
6 C of vegetable stock
Freshly grated mace or nutmeg
Salt & pepper to taste
Lightly sauté the onion & garlic in the butter. Add the stock & carrots & simmer for about 15 minutes. Add the bundle of herbs & continue to simmer for another 20 minutes. Remove the herbs, allow the soup to cool, & put it through the blender in batches. Reheat the soup over low heat while adding the mace or nutmeg & salt & pepper to taste. Serve with some fresh, homemade bread & garnish with some fresh parsley & a little chopped fresh thyme.
Note: The original recipe called for vegetable or chicken stock.
VEGAN CHOCOLATE TRUFFLES
This comes from the February 2009 issue of Vegetarian Times. It starts off, “Melt-in-your-mouth truffles don't need much to make them irresistible, but if you want to jazz up this recipe, try stirring in 2 teaspoons of flavored liqueur, such as Chambord, Frangelico, or Kahlúa.” Makes 40 1-inch truffles.
1/2 cup chocolate soymilk
1 12-oz. pkg. vegan chocolate chips
1/2 cup unsweetened cocoa
Warm soymilk until hot to the touch. Set aside.
Melt chocolate chips in large metal bowl set over saucepan of simmering water, stirring until smooth. Stir in warmed soymilk until smooth. Cover, and refrigerate 4 hours, or overnight.
Place cocoa on plate. Shape chilled chocolate mixture into 1-inch balls, and roll in cocoa.
nutritional information Per Truffle: Calories: 45; Protein: less than 1 g; Total Fat: 3 g; Saturated Fat: 2 g; Carbohydrates: 6 g; Cholesterol: 0 mg; Sodium: 19 mg; Fiber: less than 1 g; Sugar: 4 g; Vegan; Gluten-Free
RANGE-TOP MARGHERITA-STYLE PIZZA
This is from the FamilyTime newsletter. It starts off, "Toasted whole wheat bread is seasoned with oregano and topped with tomatoes, melted mozzarella and fresh basil for an impromptu classic 'pizza'." Serves 2; Prep Time: 15 minutes; Cook Time: 5 minutes
To view this online, click here.
Ingredients
2 slices Pepperidge Farm® Whole Grain 100% Whole Wheat Bread
Vegetable cooking spray
1/2 teaspoon dried oregano leaves, crushed
2 medium plum tomato, thinly sliced
2 ounces mozzarella cheese, cut up
6 fresh basil leaves, thinly sliced
Spray the top of each bread slice with the cooking spray and sprinkle with the oregano.
Heat a 10-inch nonstick skillet over medium heat for 1 minute. Add the bread slices, oregano-side down, and cook until they're lightly browned. Turn the bread slices over.
Top the bread slices with the tomatoes and cheese. Cover and cook until the cheese is melted. Sprinkle with the basil.
Easy Substitution: Also delicious with Pepperidge Farm® Whole Grain 15 Grain Bread.
Serving Suggestion: Serve with a chilled salad of cooked brown rice, chopped cucumbers and olives in a light red wine vinaigrette. For dessert, serve fresh fruit topped with light whipped topping and chopped walnuts or pecans.
CHICKEN DINNER IN FOIL
Left to my own devices, I'm a vegetarian. However, I know many people love meat, which is why I've included this, as well as other meat recipes on occasion. This one comes from Peggy Trowbridge Filippone, About.com's Home Cooking expert. She writes, "Cooking meals in foil packets is nothing new to campers. The method also works quite well in your home oven. This particular version is one of the most flavorful you'll ever taste, although there is nothing exotic about it. Measurements, ingredients, and serving sizes are all easily adaptable, and it's easy enough for even the most basic cook." Prep Time: 20 minutes; Cook Time: 40 minutes; Total Time: 60 minutes; Yield: 6 servings
To view this online, click here.
Ingredients
Non-stick aluminum foil
3 boneless, skinless chicken breast halves (about 2 pounds)
2 teaspoons salt, or to taste
1 teaspoon onion powder
1 teaspoon garlic powder
1/2 teaspoon dried thyme
1/2 teaspoon ground sage
1/2 teaspoon sweet Hungarian paprika
Freshly ground black pepper
2 to 3 medium red potatoes, scrubbed clean or peeled
Salt and pepper to taste
2 cups frozen broccoli florets, unthawed
1 can cream of mushroom soup, undiluted
1-1/2 to 2 cups fine-shredded Cheddar cheese
1/4 cup sliced green onions (scallions)
1/4 cup bacon bits
Preparation
Preheat oven to 400 F. Tear off 6 sheets of non-stick foil, approximately 15- x 12-inches.
Slice the chicken breasts lengthwise so they are about 1/2-inch thick. Season on both sides with salt, onion powder, garlic powder, thyme, sage, paprika, and black pepper. Set aside.
Slice potatoes into rounds about 1/4-inch thick (see Notes). A mandoline slicer works perfectly for this chore, and it goes fast. Have the remaining ingredients opened and ready to go.
Set up a production line by spreading out each square of foil next to each other. Spray the centers of the squares with butter-flavored oil. Place potato slices in the center, with each slice overlapping halfway, to the length of the chicken breasts. This will be your base to build upon. Sprinkle with salt and pepper. Place the seasoned chicken breast halves on top of the potatoes and follow with the broccoli. Spoon the cream of mushroom soup evenly over the broccoli. Top broccoli with Cheddar cheese, green onions, and bacon bits.
Fold up the foil sides and fold the edges down to make individual sealed packets, leaving about 1 inch of air-space at the top. Place the packets on a heavy rimmed baking tray (jelly roll pan).
Bake for 35 to 40 minutes, depending upon the thickness of the chicken breasts. Remove from the oven and let rest for 5 minutes. Serve the packets on a plate and let guests open them at the table. Alternatively, you can remove the foil and slide the stacks onto a plate to serve.
A side salad and artisan bread make perfect accompaniments.
Notes:
• It is important that the potatoes be sliced evenly and thin. Otherwise, they will not cook through.
• Cream of celery, chicken, or cheese soups may be substituted for the cream of mushroom soup, as well as low-fat and low-sodium varieties. Spoon the soup on straight from the can.
• You may substitute skinless, boneless chicken thighs for the chicken breasts. Increase the baking time to 45 to 50 minutes.
• Frozen mixed vegetables of your choice may be substituted for the broccoli.
• Prepared stuffing may be substituted for the potatoes.
• I do not recommend using bone-in, skin-on chicken pieces for this recipe. Although I normally prefer skin-on, bone-in chicken for flavor and moisture retention, this method and cooking time will not be long enough to render the fat and cook the chicken completely. If you increase the cooking time, the vegetables will lose texture integrity and become mushy.
• As you can tell from reading the method, this recipe is easily multiplied. The ingredient amounts are easily adjustable to suit your own tastes.
• The foil packets work just as well in a covered grill.
• Be careful of steam when you open the packets. If you use commercial chicken, you will notice it releases a lot of water. This is because commercial chicken is enhanced. You may wish to open one end of the packet and drain any excess liquid before serving.
CRUSTLESS BASQUE QUICHE
With tons of taste but little fat, this light and luscious quiche is the perfect choice for breakfast, brunch or lunch. Serve with fresh fruit salad.
Yield: 4 to 6 servings
View Online: http://diabeticgourmet.com/recipes/html/843.shtml
Source: The Diabetes Food and Nutrition
Book Info: http://diabeticgourmet.com/details/12.shtml
Ingredients
3 tablespoons bread crumbs
1 teaspoon canola oil
1/2 cup green onions, chopped
2 medium Roma tomatoes, juiced and chopped (about 3/4 cup)
6 ounces ham, OR Canadian bacon, chopped (about 1 1/4 cups)
1/2 cup roasted red pepper, chopped, from a jar, patted dry
1 tablespoon cornstarch
1/4 teaspoon salt
1/8 teaspoon cayenne
1 cup nonfat half & half
1 cup egg substitute
1 cup mozzarella cheese, reduced fat, shredded
Directions
Preheat the oven to 350F. Spray a 9-inch glass pie pan with non-stick spray. Dust the bottom and sides of the pan with the breadcrumbs and set aside.
Heat the oil in a large non-stick skillet over medium heat. Add the onion; saute 1 minute. Add the tomatoes and saute until beginning to soften, about 3 to 4 minutes. Remove from the heat and stir in the ham and bell pepper. Spoon into the bottom of the prepared pan.
Place the cornstarch, salt and cayenne in a medium bowl; slowly whisk in the half and half to blend. Whisk in the egg substitute and pour the mixture into the pan. Top with the mozzarella.
Bake for 40 to 45 minutes until puffed and set. Let the quiche rest for 5 minutes before serving. Sprinkle chopped parsley on top, if desired. Cut in wedges and serve.
Nutritional Information Per Serving: Calories: 200; Protein: 16 g; Fat: 7 g; Sodium: 480 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 1 g; Carbohydrates: 15 g
ROASTED APPLE AND WINTER SQUASH SOUP
This comes from TheKitchen, and can be viewed online here. Serves 4.
3 pounds winter squash, peeled, seeded, and cut into 1-inch pieces
2 medium sweet-tart apples, peeled, cored, and cut into 1-inch pieces
1 medium yellow onion, peeled and quartered
2 large cloves garlic, peeled
1/4 cup olive oil
2 teaspoons Kosher salt
1 teaspoon finely chopped fresh rosemary
1 teaspoon fresh thyme leaves
1/2 teaspoon ground allspice
4 cups unsalted vegetable broth
Garnish
1 medium sweet-tart apple
Preheat oven to 400°F.
In a large bowl, combine the squash, apples, onion, garlic, olive oil, salt, rosemary, thyme, and allspice. Spread the vegetables/fruit on two parchment-lined baking sheets. Roast, turning once, until tender, about 40 minutes.
Puree the roasted vegetables/fruit with the vegetable broth. If using an immersion blender, this may be done in a large pot. If using a food processor, this may be done in batches, transferring the puree to a large pot as you go along.
Place the pot over medium heat and simmer until warmed through. If a thinner consistency is desired, add water or more broth. Taste and adjust seasonings.
To serve, garnish with thinly sliced or diced apples. (Sliced apples may be pan-fried in a little butter or olive oil until golden.)
HERBED CARROT SOUP
From the December 2005 issue of Runner's World; reprinted from HerbWise: Growing, Cooking, WellBeing, by Bruce Burnett
2 pounds of carrots, chopped
1 large onion, diced
6 sprigs of fresh parsley, 3 sprigs of fresh thyme or 1 teaspoon of dried thyme, and 6 six black peppercorns, bundled together so that they can be easily removed after cooking
2 cloves garlic, crushed
4 Tbs of butter
6 C of vegetable stock
Freshly grated mace or nutmeg
Salt & pepper to taste
Lightly sauté the onion & garlic in the butter. Add the stock & carrots & simmer for about 15 minutes. Add the bundle of herbs & continue to simmer for another 20 minutes. Remove the herbs, allow the soup to cool, & put it through the blender in batches. Reheat the soup over low heat while adding the mace or nutmeg & salt & pepper to taste. Serve with some fresh, homemade bread & garnish with some fresh parsley & a little chopped fresh thyme.
Note: The original recipe called for vegetable or chicken stock.
Thursday, January 1, 2015
Diabetic Thursday - Happy New Year
Happy New Year! Here's to another great year, along with more recipes. Enjoy!
VERY BLUEBERRY SUNDAES
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/793.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
Sauce:
1 cup frozen blueberries
3 tablespoons orange juice OR 2 tablespoons orange juice plus 1 tablespoon orange liqueur
Sugar substitute equal to 2 tablespoons sugar
Rest of ingredients:
2 cups low-fat vanilla ice cream
1/4 cup chopped toasted pecans or sliced toasted almonds
Directions
To make the sauce, place the blueberries, orange juice, and sugar substitute in a mini food processor and process until smooth. Set aside for about 15 minutes, until the mixture has thawed. Or transfer to a covered container and chill until ready to use.
To assemble the sundaes, place a 1/2 cup scoop of ice cream in each of 4 dessert dishes. Top the ice cream in each dish with a quarter of the sauce and a sprinkling of the nuts. Serve immediately.
Nutritional Information Per Serving: Calories: 176; Protein: 3.9 g; Fat: 7.6 g; Sodium: 50 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 2.8 g; Carbohydrates: 25 g; Exchanges: 1-1/2 Carbohydrate, 1-1/2 Fat
ORANGE AND JICAMA SALAD
Serves 2. To view online, go to http://diabeticgourmet.com/recipes/html/9.shtml
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce. Top with orange slices. Mound with jicama. Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl. Whisk in oil in thin stream. Spoon over salads. Garnish with minced cilantro.
Nutritional Information (Per Serving): Calories: 282; Protein: 4.9 g; Sodium: 36 mg; Fat: 2.8 g; Carbohydrates: 10 g; Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
EGGPLANT POLENTA STACK
Purchase package flavored polenta in the produce section; choose any favorite flavor for this dish.
Yield: 4 servings
View Online: http://diabeticgourmet.com/recipes/html/846.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
8 slices (3/4 inch) eggplant (about 1 pound)
2 egg whites, lightly beaten or 1/4 cup no-cholesterol real egg product
1/2 cup Italian-seasoned dry bread crumbs
1/4 cup grated Parmesan cheese
Olive oil cooking spray
1 package (16 ounces) prepared Italian-herb polenta, cut into 8 slices
Salt and pepper, to taste
2-4 ounces reduced-fat feta, or goat, cheese, crumbled
Directions
Dip eggplant slices in egg whites and coat with combined bread crumbs and Parmesan cheese. Spray large skillet with cooking spray and heat over medium heat until hot. Cook eggplant until browned on the bottom, about 10 minutes; spray tops of slices with cooking spray and turn. Cook until eggplant is tender and browned on other side, about 10 minutes longer.
Arrange eggplant in baking pan; top each slice with a slice of polenta and tomato. Sprinkle tomatoes with salt and pepper; sprinkle stack with feta cheese.
Bake at 450 degrees F. until tomatoes are hot and cheese lightly browned, about 10 minutes.
Nutritional Information Per Serving: Calories: 222; Protein: 10.9 g; Fat: 4.5 g; Sodium: 624 mg; Cholesterol: 9 mg; Carbohydrates: 35 g; Exchanges: 1 Vegetable, 2 Bread/Starch, 1 Fat
CREAMY SPINACH DIP
Yield: 16 servings; Serving Size: 2 tablespoons.
View Online: http://diabeticgourmet.com/recipes/html/842.shtml
Source: The Diabetes Food and Nutrition
Book Info: http://diabeticgourmet.com/details/11.shtml
Ingredients
1 (10 oz.) package frozen chopped spinach, thawed and drained very well
1-1/2 cups low-fat sour cream
2 tablespoons red wine vinegar
2 tablespoons minced mint
2 garlic cloves, minced
1/2 cup minced water chestnuts
1/4 teaspoon cayenne pepper
Salt and pepper to taste
Directions
Prepare the spinach and set aside.
In a medium bowl, combine the sour cream, vinegar, mint, garlic, water chestnuts, cayenne pepper, salt, and pepper. Add the spinach and mix well. Cover and refrigerate for 1 hour before serving.
Nutritional Information Per Serving: Calories: 33; Protein: 2 g; Fat: 2 g; Sodium: 27 mg; Cholesterol: 7 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 3 g; Exchanges: 1/2 Carbohydrate
CRANBERRY APPLE CRISP
Yield: 8 servings
View Online with Photo: http://diabeticgourmet.com/recipes/html/876.shtml
Ingredients
Filling:
3 cups peeled, cored, sliced apples
2 cups fresh or frozen thawed cranberries
1 cup Equal Spoonful*
Topping:
1/3 cup all-purpose flour
1/4 cup chopped pecans
1/4 cup stick butter or margarine, melted
1/2 cup Equal Spoonful**
* Substitute 24 packets Equal sweetener
** Substitute 12 packets Equal sweetener
Directions
For Filling, combine apples, cranberries and 1 cup Equal in an ungreased 10-inch pie plate.
For Topping, combine flour, pecans, melted butter and 1/2 cup Equal. Mix until well blended. Sprinkle flour mixture over apples and cranberries in pie plate.
Bake in preheated 350F oven 55 to 60 minutes or until fruit is tender. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 145; Protein: 1 g; Fat: 8 g; Sodium: 67 mg; Cholesterol: 0 mg; Carbohydrates: 18 g; Exchanges: 1 fruit, 1-1/2 fat
CRUSTLESS BASQUE QUICHE
With tons of taste but little fat, this light and luscious quiche is the perfect choice for breakfast, brunch or lunch. Serve with fresh fruit salad.
Yield: 4 to 6 servings
View Online: http://diabeticgourmet.com/recipes/html/843.shtml
Source: The Diabetes Food and Nutrition
Book Info: http://diabeticgourmet.com/details/12.shtml
Ingredients
3 tablespoons bread crumbs
1 teaspoon canola oil
1/2 cup green onions, chopped
2 medium Roma tomatoes, juiced and chopped (about 3/4 cup)
6 ounces ham, OR Canadian bacon, chopped (about 1 1/4 cups)
1/2 cup roasted red pepper, chopped, from a jar, patted dry
1 tablespoon cornstarch
1/4 teaspoon salt
1/8 teaspoon cayenne
1 cup nonfat half & half
1 cup egg substitute
1 cup mozzarella cheese, reduced fat, shredded
Directions
Preheat the oven to 350F. Spray a 9-inch glass pie pan with non-stick spray. Dust the bottom and sides of the pan with the breadcrumbs and set aside.
Heat the oil in a large non-stick skillet over medium heat. Add the onion; saute 1 minute. Add the tomatoes and saute until beginning to soften, about 3 to 4 minutes. Remove from the heat and stir in the ham and bell pepper. Spoon into the bottom of the prepared pan.
Place the cornstarch, salt and cayenne in a medium bowl; slowly whisk in the half and half to blend. Whisk in the egg substitute and pour the mixture into the pan. Top with the mozzarella.
Bake for 40 to 45 minutes until puffed and set. Let the quiche rest for 5 minutes before serving. Sprinkle chopped parsley on top, if desired. Cut in wedges and serve.
Nutritional Information Per Serving: Calories: 200; Protein: 16 g; Fat: 7 g; Sodium: 480 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 1 g; Carbohydrates: 15 g
VERY BLUEBERRY SUNDAES
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/793.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
Sauce:
1 cup frozen blueberries
3 tablespoons orange juice OR 2 tablespoons orange juice plus 1 tablespoon orange liqueur
Sugar substitute equal to 2 tablespoons sugar
Rest of ingredients:
2 cups low-fat vanilla ice cream
1/4 cup chopped toasted pecans or sliced toasted almonds
Directions
To make the sauce, place the blueberries, orange juice, and sugar substitute in a mini food processor and process until smooth. Set aside for about 15 minutes, until the mixture has thawed. Or transfer to a covered container and chill until ready to use.
To assemble the sundaes, place a 1/2 cup scoop of ice cream in each of 4 dessert dishes. Top the ice cream in each dish with a quarter of the sauce and a sprinkling of the nuts. Serve immediately.
Nutritional Information Per Serving: Calories: 176; Protein: 3.9 g; Fat: 7.6 g; Sodium: 50 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 2.8 g; Carbohydrates: 25 g; Exchanges: 1-1/2 Carbohydrate, 1-1/2 Fat
ORANGE AND JICAMA SALAD
Serves 2. To view online, go to http://diabeticgourmet.com/recipes/html/9.shtml
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce. Top with orange slices. Mound with jicama. Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl. Whisk in oil in thin stream. Spoon over salads. Garnish with minced cilantro.
Nutritional Information (Per Serving): Calories: 282; Protein: 4.9 g; Sodium: 36 mg; Fat: 2.8 g; Carbohydrates: 10 g; Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
EGGPLANT POLENTA STACK
Purchase package flavored polenta in the produce section; choose any favorite flavor for this dish.
Yield: 4 servings
View Online: http://diabeticgourmet.com/recipes/html/846.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
8 slices (3/4 inch) eggplant (about 1 pound)
2 egg whites, lightly beaten or 1/4 cup no-cholesterol real egg product
1/2 cup Italian-seasoned dry bread crumbs
1/4 cup grated Parmesan cheese
Olive oil cooking spray
1 package (16 ounces) prepared Italian-herb polenta, cut into 8 slices
Salt and pepper, to taste
2-4 ounces reduced-fat feta, or goat, cheese, crumbled
Directions
Dip eggplant slices in egg whites and coat with combined bread crumbs and Parmesan cheese. Spray large skillet with cooking spray and heat over medium heat until hot. Cook eggplant until browned on the bottom, about 10 minutes; spray tops of slices with cooking spray and turn. Cook until eggplant is tender and browned on other side, about 10 minutes longer.
Arrange eggplant in baking pan; top each slice with a slice of polenta and tomato. Sprinkle tomatoes with salt and pepper; sprinkle stack with feta cheese.
Bake at 450 degrees F. until tomatoes are hot and cheese lightly browned, about 10 minutes.
Nutritional Information Per Serving: Calories: 222; Protein: 10.9 g; Fat: 4.5 g; Sodium: 624 mg; Cholesterol: 9 mg; Carbohydrates: 35 g; Exchanges: 1 Vegetable, 2 Bread/Starch, 1 Fat
CREAMY SPINACH DIP
Yield: 16 servings; Serving Size: 2 tablespoons.
View Online: http://diabeticgourmet.com/recipes/html/842.shtml
Source: The Diabetes Food and Nutrition
Book Info: http://diabeticgourmet.com/details/11.shtml
Ingredients
1 (10 oz.) package frozen chopped spinach, thawed and drained very well
1-1/2 cups low-fat sour cream
2 tablespoons red wine vinegar
2 tablespoons minced mint
2 garlic cloves, minced
1/2 cup minced water chestnuts
1/4 teaspoon cayenne pepper
Salt and pepper to taste
Directions
Prepare the spinach and set aside.
In a medium bowl, combine the sour cream, vinegar, mint, garlic, water chestnuts, cayenne pepper, salt, and pepper. Add the spinach and mix well. Cover and refrigerate for 1 hour before serving.
Nutritional Information Per Serving: Calories: 33; Protein: 2 g; Fat: 2 g; Sodium: 27 mg; Cholesterol: 7 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 3 g; Exchanges: 1/2 Carbohydrate
CRANBERRY APPLE CRISP
Yield: 8 servings
View Online with Photo: http://diabeticgourmet.com/recipes/html/876.shtml
Ingredients
Filling:
3 cups peeled, cored, sliced apples
2 cups fresh or frozen thawed cranberries
1 cup Equal Spoonful*
Topping:
1/3 cup all-purpose flour
1/4 cup chopped pecans
1/4 cup stick butter or margarine, melted
1/2 cup Equal Spoonful**
* Substitute 24 packets Equal sweetener
** Substitute 12 packets Equal sweetener
Directions
For Filling, combine apples, cranberries and 1 cup Equal in an ungreased 10-inch pie plate.
For Topping, combine flour, pecans, melted butter and 1/2 cup Equal. Mix until well blended. Sprinkle flour mixture over apples and cranberries in pie plate.
Bake in preheated 350F oven 55 to 60 minutes or until fruit is tender. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 145; Protein: 1 g; Fat: 8 g; Sodium: 67 mg; Cholesterol: 0 mg; Carbohydrates: 18 g; Exchanges: 1 fruit, 1-1/2 fat
CRUSTLESS BASQUE QUICHE
With tons of taste but little fat, this light and luscious quiche is the perfect choice for breakfast, brunch or lunch. Serve with fresh fruit salad.
Yield: 4 to 6 servings
View Online: http://diabeticgourmet.com/recipes/html/843.shtml
Source: The Diabetes Food and Nutrition
Book Info: http://diabeticgourmet.com/details/12.shtml
Ingredients
3 tablespoons bread crumbs
1 teaspoon canola oil
1/2 cup green onions, chopped
2 medium Roma tomatoes, juiced and chopped (about 3/4 cup)
6 ounces ham, OR Canadian bacon, chopped (about 1 1/4 cups)
1/2 cup roasted red pepper, chopped, from a jar, patted dry
1 tablespoon cornstarch
1/4 teaspoon salt
1/8 teaspoon cayenne
1 cup nonfat half & half
1 cup egg substitute
1 cup mozzarella cheese, reduced fat, shredded
Directions
Preheat the oven to 350F. Spray a 9-inch glass pie pan with non-stick spray. Dust the bottom and sides of the pan with the breadcrumbs and set aside.
Heat the oil in a large non-stick skillet over medium heat. Add the onion; saute 1 minute. Add the tomatoes and saute until beginning to soften, about 3 to 4 minutes. Remove from the heat and stir in the ham and bell pepper. Spoon into the bottom of the prepared pan.
Place the cornstarch, salt and cayenne in a medium bowl; slowly whisk in the half and half to blend. Whisk in the egg substitute and pour the mixture into the pan. Top with the mozzarella.
Bake for 40 to 45 minutes until puffed and set. Let the quiche rest for 5 minutes before serving. Sprinkle chopped parsley on top, if desired. Cut in wedges and serve.
Nutritional Information Per Serving: Calories: 200; Protein: 16 g; Fat: 7 g; Sodium: 480 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 1 g; Carbohydrates: 15 g
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