If it's Thursday - and it is - it must be time for six diabetic recipes to try out. Enjoy!
IRISH CABBAGE AND POTATO SLAW
Makes 16 servings
View recipe: http://diabeticgourmet.com/recipes/html/640.shtml
Ingredients
2 medium white potatoes (8 oz.), peeled and cut in 1/2" slices
1 small Savoy cabbage (about 1 1/4 lb.) or 1/2 medium head green cabbage
1 carrot, shredded
4 scallions, green part only, chopped
2 Tbsp. distilled white vinegar
1-1/2 tsp. dry mustard powder
1 tsp. sugar
1 tsp. salt
1/8 tsp. ground black pepper, or to taste
1 Tbsp. canola oil
1/4 cup fat-free or low-fat buttermilk
Directions
Place potatoes in a medium saucepan. Cover with cold water to a depth of 2 inches. Cook over medium-high heat.
When the potatoes still have some resistance to a thin knife, drain them. Cut them into 1/2" strips and set aside.
While potatoes cook, quarter the cabbage, cut away the core and shred into 1/2-inch strips (there should be about 6 cups).
Place cabbage in a large mixing bowl. Add carrots and scallions.
In a small bowl, combine vinegar, mustard powder, sugar, salt and pepper, mixing until sugar dissolves. Mix in the oil. Pour dressing over vegetables. Using hands, mix to coat vegetables with dressing. Add potatoes and mix again.
Cover slaw and set aside for 15 minutes to wilt cabbage.
Pour in buttermilk and mix again. Cover and refrigerate slaw until ready to serve, or up to 6 hours. The slaw is best when the cabbage and carrots still have some crunch.
Nutritional Information Per Serving: Calories: 35; Protein: 1 g; Fat: 1 g; Sodium: 196 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 6 g
CREAMY CAULIFLOWER PUREE
Yield: 4 servings
Serving size: 3/4 cup
Source: The Eating Well Diabetes Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/629.shtml
Ingredients
8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
1/3 cup buttermilk or equivalent buttermilk powder
4 teaspoons extra-virgin olive oil, divided
1 teaspoon butter
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
Snipped fresh chives for garnish
Directions
Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy.
Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
Nutritional Information Per Serving: Calories: 108; Protein: 4 g; Fat: 7 g; Sodium: 342 mg; Cholesterol: 3 mg; Dietary Fiber: 5 g; Carbohydrates: 10 g; Exchanges: 2 Vegetable, 1-1/2 Fat
BAKED CHICKEN WITH 40 CLOVES OF GARLIC
See author's note after directions.
Serves: 4
Source: Mediterranean Light
Find this recipe at: http://diabeticgourmet.com/recipes/html/304.shtml
Ingredients
1 (3-or-4 pound) chicken, cut into pieces
2 tablespoons olive oil
Salt and freshly ground pepper
40 large, meaty garlic cloves, unpeeled
1-3/4 cups dry white wine
4 thyme sprigs or 1/4 teaspoon dried
8 garlic croutons
2 tablespoons Cognac
Chopped fresh parsley for garnish
Directions
Preheat the oven to 350 degrees. Remove the skin from the chicken pieces.
Heat the oil over medium heat in a heavy-bottomed flameproof casserole wide enough to accommodate the chicken in a single layer. Add the chicken, and salt and pepper lightly. Saute for 5 minutes, then turn over and saute another 5 minutes. If the bottom of the pan scorches a little, don't worry, it won't affect the flavor of the dish. Remove the chicken pieces from the pot.
Add the garlic and saute, stirring, for 3 to 5 minutes, until beginning to brown. Again, don't worry about scorching. Spread the cloves in a single layer and return the chicken pieces to the pot. Add the wine, thyme, and rosemary and cover tightly.
Place the casserole in the oven and bake 45 minutes. Meanwhile, make the garlic croutons.
After 45 minutes, check the chicken. It should be tender and fragrant. If it isn't quite cooked through or very tender, bake another 15 minutes.
Remove the casserole from the oven. Heat the Cognac in a small saucepan and light with a match. Pour over the chicken and shake the casserole until the flames die down. Taste the sauce in the pot, adjust seasonings, and sprinkle with parsley.
To serve, place a couple of croutons on each plate, a piece of chicken or two, topped with some of the sauce in the pan, and several garlic cloves, which your guests should squeeze out onto the croutons.
Note: This is a lusty, beautiful dish. The chicken becomes succulent and ever so fragrant as it bakes slowly in white wine with 40 unpeeled cloves of garlic. The garlic becomes mild, sweet, and soft as it cooks, and you eat it like butter on croutons. Most authentic French versions of this dish include more olive oil than mine, as well as some butter, but the results here are heavenly. I've tried various methods for this dish. Sometimes the chicken is cooked in an uncovered pan on top of the stove, but because we remove the skin here and use very little fat, the dish comes out best when the chicken is simmered in the oven in a closed pot.
Nutritional Information Per Serving: Calories: 555; Protein: 49 g; Fat: 18 g; Sodium: 455 mg; Cholesterol: 133 mg ; Carbohydrates: 49 g
CORN BREAD
Yield: 12 servings
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 cup yellow cornmeal
1 cup sifted all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
3/4 cup fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
3 tablespoons canola or corn oil
Directions
Preheat the oven to 425 degrees F. Spray a 9-inch square pan with nonstick pan spray.
Combine the cornmeal, flour, baking powder, and salt in a large bowl. Combine the milk, eggs, and oil in a small bowl, add to the dry ingredients, and blend well.
Pour into the prepared baking pan. Bake for 20 to 25 minutes, until an inserted toothpick comes out clean. Remove from the oven and turn out of the pan onto a rack. Cool slightly before cutting. Cut into 12 equal portions. Serve warm.
Nutritional Information Per Serving (2-1/4 inch square): Calories: 130, Fat: 5 g, Cholesterol: 36 mg, Sodium: 207 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 4 g, Diabetic Exchanges: 1 Starch, 1 Fat
QUINOA PILAF WITH RED AND YELLOW PEPPERS
Yield: 2-1/4 pounds; Serves: 12
Serving Size: 3 ounces
Source: The Professional Chef's Techniques of Healthy Cooking
View recipe: http://diabeticgourmet.com/recipes/html/611.shtml
Ingredients
2-1/2 tablespoons minced shallots
2 tablespoons minced garlic
20 fluid ounces Chicken or Vegetable stock
12 ounces quinoa, well-rinsed
1/2 teaspoon salt
1/4 teaspoon ground white pepper
1 bay leaf
1 sprig thyme
7 ounces roasted red and yellow peppers, diced
Directions
In a medium saucepan, sweat the shallots and garlic in 2 fluid ounces of the stock until the shallots are translucent.
Add the quinoa, remaining stock, salt, pepper, bay leaf, and thyme. Bring the liquid to a boil.
Cover the pot tightly and place in a 350 degree F. oven until the quinoa is tender and has absorbed all the liquid, about 15 minutes.
Remove and discard the bay leaf and thyme. Fluff the quinoa with a fork to separate the grains and release steam. Fold in the peppers and serve.
Nutritional Information Per Serving: Calories: 130; Protein: 5 g; Fat: 2 g; Sodium: 150 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 22 g; Exchanges: 1 Bread/Starch, 1 Vegetable
LEMON-ROSEMARY CHICKEN BREASTS
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/653.shtml
Source: The All New Good Housekeeping Cookbook
Ingredients
2 lemons
1 tablespoons chopped fresh rosemary or 1/2 teaspoon dried rosemary
1 garlic clove, finely chopped
2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon coarsely ground black pepper
4 small skinless, boneless chicken breast halves (1 pound)
Directions
Prepare grill.
From 1 lemon, grate 2 teaspoons peel.
From 1/2 lemon, cut thin slices; reserve for garnish.
Squeeze juice from remaining 3 lemon halves into medium bowl.
Stir in lemon peel, rosemary, garlic, oil, salt and pepper.
Add chicken breast halves to bowl, turning to coat with lemon-juice mixture.
Arrange chicken on grill over medium heat and grill, brushing with remaining lemon-juice mixture in bowl, 5 minutes.
Turn chicken and grill until chicken loses its pink color throughout, about 5 minutes longer. Garnish with lemon slices.
Nutritional Information Per Serving: Calories: 153; Protein: 26 g; Fat: 4 g; Sodium: 364 mg; Cholesterol: 66 mg; Carbohydrates: 3 g; Exchanges: 3 Lean Meat
Showing posts with label Diabetic Thursday. Show all posts
Showing posts with label Diabetic Thursday. Show all posts
Thursday, August 20, 2015
Thursday, August 13, 2015
Diabetic Thursday
It's Diabetic Thursday, so I'm sending along six diabetic recipes for you to try. And, if you're looking for more diabetic recipes (besides going back through previous posts in this blog), check out my new blog, Diabetic Delights: A Confessions of a Foodie Offspring. Enjoy!
STRAWBERRY FROST
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
View Recipe: http://diabeticgourmet.com/recipes/html/574.shtml
Ingredients
1-1/4 cups plain low-fat yogurt
1/4 cup part-skim ricotta cheese
2 cups frozen strawberries (no sugar added)
1 teaspoon pure vanilla extract
1 tablespoon frozen orange juice concentrate
Extra strawberries for garnish
Few sprigs fresh mint (optional)
Directions
In a blender or a food processor fitted with a metal blade, place yogurt, ricotta, strawberries, vanilla and orange juice; process until smooth.
Spoon into parfait glasses and garnish with berries and a mint sprig, if desired. Serve at once.
Nutritional Information Per Serving: Calories: 81; Protein: 5 g; Fat: 1 g ; Sodium: 72 mg; Cholesterol: 6 mg; Carbohydrates: 13 g; Exchanges: 1/2 Milk, 1/2 Fruit
VEGETABLE-CHICKEN NOODLE SOUP
Find this recipe at: http://diabeticgourmet.com/recipes/html/253.shtml
Servings: 6 (Serving = 1-1/2 cup)
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
BUFFALO SOFT TACOS
4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
View Recipe: http://diabeticgourmet.com/recipes/html/573.shtml
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's Red Hot Sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese
1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Nutritional Information Per Serving: Calories: 351; Protein: 30 g; Fat: 13 g; Sodium: 1220 mg; Cholesterol: 72 mg; Saturated Fat: 5 g; Dietary Fiber: 5 g; Carbohydrates: 26 g; Exchanges: 1-1/2 Starch, 4 Meat, lean
CORN BREAD APPLESAUCE MUFFINS
Yield: 8 servings
Source: The New American Heart Association Cookbook
View Recipe: http://diabeticgourmet.com/recipes/html/545.shtml
Ingredients
Vegetable oil spray
1/2 cup all-purpose flour
1/2 cup coarse yellow cornmeal
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
Egg substitute equivalent to 1 egg or 1 egg
2 tablespoons honey
2 tablespoons unsweetened applesauce
Directions
Preheat oven to 425 degrees F.
Lightly spray eight muffin cups with vegetable oil spray.
Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.
Beat remaining ingredients in a small bowl.
Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.
Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 1 g; Sodium: 189 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Bread/Starch
GREEK SALAD
Yield: 4 servings
Serving size: 1/4 of salad
Source: Eating Well Through Cancer
View online: http://diabeticgourmet.com/recipes/html/543.shtml
Ingredients
1 large bunch spinach, washed, chopped
1 cucumber, (regular or English) peeled, seeded, chopped
8 cherry tomatoes, seeded and quartered
1/4 red onion, sliced
1/3 cup feta cheese, crumbled
8-10 Greek olives, seeded, sliced
3 cloves roasted garlic (optional)
Directions
Combine the above ingredients in large salad bowl.
If preparing ahead of time, do not add cheese, olives, or garlic. Add these items just before serving.
Use dressing of choice or a Greek yogurt salad dressing.
Nutritional Information Per Serving: Calories: 73; Protein: 4 g; Fat: 4 g; Sodium: 247 mg; Cholesterol: 8 mg; Carbohydrates: 8 g; Exchanges: 1 Vegetable; 1 Fat
COUSCOUS WITH VEGETABLES
Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml
Source: The New American Heart Association Cookbook
Servings: 5
Ingredients
5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 ounces)
2 tablespoons dry white wine (regular or nonalcoholic)
1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder
2 tablespoons finely snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/2 cup uncooked couscous
Directions
In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.
Stir in parsley, basil, and pepper. Remove from heat. Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.
Nutritional Information Per Serving: Calories: 84; Protein: 4 g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable
STRAWBERRY FROST
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
View Recipe: http://diabeticgourmet.com/recipes/html/574.shtml
Ingredients
1-1/4 cups plain low-fat yogurt
1/4 cup part-skim ricotta cheese
2 cups frozen strawberries (no sugar added)
1 teaspoon pure vanilla extract
1 tablespoon frozen orange juice concentrate
Extra strawberries for garnish
Few sprigs fresh mint (optional)
Directions
In a blender or a food processor fitted with a metal blade, place yogurt, ricotta, strawberries, vanilla and orange juice; process until smooth.
Spoon into parfait glasses and garnish with berries and a mint sprig, if desired. Serve at once.
Nutritional Information Per Serving: Calories: 81; Protein: 5 g; Fat: 1 g ; Sodium: 72 mg; Cholesterol: 6 mg; Carbohydrates: 13 g; Exchanges: 1/2 Milk, 1/2 Fruit
VEGETABLE-CHICKEN NOODLE SOUP
Find this recipe at: http://diabeticgourmet.com/recipes/html/253.shtml
Servings: 6 (Serving = 1-1/2 cup)
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
BUFFALO SOFT TACOS
4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
View Recipe: http://diabeticgourmet.com/recipes/html/573.shtml
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's Red Hot Sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese
1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Nutritional Information Per Serving: Calories: 351; Protein: 30 g; Fat: 13 g; Sodium: 1220 mg; Cholesterol: 72 mg; Saturated Fat: 5 g; Dietary Fiber: 5 g; Carbohydrates: 26 g; Exchanges: 1-1/2 Starch, 4 Meat, lean
CORN BREAD APPLESAUCE MUFFINS
Yield: 8 servings
Source: The New American Heart Association Cookbook
View Recipe: http://diabeticgourmet.com/recipes/html/545.shtml
Ingredients
Vegetable oil spray
1/2 cup all-purpose flour
1/2 cup coarse yellow cornmeal
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
Egg substitute equivalent to 1 egg or 1 egg
2 tablespoons honey
2 tablespoons unsweetened applesauce
Directions
Preheat oven to 425 degrees F.
Lightly spray eight muffin cups with vegetable oil spray.
Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.
Beat remaining ingredients in a small bowl.
Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.
Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 1 g; Sodium: 189 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Bread/Starch
GREEK SALAD
Yield: 4 servings
Serving size: 1/4 of salad
Source: Eating Well Through Cancer
View online: http://diabeticgourmet.com/recipes/html/543.shtml
Ingredients
1 large bunch spinach, washed, chopped
1 cucumber, (regular or English) peeled, seeded, chopped
8 cherry tomatoes, seeded and quartered
1/4 red onion, sliced
1/3 cup feta cheese, crumbled
8-10 Greek olives, seeded, sliced
3 cloves roasted garlic (optional)
Directions
Combine the above ingredients in large salad bowl.
If preparing ahead of time, do not add cheese, olives, or garlic. Add these items just before serving.
Use dressing of choice or a Greek yogurt salad dressing.
Nutritional Information Per Serving: Calories: 73; Protein: 4 g; Fat: 4 g; Sodium: 247 mg; Cholesterol: 8 mg; Carbohydrates: 8 g; Exchanges: 1 Vegetable; 1 Fat
COUSCOUS WITH VEGETABLES
Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml
Source: The New American Heart Association Cookbook
Servings: 5
Ingredients
5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 ounces)
2 tablespoons dry white wine (regular or nonalcoholic)
1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder
2 tablespoons finely snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/2 cup uncooked couscous
Directions
In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.
Stir in parsley, basil, and pepper. Remove from heat. Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.
Nutritional Information Per Serving: Calories: 84; Protein: 4 g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable
Thursday, August 6, 2015
Diabetic Thursday
Years ago, before I had a diabetic to cook for, I thought that diabetic food would be complicated and boring. Turns out, that couldn't be farther from the truth. These six recipes show how easy and non-boring diabetic food can be. Enjoy!
CHICKEN AND BROCCOLI CASSEROLE
Makes: 6 Servings (1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
View recipe here: http://diabeticgourmet.com/recipes/html/602.shtml
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F.
Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information Per Serving: Calories: 257; Protein: 18 g; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Carbohydrates: 26 g; Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
CHICKEN BREASTS WITH ROSEMARY
Find this recipe at: http://diabeticgourmet.com/recipes/html/277.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Yield: 4 Servings
Ingredients
1 tablespoon olive oil, divided
1-1/2 teaspoons balsamic vinegar
1 teaspoon minced garlic
1 tablespoon grated lemon rind
1/4 teaspoon salt
1/8 teaspoon pepper
4 boneless, skinless chicken breast halves (4 ounces each)
1/3 cup dry white wine or reduced-sodium chicken broth
1 teaspoon finely chopped fresh, or 1/2 teaspoon dried, crumbled rosemary leaves
1/2 diced, peeled fresh tomato
Directions
Whisk 1-1/2 teaspoons olive oil, vinegar, garlic, lemon rind, salt, and pepper in medium bowl; add chicken and let stand 10 minutes. Drain, reserving marinade.
Cook chicken in remaining 1-1/2 teaspoons olive oil in large skillet over medium-high heat until browned on all sides, adding any remaining marinade after browning. Add wine and rosemary to skillet and heat to boiling; reduce heat and simmer, covered, 10 minutes. Add tomato and simmer, uncovered, until chicken is cooked through, about 6 minutes.
Nutritional Information Per Serving: Calories: 188; Protein: 25.6 g; Fat: 6.4 g; Sodium: 209 mg; Cholesterol: 69 mg; Carbohydrates: 2.6 g; Exchanges: 1/2 Vegetable, 3 Meat
ITALIAN PITA CRISPS
Serves: 8 (32 appetizers)
Serving Size: 4 crisps
Source: The New Family Cookbook for People with Diabetes
View recipe here: http://diabeticgourmet.com/recipes/html/600.shtml
Ingredients
2 pitas, each about 6 inches in diameter
1 tablespoon olive oil
1 clove garlic, finely minced
1/4 teaspoon dried basil or oregano
2 teaspoons grated Parmesan cheese
Directions
Preheat the oven to 350 degrees F.
Spray 1 or 2 cookie sheets with nonstick pan spray. Cut each pita into 8 wedges; split each wedge to separate the halves. Arrange in a single layer on the cookie sheet(s).
Mix the olive oil and garlic. Brush over the pita sections; sprinkle with basil and cheese.
Bake 8 to 10 minutes, or until lightly browned and crisp. Serve hot, or cool and store in an airtight container.
Nutritional Information Per Serving: Calories: 59; Protein: 2 g; Fat: 2 g; Sodium: 88 mg; Cholesterol: 0 mg; Dietary Fiber: 0 g; Sugars: 0 g; Carbohydrates: 8 g; Exchanges: 1/2 Starch, 1/2 Fat
CHICKEN GUMBO SOUP
Yield: 6 servings
Serving size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
View recipe here: http://diabeticgourmet.com/recipes/html/279.shtml
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Protein: 23 g; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Carbohydrates: 31 g; Exchanges: 2-1/2 Starch; 2 Lean Meat
CORN, LEEK AND RED PEPPER CASSEROLE
Find this recipe at: http://diabeticgourmet.com/recipes/html/604.shtml
Source: The Best Diabetes Cookbook
Yield: 6 Servings
Ingredients
1 teaspoon vegetable oil
1 teaspoon minced garlic
1 cup sliced leeks
1 cup chopped red peppers
2 cups corn kernels
2-1/2 tablespoons all-purpose flour
2 whole eggs
2 egg whites
1-1/3 cups 2% evaporated milk
1/4 cup chopped fresh dill (or 2 teaspoons dried)
1/4 cup bread crumbs
1/2 teaspoon margarine or butter
Directions
Preheat oven to 350 degrees F.
Spray a 2-quart casserole dish with vegetable spray.
In non-stick skillet sprayed with vegetable spray, heat oil over medium heat. Add garlic, leeks and red peppers and cook for 7 minutes, or until tender, stirring occasionally; set aside.
Put 1 cup of corn in food processor with flour; puree. Add whole eggs, egg whites, evaporated milk and dill; process until smooth.
In large bowl, combine sauteed vegetables, corn puree and remaining 1 cup corn. Pour into prepared dish. Combine bread crumbs and margarine until crumbly. Sprinkle over top of casserole and bake for 30 minutes or until set at center.
Nutritional Information Per Serving: Calories: 169; Protein: 8 g; Fat: 5 g; Sodium: 110 mg; Cholesterol: 76 mg; Dietary Fiber: 2 g ; Carbohydrates: 26 g; Exchanges: 1 Starch, 2 Vegetable, 1 Fat
FUNKY PEAR AND APPLE SAUCE
Serves: 4
Source: Light and Easy Diabetes Cuisine
View Recipe: http://diabeticgourmet.com/recipes/html/777.shtml
Ingredients
2 ripe Anjou or Bose pears
2 Granny Smith or Golden Delicious apples
1/2 cup fresh cranberries
2 tablespoons frozen orange juice concentrate
1 cinnamon stick
1/2 teaspoon pure vanilla extract
1/4 teaspoon freshly grated nutmeg
4 walnut halves
Directions
Cut pears and apples in half and core.
Place in a medium-size saucepan with remaining ingredients except walnuts and bring to a boil. Reduce heat, cover and simmer over low heat 10 to 20 minutes until fruit is tender.
Discard cinnamon stick. Strain through food mill and serve warm or chilled, topped with a walnut half.
Nutritional Information Per Serving: Calories: 95; Protein: 1 g; Fat: 2 g; Sodium: 1 mg; Cholesterol: 0 mg; Carbohydrates: 21 g; Exchanges: 1-1/2 Fruit
CHICKEN AND BROCCOLI CASSEROLE
Makes: 6 Servings (1 cup each)
Source: 1,001 Delicious Recipes for People with Diabetes
View recipe here: http://diabeticgourmet.com/recipes/html/602.shtml
Ingredients
1-3/4 cups stuffing mix
5 tablespoons reduced-calorie margarine, melted
1 can (10-3/4 ounce) low-fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen chopped broccoli florets, thawed
1 tablespoon minced onion
1/8 teaspoon black pepper
Directions
Pre-heat oven to 425 degrees F.
Place stuffing mix and melted margarine in a mixing bowl and combine completely.
Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.
In a separate bowl, combine remaining ingredients.
Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.
Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.
Nutritional Information Per Serving: Calories: 257; Protein: 18 g; Fat: 9 g; Sodium: 795 mg; Cholesterol: 45 mg; Carbohydrates: 26 g; Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat
CHICKEN BREASTS WITH ROSEMARY
Find this recipe at: http://diabeticgourmet.com/recipes/html/277.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Yield: 4 Servings
Ingredients
1 tablespoon olive oil, divided
1-1/2 teaspoons balsamic vinegar
1 teaspoon minced garlic
1 tablespoon grated lemon rind
1/4 teaspoon salt
1/8 teaspoon pepper
4 boneless, skinless chicken breast halves (4 ounces each)
1/3 cup dry white wine or reduced-sodium chicken broth
1 teaspoon finely chopped fresh, or 1/2 teaspoon dried, crumbled rosemary leaves
1/2 diced, peeled fresh tomato
Directions
Whisk 1-1/2 teaspoons olive oil, vinegar, garlic, lemon rind, salt, and pepper in medium bowl; add chicken and let stand 10 minutes. Drain, reserving marinade.
Cook chicken in remaining 1-1/2 teaspoons olive oil in large skillet over medium-high heat until browned on all sides, adding any remaining marinade after browning. Add wine and rosemary to skillet and heat to boiling; reduce heat and simmer, covered, 10 minutes. Add tomato and simmer, uncovered, until chicken is cooked through, about 6 minutes.
Nutritional Information Per Serving: Calories: 188; Protein: 25.6 g; Fat: 6.4 g; Sodium: 209 mg; Cholesterol: 69 mg; Carbohydrates: 2.6 g; Exchanges: 1/2 Vegetable, 3 Meat
ITALIAN PITA CRISPS
Serves: 8 (32 appetizers)
Serving Size: 4 crisps
Source: The New Family Cookbook for People with Diabetes
View recipe here: http://diabeticgourmet.com/recipes/html/600.shtml
Ingredients
2 pitas, each about 6 inches in diameter
1 tablespoon olive oil
1 clove garlic, finely minced
1/4 teaspoon dried basil or oregano
2 teaspoons grated Parmesan cheese
Directions
Preheat the oven to 350 degrees F.
Spray 1 or 2 cookie sheets with nonstick pan spray. Cut each pita into 8 wedges; split each wedge to separate the halves. Arrange in a single layer on the cookie sheet(s).
Mix the olive oil and garlic. Brush over the pita sections; sprinkle with basil and cheese.
Bake 8 to 10 minutes, or until lightly browned and crisp. Serve hot, or cool and store in an airtight container.
Nutritional Information Per Serving: Calories: 59; Protein: 2 g; Fat: 2 g; Sodium: 88 mg; Cholesterol: 0 mg; Dietary Fiber: 0 g; Sugars: 0 g; Carbohydrates: 8 g; Exchanges: 1/2 Starch, 1/2 Fat
CHICKEN GUMBO SOUP
Yield: 6 servings
Serving size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
View recipe here: http://diabeticgourmet.com/recipes/html/279.shtml
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Protein: 23 g; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Carbohydrates: 31 g; Exchanges: 2-1/2 Starch; 2 Lean Meat
CORN, LEEK AND RED PEPPER CASSEROLE
Find this recipe at: http://diabeticgourmet.com/recipes/html/604.shtml
Source: The Best Diabetes Cookbook
Yield: 6 Servings
Ingredients
1 teaspoon vegetable oil
1 teaspoon minced garlic
1 cup sliced leeks
1 cup chopped red peppers
2 cups corn kernels
2-1/2 tablespoons all-purpose flour
2 whole eggs
2 egg whites
1-1/3 cups 2% evaporated milk
1/4 cup chopped fresh dill (or 2 teaspoons dried)
1/4 cup bread crumbs
1/2 teaspoon margarine or butter
Directions
Preheat oven to 350 degrees F.
Spray a 2-quart casserole dish with vegetable spray.
In non-stick skillet sprayed with vegetable spray, heat oil over medium heat. Add garlic, leeks and red peppers and cook for 7 minutes, or until tender, stirring occasionally; set aside.
Put 1 cup of corn in food processor with flour; puree. Add whole eggs, egg whites, evaporated milk and dill; process until smooth.
In large bowl, combine sauteed vegetables, corn puree and remaining 1 cup corn. Pour into prepared dish. Combine bread crumbs and margarine until crumbly. Sprinkle over top of casserole and bake for 30 minutes or until set at center.
Nutritional Information Per Serving: Calories: 169; Protein: 8 g; Fat: 5 g; Sodium: 110 mg; Cholesterol: 76 mg; Dietary Fiber: 2 g ; Carbohydrates: 26 g; Exchanges: 1 Starch, 2 Vegetable, 1 Fat
FUNKY PEAR AND APPLE SAUCE
Serves: 4
Source: Light and Easy Diabetes Cuisine
View Recipe: http://diabeticgourmet.com/recipes/html/777.shtml
Ingredients
2 ripe Anjou or Bose pears
2 Granny Smith or Golden Delicious apples
1/2 cup fresh cranberries
2 tablespoons frozen orange juice concentrate
1 cinnamon stick
1/2 teaspoon pure vanilla extract
1/4 teaspoon freshly grated nutmeg
4 walnut halves
Directions
Cut pears and apples in half and core.
Place in a medium-size saucepan with remaining ingredients except walnuts and bring to a boil. Reduce heat, cover and simmer over low heat 10 to 20 minutes until fruit is tender.
Discard cinnamon stick. Strain through food mill and serve warm or chilled, topped with a walnut half.
Nutritional Information Per Serving: Calories: 95; Protein: 1 g; Fat: 2 g; Sodium: 1 mg; Cholesterol: 0 mg; Carbohydrates: 21 g; Exchanges: 1-1/2 Fruit
Thursday, July 30, 2015
Thursday - Diabetic Recipes
Thursday - which means another round of diabetic recipes. Enjoy!
ASPARAGUS POLENTA BAKE
The recipe begins, “If sun-dried tomatoes need to be softened, soak in hot water to cover, 5 to 10 minutes.”
Yield: 6 servings
Source: 1,001 Delicious Recipes for People with Diabetes
View Recipe: http://diabeticgourmet.com/recipes/html/571.shtml
Ingredients
6 ounces portobello mushrooms, thinly sliced
8 ounces asparagus, cut into 1-inch pieces
1-2 teaspoons olive oil
1 package (16 ounces) prepared Italian Herb polenta
1 cup water
1 ounce sun-dried tomatoes (not in oil) (about 8 halves), sliced
1/4 - 1/2 cup (1-2 ounces) shredded Parmesan cheese
Directions
Saute mushrooms and asparagus in oil in large skillet 2 to 3 minutes; cook, covered, until asparagus is crisp-tender, about 5 minutes.
Mash polenta in medium saucepan; mix in water and cook over medium heat, whisking until smooth and hot, about 5 minutes.
Stir in mushrooms and asparagus, and sun-dried tomatoes. Spoon mixture into 4 ramekins or a shallow casserole or quiche dish; sprinkle with Parmesan cheese.
Bake at 425 degrees F. until cheese is browned and polenta puffed, about 20 minutes.
Nutritional Information Per Serving: Calories: 110; Protein: 5 g; Fat: 2 g; Sodium: 94 mg; Cholesterol: 4 mg ; Carbohydrates: 17 g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat
TUSCAN CHICKEN BREASTS WITH POLENTA
Find this recipe at: http://diabeticgourmet.com/recipes/html/250.shtml
Servings: 8
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F. Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Protein: 29 g; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
ASPARAGUS WITH PEANUT SAUCE
Yield: 6 servings
Source: 1,001 Delicious Recipes for People with Diabetes
View Recipe: http://diabeticgourmet.com/recipes/html/567.shtml
Ingredients
2 tablespoons reduced-fat peanut butter
1/4 cup sugar
2-3 tablespoons reduced-sodium tamari soy sauce
3-4 teaspoons rice wine (sake) or dry sherry
1 teaspoon grated gingerroot
1/2 pounds asparagus spears, cooked until crisp-tender, chilled
Directions
Mix peanut butter, sugar, soy sauce, rice wine, and gingerroot until smooth.
Arrange asparagus on serving platter, spoon peanut sauce over.
Nutritional Information Per Serving: Calories: 95; Protein: 5 g; Fat: 2.3 g; Sodium: 246 mg; Cholesterol: 0 mg; Carbohydrates: 15 g; Exchanges: 3 Vegetable, 1/2 Fat
TERIYAKI SESAME VEGETABLES
Yield: 4 Servings
Source: The Best Diabetes Cookbook
View recipe here: http://diabeticgourmet.com/recipes/html/603.shtml
Ingredients
1-1/2 teaspoon vegetable oil
1 teaspoon crushed garlic
Half of a large sweet red or yellow pepper, thinly sliced
Half of a large sweet green pepper, thinly sliced
1-1/2 cups snow peas
1 large carrot, sliced thinly
1/2 teaspoon sesame seeds
Sauce Ingredients:
1 teaspoon crushed garlic
1 tablespoon soya sauce
1 tablespoon rice wine vinegar or white wine vinegar
1/2 teaspoon minced gingerroot
1/2 teaspoon sesame oil
1 tablespoon water
1 tablespoon brown sugar
1-1/2 teaspoons vegetable oil
Directions
Sauce: In a small saucepan, combine garlic, soy sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.
In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.
Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.
Nutritional Information Per Serving: Calories: 128; Protein: 3 g; Fat: 8 g; Sodium: 256 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 13 g; Exchanges: 2 Vegetables, 1-1/2 Fat
TURKEY SLOPPY JOES
Find this recipe at: http://diabeticgourmet.com/recipes/html/278.shtml
Source: The New Soul Food Cookbook for People with Diabetes
Yield: 4 servings
Serving size: 1/2 cup
Ingredients
2 tsp canola oil
1 cup chopped onions
1 cup chopped green bell pepper
1 lb lean ground turkey breast
1 cup tomato sauce
1 tsp brown sugar
1/2 cup catsup
1 tsp red pepper flakes
2 tsp wine vinegar
1/4 tsp pepper
Directions
Heat the oil in a large skillet and sauté the onion and bell pepper until translucent. Add the turkey and cook about 5 minutes. Drain off any fat.
Add the remaining ingredients and mix well. Simmer 15 minutes and serve on buns.
To reduce the sodium content of this recipe, use salt-free tomato sauce.
Nutritional Information Per Serving: Calories: 239; Protein: 27 g; Fat: 6 g; Sodium: 787 mg; Cholesterol: 68 mg; Carbohydrates: 21 g; Exchanges: 1 Starch; 3 Very Lean Meat; 1 Vegetable
ASPARAGUS POLENTA BAKE
The recipe begins, “If sun-dried tomatoes need to be softened, soak in hot water to cover, 5 to 10 minutes.”
Yield: 6 servings
Source: 1,001 Delicious Recipes for People with Diabetes
View Recipe: http://diabeticgourmet.com/recipes/html/571.shtml
Ingredients
6 ounces portobello mushrooms, thinly sliced
8 ounces asparagus, cut into 1-inch pieces
1-2 teaspoons olive oil
1 package (16 ounces) prepared Italian Herb polenta
1 cup water
1 ounce sun-dried tomatoes (not in oil) (about 8 halves), sliced
1/4 - 1/2 cup (1-2 ounces) shredded Parmesan cheese
Directions
Saute mushrooms and asparagus in oil in large skillet 2 to 3 minutes; cook, covered, until asparagus is crisp-tender, about 5 minutes.
Mash polenta in medium saucepan; mix in water and cook over medium heat, whisking until smooth and hot, about 5 minutes.
Stir in mushrooms and asparagus, and sun-dried tomatoes. Spoon mixture into 4 ramekins or a shallow casserole or quiche dish; sprinkle with Parmesan cheese.
Bake at 425 degrees F. until cheese is browned and polenta puffed, about 20 minutes.
Nutritional Information Per Serving: Calories: 110; Protein: 5 g; Fat: 2 g; Sodium: 94 mg; Cholesterol: 4 mg ; Carbohydrates: 17 g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat
TUSCAN CHICKEN BREASTS WITH POLENTA
Find this recipe at: http://diabeticgourmet.com/recipes/html/250.shtml
Servings: 8
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F. Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Protein: 29 g; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
ASPARAGUS WITH PEANUT SAUCE
Yield: 6 servings
Source: 1,001 Delicious Recipes for People with Diabetes
View Recipe: http://diabeticgourmet.com/recipes/html/567.shtml
Ingredients
2 tablespoons reduced-fat peanut butter
1/4 cup sugar
2-3 tablespoons reduced-sodium tamari soy sauce
3-4 teaspoons rice wine (sake) or dry sherry
1 teaspoon grated gingerroot
1/2 pounds asparagus spears, cooked until crisp-tender, chilled
Directions
Mix peanut butter, sugar, soy sauce, rice wine, and gingerroot until smooth.
Arrange asparagus on serving platter, spoon peanut sauce over.
Nutritional Information Per Serving: Calories: 95; Protein: 5 g; Fat: 2.3 g; Sodium: 246 mg; Cholesterol: 0 mg; Carbohydrates: 15 g; Exchanges: 3 Vegetable, 1/2 Fat
TERIYAKI SESAME VEGETABLES
Yield: 4 Servings
Source: The Best Diabetes Cookbook
View recipe here: http://diabeticgourmet.com/recipes/html/603.shtml
Ingredients
1-1/2 teaspoon vegetable oil
1 teaspoon crushed garlic
Half of a large sweet red or yellow pepper, thinly sliced
Half of a large sweet green pepper, thinly sliced
1-1/2 cups snow peas
1 large carrot, sliced thinly
1/2 teaspoon sesame seeds
Sauce Ingredients:
1 teaspoon crushed garlic
1 tablespoon soya sauce
1 tablespoon rice wine vinegar or white wine vinegar
1/2 teaspoon minced gingerroot
1/2 teaspoon sesame oil
1 tablespoon water
1 tablespoon brown sugar
1-1/2 teaspoons vegetable oil
Directions
Sauce: In a small saucepan, combine garlic, soy sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.
In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.
Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.
Nutritional Information Per Serving: Calories: 128; Protein: 3 g; Fat: 8 g; Sodium: 256 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 13 g; Exchanges: 2 Vegetables, 1-1/2 Fat
TURKEY SLOPPY JOES
Find this recipe at: http://diabeticgourmet.com/recipes/html/278.shtml
Source: The New Soul Food Cookbook for People with Diabetes
Yield: 4 servings
Serving size: 1/2 cup
Ingredients
2 tsp canola oil
1 cup chopped onions
1 cup chopped green bell pepper
1 lb lean ground turkey breast
1 cup tomato sauce
1 tsp brown sugar
1/2 cup catsup
1 tsp red pepper flakes
2 tsp wine vinegar
1/4 tsp pepper
Directions
Heat the oil in a large skillet and sauté the onion and bell pepper until translucent. Add the turkey and cook about 5 minutes. Drain off any fat.
Add the remaining ingredients and mix well. Simmer 15 minutes and serve on buns.
To reduce the sodium content of this recipe, use salt-free tomato sauce.
Nutritional Information Per Serving: Calories: 239; Protein: 27 g; Fat: 6 g; Sodium: 787 mg; Cholesterol: 68 mg; Carbohydrates: 21 g; Exchanges: 1 Starch; 3 Very Lean Meat; 1 Vegetable
Thursday, July 9, 2015
Diabetic Thursday
Since it's Thursday, it's time for another round of diabetic recipes. Enjoy!
PICANTE POTATO SKINS
Makes: 12 Potato Skins (6 servings)
Serving Size: 2 potato skins
Source: The New Family Cookbook for People with Diabetes
View recipe here: http://diabeticgourmet.com/recipes/html/597.shtml
Ingredients
3 baking potatoes (about 1 pound total)
3 tablespoons prepared salsa or picante sauce
1 tablespoon margarine, melted
3/4 cup (3 ounces) shredded reduced-fat Monterey Jack cheese with jalapenos
Directions
Preheat the oven to 400 degrees F.
Do not bake the potatoes in the microwave for this recipe, because the skins will become too soft. Prepare a cookie sheet with nonstick pan spray.
Wash the potatoes and poke them with a fork or the tip of a knife in several places. bake the potatoes 1 hour, or until tender; cool.
Cut the potatoes in half lengthwise. Carefully scoop out the pulp, leaving 1/4-inch-thick shells. (Reserve the pulp for another use.) Cut each shell in half lengthwise; place on a cookie sheet.
Combine the salsa and margarine; brush over the insides of shells. Bake until crisp, about 15 minutes.
Sprinkle the skins with cheese; return to the oven for 5 minutes or until the cheese is melted. Serve warm.
Nutritional Information Per Serving: Calories: 99; Protein: 4 g; Fat: 3 g; Sodium: 115 mg; Cholesterol: 6 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 14 g; Exchanges: 1 Starch, 1/2 Fat
WILD RICE SOUFFLE
Find this recipe at: http://diabeticgourmet.com/recipes/html/272.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Yield: 4 Servings
Ingredients
1/3 cup wild rice
1 cup reduced-sodium vegetable broth
1 cup fat-free milk
1/4 cup all-purpose flour
1/2 cup (2 ounces) shredded reduced-fat Cheddar cheese
2 tablespoons finely chopped onion
1/4 cup finely chopped parsley
1/2 teaspoon paprika
1/4 - 1/2 teaspoon dried savory leaves
1/4 - 1/2 teaspoon dried thyme leaves
White pepper, to taste
3 egg yolks
3 egg whites, beaten to stiff peaks
Directions
Rinse rice under cold water and drain. Heat rice and broth to boiling in small saucepan; reduce heat and simmer, covered, until rice is tender and stock absorbed, 45 to 55 minutes.
Mix milk and flour in medium saucepan; heat over medium-high heat, whisking constantly, to boiling. Boil, whisking constantly, until thickened. Remove from heat; add cheese and whisk until cheese is melted (sauce will be very thick). Cook slightly, stir in onion and herbs. Season to taste with white pepper.
Beat egg yolks in small bowl until thick and lemon colored, about 5 minutes; whisk into cheese mixture. Stir about 1/4 the beaten egg whites into cheese mixture; fold cheese mixture into remaining egg whites. Fold in rice.
Pour mixture into lightly greased 1-quart souffle dish. Bake at 350 degrees F. until knife inserted halfway between center and edge comes out clean, 45 to 55 minutes. Serve immediately.
Nutritional Information Per Serving: Calories: 210; Protein: 13 g; Fat: 6.5 g; Sodium: 288 mg; Cholesterol: 168 mg; Carbohydrates: 23 g; Exchanges: 1-1/2 Bread/Starch, 1-1/2 Meat, 1/2 Fat
LEMON-ALMOND BISCOTTI
Yield: Makes about 3 dozen
Serving size: 1 Biscotti
Source: America's Everyday Diabetes Cookbook
View online: http://diabeticgourmet.com/recipes/html/591.shtml
Ingredients
1-3/4 cups all-purpose flour
3/4 cup granulated sugar (or Splenda for Baking)
1 tablespoon baking powder
2 tablespoons finely grated lemon zest
3/4 cup coarsely chopped almonds
2 eggs
1/3 cup olive oil
1 teaspoon vanilla
1/2 teaspoon almond extract
Directions
Preheat oven to 325 degrees F. Line a cookie sheet with parchment paper or spray with nonstick cooking spray.
In a bowl, mix together flour, sugar (or Splenda), baking powder, lemon zest and almonds. Make a well in the center.
In another bowl, whisk eggs, oil, vanilla, and almond extract. Pour into well and mix until a soft, sticky dough forms.
Divide dough in half. Shape into two rolls about 10 inches long. Place about 2 inches apart on prepared cookie sheet. Bake in preheated oven for 20 minutes.
Cool on sheet for 5 minutes, then cut into slices 1/2 inch thick. Return to sheet and bake for 10 minutes. Turn slices over and bake for 10 minutes more. Immediately transfer to wire racks.
Nutritional Information Per Serving: Calories: 78; Protein: 2 g; Fat: 4 g; Sodium: 24 mg; Cholesterol: 12 mg; Dietary Fiber: 1 g; Carbohydrates: 10 g; Exchanges: 1/2 Starch, 1/2 Fat
LEMON SPIKED GARLIC GREENS
This recipe begins, “Kale, collard, turnip, or beet greens are excellent choices for this quick-and-easy healthy vegetable.” Yield: 4 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/269.shtml
Ingredients
Garlic-flavored vegetable cooking spray
1/3 cup finely chopped onion
4 cloves garlic, minced
1-1/2 pounds greens, washed, stems removed, coarsely chopped
1/3 cup water
1-2 tablespoons lemon juice
Salt and pepper, to taste
Directions
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onion and garlic until tender, 3 to 4 minutes.
Add greens and water to saucepan; heat to boiling. Reduce heat and simmer, covered, until greens are wilted and tender, about 5 to 8 minutes, adding more water if necessary. Season to taste with lemon juice, salt and pepper.
Nutritional Information Per Serving: Calories: 58; Protein: 5.9 g; Fat: 1.7 g; Sodium: 43 mg; Cholesterol: 53.3 mg ; Carbohydrates: 7 g; Exchanges: 2 Vegetable
CHICKEN FAJITAS
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/589.shtml
Ingredients
1/2 lb. boneless, skinless chicken breast, cut into very thin strips
1 tsp. ground cumin
Juice of 1/2 lime
1 Tbsp. canola oil, divided
1/2 large white onion, thinly sliced
1 medium green bell pepper, seeded, cut in 1/2 inch strips
1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips
1/2 cup well-drained salsa
2-4 Tbsp. (according to taste) minced cilantro leaves
4 whole-wheat tortillas
Directions
Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally.
About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature.
Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Saute until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan.
Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate.
Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately.
Nutritional Information Per Serving: Calories: 190; Protein: 17 g; Fat: 5 g; Sodium: 350 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g; Carbohydrates: 26 g; Exchanges: 1 Bread/Starch
CUBAN BLACK BEANS
Source: How to Cook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/262.shtml
Contains 9 grams of dietary fiber
8 servings Serving size: 1 cup
Ingredients
2-1/2 cups dried black beans
Enough water to cover the beans
2 qt water
2 Tbsp olive oil
1 medium onion, chopped
1 green pepper, sliced
1 tsp oregano
1 bay leaf
1/4 tsp pepper
1/2 tsp ginger
1 tsp salt
1 tsp chili powder
2 tsp lime juice
2 tsp cumin
Directions
Cover the beans with cold water and soak them for 8-12 hours. Discard the water. Then combine all ingredients in a large stock- pot. Bring the mixture to a boil over medium-high heat.
Once the mixture boils, reduce the heat and allow beans to simmer for 1 1/2 – 2 hours with cover slightly ajar. (The age of dried beans affects their cooking time. Older beans take longer; fresh beans cook faster.)
Nutritional Information Per Serving: Calories: 233; Protein: 13 g; Fat: 4 g; Sodium: 29 mg; Cholesterol: 0 mg; Carbohydrates: 37 g; Exchanges: 2-1/2 Starch; 1 Lean Meat
PICANTE POTATO SKINS
Makes: 12 Potato Skins (6 servings)
Serving Size: 2 potato skins
Source: The New Family Cookbook for People with Diabetes
View recipe here: http://diabeticgourmet.com/recipes/html/597.shtml
Ingredients
3 baking potatoes (about 1 pound total)
3 tablespoons prepared salsa or picante sauce
1 tablespoon margarine, melted
3/4 cup (3 ounces) shredded reduced-fat Monterey Jack cheese with jalapenos
Directions
Preheat the oven to 400 degrees F.
Do not bake the potatoes in the microwave for this recipe, because the skins will become too soft. Prepare a cookie sheet with nonstick pan spray.
Wash the potatoes and poke them with a fork or the tip of a knife in several places. bake the potatoes 1 hour, or until tender; cool.
Cut the potatoes in half lengthwise. Carefully scoop out the pulp, leaving 1/4-inch-thick shells. (Reserve the pulp for another use.) Cut each shell in half lengthwise; place on a cookie sheet.
Combine the salsa and margarine; brush over the insides of shells. Bake until crisp, about 15 minutes.
Sprinkle the skins with cheese; return to the oven for 5 minutes or until the cheese is melted. Serve warm.
Nutritional Information Per Serving: Calories: 99; Protein: 4 g; Fat: 3 g; Sodium: 115 mg; Cholesterol: 6 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 14 g; Exchanges: 1 Starch, 1/2 Fat
WILD RICE SOUFFLE
Find this recipe at: http://diabeticgourmet.com/recipes/html/272.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Yield: 4 Servings
Ingredients
1/3 cup wild rice
1 cup reduced-sodium vegetable broth
1 cup fat-free milk
1/4 cup all-purpose flour
1/2 cup (2 ounces) shredded reduced-fat Cheddar cheese
2 tablespoons finely chopped onion
1/4 cup finely chopped parsley
1/2 teaspoon paprika
1/4 - 1/2 teaspoon dried savory leaves
1/4 - 1/2 teaspoon dried thyme leaves
White pepper, to taste
3 egg yolks
3 egg whites, beaten to stiff peaks
Directions
Rinse rice under cold water and drain. Heat rice and broth to boiling in small saucepan; reduce heat and simmer, covered, until rice is tender and stock absorbed, 45 to 55 minutes.
Mix milk and flour in medium saucepan; heat over medium-high heat, whisking constantly, to boiling. Boil, whisking constantly, until thickened. Remove from heat; add cheese and whisk until cheese is melted (sauce will be very thick). Cook slightly, stir in onion and herbs. Season to taste with white pepper.
Beat egg yolks in small bowl until thick and lemon colored, about 5 minutes; whisk into cheese mixture. Stir about 1/4 the beaten egg whites into cheese mixture; fold cheese mixture into remaining egg whites. Fold in rice.
Pour mixture into lightly greased 1-quart souffle dish. Bake at 350 degrees F. until knife inserted halfway between center and edge comes out clean, 45 to 55 minutes. Serve immediately.
Nutritional Information Per Serving: Calories: 210; Protein: 13 g; Fat: 6.5 g; Sodium: 288 mg; Cholesterol: 168 mg; Carbohydrates: 23 g; Exchanges: 1-1/2 Bread/Starch, 1-1/2 Meat, 1/2 Fat
LEMON-ALMOND BISCOTTI
Yield: Makes about 3 dozen
Serving size: 1 Biscotti
Source: America's Everyday Diabetes Cookbook
View online: http://diabeticgourmet.com/recipes/html/591.shtml
Ingredients
1-3/4 cups all-purpose flour
3/4 cup granulated sugar (or Splenda for Baking)
1 tablespoon baking powder
2 tablespoons finely grated lemon zest
3/4 cup coarsely chopped almonds
2 eggs
1/3 cup olive oil
1 teaspoon vanilla
1/2 teaspoon almond extract
Directions
Preheat oven to 325 degrees F. Line a cookie sheet with parchment paper or spray with nonstick cooking spray.
In a bowl, mix together flour, sugar (or Splenda), baking powder, lemon zest and almonds. Make a well in the center.
In another bowl, whisk eggs, oil, vanilla, and almond extract. Pour into well and mix until a soft, sticky dough forms.
Divide dough in half. Shape into two rolls about 10 inches long. Place about 2 inches apart on prepared cookie sheet. Bake in preheated oven for 20 minutes.
Cool on sheet for 5 minutes, then cut into slices 1/2 inch thick. Return to sheet and bake for 10 minutes. Turn slices over and bake for 10 minutes more. Immediately transfer to wire racks.
Nutritional Information Per Serving: Calories: 78; Protein: 2 g; Fat: 4 g; Sodium: 24 mg; Cholesterol: 12 mg; Dietary Fiber: 1 g; Carbohydrates: 10 g; Exchanges: 1/2 Starch, 1/2 Fat
LEMON SPIKED GARLIC GREENS
This recipe begins, “Kale, collard, turnip, or beet greens are excellent choices for this quick-and-easy healthy vegetable.” Yield: 4 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/269.shtml
Ingredients
Garlic-flavored vegetable cooking spray
1/3 cup finely chopped onion
4 cloves garlic, minced
1-1/2 pounds greens, washed, stems removed, coarsely chopped
1/3 cup water
1-2 tablespoons lemon juice
Salt and pepper, to taste
Directions
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onion and garlic until tender, 3 to 4 minutes.
Add greens and water to saucepan; heat to boiling. Reduce heat and simmer, covered, until greens are wilted and tender, about 5 to 8 minutes, adding more water if necessary. Season to taste with lemon juice, salt and pepper.
Nutritional Information Per Serving: Calories: 58; Protein: 5.9 g; Fat: 1.7 g; Sodium: 43 mg; Cholesterol: 53.3 mg ; Carbohydrates: 7 g; Exchanges: 2 Vegetable
CHICKEN FAJITAS
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/589.shtml
Ingredients
1/2 lb. boneless, skinless chicken breast, cut into very thin strips
1 tsp. ground cumin
Juice of 1/2 lime
1 Tbsp. canola oil, divided
1/2 large white onion, thinly sliced
1 medium green bell pepper, seeded, cut in 1/2 inch strips
1 to 2 jalapeno peppers, seeded, cut lengthwise in thin strips
1/2 cup well-drained salsa
2-4 Tbsp. (according to taste) minced cilantro leaves
4 whole-wheat tortillas
Directions
Sprinkle cumin over the chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in the refrigerator, 2 to 24 hours, shaking the container occasionally.
About an hour before cooking the chicken, remove it from the marinade, pat dry with paper towels and set aside to allow it to come to room temperature.
Add half of the oil to a medium, nonstick skillet over medium high heat. Stir in the onion, green and jalapeno peppers. Saute until onions are lightly browned, about 10 minutes. Transfer vegetables to a plate and set aside. Do not clean the pan.
Heat remaining oil in the pan over high heat until hot. Add chicken and cook until slightly browned, 1 to 4 minutes, depending on thinness. With a slotted spoon, transfer chicken to a plate.
Place a tortilla on each of 4 plates. Add one-fourth of the chicken to each in a narrow band, leaving a 1-inch margin at each end of the tortilla. Top chicken with one-fourth of the vegetables, then one-fourth of the salsa, then one-fourth of the cilantro. Fold ends of the tortilla over the filling. Roll up as tightly as possible. Serve immediately.
Nutritional Information Per Serving: Calories: 190; Protein: 17 g; Fat: 5 g; Sodium: 350 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g; Carbohydrates: 26 g; Exchanges: 1 Bread/Starch
CUBAN BLACK BEANS
Source: How to Cook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/262.shtml
Contains 9 grams of dietary fiber
8 servings Serving size: 1 cup
Ingredients
2-1/2 cups dried black beans
Enough water to cover the beans
2 qt water
2 Tbsp olive oil
1 medium onion, chopped
1 green pepper, sliced
1 tsp oregano
1 bay leaf
1/4 tsp pepper
1/2 tsp ginger
1 tsp salt
1 tsp chili powder
2 tsp lime juice
2 tsp cumin
Directions
Cover the beans with cold water and soak them for 8-12 hours. Discard the water. Then combine all ingredients in a large stock- pot. Bring the mixture to a boil over medium-high heat.
Once the mixture boils, reduce the heat and allow beans to simmer for 1 1/2 – 2 hours with cover slightly ajar. (The age of dried beans affects their cooking time. Older beans take longer; fresh beans cook faster.)
Nutritional Information Per Serving: Calories: 233; Protein: 13 g; Fat: 4 g; Sodium: 29 mg; Cholesterol: 0 mg; Carbohydrates: 37 g; Exchanges: 2-1/2 Starch; 1 Lean Meat
Thursday, June 18, 2015
Diabetic Thursday
Enjoy!
ANGEL PECAN CUPCAKES
Yield: 12 servings
Source: "The Complete Idiot's Guide to Terrific Diabetic Meals"
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 eggs, separated
1/4 cup hot tap water
1 teaspoon pure vanilla extract
3/4 cup fructose
1/8 teaspoon salt
1/2 cup cake flour
3/4 teaspoon low-salt baking powder
1/2 cup chopped pecans
Directions
Preheat the oven to 325 degrees F.
In a medium bowl, with an electric mixer, beat egg yolks, hot water, and vanilla together until very thick and pale. Slowly beat in 1/2 cup fructose and set aside. In a small bowl, beat egg whites until foamy. Add salt, and continue beating until whites hold soft peaks.
Gradually add remaining 1/4 cup fructose to egg whites, beating until stiff but not dry. Stir 1/3 of whites into yolks, and sift flour and baking powder over egg mixture. Add pecans and remaining whites, and gently fold until blended.
Place 12 paper liners in a 12-cup muffin pan. Spoon batter evenly into cups, and bake for 20 minutes or until a toothpick inserted into a cupcake comes out clean.
Nutritional Information Per Serving (1 cupcake): Glycemic Index: 30, Glycemic Load: 6, Calories: 112, Protein: 3 g, Carbohydrate: 20 g, Dietary Fiber: Less than 1/2 g, Fat: 4 g, Saturated Fat: Less than 1 g, Cholesterol: 35 mg, Sodium: 27 g; Diabetic Exchanges: 1-1/2 Starch
OLD-FASHIONED SPICED BANANA BREAD
Yield: 9 servings
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Ingredients
1-1/4 cups all-purpose flour
1/2 cup whole-wheat flour
1/2 cup sugar
2 teaspoons baking powder
2 teaspoons cinnamon
1 teaspoon allspice
1/2 teaspoon ginger
1/4 teaspoon salt
1 egg, beaten
2 bananas, mashed
3/4 cup unsweetened applesauce
2 tablespoons canola oil
1/3 cup fat-free milk
Directions
Preheat the oven to 350 degrees F. In a large bowl, combine the all-purpose flour, whole-wheat flour, sugar, baking powder, cinnamon, allspice, ginger, and salt.
In a medium bowl, combine the eggs, bananas, oil, and milk. Add the banana mixture slowly to the flour mixture and mix until just combined. Don't overbeat.
Spray a 9x5x3-inch loaf pan with nonstick spray. Dust the pan lightly with flour. Pour the batter into the prepared pan.
Bake the banana bread for 45-50 minutes until a knife inserted in the center comes out clean. Let the bread cool in the pan for 15 minutes, then turn the loaf out onto a rack and cool completely.
Nutritional Information Per Serving (1 slice): Calories: 214, Fat: 8 g, Cholesterol: 47 mg, Sodium: 165 mg, Carbohydrate: 33 g, Dietary Fiber: 2 g, Sugars: 16 g, Protein: 4 g; Diabetic Exchanges: 2 Carbohydrate, 1-1/2 Fat
VEGETABLE BEEF BARLEY SOUP
Yield: 4 Servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/376.shtml
Ingredients
1 tablespoon vegetable oil
2 teaspoons crushed garlic
1 medium onion, diced
2 celery stalks, diced
2 carrots, diced
2 cups sliced mushrooms
3-1/2 cups beef stock
1/3 cup barley
2 small potatoes, peeled and diced
4 oz. stewing beef, diced
2 tablespoons chopped fresh parsley
Directions
In large non-stick saucepan, heat oil; saute garlic, onion, celery, carrots and mushrooms until tender, approximately 10 minutes.
Add stock, barley, potatoes and beef; cover, reduce heat and simmer approximately 50 minutes or until barley and potatoes are tender, stirring occasionally.
Nutritional Information Per Serving: Calories: 208; Protein: 11 g; Fat: 5 g; Sodium: 1009 mg; Cholesterol: 13 mg; Carbohydrates: 31 g; Exchanges: 1-1/2 Starch, 1 Vegetable, 1/2 Medium Fat Meat, 1/2 Fat
CHICKEN JAMBALAYA
Makes 6 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/232.shtml
Ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2-3 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5 oz.) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp. tomato paste
1 bay leaf
1 tsp. dried thyme
1/4 tsp. dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions
Directions
In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.
Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
Remove bay leaf. Stir rice into chicken mixture until well combined.
Nutritional Information Per Serving: Calories: 235; Protein: 17 g; Fat: 4 g; Sodium: 203 mg; Carbohydrates: 33 g; Exchanges: 2 Low-Fat Meat, 2 Bread/Starch, 1 Vegetable
CHOCOLATE COFFEE TIRAMISU
Makes: 16 Servings
Source: The Best Diabetes Cookbook
View online: http://diabeticgourmet.com/recipes/html/520.shtml
Ingredients
1-1/2 cups 5% ricotta cheese
1/2 cup light cream cheese
1/2 cup granulated sugar
3 tablespoons cocoa
1 egg yolk
1 teaspoon vanilla
3 egg whites
1/3 cup granulated sugar
3/4 strong, prepared coffee
3 tablespoon chocolate or coffee-flavored liqueur
16 lady finger cookies
Directions
Spray a 9-inch square baking dish with vegetable spray.
In a food processor, combine ricotta cheese, cream cheese, 1/2 cup sugar, cocoa, egg yolk and vanilla until smooth; transfer to a bowl.
In bowl, beat egg whites until soft peaks form. Gradually add 1/3 cup sugar and continue to beat until stiff peaks form. Gently fold the whites into the ricotta mixture.
Combine coffee and liqueur in a small bowl.
Put half of lady fingers in bottom of dish. Sprinkle with half of coffee-liqueur mixture. Spread half of ricotta mixture on top. Repeat layers. Cover and chill for at least 3 hours, or overnight.
Nutritional Information Per Serving: Calories: 150; Protein: 6 g; Fat: 5 g; Sodium: 102 mg; Cholesterol: 66 mg; Carbohydrates: 21 g; Exchanges: 1/2 Starch, 1 Other Carbohydrate, 1/2 Lean Meat, 1/2 Fat
FIESTA SLAW
Makes 10 servings.
View online: http://diabeticgourmet.com/recipes/html/504.shtml
Ingredients
5 Tbsp. fresh lime juice
3 Tbsp. reduced-fat mayonnaise
5 cloves garlic, finely minced
2 tsp. canned chipotle chilies, rinsed, drained and chopped
1 Tbsp. honey
1 large red bell pepper, cut into thin strips
1 large green bell pepper, cut into thin
1 large yellow bell pepper, cut into thin strips
12 oz. jicama, peeled, cut into thin strips
1/3 cup (packed) fresh cilantro leaves, minced
Salt and freshly ground black pepper
Directions
Puree first 5 ingredients in a blender or food processor until dressing is smooth.
Place peppers, jicama and cilantro in a large bowl.
Add dressing and toss to mix and coat well. Season with salt and pepper to taste.
Cover and refrigerate until the vegetables soften a little but remain crunchy (about 4 hours.)
Serve at room temperature.
Nutritional Information Per Serving: Calories: 42; Protein: 1 g; Fat: under 1 g; Sodium: 42 mg; Carbohydrates: 9 g; Exchanges: 2 Vegetable
ANGEL PECAN CUPCAKES
Yield: 12 servings
Source: "The Complete Idiot's Guide to Terrific Diabetic Meals"
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 eggs, separated
1/4 cup hot tap water
1 teaspoon pure vanilla extract
3/4 cup fructose
1/8 teaspoon salt
1/2 cup cake flour
3/4 teaspoon low-salt baking powder
1/2 cup chopped pecans
Directions
Preheat the oven to 325 degrees F.
In a medium bowl, with an electric mixer, beat egg yolks, hot water, and vanilla together until very thick and pale. Slowly beat in 1/2 cup fructose and set aside. In a small bowl, beat egg whites until foamy. Add salt, and continue beating until whites hold soft peaks.
Gradually add remaining 1/4 cup fructose to egg whites, beating until stiff but not dry. Stir 1/3 of whites into yolks, and sift flour and baking powder over egg mixture. Add pecans and remaining whites, and gently fold until blended.
Place 12 paper liners in a 12-cup muffin pan. Spoon batter evenly into cups, and bake for 20 minutes or until a toothpick inserted into a cupcake comes out clean.
Nutritional Information Per Serving (1 cupcake): Glycemic Index: 30, Glycemic Load: 6, Calories: 112, Protein: 3 g, Carbohydrate: 20 g, Dietary Fiber: Less than 1/2 g, Fat: 4 g, Saturated Fat: Less than 1 g, Cholesterol: 35 mg, Sodium: 27 g; Diabetic Exchanges: 1-1/2 Starch
OLD-FASHIONED SPICED BANANA BREAD
Yield: 9 servings
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Ingredients
1-1/4 cups all-purpose flour
1/2 cup whole-wheat flour
1/2 cup sugar
2 teaspoons baking powder
2 teaspoons cinnamon
1 teaspoon allspice
1/2 teaspoon ginger
1/4 teaspoon salt
1 egg, beaten
2 bananas, mashed
3/4 cup unsweetened applesauce
2 tablespoons canola oil
1/3 cup fat-free milk
Directions
Preheat the oven to 350 degrees F. In a large bowl, combine the all-purpose flour, whole-wheat flour, sugar, baking powder, cinnamon, allspice, ginger, and salt.
In a medium bowl, combine the eggs, bananas, oil, and milk. Add the banana mixture slowly to the flour mixture and mix until just combined. Don't overbeat.
Spray a 9x5x3-inch loaf pan with nonstick spray. Dust the pan lightly with flour. Pour the batter into the prepared pan.
Bake the banana bread for 45-50 minutes until a knife inserted in the center comes out clean. Let the bread cool in the pan for 15 minutes, then turn the loaf out onto a rack and cool completely.
Nutritional Information Per Serving (1 slice): Calories: 214, Fat: 8 g, Cholesterol: 47 mg, Sodium: 165 mg, Carbohydrate: 33 g, Dietary Fiber: 2 g, Sugars: 16 g, Protein: 4 g; Diabetic Exchanges: 2 Carbohydrate, 1-1/2 Fat
VEGETABLE BEEF BARLEY SOUP
Yield: 4 Servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/376.shtml
Ingredients
1 tablespoon vegetable oil
2 teaspoons crushed garlic
1 medium onion, diced
2 celery stalks, diced
2 carrots, diced
2 cups sliced mushrooms
3-1/2 cups beef stock
1/3 cup barley
2 small potatoes, peeled and diced
4 oz. stewing beef, diced
2 tablespoons chopped fresh parsley
Directions
In large non-stick saucepan, heat oil; saute garlic, onion, celery, carrots and mushrooms until tender, approximately 10 minutes.
Add stock, barley, potatoes and beef; cover, reduce heat and simmer approximately 50 minutes or until barley and potatoes are tender, stirring occasionally.
Nutritional Information Per Serving: Calories: 208; Protein: 11 g; Fat: 5 g; Sodium: 1009 mg; Cholesterol: 13 mg; Carbohydrates: 31 g; Exchanges: 1-1/2 Starch, 1 Vegetable, 1/2 Medium Fat Meat, 1/2 Fat
CHICKEN JAMBALAYA
Makes 6 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/232.shtml
Ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2-3 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5 oz.) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp. tomato paste
1 bay leaf
1 tsp. dried thyme
1/4 tsp. dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions
Directions
In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.
Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
Remove bay leaf. Stir rice into chicken mixture until well combined.
Nutritional Information Per Serving: Calories: 235; Protein: 17 g; Fat: 4 g; Sodium: 203 mg; Carbohydrates: 33 g; Exchanges: 2 Low-Fat Meat, 2 Bread/Starch, 1 Vegetable
CHOCOLATE COFFEE TIRAMISU
Makes: 16 Servings
Source: The Best Diabetes Cookbook
View online: http://diabeticgourmet.com/recipes/html/520.shtml
Ingredients
1-1/2 cups 5% ricotta cheese
1/2 cup light cream cheese
1/2 cup granulated sugar
3 tablespoons cocoa
1 egg yolk
1 teaspoon vanilla
3 egg whites
1/3 cup granulated sugar
3/4 strong, prepared coffee
3 tablespoon chocolate or coffee-flavored liqueur
16 lady finger cookies
Directions
Spray a 9-inch square baking dish with vegetable spray.
In a food processor, combine ricotta cheese, cream cheese, 1/2 cup sugar, cocoa, egg yolk and vanilla until smooth; transfer to a bowl.
In bowl, beat egg whites until soft peaks form. Gradually add 1/3 cup sugar and continue to beat until stiff peaks form. Gently fold the whites into the ricotta mixture.
Combine coffee and liqueur in a small bowl.
Put half of lady fingers in bottom of dish. Sprinkle with half of coffee-liqueur mixture. Spread half of ricotta mixture on top. Repeat layers. Cover and chill for at least 3 hours, or overnight.
Nutritional Information Per Serving: Calories: 150; Protein: 6 g; Fat: 5 g; Sodium: 102 mg; Cholesterol: 66 mg; Carbohydrates: 21 g; Exchanges: 1/2 Starch, 1 Other Carbohydrate, 1/2 Lean Meat, 1/2 Fat
FIESTA SLAW
Makes 10 servings.
View online: http://diabeticgourmet.com/recipes/html/504.shtml
Ingredients
5 Tbsp. fresh lime juice
3 Tbsp. reduced-fat mayonnaise
5 cloves garlic, finely minced
2 tsp. canned chipotle chilies, rinsed, drained and chopped
1 Tbsp. honey
1 large red bell pepper, cut into thin strips
1 large green bell pepper, cut into thin
1 large yellow bell pepper, cut into thin strips
12 oz. jicama, peeled, cut into thin strips
1/3 cup (packed) fresh cilantro leaves, minced
Salt and freshly ground black pepper
Directions
Puree first 5 ingredients in a blender or food processor until dressing is smooth.
Place peppers, jicama and cilantro in a large bowl.
Add dressing and toss to mix and coat well. Season with salt and pepper to taste.
Cover and refrigerate until the vegetables soften a little but remain crunchy (about 4 hours.)
Serve at room temperature.
Nutritional Information Per Serving: Calories: 42; Protein: 1 g; Fat: under 1 g; Sodium: 42 mg; Carbohydrates: 9 g; Exchanges: 2 Vegetable
Thursday, March 19, 2015
Diabetic Thursday
Yay! I'm actually posting this BEFORE NOON today! This, after too many late posts. Such is life; we've all had the occasional hectic week or two. But that's beside the point. Today is Thursday, which means delicious (yes, delicious!) diabetic recipes. Enjoy!
NEW ENGLAND MINI CORN CAKES
Yield: 12 servings
Source: "200 Healthy Recipes in 30 minutes or Less!" by Robyn Webb
Info: http://diabeticgourmet.com/book_archive/details/74.shtml
Notes: Make silver dollar pancakes the easy way, with a muffin tin.
Ingredients
Nonstick cooking spray
1-1/3 cups yellow cornmeal
1-1/3 cups unbleached white flour
4 teaspoons baking powder
3 eggs, beaten
1 cup evaporated fat-free milk
2 tablespoons honey
2 tablespoons low-calorie margarine
3 teaspoons maple extract
Directions
Preheat the oven to 400 degrees.
Spray 24 muffin cups with nonstick cooking spray. Combine all ingredients and mix until blended.
Fill each muffin cup one-third full with batter. Bake for 13 minutes until browned. Each pancake should be 1/2 inch high.
Nutritional Information Per Serving (2 cakes): Calories: 163, Fat: 3 g, Cholesterol: 54 mg, Sodium: 177 mg, Carbohydrate: 29 g, Dietary Fiber: 1 g, Sugars: 5 g, Protein: 6 g; Diabetic Exchanges: 2 Starch
FUSILLI WITH FRESH TOMATOES AND CORN
Yield: 8 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
2 cups chopped plum tomatoes
1 cup fresh whole-kernel corn, cooked
1/2 cup sliced green onions and tops
2-2/3 cups (6 oz.) fusilli OR corkscrews, cooked, room temperature
Fresh Basil Dressing (recipe follows)
Directions
Combine tomatoes, corn, onions, and pasta in salad bowl; pour Fresh Basil Dressing over and toss.
FRESH BASIL DRESSING
Ingredients
1/3 cup red wine vinegar
2 tablespoons olive oil or vegetable oil
3 tablespoons finely chopped fresh, or 1 teaspoon dried, basil leaves
2 cloves garlic, minced
1/2 teaspoon salt
1/4 teaspoon pepper
Directions
Mix all ingredients; refrigerate until serving time. Mix again before using. Makes about 1/4 cup
Nutritional Information Per Serving: Calories: 135, Protein: 4.1 g, Carbohydrate: 21.8 g, Fat: 4 g, Cholesterol: 0 mg, Sodium: 141 mg; Diabetic Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Fat
CHUNKY CHICKEN, VEGETABLE AND ROSEMARY STEW
Here's a great one-pot meal to warm and soothe a hungry, weary body after a hard day.
Yield: 6 servings.
Serving Size: 1 cup
Source: Nancy Hughes, CanolaInfo
Photo/Print: http://diabeticgourmet.com/recipes/html/1196.shtml
Ingredients
1 Tbsp canola oil
12 oz boneless chicken breasts, cut into 1-inch pieces
1 Tbsp canola oil
1 medium onion, cut in 8 wedges
3 medium carrots, quartered lengthwise and cut into thirds
1 medium celery stalk, cut into 1-inch (2.5-cm) pieces
2 cups water
2 dried bay leaves
1/4 tsp crushed red pepper flakes
1 can (15 oz) reduced-sodium navy beans, rinsed and drained
1 cup grape tomatoes, quartered
1/2 cup chopped fresh Italian parsley
1 Tbsp chopped fresh rosemary
3/4 tsp salt
Directions
In Dutch oven, heat 1 Tbsp canola oil over medium-high heat. Add chicken and cook about 3 minutes per side or until it begins to brown. (Center will still be slightly pink.) Remove from oven and set aside.
Add remaining 1 Tbsp canola oil, onion, carrot and celery. Saute for 5 minutes or until just beginning to lightly brown on edges, stirring frequently. Add water, bay leaves and pepper flakes. Bring to boil over high heat. Reduce heat to medium low and simmer, covered, 20 minutes or until vegetables are tender.
Stir in chicken, beans, tomatoes, Italian parsley, rosemary and salt. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked.
Nutritional Information Per Serving: Calories: 220; Protein: 22 g; Fat: 7 g; Sodium: 380 mg; Cholesterol: 50 mg ; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 17 g
CLASSIC CARROT CAKE
A great classic dessert and it has less carbs.
Yield: 10 servings
Photo/Print: http://diabeticgourmet.com/recipes/html/1197.shtml
Ingredients
7/8 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/4 teaspoon ground allspice
2 large egg whites
1/4 cup eggbeaters
3/8 cup Splenda No Calorie Sweetener, Granulated
3 tablespoons reduced fat margarine
1/2 cup honey
1 teaspoon vanilla extract
3 tablespoons unsweetened applesauce
3 tablespoons canola oil
2 1/4 cups finely shredded carrot
1/3 cup walnuts
butter flavored cooking spray
Directions
Preheat oven to 350 degrees F.
In medium bowl whisk together flour, baking powder, baking soda, salt, cinnamon, and allspice. Set aside.
In small bowl whisk together egg whites and eggbeaters. Set aside.
In large bowl beat Splenda Granulated Sweetener, margarine, honey, vanilla, applesauce, and canola oil. Mix in egg mixture, stir until well mixed.Stir in flour mixture, then carrots and walnuts.
Pour into greased 8 cup loaf pan and bake for 40-45 minutes, or until toothpick inserted comes out clean. Allow to cool, ice if desired.
Nutritional Information Per Serving: Calories: 190; Calories from Fat: 80; Protein: 4 g; Fat: 9 g; Sodium: 270 mg; Cholesterol: 0 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Sugars: 16 g; Carbohydrates: 26 g
CHOCOLATE MOCHA CHEESECAKE
Yield: 16 servings
Serving Size: 1 slice (1/16 of cheesecake)
Photo and Print Version: http://diabeticgourmet.com/recipes/html/1193.shtml
Crust Ingredients
44 Reduced-Fat Chocolate Wafers, crushed
1/4 cup butter, melted
2 tablespoons unsweetened cocoa powder
1/4 cup Splenda No Calorie Sweetener, Granulated
Batter Ingredients
3 (8 ounce) packages reduced-fat cream cheese
3/4 cup Splenda No Calorie Sweetener, Granulated
2 eggs
2 egg whites
1-1/2 tablespoons cornstarch
1/4 teaspoon salt
3/4 cup reduced-fat sour cream
2 teaspoons vanilla
1-1/4 teaspoons instant espresso crystals
2 (.55 ounce) packages Sugar-Free Swiss Miss Instant Cocoa Mix
Directions
Preheat oven to 400 degrees F.
Mix crust ingredients together, and press into a 9-inch springform pan. Place pan on a baking sheet and bake for 10 minutes. Remove from oven and cool to room temperature.
Reset oven temperature to 325 degrees F.
Beat cream cheese and Splenda Granulated Sweetener together until well mixed and smooth. Add eggs, egg whites, cornstarch and salt. Mix until smooth. Add sour cream and vanilla; mix until well blended.
Measure 1/2 cup of the cheesecake batter and pour into a small bowl. Add instant espresso crystals and cocoa mix. Stir until well combined.
Pour half of plain batter over crust. Top with half of the coffee batter by placing rounded spoonfuls over the cheesecake batter. Gently swirl the coffee batter into plain batter with the tip of knife or spatula. Repeat with remaining batters.
Bake 45-50 minutes or until center is almost set.
Remove from oven and gently run metal spatula around rim of pan to loosen cheesecake (this helps prevent cracking). Let cool 20-25 minutes before covering and placing in the refrigerator. Refrigerate 4- 6 hours or overnight before serving.
Nutritional Information Per Serving: Calories: 200; Calories from Fat: 120; Protein: 7 g; Fat: 13 g; Sodium: 270 mg; Cholesterol: 65 mg; Saturated Fat: 8 g; Dietary Fiber: 0 g; Sugars: 4 g; Carbohydrates: 14 g
CHILLED TOMATO SOUP
Prep Time: 15; Minutes - Cost: $; Servings: 4 - Difficulty Level: 2; Source: Family Circle's "All-time Favorite Recipes"
To view online, click here.
Ingredients
3/4 cup finely diced, seeded, unpeeled cucumber
1/2 cup chopped fresh basil
1/4 cup finely chopped red onion
2 tablespoons extra-virgin olive oil
3 pounds tomatoes, chopped
3 tablespoons balsamic vinegar
2 teaspoons salt
1/2 teaspoon black pepper
Directions
Combine 1/4 cup cucumber, 2 tablespoons basil, 2 tablespoons onion and 2 teaspoons oil in a small bowl.
Working in batches, puree tomatoes, vinegar, salt, pepper and remaining cucumber, basil and onion in a food processor or blender. Serve immediately or refrigerate. Garnish with diced cucumber-onion mixture. Drizzle each serving with 1 teaspoon olive oil (optional).
Nutritional Information Per Serving: Calories: 143 ; Protein: 3 g ; Fat: 8 g; Carbohydrates: 19 g; Exchanges: 1-1/4 Starch, 1 Low-Fat Meat, 1 Fat
NEW ENGLAND MINI CORN CAKES
Yield: 12 servings
Source: "200 Healthy Recipes in 30 minutes or Less!" by Robyn Webb
Info: http://diabeticgourmet.com/book_archive/details/74.shtml
Notes: Make silver dollar pancakes the easy way, with a muffin tin.
Ingredients
Nonstick cooking spray
1-1/3 cups yellow cornmeal
1-1/3 cups unbleached white flour
4 teaspoons baking powder
3 eggs, beaten
1 cup evaporated fat-free milk
2 tablespoons honey
2 tablespoons low-calorie margarine
3 teaspoons maple extract
Directions
Preheat the oven to 400 degrees.
Spray 24 muffin cups with nonstick cooking spray. Combine all ingredients and mix until blended.
Fill each muffin cup one-third full with batter. Bake for 13 minutes until browned. Each pancake should be 1/2 inch high.
Nutritional Information Per Serving (2 cakes): Calories: 163, Fat: 3 g, Cholesterol: 54 mg, Sodium: 177 mg, Carbohydrate: 29 g, Dietary Fiber: 1 g, Sugars: 5 g, Protein: 6 g; Diabetic Exchanges: 2 Starch
FUSILLI WITH FRESH TOMATOES AND CORN
Yield: 8 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
2 cups chopped plum tomatoes
1 cup fresh whole-kernel corn, cooked
1/2 cup sliced green onions and tops
2-2/3 cups (6 oz.) fusilli OR corkscrews, cooked, room temperature
Fresh Basil Dressing (recipe follows)
Directions
Combine tomatoes, corn, onions, and pasta in salad bowl; pour Fresh Basil Dressing over and toss.
FRESH BASIL DRESSING
Ingredients
1/3 cup red wine vinegar
2 tablespoons olive oil or vegetable oil
3 tablespoons finely chopped fresh, or 1 teaspoon dried, basil leaves
2 cloves garlic, minced
1/2 teaspoon salt
1/4 teaspoon pepper
Directions
Mix all ingredients; refrigerate until serving time. Mix again before using. Makes about 1/4 cup
Nutritional Information Per Serving: Calories: 135, Protein: 4.1 g, Carbohydrate: 21.8 g, Fat: 4 g, Cholesterol: 0 mg, Sodium: 141 mg; Diabetic Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Fat
CHUNKY CHICKEN, VEGETABLE AND ROSEMARY STEW
Here's a great one-pot meal to warm and soothe a hungry, weary body after a hard day.
Yield: 6 servings.
Serving Size: 1 cup
Source: Nancy Hughes, CanolaInfo
Photo/Print: http://diabeticgourmet.com/recipes/html/1196.shtml
Ingredients
1 Tbsp canola oil
12 oz boneless chicken breasts, cut into 1-inch pieces
1 Tbsp canola oil
1 medium onion, cut in 8 wedges
3 medium carrots, quartered lengthwise and cut into thirds
1 medium celery stalk, cut into 1-inch (2.5-cm) pieces
2 cups water
2 dried bay leaves
1/4 tsp crushed red pepper flakes
1 can (15 oz) reduced-sodium navy beans, rinsed and drained
1 cup grape tomatoes, quartered
1/2 cup chopped fresh Italian parsley
1 Tbsp chopped fresh rosemary
3/4 tsp salt
Directions
In Dutch oven, heat 1 Tbsp canola oil over medium-high heat. Add chicken and cook about 3 minutes per side or until it begins to brown. (Center will still be slightly pink.) Remove from oven and set aside.
Add remaining 1 Tbsp canola oil, onion, carrot and celery. Saute for 5 minutes or until just beginning to lightly brown on edges, stirring frequently. Add water, bay leaves and pepper flakes. Bring to boil over high heat. Reduce heat to medium low and simmer, covered, 20 minutes or until vegetables are tender.
Stir in chicken, beans, tomatoes, Italian parsley, rosemary and salt. Cover and cook 5 minutes or until tomatoes are tender and chicken is cooked.
Nutritional Information Per Serving: Calories: 220; Protein: 22 g; Fat: 7 g; Sodium: 380 mg; Cholesterol: 50 mg ; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 17 g
CLASSIC CARROT CAKE
A great classic dessert and it has less carbs.
Yield: 10 servings
Photo/Print: http://diabeticgourmet.com/recipes/html/1197.shtml
Ingredients
7/8 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/4 teaspoon ground allspice
2 large egg whites
1/4 cup eggbeaters
3/8 cup Splenda No Calorie Sweetener, Granulated
3 tablespoons reduced fat margarine
1/2 cup honey
1 teaspoon vanilla extract
3 tablespoons unsweetened applesauce
3 tablespoons canola oil
2 1/4 cups finely shredded carrot
1/3 cup walnuts
butter flavored cooking spray
Directions
Preheat oven to 350 degrees F.
In medium bowl whisk together flour, baking powder, baking soda, salt, cinnamon, and allspice. Set aside.
In small bowl whisk together egg whites and eggbeaters. Set aside.
In large bowl beat Splenda Granulated Sweetener, margarine, honey, vanilla, applesauce, and canola oil. Mix in egg mixture, stir until well mixed.Stir in flour mixture, then carrots and walnuts.
Pour into greased 8 cup loaf pan and bake for 40-45 minutes, or until toothpick inserted comes out clean. Allow to cool, ice if desired.
Nutritional Information Per Serving: Calories: 190; Calories from Fat: 80; Protein: 4 g; Fat: 9 g; Sodium: 270 mg; Cholesterol: 0 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Sugars: 16 g; Carbohydrates: 26 g
CHOCOLATE MOCHA CHEESECAKE
Yield: 16 servings
Serving Size: 1 slice (1/16 of cheesecake)
Photo and Print Version: http://diabeticgourmet.com/recipes/html/1193.shtml
Crust Ingredients
44 Reduced-Fat Chocolate Wafers, crushed
1/4 cup butter, melted
2 tablespoons unsweetened cocoa powder
1/4 cup Splenda No Calorie Sweetener, Granulated
Batter Ingredients
3 (8 ounce) packages reduced-fat cream cheese
3/4 cup Splenda No Calorie Sweetener, Granulated
2 eggs
2 egg whites
1-1/2 tablespoons cornstarch
1/4 teaspoon salt
3/4 cup reduced-fat sour cream
2 teaspoons vanilla
1-1/4 teaspoons instant espresso crystals
2 (.55 ounce) packages Sugar-Free Swiss Miss Instant Cocoa Mix
Directions
Preheat oven to 400 degrees F.
Mix crust ingredients together, and press into a 9-inch springform pan. Place pan on a baking sheet and bake for 10 minutes. Remove from oven and cool to room temperature.
Reset oven temperature to 325 degrees F.
Beat cream cheese and Splenda Granulated Sweetener together until well mixed and smooth. Add eggs, egg whites, cornstarch and salt. Mix until smooth. Add sour cream and vanilla; mix until well blended.
Measure 1/2 cup of the cheesecake batter and pour into a small bowl. Add instant espresso crystals and cocoa mix. Stir until well combined.
Pour half of plain batter over crust. Top with half of the coffee batter by placing rounded spoonfuls over the cheesecake batter. Gently swirl the coffee batter into plain batter with the tip of knife or spatula. Repeat with remaining batters.
Bake 45-50 minutes or until center is almost set.
Remove from oven and gently run metal spatula around rim of pan to loosen cheesecake (this helps prevent cracking). Let cool 20-25 minutes before covering and placing in the refrigerator. Refrigerate 4- 6 hours or overnight before serving.
Nutritional Information Per Serving: Calories: 200; Calories from Fat: 120; Protein: 7 g; Fat: 13 g; Sodium: 270 mg; Cholesterol: 65 mg; Saturated Fat: 8 g; Dietary Fiber: 0 g; Sugars: 4 g; Carbohydrates: 14 g
CHILLED TOMATO SOUP
Prep Time: 15; Minutes - Cost: $; Servings: 4 - Difficulty Level: 2; Source: Family Circle's "All-time Favorite Recipes"
To view online, click here.
Ingredients
3/4 cup finely diced, seeded, unpeeled cucumber
1/2 cup chopped fresh basil
1/4 cup finely chopped red onion
2 tablespoons extra-virgin olive oil
3 pounds tomatoes, chopped
3 tablespoons balsamic vinegar
2 teaspoons salt
1/2 teaspoon black pepper
Directions
Combine 1/4 cup cucumber, 2 tablespoons basil, 2 tablespoons onion and 2 teaspoons oil in a small bowl.
Working in batches, puree tomatoes, vinegar, salt, pepper and remaining cucumber, basil and onion in a food processor or blender. Serve immediately or refrigerate. Garnish with diced cucumber-onion mixture. Drizzle each serving with 1 teaspoon olive oil (optional).
Nutritional Information Per Serving: Calories: 143 ; Protein: 3 g ; Fat: 8 g; Carbohydrates: 19 g; Exchanges: 1-1/4 Starch, 1 Low-Fat Meat, 1 Fat
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