Confessions Of A Foodie: Gingered Orange Carrots

Showing posts with label Gingered Orange Carrots. Show all posts

Thursday, May 28, 2020

Diabetic Thursday

It's time for another Diabetic Thursday. Here are six delicious diabetic recipes to try out, including Nectarine and Berry Tart and Italian Meatball Soup. Enjoy!

PUMPKIN CHEESECAKE IN GINGERSNAP CRUST

Recipe Yield: 16 servings

View online with photo: https://diabeticgourmet.com/diabetic-recipes/pumpkin-cheesecake-in-gingersnap-crust

Print version: https://diabeticgourmet.com/diabetic-recipes/pumpkin-cheesecake-in-gingersnap-crust/print/

Ingredients

Crust:

1-1/4 cups gingersnap crumbs

3 tablespoons stick butter or margarine, melted

3 tablespoons Equal Spoonful*

Cheesecake:

3 packages (8 ounces each) reduced-fat cream cheese, softened

1-1/4 cups Equal Spoonful**

2 teaspoons ground cinnamon

1/4 teaspoon ground nutmeg

1/4 teaspoon salt

1 cup pumpkin puree (canned or homemade)

2 eggs

2 egg whites

2 tablespoons cornstarch

2 teaspoons vanilla

Topping:

1 cup reduced-fat sour cream

2 tablespoons Equal Spoonful***

1/2 teaspoon vanilla

* May substitute 4-1/2 packets Equal sweetener

** May substitute 30 packets Equal sweetener

Directions

For Crust, combine gingersnap crumbs, 3 tablespoons Equal and butter. Press onto bottom of a 9-inch spring form pan. Bake in preheated 325F oven 8 minutes. Cool on wire rack while preparing cheesecake.

For Cheesecake, beat cream cheese, 1-1/4 cups Equal, cinnamon, nutmeg and salt in mixing bowl on medium speed of mixer until smooth and well combined. Mix in pumpkin. Mix in eggs and egg whites. Mix in cornstarch and vanilla until blended.

Pour cheesecake mixture over baked crust. Bake in preheated oven 40 to 45 minutes or until center of cake is almost set. Cool on wire rack 5 minutes.

Meanwhile, combine sour cream, 2 tablespoons Equal and 1/2 teaspoon vanilla. Gently spread over top of cheesecake. Return to oven and bake 3 to 4 minutes until sour cream mixture is set. Remove cheesecake to wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate at least 4 hours before serving. To serve, remove side of pan. Cut cake into wedges.

Nutritional Information Per Serving: Calories: 196; Fat: 13 g; Sodium: 271 mg; Cholesterol: 64 mg; Protein: 7 g; Carbohydrates: 13 g; Diabetic Exchanges: 1 milk, 2-1/2 fat

NECTARINE AND BERRY TART

Recipe Yield: Serves 8

View online with photo: https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart

Print version: https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart/print/

Ingredients

Pastry for single-crust 9-inch pie

5 cups sliced nectarines

1 cup raspberries or sliced strawberries

1 cup fresh or frozen unsweetened blueberries, partially thawed

2 teaspoons lemon juice

3 tablespoons cornstarch

1 cup Equal Spoonful*

1 teaspoon grated lemon rind

1/4 teaspoon ground allspice

* May substitute 24 packets Equal sweetener

Directions

Roll pastry on floured surface into 12-inch circle. Transfer to ungreased baking sheet.

Toss nectarines and berries with lemon juice in large bowl. Sprinkle fruit with combined cornstarch, Equal, lemon peel and allspice. Toss to coat.

Arrange fruit mixture over pastry, leaving 2-inch border around edge of pastry. Bring edge of pastry toward center, overlapping as necessary.

Bake tart in preheated 425F oven 35 to 40 minutes or until crust is golden and fruit is tender.

Cool on wire rack. Serve warm or at room temperature.

Nutritional Information Per Serving: Calories: 188; Fat: 7 g; Sodium: 101 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 29 g; Diabetic Exchanges: 1 fruit, 1 starch, 1 fat

ROASTED CORN WITH CUMIN AND LIME

Recipe Yield: Makes 6 servings

https://diabeticgourmet.com/diabetic-recipes/roasted-corn-with-cumin-and-lime

Ingredients

1 Tbsp. fresh lime juice

1 tsp. ground cumin

1/2 tsp. salt

1/4 tsp. freshly ground black pepper

2 tsp. extra virgin olive oil

6 ears fresh corn, in the husk

2 limes, cut lengthwise into wedges

Directions

Heat the grill or preheat the oven to 500 degrees.

In a small bowl, whisk together lime juice, cumin, salt, pepper and oil.

Prepare corn, one ear at a time. Pull off and discard the 2 or 3 tough outer leaves. Carefully pull back remaining leaves, one at a time, exposing as much of the ear as possible. (It is better to uncover only half the ear than to tear the husks.) Pull off all the silk.

Brush kernels with oil mixture, using just enough to coat corn lightly. Smooth folded leaves back into place, one by one, until ear is completely covered.

Arrange corn on the grill or place in oven. Roast 15 minutes. If using a grill, turn ears 2 or 3 times. (This is not necessary if oven-roasting.)

Serve corn immediately, accompanied by additional salt, if desired, and lime wedges, which are squeezed over the corn as it is eaten.

Nutritional Information Per Serving: Calories: 91; Fat: 3 g; Sodium: 207 mg; Protein: 2 g; Carbohydrates: 17 g; Diabetic Exchanges: 1 Bread, 1/2 Vegetable, 1/2 Fat

ITALIAN MEATBALL SOUP

Recipe Yield: Yield: 8 servings (about 2 cups each)

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

https://diabeticgourmet.com/diabetic-recipes/italian-meatball-soup

Ingredients

1-1/2 pounds ground turkey

2 egg whites

1/4 cup seasoned dry bread crumbs

4 cloves garlic, minced, divided

3 tablespoons Italian seasoning, divided

Olive oil cooking spray

4 cans (15 ounces each) reduced-sodium chicken broth

3 cups water

2 cups green beans, diagonally cut into 1/2-inch pieces

4 medium carrots, sliced

2 medium onions, coarsely chopped

8 ounces thin spaghetti, uncooked, broken into 2-to 3-inch pieces

2 medium plum tomatoes, coarsely chopped

Salt and pepper, to taste

Directions

Mix ground turkey, egg whites, bread crumbs, 2 cloves of garlic, and 2 tablespoons of Italian seasoning until well blended; shape mixture into 32 meatballs. Spray large saucepan with cooking spray; heat over medium heat until hot. Cook meatballs until browned on all sides, 5 to 7 minutes.

Add chicken broth, water, green beans, carrots, onions, remaining 2 cloves garlic, and remaining 1 tablespoon Italian seasoning to saucepan; heat to boiling. Reduce heat and simmer, covered until vegetables are almost tender, about 8 minutes.

Heat soup to boiling; add pasta and tomatoes. Reduce heat and simmer, uncovered, until pasta is al dente, about 10 minutes. Season to taste with salt and pepper.

Nutritional Information Per Serving: Calories: 270; Fat: 8.7 g; Sodium: 174 mg; Cholesterol: 31.7 mg; Protein: 19 g; Carbohydrates: 30.2 g

Diabetic Exchanges: 1-1/2 Bread, 2 Meat, 1/2 Fat

SPAGHETTI SQUASH CARBONARA

https://diabeticgourmet.com/diabetic-recipes/spaghetti-squash-carbonara

Source: The New Family Cookbook For People with Diabetes

Book Title: The New Family Cookbook For People with Diabetes

Recipe Yield: Serves: 6 (1 Serving = 1/2 Cup)

Ingredients

1 spaghetti squash (about 2 pounds)

6 strips bacon, cooked crisp, drained and crumbled

1/4 cup fat-free evaporated milk

1/4 cup egg substitute

2 tablespoons grated Parmesan cheese

1/2 teaspoon salt

1/8 teaspoon ground white pepper

Pinch of ground nutmeg

Directions

Preheat the oven to 350 degrees F. Pierce the squash in several place with a fork. Place on a cookie sheet and bake for 50 to 60 minutes, or until soft.

Remove from the oven and let stand for 5 minutes. Split the squash lengthwise; remove the seeds. Using a fork, shred the squash strands into a bowl.

Add the remaining ingredients to the hot spaghetti squash; toss and serve immediately.

Nutritional Information Per Serving: Calories: 82; Fat: 4 g; Sodium: 366 mg; Cholesterol: 7 mg; Protein: 5 g; Carbohydrates: 7 g

Diabetic Exchanges: 1/2 Starch, 1 Fat

GINGERED ORANGE CARROTS

Recipe Yield: Makes about 2 cups (4 servings)

https://diabeticgourmet.com/diabetic-recipes/gingered-orange-carrots

Source: The New Family Cookbook For People with Diabetes

Book Title: The New Family Cookbook For People with Diabetes

Ingredients

6 medium carrots (about 3/4 pound), peeled and sliced

1/2 cup homemade chicken broth, or canned reduced-sodium chicken broth

1/4 cup orange juice

2 teaspoons margarine

1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger

Directions

Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.

Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.

Notes:

4g sugars and 2g dietary fiber.

Nutritional Information Per Serving: Calories: 52; Fat: 2 g; Sodium: 72 mg; Protein: 1 g; Carbohydrates: 8 g

Diabetic Exchanges: 1 Vegetable, 1/2 Fat

Thursday, March 14, 2019

Diabetic Thursday

Wednesday, March 13, 2019

Gingery Goodness

One of my favorite (though under-used) spices is ginger. So, today's post is in honor of gingery goodness, and includes Kung Pao Chicken, Garlic Mashed Potatoes (which happens to be my favorite way to fix mashed potatoes), and Homemade Ginger Tea. Enjoy!

THAI STIR-FRIED VEGETABLES WITH GARLIC, GINGER, AND LIME

This is from Darlene Schmidt on The Spruce Eats. Darlene wrote, “Making a 'simple stir-fry' isn't always all that simple if you can't get the stir-fry sauce to taste just right. But with this no-fail recipe for Thai stir-fried vegetables, the technique is a shoe-in mostly because the sauce is made up before beginning to fry the vegetables, allowing you to adjust the flavors to your liking. This can be made vegetarian/vegan by substituting soy sauce for the fish sauce.

“This is quite a 'saucy' stir-fry that is never dry and is terrific served over rice or noodles. Feel free to experiment with your own choice of vegetables, using whatever is fresh and available where you live.

“Great as a side dish, you can turn it into a main course by adding tofu, wheat gluten, cashews, cooked shrimp or slices of chicken as a protein source.

“Best of all it takes about 20 minutes from start to finish—perfect for gathering the family around the table for a weeknight meal. Things will go even faster if much of the slicing, dicing, and chopping is done the night before.”

Prep Time: 10 minutes; Cook Time: 10 minutes; Total Time: 20 minutes; Yield: 4 to 6 servings.

To view this online, click here.

Ingredients

2 tablespoons vegetable oil

1/4 cup shallots (finely chopped, or purple onion)

5 to 6 cloves garlic (minced or finely chopped)

1 to 2 pieces galangal (thumb-size OR ginger, sliced into thin matchstick pieces)

1/2 to 1 small fresh red chili (sliced OR 1/4 to 1/2 teaspoon chili flakes)

1 medium-size carrot (sliced)

5 to 6 shiitake mushrooms (sliced or left in halves or quarters)

Optional: 1 small head cauliflower (cut into florets)

1 small head broccoli (cut into florets)

1 red bell pepper (sliced into strips)

2 to 3 cups baby bok choy (or other Chinese cabbage, leaves left whole if not too large, otherwise cut in half or thirds)

1 handful fresh Thai basil (chopped)

For the Stir-Fry Sauce

2/3 cup coconut milk

2 1/2 tablespoons soy sauce

1 tablespoon fresh lime juice

1/3 to 1/2 teaspoons dried crushed chili flakes

2 1/2 teaspoons brown sugar

Directions

Make the Stir-Fry Sauce

In a large cup or small bowl, combine coconut milk, soy sauce, lime juice, chili flakes, and brown sugar, stirring well to dissolve the sugar. Taste-test, keeping in mind that the first taste should be spicy-salty, followed by sweetness and the rich taste of the coconut milk.

Adjust these flavors to suit your taste, adding more lime juice if too sweet or salty (note that it will be less salty when combined with the vegetables).

Stir-Fry the Dish

Warm a wok or large frying pan over medium-high heat. Add 2 tablespoons oil and swirl around, then add the shallots, garlic, galangal, and chili. Stir-fry 1 to 2 minutes, then add the carrot, mushrooms, optional cauliflower, and 1/4 of the stir-fry sauce. Continue stir-frying 2 to 3 minutes.

Add the broccoli and red pepper plus enough stir-fry sauce to gently simmer vegetables (about 2 minutes). This is meant to be a "saucy" stir-fry that is never dry so the sauce can flavor the rice or noodles it is served with.

Finally, add the bok choy or Chinese cabbage. Add more of the stir-fry sauce as needed, almost enough to just cover vegetables in sauce. Simmer until bok choy or cabbage is cooked but still bright green with some crispness (2 to 3 minutes more).

Remove from heat and taste-test. If not salty enough, add a little more soy sauce. If too salty or sweet, add a squeeze of lime juice. Add more sugar or chili if desired.

Top with fresh basil and serve over Thai jasmine rice or Thai coconut rice.

Note: Any leftover stir-fry sauce can be stored for 1 week in a covered container in your refrigerator for future stir-fries.

Main Course Variation

Use this sauce to make a main course dish by adding cooked chicken or shrimp, or tofu/cashews if vegetarian/vegan.

If using raw chicken or raw shrimp, combine with 3 tablespoons of the stir-fry sauce as a marinade. Add marinated chicken/shrimp at the beginning of stir-frying together with the shallots, garlic, galangal, and chili.

HOMEMADE GINGER TEA

This is from Jolinda Hackett on The Spruce Eats Jolinda wrote, “Wondering how to make a simple and easy homemade ginger tea? Why go out and buy stale old tea bags when you can easily make your own fresh and homemade ginger tea at home using fresh ginger? Treat yourself to a cup of piping hot ginger tea, a healthy drink that's great for digestion.

”Here's how to make the tastiest and most soothing and healing ginger tea you've ever had! There's really no comparison.

“This healing ginger tea recipe actually comes from the raw food and natural health retreat center I used to work at in Thailand, where we served it to our guests bright and early every single morning, seven days a week. The secret to the perfect healing ginger tea? Lots and lots of fresh ginger, simmered for a long time to bring out the flavor, and the lime, which compliments the ginger perfectly, and plenty of natural agave nectar or honey for a refined sugar-free sweetener (or you might prefer it unsweetened, depending on your health goals - It's still delicious, I promise!). Try this simple ginger tea for an immune system boost or for an invigorating way to start the morning.

Prep Time: 5 minutes; Cook Time: 10 minutes; Total Time: 15 minutes; Yield: 2 servings of ginger tea

To check this out online, click here.

Ingredients

About 2 inches of fresh raw ginger (use more or less, depending on how strong you want it!)

1 1/2 to 2 cups water

1 to 2 tablespoons honey (or agave nectar, to taste)

Optional: 1/2 lime (juiced, or to taste)

Directions

First, prepare the fresh ginger by peeling it and slicing it thinly to maximize the surface area. This will help you make a very flavorful ginger tea.

Boil the ginger in water for at least 10 minutes. For a stronger and tangier tea, allow to boil for 20 minutes or more, and use more slices of ginger. You really can't over do it, so feel free to add as much ginger and simmer it for as long as you want.

Remove from heat and add lime juice and honey (or agave nectar) to taste.

The secret to making a really flavorful ginger tea is to use plenty of ginger-more than you think you will need-and also to add a bit of lime juice and honey to your ginger tea. You will also probably want to add more honey than you think you will need as well.

Enjoy your hot ginger tea! A homemade ginger tea is excellent in soothing stomach aches and in aiding digestion.

KUNG PAO CHICKEN

This was posted by Daring Gourmet in tbsp. (tablespoon)’s website. She wrote, “One of the most popular dishes throughout China and the Western world alike, this sweet and spicy chicken dish is not for the faint of taste buds. It packs a punch, or should we say, ‘PAO, right in the kisser!’” Prep Time: 15 minutes; Total Time: 25 minutes; makes 4 servings.

To view this online, click here.

Ingredients

3 tablespoons peanut or vegetable oil

6-10 dried hot red chili peppers (or less according to heat preference), seeded and membranes removed (gloves recommended)

1 1/2 pounds chicken breast, cut into bite-sized pieces

2 cloves garlic, minced

1 1/2 teaspoons fresh ginger, minced

3/4 cup dry roasted peanuts

1 bunch green onions (about 6 green onions)

For the Marinade:

1 1/2 tablespoons soy sauce

1 tablespoon Chinese rice wine or sherry

3/4 teaspoon cornstarch

For the Sauce:

1/4 cup black Chinese vinegar or dark balsamic vinegar

3 tablespoons soy sauce

1 1/2 tablespoons toasted sesame oil

3 tablespoons white sugar

2 tablespoons hoisin sauce

2 teaspoons cornstarch

Directions

Combine the marinade ingredients in a small bowl and pour over the chicken pieces. Toss to coat and let the chicken sit while you prepare the rest of the ingredients.

Combine all the sauce ingredients in a bowl, stirring until the cornstarch and sugar is dissolved. Set aside.

Heat the oil in a wok or skillet over high heat. Fry the chilies for a few seconds until they turn darker in color.

Add the chicken and marinade and fry until no longer pink. Add the garlic, ginger, and white parts of the green onions and fry for two minutes. Add the sauce and stir until thickened. Reduce the heat to medium-high and stir in the peanuts. Simmer for one minute. Remove from heat and stir in the green onions. Serve immediately with steamed rice.

THE SPICIEST GINGERBREAD COOKIES EVER

This recipe from The Food Network Kitchen begins, “This gingerbread cookie is super-spicy from the very first bite. Molasses makes it chewy and white sugar rounds out the spices. Cayenne, allspice and a hefty dose of black pepper result in a complex, lingering heat that is surprising and pleasant.” Total Time: 5 hr 20 min; Prep: 1 hr 10 min; Inactive: 3 hr 40 min; Cook: 30 min; Yield: Eighteen 4-inch gingerbread people; Level: Intermediate

Read more at: http://www.foodnetwork.com/recipes/food-network-kitchens/the-spiciest-gingerbread-cookies-ever.html?oc=linkback

Ingredients

3 cups all-purpose flour, plus more for dusting and rolling (see Cook's Note)

3 tablespoons ground ginger

1 tablespoon ground cinnamon

1 tablespoon freshly ground black pepper

1 teaspoon fine salt

3/4 teaspoon baking soda

1/2 teaspoon ground allspice

1/2 teaspoon freshly grated nutmeg

1/4 teaspoon cayenne

1/4 teaspoon baking powder

1 stick (1/2 cup) unsalted butter cut into 1-inch pieces, at room temperature

3/4 cup granulated sugar

1/2 cup molasses

1 large egg

2 cups confectioners' sugar

1/4 cup meringue powder (egg white powder)

Cinnamon candies, such as Red Hots, chocolate chips, raisins or other candies for decorating

Directions

Make the cookies: Whisk together the flour, ginger, cinnamon, black pepper, salt, baking soda, allspice, nutmeg, cayenne, and baking powder in a medium bowl.

Beat the butter and granulated sugar in a large bowl with an electric mixer on medium speed until pale and fluffy, about 3 minutes (scrape down the sides of the bowl, as needed). Beat in the molasses until combined, then the egg (the mixture will look curdled). Add the flour mixture and beat on low speed until the dough comes together. Divide the dough in 2 pieces, flatten each half into a disk and wrap each disk in plastic wrap. Refrigerate at least 2 hours or up to overnight.

Position 2 racks in the top and bottom thirds of the oven and preheat to 350 degrees F. Line 2 baking sheets with parchment paper.

Keeping one disk refrigerated, roll the other disk on a well-floured work surface to 1/4 inch thick, sprinkling flour on and under the dough as needed and sliding a spatula underneath every so often to prevent sticking (If the dough looks crackly or breaks apart, press it back together from the outside edge in). Using cookie cutters, cut out gingerbread shapes as close together as possible. Pull away the extra dough around each shape then use a small offset spatula to transfer the shapes to the prepared cookie sheets, spacing them 1 inch apart. Reroll the scraps and cut out more cookies. Freeze the cookies until firm, about 15 minutes.

Bake the cookies, rotating the baking sheets from top to bottom and from front to back halfway through cooking, until they are slightly firm to the touch but not browned at the edges, about 12 minutes. Repeat the rolling, cutting and baking with the remaining dough disk.

Cool the cookies for 5 minutes on the baking sheet then transfer them to a cooling rack to cool completely, about 20 minutes (The cookies will continue to firm as they cool).

Make the icing: Combine the confectioners' sugar, meringue powder and 3 tablespoons water in a large bowl and beat with an electric mixer on low speed until the frosting thickens, trying not to incorporate too much air. (The icing should be pure white and thick, but not fluffy and bubbly.)

Scrape the icing into a resealable plastic bag and snip the corner to the desired size. Pipe the icing onto the cookies to decorate, as desired, sticking the candy onto the icing while it is still wet. Let the cookies stand at room temperature until the icing hardens, at least 1 hour.

Special equipment: a small offset spatula

GARLIC MASHED POTATOES

Is there anything more comforting than mashed potatoes? This comes from Florence Fabricant, also from the New York Times' cooking newsletter. Florence writes, “These are classic mashed potatoes, brightened up with a substantial amount of garlic. Feel free to adjust the garlic to taste, and to deepen the flavor, try roasting the cloves before mixing them in with the potatoes. (For everything you need to know to make perfect potatoes, visit our potato guide.)” Time: 40 minutes; makes 6 servings.

To view this online, go to http://cooking.nytimes.com/recipes/4288-garlic-mashed-potatoes.

Ingredients

3 pounds Idaho potatoes, peeled

6 cloves garlic, peeled

3/4 cup hot milk

Salt and freshly ground black pepper

6 tablespoons unsalted butter, softened, or 2 tablespoons olive oil

Preparation

Cut the potatoes into uniform two-inch chunks and place in a heavy saucepan along with the garlic. Cover with water, bring to a boil, lower heat to medium and cook until the potatoes are tender, about 20 minutes.

Drain the potatoes and garlic and mash the potatoes and garlic together. Stir in the hot milk, season to taste with salt and pepper and add the butter (less if desired) or oil. Serve at once.

GINGERED ORANGE CARROTS

Yield: About 2 cups (4 servings)

Source: "The New Family Cookbook for People with Diabetes"

Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Print Version: http://diabeticgourmet.com/recipes/html/351.shtml

Ingredients

6 medium carrots (about 3/4 pound), peeled and sliced

1/2 cup homemade chicken broth or canned reduced-sodium chicken broth

1/4 cup orange juice

2 teaspoons margarine

1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger

Directions

Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.

Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.

Nutritional Information Per Serving (1/2 cup): Calories: 52, Fat: 2 g, Cholesterol: 0 mg, Sodium: 72 mg, Carbohydrate: 8 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g, Diabetic Exchanges: 1 Vegetable, 1/2 Fat

Thursday, May 31, 2018

Diabetic Thursday

It's time for another Diabetic Thursday. Here are today's six diabetic recipes to help you through the day, including Spicy Chicken Pie and Meat Marinara Sauce. Enjoy!

BROCCOLI FRITTATA

Yield: 4 Servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=692

View recipe: http://diabeticgourmet.com/recipes/html/692.shtml

Ingredients

1/2 cup non-fat cottage cheese

1/2 tsp dried dill

2 cup fat-free egg substitute

2 cups frozen chopped broccoli

1 tsp olive oil

2 tsp margarine

1 large onion, diced

Directions

Mix cottage cheese and egg substitute together; set aside.

In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.

Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.

Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.

As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.

Invert onto a serving plate and cut into wedges.

Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.

Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat

HUMMUS

Yield: 12 servings (2 tablespoons per serving)

Source: "The Diabetes Food and Nutrition Bible"

Info: http://diabeticgourmet.com/book_archive/details/11.shtml

Print: http://diabeticgourmet.com/recipes/html/661.shtml

Ingredients

1 (15 oz.) can chickpeas, drained, reserve 1 tablespoon liquid

3-6 cloves garlic, minced

1 tablespoon sesame tahini

Juice of 1 lemon

2 teaspoons olive oil

Pinch of cayenne pepper

Directions

Combine all ingredients into a blender until smooth, using 1 tablespoon chickpea liquid if necessary to make a smooth spread.

Nutritional Information Per Serving (2 tablespoons): Calories: 49, Fat: 2 g, Cholesterol: 0 mg, Sodium: 33 mg, Carbohydrate: 7 g, Dietary Fiber: 2 g, Sugars: 1 g, Protein: 2 g, Diabetic Exchanges: 1/2 Carbohydrate

SPICY CHICKEN PIE

Yield: 6 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=689

View recipe: http://diabeticgourmet.com/recipes/html/689.shtml

Ingredients

Crust:

3 cups cooked orzo pasta (about 1 cup dry)

1/4 cup plus 2 tablespoons grated Parmesan cheese

1/4 cup fat-free egg substitute or 2 egg whites, lightly beaten

Butter-flavored cooked spray

Rest of Ingredients:

1-1/2 cups coarsely chopped fresh mushrooms

1 medium yellow onion, sliced and separated into rings

1-1/2 cups shredded or diced roasted chicken

14-1/2 ounce can Mexican-style stewed tomatoes, crushed

1-1/2 teaspoons chili powder

1 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese

Directions

Preheat oven to 375 degrees F.

To make the crust, place the orzo, Parmesan cheese, and egg substitute or egg whites in a large bowl and stir to mix well.

Coat a 10-inch pie pan with the cooking spray and pat the mixture evenly over the bottom and sides of the pan, forming an even crust. Spray the crust lightly with the cooking spray and bake uncovered for 10 minutes.

While the crust is baking, coat a large nonstick skillet with nonstick cooking spray and add the mushrooms and onions. Place the skillet over medium heat, cover, and cook, stirring occasionally, for several minutes until the vegetables are tender.

Add the undrained tomatoes, chili powder, and chicken to the skillet mixture. Cook uncovered, stirring occasionally, for about 5 minutes, until the mixture is thick.

Spoon the chicken mixture into the baked crust and sprinkle the cheese over the top. Bake for an additional 5 minutes or until the cheese is melted. Cut into wedges and serve hot.

Nutritional Information Per Serving: Calories: 295; Protein: 25 g; Fat: 7.7 g; Sodium: 426 mg; Cholesterol: 46 mg; Dietary Fiber: 2 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable

GINGERED ORANGE CARROTS

Yield: About 2 cups (4 servings)

Source: "The New Family Cookbook for People with Diabetes"

Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Print Version: http://diabeticgourmet.com/recipes/html/351.shtml

Ingredients

6 medium carrots (about 3/4 pound), peeled and sliced

1/2 cup homemade chicken broth or canned reduced-sodium chicken broth

1/4 cup orange juice

2 teaspoons margarine

1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger

Directions

Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.

Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.

Nutritional Information Per Serving (1/2 cup): Calories: 52, Fat: 2 g, Cholesterol: 0 mg, Sodium: 72 mg, Carbohydrate: 8 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g, Diabetic Exchanges: 1 Vegetable, 1/2 Fat

SMOKY CHEESE DIP

Yield: 16 servings (2 tablespoons per serving)

Source: "The Diabetes Food and Nutrition Bible"

Info: http://diabeticgourmet.com/book_archive/details/11.shtml

Print: http://diabeticgourmet.com/recipes/html/662.shtml

Ingredients

1 cup fat-free cream cheese

1 cup fat-free sour cream

1/2 cup fat-free mayonnaise

1/2 cup reduced-fat shredded Cheddar cheese

1/2 cup cooked crumbled low-fat turkey sausage

1 teaspoon Worcestershire sauce

1/2 teaspoon liquid smoke flavoring

2 cloves garlic, minced

Directions

In a food processor, combine the cream cheese, sour cream, and mayonnaise. Process until smooth. Fold in by hand the remaining ingredients. Serve with crackers or pita bread.

Nutritional Information Per Serving (2 tablespoons): Calories: 50, Fat: 1 g, Cholesterol: 7 mg, Sodium: 224 mg, Carbohydrate: 5 g, Dietary Fiber: 0 g, Sugars: 2 g, Protein: 5 g, Diabetic Exchanges: 1/2 Carbohydrate

MEAT MARINARA SAUCE

Yield: 10 Servings

Serving size: 1/2 cup

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=690

View recipe: http://diabeticgourmet.com/recipes/html/690.shtml

Ingredients

2 tbsp vegetable oil

3/4 cup fresh chopped onion , chopped

1/4 tsp garlic powder

3/4 cup sliced green bell peppers, chopped

30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans

30 ounces no-salt tomato sauce, 2-15 ounce cans

2 bay leaves

1 tsp dried basil

1/4 tsp black pepper

1/4 tsp ground thyme

1 pound 90% lean ground beef or ground turkey

Directions

Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occassionally.

Mash tomatoes into small pieces and stir into tomato sauce.

Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.

Brown beef or turkey in skillet. Place in a colander or strainer.

Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.

Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.

Remove bay leaves and serve over pasta or rice.

Nutritional Information Per Serving: Calories: 225; Protein: 14 g; Fat: 8.5 g; Sodium: 67 mg; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1-1/2 Meat, 4-1/2 Vegetable

Thursday, April 19, 2018

Diabetic Thursday

It's Diabetic Thursday, time to check out how good (and good tasting!) diabetic food can be. Here are six yummy diabetic recipes to try out, including Philly-Style Meatloaf and Apple Turkey Picadillo. Enjoy!

BROCCOLI FRITTATA

Yield: 4 Servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=692

View recipe: http://diabeticgourmet.com/recipes/html/692.shtml

Ingredients

1/2 cup non-fat cottage cheese

1/2 tsp dried dill

2 cup fat-free egg substitute

2 cups frozen chopped broccoli

1 tsp olive oil

2 tsp margarine

1 large onion, diced

Directions

Mix cottage cheese and egg substitute together; set aside.

In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.

Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.

Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.

As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.

Invert onto a serving plate and cut into wedges.

Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.

Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat

PHILLY-STYLE MEATLOAF

This recipe begins, “Bring the warmth and rich flavor of Philly into your home with this delicious meatloaf. And it only takes an hour to bake with limited amount of prep time.”

This is from Diabetic Connect.

View this online at http://www.diabeticconnect.com/diabetic-recipes/general/6672-philly-style-meatloaf

Ingredients

1 1/2 pounds ground beef

1 1/4 teaspoons salt

1 egg

1 dash ground black pepper

1 cup soft bread crumbs

1/2 cup milk

1/3 cup steak sauce, (e.g. Heinz 57)

1 onion, chopped

1/2 cup diced green bell pepper

Directions

Preheat oven to 350 degrees F. Lightly grease an 8 1/2 x 4 1/2 inch loaf pan.

In a mixing bowl, combine the ground beef, salt, egg, black pepper and bread crumbs. Pour in the milk, 3 tablespoons of the steak sauce, onion and green bell pepper.

Place the mixture into the prepared loaf pan and shape into a loaf. Brush the top with the remaining steak sauce.

Bake in the preheated oven for 1 hour or until done. Allow to stand 5 minutes before slicing.

Nutritional Facts: Servings: 6; Calories – 286; Carbohydrates – 9.5g; Total Fat – 17.9g; Protein – 20.9g; Sodium – 805mg; Dietary Fiber - 0.9g

HUMMUS

Yield: 12 servings (2 tablespoons per serving)

Source: "The Diabetes Food and Nutrition Bible"

Info: http://diabeticgourmet.com/book_archive/details/11.shtml

Print: http://diabeticgourmet.com/recipes/html/661.shtml

Ingredients

1 (15 oz.) can chickpeas, drained, reserve 1 tablespoon liquid

3-6 cloves garlic, minced

1 tablespoon sesame tahini

Juice of 1 lemon

2 teaspoons olive oil

Pinch of cayenne pepper

Directions

Combine all ingredients into a blender until smooth, using 1 tablespoon chickpea liquid if necessary to make a smooth spread.

Nutritional Information Per Serving (2 tablespoons): Calories: 49, Fat: 2 g, Cholesterol: 0 mg, Sodium: 33 mg, Carbohydrate: 7 g, Dietary Fiber: 2 g, Sugars: 1 g, Protein: 2 g, Diabetic Exchanges: 1/2 Carbohydrate

CHOCOLATE BANANA PARFAIT

Yield: 4 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=691

View recipe: http://diabeticgourmet.com/recipes/html/691.shtml

Ingredients

1 cup plain low-fat yogurt

1 (0.8-ounce) box sugar-free chocolate pudding mix

2 medium bananas, 6 ounces each, peeled

1 teaspoon fresh lemon juice

1/4 cup reduced-fat frozen dairy whipped topping unsweetened cocoa powder

1 tablespoon chopped walnuts

4 fresh Bing cherries with stems for garnish (optional)

Directions

In a food processor or blender, combine yogurt and pudding mix until smooth.

Cut each banana into 6 pieces on the diagonal. Sprinkle with lemon juice.

Place 2 banana quarters in each of 4 dessert parfait glasses or goblets.

Top with 1/4 of the pudding mix. Top each with 1 tablespoon whipped topping.

Using a fine sieve, sift a little cocoa powder on top of each serving. Sprinkle with walnuts and add a cherry on top, if desired.

Nutritional Information Per Serving: Calories: 138; Protein: 4 g; Fat: 3 g; Sodium: 336 mg; Cholesterol: 4 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Carbohydrates: 25 g; Exchanges: 1/2 bread/starch, 1 fruit

GINGERED ORANGE CARROTS

Yield: About 2 cups (4 servings)

Source: "The New Family Cookbook for People with Diabetes"

Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Print Version: http://diabeticgourmet.com/recipes/html/351.shtml

Ingredients

6 medium carrots (about 3/4 pound), peeled and sliced

1/2 cup homemade chicken broth or canned reduced-sodium chicken broth

1/4 cup orange juice

2 teaspoons margarine

1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger

Directions

Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.

Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.

Nutritional Information Per Serving (1/2 cup): Calories: 52, Fat: 2 g, Cholesterol: 0 mg, Sodium: 72 mg, Carbohydrate: 8 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g, Diabetic Exchanges: 1 Vegetable, 1/2 Fat

APPLE TURKEY PICADILLO

This recipe begins, “This twist on the Latin American staple is made healthier with lean ground turkey and crisp apples. It doubles well. Try tucking it into whole-wheat tortillas or serve over instant brown rice for a quick and healthy supper.”

This is from Diabetic Connect.

To view this online, click here.

Servings: 2, 1 1/4 cups each; Total Time: 30 minutes

Ingredients

2 teaspoons extra-virgin olive oil

1/3 cup finely chopped red onion

1 clove garlic, minced

8 ounces 99%-lean ground turkey

1/2 teaspoon ground cumin

1/2 teaspoon dried oregano

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

1/8 teaspoon ground cloves

1 tablespoon cider vinegar

1 medium tart green apple, peeled and chopped

1 cup chopped tomato

3 tablespoons chopped green olives

1/2 teaspoon Worcestershire sauce

1/4 cup sliced scallion greens

Directions

Heat oil in a large skillet over medium heat. Add onion and garlic; cook until soft, stirring often, about 2 minutes. Add turkey; cook, stirring and breaking up, until lightly browned, 4 to 6 minutes.

Stir in cumin, oregano, salt, pepper and cloves; cook for 30 seconds. Stir in vinegar, scraping up any browned bits. Stir in apple, tomato, olives and Worcestershire sauce. Reduce heat and gently simmer, stirring often, until any liquid in the pan has reduced to a syrupy glaze, about 8 minutes. Stir in scallion greens and serve.

Thursday, December 7, 2017

Diabetic Thursday

It's Diabetic Thursday. And since Christmas is right around the corner, here are six diabetic recipes to go with your Christmas dinner...or any time of the year, including Sweet Potato Pie and Gingered Orange Carrots. Enjoy!

GINGERED ACORN SQUASH

Servings: 4

Source: American Heart Association Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/267.shtml

Ingredients

2 acorn squash (about 3/4 pound each)

8-ounce can pineapple tidbits in their own juice, drained

3 tablespoons raisins (optional)

2 tablespoons light brown sugar

1 tablespoon light margarine, melted

1 teaspoon freshly grated gingerroot

Directions

Preheat oven to 400 degrees F. Lightly spray a 13x9x2-inch baking dish with vegetable oil spray.

Cut squash in half. Scoop out and discard seeds. Put squash halves cut side up in baking dish.

In a small bowl, combine remaining ingredients. Spoon mixture into each squash cavity. Carefully pour a small amount of water around each squash. Bake, uncovered, for 45 minutes.

Nutritional Information Per Serving: Calories: 120; Protein: 1 g; Fat: 1 g; Sodium: 24 mg; Cholesterol: 0 mg; Carbohydrates: 29 g; Exchanges: 1 Bread/Starch; 1 Vegetable, 1/2 Fruit

GINGERED ORANGE CARROTS

4g sugars and 2g dietary fiber.

Makes about 2 cups (4 servings)

Source: The New Family Cookbook For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/351.shtml

Ingredients

6 medium carrots (about 3/4 pound), peeled and sliced

1/2 cup homemade chicken broth, or canned reduced-sodium chicken broth

1/4 cup orange juice

2 teaspoons margarine

1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger

Directions

Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.

Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.

Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 72 mg; Cholesterol: 0 mg; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 1/2 Fat

APPLE AND SQUASH BAKE

This recipe begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.”

Yield: 8 servings

Serving Size: 3/4 cup squash and apple bake

Source: Splenda

Find this recipe at: http://diabeticgourmet.com/recipes/html/1121.shtml

Ingredients

1/3 cup Splenda No Calorie Sweetener, Granulated

1 teaspoon molasses

1/4 cup light butter

2 tablespoons all-purpose flour

1 teaspoon salt

1/2 teaspoon ground mace

2 pounds butternut squash - peeled, seeded, and cut into

1/2 inch slices

2 large apples - cored, and cut into 1/2 inch slices

Directions

Preheat oven to 350 degrees F .

In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.

Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.

Nutritional Information Per Serving: Calories: 120; Calories from Fat: 30; Protein: 2 g; Fat: 3.5 g; Sodium: 340 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 24 g

SWEET POTATO PIE

Yield: 8 servings

Source: Equal

Find this recipe at: http://diabeticgourmet.com/recipes/html/1030.shtml

Ingredients

1 Pastry for single-crust 9-inch pie

2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)

2 eggs, lightly beaten

1 cup Equal Spoonful or Granulated*

1 tablespoon all-purpose flour

1 teaspoon lemon juice

1 teaspoon vanilla

1/2 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon salt

1 can (12 ounces) evaporated fat-free milk

Light whipped topping (optional)

Grated nutmeg (optional)

* May substitute 24 packets Equal sweetener

Directions

Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.

Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.

Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.

Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.

Nutritional Information Per Serving: Calories: 197; Protein: 7 g; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Carbohydrates: 28 g; Exchanges: 2 starch, 1 fat

CHICKEN WITH SUN-DRIED TOMATOES

Yield: 4 servings

Source: Magic Menus for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/868.shtml

Ingredients

4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat

1/4 teaspoon salt (optional)

1/4 teaspoon freshly ground pepper

1 tablespoon canola oil

1 large shallot, minced

2/3 cup low-sodium, low-fat chicken broth

1/2 cup dry white wine

1/8 teaspoon marjoram

1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water

Directions

Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.

Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.

Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.

Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.

Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.

Nutritional Information Per Serving: Calories: 177; Protein: 27 g; Fat: 5 g; Sodium: 155 mg; Cholesterol: 64 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Fat

TOMATO, BASIL AND MOZZARELLA SALAD

Servings: 4

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=189

View recipe with photo: http://diabeticgourmet.com/recipes/html/189.shtml

Directions

1 pound ripe tomatoes (2-3)

5-6 fresh mozzarella balls (small size)

2-3 fresh basil leaves, diced

2 teaspoons olive oil

Dash of salt (optional)

Directions

Slice tomatoes into 1/2-inch thick slices.

Arrange 2-3 tomato slices on each salad plate.

Cut fresh mozzarella ball into halves.

Top each tomato slice with sliced mozzarella.

Drizzle olive oil over the tomatoes.

Top each mozzarella half with fresh basil.

Sprinkle dash of salt over dish. (optional)

Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Fat: 4 g; Sodium: 140 mg; Cholesterol: 6 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat

Thursday, September 7, 2017

Diabetic Thursday

It's Diabetic Thursday. If you've ever thought diabetic food has to be boring, here are six recipes to disprove that idea, including Gingered Orange Carrots and Spicy Chicken Pie. Enjoy!

Note: If you're looking for more diabetic recipes, check out my diabetic blog, Diabetic Delights. It's full of diabetic recipes and occasional articles about living with diabetes.

HUMMUS

Yield: 12 servings (2 tablespoons per serving)

Source: "The Diabetes Food and Nutrition Bible"

Info: http://diabeticgourmet.com/book_archive/details/11.shtml

Print: http://diabeticgourmet.com/recipes/html/661.shtml

Ingredients

1 (15 oz.) can chickpeas, drained, reserve 1 tablespoon liquid

3-6 cloves garlic, minced

1 tablespoon sesame tahini

Juice of 1 lemon

2 teaspoons olive oil

Pinch of cayenne pepper

Directions

Combine all ingredients into a blender until smooth, using 1 tablespoon chickpea liquid if necessary to make a smooth spread.

Nutritional Information Per Serving (2 tablespoons): Calories: 49, Fat: 2 g, Cholesterol: 0 mg, Sodium: 33 mg, Carbohydrate: 7 g, Dietary Fiber: 2 g, Sugars: 1 g, Protein: 2 g, Diabetic Exchanges: 1/2 Carbohydrate

SPICY CHICKEN PIE

Yield: 6 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=689

View recipe: http://diabeticgourmet.com/recipes/html/689.shtml

Ingredients

Crust:

3 cups cooked orzo pasta (about 1 cup dry)

1/4 cup plus 2 tablespoons grated Parmesan cheese

1/4 cup fat-free egg substitute or 2 egg whites, lightly beaten

Butter-flavored cooked spray

Rest of Ingredients:

1-1/2 cups coarsely chopped fresh mushrooms

1 medium yellow onion, sliced and separated into rings

1-1/2 cups shredded or diced roasted chicken

14-1/2 ounce can Mexican-style stewed tomatoes, crushed

1-1/2 teaspoons chili powder

1 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese

Directions

Preheat oven to 375 degrees F.

To make the crust, place the orzo, Parmesan cheese, and egg substitute or egg whites in a large bowl and stir to mix well.

Coat a 10-inch pie pan with the cooking spray and pat the mixture evenly over the bottom and sides of the pan, forming an even crust. Spray the crust lightly with the cooking spray and bake uncovered for 10 minutes.

While the crust is baking, coat a large nonstick skillet with nonstick cooking spray and add the mushrooms and onions. Place the skillet over medium heat, cover, and cook, stirring occasionally, for several minutes until the vegetables are tender.

Add the undrained tomatoes, chili powder, and chicken to the skillet mixture. Cook uncovered, stirring occasionally, for about 5 minutes, until the mixture is thick.

Spoon the chicken mixture into the baked crust and sprinkle the cheese over the top. Bake for an additional 5 minutes or until the cheese is melted. Cut into wedges and serve hot.

Nutritional Information Per Serving: Calories: 295; Protein: 25 g; Fat: 7.7 g; Sodium: 426 mg; Cholesterol: 46 mg; Dietary Fiber: 2 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable

GINGERED ORANGE CARROTS

Yield: About 2 cups (4 servings)

Source: "The New Family Cookbook for People with Diabetes"

Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Print Version: http://diabeticgourmet.com/recipes/html/351.shtml

Ingredients

6 medium carrots (about 3/4 pound), peeled and sliced

1/2 cup homemade chicken broth or canned reduced-sodium chicken broth

1/4 cup orange juice

2 teaspoons margarine

1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger

Directions

Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.

Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.

Nutritional Information Per Serving (1/2 cup): Calories: 52, Fat: 2 g, Cholesterol: 0 mg, Sodium: 72 mg, Carbohydrate: 8 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g, Diabetic Exchanges: 1 Vegetable, 1/2 Fat

PENNE ALLA PESTO

Prep Time: 15 Minutes - Cost: $

Servings: 4 - Difficulty Level: 2

Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml

Ingredients

1-1/2 cups fresh basil, stems removed

2 cloves garlic, chopped

2 tbsp olive oil

1/4 cup plus 2 tbsp pine nuts, toasted

2 Tbs. grated Parmesan cheese

3/4 lb. cooked penne, hot

Directions

Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.

Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.

Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch

AUTUMN CHICKEN STEW

This recipe begins, “This simple chicken stew stars three of fall’s best crops—apples, carrots and parsnips. Serve with toasted sharp Cheddar cheese sandwiches and a brown ale.”

Servings: 6, 1 1/2 cups each; Total Time: 45 minutes

This is from Diabetic Connect.

Click here to view this online.

Ingredients

5 teaspoons extra-virgin olive oil, divided

1 pound chicken tenders, cut into bite-size pieces

1 large onion, chopped

4 medium parsnips, peeled and chopped

2 medium carrots, peeled and chopped

2 teaspoons chopped fresh rosemary, or 1/2 teaspoon dried

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

4 cups reduced-sodium chicken broth

2 Granny Smith apples, peeled and chopped

2 teaspoons cider vinegar

Directions

Cover and refrigerate for up to 3 days.

Heat 2 teaspoons oil in a Dutch oven over medium heat. Add chicken and cook, stirring occasionally, until just cooked through, 3 to 5 minutes. Transfer to a plate.

Add the remaining 3 teaspoons oil to the pot. Add onion, parsnips, carrots, rosemary, salt and pepper and cook, stirring often, until the vegetables begin to soften, 3 to 5 minutes. Add broth and apples; bring to a simmer over high heat. Reduce heat to maintain a simmer and cook, stirring often, until the vegetables are tender, 8 to 10 minutes. Return the chicken to the pot and stir in vinegar.

ROASTED ASPARAGUS

Servings: 4

Find this recipe at: http://diabeticgourmet.com/recipes/html/225.shtml

Ingredients

1 lb fresh asparagus

2 tbsp Parmesan cheese, shredded

2 tsp olive oil

1 lemon, cut into wedges

Directions

Preheat oven to 500 degrees.

Arrange in a single layer in a shallow baking pan. With a pastry brush, paint the oil on the asparagus spears.

Roast until tender but still crisp, 8 to 10 minutes, depending on thickness of stalks. Turn spears occasionally for even cooking and to avoid browning.

Place asparagus spears on serving platter. Sprinkle with cheese. Serve with lemon wedges.

Nutritional Information Per Serving: Calories: 76; Protein: 4 g; Fat: 7 g; Sodium: 71 mg; Cholesterol: 3 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable; 1 Fat

Thursday, May 4, 2017

Diabetic Thursday

It's Thursday, which means Diabetic Thursday.

I remember when a loved-one was diagnosed with diabetes. I'd been sure that diabetic food meant boring food. But I was so wrong! Here are six diabetic recipes that help prove that diabetic food can be interesting, including Gingered Orange Carrots and Sweet Potato Pie. (Yes, pie for diabetics!) Enjoy!

Note: Please check out Another Day in Paradise at GoFundMe. This is to help fund a documentary on homelessness, following 2 - 3 people as they struggle to get off the street. Backing starts at $10, with goodies for donations.

GINGERED ACORN SQUASH

Servings: 4

Source: American Heart Association Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/267.shtml

Ingredients

2 acorn squash (about 3/4 pound each)

8-ounce can pineapple tidbits in their own juice, drained

3 tablespoons raisins (optional)

2 tablespoons light brown sugar

1 tablespoon light margarine, melted

1 teaspoon freshly grated gingerroot

Directions

Preheat oven to 400 degrees F. Lightly spray a 13x9x2-inch baking dish with vegetable oil spray.

Cut squash in half. Scoop out and discard seeds. Put squash halves cut side up in baking dish.

In a small bowl, combine remaining ingredients. Spoon mixture into each squash cavity. Carefully pour a small amount of water around each squash. Bake, uncovered, for 45 minutes.

Nutritional Information Per Serving: Calories: 120; Protein: 1 g; Fat: 1 g; Sodium: 24 mg; Cholesterol: 0 mg; Carbohydrates: 29 g; Exchanges: 1 Bread/Starch; 1 Vegetable, 1/2 Fruit

GINGERED ORANGE CARROTS

4g sugars and 2g dietary fiber.

Makes about 2 cups (4 servings)

Source: The New Family Cookbook For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/351.shtml

Ingredients

6 medium carrots (about 3/4 pound), peeled and sliced

1/2 cup homemade chicken broth, or canned reduced-sodium chicken broth

1/4 cup orange juice

2 teaspoons margarine

1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger

Directions

Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.

Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.

Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 72 mg; Cholesterol: 0 mg; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 1/2 Fat

APPLE AND SQUASH BAKE

This recipe begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.”

Yield: 8 servings

Serving Size: 3/4 cup squash and apple bake

Source: Splenda

Find this recipe at: http://diabeticgourmet.com/recipes/html/1121.shtml

Ingredients

1/3 cup Splenda No Calorie Sweetener, Granulated

1 teaspoon molasses

1/4 cup light butter

2 tablespoons all-purpose flour

1 teaspoon salt

1/2 teaspoon ground mace

2 pounds butternut squash - peeled, seeded, and cut into

1/2 inch slices

2 large apples - cored, and cut into 1/2 inch slices

Directions

Preheat oven to 350 degrees F .

In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.

Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.

Nutritional Information Per Serving: Calories: 120; Calories from Fat: 30; Protein: 2 g; Fat: 3.5 g; Sodium: 340 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 24 g

SWEET POTATO PIE

Yield: 8 servings

Source: Equal

Find this recipe at: http://diabeticgourmet.com/recipes/html/1030.shtml

Ingredients

1 Pastry for single-crust 9-inch pie

2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)

2 eggs, lightly beaten

1 cup Equal Spoonful or Granulated*

1 tablespoon all-purpose flour

1 teaspoon lemon juice

1 teaspoon vanilla

1/2 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/2 teaspoon salt

1 can (12 ounces) evaporated fat-free milk

Light whipped topping (optional)

Grated nutmeg (optional)

* May substitute 24 packets Equal sweetener

Directions

Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.

Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.

Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.

Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.

Nutritional Information Per Serving: Calories: 197; Protein: 7 g; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Carbohydrates: 28 g; Exchanges: 2 starch, 1 fat

CHICKEN WITH SUN-DRIED TOMATOES

Yield: 4 servings

Source: Magic Menus for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/868.shtml

Ingredients

4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat

1/4 teaspoon salt (optional)

1/4 teaspoon freshly ground pepper

1 tablespoon canola oil

1 large shallot, minced

2/3 cup low-sodium, low-fat chicken broth

1/2 cup dry white wine

1/8 teaspoon marjoram

1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water

Directions

Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.

Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.

Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.

Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.

Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.

Nutritional Information Per Serving: Calories: 177; Protein: 27 g; Fat: 5 g; Sodium: 155 mg; Cholesterol: 64 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Fat

TOMATO, BASIL AND MOZZARELLA SALAD

Servings: 4

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=189

View recipe with photo: http://diabeticgourmet.com/recipes/html/189.shtml

Directions

1 pound ripe tomatoes (2-3)

5-6 fresh mozzarella balls (small size)

2-3 fresh basil leaves, diced

2 teaspoons olive oil

Dash of salt (optional)

Directions

Slice tomatoes into 1/2-inch thick slices.

Arrange 2-3 tomato slices on each salad plate.

Cut fresh mozzarella ball into halves.

Top each tomato slice with sliced mozzarella.

Drizzle olive oil over the tomatoes.

Top each mozzarella half with fresh basil.

Sprinkle dash of salt over dish. (optional)

Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Fat: 4 g; Sodium: 140 mg; Cholesterol: 6 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat

Thursday, April 6, 2017

Diabetic Thursday

It's Thursday, which means it's Diabetic Thursday, as well as Double-Post Thursday. Here are today's six diabetic recipes to help you through the day, including Pear Custard and Turkey Scaloppine with Marsala Glaze. Enjoy!

ISLAND SALAD

Yield: 2 servings

Source: Mix 'n Match Meals in Minutes for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/13.shtml

View recipe: http://diabeticgourmet.com/recipes/html/724.shtml

Ingredients

1/2 head Boston lettuce (or similar)

1 cup canned hearts of palm, drained and sliced

2 Tablespoons Paul Newman's Oil and Vinegar Salad Dressing

Directions

Wash and dry lettuce and tear into bite-sized pieces.

Place in salad bowl. Add hearts of palm and dressing.

Toss and serve with the fish.

Nutritional Information Per Serving: Calories: 113; Protein: 3 g; Fat: 9 g; Sodium: 480 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 3 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable, 2 Fat

SPAGHETTI SQUASH CARBONARA

Serves: 6 (1 Serving = 1/2 Cup)

Source: The New Family Cookbook For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/357.shtml

Ingredients

1 spaghetti squash (about 2 pounds)

6 strips bacon, cooked crisp, drained and crumbled

1/4 cup fat-free evaporated milk

1/4 cup egg substitute

2 tablespoons grated Parmesan cheese

1/2 teaspoon salt

1/8 teaspoon ground white pepper

Pinch of ground nutmeg

Directions

Preheat the oven to 350 degrees F. Pierce the squash in several place with a fork. Place on a cookie sheet and bake for 50 to 60 minutes, or until soft.

Remove from the oven and let stand for 5 minutes. Split the squash lengthwise; remove the seeds. Using a fork, shred the squash strands into a bowl.

Add the remaining ingredients to the hot spaghetti squash; toss and serve immediately.

Nutritional Information Per Serving; Calories: 82; Protein: 5 g; Fat: 4 g; Sodium: 366 mg; Cholesterol: 7 mg; Carbohydrates: 7 g; Exchanges: 1/2 Starch, 1 Fat

ZUCCHINI LEMON BREAD

Serving: 1/2-inch thick slice. Also contains 1g dietary fiber and 6g sugars

Yields one 18-slice loaf.

Source: The New Family Cookbook For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/355.shtml

Ingredients

1 cup all-purpose flour

1/2 cup whole wheat flour

1/2 cup sugar

1-1/2 teaspoons baking powder

1 teaspoon salt

1/2 teaspoon baking soda

1 cup packed shredded peeled zucchini

1/3 cup chopped walnuts

1/2 teaspoon grated lemon zest

1/2 teaspoon cinnamon

1/2 cup fat-free milk

1/3 cup canola or corn oil

2 large eggs, or 1/2 cup egg substitute

Directions

Preheat the oven to 350 degrees F. Prepare a 9x5-inch loaf pan with nonstick pan spray.

Combine the flours, sugar, baking powder, salt, and baking soda in a large bowl. Stir in zucchini, walnuts, lemon zest, and cinnamon.

Combine the milk, oil, and eggs; add to the dry ingredients and mix until the dry ingredients are moistened. Spread evenly in the prepared pan.

Bake 50 to 60 minutes, or until a toothpick inserted in the center comes out clean.

Let the bread stand in the pan for 5 minutes; turn the loaf out onto a wire cooling rack. When cool, cut in 18 slices.

Nutritional Information Per Serving: Calories: 122; Protein: 2 g; Fat: 6 g; Sodium: 206 mg; Cholesterol: 24 mg; Carbohydrates: 15 g; Exchanges: 1 Starch, 1 Fat

BAY AREA RICE SALAD

Yield: 6 cups (8 servings)

Source: The New Family Cookbook for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml

View recipe: http://diabeticgourmet.com/recipes/html/728.shtml

Ingredients

2 cups chilled cooked white rice

1 cup chilled cooked wild rice

6 ounces smoked mussels or smoked bay scallops

1/2 cup diced red bell pepper

1/2 cup diced yellow or green bell pepper

1 cup diced peeled cucumber

3 tablespoons light mayonnaise

3 tablespoons light sour cream

1 tablespoon chopped fresh dill, or 1 teaspoon dried dill weed

1 tablespoon fresh lemon juice

1/4 teaspoon freshly ground pepper

Directions

Combine the rices, mussels, peppers, and cucumber in a large bowl.

In a small bowl, combine the remaining ingredients; mix well.

Toss with the rice mixture. Serve immediately or chill.

Serve at room temperature.

Nutritional Information Per Serving: Calories: 159; Protein: 7 g; Fat: 5 g; Sodium: 114 mg; Cholesterol: 27 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 22 g; Exchanges: 1 Starch, 1 Vegetable, 1 Fat

PEAR CUSTARD

Yield: 2 servings

Source: Mix 'n Match Meals in Minutes for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/13.shtml

View recipe: http://diabeticgourmet.com/recipes/html/727.shtml

Ingredients

1 ripe pear, peeled, cored, and cut into 1-inch pieces (1 cup)

1/2 cup fat-free milk

Sugar substitute equivalent to 1/2 teaspoon sugar

1/2 teaspoon vanilla extract

1 egg

1 tablespoon walnut pieces

Directions

Preheat oven to 350 degrees F.

Place pear pieces in 2 ramekins or small oven-proof bowls about 3x1-3/4 inches deep. Mix fat-free milk, sugar substitute, vanilla extract, and egg together and pour on top of pears.

Sprinkle walnuts on top and bake 30 minutes or until custard is firm. Remove from oven, allow to cool a few minutes, and serve.

Nutritional Information Per Serving: Calories: 135; Protein: 6 g; Fat: 5 g; Sodium: 64 mg; Cholesterol: 108 mg; Dietary Fiber: 2 g; Sugars: 13 g; Carbohydrates: 17 g; Exchanges: 1 Carbohydrate, 1 Fat

TURKEY SCALOPPINE WITH MARSALA GLAZE

Serving size: 3-1/2 ounces of turkey, 2 to 3 slices

Source: The New Family Cookbook for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/26/shtml

View recipe: http://diabeticgourmet.com/recipes/html/722.shtml

Yield: 4 Servings

Ingredients

3 tablespoons all-purpose flour

1/2 teaspoon seasoned salt

1/4 teaspoon ground white pepper

1 pound boneless turkey breast, thinly sliced

1/4 cup dry white wine

1/2 cup homemade chicken broth or canned reduced-sodium chicken broth

1/4 cup sweet marsala wine

1 clove garlic, minced

2 teaspoons brown sugar

1 teaspoon cornstarch

1/2 teaspoon grated lemon zest

Directions

Mix the flour with the seasoned salt and pepper in a pie plate or plastic bag. Dredge the turkey slices and shake off the excess.

Heat a large skillet and spray well with non-stick pan spray. Cook the cutlets in a single layer over medium-high heat about 2 minutes on each side, or until light tan in color. Remove the turkey to a warm platter.

Add the white wine, chicken broth, marsala, garlic, and brown sugar to the skillet. Stir, scraping any bits form the bottom of the pan. Bring to a boil and reduce the sauce to about 1/2 cup.

In a small bowl, mix the cornstarch with 2 tablespoons water. Add to the sauce, bring to a boil, and stir in the lemon zest.

Reduce the heat. Return the turkey to the skillet. Coat with sauce to glaze, and heat thoroughly, about 5 minutes.

Nutritional Information Per Serving: Calories: 172; Protein: 31 g; Fat: 1 g; Sodium: 192 mg; Cholesterol: 82 mg; Dietary Fiber: 0 g; Sugars: 3 g ; Carbohydrates: 7 g; Exchanges: 1/2 Starch, 4 Very Lean Meat

GINGERED ORANGE CARROTS

4 g sugars and 2 g dietary fiber.

Makes about 2 cups (4 servings)

Source: The New Family Cookbook For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/351.shtml

Ingredients

6 medium carrots (about 3/4 pound), peeled and sliced

1/2 cup homemade chicken broth, or canned reduced-sodium chicken broth

1/4 cup orange juice

2 teaspoons margarine

1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger

Directions

Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.

Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.

Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 72 mg; Cholesterol: 0 mg ; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 1/2 Fat

Thursday, October 8, 2015

Diabetic Thursday

Many people think of diabetes as a disease that one develops as an adult. While this may be true for Type II diabetes, many children (and their families) are struggling with Type I diabetes. Today's article from Diabetic Gourmet Magazine discusses healthy diets when dealing with Type I diabetes. It's titled ”Healthy Diets for Kids with Type 1 Diabetes Can Be Hard on Parents”. If you're dealing with a child with Type 1 diabetes, you'll no doubt find helpful info in the article.

And now, for today's six recipes. Enjoy!

ORANGE AND ALMOND CAKE

Yield: 10 slices; Serving Size: 1 slice

Source: "Great Healthy Food - Diabetes" by Azmina Govindji

Book Info: http://diabeticgourmet.com/book_archive/details/17.shtml

Print Version: http://diabeticgourmet.com/recipes/html/613.shtml

Ingredients

3/4 cup all-purpose flour

Pinch of salt

2 teaspoons baking powder

2 large eggs

1/2 cup reduced-fat margarine, at room temperature

1/3 cup plus 2 tablespoons granulated sugar

1/3 cup ground almonds

1/2 teaspoon almond extract

2 teaspoons finely grated orange zest

Directions

Preheat the oven to 350 degrees F.

Lightly grease the base of an 8-inch non-stick baking pan and line with parchment paper.

Sift the flour, salt and baking powder together. Beat the eggs until they are light and frothy.

Beat the margarine and sugar together until smooth and creamy. Add the beaten eggs gradually, beating well between each addition. If the mixture shows any signs of curdling, beat in a little of the flour mixture.

Stir in the flour mixture together with the ground almonds, almond extract and orange zest and mix lightly to a thick, fluid (but not runny) consistency, adding a little orange juice or water if necessary.

Pour into the prepared pan, smooth the top, and bake in the center of the oven for about 45-50 minutes, or until a skewer comes out clean when inserted into the center.

Strip off the parchment paper and leave the cake to cool on a wire rack.

Nutritional Information Per Serving (1/10 of recipe): Calories: 122, Protein: 2 g, Fat: 6 g, Carbohydrate: 16 g, Fiber: 0 g, Cholesterol: 32 mg, Sodium: 99 mg, Diabetic Exchanges: 1/2 Starch, 2/3 Other Carbohydrate, 1 Fat

CHOCOLATE FILLED CAKE ROLL

Servings: 4 (1/2 cup)

Find this recipe at: http://diabeticgourmet.com/recipes/html/118.shtml

Ingredients

Cake:

5 eggs

1/2 cup sugar

3 packets of Sweet'n Low

1 teaspoon vanilla extract

3/4 cup all-purpose flour

2 tablespoons cornstarch

1 teaspoon baking powder

Filling:

2 cups skim milk

1 package sugar-free chocolate instant pudding mix

Topping:

2 teaspoons sugar-free cocoa mix

Directions

Preheat oven to 400F.

Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.

Beat eggs in a large bowl with electric mixer until fluffy.

Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.

Sift flour, cornstarch, and baking powder together.

Sprinkle half the mixture over batter; fold in with spatula.

Repeat with remaining flour mixture.

Spread batter evenly in pan.

Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.

Arrange a towel on work surface and cover with aluminum foil.

Loosen edges of cake; unmold on foil.

Roll cake jelly roll style, using towel as a guide.

Leave cake rolled until it cools into jelly roll shape.

To make filling, blend milk with pudding mix according to package directions.

Refrigerate pudding until it thickens.

Unroll cake, spread evenly with pudding, and reroll.

Lightly sprinkle sugar-free cocoa over the top to decorate.

Cut into 1" slices and serve.

Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch

BEAN BURGERS

Yield: 8 servings

Source: "Magic Menus for People with Diabetes"

Info: http://diabeticgourmet.com/book_archive/details/3.shtml

Ingredient

1 (16 ounce) can kidney, pinto, or black beans

2 cups cooked brown rice or millet

2 tablespoons ketchup

2 cloves garlic, minced

1 teaspoon dried oregano

1 teaspoon dried basil

1/4 cup Parmesan cheese

1/4 cup finely chopped onions

Salt and pepper to taste (optional)

Directions

Combine all ingredients in a large bowl and mash with a fork or potato masher.

Divide mixture into 8 burgers, making patties about 1/2 inch thick. You may need to wet your hands to keep the mixture from sticking.

Coat a nonstick skillet with vegetable spray. Cook burgers over medium heat until browned on both sides, about 7-9 minutes.

Nutritional Information Per Serving (1 burger): Calories: 122, Fat: 2 g, Cholesterol: 4 mg, Sodium: 308 mg, Carbohydrate: 22 g, Dietary Fiber: 3 g, Sugars: 3 g, Protein: 6 g, Diabetic Exchanges: 1-1/2 Starch

FANNY'S CHICKEN AND RICE

Yield: 6 Servings

Serving Size: 1 breast half, or 1 drumstick and thigh, plus 1/2 cup rice and 1/2 cup sauce.

Source: The New Family Cookbook for People with Diabetes

View recipe: http://diabeticgourmet.com/recipes/html/711.shtml

Ingredients

3/4 cup uncooked brown rice

6 skinless chicken breasts, or 6 skinless chicken thighs and drumsticks (about 2 pounds)

1 cup chopped onion

3/4 cup chopped green bell pepper

2 cloves garlic, minced

1 tablespoon canola or corn oil

2 teaspoons curry powder

1-1/2 teaspoons fresh thyme, or 1/2 teaspoon dried thyme

3/4 teaspoon salt

1 (14-15 ounce) can diced tomatoes, with juice

1 tablespoon chopped fresh parsley

2 tablespoons dried currants

2 tablespoons slivered almonds

Directions

Preheat the oven to 425 degrees F.

Prepare a shallow baking pan with non-stick pan spray.

Add the rice to 3 cups boiling water in a medium saucepan; cover and simmer 50 to 60 minutes.

While the rice is cooking, put the chicken in the prepared pan. Bake, uncovered, 20 minutes.

While the chicken is cooking, saute the onion, pepper, and garlic in the oil in a large skillet for 5 minutes, until tender; add the curry powder, thyme, and salt and blend thoroughly. Add the tomatoes with their liquid, and the parsley; heat to a simmer.

Pour the sauce over the chicken and sprinkle with the currants. Cover and bake at 350 degrees F. for 25 minutes.

While the chicken is cooking, toast the almonds in a small skillet over medium heat for 3 minutes, or until lightly browned and fragrant.

To serve, arrange the chicken parts next to 1/2 cup rice on individual plates. Divide the sauce over the rice. Sprinkle the almonds over the chicken.

Nutritional Information Per Serving: Calories: 304; Protein: 30 g; Fat: 8 g; Sodium: 469 mg; Cholesterol: 73 mg; Dietary Fiber: 3 g; Sugars: 7 g; Carbohydrates: 28 g; Exchanges: 1-1/2 Starch/Bread, 1 Vegetable, 4 Very Lean Meat, 1/2 Fat

GINGERED ORANGE CARROTS

4 g sugars and 2 g dietary fiber.

Makes about 2 cups (4 servings)

Source: The New Family Cookbook For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/351.shtml

Ingredients

6 medium carrots (about 3/4 pound), peeled and sliced

1/2 cup homemade chicken broth, or canned reduced-sodium chicken broth

1/4 cup orange juice

2 teaspoons margarine

1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger

Directions

Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.

Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.

Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 72 mg; Cholesterol: 0 mg ; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 1/2 Fat

ZUCCHINI-ONION FRITTATA

Yield: 4 servings

Source: "The Complete Diabetes Prevention Plan"

Info: http://diabeticgourmet.com/book_archive/details/60.shtml

View Online: http://diabeticgourmet.com/recipes/html/772.shtml

Ingredients

2 cups fat-free egg substitute

1/4 cup grated Parmesan cheese

1 tablespoon extra virgin olive oil

2 medium zucchini squashes, thinly sliced

1 medium yellow onion, thinly sliced

1 teaspoon crushed garlic

1/4 teaspoon salt

1/4 teaspoon ground black pepper

Directions

Preheat the oven to 350 degrees F. In a medium bowl, whisk together the eggs and Parmesan cheese and set aside.

Coat the bottom and sides of a large, nonstick, oven-proof skillet with cooking spray and add the olive oil. Add the zucchini, onions, garlic, salt, and pepper and saute over medium-high heat for several minutes, until tender. Spread the mixture evenly over the bottom of the skillet.

Pour the egg mixture over the vegetables. Cook without stirring for 3 minutes, until the bottom of the frittata is just set.

Place the frittata in the oven and bake uncovered for 12 to 15 minutes or until the eggs are set but not dry. Loosen the edges of the frittata and invert it onto a plate. Cut the frittata into 4 wedges and serve hot.

Nutritional Information Per Serving (1/4 of recipe): Calories: 139, Carbohydrate: 7 g, Cholesterol: 5 mg, Fat: 5.4 g, Saturated Fat: 1.7 g, Fiber: 1.4 g, Protein: 16 g, Sodium: 514 mg, Calcium: 142 mg

Diabetic Exchanges: 2 Very Lean Meat, 1 Vegetable, 1 Fat

Confessions Of A Foodie