Diabetic Thursday

It's Thursday...almost the end of the week (hooray!), and, at least here, on this blog, the day for diabetic recipes. And yes, it is okay to fix these, even if you're not diabetic or cooking for someone who is. Enjoy!

SPINACH, FETA AND GRAPE TOMATO OMELET

Yield: 4 servings.

Serving size: 1/2 omelet.

Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes

Made with Canola Oil from the American Diabetes Association

Photo & Print Version: http://diabeticgourmet.com/recipes/html/1222.shtml

Ingredients

2 cups egg substitute

3 Tbsp fat-free milk

2 cups loosely packed baby spinach

2 Tbsp chopped fresh basil leaves

1 Tbsp canola oil

1 cup grape tomatoes, quartered

1/2 tsp chopped fresh rosemary leaves

1/2 cup reduced-fat feta cheese

Directions

Combine egg substitute and milk in a medium bowl and whisk until well blended.

Place spinach and basil in another medium bowl; set aside.

Heat canola oil in a small nonstick skillet over medium-high heat. Add tomatoes and rosemary, and cook 2 minutes or until soft, stirring frequently. Add to bowl with spinach and basil, toss, and cover to allow spinach to wilt slightly and flavors to blend while preparing omelets.

Reduce heat to medium. Wipe skillet clean with a damp paper towel. Coat skillet with canola oil cooking spray and place over medium heat until hot. Pour half of egg mixture into skillet. Cook 5 minutes; as eggs begin to set, gently lift edge of omelet with a spatula and tilt skillet so uncooked portion flows underneath.

When egg mixture is set, spoon half of tomato mixture over half of omelet. Top with half of feta cheese. Loosen omelet with a spatula and fold in half. Slide omelet onto serving plate and cover with foil to keep warm. Repeat with remaining ingredients.

Nutritional Information Per Serving: Calories: 135; Protein: 16 g; Fat: 6 g; Sodium: 445 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 5 g

CHOCOLATE CHERRY TARTS

Servings: 24

Find this recipe at: http://diabeticgourmet.com/recipes/html/129.shtml

Ingredients

2 (8oz) packages Neufchatel (light) cream cheese, room temp

2/3 cup granulated sugar

2 eggs, room temp

1 tsp vanilla extract

24 Keebler chocolate wafers, 30% reduced fat

1 (21oz) can light cherry pie filling

Directions

Preheat oven to 350F. Line muffin tins with foil and paper cupcake liners.

Beat cream cheese and sugar until creamy. Add eggs and vanilla extract and beat until smooth. Place a chocolate wafer in each cup, spoon on cheese mixture. Bake 18 to 20 minutes; remove from tins and let cool. Top with cherry pie filling. Chill overnight before serving.

Nutritional Information Per Serving: Calories: 118 ; Fat: 5 g ; Sodium: 104 mg; Cholesterol: 24 mg; Carbohydrates: 16 g; Exchanges: 1/2 bread; 1/2 fruit; 1/2 protein; 1 fat

JALAPENO CORN MUFFINS

This comes from Diabetic Gourmet. Yield: 12 muffins

Online with Photo: http://diabeticgourmet.com/recipes/html/1260.shtml

Ingredients

1/2 cup cornmeal

1/3 cup skim milk

1/2 cup all-purpose flour

1/4 cup red pepper, finely chopped

2 Tbsp fresh jalapeno pepper, finely chopped

1 1/2 tsp baking powder

1/4 tsp garlic powder

1/4 tsp salt

1 egg, beaten

1 Tbsp canola oil

paprika (optional)

Directions

Preheat oven to 425F.

In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes. Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.

Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika. Bake for 10 to 15 minutes, or until lightly browned.

Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Saturated Fat: 0 g; Dietary Fiber: 0 g; Carbohydrates: 10 g

SOUTHERN-STYLE SLAW

Yield: 12 servings

Serving size: about 1 cup.

View with photo: http://diabeticgourmet.com/recipes/html/1270.shtml

Ingredients

For the dressing:

1/4 cup Splenda No Calorie Sweetener, Granulated

1 cup lite mayonnaise

2 tablespoons Dijon mustard

4 tablespoons apple cider vinegar

2 teaspoons fennel seed

3 tablespoons lemon juice

Salt & pepper, to taste

For the slaw:

2 each medium, seeded & sliced yellow bell peppers

2 each medium, seeded & sliced red bell peppers

4 cups shredded cabbage *

6 oz. bag shredded carrots *

5 each thinly sliced radishes

1 cup diced red onion

* If you would rather use store bought slaw mix, then a 14 oz. bag of cabbage coleslaw mix is about 6-3/4 cups and would work for this recipe.

Directions

Whisk together all dressing ingredients until well combined. Add salt & pepper to taste.

Mix together peppers, cabbage, carrots, radishes and red onion in a large bowl.

Toss the dressing in with the vegetables. Chill for 60 minutes, stir and serve.

Nutritional Information Per Serving: Calories: 100; Calories from Fat: 60; Protein: 1 g; Fat: 7 g; Sodium: 210 mg; Cholesterol: under 5 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Carbohydrates: 10 g

BUTTERNUT SQUASH AND APPLE SOUP WITH TOASTED ALMONDS AND WILD RICE

Yield: 12 servings.

Serving Size: 1 cup

View with photo: http://diabeticgourmet.com/recipes/html/1268.shtml

Ingredients

2 cups water

1/2 cup wild rice

1/2 cup sliced almonds

1 1/2 Tbsp canola oil

1 cup chopped onion

2 cups low-sodium chicken broth

2 cups water

1-3 lb Butternut Squash, peeled and flesh cut into 1-inch cubes to yield 8 cups

1 Granny Smith apple, peeled, cored and coarsely chopped

1 bay leaf

1 cinnamon stick

1/2 tsp salt, optional

1/2 tsp nutmeg

Directions

In medium saucepan, bring 2 cups water to a boil and add wild rice. Reduce heat, cover and simmer for about 45 minutes or until water is evaporated and rice grains have split open. (Check occasionally to ensure water does not evaporate too quickly causing rice to burn). Drain any excess water and set aside.

In nonstick skillet over medium-high heat, toast almonds to golden brown, about 1-2 minutes. Watch so they don't burn. Remove and set aside.

In large soup pot, heat canola oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes or until opaque; do not allow onions to brown. Stir in broth, water, squash, apple, bay leaf and cinnamon stick. Bring to a boil and then reduce heat and simmer for 25-30 minutes or until squash and apples are tender. Remove from heat and remove bay leaf and cinnamon stick.

Puree soup with immersion blender or food processor. Return to low heat and stir in salt (if using) and nutmeg. Stir in wild rice to heat through. Spoon soup into bowls and garnish each bowl with 1 Tbsp toasted almonds.

Nutritional Information Per Serving: Calories: 110; Protein: 3 g; Fat: 4 g; Sodium: 115 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 4 g ; Carbohydrates: 17 g

BUTTERNUT SQUASH WITH BLACK BEANS

Makes: 6 servings

View Online: http://diabeticgourmet.com/recipes/html/1267.shtml

Ingredients

1 butternut squash (small)

1 teaspoon vegetable oil

1 onion (small, chopped)

1/4 teaspoon garlic powder

1/4 cup red wine vinegar

1/4 cup water

2 cans black beans (16 ounces each, rinsed and drained)

1/2 teaspoon oregano

Directions

Heat the squash in the microwave on high heat for 1-2 minutes. This will soften the skin.

Carefully peel the squash with a vegetable peeler or small knife.

Cut the squash into 1/2 inch cubes.

Peel and chop the onion.

In a large pan, heat the oil. Add the onion, garlic powder, and squash.

Cook for 5 minutes on medium heat.

Add vinegar and water. Cook on low heat until the squash is tender, about 10 minutes.

Add the beans and oregano. Cook until the beans are heated through.

Nutritional Information Per Serving: Calories: 110; Protein: 6 g; Fat: 1 g; Sodium: 270 mg; Saturated Fat: 0 g; Dietary Fiber: 7 g; Carbohydrates: 24 g

Weekday Recipes

It's warming up a little (at least here in Florida). If you're living in a snowy area, here's hoping it warms up for you soon. In the meantime, here are today's recipes. Enjoy!

BANANA SPLIT CAKE

I know, I know, we've all been told not to start off a meal with dessert. But this one is nice and easy, and can really be made any time. It came from someone on an emailing list that I was on years ago, so I'm really not sure of its origins. But it's sure to be a winner. Serves 9.

2 1/3 cups Bisquick® Original baking mix

1/2 cup milk

3 tablespoons sugar

3 tablespoons margarine or butter, melted

1 pint vanilla or chocolate ice cream

1 package (10 ounce) frozen strawberries in syrup, thawed

2 medium bananas, sliced

1 cup frozen (thawed) whipped topping

1/3 cup chocolate fudge topping, heated

Instructions

Heat oven to 425°.

Stir baking mix, milk, sugar and margarine until soft dough forms. Drop by 9 spoonfuls onto ungreased cookie sheet. Bake 9 to 11 minutes or until golden brown.

Split warm shortcakes. Fill and top with ice cream, strawberries, bananas, whipped topping and fudge topping.

VEGGIE PANINI

This comes from FamilyTime.com, and starts off, "Served warm and oozing with melted cheese, this restaurant-style panini features Mediterranean vegetables like zucchini, peppers and plum tomatoes on whole grain bread. It's easy to make, comforting and delicious." Serves 2; Prep Time: 20 minutes.

To view this online, click here.

Ingredients

4 slices Pepperidge Farm® Very Thin Sliced Whole Grain White Bread

2/3 cup shredded lowfat mozzarella cheese

2 plum tomato, sliced

2/3 cup sliced mushrooms

2 small zucchini, cut lengthwise into slices

4 teaspoons fat free Italian salad dressing

2 roasted red pepper, cut into strips

Vegetable cooking spray

Directions

Top 2 bread slices with the cheese, tomato, mushrooms and zucchini. Drizzle with the dressing. Top with the pepper and remaining bread slices.

Heat the panini maker. Add the sandwiches and cook for 5 minutes or until lightly browned and the cheese is melted.

Tip: If you don't have a panini maker you can use a grill pan or a 10-inch skillet. Assemble the sandwich as directed above. Heat the grill pan over medium heat. Add the sandwich and cook until it's lightly browned on both sides and the cheese is melted.

Tip: This recipe can be halved to make 1 serving.

JALAPENO CORN MUFFINS

This comes from Diabetic Gourmet. (I know...today's Tuesday, and I usually post diabetic recipes on Thursdays, but this sounds yummy.) Yield: 12 muffins

Online with Photo: http://diabeticgourmet.com/recipes/html/1260.shtml

Ingredients

1/2 cup cornmeal

1/3 cup skim milk

1/2 cup all-purpose flour

1/4 cup red pepper, finely chopped

2 Tbsp fresh jalapeno pepper, finely chopped

1 1/2 tsp baking powder

1/4 tsp garlic powder

1/4 tsp salt

1 egg, beaten

1 Tbsp canola oil

paprika (optional)

Directions

Preheat oven to 425F.

In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes. Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.

Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika. Bake for 10 to 15 minutes, or until lightly browned.

Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Saturated Fat: 0 g; Dietary Fiber: 0 g; Carbohydrates: 10 g

BENECOL MACARONI AND CHEESE

While I've posted this once before, one of my sons and I love this enough to warrant a repost.

For several years, there was a magazine dedicated to walking, titled Walking Magazine.It had many good articles, tips and recipes for those of us who feel a little more comfortable race-walking, rather than running. Unfortunately, the magazine folded several years ago. This recipe was in it during its final year. Serves 4.

1/2 lb. small shell style macaroni

4 Tbs. Benecol

3 Tbs. all purpose flour

3 Tbs. finely chopped onion

1 1/2 C 2% milk, warmed

few drops Tabasco Sauce

1-pint nonfat cottage (or ricotta) cheese

1 tsp. salt

1/2 C flavored bread crumbs

1 Tbs. olive oil

Preheat oven to 375 degrees. Spray a 9-by-9 inch pan liberally with nonstick cooking spray. Cook shells according to package directions, strain, and rinse with cold water. Set aside.

To prepare sauce, melt Benecol in 2-quart saucepan over medium heat. Quickly whisk in flour, add onions, and cook for 1 minute. Slowly pour milk into flour mixture, whisking constantly to avoid lumps. Add Tabasco Sauce and cook an additional minute. Whisk in cheese and salt, and blend in shells; transfer mixture to prepared pan.

In small bowl, mix oil and bread crumbs together; spoon over top of macaroni and cheese. Bake for 20 minutes.

Per Serving: 510 calories; 27.2% calories from fat; 3G saturated fat; 65G carbohydrates; 12MG cholesterol; 612MG sodium; 2G fiber

J’s B-B-Q GLUTEN

This is from my oldest son. For the most part, the recipe is included exactly as he wrote it out for me, though I have changed a word or two. (This stuff is definitely good.)

Ingredients:

5 lb. whole wheat flour

2 onions

1/2 C creamy peanut butter

2 bottles of B-B-Q sauce

1 stick butter

2 teaspoon salt

2 teaspoons paprika

Huge bowl

Take whole wheat flour, empty into Big Bowl. Add enough water to knead into dough ball. Knead really well. I repeat, knead really well. For at least 10 minutes.

Fill huge bowl with water, put dough ball under water for 2 hours. Pour off water. Knead doughball under cold running water for 10 minutes or more. Water should be clear. You are washing out the starch and bran. You know it’s ready when stringy and it sticks together and is bouncy.

Melt 1 stick butter and fry 2 chopped onions until clear. Dump onto Gluten. Add salt, paprika, and peanut butter. Mix with hands completely.

Heat oven to 350 degrees. Spray cooking pan with non-stick spray. Pinch off pieces bigger than a golf ball. Take piece and fold it and twist it and lay it down in pan. Bake for 10 minutes, then flip over and bake for 10 more. Pour B-B-Q sauce and bake 10 more minutes, then flip and pour more B-B-Q sauce and bake 10 more minutes. It’s done—enjoy.

(Xtra note—be careful when you first mix wheat and water. Don’t add too much water. Make a hard dough ball. It might take 20 minutes to knead it.)

CINNAMON EGG BREAD

I first found the recipe that this morphed from in an old, long-since-lost cookbook. Since losing the cookbook, the recipe has changed to this version. I've had numerous friends and relatives rave over this. One lady I knew said that it was one of the few bread recipes that could almost double as dessert.

1 cup milk (or soy milk)

1/2 cup (1 stick) margarine

1/2 tsp. salt

2-3 eggs

1 cup warm (not hot) water

2 Tablespoons honey

2 packages yeast

6 – 7 cups flour

3/4 – 1 cup margarine, melted

2 – 3 cups cinnamon sugar

Heat milk to almost scalding, stirring fairly constantly so that it doesn't burn. Remove from heat and place in a large bowl. Add ½ cup margarine, and stir until melted. Let milk and margarine cool.

Meanwhile, in a small bowl, place very warm water, add honey and yeast, then stir to dissolve. Let stand for 5 – 10 minutes.

Add salt to milk, then add yeast and water to milk. Add flour, 2 cups at a time, for a stiff, non-sticky dough. Knead for about 8 – 10 minutes.

Wash and dry bowl, then place dough in bowl. Place cooking oil (I recommend canola or olive oil) in hands, then rub over dough. Place clean towel over the top of bowl and allow dough to rise until almost double, about an hour.

Take 3 loaf pans and spray with cooking spray. Take dough out and divide into thirds.

Melt ¾ – 1 cup margarine. Set aside.

With a floured rolling pin, roll out first third of dough. Pour some of the margarine over the bread and spread 1/3 of the cinnamon sugar over the dough. Roll dough, then place in loaf pan with the bread-seam down. Repeat with other two thirds. Place towel over all three loaves and allow to rise again, approximately one hour.

Pre-heat oven to 350 degrees. Then, removing towel, bake loaves for 45 – 50 minutes. Allow to cool for about 15 minutes on cooling rack.