The weather here in Florida is still pretty wet, thanks to Tropical Storm Hermine. So, everyone who's reading this here in the not-so-Sunshine State, stay safe, and, if you can stay inside (unless you've been instructed to evacuate). Fortunately, we should have better weather this weekend. (Yay, weekend! Hurry up and get here!)
Okay, that said, here are today's six diabetic recipes to help you through the day. Enjoy!
LEMON MERINGUE PIE
Serves: 8
See the recipe here: http://diabeticgourmet.com/recipes/html/926.shtml
Ingredients
For Pie Filling:
Pastry for single-crust 9-inch pie
2-1/4 cups water
1/2 cup fresh lemon juice or frozen lemon juice concentrate*
1/2 cup cornstarch
2 eggs
2 egg whites
1-1/2 teaspoons grated lemon peel
1-1/2 cups Equal Spoonful or Granulated**
2 tablespoons stick butter or margarine
1 to 2 drops yellow food coloring (optional)
For Meringue:
3 egg whites
1/4 teaspoon cream tartar
2/3 cup Equal Spoonful or Granulated***
* Such as Minute Maid Premium Lemon juice (frozen) 100% Pure Lemon Juice from Concentrate
** May substitute 36 packets Equal sweetener
Directions
For Pie Filling, roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork.
Bake in preheated 425F oven 10 to 12 minutes or until pastry is golden. Cool on wire rack.
Combine water, lemon juice and cornstarch in medium saucepan. Bring to a boil over medium-high heat, stirring constantly. Boil and stir 1 minute. Beat eggs, 2 egg whites and lemon peel in medium bowl. Mix in 1-1/2 cups Equal. Stir about half of hot cornstarch mixture into egg mixture.
Return all to saucepan. Cook and stir over low heat 1 minute. Remove from heat. Stir in butter until melted. Stir in food coloring, if desired. Pour mixture over baked pie shell.
For Meringue, beat 3 egg whites in mixing bowl on medium speed of mixer until foamy. Add cream of tartar. Beat to soft peaks. Gradually beat in 2/3 cup Equal, beating to stiff peaks. Spread meringue over hot lemon filling, carefully sealing to edge of crust to prevent shrinking or weeping.
Bake pie in 425F oven about 5 minutes or until meringue is lightly browned.
Cool completely on wire rack. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 178; Protein: 5 g; Fat: 9 g; Sodium: 133 mg; Cholesterol: 65 mg; Carbohydrates: 20 g; Exchanges: 1 starch, 2 fat
COCONUT CUSTARD PIE
Yield: 8 servings
View Online: http://diabeticgourmet.com/recipes/html/987.shtm
Ingredients
Pastry for single-crust 9 inch pie
4 eggs
2 cups 2% milk
1 cup Equal Spoonful or Granulated*
2 tablespoons cornstarch
1/2 teaspoon salt
1/2 cup toasted flaked coconut
1 teaspoon coconut extract (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients (for added coconut flavor use the optional coconut extract). Pour mixture into pastry shell.
Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean. Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.
Nutritional Information Per Serving: Calories: 194; Protein: 6 g; Fat: 11 g; Sodium: 301 mg; Cholesterol: 115 mg; Carbohydrates: 19 g; Exchanges: 1/2 milk, 1/2 starch, 2 fat
CRANBERRY SALAD
“A great salad for the holidays, combining fresh or frozen cranberries, pineapple and chopped nuts in a sugar-free gelatin base. Plus, it has 58% fewer calories than the traditional recipe.”
Serves: 8
Photo and Print Version: http://diabeticgourmet.com/recipes/html/1031.shtml
Ingredients
2 cups fresh or frozen cranberries
1 cup water
1 cup Equal Spoonful or Granulated*
1 four-serving size cranberry or cherry sugar-free gelatin
1 cup boiling water
1 cup diced celery
1 can (7-1/4 ounces) crushed pineapple in juice, undrained
1/2 cup chopped walnuts
Directions
Bring cranberries and water to a boil. Remove from heat when cranberries have popped open. Stir in Equal. Set aside to cool.
Dissolve gelatin in 1 cup boiling water. Add cranberry sauce; mix thoroughly. Add celery, pineapple with juice and walnuts. Pour into a mold or bowl. Refrigerate several hours or overnight until firm.
Nutritional Information Per Serving: Calories: 82; Protein: 2 g; Fat: 5 g; Sodium: 32 mg; Cholesterol: 0 mg; Carbohydrates: 9 g; Exchanges: 1/2 fruit, 1 fat
CURRIED CHICKEN WITH APRICOTS
Makes 6 servings.
View Online: http://diabeticgourmet.com/recipes/html/988.shtml
Ingredients
6 chicken breast halves, skinned
6 ounces dried apricots, cut in half
1/4 cup raisins
1 cup orange juice
1 tablespoon light margarine, melted
2 tablespoons minced onion
1 clove garlic, minced
1-1/2 teaspoons curry powder
1/2 teaspoon cinnamon
1/2 teaspoon chili powder
1/2 teaspoon salt
1/4 teaspoon ginger
1 bay leaf, broken
1/4 cup skim milk
Directions
In small bowl, place apricots and raisins. Add orange juice and let sit 15 minutes, stirring occasionally.
In small dish, place margarine. Add onion, garlic, curry powder, cinnamon, chili powder, salt, ginger and bay leaf; stir to mix well.
In greased 2-quart shallow baking dish, arrange chicken in single layer. Spread spice mixture evenly over chicken. With slotted spoon, remove apricots and raisins from orange juice and arrange in dish with chicken. To orange juice, add skim milk; pour over chicken.
Cover and bake in 350F. oven about 1 hour, removing cover after 45 minutes and cooking uncovered for final 15 minutes.
If desired, garnish with red cherries and serve with rice.
Nutritional Information Per Serving: Calories: 230; Protein: 21 g; Fat: 5 g; Sodium: 300 mg; Cholesterol: 64 mg; Saturated Fat: 1 g; Carbohydrates: 26 g
LEMONY ROASTED ASPARAGUS
Yield: 4 servings
Info: http://diabeticgourmet.com/book_archive/details/32.shtml
Source: The Other Diabetes: Living and Eating Well with Type 2 Diabetes
Note: Roasted asparagus spears don't look as pretty as steamed, but the flavor is worth it.
Ingredients
1 lemon
1 pound fresh asparagus, wood stems removed
2 teaspoons olive oil
Directions
Preheat the oven to 425 degrees F.
Wash and dry the outside of the lemon. Make 2 teaspoons of lemon zest by grating the yellow outside peel with the fine side of a cheese grater. Wrap the lemon in plastic wrap and refrigerate for another use.
Toss the asparagus spears in a shallow dish with the lemon zest and olive oil.
Spread the asparagus in a heavy baking sheet; roast for 15 minutes. Halfway through the cooking time, stir the asparagus to ensure even roasting. The asparagus are done when they are browned and slightly shriveled.
Nutritional Information Per Serving: Calories: 50, Protein: 3 g, Fat: 3 g, Carbohydrate: 5 g, Sodium: 5 mg, Potassium: 353 mg, Dietary Fiber: 1 g, Exchanges: 1 Vegetable, 1/2 Fat
LEMON-GLAZED BABY CARROTS
Yield: 4 servings
Source: America's Everyday Diabetes Cookbook
See the recipe here: http://diabeticgourmet.com/recipes/html/950.shtml
Ingredients
1 pound peeled baby carrots
1/4 cup chicken stock, or vegetable stock
1 tablespoons margarine or butter
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives
Directions
In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.
Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.
Sprinkle with parsley or chives and serve.
Nutritional Information Per Serving: Calories: 91; Protein: 2 g; Fat: 3 g; Sodium: 251 mg; Cholesterol: 8 mg; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 2 Vegetables, 1/2 Fat
Showing posts with label Lemon-Glazed Baby Carrots. Show all posts
Showing posts with label Lemon-Glazed Baby Carrots. Show all posts
Thursday, September 1, 2016
Thursday, August 4, 2016
Diabetic Thursday
Enjoy!
20-MINUTE CHICKEN CREOLE
Yield: 4 servings (1-1/2 cups per serving)
Find this recipe at: http://diabeticgourmet.com/recipes/html/1057.shtml
Ingredients
12 oz boneless, skinless chicken breast, cut into thin strips
1 cup canned whole peeled tomatoes, chopped
1 cup chili sauce (look for lowest sodium version)
1-1/2 cup green bell pepper, rinsed and chopped
1-1/2 cup celery, rinsed and chopped
1/4 cup onion, chopped
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1/4 tsp crushed red pepper
1/4 tsp salt
Directions
Spray saute pan with cooking spray. Preheat over high heat.
Cook chicken in hot saute pan, stirring for 3–5 minutes. Reduce heat.
Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boil over high heat, and then reduce heat to simmer.
Simmer, covered, for 10 minutes.
Nutritional Information Per Serving: Calories: 274; Protein: 30 g; Fat: 5 g; Sodium: 383 mg; Cholesterol: 73 mg; Saturated Fat: 1 g; Dietary Fiber: 4 g ; Carbohydrates: 30 g
15-MINUTE CHILI
Serving Size: 1 cup
Serves 4
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/236.shtml
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Protein: 33 g; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg ; Carbohydrates: 30 g; Exchanges: 2 Starch, 4 Very Lean Meat
CARIBBEAN CHICKEN
Servings: 6; 1 serving = 1-1/4 cup
Source: Gourmet Inspirations Healthy Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/67.shtml
Ingredients
2 teaspoons oil
6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips
2-3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup peach or apricot chutney (fruit sweetened)
1/2 teaspoon thyme
1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves
1/4 teaspoon dry mustard
1-1/2 cup low sodium chicken broth
3 tablespoons dry white wine
2 teaspoons coconut flavoring
Directions
In a large skillet, heat oil to medium high, and saute chicken pieces until brown.
Remove chicken, set aside.
Saute garlic and onion in skillet until soft, and golden.
Stir in chutney and spices and cook one minute.
Add broth and wine, and heat through, stirring constantly.
Return chicken to sauce, reduce heat, and simmer 15 minutes.
Stir in coconut flavoring. Serve over hot rice.
Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit
GINGERBREAD MUFFINS
Yield: 12 servings
See the recipe here: http://diabeticgourmet.com/recipes/html/947.shtml
Ingredients
1-1/2 cups all-purpose flour
2 cups Kellogg's Special K cereal, crushed to 1 cup
3/4 cup Equal Spoonful or Granulated*
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon baking soda
1/4 teaspoon salt
1 cup low-fat buttermilk
2 egg whites
2 tablespoons vegetable oil
3 tablespoons light molasses
* May substitute 18 packets Equal sweetener
Directions
Lightly coat 12 muffin cups with nonstick spray or line with paper-liners; set aside.
Combine flour, crushed cereal, Equal, raisins, baking powder, cinnamon, ginger, cloves, baking soda and salt in large mixing bowl.
Stir in buttermilk, egg whites, vegetable oil and molasses until all ingredients are just moistened. Spoon batter into muffin cups, filling 2/3 full.
Bake in preheated 400F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean.
Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 152; Protein: 4 g; Fat: 4 g; Sodium: 273 mg; Cholesterol: 1 mg; Carbohydrates: 26 g; Exchanges: 2 starch, 1/2 fat
LEMON-GLAZED BABY CARROTS
Yield: 4 servings
Source: America's Everyday Diabetes Cookbook
See the recipe here: http://diabeticgourmet.com/recipes/html/950.shtml
Ingredients
1 pound peeled baby carrots
1/4 cup chicken stock, or vegetable stock
1 tablespoons margarine or butter
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives
Directions
In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.
Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.
Sprinkle with parsley or chives and serve.
Nutritional Information Per Serving: Calories: 91; Protein: 2 g; Fat: 3 g; Sodium: 251 mg; Cholesterol: 8 mg; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 2 Vegetables, 1/2 Fat
SUGAR-FREE NEW YORK STYLE CHEESECAKE
Yield: 16 servings. Serving Size: 1 slice.
Find this recipe at: http://diabeticgourmet.com/recipes/html/529.shtml
Ingredients
Crust:
1-1/4 cups graham cracker crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/4 cup butter, melted
Filling:
2-1/2 pounds regular cream cheese
1-2/3 cups Splenda No Calorie Sweetener, Granulated
3 tablespoons flour
5 large eggs
2 egg yolks
1-1/2 teaspoons vanilla
1/4 cup heavy cream
Directions
Preheat oven to 475 degrees F.
Make Crust: Mix crust ingredients together and press into a 10-inch springform pan.
Make filling: Beat cream cheese, Splenda Granulated Sweetener and flour in a medium bowl until well mixed and smooth. Add eggs and egg yolks, beat until smooth. Add vanilla. Scrape sides of bowl. Mix briefly and add heavy cream. Mix until well blended. Pour filling over crust.
Bake 10 minutes at 475 degrees F. Turn oven temperature down to 200 degrees F and bake for 1 hour. Turn oven off and leave cheesecake in the oven for one more hour. Cheesecake will be slightly firm to the touch. Let cool 15-20 minutes before placing in the refrigerator. Refrigerate a minimum of 4- 6 hours or preferably overnight before serving.
Nutritional Information Per Serving: Calories: 360; Protein: 8 g; Fat: 32 g; Sodium: 300 mg; Cholesterol: 185 mg; Carbohydrates: 11 g
20-MINUTE CHICKEN CREOLE
Yield: 4 servings (1-1/2 cups per serving)
Find this recipe at: http://diabeticgourmet.com/recipes/html/1057.shtml
Ingredients
12 oz boneless, skinless chicken breast, cut into thin strips
1 cup canned whole peeled tomatoes, chopped
1 cup chili sauce (look for lowest sodium version)
1-1/2 cup green bell pepper, rinsed and chopped
1-1/2 cup celery, rinsed and chopped
1/4 cup onion, chopped
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1/4 tsp crushed red pepper
1/4 tsp salt
Directions
Spray saute pan with cooking spray. Preheat over high heat.
Cook chicken in hot saute pan, stirring for 3–5 minutes. Reduce heat.
Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boil over high heat, and then reduce heat to simmer.
Simmer, covered, for 10 minutes.
Nutritional Information Per Serving: Calories: 274; Protein: 30 g; Fat: 5 g; Sodium: 383 mg; Cholesterol: 73 mg; Saturated Fat: 1 g; Dietary Fiber: 4 g ; Carbohydrates: 30 g
15-MINUTE CHILI
Serving Size: 1 cup
Serves 4
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/236.shtml
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Protein: 33 g; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg ; Carbohydrates: 30 g; Exchanges: 2 Starch, 4 Very Lean Meat
CARIBBEAN CHICKEN
Servings: 6; 1 serving = 1-1/4 cup
Source: Gourmet Inspirations Healthy Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/67.shtml
Ingredients
2 teaspoons oil
6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips
2-3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup peach or apricot chutney (fruit sweetened)
1/2 teaspoon thyme
1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves
1/4 teaspoon dry mustard
1-1/2 cup low sodium chicken broth
3 tablespoons dry white wine
2 teaspoons coconut flavoring
Directions
In a large skillet, heat oil to medium high, and saute chicken pieces until brown.
Remove chicken, set aside.
Saute garlic and onion in skillet until soft, and golden.
Stir in chutney and spices and cook one minute.
Add broth and wine, and heat through, stirring constantly.
Return chicken to sauce, reduce heat, and simmer 15 minutes.
Stir in coconut flavoring. Serve over hot rice.
Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit
GINGERBREAD MUFFINS
Yield: 12 servings
See the recipe here: http://diabeticgourmet.com/recipes/html/947.shtml
Ingredients
1-1/2 cups all-purpose flour
2 cups Kellogg's Special K cereal, crushed to 1 cup
3/4 cup Equal Spoonful or Granulated*
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon baking soda
1/4 teaspoon salt
1 cup low-fat buttermilk
2 egg whites
2 tablespoons vegetable oil
3 tablespoons light molasses
* May substitute 18 packets Equal sweetener
Directions
Lightly coat 12 muffin cups with nonstick spray or line with paper-liners; set aside.
Combine flour, crushed cereal, Equal, raisins, baking powder, cinnamon, ginger, cloves, baking soda and salt in large mixing bowl.
Stir in buttermilk, egg whites, vegetable oil and molasses until all ingredients are just moistened. Spoon batter into muffin cups, filling 2/3 full.
Bake in preheated 400F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean.
Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 152; Protein: 4 g; Fat: 4 g; Sodium: 273 mg; Cholesterol: 1 mg; Carbohydrates: 26 g; Exchanges: 2 starch, 1/2 fat
LEMON-GLAZED BABY CARROTS
Yield: 4 servings
Source: America's Everyday Diabetes Cookbook
See the recipe here: http://diabeticgourmet.com/recipes/html/950.shtml
Ingredients
1 pound peeled baby carrots
1/4 cup chicken stock, or vegetable stock
1 tablespoons margarine or butter
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives
Directions
In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.
Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.
Sprinkle with parsley or chives and serve.
Nutritional Information Per Serving: Calories: 91; Protein: 2 g; Fat: 3 g; Sodium: 251 mg; Cholesterol: 8 mg; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 2 Vegetables, 1/2 Fat
SUGAR-FREE NEW YORK STYLE CHEESECAKE
Yield: 16 servings. Serving Size: 1 slice.
Find this recipe at: http://diabeticgourmet.com/recipes/html/529.shtml
Ingredients
Crust:
1-1/4 cups graham cracker crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/4 cup butter, melted
Filling:
2-1/2 pounds regular cream cheese
1-2/3 cups Splenda No Calorie Sweetener, Granulated
3 tablespoons flour
5 large eggs
2 egg yolks
1-1/2 teaspoons vanilla
1/4 cup heavy cream
Directions
Preheat oven to 475 degrees F.
Make Crust: Mix crust ingredients together and press into a 10-inch springform pan.
Make filling: Beat cream cheese, Splenda Granulated Sweetener and flour in a medium bowl until well mixed and smooth. Add eggs and egg yolks, beat until smooth. Add vanilla. Scrape sides of bowl. Mix briefly and add heavy cream. Mix until well blended. Pour filling over crust.
Bake 10 minutes at 475 degrees F. Turn oven temperature down to 200 degrees F and bake for 1 hour. Turn oven off and leave cheesecake in the oven for one more hour. Cheesecake will be slightly firm to the touch. Let cool 15-20 minutes before placing in the refrigerator. Refrigerate a minimum of 4- 6 hours or preferably overnight before serving.
Nutritional Information Per Serving: Calories: 360; Protein: 8 g; Fat: 32 g; Sodium: 300 mg; Cholesterol: 185 mg; Carbohydrates: 11 g
Thursday, June 16, 2016
Diabetic Thursday
It's Thursday, which means it's the time of the week when I post six diabetic recipes here. Enjoy!
20-MINUTE CHICKEN CREOLE
Yield: 4 servings (1-1/2 cups per serving)
Find this recipe at: http://diabeticgourmet.com/recipes/html/1057.shtml
Ingredients
12 oz boneless, skinless chicken breast, cut into thin strips
1 cup canned whole peeled tomatoes, chopped
1 cup chili sauce (look for lowest sodium version)
1-1/2 cup green bell pepper, rinsed and chopped
1-1/2 cup celery, rinsed and chopped
1/4 cup onion, chopped
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1/4 tsp crushed red pepper
1/4 tsp salt
Directions
Spray saute pan with cooking spray. Preheat over high heat.
Cook chicken in hot saute pan, stirring for 3–5 minutes. Reduce heat.
Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boil over high heat, and then reduce heat to simmer.
Simmer, covered, for 10 minutes.
Nutritional Information Per Serving: Calories: 274; Protein: 30 g; Fat: 5 g; Sodium: 383 mg; Cholesterol: 73 mg; Saturated Fat: 1 g; Dietary Fiber: 4 g ; Carbohydrates: 30 g
15-MINUTE CHILI
Serving Size: 1 cup
Serves 4
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/236.shtml
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Protein: 33 g; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg ; Carbohydrates: 30 g; Exchanges: 2 Starch, 4 Very Lean Meat
CARIBBEAN CHICKEN
Servings: 6; 1 serving = 1-1/4 cup
Source: Gourmet Inspirations Healthy Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/67.shtml
Ingredients
2 teaspoons oil
6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips
2-3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup peach or apricot chutney (fruit sweetened)
1/2 teaspoon thyme
1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves
1/4 teaspoon dry mustard
1-1/2 cup low sodium chicken broth
3 tablespoons dry white wine
2 teaspoons coconut flavoring
Directions
In a large skillet, heat oil to medium high, and saute chicken pieces until brown.
Remove chicken, set aside.
Saute garlic and onion in skillet until soft, and golden.
Stir in chutney and spices and cook one minute.
Add broth and wine, and heat through, stirring constantly.
Return chicken to sauce, reduce heat, and simmer 15 minutes.
Stir in coconut flavoring. Serve over hot rice.
Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit
GINGERBREAD MUFFINS
Yield: 12 servings
See the recipe here: http://diabeticgourmet.com/recipes/html/947.shtml
Ingredients
1-1/2 cups all-purpose flour
2 cups Kellogg's Special K cereal, crushed to 1 cup
3/4 cup Equal Spoonful or Granulated*
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon baking soda
1/4 teaspoon salt
1 cup low-fat buttermilk
2 egg whites
2 tablespoons vegetable oil
3 tablespoons light molasses
* May substitute 18 packets Equal sweetener
Directions
Lightly coat 12 muffin cups with nonstick spray or line with paper-liners; set aside.
Combine flour, crushed cereal, Equal, raisins, baking powder, cinnamon, ginger, cloves, baking soda and salt in large mixing bowl.
Stir in buttermilk, egg whites, vegetable oil and molasses until all ingredients are just moistened. Spoon batter into muffin cups, filling 2/3 full.
Bake in preheated 400F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean.
Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 152; Protein: 4 g; Fat: 4 g; Sodium: 273 mg; Cholesterol: 1 mg; Carbohydrates: 26 g; Exchanges: 2 starch, 1/2 fat
LEMON-GLAZED BABY CARROTS
Yield: 4 servings
Source: America's Everyday Diabetes Cookbook
See the recipe here: http://diabeticgourmet.com/recipes/html/950.shtml
Ingredients
1 pound peeled baby carrots
1/4 cup chicken stock, or vegetable stock
1 tablespoons margarine or butter
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives
Directions
In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.
Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.
Sprinkle with parsley or chives and serve.
Nutritional Information Per Serving: Calories: 91; Protein: 2 g; Fat: 3 g; Sodium: 251 mg; Cholesterol: 8 mg; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 2 Vegetables, 1/2 Fat
SUGAR-FREE NEW YORK STYLE CHEESECAKE
Yield: 16 servings. Serving Size: 1 slice.
Find this recipe at: http://diabeticgourmet.com/recipes/html/529.shtml
Ingredients
Crust:
1-1/4 cups graham cracker crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/4 cup butter, melted
Filling:
2-1/2 pounds regular cream cheese
1-2/3 cups Splenda No Calorie Sweetener, Granulated
3 tablespoons flour
5 large eggs
2 egg yolks
1-1/2 teaspoons vanilla
1/4 cup heavy cream
Directions
Preheat oven to 475 degrees F.
Make Crust: Mix crust ingredients together and press into a 10-inch springform pan.
Make filling: Beat cream cheese, Splenda Granulated Sweetener and flour in a medium bowl until well mixed and smooth. Add eggs and egg yolks, beat until smooth. Add vanilla. Scrape sides of bowl. Mix briefly and add heavy cream. Mix until well blended. Pour filling over crust.
Bake 10 minutes at 475 degrees F. Turn oven temperature down to 200 degrees F and bake for 1 hour. Turn oven off and leave cheesecake in the oven for one more hour. Cheesecake will be slightly firm to the touch. Let cool 15-20 minutes before placing in the refrigerator. Refrigerate a minimum of 4- 6 hours or preferably overnight before serving.
Nutritional Information Per Serving: Calories: 360; Protein: 8 g; Fat: 32 g; Sodium: 300 mg; Cholesterol: 185 mg; Carbohydrates: 11 g
20-MINUTE CHICKEN CREOLE
Yield: 4 servings (1-1/2 cups per serving)
Find this recipe at: http://diabeticgourmet.com/recipes/html/1057.shtml
Ingredients
12 oz boneless, skinless chicken breast, cut into thin strips
1 cup canned whole peeled tomatoes, chopped
1 cup chili sauce (look for lowest sodium version)
1-1/2 cup green bell pepper, rinsed and chopped
1-1/2 cup celery, rinsed and chopped
1/4 cup onion, chopped
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1/4 tsp crushed red pepper
1/4 tsp salt
Directions
Spray saute pan with cooking spray. Preheat over high heat.
Cook chicken in hot saute pan, stirring for 3–5 minutes. Reduce heat.
Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boil over high heat, and then reduce heat to simmer.
Simmer, covered, for 10 minutes.
Nutritional Information Per Serving: Calories: 274; Protein: 30 g; Fat: 5 g; Sodium: 383 mg; Cholesterol: 73 mg; Saturated Fat: 1 g; Dietary Fiber: 4 g ; Carbohydrates: 30 g
15-MINUTE CHILI
Serving Size: 1 cup
Serves 4
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/236.shtml
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Protein: 33 g; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg ; Carbohydrates: 30 g; Exchanges: 2 Starch, 4 Very Lean Meat
CARIBBEAN CHICKEN
Servings: 6; 1 serving = 1-1/4 cup
Source: Gourmet Inspirations Healthy Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/67.shtml
Ingredients
2 teaspoons oil
6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips
2-3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup peach or apricot chutney (fruit sweetened)
1/2 teaspoon thyme
1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves
1/4 teaspoon dry mustard
1-1/2 cup low sodium chicken broth
3 tablespoons dry white wine
2 teaspoons coconut flavoring
Directions
In a large skillet, heat oil to medium high, and saute chicken pieces until brown.
Remove chicken, set aside.
Saute garlic and onion in skillet until soft, and golden.
Stir in chutney and spices and cook one minute.
Add broth and wine, and heat through, stirring constantly.
Return chicken to sauce, reduce heat, and simmer 15 minutes.
Stir in coconut flavoring. Serve over hot rice.
Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit
GINGERBREAD MUFFINS
Yield: 12 servings
See the recipe here: http://diabeticgourmet.com/recipes/html/947.shtml
Ingredients
1-1/2 cups all-purpose flour
2 cups Kellogg's Special K cereal, crushed to 1 cup
3/4 cup Equal Spoonful or Granulated*
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon baking soda
1/4 teaspoon salt
1 cup low-fat buttermilk
2 egg whites
2 tablespoons vegetable oil
3 tablespoons light molasses
* May substitute 18 packets Equal sweetener
Directions
Lightly coat 12 muffin cups with nonstick spray or line with paper-liners; set aside.
Combine flour, crushed cereal, Equal, raisins, baking powder, cinnamon, ginger, cloves, baking soda and salt in large mixing bowl.
Stir in buttermilk, egg whites, vegetable oil and molasses until all ingredients are just moistened. Spoon batter into muffin cups, filling 2/3 full.
Bake in preheated 400F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean.
Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 152; Protein: 4 g; Fat: 4 g; Sodium: 273 mg; Cholesterol: 1 mg; Carbohydrates: 26 g; Exchanges: 2 starch, 1/2 fat
LEMON-GLAZED BABY CARROTS
Yield: 4 servings
Source: America's Everyday Diabetes Cookbook
See the recipe here: http://diabeticgourmet.com/recipes/html/950.shtml
Ingredients
1 pound peeled baby carrots
1/4 cup chicken stock, or vegetable stock
1 tablespoons margarine or butter
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives
Directions
In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.
Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.
Sprinkle with parsley or chives and serve.
Nutritional Information Per Serving: Calories: 91; Protein: 2 g; Fat: 3 g; Sodium: 251 mg; Cholesterol: 8 mg; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 2 Vegetables, 1/2 Fat
SUGAR-FREE NEW YORK STYLE CHEESECAKE
Yield: 16 servings. Serving Size: 1 slice.
Find this recipe at: http://diabeticgourmet.com/recipes/html/529.shtml
Ingredients
Crust:
1-1/4 cups graham cracker crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/4 cup butter, melted
Filling:
2-1/2 pounds regular cream cheese
1-2/3 cups Splenda No Calorie Sweetener, Granulated
3 tablespoons flour
5 large eggs
2 egg yolks
1-1/2 teaspoons vanilla
1/4 cup heavy cream
Directions
Preheat oven to 475 degrees F.
Make Crust: Mix crust ingredients together and press into a 10-inch springform pan.
Make filling: Beat cream cheese, Splenda Granulated Sweetener and flour in a medium bowl until well mixed and smooth. Add eggs and egg yolks, beat until smooth. Add vanilla. Scrape sides of bowl. Mix briefly and add heavy cream. Mix until well blended. Pour filling over crust.
Bake 10 minutes at 475 degrees F. Turn oven temperature down to 200 degrees F and bake for 1 hour. Turn oven off and leave cheesecake in the oven for one more hour. Cheesecake will be slightly firm to the touch. Let cool 15-20 minutes before placing in the refrigerator. Refrigerate a minimum of 4- 6 hours or preferably overnight before serving.
Nutritional Information Per Serving: Calories: 360; Protein: 8 g; Fat: 32 g; Sodium: 300 mg; Cholesterol: 185 mg; Carbohydrates: 11 g
Thursday, September 4, 2014
Diabetic Thursday
If it's Thursday, then it's time for more yummy, not-boring diabetic meals. Enjoy!
VEGETABLE AND BEAN SOUP
This recipe is from Diabetic Gourmet
Yield: 6 servings
Source: "The Everyday Low-Carb Slow Cooker Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/17.shtml
Notes: Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans chicken broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
1 tablespoon olive oil
2 tablespoons butter
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well. Cover and cook on LOW for 8 hours. Stir well before serving. If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving (1/6 of recipe): Calories: 210, Protein: 8 g, Carbohydrate: 18 g, Fat: 9 g, Cholesterol: 14 mg, Sodium: 1020 mg; Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
CINNAMON APPLE FLAT BREAD
Yield: 12 servings
Source: "Mr. Food's Every Day's a Holiday Diabetic Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/89.shtml
Ingredients
1 pound frozen bread dough, thawed
1/4 cup peach all-fruit spread
4 medium apples, cored, peeled, and thinly sliced
1 tablespoon sugar
1 teaspoon ground cinnamon
Directions
Preheat the oven to 350 degrees F. Coat a large rimmed baking sheet with nonstick cooking spray.
On a lightly floured surface, roll out the dough to a 10" x 15" rectangle. With your fingertips, gently spread the dough to cover the pan, and push it up to the edges of the pan, forming a rim. If the dough is too sticky, dust it with your hands lightly with flour.
Spread the fruit spread over the dough, then top with the sliced apples, arranged in a single layer.
In a small bowl, combine the sugar and cinnamon. Sprinkle over the apples. Bake for 20 - 25 minutes, or until the edges are golden.
Remove from the oven and cool slightly in the pan on a wire rack. Slice, and serve warm.
Nutritional Information Per Serving (2 squares): Calories: 143, Fat: 1 g, Cholesterol: 0 mg, Sodium: 221 mg, Carbohydrate: 29 g, Dietary Fiber: 2 g, Sugars: 11 g, Protein: 3 g; Diabetic Exchanges: 2 Carbohydrate
EMERALD SALAD
Makes 4 servings. (6 cups salad)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Online Recipe: http://diabeticgourmet.com/recipes/html/635.shtml
Ingredients
1 slice oatmeal bread
Canola oil spray
12 Boston lettuce leaves
12 pink grapefruit sections (fresh, jarred, or canned)
12 thin avocado slices (1/2 medium avocado)
2 kiwi fruit, peeled and thinly sliced
12 finely-sliced green bell pepper rings
1/2 cup grapefruit juice
2 Tbsp. lime juice
1-2 Tbsp. honey, preferably clover
1 Tbsp. minced fresh mint leaves, or according to taste
Salt and freshly-ground black pepper
1-1/2 tsp. extra virgin olive oil
Directions
Preheat oven to 350 degrees.
To make croutons, coat one side of the bread with cooking spray. Sprinkle on the oregano. Bake on a rack in the center of the oven for 3 minutes, until the bread is dry and almost hard in the center. Let it sit 2 minutes. With a serrated knife, cut the bread into 1/2-inch cubes and set aside.
On each of four salad plates, make a bed using 3 lettuce leaves. Place 3 grapefruit sections and 3 avocado slices in the center. Arrange kiwi slices in an overlapping ring around them. Place the 3 pepper rings over the grapefruit and avocado.
For the dressing, whisk together in a small bowl the grapefruit and lime juice, 1 tablespoon honey and mint. Whisk in the oil. Season dressing to taste with salt and pepper. Taste, and if too tart, add the remaining honey, as desired.
To serve, drizzle dressing over top of each salad. Sprinkle one-fourth of the warm croutons over each and serve.
Nutritional Information Per Serving: Calories: 159; Protein: 3 g; Fat: 6 g; Sodium: 42 mg; Saturated Fat: 0.5 g; Dietary Fiber: 4 g; Carbohydrates: 28 g
LEMON-GLAZED BABY CARROTS
Yield: 4 servings
Source: "America's Everyday Diabetes Cookbook"
Book Info: http://diabeticgourmet.com/book_archive/details/17.shtml
View Online: http://diabeticgourmet.com/recipes/html/950.shtml
Ingredients
1 pound peeled baby carrots
1/4 cup chicken stock, or vegetable stock
1 tablespoons margarine or butter
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives
Directions
In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.
Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.
Sprinkle with parsley or chives and serve.
Nutritional Information (Per Serving): Calories: 91; Protein: 2 g; Sodium: 251 mg; Cholesterol: 8 mg; Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 2 Vegetables, 1/2 Fat
KOOL-AID FIZZY FLOAT
Yield: 8 servings Serving Size: 1 (8 oz.) drink
Found online at http://diabeticgourmet.com/recipes/html/1110.shtml
Ingredients
1 quart cold water
2 cups light white grape juice, chilled
1 cup Splenda No Calorie Sweetener, Granulated
1 package your favorite flavor Kool-Aid Unsweetened Soft Drink Mix
2 cups seltzer water, chilled
2 cups no-sugar-added light vanilla ice cream
Directions
Combine water, grape juice, Splenda Granulated Sweetener, and Kool-Aid Soft Drink Mix in a pitcher, stirring until Splenda Granulated Sweetener dissolves.
Pour 3/4 cup of the mixture into each of 8 tall glasses; add 1/4 cup of the seltzer to each glass.
Top each serving with 1/4 cup of the ice cream. Serve immediately.
Store leftover prepared drink in refrigerator.
Nutritional Information (Per Serving): Calories: 70; Calories from Fat: 20; Protein: 2 g; Sodium: 85 mg; Cholesterol: 5 mg; Fat: 2.5 g; Saturated Fat: 1.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 11 g
FIESTA SLAW
Makes 10 servings. Find online here.
Ingredients
5 Tbsp. fresh lime juice
3 Tbsp. reduced-fat mayonnaise
5 cloves garlic, finely minced
2 tsp. canned chipotle chilies, rinsed, drained and chopped
1 Tbsp. honey
1 large red bell pepper, cut into thin strips
1 large green bell pepper, cut into thin
1 large yellow bell pepper, cut into thin strips
12 oz. jicama, peeled, cut into thin strips
1/3 cup (packed) fresh cilantro leaves, minced
Salt and freshly ground black pepper
Directions
Puree first 5 ingredients in a blender or food processor until dressing is smooth.
Place peppers, jicama and cilantro in a large bowl. Add dressing and toss to mix and coat well. Season with salt and pepper to taste. Cover and refrigerate until the vegetables soften a little but remain crunchy. (About 4 hours.)
Serve at room temperature.
Nutritional Information (Per Serving): Calories: 42; Protein: 1 g; Sodium: 42 mg; Fat: under 1 g; Carbohydrates: 9 g; Exchanges: 2 Vegetable
VEGETABLE AND BEAN SOUP
This recipe is from Diabetic Gourmet
Yield: 6 servings
Source: "The Everyday Low-Carb Slow Cooker Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/17.shtml
Notes: Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans chicken broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
1 tablespoon olive oil
2 tablespoons butter
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well. Cover and cook on LOW for 8 hours. Stir well before serving. If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving (1/6 of recipe): Calories: 210, Protein: 8 g, Carbohydrate: 18 g, Fat: 9 g, Cholesterol: 14 mg, Sodium: 1020 mg; Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
CINNAMON APPLE FLAT BREAD
Yield: 12 servings
Source: "Mr. Food's Every Day's a Holiday Diabetic Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/89.shtml
Ingredients
1 pound frozen bread dough, thawed
1/4 cup peach all-fruit spread
4 medium apples, cored, peeled, and thinly sliced
1 tablespoon sugar
1 teaspoon ground cinnamon
Directions
Preheat the oven to 350 degrees F. Coat a large rimmed baking sheet with nonstick cooking spray.
On a lightly floured surface, roll out the dough to a 10" x 15" rectangle. With your fingertips, gently spread the dough to cover the pan, and push it up to the edges of the pan, forming a rim. If the dough is too sticky, dust it with your hands lightly with flour.
Spread the fruit spread over the dough, then top with the sliced apples, arranged in a single layer.
In a small bowl, combine the sugar and cinnamon. Sprinkle over the apples. Bake for 20 - 25 minutes, or until the edges are golden.
Remove from the oven and cool slightly in the pan on a wire rack. Slice, and serve warm.
Nutritional Information Per Serving (2 squares): Calories: 143, Fat: 1 g, Cholesterol: 0 mg, Sodium: 221 mg, Carbohydrate: 29 g, Dietary Fiber: 2 g, Sugars: 11 g, Protein: 3 g; Diabetic Exchanges: 2 Carbohydrate
EMERALD SALAD
Makes 4 servings. (6 cups salad)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Online Recipe: http://diabeticgourmet.com/recipes/html/635.shtml
Ingredients
1 slice oatmeal bread
Canola oil spray
12 Boston lettuce leaves
12 pink grapefruit sections (fresh, jarred, or canned)
12 thin avocado slices (1/2 medium avocado)
2 kiwi fruit, peeled and thinly sliced
12 finely-sliced green bell pepper rings
1/2 cup grapefruit juice
2 Tbsp. lime juice
1-2 Tbsp. honey, preferably clover
1 Tbsp. minced fresh mint leaves, or according to taste
Salt and freshly-ground black pepper
1-1/2 tsp. extra virgin olive oil
Directions
Preheat oven to 350 degrees.
To make croutons, coat one side of the bread with cooking spray. Sprinkle on the oregano. Bake on a rack in the center of the oven for 3 minutes, until the bread is dry and almost hard in the center. Let it sit 2 minutes. With a serrated knife, cut the bread into 1/2-inch cubes and set aside.
On each of four salad plates, make a bed using 3 lettuce leaves. Place 3 grapefruit sections and 3 avocado slices in the center. Arrange kiwi slices in an overlapping ring around them. Place the 3 pepper rings over the grapefruit and avocado.
For the dressing, whisk together in a small bowl the grapefruit and lime juice, 1 tablespoon honey and mint. Whisk in the oil. Season dressing to taste with salt and pepper. Taste, and if too tart, add the remaining honey, as desired.
To serve, drizzle dressing over top of each salad. Sprinkle one-fourth of the warm croutons over each and serve.
Nutritional Information Per Serving: Calories: 159; Protein: 3 g; Fat: 6 g; Sodium: 42 mg; Saturated Fat: 0.5 g; Dietary Fiber: 4 g; Carbohydrates: 28 g
LEMON-GLAZED BABY CARROTS
Yield: 4 servings
Source: "America's Everyday Diabetes Cookbook"
Book Info: http://diabeticgourmet.com/book_archive/details/17.shtml
View Online: http://diabeticgourmet.com/recipes/html/950.shtml
Ingredients
1 pound peeled baby carrots
1/4 cup chicken stock, or vegetable stock
1 tablespoons margarine or butter
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives
Directions
In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.
Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.
Sprinkle with parsley or chives and serve.
Nutritional Information (Per Serving): Calories: 91; Protein: 2 g; Sodium: 251 mg; Cholesterol: 8 mg; Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 2 Vegetables, 1/2 Fat
KOOL-AID FIZZY FLOAT
Yield: 8 servings Serving Size: 1 (8 oz.) drink
Found online at http://diabeticgourmet.com/recipes/html/1110.shtml
Ingredients
1 quart cold water
2 cups light white grape juice, chilled
1 cup Splenda No Calorie Sweetener, Granulated
1 package your favorite flavor Kool-Aid Unsweetened Soft Drink Mix
2 cups seltzer water, chilled
2 cups no-sugar-added light vanilla ice cream
Directions
Combine water, grape juice, Splenda Granulated Sweetener, and Kool-Aid Soft Drink Mix in a pitcher, stirring until Splenda Granulated Sweetener dissolves.
Pour 3/4 cup of the mixture into each of 8 tall glasses; add 1/4 cup of the seltzer to each glass.
Top each serving with 1/4 cup of the ice cream. Serve immediately.
Store leftover prepared drink in refrigerator.
Nutritional Information (Per Serving): Calories: 70; Calories from Fat: 20; Protein: 2 g; Sodium: 85 mg; Cholesterol: 5 mg; Fat: 2.5 g; Saturated Fat: 1.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 11 g
FIESTA SLAW
Makes 10 servings. Find online here.
Ingredients
5 Tbsp. fresh lime juice
3 Tbsp. reduced-fat mayonnaise
5 cloves garlic, finely minced
2 tsp. canned chipotle chilies, rinsed, drained and chopped
1 Tbsp. honey
1 large red bell pepper, cut into thin strips
1 large green bell pepper, cut into thin
1 large yellow bell pepper, cut into thin strips
12 oz. jicama, peeled, cut into thin strips
1/3 cup (packed) fresh cilantro leaves, minced
Salt and freshly ground black pepper
Directions
Puree first 5 ingredients in a blender or food processor until dressing is smooth.
Place peppers, jicama and cilantro in a large bowl. Add dressing and toss to mix and coat well. Season with salt and pepper to taste. Cover and refrigerate until the vegetables soften a little but remain crunchy. (About 4 hours.)
Serve at room temperature.
Nutritional Information (Per Serving): Calories: 42; Protein: 1 g; Sodium: 42 mg; Fat: under 1 g; Carbohydrates: 9 g; Exchanges: 2 Vegetable
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