It's Diabetic Thursday, time to try out a few diabetic friendly foods. Here are today's six diabetic recipes to help you through the day, including Mint-Green Tea Coolers and Almond Biscotti. Enjoy!
LEMON OATMEAL COOKIES
Servings: 36
View recipe: http://diabeticgourmet.com/recipes/html/31.shtml
Ingredients
2/3 cup vegetable oil
2/3 cup brown sugar
1/2 cup egg whites
2 tablespoons lemon juice
2 tablespoons grated fresh, or finely chopped, dried lemon rind
1 teaspoon lemon flavoring
1 cup all-purpose flour
1 cup rolled oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1-1/2 cup crispy rice cereal
Directions
Place oil and brown sugar in a mixer bowl in a mixer bowl and mix at medium speed until creamy.
Add egg whites, lemon juice, rind and flavoring, and mix at medium speed until well blended.
Stir flour, oatmeal, baking powder, and baking soda together to blend well; add to creamy mixture while beating at medium speed. Stir in cereal.
Drop by the tablespoonful onto cookie sheets left ungreased, or lined with aluminum foil.
Bake at 350F for 8 to 10 minutes, or until cookies are lightly browned.
Remove cookies to a wire rack and cool.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 4 g; Carbohydrates: 11 g; Exchanges: 2/3 Bread and 1 Fat
MINT-GREEN TEA COOLERS
This comes from Diabetes Self Management. It can be viewed online here.
Ingredients
2 bags green tea
4 thin slices fresh ginger (about 1 inch)
7 or 8 large fresh mint leaves, roughly torn
2 cups boiling water
2 cups crushed ice
Directions
Place tea bags, ginger, and mint leaves in teapot or 2-cup heatproof measuring cup. Add boiling water; steep 4 minutes. Remove tea bags, ginger and mint leaves; discard. Cool tea to room temperature.
Pour 1 cup crushed ice into each of two tall glasses. Divide tea between glasses.
Tip: Squeeze a lime wedge (about 1/8 of a lime) into each cooler before serving.
Yield: 2 servings.
Nutrition Facts Per Serving: Calories: 3, Carbohydrates: 1 g, Protein: 1 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 1 mg, Fiber: 1 g
BROWN RICE, ASPARAGUS, AND TOMATO SALAD
This is also from Diabetes Self Management, and can be viewed online here.
Ingredients
1 cup instant brown rice
12 medium spears asparagus, cooked and cut into 1-inch pieces
2 medium tomatoes
2 1/2 teaspoons lemon juice
2 teaspoons olive oil
1/8 teaspoon salt
1/8 teaspoon black pepper
1/4 cup minced fresh chives or green onions
2 teaspoons minced fresh dill
Directions
Bring 1 cup water to a boil in medium saucepan. Stir in rice. Bring water to a boil again. Reduce heat to low; cover and simmer 5 minutes. Remove from heat. Stir rice; cover again. Let stand 5 minutes or until water is absorbed and rice is tender. Fluff with fork; set aside.
Meanwhile, place asparagus in large bowl. Core tomatoes over a separate bowl to catch juice. Dice tomatoes, reserving juice. Add tomatoes to asparagus. Whisk 1 1/2 tablespoons reserved tomato juice, lemon juice, oil, salt, and pepper in small bowl until well blended. Stir in chives and dill.
Add rice to salad bowl. Pour in dressing; toss lightly to coat.
Variation: To turn this salad into a heartier main dish, add 1 cup chopped cooked chicken breast.
Yield: 4 servings. Serving size: 3/4 cup.
Nutrition Facts Per Serving: Calories: 130, Carbohydrates: 22 g, Protein: 4 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 97 mg, Fiber: 3 g, Exchanges per serving: 1 1/2 Bread/Starch.
ALMOND BISCOTTI
Servings: 32
View recipe: http://diabeticgourmet.com/recipes/html/39.shtml
Ingredients
1/4 cup finely chopped almonds
1/2 cup sugar
2 tablespoons margarine
4 egg whites, lightly beaten
2 teaspoons almond extract
2 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt
Directions
Preheat oven to 375 degree F. Place almonds in a small baking pan. Bake 7 to 8 minutes until golden brown (watch carefully to avoid burning). Set aside.
Beat sugar and margarine in medium bowl with electric mixer until smooth. Add egg whites and almond extract; mix well. Combine flour, baking powder and salt in large bowl; mix well. Stir egg white mixture and almonds into flour mixture until well blended.
Spray two 9x5-inch loaf pans with non-stick cooking spray. Evenly divide dough between prepared pans. Spread dough evenly over bottoms of pans with wet fingertips.
Bake 15 minutes or until knife inserted into centers comes out clean.
Remove from oven and turn onto cutting board. As soon as loaves are cool enough to handle, cut each into 16 (1/2-inch thick) slices. Place slices on baking sheets covered with parchment paper or sprayed with cooking spray.
Bake 5 minutes; turn over. Bake 5 minutes more or until golden brown. Serve warm or cool completely and store in airtight container.
Nutritional Information Per Serving: Calories: 56; Protein: 1 g; Fat: 1 g; Carbohydrates: 9 g; Exchanges: 1/2 Starch/Bread; 1/2 Fat
BEET BORSCHT
Yield: 8 servings (about 1-1/4 cups each)
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/781.shtml
Ingredients
4 medium beets, peeled, cut into julienne strips
8 ounces low-fat smoked Polish sausage, sliced
1/2-1 tablespoon margarine
6 cups reduced-sodium fat-free beef broth
1 small head red cabbage, thinly sliced or shredded
2 carrots, cut into julienne strips
1 clove garlic, minced
1 bay leaf
2-3 teaspoons sugar or Splenda
2 tablespoons cider vinegar
Salt and pepper, to taste
Finely chopped dill weed or parsley, as garnish
Directions
Saute beets and sausage in margarine in Dutch oven 3 to 4 minutes.
Add broth, cabbage, carrots, garlic, bay leaf, sugar, and vinegar; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, 20 to 30 minutes.
Discard bay leaf; season to taste with salt and pepper.
Pour soup into bowls; sprinkle with dill weed.
Nutritional Information Per Serving: Calories: 120; Protein: 10.9 g; Fat: 3.7 g; Sodium: 437 mg; Cholesterol: 17.2 mg; Saturated Fat: 0.4 g; Carbohydrates: 13.1 g; Exchanges: 3 Vegetable, 1 Meat
MARINATED GREEN BEANS
Yield: 1 serving (1/2 cup)
Source: The Diabetes Snack Munch Nibble Nosh Book
Find this recipe at: http://diabeticgourmet.com/recipes/html/791.shtml
Ingredients
3-1/2 cups (3/4 pound) fresh green beans, trimmed and snapped
2 tablespoons chopped chives or thinly sliced green onion tops
2 tablespoons fat-free, low-sodium or regular chicken broth or bouillon
1 tablespoon catsup
1 tablespoon balsamic vinegar
2 teaspoons olive oil
1 teaspoon Dijon-style mustard
1/4 teaspoon salt, or to taste (optional)
2-3 drops hot pepper sauce
Directions
In a large saucepan, cook the beans in boiling water for 10 to 15 minutes until tender-crisp. Drain well in a colander.
Meanwhile, in a large bowl, combine the chives, broth, catsup, vinegar, oil, mustard, salt (if desired), and hot pepper sauce. Stir to mix well. Add the cooked beans, and stir to coat the beans with marinade. Cover and refrigerate for 2 to 3 hours. Stir before serving. Leftover beans will keep in the refrigerator for 4 to 5 days.
Nutritional Information Per Serving : Calories: 30; Protein: 1 g; Fat: 1 g; Sodium: 47 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable
Showing posts with label Marinated Green Beans. Show all posts
Showing posts with label Marinated Green Beans. Show all posts
Thursday, November 2, 2017
Monday, August 14, 2017
Double-Post Monday
Besides being Meatless Monday, it's also Double-Post Monday. Here are six recipes to help you through the day, including Sloppy Joe Macaroni and Cheese and Watermelon Punch. Enjoy!
BAKED CHICKEN
This comes from Danilo Alfaro, About.com's Culinary Arts expert. He writes, “Baked chicken is different from roasted chicken in two ways. First, baked chicken is prepared with chicken parts (i.e., individual drumsticks, thighs, breasts and wings) whereas roasted chicken is cooked whole. Second, baked chicken is dredged in seasoned flour before cooking, which we don't do when roasting a whole bird.
”Your best bet is to buy a chicken already cut up, or pick out a whole bird and have your butcher cut it up for you. If you do this, be sure to take home the back, which hasn't got much meat on it but is great for making chicken broth.
”But if you're interested in doing it yourself, here's a quick video that shows you how to cut up a whole chicken.”
Prep Time: 15 minutes; Cook Time: 60 minutes; Total Time: 75 minutes; Serves: 4
To view this online, click here.
Ingredients
1 large fryer chicken, cut into 8 pieces
1 stick butter, melted
1/4 cup flour
1/2 tsp paprika
1/2 tsp white pepper
1/2 tsp dried thyme, crumbled
1 tsp Kosher salt
Preparation
Preheat the oven to 375°F.
Combine the flour, salt, pepper and other seasonings in a shallow dish. Pat the chicken dry with paper towels.
Working one piece at a time, dredge each piece of chicken in the flour, dip it in the melted butter and then transfer to a baking dish skin-side-up.
Bake for about an hour or until the juices run clear and the chicken is nicely browned and cooked all the way through.
MARINATED GREEN BEANS
Yield: 1 serving (1/2 cup)
Source: The Diabetes Snack Munch Nibble Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
View Online: http://diabeticgourmet.com/recipes/html/791.shtml
Ingredients
3-1/2 cups (3/4 pound) fresh green beans, trimmed and snapped
2 tablespoons chopped chives or thinly sliced green onion tops
2 tablespoons fat-free, low-sodium or regular chicken broth or bouillon
1 tablespoon catsup
1 tablespoon balsamic vinegar
2 teaspoons olive oil
1 teaspoon Dijon-style mustard
1/4 teaspoon salt, or to taste (optional)
2-3 drops hot pepper sauce
Directions
In a large saucepan, cook the beans in boiling water for 10 to 15 minutes until tender-crisp. Drain well in a colander.
Meanwhile, in a large bowl, combine the chives, broth, catsup, vinegar, oil, mustard, salt (if desired), and hot pepper sauce. Stir to mix well. Add the cooked beans, and stir to coat the beans with marinade.
Cover and refrigerate for 2 to 3 hours. Stir before serving. Leftover beans will keep in the refrigerator for 4 to 5 days.
Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 1 g; Sodium: 47 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable
WATERMELON PUNCH
This comes from my e-cookbook, titled Off the Wall Cooking, found on Amazon.com.
Years ago, I was a bride’s maid at a friend’s wedding. A friend of the couple held the reception dinner; this punch was served with the hors d’oeuvres. I’ve added ginger ale to the recipe; it’s good either way.
Ingredients
1 watermelon
6 oz. can orange juice, undiluted
1 T honey
1 liter bottle ginger ale
Put watermelon (excluding rind and seeds) in a blender—and blend. Pour juice through a strainer into a large bowl. Add orange juice and honey, stir, and add ice. Add ginger ale just before serving.
PINK LADY PUNCH
This comes from my e-cookbook, titled Off the Wall Cooking, found on Amazon.com. I'm not sure of its origins; I do remember getting it from my mom; not sure where she got the recipe from
4 C cranberry juice
4 C pineapple juice
1 1/2 C sugar
2 qts. chilled ginger ale
Add sugar to cranberry juice. Stir until sugar dissolves. Add pineapple juice. Chill. Pour into punch bowl & add ginger ale.
SLOPPY JOE MACARONI AND CHEESE
This comes from Diana Rattray, About.com's Southern Food expert. She writes, “This great tasting family casserole is a meal in one dish. The "sloppy" part of this macaroni and cheese recipe is the tasty sloppy Joe layer. A ground beef layer is followed with a homemade macaroni and cheese layer, topped with bread crumbs and baked to perfection. If your family likes sloppy Joes and macaroni and cheese, this casserole will be a hit!” Prep Time: 25 minutes; Cook Time: 45 minutes; Total Time: 70 minutes; Yield: 4 to 6 Servings
To view this online, go to http://southernfood.about.com/od/hamburgcasseroles/r/Sloppy-Mac-and-Cheese.htm.
Ingredients
Ground Beef
1 tablespoon vegetable oil
1 1/2 pounds lean ground beef, 85% to 90%
1 medium onion, chopped
1/2 teaspoon garlic powder
1 1/2 teaspoons prepared yellow mustard
1 cup ketchup
2 teaspoons brown sugar
salt to taste
ground black pepper to taste
Macaroni and Cheese
8 ounces elbow macaroni
2 tablespoon butter
2 tablespoons flour
1/4 teaspoon dry mustard
1/4 teaspoon freshly ground black pepper
1 1/2 cups milk
2 cups shredded Cheddar cheese or a combination of shredded Cheddar and American cheese
salt, to taste
Bread Crumb Topping
1 cup fresh bread crumbs
2 tablespoons butter, melted
Preparation
In a large skillet over medium heat, heat the vegetable oil. Add the ground beef and onions and cook, stirring, until the beef is no longer pink and the onions are lightly browned. Pour off excess grease.
In a small bowl or cup, combine the garlic powder, prepared mustard, ketchup, and brown sugar. Stir into the ground beef mixture. Taste and add salt and pepper, as needed. Set aside.
Cook the macaroni following package directions.
Drain in a colander and rinse with hot water.
In a saucepan over medium heat, melt 2 tablespoons of butter. Stir in the flour and cook, stirring, for 1 minute. Add the dry mustard and fresh ground black pepper. Add the milk and cook, stirring, until thickened. Stir in the cheese and add salt, to taste.
Heat the oven to 350° F.
Combine the drained macaroni with the cheese sauce.
Spoon the ground beef mixture into a lightly greased 2 to 2 1/2-quart baking dish. Top with the macaroni and cheese mixture.
Combine the bread crumbs with the melted butter, mixing well to coat all of the crumbs. Sprinkle the crumbs over the macaroni and cheese layer.
Bake for 25 to 35 minutes, until hot and the topping is lightly browned.
BEST APPLE CRISP
This also comes from Diana Rattray, who writes, “This apple crisp is my favorite, with its buttery, crumbly oatmeal and brown sugar topping. I used a combination of Granny Smith and Fuji apples in the apple crisp, but any good baking or cooking apples will work well.” Prep Time: 20 minutes; Cook Time: 45 minutes; Total Time: 65 minutes; Yield: Makes 6 to 8 servings
To view this online, go to http://southernfood.about.com/od/Apple-Crisp-Recipes/r/Best-Apple-Crisp.htm.
Ingredients
3/4 cup all-purpose flour
1/8 teaspoon salt
3/4 cup light brown sugar, packed
3/4 cup quick oats
8 tablespoons cold butter, cut in small pieces
2 1/2 to 3 pounds baking apples, such as Fuji or Granny Smith, about 5 to 6 large apples
1 tablespoon lemon juice
1/3 cup light brown sugar, packed
1/2 teaspoon ground cinnamon
Preparation
Heat the oven to 350° F. Butter a 1 1/2-quart baking dish or 6 to 8 1- to 2-cup baking dishes.
In a mixing bowl or food processor bowl combine the flour, 3/4 cup brown sugar, salt, and butter.
Work the butter in with your hands, if using a mixing bowl, or pulse with the blade attachment of the food processor until the mixture is clumping together. Add the oats and mix or pulse to blend thoroughly. Set aside.
Peel and core the apples, then cut into wedges. Slice the wedges thinly. I like to chop a few of the apples in 1/2 inch pieces to give the filling a varied texture. Put them in a bowl with the lemon juice and toss periodically to keep the apples from becoming brown. Add the cinnamon and 1/3 cup brown sugar to the apple and lemon juice mixture.
Transfer the apple mixture to the prepared baking dish(es). Top the apple mixture evenly with the crumb mixture.
Bake for 40 to 50 minutes, or until the apples are tender.
BAKED CHICKEN
This comes from Danilo Alfaro, About.com's Culinary Arts expert. He writes, “Baked chicken is different from roasted chicken in two ways. First, baked chicken is prepared with chicken parts (i.e., individual drumsticks, thighs, breasts and wings) whereas roasted chicken is cooked whole. Second, baked chicken is dredged in seasoned flour before cooking, which we don't do when roasting a whole bird.
”Your best bet is to buy a chicken already cut up, or pick out a whole bird and have your butcher cut it up for you. If you do this, be sure to take home the back, which hasn't got much meat on it but is great for making chicken broth.
”But if you're interested in doing it yourself, here's a quick video that shows you how to cut up a whole chicken.”
Prep Time: 15 minutes; Cook Time: 60 minutes; Total Time: 75 minutes; Serves: 4
To view this online, click here.
Ingredients
1 large fryer chicken, cut into 8 pieces
1 stick butter, melted
1/4 cup flour
1/2 tsp paprika
1/2 tsp white pepper
1/2 tsp dried thyme, crumbled
1 tsp Kosher salt
Preparation
Preheat the oven to 375°F.
Combine the flour, salt, pepper and other seasonings in a shallow dish. Pat the chicken dry with paper towels.
Working one piece at a time, dredge each piece of chicken in the flour, dip it in the melted butter and then transfer to a baking dish skin-side-up.
Bake for about an hour or until the juices run clear and the chicken is nicely browned and cooked all the way through.
MARINATED GREEN BEANS
Yield: 1 serving (1/2 cup)
Source: The Diabetes Snack Munch Nibble Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
View Online: http://diabeticgourmet.com/recipes/html/791.shtml
Ingredients
3-1/2 cups (3/4 pound) fresh green beans, trimmed and snapped
2 tablespoons chopped chives or thinly sliced green onion tops
2 tablespoons fat-free, low-sodium or regular chicken broth or bouillon
1 tablespoon catsup
1 tablespoon balsamic vinegar
2 teaspoons olive oil
1 teaspoon Dijon-style mustard
1/4 teaspoon salt, or to taste (optional)
2-3 drops hot pepper sauce
Directions
In a large saucepan, cook the beans in boiling water for 10 to 15 minutes until tender-crisp. Drain well in a colander.
Meanwhile, in a large bowl, combine the chives, broth, catsup, vinegar, oil, mustard, salt (if desired), and hot pepper sauce. Stir to mix well. Add the cooked beans, and stir to coat the beans with marinade.
Cover and refrigerate for 2 to 3 hours. Stir before serving. Leftover beans will keep in the refrigerator for 4 to 5 days.
Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 1 g; Sodium: 47 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable
WATERMELON PUNCH
This comes from my e-cookbook, titled Off the Wall Cooking, found on Amazon.com.
Years ago, I was a bride’s maid at a friend’s wedding. A friend of the couple held the reception dinner; this punch was served with the hors d’oeuvres. I’ve added ginger ale to the recipe; it’s good either way.
Ingredients
1 watermelon
6 oz. can orange juice, undiluted
1 T honey
1 liter bottle ginger ale
Put watermelon (excluding rind and seeds) in a blender—and blend. Pour juice through a strainer into a large bowl. Add orange juice and honey, stir, and add ice. Add ginger ale just before serving.
PINK LADY PUNCH
This comes from my e-cookbook, titled Off the Wall Cooking, found on Amazon.com. I'm not sure of its origins; I do remember getting it from my mom; not sure where she got the recipe from
4 C cranberry juice
4 C pineapple juice
1 1/2 C sugar
2 qts. chilled ginger ale
Add sugar to cranberry juice. Stir until sugar dissolves. Add pineapple juice. Chill. Pour into punch bowl & add ginger ale.
SLOPPY JOE MACARONI AND CHEESE
This comes from Diana Rattray, About.com's Southern Food expert. She writes, “This great tasting family casserole is a meal in one dish. The "sloppy" part of this macaroni and cheese recipe is the tasty sloppy Joe layer. A ground beef layer is followed with a homemade macaroni and cheese layer, topped with bread crumbs and baked to perfection. If your family likes sloppy Joes and macaroni and cheese, this casserole will be a hit!” Prep Time: 25 minutes; Cook Time: 45 minutes; Total Time: 70 minutes; Yield: 4 to 6 Servings
To view this online, go to http://southernfood.about.com/od/hamburgcasseroles/r/Sloppy-Mac-and-Cheese.htm.
Ingredients
Ground Beef
1 tablespoon vegetable oil
1 1/2 pounds lean ground beef, 85% to 90%
1 medium onion, chopped
1/2 teaspoon garlic powder
1 1/2 teaspoons prepared yellow mustard
1 cup ketchup
2 teaspoons brown sugar
salt to taste
ground black pepper to taste
Macaroni and Cheese
8 ounces elbow macaroni
2 tablespoon butter
2 tablespoons flour
1/4 teaspoon dry mustard
1/4 teaspoon freshly ground black pepper
1 1/2 cups milk
2 cups shredded Cheddar cheese or a combination of shredded Cheddar and American cheese
salt, to taste
Bread Crumb Topping
1 cup fresh bread crumbs
2 tablespoons butter, melted
Preparation
In a large skillet over medium heat, heat the vegetable oil. Add the ground beef and onions and cook, stirring, until the beef is no longer pink and the onions are lightly browned. Pour off excess grease.
In a small bowl or cup, combine the garlic powder, prepared mustard, ketchup, and brown sugar. Stir into the ground beef mixture. Taste and add salt and pepper, as needed. Set aside.
Cook the macaroni following package directions.
Drain in a colander and rinse with hot water.
In a saucepan over medium heat, melt 2 tablespoons of butter. Stir in the flour and cook, stirring, for 1 minute. Add the dry mustard and fresh ground black pepper. Add the milk and cook, stirring, until thickened. Stir in the cheese and add salt, to taste.
Heat the oven to 350° F.
Combine the drained macaroni with the cheese sauce.
Spoon the ground beef mixture into a lightly greased 2 to 2 1/2-quart baking dish. Top with the macaroni and cheese mixture.
Combine the bread crumbs with the melted butter, mixing well to coat all of the crumbs. Sprinkle the crumbs over the macaroni and cheese layer.
Bake for 25 to 35 minutes, until hot and the topping is lightly browned.
BEST APPLE CRISP
This also comes from Diana Rattray, who writes, “This apple crisp is my favorite, with its buttery, crumbly oatmeal and brown sugar topping. I used a combination of Granny Smith and Fuji apples in the apple crisp, but any good baking or cooking apples will work well.” Prep Time: 20 minutes; Cook Time: 45 minutes; Total Time: 65 minutes; Yield: Makes 6 to 8 servings
To view this online, go to http://southernfood.about.com/od/Apple-Crisp-Recipes/r/Best-Apple-Crisp.htm.
Ingredients
3/4 cup all-purpose flour
1/8 teaspoon salt
3/4 cup light brown sugar, packed
3/4 cup quick oats
8 tablespoons cold butter, cut in small pieces
2 1/2 to 3 pounds baking apples, such as Fuji or Granny Smith, about 5 to 6 large apples
1 tablespoon lemon juice
1/3 cup light brown sugar, packed
1/2 teaspoon ground cinnamon
Preparation
Heat the oven to 350° F. Butter a 1 1/2-quart baking dish or 6 to 8 1- to 2-cup baking dishes.
In a mixing bowl or food processor bowl combine the flour, 3/4 cup brown sugar, salt, and butter.
Work the butter in with your hands, if using a mixing bowl, or pulse with the blade attachment of the food processor until the mixture is clumping together. Add the oats and mix or pulse to blend thoroughly. Set aside.
Peel and core the apples, then cut into wedges. Slice the wedges thinly. I like to chop a few of the apples in 1/2 inch pieces to give the filling a varied texture. Put them in a bowl with the lemon juice and toss periodically to keep the apples from becoming brown. Add the cinnamon and 1/3 cup brown sugar to the apple and lemon juice mixture.
Transfer the apple mixture to the prepared baking dish(es). Top the apple mixture evenly with the crumb mixture.
Bake for 40 to 50 minutes, or until the apples are tender.
Tuesday, October 27, 2015
Tuesday Recipes
A couple of punch recipes, a dessert, and more. Enjoy!
BAKED CHICKEN
This comes from Danilo Alfaro, About.com's Culinary Arts expert. He writes, “Baked chicken is different from roasted chicken in two ways. First, baked chicken is prepared with chicken parts (i.e., individual drumsticks, thighs, breasts and wings) whereas roasted chicken is cooked whole. Second, baked chicken is dredged in seasoned flour before cooking, which we don't do when roasting a whole bird.
”Your best bet is to buy a chicken already cut up, or pick out a whole bird and have your butcher cut it up for you. If you do this, be sure to take home the back, which hasn't got much meat on it but is great for making chicken broth.
”But if you're interested in doing it yourself, here's a quick video that shows you how to cut up a whole chicken.”
Prep Time: 15 minutes; Cook Time: 60 minutes; Total Time: 75 minutes; Serves: 4
To view this online, click here.
Ingredients
1 large fryer chicken, cut into 8 pieces
1 stick butter, melted
1/4 cup flour
1/2 tsp paprika
1/2 tsp white pepper
1/2 tsp dried thyme, crumbled
1 tsp Kosher salt
Preparation
Preheat the oven to 375°F.
Combine the flour, salt, pepper and other seasonings in a shallow dish. Pat the chicken dry with paper towels.
Working one piece at a time, dredge each piece of chicken in the flour, dip it in the melted butter and then transfer to a baking dish skin-side-up.
Bake for about an hour or until the juices run clear and the chicken is nicely browned and cooked all the way through.
MARINATED GREEN BEANS
Yield: 1 serving (1/2 cup)
Source: The Diabetes Snack Munch Nibble Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
View Online: http://diabeticgourmet.com/recipes/html/791.shtml
Ingredients
3-1/2 cups (3/4 pound) fresh green beans, trimmed and snapped
2 tablespoons chopped chives or thinly sliced green onion tops
2 tablespoons fat-free, low-sodium or regular chicken broth or bouillon
1 tablespoon catsup
1 tablespoon balsamic vinegar
2 teaspoons olive oil
1 teaspoon Dijon-style mustard
1/4 teaspoon salt, or to taste (optional)
2-3 drops hot pepper sauce
Directions
In a large saucepan, cook the beans in boiling water for 10 to 15 minutes until tender-crisp. Drain well in a colander.
Meanwhile, in a large bowl, combine the chives, broth, catsup, vinegar, oil, mustard, salt (if desired), and hot pepper sauce. Stir to mix well. Add the cooked beans, and stir to coat the beans with marinade.
Cover and refrigerate for 2 to 3 hours. Stir before serving. Leftover beans will keep in the refrigerator for 4 to 5 days.
Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 1 g; Sodium: 47 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable
WATERMELON PUNCH
This comes from my e-cookbook, titled Off the Wall Cooking, found on Amazon.com.
Years ago, I was a bride’s maid at a friend’s wedding. A friend of the couple held the reception dinner; this punch was served with the hors d’oeuvres. I’ve added ginger ale to the recipe; it’s good either way.
1 watermelon
6 oz. can orange juice, undiluted
1 T honey
1 liter bottle ginger ale
Put watermelon (excluding rind and seeds) in a blender—and blend. Pour juice through a strainer into a large bowl. Add orange juice and honey, stir, and add ice. Add ginger ale just before serving.
PINK LADY PUNCH
This comes from my e-cookbook, titled Off the Wall Cooking, found on Amazon.com. I'm not sure of its origins; I do remember getting it from my mom; not sure where she got the recipe from
4 C cranberry juice
4 C pineapple juice
1 1/2 C sugar
2 qts. chilled ginger ale
Add sugar to cranberry juice. Stir until sugar dissolves. Add pineapple juice. Chill. Pour into punch bowl & add ginger ale.
SLOPPY JOE MACARONI AND CHEESE
This comes from Diana Rattray, About.com's Southern Food expert. She writes, “This great tasting family casserole is a meal in one dish. The "sloppy" part of this macaroni and cheese recipe is the tasty sloppy Joe layer. A ground beef layer is followed with a homemade macaroni and cheese layer, topped with bread crumbs and baked to perfection. If your family likes sloppy Joes and macaroni and cheese, this casserole will be a hit!” Prep Time: 25 minutes; Cook Time: 45 minutes; Total Time: 70 minutes; Yield: 4 to 6 Servings
To view this online, go to http://southernfood.about.com/od/hamburgcasseroles/r/Sloppy-Mac-and-Cheese.htm.
Ingredients
Ground Beef
1 tablespoon vegetable oil
1 1/2 pounds lean ground beef, 85% to 90%
1 medium onion, chopped
1/2 teaspoon garlic powder
1 1/2 teaspoons prepared yellow mustard
1 cup ketchup
2 teaspoons brown sugar
salt to taste
ground black pepper to taste
Macaroni and Cheese
8 ounces elbow macaroni
2 tablespoon butter
2 tablespoons flour
1/4 teaspoon dry mustard
1/4 teaspoon freshly ground black pepper
1 1/2 cups milk
2 cups shredded Cheddar cheese or a combination of shredded Cheddar and American cheese
salt, to taste
Bread Crumb Topping
1 cup fresh bread crumbs
2 tablespoons butter, melted
Preparation
In a large skillet over medium heat, heat the vegetable oil. Add the ground beef and onions and cook, stirring, until the beef is no longer pink and the onions are lightly browned. Pour off excess grease.
In a small bowl or cup, combine the garlic powder, prepared mustard, ketchup, and brown sugar. Stir into the ground beef mixture. Taste and add salt and pepper, as needed. Set aside.
Cook the macaroni following package directions.
Drain in a colander and rinse with hot water.
In a saucepan over medium heat, melt 2 tablespoons of butter. Stir in the flour and cook, stirring, for 1 minute. Add the dry mustard and fresh ground black pepper. Add the milk and cook, stirring, until thickened. Stir in the cheese and add salt, to taste.
Heat the oven to 350° F.
Combine the drained macaroni with the cheese sauce.
Spoon the ground beef mixture into a lightly greased 2 to 2 1/2-quart baking dish. Top with the macaroni and cheese mixture.
Combine the bread crumbs with the melted butter, mixing well to coat all of the crumbs. Sprinkle the crumbs over the macaroni and cheese layer.
Bake for 25 to 35 minutes, until hot and the topping is lightly browned.
BEST APPLE CRISP
This also comes from Diana Rattray, who writes, “This apple crisp is my favorite, with its buttery, crumbly oatmeal and brown sugar topping. I used a combination of Granny Smith and Fuji apples in the apple crisp, but any good baking or cooking apples will work well.” Prep Time: 20 minutes; Cook Time: 45 minutes; Total Time: 65 minutes; Yield: Makes 6 to 8 servings
To view this online, go to http://southernfood.about.com/od/Apple-Crisp-Recipes/r/Best-Apple-Crisp.htm.
Ingredients
3/4 cup all-purpose flour
1/8 teaspoon salt
3/4 cup light brown sugar, packed
3/4 cup quick oats
8 tablespoons cold butter, cut in small pieces
2 1/2 to 3 pounds baking apples, such as Fuji or Granny Smith, about 5 to 6 large apples
1 tablespoon lemon juice
1/3 cup light brown sugar, packed
1/2 teaspoon ground cinnamon
Preparation
Heat the oven to 350° F. Butter a 1 1/2-quart baking dish or 6 to 8 1- to 2-cup baking dishes.
In a mixing bowl or food processor bowl combine the flour, 3/4 cup brown sugar, salt, and butter.
Work the butter in with your hands, if using a mixing bowl, or pulse with the blade attachment of the food processor until the mixture is clumping together. Add the oats and mix or pulse to blend thoroughly. Set aside.
Peel and core the apples, then cut into wedges. Slice the wedges thinly. I like to chop a few of the apples in 1/2 inch pieces to give the filling a varied texture. Put them in a bowl with the lemon juice and toss periodically to keep the apples from becoming brown. Add the cinnamon and 1/3 cup brown sugar to the apple and lemon juice mixture.
Transfer the apple mixture to the prepared baking dish(es). Top the apple mixture evenly with the crumb mixture.
Bake for 40 to 50 minutes, or until the apples are tender.
BAKED CHICKEN
This comes from Danilo Alfaro, About.com's Culinary Arts expert. He writes, “Baked chicken is different from roasted chicken in two ways. First, baked chicken is prepared with chicken parts (i.e., individual drumsticks, thighs, breasts and wings) whereas roasted chicken is cooked whole. Second, baked chicken is dredged in seasoned flour before cooking, which we don't do when roasting a whole bird.
”Your best bet is to buy a chicken already cut up, or pick out a whole bird and have your butcher cut it up for you. If you do this, be sure to take home the back, which hasn't got much meat on it but is great for making chicken broth.
”But if you're interested in doing it yourself, here's a quick video that shows you how to cut up a whole chicken.”
Prep Time: 15 minutes; Cook Time: 60 minutes; Total Time: 75 minutes; Serves: 4
To view this online, click here.
Ingredients
1 large fryer chicken, cut into 8 pieces
1 stick butter, melted
1/4 cup flour
1/2 tsp paprika
1/2 tsp white pepper
1/2 tsp dried thyme, crumbled
1 tsp Kosher salt
Preparation
Preheat the oven to 375°F.
Combine the flour, salt, pepper and other seasonings in a shallow dish. Pat the chicken dry with paper towels.
Working one piece at a time, dredge each piece of chicken in the flour, dip it in the melted butter and then transfer to a baking dish skin-side-up.
Bake for about an hour or until the juices run clear and the chicken is nicely browned and cooked all the way through.
MARINATED GREEN BEANS
Yield: 1 serving (1/2 cup)
Source: The Diabetes Snack Munch Nibble Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
View Online: http://diabeticgourmet.com/recipes/html/791.shtml
Ingredients
3-1/2 cups (3/4 pound) fresh green beans, trimmed and snapped
2 tablespoons chopped chives or thinly sliced green onion tops
2 tablespoons fat-free, low-sodium or regular chicken broth or bouillon
1 tablespoon catsup
1 tablespoon balsamic vinegar
2 teaspoons olive oil
1 teaspoon Dijon-style mustard
1/4 teaspoon salt, or to taste (optional)
2-3 drops hot pepper sauce
Directions
In a large saucepan, cook the beans in boiling water for 10 to 15 minutes until tender-crisp. Drain well in a colander.
Meanwhile, in a large bowl, combine the chives, broth, catsup, vinegar, oil, mustard, salt (if desired), and hot pepper sauce. Stir to mix well. Add the cooked beans, and stir to coat the beans with marinade.
Cover and refrigerate for 2 to 3 hours. Stir before serving. Leftover beans will keep in the refrigerator for 4 to 5 days.
Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 1 g; Sodium: 47 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable
WATERMELON PUNCH
This comes from my e-cookbook, titled Off the Wall Cooking, found on Amazon.com.
Years ago, I was a bride’s maid at a friend’s wedding. A friend of the couple held the reception dinner; this punch was served with the hors d’oeuvres. I’ve added ginger ale to the recipe; it’s good either way.
1 watermelon
6 oz. can orange juice, undiluted
1 T honey
1 liter bottle ginger ale
Put watermelon (excluding rind and seeds) in a blender—and blend. Pour juice through a strainer into a large bowl. Add orange juice and honey, stir, and add ice. Add ginger ale just before serving.
PINK LADY PUNCH
This comes from my e-cookbook, titled Off the Wall Cooking, found on Amazon.com. I'm not sure of its origins; I do remember getting it from my mom; not sure where she got the recipe from
4 C cranberry juice
4 C pineapple juice
1 1/2 C sugar
2 qts. chilled ginger ale
Add sugar to cranberry juice. Stir until sugar dissolves. Add pineapple juice. Chill. Pour into punch bowl & add ginger ale.
SLOPPY JOE MACARONI AND CHEESE
This comes from Diana Rattray, About.com's Southern Food expert. She writes, “This great tasting family casserole is a meal in one dish. The "sloppy" part of this macaroni and cheese recipe is the tasty sloppy Joe layer. A ground beef layer is followed with a homemade macaroni and cheese layer, topped with bread crumbs and baked to perfection. If your family likes sloppy Joes and macaroni and cheese, this casserole will be a hit!” Prep Time: 25 minutes; Cook Time: 45 minutes; Total Time: 70 minutes; Yield: 4 to 6 Servings
To view this online, go to http://southernfood.about.com/od/hamburgcasseroles/r/Sloppy-Mac-and-Cheese.htm.
Ingredients
Ground Beef
1 tablespoon vegetable oil
1 1/2 pounds lean ground beef, 85% to 90%
1 medium onion, chopped
1/2 teaspoon garlic powder
1 1/2 teaspoons prepared yellow mustard
1 cup ketchup
2 teaspoons brown sugar
salt to taste
ground black pepper to taste
Macaroni and Cheese
8 ounces elbow macaroni
2 tablespoon butter
2 tablespoons flour
1/4 teaspoon dry mustard
1/4 teaspoon freshly ground black pepper
1 1/2 cups milk
2 cups shredded Cheddar cheese or a combination of shredded Cheddar and American cheese
salt, to taste
Bread Crumb Topping
1 cup fresh bread crumbs
2 tablespoons butter, melted
Preparation
In a large skillet over medium heat, heat the vegetable oil. Add the ground beef and onions and cook, stirring, until the beef is no longer pink and the onions are lightly browned. Pour off excess grease.
In a small bowl or cup, combine the garlic powder, prepared mustard, ketchup, and brown sugar. Stir into the ground beef mixture. Taste and add salt and pepper, as needed. Set aside.
Cook the macaroni following package directions.
Drain in a colander and rinse with hot water.
In a saucepan over medium heat, melt 2 tablespoons of butter. Stir in the flour and cook, stirring, for 1 minute. Add the dry mustard and fresh ground black pepper. Add the milk and cook, stirring, until thickened. Stir in the cheese and add salt, to taste.
Heat the oven to 350° F.
Combine the drained macaroni with the cheese sauce.
Spoon the ground beef mixture into a lightly greased 2 to 2 1/2-quart baking dish. Top with the macaroni and cheese mixture.
Combine the bread crumbs with the melted butter, mixing well to coat all of the crumbs. Sprinkle the crumbs over the macaroni and cheese layer.
Bake for 25 to 35 minutes, until hot and the topping is lightly browned.
BEST APPLE CRISP
This also comes from Diana Rattray, who writes, “This apple crisp is my favorite, with its buttery, crumbly oatmeal and brown sugar topping. I used a combination of Granny Smith and Fuji apples in the apple crisp, but any good baking or cooking apples will work well.” Prep Time: 20 minutes; Cook Time: 45 minutes; Total Time: 65 minutes; Yield: Makes 6 to 8 servings
To view this online, go to http://southernfood.about.com/od/Apple-Crisp-Recipes/r/Best-Apple-Crisp.htm.
Ingredients
3/4 cup all-purpose flour
1/8 teaspoon salt
3/4 cup light brown sugar, packed
3/4 cup quick oats
8 tablespoons cold butter, cut in small pieces
2 1/2 to 3 pounds baking apples, such as Fuji or Granny Smith, about 5 to 6 large apples
1 tablespoon lemon juice
1/3 cup light brown sugar, packed
1/2 teaspoon ground cinnamon
Preparation
Heat the oven to 350° F. Butter a 1 1/2-quart baking dish or 6 to 8 1- to 2-cup baking dishes.
In a mixing bowl or food processor bowl combine the flour, 3/4 cup brown sugar, salt, and butter.
Work the butter in with your hands, if using a mixing bowl, or pulse with the blade attachment of the food processor until the mixture is clumping together. Add the oats and mix or pulse to blend thoroughly. Set aside.
Peel and core the apples, then cut into wedges. Slice the wedges thinly. I like to chop a few of the apples in 1/2 inch pieces to give the filling a varied texture. Put them in a bowl with the lemon juice and toss periodically to keep the apples from becoming brown. Add the cinnamon and 1/3 cup brown sugar to the apple and lemon juice mixture.
Transfer the apple mixture to the prepared baking dish(es). Top the apple mixture evenly with the crumb mixture.
Bake for 40 to 50 minutes, or until the apples are tender.
Thursday, November 13, 2014
Diabetic Thursday
Thursday – time for more diabetic recipes. Again, for those who might still be wondering, yes, you can fix diabetic meals that taste good. Here are a few recipes that prove this. Enjoy!
NOTE: Since Thursday November 27 is Thanksgiving, Diabetic Thursday on the 27th will be posted on Wednesday, so that I'll be posting two blogs Wednesday, the 26th - the usual Anytime Foods and that week's Diabetic Thursday. Not to worry, I'll remind you again next week.
ZUCCHINI-ONION FRITTATA
You can view this online at http://diabeticgourmet.com/recipes/html/772.shtml. Serves 4.
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
DirectionsPreheat 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: Calories: 139; Protein: 7 g; Fat: 5.4 g; Sodium: 514 mg; Cholesterol: 5 mg; Saturated Fat: 1.7 g; Dietary Fiber: 1.4 g; Carbohydrates: 7 g; Exchanges: 2 Very Lean Meat, 1 Vegetable, 1 Fat
CHICKEN AND BROCCOLI IN MUSHROOM SAUCE
Yield: 6 servings
Source: American Heart Association
View Online: http://diabeticgourmet.com/recipes/html/22.shtml
Ingredients
Vegetable oil spray
10 ounces fresh broccoli spears (or 10-ounce package frozen)
2 cups diced, cooked chicken
For Sauce:
1 teaspoon light margarine
8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)
1-1/3 cups Chicken Broth
5-ounce can fat-free evaporated milk (2/3 cup)
1/4 cup all-purpose flour
1/4 cup sliced green onions
3 tablespoons grated Parmesan cheese
Dash of nutmeg
For Topping:
1/4 cup fresh bread crumbs (or 1/2 slice bread)
2 tablespoons finely snipped fresh parsley
1 teaspoon grated lemon zest
Directions
Lightly spray a 9-inch square baking pan with vegetable oil spray.
Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan. Evenly place chicken over broccoli. Set aside.
For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 minutes, or until they've been released of their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.
Preheat oven to 375 degrees F.
Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.
Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.
In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.
Nutritional Information Per Serving: Calories: 165; Protein: 18 g; Sodium: 150 mg; Fat: 5 g; Carbohydrates: 12 g; Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat
PARMESAN-HERB SPAGHETTI SQUASH
Yield: 4 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourment.com/book_archive/details/22.shtml
View Online: http://diabeticgourmet.com/recipes/html/291.shtml
This delicate flavor of the squash is complemented by the combination of herbs and Parmesan Cheese.
Ingredients
1 spaghetti squash (2.5 - 3 lbs), cut lengthwise into halves, seeded
2 tablespoons sliced green onions and tops
1 teaspoon minced garlic
1-2 tablespoons margarine
1/4 cup reduced-sodium vegetable broth
1 teaspoon Italian seasoning
1/3 cup grated fat-free Parmesan cheese
Salt and pepper, to taste
Directions
Place squash, cut sides down, in baking pan; add 1/2 inch hot water. Bake, covered, at 400 degrees until squash is fork tender, 30 to 40 minutes. Remove squash from pan and turn cut sides up. Fluff strands of squash with tines of fork.
Saute green onions and garlic in margarine in small saucepan until tender, 3 to 4 minutes. Stir in broth and Italian seasoning; heat to boiling. Spoon half the mixture into each squash half and toss; sprinkle with Parmesan cheese and toss. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 99; Protein: 5.1 g; Sodium: 102 mg; Cholesterol: 0 mg; Fat: 3.6 g; Carbohydrates: 14.3 g; Exchanges: 2 Vegetable, 1/2 Meat, 1/2 Fat
MARINIATED GREEN BEANS
Yield: 1 serving (1/2 cup)
View online: http://diabeticgourmet.com/recipes/html/791.shtml
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Ingredients
3-1/2 cups (3/4 pound) fresh green beans, trimmed and snapped
2 tablespoons chopped chives or thinly sliced green onion tops
2 tablespoons fat-free, low-sodium or regular chicken broth or bouillon
1 tablespoon catsup
1 tablespoon balsamic vinegar
2 teaspoons olive oil
1 teaspoon Dijon-style mustard
1/4 teaspoon salt, or to taste (optional)
2-3 drops hot pepper sauce
Directions
In a large saucepan, cook the beans in boiling water for 10 to 15 minutes until tender-crisp. Drain well in a colander.
Meanwhile, in a large bowl, combine the chives, broth, catsup, vinegar, oil, mustard, salt (if desired), and hot pepper sauce. Stir to mix well. Add the cooked beans, and stir to coat the beans with marinade.
Cover and refrigerate for 2 to 3 hours. Stir before serving. Leftover beans will keep in the refrigerator for 4 to 5 days.
Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 1 g; Sodium: 47 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable
BEET BORSCHT
Yield: 8 servings (about 1-1/4 cups each)
View online: http://diabeticgourmet.com/recipes/html/781.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
4 medium beets, peeled, cut into julienne strips
8 ounces low-fat smoked Polish sausage, sliced
1/2-1 tablespoon margarine
6 cups reduced-sodium fat-free beef broth
1 small head red cabbage, thinly sliced or shredded
2 carrots, cut into julienne strips
1 clove garlic, minced
1 bay leaf
2-3 teaspoons sugar or Splenda
2 tablespoons cider vinegar
Salt and pepper, to taste
Finely chopped dill weed or parsley, as garnish
Directions
Saute beets and sausage in margarine in Dutch oven 3 to 4 minutes.
Add broth, cabbage, carrots, garlic, bay leaf, sugar, and vinegar; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, 20 to 30 minutes.
Discard bay leaf; season to taste with salt and pepper.
Pour soup into bowls; sprinkle with dill weed.
Nutritional Information Per Serving: Calories: 120; Protein: 10.9 g; Fat: 3.7 g; Sodium: 437 mg; Cholesterol: 17.2 mg; Saturated Fat: 0.4 g; Carbohydrates: 13.1 g; Exchanges: 3 Vegetable, 1 Meat
SIMPLE VEGGIE SKEWERS
Yield: 12 appetizers
View online: http://diabeticgourmet.com/recipes/html/779.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information Per Serving: Calories: 58; Protein: 5 g; Fat: 2.8 g; Sodium: 138 mg; Cholesterol: 7 mg; Dietary Fiber: 1 g; Carbohydrates: 2 g; Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
NOTE: Since Thursday November 27 is Thanksgiving, Diabetic Thursday on the 27th will be posted on Wednesday, so that I'll be posting two blogs Wednesday, the 26th - the usual Anytime Foods and that week's Diabetic Thursday. Not to worry, I'll remind you again next week.
ZUCCHINI-ONION FRITTATA
You can view this online at http://diabeticgourmet.com/recipes/html/772.shtml. Serves 4.
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
DirectionsPreheat 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: Calories: 139; Protein: 7 g; Fat: 5.4 g; Sodium: 514 mg; Cholesterol: 5 mg; Saturated Fat: 1.7 g; Dietary Fiber: 1.4 g; Carbohydrates: 7 g; Exchanges: 2 Very Lean Meat, 1 Vegetable, 1 Fat
CHICKEN AND BROCCOLI IN MUSHROOM SAUCE
Yield: 6 servings
Source: American Heart Association
View Online: http://diabeticgourmet.com/recipes/html/22.shtml
Ingredients
Vegetable oil spray
10 ounces fresh broccoli spears (or 10-ounce package frozen)
2 cups diced, cooked chicken
For Sauce:
1 teaspoon light margarine
8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)
1-1/3 cups Chicken Broth
5-ounce can fat-free evaporated milk (2/3 cup)
1/4 cup all-purpose flour
1/4 cup sliced green onions
3 tablespoons grated Parmesan cheese
Dash of nutmeg
For Topping:
1/4 cup fresh bread crumbs (or 1/2 slice bread)
2 tablespoons finely snipped fresh parsley
1 teaspoon grated lemon zest
Directions
Lightly spray a 9-inch square baking pan with vegetable oil spray.
Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan. Evenly place chicken over broccoli. Set aside.
For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 minutes, or until they've been released of their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.
Preheat oven to 375 degrees F.
Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.
Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.
In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.
Nutritional Information Per Serving: Calories: 165; Protein: 18 g; Sodium: 150 mg; Fat: 5 g; Carbohydrates: 12 g; Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat
PARMESAN-HERB SPAGHETTI SQUASH
Yield: 4 servings
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourment.com/book_archive/details/22.shtml
View Online: http://diabeticgourmet.com/recipes/html/291.shtml
This delicate flavor of the squash is complemented by the combination of herbs and Parmesan Cheese.
Ingredients
1 spaghetti squash (2.5 - 3 lbs), cut lengthwise into halves, seeded
2 tablespoons sliced green onions and tops
1 teaspoon minced garlic
1-2 tablespoons margarine
1/4 cup reduced-sodium vegetable broth
1 teaspoon Italian seasoning
1/3 cup grated fat-free Parmesan cheese
Salt and pepper, to taste
Directions
Place squash, cut sides down, in baking pan; add 1/2 inch hot water. Bake, covered, at 400 degrees until squash is fork tender, 30 to 40 minutes. Remove squash from pan and turn cut sides up. Fluff strands of squash with tines of fork.
Saute green onions and garlic in margarine in small saucepan until tender, 3 to 4 minutes. Stir in broth and Italian seasoning; heat to boiling. Spoon half the mixture into each squash half and toss; sprinkle with Parmesan cheese and toss. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 99; Protein: 5.1 g; Sodium: 102 mg; Cholesterol: 0 mg; Fat: 3.6 g; Carbohydrates: 14.3 g; Exchanges: 2 Vegetable, 1/2 Meat, 1/2 Fat
MARINIATED GREEN BEANS
Yield: 1 serving (1/2 cup)
View online: http://diabeticgourmet.com/recipes/html/791.shtml
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Ingredients
3-1/2 cups (3/4 pound) fresh green beans, trimmed and snapped
2 tablespoons chopped chives or thinly sliced green onion tops
2 tablespoons fat-free, low-sodium or regular chicken broth or bouillon
1 tablespoon catsup
1 tablespoon balsamic vinegar
2 teaspoons olive oil
1 teaspoon Dijon-style mustard
1/4 teaspoon salt, or to taste (optional)
2-3 drops hot pepper sauce
Directions
In a large saucepan, cook the beans in boiling water for 10 to 15 minutes until tender-crisp. Drain well in a colander.
Meanwhile, in a large bowl, combine the chives, broth, catsup, vinegar, oil, mustard, salt (if desired), and hot pepper sauce. Stir to mix well. Add the cooked beans, and stir to coat the beans with marinade.
Cover and refrigerate for 2 to 3 hours. Stir before serving. Leftover beans will keep in the refrigerator for 4 to 5 days.
Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 1 g; Sodium: 47 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable
BEET BORSCHT
Yield: 8 servings (about 1-1/4 cups each)
View online: http://diabeticgourmet.com/recipes/html/781.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
4 medium beets, peeled, cut into julienne strips
8 ounces low-fat smoked Polish sausage, sliced
1/2-1 tablespoon margarine
6 cups reduced-sodium fat-free beef broth
1 small head red cabbage, thinly sliced or shredded
2 carrots, cut into julienne strips
1 clove garlic, minced
1 bay leaf
2-3 teaspoons sugar or Splenda
2 tablespoons cider vinegar
Salt and pepper, to taste
Finely chopped dill weed or parsley, as garnish
Directions
Saute beets and sausage in margarine in Dutch oven 3 to 4 minutes.
Add broth, cabbage, carrots, garlic, bay leaf, sugar, and vinegar; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, 20 to 30 minutes.
Discard bay leaf; season to taste with salt and pepper.
Pour soup into bowls; sprinkle with dill weed.
Nutritional Information Per Serving: Calories: 120; Protein: 10.9 g; Fat: 3.7 g; Sodium: 437 mg; Cholesterol: 17.2 mg; Saturated Fat: 0.4 g; Carbohydrates: 13.1 g; Exchanges: 3 Vegetable, 1 Meat
SIMPLE VEGGIE SKEWERS
Yield: 12 appetizers
View online: http://diabeticgourmet.com/recipes/html/779.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information Per Serving: Calories: 58; Protein: 5 g; Fat: 2.8 g; Sodium: 138 mg; Cholesterol: 7 mg; Dietary Fiber: 1 g; Carbohydrates: 2 g; Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
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