Time for another Diabetic Thursday. Here are six yummy diabetic recipes to help you through the day, including Vietnamese Beef & Vegetable Spring Rolls and Chocolate Coffee Tiramisu. Enjoy!
CHICKEN AND BROCCOLI STIR-FRY
Yield: 4 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
See the recipe with photo here: http://diabeticgourmet.com/recipes/html/961.shtml
Ingredients
2 teaspoons olive or canola oil
4 (3 ounces) boneless, skinless chicken breast, halves, cut into thin strips
2 cloves garlic, minced
3 cups chopped broccoli florets
1 medium red bell pepper, cored, seeded and cut into 2-1/2 inch pieces
2 teaspoons cornstarch
1/2 teaspoon ground ginger
1/2 cup low-salt chicken broth
3 tablespoons Lea & Perrins White Wine Worcestershire Sauce
Directions
Heat oil in a large skillet over medium heat. Add chicken and garlic. Cook, stirring, for 3 to 5 minutes or until chicken is no longer pink. Reduce heat. Remove chicken to a plate and cover to keep warm.
Add broccoli and bell pepper to the same skillet; cover and cook for 3 to 5 minutes or until vegetables are crisp-tender.
Meanwhile, in a small bowl, combine cornstarch, ginger, chicken broth, and Worcestershire sauce, and blend well.
Return chicken to skillet. Add cornstarch mixture. Bring to a boil, stirring constantly, about 5 minutes, until bubbly and thickened.
Nutritional Information Per Serving: Calories: 189; Protein: 29 g; Fat: 4 g; Sodium: 210 mg; Cholesterol: 68 mg; Dietary Fiber: 2 g; Carbohydrates: 5 g; Exchanges: 4 Lean Meat, 1 Fat
CHOCOLATE COFFEE TIRAMISU
Makes: 16 Servings
Source: The Best Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/25.shtml
Print Version & Photo: http://diabeticgourmet.com/recipes/html/520.shtml
Ingredients
1-1/2 cups 5% ricotta cheese
1/2 cup light cream cheese
1/2 cup granulated sugar
3 tablespoons cocoa
1 egg yolk
1 teaspoon vanilla
3 egg whites
1/3 cup granulated sugar
3/4 strong, prepared coffee
3 tablespoon chocolate or coffee-flavored liqueur
16 lady finger cookies
Directions
Spray a 9-inch square baking dish with vegetable spray.
In a food processor, combine ricotta cheese, cream cheese, 1/2 cup sugar, cocoa, egg yolk and vanilla until smooth; transfer to a bowl.
In bowl, beat egg whites until soft peaks form. Gradually add 1/3 cup sugar and continue to beat until stiff peaks form. Gently fold the whites into the ricotta mixture.
Combine coffee and liqueur in a small bowl.
Put half of lady fingers in bottom of dish. Sprinkle with half of coffee-liqueur mixture. Spread half of ricotta mixture on top. Repeat layers. Cover and chill for at least 3 hours, or overnight.
Nutritional Information Per Serving: Calories: 150; Protein: 6 g; Fat: 5 g ; Sodium: 102 mg; Cholesterol: 66 mg; Carbohydrates: 21 g; Exchanges: 1/2 Starch, 1 Other Carbohydrate, 1/2 Lean Meat, 1/2 Fat
ORANGE AND ALMOND CAKE
Yield: 10 slices
Serving Size: 1 slice
Source: Great Healthy Food - Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/613.shtml
Ingredients3/4 cup all-purpose flour
Pinch of salt
2 teaspoons baking powder
2 large eggs
1/2 cup reduced-fat margarine, at room temperature
1/3 cup plus 2 tablespoons granulated sugar
1/3 cup ground almonds
1/2 teaspoon almond extract
2 teaspoons finely grated orange zest
Directions
Preheat the oven to 350 degrees F.
Lightly grease the base of an 8-inch non-stick baking pan and line with parchment paper.
Sift the flour, salt and baking powder together. Beat the eggs until they are light and frothy.
Beat the margarine and sugar together until smooth and creamy. Add the beaten eggs gradually, beating well between each addition. If the mixture shows any signs of curdling, beat in a little of the flour mixture.
Stir in the flour mixture together with the ground almonds, almond extract and orange zest and mix lightly to a thick, fluid (but not runny) consistency, adding a little orange juice or water if necessary.
Pour into the prepared pan, smooth the top, and bake in the center of the oven for about 45-50 minutes, or until a skewer comes out clean when inserted into the center.
Strip off the parchment paper and leave the cake to cool on a wire rack.
Nutritional Information Per Serving: Calories: 122; Protein: 2 g; Fat: 6 g; Sodium: 99 mg; Cholesterol: 32 mg; Dietary Fiber: 0 g; Carbohydrates: 16 g; Exchanges: 1/2 Starch, 2/3 Other Carbohydrate, 1 Fat
PARMESAN GREEN BEANS
Yield: 4 servings
Serving Size: 1 cup green bean mix
Source: Deliciously Healthy Family Meals
See the recipe here: http://diabeticgourmet.com/recipes/html/970.shtml
Ingredients
1 Tbsp olive oil
1 tsp garlic, minced (about 1 clove) (or 1/4 tsp garlic powder)
1 small onion, thinly sliced (about 1/2 cup)
1 bag (16 oz) frozen green beans
1 cup low-sodium chicken broth
1/4 cup grated parmesan cheese
1/4 tsp ground black pepper
Directions
Combine olive oil and garlic in a large saucepan. Cook until garlic is soft, but not browned (about 30 seconds).
Add onion, and continue to cook for about 5 minutes over medium heat until soft.
Add green beans and chicken broth. Bring to a boil and simmer for 2 minutes, until the beans are heated through.
Sprinkle with parmesan cheese and pepper, and serve.
Nutritional Information Per Serving: Calories: 95; Protein: 5 g; Fat: 5 g; Sodium: 117 mg; Cholesterol: 4 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g; Carbohydrates: 9 g
QUINOA PILAF WITH RED AND YELLOW PEPPERS
Yield: 2-1/4 pounds; Serves: 12
Serving Size: 3 ounces
Source: The Professional Chef's Techniques of Healthy Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/611.shtml
Ingredients
2-1/2 tablespoons minced shallots
2 tablespoons minced garlic
20 fluid ounces Chicken or Vegetable stock
12 ounces quinoa, well-rinsed
1/2 teaspoon salt
1/4 teaspoon ground white pepper
1 bay leaf
1 sprig thyme
7 ounces roasted red and yellow peppers, diced
Directions
In a medium saucepan, sweat the shallots and garlic in 2 fluid ounces of the stock until the shallots are translucent.
Add the quinoa, remaining stock, salt, pepper, bay leaf, and thyme. Bring the liquid to a boil.
Cover the pot tightly and place in a 350 degree F. oven until the quinoa is tender and has absorbed all the liquid, about 15 minutes.
Remove and discard the bay leaf and thyme. Fluff the quinoa with a fork to separate the grains and release steam. Fold in the peppers and serve.
Nutritional Information Per Serving: Calories: 130; Protein: 5 g; Fat: 2 g; Sodium: 150 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 22 g; Exchanges: 1 Bread/Starch, 1 Vegetable
VIETNAMESE BEEF & VEGETABLE SPRING ROLLS
Makes 16 appetizers
See the recipe with photo here: http://diabeticgourmet.com/recipes/html/979.shtml
Ingredients
16 thin slices deli roast beef (about 12 ounces)
1 cup shredded carrots
1/2 cup chopped jicama
3/4 cup torn fresh cilantro
1/2 cup torn fresh basil
1/4 cup torn fresh mint
8 rice paper wrappers (8-1/2-inch diameter)
8 green leaf lettuce leaves, ribs removed
Dipping Sauce:
1/4 cup seasoned rice vinegar
2 tablespoons red jalapeno pepper jelly
1 teaspoon soy sauce
Directions
Whisk dipping sauce ingredients in small microwave-safe bowl until blended. Microwave on HIGH 20 to 40 seconds or until warm; do not boil. Set aside to cool.
Toss carrots and jicama with 2 tablespoons of the dipping sauce in small bowl. Set aside. Toss cilantro, basil and mint in small bowl to combine. Set aside.
Fill large bowl with warm water. Dip 1 rice paper wrapper into water for a few seconds or just until moistened. Rice paper will still be firm but will continue to soften during assembly. Place on work surface.
Place 1 lettuce leaf at bottom of wrapper, leaving 1-inch border on right and left sides. Top with 2 slices roast beef, 2 tablespoons carrot mixture and 1/8 of herb mixture (about 1/4 cup). Fold right and left sides of wrapper over filling. Fold bottom edge up over filling and roll up tightly.
Place seam-side down on serving platter. Repeat with remaining wrappers and filling ingredients. Cover rolls with damp paper towel during assembly to prevent from drying out.
Cut each spring roll diagonally in half. Serve with dipping sauce.
Nutritional Information Per Serving: Calories: 77; Protein: 7 g; Fat: 1 g ; Sodium: 120 mg; Cholesterol: 19 mg; Saturated Fat: 0 g; Dietary Fiber: 0.6 g; Carbohydrates: 9 g
Showing posts with label Orange and Almond Cake. Show all posts
Showing posts with label Orange and Almond Cake. Show all posts
Thursday, July 26, 2018
Wednesday, June 8, 2016
Wednesday Recipes
Here are today's six recipes. Enjoy!
QUICK AND EASY STRAWBERRY RHUBARB FOOL
This comes from Diana Rattray of About.com’s Southern Food expert. Diana wrote, “If you're watching calories and fat, try this dessert with low-fat whipped topping or vanilla yogurt in place of the whipped cream.
“This is an easy and elegant dessert, a wonderful way to celebrate spring rhubarb and strawberries.” Prep Time: 8 minutes; Cook Time: 10 minutes; Total Time: 18 minutes; Yield: Serves 4
To view this online, click here.
Ingredients
1 pound rhubarb, washed and sliced in 1/2-inch pieces, about 4 cups
4 tablespoons orange juice
1/2 cup granulated sugar
1 cup heavy whipping cream
2 tablespoons confectioners' sugar
1/2 teaspoon vanilla
1 pint strawberries, sliced
Preparation
In a saucepan over medium heat, combine rhubarb with orange juice and sugar. Bring to a simmer. Reduce heat to low and continue cooking, stirring occasionally, for about 5 minutes. Cover and continue cooking for 5 minutes longer, until the rhubarb mixture is very soft. Transfer to a bowl, cover, and chill thoroughly in the refrigerator.
Beat cream in an ice cold bowl until it begins to thicken. Beat in the confectioners' sugar and vanilla and continue to beat until soft peaks form.
Layer some of the rhubarb mixture and some sliced strawberries, then a layer of whipped cream, repeating until the fruit and cream are used.
This will make about 4 servings, depending on the size of your dessert dishes.
SPICY SLOW COOKER CHICKEN WINGS IN BARBECUE SAUCE
This also comes from Diana Rattray, who wrote, “Spicy chicken wings are cooked in the crock pot with honey and barbecue sauce, along with spicy seasonings.” Prep Time: 20 minutes; Cook Time: 200 minutes; Total Time: 220 minutes;Yield: 2 1/2 to 3 Dozen Pieces
To view this online, click here.
Ingredients
3 pounds chicken wings (about 16 to 20 whole wings)
salt and pepper to taste
1 1/2 cups any variety barbecue sauce, or use homemade
1/4 cup honey
2 teaspoons prepared mustard or spicy mustard
2 teaspoons Worcestershire sauce
Tabasco sauce or another hot sauce, to taste, optional
Preparation
Rinse chicken wings; pat dry. Cut off and discard wing tips then cut each wing at the joint to make two sections from each wing. Sprinkle wing pieces with salt and pepper; place the wings on an lightly oiled broiler pan.
Broil (550° F) about 4 inches from the heat for 10 minutes on each side, or until the wings are nicely browned. With tongs, transfer the wings to the crockery insert of a slow cooker.
In a bowl, combine barbecue sauce, honey, spicy mustard, Worcestershire sauce, and Tabasco. Pour sauce over chicken wings.
Cover and cook on LOW for 4 to 5 hours or on High 2 to 2 1/2 hours.
Serve hot, directly from slow cooker, keeping temperature on LOW.
ENCHILADAS CON CARNE
O.M.G.! This recipe looks good enough to make a vegetarian temporarily eat meat! Fortunately, there are plenty of good meat substitutes (my favorite being Boca Veggie Ground Crumbles, followed by MorningStar Farms Grillers® Crumbles™) to make this recipe do-able without meat.
(Note to self: Try this recipe with the crumbles and veggie stock.)
This comes from Sam Sifton in The New York Times cooking e-newsletter. Sam wrote, “There are a few cool tricks to this recipe, one of which I picked up from an old issue of Bon Appétit, one I learned from Robb Walsh, the great Tex-Mex scholar and restaurateur who runs El Real Tex-Mex in Houston, and a final one I learned by happenstance. First, for the thickening agent in the chile sauce, toast raw all-purpose flour in a pan until it is nutty and golden brown, then reserve it to stir in with the browned beef later in the recipe. Second, if you like truly melty cheese in the classic Tex-Mex tradition, use a mixture of American cheese, like Velveeta, with the Cheddar you use inside and on top of the finished enchiladas. Finally, if you’re fearful that a casserole of cheese, chili and fried tortillas may be a little rich for dinner, serve it with a bowl of tomatillo pineapple salsa on the side. The acidity provides a nice balance. (Note also that as with all recipes, but particularly this one, some planning and practice can get the preparation down to 60 minutes.)” Yield: 4 to 6 servings; Time: 1 1/ 2 hours.
Sam, if you’re reading this, I hope you’re cool with the idea of my tinkering with the recipe for vegetarians. If not, zap me a comment…or even just to say “hi”. And anyone else who wants to leave a comment on this - or any other blog posting of mine - feel free to.
To view this online, click here.
Ingredients
For the Chili Con Carne:
1/2 cup all-purpose flour
2 tablespoons neutral oil, like canola
1 pound ground chuck beef, ideally 20 percent fat
Kosher salt and ground black pepper, to taste
1 medium white onion, peeled and chopped
2 cloves garlic, peeled and minced
1 jalapeño pepper or more to taste, seeds removed if you want it less spicy, stemmed and chopped
1 cup chopped or canned crushed tomatoes
3 tablespoons chile powder
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano, ideally Mexican
2 cups chicken stock, ideally homemade or low-sodium if store-bought
For the Enchiladas:
1/2 cup neutral oil, like canola
12 yellow corn tortillas
3 cups shredded Cheddar cheese, or a mixture of 1 1/2 cups Cheddar cheese and 1 1/2 cups American cheese, like Velveeta
1 medium-size white onion, peeled and chopped (optional)
Preparation
Prepare the chili con carne: Put flour in a large sauté pan set over medium-high heat. Cook, stirring frequently, until it begins to turn golden brown and smell nutty, then pour it onto a plate to cool.
Wipe out sauté pan and return it to high heat with 2 tablespoons oil. When oil is hot and shimmery, add ground beef to pan, and cook, breaking it up with a fork and stirring, until it is well browned, about 12 to 15 minutes. Season with salt and pepper, then use a slotted spoon to remove meat to a bowl, leaving drippings behind.
Add onion, garlic and jalapeño to pan and cook, stirring to scrape up any browned bits of meat, for 10 to 12 minutes, or until vegetables are soft. Stir in tomatoes and cook until their liquid has evaporated, then add chile powder, cumin and oregano and stir to combine. After a minute or so, when mixture begins to turn fragrant, return browned meat to pan, along with toasted flour, and stir well to combine.
Lower heat to medium-high and slowly stir in chicken stock, 1/2 cup at a time, until mixture has thickened and started to simmer. Lower heat again and allow chili to cook slowly for 45 minutes to 1 hour, until meat is tender. Add more stock or water if needed. Use immediately, or let cool, cover and refrigerate for up to a few days.
When you are ready to cook the enchiladas, heat oven to 425 degrees. In a medium sauté pan set over medium-high heat, heat 1/2 cup neutral oil until it begins to shimmer. Using tongs or a wide spatula, place a tortilla in the hot fat; it should start to bubble immediately. Heat tortilla for about 10 seconds a side, until soft and lightly browned. Remove tortilla and set on a rack set over a baking pan, or just on a baking pan if you don’t have a rack. Repeat with remaining tortillas, working quickly.
Assemble the enchiladas: Using a ladle, put about 1/2 cup chili in the bottom of a 9-by-13-inch baking pan and spread it out a little. Roll a few tablespoons of cheese into each tortilla, along with a tablespoon or so of chili, then place it seam-side down in the pan, nestling each one against the last. Ladle remaining chili over top of rolled tortillas and sprinkle with remaining cheese.
Transfer to oven and bake until sauce bubbles and cheese is melted, about 10 to 15 minutes. Sprinkle chopped onions over the top, if using, and serve immediately.
CHICKEN ENCHILADAS WITH SALSA VERDE
This also comes from Sam Sifton in The New York Times cooking e-newsletter. For this one, Sam wrote, “Don’t let the one-hour prep time on these enchiladas scare you. Use some leftover roast chicken, or buy a roast chicken at the market on the way home, and you’ll save at least 20 minutes, making the dish a terrific weeknight feed, alongside a green salad. (At El Real Tex-Mex restaurant, in Houston, the great Tex-Mex scholar and restaurateur Robb Walsh serves his version with lightly smoked chicken, which if you can find or make is superb.) The salsa verde is dead simple to make and the rest is assembly — a task that grows markedly easier each time you do it.” Yield: 4 to 6 servings; Time: 1 hour.
To view this online, click here.
Ingredients
For the Chicken (or use 1 1/4 pounds leftover or store-bought roast chicken):
2 pounds bone-in chicken thighs or breasts, or a mixture
1 small white onion, cut in half
4 cloves of garlic
1 tablespoon kosher salt
For the Salsa Verde:
1 pound fresh tomatillos, husked, rinsed and cut into quarters (use canned if you can't find fresh)
1 small white onion, peeled and chopped
1 clove of garlic, peeled and chopped
2 serrano chiles or more to taste, seeds removed if you want it less spicy, stemmed and roughly chopped
4 to 5 tender stems of fresh cilantro, with leaves, roughly chopped
Salt to taste
For the Enchiladas:
1/2 cup neutral oil, like canola
12 yellow corn tortillas
1 cup crumbled queso fresco or cotija cheese
1 cup Mexican crema, or use crème fraîche or sour cream
1 medium-size white onion, peeled and chopped (optional)
Preparation
Prepare the chicken: Place chicken parts in a large saucepan with onion, garlic and salt, and cover with water. Heat pan over high heat until liquid comes to a boil, then reduce heat to medium and let simmer until chicken is cooked through, about 20 to 25 minutes. Remove chicken and let cool, reserving stock for another use. Using your fingers or two forks, shred meat from chicken and reserve, discarding skin and bones. (Alternatively, shred meat from leftover or store-bought roast chicken and set aside.)
Meanwhile, heat oven to 375, and make the salsa verde: Combine tomatillos, onion, garlic, serranos and cilantro in a blender or food processor and purée until smooth, adding water as needed to thin it out a little. Season with salt to taste.
Prepare the tortillas: In medium sauté pan set over medium-high heat, heat oil until it begins to shimmer. Using tongs or a wide spatula, place a tortilla in the hot fat; it should start to bubble immediately. Heat tortilla for about 10 seconds a side, until soft and lightly browned. Remove tortilla and set on a rack set over a baking pan, or just on a baking pan if you don’t have a rack. Repeat with remaining tortillas, working quickly.
Assemble the enchiladas: Use a ladle to put about 1/2 cup salsa verde in the bottom of a 9-by-13-inch baking pan and spread it out a little. Roll a few tablespoons of shredded chicken into each tortilla with a teaspoon or so of salsa verde and place it seam-side down in the pan, nestling each one against the last. Ladle salsa verde over top of rolled tortillas and sprinkle with about half the crumbled cheese.
Transfer to oven and bake until sauce bubbles and cheese is melted, about 15 minutes. Dot with crema, sprinkle with remaining cheese and, if using, chopped onion, then serve immediately.
ORANGE AND ALMOND CAKE
Yield: 10 slices
Serving Size: 1 slice
Source: Great Healthy Food - Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/613.shtml
Ingredients
3/4 cup all-purpose flour
Pinch of salt
2 teaspoons baking powder
2 large eggs
1/2 cup reduced-fat margarine, at room temperature
1/3 cup plus 2 tablespoons granulated sugar
1/3 cup ground almonds
1/2 teaspoon almond extract
2 teaspoons finely grated orange zest
Directions
Preheat the oven to 350 degrees F.
Lightly grease the base of an 8-inch non-stick baking pan and line with parchment paper.
Sift the flour, salt and baking powder together. Beat the eggs until they are light and frothy.
Beat the margarine and sugar together until smooth and creamy. Add the beaten eggs gradually, beating well between each addition. If the mixture shows any signs of curdling, beat in a little of the flour mixture.
Stir in the flour mixture together with the ground almonds, almond extract and orange zest and mix lightly to a thick, fluid (but not runny) consistency, adding a little orange juice or water if necessary.
Pour into the prepared pan, smooth the top, and bake in the center of the oven for about 45-50 minutes, or until a skewer comes out clean when inserted into the center.
Strip off the parchment paper and leave the cake to cool on a wire rack.
Nutritional Information Per Serving: Calories: 122; Protein: 2 g; Fat: 6 g; Sodium: 99 mg; Cholesterol: 32 mg; Dietary Fiber: 0 g; Carbohydrates: 16 g; Exchanges: 1/2 Starch, 2/3 Other Carbohydrate, 1 Fat
BAKED ZITI
This was originally posted on April 2, 2010. Great for a yummy, easy meal.
What to fix when you've just gotten home from work and you want something good, hot and with a minimum amount of effort? Baked Ziti fits the bill on all three counts. And if you're like me, chances are you have all the makings in your cupboard and fridge.
Here's what it takes:
16 ounce box of ziti
26 ounce jar of spaghetti sauce
1 jar-full of water
2 C shredded cheese
Okay, I can hear you asking, "What brand of spaghetti sauce? What type of sauce? And the cheese...Cheddar? Mozzarella? Can it be the stuff already shredded and in a bag or does it have to be a block of cheese that I grate and measure?" Here's the good part: Use what you have.
Pre-heat oven to 350 degrees F.
Take a 9 X 13 inch baking pan. Dump the dried ziti into the pan. (No, no, do NOT cook the ziti first. Dump the ziti uncooked straight from the box.) Pour the spaghetti sauce into the pan and add one jar-full of water into the pan. Stir to mix. Add most of the shredded cheese, reserving 1/4-1/2 cup of cheese. Stir to mix. Bake in pre-heated oven for 35 minutes. Top with remaining cheese and bake for another 5 minutes for a total time of 40 minutes.
Serve with a salad and possibly garlic bread.
See? Simple, hot, good and with at minimum amount of energy. What could be better for an after-work or weekend dinner?
QUICK AND EASY STRAWBERRY RHUBARB FOOL
This comes from Diana Rattray of About.com’s Southern Food expert. Diana wrote, “If you're watching calories and fat, try this dessert with low-fat whipped topping or vanilla yogurt in place of the whipped cream.
“This is an easy and elegant dessert, a wonderful way to celebrate spring rhubarb and strawberries.” Prep Time: 8 minutes; Cook Time: 10 minutes; Total Time: 18 minutes; Yield: Serves 4
To view this online, click here.
Ingredients
1 pound rhubarb, washed and sliced in 1/2-inch pieces, about 4 cups
4 tablespoons orange juice
1/2 cup granulated sugar
1 cup heavy whipping cream
2 tablespoons confectioners' sugar
1/2 teaspoon vanilla
1 pint strawberries, sliced
Preparation
In a saucepan over medium heat, combine rhubarb with orange juice and sugar. Bring to a simmer. Reduce heat to low and continue cooking, stirring occasionally, for about 5 minutes. Cover and continue cooking for 5 minutes longer, until the rhubarb mixture is very soft. Transfer to a bowl, cover, and chill thoroughly in the refrigerator.
Beat cream in an ice cold bowl until it begins to thicken. Beat in the confectioners' sugar and vanilla and continue to beat until soft peaks form.
Layer some of the rhubarb mixture and some sliced strawberries, then a layer of whipped cream, repeating until the fruit and cream are used.
This will make about 4 servings, depending on the size of your dessert dishes.
SPICY SLOW COOKER CHICKEN WINGS IN BARBECUE SAUCE
This also comes from Diana Rattray, who wrote, “Spicy chicken wings are cooked in the crock pot with honey and barbecue sauce, along with spicy seasonings.” Prep Time: 20 minutes; Cook Time: 200 minutes; Total Time: 220 minutes;Yield: 2 1/2 to 3 Dozen Pieces
To view this online, click here.
Ingredients
3 pounds chicken wings (about 16 to 20 whole wings)
salt and pepper to taste
1 1/2 cups any variety barbecue sauce, or use homemade
1/4 cup honey
2 teaspoons prepared mustard or spicy mustard
2 teaspoons Worcestershire sauce
Tabasco sauce or another hot sauce, to taste, optional
Preparation
Rinse chicken wings; pat dry. Cut off and discard wing tips then cut each wing at the joint to make two sections from each wing. Sprinkle wing pieces with salt and pepper; place the wings on an lightly oiled broiler pan.
Broil (550° F) about 4 inches from the heat for 10 minutes on each side, or until the wings are nicely browned. With tongs, transfer the wings to the crockery insert of a slow cooker.
In a bowl, combine barbecue sauce, honey, spicy mustard, Worcestershire sauce, and Tabasco. Pour sauce over chicken wings.
Cover and cook on LOW for 4 to 5 hours or on High 2 to 2 1/2 hours.
Serve hot, directly from slow cooker, keeping temperature on LOW.
ENCHILADAS CON CARNE
O.M.G.! This recipe looks good enough to make a vegetarian temporarily eat meat! Fortunately, there are plenty of good meat substitutes (my favorite being Boca Veggie Ground Crumbles, followed by MorningStar Farms Grillers® Crumbles™) to make this recipe do-able without meat.
(Note to self: Try this recipe with the crumbles and veggie stock.)
This comes from Sam Sifton in The New York Times cooking e-newsletter. Sam wrote, “There are a few cool tricks to this recipe, one of which I picked up from an old issue of Bon Appétit, one I learned from Robb Walsh, the great Tex-Mex scholar and restaurateur who runs El Real Tex-Mex in Houston, and a final one I learned by happenstance. First, for the thickening agent in the chile sauce, toast raw all-purpose flour in a pan until it is nutty and golden brown, then reserve it to stir in with the browned beef later in the recipe. Second, if you like truly melty cheese in the classic Tex-Mex tradition, use a mixture of American cheese, like Velveeta, with the Cheddar you use inside and on top of the finished enchiladas. Finally, if you’re fearful that a casserole of cheese, chili and fried tortillas may be a little rich for dinner, serve it with a bowl of tomatillo pineapple salsa on the side. The acidity provides a nice balance. (Note also that as with all recipes, but particularly this one, some planning and practice can get the preparation down to 60 minutes.)” Yield: 4 to 6 servings; Time: 1 1/ 2 hours.
Sam, if you’re reading this, I hope you’re cool with the idea of my tinkering with the recipe for vegetarians. If not, zap me a comment…or even just to say “hi”. And anyone else who wants to leave a comment on this - or any other blog posting of mine - feel free to.
To view this online, click here.
Ingredients
For the Chili Con Carne:
1/2 cup all-purpose flour
2 tablespoons neutral oil, like canola
1 pound ground chuck beef, ideally 20 percent fat
Kosher salt and ground black pepper, to taste
1 medium white onion, peeled and chopped
2 cloves garlic, peeled and minced
1 jalapeño pepper or more to taste, seeds removed if you want it less spicy, stemmed and chopped
1 cup chopped or canned crushed tomatoes
3 tablespoons chile powder
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano, ideally Mexican
2 cups chicken stock, ideally homemade or low-sodium if store-bought
For the Enchiladas:
1/2 cup neutral oil, like canola
12 yellow corn tortillas
3 cups shredded Cheddar cheese, or a mixture of 1 1/2 cups Cheddar cheese and 1 1/2 cups American cheese, like Velveeta
1 medium-size white onion, peeled and chopped (optional)
Preparation
Prepare the chili con carne: Put flour in a large sauté pan set over medium-high heat. Cook, stirring frequently, until it begins to turn golden brown and smell nutty, then pour it onto a plate to cool.
Wipe out sauté pan and return it to high heat with 2 tablespoons oil. When oil is hot and shimmery, add ground beef to pan, and cook, breaking it up with a fork and stirring, until it is well browned, about 12 to 15 minutes. Season with salt and pepper, then use a slotted spoon to remove meat to a bowl, leaving drippings behind.
Add onion, garlic and jalapeño to pan and cook, stirring to scrape up any browned bits of meat, for 10 to 12 minutes, or until vegetables are soft. Stir in tomatoes and cook until their liquid has evaporated, then add chile powder, cumin and oregano and stir to combine. After a minute or so, when mixture begins to turn fragrant, return browned meat to pan, along with toasted flour, and stir well to combine.
Lower heat to medium-high and slowly stir in chicken stock, 1/2 cup at a time, until mixture has thickened and started to simmer. Lower heat again and allow chili to cook slowly for 45 minutes to 1 hour, until meat is tender. Add more stock or water if needed. Use immediately, or let cool, cover and refrigerate for up to a few days.
When you are ready to cook the enchiladas, heat oven to 425 degrees. In a medium sauté pan set over medium-high heat, heat 1/2 cup neutral oil until it begins to shimmer. Using tongs or a wide spatula, place a tortilla in the hot fat; it should start to bubble immediately. Heat tortilla for about 10 seconds a side, until soft and lightly browned. Remove tortilla and set on a rack set over a baking pan, or just on a baking pan if you don’t have a rack. Repeat with remaining tortillas, working quickly.
Assemble the enchiladas: Using a ladle, put about 1/2 cup chili in the bottom of a 9-by-13-inch baking pan and spread it out a little. Roll a few tablespoons of cheese into each tortilla, along with a tablespoon or so of chili, then place it seam-side down in the pan, nestling each one against the last. Ladle remaining chili over top of rolled tortillas and sprinkle with remaining cheese.
Transfer to oven and bake until sauce bubbles and cheese is melted, about 10 to 15 minutes. Sprinkle chopped onions over the top, if using, and serve immediately.
CHICKEN ENCHILADAS WITH SALSA VERDE
This also comes from Sam Sifton in The New York Times cooking e-newsletter. For this one, Sam wrote, “Don’t let the one-hour prep time on these enchiladas scare you. Use some leftover roast chicken, or buy a roast chicken at the market on the way home, and you’ll save at least 20 minutes, making the dish a terrific weeknight feed, alongside a green salad. (At El Real Tex-Mex restaurant, in Houston, the great Tex-Mex scholar and restaurateur Robb Walsh serves his version with lightly smoked chicken, which if you can find or make is superb.) The salsa verde is dead simple to make and the rest is assembly — a task that grows markedly easier each time you do it.” Yield: 4 to 6 servings; Time: 1 hour.
To view this online, click here.
Ingredients
For the Chicken (or use 1 1/4 pounds leftover or store-bought roast chicken):
2 pounds bone-in chicken thighs or breasts, or a mixture
1 small white onion, cut in half
4 cloves of garlic
1 tablespoon kosher salt
For the Salsa Verde:
1 pound fresh tomatillos, husked, rinsed and cut into quarters (use canned if you can't find fresh)
1 small white onion, peeled and chopped
1 clove of garlic, peeled and chopped
2 serrano chiles or more to taste, seeds removed if you want it less spicy, stemmed and roughly chopped
4 to 5 tender stems of fresh cilantro, with leaves, roughly chopped
Salt to taste
For the Enchiladas:
1/2 cup neutral oil, like canola
12 yellow corn tortillas
1 cup crumbled queso fresco or cotija cheese
1 cup Mexican crema, or use crème fraîche or sour cream
1 medium-size white onion, peeled and chopped (optional)
Preparation
Prepare the chicken: Place chicken parts in a large saucepan with onion, garlic and salt, and cover with water. Heat pan over high heat until liquid comes to a boil, then reduce heat to medium and let simmer until chicken is cooked through, about 20 to 25 minutes. Remove chicken and let cool, reserving stock for another use. Using your fingers or two forks, shred meat from chicken and reserve, discarding skin and bones. (Alternatively, shred meat from leftover or store-bought roast chicken and set aside.)
Meanwhile, heat oven to 375, and make the salsa verde: Combine tomatillos, onion, garlic, serranos and cilantro in a blender or food processor and purée until smooth, adding water as needed to thin it out a little. Season with salt to taste.
Prepare the tortillas: In medium sauté pan set over medium-high heat, heat oil until it begins to shimmer. Using tongs or a wide spatula, place a tortilla in the hot fat; it should start to bubble immediately. Heat tortilla for about 10 seconds a side, until soft and lightly browned. Remove tortilla and set on a rack set over a baking pan, or just on a baking pan if you don’t have a rack. Repeat with remaining tortillas, working quickly.
Assemble the enchiladas: Use a ladle to put about 1/2 cup salsa verde in the bottom of a 9-by-13-inch baking pan and spread it out a little. Roll a few tablespoons of shredded chicken into each tortilla with a teaspoon or so of salsa verde and place it seam-side down in the pan, nestling each one against the last. Ladle salsa verde over top of rolled tortillas and sprinkle with about half the crumbled cheese.
Transfer to oven and bake until sauce bubbles and cheese is melted, about 15 minutes. Dot with crema, sprinkle with remaining cheese and, if using, chopped onion, then serve immediately.
ORANGE AND ALMOND CAKE
Yield: 10 slices
Serving Size: 1 slice
Source: Great Healthy Food - Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/613.shtml
Ingredients
3/4 cup all-purpose flour
Pinch of salt
2 teaspoons baking powder
2 large eggs
1/2 cup reduced-fat margarine, at room temperature
1/3 cup plus 2 tablespoons granulated sugar
1/3 cup ground almonds
1/2 teaspoon almond extract
2 teaspoons finely grated orange zest
Directions
Preheat the oven to 350 degrees F.
Lightly grease the base of an 8-inch non-stick baking pan and line with parchment paper.
Sift the flour, salt and baking powder together. Beat the eggs until they are light and frothy.
Beat the margarine and sugar together until smooth and creamy. Add the beaten eggs gradually, beating well between each addition. If the mixture shows any signs of curdling, beat in a little of the flour mixture.
Stir in the flour mixture together with the ground almonds, almond extract and orange zest and mix lightly to a thick, fluid (but not runny) consistency, adding a little orange juice or water if necessary.
Pour into the prepared pan, smooth the top, and bake in the center of the oven for about 45-50 minutes, or until a skewer comes out clean when inserted into the center.
Strip off the parchment paper and leave the cake to cool on a wire rack.
Nutritional Information Per Serving: Calories: 122; Protein: 2 g; Fat: 6 g; Sodium: 99 mg; Cholesterol: 32 mg; Dietary Fiber: 0 g; Carbohydrates: 16 g; Exchanges: 1/2 Starch, 2/3 Other Carbohydrate, 1 Fat
BAKED ZITI
This was originally posted on April 2, 2010. Great for a yummy, easy meal.
What to fix when you've just gotten home from work and you want something good, hot and with a minimum amount of effort? Baked Ziti fits the bill on all three counts. And if you're like me, chances are you have all the makings in your cupboard and fridge.
Here's what it takes:
16 ounce box of ziti
26 ounce jar of spaghetti sauce
1 jar-full of water
2 C shredded cheese
Okay, I can hear you asking, "What brand of spaghetti sauce? What type of sauce? And the cheese...Cheddar? Mozzarella? Can it be the stuff already shredded and in a bag or does it have to be a block of cheese that I grate and measure?" Here's the good part: Use what you have.
Pre-heat oven to 350 degrees F.
Take a 9 X 13 inch baking pan. Dump the dried ziti into the pan. (No, no, do NOT cook the ziti first. Dump the ziti uncooked straight from the box.) Pour the spaghetti sauce into the pan and add one jar-full of water into the pan. Stir to mix. Add most of the shredded cheese, reserving 1/4-1/2 cup of cheese. Stir to mix. Bake in pre-heated oven for 35 minutes. Top with remaining cheese and bake for another 5 minutes for a total time of 40 minutes.
Serve with a salad and possibly garlic bread.
See? Simple, hot, good and with at minimum amount of energy. What could be better for an after-work or weekend dinner?
Friday, February 12, 2016
Friday Recipes
Here are six recipes to help you through the weekend. Enjoy!
TANDOORI CHICKEN
Yield: 9 servings
Source: Suzi Castle's Deliciously Healthy Favorite Foods Cookbook
Info: http://diabeticgourmet.com/book_archive/details/16.shtml
Ingredients
3 pounds boneless, skinless chicken breasts
1 cup plain nonfat yogurt
1 teaspoon Morton lite Salt Mixture
1 teaspoon pepper
1 teaspoon paprika
1 teaspoon dried ginger
1 teaspoon curry powder
2 tablespoons lemon juice
1/2 teaspoon red food coloring, optional
3 cloves garlic, minced
Directions
Mix all ingredients. Marinate chicken in refrigerator for 8 hours or overnight.
Remove chicken from marinade and place on aluminum foil-lined cookie sheet sprayed with non-stick spray.
Bake in a preheated 425 degree F. oven for 35 minutes, or barbecue 5" from hot coals for 10 to 15 minutes, turning once. Serve with rice, if desired.
Nutritional Information Per Serving: Calories: 156; Fat: 1.62 grams; Carbohydrates: 1.78 grams; Protein: 20.6 grams; Sodium: 302 mg; Cholesterol: 76 mg
Exchanges: 3 Lean Meat, 2 Fat
ORANGE AND ALMOND CAKE
Yield: 10 slices
Serving Size: 1 slice
View Online: http://diabeticgourmet.com/recipes/html/613.shtml
Ingredients
3/4 cup all-purpose flour
Pinch of salt
2 teaspoons baking powder
2 large eggs
1/2 cup reduced-fat margarine, at room temperature
1/3 cup plus 2 tablespoons granulated sugar
1/3 cup ground almonds
1/2 teaspoon almond extract
2 teaspoons finely grated orange zest
Directions
Preheat the oven to 350 degrees F.
Lightly grease the base of an 8-inch non-stick baking pan and line with parchment paper.
Sift the flour, salt and baking powder together. Beat the eggs until they are light and frothy.
Beat the margarine and sugar together until smooth and creamy. Add the beaten eggs gradually, beating well between each addition. If the mixture shows any signs of curdling, beat in a little of the flour mixture.
Stir in the flour mixture together with the ground almonds, almond extract and orange zest and mix lightly to a thick, fluid (but not runny) consistency, adding a little orange juice or water if necessary.
Pour into the prepared pan, smooth the top, and bake in the center of the oven for about 45-50 minutes, or until a skewer comes out clean when inserted into the center.
Strip off the parchment paper and leave the cake to cool on a wire rack.
Nutritional Information Per Serving: Chttp://www.tablespoon.com/recipes/skinny-mexican-chicken-casserole/958178f6-6223-4c2a-85f3-61aca1fc7077?utm_source=Email_newsletter&utm_medium=email&utm_campaign=TBSP_01_11_2016alories: 122 ; Protein: 2 g ; Fat: 6 g ; Sodium: 99 mg; Cholesterol: 32 mg ; Dietary Fiber: 0 g ; Carbohydrates: 16 g
Exchanges: 1/2 Starch, 2/3 Other Carbohydrate, 1 Fat
CRANBERRY-NUT RUGALACH
Not sure if someone sent this to me on an emailing list, or if I simply sent it to myself so I wouldn't lose the recipe. Either way, it's originally from Weight Watchers. The points value is from 2007.
POINTS® Value: 2
Servings: 16
Preparation Time: 12 min; Cooking Time: 15 min; Level of Difficulty: Easy
The recipe begins, “There's just one word for these flaky, traditional Jewish cookies filled with cranberries and nuts: Delicious! Try them for the Jewish New Year.”
Ingredients
1 sprays cooking spray
1/4 cup dried cranberries, finely chopped (coat knife with cooking spray before chopping to prevent sticking)
1/4 cup walnut halves, finely chopped
1 Tbsp sugar, granulated
8 oz Pillsbury Reduced-Fat Crescent(s), or similar product
1 Tbsp all-purpose flour
1 Tbsp powdered sugar
Instructions
Preheat oven to 375°F. Lightly coat a cookie sheet with cooking spray.
To make filling, combine cranberries, walnuts and granulated sugar in a small bowl; set aside.
Roll out crescent rolls on a lightly floured surface (use 1 tablespoon flour) to an 11-inch square. Separate along perforations into 8 triangles. Cut each in half lengthwise, making 16 long triangles. Spoon a generous teaspoon of filling onto each triangle, leaving bare pastry at top and bottom of triangle. Roll each triangle from wide end to narrow tip.
Spread out rolled wedges on prepared cookie sheet. Bake until golden brown, about 15 minutes. Remove from oven and let sit 5 minutes. Move rugalach close together so they are just touching each other. Place powdered sugar in a sieve and dust over rugalach. Yields 1 cookie per serving. (Note: These cookies taste best served warm. Reheat for 5 minutes in a preheated 325°F oven. Do not microwave – it will toughen the dough.)
SKILLET STROGANOFF
This comes from the Delish e-newsletter. It begins, “Skillet stroganoff is as comforting as it sounds: Tossed with a white wine-sour cream sauce, this steak, mushrooms, and fettuccine skillet is too good to pass up.” Total Time: 30 minutes; Prep Time: 10 minutes; Level: Easy; Serves: 4
To view this online, click here.
Ingredients
12 oz. fettuccine
3 tbsp. butter
3/4 lb. London broil
kosher salt
1 large onion, diced
8 oz. sliced baby bella mushrooms
2 cloves garlic, minced
2 tbsp. all-purpose flour
1/2 c. beef broth
1/2 c. dry white wine
1/4 c. sour cream
Chopped fresh parsley, for garnish
Directions
In a large pot of salted boiling water, cook fettuccine until al dente according to package directions. Drain, reserving 1 cup pasta water, and return to pot.
Meanwhile, in a large skillet over medium-high heat, melt 1 tablespoon butter. Add steak and season with salt. Cook 5 minutes, then flip and cook until desired doneness. Transfer to a cutting board to let rest 5 minutes, then slice.
Drain fat from skillet and melt 1 tablespoon butter over medium heat. Cook onion, mushrooms, and garlic until golden, then transfer to a plate. Add remaining tablespoon butter and flour and stir until golden. Add beef broth and white wine and let simmer until thick. Return vegetables and steak to skillet and toss with sauce, then add cooked noodles, tossing until completely coated. (Add reserved pasta water if necessary.)
Remove from heat and stir in sour cream. Garnish with parsley and serve.
SKINNY BEEF & BROCCOLI NOODLES
This also comes from the Delish e-newsletter. It begins, “With soy sauce-infused flank steak and broccoli, these rice noodles are so much better than takeout.” Total Time: 35 minutes; Prep Time: 15 minutes; Level: Easy; Serves: 4
To view this online, click here.
Ingredients
1 lb. wide rice noodles or udon noodles
1/3 c. low-sodium soy sauce
3 cloves garlic, minced
Juice of 2 limes
1 tbsp. Sriracha hot sauce
1 tsp. honey
3 tbsp. sesame oil
1 tbsp. cornstarch
3/4 lb. flank steak, thinly sliced against the grain
1 large head broccoli, cut into florets
8 oz. baby bella mushrooms, sliced
Lime wedges, for serving
Directions
In a large pot of salted boiling water, cook noodles according to package directions until al dente. Drain.
In a small bowl, whisk together soy sauce, garlic, lime juice, Sriracha, honey, and 2 tablespoons sesame oil. Whisk in cornstarch and set aside.
In a large skillet over medium-high heat, heat remaining tablespoon sesame oil. Add steak and cook 3 to 5 minutes. Add broccoli and mushrooms and 2 tablespoons water and stir, cooking until tender, about 6 minutes more. Reduce heat to low and add cooked noodles and reserved sauce to skillet. Toss until fully coated and warmed through. Serve with lime wedges.
RICE PUDDING IN A MUG
This comes from The Kitchn's e-newsletters. I love the site, as well as its sibling site, Apartment Therapy. If you haven't checked out these two sites, and/or signed up for their e-newsletters, you should!
This recipe serves 2, and can be viewed online by clicking here.
1 large egg
1/3 cup granulated sugar
3/4 cup whole milk
1 teaspoon vanilla extract
1/2 teaspoon cinnamon
Pinch salt
1 1/2 cups cooked rice, any kind
In a medium bowl, whisk together the egg and sugar until light and fluffy. Whisk in the milk, vanilla extract, cinnamon, and salt. Add the cooked rice, and stir until well-combined. Divide the mixture between two tall mugs. Microwave on full power for 2 to 4 minutes, until the pudding has set. (Cooking time will vary greatly depending on your microwave and the width and depth of the mug. Start with 2 minutes and continue cooking in 30-second increments until it is done.)
Carefully remove the mugs from the microwave and let them stand for a minute or two before serving. If you like, top each pudding with an extra sprinkle of cinnamon, citrus zest, raisins, or whipped cream.
TANDOORI CHICKEN
Yield: 9 servings
Source: Suzi Castle's Deliciously Healthy Favorite Foods Cookbook
Info: http://diabeticgourmet.com/book_archive/details/16.shtml
Ingredients
3 pounds boneless, skinless chicken breasts
1 cup plain nonfat yogurt
1 teaspoon Morton lite Salt Mixture
1 teaspoon pepper
1 teaspoon paprika
1 teaspoon dried ginger
1 teaspoon curry powder
2 tablespoons lemon juice
1/2 teaspoon red food coloring, optional
3 cloves garlic, minced
Directions
Mix all ingredients. Marinate chicken in refrigerator for 8 hours or overnight.
Remove chicken from marinade and place on aluminum foil-lined cookie sheet sprayed with non-stick spray.
Bake in a preheated 425 degree F. oven for 35 minutes, or barbecue 5" from hot coals for 10 to 15 minutes, turning once. Serve with rice, if desired.
Nutritional Information Per Serving: Calories: 156; Fat: 1.62 grams; Carbohydrates: 1.78 grams; Protein: 20.6 grams; Sodium: 302 mg; Cholesterol: 76 mg
Exchanges: 3 Lean Meat, 2 Fat
ORANGE AND ALMOND CAKE
Yield: 10 slices
Serving Size: 1 slice
View Online: http://diabeticgourmet.com/recipes/html/613.shtml
Ingredients
3/4 cup all-purpose flour
Pinch of salt
2 teaspoons baking powder
2 large eggs
1/2 cup reduced-fat margarine, at room temperature
1/3 cup plus 2 tablespoons granulated sugar
1/3 cup ground almonds
1/2 teaspoon almond extract
2 teaspoons finely grated orange zest
Directions
Preheat the oven to 350 degrees F.
Lightly grease the base of an 8-inch non-stick baking pan and line with parchment paper.
Sift the flour, salt and baking powder together. Beat the eggs until they are light and frothy.
Beat the margarine and sugar together until smooth and creamy. Add the beaten eggs gradually, beating well between each addition. If the mixture shows any signs of curdling, beat in a little of the flour mixture.
Stir in the flour mixture together with the ground almonds, almond extract and orange zest and mix lightly to a thick, fluid (but not runny) consistency, adding a little orange juice or water if necessary.
Pour into the prepared pan, smooth the top, and bake in the center of the oven for about 45-50 minutes, or until a skewer comes out clean when inserted into the center.
Strip off the parchment paper and leave the cake to cool on a wire rack.
Nutritional Information Per Serving: Chttp://www.tablespoon.com/recipes/skinny-mexican-chicken-casserole/958178f6-6223-4c2a-85f3-61aca1fc7077?utm_source=Email_newsletter&utm_medium=email&utm_campaign=TBSP_01_11_2016alories: 122 ; Protein: 2 g ; Fat: 6 g ; Sodium: 99 mg; Cholesterol: 32 mg ; Dietary Fiber: 0 g ; Carbohydrates: 16 g
Exchanges: 1/2 Starch, 2/3 Other Carbohydrate, 1 Fat
CRANBERRY-NUT RUGALACH
Not sure if someone sent this to me on an emailing list, or if I simply sent it to myself so I wouldn't lose the recipe. Either way, it's originally from Weight Watchers. The points value is from 2007.
POINTS® Value: 2
Servings: 16
Preparation Time: 12 min; Cooking Time: 15 min; Level of Difficulty: Easy
The recipe begins, “There's just one word for these flaky, traditional Jewish cookies filled with cranberries and nuts: Delicious! Try them for the Jewish New Year.”
Ingredients
1 sprays cooking spray
1/4 cup dried cranberries, finely chopped (coat knife with cooking spray before chopping to prevent sticking)
1/4 cup walnut halves, finely chopped
1 Tbsp sugar, granulated
8 oz Pillsbury Reduced-Fat Crescent(s), or similar product
1 Tbsp all-purpose flour
1 Tbsp powdered sugar
Instructions
Preheat oven to 375°F. Lightly coat a cookie sheet with cooking spray.
To make filling, combine cranberries, walnuts and granulated sugar in a small bowl; set aside.
Roll out crescent rolls on a lightly floured surface (use 1 tablespoon flour) to an 11-inch square. Separate along perforations into 8 triangles. Cut each in half lengthwise, making 16 long triangles. Spoon a generous teaspoon of filling onto each triangle, leaving bare pastry at top and bottom of triangle. Roll each triangle from wide end to narrow tip.
Spread out rolled wedges on prepared cookie sheet. Bake until golden brown, about 15 minutes. Remove from oven and let sit 5 minutes. Move rugalach close together so they are just touching each other. Place powdered sugar in a sieve and dust over rugalach. Yields 1 cookie per serving. (Note: These cookies taste best served warm. Reheat for 5 minutes in a preheated 325°F oven. Do not microwave – it will toughen the dough.)
SKILLET STROGANOFF
This comes from the Delish e-newsletter. It begins, “Skillet stroganoff is as comforting as it sounds: Tossed with a white wine-sour cream sauce, this steak, mushrooms, and fettuccine skillet is too good to pass up.” Total Time: 30 minutes; Prep Time: 10 minutes; Level: Easy; Serves: 4
To view this online, click here.
Ingredients
12 oz. fettuccine
3 tbsp. butter
3/4 lb. London broil
kosher salt
1 large onion, diced
8 oz. sliced baby bella mushrooms
2 cloves garlic, minced
2 tbsp. all-purpose flour
1/2 c. beef broth
1/2 c. dry white wine
1/4 c. sour cream
Chopped fresh parsley, for garnish
Directions
In a large pot of salted boiling water, cook fettuccine until al dente according to package directions. Drain, reserving 1 cup pasta water, and return to pot.
Meanwhile, in a large skillet over medium-high heat, melt 1 tablespoon butter. Add steak and season with salt. Cook 5 minutes, then flip and cook until desired doneness. Transfer to a cutting board to let rest 5 minutes, then slice.
Drain fat from skillet and melt 1 tablespoon butter over medium heat. Cook onion, mushrooms, and garlic until golden, then transfer to a plate. Add remaining tablespoon butter and flour and stir until golden. Add beef broth and white wine and let simmer until thick. Return vegetables and steak to skillet and toss with sauce, then add cooked noodles, tossing until completely coated. (Add reserved pasta water if necessary.)
Remove from heat and stir in sour cream. Garnish with parsley and serve.
SKINNY BEEF & BROCCOLI NOODLES
This also comes from the Delish e-newsletter. It begins, “With soy sauce-infused flank steak and broccoli, these rice noodles are so much better than takeout.” Total Time: 35 minutes; Prep Time: 15 minutes; Level: Easy; Serves: 4
To view this online, click here.
Ingredients
1 lb. wide rice noodles or udon noodles
1/3 c. low-sodium soy sauce
3 cloves garlic, minced
Juice of 2 limes
1 tbsp. Sriracha hot sauce
1 tsp. honey
3 tbsp. sesame oil
1 tbsp. cornstarch
3/4 lb. flank steak, thinly sliced against the grain
1 large head broccoli, cut into florets
8 oz. baby bella mushrooms, sliced
Lime wedges, for serving
Directions
In a large pot of salted boiling water, cook noodles according to package directions until al dente. Drain.
In a small bowl, whisk together soy sauce, garlic, lime juice, Sriracha, honey, and 2 tablespoons sesame oil. Whisk in cornstarch and set aside.
In a large skillet over medium-high heat, heat remaining tablespoon sesame oil. Add steak and cook 3 to 5 minutes. Add broccoli and mushrooms and 2 tablespoons water and stir, cooking until tender, about 6 minutes more. Reduce heat to low and add cooked noodles and reserved sauce to skillet. Toss until fully coated and warmed through. Serve with lime wedges.
RICE PUDDING IN A MUG
This comes from The Kitchn's e-newsletters. I love the site, as well as its sibling site, Apartment Therapy. If you haven't checked out these two sites, and/or signed up for their e-newsletters, you should!
This recipe serves 2, and can be viewed online by clicking here.
1 large egg
1/3 cup granulated sugar
3/4 cup whole milk
1 teaspoon vanilla extract
1/2 teaspoon cinnamon
Pinch salt
1 1/2 cups cooked rice, any kind
In a medium bowl, whisk together the egg and sugar until light and fluffy. Whisk in the milk, vanilla extract, cinnamon, and salt. Add the cooked rice, and stir until well-combined. Divide the mixture between two tall mugs. Microwave on full power for 2 to 4 minutes, until the pudding has set. (Cooking time will vary greatly depending on your microwave and the width and depth of the mug. Start with 2 minutes and continue cooking in 30-second increments until it is done.)
Carefully remove the mugs from the microwave and let them stand for a minute or two before serving. If you like, top each pudding with an extra sprinkle of cinnamon, citrus zest, raisins, or whipped cream.
Thursday, October 8, 2015
Diabetic Thursday
Many people think of diabetes as a disease that one develops as an adult. While this may be true for Type II diabetes, many children (and their families) are struggling with Type I diabetes. Today's article from Diabetic Gourmet Magazine discusses healthy diets when dealing with Type I diabetes. It's titled ”Healthy Diets for Kids with Type 1 Diabetes Can Be Hard on Parents”. If you're dealing with a child with Type 1 diabetes, you'll no doubt find helpful info in the article.
And now, for today's six recipes. Enjoy!
ORANGE AND ALMOND CAKE
Yield: 10 slices; Serving Size: 1 slice
Source: "Great Healthy Food - Diabetes" by Azmina Govindji
Book Info: http://diabeticgourmet.com/book_archive/details/17.shtml
Print Version: http://diabeticgourmet.com/recipes/html/613.shtml
Ingredients
3/4 cup all-purpose flour
Pinch of salt
2 teaspoons baking powder
2 large eggs
1/2 cup reduced-fat margarine, at room temperature
1/3 cup plus 2 tablespoons granulated sugar
1/3 cup ground almonds
1/2 teaspoon almond extract
2 teaspoons finely grated orange zest
Directions
Preheat the oven to 350 degrees F.
Lightly grease the base of an 8-inch non-stick baking pan and line with parchment paper.
Sift the flour, salt and baking powder together. Beat the eggs until they are light and frothy.
Beat the margarine and sugar together until smooth and creamy. Add the beaten eggs gradually, beating well between each addition. If the mixture shows any signs of curdling, beat in a little of the flour mixture.
Stir in the flour mixture together with the ground almonds, almond extract and orange zest and mix lightly to a thick, fluid (but not runny) consistency, adding a little orange juice or water if necessary.
Pour into the prepared pan, smooth the top, and bake in the center of the oven for about 45-50 minutes, or until a skewer comes out clean when inserted into the center.
Strip off the parchment paper and leave the cake to cool on a wire rack.
Nutritional Information Per Serving (1/10 of recipe): Calories: 122, Protein: 2 g, Fat: 6 g, Carbohydrate: 16 g, Fiber: 0 g, Cholesterol: 32 mg, Sodium: 99 mg, Diabetic Exchanges: 1/2 Starch, 2/3 Other Carbohydrate, 1 Fat
CHOCOLATE FILLED CAKE ROLL
Servings: 4 (1/2 cup)
Find this recipe at: http://diabeticgourmet.com/recipes/html/118.shtml
Ingredients
Cake:
5 eggs
1/2 cup sugar
3 packets of Sweet'n Low
1 teaspoon vanilla extract
3/4 cup all-purpose flour
2 tablespoons cornstarch
1 teaspoon baking powder
Filling:
2 cups skim milk
1 package sugar-free chocolate instant pudding mix
Topping:
2 teaspoons sugar-free cocoa mix
Directions
Preheat oven to 400F.
Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.
Beat eggs in a large bowl with electric mixer until fluffy.
Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.
Sift flour, cornstarch, and baking powder together.
Sprinkle half the mixture over batter; fold in with spatula.
Repeat with remaining flour mixture.
Spread batter evenly in pan.
Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.
Arrange a towel on work surface and cover with aluminum foil.
Loosen edges of cake; unmold on foil.
Roll cake jelly roll style, using towel as a guide.
Leave cake rolled until it cools into jelly roll shape.
To make filling, blend milk with pudding mix according to package directions.
Refrigerate pudding until it thickens.
Unroll cake, spread evenly with pudding, and reroll.
Lightly sprinkle sugar-free cocoa over the top to decorate.
Cut into 1" slices and serve.
Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch
BEAN BURGERS
Yield: 8 servings
Source: "Magic Menus for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/3.shtml
Ingredient
1 (16 ounce) can kidney, pinto, or black beans
2 cups cooked brown rice or millet
2 tablespoons ketchup
2 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried basil
1/4 cup Parmesan cheese
1/4 cup finely chopped onions
Salt and pepper to taste (optional)
Directions
Combine all ingredients in a large bowl and mash with a fork or potato masher.
Divide mixture into 8 burgers, making patties about 1/2 inch thick. You may need to wet your hands to keep the mixture from sticking.
Coat a nonstick skillet with vegetable spray. Cook burgers over medium heat until browned on both sides, about 7-9 minutes.
Nutritional Information Per Serving (1 burger): Calories: 122, Fat: 2 g, Cholesterol: 4 mg, Sodium: 308 mg, Carbohydrate: 22 g, Dietary Fiber: 3 g, Sugars: 3 g, Protein: 6 g, Diabetic Exchanges: 1-1/2 Starch
FANNY'S CHICKEN AND RICE
Yield: 6 Servings
Serving Size: 1 breast half, or 1 drumstick and thigh, plus 1/2 cup rice and 1/2 cup sauce.
Source: The New Family Cookbook for People with Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/711.shtml
Ingredients
3/4 cup uncooked brown rice
6 skinless chicken breasts, or 6 skinless chicken thighs and drumsticks (about 2 pounds)
1 cup chopped onion
3/4 cup chopped green bell pepper
2 cloves garlic, minced
1 tablespoon canola or corn oil
2 teaspoons curry powder
1-1/2 teaspoons fresh thyme, or 1/2 teaspoon dried thyme
3/4 teaspoon salt
1 (14-15 ounce) can diced tomatoes, with juice
1 tablespoon chopped fresh parsley
2 tablespoons dried currants
2 tablespoons slivered almonds
Directions
Preheat the oven to 425 degrees F.
Prepare a shallow baking pan with non-stick pan spray.
Add the rice to 3 cups boiling water in a medium saucepan; cover and simmer 50 to 60 minutes.
While the rice is cooking, put the chicken in the prepared pan. Bake, uncovered, 20 minutes.
While the chicken is cooking, saute the onion, pepper, and garlic in the oil in a large skillet for 5 minutes, until tender; add the curry powder, thyme, and salt and blend thoroughly. Add the tomatoes with their liquid, and the parsley; heat to a simmer.
Pour the sauce over the chicken and sprinkle with the currants. Cover and bake at 350 degrees F. for 25 minutes.
While the chicken is cooking, toast the almonds in a small skillet over medium heat for 3 minutes, or until lightly browned and fragrant.
To serve, arrange the chicken parts next to 1/2 cup rice on individual plates. Divide the sauce over the rice. Sprinkle the almonds over the chicken.
Nutritional Information Per Serving: Calories: 304; Protein: 30 g; Fat: 8 g; Sodium: 469 mg; Cholesterol: 73 mg; Dietary Fiber: 3 g; Sugars: 7 g; Carbohydrates: 28 g; Exchanges: 1-1/2 Starch/Bread, 1 Vegetable, 4 Very Lean Meat, 1/2 Fat
GINGERED ORANGE CARROTS
4 g sugars and 2 g dietary fiber.
Makes about 2 cups (4 servings)
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/351.shtml
Ingredients
6 medium carrots (about 3/4 pound), peeled and sliced
1/2 cup homemade chicken broth, or canned reduced-sodium chicken broth
1/4 cup orange juice
2 teaspoons margarine
1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger
Directions
Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.
Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 72 mg; Cholesterol: 0 mg ; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 1/2 Fat
ZUCCHINI-ONION FRITTATA
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/772.shtml
Ingredients
2 cups fat-free egg substitute
1/4 cup grated Parmesan cheese
1 tablespoon extra virgin olive oil
2 medium zucchini squashes, thinly sliced
1 medium yellow onion, thinly sliced
1 teaspoon crushed garlic
1/4 teaspoon salt
1/4 teaspoon ground black pepper
Directions
Preheat the oven to 350 degrees F. In a medium bowl, whisk together the eggs and Parmesan cheese and set aside.
Coat the bottom and sides of a large, nonstick, oven-proof skillet with cooking spray and add the olive oil. Add the zucchini, onions, garlic, salt, and pepper and saute over medium-high heat for several minutes, until tender. Spread the mixture evenly over the bottom of the skillet.
Pour the egg mixture over the vegetables. Cook without stirring for 3 minutes, until the bottom of the frittata is just set.
Place the frittata in the oven and bake uncovered for 12 to 15 minutes or until the eggs are set but not dry. Loosen the edges of the frittata and invert it onto a plate. Cut the frittata into 4 wedges and serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 139, Carbohydrate: 7 g, Cholesterol: 5 mg, Fat: 5.4 g, Saturated Fat: 1.7 g, Fiber: 1.4 g, Protein: 16 g, Sodium: 514 mg, Calcium: 142 mg
Diabetic Exchanges: 2 Very Lean Meat, 1 Vegetable, 1 Fat
And now, for today's six recipes. Enjoy!
ORANGE AND ALMOND CAKE
Yield: 10 slices; Serving Size: 1 slice
Source: "Great Healthy Food - Diabetes" by Azmina Govindji
Book Info: http://diabeticgourmet.com/book_archive/details/17.shtml
Print Version: http://diabeticgourmet.com/recipes/html/613.shtml
Ingredients
3/4 cup all-purpose flour
Pinch of salt
2 teaspoons baking powder
2 large eggs
1/2 cup reduced-fat margarine, at room temperature
1/3 cup plus 2 tablespoons granulated sugar
1/3 cup ground almonds
1/2 teaspoon almond extract
2 teaspoons finely grated orange zest
Directions
Preheat the oven to 350 degrees F.
Lightly grease the base of an 8-inch non-stick baking pan and line with parchment paper.
Sift the flour, salt and baking powder together. Beat the eggs until they are light and frothy.
Beat the margarine and sugar together until smooth and creamy. Add the beaten eggs gradually, beating well between each addition. If the mixture shows any signs of curdling, beat in a little of the flour mixture.
Stir in the flour mixture together with the ground almonds, almond extract and orange zest and mix lightly to a thick, fluid (but not runny) consistency, adding a little orange juice or water if necessary.
Pour into the prepared pan, smooth the top, and bake in the center of the oven for about 45-50 minutes, or until a skewer comes out clean when inserted into the center.
Strip off the parchment paper and leave the cake to cool on a wire rack.
Nutritional Information Per Serving (1/10 of recipe): Calories: 122, Protein: 2 g, Fat: 6 g, Carbohydrate: 16 g, Fiber: 0 g, Cholesterol: 32 mg, Sodium: 99 mg, Diabetic Exchanges: 1/2 Starch, 2/3 Other Carbohydrate, 1 Fat
CHOCOLATE FILLED CAKE ROLL
Servings: 4 (1/2 cup)
Find this recipe at: http://diabeticgourmet.com/recipes/html/118.shtml
Ingredients
Cake:
5 eggs
1/2 cup sugar
3 packets of Sweet'n Low
1 teaspoon vanilla extract
3/4 cup all-purpose flour
2 tablespoons cornstarch
1 teaspoon baking powder
Filling:
2 cups skim milk
1 package sugar-free chocolate instant pudding mix
Topping:
2 teaspoons sugar-free cocoa mix
Directions
Preheat oven to 400F.
Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.
Beat eggs in a large bowl with electric mixer until fluffy.
Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.
Sift flour, cornstarch, and baking powder together.
Sprinkle half the mixture over batter; fold in with spatula.
Repeat with remaining flour mixture.
Spread batter evenly in pan.
Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.
Arrange a towel on work surface and cover with aluminum foil.
Loosen edges of cake; unmold on foil.
Roll cake jelly roll style, using towel as a guide.
Leave cake rolled until it cools into jelly roll shape.
To make filling, blend milk with pudding mix according to package directions.
Refrigerate pudding until it thickens.
Unroll cake, spread evenly with pudding, and reroll.
Lightly sprinkle sugar-free cocoa over the top to decorate.
Cut into 1" slices and serve.
Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch
BEAN BURGERS
Yield: 8 servings
Source: "Magic Menus for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/3.shtml
Ingredient
1 (16 ounce) can kidney, pinto, or black beans
2 cups cooked brown rice or millet
2 tablespoons ketchup
2 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried basil
1/4 cup Parmesan cheese
1/4 cup finely chopped onions
Salt and pepper to taste (optional)
Directions
Combine all ingredients in a large bowl and mash with a fork or potato masher.
Divide mixture into 8 burgers, making patties about 1/2 inch thick. You may need to wet your hands to keep the mixture from sticking.
Coat a nonstick skillet with vegetable spray. Cook burgers over medium heat until browned on both sides, about 7-9 minutes.
Nutritional Information Per Serving (1 burger): Calories: 122, Fat: 2 g, Cholesterol: 4 mg, Sodium: 308 mg, Carbohydrate: 22 g, Dietary Fiber: 3 g, Sugars: 3 g, Protein: 6 g, Diabetic Exchanges: 1-1/2 Starch
FANNY'S CHICKEN AND RICE
Yield: 6 Servings
Serving Size: 1 breast half, or 1 drumstick and thigh, plus 1/2 cup rice and 1/2 cup sauce.
Source: The New Family Cookbook for People with Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/711.shtml
Ingredients
3/4 cup uncooked brown rice
6 skinless chicken breasts, or 6 skinless chicken thighs and drumsticks (about 2 pounds)
1 cup chopped onion
3/4 cup chopped green bell pepper
2 cloves garlic, minced
1 tablespoon canola or corn oil
2 teaspoons curry powder
1-1/2 teaspoons fresh thyme, or 1/2 teaspoon dried thyme
3/4 teaspoon salt
1 (14-15 ounce) can diced tomatoes, with juice
1 tablespoon chopped fresh parsley
2 tablespoons dried currants
2 tablespoons slivered almonds
Directions
Preheat the oven to 425 degrees F.
Prepare a shallow baking pan with non-stick pan spray.
Add the rice to 3 cups boiling water in a medium saucepan; cover and simmer 50 to 60 minutes.
While the rice is cooking, put the chicken in the prepared pan. Bake, uncovered, 20 minutes.
While the chicken is cooking, saute the onion, pepper, and garlic in the oil in a large skillet for 5 minutes, until tender; add the curry powder, thyme, and salt and blend thoroughly. Add the tomatoes with their liquid, and the parsley; heat to a simmer.
Pour the sauce over the chicken and sprinkle with the currants. Cover and bake at 350 degrees F. for 25 minutes.
While the chicken is cooking, toast the almonds in a small skillet over medium heat for 3 minutes, or until lightly browned and fragrant.
To serve, arrange the chicken parts next to 1/2 cup rice on individual plates. Divide the sauce over the rice. Sprinkle the almonds over the chicken.
Nutritional Information Per Serving: Calories: 304; Protein: 30 g; Fat: 8 g; Sodium: 469 mg; Cholesterol: 73 mg; Dietary Fiber: 3 g; Sugars: 7 g; Carbohydrates: 28 g; Exchanges: 1-1/2 Starch/Bread, 1 Vegetable, 4 Very Lean Meat, 1/2 Fat
GINGERED ORANGE CARROTS
4 g sugars and 2 g dietary fiber.
Makes about 2 cups (4 servings)
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/351.shtml
Ingredients
6 medium carrots (about 3/4 pound), peeled and sliced
1/2 cup homemade chicken broth, or canned reduced-sodium chicken broth
1/4 cup orange juice
2 teaspoons margarine
1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger
Directions
Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.
Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 72 mg; Cholesterol: 0 mg ; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 1/2 Fat
ZUCCHINI-ONION FRITTATA
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/772.shtml
Ingredients
2 cups fat-free egg substitute
1/4 cup grated Parmesan cheese
1 tablespoon extra virgin olive oil
2 medium zucchini squashes, thinly sliced
1 medium yellow onion, thinly sliced
1 teaspoon crushed garlic
1/4 teaspoon salt
1/4 teaspoon ground black pepper
Directions
Preheat the oven to 350 degrees F. In a medium bowl, whisk together the eggs and Parmesan cheese and set aside.
Coat the bottom and sides of a large, nonstick, oven-proof skillet with cooking spray and add the olive oil. Add the zucchini, onions, garlic, salt, and pepper and saute over medium-high heat for several minutes, until tender. Spread the mixture evenly over the bottom of the skillet.
Pour the egg mixture over the vegetables. Cook without stirring for 3 minutes, until the bottom of the frittata is just set.
Place the frittata in the oven and bake uncovered for 12 to 15 minutes or until the eggs are set but not dry. Loosen the edges of the frittata and invert it onto a plate. Cut the frittata into 4 wedges and serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 139, Carbohydrate: 7 g, Cholesterol: 5 mg, Fat: 5.4 g, Saturated Fat: 1.7 g, Fiber: 1.4 g, Protein: 16 g, Sodium: 514 mg, Calcium: 142 mg
Diabetic Exchanges: 2 Very Lean Meat, 1 Vegetable, 1 Fat
Friday, August 7, 2015
Weekend Recipes
Here's to the weekend; hope your's is good! Here are six recipes to try over the next few days. Enjoy!
ORANGE AND ALMOND CAKE
Yield: 10 slices
Serving Size: 1 slice
Source: Great Healthy Food - Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/613.shtml
Ingredients
3/4 cup all-purpose flour
Pinch of salt
2 teaspoons baking powder
2 large eggs
1/2 cup reduced-fat margarine, at room temperature
1/3 cup plus 2 tablespoons granulated sugar
1/3 cup ground almonds
1/2 teaspoon almond extract
2 teaspoons finely grated orange zest
Directions
Preheat the oven to 350 degrees F.
Lightly grease the base of an 8-inch non-stick baking pan and line with parchment paper.
Sift the flour, salt and baking powder together. Beat the eggs until they are light and frothy.
Beat the margarine and sugar together until smooth and creamy. Add the beaten eggs gradually, beating well between each addition. If the mixture shows any signs of curdling, beat in a little of the flour mixture.
Stir in the flour mixture together with the ground almonds, almond extract and orange zest and mix lightly to a thick, fluid (but not runny) consistency, adding a little orange juice or water if necessary.
Pour into the prepared pan, smooth the top, and bake in the center of the oven for about 45-50 minutes, or until a skewer comes out clean when inserted into the center.
Strip off the parchment paper and leave the cake to cool on a wire rack.
Nutritional Information Per Serving: Calories: 122; Protein: 2 g; Fat: 6 g; Sodium: 99 mg; Cholesterol: 32 mg; Dietary Fiber: 0 g; Carbohydrates: 16 g; Exchanges: 1/2 Starch, 2/3 Other Carbohydrate, 1 Fat
VANILLA CHEESECAKE WITH SALTED CARAMEL
This comes from Tablespoon.com, and begins, “Creamy vanilla cheesecake with a graham cracker crust and drizzled with a dark salted caramel.” Prep Time: 1 hr 30 min; Total Time: 5 hr 30 mini; Servings: 12.
To view this online, click here.
Ingredients
Crust:
2 cups crushed graham cracker crumbs
3 tablespoons sugar
1/2 cup butter, melted
Cheesecake:
4 (8 ounce) packages cream cheese, softened
1 cup sugar
1 teaspoon vanilla
4 large eggs
Whipped Cream:
1 cup heavy cream, chilled
3 tablespoons sugar
1/2 teaspoon vanilla extract
Salted Caramel:
3/4 cup white sugar
1/4 cup water
1/2 cup whipping cream, warmed
1 tablespoon butter
1/2 teaspoon vanilla extract
1/4 teaspoon sea salt (and more for topping)
Directions
Preheat oven to 325°F.
For the crust: Combine the graham cracker crust, sugar, and butter until well combined. Press into the bottom and up the sides of a 10-inch springform pan. Bake for 5-7 minutes.
For the cheesecake: Beat cream cheese, sugar, and vanilla until light and fluffy. Add eggs one at a time, beating until blended after each egg. Pour into graham cracker crust. Bake for 50-55 minutes or until center is set.
Let cheesecake cool. Run a knife around the outside of the cheesecake before removing the rim. Refrigerate for at least four hours or overnight if possible.
Once cheesecake has cooled, prepare the whipped cream. For the whipping cream: Whip the heavy cream, sugar, and vanilla until soft peaks form. Spread over the top of the cheesecake.
For the salted caramel: In a large heavy saucepan combine the sugar and water over medium heat stirring constantly. Once mixture starts boiling, DO NOT STIR AT ALL. Continue to boil mixture for 8-12 minutes or until mixture turns a golden brown. Remove from heat. The mixture will continue to brown after removed from heat.
Quickly stir in butter and warmed cream, whisking until smooth. Add vanilla and sea salt and stir until combined. Pour into a container to cool. Caramel should be served at room temperature but stored in the fridge. Caramel will harden when cold.
BLT SKILLET PASTA
This also comes from Tablespoon.com. This one begins, “Bacon, arugula, and tomatoes in a creamy sauce.” Prep Time: 20 min; Total Time: 20; Servings: 3
To view this online, click here.
Ingredients
1 can (14.5 oz) Muir Glen™ fire roasted diced tomatoes
2 cups packed baby arugula
6-8 slices of bacon
2 tablespoons mayonnaise
2 tablespoons heavy cream
7 ounces refrigerated fettuccine
Directions
Put a pot of water on the stove and bring to a boil.
Meanwhile, slice your bacon into 1/2-inch slices and put it into a hot skillet. Stir and cook on medium until cooked and starting to crisp, about 7 minutes. Strain out some of the fat but leave a good few tablespoons in the pan.
Add the can of tomatoes with the juices and the arugula and cook until the arugula is wilted, about 5 minutes. Whisk the mayo and cream together and pour it into the skillet. Stir well and turn heat to low.
The water should be boiling at this point, so make sure it is salted well and drop your pasta in. Cook the pasta for only about 3 minutes. Strain the pasta and add it directly to the skillet. Stir and cook for 2 minutes before serving.
BROCCOLI QUICHE BITES
This is from FamiliyTime, and starts off, “After the pastry thaws, it takes just 10 minutes to put together these easy-to-make appetizers that get lots of flavor from a surprising ingredient – vegetable soup mix.” Serves: 24 pieces; Prep Time: 10 minutes; Cook Time: 30 minutes
To view this online, click here.
Ingredients
1/2 of a 17.3-ounce package of Pepperidge Farm® Puff Pastry Sheets (1 sheet), thawed
4 eggs, beaten
1 envelope dry vegetable soup and dip mix
1 package (10 ounces) frozen chopped broccoli, thawed and well drained
1 cup whipped cottage cheese
1/2 cup shredded Cheddar cheese
Preparation
Heat the oven to 375°F. Lightly grease a 9x13-inch shallow baking dish.
Stir the eggs, soup mix, broccoli and cottage cheese in a medium bowl. Cover and refrigerate for 20 minutes.
Unfold the pastry sheet on a lightly floured surface. Roll the pastry sheet into a 9x13-inch rectangle. Place the pastry into the bottom of the baking dish. Prick the pastry with a fork.
Spread the broccoli mixture in the baking dish. Sprinkle with the Cheddar cheese.
Bake for 30 minutes or until set. Let stand in the baking dish on a wire rack for 20 minutes. Cut into 24 pieces.
THREE-BEAN SOUP
This is one of my favorite quick meals that I usually only fix on weekends, especially if it happens to be cold and/or rainy. It’s from the November/December 2005 issue of Vegetarian Times, page 37, in that issue’s “30 Minutes; Quick, Fast Food” section. This vegan recipe serves 6, and starts off, “Here’s a straight-from-the-pantry soup that’ll become a weeknight favorite. (Or, in my case, weekend favorite.) Pureeing one of the cans of beans creates a creamy base without adding extra fat or cholesterol. Garnish with crumbled feta cheese and serve with vegetable chips, if desired.”
2 Tbs. vegetable oil
1 large onion, diced (about 2 cups)
1 15.5-oz. can navy beans, drained and rinsed
1 15.5-oz. can black beans, drained and rinsed
6 cloves garlic, minced (about 2 Tbs.)
2 cups low-sodium vegetable broth or water
1 15.5-oz. can great Northern beans, drained and rinsed
Heat oil in large pot over medium heat. Saute onion 2 to 3 minutes, or until soft. Add navy beans, black beans and garlic, and continue cooking and stirring 8 to 10 minutes more. Stir in 1 cup broth.
Meanwhile, put great Northern beans and remaining 1 cup broth into food processor or blender, and puree until smooth. Pour puree into soup. Season to taste with salt and pepper. Thin with more broth or water, if desired.
Spoon into individual soup bowls, and serve hot.
Per serving: 231 calories; 13 g protein; 5 g total fat (0 g saturated fat); 39 g carbs; 0 mg cholesterol; 557 mg sodium; 11 g fiber; 5 g sugars
BAKED ZITI
This was originally posted on April 2, 2010. Great for a yummy, easy meal.
What to fix when you've just gotten home from work and you want something good, hot and with a minimum amount of effort? Baked Ziti fits the bill on all three counts. And if you're like me, chances are you have all the makings in your cupboard and fridge.
Here's what it takes:
16 ounce box of ziti
26 ounce jar of spaghetti sauce
1 jar-full of water
2 C shredded cheese
Okay, I can hear you asking, "What brand of spaghetti sauce? What type of sauce? And the cheese...Cheddar? Mozzarella? Can it be the stuff already shredded and in a bag or does it have to be a block of cheese that I grate and measure?" Here's the good part: Use what you have.
Pre-heat oven to 350 degrees F.
Take a 9 X 13 inch baking pan. Dump the dried ziti into the pan. (No, no, do NOT cook the ziti first. Dump the ziti uncooked straight from the box.) Pour the spaghetti sauce into the pan and add one jar-full of water into the pan. Stir to mix. Add most of the shredded cheese, reserving 1/4-1/2 cup of cheese. Stir to mix. Bake in pre-heated oven for 35 minutes. Top with remaining cheese and bake for another 5 minutes for a total time of 40 minutes.
Serve with a salad and possibly garlic bread.
See? Simple, hot, good and with at minimum amount of energy. What could be better for an after-work or weekend dinner?
ORANGE AND ALMOND CAKE
Yield: 10 slices
Serving Size: 1 slice
Source: Great Healthy Food - Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/613.shtml
Ingredients
3/4 cup all-purpose flour
Pinch of salt
2 teaspoons baking powder
2 large eggs
1/2 cup reduced-fat margarine, at room temperature
1/3 cup plus 2 tablespoons granulated sugar
1/3 cup ground almonds
1/2 teaspoon almond extract
2 teaspoons finely grated orange zest
Directions
Preheat the oven to 350 degrees F.
Lightly grease the base of an 8-inch non-stick baking pan and line with parchment paper.
Sift the flour, salt and baking powder together. Beat the eggs until they are light and frothy.
Beat the margarine and sugar together until smooth and creamy. Add the beaten eggs gradually, beating well between each addition. If the mixture shows any signs of curdling, beat in a little of the flour mixture.
Stir in the flour mixture together with the ground almonds, almond extract and orange zest and mix lightly to a thick, fluid (but not runny) consistency, adding a little orange juice or water if necessary.
Pour into the prepared pan, smooth the top, and bake in the center of the oven for about 45-50 minutes, or until a skewer comes out clean when inserted into the center.
Strip off the parchment paper and leave the cake to cool on a wire rack.
Nutritional Information Per Serving: Calories: 122; Protein: 2 g; Fat: 6 g; Sodium: 99 mg; Cholesterol: 32 mg; Dietary Fiber: 0 g; Carbohydrates: 16 g; Exchanges: 1/2 Starch, 2/3 Other Carbohydrate, 1 Fat
VANILLA CHEESECAKE WITH SALTED CARAMEL
This comes from Tablespoon.com, and begins, “Creamy vanilla cheesecake with a graham cracker crust and drizzled with a dark salted caramel.” Prep Time: 1 hr 30 min; Total Time: 5 hr 30 mini; Servings: 12.
To view this online, click here.
Ingredients
Crust:
2 cups crushed graham cracker crumbs
3 tablespoons sugar
1/2 cup butter, melted
Cheesecake:
4 (8 ounce) packages cream cheese, softened
1 cup sugar
1 teaspoon vanilla
4 large eggs
Whipped Cream:
1 cup heavy cream, chilled
3 tablespoons sugar
1/2 teaspoon vanilla extract
Salted Caramel:
3/4 cup white sugar
1/4 cup water
1/2 cup whipping cream, warmed
1 tablespoon butter
1/2 teaspoon vanilla extract
1/4 teaspoon sea salt (and more for topping)
Directions
Preheat oven to 325°F.
For the crust: Combine the graham cracker crust, sugar, and butter until well combined. Press into the bottom and up the sides of a 10-inch springform pan. Bake for 5-7 minutes.
For the cheesecake: Beat cream cheese, sugar, and vanilla until light and fluffy. Add eggs one at a time, beating until blended after each egg. Pour into graham cracker crust. Bake for 50-55 minutes or until center is set.
Let cheesecake cool. Run a knife around the outside of the cheesecake before removing the rim. Refrigerate for at least four hours or overnight if possible.
Once cheesecake has cooled, prepare the whipped cream. For the whipping cream: Whip the heavy cream, sugar, and vanilla until soft peaks form. Spread over the top of the cheesecake.
For the salted caramel: In a large heavy saucepan combine the sugar and water over medium heat stirring constantly. Once mixture starts boiling, DO NOT STIR AT ALL. Continue to boil mixture for 8-12 minutes or until mixture turns a golden brown. Remove from heat. The mixture will continue to brown after removed from heat.
Quickly stir in butter and warmed cream, whisking until smooth. Add vanilla and sea salt and stir until combined. Pour into a container to cool. Caramel should be served at room temperature but stored in the fridge. Caramel will harden when cold.
BLT SKILLET PASTA
This also comes from Tablespoon.com. This one begins, “Bacon, arugula, and tomatoes in a creamy sauce.” Prep Time: 20 min; Total Time: 20; Servings: 3
To view this online, click here.
Ingredients
1 can (14.5 oz) Muir Glen™ fire roasted diced tomatoes
2 cups packed baby arugula
6-8 slices of bacon
2 tablespoons mayonnaise
2 tablespoons heavy cream
7 ounces refrigerated fettuccine
Directions
Put a pot of water on the stove and bring to a boil.
Meanwhile, slice your bacon into 1/2-inch slices and put it into a hot skillet. Stir and cook on medium until cooked and starting to crisp, about 7 minutes. Strain out some of the fat but leave a good few tablespoons in the pan.
Add the can of tomatoes with the juices and the arugula and cook until the arugula is wilted, about 5 minutes. Whisk the mayo and cream together and pour it into the skillet. Stir well and turn heat to low.
The water should be boiling at this point, so make sure it is salted well and drop your pasta in. Cook the pasta for only about 3 minutes. Strain the pasta and add it directly to the skillet. Stir and cook for 2 minutes before serving.
BROCCOLI QUICHE BITES
This is from FamiliyTime, and starts off, “After the pastry thaws, it takes just 10 minutes to put together these easy-to-make appetizers that get lots of flavor from a surprising ingredient – vegetable soup mix.” Serves: 24 pieces; Prep Time: 10 minutes; Cook Time: 30 minutes
To view this online, click here.
Ingredients
1/2 of a 17.3-ounce package of Pepperidge Farm® Puff Pastry Sheets (1 sheet), thawed
4 eggs, beaten
1 envelope dry vegetable soup and dip mix
1 package (10 ounces) frozen chopped broccoli, thawed and well drained
1 cup whipped cottage cheese
1/2 cup shredded Cheddar cheese
Preparation
Heat the oven to 375°F. Lightly grease a 9x13-inch shallow baking dish.
Stir the eggs, soup mix, broccoli and cottage cheese in a medium bowl. Cover and refrigerate for 20 minutes.
Unfold the pastry sheet on a lightly floured surface. Roll the pastry sheet into a 9x13-inch rectangle. Place the pastry into the bottom of the baking dish. Prick the pastry with a fork.
Spread the broccoli mixture in the baking dish. Sprinkle with the Cheddar cheese.
Bake for 30 minutes or until set. Let stand in the baking dish on a wire rack for 20 minutes. Cut into 24 pieces.
THREE-BEAN SOUP
This is one of my favorite quick meals that I usually only fix on weekends, especially if it happens to be cold and/or rainy. It’s from the November/December 2005 issue of Vegetarian Times, page 37, in that issue’s “30 Minutes; Quick, Fast Food” section. This vegan recipe serves 6, and starts off, “Here’s a straight-from-the-pantry soup that’ll become a weeknight favorite. (Or, in my case, weekend favorite.) Pureeing one of the cans of beans creates a creamy base without adding extra fat or cholesterol. Garnish with crumbled feta cheese and serve with vegetable chips, if desired.”
2 Tbs. vegetable oil
1 large onion, diced (about 2 cups)
1 15.5-oz. can navy beans, drained and rinsed
1 15.5-oz. can black beans, drained and rinsed
6 cloves garlic, minced (about 2 Tbs.)
2 cups low-sodium vegetable broth or water
1 15.5-oz. can great Northern beans, drained and rinsed
Heat oil in large pot over medium heat. Saute onion 2 to 3 minutes, or until soft. Add navy beans, black beans and garlic, and continue cooking and stirring 8 to 10 minutes more. Stir in 1 cup broth.
Meanwhile, put great Northern beans and remaining 1 cup broth into food processor or blender, and puree until smooth. Pour puree into soup. Season to taste with salt and pepper. Thin with more broth or water, if desired.
Spoon into individual soup bowls, and serve hot.
Per serving: 231 calories; 13 g protein; 5 g total fat (0 g saturated fat); 39 g carbs; 0 mg cholesterol; 557 mg sodium; 11 g fiber; 5 g sugars
BAKED ZITI
This was originally posted on April 2, 2010. Great for a yummy, easy meal.
What to fix when you've just gotten home from work and you want something good, hot and with a minimum amount of effort? Baked Ziti fits the bill on all three counts. And if you're like me, chances are you have all the makings in your cupboard and fridge.
Here's what it takes:
16 ounce box of ziti
26 ounce jar of spaghetti sauce
1 jar-full of water
2 C shredded cheese
Okay, I can hear you asking, "What brand of spaghetti sauce? What type of sauce? And the cheese...Cheddar? Mozzarella? Can it be the stuff already shredded and in a bag or does it have to be a block of cheese that I grate and measure?" Here's the good part: Use what you have.
Pre-heat oven to 350 degrees F.
Take a 9 X 13 inch baking pan. Dump the dried ziti into the pan. (No, no, do NOT cook the ziti first. Dump the ziti uncooked straight from the box.) Pour the spaghetti sauce into the pan and add one jar-full of water into the pan. Stir to mix. Add most of the shredded cheese, reserving 1/4-1/2 cup of cheese. Stir to mix. Bake in pre-heated oven for 35 minutes. Top with remaining cheese and bake for another 5 minutes for a total time of 40 minutes.
Serve with a salad and possibly garlic bread.
See? Simple, hot, good and with at minimum amount of energy. What could be better for an after-work or weekend dinner?
Thursday, July 10, 2014
Diabetic Meals
If it's Thursday, it's time for more diabetic food. Enjoy!
TANDOORI CHICKEN
Yield: 9 servings
Source: Suzi Castle's Deliciously Healthy Favorite Foods Cookbook
Info: http://diabeticgourmet.com/book_archive/details/16.shtml
Ingredients
3 pounds boneless, skinless chicken breasts
1 cup plain nonfat yogurt
1 teaspoon Morton lite Salt Mixture
1 teaspoon pepper
1 teaspoon paprika
1 teaspoon dried ginger
1 teaspoon curry powder
2 tablespoons lemon juice
1/2 teaspoon red food coloring, optional
3 cloves garlic, minced
Directions
Mix all ingredients. Marinate chicken in refrigerator for 8 hours or overnight.
Remove chicken from marinade and place on aluminum foil-lined cookie sheet sprayed with non-stick spray.
Bake in a preheated 425 degree F. oven for 35 minutes, or barbecue 5" from hot coals for 10 to 15 minutes, turning once. Serve with rice, if desired.
Nutritional Information Per Serving: Calories: 156; Fat: 1.62 grams; Carbohydrates: 1.78 grams; Protein: 20.6 grams; Sodium: 302 mg; Cholesterol: 76 mg
Exchanges: 3 Lean Meat, 2 Fat
ORANGE AND ALMOND CAKE
Yield: 10 slices
Serving Size: 1 slice
View Online: http://diabeticgourmet.com/recipes/html/613.shtml
Ingredients
3/4 cup all-purpose flour
Pinch of salt
2 teaspoons baking powder
2 large eggs
1/2 cup reduced-fat margarine, at room temperature
1/3 cup plus 2 tablespoons granulated sugar
1/3 cup ground almonds
1/2 teaspoon almond extract
2 teaspoons finely grated orange zest
Directions
Preheat the oven to 350 degrees F.
Lightly grease the base of an 8-inch non-stick baking pan and line with parchment paper.
Sift the flour, salt and baking powder together. Beat the eggs until they are light and frothy.
Beat the margarine and sugar together until smooth and creamy. Add the beaten eggs gradually, beating well between each addition. If the mixture shows any signs of curdling, beat in a little of the flour mixture.
Stir in the flour mixture together with the ground almonds, almond extract and orange zest and mix lightly to a thick, fluid (but not runny) consistency, adding a little orange juice or water if necessary.
Pour into the prepared pan, smooth the top, and bake in the center of the oven for about 45-50 minutes, or until a skewer comes out clean when inserted into the center.
Strip off the parchment paper and leave the cake to cool on a wire rack.
Nutritional Information Per Serving: Calories: 122 ; Protein: 2 g ; Fat: 6 g ; Sodium: 99 mg; Cholesterol: 32 mg ; Dietary Fiber: 0 g ; Carbohydrates: 16 g
Exchanges: 1/2 Starch, 2/3 Other Carbohydrate, 1 Fat
BANANA PINEAPPLE TROPICAL PIE
Ingredients
Pastry for single crust 9-inch pie
2 packages (8 oz. each) reduced-fat cream cheese, softened
1/2 cup Equal Spoonful or Granulated*
1 container (8 oz.) light whipped topping, thawed if frozen
1 can (8 oz.) crushed pineapple, well drained
1/4 cup flaked coconut, divided
1/2 teaspoon rum extract
2 medium ripe bananas, cut into 1/2-inch thick slices
1 tablespoon chopped pecans
* May substitute 12 packets Equal sweetener
Directions
Preheat oven to 375F. 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 side and bottom of pastry with tines of a fork. Bake 10 to 12 minutes or until lightly browned. Cool completely on wire rack.
Meanwhile, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Gradually mix in whipped topping, pineapple, 3 tablespoons coconut and rum extract.
Place half of cream cheese mixture over pie crust. Arrange banana slices in single layer. Top with remaining cream cheese mixture. Sprinkle top of pie with remaining 1 tablespoon coconut and chopped pecans. Refrigerate 2 to 3 hours before serving.
Nutritional Information (Per Serving): Calories: 272; Protein: 6 g; Sodium: 199 mg; Cholesterol: 29 mg; Fat: 16 g; Carbohydrates: 26 g
Exchanges: 1-1/2 starch, 1/2 fruit, 3 fat
CRANBERRY-APPLE SPINACH SALAD
Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View online: http://diabeticgourmet.com/recipes/html/444.shtml
Ingredients
6 cups moderately packed fresh spinach leaves
1/4 cup light balsamic vinaigrette salad dressing or Citrus Vinaigrette
1 cup matchstick-sized pieces apple
1/4 cup dried cranberries
1/4 cup chopped walnuts or toasted pecans
1/4 cup crumbled reduced-fat feta or blue cheese
Directions
Place the spinach leaves and salad dressing in a large bowl and toss to mix well. Divide the mixture between 4 salad plates.
Top the spinach on each plate with a quarter of the apples, cranberries, nuts, and cheese. Serve immediately.
Nutritional Information Per Serving: Calories: 141 ; Protein: 4.7 g ; Fat: 8.3 g ; Sodium: 272 mg; Cholesterol: 2 mg ; Carbohydrates: 13 g
Exchanges: 1 Vegetable, 1/2 Fruit, 1-1/2 Fat
COCONUT CUSTARD PIE
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. 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; Sodium: 301 mg; Cholesterol: 115 mg; Fat: 11 g; Carbohydrates: 19 g
Exchanges: 1/2 milk, 1/2 starch, 2 fat
TORTILLA SALAD
Yield: 2 servings
Source: Mix 'n Match Meals in Minutes
View online: http://diabeticgourmet.com/recipes/html/442.shtml
Ingredients
4 cups washed ready-to-eat shredded iceberg lettuce
1 cup canned black beans, rinsed and drained
2 tablespoons shredded reduced-fat Monterey Jack cheese
2 tablespoons Paul Newman's Oil and Vinegar Salad dressing
1 cup broken tortilla chips
Directions
Toss iceberg lettuce, black beans, and cheese together in a salad bowl. Add dressing and toss to mix. Sprinkle tortilla chips on top.
Nutritional Information Per Serving: Calories: 323 ; Protein: 12 g ; Fat: 15 g ; Sodium: 356 mg; Cholesterol: 5 mg ; Carbohydrates: 36 g
Exchanges: 2-1/2 Starch, 1 Lean Meat, 2 Fat
TANDOORI CHICKEN
Yield: 9 servings
Source: Suzi Castle's Deliciously Healthy Favorite Foods Cookbook
Info: http://diabeticgourmet.com/book_archive/details/16.shtml
Ingredients
3 pounds boneless, skinless chicken breasts
1 cup plain nonfat yogurt
1 teaspoon Morton lite Salt Mixture
1 teaspoon pepper
1 teaspoon paprika
1 teaspoon dried ginger
1 teaspoon curry powder
2 tablespoons lemon juice
1/2 teaspoon red food coloring, optional
3 cloves garlic, minced
Directions
Mix all ingredients. Marinate chicken in refrigerator for 8 hours or overnight.
Remove chicken from marinade and place on aluminum foil-lined cookie sheet sprayed with non-stick spray.
Bake in a preheated 425 degree F. oven for 35 minutes, or barbecue 5" from hot coals for 10 to 15 minutes, turning once. Serve with rice, if desired.
Nutritional Information Per Serving: Calories: 156; Fat: 1.62 grams; Carbohydrates: 1.78 grams; Protein: 20.6 grams; Sodium: 302 mg; Cholesterol: 76 mg
Exchanges: 3 Lean Meat, 2 Fat
ORANGE AND ALMOND CAKE
Yield: 10 slices
Serving Size: 1 slice
View Online: http://diabeticgourmet.com/recipes/html/613.shtml
Ingredients
3/4 cup all-purpose flour
Pinch of salt
2 teaspoons baking powder
2 large eggs
1/2 cup reduced-fat margarine, at room temperature
1/3 cup plus 2 tablespoons granulated sugar
1/3 cup ground almonds
1/2 teaspoon almond extract
2 teaspoons finely grated orange zest
Directions
Preheat the oven to 350 degrees F.
Lightly grease the base of an 8-inch non-stick baking pan and line with parchment paper.
Sift the flour, salt and baking powder together. Beat the eggs until they are light and frothy.
Beat the margarine and sugar together until smooth and creamy. Add the beaten eggs gradually, beating well between each addition. If the mixture shows any signs of curdling, beat in a little of the flour mixture.
Stir in the flour mixture together with the ground almonds, almond extract and orange zest and mix lightly to a thick, fluid (but not runny) consistency, adding a little orange juice or water if necessary.
Pour into the prepared pan, smooth the top, and bake in the center of the oven for about 45-50 minutes, or until a skewer comes out clean when inserted into the center.
Strip off the parchment paper and leave the cake to cool on a wire rack.
Nutritional Information Per Serving: Calories: 122 ; Protein: 2 g ; Fat: 6 g ; Sodium: 99 mg; Cholesterol: 32 mg ; Dietary Fiber: 0 g ; Carbohydrates: 16 g
Exchanges: 1/2 Starch, 2/3 Other Carbohydrate, 1 Fat
BANANA PINEAPPLE TROPICAL PIE
Ingredients
Pastry for single crust 9-inch pie
2 packages (8 oz. each) reduced-fat cream cheese, softened
1/2 cup Equal Spoonful or Granulated*
1 container (8 oz.) light whipped topping, thawed if frozen
1 can (8 oz.) crushed pineapple, well drained
1/4 cup flaked coconut, divided
1/2 teaspoon rum extract
2 medium ripe bananas, cut into 1/2-inch thick slices
1 tablespoon chopped pecans
* May substitute 12 packets Equal sweetener
Directions
Preheat oven to 375F. 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 side and bottom of pastry with tines of a fork. Bake 10 to 12 minutes or until lightly browned. Cool completely on wire rack.
Meanwhile, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Gradually mix in whipped topping, pineapple, 3 tablespoons coconut and rum extract.
Place half of cream cheese mixture over pie crust. Arrange banana slices in single layer. Top with remaining cream cheese mixture. Sprinkle top of pie with remaining 1 tablespoon coconut and chopped pecans. Refrigerate 2 to 3 hours before serving.
Nutritional Information (Per Serving): Calories: 272; Protein: 6 g; Sodium: 199 mg; Cholesterol: 29 mg; Fat: 16 g; Carbohydrates: 26 g
Exchanges: 1-1/2 starch, 1/2 fruit, 3 fat
CRANBERRY-APPLE SPINACH SALAD
Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View online: http://diabeticgourmet.com/recipes/html/444.shtml
Ingredients
6 cups moderately packed fresh spinach leaves
1/4 cup light balsamic vinaigrette salad dressing or Citrus Vinaigrette
1 cup matchstick-sized pieces apple
1/4 cup dried cranberries
1/4 cup chopped walnuts or toasted pecans
1/4 cup crumbled reduced-fat feta or blue cheese
Directions
Place the spinach leaves and salad dressing in a large bowl and toss to mix well. Divide the mixture between 4 salad plates.
Top the spinach on each plate with a quarter of the apples, cranberries, nuts, and cheese. Serve immediately.
Nutritional Information Per Serving: Calories: 141 ; Protein: 4.7 g ; Fat: 8.3 g ; Sodium: 272 mg; Cholesterol: 2 mg ; Carbohydrates: 13 g
Exchanges: 1 Vegetable, 1/2 Fruit, 1-1/2 Fat
COCONUT CUSTARD PIE
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. 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; Sodium: 301 mg; Cholesterol: 115 mg; Fat: 11 g; Carbohydrates: 19 g
Exchanges: 1/2 milk, 1/2 starch, 2 fat
TORTILLA SALAD
Yield: 2 servings
Source: Mix 'n Match Meals in Minutes
View online: http://diabeticgourmet.com/recipes/html/442.shtml
Ingredients
4 cups washed ready-to-eat shredded iceberg lettuce
1 cup canned black beans, rinsed and drained
2 tablespoons shredded reduced-fat Monterey Jack cheese
2 tablespoons Paul Newman's Oil and Vinegar Salad dressing
1 cup broken tortilla chips
Directions
Toss iceberg lettuce, black beans, and cheese together in a salad bowl. Add dressing and toss to mix. Sprinkle tortilla chips on top.
Nutritional Information Per Serving: Calories: 323 ; Protein: 12 g ; Fat: 15 g ; Sodium: 356 mg; Cholesterol: 5 mg ; Carbohydrates: 36 g
Exchanges: 2-1/2 Starch, 1 Lean Meat, 2 Fat
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