It's Diabetic Thursday. Here are today's six diabetic recipes, including Cranberry Orange Bread and Penne alla Pesto. Enjoy!
CALIFORNIA AVOCADO PIQUILLO PEPPER FRITTATA
Yield: 8 servings.
Source: Recipe provided by the California Avocado Commission and developed by Chefs Mary Sue Milliken and Susan Feniger.
Find this recipe at: http://diabeticgourmet.com/recipes/html/862.shtml
Ingredients
1 ripe Fresh California Avocado, seeded, peeled and cut into 1/2-inch dice *
1/2 cup jarred roasted piquillo peppers, cut into 1/4-inch strips
1 clove garlic, minced
1 Tbsp. extra virgin olive oil
2 tsp. sherry vinegar
Salt, to taste
Freshly ground black pepper, to taste
8 eggs
1/2 cup grated Spanish manchego cheese **
2 Tbsp. chopped Italian parsley
2 Tbsp. extra virgin olive oil, for cooking
Directions
In a small mixing bowl, toss together avocado, peppers, garlic, oil, vinegar, salt and pepper. Let marinate 30 minutes.
Preheat the oven to 400F.
In a separate bowl, whisk together eggs, cheese and parsley until frothy. Season with salt and pepper, to taste. Stir in the avocado mixture.
Heat oil in a 10-inch, nonstick, ovenproof skillet over medium-high heat. Add the egg mixture, reduce heat to medium and cook for 7 to 8 minutes, until the bottom is set and the top is still runny. Occasionally lift the outer edges so the uncooked egg can run underneath.
Place the skillet in the oven and cook until the eggs are set and golden brown, 6 to 7 minutes.
Remove the skillet from the oven and loosen the bottom of the frittata with a spatula. Place a serving plate over the skillet and invert the frittata onto it. Cut into wedges and serve hot or at room temperature.
* Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.
** Crumbled goat cheese may be substituted for Spanish manchego cheese.
Nutritional Information Per Serving : Calories: 300; Protein: 16 g; Fat: 23 g; Sodium: 370 mg; Cholesterol: 440 mg; Saturated Fat: 6 g; Dietary Fiber: 3 g; Sugars: 1 g; Carbohydrates: 8 g
APPLE CINNAMON MUFFINS
Servings: 12
View recipe: http://diabeticgourmet.com/recipes/html/170.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=170
Ingredients
1-1/4 cup oat bran cereal; uncooked
1 cup whole wheat flour
2 tsp ground cinnamon
1 tsp baking powder
3/4 tsp baking soda
1/2 tsp salt
3/4 cup unsweetened applesauce
1 cup apple, peeled, cored, diced
1/2 cup honey
1/2 cup vegetable oil
1 egg
1 tsp pure vanilla extract
Directions
Preheat oven to 375.
Coat 12 medium-size cups with vegetables oil or line with paper baking cups.
In a medium bowl combine oat bran cereal, flour, cinnamon, baking powder, soda, and salt.
In large bowl combine applesauce, honey, oil, egg, and vanilla. Stir in dry ingredients; mix well. Stir in apple.
Fill prepared muffin cup almost full. Bake 15-20 minutes or until golden brown. Serve warm.
Nutritional Information Per Serving: Calories: 160; Protein: 3 g; Fat: 7 g; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread; 1 Fat; 1/2 Fruit
CRANBERRY ORANGE BREAD
Servings: 16
View recipe: http://diabeticgourmet.com/recipes/html/177.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=177
Ingredients
2 cups all-purpose flour
1 cup Quaker Oats (quick or old fashioned, uncooked)
2 tablespoons fructose
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
3/4 cup skim milk
3/4 cup egg substitute or 3 whole eggs
1/3 cup unsweetened orange juice
1/4 cup vegetable oil
1 tablespoon grated orange peel
1/2 cup chopped cranberries, fresh or frozen
1/4 cup chopped nuts* (optional)
Directions
Heat oven to 350F.
Grease and flour 9x5-inch loaf pan.
Combine first 6 ingredients; mix well. Set aside.
Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.
Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.
*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.
Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 4 g; Sodium: 80 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread , 1 Fat
PEACH FROZEN YOGURT
This comes from Diabetic Connect, and starts off, “This tasty dessert treat only has 3 ingredients! Not to mention it's incredibly easy to make and delicious.” Makes 8 servings.
View this online here.
Ingredients
2 cups peeled, chopped peaches
1/4 cup honey
2 1/2 cups non-fat plain Greek yogurt
Directions
Blend all ingredients together in a blender or food processor.
Pour into a ice cream maker. Freeze according to manufacturer's directions.
Pour into a freezer safe container and freeze for 1 hour until hard, but not frozen solid.
NOTE: frozen yogurt that is not eaten can be poured into Popsicle molds for a later treat.
Nutritional Facts: Servings: 8; For 1/2 cup of frozen yogurt: Calories 90; Total Fat 0g; Sodium 31mg; Carbohydrates 15g; Sugars 13g; Protein 7g
GREEN BEANS WITH CITRUS MUSTARD
Provides 3g. dietary fiber.
Yield: Makes 4 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/432.shtml
Ingredients
3/4 pound green beans, stemmed and halved
1 Tbsp. Dijon-style mustard
1 tsp. lime juice
1/2 tsp. salt
1 Tbsp. mint, cut into very thin strips
1/4-1/2 tsp. grated lemon zest, according to taste
1 tsp. minced shallot
Salt and freshly ground black pepper, to taste
Directions
Steam beans 5 minutes or until tender but still crisp.
While beans cook, in a large mixing bowl, use a fork to combine mustard, lime juice and salt, mixing until creamy. Mix in mint, lemon zest and shallots.
Drain cooked beans and add to the mustard mixture, stirring to coat them. Season to taste with salt and pepper. Serve at room temperature. This dish can be refrigerated for 24 hours. Bring to room temperature before serving.
Frozen whole green beans may be used, although they will be less crisp than fresh ones. For frozen beans, reduce cooking time to 3 minutes.
Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 391 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable
PENNE ALLA PESTO
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=194
View recipe: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
Showing posts with label Penne alla Pesto. Show all posts
Showing posts with label Penne alla Pesto. Show all posts
Thursday, May 24, 2018
Thursday, September 7, 2017
Diabetic Thursday
It's Diabetic Thursday. If you've ever thought diabetic food has to be boring, here are six recipes to disprove that idea, including Gingered Orange Carrots and Spicy Chicken Pie. Enjoy!
Note: If you're looking for more diabetic recipes, check out my diabetic blog, Diabetic Delights. It's full of diabetic recipes and occasional articles about living with diabetes.
HUMMUS
Yield: 12 servings (2 tablespoons per serving)
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Print: http://diabeticgourmet.com/recipes/html/661.shtml
Ingredients
1 (15 oz.) can chickpeas, drained, reserve 1 tablespoon liquid
3-6 cloves garlic, minced
1 tablespoon sesame tahini
Juice of 1 lemon
2 teaspoons olive oil
Pinch of cayenne pepper
Directions
Combine all ingredients into a blender until smooth, using 1 tablespoon chickpea liquid if necessary to make a smooth spread.
Nutritional Information Per Serving (2 tablespoons): Calories: 49, Fat: 2 g, Cholesterol: 0 mg, Sodium: 33 mg, Carbohydrate: 7 g, Dietary Fiber: 2 g, Sugars: 1 g, Protein: 2 g, Diabetic Exchanges: 1/2 Carbohydrate
SPICY CHICKEN PIE
Yield: 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=689
View recipe: http://diabeticgourmet.com/recipes/html/689.shtml
Ingredients
Crust:
3 cups cooked orzo pasta (about 1 cup dry)
1/4 cup plus 2 tablespoons grated Parmesan cheese
1/4 cup fat-free egg substitute or 2 egg whites, lightly beaten
Butter-flavored cooked spray
Rest of Ingredients:
1-1/2 cups coarsely chopped fresh mushrooms
1 medium yellow onion, sliced and separated into rings
1-1/2 cups shredded or diced roasted chicken
14-1/2 ounce can Mexican-style stewed tomatoes, crushed
1-1/2 teaspoons chili powder
1 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese
Directions
Preheat oven to 375 degrees F.
To make the crust, place the orzo, Parmesan cheese, and egg substitute or egg whites in a large bowl and stir to mix well.
Coat a 10-inch pie pan with the cooking spray and pat the mixture evenly over the bottom and sides of the pan, forming an even crust. Spray the crust lightly with the cooking spray and bake uncovered for 10 minutes.
While the crust is baking, coat a large nonstick skillet with nonstick cooking spray and add the mushrooms and onions. Place the skillet over medium heat, cover, and cook, stirring occasionally, for several minutes until the vegetables are tender.
Add the undrained tomatoes, chili powder, and chicken to the skillet mixture. Cook uncovered, stirring occasionally, for about 5 minutes, until the mixture is thick.
Spoon the chicken mixture into the baked crust and sprinkle the cheese over the top. Bake for an additional 5 minutes or until the cheese is melted. Cut into wedges and serve hot.
Nutritional Information Per Serving: Calories: 295; Protein: 25 g; Fat: 7.7 g; Sodium: 426 mg; Cholesterol: 46 mg; Dietary Fiber: 2 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
GINGERED ORANGE CARROTS
Yield: About 2 cups (4 servings)
Source: "The New Family Cookbook for People with Diabetes"
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/351.shtml
Ingredients
6 medium carrots (about 3/4 pound), peeled and sliced
1/2 cup homemade chicken broth or canned reduced-sodium chicken broth
1/4 cup orange juice
2 teaspoons margarine
1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger
Directions
Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.
Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.
Nutritional Information Per Serving (1/2 cup): Calories: 52, Fat: 2 g, Cholesterol: 0 mg, Sodium: 72 mg, Carbohydrate: 8 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g, Diabetic Exchanges: 1 Vegetable, 1/2 Fat
PENNE ALLA PESTO
Prep Time: 15 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
AUTUMN CHICKEN STEW
This recipe begins, “This simple chicken stew stars three of fall’s best crops—apples, carrots and parsnips. Serve with toasted sharp Cheddar cheese sandwiches and a brown ale.”
Servings: 6, 1 1/2 cups each; Total Time: 45 minutes
This is from Diabetic Connect.
Click here to view this online.
Ingredients
5 teaspoons extra-virgin olive oil, divided
1 pound chicken tenders, cut into bite-size pieces
1 large onion, chopped
4 medium parsnips, peeled and chopped
2 medium carrots, peeled and chopped
2 teaspoons chopped fresh rosemary, or 1/2 teaspoon dried
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
4 cups reduced-sodium chicken broth
2 Granny Smith apples, peeled and chopped
2 teaspoons cider vinegar
Directions
Cover and refrigerate for up to 3 days.
Heat 2 teaspoons oil in a Dutch oven over medium heat. Add chicken and cook, stirring occasionally, until just cooked through, 3 to 5 minutes. Transfer to a plate.
Add the remaining 3 teaspoons oil to the pot. Add onion, parsnips, carrots, rosemary, salt and pepper and cook, stirring often, until the vegetables begin to soften, 3 to 5 minutes. Add broth and apples; bring to a simmer over high heat. Reduce heat to maintain a simmer and cook, stirring often, until the vegetables are tender, 8 to 10 minutes. Return the chicken to the pot and stir in vinegar.
ROASTED ASPARAGUS
Servings: 4
Find this recipe at: http://diabeticgourmet.com/recipes/html/225.shtml
Ingredients
1 lb fresh asparagus
2 tbsp Parmesan cheese, shredded
2 tsp olive oil
1 lemon, cut into wedges
Directions
Preheat oven to 500 degrees.
Arrange in a single layer in a shallow baking pan. With a pastry brush, paint the oil on the asparagus spears.
Roast until tender but still crisp, 8 to 10 minutes, depending on thickness of stalks. Turn spears occasionally for even cooking and to avoid browning.
Place asparagus spears on serving platter. Sprinkle with cheese. Serve with lemon wedges.
Nutritional Information Per Serving: Calories: 76; Protein: 4 g; Fat: 7 g; Sodium: 71 mg; Cholesterol: 3 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable; 1 Fat
Note: If you're looking for more diabetic recipes, check out my diabetic blog, Diabetic Delights. It's full of diabetic recipes and occasional articles about living with diabetes.
HUMMUS
Yield: 12 servings (2 tablespoons per serving)
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Print: http://diabeticgourmet.com/recipes/html/661.shtml
Ingredients
1 (15 oz.) can chickpeas, drained, reserve 1 tablespoon liquid
3-6 cloves garlic, minced
1 tablespoon sesame tahini
Juice of 1 lemon
2 teaspoons olive oil
Pinch of cayenne pepper
Directions
Combine all ingredients into a blender until smooth, using 1 tablespoon chickpea liquid if necessary to make a smooth spread.
Nutritional Information Per Serving (2 tablespoons): Calories: 49, Fat: 2 g, Cholesterol: 0 mg, Sodium: 33 mg, Carbohydrate: 7 g, Dietary Fiber: 2 g, Sugars: 1 g, Protein: 2 g, Diabetic Exchanges: 1/2 Carbohydrate
SPICY CHICKEN PIE
Yield: 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=689
View recipe: http://diabeticgourmet.com/recipes/html/689.shtml
Ingredients
Crust:
3 cups cooked orzo pasta (about 1 cup dry)
1/4 cup plus 2 tablespoons grated Parmesan cheese
1/4 cup fat-free egg substitute or 2 egg whites, lightly beaten
Butter-flavored cooked spray
Rest of Ingredients:
1-1/2 cups coarsely chopped fresh mushrooms
1 medium yellow onion, sliced and separated into rings
1-1/2 cups shredded or diced roasted chicken
14-1/2 ounce can Mexican-style stewed tomatoes, crushed
1-1/2 teaspoons chili powder
1 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese
Directions
Preheat oven to 375 degrees F.
To make the crust, place the orzo, Parmesan cheese, and egg substitute or egg whites in a large bowl and stir to mix well.
Coat a 10-inch pie pan with the cooking spray and pat the mixture evenly over the bottom and sides of the pan, forming an even crust. Spray the crust lightly with the cooking spray and bake uncovered for 10 minutes.
While the crust is baking, coat a large nonstick skillet with nonstick cooking spray and add the mushrooms and onions. Place the skillet over medium heat, cover, and cook, stirring occasionally, for several minutes until the vegetables are tender.
Add the undrained tomatoes, chili powder, and chicken to the skillet mixture. Cook uncovered, stirring occasionally, for about 5 minutes, until the mixture is thick.
Spoon the chicken mixture into the baked crust and sprinkle the cheese over the top. Bake for an additional 5 minutes or until the cheese is melted. Cut into wedges and serve hot.
Nutritional Information Per Serving: Calories: 295; Protein: 25 g; Fat: 7.7 g; Sodium: 426 mg; Cholesterol: 46 mg; Dietary Fiber: 2 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
GINGERED ORANGE CARROTS
Yield: About 2 cups (4 servings)
Source: "The New Family Cookbook for People with Diabetes"
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/351.shtml
Ingredients
6 medium carrots (about 3/4 pound), peeled and sliced
1/2 cup homemade chicken broth or canned reduced-sodium chicken broth
1/4 cup orange juice
2 teaspoons margarine
1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger
Directions
Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.
Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.
Nutritional Information Per Serving (1/2 cup): Calories: 52, Fat: 2 g, Cholesterol: 0 mg, Sodium: 72 mg, Carbohydrate: 8 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g, Diabetic Exchanges: 1 Vegetable, 1/2 Fat
PENNE ALLA PESTO
Prep Time: 15 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
AUTUMN CHICKEN STEW
This recipe begins, “This simple chicken stew stars three of fall’s best crops—apples, carrots and parsnips. Serve with toasted sharp Cheddar cheese sandwiches and a brown ale.”
Servings: 6, 1 1/2 cups each; Total Time: 45 minutes
This is from Diabetic Connect.
Click here to view this online.
Ingredients
5 teaspoons extra-virgin olive oil, divided
1 pound chicken tenders, cut into bite-size pieces
1 large onion, chopped
4 medium parsnips, peeled and chopped
2 medium carrots, peeled and chopped
2 teaspoons chopped fresh rosemary, or 1/2 teaspoon dried
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
4 cups reduced-sodium chicken broth
2 Granny Smith apples, peeled and chopped
2 teaspoons cider vinegar
Directions
Cover and refrigerate for up to 3 days.
Heat 2 teaspoons oil in a Dutch oven over medium heat. Add chicken and cook, stirring occasionally, until just cooked through, 3 to 5 minutes. Transfer to a plate.
Add the remaining 3 teaspoons oil to the pot. Add onion, parsnips, carrots, rosemary, salt and pepper and cook, stirring often, until the vegetables begin to soften, 3 to 5 minutes. Add broth and apples; bring to a simmer over high heat. Reduce heat to maintain a simmer and cook, stirring often, until the vegetables are tender, 8 to 10 minutes. Return the chicken to the pot and stir in vinegar.
ROASTED ASPARAGUS
Servings: 4
Find this recipe at: http://diabeticgourmet.com/recipes/html/225.shtml
Ingredients
1 lb fresh asparagus
2 tbsp Parmesan cheese, shredded
2 tsp olive oil
1 lemon, cut into wedges
Directions
Preheat oven to 500 degrees.
Arrange in a single layer in a shallow baking pan. With a pastry brush, paint the oil on the asparagus spears.
Roast until tender but still crisp, 8 to 10 minutes, depending on thickness of stalks. Turn spears occasionally for even cooking and to avoid browning.
Place asparagus spears on serving platter. Sprinkle with cheese. Serve with lemon wedges.
Nutritional Information Per Serving: Calories: 76; Protein: 4 g; Fat: 7 g; Sodium: 71 mg; Cholesterol: 3 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable; 1 Fat
Thursday, May 18, 2017
Diabetic Thursday
It's Thursday, which means Diabetic Thursday. Here are today's six diabetic recipes for you to try, including Penne alla Pesto and Peach Frozen Yogurt. Enjoy!
CALIFORNIA AVOCADO PIQUILLO PEPPER FRITTATA
Yield: 8 servings.
Source: Recipe provided by the California Avocado Commission and developed by Chefs Mary Sue Milliken and Susan Feniger.
Find this recipe at: http://diabeticgourmet.com/recipes/html/862.shtml
Ingredients
1 ripe Fresh California Avocado, seeded, peeled and cut into 1/2-inch dice *
1/2 cup jarred roasted piquillo peppers, cut into 1/4-inch strips
1 clove garlic, minced
1 Tbsp. extra virgin olive oil
2 tsp. sherry vinegar
Salt, to taste
Freshly ground black pepper, to taste
8 eggs
1/2 cup grated Spanish manchego cheese **
2 Tbsp. chopped Italian parsley
2 Tbsp. extra virgin olive oil, for cooking
Directions
In a small mixing bowl, toss together avocado, peppers, garlic, oil, vinegar, salt and pepper. Let marinate 30 minutes.
Preheat the oven to 400F. In a separate bowl, whisk together eggs, cheese and parsley until frothy. Season with salt and pepper, to taste. Stir in the avocado mixture.
Heat oil in a 10-inch, nonstick, ovenproof skillet over medium-high heat. Add the egg mixture, reduce heat to medium and cook for 7 to 8 minutes, until the bottom is set and the top is still runny. Occasionally lift the outer edges so the uncooked egg can run underneath.
Place the skillet in the oven and cook until the eggs are set and golden brown, 6 to 7 minutes.
Remove the skillet from the oven and loosen the bottom of the frittata with a spatula. Place a serving plate over the skillet and invert the frittata onto it. Cut into wedges and serve hot or at room temperature.
* Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.
** Crumbled goat cheese may be substituted for Spanish manchego cheese.
Nutritional Information Per Serving : Calories: 300; Protein: 16 g; Fat: 23 g; Sodium: 370 mg; Cholesterol: 440 mg; Saturated Fat: 6 g; Dietary Fiber: 3 g; Sugars: 1 g; Carbohydrates: 8 g
APPLE CINNAMON MUFFINS
Servings: 12
View recipe: http://diabeticgourmet.com/recipes/html/170.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=170
Ingredients
1-1/4 cup oat bran cereal; uncooked
1 cup whole wheat flour
2 tsp ground cinnamon
1 tsp baking powder
3/4 tsp baking soda
1/2 tsp salt
3/4 cup unsweetened applesauce
1 cup apple, peeled, cored, diced
1/2 cup honey
1/2 cup vegetable oil
1 egg
1 tsp pure vanilla extract
Directions
Preheat oven to 375.
Coat 12 medium-size cups with vegetables oil or line with paper baking cups.
In a medium bowl combine oat bran cereal, flour, cinnamon, baking powder, soda, and salt.
In large bowl combine applesauce, honey, oil, egg, and vanilla. Stir in dry ingredients; mix well. Stir in apple.
Fill prepared muffin cup almost full. Bake 15-20 minutes or until golden brown. Serve warm.
Nutritional Information Per Serving: Calories: 160; Protein: 3 g; Fat: 7 g; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread; 1 Fat; 1/2 Fruit
CRANBERRY ORANGE BREAD
Servings: 16
View recipe: http://diabeticgourmet.com/recipes/html/177.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=177
Ingredients
2 cups all-purpose flour
1 cup Quaker Oats (quick or old fashioned, uncooked)
2 tablespoons fructose
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
3/4 cup skim milk
3/4 cup egg substitute or 3 whole eggs
1/3 cup unsweetened orange juice
1/4 cup vegetable oil
1 tablespoon grated orange peel
1/2 cup chopped cranberries, fresh or frozen
1/4 cup chopped nuts* (optional)
Directions
Heat oven to 350F.
Grease and flour 9x5-inch loaf pan.
Combine first 6 ingredients; mix well. Set aside.
Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.
Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.
*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.
Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 4 g; Sodium: 80 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread , 1 Fat
PEACH FROZEN YOGURT
This comes from Diabetic Connect, and starts off, “This tasty dessert treat only has 3 ingredients! Not to mention it's incredibly easy to make and delicious.” Makes 8 servings.
View this online here.
Ingredients
2 cups peeled, chopped peaches
1/4 cup honey
2 1/2 cups non-fat plain Greek yogurt
Directions
Blend all ingredients together in a blender or food processor.
Pour into a ice cream maker. Freeze according to manufacturer's directions.
Pour into a freezer safe container and freeze for 1 hour until hard, but not frozen solid.
NOTE: frozen yogurt that is not eaten can be poured into Popsicle molds for a later treat.
Nutritional Facts: Servings: 8; For 1/2 cup of frozen yogurt: Calories 90; Total Fat 0g; Sodium 31mg; Carbohydrates 15g; Sugars 13g; Protein 7g
GREEN BEANS WITH CITRUS MUSTARD
Provides 3g. dietary fiber.
Yield: Makes 4 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/432.shtml
Ingredients
3/4 pound green beans, stemmed and halved
1 Tbsp. Dijon-style mustard
1 tsp. lime juice
1/2 tsp. salt
1 Tbsp. mint, cut into very thin strips
1/4-1/2 tsp. grated lemon zest, according to taste
1 tsp. minced shallot
Salt and freshly ground black pepper, to taste
Directions
Steam beans 5 minutes or until tender but still crisp.
While beans cook, in a large mixing bowl, use a fork to combine mustard, lime juice and salt, mixing until creamy. Mix in mint, lemon zest and shallots.
Drain cooked beans and add to the mustard mixture, stirring to coat them. Season to taste with salt and pepper. Serve at room temperature. This dish can be refrigerated for 24 hours. Bring to room temperature before serving.
Frozen whole green beans may be used, although they will be less crisp than fresh ones. For frozen beans, reduce cooking time to 3 minutes.
Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 391 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable
PENNE ALLA PESTO
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=194
View recipe: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
CALIFORNIA AVOCADO PIQUILLO PEPPER FRITTATA
Yield: 8 servings.
Source: Recipe provided by the California Avocado Commission and developed by Chefs Mary Sue Milliken and Susan Feniger.
Find this recipe at: http://diabeticgourmet.com/recipes/html/862.shtml
Ingredients
1 ripe Fresh California Avocado, seeded, peeled and cut into 1/2-inch dice *
1/2 cup jarred roasted piquillo peppers, cut into 1/4-inch strips
1 clove garlic, minced
1 Tbsp. extra virgin olive oil
2 tsp. sherry vinegar
Salt, to taste
Freshly ground black pepper, to taste
8 eggs
1/2 cup grated Spanish manchego cheese **
2 Tbsp. chopped Italian parsley
2 Tbsp. extra virgin olive oil, for cooking
Directions
In a small mixing bowl, toss together avocado, peppers, garlic, oil, vinegar, salt and pepper. Let marinate 30 minutes.
Preheat the oven to 400F. In a separate bowl, whisk together eggs, cheese and parsley until frothy. Season with salt and pepper, to taste. Stir in the avocado mixture.
Heat oil in a 10-inch, nonstick, ovenproof skillet over medium-high heat. Add the egg mixture, reduce heat to medium and cook for 7 to 8 minutes, until the bottom is set and the top is still runny. Occasionally lift the outer edges so the uncooked egg can run underneath.
Place the skillet in the oven and cook until the eggs are set and golden brown, 6 to 7 minutes.
Remove the skillet from the oven and loosen the bottom of the frittata with a spatula. Place a serving plate over the skillet and invert the frittata onto it. Cut into wedges and serve hot or at room temperature.
* Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.
** Crumbled goat cheese may be substituted for Spanish manchego cheese.
Nutritional Information Per Serving : Calories: 300; Protein: 16 g; Fat: 23 g; Sodium: 370 mg; Cholesterol: 440 mg; Saturated Fat: 6 g; Dietary Fiber: 3 g; Sugars: 1 g; Carbohydrates: 8 g
APPLE CINNAMON MUFFINS
Servings: 12
View recipe: http://diabeticgourmet.com/recipes/html/170.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=170
Ingredients
1-1/4 cup oat bran cereal; uncooked
1 cup whole wheat flour
2 tsp ground cinnamon
1 tsp baking powder
3/4 tsp baking soda
1/2 tsp salt
3/4 cup unsweetened applesauce
1 cup apple, peeled, cored, diced
1/2 cup honey
1/2 cup vegetable oil
1 egg
1 tsp pure vanilla extract
Directions
Preheat oven to 375.
Coat 12 medium-size cups with vegetables oil or line with paper baking cups.
In a medium bowl combine oat bran cereal, flour, cinnamon, baking powder, soda, and salt.
In large bowl combine applesauce, honey, oil, egg, and vanilla. Stir in dry ingredients; mix well. Stir in apple.
Fill prepared muffin cup almost full. Bake 15-20 minutes or until golden brown. Serve warm.
Nutritional Information Per Serving: Calories: 160; Protein: 3 g; Fat: 7 g; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread; 1 Fat; 1/2 Fruit
CRANBERRY ORANGE BREAD
Servings: 16
View recipe: http://diabeticgourmet.com/recipes/html/177.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=177
Ingredients
2 cups all-purpose flour
1 cup Quaker Oats (quick or old fashioned, uncooked)
2 tablespoons fructose
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt (optional)
3/4 cup skim milk
3/4 cup egg substitute or 3 whole eggs
1/3 cup unsweetened orange juice
1/4 cup vegetable oil
1 tablespoon grated orange peel
1/2 cup chopped cranberries, fresh or frozen
1/4 cup chopped nuts* (optional)
Directions
Heat oven to 350F.
Grease and flour 9x5-inch loaf pan.
Combine first 6 ingredients; mix well. Set aside.
Beat milk, egg substitute, orange juice, vegetable oil and orange peel until mixed thoroughly. Add to dry ingredients, mixing just until moistened. Stir in cranberries and nuts. Pour into prepared pan.
Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pan. Cool completely.
*To toast nuts for extra flavor, spread evenly in small baking pan. Bake in 350F oven 7 to 10 minutes or until light golden brown.
Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 4 g; Sodium: 80 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread , 1 Fat
PEACH FROZEN YOGURT
This comes from Diabetic Connect, and starts off, “This tasty dessert treat only has 3 ingredients! Not to mention it's incredibly easy to make and delicious.” Makes 8 servings.
View this online here.
Ingredients
2 cups peeled, chopped peaches
1/4 cup honey
2 1/2 cups non-fat plain Greek yogurt
Directions
Blend all ingredients together in a blender or food processor.
Pour into a ice cream maker. Freeze according to manufacturer's directions.
Pour into a freezer safe container and freeze for 1 hour until hard, but not frozen solid.
NOTE: frozen yogurt that is not eaten can be poured into Popsicle molds for a later treat.
Nutritional Facts: Servings: 8; For 1/2 cup of frozen yogurt: Calories 90; Total Fat 0g; Sodium 31mg; Carbohydrates 15g; Sugars 13g; Protein 7g
GREEN BEANS WITH CITRUS MUSTARD
Provides 3g. dietary fiber.
Yield: Makes 4 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/432.shtml
Ingredients
3/4 pound green beans, stemmed and halved
1 Tbsp. Dijon-style mustard
1 tsp. lime juice
1/2 tsp. salt
1 Tbsp. mint, cut into very thin strips
1/4-1/2 tsp. grated lemon zest, according to taste
1 tsp. minced shallot
Salt and freshly ground black pepper, to taste
Directions
Steam beans 5 minutes or until tender but still crisp.
While beans cook, in a large mixing bowl, use a fork to combine mustard, lime juice and salt, mixing until creamy. Mix in mint, lemon zest and shallots.
Drain cooked beans and add to the mustard mixture, stirring to coat them. Season to taste with salt and pepper. Serve at room temperature. This dish can be refrigerated for 24 hours. Bring to room temperature before serving.
Frozen whole green beans may be used, although they will be less crisp than fresh ones. For frozen beans, reduce cooking time to 3 minutes.
Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 391 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable
PENNE ALLA PESTO
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=194
View recipe: http://diabeticgourmet.com/recipes/html/194.shtml
Ingredients
1-1/2 cups fresh basil, stems removed
2 cloves garlic, chopped
2 tbsp olive oil
1/4 cup plus 2 tbsp pine nuts, toasted
2 Tbs. grated Parmesan cheese
3/4 lb. cooked penne, hot
Directions
Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.
Nutritional Information Per Serving: Calories: 209; Protein: 5 g; Fat: 13 g; Sodium: 66 mg; Cholesterol: 2 mg; Carbohydrates: 19 g; Exchanges: 2-1/2 Fat; 2-1/2 Starch
Subscribe to:
Posts (Atom)