If it's Thursday (and my calendar indicates that it is), it's time for another Diabetic Thursday. Today's offerings include Strip Steaks with Broiled Asparagus and Pineapple Cake. Enjoy!
TURKEY LONDON BROIL
Recipe Yield: Serves: 6
View online at https://diabeticgourmet.com/diabetic-recipes/turkey-london-broil.
Ingredients
4 cloves garlic, finely chopped
1/3 cup olive oil
1 tablespoon grated lemon rind
2 tablespoons fresh lemon juice
1/4 cup chopped fresh oregano
1 tablespoon chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup dry white wine
1 boneless, skinless turkey breast (2 pounds)
Directions
Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.
Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.
Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.
Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or grill rack 4 inches from source of heat.
Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.
Nutritional Information Per Serving: Calories: 297; Fat: 14 g; Sodium: 158 mg; Cholesterol: 102 mg; Protein: 37 g; Carbohydrates: 2 g
Diabetic Exchanges: 4-1/2 Low-Fat Meat
PINEAPPLE CAKE
Recipe Yield: Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
Book Title: The Diabetic Four Ingredient Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/pineapple-cake.
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Sodium: 100 mg; Protein: 1 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Starch
SPICY BUFFALO-STYLE MEATBALLS
Recipe Yield: Makes 32 appetizer servings.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/spicy-buffalo-style-meatballs
Ingredients
1 pound 95% lean ground beef
1/2 cup soft bread crumbs
1 egg, slightly beaten
2 tablespoons chopped onion
2 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon pepper
2 to 3 tablespoons hot pepper sauce
2 tablespoons butter, melted
1 tablespoon honey
Blue cheese dressing
Celery sticks
Directions
Preheat oven to 350F. Combine ground beef, bread crumbs, egg, onion, garlic, salt and pepper in large bowl, mixing lightly but thoroughly.
Shape beef mixture into 32 1-inch meatballs; place on rack in broiler pan. Bake in 350F oven 18 to 20 minutes.
Meanwhile, combine hot pepper sauce, butter and honey in large bowl; mix well. Add meatballs; stir to coat.
Serve with dressing and celery sticks, as desired. Makes 32 appetizer servings.
Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of ground beef done-ness.
Cook's Tip: 1 package (about 18 ounces) frozen fully-cooked beef meatballs can be substituted for ground beef, bread crumbs, egg, onion, garlic, salt and pepper. Cook meatballs according to package directions. Continue as directed in step 3.
Nutritional Information Per Serving: Calories: 33; Fat: 2 g; Sodium: 78 mg; Cholesterol: 16 mg; Protein: 3 g; Carbohydrates: 1 g
OLD-FASHIONED TOMATO SOUP
Recipe Yield: Yield: 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/old-fashioned-tomato-soup.
Ingredients
1 Tbsp. butter
1 onion, finely chopped
2 large garlic cloves, chopped
1 can (28-oz.) diced tomatoes
1 Tbsp. sugar
1 tsp. dried thyme
1/8 tsp. ground mace
Pinch of cayenne pepper
1/2 cup fat-free half-and-half cream
Salt and freshly ground black pepper
3 Tbsp. snipped dill, for garnish (optional)
Directions
Melt the butter in a small Dutch oven over medium-high heat. Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.
Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.
Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired. Blend in the half-and-half. Season the soup to taste with salt and pepper.
Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.
Nutritional Information Per Serving: Calories: 105; Fat: 3 g; Fiber: 0.5 g; Sodium: 586 mg; Protein: 3 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Reduced-Fat Milk, 1 Vegetable
STRIP STEAKS WITH BROILED ASPARAGUS
Recipe Yield: Yield: 2 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals
View this online at https://diabeticgourmet.com/diabetic-recipes/strip-steaks-with-broiled-asparagus.
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
NOTES:
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Fat: 11 g; Fiber: 1 g; Sodium: 58 mg; Cholesterol: 67 mg; Protein: 26 g; Carbohydrates: 3 g
Diabetic Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
VEGGIE PATCH SOUP
Yield: 10 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=835
Online version: http://diabeticgourmet.com/recipes/html/835.shtml
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Ingredients
6 cups water
2 medium-sized white potatoes, peeled and cut into 1-inch chunks
4 large tomatoes, cored and cut into 1-inch chunks
4 medium-sized carrots, peeled and cut into 1-inch chunks
3 medium-sized zucchini, cut into 1-inch chunks
2 medium-sized green bell peppers, coarsely chopped
2 medium-sized onions, coarsely chopped
3 garlic cloves, minced
1-1/2 teaspoons salt
1/2 teaspoon black pepper
Directions
In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.
Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.
Nutritional Information Per Serving: Calories: 84; Protein: 2 g; Sodium: 383 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 20 g; Exchanges: 1/2 Starch, 2 Vegetable
Showing posts with label Pineapple Cake. Show all posts
Showing posts with label Pineapple Cake. Show all posts
Thursday, January 9, 2020
Thursday, May 17, 2018
Diabetic Thursday
It's Diabetic Thursday, which starts off with an article.
So, you or a loved one is diabetic. You know that you need to be mindful of meds and food. That said, today's article, from The Diabetic News, is titled “Skipping Breakfast Can Provoke Hazardous Blood Sugar Spikes in Diabetics.” It's definitely worth reading! (Click here to read the article.)
And now, six recipes to try, including Italian Beef Stuffed Shells Marinara and Pineapple Cake. Enjoy!
BEEF TENDERLOIN MARSALA WITH SHIITAKE-LEEK COMPOTE
Makes 8 servings
View online with photo: http://diabeticgourmet.com/recipes/html/1303.shtml
Ingredients
1 beef Tenderloin Roast Center-Cut (about 2 pounds)
1-1/2 teaspoons olive oil
2 medium shallots, chopped
1 tablespoon minced garlic
1 cup Marsala
1 can (14 ounces) ready-to-serve beef broth
3 tablespoons chopped fresh parsley
2 teaspoons cornstarch dissolved in 1 tablespoon water
SHIITAKE-LEEK COMPOTE:
6 medium leeks, cleaned, white and light green parts only, cut lengthwise in half
2 tablespoons butter, divided
2 cups sliced shiitake mushrooms
3/4 cup dry white wine
1 teaspoon fresh thyme leaves
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Directions
Heat oven to 425F.
Heat oil in large nonstick skillet over medium heat until hot. Place beef roast in skillet; brown evenly. Remove roast from skillet. Place on rack in shallow roasting pan. Season with salt and pepper, as desired.
In same skillet, add shallots and garlic; cook and stir 1 to 2 minutes. Add Marsala; cook and stir 6 to 7 minutes or until reduced by half. Add broth and parsley; bring to a boil. Pour into roasting pan around roast; brush surface of roast with broth mixture.
Insert ovenproof thermometer so tip is centered in thickest part of beef, not resting in fat. Do not add water or cover. Roast in 425F oven 35 to 45 minutes for medium rare; 45 to 50 minutes for medium. Baste with cooking liquid halfway through roasting.
Remove roast when meat thermometer registers 135F for medium rare; 145F for medium. Transfer roast to carving board; tent loosely with aluminum foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10 to 15F to reach 145F for medium rare; 160F for medium.)
Pour pan drippings into small saucepan; bring to a boil. Stir in cornstarch mixture; cook and stir 1 to 2 minutes or until thickened. Remove sauce from heat. Set aside.
To prepare Shiitake-Leek Compote, slice leeks crosswise into 1/2-inch thick slices. Melt 1-1/2 teaspoons butter in large nonstick skillet over medium heat. Add leeks; cook, covered, 10 minutes, stirring halfway through cooking.
Add mushrooms, wine and thyme; cook, covered, 5 minutes.
Uncover skillet; continue cooking 10 minutes or until leeks are tender.
Stir in sauce; cook until heated through. Remove from heat; stir in 1-1/2 tablespoons butter, salt and pepper.
Carve roast into 1/2-inch thick slices.
Serve with Shiitake-Leek Compote.
Nutritional Information Per Serving: Calories: 333; Protein: 27 g; Fat: 11 g; Sodium: 345 mg; Cholesterol: 77 mg ; Saturated Fat: 5 g ; Dietary Fiber: 2 g ; Carbohydrates: 21 g
ITALIAN BEEF STUFFED SHELLS MARINARA
Makes 4 servings
View online with photo and print: http://diabeticgourmet.com/recipes/html/1304.shtml
Ingredients
12 ounces cooked beef pot roast or brisket
20 uncooked jumbo pasta shells (about 8 ounces)
Filling:
1 cup lowfat cottage cheese
3/4 cup grated Parmesan cheese, divided
1 large egg, slightly beaten
1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves
2 cloves garlic, minced
Sauce:
1 jar (24 ounces) pasta sauce
Salt and pepper (optional)
Chopped fresh basil (optional)
Directions
Preheat oven to 375F.
Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.
Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.
Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.
Cover with aluminum foil.
Bake in 375F oven 20 minutes or until heated through.
Remove foil; sprinkle with remaining 1/4 cup cheese.
Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.
Season with salt and pepper, if desired. Garnish with basil, if desired.
Nutritional Information Per Serving: Calories: 364; Protein: 40 g; Fat: 13 g; Sodium: 238 mg; Cholesterol: 119 mg; Saturated Fat: 5 g; Dietary Fiber: 4 g; Carbohydrates: 20 g
TURKEY VEGGIE SNACKS
This recipe begins, “This is a Biggest Loser Approved recipe.”
Yield: 9 servings
View online with photo and print: http://diabeticgourmet.com/recipes/html/1322.shtml
Ingredients
12-ounces Jennie-O Deli Favorites Oven Roasted, Reduced Sodium Turkey Breast, from the service deli, makes 28 cubes
28 cherry tomatoes, halved
12-ounces low-fat mozzarella cheese, cubed
1 English cucumber, cubed
28 basil leaves
28 (5-inch) skewers
Non-fat Italian dressing or balsamic vinegar for dipping, if desired
Directions
Thread turkey cube, tomato half, cheese, cucumber, tomato half and basil leaf on each skewer.
Serve with no-fat dressing or balsamic vinegar for dipping, if desired.
Nutritional Information Per Serving: Calories: 160; Protein: 14 g; Fat: 6 g; Sodium: 490 mg; Cholesterol: 15 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 14 g
LEMON POPPY SEED CAKE
Contains 2 grams dietary fiber and 14 grams sugars.
Makes: 1 Cake (9 Servings)
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/347.shtml
Ingredients
1 cup all-purpose flour
1/2 cup sugar
1/3 cup poppy seeds
1-1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/8 teaspoon salt
1/4 cup margarine, melted
2 large egg whites, or 1/4 cup egg substitute
1/2 cup fat-free milk
3 tablespoons fresh lemon juice
1 teaspoon finely grated lemon zest
1 teaspoon pure vanilla extract
2 tablespoons powdered sugar
Directions
Preheat the oven to 350 degrees F. Prepare a 9-inch-square baking pan with nonstick pan spray.
Combine the flour, sugar, poppy seeds, baking powder, baking soda, and salt in a large bowl.
Add the margarine, egg whites, milk, lemon juice, zest, and vanilla. Mix just until the dry ingredients are moistened. Pour into the prepared pan. Bake 30 minutes, or until the cake springs back when the center is lightly pressed.
Cool on a wire rack. Sift powdered sugar over the cake. Cut into 3-inch squares to serve.
Nutritional Information Per Serving: Calories: 183; Protein: 4 g; Fat: 7 g; Sodium: 242 mg; Cholesterol: 0 mg; Carbohydrates: 26 g; Exchanges: Other Carbohydrate: 1-1/2, Fat: 1-1/2
CHILI-BEAN SOUP
Find this recipe at: http://diabeticgourmet.com/recipes/html/242.shtml
Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Ingredients
.1/3 cup chopped green bell pepper
1 small onion, chopped
1/3 pound lean round steak, sliced into very thin 1" long strips
4 cups low-sodium beef bouillon
1-1/2 teaspoons each: chili powder and dried parsley flakes
3 cups canned peeled tomatoes (with juice), cut into pieces
3 tablespoons cornstarch, dissolved in 1/2 cup water
1 can (15 oz.) pink or pinto beans with juice
Directions
In a large, heavy soup post sprayed with nonstick spray, stir-fry pepper and onion over medium-high heat until soft but not browned. Remove from pot and set aside.
Re-spray pot with non-stick spray and brown beef strips over medium-high heat. Add cooked pepper and onion to pot. Add beef bouillon, chili powder, parsley, tomatoes with juice, cornstarch dissolved in water and beans with juice. Cover and simmer for 1 hour.
Nutritional Information Per Serving: Calories: 101; Protein: 7.1 g; Fat: 2.9 g; Sodium: 395 mg; Cholesterol: 9 mg; Carbohydrates: 12.3 g; Exchanges: 1 Lean Meat, 1 Bread/Starch
PINEAPPLE CAKE
Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
View online:http://diabeticgourmet.com/recipes/html/538.shtml
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Protein: 1 g; Fat: 1 g; Sodium: 100 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch
So, you or a loved one is diabetic. You know that you need to be mindful of meds and food. That said, today's article, from The Diabetic News, is titled “Skipping Breakfast Can Provoke Hazardous Blood Sugar Spikes in Diabetics.” It's definitely worth reading! (Click here to read the article.)
And now, six recipes to try, including Italian Beef Stuffed Shells Marinara and Pineapple Cake. Enjoy!
BEEF TENDERLOIN MARSALA WITH SHIITAKE-LEEK COMPOTE
Makes 8 servings
View online with photo: http://diabeticgourmet.com/recipes/html/1303.shtml
Ingredients
1 beef Tenderloin Roast Center-Cut (about 2 pounds)
1-1/2 teaspoons olive oil
2 medium shallots, chopped
1 tablespoon minced garlic
1 cup Marsala
1 can (14 ounces) ready-to-serve beef broth
3 tablespoons chopped fresh parsley
2 teaspoons cornstarch dissolved in 1 tablespoon water
SHIITAKE-LEEK COMPOTE:
6 medium leeks, cleaned, white and light green parts only, cut lengthwise in half
2 tablespoons butter, divided
2 cups sliced shiitake mushrooms
3/4 cup dry white wine
1 teaspoon fresh thyme leaves
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Directions
Heat oven to 425F.
Heat oil in large nonstick skillet over medium heat until hot. Place beef roast in skillet; brown evenly. Remove roast from skillet. Place on rack in shallow roasting pan. Season with salt and pepper, as desired.
In same skillet, add shallots and garlic; cook and stir 1 to 2 minutes. Add Marsala; cook and stir 6 to 7 minutes or until reduced by half. Add broth and parsley; bring to a boil. Pour into roasting pan around roast; brush surface of roast with broth mixture.
Insert ovenproof thermometer so tip is centered in thickest part of beef, not resting in fat. Do not add water or cover. Roast in 425F oven 35 to 45 minutes for medium rare; 45 to 50 minutes for medium. Baste with cooking liquid halfway through roasting.
Remove roast when meat thermometer registers 135F for medium rare; 145F for medium. Transfer roast to carving board; tent loosely with aluminum foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10 to 15F to reach 145F for medium rare; 160F for medium.)
Pour pan drippings into small saucepan; bring to a boil. Stir in cornstarch mixture; cook and stir 1 to 2 minutes or until thickened. Remove sauce from heat. Set aside.
To prepare Shiitake-Leek Compote, slice leeks crosswise into 1/2-inch thick slices. Melt 1-1/2 teaspoons butter in large nonstick skillet over medium heat. Add leeks; cook, covered, 10 minutes, stirring halfway through cooking.
Add mushrooms, wine and thyme; cook, covered, 5 minutes.
Uncover skillet; continue cooking 10 minutes or until leeks are tender.
Stir in sauce; cook until heated through. Remove from heat; stir in 1-1/2 tablespoons butter, salt and pepper.
Carve roast into 1/2-inch thick slices.
Serve with Shiitake-Leek Compote.
Nutritional Information Per Serving: Calories: 333; Protein: 27 g; Fat: 11 g; Sodium: 345 mg; Cholesterol: 77 mg ; Saturated Fat: 5 g ; Dietary Fiber: 2 g ; Carbohydrates: 21 g
ITALIAN BEEF STUFFED SHELLS MARINARA
Makes 4 servings
View online with photo and print: http://diabeticgourmet.com/recipes/html/1304.shtml
Ingredients
12 ounces cooked beef pot roast or brisket
20 uncooked jumbo pasta shells (about 8 ounces)
Filling:
1 cup lowfat cottage cheese
3/4 cup grated Parmesan cheese, divided
1 large egg, slightly beaten
1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves
2 cloves garlic, minced
Sauce:
1 jar (24 ounces) pasta sauce
Salt and pepper (optional)
Chopped fresh basil (optional)
Directions
Preheat oven to 375F.
Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.
Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.
Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.
Cover with aluminum foil.
Bake in 375F oven 20 minutes or until heated through.
Remove foil; sprinkle with remaining 1/4 cup cheese.
Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.
Season with salt and pepper, if desired. Garnish with basil, if desired.
Nutritional Information Per Serving: Calories: 364; Protein: 40 g; Fat: 13 g; Sodium: 238 mg; Cholesterol: 119 mg; Saturated Fat: 5 g; Dietary Fiber: 4 g; Carbohydrates: 20 g
TURKEY VEGGIE SNACKS
This recipe begins, “This is a Biggest Loser Approved recipe.”
Yield: 9 servings
View online with photo and print: http://diabeticgourmet.com/recipes/html/1322.shtml
Ingredients
12-ounces Jennie-O Deli Favorites Oven Roasted, Reduced Sodium Turkey Breast, from the service deli, makes 28 cubes
28 cherry tomatoes, halved
12-ounces low-fat mozzarella cheese, cubed
1 English cucumber, cubed
28 basil leaves
28 (5-inch) skewers
Non-fat Italian dressing or balsamic vinegar for dipping, if desired
Directions
Thread turkey cube, tomato half, cheese, cucumber, tomato half and basil leaf on each skewer.
Serve with no-fat dressing or balsamic vinegar for dipping, if desired.
Nutritional Information Per Serving: Calories: 160; Protein: 14 g; Fat: 6 g; Sodium: 490 mg; Cholesterol: 15 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 14 g
LEMON POPPY SEED CAKE
Contains 2 grams dietary fiber and 14 grams sugars.
Makes: 1 Cake (9 Servings)
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/347.shtml
Ingredients
1 cup all-purpose flour
1/2 cup sugar
1/3 cup poppy seeds
1-1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/8 teaspoon salt
1/4 cup margarine, melted
2 large egg whites, or 1/4 cup egg substitute
1/2 cup fat-free milk
3 tablespoons fresh lemon juice
1 teaspoon finely grated lemon zest
1 teaspoon pure vanilla extract
2 tablespoons powdered sugar
Directions
Preheat the oven to 350 degrees F. Prepare a 9-inch-square baking pan with nonstick pan spray.
Combine the flour, sugar, poppy seeds, baking powder, baking soda, and salt in a large bowl.
Add the margarine, egg whites, milk, lemon juice, zest, and vanilla. Mix just until the dry ingredients are moistened. Pour into the prepared pan. Bake 30 minutes, or until the cake springs back when the center is lightly pressed.
Cool on a wire rack. Sift powdered sugar over the cake. Cut into 3-inch squares to serve.
Nutritional Information Per Serving: Calories: 183; Protein: 4 g; Fat: 7 g; Sodium: 242 mg; Cholesterol: 0 mg; Carbohydrates: 26 g; Exchanges: Other Carbohydrate: 1-1/2, Fat: 1-1/2
CHILI-BEAN SOUP
Find this recipe at: http://diabeticgourmet.com/recipes/html/242.shtml
Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Ingredients
.1/3 cup chopped green bell pepper
1 small onion, chopped
1/3 pound lean round steak, sliced into very thin 1" long strips
4 cups low-sodium beef bouillon
1-1/2 teaspoons each: chili powder and dried parsley flakes
3 cups canned peeled tomatoes (with juice), cut into pieces
3 tablespoons cornstarch, dissolved in 1/2 cup water
1 can (15 oz.) pink or pinto beans with juice
Directions
In a large, heavy soup post sprayed with nonstick spray, stir-fry pepper and onion over medium-high heat until soft but not browned. Remove from pot and set aside.
Re-spray pot with non-stick spray and brown beef strips over medium-high heat. Add cooked pepper and onion to pot. Add beef bouillon, chili powder, parsley, tomatoes with juice, cornstarch dissolved in water and beans with juice. Cover and simmer for 1 hour.
Nutritional Information Per Serving: Calories: 101; Protein: 7.1 g; Fat: 2.9 g; Sodium: 395 mg; Cholesterol: 9 mg; Carbohydrates: 12.3 g; Exchanges: 1 Lean Meat, 1 Bread/Starch
PINEAPPLE CAKE
Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
View online:http://diabeticgourmet.com/recipes/html/538.shtml
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Protein: 1 g; Fat: 1 g; Sodium: 100 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch
Thursday, January 19, 2017
Diabetic Thursday
Today is Thursday, which means it's Diabetic Thursday - time for posting diabetic-safe food. Here are six diabetic recipes to help you through the day. Enjoy!
ICED MOCHA SHERBET
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
View Online: http://diabeticgourmet.com/recipes/html/576.shtml
Ingredients
1-1/2 cups evaporated non-fat milk
1 teaspoon pure vanilla extract
2 tablespoons carob powder
1 tablespoon crystalline fructose
2 tablespoons frozen orange juice concentrate
1 tablespoon instant coffee granules
1 tablespoon part-skim ricotta cheese
Directions
Mix all ingredients together in blender and turn into metal trays.
Place in freezer and stir with fork from time to time to break up ice crystals.
When ready to serve, process again so the sherbet is soft.
Nutritional Information Per Serving: Calories: 12; Protein: 8g; Sodium: 117mg; Cholesterol: 5mg; Fat: 0.5g; Carbohydrates: 22g
CREAM OF POTATO SOUP
Yield: 6 servings
Source: "Cooking with the Diabetic Chef" by Chris Smith
Info: http://diabeticgourmet.com/book_archive/details/23.shtml
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, diced
1 stalk celery, diced
1 quart chicken stock
1 pound potatoes, peeled and quartered
1/2 teaspoon marjoram
1 cup low-fat (1%) milk
1/2 teaspoon salt
1/4 teaspoon white pepper
4 tablespoons fresh parsley, minced
Directions
Heat the olive oil in a large pot over medium heat. Add the onion and celery and cook about 5 minutes, or until the vegetables are tender. Add the chicken stock, potatoes, marjoram, and thyme. Bring to a simmer and cover to cook for 25-30 minutes, or until the potatoes are tender.
Place the mixture in a food processor and blend until smooth. Whisk in the milk until the mixture is then enough. Add the salt and pepper and mix well. Serve with 1 tablespoon of parsley overtop of each bowl.
Nutritional Information Per Serving (About 1 cup): Calories: 121, Fat: 3 g, Cholesterol: 6 mg, Sodium: 296 mg, Carbohydrate: 19 g, Protein: 5 g, Diabetic Exchanges: 1 Starch, 1/2 Fat
QUICK MINESTRONE
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/244.shtml
Source: Deliciously Healthy Favorite Foods Cookbook
Ingredients
1/4 pound lean ham, cut into small pieces
1 can (10-3/4 oz.) condensed onion soup
2 cups canned tomatoes (with juice), cut into pieces
1/2 cup each: diced carrot and celery
1 medium zucchini, diced
1 large clove garlic, minced
1/3 cup minced fresh parsley
1 bay leaf
1/4 teaspoon each: dried thyme leaves, marjoram, basil and pepper
5 cups water
1 cup broken uncooked spaghetti
1 can (15 oz.) cannellini, navy or other white beans, undrained
1/4 cup grated Parmesan cheese
Directions
In a large soup pot, combine ham, soup, tomatoes, carrot, celery, zucchini, garlic, parsley, bay leaf, thyme, marjoram, basil, pepper and water. Simmer, covered, for 1 hour.
Add spaghetti and beans with liquid and cook 30 minutes longer. Remove bay leaf. Sprinkle each serving with Parmesan cheese.
Nutritional Information Per Serving: Calories: 122; Protein: 8.9 g; Fat: 2.4 g; Sodium: 871 mg; Cholesterol: 6.1 mg; Carbohydrates: 17.2 g; Exchanges: 1 Lean Meat, 1 Bread/Starch
PINEAPPLE CAKE
Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
View online:http://diabeticgourmet.com/recipes/html/538.shtml
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Protein: 1 g; Fat: 1 g; Sodium: 100 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch
SIMPLE CHICKEN MOLE
In a Mexican mole sauce, the chocolate isn't even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce.
Makes 4 servings.
View recipe: http://diabeticgourmet.com/recipes/html/686.shtmlIngredients
1 Tbsp. plus 1 tsp. olive oil
4 boneless skinless chicken breast halves, about 3 oz. each
1/4 cup chopped onion
1 clove minced garlic
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1-1/2 tsp. unsweetened cocoa powder
1/2 tsp. chipotle or regular chili powder
1/4 cup no-sodium diced tomatoes with juice
2 Tbsp. sliced almonds, toasted for 3-4 minutes
2 Tbsp. raisins
1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed
Salt, to taste
2 Tbsp. chopped cilantro, for garnish
Directions
Preheat oven to 200 degrees.
In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.
Add remaining oil to pan. Add onion to skillet and saute for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes.
Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency. Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.
Nutritional Information Per Serving: Calories: 180; Protein: 21 g; Fat: 8 g; Sodium: 280 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
EGGPLANT AND TOMATO CASSEROLE
Yield: 8 servings
Source: 1,001 Recipes For People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details.22.shtml
View Online: http://diabeticgourmet.com/recipes/html/310.shtml
Ingredients
1 large eggplant (2 pounds), peeled, cut into 1-inch cubes
1/2 cup seasoned dry bread crumbs
1/3 cup chopped onion
3 cloves garlic
1-1/2 teaspoons dried oregano leaves, divided
1/2 teaspoon dried basil leaves
1/4 teaspoon dried thyme leaves
Salt and pepper, to taste
2 eggs
3 medium tomatoes, sliced
1/4 cup grated fat-free Parmesan cheese
Directions
Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.
Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.
Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.
Nutritional Information Per Serving: Calories: 98; Protein: 5.1g; Sodium: 245mg; Cholesterol: 53.3mg; Fat: 1.9g; Carbohydrates: 16.9g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat
ICED MOCHA SHERBET
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
View Online: http://diabeticgourmet.com/recipes/html/576.shtml
Ingredients
1-1/2 cups evaporated non-fat milk
1 teaspoon pure vanilla extract
2 tablespoons carob powder
1 tablespoon crystalline fructose
2 tablespoons frozen orange juice concentrate
1 tablespoon instant coffee granules
1 tablespoon part-skim ricotta cheese
Directions
Mix all ingredients together in blender and turn into metal trays.
Place in freezer and stir with fork from time to time to break up ice crystals.
When ready to serve, process again so the sherbet is soft.
Nutritional Information Per Serving: Calories: 12; Protein: 8g; Sodium: 117mg; Cholesterol: 5mg; Fat: 0.5g; Carbohydrates: 22g
CREAM OF POTATO SOUP
Yield: 6 servings
Source: "Cooking with the Diabetic Chef" by Chris Smith
Info: http://diabeticgourmet.com/book_archive/details/23.shtml
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, diced
1 stalk celery, diced
1 quart chicken stock
1 pound potatoes, peeled and quartered
1/2 teaspoon marjoram
1 cup low-fat (1%) milk
1/2 teaspoon salt
1/4 teaspoon white pepper
4 tablespoons fresh parsley, minced
Directions
Heat the olive oil in a large pot over medium heat. Add the onion and celery and cook about 5 minutes, or until the vegetables are tender. Add the chicken stock, potatoes, marjoram, and thyme. Bring to a simmer and cover to cook for 25-30 minutes, or until the potatoes are tender.
Place the mixture in a food processor and blend until smooth. Whisk in the milk until the mixture is then enough. Add the salt and pepper and mix well. Serve with 1 tablespoon of parsley overtop of each bowl.
Nutritional Information Per Serving (About 1 cup): Calories: 121, Fat: 3 g, Cholesterol: 6 mg, Sodium: 296 mg, Carbohydrate: 19 g, Protein: 5 g, Diabetic Exchanges: 1 Starch, 1/2 Fat
QUICK MINESTRONE
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/244.shtml
Source: Deliciously Healthy Favorite Foods Cookbook
Ingredients
1/4 pound lean ham, cut into small pieces
1 can (10-3/4 oz.) condensed onion soup
2 cups canned tomatoes (with juice), cut into pieces
1/2 cup each: diced carrot and celery
1 medium zucchini, diced
1 large clove garlic, minced
1/3 cup minced fresh parsley
1 bay leaf
1/4 teaspoon each: dried thyme leaves, marjoram, basil and pepper
5 cups water
1 cup broken uncooked spaghetti
1 can (15 oz.) cannellini, navy or other white beans, undrained
1/4 cup grated Parmesan cheese
Directions
In a large soup pot, combine ham, soup, tomatoes, carrot, celery, zucchini, garlic, parsley, bay leaf, thyme, marjoram, basil, pepper and water. Simmer, covered, for 1 hour.
Add spaghetti and beans with liquid and cook 30 minutes longer. Remove bay leaf. Sprinkle each serving with Parmesan cheese.
Nutritional Information Per Serving: Calories: 122; Protein: 8.9 g; Fat: 2.4 g; Sodium: 871 mg; Cholesterol: 6.1 mg; Carbohydrates: 17.2 g; Exchanges: 1 Lean Meat, 1 Bread/Starch
PINEAPPLE CAKE
Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
View online:http://diabeticgourmet.com/recipes/html/538.shtml
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Protein: 1 g; Fat: 1 g; Sodium: 100 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch
SIMPLE CHICKEN MOLE
In a Mexican mole sauce, the chocolate isn't even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce.
Makes 4 servings.
View recipe: http://diabeticgourmet.com/recipes/html/686.shtmlIngredients
1 Tbsp. plus 1 tsp. olive oil
4 boneless skinless chicken breast halves, about 3 oz. each
1/4 cup chopped onion
1 clove minced garlic
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1-1/2 tsp. unsweetened cocoa powder
1/2 tsp. chipotle or regular chili powder
1/4 cup no-sodium diced tomatoes with juice
2 Tbsp. sliced almonds, toasted for 3-4 minutes
2 Tbsp. raisins
1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed
Salt, to taste
2 Tbsp. chopped cilantro, for garnish
Directions
Preheat oven to 200 degrees.
In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.
Add remaining oil to pan. Add onion to skillet and saute for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes.
Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency. Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.
Nutritional Information Per Serving: Calories: 180; Protein: 21 g; Fat: 8 g; Sodium: 280 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
EGGPLANT AND TOMATO CASSEROLE
Yield: 8 servings
Source: 1,001 Recipes For People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details.22.shtml
View Online: http://diabeticgourmet.com/recipes/html/310.shtml
Ingredients
1 large eggplant (2 pounds), peeled, cut into 1-inch cubes
1/2 cup seasoned dry bread crumbs
1/3 cup chopped onion
3 cloves garlic
1-1/2 teaspoons dried oregano leaves, divided
1/2 teaspoon dried basil leaves
1/4 teaspoon dried thyme leaves
Salt and pepper, to taste
2 eggs
3 medium tomatoes, sliced
1/4 cup grated fat-free Parmesan cheese
Directions
Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.
Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.
Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.
Nutritional Information Per Serving: Calories: 98; Protein: 5.1g; Sodium: 245mg; Cholesterol: 53.3mg; Fat: 1.9g; Carbohydrates: 16.9g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat
Thursday, January 5, 2017
Diabetic Thursday
Since it's Thursday, you know what that means - Diabetic Thursday.
First, an article. Did you know that getting your flu shot might save your life, especially if you have Type 2 diabetes? That's what an article in Diabetes Self-Management states. The article, “Flu Vaccine May Reduce Death Rate, Risk of Hospital Stays in Type 2 Diabetes”, is well worth reading.
And now, here are today's six diabetic recipes. Enjoy!
WARM MOLE BEAN DIP
Yield: Makes 8 servings.
View recipe: http://diabeticgourmet.com/recipes/html/706.shtml
Ingredients
1 Tbsp. tomato paste
1 small tomato, seeded and chopped
1/2 cup mild, medium or hot chunky salsa
2 Tbsp. chopped cilantro
1/2 tsp. salt, or to taste
3/4 cup (3 ounces), shredded, reduced-fat Jack cheese
One (15-ounce) can pinto beans, rinsed and drained
2 tsp. canola oil
1/2 cup finely chopped onion
1 small jalapeno pepper, seeded and finely chopped
1 tsp. chili powder
1 tsp. unsweetened cocoa powder
1 tsp. ground cumin
1 tsp. dried oregano
Directions
Preheat the oven to 400 degrees.
Coat a 9-inch pie plate with cooking spray and set aside.
In a food processor, whirl beans until pureed but still slightly lumpy. Scoop beans into a mixing bowl and set aside.
In medium skillet, heat oil over medium heat. Saute onion and jalapeno until onion is soft, 5 minutes. Add chili powder, cocoa, cumin, and oregano, and cook, stirring, until fragrant, 1 minute. Mix in tomato paste and cook for 30 seconds. Add contents of the pan to the pureed beans.
Add tomato, salsa, cilantro and salt, to beans and mix to combine all ingredients. Spread bean mixture in an even layer in the prepared pan. Sprinkle cheese over the top.
Bake until cheese is melted and bubbly and beans are heated through, 12 to 15 minutes. Serve immediately, accompanied by a bowl of baked tortilla chips.
Nutritional Information Per Serving: Calories: 100; Protein: 5 g; Fat: 3.5 g; Sodium: 370 mg; Saturated Fat: 1.5 g; Dietary Fiber: 3 g; Carbohydrates: 11 g
WEST COAST CHICKEN BREAST
Serving size is 1 stuffed chicken breast half. Contains 1g Dietary Fiber and 1 g Sugars.
Serves: 4
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/348.shtml
Ingredients
4 large skinless, boneless chicken breast halves (about 1 pound)
1/4 cup chopped sun-dried tomatoes packed in oil, well drained
1/4 cup packed chopped fresh basil leaves
1 clove garlic, minced
1 tablespoon olive oil
1/4 teaspoon freshly ground pepper
1/4 teaspoon paprika
1 slice whole wheat bread, crumbled to make soft crumbs
Directions
Preheat the oven to 425 degrees F. Prepare a shallow baking dish with olive oil-flavored non stick pan spray.
Pound the chicken breasts to 1/4-inch thickness. Combine the tomatoes, basil, and garlic in a small bowl. Spread the tomato mixture evenly over the chicken breasts; roll up and place seam side down in the prepared baking dish.
Combine the oil, pepper, and paprika in a small bowl; brush evenly over the chicken rolls. Sprinkle with the bread crumbs. Press the crumbs onto the chicken rolls so they adhere.
Bake 15 minutes, or until the chicken is tender and the crumbs are browned.
Nutritional Information Per Serving: Calories: 198; Protein: 26 g; Fat: 8 g; Sodium: 118 mg; Cholesterol: 69 mg; Carbohydrates: 5 g; Exchanges: 1/2 Starch, 4 Very Lean Meat, 1/2 Fat
BEEF TENDERLOIN MARSALA WITH SHIITAKE-LEEK COMPOTE
Makes 8 servings
View online with photo: http://diabeticgourmet.com/recipes/html/1303.shtml
Ingredients
1 beef Tenderloin Roast Center-Cut (about 2 pounds)
1-1/2 teaspoons olive oil
2 medium shallots, chopped
1 tablespoon minced garlic
1 cup Marsala
1 can (14 ounces) ready-to-serve beef broth
3 tablespoons chopped fresh parsley
2 teaspoons cornstarch dissolved in 1 tablespoon water
SHIITAKE-LEEK COMPOTE:
6 medium leeks, cleaned, white and light green parts only, cut lengthwise in half
2 tablespoons butter, divided
2 cups sliced shiitake mushrooms
3/4 cup dry white wine
1 teaspoon fresh thyme leaves
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Directions
Heat oven to 425F.
Heat oil in large nonstick skillet over medium heat until hot. Place beef roast in skillet; brown evenly. Remove roast from skillet. Place on rack in shallow roasting pan. Season with salt and pepper, as desired.
In same skillet, add shallots and garlic; cook and stir 1 to 2 minutes. Add Marsala; cook and stir 6 to 7 minutes or until reduced by half. Add broth and parsley; bring to a boil. Pour into roasting pan around roast; brush surface of roast with broth mixture.
Insert ovenproof thermometer so tip is centered in thickest part of beef, not resting in fat. Do not add water or cover. Roast in 425F oven 35 to 45 minutes for medium rare; 45 to 50 minutes for medium. Baste with cooking liquid halfway through roasting.
Remove roast when meat thermometer registers 135F for medium rare; 145F for medium. Transfer roast to carving board; tent loosely with aluminum foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10 to 15F to reach 145F for medium rare; 160F for medium.)
Pour pan drippings into small saucepan; bring to a boil. Stir in cornstarch mixture; cook and stir 1 to 2 minutes or until thickened. Remove sauce from heat. Set aside.
To prepare Shiitake-Leek Compote, slice leeks crosswise into 1/2-inch thick slices. Melt 1-1/2 teaspoons butter in large nonstick skillet over medium heat. Add leeks; cook, covered, 10 minutes, stirring halfway through cooking.
Add mushrooms, wine and thyme; cook, covered, 5 minutes.
Uncover skillet; continue cooking 10 minutes or until leeks are tender.
Stir in sauce; cook until heated through. Remove from heat; stir in 1-1/2 tablespoons butter, salt and pepper.
Carve roast into 1/2-inch thick slices.
Serve with Shiitake-Leek Compote.
Nutritional Information Per Serving: Calories: 333; Protein: 27 g; Fat: 11 g; Sodium: 345 mg; Cholesterol: 77 mg ; Saturated Fat: 5 g ; Dietary Fiber: 2 g ; Carbohydrates: 21 g
TURKEY BACON BURGER
This recipe begins, “If you're a fan of The Biggest Loser show, then you may have recently watched host Bob Harper teach contestants how to make Turkey Bacon Burgers. The contestants loved their Turkey Bacon Burgers and now we're sharing the recipe for you to try.”
Makes 10 servings
Source: Jennie-O
View online with photo and print: http://diabeticgourmet.com/recipes/html/1323.shtml
Ingredients
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 (16-ounce) package Jennie-O Lean Ground Turkey
1/2 cup minced onion
1 tablespoon chopped garlic
1/2 teaspoon freshly ground black pepper
10 lettuce leaves
10 tomato slices
20 sweet onion slices
avocado slices, if desired
pickled jalapeno slices, if desired
mustard, if desired
Directions
In large mixing bowl, combine ground turkey, onion, garlic and pepper.
Form into 10 patties. Ideally, make this mixture at least 8 hours before cooking so that the turkey can marinate with the other ingredients. Freeze any extra formed patties to thaw later.
Heat grill to medium-high heat. Grill turkey burgers approximately 14 to 16 minutes. Always cook to well-done, 165F as measured by a meat thermometer.
Layer lettuce, tomato, turkey burger and onion. Top with avocado, pickled jalapeno and mustard, if desired.
Jennie-O also recommends adding 15 slices of chopped, uncooked Jennie-O Turkey Bacon to the meat mixture. For ease of chopping, place bacon slices in freezer for 15 minutes. Chop finely while still firm.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 140; Protein: 20 g; Fat: 4 g; Sodium: 65 mg; Cholesterol: 55 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 4 g ; Carbohydrates: 6 g
PINEAPPLE CAKE
Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
View online:http://diabeticgourmet.com/recipes/html/538.shtml
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Protein: 1 g; Fat: 1 g; Sodium: 100 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch
ICED MOCHA SHERBET
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
View Online: http://diabeticgourmet.com/recipes/html/576.shtml
Ingredients
1-1/2 cups evaporated non-fat milk
1 teaspoon pure vanilla extract
2 tablespoons carob powder
1 tablespoon crystalline fructose
2 tablespoons frozen orange juice concentrate
1 tablespoon instant coffee granules
1 tablespoon part-skim ricotta cheese
Directions
Mix all ingredients together in blender and turn into metal trays.
Place in freezer and stir with fork from time to time to break up ice crystals.
When ready to serve, process again so the sherbet is soft.
Nutritional Information Per Serving: Calories: 12; Protein: 8g; Sodium: 117mg; Cholesterol: 5mg; Fat: 0.5g; Carbohydrates: 22g
First, an article. Did you know that getting your flu shot might save your life, especially if you have Type 2 diabetes? That's what an article in Diabetes Self-Management states. The article, “Flu Vaccine May Reduce Death Rate, Risk of Hospital Stays in Type 2 Diabetes”, is well worth reading.
And now, here are today's six diabetic recipes. Enjoy!
WARM MOLE BEAN DIP
Yield: Makes 8 servings.
View recipe: http://diabeticgourmet.com/recipes/html/706.shtml
Ingredients
1 Tbsp. tomato paste
1 small tomato, seeded and chopped
1/2 cup mild, medium or hot chunky salsa
2 Tbsp. chopped cilantro
1/2 tsp. salt, or to taste
3/4 cup (3 ounces), shredded, reduced-fat Jack cheese
One (15-ounce) can pinto beans, rinsed and drained
2 tsp. canola oil
1/2 cup finely chopped onion
1 small jalapeno pepper, seeded and finely chopped
1 tsp. chili powder
1 tsp. unsweetened cocoa powder
1 tsp. ground cumin
1 tsp. dried oregano
Directions
Preheat the oven to 400 degrees.
Coat a 9-inch pie plate with cooking spray and set aside.
In a food processor, whirl beans until pureed but still slightly lumpy. Scoop beans into a mixing bowl and set aside.
In medium skillet, heat oil over medium heat. Saute onion and jalapeno until onion is soft, 5 minutes. Add chili powder, cocoa, cumin, and oregano, and cook, stirring, until fragrant, 1 minute. Mix in tomato paste and cook for 30 seconds. Add contents of the pan to the pureed beans.
Add tomato, salsa, cilantro and salt, to beans and mix to combine all ingredients. Spread bean mixture in an even layer in the prepared pan. Sprinkle cheese over the top.
Bake until cheese is melted and bubbly and beans are heated through, 12 to 15 minutes. Serve immediately, accompanied by a bowl of baked tortilla chips.
Nutritional Information Per Serving: Calories: 100; Protein: 5 g; Fat: 3.5 g; Sodium: 370 mg; Saturated Fat: 1.5 g; Dietary Fiber: 3 g; Carbohydrates: 11 g
WEST COAST CHICKEN BREAST
Serving size is 1 stuffed chicken breast half. Contains 1g Dietary Fiber and 1 g Sugars.
Serves: 4
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/348.shtml
Ingredients
4 large skinless, boneless chicken breast halves (about 1 pound)
1/4 cup chopped sun-dried tomatoes packed in oil, well drained
1/4 cup packed chopped fresh basil leaves
1 clove garlic, minced
1 tablespoon olive oil
1/4 teaspoon freshly ground pepper
1/4 teaspoon paprika
1 slice whole wheat bread, crumbled to make soft crumbs
Directions
Preheat the oven to 425 degrees F. Prepare a shallow baking dish with olive oil-flavored non stick pan spray.
Pound the chicken breasts to 1/4-inch thickness. Combine the tomatoes, basil, and garlic in a small bowl. Spread the tomato mixture evenly over the chicken breasts; roll up and place seam side down in the prepared baking dish.
Combine the oil, pepper, and paprika in a small bowl; brush evenly over the chicken rolls. Sprinkle with the bread crumbs. Press the crumbs onto the chicken rolls so they adhere.
Bake 15 minutes, or until the chicken is tender and the crumbs are browned.
Nutritional Information Per Serving: Calories: 198; Protein: 26 g; Fat: 8 g; Sodium: 118 mg; Cholesterol: 69 mg; Carbohydrates: 5 g; Exchanges: 1/2 Starch, 4 Very Lean Meat, 1/2 Fat
BEEF TENDERLOIN MARSALA WITH SHIITAKE-LEEK COMPOTE
Makes 8 servings
View online with photo: http://diabeticgourmet.com/recipes/html/1303.shtml
Ingredients
1 beef Tenderloin Roast Center-Cut (about 2 pounds)
1-1/2 teaspoons olive oil
2 medium shallots, chopped
1 tablespoon minced garlic
1 cup Marsala
1 can (14 ounces) ready-to-serve beef broth
3 tablespoons chopped fresh parsley
2 teaspoons cornstarch dissolved in 1 tablespoon water
SHIITAKE-LEEK COMPOTE:
6 medium leeks, cleaned, white and light green parts only, cut lengthwise in half
2 tablespoons butter, divided
2 cups sliced shiitake mushrooms
3/4 cup dry white wine
1 teaspoon fresh thyme leaves
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Directions
Heat oven to 425F.
Heat oil in large nonstick skillet over medium heat until hot. Place beef roast in skillet; brown evenly. Remove roast from skillet. Place on rack in shallow roasting pan. Season with salt and pepper, as desired.
In same skillet, add shallots and garlic; cook and stir 1 to 2 minutes. Add Marsala; cook and stir 6 to 7 minutes or until reduced by half. Add broth and parsley; bring to a boil. Pour into roasting pan around roast; brush surface of roast with broth mixture.
Insert ovenproof thermometer so tip is centered in thickest part of beef, not resting in fat. Do not add water or cover. Roast in 425F oven 35 to 45 minutes for medium rare; 45 to 50 minutes for medium. Baste with cooking liquid halfway through roasting.
Remove roast when meat thermometer registers 135F for medium rare; 145F for medium. Transfer roast to carving board; tent loosely with aluminum foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10 to 15F to reach 145F for medium rare; 160F for medium.)
Pour pan drippings into small saucepan; bring to a boil. Stir in cornstarch mixture; cook and stir 1 to 2 minutes or until thickened. Remove sauce from heat. Set aside.
To prepare Shiitake-Leek Compote, slice leeks crosswise into 1/2-inch thick slices. Melt 1-1/2 teaspoons butter in large nonstick skillet over medium heat. Add leeks; cook, covered, 10 minutes, stirring halfway through cooking.
Add mushrooms, wine and thyme; cook, covered, 5 minutes.
Uncover skillet; continue cooking 10 minutes or until leeks are tender.
Stir in sauce; cook until heated through. Remove from heat; stir in 1-1/2 tablespoons butter, salt and pepper.
Carve roast into 1/2-inch thick slices.
Serve with Shiitake-Leek Compote.
Nutritional Information Per Serving: Calories: 333; Protein: 27 g; Fat: 11 g; Sodium: 345 mg; Cholesterol: 77 mg ; Saturated Fat: 5 g ; Dietary Fiber: 2 g ; Carbohydrates: 21 g
TURKEY BACON BURGER
This recipe begins, “If you're a fan of The Biggest Loser show, then you may have recently watched host Bob Harper teach contestants how to make Turkey Bacon Burgers. The contestants loved their Turkey Bacon Burgers and now we're sharing the recipe for you to try.”
Makes 10 servings
Source: Jennie-O
View online with photo and print: http://diabeticgourmet.com/recipes/html/1323.shtml
Ingredients
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 (16-ounce) package Jennie-O Lean Ground Turkey
1/2 cup minced onion
1 tablespoon chopped garlic
1/2 teaspoon freshly ground black pepper
10 lettuce leaves
10 tomato slices
20 sweet onion slices
avocado slices, if desired
pickled jalapeno slices, if desired
mustard, if desired
Directions
In large mixing bowl, combine ground turkey, onion, garlic and pepper.
Form into 10 patties. Ideally, make this mixture at least 8 hours before cooking so that the turkey can marinate with the other ingredients. Freeze any extra formed patties to thaw later.
Heat grill to medium-high heat. Grill turkey burgers approximately 14 to 16 minutes. Always cook to well-done, 165F as measured by a meat thermometer.
Layer lettuce, tomato, turkey burger and onion. Top with avocado, pickled jalapeno and mustard, if desired.
Jennie-O also recommends adding 15 slices of chopped, uncooked Jennie-O Turkey Bacon to the meat mixture. For ease of chopping, place bacon slices in freezer for 15 minutes. Chop finely while still firm.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 140; Protein: 20 g; Fat: 4 g; Sodium: 65 mg; Cholesterol: 55 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 4 g ; Carbohydrates: 6 g
PINEAPPLE CAKE
Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
View online:http://diabeticgourmet.com/recipes/html/538.shtml
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Protein: 1 g; Fat: 1 g; Sodium: 100 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch
ICED MOCHA SHERBET
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
View Online: http://diabeticgourmet.com/recipes/html/576.shtml
Ingredients
1-1/2 cups evaporated non-fat milk
1 teaspoon pure vanilla extract
2 tablespoons carob powder
1 tablespoon crystalline fructose
2 tablespoons frozen orange juice concentrate
1 tablespoon instant coffee granules
1 tablespoon part-skim ricotta cheese
Directions
Mix all ingredients together in blender and turn into metal trays.
Place in freezer and stir with fork from time to time to break up ice crystals.
When ready to serve, process again so the sherbet is soft.
Nutritional Information Per Serving: Calories: 12; Protein: 8g; Sodium: 117mg; Cholesterol: 5mg; Fat: 0.5g; Carbohydrates: 22g
Thursday, October 27, 2016
Diabetic Thursday
It's Thursday, which means it's time to show how yummy diabetic food can be. There's even a recipe here for Peanut Butter Cookies! That said, here are today's six diabetic recipes. Enjoy!
SPICY BUFFALO-STYLE MEATBALLS
Makes 32 appetizer servings.
View online: http://diabeticgourmet.com/recipes/html/541.shtml
Ingredients
1 pound 95% lean ground beef
1/2 cup soft bread crumbs
1 egg, slightly beaten
2 tablespoons chopped onion
2 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon pepper
2 to 3 tablespoons hot pepper sauce
2 tablespoons butter, melted
1 tablespoon honey
Blue cheese dressing
Celery sticks
Directions
Preheat oven to 350F. Combine ground beef, bread crumbs, egg, onion, garlic, salt and pepper in large bowl, mixing lightly but thoroughly. Shape beef mixture into 32 1-inch meatballs; place on rack in broiler pan. Bake in 350F oven 18 to 20 minutes.
Meanwhile, combine hot pepper sauce, butter and honey in large bowl; mix well. Add meatballs; stir to coat.
Serve with dressing and celery sticks, as desired. Makes 32 appetizer servings.
Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of ground beef done-ness.
Cook's Tip: 1 package (about 18 ounces) frozen fully-cooked beef meatballs can be substituted for ground beef, bread crumbs, egg, onion, garlic, salt and pepper. Cook meatballs according to package directions. Continue as directed in step 3.
Nutritional Information Per Serving: Calories: 33; Protein: 3 g; Fat: 2 g; Sodium: 78 mg; Cholesterol: 16 mg ; Carbohydrates: 1 g
QUICK MINESTRONE
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/244.shtml
Source: Deliciously Healthy Favorite Foods Cookbook
Ingredients
1/4 pound lean ham, cut into small pieces
1 can (10-3/4 oz.) condensed onion soup
2 cups canned tomatoes (with juice), cut into pieces
1/2 cup each: diced carrot and celery
1 medium zucchini, diced
1 large clove garlic, minced
1/3 cup minced fresh parsley
1 bay leaf
1/4 teaspoon each: dried thyme leaves, marjoram, basil and pepper
5 cups water
1 cup broken uncooked spaghetti
1 can (15 oz.) cannellini, navy or other white beans, undrained
1/4 cup grated Parmesan cheese
Directions
In a large soup pot, combine ham, soup, tomatoes, carrot, celery, zucchini, garlic, parsley, bay leaf, thyme, marjoram, basil, pepper and water. Simmer, covered, for 1 hour.
Add spaghetti and beans with liquid and cook 30 minutes longer. Remove bay leaf. Sprinkle each serving with Parmesan cheese.
Nutritional Information Per Serving: Calories: 122; Protein: 8.9 g; Fat: 2.4 g; Sodium: 871 mg; Cholesterol: 6.1 mg; Carbohydrates: 17.2 g; Exchanges: 1 Lean Meat, 1 Bread/Starch
PINEAPPLE CAKE
Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
View online: http://diabeticgourmet.com/recipes/html/538.shtml
Ingredients
5 egg whites
1 can (20 oz.) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Protein: 1 g; Fat: 1 g; Sodium: 100 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch
CHILI-BEAN SOUP
Find this recipe at: http://diabeticgourmet.com/recipes/html/242.shtml
Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Ingredients
1/3 cup chopped green bell pepper
1 small onion, chopped
1/3 pound lean round steak, sliced into very thin 1" long strips
4 cups low-sodium beef bouillon
1-1/2 teaspoons each: chili powder and dried parsley flakes
3 cups canned peeled tomatoes (with juice), cut into pieces
3 tablespoons cornstarch, dissolved in 1/2 cup water
1 can (15 oz.) pink or pinto beans with juice
Directions
In a large, heavy soup post sprayed with nonstick spray, stir-fry pepper and onion over medium-high heat until soft but not browned. Remove from pot and set aside.
Re-spray pot with non-stick spray and brown beef strips over medium-high heat. Add cooked pepper and onion to pot. Add beef bouillon, chili powder, parsley, tomatoes with juice, cornstarch dissolved in water and beans with juice. Cover and simmer for 1 hour.
Nutritional Information Per Serving: Calories: 101; Protein: 7.1 g; Fat: 2.9 g; Sodium: 395 mg; Cholesterol: 9 mg; Carbohydrates: 12.3 g; Exchanges: 1 Lean Meat, 1 Bread/Starch
PEANUT BUTTER COOKIES
Yield: 24 cookies. Serving size: 2 cookies.
Source: Splenda
View online: http://diabeticgourmet.com/recipes/html/536.shtml
Ingredients
1/4 cup margarine, softened
1 cup creamy style peanut butter
1/4 cup egg substitute
2 tablespoons honey
1/2 teaspoon vanilla extract
1 cup Splenda Granular
1-1/2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
Directions
Heat oven to 350F.
In a large bowl, beat margarine and peanut butter with an electric mixer until creamy, approximately 1 minute.
Add egg substitute, honey and vanilla extract. Beat on high speed for approximately 1-1/2 minutes.
Add Splenda and beat on medium speed until well blended, approximately 30 seconds.
In small bowl, combine flour, baking soda and salt. Slowly add flour mixture to peanut butter mixture, beating on low speed until well blended, about 1 1/2 minutes. Mixture may be crumbly.
Roll level teaspoons of dough into balls and drop onto a lined sheet pan, about 2 inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack.
Nutritional Information Per Serving: Calories: 140; Protein: 3 g; Fat: 11 g; Sodium: 110 mg; Cholesterol: 0 mg; Carbohydrates: 9 g; Exchanges: Starch 1/2; Fat 2
VEGETABLE STIR-FRY
Find this recipe at: http://diabeticgourmet.com/recipes/html/240.shtml
Source: The New American Heart Association Cookbook
Servings: 8
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Protein: 3 g; Fat: 4 g; Sodium: 57 mg; Cholesterol: 0 mg; Carbohydrates: 11 g; Exchanges: 2 Vegetable, 1 Fat
SPICY BUFFALO-STYLE MEATBALLS
Makes 32 appetizer servings.
View online: http://diabeticgourmet.com/recipes/html/541.shtml
Ingredients
1 pound 95% lean ground beef
1/2 cup soft bread crumbs
1 egg, slightly beaten
2 tablespoons chopped onion
2 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon pepper
2 to 3 tablespoons hot pepper sauce
2 tablespoons butter, melted
1 tablespoon honey
Blue cheese dressing
Celery sticks
Directions
Preheat oven to 350F. Combine ground beef, bread crumbs, egg, onion, garlic, salt and pepper in large bowl, mixing lightly but thoroughly. Shape beef mixture into 32 1-inch meatballs; place on rack in broiler pan. Bake in 350F oven 18 to 20 minutes.
Meanwhile, combine hot pepper sauce, butter and honey in large bowl; mix well. Add meatballs; stir to coat.
Serve with dressing and celery sticks, as desired. Makes 32 appetizer servings.
Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of ground beef done-ness.
Cook's Tip: 1 package (about 18 ounces) frozen fully-cooked beef meatballs can be substituted for ground beef, bread crumbs, egg, onion, garlic, salt and pepper. Cook meatballs according to package directions. Continue as directed in step 3.
Nutritional Information Per Serving: Calories: 33; Protein: 3 g; Fat: 2 g; Sodium: 78 mg; Cholesterol: 16 mg ; Carbohydrates: 1 g
QUICK MINESTRONE
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/244.shtml
Source: Deliciously Healthy Favorite Foods Cookbook
Ingredients
1/4 pound lean ham, cut into small pieces
1 can (10-3/4 oz.) condensed onion soup
2 cups canned tomatoes (with juice), cut into pieces
1/2 cup each: diced carrot and celery
1 medium zucchini, diced
1 large clove garlic, minced
1/3 cup minced fresh parsley
1 bay leaf
1/4 teaspoon each: dried thyme leaves, marjoram, basil and pepper
5 cups water
1 cup broken uncooked spaghetti
1 can (15 oz.) cannellini, navy or other white beans, undrained
1/4 cup grated Parmesan cheese
Directions
In a large soup pot, combine ham, soup, tomatoes, carrot, celery, zucchini, garlic, parsley, bay leaf, thyme, marjoram, basil, pepper and water. Simmer, covered, for 1 hour.
Add spaghetti and beans with liquid and cook 30 minutes longer. Remove bay leaf. Sprinkle each serving with Parmesan cheese.
Nutritional Information Per Serving: Calories: 122; Protein: 8.9 g; Fat: 2.4 g; Sodium: 871 mg; Cholesterol: 6.1 mg; Carbohydrates: 17.2 g; Exchanges: 1 Lean Meat, 1 Bread/Starch
PINEAPPLE CAKE
Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
View online: http://diabeticgourmet.com/recipes/html/538.shtml
Ingredients
5 egg whites
1 can (20 oz.) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Protein: 1 g; Fat: 1 g; Sodium: 100 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch
CHILI-BEAN SOUP
Find this recipe at: http://diabeticgourmet.com/recipes/html/242.shtml
Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Ingredients
1/3 cup chopped green bell pepper
1 small onion, chopped
1/3 pound lean round steak, sliced into very thin 1" long strips
4 cups low-sodium beef bouillon
1-1/2 teaspoons each: chili powder and dried parsley flakes
3 cups canned peeled tomatoes (with juice), cut into pieces
3 tablespoons cornstarch, dissolved in 1/2 cup water
1 can (15 oz.) pink or pinto beans with juice
Directions
In a large, heavy soup post sprayed with nonstick spray, stir-fry pepper and onion over medium-high heat until soft but not browned. Remove from pot and set aside.
Re-spray pot with non-stick spray and brown beef strips over medium-high heat. Add cooked pepper and onion to pot. Add beef bouillon, chili powder, parsley, tomatoes with juice, cornstarch dissolved in water and beans with juice. Cover and simmer for 1 hour.
Nutritional Information Per Serving: Calories: 101; Protein: 7.1 g; Fat: 2.9 g; Sodium: 395 mg; Cholesterol: 9 mg; Carbohydrates: 12.3 g; Exchanges: 1 Lean Meat, 1 Bread/Starch
PEANUT BUTTER COOKIES
Yield: 24 cookies. Serving size: 2 cookies.
Source: Splenda
View online: http://diabeticgourmet.com/recipes/html/536.shtml
Ingredients
1/4 cup margarine, softened
1 cup creamy style peanut butter
1/4 cup egg substitute
2 tablespoons honey
1/2 teaspoon vanilla extract
1 cup Splenda Granular
1-1/2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
Directions
Heat oven to 350F.
In a large bowl, beat margarine and peanut butter with an electric mixer until creamy, approximately 1 minute.
Add egg substitute, honey and vanilla extract. Beat on high speed for approximately 1-1/2 minutes.
Add Splenda and beat on medium speed until well blended, approximately 30 seconds.
In small bowl, combine flour, baking soda and salt. Slowly add flour mixture to peanut butter mixture, beating on low speed until well blended, about 1 1/2 minutes. Mixture may be crumbly.
Roll level teaspoons of dough into balls and drop onto a lined sheet pan, about 2 inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack.
Nutritional Information Per Serving: Calories: 140; Protein: 3 g; Fat: 11 g; Sodium: 110 mg; Cholesterol: 0 mg; Carbohydrates: 9 g; Exchanges: Starch 1/2; Fat 2
VEGETABLE STIR-FRY
Find this recipe at: http://diabeticgourmet.com/recipes/html/240.shtml
Source: The New American Heart Association Cookbook
Servings: 8
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Protein: 3 g; Fat: 4 g; Sodium: 57 mg; Cholesterol: 0 mg; Carbohydrates: 11 g; Exchanges: 2 Vegetable, 1 Fat
Thursday, July 16, 2015
Diabetic Thursday
Enjoy!
SPICEY BUFFALO-STYLE MEATBALLS
Makes 32 appetizer servings.
View online: http://diabeticgourmet.com/recipes/html/541.shtml
Ingredients
1 pound 95% lean ground beef
1/2 cup soft bread crumbs
1 egg, slightly beaten
2 tablespoons chopped onion
2 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon pepper
2 to 3 tablespoons hot pepper sauce
2 tablespoons butter, melted
1 tablespoon honey
Blue cheese dressing
Celery sticks
Directions
Preheat oven to 350F. Combine ground beef, bread crumbs, egg, onion, garlic, salt and pepper in large bowl, mixing lightly but thoroughly. Shape beef mixture into 32 1-inch meatballs; place on rack in broiler pan. Bake in 350F oven 18 to 20 minutes.
Meanwhile, combine hot pepper sauce, butter and honey in large bowl; mix well. Add meatballs; stir to coat.
Serve with dressing and celery sticks, as desired. Makes 32 appetizer servings.
Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of ground beef done-ness.
Cook's Tip: 1 package (about 18 ounces) frozen fully-cooked beef meatballs can be substituted for ground beef, bread crumbs, egg, onion, garlic, salt and pepper. Cook meatballs according to package directions. Continue as directed in step 3.
Nutritional Information Per Serving: Calories: 33; Protein: 3 g; Fat: 2 g; Sodium: 78 mg; Cholesterol: 16 mg ; Carbohydrates: 1 g
QUICK MINESTRONE
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/244.shtml
Source: Deliciously Healthy Favorite Foods Cookbook
Ingredients
1/4 pound lean ham, cut into small pieces
1 can (10-3/4 oz.) condensed onion soup
2 cups canned tomatoes (with juice), cut into pieces
1/2 cup each: diced carrot and celery
1 medium zucchini, diced
1 large clove garlic, minced
1/3 cup minced fresh parsley
1 bay leaf
1/4 teaspoon each: dried thyme leaves, marjoram, basil and pepper
5 cups water
1 cup broken uncooked spaghetti
1 can (15 oz.) cannellini, navy or other white beans, undrained
1/4 cup grated Parmesan cheese
Directions
In a large soup pot, combine ham, soup, tomatoes, carrot, celery, zucchini, garlic, parsley, bay leaf, thyme, marjoram, basil, pepper and water. Simmer, covered, for 1 hour.
Add spaghetti and beans with liquid and cook 30 minutes longer. Remove bay leaf. Sprinkle each serving with Parmesan cheese.
Nutritional Information Per Serving: Calories: 122; Protein: 8.9 g; Fat: 2.4 g; Sodium: 871 mg; Cholesterol: 6.1 mg; Carbohydrates: 17.2 g; Exchanges: 1 Lean Meat, 1 Bread/Starch
PINEAPPLE CAKE
Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
View online: http://diabeticgourmet.com/recipes/html/538.shtml
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Protein: 1 g; Fat: 1 g; Sodium: 100 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch
CHILI-BEAN SOUP
Find this recipe at: http://diabeticgourmet.com/recipes/html/242.shtml
Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Ingredients
.1/3 cup chopped green bell pepper
1 small onion, chopped
1/3 pound lean round steak, sliced into very thin 1" long strips
4 cups low-sodium beef bouillon
1-1/2 teaspoons each: chili powder and dried parsley flakes
3 cups canned peeled tomatoes (with juice), cut into pieces
3 tablespoons cornstarch, dissolved in 1/2 cup water
1 can (15 oz.) pink or pinto beans with juice
Directions
In a large, heavy soup post sprayed with nonstick spray, stir-fry pepper and onion over medium-high heat until soft but not browned. Remove from pot and set aside.
Re-spray pot with non-stick spray and brown beef strips over medium-high heat. Add cooked pepper and onion to pot. Add beef bouillon, chili powder, parsley, tomatoes with juice, cornstarch dissolved in water and beans with juice. Cover and simmer for 1 hour.
Nutritional Information Per Serving: Calories: 101; Protein: 7.1 g; Fat: 2.9 g; Sodium: 395 mg; Cholesterol: 9 mg; Carbohydrates: 12.3 g; Exchanges: 1 Lean Meat, 1 Bread/Starch
PEANUT BUTTER COOKIES
Yield: 24 cookies. Serving size: 2 cookies.
Source: Splenda
View online: http://diabeticgourmet.com/recipes/html/536.shtml
IngredientsV=
1/4 cup margarine, softened
1 cup creamy style peanut butter
1/4 cup egg substitute
2 tablespoons honey
1/2 teaspoon vanilla extract
1 cup Splenda Granular
1-1/2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
Directions
Heat oven to 350F.
In a large bowl, beat margarine and peanut butter with an electric mixer until creamy, approximately 1 minute.
Add egg substitute, honey and vanilla extract. Beat on high speed for approximately 1-1/2 minutes.
Add Splenda and beat on medium speed until well blended, approximately 30 seconds.
In small bowl, combine flour, baking soda and salt. Slowly add flour mixture to peanut butter mixture, beating on low speed until well blended, about 1 1/2 minutes. Mixture may be crumbly.
Roll level teaspoons of dough into balls and drop onto a lined sheet pan, about 2 inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack.
Nutritional Information Per Serving: Calories: 140; Protein: 3 g; Fat: 11 g; Sodium: 110 mg; Cholesterol: 0 mg; Carbohydrates: 9 g; Exchanges: Starch 1/2; Fat 2
VEGETABLE STIR-FRY
Find this recipe at: http://diabeticgourmet.com/recipes/html/240.shtml
Source: The New American Heart Association Cookbook
Servings: 8
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Protein: 3 g; Fat: 4 g; Sodium: 57 mg; Cholesterol: 0 mg; Carbohydrates: 11 g; Exchanges: 2 Vegetable, 1 Fat
SPICEY BUFFALO-STYLE MEATBALLS
Makes 32 appetizer servings.
View online: http://diabeticgourmet.com/recipes/html/541.shtml
Ingredients
1 pound 95% lean ground beef
1/2 cup soft bread crumbs
1 egg, slightly beaten
2 tablespoons chopped onion
2 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon pepper
2 to 3 tablespoons hot pepper sauce
2 tablespoons butter, melted
1 tablespoon honey
Blue cheese dressing
Celery sticks
Directions
Preheat oven to 350F. Combine ground beef, bread crumbs, egg, onion, garlic, salt and pepper in large bowl, mixing lightly but thoroughly. Shape beef mixture into 32 1-inch meatballs; place on rack in broiler pan. Bake in 350F oven 18 to 20 minutes.
Meanwhile, combine hot pepper sauce, butter and honey in large bowl; mix well. Add meatballs; stir to coat.
Serve with dressing and celery sticks, as desired. Makes 32 appetizer servings.
Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of ground beef done-ness.
Cook's Tip: 1 package (about 18 ounces) frozen fully-cooked beef meatballs can be substituted for ground beef, bread crumbs, egg, onion, garlic, salt and pepper. Cook meatballs according to package directions. Continue as directed in step 3.
Nutritional Information Per Serving: Calories: 33; Protein: 3 g; Fat: 2 g; Sodium: 78 mg; Cholesterol: 16 mg ; Carbohydrates: 1 g
QUICK MINESTRONE
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/244.shtml
Source: Deliciously Healthy Favorite Foods Cookbook
Ingredients
1/4 pound lean ham, cut into small pieces
1 can (10-3/4 oz.) condensed onion soup
2 cups canned tomatoes (with juice), cut into pieces
1/2 cup each: diced carrot and celery
1 medium zucchini, diced
1 large clove garlic, minced
1/3 cup minced fresh parsley
1 bay leaf
1/4 teaspoon each: dried thyme leaves, marjoram, basil and pepper
5 cups water
1 cup broken uncooked spaghetti
1 can (15 oz.) cannellini, navy or other white beans, undrained
1/4 cup grated Parmesan cheese
Directions
In a large soup pot, combine ham, soup, tomatoes, carrot, celery, zucchini, garlic, parsley, bay leaf, thyme, marjoram, basil, pepper and water. Simmer, covered, for 1 hour.
Add spaghetti and beans with liquid and cook 30 minutes longer. Remove bay leaf. Sprinkle each serving with Parmesan cheese.
Nutritional Information Per Serving: Calories: 122; Protein: 8.9 g; Fat: 2.4 g; Sodium: 871 mg; Cholesterol: 6.1 mg; Carbohydrates: 17.2 g; Exchanges: 1 Lean Meat, 1 Bread/Starch
PINEAPPLE CAKE
Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
View online: http://diabeticgourmet.com/recipes/html/538.shtml
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Protein: 1 g; Fat: 1 g; Sodium: 100 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch
CHILI-BEAN SOUP
Find this recipe at: http://diabeticgourmet.com/recipes/html/242.shtml
Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Ingredients
.1/3 cup chopped green bell pepper
1 small onion, chopped
1/3 pound lean round steak, sliced into very thin 1" long strips
4 cups low-sodium beef bouillon
1-1/2 teaspoons each: chili powder and dried parsley flakes
3 cups canned peeled tomatoes (with juice), cut into pieces
3 tablespoons cornstarch, dissolved in 1/2 cup water
1 can (15 oz.) pink or pinto beans with juice
Directions
In a large, heavy soup post sprayed with nonstick spray, stir-fry pepper and onion over medium-high heat until soft but not browned. Remove from pot and set aside.
Re-spray pot with non-stick spray and brown beef strips over medium-high heat. Add cooked pepper and onion to pot. Add beef bouillon, chili powder, parsley, tomatoes with juice, cornstarch dissolved in water and beans with juice. Cover and simmer for 1 hour.
Nutritional Information Per Serving: Calories: 101; Protein: 7.1 g; Fat: 2.9 g; Sodium: 395 mg; Cholesterol: 9 mg; Carbohydrates: 12.3 g; Exchanges: 1 Lean Meat, 1 Bread/Starch
PEANUT BUTTER COOKIES
Yield: 24 cookies. Serving size: 2 cookies.
Source: Splenda
View online: http://diabeticgourmet.com/recipes/html/536.shtml
IngredientsV=
1/4 cup margarine, softened
1 cup creamy style peanut butter
1/4 cup egg substitute
2 tablespoons honey
1/2 teaspoon vanilla extract
1 cup Splenda Granular
1-1/2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt
Directions
Heat oven to 350F.
In a large bowl, beat margarine and peanut butter with an electric mixer until creamy, approximately 1 minute.
Add egg substitute, honey and vanilla extract. Beat on high speed for approximately 1-1/2 minutes.
Add Splenda and beat on medium speed until well blended, approximately 30 seconds.
In small bowl, combine flour, baking soda and salt. Slowly add flour mixture to peanut butter mixture, beating on low speed until well blended, about 1 1/2 minutes. Mixture may be crumbly.
Roll level teaspoons of dough into balls and drop onto a lined sheet pan, about 2 inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack.
Nutritional Information Per Serving: Calories: 140; Protein: 3 g; Fat: 11 g; Sodium: 110 mg; Cholesterol: 0 mg; Carbohydrates: 9 g; Exchanges: Starch 1/2; Fat 2
VEGETABLE STIR-FRY
Find this recipe at: http://diabeticgourmet.com/recipes/html/240.shtml
Source: The New American Heart Association Cookbook
Servings: 8
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Protein: 3 g; Fat: 4 g; Sodium: 57 mg; Cholesterol: 0 mg; Carbohydrates: 11 g; Exchanges: 2 Vegetable, 1 Fat
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