If you've followed this blog for a while, you know that today is Diabetic Thursday. (Yup, missed it last week, since it was Thanksgiving.) Here are today's six diabetic recipes. Enjoy!
PINEAPPLE LIME SORBET
To view this online, click here. Yield: 4 servings
Ingredients
1-1/2 cups pineapple puree
2 teaspoons grated lime or lemon zest
3/4 cup freshly squeezed lime or lemon juice
1/4 cup water
Thin slices lime or lemon
Directions
In a bowl, stir together pineapple puree, lime zest and juice, water and, if desired, sugar. In an ice cream maker, freeze according to manufacturer's directions. Divide among 4 individual dessert dishes.
Serve garnished with thin slices of lime.
Nutritional Information Per Serving : Calories: 38; Protein: 1 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 11 g; Exchanges: 2/3 Fruit
CHOCOLATE-DIPPED STRAWBERRIES
Yield: 8 servings
Serving Size: 3 strawberries
View online: http://diabeticgourmet.com/recipes/html/754.shtml
Ingredients
2 pint baskets California strawberries
1/2 cup semisweet chocolate chips
1/2 cup milk chocolate chips
1/2 cup white chocolate chips
Finely chopped toasted almonds or pistachios (optional)
Directions
Line large baking sheet with waxed paper. Rinse strawberries and pat dry with paper towels.
In separate small, microwave-safe bowls (such as custard cups) melt chocolates, one at a time, in microwave at 50-percent (medium) power, allowing 1-1/2 to 2 minutes each. Stir until smooth. (If not completely melted, microwave a few seconds longer.) Or, melt chocolate as package directs.
Holding strawberry by stem end, dip into chocolate to cover about three-fourths of berry; dip into nuts, if desired, and lay on baking sheet. Repeat with remaining strawberries, chocolate and nuts.
Refrigerate until chocolate is set.
For Double- and Triple- Dipped Strawberries:
After first coating of chocolate is set, dip into contrasting chocolate, leaving part of the first chocolate exposed. Repeat with third chocolate, if you wish, allowing each layer to set between dips.
To Drizzle Strawberries with Chocolate:
Microwave chocolate in small plastic bag until melted; squeeze into one corner of bag. Lay strawberries close together on baking sheet. With scissors, cut a small hole in corner of bag, and move back and forth over strawberries, squeezing bag gently. Or, drizzle contrasting chocolate over strawberries that have been dipped. Refrigerate until set.
NOTES: Microwave melting times vary with amount of chocolate and wattage of your oven. Chocolate amounts are approximate; amount needed depends on size of strawberries, and whether or not they are single, double, triple-dipped or drizzled.
Nutritional Information Per Serving: Calories: 193; Protein: 3 g; Fat: 13 g; Sodium: 59 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 22 g
STRIP STEAKS WITH BROILED ASPARAGUS
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/727.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
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.
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Protein: 26 g; Fat: 11 g; Sodium: 58 mg; Cholesterol: 67 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g; Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
CHIPOTLE ALBONDIGAS MEATBALLS
Yield: Makes 12 servings, 1 per serving
View online with photo: http://diabeticgourmet.com/recipes/html/1280.shtml
Ingredients
1 pound Ground Beef
1/4 cup soft whole wheat bread crumbs
1 large egg, slightly beaten
4 tablespoons chopped fresh cilantro, divided
2 tablespoons water
1 teaspoon ground chipotle chili powder, divided
1/2 teaspoon salt
1 can (15 ounces) tomato sauce
Chopped fresh cilantro (optional)
Directions
Combine Ground Beef, bread crumbs, egg, 2 tablespoons cilantro, 1/2 teaspoon chipotle chili powder and 1/2 teaspoon salt in large bowl, mixing lightly but thoroughly. Shape into 24 one-inch meatballs. Heat large nonstick skillet over medium heat until hot. Place meatballs in skillet; cook 8 minutes or until browned on all sides.
Add tomato sauce, remaining 2 tablespoons cilantro and remaining 1/2 teaspoon chipotle chili powder; bring to a boil. Reduce heat; cover and simmer 8 to 10 minutes, stirring once.
Serve meatballs on skewers or on platter with toothpicks. Sprinkle with cilantro, if desired.
Nutritional Information Per Serving: Calories: 95; Protein: 9 g; Fat: 5 g; Sodium: 324 mg; Cholesterol: 41 mg; Saturated Fat: 2 g; Dietary Fiber: 0.7 g; Carbohydrates: 3 g
PEAR CUSTARD
Source: Mix 'n Match Meals in Minutes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/727.shtml
Yield: 2 servings
Ingredients
1 ripe pear, peeled, cored, and cut into 1-inch pieces (1 cup)
1/2 cup fat-free milk
Sugar substitute equivalent to 1/2 teaspoon sugar
1/2 teaspoon vanilla extract
1 egg
1 tablespoon walnut pieces
Directions
Preheat oven to 350 degrees F.
Place pear pieces in 2 ramekins or small oven-proof bowls about 3x1-3/4 inches deep. Mix fat-free milk, sugar substitute, vanilla extract, and egg together and pour on top of pears.
Sprinkle walnuts on top and bake 30 minutes or until custard is firm. Remove from oven, allow to cool a few minutes, and serve.
Nutritional Information Per Serving: Calories: 135 ; Protein: 6 g ; Fat: 5 g ; Sodium: 64 mg; Cholesterol: 108 mg; Dietary Fiber: 2 g; Sugars: 13 g; Carbohydrates: 17 g; Exchanges: 1 Carbohydrate, 1 Fat
CHICKEN TENDERS WITH SPICY BLACK BEANS
Yield: 4 servings
Source: "Secrets of Good-Carb Low-Carb Living"
Book Info: http://diabeticgourmet.com/book_archive/details/83.shtml
Print: http://diabeticgourmet.com/recipes/html/738.shtml
Ingredients
1 pound chicken breast tenders
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
1 cup canned black beans, undrained
1/2 cup chunky-style salsa
1/2 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese (optional)
3 tablespoons finely chopped fresh cilantro or thinly sliced scallions
Directions
Rinse the chicken and pat dry with paper towels. Combine the cumin, garlic powder, pepper, and salt, and rub some of the mixture over both sides of the chicken tenders.
Place the olive oil in a large nonstick skillet and preheat over medium-high heat. Add the chicken tenders and cook for a couple of minutes on each side, or until nicely browned.
Reduce the heat to medium, cover, and cook for about 3 minutes more or until the chicken is cooked through. Remove the chicken from the skillet and set aside to keep warm.
Add the black beans and salsa to the skillet and cook over medium-high heat for a minute or two to heat through. To serve, place a quarter of the chicken tenders on each of 4 serving plates and top with a quarter of the black-bean mixture.
If desired, top each serving with some of the cheese and sprinkle with some of the cilantro or scallions. Serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 201, Carbohydrate: 14 g, Cholesterol: 66 mg, Fat: 4.9 g, Saturated Fat: 0.8 g, Fiber: 3.5 g, Protein: 29 g, Sodium: 629 mg, Calcium: 37 mg, Diabetic Exchanges: 1 Bread/Starch, 4 Low-Fat Meat
Showing posts with label Pineapple Lime Sorbet. Show all posts
Showing posts with label Pineapple Lime Sorbet. Show all posts
Thursday, December 1, 2016
Thursday, May 19, 2016
Diabetic Thursday
Since it's Thursday, it's time for this week's Diabetic Thursday recipes. Enjoy!
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
BROCCOLI SLAW
Yield: 8 servings
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/771.shtml
Ingredients
12-ounce package broccoli slaw mix (about 5 cups)
1 medium apple, cut into matchstick-sized pieces
1/3 cup dark raisins
1/3 cup roasted salted sunflower seeds
Dressing:
1/2 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon sugar substitute or sugar
1 tablespoon apple cider vinegar
Directions
Combine the broccoli, apple, raisins, and sunflower seeds in a large bowl, and toss to mix well.
Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the broccoli mixture and toss to mix well. Add a little more mayonnaise if the salad seems too dry.
Cover the salad and chill for at least 1 hour before serving.
Nutritional Information Per Serving: Calories: 80; Protein: 2.2g; Sodium: 186mg; Cholesterol: 0mg; Fat: 2.7g; Saturated Fat: 0.3g; Dietary Fiber: 2.7g; Carbohydrates: 13g; Exchanges: 1 Vegetable, 1/2 Fruit, 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: 121; Protein: 8g; Sodium: 117mg; Cholesterol: 5mg; Fat: 0.5g; Carbohydrates: 22g
PINEAPPLE LIME SORBET
To view this online, click here. Yield: 4 servings
Ingredients
1-1/2 cups pineapple puree
2 teaspoons grated lime or lemon zest
3/4 cup freshly squeezed lime or lemon juice
1/4 cup water
Thin slices lime or lemon
Directions
In a bowl, stir together pineapple puree, lime zest and juice, water and, if desired, sugar. In an ice cream maker, freeze according to manufacturer's directions. Divide among 4 individual dessert dishes.
Serve garnished with thin slices of lime.
Nutritional Information Per Serving : Calories: 38; Protein: 1 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 11 g; Exchanges: 2/3 Fruit
SLOW COOKER SQUASH MEDLEY
Yield: 8 servings
View online: http://diabeticgourmet.com/recipes/html/758.shtml
Source: Fix-It and Forget-It Diabetic Cookbook
Ingredients
8 (up to 8 ounces total) summer squash, each about 4-inch long, thinly sliced
1/2 teaspoon salt
2 tomatoes, peeled and chopped
1/4 cup sliced green onions
Half a small sweet green pepper, chopped
1 chicken bouillon cube
1/4 cup hot water
4 slices bacon, fried and crumbled
1/4 cup fine dry bread crumbs
Directions
Sprinkle squash with salt.
In slow cooker, layer half the squash, tomatoes, onions, and pepper. Repeat layers.
Dissolve bouillon in hot water. Pour into slow cooker. Top with bacon. Sprinkle bread crumbs over top. Cover. Cook on LOW 4-6 hours.
Nutritional Information Per Serving: Calories: 47; Protein: 2 g; Fat: 2 g; Sodium: 339 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1/2 Fat
FOIL-ROASTED HERB POTATOES
Yield: 4 servings, 1/2 cup each
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Ingredients
1 pound Yukon Gold potatoes, cubed
2 tablespoons olive oil
2 sprigs rosemary
2 sprigs oregano
2 sprigs thyme
Salt and pepper to taste
1 teaspoon paprika
Directions
Preheat the oven to 400 degrees F. Tear four large sheets of foil.
Divide all ingredients among the four sheets of foil. Wrap up the potatoes, seal tightly. Put all packets on a baking sheet.
Roast the potatoes in the oven for 35 minutes.
Place one packet on each dinner plate and allow diners to open their packets.
Nutritional Information Per Serving (About 1/2 cup): Calories: 146, Fat: 6 g, Cholesterol: 0 mg, Sodium: 9 mg, Carbohydrate: 21 g, Dietary Fiber: 2 g, Sugars: 2 g, Protein: 3 g, Diabetic Exchanges: 1-1/2 Starch, 1 Fat
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
BROCCOLI SLAW
Yield: 8 servings
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/771.shtml
Ingredients
12-ounce package broccoli slaw mix (about 5 cups)
1 medium apple, cut into matchstick-sized pieces
1/3 cup dark raisins
1/3 cup roasted salted sunflower seeds
Dressing:
1/2 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon sugar substitute or sugar
1 tablespoon apple cider vinegar
Directions
Combine the broccoli, apple, raisins, and sunflower seeds in a large bowl, and toss to mix well.
Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the broccoli mixture and toss to mix well. Add a little more mayonnaise if the salad seems too dry.
Cover the salad and chill for at least 1 hour before serving.
Nutritional Information Per Serving: Calories: 80; Protein: 2.2g; Sodium: 186mg; Cholesterol: 0mg; Fat: 2.7g; Saturated Fat: 0.3g; Dietary Fiber: 2.7g; Carbohydrates: 13g; Exchanges: 1 Vegetable, 1/2 Fruit, 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: 121; Protein: 8g; Sodium: 117mg; Cholesterol: 5mg; Fat: 0.5g; Carbohydrates: 22g
PINEAPPLE LIME SORBET
To view this online, click here. Yield: 4 servings
Ingredients
1-1/2 cups pineapple puree
2 teaspoons grated lime or lemon zest
3/4 cup freshly squeezed lime or lemon juice
1/4 cup water
Thin slices lime or lemon
Directions
In a bowl, stir together pineapple puree, lime zest and juice, water and, if desired, sugar. In an ice cream maker, freeze according to manufacturer's directions. Divide among 4 individual dessert dishes.
Serve garnished with thin slices of lime.
Nutritional Information Per Serving : Calories: 38; Protein: 1 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 11 g; Exchanges: 2/3 Fruit
SLOW COOKER SQUASH MEDLEY
Yield: 8 servings
View online: http://diabeticgourmet.com/recipes/html/758.shtml
Source: Fix-It and Forget-It Diabetic Cookbook
Ingredients
8 (up to 8 ounces total) summer squash, each about 4-inch long, thinly sliced
1/2 teaspoon salt
2 tomatoes, peeled and chopped
1/4 cup sliced green onions
Half a small sweet green pepper, chopped
1 chicken bouillon cube
1/4 cup hot water
4 slices bacon, fried and crumbled
1/4 cup fine dry bread crumbs
Directions
Sprinkle squash with salt.
In slow cooker, layer half the squash, tomatoes, onions, and pepper. Repeat layers.
Dissolve bouillon in hot water. Pour into slow cooker. Top with bacon. Sprinkle bread crumbs over top. Cover. Cook on LOW 4-6 hours.
Nutritional Information Per Serving: Calories: 47; Protein: 2 g; Fat: 2 g; Sodium: 339 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1/2 Fat
FOIL-ROASTED HERB POTATOES
Yield: 4 servings, 1/2 cup each
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Ingredients
1 pound Yukon Gold potatoes, cubed
2 tablespoons olive oil
2 sprigs rosemary
2 sprigs oregano
2 sprigs thyme
Salt and pepper to taste
1 teaspoon paprika
Directions
Preheat the oven to 400 degrees F. Tear four large sheets of foil.
Divide all ingredients among the four sheets of foil. Wrap up the potatoes, seal tightly. Put all packets on a baking sheet.
Roast the potatoes in the oven for 35 minutes.
Place one packet on each dinner plate and allow diners to open their packets.
Nutritional Information Per Serving (About 1/2 cup): Calories: 146, Fat: 6 g, Cholesterol: 0 mg, Sodium: 9 mg, Carbohydrate: 21 g, Dietary Fiber: 2 g, Sugars: 2 g, Protein: 3 g, Diabetic Exchanges: 1-1/2 Starch, 1 Fat
Thursday, October 16, 2014
Diabetic Thursday Recipes
Another diabetic Thursday. As with most Thursdays, most of the recipes come from Diabetic Gourmet. Check out their emailing list. Oh, and one other thing: Enjoy!
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
BROCCOLI SLAW
Yield: 8 servings
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/771.shtml
Ingredients
12-ounce package broccoli slaw mix (about 5 cups)
1 medium apple, cut into matchstick-sized pieces
1/3 cup dark raisins
1/3 cup roasted salted sunflower seeds
Dressing:
1/2 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon sugar substitute or sugar
1 tablespoon apple cider vinegar
Directions
Combine the broccoli, apple, raisins, and sunflower seeds in a large bowl, and toss to mix well.
Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the broccoli mixture and toss to mix well. Add a little more mayonnaise if the salad seems too dry.
Cover the salad and chill for at least 1 hour before serving.
Nutritional Information Per Serving: Calories: 80; Protein: 2.2g; Sodium: 186mg; Cholesterol: 0mg; Fat: 2.7g; Saturated Fat: 0.3g; Dietary Fiber: 2.7g; Carbohydrates: 13g; Exchanges: 1 Vegetable, 1/2 Fruit, 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: 121; Protein: 8g; Sodium: 117mg; Cholesterol: 5mg; Fat: 0.5g; Carbohydrates: 22g
PINEAPPLE LIME SORBET
To view this online, click here. Yield: 4 servings
Ingredients
1-1/2 cups pineapple puree
2 teaspoons grated lime or lemon zest
3/4 cup freshly squeezed lime or lemon juice
1/4 cup water
Thin slices lime or lemon
Directions
In a bowl, stir together pineapple puree, lime zest and juice, water and, if desired, sugar. In an ice cream maker, freeze according to manufacturer's directions. Divide among 4 individual dessert dishes.
Serve garnished with thin slices of lime.
Nutritional Information Per Serving : Calories: 38; Protein: 1 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 11 g; Exchanges: 2/3 Fruit
CHOCOLATE-DIPPED STRAWBERRIES
Yield: 8 servings
Serving Size: 3 strawberries
View online: http://diabeticgourmet.com/recipes/html/754.shtml
Ingredients
2 pint baskets California strawberries
1/2 cup semisweet chocolate chips
1/2 cup milk chocolate chips
1/2 cup white chocolate chips
Finely chopped toasted almonds or pistachios (optional)
Directions
Line large baking sheet with waxed paper. Rinse strawberries and pat dry with paper towels.
In separate small, microwave-safe bowls (such as custard cups) melt chocolates, one at a time, in microwave at 50-percent (medium) power, allowing 1-1/2 to 2 minutes each. Stir until smooth. (If not completely melted, microwave a few seconds longer.) Or, melt chocolate as package directs.
Holding strawberry by stem end, dip into chocolate to cover about three-fourths of berry; dip into nuts, if desired, and lay on baking sheet. Repeat with remaining strawberries, chocolate and nuts.
Refrigerate until chocolate is set.
For Double- and Triple- Dipped Strawberries:
After first coating of chocolate is set, dip into contrasting chocolate, leaving part of the first chocolate exposed. Repeat with third chocolate, if you wish, allowing each layer to set between dips.
To Drizzle Strawberries with Chocolate:
Microwave chocolate in small plastic bag until melted; squeeze into one corner of bag. Lay strawberries close together on baking sheet. With scissors, cut a small hole in corner of bag, and move back and forth over strawberries, squeezing bag gently. Or, drizzle contrasting chocolate over strawberries that have been dipped. Refrigerate until set.
NOTES: Microwave melting times vary with amount of chocolate and wattage of your oven. Chocolate amounts are approximate; amount needed depends on size of strawberries, and whether or not they are single, double, triple-dipped or drizzled.
Nutritional Information Per Serving: Calories: 193; Protein: 3 g; Fat: 13 g; Sodium: 59 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 22 g
SLOW COOKER SQUASH MEDLEY
Yield: 8 servings
View online: http://diabeticgourmet.com/recipes/html/758.shtml
Source: Fix-It and Forget-It Diabetic Cookbook
Ingredients
8 (up to 8 ounces total) summer squash, each about 4-inch long, thinly sliced
1/2 teaspoon salt
2 tomatoes, peeled and chopped
1/4 cup sliced green onions
Half a small sweet green pepper, chopped
1 chicken bouillon cube
1/4 cup hot water
4 slices bacon, fried and crumbled
1/4 cup fine dry bread crumbs
Directions
Sprinkle squash with salt.
In slow cooker, layer half the squash, tomatoes, onions, and pepper. Repeat layers.
Dissolve bouillon in hot water. Pour into slow cooker. Top with bacon. Sprinkle bread crumbs over top. Cover. Cook on LOW 4-6 hours.
Nutritional Information Per Serving: Calories: 47; Protein: 2 g; Fat: 2 g; Sodium: 339 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1/2 Fat
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
BROCCOLI SLAW
Yield: 8 servings
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/771.shtml
Ingredients
12-ounce package broccoli slaw mix (about 5 cups)
1 medium apple, cut into matchstick-sized pieces
1/3 cup dark raisins
1/3 cup roasted salted sunflower seeds
Dressing:
1/2 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon sugar substitute or sugar
1 tablespoon apple cider vinegar
Directions
Combine the broccoli, apple, raisins, and sunflower seeds in a large bowl, and toss to mix well.
Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the broccoli mixture and toss to mix well. Add a little more mayonnaise if the salad seems too dry.
Cover the salad and chill for at least 1 hour before serving.
Nutritional Information Per Serving: Calories: 80; Protein: 2.2g; Sodium: 186mg; Cholesterol: 0mg; Fat: 2.7g; Saturated Fat: 0.3g; Dietary Fiber: 2.7g; Carbohydrates: 13g; Exchanges: 1 Vegetable, 1/2 Fruit, 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: 121; Protein: 8g; Sodium: 117mg; Cholesterol: 5mg; Fat: 0.5g; Carbohydrates: 22g
PINEAPPLE LIME SORBET
To view this online, click here. Yield: 4 servings
Ingredients
1-1/2 cups pineapple puree
2 teaspoons grated lime or lemon zest
3/4 cup freshly squeezed lime or lemon juice
1/4 cup water
Thin slices lime or lemon
Directions
In a bowl, stir together pineapple puree, lime zest and juice, water and, if desired, sugar. In an ice cream maker, freeze according to manufacturer's directions. Divide among 4 individual dessert dishes.
Serve garnished with thin slices of lime.
Nutritional Information Per Serving : Calories: 38; Protein: 1 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 11 g; Exchanges: 2/3 Fruit
CHOCOLATE-DIPPED STRAWBERRIES
Yield: 8 servings
Serving Size: 3 strawberries
View online: http://diabeticgourmet.com/recipes/html/754.shtml
Ingredients
2 pint baskets California strawberries
1/2 cup semisweet chocolate chips
1/2 cup milk chocolate chips
1/2 cup white chocolate chips
Finely chopped toasted almonds or pistachios (optional)
Directions
Line large baking sheet with waxed paper. Rinse strawberries and pat dry with paper towels.
In separate small, microwave-safe bowls (such as custard cups) melt chocolates, one at a time, in microwave at 50-percent (medium) power, allowing 1-1/2 to 2 minutes each. Stir until smooth. (If not completely melted, microwave a few seconds longer.) Or, melt chocolate as package directs.
Holding strawberry by stem end, dip into chocolate to cover about three-fourths of berry; dip into nuts, if desired, and lay on baking sheet. Repeat with remaining strawberries, chocolate and nuts.
Refrigerate until chocolate is set.
For Double- and Triple- Dipped Strawberries:
After first coating of chocolate is set, dip into contrasting chocolate, leaving part of the first chocolate exposed. Repeat with third chocolate, if you wish, allowing each layer to set between dips.
To Drizzle Strawberries with Chocolate:
Microwave chocolate in small plastic bag until melted; squeeze into one corner of bag. Lay strawberries close together on baking sheet. With scissors, cut a small hole in corner of bag, and move back and forth over strawberries, squeezing bag gently. Or, drizzle contrasting chocolate over strawberries that have been dipped. Refrigerate until set.
NOTES: Microwave melting times vary with amount of chocolate and wattage of your oven. Chocolate amounts are approximate; amount needed depends on size of strawberries, and whether or not they are single, double, triple-dipped or drizzled.
Nutritional Information Per Serving: Calories: 193; Protein: 3 g; Fat: 13 g; Sodium: 59 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 22 g
SLOW COOKER SQUASH MEDLEY
Yield: 8 servings
View online: http://diabeticgourmet.com/recipes/html/758.shtml
Source: Fix-It and Forget-It Diabetic Cookbook
Ingredients
8 (up to 8 ounces total) summer squash, each about 4-inch long, thinly sliced
1/2 teaspoon salt
2 tomatoes, peeled and chopped
1/4 cup sliced green onions
Half a small sweet green pepper, chopped
1 chicken bouillon cube
1/4 cup hot water
4 slices bacon, fried and crumbled
1/4 cup fine dry bread crumbs
Directions
Sprinkle squash with salt.
In slow cooker, layer half the squash, tomatoes, onions, and pepper. Repeat layers.
Dissolve bouillon in hot water. Pour into slow cooker. Top with bacon. Sprinkle bread crumbs over top. Cover. Cook on LOW 4-6 hours.
Nutritional Information Per Serving: Calories: 47; Protein: 2 g; Fat: 2 g; Sodium: 339 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1/2 Fat
Tuesday, September 16, 2014
Weekday Recipes, a little late
Sometimes, we all run a little late...we miss our ride to work, school or wherever else life takes us, or there's a change in plans. Which, of course, is why today's Confessions blog is a little late coming out. And while the recipe for the New York-Style Cheesecake is not exactly something you can make when you're running late, others of today's offerings can be. (And, as an aside, tomorrow's post will most likely have photos!) With all that said, here's today's post. Enjoy!
NEW YORK-STYLE CHEESECAKE
I'm not sure what emailing list this is from...possibly one of the About.com's blogs. The recipe starts off, “Here is a recipe for New York - Style Cheesecake, which has a sour cream topping.” Prep Time: 35 minutes; Cook Time: 1 hour, 05 minutes
Ingredients:
9 whole graham crackers, about 1-1/2 cups crumbs
1-1/4 cups sugar, divided
1/4 cup butter, melted
2 pounds (4 - 8 ounce packages) cream cheese, softened
4 eggs
2 teaspoons vanilla, divided
16 ounces sour cream, divided
Preparation:
Preheat oven to 325 F. In food processor, process graham crackers and 2 tablespoons sugar. While processing, drizzle in butter. Press mixture into 9-inch springform pan. Bake for 10 minutes. Beat cream cheese and 1 cup sugar. Add eggs one-at-a-time. Stir in 1 teaspoon vanilla and 1 cup sour cream. Combine until well-blended. Pour over crust. Bake for 45 minutes. While baking, stir together remaining sour cream, sugar and vanilla. Remove cheesecake from oven and carefully spread sour cream mixture on top. Bake for additional 10 minutes. Remove from oven and take a knife around the edges. Cool completely before removing rim of pan. Refrigerate for at least 4 hours or overnight. Store leftover cheesecake in the refrigerator.
HERBED CARROT SOUP
From the December 2005 issue of Runner's World; reprinted from HerbWise: Growing, Cooking, WellBeing, by Bruce Burnett
2 pounds of carrots, chopped
1 large onion, diced
6 sprigs of fresh parsley, 3 sprigs of fresh thyme or 1 teaspoon of dried thyme, and 6 six black peppercorns, bundled together so that they can be easily removed after cooking
2 cloves garlic, crushed
4 Tbs of butter
6 C of vegetable stock
Freshly grated mace or nutmeg
Salt & pepper to taste
Lightly sauté the onion & garlic in the butter. Add the stock & carrots & simmer for about 15 minutes. Add the bundle of herbs & continue to simmer for another 20 minutes. Remove the herbs, allow the soup to cool, & put it through the blender in batches. Reheat the soup over low heat while adding the mace or nutmeg & salt & pepper to taste. Serve with some fresh, homemade bread & garnish with some fresh parsley & a little chopped fresh thyme.
Note: The original recipe called for vegetable or chicken stock.
SWEET POTATO MASALA AND EGG MILE-HIGHS
From the September 2013 issue of Vegetarian Times, page 68. The recipe serves 4 in 30 minutes or less, and starts out, “'My older daughter loves to grate things, so we decided to make potato pancakes for brunch,' explains Josie A.G. Shapiro. 'We only had sweet potatoes in the house, so I thought spicing them up with an impromptu masala accent might be fun—I’m always trying to sneak new flavors to my children. The eggs were for more protein and the arugula for beauty and bite.' Serve the stacks individually, or arrange them on a large platter, family-style.”
1 sweet potato, peeled and shredded
5 large eggs, divided
1/4 tsp. Eden Organic Ground Coriander, divided
1/4 tsp. Eden Organic Cumin Powder, divided
5 Tbs. vegetable oil, divided
1 cup Eden Organic Crushed Tomatoes with Roasted Onion & Garlic
2 Tbs. lime juice
1 cup arugula
Combine sweet potato, 1 egg, 1/8 tsp. coriander, and 1/8 tsp. cumin in bowl. Season with salt and pepper, if desired.
Heat 3 Tbs. oil in large skillet over medium-high heat until hot but not smoking. Scoop 1/3 cup sweet potato mixture into pan for each of 4 pancakes. Flatten gently with spatula; cook 5 minutes per side. Set aside; keep warm.
Wipe out pan, and add 1 Tbs. oil and remaining 1/8 tsp. coriander and 1/8 tsp. cumin. Stir 10 seconds over medium-high heat, add crushed tomatoes, and bring to a simmer. Reduce heat to medium-low, and simmer 5 minutes. Transfer to small bowl, and stir in lime juice.
Wipe out pan, add remaining 1 Tbs. oil, and fry remaining 4 eggs sunny side up or over easy. Season with salt and pepper, if desired.
To serve: place 1 sweet potato pancake on each of 4 plates, top with 1 egg, 1/4 cup sauce, and 1/4 cup arugula.
nutritional information Per Serving: Calories: 297; Protein: 10 g; Total Fat: 24 g; Saturated Fat: 3 g; Carbohydrates: 11 g; Cholesterol: 233 mg; Sodium: 111 mg; Fiber: 2 g; Sugar: 5 g; Gluten-Free
TIRAMISU CAKE
This comes from About.com's Gourmet Food guide, Brett Moore. He writes, “Tiramisu is a delicious Italian cake dessert that people love to order at restaurants and are always impressed when you bring it out at a dinner party. Although thought of as a 'fancy' dessert, making it actually quite simple and there's very little cooking at all. The traditional recipe consists of just a few ingredients: lady fingers, sugar, mascarpone, coffee and cocoa powder. I've added cream to lighten the mascarpone and amaretto liqueur here but that is optional. Store-bought Lady Fingers are perfectly acceptable to use but you can make your own if you desire. You can also substitute the the Lady Fingers with a sweet yeast bread such as a Panettone.”
To view this online, click here. Prep Time: 240 minutes; Cook Time: 15 minutes; Total Time: 255 minutes; Yield: Serves 6 to 8
Ingredients
6 egg yolks
3/4 cup sugar
1 1/2 cup mascarpone cheese
1 1/2 cup heavy whipping cream
3 to 4 dozen Italian Lady fingers (store bought or homemade)
1 cup cold espresso
1/2 cup amaretto or coffee liqueur (optional)
1 Tbsp cocoa for dusting
Preparation
Combine egg yolks and sugar in a heat-proof bowl over a pan with 2 inches of water or in the top of a double boiler. Bring water to a boil then reduce heat to low, and cook for about 10 minutes, whisking constantly until thick and pale yellow. Remove pan from the heat and whip the mixture for another 3 or 4 minutes to help cool it down.
Beat the mascarpone into the whipped yolks until combined. In another bowl, whip the cream to stiff peaks. Carefully fold the whipped cream into the mascarpone mixture and set aside.
Mix the cold espresso with the liqueur. Dip the lady fingers quickly into the mixture just long enough to get them wet. Place a single layer of lady fingers in the bottom of a 9- x 13-inch baking dish (you can also use a large springform pan or large trifle bowl.
Spread half the mascarpone cream filling in an even layer over the lady fingers. Add another layer of lady fingers and top with the remainder of mascarpone cream.
Refrigerate 4 hours or overnight.
Just before serving, dust with the cocoa powder.
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: 121; Protein: 8g; Sodium: 117mg; Cholesterol: 5mg; Fat: 0.5g; Carbohydrates: 22g
PINEAPPLE LIME SORBET
To view this online, click here. Yield: 4 servings
Ingredients
1-1/2 cups pineapple puree
2 teaspoons grated lime or lemon zest
3/4 cup freshly squeezed lime or lemon juice
1/4 cup water
Thin slices lime or lemon
Directions
In a bowl, stir together pineapple puree, lime zest and juice, water and, if desired, sugar. In an ice cream maker, freeze according to manufacturer's directions. Divide among 4 individual dessert dishes.
Serve garnished with thin slices of lime.
Nutritional Information Per Serving : Calories: 38; Protein: 1 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 11 g; Exchanges: 2/3 Fruit
NEW YORK-STYLE CHEESECAKE
I'm not sure what emailing list this is from...possibly one of the About.com's blogs. The recipe starts off, “Here is a recipe for New York - Style Cheesecake, which has a sour cream topping.” Prep Time: 35 minutes; Cook Time: 1 hour, 05 minutes
Ingredients:
9 whole graham crackers, about 1-1/2 cups crumbs
1-1/4 cups sugar, divided
1/4 cup butter, melted
2 pounds (4 - 8 ounce packages) cream cheese, softened
4 eggs
2 teaspoons vanilla, divided
16 ounces sour cream, divided
Preparation:
Preheat oven to 325 F. In food processor, process graham crackers and 2 tablespoons sugar. While processing, drizzle in butter. Press mixture into 9-inch springform pan. Bake for 10 minutes. Beat cream cheese and 1 cup sugar. Add eggs one-at-a-time. Stir in 1 teaspoon vanilla and 1 cup sour cream. Combine until well-blended. Pour over crust. Bake for 45 minutes. While baking, stir together remaining sour cream, sugar and vanilla. Remove cheesecake from oven and carefully spread sour cream mixture on top. Bake for additional 10 minutes. Remove from oven and take a knife around the edges. Cool completely before removing rim of pan. Refrigerate for at least 4 hours or overnight. Store leftover cheesecake in the refrigerator.
HERBED CARROT SOUP
From the December 2005 issue of Runner's World; reprinted from HerbWise: Growing, Cooking, WellBeing, by Bruce Burnett
2 pounds of carrots, chopped
1 large onion, diced
6 sprigs of fresh parsley, 3 sprigs of fresh thyme or 1 teaspoon of dried thyme, and 6 six black peppercorns, bundled together so that they can be easily removed after cooking
2 cloves garlic, crushed
4 Tbs of butter
6 C of vegetable stock
Freshly grated mace or nutmeg
Salt & pepper to taste
Lightly sauté the onion & garlic in the butter. Add the stock & carrots & simmer for about 15 minutes. Add the bundle of herbs & continue to simmer for another 20 minutes. Remove the herbs, allow the soup to cool, & put it through the blender in batches. Reheat the soup over low heat while adding the mace or nutmeg & salt & pepper to taste. Serve with some fresh, homemade bread & garnish with some fresh parsley & a little chopped fresh thyme.
Note: The original recipe called for vegetable or chicken stock.
SWEET POTATO MASALA AND EGG MILE-HIGHS
From the September 2013 issue of Vegetarian Times, page 68. The recipe serves 4 in 30 minutes or less, and starts out, “'My older daughter loves to grate things, so we decided to make potato pancakes for brunch,' explains Josie A.G. Shapiro. 'We only had sweet potatoes in the house, so I thought spicing them up with an impromptu masala accent might be fun—I’m always trying to sneak new flavors to my children. The eggs were for more protein and the arugula for beauty and bite.' Serve the stacks individually, or arrange them on a large platter, family-style.”
1 sweet potato, peeled and shredded
5 large eggs, divided
1/4 tsp. Eden Organic Ground Coriander, divided
1/4 tsp. Eden Organic Cumin Powder, divided
5 Tbs. vegetable oil, divided
1 cup Eden Organic Crushed Tomatoes with Roasted Onion & Garlic
2 Tbs. lime juice
1 cup arugula
Combine sweet potato, 1 egg, 1/8 tsp. coriander, and 1/8 tsp. cumin in bowl. Season with salt and pepper, if desired.
Heat 3 Tbs. oil in large skillet over medium-high heat until hot but not smoking. Scoop 1/3 cup sweet potato mixture into pan for each of 4 pancakes. Flatten gently with spatula; cook 5 minutes per side. Set aside; keep warm.
Wipe out pan, and add 1 Tbs. oil and remaining 1/8 tsp. coriander and 1/8 tsp. cumin. Stir 10 seconds over medium-high heat, add crushed tomatoes, and bring to a simmer. Reduce heat to medium-low, and simmer 5 minutes. Transfer to small bowl, and stir in lime juice.
Wipe out pan, add remaining 1 Tbs. oil, and fry remaining 4 eggs sunny side up or over easy. Season with salt and pepper, if desired.
To serve: place 1 sweet potato pancake on each of 4 plates, top with 1 egg, 1/4 cup sauce, and 1/4 cup arugula.
nutritional information Per Serving: Calories: 297; Protein: 10 g; Total Fat: 24 g; Saturated Fat: 3 g; Carbohydrates: 11 g; Cholesterol: 233 mg; Sodium: 111 mg; Fiber: 2 g; Sugar: 5 g; Gluten-Free
TIRAMISU CAKE
This comes from About.com's Gourmet Food guide, Brett Moore. He writes, “Tiramisu is a delicious Italian cake dessert that people love to order at restaurants and are always impressed when you bring it out at a dinner party. Although thought of as a 'fancy' dessert, making it actually quite simple and there's very little cooking at all. The traditional recipe consists of just a few ingredients: lady fingers, sugar, mascarpone, coffee and cocoa powder. I've added cream to lighten the mascarpone and amaretto liqueur here but that is optional. Store-bought Lady Fingers are perfectly acceptable to use but you can make your own if you desire. You can also substitute the the Lady Fingers with a sweet yeast bread such as a Panettone.”
To view this online, click here. Prep Time: 240 minutes; Cook Time: 15 minutes; Total Time: 255 minutes; Yield: Serves 6 to 8
Ingredients
6 egg yolks
3/4 cup sugar
1 1/2 cup mascarpone cheese
1 1/2 cup heavy whipping cream
3 to 4 dozen Italian Lady fingers (store bought or homemade)
1 cup cold espresso
1/2 cup amaretto or coffee liqueur (optional)
1 Tbsp cocoa for dusting
Preparation
Combine egg yolks and sugar in a heat-proof bowl over a pan with 2 inches of water or in the top of a double boiler. Bring water to a boil then reduce heat to low, and cook for about 10 minutes, whisking constantly until thick and pale yellow. Remove pan from the heat and whip the mixture for another 3 or 4 minutes to help cool it down.
Beat the mascarpone into the whipped yolks until combined. In another bowl, whip the cream to stiff peaks. Carefully fold the whipped cream into the mascarpone mixture and set aside.
Mix the cold espresso with the liqueur. Dip the lady fingers quickly into the mixture just long enough to get them wet. Place a single layer of lady fingers in the bottom of a 9- x 13-inch baking dish (you can also use a large springform pan or large trifle bowl.
Spread half the mascarpone cream filling in an even layer over the lady fingers. Add another layer of lady fingers and top with the remainder of mascarpone cream.
Refrigerate 4 hours or overnight.
Just before serving, dust with the cocoa powder.
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: 121; Protein: 8g; Sodium: 117mg; Cholesterol: 5mg; Fat: 0.5g; Carbohydrates: 22g
PINEAPPLE LIME SORBET
To view this online, click here. Yield: 4 servings
Ingredients
1-1/2 cups pineapple puree
2 teaspoons grated lime or lemon zest
3/4 cup freshly squeezed lime or lemon juice
1/4 cup water
Thin slices lime or lemon
Directions
In a bowl, stir together pineapple puree, lime zest and juice, water and, if desired, sugar. In an ice cream maker, freeze according to manufacturer's directions. Divide among 4 individual dessert dishes.
Serve garnished with thin slices of lime.
Nutritional Information Per Serving : Calories: 38; Protein: 1 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 11 g; Exchanges: 2/3 Fruit
Thursday, July 3, 2014
Diabetic Delights
With the 4th of July tomorrow, most of us want something a little celebratory to add to our meals. Here are some diabetic foods that are sure to delight. Enjoy!
PINEAPPLE LIME SORBET
Yield: 4 servings
Found online at http://diabeticgourmet.com/recipes/html/566.shtml
Ingredients
1-1/2 cups pineapple puree
2 teaspoons grated lime or lemon zest
3/4 cup freshly squeezed lime or lemon juice
1/4 cup water
Thin slices lime or lemon
Directions
In a bowl, stir together pineapple puree, lime zest and juice, water and, if desired, sugar.
In an ice cream maker, freeze according to manufacturer's directions.
Divide among 4 individual dessert dishes.
Serve garnished with thin slices of lime.
Nutritional Information (Per Serving): Calories: 38; Protein: 1 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 11 g; Exchanges: 2/3 fruit
CHOCOLATE YOGURT POPS
Found at the Diabetic Gourmet website. The recipe can be viewed at http://diabeticgourmet.com/recipes/html/1117.shtml. Recipe states, "Kids will love to help you make these fun popsicles!" Both adults and kids will love these. Serves: 4
Ingredients
1 (8 ounce) container plain nonfat yogurt
1/4 cup sugar-free cocoa mix
1/4 cup Splenda No Calorie Sweetener, Granulated
4 popsicle sticks
Directions
Mix all ingredients in a small mixing bowl. Spoon mixture into four, 3 ounce paper cups. Set cups in a muffin pan or on a flat plate. Place popsicle sticks in the center. Freeze about 3 hours or until solid.
Peel paper cups away from popsicles before serving.
Nutritional Information (Per Serving): Calories: 50; Protein: 4 g; Sodium: 80 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 0 g; Sugars: 8 g; Carbohydrates: 10 g
CARROT CAKE
Yield: Makes 12 slices; 1 slice per serving
Source: "Great Healthy Food - Diabetes" by Azmina Govindji
Book Info: http://diabeticgourmet.com/book_archive/details/7.shtml
Print Version: http://diabeticgourmet.com/recipes/html/614.shtml
Ingredients
1-1/4 cups whole wheat flour
Pinch of salt
2-1/2 teaspoons baking powder
1 teaspoon ground cinnamon
1 teaspoon ground ginger
1/2 cup light brown sugar
3/4 cup raisins, soaked overnight in 1/2 cup unsweetened orange juice
4 medium carrots, peeled and finely grated
1 tablespoon sunflower oil
2 medium egg whites, at room temperature
3-1/2 ounces low-fat cream cheese beaten with 2 teaspoons sifted confectioners' sugar
Directions
Preheat the oven to 325 degrees F. Lightly grease an 8 x 4 inch loaf pan and line it with parchment paper.
Sift the flour, salt, baking powder, cinnamon and ginger into a large bowl, tipping in any bran left in the sifter.
Stir in the sugar, raisins with their juice, carrots and oil and mix well.
Beat the egg whites until they stand up in soft peaks, then fold lightly but thoroughly into the carrot mixture, using a large spoon or spatula.
Pour into the pan and bake in the center of the oven for about 1-1/4 hours, or until a skewer inserted in the center comes out clean.
Cool in the pan for 10 minutes, then turn out onto a wire rack and peel off the lining paper. When completely cool, cut in half horizontally and fill with the sweetened cream cheese.
Nutritional Information Per Serving (1/12 of recipe): Calories: 137, Protein: 4 g, Fat: 3 g, Saturated Fat: 1 g, Carbohydrate: 26 g, Fiber: 3 g, Cholesterol: 5 mg, Sodium: 154 mg Diabetic Exchanges: 1 Starch, 2/3 Fruit, 1/2 Fat
APRICOT-WALNUT SWIRL COFFEECAKE
This recipe can be found online at http://diabeticgourmet.com/recipes/html/1119.shtml. The recipe states, "This simple-to-make coffeecake, with it's apricot, cinnamon and nut filling, has all the richness of full fat and the taste of sugar." Yields 16 servings.
Ingredients
Walnut Filling:
1/2 cup sugar-free apricot preserves or apricot spreadable fruit
3/4 cup Equal Spoonful*
4 teaspoons ground cinnamon
1/2 cup chopped nuts
Coffeecake:
2-1/2 cups reduced-fat baking mix (Bisquick)
2 cups Equal Spoonful/Granulated*
2 tablespoons cornstarch
1 cup low fat vanilla yogurt
6 tablespoons stick butter or margarine, melted
1/4 cup 2% milk
2 eggs
1 teaspoon vanilla
1/2 teaspoon almond extract
* May substitute 12 packets Equal sweetener
** May substitute 48 packets Equal sweetener
Directions
For Walnut Filling, combine 1/2 cup apricot preserves, 3/4 cup Equal, cinnamon and nuts in small bowl; set aside.
For Coffeecake, combine baking mix, 2 cups Equal and cornstarch. Add remaining ingredients, mixing until smooth. Spread 1/3 of batter in well sprayed 9 or 12 cup bundt pan. Spoon half the Walnut Filling over batter. Repeat layers, ending with batter.
Bake in preheated 350F oven 40 to 45 minutes or until coffeecake is browned on top and wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Invert onto rack and cool.
Spoon 1/3 cup apricot preserves over top of coffeecake, if desired. Serve warm.
Nutritional Information (Per Serving): Calories: 175; Protein: 4 g; Sodium: 308 mg; Cholesterol: 18 mg; Fat: 7 g; Carbohydrates: 27 g; Exchanges: 2 starch, 1 fat
CHOCOLATE COFFEE TIRAMISU
Chocolate, coffee, tiramisu...what's not to like?
Makes: 16 Servings
Source: The Best Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/25.shtml
View Online: http://diabeticgourmet.com/recipes/html/520.shtml
Ingredients
1-1/2 cups 5% ricotta cheese
1/2 cup light cream cheese
1/2 cup granulated sugar
3 tablespoons cocoa
1 egg yolk
1 teaspoon vanilla
3 egg whites
1/3 cup granulated sugar
3/4 strong, prepared coffee
3 tablespoon chocolate or coffee-flavored liqueur
16 lady finger cookies
Directions
Spray a 9-inch square baking dish with vegetable spray.
In a food processor, combine ricotta cheese, cream cheese, 1/2 cup sugar, cocoa, egg yolk and vanilla until smooth; transfer to a bowl.
In bowl, beat egg whites until soft peaks form. Gradually add 1/3 cup sugar and continue to beat until stiff peaks form. Gently fold the whites into the ricotta mixture.
Combine coffee and liqueur in a small bowl.
Put half of lady fingers in bottom of dish. Sprinkle with half of coffee-liqueur mixture. Spread half of ricotta mixtureon top. Repeat layers. Cover and chill for at least 3 hours, or overnight.
Nutritional Information Per Serving: Calories: 150; Protein: 6 g; Fat: 5 g; Sodium: 102 mg; Cholesterol: 66 mg; Carbohydrates: 21 g; Exchanges: 1/2 Starch, 1 Other Carbohydrate, 1/2 Lean Meat, 1/2 Fat
CRANBERRY ORANGE CHEESECAKE
This recipe can be found at http://diabeticgourmet.com/recipes/html/982.shtml. The recipe states, "Chopped fresh cranberries, grated orange peel and the tang of gingersnaps make this a festive looking and delicious cheesecake variation." Serves 16
Ingredients
Crust Ingredients:
1-1/3 cups gingersnap crumbs
3 tablespoons Equal Spoonful or Granulated*
3 tablespoons stick butter or margarine, melted
Cheesecake Ingredients:
3 packages (8 ounces each) reduced fat cream cheese, softened
1 cup Equal Spoonful or Granulated**
2 eggs
2 egg whites
2 tablespoons cornstarch
1/4 teaspoon salt
1 cup reduced-fat sour cream
2 teaspoons vanilla
1 cup chopped fresh or frozen cranberries
1-1/2 teaspoons grated orange peel
Additional grated orange peel (optional)
* May substitute 4-1/2 packets Equal sweetener
** May Substitute 24 packets Equal sweetener
Directions
For Crust, combine gingersnap crumbs, 3 tablespoons Equal and melted butter. Reserve 2 tablespoons crumb mixture. Press remaining crumb mixture onto bottom of 9-inch springform pan. Bake in preheated 325 degrees F oven 8 minutes. Cool on wire rack while preparing cheesecake.
For Cheesecake, beat cream cheese and 1 cup Equal in mixing bowl on medium speed of mixer until smooth and well combined. Mix in eggs, egg whites, cornstarch and salt. Fold in sour cream and vanilla until combined. Gently stir in cranberries and orange peel. Pour batter over baked crust. Sprinkle with reserved crumb mixture. Bake in preheated oven 45 to 50 minutes or until center of cake is almost set. Cool on wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate several hours or overnight before serving. To serve, remove side of pan. Garnish top of cheesecake with grated orange peel, if desired. Cut cake into wedges.
Nutritional Information (Per Serving): Calories: 196; Protein: 7 g; Sodium: 268 mg; Cholesterol: 62 mg; Fat: 13 g; Carbohydrates: 13 g; Exchanges: 1 milk, 2-1/2 fat
PINEAPPLE LIME SORBET
Yield: 4 servings
Found online at http://diabeticgourmet.com/recipes/html/566.shtml
Ingredients
1-1/2 cups pineapple puree
2 teaspoons grated lime or lemon zest
3/4 cup freshly squeezed lime or lemon juice
1/4 cup water
Thin slices lime or lemon
Directions
In a bowl, stir together pineapple puree, lime zest and juice, water and, if desired, sugar.
In an ice cream maker, freeze according to manufacturer's directions.
Divide among 4 individual dessert dishes.
Serve garnished with thin slices of lime.
Nutritional Information (Per Serving): Calories: 38; Protein: 1 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 11 g; Exchanges: 2/3 fruit
CHOCOLATE YOGURT POPS
Found at the Diabetic Gourmet website. The recipe can be viewed at http://diabeticgourmet.com/recipes/html/1117.shtml. Recipe states, "Kids will love to help you make these fun popsicles!" Both adults and kids will love these. Serves: 4
Ingredients
1 (8 ounce) container plain nonfat yogurt
1/4 cup sugar-free cocoa mix
1/4 cup Splenda No Calorie Sweetener, Granulated
4 popsicle sticks
Directions
Mix all ingredients in a small mixing bowl. Spoon mixture into four, 3 ounce paper cups. Set cups in a muffin pan or on a flat plate. Place popsicle sticks in the center. Freeze about 3 hours or until solid.
Peel paper cups away from popsicles before serving.
Nutritional Information (Per Serving): Calories: 50; Protein: 4 g; Sodium: 80 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 0 g; Sugars: 8 g; Carbohydrates: 10 g
CARROT CAKE
Yield: Makes 12 slices; 1 slice per serving
Source: "Great Healthy Food - Diabetes" by Azmina Govindji
Book Info: http://diabeticgourmet.com/book_archive/details/7.shtml
Print Version: http://diabeticgourmet.com/recipes/html/614.shtml
Ingredients
1-1/4 cups whole wheat flour
Pinch of salt
2-1/2 teaspoons baking powder
1 teaspoon ground cinnamon
1 teaspoon ground ginger
1/2 cup light brown sugar
3/4 cup raisins, soaked overnight in 1/2 cup unsweetened orange juice
4 medium carrots, peeled and finely grated
1 tablespoon sunflower oil
2 medium egg whites, at room temperature
3-1/2 ounces low-fat cream cheese beaten with 2 teaspoons sifted confectioners' sugar
Directions
Preheat the oven to 325 degrees F. Lightly grease an 8 x 4 inch loaf pan and line it with parchment paper.
Sift the flour, salt, baking powder, cinnamon and ginger into a large bowl, tipping in any bran left in the sifter.
Stir in the sugar, raisins with their juice, carrots and oil and mix well.
Beat the egg whites until they stand up in soft peaks, then fold lightly but thoroughly into the carrot mixture, using a large spoon or spatula.
Pour into the pan and bake in the center of the oven for about 1-1/4 hours, or until a skewer inserted in the center comes out clean.
Cool in the pan for 10 minutes, then turn out onto a wire rack and peel off the lining paper. When completely cool, cut in half horizontally and fill with the sweetened cream cheese.
Nutritional Information Per Serving (1/12 of recipe): Calories: 137, Protein: 4 g, Fat: 3 g, Saturated Fat: 1 g, Carbohydrate: 26 g, Fiber: 3 g, Cholesterol: 5 mg, Sodium: 154 mg Diabetic Exchanges: 1 Starch, 2/3 Fruit, 1/2 Fat
APRICOT-WALNUT SWIRL COFFEECAKE
This recipe can be found online at http://diabeticgourmet.com/recipes/html/1119.shtml. The recipe states, "This simple-to-make coffeecake, with it's apricot, cinnamon and nut filling, has all the richness of full fat and the taste of sugar." Yields 16 servings.
Ingredients
Walnut Filling:
1/2 cup sugar-free apricot preserves or apricot spreadable fruit
3/4 cup Equal Spoonful*
4 teaspoons ground cinnamon
1/2 cup chopped nuts
Coffeecake:
2-1/2 cups reduced-fat baking mix (Bisquick)
2 cups Equal Spoonful/Granulated*
2 tablespoons cornstarch
1 cup low fat vanilla yogurt
6 tablespoons stick butter or margarine, melted
1/4 cup 2% milk
2 eggs
1 teaspoon vanilla
1/2 teaspoon almond extract
* May substitute 12 packets Equal sweetener
** May substitute 48 packets Equal sweetener
Directions
For Walnut Filling, combine 1/2 cup apricot preserves, 3/4 cup Equal, cinnamon and nuts in small bowl; set aside.
For Coffeecake, combine baking mix, 2 cups Equal and cornstarch. Add remaining ingredients, mixing until smooth. Spread 1/3 of batter in well sprayed 9 or 12 cup bundt pan. Spoon half the Walnut Filling over batter. Repeat layers, ending with batter.
Bake in preheated 350F oven 40 to 45 minutes or until coffeecake is browned on top and wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Invert onto rack and cool.
Spoon 1/3 cup apricot preserves over top of coffeecake, if desired. Serve warm.
Nutritional Information (Per Serving): Calories: 175; Protein: 4 g; Sodium: 308 mg; Cholesterol: 18 mg; Fat: 7 g; Carbohydrates: 27 g; Exchanges: 2 starch, 1 fat
CHOCOLATE COFFEE TIRAMISU
Chocolate, coffee, tiramisu...what's not to like?
Makes: 16 Servings
Source: The Best Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/25.shtml
View Online: http://diabeticgourmet.com/recipes/html/520.shtml
Ingredients
1-1/2 cups 5% ricotta cheese
1/2 cup light cream cheese
1/2 cup granulated sugar
3 tablespoons cocoa
1 egg yolk
1 teaspoon vanilla
3 egg whites
1/3 cup granulated sugar
3/4 strong, prepared coffee
3 tablespoon chocolate or coffee-flavored liqueur
16 lady finger cookies
Directions
Spray a 9-inch square baking dish with vegetable spray.
In a food processor, combine ricotta cheese, cream cheese, 1/2 cup sugar, cocoa, egg yolk and vanilla until smooth; transfer to a bowl.
In bowl, beat egg whites until soft peaks form. Gradually add 1/3 cup sugar and continue to beat until stiff peaks form. Gently fold the whites into the ricotta mixture.
Combine coffee and liqueur in a small bowl.
Put half of lady fingers in bottom of dish. Sprinkle with half of coffee-liqueur mixture. Spread half of ricotta mixtureon top. Repeat layers. Cover and chill for at least 3 hours, or overnight.
Nutritional Information Per Serving: Calories: 150; Protein: 6 g; Fat: 5 g; Sodium: 102 mg; Cholesterol: 66 mg; Carbohydrates: 21 g; Exchanges: 1/2 Starch, 1 Other Carbohydrate, 1/2 Lean Meat, 1/2 Fat
CRANBERRY ORANGE CHEESECAKE
This recipe can be found at http://diabeticgourmet.com/recipes/html/982.shtml. The recipe states, "Chopped fresh cranberries, grated orange peel and the tang of gingersnaps make this a festive looking and delicious cheesecake variation." Serves 16
Ingredients
Crust Ingredients:
1-1/3 cups gingersnap crumbs
3 tablespoons Equal Spoonful or Granulated*
3 tablespoons stick butter or margarine, melted
Cheesecake Ingredients:
3 packages (8 ounces each) reduced fat cream cheese, softened
1 cup Equal Spoonful or Granulated**
2 eggs
2 egg whites
2 tablespoons cornstarch
1/4 teaspoon salt
1 cup reduced-fat sour cream
2 teaspoons vanilla
1 cup chopped fresh or frozen cranberries
1-1/2 teaspoons grated orange peel
Additional grated orange peel (optional)
* May substitute 4-1/2 packets Equal sweetener
** May Substitute 24 packets Equal sweetener
Directions
For Crust, combine gingersnap crumbs, 3 tablespoons Equal and melted butter. Reserve 2 tablespoons crumb mixture. Press remaining crumb mixture onto bottom of 9-inch springform pan. Bake in preheated 325 degrees F oven 8 minutes. Cool on wire rack while preparing cheesecake.
For Cheesecake, beat cream cheese and 1 cup Equal in mixing bowl on medium speed of mixer until smooth and well combined. Mix in eggs, egg whites, cornstarch and salt. Fold in sour cream and vanilla until combined. Gently stir in cranberries and orange peel. Pour batter over baked crust. Sprinkle with reserved crumb mixture. Bake in preheated oven 45 to 50 minutes or until center of cake is almost set. Cool on wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate several hours or overnight before serving. To serve, remove side of pan. Garnish top of cheesecake with grated orange peel, if desired. Cut cake into wedges.
Nutritional Information (Per Serving): Calories: 196; Protein: 7 g; Sodium: 268 mg; Cholesterol: 62 mg; Fat: 13 g; Carbohydrates: 13 g; Exchanges: 1 milk, 2-1/2 fat
Thursday, June 19, 2014
Diabetic Offerings
If you've been following this blog, you've read more than once that diabetic food doesn't have to be bland or boring, and that they can be enjoyed by the whole family. Here's another batch of recipes that prove my point. And yes, they come from Diabetic Gourmet. Check out their website. And, as always, Enjoy!
FRUIT SCONES
Yield: Makes 18; Serving Size: 1 scone
Source: Great Healthy Food - Diabetes; View Online: http://diabeticgourmet.com/recipes/html/616.shtml
Ingredients
1 cup all-purpose white flour
1 cup whole wheat flour
2-1/4 teaspoons baking powder
Pinch of salt
1/4 cup soft margarine (at room temperature)
2 tablespoons granulated sugar
1/3 cup raisins
2/3 cup skim milk (keep 2 teaspoons aside for brushingthe tops of the scones before baking)
Directions
Preheat the oven to 425 degrees F.
Sift the flours into a bowl with the baking powder and salt, tipping any leftover bran into the sifted mixture. Lightly rub in the margarine with your fingertips until the mixture has the consistency of fine bread crumbs. Mix in the sugar and raisins (the same quantities of dried mixed peel can be used instead) and add the milk a little at a time, mixing well until a soft dough is formed. Turn out onto a lightly floured board and roll out to a thickness of 3/4 inch. Using a 1-1/2-inch pastry cutter, cut out the scones, re-rolling the leftover dough as necessary until you have used it all. Place the scones on a lightly greased baking sheet, brush the tops with a little skim milk to glaze, and bake near the top of the oven for 15 - 20 minutes until golden. Cool on a wire rack until the scones are just warm, then serve.
Nutritional Information Per Serving: Calories: 78 ; Protein: 2 g ; Fat: 2 g ; Sodium: 157 mg; Cholesterol: 0 mg ; Dietary Fiber: 1 g ; Carbohydrates: 14 gExchanges: 1 Starch, 1/2 Fat
CORN BREAD APPLESAUCE MUFFINS
Yield: 8 servings
Source: The New American Heart Association Cookbook
View Online: http://diabeticgourmet.com/recipes/html/545.shtml
Ingredients
Vegetable oil spray
1/2 cup all-purpose flour
1/2 cup coarse yellow cornmeal
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
Egg substitute equivalent to 1 egg or 1 egg
2 tablespoons honey
2 tablespoons unsweetened applesauce
Directions
Preheat oven to 425 degrees F. Lightly spray eight muffin cups with vegetable oil spray.
Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.
Beat remaining ingredients in a small bowl. Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.
Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.
Nutritional Information Per Serving: Calories: 86 ; Protein: 3 g ; Fat: 1 g ; Sodium: 189 mg; Cholesterol: 0 mg ; Dietary Fiber: 1 g ; Carbohydrates: 18 g
Exchanges: 1 Bread/Starch
PINEAPPLE LIME SORBET
Yield: 4 servings
Source: The Best Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/25.shtml
Print Version: http://diabeticgourmet.com/recipes/html/566.shtml
Ingredients
1-1/2 cups pineapple puree
2 teaspoons grated lime or lemon zest
3/4 cup freshly squeezed lime or lemon juice
1/4 cup water
Thin slices lime or lemon
Directions
In a bowl, stir together pineapple puree, lime zest and juice, water and, if desired, sugar.
In an ice cream maker, freeze according to manufacturer's directions.
Divide among 4 individual dessert dishes. Serve garnished with thin slices of lime.
NOTE: If you don't have an ice cream maker, pour into a baking dish and freeze until solid. Break into small pieces; in a food processor, pulse on and off until smooth. Store in freezer until ready to serve.
Nutritional Information Per Serving: Calories: 38, Protein: 1 g, Carbohydrates: 11 g, Fat: 0 g, Cholesterol: 0 g, Sodium: 1 mg, Fiber: 1 g
Diabetic Exchanges: 2/3 Fruit
ZUCCHINI-ONION FRITTATA
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/772.shtml
Ingredients
2 cups fat-free egg substitute
1/4 cup grated Parmesan cheese
1 tablespoon extra virgin olive oil
2 medium zucchini squashes, thinly sliced
1 medium yellow onion, thinly sliced
1 teaspoon crushed garlic
1/4 teaspoon salt
1/4 teaspoon ground black pepper
Directions
Preheat the oven to 350 degrees F. In a medium bowl, whisk together the eggs and Parmesan cheese and set aside.
Coat the bottom and sides of a large, nonstick, oven-proof skillet with cooking spray and add the olive oil. Add the zucchini, onions, garlic, salt, and pepper and saute over medium-high heat for several minutes, until tender. Spread the mixture evenly over the bottom of the skillet.
Pour the egg mixture over the vegetables. Cook without stirring for 3 minutes, until the bottom of the frittata is just set.
Place the frittata in the oven and bake uncovered for 12 to 15 minutes or until the eggs are set but not dry. Loosen the edges of the frittata and invert it onto a plate. Cut the frittata into 4 wedges and serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 139, Carbohydrate: 7 g, Cholesterol: 5 mg, Fat: 5.4 g, Saturated Fat: 1.7 g, Fiber: 1.4 g, Protein: 16 g, Sodium: 514 mg, Calcium: 142 mg
Diabetic Exchanges: 2 Very Lean Meat, 1 Vegetable, 1 Fat
STUFFED PEPPERS
Ingredients
4 large bell peppers, any color or combination
1 teaspoon olive oil
2 medium tomatoes, chopped (about 1-1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
1/4 cup sliced water chestnuts (2 ounces)
1 cup no-salt-added tomato juice
Directions
Preheat oven to 375 degrees F.
Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.
Nutritional Information (Per Serving): Calories: 119; Protein: 5 g; Sodium: 68 mg; Cholesterol: 1 mg; Fat: 1 g; Carbohydrates: 23 g
Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
CHICKPEA SALAD
Yield: 2 servings
Source: Diabetes Cookbook for Dummies
Online Recipe: http://diabeticgourmet.com/recipes/html/622.shtml
Ingredients
1-1/2 cups canned chickpeas, drained and rinsed
1/4 cup celery, chopped
1/4 cup red pepper, chopped
1/4 cup red onion, chopped
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons lowfat mayonnaise
Pita bread or mixed greens
Directions
In a bowl, coarsely mash the chickpeas.
Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.
Serve over pita bread or mixed greens.
Nutritional Information Per Serving: Calories: 206; Protein: 10 g; Fat: 3 g; Sodium: 641 mg; Cholesterol: 0 mg; Carbohydrates: 35 g; Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
FRUIT SCONES
Yield: Makes 18; Serving Size: 1 scone
Source: Great Healthy Food - Diabetes; View Online: http://diabeticgourmet.com/recipes/html/616.shtml
Ingredients
1 cup all-purpose white flour
1 cup whole wheat flour
2-1/4 teaspoons baking powder
Pinch of salt
1/4 cup soft margarine (at room temperature)
2 tablespoons granulated sugar
1/3 cup raisins
2/3 cup skim milk (keep 2 teaspoons aside for brushingthe tops of the scones before baking)
Directions
Preheat the oven to 425 degrees F.
Sift the flours into a bowl with the baking powder and salt, tipping any leftover bran into the sifted mixture. Lightly rub in the margarine with your fingertips until the mixture has the consistency of fine bread crumbs. Mix in the sugar and raisins (the same quantities of dried mixed peel can be used instead) and add the milk a little at a time, mixing well until a soft dough is formed. Turn out onto a lightly floured board and roll out to a thickness of 3/4 inch. Using a 1-1/2-inch pastry cutter, cut out the scones, re-rolling the leftover dough as necessary until you have used it all. Place the scones on a lightly greased baking sheet, brush the tops with a little skim milk to glaze, and bake near the top of the oven for 15 - 20 minutes until golden. Cool on a wire rack until the scones are just warm, then serve.
Nutritional Information Per Serving: Calories: 78 ; Protein: 2 g ; Fat: 2 g ; Sodium: 157 mg; Cholesterol: 0 mg ; Dietary Fiber: 1 g ; Carbohydrates: 14 gExchanges: 1 Starch, 1/2 Fat
CORN BREAD APPLESAUCE MUFFINS
Yield: 8 servings
Source: The New American Heart Association Cookbook
View Online: http://diabeticgourmet.com/recipes/html/545.shtml
Ingredients
Vegetable oil spray
1/2 cup all-purpose flour
1/2 cup coarse yellow cornmeal
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
Egg substitute equivalent to 1 egg or 1 egg
2 tablespoons honey
2 tablespoons unsweetened applesauce
Directions
Preheat oven to 425 degrees F. Lightly spray eight muffin cups with vegetable oil spray.
Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.
Beat remaining ingredients in a small bowl. Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.
Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.
Nutritional Information Per Serving: Calories: 86 ; Protein: 3 g ; Fat: 1 g ; Sodium: 189 mg; Cholesterol: 0 mg ; Dietary Fiber: 1 g ; Carbohydrates: 18 g
Exchanges: 1 Bread/Starch
PINEAPPLE LIME SORBET
Yield: 4 servings
Source: The Best Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/25.shtml
Print Version: http://diabeticgourmet.com/recipes/html/566.shtml
Ingredients
1-1/2 cups pineapple puree
2 teaspoons grated lime or lemon zest
3/4 cup freshly squeezed lime or lemon juice
1/4 cup water
Thin slices lime or lemon
Directions
In a bowl, stir together pineapple puree, lime zest and juice, water and, if desired, sugar.
In an ice cream maker, freeze according to manufacturer's directions.
Divide among 4 individual dessert dishes. Serve garnished with thin slices of lime.
NOTE: If you don't have an ice cream maker, pour into a baking dish and freeze until solid. Break into small pieces; in a food processor, pulse on and off until smooth. Store in freezer until ready to serve.
Nutritional Information Per Serving: Calories: 38, Protein: 1 g, Carbohydrates: 11 g, Fat: 0 g, Cholesterol: 0 g, Sodium: 1 mg, Fiber: 1 g
Diabetic Exchanges: 2/3 Fruit
ZUCCHINI-ONION FRITTATA
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/772.shtml
Ingredients
2 cups fat-free egg substitute
1/4 cup grated Parmesan cheese
1 tablespoon extra virgin olive oil
2 medium zucchini squashes, thinly sliced
1 medium yellow onion, thinly sliced
1 teaspoon crushed garlic
1/4 teaspoon salt
1/4 teaspoon ground black pepper
Directions
Preheat the oven to 350 degrees F. In a medium bowl, whisk together the eggs and Parmesan cheese and set aside.
Coat the bottom and sides of a large, nonstick, oven-proof skillet with cooking spray and add the olive oil. Add the zucchini, onions, garlic, salt, and pepper and saute over medium-high heat for several minutes, until tender. Spread the mixture evenly over the bottom of the skillet.
Pour the egg mixture over the vegetables. Cook without stirring for 3 minutes, until the bottom of the frittata is just set.
Place the frittata in the oven and bake uncovered for 12 to 15 minutes or until the eggs are set but not dry. Loosen the edges of the frittata and invert it onto a plate. Cut the frittata into 4 wedges and serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 139, Carbohydrate: 7 g, Cholesterol: 5 mg, Fat: 5.4 g, Saturated Fat: 1.7 g, Fiber: 1.4 g, Protein: 16 g, Sodium: 514 mg, Calcium: 142 mg
Diabetic Exchanges: 2 Very Lean Meat, 1 Vegetable, 1 Fat
STUFFED PEPPERS
Ingredients
4 large bell peppers, any color or combination
1 teaspoon olive oil
2 medium tomatoes, chopped (about 1-1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
1/4 cup sliced water chestnuts (2 ounces)
1 cup no-salt-added tomato juice
Directions
Preheat oven to 375 degrees F.
Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.
Nutritional Information (Per Serving): Calories: 119; Protein: 5 g; Sodium: 68 mg; Cholesterol: 1 mg; Fat: 1 g; Carbohydrates: 23 g
Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
CHICKPEA SALAD
Yield: 2 servings
Source: Diabetes Cookbook for Dummies
Online Recipe: http://diabeticgourmet.com/recipes/html/622.shtml
Ingredients
1-1/2 cups canned chickpeas, drained and rinsed
1/4 cup celery, chopped
1/4 cup red pepper, chopped
1/4 cup red onion, chopped
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons lowfat mayonnaise
Pita bread or mixed greens
Directions
In a bowl, coarsely mash the chickpeas.
Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.
Serve over pita bread or mixed greens.
Nutritional Information Per Serving: Calories: 206; Protein: 10 g; Fat: 3 g; Sodium: 641 mg; Cholesterol: 0 mg; Carbohydrates: 35 g; Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
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