Here are today's six diabetic recipes for Diabetic Thursday. Enjoy!
PEACH MELBA
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Print Version: http://diabeticgourmet.com/recipes/html/575.shtml
Ingredients
4 large ripe peaches
2 cup plus 2 tablespoons raspberries
1/2 cup part-skim ricotta cheese
2 tablespoons non-fat dry milk powder plus water to make 1/4 cup
1 tablespoon unsweetened grape juice
Directions
Blanch peaches by dropping them in boiling water for 30 seconds. Remove, run under cold water and peel off skins.
Cut in half, discard pits and place 2 peach halves on each of 4 individual dessert dishes.
Puree raspberries with remaining ingredients, reserving 2 tablespoons of berries for garnish. Spoon puree over peaches, top with berries and serve cold.
Nutritional Information Per Serving: Calories: 112, Cholesterol: 10 mg, Carbohydrate: 18 g, Protein: 5 g, Sodium: 50 mg, Fat: 2.7 g; Diabetic Exchanges: 1 Fruit, 1 Milk
POACHED PEARS IN CINNAMON GINGER SAUCE
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/16.shtml
Ingredients
6 Bosc or Anjou pears *
2 lemons, cut in half
6 cups water
1-1/2 cups granulated sugar
2 whole cinnamon sticks
8 quarter-sized slices fresh, ginger **
1 tbsp Minced candied ginger
* slightly under-ripe, peeled, halved and cored
** smashed with flat sided knife or cleaver
Directions
Rub pear halves with cut lemon to prevent browning and set aside. Combine water, sugar, cinnamon and ginger in large non aluminum pan. Heat until boiling. Reduce heat and simmer, uncovered, 30 for minutes.
Add pears and heat until liquid almost boils. Reduce heat until liquid is just under a boil and poach pears until just tender, 12 to 15 minutes. (Knife will pierce center easily.) Remove pears with slotted spoon and let cool slightly. Arrange cooked pears on serving dish or in individual serving bowls.
Remove ginger and cinnamon from poaching liquid and reheat liquid until boiling. Cook until liquid is reduced to thick syrup, about 25 minutes. Let cool slightly. Pour warm syrup over pears. Sprinkle with candied ginger and serve. You may also serve with scoops of vanilla or ginger ice cream.
Nutritional Information Per Serving: Calories: 280; Protein: 1 g; Fat: 1 g; Sodium: 8 mg; Cholesterol: 0 mg ; Carbohydrates: 15 g; Exchanges: 1-1/2 Fruit, 1/2 Bread
VEGETABLE AND BEAN SOUP
Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.
Yield: 6 servings
Source: The Everyday Low-Carb Slow Cooker Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans chicken broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
1 tablespoon olive oil
2 tablespoons butter
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well.
Cover and cook on low for 8 hours.
Stir well before serving.
If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g; Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
CARIBBEAN CHICKEN
Prep Time: 15 Minutes - Cost: $
Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/67.shtml
Source: Gourmet Inspirations Healthy Cooking
Ingredients
2 teaspoons oil
6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips
2-3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup peach or apricot chutney (fruit sweetened)
1/2 teaspoon thyme
1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves
1/4 teaspoon dry mustard
1-1/2 cup low sodium chicken broth
3 tablespoons dry white wine
2 teaspoons coconut flavoring
Directions
In a large skillet, heat oil to medium high, and saute chicken pieces until brown. Remove chicken, set aside.
Saute garlic and onion in skillet until soft, and golden. Stir in chutney and spices and cook one minute. Add broth and wine, and heat through, stirring constantly.
Return chicken to sauce, reduce heat, and simmer 15 minutes. Stir in coconut flavoring.
Serve over hot rice.
Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit
SWEET POTATOES WITH A HINT OF ORANGE
Servings: 8
To view this online, click here.
Ingredients
2 pounds sweet potatoes, cooked
2 tablespoons margarine, melted
1/2 teaspoons ground cinnamon
16 apricot halves, dried
Orange slices, fresh
Directions
Arrange the sweet potatoes in a shallow baking dish. Combine the margarine and cinnamon. Pour over the potatoes. Arrange the apricot halves on top. Cover the dish and bake in a 425F oven for about 15 minutes. Add the orange slices and serve.
Nutritional Information Per Serving: Calories: 139; Protein: 2 g; Fat: 3 g; Sodium: 96 mg; Cholesterol: 0 mg; Saturated Fat: .75 g; Dietary Fiber: 4 g; Sugars: 8 g; Carbohydrates: 27 g
SOUTHWESTERN CHICKEN CHOWDER
Makes 6 servings.
See the recipe here: http://diabeticgourmet.com/recipes/html/981.shtml
Ingredients
2 pounds boneless, skinless chicken breast, cut in cubes
1 can (14-1/2 oz.) tomato wedges, drained, juice reserved
1 tablespoon canola oil
3 summer squash, sliced thin
1 clove garlic, minced
1 small onion, sliced
1 teaspoon ground cumin
1/2 cup chopped sweet green pepper
1/2 teaspoon salt
1/2 teaspoon pepper
3 tomatillos, cut in wedges
1 cup sliced jicama
1 can (14-1/2 oz.) low sodium chicken broth
1 tablespoon chopped cilantro
1-1/2 cups fresh corn, cut from cob
Directions
In large Dutch oven, place oil and heat over medium temperature.
Add chicken and garlic, turning chicken to brown on all sides, about 3 minutes.
Add onion and green pepper; cook about 5 minutes, stirring.
Add tomatillos and chicken broth; bring to a boil and simmer about 10 minutes.
Add corn and liquid from can of tomato wedges. Cover and cook on low heat about 10 minutes.
Add squash, cumin, salt, pepper and tomato wedges. Cover and cook on low about 5 minutes.
Add jicama and cilantro and cook 5 minutes more.
Serve with tortilla chips, if desired.
Nutritional Information Per Serving: Calories: 356; Protein: 50 g; Fat: 9 g; Sodium: 430 mg; Cholesterol: 129 mg; Saturated Fat: 2 g; Carbohydrates: 18 g
Showing posts with label Poached Pears in Cinnamon Ginger Sauce. Show all posts
Showing posts with label Poached Pears in Cinnamon Ginger Sauce. Show all posts
Thursday, August 25, 2016
Thursday, March 31, 2016
Diabetic Thursday
If you've been following this blog for a while, you know that Thursday is time for six diabetic recipes. Having lived with a diabetic, I can assure you that diabetic cooking does not have to be boring! These recipes help prove that point. Enjoy!
SMOKED TURKEY WALDORF SALAD
Yield: 2 servings
Source: Mix 'N Match Meals in Minutes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/452.shtmlIngredients
2 tablespoons reduced-fat mayonnaise
2 tablespoons lemon juice
Salt and freshly ground black pepper to taste
2 celery stalks, sliced (1 cup)
2 small red apples, cored and cut into 1/2-inch cubes (2 cups)
1 tablespoon broken walnuts (1/4 ounce)
1/2 pound smoked turkey breast cut into 1/2-inch cubes
Several romaine lettuce leaves, washed and dried
2 slices whole-wheat bread
Directions
Mix mayonnaise and lemon juice together in a medium bowl. Add salt and pepper.
Toss celery, apples, walnuts, and turkey in the mayonnaise. Taste for seasoning and add more salt and pepper, if needed.
Place lettuce leaves on 2 dinner plates and spoon salad onto leaves. Toast bread and serve with salad.
Nutritional Information Per Serving: Calories: 354; Protein: 27 g; Fat: 10 g; Sodium: 1427 mg; Cholesterol: 65 mg; Carbohydrates: 40 g; Exchanges: 1 Starch, 3 Very Lean Meat, 1-1/2 Fruit, 1-1/2 Fat
ONE-POT CHICKEN AND VEGETABLES
Yield: 4 servings
Serving Size: 1/2 cup vegetables, 1/2 cup rice, 4 ounces chicken
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/453.shtml
Ingredients
1 tablespoon olive oil
1 cup sliced zucchini
1 cup sliced or shredded carrot
1/2 cup sliced green onions or red onion
1/2 cup sliced celery
1 (14-1/2 ounce) can diced tomatoes
1 pound cooked, diced chicken breasts
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon salt
1/8 teaspoon fresh ground black pepper
2 cups cooked brown rice, hot
Directions
In a skillet over medium-high heat, heat the oil. Add the zucchini, carrots, green or red onion, and celery and saute for 5 minutes, stirring occasionally.
Add the canned diced tomatoes and lower the heat. Simmer for 5 minutes. Add the chicken and seasonings and simmer for 3 minutes.
Serve the chicken and vegetables over cooked rice.
Nutritional Information Per Serving: Calories: 406; Protein: 38 g; Fat: 13 g; Sodium: 409 mg; Cholesterol: 96 mg; Carbohydrates: 32 g; Exchanges: 2 Starch, 1 Vegetable, 4 Lean Meat
VANILLA CREAM PUFFS
The recipe begins, “Fluffy pastry shells filled with a thick vanilla custard and drizzled with chocolate sauce.”
Yield: 12 Servings
Serving Size: 1 cream puff
View recipe and photo here: http://diabeticgourmet.com/recipes/html/1187.shtml
Cream Puffs Ingredients
1 cup water
1/4 teaspoon salt
1/2 tablespoon Splenda No Calorie Sweetener, Granulated
1/4 cup butter
1 cup all-purpose flour
4 large eggs
Custard Filling Ingredients
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 tablespoon cornstarch
2 cups 1% low-fat milk
2 egg yolks, lightly beaten
1 1/2 teaspoons vanilla extract
3/4 cup commercial chocolate sauce
Directions
Cream Puff Directions:
Preheat oven to 400 degrees F.
Combine water, salt, Splenda Granulated Sweetener and butter in a medium saucepan; bring to a boil over medium-high heat, stirring until butter melts.
Add flour all at once, stirring vigorously with a wooden spoon until mixture leaves sides of pan and forms a smooth ball. The mixture resembles mashed potatoes. Remove from heat; cool 5 minutes.
Transfer mixture to a mixing bowl. Add eggs, one at a time, mixing on low speed with an electric mixer. Scrap down the sides of bowl occasionally and beat until batter is smooth.
Spoon mixture heaping tablespoonfuls onto an ungreased baking sheet, leaving 2 inches between puffs.
Bake immediately for 35 minutes or until puffs are golden brown and have a crisp shell. (Do not open the oven door during the first 15 minutes of baking time.) Remove from oven and cool on wire racks.
Custard Filling Directions:
Combine Splenda Granulated Sweetener and cornstarch in a heavy saucepan; gradually stir in milk. Cook over medium heat, stirring constantly, 6 minutes or until mixture comes to a boil. Cook 1 additional minute, stirring constantly. Gradually stir about 1/4 the hot mixture into egg yolks; add to remaining hot mixture, stirring constantly. Bring mixture to a boil over medium heat, reduce heat and cook 3 minutes, stirring constantly.
Remove from heat, stir in vanilla and strain mixture through a sieve; cover the surface of the custard with wax paper or plastic wrap to prevent a film from forming on the surface.
Cut tops off and fill with 2 1/2 tablespoons custard; replace tops and drizzle with 1 tablespoon chocolate sauce. Serve immediately.
Storage:
Store baked unfilled cream puff shells in an airtight container in the refrigerator. Use within 24 hours or freeze up to 2 months.
Nutritional Information Per Serving: Calories: 200; Calories from Fat: 80; Protein: 6 g; Fat: 9 g; Sodium: 180 mg; Cholesterol: 120 mg; Saturated Fat: 4.5 g; Dietary Fiber: 1 g; Sugars: 12 g; Carbohydrates: 24 g
POACHED PEARS IN CINNAMON GINGER SAUCE
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/16.shtml
Ingredients
6 Bosc or Anjou pears *
2 lemons, cut in half
6 cups water
1-1/2 cups granulated sugar
2 whole cinnamon sticks
8 quarter-sized slices fresh, ginger **
1 tbsp Minced candied ginger * slightly under-ripe, peeled, halved and cored ** smashed with flat sided knife or cleaver
Directions
Rub pear halves with cut lemon to prevent browning and set aside. Combine water, sugar, cinnamon and ginger in large non aluminum pan. Heat until boiling. Reduce heat and simmer, uncovered, 30 for minutes.
Add pears and heat until liquid almost boils. Reduce heat until liquid is just under a boil and poach pears until just tender, 12 to 15 minutes. (Knife will pierce center easily.) Remove pears with slotted spoon and let cool slightly. Arrange cooked pears on serving dish or in individual serving bowls.
Remove ginger and cinnamon from poaching liquid and reheat liquid until boiling. Cook until liquid is reduced to thick syrup, about 25 minutes. Let cool slightly. Pour warm syrup over pears. Sprinkle with candied ginger and serve. You may also serve with scoops of vanilla or ginger ice cream.
Nutritional Information Per Serving: Calories: 280; Protein: 1 g; Fat: 1 g; Sodium: 8 mg; Cholesterol: 0 mg ; Carbohydrates: 15 g; Exchanges: 1-1/2 Fruit, 1/2 Bread
VEGETABLE AND BEAN SOUP
Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.
Yield: 6 servings
Source: The Everyday Low-Carb Slow Cooker Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans chicken broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
1 tablespoon olive oil
2 tablespoons butter
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well.
Cover and cook on low for 8 hours.
Stir well before serving.
If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g; Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
SWEET POTATOES WITH A HINT OF ORANGE
Servings: 8
To view this online, click here.
Ingredients
2 pounds sweet potatoes, cooked
2 tablespoons margarine, melted
1/2 teaspoons ground cinnamon
16 apricot halves, dried
Orange slices, fresh
Directions
Arrange the sweet potatoes in a shallow baking dish. Combine the margarine and cinnamon. Pour over the potatoes. Arrange the apricot halves on top. Cover the dish and bake in a 425F oven for about 15 minutes. Add the orange slices and serve.
Nutritional Information Per Serving: Calories: 139; Protein: 2 g; Fat: 3 g; Sodium: 96 mg; Cholesterol: 0 mg; Saturated Fat: .75 g; Dietary Fiber: 4 g; Sugars: 8 g; Carbohydrates: 27 g
SMOKED TURKEY WALDORF SALAD
Yield: 2 servings
Source: Mix 'N Match Meals in Minutes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/452.shtmlIngredients
2 tablespoons reduced-fat mayonnaise
2 tablespoons lemon juice
Salt and freshly ground black pepper to taste
2 celery stalks, sliced (1 cup)
2 small red apples, cored and cut into 1/2-inch cubes (2 cups)
1 tablespoon broken walnuts (1/4 ounce)
1/2 pound smoked turkey breast cut into 1/2-inch cubes
Several romaine lettuce leaves, washed and dried
2 slices whole-wheat bread
Directions
Mix mayonnaise and lemon juice together in a medium bowl. Add salt and pepper.
Toss celery, apples, walnuts, and turkey in the mayonnaise. Taste for seasoning and add more salt and pepper, if needed.
Place lettuce leaves on 2 dinner plates and spoon salad onto leaves. Toast bread and serve with salad.
Nutritional Information Per Serving: Calories: 354; Protein: 27 g; Fat: 10 g; Sodium: 1427 mg; Cholesterol: 65 mg; Carbohydrates: 40 g; Exchanges: 1 Starch, 3 Very Lean Meat, 1-1/2 Fruit, 1-1/2 Fat
ONE-POT CHICKEN AND VEGETABLES
Yield: 4 servings
Serving Size: 1/2 cup vegetables, 1/2 cup rice, 4 ounces chicken
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/453.shtml
Ingredients
1 tablespoon olive oil
1 cup sliced zucchini
1 cup sliced or shredded carrot
1/2 cup sliced green onions or red onion
1/2 cup sliced celery
1 (14-1/2 ounce) can diced tomatoes
1 pound cooked, diced chicken breasts
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon salt
1/8 teaspoon fresh ground black pepper
2 cups cooked brown rice, hot
Directions
In a skillet over medium-high heat, heat the oil. Add the zucchini, carrots, green or red onion, and celery and saute for 5 minutes, stirring occasionally.
Add the canned diced tomatoes and lower the heat. Simmer for 5 minutes. Add the chicken and seasonings and simmer for 3 minutes.
Serve the chicken and vegetables over cooked rice.
Nutritional Information Per Serving: Calories: 406; Protein: 38 g; Fat: 13 g; Sodium: 409 mg; Cholesterol: 96 mg; Carbohydrates: 32 g; Exchanges: 2 Starch, 1 Vegetable, 4 Lean Meat
VANILLA CREAM PUFFS
The recipe begins, “Fluffy pastry shells filled with a thick vanilla custard and drizzled with chocolate sauce.”
Yield: 12 Servings
Serving Size: 1 cream puff
View recipe and photo here: http://diabeticgourmet.com/recipes/html/1187.shtml
Cream Puffs Ingredients
1 cup water
1/4 teaspoon salt
1/2 tablespoon Splenda No Calorie Sweetener, Granulated
1/4 cup butter
1 cup all-purpose flour
4 large eggs
Custard Filling Ingredients
2 tablespoons Splenda No Calorie Sweetener, Granulated
1 tablespoon cornstarch
2 cups 1% low-fat milk
2 egg yolks, lightly beaten
1 1/2 teaspoons vanilla extract
3/4 cup commercial chocolate sauce
Directions
Cream Puff Directions:
Preheat oven to 400 degrees F.
Combine water, salt, Splenda Granulated Sweetener and butter in a medium saucepan; bring to a boil over medium-high heat, stirring until butter melts.
Add flour all at once, stirring vigorously with a wooden spoon until mixture leaves sides of pan and forms a smooth ball. The mixture resembles mashed potatoes. Remove from heat; cool 5 minutes.
Transfer mixture to a mixing bowl. Add eggs, one at a time, mixing on low speed with an electric mixer. Scrap down the sides of bowl occasionally and beat until batter is smooth.
Spoon mixture heaping tablespoonfuls onto an ungreased baking sheet, leaving 2 inches between puffs.
Bake immediately for 35 minutes or until puffs are golden brown and have a crisp shell. (Do not open the oven door during the first 15 minutes of baking time.) Remove from oven and cool on wire racks.
Custard Filling Directions:
Combine Splenda Granulated Sweetener and cornstarch in a heavy saucepan; gradually stir in milk. Cook over medium heat, stirring constantly, 6 minutes or until mixture comes to a boil. Cook 1 additional minute, stirring constantly. Gradually stir about 1/4 the hot mixture into egg yolks; add to remaining hot mixture, stirring constantly. Bring mixture to a boil over medium heat, reduce heat and cook 3 minutes, stirring constantly.
Remove from heat, stir in vanilla and strain mixture through a sieve; cover the surface of the custard with wax paper or plastic wrap to prevent a film from forming on the surface.
Cut tops off and fill with 2 1/2 tablespoons custard; replace tops and drizzle with 1 tablespoon chocolate sauce. Serve immediately.
Storage:
Store baked unfilled cream puff shells in an airtight container in the refrigerator. Use within 24 hours or freeze up to 2 months.
Nutritional Information Per Serving: Calories: 200; Calories from Fat: 80; Protein: 6 g; Fat: 9 g; Sodium: 180 mg; Cholesterol: 120 mg; Saturated Fat: 4.5 g; Dietary Fiber: 1 g; Sugars: 12 g; Carbohydrates: 24 g
POACHED PEARS IN CINNAMON GINGER SAUCE
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/16.shtml
Ingredients
6 Bosc or Anjou pears *
2 lemons, cut in half
6 cups water
1-1/2 cups granulated sugar
2 whole cinnamon sticks
8 quarter-sized slices fresh, ginger **
1 tbsp Minced candied ginger * slightly under-ripe, peeled, halved and cored ** smashed with flat sided knife or cleaver
Directions
Rub pear halves with cut lemon to prevent browning and set aside. Combine water, sugar, cinnamon and ginger in large non aluminum pan. Heat until boiling. Reduce heat and simmer, uncovered, 30 for minutes.
Add pears and heat until liquid almost boils. Reduce heat until liquid is just under a boil and poach pears until just tender, 12 to 15 minutes. (Knife will pierce center easily.) Remove pears with slotted spoon and let cool slightly. Arrange cooked pears on serving dish or in individual serving bowls.
Remove ginger and cinnamon from poaching liquid and reheat liquid until boiling. Cook until liquid is reduced to thick syrup, about 25 minutes. Let cool slightly. Pour warm syrup over pears. Sprinkle with candied ginger and serve. You may also serve with scoops of vanilla or ginger ice cream.
Nutritional Information Per Serving: Calories: 280; Protein: 1 g; Fat: 1 g; Sodium: 8 mg; Cholesterol: 0 mg ; Carbohydrates: 15 g; Exchanges: 1-1/2 Fruit, 1/2 Bread
VEGETABLE AND BEAN SOUP
Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.
Yield: 6 servings
Source: The Everyday Low-Carb Slow Cooker Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans chicken broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
1 tablespoon olive oil
2 tablespoons butter
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well.
Cover and cook on low for 8 hours.
Stir well before serving.
If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g; Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
SWEET POTATOES WITH A HINT OF ORANGE
Servings: 8
To view this online, click here.
Ingredients
2 pounds sweet potatoes, cooked
2 tablespoons margarine, melted
1/2 teaspoons ground cinnamon
16 apricot halves, dried
Orange slices, fresh
Directions
Arrange the sweet potatoes in a shallow baking dish. Combine the margarine and cinnamon. Pour over the potatoes. Arrange the apricot halves on top. Cover the dish and bake in a 425F oven for about 15 minutes. Add the orange slices and serve.
Nutritional Information Per Serving: Calories: 139; Protein: 2 g; Fat: 3 g; Sodium: 96 mg; Cholesterol: 0 mg; Saturated Fat: .75 g; Dietary Fiber: 4 g; Sugars: 8 g; Carbohydrates: 27 g
Thursday, February 26, 2015
Diabetic Thursday
Thursday, and some yummy diabetic recipes to try. Enjoy!
PEACH MELBA
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Print Version: http://diabeticgourmet.com/recipes/html/575.shtml
Ingredients
4 large ripe peaches
2 cup plus 2 tablespoons raspberries
1/2 cup part-skim ricotta cheese
2 tablespoons non-fat dry milk powder plus water to make 1/4 cup
1 tablespoon unsweetened grape juice
Directions
Blanch peaches by dropping them in boiling water for 30 seconds. Remove, run under cold water and peel off skins.
Cut in half, discard pits and place 2 peach halves on each of 4 individual dessert dishes.
Puree raspberries with remaining ingredients, reserving 2 tablespoons of berries for garnish. Spoon puree over peaches, top with berries and serve cold.
Nutritional Information Per Serving: Calories: 112, Cholesterol: 10 mg, Carbohydrate: 18 g, Protein: 5 g, Sodium: 50 mg, Fat: 2.7 g; Diabetic Exchanges: 1 Fruit, 1 Milk
POACHED PEARS IN CINNAMON GINGER SAUCE
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/16.shtml
Ingredients
6 Bosc or Anjou pears *
2 lemons, cut in half
6 cups water
1-1/2 cups granulated sugar
2 whole cinnamon sticks
8 quarter-sized slices fresh, ginger **
1 tbsp Minced candied ginger * slightly under-ripe, peeled, halved and cored ** smashed with flat sided knife or cleaver
Directions
Rub pear halves with cut lemon to prevent browning and set aside. Combine water, sugar, cinnamon and ginger in large non aluminum pan. Heat until boiling. Reduce heat and simmer, uncovered, 30 for minutes.
Add pears and heat until liquid almost boils. Reduce heat until liquid is just under a boil and poach pears until just tender, 12 to 15 minutes. (Knife will pierce center easily.) Remove pears with slotted spoon and let cool slightly. Arrange cooked pears on serving dish or in individual serving bowls.
Remove ginger and cinnamon from poaching liquid and reheat liquid until boiling. Cook until liquid is reduced to thick syrup, about 25 minutes. Let cool slightly. Pour warm syrup over pears. Sprinkle with candied ginger and serve. You may also serve with scoops of vanilla or ginger ice cream.
Nutritional Information Per Serving: Calories: 280; Protein: 1 g; Fat: 1 g; Sodium: 8 mg; Cholesterol: 0 mg ; Carbohydrates: 15 g; Exchanges: 1-1/2 Fruit, 1/2 Bread
VEGETABLE AND BEAN SOUP
Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.
Yield: 6 servings
Source: The Everyday Low-Carb Slow Cooker Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans chicken broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
1 tablespoon olive oil
2 tablespoons butter
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well.
Cover and cook on low for 8 hours.
Stir well before serving.
If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g; Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
CARIBBEAN CHICKEN
Prep Time: 15 Minutes - Cost: $ Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/67.shtml
Source: Gourmet Inspirations Healthy Cooking
Ingredients
2 teaspoons oil
6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips
2-3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup peach or apricot chutney (fruit sweetened)
1/2 teaspoon thyme
1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves
1/4 teaspoon dry mustard
1-1/2 cup low sodium chicken broth
3 tablespoons dry white wine
2 teaspoons coconut flavoring
Directions
In a large skillet, heat oil to medium high, and saute chicken pieces until brown. Remove chicken, set aside.
Saute garlic and onion in skillet until soft, and golden. Stir in chutney and spices and cook one minute. Add broth and wine, and heat through, stirring constantly.
Return chicken to sauce, reduce heat, and simmer 15 minutes. Stir in coconut flavoring.
Serve over hot rice.
Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit
SWEET POTATOES WITH A HINT OF ORANGE
Servings: 8
To view this online, click here.
Ingredients
2 pounds sweet potatoes, cooked
2 tablespoons margarine, melted
1/2 teaspoons ground cinnamon
16 apricot halves, dried
Orange slices, fresh
Directions
Arrange the sweet potatoes in a shallow baking dish. Combine the margarine and cinnamon. Pour over the potatoes. Arrange the apricot halves on top. Cover the dish and bake in a 425F oven for about 15 minutes. Add the orange slices and serve.
Nutritional Information Per Serving: Calories: 139; Protein: 2 g; Fat: 3 g; Sodium: 96 mg; Cholesterol: 0 mg; Saturated Fat: .75 g; Dietary Fiber: 4 g; Sugars: 8 g; Carbohydrates: 27 g
HUMMUS-VEGGIE WRAPS
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/910.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
4 whole-wheat flour tortillas (8 to 9-inch rounds)
1 cup ready-made hummus
1 small carrot, shredded with a potato peeler
2 slices red onion, separated into rings
12 thin slices peeled cucumber
16 young tender spinach leaves or 1 cup alfalfa sprouts
Directions
Warm the tortillas according to package directions. Lay the tortillas on a flat surface and spread the lower half only of each tortilla with 1/4 cup of the hummus.
Top the hummus on each tortilla with a quarter of the carrots, onion rings, cucumber slices, and spinach or sprouts, leaving a 1-1/2 inch margin on the right and left sides.
Fold the right and left margins in, then roll each tortilla up from the bottom to enclose the filling. Cut each warp in half and serve immediately.
Nutritional Information Per Serving: Calories: 258; Protein: 10 g; Fat: 8.6 g; Sodium: 625 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 6.7 g ; Carbohydrates: 38 g; Exchanges: 2-1/2 Starch, 1 Very Lean Meat, 1/2 Vegetable, 1 Fat
PEACH MELBA
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Print Version: http://diabeticgourmet.com/recipes/html/575.shtml
Ingredients
4 large ripe peaches
2 cup plus 2 tablespoons raspberries
1/2 cup part-skim ricotta cheese
2 tablespoons non-fat dry milk powder plus water to make 1/4 cup
1 tablespoon unsweetened grape juice
Directions
Blanch peaches by dropping them in boiling water for 30 seconds. Remove, run under cold water and peel off skins.
Cut in half, discard pits and place 2 peach halves on each of 4 individual dessert dishes.
Puree raspberries with remaining ingredients, reserving 2 tablespoons of berries for garnish. Spoon puree over peaches, top with berries and serve cold.
Nutritional Information Per Serving: Calories: 112, Cholesterol: 10 mg, Carbohydrate: 18 g, Protein: 5 g, Sodium: 50 mg, Fat: 2.7 g; Diabetic Exchanges: 1 Fruit, 1 Milk
POACHED PEARS IN CINNAMON GINGER SAUCE
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/16.shtml
Ingredients
6 Bosc or Anjou pears *
2 lemons, cut in half
6 cups water
1-1/2 cups granulated sugar
2 whole cinnamon sticks
8 quarter-sized slices fresh, ginger **
1 tbsp Minced candied ginger * slightly under-ripe, peeled, halved and cored ** smashed with flat sided knife or cleaver
Directions
Rub pear halves with cut lemon to prevent browning and set aside. Combine water, sugar, cinnamon and ginger in large non aluminum pan. Heat until boiling. Reduce heat and simmer, uncovered, 30 for minutes.
Add pears and heat until liquid almost boils. Reduce heat until liquid is just under a boil and poach pears until just tender, 12 to 15 minutes. (Knife will pierce center easily.) Remove pears with slotted spoon and let cool slightly. Arrange cooked pears on serving dish or in individual serving bowls.
Remove ginger and cinnamon from poaching liquid and reheat liquid until boiling. Cook until liquid is reduced to thick syrup, about 25 minutes. Let cool slightly. Pour warm syrup over pears. Sprinkle with candied ginger and serve. You may also serve with scoops of vanilla or ginger ice cream.
Nutritional Information Per Serving: Calories: 280; Protein: 1 g; Fat: 1 g; Sodium: 8 mg; Cholesterol: 0 mg ; Carbohydrates: 15 g; Exchanges: 1-1/2 Fruit, 1/2 Bread
VEGETABLE AND BEAN SOUP
Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.
Yield: 6 servings
Source: The Everyday Low-Carb Slow Cooker Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans chicken broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
1 tablespoon olive oil
2 tablespoons butter
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well.
Cover and cook on low for 8 hours.
Stir well before serving.
If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g; Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
CARIBBEAN CHICKEN
Prep Time: 15 Minutes - Cost: $ Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/67.shtml
Source: Gourmet Inspirations Healthy Cooking
Ingredients
2 teaspoons oil
6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips
2-3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup peach or apricot chutney (fruit sweetened)
1/2 teaspoon thyme
1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves
1/4 teaspoon dry mustard
1-1/2 cup low sodium chicken broth
3 tablespoons dry white wine
2 teaspoons coconut flavoring
Directions
In a large skillet, heat oil to medium high, and saute chicken pieces until brown. Remove chicken, set aside.
Saute garlic and onion in skillet until soft, and golden. Stir in chutney and spices and cook one minute. Add broth and wine, and heat through, stirring constantly.
Return chicken to sauce, reduce heat, and simmer 15 minutes. Stir in coconut flavoring.
Serve over hot rice.
Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit
SWEET POTATOES WITH A HINT OF ORANGE
Servings: 8
To view this online, click here.
Ingredients
2 pounds sweet potatoes, cooked
2 tablespoons margarine, melted
1/2 teaspoons ground cinnamon
16 apricot halves, dried
Orange slices, fresh
Directions
Arrange the sweet potatoes in a shallow baking dish. Combine the margarine and cinnamon. Pour over the potatoes. Arrange the apricot halves on top. Cover the dish and bake in a 425F oven for about 15 minutes. Add the orange slices and serve.
Nutritional Information Per Serving: Calories: 139; Protein: 2 g; Fat: 3 g; Sodium: 96 mg; Cholesterol: 0 mg; Saturated Fat: .75 g; Dietary Fiber: 4 g; Sugars: 8 g; Carbohydrates: 27 g
HUMMUS-VEGGIE WRAPS
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/910.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
4 whole-wheat flour tortillas (8 to 9-inch rounds)
1 cup ready-made hummus
1 small carrot, shredded with a potato peeler
2 slices red onion, separated into rings
12 thin slices peeled cucumber
16 young tender spinach leaves or 1 cup alfalfa sprouts
Directions
Warm the tortillas according to package directions. Lay the tortillas on a flat surface and spread the lower half only of each tortilla with 1/4 cup of the hummus.
Top the hummus on each tortilla with a quarter of the carrots, onion rings, cucumber slices, and spinach or sprouts, leaving a 1-1/2 inch margin on the right and left sides.
Fold the right and left margins in, then roll each tortilla up from the bottom to enclose the filling. Cut each warp in half and serve immediately.
Nutritional Information Per Serving: Calories: 258; Protein: 10 g; Fat: 8.6 g; Sodium: 625 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 6.7 g ; Carbohydrates: 38 g; Exchanges: 2-1/2 Starch, 1 Very Lean Meat, 1/2 Vegetable, 1 Fat
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