It's Diabetic Thursday. Here are today's six yummy diabetic recipes to help you through the day, including Buffalo Style Tacos and Caribbean Chicken. Enjoy!
CARIBBEAN CHICKEN
Prep Time: 15 Minutes - Cost: $
Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2
Source: Gourmet Inspirations Healthy Cooking
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/67.shtml
Note: If you're like me and don't keep alcohol around, feel free to substitute 3 tablespoons of water in place of the dry white wine.
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
BUFFALO STYLE TACOS
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1341
View recipe with photo: http://diabeticgourmet.com/recipes/html/1341.shtml
Ingredients
1 (16-ounce) package JENNIE-O Lean Ground Turkey
1/3 cup hot pepper wing sauce
8 hard corn taco shells, heated as specified on package
1 cup shredded lettuce
2 tomatoes, diced
1 avocado, sliced
1/2 cup blue cheese dressing
Directions
Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.
Add hot pepper sauce. Stir to combine.
Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.
Drizzle with blue cheese dressing.
Nutritional Information Per Serving: Calories: 220; Protein: 14 g; Fat: 13 g; Sodium: 260 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Sugars: 1 g; Carbohydrates: 13 g
ROASTED CARROTS AND PARSNIPS
This recipe begins, “This side dish is simple yet impressive, perfect for guests and special dinners. Both carrots and parsnips are true root vegetables!”
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1336
View recipe with photo: http://diabeticgourmet.com/recipes/html/1336.shtml
Ingredients
1 pound carrots, peeled
1 pound parsnips, peeled
2 tablespoons olive oil
salt and pepper, to taste
1/4 cup chopped fresh parsley
Directions
Heat oven to 425F.
Cut carrots and parsnips in half then in half lengthwise.
Place on large rimmed baking pan toss with olive oil.
Season with salt and pepper.
Bake 30 to 40 minutes or until parsnips are tender, stirring once.
Sprinkle with parsley.
Nutritional Information Per Serving: Calories: 90; Protein: 1 g; Fat: 3.5 g; Sodium: 40 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 4 g; Sugars: 5 g; Carbohydrates: 14 g
MINI CHOCOLATE MINT CHEESECAKES
This recipe begins, “Serve a decadent cheesecake to each of your guests at your next dinner party. They'll be calling you the Host of the Year.”
Makes 24 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1337
View recipe with photo: http://diabeticgourmet.com/recipes/html/1337.shtml
Ingredients
1/2 cup crushed gluten-free chocolate wafer cookies
1 tablespoon butter, melted
1 (8-ounce) package cream cheese, softened
1/4 cup sugar
1 egg or 1/4 cup egg substitute
1/3 cup chocolate chips, melted
1/3 cup chopped crème de menthe mint candy wafers
1/3 cup sour cream
1/2 teaspoon vanilla
1 cup sweetened whipped cream
Directions
Heat oven to 325F.
In small bowl, combine crushed cookie crumbs and melted butter.
Press cookie crumb mixture into bottom of individual small tart dishes custard cups or mini muffin cups.
In mixing bowl, beat cream cheese and sugar until blended.
Add egg. Blend in melted chocolate, chopped candy, sour cream and vanilla.
Pour evenly over crumbs.
Bake 20 minutes.
Cool. Refrigerate until serving.
Before serving, top with a dollop of sweetened whipped cream.
Nutritional Information Per Serving: Calories: 100; Protein: 1 g; Fat: 6 g; Sodium: 55 mg; Cholesterol: 25 mg; Saturated Fat: 3.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 9 g
VEGETARIAN CURRY
From Diabetic Connect
This can be viewed online at http://www.diabeticconnect.com/diabetic-recipes/general/292-vegetarian-curry
Ingredients
3 potatoes chopped
1 cauliflower chopped
1 1/2 cup green peas
3 tomatoes chopped
3/4 tsp tumeric
1/2 tsp chili powder
1 1/2 tsp cumin
1 tsp curry
1 cup of water
Directions
Place all ingredients in a crock pot or slow cooker. Cook on low for five to six hours.
Nutritional Facts: Servings: 3; calories: 125; cholesterol: 0 mg; sodium: 23 mg; total carbs: 26 g; dietary fiber: 6 g; protein 5 g
SAUTEED SPINACH
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=18
View recipe with photo: http://diabeticgourmet.com/recipes/html/18.shtml
Ingredients
1 pound raw spinach
2 tablespoons olive oil
1 fresh tomato
2 cloves garlic
Directions
Wash spinach thoroughly and drain.
Saute tomato and garlic in olive oil in a large saute pan.
Add spinach, cover and cook over low heat for 5 minutes, stirring a few times.
Add salt and pepper to taste.
Cook, uncovered, 5 minutes longer, stirring occasionally.
Nutritional Information Per Serving: Calories: 108; Protein: 3.9 g; Fat: 7 g; Sodium: 94 mg; Carbohydrates: 4 g; Exchanges: 1 Vegetable; 1-1/2 Fat
Showing posts with label Sauteed Spinach. Show all posts
Showing posts with label Sauteed Spinach. Show all posts
Thursday, September 21, 2017
Thursday, August 3, 2017
Diabetic Thursday
It's Diabetic Thursday, which means it's time for diabetic recipes. And if you're looking for more diabetic recipes, check out my diabetic blog here.
And now, here are today's six recipes to help you through the day, including Buffalo Style Tacos and Caribbean Chicken. Enjoy!
CARIBBEAN CHICKEN
Prep Time: 15 Minutes - Cost: $
Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2
Source: Gourmet Inspirations Healthy Cooking
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/67.shtml
Note: If you're like me and don't keep alcohol around, feel free to substitute 3 tablespoons of water in place of the dry white wine.
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
BUFFALO STYLE TACOS
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1341
View recipe with photo: http://diabeticgourmet.com/recipes/html/1341.shtml
Ingredients
1 (16-ounce) package JENNIE-O Lean Ground Turkey
1/3 cup hot pepper wing sauce
8 hard corn taco shells, heated as specified on package
1 cup shredded lettuce
2 tomatoes, diced
1 avocado, sliced
1/2 cup blue cheese dressing
Directions
Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.
Add hot pepper sauce. Stir to combine.
Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.
Drizzle with blue cheese dressing.
Nutritional Information Per Serving: Calories: 220; Protein: 14 g; Fat: 13 g; Sodium: 260 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Sugars: 1 g; Carbohydrates: 13 g
ROASTED CARROTS AND PARSNIPS
This recipe begins, “This side dish is simple yet impressive, perfect for guests and special dinners. Both carrots and parsnips are true root vegetables!”
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1336
View recipe with photo: http://diabeticgourmet.com/recipes/html/1336.shtml
Ingredients
1 pound carrots, peeled
1 pound parsnips, peeled
2 tablespoons olive oil
salt and pepper, to taste
1/4 cup chopped fresh parsley
Directions
Heat oven to 425F.
Cut carrots and parsnips in half then in half lengthwise.
Place on large rimmed baking pan toss with olive oil.
Season with salt and pepper.
Bake 30 to 40 minutes or until parsnips are tender, stirring once.
Sprinkle with parsley.
Nutritional Information Per Serving: Calories: 90; Protein: 1 g; Fat: 3.5 g; Sodium: 40 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 4 g; Sugars: 5 g; Carbohydrates: 14 g
MINI CHOCOLATE MINT CHEESECAKES
This recipe begins, “Serve a decadent cheesecake to each of your guests at your next dinner party. They'll be calling you the Host of the Year.”
Makes 24 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1337
View recipe with photo: http://diabeticgourmet.com/recipes/html/1337.shtml
Ingredients
1/2 cup crushed gluten-free chocolate wafer cookies
1 tablespoon butter, melted
1 (8-ounce) package cream cheese, softened
1/4 cup sugar
1 egg or 1/4 cup egg substitute
1/3 cup chocolate chips, melted
1/3 cup chopped crème de menthe mint candy wafers
1/3 cup sour cream
1/2 teaspoon vanilla
1 cup sweetened whipped cream
Directions
Heat oven to 325F.
In small bowl, combine crushed cookie crumbs and melted butter.
Press cookie crumb mixture into bottom of individual small tart dishes custard cups or mini muffin cups.
In mixing bowl, beat cream cheese and sugar until blended.
Add egg. Blend in melted chocolate, chopped candy, sour cream and vanilla.
Pour evenly over crumbs.
Bake 20 minutes.
Cool. Refrigerate until serving.
Before serving, top with a dollop of sweetened whipped cream.
Nutritional Information Per Serving: Calories: 100; Protein: 1 g; Fat: 6 g; Sodium: 55 mg; Cholesterol: 25 mg; Saturated Fat: 3.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 9 g
VEGETARIAN CURRY
From Diabetic Connect
This can be viewed online at http://www.diabeticconnect.com/diabetic-recipes/general/292-vegetarian-curry
Ingredients
3 potatoes chopped
1 cauliflower chopped
1 1/2 cup green peas
3 tomatoes chopped
3/4 tsp tumeric
1/2 tsp chili powder
1 1/2 tsp cumin
1 tsp curry
1 cup of water
Directions
Place all ingredients in a crock pot or slow cooker. Cook on low for five to six hours.
Nutritional Facts: Servings: 3; calories: 125; cholesterol: 0 mg; sodium: 23 mg; total carbs: 26 g; dietary fiber: 6 g; protein 5 g
SAUTEED SPINACH
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=18
View recipe with photo: http://diabeticgourmet.com/recipes/html/18.shtml
Ingredients
1 pound raw spinach
2 tablespoons olive oil
1 fresh tomato
2 cloves garlic
Directions
Wash spinach thoroughly and drain.
Saute tomato and garlic in olive oil in a large saute pan.
Add spinach, cover and cook over low heat for 5 minutes, stirring a few times.
Add salt and pepper to taste.
Cook, uncovered, 5 minutes longer, stirring occasionally.
Nutritional Information Per Serving: Calories: 108; Protein: 3.9 g; Fat: 7 g; Sodium: 94 mg; Carbohydrates: 4 g; Exchanges: 1 Vegetable; 1-1/2 Fat
And now, here are today's six recipes to help you through the day, including Buffalo Style Tacos and Caribbean Chicken. Enjoy!
CARIBBEAN CHICKEN
Prep Time: 15 Minutes - Cost: $
Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2
Source: Gourmet Inspirations Healthy Cooking
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/67.shtml
Note: If you're like me and don't keep alcohol around, feel free to substitute 3 tablespoons of water in place of the dry white wine.
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
BUFFALO STYLE TACOS
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1341
View recipe with photo: http://diabeticgourmet.com/recipes/html/1341.shtml
Ingredients
1 (16-ounce) package JENNIE-O Lean Ground Turkey
1/3 cup hot pepper wing sauce
8 hard corn taco shells, heated as specified on package
1 cup shredded lettuce
2 tomatoes, diced
1 avocado, sliced
1/2 cup blue cheese dressing
Directions
Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.
Add hot pepper sauce. Stir to combine.
Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.
Drizzle with blue cheese dressing.
Nutritional Information Per Serving: Calories: 220; Protein: 14 g; Fat: 13 g; Sodium: 260 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Sugars: 1 g; Carbohydrates: 13 g
ROASTED CARROTS AND PARSNIPS
This recipe begins, “This side dish is simple yet impressive, perfect for guests and special dinners. Both carrots and parsnips are true root vegetables!”
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1336
View recipe with photo: http://diabeticgourmet.com/recipes/html/1336.shtml
Ingredients
1 pound carrots, peeled
1 pound parsnips, peeled
2 tablespoons olive oil
salt and pepper, to taste
1/4 cup chopped fresh parsley
Directions
Heat oven to 425F.
Cut carrots and parsnips in half then in half lengthwise.
Place on large rimmed baking pan toss with olive oil.
Season with salt and pepper.
Bake 30 to 40 minutes or until parsnips are tender, stirring once.
Sprinkle with parsley.
Nutritional Information Per Serving: Calories: 90; Protein: 1 g; Fat: 3.5 g; Sodium: 40 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 4 g; Sugars: 5 g; Carbohydrates: 14 g
MINI CHOCOLATE MINT CHEESECAKES
This recipe begins, “Serve a decadent cheesecake to each of your guests at your next dinner party. They'll be calling you the Host of the Year.”
Makes 24 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1337
View recipe with photo: http://diabeticgourmet.com/recipes/html/1337.shtml
Ingredients
1/2 cup crushed gluten-free chocolate wafer cookies
1 tablespoon butter, melted
1 (8-ounce) package cream cheese, softened
1/4 cup sugar
1 egg or 1/4 cup egg substitute
1/3 cup chocolate chips, melted
1/3 cup chopped crème de menthe mint candy wafers
1/3 cup sour cream
1/2 teaspoon vanilla
1 cup sweetened whipped cream
Directions
Heat oven to 325F.
In small bowl, combine crushed cookie crumbs and melted butter.
Press cookie crumb mixture into bottom of individual small tart dishes custard cups or mini muffin cups.
In mixing bowl, beat cream cheese and sugar until blended.
Add egg. Blend in melted chocolate, chopped candy, sour cream and vanilla.
Pour evenly over crumbs.
Bake 20 minutes.
Cool. Refrigerate until serving.
Before serving, top with a dollop of sweetened whipped cream.
Nutritional Information Per Serving: Calories: 100; Protein: 1 g; Fat: 6 g; Sodium: 55 mg; Cholesterol: 25 mg; Saturated Fat: 3.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 9 g
VEGETARIAN CURRY
From Diabetic Connect
This can be viewed online at http://www.diabeticconnect.com/diabetic-recipes/general/292-vegetarian-curry
Ingredients
3 potatoes chopped
1 cauliflower chopped
1 1/2 cup green peas
3 tomatoes chopped
3/4 tsp tumeric
1/2 tsp chili powder
1 1/2 tsp cumin
1 tsp curry
1 cup of water
Directions
Place all ingredients in a crock pot or slow cooker. Cook on low for five to six hours.
Nutritional Facts: Servings: 3; calories: 125; cholesterol: 0 mg; sodium: 23 mg; total carbs: 26 g; dietary fiber: 6 g; protein 5 g
SAUTEED SPINACH
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=18
View recipe with photo: http://diabeticgourmet.com/recipes/html/18.shtml
Ingredients
1 pound raw spinach
2 tablespoons olive oil
1 fresh tomato
2 cloves garlic
Directions
Wash spinach thoroughly and drain.
Saute tomato and garlic in olive oil in a large saute pan.
Add spinach, cover and cook over low heat for 5 minutes, stirring a few times.
Add salt and pepper to taste.
Cook, uncovered, 5 minutes longer, stirring occasionally.
Nutritional Information Per Serving: Calories: 108; Protein: 3.9 g; Fat: 7 g; Sodium: 94 mg; Carbohydrates: 4 g; Exchanges: 1 Vegetable; 1-1/2 Fat
Thursday, August 14, 2014
Diabetic Recipes
If it's Thursday, it must be diabetic recipes. This week's offerings can be mixed and matched for a yummy meal.
PUMPKIN SOUP
Yield: 5 servings (1 cup each)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View Online: http://diabeticgourmet.com/recipes/html/409.shtml
Ingredients
2 teaspoons margarine
3/4 cup chopped onion
One 16-ounce can pumpkin puree (not pumpkin pie filling)
2 cups Homemade Chicken Broth OR canned reduced-sodium chicken broth
2 teaspoons sugar
1/2 teaspoon salt
1/8 teaspoon ground cloves or ground nutmeg
1 cup fat-free milk
Directions
Melt the margarine in a medium saucepan. Saute the onion until softened, about 5 minutes.
Add the pumpkin, broth, sugar, salt, and cloves; stir to mix well. Bring to a boil; reduce the heat and simmer for 15 minutes.
Puree until smooth in a blender or food processor. Return to the saucepan. Add the milk; heat thoroughly but do not boil. Serve at once.
Nutritional Information Per Serving: Calories: 89; Protein: 4 g; Fat: 3g; Sodium: 318 mg; Cholesterol: 1 mg; Carbohydrates: 15 g; Exchanges: 1 Starch
IRISH SOY-DA BREAD
As with most of the diabetic recipes I post, this is from Diabetic Gourmet. If you're diabetic, or have a loved one who's diabetic, check out this great resource. Their emailing list offers great recipes. This one can be found at http://www.diabeticgourmet.com/recipes/html/891.shtml, and is originally from Vitasoy. This recipe makes 25 servings.
Ingredients
4 cups flour
2 tablespoons sugar
1 teaspoon salt
1 teaspoon baking soda
4 tablespoons margarine
1 cup raisins
1 tablespoon caraway seeds
1 egg, lightly beaten
2 cups Original Flavored Vitasoy soymilk
Directions
Preheat oven to 425°. Sift together flour, sugar, salt, and baking soda into large mixing bowl.
Using a pastry cutter or two knives, work margarine into flour mixture until it resembles coarse meal, then stir in raisins and caraway seeds.
Add egg and soymilk and mix in with a wooden spoon until dough is too stiff to stir. Dust hands with flour, gently kneading until dough is in a ball. Add flour if dough is too sticky but do not over knead. Shape into a round loaf.
Transfer dough to lightly greased cast-iron skillet or a baking sheet. Score top of dough about 1/2" deep in an "X" shape using a knife. Bake until bread is golden, 35-45 minutes. Stick a straw in the center and when it comes out clean, it's done. Cool briefly and serve.
Nutritional Information Per Serving: Calories: 140; Protein: 4 g; Fat: 3 g; Sodium: 180 mg; Cholesterol: 10 mg; Carbohydrates: 24g
TURKEY, SPINACH AND APPLE WRAP
Makes two wraps, or 2 servings
View Online: http://diabeticgourmet.com/recipes/html/438.shtml
Ingredients
1 Tbsp. reduced-fat mayonnaise
2 tsp. honey mustard
2 whole-wheat lavash wraps or flour tortillas
2 cups (washed and dried) baby spinach leaves, loosely packed, or two large leave sof a soft leafy green lettuce
4 thin slices turkey breast (4 ounces)
1/4 Granny Smith apple, sliced paper-thin
Directions
Combine mayonnaise and mustard. Lay out both wraps. Spread the edges of each with the mayonnaise mixture.
Leaving a margin free on the side closest to you, arrange a layer of greens on top of wraps. Top each layer with half the turkey. Evenly divide apple slices and lay lengthwise across turkey.
Fold over the end of the wrap closest to you, then the two sides. Roll the wrap as tightly as possible toward the opposite side. Cover each wrap tightly in plastic wrap and refrigerate, seam side down, up to 4 hours before serving.
When ready to serve, remove plastic wrap and cut each wrap in half, at an angle.
Nutritional Information Per Serving: Calories: 234; Protein: 20 g; Fat: 7 g; Sodium: 294 mg; Carbohydrates: 27 g; Exchanges: 1 Bread/Starch, 2 Vegetable, 1 Fruit, 1-1/2 Fat
SAUTEED SPINACH
Servings: 4
View Online: http://diabeticgourmet.com/recipes/html/17.shtml
Ingredients
1 pound raw spinach
2 tablespoons olive oil
1 fresh tomato
2 cloves garlic
Directions
Wash spinach thoroughly and drain.
Saute tomato and garlic in olive oil in a large saute pan.
Add spinach, cover and cook over low heat for 5 minutes, stirring a few times. Add salt and pepper to taste.
Cook, uncovered, 5 minutes longer, stirring occasionally.
Nutritional Information Per Serving: Calories: 108; Protein: 3.9 g; Fat: 7 g; Sodium: 94 mg; Carbohydrates: 4 g Exchanges: 1 Vegetable; 1-1/2 Fat
HERBED ASPARAGUS
Found online at http://diabeticgourmet.com/recipes/html/680.shtml. Yields 8 servings.
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture. Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information (Per Serving): Calories: 31; Protein: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Fat: 1 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
CHILE CON QUESO
Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
Book Info: http://diabeticgourmet.com/book_archive/details/12.shtml
Online Recipe: http://diabeticgourmet.com/recipes/html/623.shtml
Ingredients
1 (28-ounce) can low-sodium whole tomatoes in juice
2 cloves garlic, minced
1 medium onion, finely chopped
3/4 teaspoon ground ancho chile powder
3/4 teaspoon chile powder
1/4 teaspoon ground cumin
1 (15 ounce) can black beans with juice
1 (4 ounce) can chopped green chiles
3 tablespoons minced fresh parsley
1 tablespoon red wine vinegar
1/2 cup shredded Monterey Jack cheese
2 tablespoons minced cilantro
Directions
In a large nonstick skillet, over medium-high heat, cook the tomatoes, garlic, onion, ancho chile powder, chile powder, and cumin, stirring occasionally, until mixture starts to thicken, 8 -10 minutes.
Turn the heat to low and add the beans, chiles, 2 tablespoons of the parsley, and the vinegar; cook, stirring occasionally, until bubbly, about 5 minutes. Stir in the cheese.
Place in a serving dish or in individual bowls; top with the cilantro and remaining parsley.
Nutritional Information Per Serving: Calories: 144; Protein: 8 g; Fat: 3 g; Sodium: 441 mg; Cholesterol: 8 mg; Dietary Fiber: 7 g; Sugars: 7 g; Carbohydrates: 21 g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
PUMPKIN SOUP
Yield: 5 servings (1 cup each)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View Online: http://diabeticgourmet.com/recipes/html/409.shtml
Ingredients
2 teaspoons margarine
3/4 cup chopped onion
One 16-ounce can pumpkin puree (not pumpkin pie filling)
2 cups Homemade Chicken Broth OR canned reduced-sodium chicken broth
2 teaspoons sugar
1/2 teaspoon salt
1/8 teaspoon ground cloves or ground nutmeg
1 cup fat-free milk
Directions
Melt the margarine in a medium saucepan. Saute the onion until softened, about 5 minutes.
Add the pumpkin, broth, sugar, salt, and cloves; stir to mix well. Bring to a boil; reduce the heat and simmer for 15 minutes.
Puree until smooth in a blender or food processor. Return to the saucepan. Add the milk; heat thoroughly but do not boil. Serve at once.
Nutritional Information Per Serving: Calories: 89; Protein: 4 g; Fat: 3g; Sodium: 318 mg; Cholesterol: 1 mg; Carbohydrates: 15 g; Exchanges: 1 Starch
IRISH SOY-DA BREAD
As with most of the diabetic recipes I post, this is from Diabetic Gourmet. If you're diabetic, or have a loved one who's diabetic, check out this great resource. Their emailing list offers great recipes. This one can be found at http://www.diabeticgourmet.com/recipes/html/891.shtml, and is originally from Vitasoy. This recipe makes 25 servings.
Ingredients
4 cups flour
2 tablespoons sugar
1 teaspoon salt
1 teaspoon baking soda
4 tablespoons margarine
1 cup raisins
1 tablespoon caraway seeds
1 egg, lightly beaten
2 cups Original Flavored Vitasoy soymilk
Directions
Preheat oven to 425°. Sift together flour, sugar, salt, and baking soda into large mixing bowl.
Using a pastry cutter or two knives, work margarine into flour mixture until it resembles coarse meal, then stir in raisins and caraway seeds.
Add egg and soymilk and mix in with a wooden spoon until dough is too stiff to stir. Dust hands with flour, gently kneading until dough is in a ball. Add flour if dough is too sticky but do not over knead. Shape into a round loaf.
Transfer dough to lightly greased cast-iron skillet or a baking sheet. Score top of dough about 1/2" deep in an "X" shape using a knife. Bake until bread is golden, 35-45 minutes. Stick a straw in the center and when it comes out clean, it's done. Cool briefly and serve.
Nutritional Information Per Serving: Calories: 140; Protein: 4 g; Fat: 3 g; Sodium: 180 mg; Cholesterol: 10 mg; Carbohydrates: 24g
TURKEY, SPINACH AND APPLE WRAP
Makes two wraps, or 2 servings
View Online: http://diabeticgourmet.com/recipes/html/438.shtml
Ingredients
1 Tbsp. reduced-fat mayonnaise
2 tsp. honey mustard
2 whole-wheat lavash wraps or flour tortillas
2 cups (washed and dried) baby spinach leaves, loosely packed, or two large leave sof a soft leafy green lettuce
4 thin slices turkey breast (4 ounces)
1/4 Granny Smith apple, sliced paper-thin
Directions
Combine mayonnaise and mustard. Lay out both wraps. Spread the edges of each with the mayonnaise mixture.
Leaving a margin free on the side closest to you, arrange a layer of greens on top of wraps. Top each layer with half the turkey. Evenly divide apple slices and lay lengthwise across turkey.
Fold over the end of the wrap closest to you, then the two sides. Roll the wrap as tightly as possible toward the opposite side. Cover each wrap tightly in plastic wrap and refrigerate, seam side down, up to 4 hours before serving.
When ready to serve, remove plastic wrap and cut each wrap in half, at an angle.
Nutritional Information Per Serving: Calories: 234; Protein: 20 g; Fat: 7 g; Sodium: 294 mg; Carbohydrates: 27 g; Exchanges: 1 Bread/Starch, 2 Vegetable, 1 Fruit, 1-1/2 Fat
SAUTEED SPINACH
Servings: 4
View Online: http://diabeticgourmet.com/recipes/html/17.shtml
Ingredients
1 pound raw spinach
2 tablespoons olive oil
1 fresh tomato
2 cloves garlic
Directions
Wash spinach thoroughly and drain.
Saute tomato and garlic in olive oil in a large saute pan.
Add spinach, cover and cook over low heat for 5 minutes, stirring a few times. Add salt and pepper to taste.
Cook, uncovered, 5 minutes longer, stirring occasionally.
Nutritional Information Per Serving: Calories: 108; Protein: 3.9 g; Fat: 7 g; Sodium: 94 mg; Carbohydrates: 4 g Exchanges: 1 Vegetable; 1-1/2 Fat
HERBED ASPARAGUS
Found online at http://diabeticgourmet.com/recipes/html/680.shtml. Yields 8 servings.
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture. Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information (Per Serving): Calories: 31; Protein: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Fat: 1 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
CHILE CON QUESO
Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
Book Info: http://diabeticgourmet.com/book_archive/details/12.shtml
Online Recipe: http://diabeticgourmet.com/recipes/html/623.shtml
Ingredients
1 (28-ounce) can low-sodium whole tomatoes in juice
2 cloves garlic, minced
1 medium onion, finely chopped
3/4 teaspoon ground ancho chile powder
3/4 teaspoon chile powder
1/4 teaspoon ground cumin
1 (15 ounce) can black beans with juice
1 (4 ounce) can chopped green chiles
3 tablespoons minced fresh parsley
1 tablespoon red wine vinegar
1/2 cup shredded Monterey Jack cheese
2 tablespoons minced cilantro
Directions
In a large nonstick skillet, over medium-high heat, cook the tomatoes, garlic, onion, ancho chile powder, chile powder, and cumin, stirring occasionally, until mixture starts to thicken, 8 -10 minutes.
Turn the heat to low and add the beans, chiles, 2 tablespoons of the parsley, and the vinegar; cook, stirring occasionally, until bubbly, about 5 minutes. Stir in the cheese.
Place in a serving dish or in individual bowls; top with the cilantro and remaining parsley.
Nutritional Information Per Serving: Calories: 144; Protein: 8 g; Fat: 3 g; Sodium: 441 mg; Cholesterol: 8 mg; Dietary Fiber: 7 g; Sugars: 7 g; Carbohydrates: 21 g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
Thursday, June 12, 2014
Diabetic Delights
Today's offerings first hit my email inbox from Diabetic Gourmet. While they may say "diabetic", the taste says wow. Enjoy!
MANGO FRAPPE
When it's hot out, this just hits the spot. Refreshing, cool, nutritious - who needs soda?
Yield: 3 cups (3 Servings)
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 medium whole ripe mango (12 ounces), peeled and pitted
3/4 cup orange juice
1/4 cup lime juice
1-1/4 cups club soda
2 ice cubes
Directions
Puree the mango in a food processor or blender. Add the orange and lime juices; process until smooth.
Add the club soda and ice cubes; process just to blend and crush the ice. Serve at once.
Nutritional Information Per Serving: (1 cup): Calories: 83, Fat: 0 g, Cholesterol: 0 mg, Sodium: 27 mg, Carbohydrate: 22 g, Dietary Fiber: 2 g, Sugars: 18 g, Protein: 1 g Diabetic Exchanges: 1-1/2 Fruit
DOUG'S FLOWER POWER CAESAR SALAD
This salad keeps for 3 days in a glass (not metal) bowl in the refrigerator, if well covered.
Yield: 6 servings
Online at http://www.diabeticgourmet.com/recipes/html/5.shtml
Ingredients
3 cups broccoli flowerets
3 cups cauliflower flowerets
1 cup sliced red cabbage
3 tablespoons grated Parmesan cheese
3/4 cup Lighter Caesar Dressing or bottled low-fat Caesar dressing
1/2 teaspoon freshly ground pepper
Directions
Wash vegetables well; drain thoroughly. Combine all ingredients in a glass bowl and mix well. (Optional: Steam the veggies for 3 or 4 minutes if your prefer them softer.)
Nutritional Information (Per Serving): Calories: 68; Protein: 6 g; Fat: 2.2 g; Carbohydrates: 8 g Exchanges: 1 Vegetable, 1/4 Low-fat Milk
SWEET POTATO PIE
Yield: 1 pie (8 servings)
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
3 tablespoons margarine
1/4 cup sugar
1/4 teaspoon salt
1 large egg yolk
3 tablespoons fresh lemon juice
1 teaspoon grated lemon zest
1/2 teaspoon ground cinnamon
3 large sweet potatoes (1-1/2 pounds total), cooked, peeled, and mashed
1 cup fat-free evaporated milk
3 large egg whites
1 prepared 9-inch pie shell, unbaked
Directions
Preheat the oven to 350 degrees F. Beat together the margarine, sugar, and salt in a large bowl. Add the egg yolk, lemon juice, lemon zest, and cinnamon; mix well. Stir in the sweet potatoes and milk; mix again.
Beat the egg whites to stiff peaks and fold them into the sweet potato mixture; pour into the pie shell. Bake for about 40 to 50 minutes, or until a knife inserted in the center comes out clean. Cool and cut the pie in 8 equal slices.
Nutritional Information Per Serving (1 slice): Calories: 291, Fat: 13 g, Cholesterol: 28 mg, Sodium: 313 mg, Carbohydrate: 38 g, Dietary Fiber: 3 g, Sugars: 17 g, Protein: 7 g; Diabetic Exchanges: 2-1/2 Other Carbohydrate, 2 Fat
SAUTEED SPINACH
Servings: 4
Online at http://www.diabeticgourmet.com/recipes/html/18.shtml
Ingredients
1 pound raw spinach
2 tablespoons olive oil
1 fresh tomato
2 cloves garlic
Directions
Wash spinach thoroughly and drain.
Saute tomato and garlic in olive oil in a large saute pan. Add spinach, cover and cook over low heat for 5 minutes, stirring a few times. Add salt and pepper to taste. Cook, uncovered, 5 minutes longer, stirring occasionally.
Nutritional Information (Per Serving): Calories: 108; Protein: 3.9 g; Sodium:94 mg; Fat: 7 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable; 1-1/2 Fat
CINNAMON GINGER COOKIES
Makes: 30 Cookies
Source: "The Best Diabetes Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/25.shtml
Ingredients
1/4 cup brown sugar
3 tablespoon margarine, melted
2 tablespoon molasses
2 tablespoon 2% yogurt
1 teaspoon vanilla
1 cup all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon ginger
1/2 teaspoon cinnamon
Pinch nutmeg
1-1/2 teaspoon brown sugar
Directions
Preheat the oven to 350 degrees F. Spray a baking sheet with nonstick vegetable spray.
In bowl, combine 1/4 cup brown sugar, margarine, molasses, yogurt and vanilla until well mixed.
Combine flour, baking soda, ginger, cinnamon and nutmeg; stir into bowl just until combined.
Using teaspoon, form dough into small balls and baking on baking sheet. Press flat with fork; sprinkle with 1-1/2 teaspoon brown sugar. Bake for 10 to 12 minutes.
Nutritional Information Per Serving (2 Cookies): Calories: 76, Carbohydrate: 12 g, Fiber: 0 g, Protein: 1 g, Fat: 2 g, Sodium: 68 mg, Cholesterol: 0 mg; Diabetic Exchanges: 1/2 Starch, 1/3 Other Carbohydrate, 1/2 Fat
HAWAIIAN BURGERS
serves 4
Online at http://www.diabeticgourmet.com/recipes/html/25.shtml
Ingredients1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices- 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestshire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pienapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information (Per Serving):Calories: 282; Protein: 20 g; Sodium: 401 mg; Fat: 13 g; Carbohydrates: 23 g
LEMONY ROASTED ASPARAGUS
Yield: 4 servings
Info: http://diabeticgourmet.com/book_archive/details/32.shtml
Source: The Other Diabetes: Living and Eating Well with Type 2 Diabetes
Note: Roasted asparagus spears don't look as pretty as steamed, but the flavor is worth it.
Ingredients
1 lemon
1 pound fresh asparagus, wood stems removed
2 teaspoons olive oil
Directions
Preheat the oven to 425 degrees F.
Wash and dry the outside of the lemon. Make 2 teaspoons of lemon zest by grating the yellow outside peel with the fine side of a cheese grater. Wrap the lemon in plastic wrap and refrigerate for another use.
Toss the asparagus spears in a shallow dish with the lemon zest and olive oil.
Spread the asparagus in a heavy baking sheet; roast for 15 minutes. Halfway through the cooking time, stir the asparagus to ensure even roasting. The asparagus are done when they are browned and slightly shriveled.
Nutritional Information Per Serving: Calories: 50, Protein: 3 g, Fat: 3 g, Carbohydrate: 5 g, Sodium: 5 mg, Potassium: 353 mg, Dietary Fiber: 1 g Exchanges: 1 Vegetable, 1/2 Fat
TACO SALAD WITH CUMIN DRESSING
Serves 8
Online at http://www.diabeticgourmet.com/recipes/html/41.shtml
Ingredients
8 tortillas
1 teaspoon powdered mustard
2 tablespoons Parmesan cheese, grated
1 teaspoon ground cumin
8 cups romaine lettuce
1/2 cup water
1/2 teaspoon salt
4 tablespoons vegetable oil
4 tablespoons red wine vinegar
4 cups turkey, chopped and cooked
1/4 teaspoon black pepper
1 teaspoon cumin seeds
1/4 teaspoon garlic powder
6 large ripe tomatoes, chopped
4 teaspoons lemon juice
2 cups cheddar cheese, grated
Directions
Toast the tortillas on a baking sheet in a 400F oven for about 10 minutes.
While hot, sprinkle on the Parmesan cheese. Cool and break into bite-size pieces.
Chop the lettuce and arrange it in the bottom of a salad bowl.
Make the cumin dressing by combining the salt, vinegar, pepper, garlic powder, lemon juice, mustard, cumin, water and oil in a bowl or jar.
Heat the turkey in a skillet with the cumin seeds. Sprinkle chunks of turkey over the lettuce. Add the tomato pieces and cheese. Pour on the cumin dressing and top with tortilla chips.
Nutritional Information (Per Serving): Calories: 205; Protein: 17 g; Fat: 11 g; Carbohydrates: 10 g; Exchanges: 1 Fat; 1/2 Bread/Starch; 1/2 Vegetable; 2 Lean Meat
MANGO FRAPPE
When it's hot out, this just hits the spot. Refreshing, cool, nutritious - who needs soda?
Yield: 3 cups (3 Servings)
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 medium whole ripe mango (12 ounces), peeled and pitted
3/4 cup orange juice
1/4 cup lime juice
1-1/4 cups club soda
2 ice cubes
Directions
Puree the mango in a food processor or blender. Add the orange and lime juices; process until smooth.
Add the club soda and ice cubes; process just to blend and crush the ice. Serve at once.
Nutritional Information Per Serving: (1 cup): Calories: 83, Fat: 0 g, Cholesterol: 0 mg, Sodium: 27 mg, Carbohydrate: 22 g, Dietary Fiber: 2 g, Sugars: 18 g, Protein: 1 g Diabetic Exchanges: 1-1/2 Fruit
DOUG'S FLOWER POWER CAESAR SALAD
This salad keeps for 3 days in a glass (not metal) bowl in the refrigerator, if well covered.
Yield: 6 servings
Online at http://www.diabeticgourmet.com/recipes/html/5.shtml
Ingredients
3 cups broccoli flowerets
3 cups cauliflower flowerets
1 cup sliced red cabbage
3 tablespoons grated Parmesan cheese
3/4 cup Lighter Caesar Dressing or bottled low-fat Caesar dressing
1/2 teaspoon freshly ground pepper
Directions
Wash vegetables well; drain thoroughly. Combine all ingredients in a glass bowl and mix well. (Optional: Steam the veggies for 3 or 4 minutes if your prefer them softer.)
Nutritional Information (Per Serving): Calories: 68; Protein: 6 g; Fat: 2.2 g; Carbohydrates: 8 g Exchanges: 1 Vegetable, 1/4 Low-fat Milk
SWEET POTATO PIE
Yield: 1 pie (8 servings)
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
3 tablespoons margarine
1/4 cup sugar
1/4 teaspoon salt
1 large egg yolk
3 tablespoons fresh lemon juice
1 teaspoon grated lemon zest
1/2 teaspoon ground cinnamon
3 large sweet potatoes (1-1/2 pounds total), cooked, peeled, and mashed
1 cup fat-free evaporated milk
3 large egg whites
1 prepared 9-inch pie shell, unbaked
Directions
Preheat the oven to 350 degrees F. Beat together the margarine, sugar, and salt in a large bowl. Add the egg yolk, lemon juice, lemon zest, and cinnamon; mix well. Stir in the sweet potatoes and milk; mix again.
Beat the egg whites to stiff peaks and fold them into the sweet potato mixture; pour into the pie shell. Bake for about 40 to 50 minutes, or until a knife inserted in the center comes out clean. Cool and cut the pie in 8 equal slices.
Nutritional Information Per Serving (1 slice): Calories: 291, Fat: 13 g, Cholesterol: 28 mg, Sodium: 313 mg, Carbohydrate: 38 g, Dietary Fiber: 3 g, Sugars: 17 g, Protein: 7 g; Diabetic Exchanges: 2-1/2 Other Carbohydrate, 2 Fat
SAUTEED SPINACH
Servings: 4
Online at http://www.diabeticgourmet.com/recipes/html/18.shtml
Ingredients
1 pound raw spinach
2 tablespoons olive oil
1 fresh tomato
2 cloves garlic
Directions
Wash spinach thoroughly and drain.
Saute tomato and garlic in olive oil in a large saute pan. Add spinach, cover and cook over low heat for 5 minutes, stirring a few times. Add salt and pepper to taste. Cook, uncovered, 5 minutes longer, stirring occasionally.
Nutritional Information (Per Serving): Calories: 108; Protein: 3.9 g; Sodium:94 mg; Fat: 7 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable; 1-1/2 Fat
CINNAMON GINGER COOKIES
Makes: 30 Cookies
Source: "The Best Diabetes Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/25.shtml
Ingredients
1/4 cup brown sugar
3 tablespoon margarine, melted
2 tablespoon molasses
2 tablespoon 2% yogurt
1 teaspoon vanilla
1 cup all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon ginger
1/2 teaspoon cinnamon
Pinch nutmeg
1-1/2 teaspoon brown sugar
Directions
Preheat the oven to 350 degrees F. Spray a baking sheet with nonstick vegetable spray.
In bowl, combine 1/4 cup brown sugar, margarine, molasses, yogurt and vanilla until well mixed.
Combine flour, baking soda, ginger, cinnamon and nutmeg; stir into bowl just until combined.
Using teaspoon, form dough into small balls and baking on baking sheet. Press flat with fork; sprinkle with 1-1/2 teaspoon brown sugar. Bake for 10 to 12 minutes.
Nutritional Information Per Serving (2 Cookies): Calories: 76, Carbohydrate: 12 g, Fiber: 0 g, Protein: 1 g, Fat: 2 g, Sodium: 68 mg, Cholesterol: 0 mg; Diabetic Exchanges: 1/2 Starch, 1/3 Other Carbohydrate, 1/2 Fat
HAWAIIAN BURGERS
serves 4
Online at http://www.diabeticgourmet.com/recipes/html/25.shtml
Ingredients1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices- 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestshire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pienapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information (Per Serving):Calories: 282; Protein: 20 g; Sodium: 401 mg; Fat: 13 g; Carbohydrates: 23 g
LEMONY ROASTED ASPARAGUS
Yield: 4 servings
Info: http://diabeticgourmet.com/book_archive/details/32.shtml
Source: The Other Diabetes: Living and Eating Well with Type 2 Diabetes
Note: Roasted asparagus spears don't look as pretty as steamed, but the flavor is worth it.
Ingredients
1 lemon
1 pound fresh asparagus, wood stems removed
2 teaspoons olive oil
Directions
Preheat the oven to 425 degrees F.
Wash and dry the outside of the lemon. Make 2 teaspoons of lemon zest by grating the yellow outside peel with the fine side of a cheese grater. Wrap the lemon in plastic wrap and refrigerate for another use.
Toss the asparagus spears in a shallow dish with the lemon zest and olive oil.
Spread the asparagus in a heavy baking sheet; roast for 15 minutes. Halfway through the cooking time, stir the asparagus to ensure even roasting. The asparagus are done when they are browned and slightly shriveled.
Nutritional Information Per Serving: Calories: 50, Protein: 3 g, Fat: 3 g, Carbohydrate: 5 g, Sodium: 5 mg, Potassium: 353 mg, Dietary Fiber: 1 g Exchanges: 1 Vegetable, 1/2 Fat
TACO SALAD WITH CUMIN DRESSING
Serves 8
Online at http://www.diabeticgourmet.com/recipes/html/41.shtml
Ingredients
8 tortillas
1 teaspoon powdered mustard
2 tablespoons Parmesan cheese, grated
1 teaspoon ground cumin
8 cups romaine lettuce
1/2 cup water
1/2 teaspoon salt
4 tablespoons vegetable oil
4 tablespoons red wine vinegar
4 cups turkey, chopped and cooked
1/4 teaspoon black pepper
1 teaspoon cumin seeds
1/4 teaspoon garlic powder
6 large ripe tomatoes, chopped
4 teaspoons lemon juice
2 cups cheddar cheese, grated
Directions
Toast the tortillas on a baking sheet in a 400F oven for about 10 minutes.
While hot, sprinkle on the Parmesan cheese. Cool and break into bite-size pieces.
Chop the lettuce and arrange it in the bottom of a salad bowl.
Make the cumin dressing by combining the salt, vinegar, pepper, garlic powder, lemon juice, mustard, cumin, water and oil in a bowl or jar.
Heat the turkey in a skillet with the cumin seeds. Sprinkle chunks of turkey over the lettuce. Add the tomato pieces and cheese. Pour on the cumin dressing and top with tortilla chips.
Nutritional Information (Per Serving): Calories: 205; Protein: 17 g; Fat: 11 g; Carbohydrates: 10 g; Exchanges: 1 Fat; 1/2 Bread/Starch; 1/2 Vegetable; 2 Lean Meat
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