It's Thursday, which means it's time for this week's Diabetic Thursday post. Enjoy!
CHOCOLATE CREAM PIE
A rich chocolate pie that has 43% less calories than a traditional recipe.
Serves: 8
See the recipe here: http://diabeticgourmet.com/recipes/html/985.shtml
Ingredients
Pastry for single-crust 9-inch pie
1-1/2 cups Equal Spoonful or Granulated*
1/2 cup cornstarch
1/3 cup European or Dutch-process cocoa
1/4 teaspoon salt
3 cups 2% milk
2 eggs
1 teaspoon vanilla
Light whipped topping (optional)
Chocolate curls (optional)
* May substitute 36 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate.
Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork.
Bake in preheated 375F oven 10 to 12 minutes or until crust is golden. Cool on wire rack.
Combine Equal, cornstarch, cocoa and salt in medium saucepan. Stir in milk. Heat to boiling over medium-high heat, whisking constantly. Boil and stir until thickened, about 1 minute.
Beat eggs in small bowl; whisk about 1 cup chocolate mixture into eggs. Whisk egg mixture into chocolate mixture in saucepan. Cook over very low heat, whisking constantly, 30 to 60 seconds. Remove from heat. Stir in vanilla.
Spread hot filling in baked crust. Refrigerate until chilled and set, about 6 hours. Garnish top of pie with dollops of whipped topping and chocolate curls, if desired. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 235; Protein: 7 g; Fat: 10 g; Sodium: 463 mg; Cholesterol: 66 mg; Carbohydrates: 27 g; Exchanges: 1 milk, 1 starch, 2 fat
SAUTEED SPINACH WITH GARLIC
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/7.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
MOROCCAN CHICKEN WITH EGGPLANT-ZUCCHINI RAGOUT
Yield: 4 servings
See the recipe here: http://diabeticgourmet.com/recipes/html/1002.shtml
Ingredients
1-1/2 to 2 pounds chicken leg quarters
3 tablespoons olive oil, divided
1 teaspoon salt, divided
1 teaspoon freshly ground black pepper, divided
1 small eggplant, cut into 1/2-inch dice
1 medium zucchini, cut into 1/2-inch dice
1 small onion, diced
2 cloves garlic, minced
1/4 cup white wine or water
1 (14.5 ounce) can diced tomatoes with juices
1/4 cup pimento-stuffed green olives, roughly chopped
2 tablespoons capers, rinsed
2 tablespoons red wine vinegar
1 teaspoon sugar
2 tablespoons parsley, minced
Directions
In large skillet over medium high-heat, warm 2 tablespoons olive oil. Season leg quarters with 1/2 teaspoon salt and 1/2 teaspoon black pepper. Add leg quarters to pan, skin-side down. Brown chicken, turning once, 8 to 10 minutes per side. Remove chicken to plate and drain off all but 2 tablespoons oil.
Add eggplant to hot pan and cook, stirring, 5 minutes. Add remaining tablespoon olive oil, along with zucchini, onion and garlic. Cook 5 minutes, stirring occasionally.
Raise heat to high and add white wine to pan, stirring to scrape up any browned bits. Add all other ingredients, except parsley, and place chicken legs in mixture.
Bring to boil, reduce heat to medium-low, cover and simmer for 35 to 40 minutes or until cooked through or until an instant read thermometer reads 170F.
To serve, place some of the eggplant ragout onto plates, top with a leg quarter and sprinkle with parsley.
Nutritional Information Per Serving: Calories: 370; Protein: 28 g; Fat: 20 g; Sodium: 900 mg; Saturated Fat: 4 g; Dietary Fiber: 6 g; Sugars: 8 g; Carbohydrates: 17 g
MOCHA SWIRL CHEESECAKE
This recipe begins, “Eye catching dessert of cheesecake with a coffee-chocolate mixture swirled throughout.”
Yield: 16 servings
See the recipe here: http://diabeticgourmet.com/recipes/html/1001.shtml
Crust Ingredients:
1 cup chocolate wafer crumbs
1/2 cup chopped pecans or almonds
3 tablespoons stick butter or margarine, melted
3 tablespoons Equal Spoonful or Granulated*
Cheesecake Ingredients:
3 packages (8 ounces each) reduced-fat cream cheese, softened
3/4 cup Equal Spoonful or Granulated**
2 eggs
2 egg whites
1-1/2 tablespoons cornstarch
1/4 teaspoon salt
1 cup reduced-fat sour cream
2 teaspoons vanilla
3 tablespoons Equal Spoonful or Granulated***
1-1/4 teaspoons instant coffee crystals
1 teaspoon unsweetened cocoa powder
* May substitute 4-1/2 packets Equal sweetener
** May substitute 18 packets Equal sweetener
Directions
For Crust, combine chocolate crumbs, pecans, butter and 3 tablespoons Equal. Press onto bottom of a 9-inch springform pan. Set aside while preparing cheesecake.
For Cheesecake, beat cream cheese and 3/4 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.
Remove 1/2 cup cheesecake batter. Stir in 3 tablespoons Equal, instant coffee crystals and cocoa until well combined. Pour half of plain batter over crust. Top with 5 spoonfuls of coffee batter. Using tip of knife or spatula, gently swirl coffee batter into cheesecake. Repeat with remaining batters.
Bake in preheated 325F 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. Cut cake into wedges.
Nutritional Information Per Serving: Calories: 171; Protein: 7 g; Fat: 12 g; Sodium: 283 mg; Cholesterol: 56 mg; Carbohydrates: 9 g; Exchanges: 1 milk, 2 fat
BLUEBERRY CORN MUFFINS
Yield: 10 muffins. Serving size: 1 muffin.
See the recipe here: http://diabeticgourmet.com/recipes/html/999.shtml
Ingredients
1-3/4 cups all-purpose flour
1/2 cup yellow cornmeal
1-1/4 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
3/4 cup Splenda No Calorie Sweetener, Granulated
1/2 cup unsalted butter, softened
1/3 cup egg substitute
2 teaspoons vanilla
1 cup buttermilk
1 cup blueberries (frozen or fresh)
Directions
Preheat oven to 350 degree F.
Spray a muffin pan with nonstick spray or line muffin cups with paper liners. Set aside.
Blend dry ingredients together in a medium mixing bowl. Set aside.
Blend butter in a large mixing bowl until light and fluffy. Add egg substitute slowly. Scrape sides and continue to mix until butter forms small lumps. Add vanilla and buttermilk. Mix well. Add dry ingredients in three batches. Mix well and scrape the sides of the bowl after each addition.
Fold blueberries gently into batter. Scoop batter into prepared muffin cups, filling cups to the top.
Bake in preheated 350 degree F oven 20-25 minutes or until done.
Nutritional Information Per Serving: Calories: 210; Calories from Fat: 90; Protein: 5 g; Fat: 10 g; Sodium: 280 mg; Cholesterol: 25 mg; Saturated Fat: 6 g; Dietary Fiber: 2 g; Sugars: 2 g ; Carbohydrates: 26 g
BAKED CHICKEN PARMESAN
Yield: 6 servings
Print: http://diabeticgourmet.com/recipes/html/228.shtml
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information (Per Serving): Calories: 209; Protein: 38 g; Sodium: 303 mg; Cholesterol: 68 mg; Fat: 1 g; Carbohydrates: 11 g; Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
Showing posts with label Sauteed Spinach with Garlic. Show all posts
Showing posts with label Sauteed Spinach with Garlic. Show all posts
Thursday, November 3, 2016
Thursday, September 15, 2016
Diabetic Thursday
If it's Thursday - and it is - it's time for posting diabetic recipes here. And if you'd like to get more diabetic recipes, check out Diabetic Delights. Six recipes Monday through Friday, along with periodic articles.
And now, here are today's six diabetic recipes. Enjoy!
OLD-FASHIONED BAKED CUSTARD
Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/596.shtml
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving (1/2 cup): Calories: 82, Fat: 3 g, Cholesterol: 108 mg, Sodium: 171 mg, Carbohydrate: 8 g, Dietary Fiber: 0 mg, Sugars: 8 g, Protein: 6 g; Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
PORTABELLO MUSHROOM STROGANOFF
The recipe states, “You save about 36 grams of carbs by using Skinny Noodles Spinach Fettuccine instead of regular spinach fettuccine.”
Yield: 4 servings
Source: Skinny Noodles
Visit Skinny Noodles: http://diabeticgourmet.com/skinnynoodles
Photo/Print: http://diabeticgourmet.com/recipes/html/1290.shtml
Ingredients
2 (8 oz) packages Skinny Noodles Spinach Fettuccine
2-3 Tbsp olive oil
1 large onion, diced
1 lb. portobello mushrooms, sliced
1-1/2 Cup vegetable broth
1 cup fat-free sour cream
2 Tbsp cornstarch
Salt and pepper to taste
Directions
Drain Skinny Noodles Spinach Fettuccine into a colander and rinse well with warm water. Drain and set aside.
Add olive oil to large skillet on medium heat. Stir in onion and cook until soft; turn heat up to medium-high, add mushrooms and cook until browned and limp. Remove to a bowl and set aside.
Add broth to the same skillet, stirring and mixing any onion/mushroom bits from skillet. Bring to a boil and cook to reduce mixture by 30 percent.
Reduce heat and add back the mushroom/onion mixture. Remove pan from heat.
Mix together the sour cream and cornstarch, and pour into the skillet to blend with the mushroom/onion mixture. Return skillet to the burner, add salt and pepper to taste and stir until the sauce thickens.
Meanwhile, microwave drained Skinny Noodles Spinach Fettuccine for 2 minutes. Drain again and top with thicken sauce.
Nutritional Information Per Serving: Calories: 180; Protein: 5 g; Fat: 7 g; Cholesterol: 5 mg; Dietary Fiber: 5 g; Carbohydrates: 26 g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
The recipe starts off, “This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures. To turn this salad into a complete meal, top it with grilled or seared tofu, grilled or roasted chicken breast, or grilled or steamed shrimp.”
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Photo/Print: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
SAUTEED SPINACH WITH GARLIC
Servings: 4
View online: http://diabeticgourmet.com/recipes/html/7.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
TWICE BAKED POTATOES
Prep Time: 10 Minutes - Cost: $ Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/175.shtml
Ingredients
4 Medium potatoes, baked
1 cup low-fat cottage cheese
1/2 cup low-fat milk
1 tbsp onion, minced
Freshly ground black pepper
Paprika
Dried Parsley Flakes
Directions
Cut potatoes in half lengthwise. Scoop out potatoes, leaving skins intact for restuffing.
With wire whisk, beat potatoes with cottage cheese, milk, and onion. Spoon mixture back into skins.
Sprinkle with paprika flakes and black pepper.
Bake for 10 minutes until just golden.
Nutritional Information Per Serving: Calories: 73; Fat: 7 g; Sodium: 316 mg; Cholesterol: 3 mg; Exchanges: 1 Bread
HAM AND PEAS WITH MINT AND TARRAGON
Yield: Serves 4 to 6
View online with photo: http://diabeticgourmet.com/recipes/html/1286.shtml
Ingredients
4 ounces ham, cut into 1/4-inch dice
3 cups peas, fresh or frozen
3 tablespoons unsalted butter, (1/2 stick), cut into 4 to 6 pieces
1/4 cup fresh mint, coarsely chopped plus sprigs for garnish
2 tablespoons fresh tarragon, coarsely chopped , plus sprigs for garnish
Salt and pepper
Directions
Bring a medium saucepan of well-salted water to a boil over high heat. Add the peas and cook until tender, 3 to 8 minutes depending on the size of the peas.
Drain the peas, reserving 2 tablespoons of the cooking water. Return the peas and cooking water to the saucepan. Add the ham, butter, mint, and tarragon, stirring until the butter melts. Season with salt and pepper.
Transfer to a bowl, garnish with the mint and tarragon sprigs, and serve.
Nutritional Information (Per Serving): Calories: 200; Protein: 11 g;Sodium: 85 mg; Cholesterol: 40 mg; Fat: 9 g; Dietary Fiber: 6 g; Carbohydrates: 15 g
And now, here are today's six diabetic recipes. Enjoy!
OLD-FASHIONED BAKED CUSTARD
Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/596.shtml
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving (1/2 cup): Calories: 82, Fat: 3 g, Cholesterol: 108 mg, Sodium: 171 mg, Carbohydrate: 8 g, Dietary Fiber: 0 mg, Sugars: 8 g, Protein: 6 g; Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
PORTABELLO MUSHROOM STROGANOFF
The recipe states, “You save about 36 grams of carbs by using Skinny Noodles Spinach Fettuccine instead of regular spinach fettuccine.”
Yield: 4 servings
Source: Skinny Noodles
Visit Skinny Noodles: http://diabeticgourmet.com/skinnynoodles
Photo/Print: http://diabeticgourmet.com/recipes/html/1290.shtml
Ingredients
2 (8 oz) packages Skinny Noodles Spinach Fettuccine
2-3 Tbsp olive oil
1 large onion, diced
1 lb. portobello mushrooms, sliced
1-1/2 Cup vegetable broth
1 cup fat-free sour cream
2 Tbsp cornstarch
Salt and pepper to taste
Directions
Drain Skinny Noodles Spinach Fettuccine into a colander and rinse well with warm water. Drain and set aside.
Add olive oil to large skillet on medium heat. Stir in onion and cook until soft; turn heat up to medium-high, add mushrooms and cook until browned and limp. Remove to a bowl and set aside.
Add broth to the same skillet, stirring and mixing any onion/mushroom bits from skillet. Bring to a boil and cook to reduce mixture by 30 percent.
Reduce heat and add back the mushroom/onion mixture. Remove pan from heat.
Mix together the sour cream and cornstarch, and pour into the skillet to blend with the mushroom/onion mixture. Return skillet to the burner, add salt and pepper to taste and stir until the sauce thickens.
Meanwhile, microwave drained Skinny Noodles Spinach Fettuccine for 2 minutes. Drain again and top with thicken sauce.
Nutritional Information Per Serving: Calories: 180; Protein: 5 g; Fat: 7 g; Cholesterol: 5 mg; Dietary Fiber: 5 g; Carbohydrates: 26 g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
The recipe starts off, “This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures. To turn this salad into a complete meal, top it with grilled or seared tofu, grilled or roasted chicken breast, or grilled or steamed shrimp.”
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Photo/Print: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
SAUTEED SPINACH WITH GARLIC
Servings: 4
View online: http://diabeticgourmet.com/recipes/html/7.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
TWICE BAKED POTATOES
Prep Time: 10 Minutes - Cost: $ Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/175.shtml
Ingredients
4 Medium potatoes, baked
1 cup low-fat cottage cheese
1/2 cup low-fat milk
1 tbsp onion, minced
Freshly ground black pepper
Paprika
Dried Parsley Flakes
Directions
Cut potatoes in half lengthwise. Scoop out potatoes, leaving skins intact for restuffing.
With wire whisk, beat potatoes with cottage cheese, milk, and onion. Spoon mixture back into skins.
Sprinkle with paprika flakes and black pepper.
Bake for 10 minutes until just golden.
Nutritional Information Per Serving: Calories: 73; Fat: 7 g; Sodium: 316 mg; Cholesterol: 3 mg; Exchanges: 1 Bread
HAM AND PEAS WITH MINT AND TARRAGON
Yield: Serves 4 to 6
View online with photo: http://diabeticgourmet.com/recipes/html/1286.shtml
Ingredients
4 ounces ham, cut into 1/4-inch dice
3 cups peas, fresh or frozen
3 tablespoons unsalted butter, (1/2 stick), cut into 4 to 6 pieces
1/4 cup fresh mint, coarsely chopped plus sprigs for garnish
2 tablespoons fresh tarragon, coarsely chopped , plus sprigs for garnish
Salt and pepper
Directions
Bring a medium saucepan of well-salted water to a boil over high heat. Add the peas and cook until tender, 3 to 8 minutes depending on the size of the peas.
Drain the peas, reserving 2 tablespoons of the cooking water. Return the peas and cooking water to the saucepan. Add the ham, butter, mint, and tarragon, stirring until the butter melts. Season with salt and pepper.
Transfer to a bowl, garnish with the mint and tarragon sprigs, and serve.
Nutritional Information (Per Serving): Calories: 200; Protein: 11 g;Sodium: 85 mg; Cholesterol: 40 mg; Fat: 9 g; Dietary Fiber: 6 g; Carbohydrates: 15 g
Thursday, May 7, 2015
Diabetic Thursday
Another round of diabetic recipes. Here's to yummy food! Enjoy!
BANANA RAISIN BREAD
A full flavored quick bread made with ripe bananas and raisins. Cereal adds extra crunch and beneficial nutrients.
Yield: 14 servings
View with photo: http://diabeticgourmet.com/recipes/html/927.shtml
Ingredients
1 cup mashed ripe bananas (about 2 medium)
3 tablespoons 2% milk
1-1/2 cups Kellogg's Special K cereal
6 tablespoons stick butter or margarine, softened
1 cup Equal Spoonful*
2 eggs
1 teaspoon vanilla
1-1/4 cups all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 cup raisins
* May substitute 24 packets Equal sweetener
Directions
Combine banana and milk in medium bowl. Stir in cereal. Let stand 5 minutes or until cereal is softened.
Beat butter and Equal on medium speed of electric mixer until fluffy. Beat in egg and vanilla until well blended. Stir in cereal mixture. Gradually add combined flour, baking powder, baking soda and salt mixing until combined. Stir in raisins.
Spread batter evenly in sprayed 9 x 5-inch loaf pan. Bake in preheated 350F oven 45 to 50 minutes or until wooden pick inserted in center comes out clean. Let cool 10 minutes before removing from pan. Cool completely on wire rack.
Store tightly wrapped in plastic wrap.
Nutritional Information Per Serving: Calories: 145; Protein: 3 g; Fat: 12 g; Sodium: 116 mg; Cholesterol: 36 mg; Carbohydrates: 9 g; Exchanges: 1/2 starch, 2 fat
LEMON MERINGUE PIE
Serves: 8
View with photo: http://diabeticgourmet.com/recipes/html/926.shtml
Ingredients
For Pie Filling:
Pastry for single-crust 9-inch pie
2-1/4 cups water
1/2 cup fresh lemon juice or frozen lemon juice concentrate*
1/2 cup cornstarch
2 eggs
2 egg whites
1-1/2 teaspoons grated lemon peel
1-1/2 cups Equal Spoonful or Granulated**
2 tablespoons stick butter or margarine
1 to 2 drops yellow food coloring (optional)
For Meringue:
3 egg whites
1/4 teaspoon cream tartar
2/3 cup Equal Spoonful or Granulated***
* Such as Minute Maid Premium Lemon juice (frozen) 100% Pure Lemon Juice from Concentrate
** May substitute 36 packets Equal sweetener
Directions
For Pie Filling, roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork.
Bake in preheated 425F oven 10 to 12 minutes or until pastry is golden. Cool on wire rack.
Combine water, lemon juice and cornstarch in medium saucepan. Bring to a boil over medium-high heat, stirring constantly. Boil and stir 1 minute. Beat eggs, 2 egg whites and lemon peel in medium bowl. Mix in 1-1/2 cups Equal. Stir about half of hot cornstarch mixture into egg mixture.
Return all to saucepan. Cook and stir over low heat 1 minute. Remove from heat. Stir in butter until melted. Stir in food coloring, if desired. Pour mixture over baked pie shell.
For Meringue, beat 3 egg whites in mixing bowl on medium speed of mixer until foamy. Add cream of tartar. Beat to soft peaks. Gradually beat in 2/3 cup Equal, beating to stiff peaks. Spread meringue over hot lemon filling, carefully sealing to edge of crust to prevent shrinking or weeping.
Bake pie in 425F oven about 5 minutes or until meringue is lightly browned.
Cool completely on wire rack. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 178; Protein: 5 g; Fat: 9 g; Sodium: 133 mg; Cholesterol: 65 mg; Carbohydrates: 20 g; Exchanges: 1 starch, 2 fat
TOMATO-ROSEMARY CHICKEN
Servings: 12
Source: Family Circle: All-time Favorite Recipes
View online: http://diabeticgourmet.com/recipes/html/12.shtml
Ingredients
12 Boneless, skinless chicken breast halves (4 pounds total)
1/2 tsp salt
1/4 tsp black pepper
1/4 cup all-purpose flour
2 tbsp vegetable oil (or olive oil)
2 tbsp butter (or margarine)
5 cloves garlic, chopped
1/4 pound proscuitto, chopped
1/3 cup dry white wine
1 tbsp chopped fresh rosemary or 1 tsp dried, crumbled
12 plum tomatoes, diced
1/2 cup chicken broth
Directions
Season both sides of chicken breast halves with salt and pepper. Place flour on a sheet of waxed paper. Turn chicken in flour to coat both sides; shake off any excess and place chicken on another piece of waxed paper.
Heat oven to 375F.
Heat 1 tbsp oil and 1 tbsp butter in a large non-stick skillet over medium-high heat. Add 6 chicken breast halves and saute until lightly browned, about 3 minutes per side.
Place chicken in a 15x10x1-ich jelly-roll pan in a single layer, filling half of pan. Repeat with remaining oil, butter, and chicken.
Bake chicken in heated 375F oven for 20 minutes or until internal temperature registers 170F on an instant-read thermometer.
Meanwhile, add garlic and proscuitto to skillet; cook over medium heat, stirring constantly, 3 minutes. Add wine and rosemary; cook 2 minutes, stirring up any browned bits from bottom of skillet.
Add tomatoes and broth. Bring to boiling. Reduce heat; simmer 10 minutes.
Place chicken on a serving platter; pour sauce over top. Serve immediately.
Nutritional Information Per Serving: Calories: 257; Protein: 34 g; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Carbohydrates: 5 g; Exchanges: 4 Low-Fat Meat; 1 Vegetable
SAUTEED SPINACH WITH GARLIC
Servings: 4
View online: http://diabeticgourmet.com/recipes/html/7.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
TWICE BAKED POTATOES
Prep Time: 10 Minutes - Cost: $ Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/175.shtml
Ingredients
4 Medium potatoes, baked
1 cup low-fat cottage cheese
1/2 cup low-fat milk
1 tbsp onion, minced
Freshly ground black pepper
Paprika
Dried Parsley Flakes
Directions
Cut potatoes in half lengthwise. Scoop out potatoes, leaving skins intact for restuffing.
With wire whisk, beat potatoes with cottage cheese, milk, and onion. Spoon mixture back into skins.
Sprinkle with paprika flakes and black pepper.
Bake for 10 minutes until just golden.
Nutritional Information Per Serving: Calories: 73; Fat: 7 g; Sodium: 316 mg; Cholesterol: 3 mg; Exchanges: 1 Bread
HAM AND PEAS WITH MINT AND TARRAGON
Yield: Serves 4 to 6
View online with photo: http://diabeticgourmet.com/recipes/html/1286.shtml
Ingredients
4 ounces ham, cut into 1/4-inch dice
3 cups peas, fresh or frozen
3 tablespoons unsalted butter, (1/2 stick), cut into 4 to 6 pieces
1/4 cup fresh mint, coarsely chopped plus sprigs for garnish
2 tablespoons fresh tarragon, coarsely chopped , plus sprigs for garnish
Salt and pepper
Directions
Bring a medium saucepan of well-salted water to a boil over high heat. Add the peas and cook until tender, 3 to 8 minutes depending on the size of the peas.
Drain the peas, reserving 2 tablespoons of the cooking water. Return the peas and cooking water to the saucepan. Add the ham, butter, mint, and tarragon, stirring until the butter melts. Season with salt and pepper.
Transfer to a bowl, garnish with the mint and tarragon sprigs, and serve.
Nutritional Information (Per Serving): Calories: 200; Protein: 11 g;Sodium: 85 mg; Cholesterol: 40 mg; Fat: 9 g; Dietary Fiber: 6 g; Carbohydrates: 15 g
BANANA RAISIN BREAD
A full flavored quick bread made with ripe bananas and raisins. Cereal adds extra crunch and beneficial nutrients.
Yield: 14 servings
View with photo: http://diabeticgourmet.com/recipes/html/927.shtml
Ingredients
1 cup mashed ripe bananas (about 2 medium)
3 tablespoons 2% milk
1-1/2 cups Kellogg's Special K cereal
6 tablespoons stick butter or margarine, softened
1 cup Equal Spoonful*
2 eggs
1 teaspoon vanilla
1-1/4 cups all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 cup raisins
* May substitute 24 packets Equal sweetener
Directions
Combine banana and milk in medium bowl. Stir in cereal. Let stand 5 minutes or until cereal is softened.
Beat butter and Equal on medium speed of electric mixer until fluffy. Beat in egg and vanilla until well blended. Stir in cereal mixture. Gradually add combined flour, baking powder, baking soda and salt mixing until combined. Stir in raisins.
Spread batter evenly in sprayed 9 x 5-inch loaf pan. Bake in preheated 350F oven 45 to 50 minutes or until wooden pick inserted in center comes out clean. Let cool 10 minutes before removing from pan. Cool completely on wire rack.
Store tightly wrapped in plastic wrap.
Nutritional Information Per Serving: Calories: 145; Protein: 3 g; Fat: 12 g; Sodium: 116 mg; Cholesterol: 36 mg; Carbohydrates: 9 g; Exchanges: 1/2 starch, 2 fat
LEMON MERINGUE PIE
Serves: 8
View with photo: http://diabeticgourmet.com/recipes/html/926.shtml
Ingredients
For Pie Filling:
Pastry for single-crust 9-inch pie
2-1/4 cups water
1/2 cup fresh lemon juice or frozen lemon juice concentrate*
1/2 cup cornstarch
2 eggs
2 egg whites
1-1/2 teaspoons grated lemon peel
1-1/2 cups Equal Spoonful or Granulated**
2 tablespoons stick butter or margarine
1 to 2 drops yellow food coloring (optional)
For Meringue:
3 egg whites
1/4 teaspoon cream tartar
2/3 cup Equal Spoonful or Granulated***
* Such as Minute Maid Premium Lemon juice (frozen) 100% Pure Lemon Juice from Concentrate
** May substitute 36 packets Equal sweetener
Directions
For Pie Filling, roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork.
Bake in preheated 425F oven 10 to 12 minutes or until pastry is golden. Cool on wire rack.
Combine water, lemon juice and cornstarch in medium saucepan. Bring to a boil over medium-high heat, stirring constantly. Boil and stir 1 minute. Beat eggs, 2 egg whites and lemon peel in medium bowl. Mix in 1-1/2 cups Equal. Stir about half of hot cornstarch mixture into egg mixture.
Return all to saucepan. Cook and stir over low heat 1 minute. Remove from heat. Stir in butter until melted. Stir in food coloring, if desired. Pour mixture over baked pie shell.
For Meringue, beat 3 egg whites in mixing bowl on medium speed of mixer until foamy. Add cream of tartar. Beat to soft peaks. Gradually beat in 2/3 cup Equal, beating to stiff peaks. Spread meringue over hot lemon filling, carefully sealing to edge of crust to prevent shrinking or weeping.
Bake pie in 425F oven about 5 minutes or until meringue is lightly browned.
Cool completely on wire rack. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 178; Protein: 5 g; Fat: 9 g; Sodium: 133 mg; Cholesterol: 65 mg; Carbohydrates: 20 g; Exchanges: 1 starch, 2 fat
TOMATO-ROSEMARY CHICKEN
Servings: 12
Source: Family Circle: All-time Favorite Recipes
View online: http://diabeticgourmet.com/recipes/html/12.shtml
Ingredients
12 Boneless, skinless chicken breast halves (4 pounds total)
1/2 tsp salt
1/4 tsp black pepper
1/4 cup all-purpose flour
2 tbsp vegetable oil (or olive oil)
2 tbsp butter (or margarine)
5 cloves garlic, chopped
1/4 pound proscuitto, chopped
1/3 cup dry white wine
1 tbsp chopped fresh rosemary or 1 tsp dried, crumbled
12 plum tomatoes, diced
1/2 cup chicken broth
Directions
Season both sides of chicken breast halves with salt and pepper. Place flour on a sheet of waxed paper. Turn chicken in flour to coat both sides; shake off any excess and place chicken on another piece of waxed paper.
Heat oven to 375F.
Heat 1 tbsp oil and 1 tbsp butter in a large non-stick skillet over medium-high heat. Add 6 chicken breast halves and saute until lightly browned, about 3 minutes per side.
Place chicken in a 15x10x1-ich jelly-roll pan in a single layer, filling half of pan. Repeat with remaining oil, butter, and chicken.
Bake chicken in heated 375F oven for 20 minutes or until internal temperature registers 170F on an instant-read thermometer.
Meanwhile, add garlic and proscuitto to skillet; cook over medium heat, stirring constantly, 3 minutes. Add wine and rosemary; cook 2 minutes, stirring up any browned bits from bottom of skillet.
Add tomatoes and broth. Bring to boiling. Reduce heat; simmer 10 minutes.
Place chicken on a serving platter; pour sauce over top. Serve immediately.
Nutritional Information Per Serving: Calories: 257; Protein: 34 g; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Carbohydrates: 5 g; Exchanges: 4 Low-Fat Meat; 1 Vegetable
SAUTEED SPINACH WITH GARLIC
Servings: 4
View online: http://diabeticgourmet.com/recipes/html/7.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
TWICE BAKED POTATOES
Prep Time: 10 Minutes - Cost: $ Servings: 4 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/175.shtml
Ingredients
4 Medium potatoes, baked
1 cup low-fat cottage cheese
1/2 cup low-fat milk
1 tbsp onion, minced
Freshly ground black pepper
Paprika
Dried Parsley Flakes
Directions
Cut potatoes in half lengthwise. Scoop out potatoes, leaving skins intact for restuffing.
With wire whisk, beat potatoes with cottage cheese, milk, and onion. Spoon mixture back into skins.
Sprinkle with paprika flakes and black pepper.
Bake for 10 minutes until just golden.
Nutritional Information Per Serving: Calories: 73; Fat: 7 g; Sodium: 316 mg; Cholesterol: 3 mg; Exchanges: 1 Bread
HAM AND PEAS WITH MINT AND TARRAGON
Yield: Serves 4 to 6
View online with photo: http://diabeticgourmet.com/recipes/html/1286.shtml
Ingredients
4 ounces ham, cut into 1/4-inch dice
3 cups peas, fresh or frozen
3 tablespoons unsalted butter, (1/2 stick), cut into 4 to 6 pieces
1/4 cup fresh mint, coarsely chopped plus sprigs for garnish
2 tablespoons fresh tarragon, coarsely chopped , plus sprigs for garnish
Salt and pepper
Directions
Bring a medium saucepan of well-salted water to a boil over high heat. Add the peas and cook until tender, 3 to 8 minutes depending on the size of the peas.
Drain the peas, reserving 2 tablespoons of the cooking water. Return the peas and cooking water to the saucepan. Add the ham, butter, mint, and tarragon, stirring until the butter melts. Season with salt and pepper.
Transfer to a bowl, garnish with the mint and tarragon sprigs, and serve.
Nutritional Information (Per Serving): Calories: 200; Protein: 11 g;Sodium: 85 mg; Cholesterol: 40 mg; Fat: 9 g; Dietary Fiber: 6 g; Carbohydrates: 15 g
Subscribe to:
Posts (Atom)