Diabetic Thursday

An article from The Diabetic News, titled ”New Metformin Could Help 40-percent of Diabetes Patients That Currently Can't Take Metformin,” tells of a study by researchers at the University of North Carolina School of Medicine dealing with metformin and newly diagnosed patients. To read the article in its entirety, go to http://thediabeticnews.com/new-metformin-diabetes/.

And now for today's six recipes. Enjoy!

CHICKEN AND BROCCOLI CASSEROLE

Makes: 6 Servings (1 cup each)

Source: 1,001 Delicious Recipes for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml

Online: http://diabeticgourmet.com/recipes/html/602.shtml

Ingredients

1-3/4 cups stuffing mix

5 tablespoons reduced-calorie margarine, melted

1 can (10-3/4 ounce) low-fat cream of chicken soup

2 cups finely chopped cooked chicken breast

4 ounces non-fat milk

2 cups frozen chopped broccoli florets, thawed

1 tablespoon minced onion

1/8 teaspoon black pepper

Directions

Pre-heat oven to 425 degrees F. Place stuffing mix and melted margarine in a mixing bowl and combine completely.

Spread and pat all but 3/4 cup of the stuffing mixture into the bottom of a 2-quart casserole dish coated with non-stick cooking spray.

In a separate bowl, combine remaining ingredients.

Pour chicken mixture over stuffing mixture layer. Top with remaining 3/4 cup of stuffing mixture.

Bake 20 to 25 minutes or until golden brown and bubbly. Let stand 5 minutes before serving.

Nutritional Information (Per Serving): Calories: 257; Protein: 18 g; Sodium: 795 mg; Cholesterol: 45 mg; Fat: 9 g; Carbohydrates: 26 g; Exchanges: 2 Vegetable, 1 Bread, 2 Meat, 1 Fat

BAKED APPLES WITH RAISINS

Servings: 2

Find this recipe at: http://diabeticgourmet.com/recipes/html/159.shtml

Ingredients

2 apples

1 tbsp raisins

Orange juice

Pinch ground cinnamon

Directions

Peel and core the apples. Coat with the orange juice on the outer surface. Stuff with the raisins. Sprinkle on the cinnamon.

Place in Pyrex baking cups. Bake in a 350 F oven for 25-30 minutes, or until fork pierces surface easily. Serve warm or cold.

Nutritional Information Per Serving: Calories: 74; Protein: 0 g; Sodium: 0 mg; Cholesterol: 0 mg ; Carbohydrates: 10 g; Exchanges: 1-1/2 Fruit

SALSA BEAN DIP

Yield: 14 servings

Serving size: 2 tablespoons

Source: The Diabetes Snack, Munch, Nibble, Nosh Book

Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml

View recipe: http://diabeticgourmet.com/recipes/html/733.shtml

Ingredients

3/4 cup mild or medium thick and chunky salsa

1 (19 ounce) can cannellini beans, rinsed and drained

1 teaspoon lemon juice

1 teaspoon dark brown chili powder (or to taste)

1 teaspoon ground cumin

1/8 teaspoon salt

Directions

Place the salsa in a sieve over a large bowl. Tap the sieve occasionally to help the salsa drain until the chunky part remains in the sieve, about 3 to 4 minutes. Discard the liquid.

In the bowl, mash the beans slightly with a fork.

Add the chunky portion of the salsa, lemon juice, chili powder, and cumin. Stir until combined. Transfer to a serving bowl.

Serve at once or cover and refrigerate for several hours. Serve with baked corn chips. Leftover dip will keep in the refrigerator for 3 to 4 days.

Nutritional Information Per Serving: Calories: 36; Protein: 2 g; Sodium: 74 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 0 g ; Carbohydrates: 7 g; Exchanges: 1/2 Starch

FRIJOLES COCIDOS

Yield: 4-1/2 cups (6 servings)

Source: The New Family Cookbook for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml

View recipe: http://diabeticgourmet.com/recipes/html/730.shtml

Ingredients

1-3/4 cup dried pinto beans (12 ounces)

1-1/4 cups chopped onion

3 cloves garlic, minced

2 teaspoons ground cumin

1 tablespoon olive oil

1/2 cup chopped green bell pepper

1/2 teaspoon ground coriander

1 teaspoon salt

1/4 teaspoon freshly ground pepper

Directions

Wash and pick over the beans. Cover them with water and soak for 4 hours or overnight; drain.

Cover the beans with fresh water in a large saucepan. Bring to a boil; reduce the heat. Cover and simmer for 1 to 1-1/2 hours, or until the beans are tender.

In a medium skillet, saute the onion, garlic, and cumin in the oil for 4 minutes. Add the green pepper and saute 5 minutes longer.

Drain the beans; reserve 1/2 cup liquid. Mash the beans with the reserved liquid; add the sauteed vegetables, the coriander, salt, and pepper. Mix well.

Nutritional Information Per Serving: Calories: 232; Protein: 12 g; Fat: 3 g; Sodium: 395 mg; Cholesterol: 0 mg; Dietary Fiber: 14 g; Sugars: 5 g; Carbohydrates: 40 g; Exchanges: 2-1/2 Starch, 1 Very Lean Meat

SPINACH, FETA AND GRAPE TOMATO OMELET

Yield: 4 servings.

Serving size: 1/2 omelet.

Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes

Made with Canola Oil from the American Diabetes Association

Photo & Print Version: http://diabeticgourmet.com/recipes/html/1222.shtml

Ingredients

2 cups egg substitute

3 Tbsp fat-free milk

2 cups loosely packed baby spinach

2 Tbsp chopped fresh basil leaves

1 Tbsp canola oil

1 cup grape tomatoes, quartered

1/2 tsp chopped fresh rosemary leaves

1/2 cup reduced-fat feta cheese

Directions

Combine egg substitute and milk in a medium bowl and whisk until well blended.

Place spinach and basil in another medium bowl; set aside.

Heat canola oil in a small nonstick skillet over medium-high heat. Add tomatoes and rosemary, and cook 2 minutes or until soft, stirring frequently. Add to bowl with spinach and basil, toss, and cover to allow spinach to wilt slightly and flavors to blend while preparing omelets.

Reduce heat to medium. Wipe skillet clean with a damp paper towel. Coat skillet with canola oil cooking spray and place over medium heat until hot. Pour half of egg mixture into skillet. Cook 5 minutes; as eggs begin to set, gently lift edge of omelet with a spatula and tilt skillet so uncooked portion flows underneath.

When egg mixture is set, spoon half of tomato mixture over half of omelet. Top with half of feta cheese. Loosen omelet with a spatula and fold in half. Slide omelet onto serving plate and cover with foil to keep warm. Repeat with remaining ingredients.

Nutritional Information Per Serving: Calories: 135; Protein: 16 g; Fat: 6 g; Sodium: 445 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 5 g

CHOCOLATE CHERRY TARTS

Servings: 24

Find this recipe at: http://diabeticgourmet.com/recipes/html/129.shtml

Ingredients

2 (8oz) packages Neufchatel (light) cream cheese, room temp

2/3 cup granulated sugar

2 eggs, room temp

1 tsp vanilla extract

24 Keebler chocolate wafers, 30% reduced fat

1 (21oz) can light cherry pie filling

Directions

Preheat oven to 350F. Line muffin tins with foil and paper cupcake liners.

Beat cream cheese and sugar until creamy. Add eggs and vanilla extract and beat until smooth. Place a chocolate wafer in each cup, spoon on cheese mixture. Bake 18 to 20 minutes; remove from tins and let cool. Top with cherry pie filling. Chill overnight before serving.

Nutritional Information Per Serving: Calories: 118 ; Fat: 5 g ; Sodium: 104 mg; Cholesterol: 24 mg; Carbohydrates: 16 g; Exchanges: 1/2 bread; 1/2 fruit; 1/2 protein; 1 fat

Diabetic Thursday

It's Thursday...almost the end of the week (hooray!), and, at least here, on this blog, the day for diabetic recipes. And yes, it is okay to fix these, even if you're not diabetic or cooking for someone who is. Enjoy!

SPINACH, FETA AND GRAPE TOMATO OMELET

Yield: 4 servings.

Serving size: 1/2 omelet.

Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes

Made with Canola Oil from the American Diabetes Association

Photo & Print Version: http://diabeticgourmet.com/recipes/html/1222.shtml

Ingredients

2 cups egg substitute

3 Tbsp fat-free milk

2 cups loosely packed baby spinach

2 Tbsp chopped fresh basil leaves

1 Tbsp canola oil

1 cup grape tomatoes, quartered

1/2 tsp chopped fresh rosemary leaves

1/2 cup reduced-fat feta cheese

Directions

Combine egg substitute and milk in a medium bowl and whisk until well blended.

Place spinach and basil in another medium bowl; set aside.

Heat canola oil in a small nonstick skillet over medium-high heat. Add tomatoes and rosemary, and cook 2 minutes or until soft, stirring frequently. Add to bowl with spinach and basil, toss, and cover to allow spinach to wilt slightly and flavors to blend while preparing omelets.

Reduce heat to medium. Wipe skillet clean with a damp paper towel. Coat skillet with canola oil cooking spray and place over medium heat until hot. Pour half of egg mixture into skillet. Cook 5 minutes; as eggs begin to set, gently lift edge of omelet with a spatula and tilt skillet so uncooked portion flows underneath.

When egg mixture is set, spoon half of tomato mixture over half of omelet. Top with half of feta cheese. Loosen omelet with a spatula and fold in half. Slide omelet onto serving plate and cover with foil to keep warm. Repeat with remaining ingredients.

Nutritional Information Per Serving: Calories: 135; Protein: 16 g; Fat: 6 g; Sodium: 445 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 5 g

CHOCOLATE CHERRY TARTS

Servings: 24

Find this recipe at: http://diabeticgourmet.com/recipes/html/129.shtml

Ingredients

2 (8oz) packages Neufchatel (light) cream cheese, room temp

2/3 cup granulated sugar

2 eggs, room temp

1 tsp vanilla extract

24 Keebler chocolate wafers, 30% reduced fat

1 (21oz) can light cherry pie filling

Directions

Preheat oven to 350F. Line muffin tins with foil and paper cupcake liners.

Beat cream cheese and sugar until creamy. Add eggs and vanilla extract and beat until smooth. Place a chocolate wafer in each cup, spoon on cheese mixture. Bake 18 to 20 minutes; remove from tins and let cool. Top with cherry pie filling. Chill overnight before serving.

Nutritional Information Per Serving: Calories: 118 ; Fat: 5 g ; Sodium: 104 mg; Cholesterol: 24 mg; Carbohydrates: 16 g; Exchanges: 1/2 bread; 1/2 fruit; 1/2 protein; 1 fat

JALAPENO CORN MUFFINS

This comes from Diabetic Gourmet. Yield: 12 muffins

Online with Photo: http://diabeticgourmet.com/recipes/html/1260.shtml

Ingredients

1/2 cup cornmeal

1/3 cup skim milk

1/2 cup all-purpose flour

1/4 cup red pepper, finely chopped

2 Tbsp fresh jalapeno pepper, finely chopped

1 1/2 tsp baking powder

1/4 tsp garlic powder

1/4 tsp salt

1 egg, beaten

1 Tbsp canola oil

paprika (optional)

Directions

Preheat oven to 425F.

In medium bowl, combine cornmeal and milk and let stand for 5 to 10 minutes. Add flour, red pepper, jalapeno pepper, baking powder, garlic powder and salt to cornmeal and milk, and stir well. Add egg and canola oil, stirring until just moistened.

Spoon into non-stick muffin tins, filling 2/3 full. Sprinkle with paprika. Bake for 10 to 15 minutes, or until lightly browned.

Nutritional Information Per Serving: Calories: 60; Protein: 2 g; Fat: 1.5 g; Sodium: 110 mg; Cholesterol: 20 mg; Saturated Fat: 0 g; Dietary Fiber: 0 g; Carbohydrates: 10 g

SOUTHERN-STYLE SLAW

Yield: 12 servings

Serving size: about 1 cup.

View with photo: http://diabeticgourmet.com/recipes/html/1270.shtml

Ingredients

For the dressing:

1/4 cup Splenda No Calorie Sweetener, Granulated

1 cup lite mayonnaise

2 tablespoons Dijon mustard

4 tablespoons apple cider vinegar

2 teaspoons fennel seed

3 tablespoons lemon juice

Salt & pepper, to taste

For the slaw:

2 each medium, seeded & sliced yellow bell peppers

2 each medium, seeded & sliced red bell peppers

4 cups shredded cabbage *

6 oz. bag shredded carrots *

5 each thinly sliced radishes

1 cup diced red onion

* If you would rather use store bought slaw mix, then a 14 oz. bag of cabbage coleslaw mix is about 6-3/4 cups and would work for this recipe.

Directions

Whisk together all dressing ingredients until well combined. Add salt & pepper to taste.

Mix together peppers, cabbage, carrots, radishes and red onion in a large bowl.

Toss the dressing in with the vegetables. Chill for 60 minutes, stir and serve.

Nutritional Information Per Serving: Calories: 100; Calories from Fat: 60; Protein: 1 g; Fat: 7 g; Sodium: 210 mg; Cholesterol: under 5 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Carbohydrates: 10 g

BUTTERNUT SQUASH AND APPLE SOUP WITH TOASTED ALMONDS AND WILD RICE

Yield: 12 servings.

Serving Size: 1 cup

View with photo: http://diabeticgourmet.com/recipes/html/1268.shtml

Ingredients

2 cups water

1/2 cup wild rice

1/2 cup sliced almonds

1 1/2 Tbsp canola oil

1 cup chopped onion

2 cups low-sodium chicken broth

2 cups water

1-3 lb Butternut Squash, peeled and flesh cut into 1-inch cubes to yield 8 cups

1 Granny Smith apple, peeled, cored and coarsely chopped

1 bay leaf

1 cinnamon stick

1/2 tsp salt, optional

1/2 tsp nutmeg

Directions

In medium saucepan, bring 2 cups water to a boil and add wild rice. Reduce heat, cover and simmer for about 45 minutes or until water is evaporated and rice grains have split open. (Check occasionally to ensure water does not evaporate too quickly causing rice to burn). Drain any excess water and set aside.

In nonstick skillet over medium-high heat, toast almonds to golden brown, about 1-2 minutes. Watch so they don't burn. Remove and set aside.

In large soup pot, heat canola oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes or until opaque; do not allow onions to brown. Stir in broth, water, squash, apple, bay leaf and cinnamon stick. Bring to a boil and then reduce heat and simmer for 25-30 minutes or until squash and apples are tender. Remove from heat and remove bay leaf and cinnamon stick.

Puree soup with immersion blender or food processor. Return to low heat and stir in salt (if using) and nutmeg. Stir in wild rice to heat through. Spoon soup into bowls and garnish each bowl with 1 Tbsp toasted almonds.

Nutritional Information Per Serving: Calories: 110; Protein: 3 g; Fat: 4 g; Sodium: 115 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 4 g ; Carbohydrates: 17 g

BUTTERNUT SQUASH WITH BLACK BEANS

Makes: 6 servings

View Online: http://diabeticgourmet.com/recipes/html/1267.shtml

Ingredients

1 butternut squash (small)

1 teaspoon vegetable oil

1 onion (small, chopped)

1/4 teaspoon garlic powder

1/4 cup red wine vinegar

1/4 cup water

2 cans black beans (16 ounces each, rinsed and drained)

1/2 teaspoon oregano

Directions

Heat the squash in the microwave on high heat for 1-2 minutes. This will soften the skin.

Carefully peel the squash with a vegetable peeler or small knife.

Cut the squash into 1/2 inch cubes.

Peel and chop the onion.

In a large pan, heat the oil. Add the onion, garlic powder, and squash.

Cook for 5 minutes on medium heat.

Add vinegar and water. Cook on low heat until the squash is tender, about 10 minutes.

Add the beans and oregano. Cook until the beans are heated through.

Nutritional Information Per Serving: Calories: 110; Protein: 6 g; Fat: 1 g; Sodium: 270 mg; Saturated Fat: 0 g; Dietary Fiber: 7 g; Carbohydrates: 24 g