Here it is, time for another Diabetic Thursday. Today's offerings include Cheese Lasagna and Veggie Patch Soup. Enjoy!
BANANA PINEAPPLE TROPICAL PIE
Note: I had added this and the next recipe (Coconut Custard Pie) to my diabetic recipes blog several years ago. Unfortunately, I somehow misplaced the links to where I'd found the recipes. If I discover where I found them, I'll post a link.
Ingredients
Pastry for single crust 9-inch pie
2 packages (8 oz. each) reduced-fat cream cheese, softened
1/2 cup Equal Spoonful or Granulated*
1 container (8 oz.) light whipped topping, thawed if frozen
1 can (8 oz.) crushed pineapple, well drained
1/4 cup flaked coconut, divided
1/2 teaspoon rum extract
2 medium ripe bananas, cut into 1/2-inch thick slices
1 tablespoon chopped pecans
* May substitute 12 packets Equal sweetener
Directions
Preheat oven to 375F. 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 side and bottom of pastry with tines of a fork. Bake 10 to 12 minutes or until lightly browned. Cool completely on wire rack.
Meanwhile, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Gradually mix in whipped topping, pineapple, 3 tablespoons coconut and rum extract.
Place half of cream cheese mixture over pie crust. Arrange banana slices in single layer. Top with remaining cream cheese mixture. Sprinkle top of pie with remaining 1 tablespoon coconut and chopped pecans. Refrigerate 2 to 3 hours before serving.
Nutritional Information (Per Serving): Calories: 272; Protein: 6 g; Sodium: 199 mg; Cholesterol: 29 mg; Fat: 16 g; Carbohydrates: 26 g
Exchanges: 1-1/2 starch, 1/2 fruit, 3 fat
COCONUT CUSTARD PIE
Ingredients
Pastry for single-crust 9 inch pie
4 eggs
2 cups 2% milk
1 cup Equal Spoonful or Granulated*
2 tablespoons cornstarch
1/2 teaspoon salt
1/2 cup toasted flaked coconut
1 teaspoon coconut extract (optional)
* May substitute 24 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. Set aside.
Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients. Pour mixture into pastry shell.
Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean. Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.
Nutritional Information (Per Serving): Calories: 194; Protein: 6 g; Sodium: 301 mg; Cholesterol: 115 mg; Fat: 11 g; Carbohydrates: 19 g
Exchanges: 1/2 milk, 1/2 starch, 2 fat
GARLIC CAULIFLOWER
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/78.shtml
Ingredients
1 small head of cauliflower
1 tablespoons virgin olive oil
2 large cloves garlic-minced
1 tablespoon toasted sesame seeds
Dash paprika (optional)
Pepper to taste (optional)
Directions
In a large kettle, bring 2 quarts of water to a boil.
Trim cauliflower and break into flowerets.
Drop into boiling water and cook about 2 minutes.
Drain in a colander.
In a large, non-stick skillet, heat oil and toast garlic.
Add cauliflower and sesame seeds and saute for 1 minute.
Dust with paprika and pepper before serving (optional).
Nutritional Information Per Serving: Calories: 76; Protein: 3 g; Fat: 5 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Fat
VEGGIE PATCH SOUP
Yield: 10 servings
Online version: http://diabeticgourmet.com/recipes/html/835.shtml
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Ingredients
6 cups water
2 medium-sized white potatoes, peeled and cut into 1-inch chunks
4 large tomatoes, cored and cut into 1-inch chunks
4 medium-sized carrots, peeled and cut into 1-inch chunks
3 medium-sized zucchini, cut into 1-inch chunks
2 medium-sized green bell peppers, coarsely chopped
2 medium-sized onions, coarsely chopped
3 garlic cloves, minced
1-1/2 teaspoons salt
1/2 teaspoon black pepper
Directions
In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.
Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.
Nutritional Information Per Serving: Calories: 84; Protein: 2 g; Sodium: 383 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 20 g; Exchanges: 1/2 Starch, 2 Vegetable
CHEESE LASAGNA
Servings: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/3.shtml
Ingredients
6 ounces whole wheat lasagna noodles
1/2 cup tomato sauce
1 cup onion, bell pepper and mushrooms (mix of all three)
1-1/2 cups low-fat cottage cheese
2 eggs
2 tablespoons Parmesan cheese
3 ounces grated mozzarella cheese
Directions
Cook lasagna noodles in boiling water until tender. Drain and set aside.
Combine tomato sauce and chopped onions, peppers and mushrooms.
Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.
Preheat oven to 350F.
In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with remaining parmesan cheese.
Bake for 25 minutes, then serve hot.
Nutritional Information Per Serving: Calories: 500; Protein: 36 g; Fat: 10 g; Carbohydrates: 52 g; Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable
SPINACH VEGETABLE KUGEL
The recipe starts off, “The vegetables for this colorful, vitamin-packed kugel can be prepared quickly in the food processor. Double the recipe for a large crowd. It's a winner! Use frozen spinach instead of fresh if you prefer.” Servings: 6
Find this recipe online at: http://diabeticgourmet.com/recipes/html/2.shtml
Ingredients
10 oz. package (300g) fresh spinach
2 onions, chopped
1 stalk celery, chopped
1 red pepper, chopped
3 carrots, grated
1 cup mushrooms, chopped
1 tablespoon olive oil
2 eggs plus 2 whites (or 3 eggs)
3/4 teaspoon salt
1/4 teaspoon each pepper and garlic powder
1/2 teaspoon dried basil
1/4 cup matzo meal
Directions
Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on HIGH for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.
Heat oil in a non-stick skillet on medium heat. Saute onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on HIGH).
Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.
Nutritional Information Per Serving: Calories: 81; Protein: 4 g; Fat: 2.7 g; Carbohydrates: 11 g; Exchanges: 1/3 Bread/Starch; 1/2 Vegetable
Showing posts with label Spinach Vegetable Kugel. Show all posts
Showing posts with label Spinach Vegetable Kugel. Show all posts
Thursday, July 11, 2019
Thursday, May 12, 2016
Diabetic Thursday
It's Thursday, which means that it's Diabetic Thursday. Here are today's six diabetic recipes to try out, including two pie recipes! Enjoy!
BANANA PINEAPPLE TROPICAL PIE
Ingredients
Pastry for single crust 9-inch pie
2 packages (8 oz. each) reduced-fat cream cheese, softened
1/2 cup Equal Spoonful or Granulated*
1 container (8 oz.) light whipped topping, thawed if frozen
1 can (8 oz.) crushed pineapple, well drained
1/4 cup flaked coconut, divided
1/2 teaspoon rum extract
2 medium ripe bananas, cut into 1/2-inch thick slices
1 tablespoon chopped pecans
* May substitute 12 packets Equal sweetener
Directions
Preheat oven to 375F. 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 side and bottom of pastry with tines of a fork. Bake 10 to 12 minutes or until lightly browned. Cool completely on wire rack.
Meanwhile, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Gradually mix in whipped topping, pineapple, 3 tablespoons coconut and rum extract.
Place half of cream cheese mixture over pie crust. Arrange banana slices in single layer. Top with remaining cream cheese mixture. Sprinkle top of pie with remaining 1 tablespoon coconut and chopped pecans. Refrigerate 2 to 3 hours before serving.
Nutritional Information (Per Serving): Calories: 272; Protein: 6 g; Sodium: 199 mg; Cholesterol: 29 mg; Fat: 16 g; Carbohydrates: 26 g
Exchanges: 1-1/2 starch, 1/2 fruit, 3 fat
COCONUT CUSTARD PIE
Ingredients
Pastry for single-crust 9 inch pie
4 eggs
2 cups 2% milk
1 cup Equal Spoonful or Granulated*
2 tablespoons cornstarch
1/2 teaspoon salt
1/2 cup toasted flaked coconut
1 teaspoon coconut extract (optional)
* May substitute 24 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. Set aside.
Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients. Pour mixture into pastry shell.
Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean. Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.
Nutritional Information (Per Serving): Calories: 194; Protein: 6 g; Sodium: 301 mg; Cholesterol: 115 mg; Fat: 11 g; Carbohydrates: 19 g
Exchanges: 1/2 milk, 1/2 starch, 2 fat
GARLIC CAULIFLOWER
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/78.shtml
Ingredients
1 small head of cauliflower
1 tablespoons virgin olive oil
2 large cloves garlic-minced
1 tablespoon toasted sesame seeds
Dash paprika (optional)
Pepper to taste (optional)
Directions
In a large kettle, bring 2 quarts of water to a boil.
Trim cauliflower and break into flowerets.
Drop into boiling water and cook about 2 minutes.
Drain in a colander.
In a large, non-stick skillet, heat oil and toast garlic.
Add cauliflower and sesame seeds and saute for 1 minute.
Dust with paprika and pepper before serving (optional).
Nutritional Information Per Serving: Calories: 76; Protein: 3 g; Fat: 5 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Fat
VEGGIE PATCH SOUP
Yield: 10 servings
Online version: http://diabeticgourmet.com/recipes/html/835.shtml
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Ingredients
6 cups water
2 medium-sized white potatoes, peeled and cut into 1-inch chunks
4 large tomatoes, cored and cut into 1-inch chunks
4 medium-sized carrots, peeled and cut into 1-inch chunks
3 medium-sized zucchini, cut into 1-inch chunks
2 medium-sized green bell peppers, coarsely chopped
2 medium-sized onions, coarsely chopped
3 garlic cloves, minced
1-1/2 teaspoons salt
1/2 teaspoon black pepper
Directions
In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.
Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.
Nutritional Information Per Serving: Calories: 84; Protein: 2 g; Sodium: 383 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 20 g; Exchanges: 1/2 Starch, 2 Vegetable
CHEESE LASAGNA
Servings: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/3.shtml
Ingredients
6 ounces whole wheat lasagna noodles
1/2 cup tomato sauce
1 cup onion, bell pepper and mushrooms (mix of all three)
1-1/2 cups low-fat cottage cheese
2 eggs
2 tablespoons Parmesan cheese
3 ounces grated mozzarella cheese
Directions
Cook lasagna noodles in boiling water until tender. Drain and set aside.
Combine tomato sauce and chopped onions, peppers and mushrooms.
Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.
Preheat oven to 350F.
In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with remaining parmesan cheese.
Bake for 25 minutes, then serve hot.
Nutritional Information Per Serving: Calories: 500; Protein: 36 g; Fat: 10 g; Carbohydrates: 52 g; Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable
SPINACH VEGETABLE KUGEL
The recipe starts off, “The vegetables for this colorful, vitamin-packed kugel can be prepared quickly in the food processor. Double the recipe for a large crowd. It's a winner! Use frozen spinach instead of fresh if you prefer.” Servings: 6
Find this recipe online at: http://diabeticgourmet.com/recipes/html/2.shtml
Ingredients
10 oz. package (300g) fresh spinach
2 onions, chopped
1 stalk celery, chopped
1 red pepper, chopped
3 carrots, grated
1 cup mushrooms, chopped
1 tablespoon olive oil
2 eggs plus 2 whites (or 3 eggs)
3/4 teaspoon salt
1/4 teaspoon each pepper and garlic powder
1/2 teaspoon dried basil
1/4 cup matzo meal
Directions
Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on HIGH for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.
Heat oil in a non-stick skillet on medium heat. Saute onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on HIGH).
Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.
Nutritional Information Per Serving: Calories: 81; Protein: 4 g; Fat: 2.7 g; Carbohydrates: 11 g; Exchanges: 1/3 Bread/Starch; 1/2 Vegetable
BANANA PINEAPPLE TROPICAL PIE
Ingredients
Pastry for single crust 9-inch pie
2 packages (8 oz. each) reduced-fat cream cheese, softened
1/2 cup Equal Spoonful or Granulated*
1 container (8 oz.) light whipped topping, thawed if frozen
1 can (8 oz.) crushed pineapple, well drained
1/4 cup flaked coconut, divided
1/2 teaspoon rum extract
2 medium ripe bananas, cut into 1/2-inch thick slices
1 tablespoon chopped pecans
* May substitute 12 packets Equal sweetener
Directions
Preheat oven to 375F. 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 side and bottom of pastry with tines of a fork. Bake 10 to 12 minutes or until lightly browned. Cool completely on wire rack.
Meanwhile, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Gradually mix in whipped topping, pineapple, 3 tablespoons coconut and rum extract.
Place half of cream cheese mixture over pie crust. Arrange banana slices in single layer. Top with remaining cream cheese mixture. Sprinkle top of pie with remaining 1 tablespoon coconut and chopped pecans. Refrigerate 2 to 3 hours before serving.
Nutritional Information (Per Serving): Calories: 272; Protein: 6 g; Sodium: 199 mg; Cholesterol: 29 mg; Fat: 16 g; Carbohydrates: 26 g
Exchanges: 1-1/2 starch, 1/2 fruit, 3 fat
COCONUT CUSTARD PIE
Ingredients
Pastry for single-crust 9 inch pie
4 eggs
2 cups 2% milk
1 cup Equal Spoonful or Granulated*
2 tablespoons cornstarch
1/2 teaspoon salt
1/2 cup toasted flaked coconut
1 teaspoon coconut extract (optional)
* May substitute 24 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. Set aside.
Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients. Pour mixture into pastry shell.
Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean. Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.
Nutritional Information (Per Serving): Calories: 194; Protein: 6 g; Sodium: 301 mg; Cholesterol: 115 mg; Fat: 11 g; Carbohydrates: 19 g
Exchanges: 1/2 milk, 1/2 starch, 2 fat
GARLIC CAULIFLOWER
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/78.shtml
Ingredients
1 small head of cauliflower
1 tablespoons virgin olive oil
2 large cloves garlic-minced
1 tablespoon toasted sesame seeds
Dash paprika (optional)
Pepper to taste (optional)
Directions
In a large kettle, bring 2 quarts of water to a boil.
Trim cauliflower and break into flowerets.
Drop into boiling water and cook about 2 minutes.
Drain in a colander.
In a large, non-stick skillet, heat oil and toast garlic.
Add cauliflower and sesame seeds and saute for 1 minute.
Dust with paprika and pepper before serving (optional).
Nutritional Information Per Serving: Calories: 76; Protein: 3 g; Fat: 5 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Fat
VEGGIE PATCH SOUP
Yield: 10 servings
Online version: http://diabeticgourmet.com/recipes/html/835.shtml
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Ingredients
6 cups water
2 medium-sized white potatoes, peeled and cut into 1-inch chunks
4 large tomatoes, cored and cut into 1-inch chunks
4 medium-sized carrots, peeled and cut into 1-inch chunks
3 medium-sized zucchini, cut into 1-inch chunks
2 medium-sized green bell peppers, coarsely chopped
2 medium-sized onions, coarsely chopped
3 garlic cloves, minced
1-1/2 teaspoons salt
1/2 teaspoon black pepper
Directions
In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.
Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.
Nutritional Information Per Serving: Calories: 84; Protein: 2 g; Sodium: 383 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 20 g; Exchanges: 1/2 Starch, 2 Vegetable
CHEESE LASAGNA
Servings: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/3.shtml
Ingredients
6 ounces whole wheat lasagna noodles
1/2 cup tomato sauce
1 cup onion, bell pepper and mushrooms (mix of all three)
1-1/2 cups low-fat cottage cheese
2 eggs
2 tablespoons Parmesan cheese
3 ounces grated mozzarella cheese
Directions
Cook lasagna noodles in boiling water until tender. Drain and set aside.
Combine tomato sauce and chopped onions, peppers and mushrooms.
Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.
Preheat oven to 350F.
In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with remaining parmesan cheese.
Bake for 25 minutes, then serve hot.
Nutritional Information Per Serving: Calories: 500; Protein: 36 g; Fat: 10 g; Carbohydrates: 52 g; Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable
SPINACH VEGETABLE KUGEL
The recipe starts off, “The vegetables for this colorful, vitamin-packed kugel can be prepared quickly in the food processor. Double the recipe for a large crowd. It's a winner! Use frozen spinach instead of fresh if you prefer.” Servings: 6
Find this recipe online at: http://diabeticgourmet.com/recipes/html/2.shtml
Ingredients
10 oz. package (300g) fresh spinach
2 onions, chopped
1 stalk celery, chopped
1 red pepper, chopped
3 carrots, grated
1 cup mushrooms, chopped
1 tablespoon olive oil
2 eggs plus 2 whites (or 3 eggs)
3/4 teaspoon salt
1/4 teaspoon each pepper and garlic powder
1/2 teaspoon dried basil
1/4 cup matzo meal
Directions
Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on HIGH for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.
Heat oil in a non-stick skillet on medium heat. Saute onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on HIGH).
Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.
Nutritional Information Per Serving: Calories: 81; Protein: 4 g; Fat: 2.7 g; Carbohydrates: 11 g; Exchanges: 1/3 Bread/Starch; 1/2 Vegetable
Thursday, June 4, 2015
Diabetic Thursday
Thursday - time for this week's diabetic recipes. Kugel, muffins, parfaits, and more. Enjoy!
SPINACH VEGETABLE KUGEL
This starts off, “The vegetables for this colorful, vitamin-packed kugel can be prepared quickly in the food processor. Double the recipe for a large crowd. It's a winner! Use frozen spinach instead of fresh if you prefer.” Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/2.shtml
Ingredients
10 oz. package (300g) fresh spinach
2 onions, chopped
1 stalk celery, chopped
1 red pepper, chopped
3 carrots, grated
1 cup mushrooms, chopped
1 tablespoon olive oil
2 eggs plus 2 whites (or 3 eggs)
3/4 teaspoon salt
1/4 teaspoon each pepper and garlic powder
1/2 teaspoon dried basil
1/4 cup matzo meal
Directions
Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on HIGH for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.
Heat oil in a non-stick skillet on medium heat. Saute onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on HIGH).
Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.
Nutritional Information Per Serving: Calories: 81; Protein: 4 g; Fat: 2.7 g; Carbohydrates: 11 g; Exchanges: 1/3 Bread/Starch; 1/2 Vegetable
BLUEBERRY LEMON MUFFINS
Yield: 10 muffins
Source: "The Diabetes Food and Nutritional Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Ingredients
2 cups all-purpose flour
1/4 cup brown sugar
1 teaspoon baking powder
1/4 teaspoon baking soda
Pinch salt
1 cup plain, nonfat yogurt
1 teaspoon lemon extract
1 egg
1 egg white
3/4 cup fresh blueberries
Zest of 1 lemon
Directions
Preheat the oven to 400 degrees F.
Lightly oil 10 standard-sized muffin cups or use nonstick bakeware.
In a large bowl, combine the flour, brown sugar, baking powder, baking soda, and salt. In a small bowl, beat together the yogurt, extract, egg, and egg white. Add the yogurt mixture to the flour mixture and mix until just combined. Fold in the blueberries and lemon zest.
Spoon the batter into the prepared muffin cups, two-third full. Bake for 15 minutes until a tester comes out clean and muffins are slightly browned.
Remove muffins from the oven. Let cool in the pan for 10 minutes. Turn out muffins and cool completely before storage.
Nutritional Information Per Serving (1 muffin): Calories: 141, Fat: 1 g, Cholesterol: 22 mg, Sodium: 109 mg, Carbohydrate: 28 g, Dietary Fiber: 1 g, Sugars: 8 g, Protein: 5 g; Diabetic Exchanges: 2 Starch
TURKEY BURGERS
4 Servings
Source: Light and Easy Diabetes Cuisine
Find this recipe at: http://diabeticgourmet.com/recipes/html/423.shtml
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Protein: 17 g; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Carbohydrates: 5 g, Exchanges: 3 Meat
CHICKEN WITH TRI-COLORED PEPPERS
Yield: 4 servings
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/403.shtml
Ingredients
2 teaspoons canola oil
1 pound boneless, skinless chicken breasts, cut into 2-inch strips
1/2 cup diced onion
2 cloves garlic, minced
1 each small red, yellow, and green bell peppers, seeded and sliced into 1-inch strips
1/2 cup fat-free, reduced-sodium chicken broth
2 tablespoons lite soy sauce
1 tablespoon white wine (optional)
1/2 teaspoon sesame oil
2 teaspoons cornstarch
Directions
In a wok or heavy skillet over medium-high heat, heat the canola oil. Add the chicken and saute for 2 minutes. Add the onion and garlic and saute for 4-5 minutes more.
Remove the chicken and onion from the pan. Add the peppers and saute for 5 minutes.
Combine the broth, soy sauce, white wine, sesame oil, and cornstarch in a measuring cup and mix well.
Add the sauce to the peppers. Add the chicken and onions back to the pan. Stir for 1-2 minutes until sauce has thickened.
Nutritional Information Per Serving: Calories: 204; Protein: 27 g; Fat: 6 g; Sodium: 425 mg; Cholesterol: 68 mg; Carbohydrates: 10 g; Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat
REALLY RASPBERRY PARFAITS
Yield: 4 servings
Source: "Diabetic Dream Desserts"
Info: http://diabeticgourmet.com/book_archive/details/61.shtml
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping. Place 1/4 cup of raspberries in each of four 8-ounce wine glasses. Top the berries in each glass with 3 tablespoons of the yogurt mixture. Repeat the layers and top each serving with a sprinkling of almonds. Serve immediately.
Nutritional Information Per Serving (1/4 of recipe): Calories: 83, Carbohydrate: 14 g, Cholesterol: 1 mg, Fat: 2.3 g, Fiber: 4.5 g, Protein: 2.7 g, Calcium: 83 mg; Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat
WARM CHICKEN SALAD
Yield: 4-1/2 cups (6 servings)
Find this recipe at: http://diabeticgourmet.com/recipes/html/379.shtml
Ingredients
2 cups diced cooked chicken (8 ounces)
2 cups chopped celery
1/3 cup light mayonnaise
1/4 cup slivered almonds
2 tablespoons fresh lemon juice
1/4 cup chopped green bell pepper
1/4 cup finely chopped onion
2 tablespoons chopped pimiento
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 cup (about 1 ounce) grated or shredded Swiss cheese
2 cups (2-oz) fat-free or reduced-fat potato chips, coarsely crushed
Directions
Preheat the oven to 350 degrees F. Spray a 2-quart casserole with non-stick pan spray.
Mix all the ingredients except the cheese and potato chips in a large bowl. Turn into the casserole. Top with the cheese and crushed potato chips.
Bake about 25 minutes, until the cheese is melted and the salad is hot.
Nutritional Information Per Serving: Calories: 212; Protein: 15 g ; Fat: 11 g ; Sodium: 439 mg; Cholesterol: 43 mg; Carbohydrates: 13 g; Exchanges: 1/2 Starch, 1 Vegetable, 2 Medium-Fat Meat
SPINACH VEGETABLE KUGEL
This starts off, “The vegetables for this colorful, vitamin-packed kugel can be prepared quickly in the food processor. Double the recipe for a large crowd. It's a winner! Use frozen spinach instead of fresh if you prefer.” Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/2.shtml
Ingredients
10 oz. package (300g) fresh spinach
2 onions, chopped
1 stalk celery, chopped
1 red pepper, chopped
3 carrots, grated
1 cup mushrooms, chopped
1 tablespoon olive oil
2 eggs plus 2 whites (or 3 eggs)
3/4 teaspoon salt
1/4 teaspoon each pepper and garlic powder
1/2 teaspoon dried basil
1/4 cup matzo meal
Directions
Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on HIGH for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.
Heat oil in a non-stick skillet on medium heat. Saute onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on HIGH).
Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.
Nutritional Information Per Serving: Calories: 81; Protein: 4 g; Fat: 2.7 g; Carbohydrates: 11 g; Exchanges: 1/3 Bread/Starch; 1/2 Vegetable
BLUEBERRY LEMON MUFFINS
Yield: 10 muffins
Source: "The Diabetes Food and Nutritional Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Ingredients
2 cups all-purpose flour
1/4 cup brown sugar
1 teaspoon baking powder
1/4 teaspoon baking soda
Pinch salt
1 cup plain, nonfat yogurt
1 teaspoon lemon extract
1 egg
1 egg white
3/4 cup fresh blueberries
Zest of 1 lemon
Directions
Preheat the oven to 400 degrees F.
Lightly oil 10 standard-sized muffin cups or use nonstick bakeware.
In a large bowl, combine the flour, brown sugar, baking powder, baking soda, and salt. In a small bowl, beat together the yogurt, extract, egg, and egg white. Add the yogurt mixture to the flour mixture and mix until just combined. Fold in the blueberries and lemon zest.
Spoon the batter into the prepared muffin cups, two-third full. Bake for 15 minutes until a tester comes out clean and muffins are slightly browned.
Remove muffins from the oven. Let cool in the pan for 10 minutes. Turn out muffins and cool completely before storage.
Nutritional Information Per Serving (1 muffin): Calories: 141, Fat: 1 g, Cholesterol: 22 mg, Sodium: 109 mg, Carbohydrate: 28 g, Dietary Fiber: 1 g, Sugars: 8 g, Protein: 5 g; Diabetic Exchanges: 2 Starch
TURKEY BURGERS
4 Servings
Source: Light and Easy Diabetes Cuisine
Find this recipe at: http://diabeticgourmet.com/recipes/html/423.shtml
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Protein: 17 g; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Carbohydrates: 5 g, Exchanges: 3 Meat
CHICKEN WITH TRI-COLORED PEPPERS
Yield: 4 servings
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/403.shtml
Ingredients
2 teaspoons canola oil
1 pound boneless, skinless chicken breasts, cut into 2-inch strips
1/2 cup diced onion
2 cloves garlic, minced
1 each small red, yellow, and green bell peppers, seeded and sliced into 1-inch strips
1/2 cup fat-free, reduced-sodium chicken broth
2 tablespoons lite soy sauce
1 tablespoon white wine (optional)
1/2 teaspoon sesame oil
2 teaspoons cornstarch
Directions
In a wok or heavy skillet over medium-high heat, heat the canola oil. Add the chicken and saute for 2 minutes. Add the onion and garlic and saute for 4-5 minutes more.
Remove the chicken and onion from the pan. Add the peppers and saute for 5 minutes.
Combine the broth, soy sauce, white wine, sesame oil, and cornstarch in a measuring cup and mix well.
Add the sauce to the peppers. Add the chicken and onions back to the pan. Stir for 1-2 minutes until sauce has thickened.
Nutritional Information Per Serving: Calories: 204; Protein: 27 g; Fat: 6 g; Sodium: 425 mg; Cholesterol: 68 mg; Carbohydrates: 10 g; Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat
REALLY RASPBERRY PARFAITS
Yield: 4 servings
Source: "Diabetic Dream Desserts"
Info: http://diabeticgourmet.com/book_archive/details/61.shtml
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping. Place 1/4 cup of raspberries in each of four 8-ounce wine glasses. Top the berries in each glass with 3 tablespoons of the yogurt mixture. Repeat the layers and top each serving with a sprinkling of almonds. Serve immediately.
Nutritional Information Per Serving (1/4 of recipe): Calories: 83, Carbohydrate: 14 g, Cholesterol: 1 mg, Fat: 2.3 g, Fiber: 4.5 g, Protein: 2.7 g, Calcium: 83 mg; Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat
WARM CHICKEN SALAD
Yield: 4-1/2 cups (6 servings)
Find this recipe at: http://diabeticgourmet.com/recipes/html/379.shtml
Ingredients
2 cups diced cooked chicken (8 ounces)
2 cups chopped celery
1/3 cup light mayonnaise
1/4 cup slivered almonds
2 tablespoons fresh lemon juice
1/4 cup chopped green bell pepper
1/4 cup finely chopped onion
2 tablespoons chopped pimiento
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 cup (about 1 ounce) grated or shredded Swiss cheese
2 cups (2-oz) fat-free or reduced-fat potato chips, coarsely crushed
Directions
Preheat the oven to 350 degrees F. Spray a 2-quart casserole with non-stick pan spray.
Mix all the ingredients except the cheese and potato chips in a large bowl. Turn into the casserole. Top with the cheese and crushed potato chips.
Bake about 25 minutes, until the cheese is melted and the salad is hot.
Nutritional Information Per Serving: Calories: 212; Protein: 15 g ; Fat: 11 g ; Sodium: 439 mg; Cholesterol: 43 mg; Carbohydrates: 13 g; Exchanges: 1/2 Starch, 1 Vegetable, 2 Medium-Fat Meat
Thursday, December 18, 2014
Diabetic Thursday
More diabetic recipes that help bust the myth that if it's diabetic, it must be boring. These recipes are any but boring. Enjoy!
NOTE: Since next Thursday is Christmas, I'll add next week's Diabetic Thursday on Wednesday, for two blog postings and nothing on Thursday (just like I did Thanksgiving week). However, I'll probably post the following week's diabetic recipes on Thursday (New Year's Day). In the meantime, enjoy whichever holiday(s) you celebrate, and may you have a truly peaceful, joyful, magical holiday season!
BLUEBERRY MELON FREEZE
This recipe can be found online at http://diabeticgourmet.com/recipes/html/1234.shtml
Yield: 8 servings Serving Size: 3/4 cup freeze, 1/4 cup
Ingredients
2 cups honeydew melon chunks
4 teaspoons fresh mint leaves + additional for garnish
32 ounces fat-free plain Greek-style yogurt
6 tablespoons Splenda No Calorie Sweetener, Granulated
2 cups blueberries
Directions
Place melon, mint, 2 cups yogurt, and 2 tablespoons Splenda Granulated Sweetener into blender and puree until smooth. Transfer puree to plastic container. Repeat with blueberries, remaining 2 cups yogurt, and remaining 4 tablespoons Splenda Granulated Sweetener. Transfer to a different plastic container.
Cover both containers of puree with lids and freeze for 2 hours, stirring each every 30 minutes to break up ice crystals.
Remove from freezer a few minutes before serving. Spoon mounds of each frozen puree into glass dessert cups or wine glasses and garnish with mint leaves. (If purees are too firm to serve, microwave about 10 seconds on medium power to soften slightly.)
Nutritional Information Per Serving: Calories: 100; Protein: 10 g; Sodium: 50 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 24 g; Carbohydrates: 15 g
TACO SALAD WITH CUMIN DRESSING
Servings: 8
This can be viewed at http://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
ALMOND CHEESECAKE BARS
”Light and creamy cheesecake bars topped with toasted almonds.”
Serves: 20; Serving Size: 1 bar
View Online with Photo: http://diabeticgourmet.com/recipes/html/1229.shtml
Ingredients
Crust:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 1/4 cups graham cracker or vanilla wafer crumbs
1/3 cup light butter, melted
1/4 cup toasted sliced almonds, finely ground
Filling:
12 ounces reduced fat cream cheese
1/2 cup Splenda No Calorie Sweetener, Granulated
2 large eggs
1/4 cup reduced fat sour cream
2-1/2 teaspoons vanilla extract
1 teaspoon almond extract
1/4 cup toasted, sliced almonds
Directions
Preheat oven to 350 degrees F.
Spray an 8x8 pan with non-stick cooking spray.
Mix crust ingredients together in a mixing bowl. Mix well. Press into prepared pan. Bake 10-12 minutes or until firm.
Mix cream cheese and Splenda Granulated Sweetener together until smooth. Add eggs, one at a time, scraping the sides of the bowl, and mixing well after each addition. Add sour cream and extracts; mix well. Pour over prepared crust.
Bake in preheated oven for 40 to 47 minutes, or until firm. Top with toasted almonds.
Nutritional Information Per Serving: Calories: 120; Protein: 4 g; Fat: 8 g; Sodium: 105 mg; Cholesterol: 35 mg; Saturated Fat: 3.5 g; Dietary Fiber: 0 g; Sugars: 4 g; Carbohydrates: 8 g; Sugars: 5 g; Carbohydrates: 11 g
CRANBERRY WALNUT MUFFINS
The recipe starts off, “These muffins are perfectly tart, sweet, and delicious - especially right out of the oven.”
Yield: 8 Servings; Serving Size: 1 muffin
View Online: http://diabeticgourmet.com/recipes/html/1170.shtml
Ingredients
1-1/4 cups Splenda No Calorie Sweetener, Granulated
1-1/2 cups all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon cinnamon
2/3 cup buttermilk
1/4 cup butter, melted
2 large eggs
1 teaspoon grated orange zest
1/4 cup chopped walnuts
2/3 cup chopped fresh or frozen cranberries
Directions
Preheat oven to 375 degrees F. Spray 8 cups of a 12-cup muffin pan with butter-flavored cooking spray. Set aside.
Mix Splenda Granulated Sweetener, flour, baking powder, baking soda, and cinnamon together in a medium-sized mixing bowl. Set aside.
Mix buttermilk, melted butter, eggs and orange zest together in a small mixing bowl. Add to flour mixture. Mix gently to combine. Add walnuts and cranberries and stir until just blended.
Spoon batter into eight muffin cups. Bake in preheated 375 degrees F oven 20-25 minutes or until a toothpick inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 210; Calories from Fat: 90; Protein: 5 g; Fat: 10 g; Sodium: 320 mg; Cholesterol: 70 mg; Saturated Fat: 4.5 g; Dietary Fiber: 1 g; Sugars: 5 g; Carbohydrates: 24 g
CHEESE LASAGNA
Servings: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/3.shtml
Ingredients
6 ounces whole wheat lasagna noodles
1/2 cup tomato sauce
1 cup onion, bell pepper and mushrooms (mix of all three)
1-1/2 cups low-fat cottage cheese
2 eggs
2 tablespoons Parmesan cheese
3 ounces grated mozzarella cheese
Directions
Cook lasagna noodles in boiling water until tender. Drain and set aside.
Combine tomato sauce and chopped onions, peppers and mushrooms.
Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.
Preheat oven to 350F.
In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with remaining parmesan cheese.
Bake for 25 minutes, then serve hot.
Nutritional Information Per Serving: Calories: 500; Protein: 36 g; Fat: 10 g; Carbohydrates: 52 g; Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable
SPINACH VEGETABLE KUGEL
The recipe starts off, “The vegetables for this colorful, vitamin-packed kugel can be prepared quickly in the food processor. Double the recipe for a large crowd. It's a winner! Use frozen spinach instead of fresh if you prefer.” Servings: 6
Find this recipe online at: http://diabeticgourmet.com/recipes/html/2.shtml
Ingredients
10 oz. package (300g) fresh spinach
2 onions, chopped
1 stalk celery, chopped
1 red pepper, chopped
3 carrots, grated
1 cup mushrooms, chopped
1 tablespoon olive oil
2 eggs plus 2 whites (or 3 eggs)
3/4 teaspoon salt
1/4 teaspoon each pepper and garlic powder
1/2 teaspoon dried basil
1/4 cup matzo meal
Directions
Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on HIGH for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.
Heat oil in a non-stick skillet on medium heat. Saute onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on HIGH).
Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.
Nutritional Information Per Serving: Calories: 81; Protein: 4 g; Fat: 2.7 g; Carbohydrates: 11 g; Exchanges: 1/3 Bread/Starch; 1/2 Vegetable
NOTE: Since next Thursday is Christmas, I'll add next week's Diabetic Thursday on Wednesday, for two blog postings and nothing on Thursday (just like I did Thanksgiving week). However, I'll probably post the following week's diabetic recipes on Thursday (New Year's Day). In the meantime, enjoy whichever holiday(s) you celebrate, and may you have a truly peaceful, joyful, magical holiday season!
BLUEBERRY MELON FREEZE
This recipe can be found online at http://diabeticgourmet.com/recipes/html/1234.shtml
Yield: 8 servings Serving Size: 3/4 cup freeze, 1/4 cup
Ingredients
2 cups honeydew melon chunks
4 teaspoons fresh mint leaves + additional for garnish
32 ounces fat-free plain Greek-style yogurt
6 tablespoons Splenda No Calorie Sweetener, Granulated
2 cups blueberries
Directions
Place melon, mint, 2 cups yogurt, and 2 tablespoons Splenda Granulated Sweetener into blender and puree until smooth. Transfer puree to plastic container. Repeat with blueberries, remaining 2 cups yogurt, and remaining 4 tablespoons Splenda Granulated Sweetener. Transfer to a different plastic container.
Cover both containers of puree with lids and freeze for 2 hours, stirring each every 30 minutes to break up ice crystals.
Remove from freezer a few minutes before serving. Spoon mounds of each frozen puree into glass dessert cups or wine glasses and garnish with mint leaves. (If purees are too firm to serve, microwave about 10 seconds on medium power to soften slightly.)
Nutritional Information Per Serving: Calories: 100; Protein: 10 g; Sodium: 50 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 24 g; Carbohydrates: 15 g
TACO SALAD WITH CUMIN DRESSING
Servings: 8
This can be viewed at http://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
ALMOND CHEESECAKE BARS
”Light and creamy cheesecake bars topped with toasted almonds.”
Serves: 20; Serving Size: 1 bar
View Online with Photo: http://diabeticgourmet.com/recipes/html/1229.shtml
Ingredients
Crust:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 1/4 cups graham cracker or vanilla wafer crumbs
1/3 cup light butter, melted
1/4 cup toasted sliced almonds, finely ground
Filling:
12 ounces reduced fat cream cheese
1/2 cup Splenda No Calorie Sweetener, Granulated
2 large eggs
1/4 cup reduced fat sour cream
2-1/2 teaspoons vanilla extract
1 teaspoon almond extract
1/4 cup toasted, sliced almonds
Directions
Preheat oven to 350 degrees F.
Spray an 8x8 pan with non-stick cooking spray.
Mix crust ingredients together in a mixing bowl. Mix well. Press into prepared pan. Bake 10-12 minutes or until firm.
Mix cream cheese and Splenda Granulated Sweetener together until smooth. Add eggs, one at a time, scraping the sides of the bowl, and mixing well after each addition. Add sour cream and extracts; mix well. Pour over prepared crust.
Bake in preheated oven for 40 to 47 minutes, or until firm. Top with toasted almonds.
Nutritional Information Per Serving: Calories: 120; Protein: 4 g; Fat: 8 g; Sodium: 105 mg; Cholesterol: 35 mg; Saturated Fat: 3.5 g; Dietary Fiber: 0 g; Sugars: 4 g; Carbohydrates: 8 g; Sugars: 5 g; Carbohydrates: 11 g
CRANBERRY WALNUT MUFFINS
The recipe starts off, “These muffins are perfectly tart, sweet, and delicious - especially right out of the oven.”
Yield: 8 Servings; Serving Size: 1 muffin
View Online: http://diabeticgourmet.com/recipes/html/1170.shtml
Ingredients
1-1/4 cups Splenda No Calorie Sweetener, Granulated
1-1/2 cups all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon cinnamon
2/3 cup buttermilk
1/4 cup butter, melted
2 large eggs
1 teaspoon grated orange zest
1/4 cup chopped walnuts
2/3 cup chopped fresh or frozen cranberries
Directions
Preheat oven to 375 degrees F. Spray 8 cups of a 12-cup muffin pan with butter-flavored cooking spray. Set aside.
Mix Splenda Granulated Sweetener, flour, baking powder, baking soda, and cinnamon together in a medium-sized mixing bowl. Set aside.
Mix buttermilk, melted butter, eggs and orange zest together in a small mixing bowl. Add to flour mixture. Mix gently to combine. Add walnuts and cranberries and stir until just blended.
Spoon batter into eight muffin cups. Bake in preheated 375 degrees F oven 20-25 minutes or until a toothpick inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 210; Calories from Fat: 90; Protein: 5 g; Fat: 10 g; Sodium: 320 mg; Cholesterol: 70 mg; Saturated Fat: 4.5 g; Dietary Fiber: 1 g; Sugars: 5 g; Carbohydrates: 24 g
CHEESE LASAGNA
Servings: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/3.shtml
Ingredients
6 ounces whole wheat lasagna noodles
1/2 cup tomato sauce
1 cup onion, bell pepper and mushrooms (mix of all three)
1-1/2 cups low-fat cottage cheese
2 eggs
2 tablespoons Parmesan cheese
3 ounces grated mozzarella cheese
Directions
Cook lasagna noodles in boiling water until tender. Drain and set aside.
Combine tomato sauce and chopped onions, peppers and mushrooms.
Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.
Preheat oven to 350F.
In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with remaining parmesan cheese.
Bake for 25 minutes, then serve hot.
Nutritional Information Per Serving: Calories: 500; Protein: 36 g; Fat: 10 g; Carbohydrates: 52 g; Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable
SPINACH VEGETABLE KUGEL
The recipe starts off, “The vegetables for this colorful, vitamin-packed kugel can be prepared quickly in the food processor. Double the recipe for a large crowd. It's a winner! Use frozen spinach instead of fresh if you prefer.” Servings: 6
Find this recipe online at: http://diabeticgourmet.com/recipes/html/2.shtml
Ingredients
10 oz. package (300g) fresh spinach
2 onions, chopped
1 stalk celery, chopped
1 red pepper, chopped
3 carrots, grated
1 cup mushrooms, chopped
1 tablespoon olive oil
2 eggs plus 2 whites (or 3 eggs)
3/4 teaspoon salt
1/4 teaspoon each pepper and garlic powder
1/2 teaspoon dried basil
1/4 cup matzo meal
Directions
Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on HIGH for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.
Heat oil in a non-stick skillet on medium heat. Saute onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on HIGH).
Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.
Nutritional Information Per Serving: Calories: 81; Protein: 4 g; Fat: 2.7 g; Carbohydrates: 11 g; Exchanges: 1/3 Bread/Starch; 1/2 Vegetable
Thursday, September 18, 2014
Diabetic Thursday
Another Thursday, which means more yummy recipes for diabetics, those who cook for diabetics, and those who love good food. Enjoy!
BREAD AND TOMATO SALAD
Yield: 6 servings
Source: The Eating Well Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/87.shtml
Online Recipe: http://diabeticgourmet.com/recipes/html/628.shtml
Ingredients
3 tablespoons extra-virgin olive oil
3 tablespoons lemon juice
1 small clove garlic, minced
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
4 cups diced seeded tomatoes (1-1/2 pounds)
2 cups cubed whole-wheat country bread (5 ounces), crusts removed
1/4 cup thinly slivered red onion
3 tablespoons chopped fresh basil
2 tablespoons capers, rinsed
Directions
Whisk oil, lemon juice, garlic, salt and pepper in a large bowl.
Add tomatoes, bread, onion, basil and capers. Toss to combine.
Let the salad sit for about 5 minutes to allow it to absorb the dressing's flavors, stirring occasionally. Serve at room temperature.
Nutritional Information Per Serving: Calories: 168; Protein: 3 g; Fat: 9 g; Sodium: 275 mg; Cholesterol: 0 mg; Carbohydrates: 19 g; Exchanges: 1 Starch, 1 Vegetable, 1-1/2 Fat
GINGERED ACORN SQUASH
Servings: 4
Source: American Heart Association Cookbook
View Online: http://diabeticgourmet.com/recipes/html/267.shtml
Ingredients
2 acorn squash (about 3/4 pound each)
8-ounce can pineapple tidbits in their own juice, drained
3 tablespoons raisins (optional)
2 tablespoons light brown sugar
1 tablespoon light margarine, melted
1 teaspoon freshly grated gingerroot
Directions
Preheat oven to 400 degrees F. Lightly spray a 13x9x2-inch baking dish with vegetable oil spray.
Cut squash in half. Scoop out and discard seeds. Put squash halves cut side up in baking dish.
In a small bowl, combine remaining ingredients. Spoon mixture into each squash cavity. Carefully pour a small amount of water around each squash. Bake, uncovered, for 45 minutes.
Nutritional Information Per Serving: Calories: 120; Protein: 1 g; Fat: 1 g; Sodium: 24 mg; Cholesterol: 0 mg; Carbohydrates: 29g; Exchanges: 1 Bread/Starch; 1 Vegetable, 1/2 Fruit
LIGHT LEMON CAKE
Yields 20 servings. See online at http://diabeticgourmet.com/recipes/html/840.shtml
Ingredients
1 box (1 pound, 2.25 ounces) white or lemon cake mix
1 cup water
1/2 cup nonfat or light sour cream
1/2 cup fat-free egg substitute
2 packages (4-serving size each) sugar-free lemon gelatin mix
1 cup boiling water
1 cup cold tap water
Frosting:
2 cups nonfat or light whipped topping
3/4 cup light lemon yogurt
Directions
Preheat the oven to 350 degrees F.
Place the cake mix, water, sour cream, and egg substitute in a large bowl and beat with an electric mixer for 2 minutes.
Coat a 9-by-13 inch pan with cooking spray and spread the mixture evenly in the pan. Bake for about 30 minutes, or just until the top springs back when lightly touched and a wooden toothpick inserted in the center of the cake comes out clean.
Let the cake cool to room temperature. Then, using a fork, poke holes in the cake at 1/2-inch intervals. Place the gelatin mix in a medium bowl and add the boiling water. Whisk for 2 minutes or until the gelatin is completely dissolved. Stir in the cold water. Slowly pour the gelatin mixture over the cake, allowing it to be absorbed.
Cover and refrigerate for at least 3 hours.
To make the frosting, place the whipped topping in a small bowl and fold in the yogurt. Spread the frosting over the cake and chill for an additional hour before serving.
Nutritional Information (Per Serving); Calories: 138; Protein: 3 g; Sodium: 218 mg; Cholesterol: 0 mg; Fat: 2 g; Carbohydrates; 26g; Exchanges: 2 Carbohydrate, 1/2 Fat
SPINACH VEGETABLE KUGEL
Servings: 6
Source: MealLeaniYumm!: All That's Missing is the Fat!
View Online: http://diabeticgourmet.com/recipes/html/2.shtml
Ingredients
10 oz. package (300g) fresh spinach
2 onions, chopped
1 stalk celery, chopped
1 red pepper, chopped
3 carrots, grated
1 cup mushrooms, chopped
1 tablespoon olive oil
2 eggs plus 2 whites (or 3 eggs)
3/4 teaspoon salt
1/4 teaspoon each pepper and garlic powder
1/2 teaspoon dried basil
1/4 cup matzo meal
Directions
Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on high for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.
Heat oil in a non-stick skillet on medium heat. Sauté onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on high).
Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.
Nutritional Information Per Serving Calories: 81; Protein: 4 g; Fat: 2.7 g; Carbohydrates: 11 g; Exchanges: 1/3 Bread/Starch; 1/2 Vegetable
MEAT MARINARA SAUCE
Serves 10, serving size is 1/2 cup. Can be viewed online at http://diabeticgourmet.com/recipes/html/690.shtml
Ingredients
2 tbsp vegetable oil
3/4 cup fresh chopped onion, chopped
1/4 tsp garlic powder
3/4 cup sliced green bell peppers, chopped
30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans
30 ounces no-salt tomato sauce, 2-15 ounce cans
2 bay leaves
1 tsp dried basil
1/4 tsp black pepper
1/4 tsp ground thyme
1 pound 90% lean ground beef or ground turkey
Directions
Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occasionally. Mash tomatoes into small pieces and stir into tomato sauce. Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.
Brown beef or turkey in skillet. Place in a colander or strainer.
Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.
Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.
Remove bay leaves and serve over pasta or rice.
Nutritional Information (Per Serving): Calories: 225; Protein: 14 g; Sodium: 67 mg; Fat: 8.5 g; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1 1/2 Meat, 4 1/2 Vegetable
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
BREAD AND TOMATO SALAD
Yield: 6 servings
Source: The Eating Well Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/87.shtml
Online Recipe: http://diabeticgourmet.com/recipes/html/628.shtml
Ingredients
3 tablespoons extra-virgin olive oil
3 tablespoons lemon juice
1 small clove garlic, minced
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
4 cups diced seeded tomatoes (1-1/2 pounds)
2 cups cubed whole-wheat country bread (5 ounces), crusts removed
1/4 cup thinly slivered red onion
3 tablespoons chopped fresh basil
2 tablespoons capers, rinsed
Directions
Whisk oil, lemon juice, garlic, salt and pepper in a large bowl.
Add tomatoes, bread, onion, basil and capers. Toss to combine.
Let the salad sit for about 5 minutes to allow it to absorb the dressing's flavors, stirring occasionally. Serve at room temperature.
Nutritional Information Per Serving: Calories: 168; Protein: 3 g; Fat: 9 g; Sodium: 275 mg; Cholesterol: 0 mg; Carbohydrates: 19 g; Exchanges: 1 Starch, 1 Vegetable, 1-1/2 Fat
GINGERED ACORN SQUASH
Servings: 4
Source: American Heart Association Cookbook
View Online: http://diabeticgourmet.com/recipes/html/267.shtml
Ingredients
2 acorn squash (about 3/4 pound each)
8-ounce can pineapple tidbits in their own juice, drained
3 tablespoons raisins (optional)
2 tablespoons light brown sugar
1 tablespoon light margarine, melted
1 teaspoon freshly grated gingerroot
Directions
Preheat oven to 400 degrees F. Lightly spray a 13x9x2-inch baking dish with vegetable oil spray.
Cut squash in half. Scoop out and discard seeds. Put squash halves cut side up in baking dish.
In a small bowl, combine remaining ingredients. Spoon mixture into each squash cavity. Carefully pour a small amount of water around each squash. Bake, uncovered, for 45 minutes.
Nutritional Information Per Serving: Calories: 120; Protein: 1 g; Fat: 1 g; Sodium: 24 mg; Cholesterol: 0 mg; Carbohydrates: 29g; Exchanges: 1 Bread/Starch; 1 Vegetable, 1/2 Fruit
LIGHT LEMON CAKE
Yields 20 servings. See online at http://diabeticgourmet.com/recipes/html/840.shtml
Ingredients
1 box (1 pound, 2.25 ounces) white or lemon cake mix
1 cup water
1/2 cup nonfat or light sour cream
1/2 cup fat-free egg substitute
2 packages (4-serving size each) sugar-free lemon gelatin mix
1 cup boiling water
1 cup cold tap water
Frosting:
2 cups nonfat or light whipped topping
3/4 cup light lemon yogurt
Directions
Preheat the oven to 350 degrees F.
Place the cake mix, water, sour cream, and egg substitute in a large bowl and beat with an electric mixer for 2 minutes.
Coat a 9-by-13 inch pan with cooking spray and spread the mixture evenly in the pan. Bake for about 30 minutes, or just until the top springs back when lightly touched and a wooden toothpick inserted in the center of the cake comes out clean.
Let the cake cool to room temperature. Then, using a fork, poke holes in the cake at 1/2-inch intervals. Place the gelatin mix in a medium bowl and add the boiling water. Whisk for 2 minutes or until the gelatin is completely dissolved. Stir in the cold water. Slowly pour the gelatin mixture over the cake, allowing it to be absorbed.
Cover and refrigerate for at least 3 hours.
To make the frosting, place the whipped topping in a small bowl and fold in the yogurt. Spread the frosting over the cake and chill for an additional hour before serving.
Nutritional Information (Per Serving); Calories: 138; Protein: 3 g; Sodium: 218 mg; Cholesterol: 0 mg; Fat: 2 g; Carbohydrates; 26g; Exchanges: 2 Carbohydrate, 1/2 Fat
SPINACH VEGETABLE KUGEL
Servings: 6
Source: MealLeaniYumm!: All That's Missing is the Fat!
View Online: http://diabeticgourmet.com/recipes/html/2.shtml
Ingredients
10 oz. package (300g) fresh spinach
2 onions, chopped
1 stalk celery, chopped
1 red pepper, chopped
3 carrots, grated
1 cup mushrooms, chopped
1 tablespoon olive oil
2 eggs plus 2 whites (or 3 eggs)
3/4 teaspoon salt
1/4 teaspoon each pepper and garlic powder
1/2 teaspoon dried basil
1/4 cup matzo meal
Directions
Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on high for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.
Heat oil in a non-stick skillet on medium heat. Sauté onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on high).
Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.
Nutritional Information Per Serving Calories: 81; Protein: 4 g; Fat: 2.7 g; Carbohydrates: 11 g; Exchanges: 1/3 Bread/Starch; 1/2 Vegetable
MEAT MARINARA SAUCE
Serves 10, serving size is 1/2 cup. Can be viewed online at http://diabeticgourmet.com/recipes/html/690.shtml
Ingredients
2 tbsp vegetable oil
3/4 cup fresh chopped onion, chopped
1/4 tsp garlic powder
3/4 cup sliced green bell peppers, chopped
30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans
30 ounces no-salt tomato sauce, 2-15 ounce cans
2 bay leaves
1 tsp dried basil
1/4 tsp black pepper
1/4 tsp ground thyme
1 pound 90% lean ground beef or ground turkey
Directions
Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occasionally. Mash tomatoes into small pieces and stir into tomato sauce. Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.
Brown beef or turkey in skillet. Place in a colander or strainer.
Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.
Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.
Remove bay leaves and serve over pasta or rice.
Nutritional Information (Per Serving): Calories: 225; Protein: 14 g; Sodium: 67 mg; Fat: 8.5 g; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1 1/2 Meat, 4 1/2 Vegetable
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
Thursday, June 26, 2014
Diabetic Meals
Yummy recipes for diabetics, those who cook for diabetics, and those who love good food. Enjoy!
BREAD AND TOMATO SALAD
Yield: 6 servings
Source: The Eating Well Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/87.shtml
Online Recipe: http://diabeticgourmet.com/recipes/html/628.shtml
Ingredients
3 tablespoons extra-virgin olive oil
3 tablespoons lemon juice
1 small clove garlic, minced
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
4 cups diced seeded tomatoes (1-1/2 pounds)
2 cups cubed whole-wheat country bread (5 ounces), crusts removed
1/4 cup thinly slivered red onion
3 tablespoons chopped fresh basil
2 tablespoons capers, rinsed
Directions
Whisk oil, lemon juice, garlic, salt and pepper in a large bowl.
Add tomatoes, bread, onion, basil and capers. Toss to combine.
Let the salad sit for about 5 minutes to allow it to absorb the dressing's flavors, stirring occasionally. Serve at room temperature.
Nutritional Information Per Serving: Calories: 168; Protein: 3 g; Fat: 9 g; Sodium: 275 mg; Cholesterol: 0 mg; Carbohydrates: 19 g; Exchanges: 1 Starch, 1 Vegetable, 1-1/2 Fat
GINGERED ACORN SQUASH
Servings: 4
Source: American Heart Association Cookbook
View Online: http://diabeticgourmet.com/recipes/html/267.shtml
Ingredients
2 acorn squash (about 3/4 pound each)
8-ounce can pineapple tidbits in their own juice, drained
3 tablespoons raisins (optional)
2 tablespoons light brown sugar
1 tablespoon light margarine, melted
1 teaspoon freshly grated gingerroot
Directions
Preheat oven to 400 degrees F. Lightly spray a 13x9x2-inch baking dish with vegetable oil spray.
Cut squash in half. Scoop out and discard seeds. Put squash halves cut side up in baking dish.
In a small bowl, combine remaining ingredients. Spoon mixture into each squash cavity. Carefully pour a small amount of water around each squash. Bake, uncovered, for 45 minutes.
Nutritional Information Per Serving: Calories: 120; Protein: 1 g; Fat: 1 g; Sodium: 24 mg; Cholesterol: 0 mg; Carbohydrates: 29g; Exchanges: 1 Bread/Starch; 1 Vegetable, 1/2 Fruit
LIGHT LEMON CAKE
Yields 20 servings. See online at http://diabeticgourmet.com/recipes/html/840.shtml
Ingredients
1 box (1 pound, 2.25 ounces) white or lemon cake mix
1 cup water
1/2 cup nonfat or light sour cream
1/2 cup fat-free egg substitute
2 packages (4-serving size each) sugar-free lemon gelatin mix
1 cup boiling water
1 cup cold tap water
Frosting:
2 cups nonfat or light whipped topping
3/4 cup light lemon yogurt
Directions
Preheat the oven to 350 degrees F.
Place the cake mix, water, sour cream, and egg substitute in a large bowl and beat with an electric mixer for 2 minutes.
Coat a 9-by-13 inch pan with cooking spray and spread the mixture evenly in the pan. Bake for about 30 minutes, or just until the top springs back when lightly touched and a wooden toothpick inserted in the center of the cake comes out clean.
Let the cake cool to room temperature. Then, using a fork, poke holes in the cake at 1/2-inch intervals. Place the gelatin mix in a medium bowl and add the boiling water. Whisk for 2 minutes or until the gelatin is completely dissolved. Stir in the cold water. Slowly pour the gelatin mixture over the cake, allowing it to be absorbed.
Cover and refrigerate for at least 3 hours.
To make the frosting, place the whipped topping in a small bowl and fold in the yogurt. Spread the frosting over the cake and chill for an additional hour before serving.
Nutritional Information (Per Serving); Calories: 138; Protein: 3 g; Sodium: 218 mg; Cholesterol: 0 mg; Fat: 2 g; Carbohydrates; 26g; Exchanges: 2 Carbohydrate, 1/2 Fat
SPINACH VEGETABLE KUGEL
Servings: 6
Source: MealLeaniYumm!: All That's Missing is the Fat!
View Online: http://diabeticgourmet.com/recipes/html/2.shtml
Ingredients
10 oz. package (300g) fresh spinach
2 onions, chopped
1 stalk celery, chopped
1 red pepper, chopped
3 carrots, grated
1 cup mushrooms, chopped
1 tablespoon olive oil
2 eggs plus 2 whites (or 3 eggs)
3/4 teaspoon salt
1/4 teaspoon each pepper and garlic powder
1/2 teaspoon dried basil
1/4 cup matzo meal
Directions
Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on high for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.
Heat oil in a non-stick skillet on medium heat. Sauté onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on high).
Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.
Nutritional Information Per Serving Calories: 81; Protein: 4 g; Fat: 2.7 g; Carbohydrates: 11 g; Exchanges: 1/3 Bread/Starch; 1/2 Vegetable
MEAT MARINARA SAUCE
Serves 10, serving size is 1/2 cup. Can be viewed online at http://diabeticgourmet.com/recipes/html/690.shtml
Ingredients
2 tbsp vegetable oil
3/4 cup fresh chopped onion, chopped
1/4 tsp garlic powder
3/4 cup sliced green bell peppers, chopped
30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans
30 ounces no-salt tomato sauce, 2-15 ounce cans
2 bay leaves
1 tsp dried basil
1/4 tsp black pepper
1/4 tsp ground thyme
1 pound 90% lean ground beef or ground turkey
Directions
Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occasionally. Mash tomatoes into small pieces and stir into tomato sauce. Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.
Brown beef or turkey in skillet. Place in a colander or strainer.
Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.
Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.
Remove bay leaves and serve over pasta or rice.
Nutritional Information (Per Serving): Calories: 225; Protein: 14 g; Sodium: 67 mg; Fat: 8.5 g; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1 1/2 Meat, 4 1/2 Vegetable
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
BREAD AND TOMATO SALAD
Yield: 6 servings
Source: The Eating Well Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/87.shtml
Online Recipe: http://diabeticgourmet.com/recipes/html/628.shtml
Ingredients
3 tablespoons extra-virgin olive oil
3 tablespoons lemon juice
1 small clove garlic, minced
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
4 cups diced seeded tomatoes (1-1/2 pounds)
2 cups cubed whole-wheat country bread (5 ounces), crusts removed
1/4 cup thinly slivered red onion
3 tablespoons chopped fresh basil
2 tablespoons capers, rinsed
Directions
Whisk oil, lemon juice, garlic, salt and pepper in a large bowl.
Add tomatoes, bread, onion, basil and capers. Toss to combine.
Let the salad sit for about 5 minutes to allow it to absorb the dressing's flavors, stirring occasionally. Serve at room temperature.
Nutritional Information Per Serving: Calories: 168; Protein: 3 g; Fat: 9 g; Sodium: 275 mg; Cholesterol: 0 mg; Carbohydrates: 19 g; Exchanges: 1 Starch, 1 Vegetable, 1-1/2 Fat
GINGERED ACORN SQUASH
Servings: 4
Source: American Heart Association Cookbook
View Online: http://diabeticgourmet.com/recipes/html/267.shtml
Ingredients
2 acorn squash (about 3/4 pound each)
8-ounce can pineapple tidbits in their own juice, drained
3 tablespoons raisins (optional)
2 tablespoons light brown sugar
1 tablespoon light margarine, melted
1 teaspoon freshly grated gingerroot
Directions
Preheat oven to 400 degrees F. Lightly spray a 13x9x2-inch baking dish with vegetable oil spray.
Cut squash in half. Scoop out and discard seeds. Put squash halves cut side up in baking dish.
In a small bowl, combine remaining ingredients. Spoon mixture into each squash cavity. Carefully pour a small amount of water around each squash. Bake, uncovered, for 45 minutes.
Nutritional Information Per Serving: Calories: 120; Protein: 1 g; Fat: 1 g; Sodium: 24 mg; Cholesterol: 0 mg; Carbohydrates: 29g; Exchanges: 1 Bread/Starch; 1 Vegetable, 1/2 Fruit
LIGHT LEMON CAKE
Yields 20 servings. See online at http://diabeticgourmet.com/recipes/html/840.shtml
Ingredients
1 box (1 pound, 2.25 ounces) white or lemon cake mix
1 cup water
1/2 cup nonfat or light sour cream
1/2 cup fat-free egg substitute
2 packages (4-serving size each) sugar-free lemon gelatin mix
1 cup boiling water
1 cup cold tap water
Frosting:
2 cups nonfat or light whipped topping
3/4 cup light lemon yogurt
Directions
Preheat the oven to 350 degrees F.
Place the cake mix, water, sour cream, and egg substitute in a large bowl and beat with an electric mixer for 2 minutes.
Coat a 9-by-13 inch pan with cooking spray and spread the mixture evenly in the pan. Bake for about 30 minutes, or just until the top springs back when lightly touched and a wooden toothpick inserted in the center of the cake comes out clean.
Let the cake cool to room temperature. Then, using a fork, poke holes in the cake at 1/2-inch intervals. Place the gelatin mix in a medium bowl and add the boiling water. Whisk for 2 minutes or until the gelatin is completely dissolved. Stir in the cold water. Slowly pour the gelatin mixture over the cake, allowing it to be absorbed.
Cover and refrigerate for at least 3 hours.
To make the frosting, place the whipped topping in a small bowl and fold in the yogurt. Spread the frosting over the cake and chill for an additional hour before serving.
Nutritional Information (Per Serving); Calories: 138; Protein: 3 g; Sodium: 218 mg; Cholesterol: 0 mg; Fat: 2 g; Carbohydrates; 26g; Exchanges: 2 Carbohydrate, 1/2 Fat
SPINACH VEGETABLE KUGEL
Servings: 6
Source: MealLeaniYumm!: All That's Missing is the Fat!
View Online: http://diabeticgourmet.com/recipes/html/2.shtml
Ingredients
10 oz. package (300g) fresh spinach
2 onions, chopped
1 stalk celery, chopped
1 red pepper, chopped
3 carrots, grated
1 cup mushrooms, chopped
1 tablespoon olive oil
2 eggs plus 2 whites (or 3 eggs)
3/4 teaspoon salt
1/4 teaspoon each pepper and garlic powder
1/2 teaspoon dried basil
1/4 cup matzo meal
Directions
Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on high for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.
Heat oil in a non-stick skillet on medium heat. Sauté onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on high).
Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.
Nutritional Information Per Serving Calories: 81; Protein: 4 g; Fat: 2.7 g; Carbohydrates: 11 g; Exchanges: 1/3 Bread/Starch; 1/2 Vegetable
MEAT MARINARA SAUCE
Serves 10, serving size is 1/2 cup. Can be viewed online at http://diabeticgourmet.com/recipes/html/690.shtml
Ingredients
2 tbsp vegetable oil
3/4 cup fresh chopped onion, chopped
1/4 tsp garlic powder
3/4 cup sliced green bell peppers, chopped
30 ounces whole-canned unsalted tomatoes, 2-15 ounce cans
30 ounces no-salt tomato sauce, 2-15 ounce cans
2 bay leaves
1 tsp dried basil
1/4 tsp black pepper
1/4 tsp ground thyme
1 pound 90% lean ground beef or ground turkey
Directions
Heat oil in sauce pan over medium heat. Add onion, garlic powder, and green pepper to oil. Cover and heat 2 minutes, stirring occasionally. Mash tomatoes into small pieces and stir into tomato sauce. Add spices and tomato mixture to sauce pan. Cover and bring to a boil. Reduce heat and simmer.
Brown beef or turkey in skillet. Place in a colander or strainer.
Bring a tea kettle full or 3 quart sauce pan of water to a rapid boil. Place colander over a large bowl and pour boiling water over the meat to remove excess grease.
Add meat to tomato sauce mixture and continue to simmer another 20 minutes on medium heat.
Remove bay leaves and serve over pasta or rice.
Nutritional Information (Per Serving): Calories: 225; Protein: 14 g; Sodium: 67 mg; Fat: 8.5 g; Saturated Fat: 2.5 g; Dietary Fiber: 4 g; Sugars: 11 g; Carbohydrates: 23 g; Exchanges: 3/4 Fat, 1 1/2 Meat, 4 1/2 Vegetable
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
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