If you've followed this blog for a while, you know that Thursdays are time for posting six diabetic recipes. Here are six that'll show how versatile and good diabetic food can be. Enjoy!
LOWER-CARB BLUEBERRY MUFFINS
This recipe begins, “Blueberry-filled muffins that have a cake-like texture.”
Yield: 12 muffins
Serving size: 1 muffin
See the recipe with photo here: http://diabeticgourmet.com/recipes/html/998.shtml
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F.
Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy.
Add eggs one at a time, beating until blended after each addition. Stir in vanilla. Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Nutritional Information Per Serving: Calories: 160; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 280 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Sugars: 8 g; Carbohydrates: 26 g
STRAWBERRY SPINACH SALAD
Yield: 10 servings
Source: "Mr. Food Every Day's a Holiday Diabetic Cookbook"
Ingredients
1 package (10 ounces) fresh baby spinach, washed, dried and trimmed
1 pint fresh strawberries, cleaned and sliced lengthwise to 1/4-inch thickness
1/2 of a small onion, finely chopped
2 tablespoons sugar
3 tablespoons water
2 tablespoons white vinegar
1/2 teaspoon dry mustard
1/4 cup canola or vegetable oil
Directions
Place the spinach in a large salad bowl; add the strawberries.
In a small bowl, combine the onion, sugar, water, vinegar, mustard, and oil. Whisk until well combined. Drizzle the dressing over the salad and toss to coat. Serve immediately.
Nutritional Information Per Serving (1 cup): Calories: 79, Fat: 6 g, Cholesterol: 0 mg, Sodium: 23 mg, Carbohydrate: 6 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g Diabetic Exchanges: 1/2 Carbohydrate, 1 Fat
CHICKEN CASSOULET
Yield: 6 servings
Source: The Other Diabetes: Living and Eating Well with Type 2 Diabetes
Info: http://diabeticgourmet.com/book_archive/details/32.shtml
Notes: Chicken and beans are flavored with a small amount of sausage in this easy version of a classic dish. But this lighter cassoulet contains just a fraction of the calories and saturated fat that you'd would find in a French country kitchen.
Ingredients
1 tablespoon olive oil
1 pound skinless, boneless chicken breasts
2 large yellow onions, chopped
2 ounces hot Italian turkey sausage
3 medium carrots, cut into chunks
2 celery ribs, chopped
2 cloves garlic, minced
8 sun-dried tomatoes, cut into strips
1 (15 1/2 ounce) can great Northern beans, rinsed and drained
1-1/2 cups low-sodium chicken broth, defatted
1 cup dry white wine
1 teaspoon dried thyme
1 bay leaf
Directions
Preheat the oven to 350 degrees F.
Heat the olive oil in a large Dutch oven over medium heat; add the chicken, onions, and sausage, and cook until the chicken and sausage are brown on both sides. Break up the sausage into small pieces. Add the remaining ingredients; bring to a boil.
Bake, covered, for 1 hour. Remove bay leaf before serving.
Nutritional Information Per Serving:Calories: 290, Protein: 26 g, Fat: 7 g, Carbohydrate: 25 g, Sodium: 205, Potassium: 746, Fiber: 6 g Exchanges: 4 Vegetable, 2-1/2 Lean Meat, 1 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
MERINGUE COOKIES
Yield: 3-1/2 dozen cookies (14 Servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View online: http://diabeticgourmet.com/recipes/html/511.shtml
Ingredients
2 large egg whites
1/4 teaspoon fresh lemon juice
3/4 cup powdered sugar
1 tsp. vanilla
Pinch of salt
1/3 cup finely chopped pecans or almonds
Directions
Preheat the oven to 250 degrees F.
Line 2 cookie sheets with parchment paper or non-stick oven liner film.
Put the egg whites and lemon juice in a chilled bowl. Beat with an electric mixer to a soft foam. Slowly beat in the sugar, mixing well after each addition. Continue beating at medium-high speed until stiff peaks form. Add the vanilla and salt. Gently fold in the nuts.
Drop the batter by heaping teaspoons onto the cookie sheets. Shape with the back of a spoon onto 1-inch circles. Bake until set and firm, about 1 hour. Turn off the oven but leave the cookies there until the oven is completely cool. Remove the cookies from the oven and store in an airtight container at room temperature.
Nutritional Information Per Serving: Calories: 46; Protein: 1 g; Fat: 2 g; Sodium: 18 mg; Cholesterol: 0 mg; Dietary Fiber: 0 g; Sugars: 6 g; Carbohydrates: 7 g; Exchanges: Diabetic Exchanges: 1/2 Other Carbohydrate
CUBAN BLACK BEANS
Source: How to Cook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/262.shtml
Contains 9 grams of dietary fiber
8 servings Serving size: 1 cup
Ingredients
2-1/2 cups dried black beans
Enough water to cover the beans
2 qt water
2 Tbsp olive oil
1 medium onion, chopped
1 green pepper, sliced
1 tsp oregano
1 bay leaf
1/4 tsp pepper
1/2 tsp ginger
1 tsp salt
1 tsp chili powder
2 tsp lime juice
2 tsp cumin
Directions
Cover the beans with cold water and soak them for 8-12 hours. Discard the water. Then combine all ingredients in a large stock- pot. Bring the mixture to a boil over medium-high heat.
Once the mixture boils, reduce the heat and allow beans to simmer for 1 1/2 – 2 hours with cover slightly ajar. (The age of dried beans affects their cooking time. Older beans take longer; fresh beans cook faster.)
Nutritional Information Per Serving: Calories: 233; Protein: 13 g; Fat: 4 g; Sodium: 29 mg; Cholesterol: 0 mg; Carbohydrates: 37 g; Exchanges: 2-1/2 Starch; 1 Lean Meat
Showing posts with label Strawberry Spinach Salad. Show all posts
Showing posts with label Strawberry Spinach Salad. Show all posts
Thursday, October 20, 2016
Thursday, May 21, 2015
Diabetic Thursday
Thursday - time for another round of diabetic recipes. Enjoy!
MERINGUE COOKIES
Yield: 3-1/2 dozen cookies (14 Servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View online: http://diabeticgourmet.com/recipes/html/511.shtml
Ingredients
2 large egg whites
1/4 teaspoon fresh lemon juice
3/4 cup powdered sugar
1 tsp. vanilla
Pinch of salt
1/3 cup finely chopped pecans or almonds
Directions
Preheat the oven to 250 degrees F.
Line 2 cookie sheets with parchment paper or non-stick oven liner film.
Put the egg whites and lemon juice in a chilled bowl. Beat with an electric mixer to a soft foam. Slowly beat in the sugar, mixing well after each addition. Continue beating at medium-high speed until stiff peaks form. Add the vanilla and salt. Gently fold in the nuts.
Drop the batter by heaping teaspoons onto the cookie sheets. Shape with the back of a spoon onto 1-inch circles. Bake until set and firm, about 1 hour. Turn off the oven but leave the cookies there until the oven is completely cool. Remove the cookies from the oven and store in an airtight container at room temperature.
Nutritional Information Per Serving: Calories: 46; Protein: 1 g; Fat: 2 g; Sodium: 18 mg; Cholesterol: 0 mg; Dietary Fiber: 0 g; Sugars: 6 g; Carbohydrates: 7 g; Exchanges: Diabetic Exchanges: 1/2 Other Carbohydrate
APPLE AND HONEY SCONES
Servings: 10
Find this recipe at: http://diabeticgourmet.com/recipes/html/226.shtml
Ingredients
2 cups all purpose flour
1/4 tsp salt
2 tsp baking powder
1/4 tsp baking soda
1 tsp ground cinnamon
1/4 tsp ground nutmeg
2/3 cup toasted wheat germ
1/3 cup margarine
1-1/4 cups finely chopped apple
1/2 cup skim milk
1/4 cup honey Topping
1 tbsp toasted wheat germ
1/4 tsp ground cinnamon
1 tbsp sugar
Directions
Preheat oven 400F. Lightly spray a large cookie heet with non-stick cooking spray. Handle the dough gently; overmixing the scones can make them tough.
Combine flour, wheat germ, baking powder, spices, baking soda & optional salt. Cut in the margarine until mixture resembles coarse crumbs. Add combined apple, milk, and honey, mixing until dry ingredients are moistened.
Turn dough out onto lightly floured surface; knead gently 5-6 times. Pat dough into a 9-inch circle. Mix together topping ingredients (1 tbsp wheat germ, 1/4 tsp cinnamon, and 1 tbsp sugar). Sprinkle over dough. Cut dough into 10 wedges. Place 1/2-inch apart on prepared cookie sheet. Bake 16-18 minutes, or until golden brown.
Nutritional Information Per Serving: Calories: 223; Protein: 5 g; Fat: 7 g; Sodium: 270 mg; Cholesterol: 0 mg; Carbohydrates: 36 g; Exchanges: 1-1/2 Bread/Starch; 1 Fat
MINESTRONE SOUP
Yield: 4 servings (about 1 cup each)
Source: "Cooking with The Diabetic Chef"
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Nutritional Information Per Serving (about 1 cup): Calories: 110, Fat: 3 g, Cholesterol: 3 mg, Sodium: 283 mg, Carbohydrate: 15 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 7 g, Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
CURRIED RICE
Yield: 6 servings (Makes 2-1/2 - 3 cups)
Source: "Light and Easy Diabetes Cuisine"
Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
2 cups Chicken Broth
1 cup brown Basmati rice, well rinsed
2 teaspoons virgin olive oil
1 small onion, chopped
1-1/2 teaspoons curry powder
1 tablespoon raisins
1/2 cup green peas, thawed if frozen
6 hazelnuts, chopped
Directions
In a medium-size saucepan, bring broth and rice to a boil. Cover and simmer 40 minutes until water is absorbed and rice is tender. Drain, if necessary.
Meanwhile, heat oil in a non-stick skillet and saute onion until softened. Stir in curry powder. Add onion, raisins and peas to rice and heat through. Garnish with nuts.
Nutritional Information Per Serving (About 1/2 cup): Calories: 128, Cholesterol: 0 mg, Carbohydrate: 23 g, Protein: 3 g, Sodium: 13 mg, Fat: 3 g, Diabetic Exchanges: 1-1/2 Starch/Bread, 1/2 Fat
GREEN BEANS WITH TOASTED NUTS
Yield: 4 servings
Source: The Eating Well Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/87.shtml
View online: http://diabeticgourmet.com/recipes/html/508.shtml
Ingredients
1 pound green beans, stem ends trimmed
2 teaspoons extra-virgin olive oil
2 tablespoons chopped peeled hazelnuts or walnuts
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain.
Heat oil in a large nonstick skillet over low heat. Add nuts and cook, stirring, until golden, about 1 minute. Return the reserved beans to the pot and toss to coat. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 104; Protein: 3 g; Fat: 6 g; Sodium: 145 mg; Cholesterol: 0 mg; Carbohydrates: 11 g; Exchanges: 1 Vegetable, 1 Fat
STRAWBERRY SPINACH SALAD
Yield: 10 servings
Source: "Mr. Food Every Day's a Holiday Diabetic Cookbook"
Ingredients
1 package (10 ounces) fresh baby spinach, washed, dried and trimmed
1 pint fresh strawberries, cleaned and sliced lengthwise to 1/4-inch thickness
1/2 of a small onion, finely chopped
2 tablespoons sugar
3 tablespoons water
2 tablespoons white vinegar
1/2 teaspoon dry mustard
1/4 cup canola or vegetable oil
Directions
Place the spinach in a large salad bowl; add the strawberries.
In a small bowl, combine the onion, sugar, water, vinegar, mustard, and oil. Whisk until well combined. Drizzle the dressing over the salad and toss to coat. Serve immediately.
Nutritional Information Per Serving (1 cup): Calories: 79, Fat: 6 g, Cholesterol: 0 mg, Sodium: 23 mg, Carbohydrate: 6 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g Diabetic Exchanges: 1/2 Carbohydrate, 1 Fat
MERINGUE COOKIES
Yield: 3-1/2 dozen cookies (14 Servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View online: http://diabeticgourmet.com/recipes/html/511.shtml
Ingredients
2 large egg whites
1/4 teaspoon fresh lemon juice
3/4 cup powdered sugar
1 tsp. vanilla
Pinch of salt
1/3 cup finely chopped pecans or almonds
Directions
Preheat the oven to 250 degrees F.
Line 2 cookie sheets with parchment paper or non-stick oven liner film.
Put the egg whites and lemon juice in a chilled bowl. Beat with an electric mixer to a soft foam. Slowly beat in the sugar, mixing well after each addition. Continue beating at medium-high speed until stiff peaks form. Add the vanilla and salt. Gently fold in the nuts.
Drop the batter by heaping teaspoons onto the cookie sheets. Shape with the back of a spoon onto 1-inch circles. Bake until set and firm, about 1 hour. Turn off the oven but leave the cookies there until the oven is completely cool. Remove the cookies from the oven and store in an airtight container at room temperature.
Nutritional Information Per Serving: Calories: 46; Protein: 1 g; Fat: 2 g; Sodium: 18 mg; Cholesterol: 0 mg; Dietary Fiber: 0 g; Sugars: 6 g; Carbohydrates: 7 g; Exchanges: Diabetic Exchanges: 1/2 Other Carbohydrate
APPLE AND HONEY SCONES
Servings: 10
Find this recipe at: http://diabeticgourmet.com/recipes/html/226.shtml
Ingredients
2 cups all purpose flour
1/4 tsp salt
2 tsp baking powder
1/4 tsp baking soda
1 tsp ground cinnamon
1/4 tsp ground nutmeg
2/3 cup toasted wheat germ
1/3 cup margarine
1-1/4 cups finely chopped apple
1/2 cup skim milk
1/4 cup honey Topping
1 tbsp toasted wheat germ
1/4 tsp ground cinnamon
1 tbsp sugar
Directions
Preheat oven 400F. Lightly spray a large cookie heet with non-stick cooking spray. Handle the dough gently; overmixing the scones can make them tough.
Combine flour, wheat germ, baking powder, spices, baking soda & optional salt. Cut in the margarine until mixture resembles coarse crumbs. Add combined apple, milk, and honey, mixing until dry ingredients are moistened.
Turn dough out onto lightly floured surface; knead gently 5-6 times. Pat dough into a 9-inch circle. Mix together topping ingredients (1 tbsp wheat germ, 1/4 tsp cinnamon, and 1 tbsp sugar). Sprinkle over dough. Cut dough into 10 wedges. Place 1/2-inch apart on prepared cookie sheet. Bake 16-18 minutes, or until golden brown.
Nutritional Information Per Serving: Calories: 223; Protein: 5 g; Fat: 7 g; Sodium: 270 mg; Cholesterol: 0 mg; Carbohydrates: 36 g; Exchanges: 1-1/2 Bread/Starch; 1 Fat
MINESTRONE SOUP
Yield: 4 servings (about 1 cup each)
Source: "Cooking with The Diabetic Chef"
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Nutritional Information Per Serving (about 1 cup): Calories: 110, Fat: 3 g, Cholesterol: 3 mg, Sodium: 283 mg, Carbohydrate: 15 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 7 g, Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
CURRIED RICE
Yield: 6 servings (Makes 2-1/2 - 3 cups)
Source: "Light and Easy Diabetes Cuisine"
Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
2 cups Chicken Broth
1 cup brown Basmati rice, well rinsed
2 teaspoons virgin olive oil
1 small onion, chopped
1-1/2 teaspoons curry powder
1 tablespoon raisins
1/2 cup green peas, thawed if frozen
6 hazelnuts, chopped
Directions
In a medium-size saucepan, bring broth and rice to a boil. Cover and simmer 40 minutes until water is absorbed and rice is tender. Drain, if necessary.
Meanwhile, heat oil in a non-stick skillet and saute onion until softened. Stir in curry powder. Add onion, raisins and peas to rice and heat through. Garnish with nuts.
Nutritional Information Per Serving (About 1/2 cup): Calories: 128, Cholesterol: 0 mg, Carbohydrate: 23 g, Protein: 3 g, Sodium: 13 mg, Fat: 3 g, Diabetic Exchanges: 1-1/2 Starch/Bread, 1/2 Fat
GREEN BEANS WITH TOASTED NUTS
Yield: 4 servings
Source: The Eating Well Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/87.shtml
View online: http://diabeticgourmet.com/recipes/html/508.shtml
Ingredients
1 pound green beans, stem ends trimmed
2 teaspoons extra-virgin olive oil
2 tablespoons chopped peeled hazelnuts or walnuts
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain.
Heat oil in a large nonstick skillet over low heat. Add nuts and cook, stirring, until golden, about 1 minute. Return the reserved beans to the pot and toss to coat. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 104; Protein: 3 g; Fat: 6 g; Sodium: 145 mg; Cholesterol: 0 mg; Carbohydrates: 11 g; Exchanges: 1 Vegetable, 1 Fat
STRAWBERRY SPINACH SALAD
Yield: 10 servings
Source: "Mr. Food Every Day's a Holiday Diabetic Cookbook"
Ingredients
1 package (10 ounces) fresh baby spinach, washed, dried and trimmed
1 pint fresh strawberries, cleaned and sliced lengthwise to 1/4-inch thickness
1/2 of a small onion, finely chopped
2 tablespoons sugar
3 tablespoons water
2 tablespoons white vinegar
1/2 teaspoon dry mustard
1/4 cup canola or vegetable oil
Directions
Place the spinach in a large salad bowl; add the strawberries.
In a small bowl, combine the onion, sugar, water, vinegar, mustard, and oil. Whisk until well combined. Drizzle the dressing over the salad and toss to coat. Serve immediately.
Nutritional Information Per Serving (1 cup): Calories: 79, Fat: 6 g, Cholesterol: 0 mg, Sodium: 23 mg, Carbohydrate: 6 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g Diabetic Exchanges: 1/2 Carbohydrate, 1 Fat
Tuesday, May 12, 2015
Week Night Recipes
I'm running a little late today, but here's Tuesday's recipes. Enjoy!
BRAIDED NUTELLA PASTRY
This comes from The Baker Chick. If you haven't checked out her site, I recommend it. This yields about 16 servings.
To view this online, click here.
Ingredients
3 1/2 cups flour plus more for sprinkling
3/4 cup whole milk
2 egg yolks (save the egg whites for brushing)
1 1/2 teaspoons active dry yeast
2 tablespoons of butter
1/3 of sugar
pinch of salt
about 1 cup of nutella
Instructions
In a small saucepan, warm the milk and butter, until just simmering (you don't want it to scorch.)
In the bowl of a stand mixer fitted with a paddle attachment. Combine the flour, yeast, sugar and salt. Stir until combined.
Add the egg yolks and milk/butter mixture. And mix until a dough forms. Switch to the dough hook and knead for 5-7 minutes or until a soft, smooth dough is formed that springs back lightly when pressed.
Place the dough in a lightly oiled bowl and cover with a clean towel. Let it proof in a warm place for about 40 minutes or until doubled in size.
Divide the dough into 4 equal sections. Cover the ones you aren't using, and work with one at a time.
Shape the dough into a circle and roll out to a 10-inch circle. Spread a layer of nutella onto the dough, avoiding the very outer edge.
Repeat 2 more times with the remaining dough/nutella, rolling each section out, placing it on top, and spreading the nutella on. Top with the final dough round.
Use a plate to create one perfect circle, lightly tracing with a sharp knife and then trimming the dough away.
Divide the dough into 16 sections, leaving a 3 inch circle in the middle. Use a sharp knife to cut the sections.
Twist each section and then press the edges together two at a time. (See pictures below to make this more clear.)
Brush pastry with egg whites. Bake for about 20 minutes, or until pastry is golden. Serve warm or room temperature.
SOY-SESAME BOK CHOY ROLLS
This comes from the June 2013 issue off Vegetarin Times, page 37. It starts off, “If you can’t find large, firm bok choy leaves to use as wrappers for this recipe, use smaller ones as “cups,” and serve the filling alongside. Choose a bold-flavored prepared teriyaki sauce or add sriracha or chile-garlic sauce for extra kick.” Serves 4 in 30 minutes or less.
To view this online, click here.
16 large bok choy leaves (about 12 oz.)
7 1/2 oz. sprouted tofu, drained and cut into small cubes (1 1/2 cups)
1 cup shredded carrots
4 green onions, thinly sliced (1/2 cup)
1/4 cup plus 1 Tbs. low-sodium teriyaki sauce
Trim stems from bok choy leaves. Finely chop stems, and toss in bowl with tofu cubes, carrots, green onions, and teriyaki sauce.
Place 1 bok choy leaf on work surface with stem end closest to you. Spoon 2 Tbs. tofu mixture in “cup” of leaf near tip end. Roll leaf around filling like a burrito, folding in sides. Secure with toothpick. Repeat with remaining ingredients.
nutritional information Per Serving (4 rolls): Calories: 95; Protein: 9 g; Total Fat: 3 g; Saturated Fat: less than 1 g; Carbohydrates: 9 g; Cholesterol: 0 mg; Sodium: 477 mg; Fiber: 3 g; Sugar: 5 g; Vegan
RICE PUDDING
This comes from Carroll Pellegrinelli, About.com's Desserts/Baking expert. She writes, “Here is an old fashioned dessert recipe for rice pudding.” Prep Time: 15 minutes; Cook Time: 60 minutes; Total Time: 75 minutes
To view this online, click here.
Ingredients
2 eggs
1/2 cup sugar
1/2 cup raisins or other dried fruits
2 cups milk
1/2 teaspoon vanilla
1/4 teaspoon salt
2 cups hot cooked rice
ground nutmeg
Preparation
Heat oven to 325 degrees F. Beat eggs in ungreased 1-1/2 quart casserole. Stir in sugar, raisins, milk, vanilla, salt and hot rice. Sprinkle with nutmeg. Bake uncovered 50 to 60 minutes, stirring occasionally. Test doneness with knife; if clean remove from oven. Serve warm or cold. Best served with cream. Refrigerate any leftovers.
TWO BEAN CHILI
Yield: Makes about 7 cups (7 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View online: http://diabeticgourmet.com/recipes/html/509.shtml
Ingredients
2 onions, coarsely chopped
2 cloves garlic, minced
2 teaspoons canola, corn, or olive oil
One 14-15 ounce can stewed tomatoes with juice
1 can or bottle beer (12 ounces)
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon hot pepper sauce, or 1 tablespoon hot salsa or picante sauce
1/4 teaspoon salt (optional)
One 15-ounce can pinto beans, rinsed and drained
One 15-ounce can dark red kidney beans, rinsed and drained
1 large green bell pepper, cored, seeded, and coarsely chopped
Directions
Saute the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired).
Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer.
Nutritional Information Per Serving: Calories: 173; Protein: 9 g; Fat: 2 g; Sodium: 238 mg; Cholesterol: 0 mg; Carbohydrates: 32 g; Exchanges: 1-1/2 Starch, 2 Vegetable
NO PEEK CHICKEN
This comes from the infamous long-since-forgotten emailing list. Simple, easy, yummy...perfect!
4 skinless, boneless, chicken breasts
2 cans cream of chicken soup
1/2 package dry onion soup mix
1 cup milk or water
3/4 cup rice
Preheat oven to 350 degrees. Place chicken in a baking dish. In a bowl, mix remaining ingredients together. Pour mixture over chicken breasts. Cover dish with aluminum foil and bake for 2 hours, remembering not to peek!
STRAWBERRY SPINACH SALAD
Yield: 10 servings
Source: "Mr. Food Every Day's a Holiday Diabetic Cookbook"
Ingredients
1 package (10 ounces) fresh baby spinach, washed, dried and trimmed
1 pint fresh strawberries, cleaned and sliced lengthwise to 1/4-inch thickness
1/2 of a small onion, finely chopped
2 tablespoons sugar
3 tablespoons water
2 tablespoons white vinegar
1/2 teaspoon dry mustard
1/4 cup canola or vegetable oil
Directions
Place the spinach in a large salad bowl; add the strawberries.
In a small bowl, combine the onion, sugar, water, vinegar, mustard, and oil. Whisk until well combined. Drizzle the dressing over the salad and toss to coat. Serve immediately.
Nutritional Information Per Serving (1 cup): Calories: 79, Fat: 6 g, Cholesterol: 0 mg, Sodium: 23 mg, Carbohydrate: 6 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g Diabetic Exchanges: 1/2 Carbohydrate, 1 Fat
BRAIDED NUTELLA PASTRY
This comes from The Baker Chick. If you haven't checked out her site, I recommend it. This yields about 16 servings.
To view this online, click here.
Ingredients
3 1/2 cups flour plus more for sprinkling
3/4 cup whole milk
2 egg yolks (save the egg whites for brushing)
1 1/2 teaspoons active dry yeast
2 tablespoons of butter
1/3 of sugar
pinch of salt
about 1 cup of nutella
Instructions
In a small saucepan, warm the milk and butter, until just simmering (you don't want it to scorch.)
In the bowl of a stand mixer fitted with a paddle attachment. Combine the flour, yeast, sugar and salt. Stir until combined.
Add the egg yolks and milk/butter mixture. And mix until a dough forms. Switch to the dough hook and knead for 5-7 minutes or until a soft, smooth dough is formed that springs back lightly when pressed.
Place the dough in a lightly oiled bowl and cover with a clean towel. Let it proof in a warm place for about 40 minutes or until doubled in size.
Divide the dough into 4 equal sections. Cover the ones you aren't using, and work with one at a time.
Shape the dough into a circle and roll out to a 10-inch circle. Spread a layer of nutella onto the dough, avoiding the very outer edge.
Repeat 2 more times with the remaining dough/nutella, rolling each section out, placing it on top, and spreading the nutella on. Top with the final dough round.
Use a plate to create one perfect circle, lightly tracing with a sharp knife and then trimming the dough away.
Divide the dough into 16 sections, leaving a 3 inch circle in the middle. Use a sharp knife to cut the sections.
Twist each section and then press the edges together two at a time. (See pictures below to make this more clear.)
Brush pastry with egg whites. Bake for about 20 minutes, or until pastry is golden. Serve warm or room temperature.
SOY-SESAME BOK CHOY ROLLS
This comes from the June 2013 issue off Vegetarin Times, page 37. It starts off, “If you can’t find large, firm bok choy leaves to use as wrappers for this recipe, use smaller ones as “cups,” and serve the filling alongside. Choose a bold-flavored prepared teriyaki sauce or add sriracha or chile-garlic sauce for extra kick.” Serves 4 in 30 minutes or less.
To view this online, click here.
16 large bok choy leaves (about 12 oz.)
7 1/2 oz. sprouted tofu, drained and cut into small cubes (1 1/2 cups)
1 cup shredded carrots
4 green onions, thinly sliced (1/2 cup)
1/4 cup plus 1 Tbs. low-sodium teriyaki sauce
Trim stems from bok choy leaves. Finely chop stems, and toss in bowl with tofu cubes, carrots, green onions, and teriyaki sauce.
Place 1 bok choy leaf on work surface with stem end closest to you. Spoon 2 Tbs. tofu mixture in “cup” of leaf near tip end. Roll leaf around filling like a burrito, folding in sides. Secure with toothpick. Repeat with remaining ingredients.
nutritional information Per Serving (4 rolls): Calories: 95; Protein: 9 g; Total Fat: 3 g; Saturated Fat: less than 1 g; Carbohydrates: 9 g; Cholesterol: 0 mg; Sodium: 477 mg; Fiber: 3 g; Sugar: 5 g; Vegan
RICE PUDDING
This comes from Carroll Pellegrinelli, About.com's Desserts/Baking expert. She writes, “Here is an old fashioned dessert recipe for rice pudding.” Prep Time: 15 minutes; Cook Time: 60 minutes; Total Time: 75 minutes
To view this online, click here.
Ingredients
2 eggs
1/2 cup sugar
1/2 cup raisins or other dried fruits
2 cups milk
1/2 teaspoon vanilla
1/4 teaspoon salt
2 cups hot cooked rice
ground nutmeg
Preparation
Heat oven to 325 degrees F. Beat eggs in ungreased 1-1/2 quart casserole. Stir in sugar, raisins, milk, vanilla, salt and hot rice. Sprinkle with nutmeg. Bake uncovered 50 to 60 minutes, stirring occasionally. Test doneness with knife; if clean remove from oven. Serve warm or cold. Best served with cream. Refrigerate any leftovers.
TWO BEAN CHILI
Yield: Makes about 7 cups (7 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View online: http://diabeticgourmet.com/recipes/html/509.shtml
Ingredients
2 onions, coarsely chopped
2 cloves garlic, minced
2 teaspoons canola, corn, or olive oil
One 14-15 ounce can stewed tomatoes with juice
1 can or bottle beer (12 ounces)
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon hot pepper sauce, or 1 tablespoon hot salsa or picante sauce
1/4 teaspoon salt (optional)
One 15-ounce can pinto beans, rinsed and drained
One 15-ounce can dark red kidney beans, rinsed and drained
1 large green bell pepper, cored, seeded, and coarsely chopped
Directions
Saute the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired).
Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer.
Nutritional Information Per Serving: Calories: 173; Protein: 9 g; Fat: 2 g; Sodium: 238 mg; Cholesterol: 0 mg; Carbohydrates: 32 g; Exchanges: 1-1/2 Starch, 2 Vegetable
NO PEEK CHICKEN
This comes from the infamous long-since-forgotten emailing list. Simple, easy, yummy...perfect!
4 skinless, boneless, chicken breasts
2 cans cream of chicken soup
1/2 package dry onion soup mix
1 cup milk or water
3/4 cup rice
Preheat oven to 350 degrees. Place chicken in a baking dish. In a bowl, mix remaining ingredients together. Pour mixture over chicken breasts. Cover dish with aluminum foil and bake for 2 hours, remembering not to peek!
STRAWBERRY SPINACH SALAD
Yield: 10 servings
Source: "Mr. Food Every Day's a Holiday Diabetic Cookbook"
Ingredients
1 package (10 ounces) fresh baby spinach, washed, dried and trimmed
1 pint fresh strawberries, cleaned and sliced lengthwise to 1/4-inch thickness
1/2 of a small onion, finely chopped
2 tablespoons sugar
3 tablespoons water
2 tablespoons white vinegar
1/2 teaspoon dry mustard
1/4 cup canola or vegetable oil
Directions
Place the spinach in a large salad bowl; add the strawberries.
In a small bowl, combine the onion, sugar, water, vinegar, mustard, and oil. Whisk until well combined. Drizzle the dressing over the salad and toss to coat. Serve immediately.
Nutritional Information Per Serving (1 cup): Calories: 79, Fat: 6 g, Cholesterol: 0 mg, Sodium: 23 mg, Carbohydrate: 6 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g Diabetic Exchanges: 1/2 Carbohydrate, 1 Fat
Wednesday, February 19, 2014
Foods To (Mostly) Warm You Up
Going through several older emails, I ran across some more foods that'll warm you up, no matter how cold the outdoor thermometer reads. Several of the emails listed where the recipes came from; these have been attributed here.
BROCCOLI CHOWDER
Yield: 6 servings, 1 cup each
Source: "The Eating Well Diabetes Cookbook"
Ingredients
1 tablespoon extra-virgin olive oil
1 large onion, chopped (1-1/2 cups)
1 large carrot, diced (1/2 cup)
2 stalks celery, diced (1/2 cup)
1 large potato, peeled and diced (1-1/2 cups)
2 cloves garlic, minced
1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
3-1/2 cups vegetable broth or reduced-sodium chicken broth (two 14-ounce cans)
8 ounces broccoli crowns, cut into 1-inch pieces, stems and florets separated (3 cups)
1 cup grated reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream
1/8 teaspoon salt, or to taste
Directions
Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more.
Transfer 2 cups of the chowder to a bowl and mash; return to the pan. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through. Season with salt.
Nutritional Information Per Serving (1 cup each): Calories: 180, Fat: 8 g, Cholesterol: 15 mg, Carbohydrate: 23 g, Protein: 6 g, Fiber: 4 g, Sodium: 354 mg Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 High-Fat Meat
POTATO SOUP
This creamy potato soup needs a crispy salad and crusty bread and voila! You have a meal.
Prep Time 45 minutes; Cooking Time 25 minutes; Serves 6
Ingredients
6 cups vegetable broth
1/2 teaspoon salt
4 medium potatoes, peeled and cut into small pieces
2 large yellow onions
6 leeks, well washed, chopped
1 teaspoon oregano, dried
3 tablespoons parsley, finely chopped
1/2 cup heavy cream - or 2 tablespoons butter (you could use vegetarian "butter")
Directions
Bring the vegetable broth to a simmer in a large saucepan; add the salt. Add the potatoes, onions and leeks; cover and simmer over low heat for 20 minutes.
Using a potato masher, mash the potatoes into the broth until it becomes a coarse-textured soup. Add the oregano, parsley, heavy cream and butter; simmer for 5 minutes. Serve immediately.
VEGGIE-STUFFED BAKERS
Yield: 6 servings
Ingredients
3 large Idaho potatoes (8-10 ounces each)
Vegetable cooking spray
1 cup chopped onion
1/3 cup fresh, or frozen, whole-kernel corn
1 medium red bell pepper, chopped
4 cloves garlic, minced
1/3 cup fat-free sour cream or plain fat-free yogurt
3/4 cup (3 ounces) shredded fat-free Cheddar cheese, divided
Salt and pepper, to taste
1 cup broccoli florets, cooked until crisp-tender
Directions
Grease potatoes lightly and bake at 400 degrees until tender, 45 to 60 minutes; let stand until cool enough to handle. Cut potatoes lengthwise into halves; scoop out potato, leaving shells intact.
Spray medium skillet with cooking spray; heat over medium heat until hot. Saute onion, corn, bell pepper, and garlic until tender, about 5 minutes.
Mash potatoes, adding sour cream and half the Cheddar cheese. Mix in sauteed vegetables; season to taste with salt and pepper. Spoon mixture into potato shells; arrange broccoli on top and sprinkle with remaining cheese.
Arrange potatoes in baking pan; bake, uncovered, at 350 degrees until hot through, 20 to 30 minutes.
Nutritional Information Per Serving (1/6 of recipe):
Calories: 160, Fat: 0.3 g, Cholesterol: 0 mg, Sodium: 119 mg, Protein: 9 g, Carbohydrate: 32.4 g
Diabetic Exchanges: 1 Vegetable, 1-1/2 Fruit, 1/2 Meat
STRAWBERRY SPINACH SALAD
Yield: 10 servings
Source: "Mr. Food Every Day's a Holiday Diabetic Cookbook"
Ingredients
1 package (10 ounces) fresh baby spinach, washed, dried and trimmed
1 pint fresh strawberries, cleaned and sliced lengthwise to 1/4-inch thickness
1/2 of a small onion, finely chopped
2 tablespoons sugar
3 tablespoons water
2 tablespoons white vinegar
1/2 teaspoon dry mustard
1/4 cup canola or vegetable oil
Directions
Place the spinach in a large salad bowl; add the strawberries.
In a small bowl, combine the onion, sugar, water, vinegar, mustard, and oil. Whisk until well combined. Drizzle the dressing over the salad and toss to coat. Serve immediately.
Nutritional Information Per Serving (1 cup): Calories: 79, Fat: 6 g, Cholesterol: 0 mg, Sodium: 23 mg, Carbohydrate: 6 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g Diabetic Exchanges: 1/2 Carbohydrate, 1 Fat
HOLIDAY CRANBERRY APPLE COBBLER
Cranberries are usually only available from late October or early November through January or February. If your local grocery store still has a few bags of cranberries, pick them up and, if you're not planning to use them in the next day or so, place the bags in the freezer. Almost every winter, I tend to buy a bag or two every shopping trip and put them in the freezer for use year 'round. They're great in smoothies, pie, main meals...they're not only for cranberry sauce or juice.
6 apples, peeled, cored & cut in slices
2 c. cranberries, rinsed & drained
1 1/2 c. sugar
1/2 tsp. cinnamon
1/2 tsp. nutmeg
1 c. water
3 tbsp. butter
2 c. flour, sifted
4 tsp. baking powder
1/2 tsp. salt
1 egg, well beaten
3/4 c. milk
Combine apples, cranberries, sugar, spices, water and butter in a saucepan. Cook over medium heat until mixture bubbles. Lower heat and simmer 10 to 15 minutes until apples are tender but still firm. Pour mixture into shallow 2 quart casserole. Mix flour, baking powder and salt; add egg and milk and stir only until all dry ingredients are moistened. Drop dough by spoonsful on top of cranberry mixture. Bake at 350 degrees for 20 to 25 minutes or until golden brown.
CHOCOLATE ESPRESSO CUPS
Recipe courtesy of Giada De Laurentiis
Prep Time: 5 min
Cook Time: 15 min
Serves: 4 to 6 servings (6 cups)
I'd watched Giada's show regularly when we first got cable. While I haven't watched her show lately, I still love some of her recipes.Ingredients5 cups whole milk
1/2 cup espresso
8 ounces dark chocolate, chopped into small pieces
1 tablespoon sugar
1 tablespoon vanilla extract
Directions
Heat the milk in a medium pot over high heat until hot, but not boiling. Reduce the heat to very low and add the espresso, chocolate, sugar, and vanilla. Using a whisk, stir the mixture until the chocolate has melted. Continue to whisk the chocolate mixture until frothy every few minutes for about 8 minutes, until the chocolate has completely dissolved into the milk. Pour into mugs and serve immediately.
BROCCOLI CHOWDER
Yield: 6 servings, 1 cup each
Source: "The Eating Well Diabetes Cookbook"
Ingredients
1 tablespoon extra-virgin olive oil
1 large onion, chopped (1-1/2 cups)
1 large carrot, diced (1/2 cup)
2 stalks celery, diced (1/2 cup)
1 large potato, peeled and diced (1-1/2 cups)
2 cloves garlic, minced
1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
3-1/2 cups vegetable broth or reduced-sodium chicken broth (two 14-ounce cans)
8 ounces broccoli crowns, cut into 1-inch pieces, stems and florets separated (3 cups)
1 cup grated reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream
1/8 teaspoon salt, or to taste
Directions
Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more.
Transfer 2 cups of the chowder to a bowl and mash; return to the pan. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through. Season with salt.
Nutritional Information Per Serving (1 cup each): Calories: 180, Fat: 8 g, Cholesterol: 15 mg, Carbohydrate: 23 g, Protein: 6 g, Fiber: 4 g, Sodium: 354 mg Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 High-Fat Meat
POTATO SOUP
This creamy potato soup needs a crispy salad and crusty bread and voila! You have a meal.
Prep Time 45 minutes; Cooking Time 25 minutes; Serves 6
Ingredients
6 cups vegetable broth
1/2 teaspoon salt
4 medium potatoes, peeled and cut into small pieces
2 large yellow onions
6 leeks, well washed, chopped
1 teaspoon oregano, dried
3 tablespoons parsley, finely chopped
1/2 cup heavy cream - or 2 tablespoons butter (you could use vegetarian "butter")
Directions
Bring the vegetable broth to a simmer in a large saucepan; add the salt. Add the potatoes, onions and leeks; cover and simmer over low heat for 20 minutes.
Using a potato masher, mash the potatoes into the broth until it becomes a coarse-textured soup. Add the oregano, parsley, heavy cream and butter; simmer for 5 minutes. Serve immediately.
VEGGIE-STUFFED BAKERS
Yield: 6 servings
Ingredients
3 large Idaho potatoes (8-10 ounces each)
Vegetable cooking spray
1 cup chopped onion
1/3 cup fresh, or frozen, whole-kernel corn
1 medium red bell pepper, chopped
4 cloves garlic, minced
1/3 cup fat-free sour cream or plain fat-free yogurt
3/4 cup (3 ounces) shredded fat-free Cheddar cheese, divided
Salt and pepper, to taste
1 cup broccoli florets, cooked until crisp-tender
Directions
Grease potatoes lightly and bake at 400 degrees until tender, 45 to 60 minutes; let stand until cool enough to handle. Cut potatoes lengthwise into halves; scoop out potato, leaving shells intact.
Spray medium skillet with cooking spray; heat over medium heat until hot. Saute onion, corn, bell pepper, and garlic until tender, about 5 minutes.
Mash potatoes, adding sour cream and half the Cheddar cheese. Mix in sauteed vegetables; season to taste with salt and pepper. Spoon mixture into potato shells; arrange broccoli on top and sprinkle with remaining cheese.
Arrange potatoes in baking pan; bake, uncovered, at 350 degrees until hot through, 20 to 30 minutes.
Nutritional Information Per Serving (1/6 of recipe):
Calories: 160, Fat: 0.3 g, Cholesterol: 0 mg, Sodium: 119 mg, Protein: 9 g, Carbohydrate: 32.4 g
Diabetic Exchanges: 1 Vegetable, 1-1/2 Fruit, 1/2 Meat
STRAWBERRY SPINACH SALAD
Yield: 10 servings
Source: "Mr. Food Every Day's a Holiday Diabetic Cookbook"
Ingredients
1 package (10 ounces) fresh baby spinach, washed, dried and trimmed
1 pint fresh strawberries, cleaned and sliced lengthwise to 1/4-inch thickness
1/2 of a small onion, finely chopped
2 tablespoons sugar
3 tablespoons water
2 tablespoons white vinegar
1/2 teaspoon dry mustard
1/4 cup canola or vegetable oil
Directions
Place the spinach in a large salad bowl; add the strawberries.
In a small bowl, combine the onion, sugar, water, vinegar, mustard, and oil. Whisk until well combined. Drizzle the dressing over the salad and toss to coat. Serve immediately.
Nutritional Information Per Serving (1 cup): Calories: 79, Fat: 6 g, Cholesterol: 0 mg, Sodium: 23 mg, Carbohydrate: 6 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g Diabetic Exchanges: 1/2 Carbohydrate, 1 Fat
HOLIDAY CRANBERRY APPLE COBBLER
Cranberries are usually only available from late October or early November through January or February. If your local grocery store still has a few bags of cranberries, pick them up and, if you're not planning to use them in the next day or so, place the bags in the freezer. Almost every winter, I tend to buy a bag or two every shopping trip and put them in the freezer for use year 'round. They're great in smoothies, pie, main meals...they're not only for cranberry sauce or juice.
6 apples, peeled, cored & cut in slices
2 c. cranberries, rinsed & drained
1 1/2 c. sugar
1/2 tsp. cinnamon
1/2 tsp. nutmeg
1 c. water
3 tbsp. butter
2 c. flour, sifted
4 tsp. baking powder
1/2 tsp. salt
1 egg, well beaten
3/4 c. milk
Combine apples, cranberries, sugar, spices, water and butter in a saucepan. Cook over medium heat until mixture bubbles. Lower heat and simmer 10 to 15 minutes until apples are tender but still firm. Pour mixture into shallow 2 quart casserole. Mix flour, baking powder and salt; add egg and milk and stir only until all dry ingredients are moistened. Drop dough by spoonsful on top of cranberry mixture. Bake at 350 degrees for 20 to 25 minutes or until golden brown.
CHOCOLATE ESPRESSO CUPS
Recipe courtesy of Giada De Laurentiis
Prep Time: 5 min
Cook Time: 15 min
Serves: 4 to 6 servings (6 cups)
I'd watched Giada's show regularly when we first got cable. While I haven't watched her show lately, I still love some of her recipes.Ingredients5 cups whole milk
1/2 cup espresso
8 ounces dark chocolate, chopped into small pieces
1 tablespoon sugar
1 tablespoon vanilla extract
Directions
Heat the milk in a medium pot over high heat until hot, but not boiling. Reduce the heat to very low and add the espresso, chocolate, sugar, and vanilla. Using a whisk, stir the mixture until the chocolate has melted. Continue to whisk the chocolate mixture until frothy every few minutes for about 8 minutes, until the chocolate has completely dissolved into the milk. Pour into mugs and serve immediately.
Thursday, January 31, 2013
A little of this, a little of that...
These days, it can difficult to find meals that are cheap, healthy and taste good, especially if one has an underlying health issue, such as diabetes. But it doesn't have to be impossible. There are recipes that can fit the bill on all three.
Today, I'm posting several recipes that I've found online that are well worth making. With the exception of the No Peek Chicken, they've come from an emailing list that I signed up for years ago. When we discovered that my husband was diabetic, he was worried that he wouldn't be able to eat "real food." Thank goodness the visiting nurse who came by the first couple of weeks helped him through that.
The emailing list is ; I've tried listing the exact link to each recipe where possible. Of course, you don't have to be diabetic to enjoy these recipes, but if you are cooking for a diabetic, these might help you explore a few choices.
And now, without further introductions, we have:
BROCCOLI CHOWDER
1 tablespoon extra-virgin olive oil
1 large onion, chopped (1-1/2 cups)
1 large carrot, diced (1/2 cup)
2 stalks celery, diced (1/2 cup)
1 large potato, peeled and diced (1-1/2 cups)
2 cloves garlic, minced
1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
3-1/2 cups vegetable broth or reduced-sodium chicken broth (two 14-ounce cans)
8 ounces broccoli crowns, cut into 1-inch pieces, stems and florets separated (3 cups)
1 cup grated reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream
1/8 teaspoon salt, or to taste
Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more.
Transfer 2 cups of the chowder to a bowl and mash; return to the pan. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through. Season with salt.
Nutritional Information Per Serving (1 cup each): Calories: 180, Fat: 8 g, Cholesterol: 15 mg, Carbohydrate: 23 g, Protein: 6 g, Fiber: 4 g, Sodium: 354 mg Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 High-Fat Meat
Green Beans with Poppy Seed Dressing
Yield: 4 servings (3/4 cup each)
View Online: http://diabeticgourmet.com/recipes/html/922.shtml
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information (Per Serving) Calories: 113; Protein: 3 g; Sodium: 104 mg; Cholesterol: 0 mg; Fat: 8 g; Dietary Fiber: 4 g; Carbohydrates: 11 g Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
NO PEEK CHICKEN
This is one of those "Not sure where it came from" recipes.
4 skinless, boneless, chicken breasts
2 cans cream of chicken soup
1/2 package dry onion soup mix
1 cup milk or water
3/4 cup rice
Preheat oven to 350 degrees. Place chicken in a baking dish. In a bowl, mix remaining ingredients together. Pour mixture over chicken breasts. Cover dish with aluminum foil and bake for 2 hours, remembering not to peek!
STRAWBERRY SPINACH SALAD
This is another recipe from
Yield: 10 servings
Source: "Mr. Food Every Day's a Holiday Diabetic Cookbook"
1 package (10 ounces) fresh baby spinach, washed, dried and trimmed
1 pint fresh strawberries, cleaned and sliced lengthwise to 1/4-inchthickness
1/2 of a small onion, finely chopped
2 tablespoons sugar
3 tablespoons water
2 tablespoons white vinegar
1/2 teaspoon dry mustard
1/4 cup canola or vegetable oil
Place the spinach in a large salad bowl; add the strawberries.
In a small bowl, combine the onion, sugar, water, vinegar, mustard, and oil. Whisk until well combined. Drizzle the dressing over the salad and toss to coat. Serve immediately.
Nutritional Information Per Serving (1 cup): Calories: 79, Fat: 6 g, Cholesterol: 0 mg, Sodium: 23 mg, Carbohydrate: 6 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g Diabetic Exchanges: 1/2 Carbohydrate, 1 Fat
PENNE WITH GREENS AND CANNELLINI BEANS
Low in fat and loaded with fiber, the smooth texture and slightly nutty flavor of cannellini beans (or white kidney beans) makes a great addition to healthy pasta recipes.
Yield: 6 main dish servings
Source: Dreamfields Healthy Carb Pasta
Info: http://diabeticgourmet.com/recipes/Trusted_Brands/Dreamfields
Print & Photo: http://diabeticgourmet.com/recipes/html/713.shtml
1 box uncooked Dreamfields Penne Rigate
2 tablespoons olive oil
1/2 cup diced red bell pepper
1 tablespoon minced garlic
1/4 to 1/2 teaspoon crushed red pepper flakes
1 cup reduced-sodium, fat free chicken broth
1 pound fresh collard or mustard greens, washed, trimmed and cut into large bite-sized pieces
1 can (15 ounces) cannellini beans, rinsed and drained (or other white beans)
Kosher salt and freshly ground black pepper to taste
Grated Parmesan cheese (optional)
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, in large skillet, heat olive oil over medium-high heat. Add bell pepper, garlic and red pepper flakes; cook 1 to 2 minutes, stirring constantly. Add broth; bring to boil.
Add greens; return to boil. Cook 1 to 2 minutes, uncovered, until greens are just crisp-tender, stirring occasionally. Add greens with liquid to pasta; toss to coat. Add beans; toss gently. Adjust seasoning with salt and pepper. Top with grated Parmesan cheese, if desired.
Serving Note: Any dark, leafy greens such as kale, spinach or chard can be substituted for the collard greens. 1-1/2 cups cooked cannellini beans can be substituted for the canned beans.
Nutritional Information (Per Serving):Calories: 336; Protein: 16g; Sodium: 128 mg; Cholesterol: 0 mg; Fat: 6 g; Saturated Fat: 1g; Dietary Fiber: 11 g; Digestible Carbohydrates: 22g
Note: The Dreamfields process results in a pasta with 5 grams fiber and only 5 grams digestible carbohydrates per serving and a 65% lower glycemic index than regular pasta. If traditional pasta is used in this recipe there is a total of 63g carbohydrate.
STRAWBERRY-PEACH COOLER
Yield: 2 servings (1 cup per serving)
Source: "The Diabetes Snack, Munch, Nibble, Nosh Book"
Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Print version: http://diabeticgourmet.com/recipes/html/737.shtml
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches. Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard. Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container. Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving (1 cup):
Calories: 105, Fat: 0 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrate: 26 g, Dietary Fiber: 3 g, Sugars: 23 g, Protein: 2 g
Diabetic Exchanges: 2 Fruit
FRESH FRUIT CLAFOUTI
Yield: 1 Cake (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/387.shtml
1-1/2 cups slice ripe nectarines, plums, peaches, or pitted cherries (about 10 ounces cut fruit)
2/3 cup fat-free evaporated milk
1 large egg, beaten, or 1/4 cup egg substitute
2 tablespoons all-purpose flour
2 tablespoons sugar
1/2 teaspoon pure vanilla extract
1/8 teaspoon nutmeg, preferably freshly grated
1/8 teaspoon salt
1 tablespoon sifted powdered sugar
Preheat the oven to 375 degrees F. Prepare an 8-inch glass pie plate with non-stick pan spray. Layer the fruit in the pie plate.
Combine the milk, egg, flour, sugar, vanilla, nutmeg, and salt in a food processor. Process until smooth; pour over the fruit.
Bake 35 to 40 minutes, or until puffed and golden brown. Serve warm or at room temperature. At serving time, sprinkle with powdered sugar and cut into 6 slices.
Nutritional Information Per Serving (1 slice):
Calories: 92, Fat: 1 g, Cholesterol: 36 mg, Sodium: 92 mg, Carbohydrate: 17 g, Dietary Fiber: 1 g, Sugars: 13 g, Protein: 4 g Diabetic Exchanges: 1 Other Carbohydrate
Today, I'm posting several recipes that I've found online that are well worth making. With the exception of the No Peek Chicken, they've come from an emailing list that I signed up for years ago. When we discovered that my husband was diabetic, he was worried that he wouldn't be able to eat "real food." Thank goodness the visiting nurse who came by the first couple of weeks helped him through that.
The emailing list is ; I've tried listing the exact link to each recipe where possible. Of course, you don't have to be diabetic to enjoy these recipes, but if you are cooking for a diabetic, these might help you explore a few choices.
And now, without further introductions, we have:
BROCCOLI CHOWDER
1 tablespoon extra-virgin olive oil
1 large onion, chopped (1-1/2 cups)
1 large carrot, diced (1/2 cup)
2 stalks celery, diced (1/2 cup)
1 large potato, peeled and diced (1-1/2 cups)
2 cloves garlic, minced
1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
3-1/2 cups vegetable broth or reduced-sodium chicken broth (two 14-ounce cans)
8 ounces broccoli crowns, cut into 1-inch pieces, stems and florets separated (3 cups)
1 cup grated reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream
1/8 teaspoon salt, or to taste
Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more.
Transfer 2 cups of the chowder to a bowl and mash; return to the pan. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through. Season with salt.
Nutritional Information Per Serving (1 cup each): Calories: 180, Fat: 8 g, Cholesterol: 15 mg, Carbohydrate: 23 g, Protein: 6 g, Fiber: 4 g, Sodium: 354 mg Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 High-Fat Meat
Green Beans with Poppy Seed Dressing
Yield: 4 servings (3/4 cup each)
View Online: http://diabeticgourmet.com/recipes/html/922.shtml
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information (Per Serving) Calories: 113; Protein: 3 g; Sodium: 104 mg; Cholesterol: 0 mg; Fat: 8 g; Dietary Fiber: 4 g; Carbohydrates: 11 g Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
NO PEEK CHICKEN
This is one of those "Not sure where it came from" recipes.
4 skinless, boneless, chicken breasts
2 cans cream of chicken soup
1/2 package dry onion soup mix
1 cup milk or water
3/4 cup rice
Preheat oven to 350 degrees. Place chicken in a baking dish. In a bowl, mix remaining ingredients together. Pour mixture over chicken breasts. Cover dish with aluminum foil and bake for 2 hours, remembering not to peek!
STRAWBERRY SPINACH SALAD
This is another recipe from
Yield: 10 servings
Source: "Mr. Food Every Day's a Holiday Diabetic Cookbook"
1 package (10 ounces) fresh baby spinach, washed, dried and trimmed
1 pint fresh strawberries, cleaned and sliced lengthwise to 1/4-inchthickness
1/2 of a small onion, finely chopped
2 tablespoons sugar
3 tablespoons water
2 tablespoons white vinegar
1/2 teaspoon dry mustard
1/4 cup canola or vegetable oil
Place the spinach in a large salad bowl; add the strawberries.
In a small bowl, combine the onion, sugar, water, vinegar, mustard, and oil. Whisk until well combined. Drizzle the dressing over the salad and toss to coat. Serve immediately.
Nutritional Information Per Serving (1 cup): Calories: 79, Fat: 6 g, Cholesterol: 0 mg, Sodium: 23 mg, Carbohydrate: 6 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g Diabetic Exchanges: 1/2 Carbohydrate, 1 Fat
PENNE WITH GREENS AND CANNELLINI BEANS
Low in fat and loaded with fiber, the smooth texture and slightly nutty flavor of cannellini beans (or white kidney beans) makes a great addition to healthy pasta recipes.
Yield: 6 main dish servings
Source: Dreamfields Healthy Carb Pasta
Info: http://diabeticgourmet.com/recipes/Trusted_Brands/Dreamfields
Print & Photo: http://diabeticgourmet.com/recipes/html/713.shtml
1 box uncooked Dreamfields Penne Rigate
2 tablespoons olive oil
1/2 cup diced red bell pepper
1 tablespoon minced garlic
1/4 to 1/2 teaspoon crushed red pepper flakes
1 cup reduced-sodium, fat free chicken broth
1 pound fresh collard or mustard greens, washed, trimmed and cut into large bite-sized pieces
1 can (15 ounces) cannellini beans, rinsed and drained (or other white beans)
Kosher salt and freshly ground black pepper to taste
Grated Parmesan cheese (optional)
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, in large skillet, heat olive oil over medium-high heat. Add bell pepper, garlic and red pepper flakes; cook 1 to 2 minutes, stirring constantly. Add broth; bring to boil.
Add greens; return to boil. Cook 1 to 2 minutes, uncovered, until greens are just crisp-tender, stirring occasionally. Add greens with liquid to pasta; toss to coat. Add beans; toss gently. Adjust seasoning with salt and pepper. Top with grated Parmesan cheese, if desired.
Serving Note: Any dark, leafy greens such as kale, spinach or chard can be substituted for the collard greens. 1-1/2 cups cooked cannellini beans can be substituted for the canned beans.
Nutritional Information (Per Serving):Calories: 336; Protein: 16g; Sodium: 128 mg; Cholesterol: 0 mg; Fat: 6 g; Saturated Fat: 1g; Dietary Fiber: 11 g; Digestible Carbohydrates: 22g
Note: The Dreamfields process results in a pasta with 5 grams fiber and only 5 grams digestible carbohydrates per serving and a 65% lower glycemic index than regular pasta. If traditional pasta is used in this recipe there is a total of 63g carbohydrate.
STRAWBERRY-PEACH COOLER
Yield: 2 servings (1 cup per serving)
Source: "The Diabetes Snack, Munch, Nibble, Nosh Book"
Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Print version: http://diabeticgourmet.com/recipes/html/737.shtml
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches. Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard. Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container. Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving (1 cup):
Calories: 105, Fat: 0 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrate: 26 g, Dietary Fiber: 3 g, Sugars: 23 g, Protein: 2 g
Diabetic Exchanges: 2 Fruit
FRESH FRUIT CLAFOUTI
Yield: 1 Cake (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/387.shtml
1-1/2 cups slice ripe nectarines, plums, peaches, or pitted cherries (about 10 ounces cut fruit)
2/3 cup fat-free evaporated milk
1 large egg, beaten, or 1/4 cup egg substitute
2 tablespoons all-purpose flour
2 tablespoons sugar
1/2 teaspoon pure vanilla extract
1/8 teaspoon nutmeg, preferably freshly grated
1/8 teaspoon salt
1 tablespoon sifted powdered sugar
Preheat the oven to 375 degrees F. Prepare an 8-inch glass pie plate with non-stick pan spray. Layer the fruit in the pie plate.
Combine the milk, egg, flour, sugar, vanilla, nutmeg, and salt in a food processor. Process until smooth; pour over the fruit.
Bake 35 to 40 minutes, or until puffed and golden brown. Serve warm or at room temperature. At serving time, sprinkle with powdered sugar and cut into 6 slices.
Nutritional Information Per Serving (1 slice):
Calories: 92, Fat: 1 g, Cholesterol: 36 mg, Sodium: 92 mg, Carbohydrate: 17 g, Dietary Fiber: 1 g, Sugars: 13 g, Protein: 4 g Diabetic Exchanges: 1 Other Carbohydrate
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