It's Diabetic Thursday, time to get check out how yummy diabetic food really can be. Here are six recipes to help you through the day, including Roasted-Vegetable Lasagna and Cranberry-Orange Bread Pudding. Enjoy!
CREAMY VEGETABLES IN CREAMY VINAIGRETTE
Prep Time: 15 Minutes - Cost: $
Servings: 8 - Difficulty Level: 2
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/73.shtml
Ingredients
Dressing:
1/4 cup non-fat or low-fat plain yogurt
2 tablespoons white wine vinegar
1 tablespoon Dijon mustard
1 teaspoon sugar
1 teaspoon acceptable vegetable oil
1/2 teaspoon coarsely ground pepper
1/4 teaspoon salt
Vegetables:
2 cups sliced carrots (2 large)
1-1/2 cups fresh green beans, trimmed, cut into 1-1/2-inch pieces
1-1/4 cups fresh medium mushrooms, cut into quarters
2 medium tomatoes, each cut into 8 wedges
1/3 cup thinly sliced green onions (green part only)
Directions
For dressing, whisk together all ingredients in a medium bowl.
Steam carrots and green beans for 3 to 4 minutes, or until tender-crisp.
Remove from heat and plunge into bowl of ice water to stop cooking.
Drain, pat dry with paper towels, and put in a shallow glass bowl.
Add mushrooms, tomatoes, and green onions.
Pour dressing over all and toss gently.
Cover and refrigerate for at least 30 minutes or up to 4 hours.
Nutritional Information Per Serving: Calories: 46; Protein: 2 g; Fat: 1 g; Carbohydrates: 8 g; Exchanges: 1/2 Starch/Bread
ROASTED-VEGETABLE LASAGNA
This recipe begins, “Who needs meat? This gourmet veggie lasagna from one of our favorite chefs will be the centerpiece of your dinner table.”
This is from Diabetic Connect.
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/4198-roasted-vegetable-lasagna.
Ingredients
Vegetables:
4 red bell peppers
1 teaspoon olive oil
1/2 teaspoon salt
1/2 teaspoon black pepper
6 yellow squash, halved lengthwise and cut into 1-inch pieces (about 1 1/2 pounds)
1 large onion, cut into 16 wedges
4 garlic cloves, minced
Cheese mixture:
2 cups 2% low-fat cottage cheese
1 1/2 cups (6 ounces) grated sharp provolone cheese
1/4 cup chopped fresh basil
1 teaspoon dried oregano
White sauce:
3 tablespoons all-purpose flour
1 1/2 cups 2% reduced-fat milk
2 tablespoons chopped fresh basil
1/4 teaspoon black pepper
Cooking spray
9 cooked lasagna noodles
2 cups spinach leaves, divided
1/2 cup (2 ounces) shredded part-skim mozzarella cheese
Fresh basil sprigs (optional)
Directions
Preheat broiler.
To prepare vegetables, cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel; set aside.
Preheat oven to 450°.
Combine oil, salt, 1/2 teaspoon black pepper, squash, and onion on a baking sheet; toss well. Bake at 450° for 20 minutes. Remove from oven; combine squash mixture and garlic in a bowl.
Decrease oven temperature to 375°.
To prepare cheese mixture, combine cottage cheese and next 3 ingredients (cottage cheese through oregano) in a bowl.
To prepare white sauce, place flour in a medium saucepan. Gradually add milk; stir with a whisk. Place over medium heat. Cook until thick; stir constantly. Remove from heat; stir in 2 tablespoons chopped basil and 1/4 teaspoon black pepper.
Spread 1/4 cup white sauce in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 noodles over sauce; top with 1 1/4 cups cheese mixture, 1 cup spinach, 4 bell pepper halves, 2 cups vegetable mixture, and 1/4 cup white sauce. Repeat layers, ending with noodles. Spread remaining white sauce over noodles. Cover and bake at 375° for 15 minutes. Uncover; sprinkle with mozzarella cheese. Bake an additional 20 minutes. Garnish with basil sprigs, if desired.
Note: Use a sharp, potent cheese in this dish for the most flavor. Parmesan, Romano, Asiago, or sharp cheddar will all work as well in the filling. Stick to mozzarella for the top, however, as it melts and browns the best. For extra browning, place the lasagna under the broiler for a minute or two at the end of cooking.
Nutritional Facts: Servings: 9; Amount per serving Calories: 275; Calories from fat 30%; Fat 9.1 g; Saturated fat: 5.2 g; Monounsaturated fat: 2.6 g; Polyunsaturated fat 0.6 g; Protein: 19.3 g; Carbohydrate: 29.3 g; Fiber: 2.9 g;Cholesterol: 24 mg; Iron: 2.3 mg; Sodium: 564 mg; Calcium: 308 mg
SWEDISH MEATBALLS
This is from Glucerna Shakes
1 pound extra lean ground sirloin
1 8-oz can Vanilla Glucerna Shake
1/2 C onion, grated
1 medium potato, grated
1/2 C dry bread crumbs
1/2 tsp salt
1 10 ¾ oz can condensed Healthy Request cream of mushroom soup
3/4 C fat-free, no-sodium beef broth
1/4 tsp garlic powder
1/8 tsp onion powder
1 1/2 tsp Worcestershire sauce
1/4 tsp pepper (optional)
3 C cooked egg noodles
Preheat oven to 425 degrees.
In large bowl, mix ground sirloin, 1/2 C Glucerna Shake, onion, potato, bread crumbs & salt. Form into 30 1-1/4-inch meatballs.
In small bowl, combine soup, remaining Glucerna Shake, beef broth, garlic powder, onion powder, Worcestershire sauce & pepper. Whisk until well blended.
Place formed meatballs into 2-quart casserole dish. Pour soup mixture over meatballs. Bake uncovered for 40-45 minutes or until meatballs are cooked through. Spoon meatballs & sauce over cooked noodles & serve.
Meatballs & sauce can be frozen in individual servings for quick meals.
Diabetic exhanges: 2 starch; 2 very lean mean; 1 low-fat milk; 1/2 fat
Nutrition (fixed w/Glucerna Shake): Servings: 6; Per serving: Calories: 320; Cal. From fat: 80; total fat 9g; sat. fat 2.5 g; cholesterol 70 mg; sodium 380 mg; potassium 240 mg; carbo. 39 g; fiber 4g; Sugar 3g; protein 23g
CHOCOLATE-CHERRY PARFAIT
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/158.shtml
Ingredients
3 oz Neufchatel cream cheese
2 cup cold skim milk
3 oz package Jell-o sugar-free instant chocolate pudding
1 pound fresh bing cherries, pitted, cut in half
Directions
Blend cream cheese with 1/4 cup skim milk, on low speed of electric mixer, until smooth. Add remaining milk and pudding mix. Mix 1 or 2 minutes until smooth and well blended.
Add to 75% of the fresh cherries to 1/2 cup water, and cook until it boils for 1 minute. Remove from heat, drain well.
Alternately spoon pudding and cherries into parfait dishes, ending with pudding.
Garnish the top of each parfait with the remaining cherries.
Nutritional Information Per Serving: Calories: 116; Fat: 3.5 g; Sodium: 305 mg; Cholesterol: 14.5 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread; 1/2 Fruit; 1 Fat
MEATLOAF
This recipe begins, “The mix of ground turkey and beef gives this meatloaf half the fat and all of the flavor!”
This is from Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/51-meatloaf
Ingredients
1 pound ground skinless turkey breast
1 pound lean ground beef
1/2 medium onion, minced
1 clove garlic, minced
3 tablespoon minced fresh parsley
1 egg
1/4 cup low-fat (1%) milk
1 teaspoon dry mustard
1/4 teaspoon salt
1/4 teaspoon ground white pepper
1/8 teaspoon nutmeg
2 slices white bread, lightly toasted and made into coarse crumbs
2 tablespoons ketchup
2 tablespoons water
Directions
Preheat the oven to 350 degrees F.
In a large bowl, combine the meats with your hands or a large fork. Blend in the onion, garlic, and parsley; set aside.
In a medium bowl, whisk the egg until frothy, about 1 minute. Add the milk, mustard, salt, pepper, and nutmeg and whisk to blend. Add the bread crumbs and let stand for 5 minutes.
Add the egg mixture to the meat mixture and blend well, about 1 minute. Spread evenly into a 9x5-inch loaf pan.In a small bowl, combine the ketchup and water until blended. Spread on top of the meat. Bake until the meat is no longer pink, about 90 minutes.
Nutritional Facts: Servings: 6; Per serving (yield 6 servings):Calories: 139; Fat: 2 g; Saturated Fat: 1 g; Cholesterol: 36 mg; Sodium: 133 mg; Carbohydrates: 8 g; Fiber: 0.5 g; Protein: 20 g
TWICE BAKED POTATOES
Prep Time: 10 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Source: Cooking Healthy and Fast
Find this recipe at: http://diabeticgourmet.com/recipes/html/175.shtml
Ingredients
4 Medium potatoes, baked
1 cup low-fat cottage cheese
1/2 cup low-fat milk
1 tbsp onion, minced
Freshly ground black pepper
Paprika
Dried Parsley Flakes
Directions
Cut potatoes in half lengthwise. Scoop out potatoes, leaving skins intact for restuffing.
With wire whisk, beat potatoes with cottage cheese, milk, and onion. Spoon mixture back into skins.
Sprinkle with paprika flakes and black pepper.
Bake for 10 minutes until just golden.
Nutritional Information Per Serving: Calories: 73; Fat: 7 g; Sodium: 316 mg; Cholesterol: 3 mg; Exchanges: 1 Bread
Showing posts with label Swedish Meatballs. Show all posts
Showing posts with label Swedish Meatballs. Show all posts
Thursday, May 23, 2019
Thursday, August 24, 2017
Diabetic Thursday
It's Diabetic Thursday. For anyone wondering if diabetic food can actually taste good, today's six recipes will show how good diabetic food can really be, including Swedish Meatballs and Peach and Raspberry Crumble. Enjoy!
SLOW-COOKER VEGETARIAN MINESTRONE
This recipe begins, “With a few simple steps and time in the slow cooker, you'll have this delicious and nutritious minestrone soup ready to serve.”
This is from Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/6654-vegetarian-minestrone-slow-cooker
Ingredients
6 cups vegetable broth
1 28-ounce can crushed tomatoes
1 15-ounce can kidney beans, drained
1 large onion, chopped
2 ribs celery, diced
2 large carrots, diced
1 cup green beans
1 small zucchini
3 cloves garlic, minced
1 tablespoon minced fresh parsley
1 1/2 teaspoons dried oregano
1 teaspoon salt
3/4 teaspoon dried thyme
1/4 teaspoon freshly ground black pepper
1/2 cup elbow macaroni
4 cups chopped fresh spinach
1/4 cup finely grated Parmesan cheese, or more to taste
Directions
Combine vegetable broth, tomatoes, kidney beans, onion, celery, carrots, green beans, zucchini, garlic, parsley, oregano, salt, thyme, and black pepper in a 6-quart slow cooker.
Cook on Low for 6 to 8 hours.
Bring a large pot of lightly salted water to a boil. Cook elbow macaroni in the boiling water, stirring occasionally until cooked through but firm to the bite, 8 minutes; drain.
Stir spinach and macaroni into minestrone; cook another 15 minutes. Top with Parmesan cheese.
Nutritional Facts: Servings: 8; Calories: 138; Carbohydrates: 25.2 g; Saturated Fat: 0.5 g; Protein: 6.9 g; Sodium: 941 mg; Dietary Fiber: 6.5 g
CORN AND BLACK BEAN TAQUITOS
This begins, “Minimum prep and bake time makes homemade taquitos a healthy "fast food" for busy days. Couple with a side salad for a balanced meal.”
This is from Diabetic Connect.
Can be viewed at http://www.diabeticconnect.com/diabetic-recipes/general/7259-corn-and-black-bean-taquitos
Ingredients
8 low carb tortillas
15 oz. black beans, drained
1 cup fresh spinach, chopped
1/2 cup frozen corn
1 cup shredded Monterey jack cheese
3 TBSP salsa
2 TBSP lime juice
1/2 tsp cumin
Pepper to taste
Directions
Preheat oven to 400 degrees F.
Slightly mash beans with a fork. Add all ingredients together and mix well.
Spoon 3 – 4 TBSP of mixture into the center of each tortilla. Tightly roll and place on greased baking sheet. Spray the taquitos with olive oil or coconut oil cooking spray.
Bake 15-20 minutes or until taquitos are lightly brown and crisp.
Nutritional Facts: Servings: 8; For 1 taquito: Calories 102; Saturated Fat: 2 g; Sodium: 242 mg; Carbohydrates: 12 g; Dietary Fiber: 4 g; Protein: 7 g
SWEDISH MEATBALLS
This is from Glucerna Shakes
1 pound extra lean ground sirloin
1 8-oz can Vanilla Glucerna Shake
1/2 C onion, grated
1 medium potato, grated
1/2 C dry bread crumbs
1/2 tsp salt
1 10 3/4 oz can condensed Healthy Request cream of mushroom soup
3/4 C fat-free, no-sodium beef broth
1/4 tsp garlic powder
1/8 tsp onion powder
1 1/2 tsp Worcestershire sauce
1/4 tsp pepper (optional)
3 C cooked egg noodles
Preheat oven to 425 degrees.
In large bowl, mix ground sirloin, 1/2 C Glucerna Shake, onion, potato, bread crumbs & salt. Form into 30 1-1/4-inch meatballs.
In small bowl, combine soup, remaining Glucerna Shake, beef broth, garlic powder, onion powder, Worcestershire sauce & pepper. Whisk until well blended.
Place formed meatballs into 2-quart casserole dish. Pour soup mixture over meatballs. Bake uncovered for 40-45 minutes or until meatballs are cooked through. Spoon meatballs & sauce over cooked noodles & serve.
Meatballs & sauce can be frozen in individual servings for quick meals.
Diabetic exhanges: 2 starch; 2 very lean mean; 1 low-fat milk; 1/2 fat
Nutrition (fixed w/Glucerna Shake): Servings: 6; Per serving: Calories: 320; Cal. From fat: 80; total fat 9g; sat. fat 2.5 g; cholesterol 70 mg; sodium 380 mg; potassium 240 mg; carbo. 39 g; fiber 4g; Sugar 3g; protein 23g
PEACH AND RASPBERRY CRUMBLE
This is from Diabetes Self-Management
Yield: 6 servings.
Prep time: 15 minutes. Baking time: 30-35 minutes.
Butter-flavor cooking spray
1 can (15 oz) sliced peaches in juice, drained
1 package (12 oz) unsweetened frozen raspberries, thawed
1 C quick-cooking oats, uncooked
2 Tbs brown sugar
1 1/2 tsp cinnamon
3 Tbs reduced-calorie stick margarine, melted
2 Tbs honey
Preheat oven to 350 degrees. Coat 8”X8” baking pan with cooking spray. Arrange peach slices evenly in bottom of the pan. Sprinkle raspberries evenly over peaches. Set aside. In bowl, combine oats, brown sugar, and cinnamon and mix with fork, breaking up brown sugar clumps. Add margarine & honey; stir to combine. Sprinkle topping over fruit. Bake uncovered for 30 – 35 minutes, or until fruit is bubbly. Portion into 6 equal servings. Serve alone or over low-fat, no-sugar-added vanilla ice cream.
Per serving: Calories: 185; Carbs: 33g; Fat: 4 g (sat. fat: 1 g); Sodium: 70 mg; Fiber: 4 g; Exchanges: 1 starch, 1 fruit, 1 fat
MEATLOAF
This recipe begins, “The mix of ground turkey and beef gives this meatloaf half the fat and all of the flavor!”
This is from Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/51-meatloaf
Ingredients
1 pound ground skinless turkey breast
1 pound lean ground beef
1/2 medium onion, minced
1 clove garlic, minced
3 tablespoon minced fresh parsley
1 egg
1/4 cup low-fat (1%) milk
1 teaspoon dry mustard
1/4 teaspoon salt
1/4 teaspoon ground white pepper
1/8 teaspoon nutmeg
2 slices white bread, lightly toasted and made into coarse crumbs
2 tablespoons ketchup
2 tablespoons water
Directions
Preheat the oven to 350 degrees F.
In a large bowl, combine the meats with your hands or a large fork. Blend in the onion, garlic, and parsley; set aside.
In a medium bowl, whisk the egg until frothy, about 1 minute. Add the milk, mustard, salt, pepper, and nutmeg and whisk to blend. Add the bread crumbs and let stand for 5 minutes.
Add the egg mixture to the meat mixture and blend well, about 1 minute. Spread evenly into a 9x5-inch loaf pan.In a small bowl, combine the ketchup and water until blended. Spread on top of the meat. Bake until the meat is no longer pink, about 90 minutes.
Nutritional Facts: Servings: 6; Per serving (yield 6 servings):Calories: 139; Fat: 2 g; Saturated Fat: 1 g; Cholesterol: 36 mg; Sodium: 133 mg; Carbohydrates: 8 g; Fiber: 0.5 g; Protein: 20 g
SNACKERS CRACKERS
Servings: 1 serving (1/2 cup)
Source: Sweet Inspirations - A Sugar Free Dessert Cookbook
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/161.shtml
Ingredients
5 cups oyster crackers
1 tsp canola oil
1 tsp dry minced onion
1 tsp garlic powder
1 tsp onion powder
2 tsp dry dill weed
1 tsp dry parsley flakes
2 tsp water
1/3 cup non-fat yogurt
1/3 cup fresh shredded Parmesan cheese
Directions
Measure crackers into 9" x 13" baking dish; set aside. In a large teflon coated skillet, heat oil to medium heat. Add dry onion and stir rapidly with wooden spoon. Quickly add other spices, stirring constantly. Add water; mix well.
Stir in yogurt until well blended. Add oyster crackers and stir mixture until spices coat crackers. Spoon entire mixture back into cake pan. Sprinkle Parmesan evenly over crackers. Bake at 275F for 6-8 minutes, stirring occasionally. Bake until Parmesan is melted. Cool crackers thoroughly and place them in covered container for storage.
Nutritional Information Per Serving: Calories: 127; Protein: 4 g; Fat: 5 g; Sodium: 362 mg; Cholesterol: 3 mg; Carbohydrates: 18 g; Exchanges: 1 Starch/Bread; 1 Fat
SLOW-COOKER VEGETARIAN MINESTRONE
This recipe begins, “With a few simple steps and time in the slow cooker, you'll have this delicious and nutritious minestrone soup ready to serve.”
This is from Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/6654-vegetarian-minestrone-slow-cooker
Ingredients
6 cups vegetable broth
1 28-ounce can crushed tomatoes
1 15-ounce can kidney beans, drained
1 large onion, chopped
2 ribs celery, diced
2 large carrots, diced
1 cup green beans
1 small zucchini
3 cloves garlic, minced
1 tablespoon minced fresh parsley
1 1/2 teaspoons dried oregano
1 teaspoon salt
3/4 teaspoon dried thyme
1/4 teaspoon freshly ground black pepper
1/2 cup elbow macaroni
4 cups chopped fresh spinach
1/4 cup finely grated Parmesan cheese, or more to taste
Directions
Combine vegetable broth, tomatoes, kidney beans, onion, celery, carrots, green beans, zucchini, garlic, parsley, oregano, salt, thyme, and black pepper in a 6-quart slow cooker.
Cook on Low for 6 to 8 hours.
Bring a large pot of lightly salted water to a boil. Cook elbow macaroni in the boiling water, stirring occasionally until cooked through but firm to the bite, 8 minutes; drain.
Stir spinach and macaroni into minestrone; cook another 15 minutes. Top with Parmesan cheese.
Nutritional Facts: Servings: 8; Calories: 138; Carbohydrates: 25.2 g; Saturated Fat: 0.5 g; Protein: 6.9 g; Sodium: 941 mg; Dietary Fiber: 6.5 g
CORN AND BLACK BEAN TAQUITOS
This begins, “Minimum prep and bake time makes homemade taquitos a healthy "fast food" for busy days. Couple with a side salad for a balanced meal.”
This is from Diabetic Connect.
Can be viewed at http://www.diabeticconnect.com/diabetic-recipes/general/7259-corn-and-black-bean-taquitos
Ingredients
8 low carb tortillas
15 oz. black beans, drained
1 cup fresh spinach, chopped
1/2 cup frozen corn
1 cup shredded Monterey jack cheese
3 TBSP salsa
2 TBSP lime juice
1/2 tsp cumin
Pepper to taste
Directions
Preheat oven to 400 degrees F.
Slightly mash beans with a fork. Add all ingredients together and mix well.
Spoon 3 – 4 TBSP of mixture into the center of each tortilla. Tightly roll and place on greased baking sheet. Spray the taquitos with olive oil or coconut oil cooking spray.
Bake 15-20 minutes or until taquitos are lightly brown and crisp.
Nutritional Facts: Servings: 8; For 1 taquito: Calories 102; Saturated Fat: 2 g; Sodium: 242 mg; Carbohydrates: 12 g; Dietary Fiber: 4 g; Protein: 7 g
SWEDISH MEATBALLS
This is from Glucerna Shakes
1 pound extra lean ground sirloin
1 8-oz can Vanilla Glucerna Shake
1/2 C onion, grated
1 medium potato, grated
1/2 C dry bread crumbs
1/2 tsp salt
1 10 3/4 oz can condensed Healthy Request cream of mushroom soup
3/4 C fat-free, no-sodium beef broth
1/4 tsp garlic powder
1/8 tsp onion powder
1 1/2 tsp Worcestershire sauce
1/4 tsp pepper (optional)
3 C cooked egg noodles
Preheat oven to 425 degrees.
In large bowl, mix ground sirloin, 1/2 C Glucerna Shake, onion, potato, bread crumbs & salt. Form into 30 1-1/4-inch meatballs.
In small bowl, combine soup, remaining Glucerna Shake, beef broth, garlic powder, onion powder, Worcestershire sauce & pepper. Whisk until well blended.
Place formed meatballs into 2-quart casserole dish. Pour soup mixture over meatballs. Bake uncovered for 40-45 minutes or until meatballs are cooked through. Spoon meatballs & sauce over cooked noodles & serve.
Meatballs & sauce can be frozen in individual servings for quick meals.
Diabetic exhanges: 2 starch; 2 very lean mean; 1 low-fat milk; 1/2 fat
Nutrition (fixed w/Glucerna Shake): Servings: 6; Per serving: Calories: 320; Cal. From fat: 80; total fat 9g; sat. fat 2.5 g; cholesterol 70 mg; sodium 380 mg; potassium 240 mg; carbo. 39 g; fiber 4g; Sugar 3g; protein 23g
PEACH AND RASPBERRY CRUMBLE
This is from Diabetes Self-Management
Yield: 6 servings.
Prep time: 15 minutes. Baking time: 30-35 minutes.
Butter-flavor cooking spray
1 can (15 oz) sliced peaches in juice, drained
1 package (12 oz) unsweetened frozen raspberries, thawed
1 C quick-cooking oats, uncooked
2 Tbs brown sugar
1 1/2 tsp cinnamon
3 Tbs reduced-calorie stick margarine, melted
2 Tbs honey
Preheat oven to 350 degrees. Coat 8”X8” baking pan with cooking spray. Arrange peach slices evenly in bottom of the pan. Sprinkle raspberries evenly over peaches. Set aside. In bowl, combine oats, brown sugar, and cinnamon and mix with fork, breaking up brown sugar clumps. Add margarine & honey; stir to combine. Sprinkle topping over fruit. Bake uncovered for 30 – 35 minutes, or until fruit is bubbly. Portion into 6 equal servings. Serve alone or over low-fat, no-sugar-added vanilla ice cream.
Per serving: Calories: 185; Carbs: 33g; Fat: 4 g (sat. fat: 1 g); Sodium: 70 mg; Fiber: 4 g; Exchanges: 1 starch, 1 fruit, 1 fat
MEATLOAF
This recipe begins, “The mix of ground turkey and beef gives this meatloaf half the fat and all of the flavor!”
This is from Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/51-meatloaf
Ingredients
1 pound ground skinless turkey breast
1 pound lean ground beef
1/2 medium onion, minced
1 clove garlic, minced
3 tablespoon minced fresh parsley
1 egg
1/4 cup low-fat (1%) milk
1 teaspoon dry mustard
1/4 teaspoon salt
1/4 teaspoon ground white pepper
1/8 teaspoon nutmeg
2 slices white bread, lightly toasted and made into coarse crumbs
2 tablespoons ketchup
2 tablespoons water
Directions
Preheat the oven to 350 degrees F.
In a large bowl, combine the meats with your hands or a large fork. Blend in the onion, garlic, and parsley; set aside.
In a medium bowl, whisk the egg until frothy, about 1 minute. Add the milk, mustard, salt, pepper, and nutmeg and whisk to blend. Add the bread crumbs and let stand for 5 minutes.
Add the egg mixture to the meat mixture and blend well, about 1 minute. Spread evenly into a 9x5-inch loaf pan.In a small bowl, combine the ketchup and water until blended. Spread on top of the meat. Bake until the meat is no longer pink, about 90 minutes.
Nutritional Facts: Servings: 6; Per serving (yield 6 servings):Calories: 139; Fat: 2 g; Saturated Fat: 1 g; Cholesterol: 36 mg; Sodium: 133 mg; Carbohydrates: 8 g; Fiber: 0.5 g; Protein: 20 g
SNACKERS CRACKERS
Servings: 1 serving (1/2 cup)
Source: Sweet Inspirations - A Sugar Free Dessert Cookbook
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/161.shtml
Ingredients
5 cups oyster crackers
1 tsp canola oil
1 tsp dry minced onion
1 tsp garlic powder
1 tsp onion powder
2 tsp dry dill weed
1 tsp dry parsley flakes
2 tsp water
1/3 cup non-fat yogurt
1/3 cup fresh shredded Parmesan cheese
Directions
Measure crackers into 9" x 13" baking dish; set aside. In a large teflon coated skillet, heat oil to medium heat. Add dry onion and stir rapidly with wooden spoon. Quickly add other spices, stirring constantly. Add water; mix well.
Stir in yogurt until well blended. Add oyster crackers and stir mixture until spices coat crackers. Spoon entire mixture back into cake pan. Sprinkle Parmesan evenly over crackers. Bake at 275F for 6-8 minutes, stirring occasionally. Bake until Parmesan is melted. Cool crackers thoroughly and place them in covered container for storage.
Nutritional Information Per Serving: Calories: 127; Protein: 4 g; Fat: 5 g; Sodium: 362 mg; Cholesterol: 3 mg; Carbohydrates: 18 g; Exchanges: 1 Starch/Bread; 1 Fat
Thursday, March 9, 2017
Where's the Beef?
It's time for another Double-Post Thursday. Here are six beefy recipes to help you through the day. Enjoy!
MAKE-AHEAD ITALIAN MEATBALLS
This comes from FamilyTime.com, and begins, “Keep these easy-to-make meatballs on hand for last-minute dinner creations. Tossed with pasta or baked into a casserole, the possibilities are endless!” Serves: makes 30 appetizer meatballs; Prep Time: 15 minutes; Cook Time: 15 minutes
To view this online, click here.
Ingredients
1 pound ground beef
1 medium onion, chopped (1/2 cup)
1/3 cup Progresso® dry bread crumbs, (any flavor)
1/4 cup milk
1 egg
1 teaspoon salt
1/8 teaspoon pepper
1 cup chili sauce
1/2 cup cold water
1 jar (12 ounces) tomato pasta sauce, (any variety)
1 teaspoon yellow mustard
Directions
Heat oven to 400ºF.
Mix ground beef, onion, bread crumbs, milk, egg, salt and pepper. Shape mixture into thirty 1-inch balls. Place in ungreased rectangular pan, 13x9x2 inches.
Bake uncovered about 15 minutes or until no longer pink in center and juice is clear. (To serve immediately, continue as directed in step 5--except decrease simmer time to 15 minutes.)
Place meatballs on ungreased cookie sheet. Freeze uncovered about 20 minutes or until firm. Place partially frozen meatballs in heavy plastic bag or freezer container. Seal, label and freeze no longer than 3 months.
About 25 minutes before serving, mix chili sauce, water, pasta sauce and mustard in 2-quart saucepan. Add meatballs. Heat to boiling, stirring occasionally; reduce heat. Cover and simmer about 20 minutes or until meatballs are hot.
SWEDISH MEATBALLS
This comes from PureWow, and begins, “Listen, if you can brave the cafeteria line at Ikea for a taste of those famous meatballs, then you can absolutely make this recipe in your own kitchen. Our version sticks pretty closely to the classic in terms of flavors--but it's how we cook the meatballs that makes all the difference. Serve them as an appetizer (an excuse to bust out those cocktail toothpicks) or over mashed potatoes for a warming dinner.” Makes 6 entree servings; start to finish: 1 hour
To view this online, click here.
Ingredients
Meatballs
1 tablespoon olive oil
1 onion, diced
2 garlic cloves, minced
1 pound ground beef
1 egg
1 1/4 teaspoons salt
1 teaspoon freshly ground black pepper
1/2 teaspoon ground allspice
1/4 teaspoon ground nutmeg
3/4 cup plain bread crumbs
Sauce
2 tablespoons unsalted butter
3 tablespoons all-purpose flour
1 1/2 cups beef broth
Salt and freshly ground black pepper, to taste
Chopped fresh parsley, for garnish
Directions
Preheat the oven to 375°F. Line a baking sheet with aluminum foil and grease it lightly with nonstick spray.
Make the meatballs: In a medium skillet, heat the olive oil over medium heat. Add the onion and cook until translucent, 4 to 5 minutes. Add the garlic and cook until fragrant, 1 minute more. Cool to room temperature.
In a medium bowl, mix the cooled onion mixture with the beef, egg, salt, pepper, allspice and nutmeg to combine. Add the bread crumbs and mix to combine.
Form the mixture into 1-inch meatballs and then transfer the meatballs to the prepared baking sheet. Bake until golden brown and cooked through, 15 to 18 minutes.
Make the sauce: In a medium pot, melt the butter over medium heat. Whisk in the flour and cook, whisking constantly, until the mixture is golden brown, 3 to 4 minutes.
Gradually whisk in the beef broth and bring the mixture to a simmer. Simmer until the sauce is thick enough to coat the back of a spoon. Season with salt and pepper.
When the meatballs are fully cooked, transfer them to the sauce and toss to coat. Serve warm (preferably over mashed potatoes), garnished with parsley.
MEAT LOAF
This comes from Ina Garten fro, The Food Network’s Barefoot Contessa. Total Time: 1 hr 45 min; Prep: 20 min; Cook: 1 hr 25 min; Yield: 6 servings; Level: Easy
Read more at: http://www.foodnetwork.com/recipes/ina-garten/meat-loaf-recipe.html?oc=linkback.
Ingredients
1 tablespoon good olive oil
3 cups chopped yellow onions (3 onions)
1 teaspoon chopped fresh thyme leaves
2 teaspoons kosher salt
1 teaspoon freshly ground black pepper
3 tablespoons Worcestershire sauce
1/3 cup canned chicken stock or broth
1 tablespoon tomato paste
2 1/2 pounds ground chuck (81 percent lean)
1/2 cup plain dry bread crumbs (recommended: Progresso)
2 extra-large eggs, beaten
1/2 cup ketchup (recommended: Heinz)
Directions
Preheat the oven to 325 degrees F.
Heat the olive oil in a medium saute pan. Add the onions, thyme, salt, and pepper and cook over medium-low heat, stirring occasionally, for 8 to 10 minutes, until the onions are translucent but not brown. Off the heat, add the Worcestershire sauce, chicken stock, and tomato paste. Allow to cool slightly.
In a large bowl, combine the ground chuck, onion mixture, bread crumbs, and eggs, and mix lightly with a fork. Don't mash or the meat loaf will be dense. Shape the mixture into a rectangular loaf on a sheet pan covered with parchment paper. Spread the ketchup evenly on top. Bake for 1 to 1 1/4 hours, until the internal temperature is 160 degrees F and the meat loaf is cooked through. (A pan of hot water in the oven, under the meat loaf, will keep the top from cracking.) Serve hot.
STUFFED PEPPERS WITH GROUND BEEF AND RICE
This comes from Diana Rattray, About.com’s Southern Food expert. Diana wrote, “These traditional stuffed peppers are filled with ground beef and rice. It's classic comfort food, and it is one of our favorite recipes. This is a tried-and-true old-fashioned favorite. Stuffed bell peppers make a delicious meal with a tossed salad, or served with mashed or baked potatoes.
“Bake these stuffed peppers for a satisfying everyday family meal.”
Prep Time: 25 minutes; Cook Time: 85 minutes; Total Time: 110 minutes; Yield: 6 Servings.
To view this online, click here.
Ingredients
6 green peppers, or use a combination of green and red bell peppers or other colors
1 tablespoons butter
1 tablespoon extra virgin olive oil
1/2 cup chopped onion
1/2 cup chopped celery
1 can (14.5 ounces) diced tomatoes
1 can (8 ounces) tomato sauce
1 clove garlic, crushed
1 teaspoon dried leaf oregano
1/2 teaspoon dried leaf basil
2 teaspoons salt, divided
1/2 teaspoon ground black pepper, divided
1 egg, lightly beaten
1 1/2 teaspoons Worcestershire sauce
1 1/2 pounds lean ground beef (at least 85%)
1 1/2 cups cooked long-grain rice
Shredded mild Cheddar cheese, about 1/2 to 3/4 cup, optional
Preparation
Cut the tops off of the bell peppers and rinse them under cold water; remove seeds and cut away the membranes, which might be bitter. Chop the edible part of tops and set aside. Place peppers in a large pot and cover with salted water. Bring to a boil; reduce heat, cover, and simmer for 5 minutes. Drain and set aside.
Heat the olive oil and butter in a large skillet over medium heat until the oil is hot and the butter is foamy. Sauté the chopped bell pepper (from the tops), chopped onion, and chopped celery for about 5 minutes, or until vegetables are tender. Add the (undrained) canned diced tomatoes, tomato sauce, crushed garlic, oregano, basil, 1 teaspoon salt, and 1/4 teaspoon of pepper. Bring to a simmer and cook for about 10 minutes.
In a large mixing bowl, combine the egg with the remaining 1 teaspoon of salt, 1/4 teaspoon of pepper, and Worcestershire sauce. Gently stir to blend; add ground beef, cooked rice, and 1 cup of the tomato sauce mixture. Mix well.
Heat the oven to 350° F.
Stuff the peppers loosely with the meat mixture and place in a 13-by-9-by-2-inch baking pan. Pour the remaining tomato mixture over the stuffed peppers.
Bake the peppers for about 45 minutes, or until the meat mixture is thoroughly cooked. To check the internal temperature, use an instant-read thermometer. The temperature should be at least 160° F for ground beef, pork or lamb, or 165° F for ground turkey or chicken.
Tips and Variations
Top stuffed peppers with a little shredded Cheddar cheese just before they are done and then return them to the oven and bake just until the cheese has melted.
Use green bell peppers or red bell peppers, or any combination of colors.
Ground turkey or ground chicken can be substituted for the ground beef in the recipe.
The peppers may also be halved horizontally so you have two halves to fill. You won't have the extra chopped pepper from the tops, but you can chop an extra bell pepper.
HAWAIIAN BURGERS
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/25.shtml
Ingredients
1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices- 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestershire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pineapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information Per Serving: Calories: 282; Protein: 20 g; Fat: 13 g; Sodium: 401 mg; Carbohydrates: 23 g
CHIPOTLE CRANBERRY MEATBALLS
This comes from Publix, and can be viewed online at http://www.publix.com/recipes-planning/aprons-recipes/chipotle-cranberry-meatballs.
Servings: 24
Total Time: 30 minutes
Ingredients
1 lb fresh ready-to-cook gourmet meatballs (any flavor)
2 tablespoons canola oil
1 (8-oz) package Deli cranberry-orange relish*
2 tablespoons chipotle pepper sauce
1/2 cup presliced green onions
Directions
Prepare meatballs following package instructions for skillet (using the oil). Meanwhile, combine relish, pepper sauce, and onions.
Drain any extra fat from meatballs, if needed. Reduce heat to low. Stir in cranberry mixture; cook 1–2 minutes, stirring often, or until thoroughly heated. Serve.
*This is a seasonal item; you can also use canned whole-berry cranberry sauce.
MAKE-AHEAD ITALIAN MEATBALLS
This comes from FamilyTime.com, and begins, “Keep these easy-to-make meatballs on hand for last-minute dinner creations. Tossed with pasta or baked into a casserole, the possibilities are endless!” Serves: makes 30 appetizer meatballs; Prep Time: 15 minutes; Cook Time: 15 minutes
To view this online, click here.
Ingredients
1 pound ground beef
1 medium onion, chopped (1/2 cup)
1/3 cup Progresso® dry bread crumbs, (any flavor)
1/4 cup milk
1 egg
1 teaspoon salt
1/8 teaspoon pepper
1 cup chili sauce
1/2 cup cold water
1 jar (12 ounces) tomato pasta sauce, (any variety)
1 teaspoon yellow mustard
Directions
Heat oven to 400ºF.
Mix ground beef, onion, bread crumbs, milk, egg, salt and pepper. Shape mixture into thirty 1-inch balls. Place in ungreased rectangular pan, 13x9x2 inches.
Bake uncovered about 15 minutes or until no longer pink in center and juice is clear. (To serve immediately, continue as directed in step 5--except decrease simmer time to 15 minutes.)
Place meatballs on ungreased cookie sheet. Freeze uncovered about 20 minutes or until firm. Place partially frozen meatballs in heavy plastic bag or freezer container. Seal, label and freeze no longer than 3 months.
About 25 minutes before serving, mix chili sauce, water, pasta sauce and mustard in 2-quart saucepan. Add meatballs. Heat to boiling, stirring occasionally; reduce heat. Cover and simmer about 20 minutes or until meatballs are hot.
SWEDISH MEATBALLS
This comes from PureWow, and begins, “Listen, if you can brave the cafeteria line at Ikea for a taste of those famous meatballs, then you can absolutely make this recipe in your own kitchen. Our version sticks pretty closely to the classic in terms of flavors--but it's how we cook the meatballs that makes all the difference. Serve them as an appetizer (an excuse to bust out those cocktail toothpicks) or over mashed potatoes for a warming dinner.” Makes 6 entree servings; start to finish: 1 hour
To view this online, click here.
Ingredients
Meatballs
1 tablespoon olive oil
1 onion, diced
2 garlic cloves, minced
1 pound ground beef
1 egg
1 1/4 teaspoons salt
1 teaspoon freshly ground black pepper
1/2 teaspoon ground allspice
1/4 teaspoon ground nutmeg
3/4 cup plain bread crumbs
Sauce
2 tablespoons unsalted butter
3 tablespoons all-purpose flour
1 1/2 cups beef broth
Salt and freshly ground black pepper, to taste
Chopped fresh parsley, for garnish
Directions
Preheat the oven to 375°F. Line a baking sheet with aluminum foil and grease it lightly with nonstick spray.
Make the meatballs: In a medium skillet, heat the olive oil over medium heat. Add the onion and cook until translucent, 4 to 5 minutes. Add the garlic and cook until fragrant, 1 minute more. Cool to room temperature.
In a medium bowl, mix the cooled onion mixture with the beef, egg, salt, pepper, allspice and nutmeg to combine. Add the bread crumbs and mix to combine.
Form the mixture into 1-inch meatballs and then transfer the meatballs to the prepared baking sheet. Bake until golden brown and cooked through, 15 to 18 minutes.
Make the sauce: In a medium pot, melt the butter over medium heat. Whisk in the flour and cook, whisking constantly, until the mixture is golden brown, 3 to 4 minutes.
Gradually whisk in the beef broth and bring the mixture to a simmer. Simmer until the sauce is thick enough to coat the back of a spoon. Season with salt and pepper.
When the meatballs are fully cooked, transfer them to the sauce and toss to coat. Serve warm (preferably over mashed potatoes), garnished with parsley.
MEAT LOAF
This comes from Ina Garten fro, The Food Network’s Barefoot Contessa. Total Time: 1 hr 45 min; Prep: 20 min; Cook: 1 hr 25 min; Yield: 6 servings; Level: Easy
Read more at: http://www.foodnetwork.com/recipes/ina-garten/meat-loaf-recipe.html?oc=linkback.
Ingredients
1 tablespoon good olive oil
3 cups chopped yellow onions (3 onions)
1 teaspoon chopped fresh thyme leaves
2 teaspoons kosher salt
1 teaspoon freshly ground black pepper
3 tablespoons Worcestershire sauce
1/3 cup canned chicken stock or broth
1 tablespoon tomato paste
2 1/2 pounds ground chuck (81 percent lean)
1/2 cup plain dry bread crumbs (recommended: Progresso)
2 extra-large eggs, beaten
1/2 cup ketchup (recommended: Heinz)
Directions
Preheat the oven to 325 degrees F.
Heat the olive oil in a medium saute pan. Add the onions, thyme, salt, and pepper and cook over medium-low heat, stirring occasionally, for 8 to 10 minutes, until the onions are translucent but not brown. Off the heat, add the Worcestershire sauce, chicken stock, and tomato paste. Allow to cool slightly.
In a large bowl, combine the ground chuck, onion mixture, bread crumbs, and eggs, and mix lightly with a fork. Don't mash or the meat loaf will be dense. Shape the mixture into a rectangular loaf on a sheet pan covered with parchment paper. Spread the ketchup evenly on top. Bake for 1 to 1 1/4 hours, until the internal temperature is 160 degrees F and the meat loaf is cooked through. (A pan of hot water in the oven, under the meat loaf, will keep the top from cracking.) Serve hot.
STUFFED PEPPERS WITH GROUND BEEF AND RICE
This comes from Diana Rattray, About.com’s Southern Food expert. Diana wrote, “These traditional stuffed peppers are filled with ground beef and rice. It's classic comfort food, and it is one of our favorite recipes. This is a tried-and-true old-fashioned favorite. Stuffed bell peppers make a delicious meal with a tossed salad, or served with mashed or baked potatoes.
“Bake these stuffed peppers for a satisfying everyday family meal.”
Prep Time: 25 minutes; Cook Time: 85 minutes; Total Time: 110 minutes; Yield: 6 Servings.
To view this online, click here.
Ingredients
6 green peppers, or use a combination of green and red bell peppers or other colors
1 tablespoons butter
1 tablespoon extra virgin olive oil
1/2 cup chopped onion
1/2 cup chopped celery
1 can (14.5 ounces) diced tomatoes
1 can (8 ounces) tomato sauce
1 clove garlic, crushed
1 teaspoon dried leaf oregano
1/2 teaspoon dried leaf basil
2 teaspoons salt, divided
1/2 teaspoon ground black pepper, divided
1 egg, lightly beaten
1 1/2 teaspoons Worcestershire sauce
1 1/2 pounds lean ground beef (at least 85%)
1 1/2 cups cooked long-grain rice
Shredded mild Cheddar cheese, about 1/2 to 3/4 cup, optional
Preparation
Cut the tops off of the bell peppers and rinse them under cold water; remove seeds and cut away the membranes, which might be bitter. Chop the edible part of tops and set aside. Place peppers in a large pot and cover with salted water. Bring to a boil; reduce heat, cover, and simmer for 5 minutes. Drain and set aside.
Heat the olive oil and butter in a large skillet over medium heat until the oil is hot and the butter is foamy. Sauté the chopped bell pepper (from the tops), chopped onion, and chopped celery for about 5 minutes, or until vegetables are tender. Add the (undrained) canned diced tomatoes, tomato sauce, crushed garlic, oregano, basil, 1 teaspoon salt, and 1/4 teaspoon of pepper. Bring to a simmer and cook for about 10 minutes.
In a large mixing bowl, combine the egg with the remaining 1 teaspoon of salt, 1/4 teaspoon of pepper, and Worcestershire sauce. Gently stir to blend; add ground beef, cooked rice, and 1 cup of the tomato sauce mixture. Mix well.
Heat the oven to 350° F.
Stuff the peppers loosely with the meat mixture and place in a 13-by-9-by-2-inch baking pan. Pour the remaining tomato mixture over the stuffed peppers.
Bake the peppers for about 45 minutes, or until the meat mixture is thoroughly cooked. To check the internal temperature, use an instant-read thermometer. The temperature should be at least 160° F for ground beef, pork or lamb, or 165° F for ground turkey or chicken.
Tips and Variations
Top stuffed peppers with a little shredded Cheddar cheese just before they are done and then return them to the oven and bake just until the cheese has melted.
Use green bell peppers or red bell peppers, or any combination of colors.
Ground turkey or ground chicken can be substituted for the ground beef in the recipe.
The peppers may also be halved horizontally so you have two halves to fill. You won't have the extra chopped pepper from the tops, but you can chop an extra bell pepper.
HAWAIIAN BURGERS
Servings: 4
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/25.shtml
Ingredients
1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices- 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestershire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pineapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information Per Serving: Calories: 282; Protein: 20 g; Fat: 13 g; Sodium: 401 mg; Carbohydrates: 23 g
CHIPOTLE CRANBERRY MEATBALLS
This comes from Publix, and can be viewed online at http://www.publix.com/recipes-planning/aprons-recipes/chipotle-cranberry-meatballs.
Servings: 24
Total Time: 30 minutes
Ingredients
1 lb fresh ready-to-cook gourmet meatballs (any flavor)
2 tablespoons canola oil
1 (8-oz) package Deli cranberry-orange relish*
2 tablespoons chipotle pepper sauce
1/2 cup presliced green onions
Directions
Prepare meatballs following package instructions for skillet (using the oil). Meanwhile, combine relish, pepper sauce, and onions.
Drain any extra fat from meatballs, if needed. Reduce heat to low. Stir in cranberry mixture; cook 1–2 minutes, stirring often, or until thoroughly heated. Serve.
*This is a seasonal item; you can also use canned whole-berry cranberry sauce.
Thursday, October 29, 2015
Diabetic Thursday
It seems that most of us, even if we aren't diabetic, have friends and family who are. Sometimes cooking for someone who is can be challenging or, at least, intimidating. But it doesn't have to be. And it also doesn't have to be bland, as anyone who has read more than one Diabetic Thursday post here knows. That said, here are today's offerings. Enjoy!
PEACH & RASPBERRY CRUMBLE
This comes from Diabetes Self-Management. I'm not really sure when, exactly, since I've had it kicking around for years. But it is definitely yummy. Prep time: 15 minutes. Baking time: 30-35 minutes. Yields 6 servings
Butter-flavor cooking spray
1 can (15 oz) sliced peaches in juice, drained
1 package (12 oz) unsweetened frozen raspberries, thawed
1 C quick-cooking oats, uncooked
2 Tbs brown sugar
1 1/2 tsp cinnamon
3 Tbs reduced-calorie stick margarine, melted
2 Tbs honey
Preheat oven to 350 degrees. Coat 8”X8” baking pan with cooking spray. Arrange peach slices evenly in bottom of the pan. Sprinkle raspberries evenly over peaches. Set aside. In bowl, combine oats, brown sugar, & cinnamon & mix with fork, breaking up brown sugar clumps. Add margarine & honey; stir to combine. Sprinkle topping over fruit. Bake uncovered for 30-35 minutes, or until fruit is bubbly. Portion into 6 equal servings. Serve alone or over low-fat, no-sugar-added vanilla ice cream.
Per serving: Calories: 185; Carbs: 33g; Fat: 4 g (sat. fat: 1 g); Sodium: 70 mg; Fiber: 4 g; Exchanges: 1 starch, 1 fruit, 1 fat
SWEDISH MEATBALLS
This recipe is courtesy of Glucerna Shakes.
1 pound extra lean ground sirloin
1 8-oz can Vanilla Glucerna Shake
1/2 C onion, grated
1 medium potato, grated
1/2 C dry bread crumbs
1/2 tsp salt
1 10 3/4 oz can condensed Healthy Request cream of mushroom soup
3/4 C fat-free, no-sodium beef broth
1/4 tsp garlic powder
1/8 tsp onion powder
1 1/2 tsp Worcestershire sauce
1/4 tsp pepper (optional)
3 C cooked egg noodles
Preheat oven to 425 degrees.
In large bowl, mix ground sirloin, 1/2 C Glucerna Shake, onion, potato, bread crumbs & salt. Form into 30 1 1/4-inch meatballs.
In small bowl, combine soup, remaining Glucerna Shake, beef broth, garlic powder, onion powder, Worcestershire sauce & pepper. Whisk until well blended.
Place formed meatballs into 2-quart casserole dish. Pour soup mixture over meatballs. Bake uncovered for 40-45 minutes or until meatballs are cooked through. Spoon meatballs & sauce over cooked noodles & serve.
Meatballs & sauce can be frozen in individual servings for quick meals.
Nutrition (fixed w/Glucerna Shake): Servings: 6
Per serving: Calories: 320; Cal. From fat: 80; total fat 9g; sat. fat 2.5 g; cholesterol 70 mg; sodium 380 mg; potassium 240 mg; carbo. 39 g; fiber 4g; Sugar 3g; protein 23g
Diabetic exhanges: 2 starch; 2 very lean mean; 1 low-fat milk; 1/2 fat
LIGHT SPINACH SALAD
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/775.shtml
Source: Magic Menus for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/3.shtml
Ingredients
4 cups torn fresh spinach
4 ounces cooked boneless skinless chicken breast, cubed
1 medium orange, peeled, seeded, and sectioned
1/2 cup sliced mushrooms
1 small onion, sliced
2 ounces Cheddar cheese, cubed or in strips
2 tablespoons reduced-fat salad dressing
Directions
Combine all ingredients except cheese and dressing in a large bowl; chill. Before serving, add cheese and toss with dressing.
Nutritional Information Per Serving: Calories: 302; Protein: 28 g; Fat: 15 g; Cholesterol: 422 mg; Dietary Fiber: 5 g ; Carbohydrates: 19 g; Exchanges: 3 Medium-Fat Meat, 2 Vegetable, 1/2 Fruit
SPAGHETTI SQUASH LASAGNA
This recipe starts out, “With only 5 simple ingredients and 5.5 g carbs, who wouldn't love this luscious lasagna? Just 10 minutes in the oven and it's on you table piping hot.” Serves 12.
To view this recipe online, click here.
Ingredients
2 cups cooked spaghetti squash
2 lbs browned ground beef (lean)
2 cups spaghetti sauce
3 cups cottage cheese
1 cup shredded cheddar cheese
Directions
Place cooked spaghetti squash strands in casserole dish.
Layer each remaining ingredient in the dish. Sprinkle cheese on top.
Place in oven for 5-10 minutes until cheese is melted and lasagna is hot all the way through.
Nutritional Facts: Calories: 254.9; Total Fat: 15.9 g; Cholesterol: 60.5 mg; Sodium: 306.1 mg; Total Carbohydrate: 5.5 g; Dietary Fiber:1.0 g; Protein: 21.4 g
ZUCCHINI AND CARROTS WITH FRESH HERBS
Yield: 6 servings
Serving size: 3/4 cup
View online: http://diabeticgourmet.com/recipes/html/768.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 medium carrots, sliced
4 medium zucchinis, cut into julienne strips
2 tablespoons unsalted butter
1 tablespoon chopped fresh or 1 teaspoon dried thyme
1 teaspoon chopped fresh or 1/4 teaspoon dried dill weed
2 teaspoons fresh lemon juice
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
Directions
Place a steamer basket in 1/2 inch of water in a saucepan (water should not touch the bottom of the basket). Place carrots in the basket. Cover tightly and heat to boiling.
Reduce heat and steam carrots 5 minutes. Add zucchini and steam 4 to 6 minutes or until carrots and zucchini are crisp-tender.
Melt butter in a 12-inch skillet over medium heat. Stir in carrots, zucchini, thyme, dill, lemon juice, salt, and pepper. Cook uncovered, stirring gently for 2 to 3 minutes, or until hot.
Nutritional Information Per Serving: Calories: 55; Protein: 2 g; Fat: 4 g; Sodium: 61 mg; Cholesterol: 10 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4 g; Glycemic Index: 22, Glycemic Load: 1; Exchanges: 1 Vegetable, 1 Fat
SUN-DRIED TOMATO AND ARTICHOKE PIZZAS
Yield: 24 appetizers; Serving size: 1 appetizer
View online: http://diabeticgourmet.com/recipes/html/773.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
4 whole-wheat or oat-bran pita pockets (6-inch rounds)
1/4 cup chopped sun-dried tomatoes packed in olive oil, drained
1 cup chopped canned or marinated artichoke hearts, well drained
1 cup shredded reduced-fat mozzarella cheese
Directions
Preheat oven to 400 degrees F.
Arrange the pitas on a large baking sheet and scatter a quarter of the sun-dried tomatoes and artichoke hearts over each one, and top with some of the cheese.
Bake for about 8 minutes, until the cheese is melted and lightly browned. Cut each pizza into 6 wedges and serve hot.
Nutritional Information Per Serving: Calories: 40; Protein: 2 g; Fat: 1 g; Sodium: 82 mg; Cholesterol: 2 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1 g; Carbohydrates: 6 g; Exchanges: 1/3 Starch, 1/6 Medium-Fat Meat
PEACH & RASPBERRY CRUMBLE
This comes from Diabetes Self-Management. I'm not really sure when, exactly, since I've had it kicking around for years. But it is definitely yummy. Prep time: 15 minutes. Baking time: 30-35 minutes. Yields 6 servings
Butter-flavor cooking spray
1 can (15 oz) sliced peaches in juice, drained
1 package (12 oz) unsweetened frozen raspberries, thawed
1 C quick-cooking oats, uncooked
2 Tbs brown sugar
1 1/2 tsp cinnamon
3 Tbs reduced-calorie stick margarine, melted
2 Tbs honey
Preheat oven to 350 degrees. Coat 8”X8” baking pan with cooking spray. Arrange peach slices evenly in bottom of the pan. Sprinkle raspberries evenly over peaches. Set aside. In bowl, combine oats, brown sugar, & cinnamon & mix with fork, breaking up brown sugar clumps. Add margarine & honey; stir to combine. Sprinkle topping over fruit. Bake uncovered for 30-35 minutes, or until fruit is bubbly. Portion into 6 equal servings. Serve alone or over low-fat, no-sugar-added vanilla ice cream.
Per serving: Calories: 185; Carbs: 33g; Fat: 4 g (sat. fat: 1 g); Sodium: 70 mg; Fiber: 4 g; Exchanges: 1 starch, 1 fruit, 1 fat
SWEDISH MEATBALLS
This recipe is courtesy of Glucerna Shakes.
1 pound extra lean ground sirloin
1 8-oz can Vanilla Glucerna Shake
1/2 C onion, grated
1 medium potato, grated
1/2 C dry bread crumbs
1/2 tsp salt
1 10 3/4 oz can condensed Healthy Request cream of mushroom soup
3/4 C fat-free, no-sodium beef broth
1/4 tsp garlic powder
1/8 tsp onion powder
1 1/2 tsp Worcestershire sauce
1/4 tsp pepper (optional)
3 C cooked egg noodles
Preheat oven to 425 degrees.
In large bowl, mix ground sirloin, 1/2 C Glucerna Shake, onion, potato, bread crumbs & salt. Form into 30 1 1/4-inch meatballs.
In small bowl, combine soup, remaining Glucerna Shake, beef broth, garlic powder, onion powder, Worcestershire sauce & pepper. Whisk until well blended.
Place formed meatballs into 2-quart casserole dish. Pour soup mixture over meatballs. Bake uncovered for 40-45 minutes or until meatballs are cooked through. Spoon meatballs & sauce over cooked noodles & serve.
Meatballs & sauce can be frozen in individual servings for quick meals.
Nutrition (fixed w/Glucerna Shake): Servings: 6
Per serving: Calories: 320; Cal. From fat: 80; total fat 9g; sat. fat 2.5 g; cholesterol 70 mg; sodium 380 mg; potassium 240 mg; carbo. 39 g; fiber 4g; Sugar 3g; protein 23g
Diabetic exhanges: 2 starch; 2 very lean mean; 1 low-fat milk; 1/2 fat
LIGHT SPINACH SALAD
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/775.shtml
Source: Magic Menus for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/3.shtml
Ingredients
4 cups torn fresh spinach
4 ounces cooked boneless skinless chicken breast, cubed
1 medium orange, peeled, seeded, and sectioned
1/2 cup sliced mushrooms
1 small onion, sliced
2 ounces Cheddar cheese, cubed or in strips
2 tablespoons reduced-fat salad dressing
Directions
Combine all ingredients except cheese and dressing in a large bowl; chill. Before serving, add cheese and toss with dressing.
Nutritional Information Per Serving: Calories: 302; Protein: 28 g; Fat: 15 g; Cholesterol: 422 mg; Dietary Fiber: 5 g ; Carbohydrates: 19 g; Exchanges: 3 Medium-Fat Meat, 2 Vegetable, 1/2 Fruit
SPAGHETTI SQUASH LASAGNA
This recipe starts out, “With only 5 simple ingredients and 5.5 g carbs, who wouldn't love this luscious lasagna? Just 10 minutes in the oven and it's on you table piping hot.” Serves 12.
To view this recipe online, click here.
Ingredients
2 cups cooked spaghetti squash
2 lbs browned ground beef (lean)
2 cups spaghetti sauce
3 cups cottage cheese
1 cup shredded cheddar cheese
Directions
Place cooked spaghetti squash strands in casserole dish.
Layer each remaining ingredient in the dish. Sprinkle cheese on top.
Place in oven for 5-10 minutes until cheese is melted and lasagna is hot all the way through.
Nutritional Facts: Calories: 254.9; Total Fat: 15.9 g; Cholesterol: 60.5 mg; Sodium: 306.1 mg; Total Carbohydrate: 5.5 g; Dietary Fiber:1.0 g; Protein: 21.4 g
ZUCCHINI AND CARROTS WITH FRESH HERBS
Yield: 6 servings
Serving size: 3/4 cup
View online: http://diabeticgourmet.com/recipes/html/768.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 medium carrots, sliced
4 medium zucchinis, cut into julienne strips
2 tablespoons unsalted butter
1 tablespoon chopped fresh or 1 teaspoon dried thyme
1 teaspoon chopped fresh or 1/4 teaspoon dried dill weed
2 teaspoons fresh lemon juice
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
Directions
Place a steamer basket in 1/2 inch of water in a saucepan (water should not touch the bottom of the basket). Place carrots in the basket. Cover tightly and heat to boiling.
Reduce heat and steam carrots 5 minutes. Add zucchini and steam 4 to 6 minutes or until carrots and zucchini are crisp-tender.
Melt butter in a 12-inch skillet over medium heat. Stir in carrots, zucchini, thyme, dill, lemon juice, salt, and pepper. Cook uncovered, stirring gently for 2 to 3 minutes, or until hot.
Nutritional Information Per Serving: Calories: 55; Protein: 2 g; Fat: 4 g; Sodium: 61 mg; Cholesterol: 10 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4 g; Glycemic Index: 22, Glycemic Load: 1; Exchanges: 1 Vegetable, 1 Fat
SUN-DRIED TOMATO AND ARTICHOKE PIZZAS
Yield: 24 appetizers; Serving size: 1 appetizer
View online: http://diabeticgourmet.com/recipes/html/773.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
4 whole-wheat or oat-bran pita pockets (6-inch rounds)
1/4 cup chopped sun-dried tomatoes packed in olive oil, drained
1 cup chopped canned or marinated artichoke hearts, well drained
1 cup shredded reduced-fat mozzarella cheese
Directions
Preheat oven to 400 degrees F.
Arrange the pitas on a large baking sheet and scatter a quarter of the sun-dried tomatoes and artichoke hearts over each one, and top with some of the cheese.
Bake for about 8 minutes, until the cheese is melted and lightly browned. Cut each pizza into 6 wedges and serve hot.
Nutritional Information Per Serving: Calories: 40; Protein: 2 g; Fat: 1 g; Sodium: 82 mg; Cholesterol: 2 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1 g; Carbohydrates: 6 g; Exchanges: 1/3 Starch, 1/6 Medium-Fat Meat
Thursday, October 15, 2015
Thursday Recipes
It seems that most of us, even if we aren't diabetic, have friends and family who are. Sometimes cooking for someone who is can be challenging or, at least, intimidating. But it doesn't have to be. And it also doesn't have to be bland, as anyone who has read more than one post here knows. That said, here are today's offerings. Enjoy!
PEACH & RASPBERRY CRUMBLE
This comes from Diabetes Self-Management. I'm not really sure when, exactly, since I've had it kicking around for years. But it is definitely yummy. Prep time: 15 minutes. Baking time: 30-35 minutes. Yields 6 servings
Butter-flavor cooking spray
1 can (15 oz) sliced peaches in juice, drained
1 package (12 oz) unsweetened frozen raspberries, thawed
1 C quick-cooking oats, uncooked
2 Tbs brown sugar
1 1/2 tsp cinnamon
3 Tbs reduced-calorie stick margarine, melted
2 Tbs honey
Preheat oven to 350 degrees. Coat 8”X8” baking pan with cooking spray. Arrange peach slices evenly in bottom of the pan. Sprinkle raspberries evenly over peaches. Set aside. In bowl, combine oats, brown sugar, & cinnamon & mix with fork, breaking up brown sugar clumps. Add margarine & honey; stir to combine. Sprinkle topping over fruit. Bake uncovered for 30-35 minutes, or until fruit is bubbly. Portion into 6 equal servings. Serve alone or over low-fat, no-sugar-added vanilla ice cream.
Per serving: Calories: 185; Carbs: 33g; Fat: 4 g (sat. fat: 1 g); Sodium: 70 mg; Fiber: 4 g; Exchanges: 1 starch, 1 fruit, 1 fat
SWEDISH MEATBALLS
This recipe is courtesy of Glucerna Shakes.
1 pound extra lean ground sirloin
1 8-oz can Vanilla Glucerna Shake
1/2 C onion, grated
1 medium potato, grated
1/2 C dry bread crumbs
1/2 tsp salt
1 10 3/4 oz can condensed Healthy Request cream of mushroom soup
3/4 C fat-free, no-sodium beef broth
1/4 tsp garlic powder
1/8 tsp onion powder
1 1/2 tsp Worcestershire sauce
1/4 tsp pepper (optional)
3 C cooked egg noodles
Preheat oven to 425 degrees.
In large bowl, mix ground sirloin, 1/2 C Glucerna Shake, onion, potato, bread crumbs & salt. Form into 30 1 1/4-inch meatballs.
In small bowl, combine soup, remaining Glucerna Shake, beef broth, garlic powder, onion powder, Worcestershire sauce & pepper. Whisk until well blended.
Place formed meatballs into 2-quart casserole dish. Pour soup mixture over meatballs. Bake uncovered for 40-45 minutes or until meatballs are cooked through. Spoon meatballs & sauce over cooked noodles & serve.
Meatballs & sauce can be frozen in individual servings for quick meals.
Nutrition (fixed w/Glucerna Shake): Servings: 6
Per serving: Calories: 320; Cal. From fat: 80; total fat 9g; sat. fat 2.5 g; cholesterol 70 mg; sodium 380 mg; potassium 240 mg; carbo. 39 g; fiber 4g; Sugar 3g; protein 23g
Diabetic exhanges: 2 starch; 2 very lean mean; 1 low-fat milk; 1/2 fat
ZUCCHINI AND CARROTS WITH FRESH HERBS
Yield: 6 servings
Serving size: 3/4 cup
View online: http://diabeticgourmet.com/recipes/html/768.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 medium carrots, sliced
4 medium zucchinis, cut into julienne strips
2 tablespoons unsalted butter
1 tablespoon chopped fresh or 1 teaspoon dried thyme
1 teaspoon chopped fresh or 1/4 teaspoon dried dill weed
2 teaspoons fresh lemon juice
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
Directions
Place a steamer basket in 1/2 inch of water in a saucepan (water should not touch the bottom of the basket). Place carrots in the basket. Cover tightly and heat to boiling.
Reduce heat and steam carrots 5 minutes. Add zucchini and steam 4 to 6 minutes or until carrots and zucchini are crisp-tender.
Melt butter in a 12-inch skillet over medium heat. Stir in carrots, zucchini, thyme, dill, lemon juice, salt, and pepper. Cook uncovered, stirring gently for 2 to 3 minutes, or until hot.
Nutritional Information Per Serving: Calories: 55; Protein: 2 g; Fat: 4 g; Sodium: 61 mg; Cholesterol: 10 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4 g; Glycemic Index: 22, Glycemic Load: 1; Exchanges: 1 Vegetable, 1 Fat
LIGHT SPINACH SALAD
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/775.shtml
Source: Magic Menus for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/3.shtml
Ingredients
4 cups torn fresh spinach
4 ounces cooked boneless skinless chicken breast, cubed
1 medium orange, peeled, seeded, and sectioned
1/2 cup sliced mushrooms
1 small onion, sliced
2 ounces Cheddar cheese, cubed or in strips
2 tablespoons reduced-fat salad dressing
Directions
Combine all ingredients except cheese and dressing in a large bowl; chill. Before serving, add cheese and toss with dressing.
Nutritional Information Per Serving: Calories: 302; Protein: 28 g; Fat: 15 g; Cholesterol: 422 mg; Dietary Fiber: 5 g ; Carbohydrates: 19 g; Exchanges: 3 Medium-Fat Meat, 2 Vegetable, 1/2 Fruit
SPAGHETTI SQUASH LASAGNA
This recipe starts out, “With only 5 simple ingredients and 5.5 g carbs, who wouldn't love this luscious lasagna? Just 10 minutes in the oven and it's on you table piping hot.” Serves 12.
To view this recipe online, click here.
Ingredients
2 cups cooked spaghetti squash
2 lbs browned ground beef (lean)
2 cups spaghetti sauce
3 cups cottage cheese
1 cup shredded cheddar cheese
Directions
Place cooked spaghetti squash strands in casserole dish.
Layer each remaining ingredient in the dish. Sprinkle cheese on top.
Place in oven for 5-10 minutes until cheese is melted and lasagna is hot all the way through.
Nutritional Facts: Calories: 254.9; Total Fat: 15.9 g; Cholesterol: 60.5 mg; Sodium: 306.1 mg; Total Carbohydrate: 5.5 g; Dietary Fiber:1.0 g; Protein: 21.4 g
SUN-DRIED TOMATO AND ARTICHOKE PIZZAS
Yield: 24 appetizers; Serving size: 1 appetizer
View online: http://diabeticgourmet.com/recipes/html/773.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
4 whole-wheat or oat-bran pita pockets (6-inch rounds)
1/4 cup chopped sun-dried tomatoes packed in olive oil, drained
1 cup chopped canned or marinated artichoke hearts, well drained
1 cup shredded reduced-fat mozzarella cheese
Directions
Preheat oven to 400 degrees F.
Arrange the pitas on a large baking sheet and scatter a quarter of the sun-dried tomatoes and artichoke hearts over each one, and top with some of the cheese.
Bake for about 8 minutes, until the cheese is melted and lightly browned. Cut each pizza into 6 wedges and serve hot.
Nutritional Information Per Serving: Calories: 40; Protein: 2 g; Fat: 1 g; Sodium: 82 mg; Cholesterol: 2 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1 g; Carbohydrates: 6 g; Exchanges: 1/3 Starch, 1/6 Medium-Fat Meat
PEACH & RASPBERRY CRUMBLE
This comes from Diabetes Self-Management. I'm not really sure when, exactly, since I've had it kicking around for years. But it is definitely yummy. Prep time: 15 minutes. Baking time: 30-35 minutes. Yields 6 servings
Butter-flavor cooking spray
1 can (15 oz) sliced peaches in juice, drained
1 package (12 oz) unsweetened frozen raspberries, thawed
1 C quick-cooking oats, uncooked
2 Tbs brown sugar
1 1/2 tsp cinnamon
3 Tbs reduced-calorie stick margarine, melted
2 Tbs honey
Preheat oven to 350 degrees. Coat 8”X8” baking pan with cooking spray. Arrange peach slices evenly in bottom of the pan. Sprinkle raspberries evenly over peaches. Set aside. In bowl, combine oats, brown sugar, & cinnamon & mix with fork, breaking up brown sugar clumps. Add margarine & honey; stir to combine. Sprinkle topping over fruit. Bake uncovered for 30-35 minutes, or until fruit is bubbly. Portion into 6 equal servings. Serve alone or over low-fat, no-sugar-added vanilla ice cream.
Per serving: Calories: 185; Carbs: 33g; Fat: 4 g (sat. fat: 1 g); Sodium: 70 mg; Fiber: 4 g; Exchanges: 1 starch, 1 fruit, 1 fat
SWEDISH MEATBALLS
This recipe is courtesy of Glucerna Shakes.
1 pound extra lean ground sirloin
1 8-oz can Vanilla Glucerna Shake
1/2 C onion, grated
1 medium potato, grated
1/2 C dry bread crumbs
1/2 tsp salt
1 10 3/4 oz can condensed Healthy Request cream of mushroom soup
3/4 C fat-free, no-sodium beef broth
1/4 tsp garlic powder
1/8 tsp onion powder
1 1/2 tsp Worcestershire sauce
1/4 tsp pepper (optional)
3 C cooked egg noodles
Preheat oven to 425 degrees.
In large bowl, mix ground sirloin, 1/2 C Glucerna Shake, onion, potato, bread crumbs & salt. Form into 30 1 1/4-inch meatballs.
In small bowl, combine soup, remaining Glucerna Shake, beef broth, garlic powder, onion powder, Worcestershire sauce & pepper. Whisk until well blended.
Place formed meatballs into 2-quart casserole dish. Pour soup mixture over meatballs. Bake uncovered for 40-45 minutes or until meatballs are cooked through. Spoon meatballs & sauce over cooked noodles & serve.
Meatballs & sauce can be frozen in individual servings for quick meals.
Nutrition (fixed w/Glucerna Shake): Servings: 6
Per serving: Calories: 320; Cal. From fat: 80; total fat 9g; sat. fat 2.5 g; cholesterol 70 mg; sodium 380 mg; potassium 240 mg; carbo. 39 g; fiber 4g; Sugar 3g; protein 23g
Diabetic exhanges: 2 starch; 2 very lean mean; 1 low-fat milk; 1/2 fat
ZUCCHINI AND CARROTS WITH FRESH HERBS
Yield: 6 servings
Serving size: 3/4 cup
View online: http://diabeticgourmet.com/recipes/html/768.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 medium carrots, sliced
4 medium zucchinis, cut into julienne strips
2 tablespoons unsalted butter
1 tablespoon chopped fresh or 1 teaspoon dried thyme
1 teaspoon chopped fresh or 1/4 teaspoon dried dill weed
2 teaspoons fresh lemon juice
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
Directions
Place a steamer basket in 1/2 inch of water in a saucepan (water should not touch the bottom of the basket). Place carrots in the basket. Cover tightly and heat to boiling.
Reduce heat and steam carrots 5 minutes. Add zucchini and steam 4 to 6 minutes or until carrots and zucchini are crisp-tender.
Melt butter in a 12-inch skillet over medium heat. Stir in carrots, zucchini, thyme, dill, lemon juice, salt, and pepper. Cook uncovered, stirring gently for 2 to 3 minutes, or until hot.
Nutritional Information Per Serving: Calories: 55; Protein: 2 g; Fat: 4 g; Sodium: 61 mg; Cholesterol: 10 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4 g; Glycemic Index: 22, Glycemic Load: 1; Exchanges: 1 Vegetable, 1 Fat
LIGHT SPINACH SALAD
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/775.shtml
Source: Magic Menus for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/3.shtml
Ingredients
4 cups torn fresh spinach
4 ounces cooked boneless skinless chicken breast, cubed
1 medium orange, peeled, seeded, and sectioned
1/2 cup sliced mushrooms
1 small onion, sliced
2 ounces Cheddar cheese, cubed or in strips
2 tablespoons reduced-fat salad dressing
Directions
Combine all ingredients except cheese and dressing in a large bowl; chill. Before serving, add cheese and toss with dressing.
Nutritional Information Per Serving: Calories: 302; Protein: 28 g; Fat: 15 g; Cholesterol: 422 mg; Dietary Fiber: 5 g ; Carbohydrates: 19 g; Exchanges: 3 Medium-Fat Meat, 2 Vegetable, 1/2 Fruit
SPAGHETTI SQUASH LASAGNA
This recipe starts out, “With only 5 simple ingredients and 5.5 g carbs, who wouldn't love this luscious lasagna? Just 10 minutes in the oven and it's on you table piping hot.” Serves 12.
To view this recipe online, click here.
Ingredients
2 cups cooked spaghetti squash
2 lbs browned ground beef (lean)
2 cups spaghetti sauce
3 cups cottage cheese
1 cup shredded cheddar cheese
Directions
Place cooked spaghetti squash strands in casserole dish.
Layer each remaining ingredient in the dish. Sprinkle cheese on top.
Place in oven for 5-10 minutes until cheese is melted and lasagna is hot all the way through.
Nutritional Facts: Calories: 254.9; Total Fat: 15.9 g; Cholesterol: 60.5 mg; Sodium: 306.1 mg; Total Carbohydrate: 5.5 g; Dietary Fiber:1.0 g; Protein: 21.4 g
SUN-DRIED TOMATO AND ARTICHOKE PIZZAS
Yield: 24 appetizers; Serving size: 1 appetizer
View online: http://diabeticgourmet.com/recipes/html/773.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
4 whole-wheat or oat-bran pita pockets (6-inch rounds)
1/4 cup chopped sun-dried tomatoes packed in olive oil, drained
1 cup chopped canned or marinated artichoke hearts, well drained
1 cup shredded reduced-fat mozzarella cheese
Directions
Preheat oven to 400 degrees F.
Arrange the pitas on a large baking sheet and scatter a quarter of the sun-dried tomatoes and artichoke hearts over each one, and top with some of the cheese.
Bake for about 8 minutes, until the cheese is melted and lightly browned. Cut each pizza into 6 wedges and serve hot.
Nutritional Information Per Serving: Calories: 40; Protein: 2 g; Fat: 1 g; Sodium: 82 mg; Cholesterol: 2 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1 g; Carbohydrates: 6 g; Exchanges: 1/3 Starch, 1/6 Medium-Fat Meat
Tuesday, October 13, 2015
Tuesday Recipes
Enjoy!
SWEDISH MEATBALLS
This comes from PureWow, and begins, “Listen, if you can brave the cafeteria line at Ikea for a taste of those famous meatballs, then you can absolutely make this recipe in your own kitchen. Our version sticks pretty closely to the classic in terms of flavors--but it's how we cook the meatballs that makes all the difference. Serve them as an appetizer (an excuse to bust out those cocktail toothpicks) or over mashed potatoes for a warming dinner.” Makes 6 entree servings; start to finish: 1 hour
To view this online, click here.
Ingredients
Meatballs
1 tablespoon olive oil
1 onion, diced
2 garlic cloves, minced
1 pound ground beef
1 egg
1 1/4 teaspoons salt
1 teaspoon freshly ground black pepper
1/2 teaspoon ground allspice
1/4 teaspoon ground nutmeg
3/4 cup plain bread crumbs
Sauce
2 tablespoons unsalted butter
3 tablespoons all-purpose flour
1 1/2 cups beef broth
Salt and freshly ground black pepper, to taste
Chopped fresh parsley, for garnish
Directions
Preheat the oven to 375°F. Line a baking sheet with aluminum foil and grease it lightly with nonstick spray.
Make the meatballs: In a medium skillet, heat the olive oil over medium heat. Add the onion and cook until translucent, 4 to 5 minutes. Add the garlic and cook until fragrant, 1 minute more. Cool to room temperature.
In a medium bowl, mix the cooled onion mixture with the beef, egg, salt, pepper, allspice and nutmeg to combine. Add the bread crumbs and mix to combine.
Form the mixture into 1-inch meatballs and then transfer the meatballs to the prepared baking sheet. Bake until golden brown and cooked through, 15 to 18 minutes.
Make the sauce: In a medium pot, melt the butter over medium heat. Whisk in the flour and cook, whisking constantly, until the mixture is golden brown, 3 to 4 minutes.
Gradually whisk in the beef broth and bring the mixture to a simmer. Simmer until the sauce is thick enough to coat the back of a spoon. Season with salt and pepper.
When the meatballs are fully cooked, transfer them to the sauce and toss to coat. Serve warm (preferably over mashed potatoes), garnished with parsley.
ICE-CREAM CONE CANNOLI
This also comes from PureWow. This one starts off, “Ever heard the phrase 'Fake it till you make it?' Aside from being some of the wisest words ever spoken, it 100 percent applies to cooking. Take this recipe for cannoli. We keep the filling traditional--just like you'd get at any Italian bakery--but don't futz around trying to make fancy shells for the filling. We prefer a shortcut involving ice-cream cones, which means you can have dessert ready in about 30 minutes.” Makes 1 dozen cannoli; start to finish: 35 minutes
To view this online, go to http://www.purewow.com/recipes/Ice-Cream-Cone-Cannoli
Ingredients
12 sugar cones
2 cups whole-milk ricotta cheese
1 cup confectioners' sugar
1 teaspoon pure vanilla extract
2 tablespoons orange zest
1/4 cup chopped dark chocolate
1/4 cup chopped pistachios
Directions
With a serrated knife, cut about 1 1/2 inches off each cone, removing the pointy ends. (Save these for crumbling on top of ice cream.)
In a medium bowl, whisk the ricotta with the sugar,vanilla extract and orange zest to combine. Add the chocolate and mix to combine.
Transfer the ricotta mixture to a 1-gallon ziplock plastic bag. Cut 1/4 inch off a bottom corner of the bag.
Working one at a time, pipe the filling into each cone, stopping when it just reaches the edge.
Dip the ends of the cannoli into the pistachios. Serve within 45 minutes.
SHEPHERD'S PIE
This comes from Campbell's Kitchen, and starts off, “It takes less than 45 minutes to make this delicious pub favorite, right in your own kitchen. Cream of mushroom soup and instant mashed potatoes make it quick and easy!” Prep Time: 20 minutes; Total Time: 35 minutes; Serves:4
To view this online, go to http://www.campbellskitchen.com/recipes/shepherd's-pie-50380.
Ingredients
1 pound ground beef
1 medium onion, chopped (about 1/2 cup)
1 can (10 1/2 ounces) Campbell’s® Condensed Cream of Mushroom Soup or (10 1/2 ounces) Campbell’s® Condensed 98% Fat Free Cream of Mushroom Soup
1 tablespoon ketchup
1/8 teaspoon ground black pepper
1 cup frozen peas and carrots
2 1/2 cups reduced fat (2%) milk
1/4 cup (1/2 stick) butter
2 cups instant mashed potato flakes or buds
Directions
Heat the oven to 400°F.
Cook the beef and onion in a 10-inch skillet over medium-high heat until the beef is well browned, stirring often to separate meat. Pour off any fat.
Stir the soup, ketchup, black pepper and peas and carrots in the skillet. Spoon the beef mixture into a 9-inch pie plate.
Heat milk and butter in 2-quart saucepan over medium-high heat to a boil. Remove the saucepan from the heat. Stir in the potatoes. The potatoes will be stiff. Spoon the potatoes over the beef mixture.
Bake for 15 minutes or until the potatoes are lightly browned.
Chef Tip: Try this Mexican-seasoned version with sour cream-Cheddar potatoes on top! Increase the ketchup to 2 tablespoons and the black pepper to 1 teaspoon. Reduce the milk to 2 cups. Substitute frozen corn for the peas and carrots. Add 1 poblano pepper, seeded and diced, to the beef mixture in Step 2. Add 1 envelope (about 1 ounce) taco seasoning mix to the soup mixture in Step 3. Stir in 1/2 cup sour cream and 3/4 cup shredded Cheddar cheese with the potato flakes in Step 4. Spoon the potatoes over the beef mixture. Sprinkle with an additional 1/4 cup shredded Cheddar cheese. Bake for 20 minutes or until the potatoes are lightly browned. Sprinkle with 3 green onions, sliced.
POLENTA PIZZA BITES
These tasty treats come from The Food Network's Melissa d'Arabian. She writes, “After school, my girls are super-hungry, so I steer them toward a savory snack. These polenta mini-pizzas are a treat that I feel great about giving them. And, I can tailor them according to their tastes (and what I happen to have in the pantry)!” Total Time: 10 minutes; Prep: 5 minutes; Cook: 5 minutes; Yield: 8 mini-pizzas; Level: Easy
Read more at: http://www.foodnetwork.com/recipes/melissa-darabian/polenta-pizza-bites.print.html?oc=linkback
Ingredients
Eight 1/2-inch-thick slices of prepared polenta (sold in tubes)
1 teaspoon olive oil
1/2 cup low-fat jarred marinara sauce
1/2 cup shredded mozzarella cheese
Other toppings if desired (chopped veggies, chicken sausage, ham cubes)
Directions
Preheat the broiler to high. Brush the polenta with the olive oil on both sides and place the disks on a broiler pan covered with foil. Broil until the tops begin to turn golden, about 1 minute (watch closely as broiler heat varies).
Flip the polenta disks over and spread about 1 tablespoon of the marinara sauce on each one, then top with cheese and other toppings (if using). Broil until the cheese is golden and bubbly, about 1 more minute. Let cool a few minutes and serve.
ULTIMATE CHICKEN POT PIE
This comes from Campbell's Kitchen, and starts off, “Using convenience products like canned soup, cooked chicken, frozen veggies and refrigerated pie crusts make this comfort food classic a cinch to prepare. It’s chock full of flavor and ready in just 50 minutes.” Prep Time: 15 minutes; Total Time: 50 minutes; Serves: 4.
To view this online, go to http://www.campbellskitchen.com/recipes/ultimate-chicken-pot-pie-61716.
Ingredients
1 package (about 14 ounces) refrigerated refrigerated pie crust (2 crusts), at room temperature
1 can (10 1/2 ounces) Campbell’s® Condensed Cream of Chicken Soup or (10 1/2 ounces) Campbell’s® Condensed 98% Fat Free Cream of Chicken Soup
1/2 cup milk
2 cups cubed cooked chicken
1 package (12 ounces) frozen mixed vegetables (carrots, green beans, corn, peas), thawed (about 2 2/3 cups)
1 cup shredded Cheddar cheese (about 4 ounces)
Directions
Heat the oven to 400°F. Line the bottom of a 9-inch pie plate with 1 pie crust. Trim any excess.
Stir the soup, milk, chicken and vegetables in a medium bowl. Spoon the chicken mixture into the pie plate. Sprinkle with 3/4 cup cheese. Place the remaining pie crust over the filling. Trim any excess. Crimp the edges of the top and bottom crusts together. Using a sharp knife, cut several slits in the top crust.
Bake for 35 minutes or until the crust is golden brown. Sprinkle the crust with the remaining cheese.
COWBOY CHICKEN CASSEROLE
This also comes from Campbell's Kitchen, and starts off, “This comforting casserole combines chicken, tortilla pieces, black beans, corn and salsa, all bathed in a scrumptious sauce made with Campbell's® Condensed Cream of Chicken Soup.” Prep Time: 10 minutes; Total Time: 35 minutes; Serves: 4; Servings are about 1 1/ 2 cups each
To view this online, go to http://www.campbellskitchen.com/recipes/cowboy-chicken-casserole-50099.
Ingredients
1 can (10 1/2 ounces) Campbell’s® Condensed Cream of Chicken Soup or (10 1/2 ounces) Campbell’s® Condensed 98% Fat Free Cream of Chicken Soup
1/2 cup water
1 teaspoon chili powder
1/2 teaspoon garlic powder
1 cup Pace® Chunky Salsa
1/4 cup rinsed, drained, canned black beans
1 can (about 15 ounces) whole kernel corn, drained
2 cups cubed cooked chicken
4 flour tortillas (8-inch) or 6 corn tortillas (6-inch), cut into 1-inch pieces
1/2 cup shredded Cheddar cheese
Directions
Set the oven to 350°F. Stir the soup, water, chili powder, garlic powder, salsa, beans, corn, chicken and tortillas in a large bowl.
Spoon the chicken mixture into an 11x8x2-inch baking dish. Top with the cheese. Cover the baking dish.
Bake for 25 minutes or until the mixture is hot and bubbling.
SWEDISH MEATBALLS
This comes from PureWow, and begins, “Listen, if you can brave the cafeteria line at Ikea for a taste of those famous meatballs, then you can absolutely make this recipe in your own kitchen. Our version sticks pretty closely to the classic in terms of flavors--but it's how we cook the meatballs that makes all the difference. Serve them as an appetizer (an excuse to bust out those cocktail toothpicks) or over mashed potatoes for a warming dinner.” Makes 6 entree servings; start to finish: 1 hour
To view this online, click here.
Ingredients
Meatballs
1 tablespoon olive oil
1 onion, diced
2 garlic cloves, minced
1 pound ground beef
1 egg
1 1/4 teaspoons salt
1 teaspoon freshly ground black pepper
1/2 teaspoon ground allspice
1/4 teaspoon ground nutmeg
3/4 cup plain bread crumbs
Sauce
2 tablespoons unsalted butter
3 tablespoons all-purpose flour
1 1/2 cups beef broth
Salt and freshly ground black pepper, to taste
Chopped fresh parsley, for garnish
Directions
Preheat the oven to 375°F. Line a baking sheet with aluminum foil and grease it lightly with nonstick spray.
Make the meatballs: In a medium skillet, heat the olive oil over medium heat. Add the onion and cook until translucent, 4 to 5 minutes. Add the garlic and cook until fragrant, 1 minute more. Cool to room temperature.
In a medium bowl, mix the cooled onion mixture with the beef, egg, salt, pepper, allspice and nutmeg to combine. Add the bread crumbs and mix to combine.
Form the mixture into 1-inch meatballs and then transfer the meatballs to the prepared baking sheet. Bake until golden brown and cooked through, 15 to 18 minutes.
Make the sauce: In a medium pot, melt the butter over medium heat. Whisk in the flour and cook, whisking constantly, until the mixture is golden brown, 3 to 4 minutes.
Gradually whisk in the beef broth and bring the mixture to a simmer. Simmer until the sauce is thick enough to coat the back of a spoon. Season with salt and pepper.
When the meatballs are fully cooked, transfer them to the sauce and toss to coat. Serve warm (preferably over mashed potatoes), garnished with parsley.
ICE-CREAM CONE CANNOLI
This also comes from PureWow. This one starts off, “Ever heard the phrase 'Fake it till you make it?' Aside from being some of the wisest words ever spoken, it 100 percent applies to cooking. Take this recipe for cannoli. We keep the filling traditional--just like you'd get at any Italian bakery--but don't futz around trying to make fancy shells for the filling. We prefer a shortcut involving ice-cream cones, which means you can have dessert ready in about 30 minutes.” Makes 1 dozen cannoli; start to finish: 35 minutes
To view this online, go to http://www.purewow.com/recipes/Ice-Cream-Cone-Cannoli
Ingredients
12 sugar cones
2 cups whole-milk ricotta cheese
1 cup confectioners' sugar
1 teaspoon pure vanilla extract
2 tablespoons orange zest
1/4 cup chopped dark chocolate
1/4 cup chopped pistachios
Directions
With a serrated knife, cut about 1 1/2 inches off each cone, removing the pointy ends. (Save these for crumbling on top of ice cream.)
In a medium bowl, whisk the ricotta with the sugar,vanilla extract and orange zest to combine. Add the chocolate and mix to combine.
Transfer the ricotta mixture to a 1-gallon ziplock plastic bag. Cut 1/4 inch off a bottom corner of the bag.
Working one at a time, pipe the filling into each cone, stopping when it just reaches the edge.
Dip the ends of the cannoli into the pistachios. Serve within 45 minutes.
SHEPHERD'S PIE
This comes from Campbell's Kitchen, and starts off, “It takes less than 45 minutes to make this delicious pub favorite, right in your own kitchen. Cream of mushroom soup and instant mashed potatoes make it quick and easy!” Prep Time: 20 minutes; Total Time: 35 minutes; Serves:4
To view this online, go to http://www.campbellskitchen.com/recipes/shepherd's-pie-50380.
Ingredients
1 pound ground beef
1 medium onion, chopped (about 1/2 cup)
1 can (10 1/2 ounces) Campbell’s® Condensed Cream of Mushroom Soup or (10 1/2 ounces) Campbell’s® Condensed 98% Fat Free Cream of Mushroom Soup
1 tablespoon ketchup
1/8 teaspoon ground black pepper
1 cup frozen peas and carrots
2 1/2 cups reduced fat (2%) milk
1/4 cup (1/2 stick) butter
2 cups instant mashed potato flakes or buds
Directions
Heat the oven to 400°F.
Cook the beef and onion in a 10-inch skillet over medium-high heat until the beef is well browned, stirring often to separate meat. Pour off any fat.
Stir the soup, ketchup, black pepper and peas and carrots in the skillet. Spoon the beef mixture into a 9-inch pie plate.
Heat milk and butter in 2-quart saucepan over medium-high heat to a boil. Remove the saucepan from the heat. Stir in the potatoes. The potatoes will be stiff. Spoon the potatoes over the beef mixture.
Bake for 15 minutes or until the potatoes are lightly browned.
Chef Tip: Try this Mexican-seasoned version with sour cream-Cheddar potatoes on top! Increase the ketchup to 2 tablespoons and the black pepper to 1 teaspoon. Reduce the milk to 2 cups. Substitute frozen corn for the peas and carrots. Add 1 poblano pepper, seeded and diced, to the beef mixture in Step 2. Add 1 envelope (about 1 ounce) taco seasoning mix to the soup mixture in Step 3. Stir in 1/2 cup sour cream and 3/4 cup shredded Cheddar cheese with the potato flakes in Step 4. Spoon the potatoes over the beef mixture. Sprinkle with an additional 1/4 cup shredded Cheddar cheese. Bake for 20 minutes or until the potatoes are lightly browned. Sprinkle with 3 green onions, sliced.
POLENTA PIZZA BITES
These tasty treats come from The Food Network's Melissa d'Arabian. She writes, “After school, my girls are super-hungry, so I steer them toward a savory snack. These polenta mini-pizzas are a treat that I feel great about giving them. And, I can tailor them according to their tastes (and what I happen to have in the pantry)!” Total Time: 10 minutes; Prep: 5 minutes; Cook: 5 minutes; Yield: 8 mini-pizzas; Level: Easy
Read more at: http://www.foodnetwork.com/recipes/melissa-darabian/polenta-pizza-bites.print.html?oc=linkback
Ingredients
Eight 1/2-inch-thick slices of prepared polenta (sold in tubes)
1 teaspoon olive oil
1/2 cup low-fat jarred marinara sauce
1/2 cup shredded mozzarella cheese
Other toppings if desired (chopped veggies, chicken sausage, ham cubes)
Directions
Preheat the broiler to high. Brush the polenta with the olive oil on both sides and place the disks on a broiler pan covered with foil. Broil until the tops begin to turn golden, about 1 minute (watch closely as broiler heat varies).
Flip the polenta disks over and spread about 1 tablespoon of the marinara sauce on each one, then top with cheese and other toppings (if using). Broil until the cheese is golden and bubbly, about 1 more minute. Let cool a few minutes and serve.
ULTIMATE CHICKEN POT PIE
This comes from Campbell's Kitchen, and starts off, “Using convenience products like canned soup, cooked chicken, frozen veggies and refrigerated pie crusts make this comfort food classic a cinch to prepare. It’s chock full of flavor and ready in just 50 minutes.” Prep Time: 15 minutes; Total Time: 50 minutes; Serves: 4.
To view this online, go to http://www.campbellskitchen.com/recipes/ultimate-chicken-pot-pie-61716.
Ingredients
1 package (about 14 ounces) refrigerated refrigerated pie crust (2 crusts), at room temperature
1 can (10 1/2 ounces) Campbell’s® Condensed Cream of Chicken Soup or (10 1/2 ounces) Campbell’s® Condensed 98% Fat Free Cream of Chicken Soup
1/2 cup milk
2 cups cubed cooked chicken
1 package (12 ounces) frozen mixed vegetables (carrots, green beans, corn, peas), thawed (about 2 2/3 cups)
1 cup shredded Cheddar cheese (about 4 ounces)
Directions
Heat the oven to 400°F. Line the bottom of a 9-inch pie plate with 1 pie crust. Trim any excess.
Stir the soup, milk, chicken and vegetables in a medium bowl. Spoon the chicken mixture into the pie plate. Sprinkle with 3/4 cup cheese. Place the remaining pie crust over the filling. Trim any excess. Crimp the edges of the top and bottom crusts together. Using a sharp knife, cut several slits in the top crust.
Bake for 35 minutes or until the crust is golden brown. Sprinkle the crust with the remaining cheese.
COWBOY CHICKEN CASSEROLE
This also comes from Campbell's Kitchen, and starts off, “This comforting casserole combines chicken, tortilla pieces, black beans, corn and salsa, all bathed in a scrumptious sauce made with Campbell's® Condensed Cream of Chicken Soup.” Prep Time: 10 minutes; Total Time: 35 minutes; Serves: 4; Servings are about 1 1/ 2 cups each
To view this online, go to http://www.campbellskitchen.com/recipes/cowboy-chicken-casserole-50099.
Ingredients
1 can (10 1/2 ounces) Campbell’s® Condensed Cream of Chicken Soup or (10 1/2 ounces) Campbell’s® Condensed 98% Fat Free Cream of Chicken Soup
1/2 cup water
1 teaspoon chili powder
1/2 teaspoon garlic powder
1 cup Pace® Chunky Salsa
1/4 cup rinsed, drained, canned black beans
1 can (about 15 ounces) whole kernel corn, drained
2 cups cubed cooked chicken
4 flour tortillas (8-inch) or 6 corn tortillas (6-inch), cut into 1-inch pieces
1/2 cup shredded Cheddar cheese
Directions
Set the oven to 350°F. Stir the soup, water, chili powder, garlic powder, salsa, beans, corn, chicken and tortillas in a large bowl.
Spoon the chicken mixture into an 11x8x2-inch baking dish. Top with the cheese. Cover the baking dish.
Bake for 25 minutes or until the mixture is hot and bubbling.
Thursday, October 30, 2014
Diabetic Thursday
It seems that most of us, even if we aren't diabetic, have friends and family who are. Sometimes cooking for someone who is can be challenging or, at least, intimidating. But it doesn't have to be. And it also doesn't have to be bland, as anyone who has read more than one Diabetic Thursday post here knows. That said, here are today's offerings. Enjoy!
PEACH & RASPBERRY CRUMBLE
This comes from Diabetes Self-Management. I'm not really sure when, exactly, since I've had it kicking around for years. But it is definitely yummy. Prep time: 15 minutes. Baking time: 30-35 minutes. Yields 6 servings
Butter-flavor cooking spray
1 can (15 oz) sliced peaches in juice, drained
1 package (12 oz) unsweetened frozen raspberries, thawed
1 C quick-cooking oats, uncooked
2 Tbs brown sugar
1 1/2 tsp cinnamon
3 Tbs reduced-calorie stick margarine, melted
2 Tbs honey
Preheat oven to 350 degrees. Coat 8”X8” baking pan with cooking spray. Arrange peach slices evenly in bottom of the pan. Sprinkle raspberries evenly over peaches. Set aside. In bowl, combine oats, brown sugar, & cinnamon & mix with fork, breaking up brown sugar clumps. Add margarine & honey; stir to combine. Sprinkle topping over fruit. Bake uncovered for 30-35 minutes, or until fruit is bubbly. Portion into 6 equal servings. Serve alone or over low-fat, no-sugar-added vanilla ice cream.
Per serving: Calories: 185; Carbs: 33g; Fat: 4 g (sat. fat: 1 g); Sodium: 70 mg; Fiber: 4 g; Exchanges: 1 starch, 1 fruit, 1 fat
SWEDISH MEATBALLS
This recipe is courtesy of Glucerna Shakes.
1 pound extra lean ground sirloin
1 8-oz can Vanilla Glucerna Shake
1/2 C onion, grated
1 medium potato, grated
1/2 C dry bread crumbs
1/2 tsp salt
1 10 3/4 oz can condensed Healthy Request cream of mushroom soup
3/4 C fat-free, no-sodium beef broth
1/4 tsp garlic powder
1/8 tsp onion powder
1 1/2 tsp Worcestershire sauce
1/4 tsp pepper (optional)
3 C cooked egg noodles
Preheat oven to 425 degrees.
In large bowl, mix ground sirloin, 1/2 C Glucerna Shake, onion, potato, bread crumbs & salt. Form into 30 1 1/4-inch meatballs.
In small bowl, combine soup, remaining Glucerna Shake, beef broth, garlic powder, onion powder, Worcestershire sauce & pepper. Whisk until well blended.
Place formed meatballs into 2-quart casserole dish. Pour soup mixture over meatballs. Bake uncovered for 40-45 minutes or until meatballs are cooked through. Spoon meatballs & sauce over cooked noodles & serve.
Meatballs & sauce can be frozen in individual servings for quick meals.
Nutrition (fixed w/Glucerna Shake): Servings: 6
Per serving: Calories: 320; Cal. From fat: 80; total fat 9g; sat. fat 2.5 g; cholesterol 70 mg; sodium 380 mg; potassium 240 mg; carbo. 39 g; fiber 4g; Sugar 3g; protein 23g
Diabetic exhanges: 2 starch; 2 very lean mean; 1 low-fat milk; 1/2 fat
ZUCCHINI AND CARROTS WITH FRESH HERBS
Yield: 6 servings
Serving size: 3/4 cup
View online: http://diabeticgourmet.com/recipes/html/768.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 medium carrots, sliced
4 medium zucchinis, cut into julienne strips
2 tablespoons unsalted butter
1 tablespoon chopped fresh or 1 teaspoon dried thyme
1 teaspoon chopped fresh or 1/4 teaspoon dried dill weed
2 teaspoons fresh lemon juice
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
Directions
Place a steamer basket in 1/2 inch of water in a saucepan (water should not touch the bottom of the basket). Place carrots in the basket. Cover tightly and heat to boiling.
Reduce heat and steam carrots 5 minutes. Add zucchini and steam 4 to 6 minutes or until carrots and zucchini are crisp-tender.
Melt butter in a 12-inch skillet over medium heat. Stir in carrots, zucchini, thyme, dill, lemon juice, salt, and pepper. Cook uncovered, stirring gently for 2 to 3 minutes, or until hot.
Nutritional Information Per Serving: Calories: 55; Protein: 2 g; Fat: 4 g; Sodium: 61 mg; Cholesterol: 10 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4 g; Glycemic Index: 22, Glycemic Load: 1; Exchanges: 1 Vegetable, 1 Fat
LIGHT SPINACH SALAD
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/775.shtml
Source: Magic Menus for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/3.shtml
Ingredients
4 cups torn fresh spinach
4 ounces cooked boneless skinless chicken breast, cubed
1 medium orange, peeled, seeded, and sectioned
1/2 cup sliced mushrooms
1 small onion, sliced
2 ounces Cheddar cheese, cubed or in strips
2 tablespoons reduced-fat salad dressing
Directions
Combine all ingredients except cheese and dressing in a large bowl; chill. Before serving, add cheese and toss with dressing.
Nutritional Information Per Serving: Calories: 302; Protein: 28 g; Fat: 15 g; Cholesterol: 422 mg; Dietary Fiber: 5 g ; Carbohydrates: 19 g; Exchanges: 3 Medium-Fat Meat, 2 Vegetable, 1/2 Fruit
SPAGHETTI SQUASH LASAGNA
This recipe starts out, “With only 5 simple ingredients and 5.5 g carbs, who wouldn't love this luscious lasagna? Just 10 minutes in the oven and it's on you table piping hot.” Serves 12.
To view this recipe online, click here.
Ingredients
2 cups cooked spaghetti squash
2 lbs browned ground beef (lean)
2 cups spaghetti sauce
3 cups cottage cheese
1 cup shredded cheddar cheese
Directions
Place cooked spaghetti squash strands in casserole dish.
Layer each remaining ingredient in the dish. Sprinkle cheese on top.
Place in oven for 5-10 minutes until cheese is melted and lasagna is hot all the way through.
Nutritional Facts: Calories: 254.9; Total Fat: 15.9 g; Cholesterol: 60.5 mg; Sodium: 306.1 mg; Total Carbohydrate: 5.5 g; Dietary Fiber:1.0 g; Protein: 21.4 g
SUN-DRIED TOMATO AND ARTICHOKE PIZZAS
Yield: 24 appetizers; Serving size: 1 appetizer
View online: http://diabeticgourmet.com/recipes/html/773.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
4 whole-wheat or oat-bran pita pockets (6-inch rounds)
1/4 cup chopped sun-dried tomatoes packed in olive oil, drained
1 cup chopped canned or marinated artichoke hearts, well drained
1 cup shredded reduced-fat mozzarella cheese
Directions
Preheat oven to 400 degrees F.
Arrange the pitas on a large baking sheet and scatter a quarter of the sun-dried tomatoes and artichoke hearts over each one, and top with some of the cheese.
Bake for about 8 minutes, until the cheese is melted and lightly browned. Cut each pizza into 6 wedges and serve hot.
Nutritional Information Per Serving: Calories: 40; Protein: 2 g; Fat: 1 g; Sodium: 82 mg; Cholesterol: 2 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1 g; Carbohydrates: 6 g; Exchanges: 1/3 Starch, 1/6 Medium-Fat Meat
PEACH & RASPBERRY CRUMBLE
This comes from Diabetes Self-Management. I'm not really sure when, exactly, since I've had it kicking around for years. But it is definitely yummy. Prep time: 15 minutes. Baking time: 30-35 minutes. Yields 6 servings
Butter-flavor cooking spray
1 can (15 oz) sliced peaches in juice, drained
1 package (12 oz) unsweetened frozen raspberries, thawed
1 C quick-cooking oats, uncooked
2 Tbs brown sugar
1 1/2 tsp cinnamon
3 Tbs reduced-calorie stick margarine, melted
2 Tbs honey
Preheat oven to 350 degrees. Coat 8”X8” baking pan with cooking spray. Arrange peach slices evenly in bottom of the pan. Sprinkle raspberries evenly over peaches. Set aside. In bowl, combine oats, brown sugar, & cinnamon & mix with fork, breaking up brown sugar clumps. Add margarine & honey; stir to combine. Sprinkle topping over fruit. Bake uncovered for 30-35 minutes, or until fruit is bubbly. Portion into 6 equal servings. Serve alone or over low-fat, no-sugar-added vanilla ice cream.
Per serving: Calories: 185; Carbs: 33g; Fat: 4 g (sat. fat: 1 g); Sodium: 70 mg; Fiber: 4 g; Exchanges: 1 starch, 1 fruit, 1 fat
SWEDISH MEATBALLS
This recipe is courtesy of Glucerna Shakes.
1 pound extra lean ground sirloin
1 8-oz can Vanilla Glucerna Shake
1/2 C onion, grated
1 medium potato, grated
1/2 C dry bread crumbs
1/2 tsp salt
1 10 3/4 oz can condensed Healthy Request cream of mushroom soup
3/4 C fat-free, no-sodium beef broth
1/4 tsp garlic powder
1/8 tsp onion powder
1 1/2 tsp Worcestershire sauce
1/4 tsp pepper (optional)
3 C cooked egg noodles
Preheat oven to 425 degrees.
In large bowl, mix ground sirloin, 1/2 C Glucerna Shake, onion, potato, bread crumbs & salt. Form into 30 1 1/4-inch meatballs.
In small bowl, combine soup, remaining Glucerna Shake, beef broth, garlic powder, onion powder, Worcestershire sauce & pepper. Whisk until well blended.
Place formed meatballs into 2-quart casserole dish. Pour soup mixture over meatballs. Bake uncovered for 40-45 minutes or until meatballs are cooked through. Spoon meatballs & sauce over cooked noodles & serve.
Meatballs & sauce can be frozen in individual servings for quick meals.
Nutrition (fixed w/Glucerna Shake): Servings: 6
Per serving: Calories: 320; Cal. From fat: 80; total fat 9g; sat. fat 2.5 g; cholesterol 70 mg; sodium 380 mg; potassium 240 mg; carbo. 39 g; fiber 4g; Sugar 3g; protein 23g
Diabetic exhanges: 2 starch; 2 very lean mean; 1 low-fat milk; 1/2 fat
ZUCCHINI AND CARROTS WITH FRESH HERBS
Yield: 6 servings
Serving size: 3/4 cup
View online: http://diabeticgourmet.com/recipes/html/768.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 medium carrots, sliced
4 medium zucchinis, cut into julienne strips
2 tablespoons unsalted butter
1 tablespoon chopped fresh or 1 teaspoon dried thyme
1 teaspoon chopped fresh or 1/4 teaspoon dried dill weed
2 teaspoons fresh lemon juice
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
Directions
Place a steamer basket in 1/2 inch of water in a saucepan (water should not touch the bottom of the basket). Place carrots in the basket. Cover tightly and heat to boiling.
Reduce heat and steam carrots 5 minutes. Add zucchini and steam 4 to 6 minutes or until carrots and zucchini are crisp-tender.
Melt butter in a 12-inch skillet over medium heat. Stir in carrots, zucchini, thyme, dill, lemon juice, salt, and pepper. Cook uncovered, stirring gently for 2 to 3 minutes, or until hot.
Nutritional Information Per Serving: Calories: 55; Protein: 2 g; Fat: 4 g; Sodium: 61 mg; Cholesterol: 10 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4 g; Glycemic Index: 22, Glycemic Load: 1; Exchanges: 1 Vegetable, 1 Fat
LIGHT SPINACH SALAD
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/775.shtml
Source: Magic Menus for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/3.shtml
Ingredients
4 cups torn fresh spinach
4 ounces cooked boneless skinless chicken breast, cubed
1 medium orange, peeled, seeded, and sectioned
1/2 cup sliced mushrooms
1 small onion, sliced
2 ounces Cheddar cheese, cubed or in strips
2 tablespoons reduced-fat salad dressing
Directions
Combine all ingredients except cheese and dressing in a large bowl; chill. Before serving, add cheese and toss with dressing.
Nutritional Information Per Serving: Calories: 302; Protein: 28 g; Fat: 15 g; Cholesterol: 422 mg; Dietary Fiber: 5 g ; Carbohydrates: 19 g; Exchanges: 3 Medium-Fat Meat, 2 Vegetable, 1/2 Fruit
SPAGHETTI SQUASH LASAGNA
This recipe starts out, “With only 5 simple ingredients and 5.5 g carbs, who wouldn't love this luscious lasagna? Just 10 minutes in the oven and it's on you table piping hot.” Serves 12.
To view this recipe online, click here.
Ingredients
2 cups cooked spaghetti squash
2 lbs browned ground beef (lean)
2 cups spaghetti sauce
3 cups cottage cheese
1 cup shredded cheddar cheese
Directions
Place cooked spaghetti squash strands in casserole dish.
Layer each remaining ingredient in the dish. Sprinkle cheese on top.
Place in oven for 5-10 minutes until cheese is melted and lasagna is hot all the way through.
Nutritional Facts: Calories: 254.9; Total Fat: 15.9 g; Cholesterol: 60.5 mg; Sodium: 306.1 mg; Total Carbohydrate: 5.5 g; Dietary Fiber:1.0 g; Protein: 21.4 g
SUN-DRIED TOMATO AND ARTICHOKE PIZZAS
Yield: 24 appetizers; Serving size: 1 appetizer
View online: http://diabeticgourmet.com/recipes/html/773.shtml
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Ingredients
4 whole-wheat or oat-bran pita pockets (6-inch rounds)
1/4 cup chopped sun-dried tomatoes packed in olive oil, drained
1 cup chopped canned or marinated artichoke hearts, well drained
1 cup shredded reduced-fat mozzarella cheese
Directions
Preheat oven to 400 degrees F.
Arrange the pitas on a large baking sheet and scatter a quarter of the sun-dried tomatoes and artichoke hearts over each one, and top with some of the cheese.
Bake for about 8 minutes, until the cheese is melted and lightly browned. Cut each pizza into 6 wedges and serve hot.
Nutritional Information Per Serving: Calories: 40; Protein: 2 g; Fat: 1 g; Sodium: 82 mg; Cholesterol: 2 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1 g; Carbohydrates: 6 g; Exchanges: 1/3 Starch, 1/6 Medium-Fat Meat
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