It's time for another Diabetic Thursday. Here are today's six yummy diabetic recipes, sure to tempt your taste buds, including Simple Veggie Skewers and Just Plain Meatloaf. Enjoy!
CHICKEN JAMBALAYA
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-jambalaya
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
Recipe Yield: Makes 6 servings.
Ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2-3 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5 oz.) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp. tomato paste
1 bay leaf
1 tsp. dried thyme
1/4 tsp. dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions
Directions
In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.
Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
Remove bay leaf. Stir rice into chicken mixture until well combined.
Nutritional Information Per Serving: Calories: 235; Fat: 4 g; Sodium: 203 mg; Protein: 17 g; Carbohydrates: 33 g
Diabetic Exchanges: 2 Low-Fat Meat, 2 Bread/Starch. 1 Vegetable
GOULASH SOUP
Recipe Yield: Servings: 6
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/goulash-soup.
Ingredients
1 cup chopped onion
1 clove garlic, minced
1/2 pound lean round steak, cut into 1/2" cubes
4 cups water
1 beef bouillon cube
1-2 tablespoons paprika
1/2 teaspoon Morton Lite Salt Mixture
2 ounces tomato paste (or substitute 1 peeled tomato, cut up)
1 medium potato, peeled and diced
Directions
In a large, heavy soup pot sprayed with non-stick spray, stir-fry onion and garlic until golden brown. Remove from pot and set aside. Re-spray pot with non-stick spray and brown beef cubes over medium-high heat.
Add cooked onion and garlic to pot. Add water, bouillon cube, paprika, Morton Lite Salt Mixture and tomato paste or tomato. Cover and simmer for 4 hours. Add potato and simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 91; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Protein: 10 g; Carbohydrates: 8 g
Diabetic Exchanges: 1 Lean Meat, 1/2 Bread/Starch
TERIYAKI TOFU KABOBS
Recipe Yield: Yield 4 servingsServing Size: 2 skewers
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-tofu-kabobs.
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving: Calories: 107; Fat: 2 g; Sodium: 147 mg; Protein: 7 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Carbohydrate, 1 Very Lean Meat
SIMPLE VEGGIE SKEWERS
Recipe Yield: Yield: 12 appetizers
Source: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/simple-veggie-skewers.
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information Per Serving: Calories: 58; Fat: 2.8 g; Fiber: 1 g; Sodium: 138 mg; Cholesterol: 7 mg; Protein: 5 g; Carbohydrates: 2 g
Diabetic Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
HOMEMADE GERMAN BEEF SAUSAGE
Recipe Yield: Yield: 4 servings
View online at https://diabeticgourmet.com/diabetic-recipes/homemade-german-beef-sausage.
Ingredients
1 pound 96% lean Ground Beef
2 cloves garlic, minced
1 teaspoon ground mace
1 teaspoon pepper
1/4 teaspoon salt
1/4 teaspoon ground allspice
1/4 teaspoon ground coriander
1/4 cup milk
Directions
Combine all ingredients in large bowl, mixing lightly but thoroughly. Form mixture into patties or use as crumbles following directions below.
To make patties, lightly shape beef mixture into four 1/2-inch thick patties. Heat large nonstick skillet over medium heat until hot. Add patties; cook 10 to 12 minutes or until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally.
To prepare crumbles, heat large nonstick skillet over medium heat until hot. Add beef mixture; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally.
Nutritional Information Per Serving: Calories: 164; Fat: 8 g; Saturated Fat: 1.5 g; Fiber: 0.3 g; Sodium: 210 mg; Cholesterol: 76 mg; Protein: 25 g; Carbohydrates: 1 g
JUST PLAIN MEAT LOAF
Recipe Yield: Yield: 6 servings; Serving Size: 2 generous slices each
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/just-plain-meat-loaf.
Ingredients
1 cup quick cooking oats
1/2 cup fat-free milk
2 egg whites or 1/4 cup no-cholesterol real egg product
1/4 cup catsup or chili sauce
1/2 cup chopped onion
1/4 cup chopped green bell pepper
1 clove garlic, minced
1 teaspoon Italian seasoning
1-1/2 pounds ground beef eye of round, or 95% lean ground beef
3/4 teaspoon salt
1/2 teaspoon pepper
Directions
Mix oats, milk, egg whites, catsup, onion, bell pepper, garlic, and herbs in medium bowl. Mix in beef, salt and pepper until blended.
Pat mixture into ungreased loaf pan, 9x5 inches, or shape into a loaf in baking pan. Bake at 350 degrees until juices run clear and met thermometer registers 170 degrees, about 1 hour. Let stand in pan 5 minutes; remove to serving plate.
Nutritional Information Per Serving: Calories: 241; Fat: 5.5 g; Sodium: 489 mg; Cholesterol: 64.3 mg; Protein: 31.2 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread, 3 Meat
Showing posts with label Teriyaki Tofu Kabobs. Show all posts
Showing posts with label Teriyaki Tofu Kabobs. Show all posts
Thursday, August 13, 2020
Monday, August 27, 2018
Meatless Monday
It's time for another Meatless Monday. Here are today's six vegetarian recipes to help you through the day, including Chipotle-Molasses Barbecued Tempeh and Frozen Blueberry Lemonade Pie. Enjoy!
GRILLED CORN ON THE COB
This comes from Ina Garten from The Food Network’s Barefoot Contessa. Total Time: 45 min; Prep: 25 min; Cook: 20 min; Yield: 1 serving; Level: Easy
Read more at: http://www.foodnetwork.com/recipes/ina-garten/grilled-corn-on-the-cob.html?oc=linkback
Ingredients
1 ear fresh corn on the cob, with the husk
1 teaspoon unsalted butter, melted
Kosher salt
Directions
Prepare a charcoal grill with a single layer of hot coals.
Peel back the husk from the corn and remove the silk. Brush the kernels with the melted butter and replace the husk to cover the ear of corn.
Grill the corn for a total of 20 minutes, turning it every 5 minutes. Remove the ear from the grill and carefully peel back the husk. Sprinkle the kernels with salt and serve.
SOUR-CREAM COFFEE CAKE
This comes from Robert Farrar Capon in The New York Times cooking e-newsletter. Robert wrote, “Here is a classic coffee cake with a tender crumb and a crunchy streusel topping that comes together in about an hour. It's quite rich, so your serving sizes don't need to be large.” Yield: about 12 servings; Time: 1 hour.
This was featured in “Good Health; Have A Nice Breakfast”, and can be viewed online here.
Ingredients
For the Cake:
1/2 cup unsalted butter at room temperature
1 1/4 cups sugar
2 large eggs
1 1/2 cups flour
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 1/4 cups sour cream
1 teaspoon vanilla
For the Topping:
1/2 cup sugar
2 teaspoons all-purpose flour
1 tablespoon cinnamon
1/3 cup chopped pecans or walnuts
Preparation
Preheat oven to 350 degrees and generously butter a 9-by-13-inch baking pan. Cream butter and sugar together until light and fluffy. Add eggs one at a time, beating well after each addition.
In a separate bowl, sift flour with baking powder, baking soda and salt. With the mixer on low speed, add the flour mixture to the butter mixture alternately with sour cream and vanilla until just combined. Do not overmix. Pour batter into prepared baking pan.
Make the topping: Combine sugar, cinnamon, flour and nuts in a small bowl and mix well.
Sprinkle the topping evenly over the cake and bake 30 to 35 minutes, or until a cake tester comes out clean. Cool, cut into pieces and serve.
GRILLED HEARTS OF ROMAINE WITH CREAMY AVOCADO RANCH DRESSING
This, as well as the next recipe (Chipotle-Molasses Barbecued Tempeh), came from the July 2015 issue of Better Nutrition, which I picked up at my favorite store, Rollin’ Oats in St. Petersburg, Florida. It begins, “Romaine leaves take on a complex, smoky flavor when grilled. Smother them with fresh-tasting vegan ‘ranch’ for a scrumptious salad that stands up to any steakhouse Caesar.” Serves 8.
To view this online, click here.
4 romaine hearts, halved lengthwise
4 medium tomatoes, quartered
1/3 cup olive oil, plus additional for brushing
3/4 cup cashew butter
1 small avocado, pitted and peeled
1/2 cup water
1/4 cup apple cider vinegar
2 tsp. honey
2 medium garlic cloves, minced
1 Tbs. dried dill weed
Lightly oil grill racks and preheat grill to medium high. Brush all surfaces of romaine and tomatoes with olive oil.
Arrange, cut side down, on grill (use a grill grate for tomatoes). Grill tomatoes 4 minutes, romaine 5–6 minutes.
While lettuce and tomatoes are grilling, combine remaining ingredients in blender and process until smooth. Season with salt and pepper.
To serve, arrange lettuce halves and tomatoes on 8 individual plates. Pour dressing over all, and serve immediately.
per serving: 280 cal; 5g pro; 25g total fat (4g sat fat); 13g carb; 0mg chol; 105mg sod; 3g fiber; 4g sugars
CHIPOTLE-MOLASSES BARBECUED TEMPEH
This begins, “This recipe contains honey, which may or may not be part of your vegan diet. You can easily swap out traditional honey with a vegan alternative like Bee Free Honee (beefreehonee.com).” Serves 8.
1 1/2 cups tomato purée
1/2 cup tomato paste
1 small yellow onion, chopped
1 large garlic clove, chopped
1 medium canned chipotle pepper, seeds removed
1 tsp. minced fresh rosemary
1 Tbs. molasses
2 Tbs. honey
1 Tbs. tamari
2 blocks tempeh
2 Tbs. olive oil
Ciabatta bread or whole-grain hamburger buns, optional
In medium saucepan, combine tomato purée, tomato paste, onion, garlic, chipotle chili, and rosemary. Bring to a boil, reduce heat, and simmer 10 minutes, uncovered. Transfer to blender, add molasses, honey, and tamari, and purée until smooth.
Cut each tempeh block in half crosswise, then split lengthwise to make thinner slabs. Arrange in baking dish and brush with oil. Pour barbecue sauce over tempeh, and bake 10 minutes, until sauce is bubbly and tempeh is cooked through.
Remove from oven and let cool. Cover baking dish to transport to barbecue; warm tempeh slabs on grill and serve on buns, if desired.
per serving (without buns): 200 cal; 12g pro; 10g total fat (2g sat fat); 20g carb; 0mg chol; 450mg sod; 2g fiber; 11g sugars
FROZEN BLUEBERRY LEMONADE PIE
This comes from Diana Rattray, About.com's Southern Food expert. Diana wrote, “Blueberries give this frozen lemonade pie extra color and flavor, and it is a fabulous pie for a hot summer day. The pie takes just a few minutes to mix - just freeze and eat!” Prep Time: 6 minutes; Cook Time: 0 minutes; Total Time: 6 minutes; Yield: 8 servings
To view this online, click here.
Ingredients
1 cup fresh blueberries
1 can (14 ounces) sweetened condensed milk
1 can (6 ounces) frozen lemonade
1 tub (8 ounces) whipped topping, regular or "lite," thawed in the refrigerator
1 deep dish graham cracker pie crust, homemade or purchased
Preparation
Put the blueberries, sweetened condensed milk, and frozen lemonade in a blender container. Blend until well mixed.
Pour into a bowl and fold in the whipped topping until well blended.
Spoon into the prepared crust.
Cover and freeze for at least 4 hours.
If frozen solid, take it out of the freezer 5 to 10 minutes before slicing.
Note: I used a "2 extra servings" deep dish ready crust for the pie. A smaller pie shell will leave you with extra filling.
Just freeze any excess in small ramekins or 4-ounce canning jars and serve as a frozen pudding.
TERIYAKI TOFU KABOBS
Yield 4 servings
Serving Size: 2 skewers
Source: The Diabetes Food and Nutrition Bible
Author: Hope Warshaw and Robyn Webb
Find this recipe at: http://diabeticgourmet.com/recipes/html/330.shtml
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving: Calories: 107; Protein: 7 g; Fat: 2 g; Sodium: 147 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Carbohydrate, 1 Very Lean Meat
GRILLED CORN ON THE COB
This comes from Ina Garten from The Food Network’s Barefoot Contessa. Total Time: 45 min; Prep: 25 min; Cook: 20 min; Yield: 1 serving; Level: Easy
Read more at: http://www.foodnetwork.com/recipes/ina-garten/grilled-corn-on-the-cob.html?oc=linkback
Ingredients
1 ear fresh corn on the cob, with the husk
1 teaspoon unsalted butter, melted
Kosher salt
Directions
Prepare a charcoal grill with a single layer of hot coals.
Peel back the husk from the corn and remove the silk. Brush the kernels with the melted butter and replace the husk to cover the ear of corn.
Grill the corn for a total of 20 minutes, turning it every 5 minutes. Remove the ear from the grill and carefully peel back the husk. Sprinkle the kernels with salt and serve.
SOUR-CREAM COFFEE CAKE
This comes from Robert Farrar Capon in The New York Times cooking e-newsletter. Robert wrote, “Here is a classic coffee cake with a tender crumb and a crunchy streusel topping that comes together in about an hour. It's quite rich, so your serving sizes don't need to be large.” Yield: about 12 servings; Time: 1 hour.
This was featured in “Good Health; Have A Nice Breakfast”, and can be viewed online here.
Ingredients
For the Cake:
1/2 cup unsalted butter at room temperature
1 1/4 cups sugar
2 large eggs
1 1/2 cups flour
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 1/4 cups sour cream
1 teaspoon vanilla
For the Topping:
1/2 cup sugar
2 teaspoons all-purpose flour
1 tablespoon cinnamon
1/3 cup chopped pecans or walnuts
Preparation
Preheat oven to 350 degrees and generously butter a 9-by-13-inch baking pan. Cream butter and sugar together until light and fluffy. Add eggs one at a time, beating well after each addition.
In a separate bowl, sift flour with baking powder, baking soda and salt. With the mixer on low speed, add the flour mixture to the butter mixture alternately with sour cream and vanilla until just combined. Do not overmix. Pour batter into prepared baking pan.
Make the topping: Combine sugar, cinnamon, flour and nuts in a small bowl and mix well.
Sprinkle the topping evenly over the cake and bake 30 to 35 minutes, or until a cake tester comes out clean. Cool, cut into pieces and serve.
GRILLED HEARTS OF ROMAINE WITH CREAMY AVOCADO RANCH DRESSING
This, as well as the next recipe (Chipotle-Molasses Barbecued Tempeh), came from the July 2015 issue of Better Nutrition, which I picked up at my favorite store, Rollin’ Oats in St. Petersburg, Florida. It begins, “Romaine leaves take on a complex, smoky flavor when grilled. Smother them with fresh-tasting vegan ‘ranch’ for a scrumptious salad that stands up to any steakhouse Caesar.” Serves 8.
To view this online, click here.
4 romaine hearts, halved lengthwise
4 medium tomatoes, quartered
1/3 cup olive oil, plus additional for brushing
3/4 cup cashew butter
1 small avocado, pitted and peeled
1/2 cup water
1/4 cup apple cider vinegar
2 tsp. honey
2 medium garlic cloves, minced
1 Tbs. dried dill weed
Lightly oil grill racks and preheat grill to medium high. Brush all surfaces of romaine and tomatoes with olive oil.
Arrange, cut side down, on grill (use a grill grate for tomatoes). Grill tomatoes 4 minutes, romaine 5–6 minutes.
While lettuce and tomatoes are grilling, combine remaining ingredients in blender and process until smooth. Season with salt and pepper.
To serve, arrange lettuce halves and tomatoes on 8 individual plates. Pour dressing over all, and serve immediately.
per serving: 280 cal; 5g pro; 25g total fat (4g sat fat); 13g carb; 0mg chol; 105mg sod; 3g fiber; 4g sugars
CHIPOTLE-MOLASSES BARBECUED TEMPEH
This begins, “This recipe contains honey, which may or may not be part of your vegan diet. You can easily swap out traditional honey with a vegan alternative like Bee Free Honee (beefreehonee.com).” Serves 8.
1 1/2 cups tomato purée
1/2 cup tomato paste
1 small yellow onion, chopped
1 large garlic clove, chopped
1 medium canned chipotle pepper, seeds removed
1 tsp. minced fresh rosemary
1 Tbs. molasses
2 Tbs. honey
1 Tbs. tamari
2 blocks tempeh
2 Tbs. olive oil
Ciabatta bread or whole-grain hamburger buns, optional
In medium saucepan, combine tomato purée, tomato paste, onion, garlic, chipotle chili, and rosemary. Bring to a boil, reduce heat, and simmer 10 minutes, uncovered. Transfer to blender, add molasses, honey, and tamari, and purée until smooth.
Cut each tempeh block in half crosswise, then split lengthwise to make thinner slabs. Arrange in baking dish and brush with oil. Pour barbecue sauce over tempeh, and bake 10 minutes, until sauce is bubbly and tempeh is cooked through.
Remove from oven and let cool. Cover baking dish to transport to barbecue; warm tempeh slabs on grill and serve on buns, if desired.
per serving (without buns): 200 cal; 12g pro; 10g total fat (2g sat fat); 20g carb; 0mg chol; 450mg sod; 2g fiber; 11g sugars
FROZEN BLUEBERRY LEMONADE PIE
This comes from Diana Rattray, About.com's Southern Food expert. Diana wrote, “Blueberries give this frozen lemonade pie extra color and flavor, and it is a fabulous pie for a hot summer day. The pie takes just a few minutes to mix - just freeze and eat!” Prep Time: 6 minutes; Cook Time: 0 minutes; Total Time: 6 minutes; Yield: 8 servings
To view this online, click here.
Ingredients
1 cup fresh blueberries
1 can (14 ounces) sweetened condensed milk
1 can (6 ounces) frozen lemonade
1 tub (8 ounces) whipped topping, regular or "lite," thawed in the refrigerator
1 deep dish graham cracker pie crust, homemade or purchased
Preparation
Put the blueberries, sweetened condensed milk, and frozen lemonade in a blender container. Blend until well mixed.
Pour into a bowl and fold in the whipped topping until well blended.
Spoon into the prepared crust.
Cover and freeze for at least 4 hours.
If frozen solid, take it out of the freezer 5 to 10 minutes before slicing.
Note: I used a "2 extra servings" deep dish ready crust for the pie. A smaller pie shell will leave you with extra filling.
Just freeze any excess in small ramekins or 4-ounce canning jars and serve as a frozen pudding.
TERIYAKI TOFU KABOBS
Yield 4 servings
Serving Size: 2 skewers
Source: The Diabetes Food and Nutrition Bible
Author: Hope Warshaw and Robyn Webb
Find this recipe at: http://diabeticgourmet.com/recipes/html/330.shtml
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving: Calories: 107; Protein: 7 g; Fat: 2 g; Sodium: 147 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Carbohydrate, 1 Very Lean Meat
Thursday, February 18, 2016
Vegan Diabetic Recipes
Six vegan diabetic recipes to try your hand at. Enjoy!
ORANGE AND JICAMA SALAD
Serves 2. To view online, go to http://diabeticgourmet.com/recipes/html/9.shtml
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce. Top with orange slices. Mound with jicama. Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl. Whisk in oil in thin stream. Spoon over salads. Garnish with minced cilantro.
Nutritional Information (Per Serving): Calories: 282; Protein: 4.9 g; Sodium: 36 mg; Fat: 2.8 g; Carbohydrates: 10 g; Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
BROCCOLI WITH ASIAN TOFU
Optional: Delicious served on top of brown rice or Asian-style noodles (soba or udon).
Yield: 4 servings
Serving size: 2 slices tofu, with broccoli and marinade mixture
Source: Deliciously Healthy Dinners
Find this recipe at: http://diabeticgourmet.com/recipes/html/995.shtml
Ingredients
1 pkg (16 oz) firm tofu, drained
2 Tbsp lite soy sauce
1 tsp sesame oil (optional)
1/2 Tbsp brown sugar
1 Tbsp fresh ginger root, finely chopped or shredded (or 1 tsp ground ginger)
1 lb fresh broccoli, rinsed and cut into individual spears
1 Tbsp peanut oil or vegetable oil
1/4 tsp crushed red pepper
4 Tbsp garlic, peeled and thinly sliced (about 8 cloves)
1 Tbsp sesame seeds (optional)
Cooking spray
Directions
Slice tofu into eight pieces. Place on a plate or flat surface covered with three paper towels. Top with four more paper towels. Top with another flat plate or cutting board. Press down evenly and gently to squeeze out moisture. Throw away paper towels. Replace with fresh paper towels and press again. (The more liquid you remove, the more sauce the tofu will absorb.)
Place tofu in a bowl just big enough to hold all eight pieces lying on their widest side without overlapping.
In a small bowl, stir to thoroughly combine soy sauce, sesame oil, brown sugar, and ginger into a marinade, and stir thoroughly. Pour over tofu. Carefully turn the tofu several times to coat well. Set aside.
Meanwhile, heat a large nonstick saute pan coated with cooking spray. Add broccoli and saute for about 5 minutes, until it turns bright green and becomes tender and crispy. Remove broccoli from pan and set aside.
Heat a grill pan or flat saute pan over high heat. Drain tofu, reserving marinade. Place on grill pan to heat for about 3 minutes. Gently turn. Heat the second side for 3 minutes.
At the same time, in the saute pan over medium-low heat, warm the peanut oil, crushed red pepper, and garlic until the garlic softens and begins to turn brown, about 30 seconds to 1 minute. Add broccoli and reserved marinade, and gently mix until well-coated.
Place two slices of tofu on each plate with one-quarter of the broccoli and marinade mixture. Sprinkle with sesame seeds (optional).
Nutritional Information Per Serving: Calories: 183; Protein: 14 g; Fat: 11 g; Sodium: 341 mg; Cholesterol: 0 mg ; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 13 g
GREEN BEANS WITH SUNFLOWER SEEDS
Makes: About 3 cups (6 Servings)
Source: The New Family Cookbook For People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View recipe: http://diabeticgourmet.com/recipes/html/867.shtml
Ingredients
1 pound fresh green beans
1/2 cup chopped onion
2 cloves garlic, minced
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
Pinch of crushed red pepper flakes
2 tablespoons shelled sunflower seeds
1 teaspoon chopped fresh oregano, or 1/4 teaspoon dried oregano
Directions
Snap the ends off the beans. If they are very young, leave the beans whole; if large, break the beans into 2-inch lengths. Place the beans in a saucepan; add 1 cup water and the onion, garlic, salt, and pepper.
Cover and bring to a boil; reduce the heat to a simmer, and cook about 8 minutes, until the beans are crisp-tender; drain.
Sprinkle the sunflower seeds and oregano over the beans. Toss lightly to mix.
Nutritional Information Per Serving: Calories: 38; Protein: 2 g; Fat: 2 g; Sodium: 37 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1/2 Fat
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F.
Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
TERIYAKI TOFU KABOBS
Yield: 4 servings (2 skewers per serving)
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic, minced
2 teaspoon minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving (2 kabobs): Calories: 107, Fat: 2 g, Cholesterol: 0 mg, Sodium: 147 mg, Carbohydrate: 17 g, Dietary Fiber: 2 g, Sugars: 14 g, Protein: 7 g, Diabetic Exchanges: 1 Carbohydrate, 1 Very Lean Meat
EGGPLANT AND CHICKPEA STEW
This comes from the Diabetic Connect e-newsletter. It starts, “This tasty vegetarian stew, studded with plenty of eggplant and protein-rich chickpeas, is reminiscent of ratatouille. The eggplant breaks down and makes a saucier stew if you peel it before cooking, but you can certainly leave the peel on if you prefer. Serve over quinoa or soft polenta with sautéed spinach on the side.” Makes 8 servings; serving size: 1 1/4 cups; Time: 285 minutes (45 minutes prep)
To view this online, click here.
Ingredients
1 ounce dried porcini mushrooms
3 cups hot water
2 large eggplants (about 1 1/2 pounds each)
3 tablespoons extra-virgin olive oil, divided
2 large onions, thinly sliced
6 cloves garlic, minced
2 teaspoons dried oregano, crumbled
1 small (1-inch) cinnamon stick
1 teaspoon salt
1 teaspoon freshly ground pepper
1 bay leaf
1 cup dried chickpeas, rinsed and soaked overnight (for a quick-soak method, see Tip) and drained
1 28-ounce can tomatoes (see Note), drained and coarsely chopped
1/4 cup finely chopped fresh parsley
Directions
Preheat oven to 400°F.
Combine dried mushrooms and hot water in a bowl. Stir well and let stand for 30 minutes. Strain through a sieve lined with a paper towel and set the liquid aside. Finely chop the mushrooms.
Meanwhile, peel eggplants, if desired, and cut in half lengthwise. Brush the cut sides liberally with 2 tablespoons oil. Place on a rimmed baking sheet, cut-side down, and roast until tender, about 25 minutes. Let stand until cool enough to handle. Cut into 1-inch cubes and transfer to a 4-quart (or larger) slow cooker.
Meanwhile, heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add onions and cook, stirring frequently, until softened, 3 to 6 minutes. Add garlic, oregano, cinnamon stick, salt, pepper, bay leaf and the chopped mushrooms; cook, stirring, for 1 minute. Add the reserved mushroom-soaking liquid and chickpeas. Bring to a boil and cook, stirring occasionally, for 5 minutes. Transfer to the slow cooker and stir to combine with the eggplant.
Cover and cook until the chickpeas are very tender, about 4 hours on High or 7 to 8 hours on Low. Remove cinnamon stick and bay leaf. Stir in tomatoes and parsley.
Variation: Turn 3 cups of leftover stew into Eggplant and Chickpea Baked Pasta. Preheat oven to 350°F. Coat an 8-inch-square (or similar 2-quart) baking dish with cooking spray. Bring a large pot of water to a boil. Cook 8 ounces whole-wheat fusilli according to package directions. Drain and rinse. Combine 1/2 cup coarse dry whole-wheat breadcrumbs (see Note) and 1 tablespoon extra-virgin olive oil in a small bowl. Toss the pasta with 3 cups stew, 1 cup crumbled feta cheese, 1/4 cup chopped fresh mint (or basil) and 2 tablespoons lemon juice in a large bowl. Spread the mixture in the prepared baking dish. Top with the breadcrumb mixture. Bake until the topping is golden and crispy, about 30 minutes. Sprinkle with 1/4 cup chopped fresh mint (or basil).
Note: To make your own breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. Spread on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs. For store-bought coarse dry breadcrumbs we like Ian’s brand, labeled “Panko breadcrumbs.” Find them at well-stocked supermarkets.
Tip: To quick-soak chickpeas (or other dried beans), place in a large saucepan with enough cold water to cover them by 2 inches. Bring to a boil. Boil for 2 minutes. Remove from the heat, cover and let stand for 1 hour.
ORANGE AND JICAMA SALAD
Serves 2. To view online, go to http://diabeticgourmet.com/recipes/html/9.shtml
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce. Top with orange slices. Mound with jicama. Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl. Whisk in oil in thin stream. Spoon over salads. Garnish with minced cilantro.
Nutritional Information (Per Serving): Calories: 282; Protein: 4.9 g; Sodium: 36 mg; Fat: 2.8 g; Carbohydrates: 10 g; Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
BROCCOLI WITH ASIAN TOFU
Optional: Delicious served on top of brown rice or Asian-style noodles (soba or udon).
Yield: 4 servings
Serving size: 2 slices tofu, with broccoli and marinade mixture
Source: Deliciously Healthy Dinners
Find this recipe at: http://diabeticgourmet.com/recipes/html/995.shtml
Ingredients
1 pkg (16 oz) firm tofu, drained
2 Tbsp lite soy sauce
1 tsp sesame oil (optional)
1/2 Tbsp brown sugar
1 Tbsp fresh ginger root, finely chopped or shredded (or 1 tsp ground ginger)
1 lb fresh broccoli, rinsed and cut into individual spears
1 Tbsp peanut oil or vegetable oil
1/4 tsp crushed red pepper
4 Tbsp garlic, peeled and thinly sliced (about 8 cloves)
1 Tbsp sesame seeds (optional)
Cooking spray
Directions
Slice tofu into eight pieces. Place on a plate or flat surface covered with three paper towels. Top with four more paper towels. Top with another flat plate or cutting board. Press down evenly and gently to squeeze out moisture. Throw away paper towels. Replace with fresh paper towels and press again. (The more liquid you remove, the more sauce the tofu will absorb.)
Place tofu in a bowl just big enough to hold all eight pieces lying on their widest side without overlapping.
In a small bowl, stir to thoroughly combine soy sauce, sesame oil, brown sugar, and ginger into a marinade, and stir thoroughly. Pour over tofu. Carefully turn the tofu several times to coat well. Set aside.
Meanwhile, heat a large nonstick saute pan coated with cooking spray. Add broccoli and saute for about 5 minutes, until it turns bright green and becomes tender and crispy. Remove broccoli from pan and set aside.
Heat a grill pan or flat saute pan over high heat. Drain tofu, reserving marinade. Place on grill pan to heat for about 3 minutes. Gently turn. Heat the second side for 3 minutes.
At the same time, in the saute pan over medium-low heat, warm the peanut oil, crushed red pepper, and garlic until the garlic softens and begins to turn brown, about 30 seconds to 1 minute. Add broccoli and reserved marinade, and gently mix until well-coated.
Place two slices of tofu on each plate with one-quarter of the broccoli and marinade mixture. Sprinkle with sesame seeds (optional).
Nutritional Information Per Serving: Calories: 183; Protein: 14 g; Fat: 11 g; Sodium: 341 mg; Cholesterol: 0 mg ; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 13 g
GREEN BEANS WITH SUNFLOWER SEEDS
Makes: About 3 cups (6 Servings)
Source: The New Family Cookbook For People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View recipe: http://diabeticgourmet.com/recipes/html/867.shtml
Ingredients
1 pound fresh green beans
1/2 cup chopped onion
2 cloves garlic, minced
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
Pinch of crushed red pepper flakes
2 tablespoons shelled sunflower seeds
1 teaspoon chopped fresh oregano, or 1/4 teaspoon dried oregano
Directions
Snap the ends off the beans. If they are very young, leave the beans whole; if large, break the beans into 2-inch lengths. Place the beans in a saucepan; add 1 cup water and the onion, garlic, salt, and pepper.
Cover and bring to a boil; reduce the heat to a simmer, and cook about 8 minutes, until the beans are crisp-tender; drain.
Sprinkle the sunflower seeds and oregano over the beans. Toss lightly to mix.
Nutritional Information Per Serving: Calories: 38; Protein: 2 g; Fat: 2 g; Sodium: 37 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1/2 Fat
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F.
Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
TERIYAKI TOFU KABOBS
Yield: 4 servings (2 skewers per serving)
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic, minced
2 teaspoon minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving (2 kabobs): Calories: 107, Fat: 2 g, Cholesterol: 0 mg, Sodium: 147 mg, Carbohydrate: 17 g, Dietary Fiber: 2 g, Sugars: 14 g, Protein: 7 g, Diabetic Exchanges: 1 Carbohydrate, 1 Very Lean Meat
EGGPLANT AND CHICKPEA STEW
This comes from the Diabetic Connect e-newsletter. It starts, “This tasty vegetarian stew, studded with plenty of eggplant and protein-rich chickpeas, is reminiscent of ratatouille. The eggplant breaks down and makes a saucier stew if you peel it before cooking, but you can certainly leave the peel on if you prefer. Serve over quinoa or soft polenta with sautéed spinach on the side.” Makes 8 servings; serving size: 1 1/4 cups; Time: 285 minutes (45 minutes prep)
To view this online, click here.
Ingredients
1 ounce dried porcini mushrooms
3 cups hot water
2 large eggplants (about 1 1/2 pounds each)
3 tablespoons extra-virgin olive oil, divided
2 large onions, thinly sliced
6 cloves garlic, minced
2 teaspoons dried oregano, crumbled
1 small (1-inch) cinnamon stick
1 teaspoon salt
1 teaspoon freshly ground pepper
1 bay leaf
1 cup dried chickpeas, rinsed and soaked overnight (for a quick-soak method, see Tip) and drained
1 28-ounce can tomatoes (see Note), drained and coarsely chopped
1/4 cup finely chopped fresh parsley
Directions
Preheat oven to 400°F.
Combine dried mushrooms and hot water in a bowl. Stir well and let stand for 30 minutes. Strain through a sieve lined with a paper towel and set the liquid aside. Finely chop the mushrooms.
Meanwhile, peel eggplants, if desired, and cut in half lengthwise. Brush the cut sides liberally with 2 tablespoons oil. Place on a rimmed baking sheet, cut-side down, and roast until tender, about 25 minutes. Let stand until cool enough to handle. Cut into 1-inch cubes and transfer to a 4-quart (or larger) slow cooker.
Meanwhile, heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add onions and cook, stirring frequently, until softened, 3 to 6 minutes. Add garlic, oregano, cinnamon stick, salt, pepper, bay leaf and the chopped mushrooms; cook, stirring, for 1 minute. Add the reserved mushroom-soaking liquid and chickpeas. Bring to a boil and cook, stirring occasionally, for 5 minutes. Transfer to the slow cooker and stir to combine with the eggplant.
Cover and cook until the chickpeas are very tender, about 4 hours on High or 7 to 8 hours on Low. Remove cinnamon stick and bay leaf. Stir in tomatoes and parsley.
Variation: Turn 3 cups of leftover stew into Eggplant and Chickpea Baked Pasta. Preheat oven to 350°F. Coat an 8-inch-square (or similar 2-quart) baking dish with cooking spray. Bring a large pot of water to a boil. Cook 8 ounces whole-wheat fusilli according to package directions. Drain and rinse. Combine 1/2 cup coarse dry whole-wheat breadcrumbs (see Note) and 1 tablespoon extra-virgin olive oil in a small bowl. Toss the pasta with 3 cups stew, 1 cup crumbled feta cheese, 1/4 cup chopped fresh mint (or basil) and 2 tablespoons lemon juice in a large bowl. Spread the mixture in the prepared baking dish. Top with the breadcrumb mixture. Bake until the topping is golden and crispy, about 30 minutes. Sprinkle with 1/4 cup chopped fresh mint (or basil).
Note: To make your own breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. Spread on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs. For store-bought coarse dry breadcrumbs we like Ian’s brand, labeled “Panko breadcrumbs.” Find them at well-stocked supermarkets.
Tip: To quick-soak chickpeas (or other dried beans), place in a large saucepan with enough cold water to cover them by 2 inches. Bring to a boil. Boil for 2 minutes. Remove from the heat, cover and let stand for 1 hour.
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