It's Diabetic Thursday, time to explore how yummy diabetic food really can be. Today's offerings include Vegetable-Chicken Noodle Soup and Couscous with Vegetables. Enjoy!
BUTTERNUT SQUASH AND APPLE SOUP WITH TOASTED ALMONDS AND WILD RICE
Yield: 12 servings.
Serving Size: 1 cup
To view this online, click here.
Ingredients
2 cups water
1/2 cup wild rice
1/2 cup sliced almonds
1 1/2 Tbsp canola oil
1 cup chopped onion
2 cups low-sodium chicken broth
2 cups water
1-3 lb Butternut Squash, peeled and flesh cut into 1-inch cubes to yield 8 cups
1 Granny Smith apple, peeled, cored and coarsely chopped
1 bay leaf
1 cinnamon stick
1/2 tsp salt, optional
1/2 tsp nutmeg
Directions
In medium saucepan, bring 2 cups water to a boil and add wild rice. Reduce heat, cover and simmer for about 45 minutes or until water is evaporated and rice grains have split open. (Check occasionally to ensure water does not evaporate too quickly causing rice to burn). Drain any excess water and set aside.
In nonstick skillet over medium-high heat, toast almonds to golden brown, about 1-2 minutes. Watch so they don't burn. Remove and set aside.
In large soup pot, heat canola oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes or until opaque; do not allow onions to brown. Stir in broth, water, squash, apple, bay leaf and cinnamon stick. Bring to a boil and then reduce heat and simmer for 25-30 minutes or until squash and apples are tender. Remove from heat and remove bay leaf and cinnamon stick.
Purée soup with immersion blender or food processor. Return to low heat and stir in salt (if using) and nutmeg. Stir in wild rice to heat through. Spoon soup into bowls and garnish each bowl with 1 Tbsp toasted almonds.
Nutritional Information Per Serving: Calories: 110; Protein: 3 g; Fat: 4 g; Sodium: 115 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 4 g; Carbohydrates: 17 g
NOODLE KUGEL
Yield: 12 Servings
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/684.shtml
Ingredients
8 ounces uncooked broad egg noodles
3 large eggs, beaten, or 3/4 cup egg substitute
3/4 cup low-fat small-curd cottage cheese
1 tablespoon brown sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1 large tart apple, peeled, cored, and diced in 1/4-inch pieces
1/4 cup raisins, soaked in hot water for 10 minutes and drained
1/4 cup margarine, melted
Directions
Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.
Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.
Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.
Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.
Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 FatCOUSCOUS WITH VEGETABLES
Servings: 5
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml
Ingredients
5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 ounces)
2 tablespoons dry white wine (regular or nonalcoholic)
1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder
2 tablespoons finely snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/2 cup uncooked couscous
Directions
In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.
Stir in parsley, basil, and pepper. Remove from heat. Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.
Nutritional Information Per Serving: Calories: 84; Protein: 4 g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable
TUSCAN CHICKEN BREASTS WITH POLENTA
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/250.shtml
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F. Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Protein: 29 g; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
GREEN BEANS WITH POPPY SEED DRESSING
Yield: 4 servings (3/4 cup each)
View Online: http://diabeticgourmet.com/recipes/html/922.shtml
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information (Per Serving) Calories: 113; Protein: 3 g; Sodium: 104 mg; Cholesterol: 0 mg; Fat: 8 g; Dietary Fiber: 4 g; Carbohydrates: 11 g Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
VEGETABLE-CHICKEN NOODLE SOUP
Servings: 6 (Serving = 1-1/2 cup)
Find this recipe at: http://diabeticgourmet.com/recipes/html/253.shtml
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
Showing posts with label Tuscan Chicken Breasts with Polenta. Show all posts
Showing posts with label Tuscan Chicken Breasts with Polenta. Show all posts
Thursday, October 1, 2020
Thursday, July 16, 2020
Diabetic Thursday
It's time for another Diabetic Thursday. Today's offerings include Beef Teriyaki and Goulash Soup. Enjoy!
VEGETABLE STIR-FRY
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-stir-fry
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
GOULASH SOUP
Recipe Yield: Servings: 6
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
To view this online, go to 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
TUSCAN CHICKEN BREASTS WITH POLENTA
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F.
Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
CRANBERRY NUT BREAD
Recipe Yield: Servings: 2 large or 4 small loaves; 40 slices
Source: Cinnamon Hearts Newsletter
View online at https://diabeticgourmet.com/diabetic-recipes/cranberry-nut-bread
Ingredients
2 cups all-purpose flour
1 cup whole wheat flour
1-1/4 cups sugar
1 Tbsp baking powder
1 tsp baking powder
1 tsp baking soda
2 cups fresh cranberries, chopped
1 cup walnuts, coarsely chopped
2 Tbsp orange peel, grated
1/2 cup frozen egg substitute, thawed or 4 large egg whites
1-1/4 cups skim milk
1/3 cup vegetable oil
Wax paper
Directions
Preheat oven to 350F degrees.
Mix flours, sugar, baking powder and baking soda in a large bowl with a fork. Stir in cranberries, walnuts and orange peel. Set aside.
Beat egg substitute, milk and oil in a small bowl with fork. Stir egg mixture into flour mixture just until flour is moistened. Spoon batter into 2 wax paper-lined loaf pans (9x5x3-inches) or 4 small, wax paper-lined loaf pans. Bake 60 to 65 minutes for large loaves and 45-50 minutes for small loaves, or until toothpick inserted in center comes out clean. Cool bread in pans on wire racks for 10 minutes; remove bread from pans and cool completely.
Nutritional Information Per Serving: Calories: 97; Fat: 3.8 g; Sodium: 66 mg; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread/Starch; 1-1/2 Fat
BEEF TERIYAKI
Recipe Yield: Servings: 5
View this online here.
Ingredients
1 pound beef boneless sirloin steak
1/4 cup soy sauce
1/4 cup dry sherry, white wine or chicken broth
1 tablespoon vegetable oil
2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger
1 teaspoon sugar (or sugar substitute)
1 clove garlic, chopped
Directions
Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.
Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g
Carbohydrates: 1 grams
Diabetic Exchanges: 2-1/2 Low-Fat Meat
CHEWY PINEAPPLE PECAN SQUARES
Recipe Yield: Servings: 24 Squares. Serving Size: 1 square
Source: Cinnamon Hearts Newsletter
View online at https://diabeticgourmet.com/diabetic-recipes/chewy-pineapple-pecan-squares
Ingredients
1 cup unbleached flour
1 cup whole wheat flour
1 cup brown sugar
1/2 cup Imperial, 30% less fat margarine
1/2 cup toasted, chopped pecans
1 tsp ground cinnamon
1 tsp baking soda
1/4 tsp salt
1 egg
1 tsp pure vanilla extract
8 oz. crushed pinapple in juice, drained
1/2 cup nonfat vanilla yogurt
1/4 cup light sour cream
Directions
Stir flours, sugar and margarine together until mixture is finely crumbled. Stir in nuts.
Press 2 cups of flour mixture onto bottom of 13x9-inch pan which has been sprayed with vegetable coating.
Stir cinnamon, baking soda and salt into remaining flour mixture. Beat in egg, vanilla, light sour cream and vanilla yogurt until blended. Stir in pineapple.
Pour batter evenly over pressed flour mixture in pan. Bake at 350F for 40 minutes or until batter pulls away from sides of pan. Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 164; Fat: 4 g; Sodium: 133 mg; Cholesterol: 6 mg;Protein: 2 g; Carbohydrates: 31 g
Diabetic Exchanges: 1 Bread/Starch; 1 Fat
VEGETABLE STIR-FRY
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-stir-fry
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
GOULASH SOUP
Recipe Yield: Servings: 6
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
To view this online, go to 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
TUSCAN CHICKEN BREASTS WITH POLENTA
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F.
Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
CRANBERRY NUT BREAD
Recipe Yield: Servings: 2 large or 4 small loaves; 40 slices
Source: Cinnamon Hearts Newsletter
View online at https://diabeticgourmet.com/diabetic-recipes/cranberry-nut-bread
Ingredients
2 cups all-purpose flour
1 cup whole wheat flour
1-1/4 cups sugar
1 Tbsp baking powder
1 tsp baking powder
1 tsp baking soda
2 cups fresh cranberries, chopped
1 cup walnuts, coarsely chopped
2 Tbsp orange peel, grated
1/2 cup frozen egg substitute, thawed or 4 large egg whites
1-1/4 cups skim milk
1/3 cup vegetable oil
Wax paper
Directions
Preheat oven to 350F degrees.
Mix flours, sugar, baking powder and baking soda in a large bowl with a fork. Stir in cranberries, walnuts and orange peel. Set aside.
Beat egg substitute, milk and oil in a small bowl with fork. Stir egg mixture into flour mixture just until flour is moistened. Spoon batter into 2 wax paper-lined loaf pans (9x5x3-inches) or 4 small, wax paper-lined loaf pans. Bake 60 to 65 minutes for large loaves and 45-50 minutes for small loaves, or until toothpick inserted in center comes out clean. Cool bread in pans on wire racks for 10 minutes; remove bread from pans and cool completely.
Nutritional Information Per Serving: Calories: 97; Fat: 3.8 g; Sodium: 66 mg; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread/Starch; 1-1/2 Fat
BEEF TERIYAKI
Recipe Yield: Servings: 5
View this online here.
Ingredients
1 pound beef boneless sirloin steak
1/4 cup soy sauce
1/4 cup dry sherry, white wine or chicken broth
1 tablespoon vegetable oil
2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger
1 teaspoon sugar (or sugar substitute)
1 clove garlic, chopped
Directions
Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.
Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g
Carbohydrates: 1 grams
Diabetic Exchanges: 2-1/2 Low-Fat Meat
CHEWY PINEAPPLE PECAN SQUARES
Recipe Yield: Servings: 24 Squares. Serving Size: 1 square
Source: Cinnamon Hearts Newsletter
View online at https://diabeticgourmet.com/diabetic-recipes/chewy-pineapple-pecan-squares
Ingredients
1 cup unbleached flour
1 cup whole wheat flour
1 cup brown sugar
1/2 cup Imperial, 30% less fat margarine
1/2 cup toasted, chopped pecans
1 tsp ground cinnamon
1 tsp baking soda
1/4 tsp salt
1 egg
1 tsp pure vanilla extract
8 oz. crushed pinapple in juice, drained
1/2 cup nonfat vanilla yogurt
1/4 cup light sour cream
Directions
Stir flours, sugar and margarine together until mixture is finely crumbled. Stir in nuts.
Press 2 cups of flour mixture onto bottom of 13x9-inch pan which has been sprayed with vegetable coating.
Stir cinnamon, baking soda and salt into remaining flour mixture. Beat in egg, vanilla, light sour cream and vanilla yogurt until blended. Stir in pineapple.
Pour batter evenly over pressed flour mixture in pan. Bake at 350F for 40 minutes or until batter pulls away from sides of pan. Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 164; Fat: 4 g; Sodium: 133 mg; Cholesterol: 6 mg;Protein: 2 g; Carbohydrates: 31 g
Diabetic Exchanges: 1 Bread/Starch; 1 Fat
Thursday, March 5, 2020
Diabetic Thursday
It's Diabetic Thursday, time to explore how yummy diabetic food really can be. Today's offerings include Vegetable-Chicken Noodle Soup and Couscous with Vegetables. Enjoy!
BUTTERNUT SQUASH AND APPLE SOUP WITH TOASTED ALMONDS AND WILD RICE
Yield: 12 servings. Serving Size: 1 cup
To view this online, click here.
Ingredients
2 cups water
1/2 cup wild rice
1/2 cup sliced almonds
1 1/2 Tbsp canola oil
1 cup chopped onion
2 cups low-sodium chicken broth
2 cups water
1-3 lb Butternut Squash, peeled and flesh cut into 1-inch cubes to yield 8 cups
1 Granny Smith apple, peeled, cored and coarsely chopped
1 bay leaf
1 cinnamon stick
1/2 tsp salt, optional
1/2 tsp nutmeg
Directions
In medium saucepan, bring 2 cups water to a boil and add wild rice. Reduce heat, cover and simmer for about 45 minutes or until water is evaporated and rice grains have split open. (Check occasionally to ensure water does not evaporate too quickly causing rice to burn). Drain any excess water and set aside.
In nonstick skillet over medium-high heat, toast almonds to golden brown, about 1-2 minutes. Watch so they don't burn. Remove and set aside.
In large soup pot, heat canola oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes or until opaque; do not allow onions to brown. Stir in broth, water, squash, apple, bay leaf and cinnamon stick. Bring to a boil and then reduce heat and simmer for 25-30 minutes or until squash and apples are tender. Remove from heat and remove bay leaf and cinnamon stick.
Purée soup with immersion blender or food processor. Return to low heat and stir in salt (if using) and nutmeg. Stir in wild rice to heat through. Spoon soup into bowls and garnish each bowl with 1 Tbsp toasted almonds.
Nutritional Information Per Serving: Calories: 110; Protein: 3 g; Fat: 4 g; Sodium: 115 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 4 g; Carbohydrates: 17 g
NOODLE KUGEL
Yield: 12 Servings
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/684.shtml
Ingredients
8 ounces uncooked broad egg noodles
3 large eggs, beaten, or 3/4 cup egg substitute
3/4 cup low-fat small-curd cottage cheese
1 tablespoon brown sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1 large tart apple, peeled, cored, and diced in 1/4-inch pieces
1/4 cup raisins, soaked in hot water for 10 minutes and drained
1/4 cup margarine, melted
Directions
Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.
Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.
Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.
Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.
Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 FatCOUSCOUS WITH VEGETABLES
Servings: 5
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml
Ingredients
5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 ounces)
2 tablespoons dry white wine (regular or nonalcoholic)
1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder
2 tablespoons finely snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/2 cup uncooked couscous
Directions
In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.
Stir in parsley, basil, and pepper. Remove from heat. Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.
Nutritional Information Per Serving: Calories: 84; Protein: 4 g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable
TUSCAN CHICKEN BREASTS WITH POLENTA
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/250.shtml
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F. Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Protein: 29 g; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
GREEN BEANS WITH POPPY SEED DRESSING
Yield: 4 servings (3/4 cup each)
View Online: http://diabeticgourmet.com/recipes/html/922.shtml
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information (Per Serving) Calories: 113; Protein: 3 g; Sodium: 104 mg; Cholesterol: 0 mg; Fat: 8 g; Dietary Fiber: 4 g; Carbohydrates: 11 g Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
VEGETABLE-CHICKEN NOODLE SOUP
Servings: 6 (Serving = 1-1/2 cup)
Find this recipe at: http://diabeticgourmet.com/recipes/html/253.shtml
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
BUTTERNUT SQUASH AND APPLE SOUP WITH TOASTED ALMONDS AND WILD RICE
Yield: 12 servings. Serving Size: 1 cup
To view this online, click here.
Ingredients
2 cups water
1/2 cup wild rice
1/2 cup sliced almonds
1 1/2 Tbsp canola oil
1 cup chopped onion
2 cups low-sodium chicken broth
2 cups water
1-3 lb Butternut Squash, peeled and flesh cut into 1-inch cubes to yield 8 cups
1 Granny Smith apple, peeled, cored and coarsely chopped
1 bay leaf
1 cinnamon stick
1/2 tsp salt, optional
1/2 tsp nutmeg
Directions
In medium saucepan, bring 2 cups water to a boil and add wild rice. Reduce heat, cover and simmer for about 45 minutes or until water is evaporated and rice grains have split open. (Check occasionally to ensure water does not evaporate too quickly causing rice to burn). Drain any excess water and set aside.
In nonstick skillet over medium-high heat, toast almonds to golden brown, about 1-2 minutes. Watch so they don't burn. Remove and set aside.
In large soup pot, heat canola oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes or until opaque; do not allow onions to brown. Stir in broth, water, squash, apple, bay leaf and cinnamon stick. Bring to a boil and then reduce heat and simmer for 25-30 minutes or until squash and apples are tender. Remove from heat and remove bay leaf and cinnamon stick.
Purée soup with immersion blender or food processor. Return to low heat and stir in salt (if using) and nutmeg. Stir in wild rice to heat through. Spoon soup into bowls and garnish each bowl with 1 Tbsp toasted almonds.
Nutritional Information Per Serving: Calories: 110; Protein: 3 g; Fat: 4 g; Sodium: 115 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 4 g; Carbohydrates: 17 g
NOODLE KUGEL
Yield: 12 Servings
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/684.shtml
Ingredients
8 ounces uncooked broad egg noodles
3 large eggs, beaten, or 3/4 cup egg substitute
3/4 cup low-fat small-curd cottage cheese
1 tablespoon brown sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1 large tart apple, peeled, cored, and diced in 1/4-inch pieces
1/4 cup raisins, soaked in hot water for 10 minutes and drained
1/4 cup margarine, melted
Directions
Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.
Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.
Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.
Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.
Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 FatCOUSCOUS WITH VEGETABLES
Servings: 5
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml
Ingredients
5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 ounces)
2 tablespoons dry white wine (regular or nonalcoholic)
1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder
2 tablespoons finely snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/2 cup uncooked couscous
Directions
In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.
Stir in parsley, basil, and pepper. Remove from heat. Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.
Nutritional Information Per Serving: Calories: 84; Protein: 4 g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable
TUSCAN CHICKEN BREASTS WITH POLENTA
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/250.shtml
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F. Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Protein: 29 g; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
GREEN BEANS WITH POPPY SEED DRESSING
Yield: 4 servings (3/4 cup each)
View Online: http://diabeticgourmet.com/recipes/html/922.shtml
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information (Per Serving) Calories: 113; Protein: 3 g; Sodium: 104 mg; Cholesterol: 0 mg; Fat: 8 g; Dietary Fiber: 4 g; Carbohydrates: 11 g Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
VEGETABLE-CHICKEN NOODLE SOUP
Servings: 6 (Serving = 1-1/2 cup)
Find this recipe at: http://diabeticgourmet.com/recipes/html/253.shtml
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
Thursday, February 6, 2020
Diabetic Thursday
It's Diabetic Thursday, time to explore how yummy diabetic food really can be. Today's offerings include Vegetable-Chicken Noodle Soup and Couscous with Vegetables. Enjoy!
CROCK POT HARVEST CHICKEN AND POTATOES
This is from Diabetic Connect
View this online here.
This recipe begins, “Put this whole meal together in less than 10 minutes and the slow cooker does the rest!”
Ingredients
1 lb boneless, skinless chicken breast, cut into 1" pieces
3 Tbsp flour
1/2 tsp salt
1/4 tsp black pepper
12 ounces small new poitatoes, scrubbed and halved
2 cups baby carrots cut into 3rds
2 celery stalks cut into 1/2" pieces
1 large onion chopped
1 can (4oz.) mushrooms sliced and drained
2 cloves garlic
3/4 tsp dried thyme
1/4 tsp dried sage
1 cup low-sodium chicken broth
1 Tbsp margarine or butter
Directions
In a small bowl mix together the chicken, 2 Tbsp flour, 1/4 tsp of salt and pepper.
Add to slow cooker.
Stir in potatoes, carrots, onions and celery, mushrooms, garlic, 1/2 tsp thyme, sage and broth.
Cover, cook on high for 4 hours or low for 6 to 7 hours.
In a small bowl mix together remaining flour and melted margarine, mix together until a paste forms. Push the contents of pot to one side and with a whisk add in remaining salt & thyme, and flour paste. Mix until thick, cook 1 more hour, or until thoroughly thicken.
Nutritional Facts: Servings: 6; Calories: 194; Fat: 3 g; Protein: 21 g; Carbohydrate: 21 g; Fiber: 3 g; Sodium: 455 mg; Cholesterol: 55 mg
COUSCOUS WITH VEGETABLES
Servings: 5
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml
Ingredients
5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 ounces)
2 tablespoons dry white wine (regular or nonalcoholic)
1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder
2 tablespoons finely snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/2 cup uncooked couscous
Directions
In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.
Stir in parsley, basil, and pepper. Remove from heat. Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.
Nutritional Information Per Serving: Calories: 84; Protein: 4 g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable
TUSCAN CHICKEN BREASTS WITH POLENTA
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/250.shtml
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F. Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Protein: 29 g; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
GREEN BEANS WITH POPPY SEED DRESSING
Yield: 4 servings (3/4 cup each)
View Online: http://diabeticgourmet.com/recipes/html/922.shtml
Ingredients
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
Directions
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information (Per Serving) Calories: 113; Protein: 3 g; Sodium: 104 mg; Cholesterol: 0 mg; Fat: 8 g; Dietary Fiber: 4 g; Carbohydrates: 11 g Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
VEGETABLE-CHICKEN NOODLE SOUP
Servings: 6 (Serving = 1-1/2 cup)
Find this recipe at: http://diabeticgourmet.com/recipes/html/253.shtml
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
CROCK POT HARVEST CHICKEN AND POTATOES
This is from Diabetic Connect
View this online here.
This recipe begins, “Put this whole meal together in less than 10 minutes and the slow cooker does the rest!”
Ingredients
1 lb boneless, skinless chicken breast, cut into 1" pieces
3 Tbsp flour
1/2 tsp salt
1/4 tsp black pepper
12 ounces small new poitatoes, scrubbed and halved
2 cups baby carrots cut into 3rds
2 celery stalks cut into 1/2" pieces
1 large onion chopped
1 can (4oz.) mushrooms sliced and drained
2 cloves garlic
3/4 tsp dried thyme
1/4 tsp dried sage
1 cup low-sodium chicken broth
1 Tbsp margarine or butter
Directions
In a small bowl mix together the chicken, 2 Tbsp flour, 1/4 tsp of salt and pepper.
Add to slow cooker.
Stir in potatoes, carrots, onions and celery, mushrooms, garlic, 1/2 tsp thyme, sage and broth.
Cover, cook on high for 4 hours or low for 6 to 7 hours.
In a small bowl mix together remaining flour and melted margarine, mix together until a paste forms. Push the contents of pot to one side and with a whisk add in remaining salt & thyme, and flour paste. Mix until thick, cook 1 more hour, or until thoroughly thicken.
Nutritional Facts: Servings: 6; Calories: 194; Fat: 3 g; Protein: 21 g; Carbohydrate: 21 g; Fiber: 3 g; Sodium: 455 mg; Cholesterol: 55 mg
COUSCOUS WITH VEGETABLES
Servings: 5
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml
Ingredients
5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 ounces)
2 tablespoons dry white wine (regular or nonalcoholic)
1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder
2 tablespoons finely snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/2 cup uncooked couscous
Directions
In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.
Stir in parsley, basil, and pepper. Remove from heat. Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.
Nutritional Information Per Serving: Calories: 84; Protein: 4 g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable
TUSCAN CHICKEN BREASTS WITH POLENTA
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/250.shtml
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F. Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Protein: 29 g; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
GREEN BEANS WITH POPPY SEED DRESSING
Yield: 4 servings (3/4 cup each)
View Online: http://diabeticgourmet.com/recipes/html/922.shtml
Ingredients
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
Directions
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information (Per Serving) Calories: 113; Protein: 3 g; Sodium: 104 mg; Cholesterol: 0 mg; Fat: 8 g; Dietary Fiber: 4 g; Carbohydrates: 11 g Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
VEGETABLE-CHICKEN NOODLE SOUP
Servings: 6 (Serving = 1-1/2 cup)
Find this recipe at: http://diabeticgourmet.com/recipes/html/253.shtml
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
Thursday, November 14, 2019
Diabetic Thursday
It's Diabetic Thursday time to explore how yummy diabetic food really can be. Today's offerings include Vegetable-Chicken Noodle Soup and Couscous with Vegetables. Enjoy!
CROCK POT HARVEST CHICKEN AND POTATOES
This is from Diabetic Connect
View this online here.
This recipe begins, “Put this whole meal together in less than 10 minutes and the slow cooker does the rest!”
Ingredients
1 lb boneless, skinless chicken breast, cut into 1" pieces
3 Tbsp flour
1/2 tsp salt
1/4 tsp black pepper
12 ounces small new poitatoes, scrubbed and halved
2 cups baby carrots cut into 3rds
2 celery stalks cut into 1/2" pieces
1 large onion chopped
1 can (4oz.) mushrooms sliced and drained
2 cloves garlic
3/4 tsp dried thyme
1/4 tsp dried sage
1 cup low-sodium chicken broth
1 Tbsp margarine or butter
Directions
In a small bowl mix together the chicken, 2 Tbsp flour, 1/4 tsp of salt and pepper.
Add to slow cooker.
Stir in potatoes, carrots, onions and celery, mushrooms, garlic, 1/2 tsp thyme, sage and broth.
Cover, cook on high for 4 hours or low for 6 to 7 hours.
In a small bowl mix together remaining flour and melted margarine, mix together until a paste forms. Push the contents of pot to one side and with a whisk add in remaining salt & thyme, and flour paste. Mix until thick, cook 1 more hour, or until thoroughly thicken.
Nutritional Facts: Servings: 6; Calories: 194; Fat: 3 g; Protein: 21 g; Carbohydrate: 21 g; Fiber: 3 g; Sodium: 455 mg; Cholesterol: 55 mg
COUSCOUS WITH VEGETABLES
Servings: 5
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml
Ingredients
5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 ounces)
2 tablespoons dry white wine (regular or nonalcoholic)
1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder
2 tablespoons finely snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/2 cup uncooked couscous
Directions
In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.
Stir in parsley, basil, and pepper. Remove from heat. Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.
Nutritional Information Per Serving: Calories: 84; Protein: 4 g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable
TUSCAN CHICKEN BREASTS WITH POLENTA
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/250.shtml
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F. Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Protein: 29 g; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
GREEN BEANS WITH POPPY SEED DRESSING
Yield: 4 servings (3/4 cup each)
View Online: http://diabeticgourmet.com/recipes/html/922.shtml
Ingredients
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
Directions
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information (Per Serving) Calories: 113; Protein: 3 g; Sodium: 104 mg; Cholesterol: 0 mg; Fat: 8 g; Dietary Fiber: 4 g; Carbohydrates: 11 g Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
VEGETABLE-CHICKEN NOODLE SOUP
Servings: 6 (Serving = 1-1/2 cup)
Find this recipe at: http://diabeticgourmet.com/recipes/html/253.shtml
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
CROCK POT HARVEST CHICKEN AND POTATOES
This is from Diabetic Connect
View this online here.
This recipe begins, “Put this whole meal together in less than 10 minutes and the slow cooker does the rest!”
Ingredients
1 lb boneless, skinless chicken breast, cut into 1" pieces
3 Tbsp flour
1/2 tsp salt
1/4 tsp black pepper
12 ounces small new poitatoes, scrubbed and halved
2 cups baby carrots cut into 3rds
2 celery stalks cut into 1/2" pieces
1 large onion chopped
1 can (4oz.) mushrooms sliced and drained
2 cloves garlic
3/4 tsp dried thyme
1/4 tsp dried sage
1 cup low-sodium chicken broth
1 Tbsp margarine or butter
Directions
In a small bowl mix together the chicken, 2 Tbsp flour, 1/4 tsp of salt and pepper.
Add to slow cooker.
Stir in potatoes, carrots, onions and celery, mushrooms, garlic, 1/2 tsp thyme, sage and broth.
Cover, cook on high for 4 hours or low for 6 to 7 hours.
In a small bowl mix together remaining flour and melted margarine, mix together until a paste forms. Push the contents of pot to one side and with a whisk add in remaining salt & thyme, and flour paste. Mix until thick, cook 1 more hour, or until thoroughly thicken.
Nutritional Facts: Servings: 6; Calories: 194; Fat: 3 g; Protein: 21 g; Carbohydrate: 21 g; Fiber: 3 g; Sodium: 455 mg; Cholesterol: 55 mg
COUSCOUS WITH VEGETABLES
Servings: 5
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml
Ingredients
5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 ounces)
2 tablespoons dry white wine (regular or nonalcoholic)
1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder
2 tablespoons finely snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/2 cup uncooked couscous
Directions
In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.
Stir in parsley, basil, and pepper. Remove from heat. Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.
Nutritional Information Per Serving: Calories: 84; Protein: 4 g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable
TUSCAN CHICKEN BREASTS WITH POLENTA
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/250.shtml
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F. Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Protein: 29 g; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
GREEN BEANS WITH POPPY SEED DRESSING
Yield: 4 servings (3/4 cup each)
View Online: http://diabeticgourmet.com/recipes/html/922.shtml
Ingredients
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
Directions
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information (Per Serving) Calories: 113; Protein: 3 g; Sodium: 104 mg; Cholesterol: 0 mg; Fat: 8 g; Dietary Fiber: 4 g; Carbohydrates: 11 g Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
VEGETABLE-CHICKEN NOODLE SOUP
Servings: 6 (Serving = 1-1/2 cup)
Find this recipe at: http://diabeticgourmet.com/recipes/html/253.shtml
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
Thursday, October 24, 2019
Diabetic Thursday
It's time for another Diabetic Thursday. Today's offerings include Beef Teriyaki and Goulash Soup. Enjoy!
VEGETABLE STIR-FRY
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-stir-fry
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
GOULASH SOUP
Recipe Yield: Servings: 6
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
To view this online, go to 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
TUSCAN CHICKEN BREASTS WITH POLENTA
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F.
Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
CRANBERRY NUT BREAD
Recipe Yield: Servings: 2 large or 4 small loaves; 40 slices
Source: Cinnamon Hearts Newsletter
View online at https://diabeticgourmet.com/diabetic-recipes/cranberry-nut-bread
Ingredients
2 cups all-purpose flour
1 cup whole wheat flour
1-1/4 cups sugar
1 Tbsp baking powder
1 tsp baking powder
1 tsp baking soda
2 cups fresh cranberries, chopped
1 cup walnuts, coarsely chopped
2 Tbsp orange peel, grated
1/2 cup frozen egg substitute, thawed or 4 large egg whites
1-1/4 cups skim milk
1/3 cup vegetable oil
Wax paper
Directions
Preheat oven to 350F degrees.
Mix flours, sugar, baking powder and baking soda in a large bowl with a fork. Stir in cranberries, walnuts and orange peel. Set aside.
Beat egg substitute, milk and oil in a small bowl with fork. Stir egg mixture into flour mixture just until flour is moistened. Spoon batter into 2 wax paper-lined loaf pans (9x5x3-inches) or 4 small, wax paper-lined loaf pans. Bake 60 to 65 minutes for large loaves and 45-50 minutes for small loaves, or until toothpick inserted in center comes out clean. Cool bread in pans on wire racks for 10 minutes; remove bread from pans and cool completely.
Nutritional Information Per Serving: Calories: 97; Fat: 3.8 g; Sodium: 66 mg; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread/Starch; 1-1/2 Fat
BEEF TERIYAKI
Recipe Yield: Servings: 5
View this online here.
Ingredients
1 pound beef boneless sirloin steak
1/4 cup soy sauce
1/4 cup dry sherry, white wine or chicken broth
1 tablespoon vegetable oil
2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger
1 teaspoon sugar (or sugar substitute)
1 clove garlic, chopped
Directions
Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.
Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g
Carbohydrates: 1 grams
Diabetic Exchanges: 2-1/2 Low-Fat Meat
CHEWY PINEAPPLE PECAN SQUARES
Recipe Yield: Servings: 24 Squares. Serving Size: 1 square
Source: Cinnamon Hearts Newsletter
View online at https://diabeticgourmet.com/diabetic-recipes/chewy-pineapple-pecan-squares
Ingredients
1 cup unbleached flour
1 cup whole wheat flour
1 cup brown sugar
1/2 cup Imperial, 30% less fat margarine
1/2 cup toasted, chopped pecans
1 tsp ground cinnamon
1 tsp baking soda
1/4 tsp salt
1 egg
1 tsp pure vanilla extract
8 oz. crushed pinapple in juice, drained
1/2 cup nonfat vanilla yogurt
1/4 cup light sour cream
Directions
Stir flours, sugar and margarine together until mixture is finely crumbled. Stir in nuts.
Press 2 cups of flour mixture onto bottom of 13x9-inch pan which has been sprayed with vegetable coating.
Stir cinnamon, baking soda and salt into remaining flour mixture. Beat in egg, vanilla, light sour cream and vanilla yogurt until blended. Stir in pineapple.
Pour batter evenly over pressed flour mixture in pan. Bake at 350F for 40 minutes or until batter pulls away from sides of pan. Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 164; Fat: 4 g; Sodium: 133 mg; Cholesterol: 6 mg;Protein: 2 g; Carbohydrates: 31 g
Diabetic Exchanges: 1 Bread/Starch; 1 Fat
VEGETABLE STIR-FRY
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-stir-fry
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
GOULASH SOUP
Recipe Yield: Servings: 6
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
To view this online, go to 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
TUSCAN CHICKEN BREASTS WITH POLENTA
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F.
Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
CRANBERRY NUT BREAD
Recipe Yield: Servings: 2 large or 4 small loaves; 40 slices
Source: Cinnamon Hearts Newsletter
View online at https://diabeticgourmet.com/diabetic-recipes/cranberry-nut-bread
Ingredients
2 cups all-purpose flour
1 cup whole wheat flour
1-1/4 cups sugar
1 Tbsp baking powder
1 tsp baking powder
1 tsp baking soda
2 cups fresh cranberries, chopped
1 cup walnuts, coarsely chopped
2 Tbsp orange peel, grated
1/2 cup frozen egg substitute, thawed or 4 large egg whites
1-1/4 cups skim milk
1/3 cup vegetable oil
Wax paper
Directions
Preheat oven to 350F degrees.
Mix flours, sugar, baking powder and baking soda in a large bowl with a fork. Stir in cranberries, walnuts and orange peel. Set aside.
Beat egg substitute, milk and oil in a small bowl with fork. Stir egg mixture into flour mixture just until flour is moistened. Spoon batter into 2 wax paper-lined loaf pans (9x5x3-inches) or 4 small, wax paper-lined loaf pans. Bake 60 to 65 minutes for large loaves and 45-50 minutes for small loaves, or until toothpick inserted in center comes out clean. Cool bread in pans on wire racks for 10 minutes; remove bread from pans and cool completely.
Nutritional Information Per Serving: Calories: 97; Fat: 3.8 g; Sodium: 66 mg; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread/Starch; 1-1/2 Fat
BEEF TERIYAKI
Recipe Yield: Servings: 5
View this online here.
Ingredients
1 pound beef boneless sirloin steak
1/4 cup soy sauce
1/4 cup dry sherry, white wine or chicken broth
1 tablespoon vegetable oil
2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger
1 teaspoon sugar (or sugar substitute)
1 clove garlic, chopped
Directions
Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.
Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g
Carbohydrates: 1 grams
Diabetic Exchanges: 2-1/2 Low-Fat Meat
CHEWY PINEAPPLE PECAN SQUARES
Recipe Yield: Servings: 24 Squares. Serving Size: 1 square
Source: Cinnamon Hearts Newsletter
View online at https://diabeticgourmet.com/diabetic-recipes/chewy-pineapple-pecan-squares
Ingredients
1 cup unbleached flour
1 cup whole wheat flour
1 cup brown sugar
1/2 cup Imperial, 30% less fat margarine
1/2 cup toasted, chopped pecans
1 tsp ground cinnamon
1 tsp baking soda
1/4 tsp salt
1 egg
1 tsp pure vanilla extract
8 oz. crushed pinapple in juice, drained
1/2 cup nonfat vanilla yogurt
1/4 cup light sour cream
Directions
Stir flours, sugar and margarine together until mixture is finely crumbled. Stir in nuts.
Press 2 cups of flour mixture onto bottom of 13x9-inch pan which has been sprayed with vegetable coating.
Stir cinnamon, baking soda and salt into remaining flour mixture. Beat in egg, vanilla, light sour cream and vanilla yogurt until blended. Stir in pineapple.
Pour batter evenly over pressed flour mixture in pan. Bake at 350F for 40 minutes or until batter pulls away from sides of pan. Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 164; Fat: 4 g; Sodium: 133 mg; Cholesterol: 6 mg;Protein: 2 g; Carbohydrates: 31 g
Diabetic Exchanges: 1 Bread/Starch; 1 Fat
Thursday, January 31, 2019
Diabetic Thursday
It's time for another Diabetic Thursday. Today's offerings include Beef Teriyaki and Goulash Soup. Enjoy!
VEGETABLE STIR-FRY
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-stir-fry
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
GOULASH SOUP
Recipe Yield: Servings: 6
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
To view this online, go to 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
TUSCAN CHICKEN BREASTS WITH POLENTA
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F.
Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
CRANBERRY NUT BREAD
Recipe Yield: Servings: 2 large or 4 small loaves; 40 slices
Source: Cinnamon Hearts Newsletter
View online at https://diabeticgourmet.com/diabetic-recipes/cranberry-nut-bread
Ingredients
2 cups all-purpose flour
1 cup whole wheat flour
1-1/4 cups sugar
1 Tbsp baking powder
1 tsp baking powder
1 tsp baking soda
2 cups fresh cranberries, chopped
1 cup walnuts, coarsely chopped
2 Tbsp orange peel, grated
1/2 cup frozen egg substitute, thawed or 4 large egg whites
1-1/4 cups skim milk
1/3 cup vegetable oil
Wax paper
Directions
Preheat oven to 350F degrees.
Mix flours, sugar, baking powder and baking soda in a large bowl with a fork. Stir in cranberries, walnuts and orange peel. Set aside.
Beat egg substitute, milk and oil in a small bowl with fork. Stir egg mixture into flour mixture just until flour is moistened. Spoon batter into 2 wax paper-lined loaf pans (9x5x3-inches) or 4 small, wax paper-lined loaf pans. Bake 60 to 65 minutes for large loaves and 45-50 minutes for small loaves, or until toothpick inserted in center comes out clean. Cool bread in pans on wire racks for 10 minutes; remove bread from pans and cool completely.
Nutritional Information Per Serving: Calories: 97; Fat: 3.8 g; Sodium: 66 mg; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread/Starch; 1-1/2 Fat
BEEF TERIYAKI
Recipe Yield: Servings: 5
View this online here.
Ingredients
1 pound beef boneless sirloin steak
1/4 cup soy sauce
1/4 cup dry sherry, white wine or chicken broth
1 tablespoon vegetable oil
2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger
1 teaspoon sugar (or sugar substitute)
1 clove garlic, chopped
Directions
Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.
Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g
Carbohydrates: 1 grams
Diabetic Exchanges: 2-1/2 Low-Fat Meat
CHEWY PINEAPPLE PECAN SQUARES
Recipe Yield: Servings: 24 Squares. Serving Size: 1 square
Source: Cinnamon Hearts Newsletter
View online at https://diabeticgourmet.com/diabetic-recipes/chewy-pineapple-pecan-squares
Ingredients
1 cup unbleached flour
1 cup whole wheat flour
1 cup brown sugar
1/2 cup Imperial, 30% less fat margarine
1/2 cup toasted, chopped pecans
1 tsp ground cinnamon
1 tsp baking soda
1/4 tsp salt
1 egg
1 tsp pure vanilla extract
8 oz. crushed pinapple in juice, drained
1/2 cup nonfat vanilla yogurt
1/4 cup light sour cream
Directions
Stir flours, sugar and margarine together until mixture is finely crumbled. Stir in nuts.
Press 2 cups of flour mixture onto bottom of 13x9-inch pan which has been sprayed with vegetable coating.
Stir cinnamon, baking soda and salt into remaining flour mixture. Beat in egg, vanilla, light sour cream and vanilla yogurt until blended. Stir in pineapple.
Pour batter evenly over pressed flour mixture in pan. Bake at 350F for 40 minutes or until batter pulls away from sides of pan. Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 164; Fat: 4 g; Sodium: 133 mg; Cholesterol: 6 mg;Protein: 2 g; Carbohydrates: 31 g
Diabetic Exchanges: 1 Bread/Starch; 1 Fat
VEGETABLE STIR-FRY
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-stir-fry
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
GOULASH SOUP
Recipe Yield: Servings: 6
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
To view this online, go to 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
TUSCAN CHICKEN BREASTS WITH POLENTA
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/tuscan-chicken-breasts-with-polenta.
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F.
Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Protein: 29 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
CRANBERRY NUT BREAD
Recipe Yield: Servings: 2 large or 4 small loaves; 40 slices
Source: Cinnamon Hearts Newsletter
View online at https://diabeticgourmet.com/diabetic-recipes/cranberry-nut-bread
Ingredients
2 cups all-purpose flour
1 cup whole wheat flour
1-1/4 cups sugar
1 Tbsp baking powder
1 tsp baking powder
1 tsp baking soda
2 cups fresh cranberries, chopped
1 cup walnuts, coarsely chopped
2 Tbsp orange peel, grated
1/2 cup frozen egg substitute, thawed or 4 large egg whites
1-1/4 cups skim milk
1/3 cup vegetable oil
Wax paper
Directions
Preheat oven to 350F degrees.
Mix flours, sugar, baking powder and baking soda in a large bowl with a fork. Stir in cranberries, walnuts and orange peel. Set aside.
Beat egg substitute, milk and oil in a small bowl with fork. Stir egg mixture into flour mixture just until flour is moistened. Spoon batter into 2 wax paper-lined loaf pans (9x5x3-inches) or 4 small, wax paper-lined loaf pans. Bake 60 to 65 minutes for large loaves and 45-50 minutes for small loaves, or until toothpick inserted in center comes out clean. Cool bread in pans on wire racks for 10 minutes; remove bread from pans and cool completely.
Nutritional Information Per Serving: Calories: 97; Fat: 3.8 g; Sodium: 66 mg; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread/Starch; 1-1/2 Fat
BEEF TERIYAKI
Recipe Yield: Servings: 5
View this online here.
Ingredients
1 pound beef boneless sirloin steak
1/4 cup soy sauce
1/4 cup dry sherry, white wine or chicken broth
1 tablespoon vegetable oil
2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger
1 teaspoon sugar (or sugar substitute)
1 clove garlic, chopped
Directions
Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.
Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g
Carbohydrates: 1 grams
Diabetic Exchanges: 2-1/2 Low-Fat Meat
CHEWY PINEAPPLE PECAN SQUARES
Recipe Yield: Servings: 24 Squares. Serving Size: 1 square
Source: Cinnamon Hearts Newsletter
View online at https://diabeticgourmet.com/diabetic-recipes/chewy-pineapple-pecan-squares
Ingredients
1 cup unbleached flour
1 cup whole wheat flour
1 cup brown sugar
1/2 cup Imperial, 30% less fat margarine
1/2 cup toasted, chopped pecans
1 tsp ground cinnamon
1 tsp baking soda
1/4 tsp salt
1 egg
1 tsp pure vanilla extract
8 oz. crushed pinapple in juice, drained
1/2 cup nonfat vanilla yogurt
1/4 cup light sour cream
Directions
Stir flours, sugar and margarine together until mixture is finely crumbled. Stir in nuts.
Press 2 cups of flour mixture onto bottom of 13x9-inch pan which has been sprayed with vegetable coating.
Stir cinnamon, baking soda and salt into remaining flour mixture. Beat in egg, vanilla, light sour cream and vanilla yogurt until blended. Stir in pineapple.
Pour batter evenly over pressed flour mixture in pan. Bake at 350F for 40 minutes or until batter pulls away from sides of pan. Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 164; Fat: 4 g; Sodium: 133 mg; Cholesterol: 6 mg;Protein: 2 g; Carbohydrates: 31 g
Diabetic Exchanges: 1 Bread/Starch; 1 Fat
Thursday, December 6, 2018
Diabetic Thursday
It's Diabetic Thursday, time to explore how yummy diabetic food really can be. Today's offerings include Vegetable-Chicken Noodle Soup and Couscous with Vegetables. Enjoy!
CROCK POT HARVEST CHICKEN AND POTATOES
This is from Diabetic Connect
View this online here.
This recipe begins, “Put this whole meal together in less than 10 minutes and the slow cooker does the rest!”
Ingredients
1 lb boneless, skinless chicken breast, cut into 1" pieces
3 Tbsp flour
1/2 tsp salt
1/4 tsp black pepper
12 ounces small new poitatoes, scrubbed and halved
2 cups baby carrots cut into 3rds
2 celery stalks cut into 1/2" pieces
1 large onion chopped
1 can (4oz.) mushrooms sliced and drained
2 cloves garlic
3/4 tsp dried thyme
1/4 tsp dried sage
1 cup low-sodium chicken broth
1 Tbsp margarine or butter
Directions
In a small bowl mix together the chicken, 2 Tbsp flour, 1/4 tsp of salt and pepper.
Add to slow cooker.
Stir in potatoes, carrots, onions and celery, mushrooms, garlic, 1/2 tsp thyme, sage and broth.
Cover, cook on high for 4 hours or low for 6 to 7 hours.
In a small bowl mix together remaining flour and melted margarine, mix together until a paste forms. Push the contents of pot to one side and with a whisk add in remaining salt & thyme, and flour paste. Mix until thick, cook 1 more hour, or until thoroughly thicken.
Nutritional Facts: Servings: 6; Calories: 194; Fat: 3 g; Protein: 21 g; Carbohydrate: 21 g; Fiber: 3 g; Sodium: 455 mg; Cholesterol: 55 mg
COUSCOUS WITH VEGETABLES
Servings: 5
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml
Ingredients
5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 ounces)
2 tablespoons dry white wine (regular or nonalcoholic)
1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder
2 tablespoons finely snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/2 cup uncooked couscous
Directions
In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.
Stir in parsley, basil, and pepper. Remove from heat. Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.
Nutritional Information Per Serving: Calories: 84; Protein: 4 g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable
TUSCAN CHICKEN BREASTS WITH POLENTA
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/250.shtml
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F. Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Protein: 29 g; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
GREEN BEANS WITH POPPY SEED DRESSING
Yield: 4 servings (3/4 cup each)
View Online: http://diabeticgourmet.com/recipes/html/922.shtml
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information (Per Serving) Calories: 113; Protein: 3 g; Sodium: 104 mg; Cholesterol: 0 mg; Fat: 8 g; Dietary Fiber: 4 g; Carbohydrates: 11 g Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
VEGETABLE-CHICKEN NOODLE SOUP
Servings: 6 (Serving = 1-1/2 cup)
Find this recipe at: http://diabeticgourmet.com/recipes/html/253.shtml
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
CROCK POT HARVEST CHICKEN AND POTATOES
This is from Diabetic Connect
View this online here.
This recipe begins, “Put this whole meal together in less than 10 minutes and the slow cooker does the rest!”
Ingredients
1 lb boneless, skinless chicken breast, cut into 1" pieces
3 Tbsp flour
1/2 tsp salt
1/4 tsp black pepper
12 ounces small new poitatoes, scrubbed and halved
2 cups baby carrots cut into 3rds
2 celery stalks cut into 1/2" pieces
1 large onion chopped
1 can (4oz.) mushrooms sliced and drained
2 cloves garlic
3/4 tsp dried thyme
1/4 tsp dried sage
1 cup low-sodium chicken broth
1 Tbsp margarine or butter
Directions
In a small bowl mix together the chicken, 2 Tbsp flour, 1/4 tsp of salt and pepper.
Add to slow cooker.
Stir in potatoes, carrots, onions and celery, mushrooms, garlic, 1/2 tsp thyme, sage and broth.
Cover, cook on high for 4 hours or low for 6 to 7 hours.
In a small bowl mix together remaining flour and melted margarine, mix together until a paste forms. Push the contents of pot to one side and with a whisk add in remaining salt & thyme, and flour paste. Mix until thick, cook 1 more hour, or until thoroughly thicken.
Nutritional Facts: Servings: 6; Calories: 194; Fat: 3 g; Protein: 21 g; Carbohydrate: 21 g; Fiber: 3 g; Sodium: 455 mg; Cholesterol: 55 mg
COUSCOUS WITH VEGETABLES
Servings: 5
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/239.shtml
Ingredients
5 ounces frozen green peas, thawed and drained, OR any other quick-cooking vegetable (1 cup)
1/2 cup minced onion
1/2 cup thinly sliced fresh mushrooms (about 2 ounces)
2 tablespoons dry white wine (regular or nonalcoholic)
1/2 teaspoon crushed garlic or 1/4 teaspoon garlic powder
2 tablespoons finely snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/8 teaspoon pepper
1/2 cup uncooked couscous
Directions
In a medium nonstick saucepan, saute peas, onion, mushrooms, wine, and garlic over medium-high heat for 3 to 5 minutes, stirring often.
Stir in parsley, basil, and pepper. Remove from heat. Meanwhile, prepare couscous using package directions. Stir in together all together in a large serving bowl.
Nutritional Information Per Serving: Calories: 84; Protein: 4 g; Sodium: 5 mg; Cholesterol: 0 mg; Carbohydrates: 16 g; Exchanges: 1/2 Bread/Starch, 1-1/2 Vegetable
TUSCAN CHICKEN BREASTS WITH POLENTA
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/250.shtml
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F. Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Protein: 29 g; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
GREEN BEANS WITH POPPY SEED DRESSING
Yield: 4 servings (3/4 cup each)
View Online: http://diabeticgourmet.com/recipes/html/922.shtml
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information (Per Serving) Calories: 113; Protein: 3 g; Sodium: 104 mg; Cholesterol: 0 mg; Fat: 8 g; Dietary Fiber: 4 g; Carbohydrates: 11 g Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
VEGETABLE-CHICKEN NOODLE SOUP
Servings: 6 (Serving = 1-1/2 cup)
Find this recipe at: http://diabeticgourmet.com/recipes/html/253.shtml
Ingredients
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup peeled and chopped turnip
1 tablespoon minced fresh parsley
1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves
1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon fresh ground black pepper
2 ounces uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Directions
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable
Thursday, July 30, 2015
Thursday - Diabetic Recipes
Thursday - which means another round of diabetic recipes. Enjoy!
ASPARAGUS POLENTA BAKE
The recipe begins, “If sun-dried tomatoes need to be softened, soak in hot water to cover, 5 to 10 minutes.”
Yield: 6 servings
Source: 1,001 Delicious Recipes for People with Diabetes
View Recipe: http://diabeticgourmet.com/recipes/html/571.shtml
Ingredients
6 ounces portobello mushrooms, thinly sliced
8 ounces asparagus, cut into 1-inch pieces
1-2 teaspoons olive oil
1 package (16 ounces) prepared Italian Herb polenta
1 cup water
1 ounce sun-dried tomatoes (not in oil) (about 8 halves), sliced
1/4 - 1/2 cup (1-2 ounces) shredded Parmesan cheese
Directions
Saute mushrooms and asparagus in oil in large skillet 2 to 3 minutes; cook, covered, until asparagus is crisp-tender, about 5 minutes.
Mash polenta in medium saucepan; mix in water and cook over medium heat, whisking until smooth and hot, about 5 minutes.
Stir in mushrooms and asparagus, and sun-dried tomatoes. Spoon mixture into 4 ramekins or a shallow casserole or quiche dish; sprinkle with Parmesan cheese.
Bake at 425 degrees F. until cheese is browned and polenta puffed, about 20 minutes.
Nutritional Information Per Serving: Calories: 110; Protein: 5 g; Fat: 2 g; Sodium: 94 mg; Cholesterol: 4 mg ; Carbohydrates: 17 g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat
TUSCAN CHICKEN BREASTS WITH POLENTA
Find this recipe at: http://diabeticgourmet.com/recipes/html/250.shtml
Servings: 8
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F. Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Protein: 29 g; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
ASPARAGUS WITH PEANUT SAUCE
Yield: 6 servings
Source: 1,001 Delicious Recipes for People with Diabetes
View Recipe: http://diabeticgourmet.com/recipes/html/567.shtml
Ingredients
2 tablespoons reduced-fat peanut butter
1/4 cup sugar
2-3 tablespoons reduced-sodium tamari soy sauce
3-4 teaspoons rice wine (sake) or dry sherry
1 teaspoon grated gingerroot
1/2 pounds asparagus spears, cooked until crisp-tender, chilled
Directions
Mix peanut butter, sugar, soy sauce, rice wine, and gingerroot until smooth.
Arrange asparagus on serving platter, spoon peanut sauce over.
Nutritional Information Per Serving: Calories: 95; Protein: 5 g; Fat: 2.3 g; Sodium: 246 mg; Cholesterol: 0 mg; Carbohydrates: 15 g; Exchanges: 3 Vegetable, 1/2 Fat
TERIYAKI SESAME VEGETABLES
Yield: 4 Servings
Source: The Best Diabetes Cookbook
View recipe here: http://diabeticgourmet.com/recipes/html/603.shtml
Ingredients
1-1/2 teaspoon vegetable oil
1 teaspoon crushed garlic
Half of a large sweet red or yellow pepper, thinly sliced
Half of a large sweet green pepper, thinly sliced
1-1/2 cups snow peas
1 large carrot, sliced thinly
1/2 teaspoon sesame seeds
Sauce Ingredients:
1 teaspoon crushed garlic
1 tablespoon soya sauce
1 tablespoon rice wine vinegar or white wine vinegar
1/2 teaspoon minced gingerroot
1/2 teaspoon sesame oil
1 tablespoon water
1 tablespoon brown sugar
1-1/2 teaspoons vegetable oil
Directions
Sauce: In a small saucepan, combine garlic, soy sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.
In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.
Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.
Nutritional Information Per Serving: Calories: 128; Protein: 3 g; Fat: 8 g; Sodium: 256 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 13 g; Exchanges: 2 Vegetables, 1-1/2 Fat
TURKEY SLOPPY JOES
Find this recipe at: http://diabeticgourmet.com/recipes/html/278.shtml
Source: The New Soul Food Cookbook for People with Diabetes
Yield: 4 servings
Serving size: 1/2 cup
Ingredients
2 tsp canola oil
1 cup chopped onions
1 cup chopped green bell pepper
1 lb lean ground turkey breast
1 cup tomato sauce
1 tsp brown sugar
1/2 cup catsup
1 tsp red pepper flakes
2 tsp wine vinegar
1/4 tsp pepper
Directions
Heat the oil in a large skillet and sauté the onion and bell pepper until translucent. Add the turkey and cook about 5 minutes. Drain off any fat.
Add the remaining ingredients and mix well. Simmer 15 minutes and serve on buns.
To reduce the sodium content of this recipe, use salt-free tomato sauce.
Nutritional Information Per Serving: Calories: 239; Protein: 27 g; Fat: 6 g; Sodium: 787 mg; Cholesterol: 68 mg; Carbohydrates: 21 g; Exchanges: 1 Starch; 3 Very Lean Meat; 1 Vegetable
ASPARAGUS POLENTA BAKE
The recipe begins, “If sun-dried tomatoes need to be softened, soak in hot water to cover, 5 to 10 minutes.”
Yield: 6 servings
Source: 1,001 Delicious Recipes for People with Diabetes
View Recipe: http://diabeticgourmet.com/recipes/html/571.shtml
Ingredients
6 ounces portobello mushrooms, thinly sliced
8 ounces asparagus, cut into 1-inch pieces
1-2 teaspoons olive oil
1 package (16 ounces) prepared Italian Herb polenta
1 cup water
1 ounce sun-dried tomatoes (not in oil) (about 8 halves), sliced
1/4 - 1/2 cup (1-2 ounces) shredded Parmesan cheese
Directions
Saute mushrooms and asparagus in oil in large skillet 2 to 3 minutes; cook, covered, until asparagus is crisp-tender, about 5 minutes.
Mash polenta in medium saucepan; mix in water and cook over medium heat, whisking until smooth and hot, about 5 minutes.
Stir in mushrooms and asparagus, and sun-dried tomatoes. Spoon mixture into 4 ramekins or a shallow casserole or quiche dish; sprinkle with Parmesan cheese.
Bake at 425 degrees F. until cheese is browned and polenta puffed, about 20 minutes.
Nutritional Information Per Serving: Calories: 110; Protein: 5 g; Fat: 2 g; Sodium: 94 mg; Cholesterol: 4 mg ; Carbohydrates: 17 g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat
TUSCAN CHICKEN BREASTS WITH POLENTA
Find this recipe at: http://diabeticgourmet.com/recipes/html/250.shtml
Servings: 8
Ingredients
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
8 skinless chicken breast halves (3 pounds)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
Directions
In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees F. Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
TUSCAN TOMATO SAUCE
Makes: About 3 cups
Ingredients
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 ounces) tomato sauce
2 teaspoons dried basil leaves
2 teaspoons dried oregano leaves
2 teaspoons dried rosemary
1/2 teaspoon pepper
Directions
Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.
Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.
Nutritional Information Per Serving: Calories: 240; Protein: 29 g; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable
ASPARAGUS WITH PEANUT SAUCE
Yield: 6 servings
Source: 1,001 Delicious Recipes for People with Diabetes
View Recipe: http://diabeticgourmet.com/recipes/html/567.shtml
Ingredients
2 tablespoons reduced-fat peanut butter
1/4 cup sugar
2-3 tablespoons reduced-sodium tamari soy sauce
3-4 teaspoons rice wine (sake) or dry sherry
1 teaspoon grated gingerroot
1/2 pounds asparagus spears, cooked until crisp-tender, chilled
Directions
Mix peanut butter, sugar, soy sauce, rice wine, and gingerroot until smooth.
Arrange asparagus on serving platter, spoon peanut sauce over.
Nutritional Information Per Serving: Calories: 95; Protein: 5 g; Fat: 2.3 g; Sodium: 246 mg; Cholesterol: 0 mg; Carbohydrates: 15 g; Exchanges: 3 Vegetable, 1/2 Fat
TERIYAKI SESAME VEGETABLES
Yield: 4 Servings
Source: The Best Diabetes Cookbook
View recipe here: http://diabeticgourmet.com/recipes/html/603.shtml
Ingredients
1-1/2 teaspoon vegetable oil
1 teaspoon crushed garlic
Half of a large sweet red or yellow pepper, thinly sliced
Half of a large sweet green pepper, thinly sliced
1-1/2 cups snow peas
1 large carrot, sliced thinly
1/2 teaspoon sesame seeds
Sauce Ingredients:
1 teaspoon crushed garlic
1 tablespoon soya sauce
1 tablespoon rice wine vinegar or white wine vinegar
1/2 teaspoon minced gingerroot
1/2 teaspoon sesame oil
1 tablespoon water
1 tablespoon brown sugar
1-1/2 teaspoons vegetable oil
Directions
Sauce: In a small saucepan, combine garlic, soy sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.
In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.
Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.
Nutritional Information Per Serving: Calories: 128; Protein: 3 g; Fat: 8 g; Sodium: 256 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 13 g; Exchanges: 2 Vegetables, 1-1/2 Fat
TURKEY SLOPPY JOES
Find this recipe at: http://diabeticgourmet.com/recipes/html/278.shtml
Source: The New Soul Food Cookbook for People with Diabetes
Yield: 4 servings
Serving size: 1/2 cup
Ingredients
2 tsp canola oil
1 cup chopped onions
1 cup chopped green bell pepper
1 lb lean ground turkey breast
1 cup tomato sauce
1 tsp brown sugar
1/2 cup catsup
1 tsp red pepper flakes
2 tsp wine vinegar
1/4 tsp pepper
Directions
Heat the oil in a large skillet and sauté the onion and bell pepper until translucent. Add the turkey and cook about 5 minutes. Drain off any fat.
Add the remaining ingredients and mix well. Simmer 15 minutes and serve on buns.
To reduce the sodium content of this recipe, use salt-free tomato sauce.
Nutritional Information Per Serving: Calories: 239; Protein: 27 g; Fat: 6 g; Sodium: 787 mg; Cholesterol: 68 mg; Carbohydrates: 21 g; Exchanges: 1 Starch; 3 Very Lean Meat; 1 Vegetable
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