Diabetic Thursday

Here are today's six recipes. Enjoy!

BABY CORN IN JALAPENO VINAIGRETTE

Yield: 8 servings. Serving size: about 4 pieces.

Source: The New Family Cookbook for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml

View Online: http://diabeticgourmet.com/recipes/html/850.shtml

Ingredients

One 15-ounce can or two 7-ounce jars whole baby corn cobs, rinsed and drained

1/4 cup chopped cilantro

1/4 cup red or white wine vinegar

2 tablespoons olive oil

1 small jalapeno pepper, seeded and minced

Directions

Combine all the ingredients in a glass dish; refrigerate, covered, and marinate at least 2 hours or overnight. (The mixture may be refrigerated up to 3 days.) Drain the corn before serving chilled or at room temperature.

Nutritional Information Per Serving: Calories: 27; Protein: 1 g; Sodium: 5 mg; Cholesterol: 0 mg; Fat: 2 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 1 Vegetable

WHITE BEAN SOUP WITH SPINACH, LEEKS AND COUSCOUS

Yield: 8 servings

http://diabeticgourmet.com/articles/695.shtml

Ingredients

2 tsp. olive oil

4 leeks, bulb only, chopped (rinsed very well)

2 cloves garlic, chopped

2 cups chopped carrots

1/2 tsp. dried mint leaves

2-3 tsp. ground cumin

4 (16 oz.) cans fat-free, reduced-sodium chicken broth

2 (16 oz.) cans cannellini beans, drained and rinsed

2 bay leaves

1/4 cup whole-wheat couscous

2 cups packed fresh spinach leaves

1 Tbsp. fresh lemon juice

Salt and pepper to taste

1/4 cup chopped parsley

Directions

In large soup pot heat oil over medium heat. Add leeks, garlic and carrots and saute until tender, about 5 minutes. Add dried mint and cumin. Stir until fragrant about 2 more minutes.

Stir in chicken broth, beans and bay leaves. Bring to boil; reduce heat to low.

Stir in couscous. Cover and simmer for 5 minutes. Stir in spinach; add lemon juice and season with salt and pepper. Remove bay leaf. Garnish with parsley and serve immediately.

Nutritional Information Per Serving: 170 calories; 2.5 g total fat; 0 g saturated fat; 30 g carbohydrate; 8 g protein; 7 g dietary fiber; 520 mg sodium

CHICKEN OLE

Yield: 4 servings

Source: The Complete Diabetes Prevention Plan

View recipe: http://diabeticgourmet.com/recipes/html/745.shtml

Ingredients

1 pound boneless skinless chicken breast, cut into bite-size pieces

1 teaspoon ground cumin

1/4 teaspoon ground black pepper

1 tablespoon extra virgin olive oil

1 medium yellow onion, sliced and separated into rings

14-1/2 ounce can Mexican-style stewed tomatoes

1 cup frozen (thawed) whole kernel corn

1/4 cup chopped fresh cilantro or sliced scallions

Directions

Sprinkle the chicken with the cumin and pepper and toss to mix well. Set aside.

Coat a large nonstick skillet with the olive oil and preheat over medium-high heat. Add the chicken and cook for several minutes, until nicely browned.

Add the onions, reduce the heat to medium, cover, and cook for a couple of minutes, until the onion softens.

Add the undrained tomatoes to the skillet and let the mixture come to a boil. Reduce the heat to low, cover, and cook for 10 minutes. Add the corn and cook covered for 5 minutes more.

Serve hot, topping each serving with a sprinkling of the cilantro or scallions. Serve over brown rice or whole-wheat couscous if desired.

Nutritional Information Per Serving: Calories: 231; Protein: 29 g; Fat: 5.2 g ; Sodium: 403 mg; Cholesterol: 65 mg; Saturated Fat: 0.9 g; Dietary Fiber: 3.2 g; Carbohydrates: 18 g; Exchanges: 3 Very Lean Meat, 1/2 Starch, 1-1/2 Vegetable, 1/2 Fat

TERIYAKI TURKEY BURGERS

Yield: 6 servings

Source: The Complete Diabetes Prevention Plan

Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml

View recipe: http://diabeticgourmet.com/recipes/html/750.shtml

Ingredients

Burger Mixture:

1-1/4 cups sliced fresh mushrooms

1/2 cup sliced scallions

1/2 cup chopped red bell pepper

1-1/4 pounds 95% lean ground turkey

3 tablespoons light (reduced-sodium teriyaki sauce)

1/4 teaspoon ground black pepper

Rest of recipe:

6 canned pineapple rings (optional)

1/4 cup plus 2 tablespoons nonfat or light mayonnaise

1 tablespoon Chinese or honey mustard

- 6 light wheat or multigrain burger buns

6 slices red onion

6 lettuce leaves

Directions

Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.

Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.

Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.)

Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.

If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.

To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.

Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.

Nutritional Information Per Serving: Calories: 243; Protein: 24 g; Fat: 5 g; Sodium: 594 mg; Cholesterol: 50 mg; Dietary Fiber: 6.6 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable

CARROT-RAISIN SALAD

Yield: 4 servings

Serving Size: 1/2 cup

Source: The Diabetes Snack, Munch, Nibble, Nosh Book

Book Info: http://diabeticgourmet.com/book_archive/details/1.shtml

View recipe: http://diabeticgourmet.com/recipes/html/734.shtml

Ingredients

2 tablespoons reduced-fat mayonnaise

1/4 cup low-fat buttermilk

1/2 tablespoon cider vinegar

1 teaspoon mild or strong honey (optional)

1 cup cooked brown rice

3 medium carrots, grated or shredded (1 cup)

1/3 cup dark raisins

Directions

Place the mayonnaise in a medium bowl. Slowly add the buttermilk, whisking until well combined. Whisk in the vinegar and honey (if desired).

Add the rice, carrots, and raisins, and stir to mix well.

Serve at once, or cover and refrigerate for several hours before serving. Leftover salad will keep in the refrigerator for 3 to 4 days.

Nutritional Information Per Serving: Calories: 143; Protein: 3 g; Fat: 3 g; Sodium: 76 mg; Cholesterol: 4 mg; Dietary Fiber: 2 g; Sugars: 13 g; Carbohydrates: 28 g; Exchanges: 1 Starch, 1 Fruit

COLORFUL COLESLAW

Yield: 4 servings

Source: Secrets of Good-Carb Low-Carb Living

View recipe: http://diabeticgourmet.com/recipes/html/740.shtml

Ingredients

1 cup thinly sliced green cabbage

1 cup thinly sliced red cabbage

1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots

Dressing Ingredients:

1 tablespoon white wine vinegar

1 tablespoon extra-virgin olive oil or canola oil

1 teaspoon honey

1 teaspoon Dijon mustard

1/2 teaspoon dried dill

1/4 teaspoon salt

1/8 teaspoon ground black pepper

Directions

Place the cabbage and carrots in a medium bowl, and toss to mix.

Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again.

Serve immediately or cover and chill until ready to serve.

Nutritional Information Per Serving: Calories: 52; Protein: 0.8 g; Fat: 3.6 g; Sodium: 187 mg; Cholesterol: 0 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1.2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable, 1/2 Fat

Diabetic Thursday

If it's Thursday – and it is – it must be time for more yummy diabetic recipes. Enjoy!

Please NOTE: Since next Thursday is Thanksgiving, next week's diabetic recipes will be posted on Wednesday, as well as Wednesday's usual blog. So...Two blog postings Wednesday, none on Thursday, and Friday will be back to regular posts.

WHITE BEAN SOUP WITH SPINACH, LEEKS AND COUSCOUS

Yield: 8 servings

Ingredients

2 tsp. olive oil

4 leeks, bulb only, chopped (rinsed very well)

2 cloves garlic, chopped

2 cups chopped carrots

1/2 tsp. dried mint leaves

2-3 tsp. ground cumin

4 (16 oz.) cans fat-free, reduced-sodium chicken broth

2 (16 oz.) cans cannellini beans, drained and rinsed

2 bay leaves

1/4 cup whole-wheat couscous

2 cups packed fresh spinach leaves

1 Tbsp. fresh lemon juice

Salt and pepper to taste

1/4 cup chopped parsley

Directions

In large soup pot heat oil over medium heat. Add leeks, garlic and carrots and saute until tender, about 5 minutes. Add dried mint and cumin. Stir until fragrant about 2 more minutes.

Stir in chicken broth, beans and bay leaves. Bring to boil; reduce heat to low.

Stir in couscous. Cover and simmer for 5 minutes. Stir in spinach; add lemon juice and season with salt and pepper. Remove bay leaf. Garnish with parsley and serve immediately.

Nutritional Information Per Serving: 170 calories; 2.5 g total fat; 0 g saturated fat; 30 g carbohydrate; 8 g protein; 7 g dietary fiber; 520 mg sodium

PEACH & RASPBERRY CRUMBLE

This comes from Diabetes Self-Management. Prep time: 15 minutes; Baking time: 30-35 minutes; Yield: 6 servings.

Butter-flavor cooking spray

1 can (15 oz) sliced peaches in juice, drained

1 package (12 oz) unsweetened frozen raspberries, thawed

1 C quick-cooking oats, uncooked

2 Tbs brown sugar

1 1/2 tsp cinnamon

3 Tbs reduced-calorie stick margarine, melted

2 Tbs honey

Preheat oven to 350 degrees. Coat 8”X8” baking pan with cooking spray. Arrange peach slices evenly in bottom of the pan. Sprinkle raspberries evenly over peaches. Set aside. In bowl, combine oats, brown sugar, & cinnamon & mix with fork, breaking up brown sugar clumps. Add margarine & honey; stir to combine. Sprinkle topping over fruit. Bake uncovered for 30-35 minutes, or until fruit is bubbly. Portion into 6 equal servings. Serve alone or over low-fat, no-sugar-added vanilla ice cream.

Per serving: Calories: 185; Carbs: 33g; Fat: 4 g (sat. fat: 1 g); Sodium: 70 mg; Fiber: 4 g; Exchanges: 1 starch, 1 fruit, 1 fat

ZUCCHINI LATKES

Yield: 12 servings

Serving size: 1 latke

View online: http://diabeticgourmet.com/recipes/html/803.shtml

Source: Enlitened Kosher Cooking

Ingredients

3 large zucchini, peeled

1 medium potato, peeled

1 egg plus 2 egg whites, beaten

2 tablespoons soy or whole-wheat flour

salt and pepper to taste

non-stick cooking spray

2 tablespoons canola oil for frying

Directions

Grate zucchini and potato, either by hand or in a food processor. Drain well in colander. Remove any additional liquid by wrapping the grated vegetables in a clean dish towel and squeezing well.

By hand, mix in the egg, flour and seasonings. Form latkes and fry on both sides.

Nutritional Information Per Serving: Calories: 40; Protein: 1.6 g; Fat: 2.2 g; Cholesterol: 27 mg; Dietary Fiber: 0.5 g; Carbohydrates: 3.5 g; Exchanges: 1 vegetable; 1/2 Fat

BAKED ACORN SQUASH WITH APPLE STUFFING

Yield: 4 stuffed squash halves (4 servings)

Source: The New Family Cookbook for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Ingredients

2 small acorn squash (1-1/2 pounds total), halved and seeded

1 large or 2 small apples, peeled, diced

2 tablespoons diced celery

2 tablespoons finely chopped onion

2 teaspoons margarine, melted

Pinch of salt

Pinch of freshly ground pepper

Directions

Preheat the oven to 400 degrees F.

Prepare a square baking pan with nonstick pan spray.

Place the squash cut side down in a baking pan. Bake 20 minutes.

While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.

Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.

Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch

CHOCOLATE-AMARETTO POTS-DE-CREME

Whipped topping will give you a thicker, mousse-like effect. But this will add additional fat. Nutrition facts reflect the topping used only for garnish. We do not recommend freezing this dessert.

Yield: 6 servings

View online: http://diabeticgourmet.com/recipes/html/810.shtml

Source: Enlitened Kosher Cooking

Ingredients

1 cup vanilla low-fat, low-carb soy milk

2 tablespoons light whipped topping

2 ounces (31/2 rows of a small bar) sugar-free dark chocolate

1 tablespoon margarine

1 tablespoon unsweetened dark cocoa

1/2 teaspoon good-quality coffee

sugar substitute equal to 4 tablespoons sugar

4 egg yolks, beaten

1 teaspoon vanilla extract

1 teaspoon almond extract

1 teaspoon Amaretto liqueur

Topping:

1/4 cup light whipped topping

sugar substitute equal to 1 tablespoon sugar

1/4 teaspoon coffee, dissolved with a few drops of water

1 teaspoon almond extract

1/2 teaspoon vanilla extract

1 teaspoon Amaretto liqueur

Directions

Beat the egg yolks with a whip and set aside.

Combine soy milk, light whipped topping, chocolate, margarine, cocoa, coffee and sugar substitute in a small, heavy saucepan. Cook over medium heat, stirring constantly with a wooden spoon, for 10-15 minutes or until the mixture reaches a full boil and begins to thicken. This part takes a lot of patience.

As soon as it starts to thicken, turn heat to low and keep stirring for another 1-2 minutes. Gradually mix about one-quarter of the hot chocolate mixture into the beaten egg yolks, half a teaspoon at a time, while continually whisking the eggs so that they don't cook.

Then return the yolk mixture to the remaining hot chocolate mixture. Stir over low heat for 2-3 minutes. Then remove from the heat. Stir in flavorings and liqueur. Pour chocolate mixture into 6 small pots-de-creme cups, demitasse cups or souffle cups. Cover and chill for at least 2 hours or overnight.

To make the topping, beat together the light whipped topping with the sugar substitute at a medium speed. When it starts to thicken, add the dissolved coffee, flavorings, and liqueur and continue beating until soft peaks form. Garnish each pot-de-creme with a dollop of whipped topping and sprinkle with some cocoa and/or chopped, toasted almonds.

Garnish: light whipped topping; cocoa; chopped, toasted almonds

Nutritional Information Per Serving: Calories: 111; Protein: 3.5 g; Fat: 8.5 g; Sodium: 21 mg; Cholesterol: 142 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4.5 g; Exchanges: 1/4 Starch; 1/2 Protein; 1-1/2 Fat

PUMPKIN SOUP

This recipe starts off, “This creamy pumpkin soup is a great meal for a cold day.” Serves 4.

You can view this online at http://www.diabeticconnect.com/diabetic-recipes/general/3341-pumpkin-soup.

Ingredients

3/4 cup water

1 small onion, chopped

1 can (8 ounces) pumpkin puree

1 cup unsalted vegetable broth

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1 cup fat-free milk

1/8 teaspoon freshly ground black pepper

1 green onion, green top only, chopped

Directions

In a large saucepan, heat 1/4 cup of the water over medium heat. Add the onion and cook until tender, about 3 minutes. Don't let the onion dry out.

Add the remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don't boil.

Ladle into warmed individual bowls and garnish with black pepper and green onion tops.

Nutritional Facts: Calories 72; Cholesterol 1 mg; Protein 3 g; Sodium 241 mg; Carbohydrate 12 g; Fiber 2 g; Total Fat 1 g; Potassium 199 mg; Saturated Fat 1 g; Calcium 78 mg; Monounsaturated Fat 1 g