Weekends tend to be a little strange: we tend to sleep in and relax (theoretically, at least), while we try playing Catch-Up from the previous week while getting ready for the next. Of course, we also need to eat once in a while, without (hopefully) spending the entire weekend in the kitchen. And if it tastes good and is somewhat nutritious, even better. (If you're someone who adores hot dogs, I have to admit that they're quick. Nutritious? Not so much.)
No matter. Here's some good food for the weekend. Enjoy!
TOLL HOUSE MINI MORSEL PANCAKES
This hit my inbox from Familytime.com. (To view this from their site, click here.) The recipe starts off, "Homemade pancakes with chocolate chips. What a treat for Sunday brunch or anytime!"
Prep. time: 8 minutes; Cooking time: 4 minutes
Serves: 18 pancakes
Source: Very Best Baking by Nestle
Ingredients
2 1/2 cups all-purpose flour
1 cup (6 oz.) NESTLÉ ® TOLL HOUSE ® Semi-Sweet Chocolate Morsels
1 tablespoon baking powder
1/2 teaspoon salt
1 3/4 cups milk
2 large eggs
1/3 cup Vegetable Oil
1/3 cup packed brown sugar
1/4 cup powdered sugar, for sprinkling
2 cups fresh strawberries, (sliced)
Directions
Combine flour, morsels, baking powder and salt in large bowl. Combine milk, eggs, vegetable oil and brown sugar in medium bowl; add to flour mixture. Stir just until moistened; batter may be lumpy.
Heat griddle or skillet over medium heat; brush lightly with vegetable oil. Pour 1/4 cup of batter onto hot griddle; cook until bubbles begin to burst. Turn and cook about 1 minute longer or until golden. Repeat with remaining batter.
Sprinkle with powdered sugar; top with strawberries.
DENVER CASSEROLE
This may be from one of the About.com blogs, but since it's been kicking around my email account for a while (read: years and years), I'm really not sure. Whoever first wrote this added, "This is like a large Denver (or "Western") omelet, and is great as a main dish for dinner or brunch. Leftovers make a nice quick breakfast. South Beach dieters can use low or nonfat versions of the ingredients - obviously the calorie count will be less."
Prep Time: 10 minutes; Cook Time: 1 hours; serves 8
Ingredients:
1 dozen eggs
1 pint (16 oz) sour cream
12 oz shredded cheese - jack and/or cheddar
1 lb cooked ham, chopped (check to make sure it isn't loaded with sugar)
1 large green pepper, chooped
1/4 C chopped onion
2 cloves garlic (optional)
salt and pepper
Preparation:
Preheat oven to 350 F.
Saute onion, pepper, and garlic until beginning to soften.
Put eggs and sour cream in blender with salt and pepper. Blend well. (You can do this in a bowl with a whisk if you prefer.)
Put half the cheese into a 9X13 baking pan, followed by the ham, the rest of the cheese, and the vegetables. Pour the egg mixture over the whole thing.Bake 50-60 minutes, until top is golden brown and knife inserted into the center comes out clean (or almost so - it will continue to cook for a few minutes afterwards).
Nutritional Analysis: Each of 8 servings has 4.5 grams effective carb plus .5 gram fiber, 30 grams protein, and 533 calories
FETTUCCINE WITH SUMMER VEGETABLES AND GOAT CHEESE
Recipe courtesy of Food Network Kitchen
Total Time: 25 min; Prep: 15 min; Cook: 10 min; Yield: 4 servings; Level: Easy
Personally, Ii'd probably replace the goat cheese with something like feta or some other soft cheese, but that's just my preference.
Ingredients
Kosher salt
1 large yellow tomato, seeded and diced
1 small yellow squash, finely diced
1/2 cup chopped fresh chives (about 1 small bunch)
Finely grated zest of 1 lemon
3 tablespoons extra-virgin olive oil
4 ounces soft goat cheese, crumbled
12 ounces dried egg fettuccine
4 ounces wax beans (about 2 cups), trimmed and halved lengthwise
1/4 cup grated parmesan cheese
Directions
Bring a large pot of salted water to a boil. Toss the tomato, squash, chives, lemon zest and 2 tablespoons olive oil in a large bowl. Season with salt. Sprinkle in half of the goat cheese.
Add the pasta to the boiling water and cook as the label directs, adding the wax beans to the pot during the last 3 minutes of cooking. Reserve 1/4 cup of the cooking water, then drain the pasta and beans and add to the bowl with the vegetables. Drizzle with the reserved cooking water and the remaining 1 tablespoon olive oil and toss until the goat cheese begins to melt. Add the parmesan and toss. Divide among bowls and top with the remaining goat cheese.
Per serving: Calories 557; Fat 21 g (Saturated 8 g); Cholesterol 23 mg; Sodium 227 mg; Carbohydrate 72 g; Fiber 6 g; Protein 21 g
MY SPAGHETTI SAUCE
Okay, shameless plug time: I have an e-cookbook on Amazon.com. This recipe is in it. You can find (and buy) Off The Wall Cooking here.28 oz. can tomatoes (note)
2-8 oz. cans tomato sauce
2-6 oz cans tomato paste
3 onions, chopped
3-5 cloves garlic, minced
2 T olive oil
1 T oregano
1/4 - 1/2 lb. grated cheddar cheese
1 tsp. basil
1 tsp. thyme
1 tsp. dill
1 tsp. anise
2 T honey
Brown onions & garlic in oil. Add tomatoes, sauce & pasted. Stir. Add everything ex-cept cheese & stir. Simmer 1 hour. Add cheese & stir until cheese is melted. Serve over hot spaghetti. Better the next day—if any is left!NOTE: I usually use crushed tomatoes. If you’d rather use fresh tomatoes, 6-8 large ones may be used (diced, of course) in place of the canned tomatoes, & add an extra can of tomato sauce.
STOVE TOP MAC-N-CHEESE
Recipe courtesy Alton Brown, Food Network. Read more at: http://www.foodnetwork.com/recipes/alton-brown/stove-top-mac-n-cheese-recipe.print.html?oc=linkback.
Total Time: 35 min; Prep: 10 min; Cook: 25 min; Yield: 6 to 8 servings; Level: Easy
Ingredients
1/2 pound elbow macaroni
4 tablespoons butter
2 eggs
6 ounces evaporated milk
1/2 teaspoon hot sauce
1 teaspoon kosher salt
Fresh black pepper
3/4 teaspoon dry mustard
10 ounces sharp cheddar, shredded
Directions
In a large pot of boiling, salted water cook the pasta to al dente and drain. Return to the pot and melt in the butter. Toss to coat.
Whisk together the eggs, milk, hot sauce, salt, pepper, and mustard. Stir into the pasta and add the cheese. Over low heat continue to stir for 3 minutes or until creamy.
CHUNKY CHEESE BREAD
Another recipes from Familytime.com. To view this online, go to http://www.familytime.com/asp/ShowRecipe.asp?printMode=1&RecipeId=7646&.
The recipe starts off with, "A warm and cheesy bread that you make with the dough from a packaged dinner roll mix. Easy enough and delicious enough for any meal."
Prep. time: 45 minutes; Cooking time: 20 minutes
Serves: makes two loaves
Ingredients
1 package (16 oz.) hot roll mix, , plus ingredients to make mix
1/4 cup chopped sun-dried tomatoes
1 tablespoon sliced green onion
8 ounces Jalapeno Jack cheese, cubed
Directions
Make the hot roll mix according to the package directions. Mix in the sun-dried tomatoes and green onion. Knead the cheese into the dough.
Divide the dough in half; shape into 2 round or oval loaves and set them on a greased baking sheet. Cover with a kitchen towel and let the loaves rise in warm place until doubled in size, 30 to 40 minutes.
Heat the oven to 375°F.
Bake the risen loaves until golden and they sound hollow when tapped on the bottom, about 20 minutes.
Tips: The bread can be stored in the freezer.
Friday, June 13, 2014
Thursday, June 12, 2014
Diabetic Delights
Today's offerings first hit my email inbox from Diabetic Gourmet. While they may say "diabetic", the taste says wow. Enjoy!
MANGO FRAPPE
When it's hot out, this just hits the spot. Refreshing, cool, nutritious - who needs soda?
Yield: 3 cups (3 Servings)
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 medium whole ripe mango (12 ounces), peeled and pitted
3/4 cup orange juice
1/4 cup lime juice
1-1/4 cups club soda
2 ice cubes
Directions
Puree the mango in a food processor or blender. Add the orange and lime juices; process until smooth.
Add the club soda and ice cubes; process just to blend and crush the ice. Serve at once.
Nutritional Information Per Serving: (1 cup): Calories: 83, Fat: 0 g, Cholesterol: 0 mg, Sodium: 27 mg, Carbohydrate: 22 g, Dietary Fiber: 2 g, Sugars: 18 g, Protein: 1 g Diabetic Exchanges: 1-1/2 Fruit
DOUG'S FLOWER POWER CAESAR SALAD
This salad keeps for 3 days in a glass (not metal) bowl in the refrigerator, if well covered.
Yield: 6 servings
Online at http://www.diabeticgourmet.com/recipes/html/5.shtml
Ingredients
3 cups broccoli flowerets
3 cups cauliflower flowerets
1 cup sliced red cabbage
3 tablespoons grated Parmesan cheese
3/4 cup Lighter Caesar Dressing or bottled low-fat Caesar dressing
1/2 teaspoon freshly ground pepper
Directions
Wash vegetables well; drain thoroughly. Combine all ingredients in a glass bowl and mix well. (Optional: Steam the veggies for 3 or 4 minutes if your prefer them softer.)
Nutritional Information (Per Serving): Calories: 68; Protein: 6 g; Fat: 2.2 g; Carbohydrates: 8 g Exchanges: 1 Vegetable, 1/4 Low-fat Milk
SWEET POTATO PIE
Yield: 1 pie (8 servings)
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
3 tablespoons margarine
1/4 cup sugar
1/4 teaspoon salt
1 large egg yolk
3 tablespoons fresh lemon juice
1 teaspoon grated lemon zest
1/2 teaspoon ground cinnamon
3 large sweet potatoes (1-1/2 pounds total), cooked, peeled, and mashed
1 cup fat-free evaporated milk
3 large egg whites
1 prepared 9-inch pie shell, unbaked
Directions
Preheat the oven to 350 degrees F. Beat together the margarine, sugar, and salt in a large bowl. Add the egg yolk, lemon juice, lemon zest, and cinnamon; mix well. Stir in the sweet potatoes and milk; mix again.
Beat the egg whites to stiff peaks and fold them into the sweet potato mixture; pour into the pie shell. Bake for about 40 to 50 minutes, or until a knife inserted in the center comes out clean. Cool and cut the pie in 8 equal slices.
Nutritional Information Per Serving (1 slice): Calories: 291, Fat: 13 g, Cholesterol: 28 mg, Sodium: 313 mg, Carbohydrate: 38 g, Dietary Fiber: 3 g, Sugars: 17 g, Protein: 7 g; Diabetic Exchanges: 2-1/2 Other Carbohydrate, 2 Fat
SAUTEED SPINACH
Servings: 4
Online at http://www.diabeticgourmet.com/recipes/html/18.shtml
Ingredients
1 pound raw spinach
2 tablespoons olive oil
1 fresh tomato
2 cloves garlic
Directions
Wash spinach thoroughly and drain.
Saute tomato and garlic in olive oil in a large saute pan. Add spinach, cover and cook over low heat for 5 minutes, stirring a few times. Add salt and pepper to taste. Cook, uncovered, 5 minutes longer, stirring occasionally.
Nutritional Information (Per Serving): Calories: 108; Protein: 3.9 g; Sodium:94 mg; Fat: 7 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable; 1-1/2 Fat
CINNAMON GINGER COOKIES
Makes: 30 Cookies
Source: "The Best Diabetes Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/25.shtml
Ingredients
1/4 cup brown sugar
3 tablespoon margarine, melted
2 tablespoon molasses
2 tablespoon 2% yogurt
1 teaspoon vanilla
1 cup all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon ginger
1/2 teaspoon cinnamon
Pinch nutmeg
1-1/2 teaspoon brown sugar
Directions
Preheat the oven to 350 degrees F. Spray a baking sheet with nonstick vegetable spray.
In bowl, combine 1/4 cup brown sugar, margarine, molasses, yogurt and vanilla until well mixed.
Combine flour, baking soda, ginger, cinnamon and nutmeg; stir into bowl just until combined.
Using teaspoon, form dough into small balls and baking on baking sheet. Press flat with fork; sprinkle with 1-1/2 teaspoon brown sugar. Bake for 10 to 12 minutes.
Nutritional Information Per Serving (2 Cookies): Calories: 76, Carbohydrate: 12 g, Fiber: 0 g, Protein: 1 g, Fat: 2 g, Sodium: 68 mg, Cholesterol: 0 mg; Diabetic Exchanges: 1/2 Starch, 1/3 Other Carbohydrate, 1/2 Fat
HAWAIIAN BURGERS
serves 4
Online at http://www.diabeticgourmet.com/recipes/html/25.shtml
Ingredients1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices- 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestshire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pienapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information (Per Serving):Calories: 282; Protein: 20 g; Sodium: 401 mg; Fat: 13 g; Carbohydrates: 23 g
LEMONY ROASTED ASPARAGUS
Yield: 4 servings
Info: http://diabeticgourmet.com/book_archive/details/32.shtml
Source: The Other Diabetes: Living and Eating Well with Type 2 Diabetes
Note: Roasted asparagus spears don't look as pretty as steamed, but the flavor is worth it.
Ingredients
1 lemon
1 pound fresh asparagus, wood stems removed
2 teaspoons olive oil
Directions
Preheat the oven to 425 degrees F.
Wash and dry the outside of the lemon. Make 2 teaspoons of lemon zest by grating the yellow outside peel with the fine side of a cheese grater. Wrap the lemon in plastic wrap and refrigerate for another use.
Toss the asparagus spears in a shallow dish with the lemon zest and olive oil.
Spread the asparagus in a heavy baking sheet; roast for 15 minutes. Halfway through the cooking time, stir the asparagus to ensure even roasting. The asparagus are done when they are browned and slightly shriveled.
Nutritional Information Per Serving: Calories: 50, Protein: 3 g, Fat: 3 g, Carbohydrate: 5 g, Sodium: 5 mg, Potassium: 353 mg, Dietary Fiber: 1 g Exchanges: 1 Vegetable, 1/2 Fat
TACO SALAD WITH CUMIN DRESSING
Serves 8
Online at http://www.diabeticgourmet.com/recipes/html/41.shtml
Ingredients
8 tortillas
1 teaspoon powdered mustard
2 tablespoons Parmesan cheese, grated
1 teaspoon ground cumin
8 cups romaine lettuce
1/2 cup water
1/2 teaspoon salt
4 tablespoons vegetable oil
4 tablespoons red wine vinegar
4 cups turkey, chopped and cooked
1/4 teaspoon black pepper
1 teaspoon cumin seeds
1/4 teaspoon garlic powder
6 large ripe tomatoes, chopped
4 teaspoons lemon juice
2 cups cheddar cheese, grated
Directions
Toast the tortillas on a baking sheet in a 400F oven for about 10 minutes.
While hot, sprinkle on the Parmesan cheese. Cool and break into bite-size pieces.
Chop the lettuce and arrange it in the bottom of a salad bowl.
Make the cumin dressing by combining the salt, vinegar, pepper, garlic powder, lemon juice, mustard, cumin, water and oil in a bowl or jar.
Heat the turkey in a skillet with the cumin seeds. Sprinkle chunks of turkey over the lettuce. Add the tomato pieces and cheese. Pour on the cumin dressing and top with tortilla chips.
Nutritional Information (Per Serving): Calories: 205; Protein: 17 g; Fat: 11 g; Carbohydrates: 10 g; Exchanges: 1 Fat; 1/2 Bread/Starch; 1/2 Vegetable; 2 Lean Meat
MANGO FRAPPE
When it's hot out, this just hits the spot. Refreshing, cool, nutritious - who needs soda?
Yield: 3 cups (3 Servings)
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 medium whole ripe mango (12 ounces), peeled and pitted
3/4 cup orange juice
1/4 cup lime juice
1-1/4 cups club soda
2 ice cubes
Directions
Puree the mango in a food processor or blender. Add the orange and lime juices; process until smooth.
Add the club soda and ice cubes; process just to blend and crush the ice. Serve at once.
Nutritional Information Per Serving: (1 cup): Calories: 83, Fat: 0 g, Cholesterol: 0 mg, Sodium: 27 mg, Carbohydrate: 22 g, Dietary Fiber: 2 g, Sugars: 18 g, Protein: 1 g Diabetic Exchanges: 1-1/2 Fruit
DOUG'S FLOWER POWER CAESAR SALAD
This salad keeps for 3 days in a glass (not metal) bowl in the refrigerator, if well covered.
Yield: 6 servings
Online at http://www.diabeticgourmet.com/recipes/html/5.shtml
Ingredients
3 cups broccoli flowerets
3 cups cauliflower flowerets
1 cup sliced red cabbage
3 tablespoons grated Parmesan cheese
3/4 cup Lighter Caesar Dressing or bottled low-fat Caesar dressing
1/2 teaspoon freshly ground pepper
Directions
Wash vegetables well; drain thoroughly. Combine all ingredients in a glass bowl and mix well. (Optional: Steam the veggies for 3 or 4 minutes if your prefer them softer.)
Nutritional Information (Per Serving): Calories: 68; Protein: 6 g; Fat: 2.2 g; Carbohydrates: 8 g Exchanges: 1 Vegetable, 1/4 Low-fat Milk
SWEET POTATO PIE
Yield: 1 pie (8 servings)
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
3 tablespoons margarine
1/4 cup sugar
1/4 teaspoon salt
1 large egg yolk
3 tablespoons fresh lemon juice
1 teaspoon grated lemon zest
1/2 teaspoon ground cinnamon
3 large sweet potatoes (1-1/2 pounds total), cooked, peeled, and mashed
1 cup fat-free evaporated milk
3 large egg whites
1 prepared 9-inch pie shell, unbaked
Directions
Preheat the oven to 350 degrees F. Beat together the margarine, sugar, and salt in a large bowl. Add the egg yolk, lemon juice, lemon zest, and cinnamon; mix well. Stir in the sweet potatoes and milk; mix again.
Beat the egg whites to stiff peaks and fold them into the sweet potato mixture; pour into the pie shell. Bake for about 40 to 50 minutes, or until a knife inserted in the center comes out clean. Cool and cut the pie in 8 equal slices.
Nutritional Information Per Serving (1 slice): Calories: 291, Fat: 13 g, Cholesterol: 28 mg, Sodium: 313 mg, Carbohydrate: 38 g, Dietary Fiber: 3 g, Sugars: 17 g, Protein: 7 g; Diabetic Exchanges: 2-1/2 Other Carbohydrate, 2 Fat
SAUTEED SPINACH
Servings: 4
Online at http://www.diabeticgourmet.com/recipes/html/18.shtml
Ingredients
1 pound raw spinach
2 tablespoons olive oil
1 fresh tomato
2 cloves garlic
Directions
Wash spinach thoroughly and drain.
Saute tomato and garlic in olive oil in a large saute pan. Add spinach, cover and cook over low heat for 5 minutes, stirring a few times. Add salt and pepper to taste. Cook, uncovered, 5 minutes longer, stirring occasionally.
Nutritional Information (Per Serving): Calories: 108; Protein: 3.9 g; Sodium:94 mg; Fat: 7 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable; 1-1/2 Fat
CINNAMON GINGER COOKIES
Makes: 30 Cookies
Source: "The Best Diabetes Cookbook"
Info: http://diabeticgourmet.com/book_archive/details/25.shtml
Ingredients
1/4 cup brown sugar
3 tablespoon margarine, melted
2 tablespoon molasses
2 tablespoon 2% yogurt
1 teaspoon vanilla
1 cup all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon ginger
1/2 teaspoon cinnamon
Pinch nutmeg
1-1/2 teaspoon brown sugar
Directions
Preheat the oven to 350 degrees F. Spray a baking sheet with nonstick vegetable spray.
In bowl, combine 1/4 cup brown sugar, margarine, molasses, yogurt and vanilla until well mixed.
Combine flour, baking soda, ginger, cinnamon and nutmeg; stir into bowl just until combined.
Using teaspoon, form dough into small balls and baking on baking sheet. Press flat with fork; sprinkle with 1-1/2 teaspoon brown sugar. Bake for 10 to 12 minutes.
Nutritional Information Per Serving (2 Cookies): Calories: 76, Carbohydrate: 12 g, Fiber: 0 g, Protein: 1 g, Fat: 2 g, Sodium: 68 mg, Cholesterol: 0 mg; Diabetic Exchanges: 1/2 Starch, 1/3 Other Carbohydrate, 1/2 Fat
HAWAIIAN BURGERS
serves 4
Online at http://www.diabeticgourmet.com/recipes/html/25.shtml
Ingredients1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices- 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestshire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pienapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information (Per Serving):Calories: 282; Protein: 20 g; Sodium: 401 mg; Fat: 13 g; Carbohydrates: 23 g
LEMONY ROASTED ASPARAGUS
Yield: 4 servings
Info: http://diabeticgourmet.com/book_archive/details/32.shtml
Source: The Other Diabetes: Living and Eating Well with Type 2 Diabetes
Note: Roasted asparagus spears don't look as pretty as steamed, but the flavor is worth it.
Ingredients
1 lemon
1 pound fresh asparagus, wood stems removed
2 teaspoons olive oil
Directions
Preheat the oven to 425 degrees F.
Wash and dry the outside of the lemon. Make 2 teaspoons of lemon zest by grating the yellow outside peel with the fine side of a cheese grater. Wrap the lemon in plastic wrap and refrigerate for another use.
Toss the asparagus spears in a shallow dish with the lemon zest and olive oil.
Spread the asparagus in a heavy baking sheet; roast for 15 minutes. Halfway through the cooking time, stir the asparagus to ensure even roasting. The asparagus are done when they are browned and slightly shriveled.
Nutritional Information Per Serving: Calories: 50, Protein: 3 g, Fat: 3 g, Carbohydrate: 5 g, Sodium: 5 mg, Potassium: 353 mg, Dietary Fiber: 1 g Exchanges: 1 Vegetable, 1/2 Fat
TACO SALAD WITH CUMIN DRESSING
Serves 8
Online at http://www.diabeticgourmet.com/recipes/html/41.shtml
Ingredients
8 tortillas
1 teaspoon powdered mustard
2 tablespoons Parmesan cheese, grated
1 teaspoon ground cumin
8 cups romaine lettuce
1/2 cup water
1/2 teaspoon salt
4 tablespoons vegetable oil
4 tablespoons red wine vinegar
4 cups turkey, chopped and cooked
1/4 teaspoon black pepper
1 teaspoon cumin seeds
1/4 teaspoon garlic powder
6 large ripe tomatoes, chopped
4 teaspoons lemon juice
2 cups cheddar cheese, grated
Directions
Toast the tortillas on a baking sheet in a 400F oven for about 10 minutes.
While hot, sprinkle on the Parmesan cheese. Cool and break into bite-size pieces.
Chop the lettuce and arrange it in the bottom of a salad bowl.
Make the cumin dressing by combining the salt, vinegar, pepper, garlic powder, lemon juice, mustard, cumin, water and oil in a bowl or jar.
Heat the turkey in a skillet with the cumin seeds. Sprinkle chunks of turkey over the lettuce. Add the tomato pieces and cheese. Pour on the cumin dressing and top with tortilla chips.
Nutritional Information (Per Serving): Calories: 205; Protein: 17 g; Fat: 11 g; Carbohydrates: 10 g; Exchanges: 1 Fat; 1/2 Bread/Starch; 1/2 Vegetable; 2 Lean Meat
Wednesday, June 11, 2014
Salad Days
Those of us growing up during the 1950s and early '60s frequently associated the word salad as synonymous with a lettuce-and-tomato-and-sometimes-an-onion concoction with an oil-and-vinegar dressing. Sure, sometimes there would be potato salad (a Big Deal at our house) or the occasional Waldorf salad, one had one someplace fancy. (We won't even mention the Jello-mould salad, a jiggling concoction with its very own moulding tin, usually with bits of fruit cocktail suspended inside.) No wonder many of us viewed salads as either: a) boring, b) lame, or c) something to be changed.
Now, I have no qualms with the occasional lettuce-and-tomato-and-sometimes-an-onion salad, occasional being the operative word, here. And I definitely love potato salad. But please...if you're going to bring me jello, with or without fruit suspended in it, please don't call it salad. Dessert? Yes. Snack? Okay. Salad? Um....no.
With that in mind, today's offerings are definitely not your run-of-the-mill boring salads. Enjoy!
DECADENT TROPICAL FRUIT SALAD
Not sure where this one came from, but it would almost make for a nice dessert or afternoon treat.
1 (8 oz.) package cream cheese, softened
2 (6 oz.) containers lemon yogurt
3/4 cup sugar
3 bananas, diced
1 (20 oz.) can crushed pineapple in juice, drained
1 (10-oz.) jar maraschino cherries, chopped and drained (reserve one whole cherry for garnish)
1/2 cup sweetened flaked coconut
1 cup chopped pecans
Mint leaves (for garnish)
In a large bowl, beat together first three ingredients until well mixed. Stir in remaining ingredients, except mint. Spoon into a 1 1/2-quart glass bowl. Garnish by putting reserved cherry in center and arranging mint leaves around it to form a flower. Cover and chill 1 to 2 hours before serving.
Number of Servings: 10-12
GRILLED SUMMER VEGETABLE SALAD WITH CHICKPEAS AND BASIL
Serves 4 to 6
Another one that I'm not sure on its origins. It had been on some recipe list that I'd once subscribed to, years ago. The writer, though, has added, "Enjoy the summer harvest with this delicious salad. Freshly grated parmesan provides the best flavor but experiment with other cheeses like feta, gruyère or Manchego, if you like."
2 tablespoons extra virgin olive oil, plus more for oiling the grill
1 yellow bell pepper, cored, seeded and quartered
1 red bell pepper, cored, seeded and quartered
1 small red onion, cut into thick rings
2 zucchini, thickly sliced lengthwise
2 yellow squash, thickly sliced lengthwise
2 cloves garlic, chopped
2 tablespoons red wine vinegar
2 tablespoons chopped basil
1 (15-ounce) can chickpeas, rinsed and drained
Salt and pepper to taste
1/2 cup grated parmesan cheese
Oil grill grates, then preheat grill to medium high heat. Working in batches, grill peppers, onions, zucchini and squash, flipping once, until just charred in parts and tender, 6 to 8 minutes total; transfer to a large platter as done. Set aside to let cool before cutting into bite-size pieces.
In a large bowl, combine grilled vegetables, garlic, vinegar, oil, basil, chickpeas, salt and pepper. Garnish with parmesan and serve immediately or cover and chill until ready to serve.
Nutrition Per serving (about 11oz/326g-wt.): 230 calories (80 from fat), 9 g total fat, 2.5 g saturated fat, 5 mg cholesterol, 620 mg sodium, 29 g total carbohydrate (7g dietary fiber, 5g sugar), 10 g protein
WATERGATE SALAD
The recipe ends with "From GE." Not sure, since it's an old email. This, like the infamous Jello salad, sounds more dessert-ish than actual side-dish.
Ingredients
1 small box (3-1/2 ounce) pistachio instant pudding mix
1 can (8 ounces) crushed pineapple
1 container (9 ounces) non-dairy frozen whipped cream topping, thawed
1 cup colored marshmallows
1 cup flaked coconut (optional)
Chopped nuts (optional)
Preparation
Mix all ingredients together and spoon into a casserole dish or bowl.
Top with additional colored marshmallows.
Chill until set.
TUSCAN BEAN SALAD
from Diabetic Gourmet. Great for a light summer lunch by itself!
Yield: 2 servings
Source: "Mix 'N Match Meals in Minutes for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/13.shtml
Ingredients
1 cup rinsed and drained small white beans (cannellini or navy)
1/4 cup diced red onion
1 (6 ounce) can white meat tuna packed in water
1/2 cup chopped fresh parsley, divided
2 tablespoons plus 2 teaspoons Paul Newman's Oil and Balsamic Vinegar Salad Dressing
Salt and freshly ground black pepper to taste
1/2 head red leaf lettuce
2 cups tomatoes, cut into 1/2-inch pieces
Directions
Place beans in a serving bowl and add onion.
Drain tuna and break into large flakes. Add to the beans. Add half the parsley, 2 tablespoons dressing, and salt and pepper to taste. Gently toss.
Arrange lettuce leaves on a serving platter and spoon salad over the leaves.
Toss tomatoes with 2 teaspoons dressing, add salt and pepper to taste, and toss again. Arrange tomatoes around edges of salad plate. Sprinkle tuna and tomatoes with the remaining parsley and serve.
Nutritional Information Per Serving (1/2 of recipe): Calories: 352, Fat: 8 g, Cholesterol: 21 mg, Sodium: 612 mg, Carbohydrate: 36 g, Dietary Fiber: 10 g, Sugars: 8 g, Protein: 30 g
Diabetic Exchanges: 1-1/2 Starch, 3 Very Lean Meat, 2 Vegetable, 1 Fat
AMAZING VEGAN "CHICKEN" SALAD
Another recipe that I have no clue of the origins. Maybe some vegetarian emailing list? Very yummy, though.
Serves 4
Ingredients (use vegan versions):
2 cups vegan "chicken" tenders
1/4 cup diced celery
1/4 of a small onion, diced
5 to 10 thinly sliced grapes
1/4 cup slivered almonds
1 teaspoon of sweet relish
pinch of baby dill
salt and pepper to taste
4 heaping tablespoons of Veganaise
Directions:
Fry up the "chicken" tenders in a bit of oil. Let them thaw and brown until they are golden (about 10 minutes). Toast the slivered almonds in the oven for a few minutes (5 to 7 min.) Remove both "chicken" and almonds from heat and let cool for a few minutes. Cut up the tenders so they are a bit smaller. Add 2 tablespoons of veganaise to the "chicken" tenders. Chop up the celery, onion, grapes, and dill. Add to the "chicken" and veganaise and stir. Add the other two tablespoons of veganaise and almonds to the mixture. Add a bit of sweet relish, salt, and pepper to taste. Stir and enjoy! This is incredibly delicious!!
Now, I have no qualms with the occasional lettuce-and-tomato-and-sometimes-an-onion salad, occasional being the operative word, here. And I definitely love potato salad. But please...if you're going to bring me jello, with or without fruit suspended in it, please don't call it salad. Dessert? Yes. Snack? Okay. Salad? Um....no.
With that in mind, today's offerings are definitely not your run-of-the-mill boring salads. Enjoy!
DECADENT TROPICAL FRUIT SALAD
Not sure where this one came from, but it would almost make for a nice dessert or afternoon treat.
1 (8 oz.) package cream cheese, softened
2 (6 oz.) containers lemon yogurt
3/4 cup sugar
3 bananas, diced
1 (20 oz.) can crushed pineapple in juice, drained
1 (10-oz.) jar maraschino cherries, chopped and drained (reserve one whole cherry for garnish)
1/2 cup sweetened flaked coconut
1 cup chopped pecans
Mint leaves (for garnish)
In a large bowl, beat together first three ingredients until well mixed. Stir in remaining ingredients, except mint. Spoon into a 1 1/2-quart glass bowl. Garnish by putting reserved cherry in center and arranging mint leaves around it to form a flower. Cover and chill 1 to 2 hours before serving.
Number of Servings: 10-12
GRILLED SUMMER VEGETABLE SALAD WITH CHICKPEAS AND BASIL
Serves 4 to 6
Another one that I'm not sure on its origins. It had been on some recipe list that I'd once subscribed to, years ago. The writer, though, has added, "Enjoy the summer harvest with this delicious salad. Freshly grated parmesan provides the best flavor but experiment with other cheeses like feta, gruyère or Manchego, if you like."
2 tablespoons extra virgin olive oil, plus more for oiling the grill
1 yellow bell pepper, cored, seeded and quartered
1 red bell pepper, cored, seeded and quartered
1 small red onion, cut into thick rings
2 zucchini, thickly sliced lengthwise
2 yellow squash, thickly sliced lengthwise
2 cloves garlic, chopped
2 tablespoons red wine vinegar
2 tablespoons chopped basil
1 (15-ounce) can chickpeas, rinsed and drained
Salt and pepper to taste
1/2 cup grated parmesan cheese
Oil grill grates, then preheat grill to medium high heat. Working in batches, grill peppers, onions, zucchini and squash, flipping once, until just charred in parts and tender, 6 to 8 minutes total; transfer to a large platter as done. Set aside to let cool before cutting into bite-size pieces.
In a large bowl, combine grilled vegetables, garlic, vinegar, oil, basil, chickpeas, salt and pepper. Garnish with parmesan and serve immediately or cover and chill until ready to serve.
Nutrition Per serving (about 11oz/326g-wt.): 230 calories (80 from fat), 9 g total fat, 2.5 g saturated fat, 5 mg cholesterol, 620 mg sodium, 29 g total carbohydrate (7g dietary fiber, 5g sugar), 10 g protein
WATERGATE SALAD
The recipe ends with "From GE." Not sure, since it's an old email. This, like the infamous Jello salad, sounds more dessert-ish than actual side-dish.
Ingredients
1 small box (3-1/2 ounce) pistachio instant pudding mix
1 can (8 ounces) crushed pineapple
1 container (9 ounces) non-dairy frozen whipped cream topping, thawed
1 cup colored marshmallows
1 cup flaked coconut (optional)
Chopped nuts (optional)
Preparation
Mix all ingredients together and spoon into a casserole dish or bowl.
Top with additional colored marshmallows.
Chill until set.
TUSCAN BEAN SALAD
from Diabetic Gourmet. Great for a light summer lunch by itself!
Yield: 2 servings
Source: "Mix 'N Match Meals in Minutes for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/13.shtml
Ingredients
1 cup rinsed and drained small white beans (cannellini or navy)
1/4 cup diced red onion
1 (6 ounce) can white meat tuna packed in water
1/2 cup chopped fresh parsley, divided
2 tablespoons plus 2 teaspoons Paul Newman's Oil and Balsamic Vinegar Salad Dressing
Salt and freshly ground black pepper to taste
1/2 head red leaf lettuce
2 cups tomatoes, cut into 1/2-inch pieces
Directions
Place beans in a serving bowl and add onion.
Drain tuna and break into large flakes. Add to the beans. Add half the parsley, 2 tablespoons dressing, and salt and pepper to taste. Gently toss.
Arrange lettuce leaves on a serving platter and spoon salad over the leaves.
Toss tomatoes with 2 teaspoons dressing, add salt and pepper to taste, and toss again. Arrange tomatoes around edges of salad plate. Sprinkle tuna and tomatoes with the remaining parsley and serve.
Nutritional Information Per Serving (1/2 of recipe): Calories: 352, Fat: 8 g, Cholesterol: 21 mg, Sodium: 612 mg, Carbohydrate: 36 g, Dietary Fiber: 10 g, Sugars: 8 g, Protein: 30 g
Diabetic Exchanges: 1-1/2 Starch, 3 Very Lean Meat, 2 Vegetable, 1 Fat
AMAZING VEGAN "CHICKEN" SALAD
Another recipe that I have no clue of the origins. Maybe some vegetarian emailing list? Very yummy, though.
Serves 4
Ingredients (use vegan versions):
2 cups vegan "chicken" tenders
1/4 cup diced celery
1/4 of a small onion, diced
5 to 10 thinly sliced grapes
1/4 cup slivered almonds
1 teaspoon of sweet relish
pinch of baby dill
salt and pepper to taste
4 heaping tablespoons of Veganaise
Directions:
Fry up the "chicken" tenders in a bit of oil. Let them thaw and brown until they are golden (about 10 minutes). Toast the slivered almonds in the oven for a few minutes (5 to 7 min.) Remove both "chicken" and almonds from heat and let cool for a few minutes. Cut up the tenders so they are a bit smaller. Add 2 tablespoons of veganaise to the "chicken" tenders. Chop up the celery, onion, grapes, and dill. Add to the "chicken" and veganaise and stir. Add the other two tablespoons of veganaise and almonds to the mixture. Add a bit of sweet relish, salt, and pepper to taste. Stir and enjoy! This is incredibly delicious!!
Tuesday, June 10, 2014
The Bread of Life
One of the things I absolutely love is homemade bread. And what's not to love? The way it makes the whole house smell, the yummy goodness...Since we don't always have time for yeast bread, today's offerings include a couple of quick breads, biscuits and rolls. Enjoy!
SWEET POTATO BREAD
Fiona Haynes, of About.com's Low Fat cooking blog, writes, "Enjoy a slice of sweet potato bread as a snack or pack one for lunch. If you don't like dates, use raisins instead."
Cook Time: 1 hour, 5 minutes
Ingredients:
1 cup whole-wheat flour
1/2 cup all-purpose flour
2 tsp baking powder
1/2 tsp cinnamon
1/8 tsp nutmeg
1/2 cup firmly-packed brown sugar
1 large egg, lightly beaten
1/2 cup no-sugar-added applesauce
1/4 cup nonfat milk
1 cup mashed sweet potato
2/3 cup chopped dates
Preparation:
Preheat oven to 350 degrees Combine flour, baking powder, cinnamon, nutmeg and sugar in a large bowl. Place egg, milk, applesauce in a small bowl. Add wet ingredients to dry. Stir in mashed sweet potato, followed by chopped dates. Spoon batter into a 9 x 5 loaf pan coated with nonstick cooking spray.
Bake for 1 hour or until toothpick inserted in center comes out clean.
Yield one loaf, 12 slices
Per Slice: Calories 179, Calories from Fat 7, Total Fat 0.8g (sat 0.1g), Cholesterol 0.1mg, Sodium 64mg, Carbohydrate 34.8g, Fiber 3.1g, Protein 3.1g
CRANBERRY ORANGE QUICK BREAD
Elizabeth Yetter does the Bread Baking blog on About.com. She wrote, "Enjoy the sweet taste of dried cranberries and the aroma of oranges with this delicious recipe for cranberry orange quick bread. The quick bread batter is made into 3 mini loaves that are perfect for family gatherings and gift giving. Individual loaves can be wrapped in foil, bagged, and frozen if they are not glazed."
Prep Time: 15 minutes; Cook Time: 1 hour
Ingredients:
3 cups all-purpose flour
1 tbsp baking powder
1 tbsp cinnamon
pinch of salt
2/3 cup butter, chilled
3/4 cup brown sugar
3/4 cup dried cranberries
rind and juice from medium orange
milk (see instructions)
2 eggs, lightly beaten
1/3 cup confectioner’s sugar
water
Preparation:
Grease 3 mini loaf pans.
Preheat oven 350 degrees F.
In large bowl, mix together flour, baking powder, cinnamon, and salt.
Cut butter into thin slices and add to bowl. Break butter into mixture with fingers until mixture is crumbly.
Stir in brown sugar. Stir in cranberries.
Grate the rind off of one medium orange. Add rind to the mixture.
Cut orange in half and squeeze juice out into bowl. Remove any seeds from juice.
Pour orange juice (it should be about 1/4 cup) into liquid measuring cup. Add enough milk to the orange juice to make 3/4 cup.
Pour orange juice and milk into mixture. Add eggs and stir. Batter should be thick but not dry. If necessary, add more milk, a tablespoon at a time. Scrape batter into three greased mini loaf pans.
Bake at 350 degrees F for 1 hour or until done.
Turn loaves out and let cool on rack.
In small bowl, add enough water to confectioner’s sugar to make a thin icing. Drizzle icing over loaves.
VEGAN ROSEMARY-CHEESE BISCUITS
I'm not sure where this one came from, but whoever came up with it wrote, "My grandmother made a nonvegan version of these biscuits when she was a child. With a few tasty modifications, the biscuits are vegan and better than ever!"
2 cups flour
1 Tbsp. baking powder
1/2 tsp. salt
1/4 cup margarine
1 cup soy milk
1/2 cup vegan cheddar cheese
1 Tbsp. crushed dried rosemary
1 Tbsp. dried basil
1 Tbsp. sage
1 Tbsp. rubbed thyme
Preheat the oven to 375°F.
Put all the ingredients in a bowl and mix by hand. Drop by tablespoonful onto a greased baking sheet. Cook for 10 to 12 minutes.
Makes approximately 1 dozen
MAPLE WHEAT ROLLS
This one's also a mystery as to where it came from. Whoever sent it wrote, "Serve these sweet rolls fresh out of the oven for a perfect side to any meal." And while it does call for yeast, it's worth the effort.
1 1/2 cups warm water
3 Tbsp. maple syrup
1 pkg. dry yeast
1/4 cup canola oil
1 1/2 cups whole wheat flour
1 tsp. salt
2 1/2 cups white flour
Oil for brushing
Combine the water and maple syrup in a large bowl. Add the yeast and stir to dissolve. Cover with a towel and let sit until bubbly.
Add the canola oil, whole wheat flour, and salt, mixing well. Knead on a well-floured surface and gradually incorporate the white flour. The dough will be slightly sticky.
Cover with a bowl until doubled in size, about 30 to 60 minutes. Roll into 12 to 16 biscuits. Place on an oiled pan and brush the tops with oil. Let rise.
Bake at 400°F for 20 to 25 minutes, until golden brown.
Makes approximately 1 dozen
SWEET POTATO BREAD
Fiona Haynes, of About.com's Low Fat cooking blog, writes, "Enjoy a slice of sweet potato bread as a snack or pack one for lunch. If you don't like dates, use raisins instead."
Cook Time: 1 hour, 5 minutes
Ingredients:
1 cup whole-wheat flour
1/2 cup all-purpose flour
2 tsp baking powder
1/2 tsp cinnamon
1/8 tsp nutmeg
1/2 cup firmly-packed brown sugar
1 large egg, lightly beaten
1/2 cup no-sugar-added applesauce
1/4 cup nonfat milk
1 cup mashed sweet potato
2/3 cup chopped dates
Preparation:
Preheat oven to 350 degrees Combine flour, baking powder, cinnamon, nutmeg and sugar in a large bowl. Place egg, milk, applesauce in a small bowl. Add wet ingredients to dry. Stir in mashed sweet potato, followed by chopped dates. Spoon batter into a 9 x 5 loaf pan coated with nonstick cooking spray.
Bake for 1 hour or until toothpick inserted in center comes out clean.
Yield one loaf, 12 slices
Per Slice: Calories 179, Calories from Fat 7, Total Fat 0.8g (sat 0.1g), Cholesterol 0.1mg, Sodium 64mg, Carbohydrate 34.8g, Fiber 3.1g, Protein 3.1g
CRANBERRY ORANGE QUICK BREAD
Elizabeth Yetter does the Bread Baking blog on About.com. She wrote, "Enjoy the sweet taste of dried cranberries and the aroma of oranges with this delicious recipe for cranberry orange quick bread. The quick bread batter is made into 3 mini loaves that are perfect for family gatherings and gift giving. Individual loaves can be wrapped in foil, bagged, and frozen if they are not glazed."
Prep Time: 15 minutes; Cook Time: 1 hour
Ingredients:
3 cups all-purpose flour
1 tbsp baking powder
1 tbsp cinnamon
pinch of salt
2/3 cup butter, chilled
3/4 cup brown sugar
3/4 cup dried cranberries
rind and juice from medium orange
milk (see instructions)
2 eggs, lightly beaten
1/3 cup confectioner’s sugar
water
Preparation:
Grease 3 mini loaf pans.
Preheat oven 350 degrees F.
In large bowl, mix together flour, baking powder, cinnamon, and salt.
Cut butter into thin slices and add to bowl. Break butter into mixture with fingers until mixture is crumbly.
Stir in brown sugar. Stir in cranberries.
Grate the rind off of one medium orange. Add rind to the mixture.
Cut orange in half and squeeze juice out into bowl. Remove any seeds from juice.
Pour orange juice (it should be about 1/4 cup) into liquid measuring cup. Add enough milk to the orange juice to make 3/4 cup.
Pour orange juice and milk into mixture. Add eggs and stir. Batter should be thick but not dry. If necessary, add more milk, a tablespoon at a time. Scrape batter into three greased mini loaf pans.
Bake at 350 degrees F for 1 hour or until done.
Turn loaves out and let cool on rack.
In small bowl, add enough water to confectioner’s sugar to make a thin icing. Drizzle icing over loaves.
VEGAN ROSEMARY-CHEESE BISCUITS
I'm not sure where this one came from, but whoever came up with it wrote, "My grandmother made a nonvegan version of these biscuits when she was a child. With a few tasty modifications, the biscuits are vegan and better than ever!"
2 cups flour
1 Tbsp. baking powder
1/2 tsp. salt
1/4 cup margarine
1 cup soy milk
1/2 cup vegan cheddar cheese
1 Tbsp. crushed dried rosemary
1 Tbsp. dried basil
1 Tbsp. sage
1 Tbsp. rubbed thyme
Preheat the oven to 375°F.
Put all the ingredients in a bowl and mix by hand. Drop by tablespoonful onto a greased baking sheet. Cook for 10 to 12 minutes.
Makes approximately 1 dozen
MAPLE WHEAT ROLLS
This one's also a mystery as to where it came from. Whoever sent it wrote, "Serve these sweet rolls fresh out of the oven for a perfect side to any meal." And while it does call for yeast, it's worth the effort.
1 1/2 cups warm water
3 Tbsp. maple syrup
1 pkg. dry yeast
1/4 cup canola oil
1 1/2 cups whole wheat flour
1 tsp. salt
2 1/2 cups white flour
Oil for brushing
Combine the water and maple syrup in a large bowl. Add the yeast and stir to dissolve. Cover with a towel and let sit until bubbly.
Add the canola oil, whole wheat flour, and salt, mixing well. Knead on a well-floured surface and gradually incorporate the white flour. The dough will be slightly sticky.
Cover with a bowl until doubled in size, about 30 to 60 minutes. Roll into 12 to 16 biscuits. Place on an oiled pan and brush the tops with oil. Let rise.
Bake at 400°F for 20 to 25 minutes, until golden brown.
Makes approximately 1 dozen
Monday, June 9, 2014
Meatless Monday
Today is Meatless Monday. Here are some yummy vegetarian recipes; most are from Vegetarian Times, and one is from About.com.
MINI COCONUT CREAM PIES
Makes 6 pies
30 minutes or fewer
These little coconut pies are sturdy enough to travel in a lunch box or picnic basket. Check the baking section at your grocery store for vegan-friendly, ready-made graham cracker pie crusts.
1/3 cup sweet flake coconut
6 oz. soft silken tofu, drained
1/3 cup sugar
5 Tbs. cornstarch
1 14-oz. can light coconut milk
1 tsp. vanilla extract
1/8 tsp. coconut extract
6 mini graham cracker pie crusts
Preheat oven to 350°F. Spread coconut on baking sheet, and toast 5 minutes, shaking pan occasionally, or until golden.
Blend tofu in blender or food processor 2 to 3 minutes, or until smooth. Set aside.
Whisk together sugar and cornstarch in saucepan. Whisk in coconut milk, and cook over medium-high heat 8 minutes, or until thickened, whisking constantly.
Remove pan from heat. Fold in tofu, vanilla and coconut extracts, and coconut. Divide among mini pie crusts, and chill.
nutritional information Per Pie: Calories: 283; Protein: 3 g; Total Fat: 13 g; Saturated Fat: 6 g; Carbohydrates: 37 g; Cholesterol: 0 mg; Sodium: 134 mg; Fiber: 1 g; Sugar: 18 g; Vegan
From the June 2009 issue of vegetarian Times.VEGAN BLUEBERRY MUFFINS
serves 12
The recipe starts with, “I came up with this because I couldn’t find easy baked-goods recipes for vegans,” says Laurie Dolan, a California resident and a mother of two boys. “I saw in a PETA newsletter a while back that you could substitute applesauce and baking powder for eggs, so I started experimenting with basic cookie, cake, and muffin recipes. One of my favorite results was this blueberry muffin recipe.”
1/4 cup soy margarine
1/2 cup unsweetened applesauce
1/2 tsp. salt
1 cup granulated sugar
2 cups all-purpose flour
1 Tbs. baking powder
1 tsp. vanilla extract
1/2 cup soymilk
2 cups fresh blueberries
Preheat oven to 350F. Line 1/3-cup muffin cups with paper liners, or spray with cooking spray.
Mix all ingredients together in mixing bowl. Spoon into muffin cups, filling three-quarters full.
Bake 35 minutes, or until tops are firm. Cool slightly on rack.
nutritional information per serving: Calories: 200; Protein: 3 g; Total Fat: 4 g; Carbohydrates: 38 g; Sodium: 270 mg; Fiber: 1 g; Sugar: 21 g; Vegan
From the June 2005 issue
VEGETABLES KORMA
Serves 2
30 minutes or fewer
Recipe reads, "The only nontraditional thing about this Indian dish is the frozen vegetables. To make it vegan, substitute light coconut milk for the evaporated milk or heavy cream."
1/2 cup basmati rice
2 medium tomatoes, cut into chunks
1/2 small white onion, cut into chunks
1 1/2 Tbs. minced fresh ginger
1 Tbs. vegetable oil
1/2 tsp. garam masala or curry powder
1/4 tsp. plus 1/8 tsp. ground cardamom
2 Tbs. golden raisins
2 cups frozen mixed vegetables, such as green beans, cauliflower, carrots, lima beans, and zucchini (12 oz.)
1 7-oz. can chickpeas, rinsed and drained (3/4 cup), optional
3 Tbs. fat-free evaporated milk or heavy cream
1 Tbs. toasted slivered almonds, optional
Cook rice according to package directions.
Purée tomatoes, onion, and ginger to paste in food processor or blender.
Heat oil in saucepan over medium heat. Add garam masala and cardamom, and cook 30 seconds, or until fragrant, stirring constantly. Add tomato purée and raisins. Simmer 2 minutes, or until sauce thickens slightly.
Stir in frozen vegetables; chickpeas, if using; and evaporated milk. Season with salt and pepper, if desired. Cover, reduce heat to medium-low, and simmer 6 to 7 minutes, or until vegetables are tender. Serve over rice. Sprinkle with almonds, if using.
nutritional information Per 1 1/4-cup sauce over 1/2 cup rice: Calories: 415; Protein: 9 g; Total Fat: 7 g; Saturated Fat: 1 g; Carbohydrates: 82 g; Cholesterol: 0 mg; Sodium: 69 mg; Fiber: 7 g; Sugar: 19 g; Gluten-Free
From the February 2010 issue, p.30
CARROT AND ZUCCHINI SOUP
This is from Fiona Haynes, who runs About.com's Low Fat Cooking blog. I've substituted vegetarian broth for the chicken broth that the original recipe lists.
Fiona writes, "Why settle for canned soup when you make your own heartier fresh-tasting soup without all those additives? This carrot and zucchini soup is pureed to make a deliciously filling soup to warm you on cool Autumn days. Enjoy with a slice of crusty whole-grain bread."
Cook Time: 30 minutes
Ingredients:
2 tsp olive oil
1 medium onion, finely chopped
1 lb carrots, peeled and sliced
1 lb zucchini, unpeeled and sliced
2 tsp curry powder
3 1/2 cups fat-free, low-sodium vegetable broth
1/4 cup freshly chopped parsley
Preparation:
Sauté onions in a soup pot for 5 minutes, or until softened. Add carrots and zucchini, followed by curry powder. Stir for 1-2 minutes. Add chicken broth. Bring to a boil, then reduce heat and simmer for 20 minutes, until vegetables are tender. Add chopped parsley. Transfer soup to a blender and blend until smooth, working in two batches.
Makes 6 servings.
Per Serving: Calories 81, Calories from Fat 16, Total Fat 1.8g (sat 0.2g), Cholesterol 0mg, Sodium 65mg, Carbohydrate 13.4g, Fiber 4g, Protein 2.8g
MINI COCONUT CREAM PIES
Makes 6 pies
30 minutes or fewer
These little coconut pies are sturdy enough to travel in a lunch box or picnic basket. Check the baking section at your grocery store for vegan-friendly, ready-made graham cracker pie crusts.
1/3 cup sweet flake coconut
6 oz. soft silken tofu, drained
1/3 cup sugar
5 Tbs. cornstarch
1 14-oz. can light coconut milk
1 tsp. vanilla extract
1/8 tsp. coconut extract
6 mini graham cracker pie crusts
Preheat oven to 350°F. Spread coconut on baking sheet, and toast 5 minutes, shaking pan occasionally, or until golden.
Blend tofu in blender or food processor 2 to 3 minutes, or until smooth. Set aside.
Whisk together sugar and cornstarch in saucepan. Whisk in coconut milk, and cook over medium-high heat 8 minutes, or until thickened, whisking constantly.
Remove pan from heat. Fold in tofu, vanilla and coconut extracts, and coconut. Divide among mini pie crusts, and chill.
nutritional information Per Pie: Calories: 283; Protein: 3 g; Total Fat: 13 g; Saturated Fat: 6 g; Carbohydrates: 37 g; Cholesterol: 0 mg; Sodium: 134 mg; Fiber: 1 g; Sugar: 18 g; Vegan
From the June 2009 issue of vegetarian Times.VEGAN BLUEBERRY MUFFINS
serves 12
The recipe starts with, “I came up with this because I couldn’t find easy baked-goods recipes for vegans,” says Laurie Dolan, a California resident and a mother of two boys. “I saw in a PETA newsletter a while back that you could substitute applesauce and baking powder for eggs, so I started experimenting with basic cookie, cake, and muffin recipes. One of my favorite results was this blueberry muffin recipe.”
1/4 cup soy margarine
1/2 cup unsweetened applesauce
1/2 tsp. salt
1 cup granulated sugar
2 cups all-purpose flour
1 Tbs. baking powder
1 tsp. vanilla extract
1/2 cup soymilk
2 cups fresh blueberries
Preheat oven to 350F. Line 1/3-cup muffin cups with paper liners, or spray with cooking spray.
Mix all ingredients together in mixing bowl. Spoon into muffin cups, filling three-quarters full.
Bake 35 minutes, or until tops are firm. Cool slightly on rack.
nutritional information per serving: Calories: 200; Protein: 3 g; Total Fat: 4 g; Carbohydrates: 38 g; Sodium: 270 mg; Fiber: 1 g; Sugar: 21 g; Vegan
From the June 2005 issue
VEGETABLES KORMA
Serves 2
30 minutes or fewer
Recipe reads, "The only nontraditional thing about this Indian dish is the frozen vegetables. To make it vegan, substitute light coconut milk for the evaporated milk or heavy cream."
1/2 cup basmati rice
2 medium tomatoes, cut into chunks
1/2 small white onion, cut into chunks
1 1/2 Tbs. minced fresh ginger
1 Tbs. vegetable oil
1/2 tsp. garam masala or curry powder
1/4 tsp. plus 1/8 tsp. ground cardamom
2 Tbs. golden raisins
2 cups frozen mixed vegetables, such as green beans, cauliflower, carrots, lima beans, and zucchini (12 oz.)
1 7-oz. can chickpeas, rinsed and drained (3/4 cup), optional
3 Tbs. fat-free evaporated milk or heavy cream
1 Tbs. toasted slivered almonds, optional
Cook rice according to package directions.
Purée tomatoes, onion, and ginger to paste in food processor or blender.
Heat oil in saucepan over medium heat. Add garam masala and cardamom, and cook 30 seconds, or until fragrant, stirring constantly. Add tomato purée and raisins. Simmer 2 minutes, or until sauce thickens slightly.
Stir in frozen vegetables; chickpeas, if using; and evaporated milk. Season with salt and pepper, if desired. Cover, reduce heat to medium-low, and simmer 6 to 7 minutes, or until vegetables are tender. Serve over rice. Sprinkle with almonds, if using.
nutritional information Per 1 1/4-cup sauce over 1/2 cup rice: Calories: 415; Protein: 9 g; Total Fat: 7 g; Saturated Fat: 1 g; Carbohydrates: 82 g; Cholesterol: 0 mg; Sodium: 69 mg; Fiber: 7 g; Sugar: 19 g; Gluten-Free
From the February 2010 issue, p.30
CARROT AND ZUCCHINI SOUP
This is from Fiona Haynes, who runs About.com's Low Fat Cooking blog. I've substituted vegetarian broth for the chicken broth that the original recipe lists.
Fiona writes, "Why settle for canned soup when you make your own heartier fresh-tasting soup without all those additives? This carrot and zucchini soup is pureed to make a deliciously filling soup to warm you on cool Autumn days. Enjoy with a slice of crusty whole-grain bread."
Cook Time: 30 minutes
Ingredients:
2 tsp olive oil
1 medium onion, finely chopped
1 lb carrots, peeled and sliced
1 lb zucchini, unpeeled and sliced
2 tsp curry powder
3 1/2 cups fat-free, low-sodium vegetable broth
1/4 cup freshly chopped parsley
Preparation:
Sauté onions in a soup pot for 5 minutes, or until softened. Add carrots and zucchini, followed by curry powder. Stir for 1-2 minutes. Add chicken broth. Bring to a boil, then reduce heat and simmer for 20 minutes, until vegetables are tender. Add chopped parsley. Transfer soup to a blender and blend until smooth, working in two batches.
Makes 6 servings.
Per Serving: Calories 81, Calories from Fat 16, Total Fat 1.8g (sat 0.2g), Cholesterol 0mg, Sodium 65mg, Carbohydrate 13.4g, Fiber 4g, Protein 2.8g
Thursday, May 29, 2014
Diabetic Recipes
I've known many people over the years who have had diabetes, and have cooked for several of these friends and family members. If you've never had to cook for someone with diabetes, the first thing that comes to your mind would be Wow! I'm glad I don't! Too many rules, too many things I'd never be able to fix, just 'way too intimidating! And if you suddenly find yourself trying to cook for a diabetic, especially if you or a family member have been recently diagnosed, the idea can be daunting.
Fortunately, there are several reputable websites that can help you learn how to cook delicious meals that the entire family can eat, including the diabetic. One of my favorites is Diabetic Gourmet. Since I've cooked for a diabetic or two, I've tried numerous recipes from their site. Here are a few of their more recent offerings.
PEACH MELBA
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
View Online: http://diabeticgourmet.com/recipes/html/575.shtml
Ingredients
4 large ripe peaches
2 cup plus 2 tablespoons raspberries
1/2 cup part-skim ricotta cheese
2 tablespoons non-fat dry milk powder plus water to make 1/4 cup
1 tablespoon unsweetened grape juice
Directions
Blanch peaches by dropping them in boiling water for 30 seconds. Remove, run under cold water and peel off skins. Cut in half, discard pits and place 2 peach halves on each of 4 individual dessert dishes.
Puree raspberries with remaining ingredients, reserving 2 tablespoons of berries for garnish. Spoon puree over peaches, top with berries and serve cold.
Nutritional Information Per Serving
Calories: 112 ; Protein: 5 g ; Fat: 3 g ; Sodium: 50 mg; Cholesterol: 10 mg ; Carbohydrates: 18 g
Exchanges: 1 Fruit, 1 Milk
BUTTERSCOTCH OATMEAL COOKIES
Find this recipe at: http://www.diabeticgourmet.com/recipes/html/1082.shtml
Yes, you really can have cookies if you're a diabetic. Just remember: Moderation! Note the serving size: 1 cookie. Not a dozen, not the whole batch. But one is better than none, right? And you can always have another later on in the day. (Just remember to follow your doctor's orders regarding your diet. If he or she says not to have these, then it's always best to follow that advice.)
Yield: about 4 dozen cookies; Serving size: 1 cookie
Ingredients
1-1/4 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1 cup (2 sticks) butter or margarine, softened
1/3 cup Splenda Sugar Blend for Baking
3/4 cup packed brown sugar
2 large eggs
1 teaspoon vanilla extract or grated peel of 1 orange
3 cups quick or old-fashioned oats
1 2/3 cups (11-ounce package)
Nestle Toll House Butter-scotch Flavored Morsels
Directions
Preheat oven to 375F.
Combine flour, baking soda, cinnamon and salt in small bowl. Beat butter, sugar blend, brown sugar, eggs and vanilla extract in large mixer bowl. Gradually beat in flour mixture. Stir in oats and morsels. Drop by rounded tablespoon onto ungreased baking sheets.
Bake 7 to 8 minutes for chewy cookies, 9 to 10 minutes for crisp cookies. Cool on baking sheets 2 minutes; remove to wire racks to cool completely.
Nutritional Information Per Serving
Calories: 130 ; Protein: 1 g ; Fat: 7 g ; Sodium: 90 mg; Cholesterol: 20 mg ; Carbohydrates: 16 g
FRESH SPINACH SALAD
Yield: 6 cups (4 servings)
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
View Online: http://diabeticgourmet.com/recipes/html/578.shtml
Ingredients
5 cups (5 ounces) packed torn spinach leaves (about 1/2 of a 10-ounce bag), washed and thick stems removed
1-1/2 cups (3 ounces) thinly sliced mushrooms
1/3 cup thinly sliced red onion rings
1/3 cup prepared fat-free or light red French or honey Dijon salad dressing
1/8 teaspoon freshly ground pepper
1/4 cup croutons (optional)
Directions
In a large bowl, combine the spinach, mushrooms, and onion; toss to mix.
Drizzle the dressing over the salad; toss to coat the greens.
Sprinkle the salad with freshly ground pepper and top with croutons if desired.
Nutritional Information Per Serving
Calories: 50 ; Protein: 2 g ; Sodium: 208 mg; Cholesterol: 0 mg ; Dietary Fiber: 1 g ; Sugars: 7 g ; Carbohydrates: 10 g
Exchanges: 1/2 Starch, 1 Vegetable
MINESTRONE SOUP
Yield: 4 servings (about 1 cup each)
Source: Cooking with The Diabetic Chef
Book Info: http://diabeticgourmet.com/book_archive/details/23.shtml
View Online: http://diabeticgourmet.com/recipes/html/498.shtml
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Nutritional Information Per Serving
Calories: 110 ; Protein: 7 g ; Fat: 3 g ; Sodium: 283 mg; Cholesterol: 3 mg ; Carbohydrates: 15 g; Dietary Fiber: 5 g, Sugars: 3 g
Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
Find great DINNER recipes at: http://diabeticgourmet.com/recipes/Main_Courses/
TWO BEAN CHILI
Yield: Makes about 7 cups (7 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View Online: http://diabeticgourmet.com/recipes/html/509.shtml
Ingredients
2 onions, coarsely chopped
2 cloves garlic, minced
2 teaspoons canola, corn, or olive oil
One 14-15 ounce can stewed tomatoes with juice
1 can or bottle beer (12 ounces)
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon hot pepper sauce, or 1 tablespoon hot salsa or picante sauce
1/4 teaspoon salt (optional)
One 15-ounce can pinto beans, rinsed and drained
One 15-ounce can dark red kidney beans, rinsed and drained
1 large green bell pepper, cored, seeded, and coarsely chopped
Directions
Saute the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired).
Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer.
Nutritional Information Per Serving
Calories: 173 ; Protein: 9 g ; Fat: 2 g ; Sodium: 238 mg; Cholesterol: 0 mg ; Carbohydrates: 32 g
Exchanges: 1-1/2 Starch, 2 Vegetable
Fortunately, there are several reputable websites that can help you learn how to cook delicious meals that the entire family can eat, including the diabetic. One of my favorites is Diabetic Gourmet. Since I've cooked for a diabetic or two, I've tried numerous recipes from their site. Here are a few of their more recent offerings.
PEACH MELBA
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
View Online: http://diabeticgourmet.com/recipes/html/575.shtml
Ingredients
4 large ripe peaches
2 cup plus 2 tablespoons raspberries
1/2 cup part-skim ricotta cheese
2 tablespoons non-fat dry milk powder plus water to make 1/4 cup
1 tablespoon unsweetened grape juice
Directions
Blanch peaches by dropping them in boiling water for 30 seconds. Remove, run under cold water and peel off skins. Cut in half, discard pits and place 2 peach halves on each of 4 individual dessert dishes.
Puree raspberries with remaining ingredients, reserving 2 tablespoons of berries for garnish. Spoon puree over peaches, top with berries and serve cold.
Nutritional Information Per Serving
Calories: 112 ; Protein: 5 g ; Fat: 3 g ; Sodium: 50 mg; Cholesterol: 10 mg ; Carbohydrates: 18 g
Exchanges: 1 Fruit, 1 Milk
BUTTERSCOTCH OATMEAL COOKIES
Find this recipe at: http://www.diabeticgourmet.com/recipes/html/1082.shtml
Yes, you really can have cookies if you're a diabetic. Just remember: Moderation! Note the serving size: 1 cookie. Not a dozen, not the whole batch. But one is better than none, right? And you can always have another later on in the day. (Just remember to follow your doctor's orders regarding your diet. If he or she says not to have these, then it's always best to follow that advice.)
Yield: about 4 dozen cookies; Serving size: 1 cookie
Ingredients
1-1/4 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1 cup (2 sticks) butter or margarine, softened
1/3 cup Splenda Sugar Blend for Baking
3/4 cup packed brown sugar
2 large eggs
1 teaspoon vanilla extract or grated peel of 1 orange
3 cups quick or old-fashioned oats
1 2/3 cups (11-ounce package)
Nestle Toll House Butter-scotch Flavored Morsels
Directions
Preheat oven to 375F.
Combine flour, baking soda, cinnamon and salt in small bowl. Beat butter, sugar blend, brown sugar, eggs and vanilla extract in large mixer bowl. Gradually beat in flour mixture. Stir in oats and morsels. Drop by rounded tablespoon onto ungreased baking sheets.
Bake 7 to 8 minutes for chewy cookies, 9 to 10 minutes for crisp cookies. Cool on baking sheets 2 minutes; remove to wire racks to cool completely.
Nutritional Information Per Serving
Calories: 130 ; Protein: 1 g ; Fat: 7 g ; Sodium: 90 mg; Cholesterol: 20 mg ; Carbohydrates: 16 g
FRESH SPINACH SALAD
Yield: 6 cups (4 servings)
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
View Online: http://diabeticgourmet.com/recipes/html/578.shtml
Ingredients
5 cups (5 ounces) packed torn spinach leaves (about 1/2 of a 10-ounce bag), washed and thick stems removed
1-1/2 cups (3 ounces) thinly sliced mushrooms
1/3 cup thinly sliced red onion rings
1/3 cup prepared fat-free or light red French or honey Dijon salad dressing
1/8 teaspoon freshly ground pepper
1/4 cup croutons (optional)
Directions
In a large bowl, combine the spinach, mushrooms, and onion; toss to mix.
Drizzle the dressing over the salad; toss to coat the greens.
Sprinkle the salad with freshly ground pepper and top with croutons if desired.
Nutritional Information Per Serving
Calories: 50 ; Protein: 2 g ; Sodium: 208 mg; Cholesterol: 0 mg ; Dietary Fiber: 1 g ; Sugars: 7 g ; Carbohydrates: 10 g
Exchanges: 1/2 Starch, 1 Vegetable
MINESTRONE SOUP
Yield: 4 servings (about 1 cup each)
Source: Cooking with The Diabetic Chef
Book Info: http://diabeticgourmet.com/book_archive/details/23.shtml
View Online: http://diabeticgourmet.com/recipes/html/498.shtml
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Nutritional Information Per Serving
Calories: 110 ; Protein: 7 g ; Fat: 3 g ; Sodium: 283 mg; Cholesterol: 3 mg ; Carbohydrates: 15 g; Dietary Fiber: 5 g, Sugars: 3 g
Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
Find great DINNER recipes at: http://diabeticgourmet.com/recipes/Main_Courses/
TWO BEAN CHILI
Yield: Makes about 7 cups (7 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View Online: http://diabeticgourmet.com/recipes/html/509.shtml
Ingredients
2 onions, coarsely chopped
2 cloves garlic, minced
2 teaspoons canola, corn, or olive oil
One 14-15 ounce can stewed tomatoes with juice
1 can or bottle beer (12 ounces)
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon hot pepper sauce, or 1 tablespoon hot salsa or picante sauce
1/4 teaspoon salt (optional)
One 15-ounce can pinto beans, rinsed and drained
One 15-ounce can dark red kidney beans, rinsed and drained
1 large green bell pepper, cored, seeded, and coarsely chopped
Directions
Saute the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired).
Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer.
Nutritional Information Per Serving
Calories: 173 ; Protein: 9 g ; Fat: 2 g ; Sodium: 238 mg; Cholesterol: 0 mg ; Carbohydrates: 32 g
Exchanges: 1-1/2 Starch, 2 Vegetable
Sunday, May 18, 2014
Yummy Impressive Desserts
There are times when we want really yummy food that also impresses those we fix it for. Today's offerings were from several email lists that I subscribe to. I've added where each have come from.
BIG CHOCOLATE BIRTHDAY CAKE
Recipe courtesy of Ree Drummond, whose The Pioneer Woman airs on the Food Network.
Total Time: 1 hr 45 min; Prep: 20 min; Inactive: 1 hr; Cook: 25 min; Yield: 12 to 14 servings; Level: Easy
Ingredients
Cake:
4 sticks butter, plus more for greasing
8 heaping tablespoons cocoa, plus more for dusting
4 cups all-purpose flour
4 cups sugar
1/2 teaspoon salt
2 cups boiling water
1 cup buttermilk
2 teaspoons baking soda
2 teaspoons vanilla extract
4 whole eggs, beaten
Frosting:
3 cups heavy cream
24 ounces semisweet chocolate, broken into pieces
2 teaspoons vanilla extract
Directions
For the cake: Preheat the oven to 350 degrees F. Heavily grease and dust with cocoa four 9-inch round cake pans.
In a mixing bowl, combine the flour, sugar and salt.
In a saucepan, melt the butter. Add the cocoa. Stir together. Add the boiling water, allow the mixture to boil for 30 seconds and then turn off the heat. Pour over the flour mixture and stir lightly to cool.
Combine the buttermilk, baking soda, vanilla and beaten eggs. Stir the buttermilk mixture into the butter/chocolate mixture.
Divide the batter among the prepared cake pans and bake for 20 minutes.
Cool completely before icing. Refrigerate the layers after cooling for best results.
For the frosting: Heat the cream until very hot, and then pour over the chocolate pieces. Stir to completely melt, and then pour into the bowl of an electric mixer. Refrigerate to cool.
Once completely cooled, add the vanilla and beat with an electric mixer until light and airy.
Frost the cake in between each layer, on the top and around the sides.
Read more at: http://www.foodnetwork.com/recipes/ree-drummond/big-chocolate-birthday-cake-recipe.print.html?oc=linkback.
PEANUT BUTTER BARS
This comes from the Diabetic Gourmet.
Yield: 36 pieces
Source: "The Diabetic Dessert Cookbook" by Coleen Howard
Info: http://diabeticgourmet.com/book_archive/details/2.shtml
Ingredients
1/4 cup margarine
1/2 teaspoon sugar substitute
2 eggs
Rind of 1/2 lemon, grated
2 cups sifted all-purpose flour
1-1/2 teaspoons cinnamon
1 8-ounce can salted peanuts
Directions
Cream margarine. Add sugar substitute, eggs and lemon rind. Mix well. Add flour and cinnamon. Mix well. Add peanuts and stir.
Shape into bars 1-inch x 1-1/2-inch x 1-inch thick. Pat firmly.Cover with waxed paper and allow to dry overnight.
Heat oven to 375 degrees F. Bake the bars 12 to 15 minutes. Let cool.
Nutritional Information Per Serving (per piece):
Calories: 77.5, Carbohydrate: 6.7 g, Cholesterol: 11.8 g, Fat: 4.75 g, Fiber: .663 g, Protein: 2.56 g, Sodium: 4.05 mg
Diabetic Exchanges: 1/2 Bread/Starch, 1 Fat
BLUEBERRY LEMON CHEESECAKE BARS
From Ocean Spray.
By the way, does anyone else like Ocean Spray's commercials as much as I do? They're among the few commercials that I actually watch.
Prep Time 20 minutes; Cook Time 45 minutes; Yield Makes 32 bars
Ingredients
Crust
1 1/2 cups all-purpose flour
1 cup quick-cooking oats
1/2 cup powdered sugar
1 cup cold butter, cut into small cubes
Filling
1 cup Ocean Spray® Craisins® Blueberry Juice Infused Dried Cranberries
3/4 cup Ocean Spray® Blueberry Juice Cocktail
1 8-ounce package cream cheese, softened
3/4 cup granulated sugar
1 teaspoon grated lemon zest
1/4 cup lemon juice
2 large eggs
2 tablespoons all-purpose flour
Topping
2 tablespoons powdered sugar
Directions
Preheat oven to 350°F.
TO MAKE CRUST: Combine flour, oats and powdered sugar in large bowl. Using electric mixer, beat at low speed. Add butter; increase speed to medium-low. Beat until crumbly and mixture starts to stick together. Pat into bottom of 13 x 9-inch baking pan. Bake for 20 to 25 minutes or until starting to brown.
TO MAKE FILLING: Meanwhile, combine sweetened dried cranberries and blueberry juice cocktail in 1-quart saucepan. Cook over medium-low heat, stirring occasionally, until juice is absorbed and cranberries are soft. Set aside to cool.
Combine cream cheese and granulated sugar in large bowl. Beat at medium speed until smooth and creamy. Add lemon zest and lemon juice; beat, scraping side of bowl if needed, until smooth. Add eggs and flour; beat until smooth. Drop cranberry filling by small spoonfuls over crust; spread out. (Will not completely cover crust.) Pour lemon filling evenly over cranberry filling. Bake for 20 to 25 minutes or until set in center. Cool completely.
Store covered in refrigerator. Sift 2 tablespoons powdered sugar over filling before serving. Run knife around edges of pan to loosen bars before cutting.
Makes 32 bars.
BLACKBERRY ICE CREAM: NO FAT AND LOW SUGAR
From One Green Planet.
This recipe is Dairy Free, Vegan
Ingredients
2 cups frozen blackberries
2 frozen bananas, in chunks
a few splashes of almond milk
Preparation
In a blender or food processor, blend the frozen fruit with a little bit of almond milk, adding the milk little by little. Don’t add too much or you’ll just end up with a frozen smoothie; you want to add just a few splashes when necessary. Depending on the speed of your blender or food processor, this will take about five minutes. You may need to stir the ice cream mixture with a spoon between pulsing to make sure everything gets blended (unless you want chunks).
Serve immediately as soft serve, or place in a container in the freezer for at least one hour before scooping it out.
BIG CHOCOLATE BIRTHDAY CAKE
Recipe courtesy of Ree Drummond, whose The Pioneer Woman airs on the Food Network.
Total Time: 1 hr 45 min; Prep: 20 min; Inactive: 1 hr; Cook: 25 min; Yield: 12 to 14 servings; Level: Easy
Ingredients
Cake:
4 sticks butter, plus more for greasing
8 heaping tablespoons cocoa, plus more for dusting
4 cups all-purpose flour
4 cups sugar
1/2 teaspoon salt
2 cups boiling water
1 cup buttermilk
2 teaspoons baking soda
2 teaspoons vanilla extract
4 whole eggs, beaten
Frosting:
3 cups heavy cream
24 ounces semisweet chocolate, broken into pieces
2 teaspoons vanilla extract
Directions
For the cake: Preheat the oven to 350 degrees F. Heavily grease and dust with cocoa four 9-inch round cake pans.
In a mixing bowl, combine the flour, sugar and salt.
In a saucepan, melt the butter. Add the cocoa. Stir together. Add the boiling water, allow the mixture to boil for 30 seconds and then turn off the heat. Pour over the flour mixture and stir lightly to cool.
Combine the buttermilk, baking soda, vanilla and beaten eggs. Stir the buttermilk mixture into the butter/chocolate mixture.
Divide the batter among the prepared cake pans and bake for 20 minutes.
Cool completely before icing. Refrigerate the layers after cooling for best results.
For the frosting: Heat the cream until very hot, and then pour over the chocolate pieces. Stir to completely melt, and then pour into the bowl of an electric mixer. Refrigerate to cool.
Once completely cooled, add the vanilla and beat with an electric mixer until light and airy.
Frost the cake in between each layer, on the top and around the sides.
Read more at: http://www.foodnetwork.com/recipes/ree-drummond/big-chocolate-birthday-cake-recipe.print.html?oc=linkback.
PEANUT BUTTER BARS
This comes from the Diabetic Gourmet.
Yield: 36 pieces
Source: "The Diabetic Dessert Cookbook" by Coleen Howard
Info: http://diabeticgourmet.com/book_archive/details/2.shtml
Ingredients
1/4 cup margarine
1/2 teaspoon sugar substitute
2 eggs
Rind of 1/2 lemon, grated
2 cups sifted all-purpose flour
1-1/2 teaspoons cinnamon
1 8-ounce can salted peanuts
Directions
Cream margarine. Add sugar substitute, eggs and lemon rind. Mix well. Add flour and cinnamon. Mix well. Add peanuts and stir.
Shape into bars 1-inch x 1-1/2-inch x 1-inch thick. Pat firmly.Cover with waxed paper and allow to dry overnight.
Heat oven to 375 degrees F. Bake the bars 12 to 15 minutes. Let cool.
Nutritional Information Per Serving (per piece):
Calories: 77.5, Carbohydrate: 6.7 g, Cholesterol: 11.8 g, Fat: 4.75 g, Fiber: .663 g, Protein: 2.56 g, Sodium: 4.05 mg
Diabetic Exchanges: 1/2 Bread/Starch, 1 Fat
BLUEBERRY LEMON CHEESECAKE BARS
From Ocean Spray.
By the way, does anyone else like Ocean Spray's commercials as much as I do? They're among the few commercials that I actually watch.
Prep Time 20 minutes; Cook Time 45 minutes; Yield Makes 32 bars
Ingredients
Crust
1 1/2 cups all-purpose flour
1 cup quick-cooking oats
1/2 cup powdered sugar
1 cup cold butter, cut into small cubes
Filling
1 cup Ocean Spray® Craisins® Blueberry Juice Infused Dried Cranberries
3/4 cup Ocean Spray® Blueberry Juice Cocktail
1 8-ounce package cream cheese, softened
3/4 cup granulated sugar
1 teaspoon grated lemon zest
1/4 cup lemon juice
2 large eggs
2 tablespoons all-purpose flour
Topping
2 tablespoons powdered sugar
Directions
Preheat oven to 350°F.
TO MAKE CRUST: Combine flour, oats and powdered sugar in large bowl. Using electric mixer, beat at low speed. Add butter; increase speed to medium-low. Beat until crumbly and mixture starts to stick together. Pat into bottom of 13 x 9-inch baking pan. Bake for 20 to 25 minutes or until starting to brown.
TO MAKE FILLING: Meanwhile, combine sweetened dried cranberries and blueberry juice cocktail in 1-quart saucepan. Cook over medium-low heat, stirring occasionally, until juice is absorbed and cranberries are soft. Set aside to cool.
Combine cream cheese and granulated sugar in large bowl. Beat at medium speed until smooth and creamy. Add lemon zest and lemon juice; beat, scraping side of bowl if needed, until smooth. Add eggs and flour; beat until smooth. Drop cranberry filling by small spoonfuls over crust; spread out. (Will not completely cover crust.) Pour lemon filling evenly over cranberry filling. Bake for 20 to 25 minutes or until set in center. Cool completely.
Store covered in refrigerator. Sift 2 tablespoons powdered sugar over filling before serving. Run knife around edges of pan to loosen bars before cutting.
Makes 32 bars.
BLACKBERRY ICE CREAM: NO FAT AND LOW SUGAR
From One Green Planet.
This recipe is Dairy Free, Vegan
Ingredients
2 cups frozen blackberries
2 frozen bananas, in chunks
a few splashes of almond milk
Preparation
In a blender or food processor, blend the frozen fruit with a little bit of almond milk, adding the milk little by little. Don’t add too much or you’ll just end up with a frozen smoothie; you want to add just a few splashes when necessary. Depending on the speed of your blender or food processor, this will take about five minutes. You may need to stir the ice cream mixture with a spoon between pulsing to make sure everything gets blended (unless you want chunks).
Serve immediately as soft serve, or place in a container in the freezer for at least one hour before scooping it out.
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