Archive for the 'Diabetic Recipes' Category
Spinach Supreme
Spinach Supreme
1 cup sliced fresh mushrooms
1 medium onion, chopped
¼ cup reduced-sodium chicken broth
8 cups chopped fresh spinach
½ teaspoon garlic powder
¼ teaspoon salt
1/8 teaspoon pepper
2 tablespoons chopped walnuts, toasted
In a large saucepan, cook mushrooms and onions in broth over
medium-low heat until tender. Stir in the spinach, garlic powder,
salt and pepper; cover and cook for 2 to 3 minutes or until spinach
is wilted. Stir in walnuts. Serve with a slotted spoon.
Yield 2 servings
Nutritional analysis: one serving (3/4 cup) equals 108 calories,
5 g fat (trace saturated fat), 0 cholesterol,
489 mg sodium, 12 g carbohydrates, 5 g fiber, 7 g protein
Diabetic exchanges: 2 vegetable, 1 fat
Cabbage Patch Casserole
CABBAGE PATCH CASSEROLE
Ingredients
1/2 pound lean ground pork, cooked and drained
1/4 cup frozen pearl onions
1 cup cooked rice
2 cups ready-to-use prepared coleslaw greens
1 Tbsp cider vinegar
1 (8-ounce) can no-added-salt tomato sauce
1/8 tsp black pepper
1/4 tsp caraway seeds
Heat oven to 350°F. Spoon meat into small nonstick casserole
dish and top with onions, then rice, and then cabbage.
In a small cup, combine vinegar, tomato sauce, and pepper.
Pour liquid over items. Sprinkle with caraway seeds. Cover and
bake 30 to 45 minutes, or until cabbage is tender.
Makes 2 Servings.
Per Serving: 289 Cal; 4 g Total Fat (2 g Sat Fat); 33 g Carb;
27 g Protein; 65 mg Cholesterol; 92 mg Sodium; 2 g Fiber; 8 g
Sugars.
Exchanges: 1-1/2 Starch; 3 Very Lean Meat; 2 Veg; 1 Fat.
Cream of Broccoli Soup
Cream of Broccoli Soup
Number of Servings: 6 Serving Size: 1 cup
1 1/2 cups water
3 cups chopped broccoli
2 tsp canola or corn oil
1 cup onion, chopped
1 Tbsp garlic, chopped
1 Tbsp flour
3 cups fat-free milk
1/2 tsp celery seeds
1 tsp salt
1/8 tsp pepper
1/8 tsp cayenne pepper
3/4 cup grated Parmesan cheese
1. Combine the water and the broccoli and boil over medium
heat for 10 minutes. Remove from the heat and set aside.
2. In a large skillet, heat the oil and saute the onion and
garlic until translucent, about 5 minutes.
3. Add the flour to the skillet, stirring constantly to mix.
Add the liquid from the broccoli and cook until thickened,
about 10 minutes.
4. Add the milk, broccoli, and spices and stir well (omit
the salt if you need to reduce total sodium). Cook until
hot, but do not allow the milk to boil. Top each serving
with 1 Tbsp of Parmesan cheese.
Exchanges Per Serving: 1 Skim Milk, 1 Fat, 1 Vegetable
Nutrition Information
Amount per serving
Calories 146
Calories from Fat 46
Total Fat 5 g
Saturated Fat 2 g
Cholesterol 10 mg
Sodium 658 mg
Total Carbohydrate 15 g
Dietary Fiber 3 g
Sugars 9 g
Protein 11 g
Turkey Sausage & Arugula Pasta
Turkey Sausage & Arugula Pasta
High Fiber
Active time: 30 minutes
Total: 30 minutes
The cheese in this dish is the key to the balance of flavors.
For the biggest impact, make sure to use imported Italian cheese.
12 oz whole-wheat short pasta, such as shells or twists
8 oz hot Italian turkey sausage links, removed from casings
3 cloves garlic, chopped
8 cups arugula or baby spinach
2 cups halved cherry tomatoes
1/2 cup finely shredded Pecorino Romano or Parmesan cheese,
plus more to taste
1 tsp freshly ground pepper
1/4 tsp salt
1 Tbsp extra-virgin olive oil
1. Bring a large pot of water to a boil. Cook pasta until just
tender, 9 to 11 minutes, or according to package directions.
2. Meanwhile, cook sausage in a large nonstick skillet over
medium-high heat, breaking it up into small pieces with a wooden
spoon, until cooked through, about 5 minutes. Stir in garlic,
arugula (or spinach) and tomatoes. Cook, stirring often, until
the greens wilt and the tomatoes begin to break down, about 3
minutes. Remove from heat; cover and keep warm.
3. Combine 1/2 cup cheese, pepper and salt in a large bowl.
Measure out 1/2 cup of the cooking liquid; drain the pasta.
Whisk the cooking liquid and oil into the cheese mixture
add the pasta and toss to combine. Serve the pasta topped
with the sausage mixture and an extra sprinkle of cheese,
if desired.
Makes 6 servings, generous 1 1/2 cups each
Per serving: 352 calories; 11 g fat (3 g sat, 2 g mono);
30 mg cholesterol; 45 g carbohydrate; 20 g protein;
7 g fiber; 520 mg sodium.
Nutrition bonus: Vitamin A (30% daily value), Fiber (26% dv),
Vitamin C (20% dv), Calcium (15% dv)
Marinated Mediterranean Salmon
Marinated Mediterranean Salmon – 4g Carbs, .1g Fiber
Serves: 6
Prep Time: 35
6 oz frozen limeade, thawed
3/4 cup organic extra virgin olive oil
3/4 cup natural tamari soy sauce (low-sodium)
2 Tbsp minced fresh garlic
2 Tbsp chopped fresh rosemary
6 Alaska Salmon fillets (6 oz each), fresh, thawed or frozen
Combine limeade, olive oil, soy sauce, garlic and rosemary in
a flat dish or gallon-size zip-top plastic bag.
Rinse any ice glaze from frozen Alaska Salmon under cold water;
pat dry with paper towel. Place salmon in marinade turning
several times to coat. Cover, if needed, and refrigerate 30 minutes.
Preheat grill or broiler to medium-high heat.
Remove salmon from marinade and place on a well-oiled grill or
rack, 4 to 5 inches from heat. Cook, turning once, 12 to
15 minutes for frozen salmon OR 8 to 9 minutes for fresh/thawed
fish. Cook just until fish is opaque throughout.
Nutrients per serving:
268 Calories, 12g Total Fat, 2g Saturated Fat,
40% Calories from Fat, 126mg Cholesterol,
35g Protein, 4g Carbs, .1g Fiber, 435mg Sodium,
21mg Calcium and 1.2g omega-3 fatty acids
BLACK-EYED PEA SALAD
BLACK-EYED PEA SALAD
Exchanges
Serves: 16
1 can (15-1/2 oz.) black-eyed peas, rinsed and drained
1 c. chopped celery
1/2 c. chopped green pepper
1/2 c. sweet red pepper
1/4 c. chopped green onions
1 large tomato, seeded and chopped
2 c. shredded lettuce
2/3 c. fat-free ranch salad dressing
In a large bowl, combine all ingredients; toss lightly.
Serve immediately.
Nutritional Analysis: One 1/2-cup serving equals:
45 calories…194 mg sodium…0 cholesterol…
9 gm carbohydrate…2 gm protein…trace fat ++++
Exchanges: 1/2 starch…1/2 vegetable
Smoked Salmon & Goat Cheese Cucumber Slices
Smoked Salmon & Goat Cheese Cucumber Slices – 2g Carbs, 0g Fiber
Yield: 25 hors d’oeuvres or Serves 4 to 6
From: The Best Diabetes Cookbook
3 oz smoked salmon, diced
3 oz goat cheese
2 Tbsp 2% yogurt
1/2 tsp lemon juice
4 tsp chopped fresh dill (or 1/2 tsp dried dillweed)
25 cucumber slices (1/4-inch thick)
Reserve about 25 bits of salmon for garnish.
In bowl or using a food processor, combine goat cheese,
yogurt, remaining salmon, lemon juice and dill; mix with fork
or using on/off motion just until combined but not pureed.
Place spoonful of filling on each cucumber slice.
Garnish with bit of reserved salmon.
Nutritional Information Per Serving:
92 Calories, 2g Carbs, 0g Fiber, 8g Protein,
6g Fat, 156mg Sodium, 19mg Cholesterol
Diabetic Exchanges: 1 Medium-Fat Meat
Scallops with Basil Tomato Sauce
Scallops with Basil Tomato Sauce – 16g Carbs, 2g Fiber
Yield: 4 servings
From: The Best Diabetes Cookbook
1 Tbsp margarine
3/4 cup chopped onions
1 tsp crushed garlic
3/4 cup diced sweet green pepper
3/4 cup sliced mushrooms
2 tsp all-purpose flour
1 cup 2% milk
2 Tbsp tomato paste
1 1/4 tsp dried basil (or 2 Tbsp chopped fresh)
1 lb scallops, sliced in half if large
1 Tbsp grated Parmesan cheese
In large nonstick skillet, melt margarine saute onions,
garlic, green pepper and mushrooms until softened, approximately
5 minutes. Stir in flour and cook for 1 minute, stirring.
Add milk, tomato paste and basil; cook, stirring
continuously, until thickened, 2 to 3 minutes.
Add scallops; cook just until opaque, 2 to 3 minutes.
Place on serving dish; sprinkle with Parmesan cheese.
Nutritional Information Per Serving:
216 Calories, 16g Carbs, 2g Fiber, 25g Protein, 6g Fat,
290mg Sodium, 47mg Cholesterol
Diabetic Exchanges: 3 Vegetables, 2 1/2 Very Lean Meat, 1/2 Fat
Potato and Leek Soup
Potato and Leek Soup – 16g Carbs, 2g Fiber
Serves: 6
Preparation time: 10 minutes
Cooking time: 40 minutes
1 Tbsp peanut oil
1/2 cup finely chopped onions
2 cups chopped leeks, well rinsed
1 sprig fresh thyme, or 1/4 tsp dried thyme
Salt to taste
White pepper to taste
About 1 1/2 quarts chicken stock
2 cups peeled potatoes, cut into 1/2″ cubes (keep in bowl
of water so they do not discolor)
1 Tbsp chopped, fresh chives
1. Heat the peanut oil in a saucepan over low heat. Add the
onion, leek and thyme, season lightly with salt and pepper,
and cook for 15 minutes.
2. Add the stock and bring to a boil quickly over high heat.
3. Lower the heat and simmer for 15 minutes, or until the
leeks are completely tender.
4. Add the potatoes and simmer about 10 minutes more, or
until the potatoes are tender.
5. Puree in a blender.
6. Adjust the salt and pepper to taste.
7. Serve garnished with chives.
Serving Size: 1 1/4 cups
Nutrition Facts:
114 Calories, 4g Total Fat, 1g Saturated Fat, 5g Protein,
16g Total Carbs, 2g Dietary Fiber, 422mg Sodium,
30% Calories from Fat, 16% Calories from Protein,
54% Calories from Carbs
Fiesta Stuffed Cabbage
Fiesta Stuffed Cabbage
1 head savoy cabbage, cored
1/2 cup quick-cooking barley
2 tsps. olive oil
3/4 lb. ground lean skinless turkey breast
1 small onion, chopped
1 garlic clove, minced
1 1/4 oz. package reduced-sodium taco seasoning mix
1 cup fat-free salsa
Place cabbage in large pot and cover with enough water to fill pot half full. Bring to a boil; reduce heat and cook until outer leaves are pliable, about 5 minutes. Loosen and remove 12 leaves; transfer to large bowl. Reserve remaining cabbage for another use.
Meanwhile, cook barley according to package directions. Heat oil in large skillet over medium-high heat. Add turkey, onion and garlic; cook, stirring frequently to break up turkey, until it is no longer pink and onion is tender, about 10 minutes. Stir in barley and taco seasoning.
Preheat oven to 375 degrees. Spoon about 1/3 cup barley mixture onto center of each cabbage leaf, fold in the sides, and roll up burrito style. Place seam-side down in 13-by-9-inch baking dish. Repeat with remaining barley mixture and cabbage leaves, placing rolls close to one another in baking dish. Cover with salsa and bake until cabbage is very tender, about 25 minutes.
Makes 6 servings.
Calories 170, Fat 2 g, Carbs 22 g, Sodium 665 mg, Fiber 3 g.
Points 3.
