Diabetic Meals Diabetic Recipes

Diabetic Devil's Food Cake

wbaustin@worldnet.att.net (Bill Austin) — Fri, 31 Jul 2009 12:08:00 +0000

Diabetic Devil's Food Cake

Ingredients
1/2 c Cocoa
1/2 c Boiling water
2 c Cake flour
1/2 t Baking soda
1 1/2 ts Baking powder
1/8 t Salt
1/3 c Sugar ( or substitute)
3/4 c Liquid egg substitute(room temp)
1 t Vanilla
1/2 c Margarine, room temp

Stir together cocoa and boiling water until smooth.
Set aside to cool to room temperature. Place flour,
baking soda, baking powder, salt and sugar in mixer
bowl and mix at low speed about 1 minute to blend. Add
egg substitute, sweetener, and vanilla to cocoa
mixture and mix well. Add margarine to dry ingredients
along with cocoa mixture and mix well at medium speed
about 1 minute. Pour into 9" square or 9x13 cake pan
that has been greased with Pam. Bake at 350 F for
about 30 minutes, or until a cake tester comes out
clean and cake pulls away from the sides of the pan.
Cool in the pan and cut 6x3 to yield 18 pieces.

Walnut-Feta Yogurt Dip

wbaustin@worldnet.att.net (Bill Austin) — Thu, 30 Jul 2009 09:56:00 +0000

Walnut-Feta Yogurt Dip - 5g Carbs

From Better Homes & Gardens Diabetic Living Daily Magazine
Prep: 25 minutes
Chill: 24 hours + 1 hour
Carb Choices: 0
Baby carrots, cherry tomatoes, radishes, cucumber or zucchini strips,
and sweet pepper strips are all terrific choices for dunking into
this Mediterranean-style dip.

4 cups plain low-fat or fat-free yogurt
1/2 cup crumbled feta cheese (2 oz)
1/3 cup chopped walnuts or pine nuts, toasted
2 Tbsp snipped dried tomatoes (not oil-packed)
2 tsp snipped fresh oregano or marjoram or
1 tsp dried oregano or marjoram, crushed
1/4 tsp salt
1/8 tsp freshly ground black pepper
Walnut half (optional)
Assorted vegetable dippers

1. For yogurt cheese, line a yogurt strainer, sieve, or small colander
with 3 layers of 100%-cotton cheesecloth or a clean paper coffee
filter. Suspend lined strainer over a bowl. Spoon yogurt into
strainer. Cover with plastic wrap. Chill for at least 24 hours or up
to 48 hours. Remove from refrigerator. Discard liquid in bowl.

2. Transfer yogurt cheese to a medium bowl. Stir in feta cheese, the
chopped walnuts or pine nuts, dried tomatoes, oregano or marjoram,
salt, and pepper. Cover and chill for at least 1 hour or up 24 hours.
If desired, garnish with walnut half. Serve with assorted vegetable
dippers.

Makes 2 cups

Per Serving:
68 Calories, 4g Total Fat, 1g Saturated Fat, 8mg Cholesterol,
140mg Sodium, 5g Carbohydrate, 0g Fiber, 4g Protein

Exchanges: 1/2 Milk, 1/2 Fat

Sweet Potatoes with a hint of Orange

wbaustin@worldnet.att.net (Bill Austin) — Wed, 29 Jul 2009 12:16:00 +0000

Sweet Potatoes with a hint of Orange - 18g Carbs

Prep Time: 15 Minutes
Servings: 4

2 lb sweet potatoes, cooked
2 Tbsps margarine, melted
1/2 tsp ground cinnamon
16 apricot halves, dried
Orange slices, fresh

Arrange the sweet potatoes in a shallow baking dish. Combine the
margarine and cinnamon. Pour over the potatoes. Arrange the apricot
halves on top. Cover the dish and bake in a 425 degrees F oven for
about 15 minutes.

Add the orange slices and serve.

Nutrition Information:
185 Calories, 3g Protein, 7g Fat, 18g Carbs

Exchanges: 1 Bread/Starch, 1 Fruit, 1 Fat

Smothered Greens

wbaustin@worldnet.att.net (Bill Austin) — Tue, 28 Jul 2009 11:23:00 +0000

Smothered Greens

These healthy greens get their rich flavor from smoked
turkey, instead of fatback. This is a heart healthy recipe.

Yield: 5 servings Serving size: 1 cup

3 cups water
1/4 lb smoked turkey breast, skinless
1 Tbsp fresh hot pepper, chopped
1/4 tsp cayenne pepper
1/4 tsp cloves, ground
2 cloves garlic, crushed
1/2 tsp thyme
1 stalk scallion, chopped
1 tsp ginger, ground
1/4 cup onion, chopped
2 lb greens (mustard, turnip, collard, kale, or mixture)

1. Place all ingredients except greens into large saucepan
and bring to boil.

2. Prepare greens by washing thoroughly and removing stems.

3. Tear or slice leaves into bite-size pieces.

4. Add greens to turkey stock. Cook for 20 to 30 minutes
until tender.

Each serving provides:
Calories: 80
Total fat: 2 g
Saturated fat: less than 1 g
Cholesterol: 16 mg
Sodium: 378 mg
Total fiber: 4 g
Protein: 9 g
Carbohydrates: 9 g
Potassium: 472 mg

Stir-fried Kale with Slivered Carrots

wbaustin@worldnet.att.net (Bill Austin) — Mon, 27 Jul 2009 11:24:00 +0000

Stir-fried Kale with Slivered Carrots

So often used as a garnish, kale now gets the full treatment it
deserves as a nutritious, delicious vegetable.

Ingredients:
3/4 lb. fresh kale
Boiling water
2 tsp. canola oil
2 carrots, peeled and cut julienne (see note)
1-2 garlic cloves, minced
1 tsp. ground coriander
Salt and freshly ground black pepper, to taste
Pinch cayenne pepper, if desired

Instructions:
Rinse kale and remove stems, including large stem running through
center of each leaf. Place a few leaves on top of each other and cut
into thin strips. Repeat until all kale is cut. Add kale to pot of
boiling water and boil uncovered 10 minutes. Drain and set aside.

In large skillet, heat oil over medium heat. Add carrots and sauté 2
minutes. Add garlic and sauté 1 more minute. Add coriander, salt and
pepper, to taste, and cayenne, if using. Cook 15 seconds. Add kale
and cook 1-2 minutes.

Note: Julienne means to cut into very thin, matchstick strips.

Makes 4 servings.
Nutritional Information:
Per serving: 81 Calories, 3 g Total Fat (<1 g Saturated Fat), 13 g
Carbohydrates, 3 g Protein, 3 g Dietary Fiber, 57 mg Sodium.

Bison Chili

wbaustin@worldnet.att.net (Bill Austin) — Sun, 26 Jul 2009 11:25:00 +0000

Bison Chili

1 pound Ground Bison
1 medium onion, chopped
1 15oz. can pinto beans, rinsed/ drained
2 16oz. cans peeled tomatoes
1/2 cup water
2 teaspoons chili powder
1/2 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground pepper
1/4 cup fresh cilantro, chopped

In a non-stick skillet, saute the Ground Bison and onion until the
meat is browned and the onion is tender. Add the pinto beans,
tomatoes, water and seasonings. Cover and simmer for 1 hour, adding
more water if chili becomes too thick. Add chopped cilantro and
simmer an additional 10 minutes. Spoon into bowls and garnish with
grated cheese or diced jalapeno peppers. Serves 4.

Per serving of meat: 156 calories; 9.1 g fat; 30 mg cholesterol; 60
mg sodium. Per serving of chili: 360 calories; 12.5 g fat (31%
calories from fat); 69 mg cholesterol; 30.9 g carbohydrate; 720 mg
sodium. Courtesy of Bison Central.

Mushrooms Italiano

wbaustin@worldnet.att.net (Bill Austin) — Sat, 25 Jul 2009 11:26:00 +0000

Mushrooms Italiano

Number of Servings: 6
Serving Size: 1/6 of recipe

Ingredients
1 lb fresh mushrooms,cleaned
2 Tbsp low-calorie margarine
1 ea medium onion, chopped
1/4 cup green bell pepper, chopped
1 ea garlic clove, minced
1 1/2 oz Canadian bacon, finely chopped
1/3 cup low-fat, low-sodium chicken broth
12 ea wheat crackers, finely crushed
1/2 tsp seasoned salt
1 pinch black pepper
1/4 tsp oregano
3 Tbsp Parmesan cheese, grated

Preparation Instructions
1 Remove the mushroom stems, set the caps aside, and chop the
stems. Melt the margarine in a skillet and saute the stems,
onion, green pepper, garlic and bacon until tender, not brown.
Remove from heat.
2 Preheat the oven to 325 degrees. Mix the remaining ingredients
in a separate bowl and add to the sauteed vegetables. Pack the
mixture lightly into the mushrooms caps.
3 Place the mushrooms in a baking pan with a small amount of water
in the bottom (too much water will make the mushrooms soggy.)
Bake for 20 minutes.

Exchanges Per Serving: 1 Vegetable

Nutrition Information
Amount per serving
Calories 109
Calories From Fat 63
Total Fat 7 g
Saturated Fat 0 g
Cholestrol 0 mg
Sodium 0 mg
Total Carbohydrate 7 g
Dietary Fiber 0 g
Sugars 0 g
Protein 5 g

Creamed Greens

wbaustin@worldnet.att.net (Bill Austin) — Fri, 24 Jul 2009 11:22:00 +0000

Creamed Greens

Ingredients
6 cups watercress, dandelion, nettle
or lamb's quarters leaves
1 tablespoon butter or canola oil
1 tablespoon all-purpose flour
1/2 teaspoon salt
1/4 teaspoon white pepper
1/4 teaspoon ground nutmeg
1 cup 1 percent milk

Rinse Greens and shake off excess water.

In steamer or saucepan, with only the rinse water clinging to
greens, steam or cook greens for five minutes or until partly
wilted; drain. Chop the drained greens.

In saucepan, melt butter over medium-low heat. Stir in flour, salt,
pepper and nutmeg until smooth. Slowly add milk, stirring
constantly, for 2 minutes or until sauce is thick and smooth. Stir
greens into sauce; cook until heated through.
Yield: 4 servings

Per serving: 80 calories, 3 g total fat, 2 g saturated fat,
10 mg cholesterol, 3 g protein, 8 g carbohydrate, 295 mg sodium,
314 mg potassium

Sesame Kale

wbaustin@worldnet.att.net (Bill Austin) — Thu, 23 Jul 2009 11:21:00 +0000

Sesame Kale
6 servings/ serving size ½ cup

1 ½ lb kale
2 tsp. sesame oil
2 garlic cloves, minced
¼ cup low-fat, low-sodium chicken broth
1 Tbsp. lite soy sauce
2 tsp toasted sesame sedds
fresh ground pepper to taste

1.Wash the kale, but let the water cling to it. Cut off and discard
the tough stems. Slice the leaves once down the middle, then cut
them crosswise into 1 inch wide strips.
2.In a wok, heat the oil. Add the garlic. Saute for 10 seconds. Add
the kale and the broth. Cover and steam for 3 minutes until the
kale wilts. Add the soy sauce.
3.Top the kale with sesame seeds and fresh ground pepper. Serve.

Nutritional Information (per ½ cup serving): 52 calories,
3 g total fat, 0 g saturated fat, 23 calories from fat,
0 mg cholesterol, 127 mg sodium, 6 g total carbohydrate,
2 g dietary fiber, 3 g sugars, 2 g protein

Diabetic exchanges: 1 vegetable, ½ fat

Source: Diabetic Meals in 30 minutes or less

Spinach Supreme

wbaustin@worldnet.att.net (Bill Austin) — Wed, 22 Jul 2009 11:19:00 +0000

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

Seafood and Lemon Risotto

wbaustin@worldnet.att.net (Bill Austin) — Tue, 21 Jul 2009 12:01:00 +0000

Seafood and Lemon Risotto

Creamy lemon-flavored rice joins scallops and shrimp in this
hearty entrée, made colorful by snow peas and red bell pepper.
This recipe uses a streamlined preparation method that lets you
stir less than in most other risotto recipes.

Vegetable oil spray
1 medium leek, sliced
2 cloves garlic, minced, or 1 teaspoon bottled minced garlic
1 cup Arborio rice (about 8 ounces)
1 1/2 cups low-sodium chicken broth
1/2 cup low-sodium chicken broth
1 cup dry white wine or nonalcoholic white wine
8 oz bay scallops, rinsed
8 oz medium shrimp in shells, rinsed, peeled, and deveined
3 oz fresh snow pea pods, trimmed and halved crosswise
1/2 medium red bell pepper, chopped
3 Tbsp grated or shredded Parmesan cheese
2 Tbsp chopped fresh basil or 2 teaspoons dried, crumbled
1 1/2 to 2 Tbsp finely shredded lemon rind
Grated or shredded Parmesan cheese (optional)

Spray a medium saucepan with vegetable oil spray. Cook leek and
garlic over medium-low heat for about 5 minutes, or until leek
is tender. Add rice. Stir well. Cook for 5 minutes, stirring often.
Add 1-1/2 cups of broth. Bring to a boil over high heat, stirring
occasionally. Reduce heat and simmer, uncovered, for 5 minutes,
stirring occasionally.

Add remaining chicken broth and wine. Increase heat to medium and
cook for 5 to 8 minutes, stirring constantly (a small amount of
liquid should remain). Add scallops, shrimp, pea pods, and bell
pepper. Cook, stirring constantly, until liquid is almost absorbed,
about 5 minutes (rice should be just tender and slightly creamy).
Stir in 3 tablespoons Parmesan, basil, and lemon peel. Heat through.
Serve immediately. Serve with additional Parmesan, if desired.

Serves 4

Cook's Tip

For proper consistency, carefully regulate the cooking temperature
so the risotto boils lightly, not vigorously. If the liquid is
absorbed before the rice reaches the just-tender stage, add more
broth, wine, or water, a little at a time. Arborio rice is usually
used in risottos, but you can substitute a medium-grain rice if
you prefer. It won't be quite as creamy, however.

Nutrient Analysis
Calories: 294
Total fat: 3g
Saturated: 1g
Polyunsaturated: 1g
Sodium: 243mg

Turkey Sausage & Arugula Pasta

wbaustin@worldnet.att.net (Bill Austin) — Mon, 20 Jul 2009 12:00:00 +0000

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)

Cream of Broccoli Soup

wbaustin@worldnet.att.net (Bill Austin) — Sun, 19 Jul 2009 12:59:00 +0000

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

Cabbage Patch Casserole

wbaustin@worldnet.att.net (Bill Austin) — Sat, 18 Jul 2009 12:42:00 +0000

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.

BLACK-EYED PEA SALAD

wbaustin@worldnet.att.net (Bill Austin) — Fri, 17 Jul 2009 12:41:00 +0000

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

Marinated Mediterranean Salmon

wbaustin@worldnet.att.net (Bill Austin) — Thu, 16 Jul 2009 12:25:00 +0000

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

Potato and Leek Soup

wbaustin@worldnet.att.net (Bill Austin) — Wed, 15 Jul 2009 12:42:00 +0000

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

Scallops with Basil Tomato Sauce

wbaustin@worldnet.att.net (Bill Austin) — Mon, 13 Jul 2009 11:45:00 +0000

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

Smoked Salmon & Goat Cheese Cucumber Slices

wbaustin@worldnet.att.net (Bill Austin) — Sat, 11 Jul 2009 12:15:00 +0000

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

Spain-Basque-Style Chicken

wbaustin@worldnet.att.net (Bill Austin) — Thu, 09 Jul 2009 12:33:00 +0000

Spain-Basque-Style Chicken

2 tbsps. all-purpose flour
1 tbsp. chopped fresh thyme or 1 tsp. dried thyme
1 tsp. paprika
1/2 tsp. freshly ground pepper
1/2 tsp. salt
4 skinless chicken breast halves
2 tsps. olive oil
1 large onion, coarsely chopped
2 cloves garlic, minced
1 cup dry white wine
1 bay leaf
1 tbsp. chopped roasted red bell pepper or chopped, drained pimiento
2 tbsps. chopped fresh parsley

Combine flour, thyme, paprika, pepper and salt in a large bowl or plastic bag. Dredge chicken in mixture. Heat oil in large nonstick skillet. Brown chicken over medium heat, about 4 minutes per side. Remove and reserve. Sauté onion and garlic in the same skillet until tender, about 5 minutes. Add wine and bay leaf; bring to a boil, stirring constantly. Return chicken to skillet; add roasted pepper. Cover and simmer over low heat until chicken is cooked through, about 20 minutes. Discard bay leaf. Serve chicken in the sauce; sprinkle with parsley.
Makes 4 servings.
Calories 210, Fat 5 g, Carbs 9 g, Sodium 363 mg, Fiber 1 g.
Points 4,

Fiesta Stuffed Cabbage

wbaustin@worldnet.att.net (Bill Austin) — Wed, 08 Jul 2009 12:32:00 +0000

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.

Crunchy Snack Mix

wbaustin@worldnet.att.net (Bill Austin) — Mon, 06 Jul 2009 12:41:00 +0000

Crunchy Snack Mix - 16g Carbs, 1g Fiber, 1g Sugar

Yield: Makes 4 cups (8 servings)
From: The New Family Cookbook for People with Diabetes

2 Tbsp margarine
1/2 tsp seasoned salt
2 tsp Worchestershire sauce
1 cup unsweetened oven-toasted rice cereal,
such as Rice Chex or Crispix
1 1/2 cups unsweetened oven-toasted wheat cereal,
such as Wheat Chex
1 cup (1 oz, or about 90) thin pretzel sticks
1/2 cup (1 oz, or about 32) reduced-fat tiny cheese crackers

Preheat the oven to 250 degrees F.
Melt the margarine in a shallow baking pan;
stir in the salt and Worchestershire sauce.

Add the cereals, pretzels, and crackers.
Stir to coat the pieces with margarine.

Bake 45 minutes, stirring every 15 minutes.
Spread on paper towels to cool.
Store in an airtight container.

Nutritional Information Per Serving: (1/2 cup)
85 Calories, 2g Fat, 0mg Cholesterol, 301mg Sodium,
16g Carbs, 1g Dietary Fiber, 1g Sugars, 2g Protein

Diabetic Exchanges: 1 Starch

Biscuit Topped Beef Stew

wbaustin@worldnet.att.net (Bill Austin) — Sun, 05 Jul 2009 12:34:00 +0000

Biscuit Topped Beef Stew

1 lb. lean ground beef
1/2 cup coarsely chopped onion
2 cups diced tomatoes, undrained (from 28 oz. can)
1 jar (12 oz.) home style beef gravy
1-1/2 cups diced peeled potatoes
1 cup carrot strips (1" x 1/4")
1 cup frozen green beans
1/4 tsp. ground black pepper
1 can (6-oz.) Pillsbury® Golden Layers® Refrigerated Buttermilk Biscuits

Heat oven to 375°F. Spray large skillet with nonstick cooking spray. Heat over medium high heat
until hot. Add ground beef and onion; cook and stir until beef is thoroughly cooked. Drain.

Add all remaining ingredients except biscuits; mix well. Bring to a boil. Reduce heat to medium low;
cover and cook 10 to 15 minutes or until vegetables are tender, stirring occasionally.

Spoon into ungreased 8 inch square (2 quart) or oval (2-1/2-quart) baking dish.

Separate dough into 5 biscuits; cut each in half. Arrange, cut side down, around outside edge of hot
mixture.

Bake at 375° F., oven for 20 minutes or until casserole is bubbly and biscuits are deep golden brown.

Makes: 4 servings.

Nutrition Information:
Per serving = Calories 500, Calories from Fat 210, Total Fat 23 g,
Saturated 8 g, Cholesterol 75 mg, Sodium 1190 mg, Carbs 43 g,
Dietary Fiber 5 g, Sugars 8 g, Protein 29 g.

Diabetic Exchanges: 2-1/2 Starch, 1 Vegetable, 3 Lean Meat, 2-1/2 Fat.

Veal Lady Sharon

wbaustin@worldnet.att.net (Bill Austin) — Sat, 04 Jul 2009 12:35:00 +0000

Veal Lady Sharon - 14.5g Carbs

From: 1,001 Recipes For People with Diabetes
Servings: 4
Veal chops are enhanced with a sauce flavored with mushrooms,
herbs and black olives.

4 lean veal chops (about 4 oz each), fat trimmed
1-3 tsp margarine
2 medium onions, chopped
1 lb mushrooms, sliced
1 Tbsp flour
1 Tbsp tomato paste
3/4 cup reduced-sodium fat-free chicken broth
2/3 cup dry white wine
1 tsp herbes de Provence or Italian seasoning
1 small bay leaf
1/4 - 1/2 cup sliced black olives
Salt and pepper, to taste
2 Tbsp minced parsley

1. Cook veal chops in margarine in large skillet over high heat
until browned on both sides; transfer to shallow baking dish.

2. In same skillet, saute onions and mushrooms until tender;
sprinkle with flour and cook 2 to 3 minutes, stirring well. Stir
in remaining ingredients, except salt, pepper, and parsley, and
heat to boiling. Reduce heat and simmer, covered, 5 minutes.
Season to taste with salt and pepper.

3. Pour sauce over veal in dish. Bake, uncovered, at
325 degrees F. until veal is tender, about 45 minutes. Sprinkle
with parsley and serve.

Nutrition:
302 Calories, 32g Protein, 439mg Sodium, 100.1mg Cholesterol,
10.2g Fat, 14.5g Carbs

Exchanges: 3 Vegetable, 3 Meat, 1 Fat

4th of July Diabetic Grilled Veal Chops

wbaustin@worldnet.att.net (Bill Austin) — Fri, 03 Jul 2009 12:16:00 +0000

Diabetic Grilled Veal Chops

Makes: 4 servings
Serving Size: 1 veal chop
Prep Time: 5 minutes

4 4-ounce boneless veal chops
2 tablespoons light Italian dressing
1/2 teaspoon salt
1/4 teaspoon ground black pepper

Prepare an indoor or outdoor grill.

Trim any visible fat from chops. Brush each side with dressing. Season
well with salt and pepper.

Grill for 4-6 minutes on each side over medium heat.
Chef's Tip: You can use pork instead of veal if you wish.

Per serving: Exchanges 3 Lean Meat Calories 175
Calories from Fat 67 Total Fat 7 g Saturated Fat 2 g Cholesterol 91 mg
Sodium 420 mg Total Carbohydrate 1 g Dietary Fiber 0 g Sugars 1 g
Protein 25g