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Contents Disk 341 - Diabetic Recipes

How to use these pages:  Below is a list of the recipes on this page.  You can either scroll down the page and look at all of the recipes, or look at the titles.  When you find one that seems interesting, use your web browsers FIND function to take you directly to that recipe (on my IE browser it's Edit/Find (on this page)   or Ctrl - F on your keyboard).

Spike and Jamie are not nutrition experts. In view of that fact, we have not usually included any nutrition or diet information on any of our recipes.

People on special diets are usually well-informed enough to be able to tell whether or not a recipe is okay for their own nutritional purposes, and do not need any help from those who are not professional dietitians. All of our recipes directed toward the diabetic readers have been collected from sites which are acknowledged within each recipe; they are not our own creations.

 

15 MINUTE CHILI

3 ALARM CHILI

5 WAY CINCINNATI CHILI

AMBROSIA

APPLE AND THYME CHICKEN

APPLE APRICOT BARS

APPLE CABBAGE SLAW

APPLE PECAN WILD RICE

APPLE PECAN WILD RICE

APPLE ROSEMARY AND THYME

APPLESAUCE BARS

APPLESAUCE SPICE CAKE

ASIAN GLAZED ROASTED PORK

ASIAN SOUP

ASIAN TROUT BUNDLES

ASPARAGUS WITH LEMON AND GARLIC

AVOCADO SALSA

AVOCADO TOMATO AND CHILI GUACAMOLE

BAKED CAJUN CHICKEN

BAKED CHICKEN PARMESAN

BAKED CHICKEN WITH ONIONS

BAKED FISH EN PAPILLOTE

BAKED GRATED CARROTS WITH SHERRY

BAKED HADDOCK

BAKED HERBED CHICKEN

BAKED LEMON SOLE

BAKED ORANGE ROUGHY

BAKED STUFFED ONIONS WITH SPINACH FE

BAKED FISH WITH STUFFING

BAKED ZITI WITH MEATBALLS

BALSAMIC SWEET POTATOES

BALSAMIC VINAIGRETTE

BARBECUED CHICKEN

BASIL CHICKEN SOUP

BEAN SPROUTS AND CUCUMBERS

BEAN SPROUTS AND GREEN ONIONS

BEEF BRISKET WITH ORANGES

BEEF IN RED WINE

BEEF MEDALLIONS

BEEF TERIYAKI

BEEF TERIYAKI 02

BEEF WELLINGTON

BEST EVER COLESLAW

BETTER BURGERS

BLACK BEAN AND CORN RELISH

BLACK BEAN HUMMUS

BLACK BEANS AND RICE

BOMBAY CHICKEN

BOW TIE BLACK BEAN PASTA

BRAISED CABBAGE

BRAISED FISH WITH SUN DRIED

BRAZILIAN PORK ROAST

BROCCOLI RABE SAUTEED WITH GARLIC

BROILED ASIAN STEAK

BROILED CATFISH

BROILED MARINATED LEG OF LAMB

BROILED SCALLOPS

BROILED SWORDFISH

BUILD YOUR OWN CHICKEN TACOS

BULGUR AND BARLEY WITH LEMON GREENS

BUTTERCUP SQUASH

BUTTERSCOTCH PUMPKIN PIE JO

BUTTERY SPAGHETTI SQUASH

CALI FLORIDA CHILI

CALZONES

CANNELLINI SALAD WITH CHICKEN BREAST

CANTALOUPE SUNSHINE SORBET JO

CARIBBEAN BEEF RAGOUT

CARIBBEAN CHICKEN

CARIBBEAN CHICKEN STIR FRY

CARIBBEAN PORK SKEWERS

CARIBBEAN STYLE FLOUNDER

CARPACCIO OF BEEF

CARROT AND RAISIN SALAD

CARROT SALAD WITH DILL

 

 

 

 

DIABETIC RECIPES

from www.diabeticgourmet.com

15 MINUTE CHILI

Serves 4 (Serving Size: 1 cup)

Source: "Express Lane Diabetic Cooking" by Robyn Webb

Note: Low-sodium diced tomatoes would further lower sodium content.

1 pound ground turkey

1 (15 oz.) can kidney or pinto beans, drained and rinsed

1 can low-fat, low sodium chicken broth

1 (14.5 oz.) can diced tomatoes, undrained (with chilies if available)

1 (6 oz.) can tomato paste

1 tablespoon chili powder

1/8 teaspoon cinnamon

1/4 teaspoon cumin

1/2 teaspoon fresh ground black pepper

In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.

Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.

 

 

3 ALARM CHILI

(makes 4 servings)

1 pound (480 g) top sirloin, coarsely ground

1 medium white onion, 6 ounces (180 g), chopped

1 large clove garlic, minced

1 medium red bell pepper, 6 ounces (180 g), seeded and chopped

3 tablespoons (45 ml) good-quality chili powder

1/2 tablespoon (7.5 ml) ground cumin

1 teaspoon (5 ml) crushed dried oregano

1 14 1/2-ounce (435 g) no salt added crushed tomatoes

1/2 cup (120 ml) low-sodium canned beef broth

Topping:

1/2 cup (115 g) plain nonfat yogurt

2 tablespoons (30 ml) minced fresh cilantro

1 teaspoon (5 ml) good-quality chili powder

1/8 teaspoon (0.6 ml) cayenne pepper

Put the ground sirloin in a Dutch oven or large saucepan over medium heat. Cook, stirring, until beef is no longer pink. Drain off any fat or juices. Measure 2 tablespoons of the onion; set aside. Put remaining onion, garlic, and bell pepper into the pot and cook, stirring, for 5 minutes. Stir in chili powder, cumin, oregano, tomatoes with their liquid, and beef broth.

Lower heat to simmer and cook, covered, until meat and vegetables are tender, about 35 to 45 minutes. Meanwhile, finely mince the reserved onion. Place in a small bowl and stir in remaining topping ingredients. Set aside. When chili is done, ladle into bowl and offer topping to spoon onto each serving.   www.diabetic-recipes.com

 

 

5 WAY CINCINNATI CHILI

(makes 8 servings)

1 1/2 pounds ground sirloin

2 medium onions, chopped

1 celery ribs, chopped

4 large cloves; garlic, minced

2 tablespoons good-quality chili powder

1 tablespoon paprika

1/2 teaspoon crushed dried basil

1/2 teaspoon crushed dried oregano

1/2 teaspoon crushed dried thyme

1 teaspoon ground cinnamon

1/2 teaspoon cayenne pepper

1/2 teaspoon ground cumin

1/2 teaspoon crushed red pepper flakes

1/4 teaspoon ground allspice

salt (optional)

freshly ground pepper

2 14 1/2--ounce cans no-salt-added diced tomatoes with their juice

1 8-ounce can no-salt-added tomato sauce

1/2 to 1 cup water

 

12 ounces dried thin spaghetti

condiments

1 cup chopped onion

1/2 cup low fat shredded cheddar cheese

1 cup drained dark red kidney beans

 

In a large nonstick pot, brown ground sirloin, onion, celery, and garlic over medium heat, stirring occasionally, until beef is browned and vegetables are limp, about 10 minutes. Drain off and discard all fat.

Stir in chili powder, paprika, basil, oregano, thyme, cinnamon, cayenne pepper, ground cumin, red pepper flakes, and allspice. Season with salt (if using) and pepper to taste.

Stir in tomatoes and tomato sauce. Add 1/2 cup water, adding additional water as needed to reach desired consistency. Partially cover and simmer for 30 minutes. Transfer chili mixture to a freezer container and freeze until firm or cover and refrigerate overnight.

When ready to serve, defrost chili and reheat on the stove for at least 15 minutes while you cook the spaghetti, following package directions, to al dente. Drain the spaghetti and keep warm. Place the chopped onion, shredded cheese, and kidney beans in small serving bowls.

To serve, divide the hot spaghetti between 8 shallow soup bowls. Ladle hot chili over each serving and pass the condiments separately to spoon onto each serving. www.diabetic-recipes.com

 

 

AMBROSIA

Yield: 4 servings (makes 2 cups)

Serving Size: 1/2 cup

Source: The New Family Cookbook For People with Diabetes

Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=59

1-1/4 cups orange segments

1 small banana (about 4 ounces), peeled and sliced

1/4 cup orange juice

2 tbsp shredded coconut (sweetened or unsweetened as available)

Combine the fruits and juice.

Sprinkle with coconut at serving time.

 

 

APPLE AND THYME CHICKEN

(makes 4 servings)

2 whole boneless and skinless chicken breasts, about 1/2 pound (225 g) each, halved and all traces of fat removed

butter-flavored cooking spray

salt (optional) and freshly ground pepper to taste

1 medium Granny Smith or other tart green apple, cored and thinly sliced

1 shallot, minced

1 tablespoon (15 ml) fresh thyme leaves or 1 teaspoon (5 ml) crushed dried thyme

1/4 cup (59 ml) balsamic vinegar

fresh thyme sprigs for garnish

Preheat oven to 375░F (190░ C). Rinse chicken breasts and pat dry with paper towels. Lightly spray a baking dish with cooking spray.

Sprinkle chicken breasts with salt (if using) and pepper. Place in a single layer in the prepared baking dish.

Arrange apple slices over and around chicken breasts. Sprinkle with shallot and thyme leaves; pour on the balsamic vinegar.

Bake for 15 to 20 minutes, until chicken is opaque throughout (cut to test).

Arrange cooked breasts on a platter and spoon apples and cooking juices on top. Garnish with thyme sprigs, if desired. Serve at once. www.diabetic-recipes.com

 

 

APPLE APRICOT BARS

(Diabetic)

 

3/4 cup chopped dried apples

3/4 cup chopped dried apricots

3-1/2 teaspoons Equal(r) for Recipes or 12 packets Equal(r) sweetener

1 cup water

5 tablespoons margarine, softened

1 3/4 teaspoons Equal(r) for Recipes or 6 packets Equal(r) sweetener

1 egg

2 egg whites

1 teaspoon vanilla

1 3/4 cups all-purpose flour

1/2 teaspoon baking soda

1/4 teaspoon salt

Skim milk

 

Heat apples, apricots, 3 1/2 teaspoons Equal(r) for Recipes, and water to boiling in small saucepan; reduce heat and simmer, uncovered, until fruit is tender and water is absorbed, about 10 minutes. Process mixture in food processor or blender until smooth; cool.

 

Beat margarine and 1 3/4 teaspoons Equal(r) for Recipes in medium bowl until fluffy; beat in egg, egg whites, and vanilla. Mix in combined flour, baking soda, and salt. Divide dough into 4 equal parts; roll each into a log about 5 inches long. Refrigerate, covered, until firm, about 2 hours. Roll 1 piece dough on floured surface into rectangle 12 x 4-inches. Spread 1/4 of the fruit filling in a 1 1/2 inch strip in the center of dough. Fold sides of dough over filling, pressing edges to seal. Cut filled dough in half and place on greased cookie sheet. Repeat with remaining dough and fruit filling.

 

Brush top of dough lightly with milk; bake in preheated 400*F (200*C) oven until lightly browned, 10 to 12 minutes. Remove from pan and cool on wire racks; cut into 1 1/2-inch bars. Store in airtight container. Makes about 2 1/2 dozen.

 

 

APPLE CABBAGE SLAW

Yield: 4 servings. Makes 2 cups.

Source: The New Family Cookbook For People with Diabetes

Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=59

1/4 cup plain low-fat yogurt

2 teaspoons vinegar

1/2 teaspoon prepared mustard

1/4 teaspoon salt

Pinch of freshly ground pepper

2 cups (8 ounces) shredded cabbage

1 large unpeeled apple, cored and thinly sliced

In a small bowl, thoroughly mix the yogurt, vinegar, mustard, salt, and pepper. In a large bowl, lightly mix the cabbage and apples. Pour the yogurt mixture over the cabbage mixture; toss lightly. Serve immediately.

 

 

APPLE PECAN WILD RICE

Serves: 4 (Makes 2 cups)

Source: The New Family Cookbook for People with Diabetes

Book info: http://tgcmagazine.com/bin/track/click.cgi?id=59

1/2 cup uncooked wild rice

1 small onion, very thinly sliced

2 teaspoons margarine

1 cup unsweetened apple juice

1 cup homemade chicken broth, or canned reduced-sodium chicken broth

1/4 teaspoon salt (optional)

1/4 teaspoon ground cinnamon

1 apple, cored and cut in 1/4-inch dice

1 tablespoon chopped pecans (optional)

Wash the rice in cold water and drain well. SautÚ the onion in the margarine in a medium saucepan until tender, about 5 minutes.

Add the rice; cook and stir 1 minute. Add the juice, broth, salt if desired, and cinnamon. Bring to a boil; reduce the heat. Cover and simmer until the rice is tender and most of the liquid is absorbed, about 45 minutes.

Stir in the apple; cover and let stand 5 minutes. Drain off any excess liquid before serving. Sprinkle with chopped pecans, if desired.

 

 

APPLE ROSEMARY AND THYME

CHICKEN BAKED IN PARCHMENT

(makes 6 servings)

This chicken is easy to make and so pretty--a large puffy package of parchment paper enclosing boneless chicken breast seasoned with rosemary, thyme, and the delicate flavor of Jonagold or Mutsu apples. Since the parchment packets can be made up ahead to bake later, this is a perfect dish when entertaining. Add a salad of radicchio leaves filled with warm baby vegetables, tossed in a light vinaigrette and a sprinkling of fresh herbs.

refrigerated butter-flavored cooking spray

3 whole boneless, skinless chicken breasts, about 1/2 pound (240 g) each,

halved

2 ounces (60 g) low fat sliced ham, finely minced

3 cloves garlic, sliced paper thin

3 large Jonagold or Mutsu apples, 8 ounces (240 g) each, cut in half and cored

6 sprigs fresh rosemary

6 sprigs fresh thyme

1 tablespoon (15 ml) olive oil

6 tablespoons (90 ml) fresh lemon juice

Preheat oven to 350░F (180░C), Gas Mark 4. Cut 6 circles of parchment paper 18 inches (45 cm) in diameter. Place on a work surface and lightly coat the top of each circle with cooking spray. Rinse and pat dry chicken breast halves. Lay 1 piece of chicken on half of each parchment circle. Sprinkle minced ham and garlic slices over the chicken breasts.

Thinly slice the unpeeled apples and arrange the slices over the chicken. Top each chicken breast with a sprig of rosemary and thyme and drizzle 1/2 teaspoon (2.5 ml) olive oil and 1 tablespoon (15 ml) lemon juice over each breast.

Fold over parchment and crimp the edges to seal. Place packets on a large baking sheet and bake for 45 minutes, until packets are puffed and lightly browned.

Place parchment packets on serving plates, break oven, and serve immediately.   www.diabetic-recipes.com

 

APPLESAUCE BARS

 

2 cups Flour

1/3 cup Sugar Substitute -- to equal to 3/4 cup sugar

1 teaspoon Cinnamon -- ground

1/2 teaspoon Nutmeg -- ground

1/4 teaspoon Cloves -- ground

1 1/2 cups Applesauce, unsweetened -- hot

2 teaspoons Baking Soda

1/2 cup Walnuts -- chopped

1/4 cup Raisins

 

Place flour, sugar, dry sugar substitute, cinnamon, nutmeg and cloves in mixer bowl and mix a low speed to blend well. Combine HOT applesauce and baking soda (applesauce MUST be hot), and add, along with walnuts and raisins, to flour mixture. Mix at medium speed until flour is moistened and batter in creamy. Spread batter evenly in a 9" by 13" cake pan that has been sprayed with non-stick cooking spray. Bake at 375 degrees for 20 to 25 minutes, or until bars pull away from the sides of the pan and a cake tester comes out clean from the center. Cool on a wire rack. Cut into three by six bars. Source: "The Art of Cooking for the Diabetic"

 

 

APPLESAUCE SPICE CAKE

3 cups Water -- divided

1 1/4 cups Raisins

2 1/2 cups Applesauce, unsweetened

3 Eggs -- beaten

2 tablespoons Sugar Substitute -- powdered

1 cup Vegetable Oil

3 cups Flour, self-rising

3 tablespoons Cinnamon -- ground

1/4 teaspoon Baking Soda

2 tablespoons Vanilla Extract

Non-Stick Cooking Spray

Combine 2 1/2 cups water and raisins in a large saucepan; bring to a boil.

Boil until water evaporates or is absorbed by raisins. Remove from heat.

Add Applesauce, eggs, sugar, oil and remaining 1/2 cup water. Stir until

well combined. Sift together flour, cinnamon, soda; gradually add to

applesauce mixture with vanilla, stirring after each addition. Spoon batter

into a 10 inch bundt pan coated with non-stick cooking spray. Bake at 350

degrees F for 40-45 minutes or until wooden pick inserted in center comes

out clean. Cool in pan 10 minutes. Remove from pan and cool on a wire

rack.

 

 

ASIAN GLAZED ROASTED PORK

(makes 6 servings)

2 pork tenderloins, about 3/4 pound (360 g) each

1/2 cup (120 ml) canned low-sodium chicken broth

 

Marinade:

1 clove garlic, minced

1 teaspoon (5 ml) minced fresh ginger

2 scallions, white part only, minced

1 small Thai chili pepper or jalape˝o, seeded and minced

1/3 cup (80 ml) fresh orange juice

1 tablespoon (15 ml) fresh lemon juice

1 teaspoon (5 ml) grated lemon zest

1 tablespoon (15 ml) olive oil

1/4 teaspoon (1.25 ml) dark sesame oil

In a medium bowl, whisk together garlic, ginger, scallions, chili pepper, orange juice, lemon juice, and lemon zest. Whisk in olive oil and sesame oil. Pour mixture into a large self-sealing plastic bag.

Add the tenderloins to the bag and seal. Let stand, occasionally turning bag, for 30 minutes.

Preheat the oven to 400░F (200░C), Gas Mark 6.

Remove tenderloins from the marinade and place in a roasting pan. Roast for 15 to 20 minutes, until an instant meat thermometer registers 160░F.

Meanwhile, place marinade and broth in a small saucepan. Bring to a boil. Reduce heat to medium and cook, stirring occasionally, for 5 minutes.

To serve, thinly slice pork on the diagonal. Arrange slices on a heated serving platter and nap with some of the sauce. Serve immediately.

www.diabetic-recipes.com

 

 

 

ASIAN SOUP

WITH SHREDDED CHICKEN AND RICE

(makes 4 servings)

4 dried black mushrooms, rinsed

1 large clove garlic, minced

1 small Serrano or Thai chili pepper, seeded and minced

1 tablespoon (15 ml) minced fresh ginger

6 cups (1.4 l) low-sodium canned chicken broth

2 teaspoons (10 ml) low-sodium soy sauce

2 6-ounce (360 g) chicken breast halves, poached and shredded

4 ounces (120 g) snow peas, trimmed

1 small carrot, 2 ounces (30 g), thinly sliced

2 fresh water chestnuts, peeled and thinly sliced (may used canned)

4 scallions, thinly sliced

1 cup (165 g) hot cooked rice

In a soup pot, combine mushrooms, garlic, chili pepper, ginger, chicken broth, and soy sauce. Bring to a boil over medium heat. Boil for 2 minutes. Remove from heat, cover, and let stand for 30 minutes. Using a slotted spoon, remove black mushrooms and slice. Return to the pot.

Bring mixture back to a boil. Add remaining ingredients, except scallions and rice. Lower heat and simmer, partially covered, for 10 minutes.

Stir in scallions and ladle into wide soup bowls. Place 1/4 cup (41 g) of the hot rice in the center of each bowl. Serve at once. www.diabetic-recipes.com

 

 

 

ASIAN TROUT BUNDLES

Servings: 4

Source: Family Circle's "All-time Favorite Recipes"

4 green onions, cut into thin diagonal slices

1 large sweet red pepper, cored, seeded, julienne cut

2 tablespoons soy sauce

2 tablespoons red-wine vinegar

2 teaspoons dark Asian sesame oil

2 teaspoons grated fresh ginger, or 1/2 tsp ground ginger

1 tablespoon sugar

4 trout fillets (1 pound total)

4 teaspoons sesame seeds

Heat oven to 425 degrees F. Tear off four 14 x 12-inch sheets of aluminum foil.

Combine green onions, red pepper strips, soy sauce, vinegar, sesame oil, ginger and sugar in a medium-size bowl. Arrange each fillet on a piece of foil.

Spoon green onion mixture over top of each fillet, dividing equally. Sprinkle each fillet with 1 teaspoon sesame seeds. Fold top of foil over fish. Fold edges of foil over twice; crimp to seal tightly. Arrange packets on a baking sheet. Bake in heated 425 degree F oven 10-12 minutes or until foil is puffed and fish is cooked through.

 

 

 

ASPARAGUS WITH LEMON AND GARLIC

Serves: 4

Source: "The Best Diabetes Cookbook" by Katherine E. Younker

Book info: http://tgcmagazine.com/bin/track/click.cgi?id=46

1/2 pound asparagus, trimmed

2 teaspoons vegetable oil

1 teaspoon crushed garlic

1/4 cup diced sweet red pepper

1 green onion, sliced

2 tablespoons white wine

4 teaspoons lemon juice

2 tablespoons chicken stock

Black pepper

Steam or boil asparagus just until tender-crisp. Do not overcook. Drain and set aside.

In large non-stick skillet, heat oil; sautÚ garlic and red pepper until softened.

Reduce heat and add green onion, wine, lemon juice, chicken stock, black pepper to taste and asparagus. Cook for 1 minute. Place asparagus mixture in serving dish.

 

 

 

AVOCADO SALSA

1/2 avocado, diced

1/2 cucumber, peeled, seeded, and diced

1/2 red and green bell pepper, diced

1/4 red onion, diced

1/2 tomatillo, diced

1-1/2 tsp rice vinegar

1-1/2 tsp olive oil

1/4 tsp cumin

1/4 tsp chili powder

Combine all ingredients and let chill for 2 hours before serving.

AVOCADO TOMATO AND CHILI GUACAMOLE

Serves: 4 to 6

Source: "The Best Diabetes Cookbook" by Katherine E. Younker

Book info: http://tgcmagazine.com/bin/track/click.cgi?id=46

Half of an avocado, peeled

3/4 teaspoon crushed garlic

2 tablespoons chopped green onions

1 tablespoon lemon juice

1/4 cup finely diced sweet red pepper

1/2 cup chopped tomato

Pinch chili powder

In bowl, combine avocado, garlic, onions, lemon juice, red

pepper, tomato and chili powder; mash with fork, mixing well.

 

 

 

BAKED CAJUN CHICKEN

Servings: 4

11/2 to 2 pounds split chicken breasts

1/2 dried thyme, crushed

Nonstick spray coating

1/4 teaspoon garlic salt

2 tablespoons nonfat milk

1/8 teaspoon ground white pepper

2 tablespoons onion powder

1/8 teaspoon ground black pepper

Rinse chicken, pat dry. Cut off skin and discard.

Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray. Arrange the chicken in the dish; meat side up. Brush lightly with milk.

In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper. Sprinkle over chicken.

Bake in a 375 degree F oven for 45 minutes, or until the chicken is cooked through.

 

 

 

BAKED CHICKEN PARMESAN

Servings: 6

Source: "The New American Heart Association Cookbook"

Vegetable oil spray

4 slices whole-wheat bread

1/4 cup plus 2 tbsp grated Parmesan cheese (1-1/2 ounces)

1-1/2 tablespoons finely snipped fresh parsley

1-1/2 teaspoons paprika

3/4 teaspoon garlic powder

1/2 teaspoon dried thyme, crumbled

1/2 cup nonfat or low-fat buttermilk

6 boneless, skinless chicken breast halves (about 4 oz each), all visible fat

removed

Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.

In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir in Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.

Pour buttermilk into a shallow bowl.

Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.

Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.

 

 

 

BAKED CHICKEN WITH ONIONS

RAISINS, AND SUNFLOWER SEEDS

(makes 4 servings)

refrigerated butter-flavored cooking spray

2 medium onions, thinly sliced into rounds

4 5-ounce (150 g) boneless, skinless chicken breast halves

2 teaspoons (10 ml) fresh thyme leaves or 1/2 teaspoon (2.5 ml) crushed dried

1 tablespoon (4 g) minced parsley

paprika

salt (optional)

freshly ground pepper to taste

1 cup (240 ml) dry white wine

1 tablespoon (12 g) margarine

1 tablespoon (9 g) golden raisins

1 tablespoon (8 g) unsalted dry-roasted sunflower seeds

Preheat oven to 400░F (200░C, Gas Mark 6).

Lightly coat a large nonstick skillet with cooking spray. Add onions and 1 tablespoon water. Cover and sautÚ over medium-low heat until onions are wilted, about 10 minutes.

Remove all visible fat from chicken breast halves. Rinse and pat dry with paper towels.

Transfer onions to a 2-quart (2 l) oven-proof casserole dish. Combine thyme and parsley. Sprinkle over onions.

Lightly sprinkle chicken breast halves with paprika and evenly brown the top in the same skillet. Place on top of onions and season with salt (if using) and pepper. Pour on the wine. Bake until chicken is browned and tender, about 20 to 25 minutes.

Meanwhile in a small nonstick sautÚ pan, melt margarine over medium-high heat. Add raisins and sunflower seeds. SautÚ until raisins are plumped and seeds are lightly browned. Spoon over chicken and serve. www.diabetic-recipes.com

 

 

 

BAKED FISH EN PAPILLOTE

WITH VEGETABLE JULIENNE

Servings: 4

Source: "Mediterranean Light" by Martha Rose Shulman

Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=31

4 small whole porgy, sea bream, or flounder (3/4 to 1-lb each), cleaned

Salt and freshly ground pepper

1 tablespoon olive oil

1 small fennel bulb, sliced into julienne strips

1 carrot, peeled and sliced into julienne strips

2 leeks, white part only, cleaned, sliced into julienne strips

1 zucchini, sliced into julienne strips

1 garlic clove, minced or put through a press

1/2 teaspoon crushed fennel seed

1 tablespoon Pernod or anisette

2 lemons, cut in half

Preheat the oven to 425 degrees F. Rinse the fish, pat dry, and sprinkle lightly with salt and pepper if you wish. Cut 4 double thicknesses of aluminum foil, large enough to accommodate the fish. Brush with olive oil. Lay a fish on

each piece.

Heat the tablespoon of olive oil in a large heavy-bottomed skillet and sautÚ the vegetables and garlic together over medium heat for 5 minutes, stirring. Add the Pernod and fennel seed and continue to sautÚ, stirring, for 5 minutes. Add salt

and pepper to taste.

Stuff the fish with some of this mixture and lay the remaining vegetables over the fish. Squeeze juice from half an lemon over each fish. Enclose the fish in the foil and crimp the edges together well.

Place in a baking dish and bake in a preheated oven for 20 minutes or until the fish is opaque and flakes easily. Serve at once.

 

 

 

BAKED FISH EN PAPILLOTE

WITH VEGETABLE JULIENNE

Servings: 4

Source: "Mediterranean Light" by Martha Rose Shulman

Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=31

4 small whole porgy, sea bream, or flounder (3/4 to 1-lb each), cleaned

Salt and freshly ground pepper

1 tablespoon olive oil

1 small fennel bulb, sliced into julienne strips

1 carrot, peeled and sliced into julienne strips

2 leeks, white part only, cleaned, sliced into julienne strips

1 zucchini, sliced into julienne strips

1 garlic clove, minced or put through a press

1/2 teaspoon crushed fennel seed

1 tablespoon Pernod or anisette

2 lemons, cut in half

Preheat the oven to 425 degrees F. Rinse the fish, pat dry, and sprinkle lightly with salt and pepper if you wish. Cut 4 double thicknesses of aluminum foil, large enough to accommodate the fish. Brush with olive oil. Lay a fish on

each piece.

Heat the tablespoon of olive oil in a large heavy-bottomed skillet and sautÚ the vegetables and garlic together over medium heat for 5 minutes, stirring. Add the Pernod and fennel seed and continue to sautÚ, stirring, for 5 minutes. Add salt

and pepper to taste.

Stuff the fish with some of this mixture and lay the remaining vegetables over the fish. Squeeze juice from half an lemon over each fish. Enclose the fish in the foil and crimp the edges together well.

Place in a baking dish and bake in a preheated oven for 20 minutes or until the fish is opaque and flakes easily. Serve at once.

 

 

 

BAKED GRATED CARROTS WITH SHERRY

Servings: 6

Source: The New American Heart Association Cookbook

3 cups grated carrots (3 large)

2 tablespoons light margarine, melted

2 tablespoons dry sherry

1 tablespoon fresh lemon juice

1 tablespoon chopped chives

Preheat oven to 350 degrees F. Combine all ingredients except chives, stirring well. Put in a 1-quart casserole dish and sprinkle with chives. Bake, covered, for 30 minutes.

 

 

 

BAKED HADDOCK

Serves: 4

Source: "Light and Easy Diabetes Cuisine" by Betty Marks

Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=26

1 pound haddock or cod fillets

1/4 cup fresh lemon juice

1/2 teaspoon vegetable oil

2 garlic cloves, minced

1/4 cup Chicken Broth

Pepper to taste

4 large mushrooms, sliced

1 medium-size carrot, grated

2 teaspoons dried leaf mint

Preheat oven to 350 degrees F. Rinse fish and pat dry. Place fish fillets in a 9-inch casserole dish, add lemon juice and turn fish to coat well. Marinate 10 minutes. In a small non-stick skillet, heat the oil, sautÚ garlic and then spoon

over fish. Add remaining ingredients to casserole dish. Cover with foil and bake 25 to 35 minutes, until fish turns from translucent to opaque.

 

 

 

BAKED HERBED CHICKEN

Serves: 4

Cooking Time: 25 to 30 Minutes

Preparation Time: 10 Minutes

Source: "Light and Easy Diabetes Cuisine" by Betty Marks

Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=26

1 pound boneless skinned chicken breasts

2 teaspoons virgin olive oil

6 tablespoons dry white wine

1/4 cup fresh lemon juice

2 teaspoons dried leaf tarragon

2 teaspoons dried leaf basil

1/2 teaspoon hot red pepper flakes

Preheat the oven to 350 degrees F.

Trim any fat from chicken breasts and pound lightly between two sheets of waxed paper to flatten. Coat with olive oil and place in a baking dish. Add wine, lemon juice, herbs and pepper flakes, turning chicken to coat both sides.

Cover dish with foil. Bake 25 to 30 minutes, until chicken is cooked through.

 

 

 

BAKED LEMON SOLE

Servings: 4

4 (3-1/4 oz.) sole fillets

2 tsp fresh parsley, chopped

2 tsp margarine, melted

1/8 tsp pepper

2 tsp lemon juice

1/8 tsp paprika

2 tbsp all-purpose flour

Rinse fillets thoroughly in cold water; pat dry with paper towels, and set aside.

Combine melted margarine and lemon juice in a small bowl. Combine flour, chopped parsley and pepper in a shallow container.

Dip fillets in margarine mixture and dredge in flour mixture. Transfer fillets to a nonstick baking sheet, and drizzle any remaining margarine mixture over fish.

Sprinkle fillets with paprika. Bake at 375 degrees F. for 15 to 20 minutes or until fish is golden brown and flakes easily when tested with a fork.

If a crisper texture is desired, broil baked fillets 4 inches from heat for 1 minute. Garnish each fillet with a lemon wedge and fresh parsley sprigs, if desired.

 

 

 

BAKED ORANGE ROUGHY

WITH TOMATOES AND HERBS

Serves: 4

Serving Size: 3-1/2 ounces fish plus 3 tablespoons sauce

Source: The New Family Cookbook For People with Diabetes

Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=59

1/2 cups chopped onion

2 cloves garlic, minced

1 teaspoon margarine

1 large tomato, seeded and chopped

1/2 teaspoon salt

1 teaspoon chopped fresh oregano, or 1/4 tsp dried oregano

1 teaspoon chopped fresh thyme, or 1/4 teaspoon dried thyme

1/8 teaspoon freshly ground pepper

4 orange roughy fillets (1 pound total), thawed if frozen

1/2 cup dry white wine

2 tablespoons tomato paste

Preheat the oven to 350 degrees F. Prepare an ovenproof skillet with nonstick pan spray.

In the skillet over medium heat, sautÚ the onion and garlic in the margarine until soft, about 5 minutes. Stir in the tomato and seasonings. Cover and simmer for 5 minutes.

Place the fish in the skillet; cover with the sauce and pour the wine over the fish. Cover and bake for 15 to 20 minutes, or until the fish flakes with a fork.

Remove the fish to a heated platter. Simmer the sauce in the skillet until reduced to 2/3 cup. Stir in the tomato paste, reheat, and pour over the fish.

 

 

 

BAKED STUFFED ONIONS WITH SPINACH FETA

Serves: 4

Source: The New Family Cookbook For People with Diabetes

Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=59

2 large sweet or Spanish onions (about 1-1/2 pounds total, peeled)

2 teaspoons olive oil

1 clove garlic

One 10-ounce package frozen chopped spinach, thawed and squeezed dry

1 teaspoon fresh lemon juice

1/4 teaspoon freshly ground pepper

1/4 cup bread crumbs

1/4 cup (1 ounce) crumbled feta cheese

Place the onions in a large saucepan and cover with water. Bring to a boil and cook until the onions are partially tender, about 10 to 15 minutes. Drain and cool; cut the onions in half crosswise. Scoop out the center of each onion half, leaving

a 1/2-inch shell. Reserve the centers. If necessary, cut a small piece from the end of each onion shell so the shells will stand upright.

Prepare a shallow baking dish large enough to hold the onion halves in one layer with non-stick pan spray. Place the onions in the prepared dish, hollowed sides up.

Preheat the oven to 350 degrees F.

Chop the reserved centers of the onions. SautÚ in oil with the garlic in a medium saucepan until tender, about 5 minutes. Stir in the spinach, lemon juice, and pepper; cook until the liquid evaporates. Remove from the heat; stir in the bread

crumbs and cheese

Fill the onion shells with the spinach mixture. Cover with foil and bake about 25 minutes. Serve hot.

 

 

 

BAKED WITH STUFFING

Serves: 4

Source: "1,001 Recipes For People with Diabetes" by Surrey Books

Book info: http://tgcmagazine.com/bin/track/click.cgi?id=24

Notes: Fish fillets are cooked on a bed of mushroom-bread stuffing in this dish. Just add a salad or vegetable, and dinner is served.

1 large onion, chopped

1/2 tsp minced garlic

6 ounces mushrooms, sliced

2 tbsp reduced-sodium fat-free chicken, or vegetable, broth

1-1/2 cups crumb-type seasoned stuffing mix

3 tablespoons grated Parmesan cheese

1 pound lean white fish fillets

1/4 tsp dried basil leaves

Salt and pepper, to taste

1/4 cup dry white wine or chicken broth

Combine onion, garlic, mushrooms, and chicken broth in large skillet; cook over medium heat, covered, until onion is tender, stirring occasionally. Stir in stuffing mix and Parmesan cheese; spoon stuffing into large baking dish.

Sprinkle fish with basil, salt, and pepper; arrange on top of stuffing in dish, overlapping slightly, if necessary. Pour wine over fish. Cover tightly with aluminum foil, and bake at 375 degrees F until fish flakes easily with a fork, about 25 minutes.

 

 

 

BAKED ZITI WITH MEATBALLS

(makes 6 servings)

10 ounces (300 g) ziti or penne

1 15-ounce (450 ml) container low-fat ricotta cheese

1 cup (116 g) non-fat mozzarella cheese, grated

3 tablespoons (15 g) Parmesan cheese

1 28- ounce (840 g) can pureed tomatoes with basil

1/8 teaspoon (0.6ml) garlic powder

1/8 teaspoon (0.6 ml) dried red pepper flakes

meatballs:

1 pound (480 g) ground sirloin

1/8 teaspoon (0.6ml) garlic powder

1/8 teaspoon( 0.6 ml) onion powder

1/4 cup (( 113 g) rolled oats

2 ounces (60 ml) egg substitute

1 tablespoon (15 ml) water

1/8 teaspoon 0.6ml) kosher salt

freshly ground pepper

olive oil cooking spray

Preheat oven to 375 ░ F(190░ C), Gas Mark 5.

In a bowl stir together the ground sirloin, garlic and onion powder, rolled oats, egg substitute, water, salt and pepper. Coat a nonstick skillet with cooking spray. Make 1-inch in diameter meatballs and sautÚ in batches, on all sides until browned and cooked through. Set aside.

In a large pot of water cook the pasta as per package directions for al dente. Drain and set aside.

In a bowl combine the ricotta, mozzarella and Parmesan cheeses. Add the garlic powder and red pepper flakes to the canned tomato puree.

Place 1/4 cup tomato puree in the bottom of a casserole. Top with a layer of meatballs, dollops of cheese mixture and tomato puree. Layer the casserole topping with a few dollops of cheese mixture.

Bake in oven for 45 minutes until the ricotta is browned and the casserole is hot or cover and freeze. To prepare later, place in the oven and bake until hot or microwave. www.diabetic-recipes.com

 

 

 

BALSAMIC SWEET POTATOES

Serves: 4

Source: "Light and Easy Diabetes Cuisine" by Betty Marks

Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=26

4 medium-size sweet potatoes

2 tablespoons balsamic vinegar

Pepper to taste

1 tablespoon chopped fresh parsley

Place potatoes in a large saucepan and cover with water. Bring to a boil and cook potatoes 30 to 40 minutes or until tender. Remove potatoes and peel. Cut in slices 1/2 inch thick and arrange in a serving dish. Sprinkle with balsamic vinegar, pepper and parsley.

 

 

 

BALSAMIC VINAIGRETTE

Serves: 12 (1-tablespoon) servings or about 3/4 cup

Source: "Light and Easy Diabetes Cuisine" by Betty Marks

Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=26

1 tablespoon Dijon-style mustard

1/4 cup balsamic vinegar

2 tablespoons water

2 tablespoons fresh lemon juice

1/4 teaspoon dried leaf tarragon

1 garlic clove, minced

2 tablespoons safflower oil

2 tablespoons virgin olive oil

Salt and pepper to taste

In a jar, combine the mustard, vinegar, water, lemon juice, tarragon and garlic. Shake well to combine. Add oils and shake again. Season with salt and pepper. Chill before serving.

 

 

 

BARBECUED CHICKEN

(makes 6 servings)

barbecue sauce

1 10 3/4-ounce (301 g) can tomato puree

1/2 onion, 3 ounces (90 g) chopped fine

3 tablespoons (45 ml) French style whole-grain mustard

3 tablespoons (45 ml) fresh lemon juice

sugar substitute equivalent of 2 tablespoons sugar, or to taste

1 tablespoon (15 ml) Worcestershire sauce

1 to 2 tablespoons (15 to 30 ml) hot sauce (optional)

1/4 teaspoon (1.25 ml) ground allspice

1/4 teaspoon (1.25 ml) ground ginger

1/3 cup (160 ml) water

freshly ground pepper

 

6 chicken breasts, 6 ounces, (180 g) each, bone in, fat and skin removed

olive oil cooking spray

Prepare the coals in the barbecue or light the grill.

To make the sauce: place the tomato puree in a deep sauce pan. Add the onion and simmer slowly, covered, for 5 minutes. Uncover and add the mustard, lemon juice, sugar substitute, Worcestershire sauce, pepper sauce, (if using), allspice, ginger, and water. Simmer slowly for about 10 minutes until the sauce thickens. Add the pepper. Makes about 2 cups which can be frozen, refrigerated for up to 4 days, or served warm immediately.

When ready to grill, lightly coat the chicken breasts with cooking spray. Pat with freshly ground pepper and them place on the grill, bone side up. Grill, turning frequently, for 20 to 25 minutes. After 20-25 minutes brush both sides with barbecue sauce. Continue to grill until the chicken is no longer pink when cut with a knife.

To serve, return the barbecue sauce to the stove and bring to a rapid boil for at least 2 minutes. Transfer sauce to a serving dish and pass to spoon over chicken breasts. www.diabetic-recipes.com

 

 

 

BASIL CHICKEN SOUP

Servings: 4

1 tablespoon butter or margarine

1 large onion, chopped

1 clove garlic, pressed or minced

1 tablespoon all-purpose flour

3-1/2 cups chicken broth (low-sodium)

1 large russet potato, peeled and cut into 1/2-inch cubes

1 cup diced cooked chicken

1/2 cup chopped fresh basil

1/2 cup shredded light Jarlsberg cheese

In a 2 to 3 quart pan, combine butter, onion, and garlic. Stir occasionally over medium heat until onion is limp and slightly tinged with brown, about 10 minutes. Stir in flour to coat onion. Gradually stir in broth, and bring to a boil on high heat.

Add potato; cover and simmer over low heat until potato is tender when pierced, 15 to 20 minutes. Add chicken; cover and simmer just until chicken is hot, 1 to 2 minutes. Stir in basil. Ladle into bowl and offer cheese to add to taste.

 

 

 

BEAN SPROUTS AND CUCUMBERS

Serves: 4

Source: "Light and Easy Diabetes Cuisine" by Betty Marks

Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=26

2 cups bean sprouts

1 cucumber

1 tablespoon apple cider vinegar

1 tablespoon sesame oil

1 tablespoon low-sodium soy sauce

1 tablespoon water

1 tablespoon toasted sesame seeds

Dash chili powder

Blanch sprouts in boiling water 1 minute, drain and let cool. Peel cucumber, cut in half, seed and slice thinly. Mix with sprouts. In a small bowl, mix vinegar, sesame oil, soy sauce and water. Toss with sprouts. Garnish with sesame seeds and a dash of chili powder.

 

 

 

BEAN SPROUTS AND GREEN ONIONS

Servings: 4

Source: "Light and Easy Diabetes Cuisine" by Betty Marks

Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=26

2 teaspoons walnut oil

1 pound bean sprouts

6 green onions, chopped

1 tablespoon low-sodium soy sauce

1 tablespoon chopped fresh parsley

1 tablespoon sunflower seeds

In a wok or a large, non-stick skillet, heat oil. Rinse bean sprouts under cold water. SautÚ green onions about 3 minutes; stir in sprouts to heat through. Toss with soy sauce. Garnish with parsley and sunflower seeds.

 

 

 

BEEF IN RED WINE

(makes 6 servings with leftovers)

olive oil cooking spray

3 slices nonfat turkey bacon, cut into 1-inch pieces

3 pound (1420 g) piece rump roast

1 large onion, peeled, stuck with 4 whole cloves

2 ounces (60 g) grated carrot

3 large cloves garlic, sliced thin

1 cup (240 ml) dry red wine

1 bay leaf

4 sprigs thyme

1/4 cup (17 g) chopped flat-leaf parsley

2 large russet potatoes, peeled and cut into 6 pieces

2 medium carrots, peeled and sliced

1 pound (480 g) green beans, ends snipped

refrigerated butter flavored refrigerated cooking spray

8 ounces (240 g) mushrooms

freshly ground pepper

Lightly coat a large nonstick skillet with cooking spray. Add the turkey bacon and sautÚ until it begins to crisp. Add the beef, and brown on all sides.

Transfer turkey bacon and beef to a 3 1/2-quart or larger crockery slow cooker. Add onion, grated carrot, garlic, wine, bay leaf, thyme and parsley. Cover and cook on low for 8 to 10 hours or on high for 4 to 5 minutes.

When beef is almost done, cook potatoes in boiling water to cover until almost tender, about 10 to 15 minutes. Add carrots and green beans. Continue to cook for another 4 to 5 minutes. Drain vegetables and keep warm.

Meanwhile, lightly coat a large nonstick skillet with butter-flavored cooking spray. Add the mushrooms and sautÚ over high heat until mushrooms are tender and all liquid is absorbed.

Transfer beef to a carving board and let stand for 10 minutes before slicing into thin, against the grain, slices. Arrange beef slices on a heated serving platter. Discard clove-stuck onion, bay leaves, and thyme sprigs.

Stir cooked vegetables and mushrooms into pan juice of the slow cooker to warm. Spoon the vegetables and pan juices over the beef. Season to taste with pepper. Serve immediately. www.diabetic-recipes.com

 

 

 

BEEF MEDALLIONS

WITH SHIITAKE MUSHROOM SAUCE

(makes 2 servings)

1/2 tablespoon (7.5 ml) olive oil

2 shallots, minced

1 large garlic clove, thinly sliced

2 beef medallions, about 4 ounces (120 g) each, trimmed of all fat

4 ounces (120 g) shiitake mushrooms, stems removed

1/4 cup (60 ml) dry red wine

1/2 cup (120 ml) low-sodium canned beef broth

1/2 teaspoon (2.5 ml) crushed dried thyme

In a heavy cast-iron or nonstick skillet, heat olive oil over medium-high heat. Add the shallots, garlic, and steaks. Cook steaks 2 1/2 to 3 minutes per side, turning once, for medium-rare. Transfer steaks to a carving board and keep warm.

Add the mushrooms to the skillet, raise heat to high, and sautÚ for 2 minutes per side. Transfer mushrooms to a small bowl.

Discard fat from skillet. Add wine to the skillet and stir to deglaze the pan, loosening any browned bits. Add beef broth and thyme. Cook, stirring, until reduced by half. Return mushrooms to skillet.

Thinly slice steaks on the diagonal. Pour any steak juices into the sauce. Arrange steaks on heated serving plates and spoon mushrooms sauce over the meat. Serve hot. www.diabetic-recipes.com

 

 

 

BEEF TERIYAKI

Servings: 5

1 pound beef boneless sirloin steak

1/2 cup soy sauce

1/4 cup dry sherry, white wine or chicken broth

1 tablespoon vegetable oil

2 tsp chopped gingerroot or 1/2 tsp ground ginger

1 teaspoon sugar

1 clove garlic, chopped

Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.

Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches away from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.

 

 

 

BEEF WELLINGTON

(makes 10 servings)

1 2 1/2-pound (1200 g) beef tenderloin (filet mignon)

freshly ground pepper to taste

1 sheet frozen puff pastry

1 large egg, beaten with 1 tablespoon (15 ml) water

2 teaspoons (10 ml) olive oil

2 cups (180 g) finely chopped mushrooms

3 shallots, finely minced

1 clove garlic, minced

1/4 cup (16 g) chopped flat-leaf parsley

1/2 teaspoon (2.5 ml) crushed dried thyme

decorative pastry cut-outs from 2nd pastry sheet for garnish (optional)

sprigs of fresh herbs for garnish (optional)

Preheat oven to 425░F (220░C), Gas Mark 7. Season tenderloin with pepper and place in a lightly greased roasting pan. Roast for 30 minutes, or until an instant meat thermometer readers 130░F (40░C). Cover tenderloin with foil and refrigerate for 1 hour.

Thaw puff pastry at room temperature for 30 minutes. Reheat oven to 425░F (220░C), Gas Mark 7. Beat egg with water and set aside.

Meanwhile, heat oil in a heavy skillet over medium-high heat. Add mushrooms, shallots, and garlic. Cook, stirring occasionally, until vegetables are wilted and all liquid has been absorbed. Stir in parsley and thyme. Set aside.

Unfold the pastry sheet and place on a lightly floured work surface. Roll out to a rectangle, 4 inches (10 cm) longer and 6 inches (15 cm) wider than the tenderloin. Brush the pastry sheet with some of the egg mixture. Spoon mushroom mixture onto the pastry to within 1 inch (2.5 cm) of the edges.

Place the tenderloin in the center of the mushroom mixture. Fold the pastry over the meat, sealing the ends and edges. Place seam-side down on a heavy baking sheet. If desired, decorate the pastry with small pastry cut-outs, using the remaining egg mixture as your "glue." Bake 25 minutes, until pastry is golden, and the meat thermometer reads 140░F (46░C).

Transfer tenderloin to a serving platter and garnish with fresh herbs (if using). Let stand for 5 minutes before carving into slices. www.diabetic-recipes.com

 

 

 

BEST EVER COLESLAW

Serves: 10 (Makes 5 cups)

Source: The New Family Cookbook For People with Diabetes

Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=59

1 small or 1/2 large head cabbage (about 2 pounds)

1/2 cup fat-free mayonnaise

1/2 cup light sour cream

2 tablespoons sugar

2 green onions with green tops, chopped

2 tablespoons prepared horseradish

1 tablespoon fresh lemon juice

1/2 teaspoon salt

1/2 teaspoon dry mustard

1/8 teaspoon cayenne pepper

1 clove garlic, minced

1/2 teaspoon celery seed

Remove the outer leaves and core of the cabbage; chop the cabbage into large chunks. Place several chunks in a food processor fitted with the steel blade. (Do not overfill the processor.) Chop fine, using on/off turns; transfer to a large bowl. Repeat with the remaining cabbage; do not wash the bowl of the food processor.

Add the remaining ingredients to the food processor; process until well combined. Pour over the cabbage; cover and refrigerate at least 8 hours or overnight.

 

 

 

BLACK BEAN AND CORN RELISH

(makes 12 servings)

1 15-ounce (425 g) can black beans, rinsed and well drained

1 1/2 cups (225 g) cooked fresh corn, cut from 3 ears of corn

3 scallions, white part and 1 inch (2.5 cm) green, chopped

1/3 to 1/2 cup (48 to 56 g) cilantro leaves, minced

2 tablespoons (30 ml) olive oil

2 tablespoons (30 ml) fresh lemon juice

1/2 teaspoon (2.5 ml) salt (optional)

freshly ground pepper to taste

Combine the beans and corn in a serving bowl. Stir in scallions and cilantro, starting with 1/3 cup (48 g) and adding more to taste

Drizzle mixture with olive oil and lemon juice. Stir well. Add salt (if using) and pepper. Cover and refrigerate until ready to use. www.diabetic-recipes.com

 

 

 

.BLACK BEAN HUMMUS

Serves: 6 (about 1/4 cup each)

Source: "1,001 Recipes For People with Diabetes" by Surrey Books

Book info: http://tgcmagazine.com/bin/track/click.cgi?id=24

1 can (15 ounces) black beans, rinsed, drained

1/4 cup vegetable broth or water

2-4 tablespoons tahini (sesame seed paste)

3 cloves garlic

2 to 2-1/2 tablespoons lemon juice

1-1/2 tablespoons soy sauce

Salt and cayenne pepper, to taste

Pita chips or pita breads, cut into wedges for dippers

Process beans, broth, tahini, garlic, lemon juice, and soy sauce in food processor until smooth; season to taste with salt and cayenne pepper. Refrigerate 1 to 2 hours for flavors to blend. Spoon hummus into serving bowl; serve with pita chips.

 

 

 

BLACK BEANS AND RICE

Yield: 6 servings (about 2/3 cup each)

Source: "1,001 Recipes For People with Diabetes" by Surrey Books

Book info: http://tgcmagazine.com/bin/track/click.cgi?id=24

Vegetable cooking spray

1/4 cup chopped onion

1/4 cup sliced green onions and tops

4 cloves garlic, minced

1 cup converted rice

2-1/2 cups reduced-sodium fat-free chicken broth

1 can (15 ounces) black beans, rinsed, drained

2 tablespoons finely chopped cilantro

Salt and pepper, taste

Spray medium saucepan with cooking spray; heat over medium heat until hot. SautÚ onion, green onions, and garlic until tender, about 5 minutes. Add rice; cook over medium heat until rice is lightly browned, 2 to 3 minutes, stirring frequently.

Add chicken broth to saucepan and heat to boiling; reduce heat and simmer, covered, until rice is tender, 20 to 25 minutes, adding beans during last 5 minutes. Stir in cilantro; season to taste with salt and pepper.

 

 

 

BOMBAY CHICKEN

Servings: 5

Source: All New Cookbook for Diabetics and Their Families

1 teaspoon reduced-calorie margarine

1 teaspoon chicken-flavored bouillon, granules

1/4 cup chopped almonds

2 teaspoons curry powder, divided

1 cup boiling water

1 cup diced, unpeeled apple

1/2 cup skim milk

1/2 cup chopped onion

1 tablespoon lemon juice

1/2 cup sliced fresh mushrooms

1 cup chopped, cooked chicken

1 tablespoon all-purpose flour

Melt margarine in a large skillet over medium heat; add almonds. Cook 10 minutes or until almonds are golden brown; stirring frequently. Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two. Remove almonds to a plate lined with paper towels; let drain.

Add apple, onion, and mushrooms to skillet and sautÚ 5 minutes. Stir in remaining 1 teaspoon curry powder and flour. Cook over low heat 2 minutes, stirring frequently.

Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice. Cook over low heat 5 minutes or until smooth and thickened, stirring constantly. Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.

 

 

 

BOW TIE BLACK BEAN PASTA

Serves: 5

Source: "1,001 Recipes For People with Diabetes" by Surrey Books

Book info: http://tgcmagazine.com/bin/track/click.cgi?id=24

4 ounces dried black beans

1/2 tablespoon canola oil

1/2 cup chopped onions

1/2 cup chopped red bell pepper

1/2 tablespoon crushed garlic

1/2 cup cooking sherry

2 cups vegetable stock

3 quarts water

1/2 teaspoon salt

4 ounces tiny bow tie pasta, uncooked

2 teaspoons fresh oregano

1 teaspoon fresh basil

1/2 tablespoon minced fresh thyme

1/2 teaspoon chopped fresh rosemary

Salt and pepper, to taste

2 green onions, chopped, as garnish

Soak black beans overnight. Drain.

Heat canola oil in large saucepan over medium heat. Add onions, bell pepper, and garlic. Cook until onions are clear and tender. Add sherry and simmer until most liquid is absorbed. Add vegetable stock and black beans. Bring to a boil, simmer, and cook 1-1/2 hours or until beans are tender.

Bring water to a boil. Add salt and pasta. Stir occasionally to prevent pasta from sticking. Cook 10 to 12 minutes or to desired tenderness.

Add pasta to black bean mixture. Add spices and return pan to a simmer. Season with salt and pepper to taste. Garnish with chopped green onions.

 

 

 

BRAISED CABBAGE

Servings: 4 to 6

Source: "1,001 Delicious Recipes for People with Diabetes"

Vegetable cooking spray

3/4 cup chopped onion

1/2 cup chopped green bell pepper

3 cloves garlic, minced

1/2 teaspoon caraway seeds, crushed

1/2 teaspoon anise seeds, crushed

1 medium head cabbage, thinly sliced

1 cup reduced-sodium vegetable broth

2 slices bacon, fried crisp, drained, crumbled

Salt and pepper, to taste

Spray large saucepan with cooking spray; heat over medium heat until hot. SautÚ onion, bell pepper, and garlic 3 to 4 minutes; add caraway and anise seeds and cook 1 minute longer.

Add cabbage and vegetable broth to saucepan; heat to boiling. Reduce heat and simmer, covered, until cabbage is wilted, about 5 minutes. Simmer, uncovered, until cabbage is tender, 10 to 15 minutes. Stir in bacon; season to taste with salt and pepper.

 

 

 

 

 

BRAISED FISH WITH SUN DRIED

TOMATO SAUCE

Serves: 4

Source: "1,001 Delicious Recipes for People with Diabetes"

1 large onion, chopped

1 teaspoon minced garlic

1 tablespoon olive oil

1 cup clam juice or reduced-fat chicken broth

3 tablespoons chopped oil-packed sun-dried tomatoes

1 teaspoon dried marjoram leaves

1/2 teaspoon dried oregano leaves

4 halibut steaks (about 4 ounces each)

1 can (8 ounces) reduced-sodium tomato sauce

Salt and pepper, to taste

SautÚ onion and garlic in oil in large skillet until tender and well-browned. Stir in clam juice, sun-dried tomatoes, and herbs. Heat to boiling; boil, uncovered, stirring frequently until liquid is almost evaporates, about 5 minutes.

Add fish and tomato sauce; simmer gently until fish is tender and flakes with a fork, 3 to 5 minutes. Season to taste with salt and pepper.

 

 

 

BRAZILIAN PORK ROAST

(serves 6 with planned-overs)

Marinade:

2 garlic cloves, pressed or minced

1 teaspoon (5 ml) crushed dried thyme

1/2 teaspoon (2.5 ml) crushed dried oregano

1/2 teaspoon (2.5 ml) ground cumin

1 bay leaf, crushed

2 whole cloves

1/2 teaspoon (2.5 ml) freshly ground pepper

1/4 teaspoon (1.25 ml) cayenne pepper

3 tablespoons (45 ml) fresh lime juice

3 tablespoons (45 ml) fresh orange juice

1/2 tablespoon (7.5 ml) olive oil

 

3 10-ounce (900 g) pork tenderloins, trimmed of all fat

 

glaze:

1 cup (236 ml) fresh orange juice

2 tablespoons (30 ml) chopped fresh ginger

1 tablespoon (12 g) packed light brown sugar

1/2 teaspoon (2.5 ml) ground cloves

12 7-inch (17.5 cm) fat-free flour tortillas, warmed

 

Whisk together the marinade ingredients. Brush onto the pork tenderloins. Cover and marinate overnight or for at least 6 hours in the refrigerator.

Before cooking, preheat the oven to 375░F (190░ C). Place the tenderloins in a roasting pan.

Place the orange juice, ginger, brown sugar, and cloves in a small saucepan. Bring to a boil and reduce until it has the consistency of maple syrup. Brush each tenderloin with the glaze and bake, basting twice, until an instant-reading meat thermometer inserted in the thickest part of the pork registers 160░F (71░ C), about 20 to 25 minutes. Allow the meat to rest for 10 minutes before slicing.

Thinly slice 1 1/2 of the tenderloins and serve with warmed tortillas and orange salsa. Securely wrap the remaining tenderloin and refrigerate for a second meal.

www.diabetic-recipes.com

 

 

 

BROCCOLI RABE SAUTEED WITH GARLIC

Serves: 4 to 6

Source: "1,001 Recipes For People with Diabetes" by Surrey Books

Book info: http://tgcmagazine.com/bin/track/click.cgi?id=24

Garlic-flavored vegetable cooking spray

1 pound broccoli rabe, cooked until crisp-tender

4 cloves garlic, minced

Salt and pepper

Spray large skillet with cooking spray; heat over medium heat until hot. Add broccoli rabe and garlic; spray lightly with cooking spray. SautÚ over medium to medium-low heat until broccoli is beginning to brown, 4 to 5 minutes. Season to

taste with salt and pepper.

 

 

 

BROILED ASIAN STEAK

(makes 4 servings with planned-overs)

2 pounds (960 g) top round steak, cut 1-inch (2.5 cm) thick and trimmed of all fat

Marinade:

1 garlic clove, minced

1 tablespoon (15 ml) canola oil

1 tablespoon (15 ml) fresh lemon juice

1 teaspoon (5 ml) Worcestershire sauce

1 teaspoon (5 ml) soy sauce

1 teaspoon (5 ml) wasabi paste (Japanese horseradish) or 2 teaspoons (10 ml)

prepared horseradish

1/4 teaspoon (1.25 ml) fresh ground pepper

few drops liquid hot pepper sauce

 

In a shallow glass dish, combine marinade ingredients, mixing well. Using a sharp knife, score the steak in a diamond pattern, cutting about 1/8-inch (0.5 cm) deep. Place steak in dish; turn to coat both sides with marinade. Let stand for 30 minutes, turning steak several times.

Preheat broiler or light the grill. Drain off marinade into a small pan. Set aside. Broil or grill, 4 inches (10 cm) from source of heat, to desired doneness, turning once. Cut to test (it will take 8 to 10 minutes for medium-rare).

Bring reserved marinade to a boil over high heat. To serve, cut steak across the grain into thin, slanted slices. Arrange half of the steak slices on a heated serving platter and nap with hot marinade. Wrap remaining steak slices in aluminum foil; refrigerate to use in day 2. www.diabetic-recipes.com

 

 

 

BROILED CATFISH

Servings: 4

2 tablespoons olive oil

1 tablespoon parsley, finely chopped

1/2 cup lemon juice

2 cloves garlic, chopped

1 cup white wine

1/8 teaspoon black or white pepper

1 pound boneless catfish, cleaned

Mix the oil, parsley, lemon juice, garlic, wine, and pepper in a non-metallic bowl.

Put the catfish into the marinade and refrigerate for at least two hours.

Preheat the broiler and brush the hot rack with the marinade. Broil close to the heat for approximately 5 minutes until the fish flakes when touched with a fork.

 

 

 

BROILED MARINATED LEG OF LAMB

Servings: 12

1/3 cup olive oil

1/3 cup fresh lemon juice

1 tablespoon Dijon mustard

4 cloves garlic, finely chopped

1 teaspoon dried oregano

1/2 teaspoon freshly ground black pepper

1 boneless leg of lamb (4 pounds), butterflied

Combine oil, lemon juice, mustard, garlic, oregano and pepper in a plastic food-storage bag; Place lamb in bag, seal and refrigerate 6 to 24 hours.

Heat broiler. Drain lamb, reserving any marinade. Place lamb on a rack in a roasting pan.

Broil 6 inches from heat, 15 minutes on each side. Baste meat once or twice with reserved marinade. Tent foil over lamb and continue cooking 10 to 15 minutes more or until an instant-read thermometer registers an internal temperature of 145 degrees F. for medium-rare or 160 degrees F. for medium. Remove lamb; let stand, covered with foil, 10 minutes before slicing.

To Grill Lamb: Prepare a charcoal grill with hot coals, or heat a gas grill to high. Place lamb on grill rack and sear, turning once, until well browned on both sides, about 10 minutes total. Lower heat to medium or move lamb to cooler edge of grill; cook 15 to 20 minutes longer or to desired doneness. Baste meat once or twice with reserved marinade. Remove lamb; let stand, covered with foil, 10 minutes before slicing.

 

 

 

BROILED SCALLOPS

Serves: 4

Source: The New Family Cookbook For People with Diabetes

Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=59

1 pound sea scallops

1/3 cup seasoned bread crumbs

2 tablespoons fresh lemon juice

1 tablespoon olive oil

1/2 lemon, cut into wedges

1/4 cup light tartar sauce (optional)

Preheat the broiler. Prepare the broiler pan with non-stick pan spray.

Roll the scallops lightly in bread crumbs; place on the prepared pan. Drizzle with lemon juice and olive oil over the scallops.

Broil about 2 minutes on each side. Serve immediately with lemon wedges, and light tartar sauce (if desired).

 

 

 

BROILED SWORDFISH

Serves: 4

Source: Light and Easy Diabetes Cuisine

1/2 bunch of watercress

Juice of 1/2 lemon

2 tablespoons plain low-fat yogurt

1/8 teaspoon pepper

Salt to taste

1 pound swordfish, about 1 inch thick

1 tablespoon virgin olive oil (optional)

Dash paprika

Preheat broiler. Mince enough watercress to make 2 tablespoons. Reserve several sprigs for garnish. Mix minced watercress with lemon juice, yogurt, pepper and salt.

Brush each side of fish with oil, if desired, and sprinkle with dash of paprika. Broil about 3 inches from heat source 8 minutes; turn and broil 8 to 10 minutes more until fish flakes easily with a fork. Garnish with watercress sprigs and a small amount of the lemon-watercress sauce.

 

 

 

BUILD YOUR OWN CHICKEN TACOS

(makes 24 tacos)

6 skinless, boneless whole chicken breasts, about 3 pounds (1.35 kg) total,

halved

4 cups (1 l) fat-free low-sodium canned chicken broth

2 large garlic cloves, crushed

1 jalape˝o chili pepper, left whole

1/2 teaspoon (2.5 ml) crushed dried oregano leaves

1/4 cup (59 ml) purchased medium or hot taco sauce

1/4 cup (59 ml) fresh lime juice

24 taco shells

Condiments:

1 large head iceberg lettuce, finely shredded, about 6 cups (450 g)

4 small firm-ripe tomatoes, halved and thinly sliced

2 cups (472 ml) fat-free sour cream

1 bunch fresh cilantro, well washed and stems trimmed, leaves picked off the

stems

Rinse chicken breasts; pat dry with paper towels. Trim away and discard any fat.

In a large heavy, deep skillet, bring chicken broth, garlic clove, chili pepper, and oregano leaves to a boil. Add chicken breasts; reduce heat to simmer; and poach, uncovered, until chicken is opaque throughout (cut to test), about 8 to 10 minutes. Remove from stove and cool for 15 minutes in poaching liquid.

Shred the breast meat. Combine taco sauce and lime juice. Pour over shredded chicken and toss. Transfer chicken to a large platter. Keep warm.

Meanwhile, heat taco shells according to package directions. Place heated shells in a basket lined with a thick kitchen towel, covering the shells. Place condiments in individual bowls.

To serve arrange taco shells, shredded chicken, and condiments on a buffet table. Let guests assemble their own tacos. www.diabetic-recipes.com

 

 

 

BULGUR AND BARLEY WITH LEMON GREENS

Servings: 8 (1/2 cup each)

Source: "1,001 Recipes For People with Diabetes" by Surrey Books

Book info: http://tgcmagazine.com/bin/track/click.cgi?id=24

Vegetable cooking spray

3/4 cup barley

2-1/2 cups reduced-sodium vegetable broth

1/4 cup bulgur

1/2 teaspoon dried thyme leaves

6 ounces thinly sliced turnip greens, kale or spinach

1/2 cup thinly sliced green onions and tops

1/4 cup finely chopped parsley

1 large tomato, coarsely chopped

1/4 - 1/2 cup coarsely chopped walnuts, toasted

1 to 2 tablespoons lemon juice

Salt and pepper, to taste

Spray large saucepan with cooking spray; heat over medium heat until hot. Add barley to saucepan; spray lightly with cooking spray. Cook over medium heat, stirring occasionally, until barley is golden, 5 to 8 minutes.

Add broth to saucepan; heat to boiling. Reduce heat and simmer, covered, 40 minutes. Stir in bulgur and thyme; simmer, covered, 15 minutes. Stir in greens, green onions, and parsley; cook covered, until all liquid is absorbed, about 10 minutes. Stir in tomato and walnuts; cook 5 minutes longer. Season to taste with lemon juice, salt, and pepper.

 

 

BUTTERCUP SQUASH

Serves: 4

Cooking Time: 15 Minutes; Prep Time: 5 Minutes

Source: "Light and Easy Diabetes Cuisine" by Betty Marks

Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=26

2 medium-size Buttercup squash (about 1-1/2 pounds)

Ground mace to taste

Pepper to taste

Trim stems off squash and cut each in quarters using a cleaver or large chef's knife to cut, hitting back of knife with a mallet to force it through squash, if necessary. Scrape away seeds. In a large kettle, bring 2 quarts of water to a boil.

Add squash sections and cook until tender, 10 to 15 minutes. Remove from water, sprinkle with a little mace and pepper.

 

 

 

BUTTERSCOTCH PUMPKIN PIE

 

Crust:

1 cup graham cracker crumbs

1/4 cup margarine, melted

 

Filling:

1 package (.9ounce) sugar-free instant butterscotch pudding mix

1 cup skim milk

1 cup cooked pumpkin

1 teaspoon ground cinnamon

1 teaspoon ground allspice

 

Topping:

whipping cream. beat with equal to taste

 

Combine cracker crumbs and margarine; pat into 9-in pie plate. Bake 350*

for 10 minutes. Cool. For filling combine pudding mix and milk in a mixing

bowl and beat well. Add pumpkin and spices. Pour into crust. Chill for at

least 2 hours. Dollop whipped cream on top of individual slices.

 

 

 

BUTTERY SPAGHETTI SQUASH

Servings: 6

Source: Family Circle's All-Time Favorite Recipes

Note: This savory side dish will go well served with grilled (or broiled) chicken or turkey breast and steamed, fresh green beans.

3 pounds spaghetti squash, halved lengthwise, seeded

2 tablespoons butter, melted

1/4 cup chicken broth

2 tablespoons chopped fresh parsley

1/4 teaspoon salt

1/8 teaspoon black pepper

Place squash, cut side down, in a microwave-safe dish. Add 2 tablespoons water. Cover dish tightly with plastic wrap. Microwave on 100% power 25 to 30 minutes or until squash is tender. Let stand 5 minutes.

Carefully remove plastic wrap. Pull out squash strands with a fork; place in a large bowl. Mix butter, broth, parsley, salt and pepper; add to squash. Serve.

 

 

 

CALI-FLORIDA CHILI

Serves: 6

Source: "1,001 Recipes For People with Diabetes" by Surrey Books

Book info: http://tgcmagazine.com/bin/track/click.cgi?id=24

1 tsp crushed mixed peppercorns, divided

1 lb boneless, skinless chicken breast, cut into 1-inch cubes

4 cups sliced plum tomatoes

1 cup diced sun-dried tomatoes (not in oil)

1 cup Zinfandel OR dry red wine OR reduced-sodium chicken broth

2 dried California chilies, chopped

4 tsp chili powder

1 avocado, chopped

2 tbsp sunflower seeds, toasted

Salt, to taste

6 tbsp finely chopped fresh purple basil

Sprinkle 1/2 teaspoon peppercorns in a medium non-stick skillet; add chicken and sautÚ until pieces are lightly browned.

Combine fresh and dried tomatoes, wine, chilies, and chili powder in large saucepan; stir in chicken. Heat to boiling; reduce heat and simmer, covered, 6 minutes. Uncover and simmer until slightly thickened, about 5 minutes.

Stir in avocado, sunflower seeds, and remaining 1/2 teaspoon peppercorns. Season to taste with salt. Spoon into bowl; sprinkle with basil.

 

 

 

CALZONES

Serves: 16

Source: "1,001 Recipes For People with Diabetes" by Surrey Books

Book info: http://tgcmagazine.com/bin/track/click.cgi?id=24

Olive oil cooking spray

1 cup chopped zucchini

1 cup sliced mushrooms

1/2 cup chopped onion

1/4 cup chopped green bell pepper

1 can (14-1/2 oz) diced tomatoes with roasted garlic, undrained

2 teaspoons Italian seasoning

1 cup fat-free ricotta cheese

2 cups (8 ounces) shredded reduced-fat mozzarella cheese

1 package (16 ounces) hot roll mix

1-1/4 cups hot water

1 tablespoon olive oil

Fat-free milk

Spray large skillet with cooking spray; heat over medium heat until hot. SautÚ zucchini, mushrooms, onion, and bell pepper 5 minutes.

Add tomatoes and liquid and Italian seasoning to skillet; simmer until vegetables are tender and excess liquid is gone, about 10 minutes. Cool slightly; stir in cheeses and season to taste with salt and pepper.

Make hot roll mix according to package directions, using hot water and oil. Divide dough into 8 parts; roll each into 7-inch circle. Place about 1/2 cup vegetable mixture on each; fold in half and seal edges with tines of fork. Brush tops of pastries with milk.

Bake at 350 degrees until browned, about 15 minutes. Cut each calzone in half and arrange on serving platter. Serve warm.

 

 

 

CANNELLINI SALAD WITH CHICKEN BREAST

AND CITRUS CUMIN VINAIGRETTE

(makes 4 servings)

1 15-ounce (450 g) can cannellini beans, rinsed well

1 boneless chicken breast, skinless, all fat removed

olive oil cooking spray

1/2 red onion, chopped

1 clove garlic, minced

1/2 English cucumber sliced thin

1 red bell pepper, seeded and chopped

2 tablespoons (30 ml) fresh cilantro leaves, chopped

1 1/2 tablespoons (22.5 ml) fresh mint leaves, chopped

vinaigrette:

1/4 cup (60 ml) fresh orange juice

1 teaspoon (5 ml) grated orange rind

1 tablespoon (15 ml) white wine vinegar

1 teaspoon (5 ml) cumin

2 tablespoon (30 ml) olive oil

1/8 teaspoon (0.63 ml) salt, optional

grated pepper, to taste

lettuce cups

extra cilantro for garnish

baked fat-free tortilla chips

Place the rinsed beans in a salad bowl. Set aside.

Grill the chicken breast in a ridged skillet or over coals. When done, cool for 5 minutes and slice into thin slices across the grain.

Coat a non stick skillet with cooking spray. SautÚ the onion until opaque. Add the garlic and continue to sautÚ for 1 more minute. Add to the beans.

Add the cucumber, red bell pepper, cilantro and mint, and toss to combine.

In a small bowl whisk together the orange juice, orange zest, vinegar, cumin, olive oil, salt (if using) and pepper. Toss with salad. Top with the sliced chicken.

Place the lettuce cups on plates. Top with salad and serve. Garnish with extra cilantro. Pass the tortilla chips. www.diabetic-recipes.com

 

 

 

CANTALOUPE SORBET

1 cup orange juice, divided

1 envelope unflavored gelatin

6 cups fresh cantaloupe cubes (1 large melon)

sugar substitute equal to 1/2 cup sugar

Place 1/2 cup of the juice in a blender. Sprinkle gelatin over the top and let sit for 2 minutes to allow the gelatin to soften. Place remaining 1/2 cup of juice in a small saucepan and bring to a boil over high heat. Pour the heated juice into the blender over the gelatin mixture. Leaving the lid slightly ajar to allow steam to escape, blend for about 1 minute or until gelatin is completely dissolved. Add cantaloupe cubes and sugar substitute to the blender and blend until smooth. Spoon mixture into 8 inch square pan. Cover the pan with aluminum foil, and place in the freezer for about 2 hours and 30 minutes or until the outer 2-inch edge of the mixture is frozen. Place partially frozen mixture in the bowl of a food processor or electric mixer, breaking up the frozen outer edges. Process for 2 minutes or until light creamy, and smooth. Return to the pan and put back in the freezer for 2 hours or until firm. About 20 minutes before serving, remove the dessert from the freezer and allow to soften slightly at room temperature. Scoop into dishes and serve immediately. Serves 5

 

 

 

CARIBBEAN BEEF RAGOUT

WITH COCONUT RICE

(makes 4 servings)

2 medium onions, peeled, quarters, and thinly sliced

2 garlic cloves, minced

2 ribs of celery, cut into 2-inch (5 cm) pieces

1 carrot, peeled and thinly sliced

2 low-sodium canned tomatoes, coarsely chopped (1 14-oz can)

1 6-ounce (180 g) sweet potato, peeled and cut into small cubes

1 3/4 cups (420 ml) fat-free low-sodium canned beef broth

1/4 cup (60 ml) dry red wine or additional beef broth

1 teaspoon (5 ml) ground cumin

1 pound top round steak, grilled and cut into bite-size pieces

1/2 pound green beans, trimmed and blanched for 2 minutes

salt (optional) and freshly ground pepper

1/3 cup (80 ml) chopped fresh cilantro or flat-leaf parsley

Coconut Rice (see recipe below)

In a heavy Dutch oven, combine onion, garlic, celery, carrot, tomato, sweet potato, beef broth, wine, and cumin. Bring to a boil, reduce heat, and simmer for 15 minutes, until vegetables are tender and sauce is slightly thickened.

Stir in reserved green beans and steak pieces. Cook for another 10 minutes. Stir in cilantro.

To serve, spoon meat and vegetables around the Coconut Rice. Pour sauce into a gravy boat and pass separately. www.diabetic-recipes.com

 

 

 

 

Coconut Rice

(makes 4 servings)

1 teaspoon (5 ml) crushed dried oregano

1 cup (150 g) raw brown basmatti rice

2 cups (480 ml) fat-free low-sodium canned chicken broth

1 teaspoon (4 g) reduced-fat margarine

2 tablespoons (30 ml) unsweetened coconut

2 scallions, white part and 1 inch (2.5 cm) green, minced

salt (optional) and freshly ground pepper to taste

In a heavy saucepan, combine oregano, rice, chicken broth, and margarine. Bring to a boil. Cover and reduce heat to a simmer. Cook, covered, for 10 to 15 minutes, until rice is tender and liquid is absorbed.

Meanwhile, toast coconut in a heavy nonstick skillet over medium-low heat, tossing coconut frequently, until coconut is lightly browned.

When rice is done, fluff with a fork, stirring in coconut and scallions. Mound rice in the center of a heated serving plate and surround with ragout. Serve at once.

 

 

 

CARIBBEAN CHICKEN STIR FRY

WITH FRESH MINT

(makes 4 servings)

4 5-ounce (150 g) boneless and skinless chicken breast halves, trimmed of all

visible fat

1 teaspoon (5 ml) ground coriander

1 teaspoon (5 ml) ground ginger

1 teaspoon (5 ml) paprika

1 teaspoon (5 ml) freshly ground pepper

1/2 teaspoon (2.5 ml) cayenne pepper

grated zest of 1 lime

1 tablespoon (15 ml) olive oil

1/2 large yellow onion, thinly sliced

3 large cloves garlic, thinly sliced

4 scallions, trimmed leaving 2 inches (5 ml) green, cut into thin lengthwise strips

1 large red bell pepper, cored and seeded, then cut into thin julienne strips

1 tablespoon (15 ml) minced fresh ginger

wok sauce:

1/2 teaspoon (2.5 ml) grated orange zest

1/4 cup (60 ml) fresh orange juice

2 tablespoons (30 ml) fresh lime juice

1 tablespoon (9 g) cornstarch

2 tablespoons (30 ml) Caribbean-style chile sauce

1/4 teaspoon (1.25 ml) ground allspice

1/8 teaspoon (0.6 ml) ground nutmeg

 

1 1.67-ounce (18 g) package fresh mint, leaves picked

Rinse chicken breasts and pat dry with paper towels. Cut crosswise into 1/2-inch wide strips. In a large bowl, combine ground coriander, ground ginger, paprika, pepper, cayenne pepper, and grated lime zest. Add chicken strips and toss to evenly coat. Set aside for 15 minutes.

In a wok or heavy nonstick skillet, heat 1/2 tablespoon of the oil. When hot add onion, garlic, scallions, bell pepper, and minced ginger. Stir-fry for 2 to 3 minutes. Transfer vegetables to a small bowl.

Add remaining 1/2 tablespoon oil to the wok and place over medium-high heat. Add seasoned chicken breast strips and stir-fry for 2 to 3 minutes.

Meanwhile, in a small bowl, whisk together wok sauce ingredients. Return vegetables to the wok and stir in the sauce. Continue stir-frying for another minute or two until all ingredients are hot and sauce has thickened. Shred the mint leaves and stir into wok. Serve at once. www.diabetic-recipes.com

 

 

 

CARIBBEAN CHICKEN

Serves: 6 (1 Serving: 1-1/4 cup)

Source: "Gourmet Inspirations" by Patti Lynch

6 single chicken breasts (24 oz.) skinned, boned, washed, sliced in 1/2 inch strips

2 teaspoons oil

2-3 cloves garlic, minced

1/2 cup onion, chopped

1/4 cup peach or apricot chutney (fruit sweetened)

1/2 teaspoon thyme

1/2 teaspoon each curry powder, cinnamon, nutmeg and cloves

1/4 teaspoon dry mustard

1-1/2 cup low sodium chicken broth

3 tablespoons dry white wine

2 teaspoons coconut flavoring

In large skillet, heat oil to medium high, and sautÚ chicken pieces until brown. Remove chicken, set aside. SautÚ garlic and onion in skillet until soft, and golden.

Stir in chutney and spices and cook 1 minute. Add broth and wine, and heat through, stirring constantly. Return chicken to sauce, reduce heat, and simmer 15 minutes. Stir in coconut flavoring. Serve over hot rice.

 

 

 

CARIBBEAN PORK SKEWERS

WITH FIRECRACKER SALSA

(makes 6 servings)

2 10-ounce (300 g) pork tenderloins

Marinade:

2 shallots, minced

2 inch (5 cm) piece of fresh ginger, peeled and minced

2 cloves garlic, minced

3 tablespoons (45 ml) finely minced fresh mint

1 1/2 tablespoons (22.5 ml) low-sodium soy sauce

1 tablespoon (15 ml) olive oil

1 teaspoon (15 ml) honey

1/4 cup (60 ml) fresh lime juice

1/2 teaspoon (2.5 ml) ground allspice

1/2 teaspoon (2.5 ml) salt (optional)

freshly ground pepper to taste

1/4 teaspoon (1.25 ml) ground cloves

1/4 teaspoon (1.25 ml) ground nutmeg

In a bowl, whisk together the marinade ingredients. Trim excess fat off pork tenderloins and cut into 3 by 1 inch (7.5 by 2.5 cm) strips. Place pork in a large self-sealing plastic bag. Pour in marinade, seal, and turn over two or three times to evenly coat the meat. Let stand at room temperature for a least 30 minutes or refrigerate for up to 3 hours.

When ready to cook, preheat grill or broiler. Remove tenderloin strips and weave onto skewers. Pour remaining marinade in a small pan and quickly bring to a boil. Boil for 1 minute. Grill tenderloin skewers over medium-hot coals for 3 to 4 minutes per side, turning once. Baste occasionally with marinade. Remove from oven, cover with a sheet of aluminum foil. www.diabetic-recipes.com

 

Serve with some of the Firecracker Salsa.

FIRECRACKER SALSA

(makes about 2 cups)

8 ounces (240 g) peeled and cored fresh pineapple, finely chopped

1 small white onion, 3 ounces (90 g), minced

1 large red bell pepper, 6 ounces (180 g) , seeded and minced

1 Serrano chili pepper, seeded and minced

1/4 cup (15 g) minced fresh cilantro

2 tablespoons (30 ml) fresh orange juice

1 tablespoon (15 ml) fresh lime juice

1 teaspoon (5 ml) brown sugar

In a small bowl, combine pineapple, onion, bell pepper, and chili pepper. Sprinkle with cilantro and toss again.

In a small cup, whisk together orange juice, lime juice, and brown sugar. Drizzle over pineapple mixture and gently stir. Allow to stand at room temperature for at least 30 minutes before serving. www.diabetic-recipes.com

 

 

 

 

CARIBBEAN STYLE FLOUNDER

Yield: 4 Servings

Source: "1,001 Delicious Recipes for People with Diabetes"

2 teaspoons peanut oil

1 tablespoon annatto seeds

1 medium onion, thinly sliced

2 cups reduced-sodium fat-free chicken broth

1 sweet potato, peeled, cut into 1/2-inch cubes

1 can (14-oz) reduced-sodium whole tomatoes, undrained, cut up

1 teaspoon dried thyme leaves

1 cup frozen peas

1 pound flounder fillets, cut into 3/4-inch cubes

4 teaspoons lemon juice

Salt and pepper to taste

Heat oil in large saucepan over medium-high heat; add annatto seeds and sautÚ for 3 minutes. Remove seeds with slotted spoon and discard. Add onion to saucepan; sautÚ 2 minutes.

Add broth, potato, tomatoes and liquid, and thyme. Heat to boiling; reduce heat and simmer, covered, until potato is tender, about 10 minutes. Using potato masher or kitchen fork, coarsely mash mixture in pan.

Add peas and flounder; simmer until fish is tender and flakes with a fork, about 10 minutes. Stir in lemon juice; season to taste with salt and pepper.

 

 

 

 

CARPACCIO OF BEEF

WITH ASPARAGUS AND TOMATO SALAD

(makes 4 servings)

Carpaccio of Beef is usually a raw beef appetizer, but here we cook the meat to your desired level of doneness and serve the dish with a lovely vegetable salad topped with yogurt sauce. You will have extra sauce which makes an excellent dip for raw vegetables or a zippy salad dressing. Serve this dish with crusty bread and frozen fat-free, sugar-free ice cream and meringue cookies.

 

1 pound (480 g) beef tenderloin cut into 4 servings

1/4 teaspoon (1.25 ml) kosher salt

freshly ground pepper

1 pound (480 g) thin asparagus, tough ends removed

10 ounces(300 g) plum tomatoes, chopped

1/4 cup fresh basil, chopped

10 ounces (300 g) baby lettuce of your choice

freshly ground pepper

3 tablespoons (45 ml) red wine vinegar

1 1/2 tablespoons (22.5 ml ) olive oil

1 tablespoon (15 ml) water

1 teaspoon (5 ml) grained Dijon mustard

freshly grated pepper

Anchovy-Caper Dressing

4 ounces (120 g) fat-free ricotta

1 cup (200 g )nonfat plain yogurt

1/4 cup (20 ml) red wine vinegar

2 teaspoons (10 ml) capers

2 teaspoons (10 ml) anchovy paste

1 shallot, chopped

2 cloves garlic, chopped

1/4 cup (15 g) fresh basil leaves

1/4 cup (15 g) flat leaf parsley

freshly ground pepper

Preheat oven to broil or light a grill

Salt and pepper the beef. Broil or grill until done to your desired degree of doneness. Set aside for at least 20 minutes.

Cook the asparagus in 2 tablespoons water in the microwave. Place in ice water to refresh. Drain and place in bowl. Add the chopped tomato and basil.

Make a vinaigrette by whisking together the vinegar, oil, water, mustard, and pepper. Set aside.

Using a food processor with a metal blade, combine the ricotta, yogurt, vinegar, capers, anchovy paste, shallot, garlic, parsley, basil and pepper. until smooth. Refrigerate until ready to serve.

Toss the asparagus with 1 tablespoon (15 ml) of the vinaigrette. Place on one side of each of 4 large plates. Toss the tomato and chopped basil with 1 tablespoon (15 ml) of the vinaigrette. Place on the other side of each plate, leaving the center empty. Toss the lettuce with the remaining vinaigrette and place in the center between the vegetables.

Slice the beef against the grain into paper thin slices. Arrange on the plate and drizzle with each serving with 2 tablespoons (30 ml) of the Anchovy-Caper Sauce. Serve at once. www.diabetic-recipes.com

 

 

 

CARROT AND RAISIN SALAD

Servings: 6

Source: "1,001 Recipes For People with Diabetes" by Surrey Books

Book info: http://tgcmagazine.com/bin/track/click.cgi?id=24

2-1/2 cups shredded carrots (about 3 large)

3/4 cup chopped celery

1/3 cup raisins

1/3 cup coarsely chopped walnuts

3/4 cup fat-free mayonnaise

1/2 teaspoon Dijon-style mustard

1-2 teaspoons sugar

1/8 teaspoon salt

6 lettuce leaves

Combine carrots, celery, raisins, and walnuts in medium bowl. Add remaining ingredients, except lettuce, stirring until blended. Serve on lettuce-lined salad plates.

 

 

 

CARROT SALAD WITH DILL

Makes: 3 cups (6 servings)

Source: The New Family Cookbook For People with Diabetes

Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=59

1 pound carrots (about 7), peeled and thinly sliced

1/2 cup finely chopped red or Spanish onion

1-1/2 tablespoons canola or corn oil

1 tablespoon sherry or champagne vinegar

1 tablespoon chopped fresh dill, or 1 tsp dried dill weed

1/2 teaspoon sugar

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

Cook the carrots in boiling water or in a steamer until crisp-tender, about 4 minutes. Rinse with cold water; drain.

Combine the carrots and onion in a medium bowl.

Combine the oil, vinegar, dill, sugar, salt and pepper in a small bowl; mix well. Toss with carrot mixture. Chill before serving.

 

 

 

 

 

 

SHALOM FROM SPIKE & JAMIE



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