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Contents Recipe Disk 343 - 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.

 

FALAFEL BURGER

FAMILY SWISS STEAK

FARMHOUSE BEEF CASSEROLE

FETTUCCINE SALAD WITH

FIRECRACKER SALSA

FLANK STEAK AND SPINACH PINWHEELS

FLORENTINE CHICKEN BREASTS

FRESH SALMON SALAD

FRESH SALSA

FRESH TOMATO DILL SOUP

FRESH TOMATO SALSA

GARLIC CHICKEN

GINGER CHICKEN WITH ORANGES

GINGERED ACORN SQUASH

GINGERED ORANGE CARROTS

GOA PORK VINDALOO

GOURMET MUFFINS

GREEK SALAD

GREEN BEANS WITH SUNFLOWER SEEDS

GREEN HERB DIP

GREEN SPLIT PEA AND BARLEY SOUP

GRILLED BURGERS 

GRILLED FLANK STEAK PINWHEELS

GRILLED MUSTARD TURKEY CUTLETS

GRILLED STEAK FAJITAS

GRILLED VEGETABLES WITH BASIL DRESSING

GUMBO SOUP

HAZELNUT MACAROONS

HERBED POLENTA

HOLIDAY NOG

HOME STYLE TOMATO SAUCE

HOT GERMAN STYLE POTATO SALAD

INDIAN LAMB AND SPINACH

ITALIAN STYLE ZUCCHINI

ITALIAN VEGETABLE BAKE

JADE GREEN BROCCOLI

KEY LIME PIE

KEY LIME PIE II

KEY LIME PIE -Sugar-free

KOHLRABI ALMANDINE

LAMB AND TURNIP STEW WITH CILANTRO

LEEK MUSHROOM SOUP

LEMON ASPARAGUS

LEMON CAYENNE CHICKEN

LEMON POPPY SEED CAKE

LEMON SPIKED GARLIC GREENS

LEMON SPINACH SOUP

LEMONY SUMMER SQUASH

LENTILS ITALIANO

LIMELIGHT ROAST CHICKEN

LOUISIANA BEANS OREGANO

MACARONI AND TWO CHEESE CASSEROLE

MARINATED ASPARAGUS

MASHED POTATO PUFF

MEDITERRANEAN DIP WITH CRISP VEGETABLES

MEDITERRANEAN STYLE SHRIMP VEGGIE SOUP

MEXICAN HASH

MEXICAN TORTILLA SOUP

MIDDLE EASTERN PORK AND DRIED FRUIT

MIXED GREENS

MUSHROOM MASALA

MUSTARD PORK CHOPS

MUSTARD SOLE FILLETS

 

FAMILY SWISS STEAK

(makes 6 servings)

2 tablespoons (18 g) unbleached all-purpose flour

1/2 teaspoon (2.5 ml) crushed dried thyme

1/4 teaspoon (1.25 ml) sweet paprika

1 1/2 pounds (720 g) boneless beef round steak, cut 1 inch (2.5 cm) thick

1 tablespoon (15 ml) Worcestershire sauce

canola oil cooking spray

1 large garlic clove, peeled and thinly sliced

2 medium celery ribs, thinly sliced

2 medium onions, peeled and thinly sliced

4 medium plum tomatoes, thinly sliced

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

In a small bowl, combine flour, thyme, and paprika. Using a pastry brush, brush steak pieces with Worcestershire sauce. Dredge in flour mixture.

Lightly coat a large nonstick skillet with cooking spray. Place on stove over medium-high heat. Add steak pieces and brown on both sides, about 5 minutes per side.

Transfer steak pieces to a 3-quart (3-liter) or larger crockery slow cook. Top with garlic slices, celery, onions, and tomatoes. Pour beef broth over the top. Do not stir.

Cover and cook on low for 8 to 10 hours or on high for 4 to 5 hours.

To serve, transfer steak pieces and vegetables to a heated serving platter. Spoon any pan juices over the top and serve at once. www.diabetic-recipes.com

FARMHOUSE BEEF CASSEROLE

(makes 6 servings)

olive oil cooking spray

1 small, about 4 ounces (120 g), Russet or all-purpose potato

1 cup (114 g) shredded low-fat mozzarella cheese

1 pound (480 g) extra-lean ground sirloin

1 medium yellow onion, chopped

2 cloves garlic, minced

1 14 1/2-ounce (435 g) can no-salt-added diced tomatoes with juice

1 tablespoon chili powder, or to taste

2 cups (140 g) shredded green cabbage

salt (optional)

freshly ground pepper to taste

1 to 3 tablespoons purchased taco sauce

6 slices pickled jalapeño chili peppers (optional)

Preheat oven to 375°F (190°C, Gas Mark 5). Lightly coat a 2-quart (2 l) casserole with cooking spray.

Peel and grate the potato into a bowl. Stir in 1/4 cup (29 g) of the cheese. Spread evenly over the bottom of the prepared casserole. Bake for 15 to 20 minutes, until potato is browned and crispy.

Meanwhile, brown ground sirloin, onion, and garlic in a large nonstick skillet, breaking up the beef with a wooden spoon as it browns. Discard any excess fat. Stir in tomatoes with their juice, chili powder, and the cabbage. Season with pepper to taste. Sauté, stirring, for a minute or two. If mixture seems too dry, add 1 tablespoon of the bottled taco sauce, adding up to 2 tablespoons more, if needed, if mixture seems too dry.

When potatoes are done, spoon beef mixture on top of potatoes. Top with remaining cheese and jalapeño slices (if using). Bake for 25 to 30 minutes, until casserole is hot and bubbly. Serve at once. www.diabetic-recipes.com

FETTUCCINE SALAD WITH

ROASTED GARLIC, ONIONS, AND PEPPERS

Serves: 8

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

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

2 bulbs garlic

Olive oil cooking spray

3 medium onions, cut into wedges

2 large red bell peppers, cut into 1/2-inch slices

2 tablespoons olive oil or vegetable oil

2 tablespoons lemon juice

2 tablespoons finely chopped parsley

1/2 teaspoon salt

1/4 teaspoon pepper

8 ounces fettuccine, cooked, warm

Cut a scant 1/2 inch off tops of garlic bulbs, exposing ends of cloves. Wrap garlic heads loosely in aluminum foil. Spray jelly roll pan with cooking spray. Arrange garlic, onions, and bell peppers on pan. Bake vegetables, uncovered, at 400 degrees until garlic is very soft and vegetables are tender, 30 to 40 minutes.

Cool garlic slightly; squeeze pulp into small bowl. Stir in oil, lemon juice, parsley, salt, and pepper. Spoon garlic mixture over pasta and toss; add onions and peppers and toss. Serve warm.

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

FLANK STEAK AND SPINACH PINWHEELS

Serves: 8 (appetizer)

1-1/2 pounds lean flank steak

1 package (10 oz.) Frozen spinach (thawed, drained)

1/4 cup grated Parmesan cheese

1/4 cup fat free sour cream

Cut shallow diagonal cuts on one side of steak and pound to 3/8-inch thickness. Combine spinach, sour cream and cheese and spread on cut-side of steak.

Starting at narrow end, roll up steak and secure with toothpicks at 1-inch intervals. Cut into 1-inch slices (leaving picks in steak) and place pinwheels on broiler rack sprayed with non-stick spray.

Broil 6 inches from heat, 7 minutes on each side. Remove picks and serve.

FLORENTINE CHICKEN BREASTS

Servings: 6 - (1 Serving = 1 stuffed chicken breast)

Source: "Gourmet Inspirations" by Patti Lynch

6 single chicken breasts (24 oz. raw weight) skinned, boned, washed

1 teaspoon oil

1/4 cup finely chopped onion

2 cloves garlic, crushed

1 (10 oz.) package frozen chopped spinach

1-1/2 cup sliced fresh mushrooms

1/2 teaspoon basil

2 egg whites, beaten until frothy

3/4 cup bread crumbs

6 tablespoons shredded Parmesan cheese or low-fat Swiss

Wash and pat dry the chicken breasts. Store covered in refrigerator while preparing filling.

In large skillet, sauté onion and garlic in oil. When onion is golden, add spinach, and mix together well. Stir in mushrooms and basil. Remove from heat. Spoon half of egg white mixture into spinach, stirring until well combined.

On large work surface, flatten chicken pieces. Dividing spinach mixture evenly, spoon portion onto each chicken breast. Roll chicken breasts and secure with toothpick, if necessary.

Dip each breast in remaining egg white, then in bread crumbs. Place in 9" x 13" glass baking dish which has been sprayed with non-stick coating. Sprinkle each breast with 1 tablespoon Parmesan cheese. Bake at 325 degrees for 30 minutes. Serve with rice.

FRESH SALMON SALAD

Servings: 6

Source: The New American Heart Association Cookbook

Vegetable oil spray (olive oil spray preferred)

1-1/2 pound fresh salmon steaks, 3/4 to 1-inch thick

2 tablespoons fresh lemon juice

Vegetable oil spray (olive oil flavor preferred)

1/4 teaspoon dried thyme, crumbled

1/4 teaspoon pepper, or to taste

2 ribs celery, diced (1 cup)

1/2 cup diced red bell pepper (1/2 medium)

1/2 cup finely diced onion (1 medium)

1/2 cup fat-free, cholesterol-free or light, reduced-calorie mayonnaise dressing

10 small black olives, thinly sliced (optional)

Juice of 1 medium lemon (3 tablespoons)

2 tablespoons finely snipped fresh parsley

1/4 teaspoon Redhot pepper sauce (or to taste)

Preheat oven to 450 degrees F. Spray an oven-proof 13x9x2-inch glass baking dish with vegetable oil spray.

Rinse salmon and pat dry with paper towels. Pour 2 tablespoons lemon juice over salmon. Lightly spray one side of salmon with vegetable oil spray. Sprinkle with thyme and pepper. Put salmon in baking dish.

Bake for 10 minutes, or until salmon flakes easily when tested with a fork.

Carefully remove all skin and bones from salmon. Put salmon in a medium bowl and flake with a fork. Add remaining ingredients and stir well. Cover and refrigerate

for several hours before serving.

FRESH SALSA

Serves: 4 (About 1 cup)

Source: The New Family Cookbook For People with Diabetes

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

1 large tomato ( 8 ounces), seeded and chopped

3 green onions with green tops, chopped

1/3 cup packed chopped fresh cilantro

1 tablespoon fresh lime juice

1 tablespoon seeded and chopped jalapeno

2 cloves garlic, minced

1/2 teaspoon salt

Combine all the ingredients in a bowl; mix well. Leave at room temperature

for 30 to 60 minutes for flavors to mingle.

 

 

 

FRESH TOMATO DILL SOUP

Serves: 6

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

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

1 tablespoon olive oil

1 teaspoon crushed garlic

1 medium carrot, chopped

1 celery stalk, chopped

1 cup chopped onion

2 cups chicken stock

5 cups chopped ripe tomatoes

3 tablespoons tomato paste

2 teaspoons granulated sugar

3 tablespoons chopped fresh dill

In large non-stick saucepan, heat oil; sauté garlic, carrot, celery and onion until softened, approximately 5 minutes.

Add stock, tomatoes and tomato paste; reduce heat, cover and simmer for 20 minutes, stirring occasionally.

Puree in food processor until smooth. Add sugar and dill; mix well.

GARLIC CHICKEN

Servings: 4; 1 serving=1/4 recipe

Source: Gourmet Inspirations Healthy Cooking

2 teaspoons canola oil

4 single chicken breasts (16oz. raw weight) skinned, boned, washed, cut into 1"

strips

56 cloves garlic, sliced

21/4 cups chicken broth, low sodium

1/4 cup lemon juice

1/3 cup dry white wine

1/4 teaspoon salt

Ground black pepper to taste

In a large skillet, heat oil to medium high. Stir-fry chicken strips until well browned on both sides. Remove chicken pieces and set aside.

 

Sauté garlic slices until soft and golden. Stir in chicken broth, lemon juice, and wine.

 

When mixture is hot, reduce heat to medium and return chicken to skillet. Simmer a few minutes to heat through. If desired, thicken sauce with pinch of instant potatoes. Serve over rice.

GINGERED ACORN SQUASH

Servings: 4

Vegetable oil spray

2 acorn squash (about 3/4 pound each)

8-ounce can pineapple tidbits in their own juice, drained

3 tablespoons raisins (optional)

2 tablespoons light brown sugar

1 tablespoon light margarine, melted

1 teaspoon freshly grated gingerroot

Preheat oven to 400 degrees F. Lightly spray a 13x9x2-inch baking dish with vegetable oil spray.

Cut squash in half. Scoop out and discard seeds. Put squash halves cut side up in baking dish.

In a small bowl, combine remaining ingredients. Spoon mixture into each squash cavity. Carefully pour a small amount of water around each squash. Bake, uncovered, for 45 minutes.

GINGERED ORANGE CARROTS

Makes about 2 cups (4 servings)

Source: The New Family Cookbook For People with Diabetes

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

6 medium carrots (about 3/4 pound), peeled and sliced

1/2 cup homemade chicken broth, or canned reduced-sodium chicken broth

1/4 cup orange juice

2 teaspoons margarine

1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger

Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.

Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.

 

 

 

 

GOA PORK VINDALOO

(makes 4 servings)

6 small dried red chilies, seeded or 2 1/2 teaspoons (12.5 ml) cayenne pepper

1 teaspoon (5 ml) cumin seeds

1 teaspoon (5 ml) freshly ground pepper

1/2 teaspoon (2.5 ml) ground cinnamon

1/2 teaspoon (2.5 ml) poppy seeds

1/4 teaspoon (1.25 ml) ground cloves

1 2-inch (5 cm) fresh ginger, peeled and minced

4 cloves garlic minced

1 tablespoon (15 ml) tamarind pulp

4 teaspoons (20 ml) cider vinegar

water

1 tablespoon (15 ml) olive oil

2 small onions, 4 ounces (120 g) each, finely chopped

1 pound (480 g) pork tenderloin, cut into 1 1/2 -inch (3.75 cm) cubes

12 curry leaves (optional)

2 tablespoons (9 g) chopped cilantro (fresh coriander) (optional)

In a food processor or spice grinder, grind chilies, cumin seeds, pepper, cinnamon, poppy seeds, cloves, ginger, garlic, tamarind pulp, and cider vinegar to form a paste, adding up to 2 tablespoons water, if necessary. Rub a little of the spice mixture into the pork.

Heat the oil in a heavy skillet over medium-low heat. Add onion and cook, stirring, until onion is limp, about 5 minutes. Add the remaining spice paste and cook, stirring, for 1 minute.

Add the pork and cook, stirring frequently, for 5 minutes. Add 4 cups ( ml) water, cover and simmer until pork is tender, about 30 minutes. If using, stir in curry leaves and cilantro. Simmer for another 3 minutes. Serve at once.

www.diabetic-recipes.com

GOURMET MUFFINS

Serves: 10 (2-muffin) servings

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

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

1 cup buttermilk

1 egg

1-1/2 tablespoons walnut oil

1 cup unbleached all-purpose flour

1/4 cup whole-wheat flour

1 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

6 tablespoons grated Parmesan cheese

1/2 teaspoon dried rosemary, crushed

Preheat oven to 350 degrees F. Coat 20 mini-muffin cups with non-stick cooking spray.

In a small bowl, beat together buttermilk, egg and oil. In a large bowl, sift together flours, baking powder, baking soda and salt. Add 4 tablespoons of the grated cheese and the rosemary; blend. Pour buttermilk mixture into center of flour mixture and mix with a fork until blender but still lumpy.

Spoon mixture into muffin cups, filling empty cubs with water. Top each muffin with remaining cheese. Place in upper third of oven and bake 20 to 25 minutes, until muffins are golden.

GREEK SALAD

Serves: 4 (1 Serving = 1/4 of recipe)

1 large bunch spinach, washed, chopped

1 cucumber, (regular or English) peeled, seeded, chopped

8 cherry tomatoes, seeded and quartered

1/4 red onion, sliced

1/3 cup feta cheese, crumbled

8-10 Greek olives, seeded, sliced

3 cloves roasted garlic (optional)

Combine the above ingredients in large salad bowl. If preparing ahead of time, do not add cheese, olives, or garlic. Add these items just before serving.

Use dressing of choice or a Greek yogurt dressing, making sure to pay attention to the nutritional content of the dressing so when added to this salad it stays within your meal plan.

GREEN BEANS WITH SUNFLOWER SEEDS

Makes: About 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 fresh green beans

1/2 cup chopped onion

2 cloves garlic, minced

1/2 teaspoon salt

1/8 teaspoon freshly ground pepper

Pinch of crushed red pepper flakes

2 tablespoons shelled sunflower seeds

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

Snap the ends off the beans. If they are very young, leave the beans whole; if large, break the beans into 2-inch lengths. Place the beans in a saucepan; add 1 cup water and the onion, garlic, salt, and pepper.

Cover and bring to a boil; reduce the heat to a simmer, and cook about 8 minutes, until the beans are crisp-tender; drain.

Sprinkle the sunflower seeds and oregano over the beans. Toss lightly to mix.

GREEN HERB DIP

Yield: About 1 cup dip

Serving Size: 1 Tablespoon

 

3/4 cup plain low-fat yogurt

1/4 cup cholesterol-free reduced-calorie mayonnaise OR salad dressing

1/4 teaspoon salt

1/2 cup watercress leaves

1/2 cup fresh parsley leaves

1/4 cup fresh basil leaves

1 green onion (with top), cut into 1-inch pieces

 

Place yogurt, mayonnaise and salt in blender or food processor. Add remaining ingredients. Cover and blend or process about 30 seconds, stopping blender occasionally to scrape sides, until finely chopped.

 

Cover and refrigerate about 1 hour or until slightly thickened and chilled. Serve with raw vegetables if desired.

GREEN SPLIT PEA AND BARLEY SOUP

Servings: 12

Note: Reheats and/or freezes well. If soup gets thick, add a little water or broth.

2 cups green split peas, rinsed and drained

3 carrots, chopped

3 or 4 stalks celery, chopped

1 medium onion, chopped

12 cups water, chicken or vegetable broth

1/2 cup pearl barley, rinsed and drained

1 bay leaf

Salt and pepper, to taste

2 cloves crushed garlic, if desired

2 tsp. canola oil

2 medium onions, chopped

1/4 cup chopped fresh dill

In a large soup pot, combine split peas, carrots, celery and 1 onion with water. Bring to a boil. Stir in barley, bay leaf and garlic, if using. Reduce heat and simmer partly covered for 1-1/2 to 2 hours. Stir occasionally. Add salt and pepper to taste.

In a nonstick skillet, heat oil. Sauté the remaining 2 onions on medium heat until well-browned, about 6 to 8 minutes. Add onions to soup along with dill. Simmer soup 5 to 10 minutes longer. Discard bay leaf (and turkey carcass, if using).

GRILLED BURGERS

(makes 6 servings)

3/4 pound (360 g) ground sirloin

3/4 pound (360 g) lean ground turkey

2 tablespoons (29 g) low fat sour cream

1 teaspoon (5 ml) crushed dried oregano

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

6 sesame hamburger buns, split and toasted

In a large bowl, combine ground sirloin, ground turkey, sour cream, oregano, and scallion. Mix well. Cover and refrigerate for 1 hour.

Light the grill or preheat the broiler. Shape the beef mixture into 8 1-inch ( cm) thick patties. Grill or broil 4 inches (10 cm) from the source of heat for 4 to 6 minutes per side. Serve on toasted buns. www.diabetic-recipes.com

GRILLED FLANK STEAK PINWHEELS

(makes 5 servings)

1 1/2 pounds (720 g) flank steak

1/4 cup (60 ml) red wine

2 teaspoons (10 ml) reduced-sodium soy sauce

1 small red onion, 3 ounces (90 g), thinly sliced

1 tablespoon (15 ml) balsamic vinegar

1 tablespoon (15 ml) water

10 large fresh spinach leaves

1/3 cup (38 g) shredded part-skim mozzarella cheese

Lightly pound steak and score on both sides with a knife. Marinate steak in wine and soy sauce for 1 hour. Remove steak from marinade and pat dry. Discard marinade and lay steak on a flat surface.

Light a grill or start a charcoal fire.

Separate onion slices into rings. Place in a skillet along with vinegar and water. Bring to a rapid boil. Remove from stove, cover, and let stand for 5 minutes. Drain onion rings.

Arrange spinach leaves over the flank steak. Top with onion rings.

Roll the steak tightly towards you, tucking meat closely around the vegetables. Tie securely at 1-inch intervals with kitchen string. Cut the steak crosswise into 5 equal pieces.

Grill 4 to 6 inches from medium-hot coals for 4 to 5 minutes per side, or to desired doneness, turning once. When almost done, sprinkle top of each pinwheel with some of the cheese. Continue to grill for another minute, until cheese melts. Serve at once. www.diabetic-recipes.com

GRILLED MUSTARD TURKEY CUTLETS

Yield: 4 Servings

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

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

1 pound turkey breast cutlet, 1/4-inch thick

2 tablespoons Dijon-style mustard

2 tablespoons no-cholesterol, reduced-calorie mayonnaise

1 teaspoon fresh lemon juice

Pepper to taste

Paprika

2 tablespoons chopped fresh parsley

Preheat broiler. Coat broiler pan with non-stick cooking spray. Rinse turkey and pat dry.

Mix together mustard, mayonnaise and lemon juice in a small bowl. Coat one side of the turkey with half of mustard mixture. Broil about 4 inches from heat source 5 minutes.

Turn and coat other side of turkey with mustard mixture and sprinkle with pepper and paprika. Broil 1 minute or until top is browned. Garnish with chopped parsley.

GRILLED STEAK FAJITAS

(makes 12 servings)

Marinade:

4 cloves garlic, minced

2 tablespoons (30 ml) fresh lime juice

1 tablespoon (15 ml) Worcestershire sauce

2 tablespoons (30 ml) ground cumin

1 teaspoon (5 ml) chili powder

 

2 pounds (960 g) sirloin steak, trimmed of all fat

olive oil cooking spray

3 bell peppers, 1 pound (480 g) total -- 1 red, 1 yellow, and 1 green, seeded and

cut into thin strips

1 large red onion, 12 ounces (360 g), thinly sliced

3 cloves garlic, minced

12 7-inch (17.5 cm) fat-free flour tortillas, warmed according to package directions

Combine the ingredients for the marinade in a shallow dish. Place the steak in the marinade, cover, and refrigerate overnight or for at least 6 hours, turning steak twice.

Start the grill or preheat the broiler.

Remove the steak from the marinade and grill or broil for 2 to 4 minutes per side for medium-rare. Transfer steaks to a carving board and let stand for 10 minutes.

While steak is standing, lightly coat a nonstick skillet with cooking spray and place over medium-high heat. Add the peppers, onion, and garlic, stirring until vegetables are softened, about 5 minutes.

Slice the steak very thin across the grain. Arrange the steak slices and pepper-onion mixture on a large heated serving platter, with rolled up warm tortillas alongside.

Serve immediately with Black Bean and Corn Relish (see recipe).

www.diabetic-recipes.com

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.

GRILLED VEGETABLES WITH BASIL DRESSING

Makes 8 servings as a side dish.

1 small eggplant, sliced into thick rounds

1 zucchini, cut into thick, diagonal slices

1 yellow summer squash, cut into thick slices

1 red bell pepper, seeded and cut into eighths

1 small red onion, sliced and cut into 8 segments

2 Tbsp. balsamic or red wine vinegar

1/4 cup olive oil

1/4 cup chopped fresh basil, or 1 Tbsp. dried

1/4 cup non-fat yogurt

2 Tbsp. reduced-fat mayonnaise

1 Tbsp. minced fresh basil, or 1 tsp. dried

1 tsp. lemon juice

Thread skewers with alternating pieces of eggplant, zucchini, squash, bell pepper and onion. Place skewered vegetables in shallow pan.

Make marinade for vegetables by blending vinegar, oil and 1/4 cup fresh basil (or 1 Tbsp. dried). Pour over vegetables. Let stand 10 minutes, occasionally turning skewers so marinade coats all sides.

Meanwhile, make dressing. Place yogurt, mayonnaise, 1 Tbsp. fresh basil (or 1 tsp. dried) and lemon juice in a blender and mix until smooth. Transfer to small pitcher.

Grill vegetables, adjusting height of rack to avoid charring if using an outdoor grill.

Serve vegetables as a side dish, passing basil-yogurt dressing to use as a topping.

HAZELNUT MACAROONS

Servings: 30 Cookies (1 per serving)

1,001 Delicious Recipes for People with Diabetes

4 egg whites

1/8 teaspoon cream of tartar

1/4 teaspoon salt

1 cup sugar

1 cup canned sweetened coconut

1/4 cup hazelnuts or pecans, finely chopped

Beat egg whites, cream of tartar, and salt to soft peaks in medium bowl. Beat in sugar gradually, beating to stiff, shiny peaks. Fold in coconut; fold in hazelnuts.

Drop mixture by tablespoons onto parchment-or aluminum foil-lined cookie sheets. Bake at 300 degrees until cookies begin to brown and feel crisp when touched, 20 to 25 minutes. Cool in pans on wire racks.

HERBED POLENTA

Yield: 4 to 6 Servings

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

Olive oil cooking spray

2 green onions and tops, sliced

1 clove garlic, minced

1 teaspoon dried basil leaves

2-1/2 cups reduced-sodium vegetable, or chicken broth

3/4 cup yellow cornmeal

1/2 teaspoon salt

Spray large saucepan with cooking spray; heat over medium heat until hot. Sauté onions, garlic, and basil until tender, about 5 minutes. Add broth and heat to boiling; gradually stir in cornmeal and salt. Cook over low heat, stirring constantly, until thickened, about 10 minutes.

Pour polenta into lightly greased 8-inch cake pan; cool to room temperature. Refrigerate, lightly covered, until polenta is firm, 3 to 4 hours.

Spray large skillet with cooking spray; heat over medium heat until hot. Cut polenta into wedges; cook in skillet over medium heat until browned, 3 to 4 minutes on each side.

HOLIDAY NOG

Yield: 4 (3/4 cup) servings

Source: "American Diabetes Association Forbidden Foods Cookbook"

Not so long ago eggnog was made by blending raw eggs and cream together to make a very rich, thick beverage. Rum and nutmeg were often added to the adult drink. Today, food safety experts discourage drinking or consuming raw eggs at any time (Purchased eggnog contains pasteurized eggs to eliminate any safety concerns). Here, though, we've used soy drink and bananas, making a delightful taste while dramatically boosting the nutrition. Try it!

1 cup plain soy drink

1 cup orange juice

1 medium banana

1 teaspoon vanilla extract

8 ice cubes

1/2 teaspoon ground allspice

In a blender, combine the soy drink, juice, banana, vanilla, and ice cubes until smooth. Pour into glasses and sprinkle with allspice.

HOME STYLE TOMATO SAUCE

(makes 2 quarts)

1 28-ounce (840 g) can no-salt-added crushed tomatoes

3 6-ounce (180 g) cans tomato paste

3/4 pound )360 g) plum tomatoes, chopped

1 1/2 cups (360 ml) water

3/4 cup (180 ml) dry red wine or 98% fat-free, no-salt-added canned beef broth

1/2 cup (80 g) chopped onion

2 large cloves garlic, minced

1/2 tablespoon (7.5 ml) crushed dried oregano

2 large bay leaves

1/2 teaspoon (2.5 ml) freshly ground pepper

salt (optional)

To make the sauce: In a large heavy pot, combine the sauce ingredients. Bring to a boil over high heat; reduce heat to a slow simmer and cook, stirring occasionally, for 30 minutes.

Discard bay leaves. Divide sauce in half. Use each half as directed in recipes below or transfer into 2-cup plastic freezer containers. Label and freeze until firm.

www.diabetic-recipes.com

HOT GERMAN-STYLE POTATO SALAD

Yield: 8 servings (makes 5-1/3 cups)

Serving Size: About 2/3 cup

Source: The New Family Cookbook For People with Diabetes

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

5 medium potatoes (about 1-1/2 pounds total)

5 slices bacon

1/4 cup vinegar

1 large egg, slightly beaten

2 teaspoons sugar

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

1/2 cup chopped onion

Peel and halve the potatoes and cook in boiling water until tender. Drain and slice. Set aside.

Cook the bacon until crisp. Drain, reserving 1 tablespoon of bacon fat. Crumble the bacon and set aside.

In a large nonstick skillet, combine the 1 tablespoon bacon fat, the vinegar, 1/4 cup water, the egg, sugar, salt, and pepper. Place over moderately low heat and stir constantly until the dressing is thickened; do not allow the egg to coagulate.

Add the reserved potatoes and crumbled bacon; stir in the onion. Mix and heat through. Serve hot.

INDIAN LAMB AND SPINACH

Serves: 4

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

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

1 pound lean lamb

1 pound fresh spinach, trimmed

2 teaspoons virgin olive oil

1 onion, sliced

1 teaspoon ground turmeric

2 teaspoons ground coriander

2 teaspoons ground ginger

1/2 teaspoon chili powder

3 tablespoons low-fat yogurt

1/8 teaspoon dried leaf thyme

1 teaspoon prepared mustard

 

Trim any fat from lamb and cut into 1-inch cubes. Cut spinach into 1/4-inch strips.

In a large non-stick skillet, heat oil and sauté onion until softened. Add lamb, turmeric, coriander, ginger and chili powder. Simmer, stirring, 10 minutes until meat is browned.

Stir in spinach and remaining ingredients. Cover and simmer 15 minutes, stirring occasionally. Add water if needed and simmer 15 minutes more, until meat is tender.

ITALIAN STYLE ZUCCHINI

Serves: 6

Source: "The New American Heart Association Cookbook"

 

Vegetable oil spray

6 medium zucchini or crookneck squash, thinly sliced (about 6 cups)

1 teaspoon olive oil

3/4 cup sliced onion (1-1/2 medium)

2 large tomatoes or 4 Italian plum tomatoes, thinly sliced

1-1/4 teaspoons dried basil, crumbled

1 teaspoon salt-free all-purpose seasoning

3/4 teaspoon dried oregano, crumbled

4 ounces nonfat or part-skim mozzarella, shredded (1 cup)

1/3 cup grated Parmesan cheese

2 tablespoons finely snipped fresh parsley

 

Preheat oven to 375 degrees F. Lightly spray a 2-quart casserole dish with vegetable oil spray.

 

Put zucchini in a saucepan with water to cover by 1/2 inch. Bring to a boil over high heat. Reduce heat and simmer for 4 to 5 minutes, or until tender. Drain. Transfer to a large bowl.

 

Heat olive oil in a small skillet over medium-high heat. Sauté onions until translucent, 2 to 3 minutes.

 

Add onions, tomatoes, basil, all-purpose seasoning, and oregano to zucchini, stirring well.

 

Spoon half the zucchini mixture into casserole dish. Sprinkle with mozzarella. Add remaining zucchini mixture. Sprinkle with Parmesan.

 

Bake, uncovered, for 25 to 30 minutes. Sprinkle with parsley.

ITALIAN VEGETABLE BAKE

Servings: 4

Source: "The New American Heart Association Cookbook"

Olive oil spray

3 cups sliced fresh mushrooms, any variety or combination

1 small zucchini, thinly sliced

4 medium Italian plum tomatoes, sliced

2 small green onions, thinly sliced (about 1/4 cup)

3 tablespoons fat-free or low-fat Italian salad dressing

2 teaspoons chopped fresh basil or 1/2 tsp dried, crumbled

2 teaspoons chopped fresh oregano or 1/2 tsp dried, crumbled

1/2 medium clove garlic, minced, or 1/4 tsp bottled minced garlic

Preheat oven to 350 degrees F. Spray an 8-inch spare baking dish with olive oil spray. Layer mushrooms, zucchini, tomatoes, and green onions in a baking dish.

In a small bowl, combine remaining ingredients. Drizzle over vegetables. Cover with aluminum foil and bake for 25 minutes, or until vegetables are tender.

To serve, use a slotted spoon to remove vegetables from liquid.

 

JADE GREEN BROCCOLI

Yield: 8 servings. About 6 cups

Source: "The New Family Cookbook For People with Diabetes"

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

1 bunch broccoli (about 2 pounds)

1 tablespoon cornstarch

2 tablespoons light soy sauce

1/2 cup Homemade Chicken Broth or canned reduced-sodium chicken broth

1/4 teaspoon salt

2 tablespoons peanut, canola, or corn oil

1 clove garlic, minced

1 teaspoon grated gingerroot

2 tablespoons sherry

Peel the broccoli stems only if they are large and tough. Cut the stems diagonally into 1/3-inch slices. Separate the florets.

Mix the cornstarch, soy sauce, chicken broth, and salt in a small bowl; set aside.

Prepare a large skillet or wok with nonstick pan spray. Heat the oil in the skillet; add the garlic and ginger and cook 2 minutes over medium heat. Add the broccoli. Turn the heat to medium-high and stir-fry for 3 minutes. Add the sherry; cover and cook 2 minutes longer. Add the soy sauce mixture and stir constantly until the sauce thickens. Serve hot or chilled.

KEY LIME PIE SUGARFREE

Yield: One 9-inch pie, 8 servings

For Filling:

1 packet Knox unflavored gelatin

3 tablespoons lime juice

1/2 cup boiling water

9 - 1gram packets Equal or similar

For Crust:

1-9-inch graham cracker

Lime zest

Thin lime slices

1 cup evaporated skim milk

1 teaspoon vanilla

Juice of 1-1/2 limes

2 drops green food coloring

1. Sprinkle gelatin over lime juice and let it stand for 1 minute.

2. Add boiling water and sweetener to gelatin mixture and stir until gelatin is dissolved.

3. Refrigerate about 45 minutes or until slightly thickened.

4. Combine milk and vanilla and freeze 30 minutes.

5. Remove from freezer and whip at high speed until stiff.

6. Stir lime juice and food coloring into whipped milk. (Save remaining 1/2 lime for garnish.)

7. Slowly blend gelatin mixture into whipped milk.

8. Spoon pie filling into crust.

9. Chill until firm.

10. Garnish with lime zest and lime slices.

11. Cut into 8 even portions and serve 1 portion per serving.

KEY LIME PIE II

Serves: 8

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

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

1 cup reduced-fat graham cracker crumbs

3-4 tablespoons melted margarine

4-1/2 teaspoons Equal sweetener, divided OR 15 packets Equal, divided

1 envelope unflavored gelatin

1-3/4 cups fat-free milk, divided

1 package (8 ounces) fat-free cream cheese, softened

1/2 cup key lime, or Persian lime, juice

Light whipped topping, as garnish

Mint sprigs, as garnish

Combine graham cracker crumbs, margarine, and 1 teaspoon Equal for Recipes in 7-inch spring-form pan; pat evenly on bottom and 1/2 inch up side of pan.

Sprinkle gelatin over 1/2 cup of the milk in small saucepan; let stand 2 to 3 minutes; heat just to simmering, stirring constantly; cool.

Beat cream cheese until fluffy in medium bowl; beat in remaining 1-1/4 cups milk and the gelatin mixture. Mix in lime juice and remaining 3-1/2 teaspoons Equal for Recipes. Pour into pan; refrigerate until set, 3 to 4 hours.

Remove side of pan; lace pie on serving plate. Garnish with light whipped topping and mint.

 

 

 

KEY LIME PIE

Yield: One 9inch pie, 8 servings

For Filling:

1 packet Knox unflavored gelatin

3 tablespoons lime juice

1/2 cup boiling water

9 1gram packets Equal (aspartame, sugar substitute)

 

For Crust:

19inch graham cracker

Lime zest

Thin lime slices

1 cup evaporated skim milk

1 teaspoon vanilla

Juice of 11/2 limes

2 drops green food coloring

Sprinkle gelatin over lime juice and let it stand for 1 minute.

 

Add boiling water and sweetener to gelatin mixture and stir until gelatin is dissolved. Refrigerate about 45 minutes or until slightly thickened.

 

Combine milk and vanilla and freeze 30 minutes. Remove from freezer and whip at high speed until stiff.

 

Stir lime juice and food coloring into whipped milk. (Save remaining 1/2 lime for garnish.)

 

Slowly blend gelatin mixture into whipped milk. Spoon pie filling into crust. Chill until firm. Garnish with lime zest and lime slices. Cut into 8 even portions

KOHLRABI ALMANDINE

Serves: 4

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

1 pound kohlrabi (about 6)

1 tablespoon virgin olive oil

1 tablespoon frozen orange juice concentrate

1/4 cup chopped fresh parsley

1/2 cup Chicken Broth

1 tablespoon toasted slivered almonds

Peel and dice kohlrabi. In a large, non-stick skillet, heat oil. Add remaining ingredients except almonds. Cook, covered, 30 minutes until kohlrabi is tender. Drain, uncover and let brown, then serve with sprinkling of almonds.

LAMB AND TURNIP STEW WITH CILANTRO

Serves: 4

Source: "1,001 Recipes For People with Diabetes"

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

1 lb boneless lamb shoulder, fat trimmed, cut in 1" pieces

1 medium onion, chopped

1 teaspoon olive oil

1 tablespoon minced garlic

1/2 cup dry red wine or beef broth

2-1/2 cups reduced-sodium tomato juice, divided

2 medium potatoes, cut into 3/4-inch cubes

1 large turnip, cut into 3/4-inch cubes

1 tablespoon chopped fresh, or 1 teaspoon dried, sage leaves

Salt and pepper, to taste

1/2 cup chopped cilantro

Sauté lamb and onion in oil in 4-quart saucepan until lightly browned; add garlic, wine and 1-1/2 cups tomato juice and heat to boiling; reduce heat and simmer, covered, 25 minutes.

Stir in potatoes, turnip, and remaining 1 cup tomato juice; simmer, covered, until vegetables are tender, about 20 minutes. Stir in sage; season to taste with salt and pepper. Spoon stew into bowls; sprinkle with cilantro.

LEEK MUSHROOM SOUP

Servings: 8

Source: Suzi Castle's Deliciously Healthy Favorite Foods

6 large leeks

1/2 pound mushrooms, sliced

2 cloves garlic, minced

1/4 tsp dried tarragon leaves

1/3 cup flour

1/4 tsp white pepper

2 cups low-fat (1% fat) milk

4 cups low-sodium chicken broth

Trim root ends and tough, dark green tops off leeks. Split leeks lengthwise, rinse with water, and slice thinly to make 1 quart of cut leeks.

In a large, heavy soup pot sprayed with non-stick spray, cook leeks, mushrooms, garlic, tarragon and pepper over medium-high heat, stirring often for 15 minutes. Cover pot if vegetables become too dry.

In a blender, mix flour with milk. Add to cooked vegetables. Add chicken broth and cook over medium heat, stirring constantly, until thickened.

LEMON ASPARAGUS

Serving Size: 4

 

1 pound fresh asparagus -- cooked

2 tablespoons butter

1/2 cup mayonnaise

1/4 teaspoon salt

1/8 teaspoon white pepper

1/8 teaspoon dry mustard

1/2 large lemon -- juiced

1/2 cup bread crumbs

1/3 cup Parmesan cheese -- grated

Place cooked asparagus in shallow greased casserole in single layer. Melt butter; heat until golden brown. Blend in mayonnaise, seasonings, and lemon juice; pour over asparagus. Sprinkle with crumbs, then cheese. Bake in preheated 375 oven 15 min. or until browned. Can be prepared in advance and reheated.

LEMON CAYENNE CHICKEN

Servings: 4

4 boneless, skinless chicken breast halves (4 oz each); remove all visible fat

1/2 cup all-purpose flour

3/4 teaspoon paprika

1/2 teaspoon salt

1/4 teaspoon cayenne

1/8 teaspoon black pepper

Vegetable oil spray

1 tablespoon extra-virgin olive oil

3 tablespoons water

1 tablespoon light margarine

1 teaspoon fresh lemon juice

2 tablespoons finely chopped fresh parsley

Rinse chicken and pat dry with paper towels. Put chicken smooth side up between two sheets of plastic wrap. Using a tortilla press or smooth side of a meat mallet, lightly flatten chicken to 1/4-inch thickness, being careful not to tear meat.

In a shallow bowl, combine flour, paprika, salt, cayenne, and black pepper. Coat chicken, shaking off excess.

Spray a large non-stick skillet with vegetable oil spray. Add oil and put over medium-high heat for 1 minute, or until hot. Cook chicken for 8 minutes. Turn and cook for 7 to 8 minutes, or until golden brown. Place chicken on a serving platter.

To pan residue, add water, margarine, and lemon juice. Scrape any browned bits from skillet. Bring mixture to a boil. Boil for about 30 seconds, or until sauce is slightly thickened. To serve, drizzle sauce over chicken and sprinkle with parsley.

LEMON POPPY SEED CAKE

Makes: 1 Cake (9 Servings)

Source: The New Family Cookbook For People with Diabetes

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

1 cup all-purpose flour

1/2 cup sugar

1/3 cup poppy seeds

1-1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/8 teaspoon salt

1/4 cup margarine, melted

2 large egg whites, or 1/4 cup egg substitute

1/2 cup fat-free milk

3 tablespoons fresh lemon juice

1 teaspoon finely grated lemon zest

1 teaspoon pure vanilla extract

2 tablespoons powdered sugar

Preheat the oven to 350 degrees F. Prepare a 9-inch-square baking pan with nonstick pan spray.

Combine the flour, sugar, poppy seeds, baking powder, baking soda, and salt in a large bowl. Add the margarine, egg whites, milk, lemon juice, zest, and vanilla. Mix just until the dry ingredients are moistened. Pour into the prepared pan. Bake

30 minutes, or until the cake springs back when the center is lightly pressed.

Cool on a wire rack. Sift powdered sugar over the cake. Cut into 3-inch squares to serve.

LEMON SPIKED GARLIC GREENS

Yield: 4 Servings

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

Note: Kale, collard, turnip, or beet greens are excellent choices for this quick-and-easy healthy vegetable.

Garlic-flavored vegetable cooking spray

1/3 cup finely chopped onion

4 cloves garlic, minced

1-1/2 pounds greens, washed, stems removed, coarsely chopped

1/3 cup water

1-2 tablespoons lemon juice

Salt and pepper, to taste

Spray large saucepan with cooking spray; heat over medium heat until hot. Sauté onion and garlic until tender, 3 to 4 minutes.

Add greens and water to saucepan; heat to boiling. Reduce heat and simmer, covered, until greens are wilted and tender, about 5 to 8 minutes, adding more water if necessary. Season to taste with lemon juice, salt and pepper.

LEMON SPINACH SOUP

Servings: 8

Source: 5 A Day / The American Cancer Society

2 medium onions, peeled, sliced lengthwise in 1/2-inch strips

1-1/3 tsp. olive oil

8 cups fat-free chicken broth

1/3 cup fresh lemon juice

7 cups fresh spinach, packed down, washed

Dash of pepper

1 lemon, sliced paper thin

In a medium stockpot, sauté onions in oil over medium heat until tender. Add chicken broth and lemon juice. Stir in spinach, reduce heat, and simmer for 5 minutes. Season with pepper, if desired. Serve hot with lemon slices floating on top.

LEMONY SUMMER SQUASH

Serves: 4

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

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

1 pound summer squash

1 tablespoon walnut oil

1 garlic clove, minced

1 teaspoon dried rosemary, crumbled

2 tablespoons fresh lemon juice

Pepper to taste

Slice squash in 1/4-inch rounds. Heat oil in a non-stick skillet and cook garlic 1 minute. Add squash and cook, stirring gently, until tender, about 4 minutes. Stir in remaining ingredients and heat through.

LENTILS ITALIANO

Makes: 3-3/4 cups (6 Servings)

Source: The New Family Cookbook For People with Diabetes

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

3/4 cup chopped onion

1 clove garlic, minced

1 tablespoon olive oil

2 cups Vegetable broth or one 14-ounce can beef or vegetable broth

3/4 cup dried lentils, washed

One 16-ounce can diced tomatoes with juice

1/4 to 1/2 teaspoon crushed red pepper flakes

1/2 teaspoon salt

1 tablespoon chopped fresh basil, or 1 tsp dried basil

1 tablespoon chopped fresh oregano or 1 tsp dried oregano

1/4 teaspoon freshly ground pepper

In a heavy saucepan, sauté the onion and garlic in the olive oil for 5 minutes, until the onion is tender. Add the broth and lentils. Cover and simmer for 30 minutes.

Add the tomatoes with their liquid, 1/2 cup water, and the remaining ingredients; simmer over low heat, uncovered, for about 45 minutes, stirring occasionally. Add water if the mixture becomes too dry.

LIMELIGHT ROAST CHICKEN

(Gloria's) Servings: 6

Source: "MealLeaniYUMM!" by Norene Gilletz

3-1/2 lb. (1.6 kg) whole chicken

Salt & freshly ground pepper, to taste

1 tsp. dried basil

3 limes

1 or 2 stalks celery, cut into chunks

1/4 cup chopped parsley or coriander (cilantro)

Rinse chicken and dry well. Loosen skin; rub seasonings inside the cavity and under skin of chicken. Squeeze juice of one lime over chicken. Marinate for 1 hour at room temperature or cover and marinate in the fridge overnight.

Pierce limes with a fork. Place limes, celery and parsley inside the chicken. Close up openings with metal skewers. Place chicken on its side in a roasting pan.

Preheat oven to 425 degrees F. Roast uncovered for 20 minutes. Turn chicken onto its other side and roast 20 minutes more.

Reduce heat to 350 degrees F and roast breast side up 20 minutes longer, until golden and crisp. Remove chicken from oven. Strain fat from pan juices. Place pan juices in a gravy boat.

Cut up chicken; remove skin, limes, celery and parsley. Garnish with additional lime slices.

LOUISIANA BEANS OREGANO

Serves: 4

Source: "The New American Heart Association Cookbook"

1 cup peeled and diced tomato (about 1-1/2 cup medium)

1/2 cup diced celery (1 medium rib)

1/3 cup water

1/4 cup diced green bell pepper

2 tablespoons chopped onion

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

1/2 teaspoon dried oregano, crumbled

1/8 teaspoon white pepper

1/8 teaspoon salt

9-ounce package frozen no-salt-added Italian green beans

In a medium saucepan, combine all ingredients except green beans. Bring to a boil over high heat. Reduce heat and simmer, covered, for 10 minutes.

Increase heat to medium. Add beans and separate them with a fork. Cook, uncovered, for 5 to 8 minutes, or until beans are tender-crisp, stirring occasionally.

MACARONI AND TWO-CHEESE CASSEROLE

Serves: 4 (Makes 3 cups)

Source: The New Family Cookbook for People with Diabetes

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

1 cup (4 ounces) uncooked elbow, small shell, or ziti

2 tablespoons margarine

2 tablespoons finely chopped shallots or onion

1 tablespoon all-purpose flour

1 cup fat-free milk

3/4 cup (3 ounces) shredded reduced-fat sharp Cheddar cheese

1 slice whole wheat bread, crumbled into soft crumbs

1/4 teaspoon paprika, preferably hot Hungarian

2 tablespoons grated Parmesan or Asiago cheese

Cook the macaroni according to the package directions, omitting salt; drain well.

While the macaroni is cooking, melt 1 tablespoon of the margarine in a medium saucepan over medium heat. Sauté the shallots until tender, about 3 minutes. Add the flour; cook and stir 1 minute. Add the milk; cook until the sauce

thickens, about 4 minutes, stirring often.

Stir in the Cheddar cheese until melted. Add the cooked macaroni and mix well. Prepare a gratin dish or shallow ovenproof baking dish with nonstick pan spray. Transfer the macaroni and cheese to the dish. Preheat the broiler.

Melt the remaining margarine; combine it with the bread crumbs and Parmesan cheese. Sprinkle over the macaroni.

Boil 4 to 5 inches from the heat source until the top is lightly browned, about 2 minutes.

MARINATED ASPARAGUS

TOMATO AND HEARTS OF PALM

Servings: 6

Source: The New American Heart Association Cookbook

8 ounces fresh asparagus, trimmed, cut into 2-inch pieces

1 pound Italian plum tomatoes, cut into 1/4-inch slices

14-ounce can hearts of palm, rinsed and drained

1/4 cup thinly sliced yellow onion

Dressing Ingredients:

1/4 cup red wine vinegar

2 tablespoons dry red wine (regular or nonalcoholic)

2 teaspoons sugar or sugar substitute

1/4 teaspoon pepper

Steam asparagus for 3 minutes, or until tender-crisp. Immediately put asparagus in a shallow glass baking dish.

Add a layer of tomatoes, then one of hearts of palm, and one of onion.

In a small bowl, whisk together dressing ingredients until sugar has dissolved. Pour over vegetables.

Cover dish and refrigerate for 30 minutes, stirring occasionally. Nutritional Information Per Serving:

MASHED POTATO PUFF

About 6 cups (6 Servings)

Serving Size: 1 Cup

Source: The New Family Cookbook For People with Diabetes

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

4 medium potatoes (1-1/4 lbs), Yukon Gold if available

2/3 cup fat-free milk

2 teaspoons margarine

1/4 teaspoon salt

3 large eggs, separated

1 tablespoon grated onion

1 tablespoon chopped fresh parsley OR 1 teaspoon dried parsley flakes

3/4 cup (about 3 ounces) grated OR finely shredded low-fat Cheddar cheese

Preheat the oven to 375 degrees F. Prepare a 1-1/2-quart casserole with nonstick pan spray.

Peel, quarter, and boil the potatoes until tender. Drain and mash with 1/3 cup of the milk, the margarine, and salt.

In a small bowl, beat the egg yolks with the remaining 1/3 cup milk. Add the egg mixture, onion, parsley, and cheese to the potatoes; mix well.

In another bowl, beat the egg whites until stiff and fold them into the potatoes. Turn into the prepared casserole.

Bake for 35 to 40 minutes, or until a knife inserted in the center comes out clean. Serve immediately.

MEDITERRANEAN DIP WITH CRISP VEGETABLES

Servings: 8

Source: 5 A Day For Better Health

1 lb. baby carrots, peeled and washed

1 1/2 tbsps. olive oil

1/2 cup scallions, chopped

3 cloves fresh garlic, minced

1 16-ozs. can garbanzo beans, rinsed and drained

1/2 tsp. cumin

1 pinch cinnamon

2 tbsp fresh lemon juice

1/2 tsp. toasted sesame oil

Kosher salt & pepper to taste

1/2 - 2/3 cup water

Assorted vegetables: celery, Belgian endive leaves, cauliflower, jicama matchsticks, bell pepper triangles, snow peas soaked in ice water, broccoli

Garnish:

whole cured olives, finely sliced scallions, fresh lemon slices

In a medium-sized skillet, place carrots with 1 inch of water. Bring to a boil over high heat. Cover, reduce heat to medium and cook until carrots are very tender.

Drain most of the water and add olive oil, scallions, and garlic. Sauté without a lid for 5 minutes. Place the mixture in a food processor along with garbanzo beans, spices, lemon juice, and sesame oil. Process until just slightly chunky. Stir in extra water if too thick. Add salt and pepper to taste.

Drain vegetables; serve with dip and garnish with olives, scallions, and lemon slices.

MEDITERRANEAN-STYLE SHRIMP VEGETABLE SOUP

Serves: 6 (about 1-1/2 cups each)

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

2 cups sliced mushrooms

1 medium onion, chopped

1/2 medium green bell pepper, chopped

3 cloves garlic, minced

1 can (16-oz) reduced-sodium whole tomatoes, undrained, coarsely chopped

1 can (8 ounces) reduced-sodium tomato sauce

1 pound peeled, de-veined shrimp

1-2 cups vegetable broth

1/2 cup dry white wine or orange juice

1/2 - 1 cup clam juice

2 strips orange rind (3 x 1/2 inch)

2 bay leaves

1 teaspoon dried marjoram leaves

1/2 - 3/4 teaspoon dried savory leaves

1/4 teaspoon fennel seeds, crushed

Salt and pepper, to taste

Spray large saucepan with cooking spray; heat over medium heat until hot. Add mushrooms, onion, bell pepper, and garlic; sauté, covered, until vegetables are tender, 8 to 10 minutes. Add remaining ingredients, except salt and pepper; heat to boiling. Reduce heat and simmer, covered, 10 to 15 minutes. Season to

taste with salt and pepper.

DIABETIC MELT AWAY CANDIES

1 1/2 pounds Milkcote -- (chocolate coating)

2/3 cup Vegetable Shortening -- (melted)

4 drops Peppermint Oil

As needed Milkcote

In the top of a double boiler, melt milkcote coating over hot, not boiling,

water. Add shortening and peppermint, a little at a time, mixing well after

each addition. Chill chocolate mixture in the refrigerator until of a soft

custard consistency. Place in a mixing bowl and beat for 30 seconds. DO

NOT OVER BEAT. Pour into a waxed paper-lined 9 x 13-inch pan. Cover with

waxed paper and tap pan to level mixture. Place in refrigerator until firm

but not hard. Cut into squares. Dip in additional melted and cooled

milkcote coating.

Note: Milkcote can be purchased in the diabetic foods section of your

grocery store. If you cannot find a diabetic 'almond bark' chocolate

coating in your area, you can purchase some at:

http://www.diabeticdelights.com/sugarfree.html RF4RP

MEXICAN HASH

Serves: 4

1 lb boneless beef eye of round, fat trimmed, cut in 1/2" cubes

1 quart water

Vegetable cooking spray

1 large tomato, chopped

2 large poblano chilies, sliced

1 large onion, chopped

1 lb Idaho potatoes, unpeeled, cooked, cut into 1/2" cubes

Chili powder, to taste

Salt and pepper, to taste

Heat beef cubes and water to boiling in large saucepan; reduce heat and simmer, covered, until beef is tender, 30 to 45 minutes. Drain; shred beef.

Spray large skillet with cooking spray; heat over medium heat until hot. Cook beef over medium-high heat until beginning to brown and crisp, about 5 minutes. Add tomato; cook over medium heat 5 minutes. Remove mixture from skillet and reserve.

Add poblano chilies and onion to skillet; cook until tender, 5 to 8 minutes. Add potatoes and cook until browned, about 5 minutes. Add reserved meat mixture to skillet; cook until hot, 3 to 4 minutes. Season to taste with chili powder, salt and pepper.

MEXICAN TORTILLA SOUP

Servings: 8

Non-stick cooking spray

2 lbs boneless skinless chicken breasts, cut in 1/2-inch strips

4 cups diced carrots

2 cups sliced celery

1 cup chopped green bell pepper

1 cup chopped onion (about 1 large)

4 cloves garlic, minced

1 teaspoon dried oregano leaves

1/2 teaspoon ground cumin

1 jalapeno pepper, sliced and seeded

8 cups defatted low sodium chicken broth

1 large tomato, seeded and chopped

4 to 5 tablespoons lime juice

2 (6-inch) corn tortillas, cut into 1/4-inch strips

Salt (optional)

3 tablespoons finely chopped cilantro

Preheat oven to 350 degrees F. Spray large non-stick saucepan with cooking spray; heat over medium heat until hot. Add chicken; cook and stir about 10 minutes or until browned and no longer pink in center. Add carrots, celery, bell pepper, onion, garlic, oregano, cumin and jalapeno pepper; cook and stir over medium heat 5 minutes.

Stir in chicken broth, tomato and lime juice; heat to a boil. Reduce heat to low and simmer, covered, 15 to 20 minutes.

Meanwhile, spray tortilla strips lightly with cooking spray; sprinkle very lightly with salt, if desired. Place on baking sheet. Bake about 10 minutes or until browned and crisp, stirring occasionally.

Stir cilantro into soup. Ladle soup into bowls; top with tortilla strips.

MIDDLE EASTERN PORK AND DRIED FRUIT

(makes 2 entrees, 4 servings each)

2 10-ounce (300 g) boneless pork tenderloins

16 dried apricots

1/2 cup (72 g) dried no-sugar-added dried cherries

grated zest and juice of 2 lemons

2 cups (480 ml) 98% fat-free, no-salt-added canned chicken broth

1 medium onion, chopped

2 large cloves garlic, minced

1/2 teaspoon (2.5 ml) ground cinnamon

1/4 teaspoon (1.75 ml) ground cumin

1/4 teaspoon (1.75 ml) dried dill weed

Trim off and discard any visible fat from the pork tenderloins. Place each in a 1-gallon plastic freezer bag. Add 8 apricots and 1/4 cup of the dried cherries to each bag.

In a large bowl, combine remaining ingredients. Transfer half of the mixture to each of the plastic bags. Seal and freeze until firm.

When ready to bake, thaw 1 bag. Preheat oven to 400°F ( °C), Gas Mark 6.

Transfer pork and broth mixture to a baking dish and bake, uncovered, for 40 minutes, until an instant meat thermometer inserted into the pork registers 155°F. During cooking time, occasionally baste pork with the sauce.

To serve, cut meat into thin slices and serve with the sauce.

www.diabetic-recipes.com

MIXED GREENS

Serves: 6 (makes about 3 cups)

Serving Size: About 1/2 cup

Source: The New Family Cookbook For People with Diabetes

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

1 pound mustard greens

1 pound turnip greens (or combination of greens, such as kale or dandelion)

2 slices bacon, diced

1 small hot red pepper, seeded and minced, or 1/4 tsp crushed red pepper

flakes

1 teaspoon salt

Wash the greens well. Cut off and discard the tough stems; slice or coarsely chop the greens.

Cook the bacon in a large saucepan or Dutch oven over medium-high heat until crisp. Add the greens to the drippings and bacon bits; toss to mix.

Add 2 cups water, the hot pepper, and salt; bring to a boil. Cover and simmer over low heat until the greens are wilted and tender, about 30 to 40 minutes. Uncover and cook 5 minutes more.

[] For those who eschew pork, I understand there is a bacon-flavored "bit" that is made with turkey. It apparently is available in most supermarkets. []

 

MUSHROOM MASALA

Serves: 4

Note from Dana Jacobi: Mushroom Masala, a chunky blend of meaty portobello mushrooms and tomatoes perfumed with cinnamon, cumin and a zing of cayenne pepper, takes barely 30 minutes to make. Served over aromatic basmati rice, it is a complete meal.

1-1/2 lbs. Portobello mushrooms

1 Tbsp. canola oil

1 medium onion, chopped

1 large tomato, seeded and chopped

1 tsp. ground cumin

1/2 tsp. cinnamon

Pinch to 1/4 tsp. cayenne pepper, to taste

1 cup tomato sauce

1 bay leaf

1/4 cup chopped cilantro

Salt, to taste

Remove stems from mushrooms and discard. Trim away any crumbling edges from caps. Cut each cap in half, then each half crosswise into 3/4-inch slices. Set sliced mushrooms aside.

In a small Dutch oven or heavy, large saucepan, heat oil over medium-high heat. Sauté onion and tomato until onions is translucent, about 4 minutes. Stir in cumin, cinnamon and cayenne and cook briefly, until spices are fragrant, about 1 minute. Add tomato sauce and bay leaf. Bring just to a boil and add mushrooms.

Cook, stirring occasionally, until sauce is dark brown and slightly thickened, and mushrooms are cooked but not soft, about 12-15 minutes. Remove bay leaf and discard. Add salt to taste. Garnish with cilantro.

Serve over cooked brown or basmati rice, or whole-wheat linguine.

MUSTARD PORK CHOPS

Servings: 1

1/4 teaspoon olive oil

1 thick slice of yellow onion

5 ounce boneless pork chop

1 teaspoon prepared mustard or Dijon mustard

Salt and pepper to taste

Sprig of rosemary or 1/4 teaspoon dried rosemary (optional)

Preheat oven to 350F.

Tear heavy-duty aluminum foil to make a 12-inch square; smear the foil with oil. Place onion slice on half of foil.

Trim any fat from pork chop, spread both sides with mustard. Place pork chop on onion and sprinkle with salt and pepper to taste. Top with rosemary (if desired).

Close foil to form triangle, roll edges and crimp firmly to seal, turning sealed edges. Place in baking pan and bake 20 to 30 minutes, depending on thickness of chop, or until chop is cooked thoroughly (no pink in the center).

Transfer packet to dinner plate, open and turn chop with onion and juices onto plate.

MUSTARD SOLE FILLETS

Servings: 4

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

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

1 pound fillet of sole or flounder

2 tablespoons Dijon-style mustard

1 tablespoon no-cholesterol, reduced-calorie mayonnaise

Pepper to taste

Lemon wedges

2 tablespoons chopped fresh parsley

Preheat broiler. Coat broiler pan with non-stick cooking spray. Rinse fish and pat dry. Arrange fish on broiler pan.

Mix mustard and mayonnaise; spread on top of fish. Season with pepper. Broil fish about 5 inches from heat source 8 minutes. Remove when mustard sauce is bubbling and brown. Garnish with lemon wedges and parsley.

 

SHALOM FROM SPIKE & JAMIE



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