Spike's & Jamie's Recipe Collection & a Whole Lot More!

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Recipes from Spike & Jamie

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Contents Disk 358 - Diabetic

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.

NEW ENGLAND STYLE CLAM CHOWDER
NEW POTATOES WITH OLIVE OIL AND GARLIC
OATMEAL RAISIN PECAN COOKIES
OMELET FINES HERBES
ORANGE CILANTRO RICE
ORANGE LIME SWEET POTATOES
ORANGE ROSEMARY JELLY
ORANGE TAPIOCA
ORIENTAL STEAMED FISH
PARMESAN HERB SPAGHETTI SQUASH
PASTA COLESLAW
PEACH CRISP JO
PEACHY PORK
PEANUT BUTTER COOKIEES
PESTO POTATO SALAD
PINTO BEAN AND AVOCADO DIP
PITA CHIPS
PITA CRISPS
PITA PIZZA BITES
PORK AND TOFU STIR FRY
PORK CHOPS WITH WILD MUSHROOMS
PORK CUTLETS MEXICANO
PORK GOULASH
PORK KEBOBS OVER STEAMED BASMATI RIC
PORK SCALOPPINE WITH TOMATO
PORTOBELLO BURGERS
PUMPKIN CHIFFON PIE JO
PUMPKIN SQUARES
QUARTET OF ONIONS
QUICK CHICKEN AND STUFFING
QUICK LEMON BREAD
QUICK MINESTRONE
QUICK PORK CHILI
QUICK SELF RISING BISCUITS
RAISIN OAT BRAN MUFFINS
RASPBERRY PARFAIT
RATATOUILLE
RED SNAPPER VERACRUZ
RICE PUDDING
ROASTED PEPPER HUMMUS
ROASTED PLUM TOMATOES
ROASTED PORK LOIN WITH ROSEMARY
ROASTED POTATOES
ROASTED STUFFED PORTOBELLO MUSHROOMS
ROSEMARY PORK CHOPS
ROSEMARY PORK TENDERLOIN
ROSEMARY SAGE STEAK
RUTABAGA PUREE
SALISBURY STEAKS WITH MUSHROOM GRAVY
SALMON SOUFFLE
SALMON WITH RHUBARB SAUCE
SANTA FE SHRIMP
SAUTE OF CHICKEN WITH CARAMELIZED ON
SAUTEED SEA SCALLOPS
SAVORY STUFFED MUSHROOMS
SCALLOPS AU GRATIN
SCALLOPS WITH PEA PODS
SCALLOPS WITH SNOW PEAS
SCOTTISH SCONES
SEASONED EGGPLANT SAUTE
SEASONED MASHED BLACK BEANS
SESAME GREEN BEANS and PEPPERS
SESAME SOBA NOODLES
SESAME SPINACH SALAD


NEW ENGLAND STYLE CLAM CHOWDER
Servings: 6

1 medium onion, chopped
1 cup water
2 medium potatoes, peeled and cut into 1/2inch cubes
2 cans (6oz. each) chopped or minced clams (use clam juice)
3 tsp chicken bouillon granules
4 cups low-fat (1% fat) milk
Freshly ground pepper to taste
1/4 cup very lean, cooked bacon bits
3 tbsp each: flour and cornstarch, mixed with 1/2 cup water in a blender

In a large, heavy soup pot sprayed with nonstick spray, stir-fry onion over medium heat until soft. Add water, potatoes, clams and chicken bouillon granules. Simmer
until potatoes are tender, about 10 minutes. Add milk, flour/cornstarch mixture and pepper.

Cook over medium heat, stirring constantly, until thickened. Ladle into 6 large soup bowls and garnish with bacon bits.



NEW POTATOES WITH OLIVE OIL AND GARLIC
Serves: 4 (Makes 12 new potatoes)
Source: The New Family Cookbook For People with Diabetes
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=59

12 small new potatoes (1 pound total)
1 tablespoon plus 1 teaspoon extra virgin olive oil
1 large clove garlic, minced
1/4 teaspoon salt
Pinch of freshly ground pepper

Peel off a 1/2-inch strip of skin around the center of each potato. Place the potatoes in a steamer set over simmering water. Cover and steam until tender, 15 to 20 minutes. Drain and reserve.

Heat the oil and garlic in a nonstick skillet large enough to hold the potatoes in one layer. Cook over medium heat until the garlic is fragrant, about 2 minutes. Add the potatoes and roll them in the oil mixture. Season with salt and pepper.

OATMEAL RAISIN PECAN COOKIES
Yield: Makes 30 Cookies. 1 Cookie = 1 Serving
Source: "The Best Diabetes Cookbook" by Katherine E. Younker
Book info: http://tgcmagazine.com/bin/track/click.cgi?id=46

1/2 cup brown sugar
1/4 cup soft margarine
1 egg
1 teaspoon vanilla
1/2 cup rolled oats
1/4 cup whole wheat flour
1/4 wheat germ
1/4 cup pecan pieces
1/4 cup raisins
1/2 teaspoon baking powder

Preheat oven to 350 degrees F. Spray baking sheets with non-stick vegetable spray.

In large bowl or food processor, beat together sugar, margarine, egg and vanilla until well blended. Add rolled oats, flour, wheat germ, pecans, raisins and baking powder; mix just until incorporated.

Drop by heaping teaspoonfuls 2 inches apart onto baking sheets. Bake for 12 to 15 minutes or until browned.


OMELETTE FINES HERBES
Serves: 1
Source: "Light and Easy Diabetes Cuisine" by Betty Marks
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=26

1 egg plus 1 egg white
Pepper to taste
1/2 teaspoon vegetable oil
3 tablespoons chopped fresh parsley

In a small bowl, beat eggs about 3 minutes, until frothy. Season with pepper. In a 6-inch non-stick skillet, heat oil. Pour eggs into skillet, sprinkle with parsley and cover. Cook 2 to 3 minutes until puffy. Fold over and turn onto dish.

ORANGE CILANTRO RICE
Serves: 6 (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
1/2 cup sliced green onions and tops
1 cup converted rice
Grated rind of 1 small orange
2-1/4 cups water
2 tablespoons finely chopped cilantro
Salt and pepper, to taste

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

Add water to saucepan and heat to boiling; reduce heat and simmer, covered, until rice is tender, 20 to 25 minutes. Stir in cilantro; season to taste with salt and pepper.

ORANGE LIME SWEET POTATOES
Servings: 6 (about 1/2 cup each)
Source: "1,001 Delicious Recipes for People with Diabetes"
Available at: http://tgcmagazine.com/bin/track/click.cgi?id=24

Butter-flavored vegetable cooking spray
1 cup chopped onion
1 teaspoon minced garlic
1 pound sweet potatoes, peeled, cut into 1-inch pieces
1 cup orange juice
1/4 cup lime juice
Salt and pepper, to taste

Spray medium skillet with cooking spray; heat over medium heat until hot. Sauté onion and garlic 3 to 4 minutes.

Add sweet potatoes and juices to skillet; heat to boiling. Reduce heat and simmer, covered, until potatoes are tender, about 10 minutes. Cook, uncovered, until sauce is thickened, 8 to 10 minutes. Season to taste with salt and pepper.

ORANGE ROSEMARY JELLY
Makes: 2 pints (1 Tablespoon per serving)
Source: "1,001 Recipes For People with Diabetes" by Surrey Books
Book info: http://tgcmagazine.com/bin/track/click.cgi?id=24

1 cup boiling water
2 tablespoons rosemary leaves, crushed
1 can (6 oz.) frozen orange juice concentrate
1 package (1-3/4 ounces) powdered fruit pectin
1/4 cup lemon juice
1 tablespoon white distilled vinegar
Pinch salt
1 drop red food color, optional
3-1/3 cups Splenda (R)

Pour boiling water over rosemary in small bowl; let stand until cool. Strain; discard rosemary. Combine rosemary water and orange juice concentrate in 2-cup measure; add water to measure 2 cups.

Combine orange juice mixture and remaining ingredients, except sugar, in large saucepan; heat to boiling. Stir in Splenda(R) and return to boiling, stirring constantly. Boil hard 1 minute, stirring constantly.

Pour jelly into sterilized pint jars and seal; cool. Store in refrigerator 2 to 3 weeks.

ORANGE TAPIOCA
Serves: 4 (2 Cups)
Source: The New Family Cookbook For People with Diabetes
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=59

1-1/2 cup fat-free milk
3 tablespoons quick-cooking tapioca
1 large egg, beaten, or 1/4 cup egg substitute
1 tablespoon sugar
Pinch of salt
1/2 cup orange juice
1/2 teaspoon pure vanilla extract
1 orange, peeled, seeded, and diced

Combine the milk, tapioca, egg, sugar, and salt in a small non-stick saucepan. Cook over medium heat, stirring constantly, until the mixture comes to a boil.

Remove from the heat. Add the orange juice slowly, stirring constantly. Return to the heat, stirring until the mixture boils again. Remove from the heat.

Let cool 10 to 15 minutes, stirring occasionally. Mix in the vanilla and diced orange. Chill well before serving, at least 2 hours.

ORIENTAL STEAMED FISH
Makes 5 Servings.
Source: "Deliciously Healthy Favorite Foods Cookbook"

3 onion slices
2 teaspoons finely grated fresh ginger
1 cup water
1-3/4 pounds orange roughy, turbot or large sole fillets
2 teaspoons sesame oil
3 tablespoons low-sodium soy sauce
3 green onions, chopped

To a large steamer pot, add onion slices, 1 teaspoon ginger and water. Add steamer basket. Place fish on steamer basket sprayed with non-stick spray. Cover and simmer for 5 to 15 minutes (depending on thickness of the fish) until fish flakes.

Remove fish to a heated platter and pour over it sauce made from mixture of 1 teaspoon ginger, sesame oil and soy sauce. Garnish with green onions.

PARMESAN HERB SPAGHETTI SQUASH
Serves: 4
Source: "1,001 Delicious Recipes for People with Diabetes"
Notes: This delicate flavor of the squash is complemented by the combination of herbs and Parmesan Cheese.

1 spaghetti squash (2.5 - 3 lbs), cut lengthwise into halves, seeded
2 tablespoons sliced green onions and tops
1 teaspoon minced garlic
1-2 tablespoons margarine
1/4 cup reduced-sodium vegetable broth
1 teaspoon Italian seasoning
1/3 cup grated fat-free Parmesan cheese
Salt and pepper, to taste
Place squash, cut sides down, in baking pan; add 1/2 inch hot water. Bake, covered, at 400 degrees until squash is fork tender, 30 to 40 minutes. Remove squash from pan and turn cut sides up. Fluff strands of squash with tines of fork.

Sauté green onions and garlic in margarine in small saucepan until tender, 3 to 4 minutes. Stir in broth and Italian seasoning; heat to boiling. Spoon half the mixture into each squash half and toss; sprinkle with Parmesan cheese and toss. Season to taste with salt and pepper.

PASTA COLESLAW
Serves: 4
Source: "1,001 Recipes For People with Diabetes" by Surrey Books
Book info: http://tgcmagazine.com/bin/track/click.cgi?id=24

1-1/2 cups (4 oz) fusilli or farfalle, cooked, room temperature
1 cup thinly sliced green cabbage
1 medium tomato, chopped
1 medium green bell pepper, chopped
1/4 cup sliced celery
Creamy Dressing (recipe follows)

Combine pasta, cabbage, tomato, bell pepper, and celery in
bowl; stir in Creamy Dressing (below).

CREAMY DRESSING
Makes about 1/2 cup

1/4 cup fat-free mayonnaise
1/4 cup plain low-fat yogurt
1 tablespoon lemon juice
2 cloves garlic, minced
1/2 teaspoon dried tarragon leaves
1/4 teaspoon salt, optional
1/4 teaspoon pepper

Mix all ingredients.

PEACH CRISP

4 large Peaches -- peel+slice 1/4"
3 tablespoons Flour

1 cup Quick Cooking Oats -- uncooked
1 teaspoon Cinnamon
1/2 teaspoon Nutmeg
2 tablespoons Diet Margarine
2 teaspoons Diet Margarine
3 tablespoons Brown Sugar -- packed
5 teaspoons Sweetener -- such as Nutra Sweet
Non-stick Cooking Spray

Preheat oven to 350 degrees F. In a large bowl, toss peaches with 1 tablespoon of the flour and place in a 6x11" baking pan that has been sprayed with nonstick cooking spray. In a small bowl, combine remaining ingredients. Mix well until mixture is crumbly. Sprinkle evenly over peaches. Bake 30-35 minutes, until crisp. Serve warm or cold. RF4RP

PEACHY PORK
Servings: 4
Source: "The Diabetic Four Ingredient Cookbook"

1 Pound Lean Pork Tenderloin (sliced)
1/2 Cup White Wine
2 Teaspoons Dijon Mustard
2 Tablespoons Peach Sugar Free Jelly

Pound tenderloin slices to 1/4 inch thickness. Brown in sprayed nonstick skillet for 3-4 minutes. Remove and keep warm.

Add remaining ingredients to skillet and heat until bubbling. Pour over tenderloin slices.

PEANUT BUTTER COOKIES
wheat free and dairy free

1/4 cup honey
2/3 cup peanut butter
1 3/4 cup oat flour*
1/4 cup water
1/4 teaspoon salt

Stir the honey and peanut butter together, then add water and salt. Add oat flour and stir well. Shape into small balls about one inch in diameter. Place on a greased cookie sheet and flatten to about 1/4 inch with a fork, making criss-cross patterns on the cookie. Bake at 350* for about 12 minutes or until golden brown.

*You can make oat flour by putting rolled oats into a blender or food processor and pulverizing them.




PESTO POTATO SALAD
Serves: 8 to 10
Source: "The Best Diabetes Cookbook" by Katherine E. Younker
Book info: http://tgcmagazine.com/bin/track/click.cgi?id=46

2 pounds scrubbed whole red potatoes with skins on
1-1/4 cups packed fresh basil leaves
3 tablespoons olive oil
2 tablespoons toasted pine nuts
2 tablespoons grated Parmesan cheese
1 teaspoon minced garlic
1/4 teaspoon salt
1/4 cup chicken stock or water
1 cup halved snow peas
3/4 cup chopped red onions
3/4 cup chopped red peppers
3/4 cup chopped green peppers
1/2 cup corn kernels
2 medium green onions, chopped
2 tablespoons toasted pine nuts
2 tablespoons lemon juice

Put potatoes in saucepan with cold water to cover; bring to a boil and cook for 20 to 25 minutes, or until easily pierced with a sharp knife. Drain and set aside.

Meanwhile, put basil, olive oil, 2 tablespoons pine nuts, Parmesan, garlic and salt in food processor; process until finely chopped. With the processor running, gradually add stock through the feed tube; process until smooth.

In saucepan of boiling water or microwave, blanch snow peas for 1 to 2 minutes, or until tender-crisp; refresh in cold water and drain. Place in large serving bowl,
along with pesto, red onions, red and green peppers, corn, green onions, 2 tablespoons pine nuts and lemon juice. When potatoes are cool enough to handle, cut into wedges and add to serving bowl; toss well to combine

PINTO BEAN AND AVOCADO DIP
Serves: 12 (about 2 tablespoons each)
Source: "1,001 Recipes For People with Diabetes" by Surrey Books
Book info: http://tgcmagazine.com/bin/track/click.cgi?id=24

Note: Avocado and tomato brighten this well-flavored bean dip. Increase the amount of jalapeno chili if you dare - or use the seeds and veins for maximum hotness.

1 can (15 ounces) pinto beans, rinsed, drained
3/4 cup finely chopped onion
2 cloves garlic
1/2 jalapeno chili, seeds and veins discarded, minced
3 tablespoons finely chopped cilantro
1 large tomato, chopped
1/2 medium avocado, chopped
2-3 tablespoons medium or hot salsa
Salt and pepper to taste
Baked tortilla chips

Process beans in food processor or blender until smooth; add onion, garlic, jalapeno chili, and cilantro. Process, using pulse technique, until blended. Mix in tomato, avocado, and salsa; season to taste with salt and pepper. Refrigerate
1 to 2 hours for flavors to blend.

Spoon dip into serving bowl; serve with tortilla chips.

PITA CHIPS
Servings: 6 to 8 (6 to 8 chips each)
Source: "1,001 Delicious Recipes for People with Diabetes"
Available at: http://tgcmagazine.com/bin/track/click.cgi?id=24

3 whole wheat, or plain, pita breads
Butter-flavored, or olive oil, cooking spray
3-4 teaspoons Italian seasoning or other dried herbs

Open pita breads and separate each into 2 halves. Stack pita halves and cut into 8 wedges. Arrange pita wedges, soft sides up, in single layer on jelly roll pan. Spray generously with cooking spray and sprinkle with Italian seasoning.

Bake at 425 degrees F. until pita wedges are browned and crisp, 5 to 10 minutes.

PITA CRISPS
Servings: 18 (2 wedges per serving)
Source: "The New American Heart Association Cookbook"

36-inch whole-wheat pita breads
1/4 cup very finely snipped fresh parsley
2 green onions, finely chopped
1 teaspoon olive oil
3/4 teaspoon dried basil, crumbled
1/2 teaspoon dried rosemary, crushed
1 medium clove garlic, minced, -OR- 1/2 teaspoon bottled minced garlic
Olive oil spray
2 tablespoons grated Parmesan cheese

Preheat oven to 350 degrees F. Separate each pita bread into 2 round single layers. In a small bowl, combine parsley, green onions, olive oil, basil, rosemary, and garlic. Stir well. Spread mixture evenly over pita breads.

Lightly spray tops with olive oil spray, then sprinkle with Parmesan. Cut each pita bread half into 6 wedges.

Bake on ungreased baking sheet for 12 minutes, or until crisp. Serve warm as a party snack or appetizer.

PITA PIZZA BITES
Yield: 32 appetizers

2 pita breads (6-inch diameter)
2 cups sliced mushrooms (about 5 ounces)
1 small red onion, thinly sliced
1/4 cup chopped green bell pepper
2 tablespoons chopped fresh or 2 teaspoons
dried basil leaves
1 cup finely shredded mozzarella cheese (4 ounces)
1 tablespoon grated Parmesan cheese

Heat oven to 425 degrees F.

Split each bread in half around edge with knife to make 4 rounds. Place rounds, cut sides up, on ungreased cookie sheet.

Place mushrooms on bread rounds. Top with onion and bell pepper. Sprinkle with basil and cheeses.

Bake 8 to 10 minutes or until cheese is melted. Cut each round into 8 pieces.

PORK AND TOFU STIR-FRY
Servings: 4

1/2 pound lean pork; boneless loin or leg
1 teaspoon cornstarch
1 teaspoon low-sodium soy sauce
1 cup Chinese pea pods (about 3-1/2 ounces)
2 teaspoons vegetable oil
1 teaspoon finely chopped gingerroot or 1/2 tsp ground ginger
1 clove garlic, finely chopped
1 cup sliced fresh mushrooms (about 3 ounces)
1/4 cup sliced green onions (with tops)
2 teaspoons oyster sauce
1 teaspoon low-sodium soy sauce
5 ounces firm tofu, cut into 1/2-inch cubes
Trim fat from pork loin. Cut pork into 2x1x1/8-inch slices. (For ease in cutting, partially freeze pork about 1-1/2 hours.) Toss pork, cornstarch and 1 teaspoon soy sauce in medium glass or plastic bowl. Cover and refrigerate 20 minutes.

Heat 1 inch water to boiling in 1-1/2-quart saucepan. Add pea pods. Cover and boil 1 minute; drain. Immediately rinse with cold water; drain.

Heat oil in 10-inch nonstick skillet or wok over high heat. Add pork mixture, gingerroot and garlic; stir-fry about 3 minutes or until pork is no longer pink. Add mushrooms and onions; stir-fry 2 minutes longer. Add remaining ingredients; stir-fry until heated through and mixed thoroughly.

PORK CHOPS WITH WILD MUSHROOMS
(makes 4 servings)

1/8 ounce (3.5 g) dried wild mushrooms, such as morels, mixed Italian etc.
1/2 cup (125 ml) boiling water
olive oil cooking spray
4 center-cut boneless loin pork chops, 4 ounces each (120g), all fat removed
freshly ground pepper
3 ounces (90 g) fresh oyster or shiitake mushrooms
1/2 cup (120 ml) canned fat-free, low-sodium chicken broth
1/4 cup (60 ml) dry white wine
2 springs fresh thyme

In a bowl, place the dried mushrooms and cover with boiling water. Follow package directions to dehydrate. Drain the mushrooms. Reserve 1/4 cup (60 ml) of the mushroom soaking liquid.

Lightly coat a nonstick skillet with cooking spray. Add the chops and cook uncovered for about 5 minutes over medium heat. Turn the chops, season with pepper, reduce heat, and cook for another 8 to 9 minutes. Transfer the chops to a plate, cover, and keep warm.

Recoat the same skillet with cooking spray and add both the dried and the fresh mushrooms. Sauté for 4 to 5 minutes. Raise the heat and add the chicken broth, wine, reserved mushroom soaking liquid, and thyme, Reduce the liquid by half.
To serve, place the pork on separate plates. Divide the mushrooms between the portions and spoon the sauce on top. www.diabetic-recipes.com

PORK CUTLETS MEXICANO
Serves: 4
Source: The Family Circle's All-time Favorite
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=29

2 tablespoons butter
1/3 cup finely chopped red onion
1-1/2 teaspoons finely chopped garlic
2 tablespoons all-purpose flour
4 boneless pork cutlets (1-1/4 lbs total), slightly flattened
1/4 teaspoon ground cumin
1/2 cup chicken broth
1/2 teaspoon red-wine vinegar
1 cup salsa

Melt butter in a large nonstick skillet over medium-high heat. Add onion and garlic; sauté, stirring occasionally, 2 minutes or until softened.

Meanwhile, place flour on waxed paper. Lightly coat cutlets in flour, shaking off excess. Add cutlets to skillet; sauté 2 minutes per side or until golden brown. Add cumin, broth, vinegar and salsa; cook about 4 minutes or until the meat is
cooked through.

PORK GOULASH
(makes 4 servings)

1 tablespoon olive oil
12 ounces (360 g) pork tenderloin, cut into 1/2-inch cubes
2 medium onions, chopped
2 large garlic cloves, minced
2 tablespoons (18 g) unbleached all-purpose flour
2 tablespoons (30 ml) hot paprika
1 teaspoon (5 ml) caraway seeds
1 cup (240 ml) dry white wine
2 tablespoons (28 g) tomato paste
1 medium green bell pepper, seeded and chopped
1 medium thin-skinned potato, peeled and cut into 1/2-inch cubes
2 large plum tomatoes, chopped
6 cups (1.4 l) 98% fat-free, no-salt-added canned chicken broth
salt (optional) and freshly ground pepper to taste
4 ounces (120 g) dried wide yolk-free egg noodles
1/4 cup (58 g) fat-free sour cream for garnish (optional)

In a large soup pot, heat oil over medium heat. Add pork tenderloin (in batches if necessary) and brown on all sides. Using a slotted spoon transfer pork to a dish and set aside. Add onions and garlic to pot and sauté over medium-low heat, stirring occasionally, until onions are golden, about 6 minutes.

Stir in the flour, paprika, and caraway seeds. Cook, stirring, for 2 minutes. Stir in wine and bring the mixture to a boil. Add tomato paste, bell pepper, potato, tomatoes, and chicken broth. Return pork to the pot and stir to blend. Reduce heat and simmer, partially covered, until pork is tender, about 1 hour. Season with salt (if using) and pepper to taste.

Meanwhile cook noodles according to package directions until al dente or what?. Drain and divide between 4 shallow soup bowls. Top with hot soup. If desired, garnish each serving with a dollop of sour cream. www.diabetic-recipes.com

PORK KEBOBS OVER STEAMED BASMATI RICE
(makes 6 servings)

2 10-ounce (300 g) unseasoned pork tenderloins
2 cups (456 g) plain now-fat yogurt
1 small onion, finely chopped
1/2 cup (32 g) chopped cilantro
1/4 cup (60 ml) fresh lemon juice
2 tablespoons (12 g) grated fresh ginger
2 large garlic cloves, minced
1 tablespoon (15 ml) paprika
2 teaspoons (10 ml) curry powder
1 teaspoon (5 ml) ground coriander
1 teaspoon (5 ml) ground cumin
1/2 teaspoon (2.5 ml) cayenne pepper
1 1/2 pounds (720 g) cauliflower florets
2 large red bell peppers, cut into 1-inch (2.5 cm) pieces
3 cups (588 g) hot cooked basmati rice
Cilantro Chutney (recipe follows)

Cut pork tenderloins into 1-inch (2.5 cm) cubes. Set aside.

In a food processor or blender, puree the yogurt, onion, cilantro, lemon juice, ginger, garlic, paprika, curry powder, coriander, cumin, and cayenne. Transfer 1/2 cup (120 ml) of the yogurt mixture to a medium bowl, cover, and chill. Pour remaining yogurt mixture over pork and toss to coat. Cover and chill for at least 1 hour.

Blanch cauliflower in a pot of boiling water until crisp-tender, about 2 minutes. Drain and refresh under running cold water. Add the cauliflower to the reserved 1/2 cup (120 ml) yogurt mixture. Cover and continue to chill until ready to cook.
Light a grill or preheat the broiler. Thread red bell peppers, pork, and cauliflower onto metal skewers. Grill until pork is cooked through, about 7 to 8 minutes per side, turning once.

Spoon 1/2 cup (98 g) of the hot rice onto each of 6 servings dishes. Top with pork skewers. Serve with Cilantro Chutney www.diabetic-recipes.com

CILANTRO CHUTNEY
(makes about 2 1/2 cups)

1/3 cup (40 g) chopped green bell pepper
1 cup (65 g) loosely packed cilantro leaves
2 tablespoons (20 g) chopped onion
leaves from 1 sprig of fresh mint (optional)
1/2 teaspoon (2 g) minced fresh ginger
1 clove garlic, minced
pinch salt (optional)
3 whole cloves
2 cups (456 g) plain low-fat yogurt

In a food processor or blender, combine everything but the yogurt. Process until finely minced. Stir in yogurt.

Transfer mixture to a serving dish, cover, and refrigerate until ready to use.
www.diabetic-recipes.com

PORK SCALOPPINE WITH TOMATO
AND PEPPER SAUCE OVER CREAMY POLENTA
(makes 4 servings)

12 ounces (360g) pork loin, all fat removed
4 sun-dried tomato halves (not packed in oil)
olive oil cooking spray
3 large cloves garlic, thinly sliced
1/2 large red bell pepper, seeds removed and thinly sliced lengthwise
1/2 large green bell pepper, seeds removed and thinly sliced lengthwise
1 14 1/2 -ounce (411g) can diced, no salt added, tomatoes, well drained
2 tablespoons (30 ml) dry white wine
1/4 cup (60 ml) canned fat-free, low-sodium chicken broth
1/4 teaspoon (1.25 ml) fresh rosemary, minced or pinch crumbled dried
Creamy Polenta (recipe follows)
4 Greek olives, pitted and sliced, for garnish

Cut the pork loin into 4 slices. Place each slice between pieces of waxed paper and pound until the pork is 1/4 inch (0.6 cm) thick.

Place the sun-dried tomatoes in a bowl and cover with boiling water for approximately 5-8 minutes. Drain and chop.

Lightly coat a nonstick skillet with cooking spray. Add pork and sauté over medium-high heat for 2 to 3 minutes per side, turning once. Remove and keep warm. Add the garlic and peppers to the skillet. Sauté for 3 minutes. Add the sun-dried tomatoes, drained diced tomatoes, white wine, chicken broth and rosemary. Continue cooking over medium-high heat, stirring occasionally, until reduced by half, about 4 minutes. Just before serving, add the pork to the skillet. Serve pork over the polenta, spooning 1/4 of the sauce over each serving. Garnish with the sliced olives. www.diabetic-recipes.com

PORTOBELLO BURGERS
Serves: 4
Source: AICR
Notes: Grilling portobellos with a simple marinade, some garlic and herbs produces a meaty meal that should satisfy a craving for steak.

4 large Portobello mushrooms
2 cloves garlic, sliced into very thin slivers
1 tsp. fresh rosemary or 1/2 tsp. dried, (optional)
1 tsp. fresh thyme or 1/2 tsp. dried, (optional)
3 Tbsp. extra virgin olive oil
3 Tbsp. balsamic or red wine vinegar
Salt and freshly ground black pepper, to taste

Preheat broiler or grill.

Wipe mushrooms with damp cloth. Remove stems. With paring knife, make slits in tops of caps. Stuff slivers of garlic and herbs (if using) into slits.

In small; bowl, whisk together oil and vinegar with salt and pepper to taste. Brush mushrooms with oil mixture.

Place mushrooms, cap-side down, on pan and broil or grill until soft and brown, about 3 to 5 minutes per side.

Serve in place of a steak or with lettuce and tomato on toasted whole-grain buns.

PUMPKIN CHIFFON PIE

2 3/4 cups cold skim milk
2 pkg (1 each 1.5 oz each) instant sugar-free vanilla pudding mix.
1 can (15 oz) solid-pack pumpkin
1 tsp ground cinnamon
1/2 tsp ground ginger
1/4 tsp ground cloves

1 reduced-fat graham cracker crust (9 inches)

In a mixing bowl, combine milk and pudding mix. Beat for 1 minute (mixture
will be thick). Add pumpkin and spices; beat 1 minute longer. Pour into
pie crust. Cover and refrigerate for 2 hours until firm. If desired, garnish with light frozen whipped topping and sprinkle with cinnamon.


PUMPKIN SQUARES
Yield: 9 squares

2 enveloped unflavored gelatin
3/4 cup unsweetened apple juice
1/2 cup water
1 can (16 ounces) pumpkin
2 tablespoons packed brown sugar
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/8 teaspoon ground cloves
1/2 package (2.8 ounce size) whipped topping mix (1 envelope)
Skim milk
1/4 cup graham cracker crumbs

Sprinkle gelatin on apple juice in 1-quart saucepan to soften; add water. Heat over low heat until gelatin is dissolved, stirring constantly; remove from heat. Mix pumpkin, brown sugar, cinnamon, ginger and cloves in medium bowl; stir in gelatin
mixture until smooth. Refrigerate until mixture mounds slightly when dropped from a spoon, stirring occasionally.

Prepare topping mix as directed on package - except use skim milk. Reserve 1/2 cup topping. Beat pumpkin mixture until smooth and light; fold remaining topping into pumpkin mixture. Sprinkle crumbs in bottom of square pan, 9 x 9 x 2 inches, sprayed with nonstick cooking spray; spread pumpkin mixture in pan. Cover and
refrigerate until firm, at least 2 hours. Top with remaining topping.

QUARTET OF ONIONS
Servings: 6
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
2 pounds sweet onions, sliced
1 small leek (white part only), thinly sliced
4 ounces shallots, finely chopped
1/2 cup sliced green onions and tops
1/2 cup reduced-sodium vegetable broth
1-1/2 teaspoons dried mint leaves
1/4 teaspoon dried sage leaves
Salt and white pepper, to taste

Spray large skillet with cooking spray; heat over medium heat until hot. Sauté onions, leek, shallots, and green onions 3 to 4 minutes, stirring frequently. Stir in broth and heat to boiling; reduce heat and simmer, covered, 5 minutes.

Stir in herbs and cook, uncovered, over medium-low heat until onion mixture is golden, about 15 minutes. Season to taste with salt and white pepper.

QUICK CHICKEN AND STUFFING
Serves: 6
Source: "1,001 Recipes For People with Diabetes"
Book info: http://tgcmagazine.com/bin/track/click.cgi?id=24

3 cups croutons
1 cup reduced-sodium fat-free chicken broth
2 large carrots, coarsely chopped
1 rib celery, coarsely chopped
1 small onion, finely chopped
1 teaspoon dried marjoram leaves
1/2 teaspoon dried thyme leaves
1 can (10-1/2 ounces) cream of mushroom soup
1/2 cup fat-free milk
1 teaspoon dried parsley leaves
1/8 teaspoon black pepper
6 boneless, skinless chicken breast halves (4 ounces each)
Paprika, as garnish

In a large bowl, combine croutons, broth, carrots, celery, onion, and herbs. Spoon stuffing mixture down center of a 13x9-inch baking dish.

Mix soup, milk, parsley, and pepper in medium bowl; spoon 1/2 the soup mixture on each side of stuffing. Place chicken breasts over soup, overlapping if necessary. Pour remaining soup mixture over chicken. Sprinkle with paprika.

Bake, covered, 20 minutes at 400 degrees; uncover and bake 10 minutes longer.

QUICK LEMON BREAD

The following recipe with exchanges are taken with permission from Mrs. Bateman's Cooking Lite for Life, her self-published 4-color cookbook.
(makes 10 servings)

1 cup Granulated SugarLike
1/2 cup ButterLike Baking Butter, softened
1/2 cup large egg whites, lightly beaten
1 1/2 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon salt
1/2 cup skim milk
1 1/2 teaspoon grated lemon peel

Lemon Glaze:
1/3 cup Granulated SugarLike
4 1/2 tablespoons fresh lemon juice


In a large bowl, mix SugarLike, ButterLike, and egg whites until smooth. Add remaining muffin ingredients and mix until flour is incorporated into batter. Pour batter into a vegetable sprayed and floured 5- X 9-inch loaf pan.

Bake in a 350°F oven 45 to 50 minutes, until a toothpick inserted in center comes out clean.

As soon as bread is done, prepare glaze. Leaving loaf in pan, use a long slender skewer to poke numerous holes all the way to bottom of loaf.

In a small pan, combine SugarLike and lemon juice. Cook over medium heat, stirring constantly until SugarLike is dissolved. Remove from heat. Slowly drizzle over top of loaf so that glaze soaks into bread. Let bread cool in pan on rack for 15 minutes, then turn out onto rack to cool completely.

QUICK MINESTRONE
Servings: 8
Source: "Deliciously Healthy Favorite Foods Cookbook"

1/4 pound lean ham, cut into small pieces
1 can (10-3/4 oz.) condensed onion soup
2 cups canned tomatoes (with juice), cut into pieces
1/2 cup each: diced carrot and celery
1 medium zucchini, diced
1 large clove garlic, minced
1/3 cup minced fresh parsley
1 bay leaf
1/4 teaspoon each: dried thyme leaves, marjoram, basil and pepper
5 cups water
1 cup broken uncooked spaghetti
1 can (15 oz.) cannellini, navy or other white beans, undrained
1/4 cup grated Parmesan cheese

In a large soup pot, combine ham, soup, tomatoes, carrot, celery, zucchini, garlic, parsley, bay leaf, thyme, marjoram, basil, pepper and water. Simmer, covered, for 1 hour.

Add spaghetti and beans with liquid and cook 30 minutes longer. Remove bay leaf. Sprinkle each serving with Parmesan cheese.

QUICK PORK CHILI
(makes 6 servings)

olive oil cooking spray
1 medium onion, 6 ounces (180 g), chopped
2 garlic cloves, minced
1 to 2 1/2 tablespoons (15 to 42.5 ml) good quality chili powder, or to taste
1 teaspoon (5 ml) crushed dried oregano
1 teaspoon (5 ml) ground cumin
1 14 1/2-ounce can (411 g) no salt added diced tomatoes
1 15-ounce can (425 g ) kidney beans, rinsed and drained
1 4-ounce can (113 g) chopped green chilies
1 8-ounce (226 g) low-sodium tomato sauce
reserved cooked pork tenderloins, cubed, about 3 cups (450 g)
1/3 cup (31 g) shredded fat-free chart Cheddar or Monterey Jack cheese
sprigs of fresh cilantro for garnish

In a large nonstick saucepan, sprayed with cooking spray, sauté onion and garlic over medium heat until onion is wilted, about 3 minutes.

Stir in chili powder (start with 1 tablespoon (15 ml) for mild, 2 tablespoons (30 ml) for moderately hot, 2 1/2 (42.5 ml) tablespoons for hot), oregano, cumin, tomatoes, kidney beans, chilies, and tomato sauce. Cook, stirring occasionally, for 15 minutes, adding water if needed.

Stir in pork. Heat through, about 5 minutes.

Ladle into 6 shallow soup dishes and sprinkle each serving with some of the cheese. Garnish with cilantro sprig. www.diabetic-recipes.com

QUICK SELF RISING BISCUITS
Makes: 18 Biscuits (1 Per Serving)
Source: "1,001 Recipes For People with Diabetes" by Surrey Books
Book info: http://tgcmagazine.com/bin/track/click.cgi?id=24

2 cups self-rising flour
1 tablespoon vegetable shortening
3/4 to 1 cup fat-free milk
1 tablespoon margarine, melted

Measure flour into medium bowl; cut in shortening until mixture resembles coarse crumbs. Stir enough milk into flour mixture to make a soft dough. Roll dough on floured surface to 1/2-inch thickness; cut into biscuits with 2-inch cutter.
Place biscuits in greased 13x9-inch baking pan; brush with melted margarine. Bake at 425 degrees until golden, about 15 minutes.

Variations: Chive Biscuits - Mix 3 tablespoons snipped fresh or dried chives into biscuit dough.

Parmesan Biscuits - Brush biscuits with melted margarine as above; sprinkle with 2 tablespoons grated fat-free Parmesan cheese.

RASPBERRY PARFAIT

Makes 4 Servings
Source: "Light and Easy Diabetes Cuisine" by Betty Marks
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=26

1 envelope unflavored gelatin
1/4 cup cold water
10 ounces frozen unsweetened raspberries, thawed
1 cup plain non-fat yogurt
1/2 teaspoon pure vanilla extract
2 egg whites at room temperature
1 teaspoon crystalline fructose
1 tablespoon slivered blanched almonds

In a mixing bowl, soften the gelatin in cold water and then place over hot water to dissolve. Stir in the raspberries, yogurt, and vanilla and chill.

In the meantime, beat egg whites until frothy and add the fructose. beat again until peaks form, then fold into the raspberry mixture. Chill until set.

Serve in parfait glasses, topped with slivered almonds.

RATATOUILLE
Yield: 6 servings,
Source: The New Family Cookbook For People with Diabetes
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=59

2 tablespoons olive oil
1 large onion, sliced
2 cloves garlic, minced
1 medium eggplant, peeled and diced
2 small zucchini, sliced
3/4 cup thinly sliced green bell pepper
2 medium tomatoes, chopped
2 tablespoons chopped fresh basil, or 1 teaspoon dried basil
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1 tablespoon drained capers

Heat the oil in a large nonstick skillet. Add the onions and garlic; stir-fry over medium-high heat about 2 minutes.

Add the eggplant and stir-fry about 2 minutes. Add the zucchini, green pepper, and tomatoes; stir-fry 3 minutes more.

Add the basil, salt, and pepper. Cover and simmer 30 minutes over low heat. Uncover, stir gently, and simmer 10 minutes more. Add the drained capers. Serve hot or chilled.

RED SNAPPER VERACRUZ
Servings: 8
Source: "Deliciously Healthy Favorite Foods Cookbook"

1-1/2 pounds red snapper fillets
1-1/2 cups salsa (mild or hot)
2/3 cup grated fat-free cheddar, jack or mozzarella cheese

Place snapper fillets in a large, shallow baking dish sprayed with non-stick spray. Pour salsa over fillets.

Bake uncovered in a preheated 400 degree F. oven for 15 to 20 minutes, or until fish flakes.

Remove from oven and sprinkle with grated cheese. Return to oven for 3 minutes to melt cheese.

RICE PUDDING
Yield: 6 (1/2 cup) servings
Source: "American Diabetes Association Forbidden Foods Cookbook"

The key to this fabulously creamy, yet nearly fat-free dessert is arborio rice - a medium-grain rice typically used for risotto. Arborio rice releases its starch as it cooks, creating a creamy consistency. You can find it in better supermarkets and gourmet grocery stores. Like risotto, this dish must be stirred for about 20 minutes, but the results are well worth the effort. For a delicious variation, substitute ground cardamom for the cinnamon and omit the nutmeg.

3 cups low-fat (1%) milk
1/2 cup arborio rice
2 tablespoons raisins, chopped
3 tablespoons granulated sugar
1 cinnamon stick, or 1/4 teaspoon ground cinnamon
1/8 teaspoon nutmeg
1 teaspoon vanilla extract
Pinch salt

In a heavy, medium saucepan, combine the milk, rice, raisins, sugar, cinnamon, and nutmeg; bring to a boil, stirring frequently. Reduce the heat to low and simmer, stirring constantly, until the rice is tender and the pudding is creamy and beginning to thicken, about 25 minutes. (The texture should be slightly thinner than you'd like; the pudding will thicken as it cools.)

Stir in the vanilla and salt; remove and discard the cinnamon stick, if using. Pour the pudding into a serving bowl or 6 dessert cups. Let cool slightly and serve warm or chilled. The pudding will keep, covered, in the refrigerator for up to 5 days.

ROASTED PEPPER HUMMUS
Servings: 16 (2 tablespoons per serving)
Source: "The New American Heart Association Cookbook"

Vegetable oil spray
1 medium red bell pepper OR 1/2 cup canned or jarred roasted red bell pepper
rinsed, drained
2 tablespoons sesame seeds
15-or-16 ounce can chick peas, rinsed and drained
1/4 cup water
2 tablespoons fresh lime juice (1 to 2 medium limes)
1 medium clove garlic, minced, or 1/2 teaspoon bottled minced garlic
1/4 teaspoon salt
1/8 teaspoon pepper

Preheat broiler on high.

Spray a broiling pan and rack with vegetable oil spray. Broil bell pepper 3 to 4 inches from heat on broiling rack for 2 to 3 minutes on each side, or until charred. Seal bell pepper in an airtight plastic bag or put in a bowl and cover with plastic wrap. Let cool for 5 to 10 minutes, or until cool enough to handle. Peel with fingers or a sharp paring knife. Remove and discard stem, ribs, and seeds. Blot bell pepper with a paper towel. Dice bell pepper.

While bell pepper cools, dry-roast sesame seeds in a small non-stick skillet over medium heat for 3 to 4 minutes, shaking pan occasionally. Put sesame seeds in a food processor or blender and process for 30 seconds.

Add bell pepper and remaining ingredients and puree. Serve at room temperature or refrigerate in an airtight container for up to 5 days and serve chilled.
ROASTED PLUM TOMATOES
Serves: 4
Source: "The Other Diabetes" by Elizabeth Hiser
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=30
Note: Here's a good example of how roasting turns a few simple ingredients into something wonderful.

Olive or canola oil cooking spray
4 plum tomatoes
1 tablespoon olive oil
1/4 teaspoon dried basil
1/4 teaspoon dried oregano

Preheat the oven to 425 degrees F. Spray a small baking pan with cooking spray.

Cut the tomatoes in half and place them cut side up in the baking pan. Drizzle them with the olive oil, and roast for about 25 minutes.

Sprinkle the tomatoes with the herbs, and continue to roast until their skins begin to brown, about 10 minutes longer.

ROASTED PORK LOIN WITH ROSEMARY
(makes 6 servings)

1 1/2 pounds (675 g) boneless pork loin roast
3 garlic cloves, peeled and mashed
1/2 tablespoon (7.5 ml) chopped fresh rosemary
1 tablespoon (15 ml) olive oil
1/4 teaspoon (1.5 ml) salt (optional)
vegetable cooking spray
1/3 cup (80 ml) dry white wine
rosemary sprigs for garnish (optional)

With a sharp knife, make slits in the pork every inch (2.5 cm) or so at regular intervals.

Combine the garlic, rosemary, olive oil, pepper, and salt (if using) in a small bowl. Rub the mixture over the roast and refrigerate for at least 2 hours or overnight.
Before you are ready to roast the pork, preheat oven to 400°F (220°C, Gas Mark 6).

Spray an oven proof roasting pan with cooking spray and place the roast in it. Roast until an instant-reading meat thermometer registers 160°F (71°C), about 1 1/4 hours, basting once. Transfer the pork to a warmed platter. Keep warm.
Pour off any fat in the roasting pan. Deglaze the pan with wine and reduce over high heat, scraping up all the cooked bits, until the wine is reduced by 1/3.

To serve, slice in thin slices and spoon the wine sauce over the slices. Garnish with rosemary sprigs, if desired. www.diabetic-recipes.com

ROASTED POTATOES
WITH GARLIC AND ROSEMARY
Makes: 8 to 12 wedges (4 servings)
Source: The New Family Cookbook For People with Diabetes
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=59

2 large baking potatoes or 3 medium potatoes
(1-1/4 pounds total), each cut in 4 wedges
1 tablespoon olive oil
2 cloves garlic, minced
1/2 teaspoon crushed rosemary
1/4 teaspoon salt

Preheat the oven to 350 degrees F. Prepare a shallow dish or pan with non-stick pan spray.

Arrange the potato wedges in the prepared pan. Combine the oil, garlic, rosemary, and salt in a small bowl. Brush the potatoes lightly with the oil mixture.

Bake until tender and golden brown, about 1 hour, basting with oil from the pan every 15 minutes.

ROASTED STUFFED PORTOBELLO MUSHROOMS
WITH SPINACH-CILANTRO PESTO
Serves: 4
Source: "1,001 Delicious Recipes for People with Diabetes"

8 large portobello mushrooms (5-6 inches diameter)
Vegetable cooking spray
1 cup finely chopped zucchini
1 cup shredded carrots
3 green onions and tops, thinly sliced
4 tablespoons dry unseasoned breadcrumbs
Spinach-Cilantro pesto (recipe follows)
Salt and pepper, to taste
1/2 cup (2 ounces) shredded reduced-fat mozzarella cheese

Remove and chop mushroom stems. Spray large skillet with cooking spray; heat over medium heat until hot. Sauté mushroom stems, zucchini, carrots, and green onions until crisp-tender, 8 to 10 minutes. Stir in breadcrumbs and pesto. Season to taste with salt and pepper. Spoon vegetable mixture onto mushrooms.

Spray aluminum-foil-lined jelly roll pan with cooking spray; arrange mushrooms on pan. Roast mushrooms at 425 degrees until mushrooms are tender, about 20 minutes, sprinkling with cheese the last 5 minutes of roasting time.

ROSEMARY PORK CHOPS
Serves: 4
Source: "Light and Easy Diabetes Cuisine" by Betty Marks
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=26

4 pork loin chops, about 1/2 inch thick
1/4 teaspoon pepper
2 shallots, chopped
1/2 cup dry sherry
1 teaspoon dried rosemary, crumbled

Trim any fat from pork chops. Heat a large non-stick skillet and brown pork chops on both sides. Sprinkle with pepper and add shallots, sherry and rosemary. Reduce heat to low, cover and simmer 10 minutes until the meat is tender. Serve pork chops with pan juices.

ROSEMARY PORK TENDERLOIN
Serves: 4
Source: "1,001 Recipes For People with Diabetes" by Surrey Books
Book info: http://tgcmagazine.com/bin/track/click.cgi?id=24

1 pork tenderloin (about 16 ounces)
1 clove garlic, cut into 8 to 10 slivers
Vegetable cooking spray
1 teaspoon crushed dried rosemary leaves
Salt and pepper

Cut small slits in pork and insert garlic slivers. Place pork in small roasting pan and spray lightly with cooking spray. Rub surface of pork with rosemary leaves. Sprinkle lightly with salt and pepper.

Roast pork at 425 degrees F. until meat thermometer inserted in center registers 160 degrees (slightly pink), or 170 degrees (well-done), 20 to 30 minutes.

Note: Pork can be eaten slightly pink; it is safe to eat after the internal temperature has reached 140 degrees.




ROSEMARY SAGE STEAK
Servings: 8
Source: The New American Heart Association Cookbook

2 pounds boneless top sirloin steak, all visible fat removed

Marinade Ingredients:
1/2 cup chopped onion (1 medium)
1/4 cup fresh lemon juice (1 to 2 medium lemons)
3 tbsp dry white wine (regular or nonalcoholic)
2 tbsp finely chopped fresh rosemary or 2 tsp dried, crushed
2 tbsp finely chopped fresh sage or 2 tsp dried
1 tbsp Dijon mustard
3 medium cloves garlic, minced, or 1-1/2 tsp bottled minced garlic
1 tsp olive oil
1/2 tsp pepper
1/4 tsp salt

Put steak in an airtight plastic bag. In a small bowl, combine marinade ingredients. Pour over steak and turn to coat evenly. Seal and refrigerate for 1 to 24 hours,
turning occasionally.

Preheat grill on medium-high heat. Drain steak, then grill for 8 to 12 minutes per side, or until desired doneness.

RUTABAGA PUREE
Yield: 6 servings
Source: "Light and Easy Diabetes Cuisine"

1 rutabaga (about 1 pound), or 1 pound turnips
1 medium-size orange sweet potato
1/4 teaspoon red (cayenne) pepper
1/2 teaspoon freshly grated nutmeg
1/4 cup non-fat dry milk powder
3 tablespoons chopped fresh parsley

Peel and dice rutabaga and sweet potato; place in a saucepan. Cover with water and bring to a boil. Cover and simmer 30 minutes, until tender. Drain, reserving a little of the water. Place vegetables in a blender or food processor fitted with the metal blade and process to a puree. Add cayenne, nutmeg and dry milk; process to blend. Re-warm in saucepan with some of reserved water if necessary. Garnish with parsley and serve.

SALISBURY STEAKS WITH MUSHROOM GRAVY
Serves: 4
Source: "1,001 Recipes For People with Diabetes" by Surrey Books
Book info: http://tgcmagazine.com/bin/track/click.cgi?id=24

1 pound ground beef eye of round OR 95% lean ground beef
2-4 tablespoons finely chopped onion
3 tablespoons water
1/2 teaspoon salt
1/4 teaspoon pepper
Vegetable cooking spray
Mushroom Gravy (recipe follows)

Mix ground beef, onion, water, salt, and pepper in medium bowl just until blended. Shape mixture into four 1-inch-thick oval patties.

Spray large skillet with cooking spray; heat over medium heat until hot. Cook Salisbury steaks to desired degree of doneness, 3 to 4 minutes per side for medium. Serve with mushroom gravy.

MUSHROOM GRAVY RECIPE

Makes about 1-1/4 cups

1 cup sliced mushrooms
1/4 cup finely chopped onion
2 tablespoons flour
1 cup reduced-sodium beef broth
Salt and pepper, to taste

Sauté mushrooms and onion in medium skillet until tender. Stir in flour; cook 1 to 2 minutes longer. Add beef broth and heat to boiling; boil, stirring constantly, until thickened. Season to taste with salt and pepper.

SALMON SOUFFLE
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 small green bell pepper, coarsely chopped
1 small red bell pepper, coarsely chopped
1 tablespoon margarine
1/4 cup all-purpose flour
1-1/2 cups fat-free milk
1 package (10 ounces) frozen whole kernel corn
3/4 teaspoon dried dill weed
1/4 teaspoon salt
1/8 teaspoon white pepper
2-3 egg yolks, lightly beaten
1 can (6-1/2 ounces) salmon, drained, flaked, bones removed
5 egg whites
Pinch cream of tartar

Sauté bell peppers in margarine in large saucepan until tender; about 5 minutes. Stir in flour and cook over medium heat 1 to 2 minutes. Gradually blend in milk, corn, dill weed, salt, and pepper; heat to boiling over medium heat. Remove from heat.

Gradually stir in a small amount of vegetable mixture into egg yolks; stir yolks into vegetable mixture. Mix in salmon.

Beat egg whites and cream of tartar in large bowl to stiff peaks. Fold into salmon mixture. Pour into lightly greased 2-quart soufflé dish. Bake, uncovered, at 350 degrees F. until golden brown and knife inserted near center comes out clean, about 45 minutes. Serve immediately.

SALMON WITH RHUBARB SAUCE
Servings: 4
Source: AICR

1 Tbsp. unsalted butter, divided
1 small carrot, thinly sliced
1 small onion, finely chopped
2 rhubarb stalks, thinly sliced
1 large shallot, finely chopped
1/3 cup white wine or white wine vinegar
1 cup clam juice
12 oz. salmon fillet, in one piece
1 lb. fresh spinach, stemmed and washed

Preheat the oven to 325 degrees F.

Wrap salmon in foil and bake until cooked through, about 30 to 40 minutes.

Meanwhile, in a medium saucepan, heat 1 teaspoon butter over medium-high heat until hot but still golden. Sauté carrot, onion, rhubarb and shallot until onion softens, about 5 minutes. Add wine or vinegar and boil until reduced by half, about 10 minutes. Add clam juice and simmer 15 minutes, until vegetables are very soft.

In a large pot, place spinach, with any water clinging to leaves. Cover and cook over medium heat until spinach is wilted and just tender, about 5 minutes. Uncover and set aside.

Transfer vegetable mixture to a blender and purée. Gradually blend remaining butter into sauce. Season sauce to taste with salt and pepper.

Gently squeeze most of water from spinach. Arrange a bed of it on each of four plates. Add one-fourth of salmon to each plate. Spoon one-fourth of sauce over each serving of fish. Serve immediately.

SANTA FE SHRIMP
Makes: 30 shrimp (6 servings)
Source: The New Family Cookbook For People with Diabetes
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=59

1 pound (about 30) cooked shrimp, peeled, tails left on
1/4 cup fresh lime juice
3 tablespoons olive oil
2 cloves garlic, minced
4 green onions with green tops, chopped
1 small jalapeno pepper, seeds removed, finely chopped
2 tablespoons chopped roasted red pepper or pimiento
3 tablespoons chopped fresh cilantro
6 large leaves Boston or red leaf lettuce

Place the shrimp in a glass bowl or zip-top bag.

Combine all the other ingredients except the lettuce in a small bowl; pour over the shrimp. Toss well to cover all surfaces of the shrimp. Refrigerate at least 1 hour to marinate, turning every 30 minutes.

Lift the shrimp, with onion and pepper bits, from the marinade with a slotted spoon. Discard the marinade. Serve the shrimp on lettuce leaves.

SAUTE OF CHICKEN WITH CARAMELIZED ONIONS
Serves: 4
Serving Size: 1/2 chicken breast with about 1/3 cup onions
Source: The New Family Cookbook For People with Diabetes
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=59

1 tablespoon olive oil
2 large sweet or Spanish onions (about 12 ounces total), thinly sliced and
separated into rings
2 teaspoons sugar
4 skinless, boneless chicken breast halves (about 1 pound)
2 tablespoons grainy Dijon mustard
3/4 teaspoon cracked black peppercorns

Heat the oil in a large nonstick skillet. Sauté the onions over medium-low heat until tender and golden. Add the sugar after the first 5 minutes of cooking. Caramelizing the onions will take about 15 minutes; stir occasionally. Remove the onions from the skillet with a slotted spatula; set aside.

Brush the chicken on both sides with mustard; sprinkle with pepper. Sauté in the same skillet over medium heat, about 5 minutes per side, or until cooked through.

Arrange the reserved onions over the chicken; heat through. Serve with additional cracked pepper, if desired.

SAUTEED SEA SCALLOPS
Serves: 4
Source: "Light and Easy Diabetes Cuisine" by Betty Marks
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=26

1 pound sea scallops, sliced horizontally
6 mushrooms, sliced
1/2 green bell pepper, diced
1 medium-size tomato, chopped
1/4 cup dry white wine
2 green onions, chopped
1 teaspoon dried dill weed

Rinse scallops and pat dry. Place mushrooms, bell pepper, tomato and wine in a large non-stick skillet and cook about 5 minutes, until vegetables are tender. Add onions, scallops and dill weed. Cook about 5 minutes, until scallops are opaque.

SAVORY STUFFED MUSHROOMS
Serves: 6 (Yield: 36 appetizers)

36 medium mushrooms (about 1 pound)
1/4 cup chopped onion (about 1 small)
1/4 cup chopped green bell pepper
2 tablespoons reduced-calorie margarine
1-1/2 cups soft bread crumbs
1/2 teaspoon salt
1/2 teaspoon dried thyme leaves
1/4 teaspoon ground turmeric
1/4 teaspoon pepper

Remove stems from mushrooms; reserve caps. Finely chop enough stems to measure 1/3 cup. Cook and stir chopped mushroom stems, onion and bell pepper in margarine until tender, about 5 minutes; remove from heat. Stir in remaining ingredients.

Heat oven to 350 degrees F. Fill reserved mushroom caps with stuffing mixture; place mushrooms, filled sides up, in baking or broiler pan sprayed with nonstick cooking spray. Bake uncovered 15 minutes.

Set oven control to broil. Broil with tops 3 to 4 inches from heat until light brown, about 2 minutes. Serve hot.

SCALLOPS AU GRATIN
Serves: 6
Source: "Family Circle All-Time Favorite Recipes"

3 teaspoons unsalted butter
1-1/2 pound bay scallops
1/2 cup finely chopped shallots
1/2 teaspoon dried tarragon
1/2 cup evaporated nonfat milk
1/4 cup dry white wine
2 teaspoons Dijon mustard
1 tablespoon cornstarch
3 tablespoons water
1/4 cup shredded reduced-fat Jarlsberg cheese
1/4 dry plain bread crumbs
1 tablespoon grated Parmesan cheese
1/4 teaspoon salt
1/4 teaspoon black pepper
Lemon wedges for serving

Heat oven to 400 degrees F.

Melt 1 teaspoon butter in a large non-stick skillet over medium heat. Add scallops, shallots and tarragon and sauté until scallops are translucent, 3 minutes. Remove with a slotted spoon to a medium-size bowl.

Add milk, wine, and mustard to skillet. Bring to boiling. Stir together cornstarch and water in a small cup; stir into skillet. Cook, stirring, until thickened. Remove from heat. Stir in Jarlsberg until melted. Add to scallops.

Mix together bread crumbs, Parmesan cresses, remaining 2 teaspoons butter, salt and pepper in a small bowl. Spoon scallop mixture into six 1/2-cup oven-proof ramekins or scallops shells. Top with bread crumb mixture. Bake in heated 400 degree F. oven 10-13 minutes or until cheese is bubbly and crumbs are golden. Serve with lemon wedges.




SCALLOPS WITH PEA PODS
Servings: 4
Source: "Deliciously Healthy Favorite Foods Cookbook"

1 pound bay scallops (or sea scallops cut into 1/4 inch slices)
1/4 tsp sesame oil
1/8 tsp ground pepper
1/2 tsp finely grated fresh ginger (or 1/4 tsp ground ginger)
1 cup edible pea pods, with ends and strings removed
1 large clove garlic, minced
3/4 cup (8 oz. can) sliced bamboo shoots, drained
2 green onions, cut into 2 inch pieces
1 tablespoon cornstarch
1 cup chicken bouillon
1 tablespoon oyster sauce, optional

Combine scallops with sesame oil and pepper in a small bowl. Marinate 30 minutes.

In a large, heavy skillet sprayed with non-stick spray, stir-fry scallops over medium-high heat until they are opaque. (Do not crowd scallops in skillet while cooking.) Remove skillet from burner.

In a medium, heavy skillet sprayed with non-stick spray, over and cook ginger, pea pods, garlic, bamboo shoots and green onions over medium-high heat until barely tender, stirring occasionally. Remove skillet from burner and add cooked scallops. Mix cornstarch with bouillon and oyster sauce (if used).

Add to (now empty) scallop skillet, and cook over medium heat, stirring constantly, until sauce is thickened. Gently stir cooked scallops and vegetables into thickened sauce. Serve immediately.

SCALLOPS WITH SNOW PEAS
Servings: 4

1/2 pound snow peas
1/4 cup water
1/2 cup sweet pepper, diced
1 tablespoon butter or margarine
1 tablespoon olive oil
3/4 pound scallops
1/2 teaspoon salt (optional)

Trim the peas by cutting off the stem end. Place them in a large skillet that has a tightly fitting cover, and add the water, and cook, covered, for 2 minutes or so.

Take the cover off and cook for a minute or so more. Add the sweet pepper, butter, and oil.

Stir in the scallops and sauté over very high heat for 2 to 4 minutes. Serve at once.

SCOTTISH SCONES
Servings: 16

1 cup unbleached all-purpose flour
1 cup whole-wheat flour
1 tsp baking powder
1/2 tsp salt
4 tbsp whipped butter
1 cup buttermilk
1/2 cup golden raisins

Preheat your oven to 400 degrees F. Coat a baking sheet with non-stick cooking spray.

In a large bowl, sift the dry ingredients together. Add the butter and mix it into the flour with your fingers. Add buttermilk and knead into a soft dough. Knead in the raisins. On a floured board, roll out the dough until 1/2" thick.

Cut dough into 16 rounds. Place on a baking sheet and bake for 15 to 20 minutes, or until golden in color.

Serve warm or let cool and store in an airtight container.

SEASONED EGGPLANT SAUTE
Yield: 4 Servings
Source: "1,001 Delicious Recipes for People with Diabetes"

Olive oil cooking spray
1 large eggplant (about 1-1/2 pounds), unpeeled, cut into scant 3/4-inch cubes
1 cup chopped onion
1/2 cup chopped green bell pepper
1 large tomato
6 cloves garlic, minced
2 tablespoons finely chopped parsley
1 teaspoon dried oregano leaves
1/2 teaspoon dried thyme leaves
1/4 teaspoon crushed red pepper
1/2 cup reduced-sodium vegetable, or chicken broth
Salt and pepper to taste

Spray large skillet with cooking spray; heat over medium heat until hot. Sauté vegetables until crisp-tender, 8 to 10 minutes; add herbs and red pepper and cook 1 to 2 minutes longer.

Add broth to skillet and heat to boiling; reduce heat and simmer, covered, until vegetables are tender and broth absorbed, 15 to 20 minutes. Season to taste with salt and pepper.

SEASONED MASHED BLACK BEANS
Serves: 6 (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
2 medium onions, chopped
4 cloves garlic, minced
1-2 small jalapeno chilies, minced
2 cans (15 ounces each) black beans, rinsed, drained
2 cups reduced-sodium vegetable broth
3/4-1 teaspoon dried cumin
1/3 cup finely chopped cilantro leaves
Salt and pepper, to taste

Spray medium skillet with cooking spray; heat over medium heat until hot. Sauté onions, garlic, and jalapeno chili until tender, 3 to 4 minutes.

Add beans and broth to skillet; cook over medium heat, coarsely mashing beans with fork. Stir in cumin and cilantro. Season to taste with salt and pepper.

SESAME GREEN BEANS and PEPPERS
Servings 4
Source: "Light and Easy Diabetes Cuisine" by Betty Marks
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=26

1 pound fresh green beans
1 medium-size red bell pepper, cut in 1/4-inch strips
2 tablespoons low-sodium soy sauce
2 tablespoons toasted sesame seeds
1 teaspoon sesame oil

Trim green beans and blanch in boiling water about 2 minutes. Drain and rinse under cold water. Place in a serving bowl with bell pepper and toss with remaining ingredients.

SESAME SOBA NOODLES
Serves: 6
Source: "Light and Easy Diabetes Cuisine"

8 ounces soba noodles (Japanese buckwheat) or whole-wheat noodles
6 tablespoons Chicken Broth
1 garlic clove, minced
1/4 teaspoon gingerroot
1 tablespoon fresh lime juice
2 tablespoon tahini (sesame butter) or peanut butter
1/4 teaspoon ground cumin
1/8 teaspoon chili powder
Dash red (cayenne) pepper
Pinch salt
3 tablespoons warm water
3 green onions, chopped
1 teaspoon toasted sesame seeds

Bring a large kettle of water to a boil and cook noodles until al dente, about 5 minutes. Run under cold water for a few seconds, drain, and turn into a serving bowl. Toss with 2 tablespoons of broth. Place in the freezer to chill quickly. In a small bowl, combine garlic, gingerroot, 1 teaspoon of lime juice, tahini, cumin, chili powder, cayenne, salt and water. When pasta is room temperature, toss with sesame sauce until coated. Add remaining lime juice and broth; toss. Garnish with green onions and sesame seeds.

SESAME SPINACH SALAD
Serves: 4
Source: "Light and Easy Diabetes Cuisine" by Betty Marks
Book Info: http://tgcmagazine.com/bin/track/click.cgi?id=26

1 pound fresh spinach
1 cup sliced mushrooms
1 tablespoon low-sodium soy sauce
1 tablespoon water
1 tablespoon walnut oil
Few dashes sesame oil
1 tablespoon toasted sesame seeds

Wash spinach thoroughly and trim off tough stems. Spin or pat dry. Mix remaining ingredients together and toss with spinach.



 

 

 

 

 

 

SHALOM FROM SPIKE & JAMIE



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