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Reply
| | From:  Genie· (Original Message) | Sent: 10/7/2007 4:36 AM |
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Reply
| | | From: Genie· | Sent: 9/9/2008 2:45 AM |
| GARLICKY GREEN BEANS
Yield: 5 servings
Source: "The Complete Diabetes Prevention Plan"
INGREDIENTS
- 1 pound frozen French-cut green beans
- 2 tablespoons water
- 1/4 teaspoon dried thyme
- 1/4 teaspoon salt
- 1 tablespoon extra virgin olive oil
- 1-1/2 teaspoons crushed garlic
DIRECTIONS
Place the frozen green beans, water, thyme, and salt in a
large nonstick skillet. Cover and cook over medium-heat,
stirring occasionally, for about 7 minutes, until the green
beans are completely thawed. Reduce the heat to medium and
cook for several minutes more, just until tender. (Add a little
more water during cooking if needed, but only enough to prevent
scorching.) Drain off any excess liquid.
Push the beans to one side of the skillet and add the olive
oil and garlic to the empty side of the skillet. Increase
the heat to medium-high and cook for about 10 seconds, until
the garlic smells fragrant and is just beginning to turn color.
Toss the beans with the garlic mixture and serve hot.
Nutritional Information Per Serving (2/3 cup per serving):
Calories: 54, Carbohydrate: 7 g, Cholesterol: 0 mg, Fat: 2.8 g,
Fiber: 2.5 g, Protein: 1.6 g, Sodium: 119 mg, Calcium: 38 mg
Diabetic Exchanges: 1-1/2 Vegetable, 1/2 Fat
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Reply
| | | From: Genie· | Sent: 9/9/2008 7:34 PM |
| SPINACH AND ONION SAUTE
Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
INGREDIENTS
- 2 tablespoons reduced-fat margarine or light butter
- 1 medium yellow onion, very thinly sliced
- 1/4 teaspoon dried thyme
- 10 ounce package prewashed baby spinach (about 10 cups)
DIRECTIONS
Place the margarine or butter in a large, deep, nonstick
skillet. Add the onion and thyme and place over medium heat.
Cover and cook for several minutes, until the onions are soft.
Add the spinach, and toss gently over medium-high heat for
a couple of minutes, just until the spinach is wilted. Serve hot.
Nutritional Information Per Serving (2/3 cup per serving):
Calories: 48, Carbohydrate: 5 g, Cholesterol: 0 mg,
Fat: 2.8 g, Fat: 0.8 g, Fiber: 2.3 g,
Protein: 2.3 g, Sodium: 106 mg, Calcium: 75 mg
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
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Reply
| | | From: Genie· | Sent: 9/25/2008 2:04 AM |
Wild Rice with Shiitakes & Toasted Almonds Yield: 6 servings
Serving Size: 3/4 cup Ingredients - 2-1/2 cups reduced-sodium chicken broth or vegetable broth
- 2 cups sliced shiitake mushroom caps or button mushrooms (3 ounces)
- 1 cup wild rice
- 6 tablespoons sliced almonds
- 1 teaspoon butter
- 1 bunch scallions, trimmed and thinly sliced (about 2 cups)
- Freshly ground pepper to taste
Directions - Bring broth to a boil in a medium saucepan over high heat. Stir in mushroom and wild rice. Return to a boil. Reduce heat to very low, cover, and simmer until the rice has "blossomed" and is just tender, 45 to 55 minutes. Drain any remaining liquid and transfer the rice to a serving bowl.
- Meanwhile, toast almonds in a small dry skillet over medium-low heat, stirring constantly until golden brown and fragrant, 2 to 3 minutes. Transfer to a plate to cool.
- About 5 minutes before the rice is done, melt butter in a medium nonstick skillet over medium heat. Add scallions and cook, stirring often, until softened and still bright green 2 to 3 minutes. Stir the scallions, almonds, and pepper into the rice. Serve warm.
Calories: 159
Protein: 8 g
Sodium: 60 mg
Cholesterol: 4 mg
Fat: 4 g
Carbohydrates: 25 g
Exchanges: 1 Starch, 1 Vegetable, 1 Fat
Source: The Eating Well Diabetes Cookbook
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Reply
| | | From: Genie· | Sent: 9/25/2008 2:05 AM |
| HERBED ASPARAGUS
Yield: 8 servings
Source: "Mr. Food Every Day's a Holiday Diabetic Cookbook"
INGREDIENTS
- 2 pounds fresh asparagus, trimmed
- 1 cup reduced-fat Italian dressing
- 1/2 of a small red bell pepper, diced
- 2 tablespoons chopped fresh parsley
- 1/2 teaspoon dried chives
- 1 hard-boiled egg, finely chopped (optional)
DIRECTIONS
Fill a soup pot with 1 inch of water and bring to a boil over
high heat. Add the asparagus, cover, and steam for 4 to 6 minutes,
or until fork-tender. Remove the asparagus and plunge it into a
large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing,
red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the
baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just
before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving (1/8 of recipe):
Calories: 31, Fat: 1 g, Cholesterol: 0 mg, Sodium: 456 mg,
Carbohydrate: 5 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 1 g
Diabetic Exchanges: 1 Vegetable
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Reply
| | | From: Genie· | Sent: 9/27/2008 7:44 PM |
Roasted Green Beans with Sesame Seeds Yield: 4 servings
Serving Size: 1/4 of recipe Ingredients - 1 pound green beans, trimmed
- 1 teaspoon canola oil
- 2 teaspoons sesame seeds
- 1/4 teaspoon salt, or to taste
- Freshly ground pepper to taste
Directions - Preheat oven to 450 degrees F. On a baking sheet with sides, toss beans with oil, then spread the beans out in a single layer. Roast the beans until wrinkled, brown and tender, about 12 minutes, stirring once.
- Meanwhile, toast sesame seeds in a small dry skillet, stirring constantly over medium-low heat, until lightly browned and fragrant, about 2 to 3 minutes. Crush the seeds lightly and toss with the beans. Season with salt and pepper.
Calories: 54
Protein: 2 g
Sodium: 146 mg
Fat: 2 g
Carbohydrates: 7 g
Exchanges: 1 Vegetable
Source: The Eating Well Diabetes Cookbook
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Reply
| | | From: Genie· | Sent: 9/28/2008 11:25 PM |
Dry-Steamed Dill Carrots Yield: 12 servings
Serving Size: 1/12 of recipe Ingredients - 2 tablespoons butter
- 1 pound baby carrots
- 1/4 cup minced fresh dill
- Salt and pepper
Directions - Melt the butter in a deep skillet with a tight-fitting lid. Add the carrots. Cook over medium to medium-low heat for approximately 35 to 40 minutes. Shake the skillet occasionally during cooking, without the lid.
- Remove the lid after 35 to 40 minutes and check to confirm that carrots are tender. Allow any excess moisture to evaporate from the skillet. Toss the carrots with the dill. Salt and pepper to taste.
Calories: 31
Protein: 0.7 g
Sodium: 62 mg
Cholesterol: 5 mg
Fat: 2 g
Carbohydrates: 3 g
Exchanges: 1 Vegetable, 1/2 Fat
Source: Diabetes Cookbook for Dummies
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Reply
| | | From: Genie· | Sent: 10/8/2008 3:05 AM |
Barley with Peppers and Potatoes Yield: 6 servings
Serving Size: About 1/2 cup each Ingredients - 3 large poblano chilies, sliced
- 1 medium onion, chopped
- 1 tablespoon olive oil or vegetable oil
- 12 ounces russet potatoes, unpeeled, cooked, cubed
- 2 cups cooked barley
- 2 tablespoons finely chopped cilantro leaves
- 1/2 teaspoon dried cumin
- Salt and cayenne pepper, to taste
Directions - Saute chilies and onion in oil in large skillet until crisp-tender, about 5 minutes. Add potatoes; saute until browned, 5 to 8 minutes.
- Add barley to skillet; cook over medium heat until hot through, 3 to 4 minutes. Stir in cilantro and cumin. Season to taste with salt and cayenne pepper.
Calories: 147
Protein: 2.7 g
Sodium: 6 mg
Fat: 2.8 g
Carbohydrates: 29.3 g
Exchanges: 2 Vegetable, 1 Bread, 1/2 Fat
Source: 1,001 Delicious Recipes for People with Diabetes
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Reply
| | | From: Genie· | Sent: 10/9/2008 3:44 AM |
| WILD MUSHROOMS IN COGNAC
Yield: About 2 cups (4 servings)
Source: "The New Family Cookbook for People with Diabetes"
INGREDIENTS
- 1 ounce dried porcini, shiitake, or other dried wild mushrooms
- 1 clove garlic, minced
- 1 tablespoon margarine
- 2 cups slice white mushrooms (8 ounces)
- 1-1/2 teaspoons chopped fresh thyme,
or 1/2 teaspoon dried thyme
- 2 tablespoons mushroom soaking liquid
(strained to remove dirt)
- 1 tablespoon Cognac or brandy
- 1/4 teaspoon salt
- Pinch of freshly ground pepper
DIRECTIONS
Soak the dried mushrooms in enough warm water to cover for
30 minutes. Drain (reserve the soaking liquid) and slice.
Saute the garlic in margarine in a medium non-stick skillet
over medium heat for 1 minute. Add the rehydrated and fresh
mushrooms and sprinkle with thyme. Saute until the mushrooms
release their liquid and most of the liquid is absorbed, about
5 minutes. Add 2 tablespoons of the soaking liquid, the Cognac,
salt, and pepper; continue cooking 2 minutes longer.
Nutritional Information Per Serving (about 1/2 cup):
Calories: 62, Fat: 3 g, Cholesterol: 0 mg, Sodium: 180 mg,
Carbohydrate: 8 g, Dietary Fiber: 2 g, Sugars: 1 g, Protein: 2 g
Diabetic Exchanges: 2 Vegetable, 1/2 Fat
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Reply
| | | From: Genie· | Sent: 10/11/2008 4:19 AM |
| RISOTTO
Yield: 4 Servings
Source: "Light and Easy Diabetes Cuisine"
Notes: This is a basic risotto recipe. Many ingredients
may be added such as green peas, sliced mushrooms, clams
or shrimp. Saffron or turmeric may be added for color.
INGREDIENTS
- 2 teaspoons virgin olive oil
- 1 small onion, chopped
- 1 cup Italian Arborio rice
- 2 cups Vegetable stock
- 1/4 teaspoon salt
- Pepper to taste
- 2 tablespoons grated Parmesan or Romano cheese
DIRECTIONS
In a medium-size non-stick saucepan, heat oil and saute onion
until tender. Add rice and cook, stirring, 2 to 3 minutes.
Add stock and salt. Bring to a boil, cover and simmer
20 minutes. Remove from heat. Turn rice into a warm dish
and season with pepper. Garnish with cheese.
Nutritional Information Per Serving (1/4 of recipe):
Calories: 136, Fat: 2 g, Cholesterol: 1 mg,
Carbohydrate: 26 g, Protein: 3 g, Sodium: 107 mg
Diabetic Exchanges: 2 Starch/Bread
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Reply
| | | From: Genie· | Sent: 10/15/2008 1:59 AM |
Sweet Potato Casserole
2 1/2 lbs. sweet potatoes (approx. 3 medium-sized) peeled and cut into 2-inch chunks
2 large eggs
1 Tbsp. olive oil
1 Tbsp. honey
1/2 cup 1% milk
2 tsp. freshly grated orange zest
1 tsp. vanilla Topping: 1/2 cup whole wheat flour
1/3 cup packed brown sugar
4 tsps. frozen orange juice concentrate
1 Tbsp. olive oil
1 Tbsp. melted butter
1/4 cup chopped pecans
Place sweet potatoes in a large saucepan; add lightly salted water and bring to boil. Cover and cook over medium heat until tender, 10-15 minutes. Drain well and return to the pan. Mash potatoes with a masher and measure out 3 cups (reserve any extra for another use). Preheat oven to 350 degrees F. Coat an 8-inch-square pan (or similar 2- quart baking dish) with cooking spray. Whisk eggs, oil and honey in a medium bowl. Add mashed sweet potatoes and mix well. Stir in milk, orange zest and vanilla. Spread the mixture in the prepared baking dish. Prepare topping: mix flour, brown sugar, orange juice concentrate, oil and butter in a small bowl. Blend with a fork until crumbly. Stir in pecans. Sprinkle over the sweet potato mixture. Bake the casserole until heated through and top is lightly browned, about 35 to 45 minutes. Makes 10 1/2 cup servings. Diabetic Exchanges: 2 carbohydrates; 1 fat | |
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Reply
| | | From: Genie· | Sent: 10/16/2008 9:25 PM |
| Luscious Limas
1 (10 ounce) package frozen baby lima beans
1 cup frozen mixed pepper and onion stir-fry
2 tablespoons grated Parmesan cheese
1 teaspoon olive oil
1/8 teaspoon salt (optional)
Dash black pepper
In a medium saucepan over high heat, combine the lima beans, vegetables,
and 3/4 cup boiling water. Return to a boil. Cover, lower the heat, and
simmer 12 to 14 mins or until the beans are tender. Drain in a colander.
Transfer the bean mixture to a medium bowl. Stir in the cheese, oil,
salt (if desired), and pepper. Serve at once. The beans will keep in the
refrigerator for 3 to 4 days. Yield: 4 Servings (1/2 cup per serving).
Nutritional Info Per Serving (1/2 per serving): Cals: 70, Fat: 2 g,
Chol: 4 mg, Sod 88 mg, Carb: 9 g, Dietary Fiber: 3 g, Sugars: 2 g,
Protein: 4 g Diabetic Exchanges: 1/2 Starch, 1/2 Fat.
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Reply
| | | From: Genie· | Sent: 10/21/2008 8:01 PM |
| BRAISED GARLIC CLOVES
Yield: 4 servings
Source: "The New Family Cookbook for People with Diabetes"
INGREDIENTS
- 2 large bulbs garlic, separated into cloves, but not peeled
- 1/2 cup chicken broth, reduced-fat, reduced-sodium
- 2 teaspoons olive oil
DIRECTIONS
Combine the garlic, broth, and oil in a small saucepan.
Cover and simmer over low heat until the garlic is
tender, about 15 minutes. Drain off the liquid and discard.
Serve the unpeeled garlic cloves around meat,
poultry, or roasted vegetables.
Nutritional Information Per Serving (About 6 cloves):
Calories: 27, Fat: 0 g, Cholesterol: 0 mg, Sodium: 3 mg,
Carbohydrate: 6 g, Dietary Fiber: 0 g, Sugars: 5 g, Protein: 1 g
Diabetic Exchanges: 1 Vegetable
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Reply
| | | From: Genie· | Sent: 10/25/2008 4:45 AM |
Green Beans with Toasted Nuts Yield: 4 servings Ingredients - 1 pound green beans, stem ends trimmed
- 2 teaspoons extra-virgin olive oil
- 2 tablespoons chopped peeled hazelnuts or walnuts
- 1/4 teaspoon salt, or to taste
- Freshly ground pepper to taste
Directions - Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain.
- Heat oil in a large nonstick skillet over low heat. Add nuts and cook, stirring, until golden, about 1 minute. Return the reserved beans to the pot and toss to coat. Season with salt and pepper.
Calories: 104
Protein: 3 g
Sodium: 145 mg
Fat: 6 g
Carbohydrates: 11 g
Exchanges: 1 Vegetable, 1 Fat
Source: The Eating Well Diabetes Cookbook
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Reply
| | | From: Genie· | Sent: 11/4/2008 7:19 PM |
| BROILED TOMATOES PARMESAN
Yield: 4 Servings
Source: The New Family Cookbook for People with Diabetes
Ingredients
- 2 medium ripe tomatoes (12 to 14 ounces total)
- 1 clove garlic, minced
- 2 teaspoons olive oil
- 1 tablespoon minced fresh basil, or 1 teaspoon dried basil
- 1/4 teaspoon freshly ground pepper
- 1/2 cup fresh soft bread crumbs, or 1 slice bread, crumbled
- 1 tablespoon freshly grated Parmesan cheese
Directions
Cut the tomatoes in half crosswise. Gently squeeze out
and discard the seeds. Place the tomatoes cut side up
on a broiler pan prepared with nonstick spray.
Combine the garlic, oil, basil, and pepper in a small bowl.
Brush evenly over the cut surfaces of the tomatoes. Broil
6 inches from the heat source until hot, about 5 minutes.
While the tomatoes are broiling, combine the crumbs and
cheese in a small bowl; sprinkle evenly over the tops of
the hot tomatoes. Return to the broiler until the crumbs
are browned, about 2 minutes. Serve immediately.
Nutritional Information Per Serving: (1/2 tomato)
Calories: 60, Fat: 3 g, Cholesterol: 1 mg, Sodium: 62 mg,
Carbohydrate: 7 g, Dietary Fiber: 1 g, Sugars: 3 g, Protein: 2 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
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