To follow up on yesterday's post, here are 4 recipes that I truly enjoy. Comfortable but easy on the fats and carbs. Most of these recipes came from the Diabetic Living Magazine website. I highly recommend checking it out for other great recipes. Here's a link: http://www.diabeticlivingonline.com/ Remember, not all diabetics are created equally. Make sure you follow your own food plan if you want to incorporate any of these. Enjoy!
3 cups wide noodles (I use the whole wheat kind)
1 1/2 cups fat free milk
3 Tbsp flour
1 Tbsp dried chives
2 cloves minced garlic
1 14.75 oz canned salmon, drained, skin and bones removed and broken into chunks (I buy Atlantic salmon at Sam’s club. It’s boneless and skinless packed in water. 7 oz cans. Use 2)
½ cup chopped onion
1 cup sliced zucchini
1 cup sliced or chopped mushrooms
½ tsp finely shredded lemon peel (I shred the whole lemon and freeze whatever I don’t use in a baggie)
Black pepper to taste
Cook noodles according to package directions.
Sauté veggies and garlic in a small amount of oil (or use oil spray) until soft. Sprinkle flour over veggies and stir until flour begins to brown a bit. Add milk and stir until thickened. Add salmon, lemon peel, chives and pepper. Stir and cook over low heat until warmed through. Serve over noodles and sprinkle with parmesan cheese.
This can be made with other veggies. If you choose to use broccoli, boil it with the noodles instead of sautéing.
Peppers stuffed with beans
4 medium peppers (red, green or yellow)
¼ C fresh bread crumbs
2 Tbsp slivered olives
2 tsp olive oil
2 Tbsp chopped parsley
1 1/4 C finely chopped onions
¼ tsp salt
1 Tbsp minced garlic
¼ tsp red pepper flakes
1 tsp thyme
4 slices reduced-fat provolone cheese
1 ¼ C no-salt small white beans, rinsed and drained
1. Preheat oven to 375. Coat a 13 X 9 dish with cooking spray.
2. Cut peppers in half from the stem to the bottom. Cut out and discard the ribs and seeds. Place them in boiling water for 2 min. to soften.
3. Saute onion, garlic and thyme in the oil (or use cooking spray). Add the beans, partially cover pan and simmer for 5 min. Remove from heat and stir in the bread crumbs, olives, parsley, pepper flakes and salt.
4. Add all but 2 Tbsp of cheese to the bean mixture and stir. Transfer mixture into the bell peppers. Sprinkle with remaining cheese. Cover loosely with foil.
5. Bake for about 30 min. or until the cheese is melted. Let sit for 10 min. before serving.
255 Cal, 12g protein, 33 g carbs, 8 g fat (3g unsaturated), 10 mg cholesterol and 458 mg sodium.
CHICKEN TORTELLINI SOUP
12 OUNCES SKINLESS, BONELESS CHICKEN BREAST HALVES (I cheated and used pre-cooked chicken)
2 tsp olive oil
3 cloves garlic, minced
2 14 ½ ounce cans chicken broth
3 cups sliced fresh mushrooms
1 ¾ cups water
2 medium carrots, cut into matchstick strips (1 cup)
2 cups packed fresh spinach
1 9-ounce package refrigerated cheese-filled tortellini
1. Cut the chicken into 3/4 –inch pieces. Heat oil over medium-high heat. Cook and stir chicken and garlic in hot oil for 5-6 minutes or until chicken is no longer pink. (not necessary if you use pre-cooked chicken. Oil not necessary if you use cooking spray). Stir in chicken broth, mushrooms, water and carrots.
2. Bring mixture to boiling; reduce heat. Simmer, covered, for 2 minutes (or until carrots are mostly done). Add tortellini. Simmer, covered, for 5-6 minutes more or until tortellini is tender. Stir in the spinach.
6 (1 1/3 cup) servings
Nutrition info: Calories – 254, Carbs – 27 g, Total Fat – 7 g, Fiber 3 g, Saturated fat 2 g,
Protein 21 g, Cholesterol 50 mg, Sodium 596 mg
1 ½ cups sugar or sugar substitute-sugar baking blend* equivalent (*recommend Splenda Sugar Blend for Baking or Equal Sugar Light)
3 tsp ground cinnamon
1 cup butter, softened (I use “I Can’t Believe it’s Not Butter sticks)
¾ cup egg product (like Egg Beaters)
2 tsp vanilla
2 cups all-purpose flour
¾ cup whole wheat flour
2 tsp cream of tartar
1 tsp baking soda
¼ tsp salt
1 cup chopped peanuts
1 cup raisins
1 6-oz package dried cranberries (1 cup)
1. Preheat oven to 400 degrees. In a small bowl, combine 2 Tbsp of the sugar (or substitute) and 1 tsp of the cinnamon; set aside.
2. In a large bowl, combine butter and the remaining sugar (or substitute);beat with an electric mixer on medium speed until combined. Add egg product and vanilla; beat until combined.
3. In a medium bowl, combine all-purpose flour, whole wheat flour, cream of tartar, baking soda, salt and the remaining 2 tsp cinnamon. Add to beaten mixture; beat until well mixed. Stir in the peanuts, raisins and cranberries.
4. Drop by rounded teaspoons 2 inches apart onto ungreased cookie sheets. Sprinkle with the cinnamon-sugar mixture from step 1.
5. Bake for 7-8 minutes or until lightly browned. Transfer to wire racks; let cool.
Makes about 60 cookies.
Nutrition info per cookie with margarine and sugar substitute:
93 calories, 2.9 g total fat, .6 g saturated fat, 68 mg sodium, 14.5 g carbs, .8 g fiber, 2 g protein