Recipes March, 2015 Easy Berry Puff Pancake Mini Vanilla Cupcakes with Fluff Frosting

Transcription

1 Recipes March, 2015 Easy Berry Puff Pancake Diabetic Living, Spring egg 1 egg white 1/4 cup all-purpose flour 1/4 cup fat-free milk 1 Tbsp sugar* 1 tsp almond extract 1 tsp finely shredded lemon peel 1 1/2 tsp butter 2 Tbsp sliced almonds 2/3 cup fresh blackberries and/or raspberries 2 tsp powdered sugar* Preheat oven to 425⁰ F. In medium bowl combine egg, egg white, flour, milk, sugar, almond extract, and lemon peel. Beat with electric mixer on high speed 2 minutes. Grease the inside of a 9-inch cast-iron skillet or a dark 9 x 1 1/2-inch round cake pan with 1/2 teaspoon of the butter. Place the remaining 1 teaspoon butter in the prepared skillet; place skillet in the hot oven about 2 minutes or until butter is melted and starting to sizzle. Pour batter into the hot skillet or pan; quickly sprinkle with almonds. Bake minutes or until mixture puffs in center and browns and crisps on edges. Immediately remove pancake from skillet or pan and place on a cooling rack to prevent the bottom from becoming soggy. Cool slightly. Top with berries. Sift powdered sugar over all. * We do not recommend using a sugar substitute for this recipe. Servings per Recipe: 2 Diabetic Exchanges: 1.5 starch, 0.5 other carb, 1 fat, 1 lean meat Nutrition facts per serving 226 calories, 9 g total fat (3 g saturated fat), 101 mg cholesterol, 102 mg sodium, 29 g carbohydrate (4 g fiber, 13 g sugars), 10 g protein. Mini Vanilla Cupcakes with Fluff Frosting Diabetic Cooking, March/April /4 cups all-purpose flour 1 1/2 tsp baking powder 1/4 tsp salt 6 Tbsp unsalted butter, softened 3/4 cup sugar substitute* 1 egg 1 tsp vanilla extract 1/2 cup, plus 2 Tbsp fat-free (skim) milk, divided Frosting: 1/2 cup marshmallow cream 1/4 cup powdered sugar 2 Tbsp unsalted butter, softened 1/4 tsp vanilla extract Pinch salt 1/2 cup colored sprinkles 1

2 * This recipe was tested using sucralose-based sugar substitute. Heat oven to 350⁰ F. Line 24 mini-muffin tins with mini cupcake liners. Combine flour, baking powder, and salt in small bowl; set aside. Beat together butter, sugar substitute, egg, and vanilla extract in large bowl. Scrape down sides of bowl. Add half of milk and half of flour mixture; beat until combined. Repeat. Spoon 1 heaping tablespoon batter into each cupcake liner, about 2/3 full. Bake about 18 minutes, or until toothpick inserted into center comes out clean. While cupcakes are baking, whisk together marshmallow cream, powdered sugar, butter, vanilla, and salt in small bowl. Frost cupcakes when completely cool. Pour sprinkles in small bowl. Dip frosted cupcakes into sprinkles. Servings per Recipe: 18 cupcakes (1 serving cupcake/serving) Diabetic Exchanges: 1 1/2 fat, 1 starch Nutrition facts per serving 130 calories, 7 g total fat (3 g saturated fat), 26 mg cholesterol, 84 mg sodium, 17 g carbohydrate, <1 g dietary fiber, 2 g protein. Broccoli-Bacon Salad Hy-Vee Recipe Card adapted from Eating Well 1 clove garlic, minced 1/2 cup low-fat mayonnaise 1/4 cup reduced-fat sour cream 2 tsp cider vinegar 1 tsp sugar 4 cups finely chopped broccoli crowns 1 (8-oz) can sliced water chestnuts, rinsed and chopped 3 sliced cooked bacon, crumbled 2 3 Tbsp dried cranberries Freshly ground pepper to taste Whisk garlic, mayonnaise, sour cream, vinegar, and sugar in a large bowl. Add broccoli, water chestnuts, bacon, cranberries, and pepper; stir to coat with the dressing. Servings per Recipe: 6 (1 scant cup each) Diabetic Exchanges: 2 vegetable, 1 fat Nutrition facts per serving 106 calories, 5 g total fat (1 g saturated fat, 2 g mono), 11 mg cholesterol, 13 g carbohydrate, 3 g added sugars, 4 g protein, 3 g fiber, 194 mg sodium Raspberry Cheesecake Bars Diabetic Cooking, March/April whole graham crackers, finely ground 1 Tbsp brown sugar 2 Tbsp butter, melted Filling: 2 pkg (8-oz each) reduced-fat cream cheese, at room temperature 1 pkg (8-oz) fat-free cream cheese, at room temperature 1 cup sugar substitute 2 tsp vanilla extract 2 eggs 1/4 cup cholesterol-free egg substitute 2 Tbsp all-purpose flour 1/2 cup reduced-sugar raspberry or strawberry preserves 2 Tbsp water Heat oven to 350⁰ F. Spray 9-inch square pan with nonstick cooking spray; set aside. For crust, mix graham cracker crumbs and brown sugar together in small bowl. Add butter; stir until crumbs are moistened. Press crumbs evenly onto

3 bottom of pan. Bake about 5 minutes. Set aside to cool. Beat cream cheeses, sugar substitute and vanilla with electric mixer until smooth. Beat in eggs, 1 at a time, then add egg substitute. Mix in flour until well combined. Pour batter evenly over crust. Bake until just set in the center, about 25 minutes. Let cool about 5 minutes. Heat preserves and water in small saucepan, stirring constantly, until preserves melt. Spread over filling. Cover and chill at least 4 hours before cutting into bars. Servings per Recipe: 25 (1 bar/serving) Diabetic Exchanges: 1 fat, 1/2 starch Nutrition facts per serving 84 calories, 5 g total fat, 3 g saturated fat, 4g protein, 7 g carbohydrate, 31 mg cholesterol, 0 g dietary fiber, 140 mg sodium Chicken Salad Panini Healthy Living Kraft recipe 2 1/2 cups chopped cooked chicken breasts 1/4 cup light reduced-fat mayonnaise 2 Tbsp bacon bits 1 green onion, thinly sliced 2 Tbsp lite Ranch dressing 8 sliced multi-grain bread 1 large tomato, cut into 8 thin slices 4 slim cut sharp Cheddar cheese slices HEAT grill pan or heavy skillet sprayed with cooking spray on medium heat. Meanwhile, combine first 5 ingredients, spread onto 4 bread slices. Top with tomatoes, cheese, and remaining bread slices. Lemon-Garlic Salmon with Tzaziki Sauce Diabetic Cooking, July/August /2 cup diced cucumber 3/4 tsp salt, divided 1 cup plain nonfat Greek yogurt 2 Tbsp lemon juice, divided 1 tsp grated lemon peel, divided 1 tsp minced garlic, divided 1/4 tsp black pepper 4 (4-oz) skinless salmon fillets Place cucumber in small colander set over small bowl; sprinkle with 1/4 teaspoon salt. Drain 1 hour. For Tzaziki Sauce stir yogurt, cucumber, 1 tablespoon lemon juice, 1/2 teaspoon lemon peel, 1/2 teaspoon garlic, and 1/4 teaspoon salt in small bowl until combined. Cover and refrigerate until ready to use. Combine remaining 1 tablespoon lemon juice, 1/2 teaspoon lemon peel, 1/2 teaspoon garlic, 1/4 teaspoon salt, and pepper in small bowl; mix well. Rub evenly onto salmon. Heat nonstick grill pan over medium-high heat. Cook salmon 5 minutes per side or until fish begins to flake when tested with fork. Serve with Tzaziki Sauce. Servings per Recipe: 4 Diabetic Exchanges: 3 meat, 1 vegetable Nutrition facts per serving 243 calories, 12g total fat, 2g saturated fat, 29g protein, 3g carbohydrate, 60mg cholesterol, 0g dietary fiber, 508mg sodium Cook 3 minutes on each side or until sandwiches are golden brown on both sides. Servings per Recipe: 4 3

4 Grilled Steak & Blue Cheese Flatbreads Diabetic Cooking, July/August (4-oz) filet mignon 1/4 tsp garlic powder 1/8 tsp salt 1/8 tsp black pepper 2 light blue cheese spreadable cheese wedges (about 1 ounce each) 2 light original flatbreads 1/2 cup thinly sliced tomato 1/4 cup thinly sliced red onion 2 Tbsp crumbled reduced-fat blue cheese 1/2 cup baby arugula Prepare grill for direct cooking over medium heat. Season filet with garlic powder, salt and pepper. Grill 5 minutes per side or until medium-rare or desired doneness. Remove to plate. Let stand 5 minutes. Reduce heat to low. Slice filet into thin slices. Spread 1 cheese wedge onto each flatbread. Top evenly with filet slices, tomato and onion. Sprinkle with blue cheese. Grill, covered, 8 to 10 minutes or until crisp and heated through. Top with arugula just before servings. Servings per Recipe: 4 appetizer / 2 main-dish Diabetic Exchanges: 1 1/2 meat, 1/2 starch, 1/2 vegetable Nutrition facts per serving 127 calories, 5g total fat, 2g saturated fat, 13g protein, 10g carbohydrate, 19mg cholesterol, 5g dietary fiber, 357mg sodium Lower-Carb Ginger Molasses Cookies Diabetic Living, Spring /4 cup all-purpose flour 2 Tbsp ground cinnamon 1 tsp ground ginger 1/4 tsp ground nutmeg 1/4 tsp ground cloves 1/2 cup butter 1/2 cup packed dark brown sugar 1/4 cup granulated sugar 1 egg, lightly beaten 1/4 cup molasses 2 Tbsp boiling water 1 tsp baking soda 1/4 cup crystallized ginger, very finely chopped Preheat oven to 350⁰ F. In a medium bowl stir together flour, cinnamon, ground ginger, nutmeg, and cloves; set aside. In a large bowl beat butter with an electric mixer on medium to high speed for 30 seconds. Add sugars. Beat until light and fluffy, scraping sides of bowl occasionally. In a small bowl combine egg and molasses. Add egg mixture to butter mixture, beating until combined. In another bowl combine the boiling water and baking soda. Add half of the flour mixture and all of the baking soda mixture, beating on low speed after each addition. Beat in remaining flour mixture. Stir in crystallized ginger. Drop dough by rounded tablespoons onto ungreased cookie sheets. Sprinkle each mound of dough with a scant 1/8 tsp sanding sugar. Bake 9-11 minutes or until bottoms are lightly browned. Transfer to a wire rack; cool. 4

5 Servings per Recipe: 26 (1 cookie each) Diabetic Exchanges: 1 carbohydrate, 1 fat Nutrition facts per serving 106 calories, 4g total fat, 2g saturated fat, 17mg cholesterol, 86mg sodium, 17g carbohydrate, 1g fiber, 9g sugars, 1g protein Cheesy White Gratin Diabetic Living, Spring tsp canola oil 2 cups 1/4-inch slices leeks (6 medium) 2 Tbsp light butter w/canola oil 2 Tbsp all-purpose flour 1 cup fat-free milk 1 Tbsp snipped fresh thyme 1/2 tsp garlic powder 1/4 tsp white pepper 3 cups 1/8-inch slices russet potatoes 2 cups 1/8-inch slices peeled Granny Smith apples 2 cup shredded Gruyére cheese (4 oz) 2 Tbsp grated Parmesan cheese Preheat oven to 325⁰ F. Coat a 1 1/2-quart oval or square gratin dish with nonstick cooking spray. In a small saucepan heat oil over medium-low heat. Add leeks; cook 5 minutes, stirring often. Remove leeks from saucepan; set aside. For sauce, in same saucepan melt butter over medium heat. Stir in flour and 1/4 teaspoon salt. Gradually stir in milk. Cook and stir until thick and bubbly. Cook and stir 1 minute more. Remove from heat. Stir in thyme, garlic powder, and white pepper. Spread 1 cup of the potato slices in an event layer in the prepared gratin dish. Spoon one-third of the leek mixture over potatoes. Top with 1 cup of the apple slices and one-third of the sauce. Sprinkle with 1/4 cup of the Gruyére cheese. Sprinkle with Parmesan cheese. (Baking dish will be full.) Cover with foil and bake 1 hour 20 minutes. Remove foil. Bake 5 to 10 minutes more or just until top begins to brown. Let stand 15 minutes before serving. Servings per Recipe: 9 (1/2 cup each) Diabetic Exchanges: 1/2 vegetable, 1 starch, 1/2 lean meat, 1 fat Nutrition facts per serving 157 calories, 7g total fat, 3g saturated fat, 16mg cholesterol, 163 mg sodium, 18g carbohydrates, 2g fiber, 5g sugar, 7g protein Baked Chicken Taquitos Diabetes Living, Spring cup shredded cooked chicken breast 1/4 cup shredded reduced-fat cheddar cheese 2 Tbsp taco sauce 1/2 tsp ground cumin 4 (6-in) corn tortillas Preheat oven to 425⁰ F. Line a baking sheet with parchment paper; set aside. For filling, in a medium bowl combine chicken, cheese, taco sauce, and cumin; set aside. Stack tortillas and wrap in damp paper towels. Microwave on 100% power (high) 50 seconds or until warm and softened. Spread one-fourth of the filling onto the bottom third of each tortilla. Tightly roll up tortilla. Place rolled taquitos, seam sides down, on the prepared baking sheet. Bake 15 minutes or until edges of tortillas are starting to brown. Servings per Recipe: 2 (2 taquitos each) 5

6 Diabetic Exchanges: 1 starch, 3 1/2 lean meat Nutrition facts per serving 242 calories, 7g total fat, 3g saturated fat, 70mg cholesterol, 239mg sodium, 17g carbohydrates, 3g fiber, 3g sugar, 27g protein Ultimate Superfood Salad MyFitnessPal.com Dressing: 1/4 cup grape seed oil 1/2 cup lemon juice, fresh 1 Tbsp ginger, peeled & grated 2 tsp whole grain mustard 2 tsp pure maple syrup, optional 1/4 tsp salt, or to taste For Salad: 2 cups dinosaur kale, tightly packed and thinly sliced 2 cups red cabbage, thinly sliced 2 cups broccoli florets 2 large carrots, peeled & grated 1 medium red bell pepper, sliced into matchsticks 1/2 cup fresh parsley, chopped 1 cup walnuts 1 tsp sesame seeds Optional: 2 medium avocados, diced Whisk together all ingredients for the dressing (or put everything in a small blender and blend) and set aside until ready to use. Add the kale, cabbage, broccoli, bell pepper, and carrots to a large serving bowl. Pour desired amount of dressing over the salad and toss until everything is coated. Add the parsley, sesame seeds and walnuts and toss again. Top with avocado if desired. May be served as entrée salad or as a side salad to your favorite meal. Servings per Recipe: 8 (1/8 of salad, does not include avocado) Nutrition facts per serving 290 calories, 23g total fat, 3g saturated fat, 0mg cholesterol, 138mg sodium, 13g carbohydrates, 6g dietary fiber, 5g sugar, 5g protein. 6