Recipes November, 2015 Cheesy Spinach & Artichoke Dip Kraft recipes 1 (14 oz) can artichoke hearts, drained & finely chopped 1 (10 oz) pkg frozen chopped spinach, thawed, well drained 3/4 cup grated Parmesan cheese 3/4 cup light, reduced-fat mayonnaise 1/2 cup 2% milk shredded mozzarella cheese 1/2 tsp garlic powder Heat oven to 350⁰ F. Combine ingredients. Spoon into 9-inch quiche dish or pie plate Bake 20 minutes or until heated through Servings per Recipe: 22 (2 Tbsp each) Diabetic Exchanges: 1 fat Nutrition facts per serving 60 calories, 4g total fat, 1.5g saturated fat, 5mg cholesterol, 180mg sodium, 3g carbohydrate, 1g dietary fiber, 1g sugar, 3g protein. Hot Chicken Salad Casserole Diabetic Living, Winter 2012 3 cups cubed cooked chicken breast (about 1 lb) 1 cup sliced celery 1 cup chopped yellow or red sweet pepper 3/4 cup shredded reduced-fat cheddar or mozzarella cheese (3 oz) 1 (10.75 oz) can reduced-fat condensed cream of chicken soup 1 (6 oz) carton plain low-fat yogurt 1/4 cup sliced green onions 1 Tbsp lemon juice 1/2 cup crushed cornflakes 1/4 cup sliced almonds Preheat oven to 400⁰ F. In a large bowl stir together chicken, celery, sweet pepper, cheese, soup, yogurt, green onions, lemon juice, and 1/4 teaspoon black pepper. Transfer to a 2-quart rectangular baking dish. In a small bowl stir together cornflakes and almonds. Sprinkle evenly over chicken mixture. Bake, uncovered, 30 minutes or until heated through. Let stand 10 minutes before serving. Servings per Recipe: 6 (1 cup each) Diabetic Exchanges: 1/2 vegetable, 1/2 starch, 3.5 lean meat, 1 fat Nutrition facts per serving 251 calories, 9g total fat, 4g saturated fat, 75mg cholesterol, 415mg sodium, 13g carbohydrate, 2g fiber, 5g sugar, 29g protein. 1
Christmas Morning Baked French Toast dlife 4 oz tub-style light cream cheese 4 oz tub-style fat-free cream cheese 3/4 cup Splenda granular 3 Tbsp margarine, softened 2 tsp vanilla 1 1/2 tsp cinnamon 1 cup egg substitute (like Egg Beaters) Or 4 large eggs, beaten 2 large eggs 3 cups 1% milk 1 lb sourdough, or wheat bread (1-inch slices) 2 tsp powdered sugar (optional) Spray a 9x13-inch baking dish or 2 small (9x9- inch) baking pans with nonstick cooking spray. In a large bowl, beat cream cheeses, Splenda, margarine, vanilla, and cinnamon until smooth. Blend in egg substitute (1/4 cup at a time) and then eggs. Add milk and mix well. Soak bread slices in egg mixture and place into prepared pan. Pour remaining batter over slices. Cover and refrigerate for at least 1 hours and even overnight. Preheat oven to 350⁰ F. Bake for 40-45 minutes until puffed in center and lightly browned. Remove from oven and lightly dust with powdered sugar, if desired. Sweet & Sour Pork Chop and Cabbage Cozy Winter Time Meals Nonstick cooking spray 4 (4-5 oz) center-cut pork chops 1 medium onion, chopped (about 1/2 cup) 1/2 cup tomato juice 2 Tbsp cider vinegar 1 Tbsp soy sauce 1 tsp sugar 1/8 tsp salt 1/8 tsp pepper 1/2 large head cabbage, cut into 4 wedges Spray large skillet with nonstick cooking spray; brown pork chops. Combine onion, tomato juice, vinegar, soy sauce, sugar, salt and pepper. Pour mixture over chops; bring mixture to a boil. Reduce heat to low; cover and simmer 30 minutes. Add cabbage to skillet, cover, and cook 10 minutes longer. Remove pork from pan; keep warm. Toss cabbage in sauce and continue cooking until cabbage is tender. Serve pork chops with cabbage and sauce. Servings per Recipe: 4 Nutrition facts per serving 260 calories, 9g total fat, 3g saturated fat, 75mg cholesterol, 540mg sodium, 11g carbohydrate, 3g fiber, 33g protein. Servings per Recipe: 12 (2 Tbsp each) Diabetic Exchanges: 1 1/4 starch, 1/4 low-fat milk, 1 medium-fat meat Nutrition facts per serving 210 calories, 7g fat, 24g carbohydrate, 2g sugar, 2g fiber, 11g protein, 320mg sodium. 2
Cranberry Pineapple Minis Kraft recipes 1 (20 oz) can crushed pineapple, in juice 2 (3 oz each) pkgs Jell-O raspberry flavor gelatin 1 (16 oz) can whole berry cranberry sauce 2/3 cup chopped walnuts 1 apple, chopped Drain pineapple, reserving juice. Add enough water to juice to measure 2 1/2 cups; pour into saucepan. Bring to boil. Add to gelatin mixes in large bowl; stir 2 minutes until completed dissolved. Stir in pineapple, cranberry sauce, nuts and apples. Spoon into 24 paper-lined muffin cups. Refrigerate 2 1/2 hours or until firm. Remove desserts from lines before serving. Servings per Recipe: 24 Diabetic Exchanges: 1 fruit, 1/2 carbohydrate, 1/2 fat Nutrition facts per serving 100 calories, 2g total fat, 0mg cholesterol, 35mg sodium, 19g carbohydrate, 1g dietary fiber, 18g sugars, 1g protein. Citrus Broccoli Toss Taste of Home 2 Tbsp butter 1 pkg (10 oz) frozen cut broccoli, thawed 1 1/2 tsp grated orange peel 1 1/2 tsp grated lemon peel Salt and pepper to taste In a skillet, melt butter over medium heat. Sauté broccoli until crisp-tender. Sprinkle with orange and lemon peel, salt and pepper, then toss to coat. Heat through Servings per Recipe: 4 (1 cup) Nutrition facts per serving 72 calories, 6g fat, 4g saturated fat, 15mg cholesterol, 75mg sodium, 4g carbohydrate, 2g fiber, 2g protein. Baked Fish Au Gratin Food.com 2 lbs white fish fillets 8 slices cheddar cheese 1 tsp thyme 1/4 cup chopped fresh parsley 1 cup chopped onion 2 Tbsp oil 2 Tbsp flour 1 tsp salt 1/8 tsp pepper 1 cup milk Heat oven to 400⁰ F. Place half fish in greased baking dish. Cover with 4 slices cheese. Top with another layer of fish and cheese. Sprinkle with thyme and parsley. Sauté onion in oil over medium heat. Remove onions from heat and add flour, salt and pepper. Return to heat and add milk. Stir over medium heat until thick. Pour over fish. Bake 20-30 minutes. Double-Layer Pumpkin Cheesecake Kraft recipes 2 pkg (8 oz each) fat-free cream cheese, softened 1/2 cup sugar 1/2 tsp vanilla 2 eggs 1/2 cup canned pumpkin 1/4 tsp ground cinnamon 3
Dash ground nutmeg 1/3 cup graham cracker crumbs 1/2 cup thawed Cool Whip, sugar-free Heat oven to 325⁰ F. Beat cream cheese, sugar, and vanilla with mixer until well blended. Beat in eggs, 1 at a time, just until blended. Remove 1 cup batter; place in medium bowl. Stir in pumpkin and spices. Spray 9-inch pie plate with cooking spray; sprinkle bottom with crumbs. Top with layers of plain and pumpkin batters. Bake 40 minutes or until center is almost set. Cool completely. Refrigerate 3 hours. Serve topped with Cool Whip. Servings per Recipe: 8 Diabetic Exchanges: 1 1/2 carb choices Nutrition facts per serving 150 calories, 3g total fat, 1.5g saturated fat, 60mg cholesterol, 400mg sodium, 21g carbohydrate, 1g dietary fiber, 16g sugar, 11g protein. Glazed Maple Acorn Squash Diabetic Cooking, Nov/Dec 2012 1 large acorn or golden acorn squash 1/4 cup water 2 Tbsp pure maple syrup 1 Tbsp margarine or butter, melted 1/4 tsp ground cinnamon Preheat oven to 375⁰ F. Cut stem and blossom ends from squash. Cut squash crosswise into 4 equal slices. Discard seeds and membrane. Place water in 13x9-inch baking dish. Arrange square in dish; cover with foil. Bake 30 minutes or until tender. Combine maple syrup, margarine and cinnamon in small bowl; mix well. Uncover squash; pour off water. Brush squash with syrup mixture. Letting excess pool in center of squash rings. Bake 10 minutes or until syrup mixture is bubbly. Servings per Recipe: 4 Diabetic Exchanges: 1/2 fat, 1 starch Nutrition facts per serving 90 calories, 3g total fat, <1g saturated fat, 1g protein, 18g carbohydrate, 5mg cholesterol, 2g dietary fiber, 39mg sodium. Herb-Rubbed Pork Tenderloin with Mustard Sauce Diabetic Cooking, Nov/Dec 2012 1 1/2 tsp Italian seasoning 1/4 tsp black pepper 1 pork tenderloin (about 1 1/2 pounds), trimmed of fat 1 1/2 Tbsp olive oil, divided 1 shallot, minced 1 clove garlic, minced 1 tsp all-purpose flour 1/2 cup reduced-sodium chicken broth 1/3 cup fat-free (skim) milk 1 Tbsp Dijon mustard 1/4 tsp salt (optional) Fresh oregano (optional) Preheat oven to 425⁰ F. Line baking sheet with foil. Combine Italian seasoning and pepper in small bowl; mix well. Rub evenly over pork. 4
Heat 1 tablespoon oil in large skillet over medium-high heat. Brown pork on all sides, about 10 minutes. Place on prepared baking sheet. Bake 25-30 minutes or until internal temperature reaches 140⁰ F. Transfer to cutting board. Tent with foil and let stand 5 minutes. Meanwhile, heat remaining 1/2 tablespoon oil in same skillet over medium heat. Add shallot and garlic; sprinkle with flour. Cook and stir 1 minutes. Stir in broth, milk, mustard, and salt, if desired; simmer 2 minutes. Slice pork; serve with mustard sauce. Garnish with oregano. Servings per Recipe: 6 Diabetic Exchanges: 1 fat, 3 meat Nutrition facts per serving 210 calories, 10g total fat, 3g saturated fat, 25g protein, 1g carbohydrate, 80mg cholesterol, 0g dietary fiber, 230mg sodium. Pistachio Pinwheels Diabetic Cooking, Sept/Oct 2011 1 pkg (8 oz) reduced-fat cream cheese, softened 1/2 cup (1 stick) soft baking butter with canola oil 2 cups all-purpose flour 3 Tbsp apricot fruit spread 1 Tbsp water 2 Tbsp sugar 1/4 tsp ground cinnamon 1/2 cup finely chopped pistachios, toasted*, divided Nonstick cooking spray * To toast nuts, spread in single layer on baking sheet. Bake in preheated 350⁰ F oven 5 to 7 minutes or until golden brown, stirring frequently. Preheat oven to 350⁰ F. Line cookie sheets with parchment paper; set aside. Beat cream cheese in large bowl with electric mixer at low speed 30 seconds or until smooth. Beat in butter. Add flour in 3 batches, beating at low speed until blended. Divide dough into 2 equal portions; shape into rectangles. Wrap in plastic wrap; refrigerate 20 minutes. Stir fruit spread and water in small bowl. Combine sugar and cinnamon in another small bowl. Roll out each piece of dough into 12x10-inch rectangle on lightly floured surface. Spread 2 tablespoons apricot mixture onto each rectangle. Sprinkle each with 1 1/2 teaspoons cinnamonsugar mixture and 1/4 cup pistachios. Cut each dough rectangle in half lengthwise into 2 (12x5- inch) pieces. Roll up each piece jelly-roll style, stating with long side. Cut each roll into 16 slices. Place slices on prepared cookie sheets. Spray tops of cookies with cooking spray; sprinkle with remaining cinnamon-sugar mixture. Bake 16 minutes or until golden. Cool 2 minutes on sheets on wire racks. Remove to wire racks; cool completely. Servings per Recipe: 64 (1 pinwheel each) Diabetic Exchanges: 1/2 starch, 1/2 fat Nutrition facts per serving 45 calories, 3g total fat, <1g saturated fat, 1g protein, 5g carbohydrate, 3mg cholesterol, <1g dietary fiber, 34mg sodium. 5
Braised Hanukkah Brisket Taste of Home, November 2013 2 Tbsp canola oil 1 fresh beef brisket (4-5 lbs) 3 celery ribs, cut into 1-inch pieces 3 large carrots, cut into 1/4-inch slices 2 large onions, sliced 1 lb medium fresh mushrooms 3/4 cup cold water 3/4 cup tomato sauce 3 Tbsp Worcestershire sauce 1 Tbsp prepared horseradish In a Dutch oven, heat oil over medium heat. Brown brisket on both sides. Remove from pan. Add celery, carrots and onions to same pan; cook and stir 4-6 minutes or until crisp-tender. Stir in mushrooms, water, tomato sauce, Worchestershire sauce and horseradish. Return brisket to pan, fat side up. Bring mixture to a boil. Reduce heat; simmer, covered 2 1/2 to 3 hours or until meat is tender. Remove beef and vegetables; keep warm. Skim fat from pan juices. If desired, thicken juices. Cut brisket diagonally across the grain into thin slices. Serve with vegetables and pan juices. Note: This is a fresh beef brisket, not a corned beef. Southwestern Sloppy Joes Diabetic Cooking, Sept/Oct 2011 1 lb (95% lean) ground beef 1 cup chopped onion 1/4 cup chopped celery 1/4 cup water 1 can (10 oz) diced tomatoes with green chilies 1 can (8 oz) no-salt-added tomato sauce 4 tsp packed brown sugar 1/2 tsp ground cumin 1/4 tsp salt 9 whole wheat hamburger buns Heat large nonstick skillet over high heat. Add beef, onion, celery, and water. Reduce heat to medium-high. Cook and stir 6 to 8 minutes, stirring to break up meat. Drain fat. Stir in tomatoes, tomato sauce, brown sugar, cumin, and salt; bring to a boil over high heat. Reduce heat; simmer 20 minutes or until mixture thickens. To serve, spoon 1/3 cup meat mixture onto each bun. Servings per Recipe: 9 (1 bun with 1/3 cup meat mixture) Diabetic Exchanges: 1 meat, 1 1/2 starch, 1 vegetable Nutrition facts per serving 190 calories, 4g total fat, 1g saturated fat, 13g protein, 26g carbohydrate, 15mg cholesterol, 1g dietary fiber, 413mg sodium. Servings per Recipe: 12 (4 cups vegetables) Diabetic Exchanges: 4 lean meat, 1 vegetable, 1/2 fat Nutrition facts per serving 247 calories, 9g fat, 3g saturated fat, 64mg cholesterol, 189mg sodium, 8g carbohydrate, 2g fiber, 33g protein. 6