Recipes June, 2015 BLT Lettuce Wraps Diabetic Cooking, July/August 2013 1/4 cup plus 2 Tbsp light mayonnaise 1/4 cup fat-free (skim) milk 2 tsp cider vinegar 1/4 tsp garlic powder 4 cups halved grape tomatoes 16 slices center-cut bacon, crisp-cooked & chopped 1 cup small croutons 8 small butter lettuce leaves Whisk mayonnaise, milk, vinegar, and garlic powder in small bowl until smooth and well blended. Arrange tomatoes, bacon, and croutons evenly on lettuce leaves. Drizzle with dressing. Serve immediately. Servings per Recipe: 8 (1 wrap/serving) Diabetic Exchanges: 1 fat, 1/2 meat, 1/2 starch Nutrition facts per serving 112 calories, 7g total fat, 2g saturated fat, 6g protein, 8g carbohydrate, 17mg cholesterol, 1g dietary fiber, 388mg sodium. Farmers Market Potato Salad Diabetic Cooking, July/August 2013 Pickled red onions (recipe follows) 2 cups cubed assorted potatoes (purple, baby red, Yukon Gold and/or a combination) 1 cup green beans, cut into 1-inch pieces 2 Tbsp plain nonfat Greek yogurt 2 Tbsp white wine vinegar 2 Tbsp olive oil 1 Tbsp spicy mustard 1 tsp salt Bring large saucepan of water to a boil. Add potatoes; cook 5 to 8 minutes or until forktender. Add green beans during last 4 minutes of cooking time. Drain potatoes and green beans. Stir yogurt, vinegar, oil, mustard, and salt in large bowl until smooth and well blended. Add potatoes, green beans, and pickled red onions to dressing; gently toss to coat. Cover and refrigerate at least 1 hour to allow flavors to develop before serving. 1
Prepare Picked Red Onions: 1/2 cup thinly sliced red onion 1/4 cup white wine vinegar 2 Tbsp water 1 tsp sugar 1/2 tsp salt Combine all ingredients in large glass jar. Seal jar; shake well. Refrigerate at least 1 hour or up to 1 week. Servings per Recipe: 6 Diabetic Exchanges: 1 fat, 1/2 starch, 1 vegetable Nutrition facts per serving 107 calories, 5g total fat, 1g saturated fat, 2g protein, 13g carbohydrate, 0mg cholesterol, 2g dietary fiber, 628mg sodium. Very Berry Grilled Pork Salad Diabetic Living, Summer 2014 1/2 of medium red onion, cut into very thin Wedges 1/3 cup red wine vinegar 2 (12-oz) pork tenderloins 1 1/2 cups fresh blackberries 1 1/2 cups fresh raspberries 1/4 cup snipped fresh basil 2 Tbsp olive oil 9 cups fresh baby spinach 1/2 cup very thinly sliced celery (1 stalk) 4 oz semisoft goat cheese (chévre), crumbled In a small bowl combine red onion and vinegar. Cover and let stand at room temperature 1 hour or chill up to 24 hours, stirring twice. Trim fat from pork. Sprinkle pork with 1/2 teaspoon salt and 1/2 teaspoon black pepper. For a charcoal grill, arrange hot coals around a drip pan. Test for medium-high heat above drip pan. Place pork on the grill rack over drip pan. Cover and grill 25-30 minutes or until an instant-read thermometer inserted into the center of the pork registers 145⁰ F. (For a gas grill, preheat grill. Reduce heat to medium-high. Adjust for indirect cooking. Place meat on grill rack over burner that is off. Grill as directed.) Transfer pork to a cutting board. Cover with foil; let stand 3 minutes. Meanwhile, place 1/2 cup of the blackberries and 1/2 cup of the raspberries in a blender or food processor. Cover and blend or process until smooth. Press pureed berries through a fine mesh sieve; discard seeds. In a small bowl stir together strained berries, the basil, oil, and 1/8 teaspoon salt. Set aside. To serve, divide spinach among six serving plates. Using a fork, remove onion from vinegar, allowing excess vinegar to drip off; reserve vinegar. Arrange onion on spinach on plates; top with celery. Top salads with thinly sliced pork. For dressing, stir the reserved vinegar into the pureed berry mixture. Drizzle dressing over salads. Top salads with remaining berries and the goat cheese. Servings per Recipe: 6 (1 1/2 cups salad, 3 oz pork, and about 3 Tbsp dressing each) Diabetic Exchanges: 1 vegetable, 1/2 fruit, 4 lean meat, 1 fat Nutrition facts per serving 282 calories, 13g total fat, 5g saturated fat, 88mg cholesterol, 431 mg sodium, 11g carb, 5g fiber, 6g sugar, 30g protein. 2
Frozen Banana Shake w/strawberries & Tea Diabetes Forecast, August 2014 1 medium banana, cut into 1-inch pieces 1 bag decaffeinated black tea 1/2 cup nonfat milk 1 cup fresh strawberries, stemmed, hulled, and washed 1 tsp Stevia-sugar blend Add the banana pieces to a large, re-sealable plastic bag and freeze for 2 hours. Place the tea bag in a large glass measuring cup. In a small saucepan, heat the milk over medium heat until lightly boiling. Pour the milk over the tea bag and steep for 3 minutes. Remove the bag from the milk; discard the bag. Allow the milk-tea mixture to cool completely. Add the frozen bananas, cooled milk-tea mixture, strawberries, and Stevia sugar blend to a blender and blend until smooth. Servings per Recipe: 2 (1cup) Diabetic Exchanges: 1 1/2 fruit Nutrition facts per serving 110 - calories, 0g fat, 25g carbohydrate, 3g fiber, 16g sugar, 0mg cholesterol, 25mg sodium, 3g protein. Salad Bar Salsa w/grilled Flank Steak Diabetes Forecast, December 2013 Salsa: 1 cup yellow corn 1 cup diced tomatoes or quartered cherry tomatoes 1/4 cup diced red or white onion 2 Tbsp minced scallions 3 Tbsp fresh lime juice 1/2 Tbsp olive oil 1/4 tsp cayenne pepper 1/4 tsp sugar Steak: 1 lb flank steak Nonstick cooking spray 2 tsp paprika 1 tsp chili powder 1/2 tsp kosher salt 1/4 tsp freshly ground black pepper 1 Tbsp olive oil In a medium bowl, combine all the ingredients for the salsa; set aside. Trim any excess fat from the flank steak. Using a sharp knife, make 3 diagonal slashes across the top surface of the steak, cutting about 1/3 of the way through. This prevents the steak from curling on the grill. Preheat the grill or broiler to medium-high heat. Coat the grill rack with nonstick cooking spray. Combine the paprika, chili powder, salt, and black pepper. Brush both sides of the steak with the 1 tablespoon olive oil. Sprinkle the steak with the spice mixture. Grill the steak, about 4 to 6 inches from the heat source, for about 5 minutes per side or until desired doneness. Remove the steak from the grill onto a carving board; let stand for 5 minutes. To slice, cut diagonally across the grain into thin slices. Serve with the salsa and, if desired, corn tortillas and lime wedges. Servings per Recipe: 4 (1/2 cup salsa, 3 oz flank steak) Diabetic Exchanges: 1/2 starch, 1 vegetable, 3 lean meat, 1 fat 3
Nutrition facts per serving 245 calories, 12g fat, 3g saturated fat, 12g carbohydrate, 2g fiber, 3g sugar, 40mg cholesterol, 180mg sodium, 24g protein Healthy Seven-Layer Dip Diabetes Forecast, October 2013 1 (8 oz) container plain, nonfat Greek yogurt 1 Tbsp finely minced fresh cilantro 1 tsp hot chili powder 1/2 tsp ground cumin 1/2 tsp oregano flakes 2 medium avocados, peeled, pitted & mashed 1 Tbsp fresh lemon juice 3 cups fresh shredded spinach 1 (25 oz) can black beans, drained & mashed coarsely with a potato masher 1 cup chunky salsa, as mild or spicy hot as you prefer 1/2 cup reduced-fat shredded cheddar cheese 2 fresh plum tomatoes, seeded & diced 2 scallions, minced 10 black olives, pitted & diced In a small bowl combine the yogurt with the cilantro, chili powder, cumin, and oregano; set aside. In another small bowl combine the mashed avocado and fresh lemon juice; set aside. Nutrition facts per serving 65 calories, 3g fat, 6g carbohydrate, 3g fiber, 1g sugar, 0mg cholesterol, 145mg sodium, 4g protein. Stuffed Celery Sticks Diabetes Forecast, January 2008 4 oz Neufchȃtel cream cheese 1/4 cup low-fat vanilla yogurt 1/2 cup water-packed crushed pineapple, well drained 1/2 cup grated or shredded carrot 2 Tbsp thinly sliced green onion tops 27 (5-inch long) celery sticks In a small bowl stir together the Neufchȃtel cheese and yogurt until well combined. Stir in the pineapple, carrot, and onion until well combined. Fill each celery stick with 2 teaspoons of mixture. The mixture can be used immediately or covered and refrigerated for up to 24 hours before using. The filling will keep, covered, in the refrigerator for 3-4 days. Servings per Recipe: 27 Nutrition facts per serving 18 calories, 1g fat, 1g saturated fat, 2g carbohydrate, 3mg cholesterol, 35mg sodium, 1g protein. Place the spinach in a clear serving bowl, such as a trifle dish. Spoon the black beans on the spinach. Use a spatula to spread the yogurt mixture over the beans. Spread the avocado mixture over the yogurt. Spoon the salsa over the avocado mixture. Sprinkle with the cheese and top with a layer each of plum tomatoes, scallions, and olives. Serve, if desired, with a selection of non-starchy vegetables or baked multigrain chips. Servings per Recipe: 20 (1/2 cup) Diabetic Exchanges: 1/2 carbohydrate, 1/2 fat Creamy Cucumber Dressing Diabetes Forecast, March 2014 1 small cucumber, peeled, seeded, and grated 1 1/2 cups plain nonfat Greek yogurt 2 tsp lemon zest 2 Tbsp fresh lemon juice 1 Tbsp chopped fresh mint 1 Tbsp chopped fresh dill 1/4 tsp ground white pepper 3 Tbsp olive oil 4
Add all the ingredients except dill to a food processor or blender; puree until smooth. Pour the dressing into a container and refrigerate 3-4 hours to meld the flavors. Store, refrigerated, for up to 3 days. Servings per Recipe: 22 (2 Tbsp) Diabetic Exchanges: 1/2 fat Nutrition facts per serving 35 calories, 2.5g fat, 1g carbohydrate, 5mg cholesterol, 10mg sodium, 2g protein Patriotic Pops Diabetes Cooking, July/August 2013 3/4 cup plain nonfat Greek yogurt 2 Tbsp lemon juice, divided 1 Tbsp fat-free (skim) milk 1 cup sliced strawberries 1/2 cup blueberries Pop molds (Note: plastic molds must be used for this recipe. The fruit will not stay in place if using paper or plastic cups.) Combine yogurt, 1 tablespoon lemon juice and milk in blender or food processor; blend until smooth. Combine remaining 1 tablespoon lemon juice and strawberries in blender or food processor; blend until smooth. Alternately layer blueberries, yogurt mixture and strawberry mixture in molds. Cover top of each mold with small piece of foil. Insert sticks through center of foil. Freeze 4 hours or until firm. To remove pops from molds, remove foil and place bottoms of pops under warm running water until loosened. Press firmly on bottoms to release. (Note: Do not twist or pull sticks.) Servings per Recipe: 4 Diabetic Exchanges: 1/2 fruit, 1/2 meat Nutrition facts per serving 50 calories, 0g total fat, 4g protein, 8g carbohydrate, 0mg cholesterol, 1g dietary fiber. Raspberry Lemonade Slushies Diabetic Cooking, July/August 2013 1 1/2 cups fresh or frozen raspberries 1/2 (12 oz) can frozen lemonade concentrate 1 cup water 4 cups ice cubes Combine raspberries, lemonade concentrate and water in blender or food processor; blend until smooth. Add ice; blend until desired consistency is reached. Pour into 6 glasses. Serve immediately. Servings per Recipe: 6 Diabetic Exchanges: 1 fruit Nutrition facts per serving 72 calories, 0g total fat, 0g protein, 18g carbohydrate, 0mg cholesterol, 2g dietary fiber, 3mg sodium Low-Fat Berry Squares Kraft recipes 1 pkg (13.6 oz) prepared fat-free pound cake, cut into 10 slices 3 Tbsp orange juice 1 cup each fresh blueberries, raspberries, and sliced strawberries 2 pkg (1 oz each) Jell-O vanilla flavor, fat-free, Sugar-free instant pudding 2 1/2 cups cold fat-free milk 1 (8 oz) tub Cool Whip Free whipped topping, thawed, divided 5
Arrange cake sliced on bottom of 13x9-inch dish, cutting to fit if necessary; drizzle with juice. Top with berries. Beat pudding mixes and milk in large bowl with whisk 2 minutes. Stir in 1 cup Cool Whip. Spoon over berries; cover with remaining Cool Whip. Refrigerate 1 hour. Servings per Recipe: 15 Diabetic Exchanges: 1 starch, 1 fruit Nutrition facts per serving 140 calories, 1.5g total fat, 1g saturated fat, 0mg cholesterol, 270mg sodium, 30g carbohydrate, 1g dietary fiber, 21g sugar, 3g protein. Cranberry-Oat Bars Everyday Food, September 2006 Nonstick cooking spray 4 Tbsp reduced fat margarine 1 (10 oz) bag marshmallows 1/2 tsp salt 6 cups toasted oat cereal 1 cup dried cranberries or raisins 3/4 cup sunflower seeds Spray a 10x15-inch rimmed baking sheet with cooking spray. Line with waxed paper; spray paper with cooking spray, and set aside. In a large saucepan, melt margarine over medium heat. Add marshmallows and salt; cook, stirring occasionally, until marshmallows have melted, about 5 minutes. Remove from heat and stir in cereal, dried cranberries, and sunflower seeds. Immediately transfer mixture to prepared baking sheet. Using a spatula (or your fingers) coated with cooking spray, pressing in quickly and firmly. Let cool, about 1 hour; cut into 24 bars (3 rows lengthwise by 8 rows crosswise). Store in an airtight container for up to 2 days. Servings per Recipe: 24 Diabetic Exchanges: 1 carb serving Nutrition facts per serving 97 calories, 2.4g fat, 1.1g protein, 19.3g carbohydrate, 1.2g fiber Crunchy Romaine & Strawberry Salad Taste of Home 1 cup chopped walnuts 1/4 cup sugar 1/4 cup canola oil 2 Tbsp red wine vinegar 1/2 tsp soy sauce 8 cups torn romaine 1/2 cup chopped green onions 2 cups fresh strawberries, sliced Dressing: In a small bowl whisk the sugar, oil, vinegar, and soy sauce. Just before serving combine the romaine, onions, strawberries, and nuts in a large bowl. Drizzle with dressing and toss gently. Servings per Recipe: 12 (1 cup) Diabetic Exchanges: 1 fat, 1/2 starch, 1 vegetable Nutrition facts per serving 200 calories, 16g fat, 4g saturated fat, 10mg cholesterol, 81mg sodium, 13g carbohydrate, 2g fiber, 4g protein. Chopped Chicken Cobb Salad www.cookingandbeer.com Dressing: 1/3 cup honey 1/2 cup extra virgin olive oil 1/4 cup balsamic vinegar 1 Tbsp Dijon mustard Salt 6
1/2 tsp red pepper flakes In a small bowl whisk together the honey, olive oil, balsamic vinegar, mustard, salt, and red pepper flakes until smooth. Set aside or store in an air-tight container for a week. Salad: 6 cups mixed greens 1 cup Monterey jack cheese, grated 2 chicken breasts, fully cooked and diced 6 strips bacon, fully cooked and diced 1 cup blueberries 4 Roma tomatoes, seeds removed & chopped 4 hard-boiled eggs, diced 1 cup corn kernels, fully cooked and chilled 2 ripe avocados, peeled, pitted & diced 1 Tbsp fresh parsley, minced Toss together the greens, cheese, chicken breast, bacon, blueberries, tomatoes, eggs, corn kernels, and avocado in a large serving bowl. Sprinkle the salad with the minced parsley and drizzle the dressing over top or serve on the side. Divide the salad among four bowls and eat immediately. 7