Diabetic recipes

[NOCHEF&JUSTLOVESFOOD.YUM]

Hello all !

I have a friend at work who, at age 42, has just become a diabetic. No insulin yet, just diet, exercise and a pill.

She is totally in the dark on this one. I am going to get her a few cookbooks, but can anybody offer up some "starter" recipes for a new diabetic who doesn't understand the rules yet ?

Thanks

NOCHEF

[Liketobake]

Hi NoChef!

I would recommend that your coworker seek out the diabetes association in your area. They have a wealth of information on the subject. They also have their own cook book, (at least in Canada they do), and it is either free to newly diagnosed diabetics, or for a small fee.

Also check out this website
http://www.diabetes.ca/ (the canadian diabetes association website)

And I have to throw this in, just for the fun of it. A quick fact... Did you know insulin (as a treatment for diabetes) was discovered by a Canadian? Fredrick Banting (yes I am a proud Canadian):D

:cool:

[NOCHEF&JUSTLOVESFOOD.YUM]

Will do, and Thanks !! And no, I did not know that gem about insulin. You should be a proud Canadian, you have much to be proud of! Just remember, that not ALL Americans DOG Canada, a lot of us love and respect our neighbors to the North.

[Liketobake]

For some diabetic reciepes check out this site. It also has menu's.

http://www.diabetic-recipes.com/


:)

[Semigourmet]

Oh NOCHEF. Sorry it took me so long to find this site. I have a few I will post here that are really easy and Very tasty

[Semigourmet]

sorry didn't read that this was posted in 06. Oh well, I will still post some here that are tried and true, so that anyone else can get them if need be.

[Semigourmet]

Italian Nachos


Servings 4


Ingredients

3 6 inch whole wheat pita breads
1 cup shredded nonfat or reduced fat mozzarella cheese
1 tablespoon grated Parmesan cheese
1 teaspoon dried basil
1 teaspoon dried oregano
½ teaspoon dried thyme
¼ teaspoon paprika
¼ teaspoon freshly ground black pepper



Directions

1. Line 2 large cookie sheets with foil, then spray with nonstick cooking spray. Cut each pita bread into 1 ½ inch triangles. Place the pita pieces on the cookie sheets in a single layer; set aside.

2. In a small bowl, combine the mozzarella and Parmesan cheeses, basil, oregano, thyme, paprika and pepper. Sprinkle over the pita pieces.

3. Bake at 350 F. For 10 to 15 minutes or until the pitas are golden and the cheese is melted. Cool slightly before serving.






Calories 89 Fat 1g Sodium 430mg Carbs g Fiber 5g Sugars g

Notes Serve these with a good marinara sauce or your favorite spaghetti sauce. Just warm it a bit.

[Semigourmet]

Blue Cheese Stuffed Sirloin Burgers


Servings 4


Ingredients

1 ½ pounds ground sirloin
½ cup shredded sharp cheddar cheese
¼ cup finely chopped parsley
2 teaspoons Dijon mustard
1 clove garlic, minced
1 teaspoon Worcestershire sauce
¼ teaspoon salt
2 teaspoons extra virgin olive oil
1 medium red bell pepper, cut into thin strips



Directions

1. Shape sirloin into 8 even patties, about 4 inches in diameter and ¼ inch thick.

2. in small mixing bowl, combine cheddar and blue cheeses, parsley, mustard, garlic, Worcestarshire sauce and salt. Toss gently to blend thoroughly.

3. Mound ¼ of cheese mixture on each of 4 patties (about 3 tablespoons per patty). Top with remaining 4 patties; pinch edges completely. Set aside.

4. Place 12 inch nonstick skillet over medium high heat until hot. Add olive oil; tilt skillet to coat bottom. Add bell peppers and salt to taste; cook 4 minutes or until edges of peppers begin to brown. Remove from skillet and keep warm.

5. Return skillet to medium high heat. Add beef patties; cook 5 minutes, turn, top with peppers. Cook 3 minutes or until desired doneness.


Calories: 463 Fat 32g Sodium 548mg Carbs 3g Fiber 1g Sugars g

Notes
http://i162.photobucket.com/albums/t261/MFrazier00/BlueCheeseStuffedSirloinPattiesFBNR.jpg

[Semigourmet]

Tomato Beef


Servings 4


Ingredients

¾ pound lean boneless beef steak (such as top round, flank, or sirloin)
2 teaspoons cornstarch
2 teaspoons soy sauce
1 tablespoon dry sherry
1 tablespoon water
¼ cup salad oil
½ teaspoon minced fresh ginger
1 clove garlic, minced
2 large stalks celery, cut into ¼ inch thick slanting slices
1 medium size onion, cut into wedges, layers separated
1 green bell pepper, seeded and cut into 1 inch squares
3 medium tomatoes, each cut into 6 wedges
Salt
Cooking sauce
1 tablespoon soy sauce
1 tablespoon Worcestershire sauce
1 tablespoon cornstarch
3 tablespoons catsup
1 teaspoon curry powder
½ cup water



Directions


1. Cut beef with the grain into 1 ½ inch wide strips; then cut each strip across the grain into 1/8 inch thick slanting slices. In a bowl, stir together cornstarch, soy, sherry, and water. Add meat and stir to coat, then stir in 1 ½ teaspoons of the oil and let marinate for 15 minutes.

2. Meanwhile, prepare cooking sauce; stir together all cooking sauce ingredients, and set aside.

3. Place wok over high heat; when wok is hot, add 2 tablespoons of the oil. When oil begins to heat, add ginger and garlic and stir once. Add meat mixture and stir fry until meat is browned (1 ½ to 2 minutes); remove from wok and set aside.

4. Pour remaining 1 ½ tablespoons oil into wok. When oil is hot, add celery and onion and stir fry for 1 minute. Add bell pepper and stir fry for 1 minute, adding a few drops of water if wok appears dry. Add tomatoes and stir fry for 1 minute. Return meat to wok. Stir Cooking sauce, pour into wok, and stir until sauce boils and thickens. Season to taste with salt.




Calories 308 Fat 18g Sodium 679mg Carbs 16g Fiber g Sugars g Cholesterol mg Protein g Iron g

Notes
http://i162.photobucket.com/albums/t261/MFrazier00/Beef%20Main/TomaoBeefSunsetWokCookbookpg22.jpg

[Semigourmet]

Tex Mex Breakfast Pizza


Servings 8



Ingredients

Nonstick cooking spray
1 ½ cups frozen loose packed diced hash brown potatoes, thawed.
2 green onions, sliced (1/4 cup)
1-2 canned jalapeno peppers or canned whole green chile peppers, drained seeded, and chopped
¼ teaspoon ground cumin
1 clove garlic, minced
1 cup refrigerated or frozen egg product, thawed
¼ cup fat free milk
1 tablespoon snipped fresh cilantro
1 16 ounce Italian bread shell (boboli)
½ cup shredded reduced fat Monterey Jack cheese (2 ounces)
1 small tomato, seeded and chopped



Directions

1. Spray a large skillet with nonstick coating. Preheat over medium heat. Add the potatoes, green onions, peppers, cumin, and garlic. Cook and stir about 3 minutes or until the vegetables are tender.

2. In a small bowl stir together egg product, milk and cilantro; add too skillet. Cook, without stirring, until mixture begins to set on the bottom and around the edge. Using a spatula, lift and fold the partially cooked mixture so uncooked portion flows underneath. Continue cooking and folding until egg product is cooked through, but is still glossy and moist. Remove from heat.

3. To assemble pizza, place the break shell on a large baking sheet or a 12 inch pizza pan. Spinkle half of the cheese over the shell. Top with the egg mixture, tomato, and the remaining cheese.

4. Bake in a 375 degree oven for 8 to 10 minutes or until cheese is melted. Cut into wedges to serve.



Calories 235 Fat 6g Sodium 424g Carbs 33g Fiber 2g Sugars g
Cholesterol 8mg Calcium 11% Protein 14g Iron 15%

Notes
http://i162.photobucket.com/albums/t261/MFrazier00/Breakfast%20or%20brunch/TexMexBreakfastPizzaBHGDiabeticcook.jpg

[Semigourmet]

Black Bean Garnachas


Servings 4



Ingredients

1 can diced tomatoes with garlic and onion
1 can black beans or pinto beans, drained
2 cloves garlic, minced
1 to 2 teaspoons minced jalapenos (optional)
½ teaspoon ground cumin
1 cup cubed grilled chicken
4 flour tortillas
½ cup shredded sharp cheddar cheese



Directions

1. Combine undrained tomatoes, beans, garlic, jalapeno peppers and cumin in large skillet. Cook over medium high heat 5 to 7 minutes or until thickened, stirring occasionally. Stir in chicken. Season with salt and pepper, if desired.

2. Arrange tortillas in single layer on grill over medium heat. Spread about ¾ cup chicken mixture over each tortilla. Top with cheese.

3. Cook about 3 minutes or until bottoms of tortillas are browned and cheese is melted. Top with shredded lettuce, diced avocado and sliced jalapeno peppers, if desired. Or fresh diced tomatoes.



Calories 382 Fat 11g Sodium 1471mg Carbs. 46g Fiber 7g Sugars g Cholesterol mg Calcium mg Protein g Iron g

Notes This is very filling, Easy and tasty.
http://i162.photobucket.com/albums/t261/MFrazier00/Diabetic/BlackBeanGarnachasDiabeticCookingCh.jpg

[Semigourmet]

Spinach, Cheese and Prosciutto stuffed Chicken Breasts

Servings 4



Ingredients

4 boneless, skinless chicken breasts
Salt & pepper
4 slices (1/2 oz. each) prosciutto ham
4 slices (1/2 oz. each) smoked provolone
1 cup spinach leaves, chopped
4 tablespoons flour, divided
1 tablespoon olive oil
1 tablespoon butter
1 cup chicken broth
1 tablespoon heavy cream



Directions

1. Preheat oven to 350 F.

2. Slice chicken breasts horizontally, stopping about ½ inch from long side of each breast. Open breasts like books; sprinkle lightly with salt and pepper. Lay 1 slice prosciutto, 1 slice provolone and ¼ cup spinach in each chicken breast. Fold closed.

3. Spread 3 tablespoons flour on a plate. Holding chicken breast closed, dredge both sides in flour; shake off excess. Sprinkle dredged chicken with salt and pepper. Repeat with remaining breasts.

4. Heat oil and butters in large skillet over medium heat. Place chicken in skillet; cook about 4 minutes per side or until browned.

5. Remove chicken to shallow baking dish. Cook in prepared oven 10 minutes or until done.

6. Meanwhile, combine chicken broth and cream in small bowl. Whisk in remaining tablespoon flour. Pour broth mixture into skillet; cook, stirring, until sauce thickens (about 3 minutes). Spoon sauce onto serving plate; top with chicken breasts.



Calories: 371 Fat 23g Sodium 854mg Carbs 7g Fiber 1g Sugars g

Notes
http://i162.photobucket.com/albums/t261/MFrazier00/SpinachCheeseandProsciuttoStuffedCh.jpg

[Semigourmet]

Thai Chicken Broccoli Salad (this is my friends favorite dish. and she isn't diabetic)


Servings 4



Ingredients

4 ounces uncooked linguine
Nonstick cooking spray
½ pound boneless skinless chicken breasts, cut into 2-inch strips
2 cups broccoli florets
2/3 cup chopped red bell pepper
6 green onions, sliced diagonally into 1-inch pieces
¼ cup reduced fat creamy peanut butter
2 tablespoons low sodium soy sauce
2 teaspoons dark sesame oil
½ teaspoons red pepper flakes
1/8 teaspoon garlic powder
¼ cup unsalted peanuts, chopped



Directions

1. Cook pasta according to package directions, omitting salt. Drain.

2. Spray large nonstick skillet with cooking spray; heat over medium high heat until hot. Add chicken; stir fry 5 minutes or until chicken is no longer pink. Remove chicken form skillet.

3. Add broccoli and 2 tablespoons cold water to skillet. Cook, covered, 2 minutes. Uncover; cook and stir 2 minutes or until broccoli is crisp tender. Remove broccoli from skillet. Combine pasta, chicken, broccoli, bell pepper and onions in large bowl.

4. Combine peanut butter, 2 tablespoons hot water, soy sauce, oil, red pepper flakes and garlic powder in small bowl until well blended. Drizzle over pasta mixture; toss to coat. Top with peanuts before serving.


Calories 275 Fat 29g Sodium 314mg Carbs. 29g Fiber 4g Sugars g

Notes
http://i162.photobucket.com/albums/t261/MFrazier00/ThaiChickenBroccoliSaladDiabeticCoo.jpg

[Semigourmet]

Raspberry Fool (don't see why you can't use your favorite berry for this)

Servings 4



Ingredients

1 package (12 ounce) frozen unsweetened raspberries (Or our favorite frozen berry)
¼ cup confectioners’ sugar (I used splenda in place of confectioners’ sugar)
½ cup heavy cream (in place of heavy cream I used sugar free vanilla ice cream)
½ teaspoon vanilla extract (if using ice cream you can omit this)
Fresh raspberries (garnish)
Fresh mint (garnish)



Directions

1. In food processor, process frozen berries until finely shaved, scraping bowl occasionally .

2. With machine running, add sugar, cream, and vanilla extract, and process 1 minute, or just until blended. Serve immediately with fresh raspberries and mint.



Calories 160 Fat 11g Sodium 11mg Carbohydrates 15g Fiber 1g Sugars g

Notes
http://i162.photobucket.com/albums/t261/MFrazier00/Desserts/FrozenRaspberryFoolPreventionGuideL.jpg

[Semigourmet]

Sorbet Melon Parfaits (I have served these for a fancy dinner party I did) they are wonderful


Servings 8



Ingredients

1 ½ cups seeded watermelon balls, chilled
1 ½ cups cantaloupe balls, chilled
1 ½ cups honeydew balls, chilled
1 pint (2 cups) lemon or mango sorbet
1 cup sparkling sweet wine or sparkling grape juice
Fresh mint sprigs (optional)



Directions

1. divide watermelon, cantaloupe, and honeydew melon balls among wine goblets. Scoop about ¼ cup of the sorbet into each glass.

2. Pour about 2 tablespoons of the sparkling wine into each glass. If desired, garnish with mint.



Calories 112 Fat 0g Sodium 7mg Fiber 1g Carbohydrates 24g Sugars g Protein 1g Cholesterol 0mg



Notes

http://i162.photobucket.com/albums/t261/MFrazier00/Desserts/SorbetMelonParfaitsBHGDiabeticLivin.jpg

[Semigourmet]

Strawberry Cream Pie (Very Good)


Servings 8



Ingredients

8 ounces reduced fat cream cheese, softened
¼ cup Splenda
1 teaspoon vanilla
Graham cracker crust store bought or homemade
1 cup cold water
2 tablespoons cornstarch
1 package (0.3 oz.) sugar free strawberry gelatin
½ cup Splenda
1 pint strawberries, hulled and sliced
8 tablespoons frozen light whipped topping



Directions

1. Bean Cream cheese, ¼ cup splenda and vanilla in small bowl until fluffy; spread evenly in bottom of crust. Mix cold water and cornstarch in small saucepan; heat to boiling; whisking constantly until thickened, about 1 minute. Add gelatin and ½ cup splenda, whisking until gelatin is dissolved. Cool 10 minutes.

2. Arrange half of the strawberries over cream cheese; spoon half of the gelatin mixture over strawberries. Arrange remaining strawberries over pie and spoon remaining gelatin mixture over strawberries.

3. Refrigerate until pie is set and chilled, 1 to 2 hours. Serve with whipped topping, if desired.



Calories 200 Fat 8g Carbohydrates 26g Fiber g Sodium 181mg Sugars g

Notes
http://i162.photobucket.com/albums/t261/MFrazier00/DiabeticCookingFreshMexicanpg60.jpg

[Semigourmet]

Black Bean and Green Chile Tostadas


Servings 4



Ingredients

1 cup black beans, rinsed, drained and mashed
1 small can (4 oz.) chopped mild green chilies
2 teaspoons chili powder
4 (8 inch) corn tortillas
1 cup washed, torn romaine lettuce leaves
1 cup chopped seeded tomato
½ cup chopped green onion
½ cup grated low fat cheddar cheese
¼ cup nonfat sour cream
4 cilantro sprigs



Directions

1. Combine beans, chilies and chili powder in small saucepan. Cook 5 minutes over medium heat or until heated through, stirring occasionally.

2. Spray large nonstick skillet with cooking spray. Heat over medium heat until hot. Sprinkle tortillas with water; place in skillet, one at a time. Cook 20 to 30 seconds or until hot and pliable, turning once.

3. Spread bean mixture evenly over tortillas; layer with lettuce, tomato, onion, cheese and sour cream. Garnish with cilantro sprigs.



Calories: 180 Fat 4g Carbs. 29g Fiber 7g Sodium 429mg Sugars g

Notes
http://i162.photobucket.com/albums/t261/MFrazier00/BlackBeanandGreenChileTostadasDiabe.jpg

[Semigourmet]

Skillet Pesto Tortellini

Servings 4



Ingredients

1 ¼ cups water
1 ¼ cups fat free (skim) milk
1 envelope (1.2 oz.) creamy pesto sauce mix (I use pesto sauce)
1 pound frozen vegetable medley (I use canned carrots, and green beans or what ever veggie I want)
12 ounces frozen tortellini
1 dash ground red pepper
1/3 cup shredded mozzarella cheese



Directions

1. Blend water, milk and sauce mix in large deep skillet. Bring to a boil over high heat. Stir in vegetables tortellini and pepper; return to a boil.

2. Cook vegetables and tortellini, uncovered, over medium high heat 8 to 10 minutes or until tortellini is tender and sauce has thickened, stirring occasionally.

3. Sprinkle with cheese just before serving.



Calories 330 Fat 8g Sodium 1348mg Carbs. 50g Fiber 5g Sugars g


Note I make this with fresh cheese filled tortellini, purchased refrigerated pesto and a can of peas and carrots; cook the tortellini according to package directions and then add to already hot skillet with veggies; add pesto to taste and sprinkle with cheese. It does add more calories though.

http://i162.photobucket.com/albums/t261/MFrazier00/SkilletPestoTortelliniDiabeticCooki.jpg

[Semigourmet]

White Bean Tomato Salad (this is better the next day, or after it has sat for a few hours.)


Servings 4 (1/2 cup)




Ingredients

1 tablespoon olive oil or vegetable oil
1 teaspoon red wine vinegar
1/8 teaspoon salt
¼ teaspoon coarse ground black pepper
1 medium tomato, chopped
¼ cup sliced green onions
1 (15.5 oz.) can great northern beans, rinsed and drained




Directions

1. In medium bowl, combine oil, vinegar, salt and pepper; blend well. Add tomato, onions, and beans; stir gently until well mixed.




Calories 120 Fat 4g Sodium 230mg Fiber 5g Carbs. 16g Sugars 1g

Notes
http://i162.photobucket.com/albums/t261/MFrazier00/WhiteBeanTomatoSaladPillsburyGreatG.jpg

[Semigourmet]

Refreshing Ginger Fruit Salad

Servings 8 (1/2 cup)




Ingredients

1/3 cup ginger ale (I used diet ginger ale)
1 tablespoon honey or light brown sugar
½ teaspoon grated lime peel
2 teaspoons fresh lime juice
2 nectarines, halved, pitted and sliced
½ cup seedless green grapes, halved
½ cup seedless red grapes, halved
½ cup fresh raspberries
½ cup fresh blackberries




Directions

1. In large bowl, combine ginger ale, honey, lime peel and lime juice; mix well.

2. Add all remaining ingredients; stir gently to combine. Cover; refrigerate at least 1 hour before serving.




Calories: 50 Fat 0g Sodium 0mg Fiber 2g Carbs. 13g Sugars 11g

Notes

[Semigourmet]

Angel Cake with Berry Cream
(and now you can get sugar free angel food cake)

Servings 6



Ingredients

½ cup strawberry or vanilla low fat yogurt
¼ cup strawberry or raspberry spreadable fruit
1/8 teaspoon almond extract
½ of an 8 ounce container frozen light whipped topping, thawed
6 slices angel food cake
1 ½ cups sliced nectarines
1 cup raspberries



Directions

1. For berry cream: In small bowl, combine yogurt, spreadable fruit, and, if desired, almond extract. Fold in whipped topping.

2. To serve, divide cake slices among dessert plates. Spoon berry cream over cake; top with nectarines and raspberries.



Calories 179 Fat 3g Sodium 218mg Fiber 2g
Carbohydrates 35g Sugars g
Protein 3g Cholesterol 2mg


Notes
http://i162.photobucket.com/albums/t261/MFrazier00/Desserts/AngelCakewithBerryCreamBHGDiabeticL.jpg

[Semigourmet]

Berry Trifle


Servings 4



Ingredients

½ of a 3 ounce package ladyfingers, cubed
4 tablespoons orange liqueur or orange juice
1 ½ cups raspberries, blueberries, and or sliced strawberries
1 cup cubed red and or yellow papaya
1 6 ounce carton vanilla fat free yogurt with sweetener
¼ of an 8 ounce container frozen light whipped topping, thawed



Directions

1. Divide cubed ladyfingers among dessert dishes. Drizzle with orange liqueur. Top with half of the berries and half of the papaya.

2. In small bowl, fold together yogurt and whipped topping. Spoon yogurt mixture on top of layers in dishes. Top with remaining berries and papaya.



Calories 138 Fat 3g Sodium 38mg Fiber 4g Carbohydrates 22g Sugars g
Protein 4g Cholesterol 39mg



Notes
http://i162.photobucket.com/albums/t261/MFrazier00/Desserts/BerryTrifleBHGDiabeticLivingLigh-1.jpg

[Semigourmet]

Lemon Cheesecake Mousse

Servings 6


Ingredients

½ of a 12.3 ounce package light, firm silken style tofu
4 ounce reduced fat cream cheese
2 teaspoons finely shredded lemon peel
1 tablespoon lemon juice
4 teaspoons dried egg whites
¼ cup water
1 teaspoon vanilla
¼ cup sugar
3 tablespoons low sugar strawberry preserves
1 cup strawberries
Fresh mint for garnish (optional)



Directions

1. Cut tofu into ½ inch slices; drain on paper towels. In food processor; combine tofu, cream cheese, lemon peel, and lemon juice. Cover and process just until smooth.

2. In a large bowl, combine egg whites, the water, and vanilla. Beat with electric mixer on medium sped until soft peaks form (tips curl). Slowly add sugar, beating until stiff peaks form (tips stand straight). Gently fold in tofu mixture. If desired, cover and chill for up to 2 hours.

3. To serve, spoon half of the tofu mixture into dessert dishes. Add half of the strawberry preserves. Top with remaining tofu mixture and remaining preserves. Garnish with strawberries and, if desired, mint sprigs.



Calories 121 Fat 5g Sodium 119mg Fiber 1g Carbohydrates 14g Sugars g Protein 5g Cholesterol 14mg


Notes
http://i162.photobucket.com/albums/t261/MFrazier00/Desserts/LemonCheesecakeMousseBHGDiabeticLiv.jpg

[Semigourmet]

White Chocolate Pudding Parfaits

Servings 4



Ingredients

1 package (1 ounce) instant no sugar added white chocolate pudding mix
2 cups 2% low fat milk
¾ cup heavy cream
1 ½ cup fresh raspberries or sliced strawberries
2 tablespoons chopped shelled pistachios or chopped toasted macadamia nuts



Directions

1. Add pudding mix to milk; beat with wire whisk or electric mixer for 2 minutes. Refrigerate 5 minutes or until thickened. Process cream in food processor or beat with electric food mixer until stiff peaks form. Fold whipped cream into pudding.

2. In each of 4 parfait or wine glasses, layer ¼ cup pudding and ½ raspberries. Repeat layers. Spoon remaining pudding over last layer of berries. Parfaits may be served immediately or covered and chilled up to 6 hours before serving. Just before serving, sprinkle with pistachios.



Calories 284 Fat 21g Sodium 291mg Carbs 19g Fiber 4g Sugars g

Notes
http://i162.photobucket.com/albums/t261/MFrazier00/Desserts/WhiteChocolatePuddingParfaitsFBNRAl.jpg

[Semigourmet]

Two Fruit Upside Down Cake

Servings 12



Ingredients

1 1/3 cups whole wheat pastry flour
2 teaspoons baking powder
1 teaspoon finely shredded orange peel
½ teaspoon ground ginger
3 tablespoons packed brown sugar or brown sugar substitute to equal 3 tablespoons brown sugar
2 tablespoons butter, melted
1 tablespoon water
2 cups sliced, peeled mangos or peaches
½ cup blueberries
2 egg whites
½ cup granulated sugar
¼ cup butter, softened
1 teaspoon vanilla
2/3 cup fat free milk
Vanilla frozen yogurt (optional)




Directions

1. Preheat oven to 350 degrees. Grease 9x1 ½ inch round cake pan. Combine flour, baking powder, orange peel, and ginger; set aside. In small bowl, combine brown sugar, 2 tablespoons melted butter, and the water. Spread in prepared pan. Top with mangos or peaches and blueberries.

2. In medium bowl, beat egg whites with electric mixer on medium speed until soft peaks form. Slowly add ¼ cup of the granulated sugar, beating until stiff peaks from and sugar dissolves.

3. In large bowl, beat ¼ cup butter on medium to high speed for 30 seconds. Add remaining granulated sugar and vanilla; beat until combined alternately add flour mixture and milk, beating on low speed just until combined. Fold in beaten egg whites. Spread batter over fruit.

4. Bake for 35 to 40 minutes or until toothpick inserted near center comes out clean. Cool cake in pan on wire rack for 5 minutes. Invert onto serving plate. Serve warm. If desired, serve with frozen yogurt.


Calories 162 Fat 6g Sodium 147mg Fiber 2g Carbohydrates 25g

Sugars g Protein 3g Cholesterol 17mg



Notes
http://i162.photobucket.com/albums/t261/MFrazier00/Desserts/TwoFruitUpsidedownCakeBHGDiaveticLi.jpg

[Semigourmet]

Ginger Beef Stir Fry

Servings 4



Ingredients

8 ounces beef top round steak
½ cup beef broth
3 tablespoons reduced sodium soy sauce
2 ½ teaspoons cornstarch
1 teaspoon sugar
½ teaspoon grated fresh ginger
Nonstick cooking spray
12 ounces asparagus spears, trimmed and cut into 1 inch long pieces (2 cups)
1 ½ cups sliced fresh mushrooms
1 cup small broccoli flowerets
4 green onions, bias sliced into 1 inch lengths
1 tablespoon cooking oil
2 cups hot cooked rice



Directions

1. Trim fat from beef. Partially freeze beef; thinly slice across the grain into bite size strips. Set aside. Fro the sauce, in a small bowl stir together the beef broth, soy sauce, cornstarch, sugar, and ginger; set aside.

2. Spray and cold wok or large skillet with nonstick coating. Preheat over medium high heat. Add asparagus, mushrooms, broccoli, and green onions. Stir fry for 3 to 4 minutes or until vegetables are crisp tender. Remove from wok or skillet.

3. Carefully add the oil to the wok or skillet. Add beef; stir fry for 2 to 3 minutes or until desired doneness. Push the beef from center of wok or skillet. Stir sauce; add to the wok or skillet. Cook and stir until thickened and bubbly.

4. Return vegetables to wok or skillet. Stir all ingredients together to coat with sauce; heat through. Serve immediately with hot cooked rice.


Calories 270 Fat 70g Sodium 541g Carbohydrats 32g Fiber 4g Sugars g
Cholesterol 36mg Calcium mg Protein 21g Iron mg

Notes
http://i162.photobucket.com/albums/t261/MFrazier00/Beef%20Main/GingerBeefStir-FryBHGNewDiabeticCoo.jpg

[Semigourmet]

English Muffin Breakfast Sandwiches

Servings 4



Ingredients

2 English muffins, slit into halves and toasted
2 tablespoons plain nonfat yogurt
1 tablespoon spicy brown or Dijon mustard
½ teaspoon dried tarragon or basil
4 poached eggs, kept warm
4 large tomato slices (about ¼” thick)
4 slices Canadian bacon
2 slices reduced fat Swiss cheese, cut crosswise into halves or 1 cup shredded part skim mozzarella cheese
Paprika, optional



Directions

1. Preheat broiler. Place muffin halves on baking sheet or broiler pan.

2. Combine yogurt, mustard and tarragon in small bowl and stir until well blended. Spread ¼ of yogurt mixture evenly over each muffin half. Top each muffin half with poached egg, tomato slice and Canadian bacon.

3. Place under broiler about 4 inches from heat source; broil 2 minutes. Top Each muffin half and broil 1 minute or until cheese begins to brown slightly. Sprinkle with paprika, if desired.



Calories 233 Fat 9g Sodium 836mg Carbs. 17g Fiber 1g Sugars g

Notes
http://i162.photobucket.com/albums/t261/MFrazier00/Breakfast%20or%20brunch/EnglishMuffinBreakfastSandwichDiabe.jpg

[Semigourmet]

Blueberry Cheesecake Muffins

Makes 12 muffins



Ingredients

¾ cup wheat bran flakes cereal
½ cup flour
½ cup soy flour
1 cup plus 1 tablespoon no calorie sugar substitute for baking, divided
2 teaspoons baking powder
¼ teaspoon salt
¾ cup milk
3 tablespoons melted butter
2 eggs
4 tablespoons low calorie blueberry fruit spread
8 ounces cream cheese, softened
1 teaspoon lemon zest
1 teaspoon vanilla



Directions

1. Stir together wheat bran flakes, flour, soy flour, ¼ cup sugar substitute, baking powder and salt in medium bowl. In a separate bowl, whisk milk, butter and 1 egg together; pour over cereal mixture. Stir gently just until combined.

2. Spray 12 muffin pan with nonstick cooking spray. Spoon about 2 tablespoons batter into pan for each muffin. Smooth 1 teaspoon fruit spread over batter for each muffin.

3. Beat cream cheese in medium bowl until smooth. Beat remaining egg, zest, vanilla and ¾ cup sugar substitute. Spread or pipe equal amounts cream cheese mixture over each muffin.

4. Sprinkle each muffin with mixture of ½ teaspoon ground cinnamon and 1 tablespoon sugar substitute.

5. Bake on center rack in preheated 350 F. Oven 30 to 35 minutes or until tester inserted in center comes out clean. Cool muffins in pan 10 minutes before removing. Serve warm or at room temperature. Refrigerate leftover muffins.





Calories: 178 Fat 14g Sodium 255mg Carbs 14g Fiber 1g Sugars g

Notes
http://i162.photobucket.com/albums/t261/MFrazier00/Breakfast%20or%20brunch/BlueberryCheesecakeMuffinsFBNRAllNe.jpg

[Semigourmet]

This should be fairly low in carbs too.

Balsamic Chicken with White Beans and Wilted Spinach

Servings 4


Ingredients

2 tablespoons balsamic vinegar (eyeball it)
4 tablespoons EVOO (extra virgin olive oil)
1 tablespoon grill seasoning such as McCormick’s Montreal Steak Seasoning, a palmful
4 boneless, skinless chicken breasts
2 medium onions, thinly sliced
4 large garlic cloves, chopped
1 teaspoon dried thyme, 1/3 palmful
¼ teaspoon red pepper flakes (eyeball it)
Salt and black pepper
1 bay leaf
¾ cup white wine (eyeball it)
2 cups chicken stock (cut to 1 cup)
1 14 ounce can cannellini beans, drained
1 12 ounce sack baby spinach or ¾ pound from bulk bins, washed and patted dry
½ cup fresh flat leaf parsley, a couple generous handfuls, chopped
Juice of 1 lemon




Directions

1. In a shallow dish, combine the balsamic vinegar, about 2 tablespoons of the EVOO, and the grill seasoning. Coat the chicken breasts in the mixture and set aside to marinate while you start the white beans and wilted spinach.

2. Heat a large skillet over medium high heat with the remaining 2 tablespoons of EVOO, twice around the pan. Add the onions, garlic, thyme, red pepper flakes, salt, pepper and bay leaf. Cook, stirring frequently, until the onions are a little brown, 3-4 minutes. Add the white wine and chicken stock, bring up to a bubble, and cook for 5 minutes.

3. Heat another large skillet over medium high heat. When it is hot, add the chicken breasts and cook for 5 to 6 minutes on each side. Remove the chicken to plate, cover loosely with foil, and let rest a few minutes.

4. Add the cannellini beans to the skillet with the onions and stir to combine. Cook for about 2 minutes or until the beans are heated through. Turn off the heat and discard the bay leaf. Stir in the spinach, parsley, and lemon juice. Toss and stir until the spinach wilts.

5. To serve, place a portion of the white beans and wilted spinach on each serving plate. Thickly slice each chicken breast on an angle and arrange over the beans and spinach.



Notes Good but cut back the liquid, to 1 cup chicken stock and 1/3 cup white wine