Diabetic Side Dish of the Week – Broccoli-Stuffed Potatoes

July 4, 2021 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Side Dish of the Week | Leave a comment
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This week’s Diabetic Side Dish of the Week is, Broccoli-Stuffed Potatoes. To make this week’s Recipe you’ll be needing Medium Baking Potatoes, Broccoli, Fat Free Milk, Shredded Low-Fat Cheddar Cheese, Black Pepper, and a Garlic Clove. There’s 106 calories and 18 net carbs per serving. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2021! https://www.diabetesselfmanagement.com/

Broccoli-stuffed potatoes
Nothing says comfort food quite like baked potatoes topped with all the fixings. Requiring just six basic ingredients, this homemade version is full of all the broccoli and cheese your heart desires — but with only 106 calories and 1 gram of fat per serving.

Ingredients
Preparation time: 25 minutes
Cooking time: 75 minutes.

4 medium baking potatoes (about 7 1/2 ounces each)
2 cups broccoli (frozen or fresh)
1/3 cup fat-free milk
1/2 cup shredded, low-fat Cheddar cheese
1/4 teaspoon black pepper
1 clove garlic, minced

Directions
Yield: 8 stuffed potato halves
Serving size: 1 stuffed potato half

1 – Scrub baking potatoes, pierce with fork several times, and place on baking sheet. Bake at 350°F for approximately 60 minutes until the potatoes are tender. Meanwhile, place the broccoli in a small pot, add a small amount of water, and cover. Cook the broccoli until it is just tender. Drain broccoli, chop it finely, and add it to a medium mixing bowl. Add milk, cheese, black pepper, and garlic to the mixing bowl. Remove cooked baked potatoes from the oven and slice potatoes in half horizontally. Scoop out the flesh of the potato, leaving approximately 1/2 inch of flesh remaining in the skins, and place the potato flesh in the mixing bowl with the broccoli mixture. With an electric mixer, whip the potato–broccoli mixture for 3 minutes. Fill each potato half with mixture and return to the oven for an additional 15 minutes.

Nutrition Information:
Calories: 106 calories, Carbohydrates: 21 g, Protein: 5 g, Fat: 1 g, Saturated Fat: 0 g, Sodium: 59 mg, Fiber: 3 g
https://www.diabetesselfmanagement.com/recipes/snack/broccoli-stuffed-potatoes/

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Diabetic Dessert of the Week -Bittersweet Chocolate Torte

June 3, 2021 at 6:02 AM | Posted in CooksRecipes, dessert, diabetes, diabetes friendly, Diabetic Dessert of the Week | 1 Comment
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This week’s Diabetic Dessert of the Week is a Bittersweet Chocolate Torte. To make this week’s Dessert you’ll be needing Stick Butter, Unsweetened Chocolate, Fat Free Milk, Sugar-Free Apricot Preserves, Instant Coffee Crystals, Egg Yolk, Vanilla Extract, Equal Spoonful, Egg Whites, Cream of Tartar, All Purpose Flour, and Salt. The Torte is 145 calories and 9 carbs per serving. The recipe is from the CooksRecipes website. At the Cooks site you’ll find a huge selection of recipes to please all Tastes, Diets, or Cuisines so be sure to check it out today for any of your recipe needs! Enjoy and Eat Healthy in 2021! https://www.cooksrecipes.com/index.html

Bittersweet Chocolate Torte
A rich decadent almost flourless cake for the true chocolate lover, it has 46% fewer calories than a traditional cake.

Recipe Ingredients:
Torte:
6 tablespoons stick butter or margarine
4 ounces unsweetened chocolate
1/3 cup fat-free milk
1/3 cup sugar-free apricot preserves or apricot spreadable fruit
2 teaspoons instant coffee crystals
1 large egg yolk
1 teaspoon vanilla extract
1 1/2 cups Equal® Spoonful*
3 large egg whites
1/8 teaspoon cream of tartar
1/4 cup all-purpose flour
1/8 teaspoon salt

Rich Chocolate Glaze:
1 ounce semisweet chocolate
1 tablespoon stick butter or margarine
Optional Garnishes: Whipped topping, fresh raspberries, and/or fresh mint

Cooking Directions:
1 – For Torte, heat 6 tablespoons butter, 4 ounces unsweetened chocolate, milk, preserves and coffee crystals in small saucepan, whisking frequently until chocolate is almost melted.
2 – Remove pan from heat; continue whisking until chocolate is melted and mixture is smooth. Whisk in egg yolk and vanilla. Add Equal®, whisking until smooth.
3 – Lightly grease bottom of an 8-inch round cake pan and line with parchment or waxed paper. Beat egg whites and cream of tartar to stiff peaks in large bowl. Fold chocolate mixture into egg whites; fold in combined flour and salt. Pour cake batter into pan.
4 – Bake in preheated 350°F oven 20 to 25 minutes or until wooden pick inserted in center comes out clean. Do Not over bake.
5 – Carefully loosen side of cake from pan with small sharp knife, which will keep cake from cracking as it cools. Cool cake completely in pan on wire rack. Cover and refrigerate 1 to 2 hours or until chilled.
6 – For Rich Chocolate Glaze, melt 1 ounce semi-sweet chocolate and 1 tablespoon butter in small saucepan, stirring frequently.
7 – Remove cake from pan and place on serving plate. Pour Rich Chocolate Glaze over top of cake, letting it run down sides. Let cake stand about 1 hour or until glaze is set. Garnish top of cake with prepared whipped topping, fresh raspberries and fresh mint, if desired. Cut cake into wedges.
Makes 12 servings.

*May substitute 36 packets Equal sweetener

Nutritional Information Per Serving (1/12 of recipe): calories 145, protein 3 g, carbohydrate 9 g, fat 12 g, cholesterol 36 mg, sodium 116 mg.
https://www.cooksrecipes.com/diabetic/bittersweet_chocolate_torte_recipe.html

Garden Pasta Salad

January 23, 2021 at 6:01 AM | Posted in CooksRecipes, salad | Leave a comment
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I have a recipe for a Garden Pasta Salad to pass along. To make this Salad some of the ingredients you’ll be needing are Penne Pasta, Bell Peppers, Frozen Peas, Sugar Snap Peas, Fat Free Mayonnaise, Spices, Fat Free Milk, Equal Spoonful and more! The recipe is from the CooksRecipes website. At the Cooks site you’ll find a huge selection of recipes to please all Tastes, Diets, or Cuisines so be sure to check it out today for any of your recipe needs! Enjoy and Eat Healthy in 2021! https://www.cooksrecipes.com/index.html

Garden Pasta Salad
Who can resist a creamy pasta and vegetable salad that has 31% less calories than the traditional recipe. Use your favorite vegetables in place of those suggested in the recipe if you like.

Recipe Ingredients:
1 pound penne or medium pasta shells, cooked, drained, cooled
1 large yellow or red bell pepper, sliced
1/2 cup fresh or thawed frozen peas, cooked
1/2 cup sliced green onions
1/2 cup blanched sugar snap peas
1/2 cup sliced carrots
1/2 cup fat-free mayonnaise
1/2 cup red wine vinegar
1/4 cup fat-free milk
1/4 cup minced fresh parsley
3 tablespoons Equal® Spoonful*
2 teaspoons drained green peppercorns, crushed (optional)
Salt and ground black pepper to taste

Cooking Directions:
1 – Combine pasta, bell pepper, peas, green onions, snap peas and carrots in salad bowl. Blend mayonnaise, vinegar, milk, parsley, Equal® and peppercorns, if desired.
2 – Stir dressing into salad mixture. Season to taste with salt and pepper. Refrigerate, covered, 2 to 3 hours to allow flavors to blend.
Makes 10 servings.

*May substitute 4 1/2 packets Equal sweetener

Nutritional Information Per Serving (1/10 of recipe): calories 196, protein 7 g, carbohydrate 40 g, fat 1 g, cholesterol 1 mg, sodium 110 mg.
https://www.cooksrecipes.com/diabetic/garden_pasta_salad_recipe.html

Diabetic Dish of the Week – SPINACH, FETA AND GRAPE TOMATO OMELET

July 3, 2018 at 5:02 AM | Posted in diabetes, diabetes friendly, Diabetic Dish of the Week, Diabetic Gourmet Magazine | Leave a comment
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This week’s Diabetic Dish of the Week is a SPINACH, FETA AND GRAPE TOMATO OMELET. This one saves on calroies, fat, and carbs by using Egg Substitute, Fat Free Milk, and Reduced Fat Feta Cheese. It’s 135 calories, 1.5 grams fat, and 5 carbs per serving! Start you day off right with this Diabetic Friendly Recipe from the Diabetic Gourmet Magazine website. At the Diabetic Gourmet site you’ll not only find a huge selection of Diabetic Friendly Recipes, Diabetic News, and Diabetes Management Tips. Check it out today! So Enjoy and Eat Healthy in 2018! https://diabeticgourmet.com/

SPINACH, FETA AND GRAPE TOMATO OMELET

Ingredients

2 cups egg substitute (500 mL)
3 Tbsp fat-free milk (45 mL)
2 cups (2oz/60 g) loosely packed baby spinach (500 mL)
2 Tbsp chopped fresh basil leaves (30 mL)
1 Tbsp canola oil (15 mL)
1 cup grape tomatoes, quartered (250 mL)
1/2 tsp chopped fresh rosemary leaves (2 mL)
1/2 cup (2 oz/60 g) reduced-fat feta cheese (125 mL)

Directions

1 – Combine egg substitute and milk in a medium bowl and whisk until well blended.
2 – Place spinach and basil in another medium bowl; set aside.
3 – Heat canola oil in a small nonstick skillet over medium-high heat. Add tomatoes and rosemary, and cook 2 minutes or until soft, stirring frequently. Add to bowl with spinach and basil, toss, and cover to allow spinach to wilt slightly and flavors to blend while preparing omelets.
4 – Reduce heat to medium. Wipe skillet clean with a damp paper towel. Coat skillet with canola oil cooking spray and place over medium heat until hot. Pour half of egg mixture into skillet. Cook 5 minutes; as eggs begin to set, gently lift edge of omelet with a spatula and tilt skillet so uncooked portion flows underneath.
5 – When egg mixture is set, spoon half of tomato mixture over half of omelet. Top with half of feta cheese. Loosen omelet with a spatula and fold in half. Slide omelet onto serving plate and cover with foil to keep warm. Repeat with remaining ingredients.

Recipe Yield: Yield: 4 servings. Serving size: 1/2 omelet.

NUTRITIONAL INFORMATION PER SERVING:
Calories: 135
Fat: 6 grams
Saturated Fat: 1.5 grams
Fiber: 1 grams
Sodium: 445 milligrams
Cholesterol: 5 milligrams
Protein: 16 grams
Carbohydrates: 5 grams
https://diabeticgourmet.com/diabetic-recipes/spinach-feta-and-grape-tomato-omelet

Kitchen Hint of the Day!

August 18, 2016 at 5:15 AM | Posted in Kitchen Hints | Leave a comment
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Drink the Milk….

 

A way to decrease the amount of fat and calories in your recipes is to use fat-free milk or 1% milk instead of whole or reduced-fat (2%) milk. For extra richness, try fat-free half-and-half or evaporated skim milk.

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