Appetizer of the Week – BROCCOLI SALAD WITH PEANUT DRESSING

September 11, 2021 at 6:02 AM | Posted in Appetizer of the Week, Appetizers, diabetes, diabetes friendly, Diabetic Gourmet Magazine | Leave a comment
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This week’s Appetizer of the Week is a BROCCOLI SALAD WITH PEANUT DRESSING. To make this week’s Appetizer you’ll be needing Broccoli Florets, Red Bell Pepper, Red Onion, Smooth Peanut Butter, Sesame Oil, Rice Vinegar, Lime Juice, Reduced Sodium Soy Sauce, Agave Syrup, Salt, Pepper, and Red Pepper Flakes. So you can find this Diabetic Friendly recipe and more all at the Diabetic Gourmet Magazine website. You can also sign up to receive wonderful recipes, engaging articles, helpful and healthful tips, critically important news and more. Enjoy and Eat Healthy in 2021! https://diabeticgourmet.com/

BROCCOLI SALAD WITH PEANUT DRESSING
This recipe takes a tip from Thai cuisine and the peanut dressing is a healthy substitute for high-calorie, high-fat cheese sauces (or butter) that many use to top their broccoli. It is a great tasting topping for this cool salad, and the red onion and red bell pepper provide added nutrition, flavor and color.

Ingredients

4 cups broccoli florets
1 medium red bell pepper, cut in thin strips, about 1 cup
1/3 cup red onion, cut in thin crescents
3 Tbsp. smooth peanut butter, natural and unsweetened
2 tsp. roasted sesame oil
1-2 Tbsp. rice vinegar
2 Tbsp. fresh lime juice
1 Tbsp. reduced-sodium soy sauce
2 tsp. agave syrup
Pinch of salt
Ground black pepper
Red pepper flakes, optional

Directions

1 – Place steamer basket in large saucepan. Add water to depth of 1 inch. Cover and bring the water to boil. Add broccoli, cover and steam over medium-high heat until tender-crisp, 3 minutes. Transfer broccoli to mixing bowl. Add bell pepper and onion.
2 – In small bowl, combine peanut butter and sesame oil. Add vinegar, lime juice, soy sauce and agave and whisk until dressing is smooth. Season dressing to taste with salt and pepper. Pour dressing over vegetables and use fork to toss until salad is well coated. Sprinkle on red pepper flakes, if using, and mix to combine. Cover, and refrigerate the salad for 1 hour before serving, or up to 24 hours. Toss well before serving.

Recipe Yield: Makes 4 servings

NUTRITIONAL INFORMATION PER SERVING:
Calories: 146
Fat: 9 grams
Saturated Fat: 2 grams
Fiber: 4 grams
Sodium: 255 milligrams
Protein: 6 grams
Carbohydrates: 17 grams
https://diabeticgourmet.com/diabetic-recipe/broccoli-salad-with-peanut-dressing

Chimichurri Steak Wraps

August 10, 2021 at 6:01 AM | Posted in diabetes, diabetes friendly, Diabetic Gourmet Magazine | Leave a comment
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Here’s a recipe for Chimichurri Steak Wraps. To make this recipe you’ll be needing Top Sirloin Steaks, Baby Spinach, Red Bell Pepper, Whole Wheat Tortillas, Parsley, Garlic, Olive Oil, Red Wine Vinegar, and Salt. So you can find this Diabetic Friendly recipe and more all at the Diabetic Gourmet Magazine website. You can also sign up to receive wonderful recipes, engaging articles, helpful and healthful tips, critically important news and more. Enjoy and Eat Healthy in 2021! https://diabeticgourmet.com/

Chimichurri Steak Wraps
Recipe for Chimichurri Steak Wraps from our Sandwiches and Wraps recipe section.

Ingredients

12 ounces grilled top sirloin steak, cut into slices
3 cups fresh baby spinach
1/2 large red bell pepper, cut into thin strips
4 medium whole wheat tortillas (8 to 10-inch diameter)

Chimichurri Sauce:

1 cup fresh parsley leaves
2 cloves garlic
3 tablespoons olive oil
1 tablespoon red wine vinegar
1/4 teaspoon salt

Directions

1 – Place parsley and garlic in food processor or blender container. Cover; process until finely chopped. Add oil, vinegar and salt; process just until blended.
2 – Spread each tortilla evenly with Chimichurri Sauce, leaving 1/4-inch border around edge. Top with equal amounts spinach, bell pepper slices and beef slices on top two-thirds of tortilla. Fold bottom of tortilla up over filling. Fold right and left sides to center overlapping edges; secure with wooden picks; if desired.

Nutritional Information (Per Serving)
Calories: 340
Protein: 30g
Sodium: 410 mg
Cholesterol: 49 mg
Fat: 16g
Saturated Fat: 3g
Dietary Fiber: 3.7g
Carbohydrates: 25g
https://diabeticgourmet.com/diabetic-recipes/chimichurri-steak-wraps

Diabetic Dish of the Week – Barbecued Pork Sandwiches

July 6, 2021 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Dish of the Week | Leave a comment
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This week’s Diabetic Dish of the Week is, Barbecued Pork Sandwiches. To make this week’s recipe you’ll be needing Pork Tenderloins, BBQ Sauce, Prepared Horseradish, Pita Bread Rounds, Onion, Romaine Lettuce, Red Bell Pepper, and Green Bell Pepper. The Dish is 220 calories and 21 net carbs per dish. 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/

Barbecued Pork Sandwiches
Craving barbecue but don’t feel like firing up the grill? These quick and easy sandwiches are sure to hit the spot! Just brush the pork with barbecue sauce, bake in the oven, add the sandwiches fixings, and voilà — an instant barbecue main dish!

Ingredients
2 pork tenderloins (about 1 1/2 pounds total)
1/3 cup prepared barbecue sauce
1/2 cup prepared horseradish
4 pita bread rounds (2 ounces each)
1 onion, thinly sliced
4 romaine lettuce leaves
1 red bell pepper, cut lengthwise into 1/4-inch-thick slices
1 green bell pepper, cut lengthwise into 1/4-inch-thick slices

Directions
Yield: 8 servings
Serving size: 1 sandwich (1 filled pita half with about 3 ounces barbecued pork)

1. Preheat oven to 400°F. Place pork tenderloins in roasting pan; brush with barbecue sauce.

2. Bake tenderloins 15 minutes; turn and bake 15 minutes more, or until internal temperature reaches 160°F when tested with meat thermometer inserted into the thickest part of roast. Transfer roast to cutting board; cover with foil. Let stand 10 to15 minutes before carving. Internal temperature will continue to rise 5°F to 10°F during stand time.

3. Slice pork across grain. Cut each pita in half crosswise; gently open. Spread horseradish onto insides of halves; stuff with pork, onion, lettuce, and bell peppers. Garnish, if desired.

Nutrition Information:
Calories: 220 calories, Carbohydrates: 23 g, Protein: 23 g, Fat: 5 g, Saturated Fat: 1 g, Cholesterol: 61 mg, Sodium: 314 mg, Fiber: 1 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/barbecued-pork-sandwiches/

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Your one-stop resource for advice, news and strategies for living with diabetes.

Inside every issue you’ll find…
* The latest medical and research news
* In-depth articles related to both Type 1 and Type 2 diabetes
* Weight Self-Management: Everything to maintain a healthy diet
* Diabetic Cooking: Recipes and meals for every occasion
* Quizzes, Q&As, Resources, Products, and more! Your one-stop resource for advice, news and strategies for living with diabetes.
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VEGETABLE LASAGNA

July 4, 2021 at 6:01 AM | Posted in diabetes, diabetes friendly, Diabetic Gourmet Magazine | Leave a comment
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I have a recipe for Vegetable Lasagna. To make the Lasagna some of the ingredients you’ll be needing are Garlic Cloves, Mushrooms, Zucchini, Carrot, Red Bell Pepper, Red Onion, Spices, Dry Red Wine, Ricotta Cheese, Basil Pesto, Shredded Part-Skim Mozzarella Cheese, and more! So you can find this Diabetic Friendly recipe and more all at the Diabetic Gourmet Magazine website. You can also sign up to receive wonderful recipes, engaging articles, helpful and healthful tips, critically important news and more. Enjoy and Eat Healthy in 2021! https://diabeticgourmet.com/

VEGETABLE LASAGNA
This recipe may be doubled and made in a 9×13 baking dish for 12 servings. Recipe for Vegetable Lasagna from our Main Dishes recipe section.

Ingredients

6 pieces Dreamfields Lasagna
1 tablespoon olive oil
2 cloves garlic, minced
3/4 cup sliced mushrooms
3/4 cup chopped zucchini (1 small zucchini)
1/2 cup sliced carrot
1/2 cup chopped red bell pepper
1/2 cup thinly sliced red onion
1/4 teaspoon black pepper
1/4 cup dry red wine
2 cups tomato-basil pasta sauce
1 cup part-skim ricotta cheese
1/4 cup grated Parmesan cheese
2 tablespoons commercial basil pesto
Nonstick cooking spray
3/4 cup (3 ounces) shredded part-skim mozzarella cheese

Directions

1 – Preheat oven to 375ºF.
2 – Cook lasagna according to package directions. Drain and cut each piece in half.
3 – Meanwhile, heat olive oil in medium saucepan over medium heat. Cook garlic 2 minutes, stirring frequently. Add mushrooms, zucchini, carrot, bell pepper, red onion and black pepper; cook 5 minutes, stirring frequently. Add wine; cook 3 minutes or until wine has evaporated. Add pasta sauce; bring to a boil. Reduce heat; simmer 10 minutes.
4 – In a small bowl combine ricotta cheese, Parmesan cheese and pesto.
5 – Spray 8-inch square baking dish with cooking spray. Spread 3/4 cup vegetable-pasta sauce in bottom of baking dish. Arrange 4 noodle halves over sauce. Top with one-third of cheese-pesto mixture, then 1 cup sauce. Repeat layers twice, using any remaining sauce on top. Sprinkle with mozzarella.
6 – Cover and bake at 375°F 30 minutes. Uncover and bake an additional 20 minutes. Let stand 10 minutes.
NOTES:
This recipe may be doubled and made in a 9×13 baking dish for 12 servings.

NUTRITIONAL INFORMATION PER SERVING:
Calories: 331
Calories from fat: 37
Fat: 14 grams
Saturated Fat: 5 grams
Fiber: 6 grams
Sodium: 652 milligrams
Cholesterol: 24 milligrams
Protein: 16 grams
Carbohydrates: 0 grams
https://diabeticgourmet.com/diabetic-recipes/vegetable-lasagna

SOUTHWEST MEATLOAF

May 8, 2021 at 6:01 AM | Posted in diabetes, diabetes friendly, Diabetic Gourmet Magazine | Leave a comment
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I have a recipe for a Southwest Meatloaf to pass along. To make this Meatloaf you’ll be needing Ground Beef (95% lean), Soft Bread Crumbs, Onion, Red Bell Pepper, Frozen Corn, Milk, Egg, Garlic Clove, Salt, Chili Powder, Ground Cumin, Pepper, and Thick and Chunky Salsa. The Meatloaf is 280 calories and 11 net carbs per serving. So you can find this Diabetic Friendly recipe and more all at the Diabetic Gourmet Magazine website. You can also sign up to receive wonderful recipes, engaging articles, helpful and healthful tips, critically important news and more. Enjoy and Eat Healthy in 2021! https://diabeticgourmet.com/

SOUTHWEST MEATLOAF

Ingredients

2 pounds ground beef (95% lean)
1 cup soft bread crumbs
3/4 cup finely chopped onion
1/2 cup finely chopped red bell pepper
1/2 cup frozen corn, thawed
1/2 cup milk
1 egg
1 large clove garlic, minced
2 teaspoons salt
1-1/2 teaspoons chili powder
1 teaspoon ground cumin
1/4 teaspoon pepper
1/2 cup thick and chunky salsa

Directions

1 – Heat oven to 350F. Combine all ingredients in large bowl except salsa, mixing lightly but thoroughly.
2 – Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan. Bake in 350F oven 1 hour,15 minutes to 1 hour, 20 minutes, until internal temperature reaches 160F.
3 – Let stand 10 minutes. Top with salsa; cut into slices.

Recipe Yield: Makes 6 to 8 servings

NUTRITIONAL INFORMATION PER SERVING:
Calories: 280
Fat: 9 grams
Saturated Fat: 4 grams
Fiber: 1.8 grams
Sodium: 313 milligrams
Cholesterol: 120 milligrams
Protein: 34 grams
Carbohydrates: 12 grams
https://diabeticgourmet.com/diabetic-recipes/southwest-meatloaf

Creamy Tuna Spread

May 1, 2021 at 6:01 AM | Posted in Appetizers, CooksRecipes | Leave a comment
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I have a recipe for a Creamy Tuna Spread to pass along. To make this recipe you’ll be needing Vegetable Oil, Onion, Red Bell Pepper, Garlic, Canned Tuna, MAGGI Granulated Chicken Flavor Bouillon, NESTLÉ Media Crema, Flat Leaf Parsley, and French baguette. The recipe is also 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

Creamy Tuna Spread
Serve this creamy tuna spread warm on toasted French bread slices.

Recipe Ingredients:
1 tablespoon vegetable oil
1 medium onion, finely chopped
1/2 red bell pepper, finely chopped
2 cloves garlic, finely chopped
2 (6-ounce) cans tuna packed in water, drained
2 to 3 teaspoons MAGGI Granulated Chicken Flavor Bouillon
1 (7.6-ounce) can NESTLÉ Media Crema
3 tablespoons finely chopped flat leaf parsley – divided use
20 slices toasted French baguette

Cooking Directions:
1 – Heat oil in large skillet over medium heat. Add onion, bell pepper and garlic; cook, stirring occasionally, until onion is tender. Add tuna and bouillon; cook, stirring occasionally, for 5 minutes.
2 – Stir in media crema and 2 tablespoons parsley. Cook for 1 minute or until heated through.
3 – Spread tuna mixture evenly over bread slices; sprinkle with remaining 1 tablespoon parsley. Serve warm.
Makes 10 appetizer servings.
https://www.cooksrecipes.com/appetizer/creamy_tuna_spread_recipe.html

Diabetic Dish of the Week – Asparagus and Cheddar Stuffed Chicken Breasts for Diabetics

April 27, 2021 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Dish of the Week | Leave a comment
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This week’s Diabetic Dish of the Week is a Asparagus and Cheddar Stuffed Chicken Breasts for Diabetics. To prepare this week’s Recipe you’ll be needing Asparagus, Fat Free Reduced Sodium Chicken Broth, Red Bell Pepper, Garlic, Dried Parsley, Black Pepper, Boneless Skinless Chicken Breasts, Reduced Fat Cheddar Cheese, and Corn Relish. The Dish is 189 calories and 3 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/

Asparagus and Cheddar Stuffed Chicken Breasts for Diabetics
Asparagus is packed with vitamins and minerals that have health benefits ranging from fighting bloating to aiding in weight loss to helping prevent urinary tract infections. Take advantage of this nutritious and delicious veggie, now in peak season, with our filling and low-carb entrée!

Ingredients

20 asparagus spears (about 2 bunches)
2 cups fat-free reduced-sodium chicken broth
1 medium red bell pepper, chopped
1/2 teaspoon roasted crushed garlic
1 teaspoon dried parsley
1/4 teaspoon black pepper
4 boneless skinless chicken breasts (about 1/4 pound each)
4 tablespoons shredded reduced-fat Cheddar cheese
4 tablespoons corn relish (optional)

Directions
Yield: 4 servings
Serving size: 1 stuffed chicken breast

1 – Snap woody stem ends off asparagus and discard. Cut off asparagus tips about 4 inches long; set aside. Slice asparagus stalks and combine with broth, red pepper, garlic, parsley, and black pepper in saucepan. Cook over medium-high heat 25 minutes, stirring occasionally.

2 – While vegetables cook, place each chicken breast half between plastic wrap, and pound with rolling pin until approximately 1/4 inch thick.

3 – Preheat electric indoor grill with lid. Lay 5 asparagus tips across one end of each pounded breast. Top each with 1 tablespoon cheese and fold in half. Place stuffed breasts on grill and cook with lid closed for 6 minutes.

4 – Spoon vegetable sauce onto serving plates and top with cooked breast. Garnish with corn relish, if desired.

* Gelatin Salad: If desired, serve with Gelatin Salad. Mix together 4 cups ready-to-use shredded cabbage, 1 cup mandarin orange segments, and 1/2 cup fat-free vinaigrette in medium bowl. Divide mixture evenly among 4 salad plates. Remove orange gelatin from 4 ready-to-use, sugar-free gelatin dessert cups and slice gelatin with egg slicer or knife. Top each salad with gelatin slices. Garnish each serving with 1/2 tablespoon dried cranberries. Refrigerate until ready to serve.

Nutrition Facts Per Serving:
Calories: 189 calories, Carbohydrates: 5 g, Protein: 33 g, Fat: 4 g, Saturated Fat: 2 g, Cholesterol: 83 mg, Sodium: 317 mg, Fiber: 2 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/asparagus-cheddar-stuffed-chicken-breasts/

Subscribe to Diabetes Self-Management Magazine
Your one-stop resource for advice, news and strategies for living with diabetes.

Inside every issue you’ll find…
* The latest medical and research news
* In-depth articles related to both Type 1 and Type 2 diabetes
* Weight Self-Management: Everything to maintain a healthy diet
* Diabetic Cooking: Recipes and meals for every occasion
* Quizzes, Q&As, Resources, Products, and more! Your one-stop resource for advice, news and strategies for living with diabetes.
https://www.diabetesselfmanagement.com/subscribe/

Appetizer of the Week – Chunky Grilled Vegetable Guacamole

March 13, 2021 at 6:02 AM | Posted in Appetizer of the Week, Appetizers, CooksRecipes | Leave a comment
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This week’s Appetizer of the Week is Chunky Grilled Vegetable Guacamole. To make this week’s recipe you’ll be needing Canola Oil, Zucchini, Red Bell Pepper, Avocado, Red Onion, Lime, and Cilantro. There’s 80 calories and 2 net 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

Chunky Grilled Vegetable Guacamole
The best thing to say about this recipe is… — yum! Enjoy this delicious guacamole as a snack or appetizer with whole grain tortillas. It’’s also nice as a side to grilled fish, chicken or any Mexican dish.

Recipe Ingredients:
2 tablespoons canola oil – divided use (plus more for the grill)
1 small zucchini, cut lengthwise in 3 long strips
1 red bell pepper, cored, seeds removed, sliced in half
1 just ripe avocado, peeled, sliced in half
1/2 small red onion, sliced in half
Juice of 1 lime
1/4 cup cilantro, minced

Cooking Directions:
1 – Prepare grill by brushing with canola oil. Preheat grill to medium-high.
2 – Lightly brush both sides of vegetables with 1 tablespoon of the canola oil. Place zucchini strips, bell pepper, avocado and onion halves on the grill for about 3 to 4 minutes per side.
3 – Remove from grill. Finely dice zucchini, pepper and onion. Place in large bowl. Add avocado and mash in.
4 – Stir in remaining canola oil, lime juice and cilantro. Refrigerate until serving.
Makes 8 (1/4 cup) servings.

Nutritional Information Per Serving (1/8 of recipe): Calories 80; Total Fat 7g; Saturated Fat 1g; Cholesterol 0mg; Sodium 0mg; Potassium 185mg; Carbohydrates 4g; Fiber 2g; Sugars 1g; Protein 1g.
https://www.cooksrecipes.com/appetizer/chunky_grilled_vegetable_guacamole_recipe.html

“Meatless Monday” Recipe of the Week – Broccoli-Rice Casserole

February 15, 2021 at 6:01 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is a Broccoli-Rice Casserole. To make this week’s recipe you’ll be needing Cooking Spray, Onions, Celery, Red Bell Pepper, Condensed Broccoli and Cheese Soup (undiluted), Sour Cream, Cooked Rice, Frozen Chopped Broccoli, and Tomato. Enjoy! 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-Rice Casserole
Pair this warm and creamy casserole with your favorite entree for a tasty and comforting meal!

Ingredients
Nonstick cooking spray
1/2 cup chopped onion
1/2 cup chopped celery
1/3 cup chopped red bell pepper
1 can (10 3/4 ounces) condensed broccoli and cheese soup, undiluted
1/4 cup sour cream
2 cups cooked rice
1 package (10 ounces) frozen chopped broccoli, thawed and drained
1 tomato, cut into 1/4-inch-thick slices

Directions
Yield: 6 servings
Serving size: 1/6 of total recipe

1 – Preheat oven to 350°F. Spray 11/2-quart baking dish with nonstick cooking spray.

2 – Coat large skillet with cooking spray; heat over medium heat. Add onion, celery, and bell pepper; cook and stir until crisp-tender. Stir in soup and sour cream. Layer rice and broccoli in prepared baking dish. Top evenly with soup mixture.

3 – Bake, covered, 20 minutes. Top with tomato slices. Bake, uncovered, 10 minutes.

Nutrition Information:
Calories: 157 calories, Carbohydrates: 24 g, Protein: 5 g, Fat: 5 g, Saturated Fat: 2 g, Cholesterol: 8 mg, Sodium: 391 mg, Fiber: 3 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/broccoli-rice-casserole/

Subscribe to Diabetes Self-Management Magazine
Your one-stop resource for advice, news and strategies for living with diabetes.

Inside every issue you’ll find…
* The latest medical and research news
* In-depth articles related to both Type 1 and Type 2 diabetes
* Weight Self-Management: Everything to maintain a healthy diet
* Diabetic Cooking: Recipes and meals for every occasion
* Quizzes, Q&As, Resources, Products, and more! Your one-stop resource for advice, news and strategies for living with diabetes.
https://www.diabetesselfmanagement.com/subscribe/

Diabetic Dish of the Week – Crustless Ham and Asparagus Quiche

January 26, 2021 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Dish of the Week | Leave a comment
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This week’s Diabetic Dish of the Week is a Crustless Ham and Asparagus Quiche. To make this week’s recipe you’ll be needing Asparagus, Red Bell Pepper, Low Fat 1% Milk, All purpose Flour, Egg Whites, Egg, Deli Ham, Basil, Salt, Pepper, and Finely Shredded Swiss Cheese. The Dish is 138 calories and 7 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/

Crustless Ham and Asparagus Quiche
This low-carb quiche delivers two things: golden crispiness on the outside and 100 percent delectable flavor on the inside!

Ingredients
2 cups sliced asparagus (1/2-inch pieces)
1 red bell pepper, chopped
1 cup low-fat (1%) milk
2 tablespoons all-purpose flour
4 egg whites
1 egg
1 cup chopped cooked deli ham
2 tablespoons chopped fresh tarragon or basil
1/2 teaspoon salt (optional)
1/4 teaspoon black pepper
1/2 cup finely shredded Swiss cheese

Directions
Yield: 6 servings
Serving size: 1/6 of recipe

1 – Preheat oven to 350°F. Combine asparagus, bell pepper, and 1 tablespoon water in microwavable bowl. Cover with waxed paper; microwave on HIGH 2 minutes or until vegetables are crisp-tender. Drain vegetables.

2 – Whisk milk and flour in large bowl. Whisk in egg whites and egg until well combined. Stir in vegetables, ham, tarragon, salt, if desired, and black pepper. Pour into 9-inch pie plate. Bake 35 minutes. Sprinkle cheese over quiche; bake 5 minutes or until center is set and cheese is melted. Let stand 5 minutes before serving. Cut into 6 wedges.

Variations: Add 1 clove minced garlic. Add 2 tablespoons chopped green onion.

Nutrition Information:
Calories: 138 calories, Carbohydrates: 8 g, Protein: 13 g, Fat: 6 g, Saturated Fat: 3 g, Cholesterol: 25 mg, Sodium: 439 mg, Fiber: 1 g
https://www.diabetesselfmanagement.com/recipes/snack/crustless-ham-and-asparagus-quiche/

Subscribe to Diabetes Self-Management Magazine
Your one-stop resource for advice, news and strategies for living with diabetes.

Inside every issue you’ll find…
* The latest medical and research news
* In-depth articles related to both Type 1 and Type 2 diabetes
* Weight Self-Management: Everything to maintain a healthy diet
* Diabetic Cooking: Recipes and meals for every occasion
* Quizzes, Q&As, Resources, Products, and more! Your one-stop resource for advice, news and strategies for living with diabetes.

Subscribe to Diabetes Self-Management Magazine

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