Art: basket of fruit and vegetables
Send your great food ideas to the editor. Your recipes will be evaluated by dietitians, and if necessary, adjusted to make them more diabetically appropriate. Then he gets to taste them...
Lentil-Egg White Sandwich
from Omar Faruque of New York, NY
1/8 cup lentils (about 25 grams) 1 egg 1 tsp. vegetable oil 1/8 onion, finely chopped 1/4 tsp. (or less) ground turmeric, ginger, cumin, coriander, in a little water, mixed 3/4 cup water 4 slices sandwich bread
Wash the lentils, put in a non-stick pot, add the 3/4 cup water, and bring to a boil. Reduce heat, spoon the froth from the top, then add salt, oil, and the onions and spice water. Simmer uncovered for « hour or until the lentils become very soft and pasty. Separately boil the egg, then slice it and remove the yolk. Spread the egg white and the lentil paste on bread; makes two sandwiches.
Yield: 2 servings (2 sandwiches); per serving: 220 calories, 11gm protein, 3gm fat, 38gm carbohydrate, 0.2gm fiber.
from Omar Faruque of New York, NY
1/4 cup lentils (about 50 grams) 1 small potato 1 1/2 cup water (to boil the lentils) 2 tbsp. (about 15 gm) beshan (ground chickpea) 1 tbsp. bread crumbs 1/4 tsp. ground turmeric, garlic, chili, and black pepper, in a little water, mixed 1/2 tsp. cumin seeds 6 tsp. vegetable oil 1/8 of a small onion, finely chopped 1 tsp. peeled and finely chopped ginger
Wash the lentils, and place in a non-stick pot. Add the water and some salt, and bring to a boil. Reduce heat, spoon the froth from the top, and add the spice water, and simmer uncovered for 1/2 hour or more, stirring occasionally, until the lentils become very soft and pasty. Separately boil the potato, then mash and mix it well with the lentils; add the beshan, the cumin seeds, and the ginger (also salt if needed); mix well. Make four chops, roll each on bread crumbs, then fry (both sides) in non-stick pan with oil. Serve hot.
Yield: 4 servings; per serving: 135 calories, 4.5gm protein, 7.5gm fat, 13gm carbohydrate, 0.2gm fiber.
The following recipes appear in "Quick and Healthy Recipes and Ideas For people who say they don't have time to cook healthy meals" by Brenda J. Ponichtera, RD, published by ScaleDown Publishing, of The Dalles, Oregon.
12 oz. uncooked fettucini noodles (eggless)
3 cans (6.5 oz. each) minced clams, undrained
3 tsp. chopped garlic
1/2 tsp. dried thyme
1 tbsp. lemon juice
1/4 tsp. salt (optional)
Cook noodles to package directions; drain. Return to pan and add remaining ingredients. Heat thoroughly; turn off heat. Cover and let sit until liquid is absorbed, or if you prefer more moisture, serve immediately. Serve topped with a sprinkle of Parmesan cheese.
Yield: about 7 cups (7 servings); One serving: 1 cup; Calories per serving: 225; Exchanges: 2 starch, 1 lean meat.
French Glazed Chicken
The orange glaze adds color as well as flavor to the chicken.
1 lb. skinless, boneless chicken breasts 1/4 cup low calorie French dressing 2 tbsp. low sugar apricot jam 1 tbsp. dried onion 2 tbsp. water
Arrange chicken in a 9-inch pan that has been sprayed with non-stick coating. Follow directions below for microwave or conventional oven.
Conventional Oven: Preheat oven to 350 degrees. Bake, uncovered, for 20 minutes. Mix remaining ingredients and spoon over chicken. Return to oven for 10 minutes or until chicken is done and glaze is heated.
Microwave Method: Cover with plastic wrap, venting one corner. Cook on high for 6-8 minutes, depending on thickness of chicken. Rotate 1/4 turn halfway through cooking. Drain any liquid. Mix remaining ingredients and spoon over chicken. Cook for 1-2 minutes or until glaze is heated.
Yield: 4 servings; One serving: 1/4 recipe; Calories per serving: 190; Exchanges: 4 very lean meat, 1 vegetable.
New York Cheesecake
24 oz. nonfat cream cheese (bar type) at room temperature 1/2 cup sugar 1/2 tsp. vanilla extract 1/2 tsp. almond extract 3/4 cup egg substitute (equal to 3 eggs) 2 tbsp. packaged cornflake crumbs (optional) 2 cups fresh fruit, sliced
Preheat oven to 325 degrees. In a large bowl combine cream cheese, sugar, vanilla and almond extracts. Using an electric mixer, beat at high speed until blended. On low speed, beat in egg substitute. Increase speed to high and continue to beat until well-blended.
Spray a 9-inch pie pan with non-stick cooking spray. Add cornflake crumbs (optional) to the pan and shake lightly to coat bottom and sides with crumbs. Pour in cream cheese mixture; bake for 45 minutes or until center is set but not firm. Cool on wire rack. Arrange fresh fruit on top of cheesecake before serving. This dessert should be stored in the refrigerator several hours before serving.
Yield: 12 servings (one serving = 1/12 cheesecake); Per Serving: 94 calories, 14gm carbohydrate, 9gm protein, 0gm fat; Exchanges: 1 skim milk. For a variation, try doubling the recipe for a 9-inch spring form pan and bake for one hour and 35 minutes. Makes 24 servings. One serving is equivalent to the same nutritional value as for one serving listed above.