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Recipe Corner

In this issue, all recipes are from the free booklet Recipes For an Improved State of Well-Being, published by the American Association of Clinical Endocrinologists, with funding from GlaxoSmithKline. The recipes were assembled by Anthony Dias Blue. Reprinted with the permission of GlaxoSmithKline.

To obtain a free copy of Recipes for an Improved State of Well-Being and other diabetes materials, go to the following Web site: www.stateofdiabetes.com.

RASPBERRY GRATIN DESSERT

Ingredients:
8 ounces of raspberries
1/2 cup low-fat sour cream
4 tablespoons of dark brown sugar

Instructions:
Preheat the oven to 400 degrees. Divide raspberries into single layers, in four individual, shallow oven-proof baking dishes.

Gently spread two tablespoons of sour cream over each portion of raspberries. Cover the raspberries completely. Sprinkle dark brown sugar over the sour cream, one tablespoon for each dish. Place the dishes on a baking sheet. Bake them in the oven for five minutes. Serve.

Yield: four servings. Calories: 102; fat: 3gm; saturated fat: 2gm; cholesterol: 11.5mg; sodium: 16mg; carbohydrate: 16.5 gm; protein: 2gm; fiber: 4gm. Exchanges: 1 carb, 1/2 fat

 

NEW POTATO AND GREEN BEAN SALAD

Green beansIngredients:
3/4 pound small new potatoes, quartered or halved
8 ounces small green beans, stemmed
1-1/2 teaspoons freshly ground black pepper
2 green onions (scallions), trimmed of the green ends, minced
2 tablespoons extra virgin olive oil
3 small ripe tomatoes, cored and cut into sixths
2 tablespoons fresh basil, chopped
2 tablespoons red wine vinegar or balsamic vinegar
1/4 teaspoon salt (optional)

Instructions:
In a large saucepan of boiling water, cook the potatoes until just tender. Simultaneously, in a separate pan of boiling water, cook the green beans until just crisp-tender, timing so the potatoes and beans are done at the same time.

Immediately drain the potatoes and beans, and place them both in a large bowl. While they are still hot, add pepper, minced greens onions, and olive oil. Gently toss the vegetables (they’ll absorb more of the onion and olive oil flavors if they are still hot). Set them aside to cool (optional).

When ready to serve, add the tomato pieces, basil, vinegar and salt, and again gently toss. This salad is best served warm, but is also good served chilled.

Yield: four servings; Calories per serving: 160, total fat: 7gm; saturated fat: 1 gm; cholesterol: 0mg; sodium: 160mg; carbohydrate: 22gm; protein: 3gm; fiber: 4gm. Exchanges: 1-1/2 carbs, 1 fat

 

SOUTHWEST ROAST TURKEY

Ingredients:
(for marinade)
1/3 cup lime juice
1/2 cup chili powder
1/2 cup dark brown sugar
2 tablespoons olive oil
2 cups water
1/2 teaspoon salt (optional)
1 whole turkey breast (approx. 3-4 pounds)

Instructions:
Roast turkeyTo prepare the marinade, combine lime juice, chili powder, sugar, olive oil, water, and salt in a saucepan. Bring to a boil over medium-high heat. Remove from the saucepan and chill.

Place the turkey in a large bowl. Pour in the marinade mixture. Refrigerate for at least four hours.

Preheat the oven to 375 degrees. Remove the turkey breast from the bowl; reserve the marinade. Place the turkey breast, skin side up, on a roasting pan. Cook for 35-40 minutes or until the internal temperature is 160 degrees. Baste turkey occasionally with reserved marinade.

Remove turkey from oven and allow to rest for 8 to 10 minutes. Slice and serve. Use remaining turkey to make sandwiches and salads for your family.

Yield: 12 servings. Calories: 173; fat: 5gm; saturated fat: 1gm; cholesterol: 52mg; sodium: 375mg; carbohydrate: 8gm; protein: 23gm; fiber: 0gm. Exchanges: 1/2 carb, 3 very lean meat, 1/2 fat


ROASTED CARROT SOUP WITH ROMA TOMATOES

Ingredients:
1-1/2 medium-sized carrots
1 tablespoon extra virgin olive oil
1 lemon, juiced (approx. 4 tablespoons juice)
1 white onion
2 Roma tomatoes, chopped
2 sprigs of fresh mint, chopped
2 tablespoons balsamic vinegar
1/2 tablespoon butter or margarine
3-3/4 cups cold water
1 leek (white parts only), sliced
1/4 teaspoon salt (optional)
1/8 teaspoon freshly ground black pepper

Instructions:
Tomatoes, onions and carrotsPreheat oven to 400 degrees. Peel carrots and chop coarsley. Toss with 1/2 teaspoon olive oil and 2 tablespoons lemon juice. Lay flat on a shallow baking sheet and roast for approx. 15 minutes.

Meanwhile, halve the onion, and dice one half into 1/4-inch squares, and place on baking sheet with carrots. Caramelize carrots and onion for an additional 15-20 minutes. Slice the other half of the onion into half-rings; set it aside.

Combine mint, tomatoes, onion rings and balsamic vinegar in a medium mixing bowl. Toss with the remaining 1/2 tablespoon of olive oil, then set aside.

Heat a large saucepan over medium-high heat, add butter or margarine, and stir quickly. Add sliced onion and roasted carrot, and stir again. Add water and leek, and boil for 15 minutes. Transfer to a food processor or blender (in batches) and puree until smooth. Return mixture to saucepan and season with salt, pepper, and the remaining 2 tablespoons of lemon juice. Heat to desired temperature.
To serve, pour into bowls. Add the reserved mint and tomato mixture to each bowl.

Yield: 4 servings. Calories: 103; fat: 5gm; saturated fat: 1gm; cholesterol: 2mg; sodium: 180mg; carbohydrate: 15gm; protein: 1gm; fiber: 4gm. Exchanges: 1 carb, 1 fat

To obtain a free copy of Recipes for an Improved State of Well-Being and other diabetes materials, go to the following Web site: www.stateofdiabetes.com.