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This issue, all recipes are taken from Suzi Castle's Deliciously Healthy Favorite Foods Cookbook, courtesy of Diabetic.com. Reach Diabetic.com on the web: www.diabetic.com, or by phone: 1-800-342-2384.
SIRLOIN TIPS IN MUSHROOM-WINE SAUCE
For a delicious, healthful meal that your guests will love, try Sirloin Tips in Mushroom-Wine Sauce!
Ingredients:
1 � pounds lean sirloin tips, cut into 6 serving-size pieces
1 cup beef bouillon
1cup dry white or red wine (dry vermouth is especially good)
1 large clove garlic, minced
1 teaspoon Italian seasoning
2 cups sliced mushrooms
2 tablespoons flour
1/4 cup water
Instructions:
In a large, heavy skillet sprayed with nonstick spray, brown sirloin tips over medium - high heat. Add bouillon, wine, garlic and Italian seasoning, then cover. Reduce heat and simmer, turning every 15 minutes, for 2 hours. Add mushrooms, re-cover, and simmer for � hour longer. Remove meat to a serving dish and keep warm. Pour meat juices from skillet into a large measuring cup. Add enough water to make 1 cup and return to skillet. Add flour dissolved in 1/4 cup water and simmer over medium heat, stirring constantly, until thickened. Pour sauce over meat before serving. Serves six.
Nutritional Information: Per serving: 184 cal. (28% from fat); 25gm protein; 5.7gm fat (2.2gm sat.); 3.3gm carbohydrate; 209mg sodium; 68mg cholesterol; 0.67gm fiber. Exchanges: 3 lean meat, 1 vegetable. Add � fat exchange to meal plan.
CHICKEN-ALMOND STIR-FRY
For a quick-to-fix meal with a lot of flavor but not many calories, try Chicken-Almond Stir-Fry served with plain rice. Your family will love it and so will your waistline.
Ingredients:
1 cup each: coarsely chopped celery and onion
1 pound boneless, skinless chicken breasts, cut into � " cubes
� package (10 oz.) frozen peas, thawed
1 can (8 oz.) sliced water chestnuts, drained
� red bell pepper, seeded and cut into �" pieces
1 cup water
2 packages (1 teaspoon each) chicken bouillon granules
3 tablespoons low-sodium soy sauce
1 teaspoon sesame oil
2 tablespoons cornstarch, dissolved in � cup water
1/4 cup slivered, toasted almonds*
Instructions:
In a large, heavy skillet sprayed with nonstick spray, stir-fry celery and onion over medium heat until crisp- tender. Remove from pan. Spray skillet again with nonstick spray, and brown chicken over high heat, stirring constantly. Return celery and onion to pan. Add peas, water chestnuts, bell pepper, water, chicken bouillon granules, soy sauce and sesame oil. Simmer for 3 minutes. Stir in dissolved cornstarch and cook until thickened. Garnish top with slivered almonds. Serves five. *To toast almonds, bake at 300 degrees on an ungreased baking sheet until golden.
Nutrition Information:
Per serving: 202 cal. (25% from fat); 16gm protein; 5.7gm fat (0.75gm sat.); 13.6gm carbohydrate; 470mg sodium; 48mg cholesterol; 3.5mg fiber. Exchanges: 2 lean meat, � bread, 1 vegetable.
EASY ENCHILADA CASSEROLE
Ingredients:
1 lb. ground turkey breast
1 medium onion, chopped
2 cups each: tomato sauce and enchilada sauce
1 can (15 oz.) pinto beans and juice
12 corn tortillas
3 cups grated fat-free cheddar cheese (10 oz.)
� cup sliced black olives
Instructions:
In a large, heavy skillet sprayed with nonstick spray, brown ground turkey and chopped onion over medium-high heat, stirring constantly. Add tomato sauce, enchilada sauce and beans with juice. Heat until simmering. Put a layer of meat sauce in a large casserole sprayed with nonstick spray. Add a single layer of 3 tortillas. Add another layer of meat sauce. Cover with 1/4 of the cheese and olives. Repeat three more layers of 3 tortillas, meat sauce, cheese and olives. Bake in a preheated 325 degrees oven for 50 to 60 minutes, or until hot. Serves 10.
Nutrition Information:
Per serving: 266 cal. (22% from fat); 24.4gm protein; 6.5gm fat (0.78gm sat.); 26.5gm carbohydrate.; 1,021mg sodium; 33mg cholesterol; 6.7gm fiber. Exchanges: 2 � lean meat, 1 � bread.
APPLESAUCE-RAISIN COOKIES
Ingredients:
1 cup each: unbleached and whole wheat flour
3 � cups uncooked oats, quick or old-fashioned
1 tablespoon baking powder
1 teaspoon baking soda
1 � teaspoons ground cinnamon
� teaspoon each: ground nutmeg and ground allspice
1/4 teaspoon cream of tartar
1 package (3 tablespoons) Butter Buds Sugar substitute equal to 2/3 cup brown sugar (i.e., 2/3 cup Brown Sugar Twin)
� cup raisins
2 eggs
2-2/3 cups unsweetened applesauce
� cup water
1 tablespoon vanilla extract
Instructions:
Mix flours, oats, baking powder and soda, cinnamon, nutmeg, allspice, cream of tartar, Butter Buds, sugar substitute and raisins. In electric blender, mix eggs, applesauce, water and vanilla. Add to flour mixture and stir until mixed. Drop by the tablespoonful onto two cookie sheets sprayed with nonstick spray, and bake in a preheated 375 degree oven for 15 minutes. Makes 48 cookies.
Nutrition Information:
Per serving: 52 cal. (12% from fat); 1.66gm protein; 0.69gm fat (0.08gm sat.); 10.4gm carbohydrate.; 47mg sodium; 8.9mg cholesterol.; 0.32gm fiber. Exchanges: 2/3 bread.
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