Duck Leg Cacciatore

Thanks, StevieB, for inviting me to share a few recipes here. I think my Easter Sunday recipe may work well for my 1st contribution.



Ingredients:
4 duck legs1 duck breast
1 large yellow onion
6 large cloves of garlic
6 sprigs of thyme (4" sprigs)
1 sprig of rosemary (3" young sprig)
12 small or 4 large sage leaves
1 lb. small brown mushrooms
2 oz. dry porcini mushrooms
1C hot water1 28 oz. can of crushed tomatoes
2C water if crushed tomatoes are thick
1 14 1/2 oz. can of green olives
extra virgin olive oil


Directions: Place the dried porcini in a small bowl and cover with hot water. Score the fat and brown the duck over medium heat to render the fat, then remove the duck and place on a plate. Remove the fat from the pan and saute the diced onion in the pan using a small amount of olive oil. Mince the garlic and thyme and add to the saute pan, mixing it with the onions, then after sauteing a few minutes, add the fresh mushrooms.


If the mushrooms are not very small, slice them in half or quarters. Saute the mushrooms and then add minced parsley, sage, and rosemary for more sauteing. When you can smell the fragrance of the herbs, it's time to add the crushed tomatoes. I used Italia brand and it was much thicker than I had expected, so I added about half a can or almost 2 cups of water to thin it down, since this is a braised dish that requires long cooking. After the sauce goes in, reintroduce the duck meat and make certain that is is covered by the sauce. Add the drained olives, either green or black will be fine, and add the porcini at this time. Reserve the water the procini have soaked in and strain it into the pot for extra porcini flavor. Cook over medium heat uncovered until the sauce thickens a bit, then partially cover and simmer until the duck flesh is tender.


A side of Dreamfield pasta would be nice with this and the extra sauce will work well on the pasta too. I would recommend using Romano or another pecorino cheese with this sauce and sprinkling a small amount of fresh minced thyme over both the pasta and the duck legs.

Beluga Lentil Caviar Appetizer

Beluga Lentil Caviar Appetizer

Book: Steve's Diabetic Recipe Book ll
Chapter: Appetizer


Inspired by a recipe posted on www.cityline.ca
None of my vendors could supply "Caviar" or "Beluga" lentils. I did find Matpe Beans at an Indian grocery. I think that might be the correct name for this lentil bean.

The finished product does remind you, visually, of caviar. Obviously, there is no strong taste or texture semblance.
Serves: 25

1/2 cup beluga or caviar lentils (matpe beans)
1 shallot, finely diced
1 clove garlic finely minced
1 14 1/2-ounce can "Swanson's Broth: Chicken 1/3 Less Sodium, No Fat"
3 sprigs thyme
1 teaspoon Dijon style mustard
1 long cucumber
4 hard-boiled eggs
1/4 cup sour cream
1 teaspoon salt
1 tablespoon olive oil

In a small saucepan, using a diffuser, gently sweat the shallots and garlic in olive oil.

Add lentils. Stir a few times and add 8 ounces of the chicken broth, the sprigs of thyme, salt and Dijon mustard.

Simmer gently over low heat until the lentils are just cooked and tender to the bite. This may take an hour or two. Stir every 15 minutes and check doneness. Add more broth as needed. (You may even have to add a little water)

Remove from heat and cool for 20 minutes. There should be only a little or no liquid remaining in the pan. Don't allow to dry out or burn.

Take the cucumber, remove the strips of peel and slice about one quarter inch thick.

Slice the egg in an egg slicer.

Assemble appetizers by placing one slice of egg on top of each cucumber slice.

Place a half teaspoon of the lentils on top of the egg.

Garnish with sour cream.

NUTRITION FACTS
Amount Per Serving
Calories 26 Calories from Fat 13
% Daily Value*
Total Fat 1g 2%
Saturated Fat 0g 2%
Cholesterol 24mg 8%
Sodium 160mg 7%
Total Carbohydrate 2g 1%
Dietary Fiber 1g 3%
Sugars 0g
Protein 1g
Vitamin A 1% Vitamin C 1%
Calcium 1% Iron 2%

* Percent Daily Values are based on a 2,000 calorie diet.

Potato Coffee Soup

Potato Coffee Soup





Book: Steve's Diabetic Recipe Book ll
Chapter: soups

A stray comment on a blog or in a chat room regarding Potato Coffee soup sent me on a quest. Google really wasn't much help. I did find a commercial recipe but it was really just mashed potatoes with a little coffee and some cream. It sounded pretty bland. I came up with this recipe on the first try and am very satisfied.
Serves: 4

1/2 ounce grated or finely chopped onions
2 pounds baker potatoes cut in half
Water for boiling or pressure cooker
4 tablespoons butter
1 pint half and half
1 cup freshly brewed coffee
8 ounces Swanson Chicken Broth
Salt and pepper to taste
Sliced almonds as garnish

In a soup pot, sweat the onions in a little of the butter. Don't allow to brown. Set aside.
In 2 quarts water, cook the potatoes in the pressure cooker for five minutes. Allow to cool down a little after steam subsides.
Rice the potatoes into the soup pot.
Set the stove burner to medium.
Add the rest of the butter.
Gently whisk.
Add the half and half, coffee and broth.
Gently whisk.
Add salt and pepper to taste.
When the soup comes to temperature, serve, garnishing with the almonds.



NUTRITION FACTS
Amount Per Serving
Calories 379 Calories from Fat 220
% Daily Value*
Total Fat 23g 36%
Saturated Fat 8g 40%
Cholesterol 70mg 23%
Sodium 372mg 15%
Total Carbohydrate 35g 12%
Dietary Fiber 3g 11%
Sugars 6g
Protein 4g
Vitamin A 16% Vitamin C 23%
Calcium 9% Iron 3%

* Percent Daily Values are based on a 2,000 calorie diet.

Real Mushroom(y) Soup

D Real Mushroom Soup

Book: Steve' diabetic recipe book
Chapter: SOUP

A half-pound of fresh portobello, shiitake or other specialty mushrooms intensifies the woodsy flavor of this soup. Even if you use only button mushrooms, this soup is well worth making. Very heavy mushroom content. Suggest small portions if you have a delicate stomach. Add a cup of prepared mashed potatoes or a roux of tapioca starch or flour at the end if you prefer a cream soup. You will have to adjust the carb numbers.
Serves: 6

2 pounds fresh button mushrooms
8 ounces fresh chanterelle, shiitake, oyster, hedgehog or
3 tablespoons butter
3 shallots, finely diced
2 cups chicken broth or vegetable broth
1/2 teaspoon salt
2 unbroken red chili peppers
1 cup half and half
Chives for garnish
Plain yogurt for garnish



Clean mushrooms by rubbing gently with a damp towel or paper towels. Some varieties might need to be brushed around the gills (beneath the cap) to dislodge dirt and debris.
Cut mushrooms into 1/4-inch cubes.
In a saucepan or soup pot, heat butter; add mushrooms and shallots. Cook for 30 minutes over low/medium heat. The mushrooms will concentrate to 25-33%.
Add vegetable broth, peppers and a little salt and pepper. Simmer for 20 minutes.
Adjust salt and pepper.
Add half and half and simmer, just until warm (8 to 10 minutes).
Cut chives into 1/2-inch lengths. Pour soup into individual bowls. Garnish with a swirl of yogurt in the center of each serving, and sprinkle with cut chives.


NUTRITION FACTS
Amount Per Serving
Calories 153 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 3g 13%
Cholesterol 28mg 9%
Sodium 485mg 20%
Total Carbohydrate 8g 3%
Dietary Fiber 0g 0%
Sugars 2g
Protein 7g
Vitamin A 33% Vitamin C 60%
Calcium 3% Iron 0%

* Percent Daily Values are based on a 2,000 calorie diet.

Navy Bean Soup (Pressure Cooker)

Navy Bean Soup (Pressure Cooker)

Book: Steve's Diabetic Recipe Book ll
Chapter: soups

Gets very thick and needs thinning before reheating. Freezes quite well. A favorite bean soup.
Serves: 6

1 cup chopped carrots
2 cups chopped celery (2 ribs)
1 1/2 cups chopped onions
1 clove chopped garlic
1 teaspoon worcestershire sauce
2 tablespoons olive oil
1 pound dry navy beans
1 14 1/2-ounce can diced tomatoes
1 49 1/2-ounce can Swanson Chicken Broth
Salt and pepper to taste

Heat 1 tablespoon of the olive oil in the pressure
cooker.

Add first 5 ingredients and saute for 2 minutes. Be careful not to burn the garlic.

Stir in the second tablespoon of oil. Add the remaining ingredients and stir well.

Cook at pressure for 20 minutes.
Use the Normal Release Method.

Serve immediately.

Add additional broth when reheating because soup will thicken as it stands.


NUTRITION FACTS
Amount Per Serving
Calories 335 Calories from Fat 40
% Daily Value*
Total Fat 6g 9%
Saturated Fat 1g 3%
Cholesterol 0mg 0%
Sodium 51mg 2%
Total Carbohydrate 56g 19%
Dietary Fiber 9g 35%
Sugars 2g
Protein 17g
Vitamin A 85% Vitamin C 41%
Calcium 16% Iron 31%

* Percent Daily Values are based on a 2,000 calorie diet.

Mushroom Chicken Soup

Mushroom Chicken Soup

Book: Steve's Diabetic Recipe Book ll
Chapter: soups

Mushroom soup is one of my favorites. I have several recipes. This is a very tasty one. Using home made broth or stock will further reduce the sodium numbers.
Serves: 16

2 ribs celery, chopped fine
1 cup onions, chopped
8 ounces carrots chopped
16 ounces baker potatoes
16 ounces chicken breasts
1 1/2 pounds mushrooms,sliced
3 14 1/2-ounce cans "Swanson's Broth: Chicken 1/3 Less Sodium, No Fat"
2 14 1/2-ounce cans Beef Broth Low Sodium
3 ounces Merlot or similar wine
16 ounces half and half
1/4 teaspoon ground nutmeg
Ground pepper to taste

George Formanize the chicken breasts and set aside to cool a little.
When cool enough to handle, dice to bite sized.

Chop or dice the celery, carrot and onion . Place in a soup pot with oil and sweat. Do not brown.

Boil the potato. Allow to cool enough to peel.

When the vegetables are ready, to the soup pot, add two cans of chicken broth and two cans of beef broth.

Raise the temperature to medium and use a diffuser if you have one,

Toss in 1/2 the chicken and 1/2 the sliced mushrooms and the cooked potato.

Bring to temperature and simmer for 30 minutes.

Use a stick blender to puree the soup. A stand blender will work but you need to do it in small batches.

Add the rest of the chicken and mushrooms.

Stir and bring to temperature.

Add the pepper, nutmeg, wine and half & half.
Decide if the soup is too thick. If so, add the third can of chicken broth.

Enjoy.

Keeps at least 5 days in the fridge.


NUTRITION FACTS
Amount Per Serving
Calories 54 Calories from Fat 3
% Daily Value*
Total Fat 5g 8%
Saturated Fat 0g 0%
Cholesterol 6mg 2%
Sodium 342mg 14%
Total Carbohydrate 7g 2%
Dietary Fiber 1g 4%
Sugars 1g
Protein 5g
Vitamin A 59% Vitamin C 7%
Calcium 0% Iron 1%

* Percent Daily Values are based on a 2,000 calorie diet.

Apple Raisin Oatmeal Cookies

This recipe is from the Equal collection of recipes but I used Splenda and the Splenda brown sugar.

Apple Raisin Oatmeal Cookies

Ingredients:
1 1/4 cups Equal® Spoonful
1 cup unsweetened applesauce
1/2 cup firmly packed brown sugar
6 tablespoons stick butter, softened
1 large egg
1/3 cup 2% milk
2 teaspoons vanilla extract (I use 2 Tablespoons)
2 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1 1/2 cups quick or old-fashioned oats, uncooked
1 cup raisins

Directions:
Combine Equal®, applesauce, brown sugar, butter, egg, milk and vanilla.
Mix with electric mixer until well blended.
Stir in combined flour, baking soda, cinnamon, nutmeg and salt.
Gradually mix in oats and raisins until well combined.
Drop by tablespoonfuls onto sprayed baking sheets.
Bake in preheated 350°F oven 10 to 12 minutes or until light golden in color.
Remove from baking sheet and cool completely on wire rack.
Store in airtight containers at room temperature.

*May substitute 30 packets Equal® sweetener.
** Apple butter may be substituted for the unsweetened applesauce.

Makes About 4 Dozen.

Dietary Exchanges: 1 Starch, 1 Fat Nutrients Per Serving: 63 Calories 1 g Protein 11 g Carbohydrate 8 mg Cholesterol 43 mg Sodium

Recipe provided courtesy of Merisant Corporation® and the NutraSweet Company, makers of Equal®.

October Bisque

I found this soup recipe in a diabetic magazine at the doctor's office.
Unfortunately I lost the name of the magazine
The soup is quite goo and I really recommend it.

October Bisque
Prep Time: 20 Minutes
Servings: 8
Difficulty Level: 2

Ingredients
1 large onion, chopped
4 tbsp butter
4 cups chicken broth
1 (28oz) can whole tomatoes, undrained
1 tbsp sugar 2 (16oz) cans pumpkin, or 4 cups pureed pumpkin
2 tbsp chopped, fresh parsley
2 tbsp chopped, fresh chives

Directions
Sauté onion in butter until tender.
Add broth and simmer 15 minutes.
Process tomatoes in a blender or food processor until smooth.
Add tomato and remaining ingredients to broth.
Heat to serve.
Calories: 154
Protein: 4 g
Sodium: 764 mg
Cholesterol: 16 mg
Fat: 7.5 g
Carbohydrates: 19 g
Exchanges: 1 Starch/Bread; 1-1/2 Vegetable; 1-1/4 Fat

Hot Artichoke Dip

2 cans artichokes, drained and quartered
1 c. mayonnaise
1/4 t hot sauce
1/4 t paprika
1/4 t black pepper
1 c. Parmesan cheese
8 oz. pkg. shredded Mozzarella cheese
Pinch each of garlic salt, onion salt, salt and pepper

Mix all ingredients in a 1-quart casserole dish.
Bake at 350 degrees for 1/2 hour.

Serve with lower carbohydrate chips, crackers or bread.

Hrin (beets)

Hrin (beets condiment)

Book: Steve' diabetic recipe book
Chapter: ETHNIC RUSSIAN

This is a terrific traditional Russian holiday food. Served as a small side to the Easter meal or slathered on a "leftovers" sandwich with ham and hrutka. This is one of my favorites.

It resembles that chopped up jello whipped cream goo that the church ladies serve at after funerals brunches.

Serves: 64 1 T = 1 serving

3 14 1/2-ounce cans sliced or whole beets OR 2 pounds cooked fresh beets for lower sodium content.
1 pint sour cream
3 tablespoons horseradish plus more to taste
Vinegar (optional)

Finely chop beets or grind in an old fashion meat grinder. Do not use the blade of a food processor. The beets turn to mush.

Whole fresh or whole canned beets can be processed using the shredder disk of the processor and then chopped very fine.

Drain in a colander to let juices drip out. Even dry the chopped beets a bit with paper towel.

In a bowl, gently mix the beets, sour cream, prepared horseradish and optional vinegar.

Let sit a few minutes to let flavor develop.

Add more horseradish to taste.

Keeps for a week in the fridge

NUTRITION FACTSAmount per ServingCalories 54 Calories From Fat 21 % Daily Value*Total Fat 2g 3% Saturated Fat 1g 5% Cholesterol 19mg 6% Sodium 875mg 36%Total Carbohydrate 2g 1% Dietary Fiber 0g 0% Sugars 1g Protein 5g Vitamin A 0% Vitamin C 2%Calcium 0% Iron 2%
* Percent Daily Values are based on a 2,000 calorie diet.

Hrutka (Egg Cheese ball)

HRUTKA (Egg Cheese Ball)

Book: Steve' diabetic recipe book
Chapter: ETHNIC RUSSIAN

This food is traditionally served as a side for the Easter meal.

"Leftovers" ham sandwiches get a slice of Hrutka and a slather of "Hrin"

Great any time of year. Eaten as a side to a meal or as a condiment in a sandwich.

Cholesterol is high but carbs are not.


Serves: 15

1 dozen eggs
1 quart milk
1 teaspoon salt


In a bowl beat a dozen shelled, large or jumbo eggs.

Place the eggs, salt and milk in a heavy pot.

Stir constantly over medium heat until the mixture looks like "curds and whey"

Prepare a colander with a few layers of cheese cloth or very clean old "T" shirt material.

In the prepared colander, pour in the curds and let the whey flow through.

Tie off the cloth so the cheese ball can be hung and allowed to drain for a few hours.

Minnesota at Easter time usually gives cool temperatures so I have a nail in the garage rafters dedicated for this purpose.

In warm temperatures, some method of draining in a refrigerator is necessary.

To serve, slice the ball in half or in thirds and then at 90° to make fairly unform slices.



NUTRITION FACTS
Amount Per Serving
Calories 77 Calories from Fat 32
% Daily Value*
Total Fat 4g 6%
Saturated Fat 1g 6%
Cholesterol 173mg 58%
Sodium 243mg 10%
Total Carbohydrate 4g 1%
Dietary Fiber 0g 0%
Sugars 3g
Protein 7g
Vitamin A 7% Vitamin C 1%
Calcium 10% Iron 3%

* Percent Daily Values are based on a 2,000 calorie diet.

Russian Borscht

RUSSIAN BORSCHT

Book: Steve' diabetic recipe book
Chapter: SOUP

Beets, Cabbage and Beef. Very filling.

Serve with heavy bread and lite sour cream.
The bread adds some carbs. The soup has very low carbohydrate numbers.

Sodium levels are high but you can sub fresh or lo salt versions for the canned items.

There is no need to add sugar, xylitol or stevia. It is sweet enough as it is.

You can add more vinegar. Mushrooms and turnips can be added for extra taste.

This in not a one beet, poor man's borscht. Very thick and hearty.
Serves: 16



2 pounds beef sirloin steaks, cut up 1/2 to 3/4 inch cubes. Remove as much fat as possible.
4 ounces bacon, cooked to near crisp in soup pot. Save fat for browning beef.
1 49 1/2-ounce can "Swanson's Broth: Chicken 1/3 Less Sodium, No Fat"
1 32-fluid ounce box Swanson's Broth: Beef
3 15-ounce cans sliced Albertson's Sliced Beats, drained and cut into 3/8 inch jullienne or similar
1 medium onion, chopped
1 14 1/2-ounce can diced or pureed tomatoes
1 pound carrots, baby sized or sliced
1 pound shredded cabbage
2 tablespoons butter
Pepper, to taste
3 bay leaves
3 tablespoons vinegar
Lite sour cream, for garnish/topping

In a soup pot, place bay leaves, chicken and beef broths. Start to heat . In a high sided frying pan or pot, nearly crisp the bacon. Remove bacon, cut up or crumble and place in soup pot. In the bacon renderings, sweat or saute the onions, then place them in soup pot. Brown the beef. Add to the soup pot. Simmer 1 1/2 hours.
In the frying pan or pot add a little butter. Add carrots for a few minutes. Add cabbage for a few minutes. When the cabbage is wilted/reduced add to the soup pot. Add rest of ingredients (except sour cream) and simmer 15-30 minutes. You can use the canned beet juice if it isn't a high sodium brand, otherwise, discard. Too salty? Add some diced potato for last simmer.

NUTRITION FACTS
Amount Per Serving
Calories 220 Calories from Fat 98
% Daily Value*
Total Fat 11g 16%
Saturated Fat 4g 19%
Cholesterol 52mg 17%
Sodium 471mg 20%
Total Carbohydrate 11g 4%
Dietary Fiber 2g 10%
Sugars 4g
Protein 19g
Vitamin A 123% Vitamin C 34%
Calcium 2% Iron 12%

* Percent Daily Values are based on a 2,000 calorie diet.

Beef Casserole

Beef Casserole
6 servings

Ingredients

Cooking spray
4 ounces potato
1 cup shredded low-fat mozzarella cheese
1 pound lean ground beef
1 medium onion, chopped
2 cloves garlic, minced
1 14 1/2-ounce can no-salt-added diced tomatoes including juice
1 Tablespoon chili powder
1 teaspoon cocoa powder
1/4 teaspoon nutmeg
2 cups shredded green cabbage
salt and pepper to taste
1 Tablespoon Louisiana Hot Sauce
6 slices pickled jalapeno peppers

Preheat oven to 375°F
Lightly coat a 2-quart casserole with cooking spray.

Peel and grate the potato into a bowl.
Stir in 1/4 cup of the cheese.
Spread evenly over the bottom of the prepared casserole.
Bake for 15 to 20 minutes, until potato is brown and crispy.
Meanwhile, brown ground beef, onion, and garlic in a large pan.
Stir in tomatoes with juice, chili powder, cocoa, nutmeg and the cabbage.
Season with salt and pepper to taste.
Saute for a minute or two.
If too dry, add 1 Tablespoon beer, wine, water or apple juice at a time.
When potatoes are done, spoon beef mixture on top of potatoes.
Top with remaining cheese and jalapeño slices.
Bake for 25 to 30 minutes, until hot and bubbly.
Serve at once.

Per serving: 235 calories, 24 g protein, 11 g total fat , 12 g carbohydrates, 2 g dietary fiber, 38 mg cholesterol, 471 mg potassium, 357 mg sodium

Beef With Pea Pods

Beef With Pea Pods

Lo Fat Lo Carb Very filling.
Makes three large servings
Serves: 3

To further lower the carbohydrate numbers, serve over "riced" cauliflower or the Orzo style Shirataki. (Very hard to find. Internet available, though)

1/2 cup rice, prepare according to pkg instructions. Set aside.

4 1/2 ounces beef steaks,sliced very thin. (I use No Name(R) brand)
1 1/2 cups snow peas, break off tips
1 rib celery, sliced thin
8 ounces can water chestnuts, sliced
6 ounces mushrooms, fresh, sliced
1/4 cup onions, slice thin, cut to one inch pieces
1/2 cup carrots, sliced thin
1/2 cup red bell peppers, sliced thin and cut to one inch pieces
1/2 cup beef broth
3 tablespoons oyster sauce
1-3 tablespoons Crystal brand Louisiana hot pepper sauce
1 teaspoon tapioca starch, mix in small bowl with 1/2 cup water
1-2 teaspoons garlic, chopped (in jar from grocery)
1-2 teaspoons ginger, prepared (in jar from refrigerated section at grocery)
2 tablespoons vegetable oil

WOK cook this recipe.
"Hot WOK, cold oil".

Stir fry onion, carrot, celery, garlic and ginger.

Add snow peas and peppers, stir fry
.
Move everything to wall of WOK. Add beef and stir fry.

Add mushrooms, water chestnuts, stir fry all together.

Make a small opening in the contents of the WOK (like a volcano) add broth and hot sauce. Get it bubbling.

Then add some of the starch mixture and stir just that area of the wok.

Add more starch mixture if necessary.The sauce should thicken a little.

Quickly toss all together.

Serve over rice (small amount), broken up, cooked Dreamfield's noodles or orzo style Shiritaki noodles.

NUTRITION FACTS
Amount Per Serving
Calories 377
Calories from Fat 114 %
Total Fat 14g 21%
Saturated Fat 3g 16%
Cholesterol 29mg 10%
Sodium 355mg 15%
Total Carbohydrate 50g 17%
Dietary Fiber 4g 17%
Sugars 33g
Protein 15g
Vitamin A 80%
Vitamin C 25%
Calcium 5%
Iron 2%
* Percent Daily Values are based on a 2,000 calorie diet.

Herring Supreme

I always tried the herring in creme sauce that grandma served for the Christmas holidays. It was pretty strong so I never ate more than one piece. I got this recipe in an email . It was devoured by 5 people on a Sunday afternoon.

HERRING SUPREME

8 servings (4 cups total)

Source: "The New Family Cookbook for People with Diabetes"

INGREDIENTS
One 12-ounce jar herring in wine sauce, rinsed, drained, and cut into bite-size pieces
1/2 cup light sour cream
1/4 cup fat-free mayonnaise
2 medium carrots, peeled and shredded
1 medium green bell pepper, cored, seeded, and diced
1 medium apple, peeled, cored, and diced
3/4 cup chopped onion
1 tablespoon fresh lemon juice
2 teaspoons sugar
1 teaspoon celery seed
DIRECTIONS
Combine all the ingredients in a large bowl. If time permits, chill several hours before serving.

Serve with low carb crackers or celery as dippers.

Nutritional Information Per Serving (1/2 cup): Calories: 111, Fat: 4 g, Cholesterol: 21 mg, Sodium: 244 mg, Carbohydrate: 15 g, Dietary Fiber: 2 g, Sugars: 11 g, Protein: 4 g Diabetic Exchanges: 1 Starch, 1/2 Fat

Chile Con Carne

I have been making this for more than a year and I don't get tired of it. I got the recipe in an email from some web sight that I was going to but I can't remember waht one.


Chile Con Carne
8 servings
INGREDIENTS
- Vegetable cooking spray
- 1 pound 95% lean ground beef
- 1-1/2 cups chopped onions
- 1 cup chopped green bell pepper
- 2 cloves garlic, minced
- 1-2 tablespoons chili powder
- 2 teaspoons dried cumin
- 1 teaspoon dried oregano leaves
- 1/4 teaspoon ground cloves - 2 cans (14-1/2 ounces each) no-salt whole tomatoes, undrained, coarsely chopped
- 1 can (6 ounces) reduced-sodium tomato paste
- 3/4 cup beer or reduced-sodium beef broth
- 1 tablespoon packed light brown sugar
- 2-3 teaspoons unsweetened cocoa
- 1 can (15 ounces) red kidney beans, rinsed, drained
- Salt and pepper, to taste
- 1/2 cup (2 ounces) shredded fat-free, or reduced-fat, Cheddar cheese
- 1/2 cup thinly sliced green onions and tops
- 1/2 cup fat-free sour cream
DIRECTIONS Spray large saucepan with cooking spray; heat over medium heat until hot.
Add ground beef, onions, bell pepper, and garlic; cook over medium heat until meat is brown and vegetables are tender, 5 to 8 minutes.
Add chili powder, cumin, oregano, and cloves; cook 1 to 2 minutes longer.
Add tomatoes and liquid, tomato paste, beer, brown sugar, and cocoa to beef mixture.
Heat to boiling; reduce heat and simmer, covered, 1 hour.
Stir in beans and simmer, uncovered, to thicken, if desired.
Season to taste with salt and pepper.
Spoon chili into bowls; sprinkle each with equal amounts of cheese, green onions, and sour cream.

Nutritional Information Per Serving (1 cup): Calories: 220, Fat: 3.6 g, Saturated Fat: 1 g, Cholesterol: 32.5 mg, Sodium: 224 mg, Protein: 21.9 g, Carbohydrate: 28.7 g Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat http://anchorage.craigslist.org/forums/?ID=47918328

Candied Walnuts/Sugared Walnuts

Pre-heat oven at 300'

In a large plastic resealable storage bag add:
1/2C Splenda Brown Sugar Blend
1t cinammon
1/4t salt
1/2t cayenne pepper or chili powder
1/4t each ground cloves, cumin powder, ginger and nutmeg
Shake

In a large bowl beat until foamy 2 egg whites with 1T water and 1/2t vanilla
Add walnut halves - enough that will cover and use up the egg whites
Add nuts to sugar/spice blend and shake bag well

On a prepared cookie sheet - I use a silpat - sprayed with cooking spray - pour out nuts and bake until fairly dry - 30min more or less
Stir nuts after first 15min

Let cool on tray completely and store in a container

You can substitute pecans

Bok Choy Saute

BOK CHOY SAUTE

Yield: 2 servings

Source: "Magic Menus for People with Diabetes" http://diabeticgourmet.com/book_archive/details/3.shtml

I don't think this is copyrighted. They sent it out to me on an email subscription.

It's very tasty but the carbs are very low. The first time I fixed it, I ate both helpings as dinner and was surprised when I went dangerously low on BS two hours later. Now I have a little bread or carby vegetable with it.


INGREDIENTS -
1 tablespoon sesame oil -
1 clove garlic, crushed -
8 ounces pork tenderloin, thinly sliced -
1 cup sliced shiitake or other mushrooms -
1-1/2 cups sliced bok choy, with leaves -
4 ounces (1/2 8-ounce can) water chestnuts, drained -
1 tablespoon lite soy sauce
DIRECTIONS
Heat oil in large skillet or wok over medium-high heat and stir-fry garlic 1 minute.
Add pork, stirring constantly, and stir-fry 3-5 minutes.
Add mushrooms and stir-fry for 1 minute.
Add bok choy and water chestnuts and stir-fry 2-3 minutes.
Add soy sauce and toss to coat.

Red or Yellow julienned bell peppers really fancy this dish up.

Nutritional Information Per Serving (1/2 of recipe):
Calories: 231, Fat: 11 g, Cholesterol: 65 mg, Sodium: 359 mg, Carbohydrate: 8 g, Dietary Fiber: 2 g, Sugars: 3 g, Protein: 25 g Diabetic Exchanges: 3 Lean Meat, 2 Vegetable, 1/2 Fat

Scallops With Peanut Sauce

SCALLOPS WITH PEANUT SAUCE
Yield: 4 servings

Source: "The Complete Diabetes Prevention Plan"

INGREDIENTS
Sauce Ingredients: -
3/4 cup orange juice -
1/4 cup reduced-sodium Teriyaki sauce -
2 to 3 tablespoons creamy peanut butter -
1/2 teaspoon ground ginger Remaining Ingredients: -
1-1/4 pounds large scallops, rinsed and patted dry -
1 tablespoon canola oil -
2 tablespoons thinly sliced scallions -
2 tablespoons finely chopped fresh cilantro or parsley
DIRECTIONS
Place all of the sauce ingredients in a blender and blend until smooth. Set aside.
Coat a large nonstick skillet with the oil and preheat over medium-high heat.
Add the scallops and cook, stirring frequently for several minutes, until the scallops turn opaque and are cooked though.
Pour the sauce over the scallops and cook, stirring constantly for another minute or two, until the sauce is heated through and thickens slightly.
Serve hot, on a bed of fresh greens, topping each serving with a sprinkling of scallions and cilantro or parsley.


Nutritional Information Per Serving (1/4 of recipe): Calories: 239, Carbohydrate: 13 g, Cholesterol: 47 mg, Fat: 8.6 g, Saturated Fat: 0.9 g, Fiber: 0.7 g, Protein: 27 g, Sodium: 569 mg, Calcium: 46 mg Diabetic Exchanges: 3 Very Lean Meat, 1/2 Fruit, 1-1/2 Fat

Wild Rice Casserole

Serves: 10

A family favorite recipe. I think I got it from StevieB. I understand the original non-diabetic recipe was printed in the Mpls Star newspaper many years ago.

This version makes it appropriate for diabetic.

2 cups wild rice
4 cups chicken broth
1 teaspoon salt
2 pounds ground beef chuck
1 pound mushrooms
1/2 cup chopped celery
1 cup chopped onions
1/2 cup chopped green peppers
1/2 cup butter
1/8 cup soy sauce
2 cups lite sour cream (fat free land o lakes)
1/2 teaspoon pepper,allspice, and nutmeg
1/4 cup red wine

Rinse Wild Rice 5 or 6 times in hot tap water.

In a large saucepan, cook rice in chicken broth 45 minutes (simmering). Keep a tight lid on it while simmering.

In a frying pan, brown ground beef. Drain off fat.

Place rice and ground beef in a 3-4 quart casserole (3 quart is tight).

Saute mushrooms, peppers, onion and celery in butter for 10 minutes, then pour mixture over rice/meat mixture and lightly toss.

Combine other ingredients in a bowl, add to casserole and lightly toss.

Bake 1 hour in a 350 degree oven, uncovered, stirring several times during baking.

If the rice gets too dry while baking, moisten with hot water only. Serves 10 or more.


NUTRITION FACTS
Amount Per Serving
Calories 543 Calories from Fat 104
% Daily Value*
Total Fat 10g 16%
Saturated Fat 2g 8%
Cholesterol 32mg 11%
Sodium 589mg 26%
Total Carbohydrate 49g 16%
Dietary Fiber 3g 11%
Sugars 14g
Protein 10g
Vitamin A 16% Vitamin C 6%
Calcium 11% Iron 2%
* Percent Daily Values are based on a 2,000 calorie diet.

Arugula Salad with Pomegranate seeds

Just another way of presenting a dinner salad
This has feta, avocado and pomegranate seeds
The greens are arugula - but frisee can be used also or your favourite greens
Make a vinaigrette of your choice or just a good EVOO with S&P
Serve

Curried Cauliflower

1 medium head cauliflower cut into small florets
1 shallots sliced
1-2 cloves garlic
Sake or chinese cooking wine
EVOO
Turmeric
Nigella seeds if available for garnish

In large saute pan add oil, garlic and shallot
Let soften and add cauliflower
Toss thru
Splash sake or cooking wine and immediately cover pan to let steam
When veggy is soft stir thru - if dry add a bit more EVOO and sprinkle with 1/2 - 1tsp Turmeric
Will be a beautiful yellow colour
Stir thru and pull from heat
Garnish with Nigella seeds

Maytag Bleu Cheese and Pear Salad with Candied Walnuts

In a large serving salad bowl add
Handfull of mixed microgreens and a handfull of baby rocket
Slice up several different types of pears and add to greens along with crumbled bleu cheese - I recommend Maytag Bleu - and a good size handfull of candied walnuts
I make my own sugar free ones

The vinaigrette is a simple EVOO mixed with balsamic, shallots and dijon mustartd

Sauteed Mushrooms

Slice up whole mushrooms and add to hot pan
Keep moving around so not to stick - soon water will leech out from them
Continue cooking this way until you see a little water left
Add a good size knob of butter along with EVOO and 3-5 cloves of garlic chopped
Cook until starting to brown and add a splash of any type of liquid you like - vermouth, sake, marsala etc
Let sizzle and serve over steak or toss with pasta

Spinach Casserole

In a large bowl add
2pkgs frozen spinach thawed and squeeze as much water out as possible
1 bunch scallion - chopped
1 small white or yellow onion diced
8oz cottage cheese
8oz or more feta cheese
2 eggs
1/4C EVOO
1/4 bunch fresh dill
Handfull of dried mint crushed

Mix and combine all and put in a prepared casserole dish - sprayed with veg spray or butter the dish
Bake at 350' - 400' until set - 20-30min

Oven Dried Tomatoes

5#'s Romas for $1.50

Cut up and spiced up for the oven

15 hours of electricity use

1 Jar - prescious

Greek Salad

Slice fine some green cabbage, red onion, scallion, romaine, can of small white beans, peppers, cucs, radish etc
Toss all with Greek olives and feta
Dressing is fresh lemon juice with EVOO - add a little garlic powder and some dried mint and chopped fresh dill
Stir this thru salad

Brussel Sprouts with Pistachios

2 Punnets brussel sprouts
Remove as many of the leaves as possible and save the hearts for another meal
Wash and drain leaves
2-3 shallots sliced thin
1/4C pistachio meats - (the nuts - no shells)
Juice from 1 fresh lemon
EVOO

In saute pan warm EVOO - saute shallots until soft
Add leaves and toss thru
Add nuts and toss
Cook just until crisp soft
Sprinkle with fresh lemon juice and S&P

Faux Carnitas

Book: Steve' diabetic recipe book

Chapter: MAIN COURSE



This pressure cooker version of Carnitas is quite good. I prefer it to the traditional method of cooking with lard. That, many times, has a greasy "mouth feel." You can have this version done in an hour or two rather than 8 or 10. I like my version better than the local taqueria's offering.

Serves: 8





2 cups chopped onion
2 1/2 pounds pork shoulder or butt cut to cubes.
1/2 teaspoon cumin
1 tablespoon Fiesta brand Pico de Gallo con Limon spice or substitute chilli and chipotle powder and some lemon, lime or orange juice. A little zest is nice, too.
1 tablespoon peppercorns
1 14 1/2-ounce can Swanson Chicken Broth

In a pressure cooker:

Saute chopped onion in a little olive oil.

Add the cubed meat and spices. Stir to distribute evenly.

Add chicken broth. Stir.

Cook under pressure 35-45 minutes.

Use normal pressure release.

Using a slotted spoon, place the cooked meat on a lined, lipped, oven pan.

Using two forks, shred the meat mixture.

Sprinkle a few ounces of defatted cooking juice on the meat. (A turkey baster will do the job.)

Place pan under a preheated broiler for 10-15 minutes checking every 4-5 minutes for excessive drying or burning. Sprinkle more cooking juice if necessary.

Enjoy.

Freezes well. Reheats in microwave well.

Zucchini Ribbons with Fresh Mint and Dill

4-5 zucchinis washed and with vegetable peeler start to make ribbons all around zucchini until you get to the seed core
Discard or save for another use
3 shallots peeled and sliced thin
2 knobs garlic (cloves) chopped
Small bunch fresh dill and mint chopped
1/4C Feta crumbles
EVOO

In saute pan swirl EVOO and when warm add shallots and garlic
When soft add Z's and toss - cover if you need to wilt a bit to soften
Toss dill and mint thru and sprinkle with feta
Salt and pepper if needed

Rappini - Broccoli Rabe

You just want to use the tops of the Rabe
The photo shows 3 bunches trimmed and cleaned
It served 10ppl

In saute pan add evoo with at least 8-10 garlic knobs (cloves) sliced thinly
Just as the fragrance is being release add 1-2 green chilis sliced and 3-5 anchovies
Stir and add Rabe - toss thru and cover so the greens steam - lower your temp
Just when wilted - toss all and squeeze some fresh lemon juice
Serve warm

Fennel Salad

1 small bunch rocket (arugula) - clean well and crisp up
1/4 head escarole or chickory or both
Radishes sliced thin
1/2 large bulb fennel sliced thin

Vinaigrette

Small shallot diced fine
Evoo
Vinegar of your choice
1T dijon mustard
Whisk all ingredients together

Toss over salad - serve

Grilled Portobello Mushroom Pizzas

GRILLED PORTOBELLO MUSHROOM PIZZAS






Clean and trim stems on some six inch diameter Portobellos.

Drizzle or spritz with olive oil.

Grill for 2-4 minutes on each side.

Remove from grill.

With the mushroom upside down, on each:

Spread a small spoonful of store bought pizza or spaghetti sauce.

Sprinkle an ounce or two shredded mozzarella cheese, and 1/2 to 1 ounce crumbled gorgonzola or blue cheese.

Top with some chopped onion or shallot and some chopped walnuts.

Put mushrooms back on the grill until the cheese melts.

Note: I use a veggie grilling basket.

I haven't found any guest turn them down. They can be sliced into wedges for appetizers.

Kidney Beans and Burger Meal

Served over rice. You can sub wild or brown rice.
Cooked cauliflower run through a ricer to sustitute for rice is another option.

Very filling. Adjust items to suit your taste.

Serves: 8

1/2 cup rice prepare according to package instructions and set aside

1 pound hamburger meat (leaner is better)

1/2 cup chopped onions

2 15-ounce cans kidney beans and liquid

1/2 cup ketchup 2 tablespoons prepared mustard

1/4 cup brown sugar 2 tablespoons molasses

1/3 cup vinegar

2 tablespoons corn syrup

Salt and pepper to taste

Prepare rice according to package instructions. Set aside.

In large frying pan, brown hamburger. Drain and set browned burger aside.

Use a spoonful of the burger grease, EVOO, butter or oil to saute onions until clear and golden. Don't allow to burn.

Return burger to pan.

Add beans with liquid, ketchup, mustard, brown sugar, molasses, vinegar, corn syrup and salt/pepper to taste.

Heat through.

Serve over rice.

NUTRITION FACTS
Amount Per Serving
Calories 205 Calories from Fat 4 % Daily Value*
Total Fat 5g 1% Saturated Fat .5g 0%
Cholesterol .5mg 0%
Sodium 629mg 26%
Total Carbohydrate 50g 17%
Dietary Fiber 5g 21%
Sugars 32g
Protein 6g Vitamin A 0%
Vitamin C 9%
Calcium 8%
Iron 9% *
Percent Daily Values are based on a 2,000 calorie diet.

Grilled Portobello Mushroom Pizzas

GRILLED PORTOBELLO MUSHROOM PIZZAS






Clean and trim stems on some six inch diameter Portobellos.

Drizzle or spritz with olive oil.

Grill for 2-4 minutes on each side.

Remove from grill.

With the mushroom upside down, on each:

Spread a small spoonful of store bought pizza or spaghetti sauce.

Sprinkle an ounce or two shredded mozzarella cheese, and 1/2 to 1 ounce crumbled gorgonzola or blue cheese.

Top with some chopped onion or shallot and some chopped walnuts.

Put mushrooms back on the grill until the cheese melts.

Note: I use a veggie grilling basket.

I haven't found any guest turn them down. They can be sliced into wedges for appetizers.

Peanut Soup

Peanut Soup

Book: Steve' diabetic recipe book
Chapter: SOUP

This rich soup is associated with American colonial times and has it's roots in Africa.
Recipe is easily doubled or tripled. Freezes reasonably well if you eliminate air from surface of soup in container.
Serves: 6

2 tablespoons butter
1 small onion, chopped
1 stalk celery, chopped
2 tablespoons flour
1 49 1/2-ounce can Swanson Chicken Broth
1 cup peanut butter, creamy style
1 pint half and half land o lakes fat free
Salt and pepper, to taste
2 dried chili peppers


Melt butter in heavy soup pot.
Add onion and celery and saute until just soft. Stir to keep from burning.
Whisk in flour and cook for 3 minutes. (think of a roux)
Add 1 pepper but don't break it.
Add broth and bring to a boil. Reduce heat and simmer 20 minutes.
Strain solids and discard them or remove the pepper and place the solids in a blender to puree and return to the pot.
Slowly whisk in peanut butter and half and half. (Use chunky peanut butter to add texture to the finished soup or creamy to maintain a cream soup.)
Add a chili pepper. Don't break it while simmering the soup 15 minutes longer.
This soup should be thick and creamy. If too thin, add a little thickener and approach a boil to thicken. (cold water and tapioca starch mixed in a small bowl works well without tasting pasty like corn starch)
Serve warm

NUTRITION FACTS
Amount Per Serving
Calories 46 Calories from Fat 33
% Daily Value*
Total Fat 4g 6%
Saturated Fat 0g 0%
Cholesterol 10mg 3%
Sodium 39mg 2%
Total Carbohydrate 3g 1%
Dietary Fiber 0g 2%
Sugars 0g
Protein 0g
Vitamin A 3% Vitamin C 6%
Calcium 1% Iron 0%

* Percent Daily Values are based on a 2,000 calorie diet.

Golden Pear Soup

GOLDEN PEAR SOUP

Book: Steve' diabetic recipe book
Chapter: SOUP

Based on a Minneapolis Star/Tribune recipe by Mollie Katzen

Serves: 6

Canola oil
4 cups water or low sodium broth
1 1/2 pounds butternut squash or any winter squash
3 medium pears sliced (any kind but Bosc or Asian)
2 tablespoons butter
1/2 teaspoon cinnamon
1/4 cup plus 1 tablespoon white wine, divided
Salt,to taste
White pepper, to taste
1/2 cup half and half land o lakes fat free, at room temperature

Sprigs of mint leaves, optional


Preheat oven to 375 degrees.

Line a baking pan with foil , coat with canola oil.

Split the squash in half lengthwise, remove and discard seeds, and place halves cut-side down on prepared tray.

Bake for 35 minutes, or until fork tender.

Remove from oven, cool until comfortable to handle, then scoop out flesh and cut or break it into two inch pieces.

Peel and core pears and cut into thin slices.

Place a soup pot over medium heat for 1 minute, then add 1 tablespoon butter. When melted, swirl to coat pan, then add pear slices and cinnamon.

Saute five minutes, stirring frequently, adding the remaining butter if pears start to stick.

Add 1/4 cup wine and turn down heat. Cover and simmer 10 minutes.

Add squash, and broth and bring to a boil.

Return to a simmer, cover pot for another five minutes.

Puree with an stick blender or in a food processor or blender.

Bring to temperature.

Drizzle in half and half or milk, adding the extra tablespoon of wine as it heats.

Season to taste with a small amount of white pepper and serve hot, topped with mint, if desired.



NUTRITION FACTS
Amount Per Serving
Calories 61 Calories from Fat 33
% Daily Value*
Total Fat 4g 6%
Saturated Fat 0g 0%
Cholesterol 10mg 3%
Sodium 107mg 4%
Total Carbohydrate 6g 2%
Dietary Fiber 1g 4%
Sugars 0g
Protein 0g
Vitamin A 3% Vitamin C 0%
Calcium 0% Iron 0%

* Percent Daily Values are based on a 2,000 calorie diet.

Corn Casserole

Try this one. It's one of my favorites.
If fat content is too high, sub low fat cheese and sausage or use less cheese (really tastes good with this amount of cheese, though)

CASSEROLE




Makes 8 servings
Filling Dish. Serve with a spicy sausage like chorizo mixed in or on the side.

2 15-ounce cans cream style corn
8 ounces cheddar cheese, shredded
4 ounces chopped green chili peppers, drained
1/2 cup finely chopped onions (vidalia is best)
1 cup milk
2 eggs, beaten
1 cup yellow cornmeal
1 1/2 teaspoons garlic salt
1/2 teaspoon baking soda
8 ounces chorizo sausages serve on side or bake in casserole

Combine first 6 ingredients in a large bowl.
Combine dry ingredients in another bowl. Add to corn mixture.
Pour into a lightly greased 11 X 7 X 1 1/2 inch baking dish.
Bake at 350 degrees for 50 minutes. Test with knife in center.
Makes 8 servings.


Per serving:

356 cal
23 gm fat
28 gm carb
10 gm protein