Diabetes Recipes: Roast Pork Loin with Mushroom Dressing – Diabetes Recipes.
Roast Pork Loin with Mushroom Dressing
y i e l d : 6 servings
- 2 pounds boneless center-cut pork loin
- 2 cloves fresh garlic, very finely chopped
- 1 teaspoon salt (optional)
- 2 teaspoons black pepper
- 1 teaspoon rosemary
– If you use water instead of wine, the stock will have 32 calories per serving and 0 grams of alcohol.
– Figure in parentheses does not include salt.
Preheat the oven to 350°.
Trim off all exterior fat from the pork loin. Combine the chopped garlic with salt, pepper, and rosemary. Rub the pork loin with this mixture to season. Place the pork loin in a shallow pan, add 1 cup of water, cover with
aluminum foil, and place in the oven for about 40 minutes. Uncover. Increase the temperature to 400º and continue cooking until an internal temperature of 165º is reached (on a meat thermometer inserted into the very center of the roast), or approximately 30 minutes more.
Remove from the oven, let stand for 20 minutes, then slice and serve.
Serve sliced atop Mushroom Dressing with Good Luck Black-Eyed “Peas” (recipes follow).
– Serving size: 3 ounces
– Lean meat exchanges: 3
– Calories: 172
– Calories from fat: 61
– Total fat: 7 grams
– Saturated fat: 3 grams
– Cholesterol: 62 milli-grams
– Sodium: 332 (41)* milli-grams
– Protein: 32 grams
Cilantro Tuna Burgers: Diabetes Recipes – Diabetes Recipes.
Cilantro Tuna Burgers: Diabetes Recipes
Serve these as patties or as a sandwich (I recommend a nice crispy French roll with Dijon mustard).
If you are eating this as a patty, my testers all agree that tomato salsa is a perfect accompaniment (you can use the salsa on page 25 if you want to make it homemade).
- 1 pound fresh tuna, cubed
- ½ cup 1-inch scallion pieces (light and dark parts)
- ½ cup lightly packed cilantro leaves (fresh coriander)
- ¼ cup lightly packed fresh parsley leaves
- ¼ cup plain dry bread crumbs
- 2 tablespoons fresh lime juice
- 2 egg whites
- 2 cloves garlic, minced
- ¹⁄8 teaspoon ground red pepper
- Salt to taste
- 1 teaspoon olive oil
1 Place the tuna, scallion, cilantro, parsley, bread crumbs, lime juice, egg whites, garlic, pepper, and salt in a food processor. Cover and process until everything is minced.
2 Form into four 4-inch patties.
3 In a large nonstick skillet, heat the oil over medium-high heat. Add the patties and cook 3 minutes on one side, then turn and cook 2 to 3 minutes longer or until cooked through.
Diabetic Exchanges: ¼ bread; 4 very lean meat; ¼ vegetable; 1 fat
REDUCED PROTEIN: Prepare a quarter of the tuna burger recipe (¼ pound tuna, 2 tablespoons scallion, 2 tablespoons cilantro, 1 tablespoon parsley, 1 tablespoon lime juice, ½ egg white, ½ clove garlic, pinch pepper). After step 1 do the following: in a large nonstick skillet heat 2 teaspoons of olive oil over medium-high heat. Add 2 cups of sliced zucchini and cook, stirring, until slightly softened, about 3 minutes; remove from skillet. Add the tuna mixture and cook, stirring and breaking up the mixture into coarse crumbles, until no longer pink, about 2 minutes. Return the zucchini to the skillet and add 3 cups cooked farfalle (bowties) or other similar-size pasta, 2 tablespoons water, and ¹⁄8 teaspoon ground black pepper. Cook, stirring, until mixture is heated through.
Diabetic Exchanges: 2¼ bread; 1¼ very lean meat; ½ vegetable; ½ fat
MENU SUGGESTIONS: Black Bean Dip (page 22) and Crudités; Radish Salad (page 293); Fresh Melon Wedges
Stuffed Tomatoes – Diabetes Recipes.
Tomatoes stuffed with a rice/cheese/veggie mix make a nice side dish for just about any kind of meat.
- 6 medium tomatoes
- 2 tablespoons (28 ml) olive oil
- 1/3 cup (33 g) chopped celery
- 2 tablespoons (20 g) chopped onion
- 2 cups (440 g) cooked brown rice
- ¼ cup (25 g) grated Parmesan cheese
- 1 tablespoon chopped fresh parsley
- 1 teaspoon basil
- 1/8 teaspoon black pepper
- 1/8 teaspoon garlic powder
Cut a thin slice from the top of each tomato. Set tops aside. Scoop out center of tomatoes; chop pulp, and set aside. Place shells upside down on paper towels to drain. Lightly oil 9-inch (23 cm) pie plate or round baking dish. Place tomatoes in dish. Cover with aluminum foil. Preheat oven to 350°F (180°C, gas mark 4).
Heat oil in medium saucepan. Add celery and onion. Sauté over moderate heat until celery is tender. Remove from heat. Add reserved tomato pulp, rice, cheese, parsley, basil, pepper, and garlic powder; mix well. Fill tomato shells with rice mixture. Replace tomato tops, if desired.
Bake at 350°F (180°C, gas mark 4), 30 to 45 minutes or until tomatoes are tender.
Yield: 6 servings
Each with: 197 g water; 164 calories (36% from fat, 11% from protein, 53% from carb); 5 g protein; 7 g total fat; 2 g saturated fat; 4 g monounsaturated fat; 1 g polyunsaturated fat; 23 g carb; 3 g fiber; 1 g sugar; 124 mg phosphorus; 67 mg calcium; 1 mg iron; 86 mg sodium; 392 mg potassium; 1036 IU vitamin A; 5 mg vitamin E; 40 mg vitamin C; 4 mg cholesterol
Diabetes Recipes: Zucchini Escarole Soup – Diabetes Recipes.
Diabetes Recipes: Zucchini Escarole Soup
This is a handy soup to have around all the time. It’s low in everything you don’t want. I eat this whenever I’m feeling really hungry. It fills me up so I don’t overeat foods that are more calorie or carbohydrate or protein intensive.
- 2 teaspoons olive oil
- 1 cup chopped onion
- 2 cups chicken or vegetable broth
- 1 cup water
- 2 cups coarsely shredded zucchini
- ¼ cup snipped fresh dill
- ½ teaspoon poultry seasoning
- 2 cups lightly packed, coarsely chopped escarole
- 1 tablespoon fresh lemon juice
- 1 teaspoon sugar
- ¼ teaspoon ground black pepper
- Salt to taste
- 1 tablespoon thinly sliced scallion (dark green part)
1 In a 2-quart nonstick saucepan, heat the oil over medium-high heat. Add the onion and cook, stirring, until slightly softened, about 2 minutes. Add the broth and water; bring to a boil.
2 Add the zucchini, dill, and poultry seasoning; return to a boil. Reduce heat and simmer, uncovered, 5 minutes.
3 Add the escarole, lemon juice, sugar, pepper, and salt; simmer, uncovered, 5 minutes longer.
Sprinkle with the scallion.
Diabetic Exchanges: ¼ bread; 1 vegetable; 1 fat
REDUCED SODIUM: Use low-sodium broth.
Diabetic Exchanges: ¼ bread; ¼ lean meat; 1 vegetable; ½ fat
Tomato Salsa – Diabetes Recipes.
LOW: calorie, fat, saturated fat, protein, carbohydrate, fiber, cholesterol, calcium, iron, magnesium, phosphorus, potassium, sodium
I was originally going to give you a recipe for homemade baked tortilla chips to go with the salsa, but they came out hard instead of crisp. I thought about where I’d gone wrong, and then I had a bright idea—just buy the chips! Use the baked chips, not the fried ones. If you have really flavorful tomatoes, you may be able to get away without using the tomato juice. Use only mild chilies (not jalapeño peppers).
- 1 cup chopped tomato
- ¼ cup chopped onion
- ¼ cup chopped canned green chilies (roasted peeled peppers), or more to taste
- 2 tablespoons tomato sauce
- 1 teaspoon lemon juice
- 6 sprigs cilantro (fresh coriander)
- Salt to taste
Place the tomato, onion, chilies, tomato sauce, lemon juice, and cilantro in a food processor. Cover and process until finely chopped. Season with salt, if using.
Diabetic Exchanges: ½ vegetable
REDUCED SODIUM: Use minced fresh jalapeño pepper to taste instead of the canned chilies.
Diabetic Exchanges: ½ vegetable
The Diabetes Holiday Recipe: Honey Cake – Diabetes Recipes.
he Diabetes Holiday Recipe: Honey Cake
y i e l d : 1 10-inch Bundt cake
- 1/3 cup matzo meal
- 1/3 cup potato starch
- 1/2 cup Splenda (sugar substitute)
- 3/4 teaspoon cinnamon
- 1/4 teaspoon nutmeg
- 8 eggs, separated
- 1/4 cup vegetable oil
- 3/4 cup honey
Preheat the oven to 325°.
Combine the matzo meal, potato starch, Splenda, cinnamon, and nutmeg in a large mixing bowl. Make a well in the center of the dry ingredients.
Place the egg yolks in the well and beat them in with a rubber spatula.
Add the oil and honey and beat until smooth. Put the egg whites in a separate bowl and use an electric mixer to whip them until they’re stiff and shiny. Gently fold a third of the egg whites into the matzo mixture. Then
fold in the remaining whites. Combine thoroughly, but do not overmix.
Prepare a 10-inch Bundt pan with cooking spray and pour the batter into the well-sprayed pan. Bake for 1 hour. When the cake is ready, a cake tester inserted in the center will come out clean and the cake will be golden brown on top.
Note: This cake will rise to the top of the pan but settle back down about a third of the way. Allow it to cool in the pan for 15 minutes and then turn it out onto a serving plate.
- Serving size: 1/16 of cake
- Starch exchanges: 1
- Fat exchanges: 1
- Calories: 132
- Calories from fat: 54
- Total fat: 6 grams
- Saturated fat: 1 gram
- Cholesterol: 106 milligrams
- Sodium: 34 milligrams
- Carbohydrate: 17 grams
- Dietary fiber: 0 grams
- Sugars: 13 grams
- Protein: 3 grams
Pinto Bean and Squash Stew – Diabetes Recipes.
Pinto Bean and Squash Stew
|Pinto Bean and Squash Stew
This unexpected combination makes a great meatless meal. Serve with crusty French bread or cornbread.
- 1 pound (455 g) dried pinto beans
- ¼ cup (40 g) chopped onion
- ½ teaspoon minced garlic
- 4 slices bacon, cubed
- 1 jalapeño pepper, seeded and chopped
- ¼ cup (25 g) minced scallions
- 1 butternut squash, peeled and diced
- 1 cup (235 ml) low-sodium beef broth
- ½ cup finely diced red onion
- ¼ cup chopped fresh cilantro
- ¾ cup (180 g) sour cream
Cover pinto beans with 3 inches (7.5 cm) of boiling water in large pot. Add onion and garlic. Cover and bake at 250°F (120°C, gas mark ½) until beans are cooked, 2 to 2½ hours. Keep warm. Cook bacon with jalapeño and scallions over low heat in large sauté pan until bacon is crisp. Add squash and broth. Cover and cook until squash is just tender, about 30 minutes. Combine beans and squash and mix gently but well. Spoon beans and squash into 6 serving bowls. Sprinkle each with red onion, cilantro, and 2 tablespoons (30 g) sour cream.
Yield: 6 servings
Each with: 137 g water; 192 calories (16% from fat, 26% from protein, 58% from carb); 11 g protein; 3 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 24 g carb; 7 g fiber; 1 g sugar; 183 mg phosphorus; 79 mg calcium; 2 mg iron; 163 mg sodium; 477 mg potassium; 293 IU vitamin A; 31 mg vitamin E; 5 mg vitamin C; 18 mg cholesterol