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Easy Diabetic Recipes - Filling lunch boxes with delicious, healthy, and easy meals.
November 20, 2009
Well, welcome new subscribers to Delicious Diabetic and hello to all of the faithful readers.
Thanksgiving is upon us. Well, i suppose maybe right on top of us! With only about 6 days to go, now is the time to finalize your Thanksgiving menu and star shopping.
In this newsletter of Delicious Diabetic I hope you find a new Thanksgiving favorite that helps you host a most delicious Thanksgiving dinner this year.
So, as always I hope you.....
All Important Diabetic Cooking Tips1. Skip the skin. Most of the fat in turkey and other poultry is in the skin. Leave it on during roasting to help keep the meat moist, but don't plant to eat it.
2. Pitch a tent. Rather than basting with butter or using a self basting bird, ti ensure moist meat, cover the bird with a foil tent at the start of roasting. Remove the foil an hour before the turkey is done so the skin can turn a golden brown.
3. Stir up a sauce. Instead of making gravy from fatty meat drippings, stir together a can of reduced-sodium chicken broth and a spoonful of flour, then thicken on the range top.
4. Stuff with whole grains. Use whole grain bread in your stuffing or switch to a wild rice or bulgur stuffing to increase fiber. Moisten the stuffing with reduced sodium chicken broth instead of butter.
5. Pass on peeling. Mash potatoes with the peel on for a little extra fiber. Also, cut fat by skipping the butter and using fat free milk instead of cream or whole milk.
6. Say yes to yogurt. Serve baked potatoes with plain yogurt instead of butter or sour cream.
7. Glaze with juice.Top sweet potatoes with apple cider thickened wtih a little cornstarch instead of marshmallows, brown sugar, or a caramel glaze.
8.Plan a new take on beans. Skip the traditional green bean casserole with its high fat, creamy sauce and friend onions on top. Instead try fresh green bean casserole with steamed green beans and onions. SEE THE RECIPE BELOW!
9.Lighten pumpkin pie. Eliminate some of the fat, carbs, and calories from dessert by looking for a pumpkin pie recipe that uses egg product instead of eggs and low fat evaporated milk instead of cream. SEE THE RECIPE BELOW!
10. Opt out of apple pie. Instead of high carb apple pie, saute apple slices in a little butter and cinnamon and serve them over vanilla frozen yogurt. Cinnamon in food can even help with blood sugar.
Roast Turkey With Cranberry Stuffing Recipe
Turkey is the center piece of the Thanksgiving table. So, make it a good one. A delicious turkey recipe with
Fresh Green Bean CasserolePrep: 20 minutes
Bake: 25 minutes
Makes: 10 Servings
1 1/2 pounds fresh green beans,trimmed
1. Preheat oven to 375 degrees. In covered large saucepan, cook green beans in small amount of boiling water for 10 to 12 minutes or until crisp-tender. drain and set aside.
Per serving: 107 cal, 3g total fat, 7mg chol, 148mg sodium, 14g carbs, 3g fiber, 4g pro.
Pesto Mashed PotatoesPrep: 15 min.
Cook: 20 min
Makes: 12 servings
1/4 cup pesto
1. Let pesto stand at room temperature while preparing potatoes.
Per Serving: 199 cal,8g total fat, 15mg chol, 124mg, 27g carb, 2g fiber, 6g pro.
Can't Be Beet Cranberry Relish
Prep: 2o min
Cook: 35 min
Chill: 2 to 48 hour
Makes: 8 servings
1 large red beet
1. Cut off all but 1 inch of beet steam and root. Do not peel. In covered large saucepan, cook beet in enough boiling salted water to cover for 35 to 40 minutes or until tender/drain. cool slightly. Slip off skin, coarsely shop beet.
2. In small saucepan, combine cranberries, apple juice concentrate, the water, salt, fennel seeds, and pepper.
3. Bring to boiling, reduce heat. Simmer, uncovered, about 3 minutes or until cranberries pop. Cool slighly. Stir in beet and fennerl. Cover and chill for 2 to 48 hours.
Per Serving: 31 cal, 0g fat, omg chol, 92 mg sodium, 7g carb, 1g fiber, 0g pro.
Light And Luscious Pumpkin PiePrep: 30 min
Bake: 40 min
Makes: 10 Servings
1. Preheat oven to 450 degrees. prepare oil pastry. On well floured surface, roll dough into 12 inch circle. To transfer pastry, carefully wrap it around rolling pin, unroll into 9 inch pie plate. Trip to 1/2 inch beyond edge of pie plate. Fold under extra pastry, crimp edge. Do not prick. Line pastry with double thickness of foil. Bake for 8 minutes Remove foil. Bake for 5 minutes more. Cool on wire rack, and reduce oven temp to 375 degrees.
2. For filling, in medium brown, combine pumpkin, sugar, honey, cinnamon, ginger, and nutmeg. Add egg product and vanilla, beat lightly with form just until combined. Slowly stir in evaporated milk. Pour filling into cooled pastry shell.
3. To prevent overbrowning, cover edge of pie with foil. Bake for 40 to 45 minutes or until filling appears set. cool on wire rack. cover and chill within 2 hours. If desired, sere with dessert tipping.
4. OIL PASTRY: In medium bowl, combine 1 1/3 cups all purpose flour and 1/4 teaspoon salt. Add 1/3 cup cooking oil and 3 tablespoons fat free milk; stir lightly with fork. Form dough into ball.
Per Serving: 195 cal, 8 g total fat, 1 mg chol, 108 mg sodium, 28g carb, 2g fiber, 5g prot.
CONGRATS!!!!Jenny from Culver City California is our big October winner! She is our first winner of a 50 dollar amazon gift card. She fixed one of our recipes and submitted a photo and review! Thank you for all of those submissions. November is still rolling, and we will accept recipes and photos up until the 30th. SEE BELOW FOR DETAILS!
Coming In The December Newsletter......
Delicious Christmas recipes..... yum!
Pass it on and share the great recipes and information. Tell your friends and family too
sign up here!
I'd also love to hear your feedback. Would you like me to touch on something else in these monthly
newsletter. Keep in touch!
Alisa Roberts www.easy-diabetic-recipes.com
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