Special Recipes (Including Diabetic)

TASTY TUNA STEAK
Serves: 4. Source: "Light and Easy Diabetes Cuisine" by Betty Marks

• 4 (4 oz.) Tuna Steaks, 1 inch thick
• 1/2 cup basil leaves
• 1 large tomato
• 1 tablespoon virgin olive oil
• Salt and pepper, to taste
• 4 tablespoons shredded
  part-skim Mozzarella cheese
• 1 lemon, cut into wedges

Preheat broiler. Rinse fish and pat dry. Rise and dry basil leaves; chop tomato. In a large non-stick skillet, heat oil until it starts to smoke. Reduce heat, place tuna in skillet and brown on both sides. If you like fish rare, cook each side 1 minute, cook about 3 to 5 minutes total to cook through.

Remove from pan and top each piece of tuna with a layer of basil leaves and 1/4 of the chopped tomato. Season with salt and pepper and sprinkle with cheese. Broil fish about 3 inches from heat source just until cheese melts. Serve with lemon wedges.

Nutritional Information Per Serving:
Calories: 193, Cholesterol: 48mg, Carbohydrate: 3 g,
Protein: 25 g, Sodium: 192mg, Fat: 9 g
Diabetic Exchanges: 3 Low-Fat Meat, 1/2 Vegetable

INDIAN LAMB AND SPINACH
Serves: 4. Source: "Light and Easy Diabetes Cuisine" by Betty Marks

• 1 pound lean lamb
• 1 pound fresh spinach, trimmed
• 2 teaspoons virgin olive oil
• 1 onion, sliced
• 1 teaspoon ground turmeric
• 2 teaspoons ground coriander
• 2 teaspoons ground ginger
• 1/2 teaspoon chili powder
• 3 tablespoons low-fat yogurt
• 1/8 teaspoon dried leaf thyme
• 1 teaspoon prepared mustard

Trim any fat from lamb and cut into 1-inch cubes. Cut spinach into 1/4-inch strips.

In a large non-stick skillet, heat oil and saute onion until softened. Add lamb, turmeric, coriander, ginger and chili powder. Simmer, stirring, 10 minutes until meat is browned.

Stir in spinach and remaining ingredients. Cover and simmer 15 minutes, stirring occasionally. Add water if needed and simmer 15 minutes more, until meat is tender.

Nutritional Information Per Serving:
Calories: 248, Cholesterol: 81mg, Carbohydrate: 8 g,
Protein: 29 g, Sodium: 163mg, Fat: 11 g
Diabetic Exchanges: 3 Meat, 1-1/2 Vegetable

CRUNCH CHICKEN BAKE
Serves: 6. Source: "Light and Easy Diabetes Cuisine" by Betty Marks

• 1 broiler-fryer chicken (about 2-1/2 pounds)
• 1 cup buttermilk
• 1/2 teaspoon garlic powder
• 1/2 teaspoon hot or mild paprika
• 1/4 teaspoon dried leaf thyme
• 1/4 teaspoon salt
• 2 cups finely crushed cereal flakes

Preheat oven to 350 degrees F. Coat a 13x9" baking dish with non-stick cooking spray.

Cut chicken in pieces and remove skin. Rinse and pat dry. Dip chicken pieces in buttermilk.

Combine remaining ingredients in a paper or plastic bag. Place chicken in bag, shake until coated and place in baking dish. Bake 50 minutes or until crisp.

Nutritional Information Per Serving:

TURKEY PERDUE
Serves: 6. Source: "Light and Easy Diabetes Cuisine" by Betty Marks

• 1 pound turkey breast cutlet, 1/4 inch thick
• 1 tablespoon virgin olive oil
• 1 garlic clove, minced
• 1/2 pound mushrooms, sliced
• 1/2 lemon, thinly sliced
• 1 tablespoon soy flour
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1/4 teaspoon dried leaf oregano
• 1/2 cup vermouth
• 1 (14 oz) can whole artichoke hearts, drained, quartered

Cut turkey into 2-inch squares. In a large non-stick skillet, heat oil. Add turkey and cook about 2 minutes on each side. Remove and keep warm. Cook garlic, mushrooms and lemon in same skillet until tender, about 5 minutes.
Sprinkle with flour, salt, pepper and oregano. Cook, stirring, 1 minute. Add vermouth and bring to a boil, stirring until thickened. Add artichokes and turkey. Simmer 2 minutes to heat through.

Nutritional Information Per Serving:
Calories: 231, Cholesterol: 72mg, Carbohydrate: 12g,
Protein: 28g, Sodium: 192mg, Fat: 4g
Diabetic Exchanges: 3 Low-Fat Meat, 2 Vegetable

RICE PUDDING
Yield: 6 (1/2 cup) servings Source: "American Diabetes Association Forbidden Foods Cookbook"

The key to this fabulously creamy, yet nearly fat-free dessert is Arborio rice - a medium-grain rice typically used for risotto. Arborio rice releases its starch as it cooks, creating a creamy consistency. You can find it in better supermarkets and gourmet grocery stores. Like risotto, this dish must be stirred for about 20 minutes, but the results are well worth the effort. For a delicious variation, substitute ground cardamom for the cinnamon and omit the nutmeg.

• 3 cups low-fat (1%) milk
• 1/2 cup Arborio rice
• 2 tablespoons raisins, chopped
• 3 tablespoons granulated sugar
• 1 cinnamon stick, or 1/4 teaspoon ground cinnamon
• 1/8 teaspoon nutmeg
• 1 teaspoon vanilla extract
• Pinch salt
  
  

In a heavy, medium saucepan, combine the milk, rice, raisins, sugar, cinnamon, and nutmeg; bring to a boil, stirring frequently. Reduce the heat to low and simmer, stirring constantly, until the rice is tender and the pudding is creamy and beginning to thicken, about 25 minutes. (The texture should be slightly thinner than you'd like; the pudding will thicken as it cools.)

Stir in the vanilla and salt; remove and discard the cinnamon stick, if using. Pour the pudding into a serving bowl or 6 dessert cups. Let cool slightly and serve warm or chilled. The pudding will keep, covered, in the refrigerator for up to 5 days.

Nutritional Information Per Serving:
Calories: 133; Fat: 1 gram; Carbohydrates: 25 grams; Protein: 5 grams; Sodium: 74 mg; Cholesterol: 5 mg;
Exchanges: 1-1/2 Bread/Starch/Carbohydrate; 1/2 Fat-Free Milk

DIJON SALMON
Serves 2

• 3 Salmon Fillets
• 1 Tablespoon Dijon Mustard
• 1 teaspoon dill weed
• 1-1/2 Tablespoon Fat-Free Mayonnaise
  
  

Place salmon fillets skin side down in a sprayed nonstick baking dish.
Coat top of fillets with mustard, then dill, then mayonnaise.
Bake at 400 degrees F. for 25 minutes until golden brown.

Nutritional Information Per Serving:
Calories: 198; Fat: 6 grams; Carbohydrates: 3 grams; Protein: 31 grams; Sodium: 394 mg; Cholesterol: 111 mg
Diabetic Exchanges: 4 Ounces Very Lean Meat

CHEESECAKE
Yield: 10 (1 piece) servings Source: "American Diabetes Association Forbidden Foods Cookbook"

Adding a little creamy ricotta cheese instead of extra sugar makes all the difference in the recipe. Be sure to puree the cottage and ricotta cheeses until they are absolutely smooth; they give the cake its velvety texture. Make it a least a day ahead of time, to allow the flavors to blend.

• 1-1/2 cups low-fat (1%) cottage cheese
• 1/2 cup part-skim ricotta cheese
• 8 ounces Neufchatel cheese, room temperature
• 3 eggs
• 1/2 cup sugar
• 1 tablespoon vanilla extract
• 2 teaspoons fresh lemon juice
• 1/4 teaspoon salt
• 4 (2-1/2-inch-square reduced-fat graham crackers (1 oz.), finely crumbed
  
  
  

Position the oven rack in the lower third of the oven. Preheat the oven to 350 degrees F. Line a 9-inch round baking pan with a baking parchment or wax paper round and spray with nonstick cooking spray.

In a food processor, puree the cottage and ricotta cheeses until velvety smooth, at least 3 minutes.

Add the Neufchatel cheese, eggs, sugar, vanilla, lemon juice, and salt; pulse just until completely smooth, about 30 seconds.Pour into the prepared pan.

Pull the oven rack partly out. Place a large roasting pan on the rack; add the filled cheesecake pan. Carefully pour 1/2 inch boiling water into the roasting pan. Bake until the cheesecake is just starting to pull away from the sides of the pan, 40-45 minutes. Cool completely on a rack, then cover with plastic and refrigerate at least 24 hours and up to 2 days.

To unmold the cheesecake, cover the pan with tightly stretched plastic wrap then place a plate on top. Invert the pan and tap gently to release the cake; remove the parchment. Place a cake plate on the cake and invert so that the cake is right-side-up. Press the graham cracker crumbs around the sides of the cake.

Nutritional Information Per Serving:
Calories: 140; Fat: 5 grams; Carbohydrates: 15 grams; Protein: 9 grams; Sodium: 292 mg; Cholesterol: 77 mg;
Diabetic Exchanges: 1 Bread/Starch/Carbohydrate; 1 Lean Meat

SCALLOPS WITH PEA PODS
Servings: 4. Source: "Deliciously Healthy Favorite Foods Cookbook"

• 1 pound bay scallops (or sea scallops cut into 1/4 inch slices)
• 1/4 tsp. sesame oil
• 1/8 tsp. ground pepper
• 1/2 tsp. finely grated fresh ginger (or 1/4 tsp. ground ginger)
• 1 cup edible pea pods, with ends and strings removed
• 1 large clove garlic, minced
• 3/4 cup (8 oz. can) sliced bamboo shoots, drained
• 2 green onions, cut into 2 inch pieces
• 1 tablespoon cornstarch
• 1 cup chicken bouillon
• 1 tablespoon oyster sauce, optional
  
  
  

Combine scallops with sesame oil and pepper in a small bowl. Marinate 30 minutes.

In a large, heavy skillet sprayed with non-stick spray, stir-fry scallops over medium-high heat until they are opaque. (Do not crowd scallops in skillet while cooking.) Remove skillet from burner.

In a medium, heavy skillet sprayed with non-stick spray, over and cook ginger, pea pods, garlic, bamboo shoots and green onions over medium-high heat until barely tender, stirring occasionally. Remove skillet from burner and add cooked scallops. Mix cornstarch with bouillon and oyster sauce (if used).

Add to (now empty) scallop skillet, and cook over medium heat, stirring constantly, until sauce is thickened. Gently stir cooked scallops and vegetables into thickened sauce. Serve immediately.

Nutritional Information Per Serving:
Calories: 148; Fat: 1.65 grams; Carbohydrates: 11.8 grams; Protein: 21 grams; Sodium: 466 mg; Cholesterol: 38.5 mg
Diabetic Exchanges: 2-1/2 Lean Meat; 1 Bread.
Add 1 Fat exchange to meal plan.

HOT CHINESE CHICKEN SALAD
Servings: 6 (1-1/3 Cup)

• 8 ounces fresh or steamed Chinese egg noodles
• 1/4 cup 1/3-less-salt chicken broth
• 2 tablespoons reduced sodium soy sauce
• 2 tablespoons rice wine vinegar
• 1 tablespoons rice wine or dry sherry
• 1 teaspoon sugar substitute
• 1/2 teaspoon crushed red pepper
• 1 tablespoon vegetable oil, divided
• 1 clove garlic, minced
• 1-1/2 cups fresh pea pods, sliced diagonally
• 1 cup thinly sliced green or red bell pepper
• 1 pound boneless skinless chicken breasts, cut into 1/2-inch pieces
• 1 cup thinly sliced red or green cabbage
• 2 green onions, thinly sliced

Cook noodles in boiling water 4 to 5 minutes or until tender. Drain and set aside.

Combine chicken broth, soy sauce, vinegar, rice wine, sugar substitute and crushed red pepper in small bowl; set aside.

Heat 1 teaspoon oil in large nonstick skillet or wok over high heat. Add garlic, pea pods and bell pepper; cook 1 to 2 minutes or until vegetables are crisp-tender. Set aside.

Heat remaining 2 teaspoons oil in skillet. Add chicken and cook 3 to 4 minutes or until chicken is no longer pink. Add cabbage, cooked vegetables and noodles. Stir in sauce; toss to coat evenly. Cook and stir 1 to 2 minutes or until heated through. Sprinkle with green onions before serving.

Nutritional Information Per Serving:
Calories: 164; Fat: 4 grams; Carbohydrates: 9 grams;
Protein: 17 grams; Sodium: 353 mg; Cholesterol: 45 mg.
Exchanges: 1/2 Starch/Bread, 2 Lean Meat, 1 Vegetable