This issue, all recipes are from The Eating Well Diabetes Cookbook, by Joyce Hendley and Eating Well magazine, published 2005 by Countryman Press. Reprinted with permission.
MIXED GREENS WITH BERRIES & HONEY-GLAZED HAZELNUTS
(makes four 2-1/2 cup servings, with 1/3 cup dressing)
Ingredients:
NUTS:
1 teaspoon extra-virgin olive oil
1 teaspoon honey
1/4 cup chopped hazelnuts or walnuts
DRESSING:
1/3 cup raspberries, blackberries, and/or blueberries
2 tablespoons extra-virgin olive oil
1 tablespoon balsamic vinegar
1 tablespoon water
1 teaspoon Dijon mustard
1 small clove garlic, peeled and crushed
1/2 teaspoon honey
1/8 teaspoon salt, or to taste
pepper to taste
2 tablespoons finely chopped shallots
SALAD:
10 cups mesclun salad greens (about 8 ounces)
1 cup blackberries, raspberries, and/or blueberries
1/2 cup crumbled feta or goat’s cheese (4 ounces)
To Prepare Nuts: Preheat oven to 350 degrees. Coat a small baking dish with
cooking spray. Combine oil and honey in a small bowl. Add nuts; toss to coat.
Transfer to the prepared baking dish and bake, stirring from time to time, until
golden (10 to 14 minutes). Allow to cool.
To Prepare Dressing: Combine berries, oil, vinegar, water, mustard, garlic, honey, salt, and pepper in a blender or food processor. Blend until smooth. Transfer to a small bowl, and stir in the shallots.
To Prepare Salad: Just before serving, place the greens in a large bowl. Drizzle the dressing over the greens, and toss to coat. Divide the salad among four plates. Scatter berries, cheese, and glazed nuts over each salad; serve immediately.
Each Serving: 232 calories, 17g fat, 17mg cholesterol, 16g carbohydrate, 7g protein, 6g fiber. 349mg sodium. Exchanges: 2 vegetable, 1 medium-fat meat, 2 fat.
OVERNIGHT OATMEAL
(makes eight one-cup servings)
Ingredients:
8 cups water
1/3 cup dried cranberries
1/3 cup dried apricots, chopped
1/4 teaspoon salt, or to taste
2 cups steel-cut oats
Note: Steel-cut oats, sometimes called “Irish oatmeal,” are unlike regular oatmeal. They look, instead, like small pebbles. They are actually toasted oat groats—the oat kernel that has been removed from the husk—then cut into two or three pieces. It is important to use these and not old-fashioned oats; “regular” oats become too soft during slow-cooking.
Instructions:
Combine water, oats, dried cranberries, salt, and dried apricots in a 5- or
6-quart slow-cooker. Turn heat to low. Put the lid on and cook until the oats
are tender and the porridge is creamy; seven to eight hours.
Stovetop Variation:
Halve the above recipe; this should accommodate the size of most double boilers.
Combine 4 cups water, 1 cup steel-cut oats, 3 tablespoons dried cranberries,
3 tablespoons dried apricots, and 1/8 teaspoon salt, in top of double boiler.
Cover, and cook over boiling water for about 1-1/2 hours, checking the water
level in the bottom of the double boiler from time to time.
Each serving: 193 calories, 3g fat, 0mg cholesterol, 35g carbohydrate, 6g protein, 9g fiber, 78mg sodium. Exchanges: 2 starch, 1/2 fruit.
ZUCCHINI FRITTATA
(makes two servings)
Ingredients:
4 teaspoons extra-virgin olive oil, divided
1 cup diced zucchini (1 small)
1/2 cup chopped onion
1/2 cup grape tomatoes or cherry tomatoes, halved
1/4 cup chopped fresh mint leaves
1/4 teaspoon salt, divided fresh ground pepper to taste
4 large eggs
1/3 cup crumbled goat cheese (2 ounces)
Each Serving: 376 calories, 28g fat, 445mg cholesterol, 11g carbohydrate, 21g
protein, 3g fiber, 591mg sodium. Exchanges: 2 vegetable, 2 medium-fat meat,
1 high-fat meat, 2 fat.
Instructions:
Heat 2 teaspoons oil in a 10-inch non-stick skillet over medium heat. Add zucchini
and onion; cook, stirring often, for 1 minute. Cover and reduce heat to medium
low; continue to cook, stirring occasionally, until the zucchini is tender but
not mushy, 3 to 5 minutes. Add tomatoes, mint, basil, 1/8 teaspoon salt, and
a grinding of pepper; increase heat to medium-high and cook, stirring, until
the moisture has evaporated, 30 to 60 seconds.
Whisk eggs, the remaining 1/8 teaspoon salt, and a grinding of pepper in a large bowl until blended. Add the zucchini mixture and cheese; stir to combine. Pre-heat the broiler. Wipe out the pan, and brush it with the remaining 2 teaspoons oil; place over medium-low heat. Add the frittata mixture and cook, without stirring, until the bottom is light golden, 2 to 4 minutes. As it cooks, lift the edges and tilt the pan, so uncooked egg will flow to the edges.
Place the skillet under the broiler, and broil until the frittata is set and the top is golden, 1-1/2 to 2-1/2 minutes. Loosen the edges, and slide onto a plate. Cut into wedges and serve.
MIXED-BERRY ALMOND GRATIN
(makes six servings)
Ingredients:
1/3 cup slivered almonds (1-1/4 ounces)
1/2 cup granulated sugar or Splenda Granular
2 tablespoons all-purpose flour
pinch of salt
1 large egg
1/3 cup firm silken low-fat tofu
1 tablespoon butter, softened
1/4 teaspoon pure almond extract
3 cups mixed berries, such as raspberries, blackberries, and blueberries
Confectioner’s sugar for dusting
Instructions:
Preheat oven to 400 degrees. Coat a 1-quart gratin dish or a 9-inch pie pan
with cooking spray. Spread almonds in a shallow baking pan and bake until light
golden and fragrant, 4 to 6 minutes. Let cool.
Place sugar or Splenda, flour, salt, and almonds in a food processor; process until finely ground. Add egg, tofu, butter, and almond extract; process until smooth. Spread berries evenly in the prepared gratin dish. Scrape the almond mixture over the top, spreading evenly.
Bake the gratin until light golden and set, 40 to 50 minutes. Allow to cool for at least 50 minutes. Dust with confectioner’s sugar; serve warm.
Per serving: 195 calories, 7g fat, 40mg cholesterol, 30g carbohydrate, 4g protein, 4g fiber, 48mg sodium. (If Splenda is used instead of sugar (per serving): 138 calories, and 16g carbohydrate.) Exchanges: 1 fruit, 1 other carbohydrate, 1 fat.
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