RECIPE CORNER
Send your great food ideas to the editor. Your recipes will be evaluated by dietitians, and if necessary, adjusted to make them more diabetically appropriate. Then he gets to taste them...
Espanola Rice
from Ms. Belver Ladson of New York, NY
Ingredients:
2 tablespoons fat-free chicken broth
1 cup fat-free rice (raw)
1/4 cup chopped onion
1/2 cup sliced green pepper
2 teaspoons chili powder
1 cup crushed tomatoes
2 cups water
Instructions:
Lightly spray a large nonstick skillet with nonfat cooking spray. Add the chicken broth. Heat over medium-high heat. Stir in the rice and cook until the rice is lightly browned. Add the remaining ingredients. Cover and simmer over low heat for approximately twenty (20) to twenty-five (25) minutes until all the liquid has been absorbed.
Makes 4 Servings (approximately 3/4 to 1 cup each). Per Serving: 154 calories; 33 grams carbohydrates; 0 mg cholesterol; 4 grams protein; less than 1 gram of fat. Exchanges: 2 carbohydrates.
Cuban Black Beans
from Hazel Trujillo of Miami, FL
Ingredients:
1 can black beans (15-1/2 oz.) rinsed and drained
1 small onion, chopped
1 small green pepper, chopped
1/2 cup green olives with pimentos, chopped
1/2 cup sherry or red wine
1/2 teaspoon cumin powder
1/2 teaspoon dried oregano
1 tablespoon olive oil
Instructions:
Place all ingredients in a pot. Bring to a boil. Bring heat down to a simmer, for 10 to 15 minutes, or until onions and peppers are soft.
Pour over white or brown rice. Makes six servings. Serving Size: 1/2 cup.
Per Serving: 125 calories, 15gm carbohydrate, 4gm fat, 2gm protein. Exchanges: 1 carbohydrate, 1 fat. (Please count 1/3 cup rice as an additional carbohydrate exchange.)
Chicken Florentine
from Boone Hospital Center of Columbia, MO
Ingredients:
8 4-oz. boneless, chicken breast halves, skinned
1 10-oz. package frozen chopped spinach vegetable cooking spray (like Pam)
1/2 cup diced celery
1/4 cup diced onion
1 tsp. peeled, grated gingerroot
2 cloves minced garlic
1 1/2 oz. crumbled bread
1/4 tsp. salt
1/8 tsp. pepper 1 egg white
4 oz. non-fat cream cheese
2 tbsp. non-fat Parmesan topping
1/3 cup fine bread crumbs
1/4 tsp. paprika
1/4 tsp. garlic powder
1 medium tomato, cut into 8 wedges (optional)
Instructions:
Place each chicken breast half between 2 sheets of heavy- duty plastic wrap, and flatten to 1/4 inch thickness, using a meat mallet or a rolling pin. Set aside. Place spinach between paper towels, and squeeze until barely moist; set aside. Coat a non-stick skillet with vegetable cooking spray, and place over medium-high heat until hot. Add diced celery, onion, grated ginger root and minced garlic; saute mixture until tender. Remove from heat; stir in spinach, crumbled bread, salt, pepper and egg white. Spread 1/2 oz. cream cheese (approximately 1 tbsp.) thinly on each chicken breast half. Top each with 1/4 spinach mixture and spread evenly. Roll up lengthwise, and secure with wooden picks. Combine bread crumbs, Parmesan cheese, paprika and garlic powder. Spray each rolled breast lightly with cooking spray and roll in bread crumbs mixture. Place chicken rolls on a rack coated with cooking spray; place rack in a shallow roasting pan. Bake at 350 degrees for 35-45 minutes until chicken is done and lightly browned. Remove wooden picks from chicken. Garnish with tomato wedges, if desired. Makes 8 servings.
Diabetic Exchange: 3 meats (lean), 1/2 carbohydrate; Per serving: 215 calories, 4g fat, 10g carbohydrate, 1g sat. fat, 340mg sodium, 32g protein.
CORRECTION:
Unbelievable Chocolate Kahlua Cake
from Marylin Helton "Cinnamon Hearts" Magazine
FROM THE EDITOR: Last issue, VOICE Vol. 13, #2, we published this recipe, as we received it. Its author just advised us that its dietary analysis and exchanges were incorrect, and advised us to print the following correction. The exchanges are increased, and the serving size has been reduced.
Ingredients:
1 (18.25 oz.) Light Devil's Food Cake Mix (such as Sweet Rewards)
1 small (1 oz.) box sugar free, instant chocolate pudding mix
1 cup nonfat vanilla yogurt
1/4 cup canola oil
1/3 cup skim milk
1 large egg + 3 large egg whites
1/3 cup Kahula liqueur (may substitute water if desired)
1/3 cup semisweet chocolate chips Baking Cocoa (powder, sufficient to dust the pan))
Directions:
1. Preheat oven to 350F.
2. Coat a 12-inch Bundt pan with nonstick cooking spray and dust with cocoa.
3. Place all ingredients except chocolate chips in a large bowl. Beat with mixer for 2 minutes or until well blended. Stir in chocolate chips.
4. Pour batter into prepared pan and bake for 50 minutes, or until toothpick inserted in middle comes out clean. Cool before cutting. Makes 18 servings.
Nutritional Information:
Per Serving: 205 cal; 8g fat; 31g carb; 3g protein; 13mg cholesterol; 209mg sodium. Diabetic Exchanges: 2 bread/starch; 1 1/2 fat.
Courtesy of "Cinnamon Hearts--The Art of Living a Winning Diabetic Lifestyle," PO Box 578340, Modesto, CA 95357-8340. Published bi-monthly.