Note: The recipes in this column have been submited to WRPBradio by a third party. WRPBradio does not vouch for the the legitimacy of the diabetic friendly claim. If you are diabetic, please consult your physician before using any of these recipes.
~ Paula’s Apples ~
Diabetic friendly recipes
Paula has provided recipes for a diabetic Christmas dinner.
Christmas dinner
BROCCOLI SOUP
1 T. olive oil or cooking spray
½ c. old fashioned oats (oatmeal)
1 large onion, chopped
1 T. lemon juice
1 stalk celery , chopped
1 t. dried dill
2 cloves garlic, chopped
½ t. salt
2 bags frozen broccoli
Black pepper to taste
4 c. stock
Saute the onions, celery, garlic and salt, stirring often until translucent.
Add broccoli and stock, bring to a boil and the simmer for 5 minutes.
Add the oatmeal and cook gently, stirring often until broccoli is tender and the soup thickens. Remove from the heat and add lemon juice, dill and pepper. Puree the soup in a blender .
This is a pretty green soup. Decorate with a little roasted red pepper for Christmas.
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OVEN “FRIED” POTATOES
Peel potatoes and cut into wedges ( Yukon potatoes are said to have a buttery flavor). Line a jelly roll pan with tin foil and spray with cooking spray. Arrange the potato wedges on the tin foil leaving a little space between them. Sprinkle with salt, pepper and garlic powder and spray them again with cooking spray. Cook in a 400-425 degree oven until done.
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STUFFED BEEF
This is an adaptation of a recipe that I learned a long time ago. It may look complicated, but the beauty of it is that you can cook in a day or so in advance, so it is easy to serve to a group, or on a buffet table, without much fuss or mess. After cooking the meat you remove it from the juices and refrigerate it. Refrigerate the juices separately. Continue to prepare the sauce the next day and store separately. When you are ready to serve, cut the meat into 1” slices and arrange fan like on a platter. Decorate with baby spinach and tomatoes or roasted red peppers. Serve at room temperature with piping hot sauce in a gravy boat on the side.
1 eye round roast
Prepare small dishes of :
Plum tomatoes, ½" cubes
onions, ½"cubes
Green peppers, ½" cubes
garlic cloves, ½"cubes
Ham, ½"cubes
cilantro leaves (well washed)
Small pimento stuffed olives
capers
Save unused stuffing ingredients, you can mix them all together.
With a narrow bladed sharp knife, make three incisions lengthwise through the meat and stuff well with the above ingredients, alternating them randomly (When you slice the meat they will look like different colored jewels) Tie the roast in several places all the way to the ends so that the stuffing does not fall out and brown in 1-2 T. of olive oil or cooking spray. Add about 1c. broth. (I would use ham broth) Cover and simmer until tender.
Chill the meat and reserve the liquid seperately
Next day:
Remove the excess fat from the liquid. Discard the fat and bring the liquid to boiling in a sauce pan.
Blend the reserved stiffing ingredients, roasted peppers from the jar additional cilantro and a little fresh parsley in a blender and add with:
1 can tomato soup and
1 can tomato sauce to the reserved liquid.
The basis of this delicious Puerto Rican sauce is in order of amount and importance:
Onions garlic Cilantro peppers olives capers
If you can’t find cilantro use Italian parsley in the stuffing and add a couple of bay leaves to the sauce.
Another option is to use fresh basil in the stuffing and parsley and basil in the sauce. It will have a more Italian taste.
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COCOA BALL COOKIES or pie crust
3/4 c. oat flour
¼ c. whole wheat flour
¼ c. cocoa powder
½ t. baking soda
½ t. baking powder
¼ c. “zero” calorie butter spray
¼ c. yogurt butter*
1 c. Splenda
¼ c. Egg Beaters
1 t. vanilla
½ c. unsweetened grated coconut
Mix all ingredients together. Make small (1”) balls and place on a cookie sheet prepared with cooking spray. Bake 10-15 minutes at 375 degrees.
Or, press into a pie plate and up the edges to form a crust and bake for about 10 minutes.
Allow to cool completes and fill with:
DRIVEN SNOW:
1 c. light yogurt, any flavor ( I like peach ) which has been mixed with a little diced fruit and a small container of frozen fat free whipped topping, defrosted.
Freeze
Take it out a few minutes before you are ready to serve and decorate for the season with red and green maraschino cherries, or mint leaves and pomegranate seeds
*Yogurt butter is a mixture of 2 cups of plain fat free yogurt which has been drained in a coffee filter set in a strainer over a bowl in the refrigerator over night, mixed with 8 ounces of reduced fat margarine ( I like Olivio).
Thank you Graham Kerr
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GREEN BEAN CASEROLE
Preheat the oven to 400 degrees
ONION TOPPING:
2 medium peeled onions, cut in half and sliced thin
¼ c. whole wheat flour
2 T. high fiber “flake” style cereal crumbs, or bread crumbs from high fiber bread
1 t. garlic powder
¼ t. coarse grained salt
Mix all of the onion topping ingredients together and spread on a tin foil lined baking sheet. (use all of the mixture). Bake for 40-45 minutes until browned, repositioning them after every 10 minutes. ( You can do this early in the day or the day before.)
Remove from the oven. Reduce the oven temperature to 350 degrees.
CASSEROLE:
2 lbs. frozen green beans, thawed and drained
1 T. olive oil
8 ounces baby bell mushrooms, sliced
1 mudium red pepper, diced
2/3 c. low sodium chicken broth
1 c. fat free or reduced fat sour cream
Sauté the mushrooms and the red pepper in the oil until the mushrooms are browned (about 5 minutes). Add the green beans and the broth and cook until almost dry. Turn off the heat and add the sour cream. Put the green bean mixture in a casserole dish and bake covered for about 15 minutes. Uncover, top with the onion mixture and bake 10-15 minutes more.
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(End of Christmas dinner recipes)
COULD YA MAGINE CHOCOLATE CAKE
2 c. oat flour 1 c. Splenda
3 T. unsweetened cocoa powder 1 t. Baking soda
¼ t.
salt ½ t. Baking Powder
1/3 c. Butter flavored spray (not aerosol) 1 T. vinegar
1 ½ t. vanilla 1 c. cold water
Cooking spray
Preheat the oven to 350 degrees.
Combine the dry ingredients in a large bowl. Make three depressions in the dry ingredients and add the butter spray to one, the vinegar to another, and the vanilla to the last.
Mix all together gently, when blended pour into a 9” cake pan prepared with cooking spray and bake 30 – 35 minutes or until a toothpick inserted in the center comes out clean.
(I spread a little cherry all fruit spread on top, add a dollop of whipped topping and a fresh cherry. A friend of mine thought I bought it in a bakery.)
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SIMPLY WONDERFUL FRUIT AND CRÈME DESSERT
1 pkg. fruit flavored sugar free gelatin dessert
1 c. fruit flavored fat free yogurt
1 c. boiling water
fat free whipped topping
Fresh fruit in small pieces (I like berries)
In a bowl combine the gelatin powder and water. Mix well to dissolve and allow to come to room temperature. Add the cold yogurt and refrigerate, covered, until firm. Turn out onto a plate and decorate with whipped topping and fresh fruit.
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PUMPKIN BREAD
1 15 oz. can of pumpkin (not pie mix) 1/3 c. low fat milk
2 T. butter flavored spray (not aerosol) ¼ t. vinegar
½ c. liquid egg substitute 1 c. oat flour
1 c. Splenda 1.c. Fiber One Cereal
2 t. baking powder 1 t. baking soda
¼ t. salt dash ground nutmeg
¼ t. ground ginger 1/8 t. powdered Classic orange drink mix
Cooking Spray
Preheat the oven to 350 degrees.
In a large bowl mix together the dry ingredients. Add the wet ingredients including the pumpkin and mix well. Pour the batter into a 9” square cake pan prepared with cooking spray.
Bake 30 minutes or until a toothpick inserted in the center comes out clean. Allow to cool a little and then turn out onto a rack to cool completely. Cut into four quarters, and then cut each quarter into two triangles.
Good plain in the morning or with a dollop of fat free whipped topping later in the day. You can use a gelatin mold with a mechanism for releasing the pressure so that the finished dessert slides out easily from the bowl, or you can dip the bowl into hot water for a few seconds before turning it out onto the plate.
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PUMPKIN PIE
1 15 oz. can of pumpkin (not pie mix) ¾ c. Splenda
1 t/ ground cinnamon ½ t. ground ginger
½ t. salt 2 jumbo eggs, beaten
1 can fat free evaporated milk 2 T. orange juice
¼ c. water
Pour into an unbaked pie shell and bake at 400 degrees for 10 minutes, reduce heat to 350 degrees and bake 1 hour or until a knife inserted in the center comes out clean. Custard is then set. Serve with fat free whipped topping
DO NOT BAKE AND REFRIGERATE OVERNIGHT. Bottom will become soggy.
You can omit the crust and bake in a soufflé dish sprayed with cooking spray at 350 degrees for one hour. Serve with fat free whipped topping.