Diabetic Recipes

Brunch - Sausage-Egg Muffins
Soup - Chicken Tortilla Soup
Vegetarian - Stuffed Portabellos
Seafood - Lazy Man's Lemon Sole
Side Dish - Sweet Car-tato Bake
Dessert - Vanilla Cupcakes

Sausage-Egg Muffins
Serves:  6
Source:  Cook Once, Eat For A Week
by Jyl Steinback (www.AmericasHealthiestMom.com)

¼ lb. Morningstar Farms Crumbles
        (textured soy protein)
¼ cup chopped green bell pepper
¼ cup chopped green onions
1 cup egg substitute
2 large egg whites
¼ cup chopped tomato, drained well
¾ cup shredded nonfat cheddar cheese

Preheat oven to 350°F. Spray 6 large muffin cups with cooking spray. Spray nonstick skillet with cooking spray; add Morningstar Farms Crumbles, bell pepper and green onions to skillet. Cook, stirring frequently, until pepper and onions are softened and crumbles are browned. Remove skillet from heat.
Combine egg substitute, egg whites and tomato in medium bowl; add vegetable mixture and ¼ cup cheese. Stir until ingredients are combined.
Divide mixture among muffin cups and sprinkle with remaining cheese. Bake 20 to 25 minutes, until eggs are set and muffins are lightly browned.
Refrigerate egg muffins and heat in microwave on High 1 to 2 minutes for a quick on-the-go breakfast, lunch or snack.

Chicken Tortilla Soup
Serves:  8
Source:  Cook Once, Eat For A Week
by Jyl Steinback (www.AmericasHealthiestMom.com)

8 cups + 2 tbsp. nonfat chicken broth, divided
1 cup chopped onion
2 tsp. minced garlic
¼ cup chopped green chiles
2 cups cubed, cooked low-fat chicken
1 cup frozen corn kernels
½ cup frozen bell pepper strips
¼ cup chopped fresh cilantro
1 tbsp. lime juice
2 tsp. cumin
Baked tortilla chips

Spray large soup pot with cooking spray; add 2 tablespoons chicken broth and heat over medium-high heat. Add onion, garlic and chiles to pot; cook, stirring frequently, 3 to 5 minutes, until softened. Add remaining broth, chicken, corn, bell pepper, cilantro, lime juice and cumin; bring to a boil over high heat. Reduce heat to low and simmer 10 to 15 minutes.
Soup can be refrigerated or frozen; reheat on stovetop or in microwave oven.
Just before serving, garnish with baked tortilla strips.

Stuffed Portabellos
6 large portabello mushrooms
⅓ cup + 1 tbsp. vegetable broth
¾ tsp. garlic powder
¾ cup chopped onion
1½ tsp. minced garlic
1½ cups chopped tomatoes
2 tsp. Italian seasoning
½ cup seasoned bread crumbs
3 tbsp. grated nonfat Parmesan cheese
¾ cups shredded nonfat mozzarella cheese
¼ cup shredded reduced-fat mozzarella cheese

Preheat oven to 425°F. Spray shallow baking dish with cooking spray. Remove stems from mushroom caps; chop and set aside.
Place mushroom caps, smooth side down, in baking dish; pour ⅓ cup vegetable broth over mushrooms. Sprinkle with garlic powder; cover dish with foil and bake 13 to 15 minutes, until tender.
Spray nonstick skillet with cooking spray; add 1 tablespoon vegetable broth and heat over medium-high heat. Add onion and garlic to skillet; cook, stirring occasionally, until onion is transparent and softened. Add mushroom stems, tomatoes and Italian seasoning; cook, stirring frequently, until vegetables are tender, 5 to 6 minutes.
Remove from heat; sir in bread crumbs and Parmesan cheese and mix well. Divide mixture among mushroom caps. Combine cheeses in plastic bag; shake until mixed. Sprinkle cheese over mushroom caps.
If not serving immediately, cover with plastic wrap or foil and refrigerate until ready to serve. Preheat broiler on high heat; remove wrap and broil mushrooms until cheese is melted and lightly browned.

Lazy Man's Lemon Sole
Serves:  4
Source:  Cook Once, Eat For A Week
by Jyl Steinback (www.AmericasHealthiestMom.com)

1-lb. sole fillet
½ cup fresh lemon juice
2 tbsp. grated nonfat Parmesan cheese
¾ tsp. lemon pepper
Lemon slices, for garnish (optional)

Spray shallow baking dish with cooking spray. Place sole in baking dish; pour lemon juice over top, cover with plastic wrap and refrigerate at least 1 hour. Line broiler pan or baking sheet with foil and spray with cooking spray.
Remove fish from baking dish and place on baking sheet; sprinkle with Parmesan cheese and lemon pepper. Broil 4 to 5 minutes, until fish flakes easily with a fork. Garnish with lemon slices, if desired.

Sweet Car-tato Bake
Serves:  6
Source:  Cook Once, Eat For A Week
by Jyl Steinback (www.AmericasHealthiestMom.com)

8 cups water
12-oz. pkg. frozen crinkle-cut carrot slices
3 medium sweet potatoes, peeled and cubed
¼ cup egg substitute
2 tbsp. nonfat sour cream
¾ tsp. onion powder
¼ tsp. pepper
⅔ cup shredded nonfat cheddar cheese

Pour water into Dutch oven; bring to a boil over high heat. Add carrots and potatoes to boiling water and cook 8 to 10 minutes until crisp-tender. Reduce heat to medium-high and cook, covered, until carrots and potatoes are softened.
Drain well; mash carrots and potatoes until smooth. Stir in egg substitute, sour cream, onion powder and pepper; mix well. Stir in cheese and mix until blended.
Transfer to casserole; dish can be covered, frozen and baked later (after complete thawing) or baked in preheated 350°F oven 40 to 45 minutes.

Vanilla Cupcakes
Serves:  24
Source:  Cook Once, Eat For A Week
by Jyl Steinback (www.AmericasHealthiestMom.com)

2¼ cups all-purpose flour
1 cup sugar
½ cup powdered sugar
1 tbsp. baking powder
¼ cup applesauce
¾ cup skim milk
1½ tsp. vanilla extract
¾ cup egg substitute

Preheat oven to 350°F. Spray 24 muffin cups with cooking spray or line with fluted paper liners.
In a large bowl, combine flour, sugars and baking powder; mix until ingredients are blended. Add applesauce, skim milk, vanilla extract and egg substitute to flour mixture; beat with electric mixer until smooth and creamy.
Spoon batter into muffin cups, filling half to two-thirds full; bake 22 to 25 minutes, until toothpick inserted in centers come out clean. Cool 10 minutes; remove from pan and cool completely.
Cupcakes can be frozen at this point. Top cupcakes with low-fat frosting or powdered sugar, or decorate with a variety of sprinkles if desired, before or after freezing.