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Defeat Diabetes Foundation

Defeat Diabetes
Foundation
150 153rd Ave,
Suite 300
Madeira Beach, FL 33708

Healthy and Tasty Recipes - Good for Diabetics!

December 2007

This month's recipes are very varied, but do have two things in common: They all could be considered "Comfort Food" and are all lower in sodium.

Defeat Diabetes Foundation strives to find delicious recipes and one of our requirements in our search is "low sodium" for optium health.

French Toast Casserole

Savory Walnut Mini Scones

Southwestern Black Bean Cakes with Guacamole

Tandoori Chicken
Vegetable Casserole
Banana Split Ice Cream

French Toast Casserole
Source: Meals Matter
Organized Home

This is a great recipe that can be prepped ahead of time.

Ingredients

1 lb.	Loaf Italian Bread
8 oz.	Low fat cream cheese
1/2 cup	Sugar, divided
1/2 tsp.	Vanilla essence
1/2 cup	Chopped pecans, optional
4	Eggs
2 cups	Milk
1 tsp.	Cinnamon
2 tbs.	Butter, melted

Preparation

Cut bread into cubes, place half in greased 9x13" pan. Microwave the cream cheese to melt, stirring midway. Once melted, add half the sugar. Pour this mix over the bread cubes (will not completely cover). Sprinkle nuts over cream cheese layer. Top with remaining bread cubes. In a bowl, beat the remaining sugar, eggs, milk, cinnamon and melted butter together. Pour over bread cubes. Freeze at this point or let sit overnight in fridge. Bake at 350 degrees for 35 minutes. Serve with warm syrup or fruit toppings.

Nutrient Information

404	Calories
17 g	Total Fat
8 g	Saturated Fat
2.3 g	Polyunsaturated Fat
49 g	Carbohydrates
15 g	Protein
525 IU	Vitamin A
4 mg	Vitamin C
153 mg	Calcium
393 mg	Sodium
2.5 mg	Iron
3 g	Fiber

Savory Walnut Mini Scones
Source: Meals Matter
www.walnuts.org

These tiny scones are perfect for an appetizer platter. Fill with carpaccio, prosciutto, shaved roast beef or smoked salmon. Top with horseradish & sour cream mixture, mustard or chutney and garnish with fresh herbs.

Ingredients

2 cups	All purpose flour
2/3 cup	Finely chopped toasted walnuts
4 teaspoons	Baking powder
½ cup	Butter
¾ cup	Lowfat (1%) milk, divided
24	California walnut halves (optional)

Preparation

In large bowl combine flour, walnuts and baking powder. Using a pastry blender or 2 knives, cut in butter until mixture resembles coarse crumbs.

Remove 2 tablespoons milk and set aside; add remaining milk to flour mixture and stir until just moistened.

Turn dough out onto lightly floured surface; knead lightly a few times until smooth. Roll or pat out dough to 3/4 inch thickness; cut into 1-1/2 inch rounds using lightly floured cutter.

Place on ungreased baking sheets. Brush tops with reserved milk; if desired, top each with a walnut half, pressing slightly into dough.

Bake in 425ºF oven 10-12 minutes or until golden brown.

Cook's Notes

Makes 24 servings.

Nutrient Information

107	Calories
7.3 g	Total Fat
2.8 g	Saturated Fat
2.7 g	Polyunsaturated Fat
9 g	Carbohydrates
2 g	Protein
124 IU	Vitamin A
0 mg	Vitamin C
57 mg	Calcium
84 mg	Sodium
0.7 mg	Iron
1 g	Fiber

Southwestern Black Bean Cakes with Guacamole

Source: Meals Matter
Better Homes & Gardens

Terrific "burgers" topped with gucamole for a nutritious entree or appetizer.

Ingredients

2 slices	Whole wheat bread, torn
3 tablespoons	Fresh cilantro
2 cloves	Garlic
1 (15-ounce) can	Black beans, rinsed and drained
1 (7-ounce) can	Chipotle peppers in adobo sauce
1 tsp	Ground cumin
1 large egg
1/2	Medium avocado, seeded and peeled
1 tbsp	Lime juice
1	Small plum tomato
1 bag	Baked tortilla chips (optional)
1	Medium orange, cut into wedges (optional)

Preparation

1. Place torn bread in a food processor bowl or blender container. Cover and process or blend until bread resembles coarse crumbs. Transfer crumbs to a large bowl and set aside. Next, process or blend cillantro and garlic until finely chopped. Add beans, 1 of the chipotle peppers, 1 to 2 teaspoons of the adobo sauce (reserve remaining peppers and sauce for another use), and cumin. Process or blend using on/off pulses until beans are coarsely chopped and mixture begins to pull away from sides. Add mixture to bread crumbs in bowl. Add egg; mix well and shape into four 1/2-inch-thick patties.

2. Grill patties on the lightly greased rack of an uncovered grill directly over medium heat for 8 to 10 minutes or until patties are heated through, turning once.

3. Meanwhile, for guacamole, in small bowl mash avocado. Stir in lime juice. Season with salt and pepper. Serve patties with guacamole and tomato.

4. If desired, for burger baskets, place the bean cakes on a bed of purchased baked tortilla chips in a lined basket or bowl and garnish with orange wedges. Makes 4 servings.

Cook's Notes

Make-Ahead Tip: Up to 24 hours in advance, prepare guacamole, cover, and refrigerate.

Nutrient Information

178	Calories
7g	Total Fat
1g	Saturated Fat
25g	Carbohydrates
11g	Protein
478 mg	Sodium
9g	Fiber

Tandoori Chicken

Source: Meals Matter
Dairy Council of California

Lots of strong flavors, use your best judgment if you or your family members tend to avoid spicy foods. Cardamom is a strong spice and is relatively pricey, a substitution of 1 tsp curry powder is also good with this recipe.

Ingredients

1 cup	Plain nonfat yogurt
1/2 cup	Lemon juice
5	Garlic cloves, crushed
2 tbsp	Paprika
2 tsp	Ground cardamom
1 tsp	Ground ginger
1 tsp	Crushed hot red pepper flakes (for a milder flavor: 1/2 crushed red pepper flakes 1/2 chopped roasted red pepper)
6	Skinless, boneless chicken breasts

Preparation

Combine yogurt, lemon juice, garlic, paprika, cardamom, ginger and red pepper flakes in a blender.

Process until smooth.

Cut slashes in chicken and place in a shallow casserole dish.

Add half of the yogurt mixture, reserving the remainder.

Cover and chill for about 15 minutes.

Preheat oven to 400 degrees F.

Spray another shallow baking dish with cooking spray.

Remove and drain chicken.

Discard yogurt mixture in dish.

Place chicken in prepared dish.

Brush chicken with reserved yogurt.

Bake for 20 minutes or until juices run clear when meat is pierced.

Serve immediately.

Cook's Notes

**Leftovers are good in a casserole, chopped with rice and peas. Bake at 400 for 15 minutes.

Nutrient Information

165	Calories
1.9g	Total Fat
0.5g	Saturated Fat
0.5g	Polyunsaturated Fat
7.8g	Carbohydrates
30g	Protein
15 mg	Vitamin C
76 mg	Calcium
101 mg	Sodium
1.5 mg	Iron
1.2g	Fiber

Vegetable Casserole

Source: Meals Matter

Great vegetable dish that even children love to eat.

Ingredients

1/4 c	Melted butter
1/4 c	Flour
2 c	Milk
8 oz.	Cream cheese
	Cauliflower, broccoli, onion, and carrots
1/2 c	Grated cheese

Preparation

Melt butter, add flour and cook until bubbly. Add 2 cups milk and 8 ounces cream cheese. Cook until thick. Parboil cauliflower, broccoli, onion, and carrots. Put in a casserole dish and cover with white sauce. Sprinkle grated cheese over top of casserole. Bake at 350 until bubbly; about 30 minutes.

Nutrient Information

274	Calories
23 g	Total Fat
14 g	Saturated Fat
1 g	Polyunsaturated Fat
11 g	Carbohydrates
7 g	Protein
4085 IU	Vitamin A
19 mg	Vitamin C
144 mg	Calcium
245 mg	Sodium
1 mg	Iron
1 g	Fiber

Banana Split Ice Cream

Source: Meals Matter
Taste of Home

This lightened-up ice cream dessert has all the flavors of a banana split. Needs to refrigerate overnight plus cranking time.

Ingredients

5 cups	Fat-free milk, divided
1 cup	Egg substitute
2 cans	(14 oz each) fat-free sweetened condensed milk
2	Medium ripe bananas, mashed
2 tablespoons	Lime juice
1 tablespoon	Vanilla extract
3/4 cup	Fat-free chocolate ice cream topping
1/2 cup	Chopped pecans
1/4 cup	Chopped maraschino cherries

Preparation

In a heavy saucepan, combine 2-1/2 cups fat-free milk and egg substitute. Cook and stir over low heat until mixture is thick enough to coat a metal spoon and reaches at least 160, about 10 minutes. Remove from the heat; set pan in ice and stir to cool quickly.

Pour into a large bowl; stir in condensed milk and remaining fat-free milk. Cover and refrigerate overnight. Combine bananas, lime juice and vanilla; stir into milk mixture.

Fill ice cream freezer two-thirds full; freeze according to manufacturer's directions. Refrigerate remaining mixture until ready to freeze. Spoon each batch into a large freezer-safe container; gently fold in chocolate topping, pecans and cherries. Store in refrigerator freezer.

Yield: about 2-1/2 quarts