Fast and Simple Diabetes Menus Over 125 Recipes and Meal Plans for Diabetes Plus Complicating Factors by Betty Wedman-St. Louis

Author:Betty Wedman-St. Louis [Louis, Betty Wedman-St.]
Language: eng
Format: epub
Published: 2005-09-16T09:55:10+00:00

Recipes

111

Vegetables and Vegetarian Delights

Vegetables are more than just side dishes. They also can be the basis of satisfying main courses packed with vitamins and minerals.

When possible, for mouthwatering flavor and maximum nutrition, choose recipes that feature seasonal and locally grown produce.

Pasta with Pesto

1⁄4 cup olive oil

1⁄4 cup grated Parmesan cheese

1⁄4 cup chopped fresh parsley

1⁄4 cup chopped fresh basil leaves or 2 tablespoons dried basil 1 clove garlic, minced

1 pound pasta, uncooked

Combine olive oil, cheese, parsley, basil, and garlic in blender or food processor. Process until smooth. Cook pasta in unsalted boiling water according to package directions until fork tender. Drain pasta.

Toss with pesto sauce. Serve hot.

Makes 4 servings.

One serving 2 starches 1 medium-fat meat 2 fats Calories per serving 368

Protein 14 g

Carbohydrates 33 g

Fat 12 g

Sodium 66 mg

Cholesterol 47 mg

112

Fast and Simple Diabetes Menus

Penne with Spinach and Goat Cheese

12 ounces penne or other tubular pasta

1 tablespoon olive oil

1 clove garlic, minced

1 pound fresh spinach leaves, washed, stems removed 1⁄4 cup (2 ounces) goat cheese

1 tablespoon finely chopped fresh rosemary leaves or 1 teaspoon dried rosemary, crushed

1⁄4 cup toasted pine nuts or walnuts

Cook pasta in boiling water according to package directions. While pasta is cooking, combine oil and garlic in skillet. Sauté 1 minute. Add spinach to skillet. Stir to coat spinach leaves. Add goat cheese and rosemary to spinach mixture. Drain pasta, and stir into spinach and goat cheese.

Just before serving, sprinkle with nuts.

Makes 4 servings.

One serving 3 starches 2 fats 1 vegetable Calories per serving 380

Protein 18 g

Carbohydrates 48 g

Fat 12 g

Sodium 153 mg

Cholesterol 10 mg

Recipes

113

Fresh-Vegetable Lasagna

1 27-ounce jar pasta sauce

41⁄2 ounces (8 sheets) oven-ready, no-boil lasagna noodles 8 ounces low-fat ricotta cheese

1⁄4 cup grated Parmesan cheese

1⁄2 cup shredded low-fat mozzarella cheese 1 cup sliced fresh mushrooms

1⁄2 cup shredded fresh zucchini

2 cups whole-leaf fresh spinach, stems removed Preheat oven to 375°F. Lightly oil 3-inch-deep lasagna baking dish. Spread about 1⁄2 cup pasta sauce in bottom of pan. Layer four uncooked lasagna sheets on sauce. Spread 1⁄2 cup pasta sauce over noodles, and then half the ricotta cheese, half the Parmesan cheese, and half the mozzarella cheese.

Spread with half the mushrooms, zucchini, and spinach. Layer remaining four lasagna sheets, and repeat layers of remaining sauce, cheeses, and vegetables. Cover with foil or lid. Bake 40 to 50 minutes.

Uncover and bake 5 minutes longer to brown top. Remove from oven.

Let stand 10 to 15 minutes before cutting.

Makes 6 servings.

One serving 2 starches 2 medium-fat meats 2 vegetables Calories per serving 351

Protein 27 g

Carbohydrates 44 g

Fat 11 g

Sodium 353 mg

Cholesterol 84 mg

114

Fast and Simple Diabetes Menus

Barley-Rice Pilaf

1 tablespoon butter or margarine

1 small onion, chopped

1⁄3 cup barley

1⁄3 cup white rice

2 cups water

1 carrot, peeled and chopped

1 stalk celery, chopped

Salt and pepper (to taste)

Melt butter in saucepan over medium heat. Add onion. Sauté until onion is tender. Add barley, rice, water, carrot, celery, salt, and pepper. Bring to a boil.

Reduce heat to simmer. Cover and cook 15 minutes, or until liquid is absorbed and vegetables are soft.

Makes 4 servings.

One serving 1 starch 1 vegetable

Calories

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