TACO SALAD DINNER FOR DIABETICS:
Another time, you can do an instant "taco" salad dinner that makes 4 servings.
First, crumble 1 pound ground turkey in a microwave-safe colander set over a casserole dish.
Microwave on high for 5 minutes.
Discard fat drippings and wipe out the casserole.
Turn the cooked turkey into the casserole and stir in:
• 1/2 cup chopped onion
• 1 cup chopped zucchini
• 1/2 tablespoon Mexican seasoning (if not available at your market, you can substitute 1 1/4 teaspoons chili powder and a 1/4 teaspoon ground cumin)
• 1/4 teaspoon garlic powder
• 1/4 teaspoon freshly ground pepper
• 1/2 cup purchased taco sauce.
Microwave on high for 3 minutes.
Spread 4 cups shredded iceberg lettuce on a platter.
Spoon hot turkey-vegetable mixture over the lettuce and sprinkle with 3 tablespoons low-fat sharp cheddar cheese.
MICROWAVE CHICKEN FOR DIABETICS:
Chicken cooked in wine and orange juice in the microwave.
Prep Time: 15 minutes
Cook Time: 20 minutes
Difficulty: EASY
Makes 4servings
Ingredients
1whole chicken, raw
1/2tsp salt
1/4tsp ground oregano
3/4cup orange juice
1/2cup white wine (dry)
Directions
1 Wash the chicken, remove all skin and visible fat with a sharp knife, and cut into pieces.
2 Freeze the wing, back and neck to use later for broth.
3 Discard the giblets and place the remaining pieces in an 8 or 9-inch microwaveable dish.
4 Sprinkle salt and sage evenly over the chicken, and pour orange juice and wine on as well.
5 Cover with plastic wrap or wax paper and cook on high for 5 minutes.
6 Reduce power to low and cook for 15 to 20 minutes.
Additional Information
Even though the wing, back, neck, and giblets are discarded they are still accounted for in the nutritional information. Therefore the nutritional analysis is not exactly accurate.
LO-FAT CHOCOLATE CREAM CHEESE PIE:
1 (4 serving sized) pkg. fat-free, sugar-free instant chocolate fudge pudding mix
1-3/4 cup. fat-free milk
1 tsp. vanilla extract
1/2 of an 8 oz. pkg. reduced-fat cream cheese
1/2 of an 8 oz. container frozen light whipped cream (like Cool Whip)
1 (6 oz.) reduced-fat chocolate-flavored crumb pie shell
1 cup. fresh raspberries, or blackberries
1 tbsp. grated semi-sweet chocolate
In medium bowl, prepare pudding mix as directed on pkg. using the 1-3/4 cups milk. Stir in vanilla extract, set aside.
Place cream cheese in large microwaveable bowl, uncovered, on high, for 15 seconds. Stir. Microwave on high for another 15 seconds. Beat cream cheese with mixer on medium for 15 seconds. Add half of the pudding mix, beat until smooth. Add remaining pudding mix, beat until smooth. Fold in half of the whip cream topping. Spread mix in pie shell. Chill for 4 hours or until set.
Top servings with remaining whipped topping, berries and grated chocolate.
Only 180 calories per slice and 8 grams total fat, but taste like heaven.
WHOLE WHEAT PUMPKIN BREAD: [DIABETICS]
1/2 cup. cooking oil
3/4 cup. brown sugar, packed
2 eggs
2 tbsp. orange juice or milk
1 cup. cooked or canned pumpkin
1 cup. whole wheat flour
3/4 cup. flour
1/2 tsp. baking powder
1/2 tsp. soda
3/4 tsp. salt
1/2 tsp. cinnamon
1/2 tsp. nutmeg
1 cup. raisins or 1/2 c. chopped nuts
1-2 tbsp. graham cracker crumbs
Blend oil and brown sugar in large mixing bowl. Add eggs, one at a time, beating well after each. Stir in orange juice and pumpkin. Add remaining ingredients except graham cracker crumbs. Stir until thoroughly mixed. Grease bottom and sides of an 8x4 inch or 9x5 inch plastic or glass loaf dish.
Sprinkle with graham crumbs. Pour batter into dish and spread evenly. Let rest 6 minutes. Microwave at 50% power uncovered for 10 minutes. Microwave on high for 3 to 4 minutes or until surface is no longer doughy. Let cool 10 minutes.
Turn out of dish and cool completely. Wrap tightly and store in refrigerator several hours before slicing.
POT ROAST & VEGETABLES: [diabetics]
2 lb. pot roast, boneless
1 1/2 tsp. salt
1/2 cup. liquid beef stock
1 (24 oz.) pkg. frozen vegetables
Trim fat from roast, place fat in 10 inch casserole with lid, use cook cycle for 5 minutes. Place roast in drippings, cover and cook for 10 minutes. Turn roast over add liquid stock. Cover and cook 20 minutes. Turn roast again and cook for further 10 minutes. Add vegetables and cook for 15 minutes or until vegetables are tender.
MICROWAVE SOLE ON A BED OF SUNNY VEGETABLES : [diabetics]
1/4 cup. fresh lemon juice
2 tbsp. olive oil
1 tbsp. butter
1 lg. carrot, peeled cut in 1/8" x 2" julienne strips
1/2 red bell pepper, seeded & cut in 1/8" x 2" julienne strips
1 med. tomato, cut in 1/4" dice
1/4 cup. chopped parsley
Freshly ground black pepper to taste
1/2 lb. fillet of lemon or gray sole, halved lengthwise
1. Place lemon juice, oil and butter in a microwave safe casserole with a lid. Cook on high power 1 1/2 minutes.
2. Add carrot and green and red peppers, stir well and cook, covered 2 1/2 minute more.
3. Stir in tomato, pepper and parsley. Add the sole. Spoon half the liquid and vegetable mixture on top and cook 4 to 5 minutes more, or until fish flakes easily when tested with a fork. Serve immediately.
Notes: If you don't like a strong lemon taste, you can cut the lemon juice in 1/2 and replace the other half with water. Also, this recipe doubles easily if you have more fish (increase cooking time by 1-2 minutes).
MICROWAVE VEGETABLE BEEF SOUP: [DIABETICS]
1 lb. ground beef, lean
1 cup. chopped potatoes (bake potatoes first, then chop and add to soup)
1/2 cup. chopped onions
1/2 cup. chopped celery
10 oz. frozen mixed vegetables
1 pkg. Lipton tomato and onion soup mix
1/4 cup. water
16 oz. tomato sauce
6 cup. water
SEASONINGS:
1/4 tsp. curry powder
1 1/2 tsp. garlic salt
3/4 tsp. Spike
1/2 tsp. celery seed
1 beef bouillon cube
1/2 tsp. crushed dried basil
1 tsp. crushed dried oregano
1 tsp. Mrs. Dash
1 tsp. lemon pepper
1/4 tsp. pepper
1 1/2 tsp. parsley flakes
Microwave meat on HIGH POWER for 4-5 minutes or until meat is no longer pink. Stir halfway through cooking time. Drain. Add potatoes, onions, celery, mixed vegetables, soup mix, 1/4 cup water and all seasonings. Stir. Cover. Microwave on HIGH POWER for 15 minutes or until vegetables are tender. Stir in 6 cups water and tomato sauce. Microwave at HIGH POWER again for another 15 minutes. This soup freezes well. Any soup or chili recipe can be prepared in same manner as above.
JUNE'S SUPER SPLIT PEA SOUP: [diabetics]
6 cups. hot water
1 pkg. (16 oz.) dried split peas
6 rashers of lean bacon, diced
1 cup. chopped celery
1/2 cup. sliced carrots
1/2 cup. chopped onion
1/2 tsp. salt
1/4 tsp. basil
3-4 like it lean hot dogs, sliced (optional)
In large microwaveable bowl (4-6 quarts) combine all ingredients, except hot dogs. Cover and cook on high power 8-9 minutes. Stir. Set power to medium and cook for 45-50 minutes.
DIABETIC MUFFIN CAKES: [diabetics]
Cornmeal Flour 5 cups
Yeast packages 2 1/4-ounce
Sugar 2 tsp
Skim milk 2 cups
Salt 1 tsp
Water 1/2 cup
Non-fat cooking spray
•Spray 2 microwave-safe loaf pans with non-fat cooking spray; sprinkle with cornmeal.
•Combine 4 cups flour, sugar, salt, baking soda and yeast in large bowl.
•Combine water and milk, heating until very warm, but not boiling. Add to dry mixture and beat well. Add remaining flour.
•Divide dough in two, putting each half in loaf pan. Sprinkle with cornmeal. Cover and microwave on 50% power for 1 minute. Let dough rest 15 minutes. Repeat heating and resting.
•Microwave on high for 6 ½ minutes. Allow to cool; slice; serve toasted.
MICROWAVE BROCCOLI AND HAM SOUP: [DIABETICS]
1 med. onion, chopped
1 clove garlic, minced
2 tbsp. butter
2 cups. diced, cooked ham lean
2 (13 3/4 oz.) can chicken broth
2 cup. chopped fresh or frozen broccoli
1 can whole tomatoes, undrained
1/2 cup. water
1/2 cup. macaroni
1/4 tsp. nutmeg
Grated Parmesan cheese
In large microwave safe casserole or bowl, combine onion, garlic, and butter. Cook at high for 3 minutes, until onion is tender. Stir in ham, broccoli, broth, tomatoes, water, macaroni, and nutmeg. Break up tomatoes. Cover and cook at high for 15 minutes, until boiling, stirring once.
Cook at medium or cook power 5 (50-%) for 8 minutes, until broccoli and macaroni are tender. Season to taste with salt and pepper, if desired. Sprinkle individual servings with Parmesan cheese, if desired.
Makes 6 servings.
Total cooking time is 26 minutes.
DIABETIC BREAD PUDDING:
1 slice white bread, cut in cubes
2 or 3 tbsp. raisins
1 cup. skim milk
1 egg, well beaten
2 pkgs. artificial sweetener
1 tsp. vanilla
Beat egg, milk, vanilla and sweetener together. Spray two (2) cup microwave dish with non-sticking vegetable spray. Arrange bread cubes and raisins in dish. Pour milk mixture over bread to moisten each cube. Sprinkle dash of nutmeg over top and microwave on high for five (5) minutes or until knife inserted in center comes out clean. Be careful not to overbake.
GINGER BREAD for diabetics:
1 1/4 c. flour
1/2 tsp. soda
1/2 tsp. salt
1/2 tsp. cinnamon
1/2 tsp. ginger
1/4 tsp. cloves
Mix above together in 2 quart pitcher with a wire whip.
1/3 c. packed brown sugar
2 eggs
1/3 c. light molasses
1/4 c. hot water
Mix all together on low speed to blend. Blend on medium speed 2 minutes. Spread into lightly buttered quiche pan. Microwave at 50% for 6 minutes, rotating 1/4 turn every 3 minutes. Microwave on high 1-4 1/2 minutes. Let stand 5 to 10 minutes.
Suggested toppings: Whipping cream or orange or lemon glaze.
ORANGE JUICE GLAZE:
Combine in 16 ounce casserole, cook 2 minutes on high, until thick.
1/2 c. butter
1/4 c. hot water
3/4 c. orange juice
1/2 c. brown sugar
1 tbsp. cornstarch
Drizzle over Ginger Bread.
MICROWAVE CHICKEN AND NOODLE SOUP: [DIABETIC FRIENDLY]
2 cups. cooked, cubed chicken
2 1/2 cup. hot water
1 1/2 cup. fine egg noodles
1 c. frozen mixed vegetables
2 tsp. chives
1/8 tsp. marjoram
Dash of pepper
1 tbsp. instant chicken bouillon
Combine all ingredients in 3 quart casserole. Cover; microwave at high 12-15 minutes or until noodles are tender, stirring frequently.
MICROWAVE HAMBURGER & ZUCCHINI CASSEROLE: [DIABETIC FRIENDLY]
1 1/2 lbs. ground chuck
1 med. onion, chopped
1 (14 1/2 oz.) can tomatoes, undrained
1 (15 oz.) can tomato sauce
1/2 tsp. garlic powder
1/2 tsp. salt
1/4 tsp. pepper
1 (16 oz.) can whole kernel corn, drained
3 sm. zucchini, diced
In 3 quart casserole, combine beef and onion. Microwave at High 5 to 7 minutes; stir after 3 minutes; drain. Add tomatoes, tomato sauce, garlic powder, salt, pepper, corn and zucchini. Stir well. Cover. Microwave at High 19 to 23 minutes; stir after 9 minutes. Let stand, covered, 5 minutes before serving. Total Microwave Cooking Time: 24 to 30 minutes. Makes 6 to 8 servings.
MARBLE CAKE: [DIABETIC FRIENDLY]
Ingredients
1/4 lb butter
3 eggs
2 oz all-purpose (plain) flour
2 oz cornstarch (cornflour)
1 tsp active dry yeast
1/3 cup cane sugar syrup
1/2 tsp almond extract (essence)
1/4 lb semisweet (plain) chocolate
3 tbsp cognac [brandy]
Butter, for greasing
Directions
Melt the butter in a bowl for 2 minutes on HIGH.
Whisk the eggs in a bowl with a fork.
Sift the flour, cornstarch (cornflour) and yeast into the melted butter, beating constantly.
Stir in the cane sugar syrup, almond extract (essence) and beaten eggs.
Mix thoroughly.
Break the chocolate into pieces and melt in a bowl with the cognac for 1 1/2 minutes on HIGH.
Stir the melted chocolate with a spatula and fold in half of the cake mixture.
Lightly grease the base of a pyrex cake mold (mould) and spoon in the 2 doughs, alternating them.
The mixture will rise considerably during cooking.
Microwave, uncovered, on HIGH for 9 minutes.
Leave the cake to cool for 10 minutes.
Turn out on to a wire rack to cool completely.
GESONDHEIDSBESKUIT: [diabeet vriendelik]
Lewer 60 vingerbeskuite
250ml (1k) laer-GI-hawermout
500ml (2k) koekmeel, gesif
25ml (5t) bakpoeier
5ml (1t) koeksoda
500ml (2k) semels
500ml (2k) hoëvesel-ontbytgraan*
500ml (2k) volgraan-ProNutro* (‘original’ of ‘apple bake’)
250ml (1k) Suiker
5ml (1t) Sout
250ml (1k) Sultanas
2 appels, geskil en gerasper
100ml (2/5k) canola- of olyfolie*
1 liter (4k) vetvrye gewone of vrugtejogurt*
250ml (1k) afgeroomde melk*
2 eiers
5ml (1t) vanieljegeursel
Metode:
1. Meng al die droë bestanddele met ’n houtlepel in ’n groot bak. Gebruik die houtlepel om die mengsel ’n paar keer met ’n opligbeweging te belug. Voeg die sultanas en gerasperde appels by en roer tot gemeng.
2. Meng die olie, jogurt, afgeroomde melk, eiers en vanieljegeursel in ’n groot beker. Voeg by die droë bestanddele.
3. Gebruik ’n houtlepel en meng die vloeibare bestanddele met die droë bestanddele tot net gemeng.
4. Skep die deeg in 2 reghoekige mikrogolfbakke (bv. Tupperware-broodhouers, 27cm x 22cm, of glasbakke van dieselfde grootte) wat met koeksproei bespuit en met papierhanddoek gevoer is.
5. Mikrogolf elke houer 18-20 minute lank op hoog.
6. Maak seker dat die bokant van die beskuit nie meer klam is wanneer jy dit uit die mikrogolfoond haal nie. As dit nog klam is, mikrogolf nog 10 sekondes op ’n keer tot geseël bo-op.
7. Keer die bakpan op ’n afkoelrak om. Trek die papier versigtig af en laat die beskuit 20 minute lank afkoel voordat jy dit in jou vingers sny.
8. Sny elke broodpan se inhoud in 30 vingers en droog die beskuit in ’n stadige oond (2-3uur lank by 100 grade C) uit.
Die resep kan met welslae gehalveer word vir ’n kleiner baksel.
TAMATIEKONFYT VIR DIABETE:
500 g ryp tamaties, ontvel en gekap
15 ml suurlemoensap
10 ml gelatienpoeier
75 ml Koue water
10 ml vloeibare versoeter
MIKROGOLF METODE:
Skil tamaties en kap fyn en voeg suurlemoensap by.
Plaas in 2,5 L glasbak en mikrogolf 10-12 minute by 100% krag.
Roer elke 2 minute. Mikrogolf nog 5-8 minute by 100% krag. Laat 5 minute afkoel.
Week gelatien in die koue water.
Verhelder die gelatien oor kookwater of mikrogolf 20-30 sekonde teen 100% krag.
Roer gelatien en versoeter by gaar tamatiepasta.
Skep in gesteriliseerde flesse.
Another time, you can do an instant "taco" salad dinner that makes 4 servings.
First, crumble 1 pound ground turkey in a microwave-safe colander set over a casserole dish.
Microwave on high for 5 minutes.
Discard fat drippings and wipe out the casserole.
Turn the cooked turkey into the casserole and stir in:
• 1/2 cup chopped onion
• 1 cup chopped zucchini
• 1/2 tablespoon Mexican seasoning (if not available at your market, you can substitute 1 1/4 teaspoons chili powder and a 1/4 teaspoon ground cumin)
• 1/4 teaspoon garlic powder
• 1/4 teaspoon freshly ground pepper
• 1/2 cup purchased taco sauce.
Microwave on high for 3 minutes.
Spread 4 cups shredded iceberg lettuce on a platter.
Spoon hot turkey-vegetable mixture over the lettuce and sprinkle with 3 tablespoons low-fat sharp cheddar cheese.
MICROWAVE CHICKEN FOR DIABETICS:
Chicken cooked in wine and orange juice in the microwave.
Prep Time: 15 minutes
Cook Time: 20 minutes
Difficulty: EASY
Makes 4servings
Ingredients
1whole chicken, raw
1/2tsp salt
1/4tsp ground oregano
3/4cup orange juice
1/2cup white wine (dry)
Directions
1 Wash the chicken, remove all skin and visible fat with a sharp knife, and cut into pieces.
2 Freeze the wing, back and neck to use later for broth.
3 Discard the giblets and place the remaining pieces in an 8 or 9-inch microwaveable dish.
4 Sprinkle salt and sage evenly over the chicken, and pour orange juice and wine on as well.
5 Cover with plastic wrap or wax paper and cook on high for 5 minutes.
6 Reduce power to low and cook for 15 to 20 minutes.
Additional Information
Even though the wing, back, neck, and giblets are discarded they are still accounted for in the nutritional information. Therefore the nutritional analysis is not exactly accurate.
LO-FAT CHOCOLATE CREAM CHEESE PIE:
1 (4 serving sized) pkg. fat-free, sugar-free instant chocolate fudge pudding mix
1-3/4 cup. fat-free milk
1 tsp. vanilla extract
1/2 of an 8 oz. pkg. reduced-fat cream cheese
1/2 of an 8 oz. container frozen light whipped cream (like Cool Whip)
1 (6 oz.) reduced-fat chocolate-flavored crumb pie shell
1 cup. fresh raspberries, or blackberries
1 tbsp. grated semi-sweet chocolate
In medium bowl, prepare pudding mix as directed on pkg. using the 1-3/4 cups milk. Stir in vanilla extract, set aside.
Place cream cheese in large microwaveable bowl, uncovered, on high, for 15 seconds. Stir. Microwave on high for another 15 seconds. Beat cream cheese with mixer on medium for 15 seconds. Add half of the pudding mix, beat until smooth. Add remaining pudding mix, beat until smooth. Fold in half of the whip cream topping. Spread mix in pie shell. Chill for 4 hours or until set.
Top servings with remaining whipped topping, berries and grated chocolate.
Only 180 calories per slice and 8 grams total fat, but taste like heaven.
WHOLE WHEAT PUMPKIN BREAD: [DIABETICS]
1/2 cup. cooking oil
3/4 cup. brown sugar, packed
2 eggs
2 tbsp. orange juice or milk
1 cup. cooked or canned pumpkin
1 cup. whole wheat flour
3/4 cup. flour
1/2 tsp. baking powder
1/2 tsp. soda
3/4 tsp. salt
1/2 tsp. cinnamon
1/2 tsp. nutmeg
1 cup. raisins or 1/2 c. chopped nuts
1-2 tbsp. graham cracker crumbs
Blend oil and brown sugar in large mixing bowl. Add eggs, one at a time, beating well after each. Stir in orange juice and pumpkin. Add remaining ingredients except graham cracker crumbs. Stir until thoroughly mixed. Grease bottom and sides of an 8x4 inch or 9x5 inch plastic or glass loaf dish.
Sprinkle with graham crumbs. Pour batter into dish and spread evenly. Let rest 6 minutes. Microwave at 50% power uncovered for 10 minutes. Microwave on high for 3 to 4 minutes or until surface is no longer doughy. Let cool 10 minutes.
Turn out of dish and cool completely. Wrap tightly and store in refrigerator several hours before slicing.
POT ROAST & VEGETABLES: [diabetics]
2 lb. pot roast, boneless
1 1/2 tsp. salt
1/2 cup. liquid beef stock
1 (24 oz.) pkg. frozen vegetables
Trim fat from roast, place fat in 10 inch casserole with lid, use cook cycle for 5 minutes. Place roast in drippings, cover and cook for 10 minutes. Turn roast over add liquid stock. Cover and cook 20 minutes. Turn roast again and cook for further 10 minutes. Add vegetables and cook for 15 minutes or until vegetables are tender.
MICROWAVE SOLE ON A BED OF SUNNY VEGETABLES : [diabetics]
1/4 cup. fresh lemon juice
2 tbsp. olive oil
1 tbsp. butter
1 lg. carrot, peeled cut in 1/8" x 2" julienne strips
1/2 red bell pepper, seeded & cut in 1/8" x 2" julienne strips
1 med. tomato, cut in 1/4" dice
1/4 cup. chopped parsley
Freshly ground black pepper to taste
1/2 lb. fillet of lemon or gray sole, halved lengthwise
1. Place lemon juice, oil and butter in a microwave safe casserole with a lid. Cook on high power 1 1/2 minutes.
2. Add carrot and green and red peppers, stir well and cook, covered 2 1/2 minute more.
3. Stir in tomato, pepper and parsley. Add the sole. Spoon half the liquid and vegetable mixture on top and cook 4 to 5 minutes more, or until fish flakes easily when tested with a fork. Serve immediately.
Notes: If you don't like a strong lemon taste, you can cut the lemon juice in 1/2 and replace the other half with water. Also, this recipe doubles easily if you have more fish (increase cooking time by 1-2 minutes).
MICROWAVE VEGETABLE BEEF SOUP: [DIABETICS]
1 lb. ground beef, lean
1 cup. chopped potatoes (bake potatoes first, then chop and add to soup)
1/2 cup. chopped onions
1/2 cup. chopped celery
10 oz. frozen mixed vegetables
1 pkg. Lipton tomato and onion soup mix
1/4 cup. water
16 oz. tomato sauce
6 cup. water
SEASONINGS:
1/4 tsp. curry powder
1 1/2 tsp. garlic salt
3/4 tsp. Spike
1/2 tsp. celery seed
1 beef bouillon cube
1/2 tsp. crushed dried basil
1 tsp. crushed dried oregano
1 tsp. Mrs. Dash
1 tsp. lemon pepper
1/4 tsp. pepper
1 1/2 tsp. parsley flakes
Microwave meat on HIGH POWER for 4-5 minutes or until meat is no longer pink. Stir halfway through cooking time. Drain. Add potatoes, onions, celery, mixed vegetables, soup mix, 1/4 cup water and all seasonings. Stir. Cover. Microwave on HIGH POWER for 15 minutes or until vegetables are tender. Stir in 6 cups water and tomato sauce. Microwave at HIGH POWER again for another 15 minutes. This soup freezes well. Any soup or chili recipe can be prepared in same manner as above.
JUNE'S SUPER SPLIT PEA SOUP: [diabetics]
6 cups. hot water
1 pkg. (16 oz.) dried split peas
6 rashers of lean bacon, diced
1 cup. chopped celery
1/2 cup. sliced carrots
1/2 cup. chopped onion
1/2 tsp. salt
1/4 tsp. basil
3-4 like it lean hot dogs, sliced (optional)
In large microwaveable bowl (4-6 quarts) combine all ingredients, except hot dogs. Cover and cook on high power 8-9 minutes. Stir. Set power to medium and cook for 45-50 minutes.
DIABETIC MUFFIN CAKES: [diabetics]
Cornmeal Flour 5 cups
Yeast packages 2 1/4-ounce
Sugar 2 tsp
Skim milk 2 cups
Salt 1 tsp
Water 1/2 cup
Non-fat cooking spray
•Spray 2 microwave-safe loaf pans with non-fat cooking spray; sprinkle with cornmeal.
•Combine 4 cups flour, sugar, salt, baking soda and yeast in large bowl.
•Combine water and milk, heating until very warm, but not boiling. Add to dry mixture and beat well. Add remaining flour.
•Divide dough in two, putting each half in loaf pan. Sprinkle with cornmeal. Cover and microwave on 50% power for 1 minute. Let dough rest 15 minutes. Repeat heating and resting.
•Microwave on high for 6 ½ minutes. Allow to cool; slice; serve toasted.
MICROWAVE BROCCOLI AND HAM SOUP: [DIABETICS]
1 med. onion, chopped
1 clove garlic, minced
2 tbsp. butter
2 cups. diced, cooked ham lean
2 (13 3/4 oz.) can chicken broth
2 cup. chopped fresh or frozen broccoli
1 can whole tomatoes, undrained
1/2 cup. water
1/2 cup. macaroni
1/4 tsp. nutmeg
Grated Parmesan cheese
In large microwave safe casserole or bowl, combine onion, garlic, and butter. Cook at high for 3 minutes, until onion is tender. Stir in ham, broccoli, broth, tomatoes, water, macaroni, and nutmeg. Break up tomatoes. Cover and cook at high for 15 minutes, until boiling, stirring once.
Cook at medium or cook power 5 (50-%) for 8 minutes, until broccoli and macaroni are tender. Season to taste with salt and pepper, if desired. Sprinkle individual servings with Parmesan cheese, if desired.
Makes 6 servings.
Total cooking time is 26 minutes.
DIABETIC BREAD PUDDING:
1 slice white bread, cut in cubes
2 or 3 tbsp. raisins
1 cup. skim milk
1 egg, well beaten
2 pkgs. artificial sweetener
1 tsp. vanilla
Beat egg, milk, vanilla and sweetener together. Spray two (2) cup microwave dish with non-sticking vegetable spray. Arrange bread cubes and raisins in dish. Pour milk mixture over bread to moisten each cube. Sprinkle dash of nutmeg over top and microwave on high for five (5) minutes or until knife inserted in center comes out clean. Be careful not to overbake.
GINGER BREAD for diabetics:
1 1/4 c. flour
1/2 tsp. soda
1/2 tsp. salt
1/2 tsp. cinnamon
1/2 tsp. ginger
1/4 tsp. cloves
Mix above together in 2 quart pitcher with a wire whip.
1/3 c. packed brown sugar
2 eggs
1/3 c. light molasses
1/4 c. hot water
Mix all together on low speed to blend. Blend on medium speed 2 minutes. Spread into lightly buttered quiche pan. Microwave at 50% for 6 minutes, rotating 1/4 turn every 3 minutes. Microwave on high 1-4 1/2 minutes. Let stand 5 to 10 minutes.
Suggested toppings: Whipping cream or orange or lemon glaze.
ORANGE JUICE GLAZE:
Combine in 16 ounce casserole, cook 2 minutes on high, until thick.
1/2 c. butter
1/4 c. hot water
3/4 c. orange juice
1/2 c. brown sugar
1 tbsp. cornstarch
Drizzle over Ginger Bread.
MICROWAVE CHICKEN AND NOODLE SOUP: [DIABETIC FRIENDLY]
2 cups. cooked, cubed chicken
2 1/2 cup. hot water
1 1/2 cup. fine egg noodles
1 c. frozen mixed vegetables
2 tsp. chives
1/8 tsp. marjoram
Dash of pepper
1 tbsp. instant chicken bouillon
Combine all ingredients in 3 quart casserole. Cover; microwave at high 12-15 minutes or until noodles are tender, stirring frequently.
MICROWAVE HAMBURGER & ZUCCHINI CASSEROLE: [DIABETIC FRIENDLY]
1 1/2 lbs. ground chuck
1 med. onion, chopped
1 (14 1/2 oz.) can tomatoes, undrained
1 (15 oz.) can tomato sauce
1/2 tsp. garlic powder
1/2 tsp. salt
1/4 tsp. pepper
1 (16 oz.) can whole kernel corn, drained
3 sm. zucchini, diced
In 3 quart casserole, combine beef and onion. Microwave at High 5 to 7 minutes; stir after 3 minutes; drain. Add tomatoes, tomato sauce, garlic powder, salt, pepper, corn and zucchini. Stir well. Cover. Microwave at High 19 to 23 minutes; stir after 9 minutes. Let stand, covered, 5 minutes before serving. Total Microwave Cooking Time: 24 to 30 minutes. Makes 6 to 8 servings.
MARBLE CAKE: [DIABETIC FRIENDLY]
Ingredients
1/4 lb butter
3 eggs
2 oz all-purpose (plain) flour
2 oz cornstarch (cornflour)
1 tsp active dry yeast
1/3 cup cane sugar syrup
1/2 tsp almond extract (essence)
1/4 lb semisweet (plain) chocolate
3 tbsp cognac [brandy]
Butter, for greasing
Directions
Melt the butter in a bowl for 2 minutes on HIGH.
Whisk the eggs in a bowl with a fork.
Sift the flour, cornstarch (cornflour) and yeast into the melted butter, beating constantly.
Stir in the cane sugar syrup, almond extract (essence) and beaten eggs.
Mix thoroughly.
Break the chocolate into pieces and melt in a bowl with the cognac for 1 1/2 minutes on HIGH.
Stir the melted chocolate with a spatula and fold in half of the cake mixture.
Lightly grease the base of a pyrex cake mold (mould) and spoon in the 2 doughs, alternating them.
The mixture will rise considerably during cooking.
Microwave, uncovered, on HIGH for 9 minutes.
Leave the cake to cool for 10 minutes.
Turn out on to a wire rack to cool completely.
GESONDHEIDSBESKUIT: [diabeet vriendelik]
Lewer 60 vingerbeskuite
250ml (1k) laer-GI-hawermout
500ml (2k) koekmeel, gesif
25ml (5t) bakpoeier
5ml (1t) koeksoda
500ml (2k) semels
500ml (2k) hoëvesel-ontbytgraan*
500ml (2k) volgraan-ProNutro* (‘original’ of ‘apple bake’)
250ml (1k) Suiker
5ml (1t) Sout
250ml (1k) Sultanas
2 appels, geskil en gerasper
100ml (2/5k) canola- of olyfolie*
1 liter (4k) vetvrye gewone of vrugtejogurt*
250ml (1k) afgeroomde melk*
2 eiers
5ml (1t) vanieljegeursel
Metode:
1. Meng al die droë bestanddele met ’n houtlepel in ’n groot bak. Gebruik die houtlepel om die mengsel ’n paar keer met ’n opligbeweging te belug. Voeg die sultanas en gerasperde appels by en roer tot gemeng.
2. Meng die olie, jogurt, afgeroomde melk, eiers en vanieljegeursel in ’n groot beker. Voeg by die droë bestanddele.
3. Gebruik ’n houtlepel en meng die vloeibare bestanddele met die droë bestanddele tot net gemeng.
4. Skep die deeg in 2 reghoekige mikrogolfbakke (bv. Tupperware-broodhouers, 27cm x 22cm, of glasbakke van dieselfde grootte) wat met koeksproei bespuit en met papierhanddoek gevoer is.
5. Mikrogolf elke houer 18-20 minute lank op hoog.
6. Maak seker dat die bokant van die beskuit nie meer klam is wanneer jy dit uit die mikrogolfoond haal nie. As dit nog klam is, mikrogolf nog 10 sekondes op ’n keer tot geseël bo-op.
7. Keer die bakpan op ’n afkoelrak om. Trek die papier versigtig af en laat die beskuit 20 minute lank afkoel voordat jy dit in jou vingers sny.
8. Sny elke broodpan se inhoud in 30 vingers en droog die beskuit in ’n stadige oond (2-3uur lank by 100 grade C) uit.
Die resep kan met welslae gehalveer word vir ’n kleiner baksel.
TAMATIEKONFYT VIR DIABETE:
500 g ryp tamaties, ontvel en gekap
15 ml suurlemoensap
10 ml gelatienpoeier
75 ml Koue water
10 ml vloeibare versoeter
MIKROGOLF METODE:
Skil tamaties en kap fyn en voeg suurlemoensap by.
Plaas in 2,5 L glasbak en mikrogolf 10-12 minute by 100% krag.
Roer elke 2 minute. Mikrogolf nog 5-8 minute by 100% krag. Laat 5 minute afkoel.
Week gelatien in die koue water.
Verhelder die gelatien oor kookwater of mikrogolf 20-30 sekonde teen 100% krag.
Roer gelatien en versoeter by gaar tamatiepasta.
Skep in gesteriliseerde flesse.