The Menu - diabetic friendly
Sausage Strata
FRIED APPLES
Raisin-Carrot Muffins
Pear-Ginger Lemonade
The Recipes
Sausage Strata
serves 12
The "strata" in this classic casserole are layers of bread, cheese and sausage baked in an egg-rich pudding.
http://www.diabeticconnect.com/recipes/4346-sunday-sausage-strata?hide_comm
ents=true&utm_source=Email&utm_medium=Newsletter&utm_campaign=DCR
1/2 pound turkey breakfast sausage, (four 2-ounce links), casing removed
2 medium onions, chopped (2 cups)
1 medium red bell pepper, seeded and diced (1 1/2 cups)
12 large eggs
4 cups 1% milk
1 teaspoon salt, or to taste
Freshly ground pepper, to taste
6 cups cubed, whole-wheat country bread, (about 7 slices, crusts removed)
1 tablespoon Dijon mustard
1 1/2 cups grated Swiss cheese, (4 ounces)
Coat a 9-by-13-inch baking dish (or similar shallow 3-quart baking dish) with cooking spray.
Cook sausage in a large nonstick skillet over medium heat, crumbling with a wooden spoon, until lightly browned, 3 to 4 minutes. Transfer to a plate lined with paper towels to drain. Add onions and bell pepper to the pan and cook, stirring often, until softened, 3 to 4 minutes.
Whisk eggs, milk, salt and pepper in a large bowl until blended.
Spread bread in the prepared baking dish. Scatter the sausage and the onion mixture evenly over the bread. Brush with mustard. Sprinkle with cheese. Pour in the egg mixture. Cover with plastic wrap and refrigerate for at least 2 hours or overnight.
Preheat oven to 350ºF.
Bake the strata, uncovered, until puffed, lightly browned and set in the center, 55 to 65 minutes. Let cool for about 5 minutes before serving hot.
If preparing ahead of time: Prepare through Step 4 the night before serving.
Per Serving:
Calories 255 - Carbohydrates 19g - Cholesterol 229mg - Dietary Fiber 2g - Fat 13g:
(Monounsaturated Fat 4g - Saturated Fat 5g) - Potassium 380mg - Protein 17g - Sodium 513mg.
Carbohydrate Servings 1
Exchanges: 2/3 starch - 1/3 milk - 1/2 vegetable - 1 very lean protein - 1 1/3 medium-fat protein.
FRIED APPLES
serves 12
http://www.diabe ticconnect.com/recipes/4131-fried-apples
12 GRANNY SMITH APPLES CORED AND SLICED,
9 TBS. OF YOUR FAVORITE BUTTER OR SUBSTITUTE,
3/4 CUP SPLENDA BROWN SUGAR,
3 TBS. APPLE PIE SPICE
PREPARE YOUR APPLES BY QUARTERING AND SLICEING ABOUT 1/4' THICK
PUT BUTTER IN PAN OVER MEDIUM-HIGH HEAT.
AS SOON AS BUTTER MELTS AND JUST STARTS TO BUBBLE, ADD APPLES.
SPRINKLE BROWN SUGAR AND SPICE OVER APPLES.
STIR AND TURN EVERY COUPLE OF MINUTES UNTIL LIQUID IS ABSORBED.
fat content will vary according to butter or substitute used
approx.1.5 servings of carbs per serving
Raisin-Carrot Muffins
makes 14
These are light and fluffy muffins that will compliment any breakfast plate or are great for a mid day snack.
http://w ww.diabeticconnect.com/recipes/4761-rasin-carrot-muffins
Boiling water
2/3 cup raisins (golden or brown)
1 1/2 cups all purpose flour
1/2 cup whole wheat flour
1/3 cup wheat germ (toasted)
1 1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon cinnamon
1/2 teaspoon ground nutmeg
1 egg, lightly beaten
1 1/4 cups buttermilk (or skim milk)
1/3 cup brown sugar (or sugar substitute made for baking)
1/4 cup peanut oil
1 cup shredded carrots
Preheat oven to 400ºF.
Spread your wheat germ on a baking sheet and put in oven while it is preheating to toast. Lightly grease 14 2 1/2 inch muffin cups or line with paper bake cups. Place your raisins in a small bowl and cover with boiling water, set aside.
You will start to smell your wheat germ toasting. Let it toast for about 5 minutes. Keeping an eye on it while you prepare your dry mixture. Remove when ready, set aside.
In a medium bowl, combine your flours, toasted wheat germ, baking powder, baking soda, salt and spices. Sift together and then make a well in the center of your flour mixture.
In a small bowl, combine your egg, buttermilk, brown sugar and oil. Mix well and pour into the well in your dry ingredients. Mix until moist. (It should be lumpy)
Drain your raisins and add to the mixture along with your shredded carrot. Mix until incorporated into the batter. Scoop about 1/3 cup of batter into each muffin cup. Bake for 18-20 minutes or until golden brown.
Cool in muffin tin for 5 minutes before removing. Serve warm or cold.
Suggestions:
Add a bit of orange zest to the recipe to make it sparkle.
Serve with butter that has orange peel mixed into it and a dash of cinnamon.
To reduce the glycemic load, replace the raisins with "Amaisins" and don't soak them.
Per Muffin
Calories 146 - Fiber 2g - Fat 4g - Carbohydrates 24g - Protein 4g.
Pear-Ginger Lemonade
serves 12
http://w ww.diabeticconnect.com/recipes/4108-pear-ginger-lemonade
9 cups pear nectar , chilled
1 1/2 cups fresh lemon juice
1 cup SPLENDA® No Calorie Sweetener, granulated
12 tsps ginger juice
Combine all ingredients in a pitcher, stirring until SPLENDA® dissolves. Serve over ice.
Additional Information
Look for ginger juice in tiny bottles in the juice or spice section of supermarkets. If it is not available, peel and chop a 3-inch piece of fresh ginger, then squeeze the pieces though a garlic press and collect the juice
Per Serving
Calories 136.9 - Total Carbs 33.4 g - Dietary Fiber 2.4 g - Sugars 27 g - Total Fat 0 g - Protein 0.2 g -
Sodium 2.1 mg.
Sausage Strata
FRIED APPLES
Raisin-Carrot Muffins
Pear-Ginger Lemonade
The Recipes
Sausage Strata
serves 12
The "strata" in this classic casserole are layers of bread, cheese and sausage baked in an egg-rich pudding.
http://www.diabeticconnect.com/recipes/4346-sunday-sausage-strata?hide_comm
ents=true&utm_source=Email&utm_medium=Newsletter&utm_campaign=DCR
1/2 pound turkey breakfast sausage, (four 2-ounce links), casing removed
2 medium onions, chopped (2 cups)
1 medium red bell pepper, seeded and diced (1 1/2 cups)
12 large eggs
4 cups 1% milk
1 teaspoon salt, or to taste
Freshly ground pepper, to taste
6 cups cubed, whole-wheat country bread, (about 7 slices, crusts removed)
1 tablespoon Dijon mustard
1 1/2 cups grated Swiss cheese, (4 ounces)
Coat a 9-by-13-inch baking dish (or similar shallow 3-quart baking dish) with cooking spray.
Cook sausage in a large nonstick skillet over medium heat, crumbling with a wooden spoon, until lightly browned, 3 to 4 minutes. Transfer to a plate lined with paper towels to drain. Add onions and bell pepper to the pan and cook, stirring often, until softened, 3 to 4 minutes.
Whisk eggs, milk, salt and pepper in a large bowl until blended.
Spread bread in the prepared baking dish. Scatter the sausage and the onion mixture evenly over the bread. Brush with mustard. Sprinkle with cheese. Pour in the egg mixture. Cover with plastic wrap and refrigerate for at least 2 hours or overnight.
Preheat oven to 350ºF.
Bake the strata, uncovered, until puffed, lightly browned and set in the center, 55 to 65 minutes. Let cool for about 5 minutes before serving hot.
If preparing ahead of time: Prepare through Step 4 the night before serving.
Per Serving:
Calories 255 - Carbohydrates 19g - Cholesterol 229mg - Dietary Fiber 2g - Fat 13g:
(Monounsaturated Fat 4g - Saturated Fat 5g) - Potassium 380mg - Protein 17g - Sodium 513mg.
Carbohydrate Servings 1
Exchanges: 2/3 starch - 1/3 milk - 1/2 vegetable - 1 very lean protein - 1 1/3 medium-fat protein.
FRIED APPLES
serves 12
http://www.diabe ticconnect.com/recipes/4131-fried-apples
12 GRANNY SMITH APPLES CORED AND SLICED,
9 TBS. OF YOUR FAVORITE BUTTER OR SUBSTITUTE,
3/4 CUP SPLENDA BROWN SUGAR,
3 TBS. APPLE PIE SPICE
PREPARE YOUR APPLES BY QUARTERING AND SLICEING ABOUT 1/4' THICK
PUT BUTTER IN PAN OVER MEDIUM-HIGH HEAT.
AS SOON AS BUTTER MELTS AND JUST STARTS TO BUBBLE, ADD APPLES.
SPRINKLE BROWN SUGAR AND SPICE OVER APPLES.
STIR AND TURN EVERY COUPLE OF MINUTES UNTIL LIQUID IS ABSORBED.
fat content will vary according to butter or substitute used
approx.1.5 servings of carbs per serving
Raisin-Carrot Muffins
makes 14
These are light and fluffy muffins that will compliment any breakfast plate or are great for a mid day snack.
http://w ww.diabeticconnect.com/recipes/4761-rasin-carrot-muffins
Boiling water
2/3 cup raisins (golden or brown)
1 1/2 cups all purpose flour
1/2 cup whole wheat flour
1/3 cup wheat germ (toasted)
1 1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon cinnamon
1/2 teaspoon ground nutmeg
1 egg, lightly beaten
1 1/4 cups buttermilk (or skim milk)
1/3 cup brown sugar (or sugar substitute made for baking)
1/4 cup peanut oil
1 cup shredded carrots
Preheat oven to 400ºF.
Spread your wheat germ on a baking sheet and put in oven while it is preheating to toast. Lightly grease 14 2 1/2 inch muffin cups or line with paper bake cups. Place your raisins in a small bowl and cover with boiling water, set aside.
You will start to smell your wheat germ toasting. Let it toast for about 5 minutes. Keeping an eye on it while you prepare your dry mixture. Remove when ready, set aside.
In a medium bowl, combine your flours, toasted wheat germ, baking powder, baking soda, salt and spices. Sift together and then make a well in the center of your flour mixture.
In a small bowl, combine your egg, buttermilk, brown sugar and oil. Mix well and pour into the well in your dry ingredients. Mix until moist. (It should be lumpy)
Drain your raisins and add to the mixture along with your shredded carrot. Mix until incorporated into the batter. Scoop about 1/3 cup of batter into each muffin cup. Bake for 18-20 minutes or until golden brown.
Cool in muffin tin for 5 minutes before removing. Serve warm or cold.
Suggestions:
Add a bit of orange zest to the recipe to make it sparkle.
Serve with butter that has orange peel mixed into it and a dash of cinnamon.
To reduce the glycemic load, replace the raisins with "Amaisins" and don't soak them.
Per Muffin
Calories 146 - Fiber 2g - Fat 4g - Carbohydrates 24g - Protein 4g.
Pear-Ginger Lemonade
serves 12
http://w ww.diabeticconnect.com/recipes/4108-pear-ginger-lemonade
9 cups pear nectar , chilled
1 1/2 cups fresh lemon juice
1 cup SPLENDA® No Calorie Sweetener, granulated
12 tsps ginger juice
Combine all ingredients in a pitcher, stirring until SPLENDA® dissolves. Serve over ice.
Additional Information
Look for ginger juice in tiny bottles in the juice or spice section of supermarkets. If it is not available, peel and chop a 3-inch piece of fresh ginger, then squeeze the pieces though a garlic press and collect the juice
Per Serving
Calories 136.9 - Total Carbs 33.4 g - Dietary Fiber 2.4 g - Sugars 27 g - Total Fat 0 g - Protein 0.2 g -
Sodium 2.1 mg.
