The Menu - Diabetic friendly
Baked Turkey Meatballs
brown rice or whole wheat pasta
Grilled Vegetable Napoleons
Apple Crisp
The Recipes
Baked Turkey Meatballs
Serves 6
Recipe from The Comfort Food Cookbook by Robyn Webb
http://www.diabetes.org/mfa-recipes/
1/2 teaspoon olive oil
1 pound lean ground turkey
1/2 cup grated carrots
1/2 cup grated onions
1 teaspoon fresh thyme
1 teaspoon lemon zest
1 teaspoon parsley (finely chopped)
1/4 teaspoon ancho chile powder
1/4 cup white wine
1/2 teaspoon kosher salt
1/4 teaspoon fresh ground pepper
1 tablespoon grated Parmesan cheese (optional)
Preheat the oven to 350ºF. Use olive oil to lightly oil an 8x8-inch square baking dish.
In a large bowl, thoroughly mix all of the remaining ingredients, except for the Parmesan cheese.
To form the meatballs, pull a handful (about 1/2 cup) of the turkey mixture and toss back and forth in your hands to form a ball. The ball should form rather easily.
Once the meatballs are formed, place them in the baking dish.
Cover with foil and bake for 40 minutes. Remove the foil and continue baking for an additional 15 minutes.
Remove meatballs from the oven and sprinkle with Parmesan cheese.
Serving Size = 2 meatballs
160 Calories; 5 g Carbohydrate; 17 g Protein; 8 g Total Fat; 2.0 g Saturated Fat; 0.1 g Trans Fat;
95 mg Cholesterol; 260 mg Sodium.
A tip from the author:
You can serve these meatballs with whole grain pasta or brown rice.
Grilled Vegetable Napoleon
serves 8
This recipe uses non-fat plain Greek yogurt to stretch the goat cheese. This also works for cream cheese! You still get the great flavor and texture of the cheese without all of the extra fat.
http://www.diabetes.org/mfa-recipes/recipes/2012-06-grilled-vegetable -napoleon.html
2 Tbsp Olive Oil
4 Tbsp Balsamic Vinegar
1/2 tsp ground black pepper
2 medium zucchini, sliced lengthwise into 4 slices each
2 medium yellow squash, sliced lengthwise into 4 slices each
2 orange bell pepper, sliced into 4 slices each
2 small eggplant, sliced lengthwise into 4 slices each
1/2 cup goat cheese, softened
2 cups non fat, plain Greek yogurt
2 cloves garlic, minced or grated
2 Tbsp minced fresh oregano
1/2 tsp ground black pepper
1/2 cup chopped fresh basil
Preheat an indoor or outdoor grill.
In a large bowl, whisk together olive oil, balsamic vinegar and ground black pepper.
Add sliced zucchini, squash, bell pepper and eggplant to marinade and let sit for 5 minutes.
Grill the vegetables about 2-3 minutes on both sides.
Once grilled, cut the zucchini, eggplant and squash in half width-wise so that you have 8 pieces of each and set aside to cool.
In a medium bowl, whisk together goat cheese, yogurt, garlic, oregano and ground black pepper.
Lay 1 piece of eggplant on a plate, top with 1 heaping Tbsp of cheese mixture, top that with two slices of zucchini, then top with another heaping Tbsp of cheese mixture. Top that with 1 slice of bell pepper then another heaping Tbsp of cheese mixture. Top that with two slices of yellow squash, then another heaping Tbsp of cheese mixture and then the other slice of eggplant. Sprinkle with 1 Tbsp chopped fresh basil. Repeat process for rest of the Napoleons.
Serving Size: 1 Napoleon
Calories 175; Carbohydrates 19 g; Protein 12 g; Fat 7 g; Saturated Fat 2.8; Cholesterol 10 mg;
Sodium 90 mg; Dietary Fiber 4 g.
Apple Crisp
serves 7
Some of this warm Apple Crisp is sure to satisfy your sweet tooth.
http://www.diabetes.org/mfa-recipes/recipes/bonus-recipe-apple-crisp.html
Cooking spray
¼ cup packed brown sugar
¼ cup all-purpose flour
½ cup old-fashioned oats
2 tablespoons margarine, softened
1 teaspoon ground cinnamon
½ teaspoon ground nutmeg
1 teaspoon vanilla extract
5 cups peeled, sliced red apples (about 5 apples)
Preheat oven to 375⁰F. Coat a 13 x 9-inch pan with cooking spray.
In a small bowl, combine brown sugar, flour, oats, margarine, cinnamon, nutmeg, and vanilla. Blend with a fork until moistened (mixture should be crumbly).
Layer apples in a pan and sprinkle brown sugar mixture evenly over top. Bake 30 minutes.
Serving Size: 1/2 cup
Calories 145; Carbohydrates 27 g; Protein 2 g; Fat 4 g; Saturated Fat 1 g; Cholesterol 0 mg;
Sodium 41 mg; Dietary Fiber 2 g.
Baked Turkey Meatballs
brown rice or whole wheat pasta
Grilled Vegetable Napoleons
Apple Crisp
The Recipes
Baked Turkey Meatballs
Serves 6
Recipe from The Comfort Food Cookbook by Robyn Webb
http://www.diabetes.org/mfa-recipes/
1/2 teaspoon olive oil
1 pound lean ground turkey
1/2 cup grated carrots
1/2 cup grated onions
1 teaspoon fresh thyme
1 teaspoon lemon zest
1 teaspoon parsley (finely chopped)
1/4 teaspoon ancho chile powder
1/4 cup white wine
1/2 teaspoon kosher salt
1/4 teaspoon fresh ground pepper
1 tablespoon grated Parmesan cheese (optional)
Preheat the oven to 350ºF. Use olive oil to lightly oil an 8x8-inch square baking dish.
In a large bowl, thoroughly mix all of the remaining ingredients, except for the Parmesan cheese.
To form the meatballs, pull a handful (about 1/2 cup) of the turkey mixture and toss back and forth in your hands to form a ball. The ball should form rather easily.
Once the meatballs are formed, place them in the baking dish.
Cover with foil and bake for 40 minutes. Remove the foil and continue baking for an additional 15 minutes.
Remove meatballs from the oven and sprinkle with Parmesan cheese.
Serving Size = 2 meatballs
160 Calories; 5 g Carbohydrate; 17 g Protein; 8 g Total Fat; 2.0 g Saturated Fat; 0.1 g Trans Fat;
95 mg Cholesterol; 260 mg Sodium.
A tip from the author:
You can serve these meatballs with whole grain pasta or brown rice.
Grilled Vegetable Napoleon
serves 8
This recipe uses non-fat plain Greek yogurt to stretch the goat cheese. This also works for cream cheese! You still get the great flavor and texture of the cheese without all of the extra fat.
http://www.diabetes.org/mfa-recipes/recipes/2012-06-grilled-vegetable -napoleon.html
2 Tbsp Olive Oil
4 Tbsp Balsamic Vinegar
1/2 tsp ground black pepper
2 medium zucchini, sliced lengthwise into 4 slices each
2 medium yellow squash, sliced lengthwise into 4 slices each
2 orange bell pepper, sliced into 4 slices each
2 small eggplant, sliced lengthwise into 4 slices each
1/2 cup goat cheese, softened
2 cups non fat, plain Greek yogurt
2 cloves garlic, minced or grated
2 Tbsp minced fresh oregano
1/2 tsp ground black pepper
1/2 cup chopped fresh basil
Preheat an indoor or outdoor grill.
In a large bowl, whisk together olive oil, balsamic vinegar and ground black pepper.
Add sliced zucchini, squash, bell pepper and eggplant to marinade and let sit for 5 minutes.
Grill the vegetables about 2-3 minutes on both sides.
Once grilled, cut the zucchini, eggplant and squash in half width-wise so that you have 8 pieces of each and set aside to cool.
In a medium bowl, whisk together goat cheese, yogurt, garlic, oregano and ground black pepper.
Lay 1 piece of eggplant on a plate, top with 1 heaping Tbsp of cheese mixture, top that with two slices of zucchini, then top with another heaping Tbsp of cheese mixture. Top that with 1 slice of bell pepper then another heaping Tbsp of cheese mixture. Top that with two slices of yellow squash, then another heaping Tbsp of cheese mixture and then the other slice of eggplant. Sprinkle with 1 Tbsp chopped fresh basil. Repeat process for rest of the Napoleons.
Serving Size: 1 Napoleon
Calories 175; Carbohydrates 19 g; Protein 12 g; Fat 7 g; Saturated Fat 2.8; Cholesterol 10 mg;
Sodium 90 mg; Dietary Fiber 4 g.
Apple Crisp
serves 7
Some of this warm Apple Crisp is sure to satisfy your sweet tooth.
http://www.diabetes.org/mfa-recipes/recipes/bonus-recipe-apple-crisp.html
Cooking spray
¼ cup packed brown sugar
¼ cup all-purpose flour
½ cup old-fashioned oats
2 tablespoons margarine, softened
1 teaspoon ground cinnamon
½ teaspoon ground nutmeg
1 teaspoon vanilla extract
5 cups peeled, sliced red apples (about 5 apples)
Preheat oven to 375⁰F. Coat a 13 x 9-inch pan with cooking spray.
In a small bowl, combine brown sugar, flour, oats, margarine, cinnamon, nutmeg, and vanilla. Blend with a fork until moistened (mixture should be crumbly).
Layer apples in a pan and sprinkle brown sugar mixture evenly over top. Bake 30 minutes.
Serving Size: 1/2 cup
Calories 145; Carbohydrates 27 g; Protein 2 g; Fat 4 g; Saturated Fat 1 g; Cholesterol 0 mg;
Sodium 41 mg; Dietary Fiber 2 g.
