Recipes

Bean, lentil and brown rice casserole with chipotle peppers

2012-01-24T17:34:00-05:00

Beans, lentils and brown rice pack a whole grain and vegetable protein punch.

1 1/2 Tbsp canola oil 20 mL
1 cup chopped onion 250 mL
3 cloves garlic, minced
3 Tbsp chopped, canned chipotle peppers in adobo sauce 45 mL
1 tsp dried oregano 5 mL
1 tsp dried savory 5 mL
1/2 tsp freshly ground black pepper 2 mL
1 cup sodium-reduced medium or hot salsa 250 mL
1 cup raw brown basmati rice 250 mL
1 cup raw green lentils 250 mL
1 can (19 oz/540 mL) kidney beans, drained and rinsed
4 1/2 cups water 1.125 L
1 bay leaf
1 cup low-fat shredded Cheddar cheese 250 mL

Instructions:

1. Preheat oven to 350 ºF (180 ºC). Lightly spray 3-quart casserole with canola oil cooking spray and set aside.

2. In large soup pot, heat canola oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes. Add garlic, chipotle peppers, oregano, savory and black pepper and cook for 1-2 minutes more. Stir in salsa and deglaze pan.

3. Add brown rice, lentils, kidney beans, water and bay leaf. Bring to a boil. Transfer mixture to prepared baking dish. Cover with foil and bake in preheated oven for about 1 1/4-1 1/2 hours or until rice and lentils are tender and no water remains. Stir twice during baking, replacing foil before returning to oven. Remove bay leaf before serving.

4. Remove from oven and sprinkle with cheese. Leave foil off and return to oven for 3-4 minutes to melt cheese. Remove bay leaf before serving.

Yield: 12 servings. Serving Size: 1 cup (250 mL)

Nutritional analysis per serving:
Calories: 270
Total fat: 4 g
Saturated fat: 0.5 g
Cholesterol: 0 mg
Sodium: 280 mg
Carbohydrates: 47 g
Fibre: 13 g
Protein: 14 g

Oven-Baked Crispy Chicken

2012-01-23T19:24:00-05:00

A moist and crispy fried chicken taste without the fat of traditional fried chicken.

Makes 4 Servings

Tip:
♦ Removing the skin from chicken cuts the fat by more than half.

• Preheat oven to 350◦ F (180◦ C)
• Baking sheet, sprayed with vegetable spray

4 chicken leg quarters (about 1 lb/500 g)
½ cup corn flakes cereal crumbs 125 mL
2 tbsp freshly grated Parmesan cheese 25 ml
2 tsp garlic powder 10 mL
2 tsp chili powder 10 mL
½ tsp freshly ground black pepper 2 mL
¼ cup 1% milk 50 mL

1. Rinse chicken and remove all skin and visible fat. Pat dry. Cut apart at the joint into things and drumsticks.
2. In a large plastic bag, combine corn flakes crumbs, Parmesan, garlic powder, chili powder and pepper.
3. Pour milk into a shallow dish.
4. Dip chicken pieces in milk, then add them, one at a time, to the plastic bag. Shake to coat with crumbs. Place on prepared baking sheet and sprinkle with any remaining crumbs. Discard any excess milk.
5. Bake in preheated oven for 45 to 50 minutes, or until juices run clear when chicken is pierced with fork.

Dietitian’s Message: The carbohydrate count in this recipe is minimal compared to the appetite satisfaction. Team with potatoes and vegetables.

Nutritional Analysis per Serving: Calories 232, carbohydrate 13g, fiber 1g, protein 29g, total fat 6g, saturated fat 2g, sodium 294 mg, cholesterol 107 mg.

Canada’s Choice per Serving: 1 Carbohydrate, 4 Meat & Alternatives

Recipe reprinted with permission from Canada’s Best Cookbook for Kids with Diabetes, Colleen Bartley, Robert Rose Inc., 2005, http://www.robertrose.ca

Fillet of Fish Burgers

2012-01-17T19:24:01-05:00

Substitute a different bread, such as focaccia, for the buns to add subtle and sophisticated flavor to fish burgers.

Makes 6 Servings

Tips:
♦ Great toppings that don’t add a lot of carbohydrates or calories are: lettuce or spinach leaves, tomato slices, thinly sliced onions (grilled, sautéed or raw), dill pickle slices.
♦ White fish fillets are very similar in terms of taste and nutrition, so choose what you like – but remember that fresh is always best, so be flexible and pick what is in season.

• Preheat oven to 425◦ F (220◦ C)
• Baking sheet, sprayed with vegetable spray

1 lb skinless white fish fillets (cod, halibut or sole) 500 g
2 egg whites 2
1 tbsp vegetable oil 15 mL
½ cup corn flakes cereal crumbs 125 mL
¼ cup freshly grated Parmesan cheese 50 mL
6 crusty whole wheat buns (each 1½ oz/45 g) or pitas
6 tbsp Light Tartar Sauce (recipe follows) 90 mL

1. Cut fish fillets into 6 equal pieces.
2. In a shallow dish, using a fork, beat egg whites and oil.
3. In a separate shallow dish, combine corn flakes crumbs and Parmesan. Dip fish pieces first into egg mixture, then into crumbs. Press crumbs on to make sure they stick. Discard any excess egg and crumb mixtures.
4. Place fish on prepared baking sheet and bake in preheated oven for 18 to 20 minutes, or until coating is golden brown and fish flakes easily when tested with a fork. Don’t overcook.
5. Serve on whole wheat buns, topped with 1 tbsp (15 mL) Light Tartar Sauce and your choice of toppings (see suggestions in tip, above)

Nutritional Analysis per Serving:
Calories 250,
carbohydrate 26g,
fiber 2g,
protein 21g,
total fat 7g,
saturated fat 2g,
sodium 390 mg,
cholesterol 36 mg.

Canada’s Choice per Serving: 1½ Carbohydrates, 2½ Meat & Alternatives

Dietitian’s Message: Breads baked from whole-grain flours contain more vital nutrients than more refined breads. Encourage your family to choose whole wheat in recipes such as this one.

Light Tartar Sauce

Makes 1 Cup (250 mL) (1 tbsp/15 mL per serving)

Tip:
♦ This recipe can be stored in a well-sealed container (or a jar with a tight-fitting lid) in the refrigerator for up to 5 days.

½ cup (125 mL), plain yogurt
1/3 cup (75 mL), lower-fat mayonnaise
3 tbsp (45 mL), chopped dill pickle
1 tsp (5 mL), freshly squeezed lemon juice
½ tsp (2 mL), Dijon mustard
Dash, hot pepper sauce
Dash, Worcestershire sauce

1. In a small bowl, stir together yogurt, mayonnaise, pickles, lemon juice, mustard, hot pepper sauce and Worcestershire sauce. Cover and refrigerate for at least 2 hours, until completely chilled and flavors are blended. Serve with fish or on fish burgers.

Nutritional Analysis per Serving: Calories 19, carbohydrate 1g, fiber 0 g, protein 0 g, total fat 1g, saturated fat 0 g, sodium 71 mg, cholesterol 0 mg.

Canada’s Choice per Serving: 1 Extra

Recipe reprinted with permission from Canada’s Best Cookbook for Kids with Diabetes, Colleen Bartley, Robert Rose Inc., 2005, http://www.robertrose.ca

Surprise Quick Quiche

2012-01-10T19:24:00-05:00

The surprise is that this quiche makes its own crust!

Variations:
• Substitute shredded Swiss cheese and add a diced tomato and a diced cooked potato.
• To make a meatless version, leave out the bacon bits and add 1 cup (250 mL) cooked chopped broccoli and/or 1 cup (250 mL) cooked sliced mushrooms.

• Preheat oven to 400◦ F (200◦ C)
• 9-inch (23 cm) pie plate, sprayed with vegetable spray
3 large eggs
1 ½ cups 1% milk 375 mL
¼ cup whole wheat flour 50 mL
2 tbsp cornmeal 25 mL
3 green onions, chopped
1 ¼ cup shredded lower-fat Cheddar cheese 300 mL
3 tbsp cooked bacon bits 45 mL

Dietitian’s Message: If you include the vegetables in the variation, this dish contains four healthy food groups. (Or serve with a side salad.) It’s simply amazing how the flour and cornmeal in the mixture end up making the bottom crust of this delicious and quick meal.

1. In a blender or food processor, combine eggs, milk, flour and cornmeal. Blend for 30 seconds, until well blended.
2. In the prepared pie plate, gently toss green onions, shredded cheese and bacon bits. Pour the milk mixture over the cheese mixture.
3. Bake in preheated oven for 20 to 22 minutes, or until a knife inserted in the center comes out clean.

Nutritional Analysis per Serving:
Calories 254,
carbohydrate 15g
fiber 1g
protein 20g
total fat 12g
saturated fat 6g
sodium 297 mg
cholesterol 184 mg

Canada’s Choice per Serving: 1 Carbohydrate, 2 ½ Meat & Alternatives

Recipe reprinted with permission from Canada’s Best Cookbook for Kids with Diabetes, Colleen Bartley, Robert Rose Inc., 2005, http://www.robertrose.ca

Cauliflower with Hazelnut Crumb Topping

2012-01-04T17:07:00-05:00

Snowy cauliflower topped with cheese and nuts makes the perfect side dish for a Sunday roast. For vegetarians, it becomes a main course dish when served along with grains or a bowl of pasta.

• Preheat broiler
• 12- by 8-inch (2.5 L) shallow baking dish, sprayed with vegetable cooking spray

1 tbsp butter 15 mL
¼ cup hazelnuts, finely chopped 50 mL
½ cup soft fresh bread crumbs 125 mL
1 large clove garlic, minced
½ cup finely shredded light Swiss or light Cheddar cheese 125 mL
2 tbsp chopped fresh parsley 25 mL
1 medium cauliflower, broken into florets

Tip:
♦ Sprinkle the garlic-crumb mixture over other vegetables such as broccoli, Brussels sprouts or spinach. Unblanched almonds, pecans or walnuts can replace the hazelnuts.

1. In a medium nonstick skillet, melt butter over medium heat. Add hazelnuts and cook, stirring, for 1 minute or until lightly toasted. Add bread crumbs and garlic; cook, stirring, for 1 minute more or until crumbs are lightly colored. Remove from heat; let cool.

2. In a bowl, combine crumb mixture, cheese and parsley.

3. In a large saucepan of boiling salted water, cook cauliflower for 3 to 5 minutes or until tender-crisp. Drain well. Place in baking dish; sprinkle with crumb mixture. Place under preheated broiler for 1 to 2 minutes or until topping is lightly browned.

Serves 4

Nutritional Analysis per Serving:
Calories 133,
carbohydrate 7g
fiber 2g
protein 8g
total fat 9g
saturated fat 4g
sodium 155 mg
cholesterol 18 mg

Canada’s Choice per Serving: ½ Carbohydrate, 1 Meat & Alternatives, 1 Fat

Recipe reprinted with permission from Diabetes Comfort Food, Johanna Burkhard and Barb Selley, Robert Rose Inc., 2006, http://www.robertrose.ca

Baked Italian White Beans

2011-12-28T17:07:00-05:00

A simple combo of beans and vegetables is a terrific side dish or main course that will delight not only the vegetarians in the crowd but everyone else as well.

• Preheat oven to 350◦ F (180◦ C)
• 8-cup (2 L) shallow baking dish, sprayed with vegetable cooking spray

2 tbsp olive oil, divided 25 mL
2 cups chopped Spanish onion 500 mL
3 cloves garlic, finely chopped
1 tbsp balsamic vinegar 15 mL
5 tomatoes, seeded and diced
1 tbsp chopped fresh thyme 15 mL
1 bay leaf
Freshly ground black pepper
2 small zucchini, halved lengthwise, thickly sliced
1 red bell pepper, diced
1 yellow bell pepper, diced
1 can (19 oz/540 mL) white kidney beans, drained and rinsed
1 cup soft fresh bread crumbs 250 mL
2 tbsp chopped fresh parsley 25 mL
1 large clove garlic, minced

Tips:
♦ Canned dried legumes such as kidney beans contain significant amounts of fiber. They are also valuable sources of protein and are included in the meat group. Some other varieties in this group are black beans, black-eyed peas, chickpeas, great Northern bean, lentils, navy beans, pinto beans and split peas. Most are canned with salt, so be sure to drain and rinse them well.
♦ To make 1 cup (250 mL) fresh bread crumbs, process 2 slices crusty bread in a food processor until fine.
♦ Recipe can be prepared through Step 3 up to 1 day ahead; cover and refrigerate.

1. In a large saucepan, heat 1 tbsp (15 mL) of the oil over medium heat. Cook onions and garlic, stirring often, for 5 minutes or until softened. Add vinegar and cook until evaporated. Add tomatoes, thyme and bay leaf; season with pepper to taste. Bring to a boil. Reduce heat, cover and simmer for 20 minutes.

2. Add zucchini and peppers; cook for 5 to 7 minutes or until vegetables are tender-crisp. Gently stir in beans. Spoon mixture into prepared baking dish.

3. In a bowl, combine bread crumbs, parsley and garlic. Drizzle with remaining olive oil and toss to coat. Sprinkle over beans; bake for 35 to 45 minutes or until bubbly and top is golden.

Serves 4

Nutritional Analysis per Serving:
Calories 198,
carbohydrate 32g
fiber 9g
protein 8g
total fat 6g
saturated fat 1g
sodium 245 mg
cholesterol 0 mg

Canada’s Choice per Serving: 1 ½ Carbohydrate, ½ Meat & Alternatives, ½ Fat

Recipe reprinted with permission from Diabetes Comfort Food, Johanna Burkhard and Barb Selley, Robert Rose Inc., 2006, http://www.robertrose.ca

Terrific Chicken Burgers

2011-12-21T17:07:00-05:00

Accompany these patties with stir-fried rice and vegetables.

1 egg
½ cup (125 mL) fine dry bread crumbs
1/3 cup (75 mL) finely chopped green onions
1 tsp (5 mL) ground coriander
1 tsp (5 mL) grated lemon zest
½ tsp (2 mL) salt
¼ tsp (1 mL) freshly ground black pepper
1 lb (500 g) ground chicken or turkey
1 tbsp (15 mL) vegetable oil

1. In a bowl, beat egg; stir in bread crumbs, green onions, coriander, lemon zest, salt and pepper; mix in chicken. With wet hands, shape into four patties, each 4 inches (10 cm) in diameter.

2. In a large nonstick skillet, heat oil over medium heat; cook patties for 5 to 6 minutes on each side or until golden brown on outside and no longer pink in center.

Serves 4

Nutritional Analysis per Serving:
Calories 291
Carbohydrate 11g
Fiber 1g
Protein 23g
Total fat 17g
Saturated fat 1g
Sodium 490 mg
Cholesterol 47 mg

Canada’s Choice per Serving: ½ Carbohydrate, 3 Meat & Alternatives, 1 Fat

Recipe reprinted with permission from Diabetes Comfort Food, Johanna Burkhard and Barb Selley, Robert Rose Inc., 2006, http://www.robertrose.ca

Easy Curried Fish Stew

2011-12-14T19:04:01-05:00

Gingerroot adds a vibrant flavor to this stew. Serve steaming bowls with chunks of crusty whole-grain bread. It’s a complete meal!

2 tsp (10 mL) vegetable oil
1 small onion, finely chopped
1 tbsp (15 mL) minced fresh gingerroot
2 tsp (10 mL) mild curry paste or powder
2 cups (500 mL) diced peeled potatoes
1 ½ cups (375 mL) thinly sliced carrots
2 ¼ cups (550 mL) fish broth or reduced-sodium chicken broth
1 tbsp (15 mL) cornstarch
Freshly ground black pepper
1 ½ cups (375 mL) snow peas, ends trimmed, halved
1 lb (500 g) fresh or frozen haddock or cod fillets, cut into chunks

1. In a large saucepan, heat oil over medium heat. Add onion, ginger and curry paste; cook, stirring, for 2 minutes or until softened. Add potatoes, carrots and fish broth. Bring to a boil; reduce heat, cover and simmer for 10 to 12 minutes or until vegetables are just tender.
2. In a bowl, blend cornstarch with 2 tbsp (25 mL) water. Add to stew and cook, stirring, until thickened. Season with pepper to taste. Stir in snow peas and fish; cover and cook for 2 to 3 minutes or until snow peas are tender-crisp and fish is opaque.

Nutritional Analysis per Serving:
Calories 258
Carbohydrate 26g
Fiber 5g
Protein 26g
Total fat 5g
Saturated fat 1g
Sodium 470 mg
Cholesterol 65 mg

Canada’s Choice per Serving: 1½ Carbohydrate, 3 Meat & Alternatives

Recipe reprinted with permission from Diabetes Comfort Food, Johanna Burkhard and Barb Selley, Robert Rose Inc., 2006, http://www.robertrose.ca

Chicken with lime, garlic and cashews

2011-12-09T18:54:02-05:00

Lime and cashew add zest and crunch to this delicious chicken stir-fry.

1 (7 oz/200 g) skinless, boneless chicken breast
4 cloves garlic, minced
2 Tbsp (30 mL) low-sodium soy sauce
2 Tbsp (30 mL) garlic chilli sauce
2 tsp (10 mL) canola oil
2 tsp (10 mL) fresh lime juice
2 large red peppers, thinly sliced
1 cup (250 mL) snap or snow peas
6 green onions, chopped into 4-inch (10 cm) pieces
1/4 cup (60 mL) unsalted cashews, coarsely chopped

1. Slice the chicken into 1/4 inch (5 mm) slices. For easier slicing, place the chicken in the freezer for 20 minutes to firm.
2. In a resealable plastic bag, mix together the garlic, soy sauce, chilli sauce, 1 tsp (5 mL) of the canola oil and lime juice. Add the sliced chicken. Marinate in the refrigerator for 20 minutes to 12 hours.
3. When the chicken is marinated, heat a medium-sized frying pan over medium heat. Add 1 tsp (5 mL) canola oil and the red peppers. Sauté for 1 minute. Remove the peppers from the pan and set aside on a plate.
4. Add chicken with marinate to the frying pan. Stir fry the chicken for 4 minutes. Return the red peppers to the pan and continue cooking for 1 minute. Add the snow peas and green onion and cook for 2 minutes. Sprinkle with cashews and stir fry for 1 minute. Serve.

Yield: 4 servings
Serving size: 3/4 cup (175 mL)

Choices: 1 carbohydrate; 2 meat and alternatives

Nutritional information per serving
Calories: 190
Fat: 8 g
Saturated fat: 1.5 g
Cholesterol: 30 mg
Sodium: 300 mg
Carbohydrates: 17 g
Fibre: 3 g
Protein: 15 g

Veal braised with onions

2011-11-30T16:54:00-05:00

Richly flavored braised meats like veal are always a welcome choice for a family meal. I make them in advance, since their flavor improves when refrigerated and reheated the next day.

2 tbsp (25 mL) olive oil, divided
2 lbs (1 kg) lean stewing veal, cut into ¾-inch (2 cm) cubes
2 large onions, chopped
2 cloves garlic, finely chopped
2 tbsp (25 mL) all-purpose flour
1 ½ cups (375 mL) reduced-sodium chicken broth
½ cup (125 mL) dry white wine or additional broth
2 tbsp (25 mL) tomato paste
½ tsp (2 mL) salt
½ tsp (2 mL) freshly ground black pepper
¼ cup (50 mL) chopped fresh parsley
1 tsp (5 mL) grated lemon zest

1. In a Dutch oven or large saucepan, heat 1 tbsp (15 mL) oil over high heat; brown veal in batches. Transfer to a plate.
2. Reduce heat to medium; add remaining oil. Cook onions and garlic, stirring, for 5 minutes or until lightly colored. Blend in flour; stir in broth, wine and tomato paste. Add veal along with accumulated juices; season with salt and pepper. Bring to a boil.
3. Reduce heat, cover and simmer, stirring occasionally for 50 minutes. Stir in parsley and lemon zest; cook, covered, for 10 minutes or until veal is tender.

Tips:
When a recipe calls for broth or stock, always use reduced-sodium or salt-free products. In this recipe, replacing the reduced-sodium broth with regular broth would increase the sodium by about 120 mg per serving. If you do need to use regular broth, remember to omit or cut down the salt in the recipe.

Serve this simple dish with noodles or creamy mashed potatoes.

Nutritional analysis per servings
Calories 250
Carbohydrate 9g
Fiber 2g
Protein 33g
Total fat 9g
Saturated fat 2g
Sodium 410 mg
Cholesterol 127 mg

Canada’s Choice per Serving: ½ Carbohydrate, 4 Meat & Alternatives

Recipe reprinted with permission from Diabetes Comfort Food, Johanna Burkhard and Barb Selley, Robert Rose Inc., 2006, http://www.robertrose.ca