Creamy rice pudding (Diabetic cooking)

Very creamy with minimal fat in the 2% milk. Using skim milk will produce a curdled pudding.

Combine in large uncovered pot :

-1 can 13¼oz of skim evaporated milk
-2 cups 2% milk
-2 cups cooked white rice
-¼ cup liquid honey
-¼ teaspoon cinnamon
-¼ teaspoon salt
-½ cup sultana raisins

Bring to a boil, reduce heat, simmer, uncovered, for 15 minutes, stirring frequently.

Into a small bowl, measure :

-½ cup frozen egg product, thawed or 3 large eggs

Add ½ cup hot mixture to eggs, mix well.
Stir into saucepan, heat, stirring constantly, until thickened.
Remove from heat, stir in :

-2 teaspoons vanilla

Serve warm or cooled to room temperature.
Makes 5¼ cups.

Nutrition information: ½ cup: 158 calories; 1.2 gr total fat (0.7 gr sat., 5.1 mg cholesterol); 160 mg sodium; 7 gr protein; 30 gr carbohydrate; 1 gr dietary fiber.

BON APPETIT

Orange date muffins (Diabetic cooking)

Great orange aroma and flavor. Bits of dates and raisins give sweetness.

Combine in medium bowl :
-1½ cups all-purpose flour
-2 tablespoons brown sugar, packed
-1 teaspoon baking soda
-1 teaspoon baking powder
-¼ teaspoon salt

Combine in blender :
-1 medium orange, with peel, cut into 8 wedges
-¼ cup raisins
-¼ cup chopped dates
-2/3 cup 1% buttermilk
-3 tablespoons canola oil
-6 tablespoons frozen egg product, thawed or 2 large eggs

Process until orange, dates and raisins are well-chopped.
Pour into the dry ingredients, stir just until moistened.
Spray muffin cups with no-stick spray.
Fill cups ¾ full.
Bake in 400*F oven for 18-20 minutes.
Cool in pan for 5 minutes before turning out.
Makes 12 muffins.

Nutrition information : 1 muffin: 135 calories; 3.9 gr total fat (0.4 gr sat., 0.5 mg cholesterol); 209 mg sodium; 4 gr protein; 23 gr carbohydrate; 2 gr dietary fiber.

BON APPETIT

Oatmeal apple muffins (Diabetic cooking)

Nice texture with bits of apple. A good breakfast or snack.

Combine in a large bowl :

-1¼ cups whole wheat flour
-1 cup quick-cooking rolled oats
-¼ cup packed, brown sugar
-2½ teaspoon baking powder
-¼ teaspoon baking soda
-¼ teaspoon of each, salt, nutmeg and cinnamon

Combine in a small bowl :

-1 cup 1% buttermilk
-1 large egg, fork-beaten
-2 tablespoons canola oil

Pour the liquid ingredients into the dry ingredients.
Add :

-1 apple peeled and diced

Stir just until moistened.
Spray muffin cups with no-stick cooking spray.
Measure about ¼ cup into each muffin cup.
Bake in 375*F oven for 15-18 minutes, cool in pan for 5 minutes before turning out.

Makes 12 muffins

Nutrition information : 1 muffin: 139 calories; 3.7 gr total fat (0.6 gr sat., 18.7 mg cholesterol); 119 mg sodium; 4 gr protein; 24 gr carbohydrate; 3 gr dietary fiber.

BON APPETIT

Remoulade sauce

For cold meat and poultry, also shellfish, with which it is especially good.
Serve with poached shrimps.

Combine
-1 cup mayonnaise
-1 tablespoon drained, finely chopped cucumber pickle
-1 tablespoon drained, chopped capers
-2 teaspoons french dijon mustard
-1 teaspoon chopped parsley
-½ teaspoon chopped fresh tarragon
-½ teaspoon chervil
-½ teaspoon anchovy paste

BON APPETIT

Poached shrimps

6 servings

Simmer for about 5 minutes
-8 cups water
-¼ cup sliced onion
-1 clove garlic
-1 bay leaf
-2 celery ribs with leaves
-1 tablespoon salt

Wash, drain and add :
-2 lbs green shrimps

Slice and add :
-½ lemon

Simmer the shrimps for about 5 minutes or till pink. Drain immediately and chill. Serve very cold in their shells, to be shelled at the table, with a bowl of Remoulade sauce

Or shelled them, remove the intestinal vein and used them as desired.
(New Orleans shrimps)

BON APPETIT

New Orleans Shrimps

4 to 6 servings
Poach :
-2 lbs fresh shrimps

Shell and clean them. Served well chilled on :
-Lettuce

Prepare the following sauce. Rub a bowl with :
-Garlic

Add :
-½ cup finely chopped celery
-1 stalk finely chopped green onion
-1 tablespoon chopped chives
-6 tablespoons olive oil
-3 tablespoons lemon juice
-¼ teaspoon hot pepper sauce
-5 tablespoons horseradish
-2 tablespoon prepared mustard
-¼ teaspoon paprika
-¾ teaspoon salt
-½ teaspoon white pepper

You may marinated the shrimps in this sauce for 12 hours, or the time may be much shorter. A clove of garlic may be added to the mixture for 2 hours.

Any questions or special request for a recipe, don't hesitate to contact me.

BON APPETIT

Bechamel sauce or cream sauce

This sauce, actually made with milk, is used for creaming foods like vegetables and fish and as a base for other sauces.

Melt over low heat
-2 tablespoons butter

Add and blend over low heat for 3 to 5 minutes
-2 tablespoon flour

Stir in slowly
-1 cup milk

Simmer for about 15 minutes stirring with a wire whisk or a wooden spoon until thickened and smooth.
Strain the sauce and correct the seasonning with salt and pepper. You may add a pinch of nutmeg.
For creamed dishes, used about ½ as much sauce as solids.

BON APPETIT

Vegetable chili (Diabetic cooking)

Tastes even better the next day or after being frozen. Keep small portions in the freezer to take for lunch.

-1 medium onion, chopped
-2 garlic cloves, minced
-1 cup chopped celery
-2 tablespoons vegetable oil
-½ large red pepper, chopped
-½ large yellow pepper, chopped
-2 medium carrots, diced
-2 cups sliced fresh mushrooms
-2 cups diced medium zuchinis, with peel
-1x 14 oz. can of diced tomatoes, with juice
-1x 19 oz. can of red kidney beans, drained
-1x 19 oz. can of chick peas, drained
-¼ cup chopped fresh parsley
-2 teaspoon chili powder
-½ teaspoon ground cumin
-½ teaspoon dried whole oregano
-1 bay leaf
-Salt and freshly ground pepper

Sauté onion, garlic and celery in oil stirring occasionally, until very soft.
Add the rest of the ingredients and simmer for 1½ hours until carrot is tender.
Stir occasionally to prevent scorching.
Remove and discard bay leaf.
Makes 10 cups.

Nutrition information: 1 cup: 179 calories; 2.2 gr total fat(0.2 gr sat., 0 mg cholesterol); 484 mg sodium; 9 gr protein; 34 gr carbohydrate; 9 gr dietary fiber.

Although there is no meat in vegetarian dishes, beans and chick peas provide lot of protein. Kidney beans contain more protein than meat and are very rich in vitamins.

BON APPETIT

Creamy pasta sauce (Diabetic cooking)

Serve this garlicy sauce on your favorite pasta.

-4 garlic cloves, minced
-2 tablespoon olive oil
-1 can 13½ oz. skim evaporated milk
-2 tablespoon all-purpose flour
-3 cups tomato vegetable sauce
-½ teaspoon sweet basil
-½ teaspoon oregano
-¼ teaspoon salt
¼ teaspoon pepper

Sauté garlic in olive oil in medium saucepan until soft.
Whisk skim milk into flour in small bowl.
Add to saucepan, heat, stirring constantly, until boiling and thickened.
Add tomato sauce, basil and oregano.
Heat and stir until heated through.
Add salt and pepper, stir.
Makes 4 cups.

Nutrition information : ½ cup : 95 calories; 2.1 gr total fat (0.3 gr sat, 1.9 mg cholesterol; 273 mg sodium; 6 gr protein; 15 gr carbohydrate; 2 gr dietary fiber.

For a smooth sauce, purée in blender to desired consistency.

BON APPETIT

Thousand island dressing

Serve over iceberg lettuce wedges, eggs, etc.

Combine :
1 cup mayonnaise
¼ cup chili sauce or catsup
2 tablespoons minced stuffed olives
1 tablespoon chopped green pepper
1 tablespoon minced onion
1 chopped hard-boiled egg
2 teaspoon chopped parsley

BON APPETIT

Tartare sauce

A good old stand-by for fried fish.

Combine :
1 cup firm mayonnaise
1 teaspoon dijon mustard
1 tablespoon finely chopped parsley
1 teaspoon minced shallots
1 tablespoon chopped, drained sweet pickle
1 finely chopped hard-boiled egg
1 tablespoon chopped, drained capers
Correct the seasoning

You may thin the sauce with lemon juice.

BON APPETIT

Chicken salad

A traditional party dish, chicken salad should taste of chicken, the other ingredients being present only to add variety of texture and to enhance the flavor. So always keep proportions of at least twice as much chicken as the total of your other ingredients. Since it is usually combined with mayonnaise, be careful to refrigerate it, particularly if you make it in advance.

8 servings

-2 cups cooked chicken
-1 cup celery
-¼ cup salted almonds

Chilled these ingredients.
When ready to serve, combine with
-1 cup mayonnaise

Season the salad, as required, with
-Salt and paprika

Serve it on
-Lettuce

Garnish with
-Pimiento and olives
-Sliced hard-cooked eggs and capers

You may substitute cooked duck or turkey.

BON APPETIT

Turkey vegetable meatloaf (Diabetic cooking)

Have you ever seen a pretty meatloaf? Now you have! Excellent cold in sandwich.

Serve 8

-1 medium carrot
-1 medium red pepper
-2 green onions
-1 celery rib
-1 garlic clove
-½ cup skim evaporated milk
-3 egg whites

Process the ingredients in food processor until finely chopped and pour into large bowl.
Add
-1½ cups fine dry whole wheat breadcrumbs
-1 teaspoon seasonned salt
-¼ teaspoon pepper
-1 teaspoon worcestershire sauce
-1¼ lean ground turkey breast

Mix very well.
Form into two 8x5inch loaves.
Place crosswise in greased 9x13inch pan.
Pour over meatloaves a 14oz. tomato sauce and cook uncovered in an oven 325*F for an 1½ hours.

Nutrition information : 1 serving: 204 calories; 1.6 gr total fat(0.4 g sat., 44.2 mg cholesterol); 554 mg sodium; 23 gr protein; 23 gr carbohydrate; 1 gr dietary fiber.
BON APPETIT

Sweet potato shepherd’s pie (Vegetarian dish)

Sweet potato shepherd’s pie

Ingredients

2 tsp virgin olive oil
1 garlic clove, peeled and crushed
1 onion, peeled and sliced
2 sticks celery, washed and sliced
1 bay leaf
1 small butternut squash, peeled, halved, deseeded, and cut into small pieces
15 oz vegetable stock (made with 1 vegetable stock cube or your own stock)
15 oz can of "no added salt" red kidney beans, rinsed in a colander under cold running water and drained
1 cauliflower, cut into slices or chopped
2 medium zucchini, sliced
1 broccoli head, finely chopped
3 medium carrots, sliced
2 tbsp finely chopped fresh parsley
1 tsp arrowroot
4 sweet potatoes, steamed for 15 minutes until soft, and mashed

Directions

1. Heat a little water and the olive oil in a large saucepan. Add the garlic, onion, celery, and bay leaf and simmer for approximately 3 minutes.
2. Add the squash and heat for a further 3 minutes, stirring. Pour in the stock and bring to a boil overmedium heat. Simmer gently for 10 minutes, stirring occasionally. Add the kidney beans, cauliflower, zucchini, broccoli, and carrots. Simmer for a further 5 minutes until the squash is just tender. Stir in the parsley. Add a little arrowroot to thicken.
3. Transfer into a baking dish, mix the mashed sweet potatoes with a little of the cooking water and a dash of tamari sauce. Add as a topping and bake for 15 minutes at 400 F. Just enough time to set.

BON APPÉTIT

Orange codfish (Diabetic cooking)

This will become your favorite way to do fish !

- 2 egg whites
- 3 tablespoons frozen concentrated unsweetened orange juice, thawed
- 2 tablespoon low-sodium soy sauce
- ½ cup dry bread crumbs
- 1 teaspoon parsley flakes
- ½ teaspoon seasoned salt
- ½ teaspoon lemon pepper
- 1 pound fresh cod fillets
- 1 tablespoon canola oil
- 1 teaspoon lemon juice

Beat egg whites, orange juice and soy sauce with fork in shallow bowl. Set aside.

Combine bread crumbs, parsley, salt and pepper.

Dip cod fillets into egg mixture. Coat completely in crumb mixture. Lay in single layer in greased shallow baking dish. Whisk canola oil and lemon juice together in small dish. Drizzle over fish fillets. Bake in 475*F oven for 15-20 minutes until fish flakes easily. Serve 4.

Nutrition information: 1 serving : 217 calories; 4.9 gr total fat (0.6 g sat., 49 mg cholesterol); 887 mg sodium; 25 g protein; 17 g carbohydrate; trace dietary fiber.

BON APPETIT

Dilled salmon rillettes

The bright yet delicate flavor of this preparation makes it an excellent choice to serve with spring and summertime flavors, such as fresh green salads, crisp cool beverages, and light crackers or toast points. When preparing the mixture, place it in beautiful molds for serving. Once the rillette mixture sets, it cannot be transferred to another container without destroying the smooth top and texture.

-1 cup butter
-1 pound skinless salmon fillet, cut into 1-in cubes
-¾ cup dry white wine
-¼ cup minced shallots
-2 teaspoon salt
-¼ teaspoon ground white pepper
-3 dill sprigs, minced
-1 teaspoon finely chopped lemon zest

Melt the butter in a sauce pan over low heat.
Add the salmon, wine shallots, salt, pepper, dill and lemon zest; simmer slowly over very low heat, until the salmon is fully cooked, 15-20 minutes.
Remove the pan from the heat and cool until the butter begins to solidify.
Transfer the mixture to a chilled mixer bowl. Mixed on medium speed with a paddle attachment until a smooth paste is formed.
Test for appropriate seasoning and consistency. Make any adjustments before placing in molds.
Fill desired molds, cover, and refrigerate until needed.

BON APPETIT