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Diabetes & Endocrinology Associates, P.C. Georgia's leading specialist in diabetes and endocrinology care
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Recipes for January 2010 *posted 01/13/2010

Diabetized Corn Bread (from Diabetes Forecast)
Serves 18
Serving Size: 2 inch square
Preparation Time: 25 minutes
Cooking Time: 30 minutes

Ingredients:
1 ½ cups self-rising cornmeal mix
2 Tbsp. sugar
4 Tbsp. light buttery spread, divided
1 cup chopped onion
½ cup chopped red pepper
1 cup fat-free sour cream
1 cup no salt added cream-style corn
½ cup reduced-fat cheddar cheese
2 eggs
1 egg white

Preparation:

  1. Preheat the oven to 425 degrees. In a bowl, combine the cornmeal and sugar.
  2. In a medium skillet over medium heat, heat 1 Tbsp. of the buttery spread until it melts. Add the onion and pepper to the skillet and sauté for 3 minutes. Set aside.
  3. Melt the remaining 3 Tbsp of the buttery spread and add it too the cornmeal mixture. Add in the remaining ingredients and mix well. Fold in the cooked onion and red pepper.
  4. Pour the batter in a 9-by-13-inch pan and bake for about 30 minutes. Let the corn bread cool in the pan for about 15 minutes before cutting into squares.

Nutrition data per serving:
Calories: 95
Total fat: 2.5g
Saturated fat: 0.8g
Trans fat: 0g
Cholesterol: 25mg
Sodium: 220mg
Total Carbohydrate: 13g
Dietary fiber: 1g
Protein: 4g


Turkey and Bean Chili (from Cooking Light)
Serves: 6
Serving size: 1 cup chili and 1 lime wedge

Ingredients:
1 cup chopped red onion
1/3 cup chopped seeded poblano pepper (about 1 pepper)
1 teaspoon bottled minced garlic
1 ¼ pounds ground turkey
1 Tbsp chili powder
2 Tbsp tomato paste
2 tsp dried oregano
1 tsp ground cumin
¼ tsp salt
¼ tsp black pepper
1 (19-ounce) can cannelloni beans, rinsed and drained
1 (14.5-ounce) can diced tomatoes, undrained
1 (14-ounce) can fat-free, less-sodium chicken broth
½ cup chopped fresh cilantro
6 lime wedges

Preparation:

  1. Heat a large saucepan over medium heat
  2. Add first 4 ingredients; cook for 6 minutes or until turkey is cooked through, stirring frequently to crumble.
  3. Stir in chili powder and next 8 ingredients (through broth); bring to a boil.
  4. Reduce heat, and simmer 10 minutes.
  5. Stir in cilantro.
  6. Serve with lime wedges.

Nutrition data per serving:
Calories: 211
Total fat: 6.5g
Saturated fat: 1.7g
Cholesterol: 54mg
Sodium: 474mg
Total Carbohydrate: 16.4g
Dietary Fiber: 4.7g
Protein: 22.5g

 

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