3 Diabetes Friendly Holiday Recipes

November 25th, 2015

APPLE PIE PARFAIT

Serves 4

Ingredients

1 cup apples, diced
4 tbsp lemon juice, fresh
2 tbsp maple syrup
1 tbsp ground cinnamon
1 1⁄4 cups – granola, low fat, divided

2 1⁄2 cups – Dannon® All Natural Plain Nonfat Yogurt, divided

Directions

1. In a bowl combine apples, lemon juice, maple syrup and ground cinnamon.

2. To assemble the parfait place 2 tbsp of granola at the bottom of 4 (12 oz.) glasses. Layer with 1⁄4 cup yogurt and 2 tbsp of the apple mixture to each cup. Repeat layers a second time. Top each cup with 2 tbsp yogurt and 1 tbsp granola for garnish.

Nutrient Analysis per serving

Calories 230 ● Protein 10g ● Total Carbohydrate 48g ● Dietary Fiber 4g ● Total Fat 2g ● Sat Fat 0.5g ● Cholesterol

Recipe from Dannon

 

PUMPKIN CHOCOLATE YOGURT

Serves 4

This recipe is a healthful way to enjoy dark chocolate because it isn’t made with excessive amounts of sugar and other ingredients that often diminish the health benefits of high-quality dark chocolate.

Ingredients

2 cups nonfat Greek style yogurt

1/2 cup pumpkin puree (canned is perfect)

4 T dark honey

2 to 3 pinches ground cinnamon

2 pinches ground ginger

1/4 to1/2 tsp vanilla extract

1 4-oz high percentage cacao dark chocolate bar, grated.

Directions

1. Combine all of the ingredients except the chocolate in a large bowl and mix well to incorporate.

2. Portion the mixture into individual servings. Divide the chocolate evenly between the servings and stir to incorporate.

Nutrient Analysis per serving

Calories: 278; Protein: 13 g; Carbohydrate: 38 g; Fiber: 3 g; Total fat: 12 g; Sat fat 6 g; Cholesterol: 0 mg; Sodium: 45 mg

Recipe courtesy of Richard A. Amster, assistant professor and chef instructor at Suffolk County Community College’s Culinary Arts Center in Riverhead, New York

 

CORNBREAD STUFFING

Serves 12

Ingredients

2 6- to 7-oz packages of prepared cornbread stuffing mix

4 oz ground turkey or turkey sausage

3/4 cup pecan pieces

8 dried figs, cut into 1/4-inch pieces

Warm water in which to soak and plump the dried figs

1 honey crisp or Fuji apple, washed, cored and cut into 1/2-inch pieces

Low-fat chicken stock as needed, approximately 1 cup

* Using a store bought stuffing mix is the easiest way to start a good cornbread stuffing, and a premium quality mix will include the appropriate seasonings. The additional ingredients listed above will enhance the mix and make your stuffing special.

Directions

1. Cook the ground turkey, drain any fat, and set aside to cool.

2. Heat the pecan pieces in a skillet over medium heat to toast, shaking the pan to prevent the pecans from burning. When they give off a toasted aroma, remove from the heat, and allow to cool.

3. Soak the diced figs in the warm water for 15 minutes or until plump, drain well, and pat dry with paper towels.

4. Prepare the stuffing according to the package instructions and add the cooked turkey, the toasted pecan pieces, the plumped figs, and the diced apple.

5. If needed, add additional chicken stock to make the mix more moist and additional seasonings (dried sage, cumin powder, paprika, or any personal favorites) to taste.

Nutrient Analysis per serving using ground turkey

Calories: 196; Protein: 7 g; Carbohydrate: 29 g; Fiber: 6 g; Total fat: 7 g; Sat fat 0.8 g; Cholesterol: 4 mg; Sodium: 398 mg

Recipe courtesy of Richard A. Amster, assistant professor and chef instructor at Suffolk County Community College’s Culinary Arts Center in Riverhead, New York

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