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Feed Dad With Love & Care Introduction from The Diabetes Holiday Cookbook, Year-Round Cooking for People With Diabetes, by Carolyn Leontos, MS, RD, CDE, Debra Mitchell, CEPC, and Kenneth Weicker, CEC
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Menus & Recipes If your special dad is a meat and potatoes man, this meal is fit for a king. Beef tenderloin is naturally lean and the Roasted Potato Wedges and Green Bean & Red Pepper Sauté are perfect "go-withs." If the Coconut Custard Pie exceeds his limits for the meal, save it for a snack later in the day. Menu and recipes from The Diabetes Holiday Cookbook, ©2002 by Carolyn Leontos, Debra Mitchell, and Kenneth Weicker, John Wiley & Sons. Father's Day Dinner Green Beans With Red Pepper Sauté Roasted Rosemary Potato Wedges
A Hearty Lunch Prove to Dad that a meal can be filling without being fattening! This menu concentrates on hearty produce ~ potatoes, leeks, corn, cabbage ~ just the kind of basic homey vegetables that many men seem to relish. Menu and recipes from Vegetarian Celebrations, ©1990, 1996 by Nava Atlas. Serving Suggestion: Serve with fresh bagels and a plate of sliced tomatoes, cucumbers, and green peppers, if desired.
Ed. Note: For more deliciously healthy recipes for Dad, don't miss this feature: |
Legend tells us that this day, one meant to honor fathers everywhere, originated when a woman named Sonora Smart Dodd was in church listening to a Mother's Day sermon in 1909. Years earlier her mother had died, leaving six small children. Her father, William Jackson Smart, raised the children alone. Sonora thought it was only fair to show the same honor and respect for fathers as was being given to mothers. She organized the first Father's Day Celebration in Spokane, Washington, on June 19, 1910. Harry C. Meek was another early supporter of setting aside a special day to honor fathers. He was recognized in 1920 by the Lions Club as the "Originator of Father's Day." Regardless of who had the original idea, the concept caught on, and a National Father's Day Committee was formed in New York City in 1926. President Calvin Coolidge supported the idea as early as 1924. However, it wasn't until more than thirty years later, in 1956, that Congress passed a joint resolution supporting this holiday. And finally, ten years after that, in 196, that president Lyndon Johnson officially declared the third Sunday in June as "Father's Day." It is a great day to honor your dad, your grandfather, or any man who has in some way served as a father to you. Perhaps you can treat him to his favorite sport. If your dad is a golfer, give him a round of golf as a great gift. Encourage him to walk the eighteen holes, just as the pros do. That exercise is a good way to start his special day. Using the Beef Bordelaise menu, cook dinner inside, so Dad doesn't get stuck doing the grilling. This menu is fit for a king and if your father has diabetes, most likely it will "fit" his meal plan as well. Make your dinner special, with festive tableware and a spring centerpiece. Dad will appreciate anything you do for him. Source: The Diabetes Holiday Cookbook, ©2002 by Carolyn Leontos, Debra Mitchell, and Kenneth Weicker.
1 cup frozen corn, defrosted In a large bowl, mix the corn, beans, peppers, cilantro, and onions until completely combined. In a separate small bowl, blend the olive oil, vinegar , Splenda, mustard, salt and water. Combine and toss. Serve well chilled, atop chilled plates lined with lettuce leaves. Makes 6 Servings. Per (1/2-Cup)Serving: 90 Cal; 5 g Total Fat; 11 g Carb; 00 mg Cholesterol; 262 mg Sodium; 1 g Protein; 3 g Fiber; 1 g Sugar. Exchanges: 2 Veg; 1 Fat.
Beef Tenderloin: 2 pounds beef tenderloin, center cut Bordelaise Sauce (directions for preparation below): 1 small onion, sliced Dry the beef with a paper towel. Rub salt, pepper, and rosemary on all sides. Heat a nonstick fry pan, with an ovenproof handle large enough to fit the beef, on high heat. Lightly brown the beef on all sides, then remove the pan from the stove and place it in the oven. Roast the beef for about 30 minutes to 60 minutes, depending on how you like your meat done. Start checking for doneness at 30 minutes by inserting the tip of a meat thermometer into the very center of the roast. The following temperatures should serve as a guideline: Rare: 120°; Medium Rare: 128°; Medium: 135°; Medium-Well: 145°; Well Done: 155°. To Prepare Bordelaise Sauce: Heat a 2-quart pot on high heat. Sauté the vegetables in the oil until lightly brown. Add the tomato paste and flour and continue to stir with a wooden spoon for about 2 minutes. Scrape the bottom often so the flour does not burn or stick and is well mixed with the vegetables. Turn heat down to medium and add the wine or water. Mix well. Add the beef stock and bay leaf and simmer for 30 minutes. Strain and return the sauce to the stove and continue cooking until sauce is reduced to 1 cup, about 10 to 15 minutes. Finish the sauce with a few grindings of black pepper and fresh rosemary. This sauce should be smooth, dark brown, and slightly thick. BEEF STOCK 2 pounds beef bones, cut into small pieces (shank
or leg Preheat oven to 450°F. Brown the bones in a roasting pan for 15 minutes. Stir. Add the vegetables and cook for 15 minutes more. Remove from oven and transfer the contents of the baking pan into a large pot. Add the seasonings and cold water. Start with medium heat and bring the stock up to a boil. Turn the heat down to low and simmer gently for 3 hours. Skim off any scum or fat that rises to the surface. Strain the stock through a fine mesh strainer. Discard the bones and vegetables. There should be about 1 quart of liquid left. if you have more, put the stock back on the stove and gently reduce to 1 quart. Place the stock in the refrigerator and let it cool for 6 to 8 hours or overnight. When cold, the fat will be hardened and can easily be lifted from the top. The stock will keep for 1 week covered, in the refrigerator, or for several months if frozen. Note: Freeze any remaining stock in small containers for use in other recipes. Yield: 1 quart (4 cups). Per (1/2-cup) Serving: 14 Cal; 4 g Total Fat; (2 g Sat Fat); 00 g Carb; 00 mg Cholesterol; 319 mg Sodium (28 mg w/o salt); 2 g Protein. Exchanges: FREE.
GREEN BEANS WITH RED PEPPER SAUTÉ 3/4 pound green beans, cut into 1 to 1-1/2-inch lengths Boil the beans for 8 to 9 minutes in 3 cups of water. While the beans are cooking, heat the olive oil in a nonstick fry pan over medium heat, add the onions and garlic, and sauté, tossing or stirring often. When the beans are done, drain them and add them to the fry pan. Season with salt and pepper, if desired, and stir or toss well. Remove from heat and serve. Makes 6 Servings. Per (1/2-Cup) Serving: 37 Cal; 1 g Total Fat; 5 g Carb; 00 mg Cholesterol; 4 mg Sodium; 1 g Protein; 2 g Fiber. Exchanges: 1 Veg.
ROASTED ROSEMARY POTATO WEDGES 3 baking potatoes, washed Preheat the oven to 400°F. Coat a roasting pan or cookie sheet with cooking spray. Cut each potato in half, then each half into 4 long, thin wedges. Mix together the rosemary, salt, pepper, and paprika in a plastic bag. Add the potatoes to the bag and toss well. Lay the potatoes flat on the baking sheet and roast for 20 minutes. Turn the potatoes over and cook them for another 20 minutes, or until golden brown and crispy. Makes 4 Servings. Per (1/2-Cup) Serving: 69 Cal; 00 g Total Fat; 16 g Carb; 00
mg Cholesterol; 151 mg Sodium; 2 g Protein; 2 g Fiber. Exchanges: 1 Starch. 2 cups 2% milk, divided Bring 1-1/2 cups of the milk and the salt to a boil in a heavy saucepan. In a separate bowl, dissolve the cornstarch in the remaining 1/2 cup milk; add the egg and yolk and mix to combine. Whisk a third of the boiling milk into the cornstarch mixture using a wire whisk. Then whisk this back into the remainder of the boiling milk. Reduce heat to simmer and cook for 2 minutes, stirring constantly. Remove from heat. Add the chopped butter and stir until it is dissolved. Add the vanilla, Equal, and coconut. Mix until completely combined. Pour into the prebaked pie shell. Cover with plastic wrap and allow the wrap to touch the custard, to prevent a skin from forming. Chill at least 3 hours before cutting. Top each piece with a generous spoonful of whipped topping. Makes 10 Servings. Per Serving: 192 Cal; 12 g Total Fat (6 g Sat Fat); 16 g Carb; 49 mg Cholesterol; 157 mg Sodium; 4 g Protein; 1 g Fiber; 3 g Sugars. Exchanges: 1 Starch; 2 Fat.
WARM LEEK
AND POTATO SALAD 6 medium red-skinned potatoes, scrubbed Cook or microwave the potatoes in their skins until done but still firm. When cool enough to handle, but still warm, cut in half lengthwise and slice 1/2-inch thick. Place in a mixing bowl and cover. Trim the leeks and cut in half lengthwise. Cut 1/4-inch thick crosswise, then rinse well to rid them of grit. Heat the olive oil in a skillet along with 2 tablespoons of water. Cover and steam until crisp-tender, stirring occasionally. Add the leeks to the potatoes. Cut the artichoke hearts in half and add them along with their liquid to the potato-leek mixture, followed by the sweet pepper and peas. Add enough vinaigrette to moisten the salad. Season to taste with salt and pepper and toss well. To serve, line a large platter with lettuce leaves. Top them with the potato salad. Surround with cherry tomatoes and sprinkle with the minced herbs. Serve at once. Makes 6 Servings. Per Serving: 267 Cal; 7 g Total Fat; 46 g Carb; 0 g Cholesterol; 86 mg Sodium; 4 g Protein. Exchanges: 2 Starch; 3 Veg; 1-1/2 Fat. 1/3 cup canola oil Combine all the ingredients in a cruet and shake well. Shake well before each use. Makes about 1 Cup. Per (2 tsp) Serving: 43 Cal; 4 g Total Fat; 0 g Carb; 00 mg Cholesterol; 44 mg Sodium; 0 g Protein. Exchanges: 1 Fat.
1 Tbsp canola oil Heat the oil in a large skillet. Add the onion and sauté over moderate heat until translucent. Add the garlic and continue to sauté until the onion is lightly golden. Add the tomatoes, dried herbs, and mustard and cook, stirring occasionally, for 5 minutes. Add the remaining ingredients and cook, covered, over very low heat, for 10 minutes, until heated through. Transfer to a serving container and serve at once. Makes 6 Servings. Per Serving: 124 Cal; 2 g Total Fat; 22 g Carb; 00 mg Cholesterol; 18 mg Sodium; 4 g Protein. Exchanges: 1 Starch; 2 Veg.
CREAMY TANGY COLESLAW Slaw: 4 cups firmly packed shredded white cabbage, OR 2 cups Dressing: 2/3 cup low-fat cottage cheese Combine the salad ingredients in a mixing bowl and toss together. Combine the dressing ingredients in the container of a food processor Process until completely smooth. Pour over the salad and toss well. Cover and refrigerate for 30 minutes to an hour to allow the flavors to blend. Transfer to a serving container to serve. Makes 6 Servings. Per Serving: 58 Cal; 00 g Total Fat; 8 g Carb; 3 mg Cholesterol; 140 mg Sodium; 5 g Protein. Exchanges: 2 Veg.
1 pint blueberries Combine all the ingredients except the last 2 in a large soup pot. Bring to a simmer, then simmer gently, covered, over medium heat for 10 to 15 minutes, or until the fruit is tender. Taste to see whether a bit more sweetness is needed, and add brown sugar accordingly--depending on the sweetness of the fruit and fruit juice. You may not wish to add additional sweetness at all, or very little. Note: If you use a sugar substitute, be sure to use one which is heat tolerant (i.e., Sugar Twin®) or add AFTER the mixture has cooled. Allow the soup to cool, then chill thoroughly before serving. Garnish each serving with a few slices of strawberry. Makes 6 Servings. Per Serving: 162 Cal; 00 g Total Fat; 35 g Carb; 00 mg Cholesterol; 12 mg Sodium; 1 g Protein. Exchange: 2 Fruit.
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