This is the yummiest pull-apart recipe ever. My mom has made these forever, and my kids love them. They call them "Sticky Buns" and ask for them frequently.
1 C. butter
1 C. brown sugar
1 pkg cook-and-serve butterscotch pudding mix
Rhodes Rolls (36ct) or equivalent - Meijer has a good brand of frozen yeast rolls
Optional
Chopped nuts or pecan halves
cinnamon
Melt butter in microwave. Add brown sugar & heat until sugar is almost dissolved. Spray 2 bundt pans with nonstick spray. Divide rolls between the pans (18-20 fills a pan). Add nuts to rolls in pan, if desired. Pour 1/2 brown sugar mixture over rolls in each pan. Sprinkle pudding mix over brown sugar & rolls (1/2 each pan). Put into oven & allow to rise overnight.
Remove rolls from oven and preheat oven to 350. Poke rolls so they fit into pan. Bake for 18-25 minutes until cooked through. While warm, turn pans upside-down onto a plate to remove rolls.
Wednesday, December 16, 2009
Tuesday, October 13, 2009
Veggie Cakes
Recipe from: http://dietbites.com
Begin by grating up an assortment of your favorite vegetables. Examples include: carrots, mushrooms, squash, bell pepper, onion, corn, cabbage, broccoli, cauliflower, pinched spinach, cooked drained beans, potatoes. Be sure to use clean vegetables, and to drain your vegetables. Water tends to create splattering in the pan while cooking.
3 cups of grated vegetables
2 egg whites
salt & pepper to personal taste
dash or two of your favorite seasoning - totally optional
2 Tablespoons of white OR wheat flour
non stick cooking spray
Spray a skillet with the cooking spray and while it heats, mix the vegetable cakes in a bowl.
Form flat little patties and carefully place into the pan.
Cook until golden on one side before flipping, then turn and cook on the other side until golden brown. Be careful not to disturb your patties as they cook because they are very fragile.
Serve with low-fat dip or dressing for dipping.
Calorie Count: Without the dressing, using these veggies - mushrooms, squash, bell pepper, onion, carrots, cabbage & asparagus, the recipe contains 125 calories. Yes, that's for the ENTIRE recipe which makes a very nice size plate of vegetable treats.
Adding potatoes and corn will up your calorie count.
Begin by grating up an assortment of your favorite vegetables. Examples include: carrots, mushrooms, squash, bell pepper, onion, corn, cabbage, broccoli, cauliflower, pinched spinach, cooked drained beans, potatoes. Be sure to use clean vegetables, and to drain your vegetables. Water tends to create splattering in the pan while cooking.
3 cups of grated vegetables
2 egg whites
salt & pepper to personal taste
dash or two of your favorite seasoning - totally optional
2 Tablespoons of white OR wheat flour
non stick cooking spray
Spray a skillet with the cooking spray and while it heats, mix the vegetable cakes in a bowl.
Form flat little patties and carefully place into the pan.
Cook until golden on one side before flipping, then turn and cook on the other side until golden brown. Be careful not to disturb your patties as they cook because they are very fragile.
Serve with low-fat dip or dressing for dipping.
Calorie Count: Without the dressing, using these veggies - mushrooms, squash, bell pepper, onion, carrots, cabbage & asparagus, the recipe contains 125 calories. Yes, that's for the ENTIRE recipe which makes a very nice size plate of vegetable treats.
Adding potatoes and corn will up your calorie count.
Wednesday, October 7, 2009
Crispy BAKED Tortilla Bowls
8 or 10 inch tortillas (I like 8" Whole Wheat)
Aluminum foil
Pam or Canola spray
Preheat oven to 400.
Make a ring out of foil & place it on a cookie sheet. Heat tortilla in microwave about 15-30 seconds, to soften. Spray both sides with spray & put on top of foil ring. Press down in center to form a shallow bowl. Bake at 400 for about 8-15 minutes. Watch them. Turn if necessary to brown evenly. Remove from oven & allow to cool before filling. They will continue to crisp a little as they cool.
For taco salad, fill with lettuce, tomatoes, taco meat or salsa chicken, beans, etc.
Aluminum foil
Pam or Canola spray
Preheat oven to 400.
Make a ring out of foil & place it on a cookie sheet. Heat tortilla in microwave about 15-30 seconds, to soften. Spray both sides with spray & put on top of foil ring. Press down in center to form a shallow bowl. Bake at 400 for about 8-15 minutes. Watch them. Turn if necessary to brown evenly. Remove from oven & allow to cool before filling. They will continue to crisp a little as they cool.
For taco salad, fill with lettuce, tomatoes, taco meat or salsa chicken, beans, etc.
Whole Wheat Crepes
1 cup low-fat milk
3/4 cups whole wheat flour
1 large egg
1 additional egg white
1 Tbs sugar (optional)
In a blender or food processor, process the milk and egg until will mixed, but stopping short of creating foam. Add flour, sugar (if desired) and any spices you want to try and pulse until just mixed. The batter should be quite thin. Add more milk as neccessary. (I think I tripled the batch and did have to thin it a little)
Heat a lightly-greased medium skillet or crepe pan over medium heat. The pan is ready when a drop of water dropped in the pan dances on the surface.
For each crepe, use 3 Tablespoons of batter. Immediately swirl the pan gently to distribute the batter in a very thin layer. Cook the crepe until the surface appears dry -- about 1 minute. Stack completed crepes on a plate with wax paper between each crepe to prevent sticking.
Fill crepes with you favorite filling. Roll and enjoy! I love them with a little Nutella & strawberries or bananas.
(from http://www.mrbreakfast.com/superdisplay.asp?recipeid=1156)
3/4 cups whole wheat flour
1 large egg
1 additional egg white
1 Tbs sugar (optional)
In a blender or food processor, process the milk and egg until will mixed, but stopping short of creating foam. Add flour, sugar (if desired) and any spices you want to try and pulse until just mixed. The batter should be quite thin. Add more milk as neccessary. (I think I tripled the batch and did have to thin it a little)
Heat a lightly-greased medium skillet or crepe pan over medium heat. The pan is ready when a drop of water dropped in the pan dances on the surface.
For each crepe, use 3 Tablespoons of batter. Immediately swirl the pan gently to distribute the batter in a very thin layer. Cook the crepe until the surface appears dry -- about 1 minute. Stack completed crepes on a plate with wax paper between each crepe to prevent sticking.
Fill crepes with you favorite filling. Roll and enjoy! I love them with a little Nutella & strawberries or bananas.
(from http://www.mrbreakfast.com/superdisplay.asp?recipeid=1156)
Slow Cooker Salsa Chicken
2 lb. boneless, skinless chicken breasts (or thighs)
Favorite Jar Salsa
Spray crockpot with nonstick spray. Pour in a little of the salsa into the bottom of the crockpot. Add chicken & pour more salsa over top. (About 1/2 jar) Cover & cook on low 5-6 hours. Remove chicken & shred or cut into chunks. Remove some of the liquid from crockpot & add chicken to the liquid left in crockpot. If desired, thicken suace with cornstarch (dissolved in a little water).
Serve chicken with tortillas or taco shells, along with desired taco toppings (lettuce, tomato, cheese, salsa, sour cream, etc.). Use as a filling for chicken enchiladas. OR, bake a tortilla (sprayed on both sides with spray) until crispy.
Favorite Jar Salsa
Spray crockpot with nonstick spray. Pour in a little of the salsa into the bottom of the crockpot. Add chicken & pour more salsa over top. (About 1/2 jar) Cover & cook on low 5-6 hours. Remove chicken & shred or cut into chunks. Remove some of the liquid from crockpot & add chicken to the liquid left in crockpot. If desired, thicken suace with cornstarch (dissolved in a little water).
Serve chicken with tortillas or taco shells, along with desired taco toppings (lettuce, tomato, cheese, salsa, sour cream, etc.). Use as a filling for chicken enchiladas. OR, bake a tortilla (sprayed on both sides with spray) until crispy.
Monday, September 21, 2009
Salsa Chicken Quesadillas / Tacos
8 oz. Cooked chicken
1/4 - 1/2 c. salsa
2 oz. shredded cheese
2 whole wheat flour tortillas (8" or 10")
Preheat broiler.
Shred chicken into pieces and put into a microwave-safe bowl. Pour salsa over chicken, cover & microwave until hot. Stir to coat chicken, adding more salsa if needed.
Spray tortillas with non-stick spray. Put spray-side down on cookie sheet & spread 1oz of cheese on each. Put under broiler to melt cheese. Spread half of salsa chicken mixture on each tortilla & fold over. Put back under broiler to crisp tortilla. (ONLY 1-2 minutes - Watch carefully, it goes quick.) Flip over & crisp other side. Let cool for a minute then cut into 2-3 wedges. Serve with a salad.
2 Servings
1/4 - 1/2 c. salsa
2 oz. shredded cheese
2 whole wheat flour tortillas (8" or 10")
Preheat broiler.
Shred chicken into pieces and put into a microwave-safe bowl. Pour salsa over chicken, cover & microwave until hot. Stir to coat chicken, adding more salsa if needed.
Spray tortillas with non-stick spray. Put spray-side down on cookie sheet & spread 1oz of cheese on each. Put under broiler to melt cheese. Spread half of salsa chicken mixture on each tortilla & fold over. Put back under broiler to crisp tortilla. (ONLY 1-2 minutes - Watch carefully, it goes quick.) Flip over & crisp other side. Let cool for a minute then cut into 2-3 wedges. Serve with a salad.
2 Servings
Easy Crockpot Chicken
1-2 lbs frozen chicken breast
1 c. chicken broth
1 pkt Italian dressing seasoning mix
Pour broth in crockpot & mix in dressing mix. Add chicken, turn to coat. Cover & cook on low 6-7 hours. If using raw chicken, cook on low 4 hours. Thicken broth, if desired for gravy/sauce.
Use leftovers for salsa chicken tacos or quesadillas. Slice for sandwiches or put on salad.
1 c. chicken broth
1 pkt Italian dressing seasoning mix
Pour broth in crockpot & mix in dressing mix. Add chicken, turn to coat. Cover & cook on low 6-7 hours. If using raw chicken, cook on low 4 hours. Thicken broth, if desired for gravy/sauce.
Use leftovers for salsa chicken tacos or quesadillas. Slice for sandwiches or put on salad.
Friday, August 7, 2009
Cabbage Rolls DE-CONSTRUCTED or Stuffed Cabbage UN-Stuffed
Ingredients
1# ground turkey
1# ground beef
2 eggs
1/4-1/2 c. milk
1/2-3/4 c. oats
1 pkg meatloaf seasoning mix
(OR Meatloaf mixture of your choice)
1 (28oz) can tomato puree
3 tsp paprika
1 tsp garlic powder
1 tsp onion powder
1/2 tsp seasoned salt
2 Tbs brown sugar
1 bag shredded Coleslaw mix
Preheat oven to 375.
Mix first 6 ingredients until combined. Form into small loaves; place into a casserole dish, leaving a little space around each.
Mix tomato, paprika, onion & garlic powder, seasoned salt & brown sugar. Add salt & pepper to taste. Stir in shredded cole slaw until coated. Spread cabbage tomato mixture over the meat loaves. Bake for about 1 hour to 1 hour 20 minutes until meat is cooked completely.
1# ground turkey
1# ground beef
2 eggs
1/4-1/2 c. milk
1/2-3/4 c. oats
1 pkg meatloaf seasoning mix
(OR Meatloaf mixture of your choice)
1 (28oz) can tomato puree
3 tsp paprika
1 tsp garlic powder
1 tsp onion powder
1/2 tsp seasoned salt
2 Tbs brown sugar
1 bag shredded Coleslaw mix
Preheat oven to 375.
Mix first 6 ingredients until combined. Form into small loaves; place into a casserole dish, leaving a little space around each.
Mix tomato, paprika, onion & garlic powder, seasoned salt & brown sugar. Add salt & pepper to taste. Stir in shredded cole slaw until coated. Spread cabbage tomato mixture over the meat loaves. Bake for about 1 hour to 1 hour 20 minutes until meat is cooked completely.
Mexican Chicken Soup
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
5 c. fat-free, low-sodium chicken broth
1-1/2 c. bottled thick & chunky salsa
1 (9oz) pkg frozen, diced cooked chicken breast, thawed
1 c. rinsed, drained no-salt added canned black beans
1 c. uncooked instant rice
1/4 c. chopped fresh cilantro
2 Tbs fresh lime juice
3/4 c. coarsely crushed low-fat baked tortilla chips
Bring broth & salsa to boil over high heat. Add chicken, beans & rice; cover, reduce heat to low & cook 5 minutes or until rice is tender. Remove from heat & stir in cilantro & lime juice.
Spoon soup evenly into bowls. Sprinkle each with 2 Tbs chips.
Servings: 6
Serving size: 2 c.
Calories (g) - 245
Fat (g) - 3.6
Carbohydrates (g) - 26.5
Fiber (g) - 2.5
Protein (g) - 25.6
Sodium (mg) - 816
Exchanges - 1-1/2 starch / 3 very lean meat
Ingredients
5 c. fat-free, low-sodium chicken broth
1-1/2 c. bottled thick & chunky salsa
1 (9oz) pkg frozen, diced cooked chicken breast, thawed
1 c. rinsed, drained no-salt added canned black beans
1 c. uncooked instant rice
1/4 c. chopped fresh cilantro
2 Tbs fresh lime juice
3/4 c. coarsely crushed low-fat baked tortilla chips
Bring broth & salsa to boil over high heat. Add chicken, beans & rice; cover, reduce heat to low & cook 5 minutes or until rice is tender. Remove from heat & stir in cilantro & lime juice.
Spoon soup evenly into bowls. Sprinkle each with 2 Tbs chips.
Servings: 6
Serving size: 2 c.
Calories (g) - 245
Fat (g) - 3.6
Carbohydrates (g) - 26.5
Fiber (g) - 2.5
Protein (g) - 25.6
Sodium (mg) - 816
Exchanges - 1-1/2 starch / 3 very lean meat
Waldorf Pilaf
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1-1/2 c. fat-free, less-sodium chicken broth
1/2 c. apple juice
1/2 c. chopped celery
1/4 c. chopped onion
1 (6.2oz) pkg fast-cooking recipe long grain wild rice (such as Uncle Ben's)
3/4 c. finely chopped apple
1/3 c. chopped pecans, toasted
3 Tbs chopped fresh parsley
Combine first 4 ingredients & 1 Tbs seasoning from seasoning packet in a saucepan; discard remaining seasoning.
Bring to a boil; add rice. Cover, reduce heat & simmer 5 minutes or until liquid is absorbed & rice is tender.
Remove rice mixture from heat; stir in apple, pecans & parsley.
Servings: 10
Serving size: 1/2 c.
Calories (g) - 100
Fat (g) - 3.0
Carbohydrates (g) - 16.6
Fiber (g) - 1.1
Protein (g) - 2.7
Sodium (mg) - 163
Exchanges - 1 starch / 1/2 fat
Ingredients
1-1/2 c. fat-free, less-sodium chicken broth
1/2 c. apple juice
1/2 c. chopped celery
1/4 c. chopped onion
1 (6.2oz) pkg fast-cooking recipe long grain wild rice (such as Uncle Ben's)
3/4 c. finely chopped apple
1/3 c. chopped pecans, toasted
3 Tbs chopped fresh parsley
Combine first 4 ingredients & 1 Tbs seasoning from seasoning packet in a saucepan; discard remaining seasoning.
Bring to a boil; add rice. Cover, reduce heat & simmer 5 minutes or until liquid is absorbed & rice is tender.
Remove rice mixture from heat; stir in apple, pecans & parsley.
Servings: 10
Serving size: 1/2 c.
Calories (g) - 100
Fat (g) - 3.0
Carbohydrates (g) - 16.6
Fiber (g) - 1.1
Protein (g) - 2.7
Sodium (mg) - 163
Exchanges - 1 starch / 1/2 fat
Skillet Cabbage
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
2 Tbs margarine
1 c. chopped onion (about 1)
4 carrots, scraped & cut into thin slices
6 c. chopped cabbage (about 1 head)
1/2 c. fat-free, low-sodium chicken broth
1/2 tsp salt
1 tsp liquid calorie-free sweetener
Melt margarine in skillet. Suate onion & carrot 5 minutes unitl crisp-tender. Stir in cabbage & remaining ingredients. Bring to boil, cover, reduce heat & simmer 11 minutes until vegetables are tender.
Servings: 6
Serving size: 1 c.
Calories (g) - 85
Fat (g) - 4.1
Carbohydrates (g) - 11.4
Fiber (g) - 3.7
Protein (g) - 2.3
Sodium (mg) - 325
Exchanges - 2 vegetable / 1 fat
Ingredients
2 Tbs margarine
1 c. chopped onion (about 1)
4 carrots, scraped & cut into thin slices
6 c. chopped cabbage (about 1 head)
1/2 c. fat-free, low-sodium chicken broth
1/2 tsp salt
1 tsp liquid calorie-free sweetener
Melt margarine in skillet. Suate onion & carrot 5 minutes unitl crisp-tender. Stir in cabbage & remaining ingredients. Bring to boil, cover, reduce heat & simmer 11 minutes until vegetables are tender.
Servings: 6
Serving size: 1 c.
Calories (g) - 85
Fat (g) - 4.1
Carbohydrates (g) - 11.4
Fiber (g) - 3.7
Protein (g) - 2.3
Sodium (mg) - 325
Exchanges - 2 vegetable / 1 fat
Chinese Chicken Salad
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1/4 c. sesame seeds, toasted & divided
6 c. shredded, cooked chicken breast
1 c. chopped green onions
1/2 c. fat-free, less-sodium chicken broth
1/4 c. fresh lemon juice
1 Tbs bottled minced ginger
1 Tbs Chinese mustard
1 tsp salt
1 tsp "measures like sugar" calorie-free sweetener
1 tsp coriander
1 head green leaf lettuce, shredded
Combine 2 Tbs sesame seeds & next 9 ingredients in a large saucepan. Cook over medium heat until thoroughly heated.
Arrange lettuce on a large platter. Spoon chicken mixture over lettuce; sprinkle with 2 Tbs sesame seeds.
Servings: 6
Serving size: 3/4 c. chicken & 1 c. lettuce
Calories (g) - 279
Fat (g) - 7.7
Carbohydrates (g) - 5.1
Fiber (g) - 1.8
Protein (g) - 45.4
Sodium (mg) - 357
Exchanges - 1 vegetable / 6 very lean meat
Ingredients
1/4 c. sesame seeds, toasted & divided
6 c. shredded, cooked chicken breast
1 c. chopped green onions
1/2 c. fat-free, less-sodium chicken broth
1/4 c. fresh lemon juice
1 Tbs bottled minced ginger
1 Tbs Chinese mustard
1 tsp salt
1 tsp "measures like sugar" calorie-free sweetener
1 tsp coriander
1 head green leaf lettuce, shredded
Combine 2 Tbs sesame seeds & next 9 ingredients in a large saucepan. Cook over medium heat until thoroughly heated.
Arrange lettuce on a large platter. Spoon chicken mixture over lettuce; sprinkle with 2 Tbs sesame seeds.
Servings: 6
Serving size: 3/4 c. chicken & 1 c. lettuce
Calories (g) - 279
Fat (g) - 7.7
Carbohydrates (g) - 5.1
Fiber (g) - 1.8
Protein (g) - 45.4
Sodium (mg) - 357
Exchanges - 1 vegetable / 6 very lean meat
Cherry Tomato-Cucumber Salad
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1/4 c. plain fat-free yogurt
2 Tbs crumbled feta cheese
1/4 tsp salt
Dash of pepper
1 small garlic clove, crushed
1-1/2 c. cherry tomatoes, halved
1 cucmber, quartered lengthwise & sliced crosswise (about 1-1/2 c.)
Combine first 5 ingredients. Add tomato & cucumber; toss gently. Serve immediately.
Servings: 4
Serving size: 3/4 c.
Calories (g) - 44
Fat (g) - 1.4
Carbohydrates (g) - 6.1
Fiber (g) - 1.4
Protein (g) - 2.5
Sodium (mg) - 222
Exchanges - 1 vegetable
Ingredients
1/4 c. plain fat-free yogurt
2 Tbs crumbled feta cheese
1/4 tsp salt
Dash of pepper
1 small garlic clove, crushed
1-1/2 c. cherry tomatoes, halved
1 cucmber, quartered lengthwise & sliced crosswise (about 1-1/2 c.)
Combine first 5 ingredients. Add tomato & cucumber; toss gently. Serve immediately.
Servings: 4
Serving size: 3/4 c.
Calories (g) - 44
Fat (g) - 1.4
Carbohydrates (g) - 6.1
Fiber (g) - 1.4
Protein (g) - 2.5
Sodium (mg) - 222
Exchanges - 1 vegetable
Italian-Style Salad
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1 (10oz) bag Italian salad greens (about 6 cups)
1/2 c. roasted red pepper in water, drained & chopped
2 Tbs grated fresh parmesan cheese
1/3 c. fat-free Italian dressing
Combine ingredients & drizzle with dressing. Toss to coat well.
Servings: 6
Serving size: 1 c.
Calories (g) - 25
Fat (g) - 0.6
Carbohydrates (g) - 3.7
Fiber (g) - 1.0
Protein (g) - 1.6
Sodium (mg) - 279
Exchanges - 1 vegetable
Ingredients
1 (10oz) bag Italian salad greens (about 6 cups)
1/2 c. roasted red pepper in water, drained & chopped
2 Tbs grated fresh parmesan cheese
1/3 c. fat-free Italian dressing
Combine ingredients & drizzle with dressing. Toss to coat well.
Servings: 6
Serving size: 1 c.
Calories (g) - 25
Fat (g) - 0.6
Carbohydrates (g) - 3.7
Fiber (g) - 1.0
Protein (g) - 1.6
Sodium (mg) - 279
Exchanges - 1 vegetable
Pineapple-Mango Salad
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1 c. fresh pineapple chunks
3/4 c. cubed, peeled, rip mango (about 1)
3/4 c. choped red bell pepper (about 1)
1 orange
2 Tbs finely chopped, seeded jalepeno pepper (about 1)
1-1/2 Tbs sugar
Combine first 3 ingredients in a bowl & set aside.
Grate 1 tsp orange rind, peel orange & cut out secitons over a small bowl. Squeeze membranes to extract juice; reserve 2 Tbs juice. Discard remaining membrane & juice. Add reserved orange rind & sections to mango mixture. Add jalepeno, reserved orange juice & sugar. Toss gently & let stand 10 minutes.
Servings: 5
Serving size: 1/2 c.
Calories (g) - 77
Fat (g) - 0.2
Carbohydrates (g) - 19.2
Fiber (g) - 2.0
Protein (g) - 0.6
Sodium (mg) - 2
Exchanges - 1-1/2 fruit
Ingredients
1 c. fresh pineapple chunks
3/4 c. cubed, peeled, rip mango (about 1)
3/4 c. choped red bell pepper (about 1)
1 orange
2 Tbs finely chopped, seeded jalepeno pepper (about 1)
1-1/2 Tbs sugar
Combine first 3 ingredients in a bowl & set aside.
Grate 1 tsp orange rind, peel orange & cut out secitons over a small bowl. Squeeze membranes to extract juice; reserve 2 Tbs juice. Discard remaining membrane & juice. Add reserved orange rind & sections to mango mixture. Add jalepeno, reserved orange juice & sugar. Toss gently & let stand 10 minutes.
Servings: 5
Serving size: 1/2 c.
Calories (g) - 77
Fat (g) - 0.2
Carbohydrates (g) - 19.2
Fiber (g) - 2.0
Protein (g) - 0.6
Sodium (mg) - 2
Exchanges - 1-1/2 fruit
Turkey Quesadillas
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1/2 tsp oil
3/4 c. chopped bell pepper (about 1 small)
1/2 c. red onion (about 1 small)
1 tsp ground cumin
1 c. chopped cooked turkey breast
3/4 c. drained no-salt-added diced tomatoes
1/2 c. minced fresh cilantro
1/2 tsp salt
1/8 tsp black pepper
4 (8-in) fat-free flour tortillas
1/3 c. (1.5oz) shredded reduced fat monterey jack cheese
Heat oil over medium-high heat. Saute onion & pepper 3 minutes. Add cumin & saute 1 minute. Add turkey & tomato; saute 3 minutes. Stir in cilantro, salt & pepper.
Place about 1/2 c. turkey mixture on half of each tortilla. Sprinkle cheese evenly over turkey; fold in half. Cook 30 seconds on each side or until lightly browned. Cut each folded tortilla into 3 wedges.
Servings: 4
Serving size: 3 wedges (1 tortilla, filled)
Calories (g) - 205
Fat (g) - 3.5
Carbohydrates (g) - 29.8
Fiber (g) - 2.3
Protein (g) - 12.5
Sodium (mg) - 648
Exchanges - 2 starch / 1 lean meat
Ingredients
1/2 tsp oil
3/4 c. chopped bell pepper (about 1 small)
1/2 c. red onion (about 1 small)
1 tsp ground cumin
1 c. chopped cooked turkey breast
3/4 c. drained no-salt-added diced tomatoes
1/2 c. minced fresh cilantro
1/2 tsp salt
1/8 tsp black pepper
4 (8-in) fat-free flour tortillas
1/3 c. (1.5oz) shredded reduced fat monterey jack cheese
Heat oil over medium-high heat. Saute onion & pepper 3 minutes. Add cumin & saute 1 minute. Add turkey & tomato; saute 3 minutes. Stir in cilantro, salt & pepper.
Place about 1/2 c. turkey mixture on half of each tortilla. Sprinkle cheese evenly over turkey; fold in half. Cook 30 seconds on each side or until lightly browned. Cut each folded tortilla into 3 wedges.
Servings: 4
Serving size: 3 wedges (1 tortilla, filled)
Calories (g) - 205
Fat (g) - 3.5
Carbohydrates (g) - 29.8
Fiber (g) - 2.3
Protein (g) - 12.5
Sodium (mg) - 648
Exchanges - 2 starch / 1 lean meat
Curry Orange Chicken
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
2 c. uncooked instant rice
3/4 lb chicken breast tenders
2 Tbs flour
1 tsp oil
2 green bell peppers, cut into strips
1 Tbs bottled minced garlic
1/2 c. fat-free less-sodium broth
1/3 c. low-sugar orange marmalade
1 tsp curry powder
Cook rice omitting salt & oil.
Coat chicken with flour. Spray skillet with non-stick spray, add oil. Heat over medium-high heat until hot. Add pepper strips & garlic; saute 1 minute. Add chicken, and saute 6 minutes until lightly browned. Add broth, marmalade & curry powder; cook 5 minutes or until chicken is done, stirring often. Serve over rice.
Servings: 4
Serving size:
Calories (g) - 323
Fat (g) - 3.1
Carbohydrates (g) - 47.1
Fiber (g) - 1.7
Protein (g) - 24.6
Sodium (mg) - 81
Exchanges - 3 starch / 2 very lean meat
Ingredients
2 c. uncooked instant rice
3/4 lb chicken breast tenders
2 Tbs flour
1 tsp oil
2 green bell peppers, cut into strips
1 Tbs bottled minced garlic
1/2 c. fat-free less-sodium broth
1/3 c. low-sugar orange marmalade
1 tsp curry powder
Cook rice omitting salt & oil.
Coat chicken with flour. Spray skillet with non-stick spray, add oil. Heat over medium-high heat until hot. Add pepper strips & garlic; saute 1 minute. Add chicken, and saute 6 minutes until lightly browned. Add broth, marmalade & curry powder; cook 5 minutes or until chicken is done, stirring often. Serve over rice.
Servings: 4
Serving size:
Calories (g) - 323
Fat (g) - 3.1
Carbohydrates (g) - 47.1
Fiber (g) - 1.7
Protein (g) - 24.6
Sodium (mg) - 81
Exchanges - 3 starch / 2 very lean meat
Ham & Potato Frittata
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
3/4 c. finely chopped reduced fat 33% less-sodium cooked ham
1/3 c. finely chopped red bell pepper (about 1/2 small)
2 c. frozen country-style hash brown potatoes
1/2 c. sliced green onions (about 2 large)
1/4 tsp salt
1/4 tsp black pepper
1 (8oz) carton egg substitute
1/3 c. reduced-fat shredded sharp cheddar cheese
Preheat oven to 450. Preheat a 10-in. skillet over medium-high heat until hot. Add ham & bell peppers; saute 3 minutes. Add potatoes & next 3 ingredients; 4-5 minutes or until veggies are tender.
Reduce heat to medium-low. Add egg substitute; stir gently. Cook 2-3 minutes or until nearly set. Place pan in oven, and bake @ 450 for 3-4 minutes or until set. Sprinkle with cheese while frittata is hot.
Servings: 4
Serving size: 1/4 frittata
Calories (g) - 128
Fat (g) - 3.5
Carbohydrates (g) - 9.4
Fiber (g) - 0.6
Protein (g) - 14.8
Sodium (mg) - 550
Exchanges - 1/2 starch / 2 lean meat
Ingredients
3/4 c. finely chopped reduced fat 33% less-sodium cooked ham
1/3 c. finely chopped red bell pepper (about 1/2 small)
2 c. frozen country-style hash brown potatoes
1/2 c. sliced green onions (about 2 large)
1/4 tsp salt
1/4 tsp black pepper
1 (8oz) carton egg substitute
1/3 c. reduced-fat shredded sharp cheddar cheese
Preheat oven to 450. Preheat a 10-in. skillet over medium-high heat until hot. Add ham & bell peppers; saute 3 minutes. Add potatoes & next 3 ingredients; 4-5 minutes or until veggies are tender.
Reduce heat to medium-low. Add egg substitute; stir gently. Cook 2-3 minutes or until nearly set. Place pan in oven, and bake @ 450 for 3-4 minutes or until set. Sprinkle with cheese while frittata is hot.
Servings: 4
Serving size: 1/4 frittata
Calories (g) - 128
Fat (g) - 3.5
Carbohydrates (g) - 9.4
Fiber (g) - 0.6
Protein (g) - 14.8
Sodium (mg) - 550
Exchanges - 1/2 starch / 2 lean meat
Beef in Roasted Pepper Gravy
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1 (12oz) pkg medium egg noodles
1 (2-1/4 to 2-1/2 lb) pkg refrigerated fully-cooked beef pot roast with gravy
1 (14.5oz) can diced tomatoes w/ onion & garlic, undrained
1 c. frozen small white onions
1 (7oz) chopped bottled roasted red bell peppers, drained
1/2 tsp black pepper
1/2 c. chopped fresh parsley
Cook noodles, omitting salt & fat.
Remove pot roast from package, reserving gravy; add gravy to a 4-qt dutch oven. Add tomatoes, onions, roasted peppers & pepper to gravy. Bring to a boil, cover, reduce heat & simmer 10 minutes.
Cut pot roast into 2-in. pieces. Add to gravy, cover, cook 5 minutes.
Drain noodles; toss with parsley. Serve beef mixture over noodles.
Servings: 8
Serving size: 3/4c. meat & 1c. noodles
Calories (g) - 391
Fat (g) - 8.1
Carbohydrates (g) - 40.1
Fiber (g) - 1.8
Protein (g) - 38.2
Sodium (mg) - 647
Exchanges - 2 starch / 2 vegetable / 4 lean meat
Ingredients
1 (12oz) pkg medium egg noodles
1 (2-1/4 to 2-1/2 lb) pkg refrigerated fully-cooked beef pot roast with gravy
1 (14.5oz) can diced tomatoes w/ onion & garlic, undrained
1 c. frozen small white onions
1 (7oz) chopped bottled roasted red bell peppers, drained
1/2 tsp black pepper
1/2 c. chopped fresh parsley
Cook noodles, omitting salt & fat.
Remove pot roast from package, reserving gravy; add gravy to a 4-qt dutch oven. Add tomatoes, onions, roasted peppers & pepper to gravy. Bring to a boil, cover, reduce heat & simmer 10 minutes.
Cut pot roast into 2-in. pieces. Add to gravy, cover, cook 5 minutes.
Drain noodles; toss with parsley. Serve beef mixture over noodles.
Servings: 8
Serving size: 3/4c. meat & 1c. noodles
Calories (g) - 391
Fat (g) - 8.1
Carbohydrates (g) - 40.1
Fiber (g) - 1.8
Protein (g) - 38.2
Sodium (mg) - 647
Exchanges - 2 starch / 2 vegetable / 4 lean meat
Slow-Cooker Shredded Beef with Chipotle Peppers
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1-1/2 lb top sirloin steak
1 (16oz) pkg frozen pepper stir-fry
1 (8oz) can tomato sauce
1/4 c. steak sauce
1/2 c. chipotle salsa
1 Tbs sugar
1/4 tsp salt
Trim fat from steak. Place steak in 4-1/2 qt. slow cooker coated with cooking spray. Top with pepper stir-fry. Combine tomato sauce & steak sauce; pour over peppers. Cover, cook on high 1 hour, reduce to low & cook 7 hours (or cook on high 4 hours).
Remove steak & shred with 2 forks. Return shredded steak to slow cooker; turn off. Add salsa, sugar & salt. Cover & let stand 15 minutes.
Servings: 6
Serving size: about 3/4C.
Calories (g) - 272
Fat (g) - 9
Carbohydrates (g) - 11.5
Fiber (g) - 1.8
Protein (g) - 35.0
Sodium (mg) - 647
Exchanges - 2 vegetable / 3 lean meat
Ingredients
1-1/2 lb top sirloin steak
1 (16oz) pkg frozen pepper stir-fry
1 (8oz) can tomato sauce
1/4 c. steak sauce
1/2 c. chipotle salsa
1 Tbs sugar
1/4 tsp salt
Trim fat from steak. Place steak in 4-1/2 qt. slow cooker coated with cooking spray. Top with pepper stir-fry. Combine tomato sauce & steak sauce; pour over peppers. Cover, cook on high 1 hour, reduce to low & cook 7 hours (or cook on high 4 hours).
Remove steak & shred with 2 forks. Return shredded steak to slow cooker; turn off. Add salsa, sugar & salt. Cover & let stand 15 minutes.
Servings: 6
Serving size: about 3/4C.
Calories (g) - 272
Fat (g) - 9
Carbohydrates (g) - 11.5
Fiber (g) - 1.8
Protein (g) - 35.0
Sodium (mg) - 647
Exchanges - 2 vegetable / 3 lean meat
South of the Border Pizzas
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
3 (10") flour tortillas
1/2 lb ground round
1 (15oz) can no-salt added black beans, rinsed & drained
1 (1.25oz) pkg 40% less sodium taco seasoning
1/4 c. water
2 large tomatoes, finely chopped
1/2 c. sliced green onions
2 Tbs chopped fresh cilantro
1 Tbs minced jalepeno pepper
1 c. preshredded reduced fat cheese
Preheat oven to 450. Place tortillas on 2 baking sheets, and bake @ 450 for 2 minutes or until slightly crisp.
Cook beef until browned, drain & return to pan. Add beans, taco seasoning & water. Bring to a boil, reduce heat & simmer 3 minutes stirring often.
Spread beef mixture over tortillas. Combine tomatoes & next 3 ingredients, sprinkle over beef mixture. Top with cheese.
Bake @ 450 for 4 minutes or until tortillas are lightly browned. Remove to cutting board; let stand 5 minutes.
Servings: 6
Serving size: 1/2 tortilla w/ toppings
Calories (g) - 300
Fat (g) - 7.6
Carbohydrates (g) - 40.4
Fiber (g) - 6.2
Protein (g) - 21.6
Sodium (mg) - 641
Exchanges - 1-1/2 starch / 1 vegetable / 3 lean meat
Ingredients
3 (10") flour tortillas
1/2 lb ground round
1 (15oz) can no-salt added black beans, rinsed & drained
1 (1.25oz) pkg 40% less sodium taco seasoning
1/4 c. water
2 large tomatoes, finely chopped
1/2 c. sliced green onions
2 Tbs chopped fresh cilantro
1 Tbs minced jalepeno pepper
1 c. preshredded reduced fat cheese
Preheat oven to 450. Place tortillas on 2 baking sheets, and bake @ 450 for 2 minutes or until slightly crisp.
Cook beef until browned, drain & return to pan. Add beans, taco seasoning & water. Bring to a boil, reduce heat & simmer 3 minutes stirring often.
Spread beef mixture over tortillas. Combine tomatoes & next 3 ingredients, sprinkle over beef mixture. Top with cheese.
Bake @ 450 for 4 minutes or until tortillas are lightly browned. Remove to cutting board; let stand 5 minutes.
Servings: 6
Serving size: 1/2 tortilla w/ toppings
Calories (g) - 300
Fat (g) - 7.6
Carbohydrates (g) - 40.4
Fiber (g) - 6.2
Protein (g) - 21.6
Sodium (mg) - 641
Exchanges - 1-1/2 starch / 1 vegetable / 3 lean meat
Wednesday, June 17, 2009
Santa Fe Skillet Casserole
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1 lb - ground round
3/4 C - chopped onion
3/4 C - chopped green bell pepper
1-1/2 C - uncooked instant rice
1-1/2 C - low-salt beef broth
1/4 tsp - salt
1/4 tsp - black pepper
1 (14. oz) can - Mexican-style stewed tomatoes, undrained
3/4 C (3 oz) - reduced fat shredded sharp cheddar cheese
Combine first 3 ingredients in a large nonstick skillet; cook over medium-high heat until beef is browned and vegetables are tender. (do not drain)
Add rice and next 4 ingredients. Cover, reduce heat & simmer 5 minutes or until rice is tender & liquid is absorbed. Sprinkle with cheese; serve immediately.
Servings: 6
Serving size:
Calories (g) - 346
Fat (g) - 15.8
Carbohydrates (g) - 28.5
Fiber (g) - 2.1
Protein (g) - 21.1
Sodium (mg) - 488
Exchanges - 1-1/2 starch / 1 vegetable / 3 medium fat meat
Ingredients
1 lb - ground round
3/4 C - chopped onion
3/4 C - chopped green bell pepper
1-1/2 C - uncooked instant rice
1-1/2 C - low-salt beef broth
1/4 tsp - salt
1/4 tsp - black pepper
1 (14. oz) can - Mexican-style stewed tomatoes, undrained
3/4 C (3 oz) - reduced fat shredded sharp cheddar cheese
Combine first 3 ingredients in a large nonstick skillet; cook over medium-high heat until beef is browned and vegetables are tender. (do not drain)
Add rice and next 4 ingredients. Cover, reduce heat & simmer 5 minutes or until rice is tender & liquid is absorbed. Sprinkle with cheese; serve immediately.
Servings: 6
Serving size:
Calories (g) - 346
Fat (g) - 15.8
Carbohydrates (g) - 28.5
Fiber (g) - 2.1
Protein (g) - 21.1
Sodium (mg) - 488
Exchanges - 1-1/2 starch / 1 vegetable / 3 medium fat meat
Seasoned Cannellini Beans
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1 tsp - olive oil
2 tsp - bottled minced garlic
1 C - finely chopped celery
1 C - vegetable broth
2 (15.5 oz) cans - cannellini beans or other white beans, drained & rinsed
1 Tbs - finely chopped sage or 1 tsp - ground sage
1/4 tsp - salt
1/4 tsp - pepper
1/4 C - coarsely chopped fresh flat-leaf parsley
1/4 C (1 oz) - grated fresh parmesan cheese
Heat oil in a large saucepan over medium-high heat. Add garlic & celery; saute' 3 minutes until tender. Add broth & next 4 ingredients; bring to boil. Reduce heat, simmer, uncovered 10 minutes.
Spoon beans into individual soup bowls, and sprinkle with parsley & cheese.
Servings: 4
Serving size: 1 cup
Calories (g) - 176
Fat (g) - 4.2
Carbohydrates (g) - 22.6
Fiber (g) - 4
Protein (g) - 10.8
Sodium (mg) - 821
Exchanges - 1-1/2 starch / 1 lean meat
Ingredients
1 tsp - olive oil
2 tsp - bottled minced garlic
1 C - finely chopped celery
1 C - vegetable broth
2 (15.5 oz) cans - cannellini beans or other white beans, drained & rinsed
1 Tbs - finely chopped sage or 1 tsp - ground sage
1/4 tsp - salt
1/4 tsp - pepper
1/4 C - coarsely chopped fresh flat-leaf parsley
1/4 C (1 oz) - grated fresh parmesan cheese
Heat oil in a large saucepan over medium-high heat. Add garlic & celery; saute' 3 minutes until tender. Add broth & next 4 ingredients; bring to boil. Reduce heat, simmer, uncovered 10 minutes.
Spoon beans into individual soup bowls, and sprinkle with parsley & cheese.
Servings: 4
Serving size: 1 cup
Calories (g) - 176
Fat (g) - 4.2
Carbohydrates (g) - 22.6
Fiber (g) - 4
Protein (g) - 10.8
Sodium (mg) - 821
Exchanges - 1-1/2 starch / 1 lean meat
Mediterranean Pita Rounds
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
2 (15 oz) cans - no-salt added chickpeas (garbanzo beans), drained
1/4 C - fat-free milk
1/4 C - fresh lemon juice
5 garlic cloves
8 (8") pitas
1 tsp - olive oil
1 (10 oz) pkg - frozen chopped spinach, thawed, drained & squeezed dry
2 C - chopped tomato
1 C - diced green bell pepper
1 C - diced red bell pepper
1/2 C (2 oz) crumbled feta cheese
1/3 C - sliced ripe olives
Preheat oven to 450.
Combine first 4 ingredients in food processor; process until smooth, scraping sides occasionally.
Arrange pitas on baking sheets; brush with olive oil. Bake at 450 for 6 minutes. Spread bean mixture evenly over pitas, leaving 1/2" border. Arrange remaining ingredients evenly over pitas. Bake at 450 5 minutes ir until heated through & crust is crisp.
**Substitute prepared Hummus for bean mixture.
Servings: 8
Serving size: 1 pita
Calories (g) - 397
Fat (g) - 6.6
Carbohydrates (g) - 64.8
Fiber (g) - 11.9
Protein (g) - 13.5
Sodium (mg) - 602
Exchanges - 3 starch / 3 vegetable / 1 fat
Ingredients
2 (15 oz) cans - no-salt added chickpeas (garbanzo beans), drained
1/4 C - fat-free milk
1/4 C - fresh lemon juice
5 garlic cloves
8 (8") pitas
1 tsp - olive oil
1 (10 oz) pkg - frozen chopped spinach, thawed, drained & squeezed dry
2 C - chopped tomato
1 C - diced green bell pepper
1 C - diced red bell pepper
1/2 C (2 oz) crumbled feta cheese
1/3 C - sliced ripe olives
Preheat oven to 450.
Combine first 4 ingredients in food processor; process until smooth, scraping sides occasionally.
Arrange pitas on baking sheets; brush with olive oil. Bake at 450 for 6 minutes. Spread bean mixture evenly over pitas, leaving 1/2" border. Arrange remaining ingredients evenly over pitas. Bake at 450 5 minutes ir until heated through & crust is crisp.
**Substitute prepared Hummus for bean mixture.
Servings: 8
Serving size: 1 pita
Calories (g) - 397
Fat (g) - 6.6
Carbohydrates (g) - 64.8
Fiber (g) - 11.9
Protein (g) - 13.5
Sodium (mg) - 602
Exchanges - 3 starch / 3 vegetable / 1 fat
Tomato-Basil Pizza
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1 (10 oz) Italian cheese-flavored pizza crust (such as Boboli)
1/3 C - pizza sauce
2 ripe tomatoes, thinly sliced
2 tsp - dried basil or 2 Tbs - chopped fresh basil
1/4 C - grated parmesan cheese
1 C (4 oz) - preshredded part-skim mozarella cheese
Preheat oven to 450.
Place bread shell on a baking sheet; spread with pizza sauce. Top with tomato slices & sprinkle with basil & parmesan cheese. Bake at 450 for 10 minutes. Sprinkle with preshredded cheese; bake 2 to 3 minutes or until crust is golden & cheese melts. Cut into 8 wedges.
Servings: 4
Serving size: 2 wedges
Calories (g) - 326
Fat (g) - 10.9
Carbohydrates (g) - 36.4
Fiber (g) - 2.5
Protein (g) - 22
Sodium (mg) - 821
Exchanges - 2 starches / 1 vegetable / 2 lean meat / 1 fat
Ingredients
1 (10 oz) Italian cheese-flavored pizza crust (such as Boboli)
1/3 C - pizza sauce
2 ripe tomatoes, thinly sliced
2 tsp - dried basil or 2 Tbs - chopped fresh basil
1/4 C - grated parmesan cheese
1 C (4 oz) - preshredded part-skim mozarella cheese
Preheat oven to 450.
Place bread shell on a baking sheet; spread with pizza sauce. Top with tomato slices & sprinkle with basil & parmesan cheese. Bake at 450 for 10 minutes. Sprinkle with preshredded cheese; bake 2 to 3 minutes or until crust is golden & cheese melts. Cut into 8 wedges.
Servings: 4
Serving size: 2 wedges
Calories (g) - 326
Fat (g) - 10.9
Carbohydrates (g) - 36.4
Fiber (g) - 2.5
Protein (g) - 22
Sodium (mg) - 821
Exchanges - 2 starches / 1 vegetable / 2 lean meat / 1 fat
Southwestern Egg Casserole
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
12 (6") - corn tortillas
8 large eggs
4 large egg whites
2-1/2 C - fat-free milk
1 C - 1% lowfat cottage cheese
3/4 tsp - salt
3/4 tsp - freshly ground black pepper
1-1/2 C (6 oz) - feta cheese, crumbled
1 C - thinly sliced green onions
Cooking spray
1-1/2 C - bottled salsa
Cut tortillas in half; slice tortilla halves crosswise into 1" strips.
Combine eggs & whites in a large bowl; stir well with a whisk. Stir in milk, cottage cheese, salt & pepper. Stir in tortilla strips, feta cheese & onions. Pour into a 13 X 9" baking dish coated with cooking spray. Cover & chill 8 hours.
Preheat oven to 325. Bake covered, at 325 for 1 hour. Uncover & bake 20 minutes or just until set (casserole will continue to firm as it cools). Cool 5 minutes, and cut into 12 pieces. Spoon 2 Tbs salsa over each serving.
Servings: 12
Serving size: (3-1/4 X 3" piece)
Calories (g) - 194
Fat (g) - 7.5
Carbohydrates (g) - 18.8
Fiber (g) - 1.8
Protein (g) - 13.3
Sodium (mg) - 517
Exchanges -1/2 starch / 1 skim milk / 1 medium fat meat
Ingredients
12 (6") - corn tortillas
8 large eggs
4 large egg whites
2-1/2 C - fat-free milk
1 C - 1% lowfat cottage cheese
3/4 tsp - salt
3/4 tsp - freshly ground black pepper
1-1/2 C (6 oz) - feta cheese, crumbled
1 C - thinly sliced green onions
Cooking spray
1-1/2 C - bottled salsa
Cut tortillas in half; slice tortilla halves crosswise into 1" strips.
Combine eggs & whites in a large bowl; stir well with a whisk. Stir in milk, cottage cheese, salt & pepper. Stir in tortilla strips, feta cheese & onions. Pour into a 13 X 9" baking dish coated with cooking spray. Cover & chill 8 hours.
Preheat oven to 325. Bake covered, at 325 for 1 hour. Uncover & bake 20 minutes or just until set (casserole will continue to firm as it cools). Cool 5 minutes, and cut into 12 pieces. Spoon 2 Tbs salsa over each serving.
Servings: 12
Serving size: (3-1/4 X 3" piece)
Calories (g) - 194
Fat (g) - 7.5
Carbohydrates (g) - 18.8
Fiber (g) - 1.8
Protein (g) - 13.3
Sodium (mg) - 517
Exchanges -1/2 starch / 1 skim milk / 1 medium fat meat
Dilled Shrimp with Angel Hair Pasta
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
6 oz uncooked angel hair pasta
2 Tbs - light margarine
3/4 C - sliced green onions (about 3)
3 Tbs - fresh lemon juice (1 large lemon)
2 large garlic cloves, minced
1 lb - peeled, deveined large shrimp
1/2 C - fat-free half & half or fat-free evaporated milk
1/4 C - tub-style light cream cheese
2 Tbs - fresh dill or 1-1/2 tsp dried dill
Cook pasta according to directions, omitting salt & fat. Melt margarine in a large non-stick skillet over medium-high heat. Add green onions, lemon juice & garlic; saute' 2 minutes. Add shrimp and cook 5 minutes or until shrimp are done. Remove shrimp from skillet.
Add half & half, cream cheese and dill to pan, stirring until smooth. Cook 1-2 minutes or until mixture is bubbly. Return shrimp to pan & cook until throroughly heated. Drain pasta; stir in shrimp mixture & serve immediately.
Servings: 4
Serving size: about 1-1/4 C.
Calories (g) - 368
Fat (g) - 9.5
Carbohydrates (g) - 37.4
Fiber (g) - 0.3
Protein (g) - 31
Sodium (mg) - 366
Exchanges - 2-1/2 starch / 3 very lean meat / 1 fat
Ingredients
6 oz uncooked angel hair pasta
2 Tbs - light margarine
3/4 C - sliced green onions (about 3)
3 Tbs - fresh lemon juice (1 large lemon)
2 large garlic cloves, minced
1 lb - peeled, deveined large shrimp
1/2 C - fat-free half & half or fat-free evaporated milk
1/4 C - tub-style light cream cheese
2 Tbs - fresh dill or 1-1/2 tsp dried dill
Cook pasta according to directions, omitting salt & fat. Melt margarine in a large non-stick skillet over medium-high heat. Add green onions, lemon juice & garlic; saute' 2 minutes. Add shrimp and cook 5 minutes or until shrimp are done. Remove shrimp from skillet.
Add half & half, cream cheese and dill to pan, stirring until smooth. Cook 1-2 minutes or until mixture is bubbly. Return shrimp to pan & cook until throroughly heated. Drain pasta; stir in shrimp mixture & serve immediately.
Servings: 4
Serving size: about 1-1/4 C.
Calories (g) - 368
Fat (g) - 9.5
Carbohydrates (g) - 37.4
Fiber (g) - 0.3
Protein (g) - 31
Sodium (mg) - 366
Exchanges - 2-1/2 starch / 3 very lean meat / 1 fat
Shrimp with Feta
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1 tsp - olive oil
1 lb - peeled & deveined large shrimp
1 C - sliced green onions
4 garlic cloves, minced
1 (14.5 oz) can - diced tomatoes, undrained
1 tsp - dried oregano
1 tsp - dried basil
1/4 tsp - sugar
1/4 tsp - ground red pepper
3/4 C (3 oz) - crumbled feta cheese
Preheat broiler. Heat oil in a large skillet over medium-high heat. Add shrimp & saute' 3 minutes until done.divide shrimp evenly among 4 individual gratin dishes. Return pan to medium-high heat. Add green onions & garlic; saute' 1 minute. Add tomatoes & next 4 ingredients; cook 3 minutes or until liquid almost evaporates. Spoon mixture over shrimp & sprinkle with cheese. Broil 5 minutes until cheese softens (cheese will not melt).
Servings: 4
Serving size: 1
Calories (g) - 237
Fat (g) - 7.6
Carbohydrates (g) - 8.8
Fiber (g) - 1.5
Protein (g) - 32.9
Sodium (mg) - 711
Exchanges - 1 vegetable / 4 very lean meat / 1/2 fat
Ingredients
1 tsp - olive oil
1 lb - peeled & deveined large shrimp
1 C - sliced green onions
4 garlic cloves, minced
1 (14.5 oz) can - diced tomatoes, undrained
1 tsp - dried oregano
1 tsp - dried basil
1/4 tsp - sugar
1/4 tsp - ground red pepper
3/4 C (3 oz) - crumbled feta cheese
Preheat broiler. Heat oil in a large skillet over medium-high heat. Add shrimp & saute' 3 minutes until done.divide shrimp evenly among 4 individual gratin dishes. Return pan to medium-high heat. Add green onions & garlic; saute' 1 minute. Add tomatoes & next 4 ingredients; cook 3 minutes or until liquid almost evaporates. Spoon mixture over shrimp & sprinkle with cheese. Broil 5 minutes until cheese softens (cheese will not melt).
Servings: 4
Serving size: 1
Calories (g) - 237
Fat (g) - 7.6
Carbohydrates (g) - 8.8
Fiber (g) - 1.5
Protein (g) - 32.9
Sodium (mg) - 711
Exchanges - 1 vegetable / 4 very lean meat / 1/2 fat
Salmon with Pineapple Salsa
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1/2 C - green pepper, finely chopped
1/4 C - red onion, finely chopped
1 Tbs - fresh lime juice
1 (20 oz) can - pineapple tidbits in juice, drained
1 jalepeno pepper, seeded & minced
cooking spray
4 (4 oz) salmon fillets (about 1/2" thick)
1 Tbs - reduced-sodium soy sauce
Combine first 5 ingredients in a bowl (salsa); cover & chill.
Preheat broiler. Arrange fish on greased pan; brush fillets with soy sauce. Broil 4 minutes on each side or until fish flakes easily with a fork. Transfer fish to a serving platter & top evenly with salsa.
Servings: 4
Serving size: 1 fillet
Calories (g) - 255
Fat (g) - 10
Carbohydrates (g) - 15.2
Fiber (g) - 0.5
Protein (g) - 24.7
Sodium (mg) - 181
Exchanges - 1 fruit / 3 lean meat
Ingredients
1/2 C - green pepper, finely chopped
1/4 C - red onion, finely chopped
1 Tbs - fresh lime juice
1 (20 oz) can - pineapple tidbits in juice, drained
1 jalepeno pepper, seeded & minced
cooking spray
4 (4 oz) salmon fillets (about 1/2" thick)
1 Tbs - reduced-sodium soy sauce
Combine first 5 ingredients in a bowl (salsa); cover & chill.
Preheat broiler. Arrange fish on greased pan; brush fillets with soy sauce. Broil 4 minutes on each side or until fish flakes easily with a fork. Transfer fish to a serving platter & top evenly with salsa.
Servings: 4
Serving size: 1 fillet
Calories (g) - 255
Fat (g) - 10
Carbohydrates (g) - 15.2
Fiber (g) - 0.5
Protein (g) - 24.7
Sodium (mg) - 181
Exchanges - 1 fruit / 3 lean meat
Lemon-Dill Fish Fillets
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1/2 C - plain melba toast snack crackers, finely crushed (about 20)
1-1/2 tsp - paprika
1-1/2 tsp - grated lemon rind
1 tsp - dried dill
1/2 tsp - dry mustard
4 (6oz) orange roughy or other lean, white fish fillets
cooking spray
salt
Preheat oven to 400. Combine first 5 ingredients in a shallow dish. Coat both sides of fish with cooking spray & sprinkle with salt. Dredge fish in cracker mixture. Arrange fish in a greased 11 X 7 inch baking dish. Bake at 400 for 15 mintues or until fish flakes easily with a fork.
Servings: 4
Serving size: 1 fillet
Calories (g) - 174
Fat (g) - 2.7
Carbohydrates (g) - 9.2
Fiber (g) - 1.2
Protein (g) - 27
Sodium (mg) - 367
Exchanges - 1 starch / 3 very lean meat
Ingredients
1/2 C - plain melba toast snack crackers, finely crushed (about 20)
1-1/2 tsp - paprika
1-1/2 tsp - grated lemon rind
1 tsp - dried dill
1/2 tsp - dry mustard
4 (6oz) orange roughy or other lean, white fish fillets
cooking spray
salt
Preheat oven to 400. Combine first 5 ingredients in a shallow dish. Coat both sides of fish with cooking spray & sprinkle with salt. Dredge fish in cracker mixture. Arrange fish in a greased 11 X 7 inch baking dish. Bake at 400 for 15 mintues or until fish flakes easily with a fork.
Servings: 4
Serving size: 1 fillet
Calories (g) - 174
Fat (g) - 2.7
Carbohydrates (g) - 9.2
Fiber (g) - 1.2
Protein (g) - 27
Sodium (mg) - 367
Exchanges - 1 starch / 3 very lean meat
Crispy Peanut Butterscotch Pie
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1/4 C - creamy peanut butter
1 Tbs - honey
1-1/2 C - oven toasted rice cereal (such as rice krispies)
1 (1 oz) pkg - sugar-free butterscotch instant pudding mix
2 C - fat-free milk
1-1/2 C - frozen fat-free whipped topping, thawed & divided
Cinnamon (optional)
Additional cereal (optional)
Combine peanut butter & honey in a microwave-safe bowl; microwave HIGH 30 seconds, stirring until mixture melts. Stir in rice cereal. Using wax paper, press mixture into bottom of 8" round cake pan. Prepare pudding mix according to directions, using 2 C fat-free milk. Fold in 1 C. whipped topping. Spoon pudding mixture into prepared pan. Cover & freeze until firm. Let pie stand 15 minutes @ room temperature before serving. Cut pie in 6 wedges, and top evenly with remaining whipped topping. If desired, sprinkle with cinnamon & additional cereal.
Servings: 6
Serving size: 1 slice
Calories (g) - 149
Fat (g) - 5
Carbohydrates (g) - 21.2
Fiber (g) - 0.7
Protein (g) - 4
Sodium (mg) - 375
Exchanges - 1-1/2 starch / 1 fat
Ingredients
1/4 C - creamy peanut butter
1 Tbs - honey
1-1/2 C - oven toasted rice cereal (such as rice krispies)
1 (1 oz) pkg - sugar-free butterscotch instant pudding mix
2 C - fat-free milk
1-1/2 C - frozen fat-free whipped topping, thawed & divided
Cinnamon (optional)
Additional cereal (optional)
Combine peanut butter & honey in a microwave-safe bowl; microwave HIGH 30 seconds, stirring until mixture melts. Stir in rice cereal. Using wax paper, press mixture into bottom of 8" round cake pan. Prepare pudding mix according to directions, using 2 C fat-free milk. Fold in 1 C. whipped topping. Spoon pudding mixture into prepared pan. Cover & freeze until firm. Let pie stand 15 minutes @ room temperature before serving. Cut pie in 6 wedges, and top evenly with remaining whipped topping. If desired, sprinkle with cinnamon & additional cereal.
Servings: 6
Serving size: 1 slice
Calories (g) - 149
Fat (g) - 5
Carbohydrates (g) - 21.2
Fiber (g) - 0.7
Protein (g) - 4
Sodium (mg) - 375
Exchanges - 1-1/2 starch / 1 fat
Angel Food Puffs
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1/2 C - orange flavored sugar-free soda
1/4 tsp - almond extract
1 (16 oz) pkg - angel food cake mix
Preheat oven to 350. Combine ingredients in a large bowl. beat with mixer at medium speed until smooth. Drop batter by heaping Tablespoons onto greased baking sheets. Bake at 350 for 9 minutes until lightly browned. Remove from baking sheets immediately & cool on wire racks.
Try using different flavors of sodas for variety.
***Leave plenty of space between cookies, they spread out a bit. I think next time, I'll make them teaspoon sized & bake for less time. They're yummy, but I think that vanilla extract may also be a better choice depending on the soda used.
Servings: 28 cookies
Serving size: 1
Calories (g) - 61
Fat (g) - 0.1
Carbohydrates (g) - 13.8
Fiber (g) - 0.1
Protein (g) - 1.4
Sodium (mg) - 119
Exchanges - 1 starch
Ingredients
1/2 C - orange flavored sugar-free soda
1/4 tsp - almond extract
1 (16 oz) pkg - angel food cake mix
Preheat oven to 350. Combine ingredients in a large bowl. beat with mixer at medium speed until smooth. Drop batter by heaping Tablespoons onto greased baking sheets. Bake at 350 for 9 minutes until lightly browned. Remove from baking sheets immediately & cool on wire racks.
Try using different flavors of sodas for variety.
***Leave plenty of space between cookies, they spread out a bit. I think next time, I'll make them teaspoon sized & bake for less time. They're yummy, but I think that vanilla extract may also be a better choice depending on the soda used.
Servings: 28 cookies
Serving size: 1
Calories (g) - 61
Fat (g) - 0.1
Carbohydrates (g) - 13.8
Fiber (g) - 0.1
Protein (g) - 1.4
Sodium (mg) - 119
Exchanges - 1 starch
Blender Custard Cups
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
3 C - hot water
1 C - egg substitute
1 C - instant nonfat dry milk powder
1/4 C - "measures like sugar" calorie-free sweetener
2 Tbs - sugar
1 Tbs - vanilla extract
1/4 tsp - salt
Preheat oven to 375. Combine ingredients in blender; process until smooth. Pour into 8 (6oz) custard cups. (Sprinkle with nutmeg if desired.) Set cups in 13 X 9-inch baking pan. Add hot water to pan to depth of 1 inch. Bake uncovered at 325 for 40 mintues. Serve custard warm or cold.
Servings: 8
Serving size: 1 cup
Calories (g) - 82
Fat (g) - 0.1
Carbohydrates (g) - 14.3
Fiber (g) - 0
Protein (g) -6
Sodium (mg) - 183
Exchanges -1 starch
Ingredients
3 C - hot water
1 C - egg substitute
1 C - instant nonfat dry milk powder
1/4 C - "measures like sugar" calorie-free sweetener
2 Tbs - sugar
1 Tbs - vanilla extract
1/4 tsp - salt
Preheat oven to 375. Combine ingredients in blender; process until smooth. Pour into 8 (6oz) custard cups. (Sprinkle with nutmeg if desired.) Set cups in 13 X 9-inch baking pan. Add hot water to pan to depth of 1 inch. Bake uncovered at 325 for 40 mintues. Serve custard warm or cold.
Servings: 8
Serving size: 1 cup
Calories (g) - 82
Fat (g) - 0.1
Carbohydrates (g) - 14.3
Fiber (g) - 0
Protein (g) -6
Sodium (mg) - 183
Exchanges -1 starch
Raspberry Smoothies
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1-1/2 C - fresh or frozen raspberries
1-1/2 C - frozen reduced-calorie whipped topping, thawed
1 (8oz) carton - low fat lemon yogurt
Combine all ingredients in blender. Add ice cubes to reach 4-cup level. Process until smooth & serve immediately.
Servings: 4
Serving size: 1 cup
Calories (g) - 144
Fat (g) - 0.7
Carbohydrates (g) - 30.8
Fiber (g) - 3.1
Protein (g) - 2.5
Sodium (mg) - 52
Exchanges - 1 starch / 1 fruit
Ingredients
1-1/2 C - fresh or frozen raspberries
1-1/2 C - frozen reduced-calorie whipped topping, thawed
1 (8oz) carton - low fat lemon yogurt
Combine all ingredients in blender. Add ice cubes to reach 4-cup level. Process until smooth & serve immediately.
Servings: 4
Serving size: 1 cup
Calories (g) - 144
Fat (g) - 0.7
Carbohydrates (g) - 30.8
Fiber (g) - 3.1
Protein (g) - 2.5
Sodium (mg) - 52
Exchanges - 1 starch / 1 fruit
PB & J Muffins
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1-1/2 C - all purpose flour
2 tsp - baking powder
1/2 tsp - salt
1/4 C - light brown sugar
2/3 C - fat-free milk
1/2 C - chunky reduced-fat peanut butter
1/2 C - egg substitute
cooking spray
1/4 C + 2 Tbs - fruit spread
Preheat oven to 375. Combine dry ingredients. Combine milk, peanut butter & egg substitute in a blender; process until blended. Add to dry ingredients & stir until moist. Spoon batter into paper-lined muffin cuos coated with cooking spray, filling 1/2 full. Place 1-1/2 tsp fruit spread in center of batter & cover with enough batter to fill each cup 3/4 full. Bake at 375 for 18-20 minutes or until golden. Remove from pan immediately & serve warm.
Servings: 12 muffins
Serving size: 1 muffin
Calories (g) - 161
Fat (g) - 4.2
Carbohydrates (g) - 25.8
Fiber (g) - 0.4
Protein (g) - 5.6
Sodium (mg) - 195
Exchanges - 1-1/2 starches / 1 fat
Ingredients
1-1/2 C - all purpose flour
2 tsp - baking powder
1/2 tsp - salt
1/4 C - light brown sugar
2/3 C - fat-free milk
1/2 C - chunky reduced-fat peanut butter
1/2 C - egg substitute
cooking spray
1/4 C + 2 Tbs - fruit spread
Preheat oven to 375. Combine dry ingredients. Combine milk, peanut butter & egg substitute in a blender; process until blended. Add to dry ingredients & stir until moist. Spoon batter into paper-lined muffin cuos coated with cooking spray, filling 1/2 full. Place 1-1/2 tsp fruit spread in center of batter & cover with enough batter to fill each cup 3/4 full. Bake at 375 for 18-20 minutes or until golden. Remove from pan immediately & serve warm.
Servings: 12 muffins
Serving size: 1 muffin
Calories (g) - 161
Fat (g) - 4.2
Carbohydrates (g) - 25.8
Fiber (g) - 0.4
Protein (g) - 5.6
Sodium (mg) - 195
Exchanges - 1-1/2 starches / 1 fat
Coconut Muffins
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
2 C - all purpose flour
1/3 C - sugar
2 tsp - baking powder
1/4 tsp - salt
1/4 C - flaked sweetened coconut
1 (8oz) carton - vanilla low-fat yogurt
1/4 C - vegetable oil
1/4 tsp - coconut extract
1 large egg, lightly beaten
1 large egg-white, lightly beaten
cooking spray
Preheat oven to 400.
Combine first 5 ingredients in a large bowl, make a well in center. Combine yogurt with next 4 ingredients; add to dry ingredients, stirring just until moist. Spoon into muffin cups coated with cooking spray, filling 3/4 full.
Bake at 400 for 19-20 minutes or until lightly browned. Remove muffins from pan immediately.
Servings: 12 muffins
Serving size: 1 muffin
Calories (g) - 169
Fat (g) - 5.9
Carbohydrates (g) - 25.1
Fiber (g) - 0.6
Protein (g) - 4
Sodium (mg) - 157
Exchanges - 1-1/2 starches / 1 fat
Ingredients
2 C - all purpose flour
1/3 C - sugar
2 tsp - baking powder
1/4 tsp - salt
1/4 C - flaked sweetened coconut
1 (8oz) carton - vanilla low-fat yogurt
1/4 C - vegetable oil
1/4 tsp - coconut extract
1 large egg, lightly beaten
1 large egg-white, lightly beaten
cooking spray
Preheat oven to 400.
Combine first 5 ingredients in a large bowl, make a well in center. Combine yogurt with next 4 ingredients; add to dry ingredients, stirring just until moist. Spoon into muffin cups coated with cooking spray, filling 3/4 full.
Bake at 400 for 19-20 minutes or until lightly browned. Remove muffins from pan immediately.
Servings: 12 muffins
Serving size: 1 muffin
Calories (g) - 169
Fat (g) - 5.9
Carbohydrates (g) - 25.1
Fiber (g) - 0.6
Protein (g) - 4
Sodium (mg) - 157
Exchanges - 1-1/2 starches / 1 fat
Tomato-Parmesan Flatbread
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
2 Tbs - dried tomato bits (packed without oil)
1-1/2 Tbs - fat-free Caesar Italian Dressing
1 (11.3 oz) can - refrigerated dinner rolls
2 Tbs - grated garlic-herb parmesan cheese blend
cooking spray
Preheat oven to 375.
Combine tomato bits & dressing in a small bowl; let mixture stand 5 minutes.
Separate dough into rolls. Roll each into a 4" round. Place on a baking sheet coated with cooking spray. Brush rounds evenly with tomato mixture, and sprinkle evenly with cheese. Bake at 375 for 15 minutes until golden.
Servings: 8
Serving size: 1 flatbread
Calories (g) - 129
Fat (g) - 2.1
Carbohydrates (g) - 20.8
Fiber (g) - 0.3
Protein (g) - 4.3
Sodium (mg) - 393
Exchanges - 1-1/2 starches / 1/2 fat
Ingredients
2 Tbs - dried tomato bits (packed without oil)
1-1/2 Tbs - fat-free Caesar Italian Dressing
1 (11.3 oz) can - refrigerated dinner rolls
2 Tbs - grated garlic-herb parmesan cheese blend
cooking spray
Preheat oven to 375.
Combine tomato bits & dressing in a small bowl; let mixture stand 5 minutes.
Separate dough into rolls. Roll each into a 4" round. Place on a baking sheet coated with cooking spray. Brush rounds evenly with tomato mixture, and sprinkle evenly with cheese. Bake at 375 for 15 minutes until golden.
Servings: 8
Serving size: 1 flatbread
Calories (g) - 129
Fat (g) - 2.1
Carbohydrates (g) - 20.8
Fiber (g) - 0.3
Protein (g) - 4.3
Sodium (mg) - 393
Exchanges - 1-1/2 starches / 1/2 fat
Garlic-Herb Cheese Spread
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1-1/2 C - fat-free sour cream
1/2 C - light cream cheese
1 Tbs - minced fresh chives
2 tsp - minced fresh parsley
1/2 tsp - salt
1/2 tsp - pepper
1/2 tsp - minced bottled garlic
Combine sour cream & cream cheese in a bowl. Stir in remaining ingredients; cover & chill at least 1 hour. Serve on bagel chips or toasted French bread. Makes about 2 cups.
Serving size: 1 Tbs spread
Calories (g) - 16
Fat (g) - 0.6
Carbohydrates (g) - 1.1
Fiber (g) - 0
Protein (g) - 1.2
Sodium (mg) - 65
Exchanges - FREE (up to 1/4 C)
Ingredients
1-1/2 C - fat-free sour cream
1/2 C - light cream cheese
1 Tbs - minced fresh chives
2 tsp - minced fresh parsley
1/2 tsp - salt
1/2 tsp - pepper
1/2 tsp - minced bottled garlic
Combine sour cream & cream cheese in a bowl. Stir in remaining ingredients; cover & chill at least 1 hour. Serve on bagel chips or toasted French bread. Makes about 2 cups.
Serving size: 1 Tbs spread
Calories (g) - 16
Fat (g) - 0.6
Carbohydrates (g) - 1.1
Fiber (g) - 0
Protein (g) - 1.2
Sodium (mg) - 65
Exchanges - FREE (up to 1/4 C)
Red Pepper Pesto Crostini
Recipe from: Quick & Easy Diabetic Recipes
Ingredients
1 (7oz.) jar - roasted red pepper, drained & coarsely chopped
3 Tbs - freshly grated Parmesan Cheese
1 Tbs - sliced almonds, toasted
2 tsp - no-salt added tomato paste
1 garlic clove, chopped
3 oz - fat-free cream cheese
16 (1/2" thick) slices French bread baguette, toasted
Combine first 5 ingredients in a blender; process until smooth, stopping once to scrape down sides. Cover & chill (at least) 1 hour.
Spread cream cheese evenly on toast slices; top each with 1 Tbs pepper mixture.
Yield: 16 appetizers
Serving size: 1 appetizer
Calories - 86
Fat (g) - 1.2
Carbohydrates (g) - 14.7
Fiber (g) - 0.6
Protein (g) - 3.4
Sodium (mg) - 207
Exchanges - 1 starch
Ingredients
1 (7oz.) jar - roasted red pepper, drained & coarsely chopped
3 Tbs - freshly grated Parmesan Cheese
1 Tbs - sliced almonds, toasted
2 tsp - no-salt added tomato paste
1 garlic clove, chopped
3 oz - fat-free cream cheese
16 (1/2" thick) slices French bread baguette, toasted
Combine first 5 ingredients in a blender; process until smooth, stopping once to scrape down sides. Cover & chill (at least) 1 hour.
Spread cream cheese evenly on toast slices; top each with 1 Tbs pepper mixture.
Yield: 16 appetizers
Serving size: 1 appetizer
Calories - 86
Fat (g) - 1.2
Carbohydrates (g) - 14.7
Fiber (g) - 0.6
Protein (g) - 3.4
Sodium (mg) - 207
Exchanges - 1 starch
Sunday, June 14, 2009
Easy Foil Packets - Turkey Meatloaf & Potato
2lb. Ground turkey (ground meat of your choice)
1 pk Meatloaf Seasoning Mix
1/4 - 1/2 c. oats
2 Eggs
1/4 - 1/2 c. Milk
Sliced Mushrooms
1 bag Hashbrown potatoes
1 stick Butter
Seasoned Salt
(Makes 8 Packets)
Lay out 8 large pieces of foil on the counter. Spray the center of each lightly with non-stick spray. Mix meat, seasoning mix, oats, eggs, & milk. Shape into 8 rectangular patties and place on foil. Divide mushrooms among some or all packets. Dab about 1 Tbs. butter per packet on top of mushrooms. Top with hashbrown potatoes (divide bag among the 8 packets). Season with seasoned salt. Seal foil packet & wrap in an additional layer of foil. Cook meat-side first, about 10-15 minutes, then potato-side for another 10 minutes. Let sit for 5 minutes. When opening, avoid getting burned by steam.
1 pk Meatloaf Seasoning Mix
1/4 - 1/2 c. oats
2 Eggs
1/4 - 1/2 c. Milk
Sliced Mushrooms
1 bag Hashbrown potatoes
1 stick Butter
Seasoned Salt
(Makes 8 Packets)
Lay out 8 large pieces of foil on the counter. Spray the center of each lightly with non-stick spray. Mix meat, seasoning mix, oats, eggs, & milk. Shape into 8 rectangular patties and place on foil. Divide mushrooms among some or all packets. Dab about 1 Tbs. butter per packet on top of mushrooms. Top with hashbrown potatoes (divide bag among the 8 packets). Season with seasoned salt. Seal foil packet & wrap in an additional layer of foil. Cook meat-side first, about 10-15 minutes, then potato-side for another 10 minutes. Let sit for 5 minutes. When opening, avoid getting burned by steam.
Easy Orange Chicken
Chicken Tenders or Chicken pieces cut into wide strips
4-8 Tbs. Sugar-Free Orange Marmalade
Garlic powder
Onion Powder
Salt
Hot Water
Preheat grill. Season the orange marmalade with garlic & onion powders and salt to taste. Mix with enough hot water to thin & create a sauce. Season chicken with a little salt & place on hot grill. After turning chicken, brush/baste with the orange sauce. Continue cooking. Turn once more & brush other side. Grill until done.
This is yummy on an Asian Salad or with some rice & stir fried veggies.
4-8 Tbs. Sugar-Free Orange Marmalade
Garlic powder
Onion Powder
Salt
Hot Water
Preheat grill. Season the orange marmalade with garlic & onion powders and salt to taste. Mix with enough hot water to thin & create a sauce. Season chicken with a little salt & place on hot grill. After turning chicken, brush/baste with the orange sauce. Continue cooking. Turn once more & brush other side. Grill until done.
This is yummy on an Asian Salad or with some rice & stir fried veggies.
Thursday, May 28, 2009
Balsamic Vinagrette
For a little while, I was toying with the idea of taking Ali to help me with my weight-loss. Well, I haven't tried it, but I did find a book @ the dollar store with a bunch of recipes put out by the "Ali people". There are lots of yummy things I want to try. Anyway, that is where I got this recipe. This dressing is super-easy. It's REALLY strong on the vinegar side of flavor, but it makes a very good addition to some things. If you like it, YOU might also have it on salad, but it's just too strong for me & my lettuce & tomato salad. I did LOVE the flavor it gave to my Grilled Portabello Mushroom Sandwiches & my Bread salad.
2/3 C. Balsamic Vinegar
2 Tbs. Dijon Mustard
1/2 tsp. seasoned salt
1/2 tsp. sugar
Mix/whisk all ingredients together. Adjust seasonings, if desired. Store in the refrigerator.
2/3 C. Balsamic Vinegar
2 Tbs. Dijon Mustard
1/2 tsp. seasoned salt
1/2 tsp. sugar
Mix/whisk all ingredients together. Adjust seasonings, if desired. Store in the refrigerator.
Bread Salad
I really miss going to Wildflower Bakery in AZ. It's kind of like Panera, but different. Almost everything you order comes with a bread salad. It sounds weird, but it is SO yummy. Well, I made my own that I thought would go well with my Grilled Portabello Mushroom Sandwiches that I made tonight. So, here is my version of Bread salad too.
3 Roma Tomatoes, seeded & chopped
1/4 yellow pepper, diced
1/3 English cucumber, diced
green onion
Sourdough bread, cut/torn into pieces
2-4 Tbs Balsamic vinegrette
juice of 1/2 - 1 lemon
garlic powder (because I forgot the REAL garlic)
salt/pepper to taste
Put all ingredients, except bread, into a large bowl & tos to mix. Add bread & toss to coat. Refrigerate or serve right away.
I'm looking forward to having a little more tomorrow too. The flavors will have had time to blend more. Yummy!
3 Roma Tomatoes, seeded & chopped
1/4 yellow pepper, diced
1/3 English cucumber, diced
green onion
Sourdough bread, cut/torn into pieces
2-4 Tbs Balsamic vinegrette
juice of 1/2 - 1 lemon
garlic powder (because I forgot the REAL garlic)
salt/pepper to taste
Put all ingredients, except bread, into a large bowl & tos to mix. Add bread & toss to coat. Refrigerate or serve right away.
I'm looking forward to having a little more tomorrow too. The flavors will have had time to blend more. Yummy!
Grilled Portabello Mushroom Sandwiches
I made the yummiest sandwiches for dinner tonight.
Portabello Mushrooms
Balsamic Vinagrette
Fresh Basil
Provolone cheese (or mozarella)
Sourdough or another hearty bread (enough slices for sandwhiches)
olive oil
spinach
Brush the mushroom caps with the balsamic vinagrette. Grill on medium heat until tender. Brush with more vinagrette. Brush one side of bread with a little olive oil & grill on low-medium. Place cheese on bread, so it melts. When cheese is warm, top with grilled mushroom a little spinach and the other slice of bread.
Portabello Mushrooms
Balsamic Vinagrette
Fresh Basil
Provolone cheese (or mozarella)
Sourdough or another hearty bread (enough slices for sandwhiches)
olive oil
spinach
Brush the mushroom caps with the balsamic vinagrette. Grill on medium heat until tender. Brush with more vinagrette. Brush one side of bread with a little olive oil & grill on low-medium. Place cheese on bread, so it melts. When cheese is warm, top with grilled mushroom a little spinach and the other slice of bread.
Monday, May 18, 2009
Black Bean Chicken Enchiladas
1 can (15.5oz) black beans
1-1/2 C. (6 oz.) shredded cheese
12 oz. cooked chicken, diced small
1 C. salsa
1 can (20oz.) Rosarita enchilada sauce
1 C. Milk (1%)
12 - 6" flour tortillas
Preheat oven to 375. Drain & rinse beans. Mix beans, 1 C. of cheese, chicken and salsa together in a bowl. In another bowl, mix enchilada sauce & milk. Spray a 9 X 13 inch pan or baking dish with a little Pam. Put about 1 to 1-1/2 C. of sauce mixture into the bottom of dish. Put tortillas on a plate and cover with a towel. Microwave approx. 30-60 seconds to soften tortillas and make them pliable. Put 1/3 C. of chicken mixture on each tortilla & roll up. Place each seam-side down in the pan. Continue using all the filling & tortillas. Pour remaining sauce over enchiladas, coating completely. Top with remaining 1/2 C. cheese.
Bake @ 375 for about 20-30 minutes until sauce is bubbly & enchiladas are heated through. Let sit for 5-10 minutes before serving.
Makes 12 Enchiladas.
1 enchilada = 247 calories - 8.5g fat - 23.5g carb - 3g fiber - 17g protein
2 enchiladas = 494 calories - 17g fat - 47g carb - 6g fiber - 34g protein
These were super-yummy, but I think I prefer corn tortillas. Next time, I think I'll use 1/4C. filling in each of 16 corn tortillas. I can't wait.
1-1/2 C. (6 oz.) shredded cheese
12 oz. cooked chicken, diced small
1 C. salsa
1 can (20oz.) Rosarita enchilada sauce
1 C. Milk (1%)
12 - 6" flour tortillas
Preheat oven to 375. Drain & rinse beans. Mix beans, 1 C. of cheese, chicken and salsa together in a bowl. In another bowl, mix enchilada sauce & milk. Spray a 9 X 13 inch pan or baking dish with a little Pam. Put about 1 to 1-1/2 C. of sauce mixture into the bottom of dish. Put tortillas on a plate and cover with a towel. Microwave approx. 30-60 seconds to soften tortillas and make them pliable. Put 1/3 C. of chicken mixture on each tortilla & roll up. Place each seam-side down in the pan. Continue using all the filling & tortillas. Pour remaining sauce over enchiladas, coating completely. Top with remaining 1/2 C. cheese.
Bake @ 375 for about 20-30 minutes until sauce is bubbly & enchiladas are heated through. Let sit for 5-10 minutes before serving.
Makes 12 Enchiladas.
1 enchilada = 247 calories - 8.5g fat - 23.5g carb - 3g fiber - 17g protein
2 enchiladas = 494 calories - 17g fat - 47g carb - 6g fiber - 34g protein
These were super-yummy, but I think I prefer corn tortillas. Next time, I think I'll use 1/4C. filling in each of 16 corn tortillas. I can't wait.
Tuesday, February 24, 2009
Chicken & Broth
I have gotten good at cooking, deboning & freezing chicken to help make quicker meals in the evening. I was really happy with my last batch.
10-11 lbs. Bone-In Chicken (whole or cut-up, or all breasts, etc.)
2-3 carrots
1 lg or 2 sm onions
5-6 cloves garlic
12-14 c. water
3 Tbs chicken base or boullion
Coursely chop veggies & put them in blender with 2 c. of water. Puree until smooth. Pour over chicken in large stock pot or dutch oven. Add boullion and remaining water. Bring to a boil & cook until chicken is cooked & tender. Remove chicken from liquid, then cool & de-bone. Taste broth. Continue to boil to reduce broth if needed. Cool then skim fat. Separate chicken into freezer bags or containers with 1/2 cup of broth in each. Separate remaining broth into containers. Refrigerate for 2+ hours then put in freezer.
10-11 lbs. Bone-In Chicken (whole or cut-up, or all breasts, etc.)
2-3 carrots
1 lg or 2 sm onions
5-6 cloves garlic
12-14 c. water
3 Tbs chicken base or boullion
Coursely chop veggies & put them in blender with 2 c. of water. Puree until smooth. Pour over chicken in large stock pot or dutch oven. Add boullion and remaining water. Bring to a boil & cook until chicken is cooked & tender. Remove chicken from liquid, then cool & de-bone. Taste broth. Continue to boil to reduce broth if needed. Cool then skim fat. Separate chicken into freezer bags or containers with 1/2 cup of broth in each. Separate remaining broth into containers. Refrigerate for 2+ hours then put in freezer.
White Cake Icing - Just like buttercream.
I found this recipe for decorating cake icing on Cooks.com. I was really happy with the way it turned out.
1 1/2 c. Shortening (9 oz. by weight)
2 Tbs. butter
2 tsp vanilla (use clear for white frosting)
Dash of salt
1/2 c. warm water
2 lb. confectioner's (powdered) sugar
Cream butter & shortening until fluffy. Add vanilla & part of water. Beat on medium and gradually add sugar and add the rest of water. Add more water, a tablespoon at a time, until desired consistency.
1 1/2 c. Shortening (9 oz. by weight)
2 Tbs. butter
2 tsp vanilla (use clear for white frosting)
Dash of salt
1/2 c. warm water
2 lb. confectioner's (powdered) sugar
Cream butter & shortening until fluffy. Add vanilla & part of water. Beat on medium and gradually add sugar and add the rest of water. Add more water, a tablespoon at a time, until desired consistency.
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