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.
Friday, August 7, 2009
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
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