Easy Shrimp Bisque from Managing Diabetes

Easy Shrimp Bisque

Mock Maryland Shrimp Bisque

Number of Servings: 2
Serving Size: 1/2 of recipe
Ingredients
Name Measure Weight
reduced-fat cream of potato soup --- 10 3/4 oz
tomato paste 1/4 cup ---
fat-free milk 1 1/2 cups ---
shrimp, cooked, peeled, and deveined 6 ---
cayenne pepper pinch ---
black pepper pinch ---
fresh chives, chopped 1 tsp ---
Preparation Instructions
1. Combine all ingredients in a saucepan and heat.
Exchanges Per Serving


2 Carbohydrate
1 Very Lean Meat
1/2 Fat

Nutrition Information


Amount per serving
Calories 229
Calories from Fat 41
Total Fat 5 g
Saturated Fat 2 g
Cholesterol 70 mg
Sodium 1248 mg
Total Carbohydrate 32 g
Dietary Fiber 3 g
Sugars 10 g
Protein 16 g

Sugar Snap Peas and Peppers from Managing Diabetes

Sugar Snap Peas and Peppers




The crunch of this dish is a welcome surprise.

Number of Servings: 6
Serving Size: 1/2 cup
Ingredients
Name Measure Weight
canola oil 1 tbsp ---
sugar snap peas (in shells) 1 1/2 cups ---
green peppers, julienned 1/2 cup ---
red peppers, jullienned 1/2 cup ---
yellow peppers, jullienned 1/2 cup ---
light soy sauce 2 tbsp ---
lemon juice 1 tbsp ---
ground pepper and salt to taste ---
Preparation Instructions
1. Heat the oil in a skillet over medium-high heat. Add the peas and peppers and saute for 5 minutes. Sprinkle with soy sauce and lemon juice. Grind in pepper and salt to serve.
Exchanges Per Serving


1 Vegetable
1/2 Monounsaturated Fat

Nutrition Information


Amount per serving
Calories 40
Calories from Fat 22
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 227 mg
Total Carbohydrate 5 g
Dietary Fiber 1 g
Sugars 2 g
Protein 1 g

Test

pretend it's food.
Mmmmm
Yummm

Snow Peas With Pimiento - from Managing Diabetes

Snow Peas With Pimiento

Holiday Snow Peas

Number of Servings: 4
Serving Size: 1/4 recipe

Ingredients
Name Measure Weight
nonstick cooking spray 2 sprays ---
snow peas, trimmed --- 3/4 lb
green onions, chopped 1/4 cup ---
pimiento, drained --- 2 oz
sherry vinegar 1 tbsp ---

Preparation Instructions
1. Spray a wok or nonstick skillet lightly with cooking spray. Stir-fry the snow peas and green onions over medium-high heat, stirring constantly, for 2 minutes.
2. Add the pimientos and sherry, and stir-fry 1 more minute. The snow peas should be bright and crisp. Serve hot.

Exchanges Per Serving
1 Vegetable

Nutrition Information
Amount per serving
Calories 39
Calories from Fat 2
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 4 mg
Total Carbohydrate 7 g
Dietary Fiber 2 g
Sugars 4 g
Protein 3 g

Fried Green Tomatoes from Managing Diabetes

Fried Green Tomatoes

Number of Servings: 4
Serving Size: 4 slices
Ingredients
Name Measure Weight
firm green tomatoes 4 ---
cornmeal 1 cup ---
salt to taste pinch ---
pepper to taste pinch ---
canola or corn oil 3 tbsp ---
Preparation Instructions
1 Wash the tomatoes, remove the stems, and slice each tomato into 4 thick slices. Season the cornmeal with salt and pepper.
2 Heat the oil in a medium skillet until hot. Dip the tomato slices into the cornmeal and fry until brown, turning once, about 3-4 minutes total.
Exchanges Per Serving


2 Starch
2 Monounsaturated Fat

Nutrition Information


Amount per serving
Calories 251
Calories from Fat 102
Total Fat 11 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 17 mg
Total Carbohydrate 33 g
Dietary Fiber 4 g
Sugars 3 g
Protein 4 g

OVER-EASY APPLE-RAISIN TURNOVERS: Daily Diabetic Recipe

OVER-EASY APPLE-RAISIN TURNOVERS

Yield: 8 servings
Source: "The Diabetes Snack Munch Nibble Nosh Book"

INGREDIENTS
- 1-1/2 teaspoon sugar
- 1/8 teaspoon cinnamon
- 1 medium apple, peeled or unpeeled, cored and cut into small cubes
- 1 tablespoon dark raisins
- 8 very fresh, reduced-calorie, whole-wheat bread slices

DIRECTIONS
In a custard cup, or on a small sheet of wax paper, stir
together the sugar and cinnamon. In a 2-cup measure or similar
small microwave-safe bowl, combine the sugar-cinnamon mixture,
apple, and raisins. Stir to mix well.

Cover with wax paper and microwave on high power for 1 minute.
Stir. Re-cover and microwave on high power an additional
1 to 1-1/2 minutes or until the apples are softened. Meanwhile,
trim the crusts from the bread slices and discard them. With
a rolling pin, flatten the slices to 1/8 inch thick.

Place a generous tablespoon of apple mixture on one side of
each bread slice, and spread it out slightly. To form turnovers,
fold the bread over the filling to make a triangle shape.
Seal the edges by pressing with fork tines.

Lightly toast the slices in the toaster oven. Or toast under the
broiler, browning lightly on one side and then the other. Cool
slightly before eating. You can make a batch of the filling,
use some of it immediately, and save the rest in the refrigerator.
Then make additional turnovers over the next 2 to 3 days.

Nutritional Information Per Serving (1 turnover):
Calories: 47, Fat: 0 g, Cholesterol: 0 mg, Sodium: 75 mg,
Carbohydrate: 11 g, Dietary Fiber: 2 g, Sugars: 5 g, Protein: 2 g
Diabetic Exchanges: 1/2 Carbohydrate

Sesame-Almond Cookies: Dr. Weil's Recipe of the Day

Sesame-Almond Cookies


4 Dozen

Almost everyone loves cookies. Most store bought varieties, though, are filled with partially hydrogenated oils and other undesirable ingredients. These tasty little cookies are actually made with olive oil and a host of other wholesome additions like tofu and chopped almonds. Enjoy a cookie with a cup of hot green tea to make you feel that life is really worth living!

Ingredients
3/4 cup whole-wheat pastry flour
3/4 cup unbleached white flour
1 teaspoon baking powder
1/8 teaspoon salt
1/4 cup sesame seeds, toasted
3/4 cup raw almonds, coarsely chopped
4 ounces silken tofu
1/2 cup light olive oil
3/4 cup light brown sugar, packed
1 tablespoon almond extract

Instructions


Preheat oven to 350 degrees F.
In a bowl, stir together the flours, baking powder, and salt. Mix in the sesame seeds and chopped almonds.
In another bowl, mash the tofu and combine with the olive oil, sugar, and almond extract. Mix well.
Using a rubber spatula, fold the wet ingredients into the flour mixture. Roll the mixture into one-inch balls, flatten between your palms, and place them on ungreased baking sheets. Bake the cookies about 10 minutes, until the edges begin to brown. Remove from the cookie sheet and cool on a rack.
Nutritional Information:

Per serving:
86 calories
6 g total fat (1 g sat)
0 mg cholesterol
7 g carbohydrate
1 g protein
1 g fiber

Tofu with Cilantro Sauce: Dr. Weil's Recipe of the Day

Tofu with Cilantro Sauce


4 Servings

Soy foods are a wonderful source of beneficial phytoestrogens and can help protect against several types of cancer. One of my favorites is tofu. Tofu has a neutral flavor and absorbs different seasonings, making it versatile and an excellent choice for culinary experimentation. In this dish, which can be served as a light entrie or side dish, it develops real zest from a sauce made with fresh cilantro and gingerroot. Cilantro, also known as fresh coriander or Chinese parsley, is an herb used in Asian and Mexican cooking. Ginger has anti-inflammatory effects, to go along with its strong and spicy flavor. Serve this to anyone still unsure about tofu. They'll be pleasantly surprised and you will absolutely delight the bean curd lovers in your life. Enjoy!

Ingredients
1 pound firm tofu
1 tablespoon salt

Sauce:
2 tablespoon canola oil
2 tablespoon finely chopped fresh gingerroot
1 cup chopped fresh cilantro
2 tablespoon natural soy sauce
2 teaspoon light-brown sugar

Instructions


Cut the tofu into 4 thick slices. Places slices in a pot containing 3 cups cold water and the salt. Soak for 30 minutes, then slowly bring it almost to a boil, and cook without boiling for 5 minutes.
While tofu is heating, prepare the sauce. Heat the canola oil in a skillet and add the ginger. Stir-fry for 1 minute, then add the cilantro, soy sauce, and sugar. Cook for 1 minute over high heat.
Remove tofu from heat, drain, carefully transfer to a warm serving dish, and spoon sauce over it.
Nutritional Information:

Per serving:
165 calories
12 g total fat (1 g sat)
0 mg cholesterol
6 g carbohydrate
10 g protein
2 g fiber
1500 mg sodium

Basmati Rice with Lemon and Thyme: Managing Diabetes

Basmati Rice with Lemon and Thyme
Liven up basic rice with wonderful citrus and herbs. Once you start preparing rice this way, you'll never go back.

Basmati Rice with Lemon and Thyme
Number of Servings: 4
Serving Size: 1/2 cup
Ingredients
Name Measure Weight
water 1 1/2 cup ---
salt 1/2 tsp ---
basmati rice 3/4 cup ---
lemon, medium 1/2 ea ---
thyme, fresh chopped 1 Tbsp ---
white pepper 1 pinch ---
Preparation Instructions
1 In a medium pot, bring the water to a boil. Add the salt and basmati rice. Grate the rind from the lemon and add it to the rice. Squeeze the juice for the lemon into the rice. Bring the liquid to a boil, then reduce heat to a simmer. Cover the pot tightly and cook for 20-25 minutes, or until the rice is tender. Add the thyme and season with white pepper.


Exchanges Per Serving


2 Starch

Nutrition Information


Amount per serving
Calories 139
Calories From Fat 4
Total Fat 1 g
Saturated Fat 1 g
Cholestrol 0 mg
Sodium 293 mg
Total Carbohydrate 31 g
Dietary Fiber 0 g
Sugars 0 g
Protein 3 g

This recipe is from Cooking with the Diabetic Chef , published by the American Diabetes Association.

Black Bean Salsa [specifically high in B6]

Black Bean Salsa [specifically high in B6]

1/2 cup cooked corn kernels
2 tablespoons diced green chilies
2 cups cooked black beans
1/2 cup fresh tomatoes, chopped
4 tablespoons olive oil
2 tablespoons chopped fresh cilantro
juice of 1 lime

Mix all the ingredients together except for the limejuice. Add the limejuice immediately before serving. To reduce fat and calories, serve with baked tortilla chips, toasted pita triangles, or fresh vegetables. Makes 3 cups or 6 half-cup servings.
Nutrition Facts

Per serving: 174 calories; 17 g carbohydrates; 10 g fat; 6 g protein;5.5 g dietary fiber

http://www.realage.com/racafe/vitNut.aspx?

Luscious Lentils Vinaigrette [specifically high in B6]

Luscious Lentils Vinaigrette [specifically high in B6]

1 1/2 cups lentils
2 tablespoons olive oil
3 tablespoons red wine vinegar
3 tablespoons finely chopped fresh mint
1 clove of garlic, crushed
1 cup cherry tomatoes, halved
1 large yellow bell pepper, chopped
2 green onions, sliced
4 ounces of feta cheese, crumbled

Cover the lentils with 4 inches of water in a heavy saucepan and boil until just tender, about 25 minutes. Drain, and cool slightly. Combine the oil, vinegar, mint, and garlic, and then toss with the lentils. Refrigerate until well chilled. Add the remaining vegetables. Season to taste with salt and pepper, and sprinkle feta cheese over each serving. Serves 4.
Nutrition Facts

Per serving: 322 calories; 13 g fat; 12 g protein; 23 g carbohydrate; 170 mcg folate
http://www.realage.com/racafe/vitNut.aspx?

Black Bean Chili

Beans Are a Nutritious, High-Fiber Weapon in Every Dieter's Arsenal

Black Bean Chili

1 teaspoon canola oil
4 ounces ground sirloin
1 small onion, finely chopped
1 garlic clove, minced
1 (14.5-ounce) can diced roasted tomatoes with chilies (see note)
1 tablespoon tomato paste
2 (16-ounce) cans black beans, drained and rinsed
1/2 cup chicken broth
1/2 teaspoon ground cumin
1 teaspoon chili powder
1/4 teaspoon crushed dried oregano
1 dash cayenne pepper or season to taste
1/2 teaspoon salt
1/4 teaspoon pepper

Heat oil in nonstick Dutch oven. Add ground sirloin, onion and garlic. Saute over medium-high heat, stirring frequently for five minutes or until onion is tender and beef is browned. Pour off excess fat. Add tomatoes, tomato paste, black beans and broth. Stir well. Stir in cumin, chili powder, oregano, cayenne, salt and pepper. Simmer for 15 minutes to blend flavors. Serves four.

Each serving has: 250 calories; 7.5 grams fat; 20 grams protein; 54 grams carbohydrates; 20 milligrams cholesterol; 1,240 milligrams sodium and 11 grams dietary protein.

Note: If diced roasted tomatoes with chilies aren't available, use a can of diced tomatoes and add one small minced jalapeno chile with the onion and garlic.

Bev Bennett is the co-author of The Dictionary of Healthful Food Terms (Barron's, 1997).

(C) 2005. Bev Bennett. Distributed by the Tribune Media Services International.

White Bean Salad: Dr. Weil's Recipe of the Day

Could even use Italian Seasoning - or Greek. What Mediterranean area do you prefer?
Love you!
K

Jerk?
Mexican blend?
p

White Bean Salad

3 Servings
This is a very easy bean salad you can make the night before and take to work, or serve as a side dish.

Start to finish: 5 minutes
Ingredients
1 can white beans, like cannelini
1 tbsp red pepper, chopped fine
1 tbsp fresh parsley, chopped fine
1/4 cup tomato, diced
1 tbsp red onion, chopped fine
1 tsp extra-virgin olive oil
1 tbsp balsamic vinegar
1 tsp herb and spice blend

Instructions
Drain the canned beans and rinse well in a strainer. Make sure you've drained all the rinse water.
Combine the remaining ingredients in a bowl, whisking the oil and vinegar together first.
Add the beans. Experiment with different types of canned beans and different chopped vegetables to add.

Nutritional Information:
Per serving:
240 calories
4 g total fat (1 g sat)
0 mg cholesterol
39 g carbohydrate
15 g protein
10 g fiber
100 mg sodium

ROAST BRISKET OF VEAL WITH ONION GRAVY: Daily Diabetic Recipe

ROAST BRISKET OF VEAL WITH ONION GRAVY

Yield: 5 servings (1-lb of cooked meat will yield about 5 servings)
Source:"The New Family Cookbook for People with Diabetes"

INGREDIENTS
- 2 medium onions, sliced and separated into rings
- One 3-to 3-1/2-pound veal brisket, well trimmed
- 1/2 teaspoon freshly ground pepper
- 1 cup chili sauce
- One 12 ounce bottle or can of beer

DIRECTIONS
Heat the oven to 325 degrees F.
Prepare a roasting pan with nonstick pan spray.

Scatter half the onion rings over the bottom of the pan.
Place the brisket over the onions; sprinkle with pepper.
Spread the remaining onions over the brisket. Stir the
chili sauce and beer together and pour over the meat.

Cover and roast until the veal is fork tender, about
2-1/2 to 3 hours, basting with the pan juices several times.

Remove the brisket to a carving board. Skim the fat from
the surface of the pan juices with a spoon. Transfer the
defatted juices and onions to a saucepan and cook over high
heat until slightly thickened and reduced to 2-1/2 cups.

Thinly slice brisket across the grain;
pour 1/4 cup of onion gravy over each serving.

Nutritional Information Per Serving (About 3 ounces):
Calories: 162, Fat: 3 g, Cholesterol: 90 mg, Sodium: 308 mg,
Carbohydrate: 8 g, Dietary Fiber: 0 g, Sugars: 4 g, Protein: 25 g
Diabetic Exchanges: 1/2 Starch, 3 Very Lean Meat

A-TASTE-OF-CALIFORNIA SLAW: Daily Diabetic Recipe

A-TASTE-OF-CALIFORNIA SLAW

Yield: 8 servings (4 cups)
Source: "The New Family Cookbook for People with Diabetes"

INGREDIENTS
Slaw:
- 2 cups (8 ounces) shredded cabbage
- 2 green onions with green tops, sliced
- 1/2 cup sliced celery
- 1/2 cup thinly sliced carrot
- 2 ounces provolone cheese, cut into thin strips
- 1 clove garlic, minced
- 1 small jalapeno pepper, seeded and minced
- 1/2 red bell pepper, cored, seeded, and cut into thin strips
- 1/8 teaspoon celery seed

Dressing:
- One 8 ounce carton plain low-fat yogurt
- 1 teaspoon Dijon mustard
- 1 teaspoon fresh lemon juice
- 1/4 teaspoon salt
- 1/8 teaspoon ground white pepper

DIRECTIONS
Combine the slaw ingredients in a large bowl. In another bowl,
mix all the ingredients for the dressing; pour over the vegetables
and toss. Chill several hours before serving for the flavors to blend.

Nutritional Information Per Serving (1/2 cup):
Calories: 60, Fat: 2 g, Cholesterol: 7 mg, Sodium: 177 mg,
Carbohydrate: 6 g, Dietary Fiber: 1 g, Sugars: 4 g, Protein: 4 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat

dry rub Veal Roast: Managing Diabetes

Veal Roast
Sometimes, simpler is better. That's certainly the case with veal, which has such a wonderfully delicate flavor that you want to enhance, not overwhelm. A dry rub of rosemary, thyme, and garlic is all that's needed.

Number of Servings: 4
Serving Size: 4 ounces
Ingredients
Name Measure Weight
veal breast or leg, boned and rolled --- 1 1/2 lb
chopped fresh rosemary 2 tsp ---
thyme, fresh chopped 2 tsp ---
clove garlic, minced 1 ea ---
salt 1/2 tsp ---
fresh ground black pepper 1/4 tsp ---
carrot,coarsely chopped 1 cup ---
chopped onion 1 cup ---
red potatoes, peeled and halved 4 ea ---
dry white wine 1/4 cup ---
Preparation Instructions
1 Preheat the oven to 325 degrees F. Prepare a roasting pan with nonstick pan spray.
2 Place the veal in the pan and press the herbs, garlic, and salt and pepper on all sides of the roast. Surround the roast with the vegetables; add 3/4 cup water and the wine. Cover tightly with foil. Roast for about 2 hours, or until the veal is tender. If necessary, add additional water to the pan to keep the roast moist and prevent from burning.
3 Remove the roast to a heated platter. Skim the fat from the pan juices with a spoon, or use a gravy separator and set aside.
4 Allow the meat to rest 10 minutes before carving. Slice the roast and divide the mea and vegetables to serve 4. Top the veal with natural juices.


Exchanges Per Serving

1 Starch
1 Vegetable
4 Meat Very Lean

Nutrition Information

Amount per serving
Calories 260
Calories From Fat 38
Total Fat 4 g
Saturated Fat 1 g
Cholestrol 116 mg
Sodium 397 mg
Total Carbohydrate 21 g
Dietary Fiber 3 g
Sugars 5 g
Protein 34 g

This recipe is from The New Family Cookbook for People with Diabetes , published by the American Diabetes Association.

Salmon Filet with Miso Ginger Sauce: Chef2Chef Recipe Club

Today's Recipe: Salmon Filet with Miso Ginger Sauce

By Chef JR Brooks

Ingredients:

4 Salamon Filets 6oz each
2 Tbs. Rice wine vinegar
1/2 cup Honey
1 tsp. Mustard powder
2 Tbs Red Miso Past
2 Tbs Soy Sauce
1 Tbs. Brown sugar
1 tsp Ginger root, grated
3 Green onions, sliced

Preparation:

For sauce blend all ingredients until smoth.

Sear salmon on flat top, Brush with sauce and roast in oven at 300 degrees for 15 minutes.

Serving suggestions: To balance the strong flavors of this dish, serve with steamed white rice tossed with vegetables ie: bok choy, beans sprout, chinese peas.

Serves 4

BLACK BEAN AND CILANTRO SPREAD: Daily Diabetic Recipe

BLACK BEAN AND CILANTRO SPREAD

Yield: 10 servings (1-1/4 cups)
Source: "The New Family Cookbook for People with Diabetes"

INGREDIENTS
- One 15 -or- 16- ounce can black beans, rinsed and drained
- 2 teaspoons fresh lime juice
- 1 teaspoon olive oil
- 1/4 to 1/2 teaspoon hot pepper sauce
- 1/4 cup fresh cilantro leaves
- 2 tablespoons finely diced red onion

DIRECTIONS
Puree the beans, lime juice, oil, and pepper sauce in a food
processor or blender, scraping down the sides once or twice.

Add the cilantro. Process just until the leaves are
coarsely chopped and well mixed. Stir in the red onion.

Serve at room temperature. (If chilled, the
mixture will be difficult to spread.)

Nutritional Information Per Serving (2 tablespoons):
Calories: 44, Fat: 1 g, Cholesterol: 0 mg, Sodium: 53 mg,
Carbohydrate: 7 g, Dietary Fiber: 3 g, Sugars: 1 g, Protein: 3 g
Diabetic Exchanges: 1/2 Starch

Baby Spinach Scramble [My Optimum Health Plan]

Baby Spinach Scramble


1 Serving

This is a quick version of scrambled eggs with a serving of healthy greens built in.

Start to finish: 5 minutes

Ingredients
1 cup baby spinach leaves (organic if possible)
2 eggs
1/4 cup tomato, diced
1 tbsp Parmesan cheese
1 tbsp salsa

Instructions
Wash spinach, dry, and tear up the leaves. Organic baby spinach leaves can be folded directly into the dish; for other spinach, steam in 1/4 cup of boiling water for 4 to 5 minutes before adding to the egg mixture.

Beat the eggs, fold in the spinach, cheese and salsa, and cook on a non-stick frying pan coated with cooking spray. As soon as the eggs are set, the dish is ready to serve.

Nutritional Information:

Per serving:
168 calories
10 g total fat (4 g sat)
378 mg cholesterol
4 g carbohydrate
14 g protein
1 g fiber
278 mg sodium

Roast Leg of Lamb: Managing Diabetes

Roast Leg of Lamb
This classic dinner dish is still as elegant as ever — it's perfect for company. Serve with a green vegetable and a starch, like mashed potatoes.

Number of Servings: 10
Serving Size: 1 5-oz. slice
Ingredients
Name Measure Weight
boneless leg of lamb, trimmed and tied --- 3 lb
salt 1 tsp ---
pepper, ground black 2 tsp ---
orange peel, grated 1 ea ---
garlic clove, minced 1 Tbsp ---
sprigs fresh rosemary 2 ea ---
olive oil 1 Tbsp ---

Preparation Instructions
1 Season the lamb with the salt, black pepper, grated orange rind, and minced garlic. Place the two rosemary sprigs beneath the butcher's twine so that they rest against the meat. Rub the olive oil over the lamb.
2 Preheat the oven to 350 degrees F. Place a large pan over medium heat, and place the lamb into it. Cook the lamb on all sides until it is a golden brown. Place the lamb into a roasting pan or dish and put it into the oven. Cook for 1-1/2-2 hours, or to an internal temperature of 160 degrees F. When the lamb is done, allow it to rest for 5-10 minutes out of the oven before serving.

Exchanges Per Serving

5 Very Lean Meat
2 Fat

Nutrition Information

Amount per serving
Calories 266
Calories From Fat 104
Total Fat 12 g
Saturated Fat 4 g
Cholestrol 116 mg
Sodium 322 mg
Total Carbohydrate 1 g
Dietary Fiber 0 g
Sugars 0 g
Protein 37 g

This recipe is from Cooking with the Diabetic Chef , published by the American Diabetes Association.

GREEK-STYLE MARINATED MUSHROOMS: Daily Diabetic Recipe

GREEK-STYLE MARINATED MUSHROOMS

Yield: 3-1/3 cups (10 servings)
Source: "The New Family Cookbook for People with Diabetes"

INGREDIENTS
- 3 cloves garlic, minced
- 1/3 cup extra virgin olive oil
- 1/4 cup red wine vinegar
- 1 tablespoon whole coriander seeds
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried oregano
- 1/2 teaspoon freshly ground pepper
- 1-1/2 pounds small to medium mushrooms, cleaned, stems trimmed flat

DIRECTIONS
In a large saute pan, saute the garlic in the oil for
2 minutes. Add the remaining ingredients except the
mushrooms; bring to a simmer.

Add the mushrooms; cover and simmer over low heat for 5 minutes,
or until the mushrooms are tender, stirring occasionally.

Put the mixture in a glass bowl or jar. Cover and refrigerate
1 to 4 days. Drain off and discard the marinade before serving.

Nutritional Information Per Serving (1/3 cup):
Calories: 33, Fat: 2 g, Cholesterol: 0 mg, Sodium: 3 mg,
Carbohydrate: 3 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 1 g
Diabetic Exchanges: 1 Vegetable

Grilled Zucchini with Greek Spices < Foodfit.com >

Grilled Zucchini with Greek Spices
This recipe serves: 4


2 medium zucchini (about 1 pound), stem end trimmed off
2 medium yellow squash, or more zucchini (about 1 pound), stem end trimmed off
1-2 cloves garlic minced
1 teaspoon dried oregano
1 teaspoon dried mint
1/2 teaspoon hot pepper flakes
salt and pepper freshly ground, to taste
1-1 1/2 tablespoons extra virgin olive oil
lemon wedges, for garnish




1. Set up your grill for direct grilling and preheat to high. If using a vegetable grate, preheat it as well.

2. Meanwhile, cut the zucchini and squash lengthwise into 1/4 inch slices. Arrange the slices on a platter and drizzle with the oil, turning the slices several times to coat both sides with oil. Sprinkle the slices on both sides with the garlic, oregano, mint, hot pepper flakes, and lots of salt and pepper. Let marinate for 15 minutes.

3. Arrange the squash slices on the grate and grill until nicely browned on both sides, 4 to 6 minutes per side. Transfer the squash to a platter and arrange in an attractive pattern. Garnish with lemon wedges for squeezing. Serve hot or at room temperature.


Serving Size: 5-6 slices


Number of Servings: 4
Per Serving
Calories 78 Carbohydrate 6 g
Fat 5 g Fiber 3 g
Protein 2 g Saturated Fat 1 g
Sodium 152 mg

BABY CORN IN JALAPENO VINAIGRETTE: Daily Diabetic Recipe

BABY CORN IN JALAPENO VINAIGRETTE

Yield: 8 servings
Source: "The New Family Cookbook for People with Diabetes"

INGREDIENTS
- One 15-ounce can or two 7-ounce jars whole baby corn cobs,
rinsed and drained
- 1/4 cup chopped cilantro
- 1/4 cup red or white wine vinegar
- 2 tablespoons olive oil
- 1 small jalapeno pepper, seeded and minced

DIRECTIONS
Combine all the ingredients in a glass dish; refrigerate,
covered, and marinate at least 2 hours or overnight. (The
mixture may be refrigerated up to 3 days.) Drain the corn
before serving chilled or at room temperature.

Nutritional Information Per Serving (about 4 pieces):
Calories: 27, Fat: 2 g, Cholesterol: 0 mg, Sodium: 5 mg,
Carbohydrate: 3 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 1 g
Diabetic Exchanges: 1 Vegetable

COLD BEAN TRIO SALAD: DailyRecipe: Don't forget the beans

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
COLD BEAN TRIO SALAD
*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

INGREDIENTS:
2/3 cup cider vinegar
1/4 cup salad oil
1 tablespoon dark brown sugar
1/2 teaspoon salt
1/4 teaspoon black pepper
1 15-ounce can garbanzo beans, rinsed and drained
1 15-ounce can small white beans, rinsed and drained
1 10-ounce package frozen lima beans, thawed
2 medium carrots, thinly bias-sliced (1 cup)
2 small fresh jalapeno peppers, seeded and finely chopped
1/3 cup snipped fresh cilantro

Directions:
For dressing, in a small bowl whisk together the vinegar,
oil, sugar, salt, and pepper; set aside. In a large self-
sealing plastic bag set in a deep bowl combine garbanzo beans,
white beans, lima beans, carrots, peppers, and cilantro.
Pour dressing over bean mixture. Close bag. Marinate in
he refrigerator for 2 to 24 hours, turning bag occasionally.
Transfer to a bowl to serve

Yield: 6-8 Servings

Gingerbread Pudding with Ginger Vanilla Sauce

Gingerbread Pudding with Vanilla Sauce

This creamy pudding is soaked in a real vanilla sauce. Extra egg whites help to cut cholesterol while skim milk reduces fat and calories. Don't worry — you won't even tell the difference.


Gingerbread Pudding with Ginger Vanilla Sauce
This creamy pudding is soaked in a real vanilla sauce.

Number of Servings: 6
Serving Size: 1/2 cup
Ingredients
Name Measure Weight
cubed whole-grain bread (preferably 1-2 days old) 3 cups ---
eggs 2 ea ---
egg whites 2 ea ---
evaporated skim milk 2 cups ---
sugar 1/4 cup ---
grated fresh ginger 2 tsp ---
raisins (soak in 1/2 cup boiling water for 10 minutes; drain and save raisin water for sauce) 1/4 cup ---
water 1/2 cup ---
reserved raisin water 1/2 cup ---
apple juice concentrate 2 Tbsp ---
vanilla bean, split 1 ea ---
grated fresh ginger 1 tsp ---
cornstarch or arrowroot powder 1 Tbsp ---
water 2 Tbsp ---
Preparation Instructions
1 Preheat the oven to 325 degrees F. To prespare the pudding, place the bread cubes in a baking dish. Combine the egg, egg white, skim milk, sugar, ginger, and raisins and mix well. Pour the mixture over the bread and let stand for 15 minutes. Bake for 45 - 60 minutes until pudding is set.
2 Meanwhile, combine all remaining ingredients except the cornstarch or arrowroot powder and t Tbsp water in a small saucepan. Bring to a boil, lower the heat, and simmer for 5 minutes. Mix the cornstarch or arrowroot powder with the water until smooth. Add to the sauce and cook until sauce is clear and thickened. Serve the sauce over warm pieces of bread pudding.


Exchanges Per Serving


1 Starch
1/2 Fruit
1 Skim Milk

Nutrition Information


Amount per serving
Calories 197
Calories From Fat 23
Total Fat 3 g
Saturated Fat 1 g
Cholestrol 74 mg
Sodium 215 mg
Total Carbohydrate 33 g
Dietary Fiber 1 g
Sugars 23 g
Protein 11 g

This recipe is from Flavorful Seasons Cookbook , published by the American Diabetes Association.

Cranberry-Orange Scones

Cranberry-Orange Scones

2 1/2 cups all-purpose flour
1 tablespoon sugar
1 1/2 teaspoons cream of tartar
3/4 teaspoon baking soda
2 tablespoons butter, chilled
1/4 cup apple butter
8 ounces nonfat vanilla yogurt
2 teaspoons grated orange peel
2 tablespoons orange juice
3/4 cup dried cranberries
1 egg

In a large bowl, mix the flour, sugar, cream of tartar, and baking soda. Cut in the butter, apple butter, and yogurt. Separately, whisk together the egg and orange juice and then add to the flour mixture; stir until just blended (overmixing will make scones tough). Mix in the orange peel and cranberries. Batter should be lumpy. Spoon onto a lightly floured baking sheet. Bake at 400 degrees for 10 minutes. Serve warm. Makes 12 scones.
Nutrition Facts

Per serving: 147 calories; 3 g fat; 4 g protein; 26 g carbohydrates; 46 mg calcium; 154 g potassium

True-Blue Buckwheat Pancakes

True-Blue Buckwheat Pancakes

1/2 cup buckwheat flour
1/2 cup all-purpose flour
1 tablespoon sugar
2 teaspoons baking powder
1/4 teaspoon salt
1 cup skim milk
1 tablespoon vegetable oil
2 large egg whites
1 cup blueberries

Combine the first six ingredients, stirring well. In another bowl combine the milk, oil, and egg whites and then add to the flour mixture, stirring until smooth. Fold in the blueberries. Spoon 1/3 cupfuls of the batter onto a hot nonstick griddle. Cook until bubbles form, then flip, cooking until the edges are done. Serves 4.
Nutrition Facts

Per serving: 211 calories; 5.5 g fat; 7 g protein; 34 g carbohydrate

Gets-My-Goat Omelet

Gets-My-Goat Omelet

1/2 cup canned corn
2 tablespoons chopped red onion
3 egg whites
1 egg
2 tablespoons fat-free milk
1/4 teaspoon pepper
2 tablespoons crumbled goat cheese
1 tablespoon chives

Sauté the corn and onion in a hot, nonstick skillet for 2 to 3 minutes. Beat the eggs, milk, and pepper together and then add to the skillet. Cook for 2 minutes until the eggs begin to set. Gently lift the edges so that the uncooked portions flow to the outer edge. Cook 2 minutes more. Scatter the cheese and chives over the eggs. Fold the omelet and cook until the cheese melts, about 1 minute. Top with remaining chives before serving. Serves 2.
Nutrition Facts

Per serving: 211 calories; 5 g fat; 26 g carbohydrate; 14 g protein
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

True-Blue Buckwheat Pancakes

1/2 cup buckwheat flour
1/2 cup all-purpose flour
1 tablespoon sugar
2 teaspoons baking powder
1/4 teaspoon salt
1 cup skim milk
1 tablespoon vegetable oil
2 large egg whites
1 cup blueberries

Combine the first six ingredients, stirring well. In another bowl combine the milk, oil, and egg whites and then add to the flour mixture, stirring until smooth. Fold in the blueberries. Spoon 1/3 cupfuls of the batter onto a hot nonstick griddle. Cook until bubbles form, then flip, cooking until the edges are done. Serves 4.
Nutrition Facts

Per serving: 211 calories; 5.5 g fat; 7 g protein; 34 g carbohydrate

Chunky Lobster Rolls [Managing Diabetes]

Lobster Rolls
These pita sandwiches are great for a summer picnic. Jumbo would also work well in this wonderful warm-weather treat.

Chunky Lobster Rolls
This recipe is high in sodium.
You can also try cooked jumbo shrimp in these tasty pita sandwiches.
Number of Servings: 6
Serving Size: 3 oz.
Ingredients
Name Measure Weight
cooked lobster meat, cartilage removed --- 1 1/2 lb
garlic clove, minced 3 ea ---
mayonnaise, low-fat 1/2 cup ---
sliced celery 1/2 cup ---
minced scallions 1/2 cup ---
lemon juice 1 Tbsp ---
shredded romaine lettuce 1 cup ---
whole-wheat pita bread halves or whole-grain hamburger rolls 6 ea ---
Preparation Instructions
1 Mix together the cooked lobster with all ingredients except the lettuce and bread. If using pita bread, stuff the mixture and the lettuce into the pocket and serve.
2 If using hamburger rolls, scoop out some of the bread on one side of each roll to form a pocket. Place shredded lettuce in the hole. Pile on the lobster salad and top with remaining roll half.


Exchanges Per Serving


2.5 Starch
3 Very Lean Meat

Nutrition Information


Amount per serving
Calories 294
Calories From Fat 32
Total Fat 4 g
Saturated Fat 0 g
Cholestrol 82 mg
Sodium 758 mg
Total Carbohydrate 39 g
Dietary Fiber 3 g
Sugars 8 g
Protein 30 g

This recipe is from More Diabetic Meals in 30 Minutes - Or Less , published by the American Diabetes Association.

ITALIAN PITA CRISPS: Daily Diabetic Recipe

ITALIAN PITA CRISPS

Yield: 32 appetizers (8 servings)
Source: "The New Family Cookbook for People with Diabetes"

INGREDIENTS
- 2 pitas, each about 6 inches in diameter
- 1 tablespoon olive oil
- 1 clove garlic, finely minced
- 1/4 teaspoon dried basil or oregano
- 2 teaspoons grated Parmesan cheese

DIRECTIONS
Preheat the oven to 350 degrees F. Spray 1 or 2 cookie
sheets with nonstick pan spray. Cut each pita into
8 wedges; split each wedge to separate the halves.
Arrange in a single layer on the cookie sheet(s).

Mix the olive oil and garlic. Brush over the pita
sections; sprinkle with basil and cheese.

Bake 8 to 10 minutes, or until lightly browned and crisp.
Serve hot, or cool and store in an airtight container.

Nutritional Information Per Serving (4 crisps):
Calories: 59, Fat: 2 g, Cholesterol: 0 mg, Sodium: 88 mg,
Carbohydrate: 8 g, Dietary Fiber: 0 g, Sugars: 0 g, Protein: 2 g
Diabetic Exchanges: 1/2 Starch, 1/2 Fat

FRUIT TRIO SALAD PLATES

The Daily Recipe: Wednesday, May 25, 2005

*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*
FRUIT TRIO SALAD PLATES
*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

INGREDIENTS:
6 small watermelon wedges, rind removed
2 cups cantaloupe balls
2 cups honeydew balls
chopped fresh mint sprigs
1/2 cup cubed seeded watermelon
1/4 cup fresh or frozen raspberries
1 tbsp. honey
1-1/2 tsp raspberry vinegar

DIRECTIONS:
Place watermelon wedges on 6 individual salad plates.
Mound cantaloupe and honeydew balls next to watermelon.
Sprinkle with mint. In blender or food processor, process
seeded watermelon and raspberries until smooth. Add honey
and vinegar; pulse until blended. Drizzle vinaigrette over
melon salad. Serve immediately, garnished with mint sprigs.

Yield: 6 Servings

CORN BREAD: Daily Diabetic Recipe

CORN BREAD

Yield: 12 servings
Source: "The New Family Cookbook for People with Diabetes"

INGREDIENTS
- 1 cup yellow cornmeal
- 1 cup sifted all-purpose flour
- 1 tablespoon baking powder
- 1/2 teaspoon salt
- 3/4 cup fat-free milk
- 2 large eggs, slightly beaten, or 1/2 cup egg substitute
- 3 tablespoons canola or corn oil

DIRECTIONS
Preheat the oven to 425 degrees F.
Spray a 9-inch square pan with nonstick pan spray.

Combine the cornmeal, flour, baking powder, and salt in
a large bowl. Combine the milk, eggs, and oil in a small
bowl, add to the dry ingredients, and blend well.

Pour into the prepared baking pan. Bake for 20 to 25 minutes,
until an inserted toothpick comes out clean. Remove from the
oven and turn out of the pan onto a rack. Cool slightly
before cutting. Cut into 12 equal portions. Serve warm.

Nutritional Information Per Serving (2-1/4 inch square):
Calories: 130, Fat: 5 g, Cholesterol: 36 mg, Sodium: 207 mg,
Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 4 g
Diabetic Exchanges: 1 Starch, 1 Fat

Easy Caramel Popcorn from Managing Diabetes

Easy Caramel Popcorn
You can finish this easy popcorn snack by baking it. This helps to harden the syrup. If you don't mind sticky popcorn, feel free to skip the baking step. Always be sure to cool the popcorn before serving. The hot syrup can burn your mouth.

Easy Caramel Popcorn
The directions call for finishing this easy popcorn snack by baking it to harden the syrup. If you don't mind sticky popcorn, you can skip the baking step. In any case, be sure to cool the popcorn before serving, as hot syrup can burn your mouth.

Number of Servings: 10
Serving Size: 1 cup
Ingredients
Name Measure Weight
low-fat microwave popcorn 10 cups ---
caramel candie, cut into small pieces 6 ea ---
dark or light corn syrup 2 Tbsp ---
water 1/2 Tbsp ---
Preparation Instructions
1 Preheat the oven to 350 degrees. Spray a large jelly roll pan with nonstick cooking spray. and set aside. Place the popcorn in a large ceramic or glass bowl, and set aside.
2 In a 1-cup measure or similar microwave-safe bowl, combine the caramels, syrup and water. Cover with wax paper and microwave on high power for 40 seconds. Stir. Microwave for an additional 30 seconds until the caramels are completely melted.
3 Being very careful to keep fingers away from the hot syrup, slowly pour the caramel mixture over the popcorn, stirring with a large wooden spoon to coat evenly. Spread the popcorn evenly on the prepared baking pan. Bake the popcorn for 4 to 6 minutes until the syru hardens slightly.
4 Cool before serving, or store tightly covered at room temperature. Leftover popcorn will keep for 4 to 5 days.


Exchanges Per Serving


1/2 Carbohydrate

Nutrition Information


Amount per serving
Calories 53
Calories From Fat 7
Total Fat 1 g
Saturated Fat 0 g
Cholestrol 1 mg
Sodium 59 mg
Total Carbohydrate 11 g
Dietary Fiber 1 g
Sugars 6 g
Protein 1 g

This recipe is from The Diabetes Snack, Munch, Nibble, and Nosh Book, published by the American Diabetes Association.

ITALIAN CHICKEN KEBABS: DailyRecipe: Chicken on a stick

The Daily Recipe: Thursday, May 26, 2005

*** A WORD FROM THE KITCHEN ***

Why limit yourself to just burgers and steaks on the grill when you can get all fancy with some skewers? The secret about kebabs is they look fancy but are so easy and a nice way to stretch the meat further. These ITALIAN CHICKEN KEBABS have a great flavor and are a switch from your usual barbecue sauce type stuff. These are also great to take anywhere to throw on the grill. Just be sure if you use the wooden skewers instead of metal to soak them for at least 1/2 hr to 1 hr before adding the food to prevent against them burning. Happy grillin'!

Enjoy!
Marzee

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ITALIAN CHICKEN KEBABS
*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

INGREDIENTS:
2 pounds boneless and skinless chicken breast
2/3 cup grated Romano cheese
4 teaspoons minced fresh basil
2 cloves garlic, minced
2 tablespoons olive oil
2 medium zucchini
2 red bell pepper
2 yellow bell pepper
2 yellow onion
12 cherry tomatoes
metal skewers

DIRECTIONS:
Cut the onions, zucchini and peppers into chunks and
set aside. Cut the boneless and skinless chicken breast
into chunks and set aside. In a glass mixing bowl, slowly
mix the all ingredients except the chicken breasts and
cherry tomatoes until well blended. Add the chicken
and tomatoes and place into the refrigerator for 1 hour;
toss halfway tp coat. Preheat grill to medium heat. Thread
the skewers with the chicken chucks alternating with the
onions, zucchini, peppers and cherry tomatoes. Discard
the unused marinade. Place the threaded skewers on the
preheated grill grid and cook for about 15 to 18 minutes
or until the chicken is done and vegetables are tender
crisp, turning frequently.

Yield: 4 to 6 servings

Marinated Tomato and Soybean Salad - Dr. Weil's Recipe of the Day

Marinated Tomato and Soybean Salad


1 Serving

A great high fiber and low carb lunch salad. This salad also works well as a side dish for poached salmon or grilled chicken, adding valuable soy isoflavones and a high dose of iron and antioxidants. Serve the salad on a bed of baby spinach for an added nutritional boost.

Start to finish: 10 minutes

Ingredients
1 large tomato (vine ripened & preferably organic)
1/2 cup soybeans, canned (organic, well drained and rinsed)
1 tsp olive oil, extra virgin
1/4 cup basil leaves, finely chopped
1 tsp garlic, finely chopped
1 tsp balsamic vinegar
1 tsp Dijon mustard

Instructions


Drain and rinse the beans well. Save the remainder for another dish. Peel the tomato (if convenient) by plunging it in boiling water. Cut the tomato into chunks removing the seeds if you prefer. Mix the dressing ingredients (olive oil, balsamic vinegar, garlic, mustard)in a bowl, add the tomato chunks and the beans. Stir in the chopped basil and let the mixture sit for at least an hour to blend the seasonings. This salad can be served stright from the refrigerator but it tastes best freshly made and at room temperature.

Possible additions:

Kalamata olives
Chopped walnuts or pine nuts
Ground flaxseed


Nutritional Information:

Per serving:
278 calories
13 g total fat (2 g sat)
0 mg cholesterol
31 g carbohydrate
17 g protein
12 g fiber
221 mg sodium

Apple Oat-Bran Muffins - Dr. Weil's Recipe of the Day

Apple Oat-Bran Muffins


12 Servings

Commercially baked muffins have become as large as small birthday cakes and loaded with calories and fat. These muffins, on the other hand, are delicious and loaded with fiber and heart-friendly oat bran. They may truly be the breakfast of champions. You may use Granny Smith or Gravenstein apples, but feel free to try your favorite green apple. You can freeze what you don't consume right away for a later date.

Ingredients
Canola or olive oil for oiling the muffin pan
2 large green cooking apples
2 cups whole-wheat pastry flour
1 cup unbleached white flour
1 1/4 cups oat bran
2 1/2 teaspoons baking soda
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 12-ounce can apple juice concentrate, thawed
1 cup water

Instructions


Heat oven to 3250F. Lightly oil muffin pan. Peel and core apples; chop them coarsely. Set aside.
In a mixing bowl, stir together pastry flour, white flour, oat bran, baking soda, cinnamon, and nutmeg.
Add thawed apple juice concentrate, chopped apples, and enough water to make a light batter.
Mix just enough to moisten all ingredients. Divide batter among the muffin cups and bake till lightly browned, 25-30 minutes.
Remove muffins from cups while hot.
Nutritional Information:

Per serving:
208 calories
1 g total fat (0 g sat)
0 mg cholesterol
49 g carbohydrate
6 g protein
5 g fiber
272 mg sodium

Chicken Baked in Spicy Yogurt [the American Diabetes Association]

Chicken Baked in Spicy Yogurt

This makes for superb finger food. Use about 3 1/2 pounds of skinless drumsticks and carry them outside for an early summer picnic. To save energy, make this as part of an oven-cooked meal.


Chicken Baked in Spicy Yogurt
Provided by the American Diabetes Association

This makes for superb finger food. Use about 3 1/2 pounds of skinless drumsticks and carry them outside for an early summer picnic. To save energy, make this as part of an oven-cooked meal.

Number of Servings: 8
Serving Size: 1/8 of recipe
Ingredients
Name Measure Weight
chicken legs, skinned --- 3 1/2 lb
plain low-fat yogurt 1 cup ---
cumin 1/2 tsp ---
dry mustard 1/2 tsp ---
crushed red pepper flakes 1/4 tsp ---
ground ginger 1/4 tsp ---
clove garlic, minced 1 ---
scallions, including green part , thinly sliced 1/2 cup ---
Preparation Instructions
1. Rinse chicken under cold running water. Dry with paper towels.
2 Stir together all the other ingredients, except scallions.
3 Add chicken and turn pieces to coat with yogurt mixture. Cover and refrigerate for 8 hours or longer.
4 Spray 13- x 9-inch pan with nonstick cooking spray.
5 Arrange chicken in pan. Cover with remaining sauce.
6 Bake uncovered at 350 degrees F for about 1 hour.
7 Garnish with scallions.

Exchanges Per Serving


4 Lean Meat

Nutrition Information


Amount per serving
Calories 177
Calories from Fat 45
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 122 mg
Sodium 149 mg
Total Carbohydrate 2 g
Dietary Fiber 0 g
Sugars
Protein 31 g

Tarragon Cod With Vegetables - the American Diabetes Association

Tarragon Cod With Vegetables
Provided by the American Diabetes Association

Cod is a mild, slightly sweet-tasting fish that's inexpensive and widely available fresh or frozen. This simplified version of "fish en papillote" uses foil instead of a parchment paper wrap and allows the fish to steam in its own juices. Prep the fish packet in advance if you like- just keep it refrigerated until ready to bake.

Number of Servings: 6
Serving Size: 3-1/2 oz. Fish plus 1/3 cup vegetables
Ingredients
Name Measure Weight
frozen cod fillets(1-1/2 pounds total) 6 ea ---
salt 1/4 tsp ---
pepper, ground black 1/4 tsp ---
minced fresh tarragon or 1 tsp. dried tarragon 1 Tbsp ---
lemon juice, fresh 1 Tbsp ---
chopped mushrooms 1 1/2 cups ---
large thinly sliced carrots 1 1/2 cups ---
celery, chopped 3/4 cup ---
chopped fresh parsley 2 Tbsp ---
margarine, cut into 6 small pieces 1 Tbsp ---
Preparation Instructions
1 Preheat the oven to 350 degrees F.
2 Place frozen fish on a sheet of heavy-duty aluminum foil; season with salt and pepper.
3 Sprinkle the tarragon and lemon juice on the fish. Add all the chopped vegetables and the fresh parsley. Dot with margarine; fold and crimp the foil to make a tight package.
4 Bake for 40 minutes if the fish was frozen or 35 minutes if it was thawed when it was put in the oven. To serve, put on individual plates and slit the foil across the top so diners can easily fold it back to enjoy the entree.

Exchanges Per Serving


1 Vegetable
3 Meat Very Lean

Nutrition Information


Amount per serving
Calories 130
Calories From Fat 25
Total Fat 3 g
Saturated Fat 1 g
Cholestrol 49 mg
Sodium 205 mg
Total Carbohydrate 4 g
Dietary Fiber 1 g
Sugars 2 g
Protein 21 g

Apple Cinnamon Cobbler - the American Diabetes Association

Apple Cinnamon Cobbler
Provided by the American Diabetes Association

This healthier version of the traditional cobbler will warm you from the inside out.

Number of Servings: 6
Serving Size: 1 2-in biscuit with 1/2 cup fruit filling

Ingredients

Name

Measure


baking apples, peeled and sliced thin 4
water 1 cup
cinnamon 2 tsp
cornstarch or arrowroot powder 2 tbsp
sugar 1/4 cup
whole-wheat pastry flour 1 cup
baking powder 1 tsp
canola oil 1/4 cup
honey 1 tbsp
buttermilk, low-fat 1/2 cup



Preparation Instructions

1. Preheat the oven to 375 degrees F. In a large saucepan over medium heat, combine the apples, water, cinnamon, cornstarch or arrowroot powder, and sugar. Cook until the apples are soft and the mixture is thickened, about 10 minutes.

2. Meanwhile, combine the whole-wheat pastry flour and baking powder. Add in the oil, honey, and buttermilk. Stir until biscuits are moist. Add additional milk if necessary. Pour the apple mixture into a casserole dish. Drop the biscuit dough by tablespoonsfuls on top of the apples. Place in the oven and bake for 20 minutes until biscuits are golden brown. Serve warm.

Exchanges Per Serving

2 1/2 Carbohydrate
1 1/2 Monosaturated Fat

Nutrition Information

Amount Per Serving

Calories 258
Calories From Fat 92
Total Fat 10 g
Saturated Fat 1 g
Cholestrol 1 mg
Sodium 83 mg
Total Carbohydrate 41 g
Dietary Fiber 4 g
Sugars 23 g
Protein 4 g

Penne Pasta Stir-Fry - the American Diabetes Association

Penne Pasta Stir-Fry
Provided by the American Diabetes Association

Penne pasta is a welcome surprise in this meatless Asian stir-fry.

Number of Servings: 6
Serving Size: 1 cup pasta with 1/2 cup vegetables
Ingredients
Name Measure Weight
cornstarch or arrowroot powder 2 tsp ---
lite soy sauce 3 tbsp ---
rice vinegar 3 tbsp ---
low-fat, low-sodium chicken broth 1 cup ---
canola oil 2 tsp ---
large thinly sliced carrots 2 ---
garlic cloves, minced 3 ---
fresh snow peas, trimmed 1 cup ---
red pepper flakes 1/4 tsp ---
cooked penne pasta 6 cups ---
fresh ground pepper and salt to taste ---
Preparation Instructions
1. Combine the first four ingredients and set aside. Heat the oil in a large skillet or wok over high heat. Add the carrots and garlic and stir-fry for 5 minutes. Add the snow peas, lower heat to medium low, and add the red pepper flakes and sauce. Add the pasta to the wok, bring to a boil, and cook for 2 minutes. Season with pepper and salt to serve.

Exchanges Per Serving


3 Starch
1 Vegetable

Nutrition Information


Amount per serving
Calories 262
Calories from Fat 28
Total Fat 3 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 374 mg
Total Carbohydrate 50 g
Dietary Fiber 4 g
Sugars 6 g
Protein 9 g

Extra-Easy Lasagna - the American Diabetes Association

Extra-Easy Lasagna
Provided by the American Diabetes Association

Extra-Easy Lasagna

Number of Servings: 8
Serving Size: 1/8 of recipe
Ingredients
Name Measure Weight
lean ground beef --- 3/4 lb
PREGO Traditional Spaghetti Sauce 3 cup ---
ricotta cheese 15 oz ---
shredded mozzarella cheese (8 oz) 2 cup ---
lasagna noodles 6 cup ---
water 1/4 cup ---
Preparation Instructions
1 In 10-inch skillet over medium-high heat, cook beef until browned, stirring to separate meat.
2 Spoon off fat. Add spaghetti sauce; heat through, stirring occasionally.
3 In 2-quart oblong baking dish, spread 1&1/2 cups meat mixture.
4 Top with three uncooked lasagna noodles, half of the ricotta cheese and half of the mozzarella cheese.
5 Repeat layers. Top with remaining meat mixture.
6 Slowly pour water around inside edges of baking dish.
7 Cover tightly with foil.
8 Bake at 375 degrees for 45 minutes. Uncover; bake 10 minutes more.
9 Let stand 10 minutes before serving

Exchanges Per Serving
Starch Exchange 2&1/2
Medium Fat Meat Exchange 2
Saturated Fat Exchange 1

Nutrition Information
let stand

Amount per serving
Calories 408
Calories From Fat 161
Total Fat 18 g
Saturated Fat 9 g
Cholestrol 62 mg
Sodium 678 mg
Total Carbohydrate 36 g
Dietary Fiber 2 g
Sugars 13 g
Protein 25 g

ONE-POT CHICKEN AND VEGETABLES: Daily Diabetic Recipe

ONE-POT CHICKEN AND VEGETABLES

Yield: 4 servings
Serving size: 1/2 cup vegetables, 1/2 cup rice, 4 ounces chicken
Source: "Express Lane Diabetic Cooking"

INGREDIENTS
- 1 tablespoon olive oil
- 1 cup sliced zucchini
- 1 cup sliced or shredded carrot
- 1/2 cup sliced green onions or red onion
- 1/2 cup sliced celery
- 1 (14-1/2 ounce) can diced tomatoes
- 1 pound cooked, diced chicken breasts
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon salt
- 1/8 teaspoon fresh ground black pepper
- 2 cups cooked brown rice, hot

DIRECTIONS
In a skillet over medium-high heat, heat the oil. Add
the zucchini, carrots, green or red onion, and celery
and saute for 5 minutes, stirring occasionally.

Add the canned diced tomatoes and lower the heat. Simmer for 5
minutes. Add the chicken and seasonings and simmer for 3 minutes.

Serve the chicken and vegetables over cooked rice.

Nutritional Information Per Serving:
Calories: 406, Fat: 13 g, Cholesterol: 96 mg, Sodium: 409 mg,
Carbohydrate: 32 g, Dietary Fiber: 5 g, Sugars: 6 g, Protein: 38 g
Diabetic Exchanges: 2 Starch, 1 Vegetable, 4 Lean Meat

Grilled Beef Kebabs with Ginger-Soy Sauce

Grilled Beef Kebabs with Ginger-Soy Sauce
This recipe serves 6


2/3 cup lite soy sauce
1/4 cup rice vinegar
1/4 cup honey
1 tablespoon freshly grated ginger
1 1/2 pounds beef tenderloin tips , cut into 1 1/2-inch pieces
12 bamboo (soaked in water) or metal skewers
2 large red bell peppers, cut into 1-inch cubes
1 Vidalia onion, cut into 1-inch cubes
24 small button mushrooms



1. For the ginger-soy sauce, combine the soy sauce, vinegar, honey, ginger and black pepper in a small saucepan. Cook over high heat until the mixture reduces by half. Let cool.
2. Thread the beef tips and vegetables on the skewers and brush them with some of the sauce. Cover and refrigerate for 30 minutes or overnight.

3. Preheat the grill to medium-high.

4. Grill the skewers on each side until the beef is cooked to the desired doneness, about 4 minutes per side for medium.

5. Brush the kebabs with the remaining ginger-soy sauce and serve.

Serving Size: 2 kebabs


Number of Servings: 6
Per Serving
Calories 296 Carbohydrate 13 g
Fat 11 g Fiber 2 g
Protein 34 g Saturated Fat 3 g
Sodium 938 mg

APRICOT-ORANGE CHICKEN WITH GLAZED ONIONS: Daily Diabetic Recipe

This sounds really good!

APRICOT-ORANGE CHICKEN WITH GLAZED ONIONS

Yield: 4 servings
Source: "Express Lane Diabetic Cooking"

INGREDIENTS
- 1 whole roasted deli chicken, skinned
- 3 tablespoons no-added-sugar apricot preserves, divided
- 3 tablespoons no-added-sugar orange marmalade, divided
- 2 tablespoons balsamic vinegar, divided
- Nonstick cooking spray
- 1 large onion, quartered
- 1 clove garlic, minced

DIRECTIONS
Preheat oven to 375 degrees F. In small bowl, blend
1 tablespoon each apricot preserves, marmalade, and vinegar.

Place chicken in baking pan coated with nonstick cooking
spray. Add water to pan to a depth of 1/4-1/2 inch. Brush
chicken with preserve mixture. Combine the remaining preserves,
marmalade, vinegar, onion, and garlic and spoon around the chicken.

Roast, covered, for 25 minutes. Uncover and roast
for 10 more minutes, until onion is tender.

Nutritional Information Per Serving (1/4 of chicken):
Calories: 278, Fat: 9 g, Cholesterol: 100 mg, Sodium: 110 mg,
Carbohydrate: 15 g, Dietary Fiber: 1 g, Sugars: 10 g, Protein: 34 g
Diabetic Exchanges: 1 Carbohydrate, 4 Lean Meat

ROASTED POTATOES, CHICKEN, AND CHEESE: Daily Diabetic Recipe

ROASTED POTATOES, CHICKEN, AND CHEESE

Yield: 4 serving
Source: "Express Lane Diabetic Cooking"

INGREDIENTS
- Nonstick cooking spray
- 4 large red potatoes, scrubbed and quartered
- Black pepper to taste
- 2 teaspoon minced garlic
- 2 tablespoons olive oil
- 1 tablespoon Italian seasoning
- 1/4 cup fat-free Parmesan cheese, shredded
- 2 cups smoked deli chicken, diced (or use regular cooked chicken to reduced sodium)
- 1/4 cup balsamic vinegar
- 1/4 cup water

DIRECTIONS
Preheat oven to 350 degrees F.
Spray a glass baking dish with nonstick spray.

Combine ingredients in a large bowl. Pour into the glass baking
dish and cover with foil. Bake for 45 minutes. Uncover and bake
for 10-15 minutes more, until potatoes are tender.

Nutritional Information Per Serving (1-3/4 cups):
Calories: 267, Fat: 8 g, Cholesterol: 33 mg, Sodium: 965 mg,
Carbohydrate: 29 g, Dietary Fiber: 3 g, Sugars: 6 g, Protein: 20 g
Diabetic Exchanges: 2 Starch, 2 Lean Meat

Broiled Tomatoes Parmesan [Managing Diabetes Recipe of the Day]

Managing Diabetes Recipe of the Day

Broiled Tomatoes Parmesan

Provided by the American Diabetes Association

Here's the perfect accompaniment to a summer meal. The just-ripe tomatoes provide a taste straight from the garden, enhanced by the golden-brown, crunchy Parmesan-crumb topping.

Number of Servings: 4
Serving Size: 1/2 tomato
Ingredients
Name Measure Weight
tomato 2 ---
clove garlic, minced 1 ---
olive oil 2 tsp ---
basil 1 tbsp ---
fresh ground black pepper 1/4 tsp ---
soft bread crumbs 1/2 cup ---
grated Parmesan cheese 1 tbsp ---
Preparation Instructions
1. Cut the tomatoes in half crosswise. Gently squeeze out and discard the seeds. Place the tomatoes cut side up on a broiler pan prepared with nonstick pan spray.
2. Combine the garlic, oil, basil, and pepper in a small bowl. Brush evenly over the cut surfaces of the tomatoes. Broil 6 inches from the heat source until hot, about 5 minutes.
3. While the tomatoes are broiling, combine the crumbs and cheese in a small bowl; sprinkle evenly over the tops of the hot tomatoes. Return to the broiler until the crumbs are browned, about 2 minutes. Serve immediately.
Exchanges Per Serving


1 Vegetable
1/2 Fat, Monounsaturated

Nutrition Information


Amount per serving
Calories 60
Calories from Fat 28
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 1 mg
Sodium 62 mg
Total Carbohydrate 7 g
Dietary Fiber 1 g
Sugars 3 g
Protein 2 g

Salmon with Grapefruit Sauce [Managing Diabetes Recipe of the Day]

Managing Diabetes Recipe of the Day

Salmon with Grapefruit Sauce
Provided by the American Diabetes Association

Salmon definitely tastes better the more simply it's prepared. Slightly sweet yet tart, grapefruit juice intensifies the flavor of the sauce and also helps keep the fish from drying out. Garnish the fish with ruby red grapefruit segments mixed with chopped fresh basil to complement the beautiful orange-pink color of the fish. One whole grapefruit equals 2 fruit exchanges or 1/2 fruit exchange per serving.

Number of Servings: 4
Serving Size: 3 1/2 oz. salmon plus 2 tablespoons sauce
Ingredients
Name Measure Weight
shallots, minced or finely chopped sweet onion 1/2 cup ---
olive oil 2 tsp ---
salmon fillet ( 1 pound total), cut into 4 pieces 1 ---
grapefruit juice and segments for garnish, preferably ruby red 3/4 cup ---
Preparation Instructions
1. Saute the shallots in the oil in a nonstick skillet until tender, about 4 minutes. Add the salmon and grapefruit juice. Cover and simmer over low heat until the salmon is opaque, about 6 to 8 minutes. Transfer the salmon to warm serving plates.
2. Increase the heat and simmer the juices about 2 minutes until reduced to 1/2 cup; pour over the salmon.
Exchanges Per Serving


1/2 Fruit
4 Meat Lean

Nutrition Information


Amount per serving
Calories 242
Calories from Fat 108
Total Fat 12 g
Saturated Fat 2 g
Cholesterol 70 mg
Sodium 56 mg
Total Carbohydrate 8 g
Dietary Fiber 1 g
Sugars 4 g
Protein 25 g

Used with permission from "ADA Cookbooks"
© American Diabetes Association ®

Baked Sweet Potato with Honey Yogurt and Walnuts

My Optimum Health Plan
Baked Sweet Potato with Honey Yogurt and Walnuts


1 Serving

Tip: Bake several sweet potatoes at once and keep them for quick meals. Pick small ones or cut them in 4-ounce pieces to cook.

Prep time: 5 minutes
Start to finish: 10 minutes

Ingredients
1 small sweet potato (4 oz)
1/4 cup plain yogurt
1 tbsp honey
1 tsp Dijon mustard
2 tbsp walnuts, coarsely chopped


Instructions


Scrub the sweet potato well under running water. Dry and wrap in foil. Bake in a 400-degree oven for 40-45 minutes or until soft.
In the meantime, mix the yogurt, honey and mustard together. Set aside.
Put the walnuts on a small baking sheet or pie plate. Toast them in the oven for 5-7 minutes toward the end of the sweet potato cooking time. Shake them occasionally and watch them so they don't burn.
To serve, cut the sweet potato in half, spoon with the yogurt sauce and sprinkle with the toasted walnuts.
Nutritional Information:

Per serving:
362 calories
12 g total fat (2 g sat)
10 mg cholesterol
56 g carbohydrate
11 g protein
5 g fiber
139 mg sodium

Roasted Sweet Potato Dip [for potassium]

Roasted Sweet Potato Dip

5 cups peeled and chopped sweet potatoes
1 cup chopped onion
2 cups chopped carrot
1 teaspoon olive oil
1/4 cup sesame seeds
1/8 teaspoon salt
1/8 teaspoon pepper

In a large bowl, mix the sweet potatoes, onion, carrot, and oil. Place the mixture on a cookie sheet and bake at 350 degrees for 1 hour or until the potatoes are tender. Combine the sweet potato mixture, sesame seeds, salt, and pepper in a food processor and process until the dip is smooth. Serve chilled with raw vegetables, such as broccoli, cauliflower, and celery sticks. Serves 15.
Nutrition Facts

Per serving: 74 calories; 1.5 g fat; 4 g carbohydrate; 1 g protein; 1 g fiber


Copyright © 1998-2004, RealAge, Inc. All rights reserved.
www.RealAge.com

Salmon Burgers with Dill Mustard

Salmon Burgers with Dill Mustard
This recipe serves: 4



For the dill mustard:
1/4 cup sugar
2 cups fresh dill sprigs
2 tablespoons Dijon mustard
2 teaspoons fresh lemon juice
2 tablespoons white wine vinegar
1/4 cup olive oil

For the salmon burgers:
3/4 pound boneless, skinless salmon fillet
1 egg
1 cup breadcrumbs
2 tablespoons chopped, fresh dill
2 tablespoons chopped shallots
1 teaspoon chopped capers
salt to taste
freshly ground black pepper
nonstick cooking spray
4 hamburger buns
lettuce leaves
1 large tomato, sliced


For the dill mustard:
1. Place the sugar and dill in a small food processor fitted with the blade attachment and process for 1 minute.
2. Add the mustard, lemon juice and vinegar and process until smooth.

3. With the processor running, add the olive oil slowly through the feed tube.
(This makes about 1 1/2 cups. Extra sauce can be stored in the refrigerator for up to 5 days and served with fish and shellfish.)

For the salmon burgers:
1. Cut the salmon into 1-inch pieces. Place the salmon in the food processor, fitted with the blade attachment. Coarsely grind the salmon.

2. In a small bowl, stir the egg, breadcrumbs, dill, shallots, capers, salt and pepper together. Add the ground salmon and stir to combine. Form the salmon mixture into 4 patties, about 1/2-inch thick.

3. Heat a nonstick skillet sprayed with nonstick spray over medium heat. Cook the burgers on both sides until the burgers are golden brown and just cooked through, about 3 minutes per side.

4. Meanwhile, toast the hamburger buns.

5. Serve the salmon burgers on the toasted buns with dill mustard sauce, lettuce and tomato.

Serving Size: 1 salmon burger

Number of Servings: 4
Per Serving
Calories 500 Carbohydrate 61 g
Fat 15 g Fiber 3 g
Protein 30 g Saturated Fat 4 g
Sodium 841 mg

Butter Beans with Mint and Tomatoes [not to Greek standards]

Butter Beans with Mint and Tomatoes
From: Malc - scomgm@thor.cf.ac.uk

In Greece, this is made with 1/4 pint of olive oil!
Whilst the taste does suffer very slightly with the ommission of the oil, I find the addition of a very strongly flavoured vegetable stock (1/4 pint) redresses the balance well.

1 lb of cooked butter beans
3 large onions, finely chopped
2 cloves of garlic, crushed
1/4 pint of strong veg. stock
1 x 14 oz can of tomatoes
2 tblsp fresh mint or 1 dried
Saute onions and garlic in a little of the stock until starting to soften.
Add the tomatoes and the cooked beans and the mint.
Season to taste.
Simmer gently, covered, for about 20 minutes to allow the flavours to blend.
I like this as a supper dish with wholemeal bread rolls and a green salad.
PLEASE....don't try feeding this to any greek people :-) !

Passover Spinach Squares (Jewish - pareve)

Passover Spinach Squares (Jewish - pareve)
From: djudge6453@aol.com (DJudge6453)

Serve these nibbles as an appetizer with the main course. You can replace the fresh spinach with 3 packages (10 ounces each) frozen and thawed chopped spinach.

Makes: 16 Per serving: Calories: 22 Fat: 0.6 g. (22% of calories) Fiber: 1.3 g. Cholesterol: 0 mg. Sodium: 45 mg.

1 1/2 lbs fresh spinach, stemmed and washed
1 1/2 tsp canola oil
1 leek, thinly sliced (white part only)
2 cloves garlic, minced
2 tsp lemon juice
3/4 tsp dried oregano
1/8 tsp ground black pepper
egg substitute for 3 egg whites
Preheat the oven to 350 degrees F.
Coat an 8" X 8" no-stick baking dish with pareve no-stick spray and set aside.
In a large pot, bring a small amount of water to a boil.
Add the spinach, cover and cook over medium heat for 5 minutes, or until the spinach is wilted.
Squeeze the spinach dry, chop and place in a large bowl.

In a small, no-stick skillet over low heat, warm the oil.
Add the leeks and garlic.
Sauté for 10 minutes, or until tender but not browned.
Add the leek mixture to the bowl with the spinach.
Stir in the lemon juice, oregano and pepper.

In another clean large bowl, using an electric mixer, beat the egg white substitute until foamy.
Fold into the spinach mixture.

Pour the mixture into the prepared pan and bake for 35 minutes, or until set.
Remove from the oven and set aside to cool slightly.
Cut into 16 squares and serve warm.

http://www.ivu.org/recipes/greek/passover.html

Roasted Beets with Skordalia < The Greek Vegetarian >

Roasted Beets with Skordalia
from: Allison - Numinumi@aol.com - Chicago, USA

Taken from "The Greek Vegetarian"--forgot the author
Roasted Beets

4 large beets
2 large garlic cloves, crushed
1 tsp. allspice berries
1/2-1 tsp. black peppercorns
salt
6-8 Tbs. olive oil
1 Tbs. balsamic vinegar
Scrub beets and trim off their stem and root ends. Peel and cut into 1/4" rounds.

Crush garlic, allspice berries, peppercorns, and salt using a mortar and pestle so that the mixture becomes pastelike and damp.

Place the beets in a shallow oven-proof glass or ceramic bowl and toss with the spice mixture, oil, and vinegar.
Let stand, covered, for 1 hour to marinate.

Preheat oven to 400 degrees F. Cover dish and bake until tender, about 50 minutes, turning occasionally.
Remove and serve immediately with skordalia.



Skordalia
2 large potatoes
4-6 garlic cloves
1 cup chopped walnuts
salt
juice of 1 lemon
1/2 cup olive oil
1/4 cup red wine vinegar
Bring potatoes to a boil and simmer until tender, about 30 minutes.
Using a mortar and pestle, crush garlic, one clove at a time, together with a little of the walnuts, salt, and lemon juice, and olive oil.
(Although I've never tried, I'm sure you could speed it up with a food processor)

Remove the potatoes and peel.
Place the first potato in the mortar and pound, working the garlic-walnut mixture into it.
Add oil, lemon juice, and vinegar, alternating as you go.
Add the second potato and continue to work the mixture, adding more seasoning if necessary until smooth and thick.

Again--you could use a food processor, although the author of the recipe doesn't recommend it as it may make the potatoes starchy and glutinous.
http://www.ivu.org/recipes/greek/roasted-j.html

Four-Pepper Pasta - American Diabetes Association

Four-Pepper Pasta
Provided by the American Diabetes Association
Use different varieties of pasta to change the look of this dish!

Number of Servings: 1
Serving Size: 1 serving
Ingredients
Name Measure Weight
medium red bell pepper, cut into 1-inch chunks 1/2 ea ---
green bell pepper, cut into 1-inch chunks 1/2 ea ---
sliced red onion 1/4 cup ---
extra-virgin olive oil 1 tsp ---
garlic powder 1/2 tsp ---
jalapeno peppers, chopped 1 tsp ---
cayenne pepper 1/8 tsp ---
salt 1 dash ---
cooked pasta (try spinach or whole-wheat) 1 cup ---
Preparation Instructions
1 Set the oven to broil. Place the red and green bell peppers and the red onions in a small bowl. Add the oil and toss until each piece is lightly coated with oil.
2 Arrange the peppers and onion on the broiler pan. Broil until thoroughly roasted. (Some people like their roasted vegetables slightly singed with black!)
3 Spray a medium skillet with nonstick cooking spray and heat over medium-high heat. Add the garlic and jalapeno peppers, stirring quickly. Add the broiled peppers and onions. Sprinkle cayenne pepper and salt over the vegetables and heat thoroughly, about 2 minutes.
4 Add the cooked pasta to the skillet and toss with the vegetables until well mixed.
Exchanges Per Serving


3 Starch
1 Vegetable
1/2 Monounsaturated Fat

Nutrition Information


Amount per serving
Calories 283
Calories From Fat 51
Total Fat 6 g
Saturated Fat 1 g
Cholestrol 0 mg
Sodium 149 mg
Total Carbohydrate 54 g
Dietary Fiber 9 g
Sugars 9 g
Protein 10 g

Rosemary Pasta - American Diabetes Association

Rosemary Pasta
Provided by the American Diabetes Association

Rosemary is an invaluable herb in Italian cooking.

Number of Servings: 6
Serving Size: 1 cup

Ingredients

Name

Measure


olive oil 1 tbsp
medium-sized zucchini, halved and cut into 4-inch slices 1
medium-sized yellow squash, halved and cut into 4-inch slices 1
medium-sized mushrooms, sliced 8
black olives, pitted, drained, and chopped 1 can (4 oz)
plum tomatoes, drained, and chopped 1 can (28 oz)
low-fat shredded cheddar cheese 8 oz
fresh rosemary, minced 1 tsp
rotini pasta 6 cups



Preparation Instructions

1. Preheat the oven to 350 degrees F. In a large skillet, sauté the zucchini and squash in oil over medium heat for 2 minutes. Place all ingredients in a 9- x 12-inch baking dish and mix well. Bake uncovered for 15 minutes.

Exchanges Per Serving

3 Starch
1 Vegetable
1 Very Lean Meat
1/2 Monosaturated Fat

Nutrition Information

Amount Per Serving

Calories 325
Calories from Fat 66
Total Fat 7 g
Saturated Fat 2 g
Cholesterol 8 mg
Sodium 461 mg
Total Carbohydrate 48 g
Dietary Fiber 4 g
Sugars 6 g
Protein 17 g

Homemade Noodles - American Diabetes Association

Suspect following recipe needs editing.
Believe the 1/2 cup olive oil should be the egg replacement -- perhaps, a 1/2 cup?


Managing Diabetes Recipe of the Day

Homemade Noodles
Provided by the American Diabetes Association
http://diabetes.waterfrontmedia.com/ManagingArchive/Recipes.asp?IsID=5722

Let your food processor help make cholesterol-free egg noodles. Makes about 1 pound of uncooked pasta or 2 pounds cooked.

Number of Servings: 8
Serving Size: 1 cup

Ingredients

Name

Measure


all-purpose flour 2 1/2 cups
olive oil 1/2 cup
salt 1/2 tsp
water 1/3 cup
olive oil 1 tsp


Preparation Instructions

1. In a food processor with a steel blade, process flour, egg substitute, and salt until mixture resembles cornmeal. With the processor running, slowly pour water and oil through the feed tube. Process until the dough forms a ball (about 15 seconds). Remove and cover the dough. Let it rest for 10 minutes.

2. Divide the dough into four equal pieces. Roll each piece into a 12-inch square, 1/16 inch thick. Let stand for 20 minutes so the surface dries.

3. Roll up dough loosely and cut into 1/4-inch slices. Cook a few minutes in boiling water or spread out the strips to dry and then freeze and cook later.

Exchanges Per Serving

2 Starch


Nutrition Information

Amount per serving

Calories 145
Calories from Fat 9
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 172 mg
Total Carbohydrate 28 g
Dietary Fiber 1 g
Sugars
Protein 6 g

FUMI SALAD

FUMI SALAD
2 (3-ounce) packages ramen noodles, crushed
1 cup blanched slivered almonds
2 teaspoons sesame seeds
1/2 cup butter, melted
1 head Napa (or regular) cabbage, shredded finely
1 bunch green onions, chopped
3/4 cup vegetable oil
1/4 cup distilled white vinegar
1/2 cup granulated sugar
2 tablespoons soy sauce

In a medium skillet over low heat, brown ramen noodles, almonds and sesame seeds with melted butter or margarine. Once browned, take off heat and allow to cool. In a small saucepan, bring vegetable oil, sugar and vinegar to boil for 1 minute. Allow to cool. Add soy sauce. In a large bowl, combine shredded cabbage and chopped green onions. Add the noodle and soy sauce mixtures. Toss to coat.

Serves 6.
Nutritional information per serving: 419 calories; 31.4 g total fat; 21 mg cholesterol; 616 mg sodium; 28.8g carbohydrates; 9.8g dietary fiber; 9.7 g protein.

Chicken Berry Salad

Chicken Berry Salad

Prep Time: 20 min
Total Time: 20 min
Makes: 6 servings, about 2 cups each


8 cups torn mixed salad greens
1 lb. boneless skinless chicken breasts, cooked, cut into strips
2 cups fresh berries (raspberries, blueberries, sliced strawberries)
1 pkg. (8 oz.) frozen sugar snap peas, thawed
1/4 cup chopped toasted PLANTERS Pecans or Slivered Almonds
1 cup prepared GOOD SEASONS Italian Salad Dressing & Recipe Mix (prepared with less oil version as directed on pkg.)


TOSS salad greens with all remaining ingredients except the dressing in large bowl.
ADD dressing; mix lightly.

KRAFT KITCHENS TIPS
Great Substitute
Prepare as directed, using 1 bag (10 oz.) torn salad greens.

NUTRITION INFORMATION
Nutrition Bonus:
Toss up a good source of vitamin C with the strawberries in this colorful salad.

Diet Exchange:
2 Fat,1/2 Fruit,3 Meat (VL),1 Vegetable

Nutrition (per serving)
Calories 260
Total fat 15g
Saturated fat 2g
Cholesterol 50mg
Sodium 480mg
Carbohydrate 13g
Dietary fiber 4g
Sugars 4g
Protein 20g
Vitamin A 15%DV
Vitamin C 50%DV
Calcium 6%DV
Iron 10%DV

PORTOBELLO BEEF POTATOES: Daily Diabetic Recipe

PORTOBELLO BEEF POTATOES

Yield: 4 servings
Source: "Express Lane Diabetic Cooking"

INGREDIENTS
- 4 small baking potatoes
- 2 shallots, thinly sliced
- 4 portobello mushroom caps, sliced
- 2/3 cup sliced baby carrot (or chopped carrot)
- 1/4 cup chopped celery
- 1 tablespoon chopped fresh marjoram (or 1/2 teaspoon dried)
- 1 clove garlic, minced
- 1/2 cup prepared fat-free beef gravy
- 2 tablespoons red wine or water
- 4 ounces sliced cooked deli roast beef, cut into strips (about 1 cup)
- 1/3 cup fat-free sour cream (optional)

DIRECTIONS
Microwave or bake potatoes until tender.

Meanwhile, spray medium nonstick skillet with nonstick
cooking spray. Heat over medium heat. Add shallots,
mushrooms, carrots, celery, marjoram, and garlic.

Add 2 tablespoons water, and cook, covered,
5-7 minutes or until carrots and mushrooms are tender.

Stir in gravy, wine or water, and beef. Cook until thoroughly
heated. If desired, stir in 1/3 cup fat-free sour cream, heat
thoroughly. Serve over split baked potatoes.

Nutritional Information Per Serving (1 potato, 1 ounce beef):
Calories: 187, Fat: 2 g, Cholesterol: 18 mg, Sodium: 329 mg,
Carbohydrate: 31 g, Dietary Fiber: 4 g, Sugars: 4 g, Protein: 12 g
Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 1 Very Lean Meat

GINGER-SOY GRILLED STEAK

GINGER-SOY GRILLED STEAK

Grilled asparagus is very nice with this.

6 tablespoons soy sauce
1/4 cup chopped onion
1/4 cup rice vinegar
2 tablespoons oriental sesame oil
1 tablespoon chopped peeled fresh ginger
1 cup chopped green onions

1 1 1/2-pound top sirloin steak (about 1 inch thick)

Blend first 5 ingredients in processor until almost smooth;
pour into 13x9x2-inch glass dish. Mix green onions into
marinade. Add steak and turn to coat. Cover and refrigerate
at least 1 hour and up to 1 day, turning steak occasionally.

Prepare barbecue (medium-high heat) or preheat broiler. Pour
marinade into small saucepan and bring to boil; then pour
into small bowl. Grill or broil steak to desired doneness,
about 5 minutes per side for medium-rare. Transfer steak to
cutting board. Cut steak crosswise on diagonal into thin
slices. Serve steak with marinade as sauce.
Makes 4 to 6 servings.

Bon Appetit
Too Busy To Cook?
August 2000

------------------------------------------------------------

GRILLED RIB-EYE STEAKS WITH MEDITERRANEAN RUB

GRILLED RIB-EYE STEAKS WITH MEDITERRANEAN RUB
This spice rub is also great for chicken.
2 tablespoons ground cumin
1 tablespoon ground paprika
1 1/2 teaspoons ground ginger
1 1/2 teaspoons ground coriander
1 teaspoon ground black pepper
1/4 teaspoon cayenne pepper
2 tablespoons olive oil

4 1-pound boneless rib-eye steaks (each about 1 inch thick),
trimmed

8 lemon wedges

Blend first 6 ingredients in small bowl. Mix in oil to form
smooth paste. Rub mixture over steaks. Transfer to baking
pan. Cover; chill at least 3 hours or overnight.

Prepare barbecue (medium-high heat). Sprinkle steaks with
salt. Grill to desired doneness, about 5 minutes per side
for medium-rare. Place on cutting board; let stand 4 minutes.
Cut steaks into 1/2-inch-thick diagonal slices. Transfer to
platter. Sprinkle with salt. Serve with lemon.

Makes 8 Servings.
Bon Appetit
June 1997

------------------------------------------------------------

GRILLED PORCINI MUSHROOMS

You can have the taste and texture of steak without having
red meat. Porcini mushrooms are beefy...if you get my drift.
The are large and get a full bodied flavor when grilled. So
your vegetarians and high cholesterol folks won't feel left
out or deprived. Give them a try.

GRILLED PORCINI MUSHROOMS

4 Large Porcini Caps Per Person
2 Garlic Cloves, Chopped
1/2 Cup Olive Oil
Salt & Pepper
Chopped Fresh Parsley

Remove the stems from the caps, and reserve for another
purpose. Mix the olive oil with the garlic and seasonings,
and brush across the mushroom caps. Grill over medium hot
coals until softened and brown, about 10 minutes, brushing
with the seasoned oil and turning halfway through the
cooking period. Sprinkle with the parsley.

Serve!

SUN-DRIED TOMATO TURKEY SALAD: Daily Diabetic Recipe

SUN-DRIED TOMATO TURKEY SALAD

Yield: 4 servings
Serving Size: 3-4 ounces turkey, about 1 cup vegetables
Source: "Express Lane Diabetic Cooking"

INGREDIENTS
- 1 pound deli turkey, sliced 1 inch thick and cubed
- 1 cup sliced zucchini
- 1 cup sliced celery
- 1/2 cup sliced green onions
- 1/2 cup sliced carrots
- 3/4 cup low-fat mayonnaise
- 1/2 cup rehydrated sun-dried tomatoes, sliced
- 1 teaspoon prepared pesto
- Salt and fresh ground pepper to taste

DIRECTIONS
In a salad bowl, combine the turkey, zucchini,
celery, green onions, and carrots. Toss to mix.

In a small bowl, combine the mayonnaise, sun-dried
tomatoes, and pesto. Season with salt and pepper.

Add the mayonnaise mixture to the turkey and mix well.
Refrigerate for 1 hour before serving.

Nutritional Information Per Serving:
Calories: 235, Fat: 7 g, Cholesterol: 52 mg, Sodium: 1431 mg,
Carbohydrate: 20 g, Dietary Fiber: 3 g, Sugars: 13 g, Protein: 26 g
Diabetic Exchanges: 1 Carbohydrate, 1 Vegetable, 3 Very Lean Meat, 1/2 Polyunsaturated Fat

Cranberry Banana Bread - Managing Diabetes Recipe of the Day

Cranberry Banana Bread
Provided by the American Diabetes Association

This moist tea bread gives traditional banana bread more color and tartness.

Number of Servings: 9
Serving Size: 1 1-inch slice
Ingredients
Name Measure Weight
unbleached white flour 1 1/2 cups ---
whole-wheat flour 1/2 cup ---
baking powder 2 tsp ---
baking soda 1/2 tsp ---
eggs, beaten 2 ---
unsweetened applesauce 1/2 cup ---
canola oil 2 Tbsp ---
mashed bananas (about 2 bananas) 1 cup ---
coarsely chopped fresh cranberries (or leave whole if you wish) 1 cup ---
minced, toasted pecans 2 Tbsp ---
Preparation Instructions
1. Preheat the oven to 350 degrees F. Combine the flours, baking powder, and baking soda in a medium bowl. Combine the eggs, applesauce, oil, and bananas in a large bowl. Mix well.
2. Slowly add the dry ingredients to the large bowl and mix until blended. Fold in the cranberries. Pour the batter into a nonstick 9-inch loaf pan. Top with pecans. Bake for about 45 minutes until a toothpick comes out clean.
Exchanges Per Serving


2 Starch
1/2 Monounsaturated Fat

Nutrition Information


Amount per serving
Calories 186
Calories From Fat 50
Total Fat 6 g
Saturated Fat 1 g
Cholestrol 47 mg
Sodium 166 mg
Total Carbohydrate 30 g
Dietary Fiber 3 g
Sugars 6 g
Protein 5 g

Used with permission from "ADA Cookbooks"
© American Diabetes Association ®

Mushroom and Spinach Side Dish

Mushroom and Spinach Side Dish


4 Servings

This side dish makes four servings; it's perfect to keep in your fridge to add to stir-fries or pasta dishes. Use as many different mushrooms as you can find, especially the healthier varieties like shiitake, enoki and oyster mushrooms. The dried porcini or cepes really add a lot of flavor. You'll find them in little packages near the produce stands.

Start to finish: 20 minutes

Ingredients
1/2 oz dried porcini or cepes mushrooms (optional)
2 tsbp olive oil, preferably extra virgin
1 lb mixed, fresh mushrooms
4 cloves of garlic, minced
1 tsp herb and spice blend
2 cups organic baby spinach leaves

Instructions
If you're using porcini mushrooms or cepes, put them in a dish with enough hot water to barely cover and let them soak for about 20 minutes. Wash and slice the fresh mushrooms and remove any tough stems. In a large pan with a cover, heat the oil and sauti the mushrooms, including the soaked porcini and the soaking liquid. Stir well, cover and cook gently for 5 minutes. Stir in the garlic and herb blend, cover and cook for another 5 minutes, until the mushrooms are tender and most of the liquid has been absorbed.

Add the baby spinach leaves to the mushroom mix. Stir to wilt them briefly, and the dish is ready to serve, or to store in the fridge for later use. You may want to add salt and pepper to taste but most people find it's not necessary.

Nutritional Information:

Per serving:
110 calories
7 g total fat (1 g sat)
0 mg cholesterol
10 g carbohydrate
3 g protein
2 g fiber
18 mg sodium

Pasta Primavera with Chicken: Weekend Supper: Perfect Summer Pasta

Pasta Primavera with Chicken
This recipe serves: 4


1 pound fettuccine
2 tablespoons olive oil
1 pound boneless, skinless chicken cutlets, cut into strips
salt to taste
freshly ground black pepper
2 medium carrots, cut into thin strips
1 1/2 cups low-sodium chicken broth
1 red pepper, cut into thin strips
1 pound asparagus, cut into 2-inch lengths
1 medium yellow onion, thinly sliced
1 clove garlic, minced
16 ounces non-fat sour cream
1 1/2 cups freshly grated Parmesan cheese
2 tablespoons chopped chives



1. Bring a large pot of well salted water to a boil. Add the fettuccine and cook for 10 to 12 minutes unitl the pasta is al dente. Drain.
2. Meanwhile, heat the olive oil in a large heavy skillet over medium-high heat. Season the chicken cutlets with salt and pepper. Add the chicken to the pan and cook for 3 to 4 minutes until the chicken is golden brown. Transfer the chicken to a plate and set aside.

3. Return the skillet to medium-high heat, add the carrots and cook for 2 minutes. Add the chicken broth by the quarter cup, as needed, to keep the vegetables from sticking.

4. Add the red pepper and asparagus and cook for 2 minutes more. (Continue adding chicken broth as needed.)

5. Add the onion and garlic and cook for 2 minutes more.

6. Turn the heat to low and add any remaining chicken broth and the sour cream to the pan. Cook, stirring occasionally, until the broth and sour cream are well blended. Add 1 cup of the Parmesan cheese. Season with salt and pepper.

7. Add the chicken and toss it with the vegetables to coat it in the sauce. Add the fettuccine and toss again to combine.

8. Immediately serve the Primavera in warm bowls. Serve the remaining Parmesan cheese on the side for sprinkling at the table.

Serving Size: 1 bowl of pasta with chicken and vegetables


Number of Servings: 6
Per Serving
Calories 471 Carbohydrate 46 g
Fat 14 g Fiber 6 g
Protein 41 g Saturated Fat 6 g
Sodium 601 mg

SUMMER SHRIMP SALAD: Daily Diabetic Recipe

SUMMER SHRIMP SALAD

Yield: 4 servings
Source: "Express Lane Diabetic Cooking"

INGREDIENTS
- 1 pound frozen cooked medium shrimp
- 5 ounces frozen peas
- 1/2 cup low-fat mayonnaise
- 2 tablespoons minced green onion
- 1/4 cup minced celery
- 1/4 cup chopped roasted red bell pepper
- 1 teaspoon garlic salt
- 1 teaspoon paprika
- 1 teaspoon black pepper
- 1/2 teaspoon cumin
- 1/2 teaspoon oregano
- Salt to taste
- 8 tomato wedges

DIRECTIONS
Thaw the shrimp and peas thoroughly.

In a large bowl, mix the thawed shrimp and peas with the
mayonnaise, celery, green onion, red bell pepper, and
spices. Refrigerate for 1 hour. Serve with tomato wedges.

Nutritional Information Per Serving (3-4 ounces shrimp):
Calories: 188, Fat: 3 g, Cholesterol: 190 mg, Sodium: 808 mg,
Carbohydrate: 16 g, Dietary Fiber: 3 g, Sugars: 10 g, Protein: 23 g
Diabetic Exchanges: 1 Carbohydrate, 3 Very Lean Meat

Very veggie Italian bread pizza

Very veggie Italian bread pizza
Published in the May/June 2002 issue.

1 loaf (16 ounces) Italian bread
1/2 cup plus 2 tablespoons light ranch-style dressing
3 medium tomatoes (about 4 ounces each), sliced
1/4 medium purple onion, thinly sliced and separated into rings
2 medium portabella mushrooms (about 6 ounces total), thinly sliced
1/2 medium green bell pepper, sliced into thin strips
1/2 medium red bell pepper, sliced into thin strips
1 cup small broccoflower florets
11/2 cups finely shredded part-skim mozzarella cheese
Preheat oven to 375°F. Cut bread in half lengthwise. Lay each half on a baking sheet and spread each with about 1/4 cup dressing. Top bread evenly with tomato slices, onion rings, mushroom slices, green pepper strips, red pepper strips, and broccoflower. Drizzle very lightly with remaining dressing. Press on cheese. Bake for 20–25 minutes, or until vegetables are crisp-tender and cheese is melted. Cut each half loaf of bread into 6 equal pieces.

Preparation time: 20 minutes
Baking time: 20–25 minutes
Yield: 12 servings Serving size: 1 slice
Per Serving:

Calories: 182
Carbohydrate: 24 g
Protein: 8 g
Fat: 6 g
Saturated fat: 2 g
Sodium: 390 mg
Fiber: 2 g

Balsamic-basil sliced tomatoes

Balsamic-basil sliced tomatoes
Published in the May/June 2002 issue.

2 medium ripe tomatoes (about 4 ounces each) or 1 large tomato (about 8 ounces)
1 teaspoon olive oil
1 tablespoon balsamic vinegar
1/8 teaspoon coarse ground black pepper
1/4 cup snipped fresh basil
2 tablespoons finely crumbled garlic-herb Feta cheese (plain Feta can be substituted)
Slice tomatoes and lay on a serving platter. Drizzle evenly with olive oil and balsamic vinegar. Sprinkle evenly with cracked pepper, snipped basil, and cheese. Divide into 4 equal portions and serve right away.

Preparation time: 10 minutes
Yield: 4 servings Serving size: 1/4 of the recipe
Per Serving:

Calories: 38
Carbohydrate: 4 g
Protein: 1 g
Fat: 2 g
Saturated fat: 1 g
Sodium: 60 mg
Fiber: 1 g

Fresh mushroom soup

Fresh mushroom soup
Published in the May/June 2002 issue.

2 tablespoons reduced-calorie margarine
1 package (8 ounces) crimini mushrooms, sliced (plain white mushrooms can be substituted)
1/2 medium onion, thinly sliced and separated into rings
1/4 teaspoon dried basil
1/4 teaspoon coarse ground black pepper
1/4 teaspoon garlic salt
2 cans (14 ounces each) fat-free beef broth
1 can (6 ounces) tomato paste
1 tablespoon Worcestershire sauce
2 tablespoons Burgundy wine (can omit)
Melt margarine in a large pan. Add mushrooms and onions and cook over medium heat, stirring frequently, until onions are translucent (about 5 minutes). Stir in basil, pepper, garlic salt, and beef broth. Bring to a boil, lower heat to medium, and whisk in tomato paste, Worcestershire sauce, and wine. Heat through.

Preparation time: 25 minutes
Yield: 5 1/4 cups Serving size: 1 cup
Per Serving:

Calories: 90
Carbohydrate: 11 g
Protein: 7 g
Fat: 2 g
Saturated fat: <1 g
Sodium: 370 g
Fiber: 2 g

Exotic Amaretto maroon carrots

Exotic Amaretto maroon carrots
Published in the May/June 2002 issue.

1 pound maroon carrots (plain carrots can be substituted)
2 tablespoons water
1 1/2 tablespoons reduced-calorie stick margarine, melted
1 tablespoon Amaretto
Peel carrots and slice into 1-inch pieces. Place in a microwave-safe dish, add 2 tablespoons water, and cover with lid or microwave-safe plastic wrap. Microwave on 100% for 8–9 minutes, or until tender when pierced with a fork. Drain water.

In a small bowl, stir together melted margarine and Amaretto. Drizzle evenly over carrots and toss to coat.

Preparation time: 10 minutes
Cooking time: 8–9 minutes
Yield: 2 cups Serving size: 1/2 cup
Per Serving:

Calories: 79
Carbohydrate: 12 g
Protein: 1 g
Fat: 3 g
Saturated fat: 1 g
Sodium: 50 mg
Fiber: 4 g

Hearts of Palm Salad

Hearts of Palm Salad
Published in the May/June 2002 issue.

4 cups red leaf lettuce torn into bite-size pieces
4 cups Boston or Bibb lettuce torn into bite-size pieces
1 cup grape tomatoes (cherry tomatoes can be substituted)
1/2 cup sliced canned hearts of palm
1 cup fat-free herb-seasoned croutons
1 tablespoon pine nuts
1/4 cup plus 2 tablespoons Greek vinaigrette dressing
In a large bowl, combine lettuces, tomatoes, and hearts of palm. Right before serving, add croutons, pine nuts, and dressing; toss to coat.

Preparation time: 15 minutes
Yield: 8 cups Serving size: 1 cup
Per Serving:

Calories: 90
Carbohydrate: 7 g
Protein: 2 g
Fat: 6 g
Saturated fat: 1 g
Sodium: 230 mg
Fiber: 1 g

Fish Fillets in Red Pepper Puree from: American Diabetes Association

Fish Fillets in Red Pepper Puree
from: Managing Diabetes
Provided by the American Diabetes Association

Red pepper puree adds a bright and beautiful color to these fish fillets and also helps keep them moist and flaky. When making the sauce, be sure to cover the pan tightly so the liquid does not boil away. If the sauce starts evaporating, add 1 to 2 tablespoons of water.

Number of Servings: 4
Serving Size: 1 fillet plus 1/4 cup sauce
Ingredients
Name Measure Weight
chopped onion 1 cup ---
clove garlic, minced 1 ---
olive oil 2 tsp ---
diced red pepper 2 ---
coriander 1 tsp ---
crushed red pepper flakes 1/4 tsp ---
4 oz. fish fillets such as scrod, cod, white fish, haddock, or orange roughy 4 ---
salt 1/2 tsp ---
lime cut into wedges 1/2 ---
Preparation Instructions
1. In a large nonstick skillet, saute the onion and garlic in oil until tender, about 5 minutes. Add the red peppers, coriander, and pepper flakes; saute 1 minute. Cover and cook over low heat until the peppers are very tender, about 8 minutes.
2. Transfer the mixture to a food processor or blender; blend until smooth, scraping down the sides twice. Stir in 1/4 teaspoon of the salt.
3. Sprinkle the fish with the remaining 1/4 teaspoon salt and place in the same skillet. Spoon the puree over the fish; cover and simmer until the fish is opaque, about 8 minutes. Serve the fish topped with the pepper puree and with lime wedges.
Exchanges Per Serving


2 Vegetable
3 Meat Very Lean

Nutrition Information


Amount per serving
Calories 151
Calories From Fat 29
Total Fat 3 g
Saturated Fat 0 g
Cholestrol 49 mg
Sodium 355 mg
Total Carbohydrate 9 g
Dietary Fiber 1 g
Sugars 4 g
Protein 21 g