Lentil Soup

This homey soup is wonderful even without the grated cheese.

Number of Servings: 12
Serving Size: 1 cup

Ingredients
Name Measure Weight
olive oil 2 tbsp ---
chopped onion 2 cups ---
carrot,coarsely grated 3 ---
marjoram 3/4 tsp ---
thyme 3/4 tsp ---
28 oz can diced tomatoes in juice 1 ---
low-fat, low-sodium chicken broth 7 cups ---
dried lentils, rinsed 1 1/2 cups ---
salt 1/2 tsp ---
pepper 1/2 tsp ---
white wine 1/3 cup ---
chopped fresh parsley 1/3 cup ---
reduced-fat Cheddar cheese,grated 1/2 cup ---

Preparation Instructions
1. Heat the oil in a large saucepan, and saute the onions, carrots, marjoram, and thyme for about 5 minutes.
2. Add the tomatoes, broth, and lentils.
3. Bring to a boil, reduce the heat, cover the pan, and simmer the soup for about 1 hour or until the lentils are tender.
4. Add the salt, pepper, wine, and parsley and simmer the soup for a few minutes.
5. Serve with cheese sprinkled on each portion.

Exchanges Per Serving
1 Lean Meat

Nutrition Information
Amount per serving
Calories 95
Calories from Fat 27
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 24 mg
Sodium 399 mg
Total Carbohydrate 12 g
Dietary Fiber 2 g
Sugars
Protein 5 g

GRILLED PORTOBELLO MUSHROOMS: Daily Diabetic Recipe

GRILLED PORTOBELLO MUSHROOMS

Yield: 4 servings
Source: "Italian Diabetic Meals in 30 Minutes - Or Less!"

INGREDIENTS
- 2 tablespoons balsamic vinegar
- 1 tablespoon olive oil
- 2 garlic cloves, finely minced
- Salt and pepper to taste
- 4 medium portobello mushrooms, cleaned and stemmed

DIRECTIONS
In a small bowl, combine the vinegar,
oil, garlic, salt, and pepper.

Heat a grill pan on high or prepare an outdoor grill on
medium-high heat with the rack set 6 inches from the heat source.

Add the portobello mushrooms, gill side down, to the hot
grill pan or grill rack. Brush the top of the mushrooms
with the vinegar and oil mixture. Grill the mushroom for
4-5 minutes and turn. Brush more of the vinegar and oil
mixture on the mushroom and continue to grill for 4-5 more
minutes until it is cooked through.

Nutritional Information Per Serving (1 mushroom):
Calories: 52, Fat: 4 g, Cholesterol: 0 mg, Sodium: 3 mg,
Carbohydrate: 5 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 1 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat

Sausage, Pepper, and Onion Pizza from: "WebMD Health"

This recipe uses mild turkey Italian sausage and, for a little heat, a touch of crushed red pepper. Use hot turkey Italian sausage if you want more kick.

Sausage, Pepper, and Onion Pizza
For 4 servings

• Cooking spray
• 1 1/2 cups vertically sliced onion
• 1 cup green bell pepper strips
• 2 (4-ounce) links turkey Italian sausage
• 1/4 teaspoon crushed red pepper
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1 (8-ounce) loaf French bread, cut in half horizontally
• 1 cup (4 ounces) shredded part-skim mozzarella cheese


1. Preheat oven to 450.

2. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add sliced onion and green bell pepper strips, and saut 6 minutes or until tender.

3. Remove casings from sausage. Add sausage to pan, and cook 5 minutes or until lightly browned, stirring to crumble. Add crushed red pepper and diced tomatoes, and cook 5 minutes or until mixture thickens.

4. Spread sausage mixture evenly over cut sides of bread, and sprinkle evenly with cheese. Place bread halves on a baking sheet. Bake at 450 for 5 minutes or until cheese melts. Cut each pizza in half. Yield: 4 servings (serving size: 1 piece)

CALORIES 375 (29% from fat); FAT 12g (satfat 5.1g, monofat 4.2g, polyfat 2.2g); PROTEIN 24.6g; CARBOHYDRATE 42g; FIBER 4.9g; CHOLESTEROL 63mg; IRON 2.7mg; SODIUM 967mg; CALCIUM 280mg

Jack Quesadillas with PEAR SALSA from: "WebMD Health"

Jack Quesadillas With Pear Salsa
For 6 servings

Pear Salsa:
• 4 cups chopped peeled Anjou pear (about 2 pounds)

• 1/3 cup chopped red onion

• 2 tablespoons chopped fresh or 2 teaspoons dried mint

• 1 tablespoon grated lime rind

• 2 tablespoons fresh lime juice

• 1 teaspoon sugar

• 1/2 teaspoon freshly ground black pepper

• 1 jalapeno pepper, seeded and chopped

Quesadillas:
• 8 (8-inch) fat-free flour tortillas

• 2 cups (8 ounces) shredded Monterey Jack cheese

• 1/2 cup chopped green onions


Preparation time: 15 minutes Cooking time: 14 minutes

1. To prepare salsa, combine first 8 ingredients in a bowl; cover and chill.

2. To prepare the quesadillas, place 1 tortilla in a medium nonstick skillet over medium heat, and top with 1/2 cup cheese. Sprinkle with 2 tablespoons onions; top with a tortilla. Cook 3 minutes, pressing down with a spatula until cheese melts. Turn carefully, and cook until thoroughly heated (about 1 minute). Repeat procedure with the remaining tortillas, cheese, and green onions. Cut each quesadilla into sixths; serve with pear salsa. Yield: 6 servings (serving size: 4 quesadilla wedges and 1/2 cup salsa).

CALORIES 375 (29% from fat); FAT 12g (sat 7.2g, mono 3.4g, poly 0.5g); PROTEIN 14.1g; CARB 54.6g; FIBER 4.8g; CHOL 30mg; IRON 2.2mg; SODIUM 658mg; CALC 307mg

Poached Salmon

Those of you who are familiar with My Optimum Health Plan will know that one of the initial dietary changes I ask you to make is to start eating fish -- particularly oily, cold-water fish. Of the varieties that fall into this category (mackerel, kippers, sardines and wild Alaskan salmon) my favorite is salmon. It's a leading source of omega-3 fatty acids, essential fatty acids that contribute to brain growth and development and may help reduce the risk of cardiovascular disease, high blood pressure and cancer. Salmon is often available fresh, and it also scores points as a food that's easy to cook but looks and tastes like the elegant work of a gourmet chef. Try this and my other salmon recipes; they're easy enough for everyday dining, fine enough for a special occasion, and guaranteed to set you on the road to good health. Enjoy.

Poached Salmon
2 Servings

Ingredients:
Salmon filets (allow 6 ounces per person)
1 carrot, sliced
1 small onion, sliced
1 stalk celery, sliced
2 slices lemon
Several sprigs of parsley
6 bay leaves (Turkish, or 1/2 of a California bay leaf)
Salt to taste
1 cup dry white wine
Juice of half a lemon

Instructions:
1. Cut the salmon filets into individual portions if necessary.

2. Place in a large skillet the carrot, onion, sliced celery, lemon, parsley and bay leaves.

3. Add the fish, cold water to cover, salt to taste, the wine and the lemon juice. Bring the water to a boil, uncovered.

4. Adjust heat to simmer and let fish cook for 5 minutes.

5. Turn off the heat and leave fish undisturbed for 10 minutes. Then remove it carefully to a serving platter; the salmon will be perfectly done. It is delicious served either hot or cold.

Nutritional Information:

Per serving:
245 calories
10 g total fat (2 g sat)
76 mg cholesterol
0 g carbohydrate
22 g protein
0 g fiber
50 mg sodium

White Bean and Turkey Soup from Managing Diabetes

White Bean and Turkey Soup

Pureed and whole white beans give this soup a wonderful texture

Number of Servings: 6
Serving Size: 1 cup with 2 oz turkey

Ingredients
Name Measure Weight
canola oil 1 tbsp ---
medium onion, minced 1 ---
carrots, diced 3 ---
stalks celery, sliced 3 ---
low-fat, low-sodium chicken broth 3 cups ---
15 oz white beans (navy or cannellini) 2 cans ---
cooked turkey, diced 1 1/4 cups ---
paprika 2 tsp ---
fresh thyme, minced 1 tsp ---
fresh ground pepper and salt to taste ---

Preparation Instructions
1. Heat the oil in a large stockpot over medium-high heat. Add the onion and saute for 5 minutes. Add the carrots and saute for another 5 minutes. Add the celery and saute for 2 minutes. Add the broth and bring to a boil. simmer over low heat for 5 minutes.
2. Puree one can of the beans with its liquid. Add to the soup. simmer for 10 minutes. Add the other can of whole beans (drained), turkey, paprika, thyme, and pepper. Continue to simmer for 20 minutes.

Exchanges Per Serving
2-1/2 Starch
2 Very Lean Meat

Nutrition Information
Amount per serving
Calories 281
Calories from Fat 53
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 27 mg
Sodium 499 mg
Total Carbohydrate 38 g
Dietary Fiber 8 g
Sugars 7 g
Protein 22 g

Harvest Veggie-Stuffed Tortillas

Harvest Veggie-Stuffed Tortillas - Recipe
Inspired by The Border Cookbook, by Cheryl Alters Jamison and Bill Jamison (Harvard Common Press, 1995).

These tortillas are stuffed with a savory melange of harvest vegetables for a healthful and delicious main dish that will evoke real autumn abundance on your table. Baked until they’re crisp and golden on the outside, creamy and tender inside, these Harvest Veggie Tortillas work equally well for supper or as a bring-along for Fall gatherings.

They’re also a great way to get your children to eat their healthful veggies! Here’s the simple recipe:

Harvest Veggie-Stuffed Tortillas

INGREDIENTS
4 tablespoons butter
1 cup thinly-sliced mushrooms
3 stalks celery, chopped
1 medium onion, chopped
1 garlic clove, minced
3 cups fresh greens, coarsely chopped: spinach, Swiss chard, kale, turnip greens--whatever is fresh at the market
2 tablespoons unbleached all-purpose flour
salt and freshly-ground black pepper, to taste
1/4 cup evaporated milk
2 tablespoons pickled jalapeno pepper, minced, plus 1 tablespoon jalapeno pickling liquid (omit if you don’t like it hot)
1/2 cup corn kernels (fresh or frozen, thawed)
1 cup mild cheddar cheese, grated (substitute jalapeno Jack, if you want)

4 8-inch flour tortillas
Melted butter
Grated mild cheddar cheese and pickled jalapeno slices, for garnish

1. Preheat oven to 350F and grease a baking sheet.

2. In a heavy saucepan over medium heat, melt the butter and add the mushrooms, celery, onion, and garlic and saute for a few minutes until the vegetables are softened. Add greens and continue to saute, stirring frequently, until they are wilted. Stir in flour, salt, and pepper. Add the milk, hot peppers and pickling liquid, and corn and stir to combine.

2. Cover mixture and simmer several minutes, until corn is heated through. If mixture is too watery, remove the lid and cook for 2 minutes or so to evaporate the extra liquid. Stir in the cheese, and remove pan from heat. Add salt and more pickling liquid, if needed (taste to see). Set aside to cool.

3. Using a griddle or heavy skillet, warm the tortillas for a few seconds to make them pliable. Place equal portions of the vegetable mixture onto the middle of each tortilla. Fold sides in, then roll up into a neat package. (Secure with a toothpick, if desired.) Brush each tortilla with melted butter.

4. Bake for 10 minutes until golden-brown and crisp. Remove the toothpicks, if you used them, and sprinkle with cheese and jalapeno slices. Serve immediately.

Serves 4.

Italian Cornbread with Sun-Dried Tomatoes

Italian Cornbread with Sun-Dried Tomatoes
Adapted from The Best Quick Breads, by Beth Hensperger (Harvard Common Press, 2000).

Coarsely-ground cornmeal, toothsome sun-dried tomatoes, mozzarella, and fresh basil combine to make a cornbread bursting with vitamins and an intriguing pizza-like taste, but with much less fat and a lot more good-quality fiber.

This would be a natural pairing with Tuscan White Bean Soup (or another soup or stew favorite), or served on its own with a salad for a sumptuous lunch. Golden and delicious:

Italian Cornbread with Sun-Dried Tomatoes

INGREDIENTS
2 ounces dry-pack sun-dried tomatoes or 1/4 cup oil-packed sun-dried tomatoes
1 large shallot, chopped
4 tablespoons unsalted butter, or oil from oil-packed sun-dried tomatoes
1 1/4 cup unbleached all-purpose flour
3/4 cup polenta or coarsely ground yellow cornmeal, preferably stone-ground
1/2 teaspoon salt
1/2 teaspoon baking powder
1/2 teaspoon baking soda
2 tablespoons minced fresh basil
1/4 teaspoon ground cumin
3 large eggs
1/2 cup sour cream
One 17-ounce can baby corn kernels, undrained
1 cup (4 ounces) coarsely-shredded or diced whole-milk or smoked mozzarella cheese

1. Preheat over to 400F. Grease a 10-inch skillet or 13-by-9-inch baking dish with cooking spray. If using dry-pack tomatoes, place them in a small bowl and cover with boiling water. Let stand for 10 minutes to soften, then drain and chop. If using oil-pack tomatoes, drain tomatoes, reserving oil, and chop. In a small skillet, saute the shallot in the butter or reserved tomato oil until softened. Remove from heat and set aside.

2. Combine flour, polenta or coarse cornmeal, salt, baking powder, baking soda, basil, and cumin in a large bowl. In a small bowl, mix the eggs, sour cream, corn with its liquid, sautéed shallots and butter or oil, chopped sun-dried tomatoes, and cheese with a wooden spoon. Add to the dry ingredients and stir just until all the ingredients are moistened and thoroughly blended. Take care not to over mix; the batter will be thin. If you are using skillet to bake the cornbread, place the greased skillet in the oven for 5 minutes to preheat.

3. Pour batter into prepared baking dish or into the hot 10-inch skillet. Bake in the center of the oven for about 30 to 35 minutes, until the cornbread is golden around the edges and a cake tester inserted into the center comes out clean. Let stand for 15 minutes before cutting into thick wedges to serve.

Tuscan White Bean Soup

Tuscan White Bean Soup - Recipe
By the Care2 Staff.

Filled with flavor, this satisfying soup is a mainstay of Italian country cooking. Tender beans give it creaminess without fat, and olive oil, garlic, and leeks add healthy-promoting benefits as well as great taste. You can add some grated cheese on each serving, or make a vegan version and never miss the dairy.

Imagine a Tuscan farmhouse kitchen: you can smell a tang of wood smoke from the hearth where a pot of this savory soup bubbles over the fire. A bottle of hearty red wine is set on the sturdy table, a loaf of rustic whole-grain bread nearby. Pull up a chair. Breathe deeply. Autumn is a good time to enjoy the comforts of soup. The Mediterranean way of eating and living well never tasted better!

Tuscan White Bean Soup
INGREDIENTS

1 pound dried white navy beans
4 tablespoons olive oil
3 medium leeks, white and tender green parts, washed well and chopped
5 stalks celery, chopped
3 garlic cloves, finely minced
3 carrots, scrubbed and diced
5 cups good-quality vegetable broth
1 1/2 teaspoons fresh rosemary, chopped, or 1 teaspoon dried
Salt and freshly-ground black pepper, to taste
Juice of 1/2 lemon
1/3 cup grated Parmagiano-Reggiano or Asiago cheese (optional)

1. Soak beans in water overnight, then drain and rinse well.

2. Heat 2 tablespoons of the oil in a heavy-bottomed soup pot and add leeks. Cook for 5 minutes, stirring frequently, until leeks begin to soften. Add celery, garlic, and carrots and cook, stirring frequently, for 10 minutes. Add stock, rinsed navy beans, herbs, salt, and pepper. Bring soup to a boil, then cover, reduce heat, and allow to simmer over low heat for 1 hour.

3. Puree 3 cups of soup in a blender (to make the beans creamy) and pour back into the pot. Add lemon juice, and more self and pepper if needed.

4. Ladle soup into individual bowls. Top each portion with some of the remaining olive oil and sprinkle with cheese, if desired.

Serves 6.

Corn and Sweet Potato Chowder

Corn and Sweet Potato Chowder
Inspired by Vegetarian Planet, by Didi Emmons (Harvard Common Press, 1997).

This is such a timeless, "peasant" way of cooking: combining earthy harvest produce--onions, mineral and antioxidant-rich sweet potatoes, and corn--in a single pot to make a nutritious meal that tastes like the essence of autumn, with no fuss at all.

Corn and Sweet Potato Chowder is so comforting and delicious. Just add a wedge of cornbread and a crisp salad with a few nuts and maybe a sliced apple and you’ll have a supper that warms the body and the heart. Here is the simple recipe:

Corn and Sweet Potato Chowder
INGREDIENTS

2 tablespoons butter
1 tablespoon olive oil
2 cups chopped onions
2 garlic cloves, minced
1/2 teaspoon ground cumin
1 teaspoon mild paprika
2 1/2 tablespoons unbleached white flour
6 cups low-fat milk
3 corn tortillas, chopped into pieces
2 cups corn kernels (fresh or frozen)
1 large sweet potato, peeled and cubed
salt and freshly-ground black pepper, to taste
Squeeze of lime
2 tablespoons chopped cilantro (optional)

1. Melt the butter with the olive oil over medium heat in a heavy-bottomed soup pot. Add onions, garlic, cumin, and paprika and cook for 5 minutes, stirring frequently.

2. Add flour and whisk constantly for 30 seconds. Slowly add milk, whisking constantly to prevent lumps from forming. Add tortillas and sweet potatoes and simmer over low heat, stirring frequently, for about 20 minutes, until sweet potatoes are tender.

3. Add corn kernels and simmer 2 more minutes. Add salt, pepper, and lime juice, stirring to combine.

4. Serve soup in individual bowls, sprinkled with fresh cilantro, if desired.

Serves 4.

Spiced Acorn Squash from: "FoodFit"

Spiced Acorn Squash
This recipe serves: 4


3 medium acorn squashes
1 1/2 tablespoons lemon juice
cinnamon to taste
1 1/2 teaspoons brown sugar
1 pinch nutmeg

1. Preheat the oven to 350ºF.
2. Prick the squash skin with a fork and place in the microwave on high for about 3 minutes. Remove from the microwave and let cool for a few minutes. Cut the squashes in half and place the cut side down in a baking dish for about 40 minutes. Check for doneness by piercing with a fork; there should be little resistance.

3. Scoop the squash flesh from the skin into a bowl and mash with a potato masher or fork, or use a food mill.

4. Add the lemon juice and stir well. Add the cinnamon, brown sugar and nutmeg, to taste.

Serving Size: 1/2 cup

Number of Servings: 6
Per Serving
Calories 93 Carbohydrate 24 g
Fat 0 g Fiber 3 g
Protein 2 g Saturated Fat 0 g
Sodium 7 mg

Homestyle Biscuits - Heart Health Recipe

Homestyle Biscuits

Update your homestyle biscuits with this easy low-fat recipe.

Yield: 15 servings
Serving Size: one 2-inch biscuit

2 cups flour
2 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
2 tbsp sugar
2/3 cup 1 percent fat buttermilk
3 1/3 tbsp vegetable oil

1. Preheat oven to 450 degrees F.

2. In medium bowl, combine flour, baking powder, baking soda, salt, and sugar.

3. In small bowl, stir together buttermilk and all of the oil. Pour over flour mixture and stir until well mixed.

4. On lightly floured surface, knead dough gently for 10 to 12 strokes. Roll or pat dough to 3/4-inch thickness. Cut with 2-inch biscuit or cookie cutter, dipping cutter in flour between cuts. Transfer biscuits to an ungreased baking sheet.

5. Bake for 12 minutes or until golden brown. Serve warm.

Each serving provides:

Calories: 99
Total fat: 3 g
Saturated fat: less than 1 g
Cholesterol: less than 1 mg
Sodium: 72 mg
Total fiber: 1 g
Protein: 2 g
Carbohydrates: 15 g
Potassium: 102 mg

Sautéed Spinach with Pine Nuts from "FoodFit"

Sautéed Spinach with Pine Nuts
This recipe serves: 4 6 8


2 tablespoons pine nuts
1 teaspoon olive oil
2 pounds spinach
1/4 cup raisins or currants
1 tablespoon balsamic vinegar
salt to taste
freshly ground black pepper



1. Wash the spinach and shake off any excess water. Remove any tough stems.
2. Place the raisins in a small bowl and add 1/2 cup hot water. Let sit until the raisins plump, about 5 minutes. Drain and pat dry.

3. Heat a heavy bottomed pan over medium heat and toast the pine nuts while shaking the pan to evenly brown them.

4. Add the oil to the pan and warm.

5. Add the spinach and raisins and toss quickly until the greens are just wilted. Sprinkle the balsamic vinegar over the greens and stir until warmed, about 30 seconds. Adjust the salt and pepper to taste.

6. Divide evenly on 4 warmed plates.


Serving Size: about 3/4 cup


Number of Servings: 4
Per Serving
Calories 118 Carbohydrate 17 g
Fat 4 g Fiber 7 g
Protein 8 g Saturated Fat 1 g
Sodium 328 mg

Tempeh Chili

Tempeh Chili


4 Servings

This is a high-protein chili with the benefits of soy. If you haven't tried tempeh (a fermented cake of soybeans and whole grains) it's a great substitute for ground meat. You can substitute any canned beans for the kidney beans.

Ingredients:
2 tsp olive oil
1 onion, chopped
4 cloves garlic, minced
1 8 oz cake of tempeh, crumbled
1 can organic crushed tomatoes
1 can kidney beans, drained and rinsed
1 green pepper, diced
1 red pepper, diced
2 jalapeno peppers, seeded and diced
1/2 cup cilantro (fresh)chopped
1 tbsp cumin, ground
1 tsp salt
1 small can chipotle chili en adobo (optional)

Instructions:
Heat the olive oil in a large saucepan. Add the chopped onion, red and green peppers, jalapenos and the crumbled tempeh and stir fry for five to six minutes. Stir in the cumin and salt. Add the canned tomatoes, kidney beans, chopped cilantro and chipotle pepper if you're using it. Allow the mixture to simmer for about 40 minutes. Sprinkle with low-fat cheddar cheese if you like.




Nutritional Information:

Per serving:
341 calories
5 g total fat (1 g sat)
2 mg cholesterol
41 g carbohydrate
26 g protein
16 g fiber
460 mg sodium

Ginger Sesame Stir Fried Scallops with Lo Mein Noodles: V 9 Issue 68 Breakfasts and Brunches

Ginger Sesame Stir Fried Scallops with Lo Mein Noodles

Makes 8 servings

Ingredients:

1 pound sea scallops
5 tablespoons peanut oil, divided use
1 tablespoon rice wine vinegar
1 tablespoon soy or tamari sauce
1 tablespoon minced ginger
1 tablespoon dark sesame oil
1 tablespoon fermented black beans, optional
2 teaspoons minced garlic
1 teaspoon honey
1 teaspoon lemon juice
1/2 teaspoon salt, or to taste
1/4 teaspoon ground black pepper, or to taste
1 1/2 cups fine julienne carrots
2 cups sliced shiitake mushrooms caps
4 cups finely sliced bok choy or Savoy cabbage
2 packages lo mein noodles, cooked and drained
1/2 cup thinly sliced scallions, cut on the bias
2 tablespoons toasted sesame seeds

Preparation:

Pull the muscle tabs from the scallops. Blot them dry and set aside.

Combine 3 tablespoons of the peanut oil, the rice vinegar, soy sauce, ginger, sesame oil, fermented beans (if using), garlic, honey, lemon juice, salt and pepper in a bowl and whisk until blended. Add the scallops and toss until evenly coated. Cover and marinate in the refrigerator at least 2 and up to 24 hours.

Heat a large wok or sauti pan over high heat. Add the remaining 2 tablespoons peanut oil. When the oil is very hot, add the carrots and mushrooms and stir fry for 1 minute.

Add the cabbage and stir fry until the cabbage is wilted, 3 to 4 minutes.

Add the scallops and their marinade to the vegetable mixture and stir-fry until the scallops are opaque and just cooked through, 3 to 4 minutes.

Serve the noodles on a heated platter or plates topped with the scallops and vegetables. Sprinkle with the scallions and toasted sesame seeds.

Pasta Salad from Managing Diabetes

Pasta Salad

Using colorful pasta make this dish a little more festive.

Number of Servings: 6
Serving Size: 1/2 cup

Ingredients
Name Measure Weight
cooked tri-colored rotini pasta 2 cups ---
cherry tomatoes, halved 1/2 cup ---
red pepper, diced 1/4 cup ---
black olives, sliced 1 tbsp ---
15-oz can artichoke hearts, drained and halved 1 ---
balsamic vinegar 1/4 cup ---
olive oil 2 tsp ---
dijon mustard 1 tbsp ---
fresh basil, minced 2 ---
fresh ground pepper to taste ---

Preparation Instructions
1 Combine the first 5 ingredients in a large bowl. Whisk together the second 5 ingredients. Pour the dressing over the salad and toss to coat well. Serve at room tenperature.

Exchanges Per Serving
1 Starch

Nutrition Information
Amount per serving
Calories 92
Calories from Fat 21
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 162 mg
Total Carbohydrate 16 g
Dietary Fiber 2 g
Sugars 3 g
Protein 3 g

ROASTED ASPARAGUS: Daily Diabetic Recipe

ROASTED ASPARAGUS

Yield: 4 servings
Source: "Italian Diabetic Meals in 30 Minutes - Or Less!"

INGREDIENTS
- 20 medium-width asparagus spears
- 2 teaspoons olive oil
- 2 teaspoons lemon juice
- Salt and pepper to taste
- 2 garlic cloves, very finely minced

DIRECTIONS
Preheat the oven to 450 degrees F.

Place the asparagus spears side by side in a single
layer on a baking sheet lined with parchment paper
or aluminum foil sprayed with cooking spray.

Combine the remaining ingredients
and sprinkle them over the asparagus.

Roast the asparagus for 10 minutes
until cooked through but crisp.

Nutritional Information Per Serving (5 spears):
Calories: 41, Fat: 3 g, Cholesterol: 0 mg, Sodium: 9 mg,
Carbohydrate: 4 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 2 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat

CRUSTLESS DILL SPINACH QUICHE WITH MUSHROOMS AND CHEESE: Daily Diabetic Recipe

CRUSTLESS DILL SPINACH QUICHE WITH MUSHROOMS AND CHEESE

Yield: 6 servings
Source: "The Best Diabetes Cookbook" by Katherine Younker

INGREDIENTS
- 10 ounces fresh spinach
- 2 teaspoons vegetable oil
- 1 teaspoon minced garlic
- 3/4 cup chopped onions
- 3/4 cup chopped mushrooms
- 2/3 cup 5% ricotta cheese
- 2/3 cup 2% cottage cheese
- 1/3 cup grated Cheddar cheese
- 2 tablespoons grated Parmesan cheese
- 1 whole egg
- 1 egg white
- 3 tablespoons chopped fresh dill (or 2 teaspoons dried)
- 1/4 teaspoon ground black pepper

DIRECTIONS
Preheat oven to 350 degrees F. Spray an 8-inch
springform pan with vegetable spray.

Wash spinach and shake off excess water. In the water
clinging to the leaves, cook the spinach over high heat just
until it wilts. Squeeze out excess moisture, chop and set aside.

In large nonstick skillet, heat oil over medium heat;
add garlic, onions and mushrooms and cook for 5 minutes
or until softened. Remove from heat and add chopped spinach,
ricotta, cottage cheese, Cheddar cheese and Parmesan cheese,
whole egg, egg white, dill and pepper; mix well. Pour into
prepared pan and bake for 35 to 40 minutes or until knife
inserted in center comes out clean.

Nutritional Information Per Serving (1/6 of recipe):
Calories: 177, Carbohydrate: 7 g, Fiber: 2 g,
Protein: 14 g, Fat: 10 g, Sodium: 302 mg, Cholesterol: 62 mg
Diabetic Exchanges: 1 Vegetable, 2 Lean Meat, 1 Fat

Mexican Garlic Soup

Mexican Garlic Soup - Recipe
By Cait Johnson, Assistant Producer, Care2 Healthy Living.
My parents are visiting from Florida, just recovering from the flu, and the weather here in the American Northeast has turned chilly, so I’ve been searching for a warming, restorative soup that would make them feel cozy and well. This is what we came up with--a savory, fragrant soup with lots of healthy garlic and some smoky chiles for flavor and heat.

We hope you enjoy it as much as we did! Here’s the simple recipe:

Mexican Garlic Soup

INGREDIENTS
3 whole heads of garlic (it sounds like a lot, but roasting it mellows it beautifully)
2 tablespoons olive oil
1 medium onion, thinly sliced
8 cups vegetable stock
1 (or 2, if you like heat) dried chipotle chiles
1/2 teaspoon ground cumin
Sea salt to taste
Juice of 1/2 lime
Strips of toasted tortilla and avocado slices, for optional garnish

1. Preheat oven to 400F. Brush garlic heads lightly with some of the oil, place them on a rimmed baking sheet, and bake in preheated oven for about 45 minutes, until very soft. Remove from oven and allow to cool until you can handle them, then peel each clove and reserve.

2. In a heavy-bottomed soup pot, saute onion in 1 tablespoon of oil until it is golden and softened. Puree in blender along with reserved garlic, adding stock as needed to make a smooth blend.

3. Heat remaining oil in pot over high heat and add puree from blender, stirring until it begins to turn a bit darker. Add remaining stock, chile peppers, cumin, and salt to taste, then reduce heat to medium and simmer for 30 minutes.

4. Remove soup from heat, add lime juice, and stir to combine. Place tortilla strips and avocado slices, if using, in individual soup bowls, and ladle soup on top. Serve hot.

Serves 6 to 8.

Acorn Squash and Corn Stew

Acorn Squash and Corn Stew
Inspired by The Border Cookbook, by Cheryl Alters Jamison and Bill Jamison (Harvard Common Press, 1995).

For many centuries, indigenous American people have celebrated the squash and corn harvest with variations of this savory, nourishing stew. We can make it today to honor simple ways of living, and to offer our families the mineral-and vitamin-rich goodness of these foods from Mother Earth.

Tender orange-fleshed squash combines beautifully with sweet corn (fresh if it’s still available, frozen if not) and tomatoes, along with healthy onion and garlic, to make an appetizing and colorful dish that will turn your dinner into an autumn harvest celebration.

Acorn Squash and Corn Stew
INGREDIENTS

3 tablespoons olive oil
1 medium onion, chopped
2 garlic cloves, minced
1 pound (about 2 1/2 cups) peeled, cubed acorn squash (or you could substitute butternut squash)
1 1/2 cups (about 1/2 pound) green beans, sliced in 2-inch lengths
1 mild green chile, fresh or frozen, chopped
1 cup corn kernels (fresh off the cob, or frozen)
2 small tomatoes (Italian plum tomatoes work well), diced
1/2 cup vegetable stock
1/2 tablespoon wine vinegar
Salt and freshly-ground black pepper, to taste

1. Warm the oil over medium heat in a large, heavy-bottomed skillet. Add onion and garlic and saute for a few minutes, until onion begins to soften.

2. Add squash, green beans, and chile and saute for another 5 minutes. Add remaining ingredients, cover skillet, and reduce heat to medium-low. Simmer mixture for 30 minutes, until squash and beans are very tender. Serve warm.

Serves 6.

Autumn Chile Chili - Vegetarian

Autumn Chile Chili - Vegetarian
Inspired by Vegetarian Planet, by Didi Emmons (Harvard Common Press, 1997).
When the autumn weather turns cool and crisp, our thoughts turn to hearty, one-pot meals that simmer invitingly on the stove, filling our homes with warmth and delicious aromas--and this chili fills the bill!

Find out how tasty beans and chiles, peppers, corn, pumpkin seeds, and fresh herbs combine to make a flavorful, nourishing, wonderfully satisfying vegetarian chili. This is one recipe that will see us through the cooler months, beautifully:

Autumn Chile Chili

INGREDIENTS

1 pound dried navy beans
6 Anaheim peppers
4 poblano peppers
3 jalapeno peppers
2 tablespoons olive oil
2 medium onions, chopped
3 garlic cloves, minced
1 tablespoon ground cumin
1 tablespoon ground coriander seed
2 pounds tomatillos, husked and chopped
2 cups corn kernels, either fresh or frozen
1 red bell pepper, seeded and diced
1/4 cup pumpkin seed kernels, chopped
2 tablespoons tequila (optional)
Juice of 1 lime
1 1/2 teaspoons salt
Freshly-ground black pepper, to taste
1/2 cup chopped fresh cilantro
2 tablespoons sour cream (optional)

1. Soak beans overnight, then drain and rinse well. Roast peppers in a 450F oven for 15 minutes until skins are charred and blistering, then cool, remove skins, and chop flesh. (Seeds from the poblanos and jalapenos may be added to the chili later on if you like a lot of heat, otherwise, discard.)

2. Heat the oil over low heat in a large pot. Add onions and garlic and cook, stirring occasionally, for 5 minutes. Add cumin and coriander and cook 2 minutes more, then add rinsed beans and 2 quarts of water. Bring mixture to a boil, then lower heat and simmer 1 1/2 hours, stirring occasionally and adding water if needed to keep beans covered.

3. Stir in the chopped peppers (including the seeds, if desired), tomatillos, corn, and red bell pepper, and simmer 30 more minutes. Add pumpkin seeds, optional tequila, lime juice, salt, pepper, and cilantro.

4. Serve in individual bowls with a dollop of sour cream, if desired.

Serves 4.

Helpful Hints
If this sounds like too much heat for you and your family, you may want to substitute green bell peppers for some or all of the hot peppers.

McCann's Irish Oatmeal

Cereal

My favorite cereal by far is McCann's Irish Oatmeal. Tasting nothing like the usual Quaker Oats, McCann's Irish Oatmeal is steel-cut instead of rolled. Steel-cut oats are whole grain groats (the inner portion of the oat kernel) which have been cut into only two or three pieces. Rolled oats are flake oats that have been steamed, rolled, re-steamed and toasted. Due to all of this additional processing they have lost some of their natural taste, goodness and texture. There's good reason to believe too that steel-cut oats are lower glycemic than rolled oats because of the larger particle size. The only disadvantages that I can think of are that McCann's Irish Oatmeal is considerably more expensive than Quaker Oats (but still a lot less than meat), and they take longer to prepare. There are other sources of steel-cut oats that are less expensive, but to my taste and to that of Marrion Burros, who evaluated oatmeal for The New York Times on January 5, 2005, McCann's is clearly the best.
Our usual breakfast is McCann’s steel-cut Irish oatmeal. I love this breakfast. But it took too much time to prepare. Standing at the stove and stirring for almost 30 minutes was too much.

Times reader Alan Bressler of Billings, Montana, came to our rescue with his letter of January 12 with a simple but brilliant suggestion. He wrote:

We, too, like McCann’s steel-cut Irish oatmeal. Our simple preparation is to mix all ingredients the night before in a small crockpot. Use a timer on the outlet and cook for four hours before eating time. The results are fantastic, and the oatmeal is waiting as you enter the kitchen in the morning.
We bought a little timer right away. Initially, the results weren’t good. Our 3.5-quart Crock-Pot was too big for a two-person serving of oatmeal. So be bought a 1.5-quart Crock-Pot, and indeed the results were fantastic. I even wrote Alan a thank you letter.
Simply, grease the bottom inch or two of the Crock-Pot with a teaspoon of butter (recommended by the Crock Pot book, but actually optional). Dump in 1/2 cup McCann’s steel-cut Irish oatmeal, 2 cups water, some raisins or any other dried fruit, and a pinch of salt. In the morning serve with sweetener, cinnamon, and milk, half and half, or soymilk. There’s no better breakfast.

See also the company's website at http://www.mccanns.ie.

Summer Oatmeal

Summer Oatmeal

2 servings

This is an easy, warm weather version of oatmeal. Put it together the evening before you want to eat it.

1/2 cup rolled oats
3/4 cup unsweetened applesauce, preferably organic
1 small apple, preferably organic, cored and diced
1/2 skim milk, soy milk or rice milk
dried fruit, chopped nuts, ground flaxseed (optional)
maple syrup or honey to taste (optional)

Mix the oats, applesauce, apple and milk in a bowl. Chill overnight. Before serving, sprinkle with dried fruit, chopped nuts or ground flaxseed if you like. Taste before adding any sweetener. It may be sweet enough.

Nutritional Information:
Per serving:
244 calories
3 g total fat (1 g sat)
1 mg cholesterol
47 g carbohydrate
9 g protein
7 g fiber
34 mg sodium

Stuffed French Toast ["Monte Christo" sandwich?]

Just a funny "Monte Christo" sandwich?

Stuffed French Toast
There's a creamy surprise stuffed inside this French toast.

Number of Servings: 6
Serving Size: 1 slice
Ingredients
Name Measure Weight
Challah or French bread, cut 2 inches thick (12 oz total) 6 slices ---
part-skim ricotta cheese 1/4 cup ---
low-fat cottage cheese 1/4 cup ---
cream cheese, low-fat 2 Tbsp ---
sugar 2 tsp ---
any extract (try orange, vanilla, strawberry, or almond) 2 tsp ---
egg substitutes 12 ea ---
evaporated milk 1/4 cup ---
Nonstick cooking spray 1 ea ---
Preparation Instructions
1 Cut a pocket in each slice of bread. Open carefully. With an electric beater, whip together the cheeses, sugar, and extract. Divide the mixture evenly into 6 portions and insert a portion into each bread pocket.
2 Beat together the egg substitutes and milk. Dip the bread slices in the mixture. Turn to coat both sides. Spray a nonstick pan lightly with nonstick cooking spray and heat over medium-high heat. Cook the French toast for about 3-4 minutes on each side until golden brown.

Exchanges Per Serving
2-1/2 Starch
2 Very Lean Meat

Nutrition Information
Amount per serving
Calories 286
Calories From Fat 38
Total Fat 4 g
Saturated Fat 2 g
Cholestrol 8 mg
Sodium 645 mg
Total Carbohydrate 38 g
Dietary Fiber 2 g
Sugars 7 g
Protein 21 g

Provencal Stuffed Eggplants

While eggplants are commonly thought of as a vegetable, they are actually a fruit, and more specifically, a berry. There are many varieties of eggplants, ranging in color,shape, and size. Smaller Japanese eggplants, called for in this recipe, tend to be sweeter than the larger ones. The smaller eggplants are also nice because a half is the perfect size for a side dish.

Provencal Stuffed Eggplants
Number of Servings: 4
Serving Size: 1/2 Stuffed Eggplant
Ingredients
Name Measure Weight
small eggplants 5 to 6 inches long (about 1-1/2 pounds total) 2 ea ---
chopped onion 1 cup ---
clove garlic, minced 2 ea ---
olive oil 1 Tbsp ---
diced canned tomatoes --- 14 oz
packed chopped fresh basil 1/4 cup ---
balsamic vinegar 1 Tbsp ---
fresh ground black pepper 1/4 tsp ---
salt 1/4 tsp ---
Preparation Instructions
1 Preheat oven to 350 degrees F. Prepare a cookie sheet and a medium skillet with nonstick pan spray.
2 Cut the eggplants in half lengthwise. Place them cut side down on the cookie sheet. Bake until tender when pierced with the tip of a knife, about 10 to 15 minutes.
3 Remove the pulp from the eggplant, leaving a 1/4-inch shell. Coarsely chop the pulp. Reserve the shells.
4 Saute the onion and garlic in oil in the prepared skillet over medium heat until tender, about 5 minutes. Add the eggplant pulp; continue to saute 3 to 4 minutes longer. Add the drained tomatoes; cook 2 minutes. Stir in the basil, vinegar, pepper and salt. Spoon the mixture into the eggplant shells and heat through if serving warm.
5 Serve warm or at room temperature.


Exchanges Per Serving


1 Starch
1/2 Monounsaturated Fat

Nutrition Information


Amount per serving
Calories 103
Calories From Fat 36
Total Fat 4 g
Saturated Fat 1 g
Cholestrol 0 mg
Sodium 159 mg
Total Carbohydrate 17 g
Dietary Fiber 5 g
Sugars 10 g
Protein 2 g

Tofu Salad Sandwich [faux egg salad]

This version is much lower in cholesterol and fat than traditional egg salad, yet still tastes great! It's good served on toasted whole-grain bread, half a bagel, crackers, or an English muffin.`

Tofu Salad Sandwich

Number of Servings: 1
Serving Size: 1 serving
Ingredients
Name Measure Weight
firm tofu --- 2 oz
spicy brown mustard 1/2 tsp ---
plain low-fat yogurt 1 Tbsp ---
lite mayonnaise 1 tsp ---
sweet pickle relish 2 tsp ---
fresh ground black pepper 1 dash ---
pimiento, chopped 1 tsp ---
Preparation Instructions
1 Place the tofu in a small bowl and mash it into fine crumbs with a fork. Add the remaining ingredients and mix well.

Exchanges Per Serving
1/2 Carbohydrate
1 Very Lean Meat

Nutrition Information
Amount per serving
Calories 71
Calories From Fat 26
Total Fat 3 g
Saturated Fat 0 g
Cholestrol 0 mg
Sodium 175 mg
Total Carbohydrate 6 g
Dietary Fiber 1 g
Sugars 5 g
Protein 6 g

Grilled Chicken, Gingered Sweet Potato Cakes & Broccoli - Dr. Weil's Test Kitchen

Grilled Chicken, Gingered Sweet Potato Cakes & Broccoli

Per serving:
353 calories
5 g total fat (1 g sat)
103 mg cholesterol
34 g carbohydrate
42 g protein
6 g fiber
126 mg sodium

One Serving
These gingered sweet potato cakes make a great lunch dish on their own with a green salad, so think about making an extra serving. Sweet potatoes are a terrific source of vitamin A as beta carotene. They’re also a rich source of vitamin C, fiber and lutein. This dish is very low in sodium, so feel free to add a little salt and pepper to the patties if you like.

Prep time: 20 minutes

Ingredients: (see notes on the bottom of the recipe for information on key ingredients)

6 oz sweet potato (one large)
1 tbsp fresh grated ginger root
1 tsp Italian or other seasoning
1 each barbecued or grilled chicken breast (skinless & preferably hormone free)
6 oz broccoli


Peel sweet potato and cut into pieces. Put in boiling water and cook for 20 minutes or until done. Drain well. (Or cook the sweet potatoes, washed but unpeeled, on a paper towel in the microwave for 12 minutes, turning half way through. Peel before using.) Mash cooked sweet potatoes with the fresh grated ginger root and mixed herbs. You could also add some fresh chopped parsley or basil for color and flavor.

Form the mashed potato mixture into two patties, and heat on a non-stick frying pan. You can sauté them in a little olive oil or roasted sesame oil if calories aren’t a major concern for you, or with a cooking spray if they are. It only takes a few minutes to brown the cakes lightly and they’re ready to go.

Meanwhile, heat up the chicken breast and steam the broccoli. Peel the broccoli stems, cut them into bite size pieces, put stems and florets in a saucepan with ¼ cup water. Cover the saucepan, bring to a boil and steam for 5 minutes.

Ingredient Notes:

Ginger: It’s worth taking the time to master the art of grating fresh ginger root. You’ll use it in often on this program. Fresh ginger root is available in most supermarkets alongside the garlic and onions. Just cut off a piece, peel it, and grate it with a regular hand held grater. (The “washboard” type of grater works better than the four-sided square.) If you’re doing a lot of ginger at one time, you can use a food processor and chop it finely using the pulse setting.

Italian or other seasoning: Depending on how spicy or highly seasoned you like your food, it’s useful to keep a good salt-free herb and spice mix on hand. There are many on the market including Italian and Creole blends; Mrs Dash is one of the major brands. Just make sure you choose an all-natural one and use it wherever you would use salt.




- Dr. Weil's Test Kitchen

Picnic Pasta Primavera /e Garlic Cream Sauce

If the weather is lovely where you are, this is one great recipe to take on a sunny picnic. And for those of us who are still contending with chilly weather, we can make this colorful Mediterranean-style recipe for an indoor meal, knowing that the steamed fresh spring veggies in a simple garlic sauce can help us to stay healthy and happy.

“Primavera” means spring. Asparagus and spinach are just two of the vegetables to add their springtime nourishment to this great dish.

Picnic Pasta Primavera -
Recipe Adapted from Picnic, by DeeDee Stovel (Storey Books, 2001).

INGREDIENTS
1 pound pasta shapes, such as tricolor rotelle or penne
1 small bunch broccoli florets, cut into bite-size pieces
1 cup asparagus tips, cut into 1-inch pieces
1 cup cauliflower, cut into bite-size pieces
1 cup fresh spinach, torn into bite-sized pieces
3/4 cup red bell pepper, cut into 2-inch julienne strips
3/4 cup peas, fresh or frozen

Garlic Cream Sauce
1 or 2 cloves garlic, crushed
1 tablespoon lemon juice
1/4 teaspoon salt
1/2 cup olive oil
1/4 cup heavy cream

1. Cook the pasta until al dente, according to package directions.

2. Lightly steam the broccoli, asparagus, and cauliflower until crisp-tender, just a few minutes.

3. Combine pasta, broccoli, asparagus, cauliflower, spinach, bell pepper, and peas in a large bowl.

4. To make the Garlic Cream Sauce, mix the garlic, lemon juice, and salt in a food processor. With the machine running, slowly add the oil until the mixture is thick. Blend in the heavy cream and pour this sauce over the pasta and vegetables. Toss well to combine.

5. Chill for at least 1 hour.

Serves 8 to 10.

Asian Coleslaw

Asian Coleslaw

8 servings
Cabbage contains plenty of nutrients including vitamin C and indoles, important cancer-fighting compounds. Red cabbage also contains anthocyanins, the purple pigment also found in blueberries. In the winter months, cabbage is an abundant nutritional resource when other fresh produce is either expensive or unavailable. This recipe calls for a lot of salt, but it is used in this dish to soften the cabbage. Then it is thoroughly rinsed off so the recipe doesn't provide too much sodium. This coleslaw is colorful and makes a delightful accompaniment to any meat, fish or vegetarian main dish. The garnish of minced scallions and toasted sesame seeds brings out the flavor of the slaw and adds additional crunch.

1 medium head green cabbage
1 medium head red cabbage
3 tablespoons sea salt
3 large carrots
1/4 cup minced scallions
1 tablespoon toasted sesame seeds


Dressing:
2/3 cup unseasoned rice vinegar
1/4 cup light brown sugar
1 1/2 tablespoons dark-roasted sesame oil

Discard the outer leaves of cabbages. Cut heads in quarters; remove and discard cores. Slice cabbage thinly or shred in a food processor. Layer the cabbage in a large bowl with the sea salt. Toss to distribute salt evenly and let cabbage sit for 1 hour to soften.
Meanwhile, peel the carrots and grate them into thin shreds.
Drain off any liquid produced by the cabbage and rinse the cabbage well in several changes of cold water to remove excess salt. Taste the cabbage; if it is still too salty, rinse it again.
Add carrots to the cabbage and mix well.
Whisk the rice vinegar, brown sugar and sesame oil together in a small bowl.
Pour the dressing over the cabbage and mix well. Let chill. Garnish with minced scallions and toasted sesame seeds before serving.
Nutritional Information:

Per serving:
127 calories
4 g total fat (0 g sat)
0 mg cholesterol
24 g carbohydrate
4 g protein
6 g fiber
48 mg sodium

SALMON WITH ROASTED PLUM TOMATOES

SALMON WITH ROASTED PLUM TOMATOES

Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"

INGREDIENTS
Topping ingredients:
- 4 medium-large plum tomatoes, cut into 3/4-inch chunks
- 1 tablespoon balsamic vinegar
- 1 teaspoon crushed garlic
- 1/4 teaspoon dried oregano

Rest of ingredients:
- 4 boneless skinless salmon fillets (5 ounces each)
- 1/4 teaspoon salt
- 1/2 teaspoon coarsely ground black pepper
- Olive oil cooking spray
- 1/4 cup thinly sliced scallions

DIRECTIONS
Preheat oven to 450 degrees.

Combine the topping ingredients in a bowl
and toss to mix well. Set aside.

Rinse the salmon fillet with cool water and pat dry with paper
towels. Sprinkle both sides of each fillet with some of the
salt and pepper. Coat a medium baking sheet with nonstick
cooking spray and arrange the fillets on the pan. Spray the tops
lightly with the cooking spray. Coat another medium baking sheet
with cooking spray and spread the tomato mixture over the sheet.

Place both baking sheets in the oven and bake for about
10 minutes, until the fish flakes easily with a fork and
the tomatoes are tender but not mushy. If the tomatoes are
done before the fish is, remove them from the oven and set
aside to keep warm. Serve the fillets hot, topping each
serving with some of the tomatoes and a sprinkling of scallions.

Nutritional Information Per Serving (1/4 of recipe):
Calories: 219, Carbohydrate: 4 g, Cholesterol: 78 mg, Fat: 9.2 g,
Fiber: 0.8 g, Protein: 29 g, Sodium: 215 mg, Calcium: 26 mg
Diabetic Exchanges: 3 Lean Meat, 1 Vegetable

Broiled Wild Salmon with Dill Mustard Sauce

Broiled Wild Salmon with Dill Mustard Sauce
This recipe serves: 4


1/4 cup fresh dill sprigs
freshly ground black pepper
1/4 teaspoon sugar
1 tablespoon Dijon mustard
2 tablespoons lowfat sour cream or mayonnaise
salt to taste
4 wild salmon fillets, about 4 to 6 ounces each



1. In a food processor, puree the dill, pepper and sugar. Add the mustard and sour cream or mayonnaise and combine. (This can be made in advance and stored in the refrigerator for up to 2 days.)
2. Preheat the broiler to high.

3. Season the salmon with salt and pepper. Place the salmon on a nonstick baking sheet and broil it until it is just cooked through, about 6 to 8 minutes.

4. Serve the salmon with a large dollop of the dill mustard sauce.

Serving Size: 1 fillet with sauce


Number of Servings: 4
Per Serving
Calories 210 Carbohydrate 2 g
Fat 6 g Fiber 0 g
Protein 34 g Saturated Fat 2 g
Sodium 256 mg


Steamed asparagus makes a perfect seasonal side dish. Chef Bonnie recommends making extra dill mustard sauce, as it doubles as a tasty dressing for the asparagus.

Honey Lamb Chops

Mustard and honey flavor these lamb chops.

Honey Lamb Chops

Number of Servings: 6
Serving Size: 3 oz
Ingredients
Name Measure Weight
honey 2 Tbsp ---
fresh lemon juice 2 Tbsp ---
minced fresh rosemary 2 Tbsp ---
Dijon mustard 1/2 tsp ---
minced garlic 1 tsp ---
onion powder 1 tsp ---
dry mustard 1/2 tsp ---
5-oz lamb chops, trimmed of fat 6 slices ---
sprigs fresh mint 6 sprigs ---

Preparation Instructions
1 Combine all ingredients except the lamb chops and mint in a small bowl and microwave for 1 minute.
2 Brush the mixture on the chops and broil or grill, turning frequently, according to the following guidelines: 12 minutes for rare, 15 minutes for medium, and 18 minutes for well done.
3 Garnish with mint and serve.


Exchanges Per Serving
2 Lean Meat Exchange
1/2 Carbohydrate Exchange

Nutrition Information
Amount per serving
Calories 139
Calories From Fat 54
Total Fat 6 g
Saturated Fat 2 g
Cholestrol 52 mg
Sodium 45 mg
Total Carbohydrate 5 g
Dietary Fiber 0 g
Sugars 5 g
Protein 16 g

Banana Bread

Banana Bread

12 servings
Native to the Caribbean and Central America, bananas are one of America's favorite fruits. They are rich in potassium - one banana contains 450 mg, one-fifth of the adult daily requirement - and offer a fair share of magnesium (33 mg), too. In addition, bananas help to strengthen the stomach lining and are good for soothing indigestion. Most banana bread recipes are saturated with butter and sugar. This one uses a small amount of canola oil instead - which is much better for your heart - and honey, which of course means lots of flavor. Don't use regular whole-wheat flour. It is too heavy for this recipe. Look for whole-wheat pastry flour instead.

3 very ripe bananas
1/2 cup honey
3 tbsp canola oil, plus a little more for oiling the loaf pan
1 tsp pure vanilla extract
1 1/2 cups whole-wheat pastry flour
1 1/2 tsp baking soda
1/4 tsp salt
3/4 cup chopped walnuts or pecans

Heat the oven to 350 degrees. Lightly oil a loaf pan.
Mash the bananas and mix with the honey, canola oil and vanilla extract.
Stir together the whole wheat pastry flour, baking soda and salt. Add the nuts.
Blend the two mixtures and spoon into a lightly oiled loaf pan. Bake for 40 minutes, or until center is set.
Nutritional Information:

Per serving:
200 calories
8 g total fat (1 g sat)
0 mg cholesterol
32 g carbohydrate
3 g protein
3 g fiber
203 mg sodium

Stir-Fried Bean Sprouts

Mung beans are small dried green beans with yellow flesh. Like all beans, they're rich in protein, calcium, phosphorus and iron, but they're mainly grown for sprouting. Mung bean sprouts have long been a familiar ingredient in many Asian dishes. Traditional Chinese medicine maintains that mung beans have a "heat-clearing, toxin-resolving" effect that eases conditions such as diarrhea and painful swelling. If the idea of growing your own vegetables appeals to you, you might want to start with sprouting mung beans. Simply soak the beans overnight and then keep them in a warm, dark container, watering them occasionally until they sprout. The delicate shoots should be silvery white with small yellow leaves, and have an understated nutty flavor. Whether or not you grow them yourself or buy them at a market, always use crisp, almost dry-looking sprouts - brown-tinged, wet sprouts are past their peak. They'll keep for up to three days in the refrigerator.

Stir-Fried Bean Sprouts
Serves 4

Nutrients Per Serving
Calories: 69.8
Protein: 3.7 grams
Fat: 3.6 grams
Saturated Fat: 0.3 grams
Monounsat Fat: 1.9 grams
Polyunsat Fat: 1.2 grams
Carbohydrate: 8.1 grams
Fiber: 2.3 grams
Cholesterol: 0.0 mg
Vitamin A: 67.1 IU
Vitamin E: 0.6 mg/IU
Vitamin C: 17.1 mg
Calcium: 23.3 mg
Magnesium: 26.2 mg

1 pound fresh mung bean sprouts
1 tablespoon expeller-pressed canola oil
3 scallions, split lengthwise and cut into 1-inch strips
1 tablespoon finely chopped fresh ginger root
1/2 teaspoon light brown sugar
Salt to taste
Red pepper flakes, natural soy sauce or rice vinegar

1. Wash, drain and dry the bean sprouts in a kitchen towel or paper towels.

2. Heat the canola oil in a wok or skillet; add the scallions and ginger, and stir-fry over high heat for a few seconds. Then add the bean sprouts and stir-fry for 1 minute. Do not overcook; sprouts should remain crunchy but lose their raw bean taste.

3. Add the brown sugar and salt to taste. Mix well and serve. Add pinches of red pepper flakes or dashes of natural soy sauce and rice vinegar for additional flavor.

GOBHI MUNG [Classic Indian Cooking]

GOBHI MUNG

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Ethnic Vegetarian

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 c Yellow split mung beans
2/3 c Finely chopped onions
1 tb Grated ginger
2 ts Minced garlic
1/3 ts Turmeric
3 md Potatoes, peeled, quartered
1/3 sm Head cauliflower cut into florets
1 t Salt
12 tb Ghee
1 t Cumin seeds
2 ea Green chilies, seeded. shred
1/2 ts Red pepper
2 ts Lemon juice
2 tb Chopped coriander leaves

Wash mung beans. Put in a deep pot with onions,
ginger, garlic, turmeric & 3 cups water. Bring to a
boil & simmer for 15 minutes.

Add potatoes, cauliflower, salt & another 2 cups
water. Cook for 15 minutes.

Heat ghee over high heat, when very hot, add cumin
seeds & fry till they turn dark brown. Add chilies &
red pepper & stir briefly. Pour contents into the
stew. Add lemon juice & coriander leaves. Mix well.
Serve with plain cooked rice.

Julie Sahni, "Classic Indian Cooking"

MUNG BEAN PANCAKES - BINDAE DUK (Korean)

MUNG BEAN PANCAKES - BINDAE DUK

Recipe By :
Serving Size : 18 Preparation Time :0:00
Categories : Pancakes Beans
Korean Pork

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/4 c Hulled Split Mung Beans *
1 1/2 c Finely Diced Ham Or Salt
- Pork
1 1/2 c Chopped Kim Chee
3 tb Chopped Green Onions
2 ts Crushed Garlic
1 t Salt
1/2 ts Black Pepper
2 lg Eggs
Vegetable And Sesame Oils

* Mung beans which have been peeled and split in half.
Substitute soy beans, canned chickpeas (garbanzos), or
yellow lentils.
~------------------------------------------------------
~----------------- Soak the mung beans overnight in
cold water, then drain well. Place in a food
processor, blender or mortar and grind to a fairly
smooth paste, adding about 1 cup cold water.

Stir in the remaining ingredients except the oils,
beating until well mixed. If you don't have any kim
chee you can use finely chopped Chinese cabbage. In
this case, add a little chili powder to the pancake
batter.

Heat a heavy skillet and oil lightly with a mixture of
vegetable and sesame oils. Drop spoonfuls of the
batter onto the skillet and cook until golden
underneath, with small bubbles appearing on the
surface. Flip over and cook the other side. As they
cook, stack the pancakes under a cloth until the
remainder are done. Serve hot or cold with chili and
soy sauce dips.

Typed by Syd Bigger.

SPICY MUNG BEAN PATE - Appetizers; Indian Snacks

SPICY MUNG BEAN PATE

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Appetizers Indian
Snacks

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 lb Cauliflower florets, trimmed
1 ea 1" piece ginger, chopped
2 ea Jalapeno peppers, seeded & chopped
3/4 c Water, as needed
1 c Split mung beans, soaked
3 tb Cilantro, chopped
1/2 ts Coriander
1 t Cumin
1/4 ts Turmeric
1/4 ts Baking powder
3 tb Arrowroot
1 t Salt
Freshly ground black pepper
1 1/2 tb Extra-virgin olive oil
Olive oil spray

Preheat oven to 350F. Shred cauliflower; transfer to
a mixing bowl. To a running food processor, add ginger
& chilies, mince. Add water & drained mung beans.
Process until smooth. Scrape puree into the bowl with
the cauliflower & the remaining ingredients, except
for the oil spray.

Generously mist a 12-cup muffin pan with oil or a 9 X
5 X 3 loaf pan. Spoon mixture into oiled pan,
smoothing tops. Bake tarts for 45 minutes & loaf for
1 to 1 1/4 hours. Cool for 5 minutes on a rack & then
unmould.

Yamuna Devi, "Yamuna's Table"

Stir-fried Bean Sprouts

Chinese Cuisine

Stir-fried Bean Sprouts

For best results, wash the bean sprouts ahead of time, so that they have a chance to drain thoroughly.

Serves 2 - 4

INGREDIENTS:
1 cup (about 2 ounces) mung bean sprouts
1 tablespoon soy sauce
1/2 teaspoon sugar
salt to taste
1 tablespoon vegetable oil for stir-frying
few drops of Sesame oil
PREPARATION:

Wash and drain the bean sprouts, trimming the ends if desired.

Add oil to a heated wok or heavy skillet. When oil is ready, add the bean sprouts and stir-fry briefly. Add the soy sauce, sugar and salt.

Apples and Oranges Stuffed Pitas [/ebean sprouts]

Apples and Oranges Stuffed Pitas

1 cup Gala apples, unpeeled, cored, and diced
1 cup orange, cut into segments
1 T. orange juice
1 cup mung bean sprouts
1/3 cup celery, finely diced
3 T. green onion, thinly sliced
3 T. almonds, roughly chopped
1/3 - 1/2 cup Dijon French Dressing, divided
1 1/2 cups spinach, triple washed, patted dry, and roughly chopped
4 - 6-inch pita breads, split


In a glass bowl, place the apples and oranges, drizzle the orange juice over the top, and toss gently to combine. Add the mung bean sprouts, celery, green onions, and almonds, and toss gently with the apple-orange mixture. Drizzle 1/4 cup of the Dijon French Dressing over the top and toss gently. Add the chopped spinach and enough additional Dijon French Dressing to moisten the mixture, and toss well to combine. Fill each pita bread half with 1/2 cup of the mixture and serve 2 pita bread halves per person.

Serves 4

Potatoes with Kale: Dr. Weil's Recipe of the Day

This is a simple dish to cut in half. Kale is a leafy green vegetable that is too often used only as a garnish in restaurants. It is actually quite tasty and nutritious. Kale develops a lively flavor if stir-fried or sautied just until the leaves turn bright green. Choose kale that is dark green, avoiding leaves that are wilted or yellow. Kale is a very good source of calcium and is a member of the cancer-protective family of cruciferous vegetables. Perhaps everybody's favorite vegetable, potatoes provide some vitamin C and potassium. They round this dish out with their starchy presence. This recipe is perfect for a quick weeknight dinner -- you can prepare the potatoes in advance and add the kale just before mealtime.

Potatoes with Kale
6 servings

1 pound medium red potatoes
4 cups shredded kale (see procedure below)
2 tablespoons olive oil
1 large onion, chopped
Salt to taste

Cover the potatoes with water and boil them until tender. Peel while hot, then cool in cold water and drain. Cut into thick slices. Refrigerate if you are cooking the potatoes in advance.
Just before serving, wash the kale, drain, and remove the stems and midribs. Stack leaves, roll up lengthwise, and shred crosswise. (I much prefer smooth varieties to curly ones; my favorite is Red Russian.)
In a large skillet, heat the olive oil and add the onion. Sauti over medium-high heat, stirring, until onion just begins to brown.
Add kale, tossing it about until it all wilts. Reduce heat to medium and stir-fry kale for 5 minutes.
Add the potatoes and cook until they are heated through. Season to taste and serve.
Nutritional Information:

Per serving:
136 calories
5 g total fat (1 g sat)
0 mg cholesterol
20 g carbohydrate
4 g protein
3 g fiber
150 mg sodium

Lemon Chicken with Reduced Chicken Broth

Lemon Chicken with Reduced Chicken Broth

Number of Servings: 4
Serving Size: 1 chicken breasts, 2 Tbsp. broth
Ingredients
Name Measure Weight
boneless, skinless chicken breasts 4 ea ---
salt 1 tsp ---
pepper 1/2 tsp ---
all-purpose flour 1/2 cup ---
lemon, medium 2 ea ---
olive oil 1 Tbsp ---
garlic, chopped 1 Tbsp ---
low-fat, low-sodium chicken broth 1/2 cup ---

Preparation Instructions
1 Season the chicken breasts with salt and pepper. Place the flour in a separate, shallow bowl, then dredge the chicken through the flour until it is coated. Using a cheese grater, grate the rind of both lemons. Squeeze the lemon juice from the two lemons into a separate bowl.
2 Heat the olive oil in a pan over medium heat. Place the chicken breasts in the pan and cook each side until it is golden brown. Add the lemon juice, grated lemon rind, and garlic to the pan. Continue cooking until the pan is almost dry again, turning the chicken once while cooking.
3 Add the chicken stock to the pan and bring the liquid to a simmer. Cook until the liquid has been reduced by half. Serve the chicken breasts with reduced liquid on top.

Exchanges Per Serving
3 Very Lean Meat
1 Fat

Nutrition Information
Amount per serving
Calories 197
Calories From Fat 58
Total Fat 7 g
Saturated Fat 1 g
Cholestrol 73 mg
Sodium 647 mg
Total Carbohydrate 7 g
Dietary Fiber 0 g
Sugars 1 g
Protein 28 g

Pancakes and Waffles: Daily Tip from Dr. Weil

The aroma and taste of homemade pancakes or waffles is irresistible. The batter makes feathery light pancakes, or light and crispy golden waffles. You'll definitely want to make these for a breakfast or brunch with friends or family, or on that free weekend morning.


Pancakes and Waffles
Serves 12

Nutrients Per Serving:
Calories 150.9
Fat 2.8g
Saturated Fat 0.7g
(16.2% of calories from fat)
Protein 5.2g
Carbohydrate 27.2g
Cholesterol 3mg
Fiber 2.6g

Blueberry Pancakes

Per serving:

Calories 218.2
Fat 1.8g
Saturated Fat 0.9g
(7.2% of calories from fat)
Protein 5.8g Carbohydrate 46.4g
Cholesterol 4mg
Fiber 4.3g
Fiber 2.6g
4 eggs
1/3 cup freshly squeezed orange juice
1 teaspoon pure vanilla extract
1 1/4 cups milk
1 1/2 cups unbleached white flour
1/2 cup whole-wheat pastry flour
1 teaspoon baking powder
1/4 teaspoon salt

FOR MEDALLION-SIZED BLUEBERRY PANCAKES
1 pint blueberries, washed
FRESH FRUIT COMPOTE FOR PLAIN PANCAKES
1 pint strawberries, washed, hulled and sliced in half
1 pint blueberries, washed 1/2 cup pure maple syrup

WAFFLE TOPPING
(Per Serving)
1/2 banana, sliced
1/4 cup walnuts
1 tablespoon pure maple syrup

1. Crack the eggs, letting the whites fall into a clean, dry, mixing bowl and dropping the yolks into a separate bowl. Beat the whites with a mixer, on high speed, or whip with a balloon whisk for about 2 minutes until the egg whites become fluffy and then firm. Be careful not to overmix, or they will flatten out.

2. Mix the egg yolks with a fork. Add the orange juice and vanilla and whisk everything together until it becomes foamy. Add the milk, barely stirring.

3. Place the dry ingredients together in a separate bowl and stir with a wooden spoon until everything is thoroughly blended. Slowly stir the dry ingredients into the egg-yolk mixture and continue to mix until all the dry ingredients are wet and there are no clumps of flour. Slowly fold in the egg whites and stir only once or twice.

4. Prepare the fruit compote by mixing all the ingredients together until all the fruit is completely coated with syrup.


To make medallion-sized blueberry pancakes: Coat the bottom of a flat griddle or large frying pan with 1/4 teaspoon butter or grapeseed oil and set it over medium heat for about 1 minute. Drop 2 tablespoons of batter onto the hot grill, placing them far enough apart so the pancakes don't touch. Distribute 1 tablespoon (about 5) blueberries on top of each pancake, letting the berries sink into the batter. When bubbles begin to appear on the surface - in about 2 minutes - flip the pancakes over. Cook the side for 3 minutes. Transfer pancakes to a hot platter and stack them to keep them warm. Continue cooking the pancakes until all the batter is used up. (You do not need to add more butter to the pan.) Serve immediately. Makes 30 medallion-sized pancakes.

To make regular-sized plain pancakes: Coat the bottom of a flat griddle with 1/4 teaspoon butter and set it over medium heat for about 1 minute. Pour 3 tablespoons of batter onto the griddle and cook until bubbles start to form on top of each pancake. Turn them over and cook for about 2 minutes more. Transfer the pancakes to a hot platter and stack them to keep them warm. (No butter is needed after the first set of pancakes.) When all the batter is used up, top each pancake with 3 tablespoons of the fruit compote. Makes 12 regular sized pancakes.

To make waffles: Preheat the waffle iron until the signal comes on indicating it is ready. Pour enough of the batter evenly over the iron to fill it (usually about 1/2 cup) and let the batter cook until the edges are golden brown. Turn out onto a warm plate and top with the banana, chopped walnuts and maple syrup.

Tips from Rosie's Kitchen
The orange juice in the batter acts like a natural sweetener, alleviating the need for more syrup.
Separating the eggs is important, because the beaten whites make the pancakes puff up to perfection and waffles light on the inside and slightly crunchy on the outside. Be sure to incorporate the egg whites slowly into the batter.
If you prefer, you can take some of the blueberries and spoon them into the smaller pancakes as they are cooking. You'll need about 2 tablespoons of blueberries to sprinkle on each pancake.

PASTA SALAD: Daily Diabetic Recipe

PASTA SALAD

Yield: 6 servings (6 cups total)
Source: "The New Family Cookbook for People with Diabetes"


INGREDIENTS
- 3 cups cooked tricolor spiral pasta (1-1/2 cups dry),
or 3 cups other cooked pasta
- 1 large ripe tomato, cored, seeded, and chopped
- 1 medium green bell pepper, cored, seeded, and chopped
- 1 cup (4 ounces) shredded reduced-fat Cheddar cheese
- 1/2 cup black olives, drained and sliced
- 1/2 cup prepared fat-free Italian or Parmesan-pepper dressing

DIRECTIONS
Combine all the ingredients; toss to mix. Chill to blend
the flavors. (This salad is even better the second day.)

Nutritional Information Per Serving (1 cup):
Calories: 165, Fat: 4 g, Cholesterol: 10 mg, Sodium: 355 mg,
Carbohydrate: 22 g, Dietary Fiber: 2 g, Sugars: 5 g, Protein: 9 g
Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 1/2 Fat

SPICY VEGETABLE DIP [ADA]

SPICY VEGETABLE DIP

Yield: 12 servings (1-1/2 cups total)
Source: "The New Family Cookbook for People with Diabetes"

INGREDIENTS
- One 8-ounce carton plain low-fat yogurt
- 1/4 cup chili sauce
- 1 tablespoon prepared horseradish
- 1 teaspoon grated lemon zest
- 1 teaspoon salt
- 2 tablespoons minced celery
- 1 tablespoon minced green bell pepper
- 1 tablespoon minced green onion

DIRECTIONS
Combine all the ingredients; mix well. Refrigerate
for several hours for the flavors to blend.

Nutritional Information Per Serving (2 tablespoons):
Calories: 18, Fat: 0 g, Cholesterol: 2 mg, Sodium: 276 mg,
Carbohydrate: 3 g, Dietary Fiber: 0 g, Sugars: 2 g, Protein: 1 g
Diabetic Exchanges: Free Food

Show Time Party Mix

You don't need a party to love this mix, although it's the perfect munchie to pass around in bowls at your next get-together, too. Unlike commercially packaged party mixes, this one has a lot less salt.

Show Time Party Mix

Number of Servings: 6
Serving Size: 1/6 of recipe
Ingredients
Name Measure Weight
plain air-popped popcorn 6 cups ---
dry roasted soynuts or peanuts 1/2 cup ---
Corn Chex cereal 2 cups ---
pretzel sticks --- 1 oz
Old Bay Seasonings 1 tsp ---
onion powder 1 tsp ---

Preparation Instructions
1 Mix popcorn, nuts,cereal,and pretzels in a large bowl. Spray lightly with nonstick cooking spray and sprinkle with seasoning and onion powder.
2 Stir in covered container. For a spicier variation, add 1-1/2 tsp. Chili powder.


Exchanges Per Serving
1 1/2 Starch
1/2 Fat

Nutrition Information
Amount per serving
Calories 147
Calories From Fat 23
Total Fat 3 g
Saturated Fat 0 g
Cholestrol 0 mg
Sodium 358 mg
Total Carbohydrate 23 g
Dietary Fiber 4 g
Sugars 2 g
Protein 8 g

Vegetable Stock: Dr. Weil's Recipe of the Day

Vegetable Stock

20 cups

This is an excellent vegetable stock - freeze what you don't use for next time.

1 tbsp extra-virgin olive oil
2 leeks, white and light green parts only, well washed and chopped
4 medium onions, chopped
6 large carrots, peeled and chopped
3 stalks celery, chopped
1 small bunch parsley stems
2 teaspoons dried whole marjoram
1/2 teaspoon dried whole thyme
3 Turkish bay leaves or 1/2 California bay leaf
1 1/2 gallons cold purified water

Heat the olive oil over medium heat in a large pot. Add the vegetables and stir-fry to brown lightly. Add the marjoram, thyme, bay leaves, and cold water. Bring the pot to a boil, reduce the heat, cover, and simmer for one hour.

Strain the stock through a fine sieve or a cheesecloth-lined colander. Press or squeeze the vegetables to extract their liquid. Discard the vegetables.

Nutritional Information:
Per serving:
36 calories
0 g sugar
0 g total fat (0 g sat)
0 mg cholesterol
7 g carbohydrate
0 g protein
2 g fiber
0 mg sodium

Santa Fe Shrimp

This is a pretty appetizer — pink shrimp and green herbs set off against flecks of red pimiento. It's also a good make-ahead dish for a cocktail buffet. Serve on a plate and pass around as finger food. Cooked bay scallops or sea scallops, cut into two or three pieces, can be substituted for the shrimp.


Santa Fe Shrimp
This is a pretty appetizer-pink shrimp and green herbs set off against flecks of red pimiento-and a good make-ahead dish for a cocktail buffet or served on a plate and passed around as finger food. Cooked bay scallops, or sea scallops cut into two or three pieces, can be substituted for the shrimp.

Number of Servings: 6
Serving Size: 5 shrimp
Ingredients
Name Measure Weight
shrimp, cooked, peeled with tails left on --- 1 lb
Lime Juice 1/4 cup ---
olive oil 3 Tbsp ---
clove garlic, minced 2 ea ---
green onion, chopped with tops 4 ea ---
jalapeno pepper,seeds removed, finely chopped 1 ea ---
roasted red pepper or pimiento, chopped 1 ea ---
cilantro, fresh chopped 3 Tbsp ---
Boston or red leaf lettuce 6 ea ---
Preparation Instructions
1 Place shrimp in a glass bowl or zip-top bag.
2 Combine all the other ingredients except the lettuce in a small bowl; pour over the shrimp. Toss well to cover all surfaces of the shrimp. Refrigerate at least 1 hour to marinate, turning every 30 minutes.
3 Lift the shrimp, with onion and pepper bits, from the marinade with a slotted spoon. Discard the marinade. Serve the shrimp on lettuce leaves.


Exchanges Per Serving


2 Meat Lean

Nutrition Information


Amount per serving
Calories 122
Calories From Fat 43
Total Fat 5 g
Saturated Fat 1 g
Cholestrol 114 mg
Sodium 125 mg
Total Carbohydrate 4 g
Dietary Fiber 1 g
Sugars 2 g
Protein 16 g

Angelic Deviled Eggs

Angelic Deviled Eggs
Makes 12 servings

Ingredients:
6 eggs
1/4 cup low-fat (1%) cottage cheese
3 tablespoons prepared fat-free ranch dressing
2 teaspoons Dijon mustard
2 tablespoons minced fresh chives or dill
1 tablespoon diced well-drained pimiento or roasted red pepper

These deviled eggs are absolutely divine! Since most of the fat-laden yolks are removed and replaced with a melt-in-your-mouth filling of cottage cheese and Dijon mustard, you can still enjoy each luscious bite without all the guilt.

Directions:
1. Place eggs in medium saucepan; add enough water to cover. Bring to a boil over medium heat. Remove from heat; cover. Let stand 15 minutes. Drain. Add cold water to eggs in saucepan; let stand until eggs are cool. Drain. Remove shells from eggs; discard shells.

2. Slice eggs lengthwise in half. Remove yolks, reserving 3 yolk halves. Discard remaining yolks or reserve for another use. Place egg whites, cut sides up, on serving plate; cover with plastic wrap. Refrigerate while preparing filling.

3. Combine cottage cheese, dressing, mustard and reserved yolk halves in mini food processor; process until smooth. (Or, place in small bowl and mash with fork until well blended.) Transfer cheese mixture to small bowl; stir in chives and pimiento. Spoon into egg whites. Cover and chill at least 1 hour. Garnish, if desired.

Nutritional Information:

Nutrients per Serving:
(1 filled egg half (without garnish))
Calories: 24
Calories from Fat: 26 %
Total Fat: 1 g
Saturated Fat: <1 g
Cholesterol: 27 mg
Carbohydrate: 1 g
Fiber: 1 g
Protein: 3 g
Sodium: 96 mg

Dietary exchanges:
Meat: 1/2

Spicy Mango Salsa [/e Coconut Chicken Tenders]

Coconut Chicken Tenders with Spicy Mango Salsa

Makes 5 to 6 servings

Ingredients:
1 firm ripe mango, peeled, seeded and chopped
1/2 cup chopped red bell pepper
3 tablespoons chopped green onion
2 tablespoons chopped fresh cilantro
1-1/2 cups flaked coconut
1 egg
1 tablespoon vegetable oil
1/4 teaspoon salt
Dash ground red pepper
3/4 pound chicken tenders

Directions:
Combine mango, bell pepper, onion and cilantro in small bowl.

Season to taste with salt and ground red pepper. Transfer half of salsa to food processor; process until finely chopped (almost puréed). Combine with remaining salsa.

Preheat oven to 400°F. Spread coconut on large baking sheet. Bake 5 to 6 minutes or until lightly browned, stirring every 2 minutes. Transfer coconut to food processor; process until finely chopped but not pasty.

Beat egg with oil, salt and ground red pepper in small bowl. Add chicken tenders; toss to coat. Roll tenders in coconut; arrange on foil-lined baking sheet. Bake 18 to 20 minutes or until no longer pink in center. Serve with Spicy Mango Salsa.

Nutritional Information:
Nutrients per Serving:
Calories: 229
Calories from Fat: 51 %
Total Fat: 13 g
Cholesterol: 41 mg
Carbohydrate: 13 g
Fiber: 4 g
Protein: 17 g
Sodium: 159 mg

Dietary exchanges:
Fruit: 1
Meat: 1-1/2
Fat: 2


Recipe Institute
© Publications International, Ltd.

Grilled Salmon with Mango Salsa [The Point Waterfront Restaurant]

Grilled Salmon with Mango Salsa

The Point Waterfront Restaurant
120 Marina Drive
Rio Vista, CA 94571
(707) 374-5400


INGREDIENTS:

3/4 cup orange juice

1/8 tsp salt

3 tbsp sugar

1 1/2 cup mango (1/4" dice)

3 tsp jalapeno (seeded and minced)

1/4 bunch Cilantro (rough chopped, no stems)

1/2 tsp black pepper

6 salmon fillets, seasoned with salt and pepper



COOKING INSTRUCTIONS:

1. Reduce orange juice, salt and sugar until 6 tbsp remains. Cool.

2. When juice reductionis cooled, add mango, cilantro, jalapeno and pepper. Mix well and chill.

3. Grill salmon until done. Place on top of mango salsa on plate.

4. Serve with rice and vegetables.


http://www.kovr13.com/deweyrecipes/dr111699.htm

Mango Salsa

Mango Salsa [at About.com - Southern U.S. cuisine]
1 cup diced fresh mango
1/3 cup roasted red peppers, drained & diced
1/3 cup diced red onion
1 jalapeno pepper, seeded, minced
2 tablespoons fresh mint, chopped
1 tablespoon fresh lime juice
Combine all ingredients and chill. Serve with grilled fish or chicken.
Makes 1 1/2 cups.

COUSCOUS SPINACH SALAD: Daily Diabetic Recipe

COUSCOUS SPINACH SALAD

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

INGREDIENTS
- 1 cup Homemade Chicken Broth or canned reduced-sodium chicken broth
- 3/4 cup uncooked couscous
- 1/2 cup light Italian salad dressing
- 2 cups well-washed, shredded, tightly packed fresh spinach
- 12 cherry tomatoes, halved
- One 8-ounce can water chestnuts
- 1 cup well-washed, tightly packed whole fresh spinach leaves, for serving

DIRECTIONS
In a saucepan, bring the chicken broth to a boil. Stir in
the couscous and remove from the heat. Cover and let stand
for 5 minutes. Add the salad dressing. Cover and chill.

To serve, toss the coucous mixture with the shredded spinach,
tomatoes, and water chestnuts. Serve on the whole spinach leaves.

Nutritional Information Per Serving (1 cup):
Calories: 96, Fat: 1 g, Cholesterol: 0 mg, Sodium: 261 mg,
Carbohydrate: 19 g, Dietary Fiber: 2 g, Sugars: 3 g, Protein: 4 g
Diabetic Exchanges: 1 Starch, 1 Vegetable

Chicken Tikka /e Baby Spinach & Tomatoes: Dr. Weil's Recipe of the Day

Chicken Tikka with Baby Spinach and Tomatoes

2 servings

This is a very easy recipe using ginger and turmeric, two of my favorite seasonings.

Start to finish: 15minutes

8 ounces chicken breast (one large or two small breasts) boneless, skinless
= cup plain, low-fat yogurt
2 tsp garlic, chopped
2 tsp ginger root, chopped
1 tsp ground cumin
1 tsp ground turmeric
1 tbsp fresh mint or coriander, chopped (optional)
2 cups cherry tomatoes (preferably organic)
2 cups baby spinach leaves (preferably organic)

Mix the yogurt well with the garlic, ginger, spices and fresh mint. Cut chicken into fairly large chunks, about five or six pieces for each breast. Soak the chicken pieces in the yogurt mixture, turning over to make sure all parts are coated. Let the chicken sit in the fridge in the marinade for an hour or two, if possible.
Preheat the broiler. Place the chicken pieces on a lightly-oiled baking pan or piece of tinfoil, and broil for 5 minutes. Turn the chicken pieces over, add the cherry tomatoes and broil for another five minutes. (The pan should be at least 10 inches from the broiler.)
Put spinach leaves in a saucepan with < cup of boiling water. Cover tightly and steam for 3 minutes. Drain. Serve the chicken and tomatoes on a bed of spinach.
Nutritional Information:

Per serving:
364 calories
4 g total fat (1 g sat)
54 mg cholesterol
54 g carbohydrate
30 g protein
3 g fiber
128 mg sodium

casserole connoisseur's LASAGNA

A casserole connoisseur's LASAGNA: Everyday Cheapskate

I grew up in church -- and I mean that quite literally. My father the minister saw to it that his kids never missed a gathering. And when a gathering wasn't scheduled, we were still in church -- cleaning, folding bulletins or just hanging around.

I credit my upbringing for making me a connoisseur of the all-American casserole. There's just nothing quite like a potluck in the basement of a Baptist church to produce authentic casserole cuisine. As I look back now, I wonder if we were really eating or simply taking on ballast.

It's easy to see why casseroles have fallen out of favor with the weight- and health-conscious crowd. Just one serving of some casseroles can harbor an entire week's worth of carbs or Weight Watcher points. Luckily, it's easy to trim the calorie count and step up the nutritional value of almost any casserole recipe, even those typically laden with high-fat ingredients.

First, change the proportions: More vegetables, beans and whole grains; fewer sauces, cheeses and fatty meats. Next substitute reduced-fat versions of ingredients like sour cream, mayonnaise, cheese, cream cheese, salad dressing and condensed soups.

Choose the leanest meats, such as skinless chicken breast, pork loin and beef round. Or use soy-based meat substitutes. Trim all visible fat and skin from the meat you're using. Here's a fabulous casserole that's so nutritious and delicious you won't have to change a thing.

HEARTY VEGETABLE LASAGNA
1 (16-ounce) package lasagna noodles
1 pound fresh mushrooms, sliced
3/4 cup chopped green bell pepper
3/4 cup chopped onion
3 cloves garlic, minced
2 tablespoons vegetable oil
2 (26-ounce) jars pasta sauce
1 teaspoon dried basil
1 (15-ounce) container part-skim ricotta cheese
4 cups shredded mozzarella cheese
2 eggs
1/2 cup grated Parmesan cheese

Cook's note: If you don't need a large lasagna, you can make this recipe in two 8-by-8-inch baking pans. Enjoy one today and freeze the other for later.

Cook the lasagna noodles in a large pot of boiling water for 10 minutes, or until al dente. Rinse with cold water, and drain. In a large saucepan, saute mushrooms, green pepper, onion, and garlic in oil. Stir in pasta sauce and basil; bring to a boil. Reduce heat, and simmer 15 minutes.

Mix together ricotta, 2 cups mozzarella cheese and eggs. Preheat oven to 350 F. Spread 1 cup tomato sauce into the bottom of a greased 9-by-13-inch baking dish. Layer half of each of these ingredients in the following order: lasagna noodles, ricotta mix, sauce, and Parmesan cheese. Repeat layering, and top with remaining 2 cups mozzarella cheese. Bake, uncovered, for 40 minutes. Let stand 15 minutes before serving.

Yields: 12 servings
Approximate Values Per Serving: 426 calories, 18.8 g total fat:, 79 mg cholesterol; 776 mg sodium; 43.4 g total carbs; 4.1 g dietary fiber; 22.1 g protein.

Pancakes with Cottage Cheese and Fruit

These delicious pancakes are loaded with calcium.

Pancakes with Cottage Cheese and Fruit

Number of Servings: 6
Serving Size: 2 pancakes
Ingredients
Name Measure Weight
low-fat cottage cheese 2 cups ---
eggs 2 ea ---
whole-wheat flour 1/2 cup ---
unbleached white flour 1 cup ---
canola oil 1 1/2 Tbsp ---
brown sugar 2 Tbsp ---
low sugar jam 1/2 cup ---
fresh or frozen berries, thawed (any kind) 1/2 cup ---

Preparation Instructions
1 Mix the cottage cheese in a blender until smooth. Combine all ingredients except the jam and fruit in a bowl, add the cottage cheese, and mix until blended.
2 Cook on a nonstick griddle over medium heat until browned on both diees, about 5-7 minutes.
3 Meanwhile, heat the jam in a saucepan until melted. Add the fruit and heat for 2 minutes. Pour over hot pancakes to serve.


Exchanges Per Serving
1-1/2 Starch
1 Fruit
2 Lean Meat

Nutrition Information
Amount per serving
Calories 280
Calories From Fat 58
Total Fat 6 g
Saturated Fat 1 g
Cholestrol 74 mg
Sodium 348 mg
Total Carbohydrate 40 g
Dietary Fiber 2 g
Sugars 15 g
Protein 15 g

HERRING SUPREME: Daily Diabetic Recipe

HERRING SUPREME

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

INGREDIENTS
- One 12-ounce jar herring in wine sauce, rinsed,
drained, and cut into bite-size pieces
- 1/2 cup light sour cream
- 1/4 cup fat-free mayonnaise
- 2 medium carrots, peeled and shredded
- 1 medium green bell pepper, cored, seeded, and diced
- 1 medium apple, peeled, cored, and diced
- 3/4 cup chopped onion
- 1 tablespoon fresh lemon juice
- 2 teaspoons sugar
- 1 teaspoon celery seed

DIRECTIONS
Combine all the ingredients in a large bowl.
If time permits, chill several hours before serving.

Nutritional Information Per Serving (1/2 cup):
Calories: 111, Fat: 4 g, Cholesterol: 21 mg, Sodium: 244 mg,
Carbohydrate: 15 g, Dietary Fiber: 2 g, Sugars: 11 g, Protein: 4 g
Diabetic Exchanges: 1 Starch, 1/2 Fat

HERRING SUPREME: Daily Diabetic Recipe

HERRING SUPREME

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

INGREDIENTS
- One 12-ounce jar herring in wine sauce, rinsed,
drained, and cut into bite-size pieces
- 1/2 cup light sour cream
- 1/4 cup fat-free mayonnaise
- 2 medium carrots, peeled and shredded
- 1 medium green bell pepper, cored, seeded, and diced
- 1 medium apple, peeled, cored, and diced
- 3/4 cup chopped onion
- 1 tablespoon fresh lemon juice
- 2 teaspoons sugar
- 1 teaspoon celery seed

DIRECTIONS
Combine all the ingredients in a large bowl.
If time permits, chill several hours before serving.

Nutritional Information Per Serving (1/2 cup):
Calories: 111, Fat: 4 g, Cholesterol: 21 mg, Sodium: 244 mg,
Carbohydrate: 15 g, Dietary Fiber: 2 g, Sugars: 11 g, Protein: 4 g
Diabetic Exchanges: 1 Starch, 1/2 Fat

Spanish Rice Picante [AADA recipe]

Spanish Rice Picante

Recipe for Tuesday, 04/26/2005

Nothing could be easier than this recipe for spicing up plain old white rice. Use hot or mild picante sauce or salsa, depending on your taste for spiciness. This is a terrific accompaniment to Mexican favorites like tacos ad enchiladas.


Number of Servings: 4
Serving Size: 3/4 cup

Ingredients Measure Weight
chopped onion 1 cup ---
clove garlic, minced 2 ea ---
olive oil 2 tsp ---
uncooked long grain rice 1 cup ---
low-fat, low-sodium chicken broth 2 cups ---
picante sauce or salsa 1/3 cup ---
chopped tomatos 1/2 cup ---
coarsely chopped cilantro 2 Tbsp ---

Nutrition Information
Amount per serving
Calories 228
Calories From Fat 33
Total Fat 4 g
Saturated Fat 1 g
Cholestrol 0 mg
Sodium 105 mg
Total Carbohydrate 44 g
Dietary Fiber 2 g
Sugars 5 g
Protein 6 g

Preparation Instructions
Saute the onion and garlic in the oil in a small saucepan until tender, about 5 minutes.
Stir in the rice; cook 1 minute. Add the broth and picante sauce; bring to a boil. Reduce to a simmer; cover and cook 20 minutes, until the rice hs absorbed the liquid.
Add the tomato and stir to mix; cover and let stand 5 minutes. Add the cilantro and mix again.

Sticky Muffins [Diabetic Cooking for Seniors]

Sticky Muffins

Number of Servings: 2
Serving Size: 2 muffins
Ingredients
Name Measure Weight
uncooked refrigerator biscuits (3/4 oz.) 4 ea ---
orange marmalade, reduced sugar 2 Tbsp ---

Preparation Instructions
1 Heat oven to 375 degrees F. Spray 4-muffin tin with nonstick cooking spray.
2 In a small bowl, tear biscuit dough into small pieces. Stir in orange marmalade until pieces are slightly coated on all sides.
3 Spoon pieces into muffin cups, filling 2/3 full. Bake 15 minutes until puffed and light brown. Add 1 Tbsp. raisins or dried cranberries for more fiber.

Exchanges Per Serving
1 1/2 Starch

Nutrition Information
Amount per serving
Calories 125
Calories From Fat 13
Total Fat 1 g
Saturated Fat 0 g
Cholestrol 0 mg
Sodium 371 mg
Total Carbohydrate 26 g
Dietary Fiber 1 g
Sugars 7 g
Protein 2 g

This recipe is from Diabetic Cooking for Seniors, published by the American Diabetes Association.

TUNA NICOISE: Daily Diabetic Recipe

TUNA NICOISE

Yield: 6 servings (4-1/2 cups total)
Source: "The New Family Cookbook for People with Diabetes"

INGREDIENTS
- One 6-1/2 ounce can water-packed tuna, drained and flaked
- 1 medium potato (5 ounces), cooked, peeled, and cut into wedges
- 1 cup sliced mushrooms
- One 9-ounce package thawed frozen whole green beans,
or 12 ounces fresh green beans, blanched
- 1/3 cup Basic Vinaigrette, or prepared light Italian dressing
- 6 leaves leaf lettuce
- 1 large hard-cooked egg, peeled and sliced
- 2 teaspoons drained capers

DIRECTIONS
Combine the tuna, potato, mushrooms, and green beans in a large
bowl. Gently toss the dressing with the tuna mixture. Chill.

Line a pretty glass bowl with lettuce leaves; add the tuna
mixture and garnish the top with egg slices and capers.

Nutritional Information Per Serving (3/4 cup):
Calories: 148, Fat: 9 g, Cholesterol: 44 mg, Sodium: 195 mg,
Carbohydrate: 8 g, Dietary Fiber: 2 g, Sugars: 2 g, Protein: 9 g
Diabetic Exchanges: 1/2 Starch, 1 Lean Meat, 1 Fat