| Author | Topic |
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CountryMom05
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| Posted: Sat Feb 13th, 2010 08:29 pm |
Colorful Chicken Stew (Healthy Cooking)
1 (14 1/2 ounce) can Italian diced tomatoes, undrained
1 large onion, chopped
1 medium green bell pepper, chopped
1 pound boneless skinless chicken breasts, cubed
1 tablespoon cornstarch
1 teaspoon chili powder
1/4 teaspoon pepper
2 (4 ounce) cans mushroom stems and pieces, drained
2 cups cold water
2 low-sodium chicken bouillon cubes
2 medium potatoes, peeled and cut into 1/2-inch cubes
3 celery ribs, chopped
5 medium carrots, chopped
Artificial Sweetener equal to 2 teaspoon sugar
In a 5-quart crockpot, combine the first 12 ingredients.
In a small bowl, combine cornstarch and water until smooth. Stir into chicken mixture. Cover and cook on LOW for 8 to 10 hours or until vegetables are tender.
Serves 10.
Nutritional Analysis: One 1-cup serving equals: 123 calories, 209 mg sodium, 25 mg cholesterol, 16 gm carbohydrate, 11 gm protein, 1 gm fat, 3 gm fiber
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CountryMom05
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| Posted: Sat Feb 13th, 2010 08:31 pm |
Orange-topped Chops (Healthy Cooking)
1 (11 ounce) can mandarin oranges, drained
1 tablespoon vegetable oil
1/2 teaspoon ground cloves
6 (1/2-inch thick) pork chops
Pepper, to taste
In a skillet, brown pork chops on both sides in oil. Top with oranges; sprinkle with cloves and pepper. cover and simmer for 35 minutes or until meat juices run clear.
Serves 6.
Nutritional Analysis: One serving equals 167 calories, 39 mg sodium, 52 mg cholesterol, 6 gm carbohydrate, 11 gm protein, 7 gm fat
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CountryMom05
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| Posted: Sun Feb 14th, 2010 10:52 pm |
Lemon Pudding Cake
(makes 8 servings)
3 tablespoons margarine, melted
5 tablespoons fructose, whirled in a food process or blender for 10 seconds
6 tablespoons egg substitute
Grated zest of 1 lemon
1/2 cup fresh lemon juice
1 cup skim milk
1/3 cup unbleached all-purpose flour
3 large egg whites, at room temperature
Pinch cream of tartar
Preheat oven to 325° degrees.
In a medium bowl, beat melted margarine, fructose, and egg substitute until creamy and light. Add lemon zest, juice, and milk. Gradually stir in flour, mix until well blended.
In a clean medium bowl, beat egg whites with cream of tartar until egg whites hold stiff peaks. Stir one-quarter of the beaten egg whites into lemon mixture to lighten it. Gently fold in remaining egg whites, mixing until just incorporated. Pour batter into a 1-quart soufflé dish. Set dish in a larger baking dish and pour hot water into pan to reach halfway up sides of soufflé dish. Bake until set, about 35 to 40 minutes.
Serve warm, spooning some pudding over cake.
Per serving:
=
109 calories (39% calories from fat)
4 g protein
5 g fat (0.9 g saturated fat)
12 g carbohydrate
Trace dietary fiber
1 mg cholesterol
117 mg sodium
Diabetic exchanges:
=
1 carbohydrate (bread/starch)
1 fat
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CountryMom05
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| Posted: Sun Feb 14th, 2010 10:54 pm |
Tiny Blueberry Pancakes
(makes 1 serving)
1/3 cup nonfat buttermilk pancake mix
1/4 cup skim milk
Butter-flavored cooking spray
1/3 cup fresh blueberries
1/4 cup sugar-free maple syrup, warmed
Mix pancake mix and skim milk according to package directions.
Lightly coat a nonstick griddle or skillet with cooking spray. Place over medium-hot heat.
Ladle 1/4 cup of pancake batter onto the hot griddle. Sprinkle the top of each pancake with a few of the blueberries. Cook until bottom is lightly browned, about 2 minutes. Turn and cook the other side. Transfer to a warmed plate and pass the syrup to pour over the pancakes.
Per serving:
=
205 calories (0% calories from fat)
6 g protein
0 fat (0 saturated fat)
47 g carbohydrates
5 g dietary fiber
1 mg cholesterol
428 mg sodium
Diabetic exchanges:
=
3 carbohydrate (2 1/2 bread/starch, 1/2 fruit)
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CountryMom05
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| Posted: Sun Feb 14th, 2010 11:05 pm |
Skinny Coffee Cooler
1 cup freshly brewed coffee, cooled
1/4 cup Fat Free International Delight® French Vanilla
Ice cubes
Fat-free whipped topping
Orange slice
Combine coffee and Fat Free International Delight French Vanilla and pour over ice. Top with a dollop of fat-free whipped topping and garnish with an orange slice. Enjoy.
Serving size: One Serving
Source: International Delight Coffee Creamer
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CountryMom05
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| Posted: Thu Feb 18th, 2010 08:44 pm |
Baked Potato Pancakes
Makes about 16 pancakes or 8 servings
Canola oil cooking spray
6 medium Yukon Gold potatoes, peeled
2 large carrots, scraped
1/4 cup all-purpose flour
1/4 cup flat-leaf parsley, finely minced
1/4 cup green onion, finely chopped
2 large eggs, beaten
1 Tbsp. canola oil
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
reduced-fat sour cream or applesauce (optional)
Preheat oven to 450 degrees. Spray large non-stick baking sheet with oil
spray. Coarsely grate potatoes and carrots. Place them in large sieve.
Set sieve into a large bowl so it nestles securely. Squeeze vegetables
to wring out as much liquid as possible. If vegetables still feel wet
pat dry with paper towels then transfer them to a mixing bowl. Stir in
flour, parsley, onion, eggs, oil, salt and pepper, making sure
ingredients are well combined. Spoon small mounds of the mixture on the
baking sheet to form 2 1/2-inch pancakes leaving 1 inch between each.
Bake latkes until golden brown 6 to 8 mins per side turning once with
spatula. Pancakes can also be made in a pan, preferably non-stick with a
light coating of canola oil spray on the bottom. Heat pan to high then
reduce to medium or medium-high heat. Transfer cooked pancakes to warm
plates or a serving platter and serve at once. If desired serve with
low-fat sour cream or applesauce.
Nutritional Info (Per Serving) Cals 251 Protein 6g Sod 185mg Fat 3g
Carbs 50g
Exchanges: 3-1/2 Starch/Bread, 1 Lean Meat
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CountryMom05
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| Posted: Thu Feb 18th, 2010 08:45 pm |
Turkey Meatloaf
Makes 5 servings
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Preheat oven to 350 degrees. Combine all ingredients except 3
tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch
non-stick loaf pan. Bake 1 hr uncovered. Remove from oven. Spread the 3
tablespoons ketchup on top if desired. Cover lightly with foil and let
meatloaf rest 10 mins. Cut into slices and serve.
Nutritional Info (Per Serving) Cals 278 Protein 24g Sod 420mg Fat 10g
Carbs 23g
Exchanges: 1 Bread/Starch, 3 Lean-Meat
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CountryMom05
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| Posted: Thu Feb 18th, 2010 08:46 pm |
ROASTED FLORETS
Yield 4 servings
8 cups bite-size cauliflower or broccoli florets (about 1 head), sliced
2 tablespoons extra-virgin olive oil
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
Lemon wedges (optional)
Preheat the oven to 450 degrees F. Place florets in a large bowl with
oil, salt and pepper and toss to coat. Spread out on a baking sheet.
Roast the vegetables stirring once until tender-crisp and browned in
spots 15 to 25 mins. Serve hot or warm with lemon wedges if desired.
Nutritional Info Per Serving (1 cup) Cals 113, Fat 7g, Chol 0mg, Carb
11g, Protein 4g, Fiber 5g, Sod 351mg
Diabetic Exchanges: 2 Vegetable, 1-1/2 Fat
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CountryMom05
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| Posted: Thu Feb 18th, 2010 08:47 pm |
Toasty Oatmeal Vegetable Soup
Makes 6 servings
1 cup rolled oats (not quick-cooking or instant)
1 Tbsp. canola oil
1 large onion, chopped
1-3 cloves of garlic (to taste),finely minced
1 large tomato, seeded and chopped
1 carrot, diagonally cut into 1/4-inch slices
6 cups fat-free, reduced-sod chicken or vegetable broth
1/2 cup finely chopped fresh parsley
Salt and freshly ground black pepper, to taste
In a large heavy skillet over medium heat toast raw oatmeal stirring
constantly until oatmeal is lightly browned about 3 to 5 mins. (Oatmeal
burns easily so watch carefully) Immediately transfer oatmeal to a small
bowl and set aside.
In large pot heat oil until hot. Add onion reduce heat to medium and
stirring frequently sauté onion until soft and pale gold. Add garlic
and continue sautéing a few mins more. Dont allow onion or garlic to
burn. Add vegetables and broth. Bring soup to a boil. reduce heat to a
simmer and cook about 10 mins. Add oatmeal. Simmer 2 mins more or until
oatmeal is tender. Add parsley and salt and pepper to taste.
Serve immediately.
Nutritional Info (Per Serving) Cals 100 Protein 5g Sod 589mg Fat 3g
Carbs 14g
Exchanges: 1 Bread/Starch, 1 Lean-Meat
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CountryMom05
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| Posted: Thu Feb 18th, 2010 08:49 pm |
GLAZED MINI CARROTS
Yield 4 servings
3 cups mini carrots (1 pound)
1/3 cup water
1 tablespoon honey
2 teaspoons butter
1/4 teaspoon salt, or to taste
1 tablespoon lemon juice
Freshly ground pepper to taste
2 tablespoons chopped fresh parsley
Combine carrots, water, honey, butter and salt in a large skillet. Bring
to a simmer over medium-high heat. Cover and cook until tender 5 to 7
mins. Uncover and cook stirring often until the liquid is a syrupy glaze
1 to 2 mins. Stir in lemon juice and pepper. Sprinkle with parsley and
serve.
Nutritional Info Per Serving (1/2 cup) Cals: 74, Fat: 2g, Chol 5mg, Carb
14g, Protein: 1g, Fiber 2g, Sod 236mg
Diabetic Exchanges: 2 Vegetable
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CountryMom05
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| Posted: Thu Feb 18th, 2010 08:51 pm |
BISTRO STEAK
Yield 6 servings
1-1/2 pounds 1-inch-thick bone-less beef top sirloin steak
2 tablespoons light may
1 tablespoon Dijon-style mustard
1 teaspoon dried tarragon
1/4 teaspoon black pepper
Preheat the broiler. Coat a broiler pan or rimmed baking sheet with
nonstick cooking spray. Place the steak on the broiler pan.
In a small bowl combine the remaining ingredients mix well. Spread the
mixture over the steak coating well. Broil for 12 to 15 mins for
medium-rare or to desired doneness beyond that turning halfway through
the cooking. Thinly slice and serve.
Nutritional Info Per Serving (1/6 of recipe): Cals 158, Fat 7g, Chol
66mg, Sod 149mg, Carb 1g, Dietary Fiber 0g, Sugars 0g, Proten 22g
Diabetic Exchanges 3 Lean Meat
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CountryMom05
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| Posted: Fri Feb 26th, 2010 03:17 pm |
CHICKEN A L ORANGE
Yield: 5 servings
1 chicken (about 3 pounds), cut into 10 pieces and skin removed
1/2 teaspoon salt
1/2 cup orange marmalade
1 can (11 ounces)mandarin oranges, drained
1/8 teaspoon ground red pepper
Preheat the oven to 350 degrees F. Coat a 9" x 13" baking dish with
nonstick cooking spray. Place the chicken in the baking dish. Season
with the salt and bake for 35 mins drain liquid from the baking dish. In
a small bowl combine the remaining ingredients then pour over the
chicken. Bake uncovered for 20 to 25 mins or until no pink remains in
the chicken and its juices run clear.
Nutritional Info Per Serving (1/5 of recipe) Cals 258, Fat 7g, Chol
77mg, Sod 326mg, Carb 25g, Dietary Fiber 1g, Sugars 18g, Protein 26g
Diabetic Exchanges: 1-1/2 Carb, 3 Lean Meat
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CountryMom05
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| Posted: Fri Feb 26th, 2010 03:17 pm |
Perfection Salad
Yield: 12 servings
Serving Size: 1/12 of recipe
1 can (8 ounces) unsweetened crushed pineapple in juice, undrained
1 package (0.6 ounces) sugar-free lemon, lime or orange-flavored gelatin
1/4 teaspoon salt
1-1/2 cups thinly sliced, or shredded, cabbage
1/2 cup chopped celery
1/2 cup shredded carrot
1/4 cup chopped red, or green, bell pepper
1/4 - 1/2 cup sliced pimiento-stuffed olives
Lettuce leaves
3/4 cup fat-free mayo
Drain pineapple, reserving juice. Prepare gelatin in large bowl
according to pkg directions, adding salt and using reserved pineapple
juice as part of the liquid. Mix pineapple, cabbage, celery, carrot,
bell pepper, and olives into gelatin mixture. Pour into ungreased
13x9-inch baking dish. Refrigerate until firm 4 to 5 rs. Cut salad into
squares arrange on lettuce-lined plates. Top each serving with a
tablespoon of mayo
Nutritional Info (Per Serving) Cals 36 Protein 1.1g Sod 265mg Chol 0mg
Fat 0.4g Carbs 6.9g
Exchanges: 1 Vegetable
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CountryMom05
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| Posted: Fri Feb 26th, 2010 03:21 pm |
CAESAR SALAD Yield: 1 cup
1/2 cup light mayo
1/3 cup low-fat (1%) milk
1-1/2 teaspoons Dijon-style mustard
1 tablespoon lemon juice
1/4 cup grated Parmesan cheese
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon black pepper
1 large head romaine lettuce, washed and torn into bite-sized pieces
In a medium bowl combine all the ingredients except the romaine whisk
until smooth and creamy. Place the romaine in a large salad bowl and
toss with the dressing. Serve immediately.
Nutritional Info Per Serving (1 cup): Cals: 55, Fat: 4g, Chol: 6mg, Sod:
193mg, Carb: 2g, Dietary Fiber: 0g, Sugars: 1g, Protein: 2g
Diabetic Exchanges: 1 Vegetable, 1 Fat
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CountryMom05
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| Posted: Fri Feb 26th, 2010 03:22 pm |
Diabetic Gooey Tuna Dogs
makes 2 servings
1 2-ounce can water-packed tuna drained
1 tablespoon dill pickle relish
2 scallions, white part only, chopped
2 tablespoons shredded reduced-fat Cheddar cheese
1 tablespoon (15 ml) reduced-fat mayo
2 hot dog buns
In a small bowl flake tuna with a fork. Stir in dill
pickle relish, scallion, cheese and mayo.
Partially open hot dog buns and fill each with half of the tuna mixture.
Wrap each filled bun with microwave-safe plastic wrap or waxed paper.
Microwave on MEDIUM (50% power for 90 secs or until cheese melts.
Carefully unwrap the buns and cut in half or leave whole. Serve warm.
Per serving: 187 cals (29% cals from fat), 11g protein, 6g total fat
(1.9g sat fat), 21g carb, 1g dietary fiber, 14mg chol, 500 mg sod
Diabetic exchanges 1 lean meat, 1 1/2 carb (1 1/2 starch)
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