| Home | First Posted Nov 9, 2008 Jan 21, 2020 | |
Healthy and Tasty Recipes
Helpful sites for Healthy Eating
The following sites are the ones that I use the most for preparing our meals. I went to a nutritionist 4 times and found it to be information that I already knew. The benefit of those 4 visits was to wear a pedometer and walk 10,000 steps a day. That was really expensive information and if I had bothered to use the internet that info is easily available. I also kept a food diary which I have been doing forever. Weighing and measuring foods is also important until you know the portions and measurements. Again, I have done that routinely throughout my life. My family is full of diabetics so I try to keep it away!!! Once I made up my mind to be really serious about losing that last 10 pounds it really was not difficult. For me knowing the benefits of that endeavor was enough. A "task master" was not necessary. She just made me feel bad about myself! The weight loss and feeling healthier is its own reward. When my doctor told me that I was a prediabetic and needed to lose that last 10 pounds now--I got the message! The sites and recipes below are the those that I have found to be useful for me. I have been doing the South Beach Eating plan ever since the book came out. I am no stranger to it. It reminded me of the early diabetic exchange diets that were ever present in our household when I was growing up. The maintenance phase of that book seemed to be very close. Of course, always check with your doctor--I did and do on a continuing basis. Shown on the above web site, Everyday Health, there are many excellent recipes with a key showing specific symbols for each recipe. The symbols represent a variety of information and are identified, as such. For example, Quick Info: Contains Dairy, Contains Eggs, Contains Nuts, Contains Red Meat, Contains Shellfish, Contains Wheat/Gluten, Quick Recipe, No-Prep Meal, Favorites Good for Leftovers, Vegetarian, Low Salt, Diabetes Friendly, Heart-Healthy, GERD Friendly. South Beach Recipes is another source for excellent recipes. Splenda Recipes has an excellent web site that provides diabetic friendly and healthful recipes. Diabetic Living has excellent recipes, of all kinds, as well.
Category List Alphabetically
Appetizers
The recipes that I show below we have tried and enjoyed. I will continue to add to this list.
Breakfast Recipes
Deb's Basic Pancake Batter
Ingredients:
Preparation: 2. Drop batter on a cooking surface treated with PAM. Cook batter until a golden brown. I use an electric teflon skillet sprayed with PAM. It works really well and I can cook 4 regular size pancakes at a time.
Deb's French Toast
3 large egg(s) or 3/c cup egg substitute (I use the egg substitute) Preparation: In a large bowl, whisk together the eggs, milk, vanilla extract, and cinnamon. Spray a nonstick pan with cooking spray such as PAM, and heat it over the stove on medium or use an electric skillet which I find easier to control. Dip the bread slices into the egg batter and place them in the pan. Cook one side until golden, then turn the slices over and cook the remaining side until golden. Sprinkle with Splenda white or brown sugar. I also will use Smuckers sugar free jams, as well, for a change. Deb's Corn Muffins
Ingredients:
Preparation: 2. In a medium mixing bowl, whisk eggs. Add buttermilk and oil; mix well. 3. Add whatever your imagination or taste has decided along with the cheese to dry ingredients and toss well to coat. 4. Add any remaining ingredients. The batter may be lumpy or thick. 5. Spray a muffin pan with PAM, or line with paper muffin cups. Fill muffin cups 2/3 full. Bake for 25 minutes or until golden brown. Banana Ginger Muffins
Nutritional Info (Per serving): Calories: 156, Saturated Fat: 0g, Sodium: 83mg, Dietary Fiber: 2g, Total Fat: 3g, Carbs: 28g, Sugars: 7g, Cholesterol: 18mg, Protein: 5g 1. Preheat the oven to 350 degrees F. Combine the flours, baking powder, and cinnamon in a medium bowl. In a large bowl, combine the remaining ingredients and mix well. Slowly add the dry ingredients to the large bowl and mix until blended. Do not over beat. 2. Pour the batter into 12 nonstick muffin cups and bake for 20-25 minutes. Remove muffins from oven and let cool slightly. Remove muffins from pan and let cool completely. Raisin-Carrot Muffins Recipe
Nutritional Info (Per serving): Calories: 146, Saturated Fat: 1g, Sodium: 167mg, Dietary Fiber: 2g, Total Fat: 4g, Carbs: 24g, Cholesterol: 14mg, Protein: 4g
Prep Time: 30 mins, Cook Time: 20 mins, Total Time: 50 mins Preparation:
1. Preheat oven to 400 Degrees F. Lightly grease sixteen 2 1/2-inch muffin cups or line with paper bake cups. In a small bowl, pour enough boiling water over raisins or currants to cover; set aside. Healthy Crepes, Makes 1 serving
Ingredients:
1 egg Instructions: Beat the egg and stir in the crumbled farmer cheese and Splenda or All Fruit. Spray a nonstick omelet pan with cooking spray and fry the mixture. Enjoy.
Muffins on the Run (Cook and freeze) You can just use your imagination to make these "Muffins on the Run." Use ingredients that you like. Makes 6 cups
Ingredients:
Instructions: I freeze these and take them out before leaving the house. I use them for snacks, breakfast and lunch. You can use a microwave to heat them up if you have one available. I put them in plastic wrap before microwaving them. Microwave ovens have difference watts so you will have to figure that out. Mine is 800 watts and I microwave them for 30 seconds on high. Smoked Salmon Frittata (Phase 1) South Beach Diet Description: Instead of the usual bagels and lox, serve this tasty, elegant frittata at your next brunch. Or, for a more traditional take on an omelet, try substituting 1 cup of broccoli florets for the asparagus and 2 ounces of ham for the salmon.
Ingredients:
Instructions: To soften the sun-dried tomatoes, place them in a bowl and cover them with hot water; let stand 30 minutes. Boil 1-inch of water in a large skillet. Add the asparagus and cook, uncovered, until tender-crisp. Heat an ovenproof 8-inch skillet (coated with cooking spray) over medium-high heat until hot. Add the olive oil and sauté the onion until soft. Add the asparagus and sun-dried tomatoes. Add the smoked salmon and remove from the heat. Preheat the broiler. Combine the egg substitute, water, dry milk, marjoram, and pepper. Pour over the salmon mixture. Cover and cook over medium-low heat for 7 minutes or until the bottom is set and the top is slightly wet. Place the skillet under the broiler 4 to 6 inches from the heat source until the top of the frittata is puffed and set, 2-3 minutes. Top with fat-free sour cream, marjoram, and chives, if desired. Slice into wedges and serve immediately. Serves 2
Nutritional Information: 241 calories, 11 g total fat (2 g sat), 5 mg cholesterol, 18 g carbohydrate, 19 g protein, 4 g fiber, 730 mg sodium Artichokes Benedict (Breakfast, lunch or dinner) South Beach Diet Makes 2 servings Ingredients:
2 medium artichokes Instructions: Wash the artichokes. Cut off the stems at the base, and remove the small bottom leaves. Stand the artichokes upright in a deep saucepan filled with 2 to 3 inches of salted water. Cover and boil gently, 35 to 45 minutes. Turn the artichokes upside down to drain. Spread the artichoke leaves open like flower petals. With a spoon, carefully remove the center petals and the fuzzy center from the artichoke bottoms and discard. Keep the artichokes warm. (Instead of all this prep I use artichoke hearts instead. It may not be as pretty, but it is much easier to prepare. I put the Canadian bacon on the bottom, slice the artichoke heart and put it on the Canadian bacon, then put the poached egg on top of that. I also add a little bit of paprika on top of the poached egg)
Brown the Canadian bacon in a skillet, and poach the eggs in boiling salted water. Place a bacon slice in each artichoke. Top with a poached egg and 2 tablespoons of Mock Hollandaise Sauce. Serve immediately. Mock Hollandaise Sauce Ingredients:
1/4 cup liquid egg substitute Instructions: In a 1-cup microwavable liquid measure, combine the egg substitute and the spread. Microwave on low (20 percent) for 1 minute, stirring once halfway through cooking, until the spread is softened. Stir the lemon juice and mustard into the egg substitute mixture. Microwave on low for 3 minutes, stirring every 30 seconds, until thickened. Stir in the pepper. If the mixture curdles, transfer to a blender and process on low speed for 30 seconds, until smooth.
Nutritional information: 227 calories, 12 g total fat (3 g sat), 225 mg cholesterol, 16 g carbohydrate, 18 g protein, 8 g fiber Appetizers
A Savory Satay Dish (South Beach Diet) Pork Satay (Phase 1) Description: This tasty satay dish turns dinner into a festive event. The pork can be broiled or grilled; if you don't have skewers, just broil the meat without them.
Serves 4 Special equipment: 4 metal skewers
Instructions: Whisk together peanut butter, water, vinegar, soy sauce, garlic, and red-pepper flakes in a mixing bowl. Place pork in a separate mixing bowl, add 3 tablespoons of the peanut butter sauce, and toss to combine. Reserve remaining sauce. Thread pork onto skewers and broil 4 minutes per side. Place remaining sauce in dipping cups and serve with pork.
Nutritional information per serving: 360 calories, 18 g fat (5 g sat), 5 g carbohydrates, 42 g protein, 1 g dietary fiber, 420 mg sodium Main Courses
Barley Risotto With Spinach and Parmesan (Phase 2) Serves 4-6 Ingredients:
2 teaspoons extra-virgin olive oil Instructions: Warm oil in large, heavy nonstick saucepan over medium-low heat. Add onion; cook 4 minutes, stirring. Add barley and thyme; stir to coat. Season with salt and pepper. Add 1 cup of the broth; bring to a simmer. Cook 10 minutes, stirring often. Stir in remaining 3 cups broth. Cook 30 minutes, stirring occasionally. Add spinach, breaking up chunks with a wooden spoon. Cook 5 to 8 minutes, until warmed through and barley is tender yet chewy. Serve hot, garnished with cheese. Nutritional Information per serving: 180 calories, 4 g fat (1 g sat), 26 g carbohydrate, 11 g protein, 661 mg sodium, 4 mg cholesterol
Chicken Breasts With Stuffed Spinach and Goat Cheese South Beach Diet, Phase 1Prep time:15 minutes, Cook time:15 minutes, Serves 4
Ingredients:
Instructions: Heat 2 teaspoons of the oil in a large ovenproof skillet over medium heat. Add garlic and cook, stirring constantly, until fragrant, about 30 seconds. Stir in spinach and cook, stirring constantly, until spinach is wilted and liquid evaporates, about 2 minutes. Season the spinach well with salt and pepper and transfer to a plate. Wipe skillet dry with paper towels. Beginning at the thickest end of 1 chicken breast, carefully insert a sharp knife into center and cut a pocket as evenly as possible, leaving a 1-inch border on three sides. Repeat with remaining breasts. Open each pocket, sprinkle with salt and pepper, then fill evenly with goat cheese and spinach. Seal each with two toothpicks and season outside with salt and pepper. Heat the remaining oil in the same skillet over medium-high heat. Add chicken and cook, turning once, until well browned on both sides, about 3 minutes per side. Transfer the skillet to the oven and bake until juices run clear, about 8 minutes. Serve hot. Nutritional Information: 280 calories, 10 g total fat (3 g sat), 3 g carbohydrate, 42 g protein, 1 g fiber, 390 mg sodium
White Chipotle-Chicken Chili Description: Chipotle peppers are jalapeños that have been dried and smoked. They come canned, packed in adobo (a tomato-based sauce); you can find them in the Hispanic or ethnic-foods aisle of your market. Beware: Unless you like your chili super-hot, remove the seeds from the peppers before adding. Ingredients:
1 tablespoon extra-virgin olive oil Instructions: Warm oil in a large saucepan or Dutch oven over medium-low heat. Add onion; cook 4 minutes, stirring. Push onions to one side; add chicken to skillet and sprinkle with chili powder, cumin, salt, and pepper. Cook 5 minutes, stirring. Increase heat to medium-high. Add 2 cans of beans and draining liquid, 1 1/4 cups broth, and chipotle; bring to a simmer. Cook 10 minutes, until chicken is cooked through. Meanwhile, combine remaining 1 can of beans and 3/4 cup broth in bowl of food processor. Puree until smooth, then add to soup in pot, along with fat free half-and-half. Simmer a few minutes, stirring, until ingredients are warmed through and flavors incorporate. Serve hot; garnish with cheese and cilantro. Nutritional information per serving: 360 calories, 5 g total fat (1 g sat), 85 mg cholesterol, 33 g carbohydrate, 41 g protein, 8 g fiber, 671 mg sodium I follow this recipe, however, because I am a lazy cook, instead of all the sauteeing, etc., I use a crock pot and just throw everything into the crock pot and cook it on low all day. Also, I use canned chicken chunks that I buy at COSTCO, drain the liquid, and dump the contents into the pot. Veal Roast/4 servings Nutritional Info/per serving: Calories: 260, Saturated Fat: 1g, Sodium: 397mg, Dietary Fiber: 3g, Total Fat: 4g, Carbs: 21g, Sugars: 5g, Cholesterol: 116mg, Protein: 34g Exchanges: Vegetable: 1, Starch: 1, Lean Meat: 4 ; Carb Choices: 1.5
Ingredients:
Preparation: 2. Place the veal in the pan and press the rosemary, thyme . Surround the roast with the vegetables if you decide to add them. Add 1/2 cup water and the wine. Cover. If your roasting pan does not have a cover use tin foil. Roast for about 2 hours, or until the veal is tender. If necessary, add water to the pan to keep the roast moist and prevent from burning. 3. Remove the roast but cover it with foil to keep it warm. Using a spoon, skim the fat from the pan juices. The juices can be used as a gravy. The gravy can be thickened with flour or fat-free half and half if you wish. I often add mushrooms to the gravy, as well. 4. Let veal roast rest, covered for a few minutes. Slice.
5. Top the veal with juices. Add vegetables or serve with a salad.
Ham With Blueberry Sauce Recipe This recipe can be found by following this link: Everyday Health Managing Diabetes
Recipe Source: American Diabetes Association
Nutritional Info (Per serving): Calories: 224, Saturated Fat: 2g, Sodium: 1463mg, Dietary Fiber: 1g, Total Fat: 6g, Carbs: 12g, Sugars: 9g, Cholesterol: 60mg, Protein: 27g, Exchanges: Fruit: 1, Lean Meat: 4, Fat: 0.5
2 pounds ham, fully cooked, center slice, cut 1-inch thick Note: When I prepare this recipe I use Smucker's sugar free jams and Splenda Brown Sugar. That cuts down even further on the sugar content. Preparation: l. Preheat the oven to 350 degrees. 2. Trim the fat from the edge of the ham slice, if necessary. Place the ham slice on a rack in a shallow baking pan and bake for 30 minutes. In a small saucepan, combine the cornstarch or arrowroot powder and water. 3. Stir in the apricot jam, brown sugar, wine, and lemon juice. Cook over medium-low heat for 5 to 6 minutes until the sauce is thickened and bubbly. Stir in the blueberries and cook 2 to 3 minutes.
4. Spoon the sauce over the ham and serve. 20-Minute Chicken Creole Recipe Nutritional Info (Per serving): Calories: 255, Saturated Fat: 0.5g, Sodium: 465mg, Total Fat: 3g, Cholesterol: 100mg
Ingredients:
Preparation: 2. Cook chicken in hot skillet, stirring, for three to five minutes, or until no longer pink. Reduce heat. 3. Add tomatoes and their juice, low-sodium chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to a boil, then reduce heat and simmer, covered, for 10 minutes. 4. Serve over hot cooked rice or whole-wheat pasta.
Recipe Source: The National Heart, Lung and Blood Institute (NHLBI). The NHLBI does not recommend or endorse any company advertised on this site. Everyday Health
Crab Cakes Nutritional Info (Per serving): Calories: 123, Saturated Fat: 1g, Sodium: 364mg, Dietary Fiber: 0g, Total Fat: 5g, Carbs: 5g, Sugars: 1g, Cholesterol: 101mg, Protein: 12g Exchanges: Starch: 0.5, Lean Meat: 2, Fat: 0.5, Carb Choices: 0.5
1/2 pounds crab meat, flaked; fresh, frozen, or canned and drained
Preparation: 2. In a medium bowl, combine the crab meat, mustard, margarine, egg, lemon juice, Worcestershire sauce, salt, pepper and pepper sauce. Add 1/4 cup of the bread crumbs; mix well. If time permits, chill for an hour or more. 3. Shape the crab mixture into 4 patties about 3/4-inch thich (use about 1/2 cup mixture for each). Pat the remaining bread crumbs on all surfaces of the crab cakes; place the cakes on the prepared cookie sheet.
4. Bake for 20 to 25 minutes, until lightly browned, turning the cakes midway through the cooking time. Serve with lemon wedges.
Turkey and White Bean Chili-Recipe from The South Beach Diet Quick & Easy Cookbook.
Description: 2 (1 1/4-cup) servings, Prep time: 10 minutes, Start to finish: 30 minutes Ingredients:
1/2 tablespoon extra-virgin olive oil Instructions: Heat oil in a large saucepan over medium-high heat. Add onion and cook, stirring occasionally, until softened, about 5 minutes. Add garlic and cook 1 minute more. Add turkey, chili powder, and cumin; cook, stirring often, until turkey is no longer pink inside, about 5 minutes. Add beans, tomatoes with juice, and broth; bring to a boil. Reduce heat to medium-low, cover, and simmer until flavors blend, about 15 minutes. Season with salt and pepper to taste and serve. (I make this in a crock pot and use ground turkey)
Nutritional information: 260 calories, 5 g total fat (0.5 g sat), 21 g carbohydrate, 34 g protein, 6 g fiber, 500 mg sodium Deb's Tilapia Crusted With Pecans
Ingredients:
Preparation:
Flounder With Parmesan Crust
Nutritional Info (Per serving): Calories: 122, Saturated Fat: 1g, Sodium: 166mg, Dietary Fiber: 0g, Total Fat: 2g, Carbs: 1g, Sugars: 1g, Cholesterol: 62mg, Protein: 23g
Recipe Source: "ADA Cookbooks"® American Diabetes Association ®
1 1/2 pounds fish, flounder, filets, in 4 pieces Preparation:
1. Preheat the broiler and prepare the broiler pan with nonstick pan spray. Arrange the fish on the broiler pan. Lemon Herb Tilapia With Zucchini Everyday Health Nutritional Info (Per serving): Calories: 155, Saturated Fat: 2g, Sodium: 217mg, Dietary Fiber: 1g, Total Fat: 6g, Carbs: 5g, Sugars: 2g, Cholesterol: 76mg, Protein: 23g, Exchanges: Vegetable: 1, Lean Meat: 3, Fat: 0.5, Carb Choices: 0.5
1/2 cup lemon juice
Preparation:
1. Preheat oven to 400 degrees F. Combine lemon juice, garlic, and herbs in a medium bowl. Add fish; cover and marinate in the refrigerator for 15 minutes. Pasta Primavera, Spaghetti with Veggies Everyday Health/Managing Diabetes
Nutritional Info (Per serving): Calories: 225, Saturated Fat: 1g, Total Fat: 6g, Cholesterol: 2mg, Exchanges: Vegetable: 1, Starch: 2, Fat: 1
"ADA Cookbooks"® American Diabetes Association ®
Serves 6 Preparation:
1. Cook the spaghetti according to the package directions, omitting salt; drain well. Vegetables Made With A Lift!
Indian-Spiced Eggplant and Cauliflower Stew Nutritional Info (Per serving): Calories: 198, Saturated Fat: 1g, Sodium: 605mg, Dietary Fiber: 8g, Total Fat: 6g, Carbs: 31g, Cholesterol: 0mg, Protein: 6g Carb Choices: 1.5 Ingredients:2 tablespoon curry powder, preferably hot Madras 1 teaspoon Garam Masala 1 teaspoon mustard seed 2 tablespoon oil, canola 1 large onion(s), sliced 2 clove(s) garlic, minced 1 teaspoon ginger, fresh, finely grated 3/4 teaspoon salt 1 pounds eggplant, cut into 1-inch chunks 3 cup(s) cauliflower, florets 15 ounce(s) tomatoes, diced 15 ounce(s) beans, garbanzo (chickpeas), rinsed 1/2 cup(s) water 1/2 cup(s) yogurt, fat-free plain, optional Preparation Heat a Dutch oven over medium heat. Add curry powder, garam masala and mustard seeds and toast, stirring, until the spices begin to darken, about 1 minute. Transfer to a small bowl. Add oil, onion, garlic, ginger and salt to the pot and cook, stirring, until softened, 3 to 4 minutes. Stir in eggplant, cauliflower, tomatoes, chickpeas, water and the reserved spices. Bring to a simmer. Cover, reduce heat and cook, stirring occasionally, until the vegetables are tender, 15 to 20 minutes. Orange-Ginger Sweet-Potato Casserole South Beach Diet Makes 6 servings Tip: The potatoes can be baked two days in advance. When they’re cool, scrape the flesh from the skin and refrigerate in an airtight container.
Ingredients:
Instructions: From orange, grate 1 tablespoon zest. When potatoes are cool enough to handle, scoop flesh from skins into bowl of food processor. Add orange zest, ginger, and salt and pepper; process to combine. Taste; add sugar substitute as desired. Add yolks to mixture; process to combine. With motor running, pour milk through feed tube and process until blended. Coat a 1 1/2-quart casserole with nonstick cooking spray. Spoon in potato mixture and spread to an even layer with a spatula. Sprinkle evenly with pecans. Bake 30 minutes, until casserole is hot and pecans are browned.
Nutritional information: 156 calories, 7 g total fat (1 g sat), 69 mg cholesterol, 22 g carbohydrate, 4 g protein, 4 g fiber, 41 mg sodium
Roasted Brussels Sprouts With Pearl Onions and Fresh Thyme An onion's distinctive smell and taste enhance the natural flavors of almost any vegetable. Onions also contain plant chemicals that may improve blood pressure and cholesterol levels. Why not liven up your next meal with onions? Try this hearty, savory side dish to complement a marinated chicken breast or lean, tender pork loin. Makes 8 servings Description The secret to savory brussels sprouts is to brown them first, then roast until just tender, not mushy. This may mean you have to test a sprout a few times, using a sharp paring knife, to see if it's done.
Ingredients:
1 tablespoon extra-virgin olive oil Instructions: Preheat oven to 350ºF. Warm oil in large, heavy ovenproof skillet over medium heat. Add sprouts; cook 5 minutes, stirring, until slightly golden. Add onions; cook 2 minutes, stirring, until golden. Pour broth into skillet to reach halfway up vegetables. Stir in thyme, salt, and pepper. Bring broth to a simmer; transfer skillet to oven. Roast 15-20 minutes, until a sharp knife easily slides through a sprout. Transfer to serving bowl; serve hot. Make-ahead tip: Sprouts can be trimmed 1 day in advance. Cook the sprouts and onions just before serving.
Nutritional information: 70 calories, 2 g total fat (0 g sat), 5 mg cholesterol, 10 g carbohydrate, 4 g protein, 4 g fiber, South Beach Diet Broiled Asparagus With Lemon-Shallot Dressing In addition to being a quick-cooking vegetable, asparagus is incredibly rich in nutrients, such as folic acid, vitamin C, fiber, and a variety of antioxidants. This flavorful recipe is a perfect accompaniment to lean meat or fish. Description: Broiling lends a lightly caramelized taste to the asparagus, while the drizzle of tangy shallot vinaigrette adds the right flavor contrast. To trim the asparagus, slice off just the end of the tough stem. Makes 4 servings, Start to finish: 30 minutes
Ingredients:
Instructions: In a small bowl, whisk shallot, lemon juice, lemon zest, tarragon, mustard, a tablespoon of water, and the remaining 2 teaspoons of oil. Drizzle over asparagus; season with salt and pepper and serve hot.
Nutritional information: Indian Lentils and Spinach Ingredients:
cooking spray Preparation: 1. Coat an unheated large nonstick saucepan with nonstick cooking spray. Preheat over medium heat. Add sweet pepper, onion, garlic, and curry powder to hot saucepan; cook for 1 minute. 2. Stir in lentils, vegetable broth, the water, and black pepper. Bring to boiling; reduce heat. Cover and simmer about 30 minutes or until lentils are tender and most of the liquid is absorbed. Soups
Nutritional Info (Per serving): Calories: 89, Saturated Fat: 1g, Sodium: 206mg, Dietary Fiber: 2g, Total Fat: 3g, Carbs: 16g, Cholesterol: 3mg, Protein: 2g Exchanges: Starch: 1, Fat: 0.5, Carb Choices: 1 Ingredients: 2 medium squash, acorn (I use frozen acorn squash instead) 1 tablespoon oil, olive 1/2 cup(s) onion(s), chopped 14 ounce(s) broth, reduced-sodium chicken 1/4 cup(s) water 2 tablespoon sugar, brown (packed) 1/4 teaspoon salt cinnamon, ground, (optional) 1/4 teaspoon cinnamon, ground 1/8 teaspoon pepper, white, or ground black pepper 1/4 cup(s) half-and-half, or light cream pumpkin seeds, (optional) Preparation: 1. Preheat oven to 325°F. Wash squash, halve, and remove seeds. Place squash halves, cut sides down, in a 3-quart rectangular baking dish. Bake for 50 to 60 minutes or until tender. IAgain, I use frozen acorn squash instead and just cook it quickly in the microwave) Let squash cool about 10 minutes or until cool enough to handle. Using a spoon, remove squash pulp from shells. Discard shells. In a large saucepan, heat hot oil over medium heat. Add onion; cook until tender, stirring frequently. Add squash pulp, broth, and the water. Cook over medium-high heat until mixture just reaches boiling, stirring frequently. Stir in brown sugar, salt, 1/4 teaspoon cinnamon, and pepper. Remove from heat; cool slightly. Place half of the squash mixture in a blender or food processor. Cover and blend or process until smooth. Pour pureed squash into a medium bowl. Repeat with remaining squash mixture. Return all squash mixture to saucepan. Stir in half-and-half; heat through. If desired, garnish individual servings with pumpkin seeds and sprinkle with additional cinnamon. Black Bean Soup Everyday Health Quick Info: 8 Servings, Vegetarian and Diabetes-FriendlyNutritional Info (Per serving): Calories: 225, Saturated Fat: 0g, Sodium: 473mg, Dietary Fiber: 10g, Total Fat: 3g, Carbs: 42g, Sugars: 5g, Cholesterol: 7mg, Protein: 17g Exchanges: Starch: 3, Lean Meat: 1, Carb Choices: 2 Ingredients: 32 ounce(s) beans, black, drained and rinsed 1 tablespoon oil, canola 1 onion(s), chopped 4 clove(s) garlic, minced 1 carrot(s), shredded 1 pepper(s), green, bell 8 cup(s) water 4 ounce(s) turkey breast, smoked, diced 2 teaspoon oregano 1/2 teaspoon cumin, ground 1/2 teaspoon pepper, black ground 1 teaspoon salt 2 tablespoon lemon juice Instructions: 1. If using dried beans, soak them in water overnight. The next day, drain the beans. Deb's Improvised Home Made Chicken (or Whatever Meat) Soup I got this idea from the South Beach Diet Recipes and adapted it to our taste. You can add or take out anything that makes you happy. I make it in a crock pot and cook it on low for up to 8 hours. It keeps at least a week in the refrigerator, it it lasts that long. I have also frozen it. Ingredients:1 medium sweet onion chopped I would like to say that you can throw in any leftover that you have in the vegetable category. I do this all the time. I also use left over meat instead of chicken. For example, if I make a roast and have left over beef, pork or lamb-- substitutions for the chicken can be made. The bullion cubes would be beef instead of chicken and the stewed tomatoes could be changed to something else to go with the meat. Use your imagination! Instructions:Throw it all in the crock pot, cover with lid, put on low setting for 8 hours. I serve this with hard cheese (your choice) and any type of cracker, chip or bread. It really hits the spot on a cold night or if you do not want to cook.
Cabbage and Chicken Soup Recipe Nutritional Info (Per serving): Calories: 81, Saturated Fat: 1g, Sodium: 526mg, Dietary Fiber: 2g, Total Fat: 2g, Carbs: 9g, Sugars: 4g, Cholesterol: 16mg, Protein: 7g Exchanges: Vegetable: 2, Lean Meat: 1, Carb Choices: 0.5 Ingredients: 4 cup(s) water 3 cup(s) broth, chicken, fat-free, salt-free 2 cup(s) tomato(es), chopped 1/2 stalk(s) celery, chopped 4 onion(s), green, chopped with tops 1 potato(es), peeled and diced 1 bay leaf 1 teaspoon salt 1/2 teaspoon thyme 1/4 teaspoon caraway seeds 3 cup(s) cabbage, shredded 1 cup(s) chicken, cooked, chopped 1 tablespoon lemon juice 2 teaspoon sugar Preparation: In a large soup pot, combine the water, broth, tomatoes, celery, onion, potato, bay leaf, salt, thyme, and caraway seeds. Simmer for 30 minutes to 1 hour. Add the cabbage, chicken, lemon juice, and sugar. Remove the bay leaf and serve. Deb's Corn and Chicken Soup
1 tablespoon canola or olive oil Preparation: I throw all of this into a crock pot. Simmer on low all day. When it is done I remove the chicken bones. The chicken will be thoroughly cooked. You can cut it into pieces or just eat the larger chunks as they are in the soup. I often change the vegetables in this soup and the spices to give different flavors. Sometimes I add red or white wine to give a fuller body flavor taste. Some of the vegetables that I substitute are carrots, fresh or frozen cauliflower and broccoli (cut up), lima beans, peas, etc. Put in what you like. Thickener can also be used if you prefer a thicker broth. I make up a big batch and then freeze half. I have also changed the meat and used left over turkey as well as turkey sausage and ground turkey. Vegetable and Cheese Soup Makes 2 servings (I increase this recipe and make a large crockpot full of soup, then freeze individual servings to use)
Ingredients:
Instructions:
Approximate Nutritional Information depending on what vegetables you use: 132 calories, 12 g protein, 4 g fat (2 g sat.), 13 g carbohydrates, 5.5 g sugar, 3.5 g fiber, 732 mg sodium, 12 mg cholesterol Potato and White Bean Chowder
Nutritional Info (Per serving): Calories: 236, Saturated Fat: 0g, Sodium: 380mg, Dietary Fiber: 7g, Total Fat: 1g, Carbs: 46g, Cholesterol: 2mg, Protein: 14g
Ingredients:
Preparation:
2. In a screw-top jar combine milk and flour; cover and shake well. Stir milk mixture into potato mixture. Cook and stir until thickened and bubbly. Stir in fresh herb (if using) and beans. Cook and stir for 1 minute more. Sprinkle individual servings with nutmeg. Acorn Squash Bisque Recipe Many Healthy Recipes Quick Info: Servings, Contains Dairy, Vegetarian, Good for Leftovers, Most Popular, Diabetes-Friendly Nutritional Info (Per serving): Calories: 89, Saturated Fat: 1g, Sodium: 206mg, Dietary Fiber: 2g, Total Fat: 3g, Carbs: 16g, Cholesterol: 3mg, Protein: 2g, Exchanges: Starch: 1, Fat: 0.5 Recipe Source: Diabetic Living On-Line Diabetic Living Diet OnlinePrep Time: 30 mins, Cook Time: 1 h 10 mins, Rest Time: 10 mins, Total Time: 1 h 40 mins Ingredients:
2 medium squash, acorn Preparation: 1. Preheat oven to 325ºF. Wash squash, halve, and remove seeds. Place squash halves, cut sides down, in a 3-quart rectangular baking dish. Bake for 50 to 60 minutes or until tender. Let squash cool about 10 minutes or until cool enough to handle. Using a spoon, remove squash pulp from shells. Discard shells.
2. In a large saucepan, heat hot oil over medium heat. Add onion; cook until tender, stirring frequently. Add squash pulp, broth, and the water. Cook over medium-high heat until mixture just reaches boiling, stirring frequently. Stir in brown sugar, salt, 1/4 teaspoon cinnamon, and pepper. Remove from heat; cool slightly. Place half of the squash mixture in a blender or food processor. Cover and blend or process until smooth. Pour pureed squash into a medium bowl. Repeat with remaining squash mixture. Return all squash mixture to saucepan. Stir in half-and-half; heat through. If desired, garnish individual servings with pumpkin seeds and sprinkle with additional cinnamon. Carrot and Ginger Soup Recipe Diabetes Friendly Nutritional Info (Per serving): Calories: 105, Saturated Fat: 1g, Sodium: 353mg, Dietary Fiber: 5g, Total Fat: 2g, Carbs: 21g, Sugars: 12g, Cholesterol: 0mg, Protein: 2g Exchanges: Vegetable: 4, Carb Choices: 1
Ingredients:
1/2 tablespoon oil, olive Preparation: 1. In a large pot, heat the olive oil over medium heat. Add the shallots and ginger. Cook until the shallots become translucent. Add the diced carrots and enough chicken stock to cover them. Bring the liquid to a boil, then reduce the heat to a simmer. Skim off any scum or fat which floats to the surface, cover the pot tightly, and cook for 15-20 minutes, or until the carrots are very soft. 2. Place the carrots and chicken stock into a blender or food processor and puree until smooth. Season with salt and white pepper. Serve immediately and garnish with a dollop of heavy cream and fresh chives.
Recipe Source:
"ADA Cookbooks"® American Diabetes Association ® Tomato Soup South Beach Cookbook
Ingredients:
Instructions: Nutritional information: 404 calories, 7 g total fat (2 g sat), 25 mg cholesterol, 58 g carbohydrate, 29 g protein, 12 g fiber, 1,341 mg sodium Salads
Green Bean and Squash Salad Makes 2 servings
Ingredients:
Instructions: Combine all ingredients in a large salad bowl. Cover. Place in refrigerator to cool for at least 1 hour.
Three Ways to Dress Up Your Salads:
Whisk together and drizzle over tuna salad: Whisk together and pour over steamed asparagus:
2 tablespoons fresh lemon juice Whisk together and serve over shrimp salad:
3 tablespoons extra-virgin olive oil Desserts
Double Chocolate Brownies Recipe Nutritional Info (Per serving):Calories: 113, Saturated Fat: 2g, Sodium: 37mg, Dietary Fiber: 0g, Total Fat: 4g, Carbs: 17g, Cholesterol: 8mg, Protein: 1g Ingredients:
cooking spray Preparation: 1. Preheat oven to 350 degrees F. Lightly coat the bottom of a 9x9x2 inch baking pan with nonstick cooking spray, being careful not to coat sides of pan. 2. In a medium saucepan, melt heat oil; remove from heat. Stir in Splenda, peanut butter, the water, and vanilla. Stir in flour, cocoa powder, and baking powder until combined. Stir in chocolate pieces. Pour batter into prepared pan. 3. Bake for 15 to 18 minutes or until a toothpick inserted near the center comes out clean. Cool on a wire rack. Remove from pan. Cut into 16 bars. Sprinkle with the powdered sugar.
Thumbprint Peanut Butter Cookies (Use the jam in your thumbprint indentation)
Ingredients:
Combine Splenda, egg or egg substitute and vanilla. Use an electric mixer for 2 minutes or until combined. Add peanut butter and baking soda. Mix on medium until dough comes together. Form dough into 24 balls. Place on baking sheet sprayed with PAM. Gently press your thumb into the center of each to make an indentation. Fill each indentation with 1/2 teaspoon jam. Bake at 350 degrees F until lightly browned on the bottom, 12 to 14 minutes. Transfer to a wire rack. Let cool. These cookies are soft and delicious. Two cookies are about 150 calories. My Own Peanut Butter Cup To address my sweet tooth this is one of my tricks. It takes care of my sweets craving and is actually OK with my diet. It is really simple. I take a teaspoon, dip it into the peanut butter jar, then dip that into a sugar-free chocolate hot fudge topping made by Smuckers with equal amounts of chocolate. I lick it off the spoon slowly savoring each lick! No sugar and peanut butter is allowed in small amounts. No guilt and lots of satisfaction. I do not do this everyday, only when the sweet tooth strikes. Fruit Desserts Nutritional Info (Per serving): Calories: 66, Saturated Fat: 1g, Sodium: 12mg, Dietary Fiber: 2g, Total Fat: 1g, Carbs: 14g, Sugars: 12g, Cholesterol: 0mg, Protein: 1g
Ingredients: 2. Bake about 15 minutes or until fruit is heated through and coconut is golden. If desired, garnish each serving with fresh raspberries. Serve warm.
I modify this and do not bake it because my preference is fresh fruit. Also, I leave off the shredded coconut because I do not like it. Instead I add cashews or almonds and 1/2 ounce grand marnier liquor. Sometimes I use Mandarin oranges (drained) instead of fresh oranges. I have substituted many different fruits such as fresh peaches, apricots, bananas, blueberries, apples, raisins, cranraisins, etc. I buy what is in season. Mixing several types of fruits together is really yummy, too. The liquor can be changed, as well, or left out entirely. Some of the liquors have chocolate flavor in them or coffee flavor. It is a matter of personal taste. However, go easy on the liquor.
The material on this web site is provided for informational purposes only, and is not to be used for medical advice, diagnosis or treatment. Always check with your doctor.
|
