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Home First Posted Nov 9, 2008
Jul 31, 2010

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.

Many Healthy Recipes

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
Breakfast
Desserts
Main Courses
Salads
Soups
Vegetables

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:
1 cup all purpose flour
1 tablespoon Splenda
1/2 teaspoon baking soda
1/4 teaspoon ground cinnamon
1 large egg or 1/4 cup egg substitute
1 cup low-fat buttermilk
1 tablespoon Canola oil or melted margarine
PAM
Some form of sweetener on your pancakes such as sugar free syrup or whatever you choose. I actually use maple syrup as a treat to myself. Of course, I use it in moderation. Whatever fruits that you may want to put into your pancakes. You can cut up or mash bananas, add blueberries, raspberries, cut up strawberries, raisins, cranraisins, diced dried apricots, nuts, etc. Use your imagination!

Preparation:
1. Measure and combine ingredients.

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)
6 tablespoon skim milk
1/8 t vanilla extract
1 teaspoon cinnamon, ground
4 slice(s) whole wheat bread or sour dough bread

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.

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Deb's Corn Muffins

Ingredients:
1 1/4 cups flour, all purpose
3/4 cup cornmeal
2 teaspoon baking powder
1/2 teaspoon salt
2 eggs (I use 1/2 cup of Egg Beaters)
1 cup low-fat buttermilk
1 tablespoon canola oil
1 small can of corn, drained
1T Splenda
1/2 cup reduced fat cheese (any type that you like)
I add whatever else that sounds good to me to the batter. For example, diced peppers, diced onions, cut up scallions, raisins, cut up dates, cranraisins, etc. What flavor you desire would depend on how you are serving these muffins, breakfast, lunch, or dinner? Use your imagination)

Preparation:
1. Preheat oven to 400 degrees F. In a large mixing bowl, sift together flour, cornmeal, baking powder, and salt. Set aside.

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.

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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 cup(s) flour, whole-wheat
1 1/2 cup(s) flour, all-purpose
2 teaspoon baking powder
1 teaspoon cinnamon, ground
1 egg white 1 cup skim milk 1/4 cup unsweetened applesauce 2 tablespoon oil, canola 2 tablespoon sugar, brown (I use Splenda brown sugar as a substitute) 2 bananas, mashed 2 teaspoon ginger, fresh, grated (I use 1 teaspoon McCormick's ginger) Preparation:

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.

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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
Exchanges: Starch: 1, Other Carb: 0.5, Fat: 0.5
Carb Choices: 1.5
Recipe Source: Everyday Health

Prep Time: 30 mins, Cook Time: 20 mins, Total Time: 50 mins
Ingredients:
boiling water
2/3 cup(s) raisins, golden (I have also substituted cranraisins)
1 1/2 cup(s) flour, all-purpose
1/2 cup(s) flour, whole-wheat
1/3 cup(s) wheat germ, toasted
1 1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon cinnamon, ground, plus additional to sprinkle on muffin tops
1 egg(s), beaten (I use egg beaters 1/4 cup as a substitute)
1 1/4 cup(s) buttermilk
1/3 cup(s) sugar, brown (packed) (I use Splenda's Brown Sugar as a substitute)
1/4 cup(s) oil, cooking (I use Canola oil)
1 cup(s) carrot(s), shredded (I get the pre-schredded carrots in a plastic sack)

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.
2. In a medium bowl, combine all-purpose flour, whole wheat flour, wheat germ, baking powder, baking soda, salt, and the 1/2 teaspoon cinnamon. Make a well in the center of flour mixture.
3. In a small bowl, combine egg, buttermilk, brown sugar, and oil. Add the egg mixture all at once to flour mixture. Stir just until moistened (batter should be lumpy). Drain raisins or currants. Gently fold raisins or currants and carrot into batter.
4. Spoon batter into the prepared muffin cups, filling each cup about two-thirds full. Sprinkle with additional cinnamon. Bake for 18 to 20 minutes or until golden brown. Cool in muffin cups on a wire rack for 5 minutes. Remove from muffin cups. Serve warm.

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Healthy Crepes, Makes 1 serving

Ingredients: 1 egg
1/3 cup fat free cottage cheese or farmer cheese, crumbled
1 teaspoon Splenda or any sugar free jams or jellies (Smuckers All Fruit is excellent)

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:
Choose one: 4 ounces- turkey sausage/cut into small chunks, crumbled turkey bacon, left over chicken or turkey cut into small pieces.
1/2 green, red, or yellow bell pepper, chopped
1/4 onion, chopped
5 large eggs or egg beaters (1/4-c egg beater=1 egg) that would be 1 1/4c egg beaters
12 ounces sliced mushrooms/any type you like
1/2 cup shredded, reduced-fat cheese/any type you like

Instructions:
Preheat the oven to 350 degrees F.
Using PAM, spray a 6-cup nonstick muffin pan, or line with paper baking cups.
Sautee the meat you choose, pepper, onion and mushrooms. Cool in a bowl. Stir in the eggs, mushrooms and cheese. Put into prepared muffin cups.
Bake for 20 minutes or until the egg is set.

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.

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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:
1/4 cup dry-packed, sun-dried tomatoes
8 stalks fresh asparagus
Cooking spray (I use Pam)
1 tablespoon extra-virgin olive oil
1/2 Bermuda onion
2 ounces smoked salmon
1/2 cup liquid egg substitute
1/4 cup water
3 tablespoons nonfat dry milk
1/4 teaspoon chopped fresh marjoram
Pinch freshly ground black pepper
Fat-free sour cream (optional)
Chives (optional)

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

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Artichokes Benedict (Breakfast, lunch or dinner) South Beach Diet

Makes 2 servings

Ingredients:

2 medium artichokes
2 slices Canadian bacon
2 eggs
4 tablespoons Mock Hollandaise Sauce (see recipe below)

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.

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Mock Hollandaise Sauce

Ingredients:

1/4 cup liquid egg substitute
1 tablespoon Smart Balance spread (or any other trans fat-free margarine)
1 teaspoon fresh lemon juice
1/2 teaspoon Dijon mustard
Dash ground red pepper

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

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Appetizers

A Savory Satay Dish (South Beach Diet)
Satay is a shish kebab-style dish that is most frequently associated with Southeast Asian cuisine. Known for its flavorful blend of spicy seasonings and traditional peanut sauce, satay is often made from cubes of beef, chicken, lamb, or pork. This delicious recipe is a healthier version of those typically found in Thai restaurants and is complete with its own healthy dipping sauce.

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
Ingredients:
1/4 cup creamy natural no-sugar-added peanut butter
1/4 cup water
1 tablespoon plus 1 1/2 teaspoon rice vinegar
2 tablespoons low-sodium soy sauce
2 garlic cloves, minced
1/8 teaspoon red-pepper flakes
1 1/2 pounds pork cutlets (about 3/4" thick), cut lengthwise into 1/2" strips (I use chicken, too)

Special equipment: 4 metal skewers

Instructions:
Heat oven to broil.

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

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Main Courses

Barley Risotto With Spinach and Parmesan (Phase 2) Serves 4-6
South Beach Diet

Ingredients: 2 teaspoons extra-virgin olive oil
1 small onion, chopped
3/4 cup barley
1 tablespoon chopped fresh thyme, or 1/2 teaspoon dried thyme
Salt and pepper
4 cups reduced-sodium chicken or vegetable broth, divided
1 package (10 oz) frozen spinach, thawed
1/4 cup grated Parmesan cheese

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

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Chicken Breasts With Stuffed Spinach and Goat Cheese

South Beach Diet, Phase 1
Prep time:15 minutes, Cook time:15 minutes, Serves 4

Ingredients:
4 teaspoons extra-virgin olive oil, divided
2 garlic cloves, minced
1 (1/2 pound) bunch spinach, tough stems removed
4 (6-ounce) boneless, skinless chicken breasts
4 ounces low-fat goat cheese
Salt and freshly ground black pepper
Special equipment: Wooden toothpicks

Instructions:
Heat oven to 400 Degrees F.

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

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White Chipotle-Chicken Chili
South Beach Diet Makes 6 servings

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
1 large onion, chopped
4 boneless, skinless chicken-breast halves (1 3/4 pounds), cut into 1" chunks
2 teaspoons chili powder
2 teaspoons ground cumin
Salt and black pepper
3 (14.5-ounce) cans white kidney or cannellini beans, drained (save 1/2 cup draining liquid) and rinsed
2 cups reduced-sodium chicken broth, divided
1 teaspoon canned chipotle chili, seeded and minced
1/2 cup nonfat half-and-half
Garnishes: Shredded reduced-fat Monterey Jack cheese, chopped fresh cilantro leaves

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.

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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:
2 teaspoon rosemary, fresh, chopped
2 teaspoon thyme, fresh, chopped
garlic powder
1 1/2 pounds veal, breast, boned, can substitute veal leg, boned
1/4 teaspoon black, ground pepper
1 cup cilantro chopped in food processor
1 Chopped Onion
1/4 cup(s) wine, dry white
1/2 cup water
I also add baby new potatoes and gourmet carrots and bake them at the same time.

Preparation:
1. Preheat the oven to 325 degrees F. Prepare a roasting pan with nonstick pan spray.

2. Place the veal in the pan and press the 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.

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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
Carb Choices: 1

2 pounds ham, fully cooked, center slice, cut 1-inch thick
1/3 cup(s) preserves, apricot
1 tablespoon sugar, brown
2 tablespoon wine, dry red
4 tablespoon lemon juice
1 cup(s) blueberries
1 tablespoon cornstarch
1/3 cup(s) water

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.

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20-Minute Chicken Creole Recipe

Nutritional Info (Per serving): Calories: 255, Saturated Fat: 0.5g, Sodium: 465mg, Total Fat: 3g, Cholesterol: 100mg

Ingredients:
4 medium chicken breast halves, skinned, boned, and cut into 1-inch strips
14 ounce(s) tomatoes, whole, canned, cut up
1 cup(s) chili sauce, low-sodium
1 1/2 cup(s) pepper(s), green, bell, chopped
1/2 cup(s) celery, chopped
1/4 cup(s) onion(s), chopped 2 clove(s) garlic, minced
1 tablespoon basil, fresh, or 1 tsp dried
1 tablespoon parsley, fresh, or 1 tsp dried
1/4 teaspoon pepper, red, crushed
1/4 teaspoon salsa, mild

Preparation:
1. Spray a deep skillet with a nonstick spray coating. Preheat pan over high heat.

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

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Crab Cakes
Every Day Health

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
1 tablespoon mustard, dijon-style
1 tablespoon margarine, melted
1 egg(s), beaten, or 1/4 cup egg substitute (I use Egg Beaters)
2 teaspoon lemon juice
1 teaspoon Worcestershire sauce
1/8 teaspoon salt (I omit this)
1 dash(es) pepper, red flakes
2 dash(es) hot sauce
3/4 cup(s) bread crumbs, soft
1 lemon, cut into wedges

Preparation:
1. Preheat the oven to 400 degrees F. Prepare a cookie sheet with nonstick pan spray.

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.

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Turkey and White Bean Chili-Recipe from The South Beach Diet Quick & Easy Cookbook.

Description:
...Try using chicken instead of turkey, or replace the white beans with navy, black, or pinto beans. Top it with a tablespoon or two of shredded low-fat cheddar or Monterey Jack cheese, sliced scallions, or chopped cilantro. For a smoky taste, you can use chipotle chili powder instead of the regular kind.

2 (1 1/4-cup) servings, Prep time: 10 minutes, Start to finish: 30 minutes

Ingredients:

1/2 tablespoon extra-virgin olive oil
1/2 medium onion, roughly chopped
1 garlic clove, minced
1/2 pound turkey breast meat, cut into 1/2" pieces (I used ground turkey bought at the grocery store)
1/2 tablespoon chili powder
1/2 teaspoon ground cumin
1/2 (15-ounce) can cannellini beans, rinsed and drained
1/2 (14 1/2-ounce) can Mexican diced tomatoes
1/2 cup low-sodium chicken broth
Salt and freshly ground black pepper

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

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Deb's Tilapia Crusted With Pecans

Ingredients:
1/2 cup Corn Flake Crumbs
1/2 cup pecans (processed in food processor)
4 Tilapia filets- (3 to 4 ounces each)
1/4 teaspoon black, ground pepper
1/2 cup egg beaters
1 teaspoon canola or olive oil

Preparation:
1. Combine corn flake crumbs and pepper in a bowl.
2. Dip filet into egg beaters. Dredge one fillet through mixture and shake off excess. Press both sides fillets into processed pecans.
3. Coat a large nonstick skillet with cooking spray (PAM) and oil. Combine the PAM and oil together and spread over nonstick skillet with a spatula. (I use a teflon electric fry pan). Place filets in cooking pan and cook on each side for 3 minutes. Use medium heat. Do not over cook.

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Flounder With Parmesan Crust
Everyday Health

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
1/3 cup(s) yogurt, low-fat plain
2 tablespoon cheese, grated Parmesan
1 tablespoon mustard, dijon-style
1 tablespoon lemon juice, fresh
1 1/2 teaspoon horseradish, prepared
1 1/2 teaspoon horseradish, prepared

Preparation:

1. Preheat the broiler and prepare the broiler pan with nonstick pan spray. Arrange the fish on the broiler pan.
2. In a small bowl, combine the yogurt, Parmesan, mustard, lemon juice, and horseradish. Spread the mixture over both sides of the fillets.
3. Broil about 8 inches from the heat, turning once, for about 6 minutes, or until the fish flakes easily with a fork.

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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
3 clove(s) garlic
1 teaspoon basil, dried
1 teaspoon tarragon, dried
1 teaspoon thyme, dried
4 fish, tilapia, filets, 4 oz. each
2 small zucchini, thinly sliced lengthwise
1 tablespoon margarine
1/4 teaspoon salt
1/4 teaspoon pepper, black ground

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.
2. Remove fish from marinade (reserve the marinade). Spray a 12x12-inch sheet of aluminum foil with cooking spray.
3. P ace 2 fillets of fish on the sheet of aluminum foil. Top with half of zucchini. Repeat layering with another layer of fish, then remaining zucchini.
4. Sprinkle chunks of margarine over the top of fish and drizzle 1/4 cup of the marinade over the top. Sprinkle with salt and pepper.
5. Bring foil sides up on both sides and seal. Place on baking sheet and bake in oven for 20 minutes.

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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
8 ounce(s) pasta, spaghetti, uncooked
2 teaspoon margarine
1 onion(s), cut into wedges
2 cup(s) broccoli florets
2 small carrot(s), thinly sliced
1 zucchini, thinly sliced
1 squash, summer (yellow), diced
3/4 cup(s) broth, chicken, fat-free, salt-free
1/3 cup(s) parsley, fresh, chopped
1/3 cup(s) basil, fresh, chopped
3 tablespoon lemon juice
1/2 teaspoon salt
1/4 teaspoon pepper, black ground
3 tablespoon cheese, grated Parmesan

Preparation:

1. Cook the spaghetti according to the package directions, omitting salt; drain well.
2. While the pasta is cooking, heat the margarine in a large skillet. Add the onion and saute about 1 minute.
3. Add the vegetables and chicken broth; stir. Cover and simmer about 6 minutes. Add the parsley, basil, lemon juice, salt, and pepper. Stir and cook 1 minute more.
4. Add the spaghetti to the vegetables; toss well.
5. Sprinkle with Parmesan cheese at serving time.

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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.

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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:
4 medium sweet potatoes (about 3 1/2 pounds), scrubbed
1 tablespoon orange zest
2 teaspoons minced fresh ginger
Salt and freshly ground black pepper
1 tablespoon granular sugar substitute
2 large egg yolks (I use egg substitute 1/2 cup)
1/2 cup fat-free milk
Nonstick cooking spray
1/3 cup chopped pecans

Instructions:
Preheat oven to 400 degrees F. Line a baking sheet with foil. Pierce potatoes with a fork and place on sheet. Bake 75 minutes, until very tender. Remove from oven; cut in half lengthwise and let cool 10 minutes. Reduce oven temperature to 375 degrees F.

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

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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
2 pints (about 1 1/2 pounds total) small brussels sprouts, trimmed
1 bag (8 ounces) frozen small pearl onions, thawed
1 1/2 to 2 cups reduced-sodium chicken broth
1 tablespoon fresh thyme leaves
Salt and pepper (I do not use the salt)

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

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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:
1 bunch thin asparagus spears, trimmed (about 1 pound)
4 teaspoons extra-virgin olive oil, divided
Salt and black pepper
1/2 small shallot, minced
2 teaspoons fresh lemon juice
1 teaspoon grated lemon zest
1 tablespoon minced fresh tarragon
1/4 teaspoon Dijon mustard

Instructions:
Preheat broiler. Place oven rack in top position, about 4 inches from heating element. Lay the asparagus in a single layer on a rimmed baking sheet. Drizzle with 2 teaspoons of the oil; season with salt and pepper and roll spears to coat. Broil, about 8-10 minutes, until asparagus is tender and lightly browned, shaking the pan halfway through cooking to turn spears. Transfer to serving platter.

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:
46 calories, 5 g total fat (1 g sat), 0 mg cholesterol, 1 g carbohydrate, 0 g protein, 0 g fiber, 78 mg sodium
South Beach Diet

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Indian Lentils and Spinach

Ingredients:

cooking spray
1 1/2 cup(s) pepper(s), red, bell
1/2 cup(s) onion(s)
2 clove(s) garlic, minced
1/2 teaspoon curry powder
1/2 cup(s) lentils, brown
1 can(s) broth, vegetable
1 cup(s) water
1/4 teaspoon pepper, black
6 cup(s) spinach, baby
2 tablespoon mint, fresh
yogurt, fat-free plain

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.

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Soups

Acorn Squash Bisque

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.

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Black Bean Soup Everyday Health

Quick Info: 8 Servings, Vegetarian and Diabetes-Friendly
Nutritional 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.
2. In a large soup pot, heat the oil over medium heat. Add half the onion and all the garlic, carrot, and green pepper. Saute until the vegetables are soft. Stir in the beans and water. Add the turkey, oregano, cumin, and pepper.
3. Cover and simmer for 30 minutes, or until the beans are tender, stirring occasionally. Add the salt and lemon juice. Top with chopped onion to serve.

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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
4 chicken bullion cubes
4 cup water
1 8 oz. can stewed or diced tomatoes
1/2 teaspoon dried thyme
Fresh white mushrooms, sliced (amount your choice)
1 pound boneless, skinless chicken breasts, cut into 1/2" pieces
8 ounces brussels sprouts, halved (I use fresh when available, but frozen are fine)
Season to taste (I do not add any salt because the canned, stewed tomatoes have salt. I do add peppercorns.)

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.

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Cabbage and Chicken Soup Recipe
Recipe Source: Reproduced with permission from "ADA Cookbooks"© American Diabetes Association ®

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.

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Deb's Corn and Chicken Soup

1 tablespoon canola or olive oil
1 1/2 cups chopped sweet onions
6 chopped scallions (entire stalk included)
1 pepper(s), green, bell, chopped
2 garlic cloves
5 cups reduced fat chicken stock
6 chicken, thighs, skinned, deboned, and chopped
14 ounce can diced tomatoes, reserve juice
2 cups chopped fresh tomato
1/8t ground black pepper
4 cans drained whole cornel corn or frozen corn
4 ounces ham cubed

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.

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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:
1 pound frozen winter-style vegetables such as broccoli or cauliflower
1/2 10-ounce can of diced tomatoes or diced tomatoes with green chilies 1 1/2 cans low-sodium, fat-free chicken broth 4-5 ounces low-fat creamy cheese, such as Velveeta Light, cubed (I use Laughing Cow Original or Swiss)

Instructions:
I put everything but the cheese in a crock pot on low setting for 8 hours. After it is cooked I add the cheese and stir or put the cooled crock pot ingredients into a food processor to blend everything together. This can be frozen or refrigerated. I use the microwave to heat my individual servings and at that time I add the cheese, cut into pieces. When the soup is hot I stir the cheese around to blend it into the soup.

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

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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
Exchanges: Dairy: 0.5, Vegetable: 0.5, Starch: 2.5
Carb Choices: 2.5
Recipe Source: Diabetic Living  Everyday Health

Ingredients:
cooking spray
1/4 cup(s) scallion(s) (green onions)
1 tablespoon basil, fresh
2 clove(s) garlic, minced
1 cup(s) water
1 medium potato(es)
1/2 cup(s) carrot(s)
1/4 teaspoon salt
1/8 teaspoon pepper, black ground
1 cup(s) milk, fat-free
1 tablespoon flour, all-purpose
1/2 can(s) beans, white kidney

Preparation:
1. Coat an unheated nonstick medium saucepan with nonstick cooking spray. Preheat over medium heat. Add green onions, dried Italian seasoning (if using), and garlic to hot saucepan. Cook until green onions are tender. Add the water, potato, carrot, salt, and pepper. Bring to boiling; reduce heat. Cover and simmer about 12 minutes or until potato and carrot are tender. Do not drain. Slightly mash potato and carrot with a fork or potato masher. (I make a batch of this soup all at one time. Peel the potatoes and carrots and then cut them up into pieces. Prick each piece with a fork to let the steam escape from the vegetables while they microwave. Put them in a microwave friendly cooking container with a little water. Then microwave to cook the potatoes and carrots until tender. When cooked through put them in a food processor to mush them. From there I put everything in a crock pot and cook on low for 6 hours or so. I do not even sautee the green onions. The flour can be added at the end. You must mix it first in warm water to dissolve it so that it does not lump up when you add it to the crock pot ingredients. I use 3/4 cup of warm water to mix up the flour and then add it slowly mixing it as I go. That makes the next step unnecessary and frees me up the entire day to come home to a cooked meal or the very least yummy soup)

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.

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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
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)(I use Splenda brown sugar in equal parts)
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 (I use fat free half-and-half. Yes, there is such a thing!)
pumpkin seeds, (optional)

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.

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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
1/2 cup(s) shallot(s), chopped
4 tablespoon ginger, minced
1 1/2 pounds carrot(s), diced
1 quart(s) broth, chicken, fat-free, salt-free
1 dash(es) pepper, white
4 tablespoon cream, whipping
1 tablespoon chives, fresh, chopped

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 ®
Everyday Health

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Tomato Soup South Beach Cookbook

Ingredients:
1 small onion, chopped
1/4 cup sliced mushrooms
3 ounces diced ham
1/4 teaspoon extra-virgin olive oil
1 clove garlic, minced
1/8 teaspoon sweet paprika
Dash allspice
1 can (14 1/2 ounces) fat-free chicken broth
1 can (15 ounces) chickpeas
3 whole tomatoes, peeled

Instructions:
Add the onion, mushrooms, ham, oil, garlic, paprika, and allspice to a large pot. Cook for 1 minute. Add the chicken broth, chickpeas, and tomatoes. Cover and simmer for 15 minutes. Puree the soup in a blender and serve. Makes 2 servings

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

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Salads

Green Bean and Squash Salad Makes 2 servings
South Beach Diet

Ingredients:
1/2 cup fresh green beans
3 fresh plum tomatoes, sliced
4 ounces part-skim mozzarella cheese, cut into 1/2-inch cubes
Pinch coarse black pepper
1/4 cup Newman's Own Parmesan & Roasted Garlic
1/2 cup yellow squash, cut into slices
1 1/2 ounces fresh basil, chopped

Instructions: Combine all ingredients in a large salad bowl. Cover. Place in refrigerator to cool for at least 1 hour.
Nutritional information: 300 calories, 19 total fat (5 g sat), 0 mg cholesterol, 12 g carbohydrate, 16 g fiber, 840 mg sodium

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Three Ways to Dress Up Your Salads:
South Beach Diet

Whisk together and drizzle over tuna salad:
4 teaspoons extra-virgin olive oil
2 tablespoons fresh lime juice
2 cloves garlic, finely chopped
1/2 teaspoon black pepper

Whisk together and pour over steamed asparagus:

2 tablespoons fresh lemon juice
1/2 teaspoon freshly ground pepper
1 tablespoon Dijon mustard
1/2 cup extra-virgin olive oil
1 teaspoon salt, if desired

Whisk together and serve over shrimp salad:

3 tablespoons extra-virgin olive oil
3 tablespoons red-wine vinegar
2 tablespoons water
2 tablespoons chopped fresh basil
2 tablespoons chopped fresh dill
1 teaspoon finely chopped garlic
1 teaspoon Dijon mustard
1/2 medium onion, sliced

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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
1/4 cup(s) canola oil
2/3 cup(s) Splenda
1/2 cup(s) water
1 teaspoon vanilla extract
1 cup(s) flour, all-purpose
1/4 cup(s) cocoa powder, unsweetened
1 teaspoon baking powder
1/4 cup(s) chocolate chips, semisweet miniature
1/4 peanut butter
2 teaspoon sugar, powdered

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.

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Thumbprint Peanut Butter Cookies (Use the jam in your thumbprint indentation)
Preheat over to 350 degrees F.

Ingredients:
3/4 cup Splenda substitute
1 egg or 1/4c egg substitute
1 teaspoon vanilla extract
1 cup peanut butter (no trans fats)
1 teaspoon baking soda
1/4 cup sugar free jam (I use Smuckers)

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.

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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.
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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:
1/2 teaspoon orange peel, finely shredded
2 medium orange(s)
1 ounce(s) pineapple, canned packed in natural juices, drained
1/4 teaspoon cinnamon, ground
2 tablespoon coconut, shredded
raspberries, (optional)
Preparation:
1. Preheat oven to 350 degrees F. Peel and section oranges. Cut orange sections into bite-size pieces. Divide orange pieces and pineapple among four 6-ounce custard cups. Sprinkle with orange peel and cinnamon. Top with coconut.

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.

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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.

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