 |
Reply
| | From:  Genie· (Original Message) | Sent: 10/7/2007 4:42 AM |
|
|
Reply
| | | From: Genie· | Sent: 9/14/2008 10:47 PM |
| Chicken Waldorf Salad 2 cups chopped, cored red Delicious apples
1 cup sliced celery
2/3 cup halved seedless grapes
2 cups cubed or shredded cooked chicken breast
1/4 cup chopped pecans, toasted
1/2 cup fat-free mayonnaise
1/2 cup fat-free sour cream
3 to 4 teaspoons lemon juice
2 teaspoons Dijon-style mustard
2 1/2 teaspoons Equal® for Recipes or 8 packets Equal® sweetener or 1/3 cup Equal® Spoonful�?BR>Salt and pepper, to taste
Red leaf lettuce
1/4 cup chopped pecans (optional)
Combine apples, celery, grapes, chicken, and pecans in bowl.
Mix remaining ingredients, except salt, pepper, lettuce, and pecans; stir into apple mixture. Season
to taste with salt and pepper.
Spoon salad onto lettuce-lined plates; sprinkle with pecans.
Makes 4 servings.
Tips: Cubed, lean smoked ham can be substituted for
the chicken.
Pineapple chunks can be substituted for the grapes; spoon salad into a hollowed out pineapple half to
serve.
Nutrition information per serving (about 1 cup): 251
cal., 21 g pro., 27 g carbo., 8 g fat, 48 mg chol., 489 mg sodium.
Food exchange: 1 1/2 fruit, 3 lean meats | |
|
Reply
| | | From: Genie· | Sent: 9/17/2008 6:46 PM |
| HOT GERMAN-STYLE POTATO SALAD
Yield: 8 servings
Source: "The New Family Cookbook For People With Diabetes"
INGREDIENTS
- 5 medium potatoes (about1-1/2 pounds)
- 5 slices bacon
- 1/4 cup vinegar
- 1 large egg, slightly beaten
- 2 teaspoons sugar
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 1/2 cup chopped onion
DIRECTIONS
Peel and halve the potatoes and cook in boiling
water until tender. Drain and slice. Set aside.
Cook the bacon until crisp. Drain, reserving 1 tablespoon
of bacon fat. Crumble the bacon and set aside.
In a large nonstick skillet, combine the 1 tablespoon bacon
fat, the vinegar, 1/4 cup water, the egg, sugar, salt and
pepper. Place over moderately low heat and stir constantly
until the dressing is thickened; do not allow the egg to coagulate.
Add the reserved potatoes and crumbled bacon; stir
in the onion. Mix and heat through. Serve hot.
Nutritional Information Per Serving (about 2/3 cup):
Calories: 112, Fat: 4 g, Cholesterol: 31 mg, Sodium: 168 mg,
Carbohydrate: 16 g, Dietary Fiber: 1 g, Sugars: 3 g, Protein: 3 g
Diabetic Exchanges: 1 Starch, 1/2 Fat
| |
|
Reply
| | | From: Genie· | Sent: 9/18/2008 7:34 PM |
Salad Nicoise Yield: 4 servings
Serving size: 1/4 of recipe Ingredients - 8 ounces small new potatoes, halved
- 2-1/2 cups cut fresh green beans
- 1/2 cup light olive oil vinaigrette salad dressing
- 8 cups torn romaine, Boston, or Bibb lettuce
- 4 slices red onion, separated into rings
- 12-ounce can albacore tuna in water, drained
- 4 hard-boiled eggs, peeled and quartered
- 16 cherry or grape tomatoes
- 1/4 cup sliced black olives
Directions - Place the potatoes in a 2-quart pot and cover with water. Boil for about 12 minutes, until tender. Remove the potatoes with a slotted spoon, rinse with cool water, and set aside.
- Add the green beans to the pot and boil for about 3 minutes, until crisp-tender. Rinse the beans with cool water and drain well. (You can cook the potatoes and beans the day before and refrigerate until ready to assemble the salads.)
- When ready to assemble the salads, slice the potatoes 1/4-inch thick and place in a bowl with green beans. Add 1/4 cup of the salad dressing and toss to mix. Set aside.
- Arrange a quarter of the lettuce over the bottom of each of four serving plates and top with a quarter of the onion rings.
- Arrange the center of each salad and drizzle each salad with a tablespoon of the remaining dressing. Arrange a quarter of the potato mixture and 4 tomatoes around the outer edges of each plate and top with a sprinkling of olives. Serve immediately.
Calories: 347
Protein: 37 g
Sodium: 680 mg
Cholesterol: 214 mg
Fat: 12 g
Carbohydrates: 29 g
Exchanges: 3 Very Lean Meat, 3 Vegetable, 1 Starch, 2 Fat
Source: The Complete Diabetes Prevention Plan | |
|
Reply
| | | From: Genie· | Sent: 9/20/2008 8:51 PM |
West Coast Cobb Salad Yield: 4 servings
Serving size: 1/4 of recipe Ingredients - 12 cups torn romaine lettuce
- 2 cups diced grilled chicken breast or roast turkey
- 1 cup diced tomato
- 1 cup diced avocado
- 1 medium carrot, shredded with a potato peeler
- 1/2 cup chopped red onion
- 2 hard boiled eggs, chopped
- 4 slices turkey bacon, cooked and crumbled
- 3/4 cup shredded nonfat or reduced-fat Monterey Jack cheese
- 1/4 cup chopped walnuts
- 3/4 cup nonfat or light ranch or olive oil vinaigrette salad dressing
Directions - Arrange a quarter of the salad greens over the bottoms of each of 4 plates. Top the lettuce on each plate with a quarter of the chicken or turkey and a quarter of the tomato, avocado, carrot, and onion.
- Sprinkle each salad with some of the egg, bacon, cheese, and walnuts. Serve immediately accompanied by the dressing.
Calories: 413
Protein: 40 g
Sodium: 838 mg
Cholesterol: 166 mg
Fat: 16 g
Carbohydrates: 27 g
Exchanges: 4 Lean Meat, 4 Vegetable, 2 Fat
Source: The Complete Diabetes Prevention Plan
| |
|
Reply
| | | From: Genie· | Sent: 9/26/2008 3:54 AM |
| Old Fashioned Potato Salad
~~~Dressing~~~
1 cup mayonnaise OR Miracle Whip salad dressing
1/4 cup cider vinegar
2 TB prepared yellow mustard
1 TB salt
1/2 tsp. paprika
~~~Salad~~~
1/2 cup celery, chopped
1/2 cup carrots, coarsely shredded
1/2 cup green bell pepper, finely chopped
2 quarts (4 lb.) potatoes, diced and cooked
2 TB pimiento stuffed green olives, chopped
1/4 cup onion, finely chopped
In large salad bowl, mix together mayonnaise, vinegar, mustard, salt and
paprika.
Add remaining Salad ingredients and toss well. Chill until ready to serve.
Makes 12 servings.
Diabetic Exchanges: 1 bread and 1 fat.
| |
|
Reply
| | | From: Genie· | Sent: 9/26/2008 3:56 AM |
Mexican Tuna Salad Yield: 2 servings
Serving Size: About 1 cup Ingredients - 1 (6 ounce) can chunk light tuna in water, drained and flaked
- 1 green bell pepper, minced
- 2 scallions, minced
- 1/4 cup prepared green salsa
- 6 pimiento-stuffed green olives, chopped
- 2 tablespoons reduced-fat mayonnaise
- 1 tablespoon lime juice
- 1/2 teaspoon ground cumin
- Freshly ground pepper to taste
Directions - Combine tuna, bell pepper, scallions, salsa, olives, mayonnaise, lime juice and cumin in a medium bowl. Mix with a fork; season with pepper.
Calories: 192
Protein: 23 g
Sodium: 841 mg
Cholesterol: 31 mg
Fat: 8 g
Carbohydrates: 8 g
Exchanges: 1 Vegetable, 3 Very Lean Meat, 1 Fat (Mono)
Source: The Eating Well Diabetes Cookbook
| |
|
Reply
| | | From: Genie· | Sent: 10/6/2008 5:58 PM |
| MARINATED CRISP VEGETABLE SALAD
Yield: About 3 cups (6 Servings)
Source: "The New Family Cookbook for People with Diabetes"
INGREDIENTS
- 1 cup diagonally sliced carrots
- 1 cup broccoli florets
- 1 cup bite-size pieces cauliflower
- 1 red bell pepper, cut into 1-inch squares
- 1/3 cup tarragon vinegar or white wine vinegar
- 1/4 cup extra virgin olive oil
- 1 tablespoon grainy or Dijon mustard
- 1/2 teaspoon freshly ground pepper
DIRECTIONS
Bring a large pot of salted water to a boil. Blanch the
vegetables by dropping the carrots, broccoli, and cauliflower
into the water. Return to a boil; cook 30 to 60 seconds.
The vegetables should remain very crisp. Drain and rinse
under very cold running water or in a bowl of ice water.
Drain well and transfer to a large bowl. Add the red pepper.
In a small bowl, whisk together the vinegar, oil, mustard,
and pepper. Toss the dressing with the vegetables. Cover
and chill until serving time.
Nutritional Information Per Serving (About 1/2 cup):
Calories: 85, Fat: 7 g, Cholesterol: 0 mg, Sodium: 137 mg,
Carbohydrate: 6 g, Dietary Fiber: 2 g, Sugars: 3 g, Protein: 1 g
Diabetic Exchanges: 1 Vegetable, 1-1/2 Fat
| |
|
Reply
| | | From: Genie· | Sent: 10/7/2008 2:26 AM |
| Greek Tomato Salad
1/4 cup red wine vinegar or cider vinegar
2 TB extra virgin olive oil
1 garlic clove, minced
1/2 tsp. dried oregano
1/4 tsp. dried basil
1/8 tsp. sugar
1/8 tsp. salt
1/8 tsp. ground black pepper
1 cup thinly sliced red onion, separated into rings
1/2 cup coarsely chopped green pepper
4 medium tomatoes, each cut into 8 wedges
6 medium pitted whole ripe olives, halved
3 TB crumbled feta cheese
In a large salad bowl, whisk together the vinegar, oil, garlic, oregano,
basil, sugar, salt and pepper.
Add red onion and green pepper; toss to coat. Stir in the tomatoes, olives
and cheese.
Cover and refrigerate for at least 1 hour. Serve with a slotted spoon.
Yield: 5 servings.
Nutrition Information:
Per serving (1 cup) = 120 calories, 8 g fat (2 g saturated fat), 5 mg
cholesterol,
179 mg sodium, 12 g carbohydrate, 2 g fiber, 2 g protein.
Diabetic Exchanges: 2 vegetable, 1-1/2 fat.
| |
|
Reply
| | | From: Genie· | Sent: 10/9/2008 3:43 AM |
Perfection Salad Yield: 12 servings
Serving Size: 1/12 of recipe Ingredients - 1 can (8 ounces) unsweetened crushed pineapple in juice, undrained
- 1 package (0.6 ounces) sugar-free lemon, lime, or orange-flavored gelatin
- 1/4 teaspoon salt
- 1-1/2 cups thinly sliced, or shredded, cabbage
- 1/2 cup chopped celery
- 1/2 cup shredded carrot
- 1/4 cup chopped red, or green, bell pepper
- 1/4 - 1/2 cup sliced pimiento-stuffed olives
- Lettuce leaves
- 3/4 cup fat-free mayonnaise
Directions - Drain pineapple, reserving juice. Prepare gelatin in large bowl according to package directions, adding salt and using reserved pineapple juice as part of the liquid.
- Mix pineapple, cabbage, celery, carrot, bell pepper, and olives into gelatin mixture. Pour into ungreased 13x9-inch baking dish. Refrigerate until firm, 4 to 5 hours.
- Cut salad into squares; arrange on lettuce-lined plates. Top each serving with a tablespoon of mayonnaise.
Calories: 36
Protein: 1.1 g
Sodium: 265 mg
Fat: 0.4 g
Carbohydrates: 6.9 g
Exchanges: 1 Vegetable
Source: 1,001 Delicious Recipes for People with Diabetes
| |
|
Reply
| | | From: Genie· | Sent: 10/9/2008 8:31 PM |
| Steak Salad
1/2 cup fat free red wine vinegar salad dressing OR homemade vinaigrette
1 TB fresh tarragon, chopped PR
1/2 tsp. dried tarragon
1/2 tsp. ground black pepper
2 eads Boston lettuce, separated into leaves
1/2 lb. lean cooked beef, cut into thin bite size strips
1 cup red or yellow baby pear tomatoes or cherry tomatoes
1 cup broccoli florets
1/2 medium red onion, cut into thin slices
1/4 cup (1 oz.) crumbled blue cheese
1/2 cup fat free croutons
To make the Dressing: Combine bottled red wine vinegar salad dressing,
tarragon,
and pepper, set aside.
To serve, line 4 dinner plates with lettuce leaves. Arrange beef, tomatoes,
broccoli, and
onion on plates. Sprinkle with blue cheese. Drizzle with dressing and top
with croutons.
Makes 4 servings.
Nutrition Information:
Per serving = calories: 219, total fat 9 g, saturated fat 4 g,
cholesterol 37 mg, sodium 606 mg, carbohydrate 12 g,
fiber 2 g, protein 22 g.
Diabetic Exchanges: vegetable 2.5; lean meat 2.5; fat .5.
| |
|
Reply
| | | From: Genie· | Sent: 10/13/2008 3:05 AM |
Fettuccine Salad with Roasted Garlic, Onions, and Peppers Serves: 8
Serving Size: 1/8 of recipe Ingredients - 2 bulbs garlic
- Olive oil cooking spray
- 3 medium onions, cut into wedges
- 2 large red bell peppers, cut into 1/2-inch slices
- 2 tablespoons olive oil or vegetable oil
- 2 tablespoons lemon juice
- 2 tablespoons finely chopped parsley
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 8 ounces fettuccine, cooked, warm
Directions - Cut a scant 1/2 inch off tops of garlic bulbs, exposing ends of cloves. Wrap garlic heads loosely in aluminum foil. Spray jelly roll pan with cooking spray. Arrange garlic, onions, and bell peppers on pan. Bake vegetables, uncovered, at 400 degrees until garlic is very soft and vegetables are tender, 30 to 40 minutes.
- Cool garlic slightly; squeeze pulp into small bowl. Stir in oil, lemon juice, parsley, salt, and pepper. Spoon garlic mixture over pasta and toss; add onions and peppers and toss. Serve warm.
Calories: 151
Protein: 5 g
Sodium: 184 mg
Fat: 4.5 g
Carbohydrates: 24.4 g
Exchanges: 1-1/2 Vegetable, 1 Bread/Starch, 1 Fat
Source: 1,001 Recipes For People with Diabetes
| |
|
Reply
| | | From: Genie· | Sent: 10/16/2008 4:42 AM |
Warm Asparagus And Red Pepper Salad Yield: 4 servings Ingredients - 2 tablespoons extra-virgin olive oil
- 1 large red bell pepper, cut into 1/4-inch-thick slices, then cut into bite-sized pieces
- 1 pound fresh asparagus, trimmed and cut into 1-inch pieces
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 1 tablespoon red wine vinegar
- 1/4 cup shredded or shaved Parmesan cheese
Directions - In a large skillet, over medium heat, warm olive oil; add red pepper, asparagus, salt, and pepper. Saute until asparagus is tender but still crisp, about 5 minutes.
- Add vinegar to skillet and stir to combine with vegetables. Remove from heat and transfer mixture to a serving dish; cool slightly. Top vegetables with the Parmesan cheese and serve while still warm.
Calories: 101
Protein: 4 g
Sodium: 90 mg
Cholesterol: 3 mg
Fat: 8 g
Carbohydrates: 4 g
Exchanges: 1 Vegetable, 1 Fat
Source: "The Everyday Low-Carb Slow Cooker Cookbook
| |
|
Reply
| | | From: Genie· | Sent: 10/21/2008 8:00 PM |
Fiesta Slaw Makes 10 servings. Ingredients - 5 Tbsp. fresh lime juice
- 3 Tbsp. reduced-fat mayonnaise
- 5 cloves garlic, finely minced
- 2 tsp. canned chipotle chilies, rinsed, drained and chopped
- 1 Tbsp. honey
- 1 large red bell pepper, cut into thin strips
- 1 large green bell pepper, cut into thin
- 1 large yellow bell pepper, cut into thin strips
- 12 oz. jicama, peeled, cut into thin strips
- 1/3 cup (packed) fresh cilantro leaves, minced
- Salt and freshly ground black pepper
Directions - Purée first 5 ingredients in a blender or food processor until dressing is smooth.
- Place peppers, jicama and cilantro in a large bowl. Add dressing and toss to mix and coat well. Season with salt and pepper to taste. Cover and refrigerate until the vegetables soften a little but remain crunchy. (About 4 hours.)
- Serve at room temperature.
Calories: 42
Protein: 1 g
Sodium: 42 mg
Fat: under 1 g
Carbohydrates: 9 g
Exchanges: 2 Vegetable
Source: AICR
| |
|
Reply
| | | From: Genie· | Sent: 10/25/2008 4:43 AM |
SEAFOOD GARLIC ANTIPASTO
Yield: 6 servings
Source: "The Best Diabetes Cookbook" by Katherine Younker
INGREDIENTS
- 1 pound scallops, squid or shrimp,
or a combination, cut into pieces
- 3/4 cup chopped snow peas
- 3/4 cup chopped red peppers
- 1/2 cup diced tomatoes
- 1/3 cup red onions
- 1/3 cup minced coriander or dill
- 1/4 cup sliced black olives
- 3 tablespoons lemon juice
- 2 tablespoons olive oil
- 1-1/2 teaspoons minced garlic
- Pepper to taste
DIRECTIONS
In a nonstick skillet sprayed with vegetable spray,
cook the seafood over medium-high heat for 3 minutes,
or until just done. Drain excess liquid, if any, and
place seafood in serving bowl. Let cool slightly.
Add snow peas, red peppers, tomatoes, red onions, coriander
and olives; mix well. Whisk together lemon juice, olive oil,
garlic; pour over seafood mixture. Add pepper to taste.
Chill for 1 hour before serving.
Nutritional Information Per Serving (1/6 of recipe):
Calories: 150, Carbohydrate: 7 g, Fiber: 1 g,
Protein: 17 g, Fat: 6 g, Sodium: 137 mg, Cholesterol: 115 mg
Diabetic Exchanges: 1 Vegetable, 2 Lean Meat
| |
|
|
Free Forum Hosting
Important Announcement
First
Return to Diabetic