From: <NOBR>Genie·</NOBR>  (Original Message)

Sent: 10/6/2007 9:10 PM

Diabetic Grilled Veal Chops Makes: 4 servings Serving Size: 1 veal chop Prep Time: 5 minutes 4 4-ounce boneless veal chops 2 tablespoons light Italian dressing 1/2 teaspoon salt 1/4 teaspoon ground black pepper Prepare an indoor or outdoor grill. Trim any visible fat from chops. Brush each side with dressing. Season well with salt and pepper. Grill for 4-6 minutes on each side over medium heat. Chef's Tip: You can use pork instead of veal if you wish. Per serving: Exchanges 3 Lean Meat Calories 175 Calories from Fat 67 Total Fat 7 g Saturated Fat 2 g Cholesterol 91 mg Sodium 420 mg Total Carbohydrate 1 g Dietary Fiber 0 g Sugars 1 g Protein 25 g Healthy Calendar Diabetic Cooking

From: <NOBR>Genie·</NOBR>  (Original Message)

Sent: 10/10/2007 11:29 AM

Kick-off Kabobs Ingredients: 2 pounds boneless pork chops, cut into 1-inch cubes 1 cup fat-free Italian salad dressing 2 tbsp dried red pepper flakes 1 tbsp fennel seed 1 large red bell pepper, cut into 1-inch pieces 1 large green bell pepper, cut into 1-inch pieces 1 large onion, cut into 1-inch pieces 24 (6-inch) wooden skewers (soak in water for 30 minutes before using) Directions: Place pork cubes in resealable plastic bag; add salad dressing, red pepper flakes and fennel seed. Seal bag; refrigerate for at least 1 hour to overnight to marinate pork. When ready to cook, thread pork, peppers and onion on skewers. Discard marinade. Place kabobs on greased broiler pan and broil 5 inches from heat, or grill over medium-hot coals, for about 5 minutes per side. Tailgate Tip: If tailgating at the stadium, thread pork and vegetables on skewers at home, and store in plastic containers in a portable cooler until ready to grill. Nutritients Per Serving: 70 Calories 2 g Fat 25 mg Cholesterol 2 g Carbohydrates 9 g Protein 135 mg Sodium 0 g Saturated Fat

From: <NOBR>Genie·</NOBR>  (Original Message)

Sent: 10/15/2007 1:01 PM

GRILLED SCALLOP KEBABS Yield: 4 servings                                "The Complete Diabetes Prevention Plan" INGREDIENTS: -  1-1/4 pounds large scallops -  8 pieces (1-inch each) red or yellow bell pepper -  8 pieces (1-inch each) green bell pepper -  8 frozen small whole onions, thawed -  1 teaspoon fines herbes or Italian seasoning -  3/4 teaspoon lemon pepper -  1/2 teaspoon garlic powder -  1/4 teaspoon salt -  1 tablespoon plus 1 teaspoon extra virgin olive oil DIRECTIONS: Rinse the scallops and pat dry with paper towels. Place in a large bowl along with the peppers and onions. Add the fines herbes or Italian seasoning, lemon pepper, garlic powder, salt, and olive oil and toss to mix. Thread a quarter of the scallops and vegetables onto four 14-inch skewers. (Leave a little space between the ingredients to ensure even cooking.) Coat a grill rack with olive oil and grill covered over medium coals for several minutes on each side, until nicely browned and the shrimp or scallops are cooked through. Alternatively, cook for several minutes on each side under a preheated broiler. Serve hot. Nutritional Information Per Serving (1/4 of recipe): Calories: 182, Carbohydrate: 7 g, Cholesterol: 47 mg, Fat: 5.7 g, Saturated Fat: 0.7 g, Fiber: 1 g, Protein: 24 g,          Sodium: 475 mg        Diabetic Exchanges: 4 Very Lean Meat, 1 Vegetable, 1 Fat

From: <NOBR>Genie·</NOBR>  (Original Message)

Sent: 10/18/2007 3:18 PM

Dijon Pork Chops From Country Pork INGREDIENTS 1/4 cup red wine vinegar 2 tablespoons vegetable oil 2 tablespoons Dijon mustard 2 teaspoons chopped fresh parsley 1/2 teaspoon chopped fresh chives 1/4 teaspoon dried tarragon 4 butterflied pork chops (4 ounces each), trimmed Additional chives, optional SERVINGS 4 METHOD Grill (gas or charcoal) PREP 10 min. COOK 10 min. TOTAL 20 min. DIRECTIONS In a small bowl, combine the vinegar, oil, mustard and herbs and set aside. Grill chops, uncovered, over medium heat for 2 minutes per side for 1/2-in. chops (4 minutes per side for 1-in. chops). Brush with mustard mixture and grill 2 minutes longer. Turn; baste and grill 2 minutes longer or until juices run clear. Sprinkle with chives if desired. Yield: 4 servings. NUTRITIONAL INFO Diabetic Exchanges: One serving equals 3 lean meat, 1 fat; also, 236 calories, 236 mg sodium, 59 mg cholesterol, 1 gm carbohydrate, 22 gm protein, 13 gm fat.

From: <NOBR>Genie·</NOBR>  (Original Message)

Sent: 10/18/2007 3:20 PM

Dijon Grilled Pork Chops INGREDIENTS 6 tablespoons Dijon mustard 6 tablespoons brown sugar 3 tablespoons unsweetened apple juice 3 tablespoons Worcestershire sauce 4 bone-in pork loin chops (8 ounces) SERVINGS 4 METHOD Grill (gas or charcoal) PREP 5 min. COOK 15 min. TOTAL 20 min. DIRECTIONS In a bowl, combine the first four ingredients; mix well. Pour 2/3 cup marinade into large resealable plastic bag; add the pork chops. Seal bag and turn to coat. Refrigerate for 8 hours or overnight. Cover and refrigerate remaining marinade for basting. Coat grill rack with nonstick cooking spray before starting the grill. Drain marinade from pork. Grill, covered, over medium heat for 6-10 minutes on each side or until a meat thermometer reads 160°; basting occasionally with reserved marinade. Yield: 4 servings. NUTRITIONAL INFO Nutritional Analysis: One pork chop equals 252 calories, 9 g fat (3 g saturated fat), 78 mg cholesterol, 413 mg sodium, 13 g carbohydrate, trace fiber, 29 g protein.   Diabetic Exchanges: 4 lean meat, 1 fruit.

From: <NOBR>Genie·</NOBR>  (Original Message)

Sent: 10/18/2007 3:48 PM

Salmon Steaks From Light & Tasty INGREDIENTS 1/4 cup balsamic vinegar 1/4 cup chili sauce 1/4 cup packed brown sugar 3 garlic cloves, minced 2 teaspoons minced fresh parsley 1 teaspoon minced fresh gingerroot 1/4 to 1/2 teaspoon cayenne pepper 1/4 to 1/2 teaspoon crushed red pepper flakes, optional 4 salmon steaks (6 ounces each) SERVINGS 4 CATEGORY Main Dish METHOD Grill (gas or charcoal) PREP 10 min. COOK 10 min. TOTAL 20 min. DIRECTIONS Coat grill rack with nonstick cooking spray before starting the grill. In a small bowl, combine the vinegar, chili sauce, sugar, garlic, parsley and seasonings. Grill salmon, covered, over medium heat for 4-5 minutes on each side or until fish flakes easily with a fork, brushing occasionally with sauce. Yield: 4 servings. NUTRITIONAL INFO Nutritional Analysis: One serving equals 373 calories, 17 g fat (4 g saturated fat), 106 mg cholesterol, 565 mg sodium, 22 g carbohydrate, trace fiber, 32 g protein. Diabetic Exchanges: 5 lean meat, 1-1/2 starch.

From: <NOBR>Genie·</NOBR>  (Original Message)

Sent: 10/18/2007 3:42 PM

Fillets with Mushroom Sauce From Country Woman INGREDIENTS 4 beef tenderloin fillets (4 ounces each) 1 large onion, cut into 1/2-inch slices 1/2 pound fresh mushrooms, thickly sliced 2 tablespoons butter 1 can (14-1/2 ounces) diced tomatoes, undrained 1/4 cup water 1/2 teaspoon dried basil 1/2 teaspoon beef bouillon granules 1/8 teaspoon pepper SERVINGS 4 CATEGORY Low Carb METHOD Grill (gas or charcoal) PREP 25 min. TOTAL 25 min. DIRECTIONS Grill, covered, over medium heat for 6-9 minutes on each side or until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°). Meanwhile, in a large skillet, saute onion and mushrooms in butter until tender. Stir in the tomatoes, water, basil, bouillon and pepper. Bring to a boil; cook and stir over medium heat for 5 minutes or until thickened. Serve with beef. Yield: 4 servings. NUTRITIONAL INFO Nutrition Facts: One serving equals 278 calories, 14 g fat (0 saturated fat), 70 mg cholesterol, 299 mg sodium, 10 g carbohydrate, 0 fiber, 26 g protein. Diabetic Exchanges: 3 meat, 2 vegetable.

From: <NOBR>Genie·</NOBR>  (Original Message)

Sent: 10/18/2007 3:31 PM

Down-Home Barbecued Chicken From Cooking for 2 INGREDIENTS 1/2 cup ketchup 1/4 cup water 2 tablespoons brown sugar 1 tablespoon lemon juice 1 tablespoon cider vinegar 1 teaspoon Worcestershire sauce 1 teaspoon prepared mustard 1 garlic clove, minced Dash salt 1/4 to 1/2 teaspoon hot pepper sauce 1 bay leaf 2 bone-in chicken breast halves (8 ounces each), skin removed SERVINGS 2 CATEGORY Lower Fat METHOD Grill (gas or charcoal) PREP 45 min. COOK 35 min. TOTAL 80 min. DIRECTIONS In small saucepan, combine the first 11 ingredients; bring to a boil, stirring occasionally. Reduce heat; cover and simmer for 30 minutes. Discard bay leaf. Reserve 1/3 cup sauce for basting. Cover and refrigerate the remaining sauce. Prepare grill for indirect heat, using a drip pan. Place chicken over drip pan. Grill, covered, over indirect medium heat for 20 minutes. Turn; grill 15-25 minutes longer or until juices run clear, basting occasionally with reserved sauce. Serve with remaining sauce. Yield: 2 servings. NUTRITIONAL INFO Nutritional Analysis: 1 chicken breast half with 1/4 cup sauce equals 320 calories, 5 g fat (1 g saturated fat), 101 mg cholesterol, 938 mg sodium, 32 g carbohydrate, 1 g fiber, 38 g protein. Diabetic Exchanges: 5 very lean meat, 1 starch, 1 fruit.

From: <NOBR>Genie·</NOBR>  (Original Message)

Sent: 10/18/2007 3:22 PM

Dilly Barbecued Turkey From Taste of Home INGREDIENTS 1 turkey breast half with bone (2-1/2 to 3 pounds) 1 cup plain yogurt 1/2 cup lemon juice 1/3 cup vegetable oil 1/2 cup minced fresh parsley 1/2 cup chopped green onion 4 garlic cloves, minced 4 tablespoons fresh minced dill or 4 teaspoons dill weed 1 teaspoon crushed dried rosemary 1 teaspoon salt, optional 1/2 teaspoon pepper SERVINGS 6 CATEGORY Main Dish METHOD Grill (gas or charcoal) PREP 10 min. COOK 60 min. TOTAL 70 min. DIRECTIONS Place turkey in glass baking dish. In a small bowl, combine all remaining ingredients; spread half over the turkey. Cover and refrigerate remaining yogurt. Cover and refrigerate for 6-8 hours or overnight. Remove turkey, discarding yogurt marinade. Grill turkey, covered, over medium-hot heat, basting often with reserved marinade, for 1 to 1-1/4 hours or until juices run clear or internal temperature reaches 170°. Yield: 6 servings. NUTRITIONAL INFO Diabetic Exchanges: One serving (prepared with nonfat yogurt and without added salt) equals 3 lean meat, 1 vegetable, 1 fat; also 245 calories, 127 mg sodium, 40 mg cholesterol, 5 gm carbohydrate, 28 gm protein, 12 gm fat

GRILLED PORK TENDERLOIN WITH MUSTARD,
ROSEMARY, AND APPLE MARINADE

Yield: 6 servings
Source: "The Eating Well Diabetes Cookbook"

INGREDIENTS

-  1/4 cup frozen apple juice concentrate
-  2 tablespoons plus 1-1/2 teaspoons Dijon mustard
-  2 tablespoons extra-virgin olive oil, divided
-  2 tablespoons chopped fresh rosemary or thyme
-  4 cloves garlic, minced
-  1 teaspoon crushed black peppercorns
-  2 (12 ounce) pork tenderloins, trimmed of fat
-  1 tablespoon minced shallot
-  3 tablespoons port or brewed black tea
-  2 tablespoons balsamic vinegar
-  1/4 teaspoon salt, or to taste
-  Freshly ground pepper to taste

DIRECTIONS

Whisk apple juice concentrate, 2 tablespoons mustard,
1 tablespoon oil, rosemary (or thyme), garlic and peppercorns
in a small bowl. Reserve 3 tablespoons marinade for basting.

Place tenderloins in a shallow glass dish and pour the
remaining marinade over them, turning to coat. Cover and
marinate in the refrigerator for at least 20 minutes or
for up to 2 hours, turning several times.

Heat a grill or broiler.

Combine shallot, port (or tea), vinegar, salt, pepper
and the remaining 1-1/2 teaspoons mustard and 1 tablespoon
oil in a small bowl or a jar with a tight-fitting lid;
whisk or shake until blended. Set aside.

Grill or broil the tenderloins, turning several times and
basting the browned side with the reserved marinade, until
just cooked through, 15 to 20 minutes. (An instant-read
thermometer inserted in the center should register 155 degrees F.
The temperature will increase to 160 degrees F. during resting.)

Transfer the tenderloins to a clean cutting board, tent with
foil and let them rest for about 5 minutes before carving them
into 1/2-inch-thick slices. Arrange the pork slices on plates
and drizzle with the shallot dressing. Serve immediately.

Nutritional Information Per Serving (1/6 of recipe):
Calories: 214, Fat: 9 g, Cholesterol: 63 mg, Carbohydrate: 8 g,
Protein: 23 g, Fiber: 0 g, Sodium: 229 mg
Diabetic Exchanges: 1/2 Other Carbohydrate, 3 Lean Meat

HOISIN GARLIC BURGERS

Yield: 4 or 5 servings
Source: "The Best Diabetes Cookbook" by Katherine Younker

INGREDIENTS

-  1 pound lean ground beef
-  1/4 cup bread crumbs
-  1/4 cup chopped green onions (about 2 medium)
-  3 tablespoons chopped coriander or parsley
-  2 tablespoons hoisin sauce
-  2 teaspoons minced garlic
-  1 teaspoon minced gingerroot
-  1 egg
-  2 tablespoons water
-  2 tablespoons hoisin sauce
-  1 teaspoon sesame oil

DIRECTIONS

Start barbecue or preheat oven to 450 degrees F.

In bowl combine beef, bread crumbs, green onions,
coriander, hoisin sauce, garlic, gingerroot and egg;
mix well. Make 4 to 5 burgers.

In small bowl whisk together water, hoisin sauce and
sesame oil. Brush half of the sauce over top of burgers.

Place on greased grill and barbecue, or place on rack on baking
sheet and bake for 10 to 15 minutes (or until no longer pink
inside). Turn patties once and brush with remaining sauce.

Nutritional Information Per Serving (1 burger):
Calories: 292, Carbohydrate: 10 g, Fiber: 1 g,
Protein: 21 g, Fat: 18 g, Sodium: 305 mg, Cholesterol: 100 mg
Diabetic Exchanges: 2/3 Other Carbohydrate, 3 Medium Fat Meat, 1/2 Fat

From: <NOBR>Genie·</NOBR>  (Original Message)

Sent: 3/11/2007 12:40 PM

GRILLED PORK LOIN Yield: 4 servings Source: "Magic Menus for People with Diabetes" INGREDIENTS - 1 pound boneless center-cut pork loin, trimmed of excess fat - 3 tablespoons minced fresh basil - 2 large tomatoes, sliced about 1/2 inch thick DIRECTIONS Cut pork loin into 4 equal cutlets no more than 1/2 inch thick. Grill or broil pork. When first side is done, turn pork over and place basil and 1 tomato slice on top. Cover grill and continue cooking until pork is done. (If you cannot cover the grill, cutlets can be placed in a microwave after grilling to cook the tomatoes slightly.) Garnish each plate with remaining tomato slices. Nutritional Information Per Serving (1/4 of recipe): Calories: 205, Fat: 8 g, Cholesterol: 78 mg, Sodium: 66 mg, Carbohydrate: 4 g, Dietary Fiber: 1 g, Sugars: 3 g, Protein: 28 g - Diabetic Exchanges: 3 Lean Meat, 1 Vegetable

From: <NOBR>Genie·</NOBR>

Sent: 16/01/2008 6:21 PM

GRILLED CHICKEN BREASTS WITH FRUIT SALSA Yield: 4 servings Source: "The Diabetes Food and Nutrition Bible" by Hope Warshaw   INGREDIENTS For Fruit Salsa: - 2 cans (8 ounces each) crushed pineapple, packed in juice, drained - 1 mango, peeled and cubed - 1/2 papaya, peeled and cubed - 2 tablespoons rice vinegar - 1 tablespoon finely minced cilantro - 1 tablespoon minced red pepper - 2 whole chicken breasts, boned, skinned, halved (10 ounces meat each) - 2 teaspoons olive oil For Garnish: - kiwi slices DIRECTIONS In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour. Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains. To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with a kiwi slice. Nutritional Information Per Serving (1/4 of recipe): Calories: 305, Fat: 6 g, Cholesterol: 85 mg, Sodium: 79 mg, Carbohydrate: 30 g, Dietary Fiber: 3 g, Sugars: 25 g, Protein: 32 g Diabetic Exchanges: 4 Very Lean Meat, 2 Fruit, 1 Fat

From: <NOBR>Genie·</NOBR>  (Original Message)

Sent: 3/2/2008 1:24 PM

MARINATED STEAK KABOBS Yield: 4 servings Source: "The Diabetes Food and Nutrition Bible" by Hope Warshaw   INGREDIENTS - 1/4 cup lite soy sauce - 1 tablespoon honey - 2 tablespoons dry sherry - 1 teaspoon orange zest - 1 tablespoon canola oil - 1 pound sirloin steak, trimmed of any fat and cut into 1-1/2- inch cubes - 1 large green pepper, seeded and cut into 1-inch squares - 1 large red pepper, seeded and cut into 1-inch squares DIRECTIONS Combine the soy sauce, honey, sherry, zest, and oil in a zippered plastic bag. Add the beef and close the bag. Refrigerate for 2 hours or overnight. Drain marinade. Soak wooden skewers in a pan of warm water for 30 minutes. Thread the steak and peppers alternately onto skewers. Prepare an oven broiler or an outdoor grill with the rack set 4 inches from the heat source. Grill on each side over medium heat for a total of about 10 minutes, or until desired degree of doneness. Nutritional Information Per Serving (4 ounces meat): Calories: 194, Fat: 7 g, Cholesterol: 64 mg, Sodium: 354 mg, Carbohydrate: 9 g, Dietary Fiber: 2 g, Sugars: 5 g, Protein: 23 g Diabetic Exchanges: 3 Lean Meat, 2 Vegetable

From: <NOBR>Genie·</NOBR>  (Original Message)

Sent: 3/4/2008 5:47 PM

Bacon-Corn Stuffed Peppers From Quick Cooking Filled with corn, salsa, green onions, mozzarella cheese and bacon, these grilled pepper halves are sure to liven up your next cookout. "They have a wonderful taste and give a fun twist to the usual corn on the cob," says Mitzi Sentiff of Alexandria, Virginia. INGREDIENTS 2 cups frozen corn, thawed 1/3 cup salsa 6 green onions, chopped 1 medium green pepper, halved and seeded 1 medium sweet red pepper, halved and seeded 1/4 cup shredded mozzarella cheese 2 bacon strips, cooked and crumbled Additional salsa, optional SERVINGS 4 CATEGORY Low Fat METHOD Grill (gas or charcoal) PREP 20 min. COOK 25 min. TOTAL 45 min. DIRECTIONS In a large bowl, combine the corn, salsa and onions. Spoon into pepper halves. Place each stuffed pepper half on a piece of heavy- duty foil (about 18 in. x 12 in.). Fold foil around peppers and seal tightly. Grill, covered, over medium heat for 25-30 minutes or until peppers are crisp-tender. Carefully open packets. Sprinkle with cheese and bacon. Return to the grill for 3-5 minutes or until cheese is melted. Serve with additional salsa if desired. Yield: 4 servings. NUTRITIONAL INFO Nutrition Facts: 1 serving (prepared with part-skim mozzarella cheese and without additional salsa) equals 120 calories, 2 g fat (1 g saturated fat), 3 mg cholesterol, 151 mg sodium, 23 g carbohydrate, 4 g fiber, 4 g protein.   Diabetic Exchanges: 1 starch, 1 vegetable, 1/2 fat.