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Reply
| | From:  Genie· (Original Message) | Sent: 10/16/2007 5:49 AM |
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Reply
| | | From: Genie· | Sent: 5/25/2008 2:00 AM |
New Mexican Chicken-Cilantro Sausage Strata Recipe--Diabetic
(makes 8 servings)
olive oil cooking spray
1 pound (480 g) purchased low-fat New Mexican chicken-cilantro sausages or other low-fat chicken or turkey sausages
2 cups (480 ml) 1% low-fat milk
1 1/2 cups (360 ml) egg substitute
refrigerated butter-flavored cooking spray
3/4 cups (90 g) shredded low-fat sharp cheddar cheese
8 slices good-quality white bread, crusts removed and cut into cubes
1 1/2 cups (360 ml) Roasted Tomatillo Salsa (recipe follows)
Remove and discard sausage casings. Crumble the sausage and sauté in a nonstick skillet over medium heat until evenly browned, stirring and breaking up any large clumps with a wooden spoon. Using a slotted spoon, transfer the browned sausage to paper towels to thoroughly drain.
In a 1-quart (1 l) measuring cup, whisk together the milk and egg substitute.
Lightly coat a 2-quart (2 l) casserole dish with cooking spray. Place 1/4 cup (30 g) of the shredded cheese in a self-sealing plastic bag. Refrigerate. Layer 1/3 of the bread cubes on the bottom of the prepared baking dish. Top with half of the browned sausage and 1/4 cup (30 g) of the shredded cheese. Pour 1 cup (240 ml) of the milk-egg mixture over the top. Repeat the layers, finishing with the final bread layer and the remaining 1 1/2 cups (360 ml) of the milk-egg mixture. Cover with the tomatillo salsa. Cover with plastic wrap and refrigerate overnight.
Pre heat oven to 350°F (180°C, Gas Mark 4). Uncover the casserole. Sprinkle the top with the reserved shredded cheese. Bake until the strata is bubbling and golden brown and a knife inserted in the center comes out clean, about 50 to 60 minutes. Remove from the oven and let rest for 10 minutes before serving.
Per serving: 199 calories (19% calories from fat), 20 g protein, 4 g total fat (1.6 g saturated fat), 21 g carbohydrates, 1 g dietary fiber, f24 mg cholesterol, 375 mg potassium, 689 mg sodium
Diabetic exchanges: 2 lean protein, 1 1/2 carbohydrate (1 bread/starch, 1/2 skim milk) | |
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Reply
| | | From: Genie· | Sent: 5/26/2008 3:05 AM |
Chile Con Queso Recipe--diabetic
(makes 8 servings)
4 ounces (120 g) reduced-fat processed cheese, cut into 1-inch (2.5 cm) cubes
1/3 cup (24 g) store-bought chunky salsa
1 16-ounce (480 g) can fat-free refried beans
1/4 cup (34 g) well-drained canned chopped green chiles
Combine all ingredients and put in a microwave-safe dish. Cook for 2 minutes. Stir. Continue to cook for another 4 minutes, stirring once, until cheese is melted and dip is warmed through.
Serve hot with fat-free or reduced-fat tortilla chips.
Per serving (dip only): 102 calories (32% calories from fat), 5 g protein, 3 g total fat (2.0 g saturated fat), 10 g carbohydrate, 3 g dietary fiber, 10 mg cholesterol, 530 mg sodium
Diabetic exchanges: 1 lean protein (meat), 1/2 carbohydrate (bread/starch) | |
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Reply
| | | From: Genie· | Sent: 5/27/2008 5:21 AM |
| BABY CORN IN JALAPENO VINAIGRETTE
Yield: 8 servings
Source: "The New Family Cookbook for People with Diabetes"
INGREDIENTS
- One 15-ounce can or two 7-ounce jars whole baby corn cobs,
rinsed and drained
- 1/4 cup chopped cilantro
- 1/4 cup red or white wine vinegar
- 2 tablespoons olive oil
- 1 small jalapeno pepper, seeded and minced
DIRECTIONS
Combine all the ingredients in a glass dish; refrigerate,
covered, and marinate at least 2 hours or overnight. (The
mixture may be refrigerated up to 3 days.) Drain the corn
before serving chilled or at room temperature.
Nutritional Information Per Serving (about 4 pieces):
Calories: 27, Fat: 2 g, Cholesterol: 0 mg, Sodium: 5 mg,
Carbohydrate: 3 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 1 g
Diabetic Exchanges: 1 Vegetable
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Reply
| | | From: Genie· | Sent: 6/12/2008 12:35 AM |
Fresh Salsa Serves: 4 (1 Serving = 1/4 Cup) Ingredients - 1 large tomato ( 8 ounces), seeded and chopped
- 3 green onions with green tops, chopped
- 1/3 cup packed chopped fresh cilantro
- 1 tablespoon fresh lime juice
- 1 tablespoon seeded and chopped jalapeno
- 2 cloves garlic, minced
- 1/2 teaspoon salt
Directions - Combine all the ingredients in a bowl; mix well. Leave at room temperature for 30 to 60 minutes for flavors to mingle.
Calories: 20
Protein: 1 g
Sodium: 306 mg
Carbohydrates: 4 g
Exchanges: Free Food
Source: The New Family Cookbook For People with Diabetes
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Reply
| | | From: Genie· | Sent: 6/18/2008 3:00 AM |
| CARIBBEAN CHICKEN WITH MANGO SALSA
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
INGREDIENTS
Mango Salsa:
- 1 cup 1/4-inch diced fresh mango
- 1/4 cup finely chopped green bell pepper
- 1/4 cup finely chopped red bell pepper
- 1/4 cup thinly sliced scallions
- 1 to 2 teaspoons finely chopped pickled jalapeno peppers
- 2 teaspoons lime juice
- 1/8 teaspoon salt
Rest of ingredients:
- 1 pound chicken tenders or 1 pound boneless skinless chicken
breast cut into 8 equal pieces and pounded 1/2-inch thick
- 1 tablespoon jerk seasoning
- 1 tablespoon plus 1 teaspoon extra virgin olive oil
DIRECTIONS
Just before you are ready to cook the chicken, combine all
of the salsa ingredients and stir to mix well. Set aside.
Rinse the chicken and pat dry with paper towels. Rub some
of the jerk seasoning over all sides of the chicken.
Place the olive oil in a large nonstick skillet and
preheat over medium-high heat. Add the chicken and cook
for a couple of minutes on each side, until nicely browned.
Reduce the heat to medium, cover, and cook for about
3 minutes more, until the chicken is cooked through.
Divide the chicken among 4 serving plates
and serve hot, accompanied by the salsa.
Nutritional Information Per Serving (1/4 of recipe):
Calories: 202, Carbohydrate: 9 g, Cholesterol: 66 mg,
Fat: 6 g, Saturated Fat: 1 g, Fiber: 1.3 g,
Protein: 27 g, Sodium: 514 mg, Calcium: 19 mg
Diabetic Exchanges: 3 Very Lean Meat, 1/2 Fruit, 1 Fat
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Reply
| | | From: Genie· | Sent: 6/20/2008 10:40 PM |
Shiitake Tomatillo Salsa
(makes 24 servings)
This is a great salsa. The earthiness of the mushrooms, the
tangyness of the tomatillos, and the sweet of the bells make
a wonderful marriage of flavors. Give it a try and enjoy the
day!!
prep time: 15 minutes
1/2 teaspoon olive oil
1 onion, chopped
1 leek, washed and julienned
1/2 pound shiitake mushrooms, stemmed and sliced
4 garlic cloves, chopped
2 pounds tomatillos, cleaned and washed
4 cups water or stock
4 red bell peppers
2 tablespoons chopped fresh oregano
salt (optional) and freshly ground pepper to taste
1. In a saucepan over medium high heat, sauté the onions
and leek in the oil until the onions are golden brown
(take care not to burn.) When the onions are ready,
add the mushrooms and garlic. Cook, stirring, for
5 minutes, until mushrooms are soft. Set aside.
2. In a saucepan or pot, add the tomatillos and water;
place over high heat to bring to a boil, reduce heat,
and simmer 15 to 20 minutes, until the tomatillos are
soft. Drain, discarding the cooking liquid.
3. Roast the bell peppers over an open flame, grill, or
broiler until charred. Place in a paper or plastic
bag for 10 minutes to sweat. Wash the peppers under
cool water, removing the charred skin, the stems, and
seeds. Set aside.
4. Place the bell peppers and tomatillos in a food
processor or blender; process until smooth. Add to
the sautéed onion-mushroom mixture. Add oregano and
season to taste with salt (if using) and freshly
ground pepper. Bring to a very low simmer and serve
hot over the tamale casserole.
Per serving: 50 calories (10% calories from fat),
2 g protein, rate, 1 g total fat (0.1 g saturated fat),
8 g carbohydrate, 3 g dietary fibre, 0 cholesterol,
26 mg sodium
Exchanges: 1 vegetable
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Reply
| | | From: Genie· | Sent: 6/20/2008 10:41 PM |
Fresh Salsa Serves: 4 (1 Serving = 1/4 Cup) Ingredients - 1 large tomato ( 8 ounces), seeded and chopped
- 3 green onions with green tops, chopped
- 1/3 cup packed chopped fresh cilantro
- 1 tablespoon fresh lime juice
- 1 tablespoon seeded and chopped jalapeno
- 2 cloves garlic, minced
- 1/2 teaspoon salt
Directions - Combine all the ingredients in a bowl; mix well. Leave at room temperature for 30 to 60 minutes for flavors to mingle.
Calories: 20
Protein: 1 g
Sodium: 306 mg
Carbohydrates: 4 g
Exchanges: Free Food
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Reply
| | | From: Genie· | Sent: 6/21/2008 5:01 AM |
| CHILI-CRUSTED HALIBUT WITH BLACK BEAN SALSA
Yield: 6 servings
Serving Size: 4 ounces fish with 1/3 cup salsa
Source: "The Complete Idiot's Guide to Terrific Diabetic Meals"
INGREDIENTS
- 1-1/2 teaspoon no-salt chili powder blend
- 1 teaspoon ground cumin
- 1/4 teaspoon cayenne
- 6 (4 ounce) halibut steaks (3/4-to 1-inch thick)
- 1 tablespoon fresh lime juice
- Vegetable oil cooking spray
Salsa Ingredients:
- 1 (15 ounce) can black beans, drained and rinsed
- 2/3 cup chunky tomato salsa
- 2 tablespoons chopped green onion
- 2 tablespoons chopped fresh cilantro
DIRECTIONS
In a small bowl, combine chili powder, cumin, and cayenne.
Mix well. Place halibut on a large plate. Brush both sides of
fish with lime juice and sprinkle both sides with chili powder
mixture. Let stand at room temperature for 10 minutes.
Meanwhile, spray a grill rack with cooking spray. Preheat a
gas grill to medium or prepare a medium-hot fire in a charcoal
grill, with the rack placed 4 to 6 inches above the heat.
In a medium bowl, combine black beans, salsa, green
onion, and cilantro, and mix well. Set aside.
Place fish on the grill, cover the grill and cook
for 10 to 14 minutes or until fish is opaque and
flakes easily with a fork, turning once. Serve
bean salsa with fish. Garnish with fresh cilantro.
Note: To broil halibut, place on a broiler pan and
broil 4 to 6 inches from heat 10 to 14 minutes or
until fish flakes easily with a fork, turning once.
Nutritional Information Per Serving:
Glycemic Index: 20, Glycemic Load: 2, Calories: 175,
Protein: 31 g, Carbohydrate: 10 g, Dietary Fiber: 4 g,
Fat: 4 g, Cholesterol: 55 mg, Sodium: 62 mg
Exchanges: 4 Very Lean Meat, 1/2 Starch, 1/2 Vegetable
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Reply
| | | From: Genie· | Sent: 7/17/2008 4:39 AM |
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CHICKEN TENDERS WITH SPICY BLACK BEANS
Yield: 4 servings
Source: "Secrets of Good-Carb Low-Carb Living"
INGREDIENTS
- 1 pound chicken breast tenders
- 1 teaspoon ground cumin
- 1/2 teaspoon garlic powder
- 1/2 teaspoon coarsely ground black pepper
- 1/4 teaspoon salt
- 1 tablespoon extra-virgin olive oil
- 1 cup canned black beans, undrained
- 1/2 cup chunky-style salsa
- 1/2 cup shredded reduced-fat Monterey Jack
or Mexican-blend cheese (optional)
- 3 tablespoons finely chopped fresh cilantro
or thinly sliced scallions
DIRECTIONS
Rinse the chicken and pat dry with paper towels. Combine
the cumin, garlic powder, pepper, and salt, and rub some
of the mixture over both sides of the chicken tenders.
Place the olive oil in a large nonstick skillet and preheat
over medium-high heat. Add the chicken tenders and cook for
a couple of minutes on each side, or until nicely browned.
Reduce the heat to medium, cover, and cook for about 3 minutes
more or until the chicken is cooked through. Remove the chicken
from the skillet and set aside to keep warm.
Add the black beans and salsa to the skillet and cook over
medium-high heat for a minute or two to heat through. To serve,
place a quarter of the chicken tenders on each of 4 serving
plates and top with a quarter of the black-bean mixture.
If desired, top each serving with some of the cheese and
sprinkle with some of the cilantro or scallions. Serve hot.
Nutritional Information Per Serving (1/4 of recipe):
Calories: 201, Carbohydrate: 14 g, Cholesterol: 66 mg,
Fat: 4.9 g, Saturated Fat: 0.8 g, Fiber: 3.5 g,
Protein: 29 g, Sodium: 629 mg, Calcium: 37 mg
Diabetic Exchanges: 1 Bread/Starch, 4 Low-Fat Meat
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Reply
| | | From: Genie· | Sent: 7/17/2008 7:33 PM |
Mexican Chicken Yield: 4 servings Ingredients - 2 cups deli fresh salsa
- 1/4 cup chopped cilantro
- 1 cup fat-free sour cream
- 1/4 cup low-fat shredded cheddar cheese
- 1/2 package taco seasoning (or 1-2 teaspoons chili powder to reduce sodium)
- Nonstick cooking spray
- 4 (4 ounce) boneless, skinless chicken breasts
Directions - Preheat oven to 350 degrees F.
- In a mixing bowl, mix together salsa, cilantro, sour cream, cheddar cheese, and taco seasoning.
- Place chicken into a glass baking dish sprayed with nonstick cooking spray. Pour sauce over chicken and bake 40-45 minutes, until the chicken registers 170 degrees F. on an instant read thermometer.
Calories: 250
Protein: 30 g
Cholesterol: 74 mg
Fat: 3 g
Carbohydrates: 24 g
Exchanges: 1-1/2 Carbohydrate, 4 Very Lean Meat
Source: Express Lane Diabetic Cooking | |
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Reply
| | | From: Genie· | Sent: 8/28/2008 5:06 AM |
| CHICKEN TACOS
Yield: 12 tacos
Source: Magic Menus for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/3.shtml
INGREDIENTS
- 2 pounds boneless, skinless chicken breast
- 1/2 cup low-sodium, low-fat chicken broth
- 1/2 onion, sliced
- 1 package taco seasoning mix
- 1-1/2 cups water
- 12 6-inch flour tortillas
- 6 ounces shredded reduced-fat cheddar cheese
- 2 cups shredded lettuce
- 1-1/2 cups chopped tomato
- 1/2 cup chopped onion
- 1 cup salsa (optional)
DIRECTIONS
Boil chicken in broth and onion for 20 minutes or
until done. Remove chicken and cut into small pieces.
Return chicken to skillet and add taco seasoning
and water. Bring to a boil, then simmer to desired
consistency (10 to 15 minutes).
Heat tortillas in microwave or iron skillet. Place
1/12 cooked chicken in the center of each tortilla. Top
with 1/12 cheese, lettuce, tomato, and onion. Roll up.
Nutritional Information Per Serving (1 taco):
Calories: 257, Fat: 7 g, Cholesterol: 56 mg, Sodium: 481 mg,
Carbohydrate: 22 g, Dietary Fiber: 2 g, Sugars: 3 g, Protein: 25 g
Diabetic Exchanges: 1 Starch, 3 Lean Meat, 1 Vegetable
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Reply
| | | From: Genie· | Sent: 9/1/2008 2:57 AM |
CHICKEN TACOS
Yield: 12 tacos
Source: Magic Menus for People with Diabetes
INGREDIENTS
- 2 pounds boneless, skinless chicken breast
- 1/2 cup low-sodium, low-fat chicken broth
- 1/2 onion, sliced
- 1 package taco seasoning mix
- 1-1/2 cups water
- 12 6-inch flour tortillas
- 6 ounces shredded reduced-fat cheddar cheese
- 2 cups shredded lettuce
- 1-1/2 cups chopped tomato
- 1/2 cup chopped onion
- 1 cup salsa (optional)
DIRECTIONS
Boil chicken in broth and onion for 20 minutes or
until done. Remove chicken and cut into small pieces.
Return chicken to skillet and add taco seasoning
and water. Bring to a boil, then simmer to desired
consistency (10 to 15 minutes).
Heat tortillas in microwave or iron skillet. Place
1/12 cooked chicken in the center of each tortilla. Top
with 1/12 cheese, lettuce, tomato, and onion. Roll up.
Nutritional Information Per Serving (1 taco):
Calories: 257, Fat: 7 g, Cholesterol: 56 mg, Sodium: 481 mg,
Carbohydrate: 22 g, Dietary Fiber: 2 g, Sugars: 3 g, Protein: 25 g
Diabetic Exchanges: 1 Starch, 3 Lean Meat, 1 Vegetable
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Reply
| | | From: Genie· | Sent: 9/3/2008 7:01 PM |
| Triple Decker Tortilla
Preheat oven to 350º F.
Nonstick cooking spray
1 cup canned pinto beans, rinsed and drained
1 cup salsa
4 (6") corn tortillas
1/2 cup frozen whole kernel corn, thawed
1/2 cup (2 oz.) shredded reduced-fat Monterey Jack or Cheddar cheese
1/2 cup shredded lettuce
Lightly coat a 9" pie plate with cooking spray; set aside. Place beans in a
small bowl; slightly
mash the beans. In a small saucepan or skillet cook and stir beans over
medium heat for 2 to 3 minutes.
Set aside.
Spoon 1/4 cup of the salsa into bottom of prepared pie plate. Top with 1 of
the tortillas. Layer half
of the mashed beans, 1 tortilla, corn, 1/4 cup of the cheese, 1/4 cup salsa,
1 tortilla, remaining bean
mixture, remaining tortilla, and remaining 1/2 cup salsa.
Cover with foil; bake 12 minutes. Or, cover with microwave-safe plastic wrap;
microwave
at HIGH power for 4 minutes, rotating once. Remove foil. Sprinkle with
remaining 1/4 cup cheese.
Bake, uncovered, 3 minutes more. (Or, microwave on high for 30 seconds more.)
Top with shredded
lettuce.
Makes 4 servings.
Nutrition Information:
Per serving = calories 219, total fat 5 g, saturated fat 2 g, cholesterol 10
mg,
sodium 813 mg, carbohydrate 38 g, fiber 6 g,.
Diabetic Exchanges: starch 2, vegetables 1/2, lean meat 1/2, fat 1/2.
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