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Reply
| | From:  Genie· (Original Message) | Sent: 11/1/2007 3:26 AM |
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Reply
| | | From: Genie· | Sent: 4/16/2008 2:16 AM |
| TEX-MEX TURKEY BURGERS
Yield: 6 servings
Source: "The Complete Diabetes Prevention Plan"
INGREDIENTS
Burger Mixture:
- 1 cup sliced fresh mushrooms
- 3/4 cup chopped zucchini
- 1/2 cup chopped onion
- 1/2 cup chopped red bell pepper
- 1-1/4 pounds 95% lean ground turkey or ground beef
- 1-1/2 tablespoons taco seasoning mix
Rest of Ingredients:
- 3/4 cup shredded nonfat or reduced-fat Monterey Jack
or Mexican-blend cheese
- 6 light wheat or multigrain burger buns
- 1/4 cup plus 2 tablespoons salsa
or ketchup (or mix half and half)
- 6 slices red or sweet white onion
- 6 slices tomato
- 6 lettuce leaves
DIRECTIONS
Place the mushrooms, zucchini, onion, and red bell pepper
in the bowl of a food processor and process until the
vegetables are finely chopped. Place the vegetables, ground
meat, and taco seasoning mix in a medium-sized bowl and mix
thoroughly. Shape the mixture into six 4-inch patties.
Grill the burgers over medium coals or cook under a broiler
for about 6 minutes on each side, until the internal temperature
of the patties reaches 165 degrees (160 degrees for ground
beef) and the meat is no longer pink inside. (To retain
moisture, avoid pressing down on the patties as they cook.)
Alternatively, coat a large nonstick skillet or griddle with
cooking spray and cook the burgers over medium heat for about
5 minutes per side. Sprinkle 2 tablespoons of the cheese over
each burger, cover the grill, and cook for another minute,
just until the cheese is melted.
Place each burger in a bun and top with some of the salsa
or ketchup, onion, tomato, and lettuce. Serve hot.
Nutritional Information Per Serving (1 burger):
Calories: 288, Carbohydrate: 29 g, Cholesterol: 66 mg, Fat: 6.3 g,
Fiber: 6 g, Protein: 32 g, Sodium: 658 mg, Calcium: 183 mg
Diabetic Exchanges: 1-1/2 Starch, 2-1/2 Lean, 1 Vegetable
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Reply
| | | From: Genie· | Sent: 4/21/2008 3:29 AM |
| SLIMMED-DOWN SLOPPY JOES
Yield: 6 servings
Source: "The Complete Diabetes Prevention Plan"
INGREDIENTS
- 1 pound 95% lean ground beef or turkey
- 1 medium onion, chopped
- 1 medium green bell pepper, chopped
- 1 packet (about 1.3 ounces) Sloppy Joe seasoning mix
- 6 ounces tomato paste
- 1-1/4 cups water
- 6 light wheat or multigrain burger buns
DIRECTIONS
Place the ground meat in a large nonstick skillet. Cook
over medium heat, stirring to crumble until the meat is
no longer pink. Drain off and discard any fat. Add the
onion and pepper, cover, and cook for about 5 minutes,
until the vegetables are tender.
Add the Sloppy Joe mix, tomato paste, and water, and bring
the mixture to a boil, stirring frequently. Reduce the heat
to low, cover, and simmer with the lid ajar, for about
10 minutes, stirring occasionally, until the mixture is
thick. Spoon the mixture over the buns and serve hot.
Nutritional Information Per Serving (1/6 of recipe):
Calories: 237, Carbohydrate: 32 g, Cholesterol: 40 mg, Fat: 4.1 g,
Fiber: 6 g, Protein: 20 g, Sodium: 689 mg, Calcium: 40 mg
Diabetic Exchanges: 2 Starch, 2 Lean Meat, 1 Vegetable
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Reply
| | | From: Genie· | Sent: 4/22/2008 3:49 AM |
| UNFRIED FISH SANDWICHES
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
INGREDIENTS
Sauce:
- 1/4 cup nonfat or reduced-fat mayonnaise
- 2 to 3 teaspoons dill or sweet pickle relish
- 2 teaspoons finely chopped onion
- 1/4 teaspoon dry mustard
Fish:
- 1 pound cod, grouper, orange roughy, or other
white fish fillets, cut into 4 equal pieces
- 1/4 cup plus 2 tablespoons fat-free egg substitute
- 1/2 cup Special-K cereal crumbs
- 1/2 to 1 teaspoon lemon pepper, Cajun seasoning,
or Old Bay seafood seasoning
- Nonstick cooking spray
Rest of Ingredients:
- 4 light whole-wheat or multigrain buns
- 4 slices tomato
- 4 lettuce leaves
DIRECTIONS
Preheat oven to 450 degrees F.
To make the sauce, combine all of the sauce ingredients
in a small bowl and stir to mix well. Cover the dish
and refrigerate until ready to serve.
Rinse the fish pieces with cool water and
pat dry with paper towels. Set aside.
Place the egg substitute in a shallow bowl.
Place the crumbs and lemon pepper or seasoning
in another shallow bowl and stir to mix well.
Coat a large baking sheet with nonstick cooking spray.
Dip the fish pieces first in the egg substitute and then
in the crumb mixture, turning to coat both sides well.
Lay the fish pieces on the coated sheet. Spray the
tops lightly with the cooking spray. Bake for about
15 minutes, until the outside is crisp and golden and
the fish flakes easily with a fork.
To serve, place one fish fillet in each bun. Top with some
of the sauce, lettuce, and tomato and serve immediately.
Nutritional Information Per Serving (1/4 of recipe):
Calories: 237, Carbohydrate: 31 g, Cholesterol: 48 mg, Fat: 3.3 g,
Fiber: 5.7 g, Protein: 29 g, Sodium: 543 mg, Calcium: 70 mg
Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1/2 Vegetable
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Reply
| | | From: Genie· | Sent: 5/7/2008 12:26 AM |
| VEGGIE SLOPPY JOES
Yield: 8 servings
Source: "Quick and Easy Low Carb Cooking for People with Diabetes"
INGREDIENTS
- 1 pound 96% extra-lean ground beef
- 1 14.5-ounce can diced tomatoes with peppers and onion, drained
- 1 cup frozen mixed vegetables, thawed
- 1/2 medium green bell pepper, chopped
- 3 tablespoons ketchup
- 1 teaspoon ground cumin
- 8 small hamburger buns, toasted
DIRECTIONS
Place a 12-inch nonstick skillet over medium high
heat until hot. Cook beef 3-4 minutes or until no
longer pink in center, stirring constantly.
Add tomatoes, mixed vegetables, and bell pepper. Stir
occasionally until mixture begins to simmer, then reduce
heat, cover tightly, and simmer 15 minutes or until
vegetables are tender.
Remove from heat, stir in ketchup and cumin, cover, and
let stand 5 minutes to thicken slightly and allow flavors
to blend. Serve on buns. This dish freezes well: freeze
1/2 cup individual servings in small plastic bags.
Nutritional Information Per Serving (1 sandwich):
Calories: 231, Fat: 4 g, Cholesterol: 32 mg, Sodium: 537 mg,
Carbohydrate: 30 g, Dietary Fiber: 3 g Sugars: 8 g, Protein: 18 g
Diabetic Exchanges: 2 Starch, 1 Lean Meat, 1 Vegetable
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Reply
| | | From: Genie· | Sent: 5/9/2008 5:53 PM |
| QUICK TURKEY WRAP
Yield: 2 servings
Source: "Mix 'n Match Meals in Minutes"
INGREDIENTS
- 2 (8-inch) flour tortillas
- 2 tablespoons reduced-fat mayonnaise
- 1/2 pound sliced turkey breast
- 1 cup sliced sweet pimentos
- 1/2 cup sliced dill pickles
DIRECTIONS
Place tortillas on the countertop and spread with
mayonnaise. Arrange turkey slices on top.
Spoon 1/2 cup sweet pimentos on each wrap.
Place 1/4 cup dill pickles on top of each wrap.
Roll wrap, slice in half, and serve. If not serving immediately,
roll wrap in foil or plastic wrap to keep it from drying out.
Nutritional Information Per Serving (1/2 of recipe):
Calories: 392, Fat: 9 g, Cholesterol: 97 mg, Sodium: 927 mg,
Carbohydrate: 35 g, Dietary Fiber: 4 g, Sugars: 3 g, Protein: 39 g
Diabetic Exchanges: 2 Starch, 4 Very Lean Meat, 1 Vegetable, 1-1/2 Fat
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Reply
| | | From: Genie· | Sent: 5/12/2008 5:11 AM |
| ITALIAN HERO SANDWICHES
Yield: 2 servings
Source: "Mix 'n Match Meals in Minutes"
INGREDIENTS
- 2 small French or Italian whole-grain rolls (about 2 ounces each)
- Olive oil cooking spray
- 2 plum tomatoes, thinly sliced
- 4 ounces roasted chicken breast pieces (1 cup)
- 2 ounces part-skim mozzarella cheese, sliced (1/2 cup)
- 1 cup canned pimentos, drained and cut into strips
- Salt and freshly ground black pepper to taste
DIRECTIONS
Slice rolls in half horizontally and remove
the centers. Spray each side with cooking spray.
Layer tomato, chicken and mozzarella on one side
of the roll. Add pimentos, salt, and pepper.
Cover with top of roll, cut in half, and serve.
Nutritional Information Per Serving (1/2 of recipe):
Calories: 326, Fat: 8 g, Cholesterol: 63 mg, Sodium: 507 mg,
Carbohydrate: 31 g, Dietary Fiber: 4 g, Sugars: 7 g, Protein: 30 g
Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1 Fat
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Reply
| | | From: Genie· | Sent: 6/4/2008 3:04 AM |
Crockpot Shredded Beef Sandwiches
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1 (3 pound) boneless beef roast
1 medium onion, chopped
1/3 cup vinegar
3 bay leaves
1/2 teaspoon salt (optional)
1/4 teaspoon ground cloves
1/8 teaspoon garlic powder
12 hamburger buns, split
Cut roast in half; place in a crockpot. Combine next 5 ingredients; pour over roast. Cover and cook on
low heat for 10 to 12 hours or until meat is very tender.
Discard bay leaves. Remove meat and shred with a fork. Serve on buns. Serves 12.
Nutritional Analysis: One 1/2 cup serving (prepared without salt, calculated without bun) equals: 173 calories,
53 mg sodium, 78 mg cholesterol, 2 gm carbohydrate, 26 gm protein, 6 gm fat
Diabetic Exchanges: 3 lean meat
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Reply
| | | From: Genie· | Sent: 6/19/2008 3:20 PM |
| TERIYAKI TURKEY BURGERS
Yield: 6 servings
Source: "The Complete Diabetes Prevention Plan"
INGREDIENTS
Burger Mixture:
- 1-1/4 cups sliced fresh mushrooms
- 1/2 cup sliced scallions
- 1/2 cup chopped red bell pepper
- 1-1/4 pounds 95% lean ground turkey
- 3 tablespoons light (reduced-sodium teriyaki sauce)
- 1/4 teaspoon ground black pepper
Rest of recipe:
- 6 canned pineapple rings (optional)
- 1/4 cup plus 2 tablespoons nonfat or light mayonnaise
- 1 tablespoon Chinese or honey mustard
- 6 light wheat or multi-grain burger buns
- 6 slices red onion
- 6 lettuce leaves
DIRECTIONS
Place the mushrooms, scallions, and red bell pepper in the
bowl of a food processor and process until the vegetables are
finely chopped. Place the vegetables, ground turkey, teriyaki
sauce, and black pepper in a medium bowl and mix thoroughly.
Shape the mixture into six 4-inch patties.
Grill the burgers over medium coals or cook under a broiler
for about 6 minutes on each side, until the internal temperature
of the patties reaches 165 degrees and the meat is no longer
pink inside. (To retain moisture, avoid pressing down on the
patties as they cook.) Alternatively, coat a large nonstick
skillet or griddle with nonstick cooking spray and cook the
burgers over medium heat for about 5 minutes per side.
If desired, brush the pineapple slices with a little
teriyaki sauce and grill or broil for a minute or two
on each side, until lightly browned.
To assemble the burgers, place the mayonnaise and mustard
in a small bowl and stir to mix well. Spread some of the
mayonnaise mixture on each bun. Place each burger in a bun
and top with some of the onion, lettuce, and if desired,
a pineapple slice. Serve hot.
Nutritional Information Per Serving (1/6 of recipe):
Calories: 243, Carbohydrate: 29 g, Cholesterol: 50 mg,
Fat: 5 g, Saturated Fat: 1.7 g, Fiber: 6.6 g,
Protein: 24 g, Sodium: 594 mg, Calcium: 61 mg
Diabetic Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
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Reply
| | | From: Genie· | Sent: 8/12/2008 4:03 AM |
| CHICKEN GYROS
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
INGREDIENTS
Sauce:
- 1 cup plain low-fat yogurt or light sour cream
- 3/4 cup peeled, seeded, finely chopped cucumber
- 1/2 teaspoon dried dill
Rest of ingredients:
- 1 pound boneless skinless chicken breast, cut into thin strips
- 1 teaspoon lemon pepper
- 1/2 teaspoon dried oregano
- 1/4 teaspoon garlic powder
- 1 tablespoon extra virgin olive oil
- 4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
- 8 leaves romaine lettuce
- 2 medium-small plum tomatoes, thinly sliced
- 4 slices red onion, separated into rings
DIRECTIONS
Combine all of the sauce ingredients and stir to mix
well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic
powder in a medium bowl and toss to mix well. Coat a large
nonstick skillet with olive oil and preheat over medium-high
heat. Add the chicken and stir-fry for several minutes, until
nicely browned and no longer pink inside. Remove the skillet
from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe
plate. Cover with a damp paper towel and microwave on high
power for about 45 seconds. If heating only one pita at a
time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a
lettuce leaf, add some of the chicken, tomatoes, onion
slices, and sauce. Serve hot.
Nutritional Information Per Serving (1/4 of recipe):
Calories: 346, Carbohydrate: 40 g, Cholesterol: 69 mg,
Fat: 6.4 g, Saturated Fat: 1.5 g, Fiber: 5.4 g,
Protein: 36 g, Sodium: 544 mg, Calcium: 182 mg
Diabetic Exchanges:
2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat
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Reply
| | | From: Genie· | Sent: 8/27/2008 1:58 AM |
Turkey, Spinach and Apple Wrap Makes two wraps, or 2 servings Ingredients - 1 Tbsp. reduced-fat mayonnaise
- 2 tsp. honey mustard
- 2 whole-wheat lavash wraps or flour tortillas
- 2 cups (washed and dried) baby spinach leaves, loosely packed, or two large leave sof a soft leafy green lettuce
- 4 thin slices turkey breast (4 ounces)
- 1/4 Granny Smith apple, sliced paper-thin
Directions - Combine mayonnaise and mustard. Lay out both wraps. Spread the edges of each with the mayonnaise mixture. Leaving a margin free on the side closest to you, arrange a layer of greens on top of wraps. Top each layer with half the turkey. Evenly divide apple slices and lay lengthwise across turkey. Fold over the end of the wrap closest to you, then the two sides. Roll the wrap as tightly as possible toward the opposite side. Cover each wrap tightly in plastic wrap and refrigerate, seam side down, up to 4 hours before serving. When ready to serve, remove plastic wrap and cut each wrap in half, at an angle.
Calories: 234
Protein: 20 g
Sodium: 294 mg
Fat: 7 g
Carbohydrates: 27 g
Exchanges: 1 Bread/Starch, 2 Vegetable, 1 Fruit, 1-1/2 Fat
Source: AICR
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Reply
| | | From: Genie· | Sent: 9/13/2008 2:28 AM |
| TURKEY AND ARTICHOKE WRAPS
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
INGREDIENTS
- 1 cup finely chopped canned (drained) artichoke hearts
- 2 tablespoons nonfat or light mayonnaise
- 4 whole-wheat flour tortillas (8 to 9 inch rounds)
- 1/4 cup plus 2 tablespoons nonfat
or light scallion and chive flavored cream cheese
- 8 ounces thinly sliced roasted turkey breast
- 8 thin slices plum tomato or red bell pepper rings
- 4 leaves romaine lettuce
DIRECTIONS
Combine the artichoke hearts and mayonnaise in a
small bowl and stir to mix well. Set aside.
Warm the tortillas according to package directions.
Lay the tortillas on a flat surface and spread each
one with 1-1/2 tablespoons of the cream cheese, extending
the cream cheese to within 1 inch of the edges.
Top the bottom half only of each tortilla with a quarter
of the turkey, a quarter of the artichoke mixture,
2 tomato slices or red bell pepper rings, and a lettuce
leaf, leaving a 1-1/2 inch margin on the right and left sides.
Fold the right and left margins in, then roll each
tortilla up from the bottom to enclose the filling.
Cut each wrap in half and serve immediately.
Nutritional Information Per Serving (1/4 of recipe):
Calories: 282, Carbohydrate: 34 g, Cholesterol: 62 mg,
Fat: 6 g, Saturated Fat: 2.5 g, Fiber: 4.8 g,
Protein: 24 g, Sodium: 574 mg, Calcium: 63 mg
Diabetic Exchanges: 2 Starch, 2 Lean Meat, 1/2 Vegetable
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Reply
| | | From: Genie· | Sent: 9/18/2008 2:46 AM |
Mexican Meatball Subs 1 Lb. 96% Lean Ground Beef
1 Large Egg, beaten
3 Tablespoons Taco Seasoning Mix
5 Hot Dog Bun, low calorie, 1 point each
5 Tablespoons Shredded Cheddar or Mozzarella Cheese
5 Tablespoons Salsa
5 Tablespoons Sour Cream, light Preheat oven to 375 degrees. Combine the ground beef, egg and taco seasoning mix by hand. Divide into 15 meatballs (a little over 1 1/2 tablespoons each). Spray a 9 inch glass baking dish with non-stick cooking spray. Arrange the meatballs in the baking dish so that they aren't touching. Bake for 15-18 minutes, or until no longer pink in the middle. If they start to brown too fast on top, you can lay a piece of foil on top of the dish. Once complete, place 3 meatballs inside each hotdog bun. Top each with 1 tablespoon of cheese, 1
tablespoon of salsa and 1 tablespoon of sour cream. You can also top with shredded lettuce and diced tomatoes if desired. Serve 5
254 Calories; 8g Fat; 26g Protein; 21g Carb; 3g Fiber; 103mg Cholesterol; 496mg Sodium | |
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Reply
| | | From: Genie· | Sent: 9/22/2008 1:48 AM |
Chicken Chutney Wraps Yield: 4 servings
Serving Size: 1/4 of recipe Ingredients - 2 cups ready-made shredded coleslaw mix
- 1/4 cup nonfat or light mayonnaise
- 1 tablespoon plus 1 teaspoon mango chutney
- 4 whole-wheat flour tortillas (8 to 9-inch rounds)
- 8 ounces thinly sliced roasted chicken or turkey breast
- 12 fresh spinach leaves or 4 Boston or Bibb lettuce leaves
Directions - Combine the coleslaw mix, mayonnaise, and chutney and toss to mix well. Set aside.
- Warm the tortillas according to package directions. Lay the tortillas on a flat surface and layer a quarter of the chicken or turkey over the lower half only of each tortilla, leaving a 1-1/2 inch margin on the right and left sides.
- Top the chicken or turkey on each tortilla with a quarter of the coleslaw mixture followed by the spinach or lettuce.
- Fold the right and left margins in, then roll each tortilla up from the bottom to enclose the filling. Cut each wrap in half and serve immediately.
Calories: 262
Protein: 22 g
Sodium: 535 mg
Cholesterol: 32 mg
Fat: 4.7 g
Carbohydrates: 32 g
Exchanges: 2 Starch, 2 Very Lean Meat, 1/2 Vegetable
Source: The Complete Diabetes Prevention Plan
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Reply
| | | From: Genie· | Sent: 10/16/2008 4:43 AM |
| OPEN-FACED HOT CHICKEN AND SWISS MELT
Yield: 4 servings
Source: "Quick and Easy Low-Carb Cooking"
INGREDIENTS
- 4 ounces French bread, sliced diagonally in 4 pieces
- 4 (4-ounce) boneless skinless chicken breast halves,
rinsed and patted dry
- 1/2 cup finely chopped green onion
- 2 ounces Swiss cheese
- 2 tablespoons plus 2 teaspoons light mayonnaise
- 2 tablespoons Dijon mustard
- 1 teaspoon dried oregano leaves
- 2 cups mixed spring greens
DIRECTIONS
Lightly toast bread.
Place a 12-inch nonstick skillet over medium high
heat until hot. Coat skillet with cooking spray, add
chicken, and cook 4 minutes. Turn and cook 4 more
minutes or until chicken is no longer pink in center.
Remove chicken from heat, sprinkle with onion, and
top with cheese. Cover to allow cheese to melt.
In a small bowl, combine mayonnaise, mustard, and
oregano and spread on toasted bread. Arrange greens
on 4 bread pieces and top each with 1 piece chicken.
Nutritional Information Per Serving (1/4 of recipe):
Calories: 305, Fat: 10 g, Cholesterol: 85 mg, Sodium: 533 mg,
Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 33 g
Diabetic Exchanges: 1 Starch, 4 Lean Meat
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