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Reply
| | From:  CookinBee (Original Message) | Sent: 4/29/2008 5:43 AM |
Apple Cranberry Stuffed Pork Roast This apple cranberry stuffed pork roast recipe is based on a recipe from Simply Recipes at www.elise.com. My wife wondered about going to the trouble of butterflying the roast, but the results were worth what turned out to be not a lot of effort. This is the kind of meal you could serve to anyone and they'd never know it had the sodium removed. I was going to grill it, but ran out of propane, so it ended up being finished in the oven. Filling
2/3 c apple cider
1/4 c cider vinegar
1/2 c Light Brown Sugar,Packed
1 T Dried Shallots
1 c Dried Apples
1/2 c dried cranberries
1 t Ginger
1/2 t yellow mustard seeds
1/2 t ground allspice
1/8 t Cayenne
Pork Roast
2 lb boneless center-cut pork loin roast
Bring all the filling ingredients to simmer in medium saucepan over medium-high heat. Cover, reduce heat to low, and cook until apples are very soft, about 20 minutes. Strain through a fine-mesh sieve, reserving the liquid. Use a rubber spatula to press against the apple mixture in the sieve to extract as much liquid out as possible. Return liquid to saucepan and simmer over medium-high heat until reduced to 1/2 cup, about 5 minutes. Remove from heat, set aside and reserve this liquid for use as a glaze. Preheat oven to 350F or prepare your grill for indirect heat. Lay the roast down, fat side up. Insert the knife into the roast 1/2-inch horizontally from the bottom of the roast, along the long side of the roast. Make a long cut along the bottom of the roast, stopping 1/2 inch before the edge of the roast. You might find it easier to handle by starting at a corner of the roast. Open up the roast and continue to cut through the thicker half of the roast, again keeping 1/2 inch from the bottom. Repeat until the roast is an even 1/2-inch thickness all over when laid out. Spread out the filling on the roast, leaving a 1/2-inch border from the edges. Starting with the short side of the roast, roll it up very tightly. Secure with kitchen twine at 1-inch intervals. Place roast on a rack in a roasting pan, place in oven, on the middle rack. You can also grill the roast, using indirect heat. Preheat the grill. Wipe the grates with olive oil. Place roast, fat side up, on the side of the grill that has no coals underneath. Place the lid on the grillIf you are grilling, turn roast half way through the cooking. Cook for 45 to 60 minutes Brush with half of the glaze and cook for 5 minutes longer. Remove the roast from the oven or grill. Place it on a cutting board. Cover with foil to rest and keep warm for 15 minutes before slicing. Slice into 1/2-inch wide pieces, removing the cooking twine as you cut the roast. Serve with remaining glaze. Yield: 6 Servings
Sodium Category: LowSodium
Diabetic Exchanges
0 Starch
1 Fruit
0 Milk
1 Other Carbohydrates
0 Vegetable
5 Lean Meat
0 Very Lean Meat
0.5 Fat
Nutrition Facts
Serving Size 1 Helping
Servings Per Recipe 6
Amount Per Serving
| | Calories | 442 | | Calories from Fat | 121 |
| | % Daily Values * |
| Total Fat 13 gr
Saturated Fat 5 gr
Polyunsaturated Fat 1 gr
Monounsaturated Fat 6 gr
Cholesterol 114 mg
Sodium 103 mg
Potassium 1012 mg
Carbohydrates 35 gr
Dietary Fiber 0.8gr
Protein 44 gr | 20%
23%
38%
4%
25%
12%
3%
|
| Vitamin A
Vitamin C
Calcium
Iron
| 1%
4%
5%
13%
|
| * Percent Daily Values are based on
a 2000 calorie diet | |
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Reply
| | | From: ©PT2297 | Sent: 4/29/2008 8:43 PM |
Basil Chicken Medley 3 garlic cloves, minced 2 whole boneless, skinless chicken breasts (about 1-1/4 pounds), cut into 1-inch chunks 1 medium zucchini, cut into chunks 2 medium tomatoes, cut into chunks 1 tablespoon dried basil 2 tablespoons vinegar 1/4 teaspoon pepper Cooked rice or pasta Heat oil in a skillet; saute garlic. Add chicken and cook until no longer pink; remove and keep warm. Combine zucchini, tomato, basil, vinegar and pepper, toss to coat vegetables well. Add to skillet and stir-fry about 3 to 5 minutes. Return chicken to skillet and heat through. Serve immediately over rice or pasta. Yield: 4 servings.
Diabetic Exchanges: One serving equals three lean meat, 1 vegetable; also, 205 calories, 70 mg sodium, 73 mg cholesterol, 8 gm carbohydrate, 28 gm protein, 7 gm fat.
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Reply
| | | From: ©PT2297 | Sent: 4/29/2008 8:44 PM |
Crockpot Chicken Curry I'm fond of curries. They make a particularly nice crockpot meal
because they fill the house with such a great aroma for you to
come home to. This one calls for a number of spices that are
typical of curry powder. If you have a favorite curry powder on
the shelf, you could substitute a couple of tablespoon of that for
the other spices. 5 md Potato, Diced
1 Green Bell Peppers, Coarsely Chopped
1 md Onion,Coarsely Chopped
1 lb Boneless Chicken Breasts, Cubed
1 cn No Salt Added Tomatoes
1 T Coriander
1 1/2 T Paprika
1 T Ginger
1/4 t Red Pepper
1/2 t Turmeric
1/4 t Cinnamon
1/8 t Cloves
1 c Low Sodium Chicken Broth
2 T Cold Water
4 T Cornstarch Place vegetables in crockpot. Place chicken on top. Mix together
tomatoes, spices and chicken broth. Pour over chicken. Cook on
low 8-10 hours or on high 5-6 hours. Remove meat and vegetables.
Turn heat to high. Stir cornstarch into water. Add to crockpot.
Cook until sauce is slightly thickened, about 15-20 minutes. Yield: 5 Servings Per Serving:
346 Calories
11 g Protein
1 g Total Fat
0 g Saturated Fat
0 g Polyunsaturated Fat
0 g Monounsaturated Fat
75 g Carbohydrates
7.8 g Fiber
53 mg Sodium
1357 mg Potassium
10 mg Cholesterol
Diabetic Exchanges
2 Starch
0 Fruit
0 Milk
0 Other Carbohydrates
1.5 Vegetable
0 Lean Meat
1 Very Lean Meat
0.5 Fat |
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Reply
| | | From: ©PT2297 | Sent: 4/29/2008 8:45 PM |
Pasta With Chicken, Zucchini And Tomatoes This is a good way to use up a few fresh vegetables. It makes a
simple one dish meal that's perfect for a warm evening with just a
little homemade bread. 8 oz Linguine,Or Spaghetti
2 T Oil
2 sm Zucchini,Cut In Strips
1/2 c Mushroom,Sliced
1/2 t Basil
1 ea Garlic,Minced
2 c Chicken,Cooked And Cubed
1 c Non Fat,Non Diary Creamer
1/8 t Black Pepper
6 Roma Tomatoes,Sliced
2 T Parmesan Cook linguini or spaghetti according to package directions. In a
skillet, heat oil. Add zucchini, mushrooms, garlic and basil. Cook
and stir until zucchini is crisp-tender, about 2-3 minutes. Drain
pasta and return to saucepan. Stir in creamer, chicken and
zucchini mixture and heat through. Add tomatoes and cheese. Toss
and serve. Yield: 6 Servings Per Serving:
355 Calories
22 g Protein
11 g Total Fat
2 g Saturated Fat
4 g Polyunsaturated Fat
3 g Monounsaturated Fat
40 g Carbohydrates
3.6 g Fiber
118 mg Sodium
729 mg Potassium
79 mg Cholesterol
Diabetic Exchanges
2 Starch
0 Fruit
0 Milk
0 Other Carbohydrates
0 Vegetable
2 Lean Meat
0 Very Lean Meat
1 Fat
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Reply
| | | From: ©PT2297 | Sent: 4/29/2008 8:46 PM |
Easy Barbecue Chicken With Orange & Rosemary (Low Sodium)
Yield: serves 6 1 1/2 cups Smucker’s low sugar orange marmalade (4.335mg)
3 garlic cloves, minced (1.5mg)
3 tablespoons olive oil (trace)
1 teaspoon dill (.415mg)
1/4 teaspoon sugar (.5mg)
1/4 cup genuine brewed rice vinegar (.6mg)
1 cup white wine (not cooking (11.8mg)
6 (24 ounces) chicken breast halves (460.2mg)
1 tablespoon fresh rosemary, minced (.44mg)
pinch of white pepper (trace)
Add seasoned vegetables and boiled red potatoes to the grill for a complete outdoor repast. This preparation also works well with turkey, duck and wild fowl. In a large bowl, mix 1 cup wine, vinegar, sugar and dill. Place breasts in marinade, cover and refrigerate for 24 hours². Preheat barbecue coals or gas charbroiler to medium-hot. Combine remaining ingredients. Place breasts on grill, skin side down (or if skinless meat side down). Turn after 6 to 8 minutes. Baste with sauce. Cook hot for about 8 - 10 minutes or until breast meat is just firm to finger pressure.¹ Baste frequently. Top with any left over sauce and serve immediately. ¹ Your barbecue may require shorter or longer cooking time. ² Or use FoodSaver™ vacuum sealer unit for marinating and marinate for only 20 minutes. Yield: serves 6 Nutritional Information Sodium Per Recipe: 479.9 mg; Sodium Per Serving:80 mg Nutritional Data: Calories: 357.7; Protein: 27.8 g; Carbohydrate: 35.9 g; Dietary Fiber: 1.473 g; Total Sugars: 8.25 g; Total Fat: 8.725 g; Saturated Fat: .909 g; Monounsaturated Fat: 4.54 g; Polyunsaturated Fat: 2.505 g; Cholesterol: 68.4 mg; Calcium: 33.3 mg; Iron: 1.362 mg; Potassium: 429.6 mg; Sodium: 80 mg; Vitamin K: 9.87 mcg; Folate: 9.532 mcg |
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Reply
| | | From: ©PT2297 | Sent: 4/29/2008 8:46 PM |
Chicken Alfredo
Not exactly a low calorie meal ... but at least low sodium. Add
a salad and you have a complete meal. 1 cl Garlic,Minced
3 boneless chicken breasts
1/2 lb fresh mushrooms,Sliced
2 T olive oil
2 c Skim Milk
1/4 c flour
1 t Italian Seasoning Cut chicken into 1 inch cubes. Saute garlic, chicken and
mushroom into olive oil until chicken is done. Remove from pan.
Shake milk and flour together in a jar and add to melted
margarine. Stir in seasoning. Cook and stir until thickened and
beginning to boil. Serve over pasta. Yield: 6 Servings Per Serving:
141 Calories
13 g Protein
5 g Total Fat
1 g Saturated Fat
1 g Polyunsaturated Fat
3 g Monounsaturated Fat
10 g Carbohydrates
0.7 g Fiber
73 mg Sodium
369 mg Potassium
22 mg Cholesterol
Diabetic Exchanges
0 Starch
0 Fruit
0.5 Milk
0 Other Carbohydrates
0 Vegetable
1 Lean Meat
0 Very Lean Meat
0 Fat |
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Reply
| | | From: ©PT2297 | Sent: 4/29/2008 8:47 PM |
FUSILLI and SHRIMP
(Makes 6 servings) olive oil cooking spray
1 pound medium shrimp, peeled and deveined
2 tablespoons minced garlic
1/2 cup dry white wine
1 1/2 pounds fresh plum tomatoes, peeled, seeded, and chopped or 1
28-ounce can low-sodium Italian tomatoes drained well and chopped
2 tablespoons fresh lemon juice
2 tablespoons minced fresh chives
2 tablespoons chopped flat leaf parsley
12 ounces fusilli pasta Spray a sauté pan with cooking spray. Sauté the shrimp until they turn
pink, about 2 to 3 minutes, stirring often. Set aside.
Spray a large skillet and add the garlic. Sauté for 2 minutes. Add the
wine and increase the heat. Simmer until the wine has reduced to 3
tablespoons, about 8 to 10 minutes. Add the tomatoes to the wine along with the lemon juice. Reduce the
heat and simmer for 5 minutes. Add the chives and parsley and remove
from the heat. Meanwhile, bring a large pot of water to a boil. Add the pasta and
cook according to package directions until al dente. Drain well.
Place the fusilli in the pan with the sauce. Add the shrimp and reheat. Divide among 6 pasta dishes and serve. Per serving: 300 calories (6% calories from fat), 20 g protein, 2 g
total fat (0.3 g saturated fat), 49 g carbohydrate, 3 g dietary fiber,
108 g cholesterol, 139 mg sodium |
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Reply
| | | From: ©PT2297 | Sent: 4/29/2008 8:47 PM |
Lemon Oregano Lamb Chops
| "4 Lamb Chops (2 ounces each)
4 Tablespoons of Gunthers Lemon Oregano Vinaigrette And Marinade
Remove all fat from the lamb chops. Place the lamb chops into a container that has a lid. Coat the lamb chops with Gunthers Lemon Oregano Vinaigrette And Marinade. Cover the container and place in the refrigerator for at least 4 hours. Immediately before serving, remove lamb from the refrigerator and place onto an ungreased skillet that has been heated. Cook lamb chops on medium high heat, for 2 to 3 minutes on each side. Add any remaining marinade to the pan and heat for 30 seconds. Serve hot. Serves 2.
NUTRITIONAL FACTS PER SERVING
Calories (kcal) ... 341
Fat (g) ... 31
Cholesterol (mg) ... 64
Sodium (mg) ... 99
Carbohydrates (g) ... 2
Sugar (g) ... 0
Protein (g) ... 16 | |
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Reply
| | | From: ©PT2297 | Sent: 4/29/2008 8:48 PM |
Three Bean Chili Ok, you all know by now that I get bored and start
experimenting. Actually we have been making baked beans with a
mixture of beans for a number of years, so a similar chili
seemed like a natural extension. Other than the beans, it's a
pretty standard recipe. 1/2 c Kidney Beans
1/2 c Black Beans
1/2 c White Beans
6 c Water
1 lb Ground Beef
1 md Onion,Chopped
1/2 Green Bell Peppers,Chopped
2 can No Salt Added Tomatoes
2 can No Salt Added Tomato Sauce
1 c Water
2 T Chili Powder
1/2 t Cumin
1/2 t Garlic Powder
1/2 t Oregano
1 T Vinegar Place beans in 6 cups water in a large pan, bring to boiling,
boil 1 minute. Remove from heat and allow to stand 1 hour.
Return beans to heat and simmer about 1/2 hour or until almost
tender. Meanwhile brown meat, onion and green pepper. Drain
beans. Add beans, meat mixture, tomatoes, tomato sauce, 1 cup
water, spices and vinegar to large pot. Simmer 1 to 1 1/2 hours
until beans are done and chili is desired consistency. Stir
occasionally and add more water if needed. Yield: 6 Servings Per Serving:
399 Calories
29 g Protein
11 g Total Fat
4 g Saturated Fat
1 g Polyunsaturated Fat
4 g Monounsaturated Fat
50 g Carbohydrates
13.7 g Fiber
116 mg Sodium
1870 mg Potassium
46 mg Cholesterol
Diabetic Exchanges
1 Starch
0 Fruit
0 Milk
0 Other Carbohydrates
2 Vegetable
2 Lean Meat
1.5 Very Lean Meat
3 Fat
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Reply
| | | From: ©PT2297 | Sent: 4/29/2008 8:49 PM |
Vegetable "Lasagna
You could use this as a sidedish with something like a grilled
chicken breast, or just serve it as a vegetarian main dish. I
used a George Foreman grill to grill the vegetables, but you
could also use a regular grill or roast them in the oven. 2 Zucchini,Sliced Lengthwise
1 Eggplant,Sliced
8 oz Mushroom,Sliced
1 Onion,Sliced
2 c Spaghetti Sauce
1 c Mozzarella,Shredded Slice vegetables and spray with olive oil spray. Grill until
crisp tender. Place a small amount of sauce in a 8x12 baking
dish. Layer zucchini, eggplant, more sauce, onion and
mushrooms. sauce, eggplant and zucchini. Top with remaining
sauce and sprinkle with cheese. Bake at 400 until cheese is
melted and starts to brown, about 15 minutes. Yield: 6 Servings Per Serving:
159 Calories
10 g Protein
6 g Total Fat
3 g Saturated Fat
1 g Polyunsaturated Fat
2 g Monounsaturated Fat
18 g Carbohydrates
5.6 g Fiber
40 mg Sodium
807 mg Potassium
12 mg Cholesterol
Diabetic Exchanges
0 Starch
0 Fruit
1 Milk
0 Other Carbohydrates
3.5 Vegetable
0 Lean Meat
0 Very Lean Meat
0 Fat
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Reply
| | | From: ©PT2297 | Sent: 4/29/2008 8:49 PM |
Roast Beef With Root Vegetables This makes a lot of food, but it's just as good leftover. Or you
can add less vegetables and use the extra beef in other meals. 3 lb Beef Rump Roast
1 cn Low Sodium Beef Broth
4 Turnips,Cubed
1 lb Parsnips,Sliced
1 lb Carrot,Sliced
1/2 lb Mushroom
1 Onion,Quartered Place beef roast in large roasting pan. Pore broth over. Slice
vegetables into large pieces. Place around meat. Cover and
roast at 325 until vegetables are tender and meat is desired
doneness. Yield: 10 Servings Per Serving:
360 Calories
32 g Protein
17 g Total Fat
7 g Saturated Fat
1 g Polyunsaturated Fat
7 g Monounsaturated Fat
20 g Carbohydrates
5.3 g Fiber
176 mg Sodium
1015 mg Potassium
83 mg Cholesterol
Diabetic Exchanges
0 Starch
0 Fruit
0 Milk
0 Other Carbohydrates
4 Vegetable
4 Lean Meat
0 Very Lean Meat
1 Fat |
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Reply
| | | From: ©PT2297 | Sent: 4/29/2008 8:50 PM |
Chicken Spaghetti Pie A variation of a pasta and chicken dish. 8 oz Spaghetti,Cooked
2 T Unsalted Butter
1/2 c Egg Substitute
1 c Cottage Cheese
2 c Cooked Chicken,Cubed
1/2 c Onion,Chopped
1/2 c Green Pepper,Chopped
1 cn No Salt Added Tomatoes, Drained
1 t Sugar
1 t Oregano
1/2 t Garlic Powder
1/2 c Swiss Cheese,Shredded Cook spaghetti according to package directions. Drain. Stir butter
into spaghetti. Mix in eggs. Form into a "crust" in a greased 10 inch
pie pan. top with cottage cheese. In a large skillet cook onion and
pepper until tender. Add remaining ingredients except cheese and heat
through. Spread over noodles and cottage cheese. bake in 350 oven for
20 minutes. Sprinkle with mozzarella. about 5 minutes before end of
baking. Yield: 6 Servings Per Serving:
359 Calories
27 g Protein
12 g Total Fat
6 g Saturated Fat
2 g Polyunsaturated Fat
3 g Monounsaturated Fat
36 g Carbohydrates
2.2 g Fiber
99 mg Sodium
482 mg Potassium
57 mg Cholesterol
Diabetic Exchanges
2 Starch
0 Fruit
0 Milk
0 Other Carbohydrates
1 Vegetable
2 Lean Meat
0 Very Lean Meat
0 Fat |
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Reply
| | | From: ©PT2297 | Sent: 4/29/2008 8:51 PM |
| Bourbon Barbecue Sauced Beef Ribs 3 lb Beef Ribs
1/2 c Jack Daniel's Whiskey
1/4 c Brown Sugar
1/2 c Low Sodium Catsup
1 t Worcestershire
1 T Vinegar
2 t Lemon Juice
1/2 t Garlic Powder
1/2 t Dry Mustard Precook ribs 1 hour in 350 oven. Meanwhile preheat grill.
Combine sauce ingredients. Transfer ribs to grill. Brush with
sauce. Baste and turn until done and crisp on the outside, about
1/2 hour. Yield: 6 Servings Per Serving:
467 Calories
45 g Protein
19 g Total Fat
8 g Saturated Fat
1 g Polyunsaturated Fat
8 g Monounsaturated Fat
15 g Carbohydrates
0.3 g Fiber
163 mg Sodium
944 mg Potassium
134 mg Cholesterol
Diabetic Exchanges
0 Starch
0 Fruit
0 Milk
0.5 Other Carbohydrates
1 Vegetable
4 Lean Meat
0 Very Lean Meat
3 Fat | |
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Reply
| | | From: ©PT2297 | Sent: 4/29/2008 8:51 PM |
Chicken Creole With Mango This recipe is a little more work than some, but produces a veryflavorful chicken. The fruit gives it that island character. 1 Chicken,About 3 Pounds, cut lengthwise in half
1/2 c Orange Juice
1/4 c Lemon Juice
1 t Garlic,Minced
1/4 t Black Pepper
1 c Green Pepper,Chopped
4 c Water
1 T Oil
1 Onion,Cut In 1/2" Slices
1 c Red Bell Peppers,Chopped
3 T Cider Vinegar
2 T Cornstarch
2 T No Salt Added Tomato Paste
2 T Sugar
2 T Water
2 Mango,Peeled, Pitted And Cut Into 1/2 Pieces
2 Oranges,Cut In 1/2" Slices
1/2 c Carrot,Sliced Combine chicken, orange juice, lemon juice, garlic and ground pepper in
large bowl. Let stand covered, turning occasionally, for 1 hour.
Transfer chicken mixture to large saucepan; add water and green pepper.
Heat to boiling; reduce heat. Simmer covered until chicken is almost
tender, about 20 minutes; remove chicken and pat dry. Pour oil into
deep Dutch oven; heat. Meanwhile, skim grease from cooking liquid; add
carrots, red pepper, onion, vinegar, tomato paste and sugar. Dissolve
cornstarch in water. Stir into cooking liquid. Heat until mixture
thickness and bubbles for 2 minutes; reduce heat. Add mangoes and
oranges; keep warm Brown chicken in oil. cover and cook until done,
about 10 minutes. Transfer chicken to platter. Spoon sauce over
chicken. Yield: 4 Servings Per Serving:
315 Calories
14 g Protein
7 g Total Fat
1 g Saturated Fat
3 g Polyunsaturated Fat
2 g Monounsaturated Fat
54 g Carbohydrates
6.9 g Fiber
62 mg Sodium
842 mg Potassium
32 mg Cholesterol
Diabetic Exchanges
0 Starch
2 Fruit
0 Milk
0 Other Carbohydrates
2 Vegetable
1 Lean Meat
0 Very Lean Meat
0.5 Fat
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Reply
| | | From: ©PT2297 | Sent: 4/29/2008 8:52 PM |
Italian Crockpot Pork Roast This will give you roast with the flavor found in some of the pre-
seasoned porketta roasts in your grocery store, but without all the
salt they contain. 4 lb Boneless Pork Roast,Well Trimmed
1 c Fresh Parsley,Chopped
1/4 c Fennel Seed
2 t Black Pepper,Coarsely Ground
1 T Garlic,Chopped
2 T Olive Oil Place pork in slow cooker. Mix remaining ingredients and press into
pork. Cover and cook on low 8 to 10 hours. Yield: 12 Servings Per Serving:
366 Calories
29 g Protein
26 g Total Fat
9 g Saturated Fat
3 g Polyunsaturated Fat
12 g Monounsaturated Fat
2 g Carbohydrates
0.1 g Fiber
97 mg Sodium
517 mg Potassium
100 mg Cholesterol
Diabetic Exchanges
0 Starch
0 Fruit
0 Milk
0 Other Carbohydrates
0 Vegetable
4 Lean Meat
0 Very Lean Meat
4 Fat
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