Sunday, December 26, 2010

Black Cod in Black Rice Flour

Black Cod in Black Rice Flour - 19g Carbs, 2g Fiber
Feeds: 4

1/2 cup Italian venere black rice
4 fillets black cod, about 6 oz each, at least 1 inch thick, skin removed
Kosher salt and cracked black pepper
2 Tbsp extra-virgin olive oil
2 Tbsp unsalted butter

Preheating the oven: Turn the oven to 450 degrees F.

Grinding the rice into flour: Grind the black rice until it's a pearly
gray-purple flour. A spice grinder will work just fine and a strong
blender will work even better. Sift the black rice flour to remove
any bigger bits of rice.

Dredging and searing the fish: Season both sides of the cod fillets
with salt and pepper. Dredge each fillet in the black rice flour,
coating only the side that did not have skin. Shake off the excess.

Set a large oven-safe saute pan over medium-high heat, then add the
oil and butter to the pan. When the butter is foaming, but not yet
brown, add the fish to the pan, flour side down, and shake the pan
around a bit so the fish doesn't stick. Cook until the rice flour
forms a crust, 2 to 3 minutes. Flip over the fish and slide the pan
into the oven. Cook the fish until the internal temperature reaches
120 degrees F, 5 to 6 minutes.

Halibut in season would be great in place of black cod, and scallops
in black rice flour always produce gasps. Generally, a thick white
fish is good for the contrast. However, ahi tuna is pretty spectacular in black rice flour as well.

Suggestions: This dish goes well with a bok choy risotto.

Feeds: 4
Nutrition per Serving:
342 Calories, 15g Total Fat, 5g Saturated Fat, 2g Polyunsaturated Fat, 7g Monounsaturated Fat, 91mg Cholesterol, 98mg Sodium, 19g Carbs, 2g Fiber, 34g Protein

Friday, December 10, 2010


Impossible Berry Pie - 15g Carbs, 1.1g Fiber, 10.2g Sugar

From Chef Michel Nischan who whips up a pie so delicious you
won't believe it's diabetes-friendly. A delicious, low carb fruit
custard pie without the crust!
Prep Time: 2 hours
Cook Time: 1 hours
Difficulty: EASY
Servings: 12

1 cup fresh sliced strawberries, washed & drained
1/2 cup fresh raspberries, washed & drained
1/2 cup fresh blueberries, washed & drained
13 fl oz Milk, evaporated
1/4 cup agave nectar, all natural
1/4 cup whole wheat flour
1/4 cup white all purpose flour
1 tsp vanilla extract
4 eggs
1/4 cup canola oil
1/4 tsp almond extract
1/3 cup flaked unsweetened coconut (optional)
1 Tbsp powdered sugar, sifted (optional)

1. Preheat oven to 350 degrees F.

2. Coat 9-1/2" pie plate with cooking spray.

3. Place berries in pie plate; set aside.

4. Shake evaporated milk and pour into food processor or blender. Add
agave nectar, flours, vanilla, eggs, oil, and almond extract; process
until smooth, scraping sides.

5. If using, add coconut and pulse 2 times.

6. Pour mixture over fruit and bake 45 to 55 minutes or until golden
brown and knife inserted in center comes out clean.

7. Cool on rack about 30 minutes and refrigerate about 1 hour before

8. Dust with powdered sugar, if desired. Cover and refrigerate leftovers

Additional Information - -
You can use any combination of berries you like, and you can also use
frozen (unsweetened) berries. Agave nectar is a sweetener with a
slightly thinner consistency than honey. It generally has a reduced
impact on blood sugar. Look for it in the aisle where you find honey
and syrups.

Sunday, December 5, 2010

Baked Spaghetti Squash like Lasagna

Baked Spaghetti Squash Lasagna Style - 24.5g Carbs, 5.8g Fiber

"This is an alternative to bland old spaghetti squash. It resembles baked Rigatoni and Lasagna. Kids also loved it! Give it a try!"
Prep Time: 30 Minutes
Cook Time: 1 Hour 15 Minutes
Ready In: 1 Hour 45 Minutes
Servings: 6

1 spaghetti squash, halved lengthwise and seeded
1 onion, chopped
2 Tbsp minced garlic
2 (14oz) cans stewed tomatoes
1 Tbsp dried basil
1 cube vegetable bouillon
Black pepper to taste
1 (15oz can) black olives, chopped
1 cup shredded mozzarella cheese
1 cup shredded Parmesan cheese

1. Preheat oven to 325 degrees F (165 degrees C). Spray a baking sheet
with a thin layer of cooking spray. Place squash halves cut side down
on the baking sheet.

2. Bake squash 35 minutes in the preheated oven, or until a knife can
be easily inserted. Remove from oven, and cool.

3. Meanwhile, spray a non-stick saucepan with cooking spray. Over medium
heat, saute the onion and garlic until golden brown. Stir in tomatoes,
basil, bouillon cube, and black pepper. Cook for about 15 minutes, or
until you have a medium thick sauce.

4. Remove squash strands with a fork, reserving the shells. Layer each
half with a spoonful of the sauce, a layer of spaghetti squash strands,
olives, and mozzarella cheese. Repeat layers until shells are full, or
until all of the ingredients are used. Top with Parmesan cheese.

5. Bake for 20 minutes in the preheated oven, or until Parmesan cheese

Servings: 6
Nutrition per Serving:
280 Calories, 15.9g Total Fat, 27mg Cholesterol, 1,294mg Sodium,
24.5g Total Carbs, 5.8gDietary Fiber, 14.1g Protein

Wednesday, December 1, 2010

Lentil Stew with Pumpkin

Lentil Stew With Pumpkin or Sweet Potatoes - 31g Carbs, 6g Fiber

1/2 lb (1 heaped cup) lentils, rinsed and picked over
6 cups water, vegetable stock or chicken stock
1 medium onion, cut in half
2 garlic cloves, peeled and crushed
1 bay leaf
Pinch of saffron
1/2 tsp turmeric
20 sprigs cilantro, tied into a bunch
1 tsp ground ginger
2 medium OR 1 large carrot, peeled and cut into 1/4-inch dice
1/2 lb winter squash (such as pumpkin or butternut squash) OR
sweet potato, peeled and cut into 1/4-inch dice
3 Tbsp tomato paste
Freshly ground pepper
2 to 3 Tbsp chopped flat-leaf parsley

1. Combine the lentils, water or stock, onion, garlic cloves and bay
leaf in a large soup pot or Dutch oven. Bring to a boil. Rub the
saffron between your fingers and add to the pot, along with the
turmeric and the cilantro. Reduce the heat, add salt to taste,
cover and simmer 30 minutes.

2. Remove the onion and garlic cloves from the pot, and add the
remaining ingredients except the parsley. Bring back to a simmer,
cover and simmer 30 minutes or until the lentils and vegetables
are tender. Discard the cilantro bundle, taste and adjust seasonings.
Just before serving, stir in the parsley.

Advance preparation:
This will keep for three or four days in the refrigerator. When you
reheat it, you may need to add some water. Adjust seasonings accordingly.

Serves: 6
Nutrition per Serving:
159 Calories, 0g Fat, 0g Saturated Fat, 0mg Cholesterol, 11g Protein,
31g Carbs, 6g Dietary Fiber, 46mg Sodium (does not include salt added
during preparation)

Saturday, November 20, 2010

Creole Pork and Spinach - 5g Carbs, 1g Fiber

1 teaspoon salt, divided
1/4 teaspoon black pepper
1/2 teaspoon thyme
1/2 teaspoon garlic powder
1 pound pork tenderloin
1 tablespoon olive oil
2 cloves garlic, minced
1 16 ounce bag fresh spinach
pinch cayenne

Preheat the oven to 475 degrees. Coat a baking sheet with cooking spray.

Combine 1/2 teaspoon of the salt, all of the black pepper, thyme and
garlic powder in a small bowl. Rub this mixture over the surface of
the pork.

Heat the oil in a large nonstick skillet over medium high. Add the
pork and brown on all sides. Transfer the meat to the baking sheet and
roast in the oven for about 17 minutes, or until a thermometer
inserted in the center registers 145 to 155 degrees. Remove from the
oven and let the roast rest for 5 minutes. Slice it across on the
diagonal into 8 medallions.

While the pork is roasting, sauté the garlic in the skillet for 30
seconds, then add the spinach. Toss the spinach constantly as it
cooks, adding the pinch of cayenne. Cook the spinach only until it is
bright green and slightly wilted, then remove it from the pan.
Divide the spinach evenly among 4 plates and top with the medallions.

Makes 4 servings.
Calories 195, Fat 8 g, Carbs 5 g, Sodium 728 mg, Fiber 1 g.

Monday, November 15, 2010

Yummy Berry Pie

Low Carb Almond Pie Crust - 11g Effective Carbs, 17g Fiber

This is a very easy pie crust to make. This works best for a 9" pie

1 1/2 cups almond meal or almond flour
3 Tbsp melted butter
Artificial sweetener equal to 3 Tbsp sugar

Heat oven to 350 F.

Melt the butter (if the pie pan is microwave safe, melt the butter in
it) and mix the ingredients up in the pan and pat into place with your

Bake for about 10 minutes until the crust is beginning to brown. After 8 minutes, check every minute or so, because once it starts to brown it goes quickly.

Nutrition for shell
30g Protein, 11g Effective Carbs, 17g Fiber

Sugar-Free Fresh Berry Pie - 5.5g Effective Carbs, 6g Fiber

I make this pie with blackberries, but I think it would work great
with raspberries. The filling is mostly uncooked, with just a glaze
for the fresh berries. I use the almond pie crust for this recipe.

1 almond pie crust, baked
1 quart (4 cups) blackberries
Dash of salt
3/4 cup water
4 tsp corn starch
1 Tbsp butter (optional, but recommended)
Sugar substitute to taste - about 3/4 cup - liquid form of Splenda preferred*
*for example, you could use 3/4 cup Simple Syrup instead of water

1) Mix the water, one cup of berries, salt, and sweetener in a saucepan (it should be big enough to eventually hold all the berries). Bring the mixture to a boil and cook for 2 to 3 minutes. Berries should be softening and the liquid berry-colored.

2) Whisk cornstarch into mixture. Make sure it is fully dissolved. Cook until mixture darkens and clarifies (in other words, most of the lightness from the cornstarch goes away).

3) Add butter, and stir until melted. Add the rest of the berries, and stir until coated with the glaze.

4) Pour into baked shell and chill.

Serving suggestion:
Top with whipped cream flavored with a bit of vanilla and sweetener.

Servings: 8
Nutrition per Serving:
189 Calories, 5.5g Effective Carbs, 6g Fiber, 5g Protein

Green Beans with sunflower seeds


- 1 pound fresh green beans
- 1/2 cup chopped onion
- 2 cloves garlic, minced
- 1/2 teaspoon salt
- 1/8 teaspoon freshly ground pepper
- Pinch of crushed red pepper flakes
- 2 tablespoons shelled sunflower seeds
- 1 teaspoon chopped fresh oregano, or 1/4 teaspoon dried oregano


Snap the ends off the beans. If they are very young,
leave the beans whole; if large, break the beans into
2-inch lengths. Place the beans in a saucepan; add
1 cup water and the onion, garlic, salt, and pepper.

Cover and bring to a boil; reduce the heat to a simmer, and
cook about 8 minutes, until the beans are crisp-tender; drain.

Sprinkle the sunflower seeds and oregano
over the beans. Toss lightly to mix.

Nutritional Information Per Serving: (1/2 cup)
Calories: 38, Fat: 2 g, Cholesterol: 0 mg, Sodium: 37 mg,
Carbohydrate: 6 mg, Dietary Fiber: 2 g, Sugars: 1 g, Protein: 2 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat

Wednesday, November 10, 2010

Italian Avocado and Walnut Salad

12g Carbs, 4.4g Fiber, 3.8g Sugar

Nutritionist Recommended For:
Low Cholesterol

Preparation time: 10 min
Cooking time: 0 min
Servings: 4

2 Tbsp chopped walnuts
1/2 lb packaged salad
1/4 lb red leaf lettuce, shredded
1 avocado, pitted, peeled and diced
1/2 cup fat-free Italian dressing
1/2 cup seasoned croutons
2 tsp lemon juice
1/4 tsp salt (optional)

Combine avocado and lemon juice in a salad bowl. Add lettuce and
walnuts and toss.

Combine remaining ingredients, except croutons, in a jar with a
tight-fitting lid. Add pepper to taste. Shake vigorously. Pour
dressing over salad and toss. Serve with croutons.

Servings: 4
Nutrition per Serving:
130 Calories, 62.3% Calories From Fat, 9g Total Fat, 1.3g Saturated Fats,
4.2g Mono-unsaturated Fats, 2.6g Poly-unsaturated Fats, 0.9mg Cholesterol,
550mg Sodium, 12g Total Carbs, 4.4g Dietary Fiber, 3.8g Sugar, 3.1g Protein

--> Vitamins
Thiamin B1 0.13 mg
Vitamin K 110 mcg
Vitamin A 5500 IU
Vitamin E 1.1 mg
Pantothenic Acid 0.68 mg
Vitamin B6 0.19 mg
Choline 17 mg
Riboflavin B2 0.15 mg
Vitamin D 0 IU
Vitamin B12 0.097 mcg
Vitamin C 19 mg
Niacin B3 1.2 mg

--> Minerals
Sodium 550 mg
Zinc 0.68 mg
Copper 0.19 mg
Calcium 50 mg
Iron 1.5 mg
Manganese 0.36 mg
Magnesium 31 mg
Potassium 420 mg
Fluoride 0.0076 mcg
Phosphorus 95 mg
Selenium 3 mcg

Friday, November 5, 2010

Fiesta Shrimp with Peppers and Jalapenos -

Only 4g Carbs!

From: Ladies Home Journal

Hot but not too hot, this combo of sweet sauteed shrimp, peppers,
lime, and garlic is great served over pasta or with tortillas for

Servings: 10
Prep: 30 min
Total: 57 min

2 red sweet peppers
2 yellow sweet peppers
3/4 tsp salt, divided
1/4 tsp freshly ground black pepper, divided
2 lb large shrimp, peeled and deveined
1 Tbsp olive oil
2 Tbsp minced garlic
3 Tbsp fresh lime juice
1 Tbsp chopped fresh cilantro
2 jalapeno chiles

1. Heat broiler. Cut off 1/2 inch from top and bottom of red and
yellow peppers and cut peppers in half. Remove seeds. Broil all
peppers skin side up (leave jalapenos whole and turn occasionally)
for 12 to 15 minutes or until evenly charred. Cover and cool for
15 minutes. Peel off skin from all peppers and remove seeds from
jalapenos. Slice peppers into 1/4-inch-thick strips. Toss in medium
bowl with 1/4 teaspoon of the salt and 1/8 teaspoon of the black
pepper. (Can be made ahead. Cover and refrigerate up to 2 days.)

2. Sprinkle shrimp with remaining 1/2 teaspoon salt and remaining
1/8 teaspoon black pepper. Heat oil in 12-inch skillet over medium-high
heat. Add garlic and shrimp; cook and stir for 3 to 4 minutes or until
shrimp turn opaque. Stir in lime juice and bring just to a boil.
Transfer shrimp mixture to serving bowl. Cover and keep warm.

3. Cook peppers in same skillet 2 to 3 minutes or until heated through.
Add peppers to shrimp and toss with cilantro. Serve immediately.

Servings: 10
Nutrition per Serving:
100 Calories, 2.5g Total Fat, 0g Saturated Fat, 112mg Cholesterol,
275mg Sodium, 4g Carbs, 15g Protein

Saturday, October 30, 2010

Skinny Omelet

If you need to substitute eggs for your protein here is a nice option for a P2 friendly omelet.
1 egg and 2 egg whites
1 tsp MCT oil
•1 tbsp milk (optional)
•1/2 TBSP dehydrated minced onion (9 calories) or onion powder
•shredded baby spinach leaves
•Heavy sprinkling of Old Bay Seasoning or desired seasoning

you can add tomatoes, cheese
Cook either as an omelet or as scramble. If as an omelet, pour egg mixture into heated pan with MCT oil or a non stick pan, cook until underside is firm. Sprinkle with onions, and spinach leaves. If cooking as a scramble, pour in eggs, cook for a few seconds, then add other ingredients and finish scrambling

Sunday, October 24, 2010

Greek Pork Sandwiches

2-pound pork boneless shoulder roast, trimmed of fat
1- 1 1/2 Tbsp Greek Seasoning
Cook in a slow cooker for 5-6 hours until pork is cooked and tender.

Sauce (enough for 12 pita sandwiches)
1 C. mayonnaise
3 garlic cloves, chopped
Mix mayo and garlic and refrigerate until ready to use.

cucumbers, sliced in thin slices
tomatoes, sliced
Ezekial pitas
Assymble sandwiches by spreading the sauce inside the pitas and add tomatoes, cucumbers and meat. If desired serve with pita crisps.

Pita Crisps:
1 Ezekiel Pita
1 Tbs. MCT oil (or Extra Virgin Olive Oil)
2 Tbs. toasted sesame seeds
1 tsp. grated lemon zest
1/2 tsp. dried thyme
1/8 tsp. salt
1/8 tsp. pepper
Split and tear the pita into bite-size pieces. On a rimmed baking sheet, toss pita pieces with oil and seasonings. Bake at 350 until chips are golden brown, about 12 to 15 minutes.

Wednesday, October 20, 2010

1 cup chicken stock

3 Tbs butter or margarine

3 Tbs all-purpose flour

2 cups diced cooked chicken

½ tsp salt

½ tsp ground pepper

1 Tbs chopped fresh parsley

1 Tbs chopped fresh chives

2 egg yolks

½ cup half-and-half

¼ cup grated Parmesan cheese

6 crêpes

Preheat oven to 375F.

Bring stock to a boil in a small pan. Melt butter in a saucepan over low heat. Stir in flour. Cook while stirring for 1 minute. Gradually add stock. Bring to a boil. Cook, stirring over low heat for 1 to 2 minutes or until mixture thickens. Remove from heat.

Stir in chicken, salt, pepper, parsley and chives. Beat egg yolks and half-and-half in a small mixing bowl. Add a little of the hot sauce; mix well. Stir egg mixture into remaining hot sauce in pan.

Put a portion of the mixture in the center of each crêpe. Roll up crêpes. Place in a buttered oven-to-table baking dish. Sprinkle with cheese.

Bake 10 to 15 minutes. Serve immediately.

Friday, October 15, 2010

Talapia with Asparagus

whitefish/ Talapia

Talapia with Asparagus
asparagus (allowed amount)
juice of one lemon
2 lemon slices
1 t oregano
Other spices
Preheat the oven to 400F.

Snap off woody ends of asparagus and discard.

Tear off a large sheet of non-stick aluminum foil.

In the center of this sheet, place asparagus spears and sprinkle with salt/pepper.

Place whitefish on top of asparagus.

In small bowl, combine lemon juice & oregano, and pour over fish.

Fold up edges and completely seal packet on all sides.

Bake 10-20 mins, until fish flakes.


Saturday, October 9, 2010

Delicious Warm Pecan Cabbage Slaw


1 package cabbage slaw mix
1 package shredded carrot

1 bunch green onions, chopped

2 tbsp water

Salt & pepper to taste

2 tbsp butter, melted

2 tbsp Dijon mustard

¼ to ½ cup chopped pecans, toasted


1. Combine slaw mix, carrots, green onions, water, salt & pepper on
large sauce pot

2. Cover and cook over medium heat 5 to 7 minutes or until cabbage is
crisp tender

3. Combine butter and mustard and pour over slaw mixture

4. Toss to coat

5. Stir in pecans

6. Serve warm or chilled. (it is awesome either way!)

*Nutrition Information Per ½ cup Serving:*

109 Calories, 8g fat, 8mg cholesterol, 376mg sodium, 8g carbohydrates,
3g fiber

2g protein

Diabetic exchanges: 1 ½ fat, 1 vegetable

Tuesday, October 5, 2010

Curried Shrimp

100g shrimp
onion – chopped (allowed amount)
1 t garlic paste (3-4 cloves minced)
1/8 c water
1/2 t curry powder
1/4 t cumin
salt/black pepper (to taste)
Preheat pan over MED heat. Add onion and garlic. Cook until translucent. 5-10 mins. Add shrimp, seasonings, and water. Mix & stir fry until cooked through. Add chopped up spinach if desired.

Saturday, October 2, 2010

BBQ Meatballs for the slowcooker!

Slow-Cooker BBQ Turkey Meatballs - 17g Carbs, 2g Fiber

{Note: This recipes does not specify what brand/type of
barbecue Sauce was used! Be sure to use one that works for
you. Read the label since most have sugar, molasses, etc

Like beef, ground turkey contains different amounts of fat usually
either 85 percent, 93 percent and 99 percent. We like the 93 percent
version, which has just enough fat to lend some flavor and welcome

Prep Time: 15 minutes
Cook Time: 4 hours
Serves: 6

2 Tbsp vegetable oil
1 small onion, grated
1 rib celery, chopped
1 clove garlic, minced
1 lb ground turkey breast
1 large egg, lightly beaten
1/2 cup rolled oats (do not use instant)
2 cups barbecue sauce

1. Warm oil in a small skillet over medium-high heat. Add onion and
celery and cook, stirring, until softened, 3 to 5 minutes. Add garlic
and saute 1 minute longer. Transfer mixture to a small bowl and let cool.

2. Place turkey in a large bowl. Add onion mixture, egg and oats. Use
your hands to gently but thoroughly blend ingredients. Dampen hands
lightly and form mixture into about 20 meatballs, each 1 1/2 inches
in diameter.

3. Pour a small amount of sauce over bottom of slow cooker. Add
meatballs, top with remaining sauce. Pour in 1/2 cup water. Cover
and cook on high until meatballs are cooked through, 3 1/2 to 4 hours.

Serves: 6
Nutrition per Serving:
275 Calories, 16g Fat, 3g Sat, 96mg Cholesterol, 17g Protein,
17g Carbs, 2g Fiber, 790mg Sodium

Saturday, September 25, 2010


2 eggs, beaten until fluffy
1/4 cup Ricotta Cheese
4-6 drops stevia
1/2 tsp. Baking Powder
1/4 tsp. Cinnamon
1/8 tsp. Nutmeg
Add all ingredients to beaten eggs and mix until well blended. Spray waffle maker with MCT or other cooking spray. Pour into waffle maker and cook as usual. I have also done this like pancakes. Just as yummy! Top with toppings of choice: butter, strawberries, blueberries, no-sugar added syrup. Waldon Farms has a good one and the DiVinci’s are yummy too.

healthier Strawberry Jam
Take a handful of Strawberries, cinnamon, Stevia, 1/2 tbs lemon juice, blend together, or put it all in a zip lock bag, smash it all up and …voila….Strawberry jam

Sunday, September 19, 2010

Garlic Shrimp

100g shrimp (peeled & deveined)
4-6 cloves minced garlic or 1-2 t garlic paste
2 Tbs chicken broth or 2 Tbs MCT oil
Other spices, pepper, sea salt, etc..

Heat nonstick pan over MED-HI heat.
Mix of the broth with pepper, minced garlic, and other spices. Add to pan.
Cook less than a minute. Be sure not to burn the garlic.
Add shrimp. Cook 3 minutes.
Grilling instructions.

Preheat the grill to medium.
Grill shrimp for three to five minutes, until pink and curled. Be careful not to overcook. Larger shrimp take longer than smaller ones, of course!
While cooking, baste shrimp with mix from above

Wednesday, September 1, 2010

Parmesan Crusted Fish/Chicken

Parmesan Crusted Fish

Parmesan Crusted Chicken
1 egg
1/2 tsp garlic
1/2 tsp pepper
2 lbs. (white) fish
3/4 C. grated parmesan cheese
1 Tbsp. Olive oil
2 Tbsp. chopped parsley
1 lemon, cut into wedges

Beat egg with garlic and pepper. Coat fish fillets with egg mixture and roll in the parmesan cheese to coat. Let sit at least 5 minutes. Heat oil on medium heat in large skillet and cook fillets until browned. Turn the fillets over to brown other side. Sprinkle with parsley and lemon.

Saturday, August 28, 2010

cheese cake the healthy way

1 cup of nuts of choice: pecans, macadamia nuts, cashews, almonds, finely chopped
1 tsp vanilla
6 Tbsp butter, melted

Finely chop nuts in a processor of choice. Mix together with butter and vanilla. If desired, add a few drops of stevia. Press in bottom of a 9” pie pan. Place in fridge.

16 ounces cream cheese, softened
½ cup plain fage yogurt
1 tsp vanilla
1 tsp lemon juice
Stevia to taste (I used 8 drops)

Beat cream cheese for about one minute and add remaining ingredients. Beat just until blended and pour over crust. Chill in the refrigerator. Top with toppings of choice and add whip cream if desired.

Sunday, August 15, 2010

Strawberry Cucumber Salad Refreshing Summer Snack

Strawberry Cucumber Salad Refreshing Summer Snack
Phase 2 recipe
Since strawberries are coming in season, thought this was a good one to share.


Strawberry Cucumber Salad

1 whole cucumber
Sliced strawberries
1 serving strawberry vinaigrette (see below)
Fresh ground white pepper
Stevia to taste
Slice strawberries and cucumber. Toss with strawberries, dressing, stevia
and pepper to taste. You can also add,fresh dill, fresh mint ,ground cumin, sweet paprika to taste
Allow to marinate for at least 10 minutes.

Strawberry Vinaigrette
1 tablespoon apple cider vinegar
1 tablespoon lemon juice
Stevia to taste
Dash of salt
Dash of cayenne (optional)
Fresh ground black pepper to taste
Stevia to taste
Combine all ingredients in food processor. Puree until smooth. Pour over
fresh arugala or green salad. Garnish with sliced strawberries and freshly
ground black pepper. Variations: use as a marinade or sauce for chicken.
Makes 1-2 servings (1 vegetable, 1 fruit)

Tuesday, August 10, 2010

Baja Shrimp Salad -

Baja Shrimp Salad - 5.9g Carbs, 1g Fiber, 4.4g Sugar
Posted by: "chefgloria1030" chefgloria1030
Tue Jul 20, 2010 10:23 am (PDT)

5.9g Carbs, 1g Fiber, 4.4g Sugar

Consider leaving the sugar out...
or use a favorite suitable
substitute. Cook Fearlessly! Chef Pat

Nutritionist Recommended For: Low Fat

Preparation time: 15 min
Servings: 4

4 scallions, sliced
1 Tbsp sugar
1 lb cooked shrimp, thawed and drained
1 peeled, seeded cucumber, thinly sliced
12 radishes, thinly sliced
1/2 cup white wine vinegar

Combine all ingredients in a bowl and toss well. Chill.

Servings: 4
Nutrition per Serving:
140 Calories, 8.4% Calories From Fat, 1.3g Total Fat, 0.3g Saturated Fats,
0.2g Mono-unsaturated Fats, 0.5g Poly-unsaturated Fats, 220mg Cholesterol,
270mg Sodium, 5.9g Total Carbs, 1g Dietary Fiber, 4.4g Sugar, 24g Protein
More Information
Thiamin B1 0.061 mg
Vitamin A 440 IU
Vitamin K 35 mcg
Vitamin E 1.7 mg
Pantothenic Acid 0.54 mg
Vitamin B6 0.19 mg
Choline 96 mg
Riboflavin B2 0.067 mg
Vitamin D 0 IU
Vitamin B12 1.7 mcg
Vitamin C 9.1 mg
Niacin B3 3.1 mg

Sodium 270 mg
Zinc 2 mg
Copper 0.28 mg
Iron 4 mg
Calcium 67 mg
Manganese 0.12 mg
Magnesium 50 mg
Fluoride 1.5 mcg
Potassium 360 mg
Phosphorus 180 mg
Selenium 45 mcg

Saturday, August 7, 2010

Chicken in Garlic Vinegar Sauce

Chicken in Garlic Vinegar Sauce - 9g Carbs, 1g Fiber

From: Eating Well - January/February 2009

Braising chicken in vinegar and herbs is a very popular way of cooking
in Mediterranean Europe. Often paired with sweet sausage, this is a
gutsy, wholesome dish that can be made a day ahead. Serve with
whole-wheat couscous tossed with fresh herbs and steamed broccolini.

Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low sodium
| Healthy weight | High potassium |

Active Time: 1 hour
Total Time: 1 hour 50 minutes
Servings: 6

3 - 3 1/2 lb bone-in chicken pieces, (thighs, drumsticks and/or
breasts), skin removed, trimmed (see Tip)
1/2 tsp coarse salt, plus a pinch, divided
1/2 tsp freshly ground pepper
7 tsp extra-virgin olive oil, divided
1 Tbsp butter
1/2 cup minced shallots
16 large cloves garlic, peeled
1/3 cup sherry vinegar OR red-wine vinegar
1 cup reduced-sodium chicken broth
2 sprigs fresh thyme OR 2 tsp dried
1/2 cup reduced-fat sour cream
1 Tbsp Dijon mustard
2 tsp tomato paste
2 tsp all-purpose flour
2 medium tomatoes, seeded and cut into 1/2-inch pieces
2 Tbsp finely minced fresh chives

1. Pat chicken pieces dry with paper towels and season with 1/2 teaspoon
salt and pepper.

2. Heat 2 teaspoons oil and butter in a large heavy casserole or Dutch
oven over medium heat. Add half the chicken pieces and cook, turning occasionally, until browned on all sides, 5 to 7 minutes. Remove to a
large plate. Add 2 teaspoons oil to the pot. Add the remaining chicken
and cook, turning occasionally, until browned on all sides, 5 to 7 minutes. Remove to the plate.

3. Heat 2 more teaspoons oil. Add shallots and garlic and cook, stirring,
until the shallots are soft and lightly browned, about 1 minute. Add
vinegar and bring to a simmer. Return the chicken to the pot. Pour in
broth and then carefully nestle the thyme sprigs among the chicken pieces
(or stir in dry thyme).

4. Cover the pot with a tight-fitting lid and simmer over medium-low heat
until the chicken is very tender, about 50 minutes.

5. Just before the chicken is done, whisk sour cream, mustard, tomato
paste and flour in a small bowl until smooth. Combine tomatoes, chives,
the remaining 1 teaspoon oil and pinch of salt in another small bowl;
reserve for garnish.

6. When the chicken is done, remove to a plate, discarding the thyme
sprigs (if using). Stir the sour cream mixture into the sauce; bring
to a simmer. Reduce heat to low, return the chicken to the sauce and
reheat, about 1 minute. Serve garnished with the tomato mixture.

Make Ahead Tip:
Prepare through Step 4; cool to room temperature and refrigerate for
up to 1 day. Finish with Steps 5-6 before serving.

If you are using a combination of thighs, drumsticks and breasts, cut
each breast in half crosswise to make pieces about the size of a thigh.
And if you buy whole legs, separate the drumsticks and thighs. When
the pieces are about the same size, they'll cook at about the same rate.

Servings: 6
Nutrition per Serving:
301 Calories, 14g Fat, 5g Sat, 6g Mono, 116mg Cholesterol,
9g Carbs, 1g Fiber, 34g Protein, 427mg Sodium, 612mg Potassium

Nutrition Bonus: Vitamin C (20% daily value), Potassium (17% dv),
Vitamin A (15% dv).

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 4 lean meat, 2 fat

Wednesday, August 4, 2010

Blueberry Peach Parfait - 37g Carbs, 2g Fiber

Try this perfect parfait that is packed with flavor and
antioxidants — but not with fat.

6 oz low fat, plain or sugar-free yogurt
1 tsp honey
1/8 tsp cinnamon
1/4 cup fresh blueberries
1 small peach
1 graham cracker (2.5 inch square)

In a small bowl, combine yogurt, honey and cinnamon. Stir until well
mixed. Next, pit and dice the peach; mix with blueberries in a small
bowl. Crush graham cracker square.

In a dessert glass or dish, layer half of the fruit, yogurt and graham
cracker crumbs. Repeat the layers. Chill until ready to serve.

Serves: 1
Nutrition per Serving:
219 Calories, 4g Total Fat, 2g Saturated Fat, 0g Trans Fat,
11mg Cholesterol, 172mg Sodium, 37g Total Carbs, 2g Fiber, 11g Protein

Monday, August 2, 2010

Salmon With Roasted Chile-Mango Sauce -

14g Carbs, 2g Fiber, 0g Adde

Salmon With Roasted Chile-Mango Sauce - 14g Carbs, 2g Fiber, 0g Added Sugar

From: Eating Well - February/March 2005, Eating Well for a
Healthy Heart Cookbook (2008)

Pungent red chiles and sweet mango flavor this robust sauce, which
accents simply broiled salmon wonderfully. Broiling salmon will
perfume your kitchen, so if you prefer, cook the salmon on the grill,
over direct heat, 8 to 12 minutes total.

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High potassium |

Active Time: 30 minutes
Total Time: 30 minutes
Servings: 4

3 tsp extra-virgin olive oil, divided
1/2 cup thinly sliced shallot, (about 1 medium)
2 tsp coriander seed
1-2 dried red chiles, such as Thai, cayenne or chile de arbol, stem
end removed (see Note)
1 medium mango, ripe, slightly soft, peeled (see Tip) and
diced (about 1 cup)
2 Tbsp fresh cilantro, finely chopped, divided
4 medium cloves garlic, minced
1/2 tsp salt
1 lb salmon fillet, skin removed (see Tip)

Position oven rack in upper third of oven; preheat broiler. Coat a
broiler pan with cooking spray.

Heat 1 teaspoon oil in a small skillet over medium heat. Add shallot,
coriander and chile(s); cook, stirring, until the shallot begins to
brown and the spices smell fragrant, 2 to 3 minutes. Transfer the
shallot mixture to a food processor or blender. Add the remaining
2 teaspoons oil and mango. Process until almost smooth (it will be
slightly gritty from the bruised coriander seed). Transfer the sauce
to a small bowl; stir in 1 tablespoon cilantro.

Combine garlic and salt in a small bowl. Spread the salted garlic on
top of the salmon. Place the salmon, garlic side up, on the prepared
broiling pan. Broil, 3 to 4 inches from heat, until opaque in the
center, 8 to 14 minutes, depending on the thickness. Serve the
salmon topped with the sauce and sprinkled with the remaining
1 tablespoon cilantro.

Fresh and dried chiles vary widely in spiciness depending on variety
and seasonality. Smaller varieties are generally hotter. What makes
chiles hot, capsaicin, is found in the inner membrane and seeds. Add
chiles with caution when cooking, tasting as you go.

To peel and cut a mango: Slice both ends off the mango, revealing the
long, slender seed inside. Set the fruit upright on a work surface and remove the skin with a sharp knife. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side. Cut the fruit into the desired shape.

To skin a salmon fillet:
Place skin-side down. Starting at the tail end, slip a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.

Servings: 4
Nutrition per Serving:
271 Calories, 12g Fat, 2g Sat, 6g Mono, 72mg Cholesterol,
14g Carbs, 2g Fiber, 0g Added Sugars, 27g Protein, 352mg Sodium,
810mg Potassium

Nutrition Bonus: Selenium (70% daily value), Potassium (23% dv).
1 Carbohydrate Serving

Exchanges: 1 fruit, 3 1/2 lean meat, 1 fat

Friday, July 30, 2010

Grilled Chicken with Tomato Avocado Salsa

Grilled Chicken with Tomato-Avocado Salsa - 16g Carbs, 4g Fiber, 8g Sugar

Serves: 4

--> For the salsa
4 ripe plum tomatoes, chopped or 12 cherry tomatoes, halved
1/2 small red onion, finely chopped
1 jalapeno chili pepper, seeded and diced
2 Tbsp chopped fresh cilantro
1/4 cup fresh lime juice
1/2 avocado

--> For the chicken
1/2 cup non-fat, plain yogurt
1/2 small red onion
1/4 cup fresh lime juice
1/4 cup fresh cilantro
4 boneless, skinless chicken breasts, about 4 to 6 ounces each
Salt to taste
Freshly ground black pepper

For the salsa:
1. In a small bowl, combine the tomatoes, red onion, pepper and cilantro.

2. Chop the avocado and sprinkle it with 2 tablespoons of lime juice to
keep it from browning. Add the avocado and remaining lime juice to the
bowl and toss to combine.
(This can be made in advance and stored in the refrigerator for up to
1 day.)

For the chicken:
1. In a small food processor, puree the yogurt, red onion, lime juice
and cilantro to make a yogurt marinade.

2. Transfer the marinade to a shallow bowl or a plastic bag. Add the
chicken and coat well with the marinade. Refrigerate for 1 hour or up
to 8 hours.

3. Preheat the grill to medium-high.

4. Remove the chicken from the marinade, discard the remaining marinade
and season the chicken with salt and pepper. Grill the chicken on both
sides until it is cooked through, about 6 minutes per side.

5. Serve the chicken with tomato-avocado salsa.

Servings: 4
Serving Size: 1 chicken breast with salsa
Nutrition per Serving:
283 Calories, 6g Fat, 1g Saturated Fat, 1g Monounsaturated Fat,
1g Polyunsaturated Fat, 0g Trans Fatty Acid (tfa), 0g Omega-3 Fatty Acid,
1g Omega-6 Fatty Acid, 99mg Cholesterol, 18% Calories from Fat,
60% Calories from Protein, 22% Calories from Carbs, 341mg Sodium,
16g Carbs, 4g Fiber, 0g Soluble Fiber, 8g Sugar, 43g Protein

Vitamin A98 IU
Vitamin B1- Thiamin0 mg
Vitamin B2 - Riboflavin0 mg
Vitamin B3 - Niacin20 mg
Vitamin B61 mg
Pantothenic Acid2 mg
Vitamin B121 mcg
Folate27 mcg
Vitamin C49 mg
Vitamin D1 IU
Vitamin E1 IU
Iron 2 mg
Zinc 1 mg
Calcium 75 mg
Phosphorus 365 mg
Potassium 903 mg

Thursday, July 29, 2010

Grissini Chicken

Grissini Chicken
Here’s a great recipe for Phase 3 the whole family will love. It’s a family favorite at our house!

Grissini Chicken

6 bonelss, skinless chicken breasts

1 can cream of chicken soup

1 can cream of mushroom soup

1/2 to 1 c. sour cream

8-10 sticks of Grissini, crushed

1 Tbsp. poppy seeds

1 Tbsp. poultry seasoning

1 Tbsp. parsley flakes

1/4 – 1/2 c. butter, melted

Mix soups and sour cream together. Place the chicken in a lightly greased pan and cover with the sauce. Mix the grissini, poppy seeds and seasonings together. Sprinkle over top of the chicken and sauce. Drizzle with butter. Bake at 350º for 40 minutes.

Tuesday, July 27, 2010

Simple Summer Fresh Fruit Pie {Here's a simply gorgeous (and easy!) dessert. It's so light and delicious!}

- 37g Carbs, 3g Fiber, 22g Sugar

From: LickeySplit Diabetic Meals - Save time, Eat Smart, Lose Weight
Author: Zonya Foco, RD, CHFI, CSP

Here's a simply gorgeous (and easy!) dessert. It's so light and delicious!

1 lg pkg (0.6 oz) sugar-free strawberry gelatin
2 cups boiling water (as called for on box)
1 lg pkg (5.1 oz) instant vanilla pudding
1 1/2 cups skim milk (instead of 3 cups called for on package)
2 regular (6 oz each) reduced-fat graham cracker crusts
1 quart fresh strawberries, cleaned and left whole
2 medium bananas, sliced
4 fresh peaches or nectarines, sliced into wedges
1 pint fresh blueberries, washed and drained

3 hours before serving or night before:

Place gelatin in a medium bowl, add boiling water and stir to dissolve.
(You will not be adding the cold water as called for on the box.)

In a large bowl, mix together with an electric mixer. It will be thicker
than usual. Add the dissolved gelatin and mix until smooth.

Place fruit attractively to fill crust, using in order listed.

Pour 1/2 of the pudding mixture over each pie. The pudding mixture will
seep between each piece of fruit.

Refrigerate until firm, about 2 hours.

Serve proudly and prepare for rave reviews.

Servings: 8
Serving Size: 1 slice
Nutrition per Serving:
195 Calories, 18% Calories from Fat, 4g Fat, 1.1g Saturated Fat,
0mg Cholesterol, 270mg Sodium, 3g Protein, 37g Total Carbs,
3g Fiber, 22g Sugars

Exchanges/Choices: 2 1/2 Carbohydrate, 1/2 Fat

Friday, July 23, 2010

1 bag, 5 dinners
Hit the fast lane and get five dinners from just one bag of groceries! Serve each recipe with vegetables and salad to make it a delicious meal!

Want to make your own shopping list and never miss an item again?

Sample Bag
Monday Tuesday Wednesday Thursday Friday
Dinner Shopping List for 1 week

Spaghetti with Zesty Bolognese
Cheesy Chicken & Veggie Mac
Easy Slow-Cooker Beef Stew
Skillet Chicken & Vegetables Parmesan
DIGIORNO - Pizza - Thin Crust Spinach, Mushroom & Garlic

Skewered Shrimp and Zucchini With Basil Cream Sauce

Skewered Shrimp and Zucchini With Basil Cream Sauce - 10g Carbs, 2g Fiber

A fat-free basil-and-chive sour cream sauce makes a soothing counterpoint
for this low-calorie cayenne- and orange-brushed shrimp.

Contains Shellfish
Contains Dairy
Prep Time: 40 min
Cook Time: 10 min
Total Time: 50 min
Servings: 6

8 oz sour cream, light or fat-free
1/2 cup basil, fresh
Basil, fresh
3 Tbsp chives
3/4 tsp salt
1/8 tsp pepper, black ground
1 1/4 lb shrimp, large
2 medium zucchini, halved lengthwise and cut into 1-inch-thick slices
2 Tbsp olive oil
1/2 tsp orange peel
1 Tbsp orange juice
1/4 tsp cayenne pepper
5 cups spinach

For sauce:
In a food processor or blender, combine sour cream, the sniped basil,
the chives, 1/2 teaspoon of the salt, and the black pepper. Cover
and process or blend until nearly smooth. Cover and chill until
ready to serve.

1. Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact.
Rinse shrimp; pat dry with paper towels. On long skewers,* alternately
thread shrimp and zucchini, leaving a 1/4-inch space between pieces. In
a small bowl, combine oil, orange or lime peel, orange or lime juice,
cayenne pepper, and the remaining 1/4 teaspoon salt; brush evenly on
shrimp and zucchini.

2. Place skewers on the greased rack of an uncovered grill directly
over medium coals. Grill about 10 minutes or until shrimp are opaque,
turning once.

3. Arrange shredded greens on a serving platter. Top with skewers.
If desired, garnish sauce with basil leaves. Serve sauce with skewers.

Servings: 6
Nutrition per Serving:
171 Calories, 6g Total Fat, 1g Saturated Fat, 108mg Cholesterol,
447mg Sodium, 10g Carbs, 2g Dietary Fiber, 19g Protein

Exchanges: 2 Vegetable, 2 Lean Meat, 1 Fat
Carb Choices: 1/2

Thursday, July 22, 2010



Stir-fried Scallops with Hazelnuts -

15g Carbs, 2.8g Fiber, 4g Sugar

Preparation time: 10 min
Cooking time: 15 min
Servings: 4

1/2 lb snow peas
1 tsp cornstarch
1 yellow bell pepper, seeded and sliced
1 lb sea scallops
1 Tbsp low sodium soy sauce
1 onion, sliced
2 Tbsp oil
2 Tbsp hazelnuts
1 clove garlic, crushed
2 tsp ginger, grated

Combine first 3 ingredients in a bowl and set aside.

Heat half the oil in a wok or heavy nonstick skillet over medium
high heat. Saute hazelnuts 1-2 minutes until golden. Transfer to
a bowl with a slotted spoon. Let cool and coarsely chop. Set aside.

Add next 3 ingredients to wok and stir-fry 5 minutes, or until just
tender. Transfer mixture to a bowl and set aside.

Heat remaining oil in same pan. Add scallop mixture and stir-fry
5 minutes. Remove from heat.

Combine cornstarch and soy sauce in a bowl. Return onion mixture
to pan. Stir in cornstarch mixture. Stir over heat 4-5 minutes,
until thickened. Stir in hazelnuts and serve.

Servings: 4
Nutrition per Serving:
230 Calories, 36.8% Calories From Fat, 9.4g Total Fat, 1.2g Saturated Fats,
6.1g Mono-unsaturated Fats, 1.3g Poly-unsaturated Fats, 37mg Cholesterol,
320mg Sodium, 15g Total Carbs, 2.8g Dietary Fiber, 4g Sugar, 22g Protein

--> Vitamins
Thiamin B1 0.092 mg
Vitamin A 890 IU
Vitamin K 22 mcg
Vitamin E 1.6 mg
Pantothenic Acid 0.79 mg
Vitamin B6 0.41 mg
Choline 90 mg
Riboflavin B2 0.17 mg
Vitamin D 0 IU
Vitamin C 100 mg
Vitamin B12 1.7 mcg
Niacin B3 2.3 mg

--> Minerals
Sodium 320 mg
Zinc 1.6 mg
Copper 0.23 mg
Iron 2.2 mg
Calcium 76 mg
Manganese 0.53 mg
Magnesium 93 mg
Potassium 660 mg
Fluoride 0 mcg
Phosphorus 310 mg
Selenium 26 mcg

Tuesday, July 20, 2010

Zucchini Fritters

Zucchini Fritters - 11g Carbs, 1g Fiber, 3g Sugar

5 Tbsp pancake flour
1/4 tsp pepper
1/4 cup grated Parmesan cheese
1/2 cup egg substitute, slightly beaten
2 Tbsp chopped zucchini
2 Tbsp chopped sweet onion
2 Tbsp diced green chilis

1. Combine the pancake flour, pepper, and Parmesan cheese in
a bowl. Stir in the eggs. Add the zucchini, onion, and chilis
and stir to blend.

2. Heat a nonstick skillet on medium-high. Spray with olive
oil. Drop batter onto the hot pan with a large kitchen spoon.
Fry on one side about 3 minutes, turn fritter over, and cook
until the vegetables are tender, about 3 more minutes.

Servings: 4
Serving Size: 2 3-inch fritters
Nutrition per Serving:
94 Calories, 18 Calories From Fat, 2g Total Fat, 1g Saturated Fat,
5mg Cholesterol, 314mg Sodium, 11g Carbs, 1g Dietary Fiber,
3g Sugars, 6g Protein

Exchanges: 1/2 Starch, 1 Very Lean Meats, 1 Vegetable

Monday, July 19, 2010

Apple Cookies

Pulp from 1 apple 1/8 teaspoon cinnamon Pinch of nutmeg 1/8 teaspoon vanilla powder Stevia to taste 1 tablespoon lemon juice Mix pulp from 1 apple (use juice for a virgin apple martini) Mix with stevia and spices and form into cookies (1-2). Bake the cookies for approximately 15-20 minutes or until slightly brown.

Friday, July 16, 2010

Pan-Seared Scallops with Tomatoes and Pesto

Pan-Seared Scallops with Tomatoes and Pesto - 10.4g Carbs, 1.3g Fibe

Pan-Seared Scallops with Tomatoes and Pesto - 10.4g Carbs, 1.3g Fiber

From: Cooking Light, NOVEMBER 2004

For a golden-brown crust on the scallops, don't disturb them while
they cook except to turn them over.

Servings: 4

1 1/2 lb sea scallops
1/4 tsp salt
1/4 tsp black pepper
Cooking spray
1/4 tsp grated lemon rind
2 Tbsp fresh lemon juice
2 Tbsp balsamic vinegar
2 tsp olive oil
1/2 tsp bottled minced garlic
2 cups grape tomatoes
3 Tbsp commercial pesto
1 Tbsp chopped fresh basil

Heat a large cast-iron skillet over high heat. Pat scallops dry with
paper towels; sprinkle with salt and pepper. Lightly coat pan with
cooking spray. Add scallops to pan; cook 2 minutes on each side or
until golden brown. Remove scallops from pan; keep warm. Reduce heat
to medium. Add rind and next 4 ingredients (through garlic) to pan;
bring to a simmer. Add tomatoes; cook 45 seconds, tossing to coat.

Spoon about 2 teaspoons pesto on each of 4 plates. Arrange one-quarter
of scallops and about 1/2 cup tomato mixture on each plate. Sprinkle
with basil.

Servings: 4
Nutrition per Serving:
252 Calories, 33% from fat, 9.1g Fat, 1.9g Sat, 5g Mono, 1.1g Poly,
60mg Cholesterol, 31.4g Protein, 10.4g Carbs, 1.3g Fiber, 1.4mg Iron,
517mg Sodium, 133mg Calcium

Saturday, April 3, 2010


Grilling browns the sweet potatoes without the calories and fat of frying. The lively coating of oregano, garlic powder,and cinnamon is the perfect partner for subtly sweet layers

Servings: 2 (1/2 c each)
Carb per serving 17g
Prep 10 minutes
Cook 8 minutes
Grill 3 minutes

1/2 medium sweet potato
scrubbed (6oz)
1/4 tsp dried oregano
1/8 tsp garlic powder
dash of cinnamon
1 tsp snipped fresh cilantro

0mg chol
118mg sodium
17g carb
3g fiber
1g protein

Saturday, March 27, 2010










Sunday, March 14, 2010

Sicilian Sausage & Peppers Rigatoni
total time53 min
makes6 servings
1-1/3 cups each
1 lb. turkey Italian sausage links
cut into 1/2-inch-thick slices
2 large green peppers,
cut into strips
3 cups rigatoni uncooked
1 jar (24 oz.) chunky spaghetti sauce
1 cup KRAFT Shredded Italian* Mozzarella-Parmesan Cheese Blend

HEAT oven to 375°F.

PLACE sausage and peppers in 13x9-inch baking dish sprayed with cooking spray.

BAKE 15 to 20 min. or until sausage is done. Meanwhile, cook pasta as directed on package.

DRAIN pasta. Add to baking dish with spaghetti sauce; stir. Bake 15 to 20 min. or until heated through. Top with cheese; bake 2 to 3 min. or until melted

Tuesday, February 23, 2010

Cabbage Rolls

1 1/4 lean ground beef
1/4 tsp. pepper
3/4 c. cooked rice
1 onion, chopped
2 (8 oz.) cans tomato sauce (no salt tomato sauce for heart healthy)
12 cabbage leaves
1/4 c. packed brown sugar
1/4 c. vinegar
Combine meat, pepper, rice, 1 can tomato sauce. Mix until blended. Cover cabbage leaves with boiling water for 4 minutes. Drain well. Place a portion of meat mixture in center of each leaf. Roll up, folding end in. Place seam down in large kettle.
Combine remaining ingredients. Mix well. Pour over rolls. Cover and simmer, basting often for 1 1/2 hours or until done. If I have a large head of cabbage, use all of larger leaves and double the brown sugar, vinegar and tomato sauce.

Tuesday, February 16, 2010

Quickie Lasagna ( but still a healthier way)

1 pkg. lasagne noodles
Non fat ricotta cheese
1 jar Healthy Choice Spaghetti Sauce
Ground turkey
1 onion,
sliced1 clove garlic, minced
Grated Parmesan cheese
Brown and crumble ground turkey with onion and garlic. Spray a 9"x13" baking dish with vegetable cooking spray. Coat bottom of dish with spaghetti sauce and top with uncooked noodles. Top noodles with spaghetti sauce, meat mixture, sliced mushrooms. Dot with ricotta cheese. Begin sequence again with noodles and continue layering until pan is full. Bake 1 hour at 350 degrees, covered, then remove cover, sprinkle with Parmesan cheese and bake an additional 10 minutes. Allow to stand 15 to 20 minutes before serving.

Tuesday, February 9, 2010


1/4 c. unpopped popcorn
2 c. toasted oat cereal
2 c. bite-size shredded wheat cereal
2 tbsp. butter, melted
1/4 c. grated Parmesan cheese
1 tbsp. dry Italian salad dressing mix
Popcorn in heavy skillet or saucepan over medium-high heat using little or no oil. Cover skillet and shake pan constantly until all corn is popped.
In a 13 x 9 x 2 inch baking pan, combine popcorn, oat cereal and wheat squares. Bake at 300 degrees for about 5 minutes. Remove. Drizzle with butter. Combine cheese and salad dressing mix, sprinkle over snack mix and stir. Serve warm. Makes 9 cups. Serving size 1/2 cup - 60 calories per serving.

Tuesday, February 2, 2010

Biscuits... the hearthier way!

2 c. flour, all white OR 1/3 whole wheat & 2/3 white
3 tsp. baking powder
1/2 tsp. salt, optional
1/4 c. safflower oil
2/3 c. skim milk
Sift dry ingredients in bowl. Pour oil and milk into cup but don't stir. Add to dry ingredients. Quickly stir with fork until just slings together. Knead about 10 times. Place on wax paper. Pat out to 1/2 inch thick. Cut. Bake at 475 degrees for 10 to 15 minutes. Watch carefully - they burn easily. Serves 6 or so.
This is a health conscious recipe.

Tuesday, January 26, 2010

Tomato/Eggplant Casserole

Egg substitute
Can of stewed tomatoes
Bread crumbs
PepperParmesan cheese
Peel 1/2 eggplant and slice thin. Put in deep dish and pour boiling water over. Drain, dip in egg substitute and fine bread crumbs. Saute in small amount of oil until brown on both sides. Drain between 2 pieces of paper towels. Layer eggplant in bottom of casserole. Sprinkle ground pepper and Parmesan cheese on top. Layer stewed tomatoes over and continue with another layer of eggplant. Cover and bake at 350 degrees for 25 minutes. Serves 4.

Tuesday, January 19, 2010

Stuffed Peppers

4 tbsp. corn oil
2 onions, sliced
2 cloves garlic
1 zucchini, diced
4 tomatoes, diced
2 c. cooked brown rice
1/2 c. cheddar cheese, grated
4 lg. green peppers, seeded
2 c. tomato juice
Heat oil in large skillet over medium heat and saute onions, garlic, zucchini, and tomatoes. Combine rice and cheese and add to this mixture.
Stuff peppers with the vegetable mixture and replace pepper tops. Pour tomato juice into the bottom of a casserole dish. Place peppers in the casserole. Bake at 375 degrees for 30 minutes. Serves 4

Tuesday, January 12, 2010

Chicken Stir Fry ( Heart healthy )

2 chicken breasts, cut in bite size pieces
1 c. carrots, cut diagonally
1 c. broccoli flowerettes and stems
1 c. celery, cut diagonally
1 green pepper, diced
1 red pepper, diced (optional)
1 med. sweet onion, sliced in rings
1/2 c. chunk pineapple (save juice)
Sweet and sour sauce
Slivered almonds (garnish)Rice
Boil chicken in water until almost done. Strain. Save juice. Add pineapple juice to make about 1 1/2 cups. Add 3 tablespoon sweet and sour sauce. Thicken with arrow root (or cornstarch). Cook until slightly thick, cover and keep warm.
Use a wok and saute carrots, push aside, saute broccoli, push aside, saute celery, push aside, saute green and red peppers, push aside, saute onion. Secret is to undercook vegetables so they stay crisp. Add pineapple and cooked chicken. Mix thoroughly. Add hot liquids and mix again. Garnish with slivered almonds. Serve with rice.

Tuesday, January 5, 2010


4 egg whites
1/2 c. Puritan oil
1 tsp. vanilla
1 1/3 c. sugar
1/2 c. cocoa
1 1/4 c. flour
1/4 tsp. salt

Heat oven to 350 degrees. Oil bottom of 9 x 9 inch pan and set aside. Place egg whites in large bowl. Beat with spoon until slightly frothy. Add Puritan oil and vanilla. Mix thoroughly. Stir in sugar and cocoa. Mix well. Stir in flour and salt blended. Pour into pan.
Bake at 350 degrees for 22 to 26 minutes. Avoid overbaking. Cool completely before cutting. Sprinkle with powdered sugar