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 350ยบ 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