Chicken Tortilla Bake - 25g Carbs, 4g Fiber, 3g Sugar

From: www.simpleanddelici ous.com
A creamy chicken and cheese casserole with bell pepper, onion
and spicy tomatoes

Hands On: 20 minutes
Total: 60 minutes
Makes: 6 servings (1 cup each)

PAM Original No-Stick Cooking Spray
1 medium green bell pepper, chopped
1/2 cup chopped yellow onion
1/2 cup reduced-sodium chicken broth
1 can (10-3/4 oz each) condensed reduced-fat cream of mushroom soup
1 can (10 oz each) Ro*Tel Original Diced Tomatoes & Green Chilies, undrained
2 cups shredded cooked chicken
9 corn tortillas (6 inch), torn into bite-size pieces
1 cup shredded reduced fat Colby Jack cheese (1 cup = 4 oz)

1. Preheat oven to 325F. Spray 8x8-inch baking dish and medium skillet
with cooking spray. Heat skillet over medium-high heat. When hot, add
bell pepper and onion; cook 5 minutes or until tender, stirring several
times.

2. Stir in broth, soup, undrained tomatoes and chicken; blend well.
Bring to a boil; remove from heat.

3. Layer 1/3 each of the tortilla pieces, chicken mixture and cheese
evenly in baking dish. Repeat layers twice more. Bake uncovered
40 minutes or until hot and bubbly.

Makes: 6 servings (1 cup each)
Nutrition per Serving:
274 Calories, 9g Total Fat, 4g Saturated Fat, 54mg Cholesterol,
712mg Sodium, 25g Carbs, 4g Dietary Fiber, 3g Sugars, 22g Protein

Chopped Veggie Salad With Feta - 6g Carbs, 1g Fiber, 2g Sugar

From: Diabetes & Heart Healthy Cookbook, You know that the recipes
in this cookbook are healthful and good for you because the American
Diabetes Association and the American Heart Association teamed up
to create them.

When you want a change from tossed green salad, try this easy alternative.
Contains Dairy
Vegetarian
Most Popular
Diabetes-Friendly
Number of Servings: 4
Serving Size: 3/4 cup

1/2 can artichoke hearts, canned, drained, and chopped
4 oz mushrooms, button
1 tomato, seeded and chopped
1/4 cup green onion, finely chopped
1/4 cup parsley, fresh, snipped
1/2 Tbsp basil, dried
3/4 tsp oregano leaves
1/2 oz cheese, feta, crumbled

In a medium bowl, toss together all the ingredients except the
feta. Add the feta and toss gently.

Number of Servings: 4
Serving Size: 3/4 cup
Nutrition per Serving:
39 Calories, 1g Total Fat, 0g Saturated Fat, 2mg Cholesterol,
123mg Sodium, 6g Carbs, 1g Dietary Fiber, 2g Sugars, 2g Protein

Exchanges: 1 Vegetable
Carb Choices: 1/2

Grilled Trout With Almonds And Lemon Butter

1/2 cup butter
1/4 cup fresh lemon juice
2 tablespoons chopped fresh mint
2 teaspoons grated lemon peel
1 garlic clove, minced
4 12 oz. trout fillets
2/3 cup sliced almonds, toasted

Combine butter, lemon juice, chopped mint, lemon peel, and garlic in small saucepan. Whisk over medium-low heat until butter melts and mixture is blended.
Prepare barbecue (medium heat). Brush flesh side of trout with some of lemon butter. Sprinkle with salt and pepper. Grill trout, flesh-side down, until beginning to brown, about 1 1/2 minutes. Using large metal spatula, turn trout over and grill until cooked through, brushing with more lemon butter, about 2 minutes longer.
Transfer trout to plates, skin-side down. Bring remaining lemon butter to boil and drizzle over trout. Sprinkle trout with sliced toasted almonds and serve.
Makes 4 servings.
Calories 148, Fat 13 g, Carbs 6 g, Sodium 40 mg, Fiber 2 g.

Tofu and Vegetable Kebabs

1/4 cup lite soy sauce
3 tablespoons hoisin
1 tablespoon rice vinegar
1 tablespoon sesame oil
1/4 to 1/2 teaspoon Asian chile paste
16 ounces extra-firm tofu, packed in water, drained
1 cup cherry tomatoes
1 tablespoon toasted sesame seeds

Combine the soy sauce, hoisin, rice vinegar, sesame oil and chile paste in a baking dish. Place the tofu in a single layer on top of the sauce, and gently turn the cubes over to coat each surface with the sauce. Refrigerate the dish for 20 to 30 minutes, turning the tofu once.
While tofu marinates, soak the skewers if needed. Coat the grill rack or broiler pan with cooking spray and heat.
Thread the skewers with the tofu and cherry tomatoes. Transfer the marinade to a small saucepan and boil for 3 minutes.
Grill the skewers about 3 minutes, turn and grill another 3 minutes, or until the vegetables are crisp-tender and the tofu is well marked.
To serve, drizzle the boiled marinade over the kebabs and sprinkle with the sesame seeds.
Makes 4 servings.
Calories 174, Fat 8 g, Carbs 12 g, Sodium 787 mg, Fiber 2 g.

Southwestern Egg White Quesadillas - 31g Carbs, 11g Fiber, 3g Sugar

From: www.betterneggs. com 

Savor the earthy combination of black beans and cumin, fluffy 

scrambled egg whites, fresh grape tomatoes and Monterrey jack cheese.

Time-To-Table: 15 min

Serves: 2

1 cup (8 oz) AllWhites (Brand)

1/2 cup black beans, drained, rinsed

1/3 cup grape tomatoes, quartered

1/4 tsp ground cumin

2 (7 or 8 inch) whole wheat tortillas, cut in half

1/4 cup (1 ounce) Pepper Jack cheese, shredded 

1. Spray 10-inch nonstick skillet with nonstick cooking spray. Heat 

over medium heat. Add AllWhites. As AllWhites start to set use spatula 

to lift edge of eggs, letting uncooked eggs flow to bottom of skillet. 

Cook until AllWhites are set but still moist.

2. Stir in black beans. Cook 1 to 2 minutes or until beans are heated 

through. Sprinkle on tomatoes and cumin once eggs are cooked.

3. Spray one side of each tortilla half with nonstick cooking spray. 

Place tortilla on cookie sheet, sprayed side down. Spoon about 

1/2 cup AllWhites mixture on one side of each tortilla. Top each with 

1 tablespoon cheese. Fold other half tortilla over mixture, pressing 

lightly to create quesadilla sandwich (quesadillas will be full).

4. Heat broiler on HIGH. Broil 2 minutes, with quesadillas 4 to 6 inches 

from heat, or until tops are lightly browned. Carefully turn quesadillas 

over. Continue to broil 1 to 2 minutes or until other side is light 

golden brown. 

Serves: 2

Serving Size: 1 folded quesadilla

Nutrition per Serving:

278 Calories, 7g Total Fat, 2g Sat Fat, 0g Trans Fat, 13mg Cholesterol,

648mg Sodium, 31g Total Carbs, 11g Dietary Fiber, 3g Sugar, 

29g Protein, 165mg Calcium

Dietary Exchanges: 2 starch, 3 lean meat

How to Convert Conventional Recipe for a Slow Cooker

by eHow Food & Drink Editor

Slaving over a hot stove isn't anyone's idea of a day well spent, but 

if you want to have a good homemade meal at the end of the day is there 

any other choice. You can convert some of your favorite recipes to be 

cooked in a slow cooker.

Difficulty: Easy

Step 1:

Know which conventional recipes will work best in the slow cooker. 

If the recipe is labor intensive and has many different steps, this 

is probably not the best choice. Ones with most of the work involved 

in the prep stages are easier to convert.

Step 2:

Lengthen the time for recipes that need to be cooked on medium heat 

for 30 minutes to cook in the slow cooker on low for 4 to 6 hours or 

high for 1 1/2 to 2 hours.

Step 3:

Change recipes that are to be cooked for 45 minutes on medium to 

6 to 10 hours on low or 3 to 4 hours on high in the slow cooker.

Step 4:

Convert recipes normally cooked for an hour on medium heat to 8 to 

10 hours on low heat or 4 to 6 hours on high heat in the slow cooker.

Step 5:

Understand when and where to add certain ingredients. Harder vegetables 

will take longer to cook in the slow cooker and should be cut up into 

small pieces and layered on the bottom. Brown meats before adding them, 

add herbs, spices and dairy towards the end of cooking.

Step 6:

Presoak beans if possible overnight or as long as possible, before adding 

to the slow cooker. Avoid adding acidic or salty things to the meal until 

the beans are cooked, because they will make the cooking time longer and 

your beans tougher.

Tofu and Green Bean Stir-fry in Spicy Sauce

1 tablespoon cornstarch 

1 cup water 

1/4 cup low-sodium soy sauce 

1/4 teaspoon Asian chili sauce 

1 tablespoon sesame oil 

5 cloves garlic, minced 

1 1/2 tablespoons minced fresh ginger 

3/4 pound green beans, cut into 1-inch pieces 

1 cup preshredded carrots 

1 14 ounce container firm tofu, cut into 1-inch pieces

Dissolve the cornstarch in 1 tablespoon of the water. Stir in the remaining water, soy sauce, and chili sauce and set aside. 

Heat the oil in a large, nonstick skillet over medium-high heat. Add the garlic, ginger, and green beans, and stir-fry 1 minute. Add the carrots and tofu and stir-fry 3 minutes. 

Briefly stir the sauce and add it to the skillet. Cook, stirring, for 3 to 4 minutes, or until the sauce is thick and the green beans are tender. Remove from the heat. 

Makes 4 servings.

Calories 181, Fat 7 g, Carbs 16 g, Sodium 527 mg, Fiber 5 g.

Lemon and Potato Soup

8 potatoes, cubed

4 cloves garlic, peeled and sliced

6 stalks celery with leaves, chopped

1/2 teaspoon ground turmeric

2 lemons, juiced

1 cube chicken bouillon

salt and pepper to taste

Place potatoes, garlic and celery into a large stockpot with water to cover. Cover and bring to a boil. Cook until potatoes are tender, about 25 minutes.

Season with turmeric, lemon juice, chicken bouillon cube and salt and pepper to taste. Simmer for another 10 minutes. Mash some of the potato chunks for a thicker consistency.

Makes 2 to 3 servings.

Calories 122, Fat 0.1 g, Carbs 28.7 g, Sodium 124 mg, Fiber 4.6 g.

Baked Coho Salmon Fillets with Grainy Mustard Sauce - 2.3g Carbs, 0g Fiber

4, 5 oz Coho salmon fillets 

1/2 cup white wine 

salt and pepper to taste 

3/4 cup whipping cream 

1/4 cup grainy Dijon mustard 

1 tsp. chopped fresh dill 

Preheat oven to 425 degrees. Place salmon in baking dish. Pour in a 1/4 cup of the wine and season with salt and pepper. Bake salmon 12 to 15 minutes, or until cooked through. To make sauce, place remaining wine in a small pot. Bring to boil and reduce until almost evaporated. Add cream and reduce until sauce lightly thickens. Stir in mustard, dill and salt and pepper to taste. Serve salmon on a pool sauce. 

Makes 4 servings

Calories 394, Fat 26.7 g, Carbs 2.3 g, Sodium 283 mg, Fiber 0 g.

Butternut Squash And Corn Soup - 16g Carbs, 3g Fiber

2 pounds butternut squash

2 tablespoons olive oil

1 large onion, cut 1/2" dice

1 medium sliced leek, washed twice

4 ears corn, kernels removed

2 rosemary branches

1 teaspoon salt

4 cups vegetable broth

Peel the butternut squash and cut it into half-inch dice.

Heat the olive oil in a 6-quart stock pot. Sauté the onion and leek over medium heat about 5 minutes, until just soft. Add the butternut squash and corn and sauté for an additional 10 minutes. Add the rosemary and salt. Cover the vegetables with chicken or vegetable broth and cook uncovered for 30 minutes over low heat.

Strain and set aside half the stock; remove the rosemary branches. Purée the vegetables with an immersion or regular blender. Strain the purée through a large mesh strainer to remove the corn skin. Add half a cup of reserved stock (or more, if you prefer a thinner soup) back into the purée mixture. Store overnight in the refrigerator and reheat before filling an insulated container.

Makes 12 servings

Calories 97, Fat 3 g, Carbs 16 g, Sodium 461 mg, Fiber 3 g.

Slow-Roasted Beef with Roasted Ratatouille

2 tsp. olive oil

3 lbs. beef sirloin tip or inside round oven roast

freshly ground black pepper

1 tbsp.basil pesto

Roasted ratatouille:

3 plum tomatoes; cored, quartered

1/2 lb. zucchini, cut into 1/2 inch slices

1 small Spanish onion, cut into 12 wedges

1 baby eggplant, cut into chunks

1 each sweet red and yellow pepper, seeded and cut into chunks

1/4 lb.cremini mushrooms, quartered

6 cloves garlic

3 tbsps. basil pesto

1 tbsp. balsamic vinegar

1 tsp. liquid honey

1/4 cup pitted kalamata olives, optional

Make the ratatouille: In a large bowl, combine tomatoes, zucchini, onion, eggplant, peppers, mushrooms, garlic and 3 tbsps. pesto; toss to coat. Spread on foil-lined jelly roll pan lightly coated with vegetable cooking spray; set aside.

For the roast: Heat oil in a heavy saute pan or ovenproof skillet over medium-high heat. Season beef with pepper as desired; brown all over, turning with tongs, for about 10 minutes. Spread 1 tbsp. pesto all over roast; place on rack in same saute pan containing vegetables. Insert oven-safe meat thermometer into centre of roast. Cook beef and vegetables, uncovered, in a 275 degree oven until thermometer reads 140 degrees for medium rare, about 1 1/2 hours.

Remove roast to cutting board. Tent with foil and let stand for 5 minutes to allow temperature to rise an additional 5 degrees

Lift foil and vegetables from pan and use rubber spatula to scrape vegetables into large bowl; toss with vinegar, honey and olives, if using. Thinly carve roast across the grain.

Makes 6 servings.

Calories 240, Fat 10 g, Carbs 10 g, Fiber 3 g.

India-Chicken Mangalorean - 7g Carbs, 1.7g Fiber

2 garlic cloves

1 piece ginger root, 1 1/2"

2 1/2 teaspoons oil, divided

2 onions, cut in fine dice

2 tomatoes, chopped

1 cinnamon stick, 4" long, broken in half

6 cardamom pods

10 whole cloves

1/2 teaspoon cumin seeds

1/2 teaspoon ground coriander

1/2 teaspoon turmeric

1 1/2 teaspoons salt

2 pounds boneless skinless chicken thighs, cut 2" pieces

1/2 14 oz. can coconut milk

1/2 cup water

1 teaspoon black mustard seeds

4 to 5 small dried red chiles 

15 to 20 fresh curry leaves 

Combine the garlic and ginger with about 1 tablespoon of water in a small food processor and process to a paste. Set aside.

Heat 1 teaspoon of oil in a Dutch oven over medium-high heat. Add the onions, tomatoes, garlic and ginger paste, cinnamon stick, cardamom pods, cloves, cumin seeds, coriander, turmeric and salt. Cook 10 minutes, stirring occasionally.

Add the chicken and stir to mix with the spices. Cook 15 minutes uncovered, stirring occasionally, then cover and cook 5 minutes. Add the coconut milk and water. Cover and cook 10 minutes.

Meanwhile, heat the remaining 1 1/2 teaspoons of oil in a skillet over high heat until very hot. Add the mustard seeds (be careful, they'll pop out of the skillet), chiles and curry leaves. The oil should be hot enough so the curry leaves crackle and turn black right away; the chiles should also turn black. Cook no more than 3 minutes. Pour this mixture into the chicken. Simmer 5 minutes longer.

Makes 6 servings.

Calories 320, Fat 20 g. Carbs 7 g, Sodium 692 mg, Fiber 1.7 g.

Roasted Chicken - 0g Carbs, 0g Fiber

From: DaVita renal dietitian Kathy from California

Diet - CKD, Dialysis, Diabetes

Portions: 6

Serving size: 3 ounces

2 tsp olive oil

1 whole chicken

1/2 tsp Kosher salt

Pepper to taste

2 whole fresh garlic heads

2 large sprigs fresh rosemary

1 lime

1. Preheat oven to 375 degrees F.

2. Add olive oil to skillet and begin heating.

3. Rinse chicken inside and out and pat dry.

4. Sprinkle chicken with salt and pepper, inside and out.

5. Place 1 whole garlic head and 2 sprigs of rosemary inside chicken.

6. Add chicken to skillet and brown on all sides.

7. After browning, squeeze the juice of the lime over chicken and 

place uncovered skillet with chicken into oven.

8. During cooking, periodically spoon juices over chicken.

9. Check after 1 hour and 30 minutes. To test for doneness, pierce 

chicken at thickest part of thigh; juices should be clear.

Portions: 6

Serving size: 3 ounces

Nutrition per Serving:

246 Calories, 18g Fat, 65mg Cholesterol, 21g Protein, 

0g Carbs, 0g Fiber, 240mg Sodium, 190mg Potassium, 

155mg Phosphorus, 15mg Calcium

Renal and Renal Diabetic Food Choices: 3 meat

Carbohydrate Choices: 0

Helpful Hints

* Divide extras into single portions and refrigerate or freeze for 

a quick heat and eat serving later.

* Make Chicken Noodle Soup or Cool `n' Crunchy Chicken Salad from 

leftovers. (Recipes Below)

* Adjust chicken portion if you are on a low protein diet.

~~~~~~~~~~~~ ~~~~~~~~~ ~~~~~~~

-->Chicken Noodle Soup - 11g Carbs, 0.7g Fiber

DietType - CKD, Dialysis, Diabetes

From: DaVita dietitian Sara from California.

Portions: 4

Serving size: 1 cup

1-1/2 cups homemade chicken stock

1 cup water

1/4 teaspoon poultry seasoning

1/4 teaspoon black pepper

1/4 teaspoon salt

1 cup chicken, cooked and shredded

1/4 cup carrot, diced small

2 ounces egg noodles, uncooked

1. Pour chicken stock and water into a slow cooker set on high-heat 

setting.

2. Season with poultry seasoning, pepper and salt.

3. Add chicken and carrots.

4. Add egg noodles to soup.

5. Cook on high-heat setting for 20 to 25 minutes or until noodles 

are cooked.

Portions: 4

Serving size: 1 cup

Nutrition per Serving: 

141 Calories, 4g Fat, 49mg Cholesterol, 15g Protein, 

11g Carbs, 0.7g Fiber, 191mg Sodium, 135mg Potassium, 

104mg Phosphorus, 16mg Calcium

Renal and Renal Diabetic Food Choices: 2 meat, 1 starch

Carbohydrate Choices: 1

Helpful Hints - -

* Do not overcook or noodles will be mushy.

* Fettuccine noodles work well in this recipe as a substitute for 

egg noodles.

* Omit salt if using commercially- prepared broth or stock that 

contains more than 140 mg sodium per cup.

* Cook a whole chicken in a slow cooker to make stock and provide 

some of the chicken for this recipe. 

(See Slow Cooker Whole Chicken recipe on DaVita.com.)

~~~~~~~~~~~~ ~~~~~~~~~ ~~~~~~~~~ ~

-->Cool `n' Crunchy Chicken Salad - 2g Carbs, .2mg Fiber

Diet - CKD, Dialysis, Diabetes

From: DaVita dietitian Deb from Illinois

Portions: 6

Serving size: 1/2 cup

2 cups cooked chicken, diced or shredded

1 large hard boiled egg, chopped

2 Tbsp onion, diced

1/4 cup celery, diced

1/4 cup low-fat mayonnaise

1 tsp fresh lemon juice

1/3 tsp sugar

Black pepper to taste

1. Dice or shred chicken.

2. Chop egg, onion and celery. Place in a large bowl.

3. Add mayonnaise, lemon juice, sugar and black pepper. Stir

all ingredients together. 

4. Cover and chill overnight or at least 2 hours before serving.

5. If desired, serve on bread, roll, croissant or pita bread 

with green leaf lettuce.

Portions: 6

Serving size: 1/2 cup

Nutrition per Serving:

127 Calories, 6g Fat, 75mg Cholesterol, 16g Protein, 95mg Sodium, 

136mg Potassium, 122mg Phosphorus, 14mg Calcium, 2g Carbs, .2mg Fiber

Renal and renal diabetic food choices: 2 meat, 1 fat

Mediterranean Stuffed Grape Leaves - 1.3g Fiber, 16.6g Carbs

This easy, exotic Greek treat makes a fine appetizer, but it can also be enjoyed as a side dish with lunch or dinner. The raisins and mint give the rice a sweet and aromatic taste, and the simplicity of chive "ribbons" wrapped around the grape leaves dresses them up a bit. For hors d'oeuvres; use 36 leaves and 1 ½ tablespoons of filling for each leaf.

Food as Medicine - - Brown rice, which provides much of the stuffing in this recipe, is a significant source of manganese, a mineral that helps the body to produce a crucial antioxidant enzyme called superoxide dismutase (SOD). SOD helps to protect mitochondria, the energy producing parts of cells, from free radical damage.

FILLING: 

2 cups vegetable stock OR purified water

1 cup brown rice

1 tsp salt

1/3 cup grated radish

1/3 cup chopped scallions OR green onions

1/2 cup minced celery

3/4 cup chopped fresh mint leaves

2 Tbsp olive oil

2 tsp white wine vinegar

2 tsp freshly squeezed lemon juice

1/3 cup currants OR yellow raisins

1/4 cup pine nuts

1/4 tsp freshly ground black pepper

1 pinch salt (optional) 

1 Tbsp capers

36 grape leaves

1 bunch chives

1 tsp extra-virgin olive oil

1 Tbsp lemon juice

1. Bring the stock or water to a boil in a large pot. Add the rice and salt. Reduce heat and simmer, covered with a tight-fitting lid, for 45 minutes. All the water should be absorbed. Fluff the rice with fork.

2. Mix together the rice and all the other filling ingredients in a large bowl, tossing thoroughly with a spoon. 

3. Rinse the grape leaves. Spread the grape leaves out and spoon 1½ tablespoons of the filling on the end of each leaf, and then roll up, folding the outer edges in. 

4. Take three 5-inch-long chives and dip briefly in boiling water to make them more pliable. Tie them around each stuffed grape leaf. 

5. Place the leaves in a small casserole dish and drizzle 1 teaspoon olive oil and 1 tablespoon lemon juice over them. Cover with foil and bake for 10 minutes at 350 degrees F. Serve warm or cold. 

Tips from Rosie's Kitchen: Grape leaves are not readily available fresh, so you will have to buy them bottled or canned. They are packed in brine, a salty solution that you'll want to rinse off before using. Gently lift the leaves out of the jar, lay them in a bowl, and run them under a soft stream of water, letting the water completely drench the leaves. To dry, lay the leaves in a colander and let them drain, or lay them on a flat surface and pat dry with a clean cloth.

Makes 36 grape leaves - 3 per person

Serves: 12

Nutrition per Serving: 110.9 Calories, 4.4g Fat, 0.7g Saturated Fat, 34.4% of calories from fat, 0mg Cholesterol, 2.5g Protein, 1.3g Fiber, 16.6g Carbs

From: THE HEALTHY KITCHEN - Recipes for a Better Body, Life, and Spirit by Andrew Weil, M.D and Rosie Daley (Knopf)

How to Freeze Eggs, Milk and Other Unexpected Foods

By Erin Huffstetler, About.com From: www.frugalliving. about.com 

Has a good sale or harvest left you with more food than you can 

use now? No need to let it go to waste. 

Here are instructions for freezing some foods you may have never 

thought of freezing: 

Eggs

Mix the yolks and egg whites together, and pour into an ice cube 

tray. Two cubes are the equivalent of one large egg.

Milk

Store in its original container, but pour out enough milk to allow 

for expansion – approximately a cup per gallon of milk. Thaw in the

refrigerator, and shake well before using.

Butter

Store in its original container. Thaw in the refrigerator to use.

Bananas

Freeze in peel. Then, simply thaw and peel to use in smoothies and 

breads. Note: the peel will turn black, but that won't effect the 

quality of the banana at all.

Celery

Wash and chop to desired size. Then, flash freeze on a tray, and 

transfer to a freezer bag or another air-tight container. 

To use: add the frozen celery directly to soups or other heated dishes.

Tomatoes

Wash thoroughly. Then, freeze whole and unpeeled on a tray. Transfer 

to freezer bags once fully frozen. 

**More About How to Freeze Tomatoes 1 (Below)

Fresh Herbs

Chop finely. Then, place in an ice cube tray along with a small amount 

of water. To use: simply drop frozen cubes directly into heated dishes.

Did You Know? Herbs aren't the only thing that you can freeze in an ice 

cube tray: More Clever Uses for Ice Cube Trays 2(Below)

Nuts

Freeze (either in shell or shelled) in a freezer bag or another 

air-tight container.

Zucchini and Other Squash

Wash and chop to desired size. Then, blanch for three minutes; allow 

to cool; and freeze in an air-tight container.

Apples

Freeze whole or chopped, peeled or unpeeled. 

**More About How to Freeze Apples 3(Below)

~~~~~~~~~~~~ ~~~~~ ~~~~~~~~~~~~ ~~~~~~~~

How to Freeze Tomatoes

By Erin Huffstetler, About.com

Freeze tomatoes when they're in season, and you'll never have to settle 

for those pricey, mealy orbs that they try to pass off as tomatoes during 

the winter. 

To Freeze:

Wash thoroughly. Then, freeze whole and unpeeled on a tray. Transfer 

to freezer bags once fully frozen. 

OR

Wash and remove the ends of the tomatoes. Blanch; remove the skins; 

and freeze whole in bags. 

OR

Wash and remove the ends of the tomatoes. Then, blanch; chop and 

freeze in bags. 

Just choose the method that works best for you, and freeze away. 

Tips:

1. Frozen tomatoes should be used in cooked recipes only. Freezing 

changes the texture and makes them too soft for eating raw. 

2. Freeze some tomatoes whole and chop others to accommodate a variety 

of recipes. 

~~~~~~~~~~~~ ~~~~~ ~~~~~~~~~~~~ ~~~~~~~~

Clever Uses for Ice Cube Trays

By Erin Huffstetler, About.com

Do you have a stack of ice cube trays sitting unused in a cabinet or 

drawer? Then, put them back to work with these clever ideas:

1. Store Baby Food

Homemade baby food is great for baby, and easy to store when you freeze 

it in an ice cube tray. Fill each compartment to the top with your pureed

blends, and freeze. Then, take out the desired number of cubes at mealtime. 

Not sure how much baby should eat? 

Here's an easy guide: 

4-6 months = 2 cubes 

6-9 months = 4 cubes 

9-12 months= 6 cubes 

Note: These numbers are estimates based on store-bought food sizes. 

Always consult your doctor to determine how much your baby should be 

eating. 

2. Freeze Spices

Do you grow your own spices? Then, freeze some for use during the 

winter months. Fill the compartments of an ice cube tray with your 

spices and just a bit of water. Then, thaw a cube any time you need 

to season a dish. 

Note: If you'll be using your spices in a heated dish, there's no 

need to thaw. Just drop your cube directly into the pan, and proceed 

with your recipe. 

3. Freeze Leftover Eggs

Have a recipe that calls for egg yolks? Don't ditch those egg whites! 

Freeze them instead. They can be stored in an ice cube tray, and 

thawed when needed.

4. Make Popsicles

You don't need a fancy popsicle mold to make your own popsicles. Just 

fill an ice cube tray with juice, pudding or mashed fruit. Then, cover 

with foil, and poke a popsicle stick through the foil and into each compartment. 

5. Freeze Leftover Stock or Sauces

Have a bit of soup stock, tomato juice or sauce leftover after you've 

prepared a meal? Ice cube trays are the perfect way to store it. Just 

fill a tray with your leftovers, and freeze. Then, transfer the cubes 

to a freezer bag once they're completely frozen. 

How much liquid does a cube hold? One ice cube is generally the equivalent 

of one ounce or two Tablespoons. 

Here are some conversions to help you determine how many cubes 

you'll need to use in a recipe: 

2 cubes = 1/4 cup 

4 cubes = 1/2 cup 

6 cubes = 3/4 cup 

8 cubes =1 cup 

6. Freeze Leftover Wine

Having difficulty finishing off that bottle of wine? Then, pour the extra 

into an ice cube tray, and save it for use in a future recipe. Just pop 

the desired number of cubes into a pan, and heat; there's no need to thaw 

them out before use. 

7. Use as a Candy Mold

Want your homemade chocolates to look professionally made? Then, use an 

ice cube tray as a candy mold, and all of your confections will be uniform 

in size. 

8. Use as a Soap Mold

Designate an ice cube tray for craft use, and create melt-and-pour soaps 

that are the perfect size for a guest bathroom or gift giving. 

~~~~~~~~~~~~ ~~~~~ ~~~~~~~~~~~~ ~~~~~~~~

How to Freeze Apples

By Erin Huffstetler, About.com

Lucky enough to have an apple tree or access to cheap apples? 

Here's how to freeze them for year-round use: 

Option 1: Wash the apples thoroughly. Then, freeze whole and unpeeled 

on a tray. Transfer to freezer bags once frozen. 

Option 2: Peel, core and slice apples to desired size. Then, freeze on 

a tray, and transfer to freezer bags once frozen. 

Option 3: Peel, core and slice apples to desired size. Then, sweeten 

with sugar and spices to use as pie filling. Freeze in pie plates. 

Then, transfer to freezer bags once frozen. To use: simply drop the 

frozen apples into a pie crust; cover them with dough and cook. 

(Note: you'll probably need to increase the bake time for your pies) 

To Avoid Browning: Dip the apple slices in lemon juice, salt water or 

an ascorbic acid solution prior to freezing. You can also, pack them 

in sugar syrup, or blanche them for one and a half minutes to stop the 

enzyme action that causes browning. 

Tips: 

1. Frozen apples can be used to make apple butter, apple sauce, pies, 

cakes, baked apples and other baked dishes 

2. Since freezing changes the texture of apples, they are not as well 

suited for eating raw 

3. Some spices lose their potency when frozen, so you may find that it 

works best to add your pie spices just prior to baking 

4. Freeze some apples whole and chop others to accommodate a variety 

of recipes. 

Thai Chicken With Basil - 16g Carbs

From: The All New Good Housekeeping Cookbook

Servings: 4

1 lb skinless, boneless chicken breast halves

3 Tbsp Asian fish sauce

1 Tbsp soy sauce

1 Tbsp brown sugar

2 tsp vegetable oil

1 large onion (12oz), cut into 1/4-inch-thick slices

2 red or green chiles (serrano or jalapeno),

seeded and cut into matchstick strips

2 tsp minced, peeled fresh ginger

2 garlic cloves, crushed with garlic press

1 1/2 cups loosely packed fresh basil leaves

With knife held in slanting position, almost parallel

to cutting surface, cut each chicken breast half

crosswise into 1/4-inch-thick slices.

In medium bowl, combine fish sauce, soy sauce,

and brown sugar; add chicken slices, tossing to

coat. Let marinate 5 minutes.

In nonstick 12-inch skillet, heat oil over medium-high

heat until very hot. Add chicken with marinade and cook,

stirring frequently (stir-frying) , until chicken loses

its pink color throughout, 3 to 4 minutes. With slotted

spoon, transfer chicken to bowl.

Add onion to marinade remaining in skillet and cook,

stir-frying, until tender-crisp, about 4 minutes.

Stir in chiles, ginger, and garlic; cook 1 minute longer.

Return chicken to skillet; heat thorough.

Stir in basil leaves just before serving.

Servings: 4

Nutritional Information Per Serving (1/4 of recipe):

238 Calories, 5g Fat, 66mg Cholesterol, 31g Protein,

16g Carbs, 784mg Sodium

Diabetic Exchanges: 4 Lean Meat, 1 Bread/Starch

Stuffed Vidalia Onions - 34.6g Carbs, 5g Fiber, 19g Sugar

From: Prevention's Health Guaranteed Cookbook 

Vidalia onions create a wonderful spring side dish that's low 

in fat. Choose large onions that weigh about 8 ounces each.

Prep Time: 17 min

Cook Time: 1 hrs 27 min

Total Time: 1 hrs 59 min

Serves: 4

4 vidalia onions

1/2 tsp olive oil

3 cups shredded zucchini

3 cloves garlic, minced

1 tsp dried thyme

1 tsp dried basil

3 Tbsp unseasoned dry bread crumbs

1 1/2 Tbsp chopped toasted pine nuts

3 Tbsp grated Parmesan cheese

Salt and ground black pepper

1. Preheat the oven to 400 degrees F.

2. Cut about 1/ 2" off the top of each onion; slightly trim the 

bottoms so the onions stand upright. Line a baking sheet with 

foil. Add the onions, cut side up, and coat with no-stick spray. 

Bake for 1 hour, or until soft when tested with a sharp knife. 

Set aside for 15 minutes, or until cool enough to handle.

3. Reduce the oven temperature to 350 degrees F.

4. Remove and discard the onion peels. Using a spoon, scoop out the 

onion centers, leaving a 1/2" shell. Chop the centers and reserve 

1 cup for the stuffing; save the remainder for another use.

5. Warm the oil in a large no-stick skillet over medium heat. Add 

the zucchini, garlic, thyme, basil, and chopped onions. Cook for 

6 to 8 minutes, or until the zucchini is softened and most of the 

liquid has evaporated. Remove from the heat and stir in the bread 

crumbs, pine nuts, and 2 1/ 2 tablespoons of the Parmesan. Season 

with the salt and pepper. Mix well.

6. Divide the filling among the onion shells. Coat a 9" x 9" baking 

dish with no-stick spray. Add the onions. Sprinkle the tops with 

the remaining 1/ 2 tablespoon Parmesan.

7. Bake for 20 minutes, or until golden.

Serves: 4

Nutrition per Serving:

246 Calories, 10.4g Fat, 1.4g Saturated Fat, 3.3mg Cholesterol, 

169.8mg Sodium, 34.6g Carbs, 5g Dietary Fiber, 19g Total Sugar, 

7.7g Protein

Lentil Rice Stew with Turkey Sausage - 37g Carbs, 9.9g Fiber, 5.2g Sugar

From: Prevention's Low-Fat, Low-Cost Freezer Cookbook 

Turkey sausage is often a lean alternative to pork sausage (check 

the label to make sure), and it gives surprisingly good flavor. This 

thick stew features lentils and vegetables in a curry broth. With 

rye bread and a green salad, it makes a great meal.

Prep: 8 min

Cook: 40 min 

Total: 48 min

Serves: 7

8 oz low-fat Italian turkey sausage

2 cups chopped green cabbage

1 cup chopped onions

1 green pepper, chopped

3 cloves garlic, minced

4 cups frozen defatted chicken stock, thawed

1 cup dried lentils

1/2 cup Rice

1 tsp curry powder

1/4 tsp ground black pepper

2 Tbsp minced fresh parsley

1. Coat a Dutch oven with no-stick spray and place over medium-high 

heat until hot. Add the sausage. Cook, stirring, for 5 minutes, or 

until browned. Add the cabbage, onions, green peppers, garlic, and 

1 cup of the stock. Cook, stirring, for 5 minutes, or until the onions 

are soft but not browned.

2. Add the lentils, rice, curry powder, and the remaining 3 cups stock. 

Bring to a boil. Reduce the heat to medium. Cover and cook, stirring occasionally, for 25 minutes, or until the lentils are soft and the 

stew is thick. Add the black pepper and parsley. Stir to combine.

Recipe Notes - -

To freeze, pack the cooled soup in a freezer-quality plastic 

container. To use, thaw overnight in the refrigerator. Transfer 

to a saucepan. Cover and cook, stirring frequently, over low heat 

for 15 minutes, or until hot.

Serves: 7

Nutrition per Serving:

269.3 Calories, 5.6g Fat, 0.5g Saturated Fat, 23.4mg Cholesterol, 

412.7mg Sodium, 37g Carbs, 9.9g Dietary Fiber, 5.2g Total Sugars, 

17.7g Protein

Asparagus Grilled W Garlic Rosemary & Lemon - 13.1g Carbs, 5.5g Fiber, 0g Sugar

From: www.sparkpeople. com user SPARKER251

3 lbs fresh asparagus, snap rough ends off

1 1/2 lemons, sliced in half

4 1/2 cloves garlic, skinned and slightly crushed

1 tsp salt

1 1/2 tsp fresh rosemary, chopped

1 1/2 Tbsp olive oil

3/4 tsp pepper

1. In a large ziploc bag place all ingredients except asparagus.

(lemons halved and squeezed)

2. Shake to mix then add asparagus spears and marinade 1-6 hours.

3. Grill for 10 minutes turning until brown.

Number of Servings: 4

Nutrition per Serving:

96.8 Calories, 5.6g Total Fat, 0.8g Saturated Fat, 

0.6g Polyunsaturated Fat, 3.8g Monounsaturated Fat, 

0mg Cholesterol, 586.9 mg Sodium, 517.1mg Potassium, 

13.1g Total Carbs, 5.5g Dietary Fiber, 0g Sugars, 4.4g Protein 

Vitamin A 19.1 %

Vitamin B-12 0.0 %

Vitamin B-6 14.9 %

Vitamin C 89.9 %

Vitamin D 0.0 %

Vitamin E 19.1 %

Calcium 6.8 %

Copper 20.2 %

Folate 51.3 %

Iron 10.5 %

Magnesium 8.9 %

Manganese 25.1 %

Niacin 9.9 %

Pantothenic Acid 4.0 %

Phosphorus 10.2 %

Riboflavin 13.3 %

Selenium 6.0 %

Thiamin 16.8 %

Zinc 5.5 %

*Percent Daily Values are based on a 2,000 calorie diet.

Your daily values may be higher or lower depending on your calorie needs.

Lemon Rosemary Chicken Breasts - 3g Carbs

From: The All New Good Housekeeping Cookbook

Servings: 4

2 lemons

1 Tbsp chopped fresh rosemary OR 1/2 tsp dried rosemary

1 garlic clove, finely chopped

2 tsp olive oil

1/2 tsp salt

1/4 tsp coarsely ground black pepper

4 small skinless, boneless chicken breast halves (1 lb)

Prepare grill.

From 1 lemon, grate 2 teaspoons peel.

From 1/2 lemon, cut thin slices; reserve for garnish.

Squeeze juice from remaining 3 lemon halves into medium bowl.

Stir in lemon peel, rosemary, garlic, oil, salt and pepper.

Add chicken breast halves to bowl, turning to

coat with lemon-juice mixture.

Arrange chicken on grill over medium heat and grill, brushing

with remaining lemon-juice mixture in bowl, 5 minutes.

Turn chicken and grill until chicken loses its pink color

throughout, about 5 minutes longer. Garnish with lemon slices.

Servings: 4

Nutritional Information Per Serving (1/4 of recipe):

153 Calories, 4g Fat, 66mg Cholesterol, 26g Protein, 

3g Carbs, 364mg Sodium

Diabetic Exchanges: 3 Lean Meat

Lemon Broiled Trout W Parmesan Crusted Tomatoes - 1g+3g Carbs, Trace+1g Fiber

From: Canadian Living Magazine: March 2004

By The Canadian Living Test Kitchen

Servings: 4

1 1/2 lb (750 g) trout fillets

2 Tbsp (25 mL) extra-virgin olive oil

1/2 tsp (2 mL) each salt and pepper

2 Tbsp (25 mL) lemon juice

1 green onion, thinly sliced

-->Parmesan- Crusted Tomatoes:

4 plum tomatoes

1/4 cup (50 mL) grated parmesan cheese

2 Tbsp (25 mL) minced fresh parsley

1/4 tsp (1 mL) each salt and pepper 

Arrange trout, skin side down, on greased broiling pan. Brush with

1 Tbsp (15 mL) of the oil; sprinkle with salt and pepper. Broil until

fish flakes easily when tested, about 4 minutes.

Meanwhile, in bowl, mix together lemon juice, remaining oil, 1 tsp 

(5 mL) water and green onion. To serve, drizzle over trout.

Parmesan-Crusted Tomatoes:

Core tomatoes; cut lengthwise into quarters. Place on small foil-lined 

rimmed baking sheet. In bowl, combine Parmesan cheese, parsley, salt 

and pepper; sprinkle over tomatoes.

Broil until top is golden, about 4 minutes.

Tip: Broil tomatoes and trout about 6 inches (15 cm) from heat.

Servings: 4

Nutrition per Serving: (Trout only) 

261 Calories, 15g Total Fat, 3g Sat Fat, 80mg Cholesterol, 

1g Carbs, Trace Fiber, 29g Protein, 338mg Sodium, 

calcium 10%

iron 4%

vit A 10%

vit C 10%

folate 14%

Nutrition per Serving: (Tomatoes only) -

41 Calories, 2g Total Fat, 1g Sat Fat, 5mg Cholesterol, 

3g Carbs, 1g Fiber, 3g Protein, 266mg Sodium, 

calcium 9%

iron 4%

vit A 9%

vit C 18%

folate 3%

Southwestern Egg White Quesadillas - 31g Carbs, 11g Fiber, 3g Sugar

From: www.betterneggs. com 

Savor the earthy combination of black beans and cumin, fluffy 

scrambled egg whites, fresh grape tomatoes and Monterrey jack cheese.

Time-To-Table: 15 min

Serves: 2

1 cup (8 oz) AllWhites (Brand)

1/2 cup black beans, drained, rinsed

1/3 cup grape tomatoes, quartered

1/4 tsp ground cumin

2 (7 or 8 inch) whole wheat tortillas, cut in half

1/4 cup (1 ounce) Pepper Jack cheese, shredded 

1. Spray 10-inch nonstick skillet with nonstick cooking spray. Heat 

over medium heat. Add AllWhites. As AllWhites start to set use spatula 

to lift edge of eggs, letting uncooked eggs flow to bottom of skillet. 

Cook until AllWhites are set but still moist.

2. Stir in black beans. Cook 1 to 2 minutes or until beans are heated 

through. Sprinkle on tomatoes and cumin once eggs are cooked.

3. Spray one side of each tortilla half with nonstick cooking spray. 

Place tortilla on cookie sheet, sprayed side down. Spoon about 

1/2 cup AllWhites mixture on one side of each tortilla. Top each with 

1 tablespoon cheese. Fold other half tortilla over mixture, pressing 

lightly to create quesadilla sandwich (quesadillas will be full).

4. Heat broiler on HIGH. Broil 2 minutes, with quesadillas 4 to 6 inches 

from heat, or until tops are lightly browned. Carefully turn quesadillas 

over. Continue to broil 1 to 2 minutes or until other side is light 

golden brown. 

Serves: 2

Serving Size: 1 folded quesadilla

Nutrition per Serving:

278 Calories, 7g Total Fat, 2g Sat Fat, 0g Trans Fat, 13mg Cholesterol,

648mg Sodium, 31g Total Carbs, 11g Dietary Fiber, 3g Sugar, 

29g Protein, 165mg Calcium

Dietary Exchanges: 2 starch, 3 lean meat

Crab Casserole With Eggs - 2.1g Carbs, 0.1g Fiber, 1.4g Sugar

From: www.dLife.com 

Get a head start on breakfast tomorrow today with a recipe sure to 

please those who love cheese. A tasty and cheesy crab casserole 

made with a hint of white pepper and paprika.

Prep Time 10 min

Cook Time 50 min

Difficulty Easy

Servings: 8

1 Tbsp canola oil (or melted butter)

12 eggs

1/2 cup fat free milk

1 tsp salt

1/2 tsp white pepper

1 1/2 tsp fresh dill weed, chopped OR 1/2 tsp dried

8 oz cooked crab

8 oz low fat cream cheese, cut into 1/2-inch cubes

2 fresh green onions, sliced (equal to 2 Tbsp)

1 pinch paprika

1. Pour oil into square baking dish, 8 x 8 x 2 inches, tilting dish 

to coat bottom.

2. In a large bowl, beat eggs, milk, salt, white pepper, and dill 

weed with fork or wire whisk until well mixed. Stir in crabmeat, 

cream cheese, and onions. Pour into baking dish. Cover and refrigerate 

minimum 4 hours but no longer than 24 hours.

3. Heat oven to 350 degrees F. Sprinkle paprika over egg mixture. 

Bake uncovered 45 to 50 minutes or until center is set.

Additional Information - -

This can be prepared in advance and cooked when needed.

Servings: 8

Nutrition per Serving:

174 Calories, 10.3g Total Fat, 2.9g Saturated Fat, 7.4g Unsaturated Fat, 

2.1g Total Carbs, 0.1g Dietary Fiber, 1.4g Sugars, 220.8mg Potassium, 

17.4g Protein, 529.8mg Sodium

Dietary Exchanges: 1 Fat, 1 Very Lean Meat

Zucchini and Spaghetti Squash "Lasagna" - 4g Carbs, 2g Fiber, 4g Sugar

Found at: 

http://greenlitebit es.com/2007/ 12/16/zucchini- and-spaghetti- squash-lasagna/ 

About 2 cups Homemade sauce OR your favorite red sauce

1 medium zucchini thinly sliced (such as on a cheese grater)

About 2 - 2 1/2 cups cooked spaghetti squash

1/2 cup fat free ricotta cheese

3 oz fancy shredded mozzarella cheese

Ground pepper

Dried parsley flakes

Preheat the oven to 350 degrees.

In a casserole dish, smear a little of the sauce on the bottom to 

prevent sticking then begin layering zucchini, top with a bit of 

squash, dab on ricotta (I crumpled the best I can to cover the area), 

sprinkle with a bit of the shredded cheese, add some sauce repeat 

until you are out of ingredients.

Just dab the cheese and sauce. It will get your fingers dirty but 

it's worth it in the end!

Repeat the layering until you are out of ingredients. Be sure the 

save a bit of mozzarella cheese for the top. If you use fancy 

shredded cheese it tends to go a bit further.

Sprinkle the top with some ground pepper and dried parsley. Bake 

uncovered for at about 45 minutes until zucchini is tender.

During the baking process there will be a lot of water, no pasta 

to soak it up. About every 10-15 minutes use a turkey baster to 

remove some excess water.

This recipe it even better double baked! You can easily make it 

ahead and then pop it back in the oven. Just like traditional 

lasagna, it's better the next day!

Servings: 6

Nutrition per Serving: 

100 Calories, 2g Fat, 1g Sat Fat, 4g Carbs, 2g Fiber, 4g Sugar,

4g Protein

Green Salad With Oil and Vinegar - 14.5g Carbs, 4.5g Fiber

From: Diabetic Living

This simple salad is both delicious and nutritious.

Servings: 1

Contains Dairy

Vegetarian

Diabetes-Friendly

Prep Time: 8 min

Total Time: 8 min

2 cups romaine lettuce

2 Italian tomatoes, sliced

4 slices red onion

1 Tbsp olive oil

1 Tbsp balsamic vinegar OR red wine vinegar

1 oz low-sodium Swiss cheese

Wash lettuce and pat dry. Add tomato, onion, and cheese. Toss salad 

with oil and vinegar dressing.

Servings: 1

Nutrition per Serving:

286 Calories, 21.5g Total Fat, 7g Saturated Fat, 26mg Cholesterol, 

18mg Sodium, 14.5g Carbs, 4.5g Dietary Fiber, 10.5g Protein

Exchanges: 1 Dairy, 3 Vegetable, 1 Fruit, 2 Starch, 1 Lean Meat, 4 Fat

Carb Choices: 1

Fragrant Fish Fillets

1 tablespoon olive oil

1/2 cup fresh mushrooms, sliced

1/2 cup green onions, chopped

1 clove garlic, minced

12 ounces fish fillets

2 tablespoons blush wine

1 fresh tomato, peeled, cored and sliced

2 tablespoons fresh parsley, snipped

Hungarian paprika (optional)

Lemon slices 

In skillet, heat olive oil. Add mushrooms, onions and garlic. Sauté for 1 to 2 minutes.

Add wine, tomato, parsley and fish. Cover and simmer for 5-8 minutes or until fish flakes easily with fork.

Remove fillets to warm platter. Pour tomato sauce over fish. (For a thicker sauce, boil down for 1 to 3 minutes first). Garnish with paprika and lemon wedges. 

Makes 4 servings.

Calories 132, Fat 4 g, Carbs 4 g, Sodium 59 mg, Fiber 1 g.

Fresh Spinach Salad - 10g Carbs, 1g Fiber, 7g Sugar

From: Light and Easy Diabetes Cuisine

Yield: 6 cups 

Servings: 4

5 cups (5oz) packed torn spinach leaves (about 1/2 of

a 10oz bag), washed and thick stems removed

1 1/2 cups (3oz) thinly sliced mushrooms

1/3 cup thinly sliced red onion rings

1/3 cup prepared fat-free OR light red French OR 

honey Dijon salad dressing

1/8 tsp freshly ground pepper

1/4 cup croutons (optional)

In a large bowl, combine the spinach,

mushrooms, and onion; toss to mix.

Drizzle the dressing over the salad; toss to coat

the greens. Sprinkle the salad with freshly ground

pepper and top with croutons if desired.

Yield: 6 cups 

Servings: 4

Nutrition per Serving:

50 Calories, 0g Fat, 0mg Cholesterol, 208mg Sodium,

10g Carbs, 1g Dietary Fiber, 7g Sugars, 2g Protein

Diabetic Exchanges: 1/2 Starch, 1 Vegetable

Pork W Green Chile Sauce - 8g Carbs, 2g Fiber, 5g Sugar

(Puerco con Salsa de Chile Verde)

From: Light and Easy Diabetes Cuisine

Yield: Makes about 7 cups 

Serving Size: 1 cup

3 lb lean boneless pork shoulder or butt,

well trimmed and cut into 1-inch cubes

1 Tbsp canola or corn oil

1 cup chopped onion

2 cloves garlic, minced

Three 4oz cans green chilies OR one 10oz can

jalapeno pepper OR 6-7 large fresh Anaheim or California

peppers, seeded and chopped

3 medium tomatoes, seeded and chopped

1/2 cup packed chopped cilantro OR 2 Tbsp ground coriander

1 Tbsp wine vinegar

1 tsp salt

1 Tbsp chopped fresh oregano OR 1 tsp dried oregano

1/2 tsp dried cumin

Brown the pork in the oil in small batches in a large

nonstick skillet or Dutch oven. Remove and set aside.

Saute the onion and garlic in the pan about 5 minutes,

until lightly browned. Add the pork and all remaining

ingredients, plus 1/4 cup water.

Cover and simmer on top of the stove, or bake in a

325 degree oven, for 1-1/2 to 2 hours, or until the pork

is tender. Skim any fat from the surface before serving.

Yield: Makes about 7 cups 

Serving Size: 1 cup

Nutrition per Serving:

257 Calories, 10g Fat, 92mg Cholesterol, 624mg Sodium,

8g Carbs, 2g Dietary Fiber, 5g Sugars, 33g Protein

Diabetic Exchanges: 2 Vegetable, 4 Lean Meat

Almond Chicken Salad - 21g Carbs, 3.7g Fiber, 2.5g Sugar

From: www.dLife.com 

A nutty chicken salad served with rye bread.

Prep Time 10 minutes

Cook Time 10 minutes 

Difficulty Easy

Servings: 2

8 oz boneless skinless chicken breasts, cooked (cut into strips)

2 medium celery stalks, sliced

1 Tbsp slivered almonds

2 Tbsp fat free mayonnaise

1 tsp dried dill weed

1 pinch salt and pepper (to taste)

2 piece slice rye bread

1. Chop the chicken and celery and put in a bowl.

2. Toast almonds in a toaster oven until golden, add to chicken.

3. Stir in mayonnaise, dill, salt, and pepper.

4. Spoon salad onto two separate plates and serve with the rye bread.

Additional Information - -

To lower the carbohydrates, just use large lettuce leaves 

in place of the bread.

Servings: 2

Nutrition per Serving:

266.2 Calories, 4.8g Total Fat, 0.8g Saturated Fat, 4g Unsaturated Fat, 

21g Total Carbs, 3.7g Dietary Fiber, 2.5g Sugars, 0mg Potassium, 

33.8g Protein, 465.9mg Sodium

Dietary Exchanges:

1/4 Fat, 2 1/2 Meat, 1 Starch, 1/2 Vegetable, 4 Very Lean Meat

Baked Catfish - 7g Carbs, 0g Fiber, 1g Sugar

From: Light and Easy Diabetes Cuisine

Servings: 4

4 catfish OR ocean perch fillets (1 lb total), thawed if frozen

2 slices white bread, crumbled OR 1 cup fresh bread crumbs

2 Tbsp grated Romano OR Parmesan cheese

2 tsp chopped fresh basil or oregano OR 1 tsp dried basil or oregano

1/2 tsp salt

1/4 tsp freshly ground pepper

1 large egg, beaten OR 1/4 cup egg substitute

1/4 cup low-fat (1 percent) buttermilk

Preheat the oven to 400 degrees F.

Prepare a baking pan with nonstick pan spray.

In a pie pan or shallow dish, mix the bread crumbs,

cheese, basil or oregano, salt and pepper. Set aside.

In another pie pan or dish, combine the egg and buttermilk.

Dip each fish fillet first in the milk mixture, then

in the crumb mixture to coat both sides with crumbs.

Arrange the fillets in 1 layer in the baking pan. Bake

15 to 20 minutes, until the fish flakes easily with a fork.

Servings: 4

Nutrition per Serving:

225 Calories, 11g Fat, 121mg Cholesterol, 518mg Sodium,

7g Carbs, 0g Dietary Fiber, 1g Sugars, 23g Protein

Diabetic Exchanges: 1/2 Starch, 3 Lean Meat, 1/2 Fat

Grilled Orange Mustard Chicken - 10g Carbs, 1g Fiber, 9g Sugar

From: The New Family Cookbook for People with Diabetes

Servings: 4

Serving Size: 1/2 chicken breast plus 2 orange wedges

4 skinless chicken breast halves OR 

4 skinless leg quarters (about 1 3/4 lb)

1/2 cup orange juice

1/4 cup orange-flavored liqueur

1 Tbsp PLUS 1 tsp grainy Dijon mustard

2 Tbsp chipped fresh thyme leaves OR 1 tsp dried thyme

2 cloves garlic, minced

1 medium orange, peeled and cut into 8 wedges

Place chicken in a shallow glass dish or plastic bag.

To make the marinade, combine the remaining ingredients

except the orange wedges in a small bowl; pour over the

chicken. Cover and refrigerate at least 1 hour. Drain

the chicken, reserving the marinade.

Preheat a grill or the broiler.

Grill over medium coals, covered with foil or with a grill

cover, or broil 4 to 5 inches from the heat source 5 minutes

per side, or until the chicken is cooked through, basting

often with the marinade. (Discard any remaining marinade.

Do not pour it over the cooked chicken.)

Garnish the chicken portions with orange wedges at serving time.

Servings: 4

Serving Size: 1/2 chicken breast plus 2 orange wedges

Nutrition per Serving:

175 Calories, 3g Fat, 69mg Cholesterol, 93mg Sodium,

10g Carbs, 1g Dietary Fiber, 9g Sugars, 26g Protein

Diabetic Exchanges: 1/2 Fruit, 4 Very Lean Meat

Eggplant Dip - 9g Carbs, 0g Fiber

MELIZZANO DESPINA 

From: "America's Everyday Diabetes Cookbook"

Servings: 4

1 medium eggplant

1 tsp vegetable oil

1 onion

2 Tbsp lemon juice

1/4 cup olive oil

Few sprigs fresh parsley, chopped

Salt and pepper to taste

Preheat oven to 450 degrees F.

Brush eggplant lightly with vegetable oil. Using a fork,

pierce the skin lightly at 1-inch intervals. Place on a

baking sheet and bake for 1 hour, or until eggplant is

very soft and the skin is dark brown and caved in.

Transfer eggplant to a working surface. Cut off 1 inch at

the stem end and discard (this part never quite cooks through).

Peel the eggplant by picking at an edge from the cut end, then

pulling upward. The skin should come off easily in strips.

Cut the eggplant lengthwise and place each half with the

interior facing you. With a spoon scoop out the tongues of

seed-pods, leaving as much of the flesh as possible. To remove

the additional seed-pods hiding inside, cut each piece of

eggplant in half and repeat the deseeding procedure. Once

deseeded, let cleaned eggplant flesh sit to shed some of

its excess water.

Transfer drained eggplant flesh to a bowl. Using a wooden

spoon, mash and then whip the pulp until smooth and very soft.

Coarsely grate onion directly into the eggplant (the onion

juice that results is very important to this dip). Add lemon

juice and whip with a wooden spoon until perfectly integrated.

Keep beating and add olive oil in a very thin stream; the

result should be a frothy, light colored emulsion. Season

to taste with salt and pepper. Transfer to a serving bowl

and garnish with chopped parsley.

Servings: 4

Nutrition per Serving:

166 Calories, 15g Fat, 0mg Cholesterol, 1g Protein, 

9g Carbs, 0g Fiber, 4mg Sodium

Diabetic Exchanges: 2 Vegetables, 3 Fat

Light Sour Cream Chicken Enchiladas - 35g Carbs

From: Cooking Healthy and Fast

Prep Time: 15 Minutes

Servings: 6 (2 Enchiladas each)

1 (8oz) container light sour cream

1 (8oz) container nonfat plain yogurt

1 (10-3/4oz) can cream of chicken soup with 1/3 less salt

1 (4oz) can diced green chilies

12 (6-7 inch) white corn or flour tortillas

1 cup (4oz) shredded reduced-fat Cheddar cheese

1 1/2 cup chopped cooked chicken

1/4 cup sliced green onions

Heat oven to 350F degrees.

Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray.

In med. bowl, combine sour cream, yogurt, soup and chilies; mix well.

Spoon about 3 Tbsp sour cream mixture down center of each tortilla.

Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining

cheese, chicken and onions. Roll tortillas and place in spray-coated

dish, seam side down. Spoon remaining sour cream mixture over tortillas.

Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly.

Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven &

bake, uncovered, an additional 5 minutes or until cheese is melted.

Garnish with shredded lettuce and chopped tomatoes, if desired.

Servings: 6 (2 Enchiladas each)

Nutrition per Serving:

358 Calories, 63mg Cholesterol, 9g Fat, 590mg Sodium, 35g Carbs

Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat

Chicken Jambalaya - 33g Carbs

From: AICR
Servings: 6

1 Tbsp olive oil
1 medium onion, chopped
2-3 garlic cloves, minced
3/4 lb skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5oz) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp tomato paste
1 bay leaf
1 tsp dried thyme
1/4 tsp dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions 

1. In 3-quart Dutch oven, heat oil over medium-high heat. Add onion 
and garlic. Saute, stirring frequently, until onion is tender but 
not brown, about 4 minutes. Add chicken and cook, stirring, until 
pieces are white on all sides.

2. Add tomatoes with liquid, breaking up with spoon. Mix in celery, 
bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, 
pepper flakes and cloves. Bring to a boil, then reduce heat and 
simmer until chicken is cooked and sauce has thickened, about 
20 minutes.

3. Remove bay leaf. Stir rice into chicken mixture until well combined. 

Servings: 6
Nutrition per Serving:
235 Calories, 4g Fat, 17g Protein, 203mg Sodium, 33g Carbs

Exchanges: 2 Low-Fat Meat, 2 Bread/Starch, 1 Vegetable

Healthy Cooking Techniques and Diabetes

From: The Joslin Diabetes Center at www.joslin.org 

You can enjoy tasty, healthy meals at home when you have diabetes by 

making a few changes to the way you choose and prepare food. There are 

things you can do in the kitchen to lower fat and cholesterol in the 

foods you serve, without losing flavor. Judy Giusti, MS, RD, LDN, CDE, 

at Joslin Diabetes Center, gives some advice on healthy cooking 

techniques for people with diabetes that the entire family can enjoy.

Choose Wisely

* Choose leaner cuts of meats. Buy select cuts instead of prime.

* Eat seafood twice a week. Good choices are salmon, sardines, and  

  mackerel.

* Limit processed food like hot dogs, ham, and deli meat.

* Limit red meat. Have no more than 4 ounces, three times a week.

* Buy extra lean ground beef or use ground turkey or chicken.

* Eat a large amount of vegetables. Half your plate should be veggies 

  at every meal.

Cook Wisely

* Use cooking spray or small amounts of olive or canola oil instead 

  of butter.

* Grill, broil, bake, and stir fry instead of frying.

* Steam vegetables in water or low sodium broth.

* Remove the skin before cooking chicken and turkey.

* Trim any visible fat off of meat before cooking.

* Use herbs and spices to season rather than salt.

* Refrigerate soups, stews and gravy. Skim the fat off the surface 

  before serving. 

* Rinse canned vegetables before cooking.

* Be careful of cross contamination. Don’t use the same plate or 

  container for raw and cooked food. Throw out anything left out 

  for two hours or more.

A Word about Dairy

* Try low fat cheeses, skim or low-fat milk, and low-fat and 

  non-fat yogurt.

* Use evaporated skim milk when making cream sauces.

* Cook with an egg substitute.

* Try fat-free half and half in coffee.

* Use small amounts of trans fat-free margarine.

Three Nutrition Tips for Diabetes

From Dr. Weil

Managing diabetes mindfully means more than just monitoring blood 

sugar levels. It also means making prudent choices in your diet 

to address the risk factors of common diseases associated with 

diabetes, such as heart disease, high blood pressure and stroke. 

Work with your physician and a dietician to create a meal plan 

that best suits your needs. Research has shown that several 

nutritional elements may be helpful in managing diabetes-related 

issues: 

1. Eat more magnesium-rich foods such as spinach, tofu, almonds, 

broccoli, lentils, pumpkin seeds and sunflower seeds.

2. Increase intake of foods rich in omega-3 fatty acids, such as 

cold-water oily fish, fish-oil supplements, walnuts and freshly 

ground flaxseed.

3. Choose foods that are lower on the glycemic index and have a 

low glycemic load, such as beans, lentils and whole-grain breads. 

Rice a Phoney - 8g Carbs, 3g Fiber

From: The Glycemic-Load Diet Cookbook: 150 Recipes to Help You 

Lose Weight and Reverse Insulin Resistance by Rob Thompson, 

Dana Carpender, page 104

Here is a simple example of how to use cauliflower "rice". There 

is a basic principle here that you should pay attention to: the 

use of bouillon concentrate to flavor the "rice". Real rice is 

often cooked in broth, but this won't do for cauliflower since 

it does not absorb liquid. Stirring in flavored bouillon give 

us the flavor of bouillon without the water. 

MY brother John is a long time Rice-a-Roni fan, especially the 

chicken almond variety, so he loved this; he is the one who gave 

it its name. He was surprised to learn it had no grain at all! 

1/2 head cauliflower

2 tsp butter

1 bunch scallion, including the crisp greens, sliced

1/2 cup chopped fresh parsley

2 tsp chicken bouillon concentrate 

Do the cauliflower "rice" thing—trim your cauliflower, chunk it, run 

it through the shredding disk of your food processor, and microwave 

steam the resulting cauliflower "rice" for 6 minutes.

Meanwhile, put your big heavy skillet over medium heat, add the butter 

and start sauteing the almonds in it. 

OK, the almonds are golden, and the microwave has beeped. Drain the 

cauliflower and dump it in the skillet with the almonds. Stir in 

everything else, mixing til the chicken bouillon concentrate is 

dissolved and everything else is well distributed. You're done!

Servings: 3 – 4 (assuming 3)

Nutrition per Serving: 

124 Calories, 9g Fat, 5g Protein, 8g Carbs, 3g Fiber

Note: For a nice variation try pine nuts in place of the almonds.

Lemon Garlic "Rice" - 5g Carbs, 1g Fiber

From: The Glycemic-Load Diet Cookbook: 150 Recipes to 

Help You Lose Weight and Reverse Insulin Resistance 

by Rob Thompson, Dana Carpender, page 105.

Great with take out Greek Chicken!

1/2 head cauliflower 

3 Tbsp butter

4 large garlic cloves, peeled and crushed

1 lemon

1/2 cup dry white wine

2 tsp chicken bouillon concentrate

1/2 cup chopped fresh parsley

Trim the leave and very bottom of the stem from your cauliflower. Whack 

it into chunks and run it through the shredding disk of your food 

processor. Dump the resulting "rice" into a microwaveable casserole 

with a lid, add a couple of tablespoons of water, cover and nuke on 

high for 6 minutes. 

Put your big heavy skillet over low heat and start melting the butter. Add the crushed garlic cloves and sauté them slowly, without browning, for 5 minutes or so. 

Meanwhile, grate the zest from your lemon and squeeze the juice. After 5 minutes of sautéing time add both to the garlic along with the wine. Turn up to medium and let the mixture simmer.

Your microwave has beeped by now! Pull out your "rice" and uncover it 

to keep it from turning to mush. Drain it too.

When the garlic wine lemon mixture has cooked down to 1/2 its original volume, stir in the chicken bouillon concentrate. When it's dissolved, add the "rice" and mix everything together well.

Stir in the parsley and serve.

Servings: 3

Nutrition per Serving: 

150 Calories, 12g Fat, 1g Protein, 5g Carbs, 1g Fiber

Spaghetti Oriental - 13g Digestible Carbs, 6g Fiber

From: Dreamfields Healthy Carb Pasta

Yield: Makes 6 side dish servings

1 box Dreamfields Spaghetti (see note)

1 Tbsp peanut oil

3 Tbsp chopped unsalted peanuts

1 to 2 small Thai chiles, minced

1/4 cup water

3 Tbsp reduced-sodium soy sauce

2 Tbsp lemon juice

1 cup chopped hearts of palm

1/2 cup diced cucumber

1/4 cup chopped fresh cilantro leaves

2 Tbsp chopped fresh mint

1 Tbsp lemon zest

Fresh cilantro leaves (optional)

Chopped unsalted peanuts (optional)

Cook pasta according to package directions.

Meanwhile, heat oil in large skillet over medium heat.

Cook peanuts and Thai chile 1 minute, stirring frequently.

Stir in water, soy sauce and lemon juice.

Cover and simmer 3 minutes.

Drain pasta. Add to skillet. Add hearts of palm,

cucumber, cilantro, mint and lemon zest; toss to combine.

Cook 3 minutes. Garnish with cilantro and peanuts, if desired.

Yield: Makes 6 side dish servings

Nutrition per Serving: 

281 Calories, 5g Fat, 0.7g Saturated Fat, 0mg Cholesterol, 

11g Protein, 269mg Sodium, 13g Digestible Carbs, 6g Dietary Fiber 

Note: 

The Dreamfields process results in a pasta with

5 grams fiber and only 5 grams digestible carbohydrates per

serving and a 65% lower glycemic index than regular pasta.

If traditional pasta is used in this recipe instead of

Dreamfields Pasta, then there is a total of 54g carbohydrate.

Cranberry Nut Bread - 15g Carbs

From: Cinnamon Hearts 

Prep Time: 25 Min

Servings: 2 large OR 4 small loaves; 40 slices 

Difficulty Level: 3

2 cups all-purpose flour

1 cup whole wheat flour

1 1/4 cups sugar

1 Tbsp baking powder

1 tsp baking powder

1 tsp baking soda

2 cups fresh cranberries, chopped

1 cup walnuts, coarsely chopped

2 Tbsp orange peel, grated

1/2 cup frozen egg substitute, thawed OR 4 large egg whites

1 1/4 cups skim milk

1/3 cup vegetable oil

Wax paper 

1. Preheat oven to 350F degrees.

2. Mix flours, sugar, baking powder and baking soda in a large bowl 

with a fork. Stir in cranberries, walnuts and orange peel. Set aside.

3. Beat egg substitute, milk and oil in a small bowl with fork. Stir 

egg mixture into flour mixture just until flour is moistened. Spoon 

batter into 2 wax paper-lined loaf pans (9x5x3-inches) or 4 small, 

wax paper-lined loaf pans. Bake 60 to 65 minutes for large loaves 

and 45-50 minutes for small loaves, or until toothpick inserted in 

center comes out clean. Cool bread in pans on wire racks for 

10 minutes; remove bread from pans and cool completely. 

Prep Time: 25 Min

Servings: 2 large OR 4 small loaves; 40 slices 

Nutrition per Serving:

97 Calories, 3.8g Fat, 0mg Cholesterol, 66mg Sodium, 15g Carbs

Exchanges: 1 Bread/Starch, 1 1/2 Fat

Salmon Cakes - 18g Carbs, 2b Fiber

From: The Canadian Living Test Kitchen

Servings: 4

2 large potatoes (1 lb/500 g)

3 green onions, chopped

1/4 cup (50 mL) chopped fresh coriander

1 Tbsp (15 mL) dijon mustard

1/2 tsp (2 mL) salt

1/4 tsp (1 mL) each grated lemon rind, pepper and hot pepper sauce

1 egg, beaten

2 cans (each 7.5 oz/213 g) salmon, drained and flaked

2 Tbsp (25 mL) vegetable oil

4 lemon wedges 

Peel and cut potatoes in half crosswise. In 6-cup (1.5 L) microwaveable dish, cover and microwave potatoes with 1 cup (250 mL) water at High for 10 minutes or until tender. (Or cover and cook in saucepan of boiling salted water for 15 to 20 minutes or until tender.) Drain.

In large bowl, mash potatoes until smooth; stir in onions, coriander,

mustard, salt, lemon rind, pepper and hot pepper sauce. Blend in egg. 

Fold in salmon. Let cool for 5 minutes.

Using hands, shape into eight 3/4-inch (2 cm) thick patties.

In large nonstick skillet, heat half of the oil over medium heat; cook 4 of the patties for about 5 minutes per side or until golden. Repeat with remaining patties.

Serve with lemon wedges.

Additional Information - -

Tip: Mash canned salmon bones into the fish for a calcium boost 

of more than 30 per cent.

Servings: 4

Nutrition per Serving: 

280 Calories, 21g Protein, 13g Total Fat, 2g Sat. Fat, 78mg Cholesterol,

18g Carbs, 2b Fiber, 709mg Sodium

Chinese Chicken Stew - 10g Carbs, 2g Fiber

{Suggestions: To cut down on **sodium use reduced sodium 

chicken stock and soy sauce. Consider leaving the 

"1 Tbsp (15 mL) granulated sugar" out or use a favorite 

suitable substitute. Take care, Gloria}

From: Canadian Living Magazine - March 2001

By The Canadian Living Test Kitchen

Cinnamon, gingerroot, cloves and pepper make chicken come alive 

in this simple recipe.

2 Tbsp (25 mL) vegetable oil

2 lb (1 kg) skinless chicken thighs or drumsticks

1/2 cup (125 mL) chicken stock

1/4 cup (50 mL) soy sauce

1 Tbsp (15 mL) granulated sugar

3 green onions, thinly sliced

6 thin slices gingerroot (or 1/4 tsp/1 mL ground ginger)

1/4 tsp (1 mL) cinnamon

Pinch each ground cloves and pepper

6 cups (1.5 mL) coarsely chopped bok choy OR

6 to 8 stalks baby bok choy (about 1 lb /500 g)

2 tsp (10 mL) cornstarch 

In shallow Dutch oven, heat oil over medium-high heat; brown chicken, 

in batches if necessary. Spoon off fat.

Add stock, soy sauce, sugar, two-thirds of the onions, the ginger, 

cinnamon, cloves and pepper; bring to boil. Reduce heat to medium-low; 

cover and simmer for 25 minutes or until juices run clear when chicken 

is pierced.

Return chicken mixture to boil. Stir in bok choy; cook for 2 minutes. 

Dissolve cornstarch in 2 tsp (10 mL) water; add to pan and cook, 

stirring, for 1 minute or until thickened and bok choy is tender-crisp. Sprinkle with remaining green onions.

TIP: 

If bok choy is unavailable, you can use about 

4 cups (1 L) chopped broccoli.

Servings: 4

Nutrition per Serving: 

294 Calories, 35g Protein, 12 Total Fat, 2g Sat. Fat, 138mg Cholesterol, 

10g Carbs, 2g Fiber, ** 1.311mg Sodium

Spaghetti Primavera - 12g Digestible Carbs, 7g Fiber

From: Dreamfields Healthy Carb Pasta

Primavera means "spring" in Italian. Fresh vegetables are a mark 

of the spring harvest. The lightness of the sauteed vegetables 

are a nice contrast to the warmth of the spring.

Preparation Time: 10 min

Cook Time: 20 min

Yield: Makes 6 main dish servings

1 box Dreamfields Spaghetti (see note)

2 Tbsp olive oil

2 small zucchini, shredded

2 medium carrots, peeled and shredded

1 large red bell pepper, cut into small thin strips

2 shallots, minced

1/3 cup grated Parmesan cheese

Salt and freshly ground black pepper

Cook pasta according to package directions.

Meanwhile, heat oil in medium skillet over medium heat.

Cook zucchini, carrots, bell pepper, and shallots

5 minutes, or until tender, stirring frequently.

Drain pasta. Add to skillet; toss with vegetable mixture,

adding half of the cheese while tossing. Season with

salt and pepper to taste. Serve with remaining cheese.

Yield: Makes 6 main dish servings

Nutrition per Serving:

296 Calories, 12g Fat, 2g Saturated Fat, 5mg Cholesterol, 

12g Protein, 120mg Sodium, 12g Digestible Carbs, 7g Dietary Fiber

Note: 

The Dreamfields process results in a pasta with

5 grams fiber and only 5 grams digestible carbohydrates per

serving and a 65% lower glycemic index than regular pasta.

If traditional pasta is used in this recipe instead of

Dreamfields Pasta, then there is a total of 52g carbohydrate.

Tilapia Veracruz Style - 33g Carbs, 3g Fiber, 5g Sugar

{This recipe is high in sodium! Consider leaving the

"1/2 tsp salt" out. Use salt free tomatoes. The capers and 

olives also will add to the sodium content also. Unless

you leave them out there is little else to do to help reduce

their contribution to the sodium level. The use review

suggests pasta instead of rice. Either way choose the 

healthiest for your needs. Take care, Gloria}

From: www.eatbetterameric a.com 

Bring the flavors of the sea and earth to the table with this 

fabulous entree! 

Recipe Tip - -

Fabulous Fish -

Fish is a lean protein source that supplies amino acids that 

give structure to the body in skin, cell membranes and muscles.

Serve With -

Serve this delicious fish and sauce with hot cooked white rice.

Prep Time: 15 min

Start to Finish: 40 min

Servings: 4

1 tsp olive oil

1/2 cup finely chopped onion

2 tsp finely chopped garlic

1 can (15 oz) Muir Glen organic diced tomatoes

1 medium green bell pepper, cut into julienne strips

2 jalapeno chiles (from 7-oz can), drained

1/2 tsp salt

1/2 tsp pepper

3 dried bay leaves

1 tsp dried oregano leaves

1/4 cup finely chopped fresh cilantro

1/4 cup large pimiento-stuffed olives, coarsely chopped

1/4 cup capers, drained

1 Tbsp margarine or butter

1 lb tilapia OR red snapper fillets

3 or 4 jalapeno chiles (from 7-oz can), drained, seeded and 

cut into wedges, if desired

2 cups hot cooked white or brown rice

1. In 12-inch nonstick skillet, heat oil over medium-high heat. Add 

onion and garlic; cook, stirring constantly, until tender. Stir in 

tomatoes. Heat to boiling. Stir in bell pepper and 2 jalapeno chiles. 

Cook uncovered 2 minutes, stirring constantly, until vegetables are 

crisp-tender. Stir in salt, pepper, bay leaves, oregano and cilantro. 

Cover; cook 8 minutes, stirring occasionally. Stir in olives and 

capers. Cover; cook 5 minutes longer, stirring occasionally, until 

vegetables are tender.

2. Heat oven to 350 degrees F. Spray 13x9-inch (3-quart) glass baking 

dish with cooking spray. In 12-inch skillet, heat margarine over 

medium-high heat. To seal in juices, cook fish in butter just until 

golden brown on each side. Place fish in baking dish. Spoon tomato 

mixture over fish.

3. Bake 17 to 22 minutes or until fish flakes easily with fork. 

Garnish with 3 or 4 jalapeno chiles.

High Altitude (3500-6500 ft): No change.

Nutrition per Serving: 

300 Calories, 70 Calories from Fat, 8g Total Fat, 1 1/2g Saturated Fat,

1g Trans Fat, 60mg Cholesterol, 1730mg Sodium, 33g Total Carbs, 

3g Dietary Fiber, 5g Sugars, 25g Protein 

% Daily Value*: 

Vitamin A 20%; Vitamin C 35%; Calcium 10%; Iron 20% 

Exchanges: 1 1/2 Starch, 1/2 Other Carbs, 1 Vegetable, 2 1/2 Lean Meat 

Carbohydrate Choices: 2 MyPyramid Servings: 1 tsp Fats & Oils, 

1 oz-equivalents Grains, 3 oz-equivalents Meat & Beans, 1 c Vegetables 

*% Daily Values are based on a 2,000 calorie diet.

Fruity Multigrain Muffins - 32g Carbs, 3g Fiber, 14g Sugar

{the recipe does not state what type of dry fruit was used

for the testing of this recipe. Use only what you know will

work or if unsure do not use this recipe. Also, consider using

Splenda Brown instead of the "1/2 cup packed brown sugar" to

further cut down on the sugar content. Take care, Gloria}

From: www.eatbetterameric a.com 

Power-packed muffins with good-for-you grains and fruits are an 

anytime treat!

Prep Time: 10 min

Start to Finish: 35 min

Muffins: 12

1 1/4 cups Yoplait Fat Free plain yogurt (from 2-lb container)

1/2 cup packed brown sugar

1/4 cup vegetable oil

2 egg whites

1 1/4 cups Gold Medal whole wheat flour

3/4 cup oat bran

1/4 cup cornmeal

1 tsp baking powder

1/2 tsp baking soda

1/4 tsp salt

1/2 cup chopped dried fruit

1/2 cup cooked brown rice

1. Heat oven to 400 degrees F. Grease bottoms only of 12 regular-size 

muffin cups with shortening or place paper baking cup in each muffin 

cup.

2. In large bowl, beat yogurt, brown sugar, oil and egg whites with 

spoon. Stir in remaining ingredients except dried fruit and rice just 

until flour is moistened. Fold in dried fruit and rice. Divide batter 

evenly among muffin cups (cups will be very full).

3. Bake 20 to 22 minutes or until golden brown. Immediately remove from 

pan.

Muffins: 12

Nutrition per Muffin: 

200 Calories, 50 Calories from Fat, 5g Total Fat, 1g Saturated Fat,

0g Trans Fat, 0mg Cholesterol, 180mg Sodium, 32g Total Carbs,

3g Dietary Fiber, 14g Sugars, 5g Protein

% Daily Value*: 

Vitamin A 4%; Vitamin C 0%; Calcium 8%; Iron 6% 

Exchanges: 2 Starches, 1 Fat 

Carbohydrate Choices: 2 MyPyramid Servings: 1 tsp Fats & Oils,

1 oz-equivalents Grains 

Mock Sangria - 15g Carbs, 1g Fiber

Makes 10 (about 6-oz) servings
Start to Finish: 15 minutes

2 cups orange juice, chilled
1 cup unsweetened white grape juice, chilled
1 cup reduced-calorie cranberry juice
1 1-liter bottle diet lemon-lime carbonated beverage, chilled
Ice cubes
2 cups assorted fresh fruit (such as oranges, cut into wedges; thinly
sliced and halved lemons and/or limes; pineapple wedges;
seedless red or green grapes; sliced, peeled and pitted
peaches; and halved strawberries)
Fresh mint sprigs

1. In a large bowl or pitcher, stir together chilled orange juice,
white grape juice, and cranberry juice.

2. Add the lemon-lime beverage; stir gently. Fill each of 10 glasses
about two-thirds full with ice. Divide fruit among glasses. Pour juice
mixture into glasses. Garnish with fresh mint sprigs.

Makes 10 (about 6-oz) servings

Nutrition facts per Serving:
61 Calories, 0g Total Fat, 0g Saturated Fat, 0mg Cholesterol,
25mg Sodium, 15g Carbs, 1g Fiber, 1g Protein

Exchanges: 1 fruit

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6 Grocery Shopping Tips for Diabetes

Following a diabetes meal plan can seem challenging when you're faced 
with hundreds of shelves worth of choices combined with all those 
confusing food labels. Although it would certainly make life easier 
if you could just follow a grocery list for your diabetes diet, it 
doesn't necessarily work that way.

Everyone's diabetes and individual nutritional needs are different. 
But the heart of every diabetes eating plan is pretty much the same 
as any healthful diet — a nutrient-rich blend of foods that are low 
in fat and calories and based on moderate serving sizes. So, with a 
little know-how and practice, you can turn food shopping into a 
regular to-do — not a complicated excursion.

Asking the experts
We turned to two experts: Marlee Zweifach, a registered dietitian, 
certified diabetes educator and certified nutritionist with a private 
practice in New York City, and Kathie Swift, nutrition director at 
The UltraWellness Center in Lenox, Mass.

What are the do's and don'ts of grocery shopping?

Question #1: Are there certain diabetes do's and don'ts to consider 
when grocery shopping?

Marlee Zweifach: When I see patients, they always want a list of 
what's "allowed" and what to "avoid," but it's just not that simple. 
That's why it's so important for patients to see a dietitian so that 
they can have a plan designed especially for them. There are so many 
things to consider when evaluating whether a food is appropriate for 
any individual with diabetes. To generalize is unfair to the patient 
and often is inappropriate.

Foods that are high in saturated fat are foods that should be avoided.
People with diabetes are at a higher risk of developing cardiovascular
complications. So, they need to be especially careful to manage their
blood lipids [fats in the blood]. This means a diet low in saturated
fat. Fats that are solid at room temperature [like butter and Crisco]
are saturated fats.

Learn how to keep carbs in mind while shopping.
Question #2: Are there any rules of thumb that people with diabetes 
need to remember as they're searching the food aisles?

Marlee Zweifach: Eat a healthful diet and follow your carbohydrate 
prescription [i.e., how many carbohydrates you're allowed to have 
based on the meal plan your registered dietitian creates]. A healthful
diet contains a variety of fruits, vegetables and whole grains — all
of which contain carbohydrates. The amount of carbohydrates they
contain must be considered when including them in the diet for a
patient with diabetes.

What's the biggest mistake you can make at the supermarket?
Question #3: What's the biggest mistake patients with diabetes make 
at the supermarket?

Marlee Zweifach: Looking for foods that are sugar-free. Sugar-free 
means sucrose-free, or that there's no added sugar. But these foods 
can have just as much carbohydrates as the same food that's not 
sugar-free. Carbohydrate means sugar. A carbohydrate is a nutrient 
that's made of sugar.

Understand the dangers of "dietetic" food labels.
Question#4: The word "dietetic" on food products' packaging can be 
deceptive, too. Why is that?

Kathie Swift: "Dietetic" labeling on food products is misleading and,
unfortunately, these foods are heavily marketed to individuals with 
diabetes. The term "dietetic" — "diet" and "diabetic" — on food labels
has no uniform meaning and is a source of confusion. Most "dietetic"
foods are a highly processed "chemical soup," lacking in fiber and
most often containing a mix of artificial ingredients including
sweeteners, colorings, or sugar alcohols (xylitol, etc.) that offer no
nutritional benefits.

Here's a simple recommendation to evaluate a "dietetic" product: Look 
at the ingredients and ask yourself, "How close to nature is this food
product?" Then make a choice. In addition, "dietetic" foods often are 
costly, so not only [are people] robbed of good nutrition, they are 
paying a high price for it!

See what else to look for on food labels.
Question #5: People with diabetes need to read food labels. On top of 
things like calories, nutrients and serving size, what other specific 
things should they look for?

Marlee Zweifach: One important thing to look at on a food label is the
total carbohydrate grams. This includes the sugar grams listed on the
label as well as the other carbohydrates in the food. Saturated fat is
listed, and the best choices have little or no saturated fat. Again,
though, each individual must check with her physician or registered
dietitian to see if there are other important things to look at on the
food label.

Learn when it's OK to splurge and when it's not.
Question #6: Is it OK to splurge and pick up some things that are 
higher in fat, sugar or salt every once in a while?

Kathie Swift: Avocados, olives, nuts, seeds and nut butters satisfy 
the desire for fat. Fresh fruit, berries in a homemade smoothie, 
baked fruit with cinnamon or nutmeg, or a small piece of dark
chocolate that's rich in antioxidants will satisfy the desire for
sweet. And the avoidance of highly processed foods that are loaded
with sodium will tame the desire for salt.

I believe by taking a processed food sabbatical for at least two to 
three weeks, you will find that the desire to "splurge" dissipates. 
However, let's face it — one of the reasons we eat what we do is 
availability. And you certainly may be in a social situation where 
a rich dessert is offered or a fresh baked cookie is in the office. 
So, in that case, if you do decide to splurge "every once in while," 
make it a mindful splurge. Eat it very slowly and with awareness — 
and keep your intention in mind. My guess is that your splurge will 
be short-lived!

Find other healthy ways to satisfy your sweets craving.

Everything in moderation
As with any healthful diet, you can still enjoy treats here and there.
But you'll need to keep certain fare to a minimum, such as:

* Sweets: According to the American Diabetes Association (ADA), you
can still indulge your sweet tooth now and then, as long as you don't
overdo it and eat less of other carbohydrate- heavy foods within the
meal. In fact, the ADA says that certain starches (like the white
varieties of bread, potatoes and rice) can up blood sugar just as
easily as candy and other sugary treats.
* Salt: Try to choose "sodium-free" or "low-sodium" products. Add
flavors by using alternatives like herbs and spices.
* Saturated and trans fats: Limit prepackaged items, fried foods and
skin on poultry. Skip shortening, butter and margarine for cooking —
opt for canola, peanut and olive oils instead. And choose small
portions of fat sources like nuts and avocados.

To put you on the right track for your next shopping trek, check out 
the American Diabetes Association' s virtual grocery store tour for 
meal planning ideas, recipes, a grocery store tour, itemized food 
labels and a customizable shopping list.

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