Turkey Steaks with Spinach, Pears, and Blue Cheese - 8g Carbs, 2g Fiber, 4g Sugar

Servings: 4
Start to Finish: 20 min.

This recipe is so easy and so delicious! It's a combination most
wouldn't think of but the pear, blue cheese and spinach work
perfectly together.

2 turkey breast tenderloins (1 to 1-1/4 lb)
1 tsp dried sage, crushed
Salt and freshly ground black pepper
2 Tbsp butter
1 6-oz pkg fresh baby spinach
1 large pear, cored and thinly sliced
1/4 cup crumbled blue cheese

1. Horizontally split tenderloins to make four 1/2-inch-thick steaks.
Rub turkey with sage; sprinkle with salt and pepper. In extra-large
skillet cook steaks in 1 tablespoon of the butter over medium-high heat
14 to 16 minutes or until no longer pink (170 degrees F), turning once.
(Reduce heat to medium if turkey browns too quickly.) Remove from
skillet. Add spinach to skillet. Cook and stir until just wilted.

2. Meanwhile, in small skillet cook pear slices in remaining
1 tablespoon butter over medium to medium-high heat, stirring
occasionally for 5 minutes or until tender and lightly browned.

3. Serve steaks with spinach and pears. Top with blue cheese.

Serves: 4
Nutrition per Serving: Facts
240 Calories, 9g Total Fat, 5g Saturated Fat, 2g Monounsaturated Fat,
1g Polyunsaturated Fat, 92mg Cholesterol, 380mg Sodium, 8g Carbs,
2g Fiber, 4g Total Sugar, 31g Protein
Vitamin C (DV%) 23, Calcium (DV%) 11, Iron (DV%) 14

From: www.bhg.com

Spinach, Red Onion and Cheese Pizza - 20g Carbs, 2g Fiber, 2g Sugar

From: The Diabetes Snack Munch Nibble Nosh Book
Servings: 9

1 homemade or store-bought pizza crust
1 1/2 cups loose-leaf, dry-pack frozen spinach
1/4 cup chopped red onion
1/2 cup fat-free ricotta cheese
1 1/4 tsp Italian seasoning
1 garlic clove, minced
2 to 3 drops hot pepper sauce
1/3 cup crumbled feta cheese
2 Tbsp grated Parmesan cheese

Preheat the oven to 425 degrees F. Spray a large baking
sheet or pizza pan with nonstick spray. Lightly sprinkle
with cornmeal, if desired. Set aside.

If making the crust, transfer the dough to the pan.
Stretch and shape the dough by hand and/or with rolling
pin into a 12 or 13 inch circle or 11 by 14 inch rectangle.
If using store-bought crust, place it on the pan.

Place the spinach and red onion in a small microwave-safe bowl,
cover with wax paper and microwave on defrost power for 2 to 3
minutes, or until the spinach is thawed and the onion is softened.

Place the ricotta in a small bowl and stir in the spinach
mixture, Italian seasoning, garlic, and hot pepper sauce.
Spread the ricotta mixture onto the pizza dough.
Sprinkle with the feta and Parmesan cheeses.

For homemade crust, bake for 15 to 17 minutes on
center oven rack or until crust is lightly browned.

For store-bought crust, bake according to package directions.
Cut into 9 rectangles or wedges and serve.

Serving Size: 1 piece
Servings: 9
Nutrition per Serving:
133 Calories, 3g Fat, 1g Saturated Fat, 10mg Cholesterol,
308mg Sodium, 20g Carbs, 2g Dietary Fiber, 2g Sugars, 7g Protein

Diabetic Exchanges: 1 Starch, 1 Vegetable, 1/2 Fat

Spinach Parmesan - 15g Carbs, 5g Fiber, 6g Sugar

From: The American Heart Association Low-Fat, Low-Cholesterol Cookbook, 
Third Edition, 2005 by the American Heart Association. 

If you have company coming, this dish can easily be doubled or even 
tripled. Make it ahead, and then just microwave it to quickly reheat.
Serves: 4

Vegetable oil spray
2 10oz pkg frozen chopped spinach, thawed and squeezed dry
3/4 cup finely chopped onion (yellow preferred)
1/2 cup fat-free sour cream
3 Tbsp grated Parmesan cheese
1/3 cup fat-free milk
1/4 tsp garlic powder
1 Tbsp grated Parmesan cheese
Cooking Instructions

Preheat the oven to 350 degrees F.

Lightly spray a pie pan with vegetable oil spray. In the pan, stir 
together all the ingredients except 1 tablespoon Parmesan. Cover with 
aluminum foil.

Bake for 25 minutes, or until the onion is just tender. Sprinkle with 
1 tablespoon Parmesan.

Cook's Tip - -
If you decide to triple this recipe, use a shallow 13 9 2-inch baking
dish so the onion will cook through completely.

Serves: 4
Nutrition per Serving:
115 Calories, 2.5g Total Fat, 1g Saturated Fat, 0g Trans Fat, 
0g Polyunsaturated Fat, 0.5g Monounsaturated Fat, 10mg Cholesterol, 
216mg Sodium, 15g Carbs, 5g Fiber, 6g Sugar, 11g Protein

Dietary Exchanges: 2 vegetable, 1/2 other carbohydrate, 1/2 fat

Spinach and Sun Dried Tomato Quesadillas - 7g Carbs, 0.9g Fiber

2 Tbsp julienned OR

diced sun-dried tomatoes in olive oil, drained

1 1/2 cups (moderately packed) chopped fresh spinach

1 cup shredded nonfat or reduced-fat mozzarella cheese

4 whole-wheat flour tortillas (8-inch rounds)

Place 1 to 2 teaspoons of the oil from the jar of sun-dried

tomatoes in a medium nonstick skillet and place over

medium-high heat. Add the spinach and saute for a minute or

two, just until the spinach is wilted. Remove the skillet

from the heat and stir in the sun-dried tomatoes.

Lay a tortilla on a flat surface and sprinkle the bottom

half only with a quarter of the spinach mixture. Sprinkle

with a quarter of the cheese. Fold the top half of the

tortilla over to enclose the filling. Repeat with the

remaining ingredients to make 4 filled tortillas.

Coat a large griddle or nonstick skillet with cooking

spray and preheat over medium heat until a drop of

water sizzles when it hits the heated surface.

Lay the quesadillas on the griddle and cook for about

1-1/2 minutes, until the bottoms are golden brown. Spray

the tops lightly with the cooking spray and then turn

with a spatula. Cook for an additional 1-1/2 minutes,

until the second side is golden brown.

Transfer the quesadillas to a cutting board and

cut each one into 4 wedges. Serve hot.

Yield: 16 appetizers

Nutrition per Serving (per appetizer):

47 Calories, 0.9mg Fat, 0g Saturated Fat, 1mg Cholesterol,

7g Carbs, 0.9g Fiber, 3g Protein, 142mg Sodium, 106mg Calcium

Diabetic Exchanges: 1/2 Starch, 1/4 Medium-Fat Meat

Turkey Spinach Burgers - 30g Carbs, 6g Fiber

From: www.prevention. com

A healthy dose of spinach makes these patties juicy and flavorful.

Toast the buns right on the grill during the last few minutes of

cooking.

Work Time: 10 Minutes

Total Time: 20 Minutes

Servings: 4

1 lb ground lean turkey breast (7% fat or leaner)

1 (10oz pkg) frozen chopped spinach, thawed and water squeezed out

2 Tbsp barbecue sauce

1/2 tsp salt

1/4 tsp freshly ground black pepper

4 whole wheat hamburger buns, toasted

4 tomato slices

4 lettuce leaves

1. Heat grill to medium-high and coat rack with cooking spray.

2. Combine turkey, spinach, barbecue sauce, salt, and pepper in large

bowl. Shape mixture into four 3 1/2"-diameter patties.

3. Grill patties 10 to 12 minutes, turning once, or until meat thermometer inserted into the middle from the side registers 165 degrees F. Serve

on buns with tomato and lettuce.

Servings: 4

Nutrition per Serving:

305 Calories, 9.5g Fat, 2.5g Sat Fat, 65mg Cholesterol, 723mg Sodium,

29g Protein, 30g Carbs, 6g Fiber

Flavor Changer - -

For a Tex-Mex burger, substitute 2 tablespoons canned chopped green

chile peppers, drained, for the barbecue sauce and add 1 teaspoon

chili powder.

Spinach With Pine Nuts And Garlic

1/4 cup pine nuts (pignoli)
3 tablespoons extra virgin olive oil
2 garlic cloves, finely chopped
2 10 oz. bags washed fresh spinach leaves
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Lemon wedges for serving

Gently toast nuts in a dry sauté pan until they start to brown. Set aside. In a very large pan, heat olive oil and garlic over medium heat until garlic sizzles and starts to turn golden (do not allow garlic to brown).
Add pine nuts and one third of the spinach; sauté until spinach wilts. Add remaining spinach in batches, seasoning with salt and pepper as it cooks. Serve with lemon wedges.
Makes 4 servings.
Calories 171, Fat 15 g, Carbs 6.5 g, Fiber 4 g.

Spinach Pancake With Sunflower Seeds - 5g Carbs, 3g Fiber

1/4 cup olive oil, divided

4 green onions, chopped

1 10 oz. package frozen chopped spinach, thawed, and

squeezed dry

2 tablespoons chopped fresh parsley

1 tablespoon chopped fresh dill or 1 tsp. dried dill

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

3 eggs, beaten

2 tablespoons roasted sunflower seeds

sour cream, optional

additional dill, optional

Heat 3 tablespoons oil in a large nonstick skillet over medium heat. Cook green onions about 5 minutes, until softened. Transfer to a large bowl.

Add spinach, parsley, salt, and pepper to bowl; mix well. Pour in eggs and add sunflowers, mix until thoroughly combined.

Heat remaining tablespoon of oil in skillet. Pour in spinach mixture; flatten with a spatula to level. Cover and cook over medium heat 8 to 10 minutes, until pancake is set. Invert pancake onto a plate. Cut into wedges. Serve hot or at room temperature, with a dollop of sour cream or chopped dill, if desired.

Makes 4 servings.

Calories 221, Fat 20 g, Carbs 5 g, Fiber 3 g.

Spinach Zucchini Souffle - 7g Carbs, 1.9g Fiber

2 10 oz. packages fresh spinach

2 zucchini, shredded, drained

1 carrot, shredded

3 green onions, diced

4 eggs

2 tablespoons oil

1/3 cup matzo meal

1 teaspoon chicken bouillon powder

1 teaspoon minced fresh basil

1/2 teaspoon dried oregano

2 tablespoons minced parsley

1 small garlic clove, minced or 1/2 tsp. garlic powder

Heat the oven to 350 degrees. Grease a shallow 6-cup oven-proof dish.

Place the spinach in a microwave-safe bowl with a little water, cover and microwave until wilted, 2 to 3 minutes. Drain and chop.

Toss the spinach with the zucchini, carrot, green onions, eggs, oil, matzo meal, chicken bouillon, basil, oregano, parsley and garlic. Pack into the dish.

Bake until slightly puffy and lightly browned, 25 to 35 minutes. Serve hot or warm.

Makes 8 to 12 servings

Calories 77, Fat 4 g, Carbs 7 g, Sodium 67 mg, Fiber 1.9 g.

Spanish Spinach - 1g Carbs, 1g Fiber

4 bunches fresh spinach, rinsed, chopped OR 

1 lb. frozen chopped spinach

3 tablespoons olive oil

1 tablespoon Spanish pimenton (smoked paprika)

1/4 teaspoon salt

2/3 cup water

1/2 cup toasted pine nuts

If using frozen spinach, plunge into boiling water until cooked, about 6 minutes. If using fresh spinach, place rinsed but not dried leaves in a large pan and cook, stirring until wilted, about 3 to 4 minutes. Drain.

Heat the oil in a nonstick, nonreactive skillet over medium heat. Add pimenton and cook, stirring about 2 minutes. Add spinach, salt and 2/3 cup water, stirring another minute. Add pine nuts and toss until just heated through. Serve as a side dish or appetizer.

Makes 4 servings

Calories 64, Fat 7 g, Carbs 1 g, Sodium 105 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