Recipes for Diabetic People - Diabetic Thai Shrimp Skewers

Diabetic Thai Shrimp Skewers

Yield: 10 servings (appetizer)

Ingredients :

20 medium shrimp, cooked and peeled
2 garlic cloves, finely chopped
1 tablespoons grated fresh gingerroot
1/2 teaspoon crushed red pepper flakes
1 teaspoon granulated sugar
1 tablespoon fish sauce
Juice of 1 lime
20 (3-inch) wooden skewers
or long toothpicks, soaked in warm water for 1 hour

Directions :

Pat shrimp dry with paper towels. Combine shrimp, garlic, ginger, red pepper, sugar, fish sauce, and lime juice in a glass or ceramic bowl. Cover and refrigerate for 1 hour. Skewer 2 shrimp onto each skewer. Serve chilled.

Note: You can marinate shrimp up to 6 hours in advance; skewer shrimp up to 3 hours in advance. Store in an airtight container in the refrigerator.

Nutritional Information Per Serving (2 skewers):
Glycemic Index (not significant), Glycemic Load (not significant), Calories: 15, Protein: 1 g, Carbohydrate: 1 g, Dietary Fiber: 0 g, Fat: Less than 1 g, Cholesterol: 18 mg, Sodium: 5 mg

Diabetic Exchanges: 1/2 Very Lean Meat

Source: "The Complete Idiot's Guide to Terrific Diabetic Meals" Via The Diabetic Gourmet Daily Recipe Mailer.

Low Fat Cooking Recipes - Gobhi Mushroom Chilli

Serves 4

Ingredients :

8-10 Green chillies
2 tbsps Soy Sauce
Salt to taste
1 tbsp + to deep fry Oil
1 tsp White pepper powder
2 Spring onions (with greens)
10 cloves Garlic
3 tbsps Cornstarch
1 medium sized Cauliflower
10-12 medium sized Fresh button mushrooms


Method
1. Wash cauliflower and break into medium-sized florets. Clean, wash and cut mushrooms into quarters.
2. Remove stems, wash and chop green chillies. Trim, wash and chop spring onions finely.
3. Chop greens and keep separately. Peel, wash and chop garlic.
4. Mix together cornstarch, half of the soy sauce, salt and green chillies and prepare a thick batter using water as required.
5. Heat sufficient oil in a kadai.
6. Dip cauliflower florets in this batter and fry till golden brown. Drain and keep aside. Keep remaining batter aside.
7. Heat one tablespoon of oil in a pan and sauté chopped spring onions. Add garlic and continue to sauté on high heat till translucent.
8. Add mushrooms and cook taking care that mushrooms are not overcooked as they shrink.
9. Add remaining soy sauce, fried cauliflower, salt, white pepper powder and MSG.
10. Add remaining batter, cook till thick.
Serve hot garnished with spring onion greens.

Different Diet Plans - Tomato Green Olive Salsa

Tomato Green Olive Salsa - 0 pts

Ingredients :

1 1/4 pounds tomatoes, diced
1 bunch scallions, sliced
1/4 cup sliced green olives
1/4 cup hot pepper relish
1 tablespoon red-wine vinegar
2 teaspoons minced fresh oregano
1/8 teaspoon salt
Freshly ground pepper to taste

Method :

Combine tomatoes, scallions, olives, hot pepper relish, vinegar and oregano. Season with salt and pepper.

Makes 3 1/2 cups
Active Time : 10 minutes
Total Time: 10 minutes
Ease Of Preparation : Easy

Nutrition Information: Per 1/3-cup serving:
22 calories; 1 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 3 g carbohydrate; 1 g protein; 1 g fiber; 300 mg sodium; 151 mg potassium. 0 Carbohydrate Servings

What you get: Vitamins A & C, folate, potassium.

Source: EatingWell, August/September 2006
Formatted by : Chupa Babin in MC

Hot pepper relish is the key ingredient in this zesty salsa.

ChupNote: we used harissa instead of hot pepper relish, but you could use ajvar or any other hotsauce. We also doubled the green olives to 1/2 cup, sliced. You could up the fiber by adding 1/2 cup minced flat leaf parsley or cilantro or mint.

Tofu Recipes - Asian Tofu Salad

Asian Tofu Salad - 5 pts

Ingredients :

3 tablespoons canola oil
2 tablespoons rice vinegar
1 tablespoon honey
2 teaspoons reduced-sodium soy sauce
1 teaspoon toasted sesame oil
1 teaspoon minced fresh ginger
1/2 teaspoon salt
1 14-ounce package extra-firm, water-packed tofu,
rinsed, patted dry and cut into 1-inch cubes
8 cups mixed salad greens
2 medium carrots, peeled, halved lengthwise and sliced
1 large cucumber, chopped

Direction :

1. Whisk canola oil, vinegar, honey, soy sauce, sesame oil, ginger and salt in a bowl.

2. Place tofu and 2 tablespoons of the dressing in a large nonstick skillet. Cook over medium-high heat, turning every 2 to 3 minutes, until golden brown, 12 to 15 minutes total. Remove from the heat, add 1 tablespoon of the dressing to the pan and stir to coat.

3. Toss greens, carrots and cucumber with the remaining dressing. Serve immediately, topped with the warm tofu.

Makes 4 servings

Active Time : 25 minutes
Total Time : 25 minutes
Ease Of Preparation : Easy

Nutrition Information Per serving:

237 calories; 16 g fat (2 g sat, 8 g mono); 0 mg cholesterol; 16 g carbohydrate; 11 g protein; 5 g fiber; 454 mg sodium.

Nutrition bonus:

Vitamin A (180% daily value), Folate (41% dv), Vitamin C (38% dv), Calcium (29% dv). 1 ½ Carbohydrate Servings Exchanges: 3 vegetable, 1 medium-fat meat, 2 fat

Make Ahead Tip : The dressing (Step 1) will keep, covered, in the refrigerator for up to 2 days. Whisk just before using.

Source: Eating Well Diabetes Cookbook
Formatted by: Chupa Babi in MC

The best thing about tofu - besides its nutritional value - is the way it carries other flavors, such as the tanginess of this sesame dressing. Serve this warm salad with crunchy breadsticks and a tall glass of iced jasmine tea.

ChupaNote: tossed in a julienned red bell pepper and a thinly sliced red onion as well as a handful of sugar snap beans. Doubled all of the ingredients of the dressing and we used most of it over rice!!!!

Healthy Soup Recipes - Zero Point Soup

Zero Point Soup

Ingredients:

2/3 cup sliced carrots
1/2 cup diced onions
2 garlic cloves, minced
3 cups fat-free broth (beef, chicken, or vegetable)
1 1/2 cups diced green cabbage
1/2 cup green beans
1 tbsp. tomato paste
1/2 tsp. dried basil
1/4 tsp. dried oregano
1/4 tsp. salt
1/2 cup diced zucchini

Directions:

In a large saucepan sprayed with nonstick cooking spray, saute carrots, onions and garlic over low heat for about 5 minutes. Add broth, cabbage, green beans, tomato paste, basil, oregano and salt, and bring to a boil. Lower the heat, cover, and simmer for around 15 minutes or until beans are tender. Lastly, stir in the zucchini and continue to heat soup for 3 - 4 minutes. Makes 4 servings. Enjoy!!

Smart Ones Recipes - Ham & Parm Grilled Sandwich

The "spread" would work with any of your sandwiches.

Ingredients :

2 slices whole wheat bread
5 slices OSCAR MAYER Thin Sliced Smoked Ham
2 thin slices tomato
1 Tbsp. KRAFT Light Zesty Italian Reduced Fat Dressing
2 tsp. KRAFT 100% Grated Parmesan Cheese

Method :

1. Cover 1 of the bread slices with ham, tomatoes and remaining bread slice.

2. Mix dressing and cheese; spread evenly onto outside of sandwich.

3. Cook in skillet sprayed with cooking spray on medium heat 3 min. on each side or until golden brown on both sides.

Points : 4
Nutritional Information : Calories 230, Total fat 6 g, Dietary fiber 4 g

Low Fat Rice Recipes - Spanish Rice using Quinoa

Spanish Rice using Quinoa

Ingredients :

3/4 cup Quinoa (rinsed numerous time)
1 15 ounce can of dice tomatoes blended
2-3 garlic cloves minced
1 tbsp chili powder
2 tsp ground cumin
1/4 tsp cayenne

Direction :

Blend canned or fresh tomatoes in a blender to remove chuncks (my preference)
Add water to tomatoes so you have 1 1/2 cups liguid (tomatoes + water)
Add well rinsed quinoa, water/tomato mixture and garlic to a sauce pan and heat to boiling Lower heat & simmer for 15-20 minutes until the liquid is absorbed
Add remaining ingredients

Quick Healthy Recipes - Yummy Carrot Spice Muffins

Yummy Carrot Spice Muffins

Ingredients :

1 1/2 cups White whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt (optional)
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/8 teaspoon ground ginger
1/8 teaspoon allspice
1/3 cup honey or brown sugar (I used 1/3 cup Rapadua)
egg replacer equivalent to 1 egg
1/2 cup soymilk + 1 tablespoon of vinegar (vegan version of buttermilk)
1/3 applesauce
1/2 teaspoon vanilla
1 1/2 cups grated carrots
1/2 cup raisins (optional)
1/2 cup chopped nuts (I used pecans, YUM!)

Method :

-> Preheat oven to 400°F.
-> Mix together dry ingredients- flour, soda, powder, salt, cinnamon, nutmeg, ginger, allspice.
-> Mix together wet ingredients- honey/brown sugar, egg, soymilk,applesauce, vanilla and the carrots, raisins and nuts.
-> Stir the wet and dry ingredients together until just moistened.
-> Bake for about 15 minutes, or until a toothpick inserted into the center of a muffin comes out clean.

Recipes for Diabetic People - Diabetic Polenta Canapes

Yield: 16 canapes (8 servings)

Ingredients :

One 13-to 14-ounce can reduced-sodium chicken broth,
or 2 cups Homemade Chicken Broth
1/2 cup yellow cornmeal
1/4 teaspoon salt
1 tablespoon olive oil
4 marinated artichoke hearts, drained and quartered
3 slices (about 3 ounces) part-skim mozzarella cheese, cut into 32 very thin strips

Directions :

- Combine 1 cup water, the broth, cornmeal, and salt in a saucepan. Bring to a boil, stirring constantly.
- Simmer over low heat 10 to 12 minutes, or until thickened, stirring frequently. Stir in the oil.
- Spray an 8-inch-square dish or pan with non-stick pan spray. Pour the batter into the pan and chill until firm.
- Cut the polenta into 16 squares, each 2x2 inches. Place the squares on a jelly roll pan or cookie sheet.
- Place an artichoke heart quarter on each square.
- Crisscross 2 strips of cheese over each artichoke heart, forming an X.
- Preheat the broiler. Broil 5 to 6 inches from the heat until the cheese is melted and the polenta is heated through, about 3 minutes.

Nutritional Information Per Serving (2 canapes):
Calories: 145, Fat: 8 g, Cholesterol: 8 mg, Sodium: 333 mg, Carbohydrate: 14 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 7 g

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

Source: The New Family Cookbook for People with Diabetes Via The Diabetic Gourmet Daily Recipe Mailer

Fat Burner Soup Recipe - Lentil Soup

Ingredients :

1 c. dry lentils
6 c. water
2 cloves garlic
1 diced onion
2 celery stalks, sliced
2 carrots, diced
1 bay leaf
2 Tbsp olive oil
4 chicken bouillon cubes
salt & pepper to taste at end

Method :

Bring lentils, water, garlic, onion, celery, carrot, bouillon, & bay leaf to a boil. Boil 5 min. Reduce heat to low, Partially cover & simmer 45-50 min, until lentils are tender and thick. At the end, add the oil & season to taste. May need to add extra water if it is too thick. Remove bay leaf before serving.

Low Fat Shrimp Recipes - Sweet & Sour Stir-Fried Shrimp

Serves: Four 1-cup servings
Prep Time: 20 min.
Cook Time: 10 min.

Sauce Ingredients:

1/3 cup pineapple juice
2 tbsp. red wine vinegar
2 tsp. Splenda
1 tsp. "light" soy sauce
2 garlic cloves, minced
2 tsp. arrowroot

General Ingredients:

1 lb. Large Shrimp, peeled and deveined
3 tbsp. flour
3 tsp. canola oil (divided into 1/3 and 2/3 portions)
1 medium red pepper, cored and thinly sliced
1/2 large red onion, thinly sliced
1/2 cup pineapple chunks

Instructions:

1. Combine all sauce ingredients and set aside.
2. Coat the shrimp with flour and shake off excess
3. Heat 2/3 of the oil (2 tsp) in a large wok (or similar) over medium-high heat.
4. Saute the shrimp in batches until golden brown on both sides, generally about 3 min. each batch.
5. Remove shrimp from the wok and set aside.
6. Add the remaining 1/3 of the oil (1 tsp) to the wok along with the peppers and onions, stir-frying for 5 min.
7. Add the pineapple chunks and sauce mix for about a minute, or until the sauce thickens.
8. Add the shrimp.
9. Serve and enjoy!

Nutrition Facts (per serving): Calories: 222, Total Fat: 5g, Sat. Fat: 0.5g, Sodium: 237mg, Total Carbs: 26g, Fiber: 2g, Sugars: 16g, Protein: 19g

Source : CPT JACK'S BASIC TRAINING
Fitness Training & Nutrition Leadership

Fat Free Recipes - Green Blast Smoothie

Ingredients :

4 cups packaged fresh baby spinach leaves
2 cups seedless green grapes
1 medium banana, cut up
3/4 cup seeded, chopped green sweet pepper
1/2 cup unsweetened apple juice
1/2 of a medium jalapeño pepper, seeded, optional

Directions :

In a blender or food processor combine spinach, grapes, banana, sweet pepper, apple juice, and jalapeño, if using. Cover and blend or process well. Mixture will be slightly pulpy but should be nearly smooth.

Makes: 4 (6-ounce) servings

Nutrition Facts : Calories 109 Total Fat (g) 0 Cholesterol (mg) 0 Sodium (mg) 27, Carbohydrate (g) 27 Total Sugar (g) 20 Fiber (g) 3 Protein (g) 2

Source : Better Homes And Gardens

Protein Recipes - Ana's Bulgur Pilaf

ANA'S BULGUR PILAF
(Bulgur wheat with toasted pasta, onions & brown butter)

Ingredients :

12 oz coarse bulgur
3 TBS brown butter
1 onion -- finely chopped
5 cups chicken broth or water
salt & freshly ground black pepper
2 coils or nests of angel hair pasta -- crushed into ¼ inch small pieces (optional)

Preparation Method :

1. Place pasta on a baking sheet and bake in the oven at 350 degrees until it's caramel brown.

2. Place 3 TBS butter in a small heavy saucepot and simmer until it starts to foam and then turn brown--about 4 minutes. It should smell like hazelnuts. Strain thru a fine strainer and set aside.

3. Wash the bulgur and drain.

4. In a large saucepan with a lid, add 2 TBS brown butter and soften the onions by cooking for about 5 minutes. Add bulgur and cook for 1-2 minutes. Add broken pasta and liquid and season with a little salt and pepper. Cook vigorously for 5 minutes, then reduce the heat and simmer until almost all the liquid is absorbed.

5. Remove the pan from the heat. Lift the lid, place a dry dishtowel over it and press the lid down tightly on top. Leave to steam for a further 15-20 minutes. The cloth will absorb all the moisture.

6. Fluff with a fork and serve hot with yogurt and a drizzle more of brown butter.

Serves 6

Per Serving (excluding unknown items): 42 Calories; trace Fat (3.4% calories from fat); 1g Protein; 9g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 3mg Sodium. Exchanges: 1 1/2 Vegetable.

Nutr. Assoc. : 0 0 0 0 0 0 0

Formatted by : Chupa Babi in MC
© Ana Sortun, 2006
* Exported from MasterCook *

Fat Free Breakfast Recipes - Spiced Ratatouille

Spiced Ratatouille - 0 pts

Ingredients :

2 tsp. sweet paprika
1/2 tsp. ground cinnamon
1/4 tsp. ground ginger
2 medium zucchini, 3/4 lb., cut into 1/2-inch slices
1 small eggplant, 3/4 lb., cut in 1-inch cubes*
1 large red bell pepper, seeded and diced
1 large red onion, diced
2-3 large garlic cloves, minced
1 Tbsp. fresh lemon juice
2 tsp. dried basil
Salt and freshly ground black pepper, to taste

Preparation Method :

In a deep, medium skillet over medium heat, toast the paprika, cinnamon and ginger about 1 minute or until fragrant, stirring constantly with a wooden spoon. Add the zucchini, eggplant, pepper, onion and garlic. Pour in 3/4 cup water. Add the lemon juice. Cover and bring the liquid to a boil. Reduce the heat and simmer until the vegetables are tender, about 15 minutes.

Add the basil. Season to taste with salt and pepper. Cook until the eggplant is very soft and the stew is thick, about 10 to 15 minutes, stirring occasionally. Remove the cover during cooking if there seems to be too much liquid. Serve at room temperature or slightly chilled. Store tightly covered in a refrigerator for 4-5 days.

Makes 6 servings.

Per serving: 46 calories, 0 g. total fat (0 g.saturated fat), 10 g. carbohydrate, 2 g. protein, 3 g. dietary fiber, 10 mg. sodium.

*Eggplant may be used with or without peel.*

This southern French dish is tough to pronounce (ra-tuh-TOO-ee) and even tougher to resist. Typically ratatouille combines eggplant, tomatoes, onions, bell peppers, zucchini, garlic and herbs stewed together. This ratatouille is spiced with cinnamon, paprika and basil, among other seasonings.

Source: American Institute Cancer Research
Formatted by : Chupa Babi in MC

Recipes for Diabetic People - Diabetic Garlic Sticks

Diabetic Garlic Sticks

Yield: 4 servings

Ingredients :

2 tablespoons extra-virgin olive oil
4 slices day-old white bread
2 tablespoons grated Parmesan cheese
2 cloves garlic, minced
1 teaspoon dried oregano

Directions :

Preheat the oven to 375 degrees F. Spray a baking sheet with nonstick cooking spray. Pour the oil into a small bowl. Cut each slice of bread into 5 even strips, about 3/4 inch wide. Arrange on a piece of wax paper. Brush each strip lightly with the oil on both sides. In a small bowl, combine the cheese, garlic, and oregano. Sprinkle the mixture over the strips, pressing with your fingers to make the crumb mixture adhere. Place on the prepared baking sheet and bake until lightly browned, about 13 minutes.

Nutritional Information Per Serving (5 sticks):

Calories: 144, Fat: 9 g, Cholesterol: 4 mg, Sodium: 199 mg, Carbohydrate: 13 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 4 g

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

Source: "Forbidden Foods Diabetic Cooking" via The Diabetic Gourmet Daily Recipe Mailer

Different Diet Plans - Chewy Ginger Snaps

Ingredients :

1/2 cup butter, softened
1 cup sugar, divided
1/4 cup molasses
1 large egg
2 teaspoons baking soda
2-1/4 cups flour
1/2 teaspoon ground cloves
1 teaspoon ground ginger
2 teaspoon cinnamon
1/2 teaspoon salt
3 ounces crystallized ginger, chopped coarsely

Direction :

1. Preheat oven to 375°F.

2. Combine softened butter, sugar, molasses and egg. Using a mixing, beat well. Stir in crystallized ginger.

3. Sift dry ingredients together. Add to wet mixture. Mix well. Form 1 inch balls.

4. Roll in remaining 1/4 cup granulated sugar.

5. Place on greased cookie sheet, 2 inches apart.

6. Bake 8-10 minutes.


This recipe Makes 3 dozen cookies. WW Points estimated at 2 per cookie.

My notes: I use Smart Balance Light spread for a 1 pt cookie (77calories/ 1g fat/ 0g fiber). Also, the dough is easier to handle if chilled so keep it refrigerated between batches.

Per Serving: 89 Calories; 3g Fat (27.8% calories from fat); 1g Protein; 15g Carbohydrate; trace Dietary Fiber; 13mg Cholesterol; 130mg Sodium.

Weight Reduction Recipes - Dried Rosemary Garlic Seasoning Mix

Cuz Fatima's Dried Rosemary Garlic Seasoning Mix

Ingredient :

1 tablespoon coarse salt -- (sea or koster)
1 tablespoon freshley cracked black pepper - or red, or white, but FRESH
1 tablespoon dried rosemary -ground, and finely sieved (all spines, seeds and chunks removed)
1 tablespoon dried garlic-ground

1. Mix and store in brown/blue glass bottle our of sunlight.


Per Serving (excluding unknown items):

11 Calories; 1g Fat (33.1% calories from fat); trace Protein; 2g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 5642mg Sodium. Exchanges: 0 Grain(Starch); 0 Fat.

NOTES : CHUPANOTE: I put everything in a coffee grinder I keep for spices, and whiz it to desired texture. I like more rosemary and garlic, so I double those (and of course use red pepper flakes!!!)

Nutr. Assoc. : 0 0 0 0

Recipe By : Chupababi

* Exported from MasterCook *