Crockpot Diabetic New Orleans Braised Onions

Ingredients :

2 to 3 large Spanish onions
6 to 9 whole cloves
1/2 teaspoon salt
1/2 teaspoon cracked black peppercorns
Pinch ground thyme
Grated zest and juice of 1 orange
1/2 cup condensed beef broth, undiluted
Finely chopped fresh parsley, optional
Hot pepper sauce, optional


Directions :

1. Stud onions with cloves.

2. Place in crockpot and sprinkle with salt, peppercorns, thyme and orange zest.

3. Pour orange juice and beef broth over onions, cover and cook on LOW for 8 hours or on High for 4 hours, until onions are tender.

4. Keep onions warm. In a saucepan over medium heat, reduce cooking liquid by half.

5. When ready to serve, cut onions into quarters.

6. Place on a deep platter and cover with sauce.

7. Sprinkle with parsley, if desired, and pass the hot pepper sauce, if desired.

Nutritional Information (Per Serving) :

Calories: 20 

Protein: 1 g 

Sodium: 188 mg 

Cholesterol: 0 mg

Dietary Fiber: 1 g 

Carbohydrates: 4 g 

Fat: 0 g

Exchanges : 1 Vegetable

Source : America's Everyday Diabetes Cookbook

Emeril Lagasse's Tuscan Kale and White Bean Ragout

Ingredients :

2 tablespoons  olive oil
1 bay leaf
2 cloves  garlic -- smashed and roughly chopped
1/4 teaspoon  crushed red pepper
1 small  red onion -- sliced
1 1/2 pounds  Tuscan kale -- rinsed, patted dry, and cut crosswise into 1-inch wide slices
3/4 teaspoon  kosher salt -- plus more if needed
1/4 teaspoon  freshly ground black pepper -- plus more if needed
3 1/2 cups  cooked white beans -- or 2 (15-oz) cans cannellini beans or white beans, drained and rinsed
1 cup  canned diced tomatoes -- with their juices
1/2  cup  vegetable stock -- or canned low-sodium vegetable broth
To drizzle: -- extra-virgin olive oil


Preparation Method :

1. Heat the olive oil in a large sauté pan over medium-high heat. 

2. When it is hot, add the bay leaf, garlic, crushed red pepper and red onion. 

3. Cook until the onion begins to wilt and the garlic begins to turn golden around the edges, 3 to 4 minutes. 

4. Add the kale, salt and pepper, and cook for another 2 minutes. Then add the white beans, tomatoes and stock. 

5. Cover and cook until the kale is wilted and cooked through, about 15 minutes. 

6. Taste and adjust the seasoning if necessary.

7. Transfer the ragout to a serving dish, and drizzle it with extra virgin olive oil to taste. Serve hot.

Per Serving (excluding unknown items) : 

333 Calories; 

7g Fat (18.4% calories from fat); 

19g Protein; 

53g Carbohydrate; 

12g Dietary Fiber; 

trace Cholesterol; 

676mg Sodium.  

Exchanges : 

2 1/2 Grain(Starch); 

1 Lean Meat; 

3 1/2 Vegetable; 

1 1/2 Fat.

Recipe By : Emeril Lagasse, from Farm to Fork: Cooking Local, Cooking Fresh, HarperStudio Publisher, New York, 2010

Source : Dr. Oz Show

Formatted by : Chupa Babi

Low-fat Tuna Casserole

Ingredients :

1 box of macaroni and cheese (use one that has powdered cheese)
2 tsp of butter or margarine (optional)
1/4 cup chopped onion
1/4 cup skim milk
1 can low-fat cream of mushroom soup
2 cans tuna in spring water, drained
1 small can of early young peas


Directions :

1. Boil the noodles according to package directions. 

2. In a non-stick skillet, sauté onions until glazed using the margarine or a little water. 

3. Mix in the remaining ingredients, including the noodles, and pour all into a casserole dish. 

4. Bake in a preheated 350-degree oven for 20 minutes. 

5. Sprinkle a little non-fat cheese on top before baking.

Sante Fe Turkey Pizzas - TexMex

Ingredients :

4  whole wheat tortillas -- 8-inch diameter
6  ounces  ground turkey breast
1  small  red bell pepper -- chopped
1  small  zucchini -- thinly sliced
1/4 cup  chopped red onion
1 cup  fresh corn kernels -- or frozen and thawed corn
1 cup  canned salt-free black beans -- rinsed and drained
1 tablespoon  chili powder
1 1/2  cups  mild chunky salsa
2 tablespoons  chopped fresh cilantro
1/3 cup  reduced-fat shredded Mexican cheese blend -- or Monterey Jack, Pepper Jack, etc
2 tablespoons  chopped pickled jalapeno chile pepper -- optional
2 cups  loosely packed shredded escarole
1/4  cup  reduced-fat sour cream -- optional


Preparation Method :

1. Preheat the oven to 450F. Arrange the oven racks to divide the oven into thirds. Place the tortillas on 2 baking sheets.

2. In a large nonstick skillet over medium-high heat, cook the turkey, bell pepper, zucchini, and onion, stirring frequently to break up the turkey, for 5 minutes, or until the turkey is no longer pink. Stir in the corn, beans, chili powder, and 3/4 cup of the salsa. Cook for 2 minutes, stirring until heated through. Stir in the cilantro.

3. Top the tortillas with turkey mixture, spreading up to 1/2-inch from the edges. Bake for 8 minutes, rotating the cookie sheets halfway through, or until the tortillas are crisp and browned at the edges. Sprinkle with cheese and bake for 1 to 2 minutes, or until melted. Sprinkle with the Jalapeno (if using) and the escarole. Serve with the sour cream, if you wish, and the remaining 3/4 cup salsa on the side.

Per serving : 

350 cals (15 % fat); 

6 g fat; 

51 g carbs; 

5 g fiber; 

23 g protein; 

35 mg cholest; 

620 mg sodium

Diet Exchange : 

2 veg; 2 bread; 3 meat; 1 fat

Carb Choices : 3

AuthorNote : Fill up fast with this high-fiber, high-protein meal. Of course, all you'll taste is a lively blend of turkey and vegetables with a south-of-the-border twist!

Source : Sugar Solution Cookbook by the editors of Prevention magazine and Ann Fittante, 2010

Formatted by : Chupa Babi

Exported from MasterCook

Baked Pepper Fish

Ingredients :

1 4 ounce fish fillet such as scrod, cod, white fish, haddock or orange roughy
2 tablespoons fat free ranch dressing
dash cayenne pepper
1/2 red bell pepper, diced
1 onion thinly sliced
1/2 cup broccoli florets

Preparation Method :

1. Preheat the oven to 450 degrees.

2. Spray a 12 inch piece of heavy aluminum foil with nonstick cooking spray.

3. Place the filet on the foil.

4. Spread the dressing over the filet with a small spoon or pastry brush and sprinkle with red pepper.

5. Arrange the vegetables over the fish.

6. Fold the foil over and seal the edges.

7. Place the foil packet in the middle of the oven directly on the rack. To prevent spills, you may want to place the foil packet on a small baking sheet.

8. Bake for 20 minutes or until the fish is white through the center and flakes easily with a fork.

9. To microwave, place the filet and other ingredients directly on a microwave safe plate.

10. Cover with plastic wrap and microwave on high for 5 minutes or until done. Remember to turn the filet halfway through the cooking time for even cooking.

Per Serving : 

Calories 198,
Total Fat 1 g,
Saturated Fat 0 g,
Cholesterol 49 mg,
Sodium 384 mg,
Total Carbohydrate 24 g,
Dietary Fiber 3 g,
Protein 21 g.
Points 3.

Low Fat Pinto Bean and Sweet Corn Chili

Ingredients :

1 medium Onion, finely chopped
1 small Green Pepper, chopped
1 jalapeño or Serrano chile, finely chopped
1 tbsp Chili Powder
2 tsp Cumin
1/2 pound extra-lean ground Beef or Turkey
1 15-ounce can crushed Tomatoes
1 15-ounce can Pinto Beans
1 1/2 cups frozen Sweet Corn

Preparation :

1. Spray a large nonstick skillet with nonstick cooking spray.
2. Sauté onion, green pepper and chile pepper over a medium heat, until onions have softened.
3. Add chili powder, cumin and cook for 2 minutes until fragrant.
4. Crumble ground beef or turkey and cook until no longer pink.
5. Empty can of tomatoes, pinto beans and sweet corn into meat mixture and simmer for 10-15 minutes.

Serve 4-6

Per Serving : 

Calories 309,
Calories from Fat 45,
Total Fat 5g (sat 1.9g),
Cholesterol 35mg,
Sodium 229mg,
Carbohydrate 47.9g,
Fiber 8.8g,
Protein 8.4g

Source : Fiona Haynes Your About.Com Guide To Low Fat Cooking

Peaches in Fresh Berry Coulis

To choose a perfect peach, use your nose. It should exude an intense fragrance.

Ingredients :

4 large ripe Peaches, peeled, pitted, and sliced
Zest and juice of 1 Lemon
1 cup fresh Raspberries
1/2 cup whole Blueberries or Blackberries
1/3 cup Honey
Crushed Amaretto cookies (optional)

Directions :

Place peach slices in a large bowl, add zest and juice, and toss well to combine. In a blender or food processor, puree berries and honey. Press puree through a fine mesh sieve to remove seeds. Pour berry puree over peaches and toss to combine. Cover and refrigerate for at least 1 hour. Stir gently before serving and garnish with amaretto cookie crumbs, if desired.

Tunisian Slice Turnip Pickles

Ingredients :

2 pounds  Turnips
4 cups  White Wine Vinegar -- to 5 cups
2 tablespoons  Sugar -- to 4 tablespoons
2 small  Uncooked Beets -- washed well, dried and diced
2 fresh  Mild Chili Peppers
2 Bay Leaves
2 tablespoons  Coriander Seeds

Preparation Method :

1. Wash, dry and peel the turnips. Slice them into 1/4-inch thick slices. In a nonreactive saucepan, warm 2 cups vinegar with the sugar until the sugar dissolves, using more or less sugar according to how acidic you like your pickles. Pack the turnip slices into a 1-quart jar and a 3/4-quart jar. Divide the diced beets, chili peppers, bay leaves, coriander seeds, and the warm vinegar -sugar mixture between the jars. Top with more vinegar to cover the turnip slices if necessary. Cover and keep in a cool place. Shake from time to time for the first 3 days. The pickles will be ready to eat after 4 to 5 days.

2. Pickles will keep well for 3 months or more in a cool, dark place.

Makes 1 3/4 quarts (7 cups, 14 one-half cup servings)

AuthorNote : Turnips are cooked with carrots, and [Favorites] in all kinds of North African couscous dishes. In Tunisia, turnips are also served fresh, very thinly sliced and marinated for a couple of hours in Seville orange juice (or a combination of lemon and orange juice).

These simple turnip pickles from Tunisia are as lovely to look at as they are delicious to eat. Beets are used here - as in many other Mediterranean preserves - for color, to turn the white pulp slices pink. 

Serve as would pickled cucumbers, as an accompaniment to cold [Favorite] and cheese sandwiches.

Per Serving (excluding unknown items) : 

40 Calories;
trace Fat (3.7% calories from fat);
1g Protein;
11g Carbohydrate;
1g Dietary Fiber;
0mg Cholesterol;
46mg Sodium.

Exchanges : 

0 Grain(Starch);
1 Vegetable;
0 Fat;
1/2 Other Carbohydrates.

Source : Mediterranean Pantry: creating and using condiments and seasonings by  Aglaia Kremezi, 1994"
Formatted by : Chupa Babi

Moo Shu Vegetable Roll-Ups

Ingredients :

4  whole Wheat Tortillas -- 10-inch diameter
2  teaspoons  Canola oil
4 large  Eggs -- beaten
1/4  pound  Shiitake Mushrooms -- stems removed, thinly sliced
4  cups  shredded Coleslaw mix
1  cup  shredded Carrots
3  Scallions -- thinly sliced
2  tablespoons  light Teriyaki sauce
1/4 cup  chopped unsalted Peanuts
1/4 cup  Hoisin Sauce

Preparation Method :

1. Preheat the oven to 350F. Wrap the tortillas in foil and place in the oven to heat through, for 5 minutes.

2. Meanwhile, heat 1 teaspoon of the oil in a large nonstick skillet over medium heat. Add the eggs and cook, stirring frequently, for 1 to 2 minutes, or until the eggs are scrambled, but still moist. Turn the eggs out onto a plate and set aside.

3. Add remaining 1 teaspoon oil to the skillet and increase the heat to medium-high. When hot, add the mushrooms. Cook, stirring frequently, for about 2 minutes, or until softened. Add the coleslaw mix and carrots. Cook, stirring constantly, for 3 to 4 minutes, or until crisp-tender. Stir in the scallions and teriyaki sauce and cook for 1 minutes. Remove the skillet from the heat. Gently stir in the peanuts and reserved eggs.

4. To serve, spread some of the hoisin sauce on the center of the tortillas. Top with the vegetable mixture and roll up.

Makes 4 servings

Per Serving : 

370 cals (   % fat);
16 g protein;
42 g carbs;
16 g fat;
210 mg cholest;
700 mg sodium;
6 g fiber

Diet Exchanges : 

2 vegs;
2 bread;
1 1/2 meat;
2 1/2 fat
Carb Choices: 3

AuthorNote : A traditional moo shu roll-up is a thin pancake stuffed with shredded pork, egg, and various seasoning. This vegetarian version has the same tantalizing taste plus an impressive 18 grams of protein and 7 grams of fiver that will have you saying sayonara to hunger pangs.

Per Serving (excluding unknown items):  447 Calories; 15g Fat (29.2% calories from fat); 18g Protein; 65g Carbohydrate; 9g Dietary Fiber; 212mg Cholesterol; 849mg Sodium.  

Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 2 Vegetable; 1 1/2 Fat; 1/2 Other Carbohydrates.

Source : Sugar Solution Cookbook by the editors of Prevention magazine and Ann Fittante, 2010

Formatted by : Chupa Babi

Zero POINTS value Green Chutney - 0 pts

Ingredients :

2  cups  fresh Cilantro Leaves -- tightly packed
1 1/2 cups  fresh Mint Leaves -- tightly packed
1/2 cup  fresh Basil Leaves -- tightly packed
2 medium  Jalapeno Peppers -- minced
1 1/2  tablespoons  Fresh Ginger root -- minced
1/4  cup  fresh Lemon Juice
1 cup  plain fat-free Yogurt -- Greek-style preferred
3/4   teaspoon  Sea Salt

Directions :

1. Puree all ingredients in a food processor or blender until smooth.

2. Goes with anything grilled, roasted [favorites]  or steamed vegetables. Also great as a dip or a sandwich spread.

Source : "Weight Watchers International"
Formatted by : Chupa Babi
* Exported from MasterCook *

Lower Fat Flaxseed Crackers

Ingredients :

1 cup whole Flaxseeds, soaked overnight in 1 cup water
2 cups cooked Brown Rice
1 cup cooked Beans
1 medium Onion, roughly chopped
1 clove of Garlic or 1 tsp. Garlic Powder
1 tsp. Salt

Enough water to get the Vita-Mix going and so that it will spread out thinly on the sheet pan.

Blend until mostly pureed

Method :

1. Spread out thinly on a sheet pan lined with a Silpat or parchment paper.

2. Baked at 225-degrees F overnight.

Roasted Red Pepper Hummus with Cilantro - 4 pts ; 32g Carbohydrate; 7g Dietary Fiber

Ingredients :

2 Red Bell Peppers
4 large Garlic Cloves -- unpeeled
15 1/2  ounces  Chickpeas, canned -- (1 can) rinsed and drained
2 tablespoons  Tahini -- Sesame Seed paste
2 tablespoons Lemon Juice
1 tablespoon  Mild Cayenne Pepper Sauce
1/4 cup  chopped fresh Cilantro

For dipping :  Sorted Vegetable Sticks

Preparation Method :

Preheat the broiler. Place the peppers on a foil-lined baking sheet. Wrap the garlic in foil and place on the sheet. Broil the peppers 6-inch from the heat for 15 to 20 minutes, turning until charred on all sides. Broil the garlic for 15 minutes. Place the peppers in a sealed bag and let stand for 10 minutes.

Meanwhile, when it's cool enough to handle, peel the garlic and finely chop in a food processor. When the peppers are cool enough to handle, peel, core, and seed them. (You should have 1 cup of roasted peppers.) Add the peppers, chickpeas, tahini, lemon juice, and pepper sauce to the processor and blend until smooth. Add the cilantro and process just until combined. For best flavor, store refrigerated for at least 4 hours or up to 3 days. Serve with vegetable sticks or use as a spread for wraps or sandwiches.

Author Note : Chickpeas are the main attraction in this Middle Eastern spread. Just 1/2 cup of this tasty snack delivers 7 grams of fiber.

Per Serving (excluding unknown items) : 

198 Calories;
5g Fat (23.6% calories from fat);
7g Protein;
32g Carbohydrate;
7g Dietary Fiber;
0mg Cholesterol;
432mg Sodium.

Exchanges : 

2 Grain(Starch);
0 Lean Meat;
1 Vegetable;
0 Fruit;
1 Fat;
0 Other Carbohydrates.

Source : "Sugar Solution Cookbook by the editors of Prevention magazine with Ann Fittante, 2006"
Formatted by : Chupa Babi

Lentils, Mushrooms and Pasta with Orange

Ingredients :

1 medium Onion finely chopped
3 cloves Garlic thinly sliced
2 cups sliced fresh Mushrooms
2 cups finely chopped Celery
1/4 cup cooking Wine
1 tablespoon Brown Rice miso
2 cups Water
1 "cutie" Orange (clementine)
1 tablespoon pure Maple syrup
1 tablespoon dried Basil
1 teaspoon madras Curry Powder
1 cup cooked Green Lentils
2 cups cooked Pasta
zest of one navel orange
Pepper to taste

Directions :

1. Cook the onions using a small amount of water until they are soft (about 3 minutes)

2. Add the garlic, mushrooms, celery and cooking wine. Continue cooking about 4 minutes. Add a little water if the pot gets too dry.  

3. Add the brown rice miso and the 2 cups water.

4. Whirl a peeled cutie orange in your blender or Vitamix.  Add this orange mixture to your pot.

5.  Add the maple syrup, dried basil and curry powder.

6.  Everything will seem a little watery right now.  Don't worry, this will not be soup.

Continue cooking, not boiling, for about 10 minutes. Leave the pot uncovered so the liquid can reduce. Now add the cooked lentils, cooked pasta, and the orange zest.  

7.  Continue cooking until everything is a consistent temperature.

8.  Add pepper to taste.

Optional:  Serve with asparagus spears, orange slices and a side salad.

Diabetic Roasted Zucchini, Mushrooms, And Onions

Yield: 4 servings

Ingredients :

3 medium zucchini, halved lengthwise and sliced 1/4-inch thick (about 1 pound)
1-1/2 cups sliced mushroom
1 medium-large yellow onion, sliced and separated into rings
2 to 3 teaspoons extra virgin olive oil
1/4 teaspoon salt
1/2 teaspoon dried Italian seasoning

Directions :

1. Preheat oven to 450 degrees F.

2. Place all of the ingredients in a large bowl and toss to mix well.

3. Coat an 11x13-inch roasting pan or the bottom of a broiler pan with nonstick cooking spray and spread vegetable mixture over the bottom of the pan.

4. Bake for 15 minutes.

5. Stir the vegetables and cook for another 5 to 10 minutes,until they are tender and nicely browned.

6. Serve hot.

Nutritional Information Per Serving (per 3/4 cup serving):

Calories: 53,
Carbohydrate: 7 g,
Cholesterol: 0 mg,
Fat: 2.5 g,
Saturated Fat: 0.4 g,
Fiber: 2.3 g,
Protein: 2.4 g,
Sodium: 150 mg,
Calcium: 24 mg

Source : The Complete Diabetes Prevention Plan" via The Diabetic Gourmet Daily Recipe Mailer

WW Baked Vegetable Egg Rolls - 1 pt ; 22g Carbohydrate; 1g Dietary Fiber

Ingredients :

1  head  Chinese Cabbage -- outer leaves removed, shredded
2  medium  Carrots -- peeled and shredded
2  medium  Garlic cloves -- minced
2  medium  Scallions -- white and green parts, chopped
1  tbsp  Ginger Root -- fresh, minced or 1/2 tsp dried
1  tbsp  low-sodium Soy Sauce
2  tsp  Cornstarch
1  tsp  Sesame Oil
8  average Egg Roll Wrapper -- about 1/2 oz each
4  sprays  Olive Oil cooking spray -- or enough to coat egg rolls

Preparation Method :

1. Preheat oven to 350ºF. Coat a large baking sheet with cooking spray.

2. Place cabbage in a microwavable dish and cover. Microwave on high until wilted, about 4 minutes; drain and transfer to a large bowl. Add Carrots, Garlic, Scallions, Ginger, Soy Sauce, Cornstarch and Oil; mix well.

3. Arrange egg roll wrappers on a clean, dry surface. Spoon cabbage mixture diagonally onto each wrapper. Fold over one corner to cover filling. Fold up both corners. Moisten edges of remaining flap with water and roll up wrapper jellyroll style until sealed. Transfer egg rolls to prepared baking sheet and coat with cooking spray.

4. Bake until golden brown, about 25 minutes. Serve hot.

Makes 8 egg rolls

Note : We renovated Egg Rolls by: Baking, not frying, the egg rolls. Minimizing the amount of oil in the filling and instead relying on zero-POINT foods for flavor. Omitting the pork and bulking out the egg rolls with nutrient-rich vegetables instead. Baking instead of deep-frying these popular Chinese appetizers allows us to serve up egg rolls for a mere fraction of their pre-renovated version.

Per Serving (excluding unknown items) : 

117 Calories;
1g Fat (11.2% calories from fat);
4g Protein;
22g Carbohydrate;
1g Dietary Fiber;
3mg Cholesterol;
271mg Sodium.

Exchanges : 

1 1/2 Grain(Starch);
1/2 Vegetable;
1/2 Fat.

Source : "Weight Watchers International, Inc."
Formatted by : Chupa Babi

Sugar Free, Fat Free Vegan Carrot Cake

Ingredients:


Whole Wheat Flour 2 cups
Baking Powder 1 teaspoon
Baking Soda 1 teaspoon
Salt 1/4 teaspoon
Water 1 and 1/4 cups
Dates, chopped 1 and 1/4 cups
Raisins 1 cup
Allspice Powder 1 teaspoon
Carrots, shredded 1 cup
Walnuts, chopped 1 cup
Carrot Juice (or any other juice) 1/3 cup
Water or some more juice as required depending upon the consistency of the batter.

Yield: One 8 inch or 9 inch cake.

Procedure : 

1. Preheat oven for 15 minutes at 375F/190C. Lightly grease and line an 8 or 9 inch cake pan.

2. Sift together the flour, baking soda and powder and salt; set aside.

3. In a saucepan, combine together the water, dates, raisins and allspice powder. Bring to a boil, reduce heat and simmer for 5 minutes.

4. Place the shredded carrots in a large bowl. Pour the hot liquid mixture on top of it and let it cool completely.

5. Once it is cool add the chopped walnuts and carrot juice; combine it well.

6. Add the dry ingredients to the wet ingredients and stir well together.

7. Pour the batter in the prepared pan and bake for 45 minutes or until a toothpick inserted in the center of the cake comes out clean. 

8. If you have lined the cake pan with parchment paper you will be able to remove the cake just after 20 minutes. On the other hand if you have just greased the pan, it might take a couple of hours before you could remove the cake from the pan without breaking.

9. This sugar free cake tasted absolutely delicious without frosting, but if you choose to frost wait for the cake to cool completely and frost it with your favorite frosting.

My Notes:

1. The original recipe calls for 1/2 cup each of shredded carrots and walnuts, but I have increased it to 1 cup each. I also used allspice powder instead a mix of various other spices because I didn’t have them in hand.

2. Also frozen orange juice concentrate has been used in the recipe, which I have substituted with carrot juice I had, which was not sweetened with added sugar. You may want to add about a tablespoon or 2 of water/juice to adjust the consistency of the batter.

Lower Fat Flaxseed Crackers

Ingredients :

1 cup whole Flaxseeds, soaked overnight in 1 cup water
2 cups cooked Brown Rice
1 cup cooked Beans
1 medium Onion, roughly chopped
1 clove of Garlic or 1 tsp. Garlic Powder
1 tsp. Salt

Directions :

1. Enough water to get the blender going and so that it will spread out thinly on the sheet pan.

2. Spread out thinly on a sheet pan lined with a Silpat or parchment paper. Baked at 225-degrees F overnight.

These are not as rich as the seed-only crackers. These are crunchier and thinner and a tiny bit more tooth-cracking, but not nearly as hard on one's teeth as the Mary's Gone Crackers' version of these.

Source : Fat Free Vegan

Apricot-Ginger Buttermilk Scones - 3 pts

Ingredients :

1 3/4 cups Whole Grain Pastry Flour
2  teaspoons Baking Powder
1/4  teaspoon Baking Soda
1/4  cup Chopped Dried Apricots -- (about 7 small whole apricots)
2  tablespoons Chopped Crystalized Ginger
1/2  cup  Buttermilk
1  Egg
3  tablespoons Butter -- melted
1  teaspoon Grated Fresh Ginger
1  teaspoon Grated Lemon Peel
3 1/2  tablespoons  Brown Sugar
To serve: -- honey

Preparation Method :
1. Preheat the oven to 400F. Coat a baking sheet with cooking spray.

2. In a large bowl, stir together the flour, baking powder, baking soda, apricots, and crystallized ginger. In a medium bowl, whisk together the buttermilk, egg, butter, fresh ginger, lemon peel and 3 tablespoons of the sugar until blended. Make a well in the center of the flour mixture and add the buttermilk mixture. Stir together just until the combined. Do not over mix.

3. Sprinkle a sheet of plastic wrap lightly with flour. Scrape the dough onto the plastic and spread roughly into a 7-inch circle. Sprinkle the top of  the dough lightly with flour and pat until smooth. Invert the round onto the baking sheet and score the top of the pastry into 8 wedges, using a sharp, flour-dipped knife. Spoon the remaining 1/2 tablespoon sugar into a sieve and sprinkle evenly over the top.

4. Bake for 15 to 17 minutes, or until golden. Cook on the baking sheet on a rack for 10 minutes. Cut into 8 wedges and serve with honey.

Makes 8 servings.

Per Serving (excluding unknown items) : 

184 Calories;
6g Fat (26.8% calories from fat);
4g Protein;
30g Carbohydrate;
4g Dietary Fiber;
39mg Cholesterol;
234mg Sodium.

Exchanges :

0 Lean Meat;
0 Vegetable;
0 Fruit;
0 Non-Fat Milk;
1 Fat;
1/2 Other Carbohydrates.

AuthorNote : Dried Apricots lend a tangy sweetness and a nice kick of fiber to these breakfast treats.

Source : "Sugar Solution Cookbook by the editors of Prevention magazine with Ann Fittante, 2006"
Formatted by : Chupa Babi
* Exported from MasterCook *

Crockpot Diabetic Greek Chicken

Yield: 4-6 servings

Ingredients :

4 Potatoes, unpeeled, quartered
2 pounds Chicken pieces, trimmed of skin and fat
2 large Onions, quartered
1 whole Bulb Garlic, minced
3 teaspoons Dried Oregano
3/4 teaspoon Salt
1/2 teaspoon Pepper
1 tablespoon Olive Oil

Directions :

1. Place potatoes in bottom of slow cooker.
2. Add chicken, onions, and garlic. Sprinkle with seasonings.
3. Top with oil. Cover.
4. Cook on HIGH 5-6 hours, or on LOW 9-10 hours.

Nutritional Information Per Serving (1/6 of recipe) :

Calories: 278,
Fat: 6 g,
Cholesterol: 65 mg,
Sodium: 358 mg,
Carbohydrate: 29 g,
Dietary Fiber: 4 g,
Sugars: 9 g,
Protein: 27 g

Diabetic Exchanges : 

1-1/2 Starch,
2 Vegetable,
2 Lean Meat

Source : "Fix-It and Forget-It Diabetic Cookbook" Via The Diabetic Gourmet Daily Recipe Mailer

Low Fat Creole Chicken and Vegetables

Enjoy the flavor of summer anytime by using frozen bell peppers and frozen okra in this speedy Creole dish. For a filling meal, serve over rice.

Yield:  4 servings (serving size: 1 cup)

Ingredients :

Cooking spray
1 pound Chicken Breast Tenders
2 cups frozen Pepper stir-fry (such as Bird's Eye brand), thawed
1 cup frozen cut Okra, thawed
3/4 cup thinly sliced Celery
3/4 teaspoon Sugar
1/2 teaspoon Salt
1/2 teaspoon dried Thyme
1/4 teaspoon ground Red Pepper
1 (14.5-ounce) can diced Tomatoes, undrained
1/4 cup chopped fresh Parsley
1 tablespoon Butter

Method :

1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
2. Add chicken, cook 3 minutes on each side or until browned.
3. Add pepper stir-fry and next 6 ingredients (through red pepper),stirring to combine.
4. Pour tomatoes over chicken mixture. Bring to a boil.
5. Cover, reduce heat, and simmer 5 minutes.
6. Uncover and cook 3 minutes.
7. Add parsley and butter, stirring until butter melts.

Per Serving :

CALORIES 199 (20% from fat);
FAT 4.4g (sat 1.8g,mono 1.5g,poly 0.5g);
IRON 1.9mg;
CHOLESTEROL 73mg;
CALCIUM 71mg;
CARBOHYDRATE 11g;
SODIUM 550mg;
PROTEIN 28.3g;
FIBER 3.2g

Source : Cooking Light, JANUARY 2006 via myrecipes.com

Slow Cooker Orange-Scented Custard - 2 pts; 13g Carbohydrate; 0g Dietary Fiber;

Ingredients :

1 tablespoon Orange-Blossom Water -- or 1/2 teaspoon Orange Extract
2 cups  fat-free Evaporated Milk
5 Eggs
1/3 Cup Sugar

Preparation Method : 

1. Place all the ingredients into a large bowl. Whisk until smooth. Pour into a 4-quart slow cooker.

2. Cook on low for 8 hours, or until the center looks set and does not jiggle.

AuthorNote: orange blossom water is a common Middle Eastern ingredient that adds a fruity, floral note to this custard.

ChupaNote: Add 1 teaspoon Cinnamon, and 1 pinch Cayenne Pepper for a little more punch.
                              

Per Serving (excluding unknown items) : 

104 Calories;
3g Fat (22.8% calories from fat);
7g Protein;
13g Carbohydrate;
0g Dietary Fiber;
108mg Cholesterol;
94mg Sodium.

Exchanges : 

1/2 Lean Meat;
1/2 Non-Fat Milk;
0 Fat;
1/2 Other Carbohydrates.


Source :  "Everything Healthy Slow Cooker Cookbook by Rachel Rappaport, 2010"
Formatted by : Chupa Babi
* Exported from MasterCook *

Broccoli Seitan Delmonico

Ingredients :

3 Tbs. Vegetable Oil
1 cup finely Chopped Onions
1/2 cup Sliced Mushrooms
1/4 tsp. Sea Salt
1/4 tsp. Nutmeg
6 Tbs. Unbleached Flour
2 tsp. nutritional Yeast

1/2 cup chopped Green Olives, Pimento Stuffed (optional - if you don't use the olives, increase the amount of broccoli and mushrooms)

1/4 cup Cashews
2 cups Soy Milk
2 1/2 cups Broccoli Florets
1 1/2 cups diced Seitan
6 cups Cooked Pasta (linguine, rotelle, shells) or 3-4 cups cooked Rice

Directions :

1. Heat the oil in a medium saucepan. Saute the onions and mushrooms with the salt and nutmeg until the onions are translucent. Stir in the flour and yeast, and cook 3-5 minutes longer. Then add the chopped olives (if using), and set aside.

2. Blend the cashews with 1 cup of soy milk until it makes a smooth paste. (You should be able to feel only a slight gritty texture if you rub the mixture between your fingers.) Add the remaining cup of milk, and blend for a few seconds.

3. Pour the cashew milk over the sauteed onion mixture, and stir until well blended. Cook over medium heat, stirring occasionally, until the sauce thickens. (This would be a good time to begin cooking the pasta, if using pasta.) Steam the broccoli for 2-3 minutes, or until tender but crisp. Add it to the sauce mixture. Finally, stir in the diced seitan. Spoon the broccoli seitan sauce over pasta or rice, and serve hot.

Peppery Oven Fries

Ingredients :

3 tablespoons Grated Parmesan Cheese
1 teaspoon Garlic Powder
1/2 teaspoon Onion Salt
1/4 teaspoon Red Pepper Flakes
1/4 teaspoon Black Pepper
3 medium Potatoes, peeled and cut into ½ -inch wedges
Cooking spray

Method :

1. Preheat oven to 400 F.

2. Combine first 5 ingredients in a large plastic bag. Set aside.

3. Coat potatoes liberally with cooking spray.

4. Place in bag with cheese mixture.

5. Close bag and shake until potatoes are covered with cheese mixture.

6. Arrange potato wedges in a single layer on a jellyroll pan coated with cooking spray.

7. Bake for 35 minutes.

Serves 4.

Per Serving : 

Calories 120 (5% fat)
Fat 1 g (no sat)
Cholesterol 2 mg
Sodium 264 mg
Fiber 2 g
Carbohydrates 26 g
Protein 3 g

Source : The Dallas Morning News Recipe Of The Day Mailer

Low Fat Good Cooking : Fall Apple Hummus - 1 pt

Makes 2 Cups (about 10 three-tablespoon servings)

Ingredients : 

1 can Chickpeas -- rinsed and drained
1 cup Unsweetened Apple sauce -- canned or homemade
1/4  cup plain low fat Yogurt
1 Tbsp Lemon Juice -- freshly squeezed
1 Tbsp Tahini -- (Sesame paste)
1 1/2 tsp  Ground Cumin
1 Garlic Clove -- minced
1/2  tsp Salt

Preparation Method :

1. Place all ingredients in a blender or food processor and combine until hummus reaches desired texture.

2. Keep refrigerated until serving. Serve with pita wedges, fresh Whole Grain Bread, Crackers and/or Raw Vegetables.

Nutritional analysis per 3 Tbsp serving : 

Calories: 77;
Fat: 1.6 g (20%);
Carbohydrate: 13 g (61%);
Fibre: 3 g;
Protein: 3.6 g (19%);
Sodium: 112 mg

AuthorNote: Adults loved the lighter taste of this hummus. Kids liked that it was just slightly sweeter than traditional hummus. Enjoy it with fresh bread or whole grain crackers.

Per Serving (excluding unknown items) : 

98 Calories;
2g Fat (19.3% calories from fat);
5g Protein;
16g Carbohydrate;
4g Dietary Fiber;
trace Cholesterol;
118mg Sodium.

Exchanges :

1 Grain(Starch);
0 Lean Meat;
0 Vegetable;
0 Fruit;
0 Non-Fat Milk;
1/2 Fat.

Source :  "B.C. Tree Fruits"
Formatted by : Chupa Babi
* Exported from MasterCook *

Quinoa with Balsamic Roasted Mushrooms

Serves 6

Mushrooms roasted in a simple oil-free pear balsamic dressing are delicious tossed with quinoa, spinach, green onions and almonds. Serve this dish warm, room temperature or cold, as a side dish or the main event.

Ingredients : 

1/4 cup Balsamic Vinegar
2 teaspoons Dijon Mustard
1 small Pear, peeled, cored and cut into chunks
1 Sarlic Clove, halved
2 pounds Portobello Mushrooms, stemmed and gills scraped out
1 cup red or white Quinoa
3 cups tightly packed Spinach, chopped
4 Green Onions, thinly sliced
1/2 cup Slivered Almonds, toasted
1/8 teaspoon Sea Salt
1/2 teaspoon freshly ground Black Pepper

Method :

1. Preheat oven to 475°F.

2. Put Vinegar, Mustard, Pear and Garlic in a blender with 1/3 cup water and blend until smooth, about 1 minute. Cut mushrooms into chunks and combine in a large mixing bowl with 1/4 cup of the pear balsamic dressing. Spread mushrooms in a single layer on a rimmed baking sheet. Roast mushrooms until tender, stirring occasionally, 20 to 30 minutes. Remove from the oven and let cool slightly.

3. While mushrooms roast, prepare quinoa. In a medium pot, bring 1 3/4 cups water to a boil. Stir in quinoa, cover pot, reduce heat to low and simmer for 15 minutes. Remove pot from heat and set aside, covered, 10 minutes more. Uncover and fluff quinoa with a fork.

3. Combine Mushrooms, Quinoa, Spinach, Green Onions, Almonds, Salt, Pepper and 1/2 cup more Pear balsamic dressing in a large, wide serving bowl. Stir to mix well. Serve with remaining dressing on the side.

Nutrition

Per Serving : 

280 calories (60 from fat),
7g total fat,
0g saturated fat,
0mg cholesterol,
120mg sodium,
43g total carbohydrate (7g dietary fiber, 9g sugar),
12g protein

Source : Fat Free Vegan