Diabetic Southwestern Chicken Salad

Ingredients :

Salad:

1 Cup Cooked Corn Kernels

1 Cup Diced Tomatoes

1 Cup Green Peas, Frozen And Thawed

1/2 Cup Each Sliced Red And Green Pepper

1/3 Cup Canned Black Beans, Drained

2 Cups Cooked, Cubed Chicken Breast

Dressing:

1 Tablespoon Olive Oil

1/4 Cup Lime Juice

2 Teaspoons Cumin

1 Tablespoon Chopped Cilantro

2 Teaspoons Chili Powder

1 Teaspoon Oregano

Directions :

1. Combine all salad ingredients.

2. In a blender or food processor, blend all dressing ingredients.

3. Toss the dressing with the salad and serve.

Nutritional Information Per Serving (1 cup):

Calories: 181, 

Fat: 6 g, 

Cholesterol: 42 mg, 

Sodium: 94 mg,

Carbohydrate: 16 g, 

Dietary Fiber: 4 g, 

Sugars: 4 g, 

Protein: 17 g

Diabetic Exchanges : 

2 Very Lean Meat, 

1 Starch, 

1/2 Monounsaturated Fat

Source : "200 Healthy Recipes in 30 Minutes or Less!" via The Diabetic Gourmet Daily Recipe Mailer

Thai Spring Roll Sauce

Ingredients :

2 1/2 Cups  Water

1 Cup  Sugar

1 Tablespoon  Sake

3 Tablespoons  Rice Wine Vinegar

2 Teaspoons  Fresh Ginger -- Finely Grated

1/2 Cup  Carrots -- Fine Julienne

1 Teaspoon  Hot Pepper Flakes -- Or To Taste

2  Teaspoons  Garlic -- Finely Chopped

1/2  Teaspoon  Soy Sauce

Preparation Method :

1. Mix 2 cups of the water with the sugar, and boil until caramelized. Deglaze with the sake and rice wine vinegar.

2. Add ginger, carrots, pepper seeds, and garlic, and let the mixture reduce over low heat for approximately 2 minutes.

3. Add 1/2 cup water, verify the seasoning and add the soy sauce.

Makes 2 /2 cups (10 one quarter cup servings)

Per Serving (excluding unknown items): 

84 Calories; 

trace Fat (0.2% calories from fat); 

trace Protein; 

21g Carbohydrate; 

trace Dietary Fiber; 

0mg Cholesterol; 

22mg Sodium.  

Exchanges : 

0 Grain(Starch); 

0 Vegetable; 

1 1/2 Other Carbohydrates.

Source : Cooking with Foods that Fight Cancer by Richard Beliveau & Denis Gingras, 2007

Formatted by : Chupa Babi

Green Tea Marinated Cucumbers

Here the green tea works with sesame oil and rice wine vinegar as a low-oil dressing. This is a good relish with hot rice and grilled beef or tofu.

Green Tea Vinaigrette:

1 Teaspoon Sesame Oil

1 Teaspoon Soy Sauce

2 Tablespoons Rice Wine Vinegar

1 Cup Strong Celestial Seasonings Authentic Green Tea

1 Teaspoon Toasted Sesame Seeds

1 Teaspoon Shredded, Dried Seaweed, If Available, Or 1 Dash Hot

Pepper Sauce

3 Small Cucumbers, Sliced Into Chunks

Directions :

1. To make green tea, pour hot but not boiling water over teabags and steep for five minutes. 

2. Use one teabag for every 8 ounces (1 cup) of hot water. 

3. Whisk together vinaigrette ingredients, and toss with cucumbers. 

4. Cover and marinate for at least 2 hours before serving.

Creamy Spinach Pasta

Ingredients :

10 Ounces  Spinach Spaghetti
6  Ounces  Spinach Leaves, Whole -- One Bag
1  Cup  Fresh Basil Leaves
1/2 Teaspoon  Garlic -- Minced
1 Cup  Tofu, Silken, Mori-Nu Lite
2/3 Cup  Vegetable Broth
1 1/2  Cups  Halved Cherry Tomatoes
1 Dash  Freshly Ground Black Pepper -- To Taste

Preparation Method :

1. Bring a large pot of water to a boil. Add the pasta and cook according to package directions. Just before the pasta is done, add the spinach and cook until wilted, 30 to 45 seconds.

2. Meanwhile, place the basil and garlic in a food processor and process just until chopped. Add the tofu and the salt. Process until smooth. Place in a saucepan with the vegetable broth and heat gently-do not boil.

3. Drain the fettuccine and spinach. Place in a serving bowl, pour the tofu mixture over the pasta and toss well to mix. Sprinkle the cherry tomatoes over the pasta and season with pepper.

NOTES : Recipe Hint:  

To make this dish a little spicier, add a dash or two of Tabasco sauce to the tofu mixture. If you are a real spinach lover, use two bags of the baby spinach leaves instead of one.

Per Serving : 

331 Calories; 

2g Fat (6.4% calories from fat); 

15g Protein; 

62g Carbohydrate; 

10g Dietary Fiber; 

trace Cholesterol; 

373mg Sodium.  

Exchanges : 

4 Grain(Starch); 

1/2 Vegetable; 

0 Fat.

* Exported from MasterCook *

Raspberry Mirepoix

Ingredients :

1/4 cup  Diced Celery

1/4  cup  Diced Carrots

3  tablespoons  Finely Chopped Green Onions

1/4 cup  Water

1/8 teaspoon  Bouillon Granules -- 'chikn' or veg

1 teaspoon  Cornstarch

1/8 teaspoon  Minced Gingerrot

1/4 cup  Unsweetened Orange Juice

1 1/2  teaspoons  Raspberry Vinegar

Preparation Method :

1. Combine celery, carrots, green onions, water & bouillon granules in a saucepan. 

2. Bring mixture to a boil; cover, reduce heat and simmer 5 mins OR until vegetables ae crisp-tender. 

3. Combine cornstarch, gingerroot, orange juice and raspberry vinegar; stir into the vegetable mixture. 

4. Cook over medium heat, stirring constantly, until mixture boils. 

5. Cook an additional minute, stirring constantly.

Makes 1 cup (8 two-tablespoon servings)

Per Serving (excluding unknown items): 

8 Calories; 

trace Fat (3.7% calories from fat); 

trace Protein; 

2g Carbohydrate; 

trace Dietary Fiber; 

trace Cholesterol; 

11mg Sodium.  

Exchanges : 

0 Grain(Starch); 

0 Lean Meat; 

0 Vegetable; 

0 Fruit; 

0 Fat; 

0 Other Carbohydrates.

Source : "recipes3K.com"

Formatted by : Chupa Babi

* Exported from MasterCook *

Tahini Yogurt Potato Salad

Ingredients :

3 1/3  Pounds  Fingerling Potatoes -- Washed Or Baby Red Potatoes
1/2  Cup  Low-Fat Natural Yoghurt
2  Tablespoons  Fresh Lemon Juice
2  Teaspoons  Honey
2  Teaspoons  Tahini -- (Sesame Paste)
6  Green Shallots -- Ends Trimmed, Thinly Sliced Or Green Onions
1/4 Cup  Chopped Fresh Mint

Preparation Method :

1. Place the potatoes in large saucepan of cold water. Bring to the boil over high heat. Reduce heat to medium and simmer for 12-15 minutes or until just tender. Drain. Set aside to cool.

2. Meanwhile, combine the yoghurt, lemon juice, honey and tahini in a small bowl.

3. Cut the potatoes into thick slices and place in a serving bowl. Add the dressing, shallot and mint and gently toss until just combined. Season with salt and pepper. Serve immediately.

Notes & Tips :

You can prepare this recipe to the end of step 2 up to 3 hours ahead. Store in separate airtight containers in the fridge. Continue from step 3 up to 30 minutes ahead.

"Turn an old favourite into a waist-friendly Middle Eastern delight by mixing the sesame flavours of tahini with low-fat natural yoghurt."

Per Serving (excluding unknown items) : 

178 Calories; 

1g Fat (5.5% calories from fat); 

5g Protein; 

38g Carbohydrate; 

4g Dietary Fiber; 

1mg Cholesterol; 

26mg Sodium.  

Exchanges : 

2 Grain(Starch); 

0 Lean Meat; 

0 Vegetable; 

0 Fruit; 

0 Non-Fat Milk; 

0 Fat; 

0 Other Carbohydrates.

Source : "Good Taste - December 2006, Page 110"

Formatted by : Chupa Babi

* Exported from MasterCook *

Diabetic Crispy Oven-Fried Fish

Yield: 4 servings

Ingredients :


Sauce :

1/4 Cup Nonfat Or Light Mayonnaise
1 Tablespoon Finely Chopped Capers
2 Teaspoons Finely Chopped Onion

Rest of Recipe :

4 Cod, Orange Roughy, Flounder, Or Other White Fish Fillets (5 Ounces Each)
1/4 Cup Plus 2 Tablespoons Fat-Free Egg Substitute
1/4 Cup Plus 2 Tablespoons Finely Ground Special-K Cereal Crumbs
1/4 Cup Grated Parmesan Cheese
1/2 Teaspoon Dried Italian Seasoning
Olive Oil Cooking Spray

Directions :

1. Preheat oven to 450 degrees F.

2. To make the sauce, combine all of the sauce ingredients in a small bowl and stir to mix well.

3. Set aside.

4. Rinse the fish with cool water and pat it dry with paper towels.

5. Set aside.

6. Place the egg substitute in a shallow dish.

7. Place the cereal crumbs, Parmesan cheese, and Italian seasoning in another shallow dish and stir to mix well.

8. Dip the fish pieces first in the egg substitute and then in the crumb mixture, turning to coat both sides well.

9. Coat a medium-sized baking sheet with the cooking spray and arrange the fish fillets on the sheet.

10. Spray the tops lightly with the cooking spray and bake for 12 to 15 minutes, until the outside is crisp and golden and the fish flakes easily with a fork.

11. Serve hot, accompanied by the sauce.

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

Calories: 194,
Carbohydrate: 9 g,
Cholesterol: 65 mg,
Fat: 3 g,
Saturated Fat: 1.2 g,
Fiber: 0.4 g,
Protein: 31 g,
Sodium: 457 mg,
Calcium: 106 mg

Diabetic Exchanges : 

3 Very Lean Meat,
1/2 Starch

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

Simple Persian Spice Mixture - Advieh

Ingredients :

1 Teaspoon  Ground Cinnamon
1/4 Teaspoon  Ground Cardamon
1/4 Teaspoon  Ground Cloves
1/4 Teaspoon  Ground Ginger

Preparation Method :

Mix everything together & store in jar w/tight cover for use when needed.

Makes 1 3/4 teaspoons

AuthorNote : The Chinese have a mix called five-spice and Indians have garam masala. The Persian advieh is an aromatic mixture that can be heightened by doubling amount of ginger. I prefer proportions given here, which are balanced & will intensify herb flavor in various dishes to which it is added.

Per Serving (excluding unknown items) : 

11 Calories;
trace Fat (15.2% calories from fat);
trace Protein;
3g Carbohydrate;
2g Dietary Fiber;
0mg Cholesterol;
2mg Sodium.

Exchanges : 

0 Grain(Starch);
0 Fat.

Source : "Chef2Chef"
Formatted by : Chupa Babi

A Simple Mexican Salad

Ingredients :

2 Cucumbers

2 Oranges

1 Lemon Or Lime (The Juice)

1/2 Teaspoon Chili Powder

1/2 Teaspoon Salt

Instructions :

1. Wash the cucumbers, oranges and lemon or lime under cold running water.

2. Slice the cucumbers.

3. Peel and cut the oranges into small pieces.

4. Place cucumber and oranges in a medium size bowl.

5. Add chili powder, lemon or lime juice and salt.

This low-carb salad is easy to make and great on its own or as a precursor to the main meal.

Nutritional Information :

60 Calories; 

14g Total Carbohydrates; 

0g Total Fat; 

0g Saturated Fat; 

0 mg Cholestrol;

2g Protein; 

240 mg Sodium; 

3 g Fiber

Source : dLife via the USDA Food Stamp Nutrition Education Program

Roasted Red Pepper Sorbet

Ingredient :

1/4 Pound  Red Bell Peppers

2 Shallots -- Roughly Chopped

1/4 Cup  Water

1/4 Cup  Sugar

1 Teaspoon  Dried Thyme

1/2 Teaspoon  Salt -- Or To Taste

2 Drops  Tabasco Sauce -- Or To Taste

1/4 Cup  Lemon Juice -- Freshly Squeezed

To Serve: -- Small Arugula Leaves With Stems

Preparation Method :

1. Coat pepper skins with oil, broil on a foil lined baking sheet skin side up, for 10 minutes or until charred. Enclose completely in the foil for 10 minutes. Peel and discard the skin, seeds and ribs.

2. In a small saucepan bring water to boil, whisk in sugar to dissolve then puree in food processor with roasted peppers, thyme, salt and Tabasco until smooth. Add lemon juice, pour mixture into a shallow pan or dish and freeze until firm. Puree again in processor then freeze again.

3. Chill serving plates in freezer.

4. When ready to serve make quenelles by forming tapered oval shapes using 2 tablespoons transferring the mixture from one spoon to the other until it resembles a carrot shape. Put on a chilled plate, add arugula leaves to resemble tops of carrots and serve.

Makes approximately 3/4 cup (Serves 4 - 6  two to three-tablespoon servings)

Per Serving (excluding unknown items) : 

50 Calories; 

trace Fat (1.0% calories from fat); 

trace Protein; 13g 

Carbohydrate; 1g 

Dietary Fiber; 0mg 

Cholesterol; 215mg 

Sodium.  

Exchanges : 

0 Grain(Starch); 

1/2 Vegetable; 

0 Fruit; 

0 Fat; 

1/2 Other Carbohydrates.

Source : "www.finedinings.com"

Formatted by : Chupa Babi

* Exported from MasterCook *