Braeburn Apple Brown Rice Salad

Makes 6 servings.

Salad:

3 Braeburn apples
2 T Lemon juice
3-1/2 c Cooked quick brown rice
3 Skinless, boneless chicken breast halves, cooked and cut into chunks
1 Red bell pepper (medium), seeded, trimmed, and chopped
1/4 c Green onion, sliced

Vinagrette:

3 T Olive oil
1/4 c Parsley, chopped
3 T Rice vinegar
2 t Dijon-style mustard
2 cloves Garlic
1 t Sugar
1/2 t Salt
Black pepper to taste

Directions :

1. Whisk together vinaigrette ingredients until well combined.
2. Core apples and cut into 1 inch chunks.
3. Gently toss with lemon juice.
4. Combine with remaining ingredients and chill until ready to serve.

Diabetic High-Fiber Wheat Bran And Oats Pancakes

Yield: 6 servings

Ingredients :

1 Cup Buttermilk (Or Skim Milk With 1 Tablespoon Lemon Juice)

2/3 Cup Slow-Cooking Rolled Oats

1/2 Cup Unprocessed Wheat Bran

2 Egg Whites Or 1 Egg

1/4 Cup Whole-Wheat Flour, Preferably Stone Ground

1 Teaspoon Fructose

1/8 Teaspoon Salt

3/4 Teaspoon Baking Soda

Vegetable Oil Or Vegetable Oil Cooking Spray

Directions :

1. Combine milk, oats, and bran in a large bowl. Let stand until rolled oats soften. Add egg and blend.

2. Mix in flour, fructose, salt, and baking soda. Grease a griddle or frying pan with a little vegetable oil or vegetable oil spray and set over medium-high heat. 

3. Pour about 1/4 cup batter into the pan and cook for about 3 minutes or until bubbles form on top and the edges begin to look dry.

4. Turn the pancake with a spatula and cook for 1 to 2 minutes, or until golden brown and cooked through.

5. Repeat with the remaining batter. Serve hot with unsweetened jam or syrup.

Nutritional Information Per Serving (1 pancake):

Glycemic Index: 52, 

Glycemic Load: 7, 

Calories: 82,

Protein: 4 g, 

Carbohydrate: 14 g, 

Dietary Fiber: 2 g, 

Fat: 1 g,

Saturated Fat: Less than 1 g, 

Cholesterol: 33 mg, 

Sodium: 202 mg

Diabetic Exchanges: 

1 Starch

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

Weight Watchers Tex-Mex Breakfast Scramble

Serves 4

Ingredients :

2 Cups Cholesterol-Free Egg Product
1 Cup Breakstone's Or Knudsen Lowfat Cottage Cheese
1 Cup Chopped Green Pepper
1/2 Cup Chopped Onion
1/2 Cup Kraft 2% Milk Shredded Reduced Fat Mild Cheddar Cheese
1/2 Cup Taco Bell Home Originals Thick 'N Chunky Salsa

Directions :

1. Beat egg product and cottage cheese in small bowl with wire whisk until well blended.

2. Spray medium nonstick skillet with no stick cooking spray.

3. Add green pepper and onion; cook on medium-high heat 2 to 4 minutes or until tender, stirring occasionally.

4. Add egg product mixture and cheddar cheese.

5. Reduce heat to medium.

6. Cook 8 to 10 minutes or until set, stirring frequently.

7. Serve topped with salsa.

Nutritional Analysis :

Calories 160
Total fat 3.5 g
Saturated fat 2.5 g
Cholesterol 15 mg
Sodium 700 mg
Carbohydrate 10 g
Dietary fiber 2 g
Sugars 5 g
Protein 20 g

3 WW Points


Source : Kraft

Sweet 'n' Sour Beet Salsa

Ingredients :

31 Ounces  Aunt Nellie's Ruby Red Sweet And Sour Harvard Beets -- (2 Jars) Rinsed, Drained And Chopped, Or Pickled Beets
11 1/2  Ounces  Mandarin Oranges -- (1 Can) Peeled And Diced, Or 2 Medium Oranges
4 Tablespoons  Chopped Scallions
4 Tablespoons  Minced Cilantro
2 Tablespoons  Fresh Lime Juice
2 Teaspoons  Minced Fresh Ginger
1/2 Teaspoon  Salt

Preparation Method :

1. In a medium bowl, combine all ingredients; blend gently.

2. Cover and refrigerate for about 30 minutes for flavors to develop.

Serves 32

Nutrition Facts Per Tablespoon:

9 calories,
0 g fat,
0 g saturated fat,
0 mg cholesterol,
2 g carbohydrates,
0 g protein,
29 mg sodium,
0 g fiber

Per Serving (excluding unknown items): 

22 Calories;
trace Fat (1.5% calories from fat);
trace Protein; 5g
Carbohydrate; 1g
Dietary Fiber; 0mg
Cholesterol; 106mg
Sodium.

Exchanges: 

1/2 Grain(Starch);
0 Vegetable;
0 Fruit.

Source: Chicago Sun Times
Formatted by : Chupa Babi
* Exported from MasterCook *

Fresh Strawberry Pie

Ingredients :

4 C. Fresh Strawberries, Cut In Quarters Lengthwise

1-1/3 C. Apple Juice Concentrate

1 Tsp. Vanilla

3/4 C. Chopped Fresh Strawberries

Pinch Of Salt (Optional)

6 Tbs. Cornstarch

Directions : 

1. Wash and stem 3 pints of strawberries.

2. Cut 4 c. of berries lengthwise into quarters and set aside.

3. Chop another 3/4 c. of berries and put into blender.

4. Add remaining ingredients and blend on high for 15-20 seconds.

5. Pour into saucepan. Cook on medium-high, stirring constantly until thick.

6. Remove from heat and gently fold in berries with a rubber spatula.

7. Place in baked 9? pie shell and shape.

8. Chill.

9. Top with soy whipped cream (optional) or additional fresh strawberries prepared in the following manner: Cut berries lengthwise in 1/8? slices. 

10. Place slices side by side covering top of pie with concentrated circles. Put a whole strawberry in the center Glaze with Berry Shiny Glaze

Spicy Chipotle Rice

Ingredients :

6 Slices Bacon, Diced

1 Medium Yellow Onion, Chopped

3 Cups Long Grain Rice

3 14 1/2-Ounce Can Vegetable Broth Or Homemade

1/2 Cup Water

3 Chipotle Chiles In Adobe Sauce, About 1/4 Of A 7-Ounce Can, Diced

3/4 Teaspoon Salt

1/3 Cup Chopped Fresh Cilantro

2 Green Onions, Chopped, Some Green Tops Included

Directions :

1. In deep, heavy saucepan saute bacon with onion until onion is slightly tender, about 4 minutes. 

2. Stir in rice, cook and stir to coat well. Add broth, water, chiles and salt. 

3. Bring to a boil, cover, lower heat and simmer for 20 minutes or until rice is tender and liquid is absorbed.

4. Remove from heat and fluff gently with fork. Garnish with cilantro and green onion.

Serves 10 to 12.

Nutritional Ananlysis :

Calories 220, 

Protein 6 g, 

Fat 2 g, 

Sodium 530 mg, 

Cholesterol 5 mg.

Brown Rice with Squash and Chickpeas

Ingredients :

4 Teaspoons  Olive Oil
1 Medium  Onion -- Halved And Thinly Sliced
3 Large  Garlic Cloves -- Minced
1 Tablespoon  Grated Fresh Ginger
2 1/2 Cups  Water
1 Cup  Brown Rice
1/2 Cup  Lentils
3/4 Teaspoon  Salt
15 Ounces  Canned Chickpeas -- (1 Can) Rinsed And Drained
2 Cups  Frozen Cubed Butternut Squash
2 Bunches  Broccoli Rabe -- Trimmed And Cut Into 2-Inch Pieces
1/4 Teaspoon  Red Pepper Flakes -- To 1/2 Teaspoon

Method :

1. Heat 2 tablespoons of the oil in a large deep skillet over medium heat. Add the onion. Cook, stirring frequently, for 8 minutes, or until the onion is lightly browned. Add half of the garlic and the ginger. Cook for 1 minutes, stirring constantly. Add the water, rice, lentils, and 1/2 teaspoon of the salt. Bring to a boil. Cover and reduce the heat, and simmer for 30 minutes. Stir in the chickpeas and squash. Cover and cook for 15 to 20 minutes longer, or until the rice is tender.

2. Meanwhile, bring a large pot of water to a boil. Stir in the broccoli rabe and cook for 2 minutes. Drain, reserving 1/4 cup of the cooking water.

3. In the same pot, heat the remaining 2 teaspoons oil over low heat. Add the red pepper flakes and the remaining garlic. Cook, stirring constantly, for 1 minutes, or until the garlic is sizzling but not brown. Add the broccoli rabe and the remaining 1/4 teaspoon salt. Cook, stirring occasionally, for 10 to 12 minutes, or until the broccoli rabe is tender, adding the reserved cooking water if necessary. Serve the rice topped with the broccoli rabe.

AuthorNote :

Chickpeas get high marks for fiber. One-half cup of these buff-colored legumes has 7 grams of fiber. This delicious recipe combines chickpeas with brown rice and lentils, which means you get a triple dose of blood sugar balancing benefits.

Per Serving (excluding unknown items):

337 Calories;
5g Fat (12.8% calories from fat);
13g Protein;
63g Carbohydrate;
11g Dietary Fiber;
0mg Cholesterol;
491mg Sodium. 

Exchanges:

4 Grain(Starch);
1/2 Lean Meat;
1/2 Vegetable;
1 Fat.

Source : "Sugar Solution Cookbook by the editors of Prevention magazine and Ann Fittante, 2010"
Formatted by : Chupa Babi
* Exported from MasterCook *

Basic Pork Rib Rub

Ingredients :

4 Tbs. Pickling Salt

2 Tbs. Garlic Powder

2 Tbs. Onion Powder

2 Tbs. Paprika

1 tsp. ground Thyme

1 tsp. ground Sage

1 tsp. ground Bay Leaf

1 tsp. Celery Seed

1 tsp. Black Pepper

Directions :

1. Sprinkle seasonings on the ribs and rub. Refrigerate for 1-5 hours.

2. Prepare the grill for long-term, low-temp cooking. Baste the ribs with the basting sauce and let them dry while they reach room temperature.

3. Baste again and place on the grill. Baste and turn at 30-minute intervals for 5-8 hours until tender.

4. Do not let the temperature rise above 225 for extended periods.

5. Finish off with your favorite barbecue or finishing sauce.

6. Apply when the ribs are done and coals are cooler.

Carrot and Parsnip Soup

Ingredients :

1 Tbsp. Unsalted Butter

1 Medium Onion, Peeled And Chopped

1 Celery Stalk, Trimmed And Diced

5 To 6 Medium Carrots, Peeled And Cut Into 1/4 Inch Dice

6 To 7 Medium Parsnips, Peeled And Cut Into 1/4 Inch Dice

1 Medium Potato Peeled And Cut Into 1/4 Inch Dice

1 Quart Vegetable Stock

Salt

Freshly Ground Pepper

2 Or 3 Sprigs Of Dill

Snipped Fresh Dill

Method :

1. Combine the butter and onion in a heavy 3-quart saucepan, cover, and place over low heat.

2. Cook for 5 minutes, or until the onion is translucent.

3. Add the celery, carrots, parsnips, potato, stock, salt and pepper to taste, and the sprigs of dill and bring to a boil over moderate heat. Cover, lower the heat, and simmer the soup for 20 to 25 minutes, or until the vegetables are soft.

4. Remove and discard the dill sprigs.

5. Serve with snipped fresh dill sprinkled over each serving.

To make the soup creamier alter the recipe using these instructions (this is the way I like the soup):

Use the same ingredients, but instead of dicing the celery, carrots, parsnips, and potato, slice them with the medium blade of a food processor. Cook according to directions.

When the vegetables are tender, strain them, reserving the broth. Remove the dill sprigs and puree the vegetables in the food processor fitted with the steel blade, adding about 1/2 cup of the broth while the machine is running.

Return the puree to the remaining broth and whisk to blend well. Reheat, if necessary, and serve sprinkled with snipped dill.

Makes 4 servings.

Nutritional Analysis :

Calories 188,

Fat 3.4 g,

Carbs 36 g,

Protein 6 g,

Fiber 7.2 g.

Points 3.

Double Cherry - Cornmeal Tea Bread

Ingredients :

3 Tablespoons Dried Cherries

1 1/3 Cups Whole Grain Pastry Flour

2/3 Cup Yellow Cornmeal

1 Teaspoon Baking Powder

1/2 Teaspoon Baking Soda

1/4 Teaspoon Salt

2/3 Cup Sugar

1/3 Cup Plain Low Fat Yogurt

1/4 Cup Unsweetened Applesauce

2 Tablespoons Butter -- Melted

1 Egg

1 Tablespoon Grated Orange Peel -- Or Lemon Peel

1 Cup Fresh Cherries -- Pitted And Quartered

Directions :

1. Preheat the oven to 350F. Coat an 8 1/2 x 4 1/2-inch loaf pan with cooking spray. In a small dish, combine the dried cherries with enough hot water to cover. Let stand for 10 minutes, or until softened.

2. Meanwhile in a medium bowl, whisk together the flour, cornmeal, baking powder, baking soda, and salt until blended. In a medium bowl, whisk together the sugar, yogurt, applesauce, butter, egg, and orange or lemon peel until well blended. Drain the cherries well and coarsely chop. Stir the fresh and dried cherries into the yogurt mixture. Add the flour mixture in 2 additions, stirring just until well combined. Scrape the batter into the prepared pan.

3. Bake for 55 minutes, or until a wooden pick inserted into the center comes out clean. Cool in the pan on a rack for 10 minutes. Turn out the rack an cool completely.

Makes 12 servings

Per Serving (excluding unknown items):

164 Calories;

3g Fat (15.5% calories from fat);

3g Protein;

32g Carbohydrate;

3g Dietary Fiber;

23mg Cholesterol;

169mg Sodium.

Exchanges:

1/2 Grain(Starch);

0 Lean Meat;

1/2 Fruit;

0 Non-Fat Milk;

1/2 Fat;

1 Other Carbohydrates.

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

Formatted by : Chupa Babi

* Exported from MasterCook *

Malay Chile Jam

Ingredients :

1 Small Onion -- Quartered And Thinly Sliced

1/2 Cup Sugar

1/3 Cup Minced Seeded Medium-Hot Chiles -- Such As Jalapeños Or Serranos

1/4 Cup Minced Red Bell Pepper

1/4 Cup Water

1/4 Lemon -- Cut Into 2 Wedges And Seeded

1 Pinch Salt -- Large Generous Pinch

Preparation Method :

1. Combine all of the ingredients in a medium saucepan and bring to a boil.

2. Cook over moderate heat, stirring often, until the jam thickens and registers 210° on a jelly thermometer, about 12 minutes.

3. Discard the lemon wedges.

4. Pour the jam into a clean jar or container and refrigerate for up to 2 weeks.

5. Warm the jam slightly in the jar set in a saucepan of gently simmering water before serving.

Makes 1/2 cup (8 one-tablespoon servings)

Per Serving (excluding unknown items):

56 Calories;

trace Fat (0.8% calories from fat);

trace Protein; 14g

Carbohydrate;

trace Dietary Fiber; 0mg

Cholesterol; 18mg Sodium.

Exchanges:

1/2 Vegetable;

0 Fruit; 0 Fat;

1 Other Carbohydrates.

Recipe By : Jenna Holst

Source : "Food & Wine, May 1998"

Formatted by : Chupa Babi

* Exported from MasterCook *

Weight Watchers Low Fat Low Carb Garlicky Shrimp

Yield: 8 to 10 servings

Ingredients :

2 Tablespoons Butter

1 Tablespoon Vegetable Oil

4 Garlic Cloves, Minced

1/4 Cup Chopped Fresh Parsley

1/4 Teaspoon Salt

1 Pound Large Shrimp (24 To 30 Count), Peeled And Deveined

1 Tablespoon Fresh Lemon Juice

Directions :

1. In a large skillet, heat the butter and oil over medium heat.

2. Add the garlic, parsley, salt, and shrimp, and saute for 1 to 2 minutes.

3. Drizzle with the lemon juice and continue cooking until the shrimp are pink. Serve immediately.

Nutritional Information Per Serving (3 shrimp):

Calories: 72,

Fat: 4 g,

Cholesterol: 71 mg,

Sodium: 166 mg,

Carbohydrate: 1 g,

Dietary Fiber: 0 g,

Sugars: 0 g,

Protein: 7 g

Diabetic Exchanges:

1 Very Lean Meat,

1 Fat

2 Weight Watcher Points

Source : "Mr. Food Every Day's a Holiday Diabetic Cookbook"

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