How To Live With Diabetes

Kick-off Kabobs will start your game-day party with a first
down. Approximately 60 percent of sports fans said that
their tailgating recipes must be quick and easy on game-day.
Whether your team is six or 20 people, you can feed your
squad in just 30 minutes with these quick-and-easy pork kabobs.

2 lb boneless pork chops, cut into 1-inch cubes
1 cup fat-free Italian salad dressing
2 Tbsp dried red pepper flakes
1 Tbsp fennel seed
1 large red bell pepper, cut into 1-inch pieces
1 large green bell pepper, cut into 1-inch pieces
1 large onion, cut into 1-inch pieces
24 (6-inch) wooden skewers (soak in water for 30 minutes before using

Place pork cubes in resealable plastic bag; add salad dressing, red
pepper flakes and fennel seed. Seal bag; refrigerate for at least
1 hour to overnight to marinate pork. When ready to cook, thread pork,
peppers and onion on skewers. Discard marinade. Place kabobs on greased
broiler pan and broil 5 inches from heat, or grill over medium-hot
coals, for about 5 minutes per side.

Tailgate Tip:
If tailgating at the stadium, thread pork and vegetables on skewers
at home, and store in plastic containers in a portable cooler until
ready to grill.

Makes 24 appetizers
Nutrition per Serving:
70 Calories, 9g Protein, 2g Fat, 135mg Sodium, 25mg Cholesterol,
0g Saturated Fat, 2g Carbs

From: Jackie Mills, MS, RD, Cooking Light, JANUARY 2008
Let the steak stand while you heat the topping. Fill out the meal
with orzo, and garnish with fresh cilantro sprigs, if desired.
Yield: 4 servings
Serving size: 3 ounces meat and about 1/3 cup topping

1 1/4 tsp ground cumin, divided
3/4 tsp salt, divided
1/8 tsp ground red pepper
1 (1-lb) flank steak, trimmed
Cooking spray
1 tsp olive oil
1 tsp bottled minced garlic
1 jalapeno pepper, seeded and minced (about 1 Tbsp)
2 cups grape or cherry tomatoes, halved
1/4 cup chopped fresh cilantro

Preheat broiler.

Combine 1 teaspoon cumin, 1/2 teaspoon salt, and red pepper; sprinkle
evenly over steak. Place steak on a broiler pan coated with cooking
spray; broil 10 minutes or until desired degree of doneness, turning
once. Cut steak diagonally across grain into thin slices.

Heat oil in a large nonstick skillet over medium heat. Add garlic and
jalapeno to pan; cook 1 minute. Add remaining 1/4 teaspoon cumin,
remaining 1/4 teaspoon salt, and tomatoes to pan; cook 3 minutes or
until tomatoes begin to soften. Remove from heat; stir in cilantro.
Serve tomato topping with steak.

Yield: 4 servings
Serving size: 3 ounces meat and about 1/3 cup topping
Nutrition per Serving:
194 Calories, 37% from fat, 7.9g Fat, 2.5g Sat, 3.1g Mono, 0.5g Poly,
25.3g Protein, 4.3g Carbs, 1.2g Fiber, 37mg Cholesterol,
2.4mg Iron, 514mg Sodium, 38mg Calcium

Ingredients:

1/2 tsp salt
1/2 tsp pepper
4 cube steaks (about 4 oz each), all visible fat discarded
2 tbsp all-purpose flour
vegetable oil spray
3 tsp canola oil, divided use
1/3 c chopped shallots or sweet onion, such as Vidalia or Walla Walla
8 oz button, cremini (brown), or mixed exotic mushrooms, sliced
2 medium garlic cloves, minced
1/2 c fat-free, no-salt-added beef broth

Directions:

Sprinkle the salt and pepper over the steaks. Put the flour in a shallow dish or bowl. Dredge the steaks in the flour, patting and turning until all the flour adheres to the steaks. Heat a 12-inch nonstick skillet over medium-high heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Pour 2 teaspoons oil into the skillet and swirl to coat the bottom. When the oil is hot, cook the steaks, uncovered, for 3 minutes on each side, or until golden brown on the outside and pink in the center. Place the steaks on an ovenproof platter. Cover with aluminum foil. Set the oven at 200 degrees. Put the platter in the oven. Pour the remaining 1 teaspoon oil into the skillet. Swirl to coat. Reduce the heat to medium. Cook the shallots for 2 minutes, stirring occasionally. Stir in the mushrooms and garlic. Cook for 5 minutes, stirring occasionally. Stir in the broth. Reduce the heat and simmer, uncovered, until the sauce thickens, about 5 minutes. To serve, put the steaks on plates. Spoon the mushroom sauce over the steaks.

Makes 4 Servings.

Dietary Exchanges: 3 Lean Meat, 1/2 Carbohydrate

Nutrients Per Serving:
208 Calories
79 Calories from Fat
9 g Total Fat
1.9 g Saturated Fat
1.3 g Polyunsaturated Fat
4.3 g Monounsaturated Fat
9 g Total Carbohydrate
1 g Dietary Fiber
2 g Sugars
23 g Protein
64 mg Cholesterol
344 mg Sodium

Ingredients:

1 tsp paprika
1 tsp dried sage or thyme, crumbled
1/4 tsp salt
1/4 tsp pepper
4 boneless center-cut pork chops, about 1/2 inch thick (about 4 ounces each), all visible fat discarded
vegetable oil spray
2 large yellow or sweet onions, such as Vidalia or Walla Walla, thinly sliced
4 tbsp low-fat, low-sodium chicken broth, divided use
1 tbsp Dijon mustard (regular or hot)

Directions:

Sprinkle the paprika, sage, salt and pepper over the pork chops. Heat a large nonstick skillet over medium heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Cook the pork for 4 minutes on each side. Put the pork on a plate. Set aside. Separate the onion slices into rings. Put the onions in the skillet. Stir in 1 tablespoon broth. Cook, covered for 5 minutes. Stir well. Cook, uncovered for 5 minutes, or until the onions are golden brown, stirring once. Stir in the remaining 3 tablespoons broth and mustard. Place the pork on the onions. Cook, uncovered, for 5 minutes, or until the onions are tender and the pork no longer is pink in the center. To serve, place the pork on plates. Spoon the onions over the pork.

Makes 4 Servings.

Dietary Exchanges: 3 Lean Meat, 2 Vegetable

Nutrients Per Serving:
214 Calories
65 Calories from Fat
7 g Total Fat
2.5 g Saturated Fat
0.7 g Polyunsaturated Fat
3.1 g Monounsaturated Fat
11 g Total Carbohydrate
2 g Dietary Fiber
8 g Sugars
26 g Protein
69 mg Cholesterol
296 mg Sodium

Directions:

1. Rub pork with 1 teaspoon chili powder and the garlic powder; place in baking pan. Bake in pre-heated 425°F oven until pork is well browned and juices run clear, 30 to 40 minutes. Let stand 10 to 15 minutes. Cut into 2 to 3 inch slices; shred slices into bite-size pieces with a fork.
2. Spray medium saucepan with cooking spray; heat over medium heat until hot. Saute onion and garlic until tender, about 5 minutes. Add remaining ingredients, except Equal®, salt, pepper, and buns, to saucepan; heat to boiling. Reduce heat and simmer, uncovered, until a medium sauce consistency, 10 to 15 minutes. Stir in Equal®. Season to taste with salt and pepper. Stir pork into sauce; cook until hot, 2 to 3 minutes. Spoon mixture into buns.

Yield: Makes 6 servings.

Source: With permission from Merisant/Equal Company. Equal® sweetener is a registered trademark of the Merisant Company.