Baked Orange Roughy W Tomatoes & Herbs – 7g Carbs

October 17th, 2008

From: The New Family Cookbook For People with Diabetes
Author: American Diabetes Association
Serves: 4
Serving Size: About 3 1/2 oz fish plus 3 Tbsp sauce

1/2 cups chopped onion
2 cloves garlic, minced
1 tsp margarine
1 large tomato, seeded and chopped
1/2 tsp salt
1 tsp chopped fresh oregano OR 1/4 tsp dried oregano
1 tsp chopped fresh thyme OR 1/4 tsp dried thyme
1/8 tsp freshly ground pepper
4 orange roughy fillets (1 lb total), thawed if frozen
1/2 cup dry white wine
2 Tbsp tomato paste

Preheat the oven to 350 degrees F.

Prepare an ovenproof skillet with nonstick pan spray.

In the skillet over medium heat, saute the onion and garlic in the
margarine until soft, about 5 minutes. Stir in the tomato and
seasonings. Cover and simmer for 5 minutes.

Place the fish in the skillet; cover with the sauce and pour the
wine over the fish. Cover and bake for 15 to 20 minutes, or until
the fish flakes with a fork.

Remove the fish to a heated platter. Simmer the sauce in the skillet
until reduced to 2/3 cup. Stir in the tomato paste, reheat, and pour
over the fish.

Serves: 4
Serving Size: About 3 1/2 oz fish plus 3 Tbsp sauce
Nutrition per Serving:
123 Calories, 2g Fat, 23mg Cholesterol, 384mg Sodium,
18g Protein, 7g Carbs

Exchanges: 1 Vegetable, 3 Very Lean Meat

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Kick-off Kabobs – 2g Carbs

October 17th, 2008

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

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Thai Shrimp Bisque – 15.2g Carbs, 0.9g Fiber

October 16th, 2008

{Consider leaving out the sugar or use a suitable alternative.
Use no salt added products where possible such as tomato paste
as well as just leaving out any additional salt for your heart
health. Take care, Gloria}

From: Cooking Light, JANUARY 2000
Yield: 6 cups
Serving size: 1 1/2 cups

–>Marinade
1 1/2 lb medium shrimp
1 1/2 Tbsp grated lime rind
1/3 cup fresh lime juice
1 1/2 Tbsp ground coriander
1 Tbsp minced fresh cilantro
1 Tbsp minced peeled fresh ginger
1 1/2 tsp sugar
1/4 tsp ground red pepper
2 garlic cloves, crushed

–>Shrimp stock:
2 cups water
1/4 cup dry white wine
1 Tbsp tomato paste

–>Soup
1 Tbsp olive oil
1/2 cup chopped onion
1/3 cup chopped celery
1 (14-oz) can light coconut milk
1 Tbsp tomato paste
1/4 cup all-purpose flour
1 cup 2% reduced-fat milk
1 Tbsp grated lime rind
1 Tbsp minced fresh cilantro
1/2 tsp salt

To prepare marinade, peel shrimp, reserving shells. Combine shrimp and
next 8 ingredients (shrimp though garlic) in a large zip-top plastic
bag; seal and marinate in refrigerator 30 minutes.

To prepare the shrimp stock, combine the reserved shrimp shells, water,
wine and 1 tablespoon tomato paste in a large Dutch oven. Bring mixture
to a boil. Reduce heat; simmer until the liquid is reduced to 1 cup
(about 10 minutes). Strain mixture through a sieve over a bowl, and
discard solids.

To prepare the soup, heat olive oil in a large Dutch oven over medium
heat. Add onion and celery, and sautй 8 minutes or until browned. Add
1 cup shrimp stock, coconut milk, and 1 tablespoon tomato paste, scraping
pan to loosen browned bits. Bring to a boil. Lightly spoon flour into a
dry measuring cup, and level with a knife. Combine flour and reduced-fat
milk in a small bowl, stirring with a whisk. Add to pan; reduce heat,
and simmer until thick (about 5 minutes). Add shrimp and marinade, and
cook 5 minutes. Stir in 1 tablespoon lime rind, 1 tablespoon cilantro,
and salt.

Yield: 6 cups
Serving size: 1 1/2 cups
Nutrition per Serving:
201 Calories, 30% from fat, 6.7g Fat, 3.2g Sat, 1.7g Mono, 1.2g Poly,
19.9g Protein, 15.2g Carbs, 0.9g Fiber, 133mg Cholesterol,
3.3mg Iron, 380mg Sodium, 117mg Calcium

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Roasted Salmon W Citrus & Herbs – 1g Carbs, 0.3g Fiber

October 16th, 2008

From: Karen Ensign, Providence, Utah, Cooking Light, NOVEMBER 2005
“Everyone in my family loves salmon, even my four-year-old twin boys.
There are never any leftovers when I make this dish.” -Karen Ensign,
Providence, UT
Servings: 6
Serving size: 4 1/2 ounces salmon

1 Tbsp finely chopped fresh parsley
1 Tbsp finely chopped fresh thyme
1 Tbsp minced garlic
2 tsp grated lemon rind
2 tsp grated lime rind
1 tsp sea salt
1/2 tsp freshly ground black pepper
1 (2 1/4 lb) salmon fillet
Cooking spray

Preheat oven to 400 degrees F.

Combine first 7 ingredients in a small bowl. Place salmon on the
rack of a broiler pan coated with cooking spray; place rack in pan.
Rub parsley mixture over salmon. Bake at 400 degrees F for 15 minutes
or until fish flakes easily when tested with a fork or until desired
degree of doneness.

Servings: 6
Serving size: 4 1/2 ounces salmon
Nutrition per Serving:
282 Calories, 42% from fat, 13.3g Fat, 3.1g Sat, 5.7g Mono, 3.2g Poly,
36.3g Protein, 1g Carbs, 0.3g Fiber, 87mg Cholesterol, 0.7mg Iron,
464mg Sodium, 26mg Calcium

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Baked Apple Pancake – 18g Carbs, 1g Fiber, 15g Sugar

October 15th, 2008

{Consider using some sugar substitutes for the sugar called
for… Take care, Gloria}

From: The New Family Cookbook for People with Diabetes,
published by the American Diabetes Association.

Puffed, brown, and crusty on the outside, eggy-soft in the
middle, and topped with caramelized brown sugar and cinnamon
apples, this pancake is simply a slice of heaven. For a
sumptuous brunch, serve with lean turkey sausages or
Canadian bacon, freshly squeezed orange juice, and a mix
of cantaloupe and honeydew melon.

Number of Servings: 6
Serving Size: 6

1 cup fat-free milk
3/4 cup all-purpose flour
2 egg whites
1 whole egg
1/2 tsp baking powder
2 Tbsp sugar
2 Tbsp margarine,melted
2 tsp pure vanilla extract
1 tsp grated lemon zest
1 large tart apple, peeled, cored, and thinly sliced
2 Tbsp brown sugar
2 tsp lemon juice
1/4 tsp cinnamon

1. Preheat the oven to 400 degrees F. Spray a 10-inch ovenproof
skillet with nonstick pan spray.

2. Combine all the pancake ingredients in blender or food processor;
blend until smooth.

3. Pour into the prepared skillet; bake for 20 to 25 minutes or
until puffed and browned.

4. Meanwhile, spray a small skillet with nonstick pan spray.
Add the apples slices, brown sugar, lemon juice, and cinnamon.
Saute over low heat until the apples are softened and slightly
caramelized, about 10 minutes.

5. Spoon over the pancake. Cut the pancake into 6 servings and
serve immediately.

Number of Servings: 6
Serving Size: 6
Nutrition per Serving:
177 Calories, 44 Calories from Fat, 5g Total Fat,
1g Saturated Fat, 36mg Cholesterol, 127mg Sodium,
18g Total Carbs, 1g Dietary Fiber, 15g Sugars,
5g Protein

Exchanges Per Serving: 2 Starch, 1/2 Fat

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