• Flank Steak for the Barbeque
Ingredients
1/4 cup soy sauce
3 tablespoons honey
2 tablespoons white vinegar
1/2 teaspoon ground ginger
1/2 teaspoon garlic powder
1/2 cup vegetable oil
1 1/2 pounds flank steak
Directions
1. In a blender, combine soy sauce, honey, vinegar, ginger, garlic powder and vegetable oil. Blend for 15 seconds.
2. Lay steak in a shallow glass dish. Pierce flesh all over front and back with a sharp fork. Pour marinade over steak, then turn and coat the other side. Cover, and chill in the refrigerator 8 hours, or overnight.
3. Preheat an outdoor grill for high heat.
4. Place grate on highest level, and brush lightly with oil. Grill steak for 15 to 20 minutes, turning once, to desired doneness.
Makes 4 servings
Recipe from All Recipes
• Cauliflower with Ground Beef
1 cup lean ground beef (1/2 lb)
1/2 onion, minced
1/2 medium cauliflower head or 1 small cauliflower head
salt
1 tablespoon soya sauce
3/4 cup water
3 tablespoons oil
1 1/2 tablespoons corn starch dissolved in water
1/2 cup water
1. Prepare ingredients. Slice cauliflower into 1/4" thick slices.
2. Place oil in wok and heat to smoking point. Add ground beef and onion to it. Stir fry meat until it is browned (about 3 minutes). Add cauliflower, salt, soya sauce and 3/4 cup of water. Cover wok and cook ingredients a full 10 minutes. Lift cover up occasionally to stir cauliflower so all of it will cook uniformly.
3. Stir up corn starch solution, add to mixture, stir thoroughly.
NOTE: Pork or Chicken may be substituted for ground beef.
Recipe from Recipeland.com
• Apple Pear Pie
(makes 12 servings)
Ingredients
3 firm Granny Smith or other tart apples
3 firm but ripe Red Bartlett pears
2 1/2 tablespoons fresh lemon juice
1/4 cup sugar
1/2 teaspoon ground cinnamon
3 tablespoons no sugar added apricot preserves
1 prechilled 9-inch unbaked pastry shell
Directions
Preheat oven to 425°F (220°C).
Peel and core the apples and pears; thinly slice. Gently toss with the lemon juice, 2 tablespoons of the sugar, and the cinnamon. Alternate the apple and pear slices, arranging them in slightly overlapping in concentric circles. Sprinkle the fruit with the 2 remaining tablespoons of sugar.
Bake for 15 minutes, reduce oven heat to 375°F (190°C), and continue to bake for another 30 to 40 minutes or until the fruit and crust are golden.
In a small saucepan, heat preserves. Brush over the top of the hot fruit. Cool pie before serving.
Per serving: 152 calories (28% calories from fat), 2 g protein, 5 g total fat (0.4 g saturated fat), 27 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 25 mg sodium
Exchanges: 2 carbohydrate (1 bread/starch, 1 fruit), 1 fat
Recipe from Diabetic Recipes
• Grilled Vegetarian Sandwich
Ingredients
1 eggplant, sliced into strips
2 red bell peppers
2 tablespoons olive oil, divided
2 portobello mushrooms, sliced
3 cloves garlic, crushed
4 tablespoons mayonnaise
1 (1 pound) loaf focaccia bread
Directions
1. Preheat oven to 400 degrees F (200 degrees C).
2. Brush eggplant and red bell peppers with 1 tablespoon olive oil; use more if necessary, depending on sizes of vegetables. Place on a baking sheet and roast in preheated oven. Roast eggplant until tender, about 25 minutes; roast peppers until blackened. Remove from oven and set aside to cool.
3. Meanwhile, heat 1 tablespoon olive oil and saute mushrooms until tender. Stir crushed garlic into mayonnaise. Slice focaccia in half lengthwise. Spread mayonnaise mixture on one or both halves.
4. Peel cooled peppers, core and slice. Arrange eggplant, peppers and mushrooms on focaccia. Wrap sandwich in plastic wrap; place a cutting board on top of it and weight it down with some canned foods. Allow sandwich to sit for 2 hours before slicing and serving.
Recipe from All Recipes
• Marinated Barbequed Vegetables
Ingredients
1 small eggplant, cut into 3/4 inch thick slices
2 small red bell peppers, seeded and cut into wide strips
3 zucchinis, sliced
6 fresh mushrooms, stems removed
1/4 cup olive oil
1/4 cup lemon juice
1/4 cup coarsely chopped fresh basil
2 cloves garlic, peeled and minced
Directions
1. Place eggplant, red bell peppers, zucchinis and fresh mushrooms in a medium bowl.
2. In a medium bowl, whisk together olive oil, lemon juice, basil and garlic. Pour the mixture over the vegetables, cover and marinate in the refrigerator at least 1 hour.
3. Preheat an outdoor grill for high heat.
4. Place vegetables directly on the grill or on skewers. Cook on the prepared grill 2 to 3 minutes per side, brushing frequently with the marinade, or to desired doneness.
Recipe from All Recipes
• Garlic Chicken and Grapes
Ingredients
3 tablespoons Dijon-style prepared mustard
3 tablespoons soy sauce
2 tablespoons honey
2 tablespoons white wine vinegar
2 cloves garlic, minced
2 tablespoons vegetable oil
3 pounds skinless, boneless chicken breast halves
1 tablespoon sesame seeds
2 cups seedless green grapes
Directions
1. Combine mustard, soy sauce, honey and vinegar. Set sauce aside.
2. In a 9 x 13 inch pan, combine garlic and oil. Place chicken in pan skin side down.
3. If using thighs, bake covered at 400 degrees F (205 degrees C) for 25 minutes. If using breasts, bake covered at 400 degrees F (205 degrees C) for 10 minutes. Uncover, and turn chicken pieces over. Sprinkle with sesame seeds. Bake until no longer pink in center, about 15 to 20 minutes. Sprinkle grapes over chicken, and bake 5 minutes longer. Remove from oven, and arrange chicken and grapes on platter. Pass sauce when serving.
Recipe from All Recipes
• Baked Lamb Chops
Yield: 6 servings
Ingredients
3 eggs
3 tsp Worcestershire sauce
12 (5.5 ounce) lamb chops
2 cups dry bread crumbs
Directions
1. Preheat oven to 375 degrees F (190 degrees C).
2. In a medium bowl, combine the eggs and the Worcestershire sauce; stir well. Dip each lamb chop in the sauce and then lightly dredge in the bread crumbs. Then arrange them in a 9x13-inch baking dish.
3. Bake at 375 degrees F (190 degrees C) for 20 minutes, turn chops over, and cook for 20 more minutes, or to desired doneness.
Recipe from All Recipes
• Bacon and Spinach Salad
5 cups torn spinach
1 cup sliced mushrooms
1/2 cup thinly sliced red onion
4 slices cooked, then crumbled, bacon
2 hard-boiled eggs, chopped
1 cup Kraft Catalina dressing
In a large bowl, toss together the first 5 ingredients. Serve with the dressing.
Makes 5-6 servings
• Salmon Roll-Ups
These make a great buffet item, or perhaps to be served as an appetizer.
Ingredients
1 can 14.75-oz. salmon, flaked
2 eggs, lightly beaten
1 tablespoon chopped fresh parsley
2 teaspoons dried onion flakes
1 teaspoon crushed dried dillweed
2 packages refrigerated crescent roll
1 teaspoon cayenne pepper
Directions
Preheat oven to 350°F. In a medium mixing bowl, combine salmon, eggs, parsley, dried onion flakes and dillweed.
Open refrigerated crescent rolls and spread them out flat on a clean work surface. Divide the salmon mixture evenly among them, placing each portion near the wide end of each long triangle and leaving a small border. Sprinkle with cayenne pepper.
Roll up from the wide end and place on an ungreased baking sheet. Bake in the oven for 12 to 15 minutes.
Serving Size: 16
Recipe from Meals.com
• Broccoli Cheese Soup
Ingredients
1/2 cup butter
1 onion, chopped
1 (16 ounce) package frozen chopped broccoli
4 (14.5 ounce) cans chicken broth
1 (1 pound) loaf processed cheese food, cubed
2 cups milk
1 tablespoon garlic powder
2/3 cup cornstarch
1 cup water
Directions
1. In a stockpot, melt butter over medium heat. Cook onion in butter until softened. Stir in broccoli, and cover with chicken broth. Simmer until broccoli is tender, 10 to 15 minutes.
2. Reduce heat, and stir in cheese cubes until melted. Mix in milk and garlic powder.
3. In a small bowl, stir cornstarch into water until dissolved. Stir into soup; cook, stirring frequently, until thick.
• Quick and Easy Ginger Stir-fry
Ingredients
1 pound steak or package of tofu "burger substitute"
1/4 teaspoon salt
1/2 teaspoon pepper
2 tablespoons grated fresh ginger
2 1/2 teaspoons vegetable oil
1 tsp. minced garlic
2 teaspoons soy sauce
1/2 cup fat-free reduced-sodium beef broth
2 teaspoons cornstarch
6 green onions, cut diagonally into small pieces
3/4 cup green peas & carrot frozen vegggies
1/2 teaspoon crushed red pepper (optional)
4 cups hot cooked rice
Directions
Cut steak in thin slices or break tofu burger meat into pieces. Season with salt and pepper.
Sauté ginger in hot oil a large nonstick skillet over high heat 2 minutes. Add minced garlic, and sauté 30 seconds. Add meat or meat substitute and veggies; cook 2 minutes, stirring constantly. Add soy sauce.
Stir together beef broth and cornstarch until smooth. Pour over meat mixture. Cook, stirring constantly, 1 minute or until thickened. Add green onions, and, if desired, crushed red pepper; cook 1 minute. Serve immediately over hot cooked brown or basmati rice.
YIELD: Makes 4 servings
PREPARATION TIME: 25 min.
COOKING TIME: 10 -12 min.
• Diabetic Stew
Serves 6
Ingredients
3 cups of water
1/2 head of green cabbage
20 sliced mushrooms
2 cans of unsalted stewed tomatoes
1 16 oz. bag of pea and carrots (frozen)
1 small cleaned and diced green pepper
2 cloves of fresh garlic.
Directions
Add into one pot and cook until veggies are tender about one hour on medium heat.
Calories 95.5, Protein 6 g, Carbohydrates 20 g, Cholesterol 0 mg, Total Fat 1 g
Recipe from About Nutrition
• Yogurt Bran Muffins
Makes 12 muffins
Ingredients
½ cup bran cereal
½ cup boiling water
2/3 cup packed brown sugar
¼ cup applesauce
1 egg, slightly beaten
1 cup low-fat vanilla yogurt
1 cup all-bran cereal
½ cup whole-wheat flour
1¼ tsp. baking soda
½ tsp. salt
1 tsp. baking powder
Nonstick cooking spray
Directions
In a small bowl, pour boiling water over the bran cereal. Set aside and let stand.
In a large bowl, combine the sugar, applesauce, beaten egg, low-fat yogurt and all-bran cereal; mix well. Sift whole-wheat flour, cake flour, soda, baking powder and salt together; mix with the above ingredients. Mix bran cereal into other ingredients; mix well.
Spray a muffin pan with pan coating and fill with ¼ cup of batter. Bake in a 400°F pre-heated oven for 10 minutes.
Calories 110, Protein 3 g, Carbohydrates 25 g, Total Fat 1 g, Fiber 3 g
Recipe from About.com
• Not Eggsactly Eggs
Put one small carton of egg beaters into a greased microwavable dish. Add chopped peppers, mushrooms, and 2 Tbsp. of grated cheddar cheese. Microwave on high for 2 - 3 minutes. Serve over whole grain toast.
Will be enough for 2-3 servings. Goes well with coleslaw or a garden salad.
Can be made in under 10 minutes for a speedy meal.
• Fruit Smoothy
Combine 1 banana, 1 chopped apple, 1/2 cup of frozen blueberries, 3 tsp. of ground flax seed, and 1 can of club soda in blender. Blend on high for 2 minutes. While still blending, add 1 heaping tablespoon of soy or whey protein powder.
Serves two and provides a quick and tasty breakfast with fruit, fiber, and protein.
Note: Any combination of fruit will do well. Be creative!
• Fat-Free Ginger Cookies
Ingredients
1 cup packed brown sugar
1 jar (2.5-ounce) baby-food prunes (first stage)
1/4 cup molasses
1/4 cup egg substitute
2 1/4 cups all-purpose flour
2 tsps. ground ginger
1 tsp. each, ground cinnamon and baking soda
1/4 tsp. ground cloves
Optional: 2 Tbs. grated fresh ginger root (for a stronger ginger taste)
1/4 cup granulated white sugar
Directions
In a large bowl, beat the brown sugar, prunes, molasses and egg substitute until smooth. Combine the remaining ingredients (including the optional fresh ginger, if using) except the white sugar; thoroughly stir into the wet mixture. Cover and refrigerate at least 2 hours, or overnight. Preheat oven to 350 degrees. Spray a cookie sheet with canola or olive oil. Form the dough into small, walnut-sized balls, roll in the sugar and place 2 inches apart on the cookie sheet. Bake 10-12 minutes. Cool on a wire rack. Makes 4 dozen.
Per cookie: 43 calories, 0.8g protein, 9.7g carbohydrates, 0.2g fiber, 0.1g fat, 31mg sodium.
