Goulash & Breakfast
I need a recipe for goulash. I also need breakfast ideas. Breakfast is
hard for me. My diabetic eduacator told me to use Carnation Instant
Breakfast(with my Dr. approval of course) and thats what I’ve been
doing but every so often I do want food for breakfast and a boring
bowl of cereal just won’t cut it. Thanks in advance.
Brenda
BTW I’m new here as well. I’m not good at sharing recipes but sure
appreciate those that do.
May 18th, 2004 at 7:18 am
Brenda,
Welcome and do not worry if you are unable to share recipes… but if
you come across one that sings to you… share it here too…
Check out the "Breakfast Ideas" section of the "files" here. Maybe
something there will fit into your diet needs.
Check out the recipes listed there to see if any are of the type you
are looking for. There are variations on this dish like so many
others….I would suggest using the leanest meats as well as low or no
fat substitutes where possible to make the dish healthier. Be sure to
read the reviews on this….they are interesting!
Take care, Gloria
I need a recipe for goulash. I also need breakfast ideas. Breakfast is
hard for me. My diabetic eduacator told me to use Carnation Instant
Breakfast(with my Dr. approval of course) and thats what I’ve been
doing but every so often I do want food for breakfast and a boring
bowl of cereal just won’t cut it. Thanks in advance.
Brenda
BTW I’m new here as well. I’m not good at sharing recipes but sure
appreciate those that do.
May 18th, 2004 at 9:26 am
I posted a recipe for low carb French toast the other day. I had it
again today. Very tasty.
My favorite breakfast is vegetable frittatas or scrambled eggs with
vegetables mixed in. My favorites are cauliflower with tomatoes,
broccoli with garlic, peppers and onions, and mushrooms and onions.
You can mix in some diced ham or sausage if you like. Try whatever
suits your fancy. If you want to reduce the fat way down also, use
Egg Beaters instead of eggs. Have some of the Whole Foods Carb
Conscious Multigrain bread toasted or a Thomas’s Light English
Muffin with it.
I often eat low carb cereal with some vanilla extract, sliced
almonds, a few strawberries or a kiwi, and a packet of Splenda.
Tastes just like the fancy high carb cereals.
Sometimes I’ll have whole wheat crackers with a thin coating of
cream cheese and smoked salmon or smoked trout.
I usually have a small glass of V8 with breakfast.
Ron
May 19th, 2004 at 5:00 am
Drew
May 23rd, 2004 at 4:14 pm
Breakfast in a Bun
Makes 4 servings
4 Eggs
2 Egg whites
4 Green onions, chopped
1 Tomato, chopped
1/2 tsp Salt
1/2 tsp Pepper
4 oz Turkey ham, thinly sliced
4 English muffins
1/2 cup`Light’ Cheddar cheese, grated
1. With a fork beat the eggs and egg whites until well
combined. Stir in the chopped green onions, tomatoes,
salt & pepper.
2. Lightly coat a non-stick frypan with cooking spray
and heat over medium heat. Add turkey ham slices and fry
just until hot and edges begin to crisp. Remove from the
pan.
3. Respray pan with cooking spray and add egg mixture.
Cook, stirring occasionally, until set and cooked through.
4. While eggs are cooking toast English muffins under the
broiler.
5. Place a slice of turkey ham on each English muffin bottom.
Top with scrambled egg mixture & grated cheese. Return to
broiler and cook just until cheese melts, 2-3 mins.
6. Replace top halves of muffins and serve.
Nutritional Analysis Per Serving:
Each serving of one Breakfast Bun:
31g Carbohydrate
25g Protein
11g Fat
328 cal
Exchanges:
2 Starch
3 Lean meat
Recipes and illustrations reprinted with
permission from:
First Choice Cookbook by Colleen Bartley
© Copyright 2001
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May 23rd, 2004 at 10:32 pm
Breakfast on the Run
1 1/3 cups sliced ripe bananas, frozen (about 2 whole)
1 cup skim milk
1/2 cup plain low-fat yogurt
1/4 cup wheat germ
1 egg (optional)*
2 teaspoons vanilla
1 packet sugar substitute (if desired)
Sliced bananas and freeze overnight. Place all ingredients in a blender
and blend until smooth.
Garnish with nutmeg, if desired. (2 servings - 1 1/4 cup each)
Nutritional Analysis:
Calories - 239
Fat - 3.2gm
Sodium - 108.6mg
Fiber - 4.9gm
Protein - 12.7gm
Carbs - 44gm
Potassium - 931mg
Cholesterol - 6mg
Diabetic Exchanges:
Starch - 1
Fruit - 1
Skim Milk - 1
*If egg is added, count as an extra 1/2 Meat, medium-fat.
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May 24th, 2004 at 4:50 am
DENVER BREAKFAST PITA POCKETS -
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1/2 cup (3 ounces) diced Dubuque 97% fat-free ham or any extra-lean ham
3 eggs, beaten, or equivalent in egg substitute
1/2 teaspoon JO’s Lemon Herb Pepper or any lemon pepper
1/3 cup (1-1/2 ouncs) shredded Kraft reduced-fat Cheddar cheese
2 pita bread rounds, halved
In a large skillet sprayed with butter-flavored cooking spray, saute
onion, green pepper, and ham for 5 minutes. Add eggs and Jo’s Lemon
Herb Pepper. Mix gently to combine. Continue cooking until eggs are
set, stirring often. Stir in Cheddar cheese. For each serving, spoon
a scant 1/2 cup egg mixture into a pita half. Serve at once.
Serves 4 - Each serving equals:
HE: 1-3/4 Protein, 1 Bread, 1/4 Vegetable
186 Calories, 6g Fat, 14g Protein, 19g Carbohydrate, 535mg Sodium,
117mg Calcium, 1g Fiber
Diabetic Exchanges: 1-1/2 Meat, 1 Starch
HINT: To make opening pita rounds easier, place pita halves ona paper
towel and microwave on HIGH 10 seconds. Remove and gently press open.
by JOANNA LUND
May 2000 Newsletter pg 9
06/05/2003
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May 24th, 2004 at 11:09 am
Mini Breakfast Quiches
Ingredients:
4 oz diced green chilies
2 oz diced pimentos, drained
3 cup precooked white rice
2 egg substitute equivalents
1/3 cup skim milk
1/2 tsp cumin
1 dash salt and pepper
1 cup low-fat cheddar cheese
Instructions:
Preheat the oven to 400 degrees. In a large mixing bowl, combine the
chilies, pimentos, rice, eggs, milk, cumin, salt, pepper and 1/2 cup
of the cheese. Spoon mixture evenly into muffin cups and sprinkle
with remaining cheese. Bake for 12 to 15 minutes or until set.
Carefully remove the quiches from the pan, arrange on a platter and
serve.
Exchanges: Starch/Bread Exchange — 1
Calories — 88 Calories from Fat — 16 Total Fat — 2g
Saturated Fat — 1g Cholesterol — 7mg Sodium — 98mg
Carbohydrate — 13g Dietary Fiber — 0g
Sugars — 1g Protein — 5g
Recipe for Saturday, 3/21/98
Copyright © 1998 American Diabetes Association
MC Formatted & Busted by Barb at Possum Kingdom on 3/27/98
NOTES : 12 servings/Serving size: 1 muffin cup You can also serve these
mini quiches as an appetizer.
Posted to RecipeLu List on Mar 27, 1998.
- - - - - - - - - - - - - - - - - -
Preparation Time: 0:00
Servings: 12
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May 24th, 2004 at 5:27 pm
Fiesta Goulash
Recipe By :JoAnna Lund
Serving Size : 6 Preparation Time :0:00
Categories :
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
8 ounces ground 90% lean turkey or beef
1 can Healthy Request Tomato Soup — (10 3/4-ounce)
3/4 cup Chunky Salsa — (mild, medium, or hot
1 Teaspoon Jo’s Chili Seasoning
1/3 cup Land 0′ Lakes no-fat sour cream
1 Teaspoon Dried Parsley Flakes
3 cups hot cooked noodles — rinsed and drained
3/4 cup shredded Kraft reduced-fat Cheddar cheese — (3 ounces)
Preheat oven to 350 degrees. Spray an 8-by- 12-inch baking dish with
olive-flavored cooking
spray. In a large skillet sprayed with olive oil-flavored cooking spray, brown
meat. Stir in tomato
soup and salsa. Add sour cream, J0’s Chili Seasoning, and parsley flakes. Mix
well to combine.
Fold in noodles. Spread mixture into prepared baking dish. Evenly sprinkle
Cheddar cheese over
top. Bake for 25 to 30 minutes. Place baking dish on a wire rack and let set for
5 minutes. Divide
into 6 servings.
Each serving equals:
HE: 1 2/3 Pr, I Br, l/4Ve, 1/2 Sl,3 OC
276 CalorIes, 8gm Fa, 16gm Pr, 35gm Ca, 606 mg So, 166 mg Cl, 2gm Fl
DIABETIC: 1 1/2 Mt. 1 1/2 St/Ca
HINTS: 1. Substitute any reputable brand for JO’s Chili Seasoning.
2. 2 2/3 cups uncooked noodles usually cooks to about 3 cups.
Source:
"June 1999 Newsletter, Pg. 12"
Ratings : Ease of Preparation 5 Flavor 5
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May 24th, 2004 at 11:45 pm
Amys Amazing Goulash
Source of Recipe JoAnna M. Lund
Recipe Introduction
Carrie Fortin, Olin, IA, shares a very tasty way to serve goulash. There are
probably more recipes for goulash then there are stars in the sky! But, this one
shines brightly when it comes to taste.
Serves 6 (1 cup)
List of Ingredients
16 ounces extra lean ground turkey or beef
1 cup diced celery
1/2 cup chopped onion
1 (10 3/4-ounce) can Healthy Request Tomato Soup
1/2 cup skim milk
1 teaspoon dried parsley flakes
1/8 teaspoon black pepper
3 cups cooked macaroni, rinsed and drained
Instructions
In a large skillet sprayed with butter-flavored cooking spray, brown meat,
celery and onion. Stir in tomato soup, skim milk, parsley flakes, and black
pepper. Add macaroni. Mix well to combine. Lower heat and simmer for 5 minutes,
stirring occassionally.
Final Comments
HINT: 2 cups uncooked macaroni usually cookes to about 3 cups.
Each serving equals:
HE: 2 Protein, 1 Bread, 1/2 Vegetable, 1/4 Slider, 18 Optional Calories
255 Calories, 7gm Fat, 18gm Protein, 30gm Carbohydrate,
267gm Sodium, 23mg Calcium, 1gm Fiber
DIABETIC: 2 Meat, 1 Starch, 1/2 Vegetable
"Healthy Exchanges Food Newsletter January 2000, pg. 5."
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May 25th, 2004 at 6:04 am
Goulash with Green Peppers
Categories: Diabetic, Meats, Main dish, Veggies
Yield: 4 Sweet ones
1 lb Lean boneless chuck roast; trimmed cut into 1 1/2" cubes
Vegetable cooking spray;
2 med Onions; chopped
1 cup Water;
1 tbsp Paprika;
1 tsp Beef-flavored bouillion granules
1 sm Green pepper; chopped
Brown roast over medium heat in a small Dutch oven coated with
cooking spray. Add onion, and continue to cook over medium heat 2
to 3 minutes or until onion is tender. Add water, paprika, bouillon
granules, and green pepper, stirring well. Cover and cook over low
heat 2 hours or until meat is very tender.
NOTE: Goulash With Green Peppers may be served over hot cooked
noodles or rice that has been cooked with out salt and fat. (Check
Exchanges Lists for values on noodles and rice.) ( I would prefer to
use pasta.)
Food Exchange per serving: 2 LEAN MEAT EXCHANGE + 1/2 STARCH EXCHANGE;
CAL: 236; CAR: 7gm; CAR: 7gm; PRO: 24gm; FAT: 6gm; SOD: 84mg;
Source: The ALL NEW Cookbook for Diabetics and Their Families by WHOM.
Brought to you and yours via Nancy O’Brion and her Meal-Master.
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May 25th, 2004 at 12:22 pm
Gourmet Goulash
Ingredients:
8 ounces no-salt-added tomato sauce
1 teaspoon worcestershire sauce
One clove garlic, minced
2 tablespoons brown sugar
1 tablespoon paprika
1-1/2 teaspoons salt
1/2 teaspoon black pepper
1/2 teaspoon olive oil
2 pounds ground chicken breast, skinless — cooked
1 cup onions, chopped
1/2 cup bell peppers, chopped
3 cups No Yolks noodles, cooked
Directions:
In a mixing bowl, combine tomato sauce, Worcestershire sauce, garlic, sugar,
paprika, salt,
and black pepper. In a skillet, heat oil over medium flame. Add chicken, onions,
and bell
peppers. Cook until chicken is no longer pink and vegetables are tender. Add
tomato sauce
mixture. Cook covered for 20 minutes. Meanwhile, cook egg noodle substitute
according to
package directions. Add cooked egg noodle substitute to chicken mixture.
Recipe makes eight servings.
Nutrition information per serving:
Calories 232
Fat 2g
Protein 28g
Carbohydrates 18g
Saturated Fat 5g
Cholesterol 66mg
Sodium 473mg
Calories from fat: 9-percent
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May 25th, 2004 at 6:41 pm
Mexican Baked Goulash
Recipe By :JoAnna Lund
Serving Size : 6 Preparation Time :0:00
Categories :
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
8 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 3/4 Cups Hunt’s Tomato Sauce — (one 15-ounce can)
1 1/2 Teaspoons Jo’s Chili Seasoning
1 Teaspoon Dried Parsley Flakes
10 ounces red kidney beans — (one 16-ounce can) rinsed and drained
1 1/2 Cups Frozen Whole Kernel Corn — thawed
3/4 cup shredded Kraft reduced-fat Cheddar cheese — (3 ounces) divided
Preheat oven to 350 degrees. Spray a 7-by-11-inch biscuit pan with
olive oil-flavored cooking spray. In a large skillet sprayed with
olive oil-flavored cooking spray, brown meat, onion, and green pepper.
Stir in tomato sauce, JO’s Chili Seasoning, and parsley flakes. Add
kidney beans, corn and 1/4 cup Cheddar cheese. Mix well to combine.
Spread mixture into prepared biscuit pan. Evenly sprinkle remaining
1/2 cup Cheddar cheese over top. Bake for 20 to 25 minutes. Place
biscuit pan on a wire rack and let set for 5 minutes.
Divide into 6 servings.
Serves 6
HINTS:
1. Substitute any reputable brand for JO’s Chili Seasoning.
2. Thaw corn by placing in a colander and rinsing under hot water for
one minute.
Each serving equals:
HE:2 1/2Pr,1 1/2Ve, 1/2 Br
197 Calories, 5gm Fat, 15gm Protien, 23gm Carbohydrate,
591mg Sodium, 120mg Cholesterol, 5gm Fiber
DIABETIC: 2 Meat, 1 Starch, 1 Vegetable
*Freezes Well
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May 26th, 2004 at 12:59 am
Super Skillet Goulash
16 oz ground 90% lean turkey or beef
1 cup diced celery
1 cup chopped onion
1 cup (8 oz) Hunt’s Tomato Sauce
1/4 cup (one 2 oz jar) chopped pimiento, undrained
1 cup water
1/4 tsp dried minced garlic
2 tsp dried parsley flakes
1/8 tsp black pepper
1 1/3 cups (3 oz) uncooked elbow macaroni
In a large skillet sprayed with butter-flavored cooking spray, brown meat,
celery, and onion. Stir in tomato sauce, undrained pimiento, water, garlic,
parsley flakes and black pepper. Bring mixture to a boil. Add uncooked macaroni.
Mix well to combine. Lower
heat, cover and simmer for 20 minutes or until macaroni is tender, stirring
occasionally.
Serves 6 (1cup) - Each serving equals:
HE: 2 Pr, 1 1/3 Ve, 2/3 Br
178 Calories, 6 gm Fa, 16 gm Pr, 15 gm Ca, 338 mg So, 24 mg Cl,
2 gm Fi
Diabetic: 2 Mt, 1 Ve, 1 St
Source: January 1999, Volume VIII Issue 1,
Author: JoAnna Lund’s Newsletter
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May 26th, 2004 at 7:17 am
Breakfast Hash Pizza……..4 Points
Recipe By : JoAnna Lund’s Healthy Exchanges
Serving Size : 8 Preparation Time :0:00
Categories : Breakfasts And Brunches
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
***** NONE *****
8 ounces ground 90 percent lean turkey or beef
2 teaspoons JO’s Sausage Seasoning
3 cups shredded loose-packed frozen potatoes — (10 ounces)
1 cup plus 2 tablespoons Bisquick Reduced Fat
Baking Mix
1 teaspoon dried onion flakes
1 teaspoon dried parsley flakes
1/4 cup hot water
1 cup plus 2 tablespoons (4 1/2 ounces)
shredded Kraft reduced-fat Cheddar cheese
Preheat oven to 450 degrees. Spray a 12-inch pizza pan with butter-flavored
cooking spray. In a large skillet sprayed with butter-flavored cooking spray,
combine meat and JO’s Sausage Seasoning. Stir in potatoes. Cook over medium heat
for 8 to 10 minutes or until browned. Meanwhile, in a large bowl, combine baking
mix, onion flakes, parsley flakes and water. Mix well until a dough forms. Pat
dough into prepared pizza pan. Evenly sprinkle sausage mixture over crust.
Sprinkle cheese evenly over top. Bake for 12 to 15 minutes or until the crust is
golden brown. Place pizza pan on a wire rack and let set for 5 minutes. Divide
into 8 pieces.
Serves 8.
Each serving equals: 170 calories, 6 grams fat, 11 grams protein, 18 grams
carbohydrates, 356 milligrams sodium, 122 milligrams calcium and 1 gram fiber.
Hints: 1. 1 teaspoon poultry seasoning, 1/2 teaspoon ground sage and 1/2
teaspoon garlic powder may be used in place of JO’s Sausage Seasoning.
2. Mr. Deli’s frozen shredded potatoes are a good choice or raw shredded
potatoes may be used in place of frozen potatoes.
3. Pat dough with waxed paper to form crust.
Source:
"newspaper archives 1999"
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May 26th, 2004 at 1:36 pm
SKILLET BREAKFAST
This hearty meal with the highly flavored combination of potato,
garlic, red onion and black beans is a rendition of a meal the
authors often ate at their monthly cookbook meeting place. Recipe
from No-Fuss Diabetes Recipes For 1 or 2, ©1999 by Jackie Boucher
MS, RE, CDE, Marcia Hayes, MPH, RD, and Jane Stephenson, RD, CDE.
1 large potato, peeled and chopped
Cooking spray
1 tsp olive oil
2 cloves garlic, minced
1/4 cup chopped red onion
1/4 cup chopped green bell pepper
1/2 cup drained and rinsed cannel black beans
1/2 cup finely shredded part-skim mozzarella cheese
Place chopped potatoes in a small microwavable bowl. Microwave
on HIGH for 2 minutes.
Spray a medium skillet with cooking spray. Add oil and heat over
medium heat. Sauté potato for about 8 minutes or until potato is
slightly tender.
Stir in garlic, onion, and bell pepper; cook 3 to 5 minutes or
until onion and bell pepper are tender. Add black beans and cook for
1 to 2 minutes, until heated through.
Sprinkle with cheese. Reduce heat; cover and cook for 1 to 2
minutes or until cheese is slightly melted. Makes 2 Servings.
Per Serving: 264 Cal; 7 g Total Fat (3 g Sat Fat); 38 g Carb;
15 mg Cholesterol; 227 mg Sodium; 13 g Protein; 7 g Fiber.
Exchanges: 2 Starch; 1 Medium-Fat Meat; 1 Veg;
1 Fat (2-1/2 Carb Choices).
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