Makes 4 servings
Prep: 20 minutes
Bake: 20 minutes
Ingredients
1 pound fresh or frozen skinless catfish fillets, white fish, or
orange roughy, about 1/2 inch thick
Nonstick cooking spray
1/2 cup yellow cornmeal
1/3 cup finely chopped pecans
1/2 teaspoon salt
1/4 cup all-purpose flour
1/4 teaspoon cayenne pepper
1/4 cup refrigerated or frozen egg product, thawed, or 1 egg
1 tablespoon water
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Makes 8 servings
Prep: 25 minutes
Bake: 10 + 10 minutes
Ingredients
Nonstick cooking spray
4 medium yellow summer squash and/or zucchini
1/2 of an 8-ounce package reduced-fat cream cheese (Neufchatel),
softened
1/2 cup shredded carrot
1/3 cup crumbled blue cheese
1/3 cup thinly sliced green onions
1/3 cup fine dry bread crumbs
1/4 cup fat-free or light dairy sour cream
1/8 teaspoon ground black pepper
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Makes 6 (2/3 cup) main-dish or 8 (1/2 cup) side-dish servings
Ingredients
8 ounces dried black-eyed peas
4 cups water
2 cups water
2 ounces cooked, smoked lean ham, diced
1 medium onion, chopped
1/4 teaspoon salt
1 medium carrot, thinly sliced (optional)
1 fresh serrano chile pepper, seeded and thinly sliced (optional)
1 14-1/2-ounce can diced tomatoes, un-drained
Directions
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Makes 8 (1/2 cup) side-dish servings
Ingredients
2 teaspoons olive oil
1 cup sliced carrots
1 medium head green cabbage (about 1-1/2 pounds), sliced into 1/2-
inch-wide shreds
1 green sweet pepper, cut into thin, bite-size strips
2 tablespoons water
1/2 teaspoon salt
1/4 teaspoon ground black pepper
Directions
This recipe is provided by Equal®.
13% calorie reduction from traditional recipe
Number of Servings: 4
Serving Size: 1 1/4 cups
2 Tbsp vegetable oil
1 lb boneless, skinless chicken breasts, cut into thin strips
1 Tbsp grated fresh ginger root
1 large clove garlic, crushed
2/3 cup low-fat, low-sodium chicken broth
2 Tbsp Equal® Spoonful OR 3 packets Equal® sweetener
2 Tbsp light soy sauce
2 tsp cornstarch
2 tsp dark sesame oil
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From www.foodfit.com
This recipe serves: 8
For the salad:
1/2 cup pearl barley
1 1/2 cups vegetable stock
1 cup frozen black-eyed peas
1 large yellow bell pepper, charred, peeled and diced
1 large tomato, seeded and diced (about 1 cup)
1 cup green onions (scallions), sliced on the bias (about 1")
1 cup fresh sweet corn kernels
For the dressing:
1/4 cup fresh lime or lemon juice
1/2 tsp grated lime or lemon zest
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Yield: 4 servings
Source: "Mr. Food’s Every Day’s a Holiday Diabetic Cookbook"
Nonstick cooking spray
1 large egg, beaten
1 Tbsp water
2 Tbsp lemon juice, divided
1/2 cup Italian-flavored bread crumbs
1 1/2 lb sea scallops
Preheat the oven to 450 degrees F. Coat a large
rimmed baking sheet with nonstick cooking spray.
In a shallow dish, combine the egg, water, and 1 tablespoon lemon
juice; mix well. Place the bread crumbs in another shallow dish.
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From Dr. Weil
4 servings
Mung beans are small dried green beans with yellow flesh. Like
all beans, they’re rich in protein, calcium, phosphorus and iron,
but they’re mainly grown for sprouting. Mung bean sprouts have
long been a familiar ingredient in many Asian dishes. Traditional
Chinese medicine maintains that mung beans have a "heat-clearing,
toxin-resolving" effect that eases conditions such as diarrhea
and painful swelling.
1 lb fresh mung bean sprouts
1 Tbsp canola oil
3 scallions, split lengthwise and cut into 1-inch strips
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A bit high in carbs…but sure sounds good! Take into consideration
your own needs here!
Potato Pancakes
From Dr. Weil
8 pancakes
I have made these at the house of a friend who gives a party
featuring potato pancakes every year. He loves making them and
gets really creative, tossing in hot sauce or different herbs.
You can be as creative as you like with yours. Mine are a simple
version, and I like to serve them with fresh applesauce.
Easy Fisherman’s Stew
It’s Sea Delicious
This wonderful stew is hearty and nourishing, the perfect antidote
to winter’s chill. You can put aside any fear you have of cooking
fish with this recipe. Stews keep fish moist and flavorful, and
require less work than grilling or broiling. A Mediterranean classic,
this stew takes 25 minutes or less to prepare, and it’s loaded with
health benefits. The tarragon and parsley add a great flavor, but
you can also substitute it with oregano, paprika, or a touch of
saffron.
Easy Fisherman’s Stew