Yield: 6 servings
From: 200 Healthy Recipes in 30 Minutes or Less!
2 tsp peanut oil
1/2 cup diced onion
1/4 cup diced celery
2 cups trimmed fresh snow peas
1/2 cup sliced water chestnuts
1/2 cup sliced bamboo shoots
1/2 cup low-fat, low-sodium chicken broth
Fresh ground pepper and salt to taste
In a wok over medium-high heat, heat the oil.
Add the onion and celery and stir-fry for 3 minutes.
Caribbean Red Snapper
2 tablespoons olive oil
1 medium onion, chopped
1/2 cup chopped red pepper
1/2 cup carrots, cut in strips
1 clove garlic, minced
1/2 cup dry white wine
3/4 lb. red snapper fillet
1 large tomato, chopped
2 tablespoons pitted ripe olives, chopped
2 tablespoons crumbled feta cheese or low-fat ricotta cheese
In a large skillet, heat olive oil over medium heat.
Add onion, red pepper, carrot, and garlic; saute 10 minutes.
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Seven-Vegetable Slaw
1 (16 ounce) package preshredded broccoli slaw or cabbage slaw
1 cup shredded carrots
1 cup thinly sliced fennel or celery
1 large red pepper, julienned (about 1 cup)
2 small zucchini, julienned (about 2 cups)
1/2 cup canola or soybean oil mayonnaise
1/4 cup fresh-squeezed orange juice
1/2 tsp. grated orange rind
1 tsp. celery seed
Coarse salt and freshly ground black pepper to taste
Next, combine the first five ingredients in a large bowl and toss to mix.
Then, combine the mayonnaise and the next five ingredients and stir until
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Cajun Steak
4 boneless Ribeye Steaks (3/4 to 1 inch thick), well trimmed
4 1/2 tsps. black pepper
1/4 tsp. cayenne pepper
1 tsp. onion powder
2 tsps. paprika
1/4 tsp. salt
1/2 tsp. fennel seeds (optional)
Combine spices and sprinkle onto steaks.
Broil or grill over medium heat for 3 to 4 minutes per side and serve
immediately.
Makes 4 servings
172 calories, 6.3 g fat, 26 g protein, 1.3 g carbohydrate, 210 mg sodium, 422 mg
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Braised Fennel with Shallots & Mushrooms
1 fennel blub, scrubbed
2 cups low sodium chicken broth
2 tbsps. olive oil
4 ozs. portabella mushrooms, sliced
2 shallots, peeled and sliced
1 clove, garlic, minced
Trim stems of fennel bulb to within 1/4-inch of bulb.
Reserve some leaves for garnish.
Cut fennel into quarters; slice crosswise.
Place in saucepan with broth or water to cover.
Bring to boiling; reduce heat.
Simmer, partially covered, for 15 minutes, or till tender.
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1/2 tsp. olive oil
4 4 oz. turkey cutlets, pounded 1/4 inch thick
1/4 tsp. freshly ground pepper
1/4 cup plus 1/2 tablespoon dry white wine (or vermouth)
2 cups low-sodium chicken broth
1 1/2 tbsps. grainy mustard (coarse ground)
8 fresh sage leaves
1 tsp. cornstarch
Heat the oil in a large nonstick skillet.
Dust the turkey cutlets with pepper.
Add cutlets to the skillet and cook over high heat, turning once, until nicely
browned outside but still slightly pink inside, 1 to 2 minutes per side.
Transfer to a platter and keep warm in a low oven, about 200 degrees.
Add 1/4 cup of the wine or vermouth to the skillet.
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Granulated Sugar Aspartame Acesulfame-K Saccharin
—————- ——— ———— ———
2 teaspoons 1 packet 1 packet 1/5 teaspoon
1 tablespoon 1 1/2 packets 1 1/4 packet 1/3 teaspoon
1/4 cup 6 packets 3 packets 3 packets
1/3 cup 8 packets 4 packets 4 packets
1/2 cup 12 packets 6 packets 6 packets
Information taken from Diabetic Desserts Cook Book.
Ingredients
6 each chicken thighs and drumsticks (about 3 1/2 lb)
6 to 8 small red potatoes (1 1/2 lb), quartered
3 yellow and 2 red bell peppers, cored and quartered
2 Tbsp olive oil
2 Tbsp Italian seasoning
2 tsp garlic powder
1 tsp freshly ground pepper
1/2 tsp salt
Directions
1. Heat oven to 450°F. Line 2 rimmed baking sheets with nonstick foil.
2. Divide chicken, potatoes and peppers between prepared pans.
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Ingredients
STEAK AND ONIONS
1 1/2-lb boneless sirloin steak, fat trimmed
1/2 tsp each salt and pepper
3 medium onions, sliced 1/4 in. thick
HORSERADISH SAUCE
1/2 cup reduced-fat sour cream
2 Tbsp each prepared horseradish and sliced scallions
1/4 tsp each pepper and sugar
Directions
1. Steak and Onions: Coat a large nonstick skillet with nonstick
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Note Seitan is vegetarian substitute for white mean made from Protien
portion of wheat. It is sold
packaged like Tofu and can be found at Whole Foods and other
supermarkets.
Ingredients
1 tablespoon light brown sugar
1 tablespoon curry powder
2 tablespoons peanut butter (crunchy or smooth)
1/2 cup soy sauce
1/2 cup lime juice
2 cloves of garlic, minced or pressed, or to taste
Crushed red pepper flakes to taste
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