From Daily Diabetic Living
Prep Time: 20 mins
Cook Time: 20 mins
Total Time: 40 mins
1 lb beef, lean top round steak
Cooking spray, non-stick
1/4 cup(s) flour, all-purpose
1 Tbsp cheese, Parmesan
1/2 tsp garlic powder
5/8 tsp salt
1/4 tsp cumin, ground
1/4 tsp coriander, ground
1/8 tsp pepper, cayenne
1 egg white
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Sugars
From The Heart Smart Diet Plan on eDiets
Don’t let winter get you down. Try a taste of the Mediterranean,
and pretend you’re relaxing under a warm sun.
1/2 cup chickpeas (garbanzo beans) canned, low sodium, rinsed and drained
1/2 small onion
1/2 bell pepper
1 clove garlic
1 medium fresh tomato
2 oz tomato sauce, low sodium
1 tsp dried parsley
1/2 oz vegetarian cheese (soy or rice cheese)
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From www.lifescript.com and FoodFit
Serves: 36
Preparation time: 20 minutes
Cooking time: 20 minutes
3/4 cup light brown sugar
2 Tbsp cornstarch
6 large peaches, peeled, pitted and sliced
1/2 pint fresh blackberries
1 1/2 cups all purpose flour
2 Tbsp sugar
1/2 tsp baking soda
1/2 tsp salt
4 Tbsp very cold unsalted butter, cut into small cubes
1/3 cup non-fat buttermilk
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From Daily Diabetic Living
Prep Time: 25 mins
Cook Time: 1 h
Total Time: 1 h 25 mins
3 large potato(es), sweet
cooking spray, non-stick
1/2 cup sugar, brown (packed)
2 eggs, slightly beaten
3/4 tsp ground, nutmeg
3/4 tsp cinnamon, ground
1/2 cup milk, fat-free
1 cup nuts, pecans
1/4 cup flour, all-purpose
3 Tbsp butter
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Orange-Balsamic Glazed Duck Breasts
1 teaspoon olive oil
1 clove garlic,, minced
1/4 teaspoon ground cardamom
1/2 teaspoon ground coriander
1/4 cup orange juice
2 tablespoons balsamic vinegar
1/4 cup red wine
1 teaspoon salt, divided
2 teaspoons cornstarch dissolved in 1 tablespoon water
1 1/2 pounds boneless duck breast
1/8 teaspoon black pepper
Preheat the oven to 400 degrees. Coat a sheet pan with cooking spray.
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Pork Fajitas
1 pound boneless pork loin, cut into thin strips
1/2 onion, sliced into thin wedges
1 green bell pepper, thinly sliced
1 tomato, seeded and sliced into thin wedges
2 teaspoons olive oil
1 teaspoon chili powder
1 teaspoon cumin
1 teaspoon oregano
Heat oil in a large nonstick skillet over medium-high heat until hot. Add
pork, onion and bell pepper and sprinkle with chili powder, cumin and oregano.
Saute for 3 to 4 minutes or until pork is no done. Add tomatoes and saute
another 1 to 3 minutes or until tomatoes are crisp-tender. Serve with heated
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From www.metrokc.gov
Makes 4 servings
1 tablespoon olive oil
2 small turkey breast tenderloins (about 1 lb total), sliced
horizontally in half to make 4 pieces
1/2 cup leeks (white part only), sliced
1/2 cup dry white wine (or water)
1/2 cup reduced sodium chicken broth
1 tsp snipped fresh tarragon or 1/4 tsp dried tarragon
1/4 cup nonfat sour cream
2 Tbsp Dijon-style mustard
1. Heat oil in a large skillet over medium heat.
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From Prevention Submitted by: Elaine
Serves: 12
4 cups cubed, cooked chicken meat
1 cup mayonnaise
1 tsp paprika
1 1/2 cups dried cranberries
1 cup chopped celery
2 green onions, chopped
1/2 cup minced green bell pepper
1 cup chopped pecans
1 tsp seasoning salt
Ground black pepper to taste
1. In a medium bowl, mix together mayonnaise with paprika and
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Snapper with Cilantro Sauce
3 cups loosely packed fresh cilantro leaves
1/4 cup water
1 tbsp. olive oil
1 tbsp. fresh lime juice
1/4 tsp. grated lime zest
1 serrano pepper, seeded and minced
1/4 tsp. salt
4, 6 oz. red snapper fillets, skinned
Preheat oven to 400 degrees. To make cilantro sauce, puree cilantro, water,
oil, lime juice, lime zest, serrano pepper and salt in a blender. Spray four
12-inch squares of foil with olive oil nonstick spray. Place a fillet on the
center of each piece; spread each with one-quarter of the cilantro sauce (about
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Very Quick Caramelized Pearl Onions
1 tablespoon stick margarine or butter
1 tablespoon sugar
1 16-ounce package frozen pearl onions, thawed
1 2/3 cups coarsely chopped red bell pepper
1 teaspoon chopped fresh or 1/2 teaspoon dried rosemary
1/2 teaspoon salt
1/2 teaspoon black pepper
Melt margarine in a non-stick skillet over medium-high heat. Add sugar and
onions. Saute 8 minutes or until golden brown; stir frequently.
Stir in red bell pepper, rosemary, salt, and pepper. Sauté 2 minutes. Makes 6
servings.
Calories 62, Fat 2.1 g, Carbs 11 g, Sodiium 225 mg, Fiber 1.2 g.