From www.lifescript.com and FoodFit
Serves: 4
Preparation time: 5 minutes
Cooking time: 8 minutes
2 medium zucchinis, sliced lengthwise about 1/2 inch thick
2 tsp olive oil
Salt, to taste
Pepper, to taste
1. Preheat the grill to medium.
2. Brush the zucchini slices with the olive oil on each
side. Season lightly with salt and pepper.
From www.lifescript.com and FoodFit
Serves: 4
Preparation time: 10 minutes
Cooking time: 15 minutes
4 boneless, skinless chicken breasts
Salt to taste
Freshly ground black pepper
2 tsp olive oil
1/2 cup chopped shallots
3 Tbsp sherry
3/4 cup low-sodium chicken broth
2 Tbsp nonfat sour cream
1. Using a mallet, flatten the chicken breasts slightly.
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From www.lifescript.com and FoodFit
Serves: 6
Preparation time: 20 minutes
Cooking time: 1 hour
3 large eggs
2 large egg whites
2 cups 2% milk
1 Tbsp Dijon mustard
2 Tbsp chopped fresh chives
2 tsp chopped fresh dill
1/4 tsp cayenne pepper
Salt to taste
1 lb lump crab meat, picked through to remove any bits of
shell or cartilage
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From The American Institute for Cancer Research AICR
Fishing for a Quick and Healthy Meal?
Who says fast food has to be bad for you? Fresh fish prepared
with citrus, herbs and onions makes a succulent meal you can
prepare in the microwave. What’s the connection between eating
fish and cancer prevention? Research shows that populations
that eat more fish have longer, healthier lives. Many studies
support the relationship between the consumption of omega-3
fatty acids, prevalent in fish, and the prevention of certain
types of cancer, such as breast and prostate. The following
dish will help keep you healthy and shorten the time you
spend in the kitchen.
Steamed Fish with Yogurt Dill Sauce
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Yield: 2 servings
From: Mix ‘n Match Meals in Minutes for People with Diabetes
3/4 lb thinly cut veal cutlets, fat trimmed
Salt and freshly ground black pepper to taste
1 bunch arugula (1 cup), washed and patted dry
1 bunch basil (1 cup), washed and patted dry
1 tsp olive oil
1/2 cup dry vermouth
1/2 cup fat-free reduced-sodium chicken broth
Wooden toothpicks
Spread the veal out on a cutting board or countertop and
flatten with a meat mallet or bottom of a heavy skillet
to 1/4-inch thick. Salt and pepper the veal pieces.
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1/2 cup fine, dry breadcrumbs
1/4 cup all-purpose flour
1 Tbsp chopped fresh parsley
11/2 tsp chopped fresh dillweed
11/2 tsp chopped fresh thyme
2 tsp chicken-flavored bouillon granules
1 tsp dried onion flakes
1 tsp paprika
1/4 tsp garlic powder
4 (6-oz) farm-raised catfish fillets
Butter-flavored cooking spray
Preheat oven to 400 degrees F.
Combine first 9 ingredients. Coat fish with cooking
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4 (6-oz) striped bass fillets (1/2 inch thick)
Cooking spray
2 Tbsp light mayonnaise
1 tsp white wine Worcestershire sauce
1/2 tsp Old Bay seasoning
1/2 tsp lemon juice
Preheat oven to 450 degrees F.
Place fish in an 8-inch square baking dish coated
with cooking spray. Combine mayonnaise and remaining
3 ingredients, stirring well. Brush mayonnaise
mixture evenly over fish. Bake, uncovered, at
450 degrees F for 8 to 10 minutes or until fish
flakes easily when tested with a fork.
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Corned Beef and Cabbage
2 1/2 cups thinly sliced carrots
1 cup chopped onion
4 cups coarsely chopped cabbage
3 cups (15 ounces) diced raw potatoes
1 cup water
3 (2.5-ounce) packages Carl Buddig Lean Corned Beef, shredded
In a slow cooker container, combine carrots, onion, cabbage and
potatoes. Add water. Mix well to combine. Stir in corned beef. Cover.
Cook on low 6 to 8 hours.
Serves 6 (1 1/2 cups).
{The key here is going to be small portions…
But if you have difficulty with any of these
ingredients effecting your readings…
do not use this recipe! Take care, Gloria)
From Dr Weil
12 Servings
The aroma and taste of homemade pancakes or waffles is
irresistible! The batter in this recipe makes feathery
light pancakes, or light and crispy golden waffles.
You’ll definitely want to make these for a breakfast
or brunch with friends or family, or on that free
weekend morning.
From: The New Family Cookbook for People with Diabetes
Yield: 3 cups (6 Servings)
1 1/4 cups dried lima beans (1/4 lb)
1/2 onion, thinly sliced
1/2 tsp salt
1/4 tsp dry mustard
1/2 tsp vinegar
2 Tbsp molasses
3 Tbsp chili sauce
1. Place the beans in a soup pot. Cover with water; boil
2 minutes. Remove from the heat, cover and let stand 1 hour.
2. Preheat the oven to 300 degrees F. Prepare a 1-1/2 quart
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