Spicy Chicken with Linguine

Spicy Chicken with Linguine

12	ounces (360 g) fresh linguine

1	tablespoon (15 ml) olive oil

2	cloves garlic, minced

1	pound (480 g) boneless, skinless chicken breast, all fat removed, diced

1/2	cup (80 g) julienned onion

1/2	medium red bell pepper, seeded and cut into fine julienne strips

1 to 2

(5 to 10 ml) teaspoons crushed red chile flakes

1 to 2

tablespoons spicy southwestern hot sauce

1/2	cup (33 g) shredded cabbage

2	tablespoons (10 g) sliced scallions, white part and 1 inch (2.5 cm) green

2	tablespoons (8 g) chopped cilantro

1. Cook linguine according to package directions for al dente. Drain and keep warm.
2. In a wok or large nonstick skillet, heat oil over medium-high heat. Add garlic and cook for 1 minute, stirring. Add chicken and stir-fry until chicken is lightly browned, about 2 minutes. Add onion and bell pepper. Continue to stir-fry until vegetables are crisp-tender. Sprinkle with chile flakes and hot sauce. Add cabbage and pasta. Continue to cook, tossing pasta for another minute, until chicken is cooked through (cut to test).
3. Divide between 4 pasta dishes and sprinkle with scallions and cilantro. Serve at once.

Per serving:	405 calories (15% calories from fat), 35 g protein, 7 g total fat (0.8 g saturated fat), 52 g carbohydrates, 4 g dietary fiber, 66 mg cholesterol, 567 mg potassium, 232 mg sodium
Diabetic exchanges:	3 lean meat, 3 1/2 carbohydrate (3 bread/starch, 1 1/2 vegetable)

Steak and Mushroom Soup

Steak and Mushroom Soup

(makes 12 servings)

2	medium onions, about 1/2 pound (240 g), coarsely chopped

3	garlic cloves, minced

2	carrots, peeled and finely chopped

2	ribs celery, finely chopped

3	tablespoons (27 g) unbleached all-purpose flour

1	teaspoon (5 ml) crushed dried thyme

1/2	teaspoon (2.5 ml) lemon pepper seasoning

1 1/2

pounds (720 g) lean beef top round steak, trimmed of all fat and cut into 1-inch (2.5 cm) cubes

1	14 1/2-ounce (435 g) can low-sodium diced tomatoes

1	pound (480 g) button mushrooms, cleaned and thickly sliced

7	cups (1.7 l) fat-free low-sodium canned beef broth

1	large bay leaf

1	pound (480 g) Swiss chard, coarsely chopped

1. Put onion, garlic, carrots, and celery in a 5-quart or larger crockery slow cooker.
2. In a large self-sealing plastic bag, combine flour, lemon pepper seasoning and thyme. Add beef cubes and toss to coat evenly. Place meat on top of the onion mixture. Cover the meat with the tomatoes and their juice. Top with the mushrooms. Pour beef broth into slow cooker. Add the bay leaf. Do not stir.
3. Cover and cook on LOW for 8 1/2 to 9 1/2 hours or on HIGH for 4 1/4 to 4 3/4 hours.
4. Add the chard and stir the soup, removing and discarding the bay leaf.. Cover and cook on LOW for 30 minutes or on HIGH for 15 minutes.
5. To serve, ladle soup into bowls.

Per 1-cup serving:	139 calories (17% calories from fat), 19 g protein, 3 g total fat (1.0 g saturated fat), 9 g carbohydrate, 2 g dietary fiber, 38 mg cholesterol, 158 mg sodium
Exchanges:	2 lean meat, 2 vegetable

Eat to Beat Diabetes

Eat to Beat Diabetes

By: Reader's Digest

The fact that diet is a key part of managing diabetes is no surprise. After all, glucose comes from food, so it makes sense that what you eat plays a role in making your blood sugar go up.

But you shouldn't think of food as the problem. Instead, consider it a big part of the solution.

Food as medicine? You bet. In fact, the right diet is such powerful medicine that, for people with type 2 diabetes, it could actually reverse the course of your disease. If you take insulin or other medication, it could help you reduce your dose or even eliminate your medication. For people with type 1 diabetes, the right diet can help you better manage your condition.

Fortunately, your food prescription doesn't have to taste like medicine. If you think having diabetes means a no-fun "diabetic diet" of flavorless meals, and all your favorite foods forbidden, think again. The truth is, a healthful diet for a person with diabetes isn't very different from a healthful diet for anybody else. Although for many years the medical establishment recommended restricted diet for people with diabetes--especially when it came to sugar--research has shown that sugar is not the villain it was once thought to be. In 1994 the American Diabetes Association (ADA) loosened its dietary recommendations and expanded the options for healthful eating. The emphasis now is on choices--and some choices are better than others, whether you have diabetes or not.

Your "Eat to Beat" Game Plan

How do you eat to beat diabetes? The goal is to control blood sugar while getting the right balance of nutrients for great health. But exactly what that means for you will depend on a host of factors. To plot a strategy that will work for you:

Consult a dietitian. Your doctor can refer you to a registered dietitian, who will evaluate your current diet and make suggestions based on what, when, and how much you like to eat. Don't worry that a dietitian will only give you a list of rules and no-no's--a common fear. You may find instead that she actually provides you with more flexibility than you thought possible. For example, if you eat an ethnic diet that includes a lot of beans and rice--foods that raise blood-glucose levels--your dietitian can help make sure those staples remain a major part of your diet by, say, limiting per-meal portions or spreading your consumption out over the course of the day.

Many health-insurance and managed-care plans won't pay for ongoing consultations with a dietitian, but a diagnosis of diabetes will often allow you to schedule up to three visits. That's enough to establish a workable plan, which you, your doctor, and--perhaps occasionally--your dietitian can fine-tune as you go.

Keep a food diary. Before you see your dietitian for the first time, keep a log of each morsel--no matter how small--that you eat every day for at least a week. Don't just simply note what you put in your mouth. Also write down where you ate a particular food and what you were doing at the time. Doing this will help your dietitian find patterns that may reveal the other "w"--why you eat. Keeping a food diary doesn't help only your dietitian: Writing down what you eat will heighten your awareness of your eating habits, and this can help you recognize ways you can change.

For your diary, keep a small notebook handy throughout the day so you can jot down what you eat right away. Some people make their notes in digital planners like Palm Pilots. If taking notes at every sitting is inconvenient, you can try to reconstruct your food consumption at the end of the day; the record will be valuable even if you forget an item here and there.

Factor in your blood sugar. Also show your dietitian your log of daily blood-sugar readings so she can compare your glucose levels to your eating patterns. Comparing the two will indicate how much your blood sugar tends to swing in response to food and will help determine when and how much you should eat. Some people with diabetes can manage simply by eating three balanced meals a day and cutting back on the empty calories in sweets; others need to follow a more detailed plan specifying calories, grams of carbohydrate, or number of servings from different food groups.

Put it all together. Once you and your dietitian have a grasp of your eating and blood-sugar patterns, it's time to hammer out recommendations for specific foods you can eat at each meal or snack. This process is part negotiation and part analysis, and it involves other variables that have to be factored in:

• Your weight. The more excess pounds you carry, the more careful you'll need to be about what you eat.
• Exercise habits. Exercising typically makes blood sugar go down, so how much you do--and when--will affect the number of calories you should take in at each meal.
• Insulin use. If you're type 1, the content and timing of your meals should consistently balance the amount of insulin circulating in your blood from injections. If you're type 2 and using insulin, you'll need to factor this in on top of variables (such as weight and exercise) that affect insulin resistance.
• Medication use. Which medication you take, how much, and when its action peaks may affect your dietary choices. If you have type 2 diabetes, getting off medication may be a realistic goal for your meal plan.
• Special considerations. Be sure to inform your dietitian of results of tests for lipids (such as cholesterol), blood pressure, and microalbumin (for kidney function). If you already suffer such complications as poor cholesterol ratios, high blood pressure, and kidney damage, you may need to follow guidelines that specifically deal with those conditions, such as eating even less saturated fat, cutting back on salt, or avoiding excessive amounts of protein.
• Consistency is key. Once you've developed a plan, you'll keep your blood sugar more stable if you eat about the same amount of food with the same balance of nutrients at about the same times each day. Don't figure you can be "bad" on some days as long as you're "good" on others: Eating in erratic patterns only causes blood sugar to seesaw. Instead, try to come up with a meal plan you can live with all the time.
• How's it working? Self-monitoring your blood sugar will give you and your doctor a sense of how well you're able to control it with diet. From there, you can fine-tune your plan of attack by tinkering with your meal plan or changing your activity level, insulin dosage, or other variables. If you're type 2 and you're having trouble keeping your blood sugar in line through diet and exercise, that may mean you're a candidate for insulin or drug intervention. On the other hand, if you've succeeded at losing weight and controlling your blood sugar through diet and exercise, you may be able to stop taking insulin or medication.

Brie Apple and Walnut Phyllo Triangles

Brie Apple and Walnut Phyllo Triangles

These are so good! I made some recently for a staff party and they
were gone in no time.

40 pieces

1 hour 45 min prep

8 sheets phyllo pastry
1/3 cup low fat butter, melted
Filling
1 tablespoon low fat butter
2 shallots, finely chopped
1 granny smith apples, unpeeled and finely chopped
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/2 cup walnuts, chopped
8 ounces brie cheese, diced
2 tablespoons fresh parsley, chopped

To make the filling, melt the butter in a skillet over medium heat.
Add the shallots, apple, salt and pepper and cook until the shallots
are softened, about 4 minutes.
Let cool.
In a bowl, stir together the walnuts, Brie and parsley.
Stir in the apple mixture.
Place one sheet of phyllo on the work surface, covering the rest with
a damp towel to prevent drying out.
Cut lengthwise into five 2-1/2" wide strips.
Brush each strip with some of the butter.
Spoon 1 teaspoons of the filling about 1/2 inch from the end of each
strip. Fold one corner of the phyllo over the filling so the bottom
edge meets the side edge to form a triangle.
Continue folding the triangle sideways and upward to the end of the
strip.
Fold the end flap over to stick.
Repeat with the remaining phyllo.
Brush both sides of the triangles with butter.
Bake on a rimmed baking sheet in a 375 degree F oven for about 18
minutes or until golden.

Nutrition Facts

Calculated for 1 pieces 17g (Recipe makes 40 pieces)

Calories 58
Calories from Fat 41 (70%)
Amount Per Serving %DV
Total Fat 4.6g 7%
Saturated Fat 2.3g 11%
Polyunsat. Fat 0.8g
Monounsat. Fat 1.2g
Trans Fat 0.0g
Cholesterol 10mg 3%
Sodium 81mg 3%
Potassium 26mg 0%
Total Carbohydrate 2.9g 0%
Dietary Fiber 0.3g 1%
Sugars 0.4g
Protein 1.7g 3%
Vitamin A 119mcg 2%
Vitamin B6 0.0mg 1%
Vitamin B12 0.1mcg 1%
Vitamin C 0mg 0%
Vitamin E 0mcg 0%
Calcium 13mg 1%
Magnesium 4mg 1%
Iron 0mg 1%

http://www.recipeza ar.com/273385

Flax Seed Crackers

Flax Seed Crackers

Serves: 24

Carbohydrates Per Serving: 1
Preparation Time: 15 minutes
Difficulty: Easy

Ingredients:
1/4 C Flax seeds
1/4 C Ground flax seeds
1 1/2 C Almond flour
1/2 t Baking powder
1/2 t Salt
4 t low carb Butter
1/2 C Heavy cream
Cooking Instructions:
In a bowl add flax seed, ground flax seed, almond flour, baking
powder, salt, and butter. Mix on low speed until the mixture
resembles coarse meal.

Stir in cream and mix until mixture forms a soft dough.

Wrap dough in plastic wrap and chill 10 minutes.

Divide dough into quarters. Turn out onto a lightly almond floured
surface. Roll out very thin to a rectangle 1/16 inch thick. Cut into
2 1/2 inch squares.

Transfer to an ungreased baking sheet.

Repeat with the remainder of the dough.

Preheat oven to 325F degrees.

Bake 20 minutes until crisp and golden.

Additional Comments:
Variations:

Onion: 1 T powdered onion soup mix

Cheese: 1 C grated cheddar cheese

Italian: 1 T oregano and 1 cup grated mozzerella cheese

http://www.lowcarbc ooking.org/ viewrecipe. php?id=1696& category= Lunch%
20Ideas

Spicy Turkey Ham Spread

Spicy Turkey Ham Spread

Yield: 4

Ethnicity: American

Meal Type: Appetizer

Preparation Method: Combine

Product Type: Turkey Ham

Ingredients
1 Pound TURKEY HAM, cut in chunks
1/4 Cup onion, chopped
1/4 Cup Dijon-style mustard
4 Teaspoons Worcestershire sauce
1/4 Teaspoon cayenne pepper

2 Large red and green peppers, cut in half and seeded
As needed melba toast or assorted crackers

In food processor bowl fitted with metal blade, process ham, onion,
mustard, Worcestershire sauce and cayenne pepper until smooth.
Cover and chill.
To serve, spoon mixture into red or green bell pepper halves,
accompanied with melba toast rounds or crackers.

Recipe Source: Recipe by The National Turkey Federation

Nutrition Facts

Calories 21

% Daily Value*

Total Fat 1g 42%

Sodium 204mg

Total Carbohydrate 1g

Protein 3g

*Percent Daily Values are based on a 2,000 calorie diet. Your daily
values may be higher or lower depending on you calorie needs:
Calories: 2000 2500

Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:
Fat 9 Carbohydrate 4 Protein 4

http://www.eatturke y.com/recipe/ recipe.cgi/ 2/10227/

BITTERSWEET CHOCOLATE TORTE

BITTERSWEET CHOCOLATE TORTE

Serves: 12

Carbohydrates Per Serving: 9
Preparation Time: NA
Difficulty: Easy

Ingredients:
6 tablespoons low fat butter or margarine
4 ounces unsweetened chocolate
1/3 cup fat-free milk
1/3 cup sugar-free apricot preserves or apricot spreadable fruit
2 teaspoons instant coffee crystals
1 egg yolk
1 teaspoon vanilla
1 ½ cups Equal® Spoonful*
3 egg whites
1/8 teaspoon cream of tartar
1/4 cup all-purpose flour
1/8 teaspoon salt

RICH CHOCOLATE GLAZE

1 ounce semi-sweet chocolate
1 tablespoon low fat butter or margarine

Melt chocolate and butter in small saucepan, stirring frequently.

Cooking Instructions:
Heat butter, chocolate, milk, preserves and coffee crystals in small
saucepan, whisking frequently until chocolate is almost melted.

Remove pan from heat; continue whisking until chocolate is melted and
mixture is smooth. Whisk in egg yolk and vanilla; add Equal®,
whisking until smooth.

Beat egg whites and cream of tartar to stiff peaks in large bowl.
Fold chocolate mixture into egg whites; fold in combined flour and
salt. Lightly grease bottom of 8-inch cake pan and line with
parchment or waxed paper. Pour cake batter into pan.

Bake in preheated 350°F oven 20 to 25 minutes or until wooden pick
inserted in center comes out clean. Do not overbake. Carefully loosen
side of cake from pan with small sharp knife, which will keep cake
from cracking as it cools. Cool cake completely in pan on wire rack;
refrigerate 1 to 2 hours or until chilled.

Remove cake from pan and place on serving plate. Pour Rich Chocolate
Glaze over top of cake, letting it run down sides. Let cake stand
about 1 hour or until glaze is set. Garnish top of cake with prepared
whipped topping, fresh raspberries and fresh mint.

Makes 12 servings

Serving Suggestions:
Garnish with whipped topping, fresh raspberries and fresh mint,if
desired

Additional Comments:
Nutrition information per serving: 145 cal, 9 g carb., 3 g pro., 12 g
fat, 36 g chol.,

116 mg sodium

Food exchanges: ½ starch, 2 fat

http://www.lowcarbc ooking.org/ viewrecipe. php?id=1506& category= Equal®