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®

Breakfast Burgers

Breakfast Burgers

by the Editors of Easy Home Cooking Magazine

Yield: Makes 4 servings

Ingredients:
3/4pound extra-lean ground turkey

1/2 cup minced red bell pepper

1/2 cup minced green bell pepper

2 teaspoons dried onion flakes

1 teaspoon dried parsley

1/2 teaspoon black pepper

Nonstick cooking spray

4 whole wheat English muffins

4 large spinach leaves, stems removed

4 slices soy cheese

Preparation:
1.Mix turkey, bell peppers, onion flakes, parsley and black pepper in
large bowl. Shape mixture into 4 patties; spray with cooking spray.

2.Cook patties in large nonstick skillet over medium heat about 7
minutes or until lightly browned on bottom. Turn patties and cook 7
minutes more. Add 2 tablespoons water; cover and cook 3 minutes or
until cooked through. An internal thermometer inserted in the center
of each patty should read 165°F.

3.Lightly toast English muffins. Place 1 spinach leaf, 1 turkey
burger and 1 slice cheese on English muffin half; top with remaining
muffin half. Repeat with remaining burgers.

Nutritional Information:
Serving Size: 1 burger
Sodium 576 mg
Protein 31 g
Fiber 5 g
Carbohydrate 30 g
Cholesterol 30 mg
Saturated Fat 2 g
Total Fat 6 g
Calories from Fat 19 %
Calories 300

Dietary Exchange:
Meat 3
Starch 2

Turkey Barbecue for Sandwiches

Turkey Barbecue for Sandwiches

Categories: Diabetic, Sandwiches, Poultry, Bbq/grill, Low-fat/cal

Yield: 4 servings

16 oz Can tomatoes; cut up 1/4 c Onion; chopped
6 oz Can tomato paste; 1 ts Chili powder; (or to
taste)
1 ts Powdered mustard; 2 c Turkey; chopped,
cooked

Combine all the ingredients in a saucepan. Simmer for 10 to 15
minutes, or until the flavors are blended. Spoon the mixture over
hamburger buns or toast.

1/4 recipe, not including bun - 176 calories, 3 lean meat + 2
vegetable exchanges 12 grams carbohydrate, 23 grams protein, 4
grams
fat, 220 mg sodium, 767 mg potassium, 54 mg cholesterol.

Source: Am. Diabetes Assoc. Holiday Cookbook by Betty Wedman

Mushroom and Swiss Cheese Salad

Mushroom and Swiss Cheese Salad

Ingredients:

2 tablespoons olive or vegetable oil
2 tablespoons tarragon red wine vinegar*
1 teaspoon Dijon mustard
1/4 teaspoon garlic salt
1/4 teaspoon coarse ground black pepper
1(4.5-oz.) jar Green Giant® Sliced Mushrooms, drained
1 medium head red leaf lettuce, separated into leaves
2(1-oz.) slices Swiss cheese, cut into narrow strips
1 tablespoon shelled roasted sunflower seeds

Preparation Directions:

1.In medium bowl, combine oil, vinegar, mustard, garlic salt and pepper; beat
well with wire whisk. Add mushrooms; toss to coat.
2.Arrange lettuce leaves on individual salad plates. Top with half of
the cheese strips. Spoon mushroom mixture over cheese; top with remaining cheese.
Sprinkle with sunflower seeds.

Tips:
*Two tablespoons red wine vinegar plus 1/4 teaspoon dried tarragon leaves can
be substituted for the tarragon red wine vinegar.

Makes 4 servings

NUTRITION INFORMATION PER SERVING:
SERVING SIZE:1/4 of Recipe
Calories 160; Calories from Fat 110; Total Fat 12 g; Saturated 4 g;
Cholesterol 15 mg; Sodium 300 mg; Total Carbohydrate 6 g; Dietary
Fiber 2 g; Sugars 2
g; Protein 7 g.

DIETARY EXCHANGES: 1/2 Starch, 1 High-Fat Meat, 1/2 Fat OR 1/2
Carbohydrate,
1 High-Fat Meat, 1/2 Fat

http://www.massreci pes.com/recipes/ 04/09/diabeticmu shroomswisschee1 1309.html

new pos

Technorati Profile

Chinese Chicken Wings

Chinese Chicken Wings

Makes about 28 pieces

Ingredients:

3 lb (1.4 kg) chicken wings
1/4 cup (60 ml) dry sherry
1/4 cup (60 ml) soy sauce
1/4 cup (85 g) sugar-free imitation honey
1 Tbsp (10 g) grated gingerroot
1 clove garlic
1/2 tsp chili garlic paste

Directions:

1. Cut your wings into drummettes if you didn't buy them that way. (Keep those pointy tips to make chicken broth!) Put your wings in a big zipper-lock bag.
2. Mix together everything else, and pour it into the bag. Seal the bag, pressing out the air as you go. Turn the bag a few times to coat, and throw it in the fridge for a few hours and a whole day is brilliant.
   
3. Pull out the bag, pour off the marinade into a bowl and arrange the wings in a shallow baking pan. Give 'em a good hour in a 375°F (190°C) oven, basting every 15 minutes with the marinade. Serve with plenty of napkins!
   

Each serving will have: 62 calories 4 g fat 5 g protein trace carbohydrate trace dietary fiber 0 usable carb Carb count does not include polyols in the sugar-free imitation honey.

Crepes (and fillings)

Crepes (and fillings)

Categories: Breakfast, Diabetic

Yield: 20 Servings

******** CREPES **********
1 c Cold water
1 c Cold nonfat milk
1 Egg
4 Egg whites
1/2 ts Salt (or less)
2 c Sifted all-purpose flour
2 tb Vegetable oil

*****HERB-CHEESE FILLING****
1 1/2 c Low-fat cottage or ricotta
-cheese
1 Green onion, minced ds Basil ds Chopped fresh parsley
Salt and freshly ground
-black pepper to taste
2 ts Margarine
Tomato slices for garnish

****SWEET CHEESE FILLING****
3/4 c Low-fat cottage cheese
2 oz Neufchatel cheese (light
-cream cheese)
2 ts Vanilla
2 ts Freshly squeezed lemon juice
1/4 ts Grated lemon peel
1 tb Margarine
1/2 c Low-fat vanilla yogurt
1 c Berries or sliced fruit in
-season

FOR CREPES: Put cold water, milk, egg, egg whites and salt into
blender; add flour, then oil. Blend at top speed, stopping to
scrape
flour from the sides.
Cover and refrigerate 2 hours. (This is an important step; it
allows the flour particles to expand in the liquid and ensures a
tender, thin crepe. The batter should have a very light, creamy
texture - just thick enough to coat a wooden spoon.)
For each crepe, heat a 6-inch nonstick frying pan over moderately
high heat. When hot, pour a scant 1/4 cup of the batter into the
skillet; immediately rotate pan until batter covers bottom. Cook
until light brown; turn and brown the other side. Slide onto a warm
plate and proceed in the same manner with the rest of the batter.
Put waxed paper between the crepes as you stack them. Keep crepes
covered to prevent them from drying out. They are now ready to be
filled. Makes 20 - 6 inch crepes. 1 crepe = 1 servng.

Nutritional information per serving: calories - 65, protein - 3
gm., fat - 2 gm., carbohydrates - 10 gm., cholesterol - 14 mg.,
fiber
~ 0.4 gm., sodium - 47 mg., potassium - 44 mg. Diabetic Exchanges:
Bread/Starch - 1.

SERVING, STORING, OR FREEZING OF CREPES: Fill, fold, or roll and
serve immediately.
Prepare ahead. Pile up individually between layers of waxed
paper.
Wrap in foil, refrigerate, and reheat when ready to fill.
Prepare in advance. Then freeze and reheat at the last minute.
Wrap in heavy foil to freeze. They will keep for weeks.

CHEESE-HERB FILLING
Mix cheese, onion, and herbs. Season with salt an pepper. Fill
each crepe with 3 to 4 Tablespoons of filling.
In a skillet over medium heat, lightly brown crepes in margarine.
Garnish with tomato slices and serve. Makes enough for 6 servings of
1/4 cup.

Nutritional information per serving: calories - 63, protein - 8
gm., fat - 3 gm., carbohydrates - 2 gm., cholesterol - 5 mg.,
fiber -
0.1 gm., sodium - 278 mg., potassium - 63 mg. Diabetic Exchanges:
Lean Meat - 1.

SWEET CHEESE FILLING
Prepare crepes and set aside. Blend cheeses, vanilla, lemon
juice, and peel. Fill each crepe with 1/4 cup of the mixture and
roll.
In a nonstick skillet, saute filled crepes in margarine until
lightly browned. Top with low-fat yogurt and sliced fruit. Makes 4
servings of 1/4 each.

Nutrtitional information per serving: calories - 160, protein -
8
gm., fat - 8 gm., carbohydrates - 14 gm., cholesterol - 16 mg.,
fiber
~ 1.5 gm., sodium - 282 mg., potassium - 162 mg. Diabetic Exchanges:
Lean Meat - 1, Fruit - 1, Fat - 1.

FROM: The UCSD Healthy Diet for Diabetes

Apple-Crusted Salmon

Apple-Crusted Salmon

This unique entrée brings together sweet apples and savory roasted salmon. The shingled topping of alternating red and green-skinned apples results in a dazzling presentation. Serve with sautéed greens and rice pilaf.

Serves 6

Ingredients:

1 1/2 cups apple juice or apple cider (preferably low sugar or sugarfree)
1/2 cup orange juice
2 1/2 tablespoons honey
2 tablespoons chopped fresh mint
2 tablespoons chopped chives
1/4 teaspoon salt
1/8 teaspoon ground black pepper
1 1/2 – 2 apples*
2 pounds salmon fillet, skin removed
Pinch of salt and pepper
Sprinkle of oil (on bottom of roasting pan)
1/4 cup loosely packed brown sugar (substitute)

*A non-tart variety of apple is preferred for this dish, but your
favorite apple variety can certainly be used; use one green and one
red-skinned variety for a more colorful presentation.

Prepare the marinade by whisking together the apple juice, orange
juice, honey, mint, chives, salt and pepper until well-combined. Set
aside.

Core the apples using an apple corer or a small paring knife, then
slice the apples into rings as thin as possible (about 1/8-inch or
less). Use a mandoline if you have it, otherwise a good sharp knife
will do fine. Place the sliced apples into the marinade and let them
marinate for a minimum of 30 minutes and a maximum of two hours.

Preheat the oven to 375°F.

Sprinkle the entire surface of the salmon lightly with salt and
pepper and place it, skin-side down, in a lightly-oiled roasting pan.

Remove the apples from the marinade and place them carefully on the
salmon, shingling them like scales from one end to the other. If you
are using both red and green-skinned apples, alternate the colors as
you shingle the slices. Sprinkle the brown sugar over the apples.

Roast for approximately 20–25 minutes. When finished, pour the juices
from the roasting pan over the fish before serving.

Nutrition Info
Per serving (10.5 oz/296g-wt.) : 400 calories (110 from fat), 12g
total fat, 2g saturated fat, 39g protein, 31g total carbohydrate (1g
dietary fiber, 29g sugar), 105mg cholesterol, 190mg sodium

* With using low sugar juice, sugar grams will be considerably
reduced for this recipe.

http://www.wholefoo dsmarket. com/recipes/ seafood/salmon_ applecrusted. html

Fast French Toast

Fast French Toast

Ingredients:

2 egg whites, beaten
1/2 c 1% milk
1/4 tsp vanilla extract
1/8 tsp ground cinnamon
4 slices bread

Directions:

In shallow bowl, combine egg whites, milk, vanilla extract, and cinnamon. Beat until frothy. Dip bread into egg-white mixture, turning to coat both sides. Heat large skillet coated with cooking spray over medium heat. Working in batches if necessary, place bread in pan and cook 3 minutes. Turn bread. Cook 3 minutes longer or until golden brown on both sides.

Makes 2 Servings.

Dietary Exchanges: 1/2 Milk, 0 Vegetable, 0 Fruit, 1 1/2 Carb, 1/2 Meat, 0 Fat

Nutrients Per Serving:
174 Calories
3 g Fat
1 g Saturated Fat
28 g Carbohydrate
11 g Protein
2 mg Cholesterol
339 mg Sodium
3 g Fiber

Veggie Bagel

Veggie Bagel

Ingredients:

1 medium bagel, split
1 tbsp fat-free cream cheese
1/3 cucumber, thinly sliced
1/3 tomato, finely chopped
1 portobello mushroom, thinly sliced
2 slices reduced-fat or fat-free Swiss cheese

Directions:

Preheat broiler. Lightly toast bagel in toaster oven. Spread cream cheese on each half of bagel. Top each half with cucumber, tomato, mushroom, and slice of cheese. Place on broiler-pan rack and broil 4 minutes or until cheese is melted.

Makes 2 Servings.

Dietary Exchanges: 0 Milk, 1 Vegetable, 0 Fruit, 1 Carb, 1 Meat, 0 Fat

Nutrients Per Serving:
170 Calories
4.5 g Fat
2 g Saturated Fat
22 g Carbohydrate
13 g Protein
10 mg Cholesterol
230 mg Sodium
2 g Fiber

http://www.diabetessymptom.net/news/news_item.cfm?NewsID=335

Berry Morning Mix

Berry Morning Mix

Ingredients:

1 c fat-free blueberry yogurt
1/2 c 1% cottage cheese
1/2 c blueberries and/or sliced strawberries
1-2 tbsp low-fat granola
1 tsp crushed walnuts or almonds
2 tsp grated dark chocolate

Directions:

In individual cups or large bowl, combine yogurt, cottage cheese,
berries, granola, and nuts. Sprinkle chocolate on top.

Makes 2 Servings.

Dietary Exchanges: 1 Milk, 0 Vegetable, 1/2 Fruit, 0 Carb, 1 Meat, 1/2 Fat Nutrients Per Serving: 159 Calories 3 g Fat 1.5 g Saturated Fat 22 g Carbohydrate 12 g Protein 5 mg Cholesterol 290 mg Sodium 2 g Fiber http://www.diabetes symptom.net/ news/news_ item.cfm? NewsID=335

Italian Herb Biscuit Loaf

Italian Herb Biscuit Loaf

Yield: Makes 8 servings

Ingredients:

1-1/2 cups all-purpose flour

1/4 cup grated Parmesan cheese

2 tablespoons cornmeal

2 teaspoons baking powder

1/2 teaspoon salt

1/4 cup (1/2 stick) butter

2 eggs

1/2 cup whipping cream

3/4 teaspoon dried basil

3/4 teaspoon dried oregano leaves

1/8 teaspoon garlic powder

Additional Parmesan cheese (optional)

Preparation:

1.Preheat oven to 425°F. Spray large baking sheet with nonstick cooking spray; set aside.

2.Combine flour, 1/4 cup cheese, cornmeal, baking powder and salt in large bowl. Cut in butter with pastry blender or 2 knives until mixture resembles coarse crumbs. Beat eggs in medium bowl. Add cream, basil, oregano and garlic powder; beat until well blended. Add cream mixture to flour mixture; stir until mixture forms ball.

3.Turn out dough onto well-floured surface. Knead 10 to 12 times; place on prepared baking sheet. Roll or pat dough into 7-inch round, about 1 inch thick. Score top of dough into 8 wedges with tip of sharp knife; do not cut completely through dough. Sprinkle with additional cheese, if desired.

4.Bake 20 to 25 minutes or until toothpick inserted into center comes out clean. Cool on baking sheet on wire rack 10 minutes. Serve warm.

Nutritional Information: Serving Size: Protein 6 g Fiber 1 g Carbohydrate 21 g Cholesterol 76 mg Total Fat 14 g Calories 229 Sodium 362 mg Dietary Exchange: Starch 1-1/2 Fat 2-1/2 by the Editors of Easy Home Cooking Magazine

Cheese and Basil Scones

Cheese and Basil Scones

Yield: 12 scones (12 servings)

Ingredients
2 cups plus 1 tablespoon all-purpose flour
1/4 cup (1 ounce) fresh grated Parmesan or Romano cheese
2 tablespoons chopped fresh basil, or 2 teaspoons dried basil
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon freshly ground pepper
2/3 cup low-fat (1 percent) buttermilk
3 tablespoons extra virgin olive oil
1 tablespoon beaten egg, or 1 tablespoon egg substitutes

Directions
Preheat the oven to 450 degrees F. Spray a cookie sheet with a
generous amount of nonstick pan spray.

Combine 2 cups of the flour, the cheese, basil, baking powder, baking
soda, and pepper in a medium bowl.

Add the buttermilk and oil; mix only until the dry ingredients are
moistened. Divide the dough into 2 balls. Knead each ball gently 3
times on a surface floured with the remaining 1 tablespoon flour.
Pat the dough into 2 circles, each 7 to 8 inches in diameter, on the
prepared cookie sheet. With a sharp knife, score each disk 1/4 inch
deep into 6 wedges; do not cut through.

Brush the tops of the dough rounds with egg to glaze. Bake 10 to 12
minutes, or until golden brown. Cut each disk into 6 wedges while
hot. Serve the scones warm or at room temperature.

Calories: 125
Protein: 4 g
Sodium: 161 mg
Cholesterol: 7 mg
Fat: 4 g
Carbohydrates: 18 g
Exchanges: 1 Starch, 1 Fat

Source: The New Family Cookbook for People with Diabetes

shaahi palak

Gingered Carrot and Spinach Supreme
(shaahi palak)

Categories: Vegetables, Diabetic, Vegetarian, Side dishes

Yield: 6 Servings

Ingredients:

1/2 c Sliced scallions
2 Garlic cloves; minced
1/2 ts Turmeric
2 tb Olive oil
3 c Coarsely grated carrots
1 Celery rib; grated
1/2 c Vegetable stock
1 ts Grated fresh gingerroot
1/2 ts Coriander powder
1/2 c Grated fresh coconut
1 1/4 c Frozen spinach
-- thawed and drained

Directions:

1. Saute scallions, garlic and turmeric in oil until scallions are soft. Add remaining ingredients, simmer for 10 minutes and serve. Per serving: 124 cal, 3 g prot, 80 mg sod, 13 g carb, 8 g fat, 0 mg chol, 78 mg calcium
   

HINT: Substitute packaged shredded coconut for fresh

Sweet and Sour Sauce

Sweet and Sour Sauce

Ingredients:

3/4 cup water
1/3 cup low carb ketchup
1/3 cup vinegar
1 tblsp sodium-reduced soy sauce
2 tblsp cornstarch
3/4 cup Equal Spoonful

Directions :

1. In a saucepan, combine water, vinegar, ketchup and soy sauce; stir in cornstarch.
   
2. Cook and stir over medium heat until thickened and bubbly; cook and stir for 2 minutes more.
   
3. Remove from heat and stir in Equal. Makes 1 1/3 cups, 13 servings, 2 tblsp each.
   

Recipe Source: The NutraSweet Company

Each Serving: 17 Calories 0 gm protein 0 gm fat 4 gm carbohydrate

Spiced Apple Butter Bran Muffins

Spiced Apple Butter Bran Muffins

from EATINGWELL

NUTRITION PROFILE:
Low Calorie | Low Sodium | Low Cholesterol | Low Sat Fat | Heart
Healthy

These muffins are dense, grainy, fruity and delicious. A double dose
of apple—diced fresh apple and dark, spiced apple butter (Smucker's
brand is good)—makes them extra moist and flavorful.

Makes 1 dozen muffins

ACTIVE TIME: 20 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy

Ingredients:

1/2 cup raisins
3/4 cup whole-wheat flour
3/4 cup all-purpose flour
2 1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 teaspoon ground cinnamon
3/4 cup unprocessed wheat bran or oat bran
1 large egg, lightly beaten
1/2 cup low-fat milk
1/2 cup spiced apple butter
1/2 cup packed light brown sugar or 1/4 cup Splenda Sugar Blend for
Baking
1/4 cup canola oil
3 tablespoons molasses
1 cup finely diced peeled apple

Directions:

1. Preheat oven to 375°F. Coat 12 standard 2 1/2-inch muffin cups with cooking spray. Place raisins in a small bowl and cover with hot water. Set aside.

2. Whisk whole-wheat flour, all-purpose flour, baking powder, salt and cinnamon in a large bowl. Stir in bran.

3. Whisk egg, milk, apple butter, brown sugar (or Splenda), oil and molasses in a large bowl until blended. Make a well in the dry ingredients and pour in the wet ingredients. Drain the raisins; add them and the diced apple to the bowl. Stir until just combined. Scoop the batter into the prepared pan (the cups will be very full).

4. Bake the muffins until the tops spring back when touched lightly, 18 to 22 minutes. Let cool in the pan for 5 minutes. Loosen the edges and turn the muffins out onto a wire rack to cool slightly before serving.

NUTRITION INFORMATION: Per muffin: 197 calories; 6 g fat (1 g sat, 3 g mono); 18 mg cholesterol; 35 g carbohydrate; 4 g protein; 4 g fiber; 144 mg sodium; 221 mg potassium. Nutrition bonus: Fiber (16% daily value). 2 Carbohydrate Servings Exchanges: 2 starch, 1 fat Per muffin with Splenda: 2 Carbohydrate Servings; 187 calories, 31 g carbohydrate

TIP: Wrap leftover muffins individually in plastic wrap, place in a plastic storage container or ziplock bag and freeze for up to 1 month. To thaw, remove plastic wrap, wrap in a paper towel and microwave on Defrost for about 2 minutes.

Sautéed Shrimp with Wasabi Mayonnaise

Sautéed Shrimp with Wasabi Mayonnaise

A touch of wasabi in the mayonnaise adds just the right amount zing
to the sautéed shrimp. Leave the tails on when peeling the shrimp to
make them easy to grab and dip.

Serves 6

Ingredients:

1 lb large shrimp (25–30 count)
3 TB organic extra virgin olive oil
1 TB finely chopped garlic
2 TB grated fresh ginger
1 tablespoon lime juice
freshly ground pepper

3/4 cup mayonnaise
1 TB grated fresh ginger
2 tsp finely grated lime zest
1 tsp lime juice
1/2 tsp sugar
2–4 teaspoons wasabi paste*, to taste

Directions:

1. Peel shrimp down to the last knuckle so that there is enough peel on the tail to make them easy to pick up. Marinate shrimp in olive oil, garlic, ginger and lime juice for 15 minutes. Sauté shrimp until pink. Season with pepper and place on a serving platter. Stir together mayonnaise, ginger, lime zest and juice, sugar and 2 teaspoons of wasabi paste. Taste and add more wasabi until it has some spiciness without being overwhelming. Serve with the shrimp. *Wasabi paste is usually available at our sushi counters.
   

Nutrition Info
Per Serving (122g-wt.): 360 calories (280 from fat), 31g total fat, 4g saturated fat, 0g dietary fiber, 16g protein, 3g carbohydrate, 125mg cholesterol, 340mg sodium

http://www.wholefoo dsmarket. com/recipes/ seafood/shrimp_ wasabimayo- wc.html

Tapioca with Quick Apricot Sauce

Tapioca with
Quick Apricot Sauce

by the Editors of Easy Home Cooking Magazine
Yield: Makes 6 servings

Ingredients:

2-3/4 cups low-fat (1%) milk
3 tablespoons sugar
3 tablespoons uncooked quick-cooking tapioca
1 egg, beaten
1 teaspoon vanilla
3 packets sugar substitute or equivalent of 2 tablespoons sugar
1/4 cup no-sugar-added apricot spread
1 tablespoon water

Preparation:

1.Combine milk, sugar and tapioca in large microwavable bowl. Mix and let stand 5 minutes.

2.Microwave milk mixture on HIGH 10 minutes, stirring every 2 minutes. Pour small amount hot milk mixture into beaten egg in small bowl; beat well. Pour egg mixture back into hot milk mixture; microwave on HIGH an additional 2 minutes; stir in vanilla. Let cool, stirring occasionally, about 10 minutes. Stir in sugar substitute.

3.Combine spread and 1 tablespoon water in small microwavable bowl. Microwave on HIGH 30 seconds or just until warm. Distribute tapioca evenly among 6 dessert dishes; top with apricot sauce. Serve warm or cold.

Nutritional Information:
Serving Size: 1 dessert dish tapioca with 2 teaspoons sauce
Carbohydrate 20 g
Cholesterol 40 mg
Saturated Fat 1 g
Total Fat 2 g
Calories from Fat 15 %
Calories 121
Protein 5 g
Sodium 80 mg

Dietary Exchange:
Fat 1/2
Milk 1/2
Starch 1

Butterscotch Peanut Cookies

Butterscotch Peanut Cookies

Categories: Diabetic, Cooky/bars, Desserts
Yield: 60 Cookies




Ingredients:

1 c Oatmeal;
1 c All purpose flour;
1/2 c Whole wheat flour;
2 ts Baking powder;
2/3 c Chunky peanut butter;
1/2 c Unsalted butter/margerine;
1/2 c Water;
2 ts Vinegar;
1 Egg yolk;
Sweetener = 2/3 cup sugar
1 ts Vanilla;

Directions:

1. In a bowl, combine rolled oats, flours, baking powder.
   
2. With pastry blender, or two knives, cut in peanut butter and margerine until mixture is crumbly.
   
3. In a small bowl, beat together water, egg yolk, sweetener and vanilla.
   
4. Stir into crumbly mixture and mix well.
   
5. Form 1 tablespoon batter at a time into balls. Place balls 1 inch apart on a nonstick baking sheet. With a fork, flatten each cookie until cookieis 2-1/2 inches wide.
   
6. Bake in a 350 degree oven for 15-18 minutes or until lightly browned.
   
7. Let cool. Store in a tightly covered cookie jar or container.
   

Makes 60 cookies Each serving = 2 cookies 1/2 starchy choice 1 fats/oil choice 7 g carbohydrate 2 g protein 6 g fat 380 kilojoules 90 calories

Sizzling Beef & Vegetable Kabobs

Sizzling Beef & Vegetable Kabobs

From: www.kraftfoods. com Prep Time: 10 min Total Time: 55 min Makes: 6 servings, two kabobs each

Ingredients:

1 lb boneless beef sirloin steak, cut into 1-inch cubes
1/2 cup KRAFT Greek Vinaigrette Dressing, divided
12 cherry tomatoes
6 button mushrooms, cut in half
8 asparagus spears, blanched, cut into 2-inch lengths

PLACE steak in large resealable plastic bag. Add 1/4 cup of the
dressing; seal bag. Refrigerate 30 min. to marinate. Remove steak
from bag; discard bag and marinade.

PREHEAT grill to medium heat. Thread steak onto 12 wooden skewers
alternately with the tomatoes, mushrooms and asparagus.

GRILL kabobs 15 min. or until steak is cooked through and vegetables
are crisp-tender, turning and brushing occasionally with the remaining
1/4 cup dressing.

Kraft Kitchens Tips - -
How to Prevent Skewers from Burning -
Presoak wooden skewers in water for 30 min. before using to prevent
them from burning on the grill.

Blanching Fresh Asparagus -
To blanch fresh asparagus, add the spears to a large pot of boiling
water. Cook, uncovered, for 2 to 3 minutes. Drain, then immediately
plunge the asparagus into a bowl of ice water to stop the cooking.
When completely cool, drain and pat dry.

Makes: 6 servings, two kabobs each
Nutrition per Serving:
160 Calories, 9g Total Fat, 2g Saturated Fat, 40mg Cholesterol,
210mg Sodium, 4g Carbs, 1g Dietary Fiber, 2g Sugars, 15g Protein,
Vitamin A: 10 %DV
Vitamin C: 8 %DV
Calcium: 0 %DV
Iron: 10 %DV

Healthy Living Information: Good source of vitamin A or C

Diet Exchange: 2 Meat (L),1 Vegetable,1/ 2 Fat

Nutrition Bonus
Fire up the grill! These tasty kabobs are made with lean meat to
help you eat right. As an added bonus, the tomatoes and asparagus
team up to provide vitamin A.

Spicy Cucumber Dipping Sauce

Spicy Cucumber Dipping Sauce

Ingredients:

2 small garlic cloves, chopped
1 fresh hot red pepper, or jalapeño pepper, seeded and chopped
1 tablespoon sugar
1/2 teaspoon salt
1/2 cup rice-wine vinegar
1/4 cup finely shredded cucumber
2 tablespoons lime juice

Directions:

1. Using a mortar and pestle or working on a cutting board with the flat of a large knife, mash the garlic, pepper, sugar and salt into a paste.
   
2. Transfer to a small bowl and stir in vinegar, cucumber and lime juice.
   
3. Add a small amount of water if the sauce is too acidic for your taste. Let stand for 30 minutes before serving.
4. Makes about 1 cup (16 one-tablespoon servings)
   

Source: EatingWell Magazine July/August 1995
Formatted by Chupa Babi: 06.17.08

Per tablespoon: 10 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 3 g carbohydrate; 0 g protein; 0 g fiber; 163 mg sodium; 8 mg potassium.
0 Carbohydrate Servings

Salmon W Fresh Fruit Salsa

Salmon W Fresh Fruit Salsa
(10g Carbs, <1g>Fish Ingredients
1 lb salmon fillets, cut into 4 portions
1/2 tsp no-salt chili powder

-->Salsa Ingredients
1 cup diced fresh pineapple
1 cup diced fresh cantaloupe
1/2 cup diced red bell pepper
1/4 cup seasoned rice wine vinegar
2 Tbsp finely chopped fresh cilantro
1/4 tsp crushed red pepper flakes

Directions :

1. Preheat the oven to 350 degrees F. Spray a 9x9-inch baking pan with olive oil cooking spray.
   
2. Place salmon fillets in the pan in a single layer and sprinkle with chili powder.
3. Spray fillets lightly with cooking spray and bake, uncovered, for 35 minutes or the thickest part of fillet is translucent.
4. Meanwhile, mix pineapple, cantaloupe, red bell pepper, vinegar, cilantro, and red pepper flakes together in a small bowl. Set aside.
5. Top each fillet with 1/2 cup salsa and serve.
   

Servings: 4
Serving Size: 4 oz
Nutrition per Serving:
Glycemic Index: 50, Glycemic Load: 5
260 Calories, 13g Fat, 96mg Cholesterol, 28g Protein,
10g Carbs, <1g Dietary Fiber, 68mg Sodium

Diabetic Exchanges: 4 Lean Meat, 1 Fruit

Porcini And Stuffing Strata

Porcini And Stuffing Strata
(5g Carbs, 1g Fiber)

INgredients:

3/4 ounce dried porcini mushrooms
2 cups whole milk
3 large eggs
1 1/2 teaspoons salt
3/4 teaspoon freshly ground black pepper
4 1/2 cups leftover bread stuffing
1 cup grated Gruyère cheese
1 tablespoon chopped fresh parsley

Directions:

1. Preheat oven to 350 degrees. Butter 11 by 7 by 2 inch glass baking dish.
2. Working in batches, finely grind porcini in spice grinder.
   
3. Whisk milk and next 3 ingredients in large bowl.
   
4. Stir in stuffing and ground porcini, breaking up any clumps.
   
5. Transfer mixture to prepared baking dish. Sprinkle cheese over stuffing mixture.
6. Bake until puffed in center and cheese is brown in spots, about 45 minutes. Sprinkle with parsley and serve.
   

Makes 6 to 8 servings.
Calories 73, Fat 4 g, Carbs 5 g, Sodium 456 mg, Fiber 1 g.

Quick Thai Green Curry

Quick Thai Green Curry
(6g Carbs, 2.3g Fiber)

INgredients:

1 tablespoon vegetable oil
2 shallots, minced
1 piece, 1-inch, ginger root, minced
1 to 2 teaspoons Thai green curry paste or to taste
1 14 1/2 oz. can chicken broth
2 cups sliced cooked chicken, beef or pork
1 16 oz. can coconut milk
1 8 oz. can sliced bamboo shoots, drained
1/4 teaspoon salt
1 cup shredded basil leaves
lime wedges

DIrections:

1. Heat oil in a large skillet or wok over high heat; add shallots and ginger.
   
2. Stir-fry until fragrant, 1 minute. Reduce heat to medium; stir in curry paste.
   
3. Stir in chicken broth; cook until broth is reduced by half, about 10 minutes.
4. Stir in chicken, coconut milk, bamboo shoots and salt; heat to a boil. Reduce heat; simmer 5 minutes. Stir in basil.
   
5. Serve over steamed rice or cooked noodles in large bowls with lime wedges on the side for squeezing.
   

Makes 4 servings
Calories 399, Fat 31 g, Carbs 6 g, Sodium 542 mg, Fiber 2.3 g.

Tomato Sippers

Tomato Sippers
(10g Carbs, 1g Fiber)

INgredient:

2 cups no-salt-added tomato juice or low-sodium vegetable juice
2 Tbsp lime or lemon juice
1 tsp Worcestershire sauce
1/2 tsp prepared horseradish
3 to 4 drops hot pepper sauce
Ice
2 celery sticks (for garnish)

DIREctions:

1. In a small pitcher stir together tomato juice or vegetable juice, lime or lemon juice, Worcestershire sauce, horseradish, and hot pepper sauce.
2. Pour mixture over ice in glasses. If desired, garnish with celery sticks.
   

Makes 2 servings
Calories 37, Fat 0 g, Cholesterol 0 mg, Sodium 41 mg,
Carbohydrates 10 g. Fiber 1 g.

Raspberry Muffins

Raspberry Muffins,
11g Carbohydrate; 4.5g Dietary Fiber

MAKES 6 LARGE MUFFINS

Ingredients:

1 cup almond flour
1/2 cup golden flax meal
1 teaspoon baking powder
1/8 teaspoon salt
1 cup Splenda
1 teaspoon pure vanilla extract
2 tablespoons heavy cream
2 tablespoons water
2 tablespoons low fat butter, softened
2 eggs
2/3 cup fresh raspberries

Directions:

1. In a medium bowl, stir together the almond flour, flax meal, baking powder, salt and Splenda. Combine everything with the dry ingredients and stir with a wooden spoon until well blended.
   
2. Gently fold in fresh raspberries, being careful not to crush them.
3. Spray 6 paper-lined muffin cups with Pam, and then fill with batter, dividing it evenly among them.
4. Bake at 350°F 15 to 20 minutes, until the tops are golden brown.When muffins are done, allow to cool 5 minutes on a rack before removing from the pan.
   
5. Serve warm or at room temperature. Store in the refrigerator.
   

APPROXIMATE NUTRITION INFORMATION PER MUFFIN:
253 Calories; 21g Fat; 8g Protein; 11g Carbohydrate; 4.5g Dietary
Fiber; 6.5g Net Carbs.

Delicious Salmon Croquettes

Delicious Salmon Croquettes

One of my most loved recipes! I make this for nearly every big
holiday, including Passover - always a big hit, never any leftovers
for the next day!

14 Patties

20 min 20 min prep

Ingredients:

1 (14 3/4 ounce) can pink salmon
2 eggs, lightly beaten
1 small onion, finely chopped
4 tablespoons matzo meal
salt & pepper, to taste
oil, for frying

Directions:

1. Separate salmon but save all juice.
   
2. Remove bones and skin (if any) from salmon, and then shred the salmon into fine pieces.
3. Place salmon into mixing bowl adding the juice from the salmon, beaten eggs, onion, salt, pepper, and matzo meal - mix well.
   
4. Form mixture into patties and fry on medium heat on both sides until golden brown.
   

Nutrition Facts

Calculated for 1 Patties 44g (Recipe makes 14 Patties)

Calories 55
Calories from Fat 16 (29%)
Amount Per Serving %DV
Total Fat 1.8g 2%
Saturated Fat 0.4g 1%
Polyunsat. Fat 0.5g
Monounsat. Fat 0.6g
Trans Fat 0.0g
Cholesterol 45mg 15%
Sodium 30mg 1%
Potassium 116mg 3%
Total Carbohydrate 2.2g 0%
Dietary Fiber 0.1g 0%
Sugars 0.3g
Protein 7.1g 14%
Vitamin A 70mcg 1%
Vitamin B6 0.1mg 3%
Vitamin B12 1.0mcg 16%
Vitamin C 0mg 0%
Vitamin E 0mcg 1%
Calcium 9mg 0%
Magnesium 9mg 2%
Iron 0mg 2%

http://www.recipeza ar.com/272066

Pecan Fudge Squares

Pecan Fudge Squares

Serving Size: 24

1/2 cup cold low fat butter
1/2 cup Atkins Bake Mix
1 cup ground almonds
1/4 tsp baking powder
1/2 cup splenda

Topping:
4 large eggs, beaten
1 cup Splenda
1/4 cup brown sugar twin
2 oz unsweetened baking chocolate squares
2 tsp vanilla
1/2 tsp salt
1 cup chopped pecans

Directions:

1. Preheat oven to 350°F-180°C In a medium size bowl add the dry ingredients for the crust, stir to combine.
   
2. Using a pastry blender, cut the cold butter into the dry mixture as you would to prepare pastry.
3. The mixture resembles coarse crumbs. Press into the bottom of a greased 9"x13" 230x330mm cake pan. Bake for 8 minutes.
4. Meanwhile in another bowl, beat the eggs, add the remaining ingredients, mixing well. Pour onto the prebaked crust ; bake for an additional 13 to 15 minutes or until set & the edges are lightly browned. Cool and cut into 24 squares.
   

-*If a thicker crust & topping is desired bake in a 9" square pan but
you might not get 24 squares.

Per Serving: 123 Calories
12 grams Fat
3 carbs

http://www.divinere cipes.com/ recipe.cfm/ recipeid/ 8667

Magic Buns

Magic Buns

Serving Size: 6

Ingredients:

4 eggs, separated
1/2 tsp sea salt
2 tbl low fat cottage cheese
non stick spray

Directions:

1. Preheat oven to 300°F-150°C Separate the eggs. Whip the whites with the salt until peaks form.
   
2. In a separate bowl, mix together the egg-yolk and cottage cheese.
   
3. Fold the cheese/yolk mixture into the whites, being very careful not to over-mix or break down the froth of the whites. A few streaks can remain.
   
4. Spray the cookie sheets with the pam. In 6 large circles, about the size of a saucer, mound the batter into 6 equal portions,slightly flattening the top of each mound.
5. Bake at 300°F-150°C for 30 to 40 minutes until browned. They will spread and probably touch.
   
6. Remove from cookie sheet immediately and cool on wire racks. They can be stored in a ziplock bag and reheated, but they are really the best served right out of he oven. If you decide to make the short cake use about 2 tsp of splenda or to taste. I mix this into the cheese/yolk mixture.
   

Per serving: 48 calories
3 grams fat
1 carb

http://www.divinere cipes.com/ recipe.cfm/ recipeid/ 8347/Magic- Buns

Apple and Celery Salad with Orange-Scented Dressing

Apple and Celery Salad with
Orange-Scented Dressing

(makes 4 servings)

1 tart sweet apple, 6 ounces (180 g), with peel, cored and chopped
3 ribs of celery, thinly sliced, about 1 1/2 cups (180 g)
1 tablespoon (15 ml) chopped walnuts
2 tablespoons (30 ml) fat-free mayonnaise
2 tablespoons (30 ml) nonfat plain yogurt
1 teaspoon (5 ml) grated orange zest
1 tablespoon (15 ml) fresh orange juice
6 cups (336 g) mixed salad greens

Place the apple, celery, and walnuts in a bowl.
In a small cup, combine the mayonnaise, yogurt, zest, and juice. Mix
well. Toss with apples mixture.
To serve, divide the greens onto 4 plates and top each with 1/4 of
the dressed salad.

Per serving: 66 calories (20% calories from fat), 2 g protein, 2 g
total fat (0.2 g saturated fat), 12 g carbohydrate, 3 g dietary
fiber, 0 mg cholesterol, 106 mg sodium
Exchanges: 1/2 carbohydrate (1/2 fruit), 1 vegetable, 1/2 fat

http://www.diabetic -recipes. com/recipes/

BEAN AND BRUSSELS SPROUTS CASSEROLE

BEAN AND BRUSSELS SPROUTS CASSEROLE

Recipe By :Diana from IL
Serving Size : 4 Preparation Time :0:00
Categories : 5-10G Low Carb Vegetables-Brussel Sprouts

Amount Measure Ingredient -- Preparation Method
-------- ------------ ------------ --------- --------- --
1 lb Brussel sprouts -- 454g
8 ozs frozen French cut green beans -- 250g
1 can waterchestnuts -- (8 oz) 240g sliced
SAUCE:
1/2 cup half and half
8 oz low fat cream cheese -- 250g
1/2 cup grated Cheddar cheese
1 Dash salt and nutmeg
grated cheddar cheese -- for garnish

Directions:

1. Wash the Brussels sprouts and cut off yellow leaves.
2. Combine spruts and green beans in saucepan with 1/2 cup boiling salted water. Cover and cook for 5 min. until vegetables are juxt cooked through and still bright green.
3. Add water chestnuts and cook 1-2 min. longer or until heated through. Drain and keep hot in serving bowl.
4. Meanwhile, prepare sauce by heating half-and-half in saucepan.
5. Add the cheeses and cook over low heat, stirring, until well combined and heated through.
6. Add salt and nutmeg. Pour hot sauce over vegetables.
   
7. Sprinkle with grated cheese and serve immediately.
   

Per Serving (excluding unknown items): 313 Calories; 28g Fat (78.8%
calories from fat); 10g Protein; 7g Carbohydrate; 2g Dietary Fiber;
88mg Cholesterol; 338mg Sodium. Exchanges: 0 Grain(Starch) ; 1 Lean
Meat; 1/2 Vegetable; 0 Non-Fat Milk; 5 Fat.

NOTES : The AUSSIE Low Carb Gourmet Tony Blakemore
e-mail Tony@...
web site www.carb-lite. au.com
Over 5,000 Low Carb recipes in Master Cook Format

Breadmaker Bread-or Bagels

Breadmaker Bread-or Bagels!

Prep Time 2 1⁄2 hours

Description
I bought a breadmaker just to make my own low-carb bread and was attracted to one that had a bagel feature--why not! Then I combined several ideas into this recipe that makes the most wonderful bread yet!

Ingredients
1 c Warm water
1/2 t Sugar substitute
2 1/2 t Yeast
1 c Gluten Flour
1/2 c Flax Meal
1/2 c Soy Flour
1/4 c Oat Flour
1/4 c Wheat Germ
1 t Salt
2 pck Splenda

Instructions
Place water into breadmaker pan and sprinkle sugar and yeast into it.
Allow to stand while combining other ingredients in bowl. Add these
to the warm water mixture and set machine for 1 1/2 pound loaf cycle.
Add sunflower seeds & pumpkin seeds (or other nuts, etc.) toward the
end of the kneading phase. If available on your machine, a 2-hour
cycle works quite well. Measure out dry ingredients for a second loaf
(mix!) at the same time. To make bagels, divide kneaded dough (which
has been allowed to rise 30 min.) into 12 pieces (very stretchy, so
may need to cut with a sharp knife). Shape each piece into a ball,
stretching the "skin" around it as much as possible to make a smooth
surface. Cover & let rise until doubled. Gently (this is a trick!)
pull and press a hole in the middle of each bagel. Rest a little
longer & bring 3 quarts of water to a boil, adding a little malt
syrup or sugar (ugh!). Reduce heat to a simmer and preheat oven to
400 degrees. Gently lower each bagel into hot water & simmer 1 min.,
turning over in middle. Place on baking sheet, greased and/or
sprinkled with cornmeal. You may sprinkle bagels with poppy seed,
onion bits, sesame, etc., as well as an egg-white glaze. Bake until
done, maybe as long as 25-30 min., though these are smaller than the
recipe from which I took these directions.
Notes
A slicing machine will make nice thin slices if you freeze the loaf
for an hour or two first.
I developed this recipe for the bagel feature on my breadmaker
(Breadman ProArtisan), and it will make 12 nice chewy bagels, but I
noticed that the rising dough looked like a perfect loaf of bread, so
I use it more often for that.
Pumpkin seeds or sunflower seeds are optional.

Nutritionals
Nutritional information, per serving.
Calories:
90
Carbs:
6
Fiber:
2
Net Carbs:
4
Protein:
9
Fat:
3
Saturated Fat:
0

http://lowcarbeatin g.com/low- carb-cooking/ recipes/breads/ breadmaker-
bread-or-bagels

French Apple Clafouti

French Apple Clafouti

Yield: 8 Sweet ones

INgredients:

4 c Granny Smith sliced peeled
-=OR=-
4 c Rome apples; sliced peeled
1 1/2 c Whole milk;
4 Eggs;
1/2 c All-purpose flour; sifted
1/4 c Sugar;
1 1/2 ts Pure vanilla extract;

DIrection:

1. Preheat oven to 350 degrees. Use a 10" nonstick deep pie plate or spray the pan with vegetable pan-coating. Arrange apple slices evenly in pan.
   
2. Use a blender or food processor to combine milk and eggs. Add remaining ingredients and blend for 5 seconds.
   
3. Scrape down sides of blender with a spatula and blend until ingredients are mixed together, about 30 seconds.
   
4. A bowl and whisk can be used to prepare batter by hand. Spread the batter over the apples.
   
5. Bake for 1 hour or until custard forms and the cake tests done by inserting a toothpick form and the test done by inserting a toothpick that comes out clean. Serve warm or at room temperature.
   

Food Exchange per
serving: 1 FRUIT EXCHANGE + 1/2 WHOLE MILK EXCHANGE; CAL: 148;
CARBS:
22g; PRO: 5g; FAT: 5g; SOD: 57mg; CHOL: 143mg; LOW-SODIUM DIETS:
This
recipe is excellent.

Source: The Art of Cooking for the Diabetic by
Mary Abbott Hess,R.D.;M. S. and Katharine Middleton

Piquant Baked Fish With Mushrooms and String Beans

Piquant Baked Fish With Mushrooms and String Beans

A low-calorie meal that is satisfying

4 servings

1 hour 20 min prep

Ingredients

500 g fish fillets
3 cups string beans (green beans)
3 cups mushrooms
3 bell peppers
3 tablespoons fresh coarse ground black pepper
2 1/2 tablespoons salt
1 teaspoon herbs (thyme, rosemary or oregano)
2 onions
3 tablespoons vinegar
1 tomato
1/2 cup celery
1/2 cup cucumbers
1 dash chili flakes
1 teaspoon worcestershire sauce

Directions

1. Wash fish thoroughly, then season with 1 tbsp salt, 2 tbsp ground black pepper and 1/2 tsp herbs. I like to steam the fish in a microwave for about 4 minutes, as this melts off any excess fat from the fish before this goes into the oven.
2. Halve the bell peppers and roast with cut side facing downwards until skin is slightly charred.
   
3. Peel off the skin, and cut into thin strips. Reserve 1/3rd for the salsa.
   
4. Chop onions finely, then add 2 tbsp vinegar and 1 tbsp salt.
   
5. Soak overnight if possible. If you prefer a less pungent flavour, microwave the onions for 1-2 minutes. Reserve half for the salsa, and chill the rest.
6. Make the salsa by chopping the tomato, celery and cucumber finely. Add the reserved bell peppers and pickled onions. Season with 1/2 tbsp salt, 1 tbsp ground black pepper, 1/2 tsp herbs and 1 tbsp vinegar, chili flakes and worcestershire sause.
7. Wash the string beans and cut into bite-sized pieces. Wash the mushrooms (I know this isn't the correct thing to do, but after all, they've been growing in the dirt!) and pat dry.
8. Place fish into an large oven-proof dish. Spread half the salsa over the fish, and chill the rest. Arrange the rest of the sliced bell peppers over it, and arrange the string beans and mushrooms around the fish.
   
9. Cover with aluminium foil and bake for 30-40 minutes at 170 degrees celcius. Serve with the rest of the pickled onions and salsa.
   

Nutrition Facts

Calculated for 1 serving (500g)
Recipe makes 4 servings

The following items or measurements are not included below:
herbs

Calories 240
Calories from Fat 17 (7%)
Amount Per Serving %DV
Total Fat 2.0g 3%
Saturated Fat 0.4g 2%
Polyunsat. Fat 0.8g
Monounsat. Fat 0.3g
Trans Fat 0.0g
Cholesterol 68mg 22%
Sodium 4494mg 187%
Potassium 1041mg 29%
Total Carbohydrate 24.2g 8%
Dietary Fiber 7.7g 30%
Sugars 8.3g
Protein 34.2g 68%
Vitamin A 1397mcg 27%
Vitamin B6 0.8mg 40%
Vitamin B12 1.3mcg 22%
Vitamin C 92mg 154%
Vitamin E 1mcg 5%
Calcium 117mg 11%
Magnesium 104mg 26%
Iron 3mg 19%

http://www.recipeza ar.com

Broccoli Sadad with Ham

BROCCOLI SALAD WITH HAM

1 bunch fresh broccoli, about 1 pound before trimming
8 ounces diced ham
4 ounces cheddar cheese, shredded
1 cup mayonnaise
2 tablespoons cider vinegar

1. 2 tablespoons granular Splenda or equivalent liquid Splenda Trim and peel the tough stalks and finely chop the broccoli. Place in a large bowl.
   
2. Add the ham and cheese. In a small bowl, blend the remaining 3 ingredients.
   
3. Mix into the broccoli mixture and chill several hours before serving. Season to taste with salt and pepper, if desired, but I usually find that no seasoning is needed.
   

Makes about 8 servings

With granular Splenda:
Per Serving: 320 Calories; 30g Fat; 10g Protein; 5g Carbohydrate; 1g
Dietary Fiber; 4g Net Carbs
With liquid Splenda:
Per Serving: 318 Calories; 30g Fat; 10g Protein; 4g Carbohydrate; 1g
Dietary Fiber; 3g Net Carbs

This is basically the same as the Broccoli Crunch Salad, but has ham
instead of bacon. It makes a nice main dish salad.

Eggplant Meze

Eggplant Meze

One of the most popular vegetables in Greece is eggplant, and many traditional recipes combine it with garlic, tomato, lemon and olive oil for good reason! Enjoy this classic combo in meze (meh-ZAY) style, a flavorful spread customarily served with crackers or pita bread.

Serves 4

Ingredients:

1 large (or 2 medium) eggplants
1 garlic clove, mashed
1/2 small onion, chopped
1 tablespoon chopped parsley
1 large fresh tomato, seeded and chopped
1 teaspoon dried marjoram
1 teaspoon fines herbs
2 teaspoons lemon juice
1/4 cup extra virgin olive oil

Preheat oven to 350°F.

1. Pierce eggplant with a fork several times and bake for 1 hour or until tender. When cool, peel the eggplant and chop it into 1/2 inch pieces.
2. Combine chopped eggplant with garlic, onion, tomato, parsley, herbs, lemon juice and olive oil in a food processor or blender.
3. Process until well combined, leaving the mixture a little bit chunky.
4. Refrigerate for at least 2 hours. Serve with crackers or pita bread.
   

Nutrition Info
Per Serving (5 oz-wt.): 140 calories (12 from fat), 12g total fat,
1.5g saturated fat, 3g dietary fiber, 1g protein, 8g carbohydrate,
0mg cholesterol, 5mg sodium

Author : www.wholefoodsmarket.com

Triple Orange Jello

Triple Orange Jello

Here is a little something that I whipped up with some ingredients we had around the house. It is really quite delicious, and a nice light dessert for a summertime or wintertime treat!

Ingredients:

1 (1/3 ounce) packet sugar-free orange gelatin (such as Jello)
1 cup boiling water
1 medium navel orange or other seedless orange
8 ounces diet orange soda

1. Peel and separate orange into segments. Cut orange segments into thirds and place in the bottom of a gelatin mold.
2. Dissolve orange gelatin into the cup of boiling water, stirring until the mixture is incorporated. Add the diet orange soda to the mixture.
   
3. Pour over the sliced orange segments.
4. Refrigerate the mixture for 4 hours or until the gelatin sets. If desired, this recipe can be made into individual dessert dishes. Just divide the gelatin and segements into dishes appropriately, and let cool.
   

Nutrition Facts

Calculated for 1 serving (153g)
Recipe makes 4 servings

Calories 21
Calories from Fat 0 (2%)
Amount Per Serving %DV
Total Fat 0.1g 0%
Saturated Fat 0.0g 0%
Polyunsat. Fat 0.0g
Monounsat. Fat 0.0g
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 23mg 0%
Potassium 59mg 1%
Total Carbohydrate 6.1g 2%
Dietary Fiber 0.8g 3%
Sugars 3.0g
Protein 0.7g 1%
Vitamin A 86mcg 1%
Vitamin B6 0.0mg 1%
Vitamin B12 0.0mcg 0%
Vitamin C 20mg 34%
Vitamin E 0mcg 0%
Calcium 18mg 1%
Magnesium 5mg 1%
Iron 0mg 0%
Alcohol 0.0g Caffeine 8.5mg