Month: October 2019

Beef and Vegetable Kebabs

October 23, 2019

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Beef and Vegetable Kebabs

Course: Appetizer, Main Course
Cuisine: Diabetes Friendly, High Protein
Servings: 4
Calories: 218kcal

Ingredients

  • 1 lb boneless sirloin steak, trimmed and cut into 1-inch cubes
  • 8 (1-inch) pieces yellow bell pepper (about 1 pepper)
  • 8 small mushrooms (about 4 ounces)
  • 8 (1-inch) pieces green onions (about 2)
  • 8 cherry tomatoes
  • 1 tsp kosher salt
  • 1/2 tsp  dried thyme
  • 1/4 tsp freshly ground black pepper
  • cooking spray
  • 2 tsp canola oil

Instructions

  • Preheat broiler.
  • Divide the first 5 ingredients evenly among 4 (12-inch) skewers, and sprinkle with salt, thyme, and black pepper. Place on a broiler pan coated with cooking spray; drizzle kebabs with oil.
  • Broil 10 minutes or until desired degree of doneness, turning once.
  • Serving suggestion: serve over bed of wild and long grain rice.

Notes

The vegetables used here are a suggestion and are specific in order to provide nutritional information.  Feel free to change it up and use your favorite vegetables and even fruits such as pineapple.

Nutrition

Serving: 1kebab | Calories: 218kcal | Carbohydrates: 4.7g | Protein: 26.5g | Fat: 10g | Saturated Fat: 3.2g | Cholesterol: 56mg | Sodium: 529mg | Fiber: 0.7g | Calcium: 33mg | Iron: 2mg

Carrot-Cucumber Salad

October 23, 2019

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Carrot-Cucumber Salad

Course: Salad, Side Dish
Servings: 4
Calories: 25kcal

Ingredients

  • 1/4 cup unseasoned rice vinegar
  • 1 tsp sugar
  • 1/2 tsp olive oil
  • 1/8 tsp black pepper
  • 1/2 cucumber
  • 1 cup carrots
  • 2 tbsp green onion
  • 2 tbsp red bell pepper
  • 1/2 tsp Mrs. Dash® Italian Medley seasoning blend 

Instructions

  • Combine rice vinegar, sugar, olive oil and black pepper in a medium bowl. Stir with a whisk.
  • Cut the 1/2 cucumber in half vertically, remove seeds and slice. Slice carrots and green onion. Finely chop bell pepper.
  • Add carrots, onion, red bell pepper, cucumber and Mrs. Dash to vinegar mixture; toss to coat.
  • Cover and chill 30 minutes.

Nutrition

Calories: 25kcal | Carbohydrates: 6g | Protein: 0g | Fat: 0g | Cholesterol: 0mg | Sodium: 22mg | Potassium: 180mg | Fiber: 1g | Calcium: 20mg | Phosphorus: 22mg

Basil Spaghetti Frittata

October 23, 2019

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Basil Spaghetti Frittata

Course: Breakfast, lunch, Main Course
Servings: 4
Calories: 271kcal

Ingredients

  • 1/3 cup green onion
  • 2 tbsp fresh basil 
  • 2 1/2 cups whole wheat spaghetti, cooked
  • 1/3 cup 1% low fat milk
  • 4 large eggs
  • 2 large egg whites
  • 1/4 tsp black pepper
  • 2 oz mozzarella cheese

Instructions

  • Chop green onion and basil; set aside.
  • Coat a medium non-stick skillet with 2 teaspoons olive oil. Spread cooked spaghetti noodles evenly in skillet and cook over medium heat for 2 minutes.
  • Whisk milk, eggs, egg whites and black pepper together in a bowl. Gently pour over pasta. Sprinkle the top of the frittata with cheese, green onions and basil. Cover and cook for approximately 8 minutes until set.
  • Cut the frittata into 4 wedges and serve.

Nutrition

Serving: 1wedge | Calories: 271kcal | Carbohydrates: 26g | Protein: 17g | Fat: 11g | Cholesterol: 196mg | Sodium: 208mg | Potassium: 212mg | Fiber: 3g | Calcium: 178mg | Phosphorus: 279mg

Mexican Spice Seasoning

October 23, 2019

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Mexican Spice Seasoning

Course: Seasonings and Sauces
Servings: 8
Calories: 8kcal

Ingredients

  • 3 tsp chili powder
  • 2 tsp paprika
  • 2 tsp ground cumin
  • 1 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/8 tsp cayenne pepper

Instructions

  • Mix spices together in a small jar or bowl. Store in a jar or covered container for up to 6 months. Use to season meat or vegetables for tacos, fajitas or burritos.

Nutrition

Serving: 1tsp | Calories: 8kcal | Carbohydrates: 2g | Protein: 0g | Fat: 0g | Cholesterol: 0mg | Sodium: 30mg | Potassium: 7mg | Fiber: 1g | Calcium: 9mg | Phosphorus: 7mg

Tasty Grilled Chicken Salad

October 23, 2019

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Tasty Grilled Chicken Salad

Course: Entree, lunch, Main Course
Servings: 4
Calories: 308kcal

Ingredients

  • 3 tbsp  olive oil
  • 3 tbsp red wine vinegar
  • 2 tsp Mrs. Dash® garlic herb seasoning blend
  • 1/4 tsp salt
  • 4 boneless, skinless chicken breasts
  • 6 cups butterhead lettuce
  • 1/2 small red onion
  • 12 medium strawberries
  • 8 plain breadsticks, 9-1/4” x 3/8” size

Instructions

  • Make dressing by combining olive oil, vinegar, Mrs. Dash seasoning and salt.
  • Place chicken in a zip top bag and add 2 tablespoons of the dressing to coat chicken pieces.
  • Heat a grill to medium high heat.
  • Place chicken breasts on grill and cook 8 to 10 minutes until juices are clear and chicken is cooked through. Remove from heat and rest 5 minutes.
  • Tear lettuce into peices. Cut onion into rings.
  • Arrange lettuce, onion rings and strawberries evenly on four plates.
  • Slice each breast diagonally and place on each lettuce bed.
  • Pour 1 tablespoon remaining dressing over each salad.
  • Serve each salad with 2 breadsticks.

Notes

Serving size:  1 chicken breast over 1-1/2 cups salad

Nutrition

Serving: 1plate | Calories: 308kcal | Carbohydrates: 14g | Protein: 29g | Fat: 15g | Cholesterol: 70mg | Sodium: 278mg | Potassium: 534mg | Fiber: 2g | Calcium: 55mg | Phosphorus: 249mg

Vinaigrette Asparagus

October 23, 2019

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Vinaigrette Asparagus

Course: Side Dish
Servings: 8
Calories: 58kcal

Ingredients

  • 1 garlic clove
  • 2 lbs fresh asparagus
  • 1 tbsp olive oil
  • 1/4 cup red wine vinaigrette dressing
  • 1/2 tsp black pepper

Instructions

  • Mince the garlic; cut the asparagus into 2" pieces.
  • Heat the oil in a skillet, add the garlic and sauté for 1 minute.
  • Add the asparagus pieces; stir to mix.
  • Add the red wine vinaigrette dressing and pepper.  Stir and heat an additional minute.
  • Remove from the heat and serve.

Nutrition

Calories: 58kcal | Carbohydrates: 6g | Protein: 2g | Fat: 3g | Cholesterol: 0mg | Sodium: 70mg | Potassium: 154mg | Fiber: 2g | Calcium: 19mg | Phosphorus: 51mg

Roasted Garlic Pepper Beans

October 23, 2019

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Roasted Garlic Pepper Beans

Course: Side Dish
Servings: 4
Calories: 70kcal

Ingredients

  • 1 lb fresh green beans
  • 1 1/2 tbsp  tablespoons olive oil
  • 1/2 tsp garlic powder
  • 1/4 tsp black pepper

Instructions

  • Preheat oven to 450° F. Wash green beans and trim ends.
  • Line a rimmed baking sheet with aluminum foil and spread beans on foil.
  • Pour olive oil over beans and sprinkle on garlic powder. Toss gently to coat beans evenly.
  • Roast in oven for 10 minutes. Remove baking sheet from oven and redistribute beans for even baking.
  • Return to oven and bake for approximately 10 additional minutes or until beans have a few golden brown areas. Remove from oven, season with ground pepper and serve. 

Nutrition

Serving: 1cup | Calories: 70kcal | Carbohydrates: 4g | Protein: 2g | Fat: 5g | Cholesterol: 0mg | Sodium: 6mg | Potassium: 220mg | Fiber: 4g | Calcium: 40mg | Phosphorus: 40mg

Garlicky Mashed Potatoes

October 23, 2019

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Garlicky Mashed Potatoes

Course: Side Dish
Servings: 4
Calories: 185kcal

Ingredients

  • 2 medium potatoes
  • 2 garlic cloves
  • 1/4 cup  butter
  • 1/4 cup 1% low fat milk

Instructions

  • Peel and slice the potatoes into small pieces. Double-boil to reduce potassium if you are on a low potassium diet. (see Notes.)
  • Boil potatoes and garlic over medium heat until soft.
  • Drain off cooking water.
  • Whip potatoes and garlic with beater, slowly adding butter and milk until whipped smooth.

Notes

  • Double the garlic for a stronger garlic flavor.
  • Potatoes are very high in potassium but you can remove part of the potassium by using one of these methods:
    • Double boil method: Peel and small dice potatoes. Place in a large pot of water and bring to a boil. Drain the water and add fresh water to the pot. Bring to a boil, cook for 10 minutes then drain and prepare as desired.
    • Leaching method:  Peel and dice potatoes. Place in a large pot of warm tap water and soak for 2 to 4 hours. Drain and cook as desired.
  • Leached potatoes can be blanched and frozen in batches. To blanch vegetables, add to boiling water for one minute, remove and rinse in cold water before freezing.
  • *Potassium content taken from reference values for double-boiling small peeled and diced potatoes.

Nutrition

Calories: 185kcal | Carbohydrates: 15g | Protein: 2g | Fat: 13g | Cholesterol: 0mg | Sodium: 103mg | Potassium: 205mg | Fiber: 1g | Calcium: 35mg | Phosphorus: 65mg

Easy BBQ Beef Sandwiches

October 23, 2019

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Easy BBQ Beef Sandwiches

Course: Entree, lunch, Main Course
Servings: 14
Calories: 450kcal

Ingredients

  • 3/4 cup brown sugar
  • 12 oz beer
  • 8 oz no salt added ketchup
  • 4 lbs chuck roast
  • 14 hamburger buns

Instructions

  • Preheat oven to 325° F. Mix brown sugar, beer and ketchup.
  • Put roast in a 9” x 13” pan and pour sauce mixture over it to coat. Cover with foil and bake 4 to 5 hours or until meat falls apart.
  • Cool and cut off fat and cut meat in small pieces.
  • Reheat in sauce and serve on buns with toppings of your choice.

Notes

Serving Size: 1/2 cup beef + 1 bun

Nutrition

Serving: 1sandwich | Calories: 450kcal | Carbohydrates: 32g | Protein: 33g | Fat: 21g | Cholesterol: 92mg | Sodium: 261mg | Potassium: 357mg | Fiber: 1g | Calcium: 85mg | Phosphorus: 207mg

Watermelon Cooler

October 23, 2019

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Watermelon Coolerr

Course: Drinks
Servings: 2
Calories: 52kcal

Ingredients

  • 1 cup crushed ice
  • 1 cup seedless watermelon cubes
  • 2 tsp lime juice
  • 1 tbsp sugar
  • 2 small watermelon wedges for garnish

Instructions

  • Place all ingredients except garnish wedges in a blender and blend for 30 seconds.
  • Pour into 2 small glasses, garnish with wedges and enjoy!

Nutrition

Calories: 52kcal | Carbohydrates: 13g | Protein: 0g | Fat: 0g | Cholesterol: 0mg | Sodium: 1mg | Potassium: 96mg | Fiber: 0g | Calcium: 6mg | Phosphorus: 9mg