Beef and Vegetable Kebabs
Course: Appetizer, Main Course
Cuisine: Diabetes Friendly, High Protein
- 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
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.
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.
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
- 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
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.
Calories: 25kcal | Carbohydrates: 6g | Protein: 0g | Fat: 0g | Cholesterol: 0mg | Sodium: 22mg | Potassium: 180mg | Fiber: 1g | Calcium: 20mg | Phosphorus: 22mg
Basil Spaghetti Frittata
Course: Breakfast, lunch, Main Course
- 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
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.
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
Course: Seasonings and Sauces
- 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
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
Course: Entree, lunch, Main Course
- 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
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.
Serving size: 1 chicken breast over 1-1/2 cups salad
Serving: 1plate | Calories: 308kcal | Carbohydrates: 14g | Protein: 29g | Fat: 15g | Cholesterol: 70mg | Sodium: 278mg | Potassium: 534mg | Fiber: 2g | Calcium: 55mg | Phosphorus: 249mg
- 1 garlic clove
- 2 lbs fresh asparagus
- 1 tbsp olive oil
- 1/4 cup red wine vinaigrette dressing
- 1/2 tsp black pepper
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.
Calories: 58kcal | Carbohydrates: 6g | Protein: 2g | Fat: 3g | Cholesterol: 0mg | Sodium: 70mg | Potassium: 154mg | Fiber: 2g | Calcium: 19mg | Phosphorus: 51mg
Roasted Garlic Pepper Beans
- 1 lb fresh green beans
- 1 1/2 tbsp tablespoons olive oil
- 1/2 tsp garlic powder
- 1/4 tsp black pepper
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.
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
- 2 medium potatoes
- 2 garlic cloves
- 1/4 cup butter
- 1/4 cup 1% low fat milk
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.
- 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.
Calories: 185kcal | Carbohydrates: 15g | Protein: 2g | Fat: 13g | Cholesterol: 0mg | Sodium: 103mg | Potassium: 205mg | Fiber: 1g | Calcium: 35mg | Phosphorus: 65mg
Easy BBQ Beef Sandwiches
Course: Entree, lunch, Main Course
- 3/4 cup brown sugar
- 12 oz beer
- 8 oz no salt added ketchup
- 4 lbs chuck roast
- 14 hamburger buns
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.
Serving Size: 1/2 cup beef + 1 bun
Serving: 1sandwich | Calories: 450kcal | Carbohydrates: 32g | Protein: 33g | Fat: 21g | Cholesterol: 92mg | Sodium: 261mg | Potassium: 357mg | Fiber: 1g | Calcium: 85mg | Phosphorus: 207mg
- 1 cup crushed ice
- 1 cup seedless watermelon cubes
- 2 tsp lime juice
- 1 tbsp sugar
- 2 small watermelon wedges for garnish
Place all ingredients except garnish wedges in a blender and blend for 30 seconds.
Pour into 2 small glasses, garnish with wedges and enjoy!
Calories: 52kcal | Carbohydrates: 13g | Protein: 0g | Fat: 0g | Cholesterol: 0mg | Sodium: 1mg | Potassium: 96mg | Fiber: 0g | Calcium: 6mg | Phosphorus: 9mg