Diabetic Spinach and Cheese Omelets

Transcription

1 Diabetic Spinach and Cheese Omelets 2 large eggs 1 tablespoon butter 1 cup coarsely chopped spinach 1/3 cup chopped tomatoes 1/8 teaspoon salt 1/3 cup (1 1/2 oz.) shredded Swiss cheese 1/8 teaspoon pepper 1. Blend and Pour. Process eggs and 2 Tbsp. water in a blender until blended. Melt butter in an 8-inch nonstick skillet over medium heat; add spinach and tomatoes, and sauté 1 minute or until spinach is wilted. Add salt and egg mixture to skillet. 2. Lift and Tilt. As egg mixture starts to cook, gently lift edges of omelet with a spatula, and tilt pan so uncooked egg mixture flows underneath, cooking until almost set (about 1 minute). Cover skillet, and cook 1 minute. 3. Fold and Serve. Sprinkle omelet with cheese and pepper. Fold omelet in half, allowing cheese to melt. Slide cooked omelet onto a serving plate, and season with salt to taste. Serve with buttered toast and fresh fruit. Basic Scrambled Eggs 4 large eggs 2 tablespoons water 1/4 teaspoon salt and a dash of pepper 1 tablespoon butter 1. Combine first 4 ingredients; stir briskly with a fork until blended. 2. Melt butter in an 8-inch nonstick skillet over medium heat, tilting pan to coat bottom; pour in egg mixture. 3. Cook, without stirring, until mixture begins to set on bottom. Drag a spatula across bottom of pan to form large curds. Continue cooking until eggs are set but still moist stirring little.

2 Scrambled Eggs Microwave Directions Combine eggs, water, salt, and pepper; stir briskly with a fork until blended. Place butter in a shallow 1-quart casserole. Microwave at HIGH 20 seconds or until melted; rotate casserole to coat bottom of dish. Pour in egg mixture. Microwave at HIGH 1 minute. Break up set portions of egg with a fork, and push toward center of dish. Microwave at HIGH 1 to 2 minutes or until eggs are almost set (eggs will be soft and moist), stirring gently after 1 minute. Cover and let stand 2 minutes or until set. Diabetic/Low Sodium Banana Bread 1 cup whole wheat flour 1/2 cup all-purpose flour 1 teaspoon baking powder 1 teaspoon baking soda 1/8 teaspoon salt 2 tablespoons margarine, melted 4 medium-sized very ripe bananas, peeled and mashed 1 large egg, lightly beaten Cooking spray Preparation 1. Preheat oven to Lightly spoon flours into dry measuring cups; level with a knife. Combine flours and next 3 ingredients in a large bowl. Combine sweetener and next 3 ingredients; add to flour mixture, stirring just until moist. 3. Pour batter into an 8-x 4-inch loaf pan coated with cooking spray. Bake at 350 for 50 to 55 minutes or until a wooden pick inserted in center comes out clean. Cool in pan on a wire rack 10 minutes; remove from pan, and cool completely on wire rack.

3 Diabetic/Low Sodium Orange Chicken 4-6 ounce boneless skinless breasts 1/4-teaspoon salt and ¼ tsp black pepper 1/3 cup all-purpose flour (about 1 1/2 ounces) 2 teaspoons olive oil 2 teaspoons butter 1/2 cup white wine or substitute chicken broth 1/2 cup fresh orange juice (about 2 oranges) 1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound each piece to 1/2-inch thickness using a meat mallet or small heavy skillet. Sprinkle both sides of chicken evenly with salt and pepper; dredge chicken in flour. 2. Heat oil and butter in a large nonstick skillet over medium-high heat; cook for 1 minute or until lightly browned, stirring occasionally. Add chicken to pan; cook 4 minutes on each side or until done. Remove chicken; slice thinly, and keep warm. Add wine and juice to pan; cook until reduced to 1/2 cup (about 4 minutes). Serve sauce over chicken. Save leftover chicken for recipe below Diabetic/Low Sodium Chicken Lentil Salad 1 cup brown lentils, sorted of debris and rinsed 1/3 cup extra-virgin olive oil 1/3 cup fresh lemon juice 1 teaspoon fennel seeds, crushed 1/4 tsp dried tarragon or 1 tsp fresh chopped 1/2 cup slivered red onion 1 cup leftover chicken breast or shredded chicken 1/4 teaspoon kosher salt and ¼ tsp pepper 1/2 cup fresh parsley leaves or 2 tabl dried 1. Simmer lentils in 1 qt. lightly salted water in a covered saucepan just until tender to the bite, 15 minutes. Drain. 2. Mix remaining ingredients in a bowl, then gently stir in warm lentils.

4 Low Sodium Shredded Oriental Chicken Salad 6 ounces cooked boneless, skinless chicken breast 1 red bell pepper (seeded and thinly sliced) 1 cup shredded carrots 1 cup shredded red cabbage 2 tablespoons chopped almonds 1/2 cup canned mandarin oranges, drained 1 tablespoon toasted sesame or veg oil 1 tablespoon low-sodium soy sauce 1 tablespoon rice [or apple cider] vinegar Shred chicken into a bowl. Add bell pepper, carrots, cabbage, almonds and mandarin oranges. Drizzle with sesame oil, soy sauce and rice vinegar. Toss to coat. North Woods Bean Soup Cooking spray 1 cup baby carrots, halved 1 cup chopped onion 2 garlic cloves, minced 7 ou turkey kielbasa, halved lengthwise and cut ½ pieces 4 cups fat-free, less-sodium chicken broth 1/2 teaspoon dried Italian seasoning, ½ tsp pepper 2 (15.8-ounce) cans Great Northern beans, drained & rinsed 1 (6-ounce) bag fresh baby spinach leaves Preparation Heat a large saucepan coated with cooking spray over medium-high heat. Add carrots, onion, garlic, and kielbasa; sauté 3 minutes, stirring occasionally. Reduce heat to medium; cook 5 minutes. Add the broth, Italian seasoning, pepper, and beans. Bring to a boil, reduce heat, and simmer 5 minutes. Place 2 cups of the soup in a food processor or blender, and process until smooth. Return the pureed mixture to pan. Simmer an additional 5 minutes. Remove soup from heat. Add the spinach, stirring until spinach wilts.

5 Diabetic/ Low Sodium Broccoli and Cheese Soup Cooking spray 1 cup chopped onion 2 garlic cloves, minced 3 cups fat-free, less-sodium chicken broth 1 (16-ounce) package frozen broccoli florets 2 1/2 cups 2% reduced-fat milk 1/3 cup all-purpose flour 1/4 teaspoon black pepper 8 ounces light processed cheese, cubed (Velveeta Light) Heat a large nonstick saucepan coated with cooking spray over medium-high heat. Add onion and garlic; sauté 3 minutes or until tender. Add broth and broccoli. Bring broccoli mixture to a boil over medium-high heat. Reduce heat to medium; cook 10 minutes. Combine milk and flour, stirring with a whisk until well blended. Add milk mixture to broccoli mixture. Cook 5 minutes or until slightly thick, stirring constantly. Stir in pepper. Remove from heat; add cheese, stirring until cheese melts. Place one-third of the soup in a blender or food processor, and process until smooth. Return pureed soup mixture to pan. Diabetic/Low Sodium Tomato Basil Soup 3 15 ½ ou can low sodium chopped tomatoes, drained 3 cups low-sodium tomato juice 1/3 cup fresh basil leaves or 2 tsp dried basil 1 cup 1% low-fat milk 1/4 teaspoon salt 1/4 teaspoon cracked black pepper 1/2 cup (4 ounces) 1/3-less-fat cream cheese, softened Bring tomato and juice to a boil in a large saucepan. Reduce heat; simmer, uncovered, 30 minutes. Place tomato mixture and basil in a blender or food processor;

6 tomato basil soup continued Process until smooth. Return pureed mixture to pan; stir in milk, salt, and pepper. Add cream cheese, stirring well with a whisk, and cook over medium heat until thick (about 5 minutes). Ladle soup into individual bowls; garnish with sliced basil, if desired. Serve with bread. Low Sodium/Diabetic Chicken with Mustard Cream Sauce 1 tablespoon plus 1 teaspoon whole-grain Dijon mustard, divided 1 tablespoon olive oil 1 teaspoon chopped fresh rosemary or ¼ tsp dried ¼ tsp salt and ¼ tsp pepper 4 (6-ounce) skinless, boneless chicken breast halves Cooking spray 3 tablespoons light mayonnaise 1 tablespoon water Preheat oven to 350. Combine 1-teaspoon mustard, oil, and next 3 ingredients in a small bowl; brush evenly over chicken. Place chicken on baking sheet coated with cooking spray. Cook for 20 minutes, turn chicken and continue cooking for 15 minutes or until juices run clear. While chicken cooks, combine 1-tablespoon mustard, mayonnaise, and 1-tablespoon water in a bowl. Serve mustard cream with grilled chicken.

7 Slow Cooker Low Sodium/Diabetic Beef Stroganoff Salt and pepper 2 teaspoons paprika 1 1/2 pounds beef stew meat, cut into cubes 1 tablespoon vegetable oil 2 cups sliced white mushrooms 3 shallots, thinly sliced or 1 small onion diced 1 1/2 cups low-sodium beef broth 1/2 cup sour cream 1. Sprinkle 3/4 tsp. salt, pepper and 1 tsp. paprika all over beef. Warm oil in a large skillet over medium-high heat. Cook beef, stirring occasionally, until browned on all sides, about 8 minutes. Transfer meat to a slow cooker. 2. Add mushrooms, shallots and remaining 1 tsp. paprika to skillet; season with salt and cook for 3 minutes, stirring often. Combine beef broth and sour cream, pour into pan with mushrooms and shallots, and cook for 2 minutes, scraping up any browned bits from bottom of pan. Pour mixture over beef in slow cooker, cover and cook on low until beef is tender, 6 hours. If desired, sprinkle with chopped fresh dill or parsley before serving. Low Sodium/Diabetic Hungarian Goulash 2 tablespoons vegetable oil 2 pounds beef chuck, cut into 2-inch pieces 2 onions, chopped 2 cloves garlic, chopped 1 tablespoon paprika 1 teaspoon caraway seeds 1 tablespoon tomato paste 2 cups low-sodium chicken broth 1 red bell pepper, cored, seeded and chopped Salt and pepper 1/2 cup sour cream, optional

8 1. Warm oil in a large skillet over medium-high heat. Add beef and cook, turning, until browned on all sides, 5 to 7 minutes. Remove to a slow cooker and pour off all but 2 Tbsp. fat from skillet. 2. Add onions to skillet and cook, stirring, until softened, 3 to 5 minutes. Add garlic and sauté 1 minute longer. Stir in paprika, caraway seeds, tomato paste and chicken broth. Bring to a boil, stirring to pick up any browned bits on bottom of skillet, and pour over beef in slow cooker. Add bell pepper, cover and cook on low for 6 hours. 3. Season with salt and pepper. Serve hot, with sour cream on the side, if desired. Leftovers can be frozen in appropriate container. Low Sodium Beef and Barley Dinner 1 cup uncooked Pearl Barley, (boiled equals 3 ½ to 4 cups) Soft stewing Beef, a little under 1 lb. 1 small onion, chopped 3 garlic cloves, minced Mushrooms 1/2 cup (either fresh or canned) 1 small green bell pepper, sliced lengthwise 1 small red bell pepper, sliced lengthwise 1 beef bouillon, diluted in 1 cup 1 tbsp. Olive oil 1/2 tsp. each salt and black pepper 2 tsp. paprika 1. In a large pot prepare the barley by cooking it in water, follow the instructions on the bag, usually it's 2 cups of water for 1 cup of barley. Should take about minutes; in the mean time prepare the other ingredients. 2. Slice the beef into thin slices, and chop and slice the onion, garlic, mushrooms and peppers. In a large pot heat the oil then add the beef cook for about 8 minutes or until the beef has browned. Next add the vegetables cook for 5 minutes, and then add the bouillon and spices. Simmer for about 25 minutes or until meat is soft and vegetable cooked through. (The peppers can become very soft or mushy, if you don't like this you can add the peppers later to cook to the texture you desire.) Most of the broth will have cooked off and there should only be a little bit let; you will use it to mix with the barley.

9 3. Next add the cooked barley to the beef mixture and combine all the ingredients well. Taste for salt and pepper, you also want the barley to be well coated with the paprika to give it a slight red color, so if need to add a little more paprika. Continue to cook under low heat for another 5-10 minutes to get the ingredients well combined and until all of the liquid has dissolved. Low Sodium/Diabetic Chicken Fried Rice 1 pound boneless, skinless chicken breast, cut into 1-inch pieces 1/4 cup low-sodium soy sauce 3 tablespoons vegetable oil 1 onion, halved and sliced 1 pound frozen stir-fry vegetables, thawed, patted dry 2 cloves garlic, minced 2 tablespoons grated fresh ginger **2 cups cooked brown rice ** 1. Toss chicken with 1 Tbsp. soy sauce. Place a large skillet over high heat. Add 1 Tbsp. oil, then onion; stir-fry until onion starts to brown, about 1 minute. Add chicken; stir-fry until cooked through, 5 to 6 minutes. Transfer mixture to a bowl. Add 1 Tbsp. oil to skillet. Stir-fry vegetables for 2 minutes. Transfer to bowl with chicken. 2. Add 1 Tbsp. oil, garlic and ginger to skillet; stir-fry for 30 seconds. Add rice; cook for 2 minutes. Add chicken, vegetables and remaining soy sauce; cook 1 minute longer. Serve immediately.

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