Saturday, June 30, 2012

[Healthy_Recipes_For_Diabetic_Friends] Confectioner's Sugar Substitute - 1.9g Carbs


Confectioner's Sugar Substitute - 1.9g Carbs

From: Splendid Low-Carb Desserts by national best selling cookbook author, Jennifer Eloff (

Note: This is an easier recipe than the one in my previous books.

This sugar substitute can be used in recipes such as Golden Fruitcake.

Makes: 4 cups
Serving Size: 1 Tbsp

2 1/4 cups SPLENDA Granular
1 1/3 cups whole milk powder*
2/3 cup vanilla whey protein

In large bowl, combine SPLENDA Granular, whole milk powder and vanilla whey protein.

*Skim milk powder may be used instead, however, blend finely in small
batches in blender first, before combining with remaining ingredients.
Whole milk powder may be found in Publix or Super Walmart in the Hispanic
food section.

Makes: 4 cups
Serving Size: 1 Tbsp
Nutrition per Serving:
19.7 Calories, 0.7g Fat, 1.4g Protein, 1.9g Carbs

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[Healthy_Recipes_For_Diabetic_Friends] Spanish-Spice-Rubbed Chicken - 5g Carbs, 2g Fiber


Spanish-Spice-Rubbed Chicken - 5g Carbs, 2g Fiber

Prep: 20 min
Cook: 15 min
Stand: 5 min

--> Parsley-Mint Sauce
1 1/2 cups fresh flat-leaf parsley
3/4 cup fresh mint
3 garlic cloves, chopped
2 serrano chiles, grilled, peeled, seeded, and chopped
2 Tbsp honey
2 Tbsp Dijon mustard
1/2 cup olive oil
1/4 tsp kosher salt
1/4 tsp freshly ground black pepper

--> Chicken
2 Tbsp Spanish paprika
1 1/2 tsp ground cumin
1 1/2 tsp dry mustard
1 1/2 tsp ground fennel seed
1 tsp coarsely ground black pepper
1/2 tsp kosher salt
4 (4-oz) skinless bone-in chicken breasts
1 Tbsp olive oil
Fresh mint sprigs for garnish (optional)

1. To make Parsley-Mint Sauce: Combine parsley, 3/4 cup mint, garlic, and chiles in a food processor; process until coarsely chopped. Add honey and mustard; process until combined. With processor on, slowly add olive oil.

2. Transfer the mixture to a bowl, and whisk in a few tablespoons cold water to thin the sauce. Stir in salt and pepper. Cover and refrigerate up to 8 hours. Bring sauce to room temperature before serving.

3. To make chicken: Whisk together paprika, cumin, mustard, fennel, pepper, and salt in a bowl.

4. Prepare grill.

5. Brush chicken with olive oil. Coat top with 2 teaspoons spice rub; place on grill, rub side down. Grill over high heat 5–6 minutes or until golden brown and slightly charred. Turn breasts over, and cook for 6–7 minutes or until internal temperature reaches 165°.

6. Transfer to a platter, and drizzle each breast with 1 tablespoon parsley-mint sauce. Tent with foil, and let rest for 5 minutes. Serve with additional sauce, and garnish with mint sprigs, if desired.

Servings: 4
Serving size: 1 chicken breast and 1 Tbsp sauce
Nutrition per Serving:
197 Calories, 11g Fat, 2g Saturated Fat, 7g Monounsaturated Fat, 2g Polyunsaturated Fat, 20g Protein, 5g Carbs, 2g Fiber, 51mg Cholesterol, 2mg Iron, 250mg Sodium, 50mg Calcium

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Thursday, June 28, 2012

[Healthy_Recipes_For_Diabetic_Friends] Grilled Cabbage - 13.7g Carbs, 5.7g Fiber, 7.3g Sugar


Grilled Cabbage - 13.7g Carbs, 5.7g Fiber, 7.3g Sugar

"Don't be surprised if even your kids like this grilled treat. It's easy to cook this alongside steaks or burgers on the grill, as long as you start the cabbage wedges first."
Prep Time: 10 min
Total Time: 50 min
Servings: 4

1 head cabbage
4 tsp butter
4 slices bacon

--> Spice mix
1 tsp salt
1/2 tsp garlic powder
1/4 tsp pepper
2 Tbsp grated Parmesan cheese

Cut cabbage into four wedges.

Place each wedge on a piece of doubled heavy-duty aluminum foil.

Spread cut sides with butter.

Mix spices together in a small container and sprinkle all of the mixture equally over each wedge.

Wrap bacon around each wedge.

Fold foil around cabbage, sealing each wedge tightly.

Grill cabbage, covered, over medium heat for 40 minutes or until the cabbage is tender, turning twice.

Servings: 4
Serving Size: 1 (244 g)
Nutrition per Serving:
139.4 Calories, 75 Calories from Fat, 8.3g Total Fat, 4.1g Saturated Fat, 17.7mg Cholesterol, 760.8mg Sodium, 13.7g Total Carbs, 5.7g Dietary Fiber, 7.3g Sugars, 4.9g Protein

User Comments --

By Gwen35 - on April 20, 2009 - We really enjoy cabbage and tried this a couple of nights ago. It was really great - I baked it in the oven at 425 degrees for 45 minutes. I also opened the packs about half way through cooking time and sprinkled the cabbage with some white vinegar. Closed the packs and finished cooking - absolutely terrific. Thanks for a different, but simple way to do a much maligned veggie!

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[Healthy_Recipes_For_Diabetic_Friends] Roasted Cabbage with Lemon - 14.3g Carbs, 5.8g Fiber, 7.6g Sugar


Roasted Cabbage with Lemon - 14.3g Carbs, 5.8g Fiber, 7.6g Sugar

Makes: 3-4 servings as a side dish, recipe adapted slightly from Roasted Cabbage with Lemon at Eat Repeat.

1 medium-sized head of green cabbage
2 Tbsp olive oil
2-3 Tbsp fresh squeezed lemon juice (I used 2 Tbsp for the cabbage, but
next time I'd use even more lemon)
Generous amount sea salt
Fresh ground black pepper
lemon slices, for serving cabbage (optional)

Preheat oven to 450 degrees F. Spray a roasting pan with non-stick spray
or olive oil.

Cut the head of cabbage into 8 same-size wedges, cutting through the core
and stem end. Then carefully trim the core strip and stem from each wedge
and arrange wedges in a single layer on the roasting pan (leave some space around them as much as you can.)

Whisk together the olive oil and lemon juice (use the larger amount of
lemon juice if you like a lot of lemon like I do.) Then use a pastry
brush to brush the top sides of each cabbage wedge with the mixture
and season generously with salt and fresh ground black pepper. Turn
cabbage wedges carefully, then brush the second side with the olive
oil/lemon juice mixture and season with salt and pepper.

Roast cabbage for about 15 minutes, or until the side touching the pan
is nicely browned. Then turn each wedge carefully and roast 10-15 minutes
more, until the cabbage is nicely browned and cooked through with a bit
of chewiness remaining. Serve hot, with additional lemon slices to squeeze
lemon juice on at the table if desired.

Nutrition From: - Using 3 Tbsp lemon juice.
Servings: 4
Serving Size: 247 g
Nutrition per Serving:
120 Calories, 63 Calories from Fat, 7g Total Fat, 1g Saturated Fat,
0mg Cholesterol, 41mg Sodium, 14.3g Total Carbs, 5.8g Dietary Fiber,
7.6g Sugars, 3g Protein
Vitamin A 5% - Vitamin C 149% - Calcium 9% - Iron 6%
Nutrition Grade: A

Good points:
No cholesterol
Low in sodium
High in dietary fiber
High in vitamin B6
Very high in vitamin C

Bad points:
High in sugar

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[Healthy_Recipes_For_Diabetic_Friends] Chicken-Olive Saute - 10g Carbs, 2g Fiber


Chicken-Olive Saute - 10g Carbs, 2g Fiber

From: - Flat Belly Diet

Olives, tomatoes, and fresh herbs make this tummy-flattening dish a winner.
Time: 30 minutes
Servings: 4

1 Tbsp olive oil
1 lg onion, coarsely chopped
3 lg cloves garlic, minced
1 tsp chopped fresh rosemary OR 3/4 tsp dried rosemary, crumbled
1 lb boneless, skinless chicken breast, cut into 1" pieces
1/4 tsp freshly ground black pepper
40 lg pitted kalamata olives, sliced (about 1 1/3 cup), MUFA
8 oz lg cherry tomatoes, halved, OR
2 med tomatoes, cut into 1/2" pieces (about 1 1/2 cup)

1. Warm oil in large nonstick skillet over medium-high heat. Add onion,
garlic, and rosemary and cook, stirring often, until tender and just
starting to brown, 3 to 4 minutes.

2. Add chicken, sprinkle with pepper, and stir. Cook, turning often, until
no longer pink, 5 to 7 minutes. Add olives. Cook and stir 1 minute until
heated and fragrant. Stir in tomatoes. Reduce heat to medium-low, cover,
and cook 4 to 5 minutes longer, until tomatoes are heated and juicy. Serve
over rice or couscous, if desired.

Servings: 4
Nutrition per Serving: (saute only)
286 Calories, 16g Fat, 2.5g Sat Fat, 63mg Cholesterol, 25g Protein,
10g Carbs, 2g Fiber, 671mg Sodium

Flat Belly Bonus: Kalamata olives ripen on the tree, so they have higher
oil content—and therefore more belly-slimming MUFA—than regular canned
or jarred types.

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[Healthy_Recipes_For_Diabetic_Friends] Lemongrass and Cherry Tomato Halibut en Papillote - 3g Carbs, 0.9g Fiber, 1.3g S


Lemongrass and Cherry Tomato Halibut en Papillote - 3g Carbs, 0.9g Fiber, 1.3g Sugar


Serves: 4

4 (6 oz) halibut filets
1/2 tsp salt
1/4 tsp pepper
2 stalks lemongrass, tough outer pieces removed, trimmed, and finely chopped
1 large clove garlic, minced
1 Tbsp minced ginger
1 cup cherry tomatoes
1 Tbsp extra virgin olive oil

Preheat oven to 450 degrees F.

Cut 4 (15 x 24 inch) pieces of parchment paper and fold in half. Open
parchment and place one piece of halibut on one half of each piece of
parchment. Season with salt and pepper. Top halibut with chopped
lemongrass, minced garlic, and whole tomatoes. Drizzle with olive oil.
Wrap other half of parchment over the fish and twist the parchment
paper pieces together to seal. Place packets on a baking sheet and
bake for 12 minutes. Let rest for five minutes.

Nutrition From:
Servings: 4
Serving Size: 214 g
Nutrition per Serving:
267 Calories, 68 Calories from Fat, 7.6g Total Fat, 0.5g Saturated Fat,
71mg Cholesterol, 415mg Sodium, 3g Total Carbs, 0.9g Dietary Fiber,
1.3g Sugars, 47.3g Protein
Vitamin A 10% - Vitamin C 9% - Calcium 9% - Iron 10%
Nutrition Grade: C

Good points
Low in saturated fat
Low in sugar

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Wednesday, June 27, 2012

[Healthy_Recipes_For_Diabetic_Friends] Espresso Wheat Germ Brownies With Walnuts - Gluten Free ; 20g Carbohydrate; 1g Dietary Fiber


Espresso Wheat Germ Brownies With Walnuts - Gluten Free

Recipe By :
Serving Size : 15 Preparation Time :0:00
Categories : LowerCarbs

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
Pam for Baking cooking spray
1 cup light-brown sugar
1 tablespoon instant espresso powder
1/2 teaspoon baking powder
1/4 cup vegetable oil
1 teaspoon vanilla extract
2 eggs
1 cup toasted wheat germ
1 cup chopped walnuts
3/4 cup mini chocolate chips

Heat oven to 350 degrees F. Coat an 8" x 8" baking pan with cooking spray. Blend sugar, espresso powder, baking powder, pinch of salt, oil, vanilla and eggs in a bowl until blended. Stir in wheat germ, chocolate chips and walnuts. Scrape into prepared baking pan. Bake until surface is dry and a toothpick inserted in the center comes out clean, about 35 minutes. Cool at least 20 minutes. Cut into 2-inch squares and serve.

Serves 15

200 calories per serving, 12.3 g fat (2.9 g saturated), 19.7 g carbs, 1.9 g fiber, 4.3 g protein

Source: "SELF magazine, January 2007"
S(Formatted by Chupa Babi): "June 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 201 Calories; 12g Fat (52.3%
calories from fat); 5g Protein; 20g Carbohydrate; 1g Dietary Fiber; 28mg
Cholesterol; 36mg Sodium

Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 2 Fat; 1 Other Carbohydrates.

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[Healthy_Recipes_For_Diabetic_Friends] Emerils White Bean and Corn Relish - 15g Carbohydrate; 3g Dietary Fiber


* Exported from MasterCook *

Emerils White Bean and Corn Relish

Recipe By :"New New Orleans Cooking", by Emeril Lagasse and Jessie Tirsch, published by William Morrow, 1993.
Serving Size : 12 Preparation Time :0:00
Categories : Condiment Frozen
LowerCarbs LowFat (Less than 25%)

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 pound white beans -- soaked overnight and rinsed
1 bay leaf
1 cup freshly shucked corn
1 tablespoon chopped shallots
To cook: -- Olive oil for cooking
1/2 cup small diced cucumber
2 tablespoons small diced red bell pepper
1 1/2 teaspoons chopped fresh thyme
1 tablespoon champagne vinegar
2 tablespoons olive oil
Salt and pepper
Creole spice -- recipe follows

In a small sauce pan cook the beans until tender: drain and rinse. Cooking
time depends on how old the beans are. In a small saute pan cook the corn
and the shallots in hot oil until tender, about 3 minutes. Season with
creole spice. Set aside to cool. In a small bowl combine the cooled beans,
cooled corn and shallots, cucumbers, peppers, thyme, vinegar and oil.
Season highly with creole spice.

Makes 3 cups (12 one-quarter cup servings)
Prep time: 10 mins
Cook time: 30 mins

Emeril's ESSENCE Creole Seasoning (also referred to as Bayou Blast):
2 1/2 tablespoons paprika
2 tablespoons salt
2 tablespoons garlic powder
1 tablespoon black pepper
1 tablespoon onion powder
1 tablespoon cayenne pepper
1 tablespoon dried oregano
1 tablespoon dried thyme
Combine all ingredients thoroughly.
Yield: 2/3 cup

"TV Foodnetwork"
S(Formatted by Chupa Babi):
"June 2012"
"3 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 97 Calories; 3g Fat (22.5% calories
from fat); 5g Protein; 15g Carbohydrate; 3g Dietary Fiber; 0mg
Cholesterol; 4mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0
Vegetable; 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 3357 0 0 901003 920164 0 0 0 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Cider-Spiked Onion Confit - 19g Carbs; 3g Fiber


Cider-Spiked Onion Confit - Confit d'Oignons au Cidre

Recipe By :David Nahon
Serving Size : 8 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 Tablespoons butter
10 medium yellow onions -- thinly sliced (about 4 pounds)
2 cups sweet hard apple cider
2 teaspoons freshly grated nutmeg
Sea salt

Melt 4 tbsp. butter in a large skillet over medium-high heat. ("You need a pan that sticks a bit," says Nahon, "or the onions won't caramelize.") Add 10 thinly sliced medium yellow onions (about 4 lbs.) and cook, stirring
often, until blond in color, 18-20 minutes. Add 2 cups sweet hard apple
cider, 2 tsp. freshly grated nutmeg, and sea salt to taste. Stir well.
Reduce heat to medium, cover skillet, and cook until onions are light
brown, about 25 minutes. Uncover skillet and continue cooking until liquid
has reduced and onions are a few shades darker, about 20 minutes more.
Dollop spoonfuls of the onion confit over Buckwheat Crepes, along with a
few slices of crisp, fried bacon and a sprinkling of parsley.

Makes about 4 cups.

ChupaNote: add 1 teaspoon ground Aleppo red pepper, for a little heat or 1 tablespoon for a lot of heat. This does well in the slow cooker overnight: use 1 stick of sweet butter and 1/2 cup sweet hard cider, cut the nutmeg in half.

Cuisine: "French"
Source: "Saveur [magazine]"
S(Formatted by Chupa Babi): "June 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 135 Calories; 6g Fat (39.9%
calories from fat); 2g Protein; 19g Carbohydrate; 3g Dietary Fiber; 16mg Cholesterol; 65mg Sodium

Exchanges: 0 Grain(Starch); 2 Vegetable; 1/2 Fruit; 1 Fat.

NOTES: This condiment is a version of one David Nahon serves with
his buckwheat crepes.

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[Healthy_Recipes_For_Diabetic_Friends] Chunky White Bean Avocado Dip - 15g Carbohydrate; 4g Dietary Fiber


* Exported from MasterCook *

Chunky White Bean Avocado Dip

Recipe By :Robin Miller
Serving Size : 4 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 ripe Hass avocados -- pitted and peeled
1/2 cup drained canned white beans
2 cloves garlic -- minced
1/4 cup chopped fresh cilantro leaves
2 teaspoons fresh lime juice
Salt and ground black pepper

In a medium bowl, combine avocados, white beans and garlic. Mash with a
fork until chunky. Fold in cilantro and lime juice. Season, to taste, with
salt and black pepper.

Makes 4 servings

Prep time: 10 mins

"Television Food Network"
S(Formatted by Chupa Babi):
"June 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 203 Calories; 15g Fat (63.7%
calories from fat); 4g Protein; 15g Carbohydrate; 4g Dietary Fiber; 0mg
Cholesterol; 13mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0
Vegetable; 1/2 Fruit; 3 Fat.

Nutr. Assoc. : 2108 27197 0 20056 0 0

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[Healthy_Recipes_For_Diabetic_Friends] Armenian Bean and Walnut Pate - 16g Carbs; 4g Fiber


Armenian Bean and Walnut Pate

Recipe By :Chef Ana Sortun, Oleander [restaurant]
Serving Size : 8 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup dried red kidney beans -- (6 ounces)--picked over, soaked overnight and drained, or 2 1/2 cups canned red kidney beans, rinsed and drained.
1/2 small white onion -- minced
1 bay leaf
6 cups water
3/4 cup walnuts -- (3 ounces)
4 tablespoons unsalted butter -- softened
1/4 teaspoon minced garlic
1 tablespoon minced fresh dill weed
1 tablespoon minced basil
1 tablespoon minced flat-leaf parsley
Salt and freshly ground pepper
To serve: -- Armenian string cheese and baguette slices or torn pita

In a medium saucepan, combine the dried beans, onion and bay leaf. Add the
water and bring to a boil. Reduce the heat to moderate and simmer until
the beans are tender, 1 1/4 to 1 1/2 hours. Drain the beans in a colander
and discard the bay leaf. Let cool completely.

Preheat the oven to 350 degrees F. Spread the walnuts in a pie plate and bake for
about 7 minutes, or until lightly toasted. Transfer the walnuts to a food
processor and let them cool completely. Add the cooked dried or drained
canned kidney beans, butter and garlic and pulse until smooth. Add the
dill, basil and parsley, season with salt and pepper and pulse the bean
pate just until blended.

Scrape the bean pate onto a long sheet of plastic wrap and pat it into a 12-by-2-inch log. Wrap and refrigerate until chilled, at least 1 hour. Slice the pate 1/2 inch thick and serve with the string cheese and bread.

MAKE AHEAD The pate can be refrigerated for up to 3 days.

Serves 8
Cuisine: "MidEastern"
Source: "Food&Wine, Aug 2002"
S(Formatted by Chupa Babi): "June 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 203 Calories; 13g Fat (53.8%
calories from fat); 8g Protein; 16g Carbohydrate; 4g Dietary Fiber; 16mg
Cholesterol; 10mg Sodium

Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0
Vegetable; 2 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 20057 0 0 0 0

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Tuesday, June 26, 2012

[Healthy_Recipes_For_Diabetic_Friends] Spicy Nutty Chicken Nuggets - 11.2g Carbs, 1.5g Fiber, 1.3g Sugar


Spicy Nutty Chicken Nuggets - 11.2g Carbs, 1.5g Fiber, 1.3g Sugar

From: user CHEF_MEG

Instead of reaching for fried chicken or frozen chicken nuggets, turn
to these spicy, crunchy ones instead.

Tips - -
Dunk them in your condiment of choice, serve with baked potato wedges
on game day or chop them up and place them atop a salad. They're quite

These grown-up chicken tenders are easy to make, and they freeze well.

If you really want to pack in the heat, leave in the seeds in the peppers.
I did this the first time I made the recipe, and no one in my family could
eat them--they were just too hot.
Prepare: 60 min
Cook: 25 min
Servings: 6

--> Marinade
1 lb chicken breasts cut into 1 inch cubes
3 chipotle peppers in adobo sauce, seeds removed
1 clove garlic
Juice of two limes (about 1/2 cup)
2 Tbsp apple cider vinegar

2 egg whites

--> Crust
1/4 cup raw sunflower seeds
1/4 cup raw almonds
1/4 cup panko (Japanese bread crumbs)
1/4 cup all-purpose flour
1/4 teaspoon cayenne pepper
Pinch salt

Prepare marinade by pureeing the garlic, peppers, lime juice and vinegar
in a food processor or blender.

Place chicken in a glass pie plate or dish and cover with the marinade. Refrigerate for one hour or overnight.

Preheat the oven to 350 degrees F.

Roughly chop the almonds and sunflower seeds by hand or pulse in a food

Combine the nuts, bread crumbs, pepper, and salt in a small bowl.

Set up a breading station: place the flour on one plate, the egg whites
on a second, and the nut topping on third.

Spray a baking sheet with nonstick cooking spray or line with foil or
parchment paper.

Use your left hand to dip the chicken into the flour, then switch to
your right hand to dip it into the egg wash, and use your left hand
for the nut topping.

This method keeps your hands from getting clumps of breading all over

Place the chicken on the baking sheet and bake for 25 minutes.

Approximately 6 nuggets per serving (Assuming 36 nuggets total)

Servings Per Recipe: 6
Nutrition per Serving:
189.3 Calories, 6.7g Total Fat, 0.7g Saturated Fat, 1g Polyunsaturated Fat,
2.1g Monounsaturated Fat, 43.8mg Cholesterol, 158.2mg Sodium,
282.9mg Potassium, 11.2g Total Carbs, 1.5g Dietary Fiber, 1.3g Sugars,
21.7g Protein

Vitamin A: 1.2%
Vitamin B-12: 4.8%
Vitamin B-6: 22%
Vitamin C: 12.1%
Vitamin E: 8.3%
Calcium: 3.5%
Copper: 5.7%
Folate: 4.1%
Iron: 8%
Magnesium: 10.4%
Manganese: 11.2%
Niacin: 45.2%
Pantothenic Acid: 6.9%
Phosphorus: 18.6%
Riboflavin: 8.7%
Selenium: 22.3%
Thiamin: 7.7%
Zinc: 5.8%

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Monday, June 25, 2012

[Healthy_Recipes_For_Diabetic_Friends] Turkey Sausage Mini Quiche - 3g Carbs, 0g Fiber, 2g Sugar


Turkey Sausage Mini Quiche - 3g Carbs, 0g Fiber, 2g Sugar

Servings: 12

1 (14-oz pkg) JENNIE-O TURKEY STORE Lean Turkey Breakfast Sausage Links
1 Tbsp vegetable oil
1 chopped green pepper
2 cups sliced small mushrooms
3 canned finely chopped chipotle peppers in adobo sauce
8 eggs
1/4 cup milk
1/4 cup chopped fresh cilantro
Salt and freshly ground pepper, if desired
1 cup shredded Mexican blend cheese
1/3 cup thinly sliced green onions

Heat oven to 350 degrees F. Spray 12 muffin cups with cooking spray.
Cook the sausage as specified on the package. Always cook to well-done,
165 degrees F. as measured by a meat thermometer. Break cooked sausage
into pieces.

In large skillet over medium-high heat, add oil, green pepper, mushrooms
and chipotle peppers. Cook 5 minutes, stirring occasionally until mushrooms
are cooked.

In large bowl, whisk eggs, milk and cilantro until well combine. Add salt
and pepper if desired. Stir in cooked sausage, cheese, mushroom mixture
and green onions. Carefully spoon mixture into muffin cups approximately
3/4 full. Bake approximately 20 minutes or until set.

Servings: 12
Nutrition per Serving:
150 Calories, 10g Fat, 3.5g Saturated Fat, 160mg Cholesterol, 330mg Sodium,
13g Protein, 3g Carbs, 0g Fiber, 2g Sugars

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