Shrimp Veracruzana - 11g Carbs, 2g Fiber, 0g Added Sugar
From: Eating Well - May/June 2008
Veracruzana is a dish full of onions, jalapeƱos and tomatoes from the
Mexican state of Veracruz. Here we pair the zesty sauce with shrimp,
but it can be served with any type of fish or chicken. The heat of
fresh jalapenos varies depending on growing conditions. Be sure to
taste yours as you're adding them to the dish and adjust the amount
according to your taste. For pepper flavor without the heat, use a
thinly sliced green bell pepper in place of the jalapenos.
Serve with: Rice or potatoes and an avocado salad.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat
| Low sodium | Heart healthy | Healthy weight | Gluten free
Active Time: 30 minutes
Total Time: 30 minutes
Servings: 4
Serving Size: about 1 cup each
2 tsp canola oil
1 bay leaf
1 medium onion, halved and thinly sliced
2 jalapeno peppers, seeded and very thinly sliced, or to taste
4 cloves garlic, minced
1 lb peeled and deveined raw shrimp, (16-20 per lb; see Shopping Tip)
3 medium tomatoes, diced
1/4 cup thinly sliced pitted green olives
1 lime, cut into 4 wedges
1. Heat oil in a large nonstick skillet over medium heat. Add bay
leaf and cook for 1 minute. Add onion, jalapenos and garlic and
cook, stirring, until softened, about 3 minutes. Stir in shrimp,
cover and cook until pink and just cooked through, 3 to 4 minutes.
Stir in tomatoes and olives. Bring to a simmer, reduce heat to
medium-low, replace cover and cook until the tomatoes are almost
broken down, 2 to 3 minutes more. Remove the bay leaf. Serve with
lime wedges.
* Shopping Tip:
Shrimp is usually sold by the number needed to make one pound.
For example, "21-25 count" means there will be 21 to 25 shrimp
in a pound. Size names, such as "large" or "extra large," are
not standardized, so to be sure you're getting the size you want,
order by the count (or number) per pound. Both wild-caught and
farm-raised shrimp can damage the surrounding ecosystems when
not managed properly. Fortunately, it is possible to buy shrimp
that have been raised or caught with sound environmental practices.
Look for fresh or frozen shrimp certified by an independent
agency, such as Wild American Shrimp or Marine Stewardship
Council. If you can't find certified shrimp, choose wild-caught
shrimp from North Americait's more likely to be sustainably caught.
Servings: 4
Serving Size: about 1 cup each
Nutrition per Serving:
192 Calories, 6g Fat, 1g Sat, 3g Mono, 172mg Cholesterol, 24g Protein,
11g Carbs, 2g Fiber, 0g Added Sugars, 324mg Sodium, 516mg Potassium
Nutrition Bonus: Selenium (61% daily value), Vitamin C (40% dv),
Iron & Vitamin A (20% dv).
Carbohydrate Servings: 1/2
Exchanges: 1 1/2 vegetable, 3 lean meat, 1 fat
Friday, April 29, 2011
[Healthy_Recipes_For_Diabetic_Friends] Shrimp Veracruzana - 11g Carbs, 2g Fiber, 0g Added Sugar
[Healthy_Recipes_For_Diabetic_Friends] Fig-Anise Rolls - 36g Carbs, 4g Fiber
Fig-Anise Rolls - 36g Carbs, 4g Fiber
From: Eating Well - November/December 2009
The early American yeast bread, anadama bread, made with molasses and
cornmeal, inspired these delicious dinner rolls. We think the sweet
figs and floral aniseeds enhance the rich molasses flavor and make
the rolls extra festive. Any type of cornmeal works in this recipe,
but we especially like how stone-ground cornmeal looks on top of the
rolls.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat
| Low sodium | Healthy weight | Heart healthy
Makes: 1 1/2 dozen rolls
Active Time: 1 hour
Total Time: 5 hours
1 1/4 cups low-fat milk
1/3 cup molasses
3 Tbsp PLUS 1 tsp canola oil, divided
3/4 cup yellow cornmeal, plus more for sprinkling
1/2 cup warm water (110-115 degrees F)
1 pkg active dry yeast (about 2 1/4 tsp)
2 1/4 cups all-purpose flour, plus more if needed
2 cups whole-wheat flour
1 cup chopped dried figs
1 1/2 tsp aniseeds, plus more for sprinkling
1 1/4 tsp salt
1 large egg white, beaten, for brushing
1. Combine milk, molasses and 3 tablespoons oil in a medium saucepan.
Bring to a boil and transfer to a large bowl; stir in 3/4 cup cornmeal.
Let stand until an instant-read thermometer registers between
115 degrees F and 120 degrees F, 15 to 20 minutes.
2. Place water in a small bowl and sprinkle yeast on top. Let stand
until the yeast dissolves and looks foamy, about 5 minutes. Stir the
yeast into the cornmeal mixture.
3. Using a wooden spoon, gradually stir all-purpose flour, whole-wheat
flour, figs, 1 1/2 teaspoons aniseed and salt into the cornmeal mixture
until the dough begins to come together but still looks dry. Turn the
dough out onto a lightly floured surface and knead until smooth, adding
more all-purpose flour by the tablespoonful if needed to prevent
sticking, about 10 minutes.
4. Form the dough into a ball. Coat another large bowl with the remaining
1 teaspoon oil. Add the dough and turn to coat. Cover the bowl with
plastic wrap. Let the dough rise in a warm, draft-free place until
almost doubled, about 1 1/2 hours. Gently punch the dough down.
5. Coat two 9-inch round cake pans or a 9-by-13-inch baking pan with
cooking spray. Shape the dough into an 18-inch-long log and cut into
18 equal pieces. Working with one piece at a time, gather and pinch
the edges together, shaping it into a rough ball. Place each ball,
pinched-side down, on a clean work surface. To shape the dough into
a tighter ball, slightly cup your hand over it and move the ball
around with a circular motion, keeping the bottom in place while
tucking the loose edges into it and stretching the surface of the
dough tight. (If the outer skin breaks, set the roll aside and let
it rest while rounding the remaining rolls. Reroll once the dough
relaxes.) Place the rolls in the prepared pans (or pan). Cover
with plastic wrap. Let rise until almost doubled, 1 1/4 to 1 1/2 hours.
6. Preheat oven to 400 degrees F.
7. Brush the tops of the rolls with egg white (you'll have some left
over). Sprinkle with cornmeal and anise seeds, if desired. Place the
rolls in the oven and immediately reduce heat to 350 degrees F. Bake
until golden brown, 25 to 30 minutes. Let cool in the pan for
10 minutes. Turn out onto a wire rack and let cool. Serve warm or
at room temperature.
* Make Ahead Tip:
Store cooled rolls in an airtight container for up to 1 day. Or
individually wrap and freeze in an airtight container for up to
3 months. Reheat stored rolls at 350
Makes: 1 1/2 dozen rolls
Serving Size: 1 roll
Nutrition per Serving:
191 Calories, 3g Fat, 0g Sat, 2g Mono, 1mg Cholesterol, 5g Protein,
36g Carbs, 4g Fiber, 178mg Sodium, 231mg Potassium
Carbohydrate Servings: 2 1/2
Exchanges: 1 1/2 starch, 1 other carbohydrate, 1 fat
Nutrition Note: Folate (16% daily value).
Thursday, April 28, 2011
[Healthy_Recipes_For_Diabetic_Friends] Salmon with Cucumber Chili Salad - 4.84g Carbs, 1.33g Fiber, 2.32g Sugar
Salmon with Cucumber Chili Salad - 4.84g Carbs, 1.33g Fiber, 2.32g Sugar
From: The George Mateljan Foundation
Enjoy this refreshing salmon salad for lunch or dinner as part of
your Healthiest Way of Eating. It is an excellent source of vitamin D
and provides 105% of the Daily Value for omega-3 fatty acids. Enjoy!
Prep and Cook Time: 20 minutes
1 1/2 lb salmon fillet, deboned and skin removed cut into 4 pieces
3 cups thinly sliced washed cucumber, do not peel
2 tsp minced jalapeno pepper*, seeds and stem removed
1/2 cup chopped scallion
3 Tbsp chopped fresh cilantro
1 1/2 Tbsp chopped fresh mint
--> Dressing
2 + 1 Tbsp fresh lemon juice
1 Tbsp tamari (soy sauce)
1 Tbsp extra virgin olive oil
Salt and cracked black pepper to taste
*if you like food less spicy, use less jalapeno pepper
1. To Quick Broil salmon, preheat broiler and place an all stainless
steel skillet (be sure the handle is also stainless steel) or cast iron
pan under the heat for about 10 minutes to get it very hot. The pan should
be 5 to 7 inches from the heat source.
2. Rub salmon with 2 tsp fresh lemon juice, salt and pepper. (You can
Quick Broil with the skin on; it just takes a minute or two longer. The
skin will peel right off after cooking.)
3. While pan is heating, prepare the remaining five ingredients.
4. Using a hot pad, pull pan away from heat and place salmon on hot
pan, skin side down. Return to broiler. Keep in mind that it is cooking
rapidly on both sides so it will be done very quickly, usually in
7 minutes depending on thickness. Test with a fork for doneness. It
will flake easily when it is cooked. Salmon is best when it is still
pink inside.
5. While salmon is cooking, whisk together lemon juice, tamari, olive
oil, salt and pepper. When ready to serve toss with cucumber mixture.
Do not toss ahead as it will dilute the flavor.
6. Place cucumber salad on a platter and place salmon on top. Garnish
with a sprig of cilantro and serve.
Healthy Cooking Tips:
Choose salmon filets that are cut from the head of the fish. It will
be thicker, and moister after cooking. Because stoves vary, it is best
to check the salmon for doneness after about 1 minute after you have
turned it. Salmon is best-cooked medium. Insert the tip of a knife
into the thickest part of the filet. It should flake, yet still be
pink in the center. Also, make sure you don't toss the cucumber mix
with the dressing until you are ready to serve. The salt in the dressing
will draw out the water in the cucumbers and dilute the flavor of your
salad. You may want to add a little minced chili pepper at a time and
taste it, so it will match your personal preference in heat and spiciness.
Serves: 4
Total Weight: 288.36g
Nutrition per Serving:
360.10 Calories, 192.33 Calories from Fat, 43.16 Calories from Saturated Fat, 35.64g Protein, 4.84g Carbs, 1.33g Dietary Fiber, 0.28g Soluble Fiber,
0.72g Insoluble Fiber, 2.32g Total Sugar, 2.19g Monosaccharides,
0.11g Disaccharides, 0.74g Other Carbs, 21.37g Total Fat, 4.80g Saturated Fat,
10.33g Mono Fat, 3.92g Poly Fat, 0g Trans Fatty Acids, 112.27mg Cholesterol
Wednesday, April 27, 2011
[Healthy_Recipes_For_Diabetic_Friends] Sole Caprese - 22g Carbs, 2g Fiber, 5g Sugar
Sole Caprese - 22g Carbs, 2g Fiber, 5g Sugar
From: www.drgourmet.com
Servings: 2
Serving size: 4 ounces fish
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
This recipe does not make very good leftovers.
Cooking Time = 30 Minutes
1 tsp olive oil
2 cloves garlic (sliced)
2 Tbsp pine nuts
2 large shallots (minced)
1 large tomato (seeded and diced)
1/4 tsp salt (divided)
Fresh ground black pepper (to taste)
6 large leaves fresh basil (chiffonade)
8 oz sole filets
1/3 cup white wine
2 tsp unsalted butter
Place the olive oil in a small skillet over medium heat. Add the garlic
and pine nuts and cook, stirring frequently, for about 2 minutes.
Add the shallots and cook for about 5 minutes, until they are slightly softened. Remove to a bowl to cool.
When cool add the tomatoes, 1/8 teaspoon salt, pepper and basil. Fold
together.
Tear two sheets of wax paper or aluminum foil about 12 inches long. Place
half of the sole filets on each sheet. Arrange so that the edges of the
filets overlap slightly to form a larger flat filet. Divide the tomato
mixture evenly between the filets.
Using the wax paper, roll the sole filets around the stuffing. Be gentle
but firm to create as tight a roll as possible. Once rolled, roll the wax
paper around the stuffed filets and twist the ends like a Tootsie Roll.
Place in the freezer for about 20 minutes.
Preheat the oven to 325 degrees F.
Place the white wine in a medium skillet. When the oven is hot, gently
remove the filets from the wax paper and sprinkle with the remaining
1/8 teaspoon salt.
Place the filets in the pan with the white wine and place the pan in
the oven. Cook for 15 minutes.
Remove the pan from the oven and place the filets on warmed plates.
Place the pan over high heat and reduce the remaining liquid to about half.
Add the unsalted butter. Swirl until the butter is melted and then
drizzle over the fish. Serve.
Servings: 2
Serving size: 4 oz fish
Nutrition per Serving:
368 Calories, 124 Calories from Fat, 13g Total Fat, 2g Saturated Fat,
5g Monounsaturated Fat, 0g Trans Fat, 64mg Cholesterol, 404mg Sodium,
22g Total Carbs, 2g Dietary Fiber, 5g Sugars, 25g Protein
Vitamin A: 48%
Vitamin C: 50%
Calcium: 8%
Iron: 12%
Vitamin K: 48 mcg
Potassium: 1106 mg
Magnesium: 100 mg
Special Diet Information - -
Coumadin (Warfarin) -
This recipe is NOT safe for Coumadin (warfarin) users.
Lactose -
This recipe is safe for those who are lactose intolerant.
Sodium -
This is a low sodium recipe.
GERD / Acid Reflux -
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity -
This recipe is safe for those who are sensitive to gluten.
Chiffonade - -
In French this means "made of rags," so slicing a food into very thin
strips is known as a chiffonade. Lining up the leaves of spinach and
slicing across yielding long thin strips is a chiffonade. This is also
done with herbs, such as basil or mint, by stacking the leaves, rolling
them up in a tube and cutting across the roll into ribbons.
[Healthy_Recipes_For_Diabetic_Friends] Crab Salad Melts - 30g Carbs, 5g Fiber
Crab Salad Melts - 30g Carbs, 5g Fiber
From: Eating Well - March/April 2009
This crab and asparagus melt is delicious for a light spring dinner
or lunch. You can use any type of crabmeatincluding more affordable
options available in pouches or cans near other canned fish or in
tubs in the seafood department. Serve with a tossed salad.
NUTRITION PROFILE - -
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High calcium | High fiber
Active Time: 25 minutes
Total Time: 25 minutes
Servings: 4
3 asparagus spears OR 12 snow peas, trimmed and thinly sliced (about 1/3 cup)
8 oz crabmeat, any shells or cartilage removed
1/3 cup finely chopped celery
1/4 cup finely chopped red bell pepper
1 scallion, finely chopped
4 tsp lemon juice
1 Tbsp low-fat mayonnaise
1/4 tsp Old Bay seasoning
2-5 dashes hot sauce
Freshly ground pepper, to taste
4 whole-wheat English muffins, split and toasted
1/2 cup shredded Swiss cheese
Place rack in the upper third of the oven; preheat broiler.
Place asparagus (or snow peas) in a medium microwave-safe bowl with
1 teaspoon water. Cover and microwave until tender, about 30 seconds.
Add crab, celery, bell pepper, scallion, lemon juice, mayonnaise, Old
Bay seasoning, hot sauce to taste and pepper; stir to combine.
Place English muffin halves, cut-side up, on a large baking sheet.
Spread a generous 1/4 cup of the crab salad on each muffin half and
sprinkle each with 1 tablespoon cheese. Broil until the cheese is
melted, 3 to 6 minutes.
Servings: 4
Nutrition per Serving:
251 Calories, 6g Fat, 3g Sat, 1g Mono, 52mg Cholesterol, 22g Protein,
30g Carbs, 5g Fiber, 629mg Sodium, 234mg Potassium
Nutrition Bonus: Calcium (33% daily value), Vitamin C (20% dv), Folate & Magnesium (15% dv).
Carbohydrate Servings: 1 1/2
Exchanges: 2 starch, 1/2 vegetable, 2 lean meat
[Healthy_Recipes_For_Diabetic_Friends] Shaved Asparagus Salad - 6.9g Carbs, 2.7g Fiber, 2.5g Sugar
Shaved Asparagus Salad - 6.9g Carbs, 2.7g Fiber, 2.5g Sugar
SOURCE: www.chow.com/recipes/29532-shaved-asparagus-salad
Shaved salads are a simple way to showcase the best of farmers' market
vegetables. Thinly slice vegetables using a vegetable peeler, toss them
in a lemony vinaigrette, and top with salty cheese, like Parmesan, and
nuts. This shaved asparagus salad showcases the best of early spring.
This salad was featured as part of our Easter Dinner Dishes photo gallery.
Jill Santopietro
Total Time: 45 min
Servings: 4
Finely grated zest of 1/2 medium lemon
2 tsp freshly squeezed lemon juice from 1/2 lemon
2 tsp champagne vinegar
2 Tbsp minced shallot from about 1 medium
Kosher salt
Freshly ground black pepper
3 Tbsp pine nuts
1 lb thick asparagus spears, tough bottoms removed
3 Tbsp extra-virgin olive oil
1/2 cup packed shaved Parmesan cheese about 1 1/2 oz
1 Tbsp fresh Italian parsley leaves, finely chopped
1. Combine the lemon zest, lemon juice, vinegar, shallot, and a pinch
each of salt and pepper in a small bowl. Let sit for 15 minutes.
2. Meanwhile, toast the pine nuts in a medium frying pan over medium
heat, stirring often, until golden brown, about 5 minutes. Remove to
a small bowl to cool.
3. Using a vegetable peeler, thinly slice the asparagus lengthwise into
strips and place in a large bowl. (If you have trouble peeling the final
portion of an asparagus spear, prop the spear up on the flat wooden handle
of a spatula or spoon. This will raise it just high enough to allow the
peeler to move freely.)
4. Whisk the olive oil into the lemon-vinegar mixture in a thin and steady stream. Taste and season the dressing with salt and pepper as needed.
5. Add the cooled pine nuts, dressing, half of the Parmesan, and all of
the parsley to the asparagus and toss with your hands to combine. Taste
and season with salt and pepper. Let sit at least 10 minutes before
serving. Serve topped with the remaining Parmesan cheese slices.
Nutrition From: www.caloriecount.about.com
Does not include details for Lemon Zest
Servings: 4
Serving Size: 154 g
Nutrition per Serving:
215 Calories, 165 Calories from Fat, 18.3g Total Fat, 3.9g Saturated Fat,
0g Trans Fat, 11mg Cholesterol, 234mg Sodium, 6.9g Total Carbs,
2.7g Dietary Fiber, 2.5g Sugars, 8.3g Protein
Vitamin A 21% - Vitamin C 15% - Calcium 17% - Iron 17%
Nutrition Grade: B+
Sunday, April 24, 2011
[Healthy_Recipes_For_Diabetic_Friends] Peach-Almond Parfaits - 15g Carbs, 2g Fiber
Peach-Almond Parfaits - 15g Carbs, 2g Fiber
From: The South Beach Diet (Phase 2)
A Refreshing Spring Dessert
There's no better way to celebrate Easter and the spring season than
with a fresh fruit dessert. The combination of fresh peaches and yogurt
in this after-dinner offering is sure to be a refreshing hit with your
family and guests. Not only is it delicious, it's good for you, too!
Making this dessert in parfait glasses or beautiful dessert bowls adds
to the fun, especially for kids, because you can see all the tasty
layers you're about to enjoy.
Prep time: 15 minutes
Cook time: 10 minutes
Servings: 4
1/4 cup slivered almonds
2/3 cup part-skim ricotta cheese
2/3 cup low-fat OR nonfat plain yogurt
2 Tbsp granular sugar substitute
3 medium peaches, cubed (2 cups)
Ground cinnamon
Heat the oven to 275 degrees F. Spread almonds on a baking sheet
and toast, stirring occasionally, until fragrant and golden, about
10 minutes. Transfer to a plate to cool.
In a blender or food processor, combine ricotta, yogurt, and sugar
substitute and process until smooth. Spoon 1/4 cup of the peaches
into each of 4 parfait glasses or dessert dishes. Spoon 2 tablespoons
of the ricotta mixture over the peaches. Sprinkle with a pinch of
cinnamon and 1/2 tablespoon of the almonds. Top evenly with remaining
peaches, remaining ricotta mixture, a pinch of cinnamon, and remaining
almonds.
Servings: 4
Serving Size: 1 cup
Nutrition per Serving:
160 Calories, 8g Fat, 2.5g Sat, 9g Protein, 15g Carbs, 2g Fiber,
86mg Sodium
[Healthy_Recipes_For_Diabetic_Friends] Baja Butternut Squash Soup - 12g Carbs, 3g Fiber
Baja Butternut Squash Soup - 12g Carbs, 3g Fiber
From: Eating Well - January/February 2009
This silky-smooth butternut soup gets a hit of spice from chipotle, cloves
and cumin. Adapted from Chef Jesus Gonzalez, Chef of La Cocina Que Canta
at Rancho La Puerta.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol
| Low saturated fat | Heart healthy | Healthy weight | Gluten free
Active Time: 45 minutes
Total Time: 1 hour 20 minutes
Servings: 10
Serving Size: about 3/4 cup each
1 1/2 lb (1 small to medium) butternut or other winter squash
1 tsp canola oil
2 stalks celery, chopped
1 small onion, diced
1 carrot, chopped
1 tsp ground cumin
1/4-1/2 tsp ground chipotle chile, (see Note)
1/8 tsp ground cloves
6 cups vegetable broth
1 tsp sea salt
1/4 tsp freshly ground pepper
1/2 cup nonfat plain yogurt
2 Tbsp snipped fresh chives, or chopped parsley
1. Preheat oven to 350 degrees F.
2. Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.
3. Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.
4. Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).
Tips & Notes
* Make Ahead Tip: Cover and refrigerate the soup for up to 3 days.
* Note: Chipotle peppers are dried, smoked jalapeƱo peppers. Ground
chipotle can be found in the specialty-spice section of most supermarkets
or online at penzeys.com.
Servings: 10
Serving Size: about 3/4 cup each
Nutrition per Serving:
60 Calories, 1g Fat, 0g Sat, 0g Mono, 0mg Cholesterol, 2g Protein,
12g Carbs, 3g Fiber, 532mg Sodium, 249mg Potassium
Nutrition Bonus: Vitamin A (160% daily value), Vitamin A (20% dv).
Carbohydrate Servings: 1
Exchanges: 1 vegetable
Friday, April 22, 2011
[Healthy_Recipes_For_Diabetic_Friends] Re: Exchange list
We have an exchange list in our "Files" just go over to "Files" then scroll down to "Exchanges for Diabetics". It is also set to post every two weeks...
I hope this helps you out...
Take care,
Gloria
--- In Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com, "chris s" <chris_scott662000@...> wrote:
>
> I have a diabetic in the house and i need to help him get the levels down. I am trying to find a good list of exchanges so he knows if he eats something then next meal he has so have something else ...my grandfather was on a diet like this for his diabetes and i cant find it ...can someone help me
>
[Healthy_Recipes_For_Diabetic_Friends] Exchange list
I have a diabetic in the house and i need to help him get the levels down. I am trying to find a good list of exchanges so he knows if he eats something then next meal he has so have something else ...my grandfather was on a diet like this for his diabetes and i cant find it ...can someone help me
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