I forgot to say thank you to everyone that replied to me on this topic; I have used quite a few tips and plan to try more.
Thanks again and Happy New Year!
Patrick Curtis
curtisporky@msn.com
Cheese Crepes with Ham - 4.7g Carbs, 0.7g Fiber, 2.4g Sugar
From: www.dlife.com
Turning eggs into thin crepes is the secret to this dish, stuffed
with ham and cheese.
Prep Time: 5 min
Cook Time: 5 min
Difficulty: EASY
Servings: 2
4 eggs
1 pinch black pepper, freshly ground
1 olive oil cooking spray
6 oz roasted lean ham, diced
3 oz shredded mozzarella cheese
1 medium tomatoes, sliced
1. Preheat broiler.
2. Line baking sheet with foil.
3. In small bowl, whisk eggs with pepper.
4. Coat medium skillet with cooking spray, heat over medium. Pour half
of egg mixture into skillet.
5. Spread to make thin layer and leave to cook for 2 minutes. Turn over
for 1 minute. Transfer egg crepe to prepared baking sheet.
6. Repeat with second half of egg mixture.
7. Sprinkle ham and cheese over crepes. Fold over once and place under
broiler about 10 inches from heat. Broil for 2 minutes or until cheese
melts.
8. Carefully slide crepes onto serving plates. Garnish with sliced
tomatoes and serve.
Servings: 2
Nutrition per Serving:
513.4 Calories, 28.6g Total Fat, 11.7g Saturated Fat, 16.9g Unsaturated Fat,
4.7g Total Carbs, 0.7g Dietary Fiber, 2.4g Sugars, 671.2mg Potassium,
60.8 g Protein, 475.9 mg Sodium
Dietary Exchanges:
1 Fat, 6 Meat, 1 Starch, 1/2 Vegetable, 1 Very Lean Meat
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Orange Ginger Chicken - 3g Carbs
From: Express Lane Diabetic Cooking
Servings: 4
1/2 cup dry sherry
1/2 tsp white pepper
1/2 tsp ground ginger
2 cloves garlic, minced
1/4 tsp grated orange peel
3 Tbsp frozen orange juice concentrate
1/4 cup water
2 tsp honey
4 (4 oz) portions frozen boneless, skinless chicken breasts
In a large bowl, whisk together all the ingredients except
the chicken. Add the chicken breasts. Cover and marinate
in the refrigerator for at least 4 hours or overnight.
Preheat the oven broiler. Discard the marinade and broil
the chicken 4 inches away from the heat for about
5-7 minutes per side, until juices run clear.
Servings: 4
Nutrition per Serving:
151 Calories, 3g Fat, 68mg Cholesterol, 25g Protein, 61mg Sodium,
3g Carbs
Exchanges: 4 Very Lean Meat
15-Minute Salmon with Mustard, Dill Sauce - 3.37g Carbs, 0.13g Fiber, 1.79g Sugar
From: The George Mateljan Foundation
Scientific research continues to discover the importance of vitamin D
and omega-3 fatty acids for optimal health. Salmon is one of the best
food sources for both of these hard-to-find health-promoting essential
nutrients. One serving of this recipe provides over 100% for both
vitamin D and omega-3 fatty acids. Enjoy this recipe as part of your
Healthiest Way of Eating this week.
Prep and Cook Time: 15 minutes
1/1/2 lbs salmon filet cut into 4 pieces, skin and bones removed
1 Tbsp fresh lemon juice
--> Dill Sauce
2 medium garlic cloves, pressed
1 Tbsp Dijon mustard
2 Tbsp fresh lemon juice
1/4 cup chicken broth
1 tsp honey
1 tsp chopped fresh dill
Salt and white pepper to taste
Preheat broiler on high 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.
Press garlic and let it sit for at least 5 minutes to bring out its
health-promoting properties.
Rub salmon with 1 Tbsp 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.)
Using a hot pad, pull pan away from heat and place salmon on hot pan.
Return to broiler. Keep in mind that it is cooking rapidly on both
sides so it will be done very quickly (7 minutes per inch of thickness).
Test with a fork for doneness. It will flake easily when it is cooked.
Salmon is best when it is still pink inside.
To make the sauce, add garlic to a stainless steel skillet and stir
for half a minute. Add mustard, lemon juice, broth, honey, salt and
pepper. Cook on high heat for a minute to reduce slightly and then
add dill. Pour over salmon and serve.
Serves: 4
Total Weight: 189.11g
Nutrition per Serving:
321.40 Calories, 162.36 Calories from Fat, 38.59 Calories from Saturated Fat,
34.58g Protein, 3.37g Carbs, 0.13g Dietary Fiber, 0.02g Soluble Fiber,
0.02g Insoluble Fiber, 1.79g Total Sugar, 1.47g Monosaccharides,
0.19g Disaccharides, 1.30g Other Carbs, 18.04g Total Fat, 4.29g Saturated Fat,
7.74g Mono Fat, 3.64g Poly Fat, 0g Trans Fatty Acids, 112.27mg Cholesterol,
698.95mg Potassium, 175.96mg Sodium
use low-fat peanut butter and chicken broth to reduce the fat here.
* Exported from MasterCook *
Thai Chicken with Linguine
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Fowl LowerCarbs
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon olive oil
1 pound skinless boneless chicken breast -- cut in 1" pieces
1 cup chicken broth
2 tablespoons honey
1 tablespoon soy sauce
1/4 cup crunchy peanut butter
1 teaspoon cornstarch
1 teaspoon ground ginger
4 scallions sliced almonds
2 garlic cloves -- minced
1 red bell pepper -- cut in thin strips
To serve: -- 1 pound linguine, cooked according to instructions
In a saucepan, warm the oil over medium heat. add the chicken and cook until it loses its pink color. Remove the chicken from the pan and keep warm.
Add the broth honey and soy sauce to the same pan. Whisk in the peanut butter, cornstarch and ginger. Add the scallions and garlic and cook over low heat,stirring constantly until blended.
Add the red pepper and cooked chicken. Stir to coat and cook until the sauce has thickened. Serve over warm linguine.
Makes 6 servings.
ChupaNote: a little bland. Needed red pepper flakes. Next time I'll add some minced fresh hot pepper and crushed ginger root to the cooking oil. Sprinkle with sliced green onions.
Cuisine:
"Asian"
Source:
"The Old Farmer's Almanac Garden-Fresh Cookbook, Yankee Publishing, 2011"
S(Formatted by Chupa Babi):
"Dec 2011"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 772 Calories; 60g Fat (65.8% calories from fat); 41g Protein; 29g Carbohydrate; 8g Dietary Fiber; 44mg Cholesterol; 411mg Sodium. Exchanges: 1 1/2 Grain(Starch); 5 Lean Meat; 1/2 Vegetable; 10 Fat; 1/2 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Peel-a-Pound Cabbage Soup with Turkey
Recipe By :
Serving Size : 7 Preparation Time :0:00
Categories : Fowl/Poultry LowCal (Less than 300 cals)
LowerCarbs LowFat (Less than 20%)
WW
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 pound green cabbage -- cut into bite-sized pieces
1 green bell pepper -- chopped
2 stalks celery -- chopped
2 medium onions -- chopped
8 tomatoes -- peeled and chopped. or 1 can (15 ounces) whole tomatoes with liquid, chopped
3 teaspoons bouillon Granules -- or 3 bouillon cubes
1 teaspoon celery seeds
1 teaspoon dried basil
2 teaspoons dried oregano
1/2 teaspoon garlic powder
salt and freshly ground black pepper -- to taste
2 cups diced cooked turkey -- or beef
In a large saucepan or stockpot, combine all of the ingredients and add water to cover. Bring the liquid to a boil over medium heat, then reduce the heat simmer for about 1 hour. Serve hot.
Makes 6 to 8 servings.
AuthorNote: A perfect use for leftover turkey.
Soup-Herb Advice: use dried herbs if your soup is going to cook for a long time. Fresh herbs are excellent for garnish.
Source:
"The Old Farmer's Almanac Garden-Fresh Cookbook, Yankee Publishing, 2011"
S(Formatted by Chupa Babi):
"Dec 2011"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 128 Calories; 2g Fat (15.5% calories from fat); 15g Protein; 13g Carbohydrate; 4g Dietary Fiber; 34mg Cholesterol; 219mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 2 1/2 Vegetable; 0 Fat.
Nutr. Assoc. : 2415 0 0 0 0 0 0 0 0 0 0 0
Works great with ground turkey too; or ground mixed leftovers.
* Exported from MasterCook *
Chinese Cabbage Soup with Pork
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Meat
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 ounces shirataki noodles -- or other translucent ("cellophane") noodles
6 cups chicken broth
1 egg
1/2 pound ground pork
1 teaspoon sherry
1/2 teaspoon freshly grated ginger root -- peeled
1/2 teaspoon salt
6 scallions -- thinly sliced and separated into green and white parts
1 medium Chinese cabbage
Put the noodles into a large bowl. Pour boiling water over the noodles to cover and set aside for 10 minutes.
Pour the broth into a large saucepan and bring to a boil.
In a separate bowl, beat the egg. Add the ground pork, sherry, ginger, salt, and white parts of the scallions and stir to combine. Take up by the teaspoonfuls and shape into meatballs. Carefully put the meatballs into the boiling broth.
Reduce the heat so that the broth bubbles gently. Cook, uncovered, for 10 minutes, and as foam forms on the surface, remove it with a slotted spoon or skimmer.
Slice across the cabbage, cutting it into inch-wide pieces. Add the pieces to the bubbling broth. stir in the scallion greens and cook for 10 minutes, or until the cabbage is tender but still crisp.
Drain the noodles and add them to the soup. Heat through.
Makes 6 servings.
AuthorNote: a light meal that can be ready in less than 30 minutes.
Cuisine:
"Asian"
Source:
"The Old Farmer's Almanac Garden-Fresh Cookbook, Yankee Publishing, 2011"
S(Formatted by Chupa Babi):
"Dec 2011"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 159 Calories; 10g Fat (59.9% calories from fat); 13g Protein; 3g Carbohydrate; 1g Dietary Fiber; 63mg Cholesterol; 984mg Sodium. Exchanges: 1 1/2 Lean Meat; 1/2 Vegetable; 1 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
An elegant use for leftover bits of meat; substitute out the chicken with any bits of leftovers you may have.
* Exported from MasterCook *
Apple Curry Soup with Chicken
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Fowl/Poultry LowCal (Less than 300 cals)
LowerCarbs LowFat (Less than 30%)
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon butter
2 large apples -- cored and diced
2 medium onions -- diced
1 teaspoon all purpose flour
1/2 teaspoon curry powder
2 cups chicken broth
1/4 teaspoon salt
1/4 teaspoon cayenne pepper
1 cup dry white wine
1/2 cup diced cooked chicken
In a saucepan over medium heat, melt the butter. Add the apples and onions and saute until soft. Sprinkle the flour and curry into the pan, stir to blend, and continue cooking for about 3 minutes. Add the remaining ingredients except the chicken, and simmer for 15 minutes. Set aside for 10 minutes to cool. In a blender or food processor, puree the mixture until smooth, in batches. Return the soup to the saucepan and warm on low heat until ready to serve. Add the chicken, stir, and heat until warmed through.
Serves 4
Source:
"The Old Farmer's Almanac Garden-Fresh Cookbook, Yankee Publishing, 2011"
S(Formatted by Chupa Babi):
"Dec 2011"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 179 Calories; 5g Fat (28.6% calories from fat); 9g Protein; 17g Carbohydrate; 3g Dietary Fiber; 23mg Cholesterol; 562mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1/2 Fruit; 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0
Use this over your favorite Pot Pies, instead of a rolled crust or on Sheperd's Pie instead of mashed potatoes. Or just toss all you leftover bits in with some cream of whatever-your-favorite and some broth to thin, put this crust on top and you've made dinner AND cleaned out the fridge!
* Exported from MasterCook *
Wild Rice Savory Cobbler Crust Batter
Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 25%)
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pouch ready-to-serve long-grain and wild rice mix -- (8.8-oz.)
1 cup all-purpose baking mix
3/4 cup milk
1 large egg -- lightly beaten
Stir together rice and baking mix in a large bowl. Make a well in center of mixture, and stir in milk and egg just until moistened. Use immediately.
To use: Spoon Wild Rice Crust Batter immediately over hot filling mixture. Bake at 425° for 35 to 40 minutes or until crust is golden brown and cooked through.
Note: For testing purposes only, we used Uncle Ben's Long Grain & Wild Ready Rice.
Yield: Makes 1 (13- x 9-inch) crust
Source:
"Southern Living, JANUARY 2009"
S(Formatted by Chupa Babi):
"Dec 2011"
Yield:
"1 13x9-inch crust"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 84 Calories; 2g Fat (25.0% calories from fat); 3g Protein; 13g Carbohydrate; trace Dietary Fiber; 20mg Cholesterol; 222mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 1/2 Fat.
Nutr. Assoc. : 1523 27230 0 0
Add a pinch of cayenne for a little heat. I used Japanese rice vinegar. Its a great marinade, sauce on rice or baked potatoes.
* Exported from MasterCook *
Thick Sweet and Sour Sauce for Dipping
Recipe By :Andrea "Andee"
Serving Size : 20 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs LowFat (Less than 5%)
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup stock
4 tablespoons white vinegar
4 tablespoons brown sugar
2 tablespoons soy sauce
1 tablespoon tomato ketchup
1 tablespoon cornstarch -- mixed with 3 tbsp of water.
1. Mix the cornstarch together with the water until fully dissolved. Set aside.
2. Place the remaining ingredients into a saucepan.
3. Mix together and heat over a medium flame. Bring to the boil, stirring constantly.
4. Once the sauce begins to boil, reduce the heat and add the cornstarch mixture whilst stirring continuously.
5. Continue to simmer for several minutes until the sauce thickens.
6. Serve with deep-fried [favorites] balls in batter.
Makes 1 1/4 cups (20 one-tablespoon servings)
Cuisine:
"Asian"
Source:
"Taste Book"
S(Formatted by Chupa Babi):
"Dec 2011"
Yield:
"1 1/4 cups"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 10 Calories; trace Fat (0.3% calories from fat); trace Protein; 3g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 113mg Sodium. Exchanges: 0 Grain(Starch); 0 Vegetable; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0
