Tonight is another slow-cooker night. I wasn't sure that I'd be home today to cook, and so set up dinner this morning. It turns out that I've been here most of the day and could have easily cooked, but it does smell *so* good in here!
Sloppy Joes with a Kick
1 - 1.5 lbs lean ground turkey
1 cup chopped onion
1 clove garlic
1 8-oz can tomato sauce
1/2 cup ketchup (I actually use a little less because there is so much sugar in ketchup)
1/2 cup water
2 Tbsp Splenda
1 Tbsp mustard
2 tsp chili powder
1 tsp Worcestershire sauce
8 whole wheat hamburger buns, split (and toasted, if desired)
1/2 cup shredded reduced-fat cheddar (if desired)
1. In a large skillet, cook ground turkey, onion, and garlic until meat is brown and onion is tender. Drain off fat if necessary. (I use just a little bit of olive oil here, since we use ground turkey breast and it is very lean, and doesn't give off much fat.)
2. Meanwhile, in 3.5-4 quart slow cooker, combine other ingredients except buns and cheese. Stir in meat mixture.
3. Cover and cook on low heat for 6-8 hours or on high heat for 3-4 hours. Spoon about 1/2 cup meat mixture onto each bun bottom. If desire, sprinkle with cheese and serve with sweet pepper strips. Replace bun tops.
If you want, you can add some hot sauce or jalapeno to this.
Also, if you are going to let this cook much more than 6-8 hours, be prepared to add a little extra water - it does tend to dry out.
Tonight we'll finish this with a salad from a bag and/or cole slaw and call it a meal. The kids love this, so I don't make it spicy, but Robert likes to add hot sauce when it is served.
And, of course, you can also do this with ground beef, but we use turkey to save on fat and calories.
Wednesday, December 21, 2011
Tuesday, December 20, 2011
Carb-lite TexMex
It used to be that TexMex meant chips and queso, yellow rice, black beans, multiple high-carb tortillas or taco shells and beef. Now it means chicken or turkey, lots of veggies, one low-carb tortilla each and green salad. Tonight was chicken marinated in mesquite seasoning and lime juice, sliced and cooked in about 1 tsp of olive oil. We sliced green bell, poblano, and anaheim peppers and some onions and cooked them in about 1 tsp olive oil. These were served on low carb tortillas with low-fat shredded cheddar, light sour cream, and salsa; and a side of green salad. Quick and easy meal, and just as filling as the mountains of food we used to eat before. Good stuff.
And a perfect indication of how our lives have changed.
And a perfect indication of how our lives have changed.
Slow cooker Asian pork
I *love* using the slow cooker - I got it as a gift years ago and go through spurts of using it a lot. We are in the middle of one of those spurts now. I love putting everything in the slow cooker one weekend day (so that we know that we can eat well when we get home from whatever errands we are running, or I know that I don't have to ignore the kids for very long to get a yummy dinner on the table). This week, we have a myriad of appointments since the semester is finally over. So we are using the slow-cooker twice. The first was Monday - Asian pork sandwiches.
From Better Homes and Gardens Quick and Easy Meals for Diabetes:
Asian pork sandwiches
1 2.5-3 pound pork shoulder roast
1 cup apple juice
2 Tbsp reduced-sodium soy sauce
2 Tbsp hoisin sauce
1/5 tsp five-spice powder
1 whole wheat hamburger roll per person
broccoli slaw (with coleslaw dressing, if desired)
1. Trim fat from meat. If necessary, cut roast to fit into a 3.5-4 quart slow cooker. Place meat in cooker. In a small bowl, combine apple juice, soy sauce, hoisin sauce, and five-spice powder. Pour over roast.
2. Cover; cook on low-heat setting for 10-12 hours or on high heat 5.5-6 hours.
3. Remove meat from cooker, reserving juices. Remove meat from bone; discard bone. Using forks, shred meat. Place 1/2 cup meat on each bun bottom. Top with 1/4 cup shredded broccoli (dressed if desired); add bun tops.
We paired this with a green salad, and had a great meal. Since the meat is pretty lean, we allowed ourselves some extra meat without the bun if we were still hungry.
From Better Homes and Gardens Quick and Easy Meals for Diabetes:
Asian pork sandwiches
1 2.5-3 pound pork shoulder roast
1 cup apple juice
2 Tbsp reduced-sodium soy sauce
2 Tbsp hoisin sauce
1/5 tsp five-spice powder
1 whole wheat hamburger roll per person
broccoli slaw (with coleslaw dressing, if desired)
1. Trim fat from meat. If necessary, cut roast to fit into a 3.5-4 quart slow cooker. Place meat in cooker. In a small bowl, combine apple juice, soy sauce, hoisin sauce, and five-spice powder. Pour over roast.
2. Cover; cook on low-heat setting for 10-12 hours or on high heat 5.5-6 hours.
3. Remove meat from cooker, reserving juices. Remove meat from bone; discard bone. Using forks, shred meat. Place 1/2 cup meat on each bun bottom. Top with 1/4 cup shredded broccoli (dressed if desired); add bun tops.
We paired this with a green salad, and had a great meal. Since the meat is pretty lean, we allowed ourselves some extra meat without the bun if we were still hungry.
Sunday, December 18, 2011
Quinoa Pilaf With Salmon and Asparagus
One of the things that we have discovered is that we can live quite happily without (white) rice and pasta. We, instead, eat a lot of bulgur, couscous, tofu noodles, and quinoa. All of these are lower carb alternatives with lower glycemic indices, and so process much more slowly than over processed white rice or any kind of pasta.
As mentioned before, we also are trying to eat more fish and leaner meats. This is another salmon recipe, although I think next time I'll bake the salmon with some seasonings. We didn't mix the salmon in with the pilaf, since all of the carbs are in the pilaf and that might preclude us having extra servings of the fish. So, instead I prepared it on the side and served it on top of the pilaf. This is the version that I prepared last night, but does not include the changes I would make next time.
From Betty Crocker 30 minute meals for diabetes:
Quinoa pilaf with salmon and asparagus
For the quinoa:
1 cup uncooked quinoa
2 cups water
1 vegetable bouillon cube
For the pilaf/salmon:
4 cups water
1 lb salmon filets
2 Tbsp butter or margarine
20 fresh asparagus spears, cut diagonally into 2-in pieces
4 medium green onions, sliced
1 cup frozen sweet peas, thawed
1/2 cup halved grape tomatoes
1 tsp lemon-pepper seasoning
1/2 tsp dried dill weed
1. Rinse quinoa thoroughly by placing in a fine-mesh strainer and hold under cold running water until water runs clear (about 2 minutes); drain well.
2. To cook quinoa: In 2-quart saucepan, heat 2 cups water and the bouillon cube to boiling over high heat. Add quinoa; reduce heat to low. Cover and simmer 10-12 minutes or until water is absorbed (it always seems to take longer than this for me....)
3. Meanwhile in a 12-inch skillet, heat 4 cups water to boiling over high heat (I used much less, and didn't really like poaching the salmon in this much water... Might try less water and a little white wine next time, or baking the salmon). Add salmon, skin side up; reduce heat to low. Cover; simmer 10-12 minutes or until fish flakes easily with fork.
4. Meanwhile, in another skillet, melt butter over medium heat. Add asparagus and cook for 5 minutes, stirring frequently. Stir in green onions; cook 1 minute, stirring frequently. Stir in peas and tomatoes; cook 1 minute.
5. Gently stir quinoa, lemon-pepper seasoning and dill weed into asparagus mixture. Cover and cook 2 minutes or until combined. Serve about 1 cup of quinoa pilaf topped with salmon filet.
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Since this meal was pretty high in carb (about 38 grams per serving) we finished this with a large green salad and that was dinner. It was pretty filling, and we both really liked the pilaf. I think that the pilaf would be a great side dish to other meals, and would have been better if the fish had been better prepared.
As mentioned before, we also are trying to eat more fish and leaner meats. This is another salmon recipe, although I think next time I'll bake the salmon with some seasonings. We didn't mix the salmon in with the pilaf, since all of the carbs are in the pilaf and that might preclude us having extra servings of the fish. So, instead I prepared it on the side and served it on top of the pilaf. This is the version that I prepared last night, but does not include the changes I would make next time.
From Betty Crocker 30 minute meals for diabetes:
Quinoa pilaf with salmon and asparagus
For the quinoa:
1 cup uncooked quinoa
2 cups water
1 vegetable bouillon cube
For the pilaf/salmon:
4 cups water
1 lb salmon filets
2 Tbsp butter or margarine
20 fresh asparagus spears, cut diagonally into 2-in pieces
4 medium green onions, sliced
1 cup frozen sweet peas, thawed
1/2 cup halved grape tomatoes
1 tsp lemon-pepper seasoning
1/2 tsp dried dill weed
1. Rinse quinoa thoroughly by placing in a fine-mesh strainer and hold under cold running water until water runs clear (about 2 minutes); drain well.
2. To cook quinoa: In 2-quart saucepan, heat 2 cups water and the bouillon cube to boiling over high heat. Add quinoa; reduce heat to low. Cover and simmer 10-12 minutes or until water is absorbed (it always seems to take longer than this for me....)
3. Meanwhile in a 12-inch skillet, heat 4 cups water to boiling over high heat (I used much less, and didn't really like poaching the salmon in this much water... Might try less water and a little white wine next time, or baking the salmon). Add salmon, skin side up; reduce heat to low. Cover; simmer 10-12 minutes or until fish flakes easily with fork.
4. Meanwhile, in another skillet, melt butter over medium heat. Add asparagus and cook for 5 minutes, stirring frequently. Stir in green onions; cook 1 minute, stirring frequently. Stir in peas and tomatoes; cook 1 minute.
5. Gently stir quinoa, lemon-pepper seasoning and dill weed into asparagus mixture. Cover and cook 2 minutes or until combined. Serve about 1 cup of quinoa pilaf topped with salmon filet.
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Since this meal was pretty high in carb (about 38 grams per serving) we finished this with a large green salad and that was dinner. It was pretty filling, and we both really liked the pilaf. I think that the pilaf would be a great side dish to other meals, and would have been better if the fish had been better prepared.
Friday, December 16, 2011
Weeknight chicken dinner
Tonight we had oven-fried chicken (nice and crispy and a little sweet), green salad, and antipasto. Yummy and easy. I made some modifications to the recipe and am including my version. In particular, we always use wheat flour in place of all-purpose flour.
Oven-Fried Chicken
4 boneless skinless chicken breasts
3 Tbsp whole wheat flour
1/2 tsp poultry seasoning (we use Montreal Chicken, 25% less sodium)
1/4 tsp garlic powder
1/4 tsp salt
1/4 tsp black pepper
1.5 cups cornflakes, crushed
1 Tbsp dried parsley flakes
1 egg white
1 Tbsp water
1. Preheat oven to 375 degrees. Rinse chicken. Pat dry with paper towels, trim off any fat. (I was using full breasts, and so I actually fileted them into tenders before starting).
2. Combine flour, poultry seasoning, garlic powder, salt, and pepper in large resealable food storage bag.
3. Combine cornflake crumbs and parsley in shallow bowl.
4. Whisk together egg white and water in a small bowl.
5. Add chicken to the flour mixture, one or two pieces at a time. Seal bag; shake until chicken is well coated. Remove chicken from bag, shaking off excess flour. Dip into egg white mixture, coating all sides. Roll in crumb mixture. Place in greased shallow baking pan. Repeat with remaining pieces of chicken.
6. Lightly spray chicken pieces with cooking spray. Bake breast pieces 18-20 minutes or until no longer pink in center.
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Antipasto salad
14-oz can of quartered artichoke hearts, rinsed, drained, and coarsely chopped
14 slices turkey pepperoni, halved
1 medium green bell pepper, finely chopped (or any other color you have on hand)
1/2 cup thinly sliced red onion
1/2 cup chopped roasted red bell peppers, rinsed and drained if bottled
1/2 cup chickpeas
Combine all ingredients and mix with 2 Tbsp low-sugar Italian dressing or mix with the dressing below:
Dressing
1/2 Tbsp dried basil, crumbled
1 Tbsp cider vinegar
1 Tbsp olive oil
You can also add olives, feta, or blue cheese for a tasty salad. If you want to make this a meal, mix with cooked chicken (you can buy the precooked chicken breast, which works really well in this salad) and serve over salad greens, maybe with a couple of slices of pita).
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This may be a good time to mention that we are changing how we handle carbs, but not cutting them out entirely. We had quesadillas with salad the other night, for instance, but we use low-carb tortillas and have *one* quesadilla, not two or three (our old habits). Pita or pita chips are also on that list - buy the whole wheat and have a few. One of the big challenges in our diet is portion control - we actually count the chips that we eat and then put the bag away. Leaving the bag on the table is just too much temptation. As is heating too many tortillas or making too much toast with breakfast. We have learned what amounts are reasonable for us, and we measure everything - especially high carb items like couscous, quinoa, rice, bulgur, and potatoes. And we leave any extra on the counter on the other side of the room instead of on the table. It works!
Oven-Fried Chicken
4 boneless skinless chicken breasts
3 Tbsp whole wheat flour
1/2 tsp poultry seasoning (we use Montreal Chicken, 25% less sodium)
1/4 tsp garlic powder
1/4 tsp salt
1/4 tsp black pepper
1.5 cups cornflakes, crushed
1 Tbsp dried parsley flakes
1 egg white
1 Tbsp water
1. Preheat oven to 375 degrees. Rinse chicken. Pat dry with paper towels, trim off any fat. (I was using full breasts, and so I actually fileted them into tenders before starting).
2. Combine flour, poultry seasoning, garlic powder, salt, and pepper in large resealable food storage bag.
3. Combine cornflake crumbs and parsley in shallow bowl.
4. Whisk together egg white and water in a small bowl.
5. Add chicken to the flour mixture, one or two pieces at a time. Seal bag; shake until chicken is well coated. Remove chicken from bag, shaking off excess flour. Dip into egg white mixture, coating all sides. Roll in crumb mixture. Place in greased shallow baking pan. Repeat with remaining pieces of chicken.
6. Lightly spray chicken pieces with cooking spray. Bake breast pieces 18-20 minutes or until no longer pink in center.
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Antipasto salad
14-oz can of quartered artichoke hearts, rinsed, drained, and coarsely chopped
14 slices turkey pepperoni, halved
1 medium green bell pepper, finely chopped (or any other color you have on hand)
1/2 cup thinly sliced red onion
1/2 cup chopped roasted red bell peppers, rinsed and drained if bottled
1/2 cup chickpeas
Combine all ingredients and mix with 2 Tbsp low-sugar Italian dressing or mix with the dressing below:
Dressing
1/2 Tbsp dried basil, crumbled
1 Tbsp cider vinegar
1 Tbsp olive oil
You can also add olives, feta, or blue cheese for a tasty salad. If you want to make this a meal, mix with cooked chicken (you can buy the precooked chicken breast, which works really well in this salad) and serve over salad greens, maybe with a couple of slices of pita).
_________________________________________________________
This may be a good time to mention that we are changing how we handle carbs, but not cutting them out entirely. We had quesadillas with salad the other night, for instance, but we use low-carb tortillas and have *one* quesadilla, not two or three (our old habits). Pita or pita chips are also on that list - buy the whole wheat and have a few. One of the big challenges in our diet is portion control - we actually count the chips that we eat and then put the bag away. Leaving the bag on the table is just too much temptation. As is heating too many tortillas or making too much toast with breakfast. We have learned what amounts are reasonable for us, and we measure everything - especially high carb items like couscous, quinoa, rice, bulgur, and potatoes. And we leave any extra on the counter on the other side of the room instead of on the table. It works!
Oven Roasted Chicken
This was a nice Sunday meal. Robert thought there was too much lemon. I thought the citrus was nice, but that it needed more (or fresher) herbs. The recipe in the cookbook suggests making this with potatoes. Of course, we didn't do that, but finished the meal with salad, asparagus, and couscous.
Roasting a whole chicken was nice because we used the leftovers for lunches (as-is or in sandwiches) for part of the week, and repurposed it in a really nice salad one night for dinner (greens, bell peppers, radishes, tomatoes, carrots, parmesan cheese, and sunflower seeds with blue cheese dressing for Robert and oil and vinegar for me).
Lemon-Dijon Chicken
2 lemons
1/2 cup chopped fresh parsley
2 Tbsp Dijon mustard
4 cloves garlic, minced
2 tsp extra-virgin olive oil
1 tsp dried rosemary
3/4 tsp black pepper
1/2 tsp salt
1 whole chicken (about 3.5 pounds)
1. Preheat oven to 350 degrees. Squeeze 3 Tbsp juice from lemons; reserve squeezed lemon halves. Combine parsley, lemon juice, mustard, garlic, oil, rosemary, pepper, and salt in small bowl; blend well.
2. Place chicken on rack in baking pan; gently slide fingers between skin and meat of chicken breasts and drumsticks to separate skin from the meat, being careful not to tear skin. Spoon parsley mixture between skin and meat and place lemon halves in cavity of chicken. Bake as directed on package.
Roasting a whole chicken was nice because we used the leftovers for lunches (as-is or in sandwiches) for part of the week, and repurposed it in a really nice salad one night for dinner (greens, bell peppers, radishes, tomatoes, carrots, parmesan cheese, and sunflower seeds with blue cheese dressing for Robert and oil and vinegar for me).
Lemon-Dijon Chicken
2 lemons
1/2 cup chopped fresh parsley
2 Tbsp Dijon mustard
4 cloves garlic, minced
2 tsp extra-virgin olive oil
1 tsp dried rosemary
3/4 tsp black pepper
1/2 tsp salt
1 whole chicken (about 3.5 pounds)
1. Preheat oven to 350 degrees. Squeeze 3 Tbsp juice from lemons; reserve squeezed lemon halves. Combine parsley, lemon juice, mustard, garlic, oil, rosemary, pepper, and salt in small bowl; blend well.
2. Place chicken on rack in baking pan; gently slide fingers between skin and meat of chicken breasts and drumsticks to separate skin from the meat, being careful not to tear skin. Spoon parsley mixture between skin and meat and place lemon halves in cavity of chicken. Bake as directed on package.
Saturday, December 10, 2011
The past couple of days
I have been negligent about posting recipes/menus for the past couple of days. Wednesday evening, I was out for a meeting, so Robert and the kids did an easy meal - chili cheese dogs, tater tots, and salad. Before you say "That doesn't sound like it's on your new diet,"let me say that tater tots, when eaten in the right proportion, can be a reasonable number of carbs. The key is serving size - 9 tots is a serving. That is about 20 grams of carbs, which is reasonable. We also use whole wheat hot dog buns (also about 20 grams of carbs per bun), and we eat either turkey dogs or Hebrew National 97% fat free beef dogs. So, while not our healthiest meal option we have found a way to keep chili cheese dogs on the menu. :-)
Thursday evening we had another easy meal - we had blackened salmon, roasted asparagus, and tossed salad. Well, that was the plan. And then as I was getting dinner on the table, I realized our carb count was actually going to be *too* low for dinner (we try very hard to keep the carb level the same at every meal, and this is necessary for Robert's meds). So, I quickly made some couscous to go with the meal. (Boil some water with a tsp of olive oil, put in the couscous, cover and remove from the heat - let stand for covered for 5 minutes, fluff with a fork and serve. Easy.) The blackened salmon is frozen and just needs to be thawed, baked for 15-20 minutes, and served. I love that. Also, good and healthy protein and very low in carbs.
The asparagus is a standby for us:
Oven-roasted asparagus
A bunch of asparagus
olive oil
salt
pepper
(other spices as desired - garlic or garlic powder is a good option here)
1. Heat oven to 375 degrees. Break off tough ends of asparagus as far down as stalks snap easily. Wash asparagus and spread in single layer on foil-lined pan.
2. Drizzle with 1-2 tsp olive oil and salt and pepper (and other herbs if desired). Toss to coat evenly.
3. Roast 10-15 minutes or until asparagus is crisp-tender.
4. If desired, sprinkle with parmesan cheese or sliced almonds to serve
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Friday we had one of our favorite meals - Asian steak salad. The recipe that we found calls for bottled salad dressing, but I make my own - then I can control the sugar (we use Splenda) and salt in the dressing (and the rest of the dish). The great thing about this meal is that it's quick and easy and only one bowl. We also buy bagged lettuce and shredded carrots - this cuts back on the time for chopping and makes this meal even quicker.
Asian Steak Salad
1 lb beef strips for stirfry
1 package Oriental-flavor ramen noodle mix
1/2 cup Asian marinade and dressing (see recipe below)
1 bag (10 oz) romaine and leaf lettuce mix
4 oz fresh snow pea pods (I chop these into thin strips)
1/2 cup matchstick-cut carrots
1. Heat 12-inch nonstick skillet over medium-high heat. Add beef; sprinkle with 1 tsp seasoning mix from soup mix (discard the remaining mix). Cook beef 4-5 minutes, stirring occasionally, until brown. Stir in 1 Tbsp of the dressing.
2. Break block of noodles from soup mix into small pieces. In large bowl, mix noodles, lettuce, pea pods, carrots (and other veggies if you are so inclined - cucumbers, radishes, bell pepper). Add dressing to taste - toss until well coated.
3. Divide mixture among individual serving plates. Top with beef strips.
Asian dressing
1/4 cup seasoned rice vinegar
1/4 cup canola oil
2 Tbsp sesame oil
2 Tbsp reduced sodium soy sauce
up to 2 Tbsp Splenda (or sugar) - the recipe calls for 2 Tbsp, but I find 1 Tbsp sufficient
1/4 tsp salt
1/4 tsp pepper
Combine ingredients and mix well.
Thursday evening we had another easy meal - we had blackened salmon, roasted asparagus, and tossed salad. Well, that was the plan. And then as I was getting dinner on the table, I realized our carb count was actually going to be *too* low for dinner (we try very hard to keep the carb level the same at every meal, and this is necessary for Robert's meds). So, I quickly made some couscous to go with the meal. (Boil some water with a tsp of olive oil, put in the couscous, cover and remove from the heat - let stand for covered for 5 minutes, fluff with a fork and serve. Easy.) The blackened salmon is frozen and just needs to be thawed, baked for 15-20 minutes, and served. I love that. Also, good and healthy protein and very low in carbs.
The asparagus is a standby for us:
Oven-roasted asparagus
A bunch of asparagus
olive oil
salt
pepper
(other spices as desired - garlic or garlic powder is a good option here)
1. Heat oven to 375 degrees. Break off tough ends of asparagus as far down as stalks snap easily. Wash asparagus and spread in single layer on foil-lined pan.
2. Drizzle with 1-2 tsp olive oil and salt and pepper (and other herbs if desired). Toss to coat evenly.
3. Roast 10-15 minutes or until asparagus is crisp-tender.
4. If desired, sprinkle with parmesan cheese or sliced almonds to serve
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Friday we had one of our favorite meals - Asian steak salad. The recipe that we found calls for bottled salad dressing, but I make my own - then I can control the sugar (we use Splenda) and salt in the dressing (and the rest of the dish). The great thing about this meal is that it's quick and easy and only one bowl. We also buy bagged lettuce and shredded carrots - this cuts back on the time for chopping and makes this meal even quicker.
Asian Steak Salad
1 lb beef strips for stirfry
1 package Oriental-flavor ramen noodle mix
1/2 cup Asian marinade and dressing (see recipe below)
1 bag (10 oz) romaine and leaf lettuce mix
4 oz fresh snow pea pods (I chop these into thin strips)
1/2 cup matchstick-cut carrots
1. Heat 12-inch nonstick skillet over medium-high heat. Add beef; sprinkle with 1 tsp seasoning mix from soup mix (discard the remaining mix). Cook beef 4-5 minutes, stirring occasionally, until brown. Stir in 1 Tbsp of the dressing.
2. Break block of noodles from soup mix into small pieces. In large bowl, mix noodles, lettuce, pea pods, carrots (and other veggies if you are so inclined - cucumbers, radishes, bell pepper). Add dressing to taste - toss until well coated.
3. Divide mixture among individual serving plates. Top with beef strips.
Asian dressing
1/4 cup seasoned rice vinegar
1/4 cup canola oil
2 Tbsp sesame oil
2 Tbsp reduced sodium soy sauce
up to 2 Tbsp Splenda (or sugar) - the recipe calls for 2 Tbsp, but I find 1 Tbsp sufficient
1/4 tsp salt
1/4 tsp pepper
Combine ingredients and mix well.
Tuesday, December 6, 2011
Turkey Chili
This is a great chili recipe, and a reminder that many of the things that we used to do with beef can be done with turkey or chicken (which are both much much lower in fat). This recipe is tasty and can be made as spicy or mild as you want. This week, I browned the onions and the meat last night, and measured out the spices, did the other chopping and got everything piled into one corner of the fridge so that this morning, I just dumped everything into the slow cooker. This chili can be made in about 45 minutes, or, to let the flavors develop more, in the slow cooker. I love this version. And, again, we just finished off the meal with a green salad, some low-fat shredded cheddar, and some low-fat sour cream (well, for me - not for Robert).
From DH:
Turkey Chili
1/2 Tbsp canola oil
1/2 cup chopped onion (red or yellow)
2 medium garlic cloves, minced
1 tsp cumin
1 tsp dried oregano, crumbled
(to taste) chopped jalapeno, anaheim peppers, poblano peppers, etc.
1/2 tsp crushed red pepper flakes
1 lb lean ground turkey breast
14.5-ounce can no-salt-added diced tomato
8-oz can no-salt-added tomato sauce
1 cup low-fat low-sodium chicken broth
15-oz can no-salt-added kidney beans, drained and rinsed
1. In a medium nonstick saucepan heat the oil over medium heat. Cook the onion and garlic for about 2 minutes, or until tender-crisp.
2. Stir in the cumin, oregano, chopped pepper, and red pepper flakes. Cook for 1 minute, stirring constantly.
3. Increase the heat to medium high. Stir in the turkey. Cook for 2-4 minutes, or until browned on the outside, stirring frequently.
4. Stir in the remaining ingredients. Bring to a boil, still over medium-high heat. Reduce the heat and simmer, partially covered, for 30 minutes, or until the liquid has reduced by about one-third.
Slow-cooker version:
Brown the onions, garlic, and turkey. Place all ingredients except kidney beans in the slow cooker, on low, for 7-8 hours. About 45 minutes before serving, rinse the kidney beans and add to the slow-cooker (earlier if you like your beans a little squishier).
From DH:
Turkey Chili
1/2 Tbsp canola oil
1/2 cup chopped onion (red or yellow)
2 medium garlic cloves, minced
1 tsp cumin
1 tsp dried oregano, crumbled
(to taste) chopped jalapeno, anaheim peppers, poblano peppers, etc.
1/2 tsp crushed red pepper flakes
1 lb lean ground turkey breast
14.5-ounce can no-salt-added diced tomato
8-oz can no-salt-added tomato sauce
1 cup low-fat low-sodium chicken broth
15-oz can no-salt-added kidney beans, drained and rinsed
1. In a medium nonstick saucepan heat the oil over medium heat. Cook the onion and garlic for about 2 minutes, or until tender-crisp.
2. Stir in the cumin, oregano, chopped pepper, and red pepper flakes. Cook for 1 minute, stirring constantly.
3. Increase the heat to medium high. Stir in the turkey. Cook for 2-4 minutes, or until browned on the outside, stirring frequently.
4. Stir in the remaining ingredients. Bring to a boil, still over medium-high heat. Reduce the heat and simmer, partially covered, for 30 minutes, or until the liquid has reduced by about one-third.
Slow-cooker version:
Brown the onions, garlic, and turkey. Place all ingredients except kidney beans in the slow cooker, on low, for 7-8 hours. About 45 minutes before serving, rinse the kidney beans and add to the slow-cooker (earlier if you like your beans a little squishier).
Breakfast for Dinner
Monday night we had breakfast for dinner - and it helped us get rid of some of the veggies that were in the fridge! Ham and broccoli frittata, canadian bacon, bagel flats, and green salad. An easy meal and the frittata makes me realize that we can have quiche-like food (which I love) just without the crust. Frittata has become one of my favorite ways to get protein and have something different for breakfast (or dinner).
This is also from DH:
Ham and Broccoli Frittata
Vegetable oil spray
2 cups frozen fat-free potatoes O'Brien, thawed (you can thaw these in cold water quickly)
4 ounces small broccoli florets (about 3/4 cup)
1/2 cup egg substitute
3 eggs (of course, you can use the equivalent egg white substitute)
6-oz lower sodium, low-fat ham, cubed (I buy this already cubed)
1/4 cup fat-free milk
1/4 tsp pepper
1. Preheat oven to 400 degrees.
2. Heat a 10-inch nonstick ovenproof skillet over medium heat. Remove from the heat and lightly spray with the vegetable oil spray. Put the potatoes in the skillet. Cook for 4-5 minutes or until golden brown, stirring occasionally.
3. Meanwhile, rinse the broccoli in cold water; drain but do not dry. Put the broccoli in a microwave-safe bowl. Cook, covered, on 100 percent power for 2-4 minutes or until tender-crisp. Drain. (Or you can use a steamer for this and steam for about 5 minutes). Stir the broccoli into the potatoes.
4. In a medium bowl, whisk together the eggs and egg substitute. Whisk in the ham, milk, and pepper. Pour the mixture over the potatoes and broccoli. Stir well.
5. Bake, uncovered, for 15-18 minutes, or until the eggs are set (they don't jiggle when gently shaken).
6. To serve, cut the frittata into wedges.
Serve with a green salad and this is a great light meal!
This is also from DH:
Ham and Broccoli Frittata
Vegetable oil spray
2 cups frozen fat-free potatoes O'Brien, thawed (you can thaw these in cold water quickly)
4 ounces small broccoli florets (about 3/4 cup)
1/2 cup egg substitute
3 eggs (of course, you can use the equivalent egg white substitute)
6-oz lower sodium, low-fat ham, cubed (I buy this already cubed)
1/4 cup fat-free milk
1/4 tsp pepper
1. Preheat oven to 400 degrees.
2. Heat a 10-inch nonstick ovenproof skillet over medium heat. Remove from the heat and lightly spray with the vegetable oil spray. Put the potatoes in the skillet. Cook for 4-5 minutes or until golden brown, stirring occasionally.
3. Meanwhile, rinse the broccoli in cold water; drain but do not dry. Put the broccoli in a microwave-safe bowl. Cook, covered, on 100 percent power for 2-4 minutes or until tender-crisp. Drain. (Or you can use a steamer for this and steam for about 5 minutes). Stir the broccoli into the potatoes.
4. In a medium bowl, whisk together the eggs and egg substitute. Whisk in the ham, milk, and pepper. Pour the mixture over the potatoes and broccoli. Stir well.
5. Bake, uncovered, for 15-18 minutes, or until the eggs are set (they don't jiggle when gently shaken).
6. To serve, cut the frittata into wedges.
Serve with a green salad and this is a great light meal!
Slow cooker pot roast
How do we manage to cook healthy meals? Once or twice per week we use the slow cooker. I love doing this one weekend day - that way if we are out doing something fun, there is still a great meal waiting for us when we get back. And if we don't go anywhere, then it lets us have a lazy relaxed day. Our Sunday meal this week was pot roast, baked zucchini, and salad. The pot roast is actually a great weekday meal, because it only takes about 5 minutes to get things prepped and into the slow cooker.
Both recipes from DH.
Slow-cooker Mediterranean Pot Roast
3 medium garlic cloves, minced
2 tsp dried basil, crumbled
1 tsp dried oregano, crumbled
1/2 tsp salt
1/4 tsp crushed red pepper flakes
2.5 lb boneless top round steak or boneless chuck roast, all visible fat discarded
28-oz can crushed tomatoes
1. Sprinkle the garlic, basil, oregano, salt, and red pepper flakes over both sides of the meat.
2. Pour 1 cup crushed tomatoes into the slow cooker. Place the meat on the sauce. Pour another 1/2 cup of sauce over the meat. Cook on low for 7-8 hours, or until meat is fork tender. Transfer the meat to a cutting board. Cover loosely with aluminum foil. To serve, thinly slice the meat against the grain and top with some sauce.
(Serving suggestion - we don't do pasta, but this sauce would be great over whole wheat pasta.)
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Mediterranean Zucchini
2 medium zucchini, trimmed and cut in half lengthwise
2 tsp olive oil
1/2 tsp grated lemon zest
1/2 tsp dried basil, crumbled
1/2 tsp driend oregano, crumbled
1/8 tsp crushed red pepper flakes
1/8 tsp salt
2 Tbsp shredded Parmesan cheese
1. Preheat oven to 400 degrees
2. Place the zucchini with the cut side up on a baking sheet. Drizzle 1/2 tsp of oil over each half.
3. In a small bowl, stir together the remaining ingredients except the Parmesan. Sprinkle over the zucchini.
4. Bake for 20 minutes or just until tender. Remove from oven.
5. Sprinkle with the Parmesan. Let stand for 5 minutes before serving.
YUMMY!!!!!!
Both recipes from DH.
Slow-cooker Mediterranean Pot Roast
3 medium garlic cloves, minced
2 tsp dried basil, crumbled
1 tsp dried oregano, crumbled
1/2 tsp salt
1/4 tsp crushed red pepper flakes
2.5 lb boneless top round steak or boneless chuck roast, all visible fat discarded
28-oz can crushed tomatoes
1. Sprinkle the garlic, basil, oregano, salt, and red pepper flakes over both sides of the meat.
2. Pour 1 cup crushed tomatoes into the slow cooker. Place the meat on the sauce. Pour another 1/2 cup of sauce over the meat. Cook on low for 7-8 hours, or until meat is fork tender. Transfer the meat to a cutting board. Cover loosely with aluminum foil. To serve, thinly slice the meat against the grain and top with some sauce.
(Serving suggestion - we don't do pasta, but this sauce would be great over whole wheat pasta.)
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Mediterranean Zucchini
2 medium zucchini, trimmed and cut in half lengthwise
2 tsp olive oil
1/2 tsp grated lemon zest
1/2 tsp dried basil, crumbled
1/2 tsp driend oregano, crumbled
1/8 tsp crushed red pepper flakes
1/8 tsp salt
2 Tbsp shredded Parmesan cheese
1. Preheat oven to 400 degrees
2. Place the zucchini with the cut side up on a baking sheet. Drizzle 1/2 tsp of oil over each half.
3. In a small bowl, stir together the remaining ingredients except the Parmesan. Sprinkle over the zucchini.
4. Bake for 20 minutes or just until tender. Remove from oven.
5. Sprinkle with the Parmesan. Let stand for 5 minutes before serving.
YUMMY!!!!!!
Saturday, December 3, 2011
Low-fat low-carb Chicken Cordon Bleu
Tonight's dinner was easy, and really funny - we keep a stash of frozen, ready to cook, Chicken Cordon Bleu in the freezer from Sam's Club. I didn't realize until I had made the dish that this is essentially the same - but lower in carb and I know exactly what's in it!
From DH:
Cheese-Filled Oven-Fried Chicken
vegetable oil spray
4 boneless skinless chicken breast halves
1/3 cup panko bread crumbs
1 tsp dried basil
1/2 tsp dried oregano
1/4 tsp paprika
1/2 medium lemon (times 2)
another 1/2 tsp dried basil
another 1/4 tsp dried oregano
4 part-skim mozzarella cheese sticks (string cheese)
1/8 tsp salt
1. Preheat the oven to 400 degrees. Lightly spray a nonstick baking sheet with vegetable oil spray.
2. Place the chicken breasts with the smooth side up between two pieces of plastic wrap. Lightly flatten the breasts to a thickness of 1/4 inch, being careful not to tear the meat.
3. Mix the bread crumbs, 1 tsp basil, 1/2 tsp oregano, and the paprika together. Set aside.
4. To assemble, put the chicken on the baking sheet. Squeeze the juice of half a lemon over the chicken. Sprinkle with the remaining 1/2 tsp basil and 1/4 tsp oregano. Place a cheese stick at one edge of each piece of chicken. Roll up jelly-roll fashion. Place with the seam side down on the baking sheet, leaving about 1/2 inch between the rolls.
5. Squeeze the juice from the remaining lemon half over the rolls. Sprinkle with the breadcrumb mixture and salt. Lightly spray with vegetable spray (this helps it brown).
6. Bake for 20-25 minutes or until the chicken is no longer pink in the center.
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Next time I might roll a slice of ham in with the cheese. I really like the flavor from the lemon and the extra seasoning from adding the herbs to the interior of the roll as well as in the breadcrumbs. This was really easy - dinner was on the table in about 30 minutes - but I did stop to filet the chicken breasts earlier in the day. It was crunchy, but with the nice melty cheese. Definitely a do-again recipe.
We finished this meal with some leftover veggies and a salad from a bag.
From DH:
Cheese-Filled Oven-Fried Chicken
vegetable oil spray
4 boneless skinless chicken breast halves
1/3 cup panko bread crumbs
1 tsp dried basil
1/2 tsp dried oregano
1/4 tsp paprika
1/2 medium lemon (times 2)
another 1/2 tsp dried basil
another 1/4 tsp dried oregano
4 part-skim mozzarella cheese sticks (string cheese)
1/8 tsp salt
1. Preheat the oven to 400 degrees. Lightly spray a nonstick baking sheet with vegetable oil spray.
2. Place the chicken breasts with the smooth side up between two pieces of plastic wrap. Lightly flatten the breasts to a thickness of 1/4 inch, being careful not to tear the meat.
3. Mix the bread crumbs, 1 tsp basil, 1/2 tsp oregano, and the paprika together. Set aside.
4. To assemble, put the chicken on the baking sheet. Squeeze the juice of half a lemon over the chicken. Sprinkle with the remaining 1/2 tsp basil and 1/4 tsp oregano. Place a cheese stick at one edge of each piece of chicken. Roll up jelly-roll fashion. Place with the seam side down on the baking sheet, leaving about 1/2 inch between the rolls.
5. Squeeze the juice from the remaining lemon half over the rolls. Sprinkle with the breadcrumb mixture and salt. Lightly spray with vegetable spray (this helps it brown).
6. Bake for 20-25 minutes or until the chicken is no longer pink in the center.
____________________________________________________________
Next time I might roll a slice of ham in with the cheese. I really like the flavor from the lemon and the extra seasoning from adding the herbs to the interior of the roll as well as in the breadcrumbs. This was really easy - dinner was on the table in about 30 minutes - but I did stop to filet the chicken breasts earlier in the day. It was crunchy, but with the nice melty cheese. Definitely a do-again recipe.
We finished this meal with some leftover veggies and a salad from a bag.
Friday, December 2, 2011
Pan-Asian Dinner
One of the things that we have eliminated from our diets is pasta and noodles. Even whole wheat pasta seems to affect Robert's blood sugar strongly. I missed it for a while (ravioli and other pasta was a pretty common meal for us last spring, before Robert's heart attack). What I've realized is that I don't really miss having Italian food, but I do miss Asian noodle dishes (and I splurge on these when we are eating out). We discovered a couple of weeks ago tofu noodles - they are low carb and not made from any wheat products, so are fine on our diet. They are in the refrigerated section at the grocery store, and easy to prepare - you do want to rinse them well and then boil them for just a couple of minutes to "remove the odor," but then they are easy to use and maintain good texture. We have used them for Asian noodle salad, and, tonight, for veggie lo mein.
Tonight was an ambitious menu: veggie lo mein, Asian broccoli with pecans, Asian slaw, Oven-fried chicken chunks with peanut sauce, and stir-fried shrimp.
The veggie lo mein was completely improvised and so I can't say much about it - get your favorite veggies (we used green beans, carrots, red onion, garlic, and snap peas) and chop them up. Prep the tofu noodles as mentioned above. Cook the veggies until tender crisp, stir in the noodles, add your favorite sauce and there you go.
The following is from Betty Crocker 30 minute meals for diabetes (BC):
Oven-fried Chicken Chunks with Peanut Sauce
Chicken:
1.5 cups corn flakes cereal, crushed
1/2 cup wheat flour
1/2 tsp paprika
1/4 tsp salt
1/4 tsp pepper
1 lb boneless skinless chicken breasts or thighs, trimmed of fat and cut into 1 in pieces
Cooking spray
Sauce:
1/2 cup plain fat-free yogurt
1/4 cup peanut butter
1/2 cup skim milk
1 Tbsp soy sauce
1/8 tsp cayenne or crushed red pepper
(About the sauce - I used only 1/4 cup of milk, and the sauce was still too thin for my taste, and so I will skip the milk entirely next time.)
1. Heat oven to 400 degrees. Line a cookie sheet with aluminum foil. In a 2 quart resealable food-storage plastic bag, mix cereal, flour, paprika, salt, and pepper. Shake about 6 chicken pieces at a time in a bag until coated. Shake off any extra crumbs; place chicken pieces on cookie sheet. Spray with cooking spray.
2. Bake uncovered 20-25 minutes or until coating is crisp and juice of chicken is clear when center of thickest part is cut.
3. Meanwhile, in a 10 inch nonstick skillet, mix sauce ingredients. Cook over medium heat 3-4 minutes, stirring occasionally, until mixture begins to thicken. Serve sauce with chicken.
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From the same cookbook:
Asian Tossed Salad
3 cups shredded Romaine lettuce
1.5 cups coleslaw mix (cabbage and carrots)
1 cup fresh sugar snap peas, trimmed
1/2 cup shredded carrots
1/4 cup very thinly sliced red onion
1/4 cup mayonnaise
1/4 cup Chinese chicken salad dressing (or soy ginger dressing)
2 Tbsp slivered almonds
In large bowl, mix all salad ingredients. In a small bowl, combine the mayo and salad dressing. Toss with the salad ingredients. Sprinkle with almonds.
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The following recipe are from Diabetes and Heart Healthy Cookbook (DH):
Asian Broccoli with Pecans
2 Tbsp pecan chips
10 oz fresh or frozen broccoli florets
1 Tbsp sugar (or sugar substitute)
1 Tbsp light soy sauce
1 Tbsp balsamic vinegar
1/2 tsp grated peeled gingerroot (or 1/4 tsp ground ginger)
1/8 tsp crushed red pepper flakes
1. Steam broccoli for 5 minutes or until tender crisp.
2. Meanwhile in a small bowl stir together the remaining ingredients.
3. To serve, arrange the broccoli on a platter. Spoon the sauce mixture over the broccoli. Sprinkle with pecans.
Tonight was an ambitious menu: veggie lo mein, Asian broccoli with pecans, Asian slaw, Oven-fried chicken chunks with peanut sauce, and stir-fried shrimp.
The veggie lo mein was completely improvised and so I can't say much about it - get your favorite veggies (we used green beans, carrots, red onion, garlic, and snap peas) and chop them up. Prep the tofu noodles as mentioned above. Cook the veggies until tender crisp, stir in the noodles, add your favorite sauce and there you go.
The following is from Betty Crocker 30 minute meals for diabetes (BC):
Oven-fried Chicken Chunks with Peanut Sauce
Chicken:
1.5 cups corn flakes cereal, crushed
1/2 cup wheat flour
1/2 tsp paprika
1/4 tsp salt
1/4 tsp pepper
1 lb boneless skinless chicken breasts or thighs, trimmed of fat and cut into 1 in pieces
Cooking spray
Sauce:
1/2 cup plain fat-free yogurt
1/4 cup peanut butter
1/2 cup skim milk
1 Tbsp soy sauce
1/8 tsp cayenne or crushed red pepper
(About the sauce - I used only 1/4 cup of milk, and the sauce was still too thin for my taste, and so I will skip the milk entirely next time.)
1. Heat oven to 400 degrees. Line a cookie sheet with aluminum foil. In a 2 quart resealable food-storage plastic bag, mix cereal, flour, paprika, salt, and pepper. Shake about 6 chicken pieces at a time in a bag until coated. Shake off any extra crumbs; place chicken pieces on cookie sheet. Spray with cooking spray.
2. Bake uncovered 20-25 minutes or until coating is crisp and juice of chicken is clear when center of thickest part is cut.
3. Meanwhile, in a 10 inch nonstick skillet, mix sauce ingredients. Cook over medium heat 3-4 minutes, stirring occasionally, until mixture begins to thicken. Serve sauce with chicken.
________________________________________________________
From the same cookbook:
Asian Tossed Salad
3 cups shredded Romaine lettuce
1.5 cups coleslaw mix (cabbage and carrots)
1 cup fresh sugar snap peas, trimmed
1/2 cup shredded carrots
1/4 cup very thinly sliced red onion
1/4 cup mayonnaise
1/4 cup Chinese chicken salad dressing (or soy ginger dressing)
2 Tbsp slivered almonds
In large bowl, mix all salad ingredients. In a small bowl, combine the mayo and salad dressing. Toss with the salad ingredients. Sprinkle with almonds.
________________________________________________________
The following recipe are from Diabetes and Heart Healthy Cookbook (DH):
Asian Broccoli with Pecans
2 Tbsp pecan chips
10 oz fresh or frozen broccoli florets
1 Tbsp sugar (or sugar substitute)
1 Tbsp light soy sauce
1 Tbsp balsamic vinegar
1/2 tsp grated peeled gingerroot (or 1/4 tsp ground ginger)
1/8 tsp crushed red pepper flakes
1. Steam broccoli for 5 minutes or until tender crisp.
2. Meanwhile in a small bowl stir together the remaining ingredients.
3. To serve, arrange the broccoli on a platter. Spoon the sauce mixture over the broccoli. Sprinkle with pecans.
Easy fish
As I've already mentioned, I'm not much of a fan of fish. But I am learning, and this is a good recipe - easy and covers up the fishy taste that I don't really like. Recipe from Diabetes and Heart Healthy Cookbook - this book has lots of good from-scratch recipes that aren't very difficult.
Baked Fish Fillets with Thyme-Dijon Topping
Vegetable oil spray
4 mild fish fillets, about 4 oz each (we use tilapia or flounder)
3 Tbsp light tub butter or margarine
2 Tbsp finely snipped fresh parsley
1 tsp Dijon mustard
1/4 tsp dried thyme, crumbled
1/4 tsp red hot-pepper sauce
1/8 tsp salt
Preheat oven to 350 degrees. Lightly spray a nonstick baking sheet with vegetable oil spray. Rinse the fish and pat dry with paper towels. Place fish on the baking sheet.
Bake for 18-20 minutes or until fish flakes easily with a fork.
Meanwhile in a small bowl, stir together the remaining ingredients.
To serve, place the fish on a platter. Spoon the margarine mixture over the fish. Spread to coat the surface.
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There is another recipe in that same book for pan-friend catfish with fresh veggie relish. I decided to make the mustard sauce for the tilapia, but the veggie relish is a nice accompaniment for fish, and so we had that also:
Fresh Veggie Relish
Combine the following:
1 medium red bell pepper, very finely chopped
1 cup very finely chopped carrots
2 Tbsp very finely chopped red onion
2 Tbsp lemon juice
1/2 Tbsp sugar (or sugar substitute)
3/4 tsp grated peeled gingerroot (or 1/4 tsp ground ginger)
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We added a salad (from a bag) and green beans and had a meal.
We tend to buy our veggies in large amounts, and then have variations on those veggies (different sauce, steamed vs. roasted, etc) for much of the week. This week, it has been green beans and broccoli. I'm ready to move on to another veggie, but we are trying to finish these first.
Baked Fish Fillets with Thyme-Dijon Topping
Vegetable oil spray
4 mild fish fillets, about 4 oz each (we use tilapia or flounder)
3 Tbsp light tub butter or margarine
2 Tbsp finely snipped fresh parsley
1 tsp Dijon mustard
1/4 tsp dried thyme, crumbled
1/4 tsp red hot-pepper sauce
1/8 tsp salt
Preheat oven to 350 degrees. Lightly spray a nonstick baking sheet with vegetable oil spray. Rinse the fish and pat dry with paper towels. Place fish on the baking sheet.
Bake for 18-20 minutes or until fish flakes easily with a fork.
Meanwhile in a small bowl, stir together the remaining ingredients.
To serve, place the fish on a platter. Spoon the margarine mixture over the fish. Spread to coat the surface.
_____________________________________
There is another recipe in that same book for pan-friend catfish with fresh veggie relish. I decided to make the mustard sauce for the tilapia, but the veggie relish is a nice accompaniment for fish, and so we had that also:
Fresh Veggie Relish
Combine the following:
1 medium red bell pepper, very finely chopped
1 cup very finely chopped carrots
2 Tbsp very finely chopped red onion
2 Tbsp lemon juice
1/2 Tbsp sugar (or sugar substitute)
3/4 tsp grated peeled gingerroot (or 1/4 tsp ground ginger)
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We added a salad (from a bag) and green beans and had a meal.
We tend to buy our veggies in large amounts, and then have variations on those veggies (different sauce, steamed vs. roasted, etc) for much of the week. This week, it has been green beans and broccoli. I'm ready to move on to another veggie, but we are trying to finish these first.
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