DIET RECIPES ONLY

POT-ROAST-STYLE STEAK WITH TOMATOES Serves 4; 3 ounces per serving

1 1/2 teaspoons extra-virgin olive oil 1 pound sirloin or lean steak of choice, all visible fat removed, cut into serving-size pieces 2 cloves garlic, crushed or minced 2 Italian plum tomatoes, chopped 1 teaspoon fresh lemon juice 1/4 teaspoon dried oregano, crumbled Black pepper to taste Pinch of salt Heat the oil in a large skillet over medium heat and sear the steaks until desired doneness, about 10 minutes for rare. Transfer the meat to a serving platter and cover with foil or a lid to keep warm. Set aside. Add the garlic to the skillet and sauté over low heat until golden, about 2 minutes, being careful not to burn it. Add the rest of the ingredients except the meat. Cook over medium heat until the tomatoes are tender but still have texture, about 5 minutes. Return the meat to the skillet, along with any juices, and cook gently for a few minutes to combine flavors. Transfer meat and sauce to the platter and serve immediately. Cook's Tip: Keep in mind that the meat will continue to cook slightly both when covered on the platter and when returned to the sauce. If you like your steak on the pink side, you might want to undercook it a bit to ensure desired doneness.

Calories: 157 Protein: 23 g Carbohydrates: 3 g Total Fat: 5 g Saturated Fat: 1 g Polyunsaturated Fat: 0 g Monounsaturated Fat: 3 g Cholesterol: 60 mg Sodium: 49 mg

SEVEN-SPICE CHICKEN Serves 4; 1/4 chicken per serving

One 2 1/2- to 3-pound whole chicken 1 teaspoon garlic powder 1/2 teaspoon ground cumin 1/2 teaspoon ground ginger 1/4 teaspoon salt 1/4 teaspoon ground turmeric 1/4 teaspoon paprika 1/4 teaspoon ground cinnamon Preheat oven to 375º F. Rinse chicken and pat dry. Remove giblets and neck and save for other use or discard. Twist wings under back. Place chicken, breast side up, on a rack in a shallow roasting pan. In a small bowl, stir together remaining ingredients. Set aside. Using your fingers and beginning at the neck of the chicken, gently separate the skin from the body across the breast and down the legs. Do not separate the skin near the tail. Reach under the skin and rub the spice mixture over the flesh of the chicken. If necessary, secure any loose skin to the chicken with toothpicks. Roast in oven 1 to 1 1/4 hours, or until chicken is tender and no longer pink and drumsticks move easily in their sockets. Before serving, remove skin from chicken, leaving the spice mixture on the meat.

Calories: 202 kcal Protein: 32 g Carbohydrates: 1 g Total Fat: 7 g Saturated Fat: 2 g Polyunsaturated Fat: 2 g Monounsaturated Fat: 2 g Cholesterol: 90 mg Sodium: 219 mg


http://www.deliciousdecisions.org/cb/rec.html

 

Broccoli Casserole
Broccoli Casserole

Number of Servings: 12 Serving Size: 1/2 cup
Ingredients
Name Measure Weight
12 oz. pkg frozen chopped broccoli, defrosted 2 ea ---
egg substitute 1/2 cup ---
10-oz. can low-fat crem of celery soup 1 ea ---
medium onion, chopped 1 ea ---
clove garlic, minced 1 Tbsp ---
pepper 1/4 tsp ---
low-calorie margarine 2 tsp ---
8-oz. stuffing mix 1 ea ---
shredded reduced-fat cheddar cheese --- 4 oz
Preparation Instructions
1 Heat the oven to 350 degrees F. Spray a baking dish with nonstick cooking spray and place the broccoli in the dish. Mix the egg, soup, onion, garlic, and pepper together and pour over the broccoli.
2 Melt the margarine and stir it into the stuffing mix. Pour the stuffing over the broccoli, spread evenly, and sprinkle the cheese on top. Bake for 35 minutes. Let stand for 10 minutes before serving.


Exchanges Per Serving 1 Starch 1 Vegetable 1 Saturated Fat Nutrition Information Amount per serving Calories 150 Calories From Fat 35 Total Fat 4 g Saturated Fat 2 g Cholestrol 8 mg Sodium 560 mg Total Carbohydrate 21 g Dietary Fiber 3 g Sugars 3 g Protein 8 g


Eggplant Ricotta Bake
I call this "eggplant for people who think they don't like eggplant". This recipe can easily be halved if you want to be very cautious the first time you make it. It's just as delicious with soy mozzarella.

Number of Servings: 12 Serving Size: 1 cup
Ingredients
Name Measure Weight
eggplant 3 ea ---
chopped onion 1 1/2 cups ---
clove garlic, minced 1 1/2 tsp ---
low-fat ricotta cheese 2 cups ---
mozzarella cheese, part skim, grated 1 1/2 cups ---
wheat germ 3/4 cup ---
oregano 1 tsp ---
basil 1 tsp ---
large fresh tomatoes, sliced 3 ea ---
Preparation Instructions
1 Spray cookie sheet with nonstick cooking spray. Slice the eggplant into 1/3-inch circles. Place on cookie sheet. Put a few grains of salt on each slice.
2 Bake for 15 minutes at 350 degrees F. Saute onions and garlic until soft. Combine the cheeses.
3 Combine wheat germ and spices. Coat a large baking pan with nonstick cooking spray. Layer ingredients this way: eggplant, wheat germ, cheese, tomato, eggplant, tomato, wheat germ. Cover pan. Bake at 350 degrees F for 30 minutes.
4 Uncover and bake 5 minutes. Serve warm. Reheats beautifully in the microwave oven.


Exchanges Per Serving 1-1/2 Lean Meat 2 Vegetable Nutrition Information Amount per serving Calories 148 Calories From Fat 36 Total Fat 4 g Saturated Fat 2 g Cholestrol 8 mg Sodium 81 mg Total Carbohydrate 14 g Dietary Fiber 3 g Sugars Protein 14 g

Ratatouille
Eggplant, onion,tomatoes, and peppers are traditional ingredients in ratatouille, but don't be afraid to improvise and add summer squash, scallions, red bell peppers, or other vegetables as desired. Just be sure to include the appropriate exchanges or carbohydrate counts for any substitutions. Essentially a vegetable stew, ratatouille is probably one of the most versatile dishes around: serve it hot, cold or at room temperature and use it as a side dish, main dish, or appetizer with bread or crackers.

Number of Servings: 6 Serving Size: 2/3 cups
Ingredients
Name Measure Weight
olive oil 2 Tbsp ---
onion thinly sliced 1 ea ---
clove garlic, minced 2 ea ---
eggplant, peeled and diced 1 ea ---
zucchini, thinly sliced 2 ea ---
green bell pepper, diced 3/4 cup ---
chopped tomatos 2 ea ---
basil 2 Tbsp ---
freshly ground pepper 1/4 tsp ---
capers drained (optional) 1 Tbsp ---
Preparation Instructions
1 Heat the oil in a large nonstick skillet. Add the onion and garlic; stir-fry over medium-high heat about 2 minutes.
2 Add the eggplant and stir-fry about 2 minutes. Add the zucchini, green pepper, and tomatoes; stir-fry 3 minutes more.
3 Add the basil, salt and pepper. Cover and simmer 30 minutes over low heat.
4 Uncover, stir gently, and simmer 10 minutes more. Add the drained capers. Serve hot or chilled.


Exchanges Per Serving 2 Vegetable 1 Fat monounsaturated Nutrition Information Amount per serving Calories 91 Calories From Fat 44 Total Fat 5 g Saturated Fat 1 g Cholestrol 0 mg Sodium 203 mg Total Carbohydrate 12 g Dietary Fiber 3 g Sugars 7 g Protein 2 g

 

Mexican Chicken Salad.
This recipe is sponsored, and provided by Kraft® <http://www.kraft.com>. Preparation time: 30 minutes, Total time: 30 minutes Take a Shortcut: Substitute 2 pkg. (6 oz. each) Louis Rich Oven Roasted Chicken Breast Cuts for fresh chicken.

Number of Servings: 6 Serving Size: 1/6th of recipe
Ingredients
Name Measure Weight
Kraft Mayo Fat Free Mayonnaise Dressing 1/2 cup ---
Taco Bell Home Originals Picante Sauce 1/4 cup ---
clove garlic, minced 1 ea ---
chili powder 1 tsp ---
chopped cooked chicken 3 cups ---
chopped tomato 1 cup ---
Kraft 2% Milk Shredded Reduced Fat Cheddar Cheese 1/2 cup ---
chopped onion 1/2 cup ---
green pepper strips 1/2 cup ---
Preparation Instructions
1 Mix mayo, picante sauce, garlic and chili powder in large bowl.
2 Add remaining ingredients; mix lightly. Serve with warm flour tortillas, if desired.


Exchanges Per Serving 1 Vegetable 3 Lean Meat Nutrition Information Amount per serving Calories 180 Calories From Fat 45 Total Fat 5 g Saturated Fat 2 g Cholestrol 65 mg Sodium 360 mg Total Carbohydrate 7 g Dietary Fiber 2 g Sugars 4 g Protein 25 g

 

Tex-Mex Pork Chops
This is a quick, one-skillet dish with an ole'touch!

Number of Servings: 6 Serving Size: 3 oz.
Ingredients
Name Measure Weight
olive oil 2 tsp ---
boneless pork loin chops 6 ea 5 oz
salsa 1 1/2 cup ---
diced green chilies 1 can 4 oz
ground cumin 1/2 tsp ---
Preparation Instructions
1 Heat the oil in a skillet over medium-high heat. Add the pork chops and saute for about 3 minutes on each side. Add the remaining ingredients. Lower the heat, cover, and simmer for 10 minutes.


Exchanges Per Serving 3 Lean meat Nutrition Information Amount per serving Calories 168 Calories From Fat 70 Total Fat 8 g Saturated Fat 2 g Cholestrol 52 mg Sodium 279 mg Total Carbohydrate 4 g Dietary Fiber 1 g Sugars 2 g Protein 19 g
http://vgs.diabetes.org/recipe/index.jsp

 

Curried Shrimp
Curry sauce adds a warm, spicy flavor to shrimp; it tastes creamy without adding a lot of fat. Serve over fragrant basmati or jasmati rice.

Number of Servings: 4 Serving Size: 1 cup
Ingredients
Name Measure Weight
margarine 2 Tbsp ---
onion powder 1/4 cup ---
garlic clove, minced 1 ea ---
fat-free milk 1 cup ---
all-purpose flour 2 Tbsp ---
salt 1/2 tsp ---
curry powder 1/2 tsp ---
fresh ground black pepper 1/8 tsp ---
shrimp, peeled and deveined --- 1 lb
Preparation Instructions
1 Melt the margarine in a medium nonstick saucepan over medium heat. Saute the onion and garlic until soft, about 5 minutes. Stir in the milk, flour, salt, curry powder, and pepper. Whisk and simmer until the sauce is thickened, about 5 minutes. Set aside.
2 Bring a pot of water to a boil; drop in the shrimp and return to a boil. Reduce the heat; simmer for 4 minutes, or until the shrimp turns pink and are just cooked through ( do not overcook). Drain well.
3 Stir the shrimp into the curry sauce; heat thoroughly. Taste and add more curry powder or pepper if desired.


Exchanges Per Serving 1/2 Starch 2 Meat Lean Nutrition Information Amount per serving Calories 154 Calories From Fat 59 Total Fat 7 g Saturated Fat 1 g Cholestrol 122 mg Sodium 528 mg Total Carbohydrate 7 g Dietary Fiber 0 g Sugars 4 g Protein 16 g

Lime-Grilled Fish with Fresh Salsa
Lime-grilled fish is a taste straight from sunny Mexico, and perfect for a backyard summer barbecue.

Number of Servings: 4 Serving Size: 1 fillet plus 1/4 cup salsa
Ingredients
Name Measure Weight
olive oil 1 Tbsp ---
Lime Juice 1 Tbsp ---
firm fish fillets such as, orange roughy or red snapper (1 pound total) thawed if frozen 4 ea ---
salsa 1 cup ---
lime cut into 4 slices 1/2 ea ---
Preparation Instructions
1 Prepare a charcoal grill, or preheat the broiler and prepare the broiler pan with nonstick pan spray.
2 Combine the oil and lime juice; brush over the fish. Grill or broil 4 to 5 inches from the heat source until the fish is opaque, about 6 minutes (depending on the thickness of the fish). Serve immediately, topped with salsa and fresh lime slices.


Exchanges Per Serving 1 Vegetable 3 Meat Very Lean 1/2 Fat monounsaturated Nutrition Information Amount per serving Calories 164 Calories From Fat 46 Total Fat 5 g Saturated Fat 1 g Cholestrol 42 mg Sodium 356 mg Total Carbohydrate 5 g Dietary Fiber 1 g Sugars 3 g Protein 24 g

 

Corn Pudding
Corn Pudding

Number of Servings: 8 Serving Size: 1/2 cup
Ingredients
Name Measure Weight
fresh grated corn kernels( about 12 ears) 2 cups ---
all-purpose flour 1 Tbsp ---
sugar 1 Tbsp ---
salt 1 tsp ---
pepper 1/4 tsp ---
egg substitute 1 cup ---
evaporated skim milk 1 cup ---
low-calorie margarine 1 Tbsp ---
Preparation Instructions
1 Grate the corn from the ears into a large bowl. Add the flour, sugar, salt and pepper to the corn and stir.
2 Heat the oven to 325 degrees F. In a separate bowl, beat the egg substitute and milk for 3 minutes and add to the corn mixture.
3 Pour the pudding into a nonstick loaf pan and place in the oven in a hot water bath. Bake for 30 minutes or until the pudding is firm to the touch.


Exchanges Per Serving 1 Starch Nutrition Information Amount per serving Calories 103 Calories From Fat 12 Total Fat 1 g Saturated Fat 0 g Cholestrol 1 mg Sodium 401 mg Total Carbohydrate 17 g Dietary Fiber 1 g Sugars 6 g Protein 7 g

Sugar Snap Peas and Peppers
The crunch of this dish is a welcome surprise.

Number of Servings: 6 Serving Size: 1/2 cup
Ingredients
Name Measure Weight
canola oil 1 Tbsp ---
sugar snap peas (do not shell) 1 1/2 cups ---
julienned green peppers 1/2 cup ---
jullienned red peppers 1/2 cup ---
jullienned yellow peppers 1/2 cup ---
lite soy sauce 2 Tbsp ---
lemon juice 1 Tbsp ---
Fresh ground pepper and salt to taste 1 ea ---
Preparation Instructions
1 Heat the oil in a skillet over medium-high heat. Add the peas and peppers and saute for 5 minutes. Sprinkle with soy sauce and lemon juice. Grind in pepper and salt to serve.


Exchanges Per Serving 1 Vegetable 1/2 Monounsaturated Fat Nutrition Information Amount per serving Calories 40 Calories From Fat 22 Total Fat 2 g Saturated Fat 0 g Cholestrol 0 mg Sodium 227 mg Total Carbohydrate 5 g Dietary Fiber 1 g Sugars 2 g Protein 1 g

 

Sweet and Sour Carrots.
This recipe is sponsored, and provided by Equal® <http://www.equal.com>. 26% calorie reduction from traditional recipe

Number of Servings: 6 Serving Size: 3/4 cup
Ingredients
Name Measure Weight
carrot slices, 1/4" in length 2 cups ---
celery slices, 1/2" in length 1/2 cup ---
pineapple tidbits (drain and reserve juice) 1 can 8 oz
vinegar 1 Tbsp ---
cornstarch 2 tsp ---
light soy sauce 1 tsp ---
salt 1/8 tsp ---
stick butter or margarine 2 Tbsp ---
green onion, sliced 1/4 cup ---
Equal® Spoonful OR 6 packets Equal® sweetener 1/4 cup ---
Preparation Instructions
1 Cook carrots and celery in medium saucepan in small amount of water about 8 minutes or until tender. Drain and set aside.
2 Add enough water to reserved pineapple juice to make ? cup liquid. Stir in vinegar, cornstarch, soy sauce and salt. Cook in medium saucepan until liquid thickens.
3 Add butter, drained pineapple and onions. Continue stirring until heated. Add drained carrots and celery and cook about 2 minutes or until heated through. Stir in Equal.


Exchanges Per Serving 2 Vegetable 1 Fat Nutrition Information Amount per serving Calories 80 Calories From Fat 36 Total Fat 4 g Saturated Fat 2 g Cholestrol 10 mg Sodium 126 mg Total Carbohydrate 11 g Dietary Fiber 2 g Sugars 5 g Protein 1 g

 

American Diabetes Association

http://vgs.diabetes.org/recipe/index.jsp

American Heart Association

http://www.deliciousdecisions.org/cb/rec.html

 

Forgive me if this has already been printed...I am slow 'bout reading...so forgive me.

I can't wait to get to town next week & buy the makings for this one.

******************
Faux-tatoes Anyone?
Who says you can't have your potato and eat, it too? You can when you switch mashed potatoes for mashed cauliflower! Simply steam up a whole head of cauliflower until it is tender. Now, add some cream cheese, butter and salt and pepper. Whir it up in the blender or food processor. This is so good, you're gonna wish you had made this sooner!

(Edited to remove link that was not a diet recipe link in keeping with the OP's request)

[ February 15, 2004, 06:26 PM: Message edited by: I Am Blessed 16 ]

 

Being a diabetic I have to sub some things. Here is a good banana or pineapple pudding. Take one box of SF french van. pudding and mix by box, I use skim milk, 1% or 2%. Add about 4 oz. of lite coolwhip. beat well. Add pineapple or bananas. If you want the added cal or carbs. you can use vanilla wafers. I used the vanilla wafers and made the banana for church lunch, had supper at church that night and had to make another. A big hit.
Enjoyed the recipes. Keep up the great work ladies.
God Bless

 

I've done something like that, no vanilla wafers though, it was good.
I'm diabetic too. How many carbs are you a day? Type 1 or 2? Got any more special low carb diabetic frinedly recipes?

 

I was searching for some more good recipes for low carb and found bunch if great sites.

http://www.low-carb-diet-recipes.com/atkins_recipe.htm


http://www.recipegoldmine.com/diabetic/diabetic.html

 

Made this tonight and it was gooood!


Curried Cauliflower

Makes 8 servings.

1 large head cauliflower, broken into small florets
1 (10.75 ounce) can condensed cream of chicken soup
3/4 cup mayonnaise
1/4 cup milk
2 teaspoons curry powder
12 wheat crackers -- omit craskers for low carb
1/4 cup melted butter
Directions
1 Preheat oven to 350 degrees F (175 degrees C).
2 Place cauliflower in a steamer over 1 inch of boiling
water, and cover. Cook until tender but still firm. Drain,
and place in a greased casserole dish.
3 In a large bowl, mix together soup, mayonnaise, milk,
and curry powder. Pour over cauliflower. Crush crackers,
and mix with butter. Sprinkle over cauliflower.
4 Bake in preheated oven for 30 minutes.

 

Sue, if you are looking for YUMMY low carb recipes, check out the new South Beach Diet Cookbook. Dh ordered it off Amazon, with another book to reach the $25.00 no shipping min-and we have been LOVING the recipes.

 

I just got my books today. I'm reading the diet book first, but the cookbook looks wonderful!