Diabetic Pepper Steak Stew 6-8 hours

Diabetic Pepper Steak Stew
Source: Put A Lid On It! Crockpot Cookbook

1 pound lean round steak, cut into pieces
2 1/2 cups green bell pepper, coarsely chopped
1/2 cup onion, chopped
3 cups raw potatoes, diced
1 (12 ounce) jar fat free beef gravy
1/4 teaspoon dried minced garlic

Spray crock pot with butter-flavored cooking spray. Add steak
pieces, green pepper, onion and potatoes and stir to combine.
Stir in gravy and garlic. Cover and cook on LOW for 6-8 hours.

Mix well before serving.

Exchanges: 2 Meat, 1 Starch, 1/2 Vegetable

2 Protein, 1 Vegetable, 1 1/2 Bread, 1/4 Slider, 5 Optional

Calories 196 Calories, 4 gm Fat, 23 gm Prot, 17 gm Carb, 361
mg Sodium, 15 mg Calcium, 2 gm Fiber (per serving-
approximately 4 servings)

STRAWBERRY MUFFINS

STRAWBERRY MUFFINS

Fresh From the Hearth Cookbook

page 85
1 1/2 cups of all-prpose flour
1 (4-serving) package Jello-o sugar-free instant vanilla pudding mix
1/4 cup pourable sugar twin( Splenda is good)
1 teaspoon baking powder
1/2 teaspoon baking soda
1 cup finely chopped fresh strawberries
1/4 cup (1oz.) chopped walnuts
1/2 cup unsweentened applesauce
1 teaspoon vanilla extract
1 egg or equivalent in egg substitue (egg beater)
1/3 cup skim milk

preheat oven to 375 degrees.

Spray 8 wells of a 12 hole muffin pan with butter-flavored cooking spray.

In a large bowl, combine flour, dry pudding mix, Sugar Twin/splenda,
baking powder, and baking soda.

Stir in strawberries and walnuts.

In a small bowl, combine applesauce, vanilla extract, egg, and skim milk.

Add applesauce mixture to flour mixture. Mix just until combined.

Evenly spoon batter into prepared muffin wells.

( Ice cream scoop with thumb despenser works good).

Bake for 20 to 25 min. or until a toothpick inserted in center comes out clean.

Place muffin pan on a wire rack and let set for 5 min.

Remove muffins from pan and continue cooling on wire rack.

Each serving equals:
He: 1 bread. 1/4 protein 1/4 fruit 1/4 fat
19 optional cal.
_________________________________________________

143 cal. 3 gm fat. 4 gm protein. 25 gm carb. 319 mg. sodium. 59mg calcium. 1 gm. fiber

DIABETIC:2 starch

weight watcher points 3

Looks like you could add any fruit in the recipe amount

Apple and Onion Beef Pot Roast 6 hours

This recipe makes one of the best gravies I've ever tasted!

Ingredients

• 1 (3 pound) boneless beef sirloin tip roast, cut in half
• 1 cup water
• 1 teaspoon seasoned salt
• 1/2 teaspoon reduced sodium soy sauce
• 1/2 teaspoon Worcestershire sauce
• 1/4 teaspoon garlic powder
• 1 large tart apple, quartered
• 1 large onion, sliced
• 2 tablespoons cornstarch
• 2 tablespoons cold water
• 1/8 teaspoon browning sauce

Directions

1. In a large nonstick skillet coated with nonstick cooking spray, brown roast on all sides. Transfer to a 5-qt. slow cooker. Add water to the skillet, stirring to loosen any browned bits; pour over roast. Sprinkle with seasoned salt, soy sauce, Worcestershire sauce and garlic powder. Top with apple and onion. Cover and cook on low for 5-6 hours or until the meat is tender.
2. Remove roast and onion; let stand for 15 minutes before slicing. Strain cooking liquid into a saucepan, discarding apple. Bring liquid to a boil; cook until reduced to 2 cups, about 15 minutes. Combine cornstarch and cold water until smooth; stir in browning sauce. Stir into cooking liquid. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve over beef and onion.

Footnotes

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Nutritional Analysis: One serving (3 ounces cooked beef with 3 tablespoons gravy) equals 173 calories, 6 g fat (2 g saturated fat), 69 mg cholesterol, 262 mg sodium, 4 g carbohydrate, trace fiber, 25 g protein. Diabetic Exchanges: 3 lean meat.

Cheddar Cauliflower Soup

I substituted low-sodium chicken broth for the water, only used 1 c. cheddar, doubled the salt/pepper/bay leaves. Added paprika, cayenne and nutmeg and low-fat, organic turkey bacon which I crumbled and blended into the soup at the end.

8 servings, 1 cup each

Active Time: 35 minutes

Total Time: 35 minutes

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Healthy weight | High calcium

Ingredients

• 2 tablespoons extra-virgin olive oil
• 2 large leeks, white and light green parts only, thinly sliced and rinsed
• 4 cups chopped cauliflower florets (from 1 medium head)
• 2 1/2 cups low-fat milk, divided
• 2 cups water
• 1 bay leaf
• 1 teaspoon salt
• 1/2 teaspoon white or black pepper
• 3 tablespoons all-purpose flour
• 1 1/2 cups extra-sharp Cheddar cheese
• 1 tablespoon lemon juice

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Preparation

1. Heat oil in a large saucepan over medium heat. Add leeks and cook, stirring, until very soft, about 5 minutes. Add cauliflower, 2 cups milk, water, bay leaf, salt and pepper. Bring to a boil over medium-high heat, stirring often. Reduce heat to a simmer, cover and cook, stirring occasionally, until the cauliflower is soft, about 8 minutes.
2. Meanwhile, whisk the remaining 1/2 cup milk and flour in a small bowl. When the cauliflower is soft, remove the bay leaf and stir in the milk mixture. Cook over medium-high heat, stirring, until the soup has thickened slightly, about 2 minutes more. Remove from the heat. Stir in cheese and lemon juice.

Nutrition

Per serving: 186 calories; 11 g fat (5 g sat, 3 g mono); 27 mg cholesterol; 0 g added sugars; 10 g protein; 2 g fiber; 488 mg sodium; 198 mg potassium.

Nutrition Bonus: Vitamin C (45% daily value), Calcium (27% dv), Vitamin A (15% dv).

1 Carbohydrate Serving

Exchanges: 1 vegetable, 1/2 low-fat milk, 1 high-fat meat

Roasted Asparagus

ROASTED ASPARAGUS

Yield: 4 servings
Source: "Italian Diabetic Meals in 30 Minutes - Or Less!"
Info: http://diabeticgourmet.com/book_archive/details/73.shtml

INGREDIENTS

- 20 medium-width asparagus spears
- 2 teaspoons olive oil
- 2 teaspoons lemon juice
- Salt and pepper to taste
- 2 garlic cloves, very finely minced

DIRECTIONS

Preheat the oven to 450 degrees F.

Place the asparagus spears side by side in a single
layer on a baking sheet lined with parchment paper
or aluminum foil sprayed with cooking spray.

Combine the remaining ingredients
and sprinkle them over the asparagus.

Roast the asparagus for 10 minutes
until cooked through but crisp.

Nutritional Information Per Serving (5 spears):
Calories: 41, Fat: 3 g, Cholesterol: 0 mg, Sodium: 9 mg,
Carbohydrate: 4 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 2 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat

Hungarian Beef Goulash 8 hours

Hungarian Beef Goulash

From EatingWell: January/February 2008

3.7 out of 5 stars based on 102 reviews

This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle.

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READER'S COMMENT:

"I put everything in the crockpot together, didn't see a need to do part in pan first. I also didn't do cornstarch. I didn't have caraway so I used a bit of cumin. It came out okay, not my favorite but edible. "

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8 servings, about 1 cup each

Active Time: 30 minutes

Total Time: 4 1/2-8 hours

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free |

Ingredients

• 2 pounds beef stew meat, (such as chuck), trimmed and cubed
• 2 teaspoons caraway seeds
• 1 1/2-2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 1 large or 2 medium onions, chopped
• 1 small red bell pepper, chopped
• 1 14-ounce can diced tomatoes
• 1 14-ounce can reduced-sodium beef broth
• 1 teaspoon Worcestershire sauce
• 3 cloves garlic, minced
• 2 bay leaves
• 1 tablespoon cornstarch mixed with 2 tablespoons water
• 2 tablespoons chopped fresh parsley

Preparation

1. Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.
2. Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low.
3. Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.

• Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com.

Nutrition

Per serving: 180 calories; 5 g fat (2 g sat, 2 g mono); 48 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 25 g protein; 1 g fiber; 250 mg sodium; 298 mg potassium.

Nutrition Bonus: Zinc (40% daily value), Vitamin C (35% dv), Vitamin A (25% dv), Iron (15% dv).

Exchanges: 1 vegetable, 3 lean meat

Coffee-Braised Pot Roast with Caramelized Onions 8 hours

Coffee-Braised Pot Roast with Caramelized Onions

From EatingWell: Fall 2004, October 1998, The Essential EatingWell Cookbook (2004) —

4.3 out of 5 stars based on 67 reviews

This recipe is reminiscent of a pot roast made with onion-soup mix, but the flavors are true and puree--and nobody misses the excess sodium. (For a slow-cooker variation, see below.)

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READER'S COMMENT:

"My extended family absolutely adores this! I have meddled with the recipe to add bacon (4 oz diced), beer (1/2 bottle hearty ale) and mushrooms (8 oz sliced).

10 servings, about 3 ounces meat & 1/3 cup gravy each

Active Time: 20 minutes

Total Time: 3 1/4 hours

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free |

Ingredients

• 1 4-pound beef chuck roast, (see Ingredient note), trimmed of fat
• 1/2 teaspoon salt, or to taste
• Freshly ground pepper, to taste
• 4 teaspoons extra-virgin olive oil, divided
• 2 large onions, halved and thinly sliced (4 cups)
• 4 cloves garlic, minced
• 1 teaspoon dried thyme
• 3/4 cup strong brewed coffee
• 2 tablespoons balsamic vinegar
• 2 tablespoons cornstarch mixed with 2 tablespoons water

Preparation

1. Preheat oven to 300°F.
2. Season beef with salt and pepper. Heat 2 teaspoons oil in a Dutch oven or soup pot over medium-high heat. Add beef and cook, turning from time to time, until well browned on all sides, 5 to 7 minutes. Transfer to a plate.
3. Add the remaining 2 teaspoons oil to the pot. Add onions, reduce heat to medium and cook, stirring often, until softened and golden, 5 to 7 minutes. Add garlic and thyme; cook, stirring, for 1 minute. Stir in coffee and vinegar; bring to a simmer. Return the beef to the pot and spoon some onions over it. Cover and transfer to the oven.
4. Braise the beef in the oven until fork-tender but not falling apart, 2 1/2 to 3 hours. Transfer beef to a cutting board, tent with foil and let rest for about 10 minutes.
5. Meanwhile, skim fat from the braising liquid; bring to a boil over medium-high heat. Add the cornstarch mixture and cook, whisking, until the gravy thickens slightly, about 1 minute. Season with pepper. Carve the beef and serve with gravy.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 2 days.

• Ingredient Note: Although it is not the leanest cut of beef, chuck is still our choice for pot roast because it doesn't dry out during braising. You will find pockets of fat as you carve it, but they are easy to remove.

• Slow-Cooker Variation: In Step 2, transfer the browned beef to a slow cooker. In Step 3, use just 1/2 cup coffee. Add the onion mixture to the slow cooker. In Step 4, cover and cook until beef is tender, 4 1/2 to 5 hours on High or 7 to 8 hours on Low. In Step 5, pour the liquid into a medium saucepan and continue as directed.

Nutrition

Per serving: 252 calories; 6 g fat (2 g sat, 6 g mono); 67 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 32 g protein; 0 g fiber; 99 mg sodium; 49 mg potassium.

Exchanges: 1/2 vegetable, 4 lean meat

Slow Cooked Spaghetti Squash 6-8 hours

Slow Cooked Spaghetti Squash

Easy to do, diabetic-friendly, and delicious. This flexible recipe can
be a light main course or a side dish.

Recipe By: Pete & Peggy Romfh
Serving Size: 4
Cuisine: American
Main Ingredient: Squash
Categories: Low Sugar, Diabetic, Atkins-Friendly, Low Carb, Kid
Friendly, Slow cook, Simple - Easy, Vegetables, Side Dish, Main Dish

-= Ingredients =-
1 large Spaghetti Squash ; - about 2 lbs
14 ounces Tomato, crushed ; - 1 can (low salt)
4 cloves Garlic ; - crushed
1 teaspoon Oregano ; - to taste
1 teaspoon Splenda ; - to taste
1 pinch Red pepper flakes
1/2 pound Italian Sausage ; - fried, drained, & crumbled
1/4 cup Parmesan cheese ; - grated
1 bunch Parsley

-= Instructions =-
Split the squash in half lengthwise. Clean out the seeds and center
pulp.  Use a fork to punch some holes in the flesh without going all
the way through the skin.  Place both halves in a slow cooker or
crockpot.

Mix together the tomatoes, garlic, oregano, Splenda, pepper flakes,
and sausage. Fill each squash half with this mixture. You can also use
your favorite Marinara sauce from the can or jar if you want to save
time.

Place the cover on the pot and cook. It takes about 6-8 hours on low
or 4-6 hours on high. Cook until squash is very tender all the way
through.

Scrape out the cooked squash with a large fork. The fibrous flesh will
come out in spaghetti-like strands already coated with the delicious
sauce. Garnish each serving with some parmesan and parsley.

Serve as a main course or side dish as you desire.

For a vegetarian version omit the sausage and add some mushrooms.

Each (app 1½ cup) serving contains an estimated:
Cals: 340, FatCals: 140, TotFat: 16g
SatFat: 7g, PolyFat: 2g, MonoFat: 7g
Chol: 54mg, Na: 673mg, K: 750mg
TotCarbs: 25g, Fiber: 5g, Sugars: 6g
NetCarbs: 20g, Protein: 20g

Bowtie Pasta w/ Sun Dried Tomatoes

12 ounces bowtie pasta
10 pieces sun-dried tomatoes (not oil packed) You can use oil packed if that's all your store carries, just RINSE before using
3 cloves garlic, crushed
3 tbsp olive oil
1 c. fresh spinach leaves (large handful)
2 tbsp pine nuts (optional) I have used water chestnuts instead of pine nuts

Boil pasta according to package directions

Meanwhile, soak sundried tomatoes in boiling water for about 5 minutes. Remove and chop coarsely. (Omit this step if all you could find were oil-packed. In that case, rinse the pieces and chop)

Put olive oil in heated sauce pan, add garlic and pine nuts; cook until nuts start to brown (don't burn the garlic!). Add tomatoes and spinach, cook until spinach is just wilted.

Add drained pasta and mix thoroughly while still over heat.

Per Serving:

447 calories, 14 g fat, 13 g protein, 68 carbs, 3 g fiber, 0 mg cholesterol, 117 mg sodium

Exchanges: 4-1/2 grain, 0 lean mat, 0 vegetable, 2-1/2 fat

Nutritional info using water to saute vegetables:

358 calories, 4 g fat, 13 g protein, 68 carbs, 3 g fiber, 0 mg cholesterol, 117 mg sodium

Inside-Out Lasagna

From EatingWell: January/February 2010

Here we take basic lasagna ingredients—ricotta cheese, pasta and tomatoes—and skip the layering and long baking time to make a super-quick and satisfying meal for the whole family. To cut down on prep time, look for presliced mushrooms. For meat lovers, brown some crumbled turkey sausage along with the onions and garlic. Serve with: Steamed broccoli and whole-grain baguette.

4 servings, about 1 1/2 cups each

Active Time: 25 minutes

Total Time: 25 minutes

Ingredients

• 8 ounces whole-wheat rotini or fusilli
• 1 tablespoon extra-virgin olive oil
• 1 onion, chopped
• 3 cloves cloves garlic, sliced
• 8 ounces sliced white mushrooms (about 3 1/2 cups)
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 14-ounce can diced tomatoes with Italian herbs
• 8 cups baby spinach
• 1/2 teaspoon crushed red pepper (optional)
• 3/4 cup part-skim ricotta cheese

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Preparation

1. Bring a large pot of water to a boil. Add pasta; cook until just tender, 8 to 10 minutes or according to package directions. Drain and transfer to a large bowl.
2. Meanwhile, heat oil in a large nonstick skillet over medium heat. Add onion and garlic and cook, stirring, until soft and beginning to brown, about 3 minutes. Add mushrooms, salt and pepper and cook, stirring, until the mushrooms release their liquid, 4 to 6 minutes.
3. Add tomatoes, spinach and crushed red pepper (if using). Increase heat to medium-high; cook, stirring once halfway through, until the spinach is wilted, about 4 minutes.
4. Toss the sauce with the pasta and divide among 4 bowls. Dollop each serving with 3 tablespoons of ricotta.

Nutrition

Per serving: 364 calories; 9 g fat (3 g sat, 4 g mono); 14 mg cholesterol; 16 g protein; 7 g fiber; 588 mg sodium; 786 mg potassium.

Nutrition Bonus: Vitamin A (90% daily value), Vitamin C (50% dv), Folate (25% dv), Potassium (22% dv), Calcium (21% dv), Iron (20% dv).

3 Carbohydrate Serving

Exchanges: 3 starch, 2 vegetables, 1 lean meat, 1 fat

Cranberry-Orange-Nut Cookies

From EatingWell: November/December 2007

Crisp, moist and chewy, this cookie created by Georgene Egri of Walnut Creek, California, has the essential ingredients for the holidays: citrus, nuts and cranberries. These cookies travel well for gift-giving and lunchboxes.

2 1/2 dozen cookies

Active Time: 35 minutes

Total Time: 1 1/2 hours

Nutrition Profile

Ingredients

• 1 1/2 cups whole-wheat pastry flour
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 1 cup chopped walnuts
• 1/2 cup chopped dried cranberries
• 1 cup plus 3 tablespoons sugar, divided
• 1/2 cup smooth, unsweetened applesauce
• 1/4 cup canola oil
• 1 tablespoon freshly grated orange zest
• 3 tablespoons orange juice

Preparation

1. Whisk flour, baking powder, baking soda and salt in a large bowl. Stir in walnuts and dried cranberries.
2. Whisk 1 cup sugar, applesauce, oil, orange zest and juice in a medium bowl until smooth. Make a well in the dry ingredients and pour in the wet ingredients. Mix until well blended. Cover with plastic wrap and chill for 30 minutes.
3. Preheat oven to 350°F. Line a baking sheet with parchment paper or a nonstick baking mat.
4. Put the remaining 3 tablespoons sugar into a small flat-bottomed dish or pan. Roll the dough with floured hands (it will be very moist) into 1 1/2-inch balls, then roll in sugar to coat. Place 2 inches apart on the prepared baking sheet.
5. Bake the cookies until barely golden brown, 12 to 15 minutes. Cool on the pan for 1 minute; transfer to a wire rack to cool completely.

Tips & Notes

• Make Ahead Tip: Prepare the dough through Step 2, cover and refrigerate for up to 3 days. Store the cookies in an airtight container at room temperature for up to 5 days.

Nutrition

Per cookie: 102 calories; 5 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 15 g carbohydrates; 1 g protein; 1 g fiber; 94 mg sodium; 24 mg potassium.

1 Carbohydrate Serving

Exchanges: 1 other carbohydrate, 1 fat