November | 2010 | My Meals are on Wheels

Slow-Cooked Caribbean Pot Roast

November 30, 2010 at 10:04 PM | Posted in diabetes, pot roast, slow cooker | Leave a comment

Today’s Menu: Slow Cooked Caribbean Pot Roast.

I posted this recipe earlier and I made it for tonight’s Dinner. A very tasty recipe! The roast and veggies turned out great! Good recipe to try if you haven’t yet.

Slow-Cooked Caribbean Pot Roast

Another good one from Taste of Home! The recipe calls for 1 Tablespoon of White and Brown Sugar, you could use Splenda Brown Sugar instead.

10 Servings Prep: 30 min. Cook: 6 hours

Ingredients

* 2 medium sweet potatoes, cubed
* 2 large carrots, sliced
* 1/4 cup chopped celery
* 1 boneless beef chuck roast (2-1/2 pounds)
* 1 tablespoon canola oil
* 1 large onion, chopped
* 2 garlic cloves, minced
* 1 tablespoon all-purpose flour
* 1 tablespoon sugar
* 1 tablespoon brown sugar
* 1 teaspoon ground cumin
* 3/4 teaspoon salt
* 3/4 teaspoon ground coriander
* 3/4 teaspoon chili powder
* 1/2 teaspoon dried oregano
* 1/8 teaspoon ground cinnamon
* 3/4 teaspoon grated orange peel
* 3/4 teaspoon HERSHEY®’S Cocoa
* 1 can (15 ounces) tomato sauce

Directions

* Place potatoes, carrots and celery in a 5-qt. slow cooker. In a large
skillet, brown meat in oil on all sides. Transfer meat to slow cooker
* In the same skillet, saute onion in drippings until tender. Add
* garlic; cook 1 minute longer. Combine the flour, sugar, brown sugar,
* seasonings, orange peel and cocoa. Stir in tomato sauce; add to
* skillet and heat through. Pour over beef.
* Cover and cook on low for 6-8 hours or until beef and vegetables are
tender.

* Yield: 10 servings.

Nutrition Facts: 3 ounces cooked beef with 1/2 cup vegetable mixture equals 278 calories, 12 g fat (4 g saturated fat), 74 mg cholesterol, 453 mg sodium, 16 g carbohydrate, 3 g fiber, 25 g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1/2 fat.

http://www.tasteofhome.com/recipes/Slow-Cooked-Caribbean-Pot-Roast

Whole Wheat Sweet Potato Bread

November 30, 2010 at 12:05 PM | Posted in dessert, diabetes, low calorie, low carb | Leave a comment

With Christmas getting closer I thought I would post some low calorie and low carb Dessert ideas.
SERVINGS: 16 to 18 servings
CARB GRAMS PER SERVING: 19

Whole Wheat Sweet Potato Bread

Ingredients
Nonstick cooking spray
3/4     cupall-purpose flour
3/4     cupwhite whole wheat flour or whole wheat flour
2     teaspoonsbaking powder
1     teaspoonpumpkin pie spice
1/2     teaspoonbaking soda
1/4     teaspoonsalt
1/2     cuplight dairy sour cream
1/2     cuprefrigerated or frozen egg product, thawed, or 2 eggs, lightly beaten
1/4     cupsugar or sugar substitute* equivalent to 1/4 cup sugar
1/4     cupfat-free milk
1/4     cupcanola oil
1-1/2     teaspoonsvanilla
1     cupmashed cooked peeled sweet potatoes
1/4     cupchopped pitted dates
1/4     cupchopped pecans, toasted

1. Preheat oven to 375°F. Lightly coat three 5-3/4×3-1/22-inch or one 8x4x2-inch loaf pan(s) with nonstick spray. Set aside.

2. In a large bowl, combine flours, baking powder, pumpkin pie spice, baking soda, and salt. In a medium bowl, combine sour cream, egg, sugar, milk, oil, and vanilla. Stir in sweet potatoes. Add sour cream mixture all at once to flour mixture. Stir just until moistened. Fold in dates and nuts. Spoon batter into prepared pans, spreading evenly.

3. Bake for 30 to 40 minutes or until a toothpick inserted near centers comes out clean. Cool in pans on a wire rack for 10 minutes. Remove from pans. Cool completely.

To store: Wrap and store in refrigerator for up to 3 days or freeze for up to 3 months.

*Sugar Substitutes: Choose from Splenda® Granular or Sweet ‘N Low® bulk or packets. Follow package directions to use product amount equivalent to 1/4 cup sugar.

PER SERVING WITH SUGAR SUBSTITUTE: Same as above, except 122 cal., 16 g carb.
Nutrition Facts Per Serving:

* Servings: 16 to 18 servings
* Total Fat (g)5
* Saturated Fat (g)1
* Monounsaturated Fat (g)3
* Polyunsaturated Fat (g)1
* Cholesterol (mg)2
* Sodium (mg)132
* Carbohydrate (g)19
* Total Sugar (g)7
* Fiber (g)2
* Protein (g)3
* Vitamin C (DV%)5
* Calcium (DV%)4
* Iron (DV%)4
Diabetic Exchanges
* Starch (d.e.)1
* Fat (d.e.)1

http://www.diabeticlivingonline.com/recipe/quickbreads/whole-wheat-sweet-potato-bread/

Gulf Coast Grouper and….

November 29, 2010 at 5:29 PM | Posted in diabetes, fish, low calorie, low carb, potatoes | Leave a comment

Today’s Menu: Grouper w/ Diced New Potatoes and Hush Puppies.

Had some more of the Gulf Coast Grouper a friend of mine brought back a couple of weeks ago. Rolled in a Bread Crumb and Whole wheat Flour mixture and seasoned with Sea Salt and Grinder Black Peppercorn. Fried in Extra Virgin Olive Oil about 4 minutes per side. As sides had Diced New Potatoes and Hush Puppies. Tried Tony Chacheres Crispy Creole Hush Puppy Mix, turned out real good!

Spaghetti and Meatballs

November 28, 2010 at 7:37 PM | Posted in spaghetti, turkey | Leave a comment

Today’s Menu: Whole Wheat Spaghetti and Turkey Meatballs.

Used Ronzoni Healthy Harvest Whole Wheat Spaghetti along with Turkey Meatballs, LaRosa”s Pasta Sauce, and Kraft Parm. Shredded Cheese.

Spicy Marinated Mushrooms

November 28, 2010 at 2:33 PM | Posted in low calorie, low carb, mushrooms | 1 Comment

I love mushrooms! With this recipe you can tweak it to different marinades of your choice.

Spicy Marinated Mushrooms
1 1/2     pounds (720 g) small button mushrooms, cleaned and bottom of stem removed
3     1.05 ounce (29 g) envelopes fat free Italian dressing mix
6     tablespoons (90 ml) red wine vinegar
6     tablespoons (90 ml) white wine vinegar
2     cups (480 ml) water
1 1/2     teaspoons (7.5 ml) Tabasco sauce or other liquid hot pepper sauce
4     small sprigs fresh rosemary

1. Place mushrooms in a large covered container.
2. In a jar, combine dressing mix, vinegars, and 1/2 cup (120 ml) of the water. Shake well.
3. Add remaining 1 1/2 cups (360 ml) water and Tabasco. Shake well and pour over mushrooms. Stir to evenly coat. Add rosemary sprigs, cover, and refrigerate overnight, stirring occasionally.
4. To serve, transfer mushrooms and some of their marinade to a serving dish. Offer toothpicks for spearing the mushrooms.

Per 4 mushroom serving: 23 calories (0% calories from fat), 1 g protein, 0 total fat (0 saturated fat), 5 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 262 mg sodium
Diabetic exchanges: 1/2 carbohydrate (1 vegetable)

http://www.diabetic-recipes.com/recipes.htm

Turkey Chili w/ Beans

November 27, 2010 at 10:43 PM | Posted in chili, turkey | Leave a comment

Today’s Menu: Turkey Chili w/Beans.

Quick and easy meal tonight. Used Hormel Turkey Chili w/ Beans with Kraft 2% Shredded Cheese on top along with Oyster Crackers and a dab of Light Daisy Sour Cream.

Slow-Cooked Caribbean Pot Roast

November 26, 2010 at 10:57 AM | Posted in diabetes, low calorie, low carb, pot roast, potatoes, spices and herbs | Leave a comment

Slow-Cooked Caribbean Pot Roast

Another good one from Taste of Home! The recipe calls for 1 Tablespoon of Brown Sugar, you could use Splenda Brown Sugar instead.

10 Servings Prep: 30 min. Cook: 6 hours

Ingredients

Directions

* Yield: 10 servings.

http://www.tasteofhome.com/recipes/Slow-Cooked-Caribbean-Pot-Roast

Scalloped Potatoes and Ham

November 25, 2010 at 11:21 AM | Posted in leftovers, low calorie, low carb, potatoes | Leave a comment

Scalloped Potatoes and Ham
To cut carbs, this homey favorite features a trio of potato, turnip, and sweet potato slices instead of all potatoes.
SERVINGS: 6 servings
CARB GRAMS PER SERVING: 17
Ingredients
1/2     cupchopped onion
1-1/2     cupsfat-free milk
3     tablespoonsall-purpose flour
1/8     teaspoonground black pepper
1     teaspoonsnipped fresh rosemary or 1/2 teaspoon dried rosemary, crushed
1     mediumround red potato, cut into 1/4-inch-thick slices
1     mediumsweet potato, peeled and cut into 1/4-inch-thick slices
1     mediumturnip, peeled and cut into 1/4-inch-thick slices
1/4     cupwater
8     ounceslow-fat, reduced-sodium cooked boneless ham, cut into thin strips
Paprika

1. Preheat oven to 350 degrees F. For sauce: In a medium saucepan, cook onion in a small amount of boiling water over medium heat for 3 to 5 minutes or until tender. Drain; return to pan. In a screw-top jar, combine milk, flour, and pepper; cover and shake until well mixed. Add milk mixture to saucepan. Cook and stir over medium heat until thickened and bubbly. Stir in rosemary.

2. Meanwhile, in a 2-quart microwave-safe baking dish, combine potatoes, turnip, and the 1/4 cup water. Cover with vented plastic wrap. Microwave on 100% power (high) about 8 minutes or just until vegetables are tender. Carefully drain in a colander.

3. In the same 2-quart baking dish, layer half of the ham, half of the potato mixture, and half of the sauce. Repeat layers. Sprinkle with paprika. Bake, uncovered, about 30 minutes or until heated through. Let stand for 10 minutes before serving. Makes 6 servings.
Nutrition Facts Per Serving:

* Servings: 6 servings
* Calories120
* Total Fat (g)2
* Saturated Fat (g)1
* Cholesterol (mg)17
* Sodium (mg)466
* Carbohydrate (g)17
* Fiber (g)2
* Protein (g)10
Diabetic Exchanges
* Starch (d.e.)1
* Very Lean Meat (d.e.)1

http://www.diabeticlivingonline.com/recipe/pork/scalloped-potatoes-and-ham/

Happy Thanksgiving Everyone!

November 25, 2010 at 10:55 AM | Posted in Uncategorized | Leave a comment

Salmon with Green Beans

November 24, 2010 at 7:07 PM | Posted in Aunt Millie's, diabetes, fish, greenbeans, low calorie, low carb, salmon | Leave a comment

Today’s Menu: Salmon Fillet w/ Green Beans and Whole Grain Bread.

Had a low carb and low calorie dinner tonight. Had a baked Salmon Fillet, rubbed with Extra Virgin Olive Oil and seasoned with Sea Salt and Pepper. Baked at 400 degrees for 14 minutes. As sides had Green Beans w/ Almond slices and Aunt Millie’s Whole Grain Bread.