Soup Special of the Day….Home-Style Meat and Potato Soup

September 2, 2018 at 5:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, soup, Soup Special of the Day | Leave a comment
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This week’s Soup Special of the Day is – Home-Style Meat and Potato Soup. Mashed Potatoes and Meat make one Comfort Food Soup. Plus it’s only 138 calories per serving! It’s another healthy and delicious recipe from the Diabetes Self Management website. At the site you’ll find a huge selection of Diabetic Friendly Recipes along with Diabetic News, and Diabetes Management. Be sure to check it out soon! Also you can subscribe to the Diabetes Self Management Magazine. The latest issue was full of delicious and Diabetic Friendly Recipes. So Enjoy and Eat Healthy in 2018! https://www.diabetesselfmanagement.com/

Home-Style Meat and Potato Soup
Ingredients
2 tablespoons light margarine
1 tablespoon all-purpose flour
1 1/2 cups skim milk or 1 can (15 ounces) fat-free, low-sodium chicken broth
1 cup leftover mashed potatoes
1/4 teaspoon black pepper
1/2 teaspoon onion powder
One of the following: 1 ounce leftover diced lean ham, 1 ounce chopped lean sandwich meat, or 1 regular-size, low-fat hot dog, diced
1 ounce low-fat cheese (Cheddar, Swiss, or American), shredded
Directions
In a small saucepan, melt margarine over medium heat. Add flour and whisk to make a paste. Add skim milk and stir constantly over medium heat and bring to a slow boil to thicken slightly. Add mashed potato, black pepper, onion powder, and chopped meat. Bring to a boil, then cover and reduce heat to simmer. Simmer 2 minutes. Spoon soup into bowls, then top each with a quarter of the shredded cheese.

Yield: 4 servings. Serving size: about 6 ounces.

Nutrition Facts Per Serving:
Calories: 138 calories, Carbohydrates: 15 g, Protein: 6 g, Fat: 6 g, Saturated Fat: 1 g, Cholesterol: 6 mg, Sodium: 361 mg, Fiber: 1 g
https://www.diabetesselfmanagement.com/recipes/soups-stews/home-style-meat-and-potato-soup/

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Diabetic Dish of the Week – Lemon Pepper Chicken Wings

August 28, 2018 at 5:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Dish of the Week | Leave a comment
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This week’s Diabetic Dish of the Week is – Lemon Pepper Chicken Wings. Another way to prepare one of my favorite foods, the Chicken Wing. The recipe is from the Diabetes Self Management website. They have a great selection of Diabetic Friendly recipes like this week’s Lemon Pepper Chicken Wings so be sure to check out the site soon! Also subscribe to the Diabetes Self Management Magazine. You’ll love all the delicious and Diabetic Friendly Recipes in each issue. So enjoy and Eat healthy in 2018! https://www.diabetesselfmanagement.com/

Lemon Pepper Chicken Wings
Ingredients
Large baking sheet, lined with foil, with a wire rack set on top
2 pounds free-range chicken wings
2 tablespoons grated lemon zest
2 tablespoons freshly squeezed lemon juice
1 tablespoon freshly ground black pepper
1 teaspoon sea salt

Directions
1 – Preheat oven to 375°F (190°C).

2 – Pat chicken dry with paper towels, removing as much moisture as you can. Arrange on the wire rack over the prepared baking sheet, leaving space in between, if possible.

3 – Roast in preheated oven for 30 to 35 minutes, flipping them over halfway through, until juices run clear when chicken is pierced.

4 – Meanwhile, in a large bowl, combine lemon zest, lemon juice, pepper, and salt.

5 – Add wings to the lemon sauce and toss until evenly coated. Serve hot.

Yield: 4 servings. Serving size: 1/4 of recipe.

Nutrition Facts Per Serving:
Calories: 291 calories, Carbohydrates: 2 g, Protein: 27 g, Fat: 20 g, Fiber: 1 g
https://www.diabetesselfmanagement.com/recipes/snacks-appetizers/lemon-pepper-chicken-wings/

Diabetic Dish of the Week – Mushroom and Chicken Skillet

August 14, 2018 at 5:03 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management | Leave a comment
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This week’s Diabetic Dish of the Week is – Mushroom and Chicken Skillet. Chicken, Rice, Mushrooms, Cream of Celery, Chicken Broth, and Thyme make up this delicious skillet meal! It’s 277 calories and 26 net carbs per serving. It’s from the Diabetes Self Management website. Besides a huge selection of Diabetic Friendly recipes you’ll find tips on Nutrition, and methods on how to Manage your Diabetes. So Check out the Diabetes Self Management website today. https://www.diabetesselfmanagement.com/

Mushroom and Chicken Skillet
Ingredients
1 pound boneless skinless chicken breasts, cut into bite-size pieces
1 can (about 14 ounces) fat-free chicken broth
1/4 cup hot water
1/2 teaspoon dried thyme
2 cups uncooked instant rice
8 ounces mushrooms, thinly sliced
1 can (10 3/4 ounces) 98% fat-free cream of celery soup, undiluted
Chopped fresh parsley

Directions
1 – Cook chicken in broth and water in 12-inch nonstick skillet until mixture comes to a full boil. Stir in thyme and rice. Place mushrooms on top. (Do not stir mushrooms into rice.) Cover skillet; turn off heat and let stand 5 minutes.
2 – Stir in soup; cook over low heat 5 minutes or until heated through. Sprinkle with parsley.
Tip: Serve with mixed greens salad and sliced fresh strawberries.

Yield: 4 servings. Serving size: 1 1/2 cups.

Nutrition Facts Per Serving:
Calories: 277 calories, Carbohydrates: 28 g, Protein: 32 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 67 mg, Sodium: 774 mg, Fiber: 2 g
https://www.diabetesselfmanagement.com/recipes/soups-stews/mushroom-chicken-skillet/

Soup Special of the Day – Crock-Pot™ Vegetable Soup

July 22, 2018 at 5:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, soup, Soup Special of the Day | Leave a comment
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This week’s Soup Special of the Day is – Crock-Pot™ Vegetable Soup. You’ll be using; frozen mixed vegetables, Italian-style crushed tomatoes, lean stew beef, dry onion soup mix, reduced-sodium beef bouillon cubes, and water. Put everything in a Crock Pot and cook for 4 hours. It’s only 167 calories and 13 net carbs per serving! The recipe is from the Diabetes Self Management website where you can find a large selection of Diabetic Friendly Recipes, Diabetes News, and Diabetes Management Tips. So check it out today or you can subscribe to the Diabetes Self Management Magazine. So Enjoy and Eat Healthy in 2018! https://www.diabetesselfmanagement.com/

 

Crock-Pot™ Vegetable Soup

Ingredients
2 bags (16 ounces each) frozen mixed vegetables
1 can (28 ounces) Italian-style crushed tomatoes
1 pound lean stew beef, cut into bite-size pieces
1 envelope (1 ounce) dry onion soup mix
2 cubes reduced-sodium beef bouillon
1 1/2 cups water

Directions
Place all ingredients in a Crock-Pot and stir to combine. Cover and cook on high for 4 hours. Stir once halfway through, being careful to stir and replace the lid quickly to prevent heat loss.

Yield: 10 1/2 cups. Serving size: 1 cup.

Nutrition Facts Per Serving:
Calories: 167 calories, Carbohydrates: 15 g, Protein: 20 g, Fat: 3 g, Saturated Fat: 1 g, Sodium: 328 mg, Fiber: 2 g
https://www.diabetesselfmanagement.com/recipes/soups-stews/crock-pot-vegetable-soup/

Soup Special of the Day………….Italian Pasta Soup with Fennel

July 8, 2018 at 5:02 AM | Posted in Diabetes Self Management, Soup Special of the Day | Leave a comment
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This week’s Soup Special of the Day is – Italian Pasta Soup with Fennel. The name alone tells you it’s a Soup Comfort Food! Fennel, Shell Pasta, Tomatoes, Squash, Zucchini, and Basil are just some of the healthy ingredients that you’ll need to make this Week’s Soup. You can find this recipe at the Diabetes Self Management website along with all the other Diabetic Friendly Recipes, Diabetes News, and Diabetes Management. So Enjoy and Eat Healthy in 2018! https://www.diabetesselfmanagement.com/

Italian Pasta Soup with Fennel

Ingredients
1 tablespoon olive oil
1 small fennel bulb, trimmed and chopped into 1/4-inch pieces (1 1/2 cups)
4 cloves garlic, minced
3 cups vegetable broth
1 cup uncooked small shell pasta
1 medium zucchini or yellow summer squash, cut into 1/2-inch chunks
1 can (about 14 ounces) Italian-seasoned diced tomatoes
1/4 cup grated Romano or Parmesan cheese
1/4 cup chopped fresh basil
Dash black pepper (optional)

Directions
1 – Heat oil in large saucepan over medium heat. Add fennel; cook and stir 5 minutes. Add garlic; cook and stir 30 seconds. Add broth and pasta; bring to a boil over high heat. Reduce heat; simmer 5 minutes. Stir in zucchini; simmer 5 to 7 minutes or until pasta and vegetables are tender.

2 – Stir in tomatoes; heat through. Ladle into shallow bowls; top with cheese, basil, and black pepper, if desired.

Yield: 6 servings. Serving size: 1 cup.

Nutrition Facts Per Serving:
Calories: 126 calories, Carbohydrates: 17 g, Protein: 5 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 3 mg, Sodium: 430 mg, Fiber: 2 g
https://www.diabetesselfmanagement.com/recipes/soups-stews/italian-pasta-soup-with-fennel/

Soup Special of the Day………..Sweet Potato Minestrone

June 24, 2018 at 5:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, soup, Soup Special of the Day | Leave a comment
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This week’s Soup Special of the Day is Sweet Potato Minestrone. You find several versions of this at various sites but I’m using the one on the Diabetes Self Management website. it’s a healthier version that’s Diabetic Friendly. At the Diabetes Self Management website you’ll find a huge selection of Diabetic Friendly Recipes along with Diabetic News, Tips on Diabetes Management, and more! So check it out today! So Enjoy and Eat Healthy in 2018! https://www.diabetesselfmanagement.com/

Sweet Potato Minestrone

Ingredients
1 tablespoon extra virgin olive oil
3/4 cup diced onion
1/2 cup diced celery
2 cups diced peeled sweet potatoes
1 can (about 15 ounces) Great Northern beans, rinsed and drained
1 can (about 14 ounces) no-salt-added diced tomatoes
3 cups water
3/4 teaspoon dried rosemary
1/2 teaspoon salt (optional)
1/8 teaspoon black pepper
2 cups coarsely chopped kale leaves (lightly packed)
4 tablespoons grated Parmesan cheese

Directions
1 – Heat oil in large saucepan or Dutch oven over medium-high heat. Add onion and celery; cook and stir 4 minutes or until onion is softened. Stir water, sweet potatoes, beans, tomatoes, rosemary, salt, if desired, and pepper into saucepan. Cover and bring to a simmer; reduce heat and simmer 30 minutes.

2 – Add kale; cover and cook 10 minutes or until tender.

3 – Ladle soup into bowls; sprinkle with cheese.

Note: Choose kale in small bunches with firm leaves and a rich, deep color. Avoid bunches with limp, wilted, or discolored leaves. To remove the tough stems, make a “V-shaped” cut where the stem joins the leaf. Stack the leaves and cut them into pieces.

Yield: 4 servings. Serving size: 1 1/2 cups.

Nutrition Facts Per Serving:
Calories: 286 calories, Carbohydrates: 48 g, Protein: 13 g, Fat: 6 g, Saturated Fat: 2 g, Cholesterol: 4 mg, Sodium: 189 mg, Fiber: 11 g
https://www.diabetesselfmanagement.com/recipes/soups-stews/sweet-potato-minestrone/

Diabetic Dish of the Week – Turkey Burgers with Grilled Onions and Blue Cheese

May 15, 2018 at 5:03 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Dish of the Week | Leave a comment
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This week’s Diabetic Dish of the Week is a Turkey Burgers with Grilled Onions and Blue Cheese. This week’s recipe comes from the Diabetes Self Management website (https://www.diabetesselfmanagement.com/) At the Diabetes Self Management site you’ll not only find a huge selection of Diabetic Friendly Recipes but tips on Managing your Diabetes along with some excellent Diabetes Resources and tips for Diabetes Nutrition and Exercise! So check it out today. Now on to the recipe. Enjoy and Eat Healthy in 2018!

Turkey Burgers with Grilled Onions and Blue Cheese

Ingredients
1 pound ground turkey breast meat*
4 cloves garlic, minced
2 teaspoons Worcestershire sauce (see note)
6 teaspoons extra-virgin olive oil, divided
1 teaspoon smoked paprika
1/4 teaspoon ground cumin
1/2 teaspoon black pepper, divided
1/2 teaspoon salt, divided
8 ounces thinly sliced onions
1 ounce crumbled blue cheese

Directions
1 – Combine turkey, garlic, Worcestershire sauce, 2 teaspoons oil, paprika, cumin, 1/4 teaspoon salt, and 1/4 teaspoon pepper in medium bowl. Shape into 4 patties.

2 – Heat 2 teaspoons oil in large nonstick skillet over medium-high heat, swirling to coat bottom of pan. Cook patties 4 minutes on each side or until no longer pink in center. Remove from heat and place on serving platter; cover to keep warm.

3 – Add remaining 2 teaspoons oil to pan residue in skillet. Heat over medium-high heat and cook onions 4 minutes or until beginning to richly brown, stirring frequently. Stir in remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Spoon onions over patties and top with cheese.

*Note: Ground turkey breast is made from white meat only, with no skin. It’s leaner than regular ground turkey, which is made from white and dark meat with some skin. Frozen ground turkey is usually all dark meat with skin, and is 15% fat, similar to ground sirloin.

**Note: Check the nutrition label on the Worcestershire sauce to be sure it’s gluten-free. Some varieties may contain gluten, while others are gluten-free.

Yield: 4 servings.

Nutrition Facts Per Serving:
Calories: 237 calories, Carbohydrates: 8 g, Protein: 28 g, Fat: 10 g, Saturated Fat: 2 g, Cholesterol: 60 mg, Sodium: 491 mg, Fiber: 1 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/turkey-burgers-grilled-onions-blue-cheese/

Diabetic Dish of the Week – Wild Mushroom Flatbread

December 5, 2017 at 6:09 AM | Posted in diabetes friendly, Diabetes Self Management, Diabetic Dish of the Week | Leave a comment
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This week’s Diabetic Dish of the Week is – Wild Mushroom Flatbread. The recipe calls for 2 different types of Mushrooms – Cremini Mushrooms and Shiitake Mushrooms. There’s different versions of this online, I went with the one off the Diabetes Self Management website (https://www.diabetesselfmanagement.com/). The site has a great selection of Diabetic Friendly recipes and lots of info and tips on managing Diabetes. So check it out today! Enjoy and Eat Healthy!

Wild Mushroom Flatbread

Ingredients

1 package (13.8 ounces) refrigerated pizza dough
2 teaspoons olive oil
1 package (4 ounces) sliced cremini mushrooms
1 package (4 ounces) sliced shiitake mushrooms
1 shallot, thinly sliced
2 cloves garlic, minced
1/2 teaspoon salt
3/4 cup (3 ounces) grated Gruyère cheese
2 teaspoons chopped fresh thyme
Directions

1 – Preheat oven to 400°F. Line baking sheet with parchment paper. Spray with nonstick cooking spray.

2 – Roll out pizza dough on lightly floured surface to 15 x 10-inch rectangle. Place on prepared baking sheet. Bake 10 minutes.

3 – Meanwhile, heat oil in large nonstick skillet over medium-high heat. Add mushrooms; cook and stir 5 minutes. Add shallot and garlic; cook and stir 5 minutes or until tender. Season with salt.

4 – Arrange mushroom mixture evenly over prepared pizza crust. Top evenly with cheese and thyme.

5 – Bake 8 minutes or until cheese is melted. To serve, cut into 16 pieces.

Yield: 16 pieces (about 8 servings). Serving size: 2 pieces.

Nutrition Facts Per Serving:
Calories: 184 calories, Carbohydrates: 25 g, Protein: 8 g, Fat: 8 g, Saturated Fat: 3 g, Cholesterol: 12 mg, Sodium: 537 mg, Fiber: 1 g

https://www.diabetesselfmanagement.com/recipes/snacks-appetizers/wild-mushroom-flatbread/

“Meatless Monday” Recipe of the Week – Spicy Chickpeas and Couscous

October 9, 2017 at 5:24 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is – Spicy Chickpeas and Couscous. The recipe comes from the Diabetes Self-Management website which has a wide assortment of Diabetic Friendly recipes, tips, and Diabetic news. Check it out today. So Enjoy and Eat Healthy! https://www.diabetesselfmanagement.com/

 

Spicy Chickpeas and Couscous
Ingredients

1 can (about 14 ounces) vegetable broth
1 teaspoon ground coriander
1/2 teaspoon ground cardamom
1/2 teaspoon turmeric
1/2 teaspoon hot pepper sauce
1/4 teaspoon salt
1/8 teaspoon ground cinnamon
1 cup matchstick-size carrots
1 can (15 ounces) chickpeas, rinsed and drained
1 cup frozen green peas
1 cup quick-cooking couscous
2 tablespoons chopped fresh mint or parsley

Directions

1 – Combine vegetable broth, coriander, cardamom, turmeric, pepper sauce, salt, and cinnamon in large saucepan; bring to a boil over high heat. Add carrots; reduce heat and simmer 5 minutes.

2 – Add chickpeas and green peas; return to a simmer. Simmer, uncovered, 2 minutes.

3 – Stir in couscous. Cover; remove from heat. Let stand 5 minutes or until liquid is absorbed. Sprinkle with mint.

Yield: 6 servings.

Nutrition Facts Per Serving:
Calories: 226 calories, Carbohydrates: 2 g, Protein: 9 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 431 mg, Fiber: 10 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/spicy-chickpeas-couscous/

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