Diabetic Dish of the Week – Springtime Panzanella

April 16, 2019 at 6:02 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 a Springtime Panzanella. Get a healthy and delicious taste of Spring with this week’s recipe. Asparagus, Carrots, Red Onion, and Parmesan Cheese are just some of the ingredients you’ll need to make this recipe. It’s from one of my favorite sites and Magazines, the Diabetes Self Management. At the Diabetes Self Management site you’ll find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more so check it out today! Enjoy and Make 2019 a Healthy One! https://www.diabetesselfmanagement.com/

Springtime Panzanella

Ingredients
3 tablespoons olive oil, divided
2 cloves garlic, minced and divided
3 slices whole wheat bread, cut into 1-inch cubes
1 teaspoon salt, divided
1 pound asparagus, cut into 1-inch pieces
1/4 cup chopped carrot
1/2 cup finely chopped red onion
2 tablespoons white wine vinegar
1 tablespoon lemon juice
1/2 teaspoon deli-style mustard
2 tablespoon shredded Parmesan cheese
Directions
1 – Preheat oven to 425°F. Spray baking sheets with nonstick cooking spray.

2 – Combine 1 tablespoon oil and 1 clove garlic in large bowl; mix well. Add bread cubes; toss to coat evenly. Spread in single layer on baking sheet.

3 – Combine 1 tablespoon oil, remaining 1 clove garlic, and 1/2 teaspoon salt in same bowl. Add asparagus and carrot; toss to coat evenly. Spread on separate baking sheet.

4 – Bake bread cubes and vegetables 15 minutes, stirring once. Let stand 5 to 10 minutes to cool slightly.

5 – Meanwhile, combine onion, vinegar, remaining 1 tablespoon oil, lemon juice, mustard, and remaining 1/2 teaspoon salt in small bowl; mix well. Add bread cubes and vegetables; gently toss to coat evenly. Top with cheese just before serving.

Nutrition Facts Per Serving:
Calories: 173 calories, Carbohydrates: 13 g, Protein: 5 g, Fat: 12 g, Saturated Fat: 2 g, Cholesterol: 2 mg, Sodium: 722 mg, Fiber: 3 g
https://www.diabetesselfmanagement.com/recipes/salads/springtime-panzanella/

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Diabetic Dish of the Week – TERIYAKI SHRIMP STIR-FRY WITH PINEAPPLE AND PEPPERS

April 9, 2019 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetic Dish of the Week, Diabetic Gourmet Magazine | Leave a comment
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This week’s Diabetic Dish of the Week – TERIYAKI SHRIMP STIR-FRY WITH PINEAPPLE AND PEPPERS. Shrimp Lover’s Alert! Grab your Wok and get ready to enjoy a Diabetic Friendly Shrimp Recipe. Some of the ingredients you’ll need are; Shrimp, Mushrooms, Bell Peppers, Pineapple, Brown Rice and more! The recipe is from the Diabetic Gourmet Magazine which is stocked full of healthy and delicious Diabetic Friendly Recipes! So check it out today. Enjoy and Make 2019 a Healthy One! https://diabeticgourmet.com/

TERIYAKI SHRIMP STIR-FRY WITH PINEAPPLE AND PEPPERS
Ingredients

3/4 cup fat-free, reduced-sodium chicken broth, divided
2 tsp. cornstarch
2 Tbsp. lite Teriyaki sauce
1/8 tsp. ground pepper
2 Tbsp. canola oil, divided
3/4 lb. medium shrimp, shelled and deveined
1 Tbsp. grated or minced ginger
1 large garlic clove, minced
8 large white mushrooms, stemmed and quartered
1 cup diced green bell pepper
1 cup diced red bell pepper
1 cup fresh pineapple, in 1-inch cubes
Cooked brown rice

Directions

1 – Pour 1/4 cup of broth into small bowl. Add cornstarch and whisk to blend. Add remaining broth, Teriyaki sauce and ground pepper. Set seasoning sauce aside.
2 – In wok, heat 1 tablespoon of oil over high heat. Add shrimp and stir-fry until they look pink, 2-3 minutes. Turn shrimp out into bowl.
3 – Add remaining oil to wok. Stir-fry ginger and garlic until fragrant, 30 seconds. Add mushrooms and peppers and stir-fry until mushrooms look moist, 2 minutes. Add pineapple and return shrimp to wok. Stir seasoning sauce and pour it into pan. Stir-fry until the sauce thickens and boils, about 2 minutes. The shrimp should be white in the center. Serve immediately. Can be accompanied by cooked brown rice, if desired (not included in nutritional information).

Recipe Yield: 4 servings.

NUTRITIONAL INFORMATION PER SERVING:
Calories: 200
Fat: 9 grams
Saturated Fat: 1 grams
Fiber: 2 grams
Sodium: 190 milligrams
Protein: 20 grams
Carbohydrates: 13 grams
https://diabeticgourmet.com/diabetic-recipes/teriyaki-shrimp-stir-fry-with-pineapple-and-peppers

Diabetic Dish of the Week – BROILED RAINBOW TROUT WITH LEMON OIL AND OVEN-GRILLED VEGETABLES

April 2, 2019 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetic Dish of the Week, Diabetic Gourmet Magazine | Leave a comment
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This week’s Diabetic Dish of the Week is a BROILED RAINBOW TROUT WITH LEMON OIL AND OVEN-GRILLED VEGETABLES. Rainbow Trout along with with oven grilled Zucchini, Grape Tomatoes, and Red Onion. Start your Spring off healthy with this week’s recipe. The recipe is from the Diabetic Gourmet Magazine which has a huge selection of Diabetic Friendly Recipes to please everyone. Enjoy and Make 2019 a Healthy One! https://diabeticgourmet.com/

BROILED RAINBOW TROUT WITH LEMON OIL AND OVEN-GRILLED VEGETABLES

Ingredients

For Lemon Canola Oil

1 cup canola oil 250 mL
zest of two lemons, about 2 Tbsp (30 mL)
Remaining Ingredients

2 small zucchini, cut in half lengthwise, then cut into 1/4-inch (0.5-cm) thick diagonal pieces
1 pint grape tomatoes
1 medium red onion, cut in half and thinly sliced into half moons
4 garlic cloves, peeled and smashed
2 sprigs fresh rosemary
1 Tbsp balsamic vinegar (15 mL)
2 Tbsp lemon canola oil (30 mL)
1/2 tsp salt (2 mL)
1/2 tsp freshly ground black pepper (2 mL)
4 rainbow trout fillets (6 oz/170 g each), skin removed
2 tsp lemon oil (10 mL)
4 sprigs fresh rosemary, 2 inches (5 cm) long
1/2 tsp freshly ground black pepper (2 mL)
lemon wedges for garnishing

Directions

1 – In blender, combine canola oil and lemon zest. Process until smooth, then strain through fine mesh strainer. Store in refrigerator in airtight container or covered jar for 1-2 days.
2 – Preheat broiler. In large bowl, combine zucchini, grape tomatoes, red onion, garlic and rosemary. Drizzle vegetable mixture with balsamic vinegar and lemon canola oil. Toss, then sprinkle with salt and pepper. Spread vegetables in single layer on baking sheet and place 4 inches under broiler for 10 minutes or until vegetables are tender crisp and browned. Halfway through cooking time, toss vegetables.
3 – While vegetables are cooking, prepare baking sheet with foil and canola oil cooking spray. Place trout fillets on prepared baking sheet. Sprinkle both sides with pepper and place rosemary sprig under each fillet. Drizzle each fillet with 1/2 tsp (2 mL) lemon canola oil. Place fish under broiler for 7 to 8 minutes or until fish is opaque and flaky.
4 – Carefully lift trout from baking pan with spatula and serve with vegetables.
Recipe Yield: Yield: 4 servings. Serving size: 1 fillet.

NUTRITIONAL INFORMATION PER SERVING:
Calories: 310
Fat: 18 grams
Saturated Fat: 3.5 grams
Fiber: 2 grams
Sodium: 55 milligrams
Cholesterol: 75 milligrams
Protein: 28 grams
Carbohydrates: 7 grams
https://diabeticgourmet.com/diabetic-recipe/broiled-rainbow-trout-with-lemon-oil-and-oven-grilled-vegetables

Diabetic Dish of the Week – Turkey Meatballs with Spaghetti Squash

March 31, 2019 at 6:02 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 – Turkey Meatballs with Spaghetti Squash. Made using 93% lean Ground Turkey, Jennie – O Turkey would be a perfect choice! Meatballs and Spaghetti made healthier! The recipe is off the Diabetes Self Management website which has a huge selection of Diabetic Friendly Recipes so check it out today. Enjoy and Make 2019 a Healthy One! https://www.diabetesselfmanagement.com/

Turkey Meatballs with Spaghetti Squash

Ingredients
1/3 cup soft whole wheat bread crumbs (1 slice bread)
1/4 cup grated onion
1 teaspoon garlic powder
2 1/2 tablespoons minced flat leaf parsley
1/2 teaspoon red pepper flakes
1 teaspoon dried thyme
1/2 teaspoon whole fennel seeds
1 pound 93% lean ground turkey
2 egg whites
1 (12- to 16-ounce) spaghetti squash
1 can (about 14 ounces) no-salt-added crushed tomatoes
1/4 cup fat-free reduced-sodium chicken broth
1 teaspoon dried oregano
1 tablespoon minced fresh basil
1/3 cup minced green onions

Directions
1 – Mix bread crumbs, onion, garlic, parsley, red pepper, thyme, and fennel seed in bowl. Mix ground turkey with egg whites in large bowl, and add seasoned crumbs. Knead mixture well. Cover and chill meat 10 minutes. Preheat broiler.

2 – Split squash in half. Remove seeds. Place in glass baking dish, cut side down. Add 3 to 4 tablespoons water. Microwave on HIGH 10 to 12 minutes, or until fork-tender. Set aside to cool.

3 – Form 20 meatballs with chilled turkey. Put meatballs on pan; broil 4 to 5 minutes. Remove pan, turn meatballs, and cook 4 minutes more. Mix tomatoes and broth in 12-inch skillet; simmer over low heat. Add meatballs, oregano, basil, and green onions. Stir and cook until hot, about 10 minutes.

4 – Scrape squash into strands onto serving plate. Top with sauce and meatballs.

Yield: 4 servings.

Serving size: 1/4 cup spaghetti squash with 1/4 cup sauce and 5 meatballs.

Nutrition Facts Per Serving:
Calories: 224 calories, Carbohydrates: 20 g, Protein: 31 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 47 mg, Sodium: 450 mg, Fiber: 4 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/turkey-meatballs-spaghetti-squash/

Diabetic Dish of the Week – Apple Pecan Spice Squares

March 19, 2019 at 5:02 AM | Posted in dessert, 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 Apple Pecan Spice Squares. This week is a Diabetic Friendly Dessert Recipe for Apple Pecan Spice Squares. Some of the Ingredients you’ll be using are; Spice or Carrot Cake Mix, Plain Fat Free Yogurt, Pecans, Granny Smith Apple, and Red Delicious Apple. Diabetes doesn’t mean no Dessert! The recipe is from one of my favorite recipe sites and Magazines, Diabetes Self Management. At the Diabetes Self site you’ll find a huge assortment of Diabetes Friendly Recipes along with Diabetes News, and Diabetes Management Tips. So Check it out today! Enjoy and Make 2019 a Healthy One! https://www.diabetesselfmanagement.com/

Ingredients
1 package (about 15 ounces) spice or carrot cake mix
1 1/4 cups water, divided
3 eggs
1/2 cup plain fat-free yogurt
1/2 cup pecan pieces
1 unpeeled tart apple (such as Granny Smith), sliced
1 unpeeled baking apple (such as Red Delicious), sliced
1 tablespoon lemon juice (optional)
1 unpeeled ripe pear, sliced
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 tablespoon sucraslose-based sugar substitute
1 tablespoon margarine or butter
1/2 teaspoon vanilla or vanilla, butter and nut flavoring

 

Directions
1 – Preheat oven to 350°F. Spray jelly-roll pan with nonstick cooking spray.

2 – Beat cake mix, 1 cup water, eggs, and yogurt in medium bowl according to package directions. Pour batter into prepared pan; smooth top.

3 – Bake 20 minutes or until toothpick inserted into center comes out clean. Cool completely in pan on wire rack.

4 – Cook and stir pecans in large nonstick skillet over medium-high heat about 2 minutes or until lightly browned. Remove to plate; set aside.

5 – Add remaining 1/4 cup water, apples, pear, lemon juice, cinnamon, and nutmeg to same skillet; bring to a boil. Reduce heat to medium; cook 3 minutes or until fruit is crisp-tender. Remove from heat; gently stir in sugar substitute, margarine, vanilla, and pecans. Spoon evenly over cooled cake. Cut into 24 squares.

Yield: 24 servings.

Serving size: 1 dessert square.

Nutrition Facts Per Serving:
Calories: 132 calories, Carbohydrates: 21 g, Protein: 2 g, Fat: 5 g, Saturated Fat: 1 g, Cholesterol: 27 mg, Sodium: 158 mg, Fiber: 1 g
https://www.diabetesselfmanagement.com/recipes/desserts-sweets/apple-pecan-spice-squares/

Diabetic Dish of the Week – Warm Shrimp, Artichoke, and Parmesan Salad

March 12, 2019 at 5:02 AM | Posted in diabetes friendly, Diabetes Self Management, Diabetic Dish of the Week | 1 Comment
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This week’s Diabetic Dish of the Week is – Warm Shrimp, Artichoke, and Parmesan Salad. A perfect fresh and Spring like dish made with Shrimp, Artichoke Hearts, Fat Free Italian Dressing, Salad Blend, and Parmesan Cheese. The Dish is 196 calories and 14 net carbs. It’s from one of my favorite sites and Magazines, the Diabetes Self Management website. At the Diabetes site you’ll find a huge selection of Diabetic Friendly Recipes, Diabetes Management Tips, Diabetes News, and more! So check it out today. Enjoy and Make 2019 a Healthy One! https://www.diabetesselfmanagement.com/

Warm Shrimp, Artichoke, and Parmesan Salad

Ingredients
1 can (14 ounces) water-packed quartered artichoke hearts
20 frozen cooked tail-on premium shrimp (12 ounces)
1/2 cup fat-free Italian salad dressing
1 bag (12 ounces) salad blend
1/4 cup (1 ounce) shredded Parmesan cheese

Directions
1 – Drain and rinse artichoke hearts. Combine with shrimp and dressing in large, deep skillet. Cover and cook over medium heat 10 minutes, stirring occasionally.

2 – Divide salad blend among 4 dinner plates. Top salad with shrimp-artichoke mixture. Sprinkle with cheese.

Yield: 4 servings.

Nutrition Facts Per Serving:
Calories: 196 calories, Carbohydrates: 21 g, Protein: 24 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 133 mg, Sodium: 757 mg, Fiber: 7 g
https://www.diabetesselfmanagement.com/recipes/sides/warm-shrimp-artichoke-and-parmesan-salad/

Diabetic Dish of the Week – LUCK OF THE IRISH CORNED BEEF BRISKET

March 5, 2019 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetic Dish of the Week, Diabetic Gourmet Magazine | Leave a comment
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This week’s Diabetic Dish of the Week is – LUCK OF THE IRISH CORNED BEEF BRISKET. When Irish Eyes are smiling…. And those Eyes are smiling with this week’s recipe of LUCK OF THE IRISH CORNED BEEF BRISKET. Made using Angus Beef fresh corned beef brisket along with Spices, Carrots, Cabbage, and Onions. The Dish is 374 calories and 15 carbs per serving! Having Diabetes doesn’t mean you can’t enjoy the Irish Foods! The recipe is from the Diabetic Gourmet Magazine website which has a huge selection of Diabetic Friendly Recipes. Check it out today! Enjoy and Make 2019 a Healthy One! https://diabeticgourmet.com/

LUCK OF THE IRISH CORNED BEEF BRISKET

Ingredients

4 lb. Certified Angus Beef fresh corned beef brisket with seasoning packet
1 (1-in.) cinnamon stick
2 bay leaves
6 carrots, peeled and halved
12 coriander seeds
1 large head cabbage, cut into 8 wedges
2 onion, halved and stuck with 2 cloves each
12 whole peppercorns
3 sprigs fresh parsley
3 quarts water

Directions

1 – Place corned beef and seasoning packet in large heavy pot; add water. Bring to a boil and simmer for 1 hr.
2 – Add onions and carrots. Bring back to a boil and skim off fat.
3 – Add remaining ingredients, reduce heat to medium-low and cover. Simmer approximately 2 to 4 hrs. until beef is tender. When brisket pierces easily, it is ready.
4 – Drain the water, place brisket on a platter and let stand about 10 mins.
5 – Slice diagonally across the grain and serve with cabbage, carrots and onion.

Recipe Yield: Yield: 8 servings

NUTRITIONAL INFORMATION PER SERVING:
Calories: 374
Fat: 11 grams
Saturated Fat: 4 grams
Fiber: 5 grams
Sodium: 1741 milligrams
Cholesterol: 103 milligrams
Protein: 49 grams
Carbohydrates: 15 grams
https://diabeticgourmet.com/diabetic-recipes/luck-of-the-irish-corned-beef-brisket

Diabetic Dish of the Week – Roasted Eggplant Rolls

February 26, 2019 at 6:02 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 – Roasted Eggplant Rolls. The perfect Appetizer, it’s only 77 calories and 12 carbs per serving (2 rolls with 2 tablespoons pasta sauce) Along with 2 Egg Plants you’ll need Cream Cheese, Sour Cream, Green Onion, Dried Tomatoes, Spinach Leaves, Herbs, and Pasta Sauce. The recipe is from one of my favorite sites, the Diabetes Self Management website. At the Diabetes site you’ll find a huge selection of Diabetic Friendly Recipes, Diabetes Management Tips, Diabetes News, and much more so check it out today! Enjoy and Make 2019 a Healthy One! https://www.diabetesselfmanagement.com/

Roasted Eggplant Rolls
These eggplant rolls are pretty on a serving platter, full of herbs to make it the perfect Italian dish, and pair excellently with warmed pasta sauce.

Ingredients
2 medium eggplants (3/4 pound each)
2 tablespoons lemon juice
1 teaspoon olive oil
4 tablespoons (2 oz) fat-free cream cheese
2 tablespoons fat-free sour cream
1 green onion, minced
4 sun-dried tomatoes (packed in oil), rinsed, drained and minced
1 clove garlic, minced
1/4 teaspoon dried oregano
1/8 teaspoon black pepper
16 fresh stemmed spinach leaves
1 cup meatless pasta sauce

Directions
1. Preheat oven to 450 F. Spray 2 nonstick baking sheets with non-stick cooking spray; set aside. Trim ends from eggplants. Cut eggplants lengthwise into 1/4-inch-thick slices. Discard outside slices that are mostly skin (You will have about 16 slices total). Arrange slices in single layer on prepared baking sheets.

2. Combine lemon juice and olive oil in small bowl; brush lightly over both sides of eggplant slices. Bake 22 to 24 minutes or until slightly golden brown, turning once. Transfer eggplant slices to plate; cool.

3. Meanwhile, stir together cream cheese, sour cream, green onion, sun-dried tomatoes, garlic, oregano, and pepper in small bowl until blended.

4. Spread about 1 teaspoon cream cheese mixture evenly over each eggplant slice. Arrange spinach leaf on top, leaving 1/2-inch border. Roll up, beginning at small end. Lay rolls, seam side down, on serving platter. If making ahead, cover and refrigerate up to 2 days. Bring to room temperature before serving. Serve with warmed pasta sauce.

Yield: 8 servings (16 rolls).

Serving size: 2 rolls with 2 tablespoons pasta sauce.

Nutrition Facts Per Serving:
Calories: 77 calories, Carbohydrates: 12 g, Protein: 3 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 213 mg, Fiber: 1 g
https://www.diabetesselfmanagement.com/recipes/snacks-appetizers/roasted-eggplant-rolls/

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

February 19, 2019 at 6:02 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 a Turkey Burgers with Grilled Onions and Blue Cheese. You’ll combine Ground Turkey Breast along Garlic, Worcestershire Sauce, Oil, Paprika, Cumin, Salt, and Pepper. When I make my Turkey Burgers I use Jennie – O Extra Lean Ground Turkey Breast. It’s less calories and less fat than regular Ground Turkey. The Burger is topped with Onions and Blue Cheese. A Burger to please for sure! You can find this recipe at the Diabetes Self Management website. At the Diabetes Management site you’ll find a huge selection of Diabetic Friendly Recipes along with Diabetes Management Tips, Current Diabetes News and more so check it out today! Enjoy and Make 2019 a Healthy One! https://www.diabetesselfmanagement.com/

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 – BEEF RIBEYE AND ROOT VEGETABLES

February 12, 2019 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetic Dish of the Week, Diabetic Gourmet Magazine | Leave a comment
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This week’s Diabetic Dish of the Week is – BEEF RIBEYE AND ROOT VEGETABLES. Beef Ribeye Roast served with Baking Potatoes, Sweet Potatoes, and Onions. The Dish is 406 calories and 24 net carbs per serving! It’s from another one of my favorite sites, the Diabetic Gourmet Magazine website. The Diabetic Gourmet site has a huge selection of Diabetic Friendly Recipes so check it out today! Enjoy and Make 2019 a Healthy One! https://diabeticgourmet.com/

BEEF RIBEYE AND ROOT VEGETABLES

Ingredients

1 beef ribeye roast, small end, (about 4 to 6 pounds)
2 tablespoons vegetable oil
3 to 4 medium baking potatoes, cut into quarters (about 4-1/2 cups)
2 large sweet potatoes, cut in half, then cut into quarters (about 4-1/2 cups)
4 to 5 small onions, cut in half (about 3 cups)

Seasoning:
3 tablespoons minced fresh rosemary or 1 tablespoon dried rosemary
6 cloves garlic, minced
1-1/2 teaspoons salt
1-1/2 teaspoons dry mustard
1-1/2 teaspoons cracked black pepper

Directions

1 – Heat oven to 350F. Combine seasoning ingredients; press 3 tablespoons mixture evenly onto all surfaces of beef roast. Combine remaining seasoning mixture with oil in large bowl; set aside.
2 – Place roast, fat side up, on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef, not resting in fat. Do not add water or cover. Roast in 350F oven 1-3/4 to 2 hours for medium rare; 2 to 2-1/2 hours for medium doneness.
3 – Meanwhile add vegetables to seasoning mixture in bowl; toss to coat. Transfer vegetables to metal baking pan. Place in oven with beef roast and roast 1-1/2 to 2 hours or until vegetables are tender, stirring once.
4 – Remove roast when meat thermometer registers 135F for medium rare; 150F for medium. Transfer roast to carving board; tent loosely with aluminum foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10F to reach 145F for medium rare; 160F for medium.)
5 – Carve roast into slices. Serve with vegetables.

Recipe Yield: Makes 8 to 10 servings

NUTRITIONAL INFORMATION PER SERVING:
Calories: 403
Fat: 14 grams
Saturated Fat: 4 grams
Fiber: 3.7 grams
Sodium: 54 milligrams
Cholesterol: 91 milligrams
Protein: 41 grams
Carbohydrates: 28 grams
https://diabeticgourmet.com/diabetic-recipes/beef-ribeye-and-root-vegetables

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