“Meatless Monday” Recipe of the Week – Potato-Cauliflower Mash

April 6, 2020 at 6:01 AM | Posted in Diabetes Self Management, Meatless Monday | 1 Comment
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This week’s Meatless Monday” Recipe of the Week is a Potato-Cauliflower Mash. Made using Water, Yukon Gold Potatoes, Cauliflower Florets, Fat-Free Evaporated Milk, Trans-Fat-Free Margarine, Salt, and Black Pepper. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Potato-Cauliflower Mash
Adding cauliflower to this otherwise traditional mashed potato dish reduces the carbohydrate content — and ups the taste factor!

Ingredients
3 cups water
2 cups cubed unpeeled Yukon Gold potatoes (about 12 ounces)
10 ounces frozen cauliflower florets
1/4 cup fat-free evaporated milk
2 tablespoons trans-fat-free margarine
3/4 teaspoon salt
1/4 teaspoon black pepper

Directions
Yield: 4 servings
Serving size: 1/2 cup

1 – Bring water to a boil in large saucepan. Add potatoes and cauliflower; return to a boil. Reduce heat; cover and simmer 10 minutes or until potatoes are tender.

2 – Drain vegetables; place in blender with evaporated milk, margarine, salt, and pepper. Blend until smooth, scraping side frequently.

Nutrition Information:
Calories: 173 calories, Carbohydrates: 25 g, Protein: 4 g, Fat: 6 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 531 mg, Fiber: 3 g
https://www.diabetesselfmanagement.com/recipes/sides/potato-cauliflower-mash/

 

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“Meatless Monday” Recipe of the Week – Tempeh Dagwood Sandwich

March 30, 2020 at 6:01 AM | Posted in Meatless Monday | 1 Comment
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This week’s “Meatless Monday” Recipe of the Week is a Tempeh Dagwood Sandwich. This bad boy is loaded with nothing but good things. You’ll be needing Low-Sodium Soy Sauce, Cider Vinegar, Garlic, Soy Tempeh, Mayonnaise, Multigrain Bread, Shredded Reduced-Fat Cheddar Cheese, and Tomato. Forget about the Meat with this one! The recipe is from the CooksRecipes website. At the Cooks site you’ll find a huge selection of recipes to please all Tastes, Diets, or Cuisines so be sure to check it out today for any of recipe needs! Enjoy and Eat Healthy in 2020! https://www.cooksrecipes.com/index.html

Tempeh Dagwood Sandwich
Stacked up high and filled with smooth avocado, juicy tomato, and creamy cheese, this power-protein sandwich is a South Beach vegetarian favorite. Vegans can use nondairy mayo and soy cheese. If you have extra time, marinate the tempeh for up to an hour.

Recipe Ingredients:
2 tablespoons low-sodium soy sauce
1 tablespoon plus 11/2 teaspoons cider vinegar
1 garlic clove, minced
1/2 (8-ounce) package soy tempeh
1 teaspoon mayonnaise
2 slices multigrain bread, lightly toasted
1 ounce shredded reduced-fat cheddar cheese (3 tablespoons)
1/4 avocado, peeled and sliced
2 slices tomato

Cooking Directions:
Whisk together soy sauce, vinegar, and garlic in a shallow bowl. Add tempeh and marinate for 10 minutes, turning once halfway through.
Spray a medium nonstick skillet with fat-free cooking spray and heat over medium heat. Add tempeh, reserving marinade, and cook until well browned, 4 minutes per side. Remove from heat, add 2 tablespoons of the marinade to the pan, and flip tempeh once or twice until marinade is absorbed.
Spread mayonnaise on 1 bread slice. Place tempeh on top and cover with cheese, avocado, and tomato. Top with remaining bread, gently press down, slice in half, and serve.
Makes 1 serving.

Nutritional Information Per Serving (1 recipe): 450 calories, 19 g fat, 5 g saturated fat, 37 g protein, 38 g carbohydrate, 16 g dietary fiber, 860 mg sodium.
https://www.cooksrecipes.com/diabetic/tempeh_dagwood_sandwich_recipe.html

“Meatless Monday” Recipe of the Week – Pasta with Spinach and Ricotta

March 23, 2020 at 6:01 AM | Posted in Diabetes Self Management, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is a Pasta with Spinach and Ricotta. I’ve got a delicious side dish for this week’s recipe, Pasta with Spinach and Ricotta. Made using Tricolored Rotini Pasta, Nonstick Cooking Spray, Frozen Chopped Spinach, Garlic, Fat-Free Ricotta Cheese, Water, Grated Parmesan Cheese, and Salt and Black Pepper. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Pasta with Spinach and Ricotta
Garnish this dish with some fresh basil leaves and you’ll feel like you’re dining at your favorite Italian restaurant!

Ingredients
8 ounces uncooked tricolored rotini pasta
Nonstick cooking spray
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
2 teaspoons minced garlic
1 cup fat-free or part-skim ricotta cheese
1/2 cup water
3 tablespoons grated Parmesan cheese, divided
Salt and black pepper

Directions
Yield: 4 servings
Serving size: about 3/4 cup pasta

1 – Cook pasta according to package directions. Drain well; cover and keep warm.

2 – Spray large skillet with nonstick cooking spray; heat over medium-low heat. Add spinach and garlic; cook and stir 5 minutes. Stir in ricotta, water, and 1 1/2 tablespoons Parmesan cheese. Season with salt and pepper.

3 – Add pasta to skillet; stir until well blended. Sprinkle with remaining 1 1/2 tablespoons Parmesan cheese.

Tip: For a special touch, garnish with fresh basil leaves.

Nutrition Information:
Calories: 286 calories, Carbohydrates: 48 g, Protein: 17 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 18 mg, Sodium: 278 mg, Fiber: 4 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/pasta-spinach-ricotta/

 

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“Meatless Monday” Recipe of the Week – Mediterranean Scramble Pitas

March 16, 2020 at 6:01 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is a Mediterranean Scramble Pita. Made using Canola Oil, Zucchini, Green Bell Peppers, Tomatoes, Dried Rosemary, Stuffed Green Olives, Italian Parsley, Egg Substitute, Multigrain Pita Bread Rounds, and Crumbled Reduced-Fat Feta Cheese. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Mediterranean Scramble Pitas
Packed with fiber, these delicious Greek pitas are the perfect way to try the Mediterranean diet!

Ingredients
2 teaspoons canola oil, divided
1 cup sliced zucchini and/or yellow squash
1 cup diced green bell peppers
1 cup grape tomatoes, quartered
1/4 teaspoon dried rosemary
12 small stuffed green olives, quartered
1/4 cup finely chopped fresh Italian parsley
1 cup cholesterol-free egg substitute
2 multigrain pita bread rounds, halved and warmed
1 ounce reduced-fat feta cheese, crumbled

Directions
Yield: 4 servings
Serving size: 1 filled pita half

1 – Heat 1 teaspoon oil in large nonstick skillet over medium-high heat. Add zucchini and bell peppers; cook 4 minutes or until crisp-tender. Add tomatoes and rosemary; cook 2 minutes, stirring frequently. Stir in olives and parsley. Place in medium bowl. Cover to keep warm.

2 – Wipe out skillet with paper towel. Add remaining 1 teaspoon oil and heat over medium heat. Cook egg substitute until set, lifting edges to allow uncooked portion to flow underneath.

3 – Fill each warmed pita half with equal amounts of eggs and half of feta. Top with vegetable mixture and remaining feta.

Nutrition Information:
Calories: 199 calories, Carbohydrates: 7 g, Protein: 12 g, Fat: 7 g, Saturated Fat: 1 g, Cholesterol: 2 mg, Sodium: 554 mg, Fiber: 6 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/mediterranean-scramble-pitas/

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“Meatless Monday” Recipe of the Week – Potato-Zucchini Pancakes

March 9, 2020 at 6:01 AM | Posted in Diabetes Self Management, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is Potato-Zucchini Pancakes. Made using Medium Baking Potato, Zucchini, Green Onion, Egg White, Flour, Vegetable Oil, and Sour Cream. Excellent for any Meal of the day! The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Potato-Zucchini Pancakes
Save time preparing these Potato-Zucchini Pancakes by shredding both the potato and the zucchini in a food processor fitted with a shredding disc.

Ingredients
1 medium baking potato, unpeeled and shredded
1/2 small zucchini, shredded
1 green onion, thinly sliced, plus additional for garnish
1 egg white
2 tablespoons all-purpose flour
1 tablespoon vegetable oil
Sour cream (optional)

Directions
Yield: 2 servings
Serving size: 3 pancakes

1 – Combine potato, zucchini, 1 green onion, egg white, and flour in medium bowl; mix well.

2 – Heat oil in large nonstick skillet over medium heat. Drop 1/3 cupfuls potato mixture into skillet; flatten slightly. Cook 5 minutes per side or until browned.

3 – Serve with sour cream, if desired. Garnish with additional green onion.

Tip: Save time by shredding both the potato and zucchini in a food processor fitted with a shredding disc. There’s no need to wash the bowl in between because all the ingredients are mixed together before cooking.

Nutrition Information:
Calories: 190 calories, Carbohydrates: 27 g, Protein: 6 g, Fat: 7 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 40 mg, Fiber: 2 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/potato-zucchini-pancakes/

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“Meatless Monday” Recipe of the Week – Upside-Down Taco

March 2, 2020 at 6:01 AM | Posted in Diabetes Self Management, Meatless Monday | 1 Comment
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This week’s “Meatless Monday” Recipe of the Week is a Upside-Down Taco. I’ve got a Protein Packed, Delicious, and Healthy Upside-Down Taco. Made using Fat-Free Refried Beans, Dry Taco Seasoning Mix, Cooking Spray, White Rice, Chopped Green Chilies, Finely Shredded Reduced-Fat Mild Cheddar Cheese, Lettuce, Diced Tomato, Purple Onion, Baked Tortilla Chips, Fat-Free Sour Cream, and Salsa. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Upside-Down Taco
Ingredients
Preparation time: 20 minutes
Baking time: 20 minutes
Cooling time: 10 minutes

1 can (16 ounces) fat-free refried beans
1 tablespoon dry taco seasoning mix
Cooking spray
2 cups cooked white rice (warm slightly if using leftover rice)
1 can (4 1/4 ounces) chopped green chilies
1 cup (4 ounces) finely shredded, reduced-fat, mild Cheddar cheese
Toppings:
2 cups shredded lettuce
1 cup diced tomato
1/4 cup chopped purple onion
2 cups crumbled baked tortilla chips (about 30 chips)
4 tablespoons fat-free sour cream
4 tablespoons salsa

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

* Preheat oven to 350°F. In a small bowl, stir together beans and taco seasoning until mixed well. Set aside. Coat an 8″ x 8″ pan with cooking spray. Layer rice in bottom of pan. Dollop on seasoned refried beans and spread over rice. Spoon on green chilies. Sprinkle evenly with cheese. (At this point, the casserole can be refrigerated for baking later.) Bake uncovered for 20 minutes, or until cheese is melted and beans are heated through. Remove from oven and allow to cool about 10 minutes. Top with lettuce, tomato, onion, and crumbled tortilla chips. (If all of the casserole will not be eaten at one time, then add these toppings to each individual serving, because they will not reheat well when the rice/bean portion of the casserole is reheated. Store remaining toppings in individual zip-top bags.)

Use a large spatula to serve. Each serving may be garnished with 1 tablespoon sour cream and 1 tablespoon salsa.

This recipe can be doubled to make a 9″ x13″ casserole.

Nutrition Information:
Calories: 345 calories, Carbohydrates: 57 g, Protein: 18 g, Fat: 5 g, Saturated Fat: 2 g, Sodium: 1,217 mg*, Fiber: 6 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/upside-down-taco/

 

 

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“Meatless Monday” Recipe of the Week – Santa Fe Veggie Quesadillas

February 24, 2020 at 6:01 AM | Posted in Diabetes Self Management, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is a recipe for Santa Fe Veggie Quesadillas. Made using Red Bell Pepper, Black Beans, Canned Unsalted Corn, Green Onion, Cumin, Garlic Salt, 2% Colby–Monterey Jack Cheese Blend, and Whole Wheat Tortillas. Its only 180 calories and 24 net carbs. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Santa Fe Veggie Quesadillas
Ingredients
Preparation time: 15 minutes
Cooking time: approximately 10 minutes.

1/2 cup diced red bell pepper
1/2 cup canned black beans, rinsed and drained
1/2 cup no-added-salt canned corn, drained
1 green onion, chopped
1/8 teaspoon cumin
1/8 teaspoon garlic salt
Cooking spray
4 eight-inch whole wheat tortillas
1 cup shredded 2% Colby–Monterey Jack cheese blend

Directions
Yield: 12 pieces
Serving size: 2 pieces

* In a bowl, stir together red pepper, black beans, corn, onion, cumin, and garlic salt; set aside. Heat a large, nonstick skillet over medium heat. Spray warm skillet with cooking spray and place one tortilla flat in the skillet. After 1 minute, use a large spatula to flip the tortilla over. Sprinkle evenly with half of the cheese, then with half of the vegetable mixture. Top with a second tortilla. Cover the skillet with a lid and cook 30 seconds, or until the cheese begins to melt. Carefully flip quesadilla over with the large spatula, cover, and continue cooking an additional minute. Transfer to a serving dish and slice into 6 pie-shaped pieces. Cover to keep warm or place in a warm oven. Repeat process to make second quesadilla. Serve quesadillas with Sassy salsa if desired.

Nutrition Information:
Calories: 180 calories, Carbohydrates: 27 g, Protein: 9 g, Fat: 4 g, Saturated Fat: 2 g, Sodium: 368 mg, Fiber: 3 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/santa-fe-veggie-quesadillas/

 

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“Meatless Monday’ Recipe of the Week – Queso Tortilla Torte

February 17, 2020 at 6:01 AM | Posted in CooksRecipes, Meatless Monday | Leave a comment
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This week’s Meatless Monday Recipe of the Week is a Queso Tortilla Torte. Made with; Green Chilies, Onions, Refried Beans, Tomatoes, Cheese, and Corn Tortillas. You can find this recipe at the CooksRecipes website. The Cooks site has a huge selection of recipes for all cuisines and tastes! So Enjoy and Eat Healthy! http://www.cooksrecipes.com/index.html

Queso Tortilla Torte
Corn tortillas stacked and filled with a seasoned mixture of mild green chiles and green onions, refried beans and three types of cheese.

Recipe Ingredients:

1 cup green chiles, mild, diced, drained
3/4 cup green onions, chopped
1/2 tablespoon ground cumin*
24 (6-inch) corn tortillas
1 1/2 cups shredded Wisconsin Cheddar cheese
3 cups shredded Wisconsin Monterey Jack Hot Pepper cheese
2 cups refried beans
3 cups shredded Wisconsin Monterey Jack cheese
3/4 cup tomatoes, diced
Suggested garnishes: sour cream, hot peppers, red or green taco sauce

Cooking Directions:

1 – Mix together the green chiles, green onions and cumin.
2 – Assemble 6 tortillas on sheet pans lined with silicone paper, as follows:
3 – First Layer: Corn tortilla, 1/4 cup (about 2 ounces) green chile mixture and 2 tablespoons Wisconsin cheddar cheese.
4 – Second Layer: Corn tortilla, 1/2 cup Wisconsin Hot Pepper cheese.
5 – Third Layer: Corn tortilla, 1/3 cup (about 3 ounces) refried beans and 1/4 cup Wisconsin Monterey Jack cheese.
6 – Fourth Layer: Corn tortilla, 1/4 cup Wisconsin Monterey Jack cheese, 2 tablespoons tomato and 2 tablespoons Wisconsin cheddar cheese.
7 – Bake in oven at 375°F (190°C) for 8 to 10 minutes. Let stand 2 minutes.
8 – Cut each torta in half; serve one half atop the other. Or cut into quarters; do not stack. Garnish as desired.
Makes 12 quesadillas.

Variations:

* You may replace the Asadero with any of these Wisconsin cheeses: Wisconsin Monterey Jack, Queso Oaxaca, Queso Quesadilla, Muenster or Fontina.
* Add cooked crumbled ground beef, pork or chorizo to potato mixture.
* For spicier quesadilla, use 1 can mild and 1 can hot green chiles.
https://www.cooksrecipes.com/mless/queso_tortilla_torte_recipe.html

“Meatless Monday” Recipe of the Week – Fried Brown Rice for Diabetics

February 10, 2020 at 6:01 AM | Posted in Diabetes Self Management, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is Fried Brown Rice for Diabetics. To make this dish you’ll need Reduced Calorie Margarine, Egg Substitute, Green Onion, Instant Brown Rice, Less Sodium Fat Free Chicken Broth, and Frozen Peas and Carrots. Fried Brown Rice made Healthy! The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Fried Brown Rice for Diabetics
Ingredients
Preparation time: 5 minutes
Cooking time: approximately 10 minutes.
Standing time: 7 minutes
Cooking spray
2 teaspoons reduced-calorie margarine
1/4 cup liquid egg substitute
1 chopped green onion
1 1/2 cups instant brown rice
1 1/2 cups 50% less sodium, fat-free chicken broth
1/2 cup frozen peas and carrots, unthawed (alternatively, unthawed frozen mixed vegetables can be used)

Directions
Yield: 3 1/2 cups
Serving size: 1/2 cup

* Coat a large, nonstick skillet with cooking spray; add margarine, and melt over medium heat. Add egg substitute and stir-fry until egg is set (like scrambled egg). Stir in onion, rice, broth, and peas and carrots; stir to mix. Bring mixture to a boil over high heat, cover, reduce heat to medium-low, and simmer for 5 minutes. Remove from the heat, stir, and cover. Let stand 7 minutes, fluff with a fork, and serve.

Nutrition Information:
Calories: 98 calories, Carbohydrates: 16 g, Protein: 4 g, Fat: 2 g, Saturated Fat: <1 g, Sodium: 163 mg, Fiber: 1 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/fried-brown-rice/

 

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* Diabetic Cooking: Recipes and meals for every occasion
* Quizzes, Q&As, Resources, Products, and more!Your one-stop resource for advice, news and strategies for living with diabetes.
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“Meatless Monday” Recipe of the Week – Chile Custard Squares

February 3, 2020 at 6:01 AM | Posted in CooksRecipes, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is Chile Custard Squares. Start your day off with this week’s recipe of Chile Custard Squares. Made using Eggs, Flour, Baking Powder, Monterey Jack Cheese, Cottage Cheese, Ortega Diced Green Chiles, Butter, and Tortilla Chips. The recipe is from the CooksRecipes website where you’ll find a fantastic selection of recipes to please all tastes. Enjoy and Eat Healthy in 2020! https://www.cooksrecipes.com/index.html

Chile Custard Squares
This tasty southwestern-style egg, chile and cheese casserole makes a great entrée for brunch or dinner.

Recipe Ingredients:
10 large eggs, beaten
1/2 cup all-purpose flour
1 teaspoon baking powder
4 cups shredded Monterey Jack or cheddar cheese
2 cups small curd cottage cheese
1 (7-ounce) can ORTEGA Diced Green Chiles
1/2 cup butter, melted
2 cups crushed tortilla chips

Cooking Directions:
1 – Preheat oven to 400°F (205°C).
2 – Combine eggs, flour and baking powder in medium bowl. Add butter, Monterey Jack cheese, cottage cheese and chiles and butter; stir well. Spoon into 13x9x2-inch baking pan. Top with tortilla chips.
3 – Bake for 15 minutes; reduce oven temperature to 350°F (175°C). Bake for 35 to 40 minutes or until knife inserted near center comes out clean. Cut into squares.

Makes 12 servings.
https://www.cooksrecipes.com/breakfast/chile_custard_squares_recipe.html

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