Diabetic Dish of the Week – Microwave Beef Casserole Stew

February 16, 2021 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 Microwave Beef Casserole Stew. To make this week’s Dish you’ll be needing Ground Beef Stew Meat, Baby Red Potatoes, Mushrooms, Baby Carrots, Salt, Black Pepper, Dried Thyme, Flour, and Fat-Free Reduced-Sodium Beef Broth. The Stew is 133 calories and 7 net carbs per serving. 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 2021! https://www.diabetesselfmanagement.com/

Microwave Beef Casserole Stew
Running short on time and looking for a quick and easy meal for dinner? This casserole can be prepared in a little over 30 minutes and doesn’t even require the oven!

Vegetable cooking spray
1 pound beef stew meat, cut into bite size pieces*
1 1/2 cups baby red or Yukon Gold potatoes, quartered (about 6)
1 package (8 ounces) sliced fresh mushrooms
1 cup baby carrots
1/4 to 1/2 teaspoon salt (optional)
1/2 teaspoon black pepper
1/2 teaspoon dried thyme
1 tablespoon flour
1 can (14 1/2 ounces) fat-free reduced-sodium beef broth

Yield: 8 servings
Serving size: 1 cup stew

1. Lightly coat 8-inch square glass microwavable baking dish with cooking spray. Place beef in baking dish. Add potatoes, mushrooms and carrots; distribute evenly.

2. Stir together salt, pepper, thyme and flour in small bowl. Sprinkle evenly over stew mixture. Pour broth over meat and vegetables. Cover with 9-inch square of waxed paper; microwave on high for 30 minutes. (If microwave does not have turntable, turn baking dish three times.)

3. Remove dish from microwave and let stand, covered, 5 minutes before serving.

Serving suggestion: Serve with a leafy green salad and sliced tomatoes.

Variation: Add 1 can (8 ounces) no-salt-added, cut green beans, well drained.

*Note: Supermarkets carry packages of cut-up beef for stewing. However, it’s worth it to ask the butcher to cut up his or her best quality beef for stewing.

Nutrition Information:
Calories: 133 calories, Carbohydrates: 8 g, Protein: 15 g, Fat: 4 g, Saturated Fat: 2 g, Cholesterol: 30 mg, Sodium: 79 mg, Fiber: 1 g

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Baked Creole Salmon w/ Mustard Greens and Baby Red Potatoes

June 2, 2017 at 4:54 PM | Posted in fish, potatoes, salmon | 2 Comments
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Today’s Menu: Baked Creole Salmon w/ Mustard Greens and Baby Red Potatoes



For Breakfast I had a bowl of Cheerios’ and the morning cup of Bigelow Decaf Green Tea, Outside another nice day, 83 degrees, mostly sunny, but a bit more humid. Right after Breakfast I headed to Meijer, needed quite a few items. Back at home I took Mom’s Car up and had it washed and then took my car up and had it washed. Next stopped by the post office and mailed some letters and on the ATM and stopped and got gas. Nice day out today. For Dinner tonight something new, Baked Creole Salmon w/ Mustard Greens and Baby Red Potatoes.




Seen these dishes being made on the new Gordon Ramsay show, the “F” Word. These looked so good I had to try them. My recipes aren’t exact as the originals but both turned out delicious! So here’s my version of Creole Salmon w/ Mustard Greens and Baby Red Potatoes.





I had stopped by Meijer yesterday to pick up the ingredients for my Dinner tonight. I’m using a North Atlantic Salmon Fillet. I had purchased a 1/2 of a huge fillet that I cut into 4 smaller fillets. I froze 3 and kept one out for my Dinner tonight. To make the Salmon I’ll need; 1 Salmon Fillet, McCormick Griner Sea Salt, Zatarain’s Creole Seasoning, and Dried Thyme. To prepare it; I first preheated the oven to 400 degrees. Next I got a small baking pan and sprayed it with Pam Cooking Spray. I seasoned the Salmon  Fillet with the Thyme, Sea Salt and Creole Seasoning. I put the Fillet in the pan; skin side down. Baked it for 13 minutes; until done and fork flakey. The Salmon came out perfect! Done just right with excellent seasoning.





Now for the Mustard Greens and Baby Red Potatoes. I’ll need the following;Baby Red Potatoes, Mustard Greens (1 bunch), 1 Clove Garlic (minced), Lemon Juice, Blue Bonnet Light Butter, Extra Light Olive Oil, Sea Salt and Peppercorn Medley, and Parsley (chopped)




I’ll be using Baby Red Potatoes and 1 bunch of Mustard Greens. I filled a large pot 1/2 way with water, salted it, and brought it to a boil. Added the Potatoes, reduced the heat and until almost tender. Drained the water and laid the Potatoes on the cutting board. I then used the bottom of a coffee cup and lightly smashed the Potatoes. Next I grabbed a large skillet, sprayed it with Pam Cooking Spray and 1 tablespoon of Extra Light Olive Oil. Heated the skillet on medium heat. When the skillet was heated I added the Potatoes. After 3 minutes I added a 1//2 Clove Garlic. In another 2 minutes I added a pat of Blue Bonnet Light Butter, to brown the Potatoes, and seasoned with McCormick Sea Salt and Peppercorn Medley.



As the Butter was melted I washed my Mustard Greens and patted dry with a paper towel. I then added the Mustard Greens to the skillet. I cooked until it was wilted and tender. Be careful not overcook the Greens. Removed everything to a bowl; seasoned it with a splash of Lemon and chopped Parsley. This makes one nice side dish! I love Potatoes anyway but this is really a great way to prepare the Potatoes and the Mustard Greens, This is the first time I’ve had Mustard Greens in a very long time. The Greens came out tender and worked perfectly with the Red Potatoes. Along with the Salmon this turned out to be one delicious Dinner! For Dessert later a Dole No Sugar Added Diced Peach Cup.





Salmon /ˈsæmən/ is the common name for several species of fish in the family Salmonidae. Other fish in the same family include trout, char, grayling and whitefish. Salmon are native to tributaries of the North Atlantic and Pacific Ocean. Wikipedia









BBQ Pork Loin Boneless Backribs w/ Roasted Red Potatoes and Cut Green Beans

September 19, 2016 at 5:00 PM | Posted in greenbeans, Pork, potatoes, ribs | 2 Comments
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Today’s Menu: BBQ Pork Loin Boneless Backribs w/ Roasted Red Potatoes and Cut Green Beans



For Breakfast this morning I prepared a 2 Egg Cheese Omelet (using Sargento Reduced Fat Shredded Sharp Cheddar), 2 Jennie – O Turkey Breakfast Sausage Links, 2 toasted slices of Healthy Life Whole Grain Bread (lightly buttered), and my usual morning cup of Bigelow Decaf Green Tea. Love a good Breakfast! Gave Mom a hand with a couple of loads of laundry and then went to the bank for her and stopped by Kroger. Back home cleaned up around the outside. It’s a sunny day out with a high around 84 degrees with the humidity. Ran the vacuum and dusted, everything done for the day! For dinner tonight I prepared a BBQ Pork Loin Boneless Backribs w/ Roasted Red Potatoes and Cut Green Beans.

I had a Dinner all planned out but I needed Mushrooms. So after Breakfast I had went to Kroger for 1 Item, bbq-pork-loin-boneless-backribs-red-potatoes-green-beans-001Mushrooms. If you are like me, you can never go to the store and leave with just that 1 Item! So I got the Mushrooms and then some Potatoes, Carrots, Sugar Snap Peas, and some Alexia French Fries. Then I stopped by the Meat and Seafood Department and came across a new item, and my Dinner Menu has just changed! I came across a package of Swift Premium Dry Rubbed Kansas City Style BBQ Pork Loin Boneless Backribs. These looked too good to pass up so I grabbed a package of it and a package of the Swift Premium Dry Rubbed Carnitas Boneless Petite Pork Shoulder Roast, the Roast is for later this week and the Ribs tonight! The Pork Loin Boneless Backribs are just over 1 lb. and already Rubbed and Seasoned.


I chose the Baking Method to prepare it. I preheated the oven on 350°F. Removed the meat from package and placed cut side up in an uncovered roasting pan. The instructions said to cook approximately 40 to 45 minutes or until internal the temperature on a meat thermometer reaches 145°F in the thickest part of the meat. It took about the full 45 minutes to reach the 145°F. Removed from oven and let rest 3 minutes. Then carve and serve. Lean, moist, and seasoned perfectly! Just an excellent flavor and very tender. We have a new keeper item!


Roasted Red Potatoes
So to go with the Ribs I prepared some Roasted Baby Red Potatoes. Preheated the oven on 400 degrees. Next, I washed and scrubbed the Potatoes off. To prepare them I needed; 1 tablespoon Extra Virgin Olive Oil, 1 tablespoon minced fresh or Dried Rosemary, 1 tablespoon Dried Thyme, 1/2 teaspoon Sea Salt, and 1/4 teaspoon Ground Black Pepper. I start by heating up a Cast Iron Skillet on medium heat and as that’s heating up I cut the Baby Red Potatoes in half. Combined all ingredients in a large bowl and added the Potatoes. Toss to coat Potatoes and added them to the Skillet. Fry them about 4-5 minutes and transfer the Skillet to the oven, for about 15 – 20 minutes until they are fork tender. This is why I love using Cast Iron Skillets, from the stove to the oven, and then an easy clean up.


Fried Walleye w Risotto and Cut Green Beans 004
I also heated up a can of Del Monte Cut Green Beans along with a slice of Healthy Life Whole Grain Bread (Lightly Buttered). Had a Diet Peach Snapple to drink. For Dessert later a Weight Watcher’s Devine Triple Chocolate Ice Cream Bar, only 80 calories and 12 net carbs per bar.






Swift Premium Dry Rubbed Kansas City Style BBQ Pork Loin Boneless Backribs

Cooking Directions:swift-premium-dry-rubbed-kansas-city-style-bbq-pork-loin-boneless-backribs

1 – Pre-heat gas or charcoal grill to medium-high heat.
2 – Remove meat from package and place on grill, cut side up.
3 – Grill for 20 minutes, turning 2 to 3 times until internal temperature reaches 145°F in the thickest part of the meat.
4 – Remove from grill and let rest in covered pan for 3 minutes.
5 – Carve and serve.
For the Oven:
1 – Preheat oven to 350°F.
2 – Remove meat from package and place cut side up in an uncovered roasting pan.
3 – Cook approximately 40 to 45 minutes or until internal temperature on a meat thermometer reaches 145°F in the thickest part of the meat.
4 – Remove from oven and let rest 3 minutes.
5 – Carve and serve.
*Grill and oven temperatures may vary, adjust cooking time accordingly.


Ingredients: Pork, sugar, salt, spices including paprika, onion & garlic and natural hickory smoke flavor (contains swift-premium-dry-rubbed-kansas-city-style-bbq-pork-loin-boneless-backribs-packagedmaltodextrin).


Nutrition Facts
Serving Size: 4 oz Amount Per Serving Calories 210 Calories from Fat 120 % Daily Value*Total Fat 13g 20% Saturated Fat 4.5g 23%Trans Fat 0gCholesterol 55mg 18%Sodium 470mg 20%Total Carbohydrate 2g1% Dietary Fiber 0g0% Sugars 1gProtein 21g 42%



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