“Meatless Monday” Recipe of the Week – BROCCOLI WITH ASIAN TOFU

December 9, 2019 at 6:01 AM | Posted in diabetes, diabetes friendly, Diabetic Dish of the Week, Diabetic Gourmet Magazine | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is – BROCCOLI WITH ASIAN TOFU. Made using Tofu, Lite Soy Sauce, Sesame Oil, Brown Sugar, Ginger Root, Broccoli, Peanut Oil, Crushed Red Pepper, Garlic, and Sesame Seeds. Tofu done right! You can find this recipe along with all the other Diabetic Friendly Recipes at the Diabetic Gourmet Magazine website. Check out soon to find Delicious and Healthy Diabetic Friendly Recipes. Enjoy and Make 2019 a Healthy One! https://diabeticgourmet.com/

BROCCOLI WITH ASIAN TOFU
Ingredients

1 pkg (16 oz) firm tofu, drained
2 Tbsp lite soy sauce
1 tsp sesame oil (optional)
1/2 Tbsp brown sugar
1 Tbsp fresh ginger root, finely chopped or shredded (or 1 tsp ground ginger)
1 lb fresh broccoli, rinsed and cut into individual spears
1 Tbsp peanut oil or vegetable oil
1/4 tsp crushed red pepper
4 Tbsp garlic, peeled and thinly sliced (about 8 cloves)
1 Tbsp sesame seeds (optional)
Cooking spray

Directions

1 – Slice tofu into eight pieces. Place on a plate or flat surface covered with three paper towels. Top with four more paper towels. Top with another flat plate or cutting board. Press down evenly and gently to squeeze out moisture. Throw away paper towels. Replace with fresh paper towels and press again. (The more liquid you remove, the more sauce the tofu will absorb.)
2 – Place tofu in a bowl just big enough to hold all eight pieces lying on their widest side without overlapping.
In a small bowl, stir to thoroughly combine soy sauce, sesame oil, brown sugar, and ginger into a marinade, and stir thoroughly. Pour over tofu. Carefully turn the tofu several times to coat well. 3 3 – Set aside.
4 РMeanwhile, heat a large nonstick saute pan coated with cooking spray. Add broccoli and saut̩ for about 5 minutes, until it turns bright green and becomes tender and crispy. Remove broccoli from pan and set aside.
5 – Heat a grill pan or flat saute pan over high heat. Drain tofu, reserving marinade. Place on grill pan to heat for about 3 minutes. Gently turn. Heat the second side for 3 minutes.
6 – At the same time, in the saute pan over medium-low heat, warm the peanut oil, crushed red pepper, and garlic until the garlic softens and begins to turn brown, about 30 seconds to 1 minute. 7 – Add broccoli and reserved marinade, and gently mix until well-coated.
8 – Place two slices of tofu on each plate with one-quarter of the broccoli and marinade mixture. Sprinkle with sesame seeds (optional).
NOTES:
Optional: Delicious served on top of brown rice or Asian-style noodles (soba or udon).

Recipe Yield: Yield: 4 servings “Serving size: 2 slices tofu, with broccoli and marinade mixture
https://diabeticgourmet.com/diabetic-recipes/broccoli-with-asian-tofu

Kitchen Hint of the Week!

December 1, 2019 at 6:00 AM | Posted in Kitchen Hints | Leave a comment
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Healthy snacks……….

Many vegetables taste great with a dip or dressing. Try a low-fat salad dressing with raw broccoli, red and green peppers, celery sticks or cauliflower.

Diabetic Dish of the Week -Turkey Mornay Casserole

November 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 Mornay Casserole. You can make this week’s recipe with fresh ingredients or it can be prepared with Thanksgiving Day Dinner Leftovers. Some of the ingredients you” be using are Onions, Celery, Button Mushrooms, Garbanzo Bean Flour, Mozzarella, Brown Rice, Shredded Turkey, Broccoli, and more! Perfect Casserole for the up coming Holidays! You can find this recipe at the Diabetes Self Management website. At the Diabetes Self Management site you’ll find a huge selection of Diabetes Friendly Recipes, Diabetes Management Tips, Diabetes News and so much more so be sure to check it out today. You can also subscribe to the Diabetes Self Management Magazine, one of my favorites. I’ve left a link so you can subscribe at the end of the post. So Enjoy and Make 2019 a Healthy One! https://www.diabetesselfmanagement.com/

Turkey Mornay Casserole
Thanksgiving is about tradition. It’s a time to give thanks, a time for family, friends, and food. Let’s talk leftovers with this gluten-free casserole. Turkey and vegetables or just vegetables rock the dish! Take your pick.

Ingredients
2 tbsp vegetable oil
1/2 cup diced onions
1/2 cup diced celery
1/8 + 1/2 tsp salt, divided
12 ounces sliced button or cremini mushrooms (approximately 5 cups)
6 tbsp soy-free buttery sticks, divided (4 tbsp + 2 tbsp)
1/4 cup garbanzo bean flour
1 cup alternative milk, such as rice milk
1 cup vegetable broth
4 ounces mozzarella style shreds
1/4 tsp nutmeg
1/8 tsp white pepper
3 cups cooked brown rice
4 cups steamed broccoli, chopped
2 cups cooked turkey, shredded
1/2 cup gluten-free breadcrumbs

Directions
1. Preheat oven to 350 degrees F.

2. In a medium saucepan, heat oil over medium heat. Add onions, celery and dash salt. Cook 3 minutes. Add mushrooms and cook until soft, an additional 4-5 minutes. Set aside.

3. In a small saucepan, melt 4 tablespoons margarine over medium heat. Add flour and cook for 1 minute, stirring constantly.

4. Add milk and broth. Whisk until smooth. Simmer 5 minutes, whisking.

5. Add cheeze. Cook an additional 5 minutes, whisking frequently.

6. Add nutmeg, pepper and salt to sauce. Set aside.

7. In a large bowl, combine rice, broccoli and turkey. Fold in the sauce and mushroom mixture.

8. Transfer mixture to a 2-quart casserole dish. Top with breadcrumbs. Cut the remaining 2 tablespoons cold margarine into small pieces. Sprinkle over the breadcrumbs.

9. Bake uncovered for approximately 25 minutes, until heated through and bubbling.

10. Place under broiler for a couple of minutes to brown crumbs.

Yield: Serves 6–8.

Nutrition Facts Per Serving:
Calories: 741 calories, Carbohydrates: 94 grams, Protein: 32 grams, Fat: 26 grams, Saturated Fat: 11.7 grams, Cholesterol: 76 mg, Sodium: 470 mg, Fiber: 6.8 grams
https://www.diabetesselfmanagement.com/recipes/main-dishes/turkey-mornay-casserole/

 

 

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“Meatless Monday” Recipe of the Week – POTATO, BROCCOLI AND FENNEL SALAD

May 20, 2019 at 6:01 AM | Posted in Diabetic Gourmet Magazine, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is – POTATO, BROCCOLI AND FENNEL SALAD. Idaho Potatoes, Broccoli, Ranch Salad Dressing, and Red Onions are some of the ingredients you’ll need to make this week’s recipe. It’s from the Diabetic Gourmet Magazine website which has a huge selection of Diabetic Friendly recipes to choose from so check it out today! Enjoy and Make 2019 a Healthy One! https://diabeticgourmet.com/

POTATO, BROCCOLI AND FENNEL SALAD

Ingredients

8 large Idaho potatoes (about 4 pounds), well-scrubbed, cut into 3/4-inch chunks
1/2 teaspoon salt
4 cups chopped broccoli (about 1 bunch)
2 cups (16 ounces) favorite ranch salad dressing
3 cups chopped fennel (about one large bulb), with core and tops removed
1 large red onion, quartered and very thinly sliced (about 1 1/2 cups)
1/2 cup diced green olives with pimento (optional)
Salt and pepper to taste
Leaf lettuce, for garnish
Cherry tomatoes or sliced tomatoes, for garnish

Directions

1 – Fill large stockpot half full of water, add salt and bring to boiling over high heat. Add potatoes and bring back to boiling over high heat; reduce heat to medium and boil for three minutes.
2 – Add broccoli to potatoes and bring back to boiling over high heat. Reduce heat to medium again, and cook until desired doneness (1-3 minutes). Potatoes and broccoli should both be firm. Drain well in colander.
3 – Transfer potatoes and broccoli to large mixing bowl, add ranch dressing and let cool. Stir in fennel, onions and olives, if using. Taste and season with salt and pepper, if desired. Serve on bed of leaf lettuce with ripe tomatoes as garnish.

Recipe Yield: Yield: 14 servings

NUTRITIONAL INFORMATION PER SERVING:
Calories: 280
Fat: 18 grams
Sodium: 480 milligrams
Cholesterol: 10 milligrams
Protein: 4 grams
Carbohydrates: 28 grams
https://diabeticgourmet.com/diabetic-recipes/potato-broccoli-and-fennel-salad

Wild Idea Buffalo Recipe of the Week – BUFFALO and BROCCOLI STIR-FRY

April 17, 2019 at 6:02 AM | Posted in Wild Idea Buffalo | Leave a comment
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This week’s Wild Idea Buffalo Recipe of the Week – BUFFALO and BROCCOLI STIR-FRY. Made using Wild Idea Ground Buffalo along with Spring Onions, Broccoli, Sesame Oil, Asian Fish Sauce, and seasoning. You can find this recipe at the Wild Idea Buffalo website where you can also purchase the Wild Idea Ground Buffalo or any of the Wild Idea Buffalo Products. Enjoy and Eat Healthy in 2018! https://wildideabuffalo.com/

 

BUFFALO and BROCCOLI STIR-FRY
Super quick, super easy, super delicious!

Ingredients:
1 – pound Wild Idea Ground Buffalo
3 – spring onions, bulbs halved and sliced, greens sliced
1 – large head broccoli, flowers with tender part of stem
2 – tablespoon sesame oil + more if needed
2 – tablespoon Asian fish sauce
1/4 – cup rice vinegar
3/4 – cup organic chicken broth or water
2 – tablespoons soy sauce
2 – teaspoons sriracha sauce
1 – tablespoon cornstarch
2 – tablespoons brown sugar
1 – tablespoon fresh grated ginger
4 – garlic cloves, chopped
1 – teaspoon black pepper
salt to taste
Optional: chili flake, chopped peanuts, chopped cilantro

Preparation:

1 – Mix together the Asian fish sauce, vinegar, broth, soy sauce, srirachia, cornstarch, brown sugar, ginger, garlic and black pepper. Set aside.
2 – In a heavy bottom large skillet or wok over medium high heat, heat the oil.
3 – Crumble in the ground buffalo and break up further with a spatula as it cooks.
4 – When lightly browned add the sliced onion bulbs and continue to stir-fry until the meat is nicely browned. Add more sesame oil if needed.
5 – Add the sauce mixture and stir to incorporate.
6 – Nestle in the broccoli and cover the pan. Reduce heat to medium and cook for seven minutes or until broccoli is el dente.
7 – Sprinkle in amount desired of the sliced green of the onions, reserving any remaining to pass with dish.
8 – Season with salt to taste and add red pepper flake or serve on the side.
9 – Serve over rice and garnish as desired.

https://wildideabuffalo.com/blogs/recipes/ground-buffalo-broccoli-stir-fry

 

 

 


Wild Idea Buffalo – 1 LB. PREMIUM GROUND BUFFALO

Wild Idea Ground Buffalo is a “must have” for countless healthy, meaty meals. We grind our finest roasts and steaks to bring you the most delicious ground buffalo on the planet. User friendly and very versatile, our 100% grass-fed, ground buffalo meat is packed with protein and minaturally low in fat and calories. Did we mention it’s delicious? Average 95% lean.
https://wildideabuffalo.com/collections/premium-ground-bison-burgers/products/1-lb-ground-buffalo

“Meatless Monday” Recipe of the Week – Bow Ties and Broccoli Mushroom Alfredo

February 18, 2019 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 – Bow Ties and Broccoli Mushroom Alfredo. Bow Tie Pasta, Broccoli, Mushrooms, Parmesan Cheese all topped with Alfredo Sauce and baked to perfection! The recipe is from one of my favorite recipe sites, the CooksRecipes website (https://www.cooksrecipes.com/index.html) The Cooks site has a huge selection of recipes that will please all tastes, diets, and cuisines so check it out today. Enjoy and Make 2019 a Healthy One!

Bow Ties and Broccoli Mushroom Alfredo
Serve this pasta dish with fresh fruit and warm foccacia bread for a delicious meatless meal.

Recipe Ingredients:
2 (10-ounce) containers refrigerated mushroom Alfredo sauce
2 (6-ounce) cups dry bow tie pasta, cooked according to package directions, drained
2 tablespoons vegetable oil
2 cups frozen broccoli florets, defrosted
1 cup sliced fresh mushrooms
2 tablespoons freshly grated Parmesan cheese

Cooking Directions:
1 – Preheat oven to 350°F (175°C). Lightly grease 2-quart baking dish.
2 – Heat oil in medium skillet; add mushrooms. Cook until liquid from mushrooms has evaporated. Combine pasta, sauce, broccoli and mushrooms. Place into prepared baking dish; cover.
3 – Bake for 20 minutes. Uncover; sprinkle with cheese. Bake for an additional 10 minutes.
Makes 4 servings.
https://www.cooksrecipes.com/mless/bow_ties_and_broccoli_mushroom_alfredo_recipe.html

It’s Chili, Chowder, or Stew Saturday – Broccoli and Potato Chowder

February 16, 2019 at 6:02 AM | Posted in diabetes friendly, Diabetes Self Management, It's Chili Soups or Stews Saturday | Leave a comment
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This week’s It’s Chili, Chowder, or Stew Saturday is a recipe for Broccoli and Potato Chowder. Made using Leeks, Potatoes, Corn, Green Chilies, Broccoli, and Spices. It’s only 280 calories per serving. It’s off the Diabetes Self Management website which has a huge selection of Diabetic Friendly Recipes. Enjoy and Make 2019 a Healthy One! https://www.diabetesselfmanagement.com/

Broccoli and Potato Chowder

Ingredients
1 can (about 14 ounces) fat-free reduced-sodium chicken broth
1 cup sliced leeks
1/2 cup cubed peeled potato
1/3 cup fresh or frozen corn
1 can (about 4 ounces) diced mild green chiles
3/4 teaspoon paprika
1 1/2 cups broccoli florets
3/4 cup evaporated skimmed milk
2 tablespoons all-purpose flour
Jalapeño pepper sauce (optional)

Directions
1 – In medium saucepan combine broth, leeks, potato, corn, chiles, and paprika. Bring to a boil. Reduce heat and simmer, covered, 10 to 15 minutes or until vegetables are tender. Add broccoli; simmer 3 minutes.

2 – Whisk milk into flour. Stir into vegetable mixture. Cook, stirring constantly, until soup comes to a boil and thickens slightly. Season to taste with pepper sauce, if desired.

Yield: 2 servings. Serving size: 2 cups chowder.

Nutrition Facts Per Serving:
Calories: 280 calories, Carbohydrates: 51 g, Protein: 19 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 3 mg, Sodium: 311 mg, Fiber: 5 g
https://www.diabetesselfmanagement.com/recipes/soups-stews/broccoli-potato-chowder/

Diabetic Dish of the Week – Oriental-Style Sea Scallops

November 6, 2018 at 6:02 AM | Posted in CooksRecipes, diabetes friendly, Diabetic Dish of the Week | Leave a comment
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This week’s Diabetic Dish of the Week is Oriental-Style Sea Scallops. Scallops along with Broccoli, Onion, Cabbage, Pea Pods and Mushrooms, and Rice all combine to make this Diabetic Friendly Dish. Equal replaces the Sugar in the Recipe. It’s another recipe from the CooksRecipes website which has a huge selection of recipes to please all tastes, diets, and cuisines. Enjoy and Eat Healthy in 2018! https://www.cooksrecipes.com/index.html

Oriental-Style Sea Scallops
Broccoli, onion, cabbage, pea pods and mushrooms are combined with scallops in a tasty sauce. Ground anise and coriander give this dish a unique flavor. Serve it over hot rice.

Recipe Ingredients:
2 tablespoons sesame or vegetable oil
1 1/2 cups broccoli florets
1 cup thinly sliced onion
1 pound sea scallops
3 cups thinly sliced Napa cabbage or bok choy
2 cups snow peas, ends trimmed
1 cup sliced shiitake or button mushrooms
2 cloves garlic, minced
2 teaspoons ground star anise*
1/4 teaspoon ground coriander
1/2 cup chicken broth
1/4 cup rice wine vinegar
2 to 3 teaspoons light soy sauce
1/4 cup cold water
2 tablespoons cornstarch
2 to 3 tablespoons Equal® Spoonful**
4 cups hot cooked rice

Cooking Directions:
1 – Heat oil in wok or large skillet. Cook and stir broccoli and onion 3 to 4 minutes. Add scallops, cabbage, snow peas, mushrooms, garlic, anise and coriander. Cook and stir 2 to 3 minutes.
2 – Add chicken broth, vinegar and soy sauce. Heat to boiling; reduce heat. Simmer, uncovered, about 5 minutes or until scallops are cooked and vegetables are tender.
3 – Combine cold water and cornstarch. Stir cornstarch mixture into boiling mixture. Boil, stirring constantly, until thickened. Remove from heat; let stand 2 to 3 minutes. Stir in Equal®.
4 – Serve over rice.
Makes 6 servings.

*You can substitute 2 teaspoons five-spice powder for the star anise and coriander. Amounts of vinegar and soy sauce may need to be adjusted to taste.
**May substitute 3 to 4 packets Equal sweetener.

Nutritional Information Per Serving (1/6 of recipe): calories 330, protein 20 g, carbohydrate 49 g, fat 6 g, cholesterol 26 mg, sodium 276 mg.

https://www.cooksrecipes.com/diabetic/oriental-style-sea-scallops-diabetic-recipe.html

Diabetic Low-Carb Vegetarian Recipes

October 25, 2018 at 5:01 AM | Posted in Eating Well | 2 Comments
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From the EatingWell website and Magazine its Diabetic Low-Carb Vegetarian Recipes. Healthy and Delicious Diabetic Low-Carb Vegetarian Recipes like; Marinated White Beans, Vegan French-Fried Onions, and Lemon-Dill Cauliflower and Broccoli. Find these Diabetic Friendly Recipes and more all at the EatingWell website. Enjoy and Eat Healthy in 2018! http://www.eatingwell.com/

Diabetic Low-Carb Vegetarian Recipes
Find healthy, diabetes-friendly, low-carb vegetarian recipes, from the food and nutrition experts at EatingWell.

Marinated White Beans
Need a quick appetizer but don’t want to make a trip to the store? Look no further than that can of white beans in your pantry. Warmed with olive oil and spices, they’re an elegant yet incredibly easy treat……..

Vegan French-Fried Onions
Oven-frying lightly battered onion slices produces the kind of crispy onions rings we all love, but with less fat and fewer calories. Plus, we use almond milk to make this crispy onion topping dairy-free and vegan—perfect for topping a vegan green bean casserole!…..,,

Lemon-Dill Cauliflower and Broccoli
This lemony side dish of steamed cauliflower and broccoli florets goes perfectly with poultry or fish……….

* Click the link below to get all the Diabetic Low-Carb Vegetarian Recipes
http://www.eatingwell.com/recipes/23098/health-condition/diabetic/vegetarian/low-carb-vegetarian/?page=2

Kitchen Hint of the Day!

September 29, 2018 at 5:00 AM | Posted in Kitchen Hints | Leave a comment
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Broccoli………..

When buying broccoli avoid broccoli that the florets have yellow patches and where the stem ends are dried or cracked.

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