Kitchen Hint of the Day!

September 19, 2022 at 6:00 AM | Posted in Kitchen Hints | Leave a comment
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Making it taste good without meat…..

Combine sage, thyme, marjoram, rosemary, celery seed, allspice, and black pepper to make your own “poultry” seasoning. Blend chili powder, paprika, oregano, cumin, coriander, mustard powder, brown sugar, salt, and pepper to create your own spice rub for seitan steaks. Ingredients like tomato paste, nutritional yeast, soy sauce, and miso are rich in umami and can help create a depth of flavor in your vegetable dishes.

PEANUT BUTTER CHOCOLATE BARS

September 8, 2022 at 6:01 AM | Posted in CooksRecipes, dessert, diabetes, diabetes friendly | Leave a comment
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I have another Diabetic Friendly Recipe to pass along, PEANUT BUTTER CHOCOLATE BARS. To make these Bars you’ll be needing Stick Butter, Equal Spoonful, Brown Sugar, 2% Milk, Creamy Peanut Butter, Egg, Vanilla, All Purpose Flour, Quick Oats, Baking Soda, Salt, and Mini Semi-Sweet Chocolate Chips. There’s 6 calories and 7 carbs per serving. 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 your recipe needs! Enjoy and Eat Healthy in 2022! https://www.cooksrecipes.com/index.html

PEANUT BUTTER CHOCOLATE BARS
A bar cookie that combines two favorites – chocolate chips and peanut butter – in vanilla dough.

Ingredients

1/2 cup stick butter, softened
1 cup Equal Spoonful or Granulated*
1/3 cup firmly packed brown sugar
1/2 cup 2% milk
1/2 cup creamy peanut butter
1 egg
1 teaspoon vanilla
1 cup all-purpose flour
3/4 cup quick oats, uncooked
1/2 teaspoon baking soda
1/4 teaspoon salt
3/4 cup mini semi-sweet chocolate chips

Directions

1 – Beat butter, Equal and brown sugar until well combined. Stir in milk, peanut butter, egg and vanilla until blended. Gradually mix in combined flour, oats, baking soda and salt until blended. Stir in chocolate chips.
2 – Spread mixture evenly in well-sprayed 13 x 9-inch baking pan. Bake in preheated 350F oven 23 to 25 minutes or until wooden pick inserted near center comes out clean. Cool completely in pan on wire rack. Cut into squares.
3 – Store in airtight container at room temperature.
NOTES:
A bar cookie that combines two favorites – chocolate chips and peanut butter – in vanilla dough.

Recipe Yield: Yield: 48 servings
NUTRITIONAL INFORMATION PER SERVING:
Calories: 68
Fat: 4 grams
Sodium: 42 milligrams
Cholesterol: 10 milligrams
Protein: 1 grams
Carbohydrates: 7 grams
https://www.cooksrecipes.com/diabetic/peanut_butter_chocolate_bars_recipe.html

Diabetic Side Dish of the Week – Butternut Squash with Apples, Cranberries, and Walnuts

August 28, 2022 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Side Dish of the Week | Leave a comment
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This week’s Diabetic Side Dish of the Week is Butternut Squash with Apples, Cranberries, and Walnuts. Made using Butternut Squash, Granny Smith Apples, Cranberries, Walnuts, Brown Sugar, and Spices. Now that’s some Fall ingredients! Celebrate the upcoming Fall Season with delicious and healthy recipes! 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 2022! https://www.diabetesselfmanagement.com/

Butternut Squash with Apples, Cranberries, and Walnuts

Ingredients
2 teaspoons butter
3 cups cubed (about 1/2 inch) peeled butternut squash
1 tablespoon packed brown sugar
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
1/8 teaspoon black pepper
1 cup water
1 cup cubed (about 1/2 inch) peeled Granny Smith apple
2 tablespoons dried cranberries
2 tablespoons chopped walnuts

Directions
Yield: 4 servings.
Serving size: 3/4 cup.

1 – Melt butter in large skillet coated with nonstick cooking spray over medium heat. Add squash; mix to lightly coat with butter. Add brown sugar, cinnamon, salt, and pepper; mix with large spoon. Add water; cover, bring to a simmer. Reduce heat and simmer 10 minutes. Add apple and cranberries; mix to combine. Cover and simmer 10 minutes or until squash is tender. Add walnuts; mix gently.

Nutrition Facts Per Serving:
Calories: 129 calories, Carbohydrates: 23 g, Protein: 2 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 170 mg, Fiber: 3 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/butternut-squash-with-apples-cranberries-and-walnuts/

Subscribe to Diabetes Self-Management Magazine
Your one-stop resource for advice, news and strategies for living with diabetes.
Inside every issue you’ll find…
* The latest medical and research news
* In-depth articles related to both Type 1 and Type 2 diabetes
* Weight Self-Management: Everything to maintain a healthy diet
* 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.
https://www.diabetesselfmanagement.com/subscribe/

One of America’s Favorites – Baked Beans

July 4, 2022 at 6:02 AM | Posted in One of America's Favorites | 1 Comment
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Baked beans over scrambled eggs on toast

Baked beans is a dish traditionally containing white beans that are parboiled and then, in the US, baked in sauce at low temperature for a lengthy period. In the United Kingdom, the dish is sometimes baked, but usually stewed in sauce. Canned baked beans are not baked, but are cooked through a steam process.

Baked beans originate in Native American cuisine, and are made from beans indigenous to the Americas. The dish was adopted and adapted by English colonists in New England in the 17th century and, through cookbooks published in the 19th century, spread to other regions of the United States and into Canada. Today, in the New England region of the United States, a variety of indigenous legumes are used in restaurants or in the home, such as Jacob’s cattle, soldier beans, yellow-eyed beans, and navy beans (also known as native beans).

Originally, Native Americans sweetened baked beans with maple syrup, a tradition some recipes still follow, but some English colonists used brown sugar beginning in the 17th century. In the 18th century, the convention of using American-made molasses as a sweetening agent became increasingly popular to avoid British taxes on sugar. Boston baked beans use a sauce prepared with molasses and salt pork, a dish whose popularity has given Boston the nickname “Beantown”.

Today, baked beans are served throughout the United States alongside barbecue foods and at picnics. Beans in a brown sugar, sugar, or corn syrup sauce (with or without tomatoes) are widely available throughout the United States. Bush Brothers are the largest producer. After the American Revolutionary War, Independence Day celebrations often included baked beans.

Canned baked beans are used as a convenience food; most are made from haricot beans (aka navy beans) in sauce. They may be eaten hot or cold, and straight from the can, as they are fully cooked. H. J. Heinz began producing canned baked beans in 1886. In the early 20th century, canned baked beans gained international popularity, particularly in the United Kingdom, where they have become a common part of an English full breakfast.

Three beanpots used for cooking homemade baked beans. The small one is glazed with the letters “Boston Baked Beans”

According to chef and food historian Walter Staib of Philadelphia’s City Tavern, baked beans had their roots as a Native peoples dish in the Americas long before the dish became known to Western culture. Native Americans mixed beans, maple sugar, and bear fat in earthenware pots which they placed in pits called “bean holes” which were lined in hot rocks to cook slowly over a long period of time.

British colonists in New England were the first westerners to adopt the dish from the Native peoples, and were quick to embrace it largely because the dish was reminiscent of pease porridge and because the dish used ingredients native to the New World. They substituted molasses or sugar for the maple syrup, bacon or ham for the bear fat, and simmered their beans for hours in pots over the fire instead of underground. Each colony in America had its own regional variations of the dish, with navy or white pea beans used in Massachusetts, Jacob’s Cattle and soldier beans used in Maine, and yellow-eyed beans in Vermont.[4] This variation likely resulted from the colonists receiving the dish from different Native peoples who used different native beans.

While some historians have theorized that baked beans had originated from the cassoulet or bean stew tradition in Southern France, this is unlikely as the beans used to make baked beans are all native to South America and were introduced to Europe around 1528. However, it is likely that English colonists used their knowledge of cassoulet cooking to modify the cooking technique of the beans from the traditional Native American version, by soaking the bean overnight and simmering the beans over a fire before baking it in earthen pots in order to decrease the cooking time.

A dish which was a clear precursor to baked beans, entitled “beans and bacon”, was known in medieval England. The addition of onion and mustard to some baked beans recipes published in New England in the 19th century was likely based on traditional cassoulet recipes from Staffordshire, England which utilized mustard, beans, and leeks. These ingredients are still often added to baked beans today. Nineteenth-century cookbooks published in New England, spread to other portions of the United States and Canada, which familiarized other people with the dish.

Beans on toast

While many recipes today are stewed, traditionally dried beans were soaked overnight, simmered until tender (parboiled), and then slow-baked in a ceramic or cast-iron beanpot. Originally baked beans were sweetened with maple syrup by Native Americans, a tradition some recipes still follow, but some English colonists modified the sweetening agent to brown sugar beginning in the 17th century. In the 18th century the convention of using American made molasses as a sweetening agent became increasingly popular in order to avoid British taxes on sugar. The molasses style of baked beans has become closely associated with the city of Boston and is often referred to as Boston baked beans.

Today in the New England region, baked beans are flavored either with maple syrup (Northern New England), or with molasses (Boston), and are traditionally cooked with salt pork in a beanpot in a brick oven for six to eight hours. In the absence of a brick oven, the beans were cooked in a beanpot nestled in a bed of embers placed near the outer edges of a hearth, about a foot away from the fire. Today, baked beans can be made in a slow cooker or in a modern oven using a traditional beanpot, Dutch oven, or casserole dish. The results of the dish, commonly described as having a savory-sweet flavor and a brownish- or reddish-tinted white bean, however, cooked are the same.

A tradition in Maine of “bean hole” cooking may have originated with the native Penobscot people and was later practiced in logging camps. A fire would be made in a stone-lined pit and allowed to burn down to hot coals, and then a pot with 11 pounds of seasoned beans would be placed in the ashes, covered over with dirt, and left to cook overnight or longer. These beans were a staple of Maine’s logging camps, served at every meal.

While baked beans was initially a New England region cuisine, the dish has become a popular item throughout the United States; and is now a staple item served most frequently along various types of barbecue and at picnics. This is due in part to the ease of handling, as they can be served hot or cold, directly from the can, making them handy for outdoor eating. The tomato-based sweet sauce also complements many types of barbecue. The already-cooked beans may also be baked in a casserole dish topped with slices of raw bacon, which is baked until the bacon is cooked. Additional seasonings are sometimes used, such as additional brown sugar or mustard to make the sauce more tangy.

 

A bowl of Beanie Weenies, also known as Franks and Beans or Beans and Wieners

Canned beans, often containing pork, were among the first convenience foods, and were exported and popularised by U.S. companies internationally in the early 20th century. The American Food and Drug Administration stated in 1996: “It has for years been recognized by consumers generally that the designation ‘beans with pork,’ or ‘pork and beans’ is the common or usual name for an article of commerce that contains very little pork.” The included pork is typically a piece of salt pork that adds fat to the dish.

The first mass-produced commercial canning of baked beans in the United States began in 1895 by the Pennsylvania-based H. J. Heinz Company. Heinz was also the first company to sell baked beans outside of the United States, beginning with sales limited solely to Fortnum & Mason in 1886, when the item was considered a luxury. They began selling baked beans throughout the UK in 1901, and baked beans became a standard part of the English full breakfast soon after. Heinz removed pork from the product during the Second World War rationing.

Originally, Heinz baked beans were prepared in the traditional United States manner for sales in Ireland and Great Britain. Over time, the recipe was altered to a less sweet tomato sauce without maple syrup, molasses, or brown sugar to appeal to the tastes of the United Kingdom. This is the version of baked beans most commonly eaten outside of the United States. Baked beans are commonly eaten on toast or as part of a full English, Scottish, or Irish breakfast.

Today, baked beans are a staple convenience food in the UK, often eaten as part of the modern full English breakfast and particularly on toast (called simply “beans on toast”). Heinz Baked Beans remains the best-selling brand in the UK. The Baked Bean Museum of Excellence in Port Talbot, Wales, is dedicated to baked beans.

 

In 2002, the British Dietetic Association allowed manufacturers of canned baked beans to advertise the product as contributing to the recommended daily consumption of five to six vegetables per person. This concession was criticized by heart specialists, who pointed to the high levels of sugar and salt in the product. However, it has been proven that consumption of baked beans does indeed lower total cholesterol levels and low-density lipoprotein cholesterol, even in normo-cholesterolaemic individuals. Some manufacturers produce a “healthy” version of the product with reduced levels of sugar and salt.

Jennie – O Recipe of the Week – Grilled Turkey Meatloaf  

June 24, 2022 at 6:02 AM | Posted in Jennie-O, Jennie-O Turkey Products | Leave a comment
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This week’s Jennie – O Turkey Recipe of the Week is a Grilled Turkey Meatloaf. To make this week’s recipe you’ll be needing a package of JENNIE-O® Lean Ground Turkey, Onion, Bread Crumbs, Chili Sauce Egg Substitute, Dried Sage, Egg Substitute, and Horseradish Mustard. There’s 240 calories and 13 net carbs per serving You can find this recipe along with all the other Delicious and Healthy Recipes at the Jennie – O Turkey website. Stay Safe and Make the SWITCH in 2022!   https://www.jennieo.com/

Grilled Turkey Meatloaf
You haven’t had meatloaf until you’ve had it with lean ground turkey. And did you know you could grill it?! Grilled Turkey Meatloaf is made with chopped onion, sage, and brown sugar, comfort food doesn’t get better than this.
Total Time – 1 Hour
Serving Size – 5 Servings

Grilled Turkey Meatloaf

Ingredients
1 (20-ounce) package JENNIE-O® Lean Ground Turkey
⅓ cup finely chopped onion
⅓ cup seasoned dry bread crumbs
⅔ cup chili sauce, divided
¼ cup egg substitute or 1 egg
½ teaspoon dried sage leaves
2 tablespoons packed brown sugar
1 tablespoons horseradish mustard or Dijon mustard

Directions
1) In large bowl, combine turkey, onion, bread crumbs, ⅓ cup chili sauce, egg and sage; mix well. On large plate, shape mixture into an 8 x 4-inch oval loaf about 1½-inches thick. Cover and chill 30 minutes or up to 8 hours.

2) Prepare grill. Using large spatulas, place loaf on oiled rack of grill over medium heat. Grill, covered, 12 minutes. Combine remaining ⅓ cup chili sauce, brown sugar and mustard; mix well. Carefully turn loaf over; brush top with chili sauce mixture.

3) Continue to grill, covered, 14 to 16 minutes longer or until the internal temperature reaches 165ºF as measured by a meat thermometer.

4) Using clean spatulas, transfer loaf to plate. Let stand 5 minutes before slicing.

* Always cook to an internal temperature of 165°F.

Nutritional Information
Calories 240
Protein 20g
Carbohydrates 19g
Fiber 3g
Sugars 10g
Fat 8g
Cholesterol 65mg
Sodium 660mg
Saturated Fat 2g
https://www.jennieo.com/recipes/grilled-turkey-meatloaf/

Zesty Barbeque Turkey Sandwiches

June 24, 2022 at 6:01 AM | Posted in Jennie-O, Jennie-O Turkey Products | Leave a comment
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I have another delicious and healthy recipe from the Jennie – O Turkey website, Zesty Barbeque Turkey Sandwiches. This one uses JENNIE-O® Extra Lean Boneless Turkey Breast Tenderloins along with Homemade BBQ Sauce (recipe included) You can find this recipe along with all the other Delicious and Healthy Recipes at the Jennie – O Turkey website. Stay Safe and Make the SWITCH in 2022! https://www.jennieo.com/

Zesty Barbeque Turkey Sandwiches
Lean turkey simmered in a delicious homemade barbeque sauce make these messy-but-delicious turkey sandwiches a flavorful addition to your weeknight dinner line up.

INGREDIENTS
1 (20-ounce) package JENNIE-O® Extra Lean Boneless Turkey Breast Tenderloins, cut into ½ x 2 ½-inch strips
1 tablespoon olive oil
½ cup chopped onion
1 (15-ounce) can tomato sauce
¼ cup cider vinegar
2 tablespoons packed brown sugar
1 tablespoon Worcestershire sauce
1 teaspoon prepared mustard
4 toasted Kaiser rolls or whole grain buns, split

DIRECTIONS
1) Spray a skillet with nonstick cooking spray or add 1 to 2 teaspoons oil. Heat skillet over medium-high heat.

2) Place tenderloins in hot skillet. Brown on both sides. Add ⅓ cup liquid. Reduce heat to medium-low. Cook, covered, 35 to 40 minutes. Always cook to well-done, 165°F. as measured by a meat thermometer. Remove from skillet; set aside.

3) In skillet, heat oil. Add onion and cook until tender. Stir in tomato sauce, vinegar, brown sugar, Worcestershire sauce and mustard. Reduce heat to low and simmer 15 minutes, stirring occasionally.

4) Place cooked turkey into sauce and simmer until heated through. Serve on Kaiser rolls.
* Always cook to an internal temperature of 165°F.

RECIPE NUTRITION INFORMATION
PER SERVING

Calories – 390
Protein – 39g
Carbohydrates – 40g
Fiber – 2g
Sugars – 9g
Fat – 8g
Cholesterol – 65mg
Sodium – 460mg
Saturated Fat – 1.5g
https://www.jennieo.com/recipes/zesty-barbeque-turkey-sandwiches/

Diabetic Dessert of the Week – Country Strawberry Apple Cobbler

May 19, 2022 at 6:02 AM | Posted in dessert, diabetes, diabetes friendly, Diabetes Self Management | Leave a comment
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This week’s Diabetic Dessert of the Week is a Country Strawberry Apple Cobbler. It’s Cobbler Time, a Country Strawberry Apple Cobbler! Made using Apples, Strawberries, Reduced Calorie Margarine, Brown Sugar, Vanilla, Cinnamon, Flour, and Rolled Oats. 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 2022! https://www.diabetesselfmanagement.com/

Country Strawberry Apple Cobbler
Combining late-summer strawberries with early-fall apples, this delightful cobbler is perfect to bridge the seasons!

Ingredients
Preparation time: 18 minutes
Baking time: 45 minutes

3 small apples, peeled, cored, and sliced
3 cups sliced strawberries (fresh or frozen)
1/4 cup reduced-calorie margarine spread (40% fat)
2 tablespoons brown sugar
1 teaspoon vanilla
1 teaspoon cinnamon
1 cup all-purpose flour
1/2 cup rolled oats

Directions
Yield: 8 squares
Serving size: 1 square (about 1/2 cup)

* Preheat oven to 350°F. In a 9″ x 9″ square baking dish, place sliced apples and sliced strawberries. Toss them gently together. In a small mixing bowl, cream margarine spread and brown sugar. Stir in vanilla. Mix in cinnamon, flour, and rolled oats until it makes a crumbly mixture. Sprinkle crumbs evenly over fruit. Place in oven and bake for about 45 minutes until top is golden brown and fruit is tender. Slice into 8 squares and serve warm.

Nutrition Information:
Calories: 157 calories, Carbohydrates: 30 g, Protein: 3 g, Fat: 4 g, Saturated Fat: 1 g, Sodium: 71 mg, Fiber: 3 g
Serving size: 1 square (about 1/2 cup)
https://www.diabetesselfmanagement.com/recipes/desserts-sweets/country-strawberry-apple-cobbler/

Subscribe to Diabetes Self-Management Magazine
Your one-stop resource for advice, news and strategies for living with diabetes.

Inside every issue you’ll find…
* The latest medical and research news
* In-depth articles related to both Type 1 and Type 2 diabetes
* Weight Self-Management: Everything to maintain a healthy diet
* 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.
https://www.diabetesselfmanagement.com/subscribe/

Healthy Beet Recipes

April 13, 2022 at 6:01 AM | Posted in Eating Well | Leave a comment
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From the EatingWell Website and Magazine it’s Healthy Beet Recipes. Find some Delicious and Healthy Beet Recipes with recipes including Brown Sugar-Glazed Beets, Quick Pickled Beets, and Beet and Goat Cheese Salad. Find these recipes and more all at the EatingWell website. You can also subscribe to one of my favorite Magazines, the EatingWell Magazine. So find these recipes and more all at the EatingWell website. Enjoy and Eat Healthy in 2022! http://www.eatingwell.com/

Healthy Beet Recipes
Find healthy, delicious beet recipes including glazed, pickled, roasted and steamed beets. Healthier recipes, from the food and nutrition experts at EatingWell.

Brown Sugar-Glazed Beets
Try a sweet glaze on beets or other root vegetables to help balance their earthy flavor. This easy recipe will work with steamed carrots, turnips or rutabaga too……

Quick Pickled Beets
For these easy pickled beets, you only need to let them marinate in the pickling mixture for about 30 minutes to get great flavor. Marinating them longer just enhances the taste. Try them in place of cucumber pickles as a condiment or as a vegetable side dish for roasted chicken or beef……

Beet and Goat Cheese Salad
This stunning winter salad gets its sweet, earthy flavor from roasted beets and balsamic vinegar. Creamy goat cheese and peppery arugula add color and balance, while toasted walnuts add crunch. A mandoline is the best way to get thin, even slices from the roasted beets……

* Click the link below to get all the Healthy Beet Recipes
https://www.eatingwell.com/recipes/19290/ingredients/vegetables/beets/

Healthy Apple Pie Recipes

February 24, 2022 at 6:01 AM | Posted in Eating Well | Leave a comment
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From the EatingWell Website and Magazine it’s Healthy Apple Pie Recipes. Find some always Delicious and Healthy Apple Pie Recipes with recipes including Deep-Dish Apple Pie, Fresh Apple Squares, and All-American Apple Pies. Find these recipes and more all at the EatingWell website. You can also subscribe to one of my favorite Magazines, the EatingWell Magazine. So find these recipes and more all at the EatingWell website. Enjoy and Eat Healthy in 2022! http://www.eatingwell.com/

Healthy Apple Pie Recipes
Find healthy, delicious apple pie recipes, from the food and nutrition experts at EatingWell.

Deep-Dish Apple Pie
With all that delicious fruit an apple pie should be healthy, but the truth is a slice can have as much as 750 calories and 30 grams of fat. For the most part, the culprit is the crust. We use whole-wheat pastry flour to add fiber and lower the saturated fat by replacing some of the butter with canola oil. The brown sugar-sweetened filling in this pie is made with two kinds of apples for the perfect balance. A slice has half the calories of a typical version and only 10 grams of fat–sweet!…..

Fresh Apple Squares
One batch of dough does double duty as both the crust and streusel topping to make one of the easiest desserts around……

All-American Apple Pies
Little apple pies are baked in hollowed out shells of apples, topped with a pie crust lattice, and baked until golden brown and filling is bubbly……

* Click the link below to get all the Healthy Apple Pie Recipes
https://www.eatingwell.com/recipes/19640/desserts/pie/apple/

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

February 7, 2022 at 6:01 AM | Posted in diabetes, diabetes friendly, Diabetic Gourmet Magazine, Meatless Monday | 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! So you can find this Diabetic Friendly recipe and more all at the Diabetic Gourmet Magazine website. You can also sign up to receive wonderful recipes, engaging articles, helpful and healthful tips, critically important news and more. Enjoy and Eat Healthy in 2022! https://diabeticgourmet.com/

BROCCOLI WITH ASIAN TOFU
Optional: Delicious served on top of brown rice or Asian-style noodles (soba or udon). Recipe for Broccoli With Asian Tofu from our recipe section.

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.
3 – 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. Set aside.
4 – Meanwhile, heat a large nonstick saute pan coated with cooking spray. Add broccoli and saute 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. Add broccoli and reserved marinade, and gently mix until well-coated.
7 – 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

NUTRITIONAL INFORMATION PER SERVING:
Calories: 183
Fat: 11 grams
Saturated Fat: 2 grams
Fiber: 4 grams
Sodium: 341 milligrams
Protein: 14 grams
Carbohydrates: 13 grams
https://diabeticgourmet.com/diabetic-recipes/broccoli-with-asian-tofu

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