“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 commentTags: Canola Oil, Cooking, Crumbled Reduced-Fat Feta Cheese, Diabetes Self Management, Dried Rosemary, Egg Substitute, Food, Green Bell Peppers, Italian Parsley, Meatless Monday, Mediterranean Scramble Pitas, Multigrain Pita Bread Rounds, recipes, Stuffed Green Olives, Tomatoes, Vegetarian, Zucchini
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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Kitchen Hint of the Day!
January 6, 2019 at 6:00 AM | Posted in Kitchen Hints | Leave a commentTags: Baking, Butter, Canola Oil, Cooking, Cooking Tips, Food, Grilling, Kitchen Hints, Olive oil, recipes
Pass the Olive Oil……….
Instead of tossing a pat of butter into your frying pan, try a splash of extra-virgin olive oil or canola oil.
Kitchen Hint of the Day!
August 31, 2018 at 5:00 AM | Posted in Kitchen Hints | Leave a commentTags: Baking, Canola Oil, Cooking, flax seeds, Food, Grilling, Kitchen Hints, Omega - 3, recipes, Tips, Walnuts
Increase your Omega-3……..
Select oils that provide omega-3 fatty acids, such as canola or flax seed oil. Also add walnuts to cereal, salads or muffins. Try walnut oil in salad dressings, too.
Kitchen Hint of the Day!
October 27, 2017 at 5:25 AM | Posted in Kitchen Hints | Leave a commentTags: Baking, Butter, Canola Oil, Cooking, Cooking Tips, Food, Grilling, Kitchen Hints, Margarine, recipes
Add the Canola Oil…..
To saute or fry with butter, margarine, or lard, add a small amount of canola oil to raise the smoke point. This will keep the solid fat from breaking down at a higher temperature.
Kitchen Hint of the Day!
June 13, 2016 at 5:14 AM | Posted in Kitchen Hints | Leave a commentTags: Baking, Butter, Canola Oil, Cooking, Cooking Tips, Food, Kitchen Hints, recipes
Came across this hint and wanted to pass it along, never had heard of this one before.
To saute or fry with butter, margarine, or lard, add a small amount of canola oil to raise the smoke point. This will keep the solid fat from breaking down at higher temperatures.
Panko Crusted Cod Fish Sandwich w/ Baked Fries
April 16, 2015 at 5:04 PM | Posted in fish, Ore - Ida | Leave a commentTags: Baking, Canola Oil, Cod, Cooking, Dinner, Fish, Food, Ore Ida Simply Fries, Panko Bread Crumbs, Paprika, Sea salt, Spices
Today’s Menu: Panko Crusted Cod Fish Sandwich w/ Baked Fries
Another cloudy Spring Day here in good old West Chester! In the 60’s again, so not all bad. Well with the Spring come the Cardinals. Perhaps one of the goofiest birds I’ve ever seen. Every Spring we have to put towels over our side car mirrors. For some reason they perch on the mirrors and peck at the mirrors and the car door. Then on top of that we have to clean up their messes, I’m using the word “mess” instead of a couple other descriptive words. A neighbor of ours has the same problem, it’s always with the Cardinals and no other bird. Strange Birds indeed! For dinner tonight I prepared a Panko Crusted Cod Fish Sandwich w/ Baked Fries.
To prepare the Cod I rinsed the fillets off with cold water and patted dry. Then seasoned them with Sea Salt and 
Pepper. Combined the flour and both Garlic Powder and Onion powder then press both sides of fillet into flour for a light dusting , shaking off any excess flour. Dip the floured fillets into the Paprika seasoned Egg Beater’s, allowing excess to drip off. Place fillets, one at a time, in Panko Bread Crumbs, and lightly toss fillets until both sides are covered. Meanwhile, heat canola oil in a skillet and place the fillets in and saute 3 minutes each side, or until fillets are heated through and Panko Crust has browned. Served the fillet on a Aunt Millie’s Reduced calorie Whole Grain Bun.
To go with my Cod Sandwich I baked up some Ore Ida Simply Cracked Black Pepper and Sea Salt Country Style Fries. Love Potatoes and love these fries! For dessert later a Healthy Choice Dark Fudge Swirl Frozen Yogurt.
Panko Crusted Cod Fish Sandwich
Ingredients:
(4) 4oz. Orange Roughy or Cod Fillets
1c. Panko Bread Crumbs
Sea Salt and Ground Black Pepper, to taste
1 tsp. onion powder
1/2 tsp. garlic powder
1/2 tsp. paprika
1/2 c. Egg Beater’s
1/2 c. Flour
1 Tbs. Canola Oil
Directions:
* Rinse fillets and pat dry the fillets and season with Sea Salt and Pepper.
* Combine flour and both Garlic Powder and Onion powder then press both sides of fillet into flour for a light dusting , shaking off any excess flour.
* Dip floured fillets into Paprika Seasoned Egg Beater’s, allowing excess to drip off.
* Place fillets, one at a time, in Panko Bread Crumbs and lightly toss fillets until both sides are covered.
* Meanwhile, heat canola oil in skillet and place the fillets in oil and saute 4 minutes each side, or until fillets are heated through and Panko Crust has browned.
Number of Servings: 4
Ore Ida Simply Cracked Black Pepper and Sea Salt Country Style Fries
You can take the potatoes out of the country.
But you can’t take the country out of our delicious Cracked Black Pepper and Sea Salt Country Style French Fries. 
Simple ingredients like potatoes, olive oil and sea salt – simply prepared. That’s Ore-Ida style.
Ore-Ida Simply Cracked Black Pepper and Sea Salt Country Style French Fries:
* French fried potatoes seasoned with cracked black pepper, olive oil and sea salt
* All natural
* Made with Grade A potatoes
* 0 grams trans fat per serving
* Gluten free
* Kosher
SERVING SIZE: 84g
CALS 130
FAT 4 1/2g
SODIUM 290mg
CARBS 22g
http://www.oreida.com/en/Products/S/Simply-Olive-Oil-and-Sea-Salt-Country-Style-Fries#.UhecmRvOk20
Fried Red Snapper w/ Hash Browns and Cut Green Beans
November 21, 2014 at 6:04 PM | Posted in fish, Simply Potatoes | Leave a commentTags: Canola Oil, Cooking, Del Monte Cut Green Beans, Dinner, Fish, Food, recipes, Red Snapper, Simply Potatoes Hash Browns, Zatarain's Lemom Pepper Fish Fri Mix
Today’s Menu: Fried Red Snapper w/ Hash Browns and Cut Green Beans
Another cold but sunny day out. Made a Bob Evan’s Pork Sausage Pattie Sandwich for Breakfast this morning, first one I’ve had in quite a while. After Breakfast got a load of laundry started and then a couple of errands for Mom and back home. For dinner tonight Red Snapper! I prepared Fried Red Snapper w/ Hash Browns and Cut Green Beans.
Some good friends of mine just returned from Florida and brought me a few fillets of Red Snapper they caught while down there, it doesn’t get much better! I love Gulf Coast Fish, always such a fresh taste to them. To prepare them, I first rinsed the Snapper off in cold water and patted dry with a paper towel. I seasoned it with McCormick Grinder Sea Salt. Then put the fillet in a Hefty Zip Plastic Bag and added Zatarain’s Lemon Pepper Breading Fish Fri. Then shook the bag until the Fillet was well covered, removed from the bag shaking off the excess. I then pan fried it in a Cast Iron Skillet, that I had preheated, in Canola Oil. I fried it skin side down for 4 minutes and then flipped it over to the flesh side and fried it another 3 minutes. Golden brown and nothing but delicious! The fresh taste of the Snapper combined with the Zatarain’s Lemon Pepper Breading Fish Fri is a perfect pairing.
Simply Potatoes Hash Browns
For one side I prepared some Simply Potatoes Hash Browns, I always use Simply Potatoes Hash Browns. Fried them in Extra Virgin Olive Oil and seasoned them with Sea Salt, Ground Pepper, and Parsley. I also heated up a can of Del Monte Cut Green Beans. For dessert later a Healthy Choice Dark Fudge Swirl Frozen Yogurt.
Zatarain’s Lemon Pepper Fish-Fri
The secret of authentic Southern Style fried fish is the crispy combination of corn flour, spices and lemon juice 
captured in this special Zatarain’s Frying Mix.
Nutrition Facts
Serving Size: 2 Tbsp.
Servings Per Container: Servings per container – 40
Amount Per Serving % Daily Value
Calories: 50
Calories from Fat: 0
Total Fat: 0g 0%
Saturated Fat: 0g 0%
Cholesterol: 0mg 0%
Sodium: 1140mg 48%
Total Carb: 11g 4%
Dietary Fiber: 0g 0%
Sugar: 0g
http://www.zatarains.com/Products/Breadings-and-Fry-Mixes/Lemon-Pepper-Fish-Fri.aspx
Fried Okeechobee Crappie w/ Hash Browns and Cut Green Beans
November 1, 2014 at 5:18 PM | Posted in fish, greenbeans, hash browns | Leave a commentTags: Canola Oil, Cooking, Crappie, Del Monte Cut Green Beans, Dinner, Food, Lake Okeechobee, recipes, Simply Potatoes Hash Browns, Zatarain'sCrispy Southern Fish Fri
Today’s Menu: Fried Okeechobee Crappie w/ Hash Browns and Cut Green Beans
Went out this morning around 6:50 this morning to get the morning papers and it was a bit nippy out! The wind was howling, with snow flurries, and the wind chill made it feel like the mid 20’s. The high is only going up to around 40 but with the wind chill will having it feel like the 30’s. And Winter begins! Did some laundry and settled in for a day of College Football. For dinner tonight Fried Okeechobee Crappie w/ Hash Browns and Cut Green Beans.
I love my Fish, all Fish, but my favorite eating Fish has to be Crappie, Lake Okeechobee Crappie! But my stock of the Crappie has now ran out. Very sad when the year’s supply is gone. So I laid my last 2 bags of the Crappie out of the freezer and in to the fridge overnight to thaw. To start I rinsed the fillets off in cold water and patted dry with a paper towel. I then seasoned them a bit of Sea Salt and then rolled them in Zatarain’s Crispy Southern Fish Fri Breading Mix. Pan fried them in Canola Oil about 3 minutes per side. As always they came out Golden Brown and delicious! It’s hard to even describe how much I love eating Crappie. especially the Lake Okeechobee Crappie. All out of Crappie until next year!
Simply Potatoes Hash Browns
To go with the Crappie I prepared some Hash Browns, Potatoes are perfect with Fish. I always use Simply potatoes Hash Browns. Fried in Extra Virgin Olive Oil and seasoned them with Sea Salt, Ground Pepper, and Parsley. Then I heated up a can of Del Monte Cut Green Beans, Green Beans go well with any meal as far as I’m concerned. Green Beans was my favorite Vegetable growing up even. One fantastic Crappie Meal tonight, but my last for a while. For dessert later a SO Delicious Dairy Free Coconut Milk Mini Ice cream Sandwich, one of my new dessert favorites. Made with Coconut Milk and only 80 calories and 12 net carbs per serving (1 Mini Sandwich).
Zatarain’s Crispy Southern Fish Fri
The secret of authentic Southern style fried fish is the crispy combination of cornmeal, corn flour, spices and lemon juice captured in this special Zatarain’s Frying Mix.
Amount Per Serving % Daily Value
Calories: 60
Calories from Fat: 0
Total Fat: 0g 0%
Saturated Fat: 0g 0%
Cholesterol: 0mg 0%
Sodium: 630mg 26%
Total Carb: 12g 4%
Dietary Fiber: 0 0%
Sugar: 0g
Protein: 1g
Vitamin A: 2%
http://www.zatarains.com/Products/Breadings-and-Fry-Mixes/Crispy-Southern-Fish-Fri.aspx
Kitchen Hint of the Day!
September 17, 2014 at 5:23 AM | Posted in Kitchen Hints | Leave a commentTags: Butter, Canola Oil, Cooking, Food, Kitchen Hints, Lard
Here’s a handy one I came across on the web…
To saute or fry with butter, margarine, or lard, add a small amount of canola oil to raise the smoke point. This will keep the solid fat from breaking down at higher temperatures.
Seasoned Haddock w/ Potato Pancakes and Cut Green Beans
September 15, 2014 at 5:10 PM | Posted in fish, potatoes, Zatarain's | Leave a commentTags: Canola Oil, Cooking, Del Monte Cut Green Beans, Dinner, Food, haddock, Manischewitz Potato Pancake Mix, recipes, Zatarain's Lemom Pepper Fish Fri Mix
Today’s Menu: Seasoned Haddock w/ Potato Pancakes and Cut Green Beans
Beautiful Fall Like morning out again, 44 degrees and sunny. Warmed up to about 70, gorgeous outside! i had an early morning check-up at my new Oncologist, real nice guy and should work out great. My old Oncologist retired earlier this year. Came home did a little housework and got the cart out and enjoyed the beautiful day. For dinner tonight I prepared Seasoned Haddock w/ Potato Pancakes and Cut Green Beans.
I had the fillet of Haddock in the freezer so I let it thaw overnight in the fridge. To prepare it I rinsed the fillet in cold water and patted dry with a paper towel. Then sliced the fillet into smaller pieces. I then seasoned it with just a bit of Sea Salt and put the pieces in a Hefty Zip Plastic Bag where I then added Zatarain’s Lemon Pepper Breading Mix. Shook until all the pieces were well coated. Shook off the excess and pan fried them in Canola Oil, frying them about 3 minutes per side until golden brown. Haddock and Zatarain’s Lemon Pepper Mix, the perfect combo. The more I have Haddock the more I like it. It’s a meaty delicious and mild tasting fish.
For a side dish I made some Potato Pancakes. I used Manischewitz Potato Pancake Mix, my favorite (Never made a cake I didn’t like!). Just add 2 Egg Beater’s (1/2 Cup), 2 1/4 Cups Water, to the mix stir and fry! Easy and makes one good Potato Pancake and their only 80 calories and 18 carbs per serving (3 Potato Pancakes). I also heated up a can of Del Monte Cut Green Beans. For dessert later a Healthy Choice dark Fudge Swirl Frozen Greek Yogurt.
Zatarain’s Lemon Pepper Fish-Fri
The secret of authentic Southern Style fried fish is the crispy combination of corn flour, spices and lemon juice captured in this special Zatarain’s Frying Mix.
Nutrition Facts
Serving Size: 2 Tbsp.
Servings Per Container: Servings per container – 40
Amount Per Serving % Daily Value
Calories: 50
Calories from Fat: 0
Total Fat: 0g 0%
Saturated Fat: 0g 0%
Cholesterol: 0mg 0%
Sodium: 1140mg 48%
Total Carb: 11g 4%
Dietary Fiber: 0g 0%
Sugar: 0g
http://www.zatarains.com/Products/Breadings-and-Fry-Mixes/Lemon-Pepper-Fish-Fri.aspx
Manischewitz Potato Pancake Mix
Ingredients
Potatoes ( Contains Sulfites to Maintain Whiteness), Potato Starch, Salt, Onion, Vegetable Shortening (Partially Hydrogenated Cottonseed Oil).
Directions
Makes 18-24 pancakes. You Will Need: Medium bowl, 2 eggs, 2 1/4 cups cold water, vegetable oil, large skillet. 1. Mix: In a medium bowl, beat two eggs with a fork until blended. Add 2 1/4 cups cold water and mix well. Stir in the contents of this package. Allow batter to thicken for 3 to 4 minutes. Stir. 2. Fry: Drop tablespoons of batter into 1/8 inch hot vegetable oil in a large skillet and brown on both sides.
Nutrition Facts
Serving size: 3 cakes
Amount Per Serving
Calories 80
Calories from Fat 10
Calories from Saturated Fat
Amount Per Serving and/or % Daily Value*
Total Fat 1g (1%)
Saturated Fat 0.5g (4%)
Polyunsaturated Fat
Monounsaturated Fat
Trans Fat 0g (0%)
Cholesterol 0mg (0%)
Sodium 500mg (21%)
Potassium
Total Carbohydrate 18g (6%)
Dietary Fiber 2g (9%)
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