Diabetic Dish of the Week – Scrambled Egg and Red Pepper Pockets

August 9, 2022 at 6:02 AM | Posted in diabetes, 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 Scrambled Egg and Red Pepper Pockets. To make this week’s recipe you’ll be needing Egg, Egg Whites, Fat Free Skim Milk, Salt, Cooking Spray, Black Pepper, Unsalted Butter, Red Onion, Jarred Roasted Red Peppers, and Whole Wheat Pita Bread Round. There’s 155 calories and 14 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 2022! https://www.diabetesselfmanagement.com/

Scrambled Egg and Red Pepper Pockets
An ideal breakfast includes lean protein, complex carbohydrates, and a little bit of fat. This recipe includes all of the important aspects for a nutritious meal; it’s filling enough to get you through the morning. Plus, it’s fast and easy to make, even on the run!

Ingredients
1 egg
2 egg whites
1 tablespoon fat-free (skim) milk
1/8 teaspoon salt (optional)
Nonstick cooking spray
1/8 teaspoon black pepper
1 1/2 teaspoons unsalted butter, softened and divided
3 tablespoons minced red onion
2 tablespoons diced jarred roasted red pepper (blot before dicing)
1 whole-wheat pita bread round, cut in half crosswise

Directions
Yield: 2 servings
Serving size: 1 filled pita half

1. Whisk egg, egg whites, milk, salt, if desired, and black pepper in small bowl until well blended.

2. Spray medium skillet with nonstick cooking spray. Add 1/2 teaspoon butter; heat over medium heat. Add onion; cook and stir 3 to 5 minutes, or until lightly browned. Pour egg mixture into skillet; sprinkle with red peppers. Stir gently, lifting edge to allow uncooked portion to flow underneath. Continue cooking until set.

3. Evenly spread inside of each pita half with remaining 1 teaspoon butter. Spoon egg mixture into pita halves.

Nutrition Information:
Calories: 155 calories, Carbohydrates: 17 g, Protein: 8 g, Fat: 6 g, Saturated Fat: 3 g, Cholesterol: 113 mg, Sodium: 285 mg, Fiber: 3 g
https://www.diabetesselfmanagement.com/recipes/breakfast/scrambled-egg-and-red-pepper-pockets/

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Diabetic Side Dish of the Week -Southwestern-Style Corn Pudding

July 24, 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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A Southwestern-Style Corn Pudding to go with the Roast Pork Loin Southwest Style. To make this recipe you’ll be using Egg Substitute, Fat Free Half and Half, Flour, Splenda Sweetener, Salt, Frozen Corn, Green Chilies, Cooking Spray, and Reduced-Fat Margarine. Time to dig in! There’s 95 calories and 12 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 2022! https://www.diabetesselfmanagement.com/

Southwestern-Style Corn Pudding
This pudding tastes like a hearty bite of home but without the carbs and fat. Just mix the ingredients, bake for about 30 minutes, and presto: you have a side ready for pairing with just about any main dish!

Ingredients
Preparation time: 10 minutes
Baking time: approximately 30 minutes

3/4 cup liquid egg substitute
2 cups fat-free half-and-half
1/4 cup flour
4 teaspoons Splenda sweetener
3/4 teaspoon salt
2 cups frozen corn, thawed and drained (fresh corn cut from the cob may be used)
1 can (4 1/2 ounces) diced green chilies, drained
Cooking spray
2 tablespoons reduced-fat margarine

Directions
Yield: 6 cups
Serving size: 1/2 cup

1 – Preheat oven to 350°F. In a large bowl, whisk together egg substitute, half-and-half, flour, Splenda, and salt. Stir in corn and chilies. Pour into a 2-quart baking dish coated with cooking spray. Dot with margarine. Bake uncovered 15 minutes, stir, and continue baking another 15–20 minutes, or until pudding is no longer liquid in the center.

Nutrition Information:
Calories: 95 calories, Carbohydrates: 13 g, Protein: 4 g, Fat: 3 g, Saturated Fat: <1 g, Cholesterol: <1 mg, Sodium: 253 mg, Fiber: 1 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/southwestern-style-corn-pudding/

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* 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.
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Diabetic Dish of the Week – Spicy Eggplant Burgers

June 28, 2022 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 – Spicy Eggplant Burgers. Another fantastic way to use Egg Plant! These are made using Egg Plants, Egg Whites, Italian Style Panko Bread Crumbs, Cooking Spray, Reduced Fat Mayonnaise, Whole Wheat Hamburger Buns, Baby Spinach, Tomato, and Sliced Pepper Jack 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 2022! https://www.diabetesselfmanagement.com/

Spicy Eggplant Burgers
Make your next cookout meat free with this flavorful eggplant burger — so tasty, it’s sure to please vegetarians and omnivores alike!

Ingredients
1 eggplant (1 1/4 pounds), peeled
2 egg whites
1/2 cup Italian-style panko bread crumbs
Nonstick cooking spray
3 tablespoons reduced-fat chipotle mayonnaise or regular reduced-fat mayonnaise
4 whole-wheat hamburger buns, warmed
1 1/2 cups loosely packed baby spinach
8 thin slices tomato
4 slices pepper jack cheese

Directions
Yield: 4 servings
Serving size: 1 burger

1. Preheat oven to 375°F. Spray baking sheet with cooking spray. Cut 4 slices (1/2-inch thick) from widest part of eggplant. Beat egg whites in shallow bowl. Place panko on medium plate.

2. Dip eggplant slices in egg whites; dredge in bread crumbs, pressing gently to adhere. Place on prepared baking sheet. Bake 15 minutes or until golden brown; turn and coat with cooking spray. Bake 15 minutes.

3. Spread mayonnaise on bottom halves of buns and top with spinach, tomatoes and eggplant slice. Top with cheese and tops of buns.

Nutrition Information:
Calories: 349 calories, Carbohydrates: 47 g, Protein: 16 g, Fat: 12 g, Saturated Fat: 3 g, Cholesterol: 20 mg, Sodium: 628 mg, Fiber: 13 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/spicy-eggplant-burgers/

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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.
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Kitchen Hint of the Day!

May 1, 2022 at 6:00 AM | Posted in Kitchen Hints | Leave a comment
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Prevent Food Storage Stains…..

To protect your containers from tomato-based stains, coat the inside with nonstick cooking spray before adding the leftovers to keep the plastic as good as new.

Tortilla Toasts with Avocado-Olive Salsa

April 9, 2022 at 6:01 AM | Posted in Appetizers, CooksRecipes | Leave a comment
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Here’s a recipe for a Tortilla Toasts with Avocado-Olive Salsa. To make this recipe you’ll be needing Tomatoes, Olives, Avocado, Lime Juice fresh Cilantro, Garlic, Salt, Eggs, Low Fat Milk, Flour Tortillas, and Cooking Spray. 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

Tortilla Toasts with Avocado-Olive Salsa

Recipe Ingredients:
1 1/2 cups seeded and diced tomatoes
1 cup ripe olives, halved
1 cup diced avocado
2 tablespoons lime juice
2 tablespoons chopped fresh cilantro
1 teaspoon minced garlic
1/4 teaspoon salt
2 large eggs
2 tablespoons low-fat milk
4 (6-inch) flour tortillas
Cooking spray

Cooking Directions:
1 – In a medium sized bowl, combine tomatoes, olives, avocado, lime juice, cilantro, garlic and salt. Set aside.
2 – In a separate shallow bowl, whisk together eggs and milk. Place tortilla in egg mixture and soak for 3 to 5 minutes.
3 – Heat a medium-sized sauté pan over medium heat. Lightly coat with cooking spray. Place one tortilla in the pan and cook for 2 minutes until golden, then flip and continue cooking on other side for 1 to 2 minutes. Repeat with remaining tortillas.
4 – To serve, place 1 tortilla on each plate and serve with approximately 3/4 cup of salsa.
Makes 4 servings. (1 tortilla and 3/4 cup salsa per serving.)

Nutritional Information Per Serving (1/4 of recipe): Calories: 216; Calories From Fat: 40; Total Fat: 10g; Saturated Fat: 2g; Cholesterol: 1mg; Total Carbs: 26g; Fiber: 4g; Protein: 7g.
https://www.cooksrecipes.com/appetizer/tortilla_toasts_with_avocado-olive_salsa_recipe.html

Kitchen Hint of the Day!

March 1, 2022 at 6:00 AM | Posted in Kitchen Hints | Leave a comment
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Spray it down…..

Use nonstick cooking spray instead of oil, shortening, or butter. If you do use oil, choose olive, avocado, corn, peanut, sunflower, safflower, vegetable, or flaxseed oil.

Kitchen Hint of the Day!

February 16, 2022 at 6:00 AM | Posted in Kitchen Hints | Leave a comment
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Stop cheese from sticking…..

Grated cheese really makes a difference but it can be a pain to prep. For easy cleanup, use a quick spray of cooking spray on your cheese grater to keep the cheese from sticking. Which makes an easy clean up. This works great when using a measuring cup also on thick or sticky liquids!

Diabetic Dish of the Week – Angel Hair Pasta with Fresh Pepper Sauce for Diabetics

February 1, 2022 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 Angel Hair Pasta with Fresh Pepper Sauce for Diabetics. To make this week’s Dish you’ll be needing Cooking Spray, Olive Oil, Onion, Red Bell Pepper, Garlic, Dried Basil, Angel Hair Pasta, Balsamic Vinegar, Black Pepper, and Grated Parmesan Cheese. The Dish is 198 calories and 36 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 2022! https://www.diabetesselfmanagement.com/

Angel Hair Pasta with Fresh Pepper Sauce for Diabetics
This zesty recipe features fresh red peppers, basil, and garlic tossed over angel hair pasta.

Ingredients
Preparation time: 20 minutes
Cooking time: 25 minutes.

Cooking spray
1 teaspoon olive oil
1/4 cup finely chopped onion
2 cups finely chopped red bell pepper
1 clove garlic, crushed
1 teaspoon dried basil
6 ounces angel hair pasta, uncooked
2 tablespoons balsamic vinegar
1/8 teaspoon black pepper
1 teaspoon grated Parmesan cheese

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

1 – Coat a nonstick skillet with cooking spray and add oil. Heat oil over medium heat until hot. Decrease heat to low-medium and add onion, red bell pepper, garlic, and basil. Cook uncovered for 25 minutes, stirring frequently, until pepper is tender (if the mixture becomes dry, add a few drops of water to prevent sticking). Meanwhile cook pasta according to package directions, omitting any fat or salt. Pour pepper mixture into a food processor or blender. Add vinegar, and black pepper. Cover and process or blend on high until smooth, stopping to scrape down sides as needed. Pepper sauce can be warmed in a small pan over low heat or in the microwave if a warmer sauce is desired. Drain cooked pasta and top with pepper sauce. Sprinkle evenly with Parmesan cheese.

Nutrition Information:
Calories: 198 calories, Carbohydrates: 38 g, Protein: 7 g, Fat: 2 g, Saturated Fat: <1 g, Sodium: 13 mg, Fiber: 2 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/angel-hair-pasta-with-fresh-pepper-sauce/

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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.
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Lower-Fat BLT

February 1, 2022 at 6:01 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management | Leave a comment
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I’m passing along a recipe for a Lower-Fat BLT. To make this Sandwich you’ll be needing Cooking Spray, Canadian Style Bacon, Whole Grain Hamburger Buns, Lettuce, Tomatoes, Low-Fat Cholesterol-Free Mayonnaise, Basil Leaves, and Mrs. Dash Original Seasoning Blend. 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/

Lower-Fat BLT
Craving a BLT but trying to avoid all the fat in the standard sandwich? You’ll love this Lower-Fat BLT, which uses Canadian bacon and low-fat mayo!

Ingredients
Preparation time: 5 minutes
Cooking time: 10 minutes.

Nonstick cooking spray
8 ounces Canadian-style bacon (eight 1-ounce slices)
4 whole-grain hamburger buns, toasted
4 lettuce leaves
4 large, ripe tomato slices (about 1/2 inch thick)
1/4 cup low-fat, cholesterol-free mayonnaise
1 tablespoon fresh basil leaves, finely chopped
2 teaspoons Mrs. Dash original seasoning blend

Directions
Yield: 4 servings
Serving size: 1 sandwich

Dressing:

1 – Spray a medium skillet with nonstick cooking spray. Over medium heat, cook bacon (about 3–4 slices at a time) on both sides until slightly browned (2–3 minutes total). Separate toasted hamburger buns. On one side, layer bacon, lettuce, and tomato. In a small bowl, combine dressing ingredients. Spread 1 tablespoon of dressing on the other side of the bun, then join sides to complete the sandwiches.

Nutrition Information:
Calories: 233 calories, Carbohydrates: 24 g, Protein: 14 g, Fat: 9 g, Saturated Fat: 2 g, Cholesterol: 28 mg, Sodium: 911 mg
https://www.diabetesselfmanagement.com/recipes/main-dishes/lower-fat-blt/

 

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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.
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Diabetic Side Dish of the Week – Roasted Garlic-Parmesan Cauliflower

December 26, 2021 at 6:02 AM | Posted in Uncategorized | Leave a comment
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This week’s Diabetic Side Dish of the Week is Roasted Garlic-Parmesan Cauliflower. To make this week’s Dish you’ll be needing Minced Garlic, Extra Virgin Olive Oil, Cauliflower, Cooking Spray, Salt, Pepper, and Shredded Parmesan Cheese. There’s 56 calories and 2 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/

Roasted Garlic-Parmesan Cauliflower
Following a ketogenic or otherwise low-carb diet? You’ll love this savory side! Made with cauliflower, extra-virgin olive oil, minced garlic, and shredded parmesan, it contains just 3

grams of carbs per serving, but is jam-packed with flavor!

Ingredients
Preparation time: 10 minutes
Baking time: 25 minutes

4 teaspoons (or 4 cloves) minced garlic
2 tablespoons extra virgin olive oil
1 large head cauliflower (about 2 3/4 pounds untrimmed), trimmed and separated into florets
Cooking spray
1/4 teaspoon salt
1/8 teaspoon pepper
1/4 cup shredded Parmesan cheese

Directions
Yield: 6 cups
Serving size: 1/2 cup

1 – Preheat the oven to 425°F. Place garlic, olive oil, and cauliflower in a large zip-top bag; shake to coat cauliflower. Pour into a 9″ x 13″ glass baking dish or large casserole dish coated with cooking spray. Sprinkle evenly with salt and pepper. Bake for 20–25 minutes (or until tender when pierced with a fork); stir halfway through baking. Remove from the oven, sprinkle evenly with Parmesan cheese, and return to the oven for 1–2 minutes, or until cheese melts.

Nutrition Information:
Calories: 56 calories, Carbohydrates: 3 g, Protein: 2 g, Fat: 4 g, Saturated Fat: 1 g, Sodium: 95 mg, Fiber: 1 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/roasted-garlic-parmesan-cauliflower/

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.
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