“Meatless Monday” Recipe of the Week – Zucchini-Tomato Frittata

May 17, 2021 at 6:01 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is a Zucchini-Tomato Frittata. To make this week’s recipe some of the ingredients you’ll be needing are Zucchini, Broccoli Florets, Eggs, Egg Whites, Low Fat Cottage Cheese, Spices and more! The Dish is 160 calories and 10 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/

Zucchini-Tomato Frittata
Jam-packed with veggies, including zucchini, tomato, broccoli, onion and bell peppers, this low-carb egg dish is a nutrient-rich way to start your day!

Ingredients

Nonstick olive oil-flavored cooking spray

1 cup sliced zucchini

1 cup broccoli florets

1 cup diced red or yellow bell pepper

3 whole eggs, lightly beaten*

5 egg whites, lightly beaten*

1/2 cup 1% low-fat cottage cheese

1/2 cup rehydrated sun-dried tomatoes (1 ounce dry), coarsely chopped**

1/4 cup chopped green onions with tops

1/4 cup chopped fresh basil

1/8 teaspoon ground red pepper

2 tablespoons grated parmesan cheese

Paprika (optional)

Directions
Yield: 4 servings
Serving size: 1 frittata wedge

1. Preheat broiler. Spray 10-inch ovenproof skillet with cooking spray. Place zucchini, broccoli and bell pepper in skillet; cook and stir over high heat 3 to 4 minutes, or until crisp-tender.

2. Combine whole eggs, egg whites, cottage cheese, tomatoes, onions, basil and ground red pepper in medium bowl; mix well. Pour egg mixture over vegetables in skillet. Cook, uncovered, gently lifting sides of frittata so uncooked egg flows underneath. Cook 7 to 8 minutes, or until frittata is almost firm and golden brown on bottom. Remove from heat. Sprinkle with parmesan.

3. Broil about 5 inches from heat 3 to 5 minutes, or until golden brown on surface. Garnish with paprika, if desired. Cut into 4 wedges. Serve immediately.

*Note: Or, substitute with cholesterol-free egg substitute to equal 6 large eggs.

**Note: To rehydrate sun-dried tomatoes, pour 1 cup boiling water over tomatoes in small bowl. Let soak 5 to 10 minutes, or until softened; drain well.

Nutrition Information:
Calories: 160 calories, Carbohydrates: 13 g, Protein: 16 g, Fat: 5 g, Saturated Fat: 2 g, Cholesterol: 163 mg, Sodium: 305 mg, Fiber: 3 g
https://www.diabetesselfmanagement.com/recipes/breakfast/zucchini-tomato-frittata/

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* Weight Self-Management: Everything to maintain a healthy diet
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Diabetic Low Fat Blue Cheese Dressing Recipe

January 17, 2021 at 6:01 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management | 2 Comments
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I also have a recipe for a Diabetic Low Fat Blue Cheese Dressing Recipe. Perfect for Salads or next time you have Chicken Wings. To make this recipe you’ll be needing Low Fat Cottage Cheese, Nonfat Yogurt, Low Fat Buttermilk, Crumbled Blue Cheese, Green Onion, Garlic Powder, and White Pepper. 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/

Diabetic Low Fat Blue Cheese Dressing Recipe
Learn how to make blue cheese salad dressing with low-fat cottage cheese, buttermilk, and nonfat yogurt.

Ingredients
1/2 cup low-fat cottage cheese
1/2 cup nonfat yogurt
1/2 cup low-fat buttermilk
1/4 cup crumbled blue cheese
2 tablespoons sliced green onion
1/4 teaspoon garlic powder
1/8 teaspoon white pepper

Directions
Yield: 2 cups
Serving size: 1 tablespoon

1 – Combine all ingredients. Cover and chill.

Nutrition Information:
Calories: 12 calories, Carbohydrates: trace, Protein: 1 g, Fat: trace, Saturated Fat: 45 mg
https://www.diabetesselfmanagement.com/recipes/salads/blue-cheese-dressing/

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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.
https://www.diabetesselfmanagement.com/subscribe/

Creamy Corn Salad

October 25, 2020 at 6:01 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management | Leave a comment
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I have another Diabetic Friendly Side Dish to pass along, Creamy Corn Salad. To make this dish you’ll be needing Ears of Corn, Low Fat Cottage Cheese, Nonfat Mayonnaise, Red Pepper, Parsley, Black Pepper, Dried Dill, and Cherry Tomatoes. Pass the Corn…..Salad! 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/

Creamy Corn Salad
This salad is a light side dish that boasts great color and wonderful flavor, showcasing the sweetness of corn with the freshness of the parsley and red pepper. Mix it all up with a few simple ingredients, and you have a surefire crowd pleaser that pairs well with any main meal.

Ingredients
Preparation time: 10 minutes
Cooking time: 8 minutes.

4 ears of corn, about 6–8 inches in length
1/2 cup low-fat cottage cheese
2 tablespoons nonfat mayonnaise
1/2 medium red pepper, diced
1/4 cup chopped fresh parsley
1/2 teaspoon black pepper
1/2 teaspoon dried dill or 1 teaspoon chopped fresh dill
6 cherry tomatoes

Directions
Yield: 4 servings
Serving size: 1/2 cup

1 – Fill a large saucepan or stockpot 2/3 full with water. Bring to a boil over high heat. While water heats, remove husks and silk from corn, then add corn to boiling water, cooking it no more than 8 minutes. Carefully remove with tongs and allow to cool to room temperature on a plate. In a blender or food processor, puree cottage cheese until smooth. Using a sharp knife, slice corn kernels off cobs and place in a small mixing bowl (yield should be about 2 cups). Add cottage cheese, mayonnaise, red pepper, parsley, black pepper, and dill and stir to combine. Pour into serving dish. Slice cherry tomatoes in half and place around the rim of the dish as a garnish. Chill prior to serving if desired, or serve at room temperature.

Nutrition Information:
Calories: 183 calories, Carbohydrates: 33 g, Protein: 8 g, Fat: 2 g, Saturated Fat: 0 g, Cholesterol: 1 mg, Sodium: 218 mg, Fiber: 7 g
https://www.diabetesselfmanagement.com/recipes/salads/creamy-corn-salad/

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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.
https://www.diabetesselfmanagement.com/subscribe/

“Meatless Monday” Recipe of the Week – Black Bean Lasagna

June 17, 2019 at 6:01 AM | Posted in Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is a Black Bean Lasagna. Made with Black Beans, Onion, Green Sweet Pepper, Low Fat Cottage Cheese, Reduced Fat Cream Cheese, and the Seasonings. Take your Lasagna where it’s never been with this week’s recipe! It’s from the CooksRecipes website which has a huge selection of recipes to please all tastes, diets, and cuisines so be sure to check it out soon. Enjoy and Make 2019 a Healthy One! https://www.cooksrecipes.com/index.html

Black Bean Lasagna
Here’s a crowd pleaser! Serve with a big green salad, tortilla chips and your family’s favorite beverage.

Recipe Ingredients:
9 lasagna noodles (8 ounces)
2 (15-ounce) cans black beans, rinsed and drained
Nonstick cooking spray
1/2 cup chopped onion
1/2 cup chopped green sweet pepper
2 cloves garlic, minced
2 (15-ounce) cans low-sodium tomato sauce or tomato sauce with seasonings
1/4 cup snipped fresh cilantro
1 (12-ounce) container low-fat cottage cheese
1 8-ounce package reduced-fat cream cheese (Neufchatel)
1/4 cup light dairy sour cream
Tomato slices (optional)
Fresh cilantro leaves (optional)

Cooking Directions:
1 – Cook noodles according to package directions; drain. Mash one can of the beans; set aside.
2 – Lightly coat a large skillet with cooking spray; add onion, green sweet pepper, and garlic. Cook and stir over medium heat until tender but not brown. Add mashed beans, un-mashed beans, tomato sauce, and snipped cilantro; heat through.
3 – In a large bowl combine cottage cheese, cream cheese, and sour cream; set aside. Spray a 3-quart rectangular baking dish with nonstick coating. Arrange three of the noodles in the dish. Top with one-third of the bean mixture. Spread with one-third of the cheese mixture. Repeat layers twice, ending with bean mixture. Reserve the remaining cheese mixture.
4 – Bake, covered, in a preheated 350°F (175°C) oven for 40 to 45 minutes or until heated through. Dollop with reserved cheese mixture. Let stand for 10 minutes. Garnish with tomato slices and cilantro, if desired.
Makes 8 servings.

Make-Ahead Tip: Refrigerate unbaked casserole, covered, up to 1 day, and bake as directed. Or, freeze up to 1 month; thaw frozen casserole in refrigerator overnight, and bake for 40 to 45 minutes or until heated through.

Nutritional Information Per Serving (1/8 of recipe): calories: 340, total fat: 8g, saturated fat: 5g, cholesterol: 25mg, sodium: 589mg, carbohydrate: 49g, fiber: 8g, protein: 21g, vitamin A: 21%, vitamin C: 31%, iron: 21%.
https://www.cooksrecipes.com/mless/black_bean_lasagna_recipe.html

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