Dinner Tonight

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Salmon Medallions

Post  justmecookin on Thu May 20, 2010 1:17 pm

Salmon Medallions

1/3 cup finely chopped onion
2 tablespoons minced chives
2 tablespoons minced fresh parsley
1 garlic clove, minced
4 salmon steaks (1 inch thick and 6 ounces each)
3 tablespoons maple syrup
2 tablespoons rice vinegar
1 tablespoon hoisin sauce
1 teaspoon sesame oil

In a small bowl, combine the onion, chives, parsley and garlic; set aside. Soak kitchen string in water. Using tweezers or small pliers, remove pin bones from salmon by pulling the bones out at an angle. To debone salmon for rolling, start at one end of the stomach flap and cut between the bones and all the way toward the backbone. Cut around the backbone and the small bone above it, cutting all the way up to, but not through, the skin holding the two sides together.

Repeat on the other side so the center bones are completely separated from the salmon steak. On each steak, trim off about 2 in. of skin from the end of the left stomach flap. Open steaks flat. Spoon onion mixture over salmon. Fold left side over filling. Carefully roll up salmon to form a circle. Wrap soaked kitchen string around the salmon rolls and tie.

In a small bowl, combine the syrup, vinegar, hoisin sauce and sesame oil. Set aside 1 tablespoon sauce for serving. Using long-handled tongs, dip a paper towel in cooking oil and lightly coat the grill rack. Grill salmon, uncovered, over medium heat or broil 4 in. from the heat for 4 minutes on each side; basting frequently with reserved marinade. Turn salmon and grill 2-3 minutes longer or until fish flakes easily with a fork. Remove and discard string. Drizzle salmon with reserved sauce. Makes 4 servings.

Nutrition Facts: 1 serving equals 380 calories, 20 g fat (4 g saturated fat), 100 mg cholesterol, 168 mg sodium, 14 g carbohydrate, trace fiber, 34 g protein. Diabetic Exchanges: 5 lean meat, 1 starch, 1 fat.

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Asparagus Beef Stir-Fry

Post  justmecookin on Thu May 20, 2010 1:33 pm

Asparagus Beef Stir-Fry

2 tablespoons reduced-sodium soy sauce, divided
2 tablespoons dry red wine or beef broth, divided
1/2 pound beef top sirloin steak, cut into thin strips
1 tablespoon cornstarch
1/2 cup water
4 teaspoons canola oil, divided
1 small onion, thinly sliced
1 pound fresh asparagus, trimmed and cut into 1-inch pieces
2 celery ribs, thinly sliced
1 garlic clove, minced
1/8 to 1/4 teaspoon crushed red pepper flakes
Hot cooked rice, optional

In a large resealable plastic bag, combine 1 tablespoon soy sauce and 1 tablespoon wine or broth; add beef. Seal bag and turn to coat; refrigerate for 30 minutes. In a small bowl, combine the cornstarch, water and remaining soy sauce and wine or broth until smooth; set aside. In a large nonstick skillet or wok, stir-fry beef in 2 teaspoons oil for 3-4 minutes or until no longer pink.

Remove with a slotted spoon and keep warm. Stir-fry onion in remaining oil for 1 minute. Add asparagus; stir-fry for 2 minutes. Add celery, garlic and red pepper flakes; stir-fry 4-6 minutes longer or until vegetables are crisp-tender. Stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add beef; heat through. Serve with rice if desired. Makes 3 servings.

Nutritional Analysis: One serving (1-1/3 cups beef misture, calculated without rice) equals 211 calories, 10 g fat (2 g saturated fat), 42 mg cholesterol, 461 mg sodium, 11 g carbohydrate, 3 g fiber, 18 g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1 fat.

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Applesauce Barbecue Chicken

Post  justmecookin on Thu May 20, 2010 1:45 pm

Applesauce Barbecue Chicken

4 boneless skinless chicken breast halves (6 ounces each)
1/2 teaspoon pepper
1 tablespoon olive oil
2/3 cup chunky applesauce
2/3 cup spicy barbecue sauce
2 tablespoons brown sugar
1 teaspoon chili powder

Sprinkle chicken with pepper. In a large skillet, brown chicken in oil on both sides. In a small bowl, combine the remaining ingredients; pour over chicken. Cover and cook 7-10 minutes longer or until a meat thermometer reads 170. Makes 4 servings.

Nutrition Facts: 1 chicken breast half with 1/3 cup sauce equals 308 calories, 8 g fat (2 g saturated fat), 94 mg cholesterol, 473 mg sodium, 22 g carbohydrate, 1 g fiber, 35 g protein. Diabetic Exchanges: 5 very lean meat, 1-1/2 starch, 1/2 fat.

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Venison Stew

Post  justmecookin on Thu May 20, 2010 1:46 pm

Venison Stew

1 pound venison, cubed
1 tablespoon olive oil
2 cans (14-1/2 ounces each) beef broth
2 teaspoons dried thyme
2 teaspoons dried marjoram
2 teaspoons dried parsley flakes
2 garlic cloves, minced
1/2 teaspoon salt
6 to 8 whole peppercorns
1 bay leaf
2 cups cubed peeled potatoes
1 large onion, chopped
2 medium carrots, sliced
2 celery ribs, chopped
2 tablespoons all-purpose flour
3 tablespoons water
1/8 to 1/4 teaspoon browning sauce

In a Dutch oven, brown venison in oil over medium-high heat; drain. Stir in the broth, thyme, marjoram, parsley, garlic and salt. Place peppercorns and bay leaf on a double thickness of cheesecloth; bring up corners of cloth and tie with kitchen string to form a bag. Add to pan. Bring to a boil. Reduce heat; cover and simmer for 30 minutes.

Add the potatoes, onion, carrots and celery; return to a boil. Reduce heat; cover and simmer for 30-35 minutes or until meat and vegetables tender. Discard herb bag. In a small bowl, combine flour, water and browning sauce until smooth; stir into stew. Bring to a boil; cook and stir for 2 minutes or until thickened. Makes 4 servings.

Nutritional Analysis: One serving (1-1/2 cups) equals 306 calories, 7 g fat (2 g saturated fat), 96 mg cholesterol, 1,104 mg sodium, 29 g carbohydrate, 4 g fiber, 31 g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable.

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Veggie-Topped Tilapia

Post  justmecookin on Thu May 20, 2010 1:47 pm

Veggie-Topped Tilapia

4 tilapia fillets (5 ounces each)
1/3 cup white wine or reduced-sodium chicken broth
1/2 teaspoon seafood seasoning
1 medium onion, finely chopped
1 medium green pepper, finely chopped
1 small tomato, chopped
3 tablespoons lemon juice
1 teaspoon olive oil
1/4 teaspoon garlic powder
1/4 cup shredded Parmesan cheese

Place fillets in a 13-in. x 9-in. baking dish coated with cooking spray. Drizzle with wine or broth; sprinkle with seafood seasoning. Combine the onion, green pepper, tomato, lemon juice, oil and garlic powder; spoon over fillets.

Cover and bake at 425 for 15 minutes. Uncover; sprinkle with Parmesan cheese. Bake 5-10 minutes longer or until vegetables are tender and fish flakes easily with a fork. Makes 4 servings.

Nutrition Facts: 1 fillet equals 192 calories, 4 g fat (2 g saturated fat), 73 mg cholesterol, 223 mg sodium, 8 g carbohydrate, 2 g fiber, 29 g protein. Diabetic Exchanges: 4 very lean meat, 1 vegetable, 1/2 fat.

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Zucchini-Wrapped Scallops

Post  justmecookin on Thu May 20, 2010 1:48 pm

Zucchini-Wrapped Scallops

2 tablespoons orange juice
1 tablespoon olive oil
1 teaspoon Caribbean jerk seasoning
1 teaspoon grated orange peel
1/8 teaspoon crushed red pepper flakes
1-1/2 pounds sea scallops (about 16)
2 medium zucchini

In a small bowl, combine the orange juice, oil, seasoning, orange peel and red pepper flakes; set aside 1 tablespoon for basting. Pour the remaining marinade into a large resealable plastic bag; add the scallops. Seal bag and turn to coat; refrigerate for 30 minutes.

Using a vegetable peeler or metal cheese slicer, cut zucchini into very thin lengthwise strips. Drain and discard marinade. Wrap a zucchini strip around each scallop. Secure by threading where the zucchini ends overlap onto metal or soaked wooden skewers.

Coat grill rack with cooking spray before starting the grill. Grill skewers, covered, over medium heat for 3-4 minutes on each side or until scallops are opaque, brushing once with reserved marinade. Makes 4 servings.

Nutrition Facts: 1 serving equals 194 calories, 5 g fat (1 g saturated fat), 56 mg cholesterol, 346 mg sodium, 7 g carbohydrate, 1 g fiber, 29 g protein. Diabetic Exchanges: 4 very lean meat, 1/2 starch, 1/2 fat.

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Asparagus Lasagna

Post  justmecookin on Thu May 20, 2010 1:49 pm

Asparagus Lasagna

1 pound fresh asparagus, trimmed
2 garlic cloves, minced
1/2 teaspoon dried thyme
2 tablespoons butter
2 tablespoons all-purpose flour
1-1/3 cups milk
Pepper to taste
5 lasagna noodles, cooked and drained
1 cup (4 ounces) shredded part-skim mozzarella cheese
1 cup julienned fully cooked ham

In a skillet, cook asparagus in a small amount of water until crisp-tender, about 6-8 minutes; drain and set aside. In a saucepan over medium heat, saute garlic and thyme in butter. Stir in flour until blended; gradually whisk in milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Add pepper.

Cut noodles in half; place four noodles in a greased 11-in. x 7-in. baking dish. Layer a third of the white sauce, mozzarella cheese, ham and asparagus over noodles. Top with three noodles and another layer of sauce, cheese, ham and asparagus. Repeat layers. Cover and bake at 350 for 30 minutes or until heated through. Makes 4 servings.

Diabetic Exchanges: One serving (prepared with margarine, skim milk, part-skim mozzarella and low-fat ham) equals 2 starch, 2 meat, 1 vegetable, 1 fat; also, 358 calories, 745 mg sodium, 34 mg cholesterol, 38 gm carbohydrate, 24 gm protein, 13 gm fat.

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Asian Steak Wraps

Post  justmecookin on Thu May 20, 2010 1:51 pm

Asian Steak Wraps

1/4 cup lime juice
3 tablespoons honey
1 tablespoon reduced-sodium soy sauce
2 teaspoons sesame oil
2 teaspoons minced fresh gingerroot
1-1/2 teaspoons minced fresh cilantro
1 pound boneless beef sirloin steak, cut into thin strips
1/4 teaspoon salt
1/4 teaspoon pepper
1 medium onion, halved and thinly sliced
1 large green pepper, julienned
1 large sweet red pepper, julienned
4 flour tortillas (8 inches), warmed
2 ounces reduced-fat cream cheese
2 teaspoons sesame seeds, toasted

In a small bowl, combine the first six ingredients. Pour 1/3 cup marinade into a large resealable plastic bag; add the beef. Seal bag and turn to coat; refrigerate for 1 hour. Add salt and pepper to remaining marinade; cover and refrigerate.

Drain beef and discard marinade. In a large nonstick skillet or wok coated with cooking spray, stir-fry beef until no longer pink; remove and keep warm. In the same pan, stir-fry onion and peppers until crisp-tender. Stir in reserved marinade. Return beef to the pan; heat through.
Spread tortillas with cream cheese; top with beef mixture and sprinkle with sesame seeds. Roll up. Makes 4 servings.

Nutrition Facts: 1 wrap equals 402 calories, 14 g fat (5 g saturated fat), 74 mg cholesterol, 575 mg sodium, 41 g carbohydrate, 3 g fiber, 29 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1 fat.

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Apricot-Pecan Stuffed Pork Tenderloins

Post  justmecookin on Thu May 20, 2010 1:54 pm

Apricot-Pecan Stuffed Pork Tenderloins

1 pork tenderloin (1 pound)
3/4 cup dried apricots
4-1/2 teaspoons chopped pecans
3 teaspoons dried thyme, divided
1 garlic clove, minced
1/4 teaspoon salt
1/8 teaspoon pepper
1-1/2 teaspoons molasses
1 teaspoon canola oil
1/2 cup reduced-sodium chicken broth

Cut tenderloin horizontally from the long side to within 1/2 in. of opposite side. Open meat so it lies flat; cover with plastic wrap. Flatten to 1/2-in. thickness; remove plastic. In a food processor, combine the apricots, pecans, 2 teaspoons thyme, garlic, salt and pepper; cover and process until finely chopped. Add molasses and oil; process until blended. Spread apricot mixture over meat to within 3/4 in. of edges.

Roll up jelly-roll style, starting with a long side; tie with kitchen string at 1-1/2-in. intervals. Line a roasting pan with heavy-duty foil. Place meat on a rack in prepared pan. Pour broth over meat and sprinkle with remaining thyme. Bake at 400 for 40-45 minutes or until juices run clear and a meat thermometer reads 160. Let stand for 5-10 minutes before slicing. Makes 4 servings.

Nutritional Analysis: 4 ounces stuffed cooked pork equals 233 calories, 7 g fat (2 g saturated fat), 63 mg cholesterol, 274 mg sodium, 19 g carbohydrate, 3 g fiber, 24 g protein. Diabetic Exchanges: 3 lean meat, 1 fruit, 1/2 fat.

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Zucchini Crepes

Post  justmecookin on Thu May 20, 2010 1:55 pm

Zucchini Crepes

1 cup all-purpose flour
2 eggs
1/2 cup egg substitute
1-1/2 cups fat-free milk
3/4 teaspoon salt

Filling:
1 large onion, chopped
1 medium green pepper, chopped
1 cup sliced fresh mushrooms
1 tablespoon canola oil
1 medium zucchini, shredded and squeezed dry
2 medium tomatoes, chopped and seeded
1-1/2 cups (6 ounces) shredded reduced-fat cheddar cheese, divided
1/4 teaspoon salt
1/4 teaspoon dried oregano
1/8 teaspoon pepper
1-1/2 cups meatless spaghetti sauce

In a large bowl, whisk together the flour, eggs, egg substitute, milk and salt until smooth. Cover and refrigerate for 1 hour. Heat an 8-in. nonstick skillet coated with cooking spray; pour about 1/4 cup batter into center of skillet. Lift and tilt pan to evenly coat bottom. Cook until top appears dry; turn and cook 15-20 seconds longer. Remove to a wire rack. Repeat with remaining batter, coat with cooking spray as needed. When cool, stack crepes with waxed paper or paper towels in between.

In a large skillet, saute the onion, green pepper and mushrooms in oil until tender. Add zucchini; saute 2-3 minutes longer. Remove from the heat; stir in tomatoes, 1 cup of cheese, salt, oregano and pepper. Spoon onto crepes and roll up. Arrange in a 13-in. x 9-in. baking dish coated with cooking spray. Spread spaghetti sauce over crepes. Cover and bake at 350 for 15-20 minutes. Sprinkle with remaining cheese. Bake, uncovered, 5 minutes longer or until cheese is melted. Makes 6 servings.

Nutritional Analysis: One serving (2 filled crepes) equals 264 calories, 7 g fat (2 g saturated fat), 78 mg cholesterol, 900 mg sodium, 33 g carbohydrate, 3 g fiber, 18 g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable.

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Wild Rice Chicken Salad

Post  justmecookin on Thu May 20, 2010 1:56 pm

Wild Rice Chicken Salad

2-1/2 cups cubed cooked chicken breast
3 cups cooked wild rice
1 can (8 ounces) sliced water chestnuts, drained
1/3 cup thinly sliced green onions
2/3 cup reduced-fat mayonnaise
1/3 cup fat-free milk
2 to 3 tablespoons lemon juice
1/2 teaspoon salt
1/4 teaspoon dried tarragon
1/8 teaspoon pepper
1 cup halved seedless red grapes
1/4 cup salted cashew halves

In a large bowl, combine the chicken, rice, water chestnuts and green onions. In a small bowl, combine the mayonnaise, milk, lemon juice, salt, tarragon and pepper. Pour over chicken mixture; toss to coat. Cover and refrigerate for 2-3 hours. Just before serving, fold in grapes and sprinkle with cashews. Makes 7 servings.

Nutritional Analysis: One serving (1 cup) equals 303 calories, 13 g fat (2 g saturated fat), 51 mg cholesterol, 435 mg sodium, 28 g carbohydrate, 3 g fiber, 20 g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1-1/2 fat.

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Veggie Chicken Pitas

Post  justmecookin on Thu May 20, 2010 1:57 pm

Veggie Chicken Pitas

1 medium red onion, sliced
1 cup julienned carrots
1 cup chopped fresh broccoli
1 cup fresh snow peas
1/2 teaspoon minced garlic
2 tablespoons olive oil
1 cup cubed cooked chicken
1 jar (7 ounces) roasted sweet red peppers, drained and chopped
1/4 cup white wine or chicken broth
1/2 teaspoon dried oregano
1/2 teaspoon cayenne pepper
5 pita breads (6 inches), halved
1/3 cup shredded part-skim mozzarella cheese
1/3 cup shredded cheddar cheese

In a large skillet, saute the onion, carrots, broccoli, peas and garlic in oil for 4-5 minutes or until tender. Stir in the chicken, red peppers, wine, oregano and cayenne. Bring to a boil. Reduce heat; simmer, uncovered, for 5-6 minutes or until heated through. Spoon mixture into pita breads; sprinkle with cheeses. Makes 5 servings.

Nutrition Facts: 2 stuffed pita halves equals 373 calories, 12 g fat (4 g saturated fat), 37 mg cholesterol, 595 mg sodium, 43 g carbohydrate, 4 g fiber, 19 g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 2 vegetable, 1 fat.

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Turkey-Stuffed Bell Peppers

Post  justmecookin on Thu May 20, 2010 1:59 pm

Turkey-Stuffed Bell Peppers

5 medium green peppers
1 large onion, chopped
2 teaspoons olive oil
1-1/4 pounds extra-lean ground turkey
2 teaspoons ground cumin
1 teaspoon Italian seasoning
1 garlic clove, minced
1/2 teaspoon salt
1/2 teaspoon pepper
1 package (7 ounces) shredded cheddar-flavored soy cheese
2 medium tomatoes, finely chopped
1-1/2 cups soft bread crumbs
1/4 teaspoon paprika

Cut peppers in half lengthwise and discard seeds. In a large kettle, cook peppers in boiling water for 3-5 minutes. Drain and rinse in cold water; set aside. In a large skillet, saute onion in oil until tender. Add the turkey, cumin, Italian seasoning, garlic, salt and pepper; cook and stir over medium heat until meat is no longer pink.

Transfer to a large bowl; stir in the soy cheese, tomatoes and bread crumbs. Spoon into pepper halves. Place in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Sprinkle with paprika. Bake, uncovered, at 325 for 20-25 minutes or until heated through and peppers are tender. Makes 5 servings.

Nutrition Facts: 2 filled pepper halves equals 323 calories, 10 g fat (trace saturated fat), 45 mg cholesterol, 771 mg sodium, 20 g carbohydrate, 4 g fiber, 40 g protein. Diabetic Exchanges: 5 very lean meat, 2 vegetable, 1 starch, 1/2 fat.

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Vegetable Lo Mein

Post  justmecookin on Thu May 20, 2010 2:00 pm

Vegetable Lo Mein

6 ounces uncooked linguine
1 teaspoon cornstarch
1/2 vegetable bouillon cube
1/2 cup water
1/4 cup reduced-sodium soy sauce
1/2 pound fresh mushrooms, quartered
2 tablespoons canola oil, divided
1/2 pound fresh snow peas
8 green onions, sliced
4 celery ribs with leaves, sliced
1 large sweet red pepper, thinly sliced
1 can (14 ounces) bean sprouts, rinsed and drained

Cook pasta according to package directions; drain and set aside. In a small bowl, combine the cornstarch and bouillon granules; stir in the water and soy sauce and set aside. In a nonstick skillet, stir-fry mushrooms in 1 tablespoon oil 3 minutes or until tender; remove and keep warm. In same pan, heat remaining oil.

Add remaining vegetables; stir-fry 5 minutes or until crisp-tender. Stir soy sauce mixture; add to pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add pasta and mushrooms. Heat through. Makes 4 servings.

Nutritional Analysis: One serving (1-1/2 cups) equals 327 calories, 8 g fat (1 g saturated fat), trace cholesterol, 1081 mg sodium, 50 g carbohydrate, 7 g fiber, 12 g protein. Diabetic Exchanges: 3 vegetable, 2 starch, 1-1/2 fat.

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Veal with Mushroom-Wine Sauce

Post  justmecookin on Thu May 20, 2010 5:07 pm

Veal with Mushroom-Wine Sauce

4 veal cutlets (4 ounces each)
1/2 teaspoon canola oil
1 pound sliced fresh mushrooms
1 small onion, chopped
1 garlic clove, minced
1/2 cup white wine or reduced-sodium chicken broth
4 teaspoons all-purpose flour
1/4 cup water
2 tablespoons minced fresh parsley
1/4 teaspoon salt
1/8 teaspoon pepper

In a large nonstick skillet coated with cooking spray, cook the veal in oil over medium heat for 2-3 minutes on each side or until no longer pink. Remove and keep warm. Add mushrooms, onion and garlic to the skillet; cook over medium-high heat for 5-8 minutes or until tender. Add wine, stirring to loosen browned bits from pan.

Combine flour and water until smooth; stir into mushroom mixture. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in the parsley, salt and pepper. Serve over veal. Makes 4 servings.

Nutrition Facts: 1 cutlet with 1/2 cup mushroom sauce equals 231 calories, 12 g fat (4 g saturated fat), 74 mg cholesterol, 281 mg sodium, 9 g carbohydrate, 2 g fiber, 23 g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fat.

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Turkey Tenderloins

Post  justmecookin on Thu May 20, 2010 5:10 pm

Turkey Tenderloins

1-1/4 pounds turkey breast tenderloins
1 tablespoon butter
1 cup unsweetened apple juice
1 medium apple, sliced
1 tablespoon brown sugar
2 teaspoons chicken bouillon granules
1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 tablespoon cornstarch
2 tablespoons cold water
1/2 cup chopped walnuts, toasted

In a large skillet, brown turkey in butter. Add the apple juice, apple, brown sugar, bouillon, cinnamon and nutmeg. Bring to a boil. Reduce heat; cover and simmer for 10-12 minutes or until a meat thermometer reads 170.

Using a slotted spoon, remove turkey and apple slices to a serving platter; keep warm. Combine cornstarch and water until smooth; stir into pan juices. Bring to a boil; cook and stir for 2 minutes or until thickened. Spoon over turkey and apple. Sprinkle with walnuts. Makes 5 servings.

Nutrition Facts: 1 serving equals 274 calories, 11 g fat (2 g saturated fat), 62 mg cholesterol, 423 mg sodium, 16 g carbohydrate, 2 g fiber, 30 g protein. Diabetic Exchanges: 4 very lean meat, 2 fat, 1 fruit.

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Zesty Marinated Pork Chops

Post  justmecookin on Thu May 20, 2010 5:13 pm

Zesty Marinated Pork Chops

1/4 cup balsamic vinegar
2 tablespoons white wine or reduced-sodium chicken broth
4 teaspoons olive oil, divided
1 teaspoon chili powder
1/2 teaspoon prepared horseradish
1/4 teaspoon dill weed
1/4 teaspoon garlic powder
1/4 teaspoon salt
6 boneless pork loin chops (4 ounces each)

In a large resealable plastic bag, combine the vinegar, wine, 1 teaspoon oil, chili powder, horseradish, dill, garlic powder and salt. Add the pork chops; seal bag and turn to coat. Refrigerate for eight hours or overnight, turning occasionally.

Drain and discard marinade. In a large nonstick skillet over medium heat, cook chops in remaining oil for 4-5 minutes on each side or until a meat thermometer reads 160. Makes 6 servings.

Nutrition Facts: 1 pork chop equals 183 calories, 10 g fat (3 g saturated fat), 55 mg cholesterol, 61 mg sodium, 1 g carbohydrate, trace fiber, 22 g protein. Diabetic Exchanges: 3 lean meat, 1/2 fat.

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Yellow Pepper Beef Stir-Fry

Post  justmecookin on Thu May 20, 2010 5:14 pm

Yellow Pepper Beef Stir-Fry

2 teaspoons cornstarch, divided
2 teaspoons brown sugar, divided
1 garlic clove, minced
1/4 teaspoon pepper
2 tablespoons rice vinegar, divided
1 pound beef top sirloin steak, cut into 1/4-inch strips
1/4 cup reduced-sodium chicken broth
2 tablespoons reduced-sodium soy sauce
1 tablespoon canola oil
1 medium sweet onion, cut into wedges
2 cups cut fresh asparagus (1-inch pieces)
1 cup julienned sweet yellow pepper

In a large resealable plastic bag, combine 1 teaspoon cornstarch, 1 teaspoon brown sugar, garlic, pepper and 1 tablespoon vinegar. Add beef; seal bag and turn to coat. Refrigerate for at least 1 hour.

In a bowl, combine the remaining cornstarch and brown sugar. Add the broth, soy sauce and remaining vinegar; stir until smooth. Set aside. In a large nonstick skillet or wok, heat oil; stir-fry beef until no longer pink. Remove and keep warm.

In the same pan, stir-fry onion for 2 minutes. Add asparagus and yellow pepper; stir-fry for 5-6 minutes or until crisp-tender. Return beef to the pan. Stir broth mixture and add to the pan. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Makes 4 servings.

Nutritional Analysis: 1 cup equals 253 calories, 10 g fat (3 g saturated fat), 67 mg cholesterol, 418 mg sodium, 13 g carbohydrate, 2 g fiber, 28 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1/2 fat.

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Aloha Chicken

Post  justmecookin on Thu May 20, 2010 5:15 pm

Aloha Chicken

4 boneless skinless chicken breast halves (4 ounces each)
1 tablespoon all-purpose flour
1 tablespoon vegetable oil
2 cans (8 ounces each) unsweetened pineapple chunks
1 teaspoon cornstarch
1 tablespoon honey
1 tablespoon reduced-sodium teriyaki sauce or reduced-sodium soy sauce
1/8 teaspoon pepper
Hot cooked rice

Flatten the chicken to 1/4-in. thickness. Place flour in a large resealable plastic bag; add chicken and toss to coat. In a large skillet, brown chicken over medium heat in oil for 3-5 minutes on each side or until juices run clear. Remove and keep warm. Drain pineapple, reserving 1/4 cup juice. (Discard remaining juice or save for another use.)

In a small bowl, combine cornstarch and reserved juice until smooth. Gradually add to skillet. stir in the honey, teriyaki sauce and pepper. Bring to a boil. Cook and stir for 30 seconds or until thickened. Add pineapple and chicken; heat through. Serve with rice. Makes 4 servings.

Nutritional Analysis: One serving (prepared with reduced-sodium teriyaki sauce; calculated without rice) equals 238 calories, 7 g fat (0 saturated fat), 73 mg cholesterol, 145 mg sodium, 17 g carbohydrate, 0 fiber, 28 g protein. Diabetic Exchanges: 4 very lean meat, 1 fruit, 1/2 fat.

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Zucchini Pizza

Post  justmecookin on Thu May 20, 2010 5:16 pm

Zucchini Pizza

3 cups shredded zucchini
3/4 cup egg substitute
1/3 cup all-purpose flour
1-1/2 teaspoons dried oregano, divided
1 teaspoon dried basil, divided
1/4 teaspoon salt-free seasoning blend
2/3 cup sliced green onions
1/2 cup sliced ripe olives
1/2 cup chopped green pepper
2 cups (8 ounces) shredded part-skim mozzarella cheese
3 medium fresh tomatoes, peeled and thinly sliced

Press excess liquid from zucchini and place in a bowl. Add the egg substitute, flour, 1/2 teaspoon oregano, 1/2 teaspoon basil and seasoning blend; mix well. Spread in a greased 13-in. x 9-in. baking dish.

Bake at 450 for 8-10 minutes. Cool on a wire rack. Reduce heat to 350. Sprinkle zucchini crust with green onions, olives, green pepper, cheese, and remaining oregano and basil. Cover with tomato slices. Bake for 25-30 minutes or until cheese is bubbly. Cool on wire rack for 5 minutes before cutting. Makes 6 servings.

Nutrition Facts: 1/6 recipe equals 198 calories, 9 g fat (0 saturated fat), 21 mg cholesterol, 359 mg sodium, 14 g carbohydrate, 3 g fiber, 16 g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable, 1/2 starch, 1/2 fat.

justmecookin

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Veggie Lasagna

Post  justmecookin on Thu May 20, 2010 5:17 pm

Veggie Lasagna

2 medium carrots, julienned
1 medium zucchini, cut into 1/4-inch slices
1 yellow summer squash, cut into 1/4-inch slices
1 medium onion, sliced
1 cup fresh broccoli florets
1/2 cup sliced celery
1/2 cup julienned sweet red pepper
1/2 cup julienned green pepper
2 garlic cloves, minced
1/2 to 1 teaspoon salt
2 tablespoons canola oil
1 jar (28 ounces) spaghetti sauce
14 lasagna noodles, cooked and drained
4 cups (16 ounces) shredded part-skim mozzarella cheese

In a large skillet, stir-fry the vegetables, garlic and salt in oil until crisp-tender. Spread 3/4 cup spaghetti sauce in the greased 13-in. x 9-in. baking dish. Arrange seven noodles over sauce, overlapping as needed. Layer with half of the vegetables, spaghetti sauce and cheese. Repeat layers. Cover and bake at 350 for 60-65 minutes or until bubbly. Let stand for 15 minutes before cutting. Makes 12 servings.

Nutrition Facts: 1 serving (1 piece) equals 295 calories, 11 g fat (5 g saturated fat), 23 mg cholesterol, 617 mg sodium, 34 g carbohydrate, 3 g fiber, 16 g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch, 1 vegetable, 1 reduced-fat milk.

justmecookin

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Baked Beef Stew

Post  justmecookin on Thu May 20, 2010 5:54 pm

Baked Beef Stew

2 pounds beef stew meat, cut into 1-inch cubes
1 cup diced tomatoes
6 medium carrots, cut into strips
3 medium potatoes, peeled and quartered
1/2 cup thickly sliced celery
1 medium onion, sliced and separated into rings
3 tablespoons quick-cooking tapioca
1 slice bread, crumbled
1 cup water

In large bowl, combine all the ingredients. Spoon into a greased 3-qt. casserole. Cover and bake at 325 for 3-1/2 hours or until meat is tender. Makes 6 servings.

Diabetic Exchanges: One serving equals 4 lean meat, 1-1/2 starch, 1 vegetable; also, 356 calories, 241 mg sodium, 97 mg cholesterol, 27 gm carbohydrate, 35 gm protein, 12 gm fat.

justmecookin

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Veggie Tuna Burgers

Post  justmecookin on Thu May 20, 2010 5:55 pm

Veggie Tuna Burgers

1/4 cup finely chopped onion
1 garlic clove, minced
1 cup each shredded zucchini, yellow summer squash and carrots
1 egg, lightly beaten
2 cups soft whole wheat bread crumbs
1 can (6 ounces) light water-packed tuna, drained and flaked
1/4 teaspoon salt
1/4 teaspoon pepper
1 teaspoon butter
6 hamburger buns, split
6 slices reduced-fat cheddar cheese
6 lettuce leaves
6 slices tomato

In a large nonstick skillet coated with cooking spray, saute onion and garlic for 1 minute. Add the zucchini, yellow squash and carrots; saute until tender. Drain and cool to room temperature.

In a large bowl, combine the egg, bread crumbs, tuna, salt and pepper. Add vegetable mixture. Shape into six 3-1/2-in. patties. Coat the same skillet again with cooking spray; cook patties in butter for 3-5 minutes on each side or until lightly browned. Serve on buns with cheese, lettuce and tomato. Makes 6 servings.

Nutrition Facts: 1 burger equals 275 calories, 8 g fat (4 g saturated fat), 58 mg cholesterol, 643 mg sodium, 32 g carbohydrate, 3 g fiber, 20 g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 vegetable.

justmecookin

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Bacon-Cheddar Meat Loaves

Post  justmecookin on Thu May 20, 2010 5:58 pm

Bacon-Cheddar Meat Loaves

4 egg whites
1/2 cup crushed reduced-fat butter-flavored crackers (about 13 crackers)
1/3 cup plus 8 teaspoons shredded reduced-fat cheddar cheese, divided
1/4 cup chopped onion
1/2 teaspoon salt
1/4 teaspoon pepper
1 pound lean ground beef
2 turkey bacon strips, cut in half

In a large bowl, combine the egg whites, crackers, 1/3 cup cheese, onion, salt and pepper. Crumble beef over mixture and mix well. Shape into four small loaves; place in an ungreased 11-in. x 7-in. baking dish. Top each with a half-strip of bacon. Bake at 350 for 35-40 minutes or until a meat thermometer reads 160. Sprinkle with remaining cheese; bake 2-3 minutes longer or until cheese is melted. Makes 4 servings.

Nutrition Facts: 1 meat loaf equals 296 calories, 15 g fat (6 g saturated fat), 86 mg cholesterol, 672 mg sodium, 9 g carbohydrate, trace fiber, 30 g protein. Diabetic Exchanges: 4 lean meat, 1/2 starch, 1/2 fat.

justmecookin

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Almond Chicken Salad

Post  justmecookin on Thu May 20, 2010 5:58 pm

Almond Chicken Salad

4 cups cubed cooked chicken
1 cup chopped celery
1 cup green grapes, halved
1/2 cup fat-free mayonnaise
1/2 cup fat-free plain yogurt
1/4 teaspoon pepper
1/4 cup chopped almonds, toasted

In a large bowl, combine chicken, celery, grapes, mayonnaise, yogurt and pepper; mix well. Cover and refrigerate for several hours. Stir in almonds just before serving. Makes 8 servings.

Nutrition Facts: One serving (3/4 cup) equals 126 calories, 4 g fat (0 saturated fat), 43 mg cholesterol, 138 mg sodium, 8 g carbohydrate, 0 fiber, 13 g protein. Diabetic Exchanges: 2 lean meat, 1/2 fruit.

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