Tuesday, May 31, 2011

Grilled Cheese with Turkey Bacon and Thousand Island Dressing w/.....


Today's Menu: Grilled Cheese with Turkey Bacon and Thousand Island Dressing w/ New England Clam Chowder.

Tried a new kind of Grilled Cheese for dinner, Grilled Cheese with Turkey Bacon and Thousand Island Dressing . As good as this sounds it tastes even better! The recipe for this will be at the end of the post. Along with the Grilled Cheese I had a bowl of Campbell's Chunky New England Clam Chowder with a side of Skyline Chili Oyster Crackers.

Grilled Cheese with Turkey Bacon and Thousand Island Dressing

2 Strips of Turkey Bacon
1/2 Tablespoon of I Can't Believe It's Not Butter
2 Slices of Healthy Life Whole Grain Bread
2 Slices of Kraft 2% Sliced Sharp Cheddar Cheese
1 Slice of Monterrey Jack Cheese
1 Tablespoon Thousand Island Dressing

* Cook the turkey Bacon in a skillet or grill pan until crisp. Remove and drain on a paper towel lined plate.
*Heat the Butter in a skillet over medium heat. Add one slice of Bread to the pan. Top with all the cheese and the Turkey Bacon. Take the remaining slice of Bread and spread on the Thousand Island Dressing and press it on top of the slice that's in the pan, dressing side down. Cook until the Cheese is melted and Bread is golden, about 3 - 4 minutes per side.

Happy Birthday, Cooking Channel!

Happy Birthday, Cooking Channel!
by Michelle Buffardi




It’s our first birthday! Cooking Channel is one year old — can you believe it? We’ve seen so much in the last 12 months, and yet we’re really just getting started. If we live to be a 100-year-old network, we still wouldn’t get to meet all the amazing, passionate food people out there. There’d still be a million new recipes to try, dishes to taste and things to learn about food and cooking. So we’re as excited about the next 99 years as we are about this last one.

Think Before You Eat: 15 Foods to Avoid with Diabetes

I'll be showing 1 of the 15 foods to avoid along with an healthier alternative recipe. Another of many great articles and recipes from one of my favorite web sites, Diabetic Living On Line.

Think Before You Eat: 15 Foods to Avoid with Diabetes

By Lori Brookhart-Schervish
These top food offenders contain high amounts of fat, sodium, carbohydrate, and calories that may increase your risk of high cholesterol, high blood pressure, heart disease, uncontrolled blood glucose, and weight gain. The good news is you can indulge in your favorite foods and still eat healthfully with our satisfying and delicious alternatives.

#9 Regular Soft Drinks

Sugar-laden soda is a quick derailer to your diabetic diet. Every 4 grams of sugar equals 1 teaspoon, so if your drink has 30 grams of sugar, that's equal to 7.5 teaspoons of sugar.

Drinks with high sugar and carbohydrate contents not only add calories and carbs to your meal plan, but they may also raise blood glucose and cause weight gain.

Of course, there are diet versions of many drinks that are made with artificial sweeteners.

Get more on drink choices that won't add to your waistline:

Staggering Statistics:

You may decide to shake up your beverage choices after totaling the calories and carbohydrates. Like Jerry Murris, 52 and type 2, of Fairfax, Virginia, you may find your drinks have more calories and carbs than you expect. "I changed my ways lickety-split," Jerry says. The results? He shed pounds, plus his blood glucose levels dropped toward normal. You may be able to achieve this too, just by changing to lower calorie and sugar-free beverages.

A team of obesity experts formed as a Beverage Guidance Panel reports that American adults consume an average of 230 calories from beverages daily. Worse, nearly half drink 500 calories a day. In 1977, Americans consumed two calorie-sweetened beverages each day. By 1996, the number of portions rose to 2.5. That's more calories from beverages each day, especially because portion sizes during the same time period grew from 14 ounces to 21 ounces.

Barry Popkin, Ph.D., a professor of nutrition and coauthor of the proposed beverage guidance system, blames this increase on the growing number of liquid high-calorie options that are now available at take-out windows, supermarkets, and convenience stores.

"This greater, grander array of calorie-containing beverages is one strong factor underlying our obesity epidemic and the closely related higher incidence of type 2 diabetes," he says.

Fruit of the Week - Strawberries

The Strawberry

The garden strawberry is a hybrid species that is cultivated worldwide for its aggregate accessory fruit, the (common) strawberry. The fruit is widely appreciated, mainly for its characteristic aroma but also for its bright red color, its juicy texture, and it is consumed in large quantities, either fresh or in prepared foods such as preserves, fruit juice, pies, ice creams, and milk shakes. Artificial strawberry aroma is also widely used in all sorts of industrialized food products.

The garden strawberry was first bred in Brittany, France, about 1740 via a cross of Fragaria virginiana from eastern North America , which was noted for its flavor, and Fragaria chiloensis from Chile and Argentina brought by Amédée-François Frézier, which was noted for its large size.

Cultivars of Fragaria × ananassa have replaced, in commercial production, the woodland strawberry, which was the first strawberry species cultivated in the early 17th century.

The strawberry is, in technical terms, an aggregate accessory fruit, meaning that the fleshy part is derived not from the plant's ovaries (achenes) but from the receptacle that holds the ovaries. Each "seed" on the outside of the fruit is actually one of the ovaries of the flower, with a seed inside it. In both culinary and botanical terms, the entire thing is called a "fruit".

Strawberries are an easy plant to grow, and can be grown almost anywhere in the world. The best thing to do is to buy a plant in early to middle spring. Place the plant preferably in full sun, and in somewhat sandy soil. Strawberries are a strong plant that will survive many conditions, but, during the time that the plant is forming fruit, it is important for it to get enough water. Strawberries can also be grown as a potted plant, and will still produce fruit.

A strawberry plant will send out shoots in an attempt to propagate a new plant, and, if left alone, it will be successful in doing so, but this shoot can be cut off, and placed wherever you wish to start a new plant.

In addition to being consumed fresh, strawberries can be frozen, made into preserves, as well as dried and used in such things as cereal bars. Strawberries are a popular addition to dairy products, as in strawberry-flavored ice cream, milkshakes, smoothies, and yogurts. Strawberries and Cream is a popular dessert, famously consumed at Wimbledon. Strawberry pie is also popular. Strawberry pigment extract can be used as a natural acid/base indicator due to the different color of the conjugate acid and conjugate base of the pigment.

All American Strawberry Clouds

Something different, light, and refreshing for these hot Summer days! A friend of mine made some and sent the recipe from the Diabetic Gourmet web site. Check it out. 

All American Strawberry Clouds

Makes 12 servings

Ingredients

    * 1/2 cup crispy chow mein noodles
    * 1 cup white chocolate chips
    * 1 cup heavy whipping cream
    * 1 tablespoon SPLENDA® No Calorie Sweetener, Granulated
    * 1 teaspoon vanilla extract
    * 1 cup (6 ounces) blueberries
    * 3 cups (about 1 pound) stemmed sliced California strawberries

Directions

   1. Line 12 muffin cups with paper baking cups.
   2. Place about 2 teaspoons chow mein noodles into each.
   3. Melt chocolate according to package directions; spoon about 1 tablespoon into each cup to cover noodles.
   4. Refrigerate at least 1 hour to set.
   5. In mixer bowl, combine cream, Splenda® and vanilla; beat on medium speed of electric mixer until soft peaks form. Gently fold in blueberries.
   6. Spoon an equal amount of cream mixture into each cup.
   7. Top with strawberries; serve immediately.

Nutritional Information (Per Serving)
Calories:    169
Protein:    2 g
Sodium:     37 mg
Cholesterol:    34 mg
Fat:     15 g
Dietary Fiber:     2 g
Carbohydrates:     8 g


http://www.diabeticgourmet.com/recipes/html/765.shtml

Monday, May 30, 2011

Tuna Mac w/ Mango & Pineapple Salsa and...

Today's Menu: Tuna Mac w/ Mango & Pineapple Salsa and Harvest Grain Bread.

I had a super refreshing and light dinner tonight! I made some Tuna Mac, been forever since I made some. I used Velveeta/Kraft Whole Grain Rotini & Cheese for the Mac part and Chicken of the Sea Chunk Light Tuna (In water) for the Tuna. I also made some Mango & Pineapple Salsa as a side. First time I made the Salsa and it was delicious, light, and refreshing. I used the frozen Del Monte Mango and the Pineapple Chunks, 1 bag of each. Chopped up about 2 tablespoons of fresh Cilontro, 1 tablespoon chopped Green Chilies, and Sea Salt and Pepper to taste. Mix well and serve! I also had Kroger Bakery Harvest Grain Bread. Together made a fantastic dinner, with plenty of leftovers.


Island Pineapple Cupcakes

Want something different for dessert? Ran across this and sounded and looked great! Only 110 calories and 17 carbs. Another good one from the Diabetic Living On Line web site.

Island Pineapple Cupcakes

SERVINGS: 24 cupcakes
CARB GRAMS PER SERVING: 17

6      egg whites
3      egg yolks
1 2/3     cups cake flour
3/4     cup sugar or sugar substitute blend* equivalent to 3/4 cup sugar
2     teaspoons baking powder
1/4     teaspoon salt
1/2     cup unsweetened pineapple juice
1/4     cup canola oil
1/4     teaspoon cream of tartar
     Pineapple Fluffy Frosting (see recipe)
2     tablespoons shredded coconut, toasted

1. Allow egg whites and yolks to stand at room temperature for 30 minutes. Line twenty-four 2 1/2-inch muffin cups with paper bake cups; set aside.

2. Preheat oven to 325 degrees F. Meanwhile, in a large bowl, combine cake flour, sugar, baking powder, and salt. Make a well in the center of the flour mixture.

3. Add egg yolks, pineapple juice, and oil to flour mixture. Beat with an electric mixer on low speed until combined. Beat on high speed about 5 minutes more or until batter is satin smooth. Thoroughly wash and dry the beaters. In a very large bowl, combine egg whites and cream of tartar; beat with an electric mixer on medium speed until stiff peaks form (tips stand straight). Pour batter in a thin stream over beaten egg whites, folding gently as you pour. Fill muffin cups 2/3 full with batter.

4. Bake 15 to 18 minutes or until tops spring back when lightly touched. Cool in cups on a wire rack 5 minutes. Remove from cups; cool completely on a wire rack. Spread cupcakes with Pineapple Fluffy Frosting. Sprinkle with coconut.

Pineapple Fluffy Frosting In a medium bowl fold together 2 cups thawed frozen light whipped dessert topping and 1/2 cup well-drained crushed pineapple.

*Sugar Substitutes: Choose from Splenda® Sugar Blend for Baking or Equal® Sugar Lite. Follow package directions to use product amount equivalent to 3/4 cup sugar.

PER SERVING WITH SUBSTITUTE: same as above, except 101 cal., 13 g carbo.
Nutrition Facts Per Serving:

    * Servings: 24 cupcakes

    * Calories110
    * Total Fat (g)4
    * Saturated Fat (g)1
    * Monounsaturated Fat (g)2
    * Polyunsaturated Fat (g)1
    * Cholesterol (mg)26
    * Sodium (mg)59
    * Carbohydrate (g)17
    * Total Sugar (g)8
    * Protein (g)2
    * Vitamin C (DV%)2
    * Calcium (DV%)1
    * Iron (DV%)4
      Diabetic Exchanges
    * Starch (d.e.).5
    * Other Carbohydrates (d.e.).5
    * Fat (d.e.)1

Think Before You Eat: 15 Foods to Avoid with Diabetes

I'll be showing 1 of the 15 foods to avoid along with an healthier alternative recipe. Another of many great articles and recipes from one of my favorite web sites, Diabetic Living On Line.

Think Before You Eat: 15 Foods to Avoid with Diabetes

By Lori Brookhart-Schervish
These top food offenders contain high amounts of fat, sodium, carbohydrate, and calories that may increase your risk of high cholesterol, high blood pressure, heart disease, uncontrolled blood glucose, and weight gain. The good news is you can indulge in your favorite foods and still eat healthfully with our satisfying and delicious alternatives.

#8 Processed Lunch Meat

Think making a sandwich for lunch is a safe bet? Unfortunately, processed lunch meat is full of sodium. Read the food nutrition labels printed on the packages you buy in the store, or ask your deli attendant to tell you the nutrition information for fresh-sliced meat.

Cut the sodium by slicing meat you've roasted at home or by asking specifically for meats lower in sodium.

Enjoy sandwiches for lunch or dinner by following our healthy sandwich recipes, which were made specifically for people with diabetes:

Thai Turkey Burgers
Thai seasoning is a blend of seasonings that is reminiscent of the classic flavors of Thai cooking. The ingredients vary widely by brand but often include garlic, coriander, onion, cilantro, and pepper. Look for it at food specialty stores or larger supermarkets.
SERVINGS: 6 servings
CARB GRAMS PER SERVING: 23

1/4     cup refrigerated or frozen egg product, or 1 egg, beaten
1/4     cup fine dry bread crumbs
1     teaspoon Thai seasoning or curry powder
1     pound uncooked ground turkey breast
6      whole grain cocktail-size hamburger buns, split and toasted
3/4     cup fresh basil leaves
2     tablespoons purchased peanut dipping sauce
1     medium mango, pitted, peeled, and sliced

1. In a medium bowl, combine egg product or egg, bread crumbs, and Thai seasoning or curry powder. Add ground turkey breast; mix well. Shape into six 3/4-inch-thick patties.

2. Place patties on the greased rack of an uncovered grill directly over medium goals. Grill for 14 to 18 minutes or until done (165 degree F),* turning once.

3. To serve burgers, top bottom half of each bun with some of the basil. Add patties. Spoon peanut dipping sauce over patties; add mango slices and bun tops. Makes 6 servings.

*Note: The internal color of a burger is not a reliable way to indicate the burger is done. A turkey patty cooked to 165 degree F is safe, regardless of color. To measure if the patty is done insert an instant-read thermometer through the side of the patty to a depth of 2 to 3 inches.

Nutrition Facts Per Serving:

    * Servings: 6 servings
    * Calories213
    * Total Fat (g)4
    * Saturated Fat (g)1
    * Cholesterol (mg)30
    * Sodium (mg)438
    * Carbohydrate (g)23
    * Fiber (g)2
    * Protein (g)22
    * Vitamin A (DV%)0
    * Vitamin C (DV%)0
    * Calcium (DV%)0
    * Iron (DV%)0
      Diabetic Exchanges
    * Starch (d.e.)1
    * Fruit (d.e.).5
    * Very Lean Meat (d.e.)3

http://www.diabeticlivingonline.com/recipe/poultry/thai-turkey-burgers/

Sunday, May 29, 2011

Fried Walleye w/ White Asparagus and...

Dinner Tonight: Fried Walleye w/ Fresh White Asparagus, Kicked Up Corn, and Harvest Grain Bread.

Well first off Happy Memorial Weekend everyone! Please remember our Troops around the world and those that gave their lives for our country.



I fixed a fried Walleye Fillet that was rolled in Whole Grain Flour and Bread Crumbs. Seasoned with Sea Salt and Pepper and lightly fried in Extra Virgin Olive Oil. As sides had White Asparagus for the first time. There was a recipe with the Asparagus so I used that to fix the White Asparagus with. I boiled the Asparagus in salted water for for 10 minutes. Drained and then set aside. I then heated some I Can't Believe It's Not Butter in a sauce pan along with sliced Almonds. Added the cooked Asparagus and sauteed until coated and heated. Seasoned with Pepper, Garlic Salt, and Parsley. I also had Kicked Up Corn along with Kroger Bakery Harvest Graion Bread. I used a can of Del Monte Low Sodium Whole Kernal Corn. I kicked up a bit by seasoning it with Chili Powder, Cumin, Cilantro and Pepper, heated and served. For dessert later my Mom baked an Apple Pie using Splenda, CAN'T WAIT!!

Think Before You Eat: 15 Foods to Avoid with Diabetes

I'll be showing 1 of the 15 foods to avoid along with an healthier alternative recipe. Another of many great articles and recipes from one of my favorite web sites, Diabetic Living On Line.

Think Before You Eat: 15 Foods to Avoid with Diabetes

By Lori Brookhart-Schervish
These top food offenders contain high amounts of fat, sodium, carbohydrate, and calories that may increase your risk of high cholesterol, high blood pressure, heart disease, uncontrolled blood glucose, and weight gain. The good news is you can indulge in your favorite foods and still eat healthfully with our satisfying and delicious alternatives.


#7 Frozen Meals

Frozen meals are convenient, but their high sodium and fat content can make them unhealthy choices

One of the biggest culprits is the ultimate comfort food -- potpie. Whether you pick up a frozen variety at the market or order one at a restaurant, the potpie is a megaviolator:

Marie Callender's Chicken Pot Pie:
510 calories
30.6 g total fat
12.6 g saturated fat
14 mg cholesterol
1,041 mg sodium
44 g carbohydrate

Kentucky Fried Chicken Pot Pie*
690 calories
40 g total fat
31 g saturated fat
95 mg cholesterol
1,760 mg sodium
57 g carbohydrate

Ruby Tuesday Gourmet Chicken Pot Pie (lunch portion)*
901 calories
66 g total fat
41 g carbohydrate
*Nutrition information from companies' Web sites
You can still get your comfort-food fix with this great recipe

Chicken Pot Pie
We made this savory pie more healthful by stir-frying the vegetables using nonstick spray coating instead of butter or margarine and using chicken breast rather than dark meat.
SERVINGS: 4 (3/4-cup) servings
CARB GRAMS PER SERVING: 38

Nutrition Facts Per Serving:

    * Servings: 4 (3/4-cup) servings
    * Calories386
    * Total Fat (g)13
    * Saturated Fat (g)2
    * Cholesterol (mg)48
    * Sodium (mg)450
    * Carbohydrate (g)38
    * Fiber (g)3
    * Protein (g)28
      Diabetic Exchanges
    * Starch (d.e.)2
    * Vegetables (d.e.).5
    * Very Lean Meat (d.e.)3
    * Fat (d.e.)2.5

http://www.diabeticlivingonline.com/recipe/pies/chicken-pot-pie/

Saturday, May 28, 2011

Think Before You Eat: 15 Foods to Avoid with Diabetes

I'll be showing 1 of the 15 foods to avoid along with an healthier alternative recipe. Another of many great articles and recipes from one of my favorite web sites, Diabetic Living On Line.

Think Before You Eat: 15 Foods to Avoid with Diabetes

By Lori Brookhart-Schervish
These top food offenders contain high amounts of fat, sodium, carbohydrate, and calories that may increase your risk of high cholesterol, high blood pressure, heart disease, uncontrolled blood glucose, and weight gain. The good news is you can indulge in your favorite foods and still eat healthfully with our satisfying and delicious alternatives.

#6 Cakes and Pies

More saturated fat offenders? Cakes and pies. Cake mixes can also have trans fat.

If there's one cake to avoid completely, it's pound cake. Garnering its name for a reason (it's traditionally made with a pound of butter, eggs, sugar, and flour), the U.S. Food and Drug Administration lists one slice of pound cake as having 3.5 grams of saturated fat and 4.5 grams of trans fat. There is no recommendation for any percentage of trans fat as part of your daily calories. Avoiding all trans fats can help lower cholesterol.

Try these homemade cake recipe instead:

Mocha Cake with Berries
Espresso coffee powder and bittersweet chocolate make this dense cake extra rich.
SERVINGS: 12 (1 sliced cake, 2 tablespoons topping, and 2 tablespoons berries) servings
CARB GRAMS PER SERVING: 24

 Nonstick cooking spray
3/4     cup sugar
1/2     cup water
1     tablespoon instant espresso coffee powder or 2 tablespoons instant coffee powder
3     ounces bittersweet or semisweet chocolate, chopped
2      egg yolks
1     teaspoon vanilla
1/2     cup unsweetened cocoa powder
1/3     cup all-purpose flour
1/4     teaspoon baking powder
5      egg whites
     Unsweetened cocoa powder (optional)
1/2     of an 8-ounce container frozen light whipped dessert topping, thawed
1-1/2     cups fresh raspberries, blackberries, and/or blueberries

1. Preheat oven to 350 degrees F. Lightly coat a 9-inch springform pan with nonstick cooking spray; set aside. In a medium saucepan, stir together sugar, the water, and espresso powder. Cook and stir over medium-low heat until the sugar dissolves and mixture almost boils. Stir in the chocolate until melted. Remove from heat. Place egg yolks in a small bowl. Gradually stir the chocolate mixture into egg yolks; stir in vanilla (mixture may appear slightly grainy). Set aside.

2. In a medium bowl, stir together the 1/2 cup cocoa powder, the flour, and baking powder. Stir in chocolate-egg yolk mixture until smooth. In a large bowl, beat egg whites with an electric mixer on medium speed until stiff peaks form (tips stand straight). Stir a small amount of the beaten egg whites into the chocolate mixture to lighten. Fold chocolate mixture into remaining egg whites. Spread in the prepared pan.

3. Bake about 30 minutes or until the top springs back when lightly touched. Cool in pan on a wire rack for 10 minutes. Loosen and remove side of pan. Cool completely. (Cake may fall slightly but evenly during cooling.)

4. To serve, cut cake into wedges. If desired, sprinkle dessert plates with additional cocoa powder. Transfer wedges of cake to dessert plates. Top with whipped topping and berries. Makes 12 (1 sliced cake, 2 tablespoons topping, and 2 tablespoons berries) servings.

Nutrition Facts Per Serving:

    * Servings: 12 (1 sliced cake, 2 tablespoons topping, and 2 tablespoons berries) servings
    * Calories152
    * Total Fat (g)5
    * Saturated Fat (g)3
    * Cholesterol (mg)34
    * Sodium (mg)31
    * Carbohydrate (g)24
    * Fiber (g)2
    * Protein (g)4
      Diabetic Exchanges
    * Other Carbohydrates (d.e.)1.5
    * Fat (d.e.)1

http://www.diabeticlivingonline.com/food-to-eat/nutrition/foods-to-avoid-with-diabetes/?page=7

Good Earth Glazed Shrimp Dinner w/...

Today’s Menu: Good Earth Spicy Citrus Glazed Shrimp w/ Angel Hair Pasta.

Love these Good Earth Dinners! Had the Spicy Citrus Glazed Shrimp tonight. Also had Kroger Bakery Harvest Grain Bread. I had included the instructions on this dinner from a previous posting and thought I would include it again. These dinners are great, just added the Shrimp, 2 Tablespoons of Extra Virgin Olive Oil, and 1 Tablespoon of I Can’t Believe it’s Not Butter. For dessert later a bowl of Breyer's Carb Smart Chocolate Ice Cream.

Ingredients

1 Box of Good Earth Spicy Citrus Glazed Shrimp
1 Lb. uncooked Shrimp (26 – 32 Medium), thawed
2 Tablespoons Extra Virgin Olive Oil
1 Tablespoon “I Can’t Believe It’s Not Butter“

*Fill 2 quart sauce pan 2/3 full of water. Heat to boiling and stir in Pasta.
*Gently boil uncovered for 5 minutes, stirring occasionally.
*While Pasta is cooking empty Whole Wheat Flour into medium bowl or food storage bag.Coat well drained thawed Shrimp with Flour.
*Heat oil in non-stick 10″ skillet over medium – high heat. Carefully add Shrimp to hot oil and cook 1 – 2 minutes on each side or until golden brown.
*Reduce heat to medium. Cut off 3/4 inch corner of Spicy Citrus Glaze pouch. Carefully pour glaze into skillet with Shrimp. Cook uncovered 1 to 2 minutes, stirring frequently, until Shrimp are cooked through and coated with glaze.
*Drain Pasta. Add Butter and Pasta Seasoning to Pasta and toss with fork to coat.
Serve Shrimp with Pasta.

1 serving has 290 Calories and 38 Carbs.

Friday, May 27, 2011

Shrimp Tacos

Dinner Tonight: Shrimp Tacos

Fixed some Shrimp Tacos for dinner tonight. Seasoned the Shrimp with Ground Cumin, Pepper, and Sea Salt then lightly fried in Extra Virgin Olive Oil about 3 minutes per side. As toppings I used Lettuce, Fresh Cilantro, 2% Monterrey Jack Shredded Cheese, Kroger Naturally Preferred Black Bean & Corn Salsa, and Breakstone Reduced Sour Cream. Dessert later maybe some Breyer's Carb Smart Vanilla Ice Cream and Del Monte Sugarless Peach Slices.  

Think Before You Eat: 15 Foods to Avoid with Diabetes

I'll be showing 1 of the 15 foods to avoid along with an healthier alternative recipe. Another of many great articles and recipes from one of my favorite web sites, Diabetic Living On Line.

Think Before You Eat: 15 Foods to Avoid with Diabetes

By Lori Brookhart-Schervish
These top food offenders contain high amounts of fat, sodium, carbohydrate, and calories that may increase your risk of high cholesterol, high blood pressure, heart disease, uncontrolled blood glucose, and weight gain. The good news is you can indulge in your favorite foods and still eat healthfully with our satisfying and delicious alternatives.

#5 Purchased Doughnuts and Baked Goods

Commercially made baked goods, such as muffins, pastries, and doughnuts, make our list of foods to avoid because of their high saturated fat content.

Not all baked goods are created equal, so be sure to check food labels and look for fat-free, sugar-free, and reduced-sugar varieties. However, the best way to control what you eat is to make it yourself.

Here are some tested recipes that taste great and help you stick to your meal plan:

Three-B (Buckwheat, Blueberry, and Butternut) Muffins

The buckwheat flour gives these muffins a fiber boost while the blueberries and butternut squash crank up the vitamins and phytonutrients.

Tip: Freeze the muffins and a warm snack is only a 1-minute microwave reheating away.

Nonstick cooking spray
1-1/3     cups all-purpose flour
3/4     cup buckwheat flour
1/4     to 1/3 cup sugar
1-1/2     teaspoon baking powder
1     teaspoon ground cinnamon
1/2     teaspoon baking soda
1/2     teaspoon salt
2      eggs, slightly beaten
1     cup mashed cooked butternut squash
1/2     cup fat-free milk
2     tablespoons cooking oil
1/2     teaspoon finely shredded orange peel
1/4     cup orange juice
3/4     cup fresh or frozen blueberries
     Rolled oats

1. Spray twelve 2-1/2-inch muffin cups with nonstick spray or line with paper bake cups; set pan aside. Combine the all-purpose flour, buckwheat flour, sugar, baking powder, cinnamon, baking soda, and salt in a medium mixing bowl. Make a well in the center of flour mixture; set aside.

2. Combine the eggs, squash, milk, oil, orange peel, and orange juice in a separate mixing bowl. Add the egg mixture all at once to the flour mixture. Stir just until moistened (batter should be lumpy). Fold in blueberries.

3. Preheat oven to 400 degree F. Spoon batter into the prepared muffin cups, filling each almost full. Sprinkle with oats. Bake for 15 to 20 minutes or until the muffins are light brown. Cool in muffin cups on wire rack for 5 minutes. Remove from muffin cups; serve warm. Makes 12 muffins.

Nutrition Facts Per Serving:

    * Servings: 12 muffins.
    * Calories137
    * Total Fat (g)4
    * Saturated Fat (g)1
    * Monounsaturated Fat (g)1
    * Cholesterol (mg)36
    * Sodium (mg)217
    * Carbohydrate (g)23
    * Total Sugar (g)6
    * Fiber (g)2
    * Protein (g)4
    * Vitamin C (DV%)10
    * Calcium (DV%)6
    * Iron (DV%)7
      Diabetic Exchanges
    * Starch (d.e.)1
    * Fruit (d.e.).5
    * Fat (d.e.).5

http://www.diabeticlivingonline.com/food-to-eat/nutrition/foods-to-avoid-with-diabetes/?page=6

Thursday, May 26, 2011

Think Before You Eat: 15 Foods to Avoid with Diabetes

I'll be showing 1 of the 15 foods to avoid along with an healthier alternative recipe. Another of many great articles and recipes from one of my favorite web sites, Diabetic Living On Line.

Think Before You Eat: 15 Foods to Avoid with Diabetes

By Lori Brookhart-Schervish
These top food offenders contain high amounts of fat, sodium, carbohydrate, and calories that may increase your risk of high cholesterol, high blood pressure, heart disease, uncontrolled blood glucose, and weight gain. The good news is you can indulge in your favorite foods and still eat healthfully with our satisfying and delicious alternatives.

#4 Purchased Cookies

According to the U.S. Food and Drug Administration, 40 percent of trans fats consumed in the United States come from commercially made baked goods, such as cookies.

Sugar, butter, high-fructose corn syrup, shortening, margarine, and partially hydrogenated or hydrogenated oils are the biggest saturated fat and trans fat contributors that can also pile on calories and carbohydrates.

Instead of buying cookies, bake them at home with our best cookie recipes:

Sugar Cookie Cutouts
No matter what the holiday, you can use this recipe to bake up festive treats. Cut the dough into stars for Christmas, hearts for Valentine's Day, bunnies for Easter, flags for the Fourth of July, or Jack o' lanterns for Halloween
.
1/4     cup butter, softened
1/2     cup sugar or sugar substitute-sugar blend* equivalent to 1/2 cup sugar
1     teaspoon baking powder
1/4     teaspoon salt
1/4     cup canola oil
1/4     cup refrigerated or frozen egg product, thawed, or 1 egg
1     teaspoon vanilla
2-1/2     cups sifted cake flour

1. In a large bowl, beat butter with an electric mixer on medium to high speed for 30 seconds. Add sugar, baking powder, and salt; beat until combined, scraping side of bowl occasionally. Add oil, egg, and vanilla; beat until combined. Beat in as much of the flour as you can with the mixer. Using a wooden spoon, stir in any remaining flour. Divide dough in half. Cover and chill for 1 to 2 hours or until easy to handle.

2. Preheat oven to 375 degrees F. On a lightly floured surface, roll dough, half at a time, to an 1/8-inch thickness. Using a 2-1/2-inch cookie cutter, cut into desired shapes.* Place cutouts 1 inch apart on ungreased cookie sheets. Reroll scraps as necessary.

3. Bake for 6 to 8 minutes or until edges are firm and just starting to brown. Transfer to a wire rack; cool. Makes about 48 cookies.

*Sugar Substitutes: Choose from Splenda® Sugar Blend for Baking or Equal® Sugar Lite. Follow package directions to use product amount equivalent to 1/2 cup sugar.
PER COOKIE WITH SUBSTITUTE: same as above, except 44 cal., 5 g carbo.
Carb Choices: 0

Note: Nutrition facts are based on 1 cookie.

Test Kitchen Tip: To make holes in cookies for hanging, use a drinking straw to cut holes in cookies before baking.
Nutrition Facts Per Serving:

    * Calories48
    * Total Fat (g)2
    * Saturated Fat (g)1
    * Cholesterol (mg)3
    * Sodium (mg)26
    * Carbohydrate (g)6
    * Protein (g)1
      Diabetic Exchanges
    * Other Carbohydrates (d.e.).5
    * Fat (d.e.).5

http://www.diabeticlivingonline.com/recipe/cookies/sugar-cookie-cutouts/

The Jazz & Rib Fest - Columbus, Ohio

The Jazz & Rib Fest is a highly anticipated summertime tradition offering both jazz and rib connoisseurs the finest in music and barbeque for more than thirty years. Building off the success of our move to the premier entertainment destination of downtown Columbus, we are thrilled to once again call The Arena District the home of hot ribs and cool jazz. McFerson Commons and North Bank Park stages will anchor the event with performances featuring the best regional and international jazz artists. The Jazz Café at North Bank Pavilion will showcase local artists on an intimate riverfront stage set against the city skyline. Award winning rib-burners representing 10 States and Canada will fire up their grills along Spring & Long Streets to compete for “Best Ribs” bragging rights.

DATE & HOURS:     Friday, July 22: 11am – 11pm
Saturday, July 23: 11am – 11pm
Sunday, July 24: 11am – 8:30pm
LOCATION:     The Arena District: North Bank Park, McFerson Commons, and Spring & Long Streets in downtown Columbus, Ohio. Click here for more details on the location.
PARKING:     Surrounding areas of The Arena District. Click here for more details on where to park.
WEATHER:     Typically sunny and warm: average day time temperature 85 °F
ADMISSION:     FREE

All food vendors will be open from 11:00am—11:00pm on Friday and Saturday, and from 11:00am—8:30pm on Sunday. Food and concessions will be available during event hours only.

Enjoy hot ribs and cool jazz on three different stages all weekend long! Click here for more details on the performance schedule.



http://www.hotribscooljazz.org/

National Dish of the Week: India

Indian Spices
Indian cuisine is the general name for foods of the Indian subcontinent, characterized by the extensive use of various spices, herbs, and other vegetables, and sometimes fruits grown in India and also for the widespread practice of vegetarianism in Indian society. Each family of Indian cuisine includes a wide assortment of dishes and cooking techniques. As a consequence, it varies from region to region, reflecting the varied demographics of the ethnically-diverse subcontinent.

Hindu beliefs and culture have played an influential role in the evolution of Indian cuisine. However, cuisine across India also evolved as a result of the subcontinent's large-scale cultural interactions with Mongols and Britain making it a unique blend of some various cuisines. The spice trade between India and Europe is often cited as the main catalyst for Europe's Age of Discovery.The colonial period introduced European cooking styles to India, adding to the flexibility and diversity of Indian cuisine. Indian cuisine has influenced cuisines across the world, especially those from Southeast Asia and the Caribbean.

Indian cooking derives from a 5000-year-old time line, during which culture has changed, geographical boundaries have changed significantly leading to confusing terms such as sub-continental cuisine while other parts of a region want a separate culinary identity. Indian Cooking has however evolved significantly over time and the varying influences brought into the country by the various rulers and travelers, it has not lost its original identity, rather become richer with the assimilation of the myriad influences. This is very apparent in some of the unique regional cuisines.

The staples of Indian cuisine are Bajri, rice, atta (whole wheat flour), and a variety of pulses, the most important of which are masoor (most often red lentil), channa (bengal gram), toor (pigeon pea or yellow gram), urad (black gram), and mung (green gram). Pulses may be used whole, dehusked – for example, dhuli moong or dhuli urad – or split. Split pulses, or dal, are used extensively. Some pulses, like channa and mung, are also processed into flour (besan).

Most Indian curries are cooked in vegetable oil. In northern and western India, peanut oil is most popular for cooking, while in eastern India, mustard oil is more commonly used. Coconut oil is used widely along the western coast especially in Kerala; gingelly (sesame) oil is common in the south as well. In recent decades, sunflower oil and soybean oil have gained popularity all over India. Hydrogenated vegetable oil, known as Vanaspati ghee, is another popular cooking medium. Butter-based ghee, or desi ghee, is less used than formerly.

The most important or frequently used spices in Indian cuisine are chilli pepper, black mustard seed (rai), cumin (jeera), turmeric (haldi), fenugreek (methi), asafoetida (hing), ginger (adrak), coriander (dhania), and garlic (lehsun). Popular spice mixes are garam masala, a powder that typically includes five or more dried spices, especially cardamom, cinnamon, and clove. Each region, and sometimes each individual chef, has a distinctive blend of garam masala. Goda masala is a similar sweet spice mix, popular in Maharashtra. Some leaves are commonly used, including tejpat (Bay leaf), coriander leaf, fenugreek leaf, and mint leaf. The common use of curry leaves and curry roots is typical of Gujrati and all South Indian cuisine. Sweet dishes are seasoned with cardamom, saffron, nutmeg, and rose petal essences.

India is a diverse country, each region has its own food specialties, primarily at regional level, but also at provincial level. The differences can come from a local culture and geographical location whether a region is close to the sea, desert or the mountains, and economics. Indian cuisine is also seasonal with priority placed on the use of fresh produce.

People in India consider a healthy breakfast, or nashta, important. They generally prefer to drink tea or coffee with the first meal of the day. North Indian people prefer roti, parathas, and a vegetable dish, accompanied by achar (pickles) and some curd; people of western India, dhokla and milk; South Indians, idlis and dosas, generally accompanied by various chutneys.

Lunch in India usually consists of a main dish of rice in the south and east and rotis made from whole wheat in the northern and western parts of India. It typically includes two or three kinds of vegetables. Lunch may be accompanied by items such as kulcha, nan, or parathas. Curd and two or three sweets are also included in the main course Paan (betel leaves), which aid digestion, are often eaten after lunch in parts of India.

Indian families will gather for "evening breakfast" to talk, drink tea, and eat snacks.

Dinner is considered the main meal of the day, and the whole family gathers for the occasion. Dinner may be followed by dessert, ranging from fruit to traditional desserts like kheer, gulab jamun, gajraila, qulfi or ras malai.

Several customs are associated with food consumption. Traditionally, meals were eaten while seated either on the floor or on very low stools or cushions. Food is most often eaten without cutlery, using instead the fingers of the right hand. Often roti (flat bread) is used to scoop the curry without allowing it to touch the hands. Other etiquette includes eating with one hand only, preferably the right hand. Along the coast to the south, where the staple is parboiled rice, rural dwellers raise a hand full of rice[citation needed] to eat while urban folks tend to only use the fingers and thumb. In the wheat growing/consuming north, a piece of roti is gripped with the thumb and middle finger and ripped off while holding holding the roti down with the index finger. Traditional serving styles vary from region to region in India.

One universal aspect of presentation is the thali, a large plate with samplings of different regional dishes accompanied by raita, breads such as naan, puri, or roti, and rice. Most South Indian meals end with plain curd and rice. In South India, cleaned banana leaves, which could be disposed of after the meal, were traditionally used as an alternative to plates. When hot food is served on banana leaves, the leaves add aroma and taste to the food. Leaf plates are still utilized on auspicious and festive occasions but are much less common otherwise.

Traditional ways of dining are being influenced by eating styles from other parts of the world. Among the middle class throughout India, spoons and forks are now commonly used, although knives are not.

India - Chicken tikka masala

Chicken tikka masala

Ingredients:
1 cup yogurt
1 tablespoon lemon juice
2 teaspoons ground cumin
1 teaspoon ground cinnamon
2 teaspoons cayenne pepper
2 teaspoons freshly ground black
pepper
1 tablespoon minced fresh ginger
4 teaspoons salt, or to taste
3 boneless skinless chicken
breasts, cut into bite-size pieces
   
4 long skewers

1 tablespoon butter
1 clove garlic, minced
1 jalapeno pepper, finely chopped
2 teaspoons ground cumin
2 teaspoons paprika
3 teaspoons salt, or to taste
1 (8 ounce) can tomato sauce
1 cup heavy cream
1/4 cup chopped fresh cilantro



Directions:
1.     In a large bowl, combine yogurt, lemon juice, 2 teaspoons cumin, cinnamon, cayenne, black pepper, ginger, and 4 teaspoons salt. Stir in chicken, cover, and refrigerate for 1 hour.
2.     Preheat a grill for high heat.
3.     Lightly oil the grill grate. Thread chicken onto skewers, and discard marinade. Grill until juices run clear, about 5 minutes on each side.
4.     Melt butter in a large heavy skillet over medium heat. Saute garlic and jalapeno for 1 minute. Season with 2 teaspoons cumin, paprika, and 3 teaspoons salt. Stir in tomato sauce and cream. Simmer on low heat until sauce thickens, about 20 minutes. Add grilled chicken, and simmer for 10 minutes. Transfer to a serving platter, and garnish with fresh cilantro.

Wednesday, May 25, 2011

Taste of Cincinnati The Nation's Longest Running Culinary Arts Festival

Taste of Cincinnati The Nation's Longest Running Culinary Arts Festival

When: Memorial Day Weekend: Saturday and Sunday, May 28 and 29, 2011, 12 noon to 12 midnight; Monday, May 30, 2011, 12 noon to 9 pm.

Where: On six blocks of Fifth Street, from Race Street to Broadway in Downtown Cincinnati.

Cost: Free!

Parking: Convenient parking can be found in the Fountain Square Garage.


P&G Taste of Cincinnati USA is held every Memorial Day weekend in downtown Cincinnati by The Downtown Council and the Greater Cincinnati Restaurant Association. Started 1979, it is now the nation's longest running culinary arts festival.

Approximately 500,000 now attend the annual food extravaganza, making Taste one of the nation's largest street festivals. P&G Taste of Cincinnati USA was named Food Event of the Year for 1997 by Events Business News, the recognized authority of the special events business in the United States, selecting it out of 40,000 special events across the nation.

P&G Taste of Cincinnati USA features more than 40 fine restaurants serving up delicious and delectable menu items. In the weeks leading up to Taste each year, menu items are previewed and judged for prestigious Best of Taste Awards.

Taste of Cincinnati Rock Stage - P&G Taste of Cincinnati USA is also a music festival, with continuous live entertainment featuring local and national recording stars performing on multiple stages throughout the event.

Please note: No pets, (unless used for handicap assistance), bikes, skateboards, rollerblades, poles and sticks are prohibited in the event site during operating hours. No coolers, bottles, cans, alcoholic beverages or weapons can be brought into the event site.



http://www.tasteofcincinnati.com/tastehome.aspx

Baked Turkey Tenderloins w/ Grilled Pineapple Rings and...

Yesterday's (Tuesday) Dinner: Baked Turkey Tenderloins w/ Grilled Pineapple Rings and Long Grain and Wild Rice.


Just now posting Tuesday's dinner. My computer had been down for about a day and half due to the storms that hit the area Tuesday evening. Anyway had baked Jennie - O Turkey Tenderloins that were seasoned with Parsley, Ground Pepper, Sea Salt, and a bit of Ground Cumin. I then marinated the Turkey Tenderloins with JB's Fat Boy Chipotle BBQ Sauce for about 3 hours in the frige before baking. After marinating I baked them in a pan covering with foil at 350 degrees for 30 minutes and then I took them out basted them with the Fat Boy BBQ Sauce and returned them in the oven uncovered for another 20 minutes. As sides I had long Grain and Wild Rice and Grilled Pineapple. I made a bed with the Rice and served the Tenderloins on top of the Rice. i used a Cast Iron Grill Pan Skillet to grill the Pineapple Rings.

Monday, May 23, 2011

Baked Rainbow Trout w/ Long Grain & Wild Rice and...

Dinner Tonight: Baked Rainbow Trout w/ Long Grain & Wild Rice and Whole Grain Bread


Now that was a meal! Had a Baked Rainbow Trout Fillet rolled in Bread Crumbs and seasoned with Sea Salt, Ground Pepper, and Parsley. Got this the other day at a local Meijer Sea Food Department and which is quickly becoming one of my favorite Sea Food Departments. As sides had Long Grain &Wild Rice along with Healthy Life Whole Grain Bread. For dessert later a bowl of Breyer's Carb Smart Chocolate Ice Cream.

Next Food Network Star - Season7

Sundays 9p/8c, Premieres June 5 the Food Network

Fifteen aspiring TV chefs arrive in Los Angeles and begin vying for their own Food Network show in the Season 7 premiere. For their first challenge, each must create a breakfast dish that reflects their personality and culinary point of view. Later, they shoot promos and cook...

Fruit of the Week - Mulberry


Morus is a genus of flowering plants in the family Moraceae. The 10–16 species of deciduous trees it contains are commonly known as Mulberries. They are native to warm temperate and subtropical regions of Asia, Africa, Europe, and the Americas, with the majority of the species native to Asia.

The closely related genus Broussonetia is also commonly known as mulberry, notably the Paper Mulberry, Broussonetia papyrifera.

Mulberries are swift-growing when young, but soon become slow-growing and rarely exceed 10–15 m (33–49 ft) tall. The leaves are alternately arranged, simple, often lobed, more often lobed on juvenile shoots than on mature trees, and serrated on the margin.

The fruit is a multiple fruit, 2–3 cm (0.79–1.2 in) long. The fruits when immature are white or green to pale yellow with pink edges. In most species the fruits are red when they are ripening, turning dark purple to black and have a sweet flavor. The fruits of the white-fruited cultivar of the white mulberry are green when young and white when ripe; the fruit in this cultivar is also sweet but has a very mild flavor compared with the darker variety.

The white mulberry is native to eastern and central China. It became naturalized in Europe centuries ago. The tree was introduced into America for silkworm culture in early colonial times and naturalized and hybridized with the native red mulberry. The red or American mulberry is native to eastern United States from Massachusetts to Kansas and down to the Gulf coast. The black mulberry is native to western Asia and has been grown for its fruits in Europe since before Roman times.
All three mulberry species are deciduous trees of varying sizes. White mulberries can grow to 80 ft. and are the most variable in form, including drooping and pyramidal shapes. In the South on rich soils the red mulberry can reach 70 ft. in height. The black mulberry is the smallest of the three, sometimes growing to 30 ft. in height, but it tends to be a bush if not trained when it is young. The species vary greatly in longevity. Red mulberry trees rarely live more than 75 years, while black mulberries have been known to bear fruit for hundreds of years. The mulberry makes an attractive tree which will bear fruit while still small and young.


The fruit of the mulberry, similar to the blackberry, is an aggregate fruit that is composed of many smaller fruits called drupes.  Therefore, botanically it is not a true berry.  The skin is smooth and fragile, and the color changes from green to red to dark purple as it matures. There are also white mulberry varieties that exist. Mulberries have a stem that persists on the fruit when it is picked from the tree, distinguishing it from blackberries and raspberries.

Summer Mulberry Pie Recipe

Summer Mulberry Pie is one dish who's secret is still a mystery for many. Your Diabetic diet should include Summer Mulberry Pie. Use the freshest of Fruits available to get a flavorful Summer Mulberry Pie.

Ingredients

Unbaked double crust

5 tsp granulated fructose

1/4 cup all-purpose flour

2 tsp cornstarch

Dash salt

1 qt. mulberries, cleaned

2 tsp low-calorie margarine

Directions
Combine fructose, flour, cornstarch, and salt in a bowl.
Toss to mix.
Sprinkle half of mixture into bottom of 9 inch (23 cm) pastry-lined pie pan.
Fill with mulberries.
Dot with margarine.Sprinkle remaining mixture over top.

Adjust top crust, flute or pinch edges, and cut slits in top to allow steam to escape.
Bake at 425°F (220°C) for 40 to 50 minutes or until lightly browned.

http://www.ifood.tv/recipe/summer-mulberry-pie

Sunday, May 22, 2011

Bison Sirloin Steak and Sauteed Mushrooms w/ Grilled Egg Plant and....

Today's Menu: Bison Sirloin Steak and Sauteed Mushrooms w/ Grilled Egg Plant, fresh Asparagus, and Whole Grain Bread

Great dinner tonight! i had grilled the Egg Plant but as I was getting to putting the Steak on a storm hit so I had to pan fry the Bison Sirloin, in Extra Virgin Olive Oil. Seasoned with McCormick Grinder Steakhouse Seasoning and topped with sauteed Mushrooms. As sides had fresh Asparagus and, for the first time, Grilled Egg Plant. After trimming the Asparagus I cut it into three pieces and fried it in Extra Virgin Olive Oil and I Can't Believe It's Not Butter. Seasoned with Garlic Salt and Ground Black Pepper with sliced Almonds. The Egg Plant was a first for me. I never had tried Egg Plant before, till now. Really enjoyed it and plan on trying different recipes with it. At the end of the post I'll leave the recipe for the Grilled Egg Plant. For dessert later a bowl of Del Mont Sugarless Pear Slices.

Grilled Eggplant

Ingredients

    * 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
    * 1 medium eggplant (3/4-1 pound), cut into 6 rounds about 1/2 inch thick
    * 1/2 teaspoon coarse salt, divided
    * 1/4 teaspoon freshly ground pepper

Preparation

   1. Preheat grill to medium-high or place a grill pan over medium-high heat until hot.
   2. Use 2 teaspoons oil to brush both sides of eggplant slices; sprinkle with 1/4 teaspoon salt and 1/4 teaspoon ground pepper. Grill the eggplant slices for 5 minutes. Turn; continue grilling until tender and marked with grill lines, 3 to 5 minutes more. Transfer to a platter.

Saturday, May 21, 2011

Smoked Pork Chop Sandwich w/ Creamy Tomato Soup

Dinner Tonight: Smoked Pork Chop Sandwich w/ Creamy Tomato Soup

Another quick and easy dinner tonight. Took a Smithson Smoked Pork Chop and served it on a Healthy Life Sandwich Bun, added some French's Brown Mustard for a topping. Then as a side had a bowl of Campbell's Creamy Tomato Soup. For a dessert/snack later tonight it will be Jolly Time 100 Calorie Bag of Popcorn.

Think Before You Eat: 15 Foods to Avoid with Diabetes

Oven Fried Chicken

I'll be showing 1 of the 15 foods to avoid for the next few days along with an healthier alternative recipe. Another of many great artcles and recipes from one of my favorite web sites, Diabetic Living On Line.

Think Before You Eat: 15 Foods to Avoid with Diabetes

By Lori Brookhart-Schervish
These top food offenders contain high amounts of fat, sodium, carbohydrate, and calories that may increase your risk of high cholesterol, high blood pressure, heart disease, uncontrolled blood glucose, and weight gain. The good news is you can indulge in your favorite foods and still eat healthfully with our satisfying and delicious alternatives.


#3 Fried Chicken

Fried chicken is another restaurant staple that shouldn't be part of your diabetic meal plan. Frying the chicken adds significant carbs, calories, and fat -- it turns a good protein choice into a meal deal-breaker.

Here's a look at the nutritional breakdown for an order of fried chicken breast versus a grilled chicken breast from a leading chicken restaurant, Kentucky Fried Chicken:

Kentucky Fried Chicken*
Extra Crispy Fried Chicken
490 calories
31 g total fat
7 g saturated fat
1,080 mg sodium
17 g carbohydrate
120 mg cholesterol

Kentucky Fried Chicken*
Grilled Chicken
180 calories
4 g total fat
1 g saturated fat
440 mg sodium
0 g carbohydrate
110 mg cholesterol

*Nutrition information from restaurant's Web site

Your best choice? Make "fried" chicken at home!:


Oven-Fried Chicken Breasts

You don't have to forego fried chicken just because you're following a diabetic meal plan. This recipe crisps chicken in the oven rather than in a skillet or deep-fat fryer, cutting down on calories and fat.
SERVINGS: 6 servings
CARB GRAMS PER SERVING: 23
6      skinless, boneless chicken breast halves (about 2 pounds total)
1     cup buttermilk
     Olive oil nonstick cooking spray
1 1/4     cups crushed cornflakes
1     teaspoon garlic powder or dried minced garlic
1     teaspoon onion powder or dried minced onion
1     teaspoon paprika
1/2     teaspoon ground black pepper
     Snipped fresh parsley (optional)

In a large resealable plastic bag, combine chicken and buttermilk. Seal bag; turn to coat chicken. Marinate in the refrigerator for 2 to 8 hours, turning occasionally.

Preheat oven to 400°F. Line a baking sheet with foil; coat foil with nonstick cooking spray. Drain chicken, discarding excess buttermilk.

In another large resealable plastic bag, combine crushed cornflakes, garlic, onion, paprika, and pepper; seal bag. Shake well to combine. Add chicken, one piece at a time, and shake the bag to coat the chicken well.

Place chicken on the prepared baking sheet. Coat chicken with nonstick cooking spray. Bake, uncovered, for 20 to 25 minutes or until chicken is no longer pink (170°F). Sprinkle with parsley before serving if desired.
Nutrition Facts Per Serving:

    * Servings: 6 servings
    * Calories267
    * Total Fat (g)2
    * Saturated Fat (g)1
    * Cholesterol (mg)88
    * Sodium (mg)336
    * Carbohydrate (g)23
    * Fiber (g)1
    * Protein (g)37
    * Vitamin A (DV%)0
    * Vitamin C (DV%)0
    * Calcium (DV%)0
    * Iron (DV%)0
      Diabetic Exchanges
    * Starch (d.e.)1.5
    * Very Lean Meat (d.e.)4.5

http://www.diabeticlivingonline.com/recipe/chicken/oven-fried-chicken-breasts/

Friday, May 20, 2011

Rotisserie Roasted Chicken w/ Asparagus Spears and...

Dinner Tonight: Rotisserie Roasted Chicken w/Asparagus Spears, Whole Kernel Corn, and Whole Grain Bread.


It's been a busy and long past two days. Caring after both parents along with all the household work I fixed a delicious but easy dinner for all. While at Kroger this morning I picked up a Rotisserie Roasted Chicken. Warmed it up in the oven and just like that Roasted Chicken! As sides had Asparagus Spears seasoned with Garlic Salt and Ground Pepper and sauteed in Extra Virgin Olive Oil and I Can't Believe It's Not Butter, also added Sliced Almonds. Along with the Asparagus I had a can of Del Monte Low Sodium Whole Kernel Corn and Healthy Life Whole Grain Bread. For dessert later Walmart Bakery Sugar free Angel Food Cake w/ Del Monte Sugar Free Sliced Peaches.   

Thursday, May 19, 2011

National Dish of the Week: Hungary

     Gulyás soup
Hungarian or Magyar cuisine is the cuisine characteristic of the nation of Hungary and its primary ethnic group, the Magyars. Traditional Hungarian dishes are primarily based on meats, seasonal vegetables, fruits, fresh bread, cheeses and honey. Recipes are based on centuries-old traditions of spicing and preparation methods.
Hungarians are especially passionate about their soups, desserts and pastries and stuffed pancakes (palacsinta), with fierce rivalries between regional variations of the same dish, (like the Hungarian hot fish soup called Fisherman's Soup or halászlé, cooked differently on the banks of Hungary's two main rivers: the Danube and the Tisza). Other famous Hungarian dishes would be Paprikás (paprika stew, meat simmered in thick creamy paprika gravy) served with nokedli (small dumplings), Goulash, Gundel Pancake (pancakes served flambéed in dark chocolate sauce filled with ground walnuts) and Dobos Cake (layered sponge cake, with chocolate buttercream filling and topped with a thin caramel slice).

Two remarkable elements of Hungarian cuisine that are hardly noticed by locals, but usually conjure up much enthusiasm amongst foreigners, are different forms of vegetable stews called főzelék as well as cold fruit soups, like cold sour cherry soup (Hungarian: hideg meggyleves).

Meat stews, casseroles, steaks, roasted pork, beef, poultry, lamb or game and the Hungarian sausages (kolbász) and winter salami are a major part of Hungarian cuisine. The mixing of different varieties of meat is a traditional feature of the Hungarian cuisine. Goulash, stuffed peppers, stuffed cabbages or Fatányéros (Hungarian mixed grill on wooden platter can combine beef and pork, and sometimes mutton. In very exclusive dishes fruits like plums and apricots are cooked with meat or in piquant sauces/stuffings for game, roasts and other cuts. Various kinds of noodles and dumplings, potatoes and rice are commonly served as a side dish. The Hungarian cuisine uses a large variety of cheeses, but the most common are túró (a fresh quark cheese), cream cheeses, ewe-cheese (juhturó), Emmentaler, Edam and the Hungarian cheeses Trappista and Pálpusztai.

Hungarian food is often spicy, due to the common use of (hot paprika). Sweet (mild) paprika is also common. Additionally, the combination of paprika, lard and yellow onions is typical of Hungarian cuisine, and the use of the thick sour cream called tejföl.

In Hungary people usually have a large breakfast. Hungarian breakfast generally is an open sandwich with fresh bread or a toast, butter, cheese or different cream cheeses, túró cheese or körözött (Liptauer cheese spread), cold cuts such as ham, véres hurka (similar to black pudding), liver paté (called májkrém or kenőmájas), bacon, salami, beef tongue, mortadella, disznósajt (head cheese), sausages like kabanos, beerwurst or different Hungarian sausages or kolbász. Even eggs, (fried, scrambled or boiled), French toast called bundáskenyér and vegetables (like peppers, bell peppers, tomatoes, radish, scallion and cucumber) are part of the Hungarian breakfast. Sometimes breakfast is a cup of milk, tea or coffee with pastries, a bun, a kifli or a strudel with jam or honey, or cereal like muesli and perhaps fruit. Children can have rice pudding (tejberizs) or Cream of Wheat (tejbegriz) for breakfast topped with cocoa powder and sugar. Hot drinks are preferred for breakfast.

Villásreggeli (literally breakfast with fork) is a more luxurious big breakfast given on special occasions or holidays. Often guests are invited. Deviled eggs, cold steak, cold salads, salmon-omelet, pancakes, körözött, caviar, foie gras, fruit salads, compote, fruit yogurts, fruit juices, champagne and pastries, cakes and cookies may be served.

Lunch is the major meal of the day, usually with several courses. Cold or hot appetizers may be served sometimes (for example fish, egg or liver), then soup. Soup is followed by a main dish. A main dish can be a sweet pastry dish or dish including meat and salad, which precedes the dessert. Fruit may follow. In Hungary, pancakes are served as a main dish, not for breakfast. Salad is always served with meat dishes, made of lettuce with tomatoes, cucumbers and onions or a simple thin sliced cucumber salad in vinaigrette. Salads like Salade Olivier or potato salad are made of boiled potatoes, vegetables, hard-boiled eggs, mushrooms, fried or boiled meat or fish, in vinaigrette, aspic or mayonnaise. These salads are eaten as appetizers or even as a main course.

Some people and children eat a light meal in the afternoon, called uzsonna, usually an open sandwich. Dinner is a far less significant meal than lunch. It may be similar to breakfast, usually an open sandwich, yogurt or virsli (hot dog sausage) with a bun, more seldom a cake, pancakes (palacsinta), and it consists of only one course.

Hungarian Goulash

Hungarian Goulash

From the country's varied culinary repertoire Hungarian goulash is the most famous and often cooked dish outside the borders of Hungary, still many confusions and misconceptions surround its exact preparation method. Hungarian goulash is neither a soup nor a stew, it’s somewhere in between. Though in Hungary it’s considered rather to be a soup than a stew, so look for it among Soups on restaurant menus.
If cooked in the proper way goulash has a nice and evenly thick consistency, almost like a sauce. In Hungary gulyás is eaten as a main dish; noodle or pastry dishes, especially the ones made with cottage cheese (túrós csúsza, túrógombóc, strudel) go down well after the heavy soup.

Ingredients (for 4 persons)

    * 600 g beef shin or shoulder, or any tender part of the beef cut into 2x2 cm cubes
    * 2 tablespoons oil or lard
    * 2 medium onions, chopped
    * 2 cloves of garlic
    * 1-2 carrots, diced
    * 1 parsnip, diced
    * 1-2 cellery leaves
    * 2 medium tomatos, peeled and chopped, or 1 tbs. tomato paste
    * 2 fresh green peppers
    * 2-3 medium potatoes, sliced
    * 1 tablespoon Hungarian paprika powder
    * 1 teaspoon ground caraway seed
    * 1 bayleaf
    * ground black pepper and salt according to taste
    * water


For csipetke (Pinched noodles added to goulash or bean soup in Hungary. Csipetke comes from the word csípni, meaning pinch in English, referring to the way of making this noodle):

    * 1 small egg,
    * flour,
    * a pinch of salt,
    * cc. 1 teaspoon water

Goulash is hearty enough without csipetke, especially if you eat it with bread, so you can leave csipetke out.

Instructions

   1. Heat up the oil or lard in a pot and braise the chopped onions in it until they get a nice golden brown colour.

   2. Sprinkle the braised onions with paprika powder while striring them to prevent the paprika from burning.

   3. Add the beef cubes and and sauté them till they turn white and get a bit of brownish color as well.

   4. The meat will probably let out its own juice, let the beef-cubes simmer in it while adding the grated or crushed and chopped garlic (grated garlic has stronger flavor), the ground caraway seed, some salt and ground black pepper, the bayleaf, pour water enough to cover the content of the pan and let it simmer on low heat for a while.

   5. When the meat is half-cooked (approx. in 1,5 hour, but it can take longer depending on the type and quality of the beef) add the diced carrots, parsnip and the potatoes, the cellery leaf and some more salt if necessary (vegetables tend to call for more salt). You'll probably have to add some more (2-3 cups) water too.

   6. When the vegetables and the meat are almost done add the tomato cubes and the sliced green peppers. Let it cook on low heat for another few minutes. You can remove the lid of the pan if you want the soup to thicken.

   7. Bring the soup to the boil and add the csipetke dough, it needs about 5 minutes to get cooked.


How to make the csipetke: beat up a small egg, add a pinch of salt and as much flour as you need to knead a stiff dough (you can add some water if necessary).

Flatten the dough between your palms (to about 1 cm thick) and pinch small, bean-sized pieces from it and add them to the boiling soup. They need about 5 minutes to get cooked.

http://www.budapest-tourist-guide.com/hungarian-goulash.html

Wednesday, May 18, 2011

Finally tried the Snapple!


Well I finally got around to trying Snapple. Now I'm sorry I waited so long! Great tasting and very refreshing. I tried the Peach Tea Diet Snapple and looking forward to trying them all! Sorry it took me so long Snapple.

Bleu Cheese Turkey Burger w/ Cinnamon Apples

Dinner Tonight: Bleu Cheese Turkey Burger  w/ Cinnamon Apples


Had a Ground Turkey Burger seasoned with Sea Salt and Black Pepper. Topped with Mayfield Crumbled Bleu Cheese and served on a Healthy Life Whole Grain Bun. As a side I had Country Crock Cinnamon Apples. Dessert later Walmart Bakery Sugar Free Angel Food Cake.

Tuesday, May 17, 2011

Pulled Pork Barbecue Sandwich w/ Sliced New Potatoes and....


Dinner Tonight: Pulled Pork BBQ Sandwich w/ Sliced New Potatoes and Cut Green Bean and Shelley Beans.


Had a hearty and surprisingly low calorie and low carb complete meal tonight for dinner. Everything was only 290 calories and 44 carbs. I measured everything out to per serving. I used Montgomery Inn Pulled Pork with BBQ Sauce and used a Healthy Life Sandwich Bun. As sides I had boiled New Potato Slices that I seasoned with Thyme, Sea Salt, Pepper, and Parsley. Along with that I had Cut Green Bean and Shelley Beans. 

Monday, May 16, 2011

Hook, Line and Dinner on Cooking Channel

New primetime series Hook, Line & Dinner reels viewers in on Tuesday, June 7th at 10:30pmET/7:30pmPT as host Ben Sargent teams up with local experts to secure the catch of the day and cook it up in the best seaside kitchens during this one-of-a-kind seafood-focused series.
Ben Sargent

By bike, boat, car or surfboard, Ben Sargent embarks on the ultimate coastal road trip in his primetime Cooking Channel series, Hook, Line & Dinner. From Florida and Louisiana to California and Oregon, Ben uncovers the country’s best seafood joints and regional specialties while taking viewers on the awesome journey from sea to table. Crab shacks, lobster pounds, and chowder houses – to Ben, they’re more than just places to get a hot meal. They’re hangouts for eccentrics, where locals swap stories and fishermen share tales from the sea. In each episode, Ben visits a new coastal locale where he teams up with the expert locals to secure the catch of the day, and then he follows that catch straight to the best seaside kitchens.


Fried Catfish w/ Shells & Cheese and Corn Bread Ears

Dinner Tonight: Fried Catfish Nuggets w/ Shells & Cheese and Corn Bread Ears




Comfort food heaven tonight! Had Fried Catfish Nuggets that were rolled in Whole Wheat Flour and Bread Crumbs and seasoned with Sea Salt and Ground Black Pepper. Then fried in Extra Virgin Olive Oil. Had sides of Velveeta/Kraft Shells and 2% Cheese and Corn Bread Ears. For those who don't know what Corn Bread Ears are it's Corn Bread put into a cast iron mold that looks like small ears of corn, thus Corn Bread Ears. Then they are baked at 450 degrees for 15 minutes. For a dessert/snack later some Whole Grain Tortilla Chips with Black Bean and Corn Salsa.

Fruit of the Week - Blackberry

Blackberry

The blackberry is an edible fruit produced by any of several species in the Rubus genus of the Rosaceae family. The fruit is not a true berry; botanically it is termed an aggregate fruit, composed of small drupelets. The plants typically have biennial canes and perennial roots. Blackberries and raspberries are also called caneberries or brambles. It is a widespread, and well known group of over 375 species, many of which are closely related apomictic microspecies native throughout the temperate northern hemisphere and South America.

The distinction between blackberries and raspberries revolves around fruit characteristics. All bramble fruits are aggregate fruits, which means they are formed by the aggregation of several smaller fruits, called drupelets. The drupelets are all attached to a structure called the receptacle, which is the fibrous central core of the fruit. In raspberries, the receptacle remains with the plant when fruit are picked, creating the hollow appearance of the harvested fruit. In blackberry, the drupelets remain attached to the receptacle, which comes off with the fruit when picked. A second distinction - raspberry drupelets are hairy and adhere to one-another, whereas blackberry drupelets are hairless and smooth.

    Some of the most important commercially grown brambles are actually blackberry - red raspberry hybrids. Examples include ‘Boysenberry', ‘Loganberry', and ‘Youngberry'. The fruit flavor is unique, but culture and management is more like blackberry than raspberry.

Blackberries are native to Asia, Europe, North and South America. However, blackberries grown in specific regions are largely derived from species indigenous to that region. Blackberries have been used in Europe for over 2000 years, for eating, medicinal purposes, and as hedges to keep out marauders. In the US, R. allegheniensis, R. argutus, R. cuneifolius, and R. canadensis have been important in developing "northern" blackberry cultivars, including thornless types (cultivars popular in the western US also). In the southeastern US, R. trivialis has been used to confer low-chilling and disease resistance into cultivars, such as 'Brazos'. In Europe, R. lacinatus ("cut leaf" or "evergreen") was the first domesticated species; it was imported into the Pacific Northwest in 1860, where it produced one of the main cultivars for that region, 'Thornless  Evergreen'. R. ursinus is native to the Pacific Northwest and has been important in the development of trailing cultivars grown in that region.

 Almost all brambles are processed; perhaps 10% of the crop is sold fresh. Among the products using bramble fruit (in order of importance): preserves, jam, jelly; bakery products; frozen fruit; juices, extracts; ice cream, yogurt ; canned. Per capita consumption is 0.08 lb/yr for blackberry, and 0.22 lb/yr for raspberries.

Diabetic Blackberry Sorbet-Filled Lemon Cups

Blackberry Sorbet-Filled Lemon Cups

Refreshing sorbet of blackberries, yogurt, and lemon juice served in lemon shells.


Ingredients
6 medium lemons
2 cup Blackberries, unsweetened, frozen (reserve 6 berries for optional garnish)
1/2 cup Yogurt, French vanilla, nonfat
1 1/2 tsp fresh lemon juice
1 SPLENDA® No Calorie Sweetener packets (to taste, optional)


Directions
1 Cut a slice about one-fifth the size of the fruit from the stem end of each lemon. Cut a sliver of peel from the opposite end so the lemons will sit upright.
2 With a serrated knife, kitchen scissors, and citrus spoon, carefully scoop out all the flesh from the lemons, keeping the peel intact. (Reserve the juice and pulp for another recipe.) Place the shells in a plastic storage container or re-sealable plastic freezer bag. Freeze for at least 3 hours or as long as overnight.
3 Just before serving, place the berries in the bowl of a food processor fitted with a chopping blade. Pulse, scraping down the sides of the bowl as needed, until finely chopped.
4 Add the yogurt and lemon juice; process, again scraping down the sides of the bowl as needed, until very smooth. Sweeten with sugar substitute, if desired.
5 Spoon the sorbet into the reserved lemon shells and garnish each with a berry, if desired. Serve immediately.
Additional Information
If you're pressed for time, skip the lemon cups and serve the sorbet in martini glasses.

Nutrition Facts
Makes 6 servings
Amount Per Serving
Calories     58.4
Total Carbs     15 g
Dietary Fiber     3.5 g
Sugars     8 g
Total Fat     0.2 g
Saturated Fat     0 g
Unsaturated Fat     0.2 g
Potassium     72 mg
Protein     1.3 g
Sodium     15.1 mg
Dietary Exchanges
1 Fruit

Courteous of:
http://www.dlife.com/diabetes/diabetic-recipes/Blackberry-Sorbet_Filled-Lemon-Cups/r3810.html

Saturday, May 14, 2011

Baked Halibut w/ Sea Scallops and Asparagus

 Dinner Tonight: Baked Haddock w/ Sea Scallops, Asparagus, and Whole Grain Bread.


Seafood heaven around the homestead tonight! I had Baked Haddock seasoned with McCormick Grinder Sea Salt, McCormick Grinder Black Peppercorn, Parsley, and light Lemon. baked at 400 degrees for 15 minutes. Also had two Sea Scallops  lightly fried, about 2 minutes per side, in Extra Virgin Olive Oil and seasoned with the same Sea Salt, Black Peppercorn, and Parsley with very light Bread Crumbs. Also as sides had fresh Asparagus and Healthy Life Whole Grain Bread. With the Asparagus I cut the stalks into three pieces and seasoned with Garlic Salt, Ground Pepper, Crumbled Turkey Bacon, and sliced Almonds. Lightly fried in Extra Virgin Olive Oil and I Can't Believe It's Not Butter. A delicious meal that was low in calories and carbs!

Friday, May 13, 2011

Flat Iron Steak Bad Boy Sandwich w/ Baked Potato


Dinner Tonight: Flat Iron Steak Bad Boy Sandwich w/ Baked Potato


Thank you Guy Fieri (Food Network), one delicious recipe! Found this recipe via Guy Fieri and it is a good one! I posted the original recipe at the end of the post.  I made a few changes when I prepared the sauce to lighten it up a bit. I used Hellman's Light Mayo and Reduced Fat Breakstone Sour Cream. I also used Healthy Life Sandwich Buns and I used a Flat Iron Steak instead of Top Round. I marinated and refrigerated the Flat Iron Steak yesterday at noon and removed it from the fridge about 30 minutes before grilling. The spices worked well with the Steak and then when grilling created a nice char on the outside and great flavor on the inside. What really set the sandwich off was the sauce, the recipe for this is also listed below. the sauce is also great on a Baked Potato. As a side I had a Baked Potato. For dessert later some more of the Breyer's Carb Smart Chocolate Ice Cream.

Baltimore Beef Bad Boy

Recipe courtesy Guy Fieri

Prep Time:
    15 min
Inactive Prep Time:
    24 hr 30 min
Cook Time:
    20 min

Level:
    Easy

Serves:
    4 sandwiches

Ingredients

    * 2 tablespoons seasoned salt
    * Freshly ground black pepper
    * 1 tablespoon onion powder
    * 1 tablespoon garlic powder
    * 2 teaspoons dried oregano
    * 1 tablespoon paprika
    * 1 teaspoon chili powder
    * 4 pounds top round, cut in 2-equal pieces
    * 1/2 cup sour cream
    * 1/2 cup mayonnaise
    * 1 teaspoon lemon juice
    * 1/2 cup horseradish
    * 1 teaspoon garlic, minced
    * 1/2 teaspoon sea salt
    * 16 slices Rye bread, lightly toasted

Directions

Combine seasoned salt, 1 tablespoon black pepper, onion and garlic powder, oregano, paprika and chili powder in a 1-gallon sealable plastic bag. Mix thoroughly and then add 1 piece of meat, shake it around in the bag, remove it and repeat with the second piece of meat. When both pieces are done, return them to the bag, and let marinate for 24 to 48 hours in refrigerator. Remove meat from refrigerator at least 20 minutes, prior to grilling.

In a medium-sized bowl, combine the sour cream, mayonnaise, lemon juice, horseradish, garlic and sea salt and pepper. Mix thoroughly and place into refrigerator for at least 4 hours.

Set grill or large grilling pan to high heat. Cook meat for 20 minutes or until desired temperature. Remove from heat, cover and let rest for 5 to 10 minutes. Best served medium-rare.

Slice cooked and rested steaks paper thin using either a knife or counter-top deli-slicer. Place 4-ounces of meat on a slice of toasted rye and spread on sour cream horseradish.

Think Before You Eat: 15 Foods to Avoid with Diabetes

Think Before You Eat: 15 Foods to Avoid with Diabetes
I'll be showing 1 of the 15 foods to avoid for the next 15 days along with an healthier alternative recipe. Another of many great artcles and recipes from one of my favorite web sites, Diabetic Living On Line.

Think Before You Eat: 15 Foods to Avoid with Diabetes

By Lori Brookhart-Schervish
These top food offenders contain high amounts of fat, sodium, carbohydrate, and calories that may increase your risk of high cholesterol, high blood pressure, heart disease, uncontrolled blood glucose, and weight gain. The good news is you can indulge in your favorite foods and still eat healthfully with our satisfying and delicious alternatives.

#2 Hamburgers and Chicken and Fish Sandwiches

Big, cheesy hamburgers, and fried chicken and fish sandwiches can be high in saturated fat, the leading factor in high cholesterol levels. However, there is no need to cut out saturated fat completely -- the American Heart Association recommends limiting saturated fat to 7 percent of your total daily calories.

Most restaurant chains post their nutrition information online or at their business locations. It's a good idea to check out a restaurant's web site before eating there so you'll be better prepared to make smart food choices. If a restaurant's nutrition information isn't available, ask the staff about lighter menu options.

Here's a look at the nutritional breakdown for a basic hamburger from three fast-food chains:

Burger King*
291 calories
12 g total fat
5 g saturated fat
554 mg sodium
30 g carbohydrate
33 mg cholesterol

Hardee's*
310 calories
12 g total fat
4 g saturated fat
560 mg sodium
36 g carbohydrate
35 mg cholesterol

McDonald's*
250 calories
9 g total fat
3.5 g saturated fat
520 mg sodium
31 g carbohydrate
25 mg cholesterol

*Nutrition information from restaurants' Web sites


Healthy Tips for Hot Dogs and Hamburgers

Yes, you can enjoy hot dogs and hamburgers on your diabetic diet. Just follow a few tips and tricks, and start enjoying these barbecue favorites guilt-free.

By Hope S. Warshaw, R.D., CDE
Social Staples

During warm-weather months, your social calendar is likely to be sprinkled with cookouts, visits to street fairs, and pool parties where the grill is a-sizzle. And the main course, of course, is hot dogs, sausages, or hamburgers.

"Nothing tastes better than a hot dog downed during an inning of baseball or a brat at the Polish polka festival," says Patti Urbanski, M.Ed., R.D., CDE, a dietitian and diabetes educator at the Duluth Family Practice Center in Minnesota who also has type 1 diabetes. Fortunately, you can relish these rituals without ruining your diabetes meal plan.
Where's the Beef?

Hamburger meat, by government standards, is fresh or frozen ground beef without anything else added and can contain no more than 30 percent fat by weight. At the supermarket, hamburger meat is labeled with its percentage of lean meat and percentage of fat, such as 80/20 or 93/7. Not so at a friend's barbecue or a ballpark grill. Here are some good rules of thumb:

    * A 3-ounce serving of cooked meat is just right -- there's no need to pile on extra patties or order a large burger unless you share.
    * Get your hamburger cooked how you like it (as long as the internal temperature reaches 160 degrees F for safety) because the fat content doesn't differ much based on doneness.
    * Spread condiments gingerly, but feel free to use a generous amount of this low-calorie flavor enhancer: mustard.