Shrimp and Mango Stir - Fry

1 Pound raw shrimp (21-25 per pound), peeled and deveined, tails left on
1/4 Teaspoon Salt
1/4-1 Teaspoon Cayenne Pepper
1/4 Teaspoon ground Turmeric
1 Tablespoon Extra-Virgin Olive Oil
1 Large ripe, firm mango, peeled and cut into 1/2-inch cubes. To save time use Dole Frozen Mango Slices, these come very fresh.
1 Bunch scallions, green tops only, thinly sliced
1/4 Cup firmly packed fresh Basil leaves, finely chopped

Directions

*Toss shrimp with salt, cayenne to taste and turmeric in a medium bowl. Cover; refrigerate for about 30 minutes.

*Heat oil in a large nonstick skillet or wok over medium-high heat; place the shrimp in a single layer and cook until the undersides turn salmon-pink, about 1 minute. Flip them over and cook for 1 minute more.

*Add mango, scallion greens and basil and cook, stirring, until the shrimp is just cooked and starts to barely curl, 1 to 2 minutes.

*Serve with Jasmine Rice or healthier Brown Rice.

Baked Chicken and Ham Cover

An easy and low calorie and carb chicken and ham recipe.



4 Chicken Breasts
4 Thin Slices of Ham, a good choice is Oscar Mayer Thin Sliced Ham.
4 Slices of Swiss or Mozzarella cheese
1 Cup of Swanson Low Sodium Chicken Stock OR Broth.
1 Tsp Garlic Powder
1 Tsp of Ground Thyme
1/2 Tsp of Cumin

*Place chicken in a baking dish, Rub on all spices to chicken and pour chicken stock over the top.

*Cook in preheated 350 degree oven for one hour or until done and juices run clear.

*Take chicken out of oven and drain all the stock out of the pan and wrap ham around breast and lay cheese on top. Put back in the oven for another 5 min. Let cool for 5 minutes.

*Serve with Brown Rice, Green Beans and your favorite Whole Grain or Whole Wheat Bread.

Top Chef a Winner!

Top Chef' dethrones 'Amazing Race' at Emmys

"Top Chef" has won best reality show at the Emmys, ending the seven-year winning streak of "The Amazing Race."

Bravo's "Top Chef" was honored with its second-ever Emmy on Sunday night.

The cooking competition show won its first Emmy in 2008, and has been nominated 13 times, including three this year.

Spice of the Week - Mustard

Spice Description
It was the condiment, not the plant, that was originally called mustard. The condiment got its name because it was made by grinding the seeds of what was once called the senvy plant into a paste and mixing it with must (an unfermented wine). Mustard is one of the oldest spices and one of the most widely used. The Chinese were using mustard thousands of years ago and the ancient Greeks considered it an everyday spice. The first medical mention of it is in the Hippocratic writings, where it was used for general muscular relief. The Romans used it as a condiment and pickling spice. King Louis XI would travel with his own royal mustard pot, in case his hosts didn’t serve it. Today, world consumption of mustard tops 400 million pounds.

The Brassica genus includes broccoli, cabbage, cauliflower, turnips and radishes. The mustard family also includes plants grown for their leaves, like arugula, a number of Oriental greens, as well as mustard greens. Three related species of mustard are grown for their seeds:

*White Mustard (Brassica alba or Brassica hirta) is a round hard seed, beige or straw colored. Its light outer skin is removed before sale. With its milder flavour and good preservative qualities, this is the one that is most commonly used in ballpark mustard and in pickling.

*Black Mustard (Brassica nigra) is a round hard seed, varying in color from dark brown to black, smaller and much more pungent than the white.

*Brown Mustard (Brassica juncea) is similar in size to the black variety and vary in color from light to dark brown. It is more pungent than the white, less than the black.

Attributed Medicinal Properties
Historically, mustard has always held an important place in medicine. The ancient Greeks believed it had been created by Asclepious, the god of healing, as a gift to mankind. Although the volatile oil of mustard is a powerful irritant capable of blistering skin, in dilution as a liniment or poultice it soothes, creating a warm sensation. Mustard plasters are still used today as counter-irritants. Over the years mustard has been prescribed for scorpion stings and snake bites, epilepsy, toothache, bruises, stiff neck, rheumatism, colic and respiratory troubles. It is a strong emetic (used to induce vomiting) and rubefacient (an irritant) that draws the blood to the surface of the skin to warm and comfort stiff muscles. It is useful in bath water or as a foot bath, as “It helpeth the Sciatica, or ache in the hip or huckle bone” .(Gerard, 1579).

Culinary Uses
Whole white mustard seed is used in pickling spice and in spice mixtures for cooking meats and seafood. It adds piquancy to Sauerkraut and is sometimes used in marinades. In India, whole seeds are fried in ghee until the seed pops, producing a milder nutty flavor that is useful as a garnish or seasoning for other Indian dishes. The brown seed is also pounded with other spices in the preparation of curry powders and pastes. Mustard oil is made from B. juncea, providing a piquant oil widely used in India in the same way as ghee. Powdered mustard acts as an emulsifier in the preparation of mayonnaise and salad dressings. Powdered mustard is also useful for flavoring barbecue sauces, baked beans, many meat dishes, deviled eggs, beets and succotash. There are many ready-made mustards from mild and sweet to sharp and strong. They can be smooth or coarse and flavored with a wide variety of herbs, spices and liquids.

American ballpark-style mustard is made from the white seeds and blended with sugar and vinegar and colored with turmeric.

Bordeaux mustard is made from black seeds blended with unfermented wine. The seeds are not husked, producing a strong, aromatic, dark brown mustard often flavored with tarragon.

Dijon mustard is made from the husked black seeds blended with wine, salt and spices. It is pale yellow and varies from mild to very hot. This is the mustard generally used in classic French mustard sauces, salad dressings and mayonnaise.

English mustard is hot, made from white seeds and is sometimes mixed with wheat flour for bulk and turmeric for color.

German mustard is usually a smooth blend of vinegar and black mustard, varying in strength. Weisswurstsenf is a course grained, pale, mild mustard made to accompany veal sausages like Bratwurst.

Meaux mustard is the partly crushed, partly ground black seed mixed with vinegar, producing a crunchy, hot mustard that perks up bland foods.

Black Rice Antioxidant Benefits More Powerful Than Blueberries

Blueberries are a well-known source of antioxidants, but black rice bran is better, according to scientists reporting to the national meeting of the American Chemical Society in Boston.

A spoonful of black rice bran contains more healthy antioxidants than a spoonful of blueberries.A spoonful of black rice bran contains more healthy antioxidants than a spoonful of blueberries. (Stock)Black rice, which turns a deep purple color when cooked, is rich in iron, high in fiber and packed with anthocyanin antioxidants.

"Just a spoonful of black rice bran contains more health-promoting anthocyanin antioxidants than are found in a spoonful of blueberries, but with less sugar and more fiber and vitamin E antioxidants," reports Zhimin Xu, and associate professor in the department of food science at Louisiana State University in Baton Rouge.

Anthocyanin antioxidants have shown promise in fighting heart disease, cancer and other diseases. Several studies have shown they can reduce blood levels of low-density lipoprotein cholesterol, also known as LDL or bad cholesterol.

Xu and his colleagues believe black rice is a better source of the antioxidants because it's much cheaper and more widely available year-round than blueberries.

It's also more flexible. Manufacturers could use black rice bran to boost the health value of breakfast cereals, beverages, cakes, cookies and other food.

It could even be used to bake ultra-healthy blueberry muffins.

Three Bean Turkey Chili

Sitting around earlier today thinking what sounds good for dinner. Then it came to me Chili, Turkey Chili, better yet Three Bean Turkey Chili! Kraft Foods web site has a good one but I added my own additions to SPICE it up!

Ingredients

1 lb. Ground turkey
3 Cans (6 oz.) Hunt's Tomato Paste
1 Can (15 oz.) Chili Beans, rinsed
1 Can (15 oz.) Kidney Beans, rinsed
1 Can (15 oz.) Great Northern Beans, rinsed
1/2 Cup of Water
1 Packet McCormick Chili Mix
1 Tbs Ground Cocoa Chili Blend (McCormick)
1/2 Tsp Ground Chipotle Chili Pepper (McCormick)

1 Tsp. Ground cumin
1 Tbs of Cilantro Leaves
5 Dashes of Frank's Hot Sauce or to taste.
1 pkg. (7 oz.) KRAFT 2% Milk Shredded Sharp Cheddar Cheese
Oyster Crackers, Reduced Fat


*COOK turkey in large saucepan on medium-high heat 10 min. or until no longer pink, stirring occasionally. Add all remaining ingredients except 1 can of the tomato paste and the cheese and crackers.

*ADD to slow cooker and add in the remaining 1 can of tomato paste.

*COVER with lid. Cook on HIGH 3 to 4 hours (or on LOW 5 to 6 hours).

*Serve in bowl or mug with cheese and the oyster crackers, A Tablespoon of fat free sour cream, or serve with some home made cornbread ears.

The other Meat - Bison

I switched over from beef to bison about 3 years ago now, shortly after being diagnosed with diabetes2. Whether it's ground bison for burgers to bison sirloin steaks I rarely if ever use beef any longer. I found the following article and nutrition chart to give you some information and comparison of bison and beef. In fact tonight I'll be having a grilled bison burger, about med. - rare, with a slice of 2% Provolone cheese, sauteed mushrooms, on a whole grain bun!

Bison is considered gourmet meat and the price of bison products is certainly an indication of the gourmet classification. Even though bison meats may be a bit pricey, they’re still comparable in price to select high quality beef products. Bison is naturally leaner compared to beef and has a lot of nutritional values that exceed the nutritional values of beef.
Grass Fed Bison Meat Taste Compared to Beef

There’s a bit of a miss conception that bison meats have a gamey taste. Bison that’s raised for the purpose of meat production do not have a gamey taste. Bison meats have a similar taste to select choice beef, but bison has a slightly sweeter flavor than beef. Bison, like beef is full of flavor and just as tender as most cuts of good select beef.
Health Benefits of Grass Fed Bison

Bison meat products are naturally leaner than beef. In fact bison, ounce per ounce, has less total fat than most meat products including pork, chicken and most fish. Bison also has less calories and higher amounts of iron than most meat products. Always look for bison that’s grass fed for the healthiest cut of meats. Grass fed bison also has a good Omega 3 to Omega 6 percentage of fatty acids.

Ground Bison Nutritional Values vs. Ground Beef

Bison, ground, grass-fed, cooked 3 oz.

* Calories 152, Total Fat 7 grams (3 grams saturated fat)
* Excellent protein with 40 grams, which is 84% of the daily value (DV) in a 2,000-calorie diet.
* The biggest negative is that bison is high in cholesterol with 82 milligrams or 27% of the daily value.
* Ground bison is high in vitamin B6 17% DV, B12 35% DV and niacin 25% DV

Spice of the Week - Basil

Spice Description
There are many different types of basil, however the succulent, large-leaved, sweet basil is by far the most popular variety for culinary use. Basil's refreshing, clove and anise-like aroma conjures p memories of summer, hardly surprising when one considers how this warmthloving annual thrives in the heat and expires with the first chills of winter. Sweet basil plants grow to around 20 in. (50 cm) high and even more in ideal conditions. The stems are tough, grooved and square with dark-green, oval, crinkly leaves from 1 in. (30 mm) to 4 in. (100 mm) long. The tiny, white, long-stamened flowers should be nipped off to prevent the plant from going to seed and finishing its life cycle. This will also encourage thicker foliage and hence more abundant harvests for the basil-loving cook.

The taste of sweet basil is far less pungent than the permeating, heady aroma of the freshly picked leaves would suggest, thus large quantities can be used with safety. Dried sweet basil leaves are quite different from the fresh, and although the fragrant, fresh-smelling top notes disappear upon drying, a concentration of volatile oils in the cells of the dehydrated leaves give a pungent clove and allspice bouquet. This is matched by a peppery flavor that is ideal for long, slow cooking.

Plant Description and Cultivation
Some species of basil will grow as perennials in the tropics, but it is always grown as an annual in temperate zones. Very sensitive to cold, basil is best grown from seed indoors, in pots and only transplanted to the herb garden after all risk of frost is long past and the soil temperature has reached at least 50ºF.

Basil likes full sun in well-drained soil that contains well-rotted manure or good compost, but unlike other herbs it can't tolerate drought. Mulching will help maintain soil moisture, but be careful not to mulch until the soil is warm. Once flourishing, cut every stem of the herb back to the second set of leaves and don't allow it to flower. You will be rewarded with ongoing basil all summer.

Attributed Medicinal Properties
In the first century A.D., Roman naturalist Pliny reported that Basil relieves flatulence, which had been subsequently proven true. In the Far East, the herb had been used as a cough medicine, and in Africa, it has been used to expel worms. American colonists considered Basil the essential ingredient in a snuff used to ease headaches.

The above ground portion of this plant is used medicinally. Primary chemical constituents of Basil include essential oil (estragol, eugenol, lineol, linalol), caffeic acid, tannins, beta carotene, and vitamin C. Basil is aromatic, and carminative. It will help to expel flatulence, and ease griping pains in the abdomen. The essential oil obtained from this plant contains camphor.

Medicinally, Basil has also been used for various topical applications - as a poultice or salve for insect bites, acne and ringworm; as a gargle or mouthwash for thrush; as a bath herb for increased energy; and as an eyewash for tired eyes. The essential oil of Basil is added to massage oils for sore muscles. And the dried herb was burned as an antiseptic incense. Having a pot of Basil on the table also helps to repel flies & mosquitoes. The juice can be applied to fungal infections. Basil is antispasmodic, carminative, galactagogue, and stomachic. It had been sometimes used for whooping cough.

Culinary Uses
Basil's pervading, clove-like aroma makes it such an ideal complement to tomatoes that it is often referred to as 'the tomato herb'. It is interesting to note how flavors across the herb and spice spectrum can have similar attributes, and it is often these degrees of commonality that give us an indication of the breadth of uses they can encompass. Cloves also happen to go well with tomatoes and there are many commercially made tomato sauces and canned foods such as Scandinavian herrings with tomato, that contain either cloves or the very clove-tasting spice, allspice.

Basil also complements other vegetables such as eggplant, zucchini, squash and spinach. When added within the last half an hour of cooking, basil enhances the flavor of vegetable and legume (split peas, lentil) soups. Most salads, especially those with tomato, benefit greatly from the addition of fresh basil.

Basil goes well with poultry when used in stuffing, is included in soups and stews and added to sauces and gravies. Fish brushed with olive oil, dusted with freshly ground black pepper, wrapped in foil with a few basil leaves and barbecued, is a simple and effective way to enjoy this versatile herb. Basil is used in pâtés and terrines, where its volatile notes will help counteract the richness of liver and game. A tasty vinegar to have on hand for making salad dressings is made by placing a dozen or more fresh, washed basil leaves in a bottle of white wine vinegar and leaving it for a few weeks.

There are countless species of basil - Richters' catalogue lists 37 - but the enduring winner in the kitchen is Sweet Basil (Ocimum basilicum), with its close relative Genovese Basil being preferred for pesto. Pesto, the ultimate basil experience, is made from basil, parmesan cheese, pine nuts, garlic, salt and oil and is one of the most effective ways to store and use basil. Pesto can be the basis of a quick meal when tossed through freshly cooked pasta and is an excellent spread on fresh crusty bread, topped with slices of fresh tomato and washed down with a glass of good Shiraz.

The lemon basil, with their citrus tang, are excellent for desserts, soups, tea, lemonade and for cooking with fish and chicken.

Asian cultures have their own species and uses of basil. Fancy purple or opal basil adds herbaceous character to stir-fries and stocks all over Thailand. A chiffonade of fresh leaves can perk up Asian soups, and frequently flowering buds that show particular pungency are used to impart impressively strong herbal character. With the Asian affinity for unusual textures, there is even a coconut-based drink with black basil seeds for a slight peppery kick.

Cinnamon Basil does not cook well, but contributes an interesting piquancy to stewed tomatoes. Thai basil, with its pronounced anise-licorice aroma and flavoury is excellent with green curries and stir-fry dishes.

Basil leaves are best used whole or torn; most cooks advising against cutting the leaves with a knife, as this tends to dissipate the aroma. To make dried basil taste a little closer to fresh when putting on grilled tomatoes, zucchini or eggplant, mix 1 tsp (5 mL) of basil with 1/2 tsp (2 mL) each of lemon juice, water and oil and 1/8 tsp (0.5 mL) of ground cloves. Let stand for a few minutes, then spread onto halved tomatoes or slices of eggplant before grilling.

Philly - Oreo No - Bake Chessecake

Saw this in the Kraft Foods Magazine and had to fix it ASAP! DELICIOUS! Everyone that tried it wanted more. I cut 70 calories and 9 grams of fat off the original recipe by using Reduced Fat Oreo Cookies, Reduced Fat Philly Cream Cheese, Splenda Sugar, I Can't Believe It's Not Butter (Stick) and Cool Whip Light. A perfect Desert!

Ingridients


1 pkg. (1 lb. 2 oz.) Reduced Fat OREO Cookies, divided
1/4 cup (1/2 stick) I Can't Believe I't's Not Butter, melted
4 pkg. (8 oz. each) Reduced Fat PHILADELPHIA Cream Cheese, softened
3/4 cup Sugar or (Splenda 1/4 Cup plus 2 Table Spoons)
1 tsp. Vanilla
1 tub (8 oz.) COOL WHIP Lite Whipped Topping, thawed
Make It

*COARSELY chop 15 cookies. Finely crush remaining cookies; mix with butter. Press onto bottom of 13x9-inch pan. Refrigerate while preparing filling.

*BEAT cream cheese, sugar and vanilla in large bowl with mixer until well blended. Gently stir in COOL WHIP and chopped cookies. Spoon over crust.

REFRIGERATE 4 hours or until firm.

Black Bean Tacos

This makes a great lunch or dinner. Easy to make and low in carbs. Black beans are
a good source of fiber also.

Ingredients

1 15 ounce can of Low Sodium or Salt Free Black Beans, Rinsed and drained.
6 6 inch Whole Wheat or Corn Tortillas.
6 Tablespoons of Kraft 2% Shredded Sharp Cheddar Cheese.
2 Cups of Shredded Romaine Lettuce.
1/4 Cup of Salsa.
Sour Cream Optional.


* In a small sauce pan heat beans until heated through on medium heat.
* Heat a non-stick skillet over medium heat. Add tortillas, one at a time, and
cook 1 minute each side.
* Divide beans evenly among tortillas. Top each with even amounts of cheese, lettuce, and salsa.

Spice of the Week - Paprika

Spice Description

Paprika is a fine powder ground from certain varieties of Capsicum annuum which vary in size and shape. They may be small and round (Spain and Morocco) or pointed and cone shaped (Hungary and California). They are larger and milder than chilli peppers. Paprika is produces from peppers ripened to redness, sometimes called ‘pimento’, the same as used to stuff olives. The powder can vary in color from bright red to rusty brown.

Plant Description and Cultivation

An erect herbaceous annual, not found in the wild, with densely branched stem, reaching .5 to 1.5 m (20 - 60 in). The lower portion of the plant is often woody. The leaves are placed alternately, and are dark green on the top side and lighter underneath. Single white flowers bear the fruit which is green when unripe, changing to red, brown or purple. Only red-ripening fruits are used for paprika. The varieties used in Spain are called Ramilette, Tres Cascos, Bola and Albar. The seeds are sown under glass in early spring and later transplanted to a sunny and sheltered site with rich, well drained soil. They are harvested from August through September.

Attributed Medicinal Properties

Fresh red peppers have more than seven times as much vitamin C as oranges, but the very high heat of modern drying destroys much of the vitamin C in paprika. It is however, an excellent source of betacarotene, that the body converts to vitamin A.

Culinary Uses

Paprika is intimately associated with Hungarian cuisine especially paprikash and goulash. Many spiced sausages incorporate it, including the Spanish chorizos. Paprika is often used as a garnish, spinkled on eggs, hors d’ouvres and salads for color. It spices and colors cheeses and cheese spreads, and is used in marinades and smoked foods. It can be incorporated in the flour dusting for chicken and other meats. Many Spanish, Portuguese and Turkish recipes use paprika for soups, stews, casseroles and vegetables. In India paprika is sometimes used in tandoori chicken, to give the characteristic red color. Paprika is an emulsifier, temporarily bonding with oil and vinegar to make a smooth mixture for a salad dressing. Examples:

• Put some thick Greek yogurt in a shallow dish, drizzle it liberally with extra virgin olive oil and sprinkle well with bittersweet smoked paprika. Use as a dip with drinks.

• Quickly fry 2 chopped cloves of garlic, 1 teaspoon of sweet smoked paprika and a bay leaf quickly in a little extra virgin olive oil. Add a splash of wine vinegar and some chopped red onion and toss it with boiled Brussels sprouts, broccoli, cauliflower, broccolini or broccoflower.

• Add a little sweet smoked paprika to a vinaigrette and toss it through a salad.

• Rub a chicken all over, inside and out, with hot smoked paprika for a spicy roast chicken.

• Slowly fry waxy potatoes, sliced onions and chopped garlic in olive oil and a little sweet smoked paprika, season well and serve with roast lamb.

• Rub skinned boned firm white fish fillets with a mixture of 2 tablespoons of sweet smoked paprika, 1/2 teaspoon salt and the juice of a lemon, dust with flour and fry in hot olive oil until golden

Buffalo Mac and Cheese

Buffalo Mac & Cheese

Tried this over the weekend, seen it on another blog. Made a few adjustments to lighten the calories and carbs and everything turned out great!

Ingredients

1/2 Pound Whole Wheat Medium Pasta Shells
2 Tbsp. I Can't Believe It's Not Butter / Light
2Tbsp of Flour
1 3/4 Cups of 2% Milk
1/4 Cup Of Frank's Red Hot Sauce
1 1/2 Cups 2% Sharp White Cheddar, shredded
3 Ounces Crumbled Bleu Cheese
Salt and Pepper to taste
1 1/2 Cups Shredded Chicken, I used Rotisserie Chicken
1/2 Cup Panko Bread Crumbs
2 Tbsp Melted I Can't Believe It's Not Butter / Light
1/2 Tsp of Seasoned Salt

*Preheat oven at 375 degrees
*Lightly Spray, Pam w/Olive Oil, 2 qt baking dish and set aside. Also bring a large pot of water
to a boil, season with salt once boiling
*In another pot melt 2 Tbsp. Butter over Medium heat. Whisk in flour and cook while stirring
constantly for 1 - 2 minutes. Slowly stir in milk while stirring frequently until the mixture boils and
thickens. This should take 8 - 10 minutes.
*Add Pasta to now boiling water in the other pot (Follow prep. instructions on pasta box). Drain
and set aside.
*Once the milk mixture is thick turn the heat to low and add hot sauce and the cheeses to the
mixture. Stir until the cheese is fully melted. Add salt and pepper to taste.
*In the now empty pasta pot combine the pasta, shredded chicken, milk and cheese mixture together and mix.
*Transfer the everything to the baking dish.
*In a small bowl combine panko bread crumbs, melted butter, and seasoned salt mix until moist.
*Evenly spread that mixture over the top of the macaroni and cheese. Bake for 20 - 25 minutes
or until cheese is bubbly and topping is browned.

Starts tonight on The Food Network

Food Network has pounced on the food truck craze with their fun new show 'The Great Food Truck Race' (premieres Sun., Aug. 15, 10PM ET). With chef and Food Network fixture Tyler Florence hosting, the show follows seven trucks from across the country as they prove their ingenuity and business savvy to try to win the $50,000 grand prize.

Start the day off right with a......

...Big Breakfast! Big doesn't have to mean big in carbs though. My Breakfast's range from cereal and fruit to eggs, toast , waffles and so on. There are times I like to start of with a Big Breakfast. Mine consists of Pancakes and Bacon.

I use New Hope Mills Pancake and waffle Mix, great for people with Diabetes2! There are 200 calories in 4 pancakes, I usually only have 3, and 6, yes I said 6, carbs in 4 pancakes! For the syrup I use Joseph's Maple Flavor Sugar Free Syrup, 1/4 cup is 35 calories and a low 9 carbs. I don't use anyways near a 1/4 cup. I use I Can't Believe It's Not Butter - Light which is only 50 calories and 0 carbs per tablespoon. Then to top it off I use Oscar Mayer 50% Less Fat Turkey Bacon which is 35 calories and 0 carbs per slice and I usually have 3 - 4 slices. The Turkey Bacon has 3g of fat, 0g Trans Fat and 15mg Cholesterol per serving!

So having Diabetes2 or not you can still enjoy a good and filling breakfast!

Pillsbury Reduced Sugar Cake Mix and Icing

Having Diabetes2 I always have to watch what I eat. There are times I crave a Chocolate Cake and when I do I use Pillsbury's Moist Supreme Reduced Sugar Devil's Food Cake Mix and the Reduced Sugar Chocolate Icing. I only make this about every 6 months but it always takes care of that craving. Just follow the directions and it's super easy to make. To cut the cholesterol I use Egg Beaters. I also use Extra Virgin Olive Oil instead of Crisco Oil and as the cake mix is blending in the mixer I add 2 Jello Sugar Free Chocolate Pudding Snack Cups. Adding this will give you one of the most moist cakes you'll ever have!

As with any other reduced sugar product, diabetics cannot simply eat all they want because it's low in sugar. But, this item does contain 50% less sugar than the regular cake mix. This means that diabetics can at least enjoy a small portion of the dessert. A serving is 1/12 of the dessert and contains 10 grams of sugar. The product is also lower in fat and calories having 3 grams of fat and 160 calories, compared to a regular cake mix which has slightly more (3.5 grams of fat and 170 calories). Thank you Pillsbury!

Barbecue Pork Skillet

I'll try this one in the upcoming week and update the result! looks and sounds delicious!

Barbecue Pork Skillet

Recipe from TheOtherWhiteMeat.com

Ingredients:

4 pork chops, 3/4-inch thick
1 teaspoon vegetable oil
1/4 cup Italian dressing
1/4 cup barbecue sauce
Cooking Directions:

* Heat oil in large skillet over medium-high heat and brown chops about 1 minute on each side.
* Add remaining ingredients to pan, stirring to blend. Cover and simmer for 5-8 minutes until internal temperature on a thermometer reads 160 degrees F.

Serves 4.

Nutrition:
Calories: 180 calories
Protein: 25 grams
Fat: 7 grams
Sodium: 430 milligrams
Cholesterol: 60 milligrams
Saturated Fat: 3 grams
Carbohydrates: 3 grams

7 Layer Salad

I wanted to share this recipe from my Grand Mother's collection of recipes. Growing up she made this every Thanksgiving and Christmas as my Mom does now. Easy to make, you will need a LARGE serving bowl to make this in.

Ingredients

1 Head of Lettuce
1 Cup of Celery Diced
1 10oz. Package of Frozen Peas
1/2 Large Green Pepper Diced
1 Medium Onion
3/4 of a container of Bacon Bits
2 Cups Mayo (Hellmann's)
2 Tablespoons Sugar or Splenda
4 oz. Shredded Cheddar Cheese

* Shred lettuce into small pieces and in a large glass bowl layer the lettuce on the bottom.
* Layer each of the of the ingredients Celery through the Bacon Bits on top of Lettuce.
* Mix sugar and mayo until smooth and spread on top.
* Final layer spread Cheddar Cheese on top.

Gnocchi with Shrimp, Asparagus, and Pesto

Saw this and it sounded to good to pass up. Could be better on calories and carbs. Substitute Whole Wheat Gnocchi for the regular gnocchi to cut back on both calories and carbs.



Yield: 4 servings (serving size: 2 cups)

Ingredients

2 quarts plus 1 tablespoon water, divided
1 (16-ounce) package vacuum-packed gnocchi (such as Vigo)
4 cups (1-inch) slices asparagus (about 1 pound)
1 pound peeled and deveined large shrimp, coarsely chopped
1 cup basil leaves
2 tablespoons pine nuts, toasted
2 tablespoons shredded Parmesan cheese
2 teaspoons fresh lemon juice
2 teaspoons bottled minced garlic
4 teaspoons extra virgin olive oil
1/4 teaspoon salt

Bring 2 quarts water to a boil in a Dutch oven. Add gnocchi to pan; cook 4 minutes or until done (gnocchi will rise to surface). Remove gnocchi with a slotted spoon; place in a large bowl. Add asparagus and shrimp to pan; cook 5 minutes or until shrimp are done. Drain. Add shrimp mixture to gnocchi.

Combine remaining 1 tablespoon water, basil, and next 4 ingredients (through garlic) in a food processor; process until smooth, scraping sides. Drizzle oil through food chute with food processor on; process until well blended. Add salt and basil mixture to shrimp mixture; toss to coat. Serve immediately.


CALORIES 355 (24% from fat); FAT 9.3g (sat 1.6g,mono 4.5g,poly 2.5g); IRON 5.7mg; CHOLESTEROL 170mg; CALCIUM 108mg; CARBOHYDRATE 42.7g

**From Cooking Light**

Cider Pork Chops

Fantastic with Asparagus and Mushrooms! Low calorie and low carb and easy to make.
Both came from the Taste of Home web site.

Ingredients

* 2 tablespoons all-purpose flour
* 1/2 teaspoon salt
* 1/4 teaspoon pepper
* 4 bone-in pork loin chops (7 ounces each)
* 1 tablespoon canola oil
* 1 cup sliced celery
* 4 green onions, sliced
* 2 garlic cloves, minced
* 1/4 teaspoon dried thyme
* 1 cup apple cider or juice

Directions

* In a large resealable plastic bag, combine the flour, salt and
* pepper. Add pork chops and toss to coat. In a large skillet, brown
* chops in oil. Remove and keep warm.
*
* In the same skillet, saute the celery, onions, garlic and thyme for
* 2-3 minutes or until crisp-tender. Return pork to the pan. Add
* cider. Bring to a boil. Reduce heat; cover and simmer for 7-8
* minutes or until a meat thermometer reads 160°. Serve with a
* slotted spoon. Yield: 4 servings.
*

Nutrition Facts: 1 serving equals 290 calories, 12 g fat (4 g saturated fat), 86 mg cholesterol, 393 mg sodium, 13 g carbohydrate, 1 g fiber,

Asparagus and Mushrooms

Tried this tonight along with Cider Pork Chops! Too Good!

Ingredients

* 1 pound fresh asparagus, trimmed and cut into 2-inch pieces
* 2 teaspoons ground ginger
* 2 tablespoons canola oil
* 3 cups sliced fresh mushrooms
* 1 teaspoon salt
* 1/8 teaspoon sugar
* 1/8 teaspoon pepper

Directions

* In a large skillet, saute asparagus and ginger in oil for 2-3 minutes
* or until asparagus is crisp-tender. Add the mushrooms, salt, sugar
* and pepper. Cook and stir 2-3 minutes longer or until mushrooms are
* tender. Yield: 4 servings.
*

Nutrition Facts: 3/4 cup equals 92 calories, 7 g fat (1 g saturated fat), 0 cholesterol, 599 mg sodium, 5 g carbohydrate, 2 g fiber, 3 g protein. Diabetic Exchanges: 1 vegetable, 1 fat.

Cheese Polenta

Tried this the other night for the first time and it turned out great. I used the Bleu Cheese version, good side dish. From the Coking Light web site.

Yield: 4 servings


1 1/4 cups cornmeal
1/2 teaspoon salt
4 cups water
1/2 cup (2 ounces) crumbled Gorgonzola cheese or blue cheese

Place cornmeal and salt in a large saucepan. Gradually add water, stirring constantly with a wire whisk. Bring to a boil, and reduce heat to medium. Cook, uncovered, 15 minutes, stirring frequently. Remove from heat, and stir in cheese.


CALORIES 185 (26% from fat); FAT 5.3g (sat 2.7g,mono 1.5g,poly 0.7g); CHOLESTEROL 14mg; CARBOHYDRATE 29.4g; SODIUM 396mg; PROTEIN 6.1g; FIBER 4.2g

A Little Cincinnati Food History

CINCINNATI, OHIO

During the 19th century, Cincinnati was nicknamed 'Porkopolis' due to the opening of the first slaughterhouse in Ohio and the amount of salt pork, a U.S. food staple at that time, produced in Cincinnati and shipped to areas all over the country.

Pioneer pig stickers established the pork-packing industry as an early building block of Cincinnati’s prosperity in the mid to late 1800s.

In the years after, the business of salt pork and lard migrated on to other venues. Yet a legacy of dancing pigs and flying swine lingered on in Cincinnati and the Queen City has remained, as well, “Porkopolis.” The city continues to celebrate its porky heritage with the 'Flying Pig' marathon each May.


Cincinnati Chili

If you were asked you what city was the Chili capital of the world, what would your answer be? O.K. Let's narrow it down. Suppose I asked you what American city was the Chili capital of the world?

If you answered with any state or city west of the Rocky Mountains, you would be wrong, very wrong. In 1890, DeWitt Clinton Pendery concocted the first known Chili Powder mix, which he called 'Chiltomaline' and it had its part in promoting and making western-style Chili as ubiquitous as it is today. His mix was a concoction of Chiles, Cumin, Oregano, and other spices. Mr. Pendery arrived in Fort Worth, Texas after having traveled by horse-drawn stagecoach from Cincinnati, Ohio.

Cincinnati, known officially as the Queen City' was, in the 1700's and early 1800's, ' the gateway to the west. Located on a point where the mouth of the Licking River empties into the beautiful Ohio River, and just east of the spot where the three states of Ohio, Kentucky, and Indiana would eventually converge, this city was perfectly located for growth and industry. In those days river transportation was the fastest method of travel and one could ship goods or travel from Cincinnati, via the Ohio River, right into the mighty Mississippi river, and all the way to New Orleans and, from there, points west.

Surveyor John Filson gave the area, originally settled by John Symmes, the name "Losantiville." In 1790, General Arthur St. Claire, the first governor of the Northwest Territory, renamed the settlement 'Cincinnati' in honor of an organization of Revolutionary Soldiers called The Society of the Cincinnati, of which he was a member. The Society took its name from Quinctius Cincinnatus, an ancient Roman military leader.

I have to wonder what would have happened had Mr. Pendery decided to remain in Cincinnati, Ohio, because Cincinnati is the Chili Capital of the United States and, likely, the world. The city has more Chili parlors per capita and square mileage than any known city on the continent. Perhaps all chili would be of the Tex-Mex heritage if Pendery had stayed there.

But, the Chili produced, sold, and consumed in the Cincinnati area is not truly "Chili"as we know it. Cincinnati Chili is unique and quite different from its western cousin. In fact, about the only relation it has are the meat, cumin and chili powder it contains. After that, the recipe takes an interesting twist. Cincinnati style chili is also unique to the area and unique in the way it came to be.

Today, Cincinnati Chili is still assembled and sold the way ole Tom used to sell his: Two Way means spaghetti topped with chili (get it? Two Way means two items, spaghetti and chili); Three Way is spaghetti topped with chili and grated cheddar cheese; Four Way is spaghetti topped with chili, grated cheese and chopped onions; and Five Way is kidney beans or chili beans, heated separately, placed on the plate then topped with spaghetti, chili, onions and grated cheese.

If you stop in a Cincinnati chili parlor you must have a 'Coney.' Now, the history of this sandwich is somewhat vague, but Uncle Tom gets the credit for this, also. Seems that, en route to Cincinnati; he passed through the Coney Island area of New York. Later when he decided to cover one of his hot dogs on a bun with mustard, Cincinnati Chili, and onions, and top it all off with a lot of finely grated Cheddar Cheese, he named it a 'Coney Island' and the name sticks to this day. 'Coneys', as the locals call them, are now made with a hot dog that is a bit smaller and shorter than a regular wiener, to allow more room for the chili and other goodies that go thereon.

**Text and info was taken from several diff. texts and sites.**

For the hot summer days....

Refreshing Summer Drinks

Long, hot summer days can make you especially thirsty so be sure to stay hydrated with healthy beverage choices. What you drink can have a big impact on your weight loss progress and health. Alcoholic and high sugar beverages like soda (or even juice) can contain a lot of calories that can add up. Limit drinks that contain caffeine, which is a diuretic, and is not the best option to help you rehydrate. For a healthier "sipping solution," choose calorie-free beverage options such as ice water, sugar-free iced tea, flavored sparkling waters or diet soda. For a refreshingly cool treat, make a juice spritzer and eliminate half of the calories in fruit juice: combine four ounces of soda water and four ounces of your favorite 100% fruit juice and add ice.

Source: WebMD.com

Spice of the Week - Thyme

A delicate looking herb with a penetrating fragrance, thyme is a wonderful addition to bean, egg and vegetable dishes. Both fresh and dried thyme is available in your local supermarket throughout the year.

Thyme leaves are curled, elliptically shaped and very small, measuring about one-eighth of an inch long and one-sixteenth of an inch wide. The upper leaf is green-grey in color on top, while the underside is a whitish color. Along with fresh sprigs of parsley and bay leaves, thyme is included in the French combination of herbs called bouquet garni used to season stock, stews and soups.

History

Thyme has been used since ancient times for its culinary, aromatic and medicinal properties. The ancient Egyptians used it as an embalming agent to preserve their deceased pharaohs.

In ancient Greece, thyme was widely used for its aromatic qualities, being burned as incense in sacred temples. Thyme was also a symbol of courage and admiration with the phrase "the smell of thyme" being a saying that reflected praise unto its subject. Thyme's association with bravery continued throughout medieval times when it was a ritual for women to give their knights a scarf that had a sprig of thyme placed over an embroidered bee. Since the 16th century, thyme oil has been used for its antiseptic properties, both as mouthwash and a topical application.

Thyme is native to areas such as Asia, southern Europe and the Mediterranean region and is also cultivated in North America.

Health Benefits

Thyme has a long history of use in natural medicine in connection with chest and respiratory problems including coughs, bronchitis, and chest congestion. Only recently, however, have researchers pinpointed some of the components in thyme that bring about its healing effects. The volatile oil components of thyme are now known to include carvacolo, borneol, geraniol, but most importantly, thymol.

Tips for Preparing Thyme:

Thyme, either in its fresh or dried form, should be added toward the end of the cooking process since heat can easily cause a loss of its delicate flavor.

A Few Quick Serving Ideas:

Add thyme to your favorite pasta sauce recipe.

Fresh thyme adds a wonderful fragrance to omelets and scrambled eggs.

Hearty beans such as kidney beans, pinto beans and black beans taste exceptionally good when seasoned with thyme.

When poaching fish, place some sprigs of thyme on top of the fish and in the poaching liquid.

Season soups and stocks by adding fresh thyme.

Apple Pork Chops

I was looking for a Pork Chop recipe and came across this from the
Taste of Home/Simply Delicious web site. I used Swanson Low Sodium Chicken Broth
and cut back on the 1/4 cup of onion.

Ingredients

* 1 teaspoon cornstarch
* 1/3 cup chicken broth
* 2 boneless pork loin chops (4 ounces each)
* 1 teaspoon canola oil
* 1 small apple, peeled and thinly sliced
* 1/4 cup finely chopped onion
* 3 tablespoons unsweetened apple juice
* 1 teaspoon Dijon mustard
* 1/8 teaspoon dried thyme

Directions

* In a small bowl, combine cornstarch and broth; set aside. In a large
* skillet, brown pork chops in oil. Remove and keep warm.
*
* In the same skillet, saute apple and onion until apple is
* crisp-tender. Stir in the broth mixture, apple juice, mustard and
* thyme; bring to a boil. Add pork chops. Reduce heat; cover and
* simmer for 8-10 minutes or until a meat thermometer reads 160°.
* Yield: 2 servings.


Nutrition Facts: 1 chop with 1/4 cup sauce equals 224 calories, 9 g fat (3 g saturated fat), 55 mg cholesterol, 256 mg sodium, 13 g carbohydrate, 1 g fiber, 22 g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1/2 fat.

Jungle Jim’s Weekend of Fire

Spicy food fans flock to Jungle Jim’s Weekend of Fire
Lovers of hot sauces and other blazing foods offer survival tips for Jungle Jim’s Weekend of Fire.
By Chelsey Levingston, Staff Writer
Updated 3:18 PM Monday, August 2, 2010

FAIRFIELD — Visitors had different strategies to beat the heat Saturday, July 31, at Jungle Jim’s Weekend of Fire food show.

The annual event, in its sixth year, tried something new and hosted six spicy food-eating contests. Many of the same contests will take place today.

One of the contestants in the Defcon DeathMatch Hot Wing Eating Contest wouldn’t have entered if it took place two years ago.

“You build up a tolerance over the years,” said Jeff Dennis of Trenton.

Jungle Jim’s International Market attracted record crowds on the first day of the festivities, said Debby Hartinger, promotions manager. She thinks the attendance is bigger than previous records of 3,000. More T-shirts were sold by 3 p.m. than all the shirts ordered last year. She said 75 bottle labels with visitors’ faces had been sold by mid-afternoon, compared with 100 total labels sold during two days last year.

Contests were also full.

Hartinger’s advice to handle the heat: “Always have some pear nectar.” Pears have an enzyme that breaks down capsaicin, the active component of peppers that makes them hot, she said.

Meric Reese of Cincinnati didn’t have any pear nectar when he tried Zero Sludge, the hottest sauce made by New Jersey-based Defcon Sauces.

“You’ve got to hold your breath a little bit. The more you breathe, the more it hurts,” Reese said after taking a sample. “Then after a while, you get a rush; it makes you want to run around a little bit.”

For Curt Howard of Hamilton, the hottest sauce was a toss-up between Zero Sludge and sauces made by Crazy Uncle Jester’s of Dayton. When testing the fiery condiment, he likes to pause for 30 minutes between the hottest sauces.

Howard offers a different tip for eating horseradishes: Breathe in through the mouth and out through the nose to save sinuses.

“Just think about it as if it’s not hot, it’s just an experience,” Howard said.

The contest to watch at today’s show is the Ghost Pepper Brownie Brawl Buster, Hartinger said. At noon, contestants will eat four brownies, each one hotter than the last.

Shrimp and Grits

Another easy and great recipe from diabetic living. Two of
my favorite foods! When I made it I didn't add the large onion.


Shrimp and Grits
SERVINGS: 6 servings
CARB GRAMS PER SERVING: 30
Shrimp and Grits
1-1/4 pounds fresh or frozen medium shrimp in shells
1 14-ounce can reduced-sodium chicken broth
1-1/2 cups fat-free milk
1 cup regular grits
2 teaspoons olive oil
1 large onion, thinly sliced and separated into rings
2 cloves garlic, minced
1 tablespoon snipped fresh parsley
1/2 cup shredded reduced-fat cheddar cheese (2 ounces)
1/4 cup sliced green onions

1. Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact if desired; set aside. In a medium saucepan, combine broth, milk, and grits. Bring to boiling; reduce heat. Cover and simmer for 4 to 5 minutes or until grits are desired consistency, stirring occasionally.

2. In a large skillet, heat olive oil over medium heat. Add onion and garlic; cook and stir about 5 minutes or until onion is tender and lightly browned. Remove onion mixture from skillet and set aside. Add shrimp to hot skillet; cook over medium heat for 2 to 4 minutes or until shrimp are opaque, turning occasionally. Stir in onion mixture and parsley.

3. Divide grits among six shallow bowls; top with shrimp mixture. Sprinkle with cheese and green onions. Makes 6 servings.
Nutrition Facts Per Serving:

* Servings: 6 servings
* Calories 274
* Total Fat (g) 6
* Saturated Fat (g) 2
* Cholesterol (mg) 152
* Sodium (mg) 384
* Carbohydrate (g) 30

Food facts

Found this on the web site of: brighthub.com

25 Fun Food Facts

Fun Food Fact #1: In general, raw vegetables have a much higher nutrient value than cooked, though there are a few exceptions, such as cooked tomatoes. Cooked artichokes are very high in overall antioxidant value.

Fun Food Fact #2: The smaller the size of a berry, the sweeter its taste.

Fun Food Fact #3: Those mega-size apples and oranges you’ve been seeing lately at conventional grocers are pumped up due to added water volume, rather than fruit substance. This is a crop-yield technique by farmers designed to produce bigger fruit for more consumer appeal.

Fun Food Fact #4: A well-done steak, especially if it has “charred” portions, contains much higher levels of carcinogens than a medium-done or rare steak.

Fun Food Fact #5: Artificial colorings in foods have been linked to increased incidence of ADHD symptoms.

Fun Food Fact #6: The flavor of bubble gum comes from the fusion of vanilla, wintergreen and “cassia,” a form of cinnamon.

Fun Food Fact #7: There is evidence that honey is the only food that cannot spoil. Archaeologists have tasted honey discovered in ancient Egyptian tombs, reporting that it’s edible.

Fun Food Fact #8: Popcorn has been around for 6,000 years.

Fun Food Fact #9: The fat on raw steak or chicken, slices off super easily if the meat is partially frozen.

Fun Food Fact #10: There are 1,200 varieties of watermelon.

Fun Food Fact #11: In order for green tea to have a therapeutic effect, you must consume 4-5 cups daily.

Fun Food Fact #12: The closer a food is to its natural state, the healthier it is for you: An apple is better than apple sauce which is better than bottled apple juice which is better than apple pie.

Fun Food Fact #13: The reason some canned soups taste so good is because they contain a lot of sugar.

Fun Food Fact #14: Formaldehyde is the stinky liquid that’s used to preserve dead laboratory animals. This chemical is what the artificial sweetener, aspartame, breaks down into after being eaten.

Fun Food Fact #15: To prevent bananas from becoming brown, refrigerate them.

Fun Food Fact #16: Iceberg lettuce is 90 percent water, and therefore, of negligible nutrient value.

Fun Food Fact #17: If you could eat only one vegetable for the rest of your life, eat spinach; it’s one of the highest ranking vegetables as far as overall antioxidant capacity, yet so versatile in recipes.

Fun Food Fact #18: The world record for eating cheesecake is 11 pounds eaten in nine minutes – by Sonya Thomas, who weighs 105 pounds.

Fun Food Fact #19: The “special sauce” in a Big Mac is actually thousand island dressing.

Fun Food Fact #20: Two 12-ounce servings of freshly juiced apples, pears, carrots, celery and leafy greens can produce the same effect as twice the dosing recommendation of a laxative.

Fun Food Fact #21: The reason Wendy’s beef patties are square is because the late Dave Thomas, who purchased a little burger place one day and named it Wendy’s, did not believe in cutting corners when it came to building a business and serving customers.

Fun Food Fact #22: The only continent that does not have a McDonald’s is Antarctica. A Big Mac contains 560 calories.

Fun Food Fact #23: Diet soda has not been proven to aid in weight loss. In fact, it’s been shown to actually increase hunger.

Fun Food Fact #24: Whenever a recipe for cake or muffins calls for oil, applesauce can be substituted.

Fun Food Fact #25: Watermelon and cucumbers are among a dog’s favorite foods…once they are introduced to them, of course. And these foods supply valuable enzymes to a dog’s system.

Read more: http://www.brighthub.com/health/diet-nutrition/articles/31918.aspx#ixzz0vkEjh7at

Spice of the Week - Cumin

Cumin is the dried seed of the herb Cuminum cyminum, a member of the parsley family. The cumin plant grows to 30–50 cm (0.98–1.6 ft) tall and is harvested by hand. It is an herbaceous annual plant, with a slender branched stem 20–30 cm tall. The leaves are 5–10 cm long, pinnate or bipinnate, thread-like leaflets. The flowers are small, white or pink, and borne in umbels. The fruit is a lateral fusiform or ovoid achene 4–5 mm long, containing a single seed. Cumin seeds resemble caraway seeds, being oblong in shape, longitudinally ridged, and yellow-brown in color, like other members of the Umbelliferae family such as caraway, parsley and dill
.
Cumin is the second most popular spice in the world after black pepper. Cumin seeds are used as a spice for their distinctive aroma, popular in Indian, Pakistani, North African, Middle Eastern, Sri Lankan, Cuban, Northern Mexican cuisines, and the Western Chinese cuisines of Sichuan and Xinjiang. Cumin can be found in some Dutch cheeses such as Leyden cheese, and in some traditional breads from France. It is commonly used in traditional Brazilian cuisine. Cumin can be an ingredient in (often Texan or Mexican-style) Chili powder, and is found in achiote blends, adobos, sofrito, garam masala, curry powder, and bahaarat.

Cumin can be used ground or as whole seeds. It is traditionally used in Indian, Middle-Eastern, Spanish, Italian, Cuban and Tex-Mex cuisine (though infrequently in Mexico). Cumin was also used heavily in ancient Roman cuisine. It helps to add an earthy and warming feeling to cooking, making it a staple in certain stews and soups, as well as curries and chilli.

Turkey Stuffed Mushrooms

Made these a couple of weekends ago. Great appetizer, low cal and low carb., and easy to make!

Ingredient's

30-35 Large mushrooms
1/2 Pound Ground Turkey
1/2 Cup of Kraft 2% Mozzarella Cheese
1/4 Cup of Seasoned Bread Crumbs

* Remove stems from mushrooms and finely chop; set aside. In a large skillet cook ground turkey and mushroom stems over medium heat until turkey is no longer pink; drain.
* Remove from heat. Stir in cheese and bread crumbs. Fill each mushroom cap with about 1 tablespoon of filling.
* Place filled caps on foil lined baking sheets. Bake at 400 degrees for 17 - 20 minutes or until mushrooms are tender.

** I used a 93/7 turkey blend and Portabella mushrooms. **

Dilled Pot Roast

Was looking for something for dinner later this week and ran across this
recipe from the Diabetic Living web site. Tried it tonight and it was fantastic. Great flavor, tender and low carb!

Dilled Pot Roast
SERVINGS: 6 to 8 servings
CARB GRAMS PER SERVING: 22
Dilled Pot Roast
1 2- to 2-1/2-pound boneless beef chuck pot roast
2 Tablespoons cooking oil
1/2 Cup water
1 Teaspoon dried dill weed
1 Teaspoon coarse salt (kosher) or 3/4 teaspoon regular salt
1/2 Teaspoon pepper
1/2 Cup plain yogurt
2 Tablespoons all-purpose flour
3 Cups hot cooked noodles

1. If necessary, cut roast to fit into a 3-1/2- to 4-quart crockery cooker. In a large skillet brown roast on all sides in hot oil. Transfer to cooker. Add the water to cooker. Sprinkle roast with 2 teaspoons of the fresh dill weed or 3/4 teaspoon of the dried dill weed, salt, and pepper.

2. Cover and cook on high heat setting for 5 to 6 hours or on low heat setting for 10 to 12 hours, until meat is tender. Transfer roast to a serving platter, reserving juices; cover roast and keep warm. Pour cooking juices into a glass measuring cup; skim off fat. Measure 1 cup of the reserved juices.

3. For sauce, in a small saucepan stir together yogurt and flour until well combined. Stir in the 1 cup reserved cooking juices and remaining dill weed. Cook and stir until thickened and bubbly. Cook and stir 1 minute more. Serve meat with sauce and noodles. Makes 6 to 8 servings.
Nutrition Facts Per Serving:

* Servings: 6 to 8 servings
* Calories 373
* Total Fat (g) 12
* Saturated Fat (g) 4
* Cholesterol (mg) 136
* Sodium (mg) 443
* Carbohydrate (g) 22