Diabetic Friendly - Chicken Nuggets and Butternut Squash Oven Fries

I'm passing along a couple of Diabetic Friendly recipes, Chicken Nuggets and Butternut Squash Oven Fries, from the Diabetes Self - Management website. Besides having this helpful website they also have a magazine  of the same name, Diabetes Self - Management. Both are stocked with great Diabetes tips and delicious and healthy recipes. Check it out soon! Enjoy the recipes, you can find the full recipe by clicking the link below each recipe.    http://www.diabetesselfmanagement.com/



Chicken Nuggets with Barbecue Dipping Sauce

Ingredients
1 pound boneless skinless chicken breasts
1/4 cup all-purpose flour
1/4 teaspoon salt
Dash black pepper
2 cups crushed reduced-fat baked cheese crackers
1 teaspoon dried oregano
1 egg white
1 tablespoon water
3 tablespoons barbecue sauce
2 tablespoons no-sugar-added peach or apricot fruit spread
Directions...........

http://www.diabetesselfmanagement.com/?s=Chicken+Nuggets+with+Barbecue+Dipping+Sauce



Butternut Squash Oven Fries
Ingredients
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon ground red pepper
1 butternut squash (about 2 1/2 pounds), peeled, seeded and cut into 2-inch thin slices
2 teaspoons vegetable oil
Directions.....

http://www.diabetesselfmanagement.com/?s=Butternut+Squash+Oven+Fries

Diabetic Dish of the Week - Apple and Squash Bake

This week's Diabetic Dish of the Week is Apple and Squash Bake. A perfect side for Thanksgiving Dinner, especially for those with Diabetes. It's off one of my favorite recipe sites, CooksRecipes.      http://www.cooksrecipes.com/diabetic-recipes/diabetic-sidedish-recipes.html 


Apple and Squash Bake

This is a recipe that combines all the best flavors of fall. Great for a Thanksgiving dinner instead of candied yams.

Recipe Ingredients:

1/3 cup Splenda® Granulated No Calorie Sweetener

1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
½ teaspoon ground mace
2 pounds butternut squash, peeled, seeded, and cut into 1/2-inch slices
2 large apples, cored and cut into 1/2-inch slices

Cooking Directions:

Preheat oven to 350°F (175°C).
In a medium bowl, stir together Splenda® Granulated Sweetener, molasses, butter, flour, salt, and mace.
Arrange squash in a lightly greased 13x9x2-inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.
Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Makes 8 (3/4 cup) servings.

Nutritional Information Per Serving (3/4 cup): Calories 120 | Calories from Fat 30 | Fat 3.5g (sat 2.0g) | Cholesterol 10mg | Sodium 340mg | Carbohydrates 24g | Fiber 4g | Sugars 9g | Protein 2g.

http://www.cooksrecipes.com/diabetic/apple_and_squash_bake_recipe.html

10 Foods You Should Eat This Fall

From the Diabetic Living Online website it's 10 Foods You Should Eat This Fall. Recipes and tips on eating healthier this Fall. You can all your Diabrtic Friendly recipes on the Diabetic Living Online website.    http://www.diabeticlivingonline.com/


10 Foods You Should Eat This Fall
As the seasons change, include these power foods for diabetes in your diet to keep your health on the top of your to-do list without sacrificing flavor.


Boost Your Health

Eating for the season gives you tantalizing options that are as nutritious as they are delicious. From fennel to pork, and cranberries to cauliflower, you'll learn why these foods pack such a superfood punch, plus we include delicious recipes that showcase their fall flavors.


Apples

The crisp, white-flesh fruits with red, yellow, or green skin have a sweet or tart flavor depending on the variety. Golden Delicious and Red Delicious apples are mild and sweet, while Pippins and Granny Smith apples are crisp and tart. Tart apples are often preferred for cooked desserts, such as cobblers and pies, while Delicious apples and other sweeter varieties, such as Braeburn and Fuji apples, are most often eaten raw.......


Winter Squash

Butternut, acorn, Hubbard, and pumpkin are among the several varieties of winter squash -- a natural accompaniment to fall cuisine that can be enjoyed in many ways besides pie! The rich flavor, high nutrient content, long shelf life, and versatility make winter squash one of the best buys of the season whether fresh or canned.....


* Click the link below to get all the 10 Foods You Should Eat This Fall

http://www.diabeticlivingonline.com/food-to-eat/nutrition/10-foods-you-should-eat-fall

Diabetic Dish of the Week - Three - B Muffins (Buckwheat, Blueberry, and Butternut)

We have Muffins for this week's Diabetic Dish of the Week - Three - B Muffins  (Buckwheat, Blueberry, and Butternut).

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

Prep: 20 minutes
Bake: 15 minutes
Oven: 400 degrees
Makes: 12 Muffins

Ingredients

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

 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 Per Recipe: 12
PER SERVING: 137 cal., 4 g total fat (1 g sat. fat), 36 mg chol., 217 mg sodium, 23 g carb. 2 g fiber, 4 g pro.

Favorite Italian Recipes

From the Diabetic Living On Line website it's Favorite Italian Recipes. Diabetic Friendly Italian Recipes. From Pizza to desserts, Enjoy!    http://www.diabeticlivingonline.com/




Favorite Italian Recipes

These Italian recipes have been made especially for people with diabetes, so they're carb-friendly but still full of flavor. From homemade pizzas and classic pasta recipes to decadent desserts, healthy Italian food never tasted so good.


Classic Marinara Meatballs

Our low-calorie remake of this Italian favorite fits deliciously into a diabetes meal plan. Offer any of our suggested variations with spaghetti squash for a satisfying low-carb meal.....


Chicken Alfredo

Creamy Alfredo is lightened up with low-fat dairy, whole grain pasta, and the lean protein of chicken. Pair with a crisp green salad for a guilt-free indulgence the whole family will love.....


Almond Cannoli with Lemon-Basil Ricotta Cream Filling

When the occasion calls for an extraordinary dessert, make this decadent cannoli. Weighing in with just 18 grams of carb per serving, the unique combination of almond, lemon, and basil will delight all of the guests around your table......


Caprese Stuffed Cherry Tomatoes

This update on Caprese salad will be a hit at any gathering. Perfect for potlucks or cocktail parties, the low-carb appetizers can be made ahead of time, freeing you up to focus on other dishes......


* Click the link below to get all the Favorite Italian Recipes

http://www.diabeticlivingonline.com/diabetic-recipes/italian/favorite-italian-recipes

Low-Carb Vegetarian Recipes

Here's some Low-Carb Vegetarian Recipes, all from the Diabetic Living On Line website. The link to all is at the bottom of the post, Enjoy!

Low-Carb Vegetarian Recipes
Sometimes it seems like meeting a list of dietary requirements is an impossible task. Not so! Our selection of delicious vegetarian low-carb recipes will keep your diabetes on track and your taste buds happy from breakfast to dessert.





Southwestern Breakfast Tostadas
Carb Count: 24 grams per serving

Perfect for a brunch or a lazy weekend morning, these diabetes-friendly tostadas are packed with protein and fiber. They’re so flavorful, you might decide to whip them up for dinner as well!.....





Spinach Alfredo Lasagna
Carb Count: 24 grams per serving

Low-carb vegetarian lasagna may sound too good to be true, but here it is! We’ve lightened up the creamy sauce and added spinach, carrots, and mushrooms for color and nutrients. Pair with a crisp green salad for a complete and delicious dinner the whole family will love!....





Layered Asian Salad
Carb Count: 7 grams per serving

Whether you’re heading to a potluck or just want an exceptional brown-bag option for a weekday lunch, our layered salad is easy to make ahead and enjoy later.  Unbelievably low in calories, fat, and carbs, this dish is a colorful addition to every healthy eating plan.....





http://www.diabeticlivingonline.com/diabetic-recipes/vegetarian/low-carb-vegetarian-recipes?sssdmh=dm17.727664&esrc=nwdlo031814

Baked Stuffed Apples (Diabetic-friendly)

Thank you to Dara and Sinn for passing this one along to me to share. It's a diabetic-friendly recipe with baked apples stuffed with chopped dates.



Baked Stuffed Apples


Ingredients:

4 small baking apples
1 teaspoon butter or margarine
2 tablespoons Equal Spoonful
1/3 teaspoon ground cinnamon
1/3 teaspoon ground nutmeg
1/2 teaspoon lemon juice
2 tablespoons finely chopped dates
* Chopped Walnuts, optional

Directions:

Remove apple cores, leaving 1/2-inch at bottom of each apple. Prick skins with fork; set aside.
In a small shallow microwaveable casserole, melt margarine. Stir in Equal, cinnamon, nutmeg, lemon juice and dates. Spoon date mixture into apple centers; place apples in casserole.
Microwave, covered, at High (100%) for 4 to 6 minutes or until apples are tender. Let stand a few minutes and spoon liquid back into apples before serving.
Makes 4 servings.

Pumpkin Pudding

There's always room for Pudding. Especially when its Diabetic Friendly! From the Diabetic Gourmet web site which is stocked full of healthy and Diabetic Friendly recipes and ideas, the link is at the bottom of the page. Enjoy and Happy Halloween!



Pumpkin Pudding

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

Ingredients

1 (16 oz.) can pumpkin
2 cup skim milk
2 eggs
1 tsp. cinnamon
Dash of salt
1 tsp. vanilla
4 to 5 packets of sugar substitute, or to taste

Directions

Preheat oven to 425F.
Blend all ingredients.
Spoon into a casserole bowl
Bake at 425F for 15 minutes.
Lower heat to 350F and bake another 40 minutes
Garnish with chopped walnuts, if desired.


Nutritional Information Per Serving
Calories: 125 ; Protein: 8 g ; Fat: 3 g ; Sodium: 140 mg;
Cholesterol: 96 mg ; Dietary Fiber: 3.5 g ; Carbohydrates: 16 g


http://diabeticgourmet.com/recipes/Holidays_and_Special_Occasions/Halloween/

Sweet Potato Pie

This week's pass along Diabetic Friendly Recipe is from Beth and Conrad, thanks to both of you! If you would have any Diabetic Friendly recipes or Low Calorie recipes you would like to share just email them to me and I'll pass them along for you.



Sweet Potato Pie

Ingredients:

Pastry for single-crust 9-inch pie
2 cups cooked, mashed sweet potatoes (about 2 pounds)
2 large eggs, lightly beaten
1 cup Equal Spoonful
1 tablespoon all-purpose flour
1 teaspoon lemon juice
1 teaspoon grated lemon zest
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon sea salt
1 (12-ounce) can evaporated fat-free milk
Light whipped topping


Directions:

Roll pastry on floured surface into a circle 1-inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal®, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.
Bake in preheated 400°F (205°C) oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.
Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.
Makes 8 servings.

* May substitute 24 packets Equal sweetener

Nutrition Information Per Serving: calories 197, protein 7 g, carbohydrate 28 g, fat 6 g, cholesterol 58 mg, sodium 316 mg.

Simple Applesauce

Apple Sauce with a hint of Cinnamon and Nut Meg, and real easy to prepare! Plus it's another Diabetic Friendly recipe!



Simple Applesauce

Ingredients:

3 pounds Apples - peeled, cored and chopped
3 cups Water
1/4 cup Splenda No Calorie Sweetener, Granulated
1 tablespoon Lemon Juice
1/4 teaspoon Ground Nut Meg
1 teaspoon Ground Cinnamon


Directions:

Place apples in a large saucepan and just barely cover with water. Simmer over medium-low heat until apples are tender, 15 to 20 minutes.
Run cooked apples through a food mill or blender. Stir in the SPLENDA® Granulated Sweetener, lemon juice, cinnamon, nut meg. Cook over medium heat for about 3 to 5 minutes.
Makes 8 servings.

Nutrition Info Per Serving (1/8 of recipe): Calories 100 | Calories from Fat 5 | Fat 0.5g (sat 0g) | Cholesterol 0mg | Sodium 5mg | Carbohydrates 27g | Fiber 5g | Sugars 21g | Protein 0g

Dijon Chicken Cutlets

Thank you for passing this along Aimee! Diabetic friendly - Dijon Chicken Cutlets



Dijon Chicken Cutlets


Ingredients


4 skinless, boneless chicken breast halves
1 tablespoon butter
1 tablespoon extra virgin olive oil
2 garlic cloves, finely minced
1/2 cup dry white wine
1/4 cup water
2 tablespoons Dijon-style mustard
1/2 teaspoon roasted ground cumin
1/2 teaspoon dried dill
1/4 teaspoon coarsely ground pepper
1/3 cups chopped fresh parsley


Directions

Place chicken breasts between sheets of plastic wrap or waxed paper, and pound with a kitchen mallet or rolling pin until they are evenly about 1/4-inch thick.
Heat butter and oil over medium-high heat in a large skillet; brown chicken pieces about 3 minutes on each side. Transfer chicken to a platter; keep warm and set aside.
Saute garlic for 15 seconds in skillet drippings; add the wine, water, mustard, dill weed, salt and pepper. Bring to a boil and reduce volume by 1/2, stirring up the browned bits at the bottom of the skillet.
Pour sauce over chicken cutlets. Sprinkle with parsley and serve.
Makes 4 servings.

Nutrition information per serving: Calories 223, fat 9 g, cholesterol 2 mg, sodium 235 mg, Protein 27 g.

Sweet Potato Bisque

A Diabetic Friendly Comfort Food, Sweet Potato Bisque! Thank you Angie for passing this along.





Sweet Potato Bisque


Ingredients:

1 tablespoon extra virgin olive oil
3 slices turkey bacon, diced
1/2 cup diced onion
1/2 cup diced carrots
1/2 cup diced celery
4 cloves garlic, peeled and minced
1/2 cup fresh orange juice
2 medium sweet potatoes, peeled and diced
4 new potatoes, peeled and diced
6 cups flavorful chicken or vegetable stock, low sodium
1 tablespoon Splenda Sugar Blend
1/2 teaspoon cayenne pepper
1 pinch sea salt and freshly ground black pepper

Directions:

Heat the olive oil in a large pan over medium-high heat; add bacon.
Cook for about 2 minutes to render the fat.
Add onion, carrot, celery, and garlic, and saute for 5 to 7 minutes, stirring frequently. Then add the orange juice and reduce to thick syrup.
Add the potatoes and stock and bring to a boil.
Reduce heat and simmer for about 30 minutes, or until the potatoes are tender.
Add Splenda Sugar Blend for Baking and cayenne.
Ladle mixture into a blender and pure thoroughly in batches; strain and season with salt and pepper. If the soup is too thick, thin with a little chicken or vegetable stock.
Serve warm.
Makes 8 servings.

Nutrition Info Per Serving (1/8 of recipe): Calories 180 | Calories from Fat 45 | Fat 5.0g (sat 1.0g) | Cholesterol 0mg | Sodium 860mg | Carbohydrates 29g | Fiber 3g | Sugars 8g | Protein 5g

Spicy Party Mix

Spicy Party Mix


Ingredients:

13 cups freshly popped popcorn
2 egg whites, Egg Beater's Egg Whites (1/2 cup)
1 1/2 teaspoons Worcestershire sauce
1/2 cup Splenda No Calorie Sweetener, Granular
2 tablespoons sweet Hungarian paprika
1 1/2 teaspoons cayenne pepper (less if you don't like spicy heat)
3/4 teaspoon sea salt
1 1/2 cups dry roasted salted peanuts
1 1/2 cups whole almonds, toasted
1 cup pecan halves, toasted
2 1/2 cups low fat mini pretzels


Directions:

Preheat oven to 325°F (160°C). Spray two 11-x13-inch jellyroll pans with cooking spray and set aside.
Pop popcorn and set aside.
Blend egg white, Worcestershire sauce, SPLENDA® Granular, paprika, cayenne and salt in a small mixing bowl.
Toss peanuts, almonds, pecans and pretzels together in a large mixing bowl. Add egg white mixture and stir until thoroughly coated. Add popcorn and toss until thoroughly coated.
Place on prepared baking pans. Bake for 20 to 25 minutes or until mix begins to get crispy. Remove mix from oven and pour onto parchment or waxed paper to cool. Cool to room temperature before serving.
Note: Store mix in an airtight container

Nutritional Information Per Serving: Serving Size 2/3 cup; Total Calories 150; Calories from Fat 100; Total Fat 11g; Saturated Fat 1g; Cholesterol 0mg; Sodium 130mg; Total Carbohydrate 11g; Dietary Fiber 2g; Sugars 1g; Protein 5g

Top 20 Power Foods for Diabetes

I had been showing  articles from Diabetic Living On Line on 15 Foods that were bad for Diabetes and now I'll be showing articles on the Top 20 Power Foods for Diabetes and some healthy recipes along with it. All from: http://www.diabeticlivingonline.com/

By Lori Brookhart-Schervish; Contributing writer Marsha McCulloch, RD; Reviewed by Connie Crawley, RD, LD, 2009

Including these extra-healthy power foods in your diet will help you meet your nutritional needs as well as lower your risk of diabetes complications such as heart disease. Of course, the foods on this list shouldn't be the only foods you eat, but incorporating some or all into your diabetes meal plan will help improve your overall health.

Are These Power Foods in Your Diet?

If you already follow a healthful meal plan filled with whole grains, fresh fruits and veggies, and lean protein, congratulations! You're on your way to a long, healthy life and are taking a major step in controlling your weight and blood glucose levels. Plus, you're probably already eating a bunch of the foods on this list.

For those who are taking the baby-steps approach to eating better, this list is even more helpful. Not only are these power foods high in fiber, antioxidants, and vitamins and minerals, they're also familiar and easy to find. That means you don't have to hunt down any exotic ingredients or shop at specialty grocery stores to find foods that will help you get on track with a healthful meal plan.

#2 Blueberries

Enjoy the benefits of blueberries on their own or in a variety of foods, including smoothies and pancakes. Blueberries provide dietary fiber, vitamin C, and flavonoids, a type of phytonutrient that offers antioxidant protection, such as boosting your immune system and fighting inflammation. Flavonoids may also help decrease the LDL (bad cholesterol)-oxidation process that can lead to arterial plaque, according to the Cleveland Clinic.

Blueberries get their dark blue color from anthocyanins, another disease-fighting antioxidant that may benefit heart health. Blueberries have also been studied for their potential to protect and improve vision.

One serving is 3/4 cup and has 15 grams of carbs. You can enjoy fresh, in-season blueberries May through October or buy the frozen varieties year-round.

Blueberry Buckwheat Pancakes
Buckwheat contains a phytochemical that might have a beneficial effect on blood glucose levels.
SERVINGS: 6 (2-pancake) servings
CARB GRAMS PER SERVING: 22

1/2     cup buckwheat flour
1/2     cup whole wheat flour
1     tablespoon sugar
1/2     teaspoon baking powder
1/4     teaspoon baking soda
1/4     teaspoon salt
1/4     cup refrigerated or frozen egg product, thawed, or 1 egg, slightly beaten
1-1/4     cups buttermilk or sour milk
1     tablespoon cooking oil
1/4     teaspoon vanilla
3/4     cup fresh or frozen blueberries, thawed

1. In a medium bowl, stir together buckwheat flour, whole wheat flour, sugar, baking powder, baking soda, and salt. Make a well in center of flour mixture; set aside.

2. In a small bowl, beat egg slightly; stir in buttermilk, oil, and vanilla. Add buttermilk mixture all at once to flour mixture. Stir just until combined but still slightly lumpy. Stir in blueberries.

3. Heat a lightly greased griddle or heavy skillet over medium heat until a few drops of water sprinkled onto griddle dance across the surface. For each pancake, pour a scant 1/4 cup batter onto hot griddle. Spread the batter into a circle that's about 4 inches in diameter.

4. Cook over medium heat until pancakes are brown, turning to cook second sides when pancake surfaces are bubbly and edges are slightly dry (1 to 2 minutes per side). Serve immediately or keep warm. Makes 6 (2-pancake) servings.

Nutrition Facts Per Serving:

    * Servings: 6 (2-pancake) servings
    * Calories132
    * Total Fat (g)3
    * Saturated Fat (g)1
    * Cholesterol (mg)2
    * Sodium (mg)244
    * Carbohydrate (g)22
    * Fiber (g)3
    * Protein (g)6
      Diabetic Exchanges
    * Starch (d.e.)1
    * Other Carbohydrates (d.e.).5
    * Fat (d.e.).5

http://www.diabeticlivingonline.com/

New Product Review - The Delitefuls Seafood Meals

The Delitefuls Seafood Meals are sold in packages of two single serving meals. Each meal is under 250 calories, and all meals are 100% Natural and contain NO preservatives. Their patented Smart Pouch technology allows the food to be baked rather than steamed in your microwave in 6 minutes or less, depending on the contents. I had the Swai Caribbean BBQ and look forward to trying the other four kinds.

They are currently only available at Walmart and are priced at $5.48 per package. Not a bad price!

Delitefuls come in five flavors: Cod Mediterranean Medley, Tilapia Mango Tango, Salmon Florentine Alfredo, Shrimp Bowtie Scampi, and Swai Caribbean BBQ.

Official descriptions of the entrees are as follows:

    SHRIMP Bowtie Scampi: This entree combines All Natural tender Shrimp (#1 seafood choice in USA) in a low fat scampi sauce – Delicate yet creamy blend of heart healthy olive oil, garlic and hints of butter, lemon, and zesty Italian herbs reminiscent of old Italy – perfectly paired with Whole wheat bowtie pasta, broccoli florets and red & yellow peppers.

    SALMON Florentine Alfredo: This entree combines an All Natural Wild Salmon portion (Pink, Flaky Meat and high in Omega-3) in a very light, mild lemon citrus sauce made with extra virgin olive oil, Parmesan cheese, garlic and onion with hints of butter and cream — paired with whole wheat rotini pasta, green peas, crisp red peppers, and spinach. The flavor profile is mild and fresh.

    SWAI Caribbean BBQ: This entree combines an All Natural Swai portion (very mild, light & flaky whitefish) in a sweet and spicy mustard BBQ sauce (with hints of Apple Cider, cinnamon and bay) along with roasted potatoes, sweet yellow corn, and juicy pineapple chunks. The flavor profile is fuller, sweet & spicy with a surprising Caribbean twist.

    TILAPIA Tango Mango: This entree combines an All Natural Tilapia portion (very mild, light & flaky whitefish) in a sweet and tangy mango sauce (made wth chunks of ripened mango, green onion, cilantro with hints of red pepper & garlic) along with white rice, red pepper, sugar snap peas and crisp edamame beans. The flavor profile is tangy, fresh with a hint of spice.

    COD Mediterranean Medley: This entree combines an All Natural Cod portion (mild, flaky, whitefish staple) in a Mediterranean sauce (rich, wholesome zesty sauce made with crushed tomatoes, extra virgin olive oil, white onion, Italian olives, fresh herbs and paprika seasoning to bring out the fullest flavor) with whole wheat fettuccine, yellow peppers, green beans, zucchini, and capers.

Each entree has between 160 and 250 calories, and Delitefuls are made with no preservatives.

Bison Sirloin Steak w/ Sauteed Mushrooms, Baked Potato, ...

Today's Menu: Bison Sirloin Steak w/ Sauteed Mushrooms, Baked Potato, and Hearth Grain Bread

For dinner tonight I had my favorite Steak, Bison Sirloin Steak. Seasoned with McCormick Grinder Steakhouse Seasoning and pan fried in Extra Virgin Olive Oil about 4 minutes a side, makes a nice medium rare. Covered with sauteed Mushrooms and sides of a Baked Potato with Salt and Pepper. Also had Kroger Bakery Hearth Grain Bread. Dessert later a Eggo Whole Grain Waffle topped with Mango and Pineapple Salsa. I posted this Salsa recipe a while back and have grown to really love it, keep some on hand all the time now. Perfect with the Waffle!

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.

#14 Frozen Pizza

Pizza ranks high among favorite foods in the United States. It's delicious, convenient, and you can eat it with your hands, plus it's an icon of football games, birthday parties, and movie nights. The downside is that many commercially made pizzas are full of calories that can blow a meal plan in one slice.

Frozen pizza is convenient, but many varieties are high in calories, sodium, carbs, and fat. Here is the nutrition information for one slice of these popular frozen pizzas:

California Pizza Kitchen Four Cheese Pizza*
330 calories
8 g saturated fat
690 mg sodium
31 g carbohydrate

DiGiorno Four Cheese Pizza*
310 calories
5 g saturated fat
830 mg sodium
40 g carbohydrate

*Nutrition information from companies' Web sites

The upside to pizza? It's a fun, simple dish to make at home, where you can control the sodium, fat, carbs, and calories. Buon appetito!

Smoky Tomato Pizza
Smoked Gouda and herbs add a sophisticated flair to this fresh tomato-topped appetizer pizza.
SERVINGS: 16 servings
CARB GRAMS PER SERVING: 16

1     16-ounce loaf frozen whole wheat bread dough, thawed
2     tablespoons cornmeal
1     tablespoon olive oil
1/8     teaspoon crushed red pepper
1     cup shredded reduced-fat mozzarella cheese (4 ounces)
6      plum tomatoes, sliced
1     small red onion, cut into very thin wedges and separated into strips
2     tablespoons snipped fresh basil or oregano
1     tablespoon snipped fresh rosemary
1/2     cup shredded smoked Gouda cheese (2 ounces)

1. On a lightly floured surface divide dough into two portions. Cover; let rest for 10 minutes. Roll each dough portion into a 10- to 12-inch circle. Grease two extra-large baking sheets; sprinkle with cornmeal. Transfer dough circles to baking sheets. Bake in a 450 degree F oven for 5 minutes. Remove baking sheets from oven; place on wire racks to cool.

2. Meanwhile, stir together olive oil and crushed red pepper; brush onto the crusts. Top with mozzarella cheese. Layer with the tomato slices and onion. Sprinkle basil and rosemary over tomatoes. Top with cheese. Bake for 5 to 8 minutes or until mozzarella cheese is melted and pizza crusts are golden brown. Cut each pizza into 8 wedges to serve. Makes 16 servings.

Nutrition Facts Per Serving:

    * Servings: 16 servings
    * Calories135
    * Total Fat (g)5
    * Saturated Fat (g)2
    * Cholesterol (mg)11
    * Sodium (mg)262
    * Carbohydrate (g)16
    * Fiber (g)2
    * Protein (g)8
      Diabetic Exchanges
    * Starch (d.e.)1
    * Vegetables (d.e.).5
    * Lean Meat (d.e.).5
    * Fat (d.e.).5

http://www.diabeticlivingonline.com/food-to-eat/nutrition/foods-to-avoid-with-diabetes/?page=15

Sweet-and-Sour Chicken Drumsticks

From EatingWell.com Which is loaded with great recipes!
Chicken drumsticks stay deliciously moist when grilled-even with the skin removed. Minty sweet-and-sour dipping sauce adds a refreshing twist to "ordinary" grilled chicken. Make it a meal: Serve with brown rice and slices of fresh pineapple.

Ingredients
    * 1/2 teaspoon(s) freshly grated orange zest
    * 1/4 cup(s) orange juice
    * 1/4 cup(s) water
    * 3 tablespoon(s) honey
    * 1 tablespoon(s) cider vinegar, plus 1 teaspoon, divided
    * 1/2 teaspoon(s) salt, divided
    * 1/4 teaspoon(s) ground coriander
    * 1 teaspoon(s) cornstarch
    * 1/4 cup(s) chopped fresh mint
    * 8  chicken drumsticks, (about 2 pounds) skin removed, trimmed
    * 1/4 teaspoon(s) freshly ground pepper

Directions

   1. Preheat grill to medium. (No grill? See Broiler Variation, below.)
   2. To prepare dipping sauce, combine orange zest, orange juice, water, honey, 1 tablespoon vinegar, 1/4 teaspoon salt and coriander in a small saucepan; bring to a boil. Whisk cornstarch and the remaining 1 teaspoon vinegar in a small bowl until smooth. Add to the saucepan and return to a boil, whisking until thickened, 30 seconds to 1 minute. Remove from the heat. Stir in mint.
   3. Sprinkle drumsticks with the remaining 1/4 teaspoon salt and pepper. Oil the grill rack (see Tip). Grill the drumsticks until crispy on all sides and an instant-read thermometer inserted into the thickest part registers 165°F, about 15 minutes total. Serve the drumsticks with the dipping sauce on the side.
   4. Broiler variation: Position oven rack in the upper third of the oven; preheat broiler to high. Prepare sauce (Step 2). Coat a broiler pan with cooking spray. Sprinkle drumsticks with salt and pepper (Step 3), then broil, turning once, until an instant-read thermometer inserted into the thickest part registers 165°F, about 15 minutes total.



Nutritional Information
(per serving)
Calories    255
Total Fat    8g
Saturated Fat    2g
Cholesterol    93mg
Sodium    389mg
Total Carbohydrate    16g
Dietary Fiber    --
Sugars    --
Protein    29g
Calcium    0

http://www.delish.com/recipefinder/sweet-sour-chicken-drumsticks-recipe-7597

Walden Farms Barbeque Sauces - Calorie and Carb Free

Walden Farms Barbeque Sauces - Calorie and Carb Free
Go ahead and enjoy the delicious treat of tangy BBQ sauce and still eat healthy, “The Walden Way.” Switch from sugary BBQ sauce that can easily add hundreds of calories and treat yourself to Walden Farms Calorie Free BBQ Sauces. No calories, fat, carbs, gluten or sugars of any kind. Made with minced tomatoes, apple cider, Dijon mustard, Worchester sauce, cayenne pepper, dozens of freshly ground herbs and spices and the finest imported and domestic aged vinegars. Brush it on to your heart’s content or use it as a marinade. Enjoy all four delicious Walden Farms Calorie Free BBQ Sauces. ( Original, Honey, Thick 'n Spicy, Honey Smoked)

I've tried the Honey BBQ and the Hickory Smoked Sauces. Both are great tasting and what a plus with zero calories and zero carbs!Walden Farms Honey Barbeque Sauce Calorie Free

http://www.waldenfarms.com/products/sauce_bbq.html

Roasted Rotisserie Chicken w/ Glazed Carrots, Green Beans, and...

Today's Menu: Roasted Rotisserie Chicken w/ Glazed Carrots, Green Beans, and Harvest Grain Bread.


A premade dinner tonight where the hardest part was doing the dishes! had a Kroger Roasted Rotisserie Chicken. reheated at 325 degrees for 30 minutes.I tried Walden Farms Calorie Free Honey Barbeque Sauce for the Chicken. Good flavor and ZERO Calorie, Fat, Carbs and Sugar! As sides had Green Giant Glazed Carrots along with Green Giant Green Beans and Sliced Almonds. Also had Kroger Bakery Harvest Grain Bread. Had back to back doctor appointments today and not a lot of time to plan and make dinner. Premade dinner to the rescue! Maybe some Jolly Time 100 Calorie Bag of Pop Corn later tonight.