Bison Recipe of the Week - Grilled Bison Sirloin Steak, Portobello and Green Bean Salad

Grilled Bison Sirloin Steak, Portobello and Green Bean Salad



Healthy and light Bison recipe!

Makes 4 servings, serving size: 3 cups

Ingredients:

    * 1/4 cup Extra Virgin Olive Oil
    * 1/3 cup Balsamic Vinegar
    * 2 tablespoons Orange Juice
    * 1 tablespoon minced Garlic
    * 1/2 teaspoon Chili Flakes
    * 1/2 teaspoon Sea Salt
    * 1/2 teaspoon Ground Smoked Cumin
    * 1/2 teaspoon fresh Ground Black Pepper
    * 1 1/4 pound Bison Sirloin, trimmed of all visible fat
    * 4 large Portobello Mushroom Caps (about 3/4 to 1 pound), wiped clean with a paper towel

    * 1 tablespoon water
    * 2 teaspoons Dijon mustard
    * 3/4 pound Green Beans, trimmed
    * 1 (5-ounce) bag Baby Spinach Leaves (5 cups baby spinach, lightly packed)
    * 4 vine-ripened Tomatoes (1 pound), each sliced into 8 wedges
    * 1/4 small Red Onion, thinly sliced
    * Make marinade:

Directions

Combine 2 tablespoons olive oil, 3 tablespoons balsamic vinegar, orange juice, 2 teaspoons minced garlic, chili flakes, and 1/4 teaspoon each cumin, salt and pepper in a bowl and whisk. Place steak and mushrooms in a glass baking dish or sealable plastic bag and pour marinade on top. Marinate in the refrigerator for at least 1 or up to 4 hours.


Make dressing:
Combine remaining 2 tablespoons olive oil, 3 tablespoons vinegar, 1 teaspoon minced garlic, water, mustard, and remaining 1/4 teaspoon each cumin,salt and pepper. Whisk until incorporated.Place green beans in a steamer basket over a few inches of boiling water and steam until tender-crisp, about 3 minutes. Allow to cool in the refrigerator, or to cool quickly, drain and plunge in a bowl of ice water for 2 minutes. Drain and reserve.

Spray a grill or grill pan with nonstick cooking spray and heat over medium-high heat. Remove steak and mushrooms from marinade, and discard marinade. Grill steak until medium-rare and mushrooms until cooked through but still juicy, about 4 to 5 minutes per side for both steak and mushrooms. Remove to a cutting board and let rest about 10 minutes. Cut steak across the grain into 1/4-inch slices; cut mushrooms into 1/4-inch slices.To assemble salad, toss steak slices, mushroom slices, spinach leaves, tomatoes, green beans and onions with dressing. Divide among 4 plates.Note for Nutrition Analysis: 1/2 the marinade remains after marinating so subtract 1 TBS olive oil, 1 1/2 TBS Balsamic, 1 TBS orange juice and 1 teaspoon garlic from analysis. *When grilling Bison watch it carefully as it will get done quicker than Beef.

Top 25 Diabetic Snacks

Another interesting article from  http://www.diabeticlivingonline.com This one on everyone's favorite Snacks! I'll be showing one of the top rated ones each day.So if your going to snack make it one of these. Hope you find it interesting.

Top 25 Diabetic Snacks

by Marsha McCulloch, R.D., L.D., and Laura Marzen, R.D., L.D.
Stomach grumbling or blood glucose a bit low? Reach for one of our top 25 consumer-tasted and dietitian-approved snacks. Diabetic Living's dietitians scoured the supermarkets to find the most nutritious packaged snacks, and a panel of taste-testers (including people with diabetes) ranked the treats. From chips and dip to cookies and popcorn, see which snacks were awarded the Diabetic Living What to Eat Seal of Approval.

How These Snacks Made the List

Selecting smart between-meal munchies is simple if you're satisfied with a basic banana or apple. But sometimes our taste buds scream for something a little more fun and flavorful.

How we chose the best snacks:
1. Diabetic Living's dietitians scoured the supermarkets to find the most nutritious packaged snacks in 25 different categories.
2. In a rigorous taste test, an average of 50 people, including people with diabetes, sampled each snack (with the brand concealed), picking the best among three choices in each category.
3. Based on their ratings, we've awarded the top 25 snacks the Diabetic Living What to Eat Seal of Approval.

Read on to see all the winners and honorable mentions. At the end, get a FREE two-page guide featuring the winners that you can print at home!



Best Vegetable Snack

Winner: Disney Garden Carrots For Your Lunchbox with Ranch Dip (disneygarden.com)

Why it won: Carrots and ranch dip will never go out of style, and with the help of these pre-portioned bags of carrots and cups of dip, it's easier than ever to eat your vegetables. Plus, each snack provides 90 percent of your daily vitamin A needs to promote healthy eyes.

Taste-tester's quote: "You can't go wrong with this classic crunchy and creamy option."

Nutrition facts per 1 package carrots with 1 container dip:

    * 45 cal.
    * 8 g carb.
    * 1.5 g total fat (0 g sat. fat)
    * 4 g pro.
    * 135 mg sodium
    * 2 g fiber

Honorable mention:

    * Grape tomatoes (fresh)
    * Just Veggies, The Original Veggie Blend

http://www.diabeticlivingonline.com/food-to-eat/nutrition/top-diabetic-snacks/?page=1

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.

#19 Tomatoes

The tomato is an excellent source of vitamin C and potassium and is rich in lycopene, a powerful antioxidant that is easier for your body to absorb from cooked and processed tomatoes, such as tomato juice, than from fresh, whole tomatoes. According to Healing Gourmet: Eat to Beat Diabetes (McGraw-Hill, 2006), adding a little bit of oil while sauteing or cooking tomatoes can help aid in lycopene absorption.

Studies suggest lycopene-rich tomato products may help protect against certain types of cancer, including prostate cancer, and may offer cardiovascular and anti-inflammatory protection.

Check the Nutrition Facts food labels on packaged and canned tomato products to find those with the least sodium and sugar. Also, make sure you choose tomato sauce. The American Diabetes Association points out that tomato sauce is different than pasta or spaghetti sauces, which are categorized under starchy vegetables.

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/

Broiled Tilapia with…..

Dinner Tonight: Broiled Tilapia with Mustard Chive Sauce and Carrot & Yam Puree along with Harvest Grain Loaf Bread.

Fresh from the Food Network web site and courtesy of  Giada De Laurentis! This turned out too good. I seen this on Food Network the other morning and had to try it. I’m not big on broiling but I might be after this, the Tilapia turned out fantastic. The Mustard Chive Sauce is perfect and would be for any fish. The Carrot &Yam Puree is a great side dish for any meal! I have both recipes that I will pass along. Enjoy these!

Carrot and Yam Puree
Serves:
4 to 6 servings

Ingredients
* 2 Tablespoons Extra-Virgin Olive Oil
* 1 large Onion, diced
* 3 cloves Garlic, minced
* 2 pounds Carrots, peeled and thinly sliced
* 2 pounds Yams, ends trimmed, peeled and cut into 3/4-inch pieces
* 1 teaspoon Kosher Salt, plus extra for seasoning
* 1/2 teaspoon freshly Ground Black Pepper, plus extra for seasoning
* 4 cups Low-Sodium Chicken Broth
* 1/2 cup Water

Directions

In a saucepan or Dutch oven, heat the oil over medium-high heat. Add the onion and cook until tender, about 5 minutes. Add the garlic and cook for 1 minute until aromatic. Add the carrots, yams, 1 teaspoon salt, and 1/2 teaspoon pepper. Cook for 5 minutes until slightly softened. Add the stock and water and bring to a boil. Reduce the heat and simmer until the carrots are tender, about 25 minutes. Using a ladle, remove 2 cups of the cooking liquid and reserve. Using an immersion blender, puree the mixture until slightly chunky, adding the reserved cooking liquid, 1/4 cup at a time, if needed. Season with salt and pepper, to taste.

Cook’s Note: The carrot mixture can also be drained in a colander and working in batches, blended in a food processor or blender.

Broiled Tilapia with Mustard-Chive Sauce

Ingredients
* Vegetable oil cooking spray
* 4 (5 to 6-ounce) Tilapia fillets
* Extra-Virgin Olive Oil, for drizzling
* Kosher Salt and freshly Ground Black Pepper


Sauce:
* 1/4 cup plain, full-fat Greek yogurt
* 2 teaspoons agave Nectar or Honey
* 1 teaspoon Dijon mustard
* 1/4 cup Lemon Juice (from 1 large lemon)
* 2 tablespoons chopped fresh Chives
* Kosher Salt and freshly Ground Black Pepper

Directions

For the fish: Preheat a broiler. Spray a small baking sheet or glass baking dish with vegetable oil cooking spray. Set aside.
Drizzle the Tilapia fillets on both sides with olive oil and season with salt and pepper. Arrange the fillets in a single layer on the prepared baking sheet and broil until cooked through and the flesh flakes easily with a fork, about 6 to 8 minutes. Set aside to cool slightly.
For the sauce: In a small bowl, mix together the yogurt, agave nectar, and mustard until smooth. Whisk in the lemon juice and chives. Season with salt and pepper, to taste.
Transfer the Tilapia to a serving platter and drizzle with the sauce.

Fresh Vegetable Omelet

Another great one from Taste of Home web site.
Healthy and simply delicious, this light and fluffy omelet is chock-full of fresh garden veggies, flavor and cheese.

  * 2 Servings
    * Prep: 30 min. Bake: 10 min.

Ingredients

    * 4 egg whites
    * 1/4 cup water
    * 1/4 teaspoon cream of tartar
    * 2 eggs
    * 1/4 teaspoon salt
    * 1 teaspoon butter
    * 1 medium tomato, chopped
    * 1 small zucchini, chopped
    * 1 small onion, chopped
    * 1/4 cup chopped green pepper
    * 1/2 teaspoon Italian seasoning
    * 1/3 cup shredded reduced-fat cheddar cheese

Directions

    * In a small bowl, beat the egg whites, water and cream of tartar until stiff peaks form. In a large bowl, beat eggs and salt until thick and lemon-colored, about 5 minutes. Fold in the whites.
    * In a 10-in. ovenproof skillet coated with cooking spray, melt butter. Pour egg mixture into skillet. Cook for 5 minutes over medium heat or until puffed and lightly browned on the bottom. Bake, uncovered, at 350° for 10-12 minutes or until a knife inserted 2 in. from edge comes out clean.
    * Meanwhile, in a large skillet, saute the tomato, zucchini, onion, green pepper and Italian seasoning until tender. Carefully run a knife around edge of ovenproof skillet to loosen. With a knife, score center of omelet. Place vegetables on one side and sprinkle with cheese; fold other side over filling. Slide onto a serving plate; cut in half. Yield: 2 servings.


Nutrition Facts: 1/2 omelet equals 222 calories, 11 g fat (5 g saturated fat), 231 mg cholesterol, 617 mg sodium, 12 g carbohydrate, 3 g fiber, 20 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1/2 fat.

Fresh Vegetable Omelet
http://www.tasteofhome.com/recipes/Fresh-Vegetable-Omelet

Green Beans with Almonds

 Thought I would add all the sides to that Turkey Dinner! From
the Diabetic Recipes web site.
Green Beans with Almonds
(makes 8 servings)
3     pounds (1.4 kg) fresh green beans, stem ends removed
1/2     teaspoon (2.5 ml) butter-flavored buds or butter-flavored cooking spray
1/8     teaspoon (0.6 ml) garlic powder
1 1/2     teaspoons (7.5 ml) crushed dried thyme
2     tablespoons (30 ml) slivered almonds, toasted

   1. Cook beans in a large pot of boiling water to cover. Reduce heat and simmer until crisp tender, 3 to 4 minutes. Drain.
   2. Toss with butter-flavored buds, garlic powder, and thyme. Serve hot, garnished with toasted almonds.

Per serving:     64 calories (13% calories from fat), 4 g protein, 1 g total fat (0.1 g saturated fat), 13 g carbohydrate, 6 g dietary fiber, 0 cholesterol, 12 md sodium
Exchanges:     2 1/2 vegetable

tip: to toast the almonds, spread them in a single layer on a baking sheet and toast in a 350°F (180° C) oven until fragrant and brown, 3 to 5 minutes. Shake the pan once or twice so that they toast evenly. Check after 3 minutes. Once they begin to color, they will brown very quickly. Do not allow them to burn.