Flat Iron Steak w/ Green Beans and...

Dinner Tonight: Flat Iron Steak w/ Green Beans and Whole Grain Bread.


I wanted a light meal for tonight, because I have some blood work in the very early in the morning to check the sugar, tris, and Cholesterol and such. I had a 100 Calorie Flat iron Steak that I get from Walmart from time to time. They are great little Steaks at 100 calories and 3 carbs per Steak and come three to a package. I pan fried it in a half a tablespoon of Extra Virgin Olive Oil for 2 1/2 minutes per side and seasoned with McCormick Grinder Steakhouse Seasoning. As sides had Green Beans and Healthy Life Whole Grain Sliced Bread. For a snack/dessert later a 100 Calorie Bag of Jolly Time Popcorn.

Ground Chicken Burger and Swiss Cheese w/ Baked Potato

Dinner Tonight: Ground Chicken Burger w/ BBQ Sauce and Swiss Cheese w/ baked Potato

Had a light and easily made dinner tonight. I had a Ground Chicken Burger fried in Extra Virgin Olive Oil and seasoned with Sea Salt and Pepper. I topped the sandwich with 2% Swiss Cheese and Jack Daniel's Honey Smokehouse BBQ Sauce and served on a healthy Life Sandwich Bun. As a side had a Baked Potato seasoned with Sea Salt and Pepper with I Can't Believe It's Not Butter.

Cuban-Style Swordfish

Ran across this recipe from an email newsletter from diabeticlivingonline. If it tastes as good as it looks and sounds we have winner!With both grilling and broiling options, this fish-and-salsa medley makes a fantastic summer-fresh diabetic meal any time of year.

SERVINGS: 4 servings
CARB GRAMS PER SERVING: 6

Ingredients

1     pound fresh or frozen swordfish steaks, cut 1 inch thick
1     large clove garlic, halved
2     tablespoons lime juice
1/2     teaspoon ground cumin
1/4     teaspoon ground black pepper
1/8     teaspoon salt
     Nonstick cooking spray
1     recipe Fresh Tomato Salsa (see recipe below)


1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut fish into 4 serving-size pieces. Rub fish on both sides with cut sides of garlic. Place fish in a shallow glass dish; drizzle with lime juice. Cover; marinate in the refrigerator for 30 minutes, turning once. Drain fish. In a small bowl, combine cumin, black pepper, and salt; sprinkle onto fish.

2. Coat a cold grill rack with cooking spray. Grill fish on rack of an uncovered grill directly over medium heat for 8 to 12 minutes or until fish flakes easily when tested with a fork, turning once halfway through grilling. Serve swordfish with Fresh Tomato Salsa. Makes 4 servings.

Fresh Tomato Salsa: In a medium bowl, combine 1 cup chopped red and/or yellow tomato; 1/4 cup chopped tomatillo; 1/4 cup chopped avocado; 2 tablespoons snipped fresh cilantro; 1 medium fresh jalapeno chile pepper, seeded and finely chopped;* 1 clove garlic, minced; 1 tablespoon lime juice; 1/8 teaspoon salt; and 1/8 teaspoon ground black pepper. Serve immediately or cover and chill for up to 4 hours.

Broiler Method: Preheat broiler. Place fish on the greased unheated rack of a broiler pan. Broil 4 inches from the heat for 8 to 12 minutes or until fish flakes easily when tested with a fork, turning once halfway through broiling.
Nutrition Facts Per Serving:

    * Servings: 4 servings
    * Calories190
    * Total Fat (g)8
    * Saturated Fat (g)2
    * Cholesterol (mg)43
    * Sodium (mg)254
    * Carbohydrate (g)6
    * Fiber (g)3
    * Protein (g)24
      Diabetic Exchanges
    * Vegetables (d.e.)1
    * Very Lean Meat (d.e.)3
    * Fat (d.e.)1.5

http://www.diabeticlivingonline.com/recipe/seafood/cuban-style-swordfish

Grilled Chicken Breast w/ Baked Potato and...

Dinner Tonight: Grilled Chicken Breast w/ Baked Potato and Cut Green Beans and Shelley Beans.



Fired up the grill again! Had grilled Chicken Breast marinated in BBQ Sauce and seasoned with Sea Salt, Pepper, ground Cumin and Parsley. As sides had Cut Green Beans and Shelley Beans with a Baked Potato. Dessert later of Breyer's Carb Smart Ice Cream w/ fresh Blueberries!

Fruit of the Week - Plum

A plum or gage is a stone fruit tree in the genus Prunus, subgenus Prunus. The subgenus is distinguished from other subgenera (peaches, cherries, bird cherries, etc.) in the shoots having a terminal bud and solitary side buds (not clustered), the flowers in groups of one to five together on short stems, and the fruit having a groove running down one side and a smooth stone (or pit).

Mature plum fruit may have a dusty-white coating that gives them a glaucous appearance and is easily rubbed off. This is an epicuticular wax coating and is known as "wax bloom". Dried plum fruits are called dried plums or prunes, although prunes are a distinct type of plum, and may have pre-dated the fruits now commonly known as plums.
Plum fruit tastes sweet and/or tart; the skin may be particularly tart. It is juicy and can be eaten fresh or used in jam-making or other recipes. Plum juice can be fermented into plum wine; when distilled, this produces a brandy known in Eastern Europe as Slivovitz, Rakia, Ţuică or Pálinka. In central England, a cider-like alcoholic beverage known as plum jerkum is made from plums.

Dried plums (or prunes) are also sweet and juicy and contain several antioxidants. Plums and prunes are known for their laxative effect. This effect has been attributed to various compounds present in the fruits, such as dietary fiber, sorbitol, and isatin. Prunes and prune juice are often used to help regulate the functioning of the digestive system. Dried prune marketers in the United States have, in recent years, begun marketing their product as "dried plums". This is due to "prune" having negative connotations connected with elderly people suffering from constipation.

Diabetic Plum Cobbler and Baked Plums Recipes

Fresh Plum Cobbler

1/2 cup water
5 1/2 teaspoons Equal® for Recipes or 18 packets Equal® sweetener or 3/4 cup Equal® Spoonful™
1 1/2 tablespoons cornstarch
1 teaspoon lemon juice
4 cups sliced pitted plums
1/4 teaspoon ground nutmeg
1/4 teaspoon ground allspice
1 cup all-purpose flour
1 1/2 teaspoons baking powder
1 3/4 teaspoons Equal® for Recipes or 6 packets Equal® sweetener or 1/4 cup Equal® Spoonful™
1/2 teaspoon salt
3 tablespoons cold margarine, cut into pieces
1/2 cup skim milk

   1. Combine water, 5 1/2 teaspoons Equal® for Recipes or 18 packets Equal® sweetener or 3/4 cup Equal® Spoonful™, cornstarch and lemon juice in large saucepan; add plums and heat to boiling.
   2. Boil, stirring constantly, until thickened, about 1 minute. Stir in nutmeg and 1/8 teaspoon allspice. Pour mixture into ungreased 1 1/2 quart casserole.
   3. Combine flour, baking powder, 1 3/4 teaspoons Equal® for Recipes or 6 packets Equal® sweetener 1/4 cup Equal® Spoonful™, salt and 1/4 teaspoon allspice in medium bowl; cut in margarine with pastry blender until mixture resembles coarse crumbs. Stir in milk, forming dough. Spoon dough into 6 mounds on top of fruit.
   4. Bake cobbler, uncovered, in preheated 400°F (205°C) oven until topping is golden brown, about 25 minutes. Serve warm.

Makes 6 servings.

Nutrition Information Per Serving: 195 cal., 3 g pro., 32 g carbo., 6 g fat, 0 mg chol., 378 mg sodium.

Food Exchanges: 1 Fruit, 1 Bread, 1 Fat.




Baked Plums
Nutrition Facts
Makes 4 servings
Amount Per Serving
Calories     89.6
Total Carbs     20.5 g
Dietary Fiber     1.6 g
Sugars     17.8 g
Total Fat     1.4 g
Saturated Fat     0.1 g
Unsaturated Fat     1.2 g
Potassium     253.8 mg
Protein     0.9 g
Sodium     3.8 mg
Dietary Exchanges
1/4 Fat, 1 1/4 Fruit



Baked Plums
This recipe uses plums for a new twist on traditional baked apples

Rating:        
Prep Time:     10 minutes    
Cook Time:     15 minutes    
Difficulty:     EASY   

Servings
Ingredients
1 oz unsweetened apple juice frozen concentrate , 2 tbsp., thawed
1/8 tsp ground cinnamon
1 pinch ground nutmeg (generous pinch)
6 Plums, fresh, medium, FDA , halved and pitted (about 1 lb. total weight)
1 tsp canola oil
8 oz low fat vanilla yogurt
2 tsp pistachios , chopped


Directions
1 Preheat oven to 450 degrees F.
2 In a bowl, mix together apple juice concentreate, cinnamon, nutmeg, and plums. Toss well to coat plums evenly.
3 Spread the canola oil on the bottom of a small baking dish and arrange the plums, cut side down, in a single layer. Top with any remaining juice.
4 Bake until the plums are tender and the juice is a syrup, about 15 minutes. Serve with 1 teaspoon of vanilla yogurt and top with pistachios. Serve immediately.

Grilled Pork Chops w/ Asparagus and...

Dinner Tonight: Grilled Pork Chops w/ Asparagus and Whole Grain Bread

Well it stopped raining just enough to fire the grill up and grill some Pork Chops! Nothing like having something grilled and getting those beautiful grill marks. I used Bone In Center Cut Pork Loin Chops, seasoned with Sea Salt and Pepper. As sides had some fresh Asparagus and healthy Life Whole Grain Sliced Bread. I trimmed the bottom of the Asparagus off and then cut each stalk into three pieces and lightly fried in Extra Virgin olive Oil, I Can't Believe It's Not Butter. Seasoned with Pepper and Garlic Salt and added Sliced Almonds and Crumbled Turkey Bacon, TOO GOOD! Dessert later of Walmart Bakery Sugar Free Angel food Cake.