Peja's Diabetics Page

Because I have more options with tags and don't have a limit on how many posts a month show up as individual posts I'm moving this journal to http://community.livejournal.com/pejasrecipes/  New recipes will be posted there

Sorry for any inconvenience

Portobello Pockets

1/4 cup water
3 tablespoons lime juice
2 tablespoons canola oil
1 tablespoon Italian seasoning
1 teaspoon dried minced garlic
1/2 teaspoon dried celery flakes
1/4 teaspoon salt
1/4 teaspoon ground cumin
1/4 teaspoon ground nutmeg
1/4 teaspoon pepper
1/8 teaspoon cayenne pepper
1 pound sliced baby portobello mushrooms
1 each medium sweet yellow and red pepper, thinly sliced
1 medium red onion, thinly sliced
2 small zucchini, cut into 1/4-inch slices
1 cup (4 ounces) shredded reduced-fat Mexican cheese blend
8 pita breads (6 inches), cut in half

In a large resealable bag, combine the first 11 ingredients. Add the
mushrooms, peppers, onion and zucchini; seal bag and turn to coat.
Refrigerate overnight.

In a large nonstick skillet coated with nonstick cooking spray, cook and
stir the vegetable mixture over medium-high heat for 6-8 minutes or until
crisp-tender. Stir in cheese; cook 2-3 minutes longer or until cheese is
melted. Stuff each pita half with 1/2 cup vegetable-cheese mixture. Serve
immediately.

Yield: 8 servings.

Nutrition Facts: 2 stuffed pita halves equals 272 calories, 8 g fat (2 g
saturated fat), 10 mg cholesterol, 500 mg sodium, 41 g carbohydrate, 3 g fiber, 12 g protein.

Diabetic Exchanges: 2 starch, 1 lean meat, 1 vegetable, 1/2 fat.

Spicy Hearty Chili

1 pound lean ground beef
1 cup chopped onion
10 garlic cloves, minced
2 cups chopped green peppers
1-1/2 cups chopped sweet red peppers
1-1/2 cups chopped celery
3 jalapeno peppers, seeded and chopped
3 cans (14-1/2 ounces each) petite diced tomatoes, undrained
2 cans (16 ounces each) kidney beans, rinsed and drained
1 can (28 ounces) tomato sauce
1 can (12 ounces) tomato paste
1 cup water
1/2 cup light beer or nonalcoholic beer
3 tablespoons chili powder
1 teaspoon crushed red pepper flakes

In a large saucepan or Dutch oven coated with nonstick cooking spray, cook the beef, onion and garlic over medium heat until meat is no longer pink; drain. Stir in the peppers, celery and jalapenos. Cook and stir for 8 minutes or until vegetables are crisp-tender.

Stir in the remaining ingredients. Bring to a boil. Reduce heat; simmer, uncovered, for 1 hour, stirring occasionally. Yield: 10 servings (about 4-1/4 quarts). Editor's Note: When cutting or seeding hot peppers, use rubber or plastic gloves to protect your hands. Avoid touching your face.

Serves 10

Nutrition Facts: 1-3/4 cups equals 261 calories, 4 g fat (1 g saturated fat), 22 mg cholesterol, 764 mg sodium, 39 g carbohydrate, 12 g fiber, 19 g protein.

Diabetic Exchanges: 3 vegetable, 2 lean meat, 1 starch.

Seafood 'n' Shells Casserole

<i>Poaching the cod before baking prevents it from watering out this
comforting casserole. With pasta and vegetables, the satisfying dish
will warm you up on chilly nights.</i>

6 cups water
1 teaspoon lemon-pepper seasoning
1 bay leaf
2 pounds cod fillets, cut into 1-inch pieces
1 cup uncooked small pasta shells
1 each medium green and sweet red pepper, chopped
1 medium onion, chopped
1 tablespoon butter
3 tablespoons all-purpose flour
2-1/2 cups fat-free evaporated milk
3/4 teaspoon salt
1/2 teaspoon dried thyme
1/4 teaspoon pepper
1 cup (4 ounces) shredded Mexican cheese blend

In a large skillet or Dutch oven, bring the water, lemon-pepper and
bay leaf to a boil. Reduce heat; carefully add cod. Cover and simmer
for 5-8 minutes or until fish flakes easily with a fork; drain and
set aside. Discard bay leaf.

Cook pasta according to package directions. Meanwhile, in a large
saucepan, saute peppers and onion in butter over medium heat until
tender. Stir in flour until blended. Gradually stir in milk. Bring to
a boil; cook and stir for 2 minutes or until thickened. Stir in the
salt, thyme and pepper. Remove from the heat; stir in cheese until
melted.

Drain pasta. Stir fish and pasta into sauce. Transfer to a 2-qt.
baking dish coated with nonstick cooking spray. Cover and bake at
350° for 25-30 minutes or until heated through.

Yield: 6 servings.

Nutrition Facts: 1 cup equals 389 calories, 9 g fat (6 g saturated
fat), 83 mg cholesterol, 732 mg sodium, 35 g carbohydrate, 2 g fiber,
39 g protein.

Diabetic Exchanges: 3 very lean meat, 1-1/2 fat, 1 starch, 1 vegetable, 1 fat-free milk.

3 Alarm Chili

1 pound (480 g) top sirloin, coarsely ground
1 medium white onion, 6 ounces (180 g), chopped
1 large clove garlic, minced
1 medium red bell pepper, 6 ounces (180 g), seeded and chopped
3 tablespoons (45 ml) good-quality chili powder
1/2 tablespoon (7.5 ml) ground cumin
1 teaspoon (5 ml) crushed dried oregano
1 14 1/2-ounce (435 g) no salt added crushed tomatoes
1/2 cup (120 ml) low-sodium canned beef broth

Topping:
1/2 cup (115 g) plain nonfat yogurt
2 tablespoons (30 ml) minced fresh cilantro
1 teaspoon (5 ml) good-quality chili powder
1/8 teaspoon (0.6 ml) cayenne pepper

Put the ground sirloin in a Dutch oven or large saucepan over medium heat. Cook, stirring, until beef is no longer pink. Drain off any fat or juices.

Measure 2 tablespoons of the onion; set aside. Put remaining onion, garlic, and bell pepper into the pot and cook, stirring, for 5 minutes. Stir in chili powder, cumin, oregano, tomatoes with their liquid, and beef broth.

Lower heat to simmer and cook, covered, until meat and vegetables are tender, about 35 to 45 minutes.

Meanwhile, finely mince the reserved onion. Place in a small bowl and stir in remaining topping ingredients. Set aside.

When chili is done, ladle into bowl and offer topping to spoon onto each serving.

Per serving: 252 calories (26% calories from fat), 31 g protein, 8 g total fat (3.0 g saturated fat), 17 g carbohydrate, 4 g dietary fiber, 75 mg cholesterol, 147 mg sodium

Diabetic exchanges: 3 1/2 lean protein, 1 carbohydrate (3 vegetable)