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Easy Fish Tacos

4 Oct

Yield: 6 Servings

Prep Time: 5 minutes

Cook time: 15 minutes


  • 1 10.6-ounce package Gorton’s Extra Crunchy Fish Tenders
  • 3 8-inch flour tortillas
  • 1 small red onion, thinly sliced
  • 1 10-ounce jar tartar sauce
  • 1 1/2 cups shredded Romaine lettuce


  • Bake the fish according to the package directions.
  • Wrap the stack of tortillas in foil and place in the oven during the last 5 minutes of baking.
  • To assemble the tacos, place the warm tortillas on serving plates, put 2 tenders on each tortilla, and cover with a few slices of the onion. Add a dollop of the tartar sauce and top with 1/4 cup of the lettuce.
  •  Fold over and serve.

Nutritional Information

Calories per serving: 469
Fat per serving: 33g
Saturated fat per serving: 2g
Protein per serving: 7mg
Carbohydrates per serving: 32g
Fiber per serving: 1g
Cholesterol per serving: 55mg
Iron per serving: 2mg
Sodium per serving: 812mg
Calcium per serving: 57mg

Source: Fake It, Don’t Make It, Real Simple  MAY 2005


Fake & Bake “Fried” Chicken

1 Oct


Yield: 4 servings

Prep Time: 10 mins

Cook Time: 25 mins



  • 1 3 1/2- to 4-pound chicken, cut up and skin removed $
  • 1 cup ranch dressing
  • 2 cups instant potato flakes



  • Heat oven to 450º F. Coat a baking sheet with vegetable cooking spray.
  • Lightly brush the chicken pieces with the dressing, then roll in the potato flakes.
  • Arrange on the baking sheet and place in oven.
  • Turn down oven to 350º F and bake 25 minutes or until the juices run clear when the chicken is pierced with a fork.


Nutritional Information

Calories per serving: 648
Fat per serving: 39g
Protein per serving: 51mg
Carbohydrates per serving: 22g
Fiber per serving: 2g
Cholesterol per serving: 165mg
Iron per serving: 3mg
Sodium per serving: 659mg
Calcium per serving: 30mg


Source: Pilar Guzman, Fake It, Don’t Make It, Real Simple  OCTOBER 2003

Salmon Wrap

28 Sep

Yield: 1


  • Canned Alaskan boneless Salmon
  • Whole grain wrap
  • Chopped avocado
  • Tomatoes
  • Lettuce
  • Plain Yogurt


  • Place canned Alaskan boneless skinless salmon on a whole grain wrap. Add chopped avocado, tomatoes, greens and plain yogurt. Wrap tightly, cut in half and serve.


Warm Oatmeal & Berries

26 Sep

Yield: 1



1/2 cup rolled oats
1/2 teaspoon cinnamon
1/2 cup water
1/2 banana, sliced
2 Tablespoons vanilla soy milk

Fresh berries and bananas


In a microwave safe bowl, mix together the oats and cinnamon. Stir in the water.

Cook the oats in the microwave for one minute. Remove bowl and add in the banana slices. Stir. Cook for one more minute.

Stir in vanilla soy milk and top with fruit

Serve hot.

*Note-make sure you use a large enough bowl. You don’t want the oats to spill over, it is a mess to clean up.


Source: and Two Peas in Their Pod

Shrimp Caesar Salad

25 Sep

Yield: 2

Prep: 10 mins


  • 2 tablespoons broken walnuts (1/2 ounce)
  • 2/3 cup whole-wheat penne pasta (2 ounces)
  • 2 teaspoons olive oil
  • Salt and freshly ground black pepper
  • 8 cups washed ready-to-eat Romaine lettuce
  • 10 ounces cooked, peeled shrimp
  • 1 cup frozen shelled edamame, thawed (or 1 cup shelled fresh)
  • 4 tablespoons low-calorie Caesar dressing
  • 2 tablespoons grated Parmesan cheese


  • Place a large saucepan filled with water on to boil over high heat.
  • Preheat broiler. Line a baking tray with foil. Place walnuts on tray, and toast under broiler 1 minute.
  • Remove tray from broiler, remove walnuts, and set aside.
  • Cook pasta 8 minutes. Drain, leaving 2 tablespoons pasta water in pan. Add olive oil to saucepan. Return pasta to pan, along with salt and pepper to taste. Toss well.
  • Divide lettuce between two dinner plates.
  • Add pasta. Top with shrimp, walnuts, and edamame.
  • Drizzle dressing over salad.
  • Sprinkle Parmesan cheese on top.In a medium bowl, mix together the pork, ginger, garlic, scallion, soy sauce, sesame oil, and tapioca starch. Shape into 6 individual patties.

Nutritional Information

2 starch
1 vegetable
6 lean meat
1 1/2 fat
Calories: 528
Calories from Fat: 162
Total Fat: 18 g
Saturated Fat 2.9 g
Monounsaturated Fat 5.2 g
Trans Fat: 0 g
Cholesterol: 262 mg
Sodium: 694 mg
Total Carbohydrate: 43.7 g
Dietary Fiber: 9.8 g
Sugars 9.9 g
Protein: 51.2 g


Boar’s Head® Supreme Sandwich with Ovengold® Turkey, Deluxe Ham & Roast Beef

24 Sep

Yield: 1 sandwhich



  • 1/2 oz Boar’s Head® Lower Sodium Ham
  • 1 oz Ovengold® Turkey Breast
  • 1 oz Boar’s Head® Deluxe Cap-off Top Round Roast Beef
  • 2 Slices Whole Wheat Bread (thin)
  • 2 1/4″ slices medium Tomatoes, red, fresh
  • 1 1/8″ slice medium Red Onion
  • 1 Lettuce Leaf (outer leaf)
  • 1 oz Green Bell Peppers (sliced)
  • 1 1/2 tsp Olive Oil (extra virgin)
  • 1 tsp Read Wine Vinegar
  • 1/2 tsp Dried Basil (ground)



  • Prepare just before serving. Place the meats and vegetables between the two halves of the roll. Sprinkle with olive oil, vinegar and basil just before closing.


Nutritional Information

Calories per serving: 312
Fat per serving: 11.1g
Saturated fat per serving: 1.7g
Protein per serving: 23.8g
Carbohydrates per serving: 28.4g
Fiber per serving: 5.8g
Cholesterol per serving: 31.9mg
Sodium per serving: 534.5mg



How To Poach An Egg

22 Sep

1. Place 1 1/2 in of water in a non stick skillet

2. Bring water to a slow simmer.

3. Break egg into a small cup

4. Carefully submerge cup and lower egg into simmering water.

5. Cook for 4.5 minutes

6. Remove eggs from water with a slotted spoon and place on paper towel.

Cajun Salmon Cakes with Lemon-Garlic Aioli

17 Sep

Yield: 4 servings (serving size: 2 patties and about 1 1/2 teaspoons aioli)






  • 2 tablespoons fat-free mayonnaise
  • 2 teaspoons fresh lemon juice
  • 1/4 teaspoon bottled minced garlic


  • 3 (6-ounce) cans skinless, boneless pink salmon in water, drained
  • 1/4 cup sliced green onions
  • 1/4 cup fat-free mayonnaise
  • 2 tablespoons dry breadcrumbs
  • 1 teaspoon Cajun seasoning blend
  • 2 teaspoons Dijon mustard
  • 1/2 cup dry breadcrumbs
  • 1 tablespoon canola oil




  • To prepare aioli, combine first 3 ingredients in a small bowl; set aside.
  • To prepare cakes, combine salmon and next 5 ingredients (through mustard) in a medium bowl. Divide salmon mixture into 8 equal portions, shaping each portion into a (1/2-inch-thick) patty. Dredge patties in 1/2 cup breadcrumbs.
  • Heat oil in a large nonstick skillet over medium-high heat. Place patties in pan; cook 3 minutes on each side or until lightly browned and heated through. Serve aioli over salmon.


Nutritional Information


Calories per serving: 254
Fat per serving: 9.1g
Saturated fat per serving: 0.6g
Protein per serving: 29g
Carbohydrates per serving: 16.3g
Fiber per serving: 3.2g
Cholesterol per serving: 0mg
Iron per serving: 0.0mg
Sodium per serving: 129mg
Calcium per serving: 0.0mg


Source: Michele Powers, Cooking Light  JULY 2005




Tip: Taming Your Sweet Tooth

12 Sep

(HealthDay News) — The occasional sweet treat is fine. But if your sweet tooth acts up daily, there are things you can do to help keep your cravings in check.

The American Council on Exercise offers this advice:

  • Eat lots of fiber to help you feel full, and include some fruits and berries to enjoy something sweet.
  • Keep only a single serving of chocolate or other high-calorie sweet on hand.
  • Avoid vending machines.
  • Prepare homemade trail mix, including pretzels, nuts and dried fruit.
  • Eat your sweet treat slowly, savoring and enjoying each bite so you feel better satisfied.


Source: Women’s Health

Baked Shrimp in Tomato Feta Sauce

23 Aug

Yield: 4 servings



  • 1 Tbsp olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 2 14.5-ounce cans of diced tomatoes
  • 1/4 cup minced fresh parsley
  • 1 Tbsp minced fresh dill or 1 teaspoon dried dill
  • 1 to 1 1/4 pounds medium sized raw shrimp, peeled and deveined (can leave tails on), thaw if frozen
  • Pinch of salt, more to taste
  • Pinch black pepper, more to taste
  • 3 ounces feta cheese (about 2/3 cup, crumbled)



  • Preheat oven to 425°F. Heat oil in a large, oven-proof skillet on medium high heat. Add the onions and cook until softened, 3-5 minutes. Add the garlic and cook until fragrant, about 30 seconds more.
  • Add the tomatoes and bring to a simmer, reduce heat and let simmer for 5-10 minutes, until the juices thicken a bit.
  • Remove from heat. Stir in the herbs, shrimp, feta cheese, and salt and pepper to taste. Place pan in oven and bake, uncovered, until shrimp are cooked through, about 10-12 minutes.
  • Serve immediately. Serve with crusty French or Italian loaf bread, pasta, or rice.



Source: Simply Recipes