Category Archives: Recipes

Mmm Mondays

We are galloping toward the holidays and I am a little concerned that I am going into this period of time already above my ideal weight. The average American gains 3-5 pounds during the holidays. Yuck. I can’t afford that! So I am already looking at some holiday recipes with plans to trim them down in terms of fat. This potato recipe is a slight modification of one my husband’s favorite dishes. And he doesn’t notice that I’ve modified it! I got this from my favorite recipe site, http://DiabeticHealthInfo.com

Scalloped Potatoes

Ingredients:

2 medium potatoes, peeled and thinly sliced
1 small onion, chopped
2 tsp flour
Salt and pepper to taste
1 1/2 cups 1 percent milk
1 tsp light, soft tub margarine
2 tbsp Parmesan cheese

Directions:

Preheat oven or toaster oven to 350 degrees. Place half the potatoes in a baking dish. Scatter the onion over them. Sprinkle with flour, salt, and pepper. Place remaining potatoes on top of the onions. Heat the milk to simmer. Pour the milk over the potatoes, dot with margarine, and sprinkle with cheese. Bake for about 1 hour until potatoes are tender.

Makes 4 (1/2 cup) Servings.

Dietary Exchanges: Starch Exchanges 1; Fat-Free Milk Exchanges 0.5

Nutrients Per Serving:
123 Calories
22 Calories From Fat
2 g Total Fat
1 g Saturated Fat
8 mg Cholesterol
122 mg Sodium
20 g Total Carbohydrate
2 g Dietary Fiber
7 g Sugars
6 g Protein

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Mmm Monday

I really like cooking on the grill because it means I’m not doing the work. That’s my husband’s realm. He has three different grills (gas, charcoal and and a smoker) and he likes to perfect grilling techniques. I think kabobs are fun and easy. Enjoy!

Kick-off Kabobs

Ingredients:
2 pounds boneless pork chops, cut into 1-inch cubes
1 cup fat-free Italian salad dressing
2 tbsp dried red pepper flakes
1 tbsp fennel seed
1 large red bell pepper, cut into 1-inch pieces
1 large green bell pepper, cut into 1-inch pieces
1 large onion, cut into 1-inch pieces
24 (6-inch) wooden skewers (soak in water for 30 minutes before using)

Directions:
Place pork cubes in resealable plastic bag; add salad dressing, red pepper flakes and fennel seed. Seal bag; refrigerate for at least 1 hour to overnight to marinate pork. When ready to cook, thread pork, peppers and onion on skewers. Discard marinade. Place kabobs on greased broiler pan and broil 5 inches from heat, or grill over medium-hot coals, for about 5 minutes per side.

Tailgate Tip: If tailgating at the stadium, thread pork and vegetables on skewers at home, and store in plastic containers in a portable cooler until ready to grill.

Nutritients Per Serving:
70 Calories
2 g Fat
25 mg Cholesterol
2 g Carbohydrates
9 g Protein
135 mg Sodium
0 g Saturated Fat

I would love for you to link to a recipe post on your blog by using “Mr. Linky”. If you don’t have a blog, you are welcome to share your recipe by leaving it in the comments.

Mmm Monday

The calendar says it’s officially fall. In Florida, we are calling it a “cold spell” since we’ve had morning lows in the 70’s and the drier relative humidity of just 50%.  And we are thankful.

My family doesn’t think baking is just for the cooler months, but it’s a lot more fun for me to be in a warm kitchen when it’s cool outside. They will happily eat these muffins anytime I’m willing to create them. They are a cross between my two favorites – zuchini and carrot.  They are from one of my favorite resource sites:  DiabeticHealthInfo.com.  Enjoy! One of these days, one of you will surprise me and actually link a recipe of your own. (Click on Mr. Linky below) And I love surprises!  

Carrot and Zucchini Muffins

Ingredients:

1 c all-purpose flour
1/2 c whole-wheat flour
2 tbsp brown sugar
2 tsp baking powder
1 tsp cinnamon
salt to taste
1 tsp vanilla extract
1 egg
2 egg whites
1/2 c each finely shredded carrot and zucchini
2/3 c plain nonfat yogurt
2 tsp grated lemon zest
1/2 toasted walnut pieces

Directions:

Preheat the oven to 400 degrees. Coat a 12-cup muffin pan with cooking spray. In a large bowl, combine the flours, sugar, baking powder, cinnamon, and salt. In a medium bowl, combine the vanilla, egg, and egg whites. Beat well. Add the remaining ingredients. Add the egg mixture to the flour mixture and beat until just combined. Fill each muffin cup two-thirds full with batter. Bake for 15 to 17 minutes until a tester comes out clean and muffins are lightly browned. Remove muffins from the pan to cool.

Makes 12 Servings.

Dietary Exchanges: 1 Starch, 0.5 Fat

Nutrients Per Serving:
101 Calories
21 Calories From Fat
2 g Total Fat
0.3 g Saturated Fat
16 g Total Carbohydrate
4 g Sugar
1 g Dietary Fiber
4 g Protein
0 mg Cholesterol
278 mg Sodium (without added salt)

Mmm Mondays

The calendar tells me it’s fall, but the temperature does not. It’s hot, hot, hot in N. Florida, but the football fans are out anyway. I am a mediocre football fan, easily blown by the wind. However, I love to get together with people and have fun, so if it’s a tailgate party or house party, I’m game. I love this recipe…  something  familiar but in my opinion, tastier and healthier. The linky is below in case you want to share what you are creating in your kitchen.  Come on… tell me your best recipe. 

Apple Coleslaw

Ingredients:

3/4 cup plain nonfat yogurt
1/2 cup reduced-calorie mayonnaise
2 tbsp Dijon mustard
2 tbsp cider vinegar
1/2 tsp salt
1/4 tsp freshly ground pepper
5 cups shredded cabbage
5 cups shredded red cabbage
2 cups shredded carrot
1/2 cup chopped green onions
1 Granny Smith apple, cored and chopped

Directions:

In a large bowl, combine yogurt, mayonnaise, Dijon mustard, cider vinegar, salt, and pepper, stirring well and set aside. In another bowl combine cabbages, carrots, green onions, and Granny Smith apple; add yogurt mixture, and toss well to mix. Cover and chill at least 2 hours.

Nutrients Per Serving:
70 Calories
9.4 g Total Carbohydrate
2 g Protein
3.0 g Total Fat
0.7 g Saturated Fat
4 mg Cholesterol
2.6 g Fiber
278 mg Sodium

Mmm Mondays

I met a new friend who has a chicken farm, so I have been enjoying fresh eggs. They aren’t perfect looking but they surely are good. I am especially grateful for the gift because I have just enough exposure to chickens to never want to raise them. Here’s the recipe for the egg salad I’ve enjoyed for lunch the last 2 days. I got it from one of my favorite recipe sites, DiabeticHealthInfo.com :

Classic Egg Salad

Ingredients:

4 hard-boiled eggs, chopped
1 rib celery, diced
5 or 6 scallions, sliced
½ green pepper, diced
1/3 cup mayonnaise (low fat)
½ tsp prepared mustard

Combine all ingredients and serve on lettuce.

Makes 2 Servings.

Nutrients Per Serving:
7 g Carbohydrates
5 g Usable Carbohydrates
14 g Protein
2 g Fiber

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Now it’s your turn to share. Please link directly to the recipe post on your site that you want to share.

Mmm Monday – Smoothie Time

I hope you’ve enjoyed the 3 day Labor Day weekend that heralds the official end of summer tourism in Florida. The tourists may be packing up to head home, but the heat and humidity are not going anywhere for now. We were out of town and I haven’t figured out how to publish automatically, so Mmm Monday is a day late. I really need to learn how to post in advance.

I love a smoothie as a cool treat. This is one of my favorites:

Strawberry-Kiwi Smoothie

Ingredients:

1 1/4 c cold apple juice
1 ripe banana, sliced
1 kiwifruit, sliced
5 frozen strawberries
1 1/2 tsp honey

Directions:

In a blender, combine the juice, banana, kiwifruit, strawberries, and honey. Blend until smooth.

Makes 4 Servings.

Dietary Exchanges: 1 Fruit

Carb Choices: 1

Nutrients Per Serving:
72 Calories
0 g Fat
0 g Saturated Fat
18 g Carbohydrate
1 g Protein
0 mg Cholesterol
0 mg Sodium
2 g Dietary Fiber

I found this recipe at DiabeticHealthInfo.com. If you have a recipe to share, please click on MR. Link below and join me at the table!

Mmm Monday (Peach Crumb Bake)

I love fresh peaches! I live in North Florida, where the vegetable stands have Georgia peaches. I would buy them just for the smell, but the taste is wonderful too. The grocery stores have California peaches that aren’t even close in flavor. I’m sure if you live in California, when you eat California peaches they are quite different than what is shipped to Florida. Vegetables and fruits that are vine-ripened are infinitely better.

Peach cobbler is a southern comfort food, but to me, it’s not worth the calories and fat. I actually like this recipe better than cobbler as it keeps the focus on the peaches rather than the breading. I found this at
DiabeticHealthInfo.com.  Join me at the table by clicking on Mr. Linky below to share a recipe. Please link directly to the post that has the recipe so visitors don’t have to search for it. Enjoy!


Peach Crumb Bake

Ingredients:

2 c sliced fresh peaches
vegetable cooking spray
1/3 c graham cracker crumbs
1/2 tsp ground cinnamon
1/8 tsp ground nutmeg
2 tsp reduced-calorie margarine, melted

Directions:

Arrange peach slices in bottom of an 8-inch square baking dish coated with cooking spray. Combine graham cracker crumbs, cinnamon, and nutmeg in a small bowl, stirring well. Add margarine and stir until blended. Sprinkle graham cracker crumb mixture over peaches and bake at 350 degrees for 30 minutes. Serve warm.

Makes 4 Servings.

Dietary Exchanges: 1 Fruit, 1/2 Fat

Nutrients per Serving:
75 Calories
2 g Fat
15 g Carbohydrate
1 g Protein
2 g Fiber
68 mg Sodium
trace of Cholesterol