Living Healthy Recipes

Asian Pork Quesadillas

Makes: 4 servings Start to Finish: 30 mins Carb Grams Per Serving: 22

Ingredients

  • 8 ounces pork tenderloin, cut into thin bite-size strips
  • teaspoon black pepper
  • teaspoon ground ginger
  • 2-3 teaspoons olive oil or canola oil
  • of a medium red onion, cut into thin wedges
  • 3 cups shredded Napa cabbage
  • 4 7-8 inch whole grain tortillas
  • Nonstick cooking spray
  • 1 recipe Peanut Sauce
  • Shredded Napa cabbage (optional)

Directions

  1. Preheat oven to 300 degrees F. In a medium bowl, combine pork, pepper, and ginger. Toss gently to coat pork.
  2. In a large nonstick skillet, heat 2 teaspoons of the oil over medium-high heat. Add pork; stir-fry about 3 minutes or until pork is cooked through. Remove pork from skillet; keep warm.
  3. Add onion to skillet, adding the remaining 1 teaspoon oil if needed. Stir-fry for 2 minutes. Add the 3 cups cabbage; stir-fry about 2 minutes more or just until onion is tender and cabbage starts to wilt. Stir pork into cabbage mixture in skillet.
  4. To assemble, coat one side of each tortilla lightly with nonstick spray. Place tortillas, coated sides down, on a work surface. Using a slotted spoon, spoon pork mixture to one side of each tortilla. Drizzle with Peanut Sauce. Fold tortilla over filling.
  5. Preheat a large skillet over medium heat for 1 minute. Add two of the quesadillas to hot skillet; cook for 4 to 6 minutes or until browned, turning once. Remove quesadillas from skillet; place on a baking sheet. Keep warm in the oven. Repeat with the remaining quesadillas. If desired, serve quesadillas on additional shredded cabbage.

Peanut Sauce Ingredients

  • 3 tablespoons creamy peanut butter
  • 2 tablespoons water
  • 1 tablespoon reduced-sodium soy sauce
  • 1/2 teaspoon bottled minced garlic or 1 clove garlic, minced
  • 1/4 teaspoon ground ginger

Directions

  1. In a small saucepan, stir together creamy peanut butter, water, soy sauce, garlic, and ginger. Heat over very low heat until melted and smooth, whisking constantly.

Nutrition Facts Per Serving 303 cal., 13 g total fat (3 g sat. fat), 37 mg chol., 543 mg sodium, 22 g carb. (12 g fiber, 4 g sugars), 24 g pro. Diabetic Exchanges Vegetables (d.e): 1; Medium-Fat Meat (d.e): 2.5; Starch (d.e): 1

Source (n.d.) Diabetic Living. Asian Pork Quesadillas. Retrieved from http://www.diabeticlivingonline.com/recipe/pork/asian-pork-quesadillas

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Breakfast Lasagna Rolls

Makes: 8 servings Prep: 30 mins Bake: 35 mins Serving Size: 1 roll each Carb Grams Per Serving: 26

Ingredients 8 dried whole-grain lasagna noodles Nonstick cooking spray 8 eggs or 2 cups refrigerated or frozen egg product, thawed 2 teaspoons snipped fresh dill weed or 1/2 teaspoon dried dill weed Pinch salt 2 teaspoons olive oil 4 cups fresh spinach 4 ounces reduced-sodium thinly sliced cooked ham cup bottled roasted red sweet peppers, drained and cut into strips 1 cups sliced fresh mushrooms 4 green onions, thinly sliced (1/2 cup) 1 12-ounce can evaporated fat-free milk 2 tablespoons flour 1 tablespoon Dijon-style mustard teaspoon black pepper 1 cup shredded reduced-fat cheddar cheese (4 ounces) Paprika

Directions

  1. Preheat the oven to 350 degrees F. Cook lasagna noodles according to package directions. Drain; rinse with cold water. Drain again. Place noodles in a single layer on a sheet of foil; set aside. Lightly coat a 2-quart rectangular baking dish with cooking spray; set aside.
  2. Using a whisk, in a bowl beat together eggs, dill weed, and salt. In a large nonstick skillet heat 1 teaspoon of the oil over medium heat; pour in egg mixture. Cook over medium heat, without stirring, until eggs begin to set on the bottom and around edges. With a spatula, lift and fold the partially cooked eggs so the uncooked portions flow underneath. Continue cooking over medium heat for 2 to 3 minutes or until eggs are cooked through but still glossy and moist. Remove from heat; set aside. Gently stir spinach into mixture in skillet. Cover and let stand about 3 minutes or until spinach is wilted.
  3. Top each lasagna noodle with ham, cutting slices to fit noodles. Divide the egg mixture evenly over ham. Top with sweet pepper strips. Starting from a short end, roll up each noodle. Place the lasagna rolls, seam sides down, in the prepared baking dish; set aside. For sauce, in a large skillet heat the remaining 1 teaspoon oil over medium-high heat. Add mushrooms and green onions; cook and stir about 3 minutes or until tender. In a medium bowl stir together 1/4 cup of the evaporated milk and the flour until smooth; stir in the remaining evaporated milk, the mustard, and black pepper. Stir the milk mixture into the mushroom mixture in skillet. Cook and stir until slightly thickened and bubbly. Remove from heat. Stir in the cheese until melted. Pour sauce over the lasagna rolls.
  4. Cover and bake about 35 minutes or until heated through. To serve, sprinkle with paprika.

Nutrition Facts Per Serving 287 cal., 11 g total fat (4 g sat. fat), 229 mg chol., 437 mg sodium, 26 g carb. (4 g fiber, 6 g sugars), 22 g pro. Diabetic Exchanges Vegetables (d.e): 1; Medium-Fat Meat (d.e): 2; Starch (d.e): 1.5;

Source (n.d.) Diabetic Living. Breakfast Lasagna Rolls. Retrieved from http://www.diabeticlivingonline.com/recipe/breakfast-lasagna-rolls

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Carrot Hummus

Makes: 16 servings Prep: 15 mins Chill: 1-3 hrs up to 3 days Carb Grams Per Serving: 8 Serving Size: 2 tablespoons

Ingredients 1 cup chopped carrots 1 15-ounce can garbanzo beans (chickpeas), rinsed and drained cup tahini (sesame seed paste) 2 tablespoons lemon juice 2 cloves garlic, quartered teaspoon ground cumin teaspoon salt 2 tablespoons snipped fresh parsley Assorted dippers (such as toasted whole wheat pita bread triangles, vegetable sticks, and/or whole-grain crackers)

Directions

  1. In a covered small saucepan cook carrots in a small amount of boiling water for 6 to 8 minutes or until tender; drain. In a food processor combine cooked carrots, garbanzo beans, tahini, lemon juice, garlic, cumin, and salt. Cover and process until mixture is smooth. Transfer to a small serving bowl. Stir in parsley.
  2. Cover and chill for at least 1 hour or for up to 3 days. If too thick, stir in enough water, 1 tablespoon at a time, until dipping consistency. Serve with assorted dippers. Makes 2 cups.

Nutrition Facts Per Serving 60 cal., 2 g total fat 124 mg sodium, 8 g carb. (2 g fiber), 2 g pro. Diabetic Exchanges Starch (d.e): 0.5; Fat (d.e): 0.5

Source (n.d.) Diabetic Living. Carrot Hummus. Retrieved from http://www.diabeticlivingonline.com/recipe/appetizers-snacks/carrot-hummus

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Chicken "Fried" Steak with Spiced Gravy

Makes: 4 servings Prep: 20 mins Bake: 10 mins to 20 mins Serving Size: 3 ounces cooked meat and 2 tablespoons gravy Carb Grams Per Serving: 23

Ingredients 1 pound lean beef top round steak, cut inch thick Nonstick cooking spray cup all-purpose flour 1 tablespoon grated Parmesan cheese teaspoon garlic powder teaspoon salt teaspoon ground cumin teaspoon ground coriander 1/8 teaspoon cayenne pepper 1 egg white 1/3 cup buttermilk 1 cup crushed cornflakes (2 cups whole flakes) 1 recipe Spiced Gravy (see recipe below)

Directions

  1. Preheat oven to 425 degrees F. Cut steak into 4 portions. Coat a baking sheet with nonstick cooking spray; set aside.
  2. In a shallow dish, combine the 1/4 cup flour, the Parmesan cheese, garlic powder, the teaspoon salt, the cumin, coriander, and pepper. In another shallow dish, combine egg white and buttermilk; beat with a wire whisk until mixed. Place crushed cornflakes in a third shallow dish.
  3. Dip steak pieces into flour mixture to coat. Dip into egg mixture. Coat with crushed cornflakes. Arrange coated steak pieces on prepared baking sheet. Bake for 20 to 22 minutes or until steak coating is crisp and steak is well done, turning once. Serve Spiced Gravy over steak pieces. Makes 4 (3 ounces cooked meat and 2 tablespoons gravy) servings.

Spiced Gravy Ingredients 1 tablespoon butter 1 tablespoon all-purpose flour 3/4 cup fat-free milk 1/8 teaspoon salt Dash nutmeg

Directions

  1. In a small saucepan, melt butter over medium heat. Stir in flour; cook and stir about 3 minutes or until flour begins to brown. Slowly whisk in milk, salt, and nutmeg. Cook and stir until thickened and bubbly. Reduce heat; cook and stir for 1 minute more.

Nutrition Facts Per Serving 279 cal., 6 g total fat (3 g sat. fat), 75 mg chol., 627 mg sodium, 23 g carb. (1 g fiber), 31 g pro. Diabetic Exchanges Lean Meat (d.e): 4; Starch (d.e): 1.5; Fat (d.e): 0.5

Source (n.d.) Diabetic Living. Chicken Fried Steak with Spiced Gravy. Retrieved from http://www.diabeticlivingonline.com/recipe/meat/chicken-fried-steak-with-spiced-gravy

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Chilled Salmon and Tabbouleh

Makes: 4 servings Prep: 25 mins Cook: 8 mins Chill: 2 hrs to 24 hrs Stand: 1 hr Serving Size: 1 cup Carb Grams Per Serving: 22

Ingredients 1 pound fresh or frozen skinless salmon fillets 1 cup water teaspoon salt teaspoon ground black pepper 2 cloves garlic, minced 1 teaspoon finely shredded lemon peel 1 cups water cup bulgur 1/3 cup lemon juice 2 tablespoons olive oil 1 cup grape tomatoes or cherry tomatoes, halved 1 cup frozen artichoke hearts, thawed, drained, and coarsely chopped 1 cup chopped seeded cucumber cup snipped fresh Italian (flat-leaf) parsley cup snipped fresh mint 2 green onions, thinly sliced

Directions

  1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. In a large skillet, bring the 1 cup water to boiling. Add salmon in a single layer. Simmer, covered, for 8 to 10 minutes or until fish flakes easily when tested with a fork. Using a slotted spatula, carefully transfer fish to a platter. Sprinkle all sides of the fish with teaspoon of the salt and 1/8 teaspoon of the pepper. In a small bowl, combine garlic and lemon peel; sprinkle evenly over one side of each fish fillet, pressing in with your fingers. Cover and chill salmon for 2 to 24 hours.
  2. Meanwhile, in a large bowl, combine the 1 cups water and the bulgur. Let stand for 1 hour. Drain bulgur through a fine-mesh sieve, using a large spoon to press out any excess water.
  3. In the same large bowl, whisk together lemon juice, oil, the remaining teaspoon salt, and the remaining 1/8 teaspoon pepper. Add drained bulgur, tomatoes, artichoke hearts, cucumber, parsley, mint, and green onions. Toss to combine. Coarsely break salmon into chunks and gently toss into mixture. Cover and chill for 2 to 24 hours.
  4. To serve, divide salmon-bulgur mixture among four serving plates.

Nutrition Facts Per Serving 393 cal., 22 g total fat (4 g sat. fat), 62 mg chol., 390 mg sodium, 22 g carb. (6 g fiber, 3 g sugars), 27 g pro. Diabetic Exchanges Lean Meat (d.e): 3; Vegetables (d.e): 1; Starch (d.e): 1; Fat (d.e): 3

Source (n.d.) Diabetic Living. Chilled Salmon and Tabbouleh. Retrieved from http://www.diabeticlivingonline.com/recipe/seafood/chilled-salmon-and-tabbouleh

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Cinnamon Custard with Berries

Makes: 8 servings Prep: 15 mins Cook: 20 mins Chill 5 hrs to 24 hrs Serving Size: about cup custard and cup fruit Carb Grams Per Serving: 17

Ingredients 4 teaspoons cornstarch teaspoon ground cinnamon cup cold water 3 cups low-fat milk 4 egg yolks cup sugar* 1 teaspoon vanilla 2 cups mixed fresh berries, such as sliced strawberries, blueberries, and/or raspberries 8 fresh mint leaves

Directions

  1. In a medium bowl stir together cornstarch and cinnamon; whisk in the cold water. Add cups of the milk, the egg yolks, and sugar. Whisk to dissolve the cornstarch mixture. Set aside.
  2. In a medium saucepan heat the remaining 2 cups milk over low heat until bubbles appear around the edges of the saucepan.
  3. Slowly stir cold milk mixture into hot milk in saucepan. Cook and stir over medium heat for 20 to 25 minutes or until thickened and bubbly. Stir in vanilla.
  4. Cover with plastic wrap, placing plastic wrap directly on surface of the cooked mixture. Chill in the refrigerator for at least 5 hours or up to 24 hours (it should thicken to the consistency of custard). Serve with fresh berries. Garnish with mint leaves. *We do not recommend using sugar substitutes for this recipe.

Nutrition Facts Per Serving 130 cal., 4 g total fat (2 g sat. fat), 101 mg chol., 61 mg sodium, 17 g carb. (1 g fiber, 14 g sugars), 5 g pro. Diabetic Exchanges Milk (d.e): 0.5; Fat (d.e): 1; Starch (d.e): 0.5

Source (n.d.) Diabetic Living. Cinnamon Custard and Fruit. Retrieved from http://www.diabeticlivingonline.com/recipe/cinnamon-custard-and-fruit

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Citrus Poached Salmon with Asparagus

Makes: 4 servings Start to Finish: 25 mins Serving Size: 1 salmon fillet, cup asparagus and 1 1/3 tablespoon dressing Carb Grams Per Serving: 4

Ingredients 4 4-ounce fresh or frozen skinless salmon fillets 1 lemon 2 oranges 1 cup water 1 pound asparagus spears, woody bases removed 2 tablespoons snipped fresh parsley 1 tablespoon melted butter teaspoon salt teaspoon salt ground black pepper Fresh parsley leaves (optional)

Directions

  1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Finely shred 1 teaspoon peel from lemon; set aside. Squeeze juice from the lemon and oranges; combine juices. Measure 1/4 cup juice for dressing and set aside.
  2. Pour the remaining juice into a large skillet; add water. Bring to boiling. Add salmon; reduce heat to medium. Simmer, covered, for 4 minutes. Lay asparagus atop salmon*. Simmer 4 to 8 minutes more or until fish begins to flake when tested with a fork and asparagus is crisp tender.
  3. Meanwhile, in a small bowl combine reserved 1/4 cup juice, snipped parsley, butter, reserved lemon peel, salt and pepper.
  4. To serve, drizzle dressing mixture over salmon and asparagus. Garnish with additional fresh parsley leaves, if desired. *Asparagus in the liquid may take on a slightly olive green color.

Nutrition Facts Per Serving 206 cal., 10 g total fat (3 g sat. fat), 70 mg chol., 225 mg sodium, 4 g carb. (1 g fiber, 2 g sugars), 24 g pro. Diabetic Exchanges Mark as Free Exchange (d.e): 0; Fat (d.e): 0.5; Lean Meat (d.e): 3.5; Vegetables (d.e): 1

Source (n.d.) Diabetic Living. Citrus Poached Salmon with Asparagus. Retrieved from http://www.diabeticlivingonline.com/recipe/citrus-poached-salmon-with-asparagus

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Coconut Topped Bananas

Start to Finish: 20 mins Carb Grams Per Serving: 10

Ingredients 1/3 cup cornflakes, coarsely crushed 2 tablespoons flaked coconut 2 tablespoons vanilla fat-free, low-calorie yogurt 2 tablespoons peanut butter 2 bananas (each about 5 ounces or about 6 inches long)

Directions

  1. In a small skillet, combine crushed corn flakes and coconut; cook and stir over medium heat for 2 to 3 minutes or until coconut is starting to brown. Remove from heat; set aside. In a small bowl, combine yogurt and peanut butter.
  2. Slice each banana in half crosswise and then lengthwise to make 8 pieces total. Place each piece, cut side up, on a small plate. Spread peanut butter mixture atop banana pieces. Sprinkle evenly with the cornflake mixture. Makes 8 banana halves.

Nutrition Facts Per Serving 63 cal., 2 g total fat (1 g sat. fat), 32 mg sodium, 10 g carb. (1 g fiber), 3 g pro. Diabetic Exchanges Fat (d.e): 0.5; Other Carb (d.e): 0.5;

Source (n.d.) Diabetic Living. Coconut-Topped Bananas. Retrieved from http://www.diabeticlivingonline.com/recipe/appetizers-snacks/coconut-topped-bananas

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Crab Cakes with Spring Green Salad

Makes: 6 servings Prep: 40 mins Chill: 30 mins Bake: 8 mins per batch Serving Size: 1 crab cake and 1 cups salad Carb Grams Per Serving: 8

Ingredients 1 egg white 3 tablespoons light mayonnaise dressing 1 tablespoon Dijon-style mustard Few drops bottled hot pepper sauce 3 tablespoons finely chopped red or green sweet pepper 2 tablespoons snipped fresh parsley 1 tablespoon sliced green onion 2 teaspoons snipped fresh dill or cilantro or teaspoon dried dill 1 pound cooked fresh lump crabmeat or three 6 to 6 ounce cans lump crabmeat, drained, flaked, and cartilage removed 1 cups soft whole wheat or white bread crumbs 1 recipe Lime Dressing (below) 8 ounces mixed baby greens (8 cups) 1 head Belgian endive, sliced crosswise 1 medium tomato, seeded and chopped Nonstick cooking spray Lime wedges (optional)

Directions

  1. In a large bowl, whisk together egg white, mayonnaise dressing, mustard, and hot pepper sauce. Stir in sweet pepper, parsley, green onion, and dill. Add crab and cup of the bread crumbs; stir until well mixed. Using wet hands, shape mixture into six 1/2-inch-thick patties. Place in a 15x10x1-inch baking pan. Cover and chill for 30 minutes.
  2. Prepare Lime Dressing; set aside. In a very large bowl, combine greens, Belgian endive, and tomato. Cover and chill until ready to serve.
  3. Preheat oven to 300 degrees F. Place remaining 3/4 cup bread crumbs in a shallow dish. Dip crab cakes in bread crumbs, turning to coat both sides. Coat an unheated large nonstick skillet with nonstick cooking spray. Preheat over medium heat. Add three of the crab cakes. Cook for 8 to 10 minutes or until golden brown and heated through (160 degrees F), turning once halfway through cooking. Transfer to a baking sheet; keep warm in the oven. Repeat with remaining crab cakes.
  4. To serve, toss greens mixture with Lime Dressing; divide among six serving plates. Top with warm crab cakes. If desired, garnish with lime wedges.

Lime Dressing Ingredients 2 tablespoons olive oil 2 tablespoons lime juice 1 clove garlic, minced 1/8 teaspoon salt 1/8 teaspoon ground black pepper

Directions

  1. In a small bowl, whisk together olive oil; lime juice; garlic; salt; and pepper.

Nutrition Facts Per Serving 181 cal., 9 g total fat (1 g sat. fat), 78 mg chol., 426 mg sodium, 8 g carb. (1 g fiber), 18 g pro. Diabetic Exchanges Fat (d.e): 1.5; Lean Meat (d.e): 2; Vegetables (d.e): 1.5;

Source (n.d.) Diabetic Living. Crab Cakes with Spring Green Salad. Retrieved from http://www.diabeticlivingonline.com/recipe/seafood/crab-cakes-with-spring-green-salad

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Crispy Cheese Chips

Makes: 15 servings Prep: 30 mins Bake: 8 mins per batch Serving Size: 4 chips Carb Grams Per Serving: 9

Ingredients 30 wonton wrappers Nonstick cooking spray 2 tablespoons olive oil 1 clove garlic, minced teaspoon dried basil, crushed cup grated Parmesan or Romano cheese

Directions

  1. Use a sharp knife to cut wonton wrappers diagonally in half to make 60 triangles. Lightly coat a baking sheet with cooking spray. Arrange one-third of the triangles in a single layer on the prepared baking sheet. If desired, for ruffled chips, line baking sheet with foil. Shape foil to make ridges. Lightly coat foil with cooking spray. Place wonton triangles on foil, draping over foil ridges.
  2. In a small bowl stir together the olive oil, garlic, and basil. Lightly brush the wonton triangles with one-third of the oil mixture; sprinkle with one-third of the cheese.
  3. Bake in a 350 degree F oven about 8 minutes or until golden. Cool completely on a wire rack. Repeat with the remaining wonton triangles, oil mixture, and cheese. Makes 60 chips.

Nutrition Facts Per Serving 69 cal., 2 g total fat (1 g sat. fat), 2 mg chol., 116 mg sodium, 9 g carb. 2 g pro. Diabetic Exchanges Fat (d.e): 0.5; Starch (d.e): 0.5

Source (n.d.) Diabetic Living. Crispy Cheese Chips. Retrieved from http://www.diabeticlivingonline.com/recipe/appetizers-snacks/crispy-cheese-chips

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