Archive for September, 2013

  • Makes: 6 servings
  • Serving Size: cup
  • Carb Grams Per Serving: 23


  • Nonstick cooking spray
  • 3 cups water
  • 1 cup quick-cooking (hominy) grits
  • 3/4 cup shredded reduced-fat cheddar cheese
  • 1/8 teaspoon salt
  • 1 8 – ounce package sliced fresh button mushrooms
  • 1 6 – ounce package sliced fresh portobello mushrooms or two 3-ounce portobello mushrooms, cleaned and sliced
  • 1/4 teaspoon ground black pepper
  • 4 ounces thinly sliced prosciutto, chopped
  • 2 cloves garlic, minced
  • 4 egg whites, lightly beaten
  • 2 eggs, lightly beaten
  • Snipped fresh parsley (optional)


  1. Preheat oven to 350 degrees F. Coat a 2-quart rectangular baking dish with cooking spray; set aside. In a large saucepan, bring water to boiling. Gradually stir in grits. Reduce heat to low. Cook, uncovered, for 5 to 7 minutes or until thick, stirring frequently. Remove from heat. Stir in 1/4 cup of the cheese and the salt. Spread evenly in the prepared dish.
  2. Coat an unheated large nonstick skillet with cooking spray. Preheat skillet over medium heat. Add mushrooms and pepper. Cook about 5 minutes or until tender and any liquid is evaporated, stirring occasionally. Add prosciutto and garlic. Cook and stir for 1 minute more. Cool slightly.
  3. Add egg whites and eggs to the mushroom mixture; stir to combine. Spread over grits in dish. Sprinkle with the remaining 1/2 cup cheese. Bake, uncovered, for 25 to 30 minutes or until heated through and egg mixture is set in center. Let stand for 5 minutes before serving. If desired, sprinkle with parsley.

Nutrition Facts Per Serving:

Servings Per Recipe: 6, Niacin: (mg) 4, Polyunsaturated fat: (g) 0, Riboflavin: (mg) 1, Folate: (µg) 60, Pyridoxine (Vit. B6): (mg) 0, Cobalamin (Vit. B12): (µg) 0, sugar: (g) 2, fiber: (g) 2, vit. A: (IU) 340, Thiamin: (mg) 0, vit. C: (mg) 1, calcium: (mg) 222, iron: (mg) 2, sodium: (mg) 571, Potassium: (mg) 386, Fat, total: (g) 10, chol.: (mg) 81, sat. fat: (g) 2, Monosaturated fat: (g) 1, cal.: (kcal) 235, pro.: (g) 17, carb.: (g) 23,

Diabetic Exchanges

Medium-Fat Meat (d.e): 1.5, Vegetables (d.e): 0.5, Starch (d.e): 1.5, Carb Choice (d.e): 1.5


Photos by Gresilda McDermott

Serves 1


1 Slice Light Spinach Flatbread

2 slices of Roasted Turkey

2 baby portabella mushrooms (Sliced

2 – 4 ounces of shredded Habanero cheese


1.  Place turkey slices on flatbread

2.  Place mushroom slices on turkey

3.  Sprinkle with half of the shredded habanero cheese

4.  Wrap and place in a baking dish sprayed with butter or olive oil

5.  Bake in toaster oven for 20 minutes at 350 degrees


Cut in to slices, place on plate with a side of shredded lettuce, tomato slice, tablespoon of plain low fat Greek Yougurt and couple slices of avocado.

Makes one serving and so easy and healthy for one individual.

To increase servings, just make one wrap for each individual.




Photos by Gresilda McDermott


1 small head of romaine

1 medium green pepper (Green Chile in this one)  (remove seeds and cut into strips)

2 sweet cherry peppers (remove seeds and cut into pieces

1 medium sweet potato (clean then cut into thin strips, leave peeling on)

1 small sweet onion (sliced into slivers)

3  baby Portabella mushrooms (sliced medium thickness)

1 large clove of fresh minced garlic (I use garlic press, perfect size and juicy)

1 tablespoon olive oil

Salt to taste (I sprinkle about an 1/8 of teaspoon of seasoning salt over all

1 sheet of heavy duty aluminum foil (about 10 x 12 inches)

1 Sweet Italian Sausage (if you are strictly veggie person, you can use one of the veggie sausages instead of a meat sausage)


1>  Remove tip of romaine core, wash, drain and place on aluminum foil

2>  Add, sweet potato strips, onion, peppers, mushrooms, and season salt

3>  Spread fresh squeezed garlic over lettuce and vegetables

4>  Drizzle olive oil over all  veggies and fold the aluminum closing all ends

5>  Put aluminum foiled veggies on one side and the Italian sausage on other side and grill simultaneously.


Cook at approximately 350 to 400 for about 45 minutes.   I remove sausage and split after 15 minutes then place back on grill to finish cooking.

When done, put veggies on plate, lay sausage across the top and serve with fresh sliced tomatoes.






Photos by Gresilda McDermott

Serves 2 people

1 medium eggplant sliced in four thick pieces (almost 1/2 inch thick)

2 cups self rising flour

1 tablespoon tumeric powder

1/4 teaspoon chili powder

2 beaten eggs

1/4 cup olive oil

1> Clean eggplant into 4 pieces  and leave skin on.

2> Put into beaten eggs and let sit in refrigerator for about 30 minutes, turn after 15 so other side gets saturated

3> In zip lock plastic 1 quart bag, put the flour, tumeric, chili powder, salt and shake till all is mixed.

4> Add eggplant one at a time, shake until coated, place on plate to dry for about five minutes, then dip again in egg wash and again shake in flour mixture then put on plate good stick to coating

5> Heat pan until olive oil is just hot (do not over heat or it will burn and be bitter)

6>  Place eggplant in pan and let cook (about medium high)  for about 5 minutes, then turn to cook on other side about 5 minutes

7>  Cover with lid and turn to low and let cook 10 more minutes.

8>  Done when fork pierces easily, place on paper towel to drain oil

Serve with side of fresh steamed corn and garden sliced tomatoes.

%d bloggers like this: