Archive for June, 2018


Blueberry Muffin Bars
courtesy of Betty Crocker
  • Makes: 32 servings
  • Serving Size: 1 bar each
  • Carb Grams Per Serving: 15

Ingredients

  •  Nonstick cooking spray
  •  1 3/4 cups quick-cooking rolled oats
  •  3/4 cup all-purpose flour
  •  3/4 cup whole wheat flour
  •  3/4 cup packed brown sugar*
  •  teaspoon apple pie spice
  •  1/2 cup light butter (1 stick)
  •  1/2 cup coarsely chopped slivered almonds
  •  cup sugar-free blueberry preserves
  •  1/2 teaspoon almond extract

Directions

  1.  Preheat oven to 350 degrees F. Line a 13x9x2-inch baking pan with foil, extending foil up over the edges of the pan. Lightly coat foil with cooking spray; set aside.
  2.  In a large bowl combine oats, all-purpose flour, whole wheat flour, brown sugar, and apple pie spice. Using a pastry blender, cut in light butter until mixture is crumbly. Transfer 3/4 cup of the crumb mixture to a small bowl; stir in almonds. Set aside.
  3.  Press remaining crumb mixture into the bottom of the prepared pan. Bake for 10 minutes.
  4.  In a small bowl stir together the preserves and almond extract. Carefully spread preserves evenly over crust. Sprinkle with reserved crumb mixture; press lightly.
  5.  Bake for 20 to 25 minutes or until top is lightly browned. Cool completely in pan on wire rack. Lift from pan using foil and cut into bars. Wrap remaining bars in foil to store.

Tip

  • *Sugar Substitute: We do not recommend using a sugar substitute for the brown sugar for this recipe.

Nutrition Facts Per Serving:

Servings Per Recipe: 32
PER SERVING: 89 cal., 3 g total fat (1 g sat. fat), 4 mg chol., 18 mg sodium, 15 g carb. (1 g fiber, 5 g sugars), 2 g pro.

Diabetic Exchanges

Starch (d.e): 0.5; Fat (d.e): 0.5; Fruit (d.e): 0.5

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Ingredients

  •  Disposable slow cooker liner
  •  Nonstick cooking spray
  •  10 – ounce package frozen chopped spinach, thawed and squeezed dry
  •  tablespoon olive oil
  •  cups coarsely chopped fresh portobello mushrooms
  •  1/2 cup chopped orange sweet pepper (1 small)
  •  3/4 cup shredded Swiss cheese (3 ounces)
  •  1/2 cup low fat packaged biscuit mix
  •  cups refrigerated or frozen egg product, thawed, or 8 eggs, lightly beaten
  •  cups lowfat milk
  •  tablespoon snipped fresh chives or 1 teaspoon dried chives
  •  1/4 teaspoon salt
  •  1/4 teaspoon black pepper
  •  Salsa (optional)

Directions

  1.  Line a 3 1/2- or 4-quart slow cooker with a disposable slow cooker liner. Generously coat liner with cooking spray. Press spinach with paper towels to remove as much liquid as possible; set aside.
  2.  In a large skillet heat oil over medium heat. Add mushrooms and sweet pepper; cook until tender, stirring occasionally. Stir in spinach, cheese, and biscuit mix.
  3.  In a medium bowl combine egg product, milk, chives, salt, and black pepper. Stir into spinach mixture in skillet. Pour mixture into the prepared cooker.
  4.  Cover and cook on low-heat setting for 1 3/4 to 2 3/4 hours or until a knife inserted in the center comes out clean, rotating the crockery liner 180 degrees halfway through the cooking time. Turn off cooker. If possible, remove crockery liner from cooker. Cool, uncovered, for 15 minutes.
  5.  Top crockery liner with a cutting board. Holding the cutting board in place, invert to unmold quiche onto the cutting board. Remove the crockery liner and disposable slow cooker liner. Invert quiche again onto a serving platter; cut into slices. If desired, serve with salsa.

Nutrition Facts Per Serving:

Servings Per Recipe: 8
PER SERVING: 158 cal., 6 g total fat (3 g sat. fat), 13 mg chol., 349 mg sodium, 13 g carb. (2 g fiber, 5 g sugars), 14 g pro.

Diabetic Exchanges

Vegetables (d.e): 0.5; Starch (d.e): 0.5; Lean Meat (d.e): 1.5; Fat (d.e): 0.5;

Pulled Pork Sandwiches with Sriracha BBQ Sauce

courtesy of Cooking Light

Ingredients

  • 3 tablespoons brown sugar
  • 1 tablespoon ground coriander
  • 1 teaspoon garlic powder
  • 1 teaspoon chili powder
  • 3/4 teaspoon salt
  • 1 (3 1/2-pound) boneless pork shoulder (Boston butt), trimmed and cut into 4 pieces
  • 1/2 cup ketchup
  • 1/3 cup seasoned rice vinegar
  • 2/3 cup water
  • 3 tablespoons Sriracha (hot chile sauce, such as Huy Fong), divided
  • 1 tablespoon minced peeled fresh ginger
  • 12 (1 1/2-ounce) whole-wheat hamburger buns
How to Make It
Step 1

Combine first 5 ingredients in a small bowl. Rub pork with sugar mixture.

Step 2

Combine ketchup, vinegar, 2/3 cup water, 2 tablespoons Sriracha, and ginger in a slow cooker, stirring well. Add pork; toss to coat.

Step 3

Cook on LOW for 8 hours or until very tender

Nutritional Information

  • Calories 231
  • Fat 6.5g
  • Satfat 2g
  • Monofat 1.9g
  • Polyfat 1.5g
  • Protein 20g
  • Carbohydrate 28g
  • Fiber 5g
  • Cholesterol 46mg
  • Iron 4mg
  • Sodium 619mg
  • Calcium 269mg

 

Step 4

Skim fat from surface of cooking liquid. Remove pork from cooker. Stir in remaining 1 tablespoon Sriracha. Shred pork; return to Sriracha mixture. Place about 3 ounces meat mixture on bottom half of each bun; top with top halves of buns.

Honey Mustard Glazed Salmon

Honey Mustard Glazed Salmon

Recipe courtesy of Betty Crocker

Ingredients

1    salmon fillet (1 lb) SAVE $
1    tablespoon packed brown sugar
1    tablespoon butter, melted SAVE $
1    tablespoon olive or vegetable oil
1    tablespoon honey
1    tablespoon soy sauce
1    tablespoon Dijon mustard
1    clove garlic, finely chopped

teps

  • 1    Place salmon, skin side down, in shallow glass or plastic dish. In small bowl, mix remaining ingredients; pour over salmon. Cover; refrigerate at least 15 minutes but no longer than 1 hour.
  • 2    Set oven control to broil. Remove salmon from marinade; reserve marinade. Place salmon, skin side down, on rack in broiler pan. Broil with top 4 to 6 inches from heat 10 to 15 minutes, brushing 2 to 3 times with marinade, until fish flakes easily with fork. Discard any remaining marinade.

Nutrition Facts

Serving Size: 1 Serving
Calories
270
Calories from Fat
130
Total Fat
15g
23%
Saturated Fat
4 1/2g
21%
Trans Fat
0g
 
Cholesterol
70mg
24%
Sodium
390mg
16%
Potassium
500mg
14%
Total Carbohydrate
9g
3%
Dietary Fiber
0g
0%
Sugars
8g
 
Protein
25g
 
% Daily Value*:
Vitamin A
6%
Vitamin C
0%
Calcium
2%
Iron
4%
Exchanges:

0 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 3 1/2 Lean Meat; 0 High-Fat Meat; 1 Fat;

*Percent Daily Values are based on a 2,000 calorie diet.

Cilantro-Lime Chicken Skillet

Modified recipe originally posted by Betty Crocker

Ingredients

Chicken

2      tablespoons of cumin

1/8   teaspoon of salt

1/2   teaspoon ground red pepper (cayenne)
 4      boneless skinless chicken breasts (about 7 oz each)
1       tablespoon vegetable oil

Rice Mixture

2 1/4     cups fat free chicken broth (from 32-oz carton)
2           tablespoons lime juice
1           tablespoon finely chopped garlic
1           cup uncooked regular long-grain white rice
1           cup black beans (from 15-oz can), drained, rinsed
1           can (4.5 oz)  chopped green chiles

Cilantro-Lime Topping

1/4      cup water
2         tablespoons lime juice
1         medium avocado, pitted, peeled and cut into 1-inch pieces
1/4     cup chopped fresh cilantro leaves
1         teaspoon finely chopped garlic
1/8      teaspoon salt

Steps

  • 1    In large resealable food-storage plastic bag, mix cumin, salt mix and red pepper. Add chicken to bag; seal, and shake to coat chicken evenly.
  • 2    In 12-inch nonstick skillet, heat oil over medium-high heat. Cook chicken in oil 5 to 7 minutes, turning once, until browned on both sides. Remove chicken from skillet; cover to keep warm.
  • 3    To same skillet, add Rice Mixture ingredients; heat to boiling. Cover; reduce heat to medium-low. Simmer about 15 minutes or until liquid has been reduced by about half. Stir mixture thoroughly; place chicken on top of rice.
  • 4    Cover; continue cooking 12 to 15 minutes or until juice of chicken is clear when center of thickest part is cut (at least 165°F), and rice is tender. Remove chicken to cutting board; cut at angle into 1/2-inch slices; return chicken to skillet.
  • 5    Meanwhile, in mini food processor or blender, place Cilantro-Lime Topping ingredients; blend until smooth, scraping down sides of blender as necessary. Transfer mixture to small resealable food-storage plastic bag, and cut corner off one end; squeeze on top of sliced chicken and rice before serving.
  • 6     Garnish with chopped cilantro and lime wedges. Serve any remaining topping with chicken and rice.

Serve-Withs, If Desired

Chopped fresh cilantro leaves and lime wedges

Garlic Parmesan Tomato Zucchini Bake. A simple, beautiful summer side dish. Just ONE bowl! Healthy, low carb, gluten free, and perfect for extra summer veggies. Recipe at wellplated.com | @wellplated

 

YIELD: 6 servings  PREP TIME: 15 minutes  COOK TIME: 45 minutes

TOTAL TIME: 1 hour

Ingredients:

  • 3 medium zucchini (about 1 1/2 pounds)
  • 1 small/medium eggplant (about 3/4 pound—see notes if your eggplant is large)
  • 1 pint cherry or grape tomatoes
  • 1/4 cup chopped green peppers (spicy ones if you prefer)
  • 1 tablespoon extra-virgin olive oil
  • 4 large cloves garlic, minced
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper
  • 2/3 cup freshly grated Parmesan cheese, divided (about 2 1/2 ounces)
  • 1/4 cup chopped fresh basil, divided
  • 1/4 cup chopped fresh parsley, divided

Directions:

  1. Preheat the oven to 350 degrees F. Lightly grease a deep 9×9-inch baking dish or similar 3 1/2-quart casserole dish with nonstick spray.
  2. Quarter the zucchini then cut into 1/2-inch slices and place in a large mixing bowl (each piece of zucchini should be roughly 1/2 to 3/4 inches in size). Next, slice the eggplant into 1/4-inch rounds, then stack the rounds and cut into roughly 3/4-inch pieces. Add to the bowl with the zucchini. Halve the cherry tomatoes and add them to the bowl. Add 1/4 cup green peppers…..Drizzle the cut vegetables with the olive oil, then add the garlic, salt, pepper, 1/3 cup of the Parmesan cheese, and half of the basil and parsley. Toss gently to combine.
  3. Transfer the vegetables to the prepared baking dish. Bake for 25 minutes, cover the pan with aluminum foil, then continue baking for 10 to 20 additional minutes, until the vegetables are tender. Sprinkle with the remaining Parmesan cheese, basil, and parsley. Serve warm.
  • Larger, more mature summer eggplant can have a slightly bitter taste. If you’d like to avoid this (or find eggplant a bit bitter in general), salt the eggplant first, which helps mellow its flavor. Before starting the recipe, cut the eggplant into 1/4-inch

Berry Lush

Courtsey of Betty Crocker

Ingredients

1     pouch (17.5 oz) Betty Crocker™ sugar cookie mix
       Butter and egg called for on cookie mix pouch for drop cookies
1/3  cup butter, melted
1     package (8 oz) cream cheese, softened
1      cup powdered sugar
3/4    cup seedless raspberry jam
1       container (12 oz) Cool Whip™ frozen whipped topping, thawed
3        cups fresh blueberries
2        boxes (3.3 oz each) Jell-O™ white chocolate-flavor instant pudding & pie filling mix
3      cups cold milk
1      cup fresh raspberries

Steps

  • 1     Heat oven to 375°F. Make and bake drop cookies as directed on pouch. Cool         completely, at least 30 minutes.
  • 2     In food processor, process half of the cookies to coarse crumbs. Remove to medium bowl. Continue to process second half of cookies to coarse crumbs; add to bowl. Stir in melted butter until well blended. In ungreased 13×9-inch pan or baking dish, press cookie crumb mixture firmly in bottom. Set aside.
  • 3     In medium bowl, beat cream cheese, powdered sugar and jam with electric mixer on medium speed until smooth, scraping down side of bowl frequently. Beat in 2 cups of the whipped topping. Spread over cookie crust. Sprinkle 2 cups of the blueberries over cream cheese mixture.
  • 4     In another medium bowl, beat dry pudding mix and milk with whisk about 2 minutes or until thick. Drop by spoonfuls over berry layer; spread evenly over top. Drop remaining whipped topping by spoonfuls over pudding layer; spread evenly. Cover and refrigerate 4 hours.
  • 5     When ready to serve, sprinkle raspberries and remaining 1 cup blueberries on top. Cut into 6 rows by 4 rows. Cover and refrigerate any remaining pieces.

Nutrition Facts

Serving Size: 1 Servings
Calories
320
Calories from Fat
130
Total Fat
14g
22%
Saturated Fat
9g
45%
Trans Fat
0g
 
Cholesterol
35mg
12%
Sodium
280mg
12%
Potassium
105mg
3%
Total Carbohydrate
46g
15%
Dietary Fiber
1g
5%
Sugars
25g
 
Protein
3g
 
% Daily Value*:
Vitamin A
8%
Vitamin C
4%
Calcium
6%
Iron
2%
Exchanges:

1 Starch; 0 Fruit; 2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 1/2 Fat;

*Percent Daily Values are based on a 2,000 calorie diet.

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