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Hearty Vegetable, Bacon, and Quinoa Quiche

  • Makes: 6 servings
  • Carb Grams Per Serving: 15

Ingredients

  • Nonstick cooking spray
  • 1/2 cup quinoa
  • 8 ounces sliced fresh mushrooms
  • 1 cup loosely packed, coarsely chopped fresh spinach
  • 1/2 cup sliced, halved leeks
  • 4 1/2-ounce slices applewood smoked bacon, crisp cooked and coarsely crumbled (32 slices per pound)
  • 4 eggs, lightly beaten
  • 1 cup refrigerated or frozen egg product, thawed
  • 1 12 – ounce can evaporated fat-free milk
  • 2 ounces Gruyere or Havarti cheese, shredded (1/2 cup)
  • 1/2 teaspoon salt
  • 1/8 teaspoon ground black pepper

Directions

  1. Preheat oven to 350 degrees F. Coat a deep 10-inch pie plate with cooking spray.
  2. Rinse quinoa. Using a rubber spatula, spread quinoa as evenly as possible over the bottom of the prepared pie plate.
  3. In a medium bowl stir together mushrooms, spinach, leeks, and bacon. Spread mushroom mixture evenly over the quinoa.
  4. In a large bowl whisk together the eggs, egg product, evaporated milk, shredded cheese, salt, and pepper. Pour into the pie plate (it will be full).
  5. Bake for 55 to 60 minutes or until set in the center and browned on top.
 Courtesy of Diabetic Weekly

Nutrition Facts Per Serving:

Servings Per Recipe: 6
PER SERVING: 288 cal., 12 g total fat (4 g sat. fat), 163 mg chol., 571 mg sodium, 15 g carb. (1 g fiber, 4 g sugars), 20 g pro.

Diabetic Exchanges

Starch (d.e): 1; Lean Meat (d.e): 2.5

Sweet Pepper Hash Brown Baked Eggs

  • Makes: 8 servings
  • Serving Size: 1 egg with pepper ring and 1/2 cup hash browns
  • Carb Grams Per Serving: 18

Ingredients

  • Nonstick cooking spray
  • 1 20 – ounce package O’Brien-style refrigerated shredded hash brown potatoes (such as Simply Potatoes brand)
  • 1 tablespoon olive oil
  • 1 large green sweet pepper
  • 1/2 cup pizza sauce
  • 1/4 cup finely shredded Parmesan cheese (1 ounce)
  • 8 eggs
  • Freshly ground black pepper and/or snipped fresh basil (optional)

Directions

  1. Preheat oven to 375 degrees F. Coat a 3-quart rectangular baking dish with cooking spray. Add potatoes to prepared baking dish. Drizzle oil over potatoes; toss to combine. Spread potatoes evenly in the baking dish. Bake for 10 minutes. Stir potatoes; spread evenly in the baking dish again. Bake for 10 minutes more.
  2. Meanwhile, slice the sweet green pepper into eight 1/4- to 1/2-inch-thick rings. Remove seeds. Remove potatoes from oven. Reduce oven temperature to 350 degrees F. Arrange pepper rings in two rows on top of the potatoes. Spread 1 tablespoon of the pizza sauce within each pepper ring, then break an egg into each pepper ring. Top each egg with a rounded teaspoon of the shredded Parmesan cheese. Bake for 15 to 20 minutes more or until egg whites are set and yolks begin to thicken but are not hard.
  3. If desired, garnish with freshly ground black pepper and/or snipped fresh basil.
 Courtesy of Diabetic Weekly

Nutrition Facts Per Serving:

Servings Per Recipe: 8
PER SERVING: 179 cal., 7 g total fat (2 g sat. fat), 188 mg chol., 491 mg sodium, 18 g carb. (2 g fiber, 2 g sugars), 9 g pro.

Diabetic Exchanges

Medium-Fat Meat (d.e): 1; Starch (d.e): 1; Fat (d.e): 0.5

Pork and Green Chile Stew

  • Makes: 8 servings
  • Serving Size: 1 1/2cup
  • Carb Grams Per Serving: 34

Ingredients

  • 4 fresh poblano chile peppers* or 2 green sweet peppers
  • 1 1/2 pounds lean boneless pork shoulder
  • 3 cups chopped onion
  • 1/4 cup finely chopped fresh jalapeno pepper*
  • 6 cloves garlic, minced
  • 1 teaspoon salt
  • 1/2 teaspoon dried oregano, crushed, or 1 1/2 teaspoons snipped fresh oregano
  • 1 1/2 pounds red potatoes, cut into 1-inch pieces
  • 3 medium zucchini, halved lengthwise and cut into 1/2-inch-thick slices
  • 1 10 – ounce package frozen whole kernel corn, thawed
  • 1/2 cup snipped fresh cilantro
  • Lime wedges (optional)

Directions

  1. Preheat oven to 425 degrees F. Line a baking sheet with foil. To roast poblano or sweet peppers, halve peppers and remove stems, seeds, and membranes.* Place peppers, cut sides down, on prepared baking sheet. Roast about 20 minutes or until skins are bubbly and browned. Wrap peppers in the foil; let stand for 20 to 25 minutes or until cool enough to handle. Using a paring knife, pull the skins off gently and slowly. Coarsely chop peppers. Reduce oven to 325 degrees F.
  2. Trim fat from pork. Cut pork into bite-size pieces. In a Dutch oven, combine roasted peppers, pork, onion, jalapeno pepper, garlic, salt, and dried oregano (if using). Cover and bake in the 325 degree F oven for 45 minutes.
  3. Stir in potatoes. Cover and bake for 30 minutes. Stir in zucchini and corn. Cover and bake about 15 minutes more or until pork and vegetables are tender. Stir in cilantro and fresh oregano (if using). If desired, serve stew with lime wedges. 8 (1-1/2-cup) servings.

Tip

  • *Test Kitchen Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Nutrition Facts Per Serving:

Servings Per Recipe: 8
PER SERVING: 269 cal., 6 g total fat (2 g sat. fat), 55 mg chol., 377 mg sodium, 34 g carb. (5 g fiber), 22 g pro.

Diabetic Exchanges

Vegetables (d.e): 2; Lean Meat (d.e): 2; Starch (d.e): 1.5

Italian Wild Rice Soup

  • Makes: 8 servings
  • Carb Grams Per Serving: 24
Ingredients
  • 1 pound ground pork
  • 4 cups water
  • 2 14 1/2 – ounce can lower-sodium beef broth
  • 1 14 1/2 – ounce can no-salt-added diced tomatoes with basil, garlic, and oregano, undrained
  • 1 6 – ounce can tomato paste
  • 1 cup chopped onion (1 large)
  • 3/4 cup wild rice, rinsed and drained
  • 6 cloves garlic, minced
  • 2 tablespoons Italian seasoning, crushed
  • 1 1/2 teaspoons paprika
  • 1 teaspoon fennel seeds
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon salt
  • 1/4 teaspoon crushed red pepper
  • 1 9 – ounce package fresh spinach, chopped
  • 1/2 cup finely shredded Parmesan cheese (2 ounces)

Directions

  1. In a large skillet cook pork over medium heat until no longer pink, using a wooden spoon to break up meat as it cooks; drain off fat.
  2. In a 4- to 6-quart slow cooker combine cooked pork, the water, broth, tomatoes, tomato paste, onion, uncooked wild rice, garlic, Italian seasoning, paprika, fennel seeds, black pepper, salt, and crushed red pepper.
  3. Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3 1/2 to 4 hours. Stir spinach into

    Nutrition Facts Per Serving:

    Servings Per Recipe: 8
    PER SERVING: 274 cal., 11 g total fat (5 g sat. fat), 45 mg chol., 315 mg sodium, 24 g carb. (6 g fiber, 8 g sugars), 20 g pro.

    Diabetic Exchanges

    Mark as Free Exchange (d.e): 0; Fat (d.e): 1.5; Vegetables (d.e): 2; Lean Meat (d.e): 2; Starch (d.e): 1

    soup.

  4. Serve topped with cheese.

Chile Verde

  • Makes: 6 servings
  • Serving Size: 2 tortillas and 1 cup pork mixture each
  • Carb Grams Per Serving: 32

Ingredients

  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 1/2 pounds boneless pork shoulder roast
  • Nonstick cooking spray
  • 1 tablespoon olive oil
  • 1 pound fresh tomatillos, husks removed and chopped (about 4 cups)
  • 1 cup chopped onion
  • 3 teaspoons finely shredded lime peel, divided
  • 2 tablespoons lime juice
  • 4 cloves garlic, minced
  • 3/4 cup chopped yellow or red sweet pepper
  • 12 6 – inches corn tortillas
  • 2 tablespoons snipped fresh cilantro
  • Purchased green salsa (optional)
  • Lime wedges (optional)

Directions

  1. In a small bowl, combine cumin, salt, and pepper; set aside. Trim fat from meat. Cut meat into 1-inch pieces. Sprinkle cumin mixture over meat. Coat a large skillet with cooking spray. In the hot skillet brown half of the meat over medium heat. Remove meat from skillet. Add oil to skillet. Brown remaining meat in hot oil. Drain off fat. Place meat in a 3-1/2- or 4-quart slow cooker. Add tomatillos, onion, 1 teaspoon of the lime peel, the lime juice, and garlic. Stir to combine.
  2. Cover and cook on low-heat setting for 6 to 8 hours or on high-heat setting for 3 to 4 hours.
  3. If using low-heat setting, turn to high-heat setting. Add sweet pepper to cooker. Cover and cook for 15 minutes more. Fill corn tortillas with meat mixture; sprinkle with cilantro and remaining lime peel. If desired, serve with green salsa and lime wedges.

Tip

  • Tip: For easy cleanup, line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.

Nutrition Facts Per Serving:

Servings Per Recipe: 6
PER SERVING: 333 cal., 11 g total fat (3 g sat. fat), 73 mg chol., 314 mg sodium, 32 g carb. (4 g fiber, 3 g sugars), 27 g pro.

Diabetic Exchanges

Fat (d.e): 0.5; Lean Meat (d.e): 3; Starch (d.e): 2; Vegetables (d.e): 1

Warm Snow-Pea and Chicken Salad

Nutrition Details

per servingCalories 284, Fat 13g, Cholesterol 64mg, Sodium 509mg, Saturated Fat 2g, Protein 30g, Fiber 3g, Carbohydrates 13g

SERVINGS: 4   |  TOTAL TIME: 40 min

Ingredients

  • 1 pounds chicken, breast, boneless, skinless
    trimmed
  • 14 ounce(s) broth, chicken, less sodium
  • 3 tablespoon vinegar, rice
  • 3 tablespoon soy sauce, less sodium
  • 3 teaspoon oil, toasted sesame
    divided
  • 2 tablespoon tahini (sesame seed paste)
    or cashew butter
  • 1 tablespoon ginger, fresh
    minced
  • 2 clove(s) garlic
    minced
  • 1 pounds peas, snow
    trimmed and thinly slivered lengthwise
  • 2 tablespoon nuts, cashews
    chopped

Instructions

1. Place chicken in a medium skillet or saucepan and add broth; bring to a boil. Cover, reduce heat to low, and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board to cool. Shred into bite-size pieces. (Cool and refrigerate the broth, reserving it for another use.)

2. Meanwhile, whisk vinegar, soy sauce, 2 teaspoons sesame oil and tahini (or cashew butter) in a large bowl until smooth.

3. Heat the remaining 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add ginger and garlic and cook, stirring, until fragrant, about 1 minute. Stir in slivered peas and cook, stirring, until bright green, 3 to 4 minutes. Transfer to the bowl with the dressing.
4. Add the chicken to the bowl with the peas; toss to combine. Serve sprinkled with cashews.
Courtsey of “EveryDay Health”

chicken-cutlets-carrot-kale-salad

 

  • Makes 4
  • Hands-On Time20 min
  • Total Time 25 min

INGREDIENTS

  1. large eggs
  2. tablespoons Dijon mustard, divided
  3. cups panko
  4. 4-oz. chicken cutlets
  5. teaspoon kosher salt, plus more to taste
  6. ¾ teaspoon black pepper, plus more to taste
  7. ½ cup olive oil, divided
  8. tablespoons fresh lemon juice
  9. carrot, peeled and shaved into ribbons
  10. ounces lacinato kale, torn

DIRECTIONS

  1. Whisk together eggs and 1 tablespoon mustard in a shallow dish. Place panko in another shallow dish.
  2. Season chicken with 1 teaspoon salt and ¾ teaspoon pepper. Dip cutlets in egg mixture, then dredge in panko, pressing to adhere.
  3. Heat 2 tablespoons oil in a large skillet over medium. Add 2 cutlets and cook until golden brown and cooked through, about 4 minutes per side. Transfer to a paper towel–lined plate. Repeat with 2 tablespoons oil and remaining 2 cutlets. Cover with aluminum foil to keep warm.
  4. Whisk together lemon juice and remaining 1 tablespoon mustard and ¼ cup oil; season to taste with salt and pepper. Add carrot and kale; toss to coat. Serve salad with chicken.

By Judy Levy

NUTRITIONAL INFORMATION

Per Serving

  • Calories 544 calories
  • Fat 32 g
  • Sat Fat 5 g
  • Cholesterol 158 mg
  • Sodium 889 mg
  • Protein 35 g
  • Carbohydrate 28 g
  • Sugar 4 g
  • Fibe r3 g

Courtesy of Real Simple

 

INGREDIENTS

  1. 1 pound bacon
  2. 2 pounds brussels sprouts
  3. 1 teaspoon ghee
  4. 1 teaspoon garlic powder
  5. 1/4 teaspoon sea salt
  6. Small wooden skewers

DIRECTIONS

  1. Cut each strip of bacon in half lengthwise. In a frying pan on medium heat, cook the bacon until it’s partially cooked but still soft and pliable. (If you overcook the bacon, it will be difficult to weave it onto the skewer.) Remove the bacon from the pan, and set it aside. Remove most of the bacon grease from the pan, leaving just enough to coat it.
  2. Cut the brussels sprouts in half lengthwise. Add the sprouts, ghee, garlic powder, and sea salt to the frying pan. Sauté on medium heat until the sprouts are tender and browned.
  3. Preheat the oven to 375ºF.
  4. Assemble the skewers by threading 1 end of the bacon onto the end of a skewer. Add a brussels sprout slice, and weave the bacon around the sprout and back through the skewer, creating a wave pattern between the sprouts. Move the bacon and the sprout down the skewer, and repeat this process 2-3 more times for each skewer.
  5. Bake the skewers in a baking pan for 5-10 minutes, or until the bacon is fully cooked.

From Paleo Happy Hour by Kelly Milton

 

Artichoke Crab Cakes

artichoke-crab-cakes

  • Makes 4 (serving size: 2 crab cakes)
  • Hands-On Time 15 min
  • Total Time 15 min
  • December 2016

INGREDIENTS

  1. pound fresh jumbo lump crabmeat, drained and picked
  2. (6-oz.) jar quartered, marinated artichoke hearts, drained
  3.  cup fine, dried breadcrumbs
  4. ¼ cup mayonnaise
  5. large egg, lightly beaten
  6. ½ teaspoon kosher salt

DIRECTIONS

  1. Stir together all ingredients in a medium bowl. Shape mixture into 8 patties. Cook patties in a lightly greased large nonstick skillet over medium-high until golden brown, about 3 minutes per side.

For an added pop of color, arrange the crab cakes over a bed of greens, and top with a remoulade or salsa verde.

Photo and recipe from Real Simple website.   Easy and delicious

 

 

 

 

Image result for Pictures of Pennsylvania Dutch Shaken Cabbage

 

Photo by RobCardillo.com

 

Yield: 4 to 6 servings

You will need a broad, shallow sauté pan or skillet measuring about 13 to 14 inches in diameter. This will allow for the proper type of evaporation to take place and the vegetables will be more evenly cooked.

¼ cup olive oil or sesame oil

2 large onions cut in half lengthwise,
then sliced paper thin

½ cup diced celery

2 tablespoons coriander seeds

1 teaspoon caraway seeds

8 cups finely shredded cabbage (cut into thin strips
like sauerkraut)

1 cup strained dill pickle juice
or 1/3 to ½ cup herb flavored vinegar

½ cup chopped cilantro (coriander greens)

1½ tablespoons tiny capers

1 cup precooked edamame

Salt and pepper to taste

Heat the oil in the sauté pan. Once it is hot, add the onions, celery, coriander and caraway.

Cover and sweat over a medium-high heat for 5 minutes, and then add the cabbage and ½ cup of water.

Cover and continue sweating the vegetables for another 5 minutes, until cabbage begins to tenderize.

Add the pickle juice or vinegar and stir up the ingredients. Then add the cilantro and capers and the edamame (optional). Cover and heat the mixture for 5 more minutes, adjust seasonings and serve immediately.

Recipe shared from Heirloom.com  and  William Woys Weaver is an internationally known food historian, author, and heirloom gardener living in Devon, Pennsylvania

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