Pineapple-Chicken Stir-Fry

Bottled stir-fry sauce makes this chicken and vegetable dinner fast and easy to make. It's ready in 25 minutes.

Ingredients:

• 4   teaspoons cooking oil
• 1   medium red onion, halved lengthwise and sliced
• 1/4  of a fresh pineapple, peeled, cored, and cut into bite-size pieces
• 3/4  cup zucchini cut into thin bite-size strips
• 3/4  cup trimmed fresh pea pods
• 3   skinless, boneless chicken breast halves (12 ounces total), cut into thin bite-size strips
• 3   tablespoons bottled stir-fry sauce

Directions:

1. In a wok or large skillet, heat 2 teaspoons of the oil over medium-high heat. Stir-fry red onion in hot oil for 2 minutes. Add pineapple pieces, zucchini, and pea pods. Stir-fry for 2 minutes more. Remove mixture from wok.

2. Add the remaining 2 teaspoons oil to hot wok. Add chicken. Stir-fry for 2 to 3 minutes or until chicken is tender and no longer pink. Return onion mixture to wok. Add stir-fry sauce. Cook and stir about 1 minute or until heated through. If desired, serve with fresh pineapple wedges. Makes 4 servings.

Source:  diabeticlivingonline.com

Philly Shredded Beef Sandwiches

Tender beef topped with Monterey Jack cheese makes this sandwich a family favorite. And it's so easy -- just start with the Shredded Beef Master Recipe.

Ingredients:

Shredded Beef Master Recipe

• 3 -3 1/2 pounds boneless beef chuck pot roast
• 2 large onions, cut into thin wedges
• 2 cloves garlic, minced
• 1 14 1/2 - ounce can lower-sodium beef broth
• 1 tablespoon Worcestershire sauce
• 2 teaspoons dry mustard
• 1 teaspoon dried thyme, crushed
• 1/4 teaspoon salt
• 1/4 teaspoon cayenne pepper  
•  
• Directions: 
•  
• Trim fat from meat. If necessary, cut roast to fit into a 4- to 5-quart slow cooker. Place onions and garlic in cooker. Top with roast. In a medium bowl combine broth, Worcestershire sauce, mustard, thyme, salt, and cayenne pepper. Pour over all in cooker.
• Cover and cook on low-heat setting for 11 to 12 hours or on high-heat setting for 5 1/2 to 6 hours.
• Remove meat from cooker; remove onions with a slotted spoon, reserving cooking liquid. Using two forks, shred meat; discard fat. Skim fat from liquid. Add onions to meat; add enough liquid to the meat to moisten. Place 2-cup portions of beef in airtight containers; cover and refrigerate for up to 3 days or freeze for up to 3 months.

Nutrition Facts Per Serving:

Servings Per Recipe: 12

PER SERVING: 162 cal., 5 g total fat (2 g sat. fat), 50 mg chol., 146 mg sodium, 3 g carb. (1 g sugars), 26 g pro.

Diabetic Exchanges

Lean Meat (d.e): 4

Philly Shredded Beef Sandwiches

• 1 large onion, cut into thin wedges
• 2 cloves garlic, minced
• 2 teaspoons olive oil
• 2 cups Shredded Beef Master Recipe (see Recipe Center)
• 1/3 cup lower-sodium beef broth
• 3 bottled pepperoncini salad peppers, stems removed and thinly sliced
• 1 teaspoon dried oregano, crushed
• 1 teaspoon paprika
• 1/2 teaspoon ground black pepper
• 1/4 teaspoon celery seed
• 4 slices reduced-fat Monterey Jack cheese
• 8 slices sourdough bread, toasted
• 2 tablespoons light mayonnaise

Directions:

1. In a large skillet, cook onion and garlic in hot oil over medium heat about 5 minutes or until tender. Add shredded beef, broth, pepperoncini peppers, oregano, paprika, black pepper, and celery seed. Bring to boiling; reduce heat. Simmer, uncovered, about 5 minutes or until heated through and liquid nearly evaporates.
2. Place cheese slices on half of the bread slices. Spread mayonnaise on remaining bread slices. Spoon meat mixture over cheese slices. Top with remaining bread slices.

Nutrition Facts Per Serving:

Servings Per Recipe: 4

PER SERVING: 454 cal., 17 g total fat (6 g sat. fat), 73 mg chol., 975 mg sodium, 37 g carb. (3 g fiber, 5 g sugars), 39 g pro.

Diabetic Exchanges

Starch (d.e): 2.5; Lean Meat (d.e): 4; Fat (d.e): 1.5

Source: diabeticlivingonline.com

Braised Brisket

Make this slow cooker recipe for Sunday night dinner this week. Tender meat topped with creamy vegetables is a sure-to-be family favorite.

Ingredients:

• 1 2 - pound beef brisket
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1 tablespoon cooking oil
• 1 large onion, cut into wedges
• 2 medium parsnips, cut into 2-inch pieces
• 2 medium carrots, cut into 2-inch pieces
• 1/2 teaspoon dill seed
• 1/2 teaspoon caraway seed
• 1/4 teaspoon salt
• 1 1/2 cups lower-sodium beef broth
• 1/4 cup vodka (optional)
• 1 8 - ounce carton light dairy sour cream
• 1/3 cup all-purpose flour
• 1/4 cup water
• 2 teaspoons dried dill weed
• 2 teaspoons horseradish mustard
• 2 cups finely shredded cabbage
• 1 cup sliced fresh mushrooms

Directions:

1. Trim fat from brisket. Cut brisket to fit in a 3-1/2- to 4-quart slow cooker. Sprinkle brisket with salt and pepper. In a large skillet, brown brisket in hot oil over medium-high heat.
2. In the slow cooker, place onion, parsnips, and carrots. Sprinkle with dill seeds, caraway seeds, and salt. Top with brisket. Pour beef broth and vodka, if using, over all.
3. Cover; cook on low-heat setting for 10 hours or on high-heat setting for 5 hours.
4. If using low-heat setting, turn to high-heat setting. In a medium bowl, stir together sour cream, flour, the water, dill weed, and mustard until smooth. Stir about 1 cup of the hot cooking liquid into the sour cream mixture. Return all to cooker; stir to combine. Stir in cabbage and mushrooms. Cover and cook for 30 to 60 minutes more or until vegetables are tender and liquid is thickened and bubbly.
5. Transfer brisket to a cutting board and slice thinly across the grain. Serve with sauce and vegetables.

Nutrition Facts Per Serving:

Servings Per Recipe: 6

PER SERVING: 348 cal., 13 g total fat (5 g sat. fat), 75 mg chol., 482 mg sodium, 21 g carb. (4 g fiber, 5 g sugars), 37 g pro.

Diabetic Exchanges

Vegetables (d.e): 1; Starch (d.e): 1; Lean Meat (d.e): 4.5

Source:  diabeticlivingonline.com

Meatballs With Sweet Lemon Glaze

Snow peas are a low-calorie, low-carb addition to this dish that offer color and a hint of crunch.

Ingredients:

• 1/4 cup quick-cooking rolled oats
• 1/4 cup refrigerated or frozen egg product, thawed
• 3 teaspoons finely shredded lemon peel
• 1/4 teaspoon crushed red pepper
• 1/4 teaspoon salt
• 1 pound 93 percent lean ground beef, ground pork, or ground turkey
• Nonstick cooking spray
• 1/2 cup apricot spreadable fruit
• 1/4 cup water
• 2 tablespoons reduced-sodium soy sauce
• 2 tablespoons lemon juice
• 2 teaspoons cornstarch
• 4 cups fresh snow pea pods, steamed*
• 1/2 Cup of finely chopped green onions

• Freshly ground black pepper (optional)
• Lemon wedges (optional)

Directions:

1. In a large bowl combine green onions, oats, egg product, 2 teaspoons of the lemon peel, the crushed red pepper, and salt. Add ground beef; mix well. Form into 1-inch meatballs.
2. Lightly coat an unheated large nonstick skillet with cooking spray; place over medium-high heat until hot. Brown meatballs in skillet, turning occasionally. Meanwhile, in a small bowl combine spreadable fruit, the water, 1 tablespoon of the soy sauce, and 1 tablespoon of the lemon juice. Lightly coat an unheated 1 1/2- or 2-quart slow cooker with cooking spray. Add meatballs to cooker and pour the fruit spread mixture over all in cooker.
3. Cover and cook on low-heat setting for 4 hours or on high-heat setting for 2 hours.
4. Using a slotted spoon, transfer the meatballs to a plate. In a small bowl whisk together the remaining 1 tablespoon soy sauce, 1 tablespoon lemon juice, the cornstarch, and remaining 1 teaspoon lemon peel. Whisk into the cooking liquid in slow cooker. Gently fold in the meatballs.
5. If using low-heat setting, turn to high-heat setting. Cover and cook about 10 minutes more or until thoroughly heated and sauce is slightly thickened. Serve meatballs over snow peas. If desired, sprinkle with black pepper and serve with lemon wedges.

Tip:

• *Test Kitchen Tip: To steam snow pea pods, place a steamer basket in a saucepan. Add water to just below the bottom of the basket. Bring water to boiling. Add pea pods to steamer basket. Cover and reduce heat. Steam for 2 to 4 minutes or until desired doneness.

Nutrition Facts Per Serving:

Servings Per Recipe: 4

PER SERVING: 332 cal., 9 g total fat (3 g sat. fat), 61 mg chol., 511 mg sodium, 33 g carb. (3 g fiber, 20 g sugars), 29 g pro.

Diabetic Exchanges

Lean Meat (d.e): 1; Fruit (d.e): 1; Starch (d.e): 1; Vegetables (d.e): 1

Source:  diabeticlivingonline.com

Steak With Tuscan Tomato Sauce

Serve this savory dish with hot cooked chard, noodles, or rice. Like spinach, chard is a storehouse of vitamins and phytonutrients. Simply chop the leaves and saute in a little olive oil.

Ingredients:

• 1 pound boneless beef round steak, cut 1 inch thick
• 1 tablespoon vegetable oil
• 1 medium onion, sliced (1/2 cup)
• 2 tablespoons quick-cooking tapioca, crushed
• 1 teaspoon dried thyme, crushed
• 1/4 teaspoon black pepper
• 1 14 1/2 - ounce can diced tomatoes with basil, garlic, and oregano, undrained
• 2 cups hot cooked red chard, noodles, or brown rice (optional)
• Fresh thyme sprigs (optional)

Directions:

1. Trim fat from steak. In a large skillet brown steak on all sides in hot oil over medium heat. Drain off fat.
2. Place onion in a 3 1/2- or 4-quart slow cooker. Sprinkle with tapioca, dried thyme, and pepper. Pour tomatoes over onion in cooker. Place steak on mixture in cooker.
3. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.
4. Transfer meat to a cutting board. Slice meat; serve with cooking sauce and, if desired, hot cooked chard, noodles, or rice. If desired, garnish with fresh thyme.

Nutrition Facts Per Serving:

Servings Per Recipe: 4

PER SERVING: 230 cal., 6 g total fat (1 g sat. fat), 49 mg chol., 595 mg sodium, 16 g carb. (1 g fiber, 7 g sugars), 28 g pro.

Diabetic Exchanges

Starch (d.e): 0.5; Lean Meat (d.e): 2.5; Vegetables (d.e): 1

Source:  diabeticlivingonline.com

German-Style Beef Roast

Slow cooked in a combination of dry red wine and German-style mustard, this beef roast is sure to be a crowd-pleaser.

Ingredients:

• 1 2 1/2 - 3 - pound boneless beef chuck pot roast
• 2 teaspoons vegetable oil
• 4 medium carrots, sliced (2 cups)
• 2 large onions, chopped (2 cups)
• 2 stalks celery, sliced (1 cup)
• 1/2 cup chopped kosher-style dill pickles
• 1/2 cup dry red wine or lower-sodium beef broth
• 3 tablespoons German-style mustard
• 1/2 teaspoon coarsely ground black pepper
• 1/4 teaspoon ground cloves
• 2 bay leaves
• 2 tablespoons flour
• 2 tablespoons dry red wine or lower-sodium beef broth
• 4 cups hot cooked spaetzle or noodles
• Snipped fresh parsley (optional)

Directions:

1. Trim fat from roast. If necessary, cut roast to fit in a 3 1/2- or 4-quart slow cooker. In a large nonstick skillet brown the roast on all sides in hot oil.
2. Meanwhile, in the cooker combine carrots, onions, celery, and pickles. Place roast on the vegetables. In a small bowl combine the 1/2 cup red wine, the mustard, pepper, cloves, and bay leaves. Pour over all in cooker.
3. Cover and cook on low-heat setting for 10 to 11 hours or on high-heat setting for 5 to 5 1/2 hours.
4. Transfer meat to a serving platter; cover to keep warm. For sauce, transfer vegetables and cooking liquid to a 2-quart saucepan. Skim off fat. Discard bay leaves. In a small bowl stir together flour and the 2 tablespoons red wine. Stir into mixture in saucepan. Cook and stir over medium heat until thickened and bubbly; cook and stir for 1 minute more. Slice meat. Serve meat and vegetables with sauce and hot cooked spaetzle. If desired, sprinkle with parsley.

Nutrition Facts Per Serving:

Servings Per Recipe: 8

PER SERVING: 358 cal., 7 g total fat (2 g sat. fat), 106 mg chol., 592 mg sodium, 30 g carb. (3 g fiber, 5 g sugars), 36 g pro.

Diabetic Exchanges

Vegetables (d.e): 0.5; Starch (d.e): 2; Lean Meat (d.e): 4

Source:  diabeticlivingonline.com

Beef And Bean Ragout

Hearty and colorful, this beef stew is sure to please. Hash brown potatoes and tomato sauce make it filling without adding too much carbohydrate.

Ingredients:

• 1 pound beef stew meat, cut into 1-inch cubes
• 1 16 - ounce can kidney beans, rinsed and drained
• 1 15 - ounce can tomato sauce with onion and garlic
• 1 14 1/2 - ounce can no-salt-added stewed tomatoes, undrained
• 1/2 28 - ounce package frozen diced hash brown potatoes with onions and peppers (about 4 cups)
• 2 teaspoons dried Italian seasoning, crushed
• Fresh oregano leaves (optional)

Directions:

1. In a 3-1/2- or 4-quart slow cooker stir together meat, beans, tomato sauce, tomatoes, potatoes, and Italian seasoning.
2. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. If desired, garnish each serving with oregano leaves.

Nutrition Facts Per Serving:

Servings Per Recipe: 6
PER SERVING: 249 cal., 3 g total fat (1 g sat. fat), 45 mg chol., 527 mg sodium, 34 g carb. (7 g fiber, 4 g sugars), 24 g pro.

Diabetic Exchanges

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

Source: diabeticlivingonline.com

Country Italian Beef Stew

Satisfy any appetite with this flavor-filled stew. Rosemary and basil amp up the Italian zest while keeping calories and carbs to a minimum.

Ingredients:

• 2 pounds boneless beef chuck pot roast
• 8 ounces tiny new potatoes, halved or quartered
• 2 medium carrots or parsnips, peeled and cut into 1- to 2-inch pieces
• 1 medium onion, chopped (1 cup)
• 1 medium fennel bulb, trimmed and cut into 1/2-inch-thick wedges
• 1 teaspoon dried rosemary, crushed
• 1 14 1/2 - ounce can lower-sodium beef broth
• 1 cup dry red wine or lower-sodium beef broth
• 1 6 - ounce can tomato paste
• 2 tablespoons quick-cooking tapioca
• 1/2 teaspoon black pepper
• 4 cloves garlic, minced
• 1 -2 cups fresh basil leaves, spinach leaves, or torn escarole

Directions:

1. Trim fat from roast. Cut roast into 2-inch pieces; set aside. In a 4- to 5-quart slow cooker combine potatoes, carrots, onion, and fennel. Add meat to cooker; sprinkle with rosemary.
2. In a medium bowl whisk together broth, wine, tomato paste, tapioca, pepper, and garlic. Pour over all in cooker.
3. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. Stir in basil just before serving.

Nutrition Facts Per Serving:

Servings Per Recipe: 6
PER SERVING: 325 cal., 6 g total fat (2 g sat. fat), 89 mg chol., 485 mg sodium, 25 g carb. (4 g fiber, 6 g sugars), 36 g pro.

Diabetic Exchanges

Fat (d.e): 1; Starch (d.e): 1; Vegetables (d.e): 1; Lean Meat (d.e): 4

Source: diabeticlivingonline.com