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Spinach, Avocado & Mango Salad


From EatingWell:  Fall 2004, The EatingWell Diabetes Cookbook (2005)

Reader Jennifer Sanders contributed this salad, which offers a wealth of color and texture, as well as antioxidants.

4 servings, 2 cups each | Active Time: 20 minutes | Total Time: 20 minutes

Ingredients

Dressing

  • 1/3 cup orange juice
  • 1 tablespoon red-wine vinegar
  • 2 tablespoons hazelnut oil, almond oil or canola oil
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon salt, or to taste
  • Freshly ground pepper, to taste

Salad

  • 10 cups baby spinach leaves, (about 8 ounces)
  • 1 1/2 cups radicchio, torn into bite-size pieces
  • 8-12 small red radishes, (1 bunch), sliced
  • 1 small ripe mango, sliced
  • 1 medium avocado, sliced

Preparation

  1. To prepare dressing: Whisk juice, vinegar, oil, mustard, salt and pepper in a bowl.
  2. To prepare salad: Just before serving, combine spinach, radicchio, radishes and mango in a large bowl. Add the dressing; toss to coat. Garnish each serving with avocado slices.

Nutrition

Per serving : 210 Calories; 14 g Fat; 2 g Sat; 2 g Mono; 0 mg Cholesterol; 10 g Carbohydrates; 3 g Protein; 6 g Fiber; 258 mg Sodium; 479 mg Potassium

1 Carbohydrate Serving

Exchanges: 3 vegetable, 3 fat (mono)

Korean-Style Steak & Lettuce Wraps

 

From EatingWell:  June/July 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

These wraps should be served with lots of condiments: kimchee, for sure, but also nonfat yogurt and shredded carrots dressed with rice vinegar. Serve the various components of the dish separately and let your family or guests build their own wraps to taste.

4 servings | Active Time: 35 minutes | Total Time: 40 minutes

Ingredients

  • 1 pound flank steak
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 cup diced peeled cucumber
  • 6 cherry tomatoes, halved
  • 1/4 cup thinly sliced shallot
  • 1 tablespoon finely chopped fresh mint
  • 1 tablespoon finely chopped fresh basil
  • 1 tablespoon finely chopped fresh cilantro
  • 1 tablespoon brown sugar
  • 2 tablespoons reduced-sodium soy sauce
  • 2 tablespoons lime juice
  • 1/2 teaspoon crushed red pepper
  • 1 head Bibb lettuce, leaves separated

Preparation

  1. Preheat grill to medium-high.
  2. Sprinkle steak with salt and pepper. Oil the grill rack (see Tip). Grill the steak for 6 to 8 minutes per side for medium. Transfer to a cutting board and let rest for 5 minutes. Cut across the grain into thin slices.
  3. Combine the sliced steak, cucumber, tomatoes, shallot, mint, basil and cilantro in a large bowl. Mix sugar, soy sauce, lime juice and crushed red pepper in a small bowl. Drizzle over the steak mixture; toss well to coat. To serve, spoon a portion of the steak mixture into a lettuce leaf and roll into a “wrap.”

Nutrition

Per serving : 199 Calories; 7 g Fat; 3 g Sat; 3 g Mono; 45 mg Cholesterol; 9 g Carbohydrates; 24 g Protein; 1 g Fiber; 465 mg Sodium; 542 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 1/2 vegetable, 3 lean meat

Tips & Notes

  • Make Ahead Tip: The steak mixture will keep, covered, in the refrigerator for up to 1 day.
  • To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. Do not use cooking spray on a hot grill.
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Cycle 2
  • Unlimited lean protein(limit 2 eggs)
  • Unlimited nonstarchy vegetables
  • 2 healthy carbs(legumes, brown rice, bulgar, couscous, corn, squash, and sweet potatoes)
  • 2 low-sugar fruits
  • 2 probiotics (low-fat yogurt)
  • 1 serving of friendly fats
  • Green tea
  • 64 ounces of water
Cycle 1
  • Unlimited lean protein(limit 2 eggs per day)
  • Unlimited nonstarchy vegetables
  • 2 low-sugar fruits
  • 2 probiotics (low-fat yogurt)
  • 1-2 servings of friendly fats
  • Green tea
  • 64 ounces of water
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Filet Mignon with Blueberry-Bourbon Barbecue Sauce

From EatingWell:  August/September 2006, EatingWell for a Healthy Heart Cookbook (2008)

Blueberries, loaded with antioxidants, have a balance of sweet and sour, which makes them an excellent base for a rich, tangy barbecue sauce. Fresh thyme rubbed on the steak dovetails wonderfully with the blueberries. Serve with fresh tomato wedges.

4 servings | Active Time: 45 minutes | Total Time: 45 minutes

Ingredients

Blueberry-Bourbon Barbecue Sauce

  • 1 1/2 teaspoons canola oil
  • 1/2 small red onion, chopped
  • 2 cloves garlic, chopped
  • 1 jalapeño pepper, seeded and chopped
  • 1/4 cup bourbon
  • 1 cup fresh or frozen (not thawed) blueberries
  • 1/4 cup ketchup
  • 3 tablespoons cider vinegar
  • 1 tablespoon brown sugar
  • 1 1/2 teaspoons molasses
  • Pinch of ground allspice

Filet Mignon

  • 1 tablespoon chopped fresh thyme
  • 1 tablespoon extra-virgin olive oil
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon coarsely ground pepper
  • 1 pound filet mignon, 1 1/2 to 2 inches thick, trimmed and cut into 4 portions

Preparation

  1. To prepare sauce: Heat oil in a small saucepan over medium heat. Add onion and cook, stirring occasionally, until tender and just starting to brown, 2 to 4 minutes. Add garlic and jalapeño and cook, stirring, until fragrant, about 30 seconds. Add bourbon, increase heat to high and bring to a boil; cook until most of the liquid has evaporated, 2 to 5 minutes. Stir in blueberries, ketchup, vinegar, brown sugar, molasses and allspice; return to a boil. Reduce the heat and simmer, stirring occasionally, until thickened, 15 to 20 minutes.
  2. Preheat grill to high.
  3. Combine thyme, oil, salt and pepper in a small bowl. Rub the mixture on all sides of steaks. Grill the steaks 3 to 5 minutes per side for medium-rare. Let the steaks rest for 5 minutes before serving with the sauce.

Nutrition

Per serving : 309 Calories; 12 g Fat; 3 g Sat; 6 g Mono; 67 mg Cholesterol; 16 g Carbohydrates; 25 g Protein; 1 g Fiber; 430 mg Sodium; 462 mg Potassium

Exchanges: 3 1/2 lean meat

Barbecued Raspberry-Hoisin Chicken


From EatingWell:  July/August 2007

Hoisin sauce along with pureed tart raspberries makes a wonderful Chinese-inspired marinade and dipping sauce for grilled chicken.

Plan ahead: The chicken thighs benefit from marinating for at least 2 hours before grilling.

4 servings | Active Time: 45 minutes | Total Time: 2 3/4 hours

Ingredients

  • 1 cup fresh or frozen raspberries
  • 3/4 cup hoisin sauce, (see Ingredient Note)
  • 5 tablespoons rice vinegar, divided
  • 1 clove garlic
  • 1 strip (2-by-1/2-inch) orange zest
  • 1 tablespoon chopped fresh ginger
  • 1/8 teaspoon freshly ground pepper
  • Pinch of crushed red pepper
  • 1 1/2 pounds boneless, skinless chicken thighs, trimmed, each cut into 3 crosswise strips
  • 2 1/2 cups water
  • 1 cup long- or medium-grain brown rice
  • 1/3 cup thinly sliced scallion greens, divided

Preparation

  1. Combine raspberries, hoisin sauce, 3 tablespoons rice vinegar, garlic, orange zest, ginger, pepper and crushed red pepper in a blender or food processor. Blend or process until smooth, about 1 minute. Set aside 1/4 cup for a dipping sauce.
  2. Transfer the remaining marinade to a medium bowl and add chicken; stir to coat. Cover and refrigerate for at least 2 hours and up to 24 hours.
  3. Combine water and rice in a medium saucepan and bring to a boil. Cover, reduce heat to a simmer and cook until most of the liquid has been absorbed, 40 to 50 minutes. Remove from the heat and let stand, covered, until ready to serve.
  4. Preheat grill to medium-high or preheat the broiler to high.
  5. Meanwhile, remove the chicken from the marinade, scrape off excess (discard marinade), and thread onto 4 skewers, distributing equally.
  6. Grill the chicken until browned and cooked through, 3 to 4 minutes per side. If using the broiler, place the chicken on a broiler pan coated with cooking spray and broil 4 inches from the heat source until cooked through, about 5 minutes per side.
  7. Just before serving, sprinkle the rice with the remaining 2 tablespoons vinegar and 1/4 cup scallions; fluff with a fork. Sprinkle the chicken and rice with the remaining scallions. Serve with the reserved dipping sauce.

Nutrition

Per serving : 398 Calories; 11 g Fat; 3 g Sat; 4 g Mono; 86 mg Cholesterol; 44 g Carbohydrates; 28 g Protein; 4 g Fiber; 313 mg Sodium; 376 mg Potassium

3 Carbohydrate Serving

Exchanges: 2 starch, 1 other carbohydrate, 3 lean meat

Tips & Notes

  • Make Ahead Tip: Marinate for up to 24 hours before grilling. | Equipment: 4 skewers
  • Ingredient Note: Hoisin sauce is a thick, dark brown, spicy-sweet sauce made from soybeans and a complex mix of spices. Look for it in the Asian section of your supermarket.
Mushroom Burger w/Avocado

If you like veggie burgers or mushroom burgers, try this vegetarian burger recipe with portobella mushrooms and topped with an avocado sauce. Portabella mushrooms make for a healthy veggie burger recipe for a vegetarian barbecue or cookout.

Ingredients:
•4 medium portabella mushrooms, stems removed
•1 medium onion, cut into 1/2 inch slices
•3 tbsp olive oil
•3/4 tsp salt, divided
•1/2 teaspoon ground black pepper, divided
•1 avocado, sliced
•2 tbsp low-fat yogurt
•1/2 tsp minced garlic
•4 hamburger buns, lightly toasted
•4 roasted red peppers, from a jar

Preparation:
Brush mushrooms and onion slices with oil; sprinkle with 1/2 teaspoon of the salt and 1/4 teaspoon of the pepper. Heat large skillet or grill pan over medium heat until hot. Add mushrooms; cook until tender, 8 to 10 minutes, turning once. Transfer mushrooms to plate, cavity side up; cover to keep warm.

In same skillet, cook onion slices until golden, about 8 minutes, turning occasionally.

Meanwhile, combine in small bowl, 1/2 of the avocado, yogurt, garlic and remaining 1/4 teaspoon each salt and pepper; mash until smooth.

Spoon onions and roasted peppers into mushroom cavities, divided equally. Spread smooth Avocado mixture on bottom of each bun; top each with stuffed mushrooms.

Top with remaining sliced avocado. Cover with tops of buns.

Makes 4 vegetarian portabella mushroom burgers.

Nutritional information:
Each portabella burger provides:
338 calories, 10 grams protein, 19 grams fat, 36 grams carbohydrate

Slow Cook Brisket

3-pound boneless beef brisket
1 small head cabbage (about a pound), cut into 8 wedges
1 large sweet potato (about 3/4 pound), peeled and cut into 1-inch pieces
1 large onion, cut into 8 wedges
1 medium Granny Smith apple, cored and cut into 8 wedges
2 cans (10 3/4 oz each) Cream of Celery Soup
1 cup water
2 tsp caraway seed (optional)

1. Season the brisket with your favorite seasonings, or just salt and pepper, if desired.

2. Put the brisket in a 6-quart slow cooker. Top with the cabbage, sweet potato, onion and apple.

3. Stir the soup, water and caraway seeds (if desired) in a medium bowl. Pour mixture over the brisket and vegetables in the slow cooker.

4. Cover and cook on LOW for 8 to 9 hours, or on HIGH for 4 to 5 hours, until the meat is fork tender.

5. Remove the brisket from the cooker to a cutting board and let it stand for 10 minutes before slicing. Thinly slice brisket across the grain and put on a serving platter. Remove the vegetables and fruit with a slotted spoon and put on platter. Pour the juices from the cooker into a gravy boat and serve with brisket.

TIPS: Pair with your favorite dinner bread or Texas toast and you have a meal fit for a king!

Scotch Egg Review

Followed the recipe except for dry seasonings at beginning. Salt and Pepper on meat. Used 5 Rainbow hamburger buns toasted and food processed with .25 parts of Italian seasoned bread crumbs. Grilled one. Undercooked then overcooked but definitely must grill from here on out on this plan for flavor alone. Sliced some sweet onion/rolled in olive oil, crazy salt and pepper and grilled. Lettuce salad with cucumber slices quartered. Dressing is 1 Tablespoon mayo and a cup or so of Italian dressing. Georgia shrimp cocktail w/ AWESOME sauce.

Overall this was awesome and I had a fun time prepping all throughout the day. One step at a time. The idea gives me many ideas we can use for our plan in other flavorful ways. Good experiement