Quick & Easy: Shrimp Provençal

I was pleasantly surprised by the light, fresh taste of this dish, and of course, who can argue with dinner in under 15 minutes?

Serves - 4  / Serving Size - 4 oz
Preparation Time: 10 minutes
Cooking Time: 10 minutes

1 Tblspn canola oil
1 onion, diced
2 cloves garlic
3 Tblspn white wine
1 pound large peeled and deveined shrimp
2 Tblspn minced parsley
1/2 tsp dried oregano
1 14-1/2 oz can diced tomatoes
1 Tblspn balsamic vinegar
1/4 cup halved black olies
2 tsp drained capers
dash hot sauce
1/4 cup basil chiffonade (thinly sliced basil)

1.  Heat the oil in a large skillet over medium-high heat.  Add the onion and garlic and sauté for 2-3 minutes.  Add the wine and let simmer until reduced.  Add the shrimp and flip over after 2 minutes.

2.  Add the parsley, oregano, tomatoes, vinegar, olives, capers and hot sauce.  Bring to a simmer for 3 minutes or until shrimp are fully cooked.

3.  Serve with a sprinkle of basil chiffonade.

Exchanges/Choices:  2 vegetable  /  3 lean meat
Calories - 200                       Sodium - 435mg
   Calories from Fat - 55       Total Carbs - 10g  w/net carbs 8g  [not including the pasta]
Total Fat - 6.0g                         Dietary Fiber - 2g
   Saturated Fat - 0.7g               Sugar - 5g
   Trans Fat - 0.0g                  Protein - 26g
Cholesterol - 185mg

Source: The Diabetes Comfort Food Cookbook by Robyn Webb, MS

Review/Suggestions:

• Ok, first and foremost skipped the black olives, capers and hot sauce.  Mind you these items I don't mind but boyfriend, not so much.
• As for the capers - expensive.  Enough said.
• Had the fresh parsley, but not the basil.  Dried basil leaves works just as well.
• I always keep a bag of frozen cooked shrimp on hand.  It cuts down on prep and cook time.  For this recipe, I add the shrimp when you're ready to let everything simmer - it will still absorb the flavors, trust me.
• For this recipe, I used Dreamfields penne [diabetic friendly pasta]

Quick & Easy: Orange-Soy Salmon with Spinach

Talk about easy - pop it into the microwave and voila, it's dinner.  And even better - clean-up it a snap!

Serves - 4  /  Serving Size - 1 fillet
Preparation Time: 5 minutes
Cooking Time: 7 minutes

Grated peel and juice of 1/2 orange
1/2 Tblspn reduced-sodium soy sauce
1 Tblspn hoisin sauce

And for those not counting carbs

1 tsp grated fresh ginger
1 tsp toasted sesame oil
1 bag (6 oz) baby spinach
5 tsp water, divided
4 skinless salmon fillets (about 5 oz each), 1" thick
8 oz sugar snap peas
1 cup matchstick-cut carrots
2 scallions, sliced

1.  In a small bowl, combine the orange peel and juice, soy sauce, hoisin sauce, ginger and sesame oil.  Mix to blend and set aside. Place the spinach in a mound to cover 2/3 of a microwaveable dish.  Drizzle and toss with 2 tsp of the water.  Place the salmon fillets on top.  On the other side f the dish, toss the snap peas, carrots, 1 Tblspn of the soy mixture, and the remaining 3 tsp water.  Drizzle 2 Tblspn of the soy mixture over the salmon.

2.  Cover with vented plastic wrap (keep wrap about 1" above food), and microwave on high power for 5 to 7 minutes, or until the salmon is slightly opaque in the center and the vegetables are tender.  Drizzle the remaining soy mixture over the salmon and vegetables.  Sprinkle with the scallions.

Exchanges/choices:  1 carb  /  1/2 starch  / 1 vegetable  / 5 meat  / 2 fat
Calories - 347                        Sodium - 595mg
Total Fat - 13g                      Total carbs - 15g   w/net carbs - 11g
   Saturated Fat - 2g                   Dietary Fiber - 4g
Cholesterol - 100mg                  Sugar - [not listed]
                                               Protein - 40g

Source: Prevention Diabetes Diet Cookbook by Editors of America's Leading Healthy Lifestyle Magazine with Ann Fittante, MS, RD

Review/Suggestions:

• Ok, just let me say that I don't spend the time doing the veggies.  I do the spinach and usually have a salad with the meal.
• I use orange juice from the carton and never what equals juice from 1/2 orange.  Fruit juices definitely have to be used in moderation since they are extremely high in sugar, albeit natural, but still is sugar.
• I have yet to make this recipe and have hoisin sauce - someday.
• Between the two salmon recipes (Glazed Mustard Salmon) and this one, this one wins hands down if you don't want to mess with more than one baking dish to clean up.  On the flip-side, it all depends on what your taste buds are in the mood for.

Quick & Easy: Double Chocolate Brownies

This recipe is absolutely positively decadent!  And at only 10g net carbs, I've found my daily dose of dark chocolate, which is good for diabetics too!

Serves - 20  /  Serving Size - 1 square

Preparation Time: 15 minutes

Cooking Time: 15 minutes

2/3 cup all-purpose flour

1/3 cup Dutch-process cocoa (such as Droste)

1 tsp baking powder

1/4 tsp salt

1/4 cup bittersweet chocolate chips (such as Ghiradelli)

1 Tblspn butter

1/4 cup granulated sugar

1/4 cup brown sugar [used Splenda brown sugar blend)

3 Tblspn reduced-fat sour cream

1 Tblspn unsweetened applesauce

1 Tblspn fat-free chocolate syrup [used coffee flavor syrup]

1 egg

1 egg white

2 tsp pure vanilla extract

1.  Preheat oven to 325ºF.  Coat an 8 x 8-inch baking pan with cooking spray.  Set aside.

2.  In a medium bowl, mix together the four, cocoa powder, baking powder, and salt.  Set aside.

3.  In a microwave-safe container, add the chocolate chips and butter.  Microwave for 1 minute.  Remove from the microwave carefully and stir the mixture until it is smooth.  Add the melted chocolate mixture to a large bowl.  Let cool for 5 minutes.  If a microwave is not available, heat a small saucepan with 1/4 cup water, bring to a simmer.  Put a mixing bowl on top and add the chocolate chips and butter. Stir mixture until melted, about 5 minutes.  Add the melted chocolate to a large bowl, let cook for 5 minutes.

4.  Add the sugars, sour cream, applesauce, chocolate syrup, egg, egg white, and vanilla to the melted chocolate mixture and stir until well combined.  Slowly add the four in thirds to the chocolate mixture.  Do not overbeat; mix until just combined.

5.  Pour the mixture into the prepared pan.  Position the oven rack to the lower third of the oven.  Bake the brownies for 15 minutes.  Insert a tester.  The brownies should look slightly under-baked and the top should look fudgy.

6.  Remove the pan from the oven and place on a wire rack.  Let the brownies cool for 2 hours in the pan.  The brownies will firm up a bit.  Cut into 20 squares.

Exchanges/Choices:  1 carb
Calories - 65                         Sodium - 60mg
   Calories from Fat - 20      Total carbs - 11g    w/net carbs - 10g
Total Fat - 2.0g                         Dietary Fiber - 1g
    Saturated Fat - 1.2g               Sugar - 7g
    Trans Fat - 0.0g                Protein - 1g
Cholesterol - 15mg

Source: The Diabetes Comfort Food Cookbook by Robyn Webb, MS

Review/Suggestions:

• The original recipe calls for temp of 325ºF for 15 minutes. Even with checking the accuracy of my oven with a thermometer, these were nowhere close to being even slightly underbaked, let alone firming up after 2 hours. So back in the oven at 350ºF for another 15-17 minutes.
• To draw out the flavor of chocolate, it is recommended you use 1/2 to 1 tsp of espresso powder.  Since this recipe called for chocolate syrup, which I didn't have, I substituted with the coffee flavor syrup.  You don't taste the coffee flavoring at all.
• Instead of butter, substitute either butter-flavored Crisco or butter-flavored Spectrum.  Believe it or not, neither one contains trans fat.  Then, I compared Land O' Lakes margarine which contains 80% vegetable oil.  Good grief, it contains 2g of trans fat.  Bye-bye Land O' Lakes.

Quick & Easy: Szechwan Pork Stir-Fry over Spinach

I love being able to take a butter-fly pork chop and turn it into this!

Serves - 2
Preparation Time - 10 minutes
Cook Time - 12-15 minutes

2 tsp sesame oil, divided
3/4 cup matchstick-size carrot strips
8 oz pork tenderloin, thinly sliced, slived halved
3 cloves garlic, minced
2 tsp minced bottled or fresh ginger
1/4 to 1/2 tsp red pepper flatkes
1 Tblspn reduced-sodium soy sauce
1 Tblspn mirin* or dry sherry
2 tsp cornstarch
8 oz baby spinach
2 tsp sesame seeds, toasted

*Mirin, a sweet wine made from rice, is an essential flavoring in Japanese cuisine.  It is available in Asian markets and the Asian or gourmet section of some supermarkets.

1.  Heat 1 tsp oil in large nonstick skillet over medium-high heat.  Add carrot strips.  Cook 3 minutes, stirring occasionally.  Add pork, garlic, ginger and pepper flakes to taste.  Stir-fry 3 minutes or until pork is no longer pink.  Combine soy sauce, mirin and cornstarch in small bowl.  Add to pork mixture.  Stir-fry 1 minute or until sauce thickens.

2.  Heat remaining 1 tsp oil in medium saucepan over medium-high heat.  Add spinach.  Cover and cook 1 minute.  Uncover and turn spinach with tongs.  Cover and cook until spinach is barely wilted, about 1 minute.  Transfer spinach to 2 serving plates.  Spoon pork mixture over spinach.  Top with sesame seeds.

Exchanges: 2 vegetables / 3-1/2 lean meat
Calories - 256                         Sodium - 466mg
   Calories from Fat - 35%     Total Carb - 11g   w/net carb - 8g
Total Fat - 10g                           Dietary Fiber - 3g
   Saturated Fat - 2g                   Sugar - [not listed - but negligible from carrots & either wine ]
Cholesterol - 73mg                  Protein - 29g

Source: Diabetic Cooking, 3 Books in 1 - Snacks, Main Dishes, Desserts, Publications International, Ltd.

Review/Suggestions:

• Don't attempt using a wok.  It cooks too hot and the sauce will immediately go past thick into a nice tasty clump.
• I just recently bought sesame oil - but the other times I just used regular cooking oil.
• To make this even easier, you can go with minced garlic from a jar.  It works when you don't have any fresh garlic.
• Baby carrots also make it quick and easy to cut into matchstick size.
• And if the other person opts out for spinach, there's always sticky rice (but only if you don't have to watch the carbs).

Cinnamon-Raisin Rolls

Talk about ultimate sweet comfort dessert!  And yes, they really are from a diabetic cookbook.  If you're not big on adding the raisins and walnuts, leave them out.  As you can see, I made a half and half batch.

Yields - 16 servings

Preparation Time - depends if using a bread machine or hand mixing dough

Cooking Time - 12 minutes

1 recipe Whole-Wheat Sweet Dough*

FILLING:

1 Tblspn margarine or butter

1/2 tsp ground cinnamon  [this is not enough - go with at least 1tsp, or 1-1/2 tsp]

Sugar substitute equal to 2 Tblspn sugar

2 Tblspn maple syrup [I used sugar-free]

1/4 cup dark raisins

1/4 cup chopped walnuts

GLAZE:

1/4 cup powdered sugar

1 tsp nonfat or low-fat milk

1/8 tsp vanilla extract

1.  Place the dough on a lightly floured surface and roll into a 12 x 16 inch rectangle.

2.  Combine the margarine and cinnamon and stir to mix.  Stir in the sugar substitute, then slowly stir in the maple syrup.  Spread the mixture over the dough and scatter the raisins and walnuts over the top.  Roll the dough up jelly-roll style, beginning at the long end.  Cut the roll into 16 slices, each slight less than an inch thick.

3.  Coat a 9 x 13 inch pan or two 9-inch round cake pans with cooking spray and place the rolls in the pan, with the cut sides up, spacing them evenly apart.  Cover with a clean kitchen towel and let rise in a warm place for 45 minutes or until doubled in size.

4.  Bake at 350ºF for 12 minutes or until lightly browned and no longer doughy in the center.  Cover loosely with aluminum foil during the last part of the baking if the ring starts to brown to quickly.

5.  To make the glaze, combine all the ingredients in a small bowl and stir until smooth.  Drizzle over the warm rolls.  Serve warm.

*Whole-Wheat Sweet Dough (yields about 3/4 lb or 12 servings)

1-1/3 cup unbleached flour
2/3 cup whole-wheat pastry flour
3 Tblspn sugar
Sugar-substitute equal to 3 Tblspn sugar
1 packet (1/4 oz) rapid rise yeast (about 2 tsp)
1/4 tsp salt
1/4 cup plus 2 Tblspn nonfat or low-fat milk
1/4 cup fat-free egg substitute
2 Tblspn margarine or butter

1.  Place all of the ingredients except for 2 Tblspn of the unbleached flour in the pan of a bread machine.  Turn the machine to the "rise," "dough," "manual," or equivalent setting so the machine will mix, knead, and let the dough rise once.

2.  Check the dough about 3 minutes after the machine has started.  If the dough seems too sticky, add more of the remaining flour, a tablespoon at a time.  When the dough is ready, remove it from the machine and proceed to shape, fill and bake it as directed in the recipe of your choice.

***************        Variation: Hand-Mixing Method   **************

If you don't own a bread machine, you can make this dough using the following steps:

1.  Combine all of the whole-wehat flour, sugar, sugar substitute, yeast, and salt, and stir to mix well.

2.  Heat the milk and margarine or butter until very warm (130ºF) and gradually stir into the flour mixture.  Stir for 1 minute and then stir in the egg substitute.  Stir in the unbleached flour, 2 Tblspn at a time, until the dough is too stiff to continue mixing by hand.

3.  Turn the dough on to a floured surface and knead the dough for 5 minutes, gradually incorporating enough of the remaining unbleached flour to form a smooth, satiny ball.

4.  Coat a large bowl with cooking spray and place the dough in the bowl.  Cover the bowl with a clean kitchen towel and let rise in a warm place for about 1 hour, or until doubled in size.  Then proceed to shape, fill and bake the dough according to recipe directions.

Exchanges: 1 carb /  1/2 fat (per roll)

Calories - 109                             Sodium - 65mg

Total Fat - 2.9g                          Total carb - 19g   w/net carb - 17.9g

    Saturated Fat - 0.4g                   Dietary Fiber - 1.1g

Calcium - 13mg                             Sugar - [unfortunately this was not listed]

Cholesterol - 0mg                        Protein - 2.8g

Source: Diabetic Dream Desserts by Sandra Woodruff, MS., R.D., LD/N

Review/Suggestions:

• I would definitely go with using the 9" round pans next time so that way they will raise more
• INCREASE the cinnamon!  I used the Vietnamese cinnamon which is stronger, but with only 1/2 tsp called for, it just wasn't enough - you can barely taste the cinnamon.
• I warmed up the margarine/cinnamon/sugar substitute/maple syrup so it was a nice liquid consistency making it easier to spread over the dough.
• I did half with no raisins/nuts and the other side with.  Both are good, so it's entirely up to you.
• A friend recommended using currants in place of raisins since they are good for your heart.  Next time, I'll give it a try.
• I think of cinnamon rolls having a thick white glaze.  Unless you have clear vanilla, your glaze is going to look a very light brown color.  Since that's not what I wanted, I skipped the vanilla.

Scallops au Gratin

It is rich and creamy without even using heavy cream or lots of fat.

Serves - 4  /  Serving Size - 1/4 of recipe

Preparation Time -  25 minutes (approx)

Cooking Time - 12-15 minutes

Canola cooking spray
2 tsp cornstarch
2 Tblspn water
1 tsp margarine
1/3 cup finely chopped shallots
1 pound bay scallops, cleaned
1/4 tsp dried tarragon
2 Tblspn dry white wine
1/3 cup evaporated nonfat milk
1-1/2 tsp Dijon mustard
2 Tblspn shredded reduced-fat Jarlsberg cheese
1/4 cup dry plain bread crumbs
2 tsp grated Romano cheese
1/8 tsp black pepper
1 Tblspn chopped fresh parsley, or 1 tsp dried parsley flakes

1.  Preheat oven 400ºF.

2.  In a small bowl, combine the constarch and water and stir until smooth.

3.  Heat a large nonstick skillet over medium heat.  Away from the heat source, spray with the cooking spray.  Return to the heat and add the margarine.  Add the shallots and sauté for 1 minute.  Add the scallops and tarragon and sauté for 4 minutes, or until the scallops become somewhat firm to the touch.  Remove the scallops to a bowl and set aside.

4.  To the same skillet, add the white whine, evaporated milk, and mustard and bring to a simmer.  Slowly stir in the cornstarch mixture and continue to cook until thickened, about 1 minute. Remove the skillet from the heat and stir in the Jarlsberg cheese until it melts.  Return the scallops to the skillet and stir so that they are well coated.

5.  Combine the bread crumbs, Romano cheese and black pepper in a small bowl.

6.  Divide the scallop mixture evenly among 4 1-cup oven-proof au gratin dishes, or pour the entire mixture into a 1-quart oven-proof dish.  Sprinkle with the bread crumb mixture and spray lightly with cooking spray.  Bake for 12 to 15 minutes, or until the crumbs turn golden and the liquid bubbles.

7.  To serve, place each individual au gratin dish on a dinner plate and sprinkle with parsley.  If you used on large baking dish, divide the scallops among 4 dinner plates and top each with parsley.

Exchanges: 2 Medium-fat meat / 1 fat-free milk
Calories - 258                              Sodium - 419mg
Total Fat - 6.2g                           Total carb - 15.1g    w/ net carb - 14.5g
   Saturated Fat - 2.8g                      Dietary Fiber - 0.6g
   Monounsat Fat - 1.8 g                  Sugar - 3.2g
   Polyunsat Fat - 0.9g                   Protein - 32.6g
Cholesterol - 52mg                        Starches - 1.5g

Source: The Diabetic Gourmet Cookbook by the Editors of Diabetic Gourmet Magazine

Review/Suggestions:

• Ok, I finally broke down and bought dry white wine, along with half of the other ingredients I did not have: tarragon, Jarlsberg, Romano cheese, evap milk and scallops.  Well, on the bright side, I now have the majority of the items to make this again.
• The great debate: I thought it tasted good with the additional amount of Jarlsberg, but my boyfriend felt it overpowered the other flavors.
• When the recipe said to use 1-cup au gratin dishes, my first thought was to fill the au gratin dish with 1 cup of the mixture.  Wrong!  I soon realized that dividing this mixture evenly meant a heaping 1/2 cup.  If you have ravenous eaters who haven't adjusted to health-conscious portions, be prepared.
• If you are going to prepare rice to accompany this dish, start it first or else you and the scallops will be left waiting.

Quick & Easy: Southwestern Lasagna

Talk about a twist on your typical lasagna.  I may never go back to having traditional lasagna again!

Serves - 10  /  Serving Size - 1 piece

Preparation Time - 30 minutes

Cooking Time - 25-30 minutes

1 pound 95% lean ground beef

1 tsp minced garlic

1 (16-oz) jar salsa

1-1/4 cups enchilada sauce

Salt and pepper to taste (optional)

1 cup fat-free cottage cheese

1 large egg white, beaten

6 (6-inch) flour tortillas, cut into thirds

1 cup shredded reduced-fat Monterey Jack cheese

1.  Preheat oven to 350ºF.

2.  In a large nonstick skillet coated with nonstick cooking spray, brown the beef and garlic over medium heat for about 8 minutes or until the beef is done.  Drain any excess fat.  Add the salsa, enchilada sauce, and salt and pepper (if using).  Bring the mixture to a boil, then reduce heat and simmer for 10 minutes.

3.  In a small bowl, combine the cottage cheese and egg white.  Coat a 13 x 9 x 2 inch baking dish with nonstick cooking spray.

4.  Spread a think layer of meat sauce in the dish.  Layer with half the tortillas, all of the cottage cheese mixture, half the remaining meat mixture, and half the cheese.  Repeat layers, omitting the cottage cheese layer and ending with the meat sauce.  Sprinkle the remaining cheese on top and bake for 25-30 minutes or until bubbly.  Let stand for 5 minutes before cutting.

Exchange: 1 starch / 2 lean meat

Calories - 193                           Sodium - 597mg

   Calories from Fat - 51          Total carb - 17g   w/net carb - 16g

Total Fat - 6g                               Dietary Fiber - 1g

   Saturated Fat - 2g                      Sugar - 4 g

Cholesterol - 32 mg                   Protein - 18g

Source:  Holly Clegg's Trim & Terrific Diabetic Cooking

Review/Suggestions:

• You can choose just how spicy or mild you want this dish to be.  I went with the medium salsa.
• Even with the 6-inch tortillas, check the amount of carbs per tortilla.  The ones I checked ranged from 15g all the way up to 22g per tortilla.  Ole brand 6-inch tortillas are only 15g total carb per tortilla - net carb 13g.  These actually taste good versus some of the low carb tortillas I've tried in the past.
• I had a 9 x 13 x 2 dish (hey, the dimensions are just in a different direction, but it all comes out the same in the end).
• At first I wasn't sure the ingredients would be enough to cover the size dish, as I had to spread it out pretty thin.  Of course, not remembering that as it cooks, the ingredients fills in all those sparse areas in the entire casserole dish.
• Leftovers?  Freeze well and just as good, if not better the second time around!