Quick & Easy: Cranberry Pork Chops

I saw this recipe last year and wanted to try it.  Only problem, it was the "off" season for fresh cranberries.  Solved that problem by buying extra bags this past holiday season and putting them in the freezer.  And this recipe is definitely worth having cranberries on hand.

Serves - 4  /  Serving Size - 1 pork chop & 1/4 sauce
Preparation Time: 10 minutes
Cooking Time: 20 minutes

1/2 tsp pepper
1/4 tsp celery salt
4 boneless pork loin chops (approx. 12 oz total)
2 tsp cooking oil
1 large onion, thinly sliced & separated into rings
2 Tblspn water
3/4 cup cranberries
1/4 cup sugar [used 1/8 cup Splenda blend]
3 Tblspn water
2 Tblspn frozen orange juice concentrate, thawed [used oj with extra pulp]
1 tsp finely shredded orange peel
1/2 tsp ground sage
1/4 tsp salt

1.  In a small bowl stir together pepper and celery salt; rub onto both side of chops.  In a medium skillet heat oil over medium-high heat.  Cook pork chops and onion rings in hot oil until chops are browned, turning once.  Carefully add the 2 tablespoons water to skillet.  Cover and cook over medium heat for 15 to 20 minutes more or until juices run clear (160º).  Transfer chops to serving plate; keep warm.  Remove onions from juices with a slotted spoon.  Set aside.

2.  Meanwhile, for the sauce, in a medium saucepan combine cranberries, sugar, the 3 tablespoons water, the orange juice concentrate, orange peel, sage, and salt.  Cook and stir over medium heat about 10 minutes or until the cranberry skins pop and mixture thickens.  Stir in the onions; heat through.  Serve sauce with pork chops.

Exchanges:  1-1/2 fruit  ;  2 lean meat
Calories - 209                          Sodium - 264mg
Total Fat - 8g                           Total Carbs - 22g   w/net carbs - 20g
   Saturated Fat - 2g                     Dietary Fiber - 2g
Cholesterol - 38mg                   Protein - 13g

[Sugars were not included in the Nutrition Facts]

Source: Better Homes and Gardens Great Recipes Collection Diabetic Meals

Review/Suggestions:

• Didn't have celery salt so substituted with regular salt.
• While I was getting the ingredients together for the pork rub, I went ahead and put together the ingredients for the cranberries.  So when it came time to prepare them, all I had to do was turn the burner on.
• Next time I would definitely cut the amount of pepper to an 1/8 teaspoon so it's not so strong.
• Didn't have sage, and honestly with how strong the pepper was, I'm not sure you would have been able to taste it.
• The adjustment in pepper aside, this is definitely a nice change for preparing pork chops.

Quick & Easy: Affresco Shrimp & Pasta

Decided to experiment with my shrimp & pasta.  The results - I was told to DEFINITELY make this dish again!  The taste is light and fresh, hence the name "affresco" (fresh).  ; )

Serves - 2
Preparation Time: 10 minutes
Cooking Time: 15 minutes

1/2 pound shrimp [used pre-cooked with tails removed]
3 mushrooms thinly sliced
10 grape tomatoes cut in halves
3 cloves garlic thinly sliced
3 tablespoons olive oil
1/8 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon crushed red pepper
1/2 teaspoon lemon juice
fresh basil
Dreamfields angel hair pasta

1.  Fill a large pot with water and bring to a boil.  Add a little oil to the water to keep the pasta from sticking together.  Once boiling, add pasta.

2.  While waiting for water to boil, clean and thinly slice mushrooms and garlic.  Cut tomatoes into halves.

3.   When pasta is done, drain, rinse and set aside.

4.  In a large nonstick skillet, add the olive oil and heat under medium-high flame.  Add the garlic - sauté just until it becomes aromatic, 1-2 minutes.  Add the mushrooms to the garlic and cook until the mushrooms just start to become soft, 1-2 minutes.  Next add the shrimp and tomatoes and toss lightly for 1-2 minutes.  Last, add the pasta, toss and cook for another 3-4 minutes.

5.  After plating, drizzle lemon juice over shrimp/pasta and top with fresh basil.

Source:  own creation

Using recipes.sparkpeople.com, this is the Nutrition Facts:

Calories - 196                      Sodium - 332.8mg
Total Fat - 8.2g                    Total Carbs - 5.6g   w/net carbs - 5.1g
   Saturated Fat - 1.3g               [Net carbs - 10.1g w/serving of Dreamfields]
   Polyunsat - 1.2g                    Dietary Fiber - 0.5g   
   Monounsat - 5.2g                  Sugar - 1.9g     
Cholesterol - 221.0mg          Protein - 24.4g

Review/Suggestions:

• I hadn't planned out quite right when the pasta would be done and starting on sautéing the garlic.  So I just moved the skillet to the back burner and finished the pasta, set it aside and went back to cooking the rest of the dish.
• Though this dish is high in cholesterol, you have to delve further.  In the case of shrimp, though it does contain some "bad" cholesterol, also known as LDL, it contains a significant amount of "good" cholesterol, also known as HDL.  Remember, not all cholesterol is bad.  And in this case, shrimp is definitely on your healthy side.

Quick& Easy: Chocolate Chip Cookies

There are those days when you just want a chocolate chip cookie - today was one of those days.

Makes 36 cookies
Preparation Time: 15 minutes
Cooking Time: 10 to 12 minutes

2/3 cup butter or margarine, softened
2/3 cup brown sugar, firmly packed [used Splenda brown sugar]
2/3 cup Splenda granular
2 tsp vanilla extract
2 eggs
1-1/2 cups all-purpose flour [used half all-purpose and half white whole wheat flour]
1 tsp baking soda
1/4 tsp salt
1 cup semi-sweet chocolate chips [used Ghirardelli bittersweet chips]

1.  Preheat oven 305ºF.

2.  Blend butter, brown sugar, Splenda and vanilla in medium bowl.  Stir until creamy.

3.  Add eggs, one at a time, mixing and scraping sides of bowl after each addition.  Add flour, baking soda and salt; blend.  Stir in chocolate chips.

4.  Place level tablespoons of cookie dough on ungreased baking sheet.  Bake 10 to 12 minutes or until golden brown.  Remove from oven and cool on wire cooling rack.

Exchanges:  1 starch  /  1 fat
Calories - 100                        Sodium - 95mg
   Calories from Fat - 45        Total Carbs - 12g  w/net carbs - 12g
Total Fat - 5g                             Dietary Fiber - 0.0g
   Saturated Fat - 3g                    Sugar - 6g
Cholesterol - 20mg                 Protein - 1g

By making the ingredient adjustments, the Nutrition Facts are as follows:


Calories - 86                        Sodium - 82mg
   Calories from Fat - 46     Total Carbs - 8.4g   w/net carbs -8.4g
Total Fat - 5.1g                         Dietary Fiber - 0.0g
   Saturated Fat - 3.2g               Sugar - 4.3g
Cholesterol - 20mg              Protein - 1.3g

Source: Splenda by Publications International. Ltd.

Review/Suggestions:

• Even with making the ingredient adjustments, the taste was still "chocolate chip cookie!"

Salmon-Potato Cakes with Mustard Tartar Sauce

For a completely different way to serve salmon, this recipe delivers.  And the mustard tartar sauce - loved it!

Serves - 2  /  Serving Size - 1 cake
Preparation Time: 15 minutes
Cook Time:  25-30 minutes

3 unpeeled small red potatoes (about 8 ounces)
1 cup cooked flaked salmon
1 egg white
2 green onions, chopped
1 Tblspn chopped fresh parsley
1/s tsp cajun or creole seasoning mix
1 tsp olive or canola oil

MUSTARD TARTAR SAUCE
1 Tlbspn reduced-fat mayonnaise
1 Tblspn plain fat-free yogurt or fat-free sour cream  [used light sour cream]
2 tsp coarse grain mustard
1 Tblspn chopped fresh parsley
1 Tblspn chopped dill pickle [omitted]
1 tsp lemon juice

1.  Halve potatoes; place in small saucepan with 1/2 cup water.  Bring to a boil.  Reduce heat; simmer 15 minutes or until potatoes are tender.  Drain; mash potatoes with fork.

2.  Combine mashed potatoes, salmon, egg white, green onions, parsley and seasoning mix in medium bowl.

3.  Heat oil in nonstick skillet over medium heat.  Turn 1/2 cup salmon mixture out into skillet; flatten slight.  Repeat for second cake.  Cook 7 minutes or until browned, turning once.  Meanwhile combine all sauce ingredients in small bowl.  Serve cakes with sauce.

Exchanges:  1-1/2 starch  /  2 lean meat  /  1 fat
Calories - 276                              Sodium - 300mg
   Calories from Fat - 102             Total Carbs - 24g   w/net carbs - 22g
Total Fat - 11g                                 Dietary Fiber - 2g
   Saturated Fat - 2g                          Sugar - 2g
Cholesterol - 52mg                        Protein - 19g

Source:  Favorite Brand Name Diabetic Cooking - Main Dishes

Review/Suggestions:

• I had 1 pound of salmon - placed in pyrex dish, covered with plastic wrap and vented one side, placed in microwave and cooked for 6 minutes on high.  Needless to say, I probably had 2 cups of cooked salmon.
• Only had small white potatoes.  I didn't bother to measure the liquid to boil the potatoes - silly to me.  Just place potatoes in saucepan, add water and boil.
• While the salmon and potatoes were cooking, I went ahead and made the mustard tartar sauce so that way I could just focus on making and cooking the salmon cakes.
• Because I had double the amount of salmon, my mixture did not hold together extremely well.  Next time I would probably add another egg white.
• Recently reminded that fat-free ingredients are not the best choice for diabetics.  Since all the fat is removed, other binding agents are used which are usually high in carbohydrates.
• Even with being able to make a total of four cakes, there was plenty of mustard tartar sauce.

Luscious Lemon Bars

The perfect dessert when having seafood (or any food for that matter).

Makes - 3 dozen bars
Preparation Time:  15 minutes
Cooking Time: 30-40 minutes

2 cups all-purpose flour [used 1 cup AP & 1 cup white whole wheat]
1 cup (2 sticks) butter [used Spectrum - non-hydrogenated shortening]
1/2 cup powdered sugar, plus additional for dusting
1 Tblspn plus 1 tsp grated lemon peel, divided
1/4 tsp salt [used 1/8 tsp salt]
1 cup granulated sugar [used heaping 1/2 cup Splenda blend]
3 eggs
1/3 cup fresh lemon juice

1.  Preheat oven 350ºF.  Grease 13x9" baking pan; set aside.

2.  Place flour, butter, 1/2 cup powdered sugar, 1 teaspoon lemon peel and salt in food processor.  Cover; process until mixture forms coarse crumbs.  Press mixture evenly into prepared baking pan.  Bake 18 to 20 minutes or until golden brown.

3.  Meanwhile, beat granulated sugar, eggs, lemon juice and remaining 1 tablespoon lemon peel in medium bowl with electric mixer at medium speed until well blended.

4.  Pour mixture evenly over warm crust.  Return to oven; bake 18 to 20 minutes or until center is set and edges are golden brown.  Remove pan to wire rack; cool completely.  Dust with additional powdered sugar; cut into 2 x 1-1/2" bars.  Store tightly covered at room temperature.  Do not freeze.

Exchanges:  1 starch  /  1 fat
Calories - 105                        Sodium - 72mg
   Calories from Fat - 50        Total Carbs - 13g   w/net carbs -12.5g
Total Fat - 6g                             Dietary Fiber - <1g
   Saturated Fat - 3g                   Sugar - 7.3g
Cholesterol - 31mg                 Protein - 1g

By making the ingredient adjustments, the Nutrition Facts are as follows:

Calories - 50                          Sodium - 13mg
  Calories from Fat - 4           Total Carbs - 9.6g
Total Fat - 0.4g                         Sugar - 4.5g
Cholesterol - 16mg                Protein - 1.3g

Source:  Favorite Brand Name Diabetic Cooking - Desserts

Review/Suggestions:

• Because of using the non-hydrogenated Spectrum, the crust baked faster and ended up tasting like it was slightly scorched.  Next time I will only bake it for 12 minutes.
• Even though grated lemon was added to the crust, as well as in the filling, it didn't taste as nice and tangy as I would have liked.  Definitely will add more grated lemon to both the crust and filling.
• Though whole wheat flours are healthier, for diabetics they are not a friend.  Whole wheat flours & breads (same with white flour/breads) are higher in carbs & have a higher glycemic index - both which raise blood sugar.  Flours recommended - barley, buckwheat, oat and sourdough starter, as well as sourdough bread & whole grain breads have a low glycemic index.   [Talk about being surprised.  So now to use up my white whole wheat and whole wheat flour in baked goods and breads for others.

Quick & Easy: Sesame-Orange Shrimp

One word describes this dish - AWESOME!

Serves - 4  /  Serving Size - 1/4 of dish
Preparation Time:  10 minutes
Cook Time:  15 minutes

3 Tblspn sesame seeds (white, black or a mix)
2 large egg whites
1/4 cup cornstarch
1/4 tsp salt [omitted]
1/4 tsp freshly ground pepper
1 pound peeled and deveined raw shrimp (21-25 per pound)  [used frozen, cooked]
2 Tblspn canola oil, divided
3/4 cup orange juice [used 1/2 cup]
1/4 cup dry sherry [cooking sherry is high in sodium - recommended dry sherry sold with other fortified wines]
2 Tblspn reduced-sodium soy sauce
1 tsp sugar [used half packet of Stevia sugar substitute]
1 scallion, thinly sliced

1.  Whisk sesame seeds, egg whites, cornstarch, salt and pepper in a large bowl.  Add shrimp and toss to coat.

2.  Heat 1 tablespoon oil in a large nonstick skillet over medium heat.  Add half the shrimp and cook until golden, 1 to 2 minutes per side.  Transfer to a paper towel-lined plate to drain. Repeat with the remaining 1 tablespoon oil and the rest of the shrimp.

3.  Add orange juice, sherry, soy sauce and sugar to the pan.  Bring to a boil and cook, stirring occasionally, until slightly thickened and reduced by half, 4 to 6 minutes.  Return the shrimp to the pan and stir to coat with the sauce.  Serve immediately, with scallion sprinkled on top.

Exchange: [ not listed]
[note Nutrition Facts based on omitting salt and using only 1/2 cup orange juice]
Calories - 276                         Sodium - 584mg
   Calories from Fat - 105       Total Carbs - 14.4g   w/net carbs - 13.3g
Total Fat - 11.7g                         Dietary Fiber - 1.1g
   Saturated Fat - 1.3g                  Sugar - 4.0g
   Trans Fat - 0.0g                    Protein - 27.5g
Cholesterol - 221mg

Source: EatingWell web site @ eatingwell.com

Review/Suggestions:

• You can definitely use the frozen, cooked shrimp - another time saver.
• After thawing the shrimp, rinse and place on paper towels to pat dry.  This makes the difference in having the batter stick to the shrimp.
• In reading the other reviews on this recipe, I also learned that you need to make sure to place each shrimp in the skillet WITHOUT crowding them together otherwise they will stick together.  If your skillet is ready, as soon as you place each shrimp in, you will see the coating start to puff.  Definitely wait the 1-2 minutes and then you can turn each one without any problems.
• Because of following the suggestions above, the shrimp were really easy to work with and I didn't end up with problems like some other reviewers had [everything sticking together into one large blob.]
• Only because I happen to have just enough dry sherry for this recipe did I use it.  Otherwise, next time going to use sugar-free Cranberry juice along with the orange juice.
• By decreasing the orange juice to 1/2 cup, we went from 5.3g of sugar to 4.0g.
• If you are making this for two [I used a total of 16 shrimp], this recipe cooks up really quickly.  So if serving with rice, make sure to start it first otherwise your shrimp will be done before your rice.

Chicken in Walnut Sauce

As noted in the book, walnuts are high in heart-healthy omega 3 fatty acids which you should include in your meal plans.  They are also easy to have on hand as you can store in the freezer for up one year.

Serves - 6  /  Serving Size - 3oz chicken plus 1/3 cup sauce
Preparation Time: 10 minutes
Cooking Time: 35 minutes

6 (4oz) boneless skinless chicken breasts
2 Tblspn all-purpose flour
Salt and pepper to taste (optional)
2 Tblspn olive oil
1/2 pound sliced mushrooms
1/3 cup chopped green onions [used 1 shallot instead]
1 cup fat-free low-sodium chicken broth  [used home-made - already minimal fat & low sodium]
2 Tblspn chopped fresh parsley or 1 Tblspn drived parsley flakes
1/2 tsp dried thyme leaves
1/2 cup fat-free sour cream
1/4 cup finely chopped (almost ground) walnuts, toasted

1.  Coat the chicken with flour and season with salt and pepper (if using).  In a large nonstick skillet, heat the olive oil over medium heat and cook the chicken 5-7 minutes or until browned on both sides.

2.  Add the mushrooms, green onions, broth, parsley, and thyme.  Bring the mixture to a boil, then reduce heat, cover and continue cooking for 25-30 minutes or until the chicken is tender.

3.  Transfer the chicken to a serving platter and keep warm.  Add the sour cream and walnuts to the skillet and heat through, but do not boil.  Pour the sauce over the chicken and serve.

Exchanges: 1/2 starch  /  3 lean meat
Calories - 240                          Sodium - 106mg
   Calories from Fat - 83          Total Carbs - 8g   w/net carbs - 7g
Total Fat - 9g                               Dietary Fiber - 1g
   Saturated Fat - 1g                     Sugar - 2g
Cholesterol - 69mg                   Protein - 30g

Source:  Holly Clegg's Trim & Terrific Diabetic Cooking by Holly Clegg

Review/Suggestions:

• Today was one of those days where I just didn't feel like going to the store to pick up the few ingredients I didn't have.  No green onions so instead used a shallot, significantly less mushrooms and ground thyme.
• Ok, now after having made this, I would definitely use green onions - totally different flavor using the shallot.  Oh well.
• This was good, yet expected something different in taste because of the "walnut sauce".  Now want to experiment on the "walnut sauce" part.