Recipes

BBQ Parmesan Lamb

INGREDIENTS:

• 2 racks of lamb (8 ribs each)
• 3 tbsp (50 ml) sun-dried tomato pesto
• 1/2 cup (70 ml) grated Parmesan cheese

DIRECTIONS:

• Preheat BBQ to medium.
• Place racks, bone side up on greased grill.
• Cook for 2 minutes until just about brown.
• Transfer, bone side down, to sheet of heavy foil.
• Brush pesto over top of lamb. Sprinkle with cheese.
• Place racks, on foil, on ungreased grill.
• Close lid, cook for 25 minutes or until lamb reaches desired doneness. If using a meat thermometer, internal temperature will be 145 F for medium rare.
• Transfer to cutting board. Cover with foil and let stand for 10 - 12 minutes.
• Cut into 2 bone portions. Makes eight 2 bone servings.

2 bone serving = 230 calories, 17.9 g fat, 65 mg cholesterol, 1 g carb, trace fibre, 16 g protein, 171 mg sodium

Broiled Tomatoes

INGREDIENTS:

• 2 medium tomatoes
• 2 tbsp (30 ml) finely chopped onion
• 2 tbsp (30 ml) grated romano or asiago cheese
• 2 tbsp (30 ml) light mayonnaise

DIRECTIONS:

• Preheat broiler.
• Cut tomatoes in half horizontally.
• Place, cut side up, on ungreased baking sheet.
• Combine next 3 ingredients in small bowl.
• Spread on tomatoes.
• Broil on centre rack in oven for around 4 minutes until cheeze is golden and bubbly.
• Makes 4 tomatoes.

1 tomato is 57 calories.

Choices 1/2 vegetable, 1/2 fat.

Chicken Curry

INGREDIENTS:

• 1 tbsp vegetable oil
• 4 boneless skinless chicken breasts cut into strips
• 1 onion chopped
• 28 oz can tomatoes
• 1 or 2 tbsp curry paste (depending on spice level)
• ½ tsp salt
• 4 potatoes ½ inch cubes
• 2 tbsp mango chutney
• ½ cup frozen peas
• ¼ cup fresh coriander
• ¼ cup sour cream

DIRECTIONS:

• Heat oil over medium heat, add chicken and stir until browned.
• Add onion and stir for 2 minutes.
• Stir in tomatoes, curry paste and salt and potatoes.
• Cover and simmer, stirring occasionally until potatoes are cooked (30 minutes).
• Stir in chutney, peas and coriander.
• Warm through.
• Stir in sour cream.

Chicken Noodle Soup (Diabetic)

INGREDIENTS:

• 4 cups (1 l) low sodium prepared chicken broth
• 1 tbsp (15 ml) low sodium soy sauce
• ¼ tsp (1 ml) Chinese five spice powder
• ¼ tsp (1 ml) garlic powder
• 1/8 tsp (0.5 ml) ground ginger
• 3.25 oz (100 g) Dry, thin Chinese style instant noodles broken up
• ¼ cup (60 ml) finely chopped red pepper
• 2 tbsp (30 ml) sliced green oinion

DIRECTIONS:

• Combine first 5 ingredients in large microwave-safe bowl. Microwave, covered on high (100%) for about 10 minutes until boiling.
• Add next 4 ingredients, stir, microwave, covered on high (100%) for about 2 minutes until noodles are tender.
• Add chicken. Stir, microwave, uncovered, on high (100%) for about 1 minute until heated through. Makes about 6 1/2 cups (1.6L). Serves 4

1 serving = 213 calories, 5.3g fat, 67 mg cholesterol, 14g carbohydrate, 1 g fibre, 26g protien, 1040 mg sodium

Choices: ½ grain & starches, 2 meat & alternatives

Chicken Salsa Wraps (Diabetic)

INGREDIENTS:

• 4 9inch whole wheat flour tortillas
• 1 cup salsa
• 1 1/3 cups chopped cooked chicken
• 1 cup thinly sliced red pepper
• 1 cup grated jalapeno monterey jack cheese

DIRECTIONS:

• Preheat oven to 400 F (205 C)
• Arrange tortillas on work surface. Spoon salsa down center of each tortilla.
• Layer remaining 3 ingredients over salsa. Fold botton end of each tortilla over filling. Fold in sides. Fold over from bottom to enclose filling.
• Place, seam-side down, on greased baking sheet. Bake for about 15 minutes until golden. Makes 4 wraps.

1 wrap = 306 calories, 12.1 g total fat, 64 mg cholesterol, 26 g carbohydrate, 4 g fibre, 27 g protein, 1052 mg sodium

Choices: 1 Grains & Starches, 1 vegetable, 3 Meat & Alternatives

Chili Ginger Salmon

INGREDIENTS:

• 3 tbsp (50 ml) sweet chili sauce
• Finely grated or frozen gingerroot to taste - or (1/4 tsp 1 ml) ground ginger
• A pinch of salt
• Extra virgin olive oil
• 4 frozen salmon fillets, skin removed (4-5 oz each)
• Chopped fresh basil or frozen to taste
• 4 lime wedges

DIRECTIONS:

• Preheat broiler
• Combine the first 3 ingredients in a bowl
• Arrange salmon on baking sheet, lined with foil, coat with extra virgin olive oil
• Brush chili mixture over fish
• Broil on top rack for about 5 minutes until fish flakes easily
• Sprinkle with basil and serve with lime
• Makes 4 to 5 servings

1 serving: 226 calories, 11.9 g fat, 75 mg cholesterol, 5 g carb, 23 g protein, 166 mg sodium

Serve with Shopease Stir-fry Vegetables. Fry vegetables with chicken broth to avoid fat and use reduced sodium soya sauce to avoid salt. All ingredients can be purchased from Shopease Foods Inc.

Chocolate Berry Parfaits

INGREDIENTS:

• 2 cups (500 ml) skim milk
• 1 box of fat free instant chocolate pudding powder
• 1 cup (250 ml) sliced fresh or frozen strawberries
• 1 cup (250 ml) blueberries
• 1/4 cup 60 ml thawed, frozen light whipped topping

DIRECTIONS:

• Beat milk and pudding mix in small bowl for 3 minutes until thick.
• Chill for 5 - 6 minutes until set.
• Put strawberries into 4 tall glasses.
• Spoon half of pudding over strawberries.
• Scatter blueberries over pudding.
• Top with remaining pudding.
• Spoon whipped topping over pudding. Makes 4 parfaits.

1 parfait: 193 calories, 1.0 g total fat, 2 mg cholesterol, 43 g carbohydrate, 2 g fibre, 5 g protein, 234 mg sodium

For a diabetic choices: 1/2 fruit, 2 other choices, 1/2 milk & alternatives

Crock-pot - Beef Stew

INGREDIENTS:

• 1 pound stewing beef
• 4 tbsp. flour
• 1 ½ cups beef broth
• 1 tsp. worcestershire Sauce
• 1 clove garlic
• 1 bay leaf
• 4 carrots - sliced
• 3 potatoes - cubed
• 2 onions - diced
• 1 cup mushrooms - sliced
• ½ tsp dried thyme
• ½ tsp dried basil
• 1 tsp dried parsley
• 1 tsp dried marjoram
• Dash paprika
• Salt, to taste
• Pepper, to taste

DIRECTIONS:

• Brown meat and/or put directly into a slow cooker.
• Add flour.
• Toss with meat.
• Stir in remaining ingredients and mix well.
• Cover and cook on high 4-6 hours or low 10-12 hours.

Grilled Caesar Burgers

INGREDIENTS:

• 1 cup (250 ml) garlic and herb croutons
• ½ cup (125 ml) Renee's Caesar Dressing
• 1/3 cup (75 ml) Quaker quick cooking rolled oats
• 1 lb (454 g) lean ground beef
• 4 cups (1 litre) lightly packed, shredded romaine lettuce
• ¼ cup (60 ml) Renee's Caesar Dressing
• 4 slices whole wheat bread

DIRECTIONS:

• Preheat gas barbecue to medium.
• Process croutons in blender until crumbs.
• Transfer to large bowl.
• Add first amount of dressing and oats, stir together.
• Add hamburger, mix well. Divide into 4 portions.
• Shape into 4 inch diameter patties.
• Cook on greased grill for 7 minutes per side until fully cooked.
• Combine lettuce and second amount of dressing in bowl.
• Spoon onto bread slices, top with patties, make 4 burgers.

1 burger: 438 calories, 21 g fat, 69 mg cholesterol, 34 g carbohydrate, 4 g fibre, 28 g protein, 835 mg sodium

Choices: 1½ grain, 3 meat and alternatives

Mango Chutney Steak Salad (Diabetic)

INGREDIENTS:

• 6 tbsp (100 ml) mango chutney
• 3 tbsp (50 ml) rice vinegar
• 3 tbsp (50 ml) sesame oil
• 4 tsp (20 ml) soy sauce
• ¾ tsp (4 ml) chili paste
• ¼ tsp (1 ml) pepper
• 1 lb (454g) beef strip loin steak
• 6 cups (1.5 litres) romaine lettuce
• 2 cups (500 ml) thinly sliced yellow pepper

DIRECTIONS:

• Preheat gas barbecue to medium-high.
• Process first 6 ingredients in blender until smooth. Transfer ½ cup (125ml) chutney mixture to large bowl. Set aside.
• Cook steak on greased grill for about 3 minutes per side, brushing occasionally with remaining chutney mixture, until desired doneness.
• Transfer to plate. Cover with foil. Let stand 5 minutes. Cut diagonally across the grain into thin slices.
• Add lettuce mix, yellow pepper and steak to reserved chutney mixture. Toss. Makes about 9 ½ cups (2.4l). Serves 6

1 serving = 233 calories, 128 g total fat, 3.3 mg cholesterol, 13 g carbohydrate, 2 g fibre, 18 g protein, 382 mg sodium

Choices: ½ fruit, 2 meat and alternatives, 1 fat

Meat Loaf with Salsa

INGREDIENTS:

• ½ cup brown rice
• 1 tbsp olive oil
• 1 onion
• 1 cup red and/or green peppers
• 1 pound ground beef - lean
• 1 cup chunky salsa
• 1 egg
• ¾ tsp salt
• ½ tsp. pepper
• ¼ tsp. celery seeds

DIRECTIONS:

• Preheat oven to 350 F.
• Heat oil over medium heat. Add onion and bell peppers. Cook 5 minutes, or until tender.
• Combine meat, salsa, egg, salt, black pepper, and celery seeds.
• Stir in vegetables and rice.
• Place mixture in round baking dish and pat into an oblong loaf.
• Bake 45 to 50 minutes, or until a thermometer inserted in the center registers 160 F.

Pineapple Chicken

INGREDIENTS:

• 1 tsp sesame (or canola) oil
• 1 lb boneless, skinless chicken breast halves, cut into 1/4 inch strips
• 1 clove minced garlic (or ¼ tsp garlic powder)
• 1 tbsp soy sauce
• 1 14 ounce can pineapple chunks, drained
• ½ cup unsweetened apple sauce
• ¼ cup sweet & sour sauce
• 3 tbsp chopped green onion

DIRECTIONS:

• Heat sesame oil in large frying pan. Add Chicken. Cook for 5 minutes, stir occasionally.
• Add garlic and soy sauce. Cook for about 5 minutes, stirring occassionally, until chicken is no longer pink.
• Add next 3 ingredients. Heat and stir for 3 minutes to boil.
• Add green oinion, stir serves 4.

Roasted Broccoli (Diabetic)

INGREDIENTS:

• 5 cups (1.24 l) Broccoli florets
• 1 tbsp (15 ml) virgin olive oil
• ¼ tsp (1 ml) salt
• 1 tbsp (15 ml) virgin olive oil
• 1 tbsp (15 ml) red wine vinegar
• ¼ tsp (1 ml) dijon mustard
• ¼ tsp (1 ml) garlic powder
• ¼ tsp (1 ml) pepper

DIRECTIONS:

• Preheat oven to 450 F (230 C).
• Put broccoli into large bowl.
• Drizzle with first amount of olive oil, sprinkle with salt & toss.
• Spread evenly on greased baking sheet with sides.
• Bake for about 14 minutes until browned and tender.
• Transfer to large serving bowl.
• Meanwhile, combine remaining 5 ingredients in small cup.
• Drizzle over boccoli. Toss.
• Makes about 3 cups (550 ml). Serves 4.

1 serving: 86 calories.

Choices 1 fat.

Shrimp and Potato Salad

INGREDIENTS:

• 1 lb quartered baby potatoes
• ¼ cup water
• ½ tsp Montreal steak spice
• 2 tbsp balsamic vinegar
• 2 tbsp olive oil
• 2 tsp dijon mustard
• ¼ tsp salt
• 4 cups lightly packed spring mix lettuce
• ½ lb cooked, peeled and deveined medium shrimp
• ½ cup thinly sliced red pepper

DIRECTIONS:

• Put potato and water into medium microwave safe bowl.
• Microwave, covered on high for about 10 minutes, stirring every 3 minutes, until tender.
• Rinse with cold water.
• Drain, add steak spice, and toss.
• Combine next 5 ingredients in large bowl. Makes about 1/3 cup dressing.
• Add remaining 3 ingredients and potato. Toss.
• Makes about 8 cups. Serves 8.

1 cup = 117 calories, 3.9 g total fat, 43 mg cholesterol, 12 g carbohydrate, 1 g fibre, 8 g protein, 177 mg sodium

Choices: ½ grain & starches, 1 meat and alternatives, ½ fat

Spinach Fajitas with Chickpeas (Diabetic)

INGREDIENTS:

• 2 tsp (10 ml) extra virgin olive oil (from Shopease)
• 3/4 cup (250 ml) sliced onion
• 3/4 cup (225 ml) sliced red pepper
• 1 garlic clove minced or ¼ tsp (1 ml) garlic powder - or ¼ tsp (1 ml) frozen (from Shopease)
• ½ tsp (2 ml) ground cumin
• ¼ tsp (1 ml) pepper (from Shopease)
• 1 19 oz can (540 ml) of chickpeas rinsed and drained (from Shopease)
• 2 cups (500 ml) frozen spinach (from Shopease)
• ½ cup (125 ml) tomato sauce (from Shopease)
• ½ cup (125 ml) light sour cream
• 4 whole wheat flour tortillas (from Shopease)
• 2 cups (500 ml) shredded lettuce, lightly packed
• 1 cup (250 ml) can diced tomatoes (from Shopease)

DIRECTIONS:

• Heat olive oil in large frying pan on med-high.
• Add next 5 ingredients.
• Stir-fry for about 2 minutes, until onion starts to get soft.
• Measure ½ cup chickpeas in a bowl. Mash and add onion.
• Add spinach, tomato sauce and rest of chickpeas.
• Stir and cook covered for 2 - 3 minutes until spinach is wilted.
• Remove from heat.
• Add sour cream and stir.

Tortillas

DIRECTIONS:

• Stack tortillas on counter.
• Wrap them in a damp towel.
• Microwave on medium for about 2 minutes until warmed.
• Arrange tortillas flat on counter and spread lettuce and tomato over top.
• Spoon chickpea mixture over tomato.
• Fold bottom end of each tortilla over filling.
• Fold in sides fold over from bottom to keep filling in.

Makes 4 fajitas.

1 fajitas 322 calories, 8.6 fat, 10 mg cholesterol, 51 g carb, 10 g fiber, 13 g protein, 599 mg sodium

Choices: 2 grain and starches, 1 ½ vegetables, ½ meat and alternative, 1 fat.

This is a quick and easy healthy dinner, very low in carbs and fat.

Sweet & Sour Meatballs

INGREDIENTS:

Meatballs

• 1 pound hamburger
• 2 cups bread crumbs
• 1 cup milk
• 2 eggs - beaten
• 1 tsp. salt

Sauce

• 1 ½ cups brown sugar
• ¾ cups vinegar
• ¾ cups water
• Onion
• Salt and pepper

DIRECTIONS:

• Preheat oven to 325 degrees F.
• Shape meatball mixture into bite-size meatballs
• Place in an oven-safe baking dish and bake 40 minutes, or until browned
• Combine sauce ingredients in a skillet and cook at medium heat for 10 minutes
• Add meatballs to sauce and simmer 15 minutes

Taco Salad

INGREDIENTS:

• 1 lb ground beef
• 1 package taco seasoning mix
• 1 head of iceberg lettuce (medium) chopped
• 2 cups shredded cheddar cheese
• 2 tomatoes (large)
• 1 sweet onion diced
• 1 green pepper diced
• 1 can sliced black olives drained
• 1 bag tortilla chips crushed

Dressing

• 1 jar salsa
• 2 cups sour cream

DIRECTIONS:

• Brown ground beef and add taco seasoning (follow package directions).
• Let cool.
• Combine remaining salad ingredients.
• Add beef and tortilla chips.
• Combine and serve.

Tuna Chowder (Diabetic)

INGREDIENTS:

• 4 cups (1 litre) prepared vegetable broth
• 2 cups (500 ml) frozen cut green beans
• 2 cups (500 ml) grated peeled potato
• ½ tsp (2 ml) dried basil
• ¼ tsp (1 ml) dried thyme
• ¼ tsp (1 ml) pepper
• 1 tsp (5 ml) olive oil
• 1 cup (250 ml) chopped onion
• ½ cup (125 ml) chopped green pepper
• 1 minced garlic clove OR ¼ tsp powder
• Note: spices can be Shopease fresh frozen

DIRECTIONS:

• Bring broth to a boil in large saucepan.
• Add next 5 ingredients.
• Reduce heat to medium. Boil gently, covered, for 10 minutes, stirring occasionally.
• Heat olive oil in small frying pan on medium.
• Add next 3 ingredients.
• Cook for about 5 minutes, stirring often, until onion is softened.
• Add to broth mixture.
• Add tuna. Stir, simmer, covered, for about 2 minutes until heated through.
• Makes about 7 ½ cups (1.9L) Serves 6

1 serving: 130 calories, 5 g fat, 9 mg cholesterol, 19 g carbohydrate, 3 g fibre, 10 g protein, 339 mg sodium

Choices: 1.2 grain, 1 vegtable, 1 meat

Tuscany Sole (Diabetic)

INGREDIENTS:

• 2 cups (500 ml) chopped zucchini (1/2 inch pieces
  - peel on)
• 1 cup (250 ml) chopped onion
• 24 grape tomatoes
• 1 cup (250 ml) fresh mushrooms chopped (or 1 can
  - stems & pieces)
• 2 tsp (10 ml) Italian seasoning
• 2 tsp (10 ml) extra virgin olive oil
• 1/4 tsp (1 ml) pepper

Crumb Topping

• 8 Sole fillets (2-3 oz each)
• 5 tsp (20 ml) lemon juice
• 1/2 cup (125 ml) crushed whole wheat multigrain crackers

DIRECTIONS:

• Preheat oven to 450 degrees F (240 C).
• Place oven rack on bottom.
• Combine first 7 ingredients in large bowl.
• Mix until completely coated.
• Put in a single layer on a greased baking sheet with sides.
• Bake on lower rack for about 15 minutes, stirring at 7 minutes (until vegetables start to brown).

Crumb Sole:

• Put Sole fillets on another greased baking sheet.
• Sprinkle with lemon juice.
• Press 1 tbsp (15 ml) of cracker crumbs evenly on each fillet.
• Bake on the upper rack for 8 minutes until crumbs are golden and fish flakes easily.
• Serve with vegetables.
• Serves 4 - 5

1 serving: 271 calories, 6.4 g fat, 54 mg cholesterol, 27 g Carb, 4 g fiber, 25 g protein, 349 mg sodium.

Choices 1 grain & starch, 1 vegetable, 3 Meat & Alternatives.

Veggie Pinwheels

INGREDIENTS:

• 2 x 9-inch whole wheat tortillas
• 1/3 cup (75 ml) light garlic and herb cream cheese
• ¼ cup (60 ml) chopped celery
• ¼ cup (60 ml) chopped red pepper
• ¼ cup (60 ml) grated carrot
• ¼ tsp (1 ml) pepper
• cooking spray

DIRECTIONS:

• Preheat oven to 400F (205C).
• Place tortillas on clean work surface & spread with cream cheese.
• Sprinkle with next 4 ingredients.
• Roll up jelly-roll style.
• Place seam down on ungreased baking sheet.
• Spray with cooking spray.
• Bake for 12 minutes until brown and crisp.
• Cut into 1 inch pieces. Makes about 14 pinwheels.

1 pinwheel: 26 calories, 1 g fat, 4 mg cholesterol, 4 g carbohydrate, trace fibre, 1 g protein, 66 mg sodium.

Warm Mango Salsa Salmon

INGREDIENTS:

• 1 cup (250 ml) diced frozen mango pieces
• ½ cup (125 ml) diced kiwi
• 2 tbsp (30 ml) jalapeno pepper
• 2 tbsp (30 ml) chopped red onion
• 1 tbsp (15 ml) lemon juice
• 1 tbsp (15 ml) lime juice
• ½ tsp (2 ml) salt
• 1 ½ lbs (560g) salmon filets, skin removed
• 4 tsp (20 ml) margarine
• 2 tbsp (30 ml) light mayonnaise
• 1 tbsp (15 ml) chopped parsley

DIRECTIONS:

• Preheat oven to 425 degrees F (220 C).
• Mix first 7 ingredients in a large bowl.
• Add salmon.
• Toss and spread evenly in a greased baking dish.
• Spoon margarine, in small amounts over salmon mixture and bake uncovered for 10 - 12 minutes until fish flakes with fork.
• Add mayonnaise and parsley, stir.
• Makes about 5 cups, server 4 - 5.

1 serving 360 calories, 21.4 g fat, 96 mg cholesterol, 13 g carbohydrate, 2 g fibre, 29g protein 475 mg sodium.

Choices 1/2 fruit, 4 meat and alternatives, 1 fat.