Daybreak Scramble Pizza ?
The post Daybreak Scramble Pizza appeared first on Summer 2015 Issue | CDiabetes Online Magazine.
]]>Daybreak Scramble Pizza
Makes 10 Servings
1 tablespoon margarine
2 cups liquid egg whites
? teaspoon salt
? teaspoon black pepper
1 (10-ounce) package prebaked whole-wheat pizza crust
1-1? cups frozen vegetables (broccoli, spinach, and red bell peppers, or a combination of your favorites), thawed
3/4 cup 75% reduced fat shredded Cheddar cheese
2 frozen turkey sausage patties, thawed and cut into bite-sized pieces
Calories from Fat 35, Total Fat 4 g, Saturated Fat 1.4 g, Trans Fat 0 g, Cholesterol 10 mg, Sodium 400 mg, Potassium 225 mg, Total Carbohydrate 16 g, Dietary Fiber 3 g, Sugars 2 g, Protein 12 g, Phosphorus 135 mg Exchanges: 1 Starch 1 Medium-Fat Meat
1. Preheat oven to 400°F. Coat a 10- x 15-inch baking sheet with cooking spray.
2. In a large skillet, melt margarine over medium heat. Add egg whites, salt, and pepper; scramble and cook until eggs are firm.
3. Spoon scrambled eggs over crust; top evenly with vegetables, cheese, and sausage pieces.
4. Bake 8 to 10 minutes, or until cheese is melted. Slice and serve.
Test Kitchen Tip: If using uncooked turkey sausage, brown it before cutting into bite-sized pieces. Also, when testing this recipe, we used the 75% reduced-fat variety of Cabot Cheddar cheese.
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The post Daybreak Scramble Pizza appeared first on Summer 2015 Issue | CDiabetes Online Magazine.
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Serves: 6 Cooking time: 30 minutes Preparation time: 5 minutes plus 2 hours soaking Ingredients 1 cup brown Basmati rice 1 tablespoon vegetable oil 1 small onion, chopped 1 garlic clove, minced 4 whole cloves 1?8 teaspoon salt 2 cups chicken broth 1 cinnamon stick 1 teaspoon vegetable oil 1 tablespoon raisins 1 tablespoon blanched slivered?almonds or pine nuts Instructions Soak rice 2 hours to shorten cooking time. Rinse and drain. In a large non-stick?saucepan, heat 1 tablespoon oil and?sauté onion and garlic until tender, 2 to 3?minutes. Add cloves and cook 1 minute. Add rice?and stir to coat. Add salt, broth and the?cinnamon stick. Bring to a boil. Cover, reduce heat and simmer 20 to 25?minutes, until liquid is absorbed. Discard?cinnamon stick. Heat 1 teaspoon oil; add?raisins and almonds and warm. Mix with rice and serve. Per Serving 176 Calories, 0 mg. Cholesterol, 31 g Carbohydrates, 3 g Protein, 41 mg Sodium, 5 g Fat (0.5 g Saturated Fat) Exchanges: 2 starch/bread, 1 fat Recipes adapted from: Light & Easy Diabetes Cuisine written by Betty Marks,?Surrey Books.
The post Spiced Rice Pilaf appeared first on Summer 2015 Issue | CDiabetes Online Magazine.
]]>Serves: 6
Cooking time: 30 minutes
Preparation time: 5 minutes plus 2 hours soaking
Ingredients
1 cup brown Basmati rice
1 tablespoon vegetable oil
1 small onion, chopped
1 garlic clove, minced
4 whole cloves
1?8 teaspoon salt
2 cups chicken broth
1 cinnamon stick
1 teaspoon vegetable oil
1 tablespoon raisins
1 tablespoon blanched slivered?almonds or pine nuts
Instructions
- Soak rice 2 hours to shorten cooking time.
- Rinse and drain. In a large non-stick?saucepan, heat 1 tablespoon oil and?sauté onion and garlic until tender, 2 to 3?minutes.
- Add cloves and cook 1 minute. Add rice?and stir to coat. Add salt, broth and the?cinnamon stick. Bring to a boil.
- Cover, reduce heat and simmer 20 to 25?minutes, until liquid is absorbed. Discard?cinnamon stick. Heat 1 teaspoon oil; add?raisins and almonds and warm.
- Mix with rice and serve.
Per Serving
176 Calories, 0 mg. Cholesterol,
31 g Carbohydrates, 3 g Protein,
41 mg Sodium, 5 g Fat (0.5 g Saturated Fat)
Exchanges: 2 starch/bread, 1 fat
Recipes adapted from:
Light & Easy Diabetes Cuisine
written by Betty Marks,?Surrey Books.
The post Spiced Rice Pilaf appeared first on Summer 2015 Issue | CDiabetes Online Magazine.
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Portobellos and Asparagus Makes 4 (?-cup) servings Ingredients 2 teaspoons canola or olive oil 3 cups sliced portobello mushrooms (about 2 large portobellos, stems and black gills removed) 2 tablespoons chopped shallots 3 cups asparagus pieces (1?-inch), from about 1 pound (see note) 1 teaspoon low-sodium soy sauce 3 (?-ounce) slices nitrite-free turkey (or pork) bacon, cooked until crisp, drained well, and crumbled 1 tablespoon grated Parmigiano-Reggiano cheese Directions Note Instead of asparagus, you can substitute 1 (9-ounce) bag (12 cups) fresh spinach. Add to the mushrooms, cover for a few minutes until wilted. Stir well and add remaining ingredients. In a nonstick skillet, heat the oil over medium-high heat. Add the mushrooms and cook for about 3 minutes, or until they just start to soften and release their liquid. Add the shallots and cook for another minute. Add the asparagus and cook for 3 minutes longer, or until the asparagus is just crisp-tender. Drizzle the soy sauce over the veggies and sprinkle with the bacon crumbles and cheese. Toss well and serve hot. NUTRITION INFORMATION?PER SERVING: Calories 60, Total Fat 1 g?(<1 g Saturated), Cholesterol 20 mg, Sodium 110 mg, Carbohydrates 7 g, Sugars 2 g, Fiber 2 g, Protein 6 g Exchanges: Vegetables 1.38, Lean Meat 0.11, Fat 0.50
The post Portobellos and Asparagus appeared first on Summer 2015 Issue | CDiabetes Online Magazine.
]]>Portobellos and Asparagus
Makes 4 (?-cup) servings
Ingredients
2 teaspoons canola or olive oil
3 cups sliced portobello mushrooms (about 2 large portobellos, stems and black gills removed)
2 tablespoons chopped shallots
3 cups asparagus pieces (1?-inch), from about 1 pound (see note)
1 teaspoon low-sodium soy sauce
3 (?-ounce) slices nitrite-free turkey (or pork) bacon, cooked until crisp, drained well, and crumbled
1 tablespoon grated Parmigiano-Reggiano cheese
Directions
Note
Instead of asparagus, you can substitute 1 (9-ounce) bag (12 cups) fresh spinach. Add to the mushrooms, cover for a few minutes until wilted. Stir well and add remaining ingredients.
- In a nonstick skillet, heat the oil over medium-high heat. Add the mushrooms and cook for about 3 minutes, or until they just start to soften and release their liquid. Add the shallots and cook for another minute.
- Add the asparagus and cook for 3 minutes longer, or until the asparagus is just crisp-tender.
- Drizzle the soy sauce over the veggies and sprinkle with the bacon crumbles and cheese. Toss well and serve hot.
NUTRITION INFORMATION?PER SERVING:
Calories 60,
Total Fat 1 g?(<1 g Saturated),
Cholesterol 20 mg,
Sodium 110 mg,
Carbohydrates 7 g,
Sugars 2 g,
Fiber 2 g, Protein 6 g
Exchanges: Vegetables 1.38, Lean Meat 0.11, Fat 0.50
The post Portobellos and Asparagus appeared first on Summer 2015 Issue | CDiabetes Online Magazine.
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