This hearty main dish can be served plain, with the suggested gravy or a more traditional berry jam. Omit the ? breadcrumbs for a grain and gluten-free version. Swedish Meatballs with Gravy Cook time 25 mins Total time 25 mins Recipe type: Main Serves: 4 Ingredients 1 egg 2 tbs olive oil 1 celery stalk (minced) 1 small onion (minced) 1 lb lean beef 2 tsp garlic paste ¼ cup parsley (minced) ¼ cup breadcrumbs ½ tsp green chili paste 2 cups low sodium beef stock Salt and pepper to taste 2 oz light cream cheese Instructions Take one pan and put it over medium flame. Add oil. Add onion. Cook it until they become translucent. Add minced celery and parsley, and cook for another 3 minutes. Take one bowl and add beef, onion mixture, egg, garlic paste, breadcrumbs, salt, pepper and green chili. Mix it well to form a dough. Make walnut sized balls from dough. Take a large pan and add beef stock. On medium flame, bring to a boil. Now gradually add meatballs to the broth. Cover and let it cook for 20 to 25 minutes, or until they turn brown and are cooked throughout. [...]]]>
This salad makes for a quick, easy lunch that’s high in?protein and will keep you going until dinner. Serve with toasted bread for a more substantial meal. Chicken Pineapple Salad Cook time 30 mins Total time 30 mins Recipe type: Salad Serves: 6 Ingredients 1 cup skinless chicken, boiled, and chopped ½ medium pineapple, sliced ½ cup red onion, sliced 2 tbsp cilantro, chopped 1 tsp salt 1 tsp black pepper 1 tsp white pepper 1 tsp mustard powder 1 cup mayonnaise Instructions Squeeze and drain the liquid from the pineapple. Mix all ingredients together except for the mayonnaise. Add mayonnaise and garnish with tomato and cucumber before serving, if desired. Nutrition Information Calories: 218 Fat: 14 t Saturated fat: 21.1 g Carbohydrates: 16.4 g Sodium: 682 mg Fiber: 0.9 g Protein: 7.8 g Cholesterol: 28 mg 3.2.2310 ?]]>
? Miso Glazed Tofu This is a fantastic, slightly spicy vegetarian dish that could easily pass for meat thanks to the deep, savory flavours of miso, soy sauce and sesame oil. For a vegan variation, leave out the honey. Recipe type: Main Cuisine: Asian Serves: 2 Ingredients 1 Tbsp rice-wine vinegar ½ Tbsp soy sauce (low-sodium) 1 Tbsp honey ? Tbsp miso paste 2 heads baby bok choy, halved 2 blocks extra-firm tofu ½ tsp grated ginger ⅛ tsp red pepper powder ? Tbsp sesame oil 2 tsp sesame seeds 2 cups water Instructions Preheat oven to 350°F. Slice tofu into 6 pieces and dry with paper towels, taking care not to break them. In one bowl, add miso paste, honey, rice-wine vinegar, and soy sauce. Make a smooth paste. Add the tofu pieces and toss gently. Cover this bowl and refrigerate for at least 20 minutes. Arrange tofu pieces on a baking sheet and bake until they turn brown on both sides. This will take about 30 minutes. In a small saucepan, add water and bring to a boil. Add the baby bok choy. Cook until it until it is tender. Drain and keep aside. In a small [...]]]>
? Parmesan Stuffed Mushrooms These stuffed mushrooms are a filling, high-protein snack that can be customized with any of your favorite cheeses and seasonings. They also make a great main course for Meatless Mondays! Omit bread crumbs for a gluten-free version. Recipe type: Appetiser Ingredients 2 large stuffing mushrooms (fresh) 1 Tbsp butter 2 Tbsp olive oil ? cup green onions, finely chopped 1 cup plain bread crumbs 2 Tbsp finely chopped garlic 1 cup grated Parmesan cheese 2 Tbsp Italian herb blend ? Tbsp fresh chopped parsley ¼ tsp ground black pepper 1 tsp salt Instructions Clean the mushrooms with a paper towel or vegetable brush and remove stems. Chop the stems finely. Preheat the oven to 350°F. Grease a baking dish with butter or oil. Take a skillet and Put a on a medium flame; add the butter and melt with oil. Add chopped stems of mushrooms in skillet. Stir them constantly for 4 minutes or so. Add finely chopped green onions and garlic and stir for another minute. Add all these ingredients one by one, stirring in between: cheese, Italian herbs, bread crumbs, salt, parsley, and pepper. Arrange this stuffing into the mushroom caps and put [...]]]>
? Spinach Artichoke Dip This creamy, gluten-free dip makes a decadent appetizer or side dish, and is best paired with raw vegetables. If you’d prefer a less rich version, substitute the sour cream, mayonnaise and cream cheese with low-fat varieties. Recipe type: Appetiser Ingredients 2 cups frozen spinach, chopped and thawed 4 cups artichoke hearts, drained and chopped 2 cups Parmesan cheese 2/4 cup sour cream ⅓ cup mayonnaise 1 cup cream cheese 2 tsp garlic, minced Instructions Preheat the oven to 375°F. In one bowl, combine artichoke hearts, spinach, and Parmesan cheese. Add sour cream, mayonnaise, cream cheese and garlic. Mix well. Bake this mixture for about 25 to 30 minutes. Serve with sliced raw vegetables or chips and enjoy! Nutrition Information Calories: 170 Fat: 13.0 g Saturated fat: 6.5 g Carbohydrates: 6.7 g Sugar: 1.7 g Sodium: 328.4 mg Fiber: 2.8 g Protein: 7.9 g Cholesterol: 35.4 mg 3.2.2265]]>
Braised Cod with Leeks Prep time 15 mins Cook time 25 mins Total time 40 mins A simple but elegant midweek meal. Recipe type: Main Serves: 4 Ingredients 1 Tbsp butter 2 cups leeks, split lengthwise, sliced thin, and rinsed well 3 medium carrots, rinsed, peeled and cut into thin sticks 4 new (red) potatoes, rinsed and sliced into ?-inch thick disks 2 cups low-sodium chicken broth, preferably homemade 2 Tbsp fresh parsley, rinsed, dried and chopped (or 2 tsp dried) 12 oz cod filets, cut into 4 portions (3 oz each) ? tsp salt ? tsp ground black pepper Instructions Heat butter in a large sauté pan. Add leeks and carrots and cook gently for 3 – 5 minutes, stirring often, until the vegetables begin to soften. Add potatoes, chicken broth, parsley, salt and pepper and bring to a boil over high heat. Reduce heat and simmer gently until the vegetables are just tender, about 10 – 12 minutes. Add cod filets and cover with a tight-fitting lid. Continue cooking over low heat for an additional 5 minutes, or until the fish is white and flakes easily with a fork (to a minimum internal temperature of 145 [...]]]>
? Spicy Chicken Drum Sticks For an extra kick try these spicy chicken drum sticks for your next meal! Recipe type: Main Serves: 4 Ingredients 1 pound chicken drum sticks 4 tablespoons skimmed yogurt ? teaspoon ginger paste 1 teaspoon minced garlic 1 teaspoon minced green chili or paprika ? teaspoon oil Skewers, soaked in water 2 tablespoons vinegar Instructions Mix all ingredients (except chicken) in a bowl until a smooth paste forms. Then add in drum sticks and mix to coat chicken. Leave to marinate in the fridge for at least 2 hours. Preheat a grill or grilling pan to medium-high. Thread chicken onto the skewers and grill for 8-10 minutes, turning twice, until the juices run clear. While serving, drizzle with lemon juice and serve with rice. Nutrition Information Serving size: 1 drum stick Calories: 295 Fat: 15.6 g Saturated fat: 3.0 g Sugar: 0 g Sodium: 389 mg Protein: 34.2 g 3.2.2265]]>
Lentil Curry Serves: 3-4 Ingredients ? cup red lentils ? cup brown lentils 4 cups water 5 garlic cloves, minced ? teaspoon salt ? teaspoon cayenne pepper ? teaspoon turmeric ? teaspoon dry cilantro, ground 1 tablespoon olive oil ? cup of sliced onion 1 teaspoon cumin, ground ⅛ cup skim milk 1 tablespoon fresh coriander, finely chopped Instructions Soak both lentils in a bowl filled with water for one hour or more. Overnight is best. After soaking, drain the lentils and place in a saucepan. Add water, garlic, salt, pepper, turmeric and cilantro. Bring to a boil. Turn the heat down to medium-low, cover and let simmer for about 30 minutes, or until lentils are tender. When the lentils are about to cook, heat oil in a saucepan and sauté onions until lightly golden. Add the cumin and fry for 1 minute, or until fragrant. Add sautéed onion along with oil and milk. Cook 5 minutes more over low and then sprinkle with chopped cilantro. Serve hot with whole-grain bread or boiled rice. Nutrition Information Calories: 238 Fat: 5.5 g Saturated fat: 0.5 g Carbohydrates: 33.0 g Sugar: 1.3 g Sodium: 598 mg Fiber: 8.6 g Protein: 13.9 g 3.2.2265 ?]]>
This is an easy, warming soup to have on cold nights. For a gluten-free version, substitute the egg noodles for rice noodles, or omit them entirely. Tarragon Noodle Soup Recipe type: Soup Serves: 6 Ingredients 1 bay leaf 1 ? medium carrots, thinly sliced 4 cups chicken broth, preferably homemade 2 Tbsp fresh tarragon leaves, torn 1 celery rib, thinly sliced 1 Tbsp fresh lemon juice ½ tsp salt 2 cups uncooked medium egg noodles ¼ teaspoon pepper powder 3 cups roughly chopped turkey 2 Tbsp olive oil Instructions Place one large saucepan over medium flame. Add chicken broth, bay leaf, carrot, tarragon leaves, celery, salt and pepper powder. Bring this mixture to a boil. Lower the heat, cover and simmer for 5 minutes, or until all vegetables are soft. Heat the olive oil in a large pot over medium-high heat. Add turkey, and cook until heated through, stirring occasionally. This will take around 3 to 4 minutes. Return to a boil and add egg noodles. Cook for 5-7 minutes or until noodles are tender. Stir this vegetable and noodles mixture in to cooked turkey. And cook it for another 3 minutes. Remove bay leaf. If you desire, you [...]]]>
? Tomato and Onion Omelet A delicious tomato and onion omelet that's perfect for a high-protein breakfast or brunch. Recipe type: Breakfast Serves: 4 Ingredients 2 Tbsp tomatoes, finely chopped 2 Tbsp onion, chopped 4 eggs 1 Tbsp salt 2 tsp green chili, minced Pinch of black pepper ? tsp red chili powder 2 Tbsp oil or butter 2 Tbsp cilantro, finely chopped 1 Tbsp spring onion, chopped ? tsp turmeric powder Instructions Take a non-stick frying pan and put it over low heat. In a bowl, crack 4 eggs. Now beat them very well. Add chopped tomato, salt, chopped onion, green chili, turmeric powder, black pepper powder, coriander leaves and spring onion. Mix well. Grease the frying pan with oil. When oil is heated properly, add the egg mixture. Cook over medium heat. (Optional: garnish omelette with chopped cilantro leaves or spring onion.) Nutrition Information Calories: 218 Fat: 16.8 g Saturated fat: 4.3 g Carbohydrates: 3.6 g Sodium: 9.4 g Fiber: 0.9 g Protein: 13.9 g Cholesterol: 370 mg 3.2.2265]]>
Curried Coconut Chicken This flavorful curry dish is easy to make and will last several days in the fridge (if there are any leftovers!). Recipe type: Main Serves: 4 Ingredients 12 ounces boneless chicken breasts, cubed 1 teaspoon salt and pepper 1 tablespoon oil or clarified butter 2 tablespoons curry powder ? onion, thinly sliced 2 garlic cloves, crushed 4 ounce coconut milk 2 small tomatoes, chopped ? cup tomato puree Instructions Season chicken breasts with salt and pepper and leave aside for 15 minutes. Heat oil in a large saucepan over medium-high and cook curry powder for 1 minute. Stir in onion and garlic and cook for 1 more minute. Add marinated chicken and toss to coat with the curry paste. Bring heat down to medium-low and let chicken cook for 7-10 minutes, or until juices run clear. Add tomatoes, coconut milk, tomato puree and stir to combine. Cover and let cook on low for 30-40 minutes, stirring occasionally. Serve with basmati rice or naan. Notes Exchanges: ? Fat, 3 lean meat Nutrition Information Calories: 296 Fat: 17.2 g Saturated fat: 8.2 g Trans fat: 17.2 g Carbohydrates: 9.7 g Sugar: 4.3 g Sodium: 90 mg Fiber: 3.1 g Protein: 26.8 g Cholesterol: 76 g 3.2.2265 ?]]>
? Butter Garlic Crab This easy seafood dish is a great, low-carb weekday meal - it's flavorful, fast and (if you buy crab legs in season) cheap. Author: Cdiabetes Staff Recipe type: Main Serves: 2 Ingredients 4 large crab legs 3 Tbsp finely chopped garlic 2 to 3 green chilies, minced 1 Tbsp unsalted butter 1½ Tbsp olive oil Salt to taste Instructions With the help of a clean, unused tooth brush, clean the crab legs thoroughly. Take a heavy bottomed pot and put it on medium flame. Add water and bring to a boil. Add the crabs and little salt. Take the crab legs out after about 3 to 4 minutes. Heat a wok or large pan on medium flame. Add olive oil and then, after a few seconds, add the butter. Add garlic and sauté until fragrant. Add green chilies and cook for 5 more seconds. Add the crab. Season with little salt and toss well. Cover the wok with a lid and simmer it for 8 to 10 minutes. Check often to avoid burning. Turn off the flame when the crab has turned reddish pink in color. Serve hot and enjoy! Notes Exchanges: 1 tbsp Cream [...]]]>
? Quick Garlicy Mushrooms Love mushrooms? Need a quick appetizer? These easy garlicy mushrooms are for you! Recipe type: Appetiser Serves: 2 Ingredients 2 cups mushrooms, sliced 3 tsp oil or butter ? tsp garlic paste 1 Tbsp parsley, chopped ? - ? tsp salt ? tsp freshly ground white pepper ? tsp mixed herbs Instructions Heat oil in a pan over medium and sauté garlic for 2 minutes. Add parsley, salt and pepper along with the mushrooms. Stir for 3-5 minutes. Serve on a plate with garlic bread. Nutrition Information Calories: 80 Fat: 7.2 g Saturated fat: 0.7 g Trans fat: 0 g Carbohydrates: 2.9 Sugar: 1.2 g Sodium: 296 mg Fiber: 0.9 g Protein: 2.4 g Cholesterol: 0 mg 3.2.2265 ? ? ?]]>
Quinoa Bites A nutritious vegetarian appetiser that's fun to make! Recipe type: Appetiser Serves: 4-6 Ingredients 1 ? cups fresh spinach, chopped 4 cups cooked quinoa 1 ? cups Parmesan cheese, shredded 1 Tbsp salt 2 eggs 1 cup shallot, chopped 2 Tbsp all-purpose flour 2 tsp garlic paste ? tsp black pepper powder 3 tsp green chilies, finely chopped Instructions Preheat your oven to 350 degrees. Grease a muffin pan with oil or butter. Take 1 large bowl. Add egg, cooked quinoa, salt, Parmesan cheese, green chilies, garlic paste, spinach, shallots and flour. Mix all ingredients together to make a dough. Then, roll the dough into walnut sized balls. Put the balls into the muffin pan. Place the pan in the oven and bake until they turn light golden (about 20 minutes). Serve these delicious bites with yogurt or ketchup. Nutrition Information Calories: 78 Fat: 3.2 g Saturated fat: 1.4 g Carbohydrates: 14.6 g Sugar: 0.1 g Sodium: 149 mg Fiber: 6.5 g Protein: 4.7 g Cholesterol: 37.0 mg 3.2.2265 ?]]>
This flavorful chicken recipe is ideal for a gluten-free, grain-free or low-carb diet. It is also low in fat. For a dairy-free version, substitute your favorite non-dairy yogurt and use olive oil instead of butter. Baked Chicken Breasts Author: Cdiabetes Staff Recipe type: Main Ingredients 3 skinless, boneless chicken breasts ? cup non-fat plain yogurt 2 ? tablespoons olive oil or butter 1 teaspoon hot sauce 2 teaspoons onion paste 2 teaspoons ginger paste 2 tablespoons garlic powder 1 tablespoon red chili powder 1 teaspoon cumin powder Instructions In a large bowl, add all ingredients and mix till well combined. Cover and refrigerate to marinate for about 1 hour. Preheat the oven to 335 degrees F. Line a baking tray with a foil paper. Place the marinated chicken on lined baking tray. Bake for about 1 hour or chicken is done completely. Nutrition Information Calories: 284 Fat: 14.6 g Saturated fat: 2.9 g Trans fat: 0 g Carbohydrates: 3.4 g Sugar: 0.8 g Sodium: 133 mg Fiber: 0.9 g Protein: 33.5 g Cholesterol: 101 mg 3.2.2925 ?]]>