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. [...]]]>
? 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 [...]]]>
Indian Savory Pancakes Ready for some flavour? Try these fragrant, savory pancakes for dinner tonight! Recipe type: Main Cuisine: Indian Serves: 4 Ingredients 2 ? cups water 2 Tbsp oil 1 cup gram flour 3 Tbsp rice flour ½ cups whole wheat flour 1 cup finely chopped onion ? finely chopped tomato 2 tsp finely chopped green chilli 2 tsp red chilli powder 3 tsp salt 2 tsp cumin seeds 2 tsp cilantro leaves 1 tsp garlic paste Instructions In a large bowl, add rice flour, gram flour and whole wheat flour. Add chopped tomato and onion. Mix well. Add seasoning: cumin seeds, salt, red chili powder, cilantro and chopped green chilli. Gradually add the water. Cover and set aside for 10 minutes. Place a non-stick pan over medium flame and grease the pan with oil. Now pour ? cup batter in the center of the pan. Let it cook for 3 to 4 minutes, or until it starts to turn darker brown. Flip the pancake and apply a little bit of oil to this side also. Cook for another 3 to 4 minutes, until it is golden brown on both sides. Serve with ketchup or any of your [...]]]>
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 [...]]]>
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 [...]]]>
? Traditional Greek Salad A bright, fresh Greek salad to lighten up any meal! Recipe type: Salad Cuisine: Greek Serves: 2 Ingredients ? red onion, thinly sliced ? green pepper, finely sliced 1 cup cucumber, peeled and cut into chunks ? cup Kalamata olives 1 cup tomatoes, sliced ? cup Feta cheese, chopped 2 tsp Extra Virgin olive oil 4 drops lemon juice 2 tsp freshly ground pepper Instructions Place red onion, cucumber, green pepper, tomatoes and olives into a large bowl. Sprinkle salt and freshly ground black pepper. Add a few drops of lemon juice and olive oil. Toss everything together carefully and leave it for 5 minutes to absorb the seasoning. Serve cold and enjoy! Nutrition Information Calories: 489 Fat: 11.3 g Saturated fat: 5.2 g Carbohydrates: 10.6 g Sugar: 5.5 g Sodium: 798.5 mg Fiber: 4.7 g Protein: 7.9 g Cholesterol: 20.8 mg 3.2.2265]]>
Roasted Brussels Sprouts with Sun-Dried Tomato Pesto This is a bright and flavorful vegetable dish that’s low in fat and high in fiber. It would be great as a holiday side dish or for a summer potluck! Recipe type: Side Dish Serves: 4 Ingredients 5 tsp Extra Virgin olive oil, divided 4 cups Brussels sprouts, trimmed and halved ¼ teaspoon freshly ground pepper 6 Tbsp water, divided ¼ tsp salt ¼ cup sun-dried tomatoes, soft or reconstituted and chopped 1 tsp garlic paste 1 Tbsp pine nuts, toasted 2 tsp red-wine vinegar ½ tsp dried oregano 1 Tbsp shredded Parmesan cheese Instructions Preheat your oven to 400°F. Place Brussels sprouts into a bowl and toss it with oil, salt and pepper. Take one rimmed baking sheet and sprinkle with 1 tablespoon water. Roast sprouts for 8 to 10 minutes. After 10 minutes, stir and sprinkle with another tablespoon of water. Roast for another 10 minutes, or until the sprouts are tender tender. While you wait, grind sun-dried tomatoes with remaining oil, water, garlic, vinegar, pine nuts and oregano in a food processor or blender. Grind until you achieve a rough pesto texture. Now stir Brussels sprouts in Parmesan and [...]]]>
? Spicy Zucchini This fragrant, flavorful vegetable dish can easily be made with full-fat or non-fat yogurt to suit your meal plan and taste preferences. And, since there is such a big variety of herbs and spices in it, you can also get away with adding less salt. Recipe type: Side Dish Serves: 5 Ingredients cup olive oil 1 onion, chopped 6 zucchini, peeled, seeded, lengthwise halved and sliced ? teaspoon salt 2 teaspoons chili powder ? teaspoon ground turmeric 1 teaspoon dry coriander, ground ? teaspoon garlic powder 7 peppercorns 3 cloves, whole ? cups water 4 tomatoes, chopped 2 tablespoons plain yogurt Instructions Heat oil in a pan over medium and sauté onion for 5 minutes, until lightly browned. Add zucchini, salt, chili powder, turmeric, coriander, garlic powder, peppercorns and cloves. Cook, stirring for 2 minutes. Then add ? cup water and keep stirring for another 3 minutes. Add in the tomatoes and yogurt. Cook covered on low for 10 minutes, stirring occasionally. Add a little water if needed while cooking. Serve hot with whole grain flat bread. Nutrition Information Calories: 160 Fat: 11.0 g Saturated fat: 1.7 g Carbohydrates: 15.1 g Sugar: 8.1 g Sodium: 279 mg Fiber: 4.7 g Protein: 4.5 g Cholesterol: 0 [...]]]>
This hot vegetarian side dish can be made milder with the exclusion of the chilies and chili powder. It goes great with stewed pinto or kidney beans, or our delicious >fish tacos. Spicy Mexican Rice Recipe type: Side Dish Cuisine: Mexican Serves: 4 Ingredients 1 cup Indian basmati rice, boiled and drained 1 tbsp olive oil 1 tbsp onion, sliced 4 green chilies, diced (seeds removed for a milder version) 1 cup ripe tomatoes, cut into cubes 1 tbsp raisins 1 tsp red chili powder 1 tsp salt 1 tsp black pepper 1 tsp garlic, sliced Instructions Heat oil in a pan over medium heat. Add onion, green chilies, garlic, dry red chili and boiled rice. Cook for 5 minutes, stirring occasionally. Stir the rice and add all the other ingredients. Cover with a lid and cook for 10 minutes over high heat. Let the rice simmer for 5 minutes. Nutrition Information Calories: 263 Fat: 5.6 g Saturated fat: 0.9 g Carbohydrates: 47.6 g Sugar: 4 g Sodium: 597 mg Protein: 7.2 g Cholesterol: 0 mg 3.2.2310 ?]]>
This is a fast and simple recipe perfect for any night of the week. ?It requires little prep time and just a little chopping which can be done early to conserve time. ?It is a flavorful and colorful dish. Low Fat Chicken with Tortillas Recipe type: Main Cuisine: Mexican Serves: 4 Ingredients 1 cup boneless chicken, half cooked 1 cup lettuce, sliced 2 tbs green bell pepper, chopped 2 tbs tomatoes, chopped 4 wheat flour tortilla, 6 inch dia 2 tbs fat free sour cream 1 tbs cheese, chopped Instructions Boil chicken for 10 minutes and cut chicken into your desired size. Mix chicken, green bell, tomatoes, lettuce all together in a ball. Set aside the mixture. Heat the tortilla with medium heat. Fry it both side until brown and then place in a plate. Put the chicken mixture over the tortilla and roll it. Garnish with sour cream and cheese. Nutrition Information Calories: 137 Fat: 3.9 g Saturated fat: 1.2 g Trans fat: 0 Carbohydrates: 12.8 g Sugar: 1.2 g Sodium: 60 mg Fiber: 1.2 g Protein: 12.4 g Cholesterol: 34 mg 3.2.2310]]>
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 recipe makes for a flavorful light lunch or dinner. Angel hair pasta is lower in?carbohydrate than spaghetti, which can help you manage your blood glucose level. For a vegetarian version, omit the bacon and anchovies. Bacon, Zuchinni and Asparagus Pasta Cook time 15 mins Total time 15 mins Recipe type: Main Serves: 4 Ingredients 1 Tbsp olive oil 2 slices bacon, chopped 250g dried angel hair pasta 1 tsp Fresh lemon juice 1 cup zucchini, thinly sliced 3 anchovy fillets, drained & chopped 1 bunch asparagus, woody ends trimmed, cut into 1-inch pieces 2 ripe tomatoes, finely chopped 2 cups fresh parsley 3 garlic cloves, minced ¼ cup light cream cheese Instructions Cook the pasta as per the package directions and drain. Set aside. In the meantime, take one large non-stick frying pan and put it over high heat. Cook bacon for 1 minute, or until heated through. Add the anchovy and cook for another minute. Add the asparagus, zucchini, and garlic. Cook for 2 minutes, or until the vegetables are soft. Add the tomato, cream cheese and lemon juice. Simmer for 1-2 minutes. Season with salt and pepper. Then add the pasta and sprinkle with parsley. [...]]]>
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 ?]]>
20 Minute Chicken Creole Prep time 15 mins Cook time 20 mins Total time 35 mins This quick Louisiana dish contains no added fat and very little salt. Recipe type: Main Cuisine: Creole Serves: 4 Ingredients 12 oz boneless, skinless chicken breast, cut into thin strips 1 C canned whole peeled tomatoes, chopped 1 C chili sauce 1? C green bell pepper, rinsed and chopped 1? C celery, rinsed and chopped ? C onion, chopped 1 Tbsp garlic, minced (about 2 – 3 cloves) 1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried) 1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried) ? tsp crushed red pepper ? tsp salt 1 Tbsp oil or butter Instructions Heat the oil or butter over medium-high. Cook chicken in hot sauté pan, stirring for 3 – 5 minutes. Reduce heat. Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper and salt. Bring to a boil over high heat and then reduce heat to simmer. Simmer, covered for 10 minutes. Nutrition Information Serving size: 1.5 c Calories: 274 Fat: 5 g Saturated fat: 1 g Carbohydrates: 30 g Sodium: 383 g Fiber: 4 g Protein: 30 g [...]]]>