Hyperthyroidism: Overactivity of the Thyroid Gland Part 1: Introduction to hyperthyroidism Written by James Norman MD, FACS, FACE Hyperthyroidism is a large topic, so we have split it into four manageable sized portions. This page introduces hyperthyroidism. Subsequent pages are listed at the bottom which address more specific details of making the diagnosis of hyperthyroidism, the causes of hyperthyroidism, and different treatment options available for hyperthyroidism. In healthy people, the thyroid makes just the right amounts of two hormones, T4 and T3, which have important actions throughout the body. These hormones regulate many aspects of our metabolism, eventually affecting how many calories we burn, how warm we feel, and how much we weigh. In short, the thyroid "runs" our metabolism. These hormones also have direct effects on most organs, including the heart, which beats faster and harder under the influence of thyroid hormones. Essentially, all cells in the body will respond to increases in thyroid hormone with an increase in the rate at which they conduct their business. Hyperthyroidism is the medical term to describe the signs and symptoms associated with an over production of thyroid hormone. For an overview of how thyroid hormone is produced and how its production is regulated, check out our thyroid hormone production page. Hyperthyroidism is a condition caused by the effects of too much thyroid hormone on tissues of the body. Although there are several causes of hyperthyroidism, most of the symptoms
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Transcript
Hyperthyroidism: Overactivity of the Thyroid Gland
Part 1: Introduction to hyperthyroidism
Written by James Norman MD, FACS, FACE
Hyperthyroidism is a large topic, so we have split it into four manageable sized portions. This page introduces hyperthyroidism. Subsequent pages are listed at the bottom which address more specific details of making the diagnosis of hyperthyroidism, the causes of hyperthyroidism, and different treatment options available for hyperthyroidism.
In healthy people, the thyroid makes just the right amounts of two hormones, T4 and T3, which have important actions throughout the body. These hormones regulate many aspects of our metabolism, eventually affecting how many calories we burn, how warm we feel, and how much we weigh. In short, the thyroid "runs" our metabolism.
These hormones also have direct effects on most organs, including the heart, which beats faster and harder under the influence of thyroid hormones. Essentially, all cells in the body will respond to increases in thyroid hormone with an increase in the rate at which they conduct their business.
Hyperthyroidism is the medical term to describe the signs and symptoms associated with an over production of thyroid hormone. For an overview of how thyroid hormone is produced and how its production is regulated, check out our thyroid hormone production page.
Hyperthyroidism is a condition caused by the effects of too much thyroid hormone on tissues of the body. Although there are several causes of hyperthyroidism, most of the symptoms patients experience are the same regardless of the cause (see the list of symptoms below).
Because the body's metabolism is increased, patients often feel hotter than those around them and can slowly lose weight even though they may be eating more. The weight issue is confusing sometimes since some patients actually gain weight because of an increase in their appetite. Patients with hyperthyroidism usually experience fatigue at the end of the day, but have trouble sleeping. Trembling of the hands and a hard or irregular heartbeat (called palpitations) may develop. These individuals may become irritable and easily upset. When hyperthyroidism is severe, patients can suffer shortness of breath, chest pain, and muscle weakness. Usually the symptoms of hyperthyroidism are so gradual in their onset that patients don't realize the symptoms until they become more severe. This means the symptoms may continue for weeks or months before patients fully realize that they are sick. In older people, some or all of the typical symptoms of hyperthyroidism may be absent, and the patient may just lose weight or become depressed.
Palpitations Heat intolerance Nervousness Insomnia Breathlessness Increased bowel movements Light or absent menstrual periods Fatigue Fast heart rate Trembling hands Weight loss Muscle weakness Warm moist skin Hair loss Staring gaze
Remember, the words "signs" and "symptoms" have different medical meanings. Symptoms are those problems that a patient notices or feels. Signs are those things that a physician can objectively detect or measure. For instance, a patient will feel hot, this is a symptom. The physician will touch the patient's skin and note that it is warm and moist, this is a sign.
Hyperthyroidism: Overactivity of the Thyroid GlandPart 2: Causes of hyperthyroidism
Written by James Norman MD, FACS, FACE
There are several causes of hyperthyroidism. Most often, the entire gland is overproducing thyroid hormone. This is
called Graves' disease. Less commonly, a single nodule is responsible for the excess hormone secretion. We call this
a "hot" nodule. Thyroiditis (inflammation of the thyroid) can also cause hyperthyroidism.
The most common underlying cause of hyperthyroidism is Graves' disease, a condition named for an Irish
doctor who first described the condition. This condition can be summarized by noting that an enlarged thyroid
(enlarged thyroids are called goiters) is producing way too much thyroid hormone. (Remember that only a small
percentage of goiters produce too much thyroid hormone; the majority of thyroid goiters actually become large
because they are not producing enough thyroid hormone.)
Graves' disease is classified as an autoimmune disease, a condition caused by the patient's own immune system
turning against the patient's own thyroid gland. The hyperthyroidism of Graves' disease, therefore, is caused by
antibodies that the patient's immune system makes. The antibodies attach to specific activating sites on the thyroid
gland, and that in turn causes the thyroid to make more hormone.
Although doctors and patients alike tend to group all patients with diabetes together, the truth is that there are two
different types of diabetes which are similar in their elevated blood sugar, but different in many other ways.
Throughout the remainder of these web pages we will be referring to the different types of diabetes when appropriate,
but when the topic pertains to both types of diabetes we will use the general term "diabetes".
Diabetes is correctly divided into two major subgroups: type 1 diabetes and type 2 diabetes. This division is based
upon whether the blood sugar problem is caused by insulin deficiency (type 1) or insulin resistance (type 2).
Insulin deficiency means there is not enough insulin being made by the pancreas due to a malfunction of their insulin
producing cells. Insulin resistance occurs when there is plenty of insulin made by the pancreas (it is functioning
normally and making plenty of insulin), but the cells of the body are resistant to its action which results in the blood
sugar being too high.
The Diabetic Exchange List (Exchange Diet)
*The Exchange Lists are the basis of a meal planning system designed by a committee of the American Diabetes Association and the American Dietetic Association. While designed primarily for people with diabetes and others who must follow special diets, the Exchange Lists are based on principles of good nutrition that apply to everyone.
The Exchange Lists
The reason for dividing food into six different groups is that foods vary in their carbohydrate, protein, fat, and calorie content. Each exchange list contains foods that are alike; each food choice on a list contains about the same amount of carbohydrate, protein, fat, and calories as the other choices on that list.
The following chart shows the amounts of nutrients in one serving from each exchange list. As you read the exchange lists, you will notice that one choice is often a larger amount of food than another choice from the same list. Because foods are so different, each food is measured or weighed so that the amounts of carbohydrate, protein, fat, and calories are the same in each choice.
You will notice symbols on some foods in the exchange groups. Foods that are high in fiber (three grams or more per normal serving) have the symbol *. High-fiber foods are good for you, and it is important to eat more of these foods. Foods that are high in sodium (400 milligrams or more of sodium per normal serving) have the symbol #. As noted, it's a good idea to limit your intake of high-salt foods, especially if you have high blood pressure. If you have a favorite food that is not included in any of these groups, ask your dietitian about it. That food can probably be worked into your meal plan, at least now and then.
I. Starch/Bread List
Each item in this list contains approximately fifteen grams of carbohydrate, three grams of protein, a trace of fat, and eighty calories. Whole-grain products average about two grams of fiber per serving. Some foods are higher in fiber. Those foods that contain three or more grams of fiber per serving are identified with the symbol *. You can choose your starch exchanges from any of the items on this list. If you want to eat a starch food that is not on the list, the general rule is this:
1/2 cup of cereal, grain, or pasta = one serving1 ounce of a bread product = one serving
Your dietitian can help you to be more exact.
CEREALS/GRAINS/PASTA
*Bran cereals, concentrated (such as Bran Buds, All Bran) 1/3 cup
*Bran cereals, flaked 1/2 cup
Bulgur (cooked) 1/2 cup
Cooked cereals 1/2 cup
Cornmeal (dry) 2 1/2 tbsp
Grape Nuts 3 tbsp
Grits (cooked) 1/2 cup
Other ready-to-eat, unsweetened (plain) cereals 3/4 cup
Pasta (cooked) 1/2 cup
Puffed cereal 1 1/2 cups
Rice, white or brown (cooked) 1/3 cup
Shredded wheat 1/2 cup
*Wheat germ 3 tbsp
DRIED BEANS/PEAS/LENTILS
*Beans and peas (cooked) (such as kidney, white, split, blackeye) 1/3 cup
*Lentils (cooked) 1/3 cup
*Baked beans 1/4 cup
STARCHY VEGETABLES
*Corn 1/2 cup
*Corn on the cob, 6 in. 1 long
*Lima beans 1/2 cup
*Peas, green (canned or frozen) 1/2 cup
*Plaintain 1/2 cup
Potato, baked 1 small (3 oz)
Potato, mashed 1/2 cup
Squash, winter (acorn, butternut) 3/4 cup
Yam, sweet potato 1/3 cup
BREAD
Bagel 1/2 (1 oz)
Bread sticks, crisp, 4 in. long x 1/2 in. 2 (2/3 oz)
Croutons low fat 1 cup
English muffin 1/2
Frankfurter or hamburger bun 1/2 (1 oz)
Pita, 6 in. across 1/2
Plain roll, small 1 (1 oz)
Raisin, unfrosted 1 slice
*Rye, pumpernickel 1 slice
(1 oz)
White (including French, Italian)1 slice(1 oz)
Whole wheat 1 slice
CRACKERS/SNACKS
Animal crackers 8
Graham crackers, 2 1/2 in. square 3
Matzoh 3/4 oz
Melba toast 5 slices
Oyster crackers 24
Popcorn (popped, no fat added) 3 cups
Pretzels 3/4 oz
Rye crisp (2 in. x 3 1/2 in.) 4
Saltine-type crackers 6
Whole-wheat crackers, no fat added (crisp breads such as Finn, Kavli, Wasa)
2-4 slices (3/4 oz)
STARCHY FOODS PREPARED WITH FAT(count as 1 starch/bread serving, plus 1 fat serving)
Biscuit, 2 1/2 in. across 1
Chow mein noodles 1/2 cup
Corn bread, 2-in. cube 1 (2 oz)
Cracker, round butter type 6
French-fried potatoes (2 in. to 3 1/2 in. long)10 (1 1/2
oz)
Muffin, plain, small 1
Pancake, 4 in. across 2
Stuffing, bread (prepared) 1/4 cup
Taco shell, 6 in. across 2
Waffle, 4 1/2 in. square 1
Whole-wheat crackers, fat added (such as Triscuits) 4-6 (1 oz)
II. Meat List
Each serving of meat and substitutes on this list contains about seven grams of protein. The amount of fat and number of calories vary, depending on what kind of meat or substitute is chosen. The list is divided into four parts, based on the amount of fat and calories: very lean meat, lean meat, medium-fat meat, and high-fat meat. One ounce (one meat exchange) of each of these includes the following nutrient amounts:
Carbohydrate
(grams)Protein(grams)
Fat(grams)
Calories
Very Lean . 7 0-1 35
Lean . 7 3 55
Medium-Fat . 7 5 75
High-Fat . 7 8 100
You are encouraged to use more lean and medium-fat meat, poultry, and fish in your meal plan. This will help you to decrease your fat intake, which may help decrease your risk for heart disease. The items from the high-fat group are high in saturated fat, cholesterol, and calories. You should limit your choices from the high-fat group to three times per week. Meat and substitutes do not contribute any fiber to your meal plan. Meats and meat substitutes that have 400 milligrams or more of sodium per exchange are indicated with the symbol #.
Tips 1. Bake, roast, broil, grill, or boil these foods rather than frying them with added fat. 2. Use a nonstick pan spray or a nonstick pan to brown or fry these foods. 3. Trim off visible fat before and after cooking. 4. Do not add flour, bread crumbs, coating mixes, or fat to these foods when preparing them. 5. Weigh meat after removing bones and fat and again after cooking. Three ounces of cooked meat are equal to about four ounces of raw meat. Some examples of meat portions are: 2 ounces meat (2 meat exchanges) = 1 small chicken leg or thigh, 1/2 cup cottage cheese or tuna; 3 ounces meat (3 meat exchanges) = 1 medium pork chop, 1 small hamburger, 1/2 of a whole chicken breast, 1 unbreaded fish fillet, cooked meat, about the size of a deck of cards. 6. Restaurants usually serve prime cuts of meat, which are high in fat and calories.
Lean Meat and SubstitutesOne exchange is equal to any one of the following items:
BeefUSDA Good or Choice grades of lean beef, such as round, sirloin, and flank steak; tenderloin; and chipped beef#
1 oz
PorkLean pork, such as fresh ham; canned, cured, or boiled ham#, Canadian bacon#, tenderloin
1 oz
Veal All cuts are lean except for veal cutlets (ground or cubed) 1 oz
Poultry Chicken, turkey, Cornish hen (without skin) 1 oz
Fish All fresh and frozen fish 1 oz
Crab, lobster, scallops, shrimp, clams (fresh or canned in water#) 2 oz
Oysters 6 med
Tuna# (canned in water) 1/4 cup
Herring (uncreamed or smoked) 1 oz
Sardines (canned) 2 med
Wild Game Venison, rabbit, squirrel 1 oz
Pheasant, duck, goose (without skin) 1 oz
Cheese Any cottage cheese 1/4
cup
Grated parmesan 2 tbsp
Diet cheese# (with fewer than 55 calories per ounce) 1 oz
Other 95% fat-free luncheon meat 1 oz
Egg whites 3
Egg substitutes (with fewer than 55 calories per 1/4 cup)1/4 cup
Medium-Fat and Meat SubstitutesOne exchange is equal to any one of the following items:
BeefMost beef products fall into this category. Examples are: all ground beef, roast (rib, chuck, rump), steak (cubed, Porterhouse, T-bone), and meat loaf.
1 oz
PorkMost pork products fall into this category. (Examples: chops, loin roast, Boston butt, cutlets)
1 oz
LambMost lamb products fall into this category (examples: chops, leg, roast)
1 oz
Veal Cutlet (ground or cubed, unbreaded) 1 oz
Poultry Chicken (with skin), domestic duck or goose (well drained of fat), ground turkey
1 oz
Fish Tuna# (canned in oil and drained)1/4 cup
Salmon# (canned)1/4 cup
Cheese Skim or part-skim milk cheeses, such as:
Ricotta 1/4 cup
Mozzarella1 oz
Diet cheeses# (with 56-80 calories per ounce) 1 oz
Other 86% fat-free luncheon meat# 1 oz
Egg (high in cholesterol, so limit to 3 per week) 1
Egg substitutes (with 56-80 calories per 1/4 cup)1/4 cup
Tofu (2 1/2 in. x 2 3/4 in. x 1 in.)4 oz
Liver, heart, kidney, sweetbreads (high in cholesterol) 1 oz
High-Fat Meat and SubstitutesRemember, these items are high in saturated fat, cholesterol, and calories, and
should be eaten only three times per week. One exchange is equal to any one of the following items:
Beef Most USDA Prime cuts of beef, such as ribs, corned beef# 1 oz
Pork Spareribs, ground pork, pork sausage! (patty or link) 1 oz
Lamb Patties (ground lamb) 1 oz
Fish Any fried fish product 1 oz
CheeseAll regular cheese#, such as American, Blue, Cheddar, Monterey, Swiss
1 oz
Other Luncheon meat#, such as bologna, salami, pimiento loaf 1 oz
Sausage#, such as Polish, Italian 1 oz
Knockwurst, smoked 1 oz
Bratwurst#! 1 oz
Frankfurter# (turkey or chicken) (10/lb)1
frank
Peanut butter (contains unsaturated fat)1
tbsp.
Count as one high-fat meat plus one fat exchange:
Frankfurter# (beef, pork, or combination) (400 mg or more of sodium per exchange) (10/lb)
1 frank
III. Vegetable List
Each vegetable serving on this list contains about five grams of carbohydrate, two grams of protein, and twenty-five calories. Vegetables contain two to three grams of dietary fiber. Vegetables that contain 400 mg of sodium per serving are identified with a # symbol. Vegetables are a good source of vitamins and minerals. Fresh and frozen vegetables have more vitamins and less added salt. Rinsing canned vegetables will remove much of the salt. Unless otherwise noted, the serving size for vegetables (one vegetable exchange) is:
1/2 cup of cooked vegetables or vegetable juice1 cup of raw vegetables
Artichoke (1/2 medium) Eggplant
Asparagus Greens (collard, mustard, turnip)
Beans (green, wax, Italian) Kohlrabi
Bean sprouts Leeks
Beets Mushrooms, cooked
Broccoli Okra
Brussels sprouts Onions
Cabbage, cooked Pea pods
Carrots Peppers (green)
Cauliflower Tomato (one large)
Rutabaga Tomato/vegetable juice
Sauerkraut Turnips
Spinach, cooked Water chestnuts
Summer squash (crookneck)Zucchini, cooked
Starchy vegetables such as corn, peas, and potatoes are found on the Starch/Bread List.For "free" vegetables (i.e., fewer than ten calories per serving), see the Free Food List. # = 400 mg or more of sodium per serving.
IV. Fruit List
Each item on this list contains about fifteen grams of carbohydrate and sixty calories. Fresh, frozen, and dry fruits have about two grams of fiber per serving. Fruits that have three or more grams of fiber per serving have a * symbol. Fruit juices contain very little dietary fiber. The carbohydrate and calorie contents for a fruit serving are based on the usual serving of the most commonly eaten fruits. Use fresh fruits or frozen or canned fruits with no sugar added. Whole fruit is more filling than fruit juice and may be a better choice for those who are trying to lose weight. Unless otherwise noted, the serving size for one fruit serving is:
1/2 cup of fresh fruit or fruit juice1/4 cup dried fruit
Fresh, Frozen, and Unsweetened Canned Fruit
Apples (raw, 2 in. across) 1
Applesauce (unsweetened) 1/2 cup
Apricots (canned) (4 halves) 1/2 cup
Banana (9 in. long) 1/2
Blackberries (raw) 3/4 cup
*Blueberries (raw) 3/4 cup
Cantaloupe (5 in. across) 1/3
Cantaloupe (cubes) 1 cup
Cherries (large, raw) 12 whole
Cherries (canned) 1/2 cup
Figs (raw, 2 in. across) 2
Fruit cocktail (canned) 1/2 cup
Grapefruit (medium) 1/2
Grapefruit (segments) 3/4 cup
Grapes (small) 15
Honeydew melon (medium) 1/8
Honeydew melon (cubes) 1 cup
Kiwi (large) 1
Mandarin oranges 3/4 cup
Mango (small) 1/2
Nectarines (2 1/2 in. across) 1
Orange (2 1/2 in. across) 1
Papaya 1 cup
Peach (2 3/4 in. across) 1
Peaches (canned) (2 halves) 1 cup
Pear (1/2 large) 1 small
Pears (canned) (2 halves 1/2 cup
Persimmon (medium, native) 2
Pineapple (raw) 3/4 cup
Pineapple (canned) 1/3 cup
Plum (raw, 2 in. across) 2
*Pomegranate 1/2
*Raspberries (raw) 1 cup
*Strawberries (raw, whole) 1 1/4 cup
Tangerine (2 1/2 in. across) 2
Watermelon (cubes) 1 1/4 cup
*Dried Fruit
*Apples 4 rings
*Apricots 7 halves
Dates (medium) 2 1/2
*Figs 1 1/2
*Prunes (medium) 3
Raisins 2 tbsp
Fruit Juice
Apple juice/cider 1/2 cup
Cranberry juice cocktail 1/3 cup
Grapefruit juice 1/2 cup
Grape juice 1/3 cup
Orange juice 1/2 cup
Pineapple juice 1/2 cup
Prune juice 1/3 cup
* = 3 grams or more of fiber per serving
V. Milk List
Each serving of milk or milk products on this list contains about twelve grams of carbohydrate and eight grams of protein. The amount of fat in milk is measured in percent of butterfat. The calories vary depending on the kind of milk chosen. The list is divided into three parts, based on the amount of fat and calories: skim/very low-fat milk, low-fat milk, and whole milk. One serving (one milk exchange) of each of these includes:
MilkCarbohydrate
(grams)Protein(grams)
Fat(grams)
Calories
Skim 12 8 trace 90
Low-fat 12 8 5 120
Whole 12 8 8 150
Milk is the body's main source of calcium, the mineral needed for growth and repair of bones. Yogurt is also a good source of calcium. Yogurt and many dry or powdered milk products have different amounts of fat. If you have questions about a particular item, read the label to find out the fat and calorie content. Milk can be drunk or added to cereal or other foods. Many tasty dishes, such as sugar-free pudding, are made with milk (see the Combination Foods list). Add life to plain yogurt by adding one of your fruit servings to it.
Whole Milk The whole-milk group has much more fat per
serving than the skim and low-fat groups. Whole milk has more than 3 1/4% butterfat. Try to limit
your choices from the whole-milk group as much as possible.
Whole milk 1 cup
Evaporated whole milk 1/2 cup
Whole milk plain yogurt 8 oz
VI. Fat List
Each serving on the fat list contains about five grams of fat and forty-five calories. The foods on the fat list contain mostly fat, although some items may also contain a small amount of protein. All fats are high in calories and should be carefully measured. Everyone should modify fat intake by eating unsaturated fats instead of saturated fats. The sodium content of these foods varies widely. Check the label for sodium information.
Unsaturated Fats
Avocado 1/8
medium
Margarine 1 tsp
#Margarine, diet 1 tbsp
Mayonnaise 1 tsp
#Mayonnaise (reduced-calorie) 1 tbsp
Nuts and Seeds:
Almonds, dry roasted 6
Cashews, dry roasted 1 tbsp
Pecans 2
Peanuts (small) 20
Peanuts (large) 10
Walnuts 2 whole
Other nuts 1 tbsp
Seeds (except pumpkin), pine nuts, sunflower (without shells)
#Salad dressing, reduced-calorie(2 tbsp of low-calorie dressing is a free food)
2 tbsp
Saturated Fats
Butter 1 tsp
#Bacon 1 slice
Chitterlings 1/2 oz
Coconut, shredded 2 tbsp
Coffee whitener, liquid 2 tbsp
Coffee whitener, powder 4 tsp
Cream (light, coffee, table) 2 tbsp
Cream, sour 2 tbsp
Cream (heavy, whipping) 1 tbsp
Cream cheese 1 tbsp
#Salt pork 1/4 oz
# = 400 mg or more of sodium if more than one or two servings are eaten.
Free Foods
A free food is any food or drink that contains fewer than twenty calories per serving. You can eat as much as you want of items that have no serving size specified. You may eat two or three servings per day of those items that have a specific serving size. Be sure to spread them out through the day.
Drinks
#Bouillon or broth without fat
Bouillon, low-sodium
Carbonated drinks, sugar-free
Carbonated water
Club soda
Cocoa powder, unsweetened (1 tbsp)
Coffee/tea
Drink mixes, sugar-free
Tonic water, sugar-free
Fruit
Cranberries, unsweetened (1/2 cup)
Rhubarb, unsweetened (1/2 cup)
Vegetables(raw, 1 cup)
Cabbage
Celery
#Chinese cabbage
Cucumber
Green onion
Hot peppers
Mushrooms
Radishes
#Zucchini
Salad Greens
Endive
Escarole
Lettuce
Romaine
Spinach
Sweets
Candy, hard, sugar-free
Gelatin, sugar-free
Gum, sugar-free
Jam/jelly, sugar-free (2 tsp)
Pancake syrup, sugar-free (1-2 tbsp)
Sugar substitutes (saccharin, aspartame)
Whipped topping (2 tbsp)
Condiments
Catsup (1 tbsp)
Horseradish
Mustard
#Pickles, dill, unsweetened
Salad dressing, low-calorie (2 tbsp)
Taco sauce (1 tbsp)
Vinegar
Nonstick pan spray
SeasoningsSeasonings can be very helpful in
making foods taste better. Be careful of how much sodium you use. Read labels to help you choose seasonings that do
Much of the food we eat is mixed together in various combinations. These combination foods do not fit into only one exchange list. It can be quite hard to tell what is in a certain casserole dish or baked food item. Following is a list of average values for some typical combination foods to help you fit these foods into your meal plan. Ask your dietitian for information about any other foods you'd like to eat. The American Diabetes Association/American Dietetic Association Family Cookbooks and the American Diabetes Association Holiday Cookbook have many recipes and further information about many foods, including combination foods. Check your library or local bookstore.
Moderate amounts of some foods can be used in your meal plan, in spite of their sugar or fat content, as long as you can maintain blood-glucose control. The following list includes average exchange values for some of these foods. Because they are concentrated sources of carbohydrate, you will notice that the portion sizes are very small. Check with your dietitian for advice on how often and when you can eat them.
Cookies 2 small (1 3/4 in. across) 2 starches, 1 fat
Frozen fruit yogurt 1/3 cup 1 starch
Gingersnaps 3 1 starch
Granola 1/4 cup 1 starch, 1 fat
Granola bars 1 small 1 starch, 1 fat
Ice cream, any flavor 1/2 cup 1 starch, 2 fats
Ice milk, any flavor 1/2 cup 1 starch, 1 fat
Sherbet, any flavor 1/4 cup 1 starch
#Snack chips, all varieties 1 oz 1 starch, 2 fats
Vanilla wafers 6 small 1 starch, 2 fats
# = If more than one serving is eaten, these foods have 400mg or more of sodium.
Management Tips
Here are some tips that can help you to change the way you eat.
Make Changes Gradually Don't try to do everything all at once. it may take longer to accomplish your goals, but the changes you make will be permanent.
Set Short-term, Realistic Goals If weight loss is your goal, try to lose two pounds in two weeks, not twenty pounds in one week. Walk two blocks at firest, not two miles. Success will come more easily, and you'll feel good about yourself.
Reward Yourself When you achieve your short-term goal, do something special for yourselfµgo to a movie, buy a new shirt, read a book, visit a friend.
Measure Foods It is important to eat the right serving sizes of food. You will need to learn how to estimate the amount of food you are served. You can do this by measuring all the food you eat for a week or so. Measure liquids with a measuring cup. Some solid foods (such as tuna, cottage cheese, and canned fruits) can also be measured with a measuring cup. Measuring spoons are used for measuring smaller amounts of other foods (such as oil, salad dressing, and peanut butter). A scale can be very useful for measuring almost anything, especially meat, poultry, and fish. All food should be measured or weighed after cooking. Some food you buy uncooked will weigh less after you cook it. This is true of most meats. Starches often swell in cooking, so a small amount of uncooked starch will become a much larger amount of cooked food. The following table shows some of the changes:
Starch Group Uncooked Cooked
Oatmeal 3 level tbsp 1/2 cup
Cream of wheat2 level tbsp 1/2 cup
Grits 3 level tbsp 1/2 cup
Rice 2 level tbsp 1/2 cup
Spaghetti 1/4 cup 1/2 cup
Noodles 1/3 cup 1/2 cup
Macaroni 1/4 cup 1/2 cup
Dried beans 3 tbsp 1/3 cup
Dried peas 3 tbsp 1/3 cup
Lentils 2 tbsp 1/3 cup
Meat Group
Hamburger 4 oz 3 oz
Chicken 1 small drumstick 1 oz
1/2 of a whole chicken breast3 oz
Read Food Labels Remember, dietetic does not mean diabetic! When you see the word "dietetic" on a food label, it means that something has been changed or replaced. It may have less salt, less fat, or less sugar. It does not mean that the food is sugar-free or calorie-free. Some dietetic foods may be useful. Those that contain twenty calories or less per serving may be eaten up to three times a day as free foods.
Know Your Sweeteners Two types of sweeteners are on the market: those with calories and those without calories. Sweeteners with calories (such as fructose, sorbitol, and mannitol) may cause cramping and diarrhea when used in large amounts. Remember, these sweeteners do have calories, which can add up. Sweeteners without calories include saccharin and aspartame (Equal, Nutrasweet) and may be used in moderation
Plan for Exercise You may need to make some changes in your meal plan or insulin dose when you begin an exercise program. Check with your dietitian or doctor about this. Be sure to carry some form of carbohydrate with you to treat low blood glucose (for example, dried fruit or glucose tablets). Additional information on these topics is available from your dietitian or doctor.
Asparagus and Fresh Mozzarella
Ingredients:
1 lb asparagus spears2 oz fresh mozzarella cheese, cut or torn into pieces1 tsp snipped fresh lemon verbena or 1/4 tsp. finely shredded lemon peel
Directions:
Snap off and discard woody bases from asparagus. Using a sharp knife, carefully split asparagus stalks lengthwise. Place a steamer basket in a large skillet. Add water to just below the bottom of the steamer basket. Bring water to boiling. Add asparagus to steamer basket. Cover and steam for 1 minute. Transfer asparagus to a broiler-proof serving dish; top with mozzarella cheese. Broil asparagus 4 inches from heat about 2 minutes or until cheese bubbles slightly. Just before serving, sprinkle with lemon verbena.
Makes 4 to 6 servings.
Nutrients Per Serving:56 Calories
3 g Total Fat2 g Saturated Fat2 g Carbohydrates5 g Proteins11 mg Cholesterol134 mg Sodium1 g Fiber
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Oven-Roasted Broccoli
Ingredients:
2 tbsp olive oil 4 cups broccoli florets1 cup thinly sliced leek1/2 tsp salt1/4 tsp black pepper
Directions:
Add oil to a shallow baking pan. Heat in a 450 degree oven for 1 minute. Stir broccoli into hot oil. Bake, covered, for 15 minutes. Stir leek, salt, and pepper into baking pan. Roast, covered, for 5 to 7 minutes more or until broccoli is crisp-tender.
Makes 4 to 6 servings.
Nutrients Per Serving:98 Calories7 g Total Fat1 g Saturated Fat8 g Carbohydrate3 g Protein0 mg Cholesterol319 mg Sodium3 g Fiber
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Garlicky Green Beans
Ingredients:
1 lb green beans2 tbsp butter
1/2 tsp black pepper2 cloves garlic, minced
Directions:
In a Dutch oven or larger saucepan cook green beans, covered, in a small amount of boiling salted water for 10 to 15 minutes or until crisp-tender. Drain; set beans aside. Melt butter in the same pan over medium heat. Add pepper and garlic; cook and stir for 1 minute. Stir in green beans.
Makes 6 servings.
Nutrients Per Serving:61 Calories4 g Total Fat3 g Saturated Fat6 g Carbohydrate2 g Protein11 mg Cholesterol143 mg Sodium3 g Fiber
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Curried Cauliflower
Ingredients:
4 cups cauliflower florets2 tbsp butter2 tbsp sliced green onion (1)1 tsp curry powder1/8 tsp crushed red peppersalt
Directions:
In a medium saucepan cook cauliflower, covered, in a small amount of boiling salted water for 8 to 10 minutes or just until crisp-tender. Drain; set aside. Melt butter in the same saucepan over medium heat. Add green onion; cook and stir for 30 seconds. Stir in curry powder and crushed red pepper. Stir in cauliflower. Season to taste with salt.
Makes 4 servings.
Nutrients Per Serving:82 Calories6 g Total Fat4 g Saturated Fat,6 g Carbohydrate2 g Protein16 mg Cholesterol128 mg Sodium3 g Fiber
Chicken with Garlic Galore
Ingredients:
1 - 3 to 3 1/2 lb whole broiler-fryer chicken 3 heads garlic (about 40 cloves)2 tbsp olive oil1 tbsp snipped fresh lemon thyme or thyme1 tsp cracked black pepper1/4 tsp salt1 medium onion, cut into wedges2 c fat-free half and half2 tbsp all-purpose flour1 tsp snipped fresh lemon thyme or thyme1/4 tsp salt1/8 tsp ground black pepper
Directions:
Preheat oven to 375 degrees F. Rinse chicken: pat dry. Skewer neck skin to back; set aside. Peel away outer layers from garlic heads, leaving skins and cloves intact. Separate cloves. Peel and mince four of the cloves. In bowl, combine minced garlic, 1 tablespoon of the oil, 1 tablespoon thyme, cracked pepper, and 1/4 teaspoon salt. Sprinkle over chicken: rub in with your fingers. Place six of the garlic cloves in cavity of chicken. Tie legs to tail. Twist wing tips under back. Place onion and remaining garlic in shallow roasting pan. Drizzle with remaining oil. Place chicken, breast side up, on onion mixture in pan. Roast for 1 1/4 to 1 1/2 hours or until drumsticks move easily in sockets and chicken is no longer pink (180 degrees F). Remove from oven. Cover chicken loosely with foil: let stand for 15 minutes. For sauce: Using slotted spoon, remove onion mixture from pan. Squeeze 10 of the garlic cloves froms skins into blender. Add onion and 1/4 cup of the half and half. Cover and blend until smooth. Transfer to saucepan. Stir in flour. Add remaining half and half, 1 teaspoon thyme, 1/4 teaspoon salt, and ground pepper. Cook and stir until bubbly. Cook and stir for 1 minute more. Serve chicken with sauce and remaining garlic cloves.
Makes 6 Servings.
Dietary Exchanges: 1 Carbohydrate, 4 Lean Meat
Nutrients Per Serving:282 Calories10 g Total Fat2 g Saturated Fat67 mg Cholesterol343 mg Sodium16 g Carbohydrates1 g Fiber25 g Protein
nonstick cooking spray4 skinless, boneless chicken breast halves (about 1 1/4 lb total)1 tsp olive oil2 c sliced fresh mushrooms1 medium red sweet pepper, cut into 3/4 inch pieces1/2 tsp bottled minced garlic (1 clove)1/2 c reduced-sodium chicken broth1/2 c fat-free dairy sour cream1 tbsp all-purpose flour1/8 tsp ground black pepper1 tbsp dry sherry (optional)
Directions:
Lightly coat large nonstick skillet with cooking spray: heat over medium heat. Add chicken; cook about 4 minutes or until browned, turning once. Remove chicken from skillet. Carefully add oil to hot skillet. Addmushrooms, sweet pepper, and garlic; cook until vegetables; cover and keep warm. Carefully add broth to hot skillet; return chicken. Sprinkle lightly with salt and ground black pepper. Bring to boiling; reduce heat. Cover and simmer for 5 to 7 minutes or until chicken is tender and no longer pink (170 degrees F). Remove chicken; cover and keep warm. For sauce: In small bowl, combine sour cream, flour, and 1/8 teaspoon pepper. If desired, stir in sherry. Add to skillet. Cook and stir until thickened and bubbly. Return chicken and vegetables; heat through.
Makes 4 Servings.
Dietary Exchanges:1 Vegetable, 4.5 Very Lean Meat, 1 Fat
Nutrients Per Serving:232 Calories4 g Total Fat1 g Saturated Fat82 mg Cholesterol190 mg Sodium10 g Carbohydrates1 g Fiber37 g Protein
4 - 6 to 8-oz fresh or frozen salmon fillets (with skin), about 1 inch thick2 tbsp sugar1 1/2 tsp finely shredded lime peel3/4 tsp salt1/4 tsp cayenne pepper1 large ripe mango, seeded, peeled and cut into thin bite-size strips1/2 of a medium cucumber, seeded and cut into thin bite-size strips2 green onions, sliced3 tbsp lime juice1 tbsp snipped fresh cilantro1 small fresh jalapeño, chile pepper, seeded and chopped 1/2 tsp bottled minced garlic
Directions:
Thaw fish, if frozen. Rinse fish: pat dry with paper towels. Place fish fillets, skin sides down, in shallow dish. For rub: In small bowl, stir together sugar, lime peel, 1/2 tsp of the salt, and the cayenne pepper. Sprinkle mixture evenly over fish; rub in with your fingers. Cover and marinate in refrigerator for 4 to 24 hours. Meanwhile, for salsa: In bowl, combine mango, cucumber, green onions, lime juice, cilantro, jalapeño pepper, garlic, and remaining salt. Cover and chill until ready to serve. Prepare grill for indirect grilling. Test for medium heat about drip pan. Place fish fillets, skin sides down, on greases grill rack over drip pan, tucking under any thin edges. Cover and grill about 20 minutes or until fish flakes easily with fork. If desired, remove skin from fish. Serve fish with salsa.
Makes 4 Servings.
Dietary Exchanges: 1 Fruit, 5 Lean Meat
Nutrients Per Serving:852 Calories15 g Total Fat3 g Saturated Fat105 mg Cholesterol520 mg Sodium18 g Carbohydrates2 g Fiber37 g Protein
1 - 1 to 1 1/4 lb beef flank steak1/3 cup light teriyaki sauce1/2 tps bottled hot pepper sauce1 medium red sweet pepper, cut into 3/4 inch pieces4 green onions, cut into 1 inch pieces3 tbsp reduced-fat or regular peanut butter3 tbsp water2 tbsp light teriyaki sauce
Directions:
Trim fat from meat. Thinly slice meat across grain into bite-size strips. For marinade: In medium bowl, combine 1/3 cup teriyaki sauce and 1/4 teaspoon of the hot pepper sauce. Add meat: toss gently to coat. Cover and marinate in refrigerator for 30 minutes. Drain meat, reserving marinade. On metal skewers, thread meat accordian-style, alternating with sweet pepper and green onion pieces. Brush with marinade. Place kabobs on rack of uncovered grill directly over medium coals. Grill for 3 to 4 minutes or until meat is slightly pink in center, turning once. (Or broiler pan 4 to 5 inches from heat about 4 minutes, turning once.) For sauce: In small saucepan, combine peanut butter, the water, 2 tablespoons teriyaki sauce, and remaining hot pepper sauce. Cook and stir over medium heat just until smooth and heated through. Serve kabobs with sauce.
Makes 5 Servings.
Dietary Exchanges: 1.5 Lean Meat, 1 Fat
Nutrients Per Serving:217 Calories10 g Total Fat3 g Saturated Fat
43 mg Cholesterol567 mg Sodium10 g Carbohydrates1 g Fiber21 g Protein
Barbecued Chicken
Ingredients:
6 chicken breasts, 6 ounces each, bone in, fat and skin removedolive oil cooking spray
Barbecue Sauce
1 10 3/4-oz can tomato puree 1/2 onion, chopped fine 3 tbsp French style whole-grain mustard 3 tbsp fresh lemon juice sugar substitute equivalent of 2 tbsp sugar, or to taste 1 tabsp Worcestershire sauce 1 to 2 tsp hot sauce (optional) 1/4 tsp ground allspice 1/4 tsp ground ginger 1/3 c water freshly ground pepper Directions:
Prepare the coals in the barbecue or light the grill. To make the sauce: place the tomato puree in a deep sauce pan. Add the onion and simmer slowly, covered, for 5 minutes. Uncover and add the mustard, lemon juice, sugar substitute, Worcestershire sauce, pepper sauce, (if using), allspice, ginger, and water. Simmer slowly for about 10 minutes until the sauce thickens. Add the pepper. Makes about 2 cups which can be frozen, refrigerated for up to 4 days, or served warm immediately. When ready to grill, lightly coat the chicken breasts with cooking spray. Pat with freshly ground pepper and them place on the grill, bone side up. Grill, turning frequently, for 20 to 25 minutes. After 20-25 minutes brush both sides with barbecue sauce. Continue to grill until the chicken is no longer pink when cut with a knife. To serve, return the barbecue sauce to the stove and bring to a rapid boil for at least 2 minutes. Transfer sauce to a serving dish and pass to spoon over chicken breasts.
Makes 6 Servings (2 tablespoons sauce with each serving).
Dietary Exchanges: 4 Very Lean Protein
Nutrients Per Serving:170 Calories 10% Calories from Fat2 g Total Fat0.5 g Saturated Fat3 g Carbohydrates33 g Protein82 mg Cholesterol246 mg Sodium 1 g Dietary Fiber
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Brunswick Stew
Ingredients:
1 3 1/2-lb frying chicken or 2 boneless skinless breasts and 2 hindquarters1 tsp non-aromatic olive oil, divided1 large sweet onion, cut in 1" dice3 ribs celery cut in 1/4" slices3-oz Canadian bacon cut the same size as the celery1 red bell pepper cut the same2 c canned, crushed tomatoes1 c low sodium chicken stock 1 tbsp Worcestershire sauce11/4 tsp cayenne pepper1 c frozen corn kernels1 c frozen baby lima beans1 tbsp arrowroot mixed with 2 tbsp stock or water (slurry)1/4 c chopped fresh parsley1/4 c chopped fresh basil
Directions:
If you are using a whole chicken, cut off the legs with the thighs and the breasts. Use the carcass and wings for stock. Remove the skin from all the pieces. Separate the legs from the thighs and bone the thigh, leaving the bone in the leg. Remove the skin and bone from the breast pieces. Bones, fat and skin will all help to make a flavorful stock. Cut the meat into 1½ " chunks. Heat ½ teaspoon of the oil in a 10½ " chef's pan on medium high. Sauté the onion 3 minutes or until it starts to turn translucent. Add the celery, Canadian bacon, and red bell pepper and cook 3 more minutes. Remove to a plate and without washing the pan, add the remaining ½ teaspoon oil and heat. When the pan is nice and hot, toss in the thigh meat and legs to brown 2 minutes. Add the breast meat and brown 1 to 2 minutes more. Pour in the tomatoes, stock, and Worcestershire sauce. Add the cooked vegetables and cayenne. Bring to a boil, reduce
the heat, cover and simmer 35 minutes or until the chicken is tender. Add the lima beans and corn and cook 12 minutes more or until the beans are tender. Stir in the slurry and heat to thicken. Add the parsley and basil and you are ready to serve.
Makes 6 Servings.
Nutrients Per Serving:260 Calories6 g Fat2 g Saturated Fat7% Calories from Saturated Fat21 g Carbohydrates3 g Fiber362 mg Sodium
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Spinach Lasagna
Ingredients:
1/4 cup skim milk1 container (15 oz) light ricotta cheese1 jar (about 32 oz) meatless spaghetti sauce7 lasagna noodles, cooked and drained1 bunch (1 lb) fresh spinach, washed, dried, and torn into pieces1/2 c grated Parmesan cheese1/2 c sliced almonds2 c shredded reduced-fat mozzarella cheese
Directions:
Preheat oven to 350°F. Mix the milk and ricotta cheese in a small bowl; set aside. Lasagna is made by building alternating layers of noodles, cheese, sauce, and other ingredients. First, cover the bottom of a 9"x13" baking pan with about half of the sauce. Follow with layers of half the noodles, half the spinach pieces, half the ricotta mixture, half the Parmesan cheese, half the almonds, and half the mozzarella cheese. Again starting with the sauce, repeat the layers, reserving a little sauce and some almonds to sprinkle on top. Bake for 30 minutes; let sit 10 minutes before cutting into 8 squares. Serve warm.
Nutrients Per Serving:384 Calories18 g Fat7 g Saturated Fat37 g Carbohydrate21 g Protein860 mg Sodium6 g Fiber
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Beef Stroganoff
Ingredients:
1 lb steak, sirloin or tenderloin 2 tbsp flour, all purpose 2 oz sour cream. 2 oz cottage cheese, creamed 1/2 c water 2 tbsp margarine 2 tsp beef bouillon granules 1 1/2 c mushrooms, fresh sliced 1/4 tsp salt 1/4 tsp. 1 tsp garlic, minced 1 tsp black pepper 1/2 c hot noodles or rice
Directions:
Partly freeze beef. Thinly slice across grain into bite-size strips. Combine flour, pureed cottage cheese and 5 ounces of water. Stir in bouillon, sour cream, 1/2 cup water, salt and pepper. Set aside. In a large skillet, stir half of meat in margarine on high heat until done. Remove. Add rest of meat, mushrooms, onions and garlic. Cook and stir till meat is done and onions are tender. Return all meat to skillet. Add sour cream-cottage cheese mixture. Cook and stir over medium heat until bubbly. Cook on reduced heat with stirring for 5 minutes more. Serve over rice or noodles.
Dietary Exchanges: 1 1/2 diabetic servings would consist of 1 Meat and 1/2 of a mixed serving of Dairy and Vegetable. A half cup of rice would add a third serving, this one of Grain.
Lemon Pepper Steaks
Ingredients:
2 boneless beef top loin steaks, cut 1 inch thick1 tbsp snipped fresh oregano or 1 tsp dried oregano, crushed1 tsp bottled minced garlic1 tsp finely shredded lemon peel1 tsp olive oil or cooking oil1/4 tsp coarsely ground black pepper
Directions:
Trim fat from steaks. In a small bowl stir together oregano, garlic, lemon peel, oil and pepper. Using your fingers, rub mixture onto both sides of steaks.
For a charcoal grill, grill steaks on rack of an uncovered grill directly over medium coals until desired doneness, turning meat once halfway through grilling. Allow 11 to 15 minutes for medium rare (145 degrees F) and 14 to 18 minutes for medium (160 degrees F). (For a gas grill, preheat grill. Reduce heat to medium. Place steak on grill rack over heat. Cover and grill as above.) To serve, thinly slice steak diagonally across the grain into thin strips.
Broiling Directions: Preheat broiler. Place steaks on the unheated rack of a broiler pan. Broil 3 to 4 inches from heat until desired doneness, turning once halfway through broiling. Allow 12 to 14 minutes for medium rare and 15 to 18 minutes for medium.
Makes 4 Servings.
Nutrients Per Serving:154 Calories5 g Total Fat2 g Saturated Fat1 g Carbohydrate24 g Protein54 mg Cholesterol61 mg Sodium0 g Fiber
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Chicken Medallions with Mustard Sauce
Ingredients:
4 skinless, boneless chicken breast halvessalt and black pepper2 tbsp olive oil or cooking oil1/4 c dry white wine
2 tbsp creme fraiche2 tbsp tarragon mustard or dill mustard
Directions:
Place each chicken breast half between 2 pieces of plastic wrap. Pound lightly with the flat side of a meat mallet to 1/2-inch thickness. Remove plastic wrap. Sprinkle chicken with salt and pepper. In a 12-inch skillet cook chicken breasts, 2 at a time, in hot oil over medium-high heat for 2 to 3 minutes or until golden, turning once. Transfer chicken to a serving platter; keep warm. For sauce, carefully add wine to hot skillet. Cook and stir until bubbly to loosen any brown bits in bottom of skillet. Add creme fraiche and mustard to skillet; stir with a wire whisk until combined. Spoon sauce over chicken.
Makes 4 Servings.
Nutrients Per Serving:255 Calories11g Total Fat3 g Saturated Fat1 g Carbohydrate33 g Protein92 mg Cholesterol306 mg Sodium0 g Fiber
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Spicy Orange-Glazed Pork Chops
Ingredients:
1/4 c sugar-free or low-sugar orange marmalade2 tsp Dijon-style mustard1 tsp lemon juice1/8 to 1/4 tsp cayenne pepper4 boneless pork loin chops, cut 3/4 inch thicksalt and black pepper
Directions:
For glaze, in a small bowl stir together orange marmalade, mustard, lemon juice, and cayenne pepper. Set glaze aside. Trim fat from chops.Sprinkles chops with salt and black pepper.
For a charcoal grill, grill chops on the greased rack of an uncovered grill directly over medium coals for 12 to 15 minutes or until done (160 degrees F), turning once and
brushing frequently with glaze during the last few minutes of grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place chops on greased grill rack over heat. Cover and grill as above.)
Makes 4 Servings.
Nutrients Per Serving:263 Calories10 g Total Fat3 g Saturated Fat5 g Carbohydrate37 g Protein92 mg Cholesterol126 mg Sodium0 g Fiber
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Teriyaki Beef Spirals
Ingredients:
1 c loosely packed fresh spinach leaves1/2 c finely chopped water chestnuts1/4 c chopped green onions (2)1/4 c reduced-sodium teriyaki sauce3/4 to 1 lb beef flank steak salt and black pepper
Directions:
Remove stems from spinach leaves. Layer leaves on top of each other; slice crosswise into thin strips. In a medium bowl combine spinach strips, water chestnuts, green onions, and 2 tablespoons of the teriyaki sauce. Trim fat from steak. Score steak on both sides by making shallow cuts at 1-inch intervals in a diamond pattern. Place meat between 2 pieces of plastic wrap. Pound lightly with flat side of meat mallet into a 10x8-inch rectangle. Remove plastic wrap. Sprinkle steak with salt and pepper. Spread spinach mixture over steak. Starting from a short side, roll steak up. Secure with wooden toothpicks at 1-inch intervals, starting 1/2 inch from one end. Slice between toothpicks into eight 1-inch slices. Thread 2 slices onto each of 4 long metal skewers. Brush slices with teriyaki sauce.
For a charcoal grill, grill slices on the rack of an uncovered grill directly over medium coals for 12 to 14 minutes for medium doneness, turning once and brushing with teriyaki sauce halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place slices on grill rack over heat. Cover and grill as above.)
Makes 4 Servings.
Nutrients Per Serving:135 Calories6 g Total Fat2 g Saturated Fat2 g Carbohydrate18 g Protein42 mg Cholesterol135 mg Sodium1 g Fiber
Eggs Benedict Con Queso
Ingredients:
5 large eggs5 slices (1 oz each) Canadian bacon or lean ham5 whole-wheat or oat-bran English muffin halves, toasted3 tbsp chopped fresh cilantro or thinly sliced scallions
Sauce:1 tbsp unbleached flour3/4 c nonfat or low-fat milk3/4 diced reduced-fat process cheese (like Velveeta Light)1/4 c chunky-style salsa
Directions:
To poach the eggs, fill a large nonstick skillet with 3 inches of water and bring the water to a boil over high heat. Reduce the heat to low to keep the water gently simmering. Break the eggs, one at a time, into a custard cup. Holding the cup at the water's surface, slip the eggs, one at a time, into the water, spacing them evenly apart. Cover the skillet and cook for several minutes, or until the whites are completely set and the yolks thicken. Lift the eggs out of the water with slotted spoon, set aside, and keep warm.
To make the sauce, combine the flour and a couple tablespoons of the milk in a 1 1/2 quart microwave-safe bowl and whisk until smooth. Whisk in the remaining milk. Microwave at high power for 1 minute, stir, and cook for another minute or until thick and bubbly. Stir in the cheese and cook in the microwave for another minute to melt the cheese and then stir in the salsa and heat for about 30 seconds. Set aside. Coat a large nonstick skillet with nonstick cooking spray and preheat over medium-high heat. Add the Canadian bacon or ham to the skillet and cook for about 1 minute on each side, or until lightly browned.
To assemble the dish, place one English muffin half on each of 5 serving plates. Top each muffin half with 1 slice of Canadian bacon and 1 egg. Spoon one-fifty of the sauce over each serving and sprinkle with some of the cilantro or scallions. Serve hot.
Makes 5 Servings.
Dietary Exchanges: 2 1/2 Lean Meat, 1 Starch
Nutrients Per Serving:225 Calories19 g Carbohydrates224 mg Cholesterol7.5 g Fat2.3 g Saturated Fat2.5 g Fiber20 g Protein804 mg Sodium302 mg Calcium
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Southwestern Egg Scramble
Ingredients:
3/4 c canned (drained) hominy2 tbsp chopped green chilies2 c fat-free egg substitute1/2 c shredded, reduced-fat Monterey Jack (plain or with hot peppers) or Mexican cheese blend
Directions:
Coat a large nonstick skillet with cooking spray and preheat over medium heat. Add the hominy to the skillet and cook for about 1 minute, until heated through. Stir the chilies into the egg substitute and pour over the hominy. Reduce the heat to medium-low and cook without stirring for several minutes, until the eggs are set around the edges. Stirring gently to scramble, continue to cook for another minute, until the eggs are almost set. Sprinkle the cheese over the eggs and cook just until the eggs are set but not dry and the cheese is melted. Serve hot.
Makes 4 Servings.
Dietary Exchanges: 2 1/2 Very Lean Meat, 1/2 Starch
Nutrients Per Serving:125 Calories7 g Carbohydrates1 mg Cholesterol2.3 g Fat1 g Saturated Fat1 g Fiber17 g Protein414 mg Sodium169 mg Calcium
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Primavera Omelette
Ingredients:
2 tbsp chopped onion2 tbsp chopped red bell pepper1/4 c sliced mushrooms1/8 tsp dried oregano1/3 c (packed) chopped fresh spinach1/2 c fat-free egg substitute2 tsp grated Parmesan cheese1/4 tsp dried parsley, finely crumbled
Directions:
Coat an 8-inch nonstick skillet with nonstick cooking spray and preheat over medium heat. Add onion, bell pepper, mushrooms, and oregano. Cover and cook for about 2 minutes, stirring a couple of times, until the vegetables are tender. Add the spinach and cook for another minute, until the spinach is wilted. Remove the vegetable mixture to small dish and cover to keep warm. Re-spray the skillet and place over medium-low heat. Add the egg substitute and cook without stirring for 2 minutes, until set around the edges. Use spatula to lift the edges of the omelette, and allow the uncooked egg to flow below the cooked portion. Cook for another minute or two, until the eggs are almost set. Arrange the vegetable mixture over half of the omelette and sprinkle with the cheese. Fold the other half over the filling and cook for another minute or two, until the eggs are completely set. Slide the omelette onto a plate, top with parsley, and serve hot.
Makes 1 Serving.
Dietary Exchanges: 2 Very Lean Meat, 1 Vegetable
Nutrients Per Serving:96 Calories6 g Carbohydrates3 mg Cholesterol1.4 g Fat0.8 g Saturated Fat1 g Fiber15 g Protein337 mg Sodium113 mg Calcium
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Ham and Pepper Frittata
Ingredients:
1 tbsp extra virgin olive oil or canola oil1/2 c diced yellow bell pepper1/2 c diced green bell pepper1/2 c diced red bell pepper1 c diced, lean, reduced-sodium ham2 tsp dried parsley1/4 tsp coarsely ground black pepper2 c fat-free egg substitute1 c shredded, reduced-fat, white cheddar or Swiss cheese
Directions:
Coat a large ovenproof skillet with the olive oil and preheat over medium-high heat. Add the peppers, ham, parsley, and black pepper and saute for several minutes, until the vegetables are crisp-tender and the ham is beginning to brown. Spread the mixture evenly over the bottom of the skillet. Pour the egg substitute over the skillet mixture and reduce the heat to medium-low. Cover and cook without stirring for about 6 minutes, until the eggs are almost set (the edges will be cooked but the top will still be runny). Remove the lid from the skillet and wrap the handle in aluminum foil (to prevent it from becoming damaged under the broiler. Place the skillet under a preheated broiler and broil for a couple of minutes, until the eggs are set but not dry. Sprinkle the cheese over the top and broil for another minute to melt the cheese. Cut the frittata into 4 wedges and serve hot.
Nutrients Per Serving:222 Calories7 g Carbohydrate32 mg Cholesterol8.3 g Fat2.9 g Saturated Fat1.1 g Fiber28 g Protein690 mg Sodium299 mg Calcium
Grilled Chicken and Rice Salad
Ingredients:
12 oz skinless, boneless chicken breasts halves or thighs 1/3 c bottled Parmesan Italian salad dressing1 c loose-pack frozen French-cut green beans2 c cooked brown rice and wild rice blended, chilled1 c canned artichoke hearts, drained and quartered 1 c shredded red cabbage1/2 c shredded carrot1 green onion, slicedLettuce leaves (optional)
Directions:
Brush chicken with 2 tablespoons of the dressing. Place chicken on the grill rack directly over medium coals. Grill, uncovered, for 12 to 15 minutes or until chicken is tender and no longer pink, turning once halfway through grilling. (Or broil on the unheated rack of a broiler pan 4 to 5 inches from the heat for 12 to 15 minutes, turning onch halfway through broiling.) Cut chicken into bite-size pieces. Meanwhile, rinse green beans with cool water for 30 seconds; drain well. In a large bowl, toss together beans, cooked rice, artichoke hearts, cabbage, carrot, and green onion. Pour the remaining dressing over rice mixture; toss to gently coat. If desired, arrange lettuce leaves on four dinner plates. Top with the rice mixture and chicken.
Makes 4 Servings.
Nutrients Per Serving:285 Calories8 g Total Fat1 g Saturated Fat53 mg Cholesterol490 mg Sodium
30 g Carbohydrates4 g Fiber
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Grilled Bass with Strawberry Salsa
Ingredients:
4 4-5 oz fresh or frozen sea bass or halibut steaks, 1 inch thick1 small lime1/4 tsp salt1/4 cayenne pepper1 c chopped fresh strawberries1/4 c finely chopped seeded fresh poblano chile pepper (half of a small) 2 tbsp snipped fresh cilantro 1/2 tsp cumin seeds toasted1/8 tsp salt
Directions:
Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Finely shred lime peel. Peel, section, and chop lime; set aside. In a small bowl, combine lime peel, the 1/4 teaspoon salt, and the cayenne pepper. Sprinkle evenly over both sides of each fish steak; rub in with your fingers. Arrange medium-hot coals around a drip pan. Cover and grill for 7 to 9 minutes per 1/2-inch thickness or until fish flakes easily when tested with a fork, gently turning once halfway through grilling time. Meanwhile, in a medium bowl combine chopped lime, strawberries, chile pepper, cilantro, cumin seeds, and the 1/8 tsp salt. Serve with grilled fish.
Makes 4 Servings
Nutrients Per Serving:129 Calories2 g Total Fat 1 g Saturated Fat46 mg Cholesterol298 mg Sodium5 g Carbohydrate1 g Fiber
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Bull's-Eye Onion Burgers
Ingredients:
1 large sweet onion1 lb 95% lean ground beef1 1/2 tsp garlic powder1/8 tsp salt1/4 tsp ground black pepper4 slices low-fat Swiss cheese (3 oz)8 red and/or green kale leaves, stems removed2 tsp olive oil4 3/4-inch-thick slices hearty bread or Texas toast, toasted
Directions:
Peel onion. Cut four 1/4-inch-thick onion slices; refrigerate remaining onion for another use. Loosely shape meat into four 1/2-inch-thick patties; sprinkle with garlic powder, salt, and pepper. Press an onion slice into each patty and shape meat around onion until onion is flush with the surface of the meat patty. For a charcoal grill, place meat patties onion sides up, on the grill rack directly over medium coals. Grill, uncovered, for 10 to 13 minutes or until meat is done (160 degrees F), turning once halfway through grilling. Lightly brush kale leaves with oil, top kale with a cheese slice for each patty, and add to the grill the last 1 to 1 1/2 minutes of grilling. To serve, top each bread slice with two kale leaves and cheese, then add burger onion side up.
Makes 4 Servings.
Nutrients Per Serving:321 Calories10 g Fat4 g Saturated Fat22 g Carbohydrates78 mg Cholesterol337 mg Sodium2 g Fiber
Blueberry Pancakes
Ingredients:
1 c plain nonfat yogurt 1 carton egg substitute 1/2 tsp vanilla1 c whole wheat flour 1 tbsp sugar1 tsp baking powder 1/2 tsp baking soda1 c frozen blueberries, thawed, washed and drained
Directions:
In a large bowl, combine yogurt, egg substitute and vanilla. In a separate bowl, combine remaining dry ingredients. Mix dry and liquid ingredients. Fold in blueberries. Pour ¼ cup of batter onto a nonstick skillet lightly coated with cooking spray. When bubbles start to appear, flip the pancake and cook until golden brown.
2-1/4 pounds red boiling potatoes, cooked, cooled, skinned 3/4 cup celery, small dice1 cup Vidalia or other sweet onion, finely diced1 cup Best Foods/Hellman's Light Mayonnaise4 large eggs, hard boiled1 large clove garlic, halved2 to 3 Tbsp red wine vinegar1-1/2 tsp salt, or to taste1-1/2 tsp freshly ground black pepper, or to taste
Directions:
Put whole potatoes in a 5-quart pot; cover with water to about 2-inches above potatoes, lightly sprinkle with salt and bring to a boil. When potatoes come to a full boil, reduce heat to medium, cover and adjust lid to let steam escape. Cook about 20 to 25 minutes; test for tenderness with a meat fork. DO NOT OVERCOOK. When potatoes are done, drain and set aside until cool enough to peel. Cut a large garlic clove in half and rub the sides and bottom of the serving bowl with each half of the garlic clove. After rubbing the bowl, mince the garlic clove halves and set aside. Prepare remaining ingredients, beginning by cutting the potatoes into the serving bowl, including the minced garlic. Add fat-reduced mayonnaise and about 2 Tbsp of the red wine vinegar. Mix all ingredients
thoroughly, adding more vinegar a few drops at a time, if needed, until desired consistency and taste is reached. Salt and pepper to taste. Chill at least 2 to 3 hours before serving.
Makes 8 One-Cup Servings.
Dietary Exchanges: 1 1/2 Starch, 1 Fat
Nutrients Per Serving:92 Calories8 g Total Fat2 g Saturated Fat23 g Carbohydrate7 g Protein111 mg Cholesterol596 mg Sodium3 g Fiber
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Stuffed Portabella Mushrooms
Ingredients:
4 large portabella mushrooms 1 tsp olive oil 1/2 c chopped onion 1/2 c chopped red and green bell pepper 2 cloves chopped garlic 1 c 2% cottage cheese 2 tsp Worcestershire sauce 1/4 c whole wheat bread crumbs non-stick cooking spray 1/2 tsp paprika 2 tbsp parmesan cheese
Directions:
Preheat oven to 350 degrees. Clean mushrooms and remove the stems. Heat olive oil in a non-stick skillet over medium-heat and add onion, bell pepper and garlic and sauté for 5 minutes until veggies are tender. Remove from heat and stir in cottage cheese and Worcestershire sauce and breadcrumbs. Divide mixture evenly among mushroom caps. Coat a glass baking dish with cooking spray and place filled mushroom caps in dish. Sprinkle with paprika. Bake uncovered for 20 minutes. Sprinkle with parmesan cheese before eating. This can be made ahead and eaten as a snack, or used as a meal and eat more than one with a salad or grilled chicken or steak.
Makes 4 Servings.
Nutrients Per Serving:101 Calories3g Fat 7g Carbohydrates10g Protein
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South of the Border Pizza
Ingredients:
1/3 c frozen mixed pepper and onion stir-fry1/4 c mild or medium salsa1/4 c shredded reduced-fat Cheddar cheese1 whole-wheat English muffin
Directions:
In a medium non-stick skillet coated with non-stick spray coating, cook the onion and pepper mixture over medium heat, stirring frequently, until the onion is tender, about 4 to 6 minutes. Meanwhile, divide the salsa evenly between the English muffin halves, and spread it evenly over each half. Sprinkle the cheese evenly over the two halves. Toast the muffin halves in a toaster oven until the cheese melts. When the onion and pepper mixture is done, top the pizza halves with the pepper mixture, dividing it evenly.
Makes 2 Servings.
Dietary Exchanges: 1 Starch, 1 Medium Fat Meat
Nutrients Per Serving:165 Calories7 g Fat15 g Carbohydrate4 g Sugars12 g Protein20 mg Cholesterol426 mg Sodium2 g Dietary Fiber
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Salsa Chicken
Ingredients:
8 c finely shredded iceberg lettuce3 tbsp chili powder1 tsp ground cumin1 lb boneless, skinless chicken breast, cut into 1" pieces 2 large egg whites2 tbsp extra-virgin olive oil8 oz chunky tomato salsa1/2 c fat-free sour creamCilantro sprigs (optional)
Directions:
Divide the lettuce among 4 individual plates, cover and set aside. In a large bowl, combine the chili powder and cumin. Add the chicken, turning to coat. Lift the chicken from the bowl, shaking off the excess coating. Dip the chicken into the egg whites, then coat again with the remaining dry mixture. Heat the oil in a wide nonstick frying pan or wok over medium heat. When the oil is hot, add the chicken and stir-fry gently until no longer pink in the center. Cut to test (5-7 minutes). Remove the chicken from the pan and keep warm. Pour the salsa into the pan; reduce the heat to medium and cook, stirring, until the salsa is heated through and slightly thickened. Arrange the chicken over the lettuce; top with the salsa and sour cream. Garnish with cilantro sprigs, if using.
Makes 4 Servings.
Nutrients Per Serving:266 Calories10 g Fat2 g Saturated Fat12 g Carbohydrates32 g Protein66 mg Cholesterol457 mg Sodium5 g Fiber
Salmon Dip
Source: Healthy-Diabetic-Recipes.co.uk
Ingredients:
1 can (7 3/4 oz) salmon2 tbsp minced green onions
1/4 c plain lowfat yogurt1/4 c mayonnaise or salad dress.1/2 tsp ground ginger2 tbsp toasted sesame seeds
Directions:
Drain and flake the salmon. Combine all the ingredients in a bowl. Cover and refrigerate at least 1 hour. Serve with raw vegetable dippers, such as zucchini, carrots, pea pods, cherry tomatoes, cauliflowerets, broccoli florets, etc.
Makes 16 (1 Tablespoon) Servings.
Dietary Exchanges: 1 T Free, 3 T - 1 Fat
Nutrients Per Serving:17 Calories1.5 g Fat0 g Carbohydrates0 g Protein106 mg Sodium16 mg Potassium1 g Cholesterol
1 can (15 ounces) black beans, undrained 1 tsp chili powder 1/4 tsp each salt, black pepper and ground cumin 2 drops hot pepper sauce 3/4 c minced white onion 2 cloves garlic 1 can (4 ounces) chopped green chilies, drained
Directions:
Drain beans, reserving 2 tablespoons liquid. Combine beans, reserved liquid, chili powder, salt, black pepper, cumin and hot pepper sauce in blender. Process until smooth. Combine onion and garlic in nonstick skillet. Cover and cook over low heat until onion is soft. Uncover and cook until slightly browned. Add chilies. Cook 3 minutes
more. Add bean mixture. Mix well. Serve hot or cold with melba toasts or jicama. Garnish with pepper strips, if desired.
Makes 24 Appetizers.
Dietary Exchanges: 1/2 Starch/Bread
Nutrients Per Serving:18 Calories1 g Fat4 g Carbohydrates2 g Protein134 mg Sodium0 mg Cholesterol
1 ripe medium avocado, peeled, pitted, and cut into chunks1/4 c fat-free sour cream2 small plum tomatoes, diced1/4 c diced seedless cucumber1/4 medium red onion, finely chopped2 tbsp chopped cilantro2 tbsp freshly squeezed lime juice1-2 small jalapeno peppers, seeded and finely chopped1/4 tsp seasoned salt
Directions: In a medium bowl with a fork, mash the avocado with the sour cream (there should be small chunks remaining). Add the tomatoes, cucumber, onion, cilantro, lime juice, jalapenos, and salt; stir lightly until well blended.
Makes 16 (2 Tablespoon) Servings.
Dietary Exchanges: 1/2 Fat
Nutrients Per Serving:28 Calories2 g Fat3 g Carbohydrate1 g Sugar1 g Protein0 mg Cholesterol31 mg Sodium1 g Dietary Fiber
1 (10 ounce) package frozen chopped spinach, thawed and drained very well1-1/2 c low-fat sour cream2 tbsp red wine vinegar2 tbsp minced mint2 garlic cloves, minced1/2 c minced water chestnuts1/4 tsp cayenne pepperSalt and pepper to taste
Directions:
Prepare the spinach and set aside. In a medium bowl, combine the sour cream, vinegar, mint, garlic, water chestnuts, cayenne pepper, salt and pepper. Add the spinach and mix well. Cover and refrigerate for 1 hour before serving.
Makes 16 (2 Tablespoon) Servings.
Diabetic Exchanges: 1/2 Carbohydrate
Nutrients Per Serving:33 Calories2 g Fat3 g Carbohydrate1 g Sugars2 g Protein7 mg Cholesterol27 mg Sodium1 g Dietary Fiber
Turkey Salad with Apples and Almonds
Ingredients:
2 tbsp sliced almonds3 tbsp fat-free sour cream1 tbsp reduced-fat mayonnaisedash ground celery seeddash ground cardamom1/8 tsp salt or a taste (optional)1 c (5 oz) roasted turkey or chicken breast cubes1 c cubed tart or sweet apple, peeled or unpeeled1 small celery stalk, diced
Directions:
Spray a medium nonstick skillet with nonstick spray. Add the almonds. Over medium heat, cook the almonds, stirring until they brown and smell toasted, about 4 or 5 minutes. If the almonds begin to burn, lower the heat slightly. Immediately remove to a small plate and set aside. In a medium bowl, stir together the sour cream, mayonnaise, celery seed, cardamom, and salt (if desired). Stir in the turkey, apple, celery, and reserved almonds. Serve at once or cover and refrigerate several hours or up to 24 hours. Leftover salad will keep in the refrigerator for 2 to 3 days.
Makes 4 Servings.
Dietary Exchanges: 1/2 Carbohydrate, 1 Lean Meat
Nutrients per Serving:111 Calories3 g Total Fat0 g Saturated Fat30 Calories from Fat8 g Carbohydrate6 g Sugar12 g Protein30 mg Cholesterol78 mg Sodium2 g Dietary Fiber
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Cabbage and Carrot Slaw
Ingredients:
2 tbsp cider vinegar2 tbsp reduced-fat mayonnaise2 tsp sugar1/4 tsp dry mustard1/4 tsp salt, or to taste (optional)1/8 tsp black pepper4 c very thinly sliced cabbage1 large carrot, grated or shredded1/2 red bell pepper, seeded and diced
Directions:
In a large bowl, combine the vinegar, mayonnaise, sugar, mustard, salt (if desired), and black pepper. Whisk until well combined. Add the cabbage, carrot and pepper. Stir to coat the vegetables with dressing. Serve immediately or cover and refrigerate. Leftover slaw will keep in the refrigerator 3 to 4 days.
Nutrients per Serving:51 Calories2 g Total Fat0 g Saturated Fat18 Calories from Fat8 g Carbohydrate5 g Sugars1 g Protein2 mg Cholesterol51 mg Sodium2 g Dietary Fiber
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Broccoli-Rice Salad
Ingredients:
4 c small broccoli florets3 tbsp reduced-fat mayonnaise1/4 c low-fat buttermilk2 tsp cider vinegar1 tsp sugar1/8 tsp white pepper1/8 tsp salt, or to taste (optional)1 c cooked brown rice2 tbsp chopped red onion
Directions:
To bring out the bright green color of the broccoli, place it in a medium saucepan with 1/4 cup water. Bring to a boil and boil 1 minute. Remove from heat and cool in a colander under cold running water. Drain. Place the mayonnaise in a large serving bowl. Slowly add the buttermilk, whisking until smooth. Whisk in the vinegar, sugar, celery seed, pepper, and salt (if desired). Stir in the rice, reserved brocolli, and onion. Serve at room temperature or cover and refrigerate several hours. Leftover salad will keep in the refrigerator 2 to 3 days. Stir before serving.
Nutrients per Serving:71 Calories2 g Total Fat0 g Saturated Fat22 Calories from Fat11 g Carbohydrate3 g Sugars2 g Protein3 mg Cholesterol60 mg Sodium2 g Dietary Fiber
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Pasta-Vegetable Salad
Ingredients:
2 tbsp cider vinegar2 tbsp tomato sauce2 tsp sugar2 tbsp olive oil1 garlic clove, minced1/4 tsp dried marjoram leaves1/4 tsp basil1/4 tsp salt, or to taste (optional)1 c uncooked penne or similarly shaped pasta1 large tomato, cubed1 small zucchini, cubed1 medium red or yellow pepper, seeded and chopped1 c broccoli or cauliflower florets
Directions:
In a serving bowl combine the vinegar and tomato sauce. Stir to mix well. Stir in the sugar, oil, garlic, marjoram, basil, and salt (if desired). Set aside. Cook the pasta according to package directions. Transfer to a colander and rinse under cold running water. Drain. Meanwhile, add the tomatoes, zucchini, pepper, and broccoli to the bowl with the dressing. Stir to mix well. Stir in pasta. Serve immediately or cover and refrigerate 1 hour or up to 36 hours before serving. Stir before serving.
Makes 16 Servings.
Dietary Exchanges: 1/2 Starch
Nutrients per Serving:44 Calories2 g Total Fat0 g Saturated Fat17 Calories from Fat6 g Carbohydrate2 g Sugar1 g Protein0 mg Cholesterol14 mg Sodium1 g Dietary Fiber
Pork Tenders In Gravy
Ingredients:
2 lbs pork tenderloin, cut into 1/2 to 1 inch cubes1/2 c flournon-fat nonstick cooking spray1 medium onion, chopped1 green bell pepper, chopped3 c water1 c white cooking wine1/4 c soy sauce1/4 c worcestershire sauce1 tsp garlic powder2 tsp seasoned saltsalt and pepper
Directions:
Coat pork cubes with flour. Spray dutch oven well with cooking spray and place over medium heat. Saute onion and green pepper 5 to 10 minutes or until tender. Remove and set aside. Again spray bottom of pan and place over medium-high heat. Add pork cubes, stirring to brown. Return onions and green pepper to pot and add water, wine, soy sauce, worcestershire sauce, garlic powder and seasoned salt. Add salt and pepper to taste. Cover dutch oven and simmer over low heat for 30 minutes. Uncover and simmer about 15 minutes longer.
Makes 8 Servings.
Dietary Exchanges: 3 Lean Protein, 2 Vegetable
Nutrients Per Serving:202 Calories4.2 g Fat
1.43 g Saturated Fat25.9 g Protein8.9 g Carbohydrate79 mg Cholesterol
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Pepper Steak
Ingredients:
1 lb sirloin or round steaknon-fat nonstick cooking spray1 green bell pepper, sliced1 red bell pepper, sliced1 medium onion, sliced2 tbsp soy sauce1/2 c cooking wine (any kind)1 tsp minced garlic1 can (10.5 ounces) beef broth2 tbsp cornstarch1/4 c water
Directions:
Slice steak into thin strips, across grain. Spray large skillet with cooking spray and place over medium-high heat. Saute green and red pepper and onion slices, stirring often, for 3 to 4 minutes. Remove from skillet and set aside. Quickly brown steak strips in hot skillet, stirring and turning as they cook. Lower heat and add soy sauce, cooking wine, and garlic to skillet. Simmer 10 minutes, then add beef broth and return vegetables to skillet. Simmer 5 minutes. Mix cornstarch and water together, add to skillet, stirring to thicken.
Makes 6 Servings.
Dietary Exchanges: 2 Lean Protein, 2 Vegetable
Nutrients Per Serving:168 Calories3.2 g Fat1.12 g Saturated Fat19.6 g Protein9.3 g Carbohydrate44 mg Cholesterol
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Paprika Chicken
Ingredients:
1/3 c plus 2 tbsp flour1 tbsp paprika1/2 tsp salt1/8 tsp peppernon-fat nonstick cooking spray4 boneless, skinless chicken breasts (3 ounces each)1 large onion, chipped2 1/2 c fat-free chicken broth1 chicken bouillon cube, dissolved in 1/2 c hot water1/2 c light sour cream2 tbsp flour
Directions:
In large bowl, mix 1/3 c flour, paprika, salt, and pepper. Spray large skillet well with cooking spray heat over medium-high heat. Dredge chicken breasts in flour mixture, and brown on both sides in heated skillet. Cover chicken breasts with chopped onion. Pour 1 cup chicken broth and the bouillon over chicken and onions. Cover skillet and reduce heat to low. Simmer until chicken is done, 20 to 30 minutes.
Makes 4 Servings.
Dietary Exchanges: 4 Lean Meat, 3/4 Starch
Nutrients Per Serving:272 Calories7.2 g Fat3.19 g Saturated Fat31.4 g Protein19.1 g Carbohydrate85 mg Cholesterol
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Chicken Breasts with Lemon Sauce
Ingredients:
4 boneless, skinless chicken breasts (3 oz each)garlic salt to tasteblack pepper to tastenon-fat nonstick cooking spray
1 c fat-free chicken broth1 1/2 tbsp fresh lemon juice1/2 tsp grated lemon peel1/4 c fat-free parmesan cheese1/3 c fat-free sour cream1 tbsp all-purpose flour
Directions:
Season chicken breasts with garlic salt and black pepper. Spray skillet with nonstick cooking spray. Add chicken breasts and brown and cook over medium heat until done, about 4 to 5 minutes on each side. In medium saucepan, combine chicken broth, lemon juice, lemon peel, parmesan cheese, and sour cream. Use flour to make a thin paste. Stir paste back into sauce and stir over medium heat until thickened. Pour over cooked chicken breasts and serve.
Makes 4 Servings.
Dietary Exchanges: 1/8 Starch, 2 1/3 Lean Meat
Nutrients Per Serving:139 Calories1.1 g Fat0.28 Saturated Fat22.7 g Protein7.3 g Carbohydrate52 mg Cholesterol
Tangy Broiled Chicken
Ingredients:
6 skinless, boneless chicken breast halves (about 1 1/2 lb)1 c refrigerated Marie's Zesty Fat Free Red Wine Vinaigrette3/4 c Light N Tangy V8 Vegetable Juice or V8 Picante Vegetable Juice1 tbsp cornstarch
Directions:
Place large plastic bag in deep bowl. Add chicken. In 2-cup measure, combine vinaigrette and "V8" juice. Pour over chicken. Close bag. Refrigerate at least 4 hours or overnight, turning chicken occasionally. Remove chicken from marinade and arrange on rack in broiler pan, reserve marinade. In 1-quart saucepan, stir together cornstarch and reserved marinade until smooth. Cook over medium heat until sauce boils and thickens, stirring constantly. Brush chicken with sauce. Broil 4 inches from heat 15 minutes or
until chicken is no longer pink, turning once and brushing often with sauce during cooking. If desired, serve with orange-onion salad and parslied noodles.
Makes 6 Servings.
Dietary Exchanges: 1/2 Carbohydrate, 3 Very Lean Meat
Pyramid Servings: 1/2 Sweet, 1 Meat
Nutrients Per Serving:166 Calories26 Calories from Fat3 g Fat1 g Saturated Fat69 mg Cholesterol281 mg Sodium8 g Carbohydrate0 g Dietary Fiber5 g Sugars25 g Protein
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Beef and Pasta
Ingredients:
3/4 lb lean ground beef (85% lean)1 can (14.5 oz) Swanson Vegetable Broth1 tbsp Worcestershire sauce1/2 tsp dried oregano leaves, crushed1/2 tsp garlic powder1 can (about 8 oz) stewed tomatoes1 1/2 c dry medium tube-shaped or corkscrew macaroni
Directions:
In medium skillet over medium-high heat, cook beef until browned, stirring to separate meat. Pour off fat. Add broth, Worcestershire, oregano, garlic powder and tomatoes. Heat to a boil. Stir in macaroni. Reduce heat to low. Cover and cook 10 minutes, stirring often. Uncover and cook 5 minutes more or until macaroni is done and most of liquid is absorbed. If desired, garnish with parmesan cheese.
Nutrients Per Serving:287 Calories101 Calories from Fat11 g Fat4 g Saturated Fat53 mg Cholesterol654 mg Sodium27 g Carbohydrate1 g Dietary Fiber4 g Sugars20 g Protein
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Baked Onion Chicken
Ingredients:
1 pouch Campbell's Dry Onion Soup Mix with Chicken Broth2/3 c dry bread crumbs1/8 tsp pepper1 egg or 2 egg whites2 tbsp water12 skinless, boneless chicken thighs or 6 skinless, boneless chicken breast halves (about 1 1/2 lb2 tbsp margarine or butter, melted (optional)
Directions:
With rolling pin, crush soup mix in pouch. On waxed paper, combine soup mix bread crumbs, and pepper. In shallow dish, beat together egg and water. Dip chicken into egg mixture and coat with crumb mixture. On baking sheet, arrange chicken. Drizzle with margarine. Bake at 400 degrees for 20 minutes or until chicken is no longer pink.
Makes 6 Servings.
Dietary Exchanges: 1 Starch, 4 Very Lean Meat
Pyramid Servings: 1 Starch, 1 Meat
Nutrients Per Serving:215 Calories43 Calories from Fat5 g Fat
1 g Saturated Fat108 mg Cholesterol628 mg Sodium11g Carbohydrate1 g Dietary Fiber3 g Sugars29 g Protein
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Pasta with Broccoli and Shrimp
Ingredients:
1/4 lb Rotelle pasta1 1/2 tsp Estee Salt-It, divided1 tbsp + 1 tsp lemon juice, divided1 lb fresh broccoli, trimmed, cut into bite-sized pieces (4 cups) or 4 cups frozen broccoli florets from a 16- to 20-oz bag3/4 lb large fresh shrimp, peeled and deveined or 1/2 lb pre-peeled and deveined frozen shrimp1/2 c Estee Creamy Italian Salad Dressing1/3 c chopped fresh dill or 1/2 tbsp dried dill1/2 tsp Estee Fructoseblack pepper (to taste)
Directions:
Cook pasta according to package directions, using 1 tsp Salt-It instead of salt. Drain and place in large bowl. In large saucepan, bring 4 inches water and 1 tbsp lemon juice to a boil. Add broccoli and shrimp and cook just until shrimp turn pink and broccoli is fork tender. Drain and add to pasta. Add onion and toss. In small bowl, stir together salad dressing, dill, fructose, remaining lemon juice, and Salt-It. Add black pepper to taste. Pour over pasta mixture and toss to coat. Serve warm or cold.
Makes 4 Servings.
Dietary Exchanges: 1 Starch, 1 Vegetable, 2 Very Lean Meat
Pyramid Servings: 1 Starch, 1 Vegetable, 1 Meat
Nutrients Per Serving:186 Calories17 Calories from Fat2 g Fat0 g Saturated Fat
119 mg Cholesterol245 mg Sodium24 g Carbohydrate4 g Dietary Fiber6 g Sugars18 g Protein