Thursday, September 21, 2017

Grilled Halibut Filets

January 13, 2016 by  
Filed under Recipes

grilled halibut filet on a plate with asparagus and tomato

This simple recipe for grilled halibut filet will satisfy even the pickiest of eaters. The halibut can also be swapped out for many types of fish including tuna, swordfish, sea bass, and salmon. Adding a variety of your favorite vegetables to the meal will make this a complete, delicious, and colorful meal everyone can enjoy!

Prep Time: 1-2 hours Cook Time:15 min Serves 2

Ingredients

  • 2 (6 ounce) Halibut fillets
  • 1 clove garlic minced
  • 6 tablespoons extra virgin olive oil
  • 2 tablespoons finely chopped basil leaves
  • 1 tablespoon finely chopped fresh parsley
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper
  • Juice and zest of 1 lemon

Directions

  1. Combine marinade ingredients in a glass or stainless steel bowl.
  2. Place halibut filets in a plastic bag and pour ¾ of the marinade over the fish. Place in the refrigerator for 1-2 hours turning occasionally.
  3. If cooking on a grill; preheat the grill to high heat and lightly oil the grate. Set grate 4 inches from the heat. Grill filets for about 5 minutes per side, or until easily flaked with a fork. Using foil on the grates may prevent any flare-ups and make cleanup easier.
  4. If cooking in the oven; preheat the oven to 450℉ and bake the filets for 15 to 20 minutes or until easily flaked with a fork.
  5. For a colorful meal, toss a variety of your favorite vegetables in the reserved marinade and cook them while the fish is cooking.

Nutrition Information: Calories 373, Fat 24.4 g, Carbohydrates 1.4 g, Protein 35.38 g

This recipe is very high in iron, niacin, selenium, vitamin B6, and vitamin B12. It is also a bit high in sodium, so if you are on a low sodium diet, cutting the salt in half would be recommended.

[hupso]

Hot Spinach and Crab Dip

December 31, 2015 by  
Filed under Recipes

crab meat in a bowl

This creamy hot spinach and crab dip is very high in vitamins A and C. By substituting vegetables instead of bread or chips, this can be a delicious and diabetic friendly appetizer!

Prep Time: 20 min Cook Time: 25 Min Serves 10

Ingredients

  • ½ cup light cream cheese
  • ½ cup light mayonnaise
  • ½ cup light sour cream
  • 2 garlic cloves minced
  • ¼ tsp black pepper
  • ½ small white onion finely diced
  • ½ cup plus 2 tbsp Parmesan cheese
  • 1 (10 oz) package frozen artichoke hearts, thawed and chopped
  • 1 (10 oz) package chopped frozen spinach, thawed and squeezed dry
  • 8 ounces lump crab meat

Directions

  1. Preheat oven to 350℉
  2. Combine cream cheese, mayonnaise, sour cream, garlic and pepper
  3. Mix in onion, ½ cup Parmesan cheese, artichoke hearts, spinach, and lump crab meat
  4. Spread the mixture in a 8 to 10 inch baking dish
  5. Sprinkle 2 tbsp Parmesan cheese on top of the dip
  6. Bake for 20-25 minutes or until the dip is hot
  7. Serve immediately with your favorite vegetables

Nutrition 150 calories, Fat 12.3 g, Sodium 301 mg, Carbohydrates 8.5 g, Sugars 1.4 g, Protein 6.5 g

[hupso]

Pumpkin Spice Muffins

December 22, 2015 by  
Filed under Recipes

pumpkin spice muffin on a white plate

These Pumpkin Spice Muffins are a great way to start your day! They are a great source of fiber, manganese, and vitamin A! If you make them in advance, they are an excellent way to ensure you are eating healthy, even if you are in a hurry!

Prep Time: 15 min  Cook Time: 35 min  Yield 12

Ingredients

  • nonstick cooking spray
  • ½ cup walnuts
  • 2 cups garbanzo bean flour
  • 1 tbl pumpkin pie spice
  • 1 tbsp flax meal
  • ½ cup raisins
  • 10 large pitted dates
  • ½ cup canned pumpkin puree
  • ½ tsp vanilla extract
  • 1 cup unsweetened almond milk
  • ½ cup unsweetened applesauce

Directions

  1. Preheat oven to 350° and lightly coat a muffin tin with nonstick cooking spray.
  2. Chop walnuts and combine with flour, pumpkin spice, flax meal, and raisins. Stir to blend.
  3. Combine dates, pumpkin puree, vanilla, unsweetened almond milk, and applesauce in a blender. Blend for 1 minute.
  4. Combine the wet and dry ingredients and stir to blend. Pour the mixture into the muffin tin.
  5. Bake for 30 to 35 minutes or until the tops of the muffins are golden.
  6. Cool for at least 10 minutes before removing muffins from the pan.

 

Nutrition Information: Calories 101, Fat 4g, Sodium 17mg, Carbohydrates 15.6g

[hupso]

Honey Lime Beef and Vegetable Kabobs

December 15, 2015 by  
Filed under Recipes

beef and vegetable kabobs

Coming in at 22 carbohydrates per serving, the Honey Lime Beef and Vegetable Kabobs are sure to be a crowd pleaser while taking it easy on your blood sugar levels at the same time. Any variation of vegetables would work, so pick some of your favorites and make a beautiful and delicious dinner!

Prep Time 45 min Cook Time 15 min Serves 4

Ingredients

  • 1 lb boneless beef sirloin
  • 1 large bell pepper
  • 1 medium onion
  • 1 medium zucchini
  • 1 large portabella mushroom or 8 portabella caps
  • 2 tsp Mrs Dash Original
  • 2 garlic gloves minced
  • 4 tsp honey
  • 4 tsp lime juice

Directions

  1. Cut sirloin into 1 ½ inch chunks
  2. Cut veggies into 1 inch chunks
  3. Mix meat, veggies, and seasonings together
  4. Let meat and vegetables marinate for 30 minutes
  5. Skewer meat and vegetables
  6. Grill for 10-15 min until done.  

Nutrition Info: Calories 211, Carbs 22, Fat 3, Protein 25, Sodium 17, Sugar 15

[hupso]

Grilled Tri Tip with Tomatoes and Pineapple

December 8, 2015 by  
Filed under Recipes

drilled tri tip with tomatoes and pineapple

Grilled tri tip, tomatoes, and pineapple is a simple and beautiful way to enjoy a healthy and diabetic friendly dinner.

Prep Time: 15 min  Cook Time: 25 min Serves 4-6

Ingredients

  • 2 -2 ½ lbs tri tip steak preseasoned
  • 1 tablespoon olive oil
  • 1/4 teaspoon ground cloves
  • 1 teaspoon ground cinnamon
  • 2 tablespoons dark honey
  • 1 tablespoon fresh lime juice
  • 1 firm yet ripe pineapple
  • 4-6 roma tomatoes
  • 1 tablespoon dark rum (optional)
  • 1 tablespoon grated lime zest

Directions

  1. To make the marinade, in a large bowl, combine the olive oil, cloves, cinnamon, honey and lime juice and whisk to blend. Set aside.
  2. Cut off the crown of leaves and the base of the pineapple. Stand the pineapple upright and, using a large, sharp knife, pare off the skin, cutting downward just below the surface in long, vertical strips. Cut off any remaining small brown “eyes” on the fruit. Stand the peeled pineapple upright and cut it in half lengthwise. Place each pineapple half cut-side down and cut it lengthwise into four long wedges; slice away the core.
  3. Cut roma tomatoes in half.
  4. Place the tomatoes and pineapple in the bowl with the marinade and stir to coat.
  5. Place Tri Tip on the grill over medium high heat. Cook for 20 min turning occasionally. Remove from grill set aside and rest while you cook the pineapple and tomatoes. Place on the grill and cook about 3 to 4 minutes, basting once or twice with the remaining marinade. Turn the fruit and move it to a cooler part of the grill or reduce the heat. Baste again with the marinade. Grill until the pineapple and tomatoes are tender, about 3 more minutes.
  6. Slice the steak against the grain, the meat should be rare to medium rare. Place meat slices back on the grill and cook to desired doneness.  
  7. Remove everything from the grill and place on a platter or individual serving plates. Brush the pineapple and tomatoes with the rum, if using, and sprinkle with the lime zest.

Serve with a colorful salad to increase the amount of vegetables in the meal as well as the visual appeal.

Nutrition (Per Serving) 277 cal, 25 g protein, 23 g carbohydrate, 19 g sugar, 11 g fat, 244 mg sodium

[hupso]

Chocolate Oatmeal Cookies

November 24, 2015 by  
Filed under Recipes

chocolate cookies on a wooden table with a glass of milk

Keep chocolate on the menu! This recipe uses whole wheat flour and rolled oats to double the fiber. These chocolate oatmeal cookies are sure to be a hit! Just be sure to have a glass of milk handy.

PREP TIME: 25 min / COOK TIME: 48 min / TOTAL TIME: 1hr 13 min

SERVINGS: 40

½ c whole-wheat flour

½ c all-purpose flour

3 Tbsp unsweetened cocoa powder

1 tsp baking powder

½ tsp baking soda

½ tsp salt

½ tsp ground cinnamon

¼ c unsweetened applesauce

¼ c canola oil

½ c packed brown sugar

¾ c confectioners’ sugar

1 lg egg

1 tsp vanilla

1¼ c rolled oats

½ c raisins or chopped dates

  1. PREHEAT the oven to 350°F. Coat no-stick baking sheets with no-stick spray or line with parchment paper.
  2. COMBINE the whole-wheat flour, all-purpose flour, cocoa powder, baking powder, baking soda, salt, and cinnamon in a small bowl.
  3. COMBINE the applesauce, oil, brown sugar, confectioners’ sugar, egg, and vanilla in a large bowl. Mix until well-blended. Add the flour mixture and mix well. Stir in the oats and raisins or dates. Drop by rounded teaspoonfuls onto the prepared baking sheets, leaving 2″ between cookies. Bake for 10 to 12 minutes, or until very lightly browned. Do not overbake. Remove the cookies to a wire rack to cool. Or, if using parchment paper, slide the cookies and parchment paper onto a countertop to cool.

NUTRITION (per serving) 61.5 cal, 1 g pro, 11 g carb, 1 g fiber, 5 g sugars, 2 g fat, .2 g sat fat, 61 mg sodium

[hupso]

Vanilla Crisps

November 24, 2015 by  
Filed under Recipes

lemon crisps cookies

These lightweight cookies are ultra-low in calories, fats, and carbohydrates. Vanilla crisps are a great option for diabetics with a sweet tooth.

PREP TIME: 12 min / COOK TIME: 15 min / TOTAL TIME: 32 min

SERVINGS: 24

2 separated eggs, separated

½ tsp baking powder

⅛ tsp salt

¼ c sugar

2 tsp vanilla extract

¼ tsp grated lemon zest

⅓ c all-purpose flour

Confectioners’ sugar

  1. PREHEAT the oven to 375°F. Line baking sheets with parchment paper.
  2. BEAT the egg whites until foamy in a large bowl with an electric mixer on medium speed. Slowly add the baking powder, salt, and sugar and continue beating on medium speed until stiff peaks form.
  3. COMBINE the egg yolks, vanilla, and lemon zest in another bowl, and beat with a fork until thoroughly mixed. Fold into the beaten egg whites just until combined. Sift the flour over the egg mixture and fold in until the batter is smooth and light. Drop 2 teaspoons of batter per cookie about 2″ apart onto the prepared baking sheets.
  4. BAKE for 12 to 15 minutes, or until golden. Cool on the sheets for 5 minutes, then remove to racks to cool completely. The cookies will crisp upon cooling. Dust with confectioners’ sugar before serving. For best results, store covered.

NUTRITION (per serving) 26 cal, .7 g pro, 5 g carb, .1 g fiber, 3.5 g sugars, .4 g fat, .1 g sat fat, 28 mg sodium

[hupso]

Almond Macaroons

November 24, 2015 by  
Filed under Recipes

Almond macaroons on a plate - closeup

No flour, no baking powder, no coconut—these almond macaroons are the real deal. Replacing whole eggs with egg whites knocks the cholesterol down to zero, making these bite-sized goodies perfect for a sweet snack or special occasion.

PREP TIME: 10 min / COOK TIME: 14 min / TOTAL TIME: 27 min

SERVINGS: 36

1½ c ground toasted almonds

¼ c flour

¼ tsp salt

3 egg whites

½ tsp almond extract

1 c sugar

36 slices of almonds

  1. PREHEAT oven to 325°F. Line a baking sheet with parchment paper.
  2. COMBINE the almonds, flour, and salt in a small bowl.
  3. BEAT the egg whites in a large bowl with an electric mixer on high speed until soft peaks form. Add the almond extract. Gradually beat in the sugar, ¼ cup at a time, until stiff peaks form.
  4. FOLD the almond mixture into the egg whites. Drop the batter by heaping teaspoons 2″ apart onto the prepared sheet. Place an almond slice on top of the heaps of batter.
  5. BAKE for 14 minutes, or until light brown. Cool on a rack for 3 minutes.
  6. SLIDE the parchment paper off the pan onto the rack to cool completely. Peel off the paper.

NUTRITION (per serving) 49 cal, 1.2 g pro, 7 g carb, .5 g fiber, 6 g sugars, 2 g fat, .2 g sat fat, 20.1 mg sodium

[hupso]

Peanut Butter Cookies

November 24, 2015 by  
Filed under Recipes

Peanut butter cookies on a plate with cup in background

These peanut butter cookies are low fat, but you would never guess it with their rich flavor. Thanks to a hearty helping of chunky peanut butter, these cookies also garner extra protein, fiber, and healthy fats.

PREP TIME: 17 min / COOK TIME: 16 min / TOTAL TIME: 33 min

SERVINGS: 40

1¾ c whole grain pastry flour

½ c confectioners’ sugar

2 Tbsp cornstarch

1½ tsp baking powder

½ tsp baking soda

¼ tsp salt

½ c packed light brown sugar

⅓ c chunky peanut butter

¼ c canola oil

1 lg egg

2 tsp vanilla extract

  1. PREHEAT the oven to 375°F. Coat 2 large baking sheets with cooking spray.
  2. MIX the flour, confectioners’ sugar, cornstarch, baking powder, baking soda, and salt in a medium bowl.
  3. COMBINE the brown sugar, peanut butter, and oil in a large bowl. Using an electric mixer on medium speed, beat until well-combined. Beat in the egg and vanilla. Stir in the flour mixture (the dough will be crumbly).
  4. FORM the dough into 1″ balls and place on the prepared baking sheets, leaving 2″ between balls. Flatten the balls with the bottom of a glass.
  5. BAKE 1 sheet at a time for 7 to 8 minutes, or until lightly browned. Cool on a rack for 2 minutes. Remove from the sheet and place on the rack to cool completely.

NUTRITION (per serving) 65 cal, 1.2 g pro, 9 g carb, .3 g fiber, 4.5 g sugars, 2.5 g fat, .3 g sat fat, 61.5 mg sodium

[hupso]

Spiced Molasses Cookies

November 23, 2015 by  
Filed under Recipes

pile of spiced molasses cookies

Cinnamon, ginger, cloves, and molasses combine with canola oil for a healthier version of spiced molasses cookies.

PREP TIME: 5 min / COOK TIME: 10 min / TOTAL TIME: 17 min

SERVINGS: 42          

2 c whole grain pastry flour

2 tsp ground cinnamon

2 tsp ground ginger

1 tsp baking soda

½ tsp ground cloves

½ teaspoon salt

1 c sugar

¼ c unsweetened applesauce

¼ c canola oil

¼ c molasses

2 lg egg whites

  1. PREHEAT the oven to 350°F. Coat 2 large baking sheets with cooking spray.
  2. MIX the flour, cinnamon, ginger, baking soda, cloves, and salt in a medium bowl.
  3. COMBINE the sugar, applesauce, oil, molasses, and egg whites in a large bowl. Using an electric mixer on medium speed, beat for 1 minute, or until well-combined. With the mixer at low speed, gradually beat in the flour mixture.
  4. DROP the dough by level tablespoons about 1″ apart onto the prepared baking sheets.
  5. BAKE 1 sheet at a time for 10 minutes, or until lightly browned. Cool on a rack for 2 minutes. Remove from the sheet and place on the rack to cool completely.

Tip: Check the oven after about 8 minutes to see whether the cookies are done. Baked goods with molasses have a tendency to overbrown, so the baking time may be shorter than whats suggested.

NUTRITION (per serving) 54 cal, .8 g pro, 10 g carb, .5 g fiber, 6 g sugars, 1.5 g fat, .1 g sat fat, 61 mg sodium

[hupso]

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