recipes

Grilled Catfish

Grilled Catfish

Grilled Catfish

Portions:6
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Ingrediënten

  • 6 medium whole catfish dressed
  • ⅓ cup olive oil
  • Juice of 6 lemons
  • 1 tsp Dijon mustard
  • 2 Tbs Worcestershire sauce
  • ½ tsp salt
  • 1 tsp paprika

Instructies

  • Heat an outside grill or set the oven to broil.
  • Combine all ingredients except the fish in a small bowl.
  • Place the fish on the grill or broiler and cook for 20 minutes on each side, basting frequently with the sauce.

Nutritional Information

Calories: 278 kcal
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Recipe Category Fish / Seafood / Main Dish
Diets Diabetic / Low Carb

Green Leaf Salad With Bleu Cheese Dressing

Green Leaf Salad With Bleu Cheese Dressing

Green Leaf Salad With Bleu Cheese Dressing

Portions:6
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Ingrediënten

  • 6 cups torn green leaf lettuce
  • 1 pint cherry tomatoes halved
  • 1 small red onion sliced thin rings
  • ½ cup white mushrooms well cleaned, and thinly sliced
  • ¼ cup low-fat yogurt
  • ¼ cup low-fat cottage cheese
  • 4 Tbs low-fat buttermilk
  • 2 Tbs bleu cheese
  • Freshly-ground black pepper to taste
  • Mint sprigs for garnish

Instructies

  • Combine the lettuce, tomatoes, onion, and mushrooms in a large bowl.
  • Mound the mixture on individual plates.
  • In a medium bowl, combine the yogurt, cottage cheese, buttermilk, and bleu cheese and mix by hand until smooth.
  • Add the pepper.
  • Drizzle the dressing over each salad.
  • Garnish with mint and serve.

Nutritional Information

Calories: 55 kcal
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Recipe Category Cheese / Salad
Diets Diabetic / Low Carb

Game Hens With Cranberry Barbecue Sauce

Game Hens With Cranberry Barbecue Sauce

Game Hens With Cranberry Barbecue Sauce

Portions:6
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Ingrediënten

  • ½ cups fresh cranberries
  • ¼ cup orange juice
  • ¼ cup commercial barbecue sauce
  • 2 Tbs sugar
  • 3 Cornish game hens split
  • Salt to taste
  • Freshly-ground black pepper to taste

Instructies

  • Preheat the oven to 350 degrees.
  • Combine the cranberries, juice, barbecue sauce, and sugar and bring to a boil over high heat.
  • Lower heat and simmer for 10 minutes.
  • Place the hens in a roasting pan.
  • Sprinkle with pepper and salt.
  • Roast the hens, uncovered, for 30 minutes.
  • Baste hens with some of the sauce and continue to roast for an additional 20 minutes, until juices run clear.

Notes / Tips / Wine Advice:

Serve with additional warm sauce on the side.
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Recipe Category Chicken / Main Dish
Diets Diabetic / Low Carb

Fruity Mousse

Fruity Mousse

Fruity Mousse

Portions:10
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Ingrediënten

  • 1 package Philadelphia Brand Free fat-free cream cheese – 8 oz, softened
  • 1 container Crystal Light pink lemonade flavor
  • low-calorie soft drink mix divided
  • 1 cup skim milk
  • 1 container Cool Whip Lite whipped topping – 8 oz, thawed

Instructies

  • Beat cream cheese and 1 1/2 teaspoons of the drink mix in large bowl with electric mixer on medium speed until well blended and smooth.
  • Gradually add milk, mixing until well blended.
  • Gently stir in whipped topping until well blended.
  • Pour into serving bowl or individual dishes.
  • Refrigerate 3 hours or until firm.
  • Serve with fresh fruit, if desired.
  • This recipe yields 10 servings.
  • Serving size: 1/2 cup.

Notes / Tips / Wine Advice:

Exchanges Per Serving: 1/2 Carbohydrate, 1/2 Saturated Fat.

Nutritional Information

Calories: 80 kcal
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Recipe Category Dessert / Fruit
Diets Diabetic / Low Carb

Egg Salad Sandwich

Egg Salad Sandwich

Egg Salad Sandwich

If you love egg salad but have cut it from your meal plan because of the cholesterol, try this zippy recipe, which discards half of the egg yolks. With all of the taste of traditional egg salad and far less fat, it’s one of this cookbook author’s favorite sandwiches.
Portions:2
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Ingrediënten

  • 2 large hard-cooked eggs cooled under running water
  • 1 Tbs fat-free sour cream
  • 2 tsp sweet pickle relish
  • 2 tsp reduced-fat mayonnaise
  • ¼ tsp Dijon-style mustard
  • 1 pinch salt (optional)
  • ¼ cup finely-chopped celery
  • 2 slices reduced-fat whole-wheat bread
  • Paprika for garnish (optional)

Instructies

  • Cut each egg in half.
  • Carefully remove the yolks.
  • Discard one yolk.
  • In a small bowl, mash the remaining egg yolk.
  • Add the sour cream, pickle relish, mayonnaise, mustard, and salt (if desired).
  • Stir to mix well.
  • Stir in the celery.
  • Chop the egg whites and stir them into the yolk mixture.
  • Spread the mixture on each slice of bread.

Notes / Tips / Wine Advice:

Serve as open-faced sandwiches. If desired, garnish with a light sprinkling of paprika.

Nutritional Information

Calories: 148 kcal
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Recipe Category Eggs / Salad / Sandwiches
Diets Diabetic / Low Carb

Cucumbers And Onions In Dill Dressing

Cucumbers And Onions In Dill Dressing

Cucumbers And Onions In Dill Dressing

Portions:4
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Ingrediënten

  • 2 large cucumbers peeled, and thinly sliced
  • ½ medium onion thinly sliced, and separated into rings

Dressing

  • ½ cup fat-free mayonnaise
  • 1 Tbs white vinegar plus
  • 1 tsp white vinegar
  • ¼ tsp dill weed
  • 1 packet NutraSweet artificial sweetener

Instructies

  • Combine cucumbers and onion in a serving dish.
  • In a separate bowl, whisk together mayonnaise, vinegar, dill weed, and sweetener.
  • Pour dressing over vegetables and toss to coat.
  • Cover salad and chill for 30 minutes for best flavor.

Nutritional Information

Calories: 45 kcal
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Recipe Category Salad / Side Dish / Vegetables
Diets Diabetic / Low Carb / Vegetarian

Crusty Corn Bread

Crusty Corn Bread

Crusty Corn Bread

A very common meal in the South is greens, pot likker (the broth, usually flavored with meat), and corn bread. You can’t get much more Southern than that!
Portions:10
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Equipment

Ingrediënten

  • 1 cup yellow cornmeal
  • 1 Tbs whole-wheat flour
  • ¼ cup unprocessed uncooked wheat bran
  • 1 tsp baking soda
  • 1 tsp salt
  • 1 cup low-fat buttermilk
  • 1 egg
  • 3 Tbs corn oil

Instructies

  • Preheat the oven to 425 degrees.
  • Combine the dry ingredients in a large bowl.
  • Combine the buttermilk, egg, and oil and add to the dry ingredients, stirring just until the dry ingredients are moistened.
  • Pour the batter into an 8- by 8-inch pan or cast-iron skillet.
  • (If using cast-iron, preheat the skillet in the oven for 3 minutes before adding the batter.
  • ) Bake for 20 minutes.
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Recipe Category Bread
Diets Diabetic / Low Carb

Creamy Chive Dip

Creamy Chive Dip

Creamy Chive Dip

Pack this dip in a crock or sturdy Tupperware container and pack it in your picnic basket, along with some crunchy vegetables or chewy pita bread wedges.
Portions:12
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Ingrediënten

  • 8 oz low-fat cottage cheese
  • ½ cup nonfat sour cream
  • 4 tsp garlic powder
  • 4 tsp onion powder
  • 3 Tbs minced fresh chives

Instructies

  • Mix all ingredients together by hand until smooth.

Nutritional Information

Calories: 22 kcal
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Recipe Category Sauce
Diets Diabetic / Low Carb / Vegetarian

Combo Burgers

Combo Burgers

Combo Burgers

Portions:6
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Equipment

Ingrediënten

  • 1 ½ lbs combination of lean ground sirloin lean ground pork, and lean ground veal
  • 2 Tbs ice water
  • ¼ cup ground oats
  • ¼ cup bottled chili sauce
  • 1 small onion minced
  • 2 tsp Worcestershire sauce
  • Salt to taste
  • Freshly-ground black pepper to taste

Instructies

  • Prepare an outside grill with an oiled rack set 4 inches above the heat source.
  • On a gas grill, set the heat to high.
  • Combine the meat with the remaining ingredients.
  • Shape into 6 patties.
  • Grill the burgers for 10 minutes until they are crusty outside and slightly pink inside.

Nutritional Information

Calories: 169 kcal
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Recipe Category Barbecue / Meat
Diets Diabetic / Low Carb

Chocolate Chip Cookies

Chocolate Chip Cookies

Chocolate Chip Cookies

Portions:10
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Equipment

Ingrediënten

  • ¼ cup low-calorie margarine
  • 1 Tbs granulated fructose
  • 1 egg substitute equivalent
  • 3 Tbs water
  • 1 tsp vanilla
  • ¾ cup flour
  • ¼ tsp baking soda
  • ¼ tsp salt
  • ½ cup semisweet chocolate chips

Instructies

  • Preheat the oven to 375 degrees.
  • In a medium bowl, cream the margarine and the fructose.
  • Beat in the egg, water, and vanilla; mix thoroughly.
  • In a sifter, combine the flour, baking soda, and salt.
  • Sift the dry ingredients into the creamed mixture and mix well.
  • Stir in the chocolate chips.
  • Lightly spray cookie sheets with nonstick cooking spray.
  • Drop teaspoonfuls of dough onto cookie sheets and bake for 8 to 10 minutes.
  • Remove the cookies from the oven and cool them on racks.

Nutritional Information

Calories: 101 kcal
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Recipe Category Coockies / Biscuit
Diets Diabetic / Low Carb

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