Potato-Horseradish-Crusted Mahi-Mahi

July 8, 2015 Leave a Comment
Potato-Horseradish-Crusted Mahi-Mahi

Potato-Horseradish-Crusted Mahi-Mahi

This recipe, Potato-Horseradish-Crusted Mahi-Mahi, came from the Best of Diabetic Connect Low-Carb Recipes.

 

Potato-Horseradish-Crusted Mahi-Mahi Recipe

 

Potato-Horseradish-Crusted Mahi-Mahi

1 cup precooked shredded potatoes

1 shallot, finely chopped

1 Tbsp. prepared horseradish

1 tsp. Dijon mustard

½ tsp. garlic salt

¼ tsp. freshly ground pepper

1 ¼ lb. mahi-mahi, skin removed, cut into 4 portions

4 tsp. reduced-fat mayonnaise

1 Tbsp. canola oil

1 lemon, quartered

 

Combine potatoes, shallots, horseradish, mustard, garlic salt and pepper in a medium bowl.  Spread each portion of fish with 1 teaspoon mayonnaise, then top with one-fourth (1/4) of the potato mixture, pressing the mixture onto the fish.

Heat oil in a large nonstick skillet over medium-high heat.  Carefully place the fish in the pan potato-side down and cook until crispy and browned, 4 to 5 minutes.  Gently turn the fish over, reduce the heat to medium and continue cooking until the fish flakes easily with a fork, 4 to 5 minutes more.  Serve the lemon wedges.       4 servings

 

(Recipe for Potato-Horseradish-Crusted Mahi-Mahi, Best of Diabetic Connect Low-Carb Recipes, 2015)

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Spice-Rubbed Baby Back Ribs

July 5, 2015 Leave a Comment
Spice-Rubbed Baby Back Ribs

Spice-Rubbed Baby Back Ribs

The healthiest way to cook ribs (both meaty spareribs and smaller, leaner baby backs) is to grill or roast them on a rack rather than bake them in a pan.  As the meat cooks, the fat drips off instead of pooling around and saturating the meat.  Also, cook the ribs long enough so that the fat melts away and the flesh becomes tender—and even more delicious!!

Spice-Rubbed Baby Back Ribs Recipe

 

Spice-Rubbed Baby Back Ribs

1 ¼ tsp. salt

1 tsp. chili powder

1 tsp. light brown sugar

¾ tsp. ground coriander

¾ tsp. ground cumin

½ tsp. freshly ground black pepper

1 rack baby back ribs (2 lb.) cut between ribs into 4 large pieces

1 small lime, halved

 

In a small bowl, stir the first 7 ingredients.  Place ribs in a large baking dish.  Rub the ribs all over the cut sides of the lime, and then rub with the spice mixture.   Cover with plastic wrap and refrigerate about 30 minutes before cooking.

If grilling the ribs, preheat the grill or grill pan over medium.  Grill the ribs, turning occasionally, until browned and tender when pierced with a form, 20 to 30 minutes.

If baking, preheat the oven to 300 F.  Place the ribs on a rack set inside a rimmed baking sheet, meatier side up.  Cover loosely with foil and roast until tender when pierced with foil, about 50 minutes.  Preheat the broiler; broil until browned, 5 to 10 minutes.

Let the ribs rest about 5 minutes.  Cut between the bones into individual ribs.          4 servings

 

 

**SKINNY BARBECUE SAUCE**

1/3  cup cider vinegar  *  1/3 cup ketchup  *  ¼ cup plus 1 Tbsp. applesauce  *  1 Tbsp. Dijon mustard  *  1 large clove garlic, minced   *  ¾ tsp. freshly ground black pepper  *  ½ tsp. Worcestershire sauce  *  ¼ tsp. chili powder .  

In a bowl, whisk all ingredients.   Makes about 1 cup.

  

(Recipe for Spice-Rubbed Baby Back Ribs, EveryDay with Rachael Ray, July 2015)

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Southwest Artichoke and Spinach Dip

July 1, 2015 Leave a Comment
Southwest Artichoke and Spinach Dip

Southwest Artichoke and Spinach Dip

This recipe, Southwest Artichoke and Spinach Dip, was in Pillsbury Slow Cooker “come home to comfort” Cookbook.  With July 4th coming, this would be easy to make…because it’s made in your slow cooker.

 

Southwest Artichoke and Spinach Dip Recipe

 

Southwest Artichoke and Spinach Dip

1 can (14 oz.) artichoke hearts, drained, coarsely chopped

1 box (9 oz.) frozen spinach, thawed, squeezed to drain

1 package (8 oz.) cream cheese, cubed, softened

1 can (4.5 oz.) Old El Paso chopped green chiles, undrained

½ medium red pepper, chopped (about ½ cup)

½ cup shredded pepper Jack cheese (2 oz.)

1 bag (14 oz.) round tortilla chips

 

Spray 1 to 1 ½ quart slow cooker with cooking spray.  In medium bowl, mix all ingredients except pepper Jack cheese and tortilla chips; spoon into cooker.

Cover; cook on low heat setting 2 to 3 hours.

Stir pepper Jack cheese into artichoke mixture.  Cover; cook on low heat setting about 5 minutes longer or until cheese is melted.  Serve with tortilla chips.

 

(Recipe for Southwest Artichoke and Spinach Dip, Pillsbury Slow Cooker “come home to comfort” 2009, 2015)

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Spicy Pecan Popcorn Chicken

June 30, 2015 Leave a Comment
Spicy Pecan Popcorn Chicken

Spicy Pecan Popcorn Chicken

This recipe, Spicy Pecan Popcorn Chicken, these spicy and crunchy chicken nuggets are paired with a quick, creamy ranch dip.  If you can’t find coarse breadcrumbs, substitute Grape-Nuts cereal instead.

 

Spicy Pecan Popcorn Chicken Recipe

 

Spicy Pecan Popcorn Chicken

Canola oil cooking spray

¾ cup coarse dry whole-wheat breadcrumbs or Grape-Nuts cereal

½ cup pecan pieces

2 Tbsp. chili powder

¼ tsp. salt

1 egg white

1 Tbsp. water

1 lb. boneless, skinless chicken breast, cut into 1-inch cubes

¼ cup low-fat mayonnaise

¼ cup low-fat buttermilk or milk

1 tsp. dried dill or 1 Tbsp. fresh

½ tsp. garlic powder

 

Preheat oven to 450 F.  Thoroughly coat a wire rack with cooking spray and set on a foil-lined baking sheet.

Combine breadcrumbs or cereal, pecans, chili powder and salt in a food processor; process until the pecans are finely chopped and the chili powder is mixed throughout, about 1 minute.  Transfer the mixture to a shallow dish.

Whisk egg white and water in a second shallow dish.  Add chicken and turn to coat, then dredge in the pecan mixture, turning to coat evenly.  Shake off excess.   (Discard any remaining egg and pecan mixture.)   Place the chicken on the prepared rack and thoroughly coat with cooking spray.

Bake the chicken until no longer pink in the center, about 15 minutes.

Meanwhile, whisk mayonnaise, buttermilk (or milk), dill and garlic powder in a small bowl.  Serve the chicken with the dip.

4 servings

 

(Recipe for Spicy Pecan Popcorn Chicken, Diabetic Connect, 2015)

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Apple Turkey Picadillo

June 12, 2015 Leave a Comment

 

Apple Turkey Picadillo

Apple Turkey Picadillo

This recipe, Apple Turkey Picadillo, is a twist on the Latin American staple that‘s made healthier with ground grand turkey and crisp apples.  It doubles well.  Try tucking it into whole-wheat tortillas or serve over instant brown rice for a quick and healthy supper.

 

Apple Turkey Picadillo Recipe

 

Apple Turkey Picadillo

2 tsp. extra-virgin olive oil

1/3 cup finely chopped red onion

1 garlic clove, minced

8 oz. 99% lean ground turkey

½ tsp. ground cumin

½ tsp. dried oregano

¼ tsp. salt

¼ tsp. freshly ground pepper

1/8 tsp. ground cloves

1 Tbsp. cider vinegar

1 medium tart green apple, peeled and chopped

1 cup chopped tomato

3 Tbsp. chopped green olives

½ tsp. Worcestershire sauce

¼ cup sliced scallion greens

 

Heat oil in a large skillet over medium heat.  Add onion and garlic; cook until soft, stirring often, about 2 minutes.  Add turkey; cook, stirring and breaking up, until lightly browned, 4 to 6 minutes.

Stir in cumin, oregano, salt pepper and cloves; cook for 30 seconds.  Stir in vinegar, scraping up any browned bits.  Stir in apple, tomato, olives and Worcestershire sauce.  Reduce heat and gently simmer. Stirring often, until any liquid in the pan has reduced to a syrupy, about 8 minutes.  Stir in scallion greens and serve.           2 serving, 1 ¼ cups each

 

(Recipe for Apple Turkey Picadillo, Diabetic Connect, 2015)

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Shrimp Piccata with Zucchini Noodles

June 6, 2015 Leave a Comment
Shrimp Piccata with Zucchini Noodlesi

Shrimp Piccata with Zucchini Noodles

 

The tangy sauce of this Italian-restaurant favorite is a natural with shrimp.  Serving it over zucchini noodles (Veggetti, as seen on TV, this is a spiral vegetable slicer) keeps the dish summery and low-cal, but it’s also delicious with whole-wheat spaghetti

 

Shrimp Piccata with Zucchini Noodles Recipe

 

Shrimp Piccata with Zucchini Noodles

5-6 medium zucchini (2 ¼ – 2 ½ lbs.), trimmed

½ tsp. salt

2 Tbsp. butter

2 Tbsp. extra-virgin olive oil, divided

2 garlic cloves, minced

1 lb. raw shrimp (21-25 count), peeled and deveined, tails left on if desired

1 cup low-sodium chicken broth

1 Tbsp. cornstarch

1/3 cup white wine

¼ cup lemon juice

2 Tbsp. chopped fresh parsley

 

Using a spiral vegetable slicer or a vegetable peeler, cut zucchini lengthwise into long, thin strands or strips.  Stop when you reach the seeds in the middle (seeds make the noodles fall apart).    Place the zucchini “noodles” in a colander and toss with salt.  Let drain for 15 to 30 minutes, then gently squeeze to remove any excess water.

Meanwhile, heat butter and 1 tablespoon oil in a large skillet over medium-high heat.  Add garlic and cook, stirring for 30 seconds.  Add shrimp and cook, stirring for 1 minute.

Whisk broth and cornstarch in a small bowl.  Add to the shrimp along with wine and lemon juice.  Simmer. Stirring occasionally, until the shrimp is just cooked through, 4 to 5 minutes.  Remove from heat.

Heat the remaining 1 tablespoon oil in a large non-stick skillet over medium-high heat.  Add the zucchini

noodles and gently toss until hot, about 3 minutes.  Serve the shrimp and sauce over the zucchini noodles, sprinkled with parsley.

Serves 4

 

(Recipe for Shrimp Piccata with Zucchini Noodles, Eating Well Magazine, 2015)

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Spinach Pasta Salad

June 4, 2015 Leave a Comment
Spinach Pasta Salad

Spinach Pasta Salad

 

This recipe, Spinach Pasta Salad, low in carbs, calories, cholesterol, this satisfying salad recipe is easy to make and makes enough to share or save for later.

 

Spinach Pasta Salad Recipe

 

Spinach Pasta Salad

1 cup uncooked bow tie pasta

1 package (10 oz.) fresh baby spinach

1 medium sweet yellow pepper, diced

½ cup chopped dried apricots

½ cup balsamic vinaigrette

 

Cook pasta according to package directions.  Meanwhile, in a large servings bowl, combine washed spinach, yellow pepper and apricots.

Drain pasta and rinse in cold water; add to spinach mixture.  Drizzle with vinaigrette and toss to coat.

8 – 10 servings

 

(Recipe for Spinach Pasts Salad, Diabetic Connect, 2015)

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Pecan-Crusted Chicken

June 2, 2015 Leave a Comment
Pecan-Crusted Chicken

Pecan-Crusted Chicken

 

This recipe, Pecan-Crusted Chicken, coats tender chicken breast with a buttery pecan, which is flavored with spicy chipotle and zesty orange.  Serve with a spinach salad.

 

Pecan-Crusted Chicken Recipe

 

Pecan-Crusted Chicken

4 boneless, skinless chicken breast, (1 to 1 ¼ lbs.), trimmed

½ cup pecan halves or pieces

¼ cup plain dry breadcrumbs

1 ½ tsp. freshly grated orange zest

½ tsp. salt

¼ tsp. ground chipotle pepper (Chipotle peppers are dried, smoked jalapeno peppers.

Ground chipotle can be found in the specialty spice section of most supermarkets)

1 large egg white

2 Tbsp. water

1 Tbsp. canola oil, divided

 

Working with one piece of chicken at a time, place between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even ¼ inch thickness.

Place pecans, breadcrumbs, orange, salt and ground chipotle in a food processor and pulse until the pecans are finely ground.  Transfer the mixture to a shallow dish.  Whisk egg white and water in a shallow dish until combined.  Dip each chicken breast in the egg white mixture, and then dredge both sides in the pecan mixture.

Heat 1 ½ teaspoon oil in a large nonstick skillet heat.  Add half the chicken and cook until browned on the outside and no longer PINK in the middle, 2 to 4 minutes per side.  Transfer to a plate and cover to keep warm.  Carefully wipe out the pan with a paper towel and add the remaining oil.  Cook the remaining chicken, adjusting the heat as needed to prevent scorching.  Serve immediately.     4 serving

 

(Recipe for Pecan-Crusted Chicken, Diabetic Connect, 2015)

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Fennel & Shrimp Fra Diavolo

May 29, 2015 Leave a Comment
Fennel & Shrimp Fra Diavolo

Fennel & Shrimp Fra Diavolo

 

Sweet shrimp and fennel is just the thing to pair with this spicy, garlicky tomato sauce.  If you’re not a fan of heat, adjust the amount of crushed red pepper to taste.

 

Fennel & Shrimp Fra Diavolo Recipe

 

Fennel & Shrimp Fra Diavolo

8 oz. whole-wheat penne

¼ cup extra-virgin olive oil

1 small onion, sliced

1 medium fennel bulb, cored and sliced, fronds chopped and reserved

4 large cloves garlic, grated or minced

1 tsp. crushed red pepper

¾ tsp. Italian seasoning

½ tsp. salt

¼ tsp. ground pepper

1 can (28 oz.) diced tomatoes

1 lb. raw shrimp (21-25 count), peeled and deveined

 

Bring a large pot of water to a boil.  Add penne and cook according to package directions.  Drain, return to the pot and cover to keep warm.

Meanwhile, heat oil in a large skillet over medium heat.  Add onion and fennel and cook, stirring, until starting to soften, about 5 minutes.  Add garlic, crushed red pepper, Italian seasoning, salt and pepper and cook for 1 minute more.  Add tomatoes and their juice; bring to a simmer.  Cook, stirring occasionally, for 10 minutes.  Add shrimp and cook, stirring occasionally, until the shrimp is just cooked through, about 4 minutes.

Stir about ½ cup of the tomato sauce into the pasta to lightly coat it.  Divide among 4 pasta owls and top with the remaining shrimp and sauce.  Serve sprinkled with chopped fennel fronds, if desired.           4 servings

 

(Recipe for Fennel & Shrimp Fra Diavolo came from Eating Well Magazine, 2015)

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Coconut Curry Shrimp & Vegetables

May 15, 2015 Leave a Comment

 

Coconut Curry Shrimp & Vegetables

Coconut Curry Shrimp & Vegetables

This recipe, Coconut Curry Shrimp & Vegetables is from Diabetes Self-Management.  This recipe is sooooo good that I’ve made it 3 times already since Easter.

 

Coconut Curry Shrimp & Vegetables Recipe

 

Coconut Curry Shrimp & Vegetables

2 tsp. cooking oil

3 cups assorted fresh vegetables (broccoli florets, bell pepper and zucchini strips, sliced carrots and/or sliced fresh mushrooms)

2 large shallots, finely chopped or one large onion

3 tsp. minced garlic

1 Tbsp. flour

2 tsp. curry powder

¼ tsp. salt

¼ tsp. ground red pepper

1 cup fat-free reduced-sodium chicken broth

½ cup reduced-fat coconut milk

¾ lb. peeled and deveined medium raw shrimp

 

Heat oil over medium-high heat in a large, deep nonstick skillet.  Add vegetable, shallots and garlic; cook 2 minutes.

Stir in flour, curry powder, salt and ground red pepper; cook 1 minute, stirring constantly.

Stir in broth and coconut milk; cook and stir until thickened and bubbly.   Stir in shrimp; return just to boiling.  Reduce heat; simmer, covered, 3 minutes or until shrimp are opaque and vegetables are tender.

4 servings

 

(Recipe for Coconut Curry Shrimp & Vegetables came from Diabetes Self-Management, 2015)

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