INFORMATION - AN EASY ALTERNATIVE TO COUNTING CARBS

An easy alternative to counting carbs
While carbohydrate counting is the most common meal planning system for people with diabetes, there is another even simpler technique you can use to plan your meals and snacks: the plate method. While you should follow the guidelines given to you by your doctor or diabetes educator, the plate method allows you to visually evaluate the carbohydrates in your meal and the overall nutritional balance in five easy steps:

Step #1: Start with a nine-inch plate. Take a ruler and measure across your plate to make sure it is not too large.    Step #2: Fill one-half of the plate with non-starchy vegetables, either cooked or raw. Fill one-fourth of the plate with a serving of protein. Fill the last fourth of the plate with a carbohydrate-rich food (1 carb serving is 15 grams).    Step #3: Add 1 cup (8 fl oz) of low-fat milk or 1 container (6-8 oz) of light yogurt to your meal (1 carb serving is 15 grams).    Step #4: Select one serving of fruit to go along with your meal (1 carb serving is 15 grams).    Step #5: Complete your meal with one or two servings of healthy fats. This could be a tablespoon of salad dressing, 1 or 2 teaspoons of olive oil used to saute' vegetables or a teaspoon of mayonnaise for a sandwich.This simple plate method works well when you dine out, eat at a party, or aren't able to read labels to count carbs, but be sure to discuss the plate method with your doctor first.

GINGER BEEF

Ginger Beef
A terrific dish when served over a bed of brown rice.

INGREDIENTS
1 lb flank steak
2 tbsp lite soy sauce
2 tbsp seasoned rice vinegar
1/2 cup water
2 tsp ginger, ground
1 tsp garlic powder
10 slices (1" dia) fresh ginger root
8 large sized scallions
2 tsp corn starch

DIRECTIONS
Combine soy sauce, rice vinegar, water, ground ginger and ground garlic.
Defrost and slice meat into 1" strips.
Cut against the grain of the meat.
Put in refrigerator container and place in refrigerator at least 20 minutes.
Peel ginger root, slice into thin wafers.
Dice them up with kitchen knife.
Wash scallions and slice them into small wafers.
Heat iron skillet or wok to high temperature (400 degrees) and spray with cooking spray.
When vegetables are browned, add meat, liquid and all, to skillet or wok.
Stir, focusing on browning all of the redness from the meat. The browning and cooking of the meat takes about 10 minutes; be sure not to run out of liquid.
If so, add 1 tbsp water at a time until no burning will occur.
Mix corn starch in small amount of water at very end of cooking. Pour slowly and stir quickly.
For a little extra cooking time, turn down by half and let set, but don't leave it for more than 1 minute.


Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 207.6

Total Fat:	8g
Total Carbs:	10.3g
Dietary Fiber:	1.6mg
Protein:	22.9g

Basic Broccoli Salad

Preparation time: 5 min	Servings: 4
Cooking time: 5 min

Ingredients:

1/4 cup fat-free Italian dressing

4 scallions, minced

1 lb broccoli florets

Cooking Directions:

Place broccoli florets in a steamer basket over boiling water. Cover saucepan and steam 4-5 minutes, or until barely tender. Rinse broccoli under cold running water and drain thoroughly. Transfer broccoli to a serving bowl. Add remaining ingredients and salt and pepper to taste and toss.

ZUCCHINI and JICAMA SALAD

Ingredients:

1 small red onion, finely chopped ¼ cup chopped cilantro leaves ¼ cup freshly squeezed lime juice 2 tablespoons extra-virgin olive oil ¾ teaspoon salt 1 jalapeño, seeded and minced 2 medium zucchinis ½ large yellow bell pepper 1 medium jicama

Directions:
1. To make dressing, in a large bowl, combine red onion, cilantro, lime juice, olive oil, salt and jalapeño.
2. Add chopped zucchini, chopped bell pepper and chopped jicama; toss well.
3. Serve chilled or at room temperature.

Nutritional Information
Per Serving:

Net Carbs: 6.2 grams

Fiber: 4.8 grams

Protein: 1.5 grams

Fat: 3.8 grams

Calories: 79

Recipe Information:

Makes: 8 servings
Prep Time: 0:18:00
Marinate Time: 0:00:00
Cook Time: 0:00:00
Cool Time: 0:00:00

Spicy Stuffed Mushrooms

Ingredients

1 lb. medium to large fresh mushrooms
1/4 cup grated parmasan cheese
1/4 cup dry bread crumbs
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/8 teaspoon pepper
1/4 cup finely chopped onion
1 garlic clove, minced

Cooking Instructions

Nutrition information is for serving size 1 mushroom.
Heat oven to 350 degrees. Separate mushroom caps from stems; set caps aside. Finely chop mushroom stems.
In a medium bowl, combine mushroom stems with all remaining ingredients. Press mixture firmly into mushroom caps, mounding on top.
Place in ungreased 13 X9-inch pan. Bake at 350 degrees for 18 to 23 minutes until thoroughly heated.
Makes 40 muchrooms

Servings Per Recipe: 1

• calories 8
• protein 1g
• carbohydrate 1g
• fat 1g
• cholesterol 1mg
• sodium 30mg
• potassium 45mg
• fiber 0g

Oven Baked Buffalo Chicken Fingers (Super Easy)

Ingredients

1/4 cup buffalo wing hot sauce
1 1/4 cups  crispy bread crumbs *id use crushed pork rinds here, lowers the carb content, adjust nutritional values accordingly*
1/2 teaspoon paprika (I add extra paprika as well as some cayenne because I like mine a bit more spicy)
1/4 teaspoon salt
2 tablespoons butter or margarine, melted
1 lb boneless skinless chicken breasts, cut crosswise into 24 (1/2-inch-thick) strips

Cooking Instructions

1. Heat oven to 425°F. Line cookie sheet with foil; spray foil with cooking spray. (I use a Silpat liner because I found the chicken sticks to the foil even with the cooking spray)
2. In shallow dish, place buffalo wing sauce. In another shallow dish, mix bread crumbs, paprika, salt and butter. Dip chicken into wing sauce (I let it marinate overnight to allow the chicken to absorb more flavor); coat evenly with bread crumb mixture. Place on cookie sheet.
3. Bake uncovered 8 to 10 minutes or until chicken is no longer pink in center and coating is starting to brown.
These can be served with celery and a ranch dressing but the ranch dressing is not calculated into the nutritional info.

Servings Per Recipe: 8

• Calories 160
• Total Fat 6g
• Saturated Fat 2.5g
• Trans Fat 0g
• Cholesterol 45mg
• Sodium 380mg
• Carbohydrate 13g
• Dietary Fiber 0g
• Protein 14g

PAN-SEARED SALMON W/ PLUM-CUCUMBER SALAD

Pan-Seared Salmon with Plum-Cucumber Salad

This sunset-hued dish is as delicious as it is gorgeous, so it's sure to impress whether you serve it on a weeknight or to weekend dinner guests. The seasoned rice vinegar enhances the sweet and tangy salad for a lovely counterpart to the salmon. 

Serves 4

4 small ripe plums (12 oz.), pitted and thinly sliced
1/2 cup seeded, small-diced English cucumber
1/4 cup small-diced red onion
1/4 cup small-diced orange bell pepper
Scant 1/4 cup small fresh cilantro leaves
4 tsp. canola oil
2 tsp. seasoned rice vinegar
Kosher salt and freshly ground black pepper
Four 6 oz. skin-on salmon fillets (preferably scaled, each about 1-inch thick)

---

Tip: If you can't find ripe plums, pluots or apricots will work just as well.     

Stir the plums, cucumber, red onion, bell pepper, cilantro, 2 tsp. of the canola oil, the vinegar, 1/4 tsp. salt, and 1/8 tsp. pepper in a medium bowl. Set aside at room temperature.
Season both sides of the salmon with 1/2 tsp. salt and 1/8 tsp. pepper. Heat the remaining 2 tsp. canola oil in a 12-inch skillet over high heat. Swirl to coat the pan. When the oil is shimmering hot, add the fillets skin side down and cook without moving for 30 seconds. Reduce the heat to medium high and continue to cook until the skin is well browned and the sides of the fillets are opaque about halfway up, 2 to 4 minutes. Turn the salmon and cook, without moving, until the fillets are slightly firm to the touch, 3 to 4 minutes more. Serve skin side up with the salad.

Serving Suggestions

Serve with golden Saffron Couscous.

nutrition information (per serving):
Calories (kcal): 360; 

Fat (g): 17; 

Fat Calories (kcal):  150; 

Saturated Fat (g):  2.5; 

Protein (g):  39; 

Monounsaturated Fat (g): 7; 

Carbohydrates (g): 10; 

Polyunsaturated Fat (g): 6; 

Sodium (mg): 300; 

Cholesterol (mg): 105; 

Fiber (g): 1;

Grilled Jerk Shrimp Orzo Salad 

• 2 Servings
• Prep: 25 min. Grill: 25 min.

25 25 50

Ingredients

• 1 large ear sweet corn in husk
• 1 teaspoon olive oil
• 1/3 cup uncooked whole wheat orzo pasta
• 6 fresh asparagus spears, trimmed
• 1/2 pound uncooked medium shrimp, peeled and deveined
• 1 tablespoon Caribbean jerk seasoning
• 1 small sweet red pepper, chopped
• 
  DRESSING:
• 2 tablespoons white vinegar
• 1 tablespoon water
• 1 tablespoon lime juice
• 1 tablespoon olive oil
• 1/8 teaspoon salt
• 1/8 teaspoon pepper

Directions

• Carefully peel back corn husk to within 1 in. of bottom; remove silk. Brush corn with oil. Rewrap corn in husk and secure with kitchen string. Grill corn, covered, over medium heat for 25-30 minutes or until tender, turning often.
• Meanwhile, cook orzo according to package directions. Drain and rinse in cold water; set aside.
• Thread asparagus spears onto two parallel metal or soaked wooden skewers. Rub shrimp with jerk seasoning; thread onto two skewers. Grill asparagus and shrimp, covered, over medium heat for 5-8 minutes or until asparagus is crisp-tender and shrimp turn pink, turning once.
• Cut corn from cob; place in a large bowl. Cut asparagus into 1-in. pieces; add to bowl. Add the shrimp, orzo and pepper. In a small bowl, whisk the dressing ingredients. Pour over salad; toss to coat. Yield: 2 servings.

Nutrition Facts: 2 cups equals 

352 calories, 1 cup: 176

12 g fat (2 g saturated fat), 1 cup: 6g fat

138 mg cholesterol, 

719 mg sodium, 

38 g carbohydrate, 1 cup: 19 g Carbs

8 g fiber, 

26 g protein.  1 cup: 13 protein

Diabetic Exchanges: 

3 lean meat, 

2 starch, 

1 vegetable, 1 fat.

Garlic Buttered Baby Carrots 

Preparation time: 5 min	Servings: 4
Cooking time: 10 min

Ingredients:

2 cloves garlic, crushed

1 oz unsalted butter

1 lb baby carrots, trimmed

1 tsp lemon rind, finely grated

1-1/3 tbsp fresh herbs, finely chopped

1/2 tsp sugar

Cooking Directions:

Place carrots in a steamer basket over boiling water. Cover pan and steam 10 minutes, or until just tender. Do not overcook. Meanwhile, melt butter in a heavy nonstick pan over medium high heat. Add next 3 ingredients and cook 1 minute. Add carrots and stir until well coated and heated through. Sprinkle with fresh herbs to taste. Serve hot. 

Nutrition Facts

Calories 100

% Calories From Fat 56.7%

Total Fat 6.3g

Saturated Fats 3.9g

Mono-unsaturated Fats 1.6g

Poly-unsaturated Fats 0.3g

Cholesterol 16mg

Sodium 74mg

Total Carbohydrates 11g

Dietary Fiber 3.8g

Sugar 4.9g

Protein 1.1g

BASIC STIR-FRIED ASPERAGUS

Basic Stir-Fried Asparagus 

Preparation time: 5 min	Servings: 4
Cooking time: 10 min

Ingredients:

1 lb fresh asparagus

2 tbsp oil or butter

Cooking Directions:

Cut asparagus at an angle into 1 in. lengths. Stir-fry in hot oil or butter, stirring constantly for 3-7 minutes.

Nutrition Facts

Calories 85

% Calories From Fat 74.1%

Total Fat 7g

Saturated Fats 1g

Mono-unsaturated Fats 4.9g

Poly-unsaturated Fats 0.8g

Cholesterol 0mg

Sodium 16mg

Total Carbohydrates 4.7g

Dietary Fiber 2.3g

Sugar 1.5g

Protein 2.7g

Confetti Tilapia Packets

• 4 Servings
• Prep/Total Time: 30 min.

15 15 30

Ingredients

• 1 medium green pepper, cut into 3/4-inch pieces
• 4 green onions, sliced
• 3 bacon strips, chopped
• 1 celery rib, chopped
• 1 large tomato, chopped
• 1/2 teaspoon salt
• 1/8 teaspoon pepper
• 4 tilapia fillets (4 ounces each)
• 4 teaspoons lemon juice

Directions

• In a large skillet, saute the green pepper, onions, bacon and celery until vegetables are tender and bacon is crisp; drain. Add the tomato, salt and pepper; heat through.
• Place each fillet on a double thickness of heavy-duty foil (about 12 in. square). Drizzle fillets with lemon juice. Top with vegetable mixture. Fold foil around fish and seal tightly. Grill, covered, over medium-hot heat for 15-20 minutes or until fish flakes easily with a fork. Open foil carefully to allow steam to escape. Yield: 4 servings.

Nutrition Facts: 1 packet equals 

141 calories, 

3 g fat (1 g saturated fat), 

60 mg cholesterol, 

459 mg sodium, 

5 g carbohydrate, 

2 g fiber, 

24 g protein.  

Diabetic Exchanges: 

3 lean meat, 

1 vegetable.

Mushroom Primavera Pasta Sauce

This meatless meal has plenty of mushrooms and vegetables in a rich tomato sauce. Serve over whole wheat pasta for an added nutritional punch.  

• 8 Servings
• Prep: 50 min. Cook: 45 min.

50 45 95

Ingredients

• 1 large onion, chopped
• 1 tablespoon olive oil
• 1 whole garlic bulb, peeled and minced
• 15 plum tomatoes, peeled and chopped
• 2 medium zucchini, grated
• 2 medium carrots, grated
• 1 medium green pepper, chopped
• 1 medium sweet red pepper, chopped
• 1/4 cup water
• 1 teaspoon salt
• 1/4 teaspoon pepper
• 1 pound fresh mushrooms, quartered
• Hot cooked multigrain pasta
• Shredded Parmesan cheese

Directions

• In a large saucepan, saute onion in oil until tender. Add garlic; cook 1 minute longer. Add the tomatoes, zucchini, carrots, peppers, water, salt and pepper. Bring to a boil.
• Reduce heat; cover and simmer for 20-25 minutes or until vegetables are tender, stirring occasionally. Stir in mushrooms; cook 10 minutes longer or just until mushrooms are tender.
• Serve over pasta. Sprinkle with cheese. Yield: 6 cups.

Nutrition Facts: 3/4 cup (calculated without pasta and cheese) equals 

85 calories, 

2 g fat (trace saturated fat), 

0 cholesterol, 

321 mg sodium, 

15 g carbohydrate, 

4 g fiber, 

4 g protein. 

Diabetic Exchange: 

3 vegetable.

PORK CHOPS W/ BLACKBERRY SAUCE

Pork Chops with Blackberry Sauce

Quick, easy and oh-so-good! Try these tender chops any busy weeknight or weekend. 

• 4 Servings
• Prep/Total Time: 20 min.

10 10 20

Ingredients

• 4 bone-in pork loin chops (7 ounces each)
• 1/4 cup seedless blackberry spreadable fruit
• 3 tablespoons ketchup
• 1/4 teaspoon minced garlic
• 1/4 teaspoon prepared mustard
• 1/4 teaspoon cornstarch
• 1 tablespoon A.1. steak sauce

Directions

• Broil chops 3-4 in. from the heat for 4-6 minutes on each side or until a meat thermometer reads 160°.
• Meanwhile, in a small saucepan, combine the spreadable fruit, ketchup, garlic and mustard. Bring to a boil. Combine cornstarch and steak sauce until smooth. Gradually stir into pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve with pork chops. Yield: 4 servings.

Nutrition Facts: 1 pork chop with 2 tablespoons sauce equals 

261 calories, 

8 g fat (3 g saturated fat), 

86 mg cholesterol, 

279 mg sodium, 

14 g carbohydrate, 

trace fiber, 

30 g protein. 

Diabetic Exchanges: 

4 lean meat, 

1 starch.

CURRIED CARROT SOUP

Curried Carrot Soup
This soup is healthy and deliciously flavorful thanks to the curry and creamy coconut milk

INGREDIENTS

1/2 Tbsp. Italian Blend Extra Virgin Olive Oil
1 tsp. curry powder
1 tiny garlic clove
1/4 inch piece fresh ginger, mashed
1/2 lb. carrots, chopped
3 C low sodium vegetable broth
1/4 C light coconut milk

DIRECTIONS
Instructions:

1) Put the olive oil, curry powder, garlic, ginger, carrots, and 1.5 cups veggie broth in a pan on high heat.

2) Bring to a boil, then lower heat to a simmer until the carrots are soft (about 15 to 20 minutes). Near the end of the time, the veggie broth will have mostly evaporated, so pour in the remaining 1.5 cups.

3) Once the carrots are soft, let the mixture cool a bit, then pour it into a blender and puree it!

4) Transfer the puree back to a pot on medium heat, stir in the coconut milk, and serve warmed! Top with cracked black pepper if desired.

Enjoy! :) Makes about 4 servings.

Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 63.4

Total Fat:	3g
Total Carbs:	8.5g
Dietary Fiber:	2.5mg
Protein:	0.6g