Lemonade

Ingredients

2/3 cups unsweetened lemon juice
1 1/2 cups water
Nonnutritive sweetner to taste
lemon slices

Cooking Instructions

Combine lemon juice and water. sweeten with nonnutritive sweetener. pour into large glasses over ice , garnish with lemon slice

Servings Per Recipe: 2

• Calories 25.6
• Total Fat 0.4 g
• Saturated Fat 0.0 g
• Polyunsaturated Fat 0.1 g
• Monounsaturated Fat 0.0 g
• Cholesterol 0.0 mg
• Sodium 25.6 mg
• Potassium 124.4 mg
• Total Carbohydrate 8.5 g

LETTUCE SALAD W/ GUACAMOLE

Lettuce Salad with Guacamole 

Preparation time: 10 min		Servings: 4
Cooking time: 0 min

Ingredients:

1 ripe avocado, peeled, pitted and mashed

1/2 tsp chili powder

1 tbsp lemon juice

1 lb packaged salad

1 scallion, white part only, finely chopped

1 tomato, diced

1/4 tsp hot pepper sauce

1 clove garlic, crushed

Cooking Directions:

Combine all ingredients, except lettuce, in a bowl. Add salt and pepper to taste and mix thoroughly. Chill guacamole until ready to serve. Toss with lettuce. 

Nutrition Facts

Calories 86

% Calories From Fat 59.7%

Total Fat 5.7g

Saturated Fats 0.8g

Mono-unsaturated Fats 3.4g

Poly-unsaturated Fats 0.8g

Cholesterol 0mg

Sodium 25mg

Total Carbohydrates 8.9g

Dietary Fiber 5.3g

Sugar 2.5g

Protein 2.5g

BEEF W/ MUSHROOM & PEARL ONIONS

Beef with Mushrooms and Pearl Onions

 

Elegant, easy, and diabetic friendly--that perfectly describes this flavorful entrée.

 

SERVINGS: 4 servings (1/2 of a steak and 2/3 cup sauce per serving)

CARB GRAMS PER SERVING: 9

 

2	8-ounce beef top loin steaks, cut 3/4 to 1 inch thick
1/2	teaspoon cracked black pepper
1/4	teaspoon salt
1	teaspoon olive oil
8	ounces fresh mushrooms, quartered
1	cup frozen small whole onions
4	cloves garlic, minced
1	cup lower-sodium beef broth
2	tablespoons whole wheat flour
1	tablespoon snipped fresh parsley
	Steamed green beans and/or crusty whole grain bread (optional)

1. Trim fat from steaks. Sprinkle steaks with the pepper and salt. Preheat a large skillet over medium-high heat. Add oil; swirl to lightly coat skillet. Reduce heat to medium. Add steaks; cook for 8 to 10 minutes or until medium-rare (145 degrees F), turning once. Transfer steaks to a tray or plate; cover with foil and let stand while preparing sauce.
2. For sauce: In the same skillet, cook mushrooms and onions over medium-high heat about 5 minutes or until tender, stirring frequently. Add garlic. Cook for 1 minute more.. Whisk together broth and flour; add to skillet. Cook and stir until sauce is thickened and bubbly; cook and stir for 1 minute more.
3. Return steaks to skillet; heat through, turning to coat steaks evenly with sauce. Transfer steaks and sauce to serving plates. Sprinkle with parsley. If desired, serve with green beans and/or whole grain bread. Makes 4 servings (1/2 of a steak and 2/3 cup sauce per serving) 

Nutrition Facts Per Serving:

• Servings: 4 servings (1/2 of a steak and 2/3 cup sauce per serving)
• Calories335
• Total Fat (g)17
• Saturated Fat (g)6
• Monounsaturated Fat (g)8
• Polyunsaturated Fat (g)1
• Cholesterol (mg)61
• Sodium (mg)315
• Carbohydrate (g)9
• Total Sugar (g)2
• Fiber (g)2
• Protein (g)26
• Vitamin C (DV%)6
• Calcium (DV%)4
• Iron (DV%)13

Diabetic Exchanges

• Vegetables (d.e.)1.5
• Medium-fat Meat (d.e.)3
• Fat (d.e.)1