CRISP CUCUMBER SALSA RECIPE

Crisp Cucumber Salsa Recipe

Here’s a fantastic way to use cucumbers. You’ll love the creamy and crunchy texture and super-fresh flavors.

10 Servings
Prep/Total Time: 20 min.

Ingredients

2 cups finely chopped seeded peeled cucumber
1/2 cup finely chopped seeded tomato
1/4 cup chopped red onion
2 tablespoons minced fresh parsley
1 jalapeno pepper, seeded and chopped
4-1/2 teaspoons minced fresh cilantro
1 garlic clove, minced
1/4 cup reduced-fat sour cream
1-1/2 teaspoons lemon juice
1-1/2 teaspoons lime juice
1/4 teaspoon ground cumin
1/4 teaspoon seasoned salt
Baked tortilla chip scoops

Directions

In a small bowl, combine the first seven ingredients. In another bowl, combine the sour cream, lemon juice, lime juice, cumin and seasoned salt. Pour over cucumber mixture and toss gently to coat. Serve immediately with chips. Yield: 2-1/2 cups.

Editor's Note: We recommend wearing disposable gloves when cutting hot peppers. Avoid touching your face.

Nutrition Facts: 1/4 cup (calculated without chips) equals
16 calories,
1 g fat (trace saturated fat),
2 mg cholesterol,
44 mg sodium,
2 g carbohydrate,
trace fiber,
1 g protein.

Diabetic Exchange:
Free food.

CROCK POT VEGETABLE SOUP

Ingredients:

• 4 cups water
• 5 1/4 cups vegetable broth
• 1 small head Savoy cabbage, cored and coarsely chopped
• 1/2 pound carrots (about 3 large carrots), peeled and coarsely chopped
• 1/2 pound white and cremini mushrooms, coarsely chopped
• 1/2 pound zucchini (about 1 medium), coarsely chopped
• 1/2 pound red onion (about 1 medium), peeled and coarsely chopped
• 1/4 pound green beans, cut into thirds
• 4 garlic cloves, pressed through a garlic press
• 1/2 teaspoon dried thyme, crushed
• 1/4 teaspoon herbes de Provence, crushed
• 1/4 teaspoon fines herbes, crushed
• 1/4 teaspoon pepper
• 1/4 teaspoon salt
• Shredded carrot for garnish)

Directions:
Combine all ingredients except for the shredded carrots in a crockpot. Set crockpot to low heat, and cook for 4 hours.Transfer one-third of the vegetables to a food processor, and puree with 1/2 cup of the broth from stew; set aside. Transfer half of the remaining vegetables to food processor, and pulse until coarsely chopped. Return pured and chopped vegetables to crockpot; stir to combine. Divide among serving bowls, and garnish with shredded carrot.ALTERNATE METHOD: If you dont have a crockpot, combine all ingredients in a Dutch oven, and bring to a boil over medium-high heat. Reduce heat to low, and simmer for 40 minutes. Continue with step 2. 

Nutritional Information
Per Serving:

Net Carbs: 8.0 grams

Fiber: 3.0 grams

Protein: 3.0 grams

Fat: 0.5 grams

Calories: 53

Recipe Information:

Makes: 10 servings

Prep Time: 0:20:00

Marinate Time: 0:00:00

Cook Time: 4:00:00

Cool Time: 0:00:00

MACHO CHILI

Macho Chili



Ingredients:

5 pounds boneless beef chuck stew meat, cut in 2-inch cubes 2 teaspoons kosher salt ½ teaspoon freshly ground black pepper 3 tablespoons virgin olive oil or canola oil, divided 1 medium yellow onion, chopped 3 tablespoons ancho chile pepper powder or Mexican-style chili powder 1 (14½-oz.) can diced tomatoes with green chiles ¾ cup dry red wine or chicken broth 4 large roasted garlic cloves, minced

Directions:
1.    Heat oven to 325°F.
2.    Toss beef with salt and pepper. Heat 1½ teaspoons oil in a Dutch oven over high heat. Add one-third of the beef and brown on all sides, about 5 minutes. Transfer to a bowl and repeat two more times, each time using one-third the beef and 1½ teaspoons oil.
3.    Add the remaining 1½ teaspoons oil to Dutch oven and cook onion until lightly browned. Stir in chile powder, tomatoes, wine and garlic; bring to a simmer.
4.    Return beef and accumulated juices to Dutch oven. Cover and bake 2½ hours, stirring once halfway through cooking time, until beef is very tender.

Nutritional Information
Per Serving:

Net Carbs: 4.0 grams

Fiber: 1.0 grams

Protein: 44.0 grams

Fat: 12.0 grams

Calories: 330

Recipe Information:

Makes: 10 servings

Prep Time: 0:10:00

Marinate Time: 0:00:00

Cook Time: 2:45:00

PANCAKE MIX

* 8oz pkg cream cheese
* 3 eggs
* 3 tsp Splenda or equivalent liquid Splenda
* 1/4 cup Atkins Bake Mix *recipe below
* 1/2 tsp baking powder
* 1/2 tsp vanilla
* 1/4 cup Heavy Cream or buttermilk

Beat cream cheese with mixer until blended smooth. Add the remaining ingredients, and let sit for 5 minutes. Preheat non-stick pan to med/high heat. Spray pan with non stick spray and use 1/4 cup measure per pancake. Yield 10 pancakes.

For Pancake Syrup, I recommend Maple Grove Farms Sugar Free syrup ( http://bit.ly/c8u4TZ )

Nutrition Info:
Total Calories 107, Fat: 10g, Carbs: 1.7g, Protein: 4g

MOLE SAUCE

Mole Sauce
 
This traditional Mexican sauce is spicy and goes well with  Cocoa-Crusted Pork Tenderloin.
INGREDIENTS
3 onion, white, quartered
4 plum tomatoes, quartered
3 cloves garlic, peeled
2 bananna peppers
3 ancho chilies, dried
1 t chili powder
1 t cocoa powder, unsweetened
16 oz chicken stock, reduced sodium
1 lime, juiced and zested


DIRECTIONS
Raise oven rack to highest position and preheat oven to broil. Toss all vegetables except for the ancho chilies into a cast iron skillet or sheet pan. Place under broiler and cook until all vegetables are bubbly and some blackening begins on the tomatoes. Vegetables should be stirred once while in oven. Once vegetables are roasted allow to cool for 5 minutes. While vegetables are cooking, place chilies in a mixing bowl. Cover with boiling water and allow to steep for 10 mintues. Once vegetables have cooled place vegetables in a food processor or blender along with chilies which have been de-stemed. Blend until smooth. Transfer mixture to a saucepan. Add spices and stock. Cook an additional 25 mintues. Finish with a squeeze of lime to taste.

Number of Servings: 10

Nutritional Info

Amount Per Serving:

Calories: 42.3

Total Fat:	0.7g
Total Carbs:	8.6g
Dietary Fiber:	2.7mg
Protein:	2.1g