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Sweet Potatoes with a hint of Orange – 18g Carbs

Prep Time: 15 Minutes
Servings: 4

2 lb sweet potatoes, cooked
2 Tbsps margarine, melted
1/2 tsp ground cinnamon
16 apricot halves, dried
Orange slices, fresh

Arrange the sweet potatoes in a shallow baking dish. Combine the
margarine and cinnamon. Pour over the potatoes. Arrange the apricot
halves on top. Cover the dish and bake in a 425 degrees F oven for
about 15 minutes.

Add the orange slices and serve.

Nutrition Information:
185 Calories, 3g Protein, 7g Fat, 18g Carbs

Exchanges: 1 Bread/Starch, 1 Fruit, 1 Fat

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Bison Chili

1 pound Ground Bison
1 medium onion, chopped
1 15oz. can pinto beans, rinsed/ drained
2 16oz. cans peeled tomatoes
1/2 cup water
2 teaspoons chili powder
1/2 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground pepper
1/4 cup fresh cilantro, chopped

In a non-stick skillet, saute the Ground Bison and onion until the
meat is browned and the onion is tender. Add the pinto beans,
tomatoes, water and seasonings. Cover and simmer for 1 hour, adding
more water if chili becomes too thick. Add chopped cilantro and
simmer an additional 10 minutes. Spoon into bowls and garnish with
grated cheese or diced jalapeno peppers. Serves 4.

Per serving of meat: 156 calories; 9.1 g fat; 30 mg cholesterol; 60
mg sodium. Per serving of chili: 360 calories; 12.5 g fat (31%
calories from fat); 69 mg cholesterol; 30.9 g carbohydrate; 720 mg
sodium. Courtesy of Bison Central.

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Stir-fried Kale with Slivered Carrots

So often used as a garnish, kale now gets the full treatment it
deserves as a nutritious, delicious vegetable.

Ingredients:
3/4 lb. fresh kale
Boiling water
2 tsp. canola oil
2 carrots, peeled and cut julienne (see note)
1-2 garlic cloves, minced
1 tsp. ground coriander
Salt and freshly ground black pepper, to taste
Pinch cayenne pepper, if desired

Instructions:
Rinse kale and remove stems, including large stem running through
center of each leaf. Place a few leaves on top of each other and cut
into thin strips. Repeat until all kale is cut. Add kale to pot of
boiling water and boil uncovered 10 minutes. Drain and set aside.

In large skillet, heat oil over medium heat. Add carrots and sauté 2
minutes. Add garlic and sauté 1 more minute. Add coriander, salt and
pepper, to taste, and cayenne, if using. Cook 15 seconds. Add kale
and cook 1-2 minutes.

Note: Julienne means to cut into very thin, matchstick strips.

Makes 4 servings.
Nutritional Information:
Per serving: 81 Calories, 3 g Total Fat (<1 g Saturated Fat), 13 g
Carbohydrates, 3 g Protein, 3 g Dietary Fiber, 57 mg Sodium.

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Sesame Kale
6 servings/ serving size ½ cup

1 ½ lb kale
2 tsp. sesame oil
2 garlic cloves, minced
¼ cup low-fat, low-sodium chicken broth
1 Tbsp. lite soy sauce
2 tsp toasted sesame sedds
fresh ground pepper to taste

1.Wash the kale, but let the water cling to it. Cut off and discard
the tough stems. Slice the leaves once down the middle, then cut
them crosswise into 1 inch wide strips.
2.In a wok, heat the oil. Add the garlic. Saute for 10 seconds. Add
the kale and the broth. Cover and steam for 3 minutes until the
kale wilts. Add the soy sauce.
3.Top the kale with sesame seeds and fresh ground pepper. Serve.

Nutritional Information (per ½ cup serving): 52 calories,
3 g total fat, 0 g saturated fat, 23 calories from fat,
0 mg cholesterol, 127 mg sodium, 6 g total carbohydrate,
2 g dietary fiber, 3 g sugars, 2 g protein

Diabetic exchanges: 1 vegetable, ½ fat

Source: Diabetic Meals in 30 minutes or less

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Creamed Greens

Ingredients
6 cups watercress, dandelion, nettle
or lamb’s quarters leaves
1 tablespoon butter or canola oil
1 tablespoon all-purpose flour
1/2 teaspoon salt
1/4 teaspoon white pepper
1/4 teaspoon ground nutmeg
1 cup 1 percent milk

Rinse Greens and shake off excess water.

In steamer or saucepan, with only the rinse water clinging to
greens, steam or cook greens for five minutes or until partly
wilted; drain. Chop the drained greens.

In saucepan, melt butter over medium-low heat. Stir in flour, salt,
pepper and nutmeg until smooth. Slowly add milk, stirring
constantly, for 2 minutes or until sauce is thick and smooth. Stir
greens into sauce; cook until heated through.
Yield: 4 servings

Per serving: 80 calories, 3 g total fat, 2 g saturated fat,
10 mg cholesterol, 3 g protein, 8 g carbohydrate, 295 mg sodium,
314 mg potassium

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Mushrooms Italiano

Number of Servings: 6
Serving Size: 1/6 of recipe

Ingredients
1 lb fresh mushrooms,cleaned
2 Tbsp low-calorie margarine
1 ea medium onion, chopped
1/4 cup green bell pepper, chopped
1 ea garlic clove, minced
1 1/2 oz Canadian bacon, finely chopped
1/3 cup low-fat, low-sodium chicken broth
12 ea wheat crackers, finely crushed
1/2 tsp seasoned salt
1 pinch black pepper
1/4 tsp oregano
3 Tbsp Parmesan cheese, grated

Preparation Instructions
1 Remove the mushroom stems, set the caps aside, and chop the
stems. Melt the margarine in a skillet and saute the stems,
onion, green pepper, garlic and bacon until tender, not brown.
Remove from heat.
2 Preheat the oven to 325 degrees. Mix the remaining ingredients
in a separate bowl and add to the sauteed vegetables. Pack the
mixture lightly into the mushrooms caps.
3 Place the mushrooms in a baking pan with a small amount of water
in the bottom (too much water will make the mushrooms soggy.)
Bake for 20 minutes.

Exchanges Per Serving: 1 Vegetable

Nutrition Information
Amount per serving
Calories 109
Calories From Fat 63
Total Fat 7 g
Saturated Fat 0 g
Cholestrol 0 mg
Sodium 0 mg
Total Carbohydrate 7 g
Dietary Fiber 0 g
Sugars 0 g
Protein 5 g

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Seafood and Lemon Risotto

Creamy lemon-flavored rice joins scallops and shrimp in this
hearty entrée, made colorful by snow peas and red bell pepper.
This recipe uses a streamlined preparation method that lets you
stir less than in most other risotto recipes.

Vegetable oil spray
1 medium leek, sliced
2 cloves garlic, minced, or 1 teaspoon bottled minced garlic
1 cup Arborio rice (about 8 ounces)
1 1/2 cups low-sodium chicken broth
1/2 cup low-sodium chicken broth
1 cup dry white wine or nonalcoholic white wine
8 oz bay scallops, rinsed
8 oz medium shrimp in shells, rinsed, peeled, and deveined
3 oz fresh snow pea pods, trimmed and halved crosswise
1/2 medium red bell pepper, chopped
3 Tbsp grated or shredded Parmesan cheese
2 Tbsp chopped fresh basil or 2 teaspoons dried, crumbled
1 1/2 to 2 Tbsp finely shredded lemon rind
Grated or shredded Parmesan cheese (optional)

Spray a medium saucepan with vegetable oil spray. Cook leek and
garlic over medium-low heat for about 5 minutes, or until leek
is tender. Add rice. Stir well. Cook for 5 minutes, stirring often.
Add 1-1/2 cups of broth. Bring to a boil over high heat, stirring
occasionally. Reduce heat and simmer, uncovered, for 5 minutes,
stirring occasionally.

Add remaining chicken broth and wine. Increase heat to medium and
cook for 5 to 8 minutes, stirring constantly (a small amount of
liquid should remain). Add scallops, shrimp, pea pods, and bell
pepper. Cook, stirring constantly, until liquid is almost absorbed,
about 5 minutes (rice should be just tender and slightly creamy).
Stir in 3 tablespoons Parmesan, basil, and lemon peel. Heat through.
Serve immediately. Serve with additional Parmesan, if desired.

Serves 4

Cook′s Tip

For proper consistency, carefully regulate the cooking temperature
so the risotto boils lightly, not vigorously. If the liquid is
absorbed before the rice reaches the just-tender stage, add more
broth, wine, or water, a little at a time. Arborio rice is usually
used in risottos, but you can substitute a medium-grain rice if
you prefer. It won’t be quite as creamy, however.

Nutrient Analysis
Calories: 294
Total fat: 3g
Saturated: 1g
Polyunsaturated: 1g
Sodium: 243mg

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