Friday, December 28, 2007

Cranberry-whole wheat scones

This is my first attempt at baking scones. I was surprised at how quick and easy it was to prepare. I do not have a pastry blender to blend the butter and so I used my cheese grater. Works just as well!

Prep: 20 min.
Bake: 13 min.

Makes 12 serving

1 cup white whole wheat flour or whole wheat flour

½ cup all-purpose flour

½ cup amaranth flour or whole wheat flour

3 Tbsp. sugar or sugar substitute* equal to 3 Tbsp. sugar

1½ tsp. baking power

1 tsp. ground ginger or ground cinnamon

¼ tsp. baking soda

¼ tsp. salt

1/3 cup butter

½ cup refrigerated or frozen egg product, thawed, or 2 egss, lightly beaten

1/3 cup buttermilk

¾ cup dried cranberries or dried currants

3 Tbsp. rolled oats

1. Preheat oven to 400F. In large bowl, combine whole wheat flour, all purpose flour, amaranth flour, sugar, baking powder, gindger, baking soda and salt. Using pastry blender, cut in butter until mixture resembles coarse crumbs. Make a well in center; set aside.

2. In small bowl, combine egg products and buttermilk, sitri in dried cranberries. Add egg mixture all at once to flour mixture, stir just until moistened (some of the dough may look dry).

3. Turn out onto floured surface. Knead by folding and gently pressing dough for 10 to 12 strokes or until nearly smooth. Pat or lightly roll dough into 8-inch circle. Lightly brush with additional buttermilk; sprinkle with oats, pressing gently into dough. Cut dough circle into 12 wedges.

4. Place wedges 1 inch apart on ungreased baking sheet. Bake for 13 to 15 minutes or until edges are lightly browned. Serve warm.

Exchanges: 1 starch, 1 fat,
Carb choices: 1.5

Recipe Source: Better Homes and Gardens Diabetic Living

Thursday, December 27, 2007

Baked Salmon and Shrimp with Ginger and Lime

This was the small lunch I had on Christmas Day. I didn't fancy any turkey so soon after Thanksgiving so a little sea food was what I hankered for. It was satisfying and good for my blood sugar.

Baked Salmon

Makes 4 servings

1 lb. fresh salmon, cut into 4 pieces

nonfat cooking spray

seasoning salt

1/4 cup fat-free mayonnaise


1. Spray baking dish with cooking spray. Spray salmon with cooking spray and arrange in baking dish.

2. Sprinkle with seasoning salt, spread with mayonnaise, and top with parsley

3. Bake, uncovered, at 350 degrees for 30-45 minutes.

~ * ~ * ~ * ~

Shrimp with Ginger and Lime

Makes 4 servings

3 Tbsp. lime juice

4 Tbsp. olive oil, divided

1 Tbsp. minced ginger root

1 Tbsp. brown sugar

1tsp. grated lime zest

1 tsp. sesame seed oil

1 large garlic clove, minced

1 lb. cooked shrimp, peeled and deveined

cooked rice *

2 Tbsp. cilantro, chopped

1. In a large mixing bowl, stir together lime juice, 3 Tbsp. olive oil, ginger root, brown sugar, lime zest, sesame seed oil, and garlic clove.

2. Stir in shrimp and mix well so that they're covered with the marinade. Allow shrimp to marinate for 15 minutes.

3. Pour 1 Tbsp. olive oil into large skillet or wok. Spoon in shrimp mixture and stir-fry until heated through.

4. Serve over prepared rice. Sprinkle with chopped cilantro.

As you can see from the picture I skipped the rice. :-) Instead I ate the shrimp with my baked salmon and some vegetables.

Recipe Source: Fix It and Enjoy It Diabetic Cookbook

Wednesday, December 19, 2007

Brown rice risotto with lamb

Makes 8 servings

1 2-to 2 1/2 boneless lamb shoulder roast or boneless beef chuck roast

Nonstick cooking spray

2 1/2 cups hot-style vegetable juice ( I used Spicy V8 vegetable juice)

1 cup regular brown rice

1 tsp. curry powder

1/4 tsp. salt

2 medium carrots, chopped

1 medium green sweet pepper, chopped

1. Trim fat from meat. If necessary, cut meat to fit into 3 1/2-or 4-quart slow cooker. Coat large nonstick skillet with cooking spray; heat over medium heat. Add meat; cook until brown on all sides. Drain off fat.

2. In slow cooker, combine vegetable juice, brown rice, curry powder and salt. Add carrots. Place meat on top of carrots.

3. If using lamb, cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. If using beef, cover and cook on low-heat setting for 10 to 12 hours or on high heat setting for 5 to 6 hours.

4. Add sweet pepper to slow cooker. Cover and let stand for 10 to 15 minutes or until tender.

Exchanges: 1 Starch, 1 Vegetable, 3 Very Lean Meat, 1 fat.
Carb choices: 1.5

Recipe Source: Better Homes and Garden Diabetic Living

Sunday, December 16, 2007

Barley Beef Soup

This barley beef soup is delicious, filling and easy to make.

Makes 3 servings

3 cups water

1 14 oz. can of reduced sodium chicken broth

1/2 cup barley, rinsed and drained

1/4 tsp ground black pepper

1 cup thinly sliced cooked beef (I used roast beef slices)

1 cup baby spinach

1 10 3/4 oz can reduced fat and reduced sodium condensed mushroom soup

1. In large saucepan, combine the water and broth. Bring to boilinng. Stir in barley, and pepper. Return to boiling: reduce heat. Cover and simmer for 40-45 minutes or just until barley is tender. If the soup is too thick, add a little more water, and bring to boiling again.

2. Stir in beef, spinach, and cream of mushroom soup. Heat through.

Tangy broiled chicken

Half a piece of lean chicken breast makes a decent and filling meal. It is light and high in quality protein. In this recipe the chicken can be replaced with a piece of salmon, and the tangy flavor is especially appealing.

Makes one serving.

1/2 a chicken breast, rubbed with herbal seasoning rub - fish or poultry rub works

3 pieces of napa cabbage cut in 1 inch strips

1/2 of a fresh lime or lemon

1 tomato

1/4 cup low sodium chicken stock

Lay the cut cabbage, 2 pieces side by side and on top of each other in baking tray. Cut tomato in quarters and squeezed over the cabbage. Leave some for squeezing over chicken. Squeeze some lime over cabbage. Place chicken over cabbage. Squeeze the remainder of the tomato and lime over the chicken. Pour chicken stock in the tray, not over the chicken.

Broil chicken in a 350 F oven, turning once, till the chicken looks brown and done.

Saturday, December 15, 2007

Brown Rice Shrimp Salad

Salads are fast and easy to prepare. There is always room for improvisation. In this salad the shrimp can be replaced with broiled chicken slices, or roast beef.

This is a light meal and because it is light, I allowed myself a small slice of banana bread after the meal.

Two Servings:

1 cup cooked and cold brown rice

1 cup coleslaw mix

1/2 cup shrimp sauteed in olive oil

1 can artichoke hearts

Three tablespoons fat free Italian dressing ( or more if you like a stronger flavor)

Mix ingredients in a bowl and serve cold.