Here are a few more...
VEGETABLE STIR-FRY
2 tsp. sesame oil
1 tsp. fresh ginger, minced
1 Tbs. garlic, minced
2 med. carrots, cut into matchsticks
1/4 lb. white mushrooms, quartered
2 tsp. hot bean paste
2 tsp. water
1 med. red bell pepper, thinly sliced
1 med. yellow bell pepper, thinly sliced
1 med. green bell pepper, thinly sliced
3/4 c. zucchini, sliced
2 green onions, chopped
In a large pan or wok, heat oil over medium-high heat. Add
the ginger & garlic; stir for 30 seconds. Add the carrots & mushrooms; stir for 2 mins. Combine the bean paste & water until it is smooth & add it to the pan. Add the remaining ingredients, stirring continuously for
about 2-3 mins., or until all the vegetables are tender. Makes 4 servings. One Serving is about 1 cup.
Diabetic Exchanges: 2 Vegetable, 1/2 Fat
TERIYAKI GLAZED TUNA
4 (4 oz.) portions tuna steak, 1" thick
Marinade
1/4 c. lite soy sauce
2 Tbs. dry sherry
2 tsp. sesame oil
2 Tbs. orange juice
1 tsp. minced ginger
2 cloves garlic, minced
1/4 tsp. crushed red pepper flakes (optional)
1 Tbs. brown sugar
In a medium bowl or in a zip-lock plastic bag, combine all marinade ingredients. Add the tuna steaks and turn to coat with marinade. Cover and put in the refrigerator. Marinate the tuna for 2 hours. Remove the tuna from the marinade; discard marinade. Preheat an oven broiler or grill. Place the tuna steaks on a broiler pan or prepare a grill rack by spraying it with nonstick spray. Broil or grill the tuna 4-6" from the heat source, turning once for a total cooking time of 7-8 mins. (Cook a bit longer if you want well-done tuna). Yield: 4 servings. One serving is about 4 ounces.
Diabetic Exchanges: 4 Very Lean Meat, 1/2 Fat
This is really good...
ALMOND-STUFFED PEARS
2 small ripe pears
2 Tbs. slivered almonds
2 tsp. almond extract
Garnish: Mint leaves (optional)
Slice pears in half & remove core. Cut a thin slice
from the rounded side of the pear so that it will sit flat. Toast slivered almonds in a toaster oven until slightly golden, about 30 seconds. Place pear halves on 2 small dessert plates & sprinkle almond extract in the cored center of each half. Spoon slivered almonds in the cored center & place sprig of mint on the side. Yield: 2 servings.
Diabetic Exchanges: 1-1/2 Fruit, 1 Fat
And this is my B/F's brothers'favorite...
GINGER-MINTED CHICKEN
1/2 c. coarsely chopped fresh mint
1" piece fresh ginger, peeled & chopped
3 med. cloves garlic, crushed
1 c. fat-free plain yogurt
2 tsp. ground coriander
2 (5 oz.) boneless skinless chicken breast halves
1 med. tomato, sliced
Mix mint, ginger, & garlic together in a small bowl. Add yogurt & coriander. Place chicken in a bowl & pour the mixture on top. Marinate for 15 minutes, turning once during this time. Preheat broiler. Line a baking sheet with foil & place the chicken & marinade on it. Broil the chicken about 5" from the heat source for 5 mins. per side. Serve with sliced tomatoes along the side. Yield: 2 servings.
Diabetic Exchanges: 4 Very Lean Meat, 1 Vegetable, 1 Fat-Free Milk
|