Low Carb / Diabetic

[Semigourmet]

Skillet Pesto Tortellini


Servings 4



Ingredients

1 ¼ cups water
1 ¼ cups fat free (skim) milk
1 envelope (1.2 oz.) creamy pesto sauce mix (I use pesto sauce)
1 pound frozen vegetable medley (I use canned carrots, and green beans or what ever veggie I want)
12 ounces frozen tortellini
1 dash ground red pepper
1/3 cup shredded mozzarella cheese



Directions

1. Blend water, milk and sauce mix in large deep skillet. Bring to a boil over high heat. Stir in vegetables tortellini and pepper; return to a boil.

2. Cook vegetables and tortellini, uncovered, over medium high heat 8 to 10 minutes or until tortellini is tender and sauce has thickened, stirring occasionally.

3. Sprinkle with cheese just before serving.



Calories 330 Fat 8g Sodium 1348mg Carbs. 50g Fiber 5g Sugars g


Note I make this with fresh cheese filled tortellini, purchased refrigerated pesto and a can of peas and carrots; cook the tortellini according to package directions and then add to already hot skillet with veggies; add pesto to taste and sprinkle with cheese. It does add more calories though.

[Semigourmet]

Salsa Salad Bowl


Servings 4 (1 ½ cups each)



Ingredients

1 can low sodium black beans, rinsed and drained
1 pint cherry tomatoes, preferable sweet grape, quartered
4 ounces Mozzarella cheese, cut into ¼ inch cubes
½ of a medium poblano chile or green bell pepper, chopped
½ cup chopped red onion
1/3 cup chopped cilantro leaves
¼ cup lime juice (juice of 2 medium limes)
1 tablespoon extra virgin olive oil
¼ teaspoon salt
1/8 teaspoon cayenne pepper



Directions

1. In medium mixing bowl, combine beans, tomatoes, cheese, green pepper, onion and cilantro.

2. In small container, combine lime juice, olive oil, salt, and cayenne. Cover each and refrigerate until needed.

3. To transport, place equal amounts of salad in 4 quart plastic resealable bags or lidded container. Stir dressing and put about 1 ½ tablespoons of dressing in each of 4 small plastic resealable bags. Place smaller bags inside the larger bags with salad.

4. To serve, pour dressing into quart size bag with salad. Seal bag and toss to coat salad with dressing



Calories 282 Fat 10g Sodium 140mg Carbs. 37g Fiber 11g Sugars g

Notes

[Semigourmet]

Spicy Orzo and Black Bean Salad


Servings 4




Ingredients

2 tablespoons olive oil
2 tablespoons jalapeno chile peppers. Minced
1 teaspoon chili powder
6 cups water
¾ cup orzo uncooked
1 cup frozen mixed vegetables, carrots, peas, green beans
1 can black beans, rinsed and drained
1 medium red onion, finely chopped
¼ cup fresh cilantro, chopped
¼ cup lime juice
¼ cup lemon juice
4 cups fresh spinach leaves, washed and torn
2 tablespoons blue cheese, crumbled


Directions

1. Combine oil, 1 tablespoon jalapeno and chili powder in medium bowl; set aside.

2. Bring water and remaining 1 tablespoon jalapeno to a boil in large saucepan. Add orzo. Cook 10 minutes or until tender; drain. Rinse in cold water; drain.

3. Place frozen vegetables in small microwavable dish. Cover and microwave on high 3 minutes or until hot. Cover and let stand 5 minutes.

4. Add orzo, vegetables, black beans, onion, cilantro, lime juice, and lemon juice to olive oil mixture in bowl. Divide spinach evenly among serving plates. Top with orzo and bean mixture. Sprinkle with Blue cheese. Garnish with fresh cilantro, if desired.



Calories 395 Fat 9g Sodium 93g Carbohydrates 63g Fiber 10g
Sugars g Cholesterol 3mg Calcium mg Protein 17g Iron mg

Notes

[Semigourmet]

White Bean and Tomato Salad
(VERY Good! For Best results let marinate overnight stirring every once in a while)


Servings 4 (1/2 cup)




Ingredients

1 tablespoon olive oil or vegetable oil
1 teaspoon red wine vinegar
1/8 teaspoon salt
¼ teaspoon coarse ground black pepper
1 medium tomato, chopped
¼ cup sliced green onions
1 (15.5 oz.) can great northern beans, rinsed and drained




Directions

1. In medium bowl, combine oil, vinegar, salt and pepper; blend well. Add tomato, onions, and beans; stir gently until well mixed.




Calories 120 Fat 4g Sodium 230mg Fiber 5g Carbs. 16g Sugars 1g

Notes