Saturday, October 11, 2008

Awesome Slow Cooker Pot Roast

Awesome Slow Cooker Pot Roast

SUBMITTED BY: Brenda Arnold

"This is a very easy recipe for a delicious pot roast. It makes its own gravy. It's designed especially for the working person who does not have time to cook all day, but it tastes like you did. You'll want the cut to be between 5 and 6 pounds."


PREP TIME 10 Min
COOK TIME 8 Hrs
READY IN 8 Hrs 10 Min


Servings 12
INGREDIENTS (Nutrition)

* 2 (10.75 ounce) cans condensed cream of mushroom soup
* 1 (1 ounce) package dry onion soup mix
* 1 1/4 cups water
* 5 1/2 pounds pot roast


DIRECTIONS

1. In a slow cooker, mix cream of mushroom soup, dry onion soup mix and water. Place pot roast in slow cooker and coat with soup mixture.
2. Cook on High setting for 3 to 4 hours, or on Low setting for 8 to 9 hours.

Nutritional Information

Servings Per Recipe: 12

Amount Per Serving

Calories: 435

* Total Fat: 24.5g
* Cholesterol: 127mg
* Sodium: 663mg
* Total Carbs: 5.2g
* Dietary Fiber: 0.3g
* Protein: 45.6g


Find this recipe at:
http://inet-recipes.blogspot.com/

ROAST TURKEY

ROAST TURKEY
Roast turkey is a marvelous meal anytime of the year, and is a special favorite during the Holidays. If you're looking for a straight-forward method of preparation but also something out of the ordinary, this recipe, with its old-fashioned appeal and many options, may be just what you're after.

Roast Turkey:

1 16 to 18 pound turkey
1 tablespoon dried rosemary, crumbled
2 teaspoons ground sage
2 teaspoons dried thyme, crumbled
1 1/2 teaspoons salt
1 1/2 teaspoons pepper
kosher salt
salt pork (optional)
bacon (optional)
1 stick butter, melted
garlic powder
paprika
1 can broth, for basting

Choose a plump turkey. Clean and dry thoroughly inside and out. Remove giblets and turkey neck from inside of turkey and rub liberally with kosher salt. Brine turkey, if desired. Combine rosemary, sage, thyme, salt and pepper in small bowl. Rub some in each cavity.

Pack body cavity loosely with the stuffing (see below) you will be using, or prepare stuffing separately (do not stuff turkey until the last minute before cooking). If turkey is being stuffed, truss or sew closed, or fasten with small lacing skewers and cotton string. Tuck in wings and fold tail in over the stuffing.

The skin over the breast of the turkey can be loosened and thin strips of lean salt pork may be placed just under the skin to keep the breast meat moist. The wings and thighs can also be wrapped with bacon strips, if desired. Brush the top of the turkey generously with melted butter, and sprinkle with garlic powder, salt and pepper, and paprika.

Roast turkey, uncovered, at 375°F, basting frequently with melted butter and turkey or chicken broth, or pan juices. After 1 hour, baste and sprinkle with seasonings again, then make a tent with aluminum foil and cover breast loosely. Reduce heat to 325°F and continue roasting for another hour, basting occasionally.

Uncover breast and continue roasting until an instant-read thermometer inserted in the thickest portion of the thigh registers 165°F (be careful not to allow the thermometer to hit a bone or the reading will be false). This will take about 90 to 110 minutes longer, depending upon the size of the turkey and the oven being used. (Convection oven cooking time should be reduced by 25% - see your oven manual).

While the turkey is roasting, prepare giblet gravy (see below).

When turkey is golden brown and done, allow it to sit for 20 minutes to rest before carving. Transfer turkey to a serving platter. Reserve the pan drippings for gravy. Don't wait for the little plastic "pop-up" devices to pop, or it's likely that the bird will be overdone and dry.

If you don't own an instant read thermometer, test to see if turkey is cooked by inserting the tines of a large fork into the upper thigh. If juice is not pink, then turkey is done.

Carve turkey by removing drumstick, wings and thick by running a sharp carving knife through joints. Remove breast and slice diagonally across the grain. Serve with stuffing, gravy, and your favorite sides.

Giblet Gravy:

giblets
2-3 celery stalks
2-3 bay leaves
1 onion
3-4 garlic cloves
salt
pepper
Wondra or all purpose flour
turkey/chicken bouillon or soup base
1 cup mushrooms, sliced
5-7 sage leaves, minced
pan drippings

Simmer giblets (save liver for something other than gravy) with a few stalks of celery and several bay leaves, an onion and 3-4 cloves garlic in a medium saucepan. Season with salt and pepper, to taste and simmer, reducing volume until broth is flavorful. Thicken with Wondra or all purpose flour to desired thickness. Add Turkey or chicken bouillon or soup base, if desired, and 1 cup thinly sliced mushrooms. Stir in 5-7 leaves fresh sage, minced or 1/2 teaspoon rubbed sage. When turkey is done, add some of the pan drippings to this gravy, pouring off excess fat first.

If stuffing is to be baked outside of the turkey, place this in the oven during the last 45 minutes of roasting, alongside the turkey.

Stuffing:

1 lb. chicken gizzards, finely chopped
1 lb. pork sausage, crumbled
1 tablespoon olive oil
1 tablespoon butter
2-3 garlic cloves, minced
1 shallot
2 stalks celery, minced
1 cup mushrooms, sliced
1/2 teaspoon sage, chopped
1/2 teaspoon paprika
pinch of celery seed
2 1/2 cups Swanson Chicken Broth
1 stick butter
Pepperidge Farm Herb Cubed Stuffing cubes
1-2 eggs
3-4 tablespoons parsley, chopped

For a flavorful stuffing, saute finely chopped chicken gizzards and crumbled pork sausage in 1 tablespoon each olive oil and butter with 2-3 cloves minced garlic, 1 shallot, 2 stalks minced celery, 1 cup sliced fresh mushrooms, 1/2 teaspoon chopped fresh sage, 1/2 teaspoon paprika, and a pinch of celery seed. Add 2 1/2 cups Swanson Chicken broth and 1 stick butter. When butter melts, stir in 1 14 oz. package of Pepperidge Farm Herb Cubed Stuffing cubes. Mix well; remove from heat and quickly stir in 1-2 eggs, and 3-4 tablespoons chopped fresh parsley.

Pack stuffing into a buttered baking dish, cover with aluminum foil, removing foil to allow stuffing to brown during the last 20 minutes (the stuffing can be browned after the turkey is removed by increasing oven temperature to 425°F.)



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http://inet-recipes.blogspot.com/

TURKEY BRINE

TURKEY BRINE
Printed from COOKS.COM

4 quarts water (24 cups)
3 1/2 cups kosher or sea salt
4 cups sugar
2 tablespoons cracked peppercorns
7-8 cloves garlic
5 bay leaves, crumbled coarsely

Wash and dry a cooler which is large enough to hold the turkey you will be placing in the brine. (Or use a food grade plastic bag made for the purpose, available at your supermarket; this method will require only half the amount of brine.)

Prepare brine by combining ingredients in a stainless steel or enamel pan (do not use aluminum). Bring to a boil, stirring occasionally, until all of the sugar and salt are dissolved. Allow brine too cool. Pour into cooler (or bag, if using).

Add 2-3 quarts of ice; enough to bring the temperature of the brine to about 35F degrees. (Or, if using a plastic bag, add 1 1/2 quarts cold water and refrigerate the brine until it reaches this temperature.)

Remove giblets, neck, etc. from inside turkey and refrigerate to use later on for making gravy, stuffing, or broth. Wash turkey well, inside and out. Rub inside of turkey liberally with additional kosher or sea salt.

Prepare sufficient brine to submerge turkey entirely. Recipe may be doubled, if required (or halved, if using a plastic bag for the brining).

When the brine is cold, add the turkey to the cooler or plastic bag. Keep the turkey cold (35F or below). This can be accomplished by adding ice, or placing the cooler or plastic bag in a cold place. Check temperature to be sure it does not go above 40F. (Note: A frozen turkey can be brined until it has thawed).

When ready to roast the turkey, remove from brine and rinse thoroughly in cold water. Pat dry with a clean towel. Rub turkey skin with 2 tablespoons melted butter combined with 1 tablespoon olive oil and 1 teaspoon soy sauce. Bacon drippings can be added for extra flavor. Sprinkle turkey with garlic powder, salt, pepper, and paprika.

Proceed to Roast Turkey.



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http://inet-recipes.blogspot.com/

Honey Carrots With a Hint of Ginger

Honey Carrots With a Hint of Ginger
SUBMITTED BY: Jennifer V

"Baby carrots are simmered in a buttery ginger sauce sweetened with honey. A great accompaniment to a chicken dinner."


PREP TIME 5 Min
COOK TIME 20 Min
READY IN 25 Min
SERVINGS 8

INGREDIENTS (Nutrition)

* 1 1/4 cups butter
* 3/4 cup honey
* 1 teaspoon ground ginger
* 1/3 cup lemon juice
* 2 pounds baby carrots

DIRECTIONS

1. Combine the butter, honey, ginger and lemon juice in a large pot. Bring to a boil over medium-high heat. Add carrots and reduce heat to medium. Cover and simmer for about 10 minutes, or until carrots are tender. Simmer longer if you desire more tender carrots.
Nutritional Information
Honey Carrots With a Hint of Ginger

Servings Per Recipe: 8

Amount Per Serving

Calories: 397

* Total Fat: 29.4g
* Cholesterol: 78mg
* Sodium: 334mg
* Total Carbs: 36.4g
* Dietary Fiber: 2.1g
* Protein: 1.4g


Find this recipe at:
http://inet-recipes.blogspot.com/

Monday, October 6, 2008

Best meatballs ever

Best meatballs ever

From: Susan

I don't think I've posted this before, but these are like no other meatballs I've ever had. I eyeballed the ingredient measurements when a local chef won a Bobby Flay throwdown with his famous meatballs.
Those of you who are kosher or have food allergies can just delete and skip to the next post.

1 lb ground chuck
4 oz. pecorino romano, grated
1/3 cup chopped or grated onion
1/4 cup chopped fresh parsley
4 garlic cloves, chopped
4 eggs (yes, you read that right)
1 cup fresh breadcrumbs (I blend or food chopper 4 slices of Weight Watchers multi grain soft diet bread)
Mix well but don't over handle. I make 12 meatballs from this, but you can make any size you like.
Bake in the oven at 400-425F until outside is browned, then simmer in marinara sauce till done.

They need a little salt, but I add that at the table, not to the recipe.

Serve over spaghetti squash or golden soybean pasta, or Dreamfield's if you tolerate it.
Attempts to make this leaner or less caloric just ruin them, so I just eat less.
Susan

Note: The author of this message requested that it not be archived. This message will be removed from Groups in 18 hours (Oct 6, 6:49 pm).

Find this recipe at:
http://inet-recipes.blogspot.com/

Sunday, October 5, 2008

Chicken and Pea Pod Stir-Fry

Chicken and Pea Pod Stir-Fry

Yield: 4 servings
Serving Size: 1-1/2 cups stir-fry includes 5/8 cup chicken

Ingredients

* 2 tablespoons cornstarch
* 1 teaspoon granulated sugar
* 1 cup water
* 1 tablespoon low-salt soy sauce
* 1 tablespoon peanut oil
* 1-1/2 cups julienne-cut carrot
* 2 cups fresh snow pea pods or sugar snap peas, OR 1 (6-ounce) package frozen pea pods, thawed and drained
* 3/4 cup sliced green onions
* 2 tablespoons grated fresh gingerroot
* 2-1/2 cups cubed (3/4-inch), cooked chicken breast

Directions

1. In a small bowl, combine cornstarch and sugar, and blend well. Add water and soy sauce, blending until smooth. Set aside.
2. Heat oil in a large skillet or wok over medium-high heat. Add carrots and stir to coat. Cover and cook 3 minutes. Add snow pea pods or snap peas, green onions, and gingerroot, and cook, stirring, for 3 to 4 minutes or until vegetables are crisp tender.
3. Stir in chicken and cornstarch mixture. Cook, stirring, until mixture thickens and is thoroughly heated.

Calories: 257
Protein: 28 g
Sodium: 211 mg
Cholesterol: 63 mg
Fat: 7 g
Carbohydrates: 14 g
Exchanges: 4 Very Lean Meat, 1 Vegetable, 1/2 Starch, 1/2 Fat

Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Info: http://www.amazon.com/exec/obidos/ASIN/1592572758/gourmetconnectio

Author: Lucy Beale, Joan Clark, Barbara Forsberg



Find this recipe at:
http://www.diabeticgourmet.com/recipes/html/461.shtml

Cheese and Basil Scones

Cheese and Basil Scones

Yield: 12 scones (12 servings)

Ingredients

* 2 cups plus 1 tablespoon all-purpose flour
* 1/4 cup (1 ounce) fresh grated Parmesan or Romano cheese
* 2 tablespoons chopped fresh basil, or 2 teaspoons dried basil
* 2 teaspoons baking powder
* 1/2 teaspoon baking soda
* 1/4 teaspoon freshly ground pepper
* 2/3 cup low-fat (1 percent) buttermilk
* 3 tablespoons extra virgin olive oil
* 1 tablespoon beaten egg, or 1 tablespoon egg substitutes

Directions

1. Preheat the oven to 450 degrees F. Spray a cookie sheet with a generous amount of nonstick pan spray.
2. Combine 2 cups of the flour, the cheese, basil, baking powder, baking soda, and pepper in a medium bowl.
3. Add the buttermilk and oil; mix only until the dry ingredients are moistened. Divide the dough into 2 balls. Knead each ball gently 3 times on a surface floured with the remaining 1 tablespoon flour.
4. Pat the dough into 2 circles, each 7 to 8 inches in diameter, on the prepared cookie sheet. With a sharp knife, score each disk 1/4 inch deep into 6 wedges; do not cut through.
5. Brush the tops of the dough rounds with egg to glaze. Bake 10 to 12 minutes, or until golden brown. Cut each disk into 6 wedges while hot. Serve the scones warm or at room temperature.

Calories: 125
Protein: 4 g
Sodium: 161 mg
Cholesterol: 7 mg
Fat: 4 g
Carbohydrates: 18 g
Exchanges: 1 Starch, 1 Fat

Source: The New Family Cookbook for People with Diabetes
Info: http://www.amazon.com/exec/obidos/ASIN/0684826607/gourmetconnectio


Find this recipe at:
http://www.diabeticgourmet.com/recipes/html/411.shtml
http://inet-recipes.blogspot.com/

Apple and Honey Scones

Apple and Honey Scones

Prep Time: 20 Minutes - Cost: $
Servings: 10 - Difficulty Level: 2

Ingredients

* 2 cups all purpose flour
* 1/4 tsp salt
* 2 tsp baking powder
* 1/4 tsp baking soda
* 1 tsp ground cinnamon
* 1/4 tsp ground nutmeg
* 2/3 cup toasted wheat germ
* 1/3 cup margarine
* 1-1/4 cups finely chopped apple
* 1/2 cup skim milk
* 1/4 cup honey

Topping
* 1 tbsp toasted wheat germ
* 1/4 tsp ground cinnamon
* 1 tbsp sugar

Directions

1. Preheat oven 400F. Lightly spray a large cookie heet with non-stick cooking spray. Handle the dough gently; overmixing the scones can make them tough.
2. Combine flour, wheat germ, baking powder, spices, baking soda & optional salt. Cut in the margarine until mixture resembles coarse crumbs. Add combined apple, milk, and honey, mixing until dry ingredients are moistened.
3. Turn dough out onto lightly floured surface; knead gently 5-6 times. Pat dough into a 9-inch circle. Mix together topping ingredients (1 tbsp wheat germ, 1/4 tsp cinnamon, and 1 tbsp sugar). Sprinkle over dough. Cut dough into 10 wedges. Place 1/2-inch apart on prepared cookie sheet. Bake 16-18 minutes, or until golden brown.

Calories: 223
Protein: 5 g
Sodium: 270 mg
Fat: 7 g
Carbohydrates: 36 g
Exchanges: 1-1/2 Bread/Starch; 1 Fat



Find this recipe at:
http://diabeticgourmet.com/recipes/html/226.shtml

Fresh Salsa

Fresh Salsa

Serves: 4 (1 Serving = 1/4 Cup)

Ingredients

* 1 large tomato ( 8 ounces), seeded and chopped
* 3 green onions with green tops, chopped
* 1/3 cup packed chopped fresh cilantro
* 1 tablespoon fresh lime juice
* 1 tablespoon seeded and chopped jalapeno
* 2 cloves garlic, minced
* 1/2 teaspoon salt

Directions

1. Combine all the ingredients in a bowl; mix well. Leave at room temperature for 30 to 60 minutes for flavors to mingle.

Calories: 20
Protein: 1 g
Sodium: 306 mg
Carbohydrates: 4 g
Exchanges: Free Food

Source: The New Family Cookbook For People with Diabetes
Info: http://www.amazon.com/exec/obidos/ASIN/0684826607/gourmetconnectio


Find this recipe at:
http://www.diabeticgourmet.com/recipes/html/360.shtml

Mussels with Tomatoes, Basil and Garlic

Mussels with Tomatoes, Basil and Garlic

Yield: 4 servings

Ingredients

* 2 pounds mussels
* 1-1/2 teaspoons vegetable oil
* 1/2 cup finely diced onions
* 2 teaspoons crushed garlic
* 1 can (14 oz.) tomatoes, drained and chopped
* 1/3 cup dry white wine
* 1 tablespoon chopped fresh basil (or 1/2 teaspoon dried)
* 1-1/2 teaspoon chopped fresh oregano (or 1/4 teaspoon dried)

Directions

1. Scrub mussels under cold water; pull off hairy beards. Discard any that do not close when tapped. Set aside.
2. In large non-stick saucepan, heat oil; saute onions and garlic for 2 minutes. Add tomatoes, wine, basil and oregano; cook for 3 minutes, stirring constantly.
3. Add mussels; cover and cook until mussels fully open, 4 to 5 minutes. Discard any that do not open. Arrange mussels in bowls; pour sauce over top.

Calories: 117
Protein: 8 g
Sodium: 421 mg
Cholesterol: 15 mg
Fat: 3 g
Carbohydrates: 12 g
Exchanges: 2 Vegetables, 1/2 Lean Meat, 1/2 Fat

Source: The Best Diabetes Cookbook
Info: http://www.amazon.com/exec/obidos/ASIN/0778800504/gourmetconnectio

Author: Katherine Younker


Find this recipe at:
http://inet-recipes.blogspot.com/
http://www.diabeticgourmet.com/recipes/html/377.shtml

Bombay Chicken

Bombay Chicken

Prep Time: 15 Minutes - Cost: $
Servings: 5 - Difficulty Level: 2

Ingredients

* 1 teaspoon reduced-calorie margarine
* 1 teaspoon chicken-flavored bouillon, granules
* 1/4 cup chopped almonds
* 2 teaspoons curry powder, divided
* 1 cup boiling water
* 1 cup diced, unpeeled apple
* 1/2 cup skim milk
* 1/2 cup chopped onion
* 1 tablespoon lemon juice
* 1/2 cup sliced fresh mushrooms
* 1 cup chopped, cooked chicken
* 1 tablespoon all-purpose flour

Directions

1. Melt margarine in a large skillet over medium heat; add almonds.
2. Cook 10 minutes or until almonds are golden brown; stirring frequently.
3. Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.
4. Remove almonds to a plate lined with paper towels; let drain.
5. Add apple, onion, and mushrooms to skillet and saute 5 minutes.
6. Stir in remaining 1 teaspoon curry powder and flour.
7. Cook over low heat 2 minutes, stirring frequently.
8. Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.
9. Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.
10. Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.

Calories: 116
Protein: 8 g
Sodium: 38 mg
Fat: 6 g
Carbohydrates: 9 g
Exchanges: 1 Medium-Fat Meat

Source: The Diabetic Newsletter

Find this recipe at:
http://diabeticgourmet.com/recipes/html/10.shtml

Chicken and Broccoli in Mushroom Sauce

Chicken and Broccoli in Mushroom Sauce

Servings: 6

Ingredients

* Vegetable oil spray
* 10 ounces fresh broccoli spears (or 10-ounce package frozen)
* 2 cups diced, cooked chicken

For Sauce:

* 1 teaspoon light margarine
* 8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)
* 1-1/3 cups Chicken Broth
* 5-ounce can fat-free evaporated milk (2/3 cup)
* 1/4 cup all-purpose flour
* 1/4 cup sliced green onions
* 3 tablespoons grated Parmesan cheese
* Dash of nutmeg

For Topping:
* 1/4 cup fresh bread crumbs (or 1/2 slice bread)
* 2 tablespoons finely snipped fresh parsley
* 1 teaspoon grated lemon zest

Directions

1. Lightly spray a 9-inch square baking pan with vegetable oil spray.
2. Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan.
3. Evenly place chicken over broccoli. Set aside.
4. For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 minutes, or until they've been released of their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.
5. Preheat oven to 375 degrees F.
6. Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.
7. Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.
8. In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.

Calories: 165
Protein: 18 g
Sodium: 150 mg
Fat: 5 g
Carbohydrates: 12 g
Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat

Source: American Heart Association
Find this recipe at:
http://inet-recipes.blogspot.com/
http://diabeticgourmet.com/recipes/html/220.shtml

CHICKEN TACOS

CHICKEN TACOS

Yield: 12 tacos
Source: Magic Menus for People with Diabetes

INGREDIENTS

- 2 pounds boneless, skinless chicken breast
- 1/2 cup low-sodium, low-fat chicken broth
- 1/2 onion, sliced
- 1 package taco seasoning mix
- 1-1/2 cups water
- 12 6-inch flour taco seasoning mix
- 6 ounces shredded reduced-fat cheddar cheese
- 2 cups shredded lettuce
- 1-1/2 cups chopped tomato
- 1/2 cup chopped onion
- 1 cup salsa (optional)

DIRECTIONS

Boil chicken in broth and onion for 20 minutes or
until done. Remove chicken and cut into small pieces.

Return chicken to skillet and add taco seasoning
and water. Bring to a boil, then simmer to desired
consistency (10 to 15 minutes).

Heat tortillas in microwave or iron skillet. Place
1/12 cooked chicken in the center of each tortilla. Top
with 1/12 cheese, lettuce, tomato, and onion. Roll up.

Nutritional Information Per Serving (1 taco):
Calories: 257, Fat: 7 g, Cholesterol: 56 mg, Sodium: 481 mg,
Carbohydrate: 22 g, Dietary Fiber: 2 g, Sugars: 3 g, Protein: 25 g
Diabetic Exchanges: 1 Starch, 3 Lean Meat, 1 Vegetable


Summer Shrimp Salad

Summer Shrimp Salad

Yield: 4 servings
Serving Size: 3-4 ounces shrimp

Ingredients

* 1 pound frozen cooked medium shrimp
* 5 ounces frozen peas
* 1/2 cup low-fat mayonnaise
* 2 tablespoons minced green onion
* 1/4 cup minced celery
* 1/4 cup chopped roasted red bell pepper
* 1 teaspoon garlic salt
* 1 teaspoon paprika
* 1 teaspoon black pepper
* 1/2 teaspoon cumin
* 1/2 teaspoon oregano
* Salt to taste
* 8 tomato wedges

Directions

1. Thaw the shrimp and peas thoroughly.
2. In a large bowl, mix the thawed shrimp and peas with the mayonnaise, celery, green onion, red bell pepper, and spices. Refrigerate for 1 hour. Serve with tomato wedges.

Calories: 188
Protein: 23 g
Sodium: 808 mg
Cholesterol: 190 mg
Fat: 3 g
Carbohydrates: 16 g
Exchanges: 1 Carbohydrate, 3 Very Lean Meat


Find this recipe at:
http://diabeticgourmet.com/recipes/html/446.shtml