SQUASH MEDLEY [Diabetes-Friendly]

SQUASH MEDLEY

Yield: 8 servings
Source: "Fix-It and Forget-It Diabetic Cookbook"

via The Diabetic Gourmet Daily Recipe Mailer

INGREDIENTS

- 8 (up to 8 ounces total) summer squash,
each about 4" long, thinly sliced
- 1/2 teaspoon salt
- 2 tomatoes, peeled and chopped
- 1/4 cup sliced green onions
- Half a small sweet green pepper, chopped
- 1 chicken bouillon cube
- 1/4 cup hot water
- 4 slices bacon, fried and crumbled
- 1/4 cup fine dry bread crumbs

DIRECTIONS

Sprinkle squash with salt.

In slow cooker, layer half the squash, tomatoes, onions,
and pepper. Repeat layers. Dissolve bouillon in hot water.
Pour into slow cooker. Top with bacon. Sprinkle bread crumbs
over top. Cover. Cook on LOW 4-6 hours.

Nutritional Information Per Serving (1/8 of recipe):
Calories: 47, Fat: 2 g, Sodium: 339 mg, Carbohydrate: 6 g,
Dietary Fiber: 1 g, Sugars: 2 g, Protein: 2 g
Diabetic Exchanges: 1 Vegetable, 1/2 Fat

Find this recipe at:

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

Slow-Cooked Beef, Barley, and Vegetable Soup [Diabetes-Friendly]

Slow-Cooked Beef, Barley, and Vegetable Soup

Yield: 11 servings
Serving size: 1 cup

Ingredients

* 1-1/4 pounds lean stew beef, cut into bite-size pieces
* 1 medium-large onion, cut into thin wedges
* 1 cup sliced carrot
* 1 tablespoon beef bouillon granules
* 1-1/4 teaspoons dried thyme
* 1-1/4 teaspoons dried oregano
* 1/4 teaspoon ground black pepper
* 5 cups water
* 14-1/2-ounce can diced tomatoes with roasted garlic
* 10-3/4-ounce can condensed tomato soup, undiluted
* 1/2 cup uncooked pearl barley
* 1 cup frozen green peas

Directions

1. Coat a large nonstick skillet with nonstick cooking spray and preheat over medium-high heat. Cook the beef in two batches for several minutes, until nicely browned.
2. Transfer the beef to a 3-quart or larger slow cooker. Add the onion, carrots, beef granules, thyme, oregano, and pepper. Pour in the water, undrained tomatoes, and tomato soup.
3. Cover and cook on high for 4 hours or on low for 8 hours. Add the barley and cook for an additional hour at high or 2 hours at low, until the barley is tender. Add the peas and cook for 30 minutes at high or 1 hour at low. Serve hot.

Calories: 145
Protein: 14 g
Sodium: 442 mg
Cholesterol: 29 mg
Fat: 2.5 g
Carbohydrates: 16 g
Exchanges: 1-1/2 Lean Meat, 1/2 Starch, 1-1/2 Vegetable

Source: The Complete Diabetes Prevention Plan

Find this recipe at:
http://www.diabeticgourmet.com/recipes/html/467.shtml
Author: Sandra Woodruff, Christopher Saudek

Find this recipe at:

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

One-Pot Chicken and Vegetables [Diabetes-Friendly]

One-Pot Chicken and Vegetables

Yield: 4 servings
Serving Size: 1/2 cup vegetables, 1/2 cup rice, 4 ounces chicken

Ingredients

* 1 tablespoon olive oil
* 1 cup sliced zucchini
* 1 cup sliced or shredded carrot
* 1/2 cup sliced green onions or red onion
* 1/2 cup sliced celery
* 1 (14-1/2 ounce) can diced tomatoes
* 1 pound cooked, diced chicken breasts
* 1 teaspoon dried oregano
* 1/2 teaspoon dried basil
* 1/4 teaspoon salt
* 1/8 teaspoon fresh ground black pepper
* 2 cups cooked brown rice, hot

Directions

1. In a skillet over medium-high heat, heat the oil. Add the zucchini, carrots, green or red onion, and celery and saute for 5 minutes, stirring occasionally.
2. Add the canned diced tomatoes and lower the heat. Simmer for 5 minutes. Add the chicken and seasonings and simmer for 3 minutes.
3. Serve the chicken and vegetables over cooked rice.

Calories: 406
Protein: 38 g
Sodium: 409 mg
Cholesterol: 96 mg
Fat: 13 g
Carbohydrates: 32 g
Exchanges: 2 Starch, 1 Vegetable, 4 Lean Meat

Source: Express Lane Diabetic Cooking

Find this recipe at:
http://www.diabeticgourmet.com/recipes/html/453.shtml

Author: Robyn Webb

Find this recipe at:

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

Green Beans with Citrus Mustard

Green Beans with Citrus Mustard

Yield: Makes 4 servings.

Ingredients

* 3/4 pound green beans, stemmed and halved
* 1 Tbsp. Dijon-style mustard
* 1 tsp. lime juice
* 1/2 tsp. salt
* 1 Tbsp. mint, cut into very thin strips
* 1/4-1/2 tsp. grated lemon zest, according to taste
* 1 tsp. minced shallot
* Salt and freshly ground black pepper, to taste

Directions

1. Steam beans 5 minutes or until tender but still crisp.
2. While beans cook, in a large mixing bowl, use a fork to combine mustard, lime juice and salt, mixing until creamy. Mix in mint, lemon zest and shallots.
3. Drain cooked beans and add to the mustard mixture, stirring to coat them. Season to taste with salt and pepper. Serve at room temperature. This dish can be refrigerated for 24 hours. Bring to room temperature before serving.

Frozen whole green beans may be used, although they will be less crisp than fresh ones. For frozen beans, reduce cooking time to 3 minutes.

Calories: 30
Protein: 2 g
Sodium: 391 mg
Carbohydrates: 6 g
Exchanges: 1 Vegetable

Source: AICR
Find this recipe at:
http://www.diabeticgourmet.com/recipes/html/432.shtml

Find this recipe at:

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

Simply Baked Spaghetti Squash [Diabetes-Friendly]

Simply Baked Spaghetti Squash

Yield: 8 servings
Serving Size: 1/8 of recipe

Ingredients

* 2-1/4 to 2-1/2 pound spaghetti squash
* 2 tablespoons margarine or butter
* 1-1/2 tablespoons honey

Directions

1. Preheat oven to 375 degrees F.
2. Rinse the squash, cut it in half lengthwise and scoop out the seeds. Coat a large baking sheet with cooking spray and lay the squash halves, cut side down, on the sheet. Bake for about 45 minutes, until the squash can be easily pierced with a fork.
3. Place the margarine or butter and honey in a microwave safe dish, cover loosely, and microwave at high power for about 30 seconds, until the margarine or butter is melted.
4. Cut each squash half into quarters and use a fork to fluff the center of each piece of squash slightly. Stir the honey mixture and drizzle about 1-1/4 teaspoons of the mixture over each piece of squash. Serve hot.

Calories: 62
Protein: 0.7 g
Sodium: 55 mg
Fat: 2.9 g
Carbohydrates: 9 g
Exchanges: 1-1/2 Vegetable, 1/2 Fat

Source: The Complete Diabetes Prevention Plan

Find this recipe at:
http://www.diabeticgourmet.com/recipes/html/470.shtml

Author: Sandra Woodruff, Christopher Saudek

Find this recipe at:

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

Pan-Seared Pork with Mango Salsa [Diabetes-Friendly]

Pan-Seared Pork with Mango Salsa

Yield: 4 servings

Ingredients

* 1 pound boneless pork loin chops
* 1/4 cup flour
* Salt and pepper
* 2 tablespoons olive oil
* 1/4 cup diced red onion
* 1/4 cup diced red pepper
* 1 medium mango, peeled and chopped
* 1/2 cup diced canned pineapple
* 1/2 cup halved grapes
* 2 tablespoons lime juice
* 1 teaspoon sugar

Directions

1. On a plate or in a zippered plastic bag, combine the flour with salt and pepper. Coat the pork chops in the flour mixture. Shake off excess.
2. In a skillet over medium-high heat, heat the oil. Add the pork chops and cook until the pork chops are browned, about 7-9 minutes. Remove from the skillet and keep warm. Add the onion and red pepper to the skillet and saute for 5 minutes.
3. Put the onion and pepper in a bowl. Add the mangoes, pineapple, grapes, lime juice, and sugar. Serve the salsa with the pork.

Calories: 323
Protein: 26 g
Sodium: 166 mg
Cholesterol: 70 mg
Fat: 13 g
Carbohydrates: 26 g
Exchanges: 4 Lean Meat, 1-1/2 Fruit

Source: The Diabetes Food and Nutrition Bible

Find this recipe at:

http://www.diabeticgourmet.com/recipes/html/405.shtml

Author: Hope Warshaw

Find this recipe at:

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

Cranberry Orange Chicken in Crockpot

Cranberry Orange Chicken in Crockpot

2 1/2 pounds to 3 pounds chicken pieces
1 can whole-berry cranberry sauce (8 oz)
2 tablespoons orange juice
1 teaspoon grated orange peel
1/8 teaspoon ground nutmeg
1 tablespoon sweet-hot mustard
1/2 teaspoon salt
1/8 teaspoon ground black pepper
3 tablespoons cornstarch
3 tablespoons cold water

Rinse chicken and pat dry with paper towels. Place cut-up chicken in a 3 1/2-quart slow cooker.

IN small bowl, combine cranberry sauce, orange juice and peel, nutmeg, mustard, salt and pepper.

Stir until blended but not smooth. Pour over chicken. Cover and cook on LOW for

4 or 5 hours our until chicken is tender.

Remove chicken and keep warm. Turn control to HIGH. Dissolve cornstarch in water.

Stir into pot with juices. Cook on HIGH, stirring occasionally, 10 to 15 minutes or until thickened.

Spoon over chicken.

Per serving:

Cal 370, Carb 19 gm, Total fat 14 gm, Sat fat 4 gm, Cal from fat 126, Chol 83 mg, Sodium 333 mg

Find this recipe at:

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

Crockpot Banana Dessert

Crockpot Banana Dessert

6 ripe but firm bananas, peeled
1/2 cup flaked coconut
1/2 tsp ground cinnamon
1/4 tsp salt
1/2 cup dark corn syrup
1/4 cup butter, melted
1 tablespoon grated lemon peel
3 to 4 tablespoons lemon juice (1 medium lemon)

Arrange peeled bananas in the bottom of crockpot; sprinkle with coconut, cinnamon, and the salt.

Combine dark corn syrup, butter, lemon peel and juice; pour over banana layer.

Cover and cook on LOW for 1 1/2 to 2 hours.

Find this recipe at:

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

Porcupine Meatballs

Prego(R) Porcupine Meatballs
from Campbell's Kitchen


Prep Time: 15 min. Cook Time: 20 min.


1 lb. ground turkey
2 cups cooked regular brown rice OR regular long-grain white rice
1 egg
3/4 tsp. dried oregano leaves, crushed
1/2 tsp. garlic powder
1/4 tsp. ground black pepper
1 jar (1 pound 10 ounces) Prego(R) Traditional Italian Sauce


Directions:
Thoroughly mix the turkey, rice, egg, oregano, garlic powder and black pepper in a large bowl. Shape the mixture firmly into 25 meatballs.
Heat the sauce in a 12-inch skillet over medium heat. Add the meatballs and heat to a boil. Reduce the heat to low. Cover and cook for 10 minutes or until the meatballs are cooked through.

Serving Suggestion: Serve with a Caesar salad and sauteed broccoli rabe with garlic or broccoli flowerets.

Serves 5.

Find this recipe at:

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

Chicken & Stir-Fry Vegetable Pizza [Diabetes-Friendly]

Chicken & Stir-Fry Vegetable Pizza
From: Campbell's Kitchen
Prep/Cook: 20 minutes
Serves: 4

A pre-baked Italian bread shell is coated with Campbell's® Condensed Cream of Mushroom Soup and topped with stir-fried veggies, chicken strips and Cheddar cheese for a deliciously different pizza.

Ingredients:

1 can (10 3/4 oz.) Campbell's® Condensed Cream of Mushroom Soup (Regular, 98% Fat Free or 25% Less Sodium)
1 Italian bread shell (12")
1 tbsp. vegetable oil
3 cups frozen vegetables
1/8 tsp. garlic powder
1 pkg. (about 10 oz.) refrigerated cooked chicken strips
1 cup shredded Cheddar cheese
Dried oregano leaves OR crushed red pepper (optional)

Directions:

SPREAD soup over shell to within 1/4" of edge. Bake at 450°F. for 5 min.

HEAT oil in skillet. Add vegetables and garlic and cook until tender-crisp.

SPOON vegetables on pizza. Top with chicken and cheese. Sprinkle with oregano. Bake for 5 min. or until cheese melts.

Nutrition Information

Calories 687, Total Fat 26g, Saturated Fat 10g, Cholesterol 83mg, Sodium 1791mg, Total Carbohydrate 74g, Dietary Fiber 7g, Protein 40g, Vitamin A 105%DV, Vitamin C 17%DV, Calcium 36%DV, Iron 24%DV

Using Campbell's® Condensed 98% Fat Free Cream of Mushroom Soup: Calories 669, Total Fat 23g, Saturated Fat 10g, Cholesterol 82mg, Sodium 1643mg, Total Carbohydrate 74g, Dietary Fiber 7g, Protein 41g, Vitamin A 105%DV, Vitamin C 17%DV, Calcium 38%DV, Iron 24%DV

Using Campbell's® Condensed 25% Less Sodium Cream of Mushroom Soup: Calories 681, Total Fat 26g, Saturated Fat 10g, Cholesterol 83mg, Sodium 1655mg, Total Carbohydrate 74g, Dietary Fiber 7g, Protein 40g, Vitamin A 105%DV, Vitamin C 17%DV, Calcium 36%DV, Iron 24%DV

Source: http://www.campbellkitchen.com/recipedetail.aspx?recipeSource=search&recipeID=25093&page=0&index=0&SearchText=Stir-Fry+Vegetable+Pizza&advSearchParams=&LastIndex=true

Find this recipe at:

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

Bread Dumplings

Bread Dumplings

Serves 4 to 6

2-1/2 cups day-old bread, cubed 1/2"
3 Tbsp butter
2-1/2 cups flour
1/3 cup farina
1/2 tsp salt
1/2 tsp baking powder
1 egg
1-1/3 cups soda water

Saute bread cubes in butter until lightly browned. Into a bowl sift the
flour, farina, salt, baking powder. Beat in the egg and soda water with
a wooden spoon. Beat until dough is shiny and no longer sticks to the
bowl, cover with a tea towel and let stand for at least 30 minutes.
Blend in the bread cubes and halve the dough. Form one part into a 2"
diameter cylinder. Plunge this dumpling into a pot of boiling water.
Form remaining half into similar cylinder and plunge it into the water.
Lift the dumplings from the bottom of the pot with a wooden spoon and
boil them for 15 minutes. Turn the dumplings with the spoon and boil for
15 more minutes.

With slotted spoons transfer dumplings to a cutting board and with a
thread, slice them crosswise into 1/2" thick slices. Brush each slice
with melted butter and transfer to a warm serving dish.

Find this recipe at:

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

Kansas City Steak Soup

Kansas City Steak Soup

1 pound round steak, chopped
1 cup margarine
1 cup all-purpose flour
1/2 gallon water
1/4 tablespoon ground black pepper
1 large carrot, diced
1 onion, chopped
1 stalk celery, diced
1 (16 ounce) package frozen mixed vegetables
16 ounces stewed tomatoes
12 cubes beef bouillon
2 tablespoons margarine

Make a roux by melting the butter or margarine, then stirring in the
flour. Brown gently.

Gradually add 2 cups of the water to the roux and stir until smooth. Add
the remaining water, the carrot, onion, celery, frozen vegetables,
canned tomatoes, and beef base granules.

In a skillet saute the steak in 2 tablespoons butter or margarine until
browned. Drain off all the grease. Add the browned steak to the soup and
simmer, stirring occasionally, for 1 1/2 hours or until the vegetables
are tender. Season to taste with freshly ground black pepper. Once
cooked this soup may be frozen for later use.

Find this recipe at:

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

Salmon Roasted with Butter and Herbs

Salmon Roasted with Butter and Herbs

From: "John H"

Makes 4 to 6 servings

Time: 15 minutes

4 tablespoons (1/2 stick) butter or extra virgin olive oil

1 (2- to 3-pound) salmon fillet, skin on (scales removed) or off

Salt and freshly ground black pepper to taste

1 teaspoon minced fresh tarragon

1 tablespoon chopped dill

2 tablespoon chopped fresh parsley leaves

1. Preheat the oven to 475 degrees. Melt the butter (or heat the olive oil) in a medium roasting pan, either on top of the stove or in the oven as it preheats.

2. Stir in the tarragon, dill, and half the parsley. Place the salmon in the pan, flesh side down, and put the pan in the oven. Roast about 5 minutes, then turn and roast 3 to 6 minutes longer, until the salmon is done (peek between the flakes with a thin-bladed knife). Sprinkle with salt and pepper, garnish, and serve immediately, with the pan juices spooned over, and garnished with the parsley.

Find this recipe at:

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

Thai-spiced Pumpkin Soup

Thai-spiced Pumpkin Soup Recipe

Keep in mind that different Thai curry pastes have differing strengths. Start with a teaspoon to start and then build from there until the soup has a level of spiciness and flavor that works for your palete. Top with toasted pumpkin seeds.

2 acorn squash, pumpkins, or other smallish winter squash
3 tablespoons unsalted butter, room temperature
1 14-ounce can coconut milk
1 teaspoon (or more) red Thai curry paste
water
2 teaspoons fine grain sea salt (or to taste)

Preheat the oven to 375 degrees and place the oven racks in the middle.

Carefully cut each squash/pumpkin into halves (or quarters). Slather each piece of squash with butter, sprinkle generously with salt, place on a baking sheet skin sides down, and place in the oven. Roast for about an hour or until the squash is tender throughout.

When the pumpkin/squash are cool enough to handle scoop it into a large pot over medium high heat. Add the coconut milk and curry paste and bring to a simmer. Remove from the heat and puree with a hand blender, you should have a very thick base at this point. Now add water a cup at a time pureeing between additions until the soup is the consistency you prefer - a light vegetable stock would work here as well. Bring up to a simmer again and add the salt (and more curry paste if you like, I used just shy of 6 teaspoons but the curry paste I use is not over-the-top spicy).

Serves six.

Source: http://www.101cookbooks.com/archives/001525.html

Shredded Brussels Sprouts & Apples

Shredded Brussels Sprouts & Apples

Feel free to leave out the tofu if you like - I add it to make this a one skillet meal.
I used the Wildwood Organics baked savory tofu here, it browns up nicely and holds its shape - though any extra-firm tofu will work. If you don't feel like shredding the brussels sprouts, you could do a version of this recipes cutting them into quarters instead - a bit quicker as far as prepping the ingredients goes.

1 large, crisp apple, cut into bite-sized wedges
1 lemon, juice only

4 ounces extra-firm tofu cut into tiny-inch cubes (see photo)
a couple pinches of fine-grain sea salt
a couple splashes of olive oil
2 medium cloves garlic, minced
a scant tablespoon of maple syrup
1/3 cup pine nuts, toasted and chopped

12 ounces (3/4 pound). brussels sprouts, washed and cut into 1/8-inch wide ribbons

Soak the apples in a bowl filled with water and the juice of one lemon.

Cook the tofu in large hot skillet with a bit of salt and a splash of oil. Saute until golden, about 4 minutes. Stir in the garlic, wait a few seconds, now stir in the maple syrup, and cook another 30 seconds or so. Drain the apples, and add them to the skillet, cooking for another minute. Scrape the apple and tofu mixture out onto a plate and set aside while you cook the brussels sprouts.

In the same pan (no need to wash), add a touch more oil, another pinch of salt, and dial the heat up to medium-high. When the pan is nice and hot stir in the shredded brussels sprouts. Cook for 2 - 3 minutes, stirring a couple times (but not too often) until you get some golden bits, and the rest of the sprouts are bright and delicious.
Stir the apple mixture back into the skillet alongside the brussels sprouts 1/2 of the pine nuts - gently stir to combine. Remove from heat and enjoy immediately. This isn't a dish you want sitting around, the flavors change dramatically after ten minutes or so, and I think that is part of the reason brussels sprouts get a bad rap. Even I don't like them after they've been sitting around.

Serves 2 - 3 as a main, 4 as a side.

Source: http://www.101cookbooks.com/archives/shredded-brussels-sprouts-apples-recipe.html

Crock Pot Potato

Crock Pot Potato: The Potato and Salmon Experience

When God created the potato, He must have been thinking of the crock pot. This crock pot potato and salmon recipe takes full advantage of the crock pot's slow cooking.

4 potatoes, peeled and thinly sliced
3 tablespoons flour
Salt and pepper
1 can (16 ounces) salmon, drained and flaked
1 medium onion, chopped
1 can (10 3/4 ounces) cream of mushroom soup
1/4 cup water
Nutmeg

Place half of the potatoes in your greased crockpot.

Sprinkle with half of the flour, salt and pepper.

Cover with half the salmon; sprinkle with half the onion. Repeat layers in order.

Combine soup and water. Pour over potato-salmon mixture. Dust with nutmeg.

Cover and cook on low for 7-10 hours.

Serves 6.

Apollonian Beef Stew

Apollonian Beef Stew

Apple dumplings and beef stew. A perfect meal for a cold day.

Beef Stew
5 pounds stew beef cut into 1 1/2" cubes
1/2 cup flour
3 beef bouillon cubes, crushed
1/2 tsp pepper
2 cups onions -- sliced
2 garlic cloves -- minced
1/2 cup beef broth
3/4 cup apple juice
2 Tbs vinegar
1 tsp thyme
1 tsp curry

Apple Dumplings

1 cup applesauce
2 eggs, well beaten
2 tsp parsley, chopped
2 cups flour
2 tsp baking powder
1 tsp salt

Coat meat with mixture of flour, salt and pepper. Combine meat, onion, garlic, beef broth, apple juice, vinegar, thyme and curry in crockpot. Cover and cook on auto 7 hours; or high 4 to 5 hours; or low 8 to 10 hours. Remove cover and place tablespoons of dumpling batter on top of stew. Cover and cook on high for 20 minutes.

To make dumpling batter, blend applesauce with eggs and parsley; add flour, baking powder and salt and beat into egg mixture.

Enjoy your beef stew recipe made in your crockpot.

Find this recipe at:

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

Pork Chops Ole [Diabetes-Friendly]

Pork Chops Ole

6 loin pork chops (1/2 inch thick), trimmed
Salt-free herb seasoning blend and pepper to taste
3/4 cup uncooked long grain rice
1-1/2 cups water
1 can (8 ozs) tomato sauce
2 tbsps taco seasoning mix
1 medium green pepper, chopped
1/2 cup shredded reduced-fat cheddar cheese

In a large skillet coated with nonstick cooking spray, brown pork chops; sprinkle with seasoning blend and pepper.

Meanwhile, in a 13-in. x 9-in. x 2-in. baking dish coated with nonstick cooking spray, combine rice, water, tomato sauce and taco seasoning; mix well.

Arrange chops on top; sprinkle with green pepper.

Cover and bake at 350 for 1-1/2 hours.

Uncover and sprinkle with cheese; return to the oven until cheese is melted.

Serves 6

Calories 268;Fat 7g;Chol 61mg;Sodium 487mg;Carbs 24g;Protein 25g

Hawaiian Ham Pot [Diabetes-Friendly]

Hawaiian Ham Pot

3 full cups (16 ozs) sliced sweet potatoes

6 (3 oz) slices Dubuque 97% fat-free ham or any extra-lean ham

1 cup pineapple chunks, packed in fruit juice, drained, and 1/4 cup liquid reserved
2 tbsps Brown Sugar Twin
1 tsp prepared mustard

In a slow cooker container, evenly arrange sweet potatoes.

Layer ham slices over sweet potatoes. Sprinkle pineapple chunks over ham.

In a small bowl, combine reserved pineapple liquid, Brown Sugar Twin and mustard.

Drizzle mixture evenly over top. Cover and cook on low for 6 to 8 hours.

For each serving, place 1 piece of ham on a plate and spoon about 1/2 cup of the potato mixture over top.

Serves 6

205 Calories;5g Fat;14g Protein;26g Carbs;784mg Sodium;2g Fiber

Apple Melt [Diabetes-Friendly]

Apple Melt

Slice one small apple and then low fat cheese. Put under broiler until hot. It is really

yummy and fulfills cravings.

Lower calorie bread or maybe whole grain, cottage cheese, vanilla, sweetener and cinnamon, put under broiler until hot.

Cabbage Soup (Vegan)

Fat Free Cabbage Soup (a real comfort, rainy day weather food)

From: SRIR

Dump all in a crock pot and cook for 8-9 hours:

1-2 Onions, diced
2 large jars or cans V-8 or tomato juice (I use the low salt kind)
3-4 cloves garlic, diced
1 large can tomatoes, cut (I like Trader Joe's)
1 can kidney beans (or other beans), with juice (Eden's has the lowest sodium
content I've seen)
2-3 peeled potatoes, chunked
2-3 carrots, chopped
1/2 juice of lemon
Several shakes of no-salt seasoning (TJ's has a great one called "21")

Add any other vegetables you would like or have on hand, then...add shredded
cabbage (as much as will fit) about an hour before cooking ends. The cabbage
cooks quickly.

One recipe called for brown sugar but doesn't need.

Enjoy with warm bread.

Source: http://www.fatfree.com/recipes/soups/cabbage-soup-3