You are using an out of date browser. It may not display this or other websites correctly.
You should upgrade or use an alternative browser.
You should upgrade or use an alternative browser.
Low-carb/good-carb (South Beach Diet-type) recipes
- Thread starter dawnnys
- Start date
Turkey or Chicken Scaloppine with Peppery Greens
For the greens:
1 tbsp. extra virgin olive oil
1 tbsp. balsamic vinegar
1 tbsp. orange juice or warm water
pinch of kosher salt
pinch of freshly ground black pepper
8 cups salad greens, preferably including peppery greens such as baby arugula or watercress, cleaned and dried
fresh basil leaves and grape tomatoes (optional)
For the cutlets:
4 boneless turkey or chicken breast scaloppine or cutlets, about 1 lb.
2/3 cup fine dried plain bread crumbs
1/2 cup finely grated Parmesan cheese
pinch kosher salt and freshly ground black pepper
2 large eggs
2 tbsps. water
2 tsps. extra virgin olive oil
2 garlic cloves, thinly sliced
For the greens: In a medium bowl, whisk together the oil, vinegar, orange juice or water, salt and pepper. Set aside.
For the cutlets: Place them between 2 sheets of plastic wrap and, using a meat pounder, rolling pin or the bottom of a skillet, flatten them evenly to less than 1/4-inch thickness.
Heat a large nonstick skillet over medium-high heat. Add 1 teaspoon of the oil to the pan and swirl to coat. Add half the garlic and allow to sizzle for about 30 seconds. Move the garlic to the edge of the pan and add half the cutlets. Cook until golden and crisp and cooked through, about 2 minutes per side. Transfer to a plate and keep warm. Wipe out the pan and repeat with the remaining oil, garlic and cutlets.
In a pie plate or shallow dish, combine the bread crumbs, cheese, salt and pepper.
In a shallow bowl, beat the eggs with the water.
Dip 1 of the cutlets in the egg wash; allow any excess to drain off, then dredge it in the bread crumb mixture, patting or pressing it gently if necessary. Shake off any excess and place on a plate to dry. Repeat with the remaining cutlets.
Arrange the cutlets on plates. Rewhisk the vinaigrette to combine, and toss with the greens and, if desired, basil and tomatoes. Arrange the greens on top or to the side of each cutlet. Serve at once.
Serves 4.
Carbs 13 g, Fiber 1 g.
For the greens:
1 tbsp. extra virgin olive oil
1 tbsp. balsamic vinegar
1 tbsp. orange juice or warm water
pinch of kosher salt
pinch of freshly ground black pepper
8 cups salad greens, preferably including peppery greens such as baby arugula or watercress, cleaned and dried
fresh basil leaves and grape tomatoes (optional)
For the cutlets:
4 boneless turkey or chicken breast scaloppine or cutlets, about 1 lb.
2/3 cup fine dried plain bread crumbs
1/2 cup finely grated Parmesan cheese
pinch kosher salt and freshly ground black pepper
2 large eggs
2 tbsps. water
2 tsps. extra virgin olive oil
2 garlic cloves, thinly sliced
For the greens: In a medium bowl, whisk together the oil, vinegar, orange juice or water, salt and pepper. Set aside.
For the cutlets: Place them between 2 sheets of plastic wrap and, using a meat pounder, rolling pin or the bottom of a skillet, flatten them evenly to less than 1/4-inch thickness.
Heat a large nonstick skillet over medium-high heat. Add 1 teaspoon of the oil to the pan and swirl to coat. Add half the garlic and allow to sizzle for about 30 seconds. Move the garlic to the edge of the pan and add half the cutlets. Cook until golden and crisp and cooked through, about 2 minutes per side. Transfer to a plate and keep warm. Wipe out the pan and repeat with the remaining oil, garlic and cutlets.
In a pie plate or shallow dish, combine the bread crumbs, cheese, salt and pepper.
In a shallow bowl, beat the eggs with the water.
Dip 1 of the cutlets in the egg wash; allow any excess to drain off, then dredge it in the bread crumb mixture, patting or pressing it gently if necessary. Shake off any excess and place on a plate to dry. Repeat with the remaining cutlets.
Arrange the cutlets on plates. Rewhisk the vinaigrette to combine, and toss with the greens and, if desired, basil and tomatoes. Arrange the greens on top or to the side of each cutlet. Serve at once.
Serves 4.
Carbs 13 g, Fiber 1 g.
Roast Pork Salad with Ginger-Pineapple Dressing
From Better Homes and Gardens Diabetic Living
Makes 4 servings
Dawn's note: I think I'd substitute oranges in for the pineapples - pineapples are very high-GI
12 oz pork tenderloin
1/8 tsp salt
1/8 tsp ground black pepper
2 Tbsp honey mustard
6 cups torn romaine and/or spinach
2 cups fresh or canned pineapple chunks and/or sliced fresh nectarines
or peaches
Cracked black pepper (optional)
1 recipe Ginger-Pineapple Dressing (see recipe below)
Preheat oven to 425 degrees F. Trim fat from pork; sprinkle with salt and ground black pepper. Place pork on a rack in a shallow roasting pan. Roast for 20 minutes.
Spoon mustard onto pork. Roast 5 to 10 minutes or until an instant-read thermometer inserted in the thickest part registers 160 degrees F.
To serve, thinly slice pork. In 4 salad bowls or plates, arrange greens, pork, and fruit. If desired, sprinkle salads with cracked black pepper. Stir Ginger-Pineapple Dressing; drizzle onto salads.
Makes 4 servings
Ginger-Pineapple Dressing
In a small bowl, combine:
1/4 cup low-fat mayonnaise dressing
1/4 cup unsweetened pineapple juice or orange juice
1 Tbsp honey mustard
1 tsp grated fresh ginger
Cover and chill until serving time.
Per Serving:
240 Calories, 8g Total Fat, 2g Saturated Fat, 60mg Cholesterol, 219mg Sodium, 22g Carbs, 3g Fiber, 19g Protein
From Better Homes and Gardens Diabetic Living
Makes 4 servings
Dawn's note: I think I'd substitute oranges in for the pineapples - pineapples are very high-GI
12 oz pork tenderloin
1/8 tsp salt
1/8 tsp ground black pepper
2 Tbsp honey mustard
6 cups torn romaine and/or spinach
2 cups fresh or canned pineapple chunks and/or sliced fresh nectarines
or peaches
Cracked black pepper (optional)
1 recipe Ginger-Pineapple Dressing (see recipe below)
Preheat oven to 425 degrees F. Trim fat from pork; sprinkle with salt and ground black pepper. Place pork on a rack in a shallow roasting pan. Roast for 20 minutes.
Spoon mustard onto pork. Roast 5 to 10 minutes or until an instant-read thermometer inserted in the thickest part registers 160 degrees F.
To serve, thinly slice pork. In 4 salad bowls or plates, arrange greens, pork, and fruit. If desired, sprinkle salads with cracked black pepper. Stir Ginger-Pineapple Dressing; drizzle onto salads.
Makes 4 servings
Ginger-Pineapple Dressing
In a small bowl, combine:
1/4 cup low-fat mayonnaise dressing
1/4 cup unsweetened pineapple juice or orange juice
1 Tbsp honey mustard
1 tsp grated fresh ginger
Cover and chill until serving time.
Per Serving:
240 Calories, 8g Total Fat, 2g Saturated Fat, 60mg Cholesterol, 219mg Sodium, 22g Carbs, 3g Fiber, 19g Protein
Grilled Curry Chicken with Cucumber Raita
Makes 4 servings
4 skinless and boneless chicken breasts
2 Tbsp curry paste
1 Tbsp oil
1/2 Tbsp brown sugar **Note: Consider Brown Sugar Blend Splenda instead
1 tsp ground ginger
1/2 tsp ground cumin
Raita sauce:
1/2 of a medium sized cucumber, grated
1/2 tsp salt
1 cup plain, lowfat yogurt
2 Tbsp fresh mint, chopped
2 Tbsp lemon juice
Prepare grill. Place chicken breasts between two layers of plastic wrap then pound them using the flat side of a meat mallet or firmly rolled
using a rolling pin to flatten them.
In a small bowl, combine the curry paste, oil, sugar, ginger and cumin. Sprinkle the spices over each side of the chicken then grill for 10-15 minutes, turning once or until the meat is cooked
through.
Make the raita sauce:
In a small bowl, add the grated cucumber, salt, yogurt, mint and lemon juice. Stir until combined.
Serving Size: 1/4 of recipe (241 g)
Servings Per Recipe: 4
Nutrition per Serving:
223 Calories, 53 Calories from fat, 6g Total Fat, 1g Saturated Fat, 0g Trans Fat, 70mg Cholesterol, 597mg Sodium, 10g Total Carbs, 1g Dietary Fiber, 8g Sugars, 31g Protein
Makes 4 servings
4 skinless and boneless chicken breasts
2 Tbsp curry paste
1 Tbsp oil
1/2 Tbsp brown sugar **Note: Consider Brown Sugar Blend Splenda instead
1 tsp ground ginger
1/2 tsp ground cumin
Raita sauce:
1/2 of a medium sized cucumber, grated
1/2 tsp salt
1 cup plain, lowfat yogurt
2 Tbsp fresh mint, chopped
2 Tbsp lemon juice
Prepare grill. Place chicken breasts between two layers of plastic wrap then pound them using the flat side of a meat mallet or firmly rolled
using a rolling pin to flatten them.
In a small bowl, combine the curry paste, oil, sugar, ginger and cumin. Sprinkle the spices over each side of the chicken then grill for 10-15 minutes, turning once or until the meat is cooked
through.
Make the raita sauce:
In a small bowl, add the grated cucumber, salt, yogurt, mint and lemon juice. Stir until combined.
Serving Size: 1/4 of recipe (241 g)
Servings Per Recipe: 4
Nutrition per Serving:
223 Calories, 53 Calories from fat, 6g Total Fat, 1g Saturated Fat, 0g Trans Fat, 70mg Cholesterol, 597mg Sodium, 10g Total Carbs, 1g Dietary Fiber, 8g Sugars, 31g Protein
Low Carb Blueberry Muffins Recipe
Vegetable oil cooking spray
2 Tbsp wheat (or oat) bran and 1 Tbsp soy flour, mixed together
1 cup soy flour
1/2 cup sugar substitute (recommended: Splenda)
1 tsp baking powder
2 eggs
1/2 cup heavy cream
1/3 cup club soda
1/2 cup blueberries (if not sweet, sprinkle with 1 Tbsp of sugar substitute)
Preheat oven to 375 degrees F. Spray a 6-cup muffin tin with vegetable oil cooking spray.
Evenly sprinkle the pan with the wheat bran and soy flour mix, being careful to coat the sides of the cups also; this will prevent sticking.
In a bowl using a wire whisk, mix all the remaining ingredients, except the blueberries, until well blended, then fold in the blueberries and fill the 6 muffins cups evenly with the batter.
Place on the center rack of the oven and bake for 20 to 25 minutes, or until the tops turn golden brown and a toothpick stuck in the center
comes out clean. Remove from oven and let cool before refrigerating. Serve warm with butter or cream cheese.
Nutrition Information
Nutritional Analysis per serving
177 Calories, 12g Fat, 6g Saturated Fat, 12g Carbs, 4g Fiber
Vegetable oil cooking spray
2 Tbsp wheat (or oat) bran and 1 Tbsp soy flour, mixed together
1 cup soy flour
1/2 cup sugar substitute (recommended: Splenda)
1 tsp baking powder
2 eggs
1/2 cup heavy cream
1/3 cup club soda
1/2 cup blueberries (if not sweet, sprinkle with 1 Tbsp of sugar substitute)
Preheat oven to 375 degrees F. Spray a 6-cup muffin tin with vegetable oil cooking spray.
Evenly sprinkle the pan with the wheat bran and soy flour mix, being careful to coat the sides of the cups also; this will prevent sticking.
In a bowl using a wire whisk, mix all the remaining ingredients, except the blueberries, until well blended, then fold in the blueberries and fill the 6 muffins cups evenly with the batter.
Place on the center rack of the oven and bake for 20 to 25 minutes, or until the tops turn golden brown and a toothpick stuck in the center
comes out clean. Remove from oven and let cool before refrigerating. Serve warm with butter or cream cheese.
Nutrition Information
Nutritional Analysis per serving
177 Calories, 12g Fat, 6g Saturated Fat, 12g Carbs, 4g Fiber
Zucchini from Puebla
Zucchini from Puebla (This sounds GREAT, to me!)
From: 1,001 Recipes For People with Diabetes by Surrey Books
Yield: 6 servings
Vegetable cooking spray
1 cup chopped onion
2 lb zucchini, cut diagonally into 1/4-inch slices
4 roasted red peppers, cut into strips (about 1 cup)
1/2 cup reduced-sodium fat-free chicken broth
1/2 1 tsp ground cumin
1/2 cup fat-free milk
Salt and pepper, to taste
2 Tbsp crumbled Mexican white cheese or farmer's cheese
Spray large skillet with cooking spray; heat over medium heat until hot. Saute onion until tender, 5 to 8 minutes; stir in zucchini, roasted peppers, broth, and cumin. Heat to boiling.
Reduce heat and simmer, covered, just until the zucchini is crisp tender, 5 to 8 minutes.
Add milk; cook until hot, 1 to 2 minutes. Season to taste with salt and pepper. Spoon zucchini into serving bowl; sprinkle with cheese.
Nutritional Information Per Serving (1/6 of recipe): 100 Calories, 0.4g Fat, 2.6g Cholesterol, 36mg Sodium, 5.1g Protein, 20.3g Carbs
Zucchini from Puebla (This sounds GREAT, to me!)
From: 1,001 Recipes For People with Diabetes by Surrey Books
Yield: 6 servings
Vegetable cooking spray
1 cup chopped onion
2 lb zucchini, cut diagonally into 1/4-inch slices
4 roasted red peppers, cut into strips (about 1 cup)
1/2 cup reduced-sodium fat-free chicken broth
1/2 1 tsp ground cumin
1/2 cup fat-free milk
Salt and pepper, to taste
2 Tbsp crumbled Mexican white cheese or farmer's cheese
Spray large skillet with cooking spray; heat over medium heat until hot. Saute onion until tender, 5 to 8 minutes; stir in zucchini, roasted peppers, broth, and cumin. Heat to boiling.
Reduce heat and simmer, covered, just until the zucchini is crisp tender, 5 to 8 minutes.
Add milk; cook until hot, 1 to 2 minutes. Season to taste with salt and pepper. Spoon zucchini into serving bowl; sprinkle with cheese.
Nutritional Information Per Serving (1/6 of recipe): 100 Calories, 0.4g Fat, 2.6g Cholesterol, 36mg Sodium, 5.1g Protein, 20.3g Carbs
Herbed Feta Spread
1 quart container of nonfat plain yogurt
1 clove garlic, crushed and peeled
1/2 teaspoon salt, or to taste
1 cup crumbled feta cheese (about 4 ounces)
1 tablespoon extra-virgin olive oil
2 teaspoons chopped fresh parsley
1 teaspoon dried oregano
Walnuts and/or fresh dill for garnish
Strain yogurt by lining a sieve with cheesecloth and spooning in yogurt. Set sieve over a bowl, leaving at least 1 inch clearance at the bottom.
Cover and refrigerate for at least 8 hours or overnight.
Place garlic on a cutting board. Sprinkle with salt and mash into a paste with the side of a knife. Transfer to a medium bowl and add the drained yogurt (discard whey) and whisk until smooth. Stir in feta cheese, oil, and herbs.
Garnish with nuts and herbs, if desired (not figured into nutrition data).
Makes 10 servings:
Calories 65, Fat 3 g, Cholesterol 7 mg, Carbohydrate 4 g, Protein 4 g, Fiber 0 g, Sodium 248 mg
1 quart container of nonfat plain yogurt
1 clove garlic, crushed and peeled
1/2 teaspoon salt, or to taste
1 cup crumbled feta cheese (about 4 ounces)
1 tablespoon extra-virgin olive oil
2 teaspoons chopped fresh parsley
1 teaspoon dried oregano
Walnuts and/or fresh dill for garnish
Strain yogurt by lining a sieve with cheesecloth and spooning in yogurt. Set sieve over a bowl, leaving at least 1 inch clearance at the bottom.
Cover and refrigerate for at least 8 hours or overnight.
Place garlic on a cutting board. Sprinkle with salt and mash into a paste with the side of a knife. Transfer to a medium bowl and add the drained yogurt (discard whey) and whisk until smooth. Stir in feta cheese, oil, and herbs.
Garnish with nuts and herbs, if desired (not figured into nutrition data).
Makes 10 servings:
Calories 65, Fat 3 g, Cholesterol 7 mg, Carbohydrate 4 g, Protein 4 g, Fiber 0 g, Sodium 248 mg
Thanks Dawn for these. DH has announced that he's doing Montignac starting Sept 1.
I suppose I'll do it with him. Montignac is a French diet that is known in the US as Somersizing. Suzanne Somers stole it from Michel Montignac, apparently. You either eat meals with good carbs and no fats, or protein with no carbs, but never any carbs with fats. It actually works and is pretty healthy - you don't deprive yourself of any food group, it's about how you combine them during the day. But these recipes will fit.
At this point in my life I don't put a whole lot of stock in any diet that starts with a capital letter, but right now I'm having a hard time simply "eating right and excersing".
I suppose I'll do it with him. Montignac is a French diet that is known in the US as Somersizing. Suzanne Somers stole it from Michel Montignac, apparently. You either eat meals with good carbs and no fats, or protein with no carbs, but never any carbs with fats. It actually works and is pretty healthy - you don't deprive yourself of any food group, it's about how you combine them during the day. But these recipes will fit.
At this point in my life I don't put a whole lot of stock in any diet that starts with a capital letter, but right now I'm having a hard time simply "eating right and excersing".