Vegetable Beef Soup

Here is a nice easy and tasty soup that has no quilt

Ingredients

• 1 pound beef top sirloin steak, cut into 1/2-inch cubes
• 1/4 teaspoon pepper, divided
• 2 teaspoons olive oil
• 2 cans (14-1/2 ounces each) beef broth
• 2 cups cubed peeled potatoes
• 1-1/4 cups water
• 2 medium carrots, sliced
• 1 tablespoon onion soup mix
• 1 tablespoon dried basil
• 1/2 teaspoon dried tarragon
• 2 tablespoons cornstarch
• 1/2 cup white wine or additional beef broth ( I use beef broth)

Directions

• Sprinkle steak with 1/8 teaspoon pepper. In a Dutch oven, brown steak
• in batches in oil over medium heat. Add the broth, potatoes, water,
• carrots, onion soup mix, basil, tarragon and remaining pepper; bring
• to a boil. Reduce heat; cover and simmer for 20-25 minutes or until
• vegetables are tender.
• In a small bowl, combine the cornstarch and wine until smooth; stir
• into soup. Bring to a boil; cook and stir for 2 minutes or until
• thickened. Yield: 7 servings.

Nutrition Facts: One serving (1 cup) equals 192 calories,  6 g fat (2 g saturated fat), 44 mg cholesterol, 633 mg sodium, 15 g carbohydrate, 2 g fiber, 17 g protein. Diabetic Exchanges: 2 lean meat, 1 starch.

Roasted Vegetable Soup

Here is a nice little soup to try for a cold and blustery day like today

1 large parsnip, peeled, thinly sliced

2 large  carrots, peeled, thinly sliced

1 large red pepper, cut into 1/2-inch chunks

1 large  sweet potato, peeled, cut into 1/2-inch chunks

1/4 cup KRAFT Light House Italian Dressing

2-1/2 cups  fat-free reduced-sodium chicken broth, divided

1 can (15 oz.) cannellini beans, rinsed

1/2 tsp.  freshly ground black pepper

1 cup KRAFT 2% Milk Shredded Italian* Three Cheese Blend

1/4 cup  chopped fresh basil

Make It

HEAT oven to 375ºF.
SPREAD vegetables onto bottom of 15x10x1-inch pan. Drizzle with dressing; toss to evenly coat vegetables. Bake 40 to 45 min. or until vegetables are tender, stirring after 20 min.
ADD 1/2 cup broth and 1-1/2 cups vegetables to blender; blend until smooth. Pour into large saucepan. Add remaining broth, remaining vegetables, beans and black pepper. Bring to boil on high heat; simmer on medium-low heat 10 min., stirring occasionally.
SERVE topped with cheese and basil.

* Made with quality cheeses crafted in the USA.

 

Substitute

Substitute Italian parsley for the basil.

Calories  280 Total fat  7 g Saturated fat  3 g Cholesterol  15 mg Sodium  790 mg Carbohydrate  40 g Dietary fiber  12 g Sugars  8 g Protein  17 g Vitamin A  270 %DV Vitamin C  50 %DV Calcium  50 %DV

Iron  15 %DV

 

Brown Sugar-Glazed Beets

Here is a tasty lowfat recipe to give a try

Ingredient
3 tbsp dark brown sugar
2 tbsp orange juice
1 tbsp unsalted butter
1/4 tsp salt
1/4 tsp pepper
3 cups of steamed beets 1 inch cubes

Prep
first steam beets, then combine brown sugar, orange juice, butter, salt and pepper. cook over medium heat, until sugar and butter mel. and starts to bubble. stur in beets and cook until liquid evaporates about 6 to 8 minutes.



Nutrition
74 calories, 2 g fat, 5 mg cholestrol, 14 g carb, 1 g of protien, 2 g fiber, 164 mg sodium, 276 potassium

Fire Roasted Tomato Basil Bisque Recipe

Fire Roasted Tomato Basil Bisque Recipe

Ingredients

• 1 – 28 oz can tomato sauce
• 2 – 14 oz cans fire roasted tomatoes
• 1 large bunch fresh basil, torn
• 1 quart chicken or vegetable stock
• 1/4 cup cornstarch
• 1/2 cup water
• 1 cup milk
• 3 tablespoon sugar
• salt and pepper
• 1 clove garlic, finely chopped
• 1/2 medium onion, finely chopped
• olive oil

Method
1. Preheat large soup pot. Drizzle with olive oil. Add onions. Saute over medium heat until translucent. Add garlic and saute for just a minute more. Add tomato sauce, fire-roasted tomatoes, vegetables stock, sugar to pot. Salt and pepper soup to taste.
2. Bring to a boil and reduce to a simmer. Simmer for 15 – 20 minutes. Combine 1/4 cup cornstarch and 1/2 cup water in a small bowl. Mix to combine. Add to soup and bring to a simmer. Soup will thicken. Add milk and basil. Heat through, but don’t boil again. Turn heat off and serve.

Bean & Barley Chili, for the cold weather

Nothing like a bowl of warm chili for the cold weather, we are about to get, predicting a chance of 1 to 3 inches of snow possible down here in the deep south.

 

Ingredients

• 2 cups dried pinto beans
• 1 tablespoon canola oil
• 2 large onions, finely chopped
• 2 carrots, finely chopped
• 2 stalks celery, finely chopped
• 6 cloves garlic, minced
• 2 teaspoons ground cumin
• 1 teaspoon dried oregano
• 6 cups water
• 1 bay leaf
• 4 dried mild New Mexico Chile's, stemmed and seeded ( I sub 2 tbsp of chili powder)
• 1 cup vegetable broth, or reduced-sodium chicken broth
• 1 28-ounce can plum tomatoes, drained and chopped
• 1/2 cup pearl barley
• 1 teaspoon salt
• 4 teaspoons cider vinegar
• 1/2 teaspoon sugar
• Freshly ground pepper, to taste

Preparation

1. Soak beans in cold water in a large pot for at least 8 hours or overnight. (Alternatively, cook beans in boiling water for 2 minutes. Cover and set aside for 1 hour.) Drain and rinse beans.
2. Heat oil in a Dutch oven over medium heat. Add onions, carrots and celery; cook, stirring occasionally, until softened, 5 to 10 minutes. Add garlic, cumin and oregano; cook, stirring, until fragrant, about 1 minute.
3. Add water, bay leaf and beans; bring to a simmer. Skim foam from surface. Cover and simmer over low heat, stirring occasionally, for 1 1/4 hours.
4. Meanwhile, lightly toast Chile's in a heavy dry skillet over medium-low heat. Transfer to a plate and let cool; tear into several pieces.
5. Bring broth to a simmer in a small saucepan. Remove from heat and add Chile's; cover and let soften, turning several times, for 30 minutes. Transfer Chile's and broth to a blender or food processor and puree until smooth.
6. When the beans have simmered for 1 1/4 hours, add Chile puree, tomatoes, barley and salt. Simmer, partially covered, stirring occasionally, until beans and barley are tender and chili has thickened, about 45 minutes more.
7. Remove bay leaf. Season chili with vinegar, sugar, pepper and salt. Serve with Avocado Salsa, if desired.

I am a dessert kind of a girl! peanut butter pie

Peanut butter pie

1 chocolate pie crust
1 pkg. French Vanilla sugar-free pudding
1 3/4 cups skim milk
2 tablespoons peanut butter

Combine milk and pudding mix. Stir in peanut butter and it will be thicker. Place in pie crust. Add low fat whipped topping. Refrigerate for two hours.

195 Calories; 11g Fat (50.2% calories from fat); 6g Protein; 19g Carbohydrate; 1g Dietary Fiber; 1mg Cholesterol; 312mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Non-Fat Milk; 2 Fat.

My hubby got me a steamer

Fed ex brought me a steamer thursday nite, my hubby surprised me, now I know why I married that man. I steamed some green beans for lunch yesterday and they were so good, just added some season salt. Yummy

Diabetics Rejoice! I bring you banana pudding

I found this on the southern living website http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=10000001989997
being a southern girl, I did a happy dance.

Ingredients

• 1/3  cup  all-purpose flour
• Dash of salt
• 2 1/2  cups  1% low-fat milk
• 1  (14-oz.) can fat-free sweetened condensed milk
• 2  egg yolks, lightly beaten
• 2  teaspoons  vanilla extract
• 3  cups  sliced ripe bananas
• 48  reduced-fat vanilla wafers
• 4  egg whites
• 1/4  cup  sugar (I use splenda blend)

Preparation

1. Preheat oven to 325°. Combine flour and salt in a medium saucepan. Gradually stir in 1% milk, sweetened condensed milk, and yolks, and cook over medium heat, stirring constantly, 8 to 10 minutes or until thickened. Remove from heat; stir in vanilla.
2. Layer 3 banana slices, 3 1/2 Tbsp. pudding, and 3 vanilla wafers in each of 8 (1-cup) ramekins or ovenproof glass dishes. Top each with 6 banana slices, 3 1/2 Tbsp. pudding, and 3 vanilla wafers.
3. Beat egg whites at high speed with an electric mixer until foamy. Add sugar, 1 Tbsp. at a time, beating until stiff peaks form and sugar dissolves (2 to 4 minutes). Spread about 1/2 cup meringue over each pudding.
4. Bake at 325° for 15 to 20 minutes or until golden. Let cool 30 minutes.
Note: An 8-inch square baking dish may be substituted for glass dishes. Arrange 1 cup bananas on bottom of dish. Top with one-third pudding mixture and 16 vanilla wafers. Repeat layers twice, ending with pudding. Arrange remaining 16 wafers around inside edge of dish, gently pressing wafers into pudding. Spread meringue over pudding, sealing edges; bake 20 to 25 minutes; cool as directed.

Nutritional Information

Calories: 359 Fat: 3.6g (sat 1g,mono 0.7g,poly 0.3g) Protein: 11g Carbohydrate: 70.7g Fiber: 1.3g Cholesterol: 58mg Iron: 1.1mg  Sodium: 234mg Calcium: 242mg

Grilled Peach- and Mustard-Glazed Pork Tenderloin

If you are a diabetic your best bet is to use sugar-free preserves, this is a tasty easy recipe I got from betty crocker and it is so good. http://www.bettycrocker.com/recipes/grilled-peach--and-mustard-glazed-pork-tenderloin/30581893-5cc6-43e6-901c-71d803e561ae

Marinade

1/2	cup peach preserves
2	tablespoons Dijon mustard
2	teaspoons olive or vegetable oil
1/4	teaspoon dried thyme leaves
1/4	teaspoon salt

Pork

2	pork tenderloins (about 3/4 lb each)

1. In shallow glass or plastic dish or resealable freezer plastic bag, mix marinade ingredients. Add pork; turn to coat. Cover dish or seal bag; refrigerate, turning pork occasionally, at least 1 hour but no longer than 8 hours.
2. Heat gas or charcoal grill. Remove pork from marinade; reserve marinade. Place pork on grill over medium heat. Cover grill; cook 20 to 25 minutes, brushing occasionally with marinade and turning once, until pork has slight blush of pink in center and meat thermometer inserted in center reads 160°F.
3. In 1-quart saucepan, heat remaining marinade to boiling; boil and stir 1 minute. Cut pork into slices; serve with marinade.

Substitution

Apricot preserves can be used instead of the peach preserves.

How-To

Zippered freezer plastic bags are great for mess-free marinating. Place the meat in the bag, fold over the top and squeeze out all the air, allowing the marinade to completely coat the food. When it's time to grill, take the bag outside and transfer the marinated meat to the grill.

Nutrition Information:

Nutrition Information:

1 Serving (1 Serving)

• Calories 220
  • (Calories from Fat 60),

• Total Fat 6g
  • (Saturated Fat 1 1/2g,
  • Trans Fat 0g),
• Cholesterol 45mg;
• Sodium 280mg;
• Total Carbohydrate 19g
  • (Dietary Fiber 0g,
  • Sugars 13g),
• Protein 22g;

Percent Daily Value*:

• Calcium ;

Exchanges:

• 0 Starch;
• 1 Fruit;
• 0 Other Carbohydrate;
• 0 Skim Milk;
• 0 Low-Fat Milk;
• 0 Milk;
• 0 Vegetable;
• 0 Very Lean Meat;
• 3 Lean Meat;
• 0 High-Fat Meat;
• 1 Fat;

Carbohydrate Choices:

• 1;

*Percent Daily Values are based on a 2,000 calorie diet.

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Double Chocolate Cheesecake

who loves dessert? Me! Here is a diabetic friendly dessert from pillsbury http://www.pillsburybaking.com/Recipes/Details.aspx?recipeID=4517

Ingredients:

	Crisco® Original No-Stick Cooking Spray
3/4	cup graham cracker crumbs
1/4	cup sugar ( I use splenda blend)
3 (8 oz.)	packages reduced fat cream cheese, softened
1/3	cup unsweetened cocoa powder
3	tablespoons Pillsbury BEST® All Purpose Flour
3	large egg whites
1 (14 oz.)	canEagle Brand® Low Fat Sweetened Condensed Milk
1	large egg
1/4	cup semi-sweet chocolate chips, melted
1 1/2	teaspoons vanilla extract

Preparation Directions:

1.	HEAT oven to 300°F. Spray bottom of 9-inch springform pan with no-stick cooking spray.
2.	COMBINE graham cracker crumbs and sugar; sprinkle evenly into bottom of pan.
3.	BEAT cream cheese until fluffy in large bowl. Mix in cocoa and flour. Add remaining ingredients; mix well. Pour into prepared pan.
4.	BAKE 40 to 50 minutes or until center is set. Cool. Chill. Garnish as desired.

Brownie Bites with Caramel Fluff

I found this on pillsbury and it  is low sugar and lowfat, we like that. http://www.pillsburybaking.com/Recipes/Details.aspx?recipeID=3898

Ingredients:

	Crisco® Original No-Stick Cooking Spray
1 (12.35 oz.)	package Pillsbury® Reduced Sugar Chocolate Fudge Brownie
1/3	cup Crisco® Pure Vegetable Oil
OR	1/3 cup Crisco® Puritan Canola Oil with Omega-3 DHA
3	tablespoons water
1	large egg
1/3	cup Smucker's® Sugar Free Caramel Spoonable Ice Cream Topping, plus additional for drizzling if desired
2	cups sugar free frozen whipped topping, thawed
2	teaspoons mini semi-sweet chocolate chips

Preparation Directions:

1.	HEAT oven to 350°F. Coat an 8 x 8-inch baking pan lightly with no-stick cooking spray.
2.	COMBINE brownie mix, oil, water and egg in medium bowl. Stir 50 strokes with spoon. Spread evenly in prepared pan.
3.	BAKE 30 to 32 minutes. Cool completely. Cut into cubes. Place half of cubes in 1 1/2-quart serving dish.
4.	STIR caramel topping in bowl until smooth. Whisk in whipped topping until blended. Spread half on top of brownie cubes in dish. Make another layer of remaining brownie cubes and topping. Sprinkle with mini chocolate chips. Drizzle with additional caramel topping, if desired.

Wow! I just realized I have lost 70 pds

I really can't believe, I did it. Who says you can't do anything if you try

Mocha Espresso Parfaits

Here is a healthy dessert to indulge in, I got it from kraft website http://www.kraftrecipes.com/recipes/mocha-espresso-parfaits-70058.aspx

1 container (16 oz.) BREAK-STONE'S or KNUDSEN 2% Milk-fat Low Fat Cottage Cheese

1/4 cup  sugar

1 Tbsp. unsweetened cocoa powder

2 tsp.  MAXWELL HOUSE Instant Coffee

2 cups sliced strawberries

1/2 cup  thawed COOL WHIP LITE Whipped Topping

1/4 cup PLANTERS Sliced Almonds, toasted

Make It

PLACE cottage cheese, sugar, cocoa and instant coffee in food processor container; cover. Process until well blended, stopping occasionally to scrape down side of food processor container.
SPOON half of the cottage cheese mixture evenly into 4 parfait glasses; top with half of the strawberries. Repeat layers. Top with the whipped topping and almonds.
SERVE immediately. Or, cover and refrigerate until ready to serve.

Kraft Kitchens Tips

Substitute

Substitute fresh raspberries for the sliced strawberries.

Calories  220 Total fat  7 g Saturated fat  3 g Cholesterol  10 mg Sodium  370 mg Carbohydrate  29 g Dietary fiber  3 g Sugars  21 g Protein  13 g Vitamin A  6 %DV Vitamin C  80 %DV Calcium  10 %DV

Iron  6 %DV Healthy Living Information Good source of vitamin A or C Diet Exchange 1-1/2 Carbohydrate + 1/2 Fruit + 2 Meat (VL) + 1 Fat

Rustic Italian Chicken & Rice

Here is another healthy recipe from the Kraft website http://www.kraftrecipes.com/recipes/rustic-italian-chicken-rice-121385.aspx?cm_mmc=eml-_-rbe-_-20110104-_-1029 to help you eat healthy this year

 

1/4 cup KRAFT Tuscan House Italian Dressing and Marinade, divided

4 small  boneless skinless chicken breasts (1 lb.)

1 onion, sliced

1   zucchini, cut in half lengthwise, then crosswise into 1/2-inch-thick slices

1 red pepper, cut into strips

1-3/4 cups  spaghetti sauce

2 cups hot cooked long-grain brown rice

1/2 cup  KRAFT 2% Milk Shredded Italian* Three Cheese Blend

2 Tbsp. KRAFT Grated Parmesan Cheese

Make It

HEAT 2 Tbsp. dressing in large skillet on medium heat. Add chicken; cook 5 to 7 min. on each side or until done (165ºF). Remove chicken from skillet; cover to keep warm.
ADD remaining dressing and vegetables to skillet; cook 3 to 5 min. or until vegetables are crisp-tender, stirring frequently. Stir in spaghetti sauce; cook 1 min. or until heated through, stirring frequently.
SPOON rice onto platter; top with chicken, sauce and cheeses.

* Made with quality cheeses crafted in the USA.

Kraft Kitchens Tips

Special Extra

Sprinkle with 1/4 cup thinly sliced fresh basil just before serving.

Calories  480 Total fat  17 g Saturated fat  4.5 g Cholesterol  80 mg Sodium  820 mg Carbohydrate  45 g Dietary fiber  6 g Sugars  10 g Protein  36 g Vitamin A  40 %DV Vitamin C  45 %DV Calcium  30 %DV

Iron  15 %DV Healthy Living Information Low calorieCarb Choices: 3 Diet Exchange 2-1/2 Starch + 1 Vegetable + 4 Meat (L) + 1 Fat

chicken dumpling soup

I got this off of the taste of home website  http://www.tasteofhome.com/Recipes/Chicken-and-Dumpling-Soup-2  It is low-fat and healthy. I am on a strict diabetic diet and I can enjoy this without worry, give it a try.

• 3/4 pound boneless skinless chicken breasts, cut into 1-inch cubes
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• 2 teaspoons olive oil
• 1/4 cup all-purpose flour
• 4 cups reduced-sodium chicken broth, divided
• 1 cup water
• 2 cups frozen French-cut green beans
• 1-1/2 cups sliced onions
• 1 cup coarsely shredded carrots
• 1/4 teaspoon dried marjoram
• 2/3 cup reduced-fat biscuit/baking mix
• 1/3 cup cornmeal
• 1/4 cup shredded reduced-fat cheddar cheese
• 1/3 cup fat-free milk

Directions

• Sprinkle chicken with salt and pepper. In a nonstick skillet, saute chicken in oil until browned and no longer pink.
• In a large saucepan, combine flour and 1/2 cup broth until smooth. Stir in water and remaining broth. Add the beans, onions, carrots, marjoram and chicken. Bring to a boil. Reduce heat; simmer, uncovered, for 10 minutes.
• Meanwhile, in a small bowl, combine the biscuit mix, cornmeal and cheese. Stir in milk just until moistened. Drop batter in 12 mounds onto simmering soup. Cover and simmer for 15 minutes or until a toothpick inserted in a dumpling comes out clean (do not lift the cover while simmering). Yield: 4 servings.

Nutrition Facts: 1-1/4 cups soup with 3 dumplings equals 353 calories, 8 g fat (2 g saturated fat), 52 mg cholesterol, 1,111 mg sodium, 44 g carbohydrate, 5 g fiber, 28 g protein. Diabetic Exchanges: 3 very lean meat, 2 starch, 2 vegetable, 1 fat.