So good….Yummy and Healthy Recipes

Posted on August 16, 2012

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I love to eat (and cook/bake).  But I do try to eat healthy.  Most of the time (I am human).  So when I find a good recipe, I like to share it.  So I am gonna share three wonderful recipes that were in the Walgreens Diabetes & You Summer 2012 edition.  You will love them!

Here we go:

Italian Beef Kabobs:

prep time:  15 minutes

total time:  1 hour, 25 minutes

makes:  6 servings

1.5 pounds beef boneless sirlion or round steak 1 inch thick

1 medium red bell pepper – cut into 1 inch pieces

1 package (8 ozs) whole mushrooms

1 medium zucchinin – cut lengthwise in half, then cut crosswise into 3/4 inch slices (just get it on the skewer – don’t worry about exact measurements)

1/2 cup italian dressing – i used fat free but reduced fat works too

9 small red potatoes cut in half

12 nine inch metal or wooden skewers

1. Cut beef into 1 inch pieces.  Place beef, bell pepper, mushrooms and zucchini in medium glass or plastic bowl.  Stir in dressing until coated.  Cover and refrigerate, stirring occasionally (I only stirred once).  Keep in refrigerator at least 1 hour but up to 12 hours.

2.  Heat coals or gas grill.  Place potatoes in 2 qt saucepan; add enough water to cover.  Heat to boiling; reduce heat to low.  Simmer uncovered about 10 minutes or until almost tender; drain.  Cool slightly.

3.  Remove beef and vegetables from dressing; reserve dressing.  Thread beef, marinated vegetables and potatoes alternately on each of twelve 9 inch metal skewers (i used wooden skewers).  Leave 1/2 inch space between each piece of food.  Brush kabobs with leftover dressing (you could use fresh dressing too).

4.  Cover and grill kabobs 4 to 5 inches from medium heat for 6 to 8 minutes  if you want medium rare to medium doneness; turning and and brushing with dressing after three minutes.  I cooked mine 12 minutes but I like everything very well done.  Discard any remaining dressing.

If you don’t  have a grill you could bake these in the oven using metal skewers.  Yum!

Nutrition Information:

Per serving (6 servings):

Calories 315.  Total fat 9 g.  Saturated fat 2 g. cholesterol 55 mg.  sodium 160 mg. total carbohydrate 38 g. dietary fiber 4 g.  protein 24 g.

Dietary Exchanges:  1 starch.  4 vegetables.  2 medium fat meat.

 

Green Garden Fries

Prep time:  20 minutes

Total time:  40 minutes

Makes:  6 servings

Dip:

1 container (6 oz) Yoplait Greek fat free plain yogurt (you could use non greek – fat free plain yogurt)

1 tablespoon olive oil

1 tablespoon lemon juice

1 clove garlic, finely chopped – I used 1 tsp of preminced garlic

1/2 teaspoon salt

2 tablespoons fresh herbs (basil, dill, oregano, or thyme) – i used dried herbs – just use less

vegetable fries:

1 cup Progresso panko bread crumbs (you could use any type of bread crumbs – Panko are good though- really crunchy)

1/2 cup finely shredded Parmesan cheese

1 tablespoon fresh herbs (see above)

1/4 teaspoon salt

3 tablespoons all purpose flour

2 eggs beaten – i used 1/2 cup of egg beaters

1.5 pound of sugar snap peas, broccolini, asparagus and/or zucchini (whatever veggies you like)

2 tablespoons of butter melted –   I used Smart Balance light.

1.  In a small bowl, mix dip ingredients.  Cover and refrigerate dip.

2.  Heat oven to 400 degrees.  LIne large cookie sheet with foil and spray with cooking spray like Pam.  Set aside.

3.  In small bowl, mix bread crumbs, parmesan cheese, 1 tablespoon fresh herbs, and the salt.  Line up three baking dishes or shallow bowls.  Place flour in first bowl.  Place eggs in second bowl.  Place bread crumb mixture in third bowl.  Dip and roll veggies into flour to coat (bowl one), dip into eggs (bowl two), then coat with bread crumb mixture (bowl three).  Place coated veggies on cooking sheet.  Sprinkle any remaining crumb mixture over veggies.  Drizzle with melted butter (I used Smart Balance light).

4.  Bake 18 to 20 minutes or until veggies are tender and coating is light golden brown.  Serve with dip.

Nutrition Information

Per Serving (6 servings):

Calories 260. Total fat 12 g.  Saturated fat 5 g.  Trans fat 0 g. Cholesterol 90 mg. Sodium 560 mg. Total carbohydrates 24 g. Dietary fiber 2 g.

Dietary exchanges:

1 starch.  2 vegetables. 1/2 lean meat. 2 fat.

 

And the best for last….Oatmeal brownies.  Woo hoo!

 

Oatmeal Brownies

Prep time:  15 minutes

Total time:  3 hours and 15 minutes (don’t let this scare you)

Makes 40 brownies

2.5 cups quick cooking or old fashioned oats

3/4 cup all purpose flour

3/4 cup packed brown sugar (i use the dark for baking but light is fine too – dark brown sugar tastes richer)

1/2 teaspoon baking soda

3/4 cup butter or margarine softened – I used 1/2 cup of Smart Balance light and 1/4 cup butter

1 box (1 lb 2.4 oz) Betty Crocker original supreme premium brownie mix

1/4 cup  water

1/4 cup vegetable oil – I used Smart Balance oil

1 to 2 eggs ( I used 1/4 cup egg beaters)

1/2 cup chopped nuts

1.  Heat oven to 350 degrees.  (325 degrees for dark or non stick pan).  Grease bottom only of 13 x 9 inch pan with shortening or cooking spray (I used Pam).

2.  Mix oats, flour, brown sugar, and baking soda in medium bowl; stir in butter (softened).  Reserve 1 cup of the oat mixture.  Press remaining oat mixture into pan.  Bake 10 minutes; cool 5 minutes.

3.  Stir brownie mix, pouch of chocolate syrup (yum), water, oil, and 1 egg for fudgelike brownies and 2 eggs for cake like brownies ( I used 1/4 cup egg beaters) in medium bowl, using spoon , until well blended.  Stir in nuts.  Carefully spread over baked layer.  Sprinkle with reserved oat mixture.

4.  Bake 40 to 45 minutes or until toothpick inserted 2 inches from side of pan comes out almost clean.  Cool completely – about 2 hours.  For brownies, cut into 8 rows by 5 rows.  Store tightly covered.

Nutrition Information:

Per serving – 40 brownies

Calories 150.  Total fat 7 g.  Saturated fat 3 g. Cholesterol 15 mg. Sodium 85 mg. Total carbohydrates 20 g. Dietary fiber 1 g. Sugars 12 g. Protein 1 g.

Dietary exchanges:

1.5 starch. 1 other carbohydrate. 1.5 fat

Enjoy these delicious yet healthy recipes.  Yum!

Michele Brown

Totally Diabetic

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