It's half-way through the work week, and less than a week until Halloween. Where does the time go? Here are six diabetic recipes to help you through the day. Enjoy!
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/803.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
BREAKFAST STUFFED PEPPERS
This recipe begins, “A healthy blend of meat, dairy, vegetables, and spices, this breakfast will help you feel alert and well.” Makes 3 servings.
To view this online, click here.
Ingredients
3 small red, orange, and/or yellow peppers
3 oz. breakfast turkey sausage, crumbled and cooked
4 eggs
2 TBSP fat free milk
3 TBSP minced onion
2 cloves garlic, minced
2 tsp olive oil
1/2 cup shredded Monterey Jack cheese
1/4 cup chopped fresh parsley
1/4 tsp kosher salt
Pepper to taste
Directions
Preheat the oven to 350 degrees F.
Cut the tops off of the peppers, saving them. Remove the seeds from the peppers and set aside.
Sauté the onions and garlic in the olive oil until fragrant and tender.
Beat the eggs and milk together. Add the sausage, onion mixture, cheese, parsley and salt and pepper.
Divide evenly, filling up the peppers. Replace the pepper tops and place in a baking dish. Fill with 1 inch of water.
Bake for 40-45 minutes.
Nutritional Facts: Servings: 3; For 1 pepper: Calories 343; Total Fat 24g; Sodium 484mg; Carbohydrates 9g; Dietary Fiber 2g; Sugars 5g; Protein: 23g
LEAN & SPICY TACO MEAT
This recipe begins, “A combination of lean ground beef and ultra-lean ground turkey breast makes a less-greasy filling. Bypass taco-seasoning packets in favor of making your own full-flavored filling.” Total time: 30 minutes; Makes 6 servings.
To view this online, click here.
Ingredients
8 ounces 93%-lean ground beef
8 ounces 99%-lean ground turkey breast
1/2 cup chopped onion
1 10-ounce can diced tomatoes with green chiles, preferably Rotel brand (see Tip), or 1 1/4 cups petite-diced tomatoes
1/2 teaspoon ground cumin
1/2 teaspoon ground chipotle chile, or 1 teaspoon chili powder
1/2 teaspoon dried oregano
Directions
Cover and refrigerate for up to 1 day. Reheat just before serving.
6 servings, about 1/2 cup each
Place beef, turkey and onion in a large nonstick skillet over medium heat. Cook, breaking up the meat with a wooden spoon, until cooked through, about 10 minutes. Transfer to a colander to drain off fat. Wipe out the pan. Return the meat to the pan and add tomatoes, cumin, ground chipotle (or chili powder) and oregano. Cook over medium heat, stirring occasionally, until most of the liquid has evaporated, 3 to 6 minutes.
Nutritional Facts: Servings: 6; Per serving: Calories: 98; Carbohydrates: 3g; Fat: 2g; Saturated Fat: 1g;Monounsaturated Fat: 1g; Protein: 17g; Cholesterol: l35mg; Dietary Fiber: 1g; Potassium: 26mg; Sodium243: mg; Added Sugars: 0g; Exchanges: 3 1/2 very lean meat; Carbohydrate Servings: 0
ORANGE-SCENTED BEEF STIR-FRY
This recipe begins, “Orange marmalade is the secret ingredient in this quick stir-fry. For variations, substitute chicken, shrimp, pork or tofu for the beef; adjusting the cooking time accordingly.” Total Time: 30 minutes; Makes 4 servings, 1 1/4 cups each
To view this online, click here.
Ingredients
1/2 cup reduced-sodium chicken broth, divided
1 tablespoon cornstarch
2 tablespoons reduced-sodium soy sauce
2 tablespoons orange marmalade
1 tablespoon oyster-flavored sauce
1 tablespoon rice vinegar
1 1/2-2 teaspoons chile-garlic sauce
4 teaspoons canola oil, divided
12 ounces beef top sirloin, trimmed of fat and cut into 1/4-inch strips
1 tablespoon minced fresh ginger
1 large onion, slivered (1 1/2-2 cups)
1 small red bell pepper, diced (1 cup)
1 pound broccoli florets, (about 4 cups)
Directions
Combine 1/4 cup broth, cornstarch, soy sauce, marmalade, oyster sauce, vinegar and chile-garlic sauce in a small bowl; mix well.
Heat 1 teaspoon oil in a wok or large nonstick skillet over high heat. Add half the beef; stir-fry until browned, about 2 minutes. Transfer to a plate. Stir-fry the remaining beef in 1 teaspoon oil; transfer to the plate.
Add the remaining 2 teaspoons oil to the wok. Add ginger and stir-fry until fragrant, 10 to 20 seconds. Add onion; stir-fry for 30 seconds. Add bell pepper and broccoli; stir-fry for 30 seconds. Pour in the remaining 1/4 cup broth, cover and cook until the vegetables are crisp-tender, 2 to 4 minutes. Push the vegetables to the sides. Stir the sauce mixture and add it to the wok. Cook, stirring, until the sauce becomes thick and translucent. Stir the vegetables into the sauce and return the beef to the wok; toss to coat. Serve immediately.
Nutritional Facts: Servings: 4; Per serving: 265 Calories; Carbohydrates: 23 g; Fat: 11 g; Saturated Fat: 3 g; Monounsaturated Fat: 5 g; Protein: 20 g; Cholesterol: 41 mg; Dietary Fiber: 5 g; 541mg Potassium: 541 mg; Sodium: 560g; Added Sugars: 0g; other carbohydrate: 1/2; vegetable: 2; lean meat Exchanges: 3; Carbohydrate Servings: 1; Vitamin C (273% daily value); Vitamin A (105% dv); Zinc (27% dv); Folate (24% dv); Iron (20% dv); Potassium (15% dv)
KEY LARGO BANANAS FLAMBE'
Makes: 4 Servings
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2 medium bananas, ripe but firm
1/2 lime
1 tablespoon margarine
1 tablespoon dark brown sugar
2 tablespoons rum
Directions
Peel the bananas and slice in half both lengthwise and crosswise. (Each banana will be quartered.) Squeeze the juice from the lime over the bananas.
Melt the margarine in a large nonstick skillet over medium heat. Saute the bananas for 2 minutes per side. Sprinkle with brown sugar; cook 1 minute more per side.
Drizzle with rum. Remove from the stove and carefully ignite. Shake the skillet until the flames are extinguished. Serve immediately on warmed dessert plates.
Nutritional Information Per Serving: (1/2 Banana /2 slices): Calories: 103, Fat: 3 g, Cholesterol: 0 mg, Sodium: 35 mg, Carbohydrate: 17 g, Dietary Fiber: 1 g, Sugars: 12 g, Protein: 1 g, Diabetic Exchanges: 1 Fruit, 1 Fat
PEPPERONI PIZZA SALAD
Servings: 6 (1-1/4 cup)
Source: Cooking Healthy and Fast
View recipe: http://diabeticgourmet.com/recipes/html/104.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=104
Ingredients
3/4 Cup refrigerated Garden Vegetable Pasta Sauce
1 Tbsp olive oil
1/2 tsp dried Italian seasoning
1 Cup (4 oz) Mozzarella cheese, shredded
1/3 Cup (1-3/4 oz) small pepperoni slices, halved
1 Cup fresh mushrooms, sliced
1 Cup Green bell pepper, chopped
1/4 Cup black olives, sliced
1 Tomato, chopped
Directions
Cook rotini to desired doneness as directed on package, omitting salt. Drain; rinse with cold water.
Meanwhile, combine pasta sauce, oil and Italian seasoning in a large bowl; blend well.
Add cooked rotini and remaining ingredients to pasta sauce mixture; toss gently to coat. Refrigerate until serving time.
Nutritional Information Per Serving: Calories: 290; Fat: 11 g; Sodium: 440 mg; Cholesterol: 17 mg; Carbohydrates: 17 g; Exchanges: 1-1/2 Med Fat Meat, 1 Starch/Bread, 1 Vegetable
Showing posts with label Lean & Spicy Taco Meat. Show all posts
Showing posts with label Lean & Spicy Taco Meat. Show all posts
Wednesday, October 26, 2016
Friday, October 21, 2016
Friday Recipes
It's finally Friday. It always feels good to get to the end of the week. According to weather reports, Florida is supposed to be cooling off (again). Cooler temps, low humidity...that works!
And now, for today's six recipes to help you through the weekend. Enjoy!
SPINACH PINWHEELS
Servings: 24; 1 slice per serving
Source: The New American Heart Association Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/71.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=71
Ingredients
1 teaspoon light margarine
1/2 cup finely chopped onion
10-ounce package frozen no-salt-added chopped spinach, thawed
1/2 cup nonfat or part-skim ricotta cheese
1 tablespoon fresh lemon juice
Dash of nutmeg
Dash of cayenne
10-ounce package of refrigerated pizza dough
Vegetable oil spray
White of 1 egg, slightly beaten
1 tablespoon sesame seeds
Directions
In a small nonstick skillet, heat margarine over medium-high heat. Swirl to cover bottom. Saute onion until translucent, 2 to 3 minutes.
In a medium bowl, combine onion, spinach, ricotta, lemon juice, nutmeg, and cayenne. Blend well.
Press dough into a 12x14-inch rectangle. Cut in half, forming two 7x12-inch rectangles.
With a rubber scraper, spread half the spinach mixture on each piece of dough. Roll up, starting from a 12-inch side. Pinch each end of rolled dough. Cover and refrigerate for 30 minutes.
Preheat oven to 425 degrees F. Lightly spray a baking sheet with vegetable oil spray.
With a sharp knife, cut each roll into 12 slices. Put pieces on baking sheet. Brush with egg white and sprinkle with sesame seeds.
Bake for 15 to 18 minutes, or until light golden brown.
Nutritional Information Per Serving: Calories: 37; Protein: 2 g; Fat: 1 g; Carbohydrates: 6 g; Exchanges: 1/2 Starch/Bread
LEAN & SPICY TACO MEAT
This recipe begins, “A combination of lean ground beef and ultra-lean ground turkey breast makes a less-greasy filling. Bypass taco-seasoning packets in favor of making your own full-flavored filling.” Total time: 30 minutes; Makes 6 servings.
To view this online, click here.
Ingredients
8 ounces 93%-lean ground beef
8 ounces 99%-lean ground turkey breast
1/2 cup chopped onion
1 10-ounce can diced tomatoes with green chiles, preferably Rotel brand (see Tip), or 1 1/4 cups petite-diced tomatoes
1/2 teaspoon ground cumin
1/2 teaspoon ground chipotle chile, or 1 teaspoon chili powder
1/2 teaspoon dried oregano
Directions
Cover and refrigerate for up to 1 day. Reheat just before serving.
6 servings, about 1/2 cup each
Place beef, turkey and onion in a large nonstick skillet over medium heat. Cook, breaking up the meat with a wooden spoon, until cooked through, about 10 minutes. Transfer to a colander to drain off fat. Wipe out the pan. Return the meat to the pan and add tomatoes, cumin, ground chipotle (or chili powder) and oregano. Cook over medium heat, stirring occasionally, until most of the liquid has evaporated, 3 to 6 minutes.
Nutritional Facts: Servings: 6; Per serving: Calories: 98; Carbohydrates: 3g; Fat: 2g; Saturated Fat: 1g;Monounsaturated Fat: 1g; Protein: 17g; Cholesterol: l35mg; Dietary Fiber: 1g; Potassium: 26mg; Sodium243: mg; Added Sugars: 0g; Exchanges: 3 1/2 very lean meat; Carbohydrate Servings: 0
GARLIC CHICKEN
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/79.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=79
Source: Gourmet Inspirations Healthy Cooking
Ingredients
2 teaspoons oil
4 single chicken breasts (16 oz. raw weight) skinned, boned, washed, cut into 1" strips
5-6 cloves garlic, sliced
2-1/4 cups chicken broth, low-sodium
1/4 cup lemon juice
1/3 cup dry white wine
1/4 teaspoon salt
Ground black pepper to taste
Directions
In a large skillet, heat oil to medium high.
Stir-fry chicken strips until well browned on both sides. Remove chicken pieces and set aside.
Saute garlic slices until soft and golden.
Stir in chicken broth, lemon juice, and wine.
When mixture is hot, reduce heat to medium and return chicken to skillet. Simmer a few minutes to heat through.
If desired, thicken sauce with pinch of instant potatoes. Serve over rice, if desired.
Nutritional Information Per Serving: Calories: 165; Protein: 19 g; Fat: 7 g; Carbohydrates: 3 g; Exchanges: 3 Low-Fat Meat
GARLIC CAULIFLOWER
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/78.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=78
Ingredients
1 small head of cauliflower
1 tablespoons virgin olive oil
2 large cloves garlic-minced
1 tablespoon toasted sesame seeds
Dash paprika (optional)
Pepper to taste (optional)
Directions
In a large kettle, bring 2 quarts of water to a boil.
Trim cauliflower and break into flowerets.
Drop into boiling water and cook about 2 minutes.
Drain in a colander.
In a large, non-stick skillet, heat oil and toast garlic.
Add cauliflower and sesame seeds and saute for 1 minute.
Dust with paprika and pepper before serving (optional).
Nutritional Information Per Serving: Calories: 76; Protein: 3 g; Fat: 5 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Fat
MIKE DITKA'S OFFICIAL TAILGATER'S PORK CHOPS
This begins, “This recipe was developed by Chef Tom Kenny of Mike Ditka's Restaurant in Chicago. A favorite pork chop recipe for tailgating of the legendary coach of Da Bears and the New Orleans Saints and 5-time Pro Bowler.”
Serves 8.
Source: NPB
Find this recipe at: http://diabeticgourmet.com/recipes/html/827.shtml
Ingredients
8 pork rib chops, 1-inch thick
4 cups orange juice
1 cup soy sauce
2 tablespoons garlic, chopped
1/2 cup Dijon-style mustard
1/2 cup honey
1 teaspoon cayenne pepper
Directions
In a mixing bowl, combine orange juice, soy sauce, garlic, mustard, honey and cayenne pepper. Mix together with a whisk. Pour over pork chops and marinate in the refrigerator for 12-24 hours.
Remove pork from marinade; discard marinade. Season pork with salt and pepper and grill for 10-12 minutes, turning once, until internal temperature on a thermometer reads 160 degrees F.
Nutritional Information Per Serving: Calories: 164; Protein: 21 g; Fat: 6 g; Sodium: 848 mg; Cholesterol: 51 mg; Saturated Fat: 1 g; Dietary Fiber: 0 g; Carbohydrates: 11 g
ROASTED TURNIPS WITH GINGER
Servings: 4
Source: Family Circle's All-Time Favorite Recipes
View recipe: http://diabeticgourmet.com/recipes/html/101.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=101
Ingredients
1/2 teaspoon salt
1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips
2 teaspoons dark Asian sesame oil
1 teaspoon ground ginger
1/8 teaspoon black pepper
Directions
Heat oven to 375 degrees F.
Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.
Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.
Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat
And now, for today's six recipes to help you through the weekend. Enjoy!
SPINACH PINWHEELS
Servings: 24; 1 slice per serving
Source: The New American Heart Association Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/71.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=71
Ingredients
1 teaspoon light margarine
1/2 cup finely chopped onion
10-ounce package frozen no-salt-added chopped spinach, thawed
1/2 cup nonfat or part-skim ricotta cheese
1 tablespoon fresh lemon juice
Dash of nutmeg
Dash of cayenne
10-ounce package of refrigerated pizza dough
Vegetable oil spray
White of 1 egg, slightly beaten
1 tablespoon sesame seeds
Directions
In a small nonstick skillet, heat margarine over medium-high heat. Swirl to cover bottom. Saute onion until translucent, 2 to 3 minutes.
In a medium bowl, combine onion, spinach, ricotta, lemon juice, nutmeg, and cayenne. Blend well.
Press dough into a 12x14-inch rectangle. Cut in half, forming two 7x12-inch rectangles.
With a rubber scraper, spread half the spinach mixture on each piece of dough. Roll up, starting from a 12-inch side. Pinch each end of rolled dough. Cover and refrigerate for 30 minutes.
Preheat oven to 425 degrees F. Lightly spray a baking sheet with vegetable oil spray.
With a sharp knife, cut each roll into 12 slices. Put pieces on baking sheet. Brush with egg white and sprinkle with sesame seeds.
Bake for 15 to 18 minutes, or until light golden brown.
Nutritional Information Per Serving: Calories: 37; Protein: 2 g; Fat: 1 g; Carbohydrates: 6 g; Exchanges: 1/2 Starch/Bread
LEAN & SPICY TACO MEAT
This recipe begins, “A combination of lean ground beef and ultra-lean ground turkey breast makes a less-greasy filling. Bypass taco-seasoning packets in favor of making your own full-flavored filling.” Total time: 30 minutes; Makes 6 servings.
To view this online, click here.
Ingredients
8 ounces 93%-lean ground beef
8 ounces 99%-lean ground turkey breast
1/2 cup chopped onion
1 10-ounce can diced tomatoes with green chiles, preferably Rotel brand (see Tip), or 1 1/4 cups petite-diced tomatoes
1/2 teaspoon ground cumin
1/2 teaspoon ground chipotle chile, or 1 teaspoon chili powder
1/2 teaspoon dried oregano
Directions
Cover and refrigerate for up to 1 day. Reheat just before serving.
6 servings, about 1/2 cup each
Place beef, turkey and onion in a large nonstick skillet over medium heat. Cook, breaking up the meat with a wooden spoon, until cooked through, about 10 minutes. Transfer to a colander to drain off fat. Wipe out the pan. Return the meat to the pan and add tomatoes, cumin, ground chipotle (or chili powder) and oregano. Cook over medium heat, stirring occasionally, until most of the liquid has evaporated, 3 to 6 minutes.
Nutritional Facts: Servings: 6; Per serving: Calories: 98; Carbohydrates: 3g; Fat: 2g; Saturated Fat: 1g;Monounsaturated Fat: 1g; Protein: 17g; Cholesterol: l35mg; Dietary Fiber: 1g; Potassium: 26mg; Sodium243: mg; Added Sugars: 0g; Exchanges: 3 1/2 very lean meat; Carbohydrate Servings: 0
GARLIC CHICKEN
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/79.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=79
Source: Gourmet Inspirations Healthy Cooking
Ingredients
2 teaspoons oil
4 single chicken breasts (16 oz. raw weight) skinned, boned, washed, cut into 1" strips
5-6 cloves garlic, sliced
2-1/4 cups chicken broth, low-sodium
1/4 cup lemon juice
1/3 cup dry white wine
1/4 teaspoon salt
Ground black pepper to taste
Directions
In a large skillet, heat oil to medium high.
Stir-fry chicken strips until well browned on both sides. Remove chicken pieces and set aside.
Saute garlic slices until soft and golden.
Stir in chicken broth, lemon juice, and wine.
When mixture is hot, reduce heat to medium and return chicken to skillet. Simmer a few minutes to heat through.
If desired, thicken sauce with pinch of instant potatoes. Serve over rice, if desired.
Nutritional Information Per Serving: Calories: 165; Protein: 19 g; Fat: 7 g; Carbohydrates: 3 g; Exchanges: 3 Low-Fat Meat
GARLIC CAULIFLOWER
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/78.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=78
Ingredients
1 small head of cauliflower
1 tablespoons virgin olive oil
2 large cloves garlic-minced
1 tablespoon toasted sesame seeds
Dash paprika (optional)
Pepper to taste (optional)
Directions
In a large kettle, bring 2 quarts of water to a boil.
Trim cauliflower and break into flowerets.
Drop into boiling water and cook about 2 minutes.
Drain in a colander.
In a large, non-stick skillet, heat oil and toast garlic.
Add cauliflower and sesame seeds and saute for 1 minute.
Dust with paprika and pepper before serving (optional).
Nutritional Information Per Serving: Calories: 76; Protein: 3 g; Fat: 5 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Fat
MIKE DITKA'S OFFICIAL TAILGATER'S PORK CHOPS
This begins, “This recipe was developed by Chef Tom Kenny of Mike Ditka's Restaurant in Chicago. A favorite pork chop recipe for tailgating of the legendary coach of Da Bears and the New Orleans Saints and 5-time Pro Bowler.”
Serves 8.
Source: NPB
Find this recipe at: http://diabeticgourmet.com/recipes/html/827.shtml
Ingredients
8 pork rib chops, 1-inch thick
4 cups orange juice
1 cup soy sauce
2 tablespoons garlic, chopped
1/2 cup Dijon-style mustard
1/2 cup honey
1 teaspoon cayenne pepper
Directions
In a mixing bowl, combine orange juice, soy sauce, garlic, mustard, honey and cayenne pepper. Mix together with a whisk. Pour over pork chops and marinate in the refrigerator for 12-24 hours.
Remove pork from marinade; discard marinade. Season pork with salt and pepper and grill for 10-12 minutes, turning once, until internal temperature on a thermometer reads 160 degrees F.
Nutritional Information Per Serving: Calories: 164; Protein: 21 g; Fat: 6 g; Sodium: 848 mg; Cholesterol: 51 mg; Saturated Fat: 1 g; Dietary Fiber: 0 g; Carbohydrates: 11 g
ROASTED TURNIPS WITH GINGER
Servings: 4
Source: Family Circle's All-Time Favorite Recipes
View recipe: http://diabeticgourmet.com/recipes/html/101.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=101
Ingredients
1/2 teaspoon salt
1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips
2 teaspoons dark Asian sesame oil
1 teaspoon ground ginger
1/8 teaspoon black pepper
Directions
Heat oven to 375 degrees F.
Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.
Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.
Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat
Thursday, October 20, 2016
Where's the Beef?
For many years, beef was king of the food world, at least when it came to protein. Even with all the ways to get protein in your diet - chicken, pork, and the many vegetarian protein-rich foods like tofu - beef is still king for many people.
For anyone who heads straight for the meat counter at the grocery store, here are six beefy recipes to try out. Enjoy!
Note: I have to admit that I'm a vegetarian ("oh, no, she's one of them!!!"), but I did spend many years eating burgers, steak, and meatloaf. Everyone has their preferences.
LEAN & SPICY TACO MEAT
This recipe begins, “A combination of lean ground beef and ultra-lean ground turkey breast makes a less-greasy filling. Bypass taco-seasoning packets in favor of making your own full-flavored filling.” Total time: 30 minutes; Makes 6 servings.
To view this online, click here.
Ingredients
8 ounces 93%-lean ground beef
8 ounces 99%-lean ground turkey breast
1/2 cup chopped onion
1 10-ounce can diced tomatoes with green chiles, preferably Rotel brand (see Tip), or 1 1/4 cups petite-diced tomatoes
1/2 teaspoon ground cumin
1/2 teaspoon ground chipotle chile, or 1 teaspoon chili powder
1/2 teaspoon dried oregano
Directions
Cover and refrigerate for up to 1 day. Reheat just before serving.
6 servings, about 1/2 cup each
Place beef, turkey and onion in a large nonstick skillet over medium heat. Cook, breaking up the meat with a wooden spoon, until cooked through, about 10 minutes. Transfer to a colander to drain off fat. Wipe out the pan. Return the meat to the pan and add tomatoes, cumin, ground chipotle (or chili powder) and oregano. Cook over medium heat, stirring occasionally, until most of the liquid has evaporated, 3 to 6 minutes.
Nutritional Facts: Servings: 6; Per serving: Calories: 98; Carbohydrates: 3g; Fat: 2g; Saturated Fat: 1g;Monounsaturated Fat: 1g; Protein: 17g; Cholesterol: l35mg; Dietary Fiber: 1g; Potassium: 26mg; Sodium243: mg; Added Sugars: 0g; Exchanges: 3 1/2 very lean meat; Carbohydrate Servings: 0
ORANGE-SCENTED BEEF STIR-FRY
This recipe begins, “Orange marmalade is the secret ingredient in this quick stir-fry. For variations, substitute chicken, shrimp, pork or tofu for the beef; adjusting the cooking time accordingly.” Total Time: 30 minutes; Makes 4 servings, 1 1/4 cups each
To view this online, click here.
Ingredients
1/2 cup reduced-sodium chicken broth, divided
1 tablespoon cornstarch
2 tablespoons reduced-sodium soy sauce
2 tablespoons orange marmalade
1 tablespoon oyster-flavored sauce
1 tablespoon rice vinegar
1 1/2-2 teaspoons chile-garlic sauce
4 teaspoons canola oil, divided
12 ounces beef top sirloin, trimmed of fat and cut into 1/4-inch strips
1 tablespoon minced fresh ginger
1 large onion, slivered (1 1/2-2 cups)
1 small red bell pepper, diced (1 cup)
1 pound broccoli florets, (about 4 cups)
Directions
Combine 1/4 cup broth, cornstarch, soy sauce, marmalade, oyster sauce, vinegar and chile-garlic sauce in a small bowl; mix well.
Heat 1 teaspoon oil in a wok or large nonstick skillet over high heat. Add half the beef; stir-fry until browned, about 2 minutes. Transfer to a plate. Stir-fry the remaining beef in 1 teaspoon oil; transfer to the plate.
Add the remaining 2 teaspoons oil to the wok. Add ginger and stir-fry until fragrant, 10 to 20 seconds. Add onion; stir-fry for 30 seconds. Add bell pepper and broccoli; stir-fry for 30 seconds. Pour in the remaining 1/4 cup broth, cover and cook until the vegetables are crisp-tender, 2 to 4 minutes. Push the vegetables to the sides. Stir the sauce mixture and add it to the wok. Cook, stirring, until the sauce becomes thick and translucent. Stir the vegetables into the sauce and return the beef to the wok; toss to coat. Serve immediately.
Nutritional Facts: Servings: 4; Per serving: 265 Calories; Carbohydrates: 23 g; Fat: 11 g; Saturated Fat: 3 g; Monounsaturated Fat: 5 g; Protein: 20 g; Cholesterol: 41 mg; Dietary Fiber: 5 g; 541mg Potassium: 541 mg; Sodium: 560g; Added Sugars: 0g; other carbohydrate: 1/2; vegetable: 2; lean meat Exchanges: 3; Carbohydrate Servings: 1; Vitamin C (273% daily value); Vitamin A (105% dv); Zinc (27% dv); Folate (24% dv); Iron (20% dv); Potassium (15% dv)
COMFORTING CROCK POT CHILI
This recipe begins, “This classic and simple crock pot chili is sure to please your taste buds!”
To view this online, click here.
Ingredients
1 pound ground turkey breast or very lean ground beef
1 large onion — finely chopped
5 oz pinto beans — rinsed and drained
8 1/2 oz corn — rinsed and drained
15 oz tomato sauce
14 1/2 oz diced tomatoes
10 oz diced tomato and green chilies
1 tbs. chili powder
1 tsp. ground cumin
1/2 tsp. garlic powder
1/2 tsp. salt
Directions
In nonstick skillet over medium heat, cook ground meat until meat is no longer pink; drain. Transfer meat to Crock Pot. Add remaining ingredients and stir until combined. Cook on "high" for 4 hours; remove lid and stir quickly halfway through.
Nutritional Facts: Servings: 8; Serving size: 1 cup; Per serving: Calories: 214; Carbohydrate: 24g; Protein: 16g; Fat: 6 g; Saturated Fat: 2g; Sodium: 901 mg; Fiber: 5
HUNGARIAN BEEF GOULASH
This recipe begins, “This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle.”
To view this online, click here.
Total Time: 4 1/ 2 – 8 hours
Ingredients
2 pounds beef stew meat, (such as chuck), trimmed and cubed
2 teaspoons caraway seeds
1 1/2-2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)
1/4 teaspoon salt
Freshly ground pepper, to taste
1 large or 2 medium onions, chopped
1 small red bell pepper, chopped
1 14-ounce can diced tomatoes
1 14-ounce can reduced-sodium beef broth
1 teaspoon Worcestershire sauce
3 cloves garlic, minced
2 bay leaves
1 tablespoon cornstarch mixed with 2 tablespoons water
2 tablespoons chopped fresh parsley
Directions
Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.
8 servings, about 1 cup each
Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.
Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low.
Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.
Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.
Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com.
Nutritional Facts: Servings: 8; Per serving: Calories: 177; Carbohydrates:7g; Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Protein: 25g; Cholesterol: 49mg; Dietary Fiber: 1g; Potassium: 288mg; Sodium: 340mg; Added Sugars: 0g; Exchanges: 1 vegetable; 3 lean meat; Carbohydrate Servings: 1/2
TEXAS RED CHILI
Servings: 8
Source: Family Circle's "All-time Favorite Recipes"
View recipe: http://diabeticgourmet.com/recipes/html/90.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=90
Ingredients
2 tablespoons vegetable oil
1 beef brisket (about 2 pounds), cut into 1/4-inch cubes
1 cup chopped onion
3 jalapeno chiles, halved, seeded and finely, chopped
2 cloves garlic, finely chopped
1/4 cup chili powder
1 tablespoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground red pepper (cayenne)
1 can (13-3/4 ounces) beef broth
2 cans (14-1/2 ounces each) stewed tomatoes
1 bottle (12 ounces) beer
1 bay leaf
Lime wedges for garnish
Directions
Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.
Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute. Return meat to pot.
Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.
To serve, ladle chili into bowls. Garnish each bowl with lime wedge.
Nutritional Information Per Serving: Calories: 334; Protein: 30 g; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Carbohydrates: 15 g; Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat
GRILLED INDIAN KABOBS WITH SWEET ONIONS AND RED BELL PEPPERS
This recipe begins, “These delicious, colorful kabobs are terrific served with a medley of grilled vegetables. The Indian spice rub can be made several days in advance. Place in a covered jar and refrigerate until ready to use.”
Serves 8-10.
Source: NPB
Find this recipe at: http://diabeticgourmet.com/recipes/html/830.shtml
Ingredients
1 bone-in sirloin pork roast, about 4 pounds, boned and cut into 1 1/2-inch cubes
2 large red bell peppers, seeded, deribbed, and cut into 1-inch squares
2 large sweet onions, such as Walla Walla or Vidalia, cut into 1-inch chunks
12 (12-inch) skewers , soaked in water for at least 30 minutes
Vegetable oil cooking spray
Indian Spice Paste:
4 large cloves garlic
2 tablespoons curry powder
1 tablespoon kosher salt
1 tablespoon ground cumin
1 tablespoon ground coriander
1/4 teaspoon cayenne
1/2 cup fresh lemon juice
2 tablespoons olive oil
2 tablespoons water
Directions
To make Indian spice paste, place garlic in food processor and process until minced. Add spices, lemon juice, oil, and water. Process until thoroughly combined.
Place pork in large self-sealing plastic bag. Pour paste over pork and mix pork with paste until pork is evenly coated. Seal bag and refrigerate for 2 to 4 hours.
Prepare medium-hot fire in charcoal grill or preheat gas grill to medium high. Thread pork onto skewers, alternating with pieces of red pepper and onion. Spray grill grate with vegetable oil spray. Grill kabobs directly over medium-hot fire, turning to brown evenly on all sides, for total of 10 to 12 minutes. Transfer to warm platter or individual dinner plates and serve.
Nutritional Information Per Serving: Calories: 225; Protein: 27 g; Sodium: 420 mg; Cholesterol: 80 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 8 g
For anyone who heads straight for the meat counter at the grocery store, here are six beefy recipes to try out. Enjoy!
Note: I have to admit that I'm a vegetarian ("oh, no, she's one of them!!!"), but I did spend many years eating burgers, steak, and meatloaf. Everyone has their preferences.
LEAN & SPICY TACO MEAT
This recipe begins, “A combination of lean ground beef and ultra-lean ground turkey breast makes a less-greasy filling. Bypass taco-seasoning packets in favor of making your own full-flavored filling.” Total time: 30 minutes; Makes 6 servings.
To view this online, click here.
Ingredients
8 ounces 93%-lean ground beef
8 ounces 99%-lean ground turkey breast
1/2 cup chopped onion
1 10-ounce can diced tomatoes with green chiles, preferably Rotel brand (see Tip), or 1 1/4 cups petite-diced tomatoes
1/2 teaspoon ground cumin
1/2 teaspoon ground chipotle chile, or 1 teaspoon chili powder
1/2 teaspoon dried oregano
Directions
Cover and refrigerate for up to 1 day. Reheat just before serving.
6 servings, about 1/2 cup each
Place beef, turkey and onion in a large nonstick skillet over medium heat. Cook, breaking up the meat with a wooden spoon, until cooked through, about 10 minutes. Transfer to a colander to drain off fat. Wipe out the pan. Return the meat to the pan and add tomatoes, cumin, ground chipotle (or chili powder) and oregano. Cook over medium heat, stirring occasionally, until most of the liquid has evaporated, 3 to 6 minutes.
Nutritional Facts: Servings: 6; Per serving: Calories: 98; Carbohydrates: 3g; Fat: 2g; Saturated Fat: 1g;Monounsaturated Fat: 1g; Protein: 17g; Cholesterol: l35mg; Dietary Fiber: 1g; Potassium: 26mg; Sodium243: mg; Added Sugars: 0g; Exchanges: 3 1/2 very lean meat; Carbohydrate Servings: 0
ORANGE-SCENTED BEEF STIR-FRY
This recipe begins, “Orange marmalade is the secret ingredient in this quick stir-fry. For variations, substitute chicken, shrimp, pork or tofu for the beef; adjusting the cooking time accordingly.” Total Time: 30 minutes; Makes 4 servings, 1 1/4 cups each
To view this online, click here.
Ingredients
1/2 cup reduced-sodium chicken broth, divided
1 tablespoon cornstarch
2 tablespoons reduced-sodium soy sauce
2 tablespoons orange marmalade
1 tablespoon oyster-flavored sauce
1 tablespoon rice vinegar
1 1/2-2 teaspoons chile-garlic sauce
4 teaspoons canola oil, divided
12 ounces beef top sirloin, trimmed of fat and cut into 1/4-inch strips
1 tablespoon minced fresh ginger
1 large onion, slivered (1 1/2-2 cups)
1 small red bell pepper, diced (1 cup)
1 pound broccoli florets, (about 4 cups)
Directions
Combine 1/4 cup broth, cornstarch, soy sauce, marmalade, oyster sauce, vinegar and chile-garlic sauce in a small bowl; mix well.
Heat 1 teaspoon oil in a wok or large nonstick skillet over high heat. Add half the beef; stir-fry until browned, about 2 minutes. Transfer to a plate. Stir-fry the remaining beef in 1 teaspoon oil; transfer to the plate.
Add the remaining 2 teaspoons oil to the wok. Add ginger and stir-fry until fragrant, 10 to 20 seconds. Add onion; stir-fry for 30 seconds. Add bell pepper and broccoli; stir-fry for 30 seconds. Pour in the remaining 1/4 cup broth, cover and cook until the vegetables are crisp-tender, 2 to 4 minutes. Push the vegetables to the sides. Stir the sauce mixture and add it to the wok. Cook, stirring, until the sauce becomes thick and translucent. Stir the vegetables into the sauce and return the beef to the wok; toss to coat. Serve immediately.
Nutritional Facts: Servings: 4; Per serving: 265 Calories; Carbohydrates: 23 g; Fat: 11 g; Saturated Fat: 3 g; Monounsaturated Fat: 5 g; Protein: 20 g; Cholesterol: 41 mg; Dietary Fiber: 5 g; 541mg Potassium: 541 mg; Sodium: 560g; Added Sugars: 0g; other carbohydrate: 1/2; vegetable: 2; lean meat Exchanges: 3; Carbohydrate Servings: 1; Vitamin C (273% daily value); Vitamin A (105% dv); Zinc (27% dv); Folate (24% dv); Iron (20% dv); Potassium (15% dv)
COMFORTING CROCK POT CHILI
This recipe begins, “This classic and simple crock pot chili is sure to please your taste buds!”
To view this online, click here.
Ingredients
1 pound ground turkey breast or very lean ground beef
1 large onion — finely chopped
5 oz pinto beans — rinsed and drained
8 1/2 oz corn — rinsed and drained
15 oz tomato sauce
14 1/2 oz diced tomatoes
10 oz diced tomato and green chilies
1 tbs. chili powder
1 tsp. ground cumin
1/2 tsp. garlic powder
1/2 tsp. salt
Directions
In nonstick skillet over medium heat, cook ground meat until meat is no longer pink; drain. Transfer meat to Crock Pot. Add remaining ingredients and stir until combined. Cook on "high" for 4 hours; remove lid and stir quickly halfway through.
Nutritional Facts: Servings: 8; Serving size: 1 cup; Per serving: Calories: 214; Carbohydrate: 24g; Protein: 16g; Fat: 6 g; Saturated Fat: 2g; Sodium: 901 mg; Fiber: 5
HUNGARIAN BEEF GOULASH
This recipe begins, “This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle.”
To view this online, click here.
Total Time: 4 1/ 2 – 8 hours
Ingredients
2 pounds beef stew meat, (such as chuck), trimmed and cubed
2 teaspoons caraway seeds
1 1/2-2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)
1/4 teaspoon salt
Freshly ground pepper, to taste
1 large or 2 medium onions, chopped
1 small red bell pepper, chopped
1 14-ounce can diced tomatoes
1 14-ounce can reduced-sodium beef broth
1 teaspoon Worcestershire sauce
3 cloves garlic, minced
2 bay leaves
1 tablespoon cornstarch mixed with 2 tablespoons water
2 tablespoons chopped fresh parsley
Directions
Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.
8 servings, about 1 cup each
Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.
Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low.
Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.
Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.
Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com.
Nutritional Facts: Servings: 8; Per serving: Calories: 177; Carbohydrates:7g; Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Protein: 25g; Cholesterol: 49mg; Dietary Fiber: 1g; Potassium: 288mg; Sodium: 340mg; Added Sugars: 0g; Exchanges: 1 vegetable; 3 lean meat; Carbohydrate Servings: 1/2
TEXAS RED CHILI
Servings: 8
Source: Family Circle's "All-time Favorite Recipes"
View recipe: http://diabeticgourmet.com/recipes/html/90.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=90
Ingredients
2 tablespoons vegetable oil
1 beef brisket (about 2 pounds), cut into 1/4-inch cubes
1 cup chopped onion
3 jalapeno chiles, halved, seeded and finely, chopped
2 cloves garlic, finely chopped
1/4 cup chili powder
1 tablespoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground red pepper (cayenne)
1 can (13-3/4 ounces) beef broth
2 cans (14-1/2 ounces each) stewed tomatoes
1 bottle (12 ounces) beer
1 bay leaf
Lime wedges for garnish
Directions
Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.
Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute. Return meat to pot.
Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.
To serve, ladle chili into bowls. Garnish each bowl with lime wedge.
Nutritional Information Per Serving: Calories: 334; Protein: 30 g; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Carbohydrates: 15 g; Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat
GRILLED INDIAN KABOBS WITH SWEET ONIONS AND RED BELL PEPPERS
This recipe begins, “These delicious, colorful kabobs are terrific served with a medley of grilled vegetables. The Indian spice rub can be made several days in advance. Place in a covered jar and refrigerate until ready to use.”
Serves 8-10.
Source: NPB
Find this recipe at: http://diabeticgourmet.com/recipes/html/830.shtml
Ingredients
1 bone-in sirloin pork roast, about 4 pounds, boned and cut into 1 1/2-inch cubes
2 large red bell peppers, seeded, deribbed, and cut into 1-inch squares
2 large sweet onions, such as Walla Walla or Vidalia, cut into 1-inch chunks
12 (12-inch) skewers , soaked in water for at least 30 minutes
Vegetable oil cooking spray
Indian Spice Paste:
4 large cloves garlic
2 tablespoons curry powder
1 tablespoon kosher salt
1 tablespoon ground cumin
1 tablespoon ground coriander
1/4 teaspoon cayenne
1/2 cup fresh lemon juice
2 tablespoons olive oil
2 tablespoons water
Directions
To make Indian spice paste, place garlic in food processor and process until minced. Add spices, lemon juice, oil, and water. Process until thoroughly combined.
Place pork in large self-sealing plastic bag. Pour paste over pork and mix pork with paste until pork is evenly coated. Seal bag and refrigerate for 2 to 4 hours.
Prepare medium-hot fire in charcoal grill or preheat gas grill to medium high. Thread pork onto skewers, alternating with pieces of red pepper and onion. Spray grill grate with vegetable oil spray. Grill kabobs directly over medium-hot fire, turning to brown evenly on all sides, for total of 10 to 12 minutes. Transfer to warm platter or individual dinner plates and serve.
Nutritional Information Per Serving: Calories: 225; Protein: 27 g; Sodium: 420 mg; Cholesterol: 80 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 8 g
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