Roast Peppered Pork Loin

Rice with Chicken, Spanish Style

This is a good way to get vegetables into the meal plan. Serve with a mixed green
salad and some whole wheat bread.

Ingredients

• 2 tablespoons olive oil
  
• 2 medium onions, chopped
• 4 garlic cloves, minced
• 2 stalks celery,
  diced
• 2 medium red/green peppers, cut into strips
• 1 cup chopped mushrooms
• 2 cups uncooked rice
• 1 3-lb chicken, cut into 8 pieces, skin removed
• 1 teaspoon salt (optional)
• 3 1/2 cups chicken broth, fat removed
• 4 cups
  water Saffron or Saz—n, for color
• 3 medium tomatoes, chopped
• 1 cup frozen
  peas
• 1 cup frozen corn
• 1 cup frozen green beans
• Olives or capers
  for garnish, if desired
  

Directions

1. Heat the oil over medium heat in a nonstick pot.
   
2. Add the onion, garlic, celery, green pepper, and mushrooms.
   
3. Cook over medium heat, stirring often, for about 3 minutes or until tender
4. Add the rice and sautŽ for 2-3 minutes, stirring constantly until it begins to brown
5. Add the chicken, salt, chicken broth, water, saffron (Saz—n), and tomatoes.
   
6. Bring the water to a boil, then reduce heat to medium-low and let simmer
7. Cover the pot and let the casserole simmer until the water is absorbed and rice
   is tender, about 20 minutes
8. Stir in the peas, corn, and beans, and cook for
   8-10 minutes
9. When everything is hot the casserole is ready to serve; garnish
   with olives or capers, if desired. 

Yield: 8 Servings

Nutrition Facts

Serving size 1 cup

Amounts Per Serving
Calories 330

Carbohydrate 24 grams

Protein 27 grams

Fat 14 grams

*Daily Servings According to Diabetes Food Guide Pyramid: serving from Grains/Beans/Starcy
Vegetable group 1 serving from Meat group 1 serving from Vegetable group 1 serving
from Fat 1 Source: ndep.nih.gov

Pork Tenderloin Amandine

Potato and Pork Curry

Preparation Time: 30 minutes

Number of Servings: 4

Cups of Fruits and Vegetables Per Person: 3

Ingredients

• 1 tsp olive oil
  
• 1 medium onion, cut in wedges
  
• 2 cloves garlic, minced
  
•  2 tsp curry powder
  
• 1 can (14 oz) tomatoes
  
• 1 can (14 oz) no-salt added green beans, drained
  
•  4 potatoes (medium-sized), cooked and cut in chunks
  
•  2 cups cooked pork, cut in cubes or strips
  
• 1/3 cup seedless raisins
  

Directions

1. Place onion, garlic, curry and oil in 2 quart casserole.
   
2. Microwave on high for 2 minutes. Stir.
   
3. Add tomatoes and green beans.
   
4. Microwave on high 4 minutes, stirring after 2 minutes.
   
5. Add potatoes, meat and raisins. Mix well.
   
6. Microwave on high 2 minutes or until hot.
   
7. Season with salt and pepper, if desired.
   

Nutrition Facts

Serving Size: 1/4 of recipe

Amount Per Serving

Calories 330

Calories from Fat 50 % Daily Value (DV)*

Total Fat 6g 9%

Saturated Fat 2g 10%

Cholesterol 55mg 18%

Sodium 380mg 16%

Total Carbohydrate 50g 17%

Dietary Fiber 5g 20%

Sugars 14g

Protein 22g

Vitamin A 8%

Vitamin C 40%

Calcium 8%

Iron 10%

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

Diabetic Exchange**

Fruit: 1

Vegetables: 1

Meat: 2

Milk: 0

Fat: 0

Carbs: 2

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5 A Day for Better Health: cdc.gov

Oven-Fried Fish

Cooking Time: 20 minutes
Number of Servings: 6

Ingredients

Directions

1. Preheat oven to 475¡ F.
2. Wipe fillets with lemon juice and pat dry.
3. Combine milk, hot pepper sauce, and garlic.
4. Combine pepper, salt, and onion powder with cornflake crumbs and
   place
   on a plate.
5. Let fillets sit in milk briefly. Remove and coat fillets on both
   sides with
   seasoned crumbs. Let stand briefly until coating sticks to each side of
   fish.
6. Arrange on lightly oiled shallow baking dish.
7. Bake 20 minutes on middle rack without turning.
8. Cut into 6 pieces. Serve with fresh lemon.

Nutrition Facts

– Serving Size: 1 piece of fish
Amount Per Serving
Calories 183

Fat 2 g

Saturated fat less than 1 g

Cholesterol 80 mg

Sodium 325 mg

Source: National Heart,
Lung, and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services

New Orleans Red Beans

Cooking Time: approx 2 hours
Number of Servings: 86

Ingredients

Directions

1. Pick through beans to remove bad beans; rinse thoroughly.
2. In a large pot combine beans, water, onion, celery, and bay leaves.
   Bring to a boil; reduce heat. Cover and cook over low heat for about
   1-1/2 hours or
   until beans are tender. Stir. Mash beans against side of pan.
3. Add green pepper, garlic, parsley, thyme, salt, and black pepper.
   Cook, uncovered, over low heat till creamy, about 30 minutes. Remove
   bay leaves.

4. Serve with hot cooked brown rice, if desired.

Nutrition Facts

– Serving Size: 1 1/4 cup
Amount Per Serving
Calories: 171
Total fat: less than 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 285 mg

Source: National Heart,
Lung, and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services

Mediterranean Baked Fish

Cooking Time: 45 minutes
Number of Servings: 4 

Ingredients

Directions

1. Heat oil in large nonstick skillet.
   Add onion, and saute over moderate heat 5 minutes or until soft.
2. Add all remaining ingredients except fish.
3. Stir well and simmer 30 minutes, uncovered.
4. Arrange fish in 10×6-inch baking dish; cover with sauce.
5. Bake, uncovered, at 375¼ F about 15 minutes or until fish flakes easily.

Nutrition Facts

– Serving Size: 1/4 recipe

Amount Per Serving
Calories: 177

Total fat: 4 g

Saturated fat: 1 g

Cholesterol: 56 mg

Sodium: 281 mg

Source: National Heart, Lung and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services

Mexican Casserole

Preparation Time: 1 hour, 45 minutes Number of Servings: 6 Cups of Fruits and Vegetables Per Person: 3 Ingredients 4 oz uncooked ziti pasta nonstick cooking spray 2 medium onions, chopped 1 garlic clove, minced 2 medium carrots, finely chopped 1 green pepper, chopped 1 medium zucchini, chopped 1 16 oz can no added salt tomatoes, undrained 1 8oz can no added salt tomato sauce 1 tsp oregano 1 16oz can black beans, rinsed and drained 1 10 oz package frozen corn, thawed 2 Tbsp green chilies, chopped 8 oz fat free ricotta cheese 4 oz shredded low-fat Monterey Jack cheese Directions Cook ziti according to package directions without salt; drain well. Preheat oven to 375¡F. Coat a Dutch oven or large pot with cooking spray. Add onions, garlic, carrots, peppers, and zucchini; sautŽ over medium heat for 10 minutes, stirring often. Stir in tomatoes, tomato sauce, and oregano. Bring to a boil; reduce heat to low, simmering 15 minutes. Stir in beans, corn, chilies. Cook for 5 minutes. Remove from heat; add pasta and cheeses, tossing gently. Spoon into a 9-inch square baking dish coated with cooking spray. Bake for 30 minutes or until heated through. Let stand 5 minutes before serving. Nutrition Facts Mexican Casserole Serving Size 1/6 of recipe Amount Per Serving Calories 320 Calories from Fat 50   % Daily Value (DV)* Total Fat 5g 8%  Saturated Fat 3g 15%  Trans Fat 0g 0% Cholesterol 20mg 7% Sodium 510mg 21% Total Carbohydrate 52g 17%   Dietary Fiber 10g 40%   Sugars 12g   Protein 18g Vitamin A 70% Vitamin C 70% Calcium 25% Iron 20% * Percent Daily Values are based on a 2,000 calorie diet. Diabetic Exchange** Fruit: 0 Vegetables: 3 Meat: 1 Milk: 0 Fat: 0 Carbs: 2 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included. Source: cdc.gov

Lime Shrimp Kebobs

Preparation Time: 30 minutes

Number of Servings: 2 Cups of Fruits and Vegetables Per Person: 1

Ingredients

• 16 large shrimp, uncooked, deveined
• 3 large limes
• 2 cloves garlic,
  crushed and peeled
• 1/4 tsp black pepper
• 2 tsp olive oil
• 2 Tbsp
  fresh cilantro, cleaned and chopped
• 10 medium cherry tomatoes, rinsed and dried
• 10 small white-button mushrooms, wiped clean and stems removed

Directions

Nutrition Facts Lime Shrimp Kebobs Serving Size 1/2 of recipe Amount Per Serving Calories 160 Calories from Fat 60   % Daily Value (DV)* Total Fat 6g 9%  Saturated Fat 1g 5%  Trans Fat 0g 0% Cholesterol 85mg 28% Sodium 95mg 4% Total Carbohydrate 17g 6%   Dietary Fiber 4g 16%   Sugars 5g   Protein 15g Vitamin A 20% Vitamin C 70% Calcium 8% Iron 15% * Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange** Fruit: 0 Vegetables: 1 Meat: 2 Milk: 0 Fat: 1 Carbs: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.

Linguini with Clam Sauce

Prep Time: 30 minutes
Cooking Time: 20 minutes
Number of Servings: 4

Ingredients

Directions

Combine onion, shallots, bay leaf, parsley stems, thyme, peppercorns
and wine.

1. Bring to a boil. Add scrubbed clams and steam for 4 to 5 minutes or
until clams open.

2. Remove clams, discarding any that haven’t opened, separate them from
shells and chop coarsely.

3. Strain and save liquid.

4. Heat olive oil and 1 TABLESPOON reserved clam juice in a medium-size
non-stick frying pan.

5. Add garlic and mustard and cook for 1 minute.

6. Add parsley and cook 1 to 3 minutes more.

7. Add 1 cup reserved clam juice and simmer for 5 minutes or until sauce
is reduced by half.

8. Add chopped clams and cook for 1 to 2 minutes.

9. Toss clam sauce with linguine, garnish with lemon, if desired, and
serve warm.

Nutrition Facts

Amount Per Serving

* Percent Daily Values are based on a 2,000 calorie diet. Your daily
values may be higher or lower
depending on your calorie needs.
Source: RecipeLand.com