Marinated Roasted Peppers and Eggplant

Marinated Roasted Peppers and Eggplant combines two tantalizing flavors and puts them on the tip of your tongue so that your taste buds will scream “This stuff is delicious! More please.”

Marinated Roasted Peppers and EggplantPrep Time: 15 min
Cook Time: 10 min
Ready In: 2 hrs

Servings: 4

1 lb Sweet Red Peppers
1 large Eggplant, sliced into ¼-inch thick rounds
2 tbsp Olive Oil
1 tbsp Balsamic Vinegar
2 tbsp Olive Oil
1 tbsp Onion, finely chopped
1 tsp Oregano
Fresh Ground Black Pepper

Follow procedure for roasting red peppers below. Set aside.

Roasted Red Pepper and Plum Sauce
1 large roasted Red Pepper, pulp only (see below)
½ lb Apricots, quartered and pitted
¾ lb Plums, quartered and pitted
1⅓ cups Apple Cider Vinegar
⅔ cup Water
⅓ cup White Sugar
½ cup Brown Sugar
2 tbsp Corn Syrup
2 tbsp fresh grated Ginger
1 tsp Salt
1 tbsp Toasted Mustard Seeds
4 Scallions, chopped (white part only)
1 tsp Minced Garlic
½ tsp Ground Cinnamon
Place all ingredients together in large pot; bring to a boil. Reduce heat; simmer, covered, for 30 minutes.
Uncover and simmer for another hour.
Place in blender or food processor; process to desired consistency.
Can be stored in refrigerator for 4 to 6 weeks.

Brush eggplant slices with 2 tablespoons olive oil; place on grill. Grill on both sides for about 5 minutes each until softened.
Remove from grill and place in container. Add roasted peppers to container.
Prepare marinade by whisking together balsamic vinegar, 2 tablespoons olive oil, chopped onion, oregano, and pepper; pour over vegetables. Cover and refrigerate.

Tips & Notes
Eggplants contain carbohydrates and dietary fiber. They are rich in vitamin B, Vitamin C and Vitamin K. Minerals like zinc, potassium, calcium, iron, magnesium are also found in this vegetable.
Eggplant can be beneficial in restricting type 2 diabetes. They contain low level of carbohydrate and are a fiber rich food. They also contain phenols which help in regulating the level of glucose in the blood and restrict it from surging or plunging.
Eggplants contain zero cholesterol and saturated fats. Nasunin is an antioxidant which can reduce the level of bad LDL cholesterol. They also contain lovastatin which help in restricting the cholesterol making enzyme.
Arterial walls remain flexible and thus help in increasing the blood flow. Fiber present in eggplant also aids in absorbing cholesterol and restricts them from getting ingested in the body.

Nutritional Information Per Serving
Calories: 179
Protein: 2g
Carbohydrates: 14g
Fat: 14g
Saturated Fat: 2g
Cholesterol: 0mg
Sodium: 5mg
Fiber: 6g


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Stovetop Grilled Turkey Breast

Stovetop Grilled Turkey Breast is a simple and delicious way to enjoy turkey any time of the year. People with diabetes will benefit from the many nutritional benefits that turkey has to offer.

Stovetop Grilled Turkey BreastPrep Time: 1 hr 15 min
Cook Time: 6 min
Ready In: 1 hr 30 min

Servings: 4

1 tsp Cider Vinegar
1 tsp Garlic Powder
1 tsp Dijon Mustard
1 tsp Brown Sugar
¼ tsp fresh Ground Black Pepper
2 tsp Olive Oil
4 (4 oz) Turkey Breast Cutlets

In a medium bowl, combine vinegar, garlic powder, mustard, brown sugar and black pepper; slowly whisk in olive oil to thoroughly combine and make a thin paste.
Rinse turkey cutlets and dry thoroughly on paper towels. If necessary to ensure a uniform thickness, put between sheets of plastic wrap and pound to flatten.
Pour paste into heavy-duty freezer-style re-sealable plastic bag. Add cutlets, moving around in mixture to coat all sides. Seal bag, carefully squeezing out as much air as possible. Refrigerate to allow turkey to marinate at least 1 hour, or as long as overnight.
Place nonstick hard-anodized stovetop grill pan over high heat. When pan is heated thoroughly, add cutlets.
Lower heat to medium-high; cook cutlets 3 minutes on 1 side. Use tongs to turn; cook another 3 minutes, or until juices run clean.

Tips & Notes
Cutlets prepared this way tend to cook faster than on an outdoor grill. If using an indoor grill that cooks both sides at once, allow 4 to 5 minutes total cooking time. You also can use a well-seasoned, cast-iron skillet instead of a grill pan; however, you may need to introduce more oil to the pan to prevent the cutlets from sticking. Cooking time will be the same as with a grill pan.
While turkey has a traditional implication, it is one of the meats with numerous health and nutritional benefits. Most of the people eat turkey and relish its taste during Thanksgiving.
However, turkey has a lot of health benefits. Turkey is one of the foods that prevent cancer due to the presence of antioxidants.
Turkey contains selenium which plays an essential role in helping to eliminate cancer-friendly free radicals in the body.
Moreover, turkey has saturated fats which when consumed in moderation can be good for the body. Turkey also is rich in proteins and also is a very good source of amino acids.
Turkey is a good source of vitamins B3 and B6. Vitamin B3 helps lower blood cholesterol, it is essential for healthy skin and helps improve brain function.
Vitamin B6 helps in maintaining the tone of muscles, it aids in the production of anti-bodies and red blood cells and it is essential for normal growth.

Nutritional Information Per Serving
Calories: 207
Protein: 31g
Carbohydrates: 2g
Fat: 8g
Saturated Fat: 2g
Cholesterol: 85mg
Sodium: 68mg
Fiber: 0g


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Key Lime Pie

Key Lime Pie makes for a delicious tart and tangy dessert. Lime is considered a diabetes superfood because of its low glycemic index. But if you are counting carbs, once slice is enough.

Key Lime PiePrep Time: 15 min
Cook Time: 10 min
Ready In: 3 to 4 hours

Servings: 10

1 cup Graham Cracker Crumbs
1 tbsp granular Splenda
2 tbsp Butter
½ tsp Lime Zest
½ cup granular Splenda
6 oz Low-fat (Neufchatel) Cream Cheese
1 package Instant Sugar-free Vanilla Pudding Mix
½ cup 1% Milk
1 cup key Lime Juice (5 to 6 limes)
1 tbsp Knox Unflavoured Gelatine

Mock Whipped Cream
1 envelope Knox Unflavoured Gelatine*
¼ cup Cold Water
½ cup Hot Water
2 tbsp Almond Oil
3 tbsp Powdered Sugar
1 tsp Vanilla
1 cup Ice Water
1¼ cups Non-fat Milk Powder
(* “Gelatine” is the name of the commercial Knox Unflavoured Gelatine product used to make gelatin.)

Prepare graham cracker crust: Combine graham crumbs and 1 tablespoon Splenda. Add melted butter; mix well. Press crumbs into 9-inch pie plate with help of flat surface such as bottom of glass. Bake in 350°F oven for 10 minutes; remove from oven and cool.
In mixer or food processor, combine lime zest and ½ cup Splenda. Add cream cheese; process for 30 seconds. Add pudding mix and milk; blend well.
Pour ¼ cup lime juice into small measuring cup or bowl; heat in microwave for 1 minute. Add gelatine to heated juice; dissolve completely.
Mix dissolved gelatine in rest of lime juice. Turn on mixer or food processor; pour lime juice into mixture slowly. Process until all ingredients are well combined.
Pour filling into pie shell; refrigerate for 3 to 4 hours before serving. If desired, top with Mock Whipped Cream.

Tips & Notes
According to the American Diabetes Association, limes and other citrus fruits are considered a diabetes super food for a number of reasons.
Mainly, the high levels of soluble fiber found in limes make it an ideal dietary aid to help regulate the body’s absorption of sugar into the bloodstream, reducing the occurrence of blood sugar spikes that are a serious risk to diabetic patients.
Also, limes and other citrus fruits have a low glycemic index, which means that they will not cause unexpected spikes in glucose levels, in addition to the benefits of soluble fiber’s effect.
That same soluble fiber which can help diabetics maintain their blood sugar levels can also lower blood pressure and eliminate the presence of LDL cholesterol (“bad” cholesterol).
Furthermore, soluble fiber can cut down on inflammation of the blood vessels, which is a known preventative measure against heart disease, heart attacks, and strokes.

Nutritional Information Per Serving
Calories: 203
Protein: 4g
Carbohydrates: 29g
Fat: 8g
Saturated Fat: 4g
Cholesterol: 20mg
Sodium: 331mg
Fiber: 1g


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Honey Oat Bran Bread

Honey Oat Bran Bread perhaps is one of the healthiest breads around. The bran will help control blood sugar as well as reduce cholesterol levels, keeping your heart healthier. And it tastes great, too.

Honey Oat Bran Bread Prep Time: 10 min
Cook Time: Follow bread machine instructions
Ready In: Refer to bread machine instructions

Yields: One large loaf, serving size is one slice

1¼ cups Skim Milk
2 tbsp Non-fat Buttermilk Powder
1 tbsp Olive Oil or Canola Oil
1 medium Egg
1 cup Oat Bran
1 tsp Sea Salt
½ cup Whole-wheat Flour
2½ cups Unbleached All-purpose or Bread Flour
1 tbsp Honey
1 package (2½ tsp) Active Dry Yeast

Use light-crust setting on your bread machine; add ingredients in order recommended by manufacturer. Be careful yeast doesn’t come in contact with salt.

Tips & Notes
If you are concerned about your cholesterol, heart disease or other chronic disease, consider adding oat bran to your diet. Oat bran is a high-fiber food that can lower your cholesterol and provide a number of other health benefits. To get the most health benefits from oat bran, make it a part of your daily diet.
Oat bran has the ability to produce long-term improvements in your blood sugar following a meal, as demonstrated in a study reported in the “Journal of the American Dietetic Association.”
Oat bran helps to keep blood sugar levels from getting too high after a meal by slowing down the digestion of carbohydrates and reducing the rate at which sugar enters your bloodstream. It may also improve blood sugar levels by increasing sensitivity to insulin, which helps to clear sugar from the blood.
Another major benefit of oat bran is its ability to lower cholesterol. The main soluble fiber in oat bran has shown to significantly lower total cholesterol and LDL or “bad” cholesterol.
The fiber in oat bran binds with cholesterol-rich bile to increase the amount of cholesterol that is excreted. Oat bran also helps to reduce the amount of cholesterol absorbed from the foods you eat. Reducing cholesterol can help to prevent the buildup of dangerous plaque in your arteries.

Nutritional Information per Serving
Calories: 86
Protein: 3g
Carbohydrates: 16g
Fat: 1g
Saturated Fat: 0g
Cholesterol: 8mg
Sodium: 109mg
Fiber: 1g


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