Soy and Ginger Flank Steak

Soy and Ginger Flank Steak may take a bit of time to marinate, but the wait will be worth it. This dish has a variety of flavors that will make your mouth very happy.

Soy and Ginger Flank Steak Prep Time: 15 min, plus 3 to 4 hours for marinating
Cook Time: 15to 20 min
Ready In: 20 min

Servings: 4

Ingredients
1 lb lean London Broil
1 tbsp fresh Ginger, minced
2 tsp fresh Garlic, minced
1 tbsp reduced-sodium Soy Sauce
3 tbsp Dry Red Wine
¼ tsp fresh Ground Black Pepper
½ tbsp Olive Oil

Directions
Marinate meat at least 3 to 4 hours in advance. Place meat, ginger, garlic, soy sauce, red wine, pepper and olive oil in shallow baking dish. Coat meat with marinade on both sides.
Cover and refrigerate meat in marinade, turning meat once or twice during marinating so all marinade soaks into both sides of meat.
Lightly oil barbecue grill and preheat. Place flank steak on grill. Grill steak, turning once, until done to your preference. Medium-rare will take approximately 12 to 15 minutes.
Slice meat diagonally and against grain into thin slices.

Tips & Notes
Certain cuts of meat such as flank steak, brisket and London broil have a distinct grain (or line) of fibers running through them. If you slice with the grain, meat will seem tough and difficult to chew. These cuts of meat should always be thinly sliced across (or against) the grain so fibers are cut through so meats remain tender and easy to chew.
Garlic has been used all over the world for thousands of years. Records indicate that garlic was in use when the Giza pyramids were built, about five thousand years ago.
The ancient Greek physician Hippocrates (circa. 460-370 BC), known today as “the father of Western medicine”, prescribed garlic for a wide range of conditions and illnesses. Hippocrates promoted the use of garlic for treating respiratory problems, parasites, poor digestion and fatigue.
Garlic is a popular ingredient in cooking and may also have some health benefits.
The original Olympic athletes in Ancient Greece were given garlic – possibly the earliest example of “performance enhancing” agents used in sports.
Throughout history in the Middle East, East Asia and Nepal, garlic has been used to treat bronchitis, hypertension (high blood pressure), tuberculosis, liver disorders, dysentery, flatulence, colic, intestinal worms, rheumatism, diabetes and fevers.
High cholesterol levels are one of the factors that cause heart disease and that is one issue most diabetics face. By incorporating cloves in your daily meals, you can lower your cholesterol levels. This is due to the fact that garlic benefits your body through antioxidants that will prevent low density lipoprotein (bad fat) from being oxidized; therefore reducing your cholesterol level.
Talk to your doctor about garlic or garlic supplements to see if it would be beneficial in your fight against diabetes.

Nutritional Information Per Serving
Calories: 304
Protein: 29g
Carbohydrates: 1g
Fat: 19g
Saturated Fat: 7g
Cholesterol: 95mg
Sodium: 213mg
Fiber: 0g

Source: NetPlaces.com
http://netplaces.com/diabetic-recipes

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Sweet and Sour Pork Skillet

This Sweet and Sour Pork Skillet is a simple way to add a traditional Chinese dish to your meal lineup. It’s simple to make and tastes, as they say in the old country, mei miao de (wonderful).

Sweet and Sour Pork Skillet Prep Time: 25 min
Cook Time: 10 min
Ready In: 40 min

Servings: 4

Ingredients
12 oz Lean Pork Tenderloin
1 tbsp Honey
2 tbsp Rice Vinegar or White Vinegar
2 tsp Soy Sauce
½ tsp Ginger, grated
½ cup Onions, chopped
½ cup Carrots, julienne cut
2 cups Cauliflower Florets
¼ tsp Chinese Five Spice Powder

Directions
Cut pork into 1 inch strips. In medium bowl, combine pork, honey, vinegar, soy sauce, and ginger. Coat pork strips with mixture; allow to marinate for at least 15 minutes.
Heat large nonstick skillet or wok. Add pork strips and onion; quickly stir-fry over high heat for 2 to 3 minutes. Reserve any leftover marinade to add with vegetables.
Add carrots, cauliflower and marinade. Toss all ingredients and continue to stir-fry, allowing marinade to coat all vegetables. Cook over high heat for an additional 3 to 4 minutes, or until vegetables are crisp-tender.
Add five spice powder and combine just before serving.

Tips & Notes
Chinese five spice powder is a blend of cinnamon, anise, fennel (or star anise), ginger, and clove. Five spice powder is an essential base seasoning for many Chinese dishes. A little of this aromatic mix goes a long way, giving dishes a hint of sweet, savory and sour.
Ginger has many health benefits, but the fact that ginger controls diabetes specifically is good news for many who suffer from high blood sugar related complications. Type 2 diabetes patients are specifically benefited by ginger.
The main trouble of diabetes is that foods that are broken down into sugar do not get absorbed into the body cells due to lack of insulin. According to a study conducted by University of Sydney, ginger helps the body’s cells absorb sugar without the help of insulin.
The gingerols present in ginger control diabetes or the high blood sugar levels of an individual by aiding the absorption of sugar into the muscles.
Ginger also controls diabetes side effects like indigestion and irregular bowel movements.

Nutritional Information Per Serving
Calories: 198
Protein: 26g
Carbohydrates: 12g
Fat: 5g
Saturated Fat: 2g
Cholesterol: 67mg
Sodium: 164mg
Fiber: 3g

Source: NetPlaces.com
http://netplaces.com/diabetic-recipes

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Smoked Mussels and Pasta

This Smoked Mussels and Pasta recipe is proof that you do not need to go to a fancy seafood restaurant to enjoy fancy seafood.

Smoked Mussels and Pasta Prep Time: 10 min
Cook Time: 5 min (microwave)
Ready In: 15 min

Servings: 4

Ingredients
1⅓ cup Uncooked Pasta (to yield 2 cups cooked pasta)
½ cup chopped Leek
4 oz Smoked Mussels, drained of all excess oil
⅛ tsp Cayenne Pepper
½ tsp dried Oregano
¼ cup non-fat Cottage Cheese
⅛ cup non-fat Plain Yogurt
2 tsp grated Parmesan Cheese
2 tsp Extra-virgin Olive Oil
Cracked Black Pepper, to taste

Directions
Cook pasta according to package directions; drain and set aside.
In covered microwave-safe bowl, microwave leek on high 2 to 3 minutes, or until limp and translucent. Add mussels and cayenne pepper; stir. Cover and microwave on high 30 seconds to heat mussels.
In blender, combine oregano, cottage cheese, yogurt, and Parmesan cheese; process until smooth.
Combine cottage cheese and mussel mixtures; microwave on high until warm, about 30 seconds.
Toss pasta with olive oil; stir in mussel mixture.
Divide into 4 portions and serve immediately, topped with cracked pepper.

Tips & Notes
Smoked meats impart a strong, pleasant flavor to dishes, so you can use less meat to achieve a rich taste.
Mussels, a type of clam whose flesh has a mild, salty flavor, make for a decadent yet healthful addition to your diet. They’re versatile in the kitchen, and they work well in salads, soups or as a topping for pasta.
Mussels are low in mercury, making them safe for consumption by pregnant women and children, who are typically more sensitive to mercury.
Mussels are high in sodium, so you should consume them in moderation. Pay close attention to your sodium intake on the days you eat mussels, and avoid sodium-laden foods, such as processed and fast foods. Mussels also contain 95 milligrams of cholesterol, or 32 percent of the recommended daily limit.
Include mussels in your diet and you’ll boost your vitamin consumption, particularly your intake of vitamins B-12 and C. Vitamin B-12 aids in mood regulation, plays a role in nerve communication and helps your body utilize iron. The vitamin C in mussels helps strengthen a range of tissues, including your ligaments and tendons, and maintains healthy teeth.

Nutritional Information Per Serving
Calories: 206
Protein: 10g
Carbohydrates: 22g
Fat: 8g
Saturated Fat: 2g
Cholesterol: 31mg
Sodium: 371mg
Fiber: 1g

Source: NetPlaces.com

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Carrot Fruit Cup

This Carrot Fruit Cup recipe creates a delicious little snack or dessert that the whole family will love. It’s easy to put together, and it’s a healthy alternative to processed snacks.

Carrot Fruit Cup Prep Time: 10 min
Ready In: 30 min (after chilling)

Servings: 4

Ingredients
1 tbsp Raisins
2 Carrots, grated
1 Apple, grated
1 tbsp frozen Apple Juice concentrate
1 tsp Cinnamon
Pinch of Ginger
1 frozen Banana, sliced

Directions
Soak raisins overnight in little more than enough water to cover.
When ready to prepare dessert, drain water from raisins and pour into bowl. Add carrots and apple.
Stir in frozen apple juice concentrate and spices until blended.
Add banana slices; stir again. Chill until ready to serve.

Tips & Notes
Carrots are rich in vitamin A, vitamin K. vitamin C, and potassium, and manganese, complex vitamin B, with folate, phosphorus and vitamin E in smaller quantities. They are crunchy to taste and can be added to many things like salads, wraps, bakes, and cakes or eaten plain like a snack.
While carrots are great for everyone, whether carrots are good for diabetes is still a point that is being debated, according to the Diet Health Club.
Carrots are high in natural sugar with a glycemic index as high as 97 when regular sugar is 100. There have been newer and more complex indexes that have been designed because though carrots are very high in sugar, they also are rich in healthy fiber along with vitamins, minerals and antioxidants. Many dieticians today do not classify carrots entirely on their sugar content.
They also take into account that it is natural sugar and carrots can be had, moderately.
Diabetics can have carrots preferably as a snack or adding it to salads and pasta dishes. Cooking carrots caramelizes the sugar in the carrots and increases the glycemic index.
Cooking or roasting is not a good idea but you can steam them if eating them raw is not always palatable. Carrots should be controlled the way diabetics control their intake of potatoes. Carrot juice is not a very good option for diabetics. Any fruit of vegetable juice, especially of vegetables like carrots, gets converted to glucose very quickly and can cause a spike in the blood sugar. If you are going to increase your carrot intake, you should check with your health professional or doctor just to be on the safe side.

Nutritional Information Per Serving
Calories: 69
Protein: 1g
Carbohydrates: 18g
Fat: 1g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 13mg
Fiber: 4g

Source: NetPlaces.com

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