Tuna Egg Noodle Casserole

Tuna Egg Noodle Casserole is the ultimate comfort food. Its healthy ingredients, smooth texture and delicious taste will make this your go-to dish.

Tuna Egg Noodle CasserolePrep Time: 15 min
Cook Time: 25 min
Ready In: 40 min

Servings: 4

Ingredients
1⅓ cups Egg Noodles (yields 2 cups when cooked)
1 recipe Condensed Cream of Mushroom Soup (recipe below)
1 tsp steamed chopped Onion
1 tbsp steamed chopped Celery
½ cup Skim Milk
1 oz American, Cheddar or Colby Cheese, shredded (to yield ¼ cup)
1 cup frozen mixed Peas and Carrots
1 cup steamed sliced fresh Mushrooms
1 can Tuna packed in water, drained

Cream of Mushroom Soup
Ingredients
½ cup Water
⅛ cup Ener-G Potato Flour
¾ cup finely chopped Fresh Mushrooms
Optional ingredients: 1 tsp chopped Onion, 1 tbsp chopped Celery
Directions
In a microwave-safe covered container, microwave mushrooms (and onion and celery, if using) 2 minutes, or until tender. (About ¾ cup chopped mushrooms will yield ½ cup steamed ones.) Reserve any resulting liquid; add enough water to equal 1 cup.
Place all ingredients in a blender; process. The thickness of soup concentrate will vary according to how much moisture remains in mushrooms. If necessary, add 1 to 2 tablespoons of water to achieve a paste. (Low-sodium canned mushrooms work in this recipe, but the nutritional analysis assumes fresh mushrooms are used. Adjust sodium content accordingly.)
Yields the equivalent of one, 10.75 ounce can of condensed soup.

Directions
Cook egg noodles according to package directions. Drain and return to pan.
Add all remaining ingredients to pan; stir to blend. Cook over medium heat, stirring occasionally, until cheese is melted.

Tips & Notes
Add 1 medium egg (beaten) and 1 tablespoon mayonnaise to give casserole taste of rich, homemade egg noodles, while still maintaining good fat ratio. It’s still less than 300 calories per serving, too.

Nutritional Information Per Serving
(The nutritional analysis for this recipe assumes egg noodles were cooked without salt.)
Calories: 245
Protein: 20g
Carbohydrates: 33g
Fat: 4g
Saturated Fat: 2g
Cholesterol: 46mg
Sodium: 241mg
Fiber: 4g

Source: NetPlaces.com

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Vegetable Frittata

Vegetable Frittata tastes exotic without being exotic. Your family and friends will love the combination of vegetables delicately cooked in eggs.

Vegetable Frittata Prep Time: 15 min
Cook Time: 10 min
Ready In: 25 min

Servings: 4

Ingredients
1½ tbsp Olive Oil
4 oz Red Pepper, chopped
3 large Eggs
4 oz Egg Substitute (or egg whites)
4 oz Asparagus, cut diagonally in 1-inch pieces
¾ cup Potatoes, cooked and cubed
⅓ cup Feta Cheese, crumbled
1 tsp Oregano

Directions
Preheat oven to 350°F.
Using ovenproof nonstick skillet, heat olive oil over medium heat. Add red peppers; cook until softened.
In medium bowl, beat together eggs and egg substitute. Add asparagus, potatoes, feta and oregano.
Pour eggs into skillet; gently stir until eggs on bottom of pan begin to set. Gently pull cooked eggs from side of skillet, allowing liquid uncooked egg on top to come in contact with heated skillet. Repeat, working all around skillet, until most of eggs on top have begun to set.
Transfer skillet to oven; bake until top is set and dry to the touch, about 3 to 5 minutes.
Loosen frittata around edges of skillet and invert onto serving plate.

Tips & Notes
If you have type 2 diabetes then you know that watching your carbohydrate intake is very important for good blood glucose management. Increasing your intake of vegetables is a great way to keep control of your calories and carbs. Veggies such as asparagus are naturally low carb and have a low glycemic index. Asparagus is in season in the early spring, so keep an eye out for this healthy and delicious vegetable.
Asparagus adds a touch of class to any meal and is high in fiber. Steamed, sautéed or stir-fried, asparagus brings a lot to the table, providing a rich source of vitamins A, B, C and K as well as iron and other essential minerals.

Nutritional Information Per Serving
Calories: 171
Protein: 12g
Carbohydrates: 11g
Fat: 9g
Saturated Fat: 4g
Cholesterol: 195mg
Sodium: 252mg
Fiber: 2g

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

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Sweet Onion Baked Yellowtail Snapper

Sweet Onion Baked Yellowtail Snapper is a delicious fish that will add healthy omega-3 fatty acids to your diet. Yellowtail snapper is highly prized for its light, flaky meat and is considered by some to be one of the best of the snapper family.

Sweet Onion Baked Yellowtail Snapper Prep Time: 20 min
Cook Time: 25 min
Ready In: 45 min

Servings: 4

Ingredients
2 cups sliced Vidalia Onions
1 tbsp Balsamic Vinegar
2 tsp Brown Sugar
4 tsp Olive Oil
1 lb (16 oz) skinless Yellowtail Snapper Fillets
Sea Salt and freshly Ground White or Black Pepper, to taste (optional)

Directions
In covered microwave-safe dish, microwave onion on high 5 minutes, or until transparent. Carefully remove cover; stir in vinegar and brown sugar. Cover; allow to sit several minutes so onion absorbs flavors.
Heat a nonstick pan on medium-high; add olive oil. Transfer steamed onion mixture to pan; sauté until browned but not crisp. (Be careful, as onions will burn easily because of brown sugar; if onion browns too quickly, lower heat and add a few tablespoons of water.)
Cook until all liquid has evaporated from pan, stirring often. Onions should have a shiny and dark caramelized color. (This can be prepared 2 to 3 days in advance; store tightly covered in refrigerator.)
Preheat oven to 375°F. Rinse snapper in cold water and dry between paper towels.
Arrange snapper on baking sheet treated with nonstick spray. Spoon caramelized onions over tops of fillets, pressing to form a light crust over top of fish.
Bake 12 to 15 minutes, or until fish flakes easily with a fork.
Serve immediately with Madeira sauce divided on 4 plates with fish placed on top.

Tips & Notes
Fish is a low-fat high quality protein. Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium and potassium.
The American Heart Association recommends eating fish at least two times per week as part of a healthy diet. Fish is packed with protein, vitamins and nutrients that can lower blood pressure and help reduce the risk of a heart attack or stroke.
Eating fish is an important source of omega-3 fatty acids. These essential nutrients keep our heart and brain healthy. Two omega-3 fatty acids found in fish are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
Yellowtail are an oily white meat fish that may be grilled, broiled, baked, sautéed, poached or smoked, all with exceptional results. It’s not ideal for frying, though, since it tends to trap in the fish’s own oil. As with most fish, yellowtail are best when very fresh.

Nutritional Information Per Serving (without added salt)
Calories: 189
Protein: 25g
Carbohydrates: 13g
Fat: 4g
Saturated Fat: 1g
Cholesterol: 42mg
Sodium: 77mg
Fiber: 1g

Source: NetPlaces.com

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Sweet and Sour Pork Skillet

Sweet and Sour Pork Skillet is a delicious way to add a bit of Chinese cuisine to your family menu. It will taste like you spent hours preparing it, but only you need to know it took mere minutes.

Sweet and Sour Pork Skillet Prep Time: 30 min
Cook Time: 7 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 Grated Ginger
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. It is available at most Asian markets.
Lean pork is a healthy option for everyone, including those with diabetes,
because it offers that combination of low calorie density and high nutrient density. People like the taste, versatility and familiarity of pork.
Although there is relatively limited research on the specific effects of protein intake on diabetes health outcomes, a body of research suggests that protein intake may offer beneficial effects for people with type 2 diabetes.
Some examples include:
• Improved glycemic regulations, including reduced post-prandial glucose response, modification of insulin response and reduced glycated hemoglobin percentage when consuming increased protein and reduced carbohydrate diets.
• Lower blood glucose levels after meals while following a higher-protein diet.
• Reduced post-meal glucose and overnight fasting glucose concentrations when on a higher-protein, lower-carbohydrate diet.

Decrease in body weight, fasting glucose and insulin concentrations, and
reduced low-density lipoprotein cholesterol while consuming a higher protein, reduced calorie diet.

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

Source: NetPlaces.com

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