Baked Orange Roughy

Baked Orange Roughy has a mild taste and the texture is delicate and flaky. Spicy Plum Sauce adds a bit of kick to this dish.

Baked Orange RoughyPrep Time: 15 min
Cook Time: 25 min
Ready In: 40 min

Servings: 4

Ingredients
1 lb (16 oz) Orange Roughy Fillets
1 tsp Paprika
1 Bay Leaf
1 clove Garlic, crushed
1 Apple, peeled, cored, and cubed
1 tsp grated Fresh Ginger
1 small Red or Spanish Onion, chopped
1 tsp Olive Oil
¼ cup Plum Sauce (recipe below)
¼ tsp Chinese Five Spice Powder
1 tsp frozen unsweetened Apple Juice concentrate
½ tsp Bragg’s Liquid Aminos
¼ tsp Blackstrap Molasses
1⅓ cups cooked Brown Rice

Directions
Preheat oven to 400°F. Treat baking dish with nonstick spray.
Rinse orange roughy and pat dry between paper towels. Rub both sides of fish with paprika; set in prepared dish.
In covered microwave-safe bowl, mix bay leaf, garlic, apple, ginger and onion in oil; microwave on high 3 minutes, or until apple is tender and onion is transparent.
Stir; discard bay leaf and top fillets with mixture. Bake uncovered 15 to 18 minutes, or until fish is opaque.
While fish bakes, add plum sauce to microwave-safe bowl. Add five spice, apple juice concentrate, Liquid Aminos and molasses. Microwave on high 30 seconds; stir, add a little water if needed to thin mixture, and microwave another 15 seconds.
Cover until ready to serve. If necessary, bring back to temperature by microwaving mixture another 15 seconds just prior to serving.
To serve, equally divide cooked rice among 4 serving plates. Top each with an equal amount of baked fish and plum sauce, drizzling sauce atop fish.

Plum Sauce
Ingredients
1 cup Plum Jam
2 tsp grated Lemon Zest
1 tablespoon Lemon Juice
1 tbsp Rice Wine Vinegar
½ tsp Ground Ginger
½ tsp crushed Anise Seeds
¼ tsp Dry Mustard
¼ tsp Ground Cinnamon
⅛ tsp Ground Cloves
⅛ tsp Hot Pepper Sauce
Directions
Heat plum jam in small saucepan over medium heat until melted.
Stir in remaining ingredients. Bring the mixture to a boil; lower heat and simmer for 1 minute, stirring constantly.
Use cooled sauce as meat seasoning or a dip for eggrolls.
Yields 1¼ cups; Serving size 1 tablespoon

Tips & Notes
Orange roughy is a fish with bright red scales that turn black to match the color of the cold waters of the Atlantic and Indo-Pacific oceans to hide from predators.
The nutritional value of orange roughy benefits your health, but also has some detractors.
Orange Roughy can live long lives. Because of their life span, they can absorb more toxins, such as mercury, from the ocean than fish that do not live as long.
Experts recommend that people limit their orange roughy consumption to only once a month to avoid consuming too much mercury.

Nutritional Information Per Serving
Calories: 221
Protein: 19g
Carbohydrates: 31g
Fat: 3g
Saturated Fat: 1g
Cholesterol: 23mg
Sodium: 101mg
Fiber: 2g

Source: NetPlaces.com

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Chicken Thighs Cacciatore

Chicken Thighs Cacciatore may just become one of your family’s “comfort” foods. It’s packed with nutrients but your family just needs to know that it is delicious.

Chicken Thighs Cacciatore Prep Time: 15 min
Cook Time: 30 min
Ready In: 45 min

Servings: 4

Ingredients
2 tsp Olive Oil
½ cup Onion, chopped
2 cloves Garlic, minced
4 Chicken Thighs, skin removed
½ cup Dry Red Wine
1 (14.5 oz) can Unsalted Diced Tomatoes, undrained
1 tsp Dried Parsley
½ tsp Dried Oregano
¼ tsp fresh Ground Black Pepper
⅛ tsp Sugar
¼ cup Grated Parmesan Cheese
4 cups cooked Spaghetti
2 tsp Extra-virgin Olive Oil

Directions
Heat deep, non-stick skillet over medium-high heat; add 2 teaspoons olive oil. Add onion; sauté until transparent.
Add garlic and chicken thighs; sauté 3 minutes on each side, or until lightly browned.
Remove thighs from pan; add wine, tomatoes and juices, parsley, oregano, pepper and sugar. Stir well; bring to a boil.
Add chicken back to pan; sprinkle Parmesan cheese over top. Cover, reduce heat, and simmer 10 minutes.
Uncover and simmer 10 more minutes.
To serve, put 1 cup of cooked pasta on each of 4 plates. Top each serving with a chicken thigh; divide sauce between dishes. Drizzle ½ teaspoon extra-virgin olive oil over top of each dish and serve.

Tips & Notes
For Cheese Lovers – Indulge your love of extra cheese and still have a main dish that’s less than 400 calories. Prepare Chicken Thighs Cacciatore according to recipe instructions. Top each portion with 1 tablespoon freshly grated Parmesan cheese.
It is time to jettison the notion of a “diabetic diet.” After all, what is the best, healthiest diet for someone living with diabetes?
It is the very same diet that is best and healthiest for someone who doesn’t have diabetes, according to Prevention.
Think about it: What kinds of foods wreak havoc with blood sugar? Those that are high in nutritionally empty carbohydrates – primarily refined sugar and refined grains.
What kinds of foods help moderate blood sugar and help offset an increased risk of cardiovascular disease and some cancers? Those rich in protein, good fats, vitamins, minerals, and phytonutrients. In other words, the foods that help keep blood glucose under control and help moderate the risks and complications associated with diabetes are the same foods we all need to eat for optimal health.
That’s all great news for a diabetes household – and for the person with diabetes. It means one less thing that person has to think about, one less challenge in their day. So by keeping a healthy kitchen, you’re doing the right thing for everyone’s health and you’re creating a home environment in which all cabinets and all refrigerator shelves and compartments are “fair game” for everyone.
Don’t think of diabetes as something that restricts food choices; seize the opportunity to discover delicious, new, healthy foods and expand your family’s culinary horizon.

Nutritional Information Per Serving
Calories: 370
Protein: 19g
Carbohydrates: 48g
Fat: 9g
Saturated Fat: 2g
Cholesterol: 39mg
Sodium: 166mg
Fiber: 4g

Source: NetPlaces.com

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Greens in Garlic with Pasta

Greens in Garlic with Pasta will provide a powerhouse of nutrition as well as a boatload of flavor. This dish can be put together quickly and its taste will be remembered for a long time.

Greens in Garlic with PastaPrep Time: 10 min
Cook Time: 7 min
Ready In: 20 min

Servings: 4

Ingredients
2 tsp Olive Oil
4 cloves Garlic, crushed
6 cups, tightly packed loose-leaf Greens (baby mustard, turnip, chard)
2 cups cooked Pasta
2 tsp Extra-virgin Olive Oil
¼ cup freshly Grated Parmesan Cheese
Salt and freshly Ground Black Pepper, to taste (optional)

Directions

Place sauté pan over medium heat. When hot, add 2 teaspoons of olive oil and garlic. Cook, stirring frequently, until golden brown, 3 to 5 minutes, being careful not to burn garlic, as that makes it bitter.
Add greens; sauté until coated in garlic oil. Remove from heat.
In large serving bowl, add pasta, cooked greens, 2 teaspoons of extra-virgin olive oil and Parmesan cheese; toss to mix.
Serve immediately, and season as desired.

Tips & Notes
Sweet or Salty?
In most cases, when you add a pinch (less than ⅛ teaspoon) of sugar to a recipe, you can reduce the amount of salt without noticing a difference. Sugar acts as a flavor enhancer and magnifies the effect of the salt.
According to HealthDiaries.com, baby mustard greens offer nine health benefits.
Cancer Prevention
Mustard greens contribute to cancer prevention by supporting three critical body systems: antioxidant, detoxification and anti-inflammatory. Studies have linked mustard greens to the prevention of bladder, colon, breast, lung, prostate and ovarian cancers.
High In Antioxidants
Among leafy vegetables, mustard greens provide some of the highest concentrations of three powerful antioxidants: vitamin K, vitamin A and vitamin C. Only one cup of mustard greens provides 524% the DV of vitamin K, 177% the DV of vitamin A and 59% the DV of vitamin C. They are also a good source of manganese, folate and vitamin E.
Detoxification
The antioxidants and sulfur-containing nutrients in mustard greens help boost phase 1 and phase 2 detoxification activities in the body. Research suggests the body’s detox system is vital in supporting cardiovascular health, preventing cancer and warding off other chronic illness and disease.
Heart Health
Mustard greens support cardiovascular health in a variety of ways. They help reduce cholesterol levels, support the detox and inflammation systems in the body and offer good amounts of folate. Folate is a critical B-vitamin that helps prevent homocysteine build up, a contributing factor in heart disease.
Anti-Inflammatory
Preventing chronic inflammation is essential in reducing the risk of cancer, heart disease, arthritis and more. Vitamin K and omega-3 fatty acids are two essential anti-inflammatory agents found in mustard greens. Vitamin K directly regulates the body’s anti-inflammatory system. Omega-3 fatty acids are important building blocks of the widely complex inflammation system in the body.
Dietary Fiber
Mustard greens are a good source of dietary fiber, which promotes good colon health, regulates the metabolism and aids in digestion.
Eye Health
Regular consumption of fruits and vegetables with high levels of vitamin A have been linked with strengthening the eyes and the prevention of macular degeneration.
Bone Health
A good source of both calcium and potassium, mustard greens may help promote good bone health and help prevent bone diseases such as osteoporosis.
Weight Loss
Highly nutritious, low calorie foods may help aid in weight loss. Vegetables with good amounts of dietary fiber such as mustard greens help regulate the metabolism and maintain a healthy body weight.

Nutritional Information Per Serving (without salt)
Calories: 176
Protein: 8g
Carbohydrates: 26g
Fat: 5g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 17mg
Fiber: 3g

Source: NetPlaces.com

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Country Style Omelet

A Country Style Omelet is a tasty way to start your morning. People with diabetes need to limit their egg consumption, but they are protein-packed and full of nutrition.

Country Style Omelet Prep Time: 10 min
Cook Time: 35 min
Ready In: 45 min

Servings: 2

Ingredients
2 tsp Olive Oil
1 cup Zucchini, diced
¼ cup Red Pepper, diced
1 cup Plum Tomatoes, skinned and cubed
⅛ tsp Pepper
4 Eggs
1 tbsp Parmesan Cheese
1 tsp Fresh Basil, minced

Directions
Heat oil in nonstick skillet. Add zucchini and red pepper; sauté for 5 minutes.
Add tomatoes and pepper; cook uncovered for another 10 minutes, allowing fluid from tomatoes to cook down.
In small bowl, whisk together eggs, Parmesan cheese and fresh basil; pour over vegetables in skillet.
Cook over low heat until browned, approximately 10 minutes on each side.

Tips & Notes
The objectives of your diabetes diet are controlling your blood sugar and reducing the risk of diabetes-related complications.Eggs may be a concern because they contain large amounts of cholesterol and saturated fats, nutrients that may contribute to your cardiovascular risk.
When eaten in moderation, as part of a heart-healthy nutrition plan, you can include eggs as part of your diabetes diet unless your doctor recommends otherwise.
Eggs are a nutritious food, packed with high-quality protein, vitamins and minerals. The nutritional drawback of including eggs in your diabetes diet, however, is the fat content.
The best option in terms of limiting your fat intake is to use egg whites instead of whole eggs. Egg whites work well for omelets or scrambled eggs. You also can boil whole eggs and remove the yolk after cooking.
If you occasionally want to include whole eggs in your diet, eat small eggs. You can also try mixing egg whites with whole eggs. For example, to prepare a three-egg omelet, use one small whole egg and two large egg whites.
When you include eggs in your daily meal plan, limit the cholesterol and saturated fats in other foods you eat throughout day to make sure you do not consume excess amounts of these fats.
Regular exercise also helps keep your blood fat levels balanced.

Nutritional Information Per Serving
Calories: 253
Protein: 17g
Carbohydrates: 7g
Fat: 17g
Saturated Fat: 5g
Cholesterol: 493mg
Sodium: 221mg
Fiber: 2g

Source: NetPlaces.com

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