Baked Fish Italian style

Baked Fish Italian style gives you a taste of the old country, one of the homelands of culinary cooking. You will need another day of the week to have this as a regular in your home.

Baked Fish Italian stylePrep Time: 15 min
Cook Time: 25 min
Ready In: 40 min

Servings: 4

Ingredients
1 lb Cod Fillets
1 can (14½ oz) Stewed Tomatoes
¼ tsp dried Minced Onion
½ tsp dried Minced Garlic
¼ tsp dried Basil
¼ tsp dried Parsley
⅛ tsp dried Oregano
⅛ tsp Sugar
1 tbsp Grated Parmesan Cheese

Directions
Preheat oven to 375°F. Rinse cod with cold water and pat dry with paper towels.
In medium-sized baking pan or casserole treated with nonstick cooking spray, combine all ingredients except fish; mix.
Arrange fillets over mixture, folding thin tail ends under; spoon mixture over fillets.
For fillets about 1-inch thick, bake uncovered 20 to 25 minutes, or until fish is opaque and flaky.

Tips & Notes
The white, mild flavored flesh of cod is available throughout the year and is a wonderful substitute for meat protein with its versatility making it easily adaptable to all methods of cooking.
Besides being an excellent low-calorie source of protein, cod contains a variety of very important nutrients and has also been shown to be useful in a number of different health conditions.
Fish, particularly cold water fish like cod, have been shown to be very beneficial for people with atherosclerosis and diabetic heart disease.
Studies show that people who eat fish regularly have a much lower risk of heart disease and heart attack than people who don’t consume fish.
Cod, specifically, promotes cardiovascular health because it is a good source of blood-thinning omega-3 fatty acids as well as an excellent source of vitamin B12 and a good source of vitamin B6.
Cod is also a very good source of niacin, another B vitamin that is often used to lower high cholesterol levels, something else that can lead to heart disease.
Just as with any seafood, it is best to purchase cod from a store that has a good reputation for having a fresh supply of fish. Get to know a fishmonger (person who sells the fish) at the store, so you can have a trusted source from whom you can purchase your fish.
Fresh whole cod should be displayed buried in ice, while fillets should be placed on top of the ice. The flesh of the cod fillets should gleam and have minimal gaping.
Smell is a good indicator of freshness. Since a slightly “off” smell cannot be detected through plastic, if you have the option, purchase displayed fish as opposed to pieces that are prepackaged. Once the fishmonger wraps and hands you the fish that you have selected, smell it through the paper wrapping and return it if it does not smell right.
When storing all types of seafood, including cod, it is important to keep it cold since fish is very sensitive to temperature. Therefore, after purchasing cod or other fish make sure to return it to a refrigerator as soon as possible.

Nutritional Information Per Serving
Calories: 128
Protein: 22g
Carbohydrates: 7g
Fat: 1g
Saturated Fat: 0g
Cholesterol: 50mg
Sodium: 312mg
Fiber: 1g

Source: NetPlaces.com

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Sesame Shrimp and Asparagus

Sesame Shrimp and Asparagus is a delicious, healthy entrée to put in front of family and friends. For diabetics, asparagus is one of the healthiest vegetables you can eat. Enjoy.

Sesame Shrimp and AsparagusPrep Time: 15 min
Cook Time: 25 min
Ready In: 40 min

Servings: 4

Ingredients

2 tsp Canola Oil
2 cloves Garlic, chopped
1 tbsp fresh Ginger Root, grated
1 lb medium Shrimp
2 tbsp Dry White Wine
½ lb Asparagus, cut diagonally into 1-inch pieces
2 cups Whole-grain Pasta
½ tsp Sesame Seeds
¼ cup Scallions, thinly sliced
1 tsp Sesame Oil

Directions
Heat oil in wok or large nonstick skillet.
Cook pasta according to package instructions.
Stir fry garlic, ginger root, and shrimp over high heat until shrimp begins to turn pink, about 2 minutes.
Add white wine and asparagus; stir fry an additional 3 to 5 minutes.
Add pasta, sesame seeds, scallions, and sesame oil; toss lightly and serve.

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 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.
When buying asparagus, it’s best to buy fresh at the farmer’s market. Choose firm, bright green spears with closed and dry tips. Asparagus can have thick or thin spears. It is best to choose one or the other when cooking so spears will cook at the same rate.
Avoid shriveled or smelly asparagus. If the woody bottom ends of the stalks exceed 15 percent of the total length of the spears, it is likely to be tough.
It is fragile, damages easily and dries out quickly. It’s best to eat as soon as possible. Gently squeeze the bunch of asparagus — if it squeaks, it’s fresh.
You may think the thin stalks are more tender but that is not the case. Most often, jumbo stalks are more tender and succulent than their pencil-thin counterparts.
To store asparagus, cut off the bottom inch of the stalks. Wrap the freshly cut stems in a wet paper towel. Place the asparagus in a plastic bag.
It will last in the refrigerator up to three days. For a longer life, stand asparagus upright (cut end down) in water, and cover it with a plastic bag to retain moisture.
The easiest way to get asparagus into your diet is to eat it raw; simply cut it up and add to your salad. Another simple thing to do is to just steam it for a few minutes and it is done. Be careful not to overcook it.

Nutritional Information Per Serving
Calories: 257
Protein: 28g
Carbohydrates: 23g
Fat: 6g
Saturated Fat: 1g
Cholesterol: 172mg
Sodium: 173mg
Fiber: 3g

Source: NetPlaces.com

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Herbed Chicken

Herbed Chicken and Brown Rice Dinner is a delicious entrée your entire family will love. The chicken, along with the healthy benefit of brown rice, will help keep your blood sugar in check.

Herbed Chicken Prep Time: 15 min
Cook Time: 20 min
Ready In: 40 min

Servings: 4

Ingredients

1 tbsp Canola Oil
4 (4 oz) boneless Chicken Breast pieces, skin removed
¾ tsp Garlic Powder
¾ tsp Dried Rosemary
1 can (10.5 oz) low-fat, reduced-sodium Chicken Broth
⅓ cup Water
2 cups uncooked Instant Brown Rice

Directions
Heat oil in large nonstick skillet on medium-high. Add chicken; sprinkle with ½ of garlic powder and crushed rosemary. Cover, and cook 4 minutes on each side, or until cooked through. Remove chicken from skillet and set aside.
Add broth and water to skillet; stir to deglaze pan and bring to a boil.
Stir in rice and remaining garlic powder and rosemary. Top with chicken and cover; cook on low heat 5 minutes.
Remove from heat and let stand, covered, 5 minutes.

Tips & Notes
Rosemary is also believed to relieve flatulence and its is commonly used as a circulatory and heart stimulant. In addition, it has been shown to have possible antioxidant properties.
Muscle and joint pain and the symptoms of gout have been relieved throughout history with this herb.
Rosemary oil is sometimes used to treat muscle pain and arthritis.
Rosemary is used as incense and is also very common in aroma therapy.
As with any medicinal herbs or medications, you should always consult with your health care provider when using rosemary.
Be sure to consult with your pharmacist when taking this herb with any other prescribed medications.
It may alter blood sugar levels and could interfere with any drugs taken to control diabetes, so use rosemary in moderation. Adults should not exceed 6 grams of rosemary internally per day.

Nutritional Information Per Serving
Calories: 300
Protein: 33g
Carbohydrates: 26g
Fat: 6g
Saturated Fat: 1g
Cholesterol: 75mg
Sodium: 112mg
Fiber: 0g

Source: NetPlaces.com

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Turkey Chili

Turkey Chili has all the aroma of traditional chili, but this version is leaner and tastes delicious. Even Texans will agree this is a pretty good version. And you know how ornery those Texans can be about their chili.

Turkey Chili Prep Time: 15 min
Cook Time: 2 to 3 hrs
Ready In: 2 to 3 hrs

Servings: 6

Ingredients
1 lb Ground Turkey
1 cup Onions, chopped
½ cup Green Pepper, chopped
2 tsp Garlic, finely chopped
2 (28 oz) cans Crushed Tomatoes
1 cup canned Black Beans, drained
1 cup canned Red Kidney Beans, drained
3 tbsp Chili Powder
1 tbsp Ground Cumin
1 tsp Crushed Red Pepper
Dash Tabasco

Directions
Brown ground turkey in large nonstick pot over medium-high heat.
Drain off any fat; add chopped onion, green pepper and garlic. Continue cooking until onion is translucent, about 5 minutes.
Add remaining ingredients; bring to a slow boil.
Reduce heat, cover, and let simmer at least 2 to 3 hours before serving.

Tips & Notes
According to HealthGuideInfo.com, ground turkey is the healthiest choice of meat. Turkey has more protein and less fat and cholesterol over any other type of meat. When you reduce the fat in your diet you reduce the chance of heart disease and becoming obese.
Ground turkey is a great alternative to ground beef in any meal. If a recipe calls a pound of ground beef, switch it out with a pound of ground turkey instead. Not only does this meat have a great taste but the health rewards are countless. Getting your family to make the switch may be one of the healthiest choices you can ever make.
Once you see the nutritional values of ground turkey versus ground beef you will see why every family is making the switch.
When comparing meat you want to look four different nutritional facts. Calories, fat, protein and the cholesterol content. You want calories, fat and the cholesterol content to be as low as possible while wanting protein to be on the higher side.
Three ounces of ground turkey has 190 calories while three ounces ground beef has 248 calories. There is one gram of fat in ground turkey and ground beef has 18 grams. The cholesterol levels have a major difference. While ground turkey has 55 milligrams, ground beef has 76 milligrams. And finally, ground turkey has 26 grams of protein and ground beef as 20 grams.
Switching from ground beef to ground turkey doesn’t have to be hard. There are small steps that you can take to make it easier for the entire family.
First, use only substitute 50 percent of ground beef for ground turkey. This can help your family acquire the taste at a slower rate. As time goes by slower add more turkey until you are at 100 percent. Also, trying substituting it in a meal that requires plenty of seasoning. Seasoning your ground turkey just right is key. The seasoning hides any taste that your family may not be used to. A good recipe to start with is ground turkey tacos.
Making the full switch does not have to be hard. You can take small steps or jump right in and go full force with it. All families are different but explaining the overall health benefits can be the key.

Nutritional Information Per Serving
Calories: 281
Protein: 26g
Carbohydrates: 38g
Fat: 4g
Saturated Fat: 1g
Cholesterol: 49mg
Sodium: 347mg
Fiber: 11g

Source: NetPlaces.com

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