Baked Pumpkin Custard

Baked Pumpkin Custard is a great way to include minerals and vitamins from this low-calorie vegetable that is not just for pies during the holidays.

Baked Pumpkin Custard Prep Time: 15 min
Cook Time: 40-45 min
Ready In: 60 min

Servings: 6

Ingredients
2 cups Solid Pack or Mashed Cooked Pumpkin
¼ cup Sugar
⅓ cup Splenda Granular
2 tsp Cinnamon
½ tsp Ginger
⅛ tsp Cloves
2 Eggs, slightly beaten
¼ cup Egg Whites
12 oz Evaporated Skim Milk

Directions
Preheat oven to 350°F.
Mix together pumpkin, sugar, Splenda, cinnamon, ginger and cloves. Add eggs, egg whites and evaporated milk; whisk until well blended.
Pour into 6 custard cups or 1½-quart casserole dish. Set cups or casserole in large baking pan; put pan on rack in oven and pour hot water into pan to within ½-inch of top of custard.
Bake in custard cups for 40 to 45 minutes until knife inserted in center comes out clean.
Remove immediately from hot water. Serve warm or chilled.

Tips & Notes
Pumpkin fruit is one of the widely grown vegetables incredibly rich in vital antioxidants, and vitamins. Though this humble backyard vegetable is less in calories, nonetheless, it carries vitamin A, and flavonoid poly-phenolic antioxidants such as lutein, xanthin and carotenes in abundance.
It is one of the very low calorie vegetables. Just 100g provide just 26 calories and contains no saturated fats or cholesterol; however, it is rich in dietary fiber, anti-oxidants, minerals, vitamins. The vegetable is one of the food items recommended by dieticians in cholesterol controlling and weight reduction programs.
Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.
It is one of the vegetables in the Cucurbitaceae family featuring highest levels of vitamin A, a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucusa. It also is an essential vitamin for good visual sight. Research studies suggest that natural foods rich in vitamin A may help human body protect against lung and oral cavity cancers.
It is also an excellent source of many natural poly-phenolic flavonoid compounds such as a, ß carotenes, cryptoxanthin, lutein and zea-xanthin. Carotenes convert into vitamin A inside the body.
Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in retina of the eyes. Thus, it may offer protection from “age-related macular disease” in the elderly.
The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.
It also is a rich source of minerals like copper, calcium, potassium and phosphorus.

Nutritional Information Per Serving
Calories: 130
Protein: 7g
Carbohydrates: 23g
Fat: 2g
Saturated Fat: 1g
Cholesterol: 63mg
Sodium: 89mg
Fiber: 2g

Source: NetPlaces.com

If you found this post delicious, please leave a comment on the page.

Print Friendly

Sweet Onion Baked Yellowtail Snapper

Sweet Onion Baked Yellowtail Snapper is a delicious way to include more fish into your diet. Yellowtail snapper is one of the favorite members of the snapper family because of its light, flaky meat.

Baked Yellowtail SnapperPrep Time: 15 min
Cook Time: 15-20 min
Ready In: 30-35 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 fresh 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 two to three 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
The yellowtail snapper is an abundant species of snapper native to the western Atlantic Ocean including the Gulf of Mexico and the Caribbean Sea. Although they have been found as far north as Massachusetts, their normal range is along Florida south to the West Indies and Brazil.
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.
Yellowtail snapper is not strongly associated with contaminants, but may contain some mercury. Consumers should check for current warnings to determine safe consumption levels of fish, in: particular for pregnant women, those who may become pregnant and children.

Nutritional Information Per Serving (no salt)
Calories: 189
Protein: 25g
Carbohydrates: 13g
Fat: 4g
Saturated Fat: 1g
Cholesterol: 42mg
Sodium: 77mg
Fiber: 1g

Source: NetPlaces.com

If you found this post delicious, please leave a comment on the page.

Print Friendly

Tuna Egg Noodle Casserole

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

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

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.

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.

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

If you found this post delicious, please leave a comment on the page.

Print Friendly

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

If you found this post delicious, please leave a comment on the page.

Print Friendly

 Page 1 of 385  1  2  3  4  5 » ...  Last »