Slow Cooker Pork

Slow Cooker Pork with Plum Sauce puts a hint of Asian cooking on your dinner table and chances are, your family and friends will say ko-ni-chi-wa.

Slow Cooker Pork Prep Time: 10 min
Cook Time: 20 min
Ready In: 30 min (assuming you have ½ pound of shredded pork sitting around with nothing to do on a Friday night)

Servings: 4

Ingredients
½ lb (8 oz) Cooked Shredded Pork
1 clove Garlic, crushed
½ tsp grated Fresh Ginger
⅛ cup Apple Juice
¼ tsp Dry Mustard
2 tsp Soy Sauce
⅛ tsp dried Thyme
⅛ cup Plum Jam
½ tsp Cornstarch

Directions
In nonstick skillet treated with nonstick spray, stir-fry pork, garlic and ginger for approximately 2 minutes.
In small bowl or measuring cup, combine remaining ingredients to make a slurry; pour over the heated pork, mixing well.
Cook over low to medium heat until mixture thickens and juice is absorbed into pork, approximately 15 minutes.

Tips & Notes
Garlic is used for both culinary and medicinal qualities. Allicin, garlic’s key ingredient, is responsible for its pungent odor. For optimal health benefit, garlic should be consumed raw or as a standardized preparation. Clinical research found that garlic is beneficial for individuals suffering from high cholesterol, diabetes and heart disease.
Diabetes is characterized by abnormal insulin production and variable degrees of insulin resistance leading to high blood sugar levels. Poorly controlled diabetes also can cause increased total cholesterol.
A Japanese study found that tablets containing alaxin, a garlic ingredient and vanadium, an essential mineral, reduced blood sugar levels in animal models.
Another study found garlic oil as helping both diabetes and heart disease. The study concluded that garlic has significant potential for preventing a form of heart disease that is a main cause of death in people with diabetes.

Nutritional Information Per Serving
Calories: 125
Protein: 13g
Carbohydrates: 11g
Fat: 3g
Saturated Fat: 1g
Cholesterol: 36mg
Sodium: 148mg
Fiber: 0g

Source: NetPlaces.com

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Baked Halibut with Lemon

Baked Halibut with Lemon is a favorite because of its mild, sweet taste. Halibut is loaded with healthy nutrients as well as omega 3 fatty acids so important in managing diabetes.

Baked Halibut with LemonPrep Time: 15 min
Cook Time: 15 min
Ready In: 30 min

Servings: 6

Ingredients
2 large lemons
¼ cup dried Bread Crumbs
1½ lb Halibut Fillets
Sea or Kosher Salt, to taste (optional)
Fresh Ground White or Black Pepper, to taste (optional)

Directions
Preheat oven to 375°F. Wash 1 lemon; cut into thin slices. Grate 1 tablespoon of zest from the second lemon, then juice it.
Combine grated zest and bread crumbs in small bowl; stir to mix. Set aside.
Put lemon juice in shallow dish; arrange lemon slices in bottom of baking dish treated with nonstick spray.
Dip fish pieces in lemon juice; set on lemon slices in baking dish.
Sprinkle bread crumb mixture evenly over fish pieces along with salt and pepper, if using; bake until crumbs are lightly browned and fish is just opaque, 10 to 15 minutes. (Baking time will depend on thickness of fish.)
Serve immediately, using lemon slices as garnish.

Tips & Notes
Mildly flavored fish such as halibut, catfish, cod, orange roughy, rockfish, and snapper benefit from the distinctive flavor of lemon. Adding slices of lemon to top of fish allows the flavor to infuse into fish.
Halibut is a popular flatfish with a fresh and unique taste. Besides being a great source of necessary nutrients in the body, it has a delicately sweet flavor making it everyone’s favorite.
It is a lean fish with a snow white flesh that contains few bones and is a very good source of high quality protein. While pacific halibut, caught in North Alaska is gentler in taste than Atlantic halibut, halibut from California is a large flatfish with a softer flesh.
Most halibut is available fresh as steaks, fillets or roasts, yet much halibut is frozen as of its availability.
Halibut is rich in various nutrients such as selenium, magnesium, phosphorus potassium, vitamin B12, niacin, vitamin B6 and omega-3 essential fatty acids.

Nutritional Information Per Serving (without salt)
Calories: 137
Protein: 24g
Carbohydrates: 5g
Fat: 3g
Saturated Fat: 1g
Cholesterol: 36mg |
Sodium: 73mg
Fiber: 2g

Source: NetPlaces.com

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Chicken Corn Chowder

Chicken Corn Chowder is what’s for dinner when you want family and friends to sit down at the table for food, conversation and camaraderie.

Chicken Corn ChowderPrep Time: 15 min
Cook Time: 30 min
Ready In: 50 min

Servings: 10

Ingredients
1 lb boneless, skinless Chicken Breast, cut into chunks
1 medium Onion, chopped
1 red Bell Pepper, diced
1 large Potato, diced
2 (16 oz) cans Low-fat, Reduced-sodium Chicken Broth
1 (8¾ oz) can unsalted Cream-style Corn
½ cup All-purpose Flour
2 cups Skim Milk
4 oz Cheddar Cheese, diced
½ tsp Sea Salt
Fresh Ground Black Pepper, to taste
½ cup processed Bacon Bits

Directions
Spray large soup pot with nonstick cooking spray; heat on medium setting until hot.
Add chicken, onion, and bell pepper; sauté over medium heat until chicken is browned and vegetables are tender.
Stir in potatoes and broth; bring to a boil. Reduce heat and simmer, covered, for 20 minutes. Stir in corn.
Blend flour and milk in bowl; gradually stir into pot. Increase heat to medium; cook until mixture comes to a boil, then reduce heat and simmer until soup is thickened, stirring constantly.
Add cheese; stir until melted and blended in.
Add salt and pepper to taste and sprinkle with bacon bits before serving.

Tips & Notes
To trim down the fat in this recipe, use a reduced-fat cheese.
Starchy vegetables, including corn, contain carbohydrates that may raise your blood sugar, but they can be part of a healthy diet if you consume them in moderation.
Even though you have diabetes, your meal plan should include small portions of carbohydrate foods, such as fruit, cereal, yogurt, beans and starchy vegetables. Corn is a source of energy, fiber, vitamins and minerals and is low in fat and sodium.
Keep track of the carbohydrate grams you eat and set a limit for the day, advises the American Diabetes Association.
A one-half cup serving of cooked corn or half of a large corn cob contains 15 grams of carbohydrate. Most people with diabetes should eat between 45 and 60 grams of carbohydrate per meal.

Nutritional Information Per Serving
Calories: 193
Protein: 17g
Carbohydrates: 21g
Fat: 5g
Saturated Fat: 3g
Cholesterol: 39mg
Sodium: 155mg
Fiber: 2g

Source: NetPlaces.com

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Baked Snapper

Baked Snapper with Orange-Rice Dressing will add omega-3’s to your diet reducing risk of heart disease that affects so many people with diabetes.

Baked Snapper  Prep Time: 15 min
Cook Time: 25 min
Ready In: 45 min

Servings: 4

Ingredients
¼ cup chopped Celery
½ cup chopped Onion
½ cup Orange Juice
1 tbsp Lemon Juice
1 tsp grated Orange Zest
1⅓ cups cooked Rice
1 lb (16 oz) Red Snapper Fillets
Sea or Kosher Salt and fresh Ground White or Black Pepper, to taste (optional)
2 tsp Unsalted Butter
2 tbsp ground Raw Almonds

Directions
Preheat oven to 350°F.
In a microwave-safe bowl, mix celery and onion with juices and orange zest; microwave on high 2 minutes, or until mixture comes to a boil. Add rice; stir to moisten, adding water 1 tablespoon at a time if necessary to thoroughly coat rice. Cover and let stand 5 minutes.
Rinse fillets and pat dry between paper towels. Prepare baking dish with nonstick spray.
Spread rice mixture in dish; arrange fillets on top. Season fillets with salt and pepper, if using.
Combine butter and almonds in a microwave-safe bowl; microwave on high 30 seconds, or until butter is melted. Stir; spoon over top of fillets.
Cover and bake 10 minutes. Remove cover and bake another 5 to 10 minutes, or until fish flakes easily when tested with a fork and almonds are lightly browned.

Tips & Notes
Red snapper, or Lutjanus campechanus, is a warm-water found fish in the Gulf of Mexico and southern Atlantic coast. This large fish may provide several health benefits when you eat it as part of a balanced diet. You can broil it with herbs, make fish soup, or try pan-seared snapper with Cajun seasoning or a tomato and wine sauce.
Low-calorie, high-protein foods can help you lose extra weight, lowering your risk for heart disease, type 2 diabetes and osteoarthritis.
The way you prepare and serve your red snapper affects its nutritional value and health benefits. Breaded, fried red snapper is higher in calories, fat and carbohydrates than broiled.

Nutritional Information Per Serving (without salt)
Calories: 257
Protein: 26g
Carbohydrates: 25g
Fat: 5g
Saturated Fat: 2g
Cholesterol: 47mg
Sodium: 83mg
Fiber: 1g

Source: NetPlaces.com

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