St. Patrick's Day Diabetic Friendly Corned Beef and Cabbage
From Diabetic Gourmet Magazine
2-1/2 to 3-1/2 -pound boneless corned beef brisket
1/4 cup honey
1 tablespoon Dijon-style mustard
1 medium head cabbage (about 2 pounds), cut into 8 wedges
3 tablespoons butter, softened
1 tablespoon Dijon-style mustard
1-1/2 teaspoons chopped fresh dill
- Heat oven to 350F. Place corned beef brisket and 2 cups water in Dutch oven. Bring just to a simmer; do not boil. Cover tightly and cook in 350F oven 2-1/2 to 3-1/2 hours or until fork-tender.
- About 20 minutes before brisket is done, steam cabbage 15 to 20 minutes or until tender.
- Remove brisket from water; trim fat. Place on rack in broiler pan so surface of beef is 3 to 4 inches from heat. Combine honey and 1 tablespoon mustard. Brush top of brisket with 1/2 of glaze; broil 3 minutes. Brush with remaining glaze; broil 2 minutes or until glazed.
- Combine butter, 1 tablespoon mustard and dill; spread on hot cabbage. Carve brisket diagonally across the grain. Serve with cabbage.
|Nutritional Information (Per Serving)
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Salmon in Parchment Paper (courtesy of www.diabeticlifestyle.com )
Prep time: 30 minutes
Cook time: 15 minutes
Total: 45 minutes
- 1 pound skinless salmon fillets (3/4 inch thick), cut into 4 pieces
- ½ cup orange juice (fresh orange juice, if you want)
- 1 tablespoon reduced-sodium soy sauce
- 1 tablespoon minced fresh ginger
- 1 large garlic clove, minced
- 1/8 teaspoon crushed red pepper
- 4 12" x 16" sheets parchment paper (or aluminum foil)
- 1 cup cooked long-grain rice
- ½ cup sliced shiitake or button mushrooms
- 1 small red bell pepper, seeded and cut into thin strips (julienned)
- 2 scallions, white part and 1" of the green part, thinly sliced
- 2 tablespoons minced fresh dill
- ¼ cup fat-free low-sodium canned chicken broth
- salt (to taste, and this is optional)
- freshly ground pepper (also optional)
- cooking spray
- 4 sprigs of fresh dill (for garnish)
- Rinse salmon fillets; pat dry with paper towels. Place salmon In a large self-sealing plastic bag.
- In a measuring cup, combine orange juice, soy sauce, ginger, garlic, and crushed red pepper. Pour over salmon fillets and seal the bag. Allow to stand at room temperature for 15 minutes, turning bag over frequently to redistribute the marinade, or refrigerate for up to 30 minutes, turning bag frequently.
- Preheat oven to 400°F.
- Fold each sheet of parchment or foil in half crosswise. Cut into a heart shape with the fold running vertically down the center. Open each heart to lie flat; spray lightly with cooking spray.
- In a medium bowl, combine cooked rice, mushrooms, red bell pepper, scallions, and minced dill.
- Add chicken broth and gently stir.
- Arrange an equal portion of the rice mixture in the center of one side of each heart.
- Remove salmon from marinade, discarding marinade. Place salmon fillets over rice.
- Sprinkle the salmon with salt (if using) and pepper.
- Top each fillet with two lemon slices.
- Fold the opposite side of the heart over the salmon and beginning at the top of each heart, make a series of tight, overlapping folds to seal the parchment, folding pointed edges underneath the packet.
- Place closed packets on an ungreased baking sheet.
- Bake for 15 minutes (salmon will flake easily when tested with a fork).
- Cut open packet and top with dill sprigs.
||272 calories (40% calories from fat), 24 g protein, 12 g total fat (3.0 g saturated fat), 15 g carbohydrate, 1 g dietary fiber, 75 mg cholesterol, 96 mg sodium
||3 lean meat, 1 carbohydrate (1 bread/starch)
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Prep time: 15 minutes
Cook time: 5 minutes
Total: 20 minutes
- 4 4-ounce halibut steaks
- 2 large egg whites, lightly beaten
- 1 cup fresh breadcrumbs (seasoned however you want: perhaps herbes de Provence)
- cooking spray
- 1 tablespoon olive oil
- 1 shallot, finely minced
- ½ cup dry white wine
- ¼ cup fresh lemon juice
- 1 cup 98% fat-free, no-salt-added canned chicken broth
- 1 tablespoon capers, well-rinsed and minced
- 2 tablespoons finely minced flat-leaf parsley
- 1 tablespoon cornstarch, mixed with 1 tablespoon water
- Lightly rinse the halibut steaks and pat dry with paper towels. Place each steak between two sheets of plastic wrap and flatten to about 1/2-inch thick.
- Dip each steak into the beaten egg white, then into the breadcrumbs. Set aside.
- Lightly coat a cast iron skillet or a heavy non-stick skillet with cooking spray. Place over high heat and add the halibut steaks. Cook for 2 to 3 minutes per side, turning once, until golden brown and fish flakes easily when prodded with a fork.
- Remove halibut steaks; keep warm.
- Heat olive oil in a heavy saucepan; add shallot and sauté for 4 minutes, stirring frequently.
- Stir in the wine and lemon juice and bring to a boil. Cook over medium-high heat until sauce is reduced by half.
- Add the chicken broth, capers, parsley, and cornstarch mixture. Bring sauce to a boil.
- Arrange halibut steaks on plates. Spoon each fish with some of the sauce.
||219 calories (27% calories from fat), 27 g protein, 6 g total fat (0.9 g saturated fat), 10 g carbohydrates, trace dietary fiber, 36 mg cholesterol, 242 mg sodium
||3 lean protein, 1/2 carbohydrate (bread/starch)
Stuffed French Toast - Courtesy of Frederick Piccarello
Ingredients for 1 serving: Cal: 372, Fat 11g, Chol 0, Carbs 48, Protein 29, Fiber 14
1 tbls peanut butter
1/2 cup egg whites
1/2 teas cinnamon
2 teas almond milk
2 sliced of Pepperidge Farm Low Carb 7 grain bread
1/4 cup Carey's sugar free syrup
First you make the peanut butter sandwich with the bread, peanut butter and some of the blackberries or strawberries. Mix together the egg white, almond milk and cinnamon. Dip the sandwich in the egg mix turning it over to get both sides.
Cook in a non stick pan spayed with Pam until golden brown. turn it over to cook both sides. If there are any remaining egg white spour it over the sandwich and turn over again. Serve with the remainig berries and syrup