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DIABETES-Title

 

   Fruit and Cheese Kabobs

   Ingredients
   8 strawberries
   16 grapes
   2 kiwis, peeled and sliced
   3 light string cheese sticks, each cut into 4 pieces
   4 wooden skewers
   12 whole wheat baked crackers

   Directions
   To make skewers, alternate strawberries, grapes, kiwi slices and cheese on       one skewer.

   Repeat the process for the remaining three skewers. Serve the kabobs with     the crackers.

   Makes: 4 servings
Serving size: 1 kabob and 3 crackers
Calories: 150; Fat: 4.5 grams; Carbohydrate: 22 grams; Fiber: 3 grams; Cholesterol: 5 mg; Sodium: 200 mg; Potassium: 270 mg; Protein: 7 grams; Phosphorus: 165 mg

* Recipe courtesy of Diabetes Forecast


   Huevos Rancheros

     Ingredients
     1 1/2 Tbsp. olive oil, divided
     1 small onion, minced
     2 garlic cloves, minced
     1/2 small jalapeno pepper, seeded and minced
     1 28-oz. can whole tomatoes, drained
     1/4 tsp. kosher salt
     1/4 tsp. freshly ground black pepper
     1/4 tsp. cayenne pepper (optional)
     4 6-inch diameter corn tortillas
     4 large eggs
     1 1/2 Tbsp. grated cheddar cheese
     1 Tbsp. minced fresh cilantro

     Directions
     In a large skillet, heat 1/2 tablespoon of the olive oil over medium heat. Add the onion and saute for 3-4 minutes. Add the garlic and jalapeno pepper and saute for one minute.

Heat the oven to 350 F. Add the tomatoes to a large bowl and crush them with your hands. Add the tomatoes to the skillet and bring to boiling. Lower the heat to simmer and cool, uncovered, for 15-20 minutes, until thick. Add the salt, black pepper and, if desired, cayenne pepper and cook for 5 more minutes.

Meanwhile, in a large nonstick skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the corn tortillas, one at a time, and cook for 2-4 minutes per side, until lightly browned. You want the tortillas to get a little crispy so they don't get soggy when you add the sauce. Remove the tortillas from the skillet, wrap them in foil and keep them warm in the oven. Crack and egg into a small custard cup, keeping the yolk whole. Then, add the egg to the empty skillet. Repeat with the remaining eggs. Cook the eggs for 2-3 minutes, until set.

To serve: Place a tortilla on a plate. Spoon about 2 tablespoons of the tomato sauce on top of the tortilla. Top with an egg. Add an additional 2 tablespoons of tomato sauce and sprinkle with some of the cheese and cilantro. Repeat with the remaining ingredients.

Makes: 4 servings
Serving size: 1 tortilla, 1 egg
Calories: 220; Fat: 12 grams; Carbohydrate: 20 grams; Fiber: 3 grams; Cholesterol: 190 mg; Sodium: 240 mg; Potassium: 425 mg; Protein: 10 grams; Phosphorus: 240 mg

* Recipe courtesy of Diabetes Forecast

 

   Lasagna Soup

    Ingredients
    2 Tbsp. canola oil
    2 cups diced onion
    1 cup shredded carrots
    6 cloves garlic, crushed
    1 lb. 95 percent lean ground beef
    1/2 tsp. salt
    1/4 tsp. freshly ground black pepper
    4 cups fat-free, low-sodium chicken broth
    2 cups canned low-sodium diced tomatoes, undrained
    Zest of 1 orange
    6 oz. whole-wheat lasagna noodles, broken into 1-inch pieces
    1 cup fresh basil leaves
    1 cup plain, non-fat Greek yogurt

Directions
Heat the canola oil in a large saucepan over medium-high heat. Add the onion and carrots. Saute for 5 minutes, then add garlic and saute for 1 minute.

Add the ground beef and brown for 3-4 minutes. Season with the salt and pepper.

Stir in the chicken broth, undrained tomatoes and orange zest. Bring to boiling and add the noodles. Lower the heat and simmer for 10 minutes, or until the noodles are soft.

Stir in the basil. Ladle into soup bowls, adding a dollop of yogurt to each serving.

Makes: 4 servings
Serving size: 1 cup soup, 1/4 cup yogurt
Calories: 500; Fat: 14 grams; Carbohydrate: 51 grams; Fiber: 8 gram; Cholesterol: 75 mg; Sodium: 560 mg; Potassium: 1,260 mg; Protein: 43 grams; Phosphorus: 550 mg

* Recipe courtesy of Diabetes Forecast