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Roast Peppered Pork Loin – TypeFree Diabetes

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Roast Peppered Pork Loin

Sunday dinner made easy!  This roast goes well
with anything!  Quick & easy preparation.
Pack the leftovers for lunch!


Ingredients

  • 2 lb boneless pork loin roast
  • 5 1⁄2 t garlic pepper
  • 5 1⁄2 t dried rosemary, crushed

Directions

  • Preheat oven to 350 degrees F.
  • Coat pork with garlic pepper and rosemary; place in shallow pan.
  • Roast for 40 minutes to 1 hour (20 minutes per pound), or until internal temperature
    is 150 degrees F.
  • Remove from oven and let rest for 5-10 minutes before slicing to serve.

Serves 8-10.


Nutrition Facts

  • 180 calories
  • 7 gram fat
  • 3 gram saturated fat
  • 27 gram protein
  • 105 mg sodium
  • 70 mg cholesterol
  • 0 gram carbohydrates



Recipe Credit: National Pork Board



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Rice with Chicken, Spanish Style – TypeFree Diabetes

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Rice with Chicken, Spanish Style

This is a good way to get vegetables into the meal plan. Serve with a mixed green
salad and some whole wheat bread.


Ingredients

  • 2 tablespoons olive oil
  • 2 medium onions, chopped
  • 4 garlic cloves, minced
  • 2 stalks celery,
    diced
  • 2 medium red/green peppers, cut into strips
  • 1 cup chopped mushrooms
  • 2 cups uncooked rice
  • 1 3-lb chicken, cut into 8 pieces, skin removed
  • 1 teaspoon salt (optional)
  • 3 1/2 cups chicken broth, fat removed
  • 4 cups
    water Saffron or Saz—n, for color
  • 3 medium tomatoes, chopped
  • 1 cup frozen
    peas
  • 1 cup frozen corn
  • 1 cup frozen green beans
  • Olives or capers
    for garnish, if desired

Directions

  1. Heat the oil over medium heat in a nonstick pot.
  2. Add the onion, garlic, celery, green pepper, and mushrooms.
  3. Cook over medium heat, stirring often, for about 3 minutes or until tender
  4. Add the rice and sautŽ for 2-3 minutes, stirring constantly until it begins to brown
  5. Add the chicken, salt, chicken broth, water, saffron (Saz—n), and tomatoes.
  6. Bring the water to a boil, then reduce heat to medium-low and let simmer
  7. Cover the pot and let the casserole simmer until the water is absorbed and rice
    is tender, about 20 minutes
  8. Stir in the peas, corn, and beans, and cook for
    8-10 minutes
  9. When everything is hot the casserole is ready to serve; garnish
    with olives or capers, if desired. 

Yield: 8 Servings


Nutrition Facts

Serving size 1 cup

Amounts Per Serving
Calories 330

Carbohydrate 24 grams

Protein 27 grams

Fat 14 grams

*Daily Servings According to Diabetes Food Guide Pyramid: serving from Grains/Beans/Starcy
Vegetable group 1 serving from Meat group 1 serving from Vegetable group 1 serving
from Fat 1 Source: ndep.nih.gov

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Pork Tenderloin Amandine – Type Free Diabetes

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Pork Tenderloin Amandine


Description

Tenderloins are the leanest meats to eat. They are easy to prepare, tender and tasty.
This dish is no exception!

Food Exchanges: 3 Very Lean Meat, 1/2 Fat, 1/2 Starch


Ingredients

  • 1 lb pork tenderloin, cut crosswise into 8 equal pieces
  • 1⁄4 c slivered almonds
  • 1⁄4 c flour
  • 1 t salt and pepper, each
  • 2 t vegetable oil
  • 1 T lemon juice

Directions

  1. Place each tenderloin piece between two pieces of plastic wrap and gently press
    to 1/4-inch thickness. Set aside.
  2. In skillet over medium heat, toast almonds for 1 minute or until golden, stirring
    constantly.
  3. Remove almonds and reserve.
  4.  Stir together flour, salt and pepper.
  5. Heat oil in large nonstick skillet over medium high heat.
  6. Lightly coat tenderloin cutlets with flour and saute over medium-high heat 4-6minutes,
    turning once.
  7. Remove pork to platter and keep warm.
  8. Add lemon juice and almonds to pan, stir and heat through.
  9. Pour sauce over pork and serve.

Serves 4


Nutrition Facts

230 calories

10 gram fat

2 gram saturated fat

26 gram protein
150 mg sodium

75 mg cholesterol

8 gram carbohydrates

1 gram fiber



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Potato and Pork Curry – TypeFree Diabetes

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Potato and Pork Curry

Preparation Time: 30 minutes

Number of Servings: 4

Cups of Fruits and Vegetables Per Person: 3


Ingredients

  • 1 tsp olive oil
  • 1 medium onion, cut in wedges
  • 2 cloves garlic, minced
  •  2 tsp curry powder
  • 1 can (14 oz) tomatoes
  • 1 can (14 oz) no-salt added green beans, drained
  •  4 potatoes (medium-sized), cooked and cut in chunks
  •  2 cups cooked pork, cut in cubes or strips
  • 1/3 cup seedless raisins

Directions

  1. Place onion, garlic, curry and oil in 2 quart casserole.
  2. Microwave on high for 2 minutes. Stir.
  3. Add tomatoes and green beans.
  4. Microwave on high 4 minutes, stirring after 2 minutes.
  5. Add potatoes, meat and raisins. Mix well.
  6. Microwave on high 2 minutes or until hot.
  7. Season with salt and pepper, if desired.

Nutrition Facts

Serving Size: 1/4 of recipe

Amount Per Serving

Calories 330

Calories from Fat 50 % Daily Value (DV)*

Total Fat 6g 9%

Saturated Fat 2g 10%

Cholesterol 55mg 18%

Sodium 380mg 16%

Total Carbohydrate 50g 17%

Dietary Fiber 5g 20%

Sugars 14g

Protein 22g

Vitamin A 8%

Vitamin C 40%

Calcium 8%

Iron 10%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 1

Vegetables: 1

Meat: 2

Milk: 0

Fat: 0

Carbs: 2

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5 A Day for Better Health: cdc.gov

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Oven-Fried Fish – TypeFree Diabetes

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Oven-Fried Fish

Cooking Time: 20 minutes
Number of Servings: 6


Ingredients

2 lbs fish
fillets
1 Tbsp lemon
juice, fresh
1/4 cup skim
milk or 1% buttermilk
2 drops   hot
pepper sauce
1 tsp garlic,
fresh, minced
1/4 tsp white
pepper, ground
1/4 tsp salt
1/4 tsp   onion
powder
1/2 cup cornflakes, crumbled or regular bread crumbs
1 Tbsp vegetable oil (for greasing baking dish)
1 lemon fresh,
cut in wedges


Directions

  1. Preheat oven to 475¡ F.
  2. Wipe fillets with lemon juice and pat dry.
  3. Combine milk, hot pepper sauce, and garlic.
  4. Combine pepper, salt, and onion powder with cornflake crumbs and
    place
    on a plate.
  5. Let fillets sit in milk briefly. Remove and coat fillets on both
    sides with
    seasoned crumbs. Let stand briefly until coating sticks to each side of
    fish.
  6. Arrange on lightly oiled shallow baking dish.
  7. Bake 20 minutes on middle rack without turning.
  8. Cut into 6 pieces. Serve with fresh lemon.

Nutrition Facts

– Serving Size: 1 piece of fish
Amount Per Serving
Calories 183

Fat 2 g

Saturated fat less than 1 g

Cholesterol 80 mg

Sodium 325 mg

Source: National Heart,
Lung, and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services


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New Orleans Red Beans – TypeFree Diabetes

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New Orleans Red Beans

Cooking Time: approx 2 hours
Number of Servings: 86


Ingredients

1
lb
dry red beans
2 qt water
11/2 C   chopped onion
1 C chopped
celery
4 bay leaves
1 C chopped
green pepper
3 Tbsp chopped
garlic
3 Tbsp chopped
parsley
2 tsp dried
thyme, crushed
1 tsp salt
1 tsp black
pepper

Directions

  1. Pick through beans to remove bad beans; rinse thoroughly.
  2. In a large pot combine beans, water, onion, celery, and bay leaves.
    Bring to a boil; reduce heat. Cover and cook over low heat for about
    1-1/2 hours or
    until beans are tender. Stir. Mash beans against side of pan.
  3. Add green pepper, garlic, parsley, thyme, salt, and black pepper.
    Cook, uncovered, over low heat till creamy, about 30 minutes. Remove
    bay leaves.
  4. Serve with hot cooked brown rice, if desired.


Nutrition Facts

– Serving Size: 1 1/4 cup
Amount Per Serving
Calories: 171
Total fat: less than 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 285 mg

Source: National Heart,
Lung, and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services


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Mediterranean Baked Fish – TypeFree Diabetes

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Mediterranean Baked Fish

Cooking Time: 45 minutes
Number of Servings: 4 


Ingredients

2 tsp olive
oil
1 large onion,
sliced
1 can (16 oz)   whole
tomatoes, drained (reserve juice) and coarsely chopped
1 bay leaf
1 clove garlic,
minced
1 C dry white
wine
1/2 C reserved
tomato juice, from canned tomatoes
1/4 C lemon
juice
1/4 C orange
juice
1 Tbsp fresh
grated orange peel
1 tsp fennel
seeds, crushed
1/2 tsp dried
oregano, crushed
1/2 tsp dried
thyme, crushed
1/2 tsp dried
basil, crushed
to taste black
pepper
1 lb fish
fillets (sole, flounder, or sea perch)

 

 

Directions

  1. Heat oil in large nonstick skillet.
    Add onion, and saute over moderate heat 5 minutes or until soft.
  2. Add all remaining ingredients except fish.
  3. Stir well and simmer 30 minutes, uncovered.
  4. Arrange fish in 10×6-inch baking dish; cover with sauce.
  5. Bake, uncovered, at 375¼ F about 15 minutes or until fish flakes easily.

Nutrition Facts

– Serving Size: 1/4 recipe

Amount Per Serving
Calories: 177

Total fat: 4 g

Saturated fat: 1 g

Cholesterol: 56 mg

Sodium: 281 mg

Source: National Heart, Lung and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services


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Mexican Casserole – TypeFree Diabetes

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Mexican Casserole

Preparation Time: 1 hour, 45 minutes

Number of Servings:
6 Cups of Fruits and Vegetables Per Person: 3


Ingredients

  • 4 oz uncooked ziti pasta
  • nonstick cooking spray
  • 2 medium onions, chopped
  • 1 garlic clove, minced
  • 2 medium carrots, finely chopped
  • 1 green pepper, chopped
  • 1 medium zucchini, chopped
  • 1 16 oz can no added salt tomatoes, undrained
  • 1 8oz can no added salt tomato sauce
  • 1 tsp oregano
  • 1 16oz can black beans, rinsed and drained
  • 1 10 oz package frozen corn, thawed
  • 2 Tbsp green chilies, chopped
  • 8 oz fat free ricotta cheese
  • 4 oz shredded low-fat Monterey Jack cheese

Directions

  1. Cook ziti according to package directions without salt; drain well.
  2. Preheat oven to 375¡F.
  3. Coat a Dutch oven or large pot with cooking spray.
  4. Add onions, garlic, carrots, peppers, and zucchini; sautŽ over medium heat for 10
    minutes, stirring often. Stir in tomatoes, tomato sauce, and oregano.
  5. Bring to a boil; reduce heat to low, simmering 15 minutes. Stir in beans, corn,
    chilies.
  6. Cook for 5 minutes.
  7. Remove from heat; add pasta and cheeses, tossing gently.
  8. Spoon into a 9-inch square baking dish coated with cooking spray.
  9. Bake for 30 minutes or until heated through.
  10. Let stand 5 minutes before serving.


Nutrition Facts
Mexican Casserole
Serving Size 1/6 of recipe

Amount Per Serving
Calories 320 Calories from Fat
50
  % Daily Value (DV)*
Total Fat 5g
8
%
 Saturated Fat 3g
15
%
 Trans Fat 0g
0
%
Cholesterol 20mg
7
%
Sodium 510mg
21
%
Total Carbohydrate 52g
17
%
  Dietary Fiber 10g
40
%
  Sugars 12g  
Protein 18g
Vitamin A
70
%
Vitamin C
70
%
Calcium
25
%
Iron
20
%

* Percent Daily Values are based on a 2,000 calorie
diet.

Diabetic Exchange**

Fruit: 0
Vegetables: 3
Meat: 1
Milk: 0
Fat: 0
Carbs: 2
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: cdc.gov



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Lime Shrimp Kebobs – TypeFree Diabetes

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Lime Shrimp Kebobs

Preparation Time: 30 minutes

Number of Servings:
2 Cups of Fruits and Vegetables Per Person: 1


Ingredients

  • 16 large shrimp, uncooked, deveined
  • 3 large limes
  • 2 cloves garlic,
    crushed and peeled
  • 1/4 tsp black pepper
  • 2 tsp olive oil
  • 2 Tbsp
    fresh cilantro, cleaned and chopped
  • 10 medium cherry tomatoes, rinsed and dried
  • 10 small white-button mushrooms, wiped clean and stems removed

Directions

  1. In a glass measuring cup, squeeze limes, yielding 1/4 cup of juice.
  2. Add the garlic, pepper, olive oil, and cilantro and stir.
  3. Place the shrimp in a medium bowl and pour the cilantro lime marinade over the shrimp.
  4. Let the shrimp marinate for 10 to 15 minutes in the refrigerator (do not let them
    marinate for more than 30 minutes as the acid of the juice will alter the texture
    of the shrimp).
  5. Alternate cherry tomatoes, mushrooms, and shrimp on four skewers.
  6. Grill the skewers over a medium heat for 3 to 4 minutes on each side until the shrimp
    are just cooked through.


Nutrition Facts
Lime Shrimp Kebobs
Serving Size 1/2 of recipe

Amount Per Serving
Calories 160 Calories from Fat
60
  % Daily Value (DV)*
Total Fat 6g
9
%
 Saturated Fat 1g
5
%
 Trans Fat 0g
0
%
Cholesterol 85mg
28
%
Sodium 95mg
4
%
Total Carbohydrate 17g
6
%
  Dietary Fiber 4g
16
%
  Sugars 5g  
Protein 15g
Vitamin A
20
%
Vitamin C
70
%
Calcium
8
%
Iron
15
%

* Percent Daily Values are based on a 2,000 calorie
diet.

Diabetic Exchange**

Fruit: 0
Vegetables: 1
Meat: 2
Milk: 0
Fat: 1
Carbs: 0
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.


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Linguini with Clam Sauce – TypeFree Diabetes

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Linguini with Clam Sauce

Prep Time: 30 minutes
Cooking Time: 20 minutes
Number of Servings: 4


Ingredients

1/4 cup onion, finely chopped  
1/4 cup shallots, finely chopped
1 each bay leaf  
1 each thyme
sprigs
1 cup white wine
3 quarts clams  
1 tablespoon olive oil
2-3 each garlic
cloves
1/4 teaspoon dry
mustard
1/2 cup parsley
leaves, chopped
 
1 pound whole wheat
linguine, cooked and drained
 
1 dash red
pepper flakes


Directions

Combine onion, shallots, bay leaf, parsley stems, thyme, peppercorns
and wine.

1. Bring to a boil. Add scrubbed clams and steam for 4 to 5 minutes or
until clams open.

2. Remove clams, discarding any that haven’t opened, separate them from
shells and chop coarsely.

3. Strain and save liquid.

4. Heat olive oil and 1 TABLESPOON reserved clam juice in a medium-size
non-stick frying pan.

5. Add garlic and mustard and cook for 1 minute.

6. Add parsley and cook 1 to 3 minutes more.

7. Add 1 cup reserved clam juice and simmer for 5 minutes or until sauce
is reduced by half.

8. Add chopped clams and cook for 1 to 2 minutes.

9. Toss clam sauce with linguine, garnish with lemon, if desired, and
serve warm.


Nutrition Facts

Amount Per Serving

Calories 461           9% of calories from fat 
% Daily Value*
Total Fat 5.0g 7%
 Saturated Fat 1.0g 4%
 Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 12mg 1%
Total Carbohydrate 88.0g 29%
 Dietary Fiber 4.0g 17%
 Sugars 4.0g
Protein 15.0g 31%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily
values may be higher or lower
depending on your calorie needs.
Source: RecipeLand.com

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