Greek Stuffed Peppers

The following recipe is an adaptation of a recipe for Greek Stuffed Peppers found in the Sept/Oct issue of Diabetic Cooking, found on page 24.

Greek Stuffed Peppers

INGREDIENTS:

* 4 medium green bell peppers

* 1-3/4 cups water, divided

* 1 ounce pine nuts, toasted

* 3-ounces crumbled, reduced-fat feta

* 12 pitted kalamata olives, chopped

* 1/2 cup grape tomatoes, quartered

DIRECTIONS:

1: Slice off tops of peppers, about 1/4-inch from top, remove and discard stems and seeds. Place peppers, open side down, in a glass 9-inch baking dish. Pour 1/4-cup water around peppers and cover with plastic wrap. Set aside.

3-ounces reduced-fat feta


1/2 cup grape tomatoes, quarted, and 12 kalamata olives, chopped

2: Bring 1-1/2 cups water and rice to a boil in saucepan over HIGH heat. Cover and reduce heat; simmer 40-50 minutes [check package directions for correct time], or until water is absorbed and rice is tender.

3: During last 10-minutes of rice cooking, place peppers in microwave on HIGH and cook for 9-10 minutes or until tender.

4: Remove peppers from pan and drain water. Return peppers to pan, cut side up.

5: Remove rice from heat, gently stir in pine nuts, olives and tomatoes. Spoon equal mounts of rice mixture in each pepper.

6: Top peppers with feta cheese and serve.





These peppers also freeze very well. Allow peppers to cool thoroughly, then place, cut side up, in freezer bags. Be sure to set bags in freezer right side up.
When ready to serve, remove from bag and place on microwave-safe plate. Cover loosley with plastic wrap, and microwave on HIGH for 8 minutes, or until heated thoroughly through.


Recipe makes 4 servings.

Dietary Information:
Calories: 257
Total Fat: 10g
Saturated Fat: 2g
Protein: 10g
Carbohydrate: 35g
Cholesterol: 6 mg
Dietary Fiber: 5h
Sodium: 403 mg
FLFL Information: Provides 1 slow carb and 1 fast carb, does provide 10g of protein through cheese and pine nuts, but you will need to add a protein dish to make this a complete Food Lovers Fat Loss Plate. I fixed baked tilapia with this to complete this plate.

Scallops, Vermicelli with Capers

This exotic Mediterranean dish was a bit more than my pallate [or stomach] could handle. I am not overly fond of Mediterranean cooking, but decided to give this a try. I personally couldn't finish the dish, however, the hubby ate his entire serving with no problem. He remarked it wasn't one of his favorite dishes, but "it's alright for a change".

Should I ever decide to remake this dish, I believe I will cut out the dried oregano and exchange it for fresh, minced fine, with about a quarter amount used, or omit it altogether.

But.... you be the judge! This colorful dish comes from the Sept/Oct edition of Diabetic Cooking pg. 16. [Nutritional values follow the recipe and photos below.]

Scallops, Vermicelli with Capers

INGREDIENTS:

* 4 ounces uncooked whole wheat vermicelli or thin spaghetti [I used thin spaghetti]

* 3 tablesppons extra virgin olive oil, divided

* 1/4 teaspoon black pepper

* 1/2 teaspoon paprika

* 1/2 cup grape tomatoes, halved

* 1/4 cup finely choppedgreen bell pepper

* 1/4 cup dry white wine

* 3 tablespoons capers, rinsed and drained

* 2 teaspoons dried oregano

* 1/4 teaspoon salt (optional)

* 1 pound sea scallops, rinsed and patted dry

DRIECTIONS:

1. Cook pasta according to package directions, omitting any salt or fat.

2. Combine 2 tablespoons oil, pepper, paprika, tomatoes, green pepper, wine, capers, oregano and salt [if desired], in medium bowl.

3. Heat remaining 1 tablespoon oil in large non-stick skillet over medium-high heat until hot. WOrking in 2 batches, cook scallops 2 minutes oneach side.

4. Drain pasta and place in bowl, top with scallops. Cover to keep warm.

5. Add tomato mixture to pan residue in skillet and cook 1 minute.

6. Pour evenly over all. Serve as is or toss, if desired.

NUTRITIONAL INFORMATION:

Calories: 340

Total Fat: 12g

Saturated Fat: 2g

Protein: 31g

Carbohydrate: 22g

Cholesterol: 60mg

Dietary Fiber: 3g

Sodium: 508mg

Food Lovers Fat Loss Program: 1 protein, 1 fast carb, 2 slow carbs [complete FLFL plate]

Curried Chicken and Vegetable Noodle Bowl

The following recipe was taken from the Sept/ Oct issue of "Diabetic Cooking", page 58. This a wonderfully flavorful dish, that is especially reminiscent of Indian cooking. If you leave out the red pepper flakes, it will probably be mild enough for any child. This is one of those dishes that no one will suspect is "good" for them! Use it when you're entertaining and want to impress your guests!

Curried Chicken and Vegetable Bowl

INGREDIENTS

* 6 ounces uncooked whole wheat egg noodles

* 3/4 pound frozen boneless skinless chicken breasts or chicken tenders thawed and cut into 3/4-inch chunks [This is easier to do if the chicken is partially frozen when cutting.}

* 2 tbsp whole wheat flour

* 2 teaspoons curry powder

* 1/2 teaspoon salt

* 1/4 teaspoon red pepper flakes (optional)

* 1 tablespoon olive oil (I didn't use Extra Virgin oil, the flavor was milder with the regular)

* 1 cup reduced sodium chicken broth

* 12-ounces frozen mixed vegetable medley, such as broccoli, cauliflower and red bell peppers thawed and drained [I used the California blend mix]

* 2 tablespoons sliced almonds

DIRECTIONS

1. Cook noodles according to package directions omitting any salt or fat.

2. Combine chicken, flour, curry powder, salt and red pepper flakes; toss well.

3. Heat oil in large saucepan of large deep skillet over medium heat until hot. Add chicken mixture and stir-fry 3 to 4 minutes or until chicken is no longer pink on outside.

Add broth and vegetables; bring to a boil. Simmer uncovered about 8 minutes or until chicken is cooked through and sauce is slightly thickened. Serve over hot cooked noodles in shallow bowls. Top with sliced almonds.

NUTRITIONAL INFORMATION

Calories: 328

Total Fat: 8g

Saturated Fat: 2g

Protein: 31g

Carbohydrate: 33g

Cholesterol: 73mg

Dietary Fiber: 6g

Sodium: 409mg

FLFL: provides nutrition of one complete FLFL plate

Berries with Creamy Lemon Ricotta

Delicious for dessert or an anytime low-cal snack! The kids will love this, but it's elegant enough for a dinner party!

Berries with Creamy Lemon Ricotta

INGREDIENTS

* 12-ounces (about 1-1/2 cups) reduced-fat ricotta cheese

* 3 tbsp sugar-substitute [I used Splenda]

* 1 tsp grated lemon peel

* 2tbsp fresh squeezed lemon juice

* 1 tsp vanilla

* 2 cups fresh blueberries and raspberries

* Grated lemon peel for garnish

DIRECTIONS:

Stir together ricotta cheese sugar-substitute, lemon peel, lemon juice and vanilla in medium bowl until combined. Cover and refrigerate up to 2 hours.

Spoon ricotta mixture into 6 dessert cups. Top with berries and additional lemon peel for garnish.

Makes 6 servings (1/3 cup ricotta mixture and 1/3 cup berries per serving.)

NUTRITIONAL INFORMATION

Calories: 110

Total Fat: 3g

Saturated Fat: 2g

Protein: 7g

Carbohydrate: 17g

Cholesterol: 18mg

Dietary Fiber: 1g

Sodium: 138 mg

Makes an excellent snack for any FLFL program participant.

Quick Turkey Pot Pie

This is a wonderfully filling and delicious meal for a cool winter's evening! It is adapted from Diabetic Cooking's Sept/Oct 2009 issue, page 56. Enjoy!!!

INGREDIENTS

Pot Pie Filling

* 2 tsp olive oil

* 1 cup diced red bell pepper

* 2 stalks celery, chopped

* 1 small onion, chopped

* 2 tbsp all-purpose flour

* 1-1/4 cups fat-free-reduced-sodium chicken broth

* 1 cup cubed peeled potato

* 1/2 tsp dried thyme

* 1/4 tsp salt

* 1/4 tsp black pepper

* 2 cups cubed cooked turkey breast [about 10-ounces]

* 1/3 cup frozen peas

Biscuit Topping

* 3/4 cup all-purpose flour

* 3/4 tsp baking powder

* 1/8 tsp salt

* 1/8 tsp baking soda

* 3 tbsp Smart Balance margarine spread, cold

* 3 tbsp buttermilk

DIRECTIONS:

Preheat oven to 425 degrees F.

For pot pie, heat oil in large skillet over medium heat. Add bell pepper, celery and onion; cook and stir 4 to 5 minutes.

Stir in flour until blended. Stir in broth. Add potato, thyme, salt, and black pepper. Bring to a boil. Reduce heat; cover and simmer 8 to 10 minutes.

Add turkey and peas. Simmer another 5 to 7 minutes or until potato is tender and peas are heated through thoroughly. Pour into 1-quart casserole.

For Topping

Combine flour, baking powder, salt and baking soda in medium bowl. Cut in margarine with a fork until margarine and flour mixture resembles coarse cornmeal. Mix dough thoroughly with hands. Divide dough into 5 sections. Gently pat each section into a flattened biscuit shape. Place dough on top of filling.

Bake 12 to 15 minutes until topping is lightly browned.

Makes 5 servings. Place a biscuit and one-fifth of stew mixture into individual serving dishes and serve.

NUTRITIONAL INFORMATION:

FLFL: a complete FLFL plate: 1 protein, 1 slow carb, 1 fast carb

Calories: 250

Total Fat: 5 g

Saturated Fat: 1g

Protein: 18g

Carbohydrate: 30 g

Cholesterol" 38 mg

Dietary Fiber: 3g

Sodium: 505 mg

Tuscan Turkey and White Bean Skillet

Tuscan Turkey and White Bean Skillet

This absolutely delicious meal comes from the Sept/Oct 2009 issue of Diabetic Cooking, on page 50. It makes a perfect Food Lovers Fat Loss Plate on its own. It is both filling and satisfying. A great gourmet taste, with a down to earth homeyness. It will take to your to your roots. A great meal for a cool fall evening.

Ingredients:

* 1 teaspoon dried rosemary, divided

* 1/2 teaspoon garlic salt

* 1/2 teaspoon freshly ground pepper, divided

* 1 pound turkey breast cutlets or chops (pounded to 1/4-inch thickness)

* 2 teaspoons canola oil (I used grape seed oil)

* 1 can (14.5 ounces) fire-roasted diced tomatoes, undrained

* 1 can (16 ounces) no-salt added navy beans or Great Northern beans, drained (I used Great Northern Beans)

* 1/4 cup freshly grated Parmesan cheese (do not skimp and use the canned stuff!)

DIRECTIONS:

1. Combine 1/2 teaspoon rosemary, garlic salt and 1/4 teaspoon pepper in small bowl; whisk to mix well. Sprinkle over cutlets.

2.Heat 1 teaspoon oil in large non-stick skillet over medium heat until hot. Add cutlets; cook 2 to 3 minutes per side or until no longer pink in center. Transfer to serving platter; tent with foil and keep warm. Repeat with remaining oil and cutlets.

3. Add tomatoes with their juices, beans, remaining rosemary and pepper to same skillet; bring to a boil over high heat.

Reduce heat; simmer 5 minutes. Spoon tomato mixture over and around cutlets.

(Cutlets)

Top evenly with cheese. Divide between 6 plates and garnish with rosemary, if desired.

MAKES 6 SERVINGS (about 1 cup per serving)

DIETARY INFORMATION:

Calories: 230

Total Fat: 4 g

Saturated Fat: 1 g

Protein: 25g

Carbohydrate: 23g

Cholesterol: 36 mg

Dietary Fiber: 9g

Sodium: 334 mg

FLFL: 1 protein (turkey cutlet); 1 fast carb (white beans); 1 slow carb (tomatoes) Making a complete FLFL plate and meal.