Portobello " Philly Cheese Steak " Sandwich

                 4 sandwiches

Active Time: 25 minutes
Total Time: 25 minutes

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Healthy weight | High calcium | High fiber | High potassium |

Ingredients

• 2 teaspoons extra-virgin olive oil
• 1 medium onion, sliced
• 4 large portobello mushrooms, stems and gills removed (see Tip), sliced
• 1 large red bell pepper, thinly sliced
• 2 tablespoons minced fresh oregano, or 2 teaspoons dried
• 1/2 teaspoon freshly ground pepper
• 1 tablespoon all-purpose flour
• 1/4 cup vegetable broth
• 1 tablespoon reduced-sodium soy sauce
• 3 ounces thinly sliced reduced-fat provolone cheese
• 4 whole-wheat buns, split and toasted

Preparation

1. Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until soft and beginning to brown, 2 to 3 minutes. Add mushrooms, bell pepper, oregano and pepper and cook, stirring often, until the vegetables are wilted and soft, about 7 minutes.
2. Reduce heat to low; sprinkle the vegetables with flour and stir to coat. Stir in broth and soy sauce; bring to a simmer. Remove from the heat, lay cheese slices on top of the vegetables, cover and let stand until melted, 1 to 2 minutes.
3. Divide the mixture into 4 portions with a spatula, leaving the melted cheese layer on top. Scoop a portion onto each toasted bun and serve immediately.

Tips & Notes

• The dark gills found on the underside of a portobello are edible, but if you like you can scrape them off with a spoon.

Nutrition

Per serving: 268 calories; 10 g fat (4 g sat, 4 g mono); 15 mg cholesterol; 35 g carbohydrates; 13 g protein; 7 g fiber; 561 mg sodium; 704 mg potassium.

Nutrition Bonus: Vitamin C (140% daily value), Selenium (49% dv), Vitamin A (30% dv), Calcium (25% dv), Potassium (20% dv), Magnesium (16% dv).
2 Carbohydrate Serving
Exchanges: 2 starch, 1 vegetable, 1 high-fat meat

Squash and Ricotta Spinach Salad

Butternut squash and ricotta cheese make a perfect pairing in this delicious spinach salad.

Yield: 4

Ingredients

• 1/4 cup (50 mL) diced walnuts or almonds 
• 1/4 cup (50 mL) diced onion or shallot
• 1 1/2 cups (375 mL) small dice butternut squash
• 1 clove garlic, minced
• 2 teaspoons (10 mL) finely chopped fresh sage
• 1/4 cup (50 mL) white wine
• 2 tablespoons white wine vinegar
• 1/2 cup (125 mL) water
• 4 cups washed spinach leaves
• 2/3 cup (150 mL) ricotta cheese
• olive oil, for drizzling
• sea salt and pepper

Directions

1. In same pan, sauté onion for 4 minutes to soften (not brown), then add squash. Add garlic, sage, wine, vinegar and water and cook for about 6 minutes, until squash is tender. Taste and season.
2. Spoon warm squash over spinach greens, on a plate or platter and dollop ricotta on top. Drizzle with olive oil , diced walnuts or almonds and finish with a little sprinkling of sea salt & pepper. Serve immediately.

Salsa Tortilla Chips

                 6 servings, about 1 1/2 cups each

Active Time: 40 minutes Total Time: 40 minutes

Nutrition Profile

Diabetes appropriate | Healthy weight | Heart healthy | High calcium | High fiber | High potassium | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Gluten free |

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 large onion, chopped
• 1 1/2 cups fresh corn kernels (see Tip) or frozen, thawed
• 4 large tomatoes
• 1 1/2 cups cooked long-grain brown rice (see Tip)
• 1 15-ounce can black, kidney or pinto beans, rinsed
• 1 tablespoon chili powder
• 1 1/2 teaspoons dried oregano, divided
• 1/4 teaspoon salt
• 1/2 cup chopped fresh cilantro
• 1/3 cup prepared salsa
• 2 cups shredded iceberg or romaine lettuce
• 1 cup shredded pepper Jack cheese
• 2 1/2 cups coarsely crumbled tortilla chips
• Lime wedges for garnish

Preparation

1. Heat oil in a large nonstick skillet over medium heat. Add onion and corn; cook, stirring, until the onion begins to brown, about 5 minutes. Coarsely chop 1 tomato. Add it to the pan along with rice, beans, chili powder, 1 teaspoon oregano and 1/4 teaspoon salt. Cook, stirring frequently, until the tomato cooks down, about 5 minutes. Let cool slightly.
2. Coarsely chop the remaining 3 tomatoes. Combine with cilantro, salsa and the remaining 1/2 teaspoon oregano in a medium bowl.
3. Toss lettuce in a large bowl with the bean mixture, half the fresh salsa and 2/3 cup cheese. Serve sprinkled with tortilla chips and the remaining cheese, passing lime wedges and the remaining fresh salsa at the table..

Nutrition

Per serving: 395 calories; 17 g fat (5 g sat, 5 g mono); 20 mg cholesterol; 52 g carbohydrates; 0 g added sugars; 14 g protein; 9 g fiber; 459 mg sodium; 774 mg potassium.

Nutrition Bonus: Vitamin A & Vitamin C (38% daily value), Calcium & Folate (23% dv), Potassium (22% dv), Magnesium (21% dv), Calcium (23% dv), Iron (15% dv)
3 Carbohydrate Serving
Exchanges: 3 1/2 starch, 1 vegetable, 1 lean meat, 2 fat

Bean Burgers with Spicy Guacamole

                 6 servings

Active Time: 50 minutes   Total Time: 50 minutes

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Healthy weight | Heart healthy | High fiber | High potassium |
View Our Nutrition Guidelines »

Ingredients

Bean Burgers with Spicy Guacamole

• 1/2 cup water
• 1/4 cup quinoa, rinsed (see Note)
• 3 tablespoons extra-virgin olive oil, divided
• 1/2 cup chopped red onion
• 1 clove garlic, minced
• 2 1/2 cups cooked pinto beans, well drained (see Tip)
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground toasted cumin seeds (see Tip)
• 3 tablespoons chopped fresh cilantro
• 3 tablespoons cornmeal, plus 1/3 cup for coating burgers
• 1/2 teaspoon salt
• Freshly ground pepper to taste
• 6 whole-wheat hamburger buns, toasted
• 6 lettuce leaves
• 6 tomato slices

Guacamole

• 1 ripe avocado
• 2 tablespoons finely chopped fresh cilantro
• 1 tablespoon lemon juice
• 2 teaspoons finely chopped red onion
• 1 clove garlic, minced
• 1/8 teaspoon cayenne pepper, or more to taste
• 1/8 teaspoon salt

Preparation

1. Bring water to a boil in a small saucepan. Add quinoa and return to a boil. Reduce to a low simmer, cover and cook until the water has been absorbed, about 10 minutes. Uncover and let stand.
2. Heat 1 tablespoon oil in a medium skillet over medium heat. Add 1/2 cup onion and garlic and cook, stirring occasionally, until soft and fragrant, about 3 minutes. Add beans, paprika and ground cumin and mash the beans to a smooth paste with a potato masher or fork. Transfer the mixture to a bowl and let cool slightly. Add the quinoa, 3 tablespoons cilantro, 3 tablespoons cornmeal, 1/2 teaspoon salt and pepper; stir to combine.
3. Form the bean mash into 6 patties. Coat them evenly with the remaining 1/3 cup cornmeal and transfer to a baking sheet. Refrigerate for 20 minutes.
4. To prepare guacamole: Mash avocado with a potato masher or fork. Stir in 2 tablespoons cilantro, lemon juice, 2 teaspoons onion, garlic, cayenne and 1/8 teaspoon salt.
5. Preheat oven to 200°F.
6. Heat 1 tablespoon oil in a large cast-iron (or similar heavy) skillet over medium-high heat. Reduce heat to medium and cook 3 burgers until heated through and brown and crisp on both sides, 2 to 4 minutes per side. Transfer to the oven to keep warm. Cook the remaining 3 burgers with the remaining 1 tablespoon oil, reducing the heat as necessary to prevent overbrowning. Serve the burgers on buns with lettuce, tomato and the guacamole.

Rob' Habanero Hot Sauce - Liquid Fire

Prep Time: 15 Minutes
Ready In: 8 Hours 15 Minutes
Yields: 64 servings
INGREDIENTS:
2 Tablespoons paprika
1/2 cup dark molasses
1/2 cup yellow mustard
12 habanero peppers, seeded and chopped
1 (15.5 ounce) can sliced peaches in heavy syrup
1/2 cup light brown sugar
1 cup distilled white vinegar
1 tablespoon black pepper
1 tablespoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon ground ginger
1/2 teaspoon ground allspice
DIRECTIONS:
1. Place the peppers, peaches, molasses, mustard, brown sugar, and vinegar into the container of a food processor or blender. Measure in the  paprika, pepper, cumin, coriander, ginger and allspice. Blend until liquefied. Pour into clean jars, and refrigerate overnight before using.

No-Cook Fresh Tomato Sauce with Pasta

Prep Time: 10 min
Total Time: 10 mi
Makes: 8
Ingredients :
1 lb. pasta, uncooked
8 plum tomatoes, chopped
1/2 cup Fat Free Italian Dressing
1/4 cup 100% Parmesan Grated Cheese
1/4 cup chopped fresh basil
2 Tbsp. chopped red onions
Directions :
Cook pasta as directed on package.
Combine remaining ingredients in large bowl.
Drain pasta. Add to tomato mixture; toss to coat.

Easy Black Bean and Tomato Chili

Prep Time: 5 min
Total Time: 15 min
Makes: 4
Ingredients :
1 onion, chopped
Dash crushed red pepper
1 Tbsp. oil
1/4 cup light sour cream
1 can (19 fl oz / 540 ml) black beans, drained
1 can (19 fl oz / 540 ml) chili style stewed tomatoes
1 can (12 fl oz / 341 ml) whole kernel corn, drained
1/2 cup Tex Mex Shredded Cheese
Directions :
Brown onion and pepper in oil in saucepan on medium-high heat.
Add beans, tomatoes and corn. Reduce heat to low.
Simmer until heated through. Top with cheese and sour cream.
Nutritional Information
Calories 289__Total fat 6 g__Carbohydrate 50 g

Mexican Omelet

Prep Time: 10 min
Total Time: 25 min
Makes:4
Ingredients :
4 egg whites
4 whole eggs
1/4 cup water
1 cup each: chopped yellow and green pepper
1/2 cup chopped onion
1/2 cup shredded CRACKER BARREL Old Cheddar Cheese Light - Made with 2% Milk
1/2 cup salsa
Directions :
Spray large nonstick skillet with cooking spray. Add peppers and onion; cook and stir on medium-high heat 5 min. or until crisp-tender. Remove from skillet; set aside.
Beat whole eggs, egg whites and water with wire whisk until well blended. Pour into skillet; cover. Cook 6 min. or until egg mixture is set but top is still moist. As egg mixture sets, lift slightly with spatula to allow uncooked portion to flow underneath.
Top with pepper mixture and cheese. Slip spatula underneath, tip skillet to loosen and gently fold omelet in half. Cover; cook 3 min. or until cheese is melted. Serve topped with the salsa.

Tri-Colour Stuffed Peppers

Prep Time: 15 min
Total Time: 55 min
Makes:6
Ingredients :
1 cup salsa
1-1/2 cups water
1-1/2 cups instant white rice
2 pouches frozen simulated ground beef
1 can (12 oz.) whole kernel corn
1/2 cup Monterrey Jack Light Style Cheese, shredded
1 each large red, yellow and green bell peppers, cut in half lengthwise, seeds removed
Directions ::
MIX 2 pouches simulated ground beef, 1 can (12 fl oz / 341 mL) whole kernel corn and 1 cup each salsa and water in a large nonstick frying pan. Stir in 1-1/2 cups instant white rice. Bring to boil, stirring frequently. Cover and remove from heat; let stand 5 minutes. Add 1/2 cup grated Monterrey Jack Light Style Cheese; mix well.
Spoon burger mixture evenly into pepper halves; place in 13x9-inch baking dish. Pour 1/2 cup water into dish ; cover with foil.
Bake at 400*F for 30 minutes. Uncover ; sprinkle with additional 1/2 cup cheese. Bake an additional 10 minutes.

Vegetarian chilli

(Serves 4 )
Ingredients :
100g/4oz mushrooms, sliced
2 tbsp water
500 ml hot water
14 oz. can chopped tomatoes
14 oz. can red kidney beans, drained
1½tsp vegetable bouillon powder or stock
1 pkt/100g Hera vegetable chili mix or other chili flavored soy protein mince (rehydrate)
Directions :
1. Put the mushrooms, bouillon and water into a pan.
2. Cook for about 5 minutes until the mushrooms hove softened.
3. Remove the pan from the heat and add the chili mix and hot water, mix together well.
4. Add the tinned tomatoes, mix and cook for 10 minutes, stirring occasionally.
5. Add the red kidney beans and cook for a further 5 minutes.
SERVING SUGGESTION:
Serve on a bed of rice, topped with a spoonful of soured cream or plain yogurt and garnished with lemon wedges."

Powerhouse Vegetable Medley

Prep Time: 10 min
Total Time: 20 min
Makes: 4
Ingredients :
1/2 cup Raspberry Vinaigrette Dressing, divided
1-1/2 cups thinly sliced carrots
2 cups broccoli florets
4 cups packed torn fresh spinach
1/2 cup Skim Mozzarella Shredded Cheese
2 Tbsp. OSCAR MAYER Real Bacon Bits
Directions :
BRING 1/4 cup of the dressing and carrots to boil in medium saucepan. Reduce heat to low; cover and simmer 4 min.
STIR in broccoli; cover and continue to simmer 4 min. or until crisp-tender.
TOSS remaining ingredients with hot vegetables in saucepan.
Nutritional Information_____Serving Size = 1-1/2 cups
Calories 147 Total