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