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Source: The Recipe to Healthy Living with Diabetes, Albertson’s, Inc. 2006


Beef Roulades


Ingredients:


1 lb boneless beef round steak, cut 1/2 inch thick and trimmed of separable fat
1 tbsp Dijon-style mustard
8 4-inch green pepper strips or 8 green, cut into 4-inch lengths
nonstick cooking spray
1 medium onion, chopped (1/2 cup)
1-1/2 c beef broth
1 tbsp all-purpose flour
2 c chopped carrots


Directions:


Cut steak into 4 serving-size pieces. Using a meat mallet, pound each piece to 1/8-inch thickness. Spread one side of each beef piece with one-fourth of the mustard. Place 2 green pepper strips or 2 green onions at a short end of each beef piece and roll up. Secure with wooden toothpicks. Lightly coat a cold large skillet with cooking spray. Heat skillet over medium heat. Add beef rolls; brown on all sides. Remove rolls from skillet. Add chopped onion to skillet and cook for 3 min. or until onion is nearly tender. In a small mixing bowl stir together beef broth and flour. Pour mixture into the skillet. Cook and stir until thickened and bubbly. Add beef rolls; cover and simmer 40 min. Add carrots; cover and simmer about 20 min. more until beef and carrots are tender.


Makes 4 Servings.


Dietary Exchanges: 2.5 Vegetables, 3 Very Lean Meat, .5 Fat


Nutrients Per Serving:
192 Calories
3 g Total Fat
1 g Saturated Fat
49 mg Cholesterol
405 mg Sodium
12 g Carbohydrate
3 g Fiber
29 g Protein


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Crispy Orange Roughy with Dilled Yogurt Sauce


Ingredients:


1 lb fresh or frozen orange roughy or other fish fillets, 1/2 to 3/4 inch thick
nonstick cooking spray
1/4 c cornmeal
1/2 tsp dried thyme, crushed
1/4 tsp lemon-pepper seasoning
1 egg white
2 tbsp water
1/4 c fine dry bread crumbs
2 tbsp toasted wheat germ
1 tbsp snipped fresh parsley
1/2 tsp paprika
1 8-oz carton plain fat-free yogurt
1/4 c lemon fat-free yogurt
1 tsp dried dillweed
Few dashes bottled hot pepper sauce
Lemon wedges (optional)


Directions:


Thaw fish, if frozen. Rinse fish; pat dry with paper towel. Cut into 4 serving-size pieces. Spray a shallow baking pan with nonstick spray. Set aside. In a shallow dish combine cornmeal, thyme, and lemon-pepper seasoning. In another shallow bowl beat egg white and water until frothy. In a third shallow bowl combine bread crumbs, wheat germ, parsley, and paprika. Dip fish fillets into cornmeal mixture, shaking off any excess. Dip into egg white mixture, then coat with bread crumb mixture. Place the fish in the prepared baking pan, tucking under any thin edges. Bake in a 450 degree oven just until fish begins to flake easily with a fork (allow 4-6 min. per 1/2-inch thickness of fish). Meanwhile, for sauce, in a small bowl stir together plain yogurt, lemon yogurt, dillweed, and hot pepper sauce. Serve sauce with fish. If desired, garnish with lemon.


Makes 4 Servings.


Dietary Exchanges: 1 Starch, 3 Very Lean Meat


Nutrients Per Serving:
186 Calories
2 g Total Fat
1 g Saturated Fat
26 mg Cholesterol
328 mg Sodium
17 g Carbohydrate
1 g Fiber
23 g Protein


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Flank Steak with Corn Salsa


Ingredients:


1 8-3/4 oz can whole kernel corn, drained
3/4 c salsa verde
1 medium tomato, chopped
1 1-1/4 to 1-1/2 lb beef flank steak
3/4 c Italian salad dressing
 2 tbsp cracked black pepper
1 tbsp Worcestershire sauce
1 tsp ground cumin


Directions:


For salsa, in medium bowl combine corn, salsa verde, and tomato. Cover and refrigerate for 5 to 24 hours. Meanwhile, trim fat from meat. Score both sides of meat in a diamond pattern by making shallow diagonal cuts at 1 inch intervals. Place meat in a plastic bag set in a shallow dish. For marinde, in a small bowl combine salad dressing, black pepper, Worcestershire sauce, and cumin. Pour over meat; seal bag. Marinate in the refrigerator for 6 to 24 hours, turning bag occasionally. Drain meat, discarding marinade. Place meat on the unheated rack of a broiler pan. Broil 3 to 4 inches from the heat until desired doneness, turning once halfway though broiling. Allow 12 to 15 minutes for medium doneness. To serve, thinly slice meat diagonally across the grain. Serve meat with salsa. 


Makes 6 Servings.


Dietary Exchanges: .5 Starch, 3 Lean Meat


Nutrients Per Serving:
197 Calories
10 g Total Fat
0 g Saturated Fat
44 mg Cholesterol
313 mg Sodium
9 g Carbohydrate
2 g Fiber
19 g Protein


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Pork Chops and Cabbage with Cider Gravy


Ingredients:


4 pork chops, cut 1/2 inch thick (1-1/4 lb total)
nonstick cooking spray
1/2 medium head cabbage, shredded (3 cups)
1 medium carrot, coarsely chopped (1/2 cup)
1 medium onion, cut into wedges (3/4 cup)
1-1/4 c apple cider or apple juice
1 tbsp cider vinegar
2-3 tsp prepared horseradish
1 medium red or green apple, cored and sliced (1 cup)
1 tbsp cornstarch
1 tsp instant beef bouillon granules
1/4 tsp black pepper


Directions:


Trim fat from meat. Spray an unheated, large skillet with nonstick spray. In the skillet brown chops over medium heat about 4 minutes on each side. Add cabbage, carrot, onion, 1 cup of the apple cider or juice, vinegar, and horseradish. Bring to boiling; reduce heat. Cover and simmer mixture for 7-8 minutes or until pork is done (160 degrees) and cabbage is crisp-tender. Add the red or green apple; cook for 2-3 minutes more. Transfer the chops and vegetables to a platter, reserving the liquid in the skillet; keep warm. For gravy, stir together the remaining 1/4 cup apple cider, cornstarch, bouillon granules, and pepper. Stir into liquid in skillet. Cook and stir until thickened and bubbly. Cook and stir for 2 minutes more. Serve with the pork chops and the vegetables.


Makes 4 Servings.


Dietary Exchanges: .5 Fruit, 2.5 Vegetables, 2.5 Lean Meat


Nutrients Per Serving:
227 Calories
6 g Total Fat
3 g Saturated Fat
58 mg Cholesterol
308 mg Sodium
21 g Carbohydrate
3 g Fiber
24 g Protein