Diabetic Recipes – Easy Recipes from Leftovers
Source: Diabetic Cooking, Easy Recipes from Leftovers, March/April 2005 Issue
Cook Once, Eat Twice
Leftovers are a fact of life. Sometimes they can be wonderful, and sometimes they’re the last thing you want to face again. However, there is another way to look at leftovers-a way that can save you time, effort, and money.
Instead of having unplanned leftovers, why not have “planned-overs” on hand? Planned-overs are a key extra ingredient such as beef, chicken, fish, pork or turkey, that you prepare in extra quantities to use in a future meal. With planned-overs, you cook it once but eat it twice. What could be easier than that?
Fish Taco Salad
Ingredients:
2 c shredded romaine hearts or ready-to-use romaine hearts
1 medium cucumber (about 8 inches), seeded and chopped
2/3 c cherry or grape tomatoes, halved and seeded
1/2 c chopped celery
3/4 c (about 6 ounces) cooked cod or other firm, white fish, flaked
juice of 1/2 lime
1 tbsp olive oil
1/4 tsp freshly ground black pepper
4 tbsp nonfat sour cream
4 tbsp reduced-sodium salsa
1 tsp sugar or sugar substitute
11 to 15 baked corn tortilla chips (about 1 ounce)
Directions:
Layer romaine, cucumber, tomatoes, celery and fish in a large salad bowl. Whisk together lime juice, olive oil and black pepper in a small bowl. Pour dressing over salad and toss lightly. Divide salad evenly between 2 serving plates. Whisk together sour cream, salsa, and sugar substitute in small mixing bowl. Pour evenly down center of each salad. Crumble tortilla chips along each side of the sour cream dressing.
Makes 2 Servings.
Dietary Exchanges:
2 Starch, 3 Meat
Nutrients Per Serving:
286 Calories
27% Calories from Fat
9 g Total Fat
1 g Saturated Fat
28 g Carbohydrate
25 g Protein
52 mg Cholesterol
305 mg Sodium
4 g Fiber
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Veggie Beef Hash
Ingredients:
nonstick cooking spray
4 oz cooked roast beef, trimmed of all fat, finely chopped
1 1/2 c ready-to-use frozen seasoning blend*
1 c ready-to-use shredded potatoes
1/2 c ready-to-use shredded carrots
1 egg white or 2 tbsp liquid egg white
1/2 sp dried rosemary, crushed
1/2 tsp black pepper
1/2 c reduced-sodium salsa, optional
*Seasoning blend is a combination of finely chopped onion, celery, green and red bell peppers, and parsley flakes that can be found in the supermarket frozen-foods aisle. Frozen or fresh sliced bell peppers can be substituted.
Directions:
Lightly spray nonstick skillet with cooking spray; set aside. Mix together beef, seasoning blend, potatoes, carrots, rosemary, black pepper and egg white. Scoop beef mixture to skillet over medium-high heat, pressing down firmly to form a large cake. Cook 4 minutes or until browned, pressing down on the cake with a spatula several times. Flip the cake. Cook 4 minutes or until lightly browned and heated through. Garnish with salsa if desired.
Makes 2 Servings.
Dietary Exchanges:
2 Starch, 2 Meat, 1 Fat
Nutrients Per Serving:
297 Calories
27% Calories from Fat
9 g Total Fat
2 g Saturated Fat
33 g Carbohydrate
22 g Protein
29 mg Cholesterol
378 mg Sodium
5 g Fiber
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Pork Salad Toss with Balsamic Glaze
Ingredients:
1/2 c balsamic vinegar
4 oz (about 1/2 c) cooked pork tenderloin, thinly sliced
1 red bell pepper, cored and thinly sliced
2 c cauliflower florets
1 c snow peas
1 c low-sodium vegetable broth
4 c ready-to-use mixed salad greens
2 tbsp honey-roasted sunflower seeds
freshly ground black pepper
Directions:
Boil vinegar in a small saucepan over medium-high heat about 8 minutes or until liquid is reduced by two thirds and becomes syrupy. Watch carefully, as the reduction will occur very quickly towards the end of the cooking time. If overcooked, the reduction could scorch. Set aside. Add pork, red pepper, cauliflower, snow peas and broth to a medium skillet. Cook over medium-high heat, covered, stirring every 5 minutes, for 15 minutes or until vegetables are tender. Serve mixture warm over salad greens. Drizzle with balsamic glaze and sprinkle each with sunflower seeds. Season with freshly ground black pepper if desired.
Makes 2 Servings.
Dietary Exchanges:
2 Starch, 2 Meat
Nutrients Per Serving:
242 Calories
26% Calories from Fat
7 g Total Fat
1 g Saturated Fat
26 g Carbohydrate
22 g Protein
45 mg Cholesterol
304 mg Sodium
7 g Fiber