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Source for all recipes below: Make-Ahead, Diabetic Living, Fall 2004

Grilled Salmon and Citrus Salsa

Ingredients:

1 1.5-lb fresh or frozen salmon fillet (with skin), cut 1 inch thick
2 tbsp sugar
1.5 tsp finely shredded orange peel
1 tsp salt
1/4 tsp ground black pepper
non-stick cooking spray
1 recipe citrus salsa*

*Citrus Salsa:  In a small bowl, combine 1 tsp finely shredded orange peel; 2 oranges, peeled, sectioned and chopped; 1 cup chopped fresh pineapple or canned pineapple tidbits (juice pack), drained; 2 tbsp snipped fresh cilantro; 1 sliced green onion; and 1 fresh jalapeno pepper, seeded and finely chopped.** Cover and chill until ready to serve or up to 24 hours.

**Note: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. if your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Directions:

Thaw fish, if frozen. Cut into 6 serving-size portions. Rinse fish and pat dry with paper towels. In a small bowl, stir together sugar, orange peel, salt and pepper. Sprinkle sugar mixture evenly onto salmon (not onto skin side) and rub with fingers. Place salmon, sugar side up, in a glass baking dish. Cover and chill for 8 to 24 hours.

Coat an unheated grill rack with nonstick cooking spray. Prepare grill for indirect grilling. Test for medium heat above drip pan. Drain salmon, discarding liquid. Place salmon pieces, skin sides down on the grill rack over the drip pan. Cover and grill for 14 to 18 minutes or until fish flakes easily when tested with a fork. If desired, carefully slip a metal spatula between fish and skin. Lift fish up and away from skin and discard skin. Serve fish with Citrus Salsa.

Makes 6 Servings.

Dietary Exchanges: 0.5 Fruit, 3.5 Lean Meat, 0.5 Fat, 0.5 Carb Choices

Nutrients Per Serving:
249 Calories
12 g Total Fat
2 g Saturated Fat
66 mg Cholesterol
457 mg Sodium
11 g Carbohydrate
1 g Fiber
23 g Protein

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Asian Flank Steak

Ingredients:

1 1.25-lb beef flank steak
1/2 c beef broth
1/3 c bottled hoisin sauce
1/4 c reduced-sodium soy sauce
1/4 c sliced green onions
3 tbsp dry sherry or apple or orange juice
1 tsp grated fresh ginger
4 cloves garlic, minced

Directions:

Trim fat from steak.  Place steak in a re-sealable plastic bag set in a shallow dish. Combine broth, hoisin, soy sauce, onions, sherry, ginger and garlic. Pour over steak. Seal the bag; turn to coat. Marinate in the refrigerator for 4 to 24 hours, turning bag occasionally.

Drain steak, discarding marinade. Grill on the rack of uncovered grill directly over medium coals for 17 to 21 minutes or to medium doneness (160 degrees F), turning once. To serve, thinly slice steak across the grain.

Makes 6 Servings.

Dietary Exchanges: 3 Very Lean Meat, 1 Fat, 0 Carb Choices

Nutrients Per Serving:
164 Calories
7 g Total Fat
3 g Saturated Fat
38 mg Cholesterol
252 mg Sodium
3 g Carbohydrate
0 g Fiber
21 g Protein

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Adobo Pork Chops

Ingredients:

6 boneless pork top loin chops, cut 3/4 inch thick
2 tbsp packed brown sugar
2 tbsp olive oil
2 tbsp orange juice
2 tbsp snipped fresh cilantro
1 tbsp red wine vinegar or cider vinegar
2 tsp chili powder
1 tsp ground cumin
1 tsp dried oregano, crushed
1/4 tsp cayenne pepper (optional)
1/4 tsp ground cinnamon
3 cloves garlic, minced

Directions:

Place chops in re-sealable plastic bag set in a shallow dish. Combine sugar, oil, juice, cilantro, vinegar, chili powder, cumin, oregano, pepper (if using), cinnamon, garlic, and 1/2 tsp salt. Pour over chops and seal bag, turn to coat. Marinate in refrigerator for 2 to 24 hours.

Drain chops, discard marinade. Grill on rack of an uncovered grill directly over medium coals for 12 to 15 minutes or to medium (160 degrees F), turning once.

Makes 6 Servings.

Dietary Exchanges: 4 Very Lean Meat, 1 Fat, 0 Carb Choices

Nutrients Per Serving:
188 Calories
7 g Total Fat
2 g Saturated Fat
71 mg Cholesterol
170 mg Sodium
3 g Carbohydrate
0 g Fiber
25 g Protein

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Spaghetti Squash with Chunky Tomato Sauce

Ingredients:

2 lbs lean ground beef
1 c chopped onion
1 c chopped green sweet pepper
4 cloves garlic, minced
1 14.5-oz cans diced tomatoes
1 15-oz can tomato sauce
1/2 of a 6-oz can tomato paste
1 tbsp dried italian seasoning, crushed
1/4 tsp ground black pepper
2 medium spaghetti squashes (2.5 to 3 lbs each), cooked*

Directions:

For sauce, in a 1-quart dutch oven, cook beef, onion, sweet pepper and garlic until beef is brown. Drain off fat. Add undrained tomatoes, tomato sauce, tomato paste, italian seasoning and black pepper. Bring to boiling and reduce heat. Simmer, uncovered, for 15 minutes. Stir sauce occasionally. Divide sauce between 2 freezer containers. Seal, label and freeze for up to 3 months.

To serve, thaw 1 or 2 portions of sauce in the refrigerator overnight.  Transfer to a large saucepan. Cook over medium heat until boiling, stirring occasionally. Meanwhile, prepare 1 or 2 spaghetti squashes. Serve sauce over squash. Top each serving with 2 tsp of the parmesan cheese. If desired, garnish with basil leaves.

*To cook 1 spaghetti squash for 1 portion of sauce, use a sharp knife to prick whole spaghetti squash in several places. Place squash in a microwave-safe baking dish. Microwave, uncovered, on 100% (high) power, for 10 to 15 minutes or until tender.  Let stand for 5 minutes. Halve squash lengthwise, remove and discard seeds. Using 2 forks, shred and separate pulp into strands.

Makes 12 Servings (Two 6-Serving Portions).

Dietary Exchanges: 1 Starch, 2 Lean Meat, 0.5 Vegetable, 0.5 Fat, 1 Carb Choices

Nutrients Per Serving:
226 Calories
9 g Total Fat
4 g Saturated Fat
51 mg Cholesterol
410 mg Sodium
18 g Carbohydrate
3 g Fiber
18 g Protein

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Turkey-Spinach Calzones

Ingredients:

1 lb cooked turkey or chicken breast, chopped (about 3 cups)
2.5 c chopped fresh spinach
1.5 c shredded pizza cheese (6 oz)
1/2 c pizza sauce
2 10-oz packages refrigerated pizza dough
fat-free milk
grated parmesan or romano cheese (optional)
pizza sauce, warmed (optional)

Directions:

Preheat oven to 375 degrees. In a large bowl, combine turkey or chicken spinach, pizza cheese, and the 1/2 cup pizza sauce. Set aside.  On a lightly floured surface, roll out 1 package of the pizza dough to a 12-inch square. Cut into four 6-inch squares. Place about 2/3 cup of the turkey mixture onto half of each square, spreading to within about 1/2 inch of edge.  Moisten edges of dough with water and fold over, forming a triangle or rectangle. Pinch or press with a fork to seal edges. Use a fork to prick tops of calzones. Brush with milk. Arrange on a baking sheet. Repeat with remaining dough and turkey mixture. If desired, sprinkle tops of calzones with parmesan cheese. Bake about 18 minutes or until golden. Transfer calzones to a wire rack; cool for 30 minutes. Transfer calzones to an ungreased baking sheet. Cover loosely and freeze until firm. Transfer to re-sealable freezer bags or airtight freezer containers. Seal, label, and freeze for up to 3 months.

To serve, thaw desired number of calzones in the refrigerator overnight. Preheat oven to 350 degrees. Lightly grease a baking sheet. Bake calzones, uncovered, for about 12 to 15 minutes or until heated through. If desired, serve with warm pizza sauce.

Makes 8 Servings.

Dietary Exchanges: 1.5 Starch, 2 Very Lean Meat, 1 High Fat Meat, 0.5 Vegetable, 2 Carb Choices

Nutrients Per Serving:
300 Calories
8 g Total Fat
4 g Saturated Fat
62 mg Cholesterol
415 mg Sodium
28 g Carbohydrate
2 g Fiber
27 g Protein