diabetes Free Recipes.....recipes

SOUTHWEST OMELET

 

1.- 2 slices turkey bacon, diced.

2.- 1/3 cup cooked potato, cubed.

3.- 1/4 cup red bell pepper, chopped.

4.- 1/4 cup green bell pepper, chopped.

5.- 1/4 tsp. salt pepper to taste.

6.- 2 tsp margarine light.

7.- 4 eggs beated.

 

1.-In a nonstick skillet over medium heat cook bacon, saute bell peppers, potato and salt pepper to taste until tender. Remove and keep warm. 

 

2.- In a same skillet, melt margarine, add eggs and cook, lifting edges to allow uncooked portion to flow underneath. When almost set, spoon mixture over half of omelet. Fold other half over mixture, slide onto serving plate.

Calories 158g., Protein 16g., Carbohydrate 12g., Sugar 3g.

 

BROCCOLI CREAM SOUP.

 

1.- 1 cup broccoli stems and pieces chopped and cooked.

2.- 1 cup carrots chopped and cooked.

3.- 3 tbsp. flour.

4.- 2 tbsp margarine light.

5.- 4 cups fat-free chicken broth.

6.- 4 tbsp instant dry milk.

7.- Salt pepper to taste.

1.- Place flour and margarine in a saucepan over moderate heat. Cook and stir until smooth. Stir broth, dry milk and salt pepper together and add to flour mixture. Cook and stir over moderate heat until smooth and thickened. Continue to cook, stirring frequently, over low heat for 1 minute. Add vegetables and reheat to serving temperature.

Calories 76g., Protein 4g., Carbohydrate 7g., Sugar 1g.

VENETIAN BEEF

 

1.- 4 steaks beef eye of round.

2.- 1/2 cup fat-free beef broth.

3.- 3/4 cup red wine.

4.- 1 tsp rosemary leaves.

5.- 1 garlic clove, chopped.

6.- 1/3 cup green onion chopped.

7.- 1 tsp light butter.

8.- Salt pepper to taste.

9.- 2 tsp. canola oil.

1.- Heat the oil a large nonstick skillet over medium high heat. Season the steaks with salt pepper, then add to the skillet. Cook about 3 minutes each side until done. Place the steaks on a serving platter.

 

2.- Melt the butter in the same skillet over medium heat. Saute the onion, garlic and rosemary for 30 seconds. Add the wine, broth and salt pepper to taste, increase the heat to high. Cook for 4 minutes or until the sauce is reduced to about 1/2 cup. Pour the sauce over the steaks and serve immediately.

Calories 210g., Protein 25g., Carbohydrate 2g., Sugar 0g.

     

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