Egg Rolls

Ingredients:

*Spring roll pastry (you can find these at most grocery stores, but the kind at specialty grocery stores are better)

*Approximately 1 lb. ground pork, chicken, or turkey

*2 carrots, grated

*2 small onions, sliced thin

*1/2 head of cabbage, sliced thin like cole slaw (you can buy a bag of shredded cole slaw w/out sauce if you prefer)

*Bean sprouts

*Other optional ingredients: small shrimp, spinach or snow peas (sliced thin)

*2 Tbsp. soy sauce

*1 tsp. sesame oil

*1 egg

1. Slice/grate your veggies very thin.

2. 2. Brown meat until cooked thoroughly. You may want to add 1/4 c. water to pork when cooking if you have a low-fat percentage.

3. 3. When meat is cooked, add veggies and soy sauce and sesame oil. Cook and stir 2-3 minutes--overcooking will cause your veggies to get soggy.

4. 4. Drain veggies in a colander and let cool, or the mixture will ruin your pastry.

5. . When your mixture has cooled, open your spring roll pastry. Don't open too early--they'll dry out. Also, plan on using the entire package at once. They won't keep once they're opened. Just peel off a couple at a time.

6.

7. Crack an egg in a small dish and lay out a pastry.

8. Spoon some of the mixture onto the pastry wrap near the corner closest to you

9. Wrap fast! Fold the corner up and wrap tightly around mixture as shown.

10. ip a finger in your egg white and wet the two corners of the wrap. (This is important to keep the wrap sealed until it's fried.)

11. Fold corners over and press to seal.

12.

Salmon Salad

1 15-oz salmon, canned

4 green onions, chopped

3 tomatoes, diced

1 bell pepper, chopped

5 ounces mixed baby salad greens

1/2 cup fresh basil chopped

1/2 cup shredded cheddar cheese (raw)

1/4 cup lemon juice, freshly squeezed

1/4 cup olive oil

1 Tbs honey (raw)

1 tsp oregano

4 Tbs mustard

1/2 tsp salt

1/2 tsp pepper

1. Drain salmon and mix with chopped vegetables and basil.

2. Place salad greens on places and top with salmon mixture.

3. Combine lemon, olive oil, honey, oregano, mustard, and salt and pepper and drizzle on salad.

4. Garnish with cheese.

Servings: 4

Nutrition Facts

Serving size: 1/4 of a recipe (12.4 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients.

Amount Per Serving

Calories 401.42

Calories From Fat (57%) 230.8

Calories From Protein (29%) 116.02

Calories From Carbohydrates (14%) 54.6

Calories From Alcohol (0%) 0

% Daily Value

Total Fat 26.02g 40%

Saturated Fat 6.39g 32%

Monounsaturated Fat 13.5g

Polyunsaturated Fat 3.76g

Trans Fatty Acids 0g

Cholesterol 55.42mg 18%

Sodium 901.13mg 38%

Potassium 763.98mg 22%

Total Carbohydrates 15.22g 5%

Fiber 3.77g 15%

Sugar 9.47g

Net Carbohydrates 11.45g

Protein 27.92g 56%

Vitamin A 2832.89IU 57%

Vitamin C 82.31mg 137%

Calcium 363.57mg 36%

Iron 2.32mg 13%

Vitamin E 5.29mg 53%

Vitamin D 705.56IU 176%

Thiamin 0.16mg 11%

Riboflavin 0.33mg 19%

Niacin 8.3mg 42%

Vitamin B6 0.35mg 18%

Folate 75.81mcg 19%

Vitamin B12 5.19mcg 87%

Pantothenic Acid 0.85mg 9%

Vitamin K 75.77mcg 95%

Phosphorus 424.31mg 42%

Magnesium 64.78mg 16%

Zinc 1.91mg 13%

Copper 0.27mg 14%

Manganese 0.38mg 19%

Selenium 38.98mcg 56%

Roasted Eggplant Spread

Ingredients

• 2 medium eggplants peeled
• 1 red bell pepper seeded
• 1 red onion peeled
• 2 garlic cloves minced
• 3 tablespoons good olive oil
• 1/2 teaspoon cayenne pepper
• 1 1/2 teaspoons kosher salt
• 1/2 teaspoon freshly ground black pepper
• 2 tablespoons lemon juice
• 2 tablespoons tahini
• 3 tablespoons chopped parsley plus extra for garnish

Directions

Preheat the oven to 400 degrees F. Cut the eggplant, bell pepper, and onion into 1-inch cubes. Toss them in a large bowl with the garlic, olive oil, cayenne and salt and pepper. Spread them on a baking sheet. Roast for 45 minutes, until the vegetables are lightly browned and soft, tossing once during cooking. Cool slightly. Place the vegetables in a food processor fitted with a steel blade, add the lemon juice and tahini, and pulse 3 or 4 times to blend. Taste for salt and pepper. Transfer to a bowl and add the chopped parsley. Garnish with extra parsley.

Cottage Cheese Stuffed Celery

Ingredients

• 1 leaf red or green lettuce
• 1 slice turkey breast
• 1 slice ham
• 1 thin slice tomato
• 1 thin slice avocado
• 1 teaspoon lime juice
• 1 leaf arugula
• 1 tablespoon ranch dressing

Directions

Fan the lettuce leaf on a plate. Top with the turkey, ham, and tomato.

In a small bowl, combine the avocado and lime juice, then spoon onto the tomato. Top with the arugula and dressing. Roll up and secure with a wooden pick.

Per wrap: 140 calories, 1g fiber, 4 g carb

Cool and Creamy Spinach Dip

Ingredients

• 1 cup (8 ounces) 2% cottage cheese
• 1 package (10 ounces) frozen chopped spinach thawed and squeezed dry
• 1 cup (8 ounces) fat-free sour cream
• 2 tablespoons fat-free milk
• 1 tablespoon grated Parmesan-Romano or Parmesan cheese
• 1 tablespoon reduced-fat ranch salad dressing
• 1/4 teaspoon dill weed
• 1/8 teaspoon garlic powder
• Assorted fresh vegetables

Directions

In a food processor, cover and process cottage cheese until smooth. Transfer to a small bowl; stir in the spinach, sour cream, milk, Parmesan-Romano cheese, ranch dressing, dill and garlic powder. Cover and refrigerate for 3-4 hours. Serve with vegetables. Yield: 2-1/2 cups.

Nutrition Facts: 1/4 cup (calculated without vegetables) equals 56 calories, 1 g fat (trace saturated fat), 8 mg cholesterol, 145 mg sodium, 7 g carbohydrate, 1 g fiber, 5 g protein. Diabetic Exchange: 1/2 starch.

Cottage Cheese, Avocado, and Salsa Dip

Ingredients

• 1 cup frozen corn
• 1 (15 ounce) can black beans
• 1 (32 ounce) container cottage cheese
• 1 avocado diced
• 2 roma tomatoes diced
• 2 cups salsa
• 1 (13.5 ounce) package tortilla chips

Directions

Cook the black beans and corn in a small saucepan over medium heat until warm and tender, about 10 minutes. Strain, and rinse under cold water to remove liquid and excess sodium. Set aside.

Place the cottage cheese in a mixing or serving bowl. Peel, pit, and dice the avocado into bite size pieces, and add to the cottage cheese. Cut the tomatoes in half lengthwise, remove seeds, and dice into bite size pieces. Add to the cottage cheese along with the corn, black beans, and salsa. Stir until well blended. Cover and refrigerate until ready to serve. Serve with tortilla chips, if desired.

Roated Red Pepper Dip

Ingredients

• 1 cup (8 ounces) fat-free sour cream
• 1/2 cup reduced-fat mayonnaise
• 1/2 teaspoon prepared horseradish
• 1/8 teaspoon cayenne pepper
• 4 drops hot pepper sauce
• 1 jar (7 ounces) roasted sweet red peppers drained and chopped
• 1 medium sweet red pepper
• Assorted fresh vegetables

Directions

In a small bowl, combine the first five ingredients. Stir in the roasted red peppers. Cut a thin slice off one long side of sweet red pepper; remove seeds. Spoon dip into pepper cup. Serve with vegetables. Yield: 2 cups.

Nutritional Analysis: 1/4 cup dip (calculated without red pepper cup and vegetables) equals 90 calories, 5 g fat (1 g saturated fat), 10 mg cholesterol, 192 mg sodium, 9 g carbohydrate, trace fiber, 2 g protein. Diabetic Exchanges: 1 fat, 1/2 starch.

Tangy Fruit Salsa with Cinnamon Chips

Ingredients

• 1 tablespoon sugar
• 1/4 teaspoon ground cinnamon
• 4 flour tortillas (6 inches)
• SALSA:
• 1 can (15 ounces) sliced peaches drained and chopped
• 2 kiwifruit peeled and chopped
• 1 cup sliced unsweetened strawberries
• 2 teaspoons lime juice
• 1 teaspoon sugar
• 1 teaspoon grated lime peel

Directions

Combine sugar and cinnamon. Spritz tortillas with cooking spray; sprinkle with cinnamon-sugar. Cut each tortilla into eight wedges; place in a single layer in an ungreased 15-in. x 10-in. x 1-in. baking pan. Bake at 400 for 8-10 minutes or until lightly browned. Remove to a wire rack to cool.

In a bowl, combine the salsa ingredients; mix gently. Serve with cinnamon chips. Yield: 2-1/4 cups salsa (32 chips).

1. Combine sugar and cinnamon. Spritz tortillas with cooking spray; sprinkle with cinnamon-sugar. Cut each tortilla into eight wedges; place in a single layer in an ungreased 15-in. x 10-in. x 1-in. baking pan. Bake at 400 for 8-10 minutes or until lightly browned. Remove to a wire rack to cool.
2. In a bowl, combine the salsa ingredients; mix gently. Serve with cinnamon chips. Yield: 2-1/4 cups salsa (32 chips).

Sesame Broccoli

Ingredients

• 1 package (10 ounces) frozen broccoli spears
• 1 tablespoon vegetable oil
• 1 tablespoon soy sauce
• 1 tablespoon sugar
• 2 teaspoons vinegar
• 2 teaspoons sesame seeds toasted

Directions:

Cook broccoli according to package directions. Meanwhile, in a small saucepan, combine oil, soy sauce, sugar and vinegar; heat on medium until sugar is dissolved and mixture is hot. Drain broccoli; place in a serving bowl. Drizzle with soy sauce mixture and sprinkle with sesame seeds. Yield: 4 servings.

Diabetic Exchanges: One serving (prepared with light soy sauce) equals 2 vegetable, 1/2 fat; also, 81 calories, 143 mg sodium, trace cholesterol, 9 gm carbohydrate, 2 gm protein, 3 gm fat.

Garlicky Spinach

Ingredients

• 1 bag or 2 boxes frozen spinach
• 2 tablespoons olive oil
• 4 cloves garlic sliced

Directions

Thaw spinach and squeeze out excess liquid. Heat oil in medium skillet over medium- high heat and cook garlic until fragrant, about 1 minute. Add spinach and toss until heated through. Serve.

Chocolate Fruit Dip

Ingredients

• 1-1/2 cups plain yogurt
• 2 tablespoons fat-free milk
• 10 miniature marshmallows
• 2 tablespoons semisweet chocolate chips
• Assorted fresh fruit- blueberries, raspberries, strawberries

Directions

Line a strainer with four layers of cheesecloth or one coffee filter and place over a bowl. Place yogurt in prepared strainer; cover yogurt with edges of cheesecloth. Refrigerate for 8 hours or overnight.

In a small heavy saucepan, combine the milk, marshmallows and chocolate chips. Cook and stir until chips are melted and mixture is smooth. Transfer to a small bowl; cool to room temperature.

Remove yogurt from cheesecloth and discard liquid from bowl. Gradually stir yogurt into milk mixture. Refrigerate until serving. Serve with fruit. Yield: 1 cup.

Hawaiian Fruit Salad

Ingredients

• 3-1/2 cups cubed fresh pineapple
• 3 cups honeydew balls
• 1-1/2 cups cantaloupe balls
• 1 medium mango peeled and cubed
• 1 cup green grapes
• 1 cup halved fresh strawberries
• 1 kiwifruit peeled, quartered and sliced
• BANANA DRESSING:
• 2 small bananas cut into 1-inch pieces
• 1 cup (8 ounces) reduced-fat sour cream
• 1/4 cup packed brown sugar
• 1-1/2 teaspoons lemon juice

Directions

In a large bowl, combine the first seven ingredients. In a food processor, combine the bananas, sour cream, brown sugar and lemon juice. Cover and process until smooth. Serve with fruit. Yield: 14 servings.

Nutrition Facts: 3/4 cup fruit with 2 tablespoons dressing equals 112 calories, 2 g fat (1 g saturated fat), 6 mg cholesterol, 21 mg sodium, 24 g carbohydrate, 2 g fiber, 2 g protein. Diabetic Exchanges: 1-1/2 fruit, 1/2 fat.

Fresh and Fruity Colseslaw

Ingredients

• 1 package (16 ounces) coleslaw mix
• 2 celery ribs chopped
• 1 cup seedless grapes halved
• 1 medium tart apple chopped
• 1/3 cup plain yogurt
• 1/3 cup orange juice
• 2 tablespoons fat-free mayonnaise
• 1 tablespoon sugar
• 1 tablespoon lemon juice

Directions

In a large bowl, combine the coleslaw mix, celery, grapes and apple. Combine the remaining ingredients; pour over the top. Toss to coat. Cover and refrigerate for at least 2 hours before serving. Yield: 10 servings.

Nutrition Facts: 3/4 cup equals 50 calories, trace fat (trace saturated fat), 1 mg cholesterol, 51 mg sodium, 11 g carbohydrate, 2 g fiber, 1 g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch.

Rice Bean Salad

Ingredients

• 2 cups cooked brown rice cooled
• 1 can (16 ounces) kidney beans rinsed and drained
• 2 celery ribs with leaves chopped
• 1 medium red onion chopped
• 2 garlic cloves minced
• 4-1/2 teaspoons minced fresh parsley or 1-1/2 teaspoons dried parsley flakes
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1/2 cup fat-free Italian salad dressing

Directions

In a large bowl, combine the first eight ingredients. Add salad dressing; toss to coat. Cover and refrigerate until chilled. Yield: 6 servings.

Nutrition Facts: 2/3 cup equals 162 calories, 1 g fat (trace saturated fat), 1 mg cholesterol, 522 mg sodium, 32 g carbohydrate, 6 g fiber, 7 g protein. Diabetic Exchange: 2 starch.

Make Mine Mashed Potatoes

(from Frozen Assets)

8 servings

5 lbs. of potatoes, peeled and quartered (I didn't peel mine)
1 egg
1 Tablespoon minced garlic
1/2 tsp. pepper
6 oz. sour cream
shredded cheese of your choice (optional)
1/4 cup butter, melted

Cook potatoes in boiling water until tender. Drain. Combine all ingredients except cheese and butter in a large mixing bowl. Mix or mash well. Spoon potatoes into a 9x13-inch casserole dish coated with cooking spray, or used disposable aluminum pans. Warm butter in a saucepan over low heat, being careful not to scorch. Drizzle over potatoes.

To freezer: Cover and freeze. If using cheese, place in a zip-top bag and attach to potato dish.

To serve: Thaw. Warm in a 375-degree oven for 40 minutes or until heated through. Sprinkle cheese on top and continue cooking until cheese has just melted.

Vegetable Coleslaw

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from Ina Garten and Food Network


1 pound white cabbage (1/2 small head)
3/4 pound red cabbage (1/2 small head)
5 carrots
2 cups good mayonnaise
1/4 cup Dijon mustard
1 tablespoon sugar
2 tablespoons cider vinegar
2 teaspoons celery seeds
1 teaspoon celery salt
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper

Fit a food processor with the thickest slicing blade. Cut the cabbages into small wedges and place horizontally into the feed tube. Process in batches. Next, fit the food processor with the grating blade. Cut the carrots in half and place in the feed tube so they are lying on their sides. Process in batches and mix in a bowl with the grated cabbages.

In a medium bowl, whisk together the mayonnaise, mustard, sugar, vinegar, celery seeds, celery salt, salt, and pepper. Pour enough of the dressing over the grated vegetables to moisten them. Serve cold or at room temperature