July Long Weekend Picnic Salad - Asian Style!

Perfect for your July Long Weekend picnic or barbeque, here's another delight from the Diabetes Association in Brooks, Alberta.  It makes use of Napa cabbage, also known as Chinese cabbage, which is available in almost any supermarket.  As it contains lots of chicken as a healthy protein source, this easy-to-make salad is a meal in itself!


INGREDIENTS FOR SALAD:

• 12 oz cooked, skinless, boneless chicken breast
• 2 cups finely shredded Napa cabbage
• 1 cup slivered green and red bell peppers
• 2 tbsp chopped green onions
• 1/4 cup slivered, toasted almonds, for garnish

INGREDIENTS FOR DRESSING:

• 1/2 cup plain low fat yogurt
• 1/3 cup rice vinegar
• 1 tbsp canola oil
• 1/2 tsp sesame oil
• 1 tsp lite soya sauce
• 1/2 tsp grated fresh ginger root

INSTRUCTIONS:

1.  Mix the dressing ingredients in a large bowl. 

2.  Add the chicken and veggies. 

3.  Toss!

4.  Top with the almonds and let the dressing soak through the layers. 

5.  Enjoy!

Makes 4 servings.  PER SERVING: About 241 calories, 24g protein, 16g carbs, 9g fat.  

Dr Sue Pedersen www.drsue.ca © 2012 drsuetalks@gmail.com

Follow me on Twitter for daily tips! @drsuepedersen

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Ricotta Muffins!

I was recently invited to speak at a Diabetes Expo held in the lovely town of Brooks, Alberta.  I was so impressed by the Diabetes Association of Brooks & District, who runs this event - this is a group of people who are REALLY passionate about the care of their diabetics!  They are so excited about diabetes care, in fact, that they have their own publication (pictured above) called the Healthy Choices Guide.  Amongst many other pearls, this book has a great collection of diabetic-friendly recipes.    A huge thanks goes out to the Brooks team, who have graciously agreed to allow me to share a few of their delicious creations.

The first recipe I'd like to share with you is just AWESOME - low in calories, rich in protein, and nearly carb free, meaning that one of these delicious muffins won't have a big impact on blood sugar.


INGREDIENTS:

• 8 eggs
• 1 cup part skim ricotta cheese
• 1/2 tsp salt
• 1/2 cup minced green onion
• 2 tbsp grated parmesan cheese
• freshly ground black pepper, to taste

DIRECTIONS: 

1.  Preheat the oven to 350F.  Spray the bottom and sides of a 12 muffin cup tray with cooking spray. 

2.  Combine eggs, ricotta, and salt in a blender, or whip with a beater, until smooth.  Stir in the green onion and pepper.  

3.  Bake for 10 minutes, then remove tray from the oven and sprinkle the top of each muffin with a litle grated parmesan.  Bake for another 10 minutes or until the tops are puffy, golden, and just barely firm to touch. 

4.  Remove the pan from the oven, and let the muffins cool in the pan for about 5 minutes.  Muffins will deflate a bit while cooling.  Run a knife around the edges of each muffin and removed them from the pan.  Serve warm, or at room temperature!

PER MUFFIN:

• 90 calories
• 7g protein
• 5g fat
• 2g carbohydrates
• 180mg sodium

Enjoy!    Stay tuned over the coming months for more from this outstanding collection. 

Dr Sue Pedersen www.drsue.ca © 2012 drsuetalks@gmail.com

Follow me on Twitter for daily tips! @drsuepedersen

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Roasted Fennel with String Beans!

Here's a great spring veggie recipe made with fennel!  I must admit that it doesn't often occur to me to use fennel in my cooking, but it sure does count as a Free Veg at only 27 calories per cup!  Likewise for the string beans in this recipe, at 34 calories per cup.  Thanks to Food Blogga for this great recipe, and to Deb for finding it!

INGREDIENTS:

1 fennel bulb, cut into 8 wedges
1/2 pound string beans, trimmed
1 tablespoon olive oil
The zest of 1/2 lemon (about 1/2 teaspoon)
The juice of 1/2 lemon (about 1 teaspoon)
1/4 teaspoon salt
1/4 teaspoon fresh black pepper
2 tablespoons chopped fresh parsley, divided


DIRECTIONS:

1. Preheat oven to 400 degrees F. Cut the fennel stalks off of the bulb, and cut the bulb into 8 wedges. Place the fennel wedges and string beans in a large baking dish.

2. Whisk together the olive oil, lemon zest, lemon juice, salt, and pepper. Pour over vegetables and toss until coated. Cover tightly with tinfoil and bake for 10 minutes. Remove the tinfoil. Add 1 1/2 tablespoons parsley and toss. Cook uncovered for 15 to 20 minutes, or until vegetables are tender and a few brown spots appear.

3. Transfer vegetables to a platter or large bowl and drizzle with juices from the baking dish. Sprinkle with a little salt and freshly ground black pepper and remaining 1/2 tablespoon parsley.


This recipe makes 4 servings, and only 70 calories per serving!

Dr Sue Pedersen www.drsue.ca © 2012 drsuetalks@gmail.com

Follow me on Twitter for daily tips! @drsuepedersen

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