Sensational Baked Portobello Mushroom Wedges!

French fry fan?  Here is a great substitute that is much fuller in taste and easier on the waistline.   Note that as always, portion size is important - share this delicious treat with three friends or family and enjoy at only 140 calories per serving!

Thanks to closetcooking.com for the fabulous recipe idea which we've tweaked a bit, and to my best friend Deb for finding it!  We think that Prego tomato sauce makes a great dip, or indulge with two tablespoons of Bolthouse Farms Caesar Parmigiano Yogurt Dressing, at 25 calories per tablespoon (good for a creamy dressing, but not as low calorie as the Prego sauce which comes in around 8 calories per tablespoon) - remember to portion control the sauces as well.

INGREDIENTS:

• 2 medium portobello mushrooms (about 150g each), gills removed, sliced about 1/4" thick 
• 1/2 cup flour
• 2 egg whites, beaten
• 3/4 cup panko bread crumbs
• 1/4 cup grated parmesan cheese
• spices as you like: try salt & pepper; cajun spice; rosemary & spice - or make up your own!

DIRECTIONS:

1.  Preheat the oven to 425F. 

2.  Mix the bread crumbs, cheese, and spices together. 

3.  Roll the mushroom slices in flour, then the egg white, then the bread crumb mixture. 

4.  Place the mushroom slices on a baking sheet (lined with tin foil and sprayed with a bit of non stick spray) until golden, about 7-10 minutes per side. 

Makes 4 servings. PER SERVING: (Approximate, and not including sauces!)

CALORIES: 140

PROTEIN 10g

CARBS: 21g 

FAT 2.5g

***NOTE that this nutritional info assumes that ALL of the flour and breadcrumb mixture is used, but in reality, there is still some left after you've coated all the mushrooms.  

Therefore, FOR DIABETICS who are counting carbs, please note that the amount of carbs will actually be lower than what is written here.  It's a bit tough to say exactly how much carb you will be getting, as it totally depends on how much of the flour and bread crumb mixture you use, as this is where most of the carbs in the recipe come from.   If you only use half of the flour and bread crumbs, cut the carb count above in half per serving (ie 10g of carbs instead of 21g). 

I'd be thrilled to hear what kind of herbs and flavors you try in this recipe - please feel free to comment and share your ideas!

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

Follow me on Twitter for daily tips! @drsuepedersen

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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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Holiday Pumpkin Pancakes

Here's a neat twist on pancakes to try over the holidays.  As regular readers will know, I'm a big fan of pumpkin recipes - they are an excellent low calorie way to add moistness and flavour to many baked products and desserts.

Ingredients

• 1 1/4 cups whole grain flour
• 3 tbsp brown sugar Splenda
• 2 tsp baking powder
• 1 1/4 tsp pumpkin pie spice
• 1 tsp cinnamon
• 3/4 tsp salt
• 1 cup skim milk
• 3/4 cup canned pure pumpkin
• 3 large eggs
• 2 tbsp melted butter or margarine
• 1 tsp vanilla extract

Simply make these pancakes as you would any other pancake.  Whisk the dry ingredients in a large bowl.  Whisk the wet ingredients in a separate bowl.  Add the wet to the dry, and whisk just until smooth (batter will be thick). 

Heat a non stick pan over medium-high heat.  Pour 1/4 cup of batter onto the pan.  Cook until bubbles form on the top of the pancake and bottoms are a bit brown, about 1 minute.  Flip and cook for about another 30 seconds or until they are cooked. 

Delicious with some cinnamon and Splenda sprinkled on top!

Makes about 15 pancakes.  

Per pancake:  About 80 calories, 3g fat (if made with butter), 9g carbohydrate, 3g protein. 

Thanks again goes to Deb's Kitchen for this creation. 

Happy Holidays!  

Dr Sue Pedersen www.drsue.ca © 2011 

drsuetalks@gmail.com

Follow me on Twitter for daily tips! @drsuepedersen  

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Deb's Oatmeal Fruit Bake

From the kitchen of my best friend Deb comes a delectable low calorie treat!  A fantastic healthy baking choice over the holidays, and great comfort food in the cold!

Preheat oven to 350 F.   Spray a standard loaf pan with non stick spray, and construct your oatmeal bake in three delightfully simple steps:


BOTTOM LAYER:  Simply spread a single layer of your favorite fruit or berries on the bottom (about 1.5 cups).  My personal favorite is raspberries (pictured in the loaf) as it gives a nice tart flavor; blueberry banana is pictured in the slices below.


MIDDLE LAYER:  Mix the following ingredients in a bowl, and then spread evenly on top of your fruit layer:

• 1 cup oats
• 1 tsp baking powder
• 3 tsp cinnamon
• 1/3 cup splenda

TOP LAYER: Mix the following ingredients in a bowl, and pour evenly over the middle layer.

• 2 cups milk
• 3 tbsp egg whites
• 1 tsp vanilla

Bake at 350F for 45 minutes.  We suggest placing a cookie sheet covered in tin foil underneath the loaf pan, as Deb has noted that once in a while it has a tendency to expand over the top of the loaf pan.

TOPPING:  Deb's secret is to froth 1/8 cup of skim milk and spoon on top.  I enjoy sprinkling a bit of Splenda and cinnamon on top of the froth.  Delish!!


Makes 4 substantial servings, or 8 smaller snacks.


If you split it into 8 servings, per serving (with raspberries as fruit):

• 100 calories
• 6g protein
• 17g carbs

Enjoy!   I also encourage you to share recipes and healthy cooking ideas with your friends - it's a great way to have fun and support each other in leading a healthy lifestyle - Deb and I have a blast doing this together!

I'd also be thrilled to hear about any modifications you come upon with this recipe, or others on my website (posted here).

Dr Sue Pedersen www.drsue.ca © 2011 drsuetalks@gmail.com

Follow me on Twitter for daily tips! @drsuepedersen 

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Pumpkin Banana Spiced Custard

As Hallowe'en is soon upon us, many of our houses are undoubtedly filled with tempting treats to hand out to the kids on Monday night.  Here's a tasty dessert alternative from the Heart & Stroke Foundation, perfect for fall!   I'd be interested to know how you think it compares to the Crustless Pumpkin Pie recipe from Hungry Girl that I suggested previously.



INGREDIENTS:

• 1 egg
• 2 egg whites
• 1 cup (250 mL) canned pure pumpkin
• 1/3 cup (80 mL) mashed banana - about 1 medium
• 1 cup (250 mL) evaporated skim milk
• 1/4 cup (50 mL) packed brown sugar
• 1/2 tsp (2.5 mL) ground cinnamon
  
• 1/4 tsp (1 mL) ground ginger
• 1/8 tsp (0.5 mL) allspice
• 6 walnut halves

*editorial comment: I would personally use a little extra cinnamon and allspice for a stronger taste - I often find myself doubling these spices in pumpkin recipes



DIRECTIONS:


1.  Preheat oven to 325F (160C).


2.  Place 6, 1 cup (250 mL) ramekin bowls (also known as bouillion bowls) in a glass 13 x 9 inch (3.5L) baking dish.


3.  In a large bowl, combine all ingredients except for the walnuts.  Pour into the ramekins.  Pour boiling water around the ramekins in the aking dish to a depth of 1 inch (2.5 cm).   Place 1 walnut half in the centre of each custard.


4.  Bake for 40 minutes.  Serve warm.   Consider sprinkling some extra cinnamon and allspice on top!





Makes 6 custards.  Each custard contains:

• 111 calories
• 6g protein
• 20g carbohydrate 
• 1g fat
• 83mg sodium
• 1g fiber

Enjoy! Thanks to my friend Patti for the heads' up on this great recipe.




Dr Sue Pedersen www.drsue.ca © 2011 drsuetalks@gmail.com

Follow me on Twitter for daily tips! @drsuepedersen

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