Broccoli and Cheese Baked Potato

Ingredients:

2 baked potatoes
2 tsp. margarine
2 tsp. cornstarch
1/2 c. skim milk
1/8 tsp. dry mustard
4 oz. cheddar cheese, grated
2 c. cooked broccoli

Directions:

Bake potatoes until done.
Cook broccoli in salt water until tender.
Melt margarine in saucepan. Add cornstarch, milk and dry mustard; cook until thick.
Then stir in cheese until it melts.
Stir in broccoli.
Split potatoes and top with broccoli mixture. Yields 4 servings.

Diabetic Tuna Salad

tuna salad

Ingredients:

1 (20 oz.) can pineapple chunks
1 (6 oz.) can tuna, drained
1 c. cucumbers, sliced
1/8 c. minced onions
1/3 c. imitation mayonnaise
1/2 tsp. seasoned salt
1/4 tsp. dill seed
Grape tomatoes for garnish

Directions:

Drain pineapple, and rinse well.
Saute onions long enough to brown (a few minutes) let cool for 10 minutes.
Mix all ingredients except dill seed.
Line salad bowl with your favorite crisp salad greens. (I use both baby spinach and romaine lettuce)
Add tuna mixture
Sprinkle with dill seed, garnish, and serve

Molded Vegetable Salad

molded vegetable salad

Ingredients:

1 pkg. sugar-free lemon Jello
2 c. boiling water
2 tbsp. lemon juice
2/3 c. cabbage, chopped
2/3 c. green pepper, chopped
2 slices pimiento
Lettuce leaves

Directions:

Dissolve gelatin in boiling water and stir until completely dissolved.
Add lemon juice, add chopped vegetables and chill.
Slice when firm and serve on lettuce leaves with low-calorie dressing.

It is 20 calories and has large amounts of vitamins A and C.

Lima Beans

Lima Beans

Ingredients:

cooking spray
1/2 medium onion, finely chopped
1 1/2 cups chicken stock/broth
1 (16 ounce) package frozen baby lima beans

Directions:

Heat a large saucepan over medium heat, and spray with cooking spray.
Saute onions until soft and translucent.
Pour in chicken broth, and bring to a boil.
Add lima beans, and enough water just to cover.
Bring to a boil, then reduce heat to low, cover, and simmer for 30 minutes, until beans are tender.

Note that many commercial broths are high in salt content. We recommend you use chicken stock you’ve made yourself or Campbells low sodium broth for your health.

Savoury Roasted Root Vegetables

Savoury Roasted Root Vegetables

Ingredients:

1 cup diced, raw beet
4 carrots, diced
1 onion, diced
2 cups diced potatoes
4 cloves garlic, minced
1/4 cup canned garbanzo beans (chickpeas), drained
2 tablespoons olive oil
1 tablespoon dried thyme leaves
salt and pepper to taste
1/3 cup dry white wine
1 cup torn beet greens

Directions:

Preheat an oven to 400 degrees F (200 degrees C).
Place the beet, carrot, onion, potatoes, garlic, and garbanzo beans into a 9×13 inch baking dish.
Drizzle with the olive oil, then season with thyme, salt, and pepper. Mix well.
Bake, uncovered, in the preheated oven for 30 minutes, stirring once midway through baking.
Remove the baking dish from the oven, and stir in the wine.
Return to the oven, and bake until the wine has mostly evaporated and the vegetables are tender, about 15 minutes more.
Stir in the beet greens, allowing them to wilt from the heat of the vegetables.
Season to taste with salt and pepper before serving.

Lemony Quinoa

Lemony Quinoa

Ingredients:

1/4 cup pine nuts
1 cup quinoa
2 cups water
sea salt to taste
1/4 cup fresh lemon juice
2 stalks celery, chopped
1/4 red onion, chopped
1/4 teaspoon cayenne pepper
1/2 teaspoon ground cumin
1 bunch fresh parsley, chopped

Directions:

Toast the pine nuts briefly in a dry skillet over medium heat. This will take about 5 minutes, and stir constantly as they will burn easily. Set aside to cool.
In a saucepan, combine the quinoa, water and salt. Bring to a boil, then reduce heat to medium and cook until quinoa is tender and water has been absorbed, about 10 minutes. Cool slightly, then fluff with a fork.
Transfer the quinoa to a serving bowl and stir in the pine nuts, lemon juice, celery, onion, cayenne pepper, cumin and parsley.
Adjust salt and pepper if needed before serving.

Mediterranean Kale

mediterranean-kale

Ingredients:

12 cups chopped kale
2 tablespoons lemon juice
1 tablespoon olive oil, or as needed
1 tablespoon minced garlic
1 teaspoon soy sauce
salt to taste
ground black pepper to taste

Directions:

Place a steamer insert into a saucepan, and fill with water to just below the bottom of the steamer. Cover, and bring the water to a boil over high heat.
Add the kale, recover, and steam until just tender, 7 to 10 minutes depending on thickness.
Whisk together the lemon juice, olive oil, garlic, soy sauce, salt, and black pepper in a large bowl.
Toss steamed kale into dressing until well coated.