Friday, October 19, 2007

Southwestern Rice

This is a new recipe I discovered this year but has been one of my favorites and it is super fast, easy, and yummy!!!!


1 Green Pepper
1 Onion
2 Garlic Cloves (minced)
Little Bit of Oil
2 Cups Chicken Broth
1 Cup Rice
1/2 tsp. Cumin
1/8 tsp. Turmeric (optional)
1 Can Black Beans (rinsed and drained)
1 Can (15 oz) Tomatoes
1 Can Green Chiles
1 Can Corn (drained)

1. In a large nonstick skillet, saute the green pepper, onion and garlic in oil for 3 minutes.
2. Stir in the broth, rice, cumin and turmeric; bring to a boil. Reduce heat; cover and simmer for 15 minutes or until rice is tender.
3. Add beans, tomatoes and corn; heat through.

Nutritional Analysis: One serving (3/4 cup) equals 198 calories, 3 g fat (1 g saturated fat), 1 mg cholesterol, 339 mg sodium, 37 g carbohydrate, 5 g fiber, 7 g protein. Diabetic Exchanges: 2 starch, 1 vegetable.

Wednesday, October 17, 2007

Zesty Slow Cooker BBQ Chicken

This recipe is SO good and even better; SO easy!

6 frozen skinless boneless chicken breast halves
1 12 oz bottle BBQ sauce
1/2 cup Zesty Italian Dressing (I used Fat Free)
1/4 cup brown sugar
2 TBSP Worcestershire Sauce

Mix the ingredients above and spread it over the chicken you have placed in the crockpot. Cook on high for 3-4 hours, or on low for 6-8.

I was feeling lazy, and dumped all the ingredients into the crockpot, mixed it with a whisk, added the chicken, and then spooned the sauce over the top. It worked just as well.

When the chicken was done, I shredded it, and we have eaten it on open faced toasted sandwiches with cheese, over rice, in tortillas with a little cheese and sour cream, on salad, etc. It is SOOOO tasty!

Monday, October 15, 2007

Yummy in my TUMMY!!! PUMPKIN PIE

1 sugar pumpkin
1 recipe pastry for a 9 inch single crust pie
2 eggs
1 cup packed light brown sugar
1 tablespoon all-purpose flour
1/2 teaspoon salt
2 1/2 teaspoons pumpkin pie spice
1 (12 fluid ounce) can evaporated milk

Cut pumpkin in half and remove seeds. Place cut side down on a cookie sheet lined with lightly oiled aluminum foil. Bake at 325 degrees F (165 degrees C) for 30 to 40 minutes, or until the flesh is tender when poked with a fork. Cool until just warm. Scrape the pumpkin flesh from the peel. Either mash, or puree in small batches in a blender. Increase oven temperature to 450 degrees F (230 degrees C.)
In a large bowl, slightly beat eggs. Add brown sugar, flour, salt, 2 cups of the pumpkin puree, pumpkin pie spice, and evaporated milk. Stir well after each addition.
Pour mixture into the unbaked pastry shell. Place a strip of aluminum foil around the edge of the crust to prevent over browning.
Bake 10 minutes at 450 degrees F (230 degrees C), then reduce the oven temperature to 350 degrees F (175 degrees C). Bake an additional 40 to 50 minutes, or until a toothpick inserted near the center comes out clean. Remove the strip of foil about 20 minutes before the pie is done so that the edge of the crust will be a light golden brown. Cool pie, and refrigerate overnight for best flavor.

Saturday, October 13, 2007

Bean Salad

I am always looking for low-fat good recipes that use beans that are not weird or tasteless. I substituted green peppers for avocados (although they are a great source of monounsaturated fats). My visiting teacher gave me this one and I have loved it.

1 can (15 oz) Black Beans
1 can (15 oz) Black Eyed Peas
1 can (15 oz) Corn

2 Green Peppers, diced (the original recipe calls for 2 avocados, cubed)
3 Tomatoes, chopped
4 Green Onions, chopped

1 bunch Cilantro, chopped (I use between 1/4-1/2 c)
juice of 2 Limes
1 pkg Good Seasons Italian Dressing (mix according to directions but do not add oil)
Garlic Salt or Powder, to taste
Salt and Pepper, to taste

1. Drain beans and corn. Add to a large bowl.
2. Add vegetables, lime juice, cilantro, and seasonings. Mix well,
3, Chill for a couple of hours