I'm having a bbq @ the end of the month and since I found out my mother has high cholesterol(400) what should!
I make especially for her!? I don't expect to let her have a burger or a hotdog, she has high cholesterol, high blood pressure and slow digestion!. I don't want to make her something boring to eat!.Www@FoodAQ@Com
Answers:
Ah once again we have rude remarks from Mike L, Why do you answer questions if all you want to do is be rude !. You must have a very sad life !!!
Good for you for thinking of your mother !! There are many good things to make!. I have been diabetic for about 10 years and my husbands family will never plan a meal when I can eat, I have to eat at certain times as I am on insulin!. So I usually just never go!. It would be better for everyone to eat something besides hot dogs anyways !!!
Grilled Seafood Kabobs
Yield: 4
1 lb Large Shrimp (Deveined)
1 lb Fresh Sea Scallops
1 lb Large Mushrooms
17 oz Bottled Barbecue Sauce
1/4 c Honey
4 tb Stone Ground Dijon Mustard
8 Wooden Skewers
2 lb Fresh Fruit (As Garnish)
Combine the barbecue sauce, honey and mustard in a bowl and mix well!. Place
alternating groups of shrinp, sea scallops and mushrooms on the skewers!.
Place completed kabobs in a baking pan!. Spoon the marinade over the kabobs
and allow to set for 12 hours (or overnight) in the refrigerator!. Grill
over direct heat for 7 to 8 minutes or until the shrimp have turned pink,
turing frequently to prevent burning!. Baste with marinade and use a
covered grill to insure snokey flavor!. Garnish with fresh fruit!.
Tangy Chicken And Vegetable Kabobs
1 1/4 pounds boneless skinless chicken breasts
1 tablespoon olive oil
2 cloves garlic-minced
1/4 cup lemon juice
1 teaspoon red pepper flakes -- optional
8 ounces pineapple chunks -- drain juice
--and reserve
1 red pepper
--cut into 1" squares
1 green zucchini -- cubed
--or sized for skewers
1/4 cup ketchup
1/4 cup pineapple juice
2 teaspoons olive oil
Cut chicken into large chunks!.
Combine oil, garlic, lemon juice, red pepper flakes !. Pour over chicken and marinate and refrigerate for 2 hours or more!. Place alternating pieces of chicken, pineapple chunks, zucchini and red pepper on skewers!.
Whisk together ketchup, pineapple juice and olive oil!. Brush entire kabob with ketchup sauce and place on grill or in broiler of oven!.
Cook for a total of 10-15 minutes, or until chicken is no longer pink inside and top of kabob is slightly brown!. Turn the kabob frequently to cook evenly!. Brush final ketchup marinate on all sides as you turn the kabob!. Discard any leftover marinate
CARIBBEAN CHICKEN KABOBS
4 chicken breast halves, skinned & boned
1 (16 oz!.) can pineapple chunks
1/2 c!. soy sauce
1/4 c!. honey
1 clove garlic, minced
1/2 tsp!. ground ginger
1 green pepper, cut into 1" pieces or 12 cherry tomatoes
Hot cooked rice (opt!.)
Cut chicken in 1" cubes!. Drain pineapple, reserving 1/3 cup juice!. Set pineapple aside!. Combine pineapple juice and next 4 ingredients for marinade!. Marinate chicken for at l east 1 hour; arrange chicken, pineapple chunks and vegetable on skewers!. Reserve marinade!. Place kabobs on broiler grid!. Brush kabobs with marinade broil under flame 10 to 12 minutes, turning and basting several times while broiling!. Serve over rice, if desired!. Makes 4 to 5 servings!.
Mr!. Food's Chicken Kabobs
2/3 cup vegetable oil
2 tablespoons white vinegar
1/2 teaspoon parsley -- freeze-dried
1/2 teaspoon paprika
1/2 teaspoon salt
1/2 teaspoon black pepper
1 1/4 pounds chicken breasts boneless skinless
-- cut in 2" cubes
1 medium red bell pepper -- large chunks
1 medium green bell pepper -- large chunks
2 medium onions -- cut in 1" chunks
6 metal or bamboo skewers
In a large bowl, combine the oil, vinegar, parsley, onion powder, paprika, salt, and black pepper!. Add the remaining ingredients (except the skewers) and toss to coat!.
Cover and refrigerate for 1-2 hours!. Remove the chicken and vegetables from the marinade, discarding excess marinade, and thread the chicken and vegetables evenly on the skewers!.
If using bamboo skewers, they must first be soaked in water for 15-20 minutes!.
Preheat the grill to medium-high heat!. Place the kabobs across the grill rack and cook for 6-8 minutes or until the chicken is cooked and no pink remains, turning halfway through!.
Honey 'n' Spice Chicken Kabobs
1 can drained pineapple chunks
1 medium green pepper
1/2 cup Heinz 57 Sauce
1/4 cup honey
4 skinless boneless chicken breast halves
Blanch green pepper in boiling water 1 minute; drain!. Cut each chicken breast into 4 pieces!. Alternately thread chicken, green pepper and pineapple onto skewers!. Combine 57 Sauce and honey!. Brush kabobs with 57 Sauce mixture!. Broil, about 6 inches from heat source, 12 to 14 minutes, turning and brushing with 57 Sauce mixture once!.
Makes 4 servings
GRILLED VEGETABLE KABOBS
12 lg!. fresh mushrooms
Boiling water
1/4 c!. Italian dressing
2 tbsp!. lemon juice
1 1/2 tsp!. Worcestershire sauce
2 med!. zucchini, cut into 1 inch
diagonal slices
4 cherry tomatoes
Place mushrooms in medium bowl; cover with boiling water!. Let stand 1 minute; drain!. Combine dressing, lemon juice and Worcestershire sauce in small bowl!. Alternately thread mushrooms and zucchini on four skewers!. Grill kabobs over medium coals about 10 minutes, turning and brushing frequently with dressing mixture!. Remove from heat!. Thread cherry tomatoes onto ends of skewers!. Continue grilling 5 minutes, turning and brushing with remaining dressing mixture!. Garnish as desired!. Makes 4 servings
Good Luck!. I have lots more recipes in my cooking group!. If you want to join its free and no obligations!.
http://groups!.msn!.com/CookingWithKayWww@FoodAQ@Com
Good for you for thinking of your mother !! There are many good things to make!. I have been diabetic for about 10 years and my husbands family will never plan a meal when I can eat, I have to eat at certain times as I am on insulin!. So I usually just never go!. It would be better for everyone to eat something besides hot dogs anyways !!!
Grilled Seafood Kabobs
Yield: 4
1 lb Large Shrimp (Deveined)
1 lb Fresh Sea Scallops
1 lb Large Mushrooms
17 oz Bottled Barbecue Sauce
1/4 c Honey
4 tb Stone Ground Dijon Mustard
8 Wooden Skewers
2 lb Fresh Fruit (As Garnish)
Combine the barbecue sauce, honey and mustard in a bowl and mix well!. Place
alternating groups of shrinp, sea scallops and mushrooms on the skewers!.
Place completed kabobs in a baking pan!. Spoon the marinade over the kabobs
and allow to set for 12 hours (or overnight) in the refrigerator!. Grill
over direct heat for 7 to 8 minutes or until the shrimp have turned pink,
turing frequently to prevent burning!. Baste with marinade and use a
covered grill to insure snokey flavor!. Garnish with fresh fruit!.
Tangy Chicken And Vegetable Kabobs
1 1/4 pounds boneless skinless chicken breasts
1 tablespoon olive oil
2 cloves garlic-minced
1/4 cup lemon juice
1 teaspoon red pepper flakes -- optional
8 ounces pineapple chunks -- drain juice
--and reserve
1 red pepper
--cut into 1" squares
1 green zucchini -- cubed
--or sized for skewers
1/4 cup ketchup
1/4 cup pineapple juice
2 teaspoons olive oil
Cut chicken into large chunks!.
Combine oil, garlic, lemon juice, red pepper flakes !. Pour over chicken and marinate and refrigerate for 2 hours or more!. Place alternating pieces of chicken, pineapple chunks, zucchini and red pepper on skewers!.
Whisk together ketchup, pineapple juice and olive oil!. Brush entire kabob with ketchup sauce and place on grill or in broiler of oven!.
Cook for a total of 10-15 minutes, or until chicken is no longer pink inside and top of kabob is slightly brown!. Turn the kabob frequently to cook evenly!. Brush final ketchup marinate on all sides as you turn the kabob!. Discard any leftover marinate
CARIBBEAN CHICKEN KABOBS
4 chicken breast halves, skinned & boned
1 (16 oz!.) can pineapple chunks
1/2 c!. soy sauce
1/4 c!. honey
1 clove garlic, minced
1/2 tsp!. ground ginger
1 green pepper, cut into 1" pieces or 12 cherry tomatoes
Hot cooked rice (opt!.)
Cut chicken in 1" cubes!. Drain pineapple, reserving 1/3 cup juice!. Set pineapple aside!. Combine pineapple juice and next 4 ingredients for marinade!. Marinate chicken for at l east 1 hour; arrange chicken, pineapple chunks and vegetable on skewers!. Reserve marinade!. Place kabobs on broiler grid!. Brush kabobs with marinade broil under flame 10 to 12 minutes, turning and basting several times while broiling!. Serve over rice, if desired!. Makes 4 to 5 servings!.
Mr!. Food's Chicken Kabobs
2/3 cup vegetable oil
2 tablespoons white vinegar
1/2 teaspoon parsley -- freeze-dried
1/2 teaspoon paprika
1/2 teaspoon salt
1/2 teaspoon black pepper
1 1/4 pounds chicken breasts boneless skinless
-- cut in 2" cubes
1 medium red bell pepper -- large chunks
1 medium green bell pepper -- large chunks
2 medium onions -- cut in 1" chunks
6 metal or bamboo skewers
In a large bowl, combine the oil, vinegar, parsley, onion powder, paprika, salt, and black pepper!. Add the remaining ingredients (except the skewers) and toss to coat!.
Cover and refrigerate for 1-2 hours!. Remove the chicken and vegetables from the marinade, discarding excess marinade, and thread the chicken and vegetables evenly on the skewers!.
If using bamboo skewers, they must first be soaked in water for 15-20 minutes!.
Preheat the grill to medium-high heat!. Place the kabobs across the grill rack and cook for 6-8 minutes or until the chicken is cooked and no pink remains, turning halfway through!.
Honey 'n' Spice Chicken Kabobs
1 can drained pineapple chunks
1 medium green pepper
1/2 cup Heinz 57 Sauce
1/4 cup honey
4 skinless boneless chicken breast halves
Blanch green pepper in boiling water 1 minute; drain!. Cut each chicken breast into 4 pieces!. Alternately thread chicken, green pepper and pineapple onto skewers!. Combine 57 Sauce and honey!. Brush kabobs with 57 Sauce mixture!. Broil, about 6 inches from heat source, 12 to 14 minutes, turning and brushing with 57 Sauce mixture once!.
Makes 4 servings
GRILLED VEGETABLE KABOBS
12 lg!. fresh mushrooms
Boiling water
1/4 c!. Italian dressing
2 tbsp!. lemon juice
1 1/2 tsp!. Worcestershire sauce
2 med!. zucchini, cut into 1 inch
diagonal slices
4 cherry tomatoes
Place mushrooms in medium bowl; cover with boiling water!. Let stand 1 minute; drain!. Combine dressing, lemon juice and Worcestershire sauce in small bowl!. Alternately thread mushrooms and zucchini on four skewers!. Grill kabobs over medium coals about 10 minutes, turning and brushing frequently with dressing mixture!. Remove from heat!. Thread cherry tomatoes onto ends of skewers!. Continue grilling 5 minutes, turning and brushing with remaining dressing mixture!. Garnish as desired!. Makes 4 servings
Good Luck!. I have lots more recipes in my cooking group!. If you want to join its free and no obligations!.
http://groups!.msn!.com/CookingWithKayWww@FoodAQ@Com
This may not be the most popular answer, but why not just make your usual stuff at your bbq!? Your Mother is aware of her situation, and she will be eating accordingly every day for the rest of her life, about the only chance she will have to "let loose" is on holidays and special occasions!. also, a couple of things to think about: one meal won't kill her, do you really want to single her out!?, and are you sure she would appreciate you acting like her mother!?
Maybe I am the devils advocate, but my dad takes great care of his diabetes, but does not want a big deal at a function, he does not like everyone to know his business!.!.!.Www@FoodAQ@Com
Maybe I am the devils advocate, but my dad takes great care of his diabetes, but does not want a big deal at a function, he does not like everyone to know his business!.!.!.Www@FoodAQ@Com
Fish Pockets!.
Boneless Fish Fillets!.
Variety of sliced vegetables (i!.e!. potatoes, peppers, tomatoes, onions)
1 ft!. sheet of aluminium foil
Step 1: Coat a 1 foot sheet of aluminium foil with olive oil!.
Step 2: Place Fish fillets at centre of foil!.
Step 3: Surround fish fillets with vegetables (add desired spices if desired)!.
Step 4: Form an aluminium pocket by crimping edges and folding ends over to seal the pocket!.
Step 5: Place pocket on barbeque grill at medium to low heat for 30 minutes!.
Step 6: Remove from grill, opening pocket carefully to allow steam to escape!.
Step 7: May be eaten from pocket or served on dish!.
Alternatively they could be baked in the oven!.Www@FoodAQ@Com
Boneless Fish Fillets!.
Variety of sliced vegetables (i!.e!. potatoes, peppers, tomatoes, onions)
1 ft!. sheet of aluminium foil
Step 1: Coat a 1 foot sheet of aluminium foil with olive oil!.
Step 2: Place Fish fillets at centre of foil!.
Step 3: Surround fish fillets with vegetables (add desired spices if desired)!.
Step 4: Form an aluminium pocket by crimping edges and folding ends over to seal the pocket!.
Step 5: Place pocket on barbeque grill at medium to low heat for 30 minutes!.
Step 6: Remove from grill, opening pocket carefully to allow steam to escape!.
Step 7: May be eaten from pocket or served on dish!.
Alternatively they could be baked in the oven!.Www@FoodAQ@Com
Shrimp and scallop kabobs!. Not a bad idea to have anyway in case you have other guests who are eating lighter!. also, grilled asparagus, veggie kabobs!. All of these can be marinated and spiced up!. You can also grill some pita bread and serve with a yogurt cucumber sauceWww@FoodAQ@Com
chicken kabobs
turkey burgers
grilled vegetables (peppers, onions, whole mushrooms, etc!.)
shrimp
salmon (look up how to do this, it's not easy)
swordfish
tuna steakWww@FoodAQ@Com
turkey burgers
grilled vegetables (peppers, onions, whole mushrooms, etc!.)
shrimp
salmon (look up how to do this, it's not easy)
swordfish
tuna steakWww@FoodAQ@Com
Make her eat cheerios everyday before the bbq and youll be fine :PWww@FoodAQ@Com
chicken breast, or beef fillet, fishWww@FoodAQ@Com
Grill some chicken pieces or make chicken kabobs!. Pick up some low fat hot dogs too!.Www@FoodAQ@Com
you could get Oscar Mayer 98% fat free hot dogs only 15 mg chol and 40 cal the only problem is the high sodium content!. maybe a chicken salad sandwich made with light mayo and low carb light bread by Sara leeWww@FoodAQ@Com
You asked a similar question this morning
and you got 7 answers
GET REAL
YOU do not have a problem !.!.
YOUR mother does!.!.
she is older than you,, and really,,YOU are not responsible For her!.!.
DO your BBQ and ignore herWww@FoodAQ@Com
and you got 7 answers
GET REAL
YOU do not have a problem !.!.
YOUR mother does!.!.
she is older than you,, and really,,YOU are not responsible For her!.!.
DO your BBQ and ignore herWww@FoodAQ@Com
There are three main types of fats in food, and they affect blood cholesterol in different ways:
Saturated fat - Found in red meats and red meat products, such as beef, pork, and lamb, as well as dairy products; in tropical oils such as palm oil, palm kernel oil, and coconut oil; and in vegetables oils that have been chemically changed to make them solid at room temperature (a process called hydrogenation)!.
Monounsaturated fats - Found in plant oils such as olive, canola, and peanut oil!. Monounsaturated fats are liquid at room temperature but harden in the refrigerator!.
Polyunsaturated fats - Found in plant oils such as safflower, sunflower, corn, or soybean oil!. Fish, especially cold-water fish, contain a special type of polyunsaturated fat called omega-3 fat that may help protect against heart disease by slowing blood clotting!. Polyunsaturated fats remain liquid even at colder temperatures!.
Both monounsaturated and polyunsaturated fats help lower blood cholesterol levels by helping your body get rid of newly-formed cholesterol!. But these fats should replace some of the saturated fat in your diet - not be used in addition to saturated fat!.
However, all fats, even if they are monounsaturated and polyunsaturated, are high in calories!. Fat contains nine calories per gram (a measure of weight)!. In comparison, protein and carbohydrates only contain four calories per gram!. Using a large amount of monounsaturated or polyunsaturated fats to lower cholesterol will backfire, because the extra calories will make you gain weight, which will push up your cholesterol levels!.
To replace saturated fat with monounsaturated and polyunsaturated fat:
Use margarine and spreads made from these oils instead of butter!. (If a food lists a hydrogenated oil as the first or second ingredient, it is still high in saturated fat!.)
Use liquid vegetable oils in cooking!.
Use non-stick vegetable oil spray to coat cooking pans!.
Read the ingredient labels and choose foods made with vegetable oils rather than hydrogenated vegetable oils, lard, butter, or tropical oils such as palm or coconut oil!.
Only animal foods contain cholesterol - plant foods do not contain cholesterol!. In animals, as in humans, cholesterol is a part of all cells and serves many vital functions!. Therefore, foods of animal origin - such as meat, poultry, fish, eggs, or milk - all contain some cholesterol!.
Generally, foods high in animal fat are also high in cholesterol!. Two exceptions to this generalization are liver and eggs, which are not high in fat but are high in cholesterol!.
Liver contains large amounts of cholesterol because the liver is the body organ that makes cholesterol!.
Eggs contain large amounts of cholesterol because they contain the nutrients and other substances to support a growing embryo (eggs also contain a very high quality of protein and are rich in vitamins and minerals)!.
Carbohydrates come in two varieties - simple and complex!.
Simple carbohydrates include:
Refined sugars such as table sugar, brown sugar, and corn syrup
Naturally occurring sweeteners such as honey and sugars present in fruits and vegetables
Complex carbohydrates include:
Starches, found in grain products and starchy vegetables such as potatoes and corn
Dietary fiber, found in whole grain products, fruits, and vegetables
Foods rich in complex carbohydrates include fruits, vegetables, breads, pasta, rice, cereals, dried beans and peas, nuts, and seeds!.
Experts recommend that we get 55% to 60% of our calories from carbohydrates - mostly complex carbohydrates!. The average American gets 40% to 50% of calories from carbohydrates and about 20% of calories from sugars!.
YOU CAN MAKE:
This super simple bistro-style salad is substantial with potatoes, arugula and chicken sausage!.
Makes 4 servings, about 1 3/4 cups each
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
1 pound small potatoes, cut in half
1 5-ounce bag arugula (about 4 cups, gently packed)
12 ounces precooked chicken sausage, cut crosswise into 1/2-inch pieces
1/3 cup cider vinegar
1 tablespoon maple syrup
1 tablespoon whole-grain or Dijon mustard
1 tablespoon extra-virgin olive oil
Freshly ground pepper to taste
1!. Bring 1 inch of water to a boil in a Dutch oven!. Place potatoes in a steamer basket and steam, covered, until just cooked through, about 15 minutes!. Transfer to a large bowl and add arugula; cover with foil to keep warm!.
2!. Cook sausage in a medium skillet over medium heat, stirring often, until browned and heated through, about 5 minutes!. Add to the potato-arugula mixture!.
3!. Remove the pan from the heat and whisk in vinegar, maple syrup and mustard, scraping up any browned bits!. Gradually whisk in oil!. Pour the dressing over the salad and toss until the arugula is wilted!. Season with pepper!.
NUTRITION INFORMATION: Per serving: 258 calories; 9 g fat (1 g sat, 3 g mono); 60 mg cholesterol; 27 g carbohydrate; 15 g protein; 2 g fiber; 483 mg sodium; 103 mg potassium!.
Nutrition bonus: Vitamin C (45% daily value)!.
2 Carbohydrate Servings
Exchanges: 1 1/2 starch, 1 vegetable, 2 lean meat
AND FOR DESSERT:
Schmear ricotta cheese and your favorite jam on graham crackers for an instant "cheesecake!."
Makes 2 servings, 2
ACTIVE TIME: 5 minutes
TOTAL TIME: 5 minutes
EASE OF PREPARATION: Easy
4 whole-wheat graham crackers
4 tablespoons part-skim ricotta cheese
8 teaspoons jam
Spread each graham cracker with 1 tablespoon part-skim ricotta cheese and 2 teaspoons jam!.
NUTRITION INFORMATION: Per serving: 239 calories; 6 g fat (2 g sat, 1 g mono); 10 mg cholesterol; 42 g carbohydrate; 7 g protein; 2 g fiber; 259 mg sodium; 39 mg potassium!.
3 Carbohydrate ServingsWww@FoodAQ@Com
Saturated fat - Found in red meats and red meat products, such as beef, pork, and lamb, as well as dairy products; in tropical oils such as palm oil, palm kernel oil, and coconut oil; and in vegetables oils that have been chemically changed to make them solid at room temperature (a process called hydrogenation)!.
Monounsaturated fats - Found in plant oils such as olive, canola, and peanut oil!. Monounsaturated fats are liquid at room temperature but harden in the refrigerator!.
Polyunsaturated fats - Found in plant oils such as safflower, sunflower, corn, or soybean oil!. Fish, especially cold-water fish, contain a special type of polyunsaturated fat called omega-3 fat that may help protect against heart disease by slowing blood clotting!. Polyunsaturated fats remain liquid even at colder temperatures!.
Both monounsaturated and polyunsaturated fats help lower blood cholesterol levels by helping your body get rid of newly-formed cholesterol!. But these fats should replace some of the saturated fat in your diet - not be used in addition to saturated fat!.
However, all fats, even if they are monounsaturated and polyunsaturated, are high in calories!. Fat contains nine calories per gram (a measure of weight)!. In comparison, protein and carbohydrates only contain four calories per gram!. Using a large amount of monounsaturated or polyunsaturated fats to lower cholesterol will backfire, because the extra calories will make you gain weight, which will push up your cholesterol levels!.
To replace saturated fat with monounsaturated and polyunsaturated fat:
Use margarine and spreads made from these oils instead of butter!. (If a food lists a hydrogenated oil as the first or second ingredient, it is still high in saturated fat!.)
Use liquid vegetable oils in cooking!.
Use non-stick vegetable oil spray to coat cooking pans!.
Read the ingredient labels and choose foods made with vegetable oils rather than hydrogenated vegetable oils, lard, butter, or tropical oils such as palm or coconut oil!.
Only animal foods contain cholesterol - plant foods do not contain cholesterol!. In animals, as in humans, cholesterol is a part of all cells and serves many vital functions!. Therefore, foods of animal origin - such as meat, poultry, fish, eggs, or milk - all contain some cholesterol!.
Generally, foods high in animal fat are also high in cholesterol!. Two exceptions to this generalization are liver and eggs, which are not high in fat but are high in cholesterol!.
Liver contains large amounts of cholesterol because the liver is the body organ that makes cholesterol!.
Eggs contain large amounts of cholesterol because they contain the nutrients and other substances to support a growing embryo (eggs also contain a very high quality of protein and are rich in vitamins and minerals)!.
Carbohydrates come in two varieties - simple and complex!.
Simple carbohydrates include:
Refined sugars such as table sugar, brown sugar, and corn syrup
Naturally occurring sweeteners such as honey and sugars present in fruits and vegetables
Complex carbohydrates include:
Starches, found in grain products and starchy vegetables such as potatoes and corn
Dietary fiber, found in whole grain products, fruits, and vegetables
Foods rich in complex carbohydrates include fruits, vegetables, breads, pasta, rice, cereals, dried beans and peas, nuts, and seeds!.
Experts recommend that we get 55% to 60% of our calories from carbohydrates - mostly complex carbohydrates!. The average American gets 40% to 50% of calories from carbohydrates and about 20% of calories from sugars!.
YOU CAN MAKE:
This super simple bistro-style salad is substantial with potatoes, arugula and chicken sausage!.
Makes 4 servings, about 1 3/4 cups each
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
1 pound small potatoes, cut in half
1 5-ounce bag arugula (about 4 cups, gently packed)
12 ounces precooked chicken sausage, cut crosswise into 1/2-inch pieces
1/3 cup cider vinegar
1 tablespoon maple syrup
1 tablespoon whole-grain or Dijon mustard
1 tablespoon extra-virgin olive oil
Freshly ground pepper to taste
1!. Bring 1 inch of water to a boil in a Dutch oven!. Place potatoes in a steamer basket and steam, covered, until just cooked through, about 15 minutes!. Transfer to a large bowl and add arugula; cover with foil to keep warm!.
2!. Cook sausage in a medium skillet over medium heat, stirring often, until browned and heated through, about 5 minutes!. Add to the potato-arugula mixture!.
3!. Remove the pan from the heat and whisk in vinegar, maple syrup and mustard, scraping up any browned bits!. Gradually whisk in oil!. Pour the dressing over the salad and toss until the arugula is wilted!. Season with pepper!.
NUTRITION INFORMATION: Per serving: 258 calories; 9 g fat (1 g sat, 3 g mono); 60 mg cholesterol; 27 g carbohydrate; 15 g protein; 2 g fiber; 483 mg sodium; 103 mg potassium!.
Nutrition bonus: Vitamin C (45% daily value)!.
2 Carbohydrate Servings
Exchanges: 1 1/2 starch, 1 vegetable, 2 lean meat
AND FOR DESSERT:
Schmear ricotta cheese and your favorite jam on graham crackers for an instant "cheesecake!."
Makes 2 servings, 2
ACTIVE TIME: 5 minutes
TOTAL TIME: 5 minutes
EASE OF PREPARATION: Easy
4 whole-wheat graham crackers
4 tablespoons part-skim ricotta cheese
8 teaspoons jam
Spread each graham cracker with 1 tablespoon part-skim ricotta cheese and 2 teaspoons jam!.
NUTRITION INFORMATION: Per serving: 239 calories; 6 g fat (2 g sat, 1 g mono); 10 mg cholesterol; 42 g carbohydrate; 7 g protein; 2 g fiber; 259 mg sodium; 39 mg potassium!.
3 Carbohydrate ServingsWww@FoodAQ@Com