|
Pulled Pork and More!
by Alice Osborne
A diagnosis of diabetes can seem like an endless series of hurdles to overcome, but with some simple lifestyle changes such as diet and exercise, living with diabetes can be easier than you think.
It’s been a good “exercise” for us here at DVO to research the blood glucose issue and in the process, we’re finding great recipes—the day of Spartan eating or lack-luster eating is over. Really, good-by blood sugar blues!
Lock a lip around these recipes and let us know what you think:
Pulled Pork Sandwich
Serves 6
 1 lb trimmed pork tenderloin
1/2 cup onion chopped fine
1 1/2 tsp minced garlic
15 oz can of crushed tomatoes with liquid
1 Tbsp cider vinegar
1 tsp chili powder
1/2 tsp garlic powder
1 Tbsp prepared mustard
1/2 tsp maple extract
1/4 tsp liquid smoke
1 to 2 tsp chili powder
2 1/2 tsp Equal for recipes
vegetable cooking spray
salt and pepper to taste
6 toasted whole grain hamburger buns
Preheat oven to 425°. Make a rub with 1 tsp chili powder and 1/2 tsp garlic powder. Rub into tenderloin then place in baking dish. Bake for 30 t0 40 minutes or until tenderloin is browned and the juices run clear. Cool for 10 to 15 minutes then cut into small pieces. Shred the pieces even smaller into bite sized pieces.
Coat a saucepan and place over medium heat. Saute onion and garlic until tender, then add remaining ingredients, excluding the equal and the salt and pepper. Bring to boil, then reduce heat and simmer for 15 to 20 minutes. Add Equal and salt and pepper to taste. Add pork to pan and stir well until the pieces are well coated. Serve on whole wheat buns.
Calories per serving - 252, Protein - 21g, Total carbohydrates - 29g, Total Fat - 5 g, Cholesteral - 40mg, Sodium - 447mg, Food
Exchanges - 2 bread, 2 1/2 lean meals
 Download this recipe.
Garden Oriental Salad
 3 ounces of low-fat ramen noodle soup
2 cups fresh pea pods, cut in half
1 cup fresh bean sprouts
1 cup fresh, sliced mushrooms
1 can baby corn, drained and cut in half
1 red bell pepper cut into strips
3 cups shredded Chinese cabbage
1/3 cup thinly sliced green onions
3 tablespoons reduced-sodium soy sauce
3 tablespoons water
1-1/2 teaspoons roasted sesame oil
1 teaspoon Equal® for Recipe
1/4 teaspoon garlic powder
1/8 teaspoon crushed red pepper flakes
1/3 cup chopped lightly salted cashews (optional)
Place soy sauce, green onions, water, sesame oil, Equal®, garlic powder and red pepper flakes into container with lid. Shake well and set aside.
Break up noodles and combine with pea pods in large bowl. Pour boiling water over mixture and let stand 1 minute. Drain off water.
In a large bowl, combine noodles, pea pods, mushrooms, baby corn, bean sprouts, and bell pepper. Add dressing and toss to coat. Cover salad and chill 2 to 24 hours. Before serving, add shredded cabbage and sprinkle with cashews.
Calories per serving - 124, Protein 6g, Total Carbohydrates - 21g, Total Fat - 2g, Cholesterol - 0 mg, Sodium - 605 mg, Food Exchanges - 1 vegetable, 1 bread, 1/2 fat
Download this recipe.
Fresh Veggie Pizza
 2 - 4 oz fresh pizza bread shells
1/2 cup shredded, part-skim mozzarella cheese
2 sliced fresh mushrooms
1 thinly sliced yellow summer squash
1 thinly sliced tomato
1/2 green bell pepper, chopped
2 Tbsp fresh basil, chopped
1 Tbsp grated Parmesan cheese
garlic salt to taste
Preheat oven to 450°. Place pizza crusts on cookie sheets and sprinkle with garlic powder and half of the mozzarella cheese. Arrange the squash, tomatoes, bell pepper and mushrooms on top of the cheese. Finish with another layer of mozzarella, the Parmesan cheese, the basil and some more garlic salt.
Bake for 12 to 15 minutes, making sure the vegetables are cooked and the cheese is melted. Cut the pizzas in half and serve hot.
Calories per serving - 260, Protein - 6g, Total Carbohydrates - 36g, Total Fat - 8g, Cholesterol - 9 mg, Sodium - 233 mg, Food
Exchanges - bread/starch - 2, vegetable - 1, fat - 1.
Optional ingredients - onions, black olives, red bell peppers
Download this recipe.
Contribute to the Cook'n Club!
DVO would love to publish your article, prose, photography and art as well as your cooking, kitchen and nutrition tips, tricks and secrets. Visit the Newsletter Submission / Win Win for All section in our Forum for more information and details.
|
|
