Diabetic/Printer Friendly versions of recipes can be found here!
A Sneak Peak at a Dangerous Foods Makeover....more to come Feb. 23!!!
Homemade Bagels Recipe. This recipe was scary for me to try. I didn't feel like my bagles got puffy but I put them in the water and suddenly they started looking like big delicious bagels! I also tried half white and half wheat flour and they are definitely substantial that way. Not a bad recipe though- easy and fast and really beats any other bagel you'd buy at the store.
Caramelized Tofu Recipe...mmmmmm
South of the Boarder Chicken Stew from The Volumetrics Eating Plan
4 skinless, boneless chicken breast halves, 4-6 oz each
salt
black pepper
2 tablespoons extra virgin olive oil
1 1/2 cups chopped onions
1 cup seeded, chopped green bell peppers
1 cup diced celery
1 teaspoon chopped garlic
2 teaspoons dried oregano
4 cups nonfat, reduced-sodium chicken broth
1 1/2 cups frozen corn, thawed
1 1/2 cups canned diced tomatoes, with liquid
3 cups baby spinach
1/4 teaspoon hot-pepper sauce
1/2 cup nonfat plain yogurt (or low fat sour cream)
1/2 cup chopped scallions
- Cut the chicken into 1 inch chunks and season lightly with salt and pepper
- Heat 1 tablespoon of the oil in a 4-5 quart pot over medium high heat. Lightly brown the chicken, stirring, about 5 minutes. Remove the chicken to a bowl.
- Reduce the heat to medium and add 1 tablespoon oil, onions, bell peppers, celery, and garlic. Cok, stirring frequently, 5 minutes. Stir in the oregano, broth, and 1/2 teaspoon salt. Bring to a simmer and cook about 10 minutes.
- Stir in the corn, tomatoes, and chicken and simmer 10 minutes, stirring occasinoally. Stir in the spinach and hot-pepper sauce.
- Divide the stew among 4 bowls, and serve with the yogurt and scallions in small bowls on the side.
Calories: 325
Carbohydrates: 24 g
Fat: 11 g
Protein: 34 g
Fiber: 6 g
Whole Wheat Bread.
For those of you who have had the pleasure of enjoying a loaf of bread from Janet Palmer this is her recipe!! My mom sat down with her and got very specific directions and so all the credit goes to my mom and Janet Palmer. This bread stays soft and delicious for over a week if you keep it in a ziploc and in the fridge. We don't even buy bread anymore because nothing compares to this.
Ingredients:
2 Tbsp yeast
1/3 cup warm water
1 Tbsp Sugar
2 2/3 cup hot tap water
1 1/3 tsp salt
1/3 cup vegetable oil
1/3 cup honey (you may substitute sugar if you're low on honey)
1/6 cup molasses
8 cups whole wheat flour
Instructions:
1. In a small bowl, combine the 1/3 warm water with 1 Tbsp sugar and stir until dissolved. Sprinkle in 2 Tbsp of yeast and allow it to settle to the bottom. It will dissolve all on its own, don't mix it too much or it will interfere with the rising process.
2. In a standing mixer using the beater bar, combine 5 cups of whole wheat flour with 2 2/3 cups of hot water. Mix until well blended.
3. Combine 1 cup wheat flour with the salt. Add to mixer, continue beating.
4. Add honey, oil, prepared yeast mixture, and molasses to mixer and continue beating. Dough should be wet and sticky.
5. Switch to dough hook and add remaining flour (about 2 cups) 1/2 cup at a time. Sometimes I only add a couple scoops of flour, as the dough should remain moist. Continue mixing with the dough hook until the dough begins to clean the sides of the bowl.
5. Start kneading the dough on a lightly floured surface for about 10 minutes or until the dough is nice and elastic. Don't just use the dough hook, get dirty and knead! Let the dough rest for a few minutes.
6. Transfer dough to a greased glass bowl and keep in a warm place, covered with a soft towel, for about 30 minutes or until double in size. I have had to wait for up to an hour for my dough to rise...it could be a combination of the warmth of your kitchen, the kind of yeast you use, your flour, etc so DON'T PANIC!! As long as the dough is getting bigger just be patient until it's double in size. You can check by indenting the dough 1/2 and inch with two fingers. If the indentation remains, your dough is ready to be punched down.
7. Punch down your dough with your fist and then let the dough rest another 10 minutes. Shape dough into loaves and pinch all your seams. Place loaves in greased bread pans. Cover, and let rise until they rise above the top of the bread pan (about 30 minutes) Depending on your bread pan size, the dough may rise nice and high over the top of the pan but if it's a larger bread pan the dough might not rise as high.
8. Bake in a 350 degree oven for 30 minutes.
This will make 2 loaves and each loaf should yield about 20 1/2 inch slices and each slice has about 106 calories. It keeps nicely in a ziploc bag in the fridge or freezer.
