Bitter Melon with Shrimp and Black Beans Stir Fry

Bitter melon, also known as bitter gourd (Momordica charantia), is well known for its sugar lowering properties. Bitter melon is also found in food supplement form and as teas.

Shrimp is low in carbohydrates and therefore suitable for those watching the carbs in their diet.

This dish is usually eaten together with rice. Bitter melon, as the name implies, is slightly bitter and it is an acquired taste. However, there is a variety of bitter melon that is not as bitter as other varieties.

Choose the bitter melon that has the grooves running along the length of the gourd, that are farther apart from each other. Adding salt to the sliced bitter melons takes away a little of the bitterness.

Prep Time: 15 minutes
Cook Time: 7 minutes
Ingredients:

• 1 medium-sized bitter melon

• 20 medium-sized shrimp, shelled and de-veined

• 1 teaspoon minced garlic

• 2 tablespoons oil for stir-frying

• 1 tablespoon salted black beans (fermented soy beans, available in Asian stores)
  

Preparation:

To prepare the bitter melon, cut in half lengthwise, remove the seeds and cut on the diagonal into thin slices.

Heat wok over medium high heat and add 2 tablespoons oil. When the oil is hot, add the minced garlic. Stir-fry briefly until aromatic (about 30 seconds).

Add shrimp and stir-fry till almost cooked (about 2 minutes)

Add the bitter melon. Stir-fry for about 2 minutes, then add in salted black beans. Cook for another 1 to 2 minutes, until the bitter melon is browning and beginning to soften. Serve hot.

Herb-Bran Muffins

Nonstick cooking spray

1 1/2 cups all-purpose flour

1 cup whole bran cereal

2 tablespoons grated Parmesan cheese

1 tablespoon sugar

1/2 teaspoon baking powder

1/4 teaspoon baking soda

1 tablespoon snipped fresh basil, dill, rosemary, thyme, sage, or chives

1/4 cup refrigerated or frozen egg product, thawed, or 1 egg

1 cup buttermilk or sour milk*

1/4 cup cooking oil


1. Preheat oven to 400 degrees F. Lightly coat twelve 2 1/2-inch muffin cups with cook spray; set aside. In a large bowl stir together flour, cereal, Parmesan cheese, sugar, baking powder, soda, and desired herb. Make a well in the center of the flour mixture.

2. In a small bowl beat egg product with a whisk; stir in buttermilk or sour milk and cooking oil. Add buttermilk mixture all at once to flour mixture. Using a fork, stir just until moistened (batter should be lumpy).

3. Divide batter among muffin cups. Bake 18-20 minutes or until golden brown. Cool in muffin cups on a wire rack for 5 minutes. Remove from muffin cups; serve warm. Make 12 muffins.

*Test Kitchen Tip: To make 1 cup sour milk, place 1 tablespoon lemon juice or vinegar in a glas measuring cup. Add enough milk to make 1 cup total liquid; stir. Let mixture stand 5 minutes before using.

Exchanges per muffin: 1 starch, 1 fat
Carb choices: 1

Recipe Source: Better Homes and Gardens Diabetic Living Cookbook

Beef Barley Soup

Makes 6 servings
Serving size is 3/4 cup

Prep Time: 15 minutes
Cooking Time: 90 minutes


2-1/2 lb. chuck roast

2 cups tomato, or V8 juice

1 rib celery, finely chopped

2 carrots, diced

water

1 cup quick-cooking barley


1. Trim visible fat from chuck roast

2. In large saucepan, place meat, tomato juice, celery, and carrots. Add water to cover.

3. Cook until meat is soft and tender, approximately an hour.

4. Remove meat. Cut into small pieces and return to pot.

5. Add barley. Cook 15-30 minutes more, or until barley is tender.


Exchange List Values: Starch 2.5, Lean Meat 2.0

Recipe Source: Fix It and Enjoy It Diabetic Cookbook

Herbed potato-egg scramble

Prep Time: 20 minutes * Start to Finish: 20 minutes

4 Servings


2 teaspoon canola oil

1 medium red potato, unpeeled, cut into 1/2 inch pieces (3/4 to 1 cup)

1/8 teaspoon salt

3 tablespoons water

1 1/2 cups fat-free egg products or 6 eggs

1/2 teaspoon dried or 1 teaspoon chopped fresh basil leaves

1/4 cup sliced roasted red bell peppers (from a jar)

2 tablespoons shredded Parmesan cheese


1. In 12-inch nonstick skillet, heat oil over medium-high heat. Add potato; sprinkle with salt. Cook 1 to 2 minutes, stirring frequency. Add water; cover and reduce heat to low. Cook 5 - 7 minutes, stirring occasionally, until potato is fork-tender.

2. Meanwhile, in medium bowl, beat egg product and basil with wire whisk until well blended. Stir in roasted peppers. Pour egg mixture over potato in skillet. Cook over medium-low heat 3 to 5 minutes, stirring frequently, until eggs are set but still moist. Sprinkle with parmesan cheese.


Exchanges: 1/2 starch; 1 1/2 Very Lean Meat, 1/2 Fat
Carbohydrate Choices: 1/2

Recipe Source: The Best Life Diet

Banana-Cranberry Spice Muffins

Prep. Time: 15 minutes
Start to finish: 40 minutes

12 muffins



1 cup bran cereal

1 egg

3/4 cup fat-free milk

3 tablespoons canola oil

1 cup mashed very ripe bananas (about 2 medium)

1 1/4 cups all-purpose flour

1/2 cup sugar

3 teaspoons baking powder

1 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1/4 teaspoon salt

1/2 cup dried cranberries


1. Heat oven to 400 F. Spray bottoms only of 12 regular-size muffin cups with cooking spray, or use paper baking cups. Place cereal in resealable bag; seal bag and crush with rolling pin or meat mallet (or crush in food processor).

2. In medium bowl, beat egg, milk and oil with fork or wire whisk until well mixed; beat in bananas. Stir in cereal; let stand 5 minutes.

3. Stir in remaining ingredients except cranberries until blended. Stir in cranberries. Divide batter evenly among muffin cups.

4.Bake 20 to 25 minutes or until light golden brown. Immediately remove from pan to cooling rack. Serve warm.

Exchanges: 1 Starch, 1 Other Carbohydrate, 1 Fat
Carbohydrate Choices: 2

Recipe Source: Best Life Diet

Chicken-Shrimp Jambalaya

I had to cook this dish the full 4 hours on the high setting in my crock pot because I used regular brown rice and I added the rice together with the ingredients that had to go into the pot at the beginning. My crock pot does not have a 2 hour high setting, so after 2 1/2 hours the pot was not even bubbling.

This is my first jambalaya and it is very tasty!

Prep: 15 minutes
Cook: 4 1/2 hour (low) or 2 1/4 hour (high) plus 20 minutes


Makes 8 servings


1 lb. skinless, boneless chicken breast halves

2 cups thinly sliced celery

2 cups chopped onions

1 14 1/2-oz can no-salt-added diced tomatoes

1 14-oz can reduced-sodium chicken broth

1/2 of a 6-oz can no-salt added tomato paste

1 1/2 tsp. salt free Cajun seasoning

1 tsp. bottled minced garlic

1/2 tsp. salt

1 1/2 cups instant brown rice, kasha, or quick-cooking barley

1 medium green sweet pepper, chopped

8 oz. peeled and deveined cooked shrimp

2 Tbsp. snipped fresh parsley


1. Cut chicken into 3/4-inch pieces; set aside. In 3 1/2- or 4-quart slow cooker, combine celery, onions, undrained tomatoes, broth, tomato paste, Cajun seasoning, garlic, and salt. Stir in chicken.

2. Cover and cook on low-heat setting fro 4 1/2 to 5 1/2 hours or on high-heat setting for 2 1/4 to 2 3/4 hours.
If using low-heat setting, turn to high-heat setting. Stir in brown rice and sweet pepper. Cover and cook fro 20 to 30 minutes more or until rice is tender. Stir in shrimp and parsley.

Exchanges: 1 Starch, 1.5 Vegetable, 2.5 Very Lean Meat,
Carb Choices:2

Recipe Source: Better Homes and Gardens Diabetic Living

English Beef Stew

This recipe is slightly different from the beef stew recipe which I normally use. This does not require the use of a packet of beef stew seasoning. It is easy to prepare and the stewed tomatoes give the stew a strong tomato flavor. Different but tasty, though. Half the recipe if you want to cook a smaller amount. I only used one large carrot and half of a large onion.


2 lb lean beef for stew cut into large chunks

1 1/2 Tbsp flour

2 Tbsp canola oil

2 cups boiling water

2 tsp garlic powder

1 Tbsp Worcestershire sauce

Dash salt and pepper

1 large yellow onion, quartered

4 large carrots, peeled, white or russert, cut into 1 inch cubes

1 cup canned stewed tomatoes


1. Roll the beef cubes in the flour. In a large saucepan over medium heat, heat the canola oil. Add the beef and saute a few pieces of beef at a time. When all the beef has been browned, add the boiling water to the pan.

2. Add the garlic powder, Worcestershire sauce, salt, and pepper. Lower the heat, cover, and let simmer for 2 to 2 1/2 hours or until the meat is very tender.

3. Add the onion, carrots, potatoes, and tomatoes. Let simmer about 30 minutes until all vegetables are just tender. Transfer to a serving bowl and serve.

Recipe Source: The Quick& Hearty Diabetic Cookbook