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 Posted: Sun Jan 12, 2014 11:39 pm
Managing Diabetes Through Good Nutrition
Having diabetes means thinking differently about food and nutrition. This can seem challenging sometimes, but it becomes a bit more manageable once you learn the facts. Here is some information that may help.
According to the American Diabetes Association (ADA), healthy eating can make it easier to stay within your blood-sugar target range. It also may delay and help manage the complications of diabetes.
To help you create a healthy eating plan, following are some key tips from diabetes experts. It’s also a good idea to see a registered dietitian who can help you with a food plan that’s right for you. Keep in mind that regular physical activity is important in managing your diabetes as well.
Smart carbohydrate choices
Carbohydrates are your body’s main energy source. Experts recommend that about half of your daily calories should come from carbohydrates. Tracking how many carbohydrates you eat—along with setting a maximum each day—will help you keep your blood sugar within the target range.
Here’s a quick look at the 3 types of carbohydrates and the best food sources for them:
Starch: Good sources of starch include vegetables such as potatoes, green peas, and corn. Grains such as oats, barley, and rice also are high in starch. These foods tend to be high in vitamins and minerals.
Fiber: To get the fiber you need, aim for foods such as beans, nuts, fruits, vegetables, and whole-grain products. Fiber can help slow the rise of blood sugar, making it easier to stay within your blood-glucose target range. Soluble fiber, the kind found in foods such as oats, apples, and citrus fruits, also may help lower cholesterol.
Sweets: The occasional sweet treat may be fine for special occasions, but in general you should keep these to a minimum. Sweets often have fewer vitamins and minerals than more healthful foods. A tip: Taking a brisk walk after eating a sweet snack may be a good idea.
Fat findings
Some fat in the diet is essential, but it’s best to go for the “healthy” unsaturated fats found in nuts, vegetable oils, olives, and avocados. Nonfried fish such as salmon, mackerel, and albacore tuna is another good source. It contains healthy omega-3 fat.
Then there are the unhealthy fats—saturated and trans fat. Experts recommend that less than 7% of your total calorie intake should come from saturated fats. They are found in full-fat dairy products such as ice cream, sour cream, and cheese, as well as meats, chicken skin, and bacon.
Trans fats are present in margarine, shortening, and many processed packaged goods such as crackers and chips. A food-label tip: In packaged goods, trans fats can be listed as “hydrogenated” or “partially hydrogenated” fat, so look for those words when you’re reading the label.
Protein in moderation
People with diabetes generally should try to get the same amount of protein in their diet as those in the general population, which is 15% to 20% of total calories.
High-protein diets have been in the news a lot lately. But there’s no evidence they result in weight loss in the long term for people with diabetes or anyone else. Also, the long-term effects of a high-protein diet on kidney function in people with diabetes is unknown.
A word on alcohol
Alcohol is a source of extra calories with few nutrients. It’s best to get the OK from your health care professional on this. If adults with diabetes choose to drink alcohol, daily intake should be moderate. Moderate means 1 drink per day or less for women and 2 drinks per day or less for men.
Try this method at mealtimes
You can try a simple strategy for healthy nutrition from the ADA called “Create Your Plate.” This will help you figure out which foods to eat and how much—2 good things when it comes to managing diabetes and losing some weight. Here’s how it works.
1. Using a dinner plate, draw an imaginary line down the middle of your plate, then divide the left side of your plate once more into 2 equal sections. Now you have 3 sections on your plate—2 small and 1 large.
2. For every meal, try to fill the largest section with nonstarchy vegetables such as spinach, carrots, lettuce, greens, green beans, broccoli, cauliflower, tomatoes, or cucumbers.
3. In 1 of the small sections, place starchy foods such as whole-grain breads, rice, pasta, tortillas, peas, potatoes, corn, lima beans, low-fat crackers or chips, or pretzels.
4. In the other small section, put your low-fat meat such as a deck-of-cards-size piece of chicken, tuna, salmon, cod, lean beef, or pork; or go with high-protein meat substitutes such as tofu, eggs, or low-fat cheese.
5. Add a low-fat drink and a piece of fruit for dessert.
Getting in the habit of organizing your meals this way can help make healthful eating a little easier, which can make a real difference when it comes to managing your diabetes.
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Posted: Sun Jan 12, 2014 11:43 pm
Chowder
Nothing warms you on a cold day like a hearty bowl of chowder, especially one that is delicious and adds extra healthfulness with fish and vegetables like carrots, celery, bell peppers, potatoes and corn.
Many believe the term chowder has its roots in the Latin word calderia, which meant a place for warming things; and that later it came to mean cooking pot or cauldron. Others believe it may have come from the old English word jowter, which is a fish peddler.
The extra flavor in this chowder comes from the vegetables and seasonings. The Old Bay seasoning amplifies the great marine taste. This blend is mildly spicy and contains everything from bay leaves, black pepper, paprika, celery salt, nutmeg and cayenne pepper to dry mustard, cloves, ginger and cardamom - producing a perfectly balanced seasoning. The flour-thickened almond or soy milk provides a creamy base without extra fat typical in chowders.
You can get a head start cooking the chowder. Simply make the base of the chowder, let it cool and refrigerate. Then when you want to serve chowder all you have to do is warm up the liquid and add the corn and fish. This enables you to finish it off in about five minutes.
Many chowder recipes call for crumbled bacon for flavor and garnish. This recipe, though, uses toasted whole-grain breadcrumbs. They give a pleasant crunchy sensation without bacon's saturated fat and sodium. This substantial chowder can be a standalone dish or rounded out with a vegetable such as glazed winter squash or roasted acorn squash halves.
Easy to make, this chowder will warm up your day while providing a great way to add more fish and vegetables to your winter diet.
Tilapia and Vegetable Chowder
Yield: 6 servings.
Ingredients
2 Tbsp. extra virgin olive oil (grape seed oil may be substituted)
2 medium carrots, thinly sliced
2 medium stalks celery, 1/4-inch pieces
1 medium onion, chopped medium
1 medium red bell pepper, diced
Salt and freshly ground black pepper to taste
2 Tbsp. whole-wheat flour
4 cups unsweetened almond or soy milk
1 cup water (1 cup clam juice may be substituted)
2 large unpeeled red potatoes, diced into 1/2-inch pieces
2 tsp. Old Bay 30% Less Sodium Seasoning
1 cup frozen yellow corn
1 lb. cod or tilapia fillets, skinless, cut into 1-inch pieces
1/4 cup toasted whole-grain breadcrumbs
Directions
In large pot heat oil over medium-high heat. Saute carrots, celery, onion and red pepper for 5 to 6 minutes. Add salt and pepper to taste. Sprinkle flour over mixture and saute for additional minute. Stir in milk and water and bring to a boil.
Add potatoes and Old Bay. Reduce heat and let simmer for 14 to 15 minutes or until potatoes are tender. Gently stir in corn and fish. Continue to simmer until fish is opaque and cooked through, about 4 to 5 minutes.
Ladle chowder into serving bowls and sprinkle bread crumbs to top. Serve immediately.
Nutritional Information Per Serving:
240 calories
8 g total fat
1 g saturated fat
26 g carbohydrate
17 g protein
4 g dietary fiber
321 mg sodium
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Posted: Sun Jan 12, 2014 11:45 pm
Diabetic Fudge
This diabetic fudge recipe is very addicting. It's so rich that you taste buds literally crave for MORE! Well, I hope you find the same response with this fudge recipe!
Sugar Free Chocolate Fudge
2 each Packages (8 oz each) cream cheese, softened
2 each Squares (1 oz each) unsweetened chocolate, melted and cooled
24 each Packets sugar substitute (equivalent to 1/2 c. sugar)
1 teaspoon Vanilla extract
1/2 cup Chopped pecans
1. In a small mixing bowl, beat the cream cheese, chocolate, sweetener and vanilla until smooth. Stir in pecans.
2. Pour into and 8" square pan, lined with foil.
3. Cover and refrigerate overnight. Cut into 16 squares. Serve chilled.
NOTE: The recipe calls for aspartame type sweetener.
Diabetic exchanges: One serving equals 3 fat, 147 calories. Source: Taste Of Home Courtesy of: Joann Pierce Submitted By JOANN PIERCE On 12-14-94
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Posted: Sun Jan 12, 2014 11:45 pm
(Makes 6 servings) fusili and shrimp
olive oil cooking spray
1 pound (480 g) medium shrimp, peeled and deveined
2 tablespoons (30 ml) minced garlic
1/2 cup (120 ml) dry white wine
1 1/2 pounds (750 g) fresh plum tomatoes, peeled, seeded, and chopped or 1 28-ounce (793 g) can low-sodium Italian tomatoes drained well and chopped
2 tablespoons (30 ml) fresh lemon juice
2 tablespoons (9 g) minced fresh chives
2 tablespoons (9 g) chopped flat leaf parsley
12 ounces (336 g) fusilli pasta
1. Spray a sauté pan with cooking spray. Sauté the shrimp until they turn pink, about 2 to 3 minutes, stirring often. Set aside.
2. Spray a large skillet and add the garlic. Sauté for 2 minutes. Add the wine and increase the heat. Simmer until the wine has reduced to 3 tablespoons, about 8 to 10 minutes.
3. Add the tomatoes to the wine along with the lemon juice. Reduce the heat and simmer for 5 minutes. Add the chives and parsley and remove from the heat.
4. Meanwhile, bring a large pot of water to a boil. Add the pasta and cook according to package directions until al dente. Drain well.
5. Place the fusilli in the pan with the sauce. Add the shrimp and reheat.
6. Divide among 6 pasta dishes and serve.
Per serving: 300 calories (6% calories from fat), 20 g protein, 2 g total fat (0.3 g saturated fat), 49 g carbohydrate, 3 g dietary fiber, 108 g cholesterol, 139 mg sodium
Diabetic exchanges: 2 very lean protein
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Posted: Sun Jan 12, 2014 11:46 pm
Garlicky and Sweet Coleslaw
(makes 12 servings)
8 cups (560 g) shredded green cabbage
1 medium fennel bulb, trimmed, bulb shredded, and leaves chopped
2 large carrots, shredded
2 large cloves garlic, peeled
1 teaspoon (5 ml) salt
1 cup (228 g) plain low-fat yogurt
1/4 cup (60 g) low-fat mayonnaise
1/3 cup (160 ml) frozen pineapple juice concentrate, thawed
1 tablespoon + 1 teaspoon (20 ml) cider vinegar
freshly ground black pepper
chopped fresh parsley for garnish (optional)
1. In a large bowl, combine cabbage, fennel, and carrots.
2. In a medium bowl, using a fork or the side of a chef's knife, mash garlic with salt to form a smooth paste. Stir in yogurt, mayonnaise, pineapple juice concentrate, and vinegar until well blended.
3. Spoon over cabbage mixture and toss to coat. Add pepper to taste, stirring until well mixed. If using, garnish with parsley.
4. Serve at room temperature or chilled.
Per serving: 59 calories (12% calories from fat), 2 g protein, 1 g total fat (0.2 g saturated fat), 12 g carbohydrates, 2 g dietary fiber, 1 mg cholesterol, 324 mg potassium, 2778 mg sodium
Diabetic exchanges: 1 carbohydrate ( 1/2 fruit, 1 vegetable)
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Posted: Sun Jan 12, 2014 11:47 pm
Apple Glazed Pork Roast
Servings: 8
Ingredients
* 2 pounds loin of pork
* 1/2 cup apple juice
* 1 tablespoon Worcestershire sauce
* 1 small apple, peeled cored and sliced
Directions
1. Trim all the visible fat from the roast.
2. Place the meat on a rack set into a roasting pan.
3. Mix together the apple juice, sliced apple and Worcestershire sauce.
4. Pour the apple juice mixture over the meat. Cover.
5. Roast in a preheated 350 degree F. oven for about 70 minutes. Continue cooking and baste with pan juices for about 30 minutes or until glazed and the meat thermometer registers "well done for pork".
Nutritional Information (Per Serving)
Calories: 194
Protein: 17.5 g
Sodium: 66 mg
Cholesterol: 56 mg
Fat: 11.2 g
Carbohydrates: 4.8 g
Exchanges: 1/4 Bread/Starch, 2-1/2 Medium-Fat Meat
Source: The Diabetic Newsletter
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Posted: Sun Jan 12, 2014 11:48 pm
Savory Beef Stew
Prep Time: 20 Minutes
Servings: 12
Ingredients
* Vegetable oil spray
* 2-1/2 lbs eye of round roast, visible fat removed, bite-size pieces
* Vegetable oil spray
* 1 teaspoon olive oil
* 1 cup finely chopped onion (about 2 medium)
* 5-1/2 cups Beef Broth (low-sodium variety)
* 1 teaspoon dried thyme, crumbled
* 1 teaspoon dried marjoram, crumbled
* 1 bay leaf, broken in half
* 1 pound red potatoes, unpeeled (about 3 medium)
* 2 large carrots
* 8 ounces fresh mushrooms (3 to 3-1/2)
* 1 cup diced red bell pepper (1 medium)
* 1/2 cup thinly sliced green onions (green and white parts)
* 2 cups Beef Broth (low-sodium variety)
* 1/4 cup plus 2 tablespoons cornstarch
* 1/4 cup no-salt-added tomato paste
* 1 teaspoon salt-free Italian herb seasoning
* 3/4 teaspoon pepper
* 1/2 teaspoon salt
Directions
1. Preheat broiler.
2. Lightly spray a broiler pan and rack with vegetable oil spray. Broil meat about 6 inches from heat for 15 to 20 minutes, or until meat is brown on all sides, turning occasionally.
3. Spray a stock pot with vegetable oil spray and heat over medium-high heat. Add oil and swirl to coat bottom of pot. Saute onions until translucent.
4. Add meat, any pan juices, 5-1/2 cups broth, thyme, marjoram, and bay leaf. Bring to a boil over high heat. Reduce heat and simmer, uncovered, for 1-1/2 hours or until meat is tender.
5. Meanwhile, cut potatoes into chunks, slice carrots, and quarter mushrooms. Add to pot. Simmer, covered, for 30 minutes.
6. Add bell pepper and green onion.
7. In a medium bowl, whisk together remaining ingredients. Pour into stew. Bring to a boil over high heat, stirring constantly. Reduce heat to low. Cook for 5 minutes, or until thickened, stirring constantly. Remove bay leaf before serving stew.
Nutritional Information (Per Serving)
Calories: 173
Protein: 18 g
Sodium: 156 mg
Fat: 4 g
Carbohydrates: 17 g
Exchanges: 1 Bread/Starch, 2 Low-Fat Meat
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Posted: Sun Jan 12, 2014 11:53 pm
Banana Bread
Prep Time: 15 Minutes
Ingredients
* 2-1/4 cup all-purpose flour
* 2/3 cup honey-crunch wheat germ
* 1/4 teaspoon baking Soda
* 1/2 cup rolled oats, uncooked
* 1/4 cup brown sugar, packed
* 1 tablespoon baking powder
* 1/2 teaspoon salt
* 1/2 cup egg substitute, thawed
* 1/3 cup walnuts, chopped
* 1 teaspoon vanilla extract
* 1-1/2 sticks margarine
* 1-1/2 cup mashed bananas
* 6 ounce can frozen apple juice concentrate, thawed
Directions
1. Preheat oven to 350 degrees F.
2. Grease 9"x5" loaf pan.
3. In large bowl, mix first 7 ingredients.
4. With pastry blender, cut in magarine until mixture resembles coarse crumbs.
5. Stir in bananas, undiluted apple-juice concentrate, egg substitute, walnuts, and vanilla just until flour is moistened.
6. Spoon batter into pan.
7. Bake 60 minutes or until toothpick inserted into center of bread comes out clean.
8. Cool bread in pan on wire rack 10 minutes; remove from pan and cool slightly.
9. Serve warm, or cool completely to serve later.
Nutritional Information (Per Serving)
Calories: 180
Sodium: 135 mg
Fat: 5 g
Carbohydrates: 15 g
Exchanges: 1 Bread; 1 Fruit; 1 Fat
Source: The Diabetic Newsletter
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Posted: Sun Jan 12, 2014 11:54 pm
Blueberry Crumb Cake
Yield: 9 to 12 Servings
Ingredients
* 4 tablespoons margarine
* 1 egg
* 5-1/2 teaspoons "Equal for Recipes" or 18 packets Equal sweetener
* 1 cup all-purpose flour
* 1-1/2 teaspoons baking powder
* 1/2 teaspoon baking soda
* 1/4 teaspoon salt
* 1 teaspoon ground cinnamon
* 1/2 cup reduced-fat buttermilk
* 1/2 teaspoon vanilla
* Blueberry Crumb Topping (recipe follows)
Blueberry Crumb Topping Ingredients
* 1/3 cup all-purpose flour
* 3-1/2 teaspoons Equal for Recipes or 12 packets Equal sweetener
* 1 teaspoon ground cinnamon
* 1/2 teaspoon maple extract
* 4 tablespoons cold margarine, cut into pieces
* 1 cup fresh, or frozen, blueberries
Directions
1. Beat margarine, egg, and Equal for Recipes in medium bowl until smooth. Mix in combine flour, baking powder, baking soda, salt, and cinnamon alternately with combined buttermilk and vanilla, beginning and ending with dry ingredients.
2. Pour batter into greased and floured 8-inch square cake pan; sprinkle Blueberry Crumb Topping evenly over batter.
3. Bake at 350 degrees F. until toothpick inserted in cakes comes out clean, 35 to 40 minutes. Serve warm.
4. Blueberry Crumb Topping Directions: Combine flour, Equal for Recipes, and cinnamon in small bowl; sprinkle with maple extract. Cut in margarine until mixture resembles coarse crumbs. Add blueberries and toss.
Nutritional Information (Per Serving)
Calories: 196
Protein: 6 g
Sodium: 358 mg
Cholesterol: 24 mg
Fat: 11 g
Carbohydrates: 18 g
Exchanges: 1 Bread/Starch, 2-1/2 Fat
Source: 1,001 Delicious Desserts For People with Diabetes
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Posted: Sun Jan 12, 2014 11:55 pm
Egg Salad Sandwich
Yield: 2 servings
Serving Size: 1/3 cup egg salad with 1 bread slice
Ingredients
* 2 hard-cooked large eggs, cooled under running water
* 1 tablespoon fat-free sour cream
* 2 teaspoons reduced-fat mayonnaise
* 1/4 teaspoon Dijon-style mustard
* Pinch salt (optional)
* 1/4 cup finely chopped celery
* 2 slices reduced-fat whole-wheat bread
* Paprika for garnish (optional)
Directions
1. Cut each egg in half. Carefully remove the yolks. Discard one yolk.
2. In a small bowl, mash the remaining egg yolk. Add the sour cream, pickle relish, mayonnaise, mustard, and salt (if desired). Stir to mix well. Stir in the celery. Chop the egg whites and stir them into the yolk mixture.
3. Spread the mixture on each slice of bread. Serve as open-faced sandwiches. If desired, garnish with a light sprinkling of paprika.
Nutritional Information (Per Serving)
Calories: 148
Protein: 9 g
Sodium: 296 mg
Cholesterol: 215 mg
Fat: 7 g
Dietary Fiber: 3 g
Sugars: 4 g
Carbohydrates: 14 g
Exchanges: 1 Starch, 1 Medium-Fat Meat
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
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Posted: Sun Jan 12, 2014 11:56 pm
Veggie Patch Soup
Yield: 10 servings
Ingredients
* 6 cups water
* 2 medium-sized white potatoes, peeled and cut into 1-inch chunks
* 4 large tomatoes, cored and cut into 1-inch chunks
* 4 medium-sized carrots, peeled and cut into 1-inch chunks
* 3 medium-sized zucchini, cut into 1-inch chunks
* 2 medium-sized green bell peppers, coarsely chopped
* 2 medium-sized onions, coarsely chopped
* 3 garlic cloves, minced
* 1-1/2 teaspoons salt
* 1/2 teaspoon black pepper
Directions
1. In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.
2. Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.
Nutritional Information (Per Serving)
Calories: 84
Protein: 2 g
Sodium: 383 mg
Cholesterol: 0 mg
Dietary Fiber: 4 g
Sugars: 7 g
Carbohydrates: 20 g
Exchanges: 1/2 Starch, 2 Vegetable
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Posted: Sat Mar 22, 2014 12:49 pm
If you didn't know Joe hunts.With hunting season fast approaching, I will give up my best diabetic recipe for Wild Game. Enjoy. I keep these recipes on my computer, well all my recipes...takes up no counter space,lol..But as you see being a diabetic doesnt mean you can't have food you enjoy!
Venison Chili
(makes 8 servings)
vegetable cooking spray
2 cups (60 g) chopped onion
4 garlic cloves, minced
2 fresh Anaheim chiles, seeded and minced
2 fresh jalapeño chiles, seeded and minced
2 pounds (960 g) boneless shoulder or leg of venison, trimmed of all fat and cut into 1/2-inch (1.25 cm) cubes
1 tablespoon (30 ml) freshly ground pepper
3 tablespoons (45 ml) good-quality chili powder
2 tablespoons (30 ml) ground cumin
1 tablespoon (15 ml) ground cinnamon
2 dried ancho chiles, seeded and chopped
1/4 teaspoon (12.5 ml) crushed dried oregano
1/4 teaspoon (1.25 ml) crushed dried thyme
1 12-ounce (360 ml) can light beer
3 cups (720 ml) water
1 28-ounce (840 g) can low-sodium Italian style tomatoes, with juice
1 15-ounce (450 g) can black beans, drained, rinsed, and drained again
1/4 cup (4 g) finely chopped fresh cilantro
Lightly spray the bottom of a large pot with cooking spray. Add onion, garlic, and fresh chiles. Saute over medium-low heat, stirring, until onion is limp, about 4 minutes. Transfer the onion mixture to a dish; keep warm.
Sprinkle the cubed venison with pepper. Add the seasoned venison to the pot (if necessary, lightly spray with cooking spray to prevent sticking) and cook, stirring, until venison is well browned. Return onions to the pot and add the remaining ingredients except black beans and cilantro. Stir well, breaking up the tomatoes with the back of a spoon. Simmer, uncovered, for 1 1/2 hours, until the venison is tender. If chili seems too dry, add water as needed to maintain desired consistency.
Stir in black beans and cilantro. Cook for another 10 minutes, until beans are heated through. Ladle the chili into soup bowls and serve.
Per serving: 251 calories (14% calories from fat), 31 g protein, 4 g total fat (1.2 g saturated fat), 21 carbohydrate, 6 g dietary fiber, 96 mg cholesterol, 224 mg sodium
Exchanges: 3 lean meat, 1/2 carbohydrate (1/2 bread/starch), 3 vegetable
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Posted: Sat Mar 22, 2014 12:51 pm
Venison slowly cooked in cider vinegar.
Dietary Exchanges
1 Very Lean Meat
Servings
Ingredients
1 lb Venison, raw (roast)
1 tbsp cider vinegar
Directions
1 Place the venison in a ceramic-lined slow cooker and add enough water to cover.
2 Add the vinegar, and set the cooker on high. Once the mixture begins to boil, reduce temperature to low and simmer for 8, or more, hours.
3 Drain the resulting broth from the meat and discard it. Additionally, remove and discard any remaining fat from the meat. Weigh the meat and seperate it into servings. The meat will keep for 1 or 2 days in the refrigerator.
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Posted: Sat Mar 22, 2014 12:54 pm
Venison with Blackberry Sauce
Makes: 6 servings
Carb Grams Per Serving: 31
Ingredients
2 8 - ounces venison tenderloins or one 1-pound pork tenderloin, halved crosswise
4 garlic cloves, thinly sliced
2 tablespoons olive oil
2 small shallots, chopped
2 cloves garlic, minced
3/4 cup seedless blackberry preserves
1/3 cup chicken broth
1 tablespoon butter
1 teaspoon honey
Directions
Trim fat from meat. Using sharp knife, cut slits in meat at 1-inch intervals. Insert garlic slices into slits. Brush meat with 1 tablespoon of the oil; sprinkle lightly with salt and ground black pepper.
In large skillet, cook meat over medium heat until done, turning once. (For venison, allow 10 to 12 minutes for medium doneness; for pork, allow 20 to 25 minutes or until juices run clear (160 degrees F.)
Meanwhile, for sauce: In medium saucepan, cook shallot and minced garlic in remaining hot oil for 2 to 3 minutes or until tender. Stir in blackberry preserves and broth. Bring to boiling; reduce heat. Simmer, uncovered, for 4 to 6 minutes or until reduced to about 1/3 cup, stirring often. Stir in butter and honey.
Slice meat; arrange on serving platter. Spoon sauce over meat. Makes 6 servings.
Nutrition Facts Per Serving:
Servings Per Recipe: 6
PER SERVING: 272 cal., 8 g total fat (2 g sat. fat), 70 mg chol., 115 mg sodium, 31 g carb. (1 g fiber, 21 g sugars), 18 g pro.
Diabetic Exchanges
Fat (d.e): 1.5; Lean Meat (d.e): 2.5; Other Carb (d.e): 2
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Posted: Sat Mar 22, 2014 12:59 pm
Venison steaks
Venison steaks ~ makes about 5 or six..so cut your ingredients to the amount you need...i usually ake 4 with this and just toss the rest of the ingredients...not the venison,lol
Buttermilk ~ enough to marinate meat
Directions
Defrost Meat in fridge two days, if frozen. Season with Lemon-Pepper, then soak in buttermilk over night in fridge. Romove the meat, reserving the buttermilk. Dredge meat in plain flour. Spray iron skillet with cooking spray. Heat over moderate heat til hot. Use 1/2 cup canola oil for frying. Place meat in skillet and cook til no blood runs, 5 minutes each side. Remove meat and fry 1 large onion, sliced thin til it is tender. Add about 1 cup of the buttermilk. Stir constantly. Replace the meat and cook till bubbly.
Serve with side dishes of any beans, peas, mashed potatoes, rice (brown rice is preferred), or a good mixed salad. Dispose of remaining buttermilk.
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