Asian Tuna Steaks and Brown Rice with Salad

6 cups Greens
6 cups Napa or Chinese Cabbage, shredded
2 cups sliced or matchstick radishes
1/2 med. Red onion, thinly sliced
2 cups matchstick carrots or jicama

1 cup rice vinegar
2 Tab. Sugar, optional
2 Tab. Soy sauce
8 Tab. Sesame oil (4 tea. for dressing,  4 tea. to cook tuna in)
1 tea. Ground ginger
1/4-1/2 tea. crushed red pepper flakes

Tuna Steaks:
1/4 tea. Ground coriander
Salt and pepper, to taste

2 2/3 cups cooked brown rice
2 Tab. Chopped cashews
Lime wedges,  optional

Put rice on to cook, if needed.
In a large bowl, combine vegetables. Set aside.
Mix up dressing ingredients and whisk well. Set aside.
Heat remaining sesame oil and sprinkle tuna with spices.  Cook 5 minutes each side.
To serve, toss vegetables with 1/2 cup dressing and put 2 cups on each plate. Put down a bed of 1/3 cup rice, 1 tuna steak, thinly sliced. Top with remaining dressing and cashews. Garnish with lime wedges.

Makes 8 servings
Per serving: 321 calories,  8 g. Fat, 27 g. Carbs., 4 g. Fiber, 32 g. Protein

Curry Glazed Pork Tenderloin

2 lb. Pork Tenderloin,  cut into cubes
6 Tab. Orange juice
4 Tab. Yellow Curry
1 Tab. Garum Masala

Place ingredients in a large plastic bag and marinate from 4-24 hours, turning bag occasionally.

When ready to serve,  preheat oven to 425 F. Put meat cubes on a baking sheet covered in foil or parchment paper. You may thread pork on skewers first, if desired. Discard marinade. Bake pork 12-15 minutes, turning once halfway through. One serving is 1 skewer or 1/4 lb. meat. Makes 8 servings. Per serving: 128 calories,  2 g. Fat, 2g. Carbs., 23 g. Protein

Serve with Roasted Cauliflower and Brown Rice.

Cucumber -Radish Salad

1 cup plain low-fat yogurt
2 cloves garlic,  minced
1/4 tea. Salt
1/8 tea. Black Pepper
2 large cucumbers  (@6 cups thinly sliced)
1 cup thinly sliced red onion
1 cup thinly sliced radishes

In a large bowl, stir together yogurt, garlic, salt and pepper. Add cucumber, red onion and radish slices. Toss to coat. Cover and chill until serving. B estate when allowed to chill 4-24 hours. Stir before serving. One serving is 1 cup.
Each serving is 44 calories,  1 g. Fat,  8 g. Carbs., 3 g. Protein

This goes really well with Ginger Sesame Beef and Soba Noodles

Ginger Sesame Beef and Soba Noodles

6 green onions, chopped with white and green parts separated
2/3 cup rice vinegar
6 Tab. Soy sauce
2 Tab. Sesame oil
2 Tab. Fresh ginger, minced
2 tea. sesame seeds
1 tea. Crushed Red Pepper
2 lbs. Beef sirloin steak, cut into strip
8 oz. Soba noodles (can sub. other noodles,even spaghetti will do.)

For marinade:
Combine white parts of the green onions with the rice vinegar, soy sauce,  sesame oil, ginger, sesame seeds and crushed red pepper. Put half in a large storage bag with the beef slices, and the rest in a storage container.  Put both in the refrigerator. Marinate beef for at least one hour up to a couple days

When you are ready to serve, grill beef either on skewers or just on the grill for about 5 minutes. Discard marinade that the beef was in.

Meawhile, cook noodles as directed on the package and when done, toss with the reserved marinade. Divide into 8 servings and top noodles with beef strips.
One serving is 2 skewers of beef (1/4 lb.) and 1/2 cup noodles.
Per serving: 300 calories,  9 g. Fat, 34 g. Carbs., 2 g. Fiber, 30 g. Protein

Serve with Cucumber-Radish salad for a complete meal.

Radicchio - Red-Onion Salad

1 med. head of Radicchio,  coarsely chopped
3 cups baby spinach
1 med. Pear, thinly sliced
1/2 med. Red Onion, thinly sliced
1/4 cup white wine vinegar
1Tab. Olive oil
1 Tab. Honey
1 tea. Dijon Mustard
1/4 cup pine nuts

Combine Radicchio, spinach, pear and red onion.
Combine rest of the ingredients except pine nuts and whisk.
Toss salad with dressing. Sprinkle with pine nuts.

Basil - Lemon Shrimp and Linguine

2 lbs. Shrimp
12-16 oz. Linguine ( or Fettuccine )
16 oz. Fresh Asparagus spears, cut into 2" pieces
4 cloves garlic
2 cups thin sweet pepper strips, any colors
1/2 cup Fresh Basil, minced
2 tea. lemon peel, finely shredded
1/2 tea. Black Pepper
1/4 tea. Salt
1/2 cup sliced green onion  (4)
4 Tab lemon juice
2 Tab. Olive oil

Thaw and peel shrimp.
Cook pasta according to package directions, adding Asparagus in the last three minutes. Drain and return to pan.
Meanwhile cook, in a lightly oiled skillet, garlic and sweet pepper strips. Add shrimp, lemon peel,  pepper and salt. Cook 3 minutes or until shrimp are done. Add shrimp mixture to pasta. Add basil, onions, lemon juice and oil. Toss to coat. Divide among 8 plates.
Per serving: 286 calories,  5 g. Fat, 39 g. Carbs., 4 g. Fiber,  21 g. Protein

Baby Greens and Oranges Salad
6 cups salad greens
2 Tab. Olive oil
1 Tab. Orange juice
1 Tab. Balsamic Vinegar
4 thin slices red onion
1 cup Mandarin Oranges
2 Tab. Olive Mix or Kalamata olives
Salt and pepper to taste

Make salad dressing by whisking together oil, orange juice and vinegar.  Add Greens and toss to coat.  Top with onion,  oranges and Olives. Salt and pepper to taste. Divide among 4 plates (1 1/2 cups each)
Per Serving : 118 calories. 8 g. Fat, 12 g. Carbs. , 2 g. Protein

Indian - Spiced Beef (or Pork) Dinner

Indian -Spiced Beef or Pork
2 tea. Coriander
1 tea. Garlic powder
1 tea. Cumin
1/2 tea. Salt
1/2 tea. Ginger
1/2 tea. Turmeric
1/2 tea. Black Pepper
1/4 tea.  Crushed Red Pepper
2 lb. Beef flank steak or pork tenderloin

In a small bowl, combine spices. Sprinkle meat evenly with spice mixture.  You may want to score the meat and rub it in or slice meat and coat all sides of the pieces. Broil meat for @ 20 minutes  (check meat at 15 minutes. ) Divide meat into 8 portions.
Serve with Peach - Grape Salsa, Herbed Basmati Rice and Roasted Cauliflower. Meal: 372 calories, 11 g. fat, 40 g. Carbs.,
5 g. Fiber, 31 g. Protein

Peach - Grape Salsa
Chop 1 peach and 1/2 cup red grapes, 1 Tab. chopped fresh mint and 1 Tab. Lemon juice.

Herbed Basmati Rice
2 1/2 cups Vegetable broth or Water
1 cup Basmati Rice ( preferably brown)
2 cloves garlic, minced
1/2 cup thinly sliced green onion tops
4 Tab. Fresh cilantro and parsley,  chopped
2 Tab. Fresh mint, chopped
1 Tab fresh lemon peel
1/4 tea. Pepper

Cook rice with garlic. Stir in the rest of the ingredients. Serves 8

Roasted Cauliflower
6 cups bite-sized Cauliflower florets  (1 large head)
1-2 Tab. Olive oil
1/4 tea black pepper
Other spices, as desired

Preheat  oven to 425 F.  Place Cauliflower on a rimmed baking sheet and drizzle with olive oil. Sprinkle with pepper and toss to coat. Roast, uncovered, for 20-30 minutes, stirring twice.


This recipe is from Ancient Egyptians and their Neighbors by Marian Broida.

3 can garbanzo beans, drained
3 tea. chopped garlic
6 Tab. tahini (sesame seed paste)*
1-1/2 tea. salt
1-1/2 tea. cumin
3 Tab. apple juice
9 Tab. water

corn chips, crackers, sliced cucumbers or bread, optional

Mash garbanzo beans and garlic in a large bowl using a fork or potato masher. You could use a food processor or blender instead. Add the tahini, salt and cumin and stir well. Add apple juice and water and stir until completely mixed. Spread on fresh hard bread slices, crackers, cucumber slices or corn chips.

Homemade Sausage Breakfast

1 egg, lightly beaten
1/2 cup rolled oats
1/8 cup honey
1 Tab. Fresh sage, minced
1 Tab. Fennel seeds, slightly crushed
More herbs to taste
3/4 tea. Salt
1/2 tea. Black Pepper
1 1/2 lbs. Ground turkey

Preheat oven to 425 F. Line a baking sheet with parchment paper.  In a large bowl,  combine all ingredients well. Divide into 18 equal portions and shape each into 4-inch long sausages.  Place on baking sheet Bake for 10 minutes or until cooked through.

Serve with Scrambled eggs, Roasted Tomatoes and Whole Grain toast. One serving is 3 sausages.

Sweet Potato Cakes

1 1b. Sweet Potatoes, peeled and shredded
2 Tab. water
1 egg, lightly beaten
1 Tab. Canola oil
1/4 tea. Salt
1/4 tea. Pepper
1/4 cup flour

In a large microwavable bowl,  combine sweet potatoes and water. Cover bowl with plastic wrap and microwave 8-12 minutes on 50% power. Drain off water,  if necessary. Set aside to cool.
In another bowl,  combine the rest of the ingredients and stir well to combine.  Spoon  rounded 1/4 cup of the sweet potato mixture onto a greased griddle, spreading to a 2-3 inch patties. Cook @5 minutes, turning halfway through.
Makes 8 cakes. One serving is two cakes.
Serve with Caribbean Chicken and Steamed Spinach.

Grilled Caribbean Chicken

2 tea. Jamaican jerk seasoning
1/2 tea. Salt
1/4 tea. Black Pepper
1/8 tea. Cayenne
8 small skinless, boneless chicken breast halves

Combine spices in a small bowl. Sprinkle evenly over both sides of the chicken breasts. Grill 10-12 minutes, turning half way through.

Serve with Sweet Potato Cakes(2), Avocado - Mango Salsa (1/3 cup)  and Steamed Spinach (1 cup). Total for plate: 408 calories,  13 g. Fat, 37 g. Carbs., 38 g. Protein

Mediterranean Veggie Wrap

6 -8 cups shredded mixed baby Greens or shredded Romaine
1 large cucumber, diced
1-2 cups chopped tomatoes
1 cup thinly sliced Red onion
2 Tab. Balsamic vinegar
2 Tab. Olive oil
2 cloves garlic,  minced
1/2 tea. Black Pepper
1/2 tea. Salt
1/8 tea. Red Pepper flakes
1/2 cup crumbled reduced fat feta cheese
4 Tab. Sliced mild banana peppers
8 8-inch Whole-grain wraps
1 1/3 cup Hummus

In a large bowl,  combine Greens, cucumber, tomato, red onion with vinegar, olive oil, garlic, black pepper, red pepper flakes and salt. Toss to combine.
Spread each wrap with 2 1/2 Tab. Hummus. Toss with 1/8 of the dressed veggies, 1/8 Feta cheese and 1/2 Tab. Sliced banana peppers. Roll up and serve with a few black and green olives on the side.

Makes 8 Wraps
@ 20 minutes prep. time
Approximate per serving: 269 calories for wrap, 12 g fat, 35 g. Carbs, 13 g. Fiber, 16 g. Protein

August Healthy Menu


Burrito of whole wheat tortilla, black beans, Roasted chicken, lettuce, Tomato, salsa and cheese, fruit

Pineapple and Shrimp Tacos, Black Bean Salad


Pasta in Pink Sauce,

Coffee Rubbed Beef with Red Eye Beand, Tomato and Cucumber Salad with Garlic Buttermilk Dressing



6 in whole wheat sub roll with Roast beef, provolone, lettuce,  Tomato cucumber, onion, black olives, oil and vinegar,  fruit

Chili Garlic Beef Stir Fry and Coconut Jasmine Rice

Seared Fish Steaks with Tomatoes and Olives

Southwestern Macaroni and Cheese with peppers

Mexican salad with grilled chicken or beef, lettuce, Tomato, cheddar and salsa
Zucchini Stew

Chef salad

Tofu Tikki Masala, rice

Steak,  sweet potato, Broccoli with Lemon Vinaigrette, salad with  Roasted Red peppers, oil and vinegar 


Asian Grilled Fish
Fruity Slaw,

Warm Salmon Salad

Red Beans and Coconut RiceGingered Sweet Potatoes 

Why the Cleric Fainted


Fruit and Fish Tacos

Portobello Philly Cheese"steak",

Oven fries

Penne with Asparagus, Ricotta and Lemon

Roasted Red Pepper Sub

Cuban Style Pork Chops, Spanish Rice, Sweet and Spicy Cucumbers.


Mediterranean Portobello Burger, trio of pead, chopped tomato salad 

Red Lentil Curry 

Tarragon Chicken Salad in a Pita, carrots, almonds

Florentine Ravioli, Steamed Cauliflower,  tomato salad

Rotisserie Chicken,
Rice Salad with Edamame 

Bean and Cheese Burritos, peaches

Crockpot Artichoke Pasta,


Curried Tofu in a Pita with tomato and lettuce

Grilled Dijon Scallops and Squash, Italian Cannellini Bean Salad


Greek Salad with Marinated Grilled Chicken, Crusty bread or Pita bread
Egg Salad

Shiskabobs, Rice
Steamed Greens with Corn and Tomato

Romaine salad with oranges, feta and beans, pita chips, Hummus and veggies

Caprese Garlic Bread

Sole Florentine 

Garbanzo Bean Soup, rolls

Chop Suey
Garlicy Kale


Cobb salad, bread and cheese

Penne with Tomato and Eggplant, 


Fuji Apple Chicken Salad

Hamburgers, Baked Bean Soup

Fruit Sides

Spiced Apples
5 medium apples, cored and thinly sliced
1/4 cup water
1 tea. Ground Cinnamon
1/4 tea. Ground Nutmeg
2 Tab. Honey

In a large skillet,  combine apples and water. Sprinkle with cinnamon and nutmeg. Bring to a boil and reduce heat.  Simmer, covered, for 3 minutes,  stirring occasionally. Drizzle with honey and serve.
Makes 6 servings

Serving 2/3 cup ,100 calories,  0 fat, 27 carbs., 4 g. fiber, 0 protein

Ginger -Tea Pineapple
4 Green Tea bags
1-inch piece fresh ginger, peeled and thinly sliced
4 cups fresh pineapple, cut into 1 1/2 inch pieces
1/3 cup Fresh Mint,  finely chopped

Heat 1 1/2 cups water to boiling. Remove from heat and add tea bags and ginger. Steep 4 minutes,  covered. Squeeze water out of tea bags and let cool.
Place pineapple in a bowl and add ginger-tea. Cover and marinate 2-6 hours.
Preheat broiler. Drain pineapple, discarding ginger. Thread pineapple on 6 skewers.  Place on rack of broiler pan. Broil @6-inches from heat for 4-6 minutes or until heated through,  turning once. Sprinkle with mint before serving.
Makes 6 servings

1 skewer of pineapple: 54 cal. ,  0 fat, 14 g. Carbs. , 2 g. Fiber, 1 g. Protein

Citrus - Infused Strawberries
4 cups fresh strawberries,  trimmed and halved
2 Tab. Orange juice
1/2 tea. finely shredded lemon peel and more for serving
1 Tab. Lemon juice
1 Tab.  Orange Liqueur, optionally
1 tea. Honey

In a bowl, combine everything except the additional lemon peel for serving. If you do not use the Orange Liqueur, add 1 extra Tablespoin of Orange Juice. Cover and chill for 1-4 hours. Serve, topping with the additional lemon peel.
Serves 4

Serving: 1 cup, 66 calories,  15 g. Carbs., 3 g. Fiber,  1 g. Protein

Orange -Cinnamon Figs
8 medium figs
1/2 tea. finely shredded orange peel
1/4 cup orange juice
1/4 tea.  Cinnamon

Whisk together orange peel, orange juice and cinnamon. Drizzle over figs.
Can also be made with grapes instead of figs.
Makes 4 servings

Serving: 2 figs or 2/3 cup grapes, 81 calories, 21 g. Carbs. , 1 g. Protein

Orange -Balsamic Berries
2 tea. finely shredded orange peel
3/4 cup orange juice
3 Tab. Balsamic Vinegar
2 Tab. Honey
6 cups berries  (Raspberries, blackberries, blueberries)

Whisk together orange juice. orange peel, vinegar and honey in a large bowl.  Add berries and toss gently. Marinate 2-4 hours,  stirring occasionally. Drain, discarding marinade.
Makes 6 servings.

Each serving 1 cup berries,  73 calories,  1 g. Fat, 17 g. Carbs., 2 g. Protein

Cardamom - Spiced Kiwi and Pineapple with Coconut
2 cups cubed pineapple
3 kiwis,  peeled and thinly sliced
1/2 tea. Cardamom
1/4 cup shredded coconut

Combine pineapple, kiwis and Cardamom and toss gently. Sprinkle with  Coconut before serving.
Makes 4 servings

Each 3/4 cup fruit mixture and 1 Tab. Coconut serving: 103 calories, 2 g. Fat, 21 g. Carbs., 1 g. Protein

Chicken BLT Wrap

8 slices bacon
1 1/4 lbs skinless, boneless chicken breasts, cut into tenderloin strips
1/2 tea. Garlic powder
1/2 tea. Black Pepper
2 medium Avocados
1 cup Fresh Salsa (Tomato, Onion, Hot Peppers, Green Peppers, Cilantro, etc.)
8-6 inch whole wheat flour tortillas
4 cups shredded Romaine lettuce

Cook bacon. Set aside.
Sprinkle chicken with Garlic powder and black pepper.  Cook chicken 6-8 minutes or until chicken is cooked through.
In a bowl,  mash avocado with a fork. Mix in fresh salsa to make a Guacamole.
Spread each tortilla with 1/8 of the Guacamole. Top with one slice of bacon,  1/8 of the chicken and  1/2 cup lettuce. Serve with 1 cup fresh vegetables (carrot sticks,  celery sticks, cauliflower, broccoli or broccolini) and 1 Tab. Ranch dressing. Also, optionally, you can serve with additional Guacamole or fresh salsa and tortilla chips.

Chicken BLT Wrap: 269 cal., 493 sodium,  17g. Carbs., 11 fiber, 22 g. Protein,  12 g fat

Fresh Veggies and Dip: 69 cal., 8 g carbs., 2 g. Protein,  4 g. Fat

Low Carb Healthy Menu

This is a work in progress. Come back and check out the changes.

This menu is for those seeking a healthy low carb. menu that is about 1500 calories. Lunch and dinner are 500 calories or less. This leaves @500 calories to divide between Breakfast and a snack. If not otherwise specified,  Unsweetened Iced tea or Seltzer or Water with Lemon to drink.

Fruit, not specified,  can be 1 apple (25 g carbs.), 1 cup Grapes  (16 g. carbs.), 1 peach (14 g. Carbs. ), 1 cup cubed cantelope  (13 g. Carbs.) or similar fresh fruit. Spiced Apples ( 27 g. Carbs.), Ginger - Tea Pineapple (24 g. Carbs.), Citrus - Infused Strawberries (135 g. Carbs.), Orange - Cinnamon Figs (21 g. Carbs.),  Orange - Balsamic Berries (1357 g. Carbs.), Cardamom - Spiced Kiwi and Pineapple with Coconut (21 g carbs.), or similar fruit sides are also possibilities. 
Chicken BLT Wrap (1), fresh veggies with dip (1 cup veggies and 1 Tab. dip), Fruit 

Spicy Ginger - Marinated Chicken (1/2 breast and 2 tea. sauce), Steamed Asparagus (8-9 spears), Baked Sweet Potato (1 small), Spiced Apples (2/3 cup)
Chicken and Spinach Quiche (1/8 of quiche), Baby Mixed Greens Salad (1 1/2 cups)

Indian - Spiced Beef with Peach - Grape Salsa (3 oz. Beef and 1/3 cup salsa), Herbed Basmati Rice  (1/3 cup), Skillet - Roasted Cauliflower and Squash  (1 cup), Ginger - Tea Pineapple (1 skewer)

Bistro Sausage (3) with Roasted Tomatoes (2 slices), whole grain toast (2 slices baguette )

Spice Pork and Soba Noodle Bowl (2 cups), Citrus - Infused Strawberries (1 cup)

Asian Turkey Burgers, Broiled Broccolini 

Chipotle -Cilantro Tilapia  (1 fish filet, 2 tortillas, 2 Tab. sauce), Carrot -Cucumber Salad  (1 cup), Orange - Cinnamon Figs (2 figs)

Mediterranean Tapas Plate: 3 1/2 oz Greek Pork Tenderloin and 3 Tab. Sauce, 3 Pita Wedges, 1 cup sweet pepper and Cucumber strips, 3 Tab. Hummus

Caribbean Tofu (4-5 oz.), Black Beans and Rice  (2/3 cup), Steamed Sugar Snap Peas (3/4 cup), Cardamom -Spiced Kiwi and Pineapple with Coconut (3/4 cup fruit with 1 Tab. coconut)

Thai Halibut Lettuce Wraps (2-3 lettuce leaves, 1/2 cup noodles, 3/4 cup vegetables, 1 Tab. Dressing, 5 pieces halibut)

Coconut -Lime Turkey Skewers (2), Rice Noodle Vegetable Salad  (1 1/4 cups), Grilled Stone Fruit  (2 plum halves or 1 nectarine half), Mango Ginger Lassi (6 oz.)

Mediterranean Hummus and Veggie Wrap (1)

Spiced Lamb with Chickpeas (3-4 pieces lamb and 1 cup chickpea mixture), Savory Goat Cheese Stuffed Apricots (3)

Turkey sandwich on whole grain bread (3 slices turjey, 1 slice avocado, lettuce, Tomato and mustard, Celery sticks (2) with Peanut butter (1 Tab.), apple slices (1/2 apple) 

Balsamic Roasted Chicken (1/2 breast) and (3/4 cup) Vegetables, Garlic Toast (1 oz. slice), Grilled Pears (1 pear half with 1 Tab. Whipped Cream 
Summertime Salad Plate (1/2 cup Egg Salad, 2 cups Cucumber - Tomato Salad, 3 Cocktail Rye bread slices

Indies Spiced Beef (3 oz.) with Vegetables (2/3 cup), Polenta with Olive - Raisin Compote (2 slices polenta and 2 1/2 Tab. compote), Orange - Balsamic Berries (1 cup)

Veggie and Bulgur Loaded Egg Salad (3 lettuce leaves, 1/2 cup bulgur, 1 cup egg salad 

Apricot -Glazed Pork Chops  (1), Mashed Sweet Potatoes  (1/2 cup ), Roasted Asparagus Spears (9 spears), 

Southwestern Turkey Burger (1), Southwest side salad, Guacamole and baked tortilla chips (1/2 cup)
Basil -Lemon Shrimp Linguine  (1 1/2 cups), Baby Greens with Oranges (1 1/2 cups)

Turkey and Bean Chili (1 1/4 cups) with Guacamole (2 Tab.), pear slices (1 pear) with Swiss Cheese slices (1/2 oz.) 

Tomato and Olive Dinner Frittata  (1/4 frittata ), Radicchio -Red-Onion Salad  (2 cups), Whole grain Baguette  (2 slices)

Grilled Chicken Salad with
Oranges (2 cups), small Pumpernickel Roll 

Taco Meat Loaf (6 oz./@2 slices), Avocado -Tomato Salad  (1 tomato, 1/3 avocado, 1/4 cup spinach, 4 tea. dressing), Baked Tortilla Chips  (2/3 oz.)

Tuna and Carrot Sandwich on Rye, Almonds (8), Peach (1)

Grilled Lamb Skewers  (3 1/2 oz. lamb, 1/2 cup rice, 1/3 cup sauce), Squash Skillet Toss (3/4 cup)

Whole wheat ham and cheese wrap (3 slices ham,1 slice Muenster, lettuce and tomato), Grapes (3/4 cup), Fruit Yogurt  (4 oz.)

Limey Chicken Tacos (1) with Mango Salsa (1/2 cup),  Chili - Lime Jicama (1 cup)

Curried Red Lentil Soup  (1 1/2 cups), Hummus  (1 Tab.) with Baby Carrots  (8)

Coffee -Rubbed Beef (1/4 lb. steak), Red-Eye Beans (1/3 cup), Tomato and Cucumber Salad with Garlic Buttermilk Dressing (3/4 cup)

Chicken and Black Bean Burrito  (6-inch whole wheat tortilla, 1/2 cup black beans, 1 1/2 oz. Roasted Chicken,  lettuce, Tomato and salsa, 1/2 oz. Cheddar cheese), Mango slices  (1/2 mango )

Roasted Pork (4 oz.) with Zucchini (2), Garlic Polenta  (1/2 cup), Pickled Cabbage (1/2 cup)

Roast Beef mini sub (1/2 whole grain sub roll, 2 slices Roast beef,  1 slice Provolone,  lettuce, Tomato, cucumber, onion,  olives, oil and vinegar), apple (1)

Miso -Marinated Shrimp and Chicken Skewers  (1 shrimp, 1 chicken skewer) , Edamame, Vermicelli and Watercress Salad (1 cup watercress, 1 cup noodle mixture 

Chef Salad with cold cuts, cheese and veggies

Farro Risotto with Butternut Squash ( 3/4 cup), Vegetable Medley (1 1/2 cups)

Barley Salad with Snow Peas and Lemon Dressing (3/4 cup)

Turkey Meatballs (3) with Sun-dried Tomato Sauce  (1/2 cup spaghetti and 1/4 sauce), Leafy Green Salad  (1 1/4 cup)

Tuna and Cannellini Salad with Lemon (2/3 cup tuna-bean salad and 1 1/2 cups greens)

Asian Tuna (1 steak), Watercress Salad (2 cups), Rice (1/3 cup)
Black Bean and Barley salad  (3/4 cup)

Vegetable Skewer Salad (2 skewers with 3/4 cup spinach) with Orange - Miso Vinaigrette and Chicken (1 chicken breast), Soba Noodles with Peanuts (1/2 cup)

Greek Lentil salad  (3/4 cup)

Italian Pasta Bowls (2 cups)

Salmon sandwiches with Wasabi Mayonnaise

Curry - Glazed Pork Tenderloin Kabobs  (1), Peanut Fettuccine with Roasted Cauliflower (1 1/2 cups)

Bean and Barley Soup (1 1/3 cups)

Grilled Dijon Scallops (little over 1/4 lb.), Squash (1/2 cup each kind), Italian Cannellini Bean Salad (1/2 cup)
Split Pea Soup (1 cup), Rye Bread (1/2 slice

Spiced Acorn Squash  (1/2 squash ) with Pan-Roasted Cauliflower and Greens (1 1/4 cups cauliflower mixture, 1/2 cup chard and 1/2 Tab. pine nuts ), Miso -Sesame Grilled Tofu (@ 4 1/2 oz.)

Crisp Chicken Parmesan (2-3 chicken pieces, 1/2 cup sauce and 1/2 cup pasta), Spinach Salad  (2 cups)

Orange -Balsamic Marinated Shrimp (5), Herbed Orzo (1/2 cup), Grilled Zucchini (1/2 cup)

Chicken Thighs (1) with Romesco Sauce (1/3 cup), Herbed Eggplant  (2 slices), Roasted Red Pepper - Spinach Pasta (3/4 cup)
Ginger -Sesame Beef Skewers  (2 skewers and 1/2 cup noodles), Cucumber - Radish Salad (1 cup)
Cajun - Style Barley with Ham (1 cup), Hand-Wilted Kale Salad (1/2 cup salad and 1 Tab.walnuts)

Shrimp Jambalaya  (1 1/4 cups with 6 shrimp and 1/3 cup rice)
Spicy Peanut -Sauced Tofu Stir-Fry  (1 1/2 cups), Quinoa (1/2 cup)

Caribbean Chicken (1/2 breast) with Sweet Potato Cakes (2), Avocado -Mango Salsa (1/3 cup), Steamed Spinach (1 cup)

Halibut Steaks (1 steak), Spinach (1 cup), Eggplant Peperonata (1/2 cup), Whole Grain bread (2 1/2 oz. slices)

Five Spice Pork and Soba Bowls

45 minutes to cook.

24 oz. Pork Tenderloin or 12 oz. Pork Tenderloin and 12 oz. Firm Tofu, cut into bite-sized strips
1 Tab. Five Spice powder
1/2 tea. Ginger
2 Tab. Canola oil
1 package sliced carrots
4 cups thinly sliced mushrooms
2 stalks celery, thinly sliced
8 cups of chicken or vegetable broth
8 oz. Soba Noodles  (buckwheat )
2 Tab. Cornstarch
2 Tab. Soy Sauce (preferably reduced sodium)
6 cups thinly sliced Bok Choy
4 cups snow peas
8 Green Onions,  thinly sliced
1/2 cup Orange juice

Put Canola oil, pork/tofu, Five Spice powder and ginger in a large pot. Cook for 6 minutes. Add carrots, mushrooms and celery and cook for 5 minutes more.  Add broth and bring to a boil. Add noodles and cook according to package directions or for @4 minutes.
In a small bowl, combine cornstarch and soy sauce and whisk until smooth. Add to Noodle mixture along with the bok choy, snow peas and green onions and cook for 1 minute after mixture boils. Remove from heat and add orange juice. Ladle in bowls. Optionally,  serve with hot pepper sauce.

Serves 8
Per Serving  (2 cups) 302 calories,  6 g. Fat,  37 g. Carbs., 27 g. Protein

Grilled Dijon Scallops and Squash

25 minutes to make.

2 1/2 lbs. Sea Scallops, fresh or thawed frozen
2 Tab. Olive oil
2 Tab. Dijon Mustard  (or 1 Tab. Yellow Mustard and 1 tea. Dry Mustard)
2 Tab. Honey
2 Tab. Fresh Parsley, chopped
2 cloves garlic, minced
1/2 tea. Black Pepper
2 medium yellow summer squash,  sliced length-wise
2 medium Zucchini, sliced length-wise
Fresh Basil leaves, chopped
Lemon wedges

Divide the oil, mustard, honey, Parsley, garlic and pepper between two bowls. In one bowl, add the Scallops. In the other bowl, add the squash and Zucchini. Stir both bowls to distribute the sauce.

Grill the vegetables and Scallops for 4-6 minutes. Place on a large serving plate or divide between 8 plates. Serve with Italian Cannellini Bean Salad.

Serves 8 (1/8 of Scallops,  1 cup mixed Squash)
Per Serving : 155 calories,  4 g fat, 9 g. Carbs., 20 g. Protein,  2 g. Fiber

Source: Diabetes Meals by the Plate, Better Homes and Gardens

Tomato and Cucumber Salad with Garlic Buttermilk Dressing

25 minutes to make.

4 cloves garlic, minced
1/2 tea. Salt
4 Tab. Mayonnaise  (preferably Light)
2 Tab. Cider Vinegar
2/3 cup Buttermilk
4 Tab. fresh Basil, chopped finely
6 medium Tomatoes  (about 2 lbs.), sliced
1 medium Cucumber, sliced (about 1 cup)
Black Pepper, to taste

Whisk together first six ingredients. Layer tomatoe slices and cucumber slices in a dish or on individual plates  (8). Drizzle dressing over salad and sprinkle with black pepper.

Makes 8 servings
Per Serving (3/4 cup): 56 cal., 2 g fat, 8 g. Carbs, 2 g. Protein, 2 g. Fiber

Source: Diabetes Meals by the Plate, Better Homes and Gardens

Coffee Rubbed Beef with Red Eye Beans

Coffee Rubbed Beef
(30 minutes to make.)

4 tea. Chile powder (Ancho is best)
4 tea. Instant Espresso coffee powder
2 tea. Paprika
2 tea. Dry Mustard
2 tea. packed Brown Sugar
2 tea. Oregano
1 tea Black Pepper
1/2 tea. Cumin
1/2 tea. Salt
2 lbs. Beef shoulder petite tenders

In a small bowl, mix together all the seasonings. Lightly coat meat with cooking spray and coat meat with spice mixture. Grill meat to desired doneness.

Red Eye Beans
1/2 cup finely chopped red onion
2 cloves garlic,  minced
1 Tab. Canola or Olive oil
2 (15-oz.) cans Pinto Beans, drained and rinsed
1 cup water
2 Tab. Molasses
4 tea. Worcestershire sauce
2 tea. Chile powder (Ancho, preferred)
2 tea. Instant Espresso Coffee powder
1 tea. Cumin
1/2 tea. Black Pepper
1/4 tea. Salt

In a small saucepan cook the onion and garlic in the oil for 4-6 minutes or until tender.  Stir in the rest of the ingredients and bring to a boil. Simmer, covered, for 15 minuted, stirring occasionally.

Serve with Tomato and Cucumber Salad with Garlic Buttermilk Dressing.

Makes 8 servings
Per Serving (1 steak, 1/3 cup beans): 303 calories,  10 g. Fat, 24 g. Carb., 6 g. Fiber,  29g. Protein

Source: Diabetes Meals by the Plate,  Better Homes and Gardens

Low Calorie Healthy Snacks or Lunches on the Go

12 Pretzels
1 oz. Cheese chunks
Blueberries or fruit of your choice
Approximate calories: 245

Baby carrots
Cheese chunks
Dip of choice
Approximate calories : 220

Laughing cow cheese
2 pickles cut into bite-sized chunks
Lean luck meat
Approximate calories : 350

Deli Roll ups
2 pickles
Cheese chunks
Approximate calories : 415