Recipe Serves: 4

Ingredients for Green Jade Soup Recipe

Green Jade Soup

3 Dried Chinese mushrooms
4 c Vegetable stock
1/3 c Carrots; peeled and cut in1-inch matchsticks
1/4 c Thinly sliced green onions
1/2 c Thinly sliced mushrooms
10 Spinach leaves; approximately
3 tb Soy sauce

Green Jade Soup Preparation

Soak dried mushrooms in 1 cup hot water for 20-30 minutes, until soft. Drain and reserve stock.

Slice mushrooms in thin strips. Bring reserved mushroom stock and vegetable stock to a boil in saucepan.

Add carrots, green onions, and both kinds of mushrooms and simmer for 3 minutes.

Add spinach leaves and soy sauce and cook for a few more minutes, until spinach is wilted. Taste for seasoning.

Serve this simple, clear soup with nori rolls or tempura. You may also add Japanese noodles for a more filling soup.

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Recipe Serves: 4

Ingredients for Baked Lemon Chicken with Vegetables Recipe

4 Boneless skinless chicken breasts, (4 – 5 oz breasts)
1 Clove garlic; crushed
1/2 ts Oregano
1/2 ts Black pepper; fresh ground
2 med Zucchini squash; sliced
1 med Green pepper; cut in strips
1/2 c Low sodium chicken broth
3 tb Lemon juice
1 tb White wine

Baked Lemon Chicken with Vegetables Preparation

Place chicken in a casserole dish. Top with the garlic, other seasonings, and the vegetables.

Pour in broth, lemon juice and wine.

Cover tightly and bake at 350F for 30 minutes or until chicken is cooked through.

Serving Ideas: rice, brown rice, pasta

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Free Recipe Greek Burgers for Diabetics

Recipe Preparation: broil

Recipe Serves: 4

Ingredients for Greek Burgers for Diabetics Recipe

1 lb Extra-lean ground beef
1 Clove garlic; minced
2 tb Fresh lemon juice
1 ts Dried oregano leaves
1/4 ts Ground cumin
1/4 ts Ground pepper
1 md Size plum tomato
2 tb Flat-leaf parsley; minced
4 6 whole-wheat pita pocket breads
Romaine lettuce leaves
1 sm Red onion; sliced

Greek Burgers for Diabetics Preparation

Mix ground beef, garlic; lemon juice, oregano leaves; cumin, pepper, plum tomato, and parsley.

Form into 4 patties about 3/4 thick. Grill or broil for 3 minutes on each side for medium-rare.

Cut the top thrie off each of four 6 whole-wheat pita pocket breads. Turn the cut-off piece round side down; tuck inside to pocket bread to reinforce bottom.

Place a grilled burger in each pocket bread along with a romaine lettuce leaf and paper-thin slices from 1 small red onion.

Pass 1/4 cup Cilantro Chutney to spoon into burgers.

Note: These hamburgers could be made with lean ground lamb.

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Free Recipe Healthier Pot Roast

Recipe Preparation: boil

Recipe Serves: 8

Ingredients for Healthier Pot Roast Recipe

2 lb Beef bottom round
2 Onions – chopped fine
2 Garlic cloves – minced
1 ts Coriander seed
1-1/2 ts Ground cumin
10 oz Tomato paste
4 oz Green chilli peppers – chopped
Black pepper – to taste

Healthier Pot Roast Preparation

1. Trim meat of all external fat. Use a deep, heavy pot with lid. Brown meat on all sides. You should not need any added fat to brown adequately.

2. Add onion and garlic; cook until the onion is soft, about 3-4 minutes, stirring occasionally. Stir in coriander, cumin, tomato paste, 3/4 cup water, chilies and black pepper.

Bring to a boil. Reduce heat, cover, and simmer for 2-1/2 to 3 hours or until meat is tender.

* For freezing, slice into thin slices and freeze in individual portions. Cover with some of the sauce before freezing. Thaw and reheat slowly.

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Free Recipe Garlic Roasted Lamb with Oregano Pesto

Recipe Preparation: cooking & baking

Recipe Serves: 7

Ingredients for Garlic Roasted Lamb with Oregano Pesto Recipe

2 lb Rolled boneless leg of lamb
1/4 c Oregano pesto, divided
3 cl Garlic, sliced
1/4 ts Salt
1/8 ts Pepper
1 Head garlic

Garlic Roasted Lamb with Oregano Pesto Preparation

Unroll roast and trim fat. Spread 1 tablespoon oregano pesto into the folds of the roast. Reroll roast and secure at 1″ intervals with string.

Make several 1/2 deep slits in surface of roast; stuff with garlic slices. Cut 3 additional 1/2 deep slits in surface of roast; stuff 1 tablespoon pesto into each slit.

Spread remaining pesto over surface of roast and sprinkle with salt and pepper. Place roast on a broiler pan and insert meat thermometer into the thickest portion of roast; set aside.

Remove the white papery skin of garlic, making sure not to peel or separate the cloves.

Wrap the garlic head in aluminium foil. Bake roast and garlic at 325F for 45 minutes.

Remove garlic from oven; set aside.

Bake roast an additional 40 minutes or until thermometer registers 150 degrees (medium rare).

Let roast stand 10 minutes before slicing. Separate head into cloves and serve with roast.

Makes 7 x 3 ounce lamb servings.

Per serving: 205 cal., 25.5 g protein, 8.8 g (39%) fat, 5.3 g carb., .8 g fiber, 76 mg chol., 3.1 mg iron, 178 mg sodium, 55 mg calcium.

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