"Sugar Sensitive"Recipes
What do we mean by "sugar sensitive" you ask? Well, this page is for people that are, for example, Diabetic, Hypoglycemic, and so on. Having a Diabetic on duty here at Healthy Teens really makes us aware of what is not only good but also good for them. So here is a list of some recipes for the more "sugar sensitive" bodies out there.
BBQ Ranch Wraps
What you will need:
2tablespoons bottled reduced-fat ranch salad dressing
1tablespoon light mayonnaise dressing or salad dressing
2cups packaged shredded broccoli (broccoli slaw mix)
48 inches whole grain flour tortillas
2tablespoons bottled barbecue sauce
8ounces cooked chicken breast or turkey breast, shredded
The Procedure:
1. In a medium bowl, combine ranch dressing and mayonnaise dressing; stir in shredded broccoli. Spread tortillas with barbecue sauce. Top with chicken. Top with broccoli mixture. Roll up tortillas
Nutritional Information:
Servings Per Recipe: 4
cal.(kcal): 279
Fat, total(g): 7
chol.(mg): 51
sat. fat(g): 1
carb.(g): 31
fiber(g): 3
pro.(g): 23
sodium(mg): 589
2tablespoons bottled reduced-fat ranch salad dressing
1tablespoon light mayonnaise dressing or salad dressing
2cups packaged shredded broccoli (broccoli slaw mix)
48 inches whole grain flour tortillas
2tablespoons bottled barbecue sauce
8ounces cooked chicken breast or turkey breast, shredded
The Procedure:
1. In a medium bowl, combine ranch dressing and mayonnaise dressing; stir in shredded broccoli. Spread tortillas with barbecue sauce. Top with chicken. Top with broccoli mixture. Roll up tortillas
Nutritional Information:
Servings Per Recipe: 4
cal.(kcal): 279
Fat, total(g): 7
chol.(mg): 51
sat. fat(g): 1
carb.(g): 31
fiber(g): 3
pro.(g): 23
sodium(mg): 589
Super Breakfast Burritos
What You'll Need:
2teaspoons olive oil
2 fresh poblano chile peppers, seeded and chopped*
3/4cup canned black beans, rinsed and drained
3/4cup frozen corn, thawed
1/3cup purchased tomato salsa or green salsa
1/2teaspoon ground cumin
1/2teaspoon chili powder
6eggs
Dash salt
Dash ground black pepper
68-inch whole grain tortillas, warmed according to package directions
3ounces queso fresco or reduced-fat Monterey Jack cheese, shredded (3/4 cup)
1/4cup snipped fresh cilantro
1/2cup purchased tomato salsa or green salsa (optional)
The Procedure:
1. In a large skillet, heat 1 teaspoon of the olive oil over medium heat. Add chile peppers; cook about 3 minutes or just until tender, stirring occasionally. Stir in beans, corn, the 1/3 cup salsa, the cumin, and chili powder. Cook and stir about 2 minutes or until heated through. Remove vegetable mixture from skillet.
2. In a medium bowl, whisk together eggs, salt, and black pepper. In the same skillet, heat the remaining 1 teaspoon oil over medium heat. Pour in egg mixture. Cook, without stirring, until mixture begins to set on the bottom and around edges. With a spatula or a large spoon, lift and fold the partially cooked eggs so that the uncooked portion flows underneath. Continue cooking over medium heat for 2 to 3 minutes or until egg mixture is cooked through, but is still glossy and moist. Remove from heat. Gently fold in vegetable mixture.
3. Spoon about 2/3 cup of the egg mixture down the center of each tortilla. Top with cheese and cilantro. Fold sides of tortillas up over filling. Roll up tortillas starting at one end. Cut in half before serving. If desired, serve with the 1/2 cup salsa.
Nutritional Information:
Servings Per Recipe: 6
cal.(kcal): 297
Fat, total(g): 12
chol.(mg): 216
sat. fat(g): 4
carb.(g): 29
sugar(g): 2
pro.(g): 20
2teaspoons olive oil
2 fresh poblano chile peppers, seeded and chopped*
3/4cup canned black beans, rinsed and drained
3/4cup frozen corn, thawed
1/3cup purchased tomato salsa or green salsa
1/2teaspoon ground cumin
1/2teaspoon chili powder
6eggs
Dash salt
Dash ground black pepper
68-inch whole grain tortillas, warmed according to package directions
3ounces queso fresco or reduced-fat Monterey Jack cheese, shredded (3/4 cup)
1/4cup snipped fresh cilantro
1/2cup purchased tomato salsa or green salsa (optional)
The Procedure:
1. In a large skillet, heat 1 teaspoon of the olive oil over medium heat. Add chile peppers; cook about 3 minutes or just until tender, stirring occasionally. Stir in beans, corn, the 1/3 cup salsa, the cumin, and chili powder. Cook and stir about 2 minutes or until heated through. Remove vegetable mixture from skillet.
2. In a medium bowl, whisk together eggs, salt, and black pepper. In the same skillet, heat the remaining 1 teaspoon oil over medium heat. Pour in egg mixture. Cook, without stirring, until mixture begins to set on the bottom and around edges. With a spatula or a large spoon, lift and fold the partially cooked eggs so that the uncooked portion flows underneath. Continue cooking over medium heat for 2 to 3 minutes or until egg mixture is cooked through, but is still glossy and moist. Remove from heat. Gently fold in vegetable mixture.
3. Spoon about 2/3 cup of the egg mixture down the center of each tortilla. Top with cheese and cilantro. Fold sides of tortillas up over filling. Roll up tortillas starting at one end. Cut in half before serving. If desired, serve with the 1/2 cup salsa.
Nutritional Information:
Servings Per Recipe: 6
cal.(kcal): 297
Fat, total(g): 12
chol.(mg): 216
sat. fat(g): 4
carb.(g): 29
sugar(g): 2
pro.(g): 20
BBQ Pulled Pork Sandwiches
What You'll Need:
2medium onions, cut into thin wedges
1/2cup water
12 - 2 1/2 pound boneless pork sirloin roast
1/2teaspoon chili powder
1/2teaspoon ground cumin
1/2teaspoon ground black pepper
1/4teaspoon garlic powder
1cup bottled low-calorie barbecue sauce
1/4cup cider vinegar
1tablespoon honey
1/4teaspoon ground ginger
10whole wheat hamburger buns, split and toasted
The Procedure:
1. In a 3-1/2- or 4-quart slow cooker, combine onions and the water; set aside. Trim fat from meat. If necessary, cut meat to fit into cooker. In a small bowl, combine chili powder, 1/4 teaspoon of the cumin, the pepper, and garlic powder. Sprinkle mixture evenly over meat; rub in with your fingers. Place meat in cooker.
2. Cover and cook on low-heat setting for 8 to 9 hours or on high-heat setting for 4 to 4-1/2 hours.
3. Using a slotted spoon, remove meat and onions from cooker. Using two forks, pull meat apart into shreds.
4. In a large bowl, combine barbecue sauce, vinegar, honey, ginger, and the remaining 1/4 teaspoon cumin. Add shredded meat; toss gently to coat. Fill each bun with about 1/3 cup of the meat mixture and about 1 tablespoon of the onions.
Nutritional Information:
Servings Per Recipe: 10
cal.(kcal): 251
Fat, total(g): 5
chol.(mg): 57
sat. fat(g): 1
Monosaturated fat(g): 2
carb.(g): 27
fiber(g): 3
sugar(g): 7
pro.(g): 23
2medium onions, cut into thin wedges
1/2cup water
12 - 2 1/2 pound boneless pork sirloin roast
1/2teaspoon chili powder
1/2teaspoon ground cumin
1/2teaspoon ground black pepper
1/4teaspoon garlic powder
1cup bottled low-calorie barbecue sauce
1/4cup cider vinegar
1tablespoon honey
1/4teaspoon ground ginger
10whole wheat hamburger buns, split and toasted
The Procedure:
1. In a 3-1/2- or 4-quart slow cooker, combine onions and the water; set aside. Trim fat from meat. If necessary, cut meat to fit into cooker. In a small bowl, combine chili powder, 1/4 teaspoon of the cumin, the pepper, and garlic powder. Sprinkle mixture evenly over meat; rub in with your fingers. Place meat in cooker.
2. Cover and cook on low-heat setting for 8 to 9 hours or on high-heat setting for 4 to 4-1/2 hours.
3. Using a slotted spoon, remove meat and onions from cooker. Using two forks, pull meat apart into shreds.
4. In a large bowl, combine barbecue sauce, vinegar, honey, ginger, and the remaining 1/4 teaspoon cumin. Add shredded meat; toss gently to coat. Fill each bun with about 1/3 cup of the meat mixture and about 1 tablespoon of the onions.
Nutritional Information:
Servings Per Recipe: 10
cal.(kcal): 251
Fat, total(g): 5
chol.(mg): 57
sat. fat(g): 1
Monosaturated fat(g): 2
carb.(g): 27
fiber(g): 3
sugar(g): 7
pro.(g): 23
Chicken "Fried "Steak with Spiced Gravy
What You'll Need:
1pound lean beef top round steak, cut 1/2 inch thick
Nonstick cooking spray
1/4cup all-purpose flour
1tablespoon grated Parmesan cheese
1/2teaspoon garlic powder
1/2teaspoon salt
1/4teaspoon ground cumin
1/4teaspoon ground coriander
1/8teaspoon cayenne pepper
1egg white
1/3cup buttermilk
1cup crushed cornflakes (2 cups whole flakes)
1recipe Spiced Gravy (see recipe below)
Spicy Gravy Recipe:
1tablespoon butter
1tablespoon all-purpose flour
3/4cup fat-free milk
1/8teaspoon salt
Dash nutmeg
1. In a small saucepan, melt butter over medium heat. Stir in flour; cook and stir about 3 minutes or until flour begins to brown. Slowly whisk in milk, salt, and nutmeg. Cook and stir until thickened and bubbly. Reduce heat; cook and stir for 1 minute more.
The Procedure:
1. Preheat oven to 425 degrees F. Cut steak into 4 portions. Coat a baking sheet with nonstick cooking spray; set aside.
2. In a shallow dish, combine the 1/4 cup flour, the Parmesan cheese, garlic powder, the 1/2 teaspoon salt, the cumin, coriander, and pepper. In another shallow dish, combine egg white and buttermilk; beat with a wire whisk until mixed. Place crushed cornflakes in a third shallow dish.
3. Dip steak pieces into flour mixture to coat. Dip into egg mixture. Coat with crushed cornflakes. Arrange coated steak pieces on prepared baking sheet. Bake for 20 to 22 minutes or until steak coating is crisp and steak is well done, turning once. Serve Spiced Gravy over steak pieces. Makes 4 (3 ounces cooked meat and 2 tablespoons gravy) servings.
Nutritional Information:
Servings Per Recipe: 4
cal.(kcal): 279
Fat, total(g): 6
chol.(mg): 75
sat. fat(g): 3
carb.(g): 23
fiber(g): 1
pro.(g): 31
sodium(mg): 627
1pound lean beef top round steak, cut 1/2 inch thick
Nonstick cooking spray
1/4cup all-purpose flour
1tablespoon grated Parmesan cheese
1/2teaspoon garlic powder
1/2teaspoon salt
1/4teaspoon ground cumin
1/4teaspoon ground coriander
1/8teaspoon cayenne pepper
1egg white
1/3cup buttermilk
1cup crushed cornflakes (2 cups whole flakes)
1recipe Spiced Gravy (see recipe below)
Spicy Gravy Recipe:
1tablespoon butter
1tablespoon all-purpose flour
3/4cup fat-free milk
1/8teaspoon salt
Dash nutmeg
1. In a small saucepan, melt butter over medium heat. Stir in flour; cook and stir about 3 minutes or until flour begins to brown. Slowly whisk in milk, salt, and nutmeg. Cook and stir until thickened and bubbly. Reduce heat; cook and stir for 1 minute more.
The Procedure:
1. Preheat oven to 425 degrees F. Cut steak into 4 portions. Coat a baking sheet with nonstick cooking spray; set aside.
2. In a shallow dish, combine the 1/4 cup flour, the Parmesan cheese, garlic powder, the 1/2 teaspoon salt, the cumin, coriander, and pepper. In another shallow dish, combine egg white and buttermilk; beat with a wire whisk until mixed. Place crushed cornflakes in a third shallow dish.
3. Dip steak pieces into flour mixture to coat. Dip into egg mixture. Coat with crushed cornflakes. Arrange coated steak pieces on prepared baking sheet. Bake for 20 to 22 minutes or until steak coating is crisp and steak is well done, turning once. Serve Spiced Gravy over steak pieces. Makes 4 (3 ounces cooked meat and 2 tablespoons gravy) servings.
Nutritional Information:
Servings Per Recipe: 4
cal.(kcal): 279
Fat, total(g): 6
chol.(mg): 75
sat. fat(g): 3
carb.(g): 23
fiber(g): 1
pro.(g): 31
sodium(mg): 627
Peanut Butter Swirl Chocolate Brownies
What You'll Need:
Nonstick cooking spray
1/4cup butter
3/4cup granulated sugar or sugar substitute blend* equivalent to 3/4 cup sugar
1/3cup cold water
3/4cup refrigerated or frozen egg product, thawed, or 3 eggs, lightly beaten
1/4cup canola oil
1teaspoon vanilla
1 1/4cups all-purpose flour
1teaspoon baking powder
1/4cup creamy peanut butter
1/2cup unsweetened cocoa powder
1/4cup miniature semisweet chocolate pieces
The Procedure:
1. Preheat oven to 350 degrees F. Line a 9x9x2-inch baking pan with foil, extending foil up over the edges of the pan. Lightly coat foil with nonstick spray. Set aside.
2. In a medium saucepan, melt butter over low heat; remove from heat. Whisk in sugar and the water. Whisk in egg, oil, and vanilla until combined. Stir in 1 cup of the flour and the baking powder until combined. (Batter will be thin at this point.) Place peanut butter in a small bowl; gradually whisk in 1/2 cup of the batter until smooth. Set aside. In another small bowl, combine the remaining 1/4 cup flour and the cocoa powder. Stir into the plain batter; stir in chocolate pieces. Pour chocolate batter into prepared pan.
3. Drop peanut butter batter in small mounds over chocolate batter in pan. Using a thin metal spatula, swirl batters together. Bake for 20 to 25 minutes* or until top springs back when lightly touched and a toothpick inserted near the center comes out clean. Cool completely in pan on a wire rack. Cut into bars.
Nutritional Information:
cal.(kcal): 151
Fat, total(g): 8
chol.(mg): 6
sat. fat(g): 3
Monosaturated fat(g): 4
carb.(g): 17
Polyunsaturated fat(g): 1
sugar(g): 10
pro.(g): 3
Nonstick cooking spray
1/4cup butter
3/4cup granulated sugar or sugar substitute blend* equivalent to 3/4 cup sugar
1/3cup cold water
3/4cup refrigerated or frozen egg product, thawed, or 3 eggs, lightly beaten
1/4cup canola oil
1teaspoon vanilla
1 1/4cups all-purpose flour
1teaspoon baking powder
1/4cup creamy peanut butter
1/2cup unsweetened cocoa powder
1/4cup miniature semisweet chocolate pieces
The Procedure:
1. Preheat oven to 350 degrees F. Line a 9x9x2-inch baking pan with foil, extending foil up over the edges of the pan. Lightly coat foil with nonstick spray. Set aside.
2. In a medium saucepan, melt butter over low heat; remove from heat. Whisk in sugar and the water. Whisk in egg, oil, and vanilla until combined. Stir in 1 cup of the flour and the baking powder until combined. (Batter will be thin at this point.) Place peanut butter in a small bowl; gradually whisk in 1/2 cup of the batter until smooth. Set aside. In another small bowl, combine the remaining 1/4 cup flour and the cocoa powder. Stir into the plain batter; stir in chocolate pieces. Pour chocolate batter into prepared pan.
3. Drop peanut butter batter in small mounds over chocolate batter in pan. Using a thin metal spatula, swirl batters together. Bake for 20 to 25 minutes* or until top springs back when lightly touched and a toothpick inserted near the center comes out clean. Cool completely in pan on a wire rack. Cut into bars.
Nutritional Information:
cal.(kcal): 151
Fat, total(g): 8
chol.(mg): 6
sat. fat(g): 3
Monosaturated fat(g): 4
carb.(g): 17
Polyunsaturated fat(g): 1
sugar(g): 10
pro.(g): 3