Something Different This Week!

I prepared a wonderful three course Chinese dinner last night that was not a low-carb meal and it was wonderful. I managed my portion control, one of my three simple steps in managing your diabetes and losing weight, and checked my two hour blood glucose after I ate. My level showed that I did not even spike at all. Now, the portion control was a major contributing factor in this achievement and I am very proud of that. I am going to do something a little bit different this week as I have been requested by several people to share my three Chinese style recipes with you and offer tips to show you how you can make some simple substitutions and classic cooking techniques in innovative ways to make these recipes reduced in carbohydrates. These are the other steps in my simple Three Step Management in Diabetic Cooking. The nutrition information has been intentionally left out because the original recipes are not low in carbohydrate or calories and do contain gluten's. In general, these recipes will serve anywhere from 4 to 6 people.

~ Shu Mai ~

Pork and Shrimp Steamed Dumplings

Ingredients:

1/2 package of wonton wrappers, cut into circles with a biscuit or cookie cutter

1/2 lb. ground pork, substitute ground turkey

1/2 lb. shrimp, cleaned and deveined, chopped very fine

1 Tbsp. soy sauce, substitute reduced sodium soy sauce

1 tsp. grated ginger root

1 tsp. sesame oil

1/4 tsp. white pepper

1 egg, beaten well, substitute two egg whites

Optional garnish; black sesame seeds, dry sherry

In a large bowl mix the pork, shrimp, soy sauce, ginger, sesame oil and pepper. Place about one heaping teaspoonful of the mixture in the center of the wonton wrapper. Lightly brush the edges of the wonton wrapper with the beaten egg. Draw the wrapper up around the filling, leaving the top open and the filling exposed, and make several pinches in the wrapper to tighten around the filling. Gently rap on the counter or other surface to form a flat base. Sprinkle with optional black sesame seeds and a very light dash of dry sherry if desired. Repeat until all wrappers are used. This is enough filling for two dozen pieces.

Place a piece of parchment paper in the bottom of your steamer basket and working in batches, steam the dumplings for about 12 to 15 minutes. 

Note ~ Each dumpling wrapper has about 4 grams of carbohydrate. For my personal diabetic portion I ate two pieces of Shu Mai with the other two courses in my dinner.

Ropa Vieja

Spanish for "old clothes" Ropa Vieja is a popular Cuban dish of the most mouth watering, tender shredded beef. It is smothered in a rich, mildly spicy sauce of tomato, peppers, onions, garlic and an amazing West Indies style spice combination, cooked low and slow until thick and smooth. I remember this dish vividly from my youth as I spent many of my early years in Key West. Cuban cuisine is influenced by the West Indies and Caribbean with spices like cloves, allspice and paprika. I have used these classic spices in my version of this dish and tempered them with the classic flavors of cumin and oregano. Instead of the extreme heat of habanero peppers found in much of the Caribbean cuisine, I have spiced this with cayenne pepper but if that's the heat you like please feel free to use that instead. This is unlike any Ropa Vieja you've ever had and is a true inspiration from the cultural diversity of Miami. Perfect for your Super Bowl XVIL party as an entree or serve in smaller portions as a snack. It is pictured with deep fried corn tortillas. I hope you enjoy.

Ropa Vieja

Ingredients:

3 lb. flank steak

2 Tbsp. olive oil

1 cup green bell peppers, diced

1 cup red bell peppers, diced

3 garlic cloves, minced

1 cup onion, diced

2 Tbsp. tomato paste

2 tsp. cumin

1 tsp. oregano

2 bay leaves

1/4 tsp. ground cloves

1 tsp. allspice

1 Tbsp. paprika

1/4 tsp. cayenne pepper (or to taste)

1 - 14.5 ounce can diced tomatoes (no salt added)

2 cups low sodium beef stock

salt and pepper

Season flank steak with salt and pepper if desired. Sear the beef on both sides in a large heavy bottom, dutch oven or cast iron pot over medium high heat in 1 tablespoon of the olive oil. Transfer to plate.

Saute the bell peppers, garlic and onion in the other tablespoon of olive oil. Add the tomato paste and spices and stir to cook. Add the beef stock and diced tomatoes. Add the flank steak back into pot. If needed, add water to cover beef.

Bring to a simmer, partially cover and reduce heat. Simmer for at least 2 1/2 to 3 hours until the beef is fork tender and the vegetables have disintegrated and thickened the sauce. Remove beef, shred with fork and return to sauce and blend together.

Nutrition Facts

12 Servings

Amount Per Serving

Calories 222.2

Total Fat 11.0 g

Saturated Fat 4.0 g

Polyunsaturated Fat 0.6 g

Monounsaturated Fat 5.1 g

Cholesterol 56.7 mg

Sodium 223.2 mg

Potassium 675.7 mg

Total Carbohydrate 5.9 g

Dietary Fiber 1.7 g

Sugars 2.4 g

Protein 24.4 g

Spicy Floribbean Shrimp

The hot and tangy flavors of the Caribbean Islands influence these Floribbean style shrimp and make them spicy with an edge. That is my interpretation of the Floribbean style. A simple and widely used base of tomato, vinegar, lime juice and hot peppers impart so much flavor to these shrimp. This marinade can be very spicy so feel free to adjust it to your tastes. The cooking time will vary, depending on the size shrimp you use. I used medium shrimp that came 41 to 50 per pound. They roast quickly so keep an eye on them and don't let them over cook. They are done when they turn pink and curl slightly. These shrimp will add another spicy layer of flavor to your Super Bowl party. I hope you enjoy.

Spicy Floribbean Shrimp

Ingredients:

1 lb. shrimp, peeled if desired and deveined

1 tsp. olive oil

1 Tbsp. onion, chopped

1 tsp. garlic, minced

1/2 to 1 tsp. crushed red pepper flakes (or to taste)

1 tsp. thyme

1 Tbsp. white vinegar

1/4 cup lime juice

1 Tbsp. lime zest

1 Tbsp. ketchup (low carb is fine)

1/2 cup water

Place the olive oil in a small saute pan on medium high heat. Add the onion, garlic, crushed red pepper flakes and thyme. Saute for 2 minutes, stirring. Add the white vinegar, lime juice and zest, ketchup and water. Stir to blend. Bring to a simmer and reduce heat. Cook for about 2 or 3 minutes. Set aside and cool to room temperature.

Pour the cooled marinade into a large bowl. Add the cleaned shrimp and stir to coat with marinade. Marinate in the refrigerator for 10 to 20 minutes.

Preheat oven to 425'

Remove the shrimp with a slotted spoon and place on a sheet pan. Roast in hot oven about 4 to 5 minutes for medium shrimp or until the shrimp are pink and done. The time will depend on the size of the shrimp you use. Chill in the refrigerator before serving.

Nutrition Facts

4 Servings (as an entree or 8 servings as an appetizer or snack)

Amount Per Serving

Calories 142.6

Total Fat 3.2 g

Saturated Fat 0.6 g

Polyunsaturated Fat 0.9 g

Monounsaturated Fat 1.1 g

Cholesterol 172.3 mg

Sodium 216.7 mg

Potassium 250.0 mg

Total Carbohydrate 4.5 g

Dietary Fiber 0.4 g

Sugars 1.5 g

Protein 23.2 g

Note ~ The recipe for marinade is enough for up to 2 lbs. of shrimp if desired and the nutrition facts are based on all of the marinade being used. Try a cooling dip sauce for these Spicy Floribbean Shrimp of 1 cup sour cream, 1 tablespoon lime juice and 1 teaspoon lime zest. This

is a simple, great shrimp dip and palate refresher.

Cubano Black Bean Salsa

My original recipe for Cuban style black beans comes from my godmother Bobbie and this recipe is a tribute to her along with my well wishes as she recuperates. She taught me so much about the Cuban and Key West style of cooking over the years. This salsa uses a variation of her basic black beans and combines them with more typical salsa ingredients for a very tasty alternative to the common tomato salsa we all know. Quick and easy to prepare I have opted to use a canned black bean rather than cooking the beans for salsa but you certainly can if you prefer. A perfect dish for Super Bowl Sunday in Miami this salsa reflects some of the hot and sexy Cuban flavors of the city well. If you are lucky enough to have any leftover try throwing them into an omelet for dinner the next day. I hope you enjoy.

Cubano Black Bean Salsa

Ingredients:

1/2 cup onions, diced

2 cloves garlic, minced

2 Tbsp. olive oil

1 - 15 ounce can black beans, drained and rinsed well

1 tsp. cumin

1 tsp. coriander

1 tsp. dried cilantro

1 Tbsp. red wine vinegar

1 cup yellow bell peppers, diced

1 cup tomato, diced

1/2 avocado, diced

2 Tbsp. fresh cilantro, chopped

2 limes, juiced

salt and pepper

Place a sauce pan on medium heat and add 1 tablespoon of the olive oil, onions and garlic. Saute for about 2 or 3 minutes until the onions are translucent. Add the black beans, cumin, coriander, dried cilantro and red wine vinegar. Stir to combine and cook for about 5 to 7 minutes. Set aside to cool.

Combine the diced yellow bell pepper, tomato, avocado and fresh cilantro in a large bowl. Add the lime juice and remaining olive oil. Season with salt and pepper if desired. Add the cooled black beans and fold in taking care not to break up the beans. Chill well before serving. Garnish with a drizzle of additional red wine vinegar if desired prior to serving. Serve with Guilt Free Chips if desired. (see archives for recipe)

Nutrition Facts

32 - 1 1/2 Tablespoon Servings (about 3 cups total)

Amount Per Serving

Calories 39.0

Total Fat 1.8 g

Saturated Fat 0.3 g

Polyunsaturated Fat 0.1 g

Monounsaturated Fat 0.6 g

Cholesterol 0.0 mg

Sodium 1.4 mg

Potassium 81.5 mg

Total Carbohydrate 4.9 g

Dietary Fiber 1.9 g

Sugars 0.3 g

Protein 1.5 g

Mini Spanakopita

I love spanakopita and have made them in a smaller size that can be served as a nice hors d'oeuvre with drinks for New Years Eve. It is healthy, filled with spinach, but a little on the salty side because of the feta cheese and kalamata olives. If you want to reduce the salt due to dietary concerns you can omit the olives. These are delicious little flaky triangles filled with a burst of big flavor.

I also wanted to wish all of my readers a Happy New Year. May the coming new year bring us all good health, much happiness, great prosperity and peace. Please have a safe night and party with those you love! Thank you all for your wonderful posts to me and great words of encouragement. I look forward to creating new healthy recipes that leave us feeling good about ourselves in 2010. All I can say is, expect the unexpected! I hope you enjoy.

Mini Spanakopita

Ingredients:

1 - 10 ounce box frozen chopped spinach, defrosted with all water squeezed out

3 Tbsp. scallions, chopped (about 2 large scallions)

1/2 cup crumbled feta cheese

1/4 cup fresh parsley, chopped

16 kalamata olives, pitted and chopped

1 tbsp. dried dill

pinch nutmeg

1 egg, lightly beaten

12 sheets phyllo dough, defrosted according to package directions

3 Tbsp. unsalted butter, melted

freshly cracked black pepper

Preheat oven to 375'

In a large bowl mix the spinach, scallions, feta cheese, parsley, dill and nutmeg until evenly blended. Season with black pepper if desired. Add the beaten egg and mix well to combine.

To work with phyllo dough place the dough on a sheet pan and cover with a lightly dampened clean kitchen towel or paper towel to keep it from drying out,. Lightly brush a sheet of phyllo dough with melted butter and fold in half from top to bottom. Place a heaping tablespoonful of the filling on the bottom, leaving about a 1/2" border. Lightly brush the rest of the dough with butter. Picking the phyllo dough up from either the left or right corner, fold over to the opposite edge to make a triangle. Continue folding the triangle by folding it up, to the left and to the right until you reach the top. Lightly brush the top edge with butter if needed and fold to seal. Place on a sheet pan, seam side down and lightly brush the top with butter and season with freshly cracked black pepper. Repeat process to use all phyllo and filling.

Bake on the sheet pan for 20 to 25 minutes or until the phyllo is golden brown and crispy. Remove and cool on rack.

This can be served with a simple dipping sauce of plain yogurt blended with the juice and zest of one lemon, a dash of dill and seasoned with black pepper. It is a wonderful optional compliment to the spanakopita.

Nutrition Facts

12 Servings

Amount Per Serving

Calories 112.7

Total Fat 6.8 g

Saturated Fat 3.1 g

Polyunsaturated Fat 0.4 g

Monounsaturated Fat 1.7 g

Cholesterol 31.0 mg

Sodium 247.0 mg

Potassium 152.3 mg

Total Carbohydrate 9.9 g

Dietary Fiber 1.0 g

Sugars 0.2 g

Protein 3.3 g

Guilt Free Chips

Making these guilt free, low carb chips is more of a method than a recipe. The technique is very simple and only your imagination will limit the flavor combinations.

Begin by purchasing an assortment of your favorite low carb wraps, tortillas and flatbreads. There are some very good choices on the market. Look for a high fiber content with a low net carb. The size of the wraps you choose doesn't matter. I have used everything from 10" round wraps to 6" round wraps and long, rectangular flatbreads. Look for a little variety in flavor also. I have found a few great whole grain, spinach and even tomato in my supermarket.

To make these chips you'll need 2 tablespoons of egg whites, lightly beaten to break up, a small pastry brush, vegetable spray and an assortment of your choice of toppings like sesame seeds, poppy seeds, flax seeds, fennel seeds, garlic and onion powder, dried onion flakes, dried herbs like rosemary and thyme, grated cheeses like Parmesan, pecorino romano or cheddar. You can also try a squeeze of fresh lime juice across the top and sea salt if your diet allows. As you see, the combinations are almost endless. I've even made a sweet version with Splenda and cinnamon and you could add a sprinkle of ground nuts to that, too.

So, here's what you do. Lightly coat a sheet pan with vegetable spray. Take one of your wraps and brush the top with egg white. You won't need too much. Sprinkle with your choice of toppings. When you are done, lightly spray the top with vegetable spray. Using a sharp knife slice the wrap into strips and then cut the strips into rectangles about 2" by 1". The amount you get depends on the size of the wraps. I probably averaged about 2 dozen chips from a large 10" round wrap. Place each chip on the sheet pan, making sure they do not touch. Bake in a preheated 400' oven for anywhere from 4 to 8 minutes, again depending on the wrap. I tried baking two kinds of wraps together on a sheet pan but the timing was different for each so you should make your batches accordingly. Of course, it doesn't matter if the same kind of wraps have different flavored toppings on them. They will crisp up quickly and can go from crispy to burnt very fast so make sure you keep an eye on them. Remove and try and let them cool before you begin munching on them.

To figure out the carbs in your chips just subtract the dietary fiber from the total carbohydrate on the nutrition label. This will give you the net carb amount and you may already be used to doing this for your regular meals. Now, just divide your net carbs by the number of pieces you cut from each wrap. This will give you the approximate net carbs for each chip. It does vary slightly as the size of each chip may vary but it will give you a good estimate. It will be a very tiny number. This is really easy to do. Just remember to keep track of the different types of wraps you are using as the carbs will be different. The wraps I used yielded me an average of 0.29 grams net carbs in each chip so I decided to make a serving 12 chips, which equaled only 3.4 grams of net carbs. I calculated the vegetable dip at a 2 tablespoons per serving and that has a total of 1.5 net grams of carbs. This makes the grand total for this wonderful chips and dip snack 4.9 grams of net carbohydrate. It is a very nice portion size with an ample amount of dip for the one dozen chips.

So, it's pretty easy to make your own chips and I highly recommend that you give this a try. You'll be so happy with the delicious outcome and you'll be thrilled to have these healthy, baked, low carb chips in your life to enjoy anytime.

A single serving of Vegetable Dip and Chips...

Shrimp Yule Logs

My classic recipe adapted to reduce the carbohydrates but you and your guests would never notice. A crispy fried roll of phyllo dough filled with a savory shrimp mousseline scented with dry sherry. My original version was a very thin stick made with several layers of phyllo but this version is more substantial since the filling is very low in carbs and only uses a half a sheet of phyllo dough and thus its new name came into being. Easy to prepare and beautiful to look at, this dish is appropriate for a hearty hors d'oeuvre or even with a starter course for your Christmas dinner as it would pair nicely with soup or salad. I hope you enjoy.

Shrimp Yule Logs

Ingredients:

20 ounces shrimp, cleaned and deveined with tail removed

1/4 cup heavy cream

2 tsp. chives, chopped fine

1 tsp. garlic, chopped

2 tsp. shallots, chopped fine

1/3 cup egg whites, lightly beaten

2 Tbsp. dry sherry

1/4 tsp. white pepper

9 sheets of phyllo dough, defrosted according to manufacturers directions and cut in half through the center

1 Tbsp. unsalted butter, melted

canola oil for frying

Pulse shrimp and all ingredients, except the phyllo and butter, in the bowl of a food processor until it is a smooth paste. You may need to do this in small batches. Transfer shrimp paste to a small bowl that is set inside a larger bowl filled with ice. It is very important to keep the shrimp mixture very cold to eliminate any food safety concerns.

Place phyllo dough on a sheet tray and cover it with a lightly dampened, clean kitchen towel or paper towel.

You may want to prepare these in small batches right through the frying process to keep the filled phyllo from becoming soggy and possibly sticking. If they do stick a bit or break before they are fried have no fear. They will cook up the same and still be delicious. It will only give them a more rustic look, which is fine. Remember to always refrigerate any mixture not being used until you are ready for it.

Pipe a line of filling with a 1/2" tip or spread about 1 1/2 to 2 tablespoons of shrimp mixture across the bottom of the phyllo dough, allowing for about a half inch border on the bottom and sides. Lightly brush the top 1/2" with melted butter and roll to close. Make sure it is sealed well on the top and use an extra dab of melted butter if needed. Set on a sheet tray lined with parchment or wax paper and cover with a lightly dampened towel.

Pour canola oil into a large dutch oven or any other heavy bottomed pot. Attach a thermometer to the edge and make sure the bottom of it does not touch the bottom of the pot for an accurate reading. Heat the oil on medium high to high heat to 365'. Carefully place a few shrimp logs into the oil at a time, using a slotted spoon if necessary. Watch carefully, turning once or twice while frying to make sure that all sides are golden brown, as they cook quickly. Remove with spider or slotted spoon and transfer to a cooling rack that has been placed inside a paper towel lined sheet pan. Repeat process until all shrimp paste is used and logs have been fried. They are best if being served right away but if not they can be kept warm and crispy in a 200' oven.

Nutrition Facts

18 Servings

Amount Per Serving

Calories 76.4

Total Fat 2.8 g

Saturated Fat 1.4 g

Polyunsaturated Fat 0.3 g

Monounsaturated Fat 0.8 g

Cholesterol 54.1 mg

Sodium 88.2 mg

Potassium 75.6 mg

Total Carbohydrate 4.4 g

Dietary Fiber 0.1 g

Sugars 0.0 g

Protein 7.5

Mini Lobster Rolls

A delightful, single bite hors d'oeuver for your holiday party this year, in a small crispy package. My take on the classic Chinese crab rangoon this roll can be made with your choice of either fresh cooked lobster meat or the more economical surimi lobster meat. The surimi lobster gives these rolls great flavor but adds a few carbohydrates while the lobster meat has less carbs but adds sodium, potassium and cholesterol. The choice is yours depending on your preferences and pocketbook.

Lately, the question of how to estimate how many hors d'oeuvres will be needed for a cocktail party has come up. I learned a simple formula years ago and I think it works out quite well. You can estimate one piece per guest for every ten minutes of the cocktail party. If you are estimating hors d'oeuvres to enjoy with drinks before dinner then you can figure on about one per guest for every twenty minutes of your cocktail hour.

These Mini Lobster Rolls will go quickly and will please any crowd. The recipe sounds like it makes a lot but in reality they will just disappear before your eyes. I hope you enjoy.

Mini Lobster Rolls

Ingredients:

4 ounces cream cheese, at room temperature

2 Tbsp. heavy cream

1 Tbsp. fresh tarragon, chopped

1 Tbsp. fresh ginger, grated

1/4 tsp. white pepper

1/4 cup scallions, chopped

1/4 cup water chestnuts, chopped

8 ounces fresh cooked lobster meat or surimi lobster substitute

45 wonton wrappers

canola oil for frying

Place all ingredients, except the wonton wrappers, in the bowl of a food processor and pulse until smooth and combined. Transfer mixture to a small bowl.

Place the wonton wrappers, a small bowl of water and the lobster mixture on your workstation. To make the roll, using your fingers moisten all four edges of a wonton wrapper with the water. Spread one teaspoon of the lobster mixture across the bottom of the wrapper, leaving about a 1/4" border on the bottom and both sides. Fold the left and right sides in and lightly press down on the wrapper above the filling. Make sure the top is moistened. Starting at the bottom, roll the wrapper jell-roll style all the way to the top and seal. Place on a sheet pan that has been lined with parchment or wax paper. Repeat this process to use up all of the ingredients.

Fill a large, heavy bottom dutch oven no more than halfway with canola oil. Place a thermometer on the side of the pot so that the tip does not touch the bottom so your temperature reading will be accurate. Heat oil on high to 365'. Working in small batches drop rolls into the hot oil with a spider or slotted spoon. Cook until golden brown. Remove with the spider to a cooling rack that has been set inside a paper towel lined sheet pan. Repeat this process to cook all rolls.

Nutrition Facts Using Surimi Lobster Substitute

45 Servings

Amount Per Serving

Calories 39.0

Total Fat 1.5 g

Saturated Fat 0.7 g

Polyunsaturated Fat 0.2 g

Monounsaturated Fat 0.5 g

Cholesterol 6.2 mg

Sodium 60.3 mg

Potassium 14.1 mg

Total Carbohydrate 4.5 g

Dietary Fiber 0.2 g

Sugars 0.1 g

Protein 1.6 g

Note ~ If you prefer you can make these more substantial by by placing one scant tablespoon of lobster mixture in the center of the wonton wrapper. Fold in half by drawing two diagonal corners together forming a triangle. Press lightly to seal all edges. The nutrition facts will be changed and the total carbohydrates will be increased by one gram. By using this method you'll have a more significant hors d'oeuvre instead of a bite sized piece. This recipe will yield about 15 or so pieces.