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Post subject: Low sugar  PostPosted: Dec 03, 2007 - 10:34 AM

Sergeant Major
Beef Stir-Fry with Noodles
Prep: 15 min, Cook: 10 min.

* 1/4 lb. ramen noodles, flavor packet discarded
* 3 Tbs. soy sauce
* 1 Tbs. cornstarch
* 1 tsp. sugar
* 1 lb. boneless sirloin steak, thinly sliced across the grain
* 1 tsp. vegetable oil
* 1 tsp. Asian sesame oil
* 2 tsp. fresh ginger, minced
* 1 clove garlic, minced
* 1 cup scallions, chopped
* 1/4 lb. mushrooms, chopped
* 3/4 lb. frozen chopped spinach, thawed and drained, or fresh, chopped

Cook ramen noodles in a large pot of boiling salted water 3-4 minutes or until al dente. Drain thoroughly. Set aside and keep warm. Combine next 3 ingredients in a jar with a tight-fitting lid. Shake vigorously. Place sliced beef in a mixing bowl. Pour soy sauce mixture over beef and toss to coat. Heat vegetable and sesame oil in a wok or heavy nonstick skillet over high heat. Stir-fry ginger and garlic about 45 seconds. Add beef and marinade and stir-fry about 2 minutes or until beef begins to brown. Add scallions and mushrooms and stir-fry about 2 minutes or until scallions are softened. Add spinach and stir-fry another 45 seconds. Season with salt and pepper to taste. Serve over noodles with additional soy sauce if desired.

Per serving: calories 328, fat 12.0g, 33% calories from fat, cholesterol 106mg, protein 39.7g, carbohydrates 15.8g, fiber 4.8g, sugar 2.6g, sodium 1007mg, diet points 7.1.

Dietary Exchanges: Milk: 0.0, Vegetable: 1.6, Fruit: 0.0, Bread: 0.4, Lean meat: 0.0, Fat: 1.7, Sugar: 0.1, Very lean meat protein: 4.5Per serving:

The recommended wines are: Zinfandel, Burgundy, or Chardonnay.

Catfish with Lime
Prep: 5 min, Marinate: 15 min, Cook: 10 min.

* 4 catfish fillets, about 1/2 lb. each
* 2 Tbs. lime juice
* 1 lime, cut into wedges

Prepare grill or broiler. Place catfish fillets on a large platter. Pour lime juice over fillets. Turn to coat and marinate 15-20 minutes. Season fillets with salt and pepper to taste on both sides. Place fillets on grill or under broiler 8 minutes without turning. Serve catfish with lime wedges.

Per serving: calories 227, fat 11.5g, 46% calories from fat, cholesterol 92mg, protein 26.9g, carbohydrates 3.2g, fiber 0.7g, sugar 0.7g, sodium 115mg, diet points 5.9.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.2, Bread: 0.0, Lean meat: 3.9, Fat: 0.1, Sugar: 0.0, Very lean meat protein: 0.0Per serving:

Basil and Lemon Fish Fillets
Prep: 5 min, Cook: 10 min.

* 2 tsp. olive oil
* 1 ounce butter or margarine
* 2 cloves garlic, crushed
* 4 white fish fillets
* 1/3 cup plus 3 Tbs. basil leaves, torn into large pieces
* lemon or lime juice

Heat oil and butter in a large frying pan over a moderate heat. Add garlic and cook for 1 minute. Add fish and cook for a few minutes on either side or until fish flakes when tested with a fork, about 10 minutes total. Just before fish is cooked, add basil leaves and lemon or lime juice. Serve with a garden salad.

Per serving: calories 286, fat 10.0g, 31% calories from fat, cholesterol 115mg, protein 42.6g, carbohydrates 6.3g, fiber 3.8g, sugar 2.1g, sodium 129mg, diet points 6.3.

Dietary Exchanges: Milk: 0.0, Vegetable: 1.1, Fruit: 0.0, Bread: 0.0, Lean meat: 0.0, Fat: 1.2, Sugar: 0.0, Very lean meat protein: 6.9Per serving:

The recommended wine is: White Zinfandel.

Cheers Cheese Rastafarian

Cook, or be cooked. Have a nice day. Smile
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