Wish Upon A Dish: July 2012

July 31, 2012

FYI - How many carbs are we really allowed to eat?

If you are counting carbs or following South Beach Diet, these figures are not for you. Diabetics need to wrap their brain around not only eating the right carbs (yes, there are good carbs) but actually knowing they are allowed carbs as long as you balance the bad ones with the good ones.

How Many Carbs to Eat:

Dietitians agree that the following starting points for carb grams or choices per meal work for many people. Don't severely limit or avoid carbohydrate to control blood glucose -- you'll compromise your healthful eating plan and be less likely to control your blood glucose or long-term weight. A note about the list below: If you are of average size your carb counts per day and per meal are between the small and large sizes (for example, an average size woman should eat 45-60 g carb per meal).

Carb Counts per Day
Smaller Woman: 135 g carb. or 9 carb choices
Larger Woman: 180 g carb. or 12 carb choices
Smaller Man: 180 g carb. or 12 carb choices
Larger Man: 225 g carb. or 15 carb choices

Carb Counts per Meal
Smaller Woman: 45 g carb. or 3 carb choices
Larger Woman: 60 g carb. or 4 carb choices
Smaller Man: 60 g carb. or 4 carb choices
Larger Man: 75 g carb. or 5 carb choices

1 carb choice = 15 grams of carbohydrate

Both the American Diabetes Association and the U.S. government's Dietary Guidelines suggest eating 45-65 percent of your calories from carbohydrate sources. If you eat less carbohydrate, especially if you eat fewer than 1,500 calories a day, you won't get the nutrients you need.

With basic carb counting, you try to eat the same amount of carbohydrate at the same time each day. For example, if you eat 60 grams of carbohydrate (4 carb choices) for breakfast, you should eat that amount at breakfast every day.

"By keeping carbohydrate consistent, we can keep blood sugars on track," says nutritionist Linda Yerardi. "That does not mean you have to eat the same thing at every meal every day." You can choose from many different foods that have similar carbohydrate amounts.

My problem in the beginning of my diabetic journey was to eat a good breakfast. As long as I can remember I ate one meal a day, dinner. I never got hungry during the day, even working 12 hour days during the holidays. I now understand why I was never able to loose weight.

I am not 100% better but I do eat a breakfast sandwich at 10-11:oo, a snack at around 3:oo and dinner at 7:oo.
I also have been making single serving desserts, most healthy and they always include a fruit.

I have lost 13 pounds total and have kept it off as well as lowered my A1C from 6.7 to 5.6. This is HUGE for me.
Being at 5.6 does not mean I am no longer pre-diabetic, it shows you can control glucose with diet and not rely on pills.

I am a firm believer that the more pills you take, the more pills you need.
I prefer to try holistic methods where I know they can work but I give myself a time goal. If my diet did not show results in 1 year I would go on Metformin.

I made one change per week in my diet. Small steps will get you further.
I changed portions the first week. I ate half of what I used to eat.
I added beans the next week.
I limited my pasta or rice to one serving a week.
I eat portioned 'no sugar added' fruit cups for a snack.

Since my diagnosis 2 years ago, my cholesterol was at 210 and would not budge. This last test has me at 194.
I limited my dairy to one meal a day and my triglycerides are within the acceptable level.

Yes, I splurge. I drink wine with dinner. I have cut out hard liquor usually with juice of some sort and when I can, I drink red wine. I do not feel that I am depriving myself at all. I eat well, I don't skimp. I never get cravings anymore.

If you ask me what I think my most significant change was, I would have to tell you cutting out white foods made the most difference.

These tips can help anyone trying to eat better, loose weight and get better medical test results.

July 29, 2012

Best Fast Convenience Food Choices - KFC

Since we swore off KFC 10 years ago, I was curious to see what new offerings and changes they may have made to their menu. I always like to start these posts with what most people think as "healthy" picks and am surprised at how some healthy are not.

I am assuming that since most people know their fried is not the best pick, some might want to convince themselves that if they choose what they think is a healthy 'side', they can justify a piece of chicken.

Let's just see how their individual sides measure up.......



SIDES (individual) - rated by Total Carbs

No. 1
Green Beans
* Calories 25 * Total Fat 0g * Total Carbs 4g * Sugars 1g

No. 2
Mashed Potatoes without Gravy
* Calories 120 * Total Fat 3g * Total Carbs 15g * Sugars 15g

No. 3
Corn on the Cob (3")
* Calories 70 * Total Fat 0.5g * Total Carbs 16g * Sugars 3g

No. 4
Mashed Potatoes with Gravy
* Calories 120 * Total Fat 4g * Total Carbs 19g * Sugars 2g

No. 5
Macaroni and Cheese
* Calories 160 * Total Fat 7g * Total Carbs 19g * Sugars 2g

No. 6
Cole Slaw
* Calories 180 * Total Fat 10g * Total Carbs 20g * Sugar 17g

No. 7
Sweet Kernel Corn
* Calories 100 * Total Fat 0.5 * Total Carbs 21g 8 Sugars 3g

No. 8
Macaroni Salad
* Calories 190 * Total Fat 10g * Total Carbs 22g * Sugars 2g

No. 9
Biscuit (1)
* Calories 180 * Total Fat 8g * Total Carbs 23g * Sugars 2g

No. 10
Potato Salad
* Calories 210 * Total Fat 11g * Total Carbs 26g * Sugars 17g

No. 11
KFC® Cornbread Muffin
* Calories 210 * Total Fat 9g * Total Carbs 28g * Sugars 11g

No. 12
Corn on the Cob (5.5")
* Calories 140 * Total Fat 1g * Total Carbs 33g * Sugars 5g

No. 13
Potato Wedges
* Calories 290 * Total Fat 15g * Total Carbs 35g * Sugars 0g

No. 14
BBQ Baked Beans
* Calories 210 * Total Fat 1.5g * Total Carbs 41g * Sugars 18g

SALADS - rated by Total Carbs

No. 1
Caesar Side Salad without Dressing & Croutons
* Calories 40 * Total Fat 2g * Total Carbs 2g * Sugars 1g

No. 2
House Side Salad without Dressing
* Calories 15 * Total Fat 0g * Total Carbs 3g * Sugars 2g

No. 3
Crispy Chicken Caesar Salad without Dressing & Croutons
* Calories 340 * Total Fat 18g * Total Carbs 16g * Sugars 3g

No. 4
Crispy Chicken BLT Salad without Dressing
* Calories 360 * Total Fat 19g 8 Total Carbs 18g * Sugars 5g

DRESSINGS - rated by Total Carbs

No. 1
Heinz Buttermilk Ranch Dressing (1)
* Calories 28 * Total Fat 17g * Total Carbs 1g * Sugars 1g

No. 2
Marzetti Light Italian Dressing (1)
* Calories 15 * Total Fat 9.5 * Total Carbs 2g * Sugars 1g

No. 3
KFC® Creamy Parmesan Caesar Dressing 91)
* Calories 260 * Total Fat 26g * Total Carbs 4g * Sugars 2g

No. 4
Hidden Valley® The Original Ranch® Fat Free Dressing (1)
* Calories 35 * Total Fat 0g * Total Carbs 8g * Sugars 2g

No. 5
Parmesan Garlic Croutons Pouch
* Calories 70 * Total Fat 3g * Total Carbs 8g * Sugars 0g

STRIPS, FILETS, POPCORN CHICKEN & BITES

No. 1
Original Recipe® Bites (6)
* Calories 200 * Total Fat 9g * Total Carbs 7g * Sugars 0g

No. 2
KFC® or Filet
* Calories 200 * Total Fat 9g * Total Carbs 8g * Sugars 0g

No. 3
Crispy Strips (2)
* Calories 260 * Total Fat 14g * Total Carbs 11g * Sugars 0g

No. 4
Popcorn Chicken - Kids
* Calories 260 * Total Fat 17g * Total Carbs 12g * Sugars 0g

No. 5
Original Recipe® Bites (10)
* Calories 300 * Total 15g * Total Carbs 12g * Sugars 0g

No. 6
Crispy Strips (3)
* Calories 390 * Total Fat 21g * Total Carbs 17g * Sugars 0g

No. 7
Popcorn Chicken - Individual
* Calories 400 * Total Fat 26g * Total Carbs 18g * Sugars 0g

No. 8
Popcorn Chicken - Large
* Calories 560 * Total Fat 37g * Total Carbs 26g * Sugars 0g

For a comprehensive nutritional listing of all the items on their menu, click here.

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July 22, 2012

Best Fast Convenience Food Choices - Taco Bell

Not my idea to do Taco Bell, I am still terrified of this place with all the Health Department nightmares and I would rather miss a meal then eat their food, but The Nudge convinced me this is a popular place. So popular it ranks 6th in the list of highest sales for fast food.

So, I guess by popular demand, the 5th week of Best Fast Convenience Food Choices will showcase Taco Bell.

On researching the menu, I read that they just released a whole campaign around the Cantina Bell Menu.

So, since the Cantina Bell is new (as July 2012), I will start my list with their bowl and then the burritos.



Cantina Bowl
Calories 560
Total Fat 22g
Total Carbs 64g
Sugar 4g






Check out the carbs in this!!

Cantina Burrito
Calories 760
Total Fat 27g
Total Carbs 96g
Sugars 7g













TACOS - Rated by Total Carbs

No. 1
Crunchy Taco
* Calories 170 * Total Fat 10g * Total Carbs 12g * Sugars 1g

No. 2
Fresco Crunchy Taco
* Calories 140 * Total Fat 8g * Total Carbs 13g * Sugars 1g

No. 3
Doritos® Locos Tacos
* Calories 170 * Total Fat 9g * Total Carbs 13g * Sugars 1g

No. 4
Doritos® Locos Tacos Supreme
* Calories 200 * Total Fat 11g * Total Carbs 15g * Sugars 2g

No. 5
Crunchy Taco Supreme®
* Calories 200 * Total Fat 12g 8 Total Carbs 15g * Sugars 2g

No. 6
Fresco Chicken Soft Taco
* Calories 150 * Total Fat 3.5g * Total Carbs 18g * Sugars 2g

No. 7
Chicken Soft Taco
* Calories 170 * Total Fat 6g * Total Carbs 18g * Sugars 1g

No. 8
Soft Taco Supreme® - Beef
* Calories 230 * Total Fat 11g * Total Carbs 22g * Sugars 3g

No. 9
Soft Taco - Beef
* Calories 200 * Total Fat 9g * Total Carbs 19g * Sugars 1g

No. 10
Grilled Steak Soft Taco
* Calories 250 * Total Fat 14g * Total Carbs 19g * Sugars 2g

No. 11
Crispy Potato Soft Taco
* Calories 270 * Total Fat 13g * Total Carbs 31g * Sugars 1g

No. 12
Double Decker® Taco
* Calories 320 * Total Fat 14g * Total Carbs 37g * Sugars 2g

No. 13
DOUBLE DECKER® Taco Supreme®
* Calories 350 * Total Fat 16g * Total Carbs 40g * Sugars 3g










TACO SALADS - rated by Total Carbs

No. 1
Express Taco Salad w/Chips
* Calories 580 * Total Fat 29g * Total Carbs 59g * Sugars 7g

No. 2
Fiesta Taco Salad - Chicken
* Calories 720 * Total Fat 35g * Total Carbs 70g * Sugars 8g

No. 3
Fiesta Taco Salad - Steak
* Calories 720 * Total Fat 36g * Total Carbs 70g * Sugars 8g

No. 4
Fiesta Taco Salad - Beef
* Calories 780 * Total Fat 42g * Total Carbs 74g * Sugars 7g











BURRITOS - rated by Total Carbs

No. 1
Chili Cheese Burrito
* Calories 380 * Total Fat 17g * Total Carbs 41g * Sugars 2g

No. 2
Chicken Burrito
* Calories 420 * Total Fat 18g * Total Carbs 48g * Sugars 3g

No. 3
Burrito Supreme® - Chicken
* Calories 390 * Total Fat 12g * Total Carbs 52g * Sugars 5g

No. 4
Burrito Supreme® - Steak
* Calories 390 * Total Fat 13g * Total Carbs 52g * Sugars 5g

No. 5
Burrito Supreme® - Beef
* Calories 420 * Total Fat 16g * Total Carbs 53g * Sugars 5g

No. 6
1/2 lb. Combo Burrito
* Calories 460 * Total Fat 18g * Total Carbs 53g * Sugars 3g

No. 7
Bean Burrito
* Calories 370 * Total Fat 11g * Total Carbs 56g * Sugars 3g

No. 8
1/2 lb. Cheesy Potato Burrito
* Calories 540 * Total Fat 26g * Total Carbs 59g * Sugars 4g

No. 9
Black Bean Burrito
* Calories 410 * Total Fat 12g * Total Carbs 62g * Sugars 3g

No. 10
7 Layer Burrito
* Calories 510 * Total Fat 19g * Total Carbs 68g * Sugars 4g

No. 11
Beefy 5-Layer Burrito
* Calories 550 * Total Fat 22g * Total Carbs 68g * Sugars 5g

No. 12
XXL Grilled Stuft Burrito - Steak
* Calories 820 * Total Fat 36g * Total Carbs 91 * Sugars 7g

No. 13
XXL Grilled Stuft Burrito Chicken
* Calories 830 * Total Fat 35g * Total Carbs 91g * Sugars 6g

No. 14
XXL Grilled Stuft Burrito - Beef
* Calories 880 * Total Fat 42g * Total Carbs 94g * Sugars 6g

For in depth nutrition information on all items, click here.

You will find a complete Diabetic Exchange List here.

This impressed me, I have not seen this breakdown with any of the other establishments I showcased so far.

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July 21, 2012

Eclair Cake - July Recipe Redux Challenge



The Recipe Redux challenge this month was to beat the heat with a no cook meal.

There sure were enough courses to choose so I choose dessert because by chance I actually needed a quick dessert the other day when it was 100° and I was not about to bake.

Somewhere in the annuls of my creative disturbed mind, I remembered a no bake layer cake made with pudding and graham crackers.

Nothing special but it was pretty good. What I liked about this recipe (besides the ease of preparation) was the endless possibilities of flavor combinations that could be made to suit a family's preferences. It also can be made pretty healthy without changing the texture or the flavors.

I picked chocolate and vanilla (The Nudge's favorites) but next time I make this I will try the Honey and Pistachio. What am I talking about?

Graham crackers and pudding. You could use the lower fat versions (which are pretty low fat) and the sugar-free puddings and skim milk. The only slightly non-healthy part of this recipe is the ganache topping, but if you used dark chocolate (70% cocoa) not all would be lost. You could even use a sugar-free chocolate ice cream topping.

You need a small baking pan, about 7x5 but with some maneuvering you could use an 8x8 square cake pan, just have to double the recipe amounts.

Cast of Characters:
1 box graham crackers, any flavor
1 box sugar free instant pudding
2 cups skim milk
1/3 cup dark chocolate, chopped
1/4 cup fat-free half & half
1 1/2 tablespoon light corn syrup

1. Cover bottom of 3-cup baking dish with layer of graham crackers, breasking crackers as necessary to line the bottom of dish. Top with a 1/3 pudding and another layer of crackers. Repeat with pudding and crackers two more times, ending with the crackers.
3. Microwave half & half, chocolate and corn syrup in bowl 1-2 minutes at 50% power.
Stir after 1 minute and continue to nuke.
Cool to room temp and pour over cake, smoothing evenly. Refrigerate at least 6 hours but overnight is better.

The crackers absorb the moisture from the pudding and becomes cake-like. It is very rich so one small baking pan will easily serve 6. Top with Dream Whip, Cool-Whip or unsweetened creme fraiche. I would recommend topping with some toasted nuts and if you use the pistachio pudding, chopped pistachios on top would make a nice finish to this 10 minute dessert.



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July 19, 2012

Chicken Cutlets Served Over Polenta Cakes w/Creamy Mushroom Provolone Sauce



Yes, it was as good as the description.

You can find the Creamy Mushroom Provolone Sauce on my sister site, Pass the Sauce.
This post is about the Stone Ground Polenta Cakes.

Two things, I always add honey to my polenta water and I don't stir it constantly.
My polenta is perfect every time.

I have tried the baked technique and it works fine....if you want your polenta to stay loose (like in shrimp and grits). I needed this polenta to be dry so I could form cakes.

Usually I pour the cooked polenta into a small brownie-sized aluminum pan, cover and cool. Once hard I cut into squares or rectangles and then fry or grill.
This time I decided to use my 4" tart pans to make 3 cakes.
This recipe was perfect for 3 so if you need 6, just double the amounts. The ratio for firm polenta is 1 part dry to 4 parts liquid.

Stone Ground White Polenta Cakes
makes 3 (4") cakes

* 1/3 stone ground corn
* 1 cup water
* 1/3 cup milk
* 1 tablespoon honey
* 1 tablespoon butter
* 1 teaspoon salt
* 1/2 teaspoon pepper

Boil salted water in a small saucepan and stream the polenta in as you stir with a wooden spoon.
Season with salt, pepper and honey.
When mixture becomes thickened, cover, lower heat to lowest setting and cook.
Every 15 minutes stir the polenta until the mixture pulls away from the sides of the pan.
Add milk and butter and bring the mixture back up to a bubble. Turn the heat off, cover the pan and let it sit for 15 minutes.

Stir and pour into pan(s) to set.
Cover with plastic wrap and set aside until 30 minutes before dinner.

In a non-stick frying pan, coat bottom with canola oil and fry, on high heat, each polenta cake until the edges brown, about 15 minutes. Remove to a platter and keep warm in an oven.

July 18, 2012

I started another blog

For a few weeks now I have been toying with the idea to open another blog in conjunction with this one and like this one is about diabetic friendly meals, the other one would concentrate on all kinds of sauces, just the sauces with ideas on what to serve them with.

It is called 'Pass the Sauce' and can be accessed here.
As soon as I make a logo I will post a link that will be stationed at the bottom of this blog.

I am hoping that once I get a nice library of recipes, with one click, cooks can get a full spectrum of sauces.

I will be covering the full gamit of foods with some updates on traditional basic favorites, to new and exciting spiced and herbal ones.
Some will be not-so-healthy and most will be healthy. Some will come with a few exchanges for ingredients not on hand as well as where to buy the best of what might be considered unique to your pantry.

I will give the history (if a sauce has one) and if it is diabetic friendly, healthy or just plain decadent. I will try to rate them from 1 (being easist) to 5 (being more involved) and what to ladle on or mix your sauce with.

It will take me a few days to get it totally up and running and all the bugs worked out but I was just too excited to wait that long.

I hope you get as much out of it as I am, writing it.

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July 17, 2012

Pasta Primavera

This dish sings the praises of spring. Not Spring anymore? No reason we can't use summer produce and since I only need 6 stalks of asparagus, I don't mind paying $3.99 a pound.

My primavera is very simple, lots of sliced garlic and whatever vegetables your family will eat.

I don't think enough primavera is eaten during the hot summer nights or maybe it has lost it's appeal. Hey, if you wanted to grill your vegetables, all you would have to do is boil water for the pasta, add the vegetables with some garlic and olive oil and you won't break a sweat.

I think that nowadays we are trying so hard to decompose the oldies but goodies, we forget why they became 'the goodies' in the first place.

Primavera made correctly is as healthy as a pasta dish can get. The addition of cheese might be the only splurge in this recipe.

For a Diabetic, this dish is a total win. If your family is opposed to all vegetables, add in some bacon for the meat eaters like I did. Although not a fan of whole wheat pasta, the only penne I had was the Barilla Whole Wheat.

People (and diabetics, too) need to understand that whole wheat pasta to a Diabetic has no more medical benefit then the regular semolina pasta does. I recommend Dreamfields brand pasta for carb control.

Key to eating pasta without playing havoc with your BS, is to make sure you are consuming 1/2 cup cooked pasta with at least 1/2 cup vegetables and 1/2 cup protein or 2/3 vegetables to 1/3 pasta.

Prepare these ingredients:

* 3 slices bacon, cut into 1/2" lardons
* 2 cloves garlic, thinly sliced
* 1/4 cup sliced onion (red or sweet white)
* 1 small zucchini, sliced in coins
* 1 carrot, sliced in diagonal 1" slices
* 1 small head broccoli, cut into small flowerettes
* 1/4 red pepper, sliced
* 6 spears asparagus, 2" cut off from the tip
* 6 oz. mushrooms of choice
* salt & pepper to taste
* 1/2 cup grated cheese (Parmesan or Romano)

1. Heat olive oil in large fry pan. I use stainless steel for the caramelizing it provides to the dish. Add bacon and fry (you can drain off the fat if desired). Add garlic and cook until you can smell it.
2. Start adding the vegetables in the order of longest cooking first on down to the asparagus. Onions, carrots, red pepper, mushrooms, broccoli, zucchini and then asparagus.
3. Saute each vegetable for 1 minute on high heat before adding the next, adding more oil if the pan gets too dry. Season with salt & pepper.
4. Boil pasta and scoop the pasta, when cooked, right into the fry pan. Add more water if needed for more moisture.
5. Shut off the heat and add the cheese.

Remember, the pasta will continue to soak up the sauce, so more water is better in this case. Serve with extra cheese.



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July 15, 2012

Best Fast Convenience Food Choices - Sonic

Week four of my best fast food choices for Diabetics and anyone looking to eat less carbs, takes us to Sonic.

I do not have one near me and there are only four drive-ins in the whole state of NJ but there is one right over the Delaware River in PA. On our way to visit his Mom, we needed to eat something and Sonic was right there. I probably didn't make the best choice with their chicken nuggets.

Chicken fingers, nuggets and crispers are my fast food downfall, so when I do eat them (usually at Chili's), I make sure they are real meat chicken and take out half the order and put it back in the bag, pawn them off on The Nudge or throw them away.
Yes, it's a waste of food but better that then sacrificing my health not to mention the guilt I feel afterwards.

Sonic has 28 pages of menu items, that is a huge amount, so I only picked the basics that I thought would be ordered most often. I also am not including any drinks or sweets.

BURGERS - Rated by Carbs

No. 1
Jr. Deluxe Burger
* Calories 380 * Total Fat 23g * Total Carbs 32g * Sugars 4g

No. 2
Jr. Deluxe Cheeseburger
* Calories 450 * Total Fat 28g * Total Carbs 33g * Sugars 4g

No. 3
Jr. Burger
* Calories 340 * Total Fat 17g * Total Carbs 34g * Sugars 6g

No. 4
Jr. Double Cheeseburger
* Calories 600 * Total Fat 76g * Total Carbs 35g * Sugars 7g

No. 5
Jalapeno Burger
* Calories 640 * Total Fat 37g * Total Carbs 42g * Sugars 6g

No. 6
Sonic® Burger (w/mustard)
* Calories 640 * Total Fat 37g * Total Carbs 43g * Sugars 7g

No. 7
Sonic® Cheeseburger (w/mustard)
* Calories 710 * Total Fat 43g * Total Carbs 43g * Sugars 7g

No. 8
Super Sonic® Jalapeno Double Cheeseburger
* Calories 1120 * Total Fat 76g * Total Carbs 43g * Sugars 7g

No. 9
Sonic® Burger (w/mayonnaise)
* Calories 740 * Total Fat 48g * Total Carbs 44g * Sugars 7g

No. 10
Green Chile Cheeseburger
* Calories 710 * Total Fat 43g * Total Carbs 44g * Sugars 7g

No. 11
Sonic® Cheeseburger (w/mayonnaise)
* Calories 800 * Total Fat 54g * Total Carbs 44g * Sugars 7g

No. 12
Super Sonic®Double Cheeseburger (w/mustard)
* Calories 1120 * Total Fat 76g * Total Carbs 44g * Sugars 8g

No. 13
Super Sonic® Bacon Double Cheeseburger (w/mayonnaise)
* Calories 1280 * Total Fat 92g * Total Carbs 44 * Sugars 7g

No. 14
Sonic® Bacon Cheeseburger (w/mayonnaise)
* Calories 870 * Total Fat 59g * Total Carbs 45g * Sugars 7g

No. 15
Super Sonic® Double Cheeseburger (w/mayonnaise)
* Calories 1220 * Total Fat 87g * Total Carbs 45g * Sugars 8g

No. 16
Sonic® Burger (w/ketchup)
* Calories 650 * Total Fat 37g * Total Carbs 46g * Sugars 10g

No. 17
Sonic® Cheeseburger (w/ketchup)
* Calories 720 * Total Fat 43g * Total Carbs 47g * Sugars 10g

No. 18
Super Sonic® Double Cheeseburger (w/ketchup)
* Calories 1130 * Total Fat 76g * Total Carbs 47 * Sugars 11g

No. 19
Veggie Burger (w/mustard)
* Calories 450 * Total Fat 14g * Total Carbs 64g * Sugars 8g

No. 20
Veggie Burger (w/mayonnaise)
* Calories 540 * Total Fat 25g * Total Carbs 65g * Sugars 8g

No. 21
Veggie Burger (w/ketchup)
* Calories 450 * Total Fat 14g * Total Carbs 67g * Sugars 11g

FRENCH FRIES - rated by Total Carbs

No. 1
French Fries - small
* Calories 200 * Total Fat 8g * Total Carbs 30g * Sugars 0g

No. 2
French Fries w/cheese - small
* Calories 350 * Total Fat 18g * Total Carbs 38g * Sugars 1g

No. 3
French Fries w/chili & cheese - small
* Calories 380 * Total Fat 20g * Total Carbs 40g * Sugars 1g

No. 4
French Fries - medium
* Calories 340 * Total Fat 16g * Total Carbs 46g * Sugars 0

No. 5
French Fries w/cheese - medium
* Calories 490 * Total Fat 26g * Total Carbs 53g * Sugars 1g

No. 6
French Fries w/chili & cheese - medium
* Calories 560 * Total Fat 31g * Total Carbs 57g * Sugars 2g

No. 7
French Fries - large
* Calories 470 * Total Fat 22g * Total Carbs 64g Sugars 0g

No. 8
French Fries w/cheese - large
* Calories 780 * Total Fat 41g * Total Carbs 88g * Sugars 2g

No. 9
French Fries w/chili & cheese - large
* Calories 890 * Total Fat 48g * Total Carbs 94g Sugars 3g

SNACK & SIDES - rated by Total Carbs

No. 1
Tater Tots- small
* Calories 220 * Total Fat 12g * Total Carbs 27g * Sugars 0g

No.2
Tater Tots w/cheese - small
* Calories 290 * Total Fat 18g * Total Carbs 27g * Sugars 1g

No. 3
Tater Tots w/chili & cheese - small
* Calories 330 * Total Fat 20g * Total Carbs 29g * Sugars 1g

No. 4
Tater Tots - medium
* Calories 360 * Total Fat 19g * Total Carbs 43g * Sugars 0g

No. 5
Tater Tots w/cheese - medium
* Calories 430 * Total Fat 28g * Total Carbs 43g * Sugars 1g

No. 6
Tater Tots w/chili & cheese - medium
* Calories 540 * Total Fat 33g * Total Carbs 48g * Sugars 2g

No. 7
Onion Rings - medium
* Calories 440 * Total Fat 21g * Total Carbs 55g * Sugars 14g

No. 8
Tater Tots - large
* Calories 580 * Total Fat 31g * Total Carbs 69g * Sugars 1g

No. 9
Onion Rings - large
* Calories 640 * Total Fat 31g * Total Carbs 80g * Sugars 20g

No. 10
Tater Tots w/cheese - large
* Calories 840 * Total Fat 50g * Total Carbs 86g * Sugars 2g

No. 11
Tater Tots w/chili & cheese - large
* Calories 980 * Total Fat 59g * Total Carbs 93 * Sugars 3g

CHICKEN- rated by Total Carbs

No. 1
Chicken Strips (3)
* Calories 300 * Total Fat 16g * Total Carbs 16g * Sugars 0g

No. 2
Chicken Strips (5)
* Calories 490 * Total Fat 27g * Total Carbs 26g 8 Sugars 0g

No. 3
Jumbo Popcorn Chicken - small
* Calories 380 * Total Fat 22g * Total Carbs 27g * Sugars 1g

No. 4
Grilled Chicken Sandwich
* Calories 430 * Total Fat 20g * Total Carbs 33g * Sugars 6

No. 5
Grilled Chicken Wrap
* Calories 390 * Total Fat 14g * Total Carbs 39g * Sugars 5g

No. 6
Jumbo Popcorn Chicken - large
* Calories 560 * Total Fat 32g * Total Carbs 41g * Sugars 2g

No. 7
Chicken Strip Sandwich
* Calories 450 * Total Fat 24g * Total Carbs 43g Sugars 4g

No. 8
Crispy Chicken Sandwich (wheat)
* Calories 570 * Total Fat 33g * Total Carbs 47g * Sugars 6g

No. 9
Crispy Chicken Wrap
* Calories 490 * Total Fat 23g * Total Carbs 49g * Sugars 5g

No. 10
Chicken Club Toaster® Sandwich
* Calories 810 * Total Fat 46g * Total Carbs 63g * Sugars 7g

No. 11
Chicken Strip Dinner
* Calories 1010 * Total Fat 46g * Total Carbs 11g * Sugars 8g


For the total menu and nutrition facts, download this PDF.

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July 14, 2012

Mexican Snapper en Papillote



When I made my tamales this January (for another challenge), I used banana leaves. I bought a package of corn husks, but never used them.
There they hung, on my vegetable bins, daring me to do something with them.


Bet you can guess what I'm making.....?

Based on the Mexican version of en papillote, I took a fish, wrapped them in corn husks and cooked them on the grill.



Red Snapper Cooked in Corn Husks
Recipe by Wish Upon A Dish adapted from Marcela Valladolid
Serves: 4 servings

* 2 teaspoons white wine
* 2 teaspoons lemon juice
* 1 teaspoon fish sauce
* 1 tablespoon sambal oelek
* Four 6-ounce center-cut boneless and skinless snapper fillets
* Salt and freshly ground black pepper
* 12 soaked corn husks, patted dry
* 1/2 white onion, sliced
* 1 lemon, 8 slices

Directions

In a mixing bowl, combine the wine, lemon juice, fish sauce and sambal oelek.
Mix well to incorporate evenly. Sprinkle the snapper on both sides with some salt and pepper and place inside the bowl, coating with the marinade. Cover with plastic wrap and let marinate for 2 hours.

Place 3 corn husks vertically overlapping each other on a cutting board. Place 1 fillet on the corn husks, reserving the marinade. Top with a tablespoon of sliced onions, a tablespoon of the reserved marinade and some more salt and pepper. Lay 2 lemon slices on each piece of fish and fold the husks from the bottom up, and then from top to bottom. Then fold in the sides to the center. Cut kitchen twine into 16 (10") pieces and tie one horizontally and one vertically around the middle of the packet (like a present). Repeat with the remaining ingredients.

Wrap aluminum foil around each corn husk-covered halibut and place in a large cast-iron skillet, on a griddle or on the grill. Cook on medium heat for 10 minutes on each side. Remove from the heat and remove the foil and corn husk carefully, making sure not to burn yourself with the steam. Pinch each end of the husks and tie a sting to hold it, making a boat.
Serve one per person with a 1/2 cup Mexican Red Rice.



I forgot how good cooked wrapped foods can be, especially fish. It comes out moist and perfectly cooked. A wonderfully easy and fail-proof way to cook your first fish.

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July 10, 2012

Grilled Ginger-Hoisin Shrimp



This recipe comes, by way of FedEx, from a site I have subscribed to for many tasty years....America's Test Kitchen. I bought a new cookbook because their special deal was too good to pass up.

If you bought the America's Test Kitchen Cooking for Two 2012, you got the 2011 addition at no extra charge (not even S&H).
I sat The Nudge down last week and gave him first dibs on picking four recipes from the 2012 addition.

The first recipe he choose was an Asian-style shrimp dish.

I used the sauce ingredients to make a basting sauce to use on the grill. The amounts clearly made enough for 4 servings.

Thumbs up, a definite keeper.



Grilled Ginger-Hoisin Shrimp
Adapted from America's Test Kitchen Cooking for Two 2012
serves 2

* 1 tablespoon hoisin sauce
* 1 tablespoon water
* 2 teaspoons grated fresh ginger
* 1 1/2 teaspoon rice vinegar
* 3/4 teaspoon low-sodium soy sauce
* 1 scallion, sliced thin
* Pinch red pepper flakes
* 12 ounces X-Large shrimp, peeled and deveined
* 1/8 teaspoon sugar
* 1/8 teaspoon salt
* 1/8 teaspoon pepper
* 2 teaspoons canola oil

1. Whisk hoisin sauce, water, ginger, vinegar, soy sauce, scallion and pepper flakes together in bowl. Reserve 1 tablespoon for basting and the rest for the dipping sauce.
2. Pat shrimp dry and season with salt, pepper and salt. Let rest for 15 minutes.
3. Set the grill for direct cooking and skewer the shrimp.
4. Once the coals are hot, place the shrimp on the grill and baste the tops with the sauce. Cook for 3 minutes and flip over. Baste the other side and grill for 3 more minutes or until crispy crunchy and cooked through.
5. Serve reserved sauce for dipping.



I made a basic chopped garden salad on the side.

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July 8, 2012

Best Fast Convenience Food Choices - Wendy's

This is our third Sunday showcasing the best fast foods for Diabetics and people looking to eat less carbs.

This week Wendy's is in the spotlight. What I do like about this chain is that, like Burger King, they will make your order to what you want, so you can eliminate the most foods you don't need to eat but still have something you will like.

First up is the Garden Sensations® Salads and then the dressings (rated by total carbs)......

No. 1
BLT Cobb Salad - Half Size
Calories 200
Total Fat 10g
Total Carbs 6g
Sugars 3g

No. 2
BLT Cobb Salad - Full Size
Calories 390
Total Fat 20g
Total Carbs 9g
Sugars 4g

No. 3
Apple Pecan Chicken Salad - Half Size
Calories 170
Total Fat 15g
Total Carbs 15g
Sugars 11g

No. 4
Spicy Chicken Caesar Salad - Half Size
Calories 250
Total Fat 13g
Total Carbs 15g
Sugars 3g

No. 5
Baja Salad - Half Size
Calories 280
Total Fat 16g
Total Carbs 18g
Sugars 6g

No. 6
Spicy Chicken Caesar Salad - Full Size
Calories 470
Total Fat 25g
Total Carbs 26g
Sugars 3g

No. 7
Apple Pecan Chicken Salad - Full Size
Calories 350
Total Fat 11g
Total Carbs 30g
Sugars 20g

No. 8
Baja Salad - Full Size
Calories 540
Total Fat 32g
Total Carbs 34g
Sugars 10g

DRESSINGS - Rated by Total Carbs

No. 1
Light Classic Ranch
Calories 50
Total Carbs 2g

No. 2
Classic Ranch
Calories 100
Total Carbs 2g

No. 3
Creamy Red Jalapeno
Calories 100
Total Carbs 2g

No. 4
Avocado Ranch Dressing
Calories 100
Total Carbs 2g

No. 5
Lemon Garlic Caesar
Calories 110
Total Carbs 2g

No. 6
Italian Vinaigrette
Calories 70
Total Carbs 4g

No. 7
Thousand Island
Calories 160
Total Carbs 5g

No. 8
Pomegranate Vinaigrette
Calories 60
Total Carbs 8g

No. 9
Fat Free French
Calories 40
Total Carbs 9g

SANDWICHES - Rated by Total Carbs
(includes standard toppings)

No. 1
Cheesy Cheddarburger
Calories 300
Total Carbs 24g

No. 2
Jr. Hamburger/Hamburger (Kids Meal)
Calories 250
Total Carbs 25g

No. 3
Grilled Chicken Go Wrap
Calories 260
Total Carbs 25g

No. 4
Jr. Cheeseburger/Cheeseburger (Kids Meal)
Calories 290
Total Carbs 25g

No. 5
Jr. Bacon Cheeseburger
Calories 400
Total Carbs 25g

No. 6
Double Stack
Calories 400
Total Carbs 26g

No. 7
Jr. Cheeseburger Deluxe
Calories 350
Total Carbs 27g

No. 8
Crispy Chicken Go Wrap
Calories 340
Total Carbs 31g

No. 9
Homestyle Chicken Go Wrap
Calories 350
Total Carbs 32g

No. 10
Crispy Chicken Caesar Wrap
Calories 430
Total Carbs 35g

No. 11
Crispy Chicken Sandwich (Kids Meal)
Calories 330
Total Carbs 36g

No. 12
Crispy Chicken Sandwich
Calories 380
Total Carbs 37g

No. 13
Monterey Ranch Crispy Chicken Sandwich
Calories 400
Total Carbs 37g

No. 14
The "W"
Calories 580
Total Carbs 40g

No. 15
Baconator® Single
Calories 660
Total Carbs 40g

No. 16
Son of Baconator
Calories 700
Total Carbs 40

No. 17
Baconator Double
Calories 970
Total Carbs 40g

No. 18
Asiago Ranch Club w/Ultimate Chicken Grill
Calories 570
Total Carbs 41g

No. 19
1/4 lb. Single
Calories 580
Total Carbs 42g

No. 20
Bacon Deluxe Single
Calories 670
Total Carbs 42g

No. 21
1/2 lb. Double
Calories 800
Total Carbs 42g

No. 22
Bacon Deluxe Double
Calories 890
Total Carbs 42g

No. 23
Ultimate Chicken Grill Sandwich
Calories 390
Total Carbs 43g

No. 24
Spicy Chicken Fillet Sandwich
Calories 530
Total Carbs 55g

No. 25
Homestyle Chicken Fillet Sandwich
Calories 560
Total Carbs 57g

No. 26
Asiago Ranch Club w/Spicy Chicken
Calories 710
Total Carbs 57g

No. 27
Asiago Ranch Club w/Homestyle Chicken
Calories 730
Total Carbs 59g

For more indepth nutrition facts and the rest of the menu items, you can download this PDF.

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July 1, 2012

Best Fast Convenience Food Choices - Boston Market

My second installment of the best diabetic friendly choices for eating at your favorite fast food establishment (only in an emergency, right?).

This time I am highlighting Boston Market.

Since their specialty is chicken, most of their individual meals are pretty friendly, but watch out for the meatloaf and pot pies.

While most of the poultry has zero-to-one gram of carbs, I rated them by their Total Fat Stat. After the meat, I will list the sides, the sauces and the sandwiches by total carbohydrates.

To keep this post short, for complete information (calories, fat, carbs, fiber, sugars) click here.

INDIVIDUAL MEALS

No. 1
Turkey Breast - Regular
Total Fat 3g

No. 2
Turkey Breast - Large
Total Fat 4.5g

No. 3
Rotisserie Chicken - Quarter White, No Skin
Total Fat 2.5g

No. 4
Rotisserie Chicken - Three Piece Dark Skinless (Thigh & 2 Drumsticks)
Total Fat 12g

No. 5
Rotisserie Chicken - Quarter White
Total Fat 13g

No. 6
Beef Brisket - Regular
Total Fat 13g

No. 7
Rotisserie Chicken - Three Piece Dark Skinless (2 Thighs & Drumstick)
Total Fat 17g

No. 8
Rotisserie Chicken - Three Piece Dark
Total Fat 22g

No. 9
Beef Brisket - Large
Total Fat 23g

No. 10
Meatloaf - Regular
Total Fat 30g

No. 11
Rotisserie Chicken - Half Chicken
Total Fat 33g

No. 12
Rotisserie Chicken - Three Piece Dark w/Skin (2 Thighs & Drumstick)
Total Fat 36g

No. 13
Meatloaf - Large
Total Fat 45g

No. 14
Pastry Top Chicken Pot Pie
Total Fat 45g

No. 15
Pastry Top Turkey Pot Pie
Total Fat 46g

GOURMET SIDES - rated by Total Carbs

No. 1
Poultry & Beef Gravy
Total Carbs 2g

No. 2
Caesar Half Salad w/out Dressing, Croutons & Chicken
Total Carbs 4g

No. 3
Fresh Steamed Vegetables
Total Carbs 8g

No. 4
Garlicky Lemon Spinach
Total Carbs 8g

No. 5
Green Beans - Regional
Total Carbs 9g

No. 6
Creamed Spinach
Total Carbs 11g

No. 7
Caesar Half Salad
Total Carbs 16g

No. 8
Squash Casserole - Regional
Total Carbs 18g

No. 9
Garlic Dill New Potatoes - Low Fat
Total Carbs 20g

No. 10
Sweet Corn
Total Carbs 25g

No. 11
Fresh Vegetable Stuffing
Total Carbs 28g

No. 12
Cornbread
Total Carbs 30g

No. 13
Loaded Mashed Potatoes
Total Carbs 30g

No. 14
Mashed Potatoes
Total Carbs 32g

No. 15
Macaroni and Cheese
Total Carbs 33g

No. 16
Rice Pilaf - Regional
Total Carbs 37g

No. 17
Cinnamon Apples
Total Carbs 55g

No. 18
Sweet Potato Casserole
Total Carbs 87g

SANDWICHES - Rated by Total Carbs

No. 1
Rotisserie Chicken Carver - Half Carver - Regional
Total Carbs31g

No. 2
Brisket Dip Carver - Half Carver
Total Carbs 31g

No. 3
Hand Carved Roasted Turkey Carver - Half Carver
Total Carbs 32g

No. 4
All White Rotisserie Chicken Salad - Half Market
Total Carbs 44g

No. 5
Pulled BBQ Rotisserie Chicken - Half Market
Total Carbs 47g

No. 6
Homestyle Meatloaf Carver -Half Carver
Total Carbs 48g

No. 7
Brisket Dip Carver - Whole Carver
Total Carbs 62g

No. 8
Hand Carved Roasted Turkey Carver - Whole Carver
Total Carbs 65g

No. 9
Rotisserie Chicken Carver - Whole Carver
Total Carbs 66g

No. 10
All White Rotisserie Chicken Salad - Whole Market
Total Carbs 87g

No. 11
Pulled BBQ Rotisserie Chicken - Whole Market
Total Carbs 93g

No. 12
Homestyle Meatloaf Carver - Whole Carver
Total Carbs 96g

SALADS & SOUPS - Rated by Total Carbs

No. 1
Chicken Tortilla Soup w/out Toppings
Total Carbs 13g

No. 2
Mediterranean Salad - Half Salad
Total Carbs 14g

No. 3
Caesar Salad - Half Salad
Total Carbs 16g

No. 4
Chicken Noodle Soup
Total Carbs 23g

No. 5
Southwest Santa Fe Salad - Half Salad
Total Carbs 5g

No. 6
Mediterranean Salad - Whole Salad
Total Carbs 27g

No. 7
Chicken Tortilla Soup - Regional
Total Carbs 30g

No. 8
Caesar Salad w/out Chicken
Total Carbs 31g

No. 9
Caesar Salad - Whole Salad
Total Carbs 31g

No. 10
Southwest Santa Fe Salad - Whole Salad
Total Carbs 50g

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