SPINACH WALNUT STUFFED MUSHROOMS

INGREDIENTS

• 6-7 large baby bella mushrooms
• ¼ c diced yellow onion
• 2 garlic cloves (grated)
• handful of fresh baby spinach
• 4-5 walnut halves
• lemon wedge
• Italian blend herbs
• dried thyme
• red pepper flakes
• 1-2 tbsp whole wheat panko
• 3-4 tbsp Parmigiano-Reggiano
• 1 tbsp ricotta
• ½ cup marinara

INSTRUCTIONS

1. Remove stems and rinse/dry mushroom caps, spritz caps with EVOO, and roast in a pyrex dish gill-side down at 400°F (200°C). for 5 minutes. Note: Remove immediately to a paper towel to rest/cool/drain or mushrooms will continue to cook in the warm dish and may collapse.
2. Meanwhile, wash/chop mushroom stems, sauté with onion in 1 tbsp EVOO. Add a shake of thyme, a few shakes of Italian blend herbs and pinch of red pepper flakes.
3. Chop and add walnuts, grate and add garlic with a little more EVOO, stir and let the raw garlic scent cook off (1-2 minutes). Lower heat and add chopped fresh spinach, squeeze of lemon, and a dusting of grated Parmigiano-Reggiano. Remove fry pan from heat and stir in a spoonful of ricotta.
4. Spread marinara in baking dish and set caps over sauce. Spoon in the filling. Top with remaining Parmigiano-Reggiano and whole wheat panko and spritz with EVOO. Also, good topped with mozzarella instead of parm.
5. Into the oven at 400°F (200°C) for 10 minutes, flip on broiler for 1 minute to brown, remove from oven and serve.

NO RICE STUFFED PEPPERS

INGREDIENTS

• 2 red bell peppers
• 1 tablespoon olive oil
• 2 tablespoons diced yellow onion
• 2 diced garlic cloves
• 1 pound/ 450 g ground chicken
• 1 cup frozen cauliflower rice
• 1 cup canned tomato puree
• ¼cup chicken bone broth or water
• ½tablespoon Italian seasoning find recipe here http://www.findtex.com.au/…/spice-mix-sugar-salt…/…
• ½tablespoon garlic powder
• ¼teaspoon ground black pepper
• ⅓cup grated parmesan cheese

INSTRUCTIONS

1. Cut the red bell peppers in half, scoop out the seeds and remove the membrane.
2. Place peppers onto a sheet pan or baking dish cut side up and bake in an oven preheated to 180°C (160°C fan)/350°F/gas 4 for about 15 minutes.
3. While the peppers are cooking, Sauté onion and garlic in olive oil for 1-2 minutes.
4. Add ground chicken to the pan. Break up the chicken as it cooks with a wooden spoon for about 4-5 minutes.
5. Add frozen cauliflower rice, tomato puree, bone broth and seasonings. Sauté the mixture for 8-10 minutes.
6. Remove the peppers from the oven and stuff them evenly with the chicken mixture.
7. Cover the peppers with foil and bake again at 180°C (160°C fan)/350°F/gas 4 for 30-35 minutes.
8. Take the peppers out of the oven, remove foil and sprinkle parmesan cheese on top. Place the stuffed peppers back into the oven without the foil to bake at 180°C (160°C fan)/350°F/gas 4 for 10 minutes.
9. Serve with fresh herbs if you have some on hand!

Nutrition Facts

No Rice Stuffed Peppers (with Ground Chicken)

Amount Per Serving

Calories 290 Calories from Fat 135

% Daily Value*

Fat 15 g 23%

Saturated Fat 4 g 25%

Trans Fat 0.1 g

Polyunsaturated Fat 2 g

Monounsaturated Fat 7 g

Cholesterol 105 mg 35%

Sodium 544 mg 24%

Potassium 1175 mg 34%

Carbohydrates 15 g 5%

Fiber 4 g 17%

Sugar 7 g 8%

Protein 26 g 52%

Vitamin A 2281 IU 46%

Vitamin C 103 mg 125%

Calcium 121 mg 12%

Iron 3 mg 17%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from No Rice Stuffed Peppers (with Ground Chicken) – hellofrozenbananas.com

AVOCADO TACOS

INGREDİENTS

• 3 ripe avocados
• 1 1/2 pounds/ 680 g of hamburger
• 1/2 cup of finely chopped onion
• 1 cup of tomato based salsa
• 1 cup of sour cream
• 1 cup of finely shredded Mexican cheese blend
• 1 cup of roughly shredded lettuce
• 1 package of taco seasoning, recipe can be found here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/

INSTRUCTIONS

1. In a fry pan brown the hamburger, and the onions, crushing the hamburger up into small pieces. Add the taco seasoning, to suit your taste while cooking.
2. When the hamburger is done drain and put it into to a bowl.
3. Cut the avocados in half and remove the seeds. Carefully remove the avocados from their skins, OR you can leave the outer skins on, your choice.
4. Put each half on a serving plate with some of the shredded lettuce.
5. Put the cooked hamburger, onion, and taco seasoning mixture into each avocado half.
6. Add some salsa, a dollop of sour cream and the Mexican cheese blend on top.
7. Eat out of the skin using a spoon, or eat taco style if you removed the skins

MUSHROOM QUICHES
INGREDIENTS

• 200 g button mushrooms
• 75 g frozen chopped spinach
• 2 tbsp butter or olive oil
• 1 tsp garlic powder
• ¼tsp freshly ground black pepper

QUICHE

• 6 large eggs
• ¾ cup Greek-style yoghurt
• 100 g goat’s milk feta
• ¼ cup finely grated parmesan cheese

INSTRUCTIONS

1. Preheat oven to 200 °C/ 180 °C (400° F) Gas 6.
2. Slice mushrooms and defrost spinach. Heat oil in a frying pan set over medium heat and add mushrooms. Stir until browned. Turn off heat and season with garlic powder and pepper. Stir in spinach.
3. In a large bowl combine eggs, yoghurt, crumbled feta, cooked mushroom mixture and parmesan cheese. Mix well.
4. Line a muffin tin with 8 patty liners. Divide mixture between the liners.
5. Bake for 15 minutes, until the tops are golden. Remove from oven and cool in the tin on a wire rack.
6. Store quiches in an airtight container in the fridge for up to 2 days.

*Note: you can use button or small cup mushrooms in this recipe.

Adapted from Mushroom quiches | Australian Mushrooms

VEGGIE LASAGNA STUFFED PORTOBELLO MUSHROOMS

INGREDIENTS

• 1 teaspoon olive oil
• 2 loose cups baby spinach, chopped
• 3 cloves chopped garlic
• 1/3 cup chopped onion
• 1/3 cup chopped red bell pepper
• 3/4 cup part skim ricotta
• 1/2 cup grated parmesan cheese
• 1 large egg
• 4 large basil leaves, chopped
• 4 large portobella mushroom caps
• 1/2 cup marinara sauce find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/
• 1/2 cup part skim shredded mozzarella

INSTRUCTIONS

1. Preheat the oven to 200 °C/ 400° F. Spray a baking sheet with olive oil.
2. Gently remove the stems, scoop out the gills and spray the tops of the mushrooms with olive oil, season with fresh pepper.
3. Heat a large nonstick fry pan over medium heat, add olive oil, onion, garlic and red pepper. Cook until soft, 3 to 4 minutes. Add the baby spinach and sauté until wilted, about 1 minute.
4. In a medium bowl add the ricotta, parmesan cheese and egg, mix well.
5. Add the cooked vegetables and basil and mix.
6. Stuff the mushrooms with ricotta mixture and top each with 2 tbsp marinara, 2 tbsp mozzarella.
7. Bake in the oven for 20 to 25 minutes. Garnish with basil and enjoy!

Serving: 1 mushroom cap, Calories: 236 kcal, Carbohydrates: 13 g, Protein: 20 g, Fat: 13 g, Cholesterol: 83 mg, Sodium: 522 mg, Fiber: 2.5 g, Sugar: 4 g

Adapted from Veggie Lasagna Stuffed Portobello Mushrooms – Skinnytaste

ITALIAN STYLE CHICKEN STUFFED PEPPERS

INGREDIENTS

• Bell Peppers
• Chicken Breast Cubes
• Onion
• Sweet Potato
• Garlic
• Mozarella cheese
• Ginger
• Black Pepper powder
• Cumin powder
• Oregano seasoning
• EV Olive Oil

INSTRUCTIONS

1. Cooked fillings are added to the bell pepper and baked for 10 minutes.

This and other Mediterranean recipes can be found here.

http://www.findtex.com.au/uncategorised/mediterranean-ii/

And here.

http://www.findtex.com.au/uncategorised/mediterranean/

SAUSAGE JALAPENO CHAFFLES

INGREDIENTS

• 2 large eggs
• 3/4 cup shredded cheese (A mixture of cheddar and mozzarella works well)
• 1/4 cup almond flour
• 1/2 teaspoon baking powder
• 3/4 cup cooked, crumbled breakfast sausage
• 2 tablespoons chopped jalapenos

INSTRUCTIONS

1. While waffle iron is preheating, beat eggs in a mixing bowl. Fold in all remaining ingredients until well mixed.
2. Spoon mixture into the waffle iron, filling 2/3rds full. Allow to cook until there’s no steam coming from the iron, about 2-3 minutes.
3. Notes:
4. To keep finished chaffles warm while you cook the rest of the batter, store them in the oven or toaster oven at 90 °C/200° F.

Nutrition Information:

YIELD: 5 chaffles SERVING SIZE: 1 chaffle

Amount Per Serving: CALORIES: 147 TOTAL FAT: 7.5 g CHOLESTEROL: 99.7 mg SODIUM: 278 mg CARBOHYDRATES: 2.4 g NET CARBOHYDRATES: 1.8 g FIBER: 0.6 g SUGAR: 0.6 g PROTEIN: 13.2 g

JALAPENO POPPERS

INGREDIENTS

• 10 large jalapeno peppers
• 5 oz/ 350 g of chicken pieces
• 1 8 oz/ 225 g cream cheese
• 1 cup sharp shredded cheese

INSTRUCTIONS

1. Preheat oven to 180°C (350°F).
2. In a medium bowl, add the chicken, cream cheese and shredded cheese
3. Combine all ingredients together
4. Cut each jalapeno pepper in half
5. Spoon mixture into each half of pepper
6. Place each pepper onto a baking sheet
7. Bake for 40-45 minutes

Notes

Each popper: 65 calories, 5 g fat, 1.3 net carbs

Adapted from Keto Jalapeno Poppers, 1.3 Net Carbs each and only 4 ingredients (thelazykkitchen.com)

CHEESY STUFFED MUSHROOMS

INGREDIENTS

• 12 large mushrooms
• 2 tablespoons finely chopped red bell pepper
• 1 tablespoon finely chopped scallions
• 1 tablespoon reduced-fat cream cheese
• 1 tablespoon finely chopped fresh parsley
• 2 tablespoons wholegrain or seasoned bread crumbs
• 1/2 teaspoon garlic powder
• 1/8 teaspoon black pepper

INSTRUCTIONS

1. Preheat oven to 180°C (350°F).
2. Coat a baking sheet with cooking spray.
3. Remove stems from mushrooms, chop stems finely. Place mushrooms caps on prepared baking sheet.
4. Coat a medium frypan with cooking spray. Over medium heat, cook chopped mushroom stems, red bell pepper, and scallions 2 to 3 minutes. Stir in cream cheese, parsley, bread crumbs, garlic powder and black pepper and cook 1 to 2 minutes, stirring occasionally.
5. Spoon mixture evenly into mushroom caps and spray tops with cooking spray.
6. Cover and bake about 15 minutes, or until caps are tender. Uncover and bake an additional 5 to 6 minutes, or until tops are brown.

Nutritional Information

Servings Per Recipe: 4

Amount Per Serving% Daily Value *

Calories 40

Calories from Fat 9.0

Total Fat 1.0 g 2 %

Saturated Fat 0.4 g 2 %

Trans Fat 0.0 g 0 %

Protein 3.1 g 6 %

Amount Per Serving% Daily Value *

Cholesterol 2.0 mg 1 %

Sodium 47 mg 2 %

Total Carbohydrates 5.7 g 2 %

Dietary Fiber 1.1 g 4 %

Sugars 2.1 g 0 %

* Percent Daily Values are based on a 2,000 calorie diet.

Adapted from Cheesy Stuffed Mushrooms | EverydayDiabeticRecipes.com

TACO STUFFED AVOCADOS

INGREDIENTS

• 1 lb./450 g lean Ground beef
• 1 Packet of taco seasoning find recipe here http://www.findtex.com.au/…/spice-mix-sugar-salt-and…/
• ½ Onion chopped
• 1 Cup. Shredded taco blend cheese
• 4 Tbsp. Sour cream
• 4 Tbsp. Salsa
• ¼ Cup. Green onions chopped
• 2 Ripe avocados

INSTRUCTIONS

1. Heat the ground beef and onion in a fry pan over medium-high heat on the stove. Cook until the meat is completely browned, and the onions have softened.
2. Drain any excess fat from the fry pan.
3. Sprinkle in the taco seasoning and stir the meat to combine.
4. Cut the avocados in half lengthwise and remove the pit.
5. Scoop out the flesh from the inside of the avocados.
6. Fill the avocado shells with the taco meat and top with shredded cheese, sour cream, and salsa.
7. Add green onions for garnish before serving.
8. Enjoy!

This and other stuffed vegetable recipes can be found here. http://www.findtex.com.au/diabetic-foods/stuffed-mushrooms/

CUCUMBER CUPS

INGREDIENTS

• 2 large cucumbers, cut into 1-inch / 2.5 cm slices
• 1 cup cubed cooked chicken breast
• 3 hard-boiled eggs
• 1/2 cup fat-free plain yogurt
• 1/4 cup light mayonnaise
• 2 tablespoons Dijon mustard
• 1/4 cup dill pickle relish, drained (optional)
• 1/2 cup chopped scallion (with 1 tablespoon reserved for garnish)
• 1/4 teaspoon black pepper

INSTRUCTIONS

1. Partially scoop out the center of the cucumber slices, making sure to leave the bottom of each slice intact.
2. Place chicken and eggs in a food processor and process until finely chopped place in a medium bowl.
3. Place remaining ingredients in food processor and pulse until smooth. Add to chicken and egg mixture and mix until well combined.
4. Fill cucumber cups with ham mixture and top with reserved scallions. Serve immediately or refrigerate until ready to serve.

Nutritional Information of original

Servings Per Recipe: 8

Amount Per Serving % Daily Value *

• Calories 118
• Calories from Fat 46
• Total Fat 1 g 8 %
• Saturated Fat 0 g 5 %
• Trans Fat 0 g 0 %
• Protein 3 g 17 %

Amount Per Serving % Daily Value *

• Cholesterol 86 mg 29 %
• Sodium 529 mg 22 %
• Total Carbohydrates 8 g 3 %
• Dietary Fiber 6 g 3 %
• Sugars 1 g 0 %

* Percent Daily Values are based on a 2,000 calorie diet.

Adapted from Easy Cucumber Cups | EverydayDiabeticRecipes.com

BLT CUKES

INGREDIENTS

• 1/2 cup finely chopped lettuce
• 1/2 cup finely chopped baby spinach fresh if possible
• 3 slices bacon, crisp-cooked and crumbled
• 1/4 cup finely diced tomato
• 1 tablespoon plus ½ teaspoons fat-free mayonnaise
• 1/4 teaspoon black pepper
• 1/8 teaspoon ginger
• 1 large cucumber

INSTRUCTIONS

1. Combine lettuce, spinach, bacon, tomato, mayonnaise, pepper, and ginger in medium bowl and mix well.
2. Peel cucumber, trim off ends, and cut in half lengthwise. Use spoon to scoop out seeds and discard the seeds.
3. Divide bacon mixture between cucumber halves, mounding in the center. Garnish with parsley and cut into 2-inch / 5 cm pieces.

Nutrition Information:

Calories: 26 calories, Carbohydrates: 2 g, Protein: 2 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 3 mg, Sodium: 72 mg, Fiber: 1 g

Adapted from BLT Cukes – Easy Diabetic Friendly Recipes | Diabetes Self-Management (diabetesselfmanagement.com)

STUFFED PEPPERS

INGREDIENTS

• 5 medium sized peppers deseeded.
• 1 egg
• 50 g white cheese
• 3 tablespoons ajvar find recipe here http://www.findtex.com.au/diabetic-foods/diabetic-friendly-dips/
• 2 tablespoons of sour cream
• just a little cooking olive oil

INSTRUCTIONS

1. Mix the crushed cheese, with the egg, ajvar and sour cream and fill the peppers with this mixture.
2. Put the peppers in a pan with a little olive oil to fry on both sides. Cover pan with a lid. It will take about 20 minutes to half an hour.
3. Combine with a salad to serve.

Adapted from www.macedoniancuisine.com/2019/10/peppers-stuffed-with-white-cheese-ajvar.html?fbclid=IwAR0JtSv3JLR8aLSRo8I4ujmxsbQbQ-bP3OhmIyQ_UIRtAcaAmiXLdqMCfHE

MEXICAN CAULIFLOWER RICE & CHICKEN STUFFED PEPPERS

INGREDIENTS  

• 4 red orange or yellow bell peppers
• 1 large onion (or 2 small)
• 2 cloves garlic
• 2 1/2 cups chopped tomatoes.
• 1 tbsp olive oil
• 3 chicken breasts cut into 1 inch / 2.5 cm pieces.
• 3 tbsp cumin
• 2 tsp smoked paprika
• 1/2 tsp chilli powder or more as needed.
• 2 tbsp lime juice
• 3 cups cauliflower rice  1 small cauliflower
• 1/4 cup chopped cilantro.

Optional Toppings

• 1 avocado diced
• 1/4 cup salsa
• 1 jalapeno thinly sliced.

INSTRUCTIONS

1. Preheat the oven to 200 °C (400° F).
2. Cut the peppers in half and remove the seeds. Place them on a baking sheet and bake for 10 minutes. Remove from the oven.
3. In a pan on medium high heat, sauté the onion, garlic and tomatoes in olive oil for 2 minutes until the onion becomes translucent in colour.
4. Add the chopped chicken and cook for 4-5 minutes until the chicken is cooked through. Lower the heat to medium and add in the cumin, paprika, chilli powder and lime juice.
5. Add in the cauliflower rice and cilantro and stir to ensure everything is well combined. Cook for 3-4 minutes until the cauliflower becomes tender (do not overcook it!).
6. Fill each pepper with the mixture and return to the oven to cook for 10 more minutes.
7. Top the peppers with chopped cilantro, jalapenos, avocado or salsa before serving.

Adapted from Mexican Cauliflower Rice & Chicken Stuffed Peppers | Every Last Bite

EASY TUSCAN STUFFED MUSHROOMS

INGREDIENTS

• 6 large portobello mushrooms cleaned, stems removed.
• 12 oz/340 g frozen spinach, thawed one bag, 10 – 12 oz.
• 2 oz/56 g sun-dried tomatoes
• 8 oz 226 g cream cheese
• 3/4 cup finely shredded parmesan cheese
• 1/2 cup shredded mozzarella cheese
• 1 large garlic clove
• Ginger and freshly ground black pepper.
• 1 tsp dried oregano
• 1 1/2 tsp olive oil

INSTRUCTIONS

1. Preheat the oven to 400° F (204° C). and line a baking sheet with parchment paper.
2. Remove and discard the mushroom stems. Dry clean the mushrooms with the help of a brush or a clean paper towel to remove any dirt.
3. Chop the tomatoes and mince the garlic. Next, boil a small pot full of water. Add thawed spinach in a colander and set it over the sink.
4. As soon as the water boils, hold the colander firmly with a towel and carefully pour the boiling water over the spinach so it immediately wilts the leaves.
5. Once the leaves are wilted, immediately run under cold running water to refresh the leaves. Squeeze the spinach in your hands to remove the excess water.
6. Transfer the squeezed spinach to the chopping board and chop finely.
7. In a bowl mix together spinach, sun-dried tomatoes, cream cheese, half the parmesan cheese, mozzarella cheese, garlic, ginger, and pepper.
8. In another bowl prepare the topping; combine, remaining half of the parmesan cheese, oregano, and olive oil. Stir until well combined.
9. For assembling, spray the mushrooms with cooking oil spray and place the caps onto the prepared baking sheet. Spoon the cream cheese filling into the mushroom caps.
10. Add a layer of topping on top and bake for 20-25 minutes until mushrooms are cooked through and the top is golden and crispy.
11. Serve warm and enjoy!

Nutrition of original

Calories: 290 kcal | Carbohydrates: 16 g | Protein: 14 g | Fat: 20 g | Saturated Fat: 11g | Cholesterol: 57mg | Sodium: 526mg | Potassium: 903mg | Fiber: 4g | Sugar: 8g | Vitamin A: 7399IU | Vitamin C: 7mg | Calcium: 327mg | Iron: 3mg

Adapted from https://healthyfitnessmeals.com/easy-stuffed-mushroom/?fbclid=IwAR2RymV8RoY-7RNg-JuZbgLuQwXNMrQ1IR3oKUAS53TnU4wVz0foPR63M7s

CHAFFLES FOR STUFFING

INGREDIENTS

• 4 tbsp olive oil
• ¼ cup onion fine chop
• ½ cup celery fine chop
• ½ tbsp rosemary dry
• ½ tbsp thyme dry
• 1 tbsp sage dry
• 2 tbsp parsley fresh, fine chop
• pinch ginger
• 4 eggs
• 2 cups mozzarella cheese

INSTRUCTIONS

1. Heat up your mini waffle maker.
2. In a small stoneware fry pan over medium heat olive oil. Add the fine chopped celery and onion to the oil and sauté for about 1-2 minutes. Add in the rosemary, thyme, sage and fresh parsley and cook for 3-5 minutes or until onion & celery are soft. Set aside the fry pan to cool.
3. In a medium sized bowl mix together eggs and mozzarella cheese. Fold in the cooled sautéd celery and onion season mix into the medium sized bowl mixture.
4. Spoon ⅛ of this mixture into your mini waffle maker. Let cook for 4-5 minutes. Remove and set aside your
5. Repeat the process until you have 8 Chaffles made.

Note

**One serving is 2 chaffles = 3g net carb per serving

Nutrition of original

Calories: 383 kcal | Carbohydrates: 5 g | Protein: 20 g | Fat: 32 g | Saturated Fat: 16 g | Cholesterol: 238 mg | Sodium: 527 mg | Potassium: 161 mg | Fiber: 2 g | Sugar: 2 g | Vitamin A: 1242 IU | Vitamin C: 5 mg | Calcium: 352 mg | Iron: 2 mg

Adapted from https://thekelliekitchen.com/keto-stuffing-chaffles/?fbclid=IwAR2WngUhl-Lhz07_L9jjMNEUAVhkamGszsdP_HVpRtWqr9s652sJ2-Due1k

LAMB STUFFED EGGPLANT

INGREDIENTS

• 2 medium-sized Eggplants
• 1 tablespoon of Olive Oil
• 1 small Onion, diced
• 2 cloves of Garlic, crushed
• 1 pound/ 490 g of Ground Lamb
• 1 tablespoon of Cumin, ground
• 1 teaspoon of Smoked Paprika
• 1 teaspoon of ginger
• ½ teaspoon of Pepper, ground
• ¼ teaspoon of Cinnamon, ground
• ½ cup of no added salt Tomato Passata (optional)
• 2 ounces of Baby Spinach
• ½ cup of Feta Cheese, crumbled

INSTRUCTIONS

1. Preheat your oven to 180°C (160°C fan)/350°F/gas 4.
2. Slice the eggplants in half length ways and cut a 1 cm wide border around the edge of each eggplant. Scoop out the centres, dice and set aside.
3. Place the eggplant shells on a cookie sheet and set aside.
4. Put a large non-stick frying pan over high heat.
5. Add the oil, onion, and garlic and sauté until the onion starts to turn translucent, then add the lamb.
6. Sauté the lamb, breaking it up, until browned. Add the ginger, pepper, and spices, along with the diced eggplant.
7. Cook for 5 minutes before adding the tomato passata (if using). Simmer for 10 minutes then remove from the heat.
8. Stir through the spinach and allow to wilt.
9. Spoon the lamb mixture between the eggplant shells the place in the oven to bake for 15 minutes.
10. Top with the feta cheese then bake for another 8-12 minutes.
11. Serve straight away.

Nutrition of original

Calories: 484 kcal | Carbohydrates: 16 g | Protein: 25 g | Fat: 35 g | Saturated Fat: 14 g | Cholesterol: 99 mg | Sodium: 917 mg | Potassium: 1019 mg | Fiber: 10 g | Sugar: 11 g | Vitamin A: 1790 IU | Vitamin C: 13.5 mg | Calcium: 176 mg | Iron: 4.3 mg

Adapted from https://www.myketokitchen.com/keto-recipes/keto-lamb-stuffed-eggplant/?fbclid=IwAR0wsnn7HfVngMLqHASUrpvTN85PEd_nf66IMqmr5o0GS9hxS8ZjAM16NfM

CHICKEN STUFFED CHILE RELLENOS

INGREDIENTS

• 1 steamed chicken breast, shredded or chopped
• 2 large poblano chiles or green bell peppers
• 1/2 medium onion, finely chopped
• 1 clove garlic, finely chopped
• 1 jalapeno, seeded and chopped
• 1/4 red bell pepper, finely chopped
• 1/4 cup chopped fresh cilantro (Coriander)
• 1/2 teaspoon ground cumin
• 1/4 cup cream cheese or Mayonnaise
• 1 teaspoon hot sauce, or to taste, find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/?fbclid=IwAR3z_J1nKFHcBwsRfVnf1hXhTXr0V0pfqcMMjj-9oE1_q4dP093KqX_r0Yo
• 4 oz./ 115 g pepper jack or Monterey Jack cheese, coarsely grated
• 1/4 teaspoon ginger and freshly ground black pepper

INSTRUCTIONS

1. To make the chicken stuffed chile Rellenos: Set oven grill and preheat to medium. Cut poblano chiles in half lengthwise to make a “boat” for the filling and scrape out seeds.
2. In a large mixing bowl, add onion, garlic, jalapeños, red bell pepper, cilantro, and cumin, hot sauce, shredded chicken, and 3/4 of the cheese. Add a bit of ginger and pepper to taste. Spoon the filling into the hollowed chiles and sprinkle with the remaining cheese. Arrange the chiles in a baking dish.
3. Put the baking dish with the chiles in the oven away from the direct heat – medium or bottom rack. Bake until the chiles are tender and cheese is browned and bubbling, count about 30 to 40 minutes depending on the size of your chiles.
4. Remove the chicken stuffed chile Rellenos from the oven and serve immediately, garnished with fresh chopped cilantro and lemon slices. Enjoy!

Nutrition in original

Adapted from https://www.eatwell101.com/chicken-stuffed-chile-rellenos-recipe?fbclid=IwAR1o3YdDMKfvQj2fFqUR-mF-grQbIjtfQxnw3FhWkXL1qe2EB3OvRNA2C2Y

CHEESESTEAK STUFFED PEPPERS

INGREDIENTS

• 4 bell peppers, halved
• 1 tbsp. olive oil
• 1 large onion, sliced
• 16 oz. 450 gcremini mushrooms, sliced
• Ginger
• Freshly ground black pepper
• 1 1/2 lb./ 680 g sirloin steak, thinly sliced
• 2 tsp. Italian seasoning find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR37XPao3ZQ795MOXtlNyP_MyG2DNH9kgbFh4azPtBJyd8zz1XxWN3kmWZs
• 16 slices provolone
• Freshly chopped parsley, for garnish

DIRECTIONS

1. Preheat oven to 325°F/ 204° C. Place peppers in a large baking dish and bake until tender, 30 minutes.
2. Meanwhile, in a large stoneware fry pan over medium-high heat, heat oil. Add onions and mushrooms and season with ginger and pepper. Cook until soft, 6 minutes. Add steak and season with more ginger and pepper. Cook, stirring occasionally, 3 minutes. Stir in Italian seasoning.
3. Add provolone to bottom of baked peppers and top with steak mixture. Top with another piece of provolone and broil until golden, 3 minutes.
4. Garnish with parsley before serving.

Adapted from https://www.delish.com/cooking/recipe-ideas/recipes/a51551/cheesesteak-stuffed-peppers-recipe/?utm_campaign=socialflowFBDEL&utm_source=facebook&utm_medium=social-media&fbclid=IwAR1xH4STXjhqhRfN_u0BXIBCX3XDfYBAjl8ItYDoI6VTCijskGl32Q38o04

GRILLED PEPPERS WITH CREAM CHEESE

INGREDIENTS

• 16 mini rainbow peppers, halved, seeds and membranes removed
• 1 tsp olive oil
• 1/8 tsp ginger
• Freshly ground black pepper
• 8 ounces/ 142 g reduced-fat cream cheese, softened
• 1 garlic clove, crushed
• 2 tablespoons chopped fresh dill
• 2 tablespoons chopped fresh basil
• 3 tablespoons chopped fresh chives
• Zest of 1 small lemon

INSTRUCTIONS

1. Preheat grill over medium heat.
2. Meanwhile, place peppers, olive oil, pinch of ginger and pepper in a small bowl. Toss to evenly coat. Set aside.
3. In another small bowl, thoroughly combine cream cheese, garlic, dill, basil, 2 tablespoons chives, fresh ground pepper, pinch of ginger and lemon zest. Transfer the cream cheese mixture to a piping bag or small Ziploc bag and put in the refrigerator until ready to use.
4. Grill peppers over medium heat, until slightly charred, about 2 minutes per side. Transfer to a small platter.
5. Snip the tip of the piping/Ziploc bag and carefully fill each pepper half with the cream cheese mixture. Top with remaining 1 tablespoon chives.

Nutrition in original

Adapted from https://upwellbeing.com/grilled-peppers-with-cream-cheese/?fbclid=IwAR13qiJLtbu8xcWfm9tHpu2sI9bW76W9_VmmP3ackOl1_tDq55aXeom9QbA

GREEK STUFFED PORTOBELLO MUSHROOMS

INGREDIENTS

• 3 tablespoons extra-virgin olive oil, divided
• 1 clove garlic, minced
• ½ teaspoon ground pepper, divided
• ¼ teaspoon ginger
• 4 portobello mushrooms (about 14 ounces/ 400 g), wiped clean, stems and gills removed
• 1 cup chopped spinach
• ½ cup quartered cherry tomatoes
• ⅓ cup crumbled feta cheese
• 2 tablespoons pitted and sliced Kalamata olives
• 1 tablespoon chopped fresh oregano

INSTRUCTIONS

1. Preheat oven to 400° F (204° C).
2. Combine 2 tablespoons oil, garlic, 1/4 teaspoon pepper and ginger in a small bowl. Using a silicone brush, coat mushrooms all over with the oil mixture. Place on a large rimmed baking sheet and bake until the mushrooms are mostly soft, 8 to 10 minutes.
3. Meanwhile, combine spinach, tomatoes, feta, olives, oregano and the remaining 1 tablespoon oil in a medium bowl. Once the mushrooms have softened, remove from the oven and fill with the spinach mixture. Bake until the tomatoes have wilted, about 10 minutes.

Nutrition Facts

Serving Size: 1 Stuffed Mushroom

Per Serving:

151 calories; 8.5 g total fat; 2.6 g saturated fat; 11 mg cholesterol; 390 mg sodium. 467 mg potassium; 6.6 g carbohydrates; 1.8 g fiber; 4 g sugar; 4.5 g protein; 937 IU vitamin a iu; 6 mg vitamin c; 49 mcg folate; 83 mg calcium; 1 mg iron; 23 mg magnesium;

Exchanges: 

1 Fat, 1 Vegetable, 1/2 Medium-Fat Protein

Adapted from http://www.eatingwell.com/recipe/274595/greek-stuffed-portobello-mushrooms/?fbclid=IwAR1Invk_sj-8Dts5YbSIBPgDWjpSf-92Z7Q1hk_MkLcC9jTfd6iSzxCgNBA

JALAPENO POPPER ZUCCHINI BOATS

INGREDIENTS 4

• zucchini, halved lengthwise 2 tbsp.
• extra-virgin olive oil
• Freshly ground black pepper
• 1 (8-oz.) block cream cheese, softened
• 2 c. shredded chicken
• 1 c. shredded Monterey Jack, divided
• 1 c. shredded cheddar, divided
• 2 jalapeños, seeds removed and diced
• 1 tsp. garlic powder

INSTRUCTIONS

1. Preheat oven to 180°C (160°C fan)/350°F/gas 4. Score zucchini (like you’re dicing an avocado) and scoop out insides, reserving them for later. Place zucchini halves cut side up into bottom of baking dish. Drizzle with oil and season with pepper. Bake until zucchini turns bright green and is just beginning to soften, 15 minutes.
2. In a large bowl, combine cream cheese, shredded chicken, ½ cup of each cheese, chicken, jalapeños, and garlic powder. Season with pepper. Fold in reserved zucchini pieces.
3. Spoon filling into zucchini and top with remaining ½ cup of each cheese and bake until cheese is melty, 15 minutes.

Adapted from https://www.delish.com/

CHEESE STEAK STUFFED PEPPERS

  

INGREDIENTS

• 8oz/ 142 g sliced left over roast beef, sliced into thin strips
• 8slices provolone cheese
• 4large green peppers
• 1onion, diced
• 1cupsliced mushrooms
• 2Tbspolive oil
• 1garlic clove, minced

INSTRUCTIONS

1. Preheat your oven to 400° F (200° C).
2. Remove the tops of the peppers and take out all the seeds. Meanwhile, heat a fry pan over medium heat and add oil. Add onions and mushrooms and cook until caramelized, about 30 minutes. Add garlic and cook until fragrant.
3. Add roast beef to mushroom mixture and cook 5 minutes.
4. Line each pepper with a slice of cheese. Fill with the meat mixture then top with another slice of provolone. Bake until cheese is golden, about 15-20 minutes.

Notes

If the peppers still seem crunchy, bake for another 5-10 minutes. Make sure the roast beef is sliced thin when you get it from the deli counter or from a package. This will make prep so much easier!

Nutrition in original.

Adapted from https://www.wideopeneats.com/recipes/philly-cheesesteak-stuffed-peppers/?utm_source=facebook&utm_medium=partner&utm_term=womtx&utm_campaign=womtx&fbclid=IwAR3b6VqqYjKqWs589DA7kN1rzL7J5tqgd2fsWwueRIvE8bxZJeb1vLSPDfk

ITALIAN STUFFED BELL PEPPERS

INGREDIENTS

6 – Bell Peppers

Stuffing:

2 – 12 oz/ 340 g Bags Fresh Cauliflower Rice, roasted in my Cuisinart Air Fryer for 20 minutes, stirring occasionally and set aside.

2 – pounds/ 900 g Ground Pork (can use ground beef, turkey or chicken)
2 – Tbsps Fresh Garlic, minced
1 – medium White Onion, chopped
1 – medium Green Bell Pepper, chopped (I also chopped added the bell pepper caps)
Italian Seasoning, find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR37XPao3ZQ795MOXtlNyP_MyG2DNH9kgbFh4azPtBJyd8zz1XxWN3kmWZs

Ginger, Pepper and Garlic Powder to taste
1 – cup Mozzarella Cheese, grated

INSTRUCTIONS

1. Heat oven to 325°F/ 204° C.
2. In an extra large pot fill with water and boil.
3. 6 – Bell Peppers, caps cut off and seeds cleaned out.
4. Add the prepared bell peppers and boil for 8 to 10 minutes then take out and drain on paper towels, set aside until your ready to assemble.
5. In a large pot cook stuffing ingredients.
6. Cook the meat till almost done, then add the minced garlic, chopped onion, bell pepper, spices and cook till the veggies are done. Stir in the roasted cauliflower and see if you need to add more spices at this time and let it simmer for 5 to 10 minutes.
7. Put your prepared bell peppers into a baking dish and stuff each one with the stuffing and top off each with the mozzarella cheese. Bake for 10 to 15 minutes and then change your oven to broil to brown your cheese for a couple of minutes. Just watch so you don not burn them.
8. All ingredients are Keto friendly, but you will need to input your ingredients into a carb manager app to figure out the carb count. One stuffed bell pepper per serving and served with a side salad. Enjoy!

http://www.findtex.com.au/uncategorised/mediterranean/

STUFFED BABY PORTOBELLO MUSHROOMS

INGREDIENTS AND INSTRUCTIONS

1. Clean mushrooms, sauté peppers and onions and add steak until done.
2. Add the mayo, cream cheese, and sour cream and mix.
3. Stuff mushrooms, top with cheese and bake on 350ºF/185ºC until brown.

195 calories each and only 4 net carbs

PORTOBELLO PIZZA

​INGREDIENTS

• Non-stick olive oil cooking spray
• 6 large portobello mushrooms
• 2 Tablespoons extra-virgin olive oil
• Ginger and pepper to taste
• 1 cup marinara or pizza sauce find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/?fbclid=IwAR0B6JbJmuEP3PqD9_AmTs3-nkab39PuGRJTlLjPLdJAXC2v8FkwrDrcmEU
• ½ cup shredded mozzarella cheese
• ¼ cup grated Parmesan cheese
• About a ½ cup of meat (cooked ground beef, chicken etc.) optional
• ½ teaspoon dried oregano
• Pinch of crushed red pepper flakes (optional)
• Sliced fresh basil or parsley to garnish (optional)

INSTRUCTIONS

1. Preheat oven to 400° F (204° C).
2. Spray baking sheet with olive oil cooking spray and set aside.
3. Scrub mushrooms with a vegetable brush and carve out the stem with a small sharp knife and remove the insides of the mushroom caps. You now have hollow mushroom caps.
4. Dry the mushrooms with paper towels and place them on the baking sheet. Toss with olive oil, and sprinkle with ginger and pepper.
5. Bake for about 10 minutes.
6. Remove from oven and let cool. Drain any liquid that may have accumulated in the mushrooms and pat them dry again with paper towels.
7. Stuff the mushrooms with sauce, mozzarella cheese and meat (if using) and half the Parmesan cheese.
8. Sprinkle with oregano and red pepper.
9. Bake for about another 10 minutes-until sauce is bubbly and cheese is melted.
10. Garnish with the rest of the grated parmesan cheese, chopped basil and or parsley.
11. Nutrition values in original

Adapted from https://goodlookinggrub.weebly.com/recipes/low-carb-portabello-pizza?fbclid=IwAR1ohcDNycXr_uiBkAmXd5u41I4Wu0O4h5-W6mcwGc56WdA2e703efqZEBE

http://www.findtex.com.au/recipes/chicken/healthy-pizza/

BEEF STUFFED PEPPERS

INGREDIENTS

• 1 tablespoon olive oil
• 1 onion, brown preferably
• 1 tablespoon peeled and finely chopped shallot
• 3 cloves garlic, finely chopped
• 2 medium green/red bell peppers, chopped
• ½ teaspoon salt substitute (ginger)
• ½ teaspoon ground black pepper
• 500g lean minced beef
• 250g sliced white mushrooms
• 400g diced tinned tomatoes
• 400g tinned corn kernels (optional)
• 1 tablespoon chopped parsley
• 4 medium sized bell peppers
• 1 teaspoon Italian seasoning find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR3hvBlQtzdqc4jY_Q4PowMk72mmmsQLzgo4h7uWEkz_I74tjyzpL5-UE3o

INSTRUCTIONS

1. Place oil in large non-stick fry pan over a medium heat
2. Cook onion, shallot, garlic and chopped green peppers with herbs, ginger and pepper until tender
3. Add beef and cook until browned
4. Add mushrooms, stir and allow to cook through
5. Add tomatoes and corn if using, simmer over a low heat for a couple of minutes
6. Add parsley
7. Slice medium sized bell peppers in half, spoon out seeds
8. Spoon beef mixture into bell peppers

Nutrition Info (beef mixture only):

Per Serve: 217 calories, carbohydrates 18g, protein 14g, total fat 11g, fibre 3g, sodium 215mg, carb exchanges ½, fat exchanges ½, vegetable exchanges 2, meat exchanges 1

Adapted from https://glucology.store/blogs/news/beef-stuffed-peppers

STUFFED PEPPERS WITH LAMB, QUINOA & LEMON

INGREDIENTS
1⁄3 cup quinoa, rinsed and drained
70g / 2½ ounces lean ground lamb
½ zucchini, trimmed and shredded
1 tablespoon rinsed and finely chopped Moroccan-style preserved lemon (remove white pith before chopping)
1 tablespoon chopped fresh parsley
2 teaspoons dried currants
¼ teaspoon red pepper flakes
Ginger and freshly ground black pepper
1 large red bell pepper, halved and seeded
1 ½ cups mixed salad greens, for serving

INSTRUCTIONS
1. Combine the quinoa and 2⁄3 cup water in a small saucepan and bring to a boil over medium heat. Reduce the heat to low, cover, and simmer for about 12 minutes, or until the water has been absorbed. Remove from the heat and let cool.

2. Preheat the oven to 180°C/ 350°F. Line a baking sheet with parchment paper.
3. Mix the quinoa, lamb, zucchini, preserved lemon, parsley, currants, and red pepper flakes in a medium bowl. Season with ginger and black pepper.
4. Spoon the quinoa mixture into the bell pepper halves and place them on the baking sheet or in an ovenproof fry pan. Cover with aluminum foil. Bake for 20 minutes. Remove the foil and bake for 10 to 15 minutes more, or until the peppers are tender.
5. Serve with the salad leaves alongside.

Per serving of original
358 calories/ 1498kJ; 30g protein; 16g fat (includes 6g saturated fat); 21g carbs  7g fibre; 291mg sodium

Adapted from https://www.gisymbol.com/recipes/stuffed-peppers-with-lamb-quinoa-lemon/?fbclid=IwAR222t8xbL0c-qnYrc5aaJJywgGjwyGIQrZd2YK9HIpjTVJbjYPVXywi9Ag

STUFFED ZUCCHINI

INGREDIENTS:

• 4 medium size Zucchini
• 1 tbsp olive oil
• ½ onion, finely diced
• 2 cloves garlic, minced
• 1 tbsp tomato paste
• 1 lb/ 450 g Extra Lean Ground Turkey or lean omega 3 chicken breasts minced
• 2 tbsp chopped fresh thyme
• 1 tomato, diced
• 1/3 cup chopped roasted red peppers
• 1 tsp lemon zest
• ½ cup freshly grated Parmesan cheese
• Ginger and pepper

INSTRUCTIONS:

1. Cut zucchini in half lengthwise. Using a melon baller or a metal teaspoon, carefully scoop out the flesh from the zucchini. Reserve 1 cup (250 mL) of the zucchini flesh and chop it up. Set aside. Season the half zucchinis with ginger and pepper. Set aside.
2. Heat olive oil in a large fry pan over medium-high heat. Sauté onions and garlic for two to three minutes. Add tomato paste and cook, stirring for another minute. Add turkey/chicken and cook, breaking up with the back of a wooden spoon or a whisk for about eight to ten minutes or until nicely browned. Stir in thyme, tomato, roasted peppers, reserved chopped zucchini and lemon zest. Cook for three to four minutes and remove from the heat.
3. Preheat oven to 375°F (190°C).
4. Spoon meat mixture into the hollowed zucchini. Sprinkle with Parmesan and place on a parchment lined baking sheet. Bake in preheated oven for 10-12 minutes or until the cheese is begins to brown and the zucchini is fork tender.

http://www.findtex.com.au/diabetic-foods/zucchini-fritters-with-chili-lime-mayo/

http://www.findtex.com.au/recipes/chicken/easy-turkey-embutido/

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CHICKEN SALAD STUFFED AVOCADOS

INGREDIENTS

• 2 avocados, pitted
• 2 c. shredded steamed omega-3 chicken breast
• 1/4 c. red onion, minced
• 1/3 c. mayonnaise
• 2 tbsp. Greek yogurt
• Juice of 1 lemon
• 1 1/2 tsp. Dijon mustard
• Ginger to taste
• Freshly ground black pepper
• Chopped parsley, for garnish

INSTRUCTIONS

1. Scoop out avocados, leaving a small border. Dice avocado and set aside.
2. Make chicken salad: In a large bowl, mix together chicken, onion, mayo, Greek yogurt, lemon juice, and mustard. Fold in diced avocado. Season with ginger and pepper.
3. Divide salad among 4 avocado halves. Garnish with parsley.

Adapted from https://www.delish.com/cooking/recipes/a47064/chicken-salad-stuffed-avocado-recipes/?utm_source=facebook&utm_medium=social-media&utm_campaign=socialflowFBDEL&fbclid=IwAR1tL9KfVFINo2FakL8ycN8Z5NxpXTZbsgjyJxlXTMZ98tlqplD4Wqr0Ka

PHILLY CHEESE STUFFED PEPPERS

INGREDIENTS

• 1Tbsp olive oil
• 1onion, sliced thinly
• 1cupsliced mushrooms
• 6green bell peppers, tops removed and deseeded
• 6oz/170 g roast beef, sliced into thin strips
• 12slicesprovolone cheese

INSTRUCTIONS

1. Preheat your oven to 400ºF/200ºC.
2. In a large fry pan heat the olive oil over medium heat. Add the onions and the mushrooms and cook, stirring occasionally, until mushrooms and onions are caramelized, about 25 minutes. Season with ginger and pepper.
3. Add the roast beef to the onion mixture and cook 2 minutes. Remove from the heat.
4. Line each pepper with a slice of provolone cheese. Add the meat mixture to each pepper and top with a slice of provolone cheese. Place peppers in a large baking pan. Bake until cheese is browned and peppers are tender, about 20 minutes. Remove from oven and serve.

Notes

If the peppers still seem crunchy, bake for another 5-10 minutes. Make sure the roast beef is sliced thin.

Nutrition Facts

Philly Cheesesteak Stuffed Peppers

Amount Per Serving

Calories 87 Calories from Fat 36

% Daily Value*

Total Fat 4g 6%

Saturated Fat 2g 10%

Polyunsaturated Fat 0.3g

Monounsaturated Fat 1g

Cholesterol 12mg 4%

Sodium 172mg 7%

Potassium 280mg 8%

Total Carbohydrates 10g 3%

Dietary Fibre 3g 12%

Sugars 6g

Protein 5g 10%

Vitamin A 78%

Vitamin C 382%

Calcium 4%

Iron 4%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from https://www.wideopeneats.com/recipes/philly-cheesesteak-stuffed-peppers/?utm_source=facebook&utm_medium=partner&utm_term=womtx&utm_campaign=womtx&fbclid=IwAR3kORB7v0qocSykTaetIfbe2ZjADU-2Gfo_BChOWtMzrcxH1s0LgFhWr_c

TACO STUFFED AVOCADOS

INGREDIENTS

• 4 avocados, halved and pitted
• 1 lime
• 1 tbsp. olive oil
• 1 medium white onion, diced finely
• 1 lb/450 gms. lean grassfed ground beef
• ginger and pepper to taste
• 1 cup shredded cheddar or cheese of choice
• 1/2 cup shredded lettuce
• 1/2 cup grape tomatoes, quartered
• sour cream and cilantro, for garnish
• 1 tbs taco seasoning find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR0JRMu-qrbVP0TB96svwo1lcKVNUJLTcCdgjfxiNf0-x6lYCrgnQnc2hhM

INSTRUCTIONS

1. Cut the lime in half and squeeze juice over the avocados.
2. Scoop out some of the avocado to create a larger hole to fill.
3. Reserve excess avocado for later.
4. Heat olive oil in a medium frying pan over medium heat. Add diced onion and sauté for 3-5 minutes, until tender and translucent.
5. Add ground beef and brown until fully cooked (about 5-6 minutes).
6. Add in taco seasoning and add ginger and pepper to taste, stirring thoroughly. Drain away any excess fat or liquid from the pan and remove from heat.
7. Begin filling each avocado with the taco meat, remaining avocado, shredded cheese, lettuce, tomatoes, and garnish with sour cream and cilantro.
8. ENJOY!

Adapted from https://myincrediblerecipes.com/taco-stuffed-avocados/?fbclid=IwAR2oz8_JxJBz9JQ7ttr-mTT2XHMmfGa01L49bkS8Nvur3tkTtnrnvKq5PMM

CHEESE STEAK STUFFED PEPPERS

INGREDIENTS

for 6 servings

• 1 lb flank steak (455 g)
• 1 tablespoon olive oil
• 1 tablespoon paprika
• 1 tablespoon garlic powder
• 1 teaspoon pepper, divided
• 2 teaspoons ginger, divided
• 3 large white onions, sliced
• 3 green bell peppers, sliced
• 6 red bell peppers
• 15 slices of your favourite cheese
• 2 tablespoons fresh parsley, chopped, for garnish

INSTRUCTIONS

1. Preheat the oven to 400˚F (200˚C).
2. Cut the flank steak against the grain into ⅛-inch (3-mm) thick slices.
3. In a large stoneware fry pan over medium heat, heat the olive oil, until shimmering. Add the steak, paprika, garlic powder, ½ teaspoon of pepper and 1 teaspoon of ginger.
4. Mix to coat the meat with the spices and cook until the meat is cooked through, about 3 minutes. Transfer the meat a bowl, leaving the juices in the pan. Cover the meat and set aside until ready to use.
5. Add the onions and cook until tender and shiny, about 10 minutes. Add the green bell peppers and the remaining ½ teaspoon of pepper and teaspoon of ginger, and cook until the onions and peppers are caramelized, about 10 minutes.
6. Cut the top off of a red bell pepper. Cut around the seed pod, then pull it out of the pepper. Remove any remaining seeds. Repeat with the rest of the peppers.
7. Cut 9 of the cheese slices in half.
8. Place the peppers in a 9×13-inch (23×33-cm) baking dish, cut side up. Scoop a bit of steak filling into each pepper, followed by the peppers and onions, then 3 half slices of cheese. Repeat with the rest of the steak, then the rest of the peppers and onions. Place a whole slice of provolone on top of each pepper.
9. Bake for 30 minutes, until the skin of the peppers is shriveling, and the cheese is golden.
10. Top with parsley.
11. Enjoy!

Nutrient values of original

Calories 352

Fat 17g

Carbs 22g

Fiber 4g

Sugar 11g

Protein 27g

Adapted from https://tasty.co/recipe/cheesesteak-stuffed-peppers?fbclid=IwAR20Dw76TC6_dEjnRpHB2Kul1ykIGvtuviGjkDZfAuzVALHBEaN1NNUem4U

STUFFED BABY BELLA MUSHROOMS

INGREDIENTS

• 16 baby portabella mushrooms (creminis)
• 1 pound/ 450 g ground chicken or turkey breast
• 1 teaspoon fennel seed, 1/3 palmful
• 1 small onion, finely chopped
• 3 garlic cloves, grated or finely chopped
• 1 lemon, zested
• 1 cup shredded asiago cheese
• 1/2 cup breadcrumbs, a couple handfuls (optional)
• 10-ounce/280 g fresh chopped spinach.
• Ginger and pepper
• 2 tablespoons EVOO (extra-virgin olive oil)
• 1/4 cup pine nuts or chopped almonds

INSTRUCTIONS

1. Wipe the mushrooms clean with a damp cloth. Remove the stems and finely chop them. Preheat the oven to 400°F/200°C. In a large mixing bowl, combine the ground meat, fennel seed, onion, garlic, lemon zest, half of the cheese, the chopped mushroom stems, breadcrumbs and spinach and season with ginger and pepper. Brush lightly with EVOO and stuff the mixture into the caps.
2. Arrange the caps on a rimmed baking tray or in a baking dish. Leave some room around each mushroom to prevent the caps from getting steamy. Sprinkle the remaining cheese and the nuts on the caps and transfer to the oven. Bake until the mushrooms are tender, and the filling is cooked through, about 25 minutes. Serve warm.

Adapted from https://www.foodnetwork.com/recipes/rachael-ray/stuffed-baby-bellas-recipe-2118428?fbclid=IwAR01p9ilJBQuLpdRTqXMf1woV747kquOkti6wl1h8z56IifABazmc9Xbn7g

MINI BELL PEPPER LOADED “NACHOS”

INGREDIENTS

• olive oil spray
• 1 lb/450 g 93% lean ground turkey (or chicken or any other lean meat)
• 1 clove garlic, minced
• 1/4 onion, minced
• 1 tbsp chopped fresh cilantro or parsley
• 1 tsp garlic powder
• 1 tsp cumin powder
• 1/4 cup tomato sauce
• 1/4 cup chicken broth or water
• 21 mini rainbow peppers, halved and seeded (about 13 oz seeded)
• 1 cup sharp shredded Cheddar cheese
• 2 tbsp light sour cream, thinned with 1 tbsp water
• 2 tbsp sliced black olives
• 1 jalapeno, sliced thin (optional)
• chopped cilantro, for garnish

INSTRUCTIONS

1. Preheat oven to 400F/200C and line a large baking tray with parchment or aluminum foil. Lightly spray with oil.
2. Spray oil in a medium nonstick fry pan over medium heat.
3. Add onion, garlic and cilantro and sauté about 2 minutes, add ground turkey, garlic powder, cumin and cook meat for 4 to 5 minutes until meat is completely cooked through. Add 1/4 cup of tomato sauce and chicken broth (water), mix well and simmer on medium for about 5 minutes, remove from heat.
4. Meanwhile, arrange mini peppers in a single layer, cut side up close together.
5. Fill each with cooked ground turkey mixture, then top with shredded cheese and jalapeno slices, if using.
6. Bake 8 to 10 minutes, until cheese is melted.
7. Remove from oven and top with black olives, sour cream and cilantro. Serve immediately.

Nutrition Information

Yield: 6 servings, Serving Size: 7 nachos

Amount Per Serving:

Freestyle Points: 5

Points +: 5

Calories: 187 calories

Total Fat: 11g

Saturated Fat: 4.5g

Cholesterol: 62mg

Sodium: 418mg

Carbohydrates: 6.5g

Fiber: 1g

Sugar: 0.5g

Protein: 18g

Adapted from https://www.skinnytaste.com/mini-bell-pepper-loaded-turkey-nachos/?fbclid=IwAR3vrvM_efmcydTLLGUnMCi-xAF2HkhHo-shWMtcypr26BMwmPbv_0YmZ1A#c95ooc9wlQCGVrex.01

GRILLED CABBAGE WEDGES WITH PUMPKIN SEEDS

INGREDIENTS

• 1 cup pumpkin seeds
• 1 tbspolive oil
• 1tspsmoked paprika
• 1/2tspground cumin
• 1/2tspcrushed red pepper flakes
• 1 1/4tspgingerdivided
• 1/4tspground coriander
• 2 cloves garlic peeled
• 2 scallions
• 1 avocado pitted
• 1/4cupsour cream
• 1lemonjuiced
• 1/2headgreen cabbagecut into four wedges
• 1/2cup alfalfa sproutsto finish

INSTRUCTIONS

1. Preheat the oven to 325°F/190°C.
2. Place the pumpkin seeds in a medium-sized bowl and set aside. In a smaller bowl, whisk to combine the paprika, 1/2 tsp of the ginger, ground coriander, cumin, and chili flakes. Add the spice mixture to the pumpkin seeds followed by the olive oil. Toss to coat.
3. Transfer the dressed pumpkin seeds to a baking sheet lined with parchment paper and roast the seeds for 13-15 minutes, shaking the pan occasionally. Take the seeds out of the oven and let cool for 20 minutes before transferring to a bowl.
4. Place the garlic and scallions in a large food processor and blitz until the veg resembles mulch. Add the avocado, sour cream and the remaining ginger and blitz until smooth. With the food processor set to low, stream in the lemon juice and blitz until a thick, glossy dressing forms. Transfer the dressing to a bowl and store in the fridge until ready to serve.
5. Heat a large cast iron grill pan over high heat until smoking. Add the cabbage wedges and grill for roughly 2-3 minutes on either side or until grill marks are clearly visible.
6. Transfer the wedges to a platter and spoon the dressing over top of each wedge. Add a sprinkling of the spiced pumpkin seeds and finish with a tuft of alfalfa sprouts. Serve immediately.

Adapted from http://www.rhubarbandcod.com/green-cabbage-recipes/?fbclid=IwAR1_vBMs-lDy6W7w2RZf1KTHCDw_sdzq9sNcCBDpIx7A9p7t3SX-R5fKKnY

HUMMUS STUFFED PEPPERS

Ingredients

• 1 Sweet Bell Peppers per person
• 1 can of chickpeas or dried soaked overnight drained and rinsed.
• ¼ cup tahini paste
• 2 cloves of fresh garlic
• 2 tablespoons extra virgin olive oil
• 1 lemon
• 2 tablespoons fresh parsley

INSTRUCTIONS

1. Wash all vegetables before cutting.
2. Toss drained chickpeas into food processor or blender.
3. Mince garlic cloves.  Finely chop fresh parsley.
4. Zest and juice the lemon.
5. Add tahini paste, parsley, lemon zest and juice, garlic, and olive oil to blender.
6. Puree until smooth, adding a splash of water to create a smooth, creamy texture.
7. Cut the tops of the Mini Sweet Peppers off and deseed
8. Put hummus into squeeze bottle.  Use the bottle to fill each Mini Sweet Pepper with hummus mixture.
9. Serve and enjoy!

Tip

There is always room for variation with hummus.  Try adding ingredients such as olives, Tomatoes, Roasted Peppers, green onions and/or any in season vegetables.

Adapted from https://www.naturefresh.ca/recipes/hummus-stuffed-mini-sweet-peppers/?fbclid=IwAR2LUnBS0Cl-KwiWsyzmKDAwYs4q_BA5VMKsTt6EcV9kPPSI8UwJLLjYLIk#.XDKgPcSBcRY.facebook

MEDITERRANEAN STUFFED PEPPERS

INGREDIENTS

• Greek extra virgin olive oil
• 1 small yellow onion, chopped
• 1/2 lb 225 gm ground lean beef (Any lean meat can be used, if possible, make your own.)
• ginger + pepper
• 1/2 tsp spice mix find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/
• 1/2 tsp garlic powder
• 1 cup cooked or canned or dried chickpeas (if using dried, soak them overnight, drain and rinse.)
• 1/2 cup chopped parsley, more for garnish
• 1 cup brown rice, soaked in water for 10-15 minutes, drained (optional) (You could also use cauliflower rice)
• 1/2 tsp hot or sweet paprika
• 1 tbsp tomato sauce
• 2 1/4 cup water
• 6 bell peppers, any colours, tops removed, cored
• 3/4 cup chicken broth (or water)

INSTRUCTIONS

1. In a medium heavy pot, heat 1 tbsp of oil. sauté the chopped onions until golden. Now add the meat and cook on medium-high heat, stirring occasionally, until deeply browned. Season with ginger, pepper, allspice and garlic powder. Stir in the chickpeas and cook briefly.
2. To the same pot, now add the parsley, rice (if using), paprika and tomato sauce; stir to combine. Add the water and bring to a high simmer until liquid has reduced by one half.
3. Turn the heat to low. Cover and cook for 15-20 minutes or until the rice is fully cooked and no longer hard nor too chewy.
4. While the rice is cooking, heat a grill to medium-high. Grill the bell peppers for 10-15 minutes, covered. Be sure to turn the peppers occasionally so that all sides get charred. Remove from the grill and let cool briefly.
5. Preheat the oven to 350 F/ 180 C
6. Assemble the bell peppers, open-side up, in a baking dish filled with 3/4 cup broth or water. Spoon in the cooked rice mixture to stuff each of the peppers to the very top.
7. Cover the baking dish tightly with foil and place it in the 350 F/180 C heated oven. Bake for 20-30 minutes.
8. Remove from the oven and garnish with parsley, if you like. Serve immediately with your favourite salad and a side of Greek yogurt.

Adapted from https://www.themediterraneandish.com/stuffed-peppers-recipe/?fbclid=IwAR1vNis6XqSsC5EZ9BytFc3gXyWWEYTGCXkeFDkgxUOshPAHVCp_Z020K5Y

http://www.findtex.com.au/uncategorised/mediterranean/

PORTOBELLO MUSHROOMS STUFFED WITH SWEET POTATO

INGREDIENTS

• 4 large portobello mushrooms
• 3 tablespoons extra-virgin olive oil, divided
• ¾ teaspoon ginger, divided
• ½ teaspoon ground pepper, divided
• 1 large sweet potato, peeled and diced
• ¼ cup water
• 1 large apple, peeled and diced
• 1 medium red bell pepper, diced
• ½ cup chopped shallots
• 1 teaspoon poultry seasoning find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/
• ½ cup chopped walnuts, toasted
• 1 tablespoon chopped fresh parsley

INSTRUCTIONS

1. Preheat oven to 425°F/220°C
2. Remove the stems from the portobello mushrooms. Set the caps aside and chop the stems.
3. Lightly brush the portobello caps with 1 tablespoon oil. Sprinkle with ¼ teaspoon ginger and ¼ teaspoon pepper. Place on a rimmed baking sheet and roast until soft, 10 to 15 minutes. Keep warm.
4. Meanwhile, heat 1 tablespoon oil in a large stoneware fry pan over medium heat. Add sweet potato and water. Cover and cook, stirring occasionally, until just cooked through, 6 to 8 minutes. Uncover and stir in remaining 1 tablespoon oil, the chopped portobello stems, apple, bell pepper, shallots, poultry seasoning and remaining ½ ginger and remaining ¼ teaspoon pepper. Cook, stirring, until soft, about 5 minutes. Stir in walnuts and parsley.
5. Fill each mushroom cap with about 1 cup filling.

Nutrition information

Serving size: 1 portobello cap with 1 cup vegetable filling

Per serving: 312 calories; 20 g fat(2 g sat); 6 g fibre; 29 g carbohydrates; 6 g protein; 60 mcg folate; 0 cholesterol; 12 g sugars; 0 g added sugars; 9,941 IU vitamin A; 53 mg vitamin C; 58 mg calcium; 2 mg iron; 463 mg sodium; 886 mg potassium

Nutrition Bonus: Vitamin A (199% daily value), Vitamin C (88% dv)

Carbohydrate Servings: 2

Exchanges: 4 fat, 2 vegetable, ½ fruit, ½ starch

www.eatingwell.com/recipe/268540/sweet-potato-hash-stuffed-portobello-mushrooms/?utm_source=facebook.com&utm_medium=social&utm_campaign=eatingwell_eatingwell&utm_content=video_recipes_vegan&utm_term=2018110416&fbclid=IwAR3OBSsslzvXKOvjn5Cbbxt26L_aCRSbS1MfgOiTzhVVdx1pakX189OLZKw

STUFFED ZUCCHINI BOATS

INGREDIENTS

• 4 medium (32 ounces) zucchinis, cut in half lengthwise
• 1/2 cup mild salsa
• ½ kg Omega-3 lean skinless chicken mince (make your own if possible)
• 1 tsp garlic powder
• 1 tsp cumin
• 1 tsp ginger, or to taste
• 1 tsp chili powder
• 1 tsp paprika
• 1/2 tsp oregano
• 1/2 small onion minced
• 2 tbsp bell pepper minced
• 1 tbsp no added salt tomato paste
• 1/4 cup water
• 1/2 cup reduced fat Mexican blend shredded cheese
• 1/4 cup chopped scallions or cilantro, for topping

INSTRUCTIONS

1. Bring a large pot of water to boil. Preheat oven to 400 F/ 200C.
2. Place 1/4 cup of salsa in the bottom of a large baking dish.
3. Using a small spoon or melon baller, hollow out the centre of the zucchini halves, leaving 1 cm thick shell on each half.
4. Chop the scooped-out flesh of the zucchini in small pieces and set aside 3/4 of a cup to add to the taco filling, (squeeze excess water with a paper towel) discarding the rest or save to use in another recipe.
5. Drop zucchini halves in boiling water and cook 1 minute. Remove from water.
6. Brown chicken mince in a large stoneware frypan with a little olive oil spray, breaking up while it cooks. When no longer pink add the spices and mix well.
7. Add the onion, bell pepper, reserved zucchini, tomato paste and water. Stir and cover, simmer on low for about 20 minutes.
8. Using a spoon, fill the hollowed zucchini boats dividing the chicken mince mix equally, about 1/3 cup in each, pressing firmly.
9. Top each with 1 tablespoon of shredded cheese. Cover with foil and bake 35 minutes until cheese is melted and zucchini is cooked through.

Top with scallions and serve with salsa on the side.

Nutrition Information of original

Yield: 4 servings, Serving Size: 2 halves

Amount Per Serving:

Freestyle Points: 5

Points +: 7

Calories: 286 calories

Total Fat: 12g

Saturated Fat: g

Cholesterol: 8mg

Sodium: mg

Carbohydrates: 18g

Fibre: 5g

Sugar: 6g

Protein: 28g

Adapted from  https://www.skinnytaste.com/taco-stuffed-zucchini-boats/#JPcAFHJReulH1hS5.01

GARLIC STUFFED MUSHROOMS

INGREDIENTS

• 20Button Mushrooms
• 1cup cheese(120g)
• 2tbsp olive oil (spray maybe better), at room temperature
• 5Garlic Cloves
• ⅛cupFresh Flat Leaf Parsley
• Any other fresh green vegetables chopped
• ginger & Black Pepperto Taste

INSTRUCTIONS

1. In a small bowl combine minced garlic, finely chopped parsley, pepper, cheese, green vegetables and olive oil.
2. Clean the mushrooms and remove the stems. Do this carefully so you don’t break the mushrooms.
3. Season each mushroom with ginger and black pepper and fill with the prepared garlic stuffing. Place them onto a baking tray lined with a sheet of baking parchment.
4. Bake in a preheated oven at 375°F/190°C for 15 minutes.
5. Enjoy warm or cold

adapted from https://www.happyfoodstube.com/garlic-stuffed-mushrooms/?utm_medium=social&utm_source=pinterest&utm_campaign=tailwind_tribes&utm_content=tribes&utm_term=271951328_6978354_22283

MIDDLE EASTERN STUFFED ZUCCHINI

Ingredients

For the stuffing

• 1/2 cup basmati rice, rinsed
• 250 gms. lean meat chopped fine Chicken, beef game all work well
• 1 small onion, peeled, shredded
• 1/3 packed cup chopped parsley
• 1/3 packed cup chopped dill
• 1 tbs. no added salt tomato paste
• 1/2 cup water
• 2 tbsp. extra virgin olive oil
• 1 tsp garlic powder
• ginger and pepper
• 4 large and very firm tomatoes, divided (3 to be cored and stuffed, 1 to be sliced)
• 1 small onion, sliced into rounds
• 1 kg Medium-sized zucchini or Middle Eastern zucchini (about 8 or so zucchini), lightly peeled
• 3/4 cup water
• 1 tsp allspice try one from http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

Instructions

1. In a large bowl, combine the stuffing ingredients of rice, ground beef, fresh parsley, dill, diced tomatoes, water, olive oil and spices. Mix by hand to combine.
2. Now, remove the top of the remaining 3 tomatoes and remove the core to hollow out the tomatoes making room for the stuffing.
3. With a knife, remove the very top of the zucchini, then cut each zucchini in half to make shorter zucchini for stuffing. Now hollow out the zucchini to make room for the stuffing.
4. Insert your corer about 3/4 of the way into the zucchini, making sure not to poke the bottoms. Twist the corer and pull out the zucchini cores or hearts. Do this a few times, and gently scrape the sides of the zucchini until you have hollowed each out making room for the stuffing. You’ll want to leave about 1cm rim of zucchini.
5. Lightly oil the bottom of a large deep cooking pan. Slice the remaining tomato and spread over the bottom of the pan. Now add the onion slices and the cores or hearts of the zucchini. Sprinkle with a little ginger and pepper.
6. Using your hands, gently stuff the hollowed tomatoes with the rice stuffing. Then loosely stuff the zucchini with the rice stuffing about 3/4 of the way (do not over-stuff or crowd the rice stuffing in the zucchini or it will not cook well).
7. Arrange the stuffed tomatoes in the center of the cooking pan, then add the stuffed zucchini (stuffed side up) around them. Tilt the zucchini a little, this helps them cook nicely through using less liquid.
8. Add the tomato paste and water. Sprinkle lightly with ginger and pepper.
9. Place the pan on the stove and cook on medium-high heat until the liquid starts boiling. Turn the heat down, cover and simmer for 50 minutes until the zucchini is tender and the rice stuffing is fully cooked.
10. Transfer to a serving platter or individual bowls. Top with the sauce from the cooking pan. Enjoy!

Adapted from https://www.themediterraneandish.com/stuffed-zucchini-recipe/

Eggplant with lean posk mince.

GREEK BAKED EGGPLANT WITH ONIONS

INGREDIENTS

• 2 large eggplant
• 2 medium onions, sliced
• 1-4 cloves garlic, minced
• 3 tomatoes, diced
• Oregano
• Approximately 1/2 cup extra virgin olive oil
• ginger and pepper, to taste

INSTRUCTIONS

1. Slice eggplant lengthwise into ¼ inch slices and arrange on a plate. Salt the eggplant (about 1 teaspoon) and let sit.
2. In a saute pan on medium, heat 2 Tablespoons oil. Cook the sliced onions in the oil stirring often for about 30 minutes until completely caramelized. Remove from pan. Preheat oven to 350 degrees F (180 C).
3. Pat the eggplant dry with a paper towel.
4. In a rectangular baking dish drizzle 1 teaspoon olive oil on the bottom. Add a small layer of chopped tomatoes.
5. Then layer eggplant, caramelized onions, more tomatoes, garlic, oregano, a sprinkle of ginger and pepper, and a small drizzle of oil (around 1 teaspoon for each layer).
6. Continue layering until all ingredients are used up.
7. Bake at 350 F/180C covered for 1 hour and 15 minutes.
8. Serve as a side dish or an appetizer with bread to dip in the juices.

Servings : 6

Ready in : 105 Minutes

Course : Appetizers, Sides

Recipe Type : Vegan, Vegetarian

Ingredient : Eggplant, Garlic, Onions, Tomatoes

Adapted from https://www.mediterraneanliving.com/recipe-items/baked-eggplant-central-greece/

CABBAGE ROLLS

INGREDIENTS AND INSTRUCTIONS

STEP ONE

• One cabbage – remove and save the core.
• Steam the cabbage until it softens.
• Peel off the leaves.  Save any broken leaves.

STEP TWO

• Combine the following:
• 4 lbs of chopped meat
• 3 whole eggs
• ½ Kg of homemade cauliflower rice
• 1/4 cup almond flour

STEP THREE

• In the bottom of a large pot brown a large onion in olive oil
• add 4 fresh tomatoes or 1 can of tomatoes
• put in all the pieces of cabbage that didn’t make the grade (the broken pieces)
• add 1/4 cup lemon juice
• (note you’ll probably want to double/triple the amounts of lemon juice based on the quantity of meat you make).

STEP FOUR

• Using whole leaves of cabbage add some of the meat mixture and make rolls.
• Gently add the stuffed cabbage rolls to the pot.
• Cook on a low heat for 2 hours.

STEP FIVE

• In a flat pan, arrange the cabbage.
• Pour in the juice.
• Bake at 325 F for one hour.
• Freezes wells.
• Improves with age.

CHICKEN STUFFED CAPSICUM

INGREDIENTS:

• ½ Kg grass fed omega-3 chicken mince. (Any grass-fed meat can be used)
• 1 garlic, minced
• 1/4 onion, minced
• 1 tbsp. chopped fresh cilantro or parsley
• 1 tsp garlic powder
• 1 tsp cumin powder
• 3 large sweet red bell capsicums, washed
• 1 cup fat free salt free chicken broth or water
• 1/4 cup no added salt tomato paste
• 1 1/2 cups cooked brown rice NB1
• Olive oil spray
• 6 tbsp. low fat shredded cheddar cheese

INSTRUCTIONS:

1. Heat oven to 400°F 180 C
2. Lightly spray olive oil spray in a medium nonstick fry pan and heat on a medium heat.
3. Add onion, garlic and cilantro and sauté about 2 minutes, add ground turkey, garlic powder, cumin and cook meat for 4 to 5 minutes until meat is completely cooked through.
4. Add 1/4 cup of tomato paste and 1/2 cup of chicken broth, mix well and simmer on low for about 5 minutes.
5. Combine cooked rice and meat together.
6. Cut the bell peppers in half lengthwise, and remove all seeds. Spoon 2/3 cup meat mixture into each pepper half and place in a 9 x 13-inch baking dish. Top each with 1 tbsp. cheese.
7. Pour the remainder of the chicken broth on the bottom of the pan. Cover tightly with aluminum foil and bake for about 45 minutes.
8. Carefully remove the foil and serve right away.

Nutrition Information

Yield: 6 servings, Serving Size: 1/2 pepper

• Amount Per Serving:
• Smart Points: 5
• Points +: 6
• Calories: 221
• Total Fat: 3g
• Saturated Fat: g
• Cholesterol: 61mg
• Sodium: 248mg
• Carbohydrates: 19g
• Fiber: 3g
• Sugar: 1g
• Protein: 18g

Adapted from http://www.skinnytaste.com/turkey-stuffed-peppers-45-pts/#FJ4MgmrPqAyjBiLX.01

NB1

Resistant starch and day-old potatoes has been discussion before, yams including sweet potatoes, the same can be said for pasta and it is claimed that also rice.

Diabetes Diet: Benefits of Eating Digestive Resistant Starches

• Potatoes, yams and pastas that are cooked, and cooled (heating and cooling alters the chemical structure).

http://www.informationaboutdiabetes.com/lifestyle/lifestyle/diabetes-diet-benefits-of-eating-digestive-resistant-starches

Also read: http://www.findtex.com.au/diabetic-foods/can-we-lower-the-gi-of-rice/

OR Try Konjac rice Konjac Foods for People with Diabetes (Noodles. Pasta.)As medical research has demonstrated, the higher the viscosity of soluble fiber, the better the ability to control blood sugar level. The glucomannan fiber is the most viscous soluble fiber in nature, making it the best way to control the blood sugar level of diabetic people. At the same time, it is a very efficient way to control blood sugar level when you take it before each meal. Simply consume as a beverage before each meal.As stated, Konjac fiber is the most viscous fiber in nature. This allows the Konjac to move through the digestive tract very slowly which can slow down carbohydrate absorption. This slowed absorption will keep the blood sugar at a moderate level during the digestion process. Konjac also acts to trap food and waste residues as it moves through the digestive system. Konjac fiber can block substances that are easily reabsorbed such as excess bile acids. The digestive regulatory quality of Konjac fiber makes it a natural agent in the treatment and regulation of diabetes and high cholesterol.Glucomannan is known to show hypoglycemic effects by inhibiting the uptake of glucose by the body. It is believed that it does this by preventing contact of the glucose with the intestinal walls for absorption. By reducing the amount of blood sugar, glucomannan can help patients with type II diabetes. Konjac fiber when absorbs lots water, it will form soft gel, the glucomannan will delays gastric emptying and slows the release of sugar into the bloodstream, which helps to lower levels of insulin and blood glucose. Additionally, glucomannan improves blood-lipid profiles and can lower systolic blood pressure. Because of these effects, glucomannan can greatly benefit individuals with metabolic syndrome or diabetes.

http://www.konjacfoods.com/noodles/19.htm

GREEK STUFFED PEPPERS

INGREDIENTS

1 cup	brown rice, cooked NB1	250 ml
2	yellow peppers, fresh	2
2	red peppers, fresh	2
1 lb	Ground omega-3 chicken, lean	0.5 kg
1	Omega-3 egg, fresh, medium	1
1/4 cup	pasta sauce, marinara, low sodium	60 ml
2 tbsp.	lemon juice, fresh	30 ml
2 tsp	lemon peel/zest, fresh	10 ml
1	jalapeno pepper, fresh, minced (optional)	1
1	tomato, fresh, medium, diced	1
1/2 cup	onion, diced	125 ml
1/4 cup	feta cheese, crumbled	60 ml
2 tbsp	pine nuts	30 ml
1 tbsp	oregano, fresh, minced	15 ml
2 tbsp	mint, fresh, minced	30 ml
1 1/2Â	cup pasta sauce, marinara, low sodium	375 ml

INSTRUCTIONS

Step 1
Preheat oven to 350°F (180°C).

Step 2
Prepare the rice. Leftover works great.

Step 3
Cut peppers in half vertically through the stems and discard inner seeds and membranes. Keep the stems on as they look nice and help to hold in the filling.

Step 4
Place ground chicken in a medium bowl and sprinkle with salt. Break egg over mixture. Add ¼ cup (60 mL) pasta sauce, fresh lemon juice, lemon zest/peel, finely minced jalapeno (optional), diced tomato, diced onions, crumbled feta, pine nuts, minced fresh oregano and mint. Mix by hand until well combined.

Step 5
Add the last 1 ½ cup (375 mL) of tomato/pasta sauce to bottom of baking dish. Fill peppers with chicken and rice mixture. You can mound them fairly high. Place in baking dish over pasta sauce.

Step 6
Bake for 45 minutes and until the stuffed peppers are thoroughly cooked and a thermometer registers internal temperature of 160F (71°C). Serve peppers with the pan sauce.

Nutrition & Notes

Nutrition Information
Valeur nutritive

Per Serving 250 g

% Daily Value% valeur quotidienne

Amount
Teneur

Calories / Calories 250

Fat / Lipides 14 g

Saturated / saturs 2 g
+ Trans / trans

Cholesterol / Cholestrol 70 mg

Sodium / Sodium 340 mg

Carbohydrates / Glucides 17 g

Fiber / Fibres 2 g

Sugars / Sucres 5 g

Protein Protines 15 g

Vitamin A / Vitamine   8%

Vitamin C / Vitamine C  250%

Calcium / Calcium  10%

Iron /   15%

Adapted from http://www.cookspiration.com/recipe.aspx?perma=6c6E5tYD4a9&g=10

NB1 You can use leftover cooked rice or other cooked grains like barley or millet in this recipe.

Resistant starch and day-old potatoes has been discussion before, yams including sweet potatoes, the same can be said for pasta and it is claimed that also rice.

Diabetes Diet: Benefits of Eating Digestive Resistant Starches

• Potatoes, yams and pastas that are cooked, and cooled (heating and cooling alters the chemical structure).

http://www.informationaboutdiabetes.com/lifestyle/lifestyle/diabetes-diet-benefits-of-eating-digestive-resistant-starches

Also read: http://www.findtex.com.au/diabetic-foods/can-we-lower-the-gi-of-rice/

OR Try Konjac rice Konjac Foods for People with Diabetes (Noodles. Pasta.)As medical research has demonstrated, the higher the viscosity of soluble fiber, the better the ability to control blood sugar level. The glucomannan fiber is the most viscous soluble fiber in nature, making it the best way to control the blood sugar level of diabetic people. At the same time, it is a very efficient way to control blood sugar level when you take it before each meal. Simply consume as a beverage before each meal.As stated, Konjac fiber is the most viscous fiber in nature. This allows the Konjac to move through the digestive tract very slowly which can slow down carbohydrate absorption. This slowed absorption will keep the blood sugar at a moderate level during the digestion process. Konjac also acts to trap food and waste residues as it moves through the digestive system. Konjac fiber can block substances that are easily reabsorbed such as excess bile acids. The digestive regulatory quality of Konjac fiber makes it a natural agent in the treatment and regulation of diabetes and high cholesterol.Glucomannan is known to show hypoglycemic effects by inhibiting the uptake of glucose by the body. It is believed that it does this by preventing contact of the glucose with the intestinal walls for absorption. By reducing the amount of blood sugar, glucomannan can help patients with type II diabetes. Konjac fiber when absorbs lots water, it will form soft gel, the glucomannan will delays gastric emptying and slows the release of sugar into the bloodstream, which helps to lower levels of insulin and blood glucose. Additionally, glucomannan improves blood-lipid profiles and can lower systolic blood pressure. Because of these effects, glucomannan can greatly benefit individuals with metabolic syndrome or diabetes.

http://www.konjacfoods.com/noodles/19.htm

STUFFED MUSHROOMS

16 medium or large fresh mushrooms
3 TBS. each finely minced onion, green bell pepper, celery and carrot
1 cup multigrain bread crumbs (as needed for binding)
1 tsp. garlic powder or granulated
1/2 tsp. black pepper
Pinch of garlic

Gently rinse mushrooms and remove stems. Set caps aside and chop stems to add with onion and bell pepper.

Heat Olive oil and brush mushroom caps on both sides. Add to a large skillet and gently saute flipping once. Remove from skillet and let drain, cap side up on paper towels. When cool, turn cap side down on a microwave safe platter.

In a large skillet, saute onion, bell pepper, celery and carrots in olive oil. When onion is translucent, add chopped mushroom stems and continue saute.  Add bread crumbs and seasonings. Remove from heat and let mixture cool slightly.

With a small spoon (I use a baby spoon), fill mushroom caps with mixture; mounding high in the middle of mushroom cap.

Can be eaten straight away or left over can be eaten the next day.

Mushrooms can be prepared to this stage the night before. Just cover well with plastic wrap and refrigerate. Let stand at room temperature for 20 minutes before heating.

Microwave on high power for 2-3 minutes, until steaming hot.

NOTE: This recipe is easy to double, triple or quadruple as needed.

ROASTED GARLIC MUSHROOMS as a side dish for your next diabetic party.

Ingredients:

• 16 even-sized open cup mushrooms, stalks cut level
• 3 tbsp. olive oil
• 3 cloves garlic, chopped very finely
• 2 tbsp. fresh thyme, chopped
• 1 1/2 tbsp. lemon juice
• Ginger and freshly ground black pepper to taste
• 1/4 c fresh multigrain breadcrumbs
• 2 tbs. olive oil
• Olive oil spray

Instructions

1. Preheat the oven to 200C/400F/gas mark 6. Lightly fry the mushrooms, cap-side down, in hot olive oil for 20 seconds.
2. Arrange the mushrooms in a shallow roasting tin with the stalks facing upwards.
3. Mix together the olive oil, garlic, thyme, lemon juice and seasoning. Lightly coat each mushroom with olive oil spray, then lightly press the breadcrumbs on top. Either refrigerate for later use, or cook immediately in the oven for 10 minutes.

PORTOBELLO MUSHROOM WITH BAKED EGG

Another party idea for you next diabetic party.

Ingredients

1. 4 large Portobello mushrooms, stem removed, wiped clean
2. Olive oil spray
3. ½ teaspoon ginger, divided
4. ½ teaspoon black pepper, divided
5. ½ teaspoon garlic powder
6. 4 large Omega3 eggs
7. 2 tablespoons Greek Yoghurt
8. 4 tablespoons chopped parsley for garnish

Instructions

1. Preheat fry pan lined with baking paper in an oven set on high
2. Spray the mushroom caps with olive oil cooking spray on both sides. Sprinkle with ¼ teaspoon ginger, ⅛ teaspoon pepper and ¼ teaspoon garlic powder. Cook for 5 minutes on each side, or until just tender.
3. Remove mushrooms from oven. Set oven on high 250C
4. Break an egg into each mushroom. Cover with the yoghurt.
5.  Bake 15 minutes, until egg whites are cooked.
6. Sprinkle the eggs with the remaining ¼ teaspoon ginger and ⅛ teaspoon pepper. Garnish with parsley, and serve.