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Mitchls Nutritional Recipes
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About this ebook
Mitchls Nutritional Recipes features NUTRITIONAL VALUES and DIABETIC EXCHANGES for
Spinach Quiche, Turkey Sausage, Santa Fe Salad. Fruit Salad, Mini Pizza Brunch Recipes.
Chicken, Beef, Ricotta & Cherry Tomato Pie, Meat & Mushroom Pub Pies, Onion & Squash Pie Casserole Recipes
Apples & Chicken, Chicken, Onions & Raisins, Barbequed Chicken, Chicken Tacos, Chicken Salad & Walnuts Chicken Recipes.
Fried Catfish, Halibut Steaks, Salmon Salad, Tuna Subs, Flounder & Peppers Fish Recipes.
Applesauce & Yogurt, Apple & Mushroom Salad, Apple & Pear Pie, Baked Pears, Balsamic Strawberries Fruit Recipes.
Deluxe, Bagel, Cheese, Chicken, Bacon, Mushroom & Peppers Pizza Recipes.
Firecracker, Mango, Tropical, Orange, Watermelon Salsa Recipes.
Animal Crackers, Chili Con Queso, Yogurt Popsicles, Easy Pizza, Party Dip Snack Recipes.
Corn On The Cob, Sweet Potato Wedges, Beet Salad, Carrot Custard, Garlic Mashed Potatoes Vegetable Recipes.
Author
Billy Mitchell
Billy D Mitchell, Mitchls, is a retired Senior Citizen who is in his Get Up and Go Mode. He is an Indie Author, Publisher and Web Master. His books are available in Print and eBook. His books in print are available through Amazon.com under his name, Billy D Mitchell and his Wife's name, Trudene L Mitchell. His eBooks are avialable through Smashwords in the following apps. Online Reading (HTML, good for sampling in web browser) Online Reading (JavaScript, experimental, buggy) Kindle (.mobi for Kindle devices and Kindle apps) Epub (Apple iPad/iBooks, Nook, Sony Reader, Kobo, and most e-reading apps including Stanza, Aldiko, Adobe Digital Editions, others) PDF (good for reading on PC, or for home printing) RTF (readable on most word processors) LRF (Use only for older model Sony Readers that don't support .epub) Palm Doc (PDB) (for Palm reading devices) Plain Text (download) (flexible, but lacks much formatting) Plain Text (view) (viewable as web page)
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Book preview
Mitchls Nutritional Recipes - Billy Mitchell
Brunch Recipes
Spinach Quiche
Servings: 6
Nutritional Values: Per serving: 121 calories (28% calories from fat), 13 g protein, 4 g total fat (2.2 g saturated fat), 9 g carbohydrate, 2 g dietary fiber, 10 mg cholesterol, 282 mg sodium
Diabetic Exchanges: 2 lean protein, 1/2 carbohydrate (bread/starch)
Preheat the oven to 350 degrees Fahrenheit. Thaw 1 10 ounce (300 g) package frozen chopped spinach in the microwave. Drain in a colander, squeezing out all liquid. Mix spinach with 4 ounces ( 120 ml) skim milk Swiss cheese, 2 slices day old bread, crusts removed and broken into small pieces, 12 ounces (360 ml) egg substitute, 3 scallions, whites and 1 inch sliced green, 1/4 teaspoon (1.25 ml) nutmeg freshly ground pepper to taste, and pepper. Pour into a nonstick 8 or 9 inch (20 to 22.5 cm) pie pan which has been sprayed with butter flavored cooking spray. Even out with a spatula. Bake about 30 minutes or until completely set. Serve hot.
Brunch
Turkey Sausage
Servings: 6
Nutritional Values: Per serving: 114 calories (8% calories from fat) 23 g protein, 1 g total fat (0.3 g saturated fat), 1 g carbohydrate, trace dietary fiber, 64 mg cholesterol, 362 mg sodium
Diabetic Exchanges: 3 very lean protein
Combine 1 1/4 pounds (600 g) coarsely ground white turkey, 1 teaspoon(5 ml) kosher salt, 1 1/2 (7.5ml) teaspoons to taste ground pepper, 2 teaspoons (10 ml) chopped fresh sage, 2 teaspoons (10 ml) chopped fresh thyme, 1/2 teaspoon (2.5 ml) ground ginger, 1/2 teaspoon (2.5 ml) ground nutmeg, 1 tablespoon (15 ml) Calvados, and 1 1/2 tablespoons (22.5 ml) finely grated orange zest in a bowl. Mix well. Spray a non stick skillet with olive oil cooking spray. Sauté a small bit of sausage mixture to test for seasoning. Correct if necessary. Form the remainder into 6 patties, about 1/2 inch thick. Sauté until browned on both sides and cooked through. Serve hot from the pan.
Brunch
Santa Fe Salad
Servings: 8
Nutritional Values: Per serving: 77 calories (40% calories from fat), 1 g protein, 4 g total fat (0.5 g saturated fat), 12 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 184 mg potassium, 58 mg sodium
Diabetic Exchanges: 1 carbohydrate (1/2 fruit, 1 vegetable), 1 fat
Working over a bowl to catch any juice, peel and section 1 large navel orange. Combine the orange sections and 2 cups (492 g) diced fresh pineapple. Line a large
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