Diabetic Living - Fall 2010

Ultimate Spaghetti
and Meatballs
Colorful veggies and a well-seasoned
sauce give this dish ultimate ;avor.
SERVINGS 2 (about 1∕ 2 cup cooked
spaghetti and 11∕ 4 cups meatball
mixture each)
CARB. PER SERVING 37 g
PREP 25 minutes COOK 4 to 5 hours
(low) or 2 to 21∕ 2 hours (high)

1 cup fresh button or cremini
mushrooms, quartered
1∕ 2 cup thinly sliced sweet onion
1∕ 3 cup thin bite-size strips red
and/or yellow sweet pepper
6 1-ounce refrigerated Italian-
style cooked turkey meatballs
1 8-ounce can no-salt-added
tomato sauce

2 tablespoons no-salt-added
tomato paste
1 teaspoon dried Italian
seasoning, crushed

2 cloves garlic, minced

11∕ 2 ounces dried multigrain
spaghetti

Slow-Cooked Beef with Carrots and Cabbage

Slow-Cooked Beef with
Carrots and Cabbage

SERVINGS 2 (about 3 ounces cooked meat and 3∕ 4 cup vegetables each)

CARB. PER SERVING 14 g PREP 20 minutes

COOK 7 to 8 hours (low) or 31∕ 2 to

4 hours (high), plus 30 minutes (high)

1. Trim fat from meat. In a small bowl, combine oregano, cumin, paprika, pepper, and 1∕ 8 teaspoon salt. Sprinkle mixture over meat; rub in with your ;ngers. Coat a medium skillet with nonstick cooking spray; heat skillet over medium heat. Add meat to skillet; brown on all sides.

2. Meanwhile, in a 11∕2- or 2-quart slow cooker, combine carrots and garlic. Pour broth over carrots.

Top with meat.

3. Cover and cook on low-heat setting 7 to 8 hours or on high-heat setting 31∕ 2 to 4 hours. If no heat setting is available, cook 5 to 51∕ 2 hours.

4. If using low heat, turn to high heat (if no heat setting is available, continue cooking). Add cabbage. Cover and cook 30 minutes more. PER SERVING: 214 cal., 5 g total fat ( 2 g sat. fat), 50 mg chol.,

379 mg sodium, 14 g carb., 5 g ;ber, 27 g pro. Exchanges: 2 vegetable, 3. 5 lean meat. Carb choices: 1.

435 mg sodium, 37 g carb., 8 g ;ber, 25 g pro. Exchanges: 2 vegetable, 1. 5 starch, 2. 5 medium-fat meat. Carb choices: 2. 5.

1. In a 11∕2- or 2-quart slow cooker,
combine mushrooms, onion, and
sweet pepper. Top with meatballs. In
a small bowl, combine tomato sauce,
tomato paste, Italian seasoning, and
garlic. Pour over mixture in cooker.
2. Cover and cook on low-heat setting
4 to 5 hours or on high-heat setting
2 to 21∕ 2 hours. If no heat setting is
available, cook 3 to 31∕ 2 hours.
3. To serve, cook spaghetti according
to package directions; drain. Divide
spaghetti between serving plates.
Top with meatball mixture. If desired,
garnish with fresh basil.
PER SERVING: 357 cal., 12 g total
fat ( 3 g sat. fat), 91 mg chol.,