ZWT 8 -- Lighten Up for Diabetes

[Annacia]

Susie D wrote:


I adapted celticevergreen's recipe for Summer Sunset Carne Guisada. My main goals were to turn cook this in a Crockpot and reduce the calories. I was pleased with the result.

The original recipe with my changes in color:
1 lb cubed beef 3 pounds chuck roast, trimmed of visible fat & cubed
1 large green bell pepper, seeded and roughly chopped
1 onion, roughly chopped
1 large tomato, chopped 19 oz can of diced tomatoes & juice
1/4 cup garlic, chopped
1 ounce whole cumin seed
1/2 ounce fresh ground black pepper 1/2 teaspoon black pepper
1 quart water, plus 1 ounce eliminated
1/2 cup flour eliminated
1/2 cup fat (butter, lard, shortening) eliminated
salt 1 teaspoon Mrs Dash
1/2 cup water
2 tablespoons cornstarch

The original recipe served 4 and has Calories 1129.7 Calories with 86% from Fat. Carbs are 13.8 g.

The "lighter" version serves 6 with Calories 383.9 Calories 35% from Fat. Carbs are still 13.8 g.

Question, would it count for our team if I made this recipe using Susies changes?

[Cadillacgirl]

I chose to lighten up South-West Marinade #416953 - because I think there are often a lot of "hidden" sugars in the marinades, ESPECIALLY ketchup!

Original ingredients:

1 cup ketchup changed to 1 cup sugar free tomato sauce
3 tablespoons red wine vinegar
1 teaspoon garlic powder or 3 garlic cloves, chopped
3 -4 tablespoons brown sugar (I always use 3) changed to 1/2 cup brown sugar splenda
1/2 teaspoon pepper
1/4 cup molasses changed to 2 tbsp molasses
1/2 teaspoon onion powder
1 bay leaf

ORIGINAL STATS:
Calories 55.0
Total Fat 0.0 g
Cholesterol 0.0 mg
Sodium 226.9 mg
Total Carbohydrate 14.0 g
Dietary Fiber 0.1 g
Sugars 11.8 g
Protein 0.4 g

REVISED STATS:
Calories 37.7
Total Fat 0 g
Cholesterol 0.0 mg
Sodium 174.2 mg
Total Carbohydrate 9.1 g
Dietary Fiber 0.9 g
Sugars 6.4 g
Protein 1.0 g

[Rita~]

I just have so say this isn't just for those that have Diabetes.
This should be a way of life for all of us.
Done automatically.

[KateL]

Rita~ wrote:
I just have so say this isn't just for those that have Diabetes.
This should be a way of life for all of us.
Done automatically.

Amen. With greater attention to proper diet, many of the worst diseases can be avoided or at least postponed.

[Rita~]

KateL wrote:

Rita~ wrote:
I just have so say this isn't just for those that have Diabetes.
This should be a way of life for all of us.
Done automatically.

Amen. With greater attention to proper diet, many of the worst diseases can be avoided or at least postponed.

Packaged foods are the worst! They say if you don`t recognize where the food came from don`t eat it. processing food changes the chemistry into things not meant for our bodies, All the extra sugar added gives cancer life and our bodies death.

[PaulaG]

Susie D wrote:


I adapted celticevergreen's recipe for Summer Sunset Carne Guisada. My main goals were to turn cook this in a Crockpot and reduce the calories. I was pleased with the result.

The original recipe with my changes in color:
1 lb cubed beef 3 pounds chuck roast, trimmed of visible fat & cubed
1 large green bell pepper, seeded and roughly chopped
1 onion, roughly chopped
1 large tomato, chopped 19 oz can of diced tomatoes & juice
1/4 cup garlic, chopped
1 ounce whole cumin seed
1/2 ounce fresh ground black pepper 1/2 teaspoon black pepper
1 quart water, plus 1 ounce eliminated
1/2 cup flour eliminated
1/2 cup fat (butter, lard, shortening) eliminated
salt 1 teaspoon Mrs Dash

mixed to make a slurry and added the last 30 minutes to thicken
1/2 cup water
2 tablespoons cornstarch



The original recipe served 4 and has Calories 1129.7 Calories with 86% from Fat. Carbs are 13.8 g.

The "lighter" version serves 6 with Calories 383.9 Calories 35% from Fat. Carbs are still 13.8 g.

Thanks SusieD. It never ceases to amaze me the difference a few simple changes can make in fat and calories. That you much for your suggestions.

[PaulaG]

Annacia wrote:

Susie D wrote:


I adapted celticevergreen's recipe for Summer Sunset Carne Guisada. My main goals were to turn cook this in a Crockpot and reduce the calories. I was pleased with the result.

The original recipe with my changes in color:
1 lb cubed beef 3 pounds chuck roast, trimmed of visible fat & cubed
1 large green bell pepper, seeded and roughly chopped
1 onion, roughly chopped
1 large tomato, chopped 19 oz can of diced tomatoes & juice
1/4 cup garlic, chopped
1 ounce whole cumin seed
1/2 ounce fresh ground black pepper 1/2 teaspoon black pepper
1 quart water, plus 1 ounce eliminated
1/2 cup flour eliminated
1/2 cup fat (butter, lard, shortening) eliminated
salt 1 teaspoon Mrs Dash
1/2 cup water
2 tablespoons cornstarch

The original recipe served 4 and has Calories 1129.7 Calories with 86% from Fat. Carbs are 13.8 g.

The "lighter" version serves 6 with Calories 383.9 Calories 35% from Fat. Carbs are still 13.8 g.

Question, would it count for our team if I made this recipe using Susies changes?

This is a non-cooking challenge. You are free to adapt the recipe for yourself if you want and even incorporate some of Susie's suggestions. But no cooking is involved.

[PaulaG]

Rita~ wrote:
I just have so say this isn't just for those that have Diabetes.
This should be a way of life for all of us.
Done automatically.

How true. What a great preventative measure for all types of illness.

[PaulaG]

Cadillacgirl wrote:


I chose to lighten up South-West Marinade #416953 - because I think there are often a lot of "hidden" sugars in the marinades, ESPECIALLY ketchup!

Original ingredients:

1 cup ketchup changed to 1 cup sugar free tomato sauce
3 tablespoons red wine vinegar
1 teaspoon garlic powder or 3 garlic cloves, chopped
3 -4 tablespoons brown sugar (I always use 3) changed to 1/2 cup brown sugar splenda
1/2 teaspoon pepper
1/4 cup molasses changed to 2 tbsp molasses
1/2 teaspoon onion powder
1 bay leaf

ORIGINAL STATS:
Calories 55.0
Total Fat 0.0 g
Cholesterol 0.0 mg
Sodium 226.9 mg
Total Carbohydrate 14.0 g
Dietary Fiber 0.1 g
Sugars 11.8 g
Protein 0.4 g

REVISED STATS:
Calories 37.7
Total Fat 0 g
Cholesterol 0.0 mg
Sodium 174.2 mg
Total Carbohydrate 9.1 g
Dietary Fiber 0.9 g
Sugars 6.4 g
Protein 1.0 g

Just a few changes can and does make a world of difference. Thank you much.

[Dienia B.]

Dienia B. wrote:
http://i270.photobucket.com/albums/jj81/HokiesLady65/JJSmaller.jpg
am making Jalapeno Mashed Potatoes 282426 lavender lynns recipe
2 1/2 lbs potatoes,
peeled and diced
1/2 cup butter, cubed
1/2-3/4 cup heavy cream,
warm
1 jalapeno pepper, roasted, peeled, and pureed
salt and pepper
erving Size: 1 (230 g)
Servings Per Recipe: 6
Amount Per Serving%
Daily ValueCalories 350.3
Calories from Fat 205
58%
Total Fat 22.8 g
35%
Saturated Fat 14.3 g
71%
Cholesterol 67.8
mg22%Sodium 154.0 mg
6%
Total Carbohydrate 33.7
g11%
Dietary Fiber 4.2 g
16%
Sugars 1.6
g6%
Protein 4.4 g8%

the changes are
2 T butter instead of 1/2 cup
1/4 c milk
1/4 c potato water
3 T non fat sour cream and these 3 mixed instead of cream 1 1/2 lbs potatoes and 1/2 head cauliflower no salt
here is my Dees Jalapeno Mashed Potatoes
Amount Per Serving
Amount Per Serving%
Daily ValueCalories 224.3 vs350.3
Calories from Fat 56 25% vs 205 58%
Total Fat 6.2 g 9% vs 22.8g 35%
Saturated Fat 1.4 g 7% vs 14.3g 71%
Cholesterol 1.5 mg 0% vs 67.8mg 22%
Sodium 105.5 mg 4% vs 154.0m 6%
Total Carbohydrate 37.9 g 12% vs 33.7g 11%
Dietary Fiber 5.3 g 21%vs 4.29 16%
Sugars 4.0 g 16% vs 4.29 16%
Protein 5.8 g 11% vs4.4 g 8%

Read more at: http://www.food.com/recipe/dees-jalapeno-mashed-potatoes-484727?oc=linkback

here is mine i have all the vs next to each other sorry they were differnt colors i couldnt even get my banner up top but it is there loldee

[FLKeysJen]

The recipe I chose to "lighten up" is Chef PotPie's Cheese Con Queso Dip #317210.

* Instead of using regular Velveeta, I used 2% milk Velveeta (the ingredient on this site is "Velveeta reduced fat cheese product")

* I completely omitted the butter, which isn't necessary with Velveeta as it might be with regular block cheese

These two changes did not affect the gooey, cheesy flavor, and the serving size is the same.

However, the calories from fat dropped from 82% to 39%!

Original recipe made by Chef PotPie:
257.9 Calories
vs. 92.1 calories in my lightened up version

Calories from Fat 212
vs. 36 calories in my lightened up version

Total Fat 23.6 g
vs. 4 g in my lightened up version

Saturated Fat 15.1 g
vs. 2.6 g in my lightened up version

Cholesterol 70.5 mg
vs. 15.6 mg in my lightened up version

Sodium 749.4 mg
vs. 646.8 in my lightened up version

Total Carbohydrate 5.8 g
vs. 6.5 in my lightened up version

Dietary Fiber 0.6 g
stays the same in my lightened up version

Sugars 4.3 g
stays the same in my lightened up version

Protein 6.6 g
vs. 7.7 in my lightened up version

Also I'd recommend dipping sliced organic apples instead of chips as Chef PotPie suggests. Cheese and apples are delicious together, and it will increase the fiber content, as well as cutting even more fat and calories!

[PaulaG]

I used Mexican Unstuffed Bell Peppers, #321534 by Elmotoo for this challenge. My changes are in red.

2 tablespoons vegetable oil 1 tablespoon olive oil
1 onion, diced
6 garlic cloves, minced
1 cup rice 1 cup brown rice
4 bell peppers, I use a combo of green bell & poblano
1 lb cooked ground beef 1 lb ground white meat turkey, cooked
1 (28 ounce) can black beans, rinsed & drained 3 cups black beans, cooked without added salt
1 (15 ounce) can diced tomatoes 3 roma tomatoes, diced
2 tablespoons oregano
1 tablespoon salt 1/2 to 1 teaspoon salt
1 teaspoon ground cumin
ground black pepper
jalapeno pepper, minced, to taste (optional)
2 cups shredded monterey jack cheese (or a combination) or 2 cups monterey jack pepper cheese (or a combination) or 2 cups cheddar cheese (or a combination) 1 cup monterey jack cheese

I reduced the oil and used healthier olive oil.
Dried black beans can be cooked and frozen in 1 or 2 cup serving sizes. They are cooked without added salt and additional seasonings can be added for flavor. The beans were also reduced to 24 oz.
Freshly diced roma tomatoes replaced the canned.
The salt was reduced to a minimum. Most recipes call for much more salt than our bodies need.
The cheese was cut in half and monterey jack cheese specified. It has fewer calories, almost half the fat and slightly less sodium.
I also increased the serving size to 6 to 8. That allows about 1/2 a pepper and filling per serving. Serve with a large tossed salad and maybe a corn tortilla or 2 and you will have a diabetic friendly meal.

Serving Size: 1 (427 g) Servings Per Recipe: 4 6 to 8

Calories 989.6 Calories 474.2
from Fat 386 39% 141
Total Fat 42.9 g 66% `5.7 g
Saturated Fat 18.6 g 93% 5.9 g
Cholesterol 152.2 mg 50% 68.2 mg
Sodium 2161.5 mg 90% 352.8 mg
Total Carbohydrate 87.3 g 29% 52.3 g
Dietary Fiber 17.2 g 69% 10.8 g
Sugars 7.1 g 28% 3.9 g
Protein 63.8 g 127% 31.5 g

A few changes can make a world of difference.

[PaulaG]

Dienia B. wrote:

Dienia B. wrote:
http://i270.photobucket.com/albums/jj81/HokiesLady65/JJSmaller.jpg
am making Jalapeno Mashed Potatoes 282426 lavender lynns recipe
2 1/2 lbs potatoes,
peeled and diced
1/2 cup butter, cubed
1/2-3/4 cup heavy cream,
warm
1 jalapeno pepper, roasted, peeled, and pureed
salt and pepper
erving Size: 1 (230 g)
Servings Per Recipe: 6
Amount Per Serving%
Daily ValueCalories 350.3
Calories from Fat 205
58%
Total Fat 22.8 g
35%
Saturated Fat 14.3 g
71%
Cholesterol 67.8
mg22%Sodium 154.0 mg
6%
Total Carbohydrate 33.7
g11%
Dietary Fiber 4.2 g
16%
Sugars 1.6
g6%
Protein 4.4 g8%

the changes are
2 T butter instead of 1/2 cup
1/4 c milk
1/4 c potato water
3 T non fat sour cream and these 3 mixed instead of cream 1 1/2 lbs potatoes and 1/2 head cauliflower no salt
here is my Dees Jalapeno Mashed Potatoes
Amount Per Serving
Amount Per Serving%
Daily ValueCalories 224.3 vs350.3
Calories from Fat 56 25% vs 205 58%
Total Fat 6.2 g 9% vs 22.8g 35%
Saturated Fat 1.4 g 7% vs 14.3g 71%
Cholesterol 1.5 mg 0% vs 67.8mg 22%
Sodium 105.5 mg 4% vs 154.0m 6%
Total Carbohydrate 37.9 g 12% vs 33.7g 11%
Dietary Fiber 5.3 g 21%vs 4.29 16%
Sugars 4.0 g 16% vs 4.29 16%
Protein 5.8 g 11% vs4.4 g 8%

Read more at: http://www.food.com/recipe/dees-jalapeno-mashed-potatoes-484727?oc=linkback

here is mine i have all the vs next to each other sorry they were differnt colors i couldnt even get my banner up top but it is there loldee

Thank you Diena. I have your completion noted.

[PaulaG]

FLKeysJen wrote:

The recipe I chose to "lighten up" is Chef PotPie's Cheese Con Queso Dip #317210.

* Instead of using regular Velveeta, I used 2% milk Velveeta (the ingredient on this site is "Velveeta reduced fat cheese product")

* I completely omitted the butter, which isn't necessary with Velveeta as it might be with regular block cheese

These two changes did not affect the gooey, cheesy flavor, and the serving size is the same.

However, the calories from fat dropped from 82% to 39%!

Original recipe made by Chef PotPie:
257.9 Calories
vs. 92.1 calories in my lightened up version

Calories from Fat 212
vs. 36 calories in my lightened up version

Total Fat 23.6 g
vs. 4 g in my lightened up version

Saturated Fat 15.1 g
vs. 2.6 g in my lightened up version

Cholesterol 70.5 mg
vs. 15.6 mg in my lightened up version

Sodium 749.4 mg
vs. 646.8 in my lightened up version

Total Carbohydrate 5.8 g
vs. 6.5 in my lightened up version

Dietary Fiber 0.6 g
stays the same in my lightened up version

Sugars 4.3 g
stays the same in my lightened up version

Protein 6.6 g
vs. 7.7 in my lightened up version

Also I'd recommend dipping sliced organic apples instead of chips as Chef PotPie suggests. Cheese and apples are delicious together, and it will increase the fiber content, as well as cutting even more fat and calories!

Thank you very much for taking the challenge. Your completion is noted.

[Dreamer in Ontario]

by Dreamer in Ontario 171790 for the Honeys

Speedy White Chicken Enchiladas #236995 by iewe

I've been playing with this recipe for a while and can't get food's nutrition calculator to work properly so I'll explain my changes as best I can

Speedy White Chicken Enchiladas - Original recipe
By iewe on June 25, 2007

Ingredients
2 (10 3/4 ounce) cans cream of chicken soup
3/4 cup sour cream
1 tablespoon butter or 1 tablespoon margarine
1 large onions ( chopped)
2 teaspoons chili powder
2 (13 ounce) cans shredded chicken
2 (4 ounce) cans chopped green chilies
10 flour tortillas
2 cups shredded cheese


Speedy White Chicken Enchiladas - Diabetic Friendlier Version


2 (10 3/4 ounce) cans Healthy Request cream of chicken soup (see nutrition comparison below - lower in calories, fat, saturated fat and sodium than regular soup)
1/2 cup low-fat sour cream (contains about 40% less fat than regular)
1/4 cup nonfat yogurt (lighten up sour cream even more with fat-free yogurt)
1 tablespoon olive oil (replace butter with healthy fat)
1 large onion (chopped)
2 teaspoons chili powder
1 1/4 lbs cooked chicken breasts, shredded (fresh chicken will have less sodium than canned)
2 (4 ounce) cans chopped green chilies
10 low-carb high fiber tortillas (La Tortilla Factory) (see nutrition comparison below - lower calorie,fat,carb - higher fiber)
2 cups low-fat cheddar cheese, shredded(reduced in calories and fat)



Healthy Request Soup Cream of Chicken vs Regular Cream of Chicken Soup
Calories 80 110
Fat 2.5g 7g
Sat.Fat 1g 1.5g
Sodium 460mg 750 mg
Carbs 12g 10g
Fiber 1g 2g
Protein 2g 2g

La Tortilla Factory - 1 large tortillas Regular tortilla
Calories 80 228
Fat 3g 5 g
Sodium300mg 334.6g
Carbs 18g 38.9g
Fiber 12g 2.3g
Sugars 1g 0.1g
Protein 8g 6.1g

I've calculated the meat based on a serving size of 1/4 pound.
Cheese can be a healthy part of a diabetics diet. It's very low in carbs and therefor has a low glycemic index.
I've reduce fat a few times to make the recipe more diabetic friendly.
I've used healthier whole grain, high fiber tortillas. Carbs should be eaten in moderation and in the form of whole grains, fruits, whole wheat. Simple sugars such as table sugar and white flour should be kept to a minimum. An excellent source of fiber contains five grams or more per serving, while a good source of fiber contains 2.5 - 4.9 grams per serving.

Here is food's original nutrition data
Nutritional Facts for Speedy White Chicken Enchiladas Serving Size: 1 (407 g) Servings Per Recipe: 4 Amount Per Serving% Daily Value

Calories 1104.6
Calories from Fat 611 55%
Total Fat 67.9 g 104%
Saturated Fat 27.4 g 137%
Cholesterol 216.6 mg 72%
Sodium 2308.9 mg 96%
Total Carbohydrate 64.9 g 21%
Dietary Fiber 4.2 g 17%
Sugars 8.3 g 33%
Protein 57.8 g 115%

Revised Recipe Data

Serving Size: 1 (419 g) Servings Per Recipe: 5 Amount Per Serving% Daily Value
Calories 837.9
Calories from Fat 259 30%
Total Fat 28.8 g 44%
Saturated Fat 9.3 g 46%
Cholesterol 114.6 mg 38%
Sodium 1303.2 mg 54%
Total Carbohydrate 82.8 g 27% (I don't agree with this figure since the tortillas I used are significantly lower in carbs.- 20.9g fewer carbs per serving!)
Dietary Fiber 5.9 g 23% (I think this should be higher as well)
Sugars 7.8 g 31%
Protein 59.2 g118%