Diabetic Low Fat Caribbean Quick Roast Food

SUNDAY POT ROAST WITH GRAVY (FOR DIABETICS)

Steps:

• 1. Use a roasting pan somewhat larger than the roast. Place roast in pan, and place under broiler about 4 inches from heat. Broil to brown top. Switch oven setting from broil to bake, preheat to 300°.
• 2. Arrange carrots, celery, onion, and cauliflower florets around roast. Combine soup mix, beef broth, and water in a jar and shake well. Pour over roast and vegetables. Cover roaster with lid or heavy aluminum foil.
• 3. Roast for 2 to 2 ½ hours or until meat thermometer inserted in thickest part of roast measures 155° (or 140° for medium rare). Remove roast to serving platter and surround with vegetables. Re-cover with foil and let rest 10 minutes.
• 4. Use the drippings from roaster with enough water to prepare gravy mix according to package directions. Serve roast and vegetables with gravy.

DIABETIC BEST EVER LOW-FAT BAKED CHICKEN

Steps:

• Pre-heat oven to 375.
• Mix bread crumbs, cheese and seasoning in shallow bowl.
• Dip each chicken breast in melted margarine (or spray with Bacel Topping Spray), then in bread crumb mixture.
• Place each breast on baking sheet sprayed with nonstick cooking spray.
• Bake for approximately 20-30 minutes or until golden brown and cooked through.

CARIBBEAN PORK ROAST

Steps:

• Put the roast and mojo criollo sauce in a large plastic bag. If the roast is very thick, you may cut it in half before marinating.
• Refrigerate 24-48 hours, turning 2-3 times daily.
• Reserve marinade.
• Heat oil in a large skillet and lightly brown the roast, 2-3 minutes on each side. Place roast in a slow cooker.
• In a mixing bowl, wisk together the reserved marinade, water, pork gravy mix and vinegar. Pour over the roast. Add bay leaves and sliced onions.
• Cook on LOW for 5-6 hours. (Slow cookers may vary.).
• Remove the pork and onions from the cooker, reserving the gravy. Discard the bay leaves.
• Served sliced or shredded. SLICED: Slice the pork into medallions and serve with gravy and onions. SHREDDED: Shred the pork, adding some gravy to keep it moist. Pile onto crusty Cuban bread and serve with gravy for dipping.

DIABETIC, LOW-FAT SAVOURY SUNDAY ROAST

Steps:

• Place roast fat side up on rack in roasting pan without lid.
• Rub with garlic cloves and sprinkle with pepper or use variations below.
• Insert meat thermometer into center of roast.
• Add 1 to 1/2 cups water to pan and place roast in preheated 500 degree oven.
• After 30 minutes, reduce oven temperature to 275 degrees.
• Cook an additional 1 1/4 to 1 3/4 hours until medium done, until internal temperature 160 degrees.

SLOW-COOKER SICILIAN POT ROAST - DIABETIC FRIENDLY

Steps:

• Rinse the meat with cool water and pat it dry with paper towels. Sprinkle both sides with some of the pepper.
• Coat a large nonstick skillet with nonstick cooking spray and preheat over medium-high heat. Place the meat in the skillet and cook for 2 to 3 minutes on each side, until nicely browned.
• Place the mushrooms, onions, and bell peppers in a 3-quart slow cooker and top with the roast. Pour the tomatoes over the meat. Top with Italian seasoning.
• Cover and cook on high for 5 hours or on low for 10 hours, until the meat is very tender.
• Remove the roast to a serving platter and cover loosely with aluminum foil to keep warm. Add the tomato paste to the remaining slow cooker mixture and stir to mix well.
• Slice the roast across the grain and serve hot accompanied by the sauce. Serve with pasta if desired.
• Nutritional Information Per Serving (1/8 of recipe): Calories: 221, Carbohydrate: 12 g, Cholesterol: 80 mg, Fat: 5.7 g, Saturated Fat: 1.7 g, Fiber: 2 g, Protein: 29 g, Sodium: 440 mg, Calcium: 36 mg.
• Diabetic Exchanges: 3 Lean Meat, 2 Vegetable.