As an introduction to this video I want to remind you
Always follow sanitary guidelines while preparing food.
Washing hands, avoiding cross contamination from raw meats
and fresh foods by using separate cutting boards
and always keep a clean and sanitized work area.
Some of these recipes include cooking meat. It is best to use a food thermometer to check
the internal temperature of meat for doneness.
Remember to watch your food portions and while
shopping for food and ingredients, remember to read the food labels.
That is especially helpful for diabetics
watching their carbohydrates, proteins, fats and sodium.
All of the food I am preparing in this video
is available in the Dining with Diabetes curriculum.
And the recipe is included on the video.
And finally, always remember to follow your healthcare providers instructions
concerning your specific dietary diabetic needs.
Welcome to Dining with Diabetes.
My name is Don Zimmer, with the MSU extension office from Michigan State University.
Today we're going to be making mini meatloafs
uh
potato salad served with a seasoned green bean and red pepper
And the reason we make a mini meatloaf is for portion control.
We're just going to mix everything together in one pan,
which is going to be very easy.
Start with our meat.
We have some quick oats.
We need a little bit of onion with this.
Quick cut to peel those off.
Of course in our book it calls for minced onion.
And of course as we know
minced is as small as we can make it.
I like to tell people cut until you get tired and then you'll have your mince.
We're looking for about a 1/3 cup and I have that here.
We're going to measure it when we're done.
So we're pretty close there to 1/3 cup.
And that's going to go right in.
We need a little more binder with that. We're going to use a little bread crumb.
Try to look at your bread crumbs again.
Try to find one with no sodium if you can.
3/4 cups of evaporated skim milk. And so the beauty of this is, so
this has zero fat, zero cholesterol. Once again we're watching our nutrition in this.
And 3/4 cups.
What do we have next?
So just some, an egg.
I always like to crack it in the bowl first.
Sometimes you get some shells.
Tablespoon of chili powder.
And it may look like a lot, right this large table spoon but
We need a little flavor in there if we're going to cut out our salt.
1/4 teaspoon garlic.
1/8 teaspoon salt.
And you can measure that. That's more of a big pinch; 1/8 teaspoon.
1/8 teaspoon black pepper
So the best way to mix this of course is with your hands
if you have some handy dandy kitchen gloves.
Get right into that bowl.
And then we're going to bake that in our mini muffin tin.
Once again the reason for that is so we can watch our portion control.
We're going to know exactly what we're eating and our size. A lot of the whole meatloafs,
you make them in a big loaf, sometimes you cut a thick piece or a skinny piece.
This way, you're going to know exactly how big your portion is going to be.
Today our number of servings is going to be six.
So of course a typical muffin pan comes in twelve.
And we're just going to portion out six and try to space them out so that they're going to
cook more evenly in the oven.
And as I didn't mention yet, so our oven is going to be set at 375
and they're going to bake 25 minutes.
Since you have your hand dirty already go ahead and start just portioning them up.
Sometimes I'll split the bowl in half.
Try to get three and three from each one.
It's a good way to start.
Keeps you from having to go back the second time and adding more.
And a lot of times
the old recipes of meatloaf had the ketchup drizzled on the top
for a little flavoring and coloring.
Today we're going to use a little barbecue sauce
on each one.
We're just going to give it a little color on top.
It's about half tablespoon per.
Alright.
We'll see how those come out.
So today
with our carbohydrate choice we're going to try to do a more nutritious carbohydrate
by adding the sweet potato.
So we're going to start with
about 1 cup
of each of these.
And they're going to need a quick peel.
And you'll notice in the recipe it calls for a chop.
And so a chop typically just means
random sizes.
I'm going to try to make them more of a diced, little bit larger.
I like to think of it about the size of a finger when you're doing your potato salad.
And the one thing between the sweet potatoes and the white potatoes once again
of course the sweet potato has more nutrients.
They also cook slower. So when we cook our potatoes today
we're going to start with our white potatoes first
and give them a little head start.
And as our recipe suggests, it says put the white potatoes in a sauce pan.
Give them about a five minute head start on the red potato, on the sweet potato
If you do use sweet potatoes or white potatoes for some other dishes,
if you can leave the skins on,
that's going to increase your fiber.
Which is always beneficial as a nutrient.
But with our potato salad we don' t want that tough skin in with our dressing.
It'll make it a little tougher to um, enjoy in the mouth.
So we can wait on that a little bit until our white potatoes start to boil.
And let's see what else we have in our ingredients.
Some garlic.
And a nice trick for mincing the garlic,
if you just lay it flat and sort of mash it gently with your knife,
it ought to squeeze out of that skin pretty easy.
Because you'll find that garlic happens to be a bit sticky and likes to hold onto that skin.
And don't be afraid if you like garlic
it calls for half of a clove, but this is a pretty small one. Let's just put the whole thing in.
And once again this is going to be minced. So we're going to chop as I said
until you get tired.
Some celery.
And the beauty of the celery is there's nearly no calories in it.
It's very healthy for you. High in fiber.
We need a quarter cup of onion, diced again.
We can use up the rest of this onion we started from our meatloaf.
And then we're pretty good.
Next we have to make our dressing.
For our dressing today we're going to of course try to be healthier.
So we're going to use a non fat yogurt. The Greek thickens it a bit, gives
you a little more texture. We're going to use a little bit of mayonnaise with it also.
And some mustard.
2 tablespoons of light mayonnaise.
And sometimes it helps when you're measuring a thick food to have a little pusher
to get it out of there
2 tablespoons of plain fat free yogurt again.
One and a half teaspoons mustard.
So then again we can kind of eye-ball it
on our measure
If we use our spoon to scoop it out of there.
Now we're going to look for a little bit of lemon juice.
And so of course it's easy with a nice juicer like this. It'll catch all our seeds and our pulp.
See our potatoes are starting to boil here.
After I get this lemon juice measured in we'll put our sweet potato in.
Once again one and a half
teaspoons of lemon juice.
So like I said now that our white potatoes have started to boil,
we'll put our sweet potatoes in. We'll give them another five minutes to finish.
You can always check them with a fork for tenderness.
And then in the mean time we're going to stir our dressing
and then when our potatoes are tender we're going to give them a quick rinse
in some cold water to stop those from cooking.
Mix them with our onion and celery and garlic and dress it.
The cooling of the potatoes actually stops the cooking.
And so that's our benefit there.
And make sure you can drain off as much of that water from the potatoes as you can
We don't want a weepy salad.
So we're going to put our potatoes in.
We have
our celery,
onion,
and garlic.
And of course our dressing is going to go in there.
And a quick mix, just to coat.
Sometimes I like to add a bit of color, we have some fresh parsley here.
A quick chop
and our book suggests for a little bit of texture and crunch
we have some chopping peanuts and
so those can get sprinkled right on. And we're just
about to our 25 minutes on our meatloaves. In the meantime we have a plate ready as I
said we wanted to compliment our protein with our salad. So we made some green beans on
the side with a little sweet pepper. What's our portion size here? I think it's about a half cup.
We have a bit of starch. We have our vegetables. And our mini meatloaves.
So we're going to check with our insta-read thermometer, make sure we get to 160 degrees
because of the ground meat.
And here we are.
160.
Coming up now, yep 160 degrees. 162.
Once again the beauty of the mini meatloaf is
we can control our portion.
And so instead of trying to decide how big a slice we need,
we get one out
and our portion is measured.
Our nutrition is measured.
And we can enjoy it.
Thank you for joining us for this Dining with Diabetes session.
Hopefully you will join us again next time
In the meantime, enjoy cooking and eat nutritiously.
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