Todays recipe comes from the Houston Chronicle recipe files. I am giving you it as it appears. I do not make it with Turmeric, but use Penzeys Northwoods Seasoning since I don't care for the Indian spice. Never the less, I am going to put the recipe down as is and remind you, you can substitute the seasoning in the recipe as I did to suit your taste. I like this one because it taste better the next day. It goes well with my lunch sandwiches and provides plenty of fiber and bulk. ( Amy you would like this)
Shredded Broccoli with Indian Spices
1 tbs extra Virgin olive oil
1 med onion, chopped( I like red onion)
1 tsp cumin seeds
1/4 tsp Turmeric
Pinch of Cayenne Pepper
4 cups broccoli slaw ( comes in bags in the groc. store)
1 tbs lemon juice
salt and pepper to taste

1. In a large non stick skillet, heat oil over medium-high heat.Add the onion, saute until soft, about 4 min. Add cumin seeds, turmeric and cayenne pepper and cook until spices are fragrant, about one minute longer.
2. Stir in the broccoli slaw, lemon juice and 3 tbs water. Reduce heat to low and cover skillet and let the mixture simmer gently until the veggies are tender, about 5 min. During cooking add water to prevent sticking. (can use vegetable broth ). Season with salt and pepper.
Serving size 1 cup cal = 82
fat 2g
chol=0
carb=10
fiber=4
pro=2

The way I calculated this recipe was to go to a blank diary page and put down all of the ingredients. I used the package of the broccoli slaw to tell me the amount of calories in it. ( but I also weighed it to make sure it was the weight the package said it was suppose to be ) The I measured out one cup servings to see how many the recipe made and divided by that number the totals. I had four servings so each serving came out 82 calories and 10 carbs. Since this is an exact recipe that I can use every time I make it, I put it into my custom meals.
When I make a stir fry that I may only use once, I weigh all the ingredients and list them on a page, then divide the servings by the people eating. I use a Salter scale. Salter scales come in all sizes depending on the amount of weights you want to weigh. They have a travel scale to a scale that can weigh up to 11 pounds. The good thing about them is that they weigh in grams an ounces. Also you can put a bowl on them and zero out the bowl. Salter also has a nutritional scale that has 900 ingredients in its computer.You weigh and it will tell you how many calories and carbs are in that food. I believe the secret to my success is that I weigh all my food and not measure it. Well I measure grains and rice and liquids. Well, sometimes I do measure rice and grains because they can become compacted. Weighing accounts for the moisture in food where as measuring does not. Restaurants weigh ingredients in their recipes for more accuracy too. So, this is not a new idea. My nutritionist suggested this idea to me when I was not losing weight and having trouble getting back on track. It got me back on track and I've been doing it ever since.
The second thing I did was to go through all my fruits and vegetables and find out their carb count. As a diabetic I had too. I'm on an insulin pump and have to plug in carb counts every time I eat something. I've become a little lazy since having the CK computer to help me figure out my carbs for every meal lately. Never the less, I am going through and learning what their carb and calorie count is per serving is per serving or ounce. Someday I will have these facts memorized without computer help. Then I will move onto a few major carbs. People on regular diets would benefit learning these things too, even the carb counts. Your weight control is also links to how many carbs you eat per meal just like me. If you eat too many carbs in one sitting your body will have a hard time controlling your blood sugar. An even blood sugar means for both diabetic and dieter means you won't have those lows and hunger pains as much. So, what's good for the diabetic is also good for the dieter. Counting carbs works for both of us. Keeping our blood sugar as even as possible makes good common sense to both the diabetic and the dieter.
The third thing I did was to learn what kind of carbs would be best for me to eat. I know a lot of people talk about whole grains, high fiber, an other natural grains, and that is all very good and smart. I have done that too. I changed to wheat bread, brown long grain rice, sweet potatoes, red potatoes, quinoa, and other grains. I eat 7 grain sprouted bread and not that 45 calorie diet bread which leaves my blood sugar wanting. I need the nutrition even if each slice is 80 calories. Here's the biggie, I gave up almost all sugar free products except for a few splenda diet drinks. I will occasionally eat them, but I put them on my once in a blue moon list. I will make some splenda freezies, and a few splenda deserts, but on rare occasions only. I use Sugar free products for special times as treats sparingly!!! I do this for me because I have a great sugar tooth and have to control it. This also helps me keep my BG level down. Those who don't have diabetes probably only have to worry about the calories from the sugar free products, but I found that they raised my BG enough to be bother some.
Well, these are some of the things I have done to help my diet a long and to lower my blood sugar level down too. I have found after talking to some athletes lately that they found diabetic principles of eating improved their training. One told me that he thought what was good for the diabetic in eating style should be good for all of us. If I hadn't had to live it these past couple of years I wouldn't be able to agree, but now I can even if it is a little reluctantly. Good night