It’s my new year’s resolution to try to eat healthier, lighter and to drop a few pounds (ok, maybe a little more than a few!) Yes, those holidays really did me in, all the baking, gifts of chocolates, and holiday parties. So I went through my list of salads to see what I could make this week, and many of them have a lighter version on our diabetic friendly website, www.thediabeticskillet.com . For mid week lunch and dinner I like to make it quick and simple, so I always keep a variety of low calorie and low fat dressings on hand. My favorites are the Newman’s Own, Litehouse, and Ken’s Steakhouse, but there are plenty of other good one’s out there.

   Click Here to see all Salad Recipes
      
  Avocado, Chicken and Papaya Salad   Chicken & Orzo Stuffed Peppers

   
Grilled Shrimp Caesar Salad             Asparagus Vinaigrette

   
     Chinese Chicken Salad              Pesto, Shrimp and Quinoa Salad

   
Greek Tuna Salad                    Shrimp Louis Salad

   
    SlowCooker Chicken and Thyme Salad   Grilled Scallop, Avocado and Citrus Salad

   
    Shrimp Salad Over Lettuce     Rotisserie Chicken, Grapes and Gorgonzola

The Diabetic Skillet

Your comments and ideas are important, so please let us know by emailing us at comments@TheSimpleSkillet.com

We hope you enjoy the Menu for the week!

I like how simple the soup is to make, and it’s all done in one pot for easy clean up….that part is almost as good as the soup itself. We usually serve this with chips and guacamole or some warm tortillas on the side.

Serves: 6
Prep Time: 15 minutes
Cooking Time: 30 minutes
Difficulty: Easy

Ingredients:
1 pound ground beef, extra lean
1/2 pound ground pork, lean
1 egg, large
1/4 cup milk
1/4 cup bread crumbs
4 cups beef broth or vegetable broth, low sodium
1 cup salsa
1 onion, medium, chopped
2 carrots, sliced
1 can (14 ounces) tomatoes, canned already chopped
2 teaspoons Mexican oregano, dried (you can use more if you like)
1/2 teaspoon cumin, ground (again, more if you like)
1/2 cup rice, long grain white or any
1/4 avocado, Haas or any, for garnish (more if you like, I know I do!)
1/4 cup cilantro, fresh, chopped, more on this too!

Preparation: Place broth, salsa, onion, carrots, tomatoes, oregano and cumin in a large soup pot. Add 1 cup of water and bring to a boil over medium high heat. Meanwhile, mix ground beef, pork, egg, milk and bread crumbs in a mixing bowl. Roll into small meatballs (about 24 meatballs). Drop meatballs into soup. Place cover on pot and cook for 10 minutes. Add rice and stir. Bring to a boil, then cover and reduce heat to low and cook for 15 to 20 minutes until rice is soft. Spoon off any fat from top of soup. Garnish with avocado and cilantro if desired.

Nutrition: Per Serving About: 360 calories, 14 g fat, 5 g saturated fat, 0 g trans fat, 29 g protein, 28 g carbohydrates, 3 g dietary fiber, 490 mg sodium

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Shrimp Tacos with Cilantro Lime Sauce

As you can see, I’ve been on a shrimp kick lately, but I have to say that I really love these shrimp tacos! They are so colorful and so delicious, great for everyday meals, but nice enough for company. They remind me of the shrimp tacos we use to eat when we lived near the Santa Cruz harbor. There was a restaurant called Rosie’s and I am not sure if it is still there. They had the best shrimp and scallop tacos, and the yummiest margaritas made with sugar cane. These are my simple skillet version, since you know, I am all about simple. You can cook them indoors or on an outdoor grill, either way they are great! Shrimp is such a lean source of protein, so Diana tells me, and it cooks so quickly. It’s not as expensive as it used to seem, and it is so delicious. The cabbage and the sauce add both flavor and texture, you’ll find yourself making these often! I didn’t put the sauce on for the photo so that you could see the other ingredients and how pretty and colorful they are, but you definitely don’t want to eat them without the yummy sauce. You can also serve these in lettuce leaves/wraps for lower carbs and lower calories, and an overall lighter meal.

Serves: 4 with 2 tacos each
Prep Time: 10 minutes
Cooking Time: 5 minutes
Difficulty: Easy

Ingredients:
1 pound medium or large shrimp, raw, shelled and cleaned
8 corn tortillas
2 cups shredded cabbage and carrots (prepackaged)
2 tomatoes
1/2 avocado or more if you like (I use Haas avocadoes)
1/2 cup mayonnaise, light or reduced fat, but you can use any
1 teaspoon honey
1 teaspoon garlic, bottled minced
1 lime, only use 1 teaspoon of the juice
1/3 cup cilantro, fresh, chopped
1 teaspoon soy sauce, low sodium
1 tablespoon canola oil or vegetable oil
1/4 teaspoon garlic powder

Preparation:
To make the dressing, place the mayonnaise, lime juice, soy sauce, honey and minced garlic in a small bowl and stir. Add the chopped cilantro, stir and set aside.

Slice the tomato and avocado and arrange on a platter with the shredded cabbage.

Remove the shells and tails from the shrimp and clean. Dry the shrimp in a paper towel and then season with salt and garlic powder (I like to add a quarter teaspoon of cumin and chili powder for extra flavor and color, but it is optional).

Heat oil in a large skillet over medium high heat(or you can cook the shrimp on an outside grill). Add the shrimp to the skillet in a single layer. Cook for 1 to 2 minutes per side until opaque and cooked through. Remove the shrimp and place on a plate (don’t overcook).

Wrap the tortillas in a damp paper towel and place in the microwave for 45 seconds or so to heat and soften so that they fold without cracking.

Place 2 to 3 shrimp in each tortilla and serve with tomatoes, cabbage and other garnishments. Drizzle with cilantro lime sauce.

Nutrition: Per Serving About: 440 calories, 20 g fat, 3 g saturated fat, 28 g protein, 38 g carbohydrates, 7 g dietary fiber, 640 mg sodium

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Serves: 4 as a main dish salad
Prep Time: 10 minutes
Cooking Time: 10 minutes
Difficulty: Easy

Ingredients:
3/4 pound chicken breast, boneless and skinless
2 teaspoons canola oil or vegetable oil
1/2 teaspoon salt
1/4 teaspoon pepper, black, ground
1 avocado, Haas or any
1 papaya
1/2 cup Quinoa
1 cup vegetable broth, reduced sodium
1/4 onion, medium
1 bell pepper, red, yellow, or green
1 bag (6 ounces) mixed greens
1/4 cup olive oil
3 tablespoons seasoned rice vinegar
2 green onions
1 teaspoon Dijon mustard

Preparation: Place vegetable broth in a medium sauce pan and bring to a boil over medium high heat. Add chopped onions, peppers and quinoa and stir. Place cover on pan and reduce heat to a low simmer for 10 to 15 minutes until all liquid is absorbed. Heat canola oil in a large skillet over medium heat. Cut chicken into strips or cubes and add to skillet. Season chicken with salt and pepper. Cook for 2 to 3 minutes per side until cooked through. To make the dressing, mix olive oil, rice vinegar, Dijon and chopped green onions in a small bowl. Place mixed greens in a large salad bowl. Pour dressing over greens and toss lightly. Fluff Quinoa with a fork and pour over greens. Toss gently. Peel and cut avocado and papaya into 8 to 12 wedges. Spoon greens onto plates and top with chicken, avocado and papaya slices.

Nutrition: Per Serving About: 460 calories, 26 g fat, 3.5 g saturated fat, 0 g trans fat, 25 g protein, 33 g carbohydrates, 8 g dietary fiber, 430 mg sodium

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Another one of our family favorites, it is simple to make, and done when you get home in the evening. Just place the beef, seasoning and salsa in the slow cooker and you’re off for the day. The meat is so tender, juicy and easy to shred. Served with fresh lettuce, tomato, avocados, cilantro and a little cheese. I make these really easy “mock” refried beans and Mexican rice to go with it, super simple, super easy!

Serves: 6, two tacos each
Prep Time: 1 minute
Cooking Time: 4 hours on high, 8 hours on low
Difficulty: Easy

Ingredients:
1 1/2 pounds beef roast, lean, round sirloin or chuck blade, fat trimmed
1 cup salsa, jarred
1 teaspoon cumin, ground
1/2 cup cheese, jack, reduced fat, or mexican blend
1 tomato(es), large, chopped
2 cups lettuce, romaine, chopped or shredded
1 avocado(s), Haas or any, chopped (optional)
6 green onion(s)
1/2 cup cilantro, fresh, chopped (optional)
12 tortillas, corn

Preparation: Place beef in slow cooker, sprinkle with cumin and top with salsa. Place cover on slow cooker and cook on high for about 4 hours or on low for about 8 hours. Remove beef from slow cooker, remove visible fat, then shred with a fork. Wrap stacked tortillas in a damp paper towel and microwave for 45 seconds until soft. Garnish with cheese, tomato, lettuce, avocado, cilantro and green onions.

Nutrition: Per Serving (2 tacos) About: 410 calories, 19 g fat, 6 g saturated fat, 0 g trans fat, 28 g protein, 33 g carbohydrates, 6 g dietary fiber, 410 mg sodium

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Also Try the Easy Mock Refried Beans

Serves: 4 as main dish
Prep Time: 10 minutes
Cooking Time: 20 minutes
Difficulty: Easy

Ingredients:
1 bag (7 ounces) lettuce, mixed greens
1 pound shrimp, raw (medium or large), peeled and deveined
2 eggs, large, hard boiled, peeled and sliced
1 avocado, Haas or any
1 cup tomato, grape or cherry, halved
1 cucumber, sliced
4 green onions , chopped
1 lemon, use juice from half
1/3 cup mayonnaise, light or reduced fat
1/4 cup chili sauce (bottled)
1 tablespoon olive oil

Preparation: To make the dressing: mix lemon juice, mayonnaise, chili sauce and chopped green onions in a small bowl and chill until ready to serve. Meanwhile, boil egg in a small pot over medium high heat. Reduce heat and simmer for 10 minutes. Place eggs under cold water to cool. Meanwhile, pat the shrimp dry with a paper towel (sprinkle lightly with paprika if desired for extra color). Heat a large skillet over medium high heat. Add oil and cook the shrimp for 1 to 2 minutes on each side until just pink. Remove from the skillet and place on a plate. Divide the greens, tomatoes, cucumber, sliced avocado and sliced eggs among 4 plates. Top each salad with the shrimp and garnish with lemon slices. Serve the dressing in a small bowl on the side.

Nutrition: Per Serving About : 380 calories, 21 g fat, 3.5 g saturated fat, 29 g protein, 22 g carbohydrates, 6 g dietary fiber, 840 mg sodium

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Ingredients:
3 cups rotisserie chicken or precooked chicken, chopped, white meat, skin removed
10 ounces lettuce, butter or large green leafy, or any favorite, rough chopped
1 avocado, Haas or any, peeled and sliced
4 slices bacon, reduced sodium, browned and crumbled
1/2 cup blue cheese, crumbled
1/4 cup pine nuts, toasted
1 1/2 cups tomatoes, grape or cherry, halved or quartered
3 tablespoons olive oil
1 tablespoon vinegar, balsamic
2 teaspoons honey
1 teaspoon Dijon mustard
1 teaspoon garlic, bottled minced
1/4 teaspoon pepper, black, ground
1/4 teaspoon salt
1/2 cup parsley, fresh, optional
1/4 cup chives, fresh, chopped
2 eggs, large, hard boiled, sliced
1/4 onion, red, optional, chopped

Preparation: Cook bacon in a large skillet over medium heat until crisp. Remove from skillet and drain on a paper towel. Meanwhile toast pine nuts in a small skillet over medium heat for about 3 minutes, stirring after about 2 minutes. Remove from heat and set aside. Mix the dressing in a small bowl by combining olive oil, balsamic vinegar, honey, garlic, Dijon, salt, pepper and finely chopped chives. Stir and set aside. Place lettuce into a large salad bowl, pour dressing over, and toss. Arrange chicken, avocado, crumbled bacon, blue cheese, tomatoes, egg, pine nuts and optional chopped red onions on top of salad and serve.

Nutrition: Per Serving About: 350 calories, 23 g fat, 6 g saturated fat, 25 g protein, 14 g carbohydrates, 6 g dietary fiber, 620 mg sodium

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Serves: 6
Prep Time: 5 minutes
Cooking Time: 20 minutes
Difficulty: Easy

Ingredients

2 tomatoes, Roma or other
1 avocado, Haas or any
1 cup corn, fresh or frozen white kernels
1/4 onion, red
1/2 bell pepper, red or yellow
1 teaspoon garlic, bottled minced
1 lime
1 3/4 pounds Tri Tip roast, lean
2 teaspoons olive oil
2 teaspoons seasoning blend, Mrs. Dash Fiesta Lime, salt free
1/2 teaspoon salt
1/4 teaspoon pepper, black, ground
2 tablespoons salad dressing, Newman’s Own Lighten Up Light Lime Vinaigrette, or other vinaigrette
1/4 cup cilantro, fresh, chopped (optional item)

Preparation:
To make the topping: chop tomatoes, avocado, onion, bell pepper and cilantro and gently mix together in a medium sized bowl. Add corn, garlic, vinaigrette and juice from the lime and stir gently.

Rub olive oil over the tri tip and season with Mrs. Dash seasoning blend (or use 1 teaspon cumin and 1 teaspoon chili powder instead), salt and pepper. Heat an outdoor grill or indoor grill pan over medium high heat. Cook tri tip until desired doneness (about 7 to 10 minutes per side). Wrap in foil and let rest for 5 minutes before cutting. Slice tri tip into slices against the grain and serve with avocado salsa spooned over top.

Nutrition:Per Serving About: 340 calories, 20 g fat, 5 g saturated fat, 0 g trans fat, 30 g protein, 14 g carbohydrates, 4 g dietary fiber, 330 mg sodium

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Serves: 6
Prep Time: 5 minutes
Cooking Time: 20 minutes
Difficulty: Easy
Ingredients:

2 tomatoes, Roma or other
1 avocado, Haas or any
1 cup corn, frozen white kernels
1/4 onion, red
1/2 bell pepper red, yellow, or green
1 teaspoon garlic, bottled minced
1 lime
1 3/4 pounds tri tip roast, lean
2 teaspoons olive oil
2 teaspoons seasoning blend, Mrs. Dash Fiesta Lime, salt free
1/2 teaspoon salt
1/4 teaspoon pepper, black, ground
2 tablespoons salad dressing, Newman’s Own Lighten Up Light Lime Vinaigrette, or other vinaigrette
1/4 cup cilantro, fresh, chopped (optional item)

Preparation: Chop tomatoes, avocado, onion, bell pepper and cilantro and gently mix together in a medium sized bowl. Add corn, garlic, vinaigrette and juice from the lime and stir gently. Rub olive oil over the tri tip and season with Mrs. Dash seasoning blend (or use 1 teaspon cumin and 1 teaspoon chili powder instead), salt and pepper. Heat an outdoor grill or indoor grill pan over medium high heat. Cook tri tip until desired doneness (about 7 to 10 minutes per side). Wrap in foil and let sit for 5 minutes before cutting. Slice tri tip in slices against the grain and serve with avocado salsa spooned over top.
Nutrition: Per Serving About: 340 calories, 20 g fat, 5 g saturated fat, 0 g trans fat, 30 g protein, 14 g carbohydrates, 4 g dietary fiber, 330 mg sodium

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Barbequed Tri Tip With Avocado Salsa

Ingredients:
2 tomatoes, Roma
1 avocado, Haas or any
1 cup corn, frozen white kernels
1/4 onion, red
1/2 bell pepper red, yellow, or green
1 teaspoon garlic, bottled minced
1 lime
1 3/4 pounds Tri tip roast, lean
2 teaspoons olive oil
2 teaspoons seasoning blend, Mrs. Dash Fiesta Lime, salt free
1/2 teaspoon salt
1/4 teaspoon pepper, black, ground
2 tablespoons salad dressing, Newman’s Own Lighten Up Light Lime Vinaigrette, or other vinaigrette
1/4 cup cilantro, fresh, chopped (optional)

Preparation: Chop tomatoes, avocado, onion, bell pepper and cilantro and gently mix together in a medium sized bowl. Add corn, garlic, vinaigrette and juice from the lime and stir gently. Rub olive oil over the tri tip and season with Mrs. Dash seasoning blend (or use 1 teaspon cumin and 1 teaspoon chili powder instead), salt and pepper. Heat an outdoor grill or indoor grill pan over medium high heat. Cook tri tip until desired doneness (about 7 to 10 minutes per side). Wrap in foil and let sit for 5 minutes before cutting. Slice tri tip in slices against the grain and serve with avocado salsa spooned over top.
Nutrition

Per Serving About: 340 calories, 20 g fat, 5 g saturated fat, 0 g trans fat, 30 g protein, 14 g carbohydrates, 4 g dietary fiber, 330 mg sodium

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