Wish Upon A Dish

February 12, 2017

Potato Tortillas ♥ The Potato Performance Challenge #sponsored by Potatoes USA



"By posting this recipe I am entering a recipe contest sponsored by Potatoes USA and am eligible to win prizes associated with the contest. I was not compensated for my time."

Potatoes are one of those foods that have a very bad wrap when it is discussed in the same sentence as diabetes. Because potatoes are known to be a "starchy" vegetable (and quickly break down into sugar), it is believed they should be completely avoided by Diabetics.
That couldn't be further from the truth.

Food science has come a long way since I started blogging years ago. While this blog primarily deals with food and how it relates to diabetes, it also includes updates, either bad or good. In the case of potatoes there is new and good information.
 
The GI of potatoes and other foods depends on many factors, including how they’re cooked and what they’re eaten with and not all varieties have such a high GI. Russet potatoes do (87), for example, but red potatoes (or new potatoes) rank moderately (57).
A meal consisting of lean protein, non-starchy vegetables and a serving of potatoes can be considered well balanced for most diabetics.

Potatoes provide the carbohydrate, potassium, and energy needed to perform at your best, especially if you exercise on a regular basis.
More key facts:
  • The potato is fat-free, cholesterol-free, high in vitamin C, and a good source of vitamin B6 and dietary fiber.
  • An average 5.3 oz potato with the skin contains 45% of the daily value for vitamin C, 620 mg potassium (comparable to bananas, spinach and broccoli), trace amounts of thiamine, riboflavin, folate, magnesium, phosphorous, iron and zinc.  This nutrient power-house contains only 110 calories, no fat or cholesterol, 116 mg of sodium, 24 grams of carbohydrate, 2 grams of fiber and 3 grams of protein.
  • When white potatoes are boiled and cooled to room temperature, they form a resistant starch. This resistant starch feeds the good bacteria, improves insulin sensitivity and the integrity and function of the gut.


The Recipe ReDuxers were challenged to create a recipe featuring the potato, that conforms to a Performance Nutrition Guideline for either Pre or Post workouts.

I created a recipe for potato tortillas that can be eaten either before or after a workout.



The nutrition in one potato tortilla:
Calories: 99
Total Fat: 1g  
Cholesterol: 1.7g
Total Carbohydrates (CHO): 15.8g
Fiber: 1.6g
Sugars: 3.7g
Protein: 5.5g


I love the fact that not only can I eat one of these potato tortillas, I can eat 2 of them and still stay within the guidelines. 

I make a batch on Sunday, count off 6 of them in a plastic zip bag and into the freezer they go.
Monday AM I place one or two of them in the microwave for 1 1/2 minutes and I am off to the races.

If you prefer to eat after your workout like I do, make a healthy Huevos Rancheros.......




.......or Chicken Fajitas.



On the run? Spread a low-fat vegetable cream cheese and canned tuna packed in water or a few slices of roasted chicken breast.
Wrap, roll and go!

Potato Tortillas
makes approximately 25 6-7" tortillas

* 10.5 ounces potatoes ("New" variety for diabetics), peeled and cut into 1 1/2" chunks
* 2 ounces (53g) potato flakes + enough water to weigh 10.5 ounces
* 150g oat flour
* 130g Whole Wheat or All Purpose flour
* 1 1/3 tablespoons salt
* 1/2 cup Romano cheese
* 1/4 cup Egg Beaters Original
* 2 1/2 cans fat-free evaporated milk (850ml)
* Chopped green onions, optional

1. Grate potatoes over a linen dish towel and ring as much water out of them as possible to remove all the starch.
Add grated potatoes, potato flakes with water and rest of ingredients to a large bowl and mix.
2. Grab a non-stick skillet, a release agent and 1/3 cup ladle (for measuring the batter).
Spoon batter into skillet and using the bottom of the ladle, spread batter to approximately 6-7".
3. Cook 3 minutes on one side, flip and cook another 2 minutes.
Cut 12 5" sheets of wax paper and then cut those in half (making squares).
Use one square between each cooked tortilla.

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January 15, 2017

Appetizer Glazed Chicken Meatballs ♥ Sodium Saving, Flavor Raising Recipes with #sponsored Kikkoman


This time of year, a great recipe for party foods is always good to have in your repertoire.
These meatballs are the best I have made to date, and at 30yrs of hosting Super Bowl parties, that says "TOUCHDOWN!!"

"I received a free sample of Kikkoman soy sauce mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Kikkoman and am eligible to win prizes associated with this contest. I was not compensated for my time."


Easy to make, all the ingredients can be found in your local supermarket plus, by using Kikkoman soy sauce instead of salt reduced the sodium by up to 50% without sacrificing any flavor.
Pump up bland chicken with a marinade featuring Kikkoman Soy Sauce and you will always have a winner.

I took an extra step and coated these meatballs with a soy glaze, also another Kikkoman product.
Could not have been easier and the flavors just popped!!



Along with the regular favorites that Kikkoman produces, they also offer a variety of less sodium products: Less Sodium Soy Sauce, 50% Less Sodium Gluten-Free Tamari Soy Sauce, Less Sodium Teriyaki Marinade & Sauce, and 50% Less Sodium Gluten-Free Teriyaki Marinade & Sauce.

A mouthful in many ways!! Yum..........

Kikkoman has been around for 300 years and a family business to this day. 



Soy sauce is often associated with being high in sodium but it is rich in umami, a savory taste that helps round out the overall flavor of a dish so you are actually using less sodium by adding more flavor to your favorite dishes.

Another win-win in my book.

So the next time you reach for that salt shaker, think about grabbing the bottle instead and make Kikkoman a part of your everyday eats.

Philippine Chicken Meatballs
makes 2 dozen 2" meatballs

For the chicken:
* 6-8 large chicken thighs, boned & skinned (about 2 lbs), or 2 pounds ground chicken
* 1/4 cup Kikkoman soy sauce
* 1 tablespoon ground pepper (yes, 1 tablespoon)
* 2 tablespoons lemon juice
* 5 cloves fresh garlic, minced
* 2 tablespoons brown sugar
* 2 teaspoons salt
* 1 1/2 teaspoons onion powder
* 1/2 teaspoon allspice
* 1 teaspoon ground ginger
* 1 tablespoon rum (optional)
* 1 teaspoon turmeric

For the meatballs:
* 1 cup bread crumbs
* 2 eggs

To finish:
* 1/4 cup Kikkoman Soy Glaze

 Preheat oven to 425°

1. Place all ingredients (up to turmeric) into a large plastic bag and marinate overnight or at least 8 hours.
2. Remove chicken from bag, discard marinade. (If using whole thighs, cut into 1-1/2"chunks and pulse to grind in a food processor).
3. In a large bowl add ground chicken, bread crumbs & eggs. Mix well and form chicken mixture into small balls. Bake for 30-35 minutes on a large sheet pan lined with parchment paper.
Remove and cool.
4. In a large bowl pour the Kikkoman Soy Glaze over the cooled meatballs and stir to coat.

5. Serve on a platter with toothpicks, topped with a slice of pickled jalapeno.

Meatballs can be frozen, sans the glaze in a large zippy bag for up to 3 months.
To eat, heat, toss with the glaze and serve with toothpicks or small appetizer forks.


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January 13, 2017

Cobbled Cookies ♥ Sodium Saving, Flavor Raising Recipes with #sponsored Kikkoman


It is often stated that a good percentage of successful dishes were born out of mistakes.
Such is the tale of these cookies.

"I received a free sample of Kikkoman soy sauce mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Kikkoman and am eligible to win prizes associated with this contest. I was not compensated for my time."

While creating what I thought would be an excellent recipe using the main protagonist, Kikkoman soy sauce, I ended up with extra leftovers than needed.
The frugal in me simply refuses to loosen it's grip and I did what any good girl would do if she found herself in the same situation....I made cookies out of the remaining dough.
I had no idea how they would turn out.

I thought they were good but I never rely solely on my tongue. To make sure this was something worth repeating, I put the 6 samples on the table, turned my back to clear the dinner dishes and when I sat down again, the cookies were gone!

That pretty much sealed the deal.


Did you know that by making an equal swap of 1/2 tsp of Kikkoman soy sauce for 1/2 tsp table salt, the sodium content of the recipe is cut by 18000mg or 18g?
Confused? I was until I figured the amount of savings to be 1 tablespoon of table salt. That is huge!




You may think soy sauce a strange ingredient to add to a sweet but it is the sodium that elevates all the other flavors making this a perfect blend, plus this batter could not have been easier to work with.
One bowl, one scoop, one shape.....one winner!
Easy to bake, store and eat. No special equipment needed and the dough can keep for up to a week in the refrigerator, 6 months in the deep freeze.



Simply portion off as much as you need.
One recipe makes 4 dozen, I baked off 2 dozen to start.
I will save the last for when the Nudge is back from a business trip.
A nice treat for him.

These cookies are addictive. Perfect for a tea or coffee break. The inside is sightly soft with a crisp exterior.
In this house we are not big on overly sickly sugary sweets.
This is a perfect combination of ingredients.


I imagine these would not suffer one bit if finely chopped nuts made an appearance and wouldn't be upset if instead of a dusting of powdered sugar, they found themselves with a sprinkle of demerara sugar.
Extremely adaptable and easy enough for the kids to help.



I tried a glaze drizzle, thought about dipping them in chocolate, but in the end I went with powdered sugar. Simple is always the best.


Now I think I will make a cup of coffee and dip a few of my new favorite cookies.
Care to join me?


Cobbled Cookies
makes 2 dozen cookies

* 1/4 cup Kikkoman  soy sauce
* 6 tablespoons (3/4 stick) unsalted butter, room temperature
* 2 large eggs
* 2 cups all purpose flour
* 1 1/3 cups sugar
* 1 teaspoon baking powder
* 1 teaspoon cinnamon
* 1/2 teaspoon dried ginger
* 1 cup old fashioned oats

1. Whisk butter, eggs and Kikkoman soy sauce in medium bowl until smooth. (can use an electric beater or stand mixer)
2. In another bowl, combine flour, sugar, baking powder, cinnamon and ginger.
3. Form well in center of flour and add Kikkoman soy sauce mixture.
4. Mix together until smooth and then add the oats. Refrigerate for 30 minutes while you preheat the oven to 350°.
5. Spoon a 1" ball of batter in the palm of your hand and roll like a meatball. Place on a cookie sheet.
Continue to roll enough batter until you reach desired amount of cookies.  Refrigerate the remaining batter for up to 1 week or freeze up to 6 months.
6. Roll each ball into a baton about 3" in length and place on parchment or silpat lined sheet pan leaving 1/2" space between.
7. Bake for 20 minutes. Remove, and when cooled, sift with powdered sugar.



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