Cooking for Health Concerns

Here are some options for those who need options that cater to health concerns:

Creamy Crab Bake by Mikie Dumire

*Prep Time: 15 minutes 
*Total Time: 20 minutes 
*Serves: 6

* 2 tablespoons margarine, canola-based, trans-fat free

* 3/4 cups green onion, chopped

* 2 tablespoons parsley, fresh, chopped

* 1 tablespoons cornstarch

* 12 fluid ounces evaporated skim milk, canned

* 1/2 teaspoons mustard, any flavor

* 2 pounds crab ( I like to use real crab meat, but imitation works just fine)

* 3 ounces cheddar cheese, low-fat


* Preheat oven to 375°F.

* Wash and chop parsley and green onions.

* Melt margarine in a saucepan over medium heat, and sauté parsley and onions until tender.

* Whisk cornstarch with evaporated milk; stir in mustard. Slowly add to onion mixture, and stir until smooth and thickened. Remove from heat. Gently stir in crab (chopped).

* Pour in a 2-quart casserole dish lightly coated with cooking spray. Sprinkle with cheese (shredded), and bake for 15 minutes or until cheese is melted and bubbly.

* Serve with a tossed salad and crusty whole grain bread, if desired.

Seafood Stuffed Mushroom Caps 
by Mikie Dumire

*Prep Time: 20 minutes
 *Total Time: 25 minute
 *Serves: 8

*32 mushrooms (any type), large

*6 ounces cream cheese, fat-free

*1/2 cup cheese, Swiss, low-fat, shredded

*6 1/2 ounces crab, canned, drained

*2 tablespoons chives, fresh

*1 teaspoon garlic, chopped


* Preheat oven to 375°F.

*Clean mushrooms and remove stems.

*Place the mushroom caps hollow-side down on a baking sheet and bake 10 to 12 minutes until slightly softened.

*Transfer to paper towels to drain. Allow to cool for 10 minutes or more. Meanwhile, in a small mixing bowl, combine cream cheese, Swiss cheese, crabmeat, chives and garlic.

*Wash and dry the same baking sheet. Turn the mushroom caps hollow-side up and arrange on the baking sheet.

*Spoon the crab mixture in small mounds into the mushroom cavities.

*Bake for 12 to 15 minutes until slightly golden and cheese is melted. Serve hot.

Old-Fashioned Baked Custard Diabetic Recipe by Mikie Dumire

3 large eggs, slightly beaten, or 3/4-cup egg substitute
2 tablespoons sugar (or Splenda)
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon

Preheat oven to 325 degrees.

In a large bowl, combine eggs, sugar, salt and nutmeg.  Slowly stir in milk and vanilla.  Pour 1/2 cup custard into each of six 5-ounce custard cups.  Sprinkle with cinnamon.

Set filled custard cups in a shallow pan.  Pour about 1 inch of hot water in the pan around custard cups.  Bake on center rack of oven 35 minutes, or until a knife inserted comes out clean.  Serve hot, warm or chilled.

Recipe makes 3 cups.  Normally I don’t bother with the custard cups, I just use a glass baking pan (6 servings).

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