Tuesday Recipes

Enjoy!

LEMON HERB CHICKEN

Yield: 6 servings

Source: The Complete Idiot's Guide to Terrific Diabetic Meals

Find this recipe at: http://diabeticgourmet.com/recipes/html/756.shtml

Ingredients

1/4 cup olive oil

1/4 cup fresh lemon juice

2 tablespoons herbes de Provence

1/4 teaspoon freshly ground black pepper

6 (3 ounce) boneless, skinless chicken breast halves

Vegetable oil cooking spray

Directions

In a 1-gallon self-closing plastic bag, combine oil, lemon juice, herbes de Provence, black pepper, and chicken; seal the bag and shake to coat. Refrigerate 30 to 60 minutes.

When you are ready to cook, spray a grill rack with cooking spray. Preheat a gas grill to medium/medium-high or prepare a medium-hot fire in a charcoal grill, with the rack placed 4 to 6 inches above the heat.

Remove chicken from marinade and discard marinade.

Place chicken on the grill and cook for 10 to 15 minutes or until chicken is cooked through and no longer pink, and its juices run clear, turning once.

Nutritional Information Per Serving: Calories: 175; Protein: 21 g; Fat: 13 g; Sodium: 76 mg; Cholesterol: 68 mg; Dietary Fiber: 0 g; Carbohydrates: 0.5 g; Exchanges: 3 Lean Meat, 2 Fat

ITALIAN BEEF STUFFED SHELLS MARINARA

Makes 4 servings

View online with photo and print: http://diabeticgourmet.com/recipes/html/1304.shtml

Ingredients

12 ounces cooked beef pot roast or brisket

20 uncooked jumbo pasta shells (about 8 ounces)

Filling:

1 cup lowfat cottage cheese

3/4 cup grated Parmesan cheese, divided

1 large egg, slightly beaten

1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves

2 cloves garlic, minced

Sauce:

1 jar (24 ounces) pasta sauce

Salt and pepper (optional)

Chopped fresh basil (optional)

Directions

Preheat oven to 375F.

Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.

Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.

Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.

Cover with aluminum foil.

Bake in 375F oven 20 minutes or until heated through.

Remove foil; sprinkle with remaining 1/4 cup cheese.

Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.

Season with salt and pepper, if desired. Garnish with basil, if desired.

Nutritional Information Per Serving: Calories: 364; Protein: 40 g; Fat: 13 g; Sodium: 238 mg; Cholesterol: 119 mg; Saturated Fat: 5 g; Dietary Fiber: 4 g; Carbohydrates: 20 g

ZUCCHINI LEMON BREAD

Serving: 1/2-inch thick slice. Also contains 1g dietary fiber and 6g sugars

Yields one 18-slice loaf.

Source: The New Family Cookbook For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/355.shtml

Ingredients

1 cup all-purpose flour

1/2 cup whole wheat flour

1/2 cup sugar

1-1/2 teaspoons baking powder

1 teaspoon salt

1/2 teaspoon baking soda

1 cup packed shredded peeled zucchini

1/3 cup chopped walnuts

1/2 teaspoon grated lemon zest

1/2 teaspoon cinnamon

1/2 cup fat-free milk

1/3 cup canola or corn oil

2 large eggs, or 1/2 cup egg substitute

Directions

Preheat the oven to 350 degrees F. Prepare a 9x5-inch loaf pan with nonstick pan spray.

Combine the flours, sugar, baking powder, salt, and baking soda in a large bowl. Stir in zucchini, walnuts, lemon zest, and cinnamon.

Combine the milk, oil, and eggs; add to the dry ingredients and mix until the dry ingredients are moistened. Spread evenly in the prepared pan.

Bake 50 to 60 minutes, or until a toothpick inserted in the center comes out clean.

Let the bread stand in the pan for 5 minutes; turn the loaf out onto a wire cooling rack. When cool, cut in 18 slices.

Nutritional Information Per Serving: Calories: 122; Protein: 2 g; Fat: 6 g; Sodium: 206 mg; Cholesterol: 24 mg; Carbohydrates: 15 g; Exchanges: 1 Starch, 1 Fat

SPAGHETTI SQUASH CARBONARA

Serves: 6 (1 Serving = 1/2 Cup)

Source: The New Family Cookbook For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/357.shtml

Ingredients

1 spaghetti squash (about 2 pounds)

6 strips bacon, cooked crisp, drained and crumbled

1/4 cup fat-free evaporated milk

1/4 cup egg substitute

2 tablespoons grated Parmesan cheese

1/2 teaspoon salt

1/8 teaspoon ground white pepper

Pinch of ground nutmeg

Directions

Preheat the oven to 350 degrees F. Pierce the squash in several place with a fork. Place on a cookie sheet and bake for 50 to 60 minutes, or until soft.

Remove from the oven and let stand for 5 minutes. Split the squash lengthwise; remove the seeds. Using a fork, shred the squash strands into a bowl.

Add the remaining ingredients to the hot spaghetti squash; toss and serve immediately.

Nutritional Information Per Serving; Calories: 82; Protein: 5 g; Fat: 4 g; Sodium: 366 mg; Cholesterol: 7 mg; Carbohydrates: 7 g; Exchanges: 1/2 Starch, 1 Fat

RASPBERRY CHOCOLATE CREAM PIE

This recipe comes fromDiabetes Self-Management. Prep Time: 5 minutes; Chilling Time: 2 hours; Yield: 8 servings. Serving size: 1/8 of the pie.

To view this online, click here.

Ingredients

1 package (2.1 ounces) sugar-free, fat-free chocolate flavor instant pudding and pie filling

2 cups skim milk

2 tablespoons Polaner Sugar Free Raspberry Preserves

1/4 teaspoon almond extract

1 cup reduced-calorie, nondairy whipped topping

1 eight-inch reduced-fat, graham cracker piecrust

1 cup fresh raspberries

Directions

Combine pie filling with skim milk in a bowl, and whisk using a hand whisk or electric mixer for 2 minutes. Add raspberry preserves and almond extract and mix 1 minute more. Using a spatula, fold in nondairy whipped topping. Pour mixture into the piecrust and refrigerate for 2 hours to set. Top with fresh berries just before serving, arranging berries evenly on top of the pie.

Nutrition Facts Per Serving: Calories: 197, Carbohydrates: 32 g, Protein: 6 g, Fat: 5 g, Saturated Fat: 2 g, Cholesterol: 1 mg, Sodium: 365 mg, Fiber: 1 g; Exchanges per serving: 2 starch, 1 fat. Carbohydrate choices: 2.

BROCCOLI FRITTATA

Yield: 4 Servings

View recipe: http://diabeticgourmet.com/recipes/html/692.shtml

Ingredients

1/2 cup non-fat cottage cheese

1/2 tsp dried dill

2 cup fat-free egg substitute

2 cups frozen chopped broccoli

1 tsp olive oil

2 tsp margarine

1 large onion, diced

Directions

Mix cottage cheese and egg substitute together; set aside.

In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.

Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.

Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.

As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.

Invert onto a serving plate and cut into wedges.

Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.

Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat