Sunday, Labor Day Weekend

Tomorrow is Labor Day. Here are six yummy recipes to help you through the holiday weekend, including Superfast Picnic Chicken and Hawaiian Burgers. Enjoy!

CHICKEN GYROS

Yield: 4 servings

Source: "The Complete Diabetes Prevention Plan"

Info: http://diabeticgourmet.com/book_archive/details/60.shtml

Print: http://diabeticgourmet.com/recipes/html/786.shtml

Ingredients

Sauce:

1 cup plain low-fat yogurt or light sour cream

3/4 cup peeled, seeded, finely chopped cucumber

1/2 teaspoon dried dill

Rest of ingredients:

1 pound boneless skinless chicken breast, cut into thin strips

1 teaspoon lemon pepper

1/2 teaspoon dried oregano

1/4 teaspoon garlic powder

1 tablespoon extra virgin olive oil

4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half

8 leaves romaine lettuce

2 medium-small plum tomatoes, thinly sliced

4 slices red onion, separated into rings

Directions

Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.

Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat. Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.

To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.

To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.

Nutritional Information Per Serving (1/4 of recipe): Calories: 346, Carbohydrate: 40 g, Cholesterol: 69 mg, Fat: 6.4 g, Saturated Fat: 1.5 g, Fiber: 5.4 g, Protein: 36 g, Sodium: 544 mg, Calcium: 182 mg, Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat

COLORFUL COLESLAW

Yield: 4 servings

Source: "Secrets of Good-Carb Low-Carb Living"

Book Info: http://diabeticgourmet.com/book_archive/details/83.shtml

Print: http://diabeticgourmet.com/recipes/html/740.shtml

Ingredients

1 cup thinly sliced green cabbage

1 cup thinly sliced red cabbage

1 medium carrot shredded with a potato peeler, or 1/2 cup precut matchstick carrots

Dressing Ingredients:

1 tablespoon white wine vinegar

1 tablespoon extra-virgin olive oil or canola oil

1 teaspoon honey

1 teaspoon Dijon mustard

1/2 teaspoon dried dill

1/4 teaspoon salt

1/8 teaspoon ground black pepper

Directions

Place the cabbage and carrots in a medium bowl, and toss to mix.

Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the salad and toss again. Serve immediately or cover and chill until ready to serve.

Nutritional Information Per Serving (per 2/3-cup serving): Calories: 52, Carbohydrate: 5 g, Cholesterol: 0 mg, Fat: 3.6 g, Saturated Fat: 0.5 g, Fiber: 1.2 g, Protein: 0.8 g, Sodium: 187 mg, Calcium: 25 mg, Diabetic Exchanges: 1 Vegetable, 1/2 Fat

GRILLED CITRUS CHICKEN SKEWERS

These Grilled Citrus Chicken Skewers are a great way to start the grilling season.

Yield: 5 to 6 servings.

Photo and recipe: http://diabeticgourmet.com/recipes/html/1209.shtml

Ingredients

1/3 cup canola oil

1 Tbsp lemon juice

1 tsp grated lemon zest

1/4 cup orange juice

1 1/2 tsp dried oregano

salt and pepper to taste

2 cloves garlic, minced

4 skinless, boneless chicken breasts, cut into 1 inch pieces

1 lb crimini mushrooms

8 asparagus spears, cut into 2 inch spears

12 cherry tomatoes

8 (12 inch) grilling skewers (12 inch)

Directions

In medium sized bowl, combine canola oil, lemon juice, lemon zest, orange juice, oregano, salt, pepper and garlic. Whisk until ingredients are well combined.

Add chicken, mushrooms, asparagus and tomatoes. Toss until well coated. Marinate for 20-30 minutes in the refrigerator.

Thread chicken pieces and vegetables alternately on skewers. Discard marinade.

Meanwhile, heat barbecue to medium heat. Grill skewers on lightly oiled grill, turning once with tongs. Grill until chicken cooked through, about 5 to 8 minutes.

Nutritional Information Per Serving: Calories: 240; Protein: 20 g; Fat: 15 g; Sodium: 100 mg; Cholesterol: 50 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 7 g

MEDITTERANEAN TURKEY BURGERS WITH FETA

This is from Diabetes Self-Management, and can be viewed online here.

Yield: 4 servings. Serving size: 1 burger.

Ingredients

4 white turkey burgers (95% lean)

1/3 cup plain nonfat yogurt

1/4 cup diced red onion

1/4 cup diced plum tomato

1/4 cup chopped cucumber

1/4 cup chopped pitted kalamata olives

1/4 cup fat-free crumbled feta cheese

2 (6-inch) whole wheat pita bread rounds, halved and warmed

Directions

Grill burgers over medium heat 6 to 8 minutes per side or until fully cooked (165°F), turning twice.

Combine yogurt, onion, tomato, cucumber, olives, and feta in small bowl. Serve burgers and feta mixture in pita halves.

Nutrition Facts Per Serving: Calories: 292, Carbohydrates: 21 g, Protein: 30 g, Fat: 10 g, Saturated Fat: 3 g, Cholesterol: 80 mg, Sodium: 413 mg, Fiber: 3 g, Exchanges per serving: 1 1/2 Bread/Starch, 3 Meat.

SUPERFAST PICNIC CHICKEN

Servings: 4-5

View online: http://diabeticgourmet.com/recipes/html/13.shtml

Source: Rachel Rudel, R.D.

Ingredients

1 roasted deli chicken (approximately 3 pounds)

1 round loaf bread (use whole wheat for more fiber)

Non-stick cooking spray, butter flavor

Garlic powder

Directions

Purchase roasted chicken at your favorite deli.

Skin the chicken and discard the skin. Note: Pull the skin off with a paper towel. Excess fat will be absorbed into the paper towel. Remember, chicken fat is stored in and under the skin! This method helps to cut the fat and calories!

Cut the round loaf of bread in half, horizontally. Scoop out the inside of the loaf and place in freezer bag; freeze for later use.

Spray the inside of scooped out bread with butter-flavored non-stick spray. Sprinkle lightly with garlic powder.

Place skinned chicken inside and wrap in foil. Place in warm oven. When ready to pack your picnic basket, remove from oven and wrap tightly in foil and thick layer of newspapers to keep warm.

HAWAIIAN BURGERS

Servings: 4

To view this online, click here.

Ingredients

1 pound extra-lean ground beef

4 slices fresh pineapple, or canned, unsweetened, water packed variety

1 clove garlic, minced

2 scallions, minced

1 teaspoon fresh ginger, minced

1 teaspoon Worcestershire sauce

1 tablespoon low-sodium soy sauce

4 slices - 1 ounce each french bread

Directions

Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.

Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.

While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestshire sauce.

Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pienapple).

Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.

Nutritional Information Per Serving: Calories: 282; Protein: 20 g; Fat: 13 g; Sodium: 401 mg; Carbohydrates: 23 g