There was a time when chicken was relegated to Sunday dinner. But now, it seems that chicken is an anytime meal. Here are six chicken recipes to help you through the day, including Chicken Ratatouille and Bombay Chicken. Enjoy!
LEMONY SUGAR SNAP AND CHICKEN STIR-FRY
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=824
Online version: http://diabeticgourmet.com/recipes/html/824.shtml
Source: The Eating Well Diabetes Cookbook
Ingredients
1 pound boneless, skinless chicken breasts, trimmed of fat
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
1/3 cup all-purpose flour
3 teaspoons extra-virgin olive oil, divided
12 ounces sugar snap peas or snow peas (4 cups), trimmed of stem ends and strings
1 (14 ounce) can reduced-sodium chicken broth
3 cloves garlic, minced
1/4 cup finely chopped fresh parsley
1 tablespoon freshly grated lemon zest
1 tablespoon lemon juice
Directions
Cut chicken into 1-by-2-inch strips; season with salt and pepper. Place flour in a shallow pan and dredge the chicken strips in it, shaking off excess. (Discard any leftover flour.)
Heat 1 teaspoon oil in a large nonstick skillet over high heat. Add peas and stir-fry until bright green, 2 to 3 minutes. Transfer to a large bowl.
Add the remaining 2 teaspoons oil to the pan and heat on high until very hot. Add chicken and cook, stirring, until lightly browned and opaque in the center, about 4 minutes. Transfer the chicken to a bowl with the peas.
Add broth and garlic to the pan; cook until reduced to 1 cup, 5 to 7 minutes. Reduce heat to medium and return the chicken and peas to the pan. Cook until heated through. Add parsley, lemon zest and lemon juice. Serve immediately.
Nutritional Information Per Serving: Calories: 263; Protein: 31 g; Fat: 6 g; Sodium: 290 mg; Cholesterol: 68 mg; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 1/2 Other Vegetable, 1 Vegetable, 4 Very Lean Meat
CURRY CHICKEN
Servings: 6; 1 serving = 1-1/4 cup
Source: Gourmet Inspirations Healthy Cooking
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/68.shtml
Ingredients
6 single chicken breasts, skinned, boned, washed
3 teaspoons oil
1/2 onion, chopped
2 cloves garlic, crushed
1/2 cup low sodium chicken broth
1-1/2 cup water
1/2 teaspoon cumin
1/2 teaspoon coriander
1/2 teaspoon tumeric
1/8 teaspoon allspice
1/8 teaspoon ginger
Dash dried fennel
Dash ground black pepper
1 teaspoon coconut flavoring
Directions
In a large skillet, saute chicken breasts in 2 teaspoons oil until golden on both sides. Remove chicken from pan.
Saute garlic and onion in remaining oil 5-7 minutes.
Add broth, water, and all of the spices to garlic-onion mixture.
When well blended, return chicken pieces to skillet. Cover and simmer over medium heat for 30 minutes.
Stir in coconut flavoring.
Serve over rice or rice/grain mixture.
Nutritional Information Per Serving: Calories: 145; Protein: 19 g; Fat: 6 g; Sodium: 43 mg; Cholesterol: 52 mg; Carbohydrates: 2 g; Exchanges: 3 Low-Fat meat
BOMBAY CHICKEN
Prep Time: 15 Minutes - Cost: $
Servings: 5 - Difficulty Level: 2
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/10.shtml
Ingredients
1 teaspoon reduced-calorie margarine
1 teaspoon chicken-flavored bouillon, granules
1/4 cup chopped almonds
2 teaspoons curry powder, divided
1 cup boiling water
1 cup diced, unpeeled apple
1/2 cup skim milk
1/2 cup chopped onion
1 tablespoon lemon juice
1/2 cup sliced fresh mushrooms
1 cup chopped, cooked chicken
1 tablespoon all-purpose flour
Directions
Melt margarine in a large skillet over medium heat; add almonds.
Cook 10 minutes or until almonds are golden brown; stirring frequently.
Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.
Remove almonds to a plate lined with paper towels; let drain.
Add apple, onion, and mushrooms to skillet and saute 5 minutes.
Stir in remaining 1 teaspoon curry powder and flour.
Cook over low heat 2 minutes, stirring frequently.
Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.
Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.
Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.
Nutritional Information Per Serving: Calories: 116; Protein: 8 g; Fat: 6 g; Sodium: 38 mg; Carbohydrates: 9 g; Exchanges: 1 Medium-Fat Meat
CHICKEN SPINACH CASSEROLE
Makes 6 servings.
See the recipe here: http://diabeticgourmet.com/recipes/html/980.shtml
Ingredients
1 broiler-fryer chicken, cooked, skinned, chopped
10 ounces frozen spinach
1/4 cup finely chopped onion
1/2 teaspoons garlic powder, divided
8 ounces fresh mushrooms, sliced
2 tablespoons margarine, melted
1 cup low fat mozzarella cheese
Directions
Cook spinach according to package directions, eliminating salt; drain.
Mix onions with spinach.
Arrange spinach in bottom of 1-1/2 quart baking dish; sprinkle with 1/4 teaspoon of the garlic powder.
Arrange mushrooms on spinach and drizzle with melted margarine.
Place chicken on mushrooms and sprinkle with remaining 1/4 teaspoon of the garlic powder.
Top with mozzarella cheese.
Place in 350F oven and bake for 30 minutes.
Nutritional Information Per Serving: Calories: 202; Protein: 26 g; Fat: 9 g; Sodium: 205 mg; Cholesterol: 74 mg; Saturated Fat: 3 g; Carbohydrates: 4 g
CURRIED CHICKEN WITH APRICOTS
Makes 6 servings.
See the recipe here: http://diabeticgourmet.com/recipes/html/988.shtml
Ingredients
6 chicken breast halves, skinned
6 ounces dried apricots, cut in half
1/4 cup raisins
1 cup orange juice
1 tablespoon light margarine, melted
2 tablespoons minced onion
1 clove garlic, minced
1-1/2 teaspoons curry powder
1/2 teaspoon cinnamon
1/2 teaspoon chili powder
1/2 teaspoon salt
1/4 teaspoon ginger
1 bay leaf, broken
1/4 cup skim milk
Directions
In small bowl, place apricots and raisins. Add orange juice and let sit 15 minutes, stirring occasionally.
In small dish, place margarine. Add onion, garlic, curry powder, cinnamon, chili powder, salt, ginger and bay leaf; stir to mix well.
In greased 2-quart shallow baking dish, arrange chicken in single layer. Spread spice mixture evenly over chicken. With slotted spoon, remove apricots and raisins from orange juice and arrange in dish with chicken. To orange juice, add skim milk; pour over chicken.
Cover and bake in 350F. oven about 1 hour, removing cover after 45 minutes and cooking uncovered for final 15 minutes.
If desired, garnish with red cherries and serve with rice.
Nutritional Information Per Serving: Calories: 230; Protein: 21 g; Fat: 5 g; Sodium: 300 mg; Cholesterol: 64 mg; Saturated Fat: 1 g; Carbohydrates: 26 g
CHICKEN RATATOUILLE
Makes: 4 servings
View online: http://diabeticgourmet.com/recipes/html/1253.shtml
Ingredients
1 tablespoon vegetable oil
4 chicken breasts halves (medium, skinned, fat removed, boned, and cut into 1-inch pieces)
2 zucchini (7 inches long, unpeeled and thinly sliced)
1 eggplant (small, peeled and cut into 1-inch cubes)
1 onion (medium, thinly sliced)
1 green pepper (medium, cut into 1-inch pieces)
1/2 pound mushroom (fresh, sliced)
1 can tomatoes (16 oz, whole, cut up)
1 garlic clove (minced)
1-1/2 teaspoons basil (dried, crushed)
1 tablespoon parsley (fresh, minced)
black pepper (to taste)
Directions
Heat oil in large non-stick skillet. Add chicken and saute about 3 minutes, or until lightly browned.
Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.
Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender.
Nutritional Information Per Serving: Calories: 270; Protein: 32 g; Fat: 7 g; Sodium: 240 mg; Saturated Fat: 1.5 g; Dietary Fiber: 8 g; Carbohydrates: 20 g
Showing posts with label Chicken Spinach Casserole. Show all posts
Showing posts with label Chicken Spinach Casserole. Show all posts
Thursday, August 3, 2017
Thursday, May 19, 2016
Thursday Recipes
Here are today's 6 diabetic recipes to try. Enjoy!
LEMON-HERB BEEF ROAST
Makes 8 servings
See the recipe with photo here: http://diabeticgourmet.com/recipes/html/978.shtml
Ingredients
1 beef round tip roast (3 to 4 pounds)
Seasoning:
1/2 cup chopped fresh parsley
1 tablespoon olive oil
4 to 5 cloves garlic, minced
2 teaspoons grated lemon peel
1/4 teaspoon pepper
Vegetables:
1 tablespoon olive oil
1 pound small red-skinned potatoes, halved
1/2 pound baby carrots
4 small onions, halved
2 medium zucchini, sliced (3/4-inch)
Directions
Heat oven to 325F.
Combine seasoning ingredients; press 1/2 onto beef roast. Combine remaining seasoning with vegetable ingredients in large bowl; toss.
Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef, not resting in fat. Do not add water or cover. Roast in 325F oven 1-3/4 to 2 hours for medium rare; 2-1/4 to 2-1/2 hours for medium doneness. After 1/2 to 1 hour, place vegetables, except zucchini, on rack around roast.
Remove roast when meat thermometer registers 140F for medium rare; 155F for medium. Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 5F to reach 145F for medium rare; 160F for medium.)
Increase oven temperature to 425F. Add zucchini to vegetables on rack; roast 15 to 20 minutes or until tender. Carve roast; serve with vegetables. Season with salt.
Nutritional Information Per Serving: Calories: 370; Protein: 44 g; Fat: 13 g; Sodium: 80 mg; Cholesterol: 131 mg; Saturated Fat: 4 g; Dietary Fiber: 2.9 g; Carbohydrates: 18 g
FRUIT SCONES
Yield: Makes 18
Serving Size: 1 scone
Source: Great Healthy Food - Diabetes
Author: Azmina Govindji
Find this recipe at: http://diabeticgourmet.com/recipes/html/616.shtml
Ingredients
1 cup all-purpose white flour
1 cup whole wheat flour
2-1/4 teaspoons baking powder
Pinch of salt
1/4 cup soft margarine (at room temperature)
2 tablespoons granulated sugar
1/3 cup raisins
2/3 cup skim milk (keep 2 teaspoons aside for brushing the tops of the scones before baking)
Directions
Preheat the oven to 425 degrees F. Sift the flours into a bowl with the baking powder and salt, tipping any leftover bran into the sifted mixture.
Lightly rub in the margarine with your fingertips until the mixture has the consistency of fine bread crumbs.
Mix in the sugar and raisins (the same quantities of dried mixed peel can be used instead) and add the milk a little at a time, mixing well until a soft dough is formed.
Turn out onto a lightly floured board and roll out to a thickness of 3/4 inch. Using a 1-1/2-inch pastry cutter, cut out the scones, re-rolling the leftover dough as necessary until you have used it all.
Place the scones on a lightly greased baking sheet, brush the tops with a little skim milk to glaze, and bake near the top of the oven for 15 - 20 minutes until golden.
Cool on a wire rack until the scones are just warm, then serve.
Nutritional Information Per Serving: Calories: 78; Protein: 2 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 14 g; Exchanges: 1 Starch, 1/2 Fat
CHILI-CRUSTED TRI-TIP ROAST
Makes 6 to 8 servings
See the recipe with photo here: http://diabeticgourmet.com/recipes/html/977.shtml
Ingredients
1 beef tri-tip roast (1-1/2 to 2 pounds)
Salt and pepper, to taste
Rub:
1 tablespoon chili powder
2 teaspoons ground cumin
1 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon pepper
Directions
Heat oven to 425F.
Combine rub ingredients in small bowl; press evenly onto all surfaces of beef roast.
Place roast on rack in shallow roasting pan. Do not add water or cover. Roast in 425F oven 30 to 40 minutes for medium rare; 40 to 45 minutes for medium doneness.
Remove roast when instant-read thermometer registers 135F for medium rare; 150F for medium. Transfer roast to carving board; tent loosely with aluminum foil. Let stand 15 minutes.
Temperature will continue to rise about 10F to reach 145F for medium rare; 160F for medium.
Carve roast across the grain into thin slices. Season with salt and pepper, as desired.
Nutritional Information Per Serving: Calories: 164; Protein: 23 g; Fat: 7 g; Sodium: 61 mg; Cholesterol: 6 mg; Saturated Fat: 3 g; Dietary Fiber: 0.8 g ; Carbohydrates: 1 g
CHERRY ALMOND BARS
Yield: 16 bars
Serving Size: 1 Bar
Source: Great Healthy Food - Diabetes
Author: Azmina Govindji
Find this recipe at: http://diabeticgourmet.com/recipes/html/615.shtml
Ingredients2 cups all-purpose flour
2 teaspoons baking powder
2/3 cup reduced-fat margarine
2 tablespoons granulated sugar
2/3 cup ground almonds
1/3 cup, plus 2 tablespoons candied cherries, finely chopped
1 large egg, beaten
3/4 cup skim milk
1 teaspoon almond extract
Directions
Preheat the oven to 325 degrees F. Lightly grease and line a jelly-roll pan with parchment paper.
Sift the flour and baking powder. In a large bowl, cream the margarine and sugar until light and fluffy. Stir in the ground almonds and cherries.
Mix the beaten egg with the milk and almond extract, and gradually beat into the creamed margarine and sugar, adding a little of the flour mixture if there is any sign of curdling.
Beat in the rest of the flour mixture, turn into the prepared pan and bake for about 35 minutes or until a skewer inserted in the center comes out clean.
Remove the lining paper, allow to cool on a wire rack and when completely cool, cut into bars or squares before serving.
Nutritional Information Per Serving: Calories: 130; Protein: 3 g; Fat: 5 g; Sodium: 106 mg; Cholesterol: 14 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Starch, 1 Fat
CHICKEN SPINACH CASSEROLE
Makes 6 servings.
See the recipe with photo here: http://diabeticgourmet.com/recipes/html/980.shtml
Ingredients
1 broiler-fryer chicken, cooked, skinned, chopped
10 ounces frozen spinach
1/4 cup finely chopped onion
1/2 teaspoons garlic powder, divided
8 ounces fresh mushrooms, sliced
2 tablespoons margarine, melted
1 cup low fat mozzarella cheese
Directions
Cook spinach according to package directions, eliminating salt; drain.
Mix onions with spinach.
Arrange spinach in bottom of 1-1/2 quart baking dish; sprinkle with 1/4 teaspoon of the garlic powder.
Arrange mushrooms on spinach and drizzle with melted margarine.
Place chicken on mushrooms and sprinkle with remaining 1/4 teaspoon of the garlic powder.
Top with mozzarella cheese.
Place in 350F oven and bake for 30 minutes.
Nutritional Information Per Serving: Calories: 202; Protein: 26 g; Fat: 9 g; Sodium: 205 mg; Cholesterol: 74 mg; Saturated Fat: 3 g; Carbohydrates: 4 g
CRUNCHY CHICKEN STIR-FRY SALAD
Yield: 2 servings
Source: Diabetes Cookbook for Dummies
Find this recipe at: http://diabeticgourmet.com/recipes/html/619.shtml
Ingredients
1 tablespoon sesame oil
12 ounces boneless, skinless chicken breasts, sliced into strips
1/2 cup baby carrots
1/4 teaspoon garlic powder
1/8 teaspoon onion powder
1/8 teaspoon white pepper
1/4 teaspoon sesame seeds
1/2 cup broccoli florets
1/4 cup celery, small sliced diagonally
1/2 cup snap peas
1 tablespoon low-sodium teriyaki sauce
1 teaspoon low-sodium soy sauce
1/2 cup low-sodium chicken broth
1 cup blanched and roughly chopped Chinese bok choy
2 tablespoons slivered almonds
Directions
Heat a large skillet over medium-high heat.
Add the oil. Add the chicken strips, carrots, and garlic powder. Saute until the chicken is lightly browned (about 7 minutes). Add the onion powder, white pepper, sesame seeds, broccoli, and celery. Cook and continue stirring until the vegetables are soft.
Lower the heat and add the snap peas, teriyaki sauce, soy sauce, and chicken broth. Continue stirring. Simmer until the liquid has reduced slightly.
Divide the bok choy between two plates. Spoon the chicken mixture over the bok choy. Sprinkle the almonds on top.
Nutritional Information Per Serving: Calories: 352; Protein: 40 g; Fat: 15 g; Sodium: 403 mg; Cholesterol: 95 mg; Carbohydrates: 12 g; Exchanges: 2 Vegetable, 6 Very Lean Meat, 2 Fat
LEMON-HERB BEEF ROAST
Makes 8 servings
See the recipe with photo here: http://diabeticgourmet.com/recipes/html/978.shtml
Ingredients
1 beef round tip roast (3 to 4 pounds)
Seasoning:
1/2 cup chopped fresh parsley
1 tablespoon olive oil
4 to 5 cloves garlic, minced
2 teaspoons grated lemon peel
1/4 teaspoon pepper
Vegetables:
1 tablespoon olive oil
1 pound small red-skinned potatoes, halved
1/2 pound baby carrots
4 small onions, halved
2 medium zucchini, sliced (3/4-inch)
Directions
Heat oven to 325F.
Combine seasoning ingredients; press 1/2 onto beef roast. Combine remaining seasoning with vegetable ingredients in large bowl; toss.
Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef, not resting in fat. Do not add water or cover. Roast in 325F oven 1-3/4 to 2 hours for medium rare; 2-1/4 to 2-1/2 hours for medium doneness. After 1/2 to 1 hour, place vegetables, except zucchini, on rack around roast.
Remove roast when meat thermometer registers 140F for medium rare; 155F for medium. Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 5F to reach 145F for medium rare; 160F for medium.)
Increase oven temperature to 425F. Add zucchini to vegetables on rack; roast 15 to 20 minutes or until tender. Carve roast; serve with vegetables. Season with salt.
Nutritional Information Per Serving: Calories: 370; Protein: 44 g; Fat: 13 g; Sodium: 80 mg; Cholesterol: 131 mg; Saturated Fat: 4 g; Dietary Fiber: 2.9 g; Carbohydrates: 18 g
FRUIT SCONES
Yield: Makes 18
Serving Size: 1 scone
Source: Great Healthy Food - Diabetes
Author: Azmina Govindji
Find this recipe at: http://diabeticgourmet.com/recipes/html/616.shtml
Ingredients
1 cup all-purpose white flour
1 cup whole wheat flour
2-1/4 teaspoons baking powder
Pinch of salt
1/4 cup soft margarine (at room temperature)
2 tablespoons granulated sugar
1/3 cup raisins
2/3 cup skim milk (keep 2 teaspoons aside for brushing the tops of the scones before baking)
Directions
Preheat the oven to 425 degrees F. Sift the flours into a bowl with the baking powder and salt, tipping any leftover bran into the sifted mixture.
Lightly rub in the margarine with your fingertips until the mixture has the consistency of fine bread crumbs.
Mix in the sugar and raisins (the same quantities of dried mixed peel can be used instead) and add the milk a little at a time, mixing well until a soft dough is formed.
Turn out onto a lightly floured board and roll out to a thickness of 3/4 inch. Using a 1-1/2-inch pastry cutter, cut out the scones, re-rolling the leftover dough as necessary until you have used it all.
Place the scones on a lightly greased baking sheet, brush the tops with a little skim milk to glaze, and bake near the top of the oven for 15 - 20 minutes until golden.
Cool on a wire rack until the scones are just warm, then serve.
Nutritional Information Per Serving: Calories: 78; Protein: 2 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 14 g; Exchanges: 1 Starch, 1/2 Fat
CHILI-CRUSTED TRI-TIP ROAST
Makes 6 to 8 servings
See the recipe with photo here: http://diabeticgourmet.com/recipes/html/977.shtml
Ingredients
1 beef tri-tip roast (1-1/2 to 2 pounds)
Salt and pepper, to taste
Rub:
1 tablespoon chili powder
2 teaspoons ground cumin
1 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon pepper
Directions
Heat oven to 425F.
Combine rub ingredients in small bowl; press evenly onto all surfaces of beef roast.
Place roast on rack in shallow roasting pan. Do not add water or cover. Roast in 425F oven 30 to 40 minutes for medium rare; 40 to 45 minutes for medium doneness.
Remove roast when instant-read thermometer registers 135F for medium rare; 150F for medium. Transfer roast to carving board; tent loosely with aluminum foil. Let stand 15 minutes.
Temperature will continue to rise about 10F to reach 145F for medium rare; 160F for medium.
Carve roast across the grain into thin slices. Season with salt and pepper, as desired.
Nutritional Information Per Serving: Calories: 164; Protein: 23 g; Fat: 7 g; Sodium: 61 mg; Cholesterol: 6 mg; Saturated Fat: 3 g; Dietary Fiber: 0.8 g ; Carbohydrates: 1 g
CHERRY ALMOND BARS
Yield: 16 bars
Serving Size: 1 Bar
Source: Great Healthy Food - Diabetes
Author: Azmina Govindji
Find this recipe at: http://diabeticgourmet.com/recipes/html/615.shtml
Ingredients2 cups all-purpose flour
2 teaspoons baking powder
2/3 cup reduced-fat margarine
2 tablespoons granulated sugar
2/3 cup ground almonds
1/3 cup, plus 2 tablespoons candied cherries, finely chopped
1 large egg, beaten
3/4 cup skim milk
1 teaspoon almond extract
Directions
Preheat the oven to 325 degrees F. Lightly grease and line a jelly-roll pan with parchment paper.
Sift the flour and baking powder. In a large bowl, cream the margarine and sugar until light and fluffy. Stir in the ground almonds and cherries.
Mix the beaten egg with the milk and almond extract, and gradually beat into the creamed margarine and sugar, adding a little of the flour mixture if there is any sign of curdling.
Beat in the rest of the flour mixture, turn into the prepared pan and bake for about 35 minutes or until a skewer inserted in the center comes out clean.
Remove the lining paper, allow to cool on a wire rack and when completely cool, cut into bars or squares before serving.
Nutritional Information Per Serving: Calories: 130; Protein: 3 g; Fat: 5 g; Sodium: 106 mg; Cholesterol: 14 mg; Dietary Fiber: 1 g; Carbohydrates: 18 g; Exchanges: 1 Starch, 1 Fat
CHICKEN SPINACH CASSEROLE
Makes 6 servings.
See the recipe with photo here: http://diabeticgourmet.com/recipes/html/980.shtml
Ingredients
1 broiler-fryer chicken, cooked, skinned, chopped
10 ounces frozen spinach
1/4 cup finely chopped onion
1/2 teaspoons garlic powder, divided
8 ounces fresh mushrooms, sliced
2 tablespoons margarine, melted
1 cup low fat mozzarella cheese
Directions
Cook spinach according to package directions, eliminating salt; drain.
Mix onions with spinach.
Arrange spinach in bottom of 1-1/2 quart baking dish; sprinkle with 1/4 teaspoon of the garlic powder.
Arrange mushrooms on spinach and drizzle with melted margarine.
Place chicken on mushrooms and sprinkle with remaining 1/4 teaspoon of the garlic powder.
Top with mozzarella cheese.
Place in 350F oven and bake for 30 minutes.
Nutritional Information Per Serving: Calories: 202; Protein: 26 g; Fat: 9 g; Sodium: 205 mg; Cholesterol: 74 mg; Saturated Fat: 3 g; Carbohydrates: 4 g
CRUNCHY CHICKEN STIR-FRY SALAD
Yield: 2 servings
Source: Diabetes Cookbook for Dummies
Find this recipe at: http://diabeticgourmet.com/recipes/html/619.shtml
Ingredients
1 tablespoon sesame oil
12 ounces boneless, skinless chicken breasts, sliced into strips
1/2 cup baby carrots
1/4 teaspoon garlic powder
1/8 teaspoon onion powder
1/8 teaspoon white pepper
1/4 teaspoon sesame seeds
1/2 cup broccoli florets
1/4 cup celery, small sliced diagonally
1/2 cup snap peas
1 tablespoon low-sodium teriyaki sauce
1 teaspoon low-sodium soy sauce
1/2 cup low-sodium chicken broth
1 cup blanched and roughly chopped Chinese bok choy
2 tablespoons slivered almonds
Directions
Heat a large skillet over medium-high heat.
Add the oil. Add the chicken strips, carrots, and garlic powder. Saute until the chicken is lightly browned (about 7 minutes). Add the onion powder, white pepper, sesame seeds, broccoli, and celery. Cook and continue stirring until the vegetables are soft.
Lower the heat and add the snap peas, teriyaki sauce, soy sauce, and chicken broth. Continue stirring. Simmer until the liquid has reduced slightly.
Divide the bok choy between two plates. Spoon the chicken mixture over the bok choy. Sprinkle the almonds on top.
Nutritional Information Per Serving: Calories: 352; Protein: 40 g; Fat: 15 g; Sodium: 403 mg; Cholesterol: 95 mg; Carbohydrates: 12 g; Exchanges: 2 Vegetable, 6 Very Lean Meat, 2 Fat
Thursday, April 7, 2016
Thursday Recipes
Enjoy!
CHICKEN SPINACH CASSEROLE
Makes 6 servings.
See the recipe here: http://diabeticgourmet.com/recipes/html/980.shtml
Ingredients
1 broiler-fryer chicken, cooked, skinned, chopped
10 ounces frozen spinach
1/4 cup finely chopped onion
1/2 teaspoons garlic powder, divided
8 ounces fresh mushrooms, sliced
2 tablespoons margarine, melted
1 cup low fat mozzarella cheese
Directions
Cook spinach according to package directions, eliminating salt; drain.
Mix onions with spinach.
Arrange spinach in bottom of 1-1/2 quart baking dish; sprinkle with 1/4 teaspoon of the garlic powder.
Arrange mushrooms on spinach and drizzle with melted margarine.
Place chicken on mushrooms and sprinkle with remaining 1/4 teaspoon of the garlic powder.
Top with mozzarella cheese.
Place in 350F oven and bake for 30 minutes.
Nutritional Information Per Serving: Calories: 202; Protein: 26 g; Fat: 9 g; Sodium: 205 mg; Cholesterol: 74 mg; Saturated Fat: 3 g; Carbohydrates: 4 g
ICED MOCHA SHERBET
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Find this recipe at: http://diabeticgourmet.com/recipes/html/576.shtml
Ingredients
1-1/2 cups evaporated non-fat milk
1 teaspoon pure vanilla extract
2 tablespoons carob powder
1 tablespoon crystalline fructose
2 tablespoons frozen orange juice concentrate
1 tablespoon instant coffee granules
1 tablespoon part-skim ricotta cheese
Directions
Mix all ingredients together in blender and turn into metal trays. Place in freezer and stir with fork from time to time to break up ice crystals. When ready to serve, process again so the sherbet is soft.
Nutritional Information Per Serving: Calories: 121; Protein: 8 g; Fat: 0.5 g; Sodium: 117 mg; Cholesterol: 5 mg; Carbohydrates: 22 g; Exchanges: 1 Milk, 1/2 Fruit
CURRIED CHICKEN WITH APRICOTS
Makes 6 servings.
See the recipe here: http://diabeticgourmet.com/recipes/html/988.shtml
Ingredients
6 chicken breast halves, skinned
6 ounces dried apricots, cut in half
1/4 cup raisins
1 cup orange juice
1 tablespoon light margarine, melted
2 tablespoons minced onion
1 clove garlic, minced
1-1/2 teaspoons curry powder
1/2 teaspoon cinnamon
1/2 teaspoon chili powder
1/2 teaspoon salt
1/4 teaspoon ginger
1 bay leaf, broken
1/4 cup skim milk
Directions
In small bowl, place apricots and raisins. Add orange juice and let sit 15 minutes, stirring occasionally.
In small dish, place margarine. Add onion, garlic, curry powder, cinnamon, chili powder, salt, ginger and bay leaf; stir to mix well.
In greased 2-quart shallow baking dish, arrange chicken in single layer. Spread spice mixture evenly over chicken. With slotted spoon, remove apricots and raisins from orange juice and arrange in dish with chicken. To orange juice, add skim milk; pour over chicken.
Cover and bake in 350F. oven about 1 hour, removing cover after 45 minutes and cooking uncovered for final 15 minutes.
If desired, garnish with red cherries and serve with rice.
Nutritional Information Per Serving: Calories: 230; Protein: 21 g; Fat: 5 g; Sodium: 300 mg; Cholesterol: 64 mg; Saturated Fat: 1 g; Carbohydrates: 26 g
COCONUT CUSTARD PIE
Serves: 8
See the recipe here: http://diabeticgourmet.com/recipes/html/987.shtml
Note: For added coconut flavor use the optional coconut extract.
Ingredients
Pastry for single-crust 9 inch pie
4 eggs
2 cups 2% milk
1 cup Equal Spoonful or Granulated *
2 tablespoons cornstarch
1/2 teaspoon salt
1/2 cup toasted flaked coconut
1 teaspoon coconut extract (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients. Pour mixture into pastry shell.
Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean. Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.
Nutritional Information Per Serving: Calories: 194; Protein: 6 g; Fat: 11 g; Sodium: 301 mg; Cholesterol: 115 mg ; Carbohydrates: 19 g; Exchanges: 1/2 milk, 1/2 starch, 2 fat
CHOCOLATE CHEESECAKE
This delicious chocolate cheesecake is not only greatly reduced in fat, but also has 76% less carbohydrates than the traditional recipe. It will become a favorite!
Yield: 16 servings
See the recipe here: http://diabeticgourmet.com/recipes/html/989.shtml
Ingredients
Crust Ingredients:
1/2 cup finely ground almonds
Cheesecake Ingredients:
3 packages (8 ounces each) reduced fat cream cheese, softened
1-1/4 cups Equal Spoonful or Granulated*
2 eggs
2 egg whites
1/4 teaspoon salt
1 cup reduced fat sour cream
2 teaspoons vanilla
4 ounces (4 squares) semi-sweet chocolate, melted and cooled
Fresh raspberries, optional
Fresh mint, optional
* May substitute 30 packets Equal sweetener.
Directions
For Crust, spray bottom of a 9-inch springform pan. Sprinkle almonds over bottom, patting gently onto pan; set aside.
For Cheesecake, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Mix in eggs, egg whites and salt. Fold in sour cream and vanilla until combined. Gently mix in chocolate until blended. Pour batter over crust.
Bake in preheated 325F oven 40 to 45 minutes or until center of cake is almost set. Cool on wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate several hours or overnight. To serve, remove side of pan. Garnish top of cheesecake with fresh raspberries and mint, if desired. Cut cake into wedges.
Nutritional Information Per Serving: Calories: 197; Protein: 7 g; Fat: 16 g; Sodium: 231 mg; Cholesterol: 67 mg ; Carbohydrates: 7 g; Exchanges: 1/2 milk, 3 fat
TRADITIONAL LASAGNA
Prep Time: 10 minutes
Cook Time: 70 minutes
Difficulty: Medium
Yield: 12 servings.
Source: Dreamfields Healthy Carb Pasta
Find this recipe at: http://diabeticgourmet.com/recipes/html/581.shtml
Ingredients
12 pieces of Dreamfields Lasagna
1 tablespoon olive oil
1 clove garlic, minced
1/2 cup chopped onion
1/2 cup chopped carrots
1/2 cup chopped celery
8 ounces sliced mushrooms (optional)
8 ounces lean ground beef
8 ounces Italian sausage
1 teaspoon salt
1/2 teaspoon ground black pepper
1 container (15 ounces) part-skim ricotta cheese
3 cups shredded mozzarella cheese
1/2 cup grated Parmesan cheese
4 cups marinara sauce
Directions
Prepare lasagna according to package directions. Drain and rinse in cold water; drain well.
In a large skillet, heat olive oil over medium-high heat and saute garlic, onion, carrots, celery and mushrooms until tender, about 5 minutes; remove from heat.
Using the same skillet on medium heat, brown hamburger and Italian sausage, season with salt and pepper, stirring and crumbling meats. Cook about 10 minutes or until no longer pink. Drain juices. Mix in vegetable mixture.
Preheat oven to 375 degrees F.
Spray 13x9x3 baking dish with non-stick cooking spray.
To Assemble:
Spread 1 cup of marinara sauce on bottom of baking dish.
Layer 3 lasagna noodles, 1/3 of ricotta cheese, 1/2 of the meat mixture, 1 cup marinara sauce, 1 cup mozzarella cheese.
Layer 3 lasagna noodles, 1/3 of ricotta cheese, 1 1/2 cups marinara sauce.
Layer remaining lasagna noodles, ricotta cheese, meat mixture, marinara sauce, mozzarella cheese and Parmesan cheese.
Cover pan with tin foil and bake for 45 minutes. Remove tin foil and bake another 10 minutes. Let stand for 10 minutes before cutting.
Nutritional Information Per Serving: Calories: 322; Protein: 22 g; Fat: 19 g; Sodium: 769 mg; Cholesterol: 55 mg; Saturated Fat: 8 g; Dietary Fiber: 3 g
CHICKEN SPINACH CASSEROLE
Makes 6 servings.
See the recipe here: http://diabeticgourmet.com/recipes/html/980.shtml
Ingredients
1 broiler-fryer chicken, cooked, skinned, chopped
10 ounces frozen spinach
1/4 cup finely chopped onion
1/2 teaspoons garlic powder, divided
8 ounces fresh mushrooms, sliced
2 tablespoons margarine, melted
1 cup low fat mozzarella cheese
Directions
Cook spinach according to package directions, eliminating salt; drain.
Mix onions with spinach.
Arrange spinach in bottom of 1-1/2 quart baking dish; sprinkle with 1/4 teaspoon of the garlic powder.
Arrange mushrooms on spinach and drizzle with melted margarine.
Place chicken on mushrooms and sprinkle with remaining 1/4 teaspoon of the garlic powder.
Top with mozzarella cheese.
Place in 350F oven and bake for 30 minutes.
Nutritional Information Per Serving: Calories: 202; Protein: 26 g; Fat: 9 g; Sodium: 205 mg; Cholesterol: 74 mg; Saturated Fat: 3 g; Carbohydrates: 4 g
ICED MOCHA SHERBET
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Find this recipe at: http://diabeticgourmet.com/recipes/html/576.shtml
Ingredients
1-1/2 cups evaporated non-fat milk
1 teaspoon pure vanilla extract
2 tablespoons carob powder
1 tablespoon crystalline fructose
2 tablespoons frozen orange juice concentrate
1 tablespoon instant coffee granules
1 tablespoon part-skim ricotta cheese
Directions
Mix all ingredients together in blender and turn into metal trays. Place in freezer and stir with fork from time to time to break up ice crystals. When ready to serve, process again so the sherbet is soft.
Nutritional Information Per Serving: Calories: 121; Protein: 8 g; Fat: 0.5 g; Sodium: 117 mg; Cholesterol: 5 mg; Carbohydrates: 22 g; Exchanges: 1 Milk, 1/2 Fruit
CURRIED CHICKEN WITH APRICOTS
Makes 6 servings.
See the recipe here: http://diabeticgourmet.com/recipes/html/988.shtml
Ingredients
6 chicken breast halves, skinned
6 ounces dried apricots, cut in half
1/4 cup raisins
1 cup orange juice
1 tablespoon light margarine, melted
2 tablespoons minced onion
1 clove garlic, minced
1-1/2 teaspoons curry powder
1/2 teaspoon cinnamon
1/2 teaspoon chili powder
1/2 teaspoon salt
1/4 teaspoon ginger
1 bay leaf, broken
1/4 cup skim milk
Directions
In small bowl, place apricots and raisins. Add orange juice and let sit 15 minutes, stirring occasionally.
In small dish, place margarine. Add onion, garlic, curry powder, cinnamon, chili powder, salt, ginger and bay leaf; stir to mix well.
In greased 2-quart shallow baking dish, arrange chicken in single layer. Spread spice mixture evenly over chicken. With slotted spoon, remove apricots and raisins from orange juice and arrange in dish with chicken. To orange juice, add skim milk; pour over chicken.
Cover and bake in 350F. oven about 1 hour, removing cover after 45 minutes and cooking uncovered for final 15 minutes.
If desired, garnish with red cherries and serve with rice.
Nutritional Information Per Serving: Calories: 230; Protein: 21 g; Fat: 5 g; Sodium: 300 mg; Cholesterol: 64 mg; Saturated Fat: 1 g; Carbohydrates: 26 g
COCONUT CUSTARD PIE
Serves: 8
See the recipe here: http://diabeticgourmet.com/recipes/html/987.shtml
Note: For added coconut flavor use the optional coconut extract.
Ingredients
Pastry for single-crust 9 inch pie
4 eggs
2 cups 2% milk
1 cup Equal Spoonful or Granulated *
2 tablespoons cornstarch
1/2 teaspoon salt
1/2 cup toasted flaked coconut
1 teaspoon coconut extract (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients. Pour mixture into pastry shell.
Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean. Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.
Nutritional Information Per Serving: Calories: 194; Protein: 6 g; Fat: 11 g; Sodium: 301 mg; Cholesterol: 115 mg ; Carbohydrates: 19 g; Exchanges: 1/2 milk, 1/2 starch, 2 fat
CHOCOLATE CHEESECAKE
This delicious chocolate cheesecake is not only greatly reduced in fat, but also has 76% less carbohydrates than the traditional recipe. It will become a favorite!
Yield: 16 servings
See the recipe here: http://diabeticgourmet.com/recipes/html/989.shtml
Ingredients
Crust Ingredients:
1/2 cup finely ground almonds
Cheesecake Ingredients:
3 packages (8 ounces each) reduced fat cream cheese, softened
1-1/4 cups Equal Spoonful or Granulated*
2 eggs
2 egg whites
1/4 teaspoon salt
1 cup reduced fat sour cream
2 teaspoons vanilla
4 ounces (4 squares) semi-sweet chocolate, melted and cooled
Fresh raspberries, optional
Fresh mint, optional
* May substitute 30 packets Equal sweetener.
Directions
For Crust, spray bottom of a 9-inch springform pan. Sprinkle almonds over bottom, patting gently onto pan; set aside.
For Cheesecake, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Mix in eggs, egg whites and salt. Fold in sour cream and vanilla until combined. Gently mix in chocolate until blended. Pour batter over crust.
Bake in preheated 325F oven 40 to 45 minutes or until center of cake is almost set. Cool on wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate several hours or overnight. To serve, remove side of pan. Garnish top of cheesecake with fresh raspberries and mint, if desired. Cut cake into wedges.
Nutritional Information Per Serving: Calories: 197; Protein: 7 g; Fat: 16 g; Sodium: 231 mg; Cholesterol: 67 mg ; Carbohydrates: 7 g; Exchanges: 1/2 milk, 3 fat
TRADITIONAL LASAGNA
Prep Time: 10 minutes
Cook Time: 70 minutes
Difficulty: Medium
Yield: 12 servings.
Source: Dreamfields Healthy Carb Pasta
Find this recipe at: http://diabeticgourmet.com/recipes/html/581.shtml
Ingredients
12 pieces of Dreamfields Lasagna
1 tablespoon olive oil
1 clove garlic, minced
1/2 cup chopped onion
1/2 cup chopped carrots
1/2 cup chopped celery
8 ounces sliced mushrooms (optional)
8 ounces lean ground beef
8 ounces Italian sausage
1 teaspoon salt
1/2 teaspoon ground black pepper
1 container (15 ounces) part-skim ricotta cheese
3 cups shredded mozzarella cheese
1/2 cup grated Parmesan cheese
4 cups marinara sauce
Directions
Prepare lasagna according to package directions. Drain and rinse in cold water; drain well.
In a large skillet, heat olive oil over medium-high heat and saute garlic, onion, carrots, celery and mushrooms until tender, about 5 minutes; remove from heat.
Using the same skillet on medium heat, brown hamburger and Italian sausage, season with salt and pepper, stirring and crumbling meats. Cook about 10 minutes or until no longer pink. Drain juices. Mix in vegetable mixture.
Preheat oven to 375 degrees F.
Spray 13x9x3 baking dish with non-stick cooking spray.
To Assemble:
Spread 1 cup of marinara sauce on bottom of baking dish.
Layer 3 lasagna noodles, 1/3 of ricotta cheese, 1/2 of the meat mixture, 1 cup marinara sauce, 1 cup mozzarella cheese.
Layer 3 lasagna noodles, 1/3 of ricotta cheese, 1 1/2 cups marinara sauce.
Layer remaining lasagna noodles, ricotta cheese, meat mixture, marinara sauce, mozzarella cheese and Parmesan cheese.
Cover pan with tin foil and bake for 45 minutes. Remove tin foil and bake another 10 minutes. Let stand for 10 minutes before cutting.
Nutritional Information Per Serving: Calories: 322; Protein: 22 g; Fat: 19 g; Sodium: 769 mg; Cholesterol: 55 mg; Saturated Fat: 8 g; Dietary Fiber: 3 g
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