Here are today's six recipes, including Buffalo Soft Tacos and Individual Miniature Cheesecakes. Enjoy!
CHICKEN CHUTNEY WRAPS
Recipe Yield: Yield: 4 servings; Serving Size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
This is from Diabetic Gourmet.
To view this online, click here.
Ingredients
2 cups ready-made shredded coleslaw mix
1/4 cup nonfat or light mayonnaise
1 tablespoon plus 1 teaspoon mango chutney
4 whole-wheat flour tortillas (8 to 9-inch rounds)
8 ounces thinly sliced roasted chicken or turkey breast
12 fresh spinach leaves or 4 Boston or Bibb lettuce leaves
Directions
Combine the coleslaw mix, mayonnaise, and chutney and toss to mix well. Set aside.
Warm the tortillas according to package directions. Lay the tortillas on a flat surface and layer a quarter of the chicken or turkey over the lower half only of each tortilla, leaving a 1-1/2 inch margin on the right and left sides.
Top the chicken or turkey on each tortilla with a quarter of the coleslaw mixture followed by the spinach or lettuce.
Fold the right and left margins in, then roll each tortilla up from the bottom to enclose the filling. Cut each wrap in half and serve immediately.
Nutritional Information Per Serving: Calories: 262; Fat: 4.7 g; Sodium: 535 mg; Cholesterol: 32 mg; Protein: 22 g; Carbohydrates: 32 g
Diabetic Exchanges:2 Starch, 2 Very Lean Meat, 1/2 Vegetable
JUST PLAIN MEAT LOAF
Recipe Yield: Yield: 6 servings; Serving Size: 2 generous slices each
Source: 1,001 Delicious Recipes for People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/just-plain-meat-loaf.
Ingredients
1 cup quick cooking oats
1/2 cup fat-free milk
2 egg whites or 1/4 cup no-cholesterol real egg product
1/4 cup catsup or chili sauce
1/2 cup chopped onion
1/4 cup chopped green bell pepper
1 clove garlic, minced
1 teaspoon Italian seasoning
1-1/2 pounds ground beef eye of round, or 95% lean ground beef
3/4 teaspoon salt
1/2 teaspoon pepper
Directions
Mix oats, milk, egg whites, catsup, onion, bell pepper, garlic, and herbs in medium bowl. Mix in beef, salt and pepper until blended.
Pat mixture into ungreased loaf pan, 9x5 inches, or shape into a loaf in baking pan. Bake at 350 degrees until juices run clear and met thermometer registers 170 degrees, about 1 hour. Let stand in pan 5 minutes; remove to serving plate.
Nutritional Information Per Serving: Calories: 241; Fat: 5.5 g; Sodium: 489 mg; Cholesterol: 64.3 mg; Protein: 31.2 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread, 3 Meat
GREEN BEANS WITH TOASTED NUTS
Recipe Yield: Yield: 4 servings
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/green-beans-with-toasted-nuts
Ingredients
1 pound green beans, stem ends trimmed
2 teaspoons extra-virgin olive oil
2 tablespoons chopped peeled hazelnuts or walnuts
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain.
Heat oil in a large nonstick skillet over low heat. Add nuts and cook, stirring, until golden, about 1 minute. Return the reserved beans to the pot and toss to coat. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 104; Fat: 6 g; Sodium: 145 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Vegetable, 1 Fat
INDIVIDUAL MINIATURE CHEESECAKES
Recipe Yield: Makes: 10 servings
Source: The Best Diabetes Cookbook
Book Title: The Best Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/individual-miniature-cheesecakes
Ingredients
1 cup 5% ricotta cheese
1 cup low-fat cottage cheese
1/3 cup granulated sugar
1 medium egg
1/4 cup light sour cream
1/2 teaspoon cornstarch
1/8 vanilla extract
Fruit Puree (optional)
Directions
Preheat the oven to 350 degrees F. Line 10 muffin cups with muffin paper cups.
In a food processor, combine ricotta cheese, cottage cheese and sugar; puree until smooth. Beat in egg. Blend in sour cream, cornstarch and vanilla until well mixed. Divide batter among muffin cups.
Set muffin tin in larger pan; pour in enough hot water to come half way up sides. Bake 30 to 35 minutes or until tester inserted in center comes out clean. Remove from water bath; cool on wire rack. Chill.
Serve with fruit puree, if desired.
Nutritional Information Per Serving: Calories: 127; Fat: 8 g; Sodium: 268 mg; Cholesterol: 42 mg; Protein: 6 g; Carbohydrates: 9 g
Diabetic Exchanges: 2/3 Other Carbohydrate, 1 Lean Meat, 1 Fat
BUFFALO SOFT TACOS
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/buffalo-soft-tacos
Recipe Yield: 4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
Book Title: Cooking Up Fun For Kids With Diabetes
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's™ Red Hot Sauce, not Tabasco sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese
1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Notes:
Cooking Up Fun For Kids With Diabetes authors Patti B. Geil, MS,RD,FADA,CDE, and Tami Ross, RD, LD, CDE, have planted their collective fingers directly on the food tastes that kids really love.
Nutritional Information Per Serving: Calories: 351; Fat: 13 g; Saturated Fat: 5 g; Fiber: 5 g; Sodium: 1220 mg; Cholesterol: 72 mg; Protein: 30 g; Carbohydrates: 26 g
Diabetic Exchanges: 1-1/2 Starch, 4 Meat, lean
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
Showing posts with label Easy Pantry Tuna Penne. Show all posts
Showing posts with label Easy Pantry Tuna Penne. Show all posts
Tuesday, July 21, 2020
Monday, May 25, 2020
Memorial Day Recipes - Double-Post Monday
Besides being Meatless Monday, it's also Double-Post Monday. On top of that, it's also Memorial Day here in the U.S. If you – or anyone in your family – is/was in the Armed Services – Thank You!
This also means a three-day holiday weekend. I've got six recipes to help you celebrate the day, including Grilled Citrus Chicken Skewers and Herbed Asparagus. Be safe, and Enjoy!
Note: This was originally posted on Memorial Day, 2016.
SANTA FE CHICKEN
This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce.
Yield: 6 servings
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures.
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
View recipe: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
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
HERBED ASPARAGUS
Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
This also means a three-day holiday weekend. I've got six recipes to help you celebrate the day, including Grilled Citrus Chicken Skewers and Herbed Asparagus. Be safe, and Enjoy!
Note: This was originally posted on Memorial Day, 2016.
SANTA FE CHICKEN
This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce.
Yield: 6 servings
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures.
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
View recipe: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
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
HERBED ASPARAGUS
Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
Monday, May 27, 2019
Memorial Day Recipes - and Double-Post Monday
Besides being Meatless Monday, it's also Double-Post Monday. On top of that, it's also Memorial Day here in the U.S. If you – or anyone in your family – is/was in the Armed Services – Thank You!
This also means a three-day holiday weekend. I've got six recipes to help you celebrate the day, including Grilled Citrus Chicken Skewers and Herbed Asparagus. Be safe, and Enjoy!
Note: This was originally posted on Memorial Day, 2016.
SANTA FE CHICKEN
This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce.
Yield: 6 servings
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures.
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
View recipe: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
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
HERBED ASPARAGUS
Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
This also means a three-day holiday weekend. I've got six recipes to help you celebrate the day, including Grilled Citrus Chicken Skewers and Herbed Asparagus. Be safe, and Enjoy!
Note: This was originally posted on Memorial Day, 2016.
SANTA FE CHICKEN
This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce.
Yield: 6 servings
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures.
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
View recipe: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
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
HERBED ASPARAGUS
Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
Sunday, July 1, 2018
Sunday Recipes
I usually don't post on Sundays, but since the 4th of the July is this week, I'm posting six recipes to help you celebrate the day, including Santa Fe Chicken and Grilled Citrus Chicken Skewers. Be safe, and Enjoy!
SANTA FE CHICKEN
This recipe begins, "This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce."
Yield: 6 servings
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
This recipe begins, "This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures."
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
View recipe: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
GRILLED CITRUS CHICKEN SKEWERS
This one begins, "These Grilled Citrus Chicken Skewers are a great way to start the grilling season." Works for any summer holiday.
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
HERBED ASPARAGUS
Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
SANTA FE CHICKEN
This recipe begins, "This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce."
Yield: 6 servings
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
This recipe begins, "This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures."
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
View recipe: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
GRILLED CITRUS CHICKEN SKEWERS
This one begins, "These Grilled Citrus Chicken Skewers are a great way to start the grilling season." Works for any summer holiday.
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
HERBED ASPARAGUS
Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
Monday, May 28, 2018
Memorial Day Food - Double-Post Monday
Besides being Meatless Monday, it's also a Double-Post Monday in honor of Memorial Day. If you – or anyone in your family – is/was in the Armed Services – Thank You!
This also means a three-day holiday weekend. I've got six recipes to help you celebrate the day, including Grilled Citrus Chicken Skewers and Herbed Asparagus. Be safe, and Enjoy!
Note: This was originally posted on Memorial Day, 2016.
SANTA FE CHICKEN
This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce.
Yield: 6 servings
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures.
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
View recipe: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
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
HERBED ASPARAGUS
Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
This also means a three-day holiday weekend. I've got six recipes to help you celebrate the day, including Grilled Citrus Chicken Skewers and Herbed Asparagus. Be safe, and Enjoy!
Note: This was originally posted on Memorial Day, 2016.
SANTA FE CHICKEN
This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce.
Yield: 6 servings
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures.
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
View recipe: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
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
HERBED ASPARAGUS
Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
Sunday, July 2, 2017
Sunday Recipes - Leading Up To The Fourth
I usually don't post on Sundays, but since the 4th of the July is in two days, I'm posting six recipes to help you celebrate the day, including Santa Fe Chicken and Grilled Citrus Chicken Skewers. Be safe, and Enjoy!
SANTA FE CHICKEN
This recipe begins, "This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce."
Yield: 6 servings
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
This recipe begins, "This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures."
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
View recipe: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
GRILLED CITRUS CHICKEN SKEWERS
This one begins, "These Grilled Citrus Chicken Skewers are a great way to start the grilling season." Works for any summer holiday.
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
HERBED ASPARAGUS
Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
SANTA FE CHICKEN
This recipe begins, "This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce."
Yield: 6 servings
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
This recipe begins, "This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures."
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
View recipe: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
GRILLED CITRUS CHICKEN SKEWERS
This one begins, "These Grilled Citrus Chicken Skewers are a great way to start the grilling season." Works for any summer holiday.
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
HERBED ASPARAGUS
Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
Monday, May 29, 2017
Memorial Day Recipes
It's Memorial Day here in the U.S. If you –
or anyone in your family – is/was in the Armed Services – Thank You!
This also means a three-day holiday weekend. I've got six recipes to help you celebrate the day, including Grilled Citrus Chicken Skewers and Herbed Asparagus. Be safe, and Enjoy!
Note: This was originally posted on Memorial Day, 2016.
SANTA FE CHICKEN
This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce.
Yield: 6 servings
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures.
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
View recipe: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
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
HERBED ASPARAGUS
Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
This also means a three-day holiday weekend. I've got six recipes to help you celebrate the day, including Grilled Citrus Chicken Skewers and Herbed Asparagus. Be safe, and Enjoy!
Note: This was originally posted on Memorial Day, 2016.
SANTA FE CHICKEN
This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce.
Yield: 6 servings
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures.
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
View recipe: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
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
HERBED ASPARAGUS
Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
Monday, May 30, 2016
Memorial Day Recipes
It's Memorial Day here in the U.S. If you –
or anyone in your family – is/was in the Armed Services – Thank You!
This also means a three-day holiday weekend. I've got six recipes to help you celebrate the day. Be safe, and Enjoy!
SANTA FE CHICKEN
This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce.
Yield: 6 servings
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures.
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
View recipe: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
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
HERBED ASPARAGUS
Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
This also means a three-day holiday weekend. I've got six recipes to help you celebrate the day. Be safe, and Enjoy!
SANTA FE CHICKEN
This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce.
Yield: 6 servings
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures.
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
View recipe: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
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
HERBED ASPARAGUS
Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
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