Here are today's six diabetic recipes to help you through the day. Enjoy!
GARLIC CHICKEN
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/79.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=79
Source: Gourmet Inspirations Healthy Cooking
Ingredients
2 teaspoons oil
4 single chicken breasts (16 oz. raw weight) skinned, boned, washed, cut into 1" strips
5-6 cloves garlic, sliced
2-1/4 cups chicken broth, low-sodium
1/4 cup lemon juice
1/3 cup dry white wine
1/4 teaspoon salt
Ground black pepper to taste
Directions
In a large skillet, heat oil to medium high.
Stir-fry chicken strips until well browned on both sides. Remove chicken pieces and set aside.
Saute garlic slices until soft and golden.
Stir in chicken broth, lemon juice, and wine.
When mixture is hot, reduce heat to medium and return chicken to skillet. Simmer a few minutes to heat through.
If desired, thicken sauce with pinch of instant potatoes. Serve over rice, if desired.
Nutritional Information Per Serving: Calories: 165; Protein: 19 g; Fat: 7 g; Carbohydrates: 3 g; Exchanges: 3 Low-Fat Meat
GARLIC CAULIFLOWER
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/78.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=78
Ingredients
1 small head of cauliflower
1 tablespoons virgin olive oil
2 large cloves garlic-minced
1 tablespoon toasted sesame seeds
Dash paprika (optional)
Pepper to taste (optional)
Directions
In a large kettle, bring 2 quarts of water to a boil.
Trim cauliflower and break into flowerets.
Drop into boiling water and cook about 2 minutes.
Drain in a colander.
In a large, non-stick skillet, heat oil and toast garlic.
Add cauliflower and sesame seeds and saute for 1 minute.
Dust with paprika and pepper before serving (optional).
Nutritional Information Per Serving: Calories: 76; Protein: 3 g; Fat: 5 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Fat
SIMPLE PINEAPPLE CARROTS (PAREVE)
Makes 4 Servings.
Source: Passover Lite Kosher Cookbook
Author: Gail Ashkanazi-Hankin
Find this recipe at: http://diabeticgourmet.com/recipes/html/812.shtml
Ingredients
3 cups carrots, cut into match sticks
3/4 - 1 cup pineapple juice
1 tsp. potato starch
1/2 tsp. ground ginger
1/2 cup pineapple tidbits
Directions
In a saucepan, combine carrots and 1/2 cup of pineapple juice.
Bring to a boil.
Reduce heat, cover, and simmer until tender.
Meanwhile, in a small bowl, mix together the potato starch, remaining pineapple juice, and ginger.
Stir into the carrot mixture along with the pineapple tidbits and heat through until the juices thicken.
Nutritional Information Per Serving: Calories: 109; Sodium: 30 mg; Cholesterol: 0 mg; Carbohydrates: 25 g; Exchanges: 1-1/2 Vegetable; 1 Fruit
TORTELLINI EN BROCHETTE
Servings: 20
Source: Family Circle "All-Time Favorite Recipes"
View recipe: http://diabeticgourmet.com/recipes/html/106.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=106
Ingredients
1 package (9 ounces) refrigerated spinach-cheese tortellini
1 package (9 ounces) refrigerated plain cheese tortellini
Parmesan Dip:
1-1/2 cups ranch-style salad dressing
3/4 cup grated Parmesan cheese
2 tablespoons chopped fresh parsley
2 cloves garlic, finely chopped
Salt (optional)
1/4 teaspoon black pepper
Directions
Cook tortellini in a large pot of lightly salted boiling water until al dente, firm but tender. Drain; cool under cold running water.
Prepare Parmesan dip: Combine dressing. Parmesan cheese, parsley, garlic, salt if desired and pepper in a small bowl. Refrigerate until ready to serve.
Skewer tortellini on wooden picks; place on a serving plate. Serve with dip.
Nutritional Information Per Serving: Calories: 146; Protein: 5 g; Fat: 10 g; Sodium: 233 mg; Cholesterol: 33 mg; Carbohydrates: 10 g; Exchanges: 1 Bread/Starch; 2 Low-Fat Milk; 1 Vegetable
REALLY RASPBERRY PARFAITS
Yield: 4 servings
Source: Diabetic Dream Desserts
Find this recipe at: http://diabeticgourmet.com/recipes/html/837.shtml
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping.
Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.
Top the berries in each glass with 3 tablespoons of the yogurt mixture.
Repeat the layers and top each serving with a sprinkling of almonds.
Serve immediately.
Nutritional Information Per Serving: Calories: 83; Protein: 2.7 g; Fat: 2.3 g; Cholesterol: 1 mg; Dietary Fiber: 4.5 g; Carbohydrates: 14 g; Exchanges: 1 Carbohydrate, 1/2 Fat
FRUITFUL FROZEN YOGURT
Yield: 6 servings
Source: Diabetic Dream Desserts
Find this recipe at: http://diabeticgourmet.com/recipes/html/841.shtml
Ingredients
1-1/2 cups frozen fruit, coarsely chopped and thawed (such as raspberries, strawberries, blueberries, blackberries, cherries, or peaches)
4 cups light vanilla yogurt (or use the same flavor yogurt as the fruit you choose)
Sugar substitute equal for 1/4 cup sugar
Directions
Place the fruit and the accumulated juices in a large bowl and mash slightly with a fork.
Stir in the yogurt and sugar substitute.
Pour the mixture into a 1-1/2 quart ice cream maker and proceed as directed by the manufacturer.
Spoon into dessert dishes and serve immediately.
Nutritional Information Per Serving: Calories: 114; Protein: 8 g; Fat: 0.4 g; Sodium: 122 mg; Cholesterol: 4 mg; Carbohydrates: 19 g; Exchanges: 1 Carbohydrate
Showing posts with label Garlic Chicken. Show all posts
Showing posts with label Garlic Chicken. Show all posts
Thursday, November 3, 2016
Tuesday, October 25, 2016
Chicken!
There was a time, years (decades) ago when chicken was relegated to Sunday dinner. But these days, chicken is more an any time food. Its popularity has gone beyond Sunday dinner: besides fast food restaurants specializing in chicken, even burger places are occasionally offering chicken sandwiches.
So here are today's six diabetic recipes highlighting the versatile chicken. Enjoy!
CHICKEN WITH TRI-COLORED PEPPERS
Yield: 4 servings
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/403.shtml
Ingredients
2 teaspoons canola oil
1 pound boneless, skinless chicken breasts, cut into 2-inch strips
1/2 cup diced onion
2 cloves garlic, minced
1 each small red, yellow, and green bell peppers, seeded and sliced into 1-inch strips
1/2 cup fat-free, reduced-sodium chicken broth
2 tablespoons lite soy sauce
1 tablespoon white wine (optional)
1/2 teaspoon sesame oil
2 teaspoons cornstarch
Directions
In a wok or heavy skillet over medium-high heat, heat the canola oil. Add the chicken and saute for 2 minutes. Add the onion and garlic and saute for 4-5 minutes more.
Remove the chicken and onion from the pan. Add the peppers and saute for 5 minutes.
Combine the broth, soy sauce, white wine, sesame oil, and cornstarch in a measuring cup and mix well.
Add the sauce to the peppers. Add the chicken and onions back to the pan. Stir for 1-2 minutes until sauce has thickened.
Nutritional Information Per Serving: Calories: 204; Protein: 27 g; Fat: 6 g; Sodium: 425 mg; Cholesterol: 68 mg; Carbohydrates: 10 g; Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat
GRILLED CHICKEN WITH FRUIT SALSA
Yield: 4 servings.
Serving Size: about 4 ounces
Source: The Diabetes Food and Nutrition Bible
Book Info: http://diabeticgourmet.com/book_archive/details/11.shtml
View online: http://diabeticgourmet.com/recipes/html/537.shtml
Ingredients
Fruit Salsa:
2 cans (8 oz each) crushed pineapple, packed in juice, drained
1 mango, peeled and cubed
1/2 papaya, peeled and cubed
2 Tbsp rice vinegar
1 Tbsp finely minced cilantro
1 Tbsp minced red pepper
Grilled Chicken:
2 whole chicken breasts, boned, skinned, halved (10 oz meat each)
2 tsp olive oil
Garnish:
Kiwi slices
Directions
In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.
Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.
To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.
Nutritional Information Per Serving: Calories: 305; Calories from Fat: 54 ; Protein: 32 g; Fat: 6 g; Sodium: 79 mg; Cholesterol: 85 mg; Dietary Fiber: 3 g; Sugars: 25 g; Carbohydrates: 30 g; Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat
GARLIC CHICKEN
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/79.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=79
Source: Gourmet Inspirations Healthy Cooking
Ingredients
2 teaspoons oil
4 single chicken breasts (16 oz. raw weight) skinned, boned, washed, cut into 1" strips
5-6 cloves garlic, sliced
2-1/4 cups chicken broth, low-sodium
1/4 cup lemon juice
1/3 cup dry white wine
1/4 teaspoon salt
Ground black pepper to taste
Directions
In a large skillet, heat oil to medium high.
Stir-fry chicken strips until well browned on both sides. Remove chicken pieces and set aside.
Saute garlic slices until soft and golden.
Stir in chicken broth, lemon juice, and wine.
When mixture is hot, reduce heat to medium and return chicken to skillet. Simmer a few minutes to heat through.
If desired, thicken sauce with pinch of instant potatoes. Serve over rice, if desired.
Nutritional Information Per Serving: Calories: 165; Protein: 19 g; Fat: 7 g; Carbohydrates: 3 g; Exchanges: 3 Low-Fat Meat
CARIBBEAN CHICKEN
Servings: 6
Source: Gourmet Inspirations Healthy Cooking
View recipe: http://diabeticgourmet.com/recipes/html/67.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=67
Ingredients
2 teaspoons oil
6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips
2-3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup peach or apricot chutney (fruit sweetened)
1/2 teaspoon thyme
1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves
1/4 teaspoon dry mustard
1-1/2 cup low sodium chicken broth
3 tablespoons dry white wine
2 teaspoons coconut flavoring
Directions
In a large skillet, heat oil to medium high, and saute chicken pieces until brown.
Remove chicken, set aside.
Saute garlic and onion in skillet until soft, and golden.
Stir in chutney and spices and cook one minute.
Add broth and wine, and heat through, stirring constantly.
Return chicken to sauce, reduce heat, and simmer 15 minutes.
Stir in coconut flavoring. Serve over hot rice.
Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit
CHICKEN STUFFED WITH APPLES, ALMONDS AND BLUE CHEESE
This recipe begins, “Apples, almonds and blue cheese, mixed with vibrant, fresh dill and stuffed into tender chicken breasts. You get a bounty of flavors in every bite.”
Yield: 4 servings
Source: Almond Board of California
Author: Robin Miller
Find this recipe at: http://diabeticgourmet.com/recipes/html/1134.shtml
Ingredients
4 boneless skinless chicken breast halves (about 5 ounces each)
4 ounces crumbled blue cheese (any variety, including Gorgonzola)
1/2 cup slivered almonds
1 apple (preferably Mackintosh, Gala, or Jufi), peeled, cored and diced
3 teaspoons chopped fresh dill
salt and freshly ground pepper
4 teaspoons olive oil
1 tablespoon plus 1 teaspoon (4 teaspoons) dried minced onion (from the spice aisle)
Directions
Preheat the oven to 400F.
Coat a shallow roasting pan with cooking spray.
Using a sharp paring knife, slice a pocket into each chicken breast, as if halving a bagel, without completely cutting through the other side.
Arrange chicken in prepared pan and set aside.
In medium bowl, combine blue cheese, almonds, apple, and dill. Add a pinch each of salt and black pepper. Mix together with a fork until mixture is well blended and comes together.
Divide mixture into four equal portions and spoon each portion into the pocket of the chicken. Brush olive oil all over the top of chicken and season the top with salt, black pepper and dried onion (1 teaspoon dried onion for each breast).
Bake 25 to 30 minutes, until chicken is golden brown and cooked through.
Nutritional Information Per Serving: Calories: 490; Protein: 53 g; Fat: 25 g; Sodium: 867 mg; Cholesterol: 141 mg; Saturated Fat: 7.9 g; Carbohydrates: 11 g
CHICKEN AND SPINACH SALAD
Yield: 14 cups
Serving size: 7 (2-cup) servings
Source: Cooking Healthy and Fast
View recipe: http://diabeticgourmet.com/recipes/html/111.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=111
Ingredients
6 oz. fresh spinach
2 oranges, peeled and cut into chunks
2 cups cooked and cubed chicken
2 cups fresh strawberries
Dressing Ingredients:
2 Tbsp. red wine vinegar
3 Tbsp. orange juice
1-1/2 Tbsp. canola oil
1/4 tsp. dry mustard
1/3 tsp. poppy seeds
Directions
Mix dressing ingredients and refrigerate.
Wash spinach and tear into bite size pieces.
Add oranges, chicken and strawberries.
Serve with dressing.
Nutritional Information Per Serving: Calories: 135; Fat: 4 g; Sodium: 46 mg; Cholesterol: 31 mg; Carbohydrates: 10 g; Exchanges: 1 fruit, 1 1/2 lean meat
So here are today's six diabetic recipes highlighting the versatile chicken. Enjoy!
CHICKEN WITH TRI-COLORED PEPPERS
Yield: 4 servings
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/403.shtml
Ingredients
2 teaspoons canola oil
1 pound boneless, skinless chicken breasts, cut into 2-inch strips
1/2 cup diced onion
2 cloves garlic, minced
1 each small red, yellow, and green bell peppers, seeded and sliced into 1-inch strips
1/2 cup fat-free, reduced-sodium chicken broth
2 tablespoons lite soy sauce
1 tablespoon white wine (optional)
1/2 teaspoon sesame oil
2 teaspoons cornstarch
Directions
In a wok or heavy skillet over medium-high heat, heat the canola oil. Add the chicken and saute for 2 minutes. Add the onion and garlic and saute for 4-5 minutes more.
Remove the chicken and onion from the pan. Add the peppers and saute for 5 minutes.
Combine the broth, soy sauce, white wine, sesame oil, and cornstarch in a measuring cup and mix well.
Add the sauce to the peppers. Add the chicken and onions back to the pan. Stir for 1-2 minutes until sauce has thickened.
Nutritional Information Per Serving: Calories: 204; Protein: 27 g; Fat: 6 g; Sodium: 425 mg; Cholesterol: 68 mg; Carbohydrates: 10 g; Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat
GRILLED CHICKEN WITH FRUIT SALSA
Yield: 4 servings.
Serving Size: about 4 ounces
Source: The Diabetes Food and Nutrition Bible
Book Info: http://diabeticgourmet.com/book_archive/details/11.shtml
View online: http://diabeticgourmet.com/recipes/html/537.shtml
Ingredients
Fruit Salsa:
2 cans (8 oz each) crushed pineapple, packed in juice, drained
1 mango, peeled and cubed
1/2 papaya, peeled and cubed
2 Tbsp rice vinegar
1 Tbsp finely minced cilantro
1 Tbsp minced red pepper
Grilled Chicken:
2 whole chicken breasts, boned, skinned, halved (10 oz meat each)
2 tsp olive oil
Garnish:
Kiwi slices
Directions
In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.
Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.
To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.
Nutritional Information Per Serving: Calories: 305; Calories from Fat: 54 ; Protein: 32 g; Fat: 6 g; Sodium: 79 mg; Cholesterol: 85 mg; Dietary Fiber: 3 g; Sugars: 25 g; Carbohydrates: 30 g; Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat
GARLIC CHICKEN
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/79.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=79
Source: Gourmet Inspirations Healthy Cooking
Ingredients
2 teaspoons oil
4 single chicken breasts (16 oz. raw weight) skinned, boned, washed, cut into 1" strips
5-6 cloves garlic, sliced
2-1/4 cups chicken broth, low-sodium
1/4 cup lemon juice
1/3 cup dry white wine
1/4 teaspoon salt
Ground black pepper to taste
Directions
In a large skillet, heat oil to medium high.
Stir-fry chicken strips until well browned on both sides. Remove chicken pieces and set aside.
Saute garlic slices until soft and golden.
Stir in chicken broth, lemon juice, and wine.
When mixture is hot, reduce heat to medium and return chicken to skillet. Simmer a few minutes to heat through.
If desired, thicken sauce with pinch of instant potatoes. Serve over rice, if desired.
Nutritional Information Per Serving: Calories: 165; Protein: 19 g; Fat: 7 g; Carbohydrates: 3 g; Exchanges: 3 Low-Fat Meat
CARIBBEAN CHICKEN
Servings: 6
Source: Gourmet Inspirations Healthy Cooking
View recipe: http://diabeticgourmet.com/recipes/html/67.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=67
Ingredients
2 teaspoons oil
6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips
2-3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup peach or apricot chutney (fruit sweetened)
1/2 teaspoon thyme
1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves
1/4 teaspoon dry mustard
1-1/2 cup low sodium chicken broth
3 tablespoons dry white wine
2 teaspoons coconut flavoring
Directions
In a large skillet, heat oil to medium high, and saute chicken pieces until brown.
Remove chicken, set aside.
Saute garlic and onion in skillet until soft, and golden.
Stir in chutney and spices and cook one minute.
Add broth and wine, and heat through, stirring constantly.
Return chicken to sauce, reduce heat, and simmer 15 minutes.
Stir in coconut flavoring. Serve over hot rice.
Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit
CHICKEN STUFFED WITH APPLES, ALMONDS AND BLUE CHEESE
This recipe begins, “Apples, almonds and blue cheese, mixed with vibrant, fresh dill and stuffed into tender chicken breasts. You get a bounty of flavors in every bite.”
Yield: 4 servings
Source: Almond Board of California
Author: Robin Miller
Find this recipe at: http://diabeticgourmet.com/recipes/html/1134.shtml
Ingredients
4 boneless skinless chicken breast halves (about 5 ounces each)
4 ounces crumbled blue cheese (any variety, including Gorgonzola)
1/2 cup slivered almonds
1 apple (preferably Mackintosh, Gala, or Jufi), peeled, cored and diced
3 teaspoons chopped fresh dill
salt and freshly ground pepper
4 teaspoons olive oil
1 tablespoon plus 1 teaspoon (4 teaspoons) dried minced onion (from the spice aisle)
Directions
Preheat the oven to 400F.
Coat a shallow roasting pan with cooking spray.
Using a sharp paring knife, slice a pocket into each chicken breast, as if halving a bagel, without completely cutting through the other side.
Arrange chicken in prepared pan and set aside.
In medium bowl, combine blue cheese, almonds, apple, and dill. Add a pinch each of salt and black pepper. Mix together with a fork until mixture is well blended and comes together.
Divide mixture into four equal portions and spoon each portion into the pocket of the chicken. Brush olive oil all over the top of chicken and season the top with salt, black pepper and dried onion (1 teaspoon dried onion for each breast).
Bake 25 to 30 minutes, until chicken is golden brown and cooked through.
Nutritional Information Per Serving: Calories: 490; Protein: 53 g; Fat: 25 g; Sodium: 867 mg; Cholesterol: 141 mg; Saturated Fat: 7.9 g; Carbohydrates: 11 g
CHICKEN AND SPINACH SALAD
Yield: 14 cups
Serving size: 7 (2-cup) servings
Source: Cooking Healthy and Fast
View recipe: http://diabeticgourmet.com/recipes/html/111.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=111
Ingredients
6 oz. fresh spinach
2 oranges, peeled and cut into chunks
2 cups cooked and cubed chicken
2 cups fresh strawberries
Dressing Ingredients:
2 Tbsp. red wine vinegar
3 Tbsp. orange juice
1-1/2 Tbsp. canola oil
1/4 tsp. dry mustard
1/3 tsp. poppy seeds
Directions
Mix dressing ingredients and refrigerate.
Wash spinach and tear into bite size pieces.
Add oranges, chicken and strawberries.
Serve with dressing.
Nutritional Information Per Serving: Calories: 135; Fat: 4 g; Sodium: 46 mg; Cholesterol: 31 mg; Carbohydrates: 10 g; Exchanges: 1 fruit, 1 1/2 lean meat
Friday, October 21, 2016
Friday Recipes
It's finally Friday. It always feels good to get to the end of the week. According to weather reports, Florida is supposed to be cooling off (again). Cooler temps, low humidity...that works!
And now, for today's six recipes to help you through the weekend. Enjoy!
SPINACH PINWHEELS
Servings: 24; 1 slice per serving
Source: The New American Heart Association Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/71.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=71
Ingredients
1 teaspoon light margarine
1/2 cup finely chopped onion
10-ounce package frozen no-salt-added chopped spinach, thawed
1/2 cup nonfat or part-skim ricotta cheese
1 tablespoon fresh lemon juice
Dash of nutmeg
Dash of cayenne
10-ounce package of refrigerated pizza dough
Vegetable oil spray
White of 1 egg, slightly beaten
1 tablespoon sesame seeds
Directions
In a small nonstick skillet, heat margarine over medium-high heat. Swirl to cover bottom. Saute onion until translucent, 2 to 3 minutes.
In a medium bowl, combine onion, spinach, ricotta, lemon juice, nutmeg, and cayenne. Blend well.
Press dough into a 12x14-inch rectangle. Cut in half, forming two 7x12-inch rectangles.
With a rubber scraper, spread half the spinach mixture on each piece of dough. Roll up, starting from a 12-inch side. Pinch each end of rolled dough. Cover and refrigerate for 30 minutes.
Preheat oven to 425 degrees F. Lightly spray a baking sheet with vegetable oil spray.
With a sharp knife, cut each roll into 12 slices. Put pieces on baking sheet. Brush with egg white and sprinkle with sesame seeds.
Bake for 15 to 18 minutes, or until light golden brown.
Nutritional Information Per Serving: Calories: 37; Protein: 2 g; Fat: 1 g; Carbohydrates: 6 g; Exchanges: 1/2 Starch/Bread
LEAN & SPICY TACO MEAT
This recipe begins, “A combination of lean ground beef and ultra-lean ground turkey breast makes a less-greasy filling. Bypass taco-seasoning packets in favor of making your own full-flavored filling.” Total time: 30 minutes; Makes 6 servings.
To view this online, click here.
Ingredients
8 ounces 93%-lean ground beef
8 ounces 99%-lean ground turkey breast
1/2 cup chopped onion
1 10-ounce can diced tomatoes with green chiles, preferably Rotel brand (see Tip), or 1 1/4 cups petite-diced tomatoes
1/2 teaspoon ground cumin
1/2 teaspoon ground chipotle chile, or 1 teaspoon chili powder
1/2 teaspoon dried oregano
Directions
Cover and refrigerate for up to 1 day. Reheat just before serving.
6 servings, about 1/2 cup each
Place beef, turkey and onion in a large nonstick skillet over medium heat. Cook, breaking up the meat with a wooden spoon, until cooked through, about 10 minutes. Transfer to a colander to drain off fat. Wipe out the pan. Return the meat to the pan and add tomatoes, cumin, ground chipotle (or chili powder) and oregano. Cook over medium heat, stirring occasionally, until most of the liquid has evaporated, 3 to 6 minutes.
Nutritional Facts: Servings: 6; Per serving: Calories: 98; Carbohydrates: 3g; Fat: 2g; Saturated Fat: 1g;Monounsaturated Fat: 1g; Protein: 17g; Cholesterol: l35mg; Dietary Fiber: 1g; Potassium: 26mg; Sodium243: mg; Added Sugars: 0g; Exchanges: 3 1/2 very lean meat; Carbohydrate Servings: 0
GARLIC CHICKEN
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/79.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=79
Source: Gourmet Inspirations Healthy Cooking
Ingredients
2 teaspoons oil
4 single chicken breasts (16 oz. raw weight) skinned, boned, washed, cut into 1" strips
5-6 cloves garlic, sliced
2-1/4 cups chicken broth, low-sodium
1/4 cup lemon juice
1/3 cup dry white wine
1/4 teaspoon salt
Ground black pepper to taste
Directions
In a large skillet, heat oil to medium high.
Stir-fry chicken strips until well browned on both sides. Remove chicken pieces and set aside.
Saute garlic slices until soft and golden.
Stir in chicken broth, lemon juice, and wine.
When mixture is hot, reduce heat to medium and return chicken to skillet. Simmer a few minutes to heat through.
If desired, thicken sauce with pinch of instant potatoes. Serve over rice, if desired.
Nutritional Information Per Serving: Calories: 165; Protein: 19 g; Fat: 7 g; Carbohydrates: 3 g; Exchanges: 3 Low-Fat Meat
GARLIC CAULIFLOWER
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/78.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=78
Ingredients
1 small head of cauliflower
1 tablespoons virgin olive oil
2 large cloves garlic-minced
1 tablespoon toasted sesame seeds
Dash paprika (optional)
Pepper to taste (optional)
Directions
In a large kettle, bring 2 quarts of water to a boil.
Trim cauliflower and break into flowerets.
Drop into boiling water and cook about 2 minutes.
Drain in a colander.
In a large, non-stick skillet, heat oil and toast garlic.
Add cauliflower and sesame seeds and saute for 1 minute.
Dust with paprika and pepper before serving (optional).
Nutritional Information Per Serving: Calories: 76; Protein: 3 g; Fat: 5 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Fat
MIKE DITKA'S OFFICIAL TAILGATER'S PORK CHOPS
This begins, “This recipe was developed by Chef Tom Kenny of Mike Ditka's Restaurant in Chicago. A favorite pork chop recipe for tailgating of the legendary coach of Da Bears and the New Orleans Saints and 5-time Pro Bowler.”
Serves 8.
Source: NPB
Find this recipe at: http://diabeticgourmet.com/recipes/html/827.shtml
Ingredients
8 pork rib chops, 1-inch thick
4 cups orange juice
1 cup soy sauce
2 tablespoons garlic, chopped
1/2 cup Dijon-style mustard
1/2 cup honey
1 teaspoon cayenne pepper
Directions
In a mixing bowl, combine orange juice, soy sauce, garlic, mustard, honey and cayenne pepper. Mix together with a whisk. Pour over pork chops and marinate in the refrigerator for 12-24 hours.
Remove pork from marinade; discard marinade. Season pork with salt and pepper and grill for 10-12 minutes, turning once, until internal temperature on a thermometer reads 160 degrees F.
Nutritional Information Per Serving: Calories: 164; Protein: 21 g; Fat: 6 g; Sodium: 848 mg; Cholesterol: 51 mg; Saturated Fat: 1 g; Dietary Fiber: 0 g; Carbohydrates: 11 g
ROASTED TURNIPS WITH GINGER
Servings: 4
Source: Family Circle's All-Time Favorite Recipes
View recipe: http://diabeticgourmet.com/recipes/html/101.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=101
Ingredients
1/2 teaspoon salt
1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips
2 teaspoons dark Asian sesame oil
1 teaspoon ground ginger
1/8 teaspoon black pepper
Directions
Heat oven to 375 degrees F.
Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.
Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.
Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat
And now, for today's six recipes to help you through the weekend. Enjoy!
SPINACH PINWHEELS
Servings: 24; 1 slice per serving
Source: The New American Heart Association Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/71.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=71
Ingredients
1 teaspoon light margarine
1/2 cup finely chopped onion
10-ounce package frozen no-salt-added chopped spinach, thawed
1/2 cup nonfat or part-skim ricotta cheese
1 tablespoon fresh lemon juice
Dash of nutmeg
Dash of cayenne
10-ounce package of refrigerated pizza dough
Vegetable oil spray
White of 1 egg, slightly beaten
1 tablespoon sesame seeds
Directions
In a small nonstick skillet, heat margarine over medium-high heat. Swirl to cover bottom. Saute onion until translucent, 2 to 3 minutes.
In a medium bowl, combine onion, spinach, ricotta, lemon juice, nutmeg, and cayenne. Blend well.
Press dough into a 12x14-inch rectangle. Cut in half, forming two 7x12-inch rectangles.
With a rubber scraper, spread half the spinach mixture on each piece of dough. Roll up, starting from a 12-inch side. Pinch each end of rolled dough. Cover and refrigerate for 30 minutes.
Preheat oven to 425 degrees F. Lightly spray a baking sheet with vegetable oil spray.
With a sharp knife, cut each roll into 12 slices. Put pieces on baking sheet. Brush with egg white and sprinkle with sesame seeds.
Bake for 15 to 18 minutes, or until light golden brown.
Nutritional Information Per Serving: Calories: 37; Protein: 2 g; Fat: 1 g; Carbohydrates: 6 g; Exchanges: 1/2 Starch/Bread
LEAN & SPICY TACO MEAT
This recipe begins, “A combination of lean ground beef and ultra-lean ground turkey breast makes a less-greasy filling. Bypass taco-seasoning packets in favor of making your own full-flavored filling.” Total time: 30 minutes; Makes 6 servings.
To view this online, click here.
Ingredients
8 ounces 93%-lean ground beef
8 ounces 99%-lean ground turkey breast
1/2 cup chopped onion
1 10-ounce can diced tomatoes with green chiles, preferably Rotel brand (see Tip), or 1 1/4 cups petite-diced tomatoes
1/2 teaspoon ground cumin
1/2 teaspoon ground chipotle chile, or 1 teaspoon chili powder
1/2 teaspoon dried oregano
Directions
Cover and refrigerate for up to 1 day. Reheat just before serving.
6 servings, about 1/2 cup each
Place beef, turkey and onion in a large nonstick skillet over medium heat. Cook, breaking up the meat with a wooden spoon, until cooked through, about 10 minutes. Transfer to a colander to drain off fat. Wipe out the pan. Return the meat to the pan and add tomatoes, cumin, ground chipotle (or chili powder) and oregano. Cook over medium heat, stirring occasionally, until most of the liquid has evaporated, 3 to 6 minutes.
Nutritional Facts: Servings: 6; Per serving: Calories: 98; Carbohydrates: 3g; Fat: 2g; Saturated Fat: 1g;Monounsaturated Fat: 1g; Protein: 17g; Cholesterol: l35mg; Dietary Fiber: 1g; Potassium: 26mg; Sodium243: mg; Added Sugars: 0g; Exchanges: 3 1/2 very lean meat; Carbohydrate Servings: 0
GARLIC CHICKEN
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/79.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=79
Source: Gourmet Inspirations Healthy Cooking
Ingredients
2 teaspoons oil
4 single chicken breasts (16 oz. raw weight) skinned, boned, washed, cut into 1" strips
5-6 cloves garlic, sliced
2-1/4 cups chicken broth, low-sodium
1/4 cup lemon juice
1/3 cup dry white wine
1/4 teaspoon salt
Ground black pepper to taste
Directions
In a large skillet, heat oil to medium high.
Stir-fry chicken strips until well browned on both sides. Remove chicken pieces and set aside.
Saute garlic slices until soft and golden.
Stir in chicken broth, lemon juice, and wine.
When mixture is hot, reduce heat to medium and return chicken to skillet. Simmer a few minutes to heat through.
If desired, thicken sauce with pinch of instant potatoes. Serve over rice, if desired.
Nutritional Information Per Serving: Calories: 165; Protein: 19 g; Fat: 7 g; Carbohydrates: 3 g; Exchanges: 3 Low-Fat Meat
GARLIC CAULIFLOWER
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/78.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=78
Ingredients
1 small head of cauliflower
1 tablespoons virgin olive oil
2 large cloves garlic-minced
1 tablespoon toasted sesame seeds
Dash paprika (optional)
Pepper to taste (optional)
Directions
In a large kettle, bring 2 quarts of water to a boil.
Trim cauliflower and break into flowerets.
Drop into boiling water and cook about 2 minutes.
Drain in a colander.
In a large, non-stick skillet, heat oil and toast garlic.
Add cauliflower and sesame seeds and saute for 1 minute.
Dust with paprika and pepper before serving (optional).
Nutritional Information Per Serving: Calories: 76; Protein: 3 g; Fat: 5 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Fat
MIKE DITKA'S OFFICIAL TAILGATER'S PORK CHOPS
This begins, “This recipe was developed by Chef Tom Kenny of Mike Ditka's Restaurant in Chicago. A favorite pork chop recipe for tailgating of the legendary coach of Da Bears and the New Orleans Saints and 5-time Pro Bowler.”
Serves 8.
Source: NPB
Find this recipe at: http://diabeticgourmet.com/recipes/html/827.shtml
Ingredients
8 pork rib chops, 1-inch thick
4 cups orange juice
1 cup soy sauce
2 tablespoons garlic, chopped
1/2 cup Dijon-style mustard
1/2 cup honey
1 teaspoon cayenne pepper
Directions
In a mixing bowl, combine orange juice, soy sauce, garlic, mustard, honey and cayenne pepper. Mix together with a whisk. Pour over pork chops and marinate in the refrigerator for 12-24 hours.
Remove pork from marinade; discard marinade. Season pork with salt and pepper and grill for 10-12 minutes, turning once, until internal temperature on a thermometer reads 160 degrees F.
Nutritional Information Per Serving: Calories: 164; Protein: 21 g; Fat: 6 g; Sodium: 848 mg; Cholesterol: 51 mg; Saturated Fat: 1 g; Dietary Fiber: 0 g; Carbohydrates: 11 g
ROASTED TURNIPS WITH GINGER
Servings: 4
Source: Family Circle's All-Time Favorite Recipes
View recipe: http://diabeticgourmet.com/recipes/html/101.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=101
Ingredients
1/2 teaspoon salt
1 pound turnips, peeled, cut into 2 x 1/2 x 1/2-inch strips
2 teaspoons dark Asian sesame oil
1 teaspoon ground ginger
1/8 teaspoon black pepper
Directions
Heat oven to 375 degrees F.
Bring 2 quarts water and 1/4 teaspoon salt to boiling in a large saucepan over high heat. Add turnips; return to boiling. Lower heat to medium; cover and cook 3 minutes or until turnips are just tender.
Drain turnips. Turn into a large roasting pan. Stir in sesame oil, ginger, pepper and remaining 1/4 teaspoon salt.
Roast into heated 375 degree F. oven 40 minutes, stirring turnips several times with a wooden spoon.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 343 mg; Cholesterol: 0 mg; Carbohydrates: 7 g; Exchanges: 1 Vegetable; 1/2 Fat
Wednesday, October 19, 2016
Chicken!
Years ago, chicken used to be relegated to Sunday dinner, frequently eaten earlier than week-day dinners. But over the years, as chicken came down in price, it became more of an any-time meal.
And Americans do seem to enjoy chicken. Just look at the number of fast food restaurants centered around chicken. Heck, even fast food places that have made their money on burgers have added chicken sandwiches over the years.
And so, for everyone who loves chicken, here are six diabetic chicken recipes to try out. Enjoy!
CHICKEN MARSALA
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/98.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=98
Ingredients
1/4 cup flour
Dash white pepper
Dash oregano
Dash basil
1-1/4 pound boneless chicken breasts
1 tablespoon safflower oil
1 tablespoon butter or margarine
1/2 pound mushrooms, sliced
1 cup marsala wine or dry sherry
Directions
Mix the flour, white pepper, oregano, and basil together on a plate.
Wash and dry the chicken breasts and coat each with the flour mixture. Reserve any leftover flour.
Heat the oil and butter in a frying pan. Add the chicken breasts and saute gently until brown and tender on both sides, about 15 minutes. Remove the breasts to a dish.
Add the mushrooms and 1/4 cup of the wine; cook for about 5 minutes over low heat. Scrape the bottom of pan to loosen any flour. Stir in any reserved flour and the remaining wine.
Simmer until the mixture thickens, stirring constantly. Slip the cooked breasts into the sauce. Cook gently for about 5 minutes or more.
Nutritional Information Per Serving: Calories: 333; Protein: 21 g; Fat: 9.1 g; Sodium: 106 mg; Carbohydrates: 9.1 g; Exchanges: 3/4 Bread/Starch, 3 Low-Fat Meat
BOMBAY CHICKEN
Prep Time: 15 Minutes - Cost: $
Servings: 5 - Difficulty Level: 2
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/10.shtml
Ingredients
1 teaspoon reduced-calorie margarine
1 teaspoon chicken-flavored bouillon, granules
1/4 cup chopped almonds
2 teaspoons curry powder, divided
1 cup boiling water
1 cup diced, unpeeled apple
1/2 cup skim milk
1/2 cup chopped onion
1 tablespoon lemon juice
1/2 cup sliced fresh mushrooms
1 cup chopped, cooked chicken
1 tablespoon all-purpose flour
Directions
Melt margarine in a large skillet over medium heat; add almonds.
Cook 10 minutes or until almonds are golden brown; stirring frequently.
Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.
Remove almonds to a plate lined with paper towels; let drain.
Add apple, onion, and mushrooms to skillet and saute 5 minutes.
Stir in remaining 1 teaspoon curry powder and flour.
Cook over low heat 2 minutes, stirring frequently.
Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.
Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.
Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.
Nutritional Information Per Serving: Calories: 116; Protein: 8 g; Fat: 6 g; Sodium: 38 mg; Carbohydrates: 9 g; Exchanges: 1 Medium-Fat Meat
GARLIC CHICKEN
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/79.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=79
Source: Gourmet Inspirations Healthy Cooking
Ingredients
2 teaspoons oil
4 single chicken breasts (16 oz. raw weight) skinned, boned, washed, cut into 1" strips
5-6 cloves garlic, sliced
2-1/4 cups chicken broth, low-sodium
1/4 cup lemon juice
1/3 cup dry white wine
1/4 teaspoon salt
Ground black pepper to taste
Directions
In a large skillet, heat oil to medium high.
Stir-fry chicken strips until well browned on both sides. Remove chicken pieces and set aside.
Saute garlic slices until soft and golden.
Stir in chicken broth, lemon juice, and wine.
When mixture is hot, reduce heat to medium and return chicken to skillet. Simmer a few minutes to heat through.
If desired, thicken sauce with pinch of instant potatoes. Serve over rice, if desired.
Nutritional Information Per Serving: Calories: 165; Protein: 19 g; Fat: 7 g; Carbohydrates: 3 g; Exchanges: 3 Low-Fat Meat
LEMONY SUGAR SNAP AND CHICKEN STIR-FRY
Yield: 4 servings
Source: The Eating Well Diabetes Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/824.shtml
Ingredients
1 pound boneless, skinless chicken breasts, trimmed of fat
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
1/3 cup all-purpose flour
3 teaspoons extra-virgin olive oil, divided
12 ounces sugar snap peas or snow peas (4 cups), trimmed of stem ends and strings
1 (14 ounce) can reduced-sodium chicken broth
3 cloves garlic, minced
1/4 cup finely chopped fresh parsley
1 tablespoon freshly grated lemon zest
1 tablespoon lemon juice
Directions
Cut chicken into 1-by-2-inch strips; season with salt and pepper. Place flour in a shallow pan and dredge the chicken strips in it, shaking off excess. (Discard any leftover flour.)
Heat 1 teaspoon oil in a large nonstick skillet over high heat. Add peas and stir-fry until bright green, 2 to 3 minutes. Transfer to a large bowl.
Add the remaining 2 teaspoons oil to the pan and heat on high until very hot. Add chicken and cook, stirring, until lightly browned and opaque in the center, about 4 minutes. Transfer the chicken to a bowl with the peas.
Add broth and garlic to the pan; cook until reduced to 1 cup, 5 to 7 minutes. Reduce heat to medium and return the chicken and peas to the pan. Cook until heated through. Add parsley, lemon zest and lemon juice. Serve immediately.
Nutritional Information Per Serving: Calories: 263; Protein: 31 g; Fat: 6 g; Sodium: 290 mg; Cholesterol: 68 mg; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 1/2 Other Vegetable, 1 Vegetable, 4 Very Lean Meat
CARIBBEAN CHICKEN
Servings: 6
Source: Gourmet Inspirations Healthy Cooking
View recipe: http://diabeticgourmet.com/recipes/html/67.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=67
Ingredients
2 teaspoons oil
6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips
2-3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup peach or apricot chutney (fruit sweetened)
1/2 teaspoon thyme
1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves
1/4 teaspoon dry mustard
1-1/2 cup low sodium chicken broth
3 tablespoons dry white wine
2 teaspoons coconut flavoring
Directions
In a large skillet, heat oil to medium high, and saute chicken pieces until brown.
Remove chicken, set aside.
Saute garlic and onion in skillet until soft, and golden.
Stir in chutney and spices and cook one minute.
Add broth and wine, and heat through, stirring constantly.
Return chicken to sauce, reduce heat, and simmer 15 minutes.
Stir in coconut flavoring. Serve over hot rice.
Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit
CHICKEN STUFFED WITH APPLES, ALMONDS AND BLUE CHEESE
This recipe begins, “Apples, almonds and blue cheese, mixed with vibrant, fresh dill and stuffed into tender chicken breasts. You get a bounty of flavors in every bite.”
Yield: 4 servings
Source: Almond Board of California
Author: Robin Miller
Find this recipe at: http://diabeticgourmet.com/recipes/html/1134.shtml
Ingredients
4 boneless skinless chicken breast halves (about 5 ounces each)
4 ounces crumbled blue cheese (any variety, including Gorgonzola)
1/2 cup slivered almonds
1 apple (preferably Mackintosh, Gala, or Jufi), peeled, cored and diced
3 teaspoons chopped fresh dill
salt and freshly ground pepper
4 teaspoons olive oil
1 tablespoon plus 1 teaspoon (4 teaspoons) dried minced onion (from the spice aisle)
Directions
Preheat the oven to 400F.
Coat a shallow roasting pan with cooking spray.
Using a sharp paring knife, slice a pocket into each chicken breast, as if halving a bagel, without completely cutting through the other side.
Arrange chicken in prepared pan and set aside.
In medium bowl, combine blue cheese, almonds, apple, and dill. Add a pinch each of salt and black pepper. Mix together with a fork until mixture is well blended and comes together.
Divide mixture into four equal portions and spoon each portion into the pocket of the chicken. Brush olive oil all over the top of chicken and season the top with salt, black pepper and dried onion (1 teaspoon dried onion for each breast).
Bake 25 to 30 minutes, until chicken is golden brown and cooked through.
Nutritional Information Per Serving: Calories: 490; Protein: 53 g; Fat: 25 g; Sodium: 867 mg; Cholesterol: 141 mg; Saturated Fat: 7.9 g; Carbohydrates: 11 g
And Americans do seem to enjoy chicken. Just look at the number of fast food restaurants centered around chicken. Heck, even fast food places that have made their money on burgers have added chicken sandwiches over the years.
And so, for everyone who loves chicken, here are six diabetic chicken recipes to try out. Enjoy!
CHICKEN MARSALA
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/98.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=98
Ingredients
1/4 cup flour
Dash white pepper
Dash oregano
Dash basil
1-1/4 pound boneless chicken breasts
1 tablespoon safflower oil
1 tablespoon butter or margarine
1/2 pound mushrooms, sliced
1 cup marsala wine or dry sherry
Directions
Mix the flour, white pepper, oregano, and basil together on a plate.
Wash and dry the chicken breasts and coat each with the flour mixture. Reserve any leftover flour.
Heat the oil and butter in a frying pan. Add the chicken breasts and saute gently until brown and tender on both sides, about 15 minutes. Remove the breasts to a dish.
Add the mushrooms and 1/4 cup of the wine; cook for about 5 minutes over low heat. Scrape the bottom of pan to loosen any flour. Stir in any reserved flour and the remaining wine.
Simmer until the mixture thickens, stirring constantly. Slip the cooked breasts into the sauce. Cook gently for about 5 minutes or more.
Nutritional Information Per Serving: Calories: 333; Protein: 21 g; Fat: 9.1 g; Sodium: 106 mg; Carbohydrates: 9.1 g; Exchanges: 3/4 Bread/Starch, 3 Low-Fat Meat
BOMBAY CHICKEN
Prep Time: 15 Minutes - Cost: $
Servings: 5 - Difficulty Level: 2
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/10.shtml
Ingredients
1 teaspoon reduced-calorie margarine
1 teaspoon chicken-flavored bouillon, granules
1/4 cup chopped almonds
2 teaspoons curry powder, divided
1 cup boiling water
1 cup diced, unpeeled apple
1/2 cup skim milk
1/2 cup chopped onion
1 tablespoon lemon juice
1/2 cup sliced fresh mushrooms
1 cup chopped, cooked chicken
1 tablespoon all-purpose flour
Directions
Melt margarine in a large skillet over medium heat; add almonds.
Cook 10 minutes or until almonds are golden brown; stirring frequently.
Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.
Remove almonds to a plate lined with paper towels; let drain.
Add apple, onion, and mushrooms to skillet and saute 5 minutes.
Stir in remaining 1 teaspoon curry powder and flour.
Cook over low heat 2 minutes, stirring frequently.
Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.
Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.
Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.
Nutritional Information Per Serving: Calories: 116; Protein: 8 g; Fat: 6 g; Sodium: 38 mg; Carbohydrates: 9 g; Exchanges: 1 Medium-Fat Meat
GARLIC CHICKEN
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/79.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=79
Source: Gourmet Inspirations Healthy Cooking
Ingredients
2 teaspoons oil
4 single chicken breasts (16 oz. raw weight) skinned, boned, washed, cut into 1" strips
5-6 cloves garlic, sliced
2-1/4 cups chicken broth, low-sodium
1/4 cup lemon juice
1/3 cup dry white wine
1/4 teaspoon salt
Ground black pepper to taste
Directions
In a large skillet, heat oil to medium high.
Stir-fry chicken strips until well browned on both sides. Remove chicken pieces and set aside.
Saute garlic slices until soft and golden.
Stir in chicken broth, lemon juice, and wine.
When mixture is hot, reduce heat to medium and return chicken to skillet. Simmer a few minutes to heat through.
If desired, thicken sauce with pinch of instant potatoes. Serve over rice, if desired.
Nutritional Information Per Serving: Calories: 165; Protein: 19 g; Fat: 7 g; Carbohydrates: 3 g; Exchanges: 3 Low-Fat Meat
LEMONY SUGAR SNAP AND CHICKEN STIR-FRY
Yield: 4 servings
Source: The Eating Well Diabetes Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/824.shtml
Ingredients
1 pound boneless, skinless chicken breasts, trimmed of fat
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
1/3 cup all-purpose flour
3 teaspoons extra-virgin olive oil, divided
12 ounces sugar snap peas or snow peas (4 cups), trimmed of stem ends and strings
1 (14 ounce) can reduced-sodium chicken broth
3 cloves garlic, minced
1/4 cup finely chopped fresh parsley
1 tablespoon freshly grated lemon zest
1 tablespoon lemon juice
Directions
Cut chicken into 1-by-2-inch strips; season with salt and pepper. Place flour in a shallow pan and dredge the chicken strips in it, shaking off excess. (Discard any leftover flour.)
Heat 1 teaspoon oil in a large nonstick skillet over high heat. Add peas and stir-fry until bright green, 2 to 3 minutes. Transfer to a large bowl.
Add the remaining 2 teaspoons oil to the pan and heat on high until very hot. Add chicken and cook, stirring, until lightly browned and opaque in the center, about 4 minutes. Transfer the chicken to a bowl with the peas.
Add broth and garlic to the pan; cook until reduced to 1 cup, 5 to 7 minutes. Reduce heat to medium and return the chicken and peas to the pan. Cook until heated through. Add parsley, lemon zest and lemon juice. Serve immediately.
Nutritional Information Per Serving: Calories: 263; Protein: 31 g; Fat: 6 g; Sodium: 290 mg; Cholesterol: 68 mg; Dietary Fiber: 3 g; Carbohydrates: 15 g; Exchanges: 1/2 Other Vegetable, 1 Vegetable, 4 Very Lean Meat
CARIBBEAN CHICKEN
Servings: 6
Source: Gourmet Inspirations Healthy Cooking
View recipe: http://diabeticgourmet.com/recipes/html/67.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=67
Ingredients
2 teaspoons oil
6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips
2-3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup peach or apricot chutney (fruit sweetened)
1/2 teaspoon thyme
1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves
1/4 teaspoon dry mustard
1-1/2 cup low sodium chicken broth
3 tablespoons dry white wine
2 teaspoons coconut flavoring
Directions
In a large skillet, heat oil to medium high, and saute chicken pieces until brown.
Remove chicken, set aside.
Saute garlic and onion in skillet until soft, and golden.
Stir in chutney and spices and cook one minute.
Add broth and wine, and heat through, stirring constantly.
Return chicken to sauce, reduce heat, and simmer 15 minutes.
Stir in coconut flavoring. Serve over hot rice.
Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit
CHICKEN STUFFED WITH APPLES, ALMONDS AND BLUE CHEESE
This recipe begins, “Apples, almonds and blue cheese, mixed with vibrant, fresh dill and stuffed into tender chicken breasts. You get a bounty of flavors in every bite.”
Yield: 4 servings
Source: Almond Board of California
Author: Robin Miller
Find this recipe at: http://diabeticgourmet.com/recipes/html/1134.shtml
Ingredients
4 boneless skinless chicken breast halves (about 5 ounces each)
4 ounces crumbled blue cheese (any variety, including Gorgonzola)
1/2 cup slivered almonds
1 apple (preferably Mackintosh, Gala, or Jufi), peeled, cored and diced
3 teaspoons chopped fresh dill
salt and freshly ground pepper
4 teaspoons olive oil
1 tablespoon plus 1 teaspoon (4 teaspoons) dried minced onion (from the spice aisle)
Directions
Preheat the oven to 400F.
Coat a shallow roasting pan with cooking spray.
Using a sharp paring knife, slice a pocket into each chicken breast, as if halving a bagel, without completely cutting through the other side.
Arrange chicken in prepared pan and set aside.
In medium bowl, combine blue cheese, almonds, apple, and dill. Add a pinch each of salt and black pepper. Mix together with a fork until mixture is well blended and comes together.
Divide mixture into four equal portions and spoon each portion into the pocket of the chicken. Brush olive oil all over the top of chicken and season the top with salt, black pepper and dried onion (1 teaspoon dried onion for each breast).
Bake 25 to 30 minutes, until chicken is golden brown and cooked through.
Nutritional Information Per Serving: Calories: 490; Protein: 53 g; Fat: 25 g; Sodium: 867 mg; Cholesterol: 141 mg; Saturated Fat: 7.9 g; Carbohydrates: 11 g
Friday, October 14, 2016
Friday Recipes
Finally, Friday, and the weather is cooling off, even here in Florida. Never mind that it's supposed to be back in the 80s here next week - the weather now feels great.
Before we jump into today's recipes, here's something to think about: According to an article in The Diabetic News website, Type 1 diabetics on insulin pumps benefited by engaging in aerobic exercise. The article (“Type 1 Diabetics with Insulin Pumps Benefit from Aerobic Exercise”) stated that a “study, carried out by...researchers in Milan, Italy, and Miami, Florida, will be published in a future issue of Cell Transplantation...” To view the article in its entirety, click here.
And now for today's six diabetic recipes to help you through the weekend. Enjoy!
BROCCOLI WITH PINE NUTS AND PARMESAN
Servings: 6
Source: Family Circle's All-Time Favorite Recipes
View recipe: http://diabeticgourmet.com/recipes/html/100.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=100
Ingredients
2 lbs broccoli, tough ends trimmed, stems peeled
3 tablespoons olive oil
2 cloves garlic, finely chopped
1/4 cup chicken broth
1/2 teaspoon salt
1/4 cup pine nuts, toasted
Shaved Parmesan cheese for garnish
Directions
Cut broccoli stems into coins; cut heads into flowerets.
Heat oil in a large skillet over medium-high heat. Add garlic; cook, stirring constantly, 45 seconds.
Add broccoli; cook, stirring constantly, until broccoli is bright green, 2 to 3 minutes. Add broth; cover and cook until broccoli is crisp-tender, about 3 minutes. Sprinkle with salt and toss.
If serving warm, add pine nuts; toss and serve.
If serving cold, cool slightly, place in a tightly sealed container and refrigerate.
Just before serving, add pine nuts and toss. Garnish with thin shavings of Parmesan cheese.
Nutritional Information Per Serving: Calories: 138; Protein: 5 g; Fat: 11 g; Sodium: 263 mg; Carbohydrates: 9 g; Exchanges: 1/2 Low-fat Milk; 1 Fat; 1 Vegetable
CAROLINA COUNTRY STYLE RIBS
Serves 6.
Source: NPB
Find this recipe at: http://diabeticgourmet.com/recipes/html/825.shtml
Ingredients
1-1/2 to 2 pounds boneless country-style pork ribs
2 cups apple cider vinegar
1 cup water, cold
2 tablespoons vegetable oil
2 tablespoons molasses, OR 1/4 cup firmly packed brown sugar
1 tablespoon kosher salt
1-1/2 teaspoons crushed red pepper
1/2 teaspoon cayenne
Directions
Place ribs in a large bowl or resealable plastic bag, set aside. In 4-cup glass measure, stir together vinegar, water, oil, molasses, salt, red pepper flakes and cayenne pepper until salt is dissolved.
Remove 1/2 cup marinade; set aside. Add remaining marinade to ribs; seal bag and marinate for 4 - 6 hours in the refrigerator. Remove ribs from marinade; discard marinade.
Prepare medium-hot fire; grill ribs over indirect heat for 50 to 60 minutes or until pork is tender and the internal temperature reaches 160F. Baste ribs twice with reserved sauce mixture during last 15 minutes of grilling.
Nutritional Information Per Serving: Calories: 198; Protein: 14 g; Fat: 14 g; Sodium: 355 mg; Cholesterol: 51 mg; Saturated Fat: 5 g; Dietary Fiber: 0 g; Carbohydrates: 2 g
TEXAS RED CHILI
Servings: 8
Source: Family Circle's "All-time Favorite Recipes"
View recipe: http://diabeticgourmet.com/recipes/html/90.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=90
Ingredients
2 tablespoons vegetable oil
1 beef brisket (about 2 pounds), cut into 1/4-inch cubes
1 cup chopped onion
3 jalapeno chiles, halved, seeded and finely, chopped
2 cloves garlic, finely chopped
1/4 cup chili powder
1 tablespoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground red pepper (cayenne)
1 can (13-3/4 ounces) beef broth
2 cans (14-1/2 ounces each) stewed tomatoes
1 bottle (12 ounces) beer
1 bay leaf
- Lime wedges for garnish
Directions
Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.
Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute. Return meat to pot.
Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.
To serve, ladle chili into bowls. Garnish each bowl with lime wedge.
Nutritional Information Per Serving: Calories: 334; Protein: 30 g; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Carbohydrates: 15 g; Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat
OCTOBER BISQUE
Prep Time: 20 Minutes - Cost: $
Servings: 8 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/173.shtml
Ingredients
1 large onion, chopped
4 tbsp butter
4 cups chicken broth
1 (28oz) can whole tomatoes, undrained
1 tbsp sugar
2 (16oz) cans pumpkin, or 4 cups pureed pumpkin
2 tbsp chopped, fresh parsley
2 tbsp chopped, fresh chives
Directions
Sauté onion in butter until tender. Add broth and simmer 15 minutes.
Process tomatoes in a blender or food processor until smooth. Add tomato and remaining ingredients to broth. Heat to serve.
Nutritional Information Per Serving: Calories: 154; Protein: 4 g; Fat: 7.5 g; Sodium: 764 mg; Cholesterol: 16 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread; 1-1/2 Vegetable; 1-1/4 Fat
PUMPKIN RISOTTO
Yield: 2 pounds; Serves: 10
Serving Size: 3 ounces
Source: The Professional Chef's Techniques of Healthy Cooking
Book Info: http://diabeticgourmet.com/book_archive/details/96.shtml
Print Version: http://diabeticgourmet.com/recipes/html/612.shtml
Ingredients
1 pint Chicken or Vegetable Stock
10-1/2 ounces diced cheese pumpkin or other turban squash
2 ounces onion, diced
2 teaspoons minced garlic
5 ounces arborio rice
2 fluid ounces dry white wine
1-1/4 ounces Romano cheese, grated
Directions
Heat the stock in a medium saucepan.
In a separate saucepan, sweat the pumpkin, onions, and garlic in a small amount of the stock until the onions are translucent. Add the rice and cook briefly.
Stirring constantly over medium to low heat, add the remaining hot stock in 3 additions, making sure the rice absorbs each addition of stock before adding the next. When properly cooked, the risotto should have a creamy texture and be firm to the bite. Remove the risotto from the heat and stir in the Romano.
Nutritional Information Per Serving: Calories: 80; Protein: 3 g; Sodium: 130 mg; Cholesterol: 5 mg; Fat: 1.5 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 12 g; Exchanges: 1/2 Bread/Starch, 1 Vegetable
GARLIC CHICKEN
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/79.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=79
Source: Gourmet Inspirations Healthy Cooking
Ingredients
2 teaspoons oil
4 single chicken breasts (16 oz. raw weight) skinned, boned, washed, cut into 1" strips
5-6 cloves garlic, sliced
2-1/4 cups chicken broth, low-sodium
1/4 cup lemon juice
1/3 cup dry white wine
1/4 teaspoon salt
Ground black pepper to taste
Directions
In a large skillet, heat oil to medium high.
Stir-fry chicken strips until well browned on both sides. Remove chicken pieces and set aside.
Saute garlic slices until soft and golden.
Stir in chicken broth, lemon juice, and wine.
When mixture is hot, reduce heat to medium and return chicken to skillet. Simmer a few minutes to heat through.
If desired, thicken sauce with pinch of instant potatoes. Serve over rice, if desired.
Nutritional Information Per Serving: Calories: 165; Protein: 19 g; Fat: 7 g; Carbohydrates: 3 g; Exchanges: 3 Low-Fat Meat
Before we jump into today's recipes, here's something to think about: According to an article in The Diabetic News website, Type 1 diabetics on insulin pumps benefited by engaging in aerobic exercise. The article (“Type 1 Diabetics with Insulin Pumps Benefit from Aerobic Exercise”) stated that a “study, carried out by...researchers in Milan, Italy, and Miami, Florida, will be published in a future issue of Cell Transplantation...” To view the article in its entirety, click here.
And now for today's six diabetic recipes to help you through the weekend. Enjoy!
BROCCOLI WITH PINE NUTS AND PARMESAN
Servings: 6
Source: Family Circle's All-Time Favorite Recipes
View recipe: http://diabeticgourmet.com/recipes/html/100.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=100
Ingredients
2 lbs broccoli, tough ends trimmed, stems peeled
3 tablespoons olive oil
2 cloves garlic, finely chopped
1/4 cup chicken broth
1/2 teaspoon salt
1/4 cup pine nuts, toasted
Shaved Parmesan cheese for garnish
Directions
Cut broccoli stems into coins; cut heads into flowerets.
Heat oil in a large skillet over medium-high heat. Add garlic; cook, stirring constantly, 45 seconds.
Add broccoli; cook, stirring constantly, until broccoli is bright green, 2 to 3 minutes. Add broth; cover and cook until broccoli is crisp-tender, about 3 minutes. Sprinkle with salt and toss.
If serving warm, add pine nuts; toss and serve.
If serving cold, cool slightly, place in a tightly sealed container and refrigerate.
Just before serving, add pine nuts and toss. Garnish with thin shavings of Parmesan cheese.
Nutritional Information Per Serving: Calories: 138; Protein: 5 g; Fat: 11 g; Sodium: 263 mg; Carbohydrates: 9 g; Exchanges: 1/2 Low-fat Milk; 1 Fat; 1 Vegetable
CAROLINA COUNTRY STYLE RIBS
Serves 6.
Source: NPB
Find this recipe at: http://diabeticgourmet.com/recipes/html/825.shtml
Ingredients
1-1/2 to 2 pounds boneless country-style pork ribs
2 cups apple cider vinegar
1 cup water, cold
2 tablespoons vegetable oil
2 tablespoons molasses, OR 1/4 cup firmly packed brown sugar
1 tablespoon kosher salt
1-1/2 teaspoons crushed red pepper
1/2 teaspoon cayenne
Directions
Place ribs in a large bowl or resealable plastic bag, set aside. In 4-cup glass measure, stir together vinegar, water, oil, molasses, salt, red pepper flakes and cayenne pepper until salt is dissolved.
Remove 1/2 cup marinade; set aside. Add remaining marinade to ribs; seal bag and marinate for 4 - 6 hours in the refrigerator. Remove ribs from marinade; discard marinade.
Prepare medium-hot fire; grill ribs over indirect heat for 50 to 60 minutes or until pork is tender and the internal temperature reaches 160F. Baste ribs twice with reserved sauce mixture during last 15 minutes of grilling.
Nutritional Information Per Serving: Calories: 198; Protein: 14 g; Fat: 14 g; Sodium: 355 mg; Cholesterol: 51 mg; Saturated Fat: 5 g; Dietary Fiber: 0 g; Carbohydrates: 2 g
TEXAS RED CHILI
Servings: 8
Source: Family Circle's "All-time Favorite Recipes"
View recipe: http://diabeticgourmet.com/recipes/html/90.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=90
Ingredients
2 tablespoons vegetable oil
1 beef brisket (about 2 pounds), cut into 1/4-inch cubes
1 cup chopped onion
3 jalapeno chiles, halved, seeded and finely, chopped
2 cloves garlic, finely chopped
1/4 cup chili powder
1 tablespoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground red pepper (cayenne)
1 can (13-3/4 ounces) beef broth
2 cans (14-1/2 ounces each) stewed tomatoes
1 bottle (12 ounces) beer
1 bay leaf
- Lime wedges for garnish
Directions
Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.
Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute. Return meat to pot.
Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.
To serve, ladle chili into bowls. Garnish each bowl with lime wedge.
Nutritional Information Per Serving: Calories: 334; Protein: 30 g; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Carbohydrates: 15 g; Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat
OCTOBER BISQUE
Prep Time: 20 Minutes - Cost: $
Servings: 8 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/173.shtml
Ingredients
1 large onion, chopped
4 tbsp butter
4 cups chicken broth
1 (28oz) can whole tomatoes, undrained
1 tbsp sugar
2 (16oz) cans pumpkin, or 4 cups pureed pumpkin
2 tbsp chopped, fresh parsley
2 tbsp chopped, fresh chives
Directions
Sauté onion in butter until tender. Add broth and simmer 15 minutes.
Process tomatoes in a blender or food processor until smooth. Add tomato and remaining ingredients to broth. Heat to serve.
Nutritional Information Per Serving: Calories: 154; Protein: 4 g; Fat: 7.5 g; Sodium: 764 mg; Cholesterol: 16 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread; 1-1/2 Vegetable; 1-1/4 Fat
PUMPKIN RISOTTO
Yield: 2 pounds; Serves: 10
Serving Size: 3 ounces
Source: The Professional Chef's Techniques of Healthy Cooking
Book Info: http://diabeticgourmet.com/book_archive/details/96.shtml
Print Version: http://diabeticgourmet.com/recipes/html/612.shtml
Ingredients
1 pint Chicken or Vegetable Stock
10-1/2 ounces diced cheese pumpkin or other turban squash
2 ounces onion, diced
2 teaspoons minced garlic
5 ounces arborio rice
2 fluid ounces dry white wine
1-1/4 ounces Romano cheese, grated
Directions
Heat the stock in a medium saucepan.
In a separate saucepan, sweat the pumpkin, onions, and garlic in a small amount of the stock until the onions are translucent. Add the rice and cook briefly.
Stirring constantly over medium to low heat, add the remaining hot stock in 3 additions, making sure the rice absorbs each addition of stock before adding the next. When properly cooked, the risotto should have a creamy texture and be firm to the bite. Remove the risotto from the heat and stir in the Romano.
Nutritional Information Per Serving: Calories: 80; Protein: 3 g; Sodium: 130 mg; Cholesterol: 5 mg; Fat: 1.5 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 12 g; Exchanges: 1/2 Bread/Starch, 1 Vegetable
GARLIC CHICKEN
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/79.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=79
Source: Gourmet Inspirations Healthy Cooking
Ingredients
2 teaspoons oil
4 single chicken breasts (16 oz. raw weight) skinned, boned, washed, cut into 1" strips
5-6 cloves garlic, sliced
2-1/4 cups chicken broth, low-sodium
1/4 cup lemon juice
1/3 cup dry white wine
1/4 teaspoon salt
Ground black pepper to taste
Directions
In a large skillet, heat oil to medium high.
Stir-fry chicken strips until well browned on both sides. Remove chicken pieces and set aside.
Saute garlic slices until soft and golden.
Stir in chicken broth, lemon juice, and wine.
When mixture is hot, reduce heat to medium and return chicken to skillet. Simmer a few minutes to heat through.
If desired, thicken sauce with pinch of instant potatoes. Serve over rice, if desired.
Nutritional Information Per Serving: Calories: 165; Protein: 19 g; Fat: 7 g; Carbohydrates: 3 g; Exchanges: 3 Low-Fat Meat
Wednesday, January 13, 2016
Wednesday Recipes
Here are today's six recipes to help you over the middle-of-the-week blahs. Enjoy!
CHICKEN CACCIATORE
Servings: 6
Source: Cooking Healthy and Fast
View Online: http://diabeticgourmet.com/recipes/html/64.shtml
Ingredients
1 cup sliced mushrooms
1 cup tomato sauce
1 16-ounce can whole plum tomatoes
1/2 cup white wine (or cooking wine)
1/4 tsp. basil
1/4 tsp. oregano
1 bay leaf
2 tsp. minced garlic
1 chopped onion
4 half chicken breasts, skinned, boned
2 Tbsp. fat-free chicken broth
Directions
Heat liquid chicken broth in a non-stick skillet and brown chicken, onion, and garlic.
Add all other ingredients except mushrooms. Bring to a boil, then cover and simmer about 30 minutes.
Add mushrooms, cook 10 minutes more.
Remove chicken from pan, boil down sauce until slightly thickened. Serve over cooked rice.
Nutritional Information Per Serving: Calories: 217; Protein: 28 g; Fat: 3.5 g; Sodium: 382 mg; Cholesterol: 73 mg; Carbohydrates: 15 g; Exchanges: 1 Starch; 4 Lean Meat
GARLIC CHICKEN
Servings: 4
Source: Gourmet Inspirations Healthy Cooking
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/79.shtml
Ingredients
2 teaspoons oil
4 single chicken breasts (16 oz. raw weight) skinned, boned, washed, cut into 1" strips
5-6 cloves garlic, sliced
2-1/4 cups chicken broth, low-sodium
1/4 cup lemon juice
1/3 cup dry white wine
1/4 teaspoon salt
Ground black pepper to taste
Directions
In a large skillet, heat oil to medium high.
Stir-fry chicken strips until well browned on both sides. Remove chicken pieces and set aside.
Saute garlic slices until soft and golden.
Stir in chicken broth, lemon juice, and wine.
When mixture is hot, reduce heat to medium and return chicken to skillet. Simmer a few minutes to heat through.
If desired, thicken sauce with pinch of instant potatoes.
Serve over rice.
Nutritional Information Per Serving: Calories: 165; Protein: 19 g; Fat: 7 g; Carbohydrates: 3 g; Exchanges: 3 Low-Fat Meat
DOUBLE CHOCOLATE BROWNIES
This recipe begins, “You get double the chocolate flavor with both cocoa and chocolate chips - so who can resist these delicious brownies?”
Yield: 16 brownies
View recipe: http://diabeticgourmet.com/recipes/html/880.shtml
Ingredients
6 tablespoons stick butter, softened
1/2 cup unsweetened applesauce
2 eggs
1 teaspoon vanilla
3/4 cup all-purpose flour
1 cup Equal Spoonful*
1/2 cup semi-sweet chocolate chips or mini chocolate chips
6 tablespoons unsweetened cocoa
1 teaspoon baking powder
1/4 teaspoon salt
Optional: Chopped Walnuts
* May substitute 24 packets Equal sweetener
Directions
Beat butter, applesauce, eggs, and vanilla until blended. Stir in combined flour, Equal, chocolate chips, cocoa, baking powder, nuts (optional) and salt until blended.
Spread batter in sprayed 8-inch square baking pan. Bake in a preheated 350F oven 18 to 20 minutes or until top springs back when gently touched.
Cool completely on wire rack. Cut into squares. Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Fat: 7 g; Sodium: 77 mg; Cholesterol: 38 mg; Carbohydrates: 10 g; Exchanges: 1 starch, 1 fat
STRAWBERRY-PEACH COOLER
Yield: 2 servings (1 cup per serving)
Source: "The Diabetes Snack, Munch, Nibble, Nosh Book"
Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Print version: http://diabeticgourmet.com/recipes/html/737.shtml
Ingredients
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
Directions
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches. Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard. Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container. Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving (1 cup): Calories: 105, Fat: 0 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrate: 26 g, Dietary Fiber: 3 g, Sugars: 23 g, Protein: 2 g, Diabetic Exchanges: 2 Fruit
MEXICAN TUNA SALAD
Yield: 2 servings
Serving Size: About 1 cup
Source: The Eating Well Diabetes Cookbook
Author: Joyce Hendley
Find this recipe at: http://diabeticgourmet.com/recipes/html/481.shtml
Ingredients
1 (6 ounce) can chunk light tuna in water, drained and flaked
1 green bell pepper, minced
2 scallions, minced
1/4 cup prepared green salsa
6 pimiento-stuffed green olives, chopped
2 tablespoons reduced-fat mayonnaise
1 tablespoon lime juice
1/2 teaspoon ground cumin
Freshly ground pepper to taste
Directions
Combine tuna, bell pepper, scallions, salsa, olives, mayonnaise, lime juice and cumin in a medium bowl. Mix with a fork; season with pepper.
Nutritional Information Per Serving: Calories: 192; Protein: 23 g; Fat: 8 g; Sodium: 841 mg; Cholesterol: 31 mg; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Very Lean Meat, 1 Fat (Mono)
CALYSO BEEF SOUP
This recipe begins, “This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.”
Makes 6 servings
Source: NCBA
Find this recipe at: http://diabeticgourmet.com/recipes/html/819.shtml
Ingredients
1-1/2 pounds 95% ground beef
1 cup diced peeled sweet potato
1/2 cup chopped onion
1/2 cup chopped red bell pepper
1 teaspoon curry powder
2 tablespoons all-purpose flour
2 cups water or ready-to-serve beef broth
1 can (15-1/2 ounces) black-eyed peas, rinsed, drained
1 can (13-1/2 ounces) light unsweetened coconut milk
v2 cups packed fresh baby spinach leaves
3 tablespoons chopped fresh thyme
Salt and ground black pepper
Directions
Heat large nonstick skillet over medium heat until hot. Add ground beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove from skillet with slotted spoon. Pour off drippings in pan; add sweet potato, onion, bell pepper and curry powder. Cook 4 to 5 minutes or until onion and pepper are crisp-tender, stirring occasionally. Stir in flour; cook and stir 1 minute.
Stir in water, black-eyed peas and coconut milk; bring to a boil. Reduce heat; cover and simmer 5 to 8 minutes or until sweet potato is tender. Stir in spinach and thyme. Cook 1 minute or until spinach wilts. Season with salt and black pepper, as desired.
Nutritional Information Per Serving: Calories: 308; Protein: 30 g; Fat: 11 g; Sodium: 327 mg; Cholesterol: 76 mg; Saturated Fat: 6 g; Dietary Fiber: 4 g; Carbohydrates: 22 g
CHICKEN CACCIATORE
Servings: 6
Source: Cooking Healthy and Fast
View Online: http://diabeticgourmet.com/recipes/html/64.shtml
Ingredients
1 cup sliced mushrooms
1 cup tomato sauce
1 16-ounce can whole plum tomatoes
1/2 cup white wine (or cooking wine)
1/4 tsp. basil
1/4 tsp. oregano
1 bay leaf
2 tsp. minced garlic
1 chopped onion
4 half chicken breasts, skinned, boned
2 Tbsp. fat-free chicken broth
Directions
Heat liquid chicken broth in a non-stick skillet and brown chicken, onion, and garlic.
Add all other ingredients except mushrooms. Bring to a boil, then cover and simmer about 30 minutes.
Add mushrooms, cook 10 minutes more.
Remove chicken from pan, boil down sauce until slightly thickened. Serve over cooked rice.
Nutritional Information Per Serving: Calories: 217; Protein: 28 g; Fat: 3.5 g; Sodium: 382 mg; Cholesterol: 73 mg; Carbohydrates: 15 g; Exchanges: 1 Starch; 4 Lean Meat
GARLIC CHICKEN
Servings: 4
Source: Gourmet Inspirations Healthy Cooking
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/79.shtml
Ingredients
2 teaspoons oil
4 single chicken breasts (16 oz. raw weight) skinned, boned, washed, cut into 1" strips
5-6 cloves garlic, sliced
2-1/4 cups chicken broth, low-sodium
1/4 cup lemon juice
1/3 cup dry white wine
1/4 teaspoon salt
Ground black pepper to taste
Directions
In a large skillet, heat oil to medium high.
Stir-fry chicken strips until well browned on both sides. Remove chicken pieces and set aside.
Saute garlic slices until soft and golden.
Stir in chicken broth, lemon juice, and wine.
When mixture is hot, reduce heat to medium and return chicken to skillet. Simmer a few minutes to heat through.
If desired, thicken sauce with pinch of instant potatoes.
Serve over rice.
Nutritional Information Per Serving: Calories: 165; Protein: 19 g; Fat: 7 g; Carbohydrates: 3 g; Exchanges: 3 Low-Fat Meat
DOUBLE CHOCOLATE BROWNIES
This recipe begins, “You get double the chocolate flavor with both cocoa and chocolate chips - so who can resist these delicious brownies?”
Yield: 16 brownies
View recipe: http://diabeticgourmet.com/recipes/html/880.shtml
Ingredients
6 tablespoons stick butter, softened
1/2 cup unsweetened applesauce
2 eggs
1 teaspoon vanilla
3/4 cup all-purpose flour
1 cup Equal Spoonful*
1/2 cup semi-sweet chocolate chips or mini chocolate chips
6 tablespoons unsweetened cocoa
1 teaspoon baking powder
1/4 teaspoon salt
Optional: Chopped Walnuts
* May substitute 24 packets Equal sweetener
Directions
Beat butter, applesauce, eggs, and vanilla until blended. Stir in combined flour, Equal, chocolate chips, cocoa, baking powder, nuts (optional) and salt until blended.
Spread batter in sprayed 8-inch square baking pan. Bake in a preheated 350F oven 18 to 20 minutes or until top springs back when gently touched.
Cool completely on wire rack. Cut into squares. Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Fat: 7 g; Sodium: 77 mg; Cholesterol: 38 mg; Carbohydrates: 10 g; Exchanges: 1 starch, 1 fat
STRAWBERRY-PEACH COOLER
Yield: 2 servings (1 cup per serving)
Source: "The Diabetes Snack, Munch, Nibble, Nosh Book"
Info: http://diabeticgourmet.com/book_archive/details/1.shtml
Print version: http://diabeticgourmet.com/recipes/html/737.shtml
Ingredients
1 cup dry-pack unsweetened frozen strawberries
2/3 cup dry-pack unsweetened frozen peaches
3/4 cup orange juice
Directions
In a 2-cup measure or similar microwave-safe bowl, combine the strawberries and peaches. Cover with wax paper, and microwave on high power 45 seconds to 1 minute to thaw the fruit slightly. The fruit should be icy but not hard. Working with a small knife in the measuring cup, cut each peach slice in half.
Transfer the peaches and strawberries to a blender container. Add the orange juice. Blend on low power to combine. Then increase power to high and continue to blend until the peaches are completely pureed, at least 1-1/2 minutes.
Nutritional Information Per Serving (1 cup): Calories: 105, Fat: 0 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrate: 26 g, Dietary Fiber: 3 g, Sugars: 23 g, Protein: 2 g, Diabetic Exchanges: 2 Fruit
MEXICAN TUNA SALAD
Yield: 2 servings
Serving Size: About 1 cup
Source: The Eating Well Diabetes Cookbook
Author: Joyce Hendley
Find this recipe at: http://diabeticgourmet.com/recipes/html/481.shtml
Ingredients
1 (6 ounce) can chunk light tuna in water, drained and flaked
1 green bell pepper, minced
2 scallions, minced
1/4 cup prepared green salsa
6 pimiento-stuffed green olives, chopped
2 tablespoons reduced-fat mayonnaise
1 tablespoon lime juice
1/2 teaspoon ground cumin
Freshly ground pepper to taste
Directions
Combine tuna, bell pepper, scallions, salsa, olives, mayonnaise, lime juice and cumin in a medium bowl. Mix with a fork; season with pepper.
Nutritional Information Per Serving: Calories: 192; Protein: 23 g; Fat: 8 g; Sodium: 841 mg; Cholesterol: 31 mg; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Very Lean Meat, 1 Fat (Mono)
CALYSO BEEF SOUP
This recipe begins, “This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.”
Makes 6 servings
Source: NCBA
Find this recipe at: http://diabeticgourmet.com/recipes/html/819.shtml
Ingredients
1-1/2 pounds 95% ground beef
1 cup diced peeled sweet potato
1/2 cup chopped onion
1/2 cup chopped red bell pepper
1 teaspoon curry powder
2 tablespoons all-purpose flour
2 cups water or ready-to-serve beef broth
1 can (15-1/2 ounces) black-eyed peas, rinsed, drained
1 can (13-1/2 ounces) light unsweetened coconut milk
v2 cups packed fresh baby spinach leaves
3 tablespoons chopped fresh thyme
Salt and ground black pepper
Directions
Heat large nonstick skillet over medium heat until hot. Add ground beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove from skillet with slotted spoon. Pour off drippings in pan; add sweet potato, onion, bell pepper and curry powder. Cook 4 to 5 minutes or until onion and pepper are crisp-tender, stirring occasionally. Stir in flour; cook and stir 1 minute.
Stir in water, black-eyed peas and coconut milk; bring to a boil. Reduce heat; cover and simmer 5 to 8 minutes or until sweet potato is tender. Stir in spinach and thyme. Cook 1 minute or until spinach wilts. Season with salt and black pepper, as desired.
Nutritional Information Per Serving: Calories: 308; Protein: 30 g; Fat: 11 g; Sodium: 327 mg; Cholesterol: 76 mg; Saturated Fat: 6 g; Dietary Fiber: 4 g; Carbohydrates: 22 g
Subscribe to:
Posts (Atom)