Here are six yummy chicken recipes to help you through the day, including Chicken Gyros and Crispy Chicken. Enjoy!
GLORIA'S LIMELIGHT ROAST CHICKEN
This recipe begins, “Moist and luscious! Recipe can be doubled (or tripled) for company. Reheats and/or freezes well.”
Servings: 6
Source: MealLeaniYUMM!
Author: Norene Gilletz
Find this recipe at: http://diabeticgourmet.com/recipes/html/259.shtml
Ingredients
3 1/2 lb. (1.6 kg) whole chicken
Salt & freshly ground pepper, to taste
1 tsp. dried basil
3 limes
1 or 2 stalks celery, cut into chunks
1/4 c. chopped parsley or coriander (cilantro)
Directions
Rinse chicken and dry well. Loosen skin; rub seasonings inside the cavity and under skin of chicken. Squeeze juice of one lime over chicken. Marinate for 1 hour at room temperature or cover and marinate in the fridge overnight. Pierce limes with a fork. Place limes, celery and parsley inside the chicken. Close up openings with metal skewers. Place chicken on its side in a roasting pan.
Preheat oven to 425 degrees F. Roast uncovered for 20 minutes. Turn chicken onto its other side and roast 20 minutes more. Reduce heat to 350 degrees F and roast breast side up 20 minutes longer, until golden and crisp. Remove chicken from oven. Strain fat from pan juices. Place pan juices in a gravy boat. Cut up chicken; remove skin, limes, celery and parsley. Garnish with additional lime slices.
Nutritional Information Per Serving: Calories: 191; Protein: 28 g; Fat: 7.4 g; Sodium: 92 mg; Cholesterol: 84 mg; Carbohydrates: 1 g; Exchanges: 3-1/2 Low-Fat Meat
GARLIC CHICKEN BREASTS
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=762
Online version: http://diabeticgourmet.com/recipes/html/762.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Ingredients
Vegetable oil cooking spray
2 teaspoons olive oil
4 garlic cloves, minced
4 teaspoons brown sugar
4 (3 ounces) boneless, skinless chicken breast halves
Directions
Preheat the oven to 500 degrees F.
Line a shallow roasting pan with foil; spray the foil with cooking spray.
Heat oil in a small nonstick skillet over medium-low heat. Add garlic and cook, stirring frequently, for 1 to 2 minutes or until it begins to soften. Remove from heat and stir in brown sugar until well mixed.
Place chicken breast halves in the prepared pan. Spread garlic mixture evenly over chicken.
Bake for 10 to 15 minutes or until chicken is cooked through, no longer pink, and its juices run clear.
Nutritional Information Per Serving: Calories: 253; Protein: 25 g; Fat: 7 g; Sodium: 5 mg; Cholesterol: 129 mg; Dietary Fiber: 0 g; Carbohydrates: 5 g; Exchanges: 6 Lean Meat, 1 Fat, 1/2 Fruit
ONE-POT CHICKEN AND VEGETABLES
Yield: 4 servings
Serving Size: 1/2 cup vegetables, 1/2 cup rice, 4 ounces chicken
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/453.shtml
Ingredients
1 tablespoon olive oil
1 cup sliced zucchini
1 cup sliced or shredded carrot
1/2 cup sliced green onions or red onion
1/2 cup sliced celery
1 (14-1/2 ounce) can diced tomatoes
1 pound cooked, diced chicken breasts
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon salt
1/8 teaspoon fresh ground black pepper
2 cups cooked brown rice, hot
Directions
In a skillet over medium-high heat, heat the oil. Add the zucchini, carrots, green or red onion, and celery and saute for 5 minutes, stirring occasionally.
Add the canned diced tomatoes and lower the heat. Simmer for 5 minutes. Add the chicken and seasonings and simmer for 3 minutes.
Serve the chicken and vegetables over cooked rice.
Nutritional Information Per Serving: Calories: 406; Protein: 38 g; Fat: 13 g; Sodium: 409 mg; Cholesterol: 96 mg; Carbohydrates: 32 g; Exchanges: 2 Starch, 1 Vegetable, 4 Lean Meat
CRISPY CHICKEN
Serving size: 3-4 oz
Servings: 4
Source: How to Cook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/265.shtml
Ingredients
1 cup cornflakes
1/4 tsp thyme
1/4 tsp pepper
1 lb skinless, boneless chicken breast
1 Tbsp margarine, melted
Directions
Preheat the oven to 400°F. Crush the cornflakes between two sheets of wax paper. Mix the crushed cornflakes with the thyme and pepper.
Rinse the chicken thoroughly and pat dry with paper towels. Place the chicken, breast side up, in a 13 x 9 x 2-inch baking pan. Brush the chicken with the melted margarine. Sprinkle the corn-flakes on top of the chicken breasts.
Cover the baking pan with a lid or a large sheet of foil tucked under the sides of the pan. Bake for 30 minutes. Carefully remove foil, then bake, uncovered, for another 30 minutes.
Nutritional Information Per Serving: Calories: 202; Protein: 26 g; Fat: 7 g; Sodium: 173 mg; Cholesterol: 73 mg; Carbohydrates: 6 g; Exchanges: 1/2 Starch, 3 Lean Meat
CHICKEN GYROS
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=786
Online version: http://diabeticgourmet.com/recipes/html/786.shtml
Source: The Complete Diabetes Prevention Plan
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat.
Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving: Calories: 346; Protein: 36 g; Fat: 6.4 g; Sodium: 544 mg; Cholesterol: 69 mg; Dietary Fiber: 5.4 g; Carbohydrates: 40 g; Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat
CHICKEN BREASTS WITH ROSEMARY
Yield: 4 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/277.shtml
Ingredients
1 tablespoon olive oil, divided
1-1/2 teaspoons balsamic vinegar
1 teaspoon minced garlic
1 tablespoon grated lemon rind
1/4 teaspoon salt
1/8 teaspoon pepper
4 boneless, skinless chicken breast halves (4 ounces each)
1/3 cup dry white wine or reduced-sodium chicken broth
1 teaspoon finely chopped fresh, or 1/2 teaspoon dried, crumbled rosemary leaves
1/2 diced, peeled fresh tomato
Directions
Whisk 1-1/2 teaspoons olive oil, vinegar, garlic, lemon rind, salt, and pepper in medium bowl; add chicken and let stand 10 minutes. Drain, reserving marinade.
Cook chicken in remaining 1-1/2 teaspoons olive oil in large skillet over medium-high heat until browned on all sides, adding any remaining marinade after browning. Add wine and rosemary to skillet and heat to boiling; reduce heat and simmer, covered, 10 minutes. Add tomato and simmer, uncovered, until chicken is cooked through, about 6 minutes.
Nutritional Information Per Serving: Calories: 188; Protein: 25.6 g; Fat: 6.4 g; Sodium: 209 mg; Cholesterol: 69 mg; Carbohydrates: 2.6 g; Exchanges: 1/2 Vegetable, 3 Meat
Showing posts with label Gloria's Limelight Roast Chicken. Show all posts
Showing posts with label Gloria's Limelight Roast Chicken. Show all posts
Thursday, July 27, 2017
Friday, July 14, 2017
Friday Recipes
Here are six diabetic recipes to help you through the weekend, including Gloria's Limelight Roast Chicken and Lemon Spiked Garlic Greens. Enjoy!
GARLIC CHICKEN BREASTS
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=762
Online version: http://diabeticgourmet.com/recipes/html/762.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Ingredients
Vegetable oil cooking spray
2 teaspoons olive oil
4 garlic cloves, minced
4 teaspoons brown sugar
4 (3 ounces) boneless, skinless chicken breast halves
Directions
Preheat the oven to 500 degrees F.
Line a shallow roasting pan with foil; spray the foil with cooking spray.
Heat oil in a small nonstick skillet over medium-low heat. Add garlic and cook, stirring frequently, for 1 to 2 minutes or until it begins to soften. Remove from heat and stir in brown sugar until well mixed.
Place chicken breast halves in the prepared pan. Spread garlic mixture evenly over chicken.
Bake for 10 to 15 minutes or until chicken is cooked through, no longer pink, and its juices run clear.
Nutritional Information Per Serving: Calories: 253; Protein: 25 g; Fat: 7 g; Sodium: 5 mg; Cholesterol: 129 mg; Dietary Fiber: 0 g; Carbohydrates: 5 g; Exchanges: 6 Lean Meat, 1 Fat, 1/2 Fruit
SUN-DDRIED TOMATO AND ARTICHOKE PIZZAS
Yield: 24 appetizers
Serving size: 1 appetizer
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=773
Online version: http://diabeticgourmet.com/recipes/html/773.shtml
Source: The Complete Diabetes Prevention Plan
Ingredients
4 whole-wheat or oat-bran pita pockets (6-inch rounds)
1/4 cup chopped sun-dried tomatoes packed in olive oil, drained
1 cup chopped canned or marinated artichoke hearts, well drained
1 cup shredded reduced-fat mozzarella cheese
Directions
Preheat oven to 400 degrees F.
Arrange the pitas on a large baking sheet and scatter a quarter of the sun-dried tomatoes and artichoke hearts over each one, and top with some of the cheese.
Bake for about 8 minutes, until the cheese is melted and lightly browned. Cut each pizza into 6 wedges and serve hot.
Nutritional Information Per Serving: Calories: 40; Protein: 2 g; Fat: 1 g; Sodium: 82 mg; Cholesterol: 2 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1 g; Carbohydrates: 6 g; Exchanges: 1/3 Starch, 1/6 Medium-Fat Meat
GLORIA'S LIMELIGHT ROAST CHICKEN
This recipe begins, “Moist and luscious! Recipe can be doubled (or tripled) for company. Reheats and/or freezes well.”
Servings: 6
Source: MealLeaniYUMM!
Author: Norene Gilletz
Find this recipe at: http://diabeticgourmet.com/recipes/html/259.shtml
Ingredients
3 1/2 lb. (1.6 kg) whole chicken
Salt & freshly ground pepper, to taste
1 tsp. dried basil
3 limes
1 or 2 stalks celery, cut into chunks
1/4 c. chopped parsley or coriander (cilantro)
Directions
Rinse chicken and dry well. Loosen skin; rub seasonings inside the cavity and under skin of chicken. Squeeze juice of one lime over chicken. Marinate for 1 hour at room temperature or cover and marinate in the fridge overnight. Pierce limes with a fork. Place limes, celery and parsley inside the chicken. Close up openings with metal skewers. Place chicken on its side in a roasting pan.
Preheat oven to 425 degrees F. Roast uncovered for 20 minutes. Turn chicken onto its other side and roast 20 minutes more. Reduce heat to 350 degrees F and roast breast side up 20 minutes longer, until golden and crisp. Remove chicken from oven. Strain fat from pan juices. Place pan juices in a gravy boat. Cut up chicken; remove skin, limes, celery and parsley. Garnish with additional lime slices.
Nutritional Information Per Serving: Calories: 191; Protein: 28 g; Fat: 7.4 g; Sodium: 92 mg; Cholesterol: 84 mg; Carbohydrates: 1 g; Exchanges: 3-1/2 Low-Fat Meat
LENTIL AND RICE STUFFED SQUASH
Yield: 6 servings
Serving size: halved zucchini
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=783Online version: http://diabeticgourmet.com/recipes/html/783.shtml
Ingredients
1/2 cup brown basmati rice
1/3 cup French green lentils
2 cups fat-free vegetable broth
3 large summer squash (about 2-2 1/2 lb.), halved
1 Tbsp. extra virgin olive oil
2/3 cup finely chopped red onion
2 garlic cloves, finely chopped 3 whole scallions, chopped
3 cups escarole, rolled up and sliced thin
1-2 Tbsp. finely-chopped fresh dill (optional)
1/4 cup chopped flat-leaf parsley
1/8 tsp. red pepper flakes, optional
Salt and freshly-ground black pepper
6 Tbsp. crumbled feta cheese
Directions
Combine the rice, lentils and vegetable broth in a deep saucepan with 1/2 cup water. Cook, covered, until the rice and lentils are tender, about 45 minutes. Drain and transfer to a mixing bowl.
If using yellow squash, cut off the necks. Scoop out the seeds with a spoon. In a large pot of boiling water, cook the squash 4 minutes. Drain and transfer to a bowl of ice-cold water. When completely cooled, pat the squash dry and set aside.
Place a rack in the center of the oven. Preheat the oven to 350 degrees.
Heat the oil in a pan over medium-high heat until hot. Sauté the onion 3 minutes. Add the garlic and scallions. Cook until the onion is soft, about 5 minutes.
Stir in the escarole and pepper flakes (if using). Cook until the escarole is wilted and bright green, about 5 minutes. Stir the vegetables into the rice mixture. Mix in the dill and parsley. Season to taste with salt and pepper.
In a baking dish just large enough to hold them, arrange the squash. Spoon in the filling, generously mounding it. Sprinkle on the feta. Pour 1/2 cup water into the baking dish.
Bake, uncovered, until the cheese is soft, about 20 minutes. Serve warm or at room temperature, or refrigerate, covered in foil, until ready to use. Reheat before serving.
Nutritional Information Per Serving: Calories: 173; Protein: 7 g; Fat: 5 g; Sodium: 240 mg; Saturated Fat: 2 g; Dietary Fiber: 5 g; Carbohydrates: 27 g; Exchanges: 2 Bread/Starch, 1 Reduced-Fat Milk, 1 Fat
LEMON SPIKED GARLIC GREENS
This recipe begins, “Kale, collard, turnip, or beet greens are excellent choices for this quick-and-easy healthy vegetable.”
Yield: 4 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/269.shtml
Ingredients
Garlic-flavored vegetable cooking spray
1/3 cup finely chopped onion
4 cloves garlic, minced
1-1/2 pounds greens, washed, stems removed, coarsely chopped
1/3 cup water
1 – 2 tablespoons lemon juice
Salt and pepper, to taste
Directions
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onion and garlic until tender, 3 to 4 minutes.
Add greens and water to saucepan; heat to boiling. Reduce heat and simmer, covered, until greens are wilted and tender, about 5 to 8 minutes, adding more water if necessary. Season to taste with lemon juice, salt and pepper.
Nutritional Information Per Serving: Calories: 58; Protein: 5.9 g; Fat: 1.7 g; Sodium: 43 mg; Cholesterol: 53.3 mg; Carbohydrates: 7 g; Exchanges: 2 Vegetable
ROASTED POTATOES WITH GARLIC AND ROSEMARY
Yield: 8 to 12 wedges (4 servings)
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=804
Online version: http://diabeticgourmet.com/recipes/html/804.shtml
Source: The New Family Cookbook for People with Diabetes
Ingredients
2 large baking potatoes or 3 medium potatoes (1-1/4 pounds total), each cut in 4 wedges
1 tablespoon olive oil
2 cloves garlic, minced
1/2 teaspoon crushed rosemary
1/4 teaspoon salt
Directions
Preheat the oven to 350 degrees F.
Prepare a shallow dish or pan with nonstick pan spray.
Arrange potato wedges in the prepared pan. Combine the oil, garlic, rosemary, and salt in a small bowl. Brush the potatoes lightly with the oil mixture.
Bake until tender and golden brown, about 1 hour, basting with oil from the pan every 15 minutes.
Nutritional Information Per Serving: Calories: 136; Protein: 3 g; Fat: 3 g; Sodium: 155 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 3 g; Carbohydrates: 24 g; Exchanges: 1-1/2 Starch, 1/2 Fat
GARLIC CHICKEN BREASTS
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=762
Online version: http://diabeticgourmet.com/recipes/html/762.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Ingredients
Vegetable oil cooking spray
2 teaspoons olive oil
4 garlic cloves, minced
4 teaspoons brown sugar
4 (3 ounces) boneless, skinless chicken breast halves
Directions
Preheat the oven to 500 degrees F.
Line a shallow roasting pan with foil; spray the foil with cooking spray.
Heat oil in a small nonstick skillet over medium-low heat. Add garlic and cook, stirring frequently, for 1 to 2 minutes or until it begins to soften. Remove from heat and stir in brown sugar until well mixed.
Place chicken breast halves in the prepared pan. Spread garlic mixture evenly over chicken.
Bake for 10 to 15 minutes or until chicken is cooked through, no longer pink, and its juices run clear.
Nutritional Information Per Serving: Calories: 253; Protein: 25 g; Fat: 7 g; Sodium: 5 mg; Cholesterol: 129 mg; Dietary Fiber: 0 g; Carbohydrates: 5 g; Exchanges: 6 Lean Meat, 1 Fat, 1/2 Fruit
SUN-DDRIED TOMATO AND ARTICHOKE PIZZAS
Yield: 24 appetizers
Serving size: 1 appetizer
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=773
Online version: http://diabeticgourmet.com/recipes/html/773.shtml
Source: The Complete Diabetes Prevention Plan
Ingredients
4 whole-wheat or oat-bran pita pockets (6-inch rounds)
1/4 cup chopped sun-dried tomatoes packed in olive oil, drained
1 cup chopped canned or marinated artichoke hearts, well drained
1 cup shredded reduced-fat mozzarella cheese
Directions
Preheat oven to 400 degrees F.
Arrange the pitas on a large baking sheet and scatter a quarter of the sun-dried tomatoes and artichoke hearts over each one, and top with some of the cheese.
Bake for about 8 minutes, until the cheese is melted and lightly browned. Cut each pizza into 6 wedges and serve hot.
Nutritional Information Per Serving: Calories: 40; Protein: 2 g; Fat: 1 g; Sodium: 82 mg; Cholesterol: 2 mg; Saturated Fat: 0.5 g; Dietary Fiber: 1 g; Carbohydrates: 6 g; Exchanges: 1/3 Starch, 1/6 Medium-Fat Meat
GLORIA'S LIMELIGHT ROAST CHICKEN
This recipe begins, “Moist and luscious! Recipe can be doubled (or tripled) for company. Reheats and/or freezes well.”
Servings: 6
Source: MealLeaniYUMM!
Author: Norene Gilletz
Find this recipe at: http://diabeticgourmet.com/recipes/html/259.shtml
Ingredients
3 1/2 lb. (1.6 kg) whole chicken
Salt & freshly ground pepper, to taste
1 tsp. dried basil
3 limes
1 or 2 stalks celery, cut into chunks
1/4 c. chopped parsley or coriander (cilantro)
Directions
Rinse chicken and dry well. Loosen skin; rub seasonings inside the cavity and under skin of chicken. Squeeze juice of one lime over chicken. Marinate for 1 hour at room temperature or cover and marinate in the fridge overnight. Pierce limes with a fork. Place limes, celery and parsley inside the chicken. Close up openings with metal skewers. Place chicken on its side in a roasting pan.
Preheat oven to 425 degrees F. Roast uncovered for 20 minutes. Turn chicken onto its other side and roast 20 minutes more. Reduce heat to 350 degrees F and roast breast side up 20 minutes longer, until golden and crisp. Remove chicken from oven. Strain fat from pan juices. Place pan juices in a gravy boat. Cut up chicken; remove skin, limes, celery and parsley. Garnish with additional lime slices.
Nutritional Information Per Serving: Calories: 191; Protein: 28 g; Fat: 7.4 g; Sodium: 92 mg; Cholesterol: 84 mg; Carbohydrates: 1 g; Exchanges: 3-1/2 Low-Fat Meat
LENTIL AND RICE STUFFED SQUASH
Yield: 6 servings
Serving size: halved zucchini
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=783Online version: http://diabeticgourmet.com/recipes/html/783.shtml
Ingredients
1/2 cup brown basmati rice
1/3 cup French green lentils
2 cups fat-free vegetable broth
3 large summer squash (about 2-2 1/2 lb.), halved
1 Tbsp. extra virgin olive oil
2/3 cup finely chopped red onion
2 garlic cloves, finely chopped 3 whole scallions, chopped
3 cups escarole, rolled up and sliced thin
1-2 Tbsp. finely-chopped fresh dill (optional)
1/4 cup chopped flat-leaf parsley
1/8 tsp. red pepper flakes, optional
Salt and freshly-ground black pepper
6 Tbsp. crumbled feta cheese
Directions
Combine the rice, lentils and vegetable broth in a deep saucepan with 1/2 cup water. Cook, covered, until the rice and lentils are tender, about 45 minutes. Drain and transfer to a mixing bowl.
If using yellow squash, cut off the necks. Scoop out the seeds with a spoon. In a large pot of boiling water, cook the squash 4 minutes. Drain and transfer to a bowl of ice-cold water. When completely cooled, pat the squash dry and set aside.
Place a rack in the center of the oven. Preheat the oven to 350 degrees.
Heat the oil in a pan over medium-high heat until hot. Sauté the onion 3 minutes. Add the garlic and scallions. Cook until the onion is soft, about 5 minutes.
Stir in the escarole and pepper flakes (if using). Cook until the escarole is wilted and bright green, about 5 minutes. Stir the vegetables into the rice mixture. Mix in the dill and parsley. Season to taste with salt and pepper.
In a baking dish just large enough to hold them, arrange the squash. Spoon in the filling, generously mounding it. Sprinkle on the feta. Pour 1/2 cup water into the baking dish.
Bake, uncovered, until the cheese is soft, about 20 minutes. Serve warm or at room temperature, or refrigerate, covered in foil, until ready to use. Reheat before serving.
Nutritional Information Per Serving: Calories: 173; Protein: 7 g; Fat: 5 g; Sodium: 240 mg; Saturated Fat: 2 g; Dietary Fiber: 5 g; Carbohydrates: 27 g; Exchanges: 2 Bread/Starch, 1 Reduced-Fat Milk, 1 Fat
LEMON SPIKED GARLIC GREENS
This recipe begins, “Kale, collard, turnip, or beet greens are excellent choices for this quick-and-easy healthy vegetable.”
Yield: 4 Servings
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/269.shtml
Ingredients
Garlic-flavored vegetable cooking spray
1/3 cup finely chopped onion
4 cloves garlic, minced
1-1/2 pounds greens, washed, stems removed, coarsely chopped
1/3 cup water
1 – 2 tablespoons lemon juice
Salt and pepper, to taste
Directions
Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onion and garlic until tender, 3 to 4 minutes.
Add greens and water to saucepan; heat to boiling. Reduce heat and simmer, covered, until greens are wilted and tender, about 5 to 8 minutes, adding more water if necessary. Season to taste with lemon juice, salt and pepper.
Nutritional Information Per Serving: Calories: 58; Protein: 5.9 g; Fat: 1.7 g; Sodium: 43 mg; Cholesterol: 53.3 mg; Carbohydrates: 7 g; Exchanges: 2 Vegetable
ROASTED POTATOES WITH GARLIC AND ROSEMARY
Yield: 8 to 12 wedges (4 servings)
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=804
Online version: http://diabeticgourmet.com/recipes/html/804.shtml
Source: The New Family Cookbook for People with Diabetes
Ingredients
2 large baking potatoes or 3 medium potatoes (1-1/4 pounds total), each cut in 4 wedges
1 tablespoon olive oil
2 cloves garlic, minced
1/2 teaspoon crushed rosemary
1/4 teaspoon salt
Directions
Preheat the oven to 350 degrees F.
Prepare a shallow dish or pan with nonstick pan spray.
Arrange potato wedges in the prepared pan. Combine the oil, garlic, rosemary, and salt in a small bowl. Brush the potatoes lightly with the oil mixture.
Bake until tender and golden brown, about 1 hour, basting with oil from the pan every 15 minutes.
Nutritional Information Per Serving: Calories: 136; Protein: 3 g; Fat: 3 g; Sodium: 155 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 3 g; Carbohydrates: 24 g; Exchanges: 1-1/2 Starch, 1/2 Fat
Friday, June 24, 2016
Friday Recipes
Finally, Friday! Here are six diabetic recipes to help you through the weekend. Enjoy!
SESAME SOBA NOODLES
Serves: 6
Source: Light and Easy Diabetes Cuisine
Author: Betty Marks
Find this recipe at: http://diabeticgourmet.com/recipes/html/282.shtml
Ingredients
8 ounces soba noodles (Japanese buckwheat) or whole-wheat noodles
6 tablespoons Chicken Broth
1 garlic clove, minced
1/4 teaspoon gingerroot
1 tablespoon fresh lime juice
2 tablespoon tahini (sesame butter) or peanut butter
1/4 teaspoon ground cumin
1/8 teaspoon chili powder
Dash red (cayenne) pepper
Pinch salt
3 tablespoons warm water
3 green onions, chopped
1 teaspoon toasted sesame seeds
Directions
Bring a large kettle of water to a boil and cook noodles until al dente, about 5 minutes. Run under cold water for a few seconds, drain, and turn into a serving bowl. Toss with 2 tablespoons of broth. Place in the freezer to chill quickly. In a small bowl, combine garlic, gingerroot, 1 teaspoon of lime juice, tahini, cumin, chili powder, cayenne, salt and water. When pasta is room temperature, toss with sesame sauce until coated. Add remaining lime juice and broth; toss. Garnish with green onions and sesame seeds.
Nutritional Information Per Serving: Calories: 143; Protein: 5 g; Fat: 3 g; Sodium: 136 mg; Cholesterol: 0 mg; Carbohydrates: 27 g; Exchanges: 2 Starch/Bread
GRILLED CHICKEN WITH ARUGULA AND LEMON VINAIGRETTE
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/913.shtml
Ingredients
4 packed cups baby arugula leaves
2 packed cups baby spinach leaves
6 Tbsp. fresh lemon juice
1/2 tsp. salt
1/4 tsp. ground black pepper
1 Tbsp. extra-virgin olive oil
1 lb. skinless and boneless chicken breast, cut into 4 pieces
Cooking spray, preferably olive oil
Directions
Heat grill to medium-high heat. If using a ridged grill pan indoors, set over high heat until very hot.
In large mixing bowl, combine arugula and spinach. Cover and refrigerate.
In small bowl, whisk lemon juice and salt until salt dissolves. Add ground pepper and whisk in oil until combined. Set dressing aside.
One at a time, place each piece of chicken breast between two pieces of wax paper. Using the flat side of a meat mallet (or bottom of a small, heavy skillet), pound chicken until evenly 1/8-inch thick. If chicken pieces are thick, turning over several times may be necessary. Coat chicken lightly on both sides with cooking spray. If desired, season lightly with salt and pepper.
Grill chicken until white in center, turningit once, about 3 minutes each side.
While chicken grills, pour dressing over greens. Using tongs, turn until well coated. To serve, place one piece chicken on each of 4 dinner plates. Mound 1/4 of salad on top of each.
Nutritional Information (Per Serving): Calories: 170; Protein: 27 g; Sodium: 390 mg; Fat: 5 g; Saturated Fat: 1 g; Carbohydrates: 4 g
LEMON HERB CHICKEN
Yield: 6 servings
Print: http://diabeticgourmet.com/recipes/html/756.shtml
Ingredients
1/4 cup olive oil
1/4 cup fresh lemon juice
2 tablespoons herbes de Provence
1/4 teaspoon freshly ground black pepper
6 (3 ounce) boneless, skinless chicken breast halves
Vegetable oil cooking spray
Directions
In a 1-gallon self-closing plastic bag, combine oil, lemon juice, herbes de Provence, black pepper, and chicken; seal the bag and shake to coat. Refrigerate 30 to 60 minutes.
When you are ready to cook, spray a grill rack with cooking spray. Preheat a gas grill to medium/medium-high or prepare a medium-hot fire in a charcoal grill, with the rack placed 4 to 6 inches above the heat.
Remove chicken from marinade and discard marinade.
Place chicken on the grill and cook for 10 to 15 minutes or until chicken is cooked through and no longer pink, and its juices run clear, turning once.
Nutritional Information (Per Serving): Calories: 175; Protein: 21 g; Sodium: 76 mg; Fat: 13 g; Dietary Fiber: 0 g; Carbohydrates: 0.5 g; Exchanges: 3 Lean Meat, 2 Fat
GLORIA'S LIMELIGHT ROAST CHICKEN
This recipe begins, “Moist and luscious! Recipe can be doubled (or tripled) for company. Reheats and/or freezes well.”
Servings: 6
Source: MealLeaniYUMM!
Author: Norene Gilletz
Find this recipe at: http://diabeticgourmet.com/recipes/html/259.shtml
Ingredients
3 1/2 lb. (1.6 kg) whole chicken
Salt & freshly ground pepper, to taste
1 tsp. dried basil
3 limes
1 or 2 stalks celery, cut into chunks
1/4 c. chopped parsley or coriander (cilantro)
Directions
Rinse chicken and dry well. Loosen skin; rub seasonings inside the cavity and under skin of chicken. Squeeze juice of one lime over chicken. Marinate for 1 hour at room temperature or cover and marinate in the fridge overnight. Pierce limes with a fork. Place limes, celery and parsley inside the chicken. Close up openings with metal skewers. Place chicken on its side in a roasting pan.
Preheat oven to 425 degrees F. Roast uncovered for 20 minutes. Turn chicken onto its other side and roast 20 minutes more. Reduce heat to 350 degrees F and roast breast side up 20 minutes longer, until golden and crisp. Remove chicken from oven. Strain fat from pan juices. Place pan juices in a gravy boat. Cut up chicken; remove skin, limes, celery and parsley. Garnish with additional lime slices.
Nutritional Information Per Serving: Calories: 191; Protein: 28 g; Fat: 7.4 g; Sodium: 92 mg; Cholesterol: 84 mg; Carbohydrates: 1 g; Exchanges: 3-1/2 Low-Fat Meat
SPINACH, FETA AND GRAPE TOMATO OMELET
Yield: 4 servings.
Serving size: 1/2 omelet.
Source: The Heart-Smart Diabetes Kitchen
View online with photo: http://diabeticgourmet.com/recipes/html/1222.shtml
Ingredients
2 cups egg substitute
3 Tbsp fat-free milk
2 cups (2oz) loosely packed baby spinach
2 Tbsp chopped fresh basil leaves
1 Tbsp canola oil
1 cup grape tomatoes, quartered
1/2 tsp chopped fresh rosemary leaves
1/2 cup (2 oz/60 g) reduced-fat feta cheese
Directions
Combine egg substitute and milk in a medium bowl and whisk until well blended.
Place spinach and basil in another medium bowl; set aside.
Heat canola oil in a small nonstick skillet over medium-high heat. Add tomatoes and rosemary, and cook 2 minutes or until soft, stirring frequently. Add to bowl with spinach and basil, toss, and cover to allow spinach to wilt slightly and flavors to blend while preparing omelets.
Reduce heat to medium. Wipe skillet clean with a damp paper towel. Coat skillet with canola oil cooking spray and place over medium heat until hot. Pour half of egg mixture into skillet.
Cook 5 minutes; as eggs begin to set, gently lift edge of omelet with a spatula and tilt skillet so uncooked portion flows underneath.
When egg mixture is set, spoon half of tomato mixture over half of omelet. Top with half of feta cheese. Loosen omelet with a spatula and fold in half. Slide omelet onto serving plate and cover with foil to keep warm. Repeat with remaining ingredients.
Nutritional Information Per Serving: Calories: 135; Protein: 16 g; Fat: 6 g; Sodium: 445 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g ; Carbohydrates: 5 g
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes. To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg ; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
SESAME SOBA NOODLES
Serves: 6
Source: Light and Easy Diabetes Cuisine
Author: Betty Marks
Find this recipe at: http://diabeticgourmet.com/recipes/html/282.shtml
Ingredients
8 ounces soba noodles (Japanese buckwheat) or whole-wheat noodles
6 tablespoons Chicken Broth
1 garlic clove, minced
1/4 teaspoon gingerroot
1 tablespoon fresh lime juice
2 tablespoon tahini (sesame butter) or peanut butter
1/4 teaspoon ground cumin
1/8 teaspoon chili powder
Dash red (cayenne) pepper
Pinch salt
3 tablespoons warm water
3 green onions, chopped
1 teaspoon toasted sesame seeds
Directions
Bring a large kettle of water to a boil and cook noodles until al dente, about 5 minutes. Run under cold water for a few seconds, drain, and turn into a serving bowl. Toss with 2 tablespoons of broth. Place in the freezer to chill quickly. In a small bowl, combine garlic, gingerroot, 1 teaspoon of lime juice, tahini, cumin, chili powder, cayenne, salt and water. When pasta is room temperature, toss with sesame sauce until coated. Add remaining lime juice and broth; toss. Garnish with green onions and sesame seeds.
Nutritional Information Per Serving: Calories: 143; Protein: 5 g; Fat: 3 g; Sodium: 136 mg; Cholesterol: 0 mg; Carbohydrates: 27 g; Exchanges: 2 Starch/Bread
GRILLED CHICKEN WITH ARUGULA AND LEMON VINAIGRETTE
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/913.shtml
Ingredients
4 packed cups baby arugula leaves
2 packed cups baby spinach leaves
6 Tbsp. fresh lemon juice
1/2 tsp. salt
1/4 tsp. ground black pepper
1 Tbsp. extra-virgin olive oil
1 lb. skinless and boneless chicken breast, cut into 4 pieces
Cooking spray, preferably olive oil
Directions
Heat grill to medium-high heat. If using a ridged grill pan indoors, set over high heat until very hot.
In large mixing bowl, combine arugula and spinach. Cover and refrigerate.
In small bowl, whisk lemon juice and salt until salt dissolves. Add ground pepper and whisk in oil until combined. Set dressing aside.
One at a time, place each piece of chicken breast between two pieces of wax paper. Using the flat side of a meat mallet (or bottom of a small, heavy skillet), pound chicken until evenly 1/8-inch thick. If chicken pieces are thick, turning over several times may be necessary. Coat chicken lightly on both sides with cooking spray. If desired, season lightly with salt and pepper.
Grill chicken until white in center, turningit once, about 3 minutes each side.
While chicken grills, pour dressing over greens. Using tongs, turn until well coated. To serve, place one piece chicken on each of 4 dinner plates. Mound 1/4 of salad on top of each.
Nutritional Information (Per Serving): Calories: 170; Protein: 27 g; Sodium: 390 mg; Fat: 5 g; Saturated Fat: 1 g; Carbohydrates: 4 g
LEMON HERB CHICKEN
Yield: 6 servings
Print: http://diabeticgourmet.com/recipes/html/756.shtml
Ingredients
1/4 cup olive oil
1/4 cup fresh lemon juice
2 tablespoons herbes de Provence
1/4 teaspoon freshly ground black pepper
6 (3 ounce) boneless, skinless chicken breast halves
Vegetable oil cooking spray
Directions
In a 1-gallon self-closing plastic bag, combine oil, lemon juice, herbes de Provence, black pepper, and chicken; seal the bag and shake to coat. Refrigerate 30 to 60 minutes.
When you are ready to cook, spray a grill rack with cooking spray. Preheat a gas grill to medium/medium-high or prepare a medium-hot fire in a charcoal grill, with the rack placed 4 to 6 inches above the heat.
Remove chicken from marinade and discard marinade.
Place chicken on the grill and cook for 10 to 15 minutes or until chicken is cooked through and no longer pink, and its juices run clear, turning once.
Nutritional Information (Per Serving): Calories: 175; Protein: 21 g; Sodium: 76 mg; Fat: 13 g; Dietary Fiber: 0 g; Carbohydrates: 0.5 g; Exchanges: 3 Lean Meat, 2 Fat
GLORIA'S LIMELIGHT ROAST CHICKEN
This recipe begins, “Moist and luscious! Recipe can be doubled (or tripled) for company. Reheats and/or freezes well.”
Servings: 6
Source: MealLeaniYUMM!
Author: Norene Gilletz
Find this recipe at: http://diabeticgourmet.com/recipes/html/259.shtml
Ingredients
3 1/2 lb. (1.6 kg) whole chicken
Salt & freshly ground pepper, to taste
1 tsp. dried basil
3 limes
1 or 2 stalks celery, cut into chunks
1/4 c. chopped parsley or coriander (cilantro)
Directions
Rinse chicken and dry well. Loosen skin; rub seasonings inside the cavity and under skin of chicken. Squeeze juice of one lime over chicken. Marinate for 1 hour at room temperature or cover and marinate in the fridge overnight. Pierce limes with a fork. Place limes, celery and parsley inside the chicken. Close up openings with metal skewers. Place chicken on its side in a roasting pan.
Preheat oven to 425 degrees F. Roast uncovered for 20 minutes. Turn chicken onto its other side and roast 20 minutes more. Reduce heat to 350 degrees F and roast breast side up 20 minutes longer, until golden and crisp. Remove chicken from oven. Strain fat from pan juices. Place pan juices in a gravy boat. Cut up chicken; remove skin, limes, celery and parsley. Garnish with additional lime slices.
Nutritional Information Per Serving: Calories: 191; Protein: 28 g; Fat: 7.4 g; Sodium: 92 mg; Cholesterol: 84 mg; Carbohydrates: 1 g; Exchanges: 3-1/2 Low-Fat Meat
SPINACH, FETA AND GRAPE TOMATO OMELET
Yield: 4 servings.
Serving size: 1/2 omelet.
Source: The Heart-Smart Diabetes Kitchen
View online with photo: http://diabeticgourmet.com/recipes/html/1222.shtml
Ingredients
2 cups egg substitute
3 Tbsp fat-free milk
2 cups (2oz) loosely packed baby spinach
2 Tbsp chopped fresh basil leaves
1 Tbsp canola oil
1 cup grape tomatoes, quartered
1/2 tsp chopped fresh rosemary leaves
1/2 cup (2 oz/60 g) reduced-fat feta cheese
Directions
Combine egg substitute and milk in a medium bowl and whisk until well blended.
Place spinach and basil in another medium bowl; set aside.
Heat canola oil in a small nonstick skillet over medium-high heat. Add tomatoes and rosemary, and cook 2 minutes or until soft, stirring frequently. Add to bowl with spinach and basil, toss, and cover to allow spinach to wilt slightly and flavors to blend while preparing omelets.
Reduce heat to medium. Wipe skillet clean with a damp paper towel. Coat skillet with canola oil cooking spray and place over medium heat until hot. Pour half of egg mixture into skillet.
Cook 5 minutes; as eggs begin to set, gently lift edge of omelet with a spatula and tilt skillet so uncooked portion flows underneath.
When egg mixture is set, spoon half of tomato mixture over half of omelet. Top with half of feta cheese. Loosen omelet with a spatula and fold in half. Slide omelet onto serving plate and cover with foil to keep warm. Repeat with remaining ingredients.
Nutritional Information Per Serving: Calories: 135; Protein: 16 g; Fat: 6 g; Sodium: 445 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g ; Carbohydrates: 5 g
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes. To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg ; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
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