Chicken

There was a time when Chicken was considered a Sunday or holiday meal. (Think early- to mid-twentieth century.)

Now it's an anytime meal. Check out today's six diabetic-friendly chicken recipes, including Lighter Chicken Pot Pie and Chicken Stir-Fry. Enjoy!

WARM CHICKEN SALAD

Recipe Yield: Yield: 4-1/2 cups (6 servings)

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/warm-chicken-salad.

Ingredients

2 cups diced cooked chicken (8 ounces)

2 cups chopped celery

1/3 cup light mayonnaise

1/4 cup slivered almonds

2 tablespoons fresh lemon juice

1/4 cup chopped green bell pepper

1/4 cup finely chopped onion

2 tablespoons chopped pimiento

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

1/4 cup (about 1 ounce) grated or shredded Swiss cheese

2 cups (2-oz) fat-free or reduced-fat potato chips, coarsely crushed

Directions

Preheat the oven to 350 degrees F. Spray a 2-quart casserole with non-stick pan spray.

Mix all the ingredients except the cheese and potato chips in a large bowl. Turn into the casserole. Top with the cheese and crushed potato chips.

Bake about 25 minutes, until the cheese is melted and the salad is hot.

Nutritional Information Per Serving: Calories: 212; Fat: 11 g; Sodium: 439 mg; Cholesterol: 43 mg; Protein: 15 g; Carbohydrates: 13 g

Diabetic Exchanges: 1/2 Starch, 1 Vegetable, 2 Medium-Fat Meat

CRISPY CHICKEN

Serving size: 3-4 oz

Recipe Yield: Servings: 4

Source: How to Cook for People with Diabetes

Book Title: How to Cook for People with Diabetes

View online at https://diabeticgourmet.com/diabetic-recipes/crispy-chicken

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; Fat: 7 g; Sodium: 173 mg; Cholesterol: 73 mg; Protein: 26 g; Carbohydrates: 6 g

Diabetic Exchanges: 1/2 Starch, 3 Lean Meat

BAKED CHICKEN PARMESAN

Recipe Yield: Servings: 6

View this online at https://diabeticgourmet.com/diabetic-recipes/baked-chicken-parmesan

Ingredients

Vegetable oil spray

4 slices whole-wheat bread

1/4 cup plus 2 tablespoons grated Parmesan cheese

1-1/2 tablespoons finely snipped fresh parsley

1-1/2 teaspoons paprika

3/4 teaspoon garlic powder

1/2 teaspoon dried thyme, crumbled

1/2 cup nonfat or low-fat buttermilk

Vegetable oil spray

6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed

Directions

Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.

In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.

Pour buttermilk into a shallow bowl.

Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.

Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.

Nutritional Information Per Serving: Calories: 209; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Protein: 38 g; Carbohydrates: 11 g

Diabetic Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat

SWEET AND SOUR CHICKEN WITH VEGETABLES

This is from Everyday Diabetic Recipes, and begins, "Looking for a veggie-packed all-in-one chicken dish? This is it! This skillet meal takes no time to whip together. And, with its great color and nutrition plus authentic Asian flavor, it's sure to be a hit."

Cook Time: 12 minutes; Serves: 6; Serving Size: 4 ounces chicken strips and 3/4 cup veggies

To view this online, go to https://www.everydaydiabeticrecipes.com/Chicken/Sweet-and-Sour-Chicken-with-Vegetables-103208.

Ingredients

2 tablespoons canola oil

1-1/2 pound boneless, skinless chicken breasts, cut into thin strips

1 (20-ounce) can pineapple chunks in syrup, drained and liquid reserved

1 (8-ounce) can sliced water chestnuts, drained

1 cup fresh broccoli florets

1 medium-sized red bell pepper, cut into 3/4-inch chunks

2 tablespoons low-sodium soy sauce

1 tablespoon white vinegar

1 tablespoon ketchup

2 tablespoons cornstarch

1 tablespoon sugar

1 cup fresh snow peas, trimmed

Directions

In a large skillet or wok, heat oil over high heat. Add chicken and stir-fry for 4 to 5 minutes, or until no pink remains.

Add pineapple chunks, water chestnuts, broccoli, and red pepper. Stir-fry for 3 to 4 minutes, or until the vegetables are crisp-tender.

In a small bowl, combine the reserved pineapple liquid, the soy sauce, vinegar, ketchup, cornstarch, and sugar; mix well. Stir into skillet or wok and cook 3 minutes. Add snow peas and cook 1 minute, or until sauce has thickened. Serve immediately.

CHICKEN STIR-FRY

This is from Everyday Diabetic Recipes, and begins, "Make a fabulous diabetic-friendly stir-fry with chicken, fresh vegetables, and low-sodium soy sauce! Our Chicken Stir-Fry is a weeknight winner, since it cooks up in just about 15 minutes. You'll love how flavorful this dinner dish is!"

Cook Time: 15 minutes; Serves: 4; Serving Size: 6 ounces chicken strips and 1/2 cup vegetables

To view this online, go to https://www.everydaydiabeticrecipes.com/Chicken/Chicken-Stir-Fry.

Ingredients

1 tablespoon canola oil, divided

1-1/2 pound boneless, skinless, chicken breasts, cut into 1/2-inch strips

4 cloves garlic, minced

8 ounces fresh asparagus, ends trimmed and cut into 2-inch pieces

1/2 red bell pepper, cut into 1/4-inch slices

1 tablespoon grated fresh ginger

1/2 cup low sodium, fat-free chicken broth

2 tablespoons reduced sodium soy sauce

2 tablespoons water

1/2 teaspoon black pepper

2 teaspoons cornstarch

Directions

In a large skillet over medium-high heat, heat 2 teaspoons oil until hot. Cook chicken and garlic 5 to 6 minutes, or until chicken is no longer pink in center. Remove chicken to a plate. Add remaining 1 teaspoon oil to skillet and cook asparagus, bell pepper, and ginger 3 to 4 minutes or until crisp-tender.

In a small bowl, combine chicken broth, soy sauce, water, and black pepper. Whisk cornstarch into mixture until smooth.

Stir mixture into vegetables and cook 1 minute or until thickened. Add chicken to skillet and cook 2 to 3 minutes or until heated through. Serve immediately.

LIGHTER CHICKEN POT PIE

This yumminess is from Everyday Diabetic Recipes, and begins, "Got your plate ready? Good, 'cause you're going to want a bowl of this Lighter Chicken Pot Pie. It's got all the cozy mixed in, like veggies and chicken in a lightened-up cream sauce. Don't worry, we've even added a bit of crust to this diabetic-friendly chicken pot pie!"

Cook Time: 30 minutes; Serves: 8; Serving Size: 3/4 cup

To view this online, go to https://www.everydaydiabeticrecipes.com/Chicken/Lighter-Chicken-Pot-Pie.

Ingredients

1 tablespoon light margarine

1/2 cup chopped onion

8 ounces mushrooms, coarsely chopped

1-1/2 cup frozen mixed vegetables, thawed

3 cups cooked diced chicken

1/2 teaspoon dried thyme

1/2 teaspoon salt (optional)

1/4 teaspoon black pepper

1 cup reduced sodium fat-free chicken broth

1/2 cup fat-free evaporated milk

2 tablespoons all-purpose flour

4 slices reduced-fat crescent rolls (from an 8-ounce package)

Directions

Preheat oven to 375 degrees F. Coat a 9-inch deep dish pie plate with cooking spray.

In a large skillet over medium-high heat, melt margarine. Add onions and mushrooms and cook 3 to 5 minutes, or until just softened. Add vegetables, chicken, thyme, salt, if desired, pepper, and broth; simmer 5 to 6 minutes.

In a small bowl, whisk evaporated milk and flour. Pour into skillet and continue to cook 3 to 5 minutes, or until sauce is thickened.

Pour chicken mixture into pie plate and arrange dough slices on top, placing the widest side of dough on outer edge of pie plate.

Bake 20 to 25 minutes, or until hot and bubbly and crust is golden.

Friday Recipes

It's finally Friday. Yay! Today's diabetic-friendly recipes include Warm Chicken Salad and Tikka Kebabs. Enjoy!

GOULASH SOUP

Recipe Yield: Servings: 6

Source: Deliciously Healthy Favorite Foods Cookbook

Book Title: Deliciously Healthy Favorite Foods Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/goulash-soup.

Ingredients

1 cup chopped onion

1 clove garlic, minced

1/2 pound lean round steak, cut into 1/2" cubes

4 cups water

1 beef bouillon cube

1-2 tablespoons paprika

1/2 teaspoon Morton Lite Salt Mixture

2 ounces tomato paste (or substitute 1 peeled tomato, cut up)

1 medium potato, peeled and diced

Directions

In a large, heavy soup pot sprayed with non-stick spray, stir-fry onion and garlic until golden brown. Remove from pot and set aside. Re-spray pot with non-stick spray and brown beef cubes over medium-high heat.

Add cooked onion and garlic to pot. Add water, bouillon cube, paprika, Morton Lite Salt Mixture and tomato paste or tomato. Cover and simmer for 4 hours. Add potato and simmer for 15 minutes longer.

Nutritional Information Per Serving: Calories: 91; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Protein: 10 g; Carbohydrates: 8 g

Diabetic Exchanges: 1 Lean Meat, 1/2 Bread/Starch

MEXICAN CHICKEN SOUP

Yield: 10 servings. Serving Size: 1-1/2 cups. May be viewed online at http://diabeticgourmet.com/recipes/html/1206.shtml

Ingredients

1 Tbsp canola oil

2 cloves garlic, minced

1 medium onion, sliced

4 celery stalks, sliced

1/8 tsp ground black pepper

2 tsp cumin

1 tsp red pepper flakes

8 cups low-sodium chicken stock

2/3 cup lentils

1 can (19 oz) tomatoes, chopped

3 medium carrots, thinly sliced

2 lbs cooked chicken, cubed

1 small zucchini, thinly sliced

1 cup frozen peas

1 small avocado, peeled and sliced

Directions

In Dutch oven, heat canola oil. Add garlic, onion and celery. Sauté until vegetables are tender. Season with black pepper, cumin and red pepper flakes.

Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.

Add chicken, zucchini and peas.

Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.

Nutritional Information Per Serving: Calories: 250; Protein: 33 g; Fat: 6 g; Sodium: 280 mg; Cholesterol: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 5 g; Carbohydrates: 14 g

SUGAR-FREE BLUEBERRY MUFFINS

This originally came from Diabetic Gourmet, though the recipe is probably more than ten years old. (It was in an email that long ago.) Unfortunately, I no longer have the link to this recipe.

Ingredients

1 cup blueberries, picked over and rinsed

1-3/4 cups plus 2 teaspoons all-purpose flour

1 tablespoon baking powder

1/4 teaspoon nutmeg

1/4 teaspoon cinnamon

2 eggs

1/4 cup canola oil

3/4 cup orange juice

1 teaspoon grated lemon or orange rind

Directions

Preheat oven to 400 degrees F. Spray muffin tin with nonstick cooking spray or line with baking cups.

Lightly coat the blueberries with 2 teaspoons flour by shaking together in a paper bag.

In a large bowl, stir together 1-3/4 cups flour, baking powder, nutmeg, and cinnamon. In a small bowl, beat the eggs lightly. Add oil, orange juice, and grated rind. Add liquid to dry mixture and stir gently. Before the mixtures are fully combined, fold in the blueberries. Fill each muffin cup about two-thirds full. Bake 20-25 minutes.

Nutritional Information Per Serving (1 muffin): Calories: 137, Fat: 6 g, Cholesterol: 36 mg, Sodium: 103 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 3 g, Protein: 3 g

Diabetic Exchanges: 1 Starch, 1 Fat

TERIYAKI TOFU KABOBS

Recipe Yield: Yield 4 servingsServing Size: 2 skewers

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-tofu-kabobs.

Ingredients

8 bamboo skewers

3/4 pound extra firm tofu, drained and cut into 32 cubes

1 red pepper, cut into 16 squares

1 cup canned pineapple chunks, reserve 1/2 cup juice

1 tablespoon lite soy sauce

1 clove garlic

2 teaspoons minced ginger

Directions

Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.

Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.

Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.

Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.

Nutritional Information Per Serving: Calories: 107; Fat: 2 g; Sodium: 147 mg; Protein: 7 g; Carbohydrates: 17 g

Diabetic Exchanges: 1 Carbohydrate, 1 Very Lean Meat

TIKKA KEBABS

Recipe Yield: Makes 4 servings

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

Ingredients

1/2 cup low-fat plain yogurt

1 garlic clove, minced

1 tsp. grated fresh ginger, or 1/4 tsp. ground

1 tsp. tomato paste

1 Tbsp. curry powder

Salt and freshly ground black pepper, to taste

12 oz. boneless skinned chicken breast, cut in 24 pieces

8 1-inch cubes fresh or canned pineapple

1 medium red onion, cut in 20 wedges

1 large green bell pepper, cut in 20 pieces

Canola oil cooking spray

Directions

In a medium bowl, combine yogurt, garlic, ginger, tomato paste, curry powder, salt and pepper. Mix in chicken to coat on all sides. Cover bowl and refrigerate 2 to 8 hours.

Preheat grill or broiler. Soak skewers in water at least 15 minutes.

Remove chicken from marinade, scraping off and discarding most of marinade. Onto each skewer thread a piece of pineapple, then chicken, onion wedge and green pepper. Repeat, minus pineapple, until each kebab contains 6 pieces of chicken, 5 onion wedges, 5 pieces of pepper and 2 pineapple cubes, one cube at each end.

To help prevent charring, spray kebabs with cooking oil spray. Cook skewers 4 to 5 minutes, making sure they are far enough from the heat source to avoid charring. Turn and cook until chicken is opaque throughout, about 4 minutes.

Serve kebabs. Kebabs go especially well with freshly-cooked brown rice or tucked inside pita bread lined with lettuce leaves.

Nutritional Information Per Serving: Calories: 161; Fat: 2 g; Sodium: 81 mg; Protein: 23 g; Carbohydrates: 14 g

Diabetic Exchanges: 2 Vegetable, 1/2 Fruit, 3 Low-Fat Meat

WARM CHICKEN SALAD

Recipe Yield: Yield: 4-1/2 cups (6 servings)

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/warm-chicken-salad.

Ingredients

2 cups diced cooked chicken (8 ounces)

2 cups chopped celery

1/3 cup light mayonnaise

1/4 cup slivered almonds

2 tablespoons fresh lemon juice

1/4 cup chopped green bell pepper

1/4 cup finely chopped onion

2 tablespoons chopped pimiento

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

1/4 cup (about 1 ounce) grated or shredded Swiss cheese

2 cups (2-oz) fat-free or reduced-fat potato chips, coarsely crushed

Directions

Preheat the oven to 350 degrees F. Spray a 2-quart casserole with non-stick pan spray.

Mix all the ingredients except the cheese and potato chips in a large bowl. Turn into the casserole. Top with the cheese and crushed potato chips.

Bake about 25 minutes, until the cheese is melted and the salad is hot.

Nutritional Information Per Serving: Calories: 212; Fat: 11 g; Sodium: 439 mg; Cholesterol: 43 mg; Protein: 15 g; Carbohydrates: 13 g

Diabetic Exchanges: 1/2 Starch, 1 Vegetable, 2 Medium-Fat Meat

Friday Recipes

It's finally Friday. Here are six yummy recipes to help you through the weekend, including Mexican Chicken Soup and Warm Chicken Salad. Enjoy!

GOULASH SOUP

Recipe Yield: Servings: 6

Source: Deliciously Healthy Favorite Foods Cookbook

Book Title: Deliciously Healthy Favorite Foods Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/goulash-soup.

Ingredients

1 cup chopped onion

1 clove garlic, minced

1/2 pound lean round steak, cut into 1/2" cubes

4 cups water

1 beef bouillon cube

1-2 tablespoons paprika

1/2 teaspoon Morton Lite Salt Mixture

2 ounces tomato paste (or substitute 1 peeled tomato, cut up)

1 medium potato, peeled and diced

Directions

In a large, heavy soup pot sprayed with non-stick spray, stir-fry onion and garlic until golden brown. Remove from pot and set aside. Re-spray pot with non-stick spray and brown beef cubes over medium-high heat.

Add cooked onion and garlic to pot. Add water, bouillon cube, paprika, Morton Lite Salt Mixture and tomato paste or tomato. Cover and simmer for 4 hours. Add potato and simmer for 15 minutes longer.

Nutritional Information Per Serving: Calories: 91; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Protein: 10 g; Carbohydrates: 8 g

Diabetic Exchanges: 1 Lean Meat, 1/2 Bread/Starch

MEXICAN CHICKEN SOUP

Yield: 10 servings. Serving Size: 1-1/2 cups. May be viewed online at http://diabeticgourmet.com/recipes/html/1206.shtml

Ingredients

1 Tbsp canola oil

2 cloves garlic, minced

1 medium onion, sliced

4 celery stalks, sliced

1/8 tsp ground black pepper

2 tsp cumin

1 tsp red pepper flakes

8 cups low-sodium chicken stock

2/3 cup lentils

1 can (19 oz) tomatoes, chopped

3 medium carrots, thinly sliced

2 lbs cooked chicken, cubed

1 small zucchini, thinly sliced

1 cup frozen peas

1 small avocado, peeled and sliced

Directions

In Dutch oven, heat canola oil. Add garlic, onion and celery. Sauté until vegetables are tender. Season with black pepper, cumin and red pepper flakes.

Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.

Add chicken, zucchini and peas.

Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.

Nutritional Information Per Serving: Calories: 250; Protein: 33 g; Fat: 6 g; Sodium: 280 mg; Cholesterol: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 5 g; Carbohydrates: 14 g

SUGAR-FREE BLUEBERRY MUFFINS

This originally came from Diabetic Gourmet, though the recipe is probably more than ten years old. (It was in an email that long ago.) Unfortunately, I no longer have the link to this recipe.

Ingredients

1 cup blueberries, picked over and rinsed

1-3/4 cups plus 2 teaspoons all-purpose flour

1 tablespoon baking powder

1/4 teaspoon nutmeg

1/4 teaspoon cinnamon

2 eggs

1/4 cup canola oil

3/4 cup orange juice

1 teaspoon grated lemon or orange rind

Directions

Preheat oven to 400 degrees F. Spray muffin tin with nonstick cooking spray or line with baking cups.

Lightly coat the blueberries with 2 teaspoons flour by shaking together in a paper bag.

In a large bowl, stir together 1-3/4 cups flour, baking powder, nutmeg, and cinnamon. In a small bowl, beat the eggs lightly. Add oil, orange juice, and grated rind. Add liquid to dry mixture and stir gently. Before the mixtures are fully combined, fold in the blueberries. Fill each muffin cup about two-thirds full. Bake 20-25 minutes.

Nutritional Information Per Serving (1 muffin): Calories: 137, Fat: 6 g, Cholesterol: 36 mg, Sodium: 103 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 3 g, Protein: 3 g

Diabetic Exchanges: 1 Starch, 1 Fat

TERIYAKI TOFU KABOBS

Recipe Yield: Yield 4 servings; Serving Size: 2 skewers

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-tofu-kabobs.

Ingredients

8 bamboo skewers

3/4 pound extra firm tofu, drained and cut into 32 cubes

1 red pepper, cut into 16 squares

1 cup canned pineapple chunks, reserve 1/2 cup juice

1 tablespoon lite soy sauce

1 clove garlic

2 teaspoons minced ginger

Directions

Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.

Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.

Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.

Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.

Nutritional Information Per Serving: Calories: 107; Fat: 2 g; Sodium: 147 mg; Protein: 7 g; Carbohydrates: 17 g

Diabetic Exchanges: 1 Carbohydrate, 1 Very Lean Meat

TIKKA KEBABS

Recipe Yield: Makes 4 servings

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

Ingredients

1/2 cup low-fat plain yogurt

1 garlic clove, minced

1 tsp. grated fresh ginger, or 1/4 tsp. ground

1 tsp. tomato paste

1 Tbsp. curry powder

Salt and freshly ground black pepper, to taste

12 oz. boneless skinned chicken breast, cut in 24 pieces

8 1-inch cubes fresh or canned pineapple

1 medium red onion, cut in 20 wedges

1 large green bell pepper, cut in 20 pieces

Canola oil cooking spray

Directions

In a medium bowl, combine yogurt, garlic, ginger, tomato paste, curry powder, salt and pepper. Mix in chicken to coat on all sides. Cover bowl and refrigerate 2 to 8 hours.

Preheat grill or broiler. Soak skewers in water at least 15 minutes.

Remove chicken from marinade, scraping off and discarding most of marinade. Onto each skewer thread a piece of pineapple, then chicken, onion wedge and green pepper. Repeat, minus pineapple, until each kebab contains 6 pieces of chicken, 5 onion wedges, 5 pieces of pepper and 2 pineapple cubes, one cube at each end.

To help prevent charring, spray kebabs with cooking oil spray. Cook skewers 4 to 5 minutes, making sure they are far enough from the heat source to avoid charring. Turn and cook until chicken is opaque throughout, about 4 minutes.

Serve kebabs. Kebabs go especially well with freshly-cooked brown rice or tucked inside pita bread lined with lettuce leaves.

Nutritional Information Per Serving: Calories: 161; Fat: 2 g; Sodium: 81 mg; Protein: 23 g; Carbohydrates: 14 g

Diabetic Exchanges: 2 Vegetable, 1/2 Fruit, 3 Low-Fat Meat

WARM CHICKEN SALAD

Recipe Yield: Yield: 4-1/2 cups (6 servings)

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/warm-chicken-salad.

Ingredients

2 cups diced cooked chicken (8 ounces)

2 cups chopped celery

1/3 cup light mayonnaise

1/4 cup slivered almonds

2 tablespoons fresh lemon juice

1/4 cup chopped green bell pepper

1/4 cup finely chopped onion

2 tablespoons chopped pimiento

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

1/4 cup (about 1 ounce) grated or shredded Swiss cheese

2 cups (2-oz) fat-free or reduced-fat potato chips, coarsely crushed

Directions

Preheat the oven to 350 degrees F. Spray a 2-quart casserole with non-stick pan spray.

Mix all the ingredients except the cheese and potato chips in a large bowl. Turn into the casserole. Top with the cheese and crushed potato chips.

Bake about 25 minutes, until the cheese is melted and the salad is hot.

Nutritional Information Per Serving: Calories: 212; Fat: 11 g; Sodium: 439 mg; Cholesterol: 43 mg; Protein: 15 g; Carbohydrates: 13 g

Diabetic Exchanges: 1/2 Starch, 1 Vegetable, 2 Medium-Fat Meat

Double-Post Monday

Besides being Meatless Monday, it's also Double-Post Monday. Today's yummy offerings include Butternut Squash and Apple Soup with Toasted Almonds and Wild Rice and Warm Chicken Salad. Enjoy!

WEST COAST CHICKEN BREAST

Recipe Yield: Serves: 4

Source: The New Family Cookbook For People with Diabetes

Book Title: The New Family Cookbook For People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/west-coast-chicken-breast

Ingredients

4 large skinless, boneless chicken breast halves (about 1 pound)

1/4 cup chopped sun-dried tomatoes packed in oil, well drained

1/4 cup packed chopped fresh basil leaves

1 clove garlic, minced

1 tablespoon olive oil

1/4 teaspoon freshly ground pepper

1/4 teaspoon paprika

1 slice whole wheat bread, crumbled to make soft crumbs

Directions

Preheat the oven to 425 degrees F. Prepare a shallow baking dish with olive oil-flavored non stick pan spray.

Pound the chicken breasts to 1/4-inch thickness. Combine the tomatoes, basil, and garlic in a small bowl. Spread the tomato mixture evenly over the chicken breasts; roll up and place seam side down in the prepared baking dish.

Combine the oil, pepper, and paprika in a small bowl; brush evenly over the chicken rolls. Sprinkle with the bread crumbs. Press the crumbs onto the chicken rolls so they adhere.

Bake 15 minutes, or until the chicken is tender and the crumbs are browned.

Notes:

Serving size is 1 stuffed chicken breast half. Contains 1g Dietary Fiber and 1 g Sugars.

Nutritional Information Per Serving: Calories: 198; Fat: 8 g; Sodium: 118 mg ;Cholesterol: 69 mg; Protein: 26 g; Carbohydrates: 5 g

Diabetic Exchanges: 1/2 Starch, 4 Very Lean Meat, 1/2 Fat

SUGAR SNAP PEAS AND CARROTS

Recipe Yield: Makes 4 servings.

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

View this online at https://diabeticgourmet.com/diabetic-recipes/sugar-snap-peas-and-carrots.

Ingredients

1 tsp. canola oil

1 small garlic clove, minced

1 tsp. grated or minced ginger

8 oz. sugar snap peas

3 baby carrots, cut lengthwise in 8 strips

3 Tbsp. chicken or vegetable broth, or water

Salt and freshly ground black pepper, to taste

2 large basil leaves, cut crosswise in thin strips

Directions

Heat oil in a medium non-stick skillet over medium-high heat. Saute garlic and ginger until fragrant, about 30 seconds. Add peas and carrots to the pan, stirring to coat them with oil. Add broth or water. Cook, stirring occasionally, until peas are tender-crisp, about 4 minutes. Season to taste with salt and pepper. Mix in basil and serve.

Notes:

Additional Info: 2 g. dietary fiber

Nutritional Information Per Serving: Calories: 47; Fat: 1 g; Sodium: 109 mg; Protein: 2 g; Carbohydrates: 7 g

Diabetic Exchanges: 1-1/2 Vegetable

WARM CHICKEN SALAD

Recipe Yield: Yield: 4-1/2 cups (6 servings)

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/warm-chicken-salad.

Ingredients

2 cups diced cooked chicken (8 ounces)

2 cups chopped celery

1/3 cup light mayonnaise

1/4 cup slivered almonds

2 tablespoons fresh lemon juice

1/4 cup chopped green bell pepper

1/4 cup finely chopped onion

2 tablespoons chopped pimiento

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

1/4 cup (about 1 ounce) grated or shredded Swiss cheese

2 cups (2-oz) fat-free or reduced-fat potato chips, coarsely crushed

Directions

Preheat the oven to 350 degrees F. Spray a 2-quart casserole with non-stick pan spray.

Mix all the ingredients except the cheese and potato chips in a large bowl. Turn into the casserole. Top with the cheese and crushed potato chips.

Bake about 25 minutes, until the cheese is melted and the salad is hot.

Nutritional Information Per Serving: Calories: 212; Fat: 11 g; Sodium: 439 mg; Cholesterol: 43 mg; Protein: 15 g; Carbohydrates: 13 g

Diabetic Exchanges: 1/2 Starch, 1 Vegetable, 2 Medium-Fat Meat

ROASTED BABY EGGPLANT AND TOMATOES

Recipe Yield: Yield: 4 servings

Source: Great Healthy Food - Diabetes

Book Title: Great Healthy Food - Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-baby-eggplant-and-tomatoes.

Ingredients

4 baby eggplant, stalks trimmed

8 small plum tomatoes, pierced once

2 tablespoons balsamic vinegar

Salt and pepper, to taste

Directions

Preheat the oven to 375 degrees F.

Cut the baby eggplants into quarters lengthwise.

Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.

Nutritional Information Per Serving: Calories: 56; Fat: 2 g; Sodium: 14 mg; Protein: 2 g; Carbohydrates: 13 g

Diabetic Exchanges: 2 Vegetable

BLUEBERRY CRUMB CAKE

Recipe Yield: Yield: 9 to 12 Servings

Source: 1,001 Delicious Desserts For People with Diabetes

Book Title: 1,001 Delicious Desserts For People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/blueberry-crumb-cake.

Ingredients

4 tablespoons margarine

1 egg

5-1/2 teaspoons "Equal for Recipes" or 18 packets Equal sweetener

1 cup all-purpose flour

1-1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1 teaspoon ground cinnamon

1/2 cup reduced-fat buttermilk

1/2 teaspoon vanilla

Blueberry Crumb Topping (recipe follows)

Blueberry Crumb Topping Ingredients

1/3 cup all-purpose flour

3-1/2 teaspoons Equal for Recipes or 12 packets Equal sweetener

1 teaspoon ground cinnamon

1/2 teaspoon maple extract

4 tablespoons cold margarine, cut into pieces

1 cup fresh, or frozen, blueberries

Directions

Beat margarine, egg, and Equal for Recipes in medium bowl until smooth. Mix in combine flour, baking powder, baking soda, salt, and cinnamon alternately with combined buttermilk and vanilla, beginning and ending with dry ingredients.

Pour batter into greased and floured 8-inch square cake pan; sprinkle Blueberry Crumb Topping evenly over batter.

Bake at 350 degrees F. until toothpick inserted in cakes comes out clean, 35 to 40 minutes. Serve warm.

Blueberry Crumb Topping Directions: Combine flour, Equal for Recipes, and cinnamon in small bowl; sprinkle with maple extract. Cut in margarine until mixture resembles coarse crumbs. Add blueberries and toss.

Nutritional Information Per Serving: Calories: 196; Fat: 11 g; Sodium: 358 mg; Cholesterol: 24 mg; Protein: 6 g; Carbohydrates: 18 g

Diabetic Exchanges: 1 Bread/Starch, 2-1/2 Fat

BUTTERNUT SQUASH AND APPLE SOUP WITH TOASTED ALMONDS AND WILD RICE

Yield: 12 servings.

Serving Size: 1 cup

To view this online, click here.

Ingredients

2 cups water

1/2 cup wild rice

1/2 cup sliced almonds

1 1/2 Tbsp canola oil

1 cup chopped onion

2 cups low-sodium chicken broth

2 cups water

1-3 lb Butternut Squash, peeled and flesh cut into 1-inch cubes to yield 8 cups

1 Granny Smith apple, peeled, cored and coarsely chopped

1 bay leaf

1 cinnamon stick

1/2 tsp salt, optional

1/2 tsp nutmeg

Directions

In medium saucepan, bring 2 cups water to a boil and add wild rice. Reduce heat, cover and simmer for about 45 minutes or until water is evaporated and rice grains have split open. (Check occasionally to ensure water does not evaporate too quickly causing rice to burn). Drain any excess water and set aside.

In nonstick skillet over medium-high heat, toast almonds to golden brown, about 1-2 minutes. Watch so they don't burn. Remove and set aside.

In large soup pot, heat canola oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes or until opaque; do not allow onions to brown. Stir in broth, water, squash, apple, bay leaf and cinnamon stick. Bring to a boil and then reduce heat and simmer for 25-30 minutes or until squash and apples are tender. Remove from heat and remove bay leaf and cinnamon stick.

Purée soup with immersion blender or food processor. Return to low heat and stir in salt (if using) and nutmeg. Stir in wild rice to heat through. Spoon soup into bowls and garnish each bowl with 1 Tbsp toasted almonds.

Nutritional Information Per Serving: Calories: 110; Protein: 3 g; Fat: 4 g; Sodium: 115 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 4 g; Carbohydrates: 17 g

Chicken

Chicken used to be the go-to meal for Sunday dinners (think early- to mid-twentieth century). Now it's an anytime meal.

Check out today's six chicken recipes, including Chicken and Vegetable Curry and Parmesan Chicken Topped with Spinach and Almonds. Enjoy!

WARM CHICKEN SALAD

Recipe Yield: Yield: 4-1/2 cups (6 servings)

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/warm-chicken-salad.

Ingredients

2 cups diced cooked chicken (8 ounces)

2 cups chopped celery

1/3 cup light mayonnaise

1/4 cup slivered almonds

2 tablespoons fresh lemon juice

1/4 cup chopped green bell pepper

1/4 cup finely chopped onion

2 tablespoons chopped pimiento

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

1/4 cup (about 1 ounce) grated or shredded Swiss cheese

2 cups (2-oz) fat-free or reduced-fat potato chips, coarsely crushed

Directions

Preheat the oven to 350 degrees F. Spray a 2-quart casserole with non-stick pan spray.

Mix all the ingredients except the cheese and potato chips in a large bowl. Turn into the casserole. Top with the cheese and crushed potato chips.

Bake about 25 minutes, until the cheese is melted and the salad is hot.

Nutritional Information Per Serving: Calories: 212; Fat: 11 g; Sodium: 439 mg; Cholesterol: 43 mg; Protein: 15 g; Carbohydrates: 13 g

Diabetic Exchanges: 1/2 Starch, 1 Vegetable, 2 Medium-Fat Meat

CHICKEN AND VEGETABLE CURRY

Recipe Yield: Yield: 4 Servings

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-vegetable-curry.

Ingredients

Vegetable Cooking Spray

12-16 ounces boneless, skinless chicken breast, cubed

1/2 cup chopped onion

2 cloves garlic

1 medium head cauliflower, cut into florets

2 medium potatoes, peeled, cut into 1/2-inch cubes

2 large carrots, cut into 1/2-inch slices

1-1/2 cups reduced sodium fat-free chicken broth

3/4 teaspoon ground turmeric

1/4 teaspoon dry mustard

1/4 teaspoon ground cumin

1/4 teaspoon ground coriander

1 tablespoon flour

2 tablespoon cold water

1 large tomato, chopped

2 tablespoons finely chopped parsley

1-2 tablespoons lemon juice

Salt, cayenne, and black pepper, to taste

Directions

Spray large saucepan with cooking spray; heat over medium heat until hot. Saute chicken, onion, and garlic until chicken is browned, 5 to 6 minutes. Add cauliflower, potatoes, carrots, broth, and herbs to saucepan; heat to boiling. Reduce heat and simmer, covered, until chicken and vegetables are tender, 10 to 15 minutes.

Heat mixture to boiling. Mix flour and water; stir into boiling mixture. Cook, stirring constantly, until thickened. Stir in tomato, parsley, and lemon juice; simmer 2 to 3 minutes longer. Season to taste with salt, cayenne, and black pepper.

Nutritional Information Per Serving: Calories: 250; Fat: 3.1 g; Sodium: 203 mg; Cholesterol: 51.7 mg; Protein: 28.4 g; Carbohydrates: 29 g

Diabetic Exchanges: 2 Vegetable, 1 Bread, 2 Meat

CURRIED CHICKEN WITH APRICOTS

Makes 6 servings.

View Online: http://diabeticgourmet.com/recipes/html/988.shtml

Ingredients

6 chicken breast halves, skinned

6 ounces dried apricots, cut in half

1/4 cup raisins

1 cup orange juice

1 tablespoon light margarine, melted

2 tablespoons minced onion

1 clove garlic, minced

1-1/2 teaspoons curry powder

1/2 teaspoon cinnamon

1/2 teaspoon chili powder

1/2 teaspoon salt

1/4 teaspoon ginger

1 bay leaf, broken

1/4 cup skim milk

Directions

In small bowl, place apricots and raisins. Add orange juice and let sit 15 minutes, stirring occasionally.

In small dish, place margarine. Add onion, garlic, curry powder, cinnamon, chili powder, salt, ginger and bay leaf; stir to mix well.

In greased 2-quart shallow baking dish, arrange chicken in single layer. Spread spice mixture evenly over chicken. With slotted spoon, remove apricots and raisins from orange juice and arrange in dish with chicken. To orange juice, add skim milk; pour over chicken.

Cover and bake in 350F. oven about 1 hour, removing cover after 45 minutes and cooking uncovered for final 15 minutes.

If desired, garnish with red cherries and serve with rice.

Nutritional Information Per Serving: Calories: 230; Protein: 21 g; Fat: 5 g; Sodium: 300 mg; Cholesterol: 64 mg; Saturated Fat: 1 g; Carbohydrates: 26 g

ROASTED CHICKEN SALAD WITH NAPA CABBAGE

Recipe Yield: Yield: 4 servings

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-chicken-salad-with-napa-cabbage.

Ingredients

1 pound roasted white-meat deli chicken (either pulled from a whole chicken and skinned or from sliced chicken), cubed or shredded

1 cup fresh snow pea pods, halved

1/2 cup julienne baby carrot strips

1/2 cup low-fat Oriental salad dressing or low-fat vinaigrette

4 cups shredded Napa cabbage

Directions

In a large nonstick skillet over medium heat, heat the chicken, snow pea pods, carrots, and garlic. Cover and cook for 2 minutes. Stir in dressing. Remove from heat.

In a large bowl, combine the cabbage and chicken mixture; toss together until mixed.

Notes:

Serving size is 4 oz. chicken, 1 cup cabbage, and 1/4 cup snow peas.

Nutritional Information Per Serving: Calories: 285; Fat: 13 g; Fiber: 1 g; Sodium: 416 mg; Cholesterol: 100 mg; Protein: 34 g; Carbohydrates: 7 g; Sugars: 4 g

Diabetic Exchanges: 1/2 Carbohydrate, 4 Lean Meat, 1/2 Fat

PARMESAN CHICKEN TOPPED WITH SPINACH AND ALMONDS

Recipe Yield: Yield: 4 servings

Source: Hellmann's

View this online at https://diabeticgourmet.com/diabetic-recipes/parmesan-chicken-topped-with-spinach-and-almonds.

Ingredients

1-1/2 tablespoons Hellmann's or Best Foods Real Mayonnaise

1 cup loosely packed baby spinach leaves, chopped

1 tablespoon chopped almonds

2 teaspoons grated Parmesan cheese

1 teaspoon plain dry bread crumbs

4 boneless, skinless chicken breasts (about 1 pound)

Directions

Preheat oven to 425F.

In medium bowl, combine all ingredients except chicken.

On baking sheet, arrange chicken.

Evenly top with mayonnaise mixture.

Bake 15 minutes or until chicken is thoroughly cooked.

Nutritional Information Per Serving: Calories: 180; Fat: 6 g; Sodium: 140 mg; Cholesterol: 10 mg; Protein: 27 g; Carbohydrates: 2 g

ISLAND STEW, SWEET AND SOUR

Recipe Yield: Yield: 6 Servings (About 1-1/4 cups each)

Source: 1,001 Delicious Recipes For People With Diabetes

Book Title: 1,001 Delicious Recipes For People With Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/island-stew-sweet-and-sour.

Ingredients

1-1/2 pounds chicken tenders

1 tablespoon vegetable oil

3 cups frozen stir-fry pepper blend

2 teaspoons minced garlic

2 teaspoons minced gingerroot

1-2 jalapeno chilies, finely chopped

3 cups reduced-sodium fat-free chicken broth

1 can (20 ounces) unsweetened pineapple chunks in juice, drained, juice reserved

2 tablespoons light brown sugar

2-3 teaspoons curry powder

2-3 tablespoons apple cider vinegar

2 tablespoons cornstarch

1 can (15 ounces) black beans, rinsed, drained

Directions

Cook chicken in oil in large skillet over medium heat until browned, about 8 minutes. Remove from skillet.

Add pepper blend, garlic, gingerroot, and jalapeno chilies to skillet; saute 5 minutes. Stir in broth, pineapple (reserve juice), sugar, curry powder, vinegar, and chicken; heat to boiling. Reduce heat and simmer, uncovered, 5 minutes.

Heat mixture to boiling. Mix cornstarch and reserved pineapple juice; stir to boiling mixture. Boil, stirring frequently, until mixture is thickened, about 1 minute. Stir in beans; cook over medium heat 2 to 3 minutes longer.

Nutritional Information Per Serving: Calories: 288; Fat: 3.9 g; Sodium: 537 mg; Cholesterol: 48.2 mg; Protein: 29.7 g; Carbohydrates: 35 g

Diabetic Exchanges: 1 Vegetable, 1/2 Fruit, 1 Bread/Starch, 3 Meat

Salads

It used to be that salads were simply lettuce-tomatoes-onions-and-salad-dressing, unless the salad was egg or potato salad.

But salads can be so much more, as these six recipes will attest, including Roasted Chicken Salad with Napa Cabbage and Warm Chicken Salad. Enjoy!

CRANBERRY SALAD

The recipe begins, “A great salad for the holidays, combining fresh or frozen cranberries, pineapple and chopped nuts in a sugar-free gelatin base. Plus, it has 58% fewer calories than the traditional recipe.”

Serves: 8

Photo and Print Version: http://diabeticgourmet.com/recipes/html/1031.shtml

Ingredients

2 cups fresh or frozen cranberries

1 cup water

1 cup Equal Spoonful or Granulated*

1 four-serving size cranberry or cherry sugar-free gelatin

1 cup boiling water

1 cup diced celery

1 can (7-1/4 ounces) crushed pineapple in juice, undrained

1/2 cup chopped walnuts

Directions

Bring cranberries and water to a boil. Remove from heat when cranberries have popped open. Stir in Equal. Set aside to cool.

Dissolve gelatin in 1 cup boiling water. Add cranberry sauce; mix thoroughly. Add celery, pineapple with juice and walnuts. Pour into a mold or bowl. Refrigerate several hours or overnight until firm.

Nutritional Information Per Serving: Calories: 82; Protein: 2 g; Fat: 5 g; Sodium: 32 mg; Cholesterol: 0 mg; Carbohydrates: 9 g; Exchanges: 1/2 fruit, 1 fat

SOUTHERN-STYLE SLAW

Recipe Yield: Yields 12 servings

Source: Splenda

Recipe and image appear courtesy of Splenda.

View this online at https://diabeticgourmet.com/diabetic-recipe/southern-style-slaw.

Ingredients

For the dressing:

1/4 cup Splenda No Calorie Sweetener, Granulated

1 cup lite mayonnaise

2 tablespoons Dijon mustard

4 tablespoons apple cider vinegar

2 teaspoons fennel seed

3 tablespoons lemon juice

Salt & pepper, to taste

For the slaw:

2 each medium, seeded & sliced yellow bell peppers

2 each medium, seeded & sliced red bell peppers

4 cups shredded cabbage *

6 oz. bag shredded carrots *

5 each thinly sliced radishes

1 cup diced red onion

* If you would rather use store bought slaw mix, then a 14 oz. bag of cabbage coleslaw mix is about 6-3/4 cups and would work for this recipe.

Directions

Whisk together all dressing ingredients until well combined. Add salt & pepper to taste.

Mix together peppers, cabbage, carrots, radishes and red onion in a large bowl.

Toss the dressing in with the vegetables.

Chill for 60 minutes, stir and serve.

Nutritional Information Per Serving: Calories: 100; Fat: 7 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: under 5 mg; Protein: 1 g; Carbohydrates: 10 g

ROASTED CHICKEN SALAD WITH NAPA CABBAGE

Recipe Yield: Yield: 4 servings

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-chicken-salad-with-napa-cabbage.

Ingredients

1 pound roasted white-meat deli chicken (either pulled from a whole chicken and skinned or from sliced chicken), cubed or shredded

1 cup fresh snow pea pods, halved

1/2 cup julienne baby carrot strips

1/2 cup low-fat Oriental salad dressing or low-fat vinaigrette

4 cups shredded Napa cabbage

Directions

In a large nonstick skillet over medium heat, heat the chicken, snow pea pods, carrots, and garlic. Cover and cook for 2 minutes. Stir in dressing. Remove from heat.

In a large bowl, combine the cabbage and chicken mixture; toss together until mixed.

Notes:

Serving size is 4 oz. chicken, 1 cup cabbage, and 1/4 cup snow peas.

Nutritional Information Per Serving: Calories: 285; Fat: 13 g; Fiber: 1 g; Sodium: 416 mg; Cholesterol: 100 mg; Protein: 34 g; Carbohydrates: 7 g; Sugars: 4 g

Diabetic Exchanges: 1/2 Carbohydrate, 4 Lean Meat, 1/2 Fat

ROASTED CORN AND ROMA TOMATO SALAD

Recipe Yield: Makes 8 servings.

Source: Dreamfields

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/roasted-corn-and-roma-tomato-salad.

Ingredients

1 box Dreamfields Penne Rigate

1 tablespoon plus 5 teaspoons olive oil

4 cups corn kernels (see note below)

1 medium bell pepper (red, orange or yellow), cut in half lengthwise, seeds and membranes removed

6 Roma tomatoes, cut in half lengthwise

1/2 cup sliced fresh basil

Coarsely ground black pepper

Dressing:

2 tablespoons olive oil

2 tablespoons white wine vinegar

1/2 teaspoon salt

1/3 cup crumbled cooked bacon (optional)

Shredded Parmesan cheese (optional)

Note: Fresh or frozen corn kernels (thawed) may be used. Grilled corn, cut off the cob, may be substituted; omit roasting.

Directions

Preheat oven to 425°F. Line two rimmed baking pans (15x10x1-inch) with aluminum foil. Brush lightly with olive oil (about 1 teaspoon each).

Toss corn with 2 teaspoons oil. Spread in even layer on one baking pan, covering 3/4 of pan. Place pepper halves cut side down in pan with corn; brush with 1 teaspoon oil.

Place tomatoes cut side down in second pan. Brush with remaining 1 tablespoon oil. Place both pans in oven, using center rack and rack below center.

Roast corn and peppers about 30 minutes, stirring corn two times and turning peppers once until corn and peppers are lightly browned and peppers are tender. Roast tomatoes 30 to 40 minutes until tender and browned on top. (Switch rack positions after 15 minutes.)

Meanwhile, cook pasta according to package directions; drain. Rinse with cold water; drain again. Place in large bowl. Remove skin from peppers; chop. Remove skin from tomatoes; chop. Toss corn, peppers and tomatoes with pasta. Add basil; toss gently. Season with black pepper, as desired.

For dressing, whisk together 2 tablespoons oil, vinegar and salt. Toss with pasta mixture. Sprinkle with bacon and Parmesan cheese, if desired.

Variations: If desired, add chopped avocado and/or cooked shrimp.

Nutritional Information Per Serving: Calories: 308; Calories from fat: 51; Fat: 10; Saturated Fat: 1 g; Sodium: 172 mg; Protein: 9 g; Carbohydrates: 0 g

TURKEY SALAD WITH ORANGE VINAIGRETTE

Recipe Yield: Yield: 4 servings

Source: University of Nebraska

View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-salad-with-orange-vinaigrette.

Ingredients

1/4 cup orange juice

2 tablespoons vinegar, white wine

2 tablespoons onion (finely chopped)

1/4 teaspoon salt

1 dash pepper

1 tablespoon oil

2 teaspoons Dijon mustard

4 cups salad greens (torn)

2 cups cooked turkey breast, white meat (cut into julienne strips)

1 can mandarin orange segments (11 ounce, drained)

1/2 cup celery (sliced)

Directions

In a jar with tight-fitting lid, combine all vinaigrette ingredients; shake well. If you don't have a container with a tight-fitting lid, place ingredients in a small mixing bowl and mix together with a whisk.

In large bowl, combine all salad ingredients; toss gently.

Serve with vinaigrette. If desired, garnish with fresh strawberries.

Notes:

You can substitute 1-1/2 teaspoons dried chopped onion for the chopped fresh onion or as recommended on the dried onion container.

Prepare the dressing at least 10 minutes before you need it to allow the dried onion to re-hydrate from the fluids in the dressing.

Another way to add crunch to your salad would be to use 4 tablespoons chopped walnuts instead of the celery.

Nutritional Information Per Serving: Calories: 200; Fat: 6 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 14 g; Sugars: 10 g

WARM CHICKEN SALAD

Recipe Yield: Yield: 4-1/2 cups (6 servings)

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/warm-chicken-salad.

Ingredients

2 cups diced cooked chicken (8 ounces)

2 cups chopped celery

1/3 cup light mayonnaise

1/4 cup slivered almonds

2 tablespoons fresh lemon juice

1/4 cup chopped green bell pepper

1/4 cup finely chopped onion

2 tablespoons chopped pimiento

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

1/4 cup (about 1 ounce) grated or shredded Swiss cheese

2 cups (2-oz) fat-free or reduced-fat potato chips, coarsely crushed

Directions

Preheat the oven to 350 degrees F. Spray a 2-quart casserole with non-stick pan spray.

Mix all the ingredients except the cheese and potato chips in a large bowl. Turn into the casserole. Top with the cheese and crushed potato chips.

Bake about 25 minutes, until the cheese is melted and the salad is hot.

Nutritional Information Per Serving: Calories: 212; Fat: 11 g; Sodium: 439 mg; Cholesterol: 43 mg; Protein: 15 g; Carbohydrates: 13 g

Diabetic Exchanges: 1/2 Starch, 1 Vegetable, 2 Medium-Fat Meat

Salads

There was a time when salads consisted of lettuce-tomatoes-and-dressing. But they can be so much more, as today's six salad recipes show, including Roasted Corn and Roma Tomato Salad and Turkey Salad with Orange Vinaigrette. Enjoy!

CONFETTI BEAN SALAD

Servings: 6

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml

Ingredients

16 ounces can mixed cut green & wax beans

1/4 cup onion, chopped

2 tablespoons pimiento, chopped

1/2 cup cider vinegar

Sugar substitute equivalent to 5 teaspoons sugar

1 tablespoon mixed pickling spices

1/4 cup celery, finely chopped

Crisp lettuce leaves

1/4 cup green pepper, chopped

Directions

Drain beans, saving liquid.

Combine this liquid with vinegar in a saucepan.

Add mixed pickling spice, either loose or in a small cheesecloth bag.

Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.

Meanwhile, mix all the vegetables in a bowl.

Remove liquid from heat; add sweetener and stir until dissolved.

Pour over vegetables and remove spice bag or loose spices.

Chill several hours, stirring occasionally.

Drain before serving on crisp lettuce.

Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable

ASIAN CHICKEN AND SLAW

Recipe Yield: Servings: 4

Source: Family Circle's "All-time Favorite Recipes"

Book Title: Family Circle's "All-time Favorite Recipes

View this online at https://diabeticgourmet.com/diabetic-recipes/asian-chicken-and-slaw.

Ingredients

1-1/4 pounds ground chicken

3 cloves garlic, minced

2 green onions (including some green), finely chopped

1 tablespoon grated fresh ginger

1 can (8 ounces) water chestnuts, drained and chopped

2 tablespoons dark Asian sesame oil

3 tablespoons soy sauce

1 tablespoon hoisin sauce

1 teaspoon salt

1/4 teaspoon black pepper

1 package (16 ounces) shredded coleslaw mix

1/4 cup beef broth

Directions

Combine chicken, 2 cloves garlic, green onions, 2 teaspoons ginger, half of water chestnuts, 2 teaspoons sesame oil, 2 tablespoons soy sauce, hoisin sauce, 3/4 teaspoon salt and pepper in a medium- size bowl. Shape into patties.

Heat remaining 2 teaspoons sesame oil in a large non-stick skillet over medium-high heat. Add patties and cook 4 minutes per side or until internal temperature registers 165 degrees F on an instant thermometer. Remove to a serving platter and keep warm.

Add remaining garlic, water chestnuts, soy sauce and salt to skillet, along with coleslaw mix. Cook over medium-high heat 7 minutes. Add broth, cover and cook 3 minutes or until tender. Serve slaw alongside patties.

Nutritional Information Per Serving: Calories: 344; Fat: 16 g; Sodium: 579 mg; Protein: 32 g; Carbohydrates: 5 g

Diabetic Exchanges: 3 Low-Fat Meat; 2 Fat

SOUTHERN-STYLE SLAW

Recipe Yield: Yields 12 servings

Source: Splenda

Recipe and image appear courtesy of Splenda.

View this online at https://diabeticgourmet.com/diabetic-recipe/southern-style-slaw.

Ingredients

For the dressing:

1/4 cup Splenda No Calorie Sweetener, Granulated

1 cup lite mayonnaise

2 tablespoons Dijon mustard

4 tablespoons apple cider vinegar

2 teaspoons fennel seed

3 tablespoons lemon juice

Salt & pepper, to taste

For the slaw:

2 each medium, seeded & sliced yellow bell peppers

2 each medium, seeded & sliced red bell peppers

4 cups shredded cabbage *

6 oz. bag shredded carrots *

5 each thinly sliced radishes

1 cup diced red onion

* If you would rather use store bought slaw mix, then a 14 oz. bag of cabbage coleslaw mix is about 6-3/4 cups and would work for this recipe.

Directions

Whisk together all dressing ingredients until well combined. Add salt & pepper to taste.

Mix together peppers, cabbage, carrots, radishes and red onion in a large bowl.

Toss the dressing in with the vegetables.

Chill for 60 minutes, stir and serve.

Nutritional Information Per Serving: Calories: 100; Fat: 7 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: under 5 mg; Protein: 1 g; Carbohydrates: 10 g

ROASTED CORN AND ROMA TOMATO SALAD

Recipe Yield: Makes 8 servings.

Source: Dreamfields

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/roasted-corn-and-roma-tomato-salad.

Ingredients

1 box Dreamfields Penne Rigate

1 tablespoon plus 5 teaspoons olive oil

4 cups corn kernels (see note below)

1 medium bell pepper (red, orange or yellow), cut in half lengthwise, seeds and membranes removed

6 Roma tomatoes, cut in half lengthwise

1/2 cup sliced fresh basil

Coarsely ground black pepper

Dressing:

2 tablespoons olive oil

2 tablespoons white wine vinegar

1/2 teaspoon salt

1/3 cup crumbled cooked bacon (optional)

Shredded Parmesan cheese (optional)

Note: Fresh or frozen corn kernels (thawed) may be used. Grilled corn, cut off the cob, may be substituted; omit roasting.

Directions

Preheat oven to 425°F. Line two rimmed baking pans (15x10x1-inch) with aluminum foil. Brush lightly with olive oil (about 1 teaspoon each).

Toss corn with 2 teaspoons oil. Spread in even layer on one baking pan, covering 3/4 of pan. Place pepper halves cut side down in pan with corn; brush with 1 teaspoon oil.

Place tomatoes cut side down in second pan. Brush with remaining 1 tablespoon oil. Place both pans in oven, using center rack and rack below center.

Roast corn and peppers about 30 minutes, stirring corn two times and turning peppers once until corn and peppers are lightly browned and peppers are tender. Roast tomatoes 30 to 40 minutes until tender and browned on top. (Switch rack positions after 15 minutes.)

Meanwhile, cook pasta according to package directions; drain. Rinse with cold water; drain again. Place in large bowl. Remove skin from peppers; chop. Remove skin from tomatoes; chop. Toss corn, peppers and tomatoes with pasta. Add basil; toss gently. Season with black pepper, as desired.

For dressing, whisk together 2 tablespoons oil, vinegar and salt. Toss with pasta mixture. Sprinkle with bacon and Parmesan cheese, if desired.

Variations: If desired, add chopped avocado and/or cooked shrimp.

Nutritional Information Per Serving: Calories: 308; Calories from fat: 51; Fat: 10; Saturated Fat: 1 g; Sodium: 172 mg; Protein: 9 g; Carbohydrates: 0 g

TURKEY SALAD WITH ORANGE VINAIGRETTE

Recipe Yield: Yield: 4 servings

Source: University of Nebraska

View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-salad-with-orange-vinaigrette.

Ingredients

1/4 cup orange juice

2 tablespoons vinegar, white wine

2 tablespoons onion (finely chopped)

1/4 teaspoon salt

1 dash pepper

1 tablespoon oil

2 teaspoons Dijon mustard

4 cups salad greens (torn)

2 cups cooked turkey breast, white meat (cut into julienne strips)

1 can mandarin orange segments (11 ounce, drained)

1/2 cup celery (sliced)

Directions

In a jar with tight-fitting lid, combine all vinaigrette ingredients; shake well. If you don't have a container with a tight-fitting lid, place ingredients in a small mixing bowl and mix together with a whisk.

In large bowl, combine all salad ingredients; toss gently.

Serve with vinaigrette. If desired, garnish with fresh strawberries.

Notes:

You can substitute 1-1/2 teaspoons dried chopped onion for the chopped fresh onion or as recommended on the dried onion container.

Prepare the dressing at least 10 minutes before you need it to allow the dried onion to re-hydrate from the fluids in the dressing.

Another way to add crunch to your salad would be to use 4 tablespoons chopped walnuts instead of the celery.

Nutritional Information Per Serving: Calories: 200; Fat: 6 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 50 mg; Protein: 22 g; Carbohydrates: 14 g; Sugars: 10 g

WARM CHICKEN SALAD

Recipe Yield: Yield: 4-1/2 cups (6 servings)

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/warm-chicken-salad.

Ingredients

2 cups diced cooked chicken (8 ounces)

2 cups chopped celery

1/3 cup light mayonnaise

1/4 cup slivered almonds

2 tablespoons fresh lemon juice

1/4 cup chopped green bell pepper

1/4 cup finely chopped onion

2 tablespoons chopped pimiento

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

1/4 cup (about 1 ounce) grated or shredded Swiss cheese

2 cups (2-oz) fat-free or reduced-fat potato chips, coarsely crushed

Directions

Preheat the oven to 350 degrees F. Spray a 2-quart casserole with non-stick pan spray.

Mix all the ingredients except the cheese and potato chips in a large bowl. Turn into the casserole. Top with the cheese and crushed potato chips.

Bake about 25 minutes, until the cheese is melted and the salad is hot.

Nutritional Information Per Serving: Calories: 212; Fat: 11 g; Sodium: 439 mg; Cholesterol: 43 mg; Protein: 15 g; Carbohydrates: 13 g

Diabetic Exchanges: 1/2 Starch, 1 Vegetable, 2 Medium-Fat Meat

Double-Post Monday

Besides being Meatless Monday, it's also Double-Post Monday. Today's offerings include Spicy Buffalo-Style Meatballs and Texas Red Chili. Enjoy!

SUGAR SNAP PEAS AND CARROTS

Recipe Yield: Makes 4 servings.

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

View this online at https://diabeticgourmet.com/diabetic-recipes/sugar-snap-peas-and-carrots.

Ingredients

1 tsp. canola oil

1 small garlic clove, minced

1 tsp. grated or minced ginger

8 oz. sugar snap peas

3 baby carrots, cut lengthwise in 8 strips

3 Tbsp. chicken or vegetable broth, or water

Salt and freshly ground black pepper, to taste

2 large basil leaves, cut crosswise in thin strips

Directions

Heat oil in a medium non-stick skillet over medium-high heat. Saute garlic and ginger until fragrant, about 30 seconds. Add peas and carrots to the pan, stirring to coat them with oil. Add broth or water. Cook, stirring occasionally, until peas are tender-crisp, about 4 minutes. Season to taste with salt and pepper. Mix in basil and serve.

Notes:

Additional Info: 2 g. dietary fiber

Nutritional Information Per Serving: Calories: 47; Fat: 1 g; Sodium: 109 mg; Protein: 2 g; Carbohydrates: 7 g

Diabetic Exchanges: 1-1/2 Vegetable

WARM CHICKEN SALAD

Recipe Yield: Yield: 4-1/2 cups (6 servings)

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/warm-chicken-salad.

Ingredients

2 cups diced cooked chicken (8 ounces)

2 cups chopped celery

1/3 cup light mayonnaise

1/4 cup slivered almonds

2 tablespoons fresh lemon juice

1/4 cup chopped green bell pepper

1/4 cup finely chopped onion

2 tablespoons chopped pimiento

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

1/4 cup (about 1 ounce) grated or shredded Swiss cheese

2 cups (2-oz) fat-free or reduced-fat potato chips, coarsely crushed

Directions

Preheat the oven to 350 degrees F. Spray a 2-quart casserole with non-stick pan spray.

Mix all the ingredients except the cheese and potato chips in a large bowl. Turn into the casserole. Top with the cheese and crushed potato chips.

Bake about 25 minutes, until the cheese is melted and the salad is hot.

Nutritional Information Per Serving: Calories: 212; Fat: 11 g; Sodium: 439 mg; Cholesterol: 43 mg; Protein: 15 g; Carbohydrates: 13 g

Diabetic Exchanges: 1/2 Starch, 1 Vegetable, 2 Medium-Fat Meat

SPICY BUFFALO-STYLE MEATBALLS

Makes 32 appetizer servings.

Find this recipe at: http://diabeticgourmet.com/recipes/html/541.shtml

Ingredients

1 pound 95% lean ground beef

1/2 cup soft bread crumbs

1 egg, slightly beaten

2 tablespoons chopped onion

2 cloves garlic, minced

1/2 teaspoon salt

1/2 teaspoon pepper

2 to 3 tablespoons hot pepper sauce

2 tablespoons butter, melted

1 tablespoon honey

Blue cheese dressing

Celery sticks

Directions

Preheat oven to 350F. Combine ground beef, bread crumbs, egg, onion, garlic, salt and pepper in large bowl, mixing lightly but thoroughly.

Shape beef mixture into 32 1-inch meatballs; place on rack in broiler pan. Bake in 350F oven 18 to 20 minutes.

Meanwhile, combine hot pepper sauce, butter and honey in large bowl; mix well. Add meatballs; stir to coat.

Serve with dressing and celery sticks, as desired. Makes 32 appetizer servings. Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of ground beef done-ness.

Cook's Tip: 1 package (about 18 ounces) frozen fully-cooked beef meatballs can be substituted for ground beef, bread crumbs, egg, onion, garlic, salt and pepper. Cook meatballs according to package directions. Continue as directed in step 3.

Nutritional Information Per Serving: Calories: 33; Protein: 3 g; Fat: 2 g; Sodium: 78 mg; Cholesterol: 16 mg; Carbohydrates: 1 g

ROASTED BABY EGGPLANT AND TOMATOES

Recipe Yield: Yield: 4 servings

Source: Great Healthy Food - Diabetes

Book Title: Great Healthy Food - Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-baby-eggplant-and-tomatoes.

Ingredients

4 baby eggplant, stalks trimmed

8 small plum tomatoes, pierced once

2 tablespoons balsamic vinegar

Salt and pepper, to taste

Directions

Preheat the oven to 375 degrees F.

Cut the baby eggplants into quarters lengthwise.

Put them into an open ovenproof dish with the tomatoes and drizzle them with the balsamic vinegar. Season, then roast in the oven for 1 hour.

Nutritional Information Per Serving: Calories: 56; Fat: 2 g; Sodium: 14 mg; Protein: 2 g; Carbohydrates: 13 g

Diabetic Exchanges: 2 Vegetable

BLUEBERRY CRUMB CAKE

Recipe Yield: Yield: 9 to 12 Servings

Source: 1,001 Delicious Desserts For People with Diabetes

Book Title: 1,001 Delicious Desserts For People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/blueberry-crumb-cake.

Ingredients

4 tablespoons margarine

1 egg

5-1/2 teaspoons "Equal for Recipes" or 18 packets Equal sweetener

1 cup all-purpose flour

1-1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1 teaspoon ground cinnamon

1/2 cup reduced-fat buttermilk

1/2 teaspoon vanilla

Blueberry Crumb Topping (recipe follows)

Blueberry Crumb Topping Ingredients

1/3 cup all-purpose flour

3-1/2 teaspoons Equal for Recipes or 12 packets Equal sweetener

1 teaspoon ground cinnamon

1/2 teaspoon maple extract

4 tablespoons cold margarine, cut into pieces

1 cup fresh, or frozen, blueberries

Directions

Beat margarine, egg, and Equal for Recipes in medium bowl until smooth. Mix in combine flour, baking powder, baking soda, salt, and cinnamon alternately with combined buttermilk and vanilla, beginning and ending with dry ingredients.

Pour batter into greased and floured 8-inch square cake pan; sprinkle Blueberry Crumb Topping evenly over batter.

Bake at 350 degrees F. until toothpick inserted in cakes comes out clean, 35 to 40 minutes. Serve warm.

Blueberry Crumb Topping Directions: Combine flour, Equal for Recipes, and cinnamon in small bowl; sprinkle with maple extract. Cut in margarine until mixture resembles coarse crumbs. Add blueberries and toss.

Nutritional Information Per Serving: Calories: 196; Fat: 11 g; Sodium: 358 mg; Cholesterol: 24 mg; Protein: 6 g; Carbohydrates: 18 g

Diabetic Exchanges: 1 Bread/Starch, 2-1/2 Fat

TEXAS RED CHILI

Recipe Yield: Servings: 8

Source: Family Circle's "All-time Favorite Recipes"

Book Title: Family Circle's "All-time Favorite Recipes

View this online at https://diabeticgourmet.com/diabetic-recipes/texas-red-chili.

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; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Protein: 30 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat

Friday Recipes

It's finally Friday. Here are six yummy recipes to help you through the weekend, including Mexican Chicken Soup and Warm Chicken Salad. Enjoy!

GOULASH SOUP

Recipe Yield: Servings: 6

Source: Deliciously Healthy Favorite Foods Cookbook

Book Title: Deliciously Healthy Favorite Foods Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/goulash-soup.

Ingredients

1 cup chopped onion

1 clove garlic, minced

1/2 pound lean round steak, cut into 1/2" cubes

4 cups water

1 beef bouillon cube

1-2 tablespoons paprika

1/2 teaspoon Morton Lite Salt Mixture

2 ounces tomato paste (or substitute 1 peeled tomato, cut up)

1 medium potato, peeled and diced

Directions

In a large, heavy soup pot sprayed with non-stick spray, stir-fry onion and garlic until golden brown. Remove from pot and set aside. Re-spray pot with non-stick spray and brown beef cubes over medium-high heat.

Add cooked onion and garlic to pot. Add water, bouillon cube, paprika, Morton Lite Salt Mixture and tomato paste or tomato. Cover and simmer for 4 hours. Add potato and simmer for 15 minutes longer.

Nutritional Information Per Serving: Calories: 91; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Protein: 10 g; Carbohydrates: 8 g

Diabetic Exchanges: 1 Lean Meat, 1/2 Bread/Starch

MEXICAN CHICKEN SOUP

Yield: 10 servings. Serving Size: 1-1/2 cups. May be viewed online at http://diabeticgourmet.com/recipes/html/1206.shtml

Ingredients

1 Tbsp canola oil

2 cloves garlic, minced

1 medium onion, sliced

4 celery stalks, sliced

1/8 tsp ground black pepper

2 tsp cumin

1 tsp red pepper flakes

8 cups low-sodium chicken stock

2/3 cup lentils

1 can (19 oz) tomatoes, chopped

3 medium carrots, thinly sliced

2 lbs cooked chicken, cubed

1 small zucchini, thinly sliced

1 cup frozen peas

1 small avocado, peeled and sliced

Directions

In Dutch oven, heat canola oil. Add garlic, onion and celery. Sauté until vegetables are tender. Season with black pepper, cumin and red pepper flakes.

Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.

Add chicken, zucchini and peas.

Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.

Nutritional Information Per Serving: Calories: 250; Protein: 33 g; Fat: 6 g; Sodium: 280 mg; Cholesterol: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 5 g; Carbohydrates: 14 g

SUGAR-FREE BLUEBERRY MUFFINS

This originally came from Diabetic Gourmet, though the recipe is probably more than ten years old. (It was in an email that long ago.) Unfortunately, I no longer have the link to this recipe.

Ingredients

1 cup blueberries, picked over and rinsed

1-3/4 cups plus 2 teaspoons all-purpose flour

1 tablespoon baking powder

1/4 teaspoon nutmeg

1/4 teaspoon cinnamon

2 eggs

1/4 cup canola oil

3/4 cup orange juice

1 teaspoon grated lemon or orange rind

Directions

Preheat oven to 400 degrees F. Spray muffin tin with nonstick cooking spray or line with baking cups.

Lightly coat the blueberries with 2 teaspoons flour by shaking together in a paper bag.

In a large bowl, stir together 1-3/4 cups flour, baking powder, nutmeg, and cinnamon. In a small bowl, beat the eggs lightly. Add oil, orange juice, and grated rind. Add liquid to dry mixture and stir gently. Before the mixtures are fully combined, fold in the blueberries. Fill each muffin cup about two-thirds full. Bake 20-25 minutes.

Nutritional Information Per Serving (1 muffin): Calories: 137, Fat: 6 g, Cholesterol: 36 mg, Sodium: 103 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 3 g, Protein: 3 g

Diabetic Exchanges: 1 Starch, 1 Fat

TERIYAKI TOFU KABOBS

Recipe Yield: Yield 4 servingsServing Size: 2 skewers

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-tofu-kabobs.

Ingredients

8 bamboo skewers

3/4 pound extra firm tofu, drained and cut into 32 cubes

1 red pepper, cut into 16 squares

1 cup canned pineapple chunks, reserve 1/2 cup juice

1 tablespoon lite soy sauce

1 clove garlic

2 teaspoons minced ginger

Directions

Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.

Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.

Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.

Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.

Nutritional Information Per Serving: Calories: 107; Fat: 2 g; Sodium: 147 mg; Protein: 7 g; Carbohydrates: 17 g

Diabetic Exchanges: 1 Carbohydrate, 1 Very Lean Meat

TIKKA KEBABS

Recipe Yield: Makes 4 servings

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

Ingredients

1/2 cup low-fat plain yogurt

1 garlic clove, minced

1 tsp. grated fresh ginger, or 1/4 tsp. ground

1 tsp. tomato paste

1 Tbsp. curry powder

Salt and freshly ground black pepper, to taste

12 oz. boneless skinned chicken breast, cut in 24 pieces

8 1-inch cubes fresh or canned pineapple

1 medium red onion, cut in 20 wedges

1 large green bell pepper, cut in 20 pieces

Canola oil cooking spray

Directions

In a medium bowl, combine yogurt, garlic, ginger, tomato paste, curry powder, salt and pepper. Mix in chicken to coat on all sides. Cover bowl and refrigerate 2 to 8 hours.

Preheat grill or broiler. Soak skewers in water at least 15 minutes.

Remove chicken from marinade, scraping off and discarding most of marinade. Onto each skewer thread a piece of pineapple, then chicken, onion wedge and green pepper. Repeat, minus pineapple, until each kebab contains 6 pieces of chicken, 5 onion wedges, 5 pieces of pepper and 2 pineapple cubes, one cube at each end.

To help prevent charring, spray kebabs with cooking oil spray. Cook skewers 4 to 5 minutes, making sure they are far enough from the heat source to avoid charring. Turn and cook until chicken is opaque throughout, about 4 minutes.

Serve kebabs. Kebabs go especially well with freshly-cooked brown rice or tucked inside pita bread lined with lettuce leaves.

Nutritional Information Per Serving: Calories: 161; Fat: 2 g; Sodium: 81 mg; Protein: 23 g; Carbohydrates: 14 g

Diabetic Exchanges: 2 Vegetable, 1/2 Fruit, 3 Low-Fat Meat

WARM CHICKEN SALAD

Recipe Yield: Yield: 4-1/2 cups (6 servings)

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/warm-chicken-salad.

Ingredients

2 cups diced cooked chicken (8 ounces)

2 cups chopped celery

1/3 cup light mayonnaise

1/4 cup slivered almonds

2 tablespoons fresh lemon juice

1/4 cup chopped green bell pepper

1/4 cup finely chopped onion

2 tablespoons chopped pimiento

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

1/4 cup (about 1 ounce) grated or shredded Swiss cheese

2 cups (2-oz) fat-free or reduced-fat potato chips, coarsely crushed

Directions

Preheat the oven to 350 degrees F. Spray a 2-quart casserole with non-stick pan spray.

Mix all the ingredients except the cheese and potato chips in a large bowl. Turn into the casserole. Top with the cheese and crushed potato chips.

Bake about 25 minutes, until the cheese is melted and the salad is hot.

Nutritional Information Per Serving: Calories: 212; Fat: 11 g; Sodium: 439 mg; Cholesterol: 43 mg; Protein: 15 g; Carbohydrates: 13 g

Diabetic Exchanges: 1/2 Starch, 1 Vegetable, 2 Medium-Fat Meat

Wednesday Recipes

We're half-way through the week; if we made it this far, we can finish up the week. Here are six yummy recipes to help you through the day (and the rest of the week), including Beef Teriyaki and Warm Chicken Salad. Enjoy!

BAKED CHICKEN PARMESAN

Recipe Yield: Servings: 6

View this online at https://diabeticgourmet.com/diabetic-recipes/baked-chicken-parmesan

Ingredients

Vegetable oil spray

4 slices whole-wheat bread

1/4 cup plus 2 tablespoons grated Parmesan cheese

1-1/2 tablespoons finely snipped fresh parsley

1-1/2 teaspoons paprika

3/4 teaspoon garlic powder

1/2 teaspoon dried thyme, crumbled

1/2 cup nonfat or low-fat buttermilk

Vegetable oil spray

6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed

Directions

Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.

In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.

Pour buttermilk into a shallow bowl.

Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.

Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.

Nutritional Information Per Serving: Calories: 209; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Protein: 38 g; Carbohydrates: 11 g

Diabetic Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat

BEEF TERIYAKI

Recipe Yield: Servings: 5

View this online at https://diabeticgourmet.com/diabetic-recipes/beef-teriyaki.

Ingredients

1 pound beef boneless sirloin steak

1/4 cup soy sauce

1/4 cup dry sherry, white wine or chicken broth

1 tablespoon vegetable oil

2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger

1 teaspoon sugar (or sugar substitute)

1 clove garlic, chopped

Directions

Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.

Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.

Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g; Carbohydrates: 1 g

Diabetic Exchanges: 2-1/2 Low-Fat Meat

TURKEY CASSEROLE

Recipe Yield: Serves: 4

Source: Light and Easy Diabetes Cuisine

Book Title: Light and Easy Diabetes Cuisine

View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.

Ingredients

4 ounces vegetale elbow or shell macaroni

1/2 pound ground turkey

1/4 cup chopped onion

1 garlic clove, minced

1/2 cup tomato sauce

1/2 teaspoon dried leaf thyme

1/4 teaspoon ground cinnamon

1/4 teaspoon salt

Pepper to Taste

1/2 cup shredded part-skim mozzarella cheese

Directions

Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.

In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.

Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 20 g

Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable

WARM CHICKEN SALAD

Recipe Yield: Yield: 4-1/2 cups (6 servings)

Source: The New Family Cookbook for People with Diabetes

Book Title: The New Family Cookbook for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/warm-chicken-salad.

Ingredients

2 cups diced cooked chicken (8 ounces)

2 cups chopped celery

1/3 cup light mayonnaise

1/4 cup slivered almonds

2 tablespoons fresh lemon juice

1/4 cup chopped green bell pepper

1/4 cup finely chopped onion

2 tablespoons chopped pimiento

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

1/4 cup (about 1 ounce) grated or shredded Swiss cheese

2 cups (2-oz) fat-free or reduced-fat potato chips, coarsely crushed

Directions

Preheat the oven to 350 degrees F. Spray a 2-quart casserole with non-stick pan spray.

Mix all the ingredients except the cheese and potato chips in a large bowl. Turn into the casserole. Top with the cheese and crushed potato chips.

Bake about 25 minutes, until the cheese is melted and the salad is hot.

Nutritional Information Per Serving: Calories: 212; Fat: 11 g; Sodium: 439 mg; Cholesterol: 43 mg; Protein: 15 g; Carbohydrates: 13 g

Diabetic Exchanges: 1/2 Starch, 1 Vegetable, 2 Medium-Fat Meat

NOODLE KUGEL

Yield: 12 Servings

Source: The New Family Cookbook for People with Diabetes

Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Print Version: http://diabeticgourmet.com/recipes/html/684.shtml

Ingredients

8 ounces uncooked broad egg noodles

3 large eggs, beaten, or 3/4 cup egg substitute

3/4 cup low-fat small-curd cottage cheese

1 tablespoon brown sugar

1 teaspoon ground cinnamon

1 teaspoon pure vanilla extract

1 large tart apple, peeled, cored, and diced in 1/4-inch pieces

1/4 cup raisins, soaked in hot water for 10 minutes and drained

1/4 cup margarine, melted

Directions

Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.

Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.

Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.

Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.

Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat

MELON WITH FRESH BERRY SAUCE

Recipe Yield: Yield: 6 servings

Source: The Complete Diabetes Prevention Plan

Book Title: The Complete Diabetes Prevention Plan

View this online at https://diabeticgourmet.com/diabetic-recipes/melon-with-fresh-berry-sauce

Ingredients

3-1/3 cups fresh or frozen (thawed and undrained) raspberries or blackberries

1-1/2 tablespoons orange juice

1/2 teaspoon lemon juice

Sugar substitute equal to 3 tablespoons sugar

1/2 raspberries or blackberries

1/2 honeydew melon

Directions

Place 2 cups of the berries and all of the orange juice and lemon juice in a blender or food processor and process until smooth. Pour the mixture into a wire strainer and use the back of a spoon to push the mixture through the strainer and into a bowl. Discard the seeds. Stir the sugar substitute into the berry puree and set the sauce aside.

Remove the seeds and rind from the melons. Cut each melon piece into 3 long wedges and then cut each wedge in half crosswise to make a total of 12 shorter wedges. Using a sharp knife, slice each melon wedge lengthwise toward the point without cutting completely to the end and open each wedge into fan shape.

Place 2 tablespoons of the sauce on each of 6 dessert plates. Top the sauce on each plate with a cantaloupe and honeydew fan and garnish with some of the remaining fresh berries. Serve immediately.

Nutritional Information Per Serving: Calories: 85; Fat: 0.2 g; Fiber: 3.3 g; Sodium: 41 mg; Protein: 1.6 g; Carbohydrates: 21 g

Diabetic Exchanges: 1-1/2 Carbohydrate