Diabetic Meals

If it's Thursday, it's time for more diabetic food. Enjoy!

TANDOORI CHICKEN

Yield: 9 servings

Source: Suzi Castle's Deliciously Healthy Favorite Foods Cookbook

Info: http://diabeticgourmet.com/book_archive/details/16.shtml

Ingredients

3 pounds boneless, skinless chicken breasts

1 cup plain nonfat yogurt

1 teaspoon Morton lite Salt Mixture

1 teaspoon pepper

1 teaspoon paprika

1 teaspoon dried ginger

1 teaspoon curry powder

2 tablespoons lemon juice

1/2 teaspoon red food coloring, optional

3 cloves garlic, minced

Directions

Mix all ingredients. Marinate chicken in refrigerator for 8 hours or overnight.

Remove chicken from marinade and place on aluminum foil-lined cookie sheet sprayed with non-stick spray.

Bake in a preheated 425 degree F. oven for 35 minutes, or barbecue 5" from hot coals for 10 to 15 minutes, turning once. Serve with rice, if desired.

Nutritional Information Per Serving: Calories: 156; Fat: 1.62 grams; Carbohydrates: 1.78 grams; Protein: 20.6 grams; Sodium: 302 mg; Cholesterol: 76 mg

Exchanges: 3 Lean Meat, 2 Fat

ORANGE AND ALMOND CAKE

Yield: 10 slices

Serving Size: 1 slice

View Online: http://diabeticgourmet.com/recipes/html/613.shtml

Ingredients

3/4 cup all-purpose flour

Pinch of salt

2 teaspoons baking powder

2 large eggs

1/2 cup reduced-fat margarine, at room temperature

1/3 cup plus 2 tablespoons granulated sugar

1/3 cup ground almonds

1/2 teaspoon almond extract

2 teaspoons finely grated orange zest

Directions

Preheat the oven to 350 degrees F.

Lightly grease the base of an 8-inch non-stick baking pan and line with parchment paper.

Sift the flour, salt and baking powder together. Beat the eggs until they are light and frothy.

Beat the margarine and sugar together until smooth and creamy. Add the beaten eggs gradually, beating well between each addition. If the mixture shows any signs of curdling, beat in a little of the flour mixture.

Stir in the flour mixture together with the ground almonds, almond extract and orange zest and mix lightly to a thick, fluid (but not runny) consistency, adding a little orange juice or water if necessary.

Pour into the prepared pan, smooth the top, and bake in the center of the oven for about 45-50 minutes, or until a skewer comes out clean when inserted into the center.

Strip off the parchment paper and leave the cake to cool on a wire rack.

Nutritional Information Per Serving: Calories: 122 ; Protein: 2 g ; Fat: 6 g ; Sodium: 99 mg; Cholesterol: 32 mg ; Dietary Fiber: 0 g ; Carbohydrates: 16 g

Exchanges: 1/2 Starch, 2/3 Other Carbohydrate, 1 Fat

BANANA PINEAPPLE TROPICAL PIE

Ingredients

Pastry for single crust 9-inch pie

2 packages (8 oz. each) reduced-fat cream cheese, softened

1/2 cup Equal Spoonful or Granulated*

1 container (8 oz.) light whipped topping, thawed if frozen

1 can (8 oz.) crushed pineapple, well drained

1/4 cup flaked coconut, divided

1/2 teaspoon rum extract

2 medium ripe bananas, cut into 1/2-inch thick slices

1 tablespoon chopped pecans

* May substitute 12 packets Equal sweetener

Directions

Preheat oven to 375F. Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce side and bottom of pastry with tines of a fork. Bake 10 to 12 minutes or until lightly browned. Cool completely on wire rack.

Meanwhile, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Gradually mix in whipped topping, pineapple, 3 tablespoons coconut and rum extract.

Place half of cream cheese mixture over pie crust. Arrange banana slices in single layer. Top with remaining cream cheese mixture. Sprinkle top of pie with remaining 1 tablespoon coconut and chopped pecans. Refrigerate 2 to 3 hours before serving.

Nutritional Information (Per Serving): Calories: 272; Protein: 6 g; Sodium: 199 mg; Cholesterol: 29 mg; Fat: 16 g; Carbohydrates: 26 g

Exchanges: 1-1/2 starch, 1/2 fruit, 3 fat

CRANBERRY-APPLE SPINACH SALAD

Yield: 4 servings

Source: The Complete Diabetes Prevention Plan

Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml

View online: http://diabeticgourmet.com/recipes/html/444.shtml

Ingredients

6 cups moderately packed fresh spinach leaves

1/4 cup light balsamic vinaigrette salad dressing or Citrus Vinaigrette

1 cup matchstick-sized pieces apple

1/4 cup dried cranberries

1/4 cup chopped walnuts or toasted pecans

1/4 cup crumbled reduced-fat feta or blue cheese

Directions

Place the spinach leaves and salad dressing in a large bowl and toss to mix well. Divide the mixture between 4 salad plates.

Top the spinach on each plate with a quarter of the apples, cranberries, nuts, and cheese. Serve immediately.

Nutritional Information Per Serving: Calories: 141 ; Protein: 4.7 g ; Fat: 8.3 g ; Sodium: 272 mg; Cholesterol: 2 mg ; Carbohydrates: 13 g

Exchanges: 1 Vegetable, 1/2 Fruit, 1-1/2 Fat

COCONUT CUSTARD PIE

Ingredients

Pastry for single-crust 9 inch pie

4 eggs

2 cups 2% milk

1 cup Equal Spoonful or Granulated*

2 tablespoons cornstarch

1/2 teaspoon salt

1/2 cup toasted flaked coconut

1 teaspoon coconut extract (optional)

* May substitute 24 packets Equal sweetener

Directions

Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.

Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients. Pour mixture into pastry shell.

Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean. Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.

Nutritional Information (Per Serving): Calories: 194; Protein: 6 g; Sodium: 301 mg; Cholesterol: 115 mg; Fat: 11 g; Carbohydrates: 19 g

Exchanges: 1/2 milk, 1/2 starch, 2 fat

TORTILLA SALAD

Yield: 2 servings

Source: Mix 'n Match Meals in Minutes

View online: http://diabeticgourmet.com/recipes/html/442.shtml

Ingredients

4 cups washed ready-to-eat shredded iceberg lettuce

1 cup canned black beans, rinsed and drained

2 tablespoons shredded reduced-fat Monterey Jack cheese

2 tablespoons Paul Newman's Oil and Vinegar Salad dressing

1 cup broken tortilla chips

Directions

Toss iceberg lettuce, black beans, and cheese together in a salad bowl. Add dressing and toss to mix. Sprinkle tortilla chips on top.

Nutritional Information Per Serving: Calories: 323 ; Protein: 12 g ; Fat: 15 g ; Sodium: 356 mg; Cholesterol: 5 mg ; Carbohydrates: 36 g

Exchanges: 2-1/2 Starch, 1 Lean Meat, 2 Fat