Diabetic Thursday

It's Thursday, which means six diabetic recipes. Enjoy!

GRILLED ORANGE-MUSTARD CHICKEN

Servings: 4

Serving Size: 1/2 chicken breast plus 2 orange wedges

Source: The New Family Cookbook for People with Diabetes

View online: http://diabeticgourmet.com/recipes/html/585.shtml

Ingredients

4 skinless chicken breast halves, OR 4 skinless leg quarters (about 1-3/4 pounds)

1/2 cup orange juice

1/4 cup orange-flavored liqueur

1 tablespoon plus 1 teaspoon grainy Dijon mustard

2 tablespoons chipped fresh thyme leaves, OR 1 teaspoon dried thyme

2 cloves garlic, minced

1 medium orange, peeled and cut into 8 wedges

Directions

Place chicken in a shallow glass dish or plastic bag.

To make the marinade, combine the remaining ingredients except the orange wedges in a small bowl; pour over the chicken. Cover and refrigerate at least 1 hour. Drain the chicken, reserving the marinade.

Preheat a grill or the broiler.

Grill over medium coals, covered with foil or with a grill cover, or broil 4 to 5 inches from the heat source 5 minutes per side, or until the chicken is cooked through, basting often with the marinade. (Discard any remaining marinade. Do not pour it over the cooked chicken.)

Garnish the chicken portions with orange wedges at serving time.

Nutritional Information Per Serving: Calories: 175; Protein: 26 g; Fat: 3 g; Sodium: 93 mg; Cholesterol: 69 mg; Dietary Fiber: 1 g; Sugars: 9 g; Carbohydrates: 10 g; Exchanges: 1/2 Fruit, 4 Very Lean Meat

AMAZING NEW ORLEANS BRAISED ONIONS

Yield: 10 servings

Source: America's Everyday Diabetes Cookbook

View online: http://diabeticgourmet.com/recipes/html/590.shtml

Ingredients

2 to 3 large Spanish onions

6 to 9 whole cloves

1/2 teaspoon salt

1/2 teaspoon cracked black peppercorns

Pinch ground thyme

Grated zest and juice of 1 orange

1/2 cup condensed beef broth, undiluted

Finely chopped fresh parsley, optional

Hot pepper sauce, optional

Directions

Stud onions with cloves. Place in slow cooker stoneware and sprinkle with salt, peppercorns, thyme and orange zest.

Pour orange juice and beef broth over onions, cover and cook on LOW for 8 hours or on High for 4 hours, until onions are tender.

Keep onions warm. In a saucepan over medium heat, reduce cooking liquid by half.

When ready to serve, cut onions into quarters. Place on a deep platter and cover with sauce. Sprinkle with parsley, if desired, and pass the hot pepper sauce, if desired.

Nutritional Information Per Serving: Calories: 20; Protein: 1 g; Sodium: 188 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 4 g; Exchanges: 1 Vegetable

HONEY-MUSTARD CHICKEN WINGS

Serves: 8 (16 drumettes).

Serving Size: 2 drumettes

Source: The New Family Cookbook for People with Diabetes

View recipe here: http://diabeticgourmet.com/recipes/html/599.shtml

Ingredients

2 tablespoons spicy brown mustard or prepared mustard with horseradish

1 tablespoon plus 1 teaspoon honey

1/3 cup plain dry bread crumbs

1-1/2 pounds chicken wine drumettes (about 16 pieces)

1/4 teaspoon Hungarian paprika, preferably hot (optional)

Directions

Preheat the oven to 375 degrees F.

Spray a cookie sheet with nonstick spray.

Combine the mustard and honey in a small bowl. Place the bread crumbs in a separate shallow bowl. Brush each wing sections with the mustard mixture. Roll each in bread crumbs; shake off the excess.

Place the wings on the cookie sheet and sprinkle with paprika, if desired. Bake the wings 30 minutes, or until crisp. Serve warm.

Nutritional Information Per Serving: Calories: 129; Protein: 10 g; Fat: 7 g; Sodium: 113 mg; Cholesterol: 29 mg; Dietary Fiber: 0 g; Sugars: 3 g; Carbohydrates: 6 g; Exchanges: 1/2 Starch, 1 Medium-Fat Meat

SPICY ARTICHOKE DIP

Makes: 1 cup (8 servings)

Source: The New Family Cookbook for People with Diabete

View recipe here: http://diabeticgourmet.com/recipes/html/598.shtml

Ingredients

One 14 ounce can artichoke hearts, drained

One 4-ounce can chopped green chiles, drained

2 tablespoons light mayonnaise

1 tablespoon fresh lemon juice

1 teaspoon olive oil

1/4 teaspoon hot pepper sauce

Directions

Combine all the ingredients in a food processor or blender. Blend until almost smooth.

Heat the mixture in a medium saucepan for 5 minutes over low heat, or until hot, or bake in a small casserole at 350 degrees F. for 15 minutes. Serve warm.

Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 2 g; Sodium: 178 mg; Cholesterol: 2 mg; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 3 g; Exchanges: 1 Vegetable

INDIAN CUCUMBER SALAD

Serves: 4

Find this recipe at: http://diabeticgourmet.com/recipes/html/274.shtml

Ingredients

3 medium-size cucumbers

1 cup plain low-fat yogurt

1 tablespoon fresh lemon juice

1 teaspoon ground cumin

1 teaspoon dried mint leaves

Directions

Peel cucumbers, cut in half, discard seeds and slice thinly. Mix remaining ingredients together , add cucumbers and stir together.

Nutritional Information Per Serving : Calories: 37; Protein: 3 g; Sodium: 46 mg; Cholesterol: 1 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable

SCALLOPS AU GRATIN

Serves: 6

Source: Family Circle All-Time Favorite Recipes

Find this recipe at: http://diabeticgourmet.com/recipes/html/249.shtml

Ingredients

3 teaspoons unsalted butter

1-1/2 pound bay scallops

1/2 cup finely chopped shallots

1/2 teaspoon dried tarragon

1/2 cup evaporated nonfat milk

1/4 cup dry white wine

2 teaspoons Dijon mustard

1 tablespoon cornstarch

3 tablespoons water

1/4 cup shredded reduced-fat Jarlsberg cheese

1/4 dry plain bread crumbs

1 tablespoon grated Parmesan cheese

1/4 teaspoon salt

1/4 teaspoon black pepper

Lemon wedges for serving

Directions

Heat oven to 400 degrees F.

Melt 1 teaspoon butter in a large non-stick skillet over medium heat. Add scallops, shallots and tarragon and saute until scallops are translucent, 3 minutes. Remove with a slotted spoon to a medium-size bowl.

Add milk, wine, and mustard to skillet. Bring to boiling. Stir together cornstarch and water in a small cup; stir into skillet. Cook, stirring, until thickened. Remove from heat. Stir in Jarlsberg until melted. Add to scallops.

Mix together bread crumbs, Parmesan cresses, remaining 2 teaspoons butter, salt and pepper in a small bowl. Spoon scallop mixture into six 1/2-cup oven-proof ramekins or scallops shells. Top with bread crumb mixture. Bake in heated 400 degree F. oven 10-13 minutes or until cheese is bubbly and crumbs are golden. Serve with lemon wedges.

Nutritional Information Per Serving: Calories: 151; Protein: 14 g; Fat: 5 g; Sodium: 474 mg; Cholesterol: 27 mg; Carbohydrates: 11 g; Exchanges: 2 Medium-Fat Meat; 1/2 Bread/Starch