Diabetic Thursday

It's time for another round of Diabetic Thursday. Today's yummy offerings include Easy Pantry Tuna Penne and Grilled Citrus Chicken Skewers. Enjoy!

SANTA FE CHICKEN

This recipe begins, "This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce."

Yield: 6 servings

Ingredients

2 teaspoons chili powder

1 teaspoon ground cumin

1 tablespoon vegetable oil

6 skinless, boneless chicken breast halves (1-3/4 pounds)

1 teaspoon minced garlic

4 green onions, minced (about 1/2 cup)

1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup

1/2 cup Pace Picante Sauce

1/2 cup water

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

1 cup whole kernel corn

2 tablespoons chopped fresh cilantro leaves

Directions

Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.

Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.

Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.

Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g

EASY PANTRY TUNA PENNE

Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.

Makes 6 main dish servings.

Source: Dreamfields Healthy Carb Pasta

Author: Chef Jim Coleman

Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml

Ingredients

1 box Dreamfields Penne Rigate

1-1/2 tablespoons olive oil

1 small onion, chopped

3 cloves garlic, minced

1 can (14.5 ounces) crushed tomatoes in juice

1-1/2 tablespoons chopped fresh parsley

1 tablespoon fresh lemon juice

1 tablespoon capers, drained (optional)

1/4 to 1/2 teaspoon crushed red pepper flakes

2 cans (5 ounces each) water-packed tuna, drained

Directions

Cook pasta according to package directions. Drain and return to pan.

Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.

Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.

Add pasta to sauce. Stir gently to coat.

Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g

SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO

This recipe begins, "This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures."

Yield: 4 servings.

Serving size: 2/3 cup bok choy mixture, 1 cup spinach.

Source: CanolaInfo

View recipe: http://diabeticgourmet.com/recipes/html/1205.shtml

Ingredients

1 Tbsp canola oil

1 bunch bok choy, rinsed well and chopped (4 cups)

1/3 cup chopped whole green onions

2 cloves garlic, minced

1 tsp minced fresh ginger

1 Tbsp reduced-sodium soy sauce

1/4 tsp freshly ground black pepper

2 Tbsp chopped fresh cilantro

4 cups fresh baby spinach leaves

Directions

In large skillet, heat canola oil over medium-high heat.

Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.

Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.

Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.

Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g

GRILLED CITRUS CHICKEN SKEWERS

This one begins, "These Grilled Citrus Chicken Skewers are a great way to start the grilling season." Works for any summer holiday.

Yield: 5 to 6 servings.

Photo and recipe: http://diabeticgourmet.com/recipes/html/1209.shtml

Ingredients

1/3 cup canola oil

1 Tbsp lemon juice

1 tsp grated lemon zest

1/4 cup orange juice

1 1/2 tsp dried oregano

salt and pepper to taste

2 cloves garlic, minced

4 skinless, boneless chicken breasts, cut into 1 inch pieces

1 lb crimini mushrooms

8 asparagus spears, cut into 2 inch spears

12 cherry tomatoes

8 (12 inch) grilling skewers (12 inch)

Directions

In medium sized bowl, combine canola oil, lemon juice, lemon zest, orange juice, oregano, salt, pepper and garlic. Whisk until ingredients are well combined.

Add chicken, mushrooms, asparagus and tomatoes. Toss until well coated. Marinate for 20-30 minutes in the refrigerator.

Thread chicken pieces and vegetables alternately on skewers. Discard marinade.

Meanwhile, heat barbecue to medium heat. Grill skewers on lightly oiled grill, turning once with tongs. Grill until chicken cooked through, about 5 to 8 minutes.

Nutritional Information Per Serving: Calories: 240; Protein: 20 g; Fat: 15 g; Sodium: 100 mg; Cholesterol: 50 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 7 g

HERBED ASPARAGUS

Yield: 8 servings

Source: Mr. Food Every Day's a Holiday Diabetic Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml

Ingredients

2 pounds fresh asparagus, trimmed

1 cup reduced-fat Italian dressing

1/2 of a small red bell pepper, diced

2 tablespoons chopped fresh parsley

1/2 teaspoon dried chives

1 hard-boiled egg, finely chopped (optional)

Directions

Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.

In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.

Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.

Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.

Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable

TOMATO, BASIL AND MOZZARELLA SALAD

Yield: 4 servings

Print: http://diabeticgourmet.com/recipes/html/189.shtml

Ingredients

1 pound ripe tomatoes (2-3)

5-6 fresh mozzerella balls (small size)

2-3 fresh basil leaves, diced

2 teaspoons olive oil

Dash of salt (optional)

Direction

Slice tomatoes into 1/2-inch thick slices.

Arrange 2-3 tomato slices on each salad plate.

Cut fresh mozzerella ball into halves.

Top each tomato slice with sliced mozzerella.

Drizzle olive oil over the tomatoes.

Top each mozzerella half with fresh basil.

Sprinkle dash of salt over dish. (optional)

Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat