It's Diabetic Thursday, time to check out how yummy, healthy, and easy diabetic food can be. Today's six yummy recipes include Chicken with Sun-Dried Tomatoes and Baked Vanilla Custard. Enjoy!
SUMMER RATATOUILLE
Yield: 4 (1 cup) servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=857
Online version: http://diabeticgourmet.com/recipes/html/857.shtml
Source: Express Lane Diabetic Cooking
Ingredients
1 tablespoon olive oil, divided
3 cups combination sliced zucchini and yellow squash
1 cup sliced onion
1 cup halved cherry tomatoes
1/3 cup minced fresh mint leaves
1 tablespoon fresh lemon juice
1 (4.75 oz) can prepared eggplant caponata
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
Directions
In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.
Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.
Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Fat: 6 g; Sodium: 299 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 11 g; Exchanges: 2 Vegetable, 1 Fat
MARINATED CHICKPEA AND TUNA SALAD
Yield: 4 servings
Serving size is 1/2 cup tuna, 1 cup vegetables, and 1/2 cup chickpeas.
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=858
Online version: http://diabeticgourmet.com/recipes/html/858.shtml
Source: Express Lane Diabetic Cooking
Ingredients
2 cups chickpeas, rinsed and drained
2 cups red or green bell pepper strips
1 cup halved cherry tomatoes
1/2 cup sliced celery
2 tablespoons sliced green onions
1 cup sliced or shredded carrots
2 cups tuna (canned or from the salad bar)
2 tablespoons regular or garlic-flavored olive oil
1/4 cup balsamic or red wine vinegar
1 teaspoon minced fresh rosemary
2 tablespoons minced fresh basil
1/8 teaspoon salt
1/8 teaspoon fresh ground black pepper
Directions
Combine all ingredients in a salad bowl. Refrigerate for 1 hour before serving.
Nutritional Information Per Serving: Calories: 325; Protein: 28 g; Fat: 10 g; Sodium: 483 mg; Cholesterol: 22 mg; Dietary Fiber: 9 g; Sugars: 7 g; Carbohydrates: 32 g; Exchanges: 1-1/2 Starch, 2 Vegetable, 3 Very Lean Meat, 1 Fat
BAKED VANILLA CUSTARD
Recipe Yield: Yield: 10 servings
View online with photo: https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard
Print version: https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard/print/
Ingredients
1 quart 2% milk
6 eggs
1 cup plus 2 tablespoons Equal® Spoonful*
2-1/2 teaspoons vanilla
1/4 teaspoon salt
Sliced fresh fruit (optional)
Fresh mint (optional)
* May substitute 27 packets Equal sweetener
Directions
Heat milk just to boiling in medium saucepan. Let cool 5 minutes.
Beat eggs, Equal, vanilla and salt in large bowl until smooth. Gradually beat in hot milk.
Pour mixture into ten 6-ounce custard cups or 1-1/2 quart glass casserole. Place custard cups or casserole in roasting pan. Pour 1 inch of hot water into roasting pan.
Bake, uncovered, in preheated 325F oven 50 to 60 minutes or until sharp knife inserted halfway between center and edge of custard comes out clean.
Remove custard cups or casserole from roasting pan. Cool completely on wire rack.
Cover and refrigerate several hours or overnight.
Serve garnished with sliced fresh fruit and mint, if desired.
Notes:
Traditional baked custard with half the calories. Made with Equal and reduced-fat milk, all the great flavor is still there. Garnished with fresh fruit and mint it looks good, too.
Nutritional Information Per Serving: Calories: 90; Fat: 5 grams; Sodium: 124 mg; Cholesterol: 135 mg; Protein: 7 grams; Carbohydrates: 5 grams; Diabetic Exchanges: 1/2 milk, 1/2 lean meat
CHICKEN WITH SUN-DRIED TOMATES
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=868
Online version: http://diabeticgourmet.com/recipes/html/868.shtml
Source: Magic Menus for People with Diabetes
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Protein: 27 g; Fat: 5 g; Sodium: 155 mg; Cholesterol: 64 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Fat
ONION AND BLUE CHEESE FOCACCIA
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=685
View recipe: http://diabeticgourmet.com/recipes/html/685.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Ingredients
Olive oil cooking spray
2 cups thinly sliced onions
4 cloves garlic, minced
1/2 teaspoon dried rosemary leaves
Salt and pepper, to taste
1 focaccia (Italian flat bread, 10 ounces)
1/4 cup chopped sun-dried tomatoes (not in oil)
2-3 ounces crumbled blue cheese
2 tablespoons grated fat-free Parmesan cheese
Directions
Spray large skillet with cooking spray; heat over medium heat until hot.
Cook onions and garlic, covered, over medium heat until wilted, about 5 minutes. Cook, uncovered, over low heat until tender and lightly browned, about 15 minutes. Stir in rosemary and season with salt and pepper.
Arrange onions on focaccia; sprinkle with sun-dried tomatoes and cheeses. Bake at 350 degrees until focaccia is hot and cheese melted, about 15 minutes. Cut into wedges.
Nutritional Information Per Serving: Calories: 146; Protein: 5.9 g; Fat: 3.5 g; Sodium: 354 mg; Cholesterol: 5.2 mg; Carbohydrates: 23.3 g; Exchanges: 2 Vegetable, 1 Bread, 1/2 Fat
NO BAKE CHERRY CUSTARD CAKEServings: 12
Source: Cinnamon Hearts
Find this recipe at: http://diabeticgourmet.com/recipes/html/197.shtml
Ingredients
1 prepared Angel Food cake (10 inches)
1 package (1.4 oz) sugar-free instant vanilla pudding mix
1-1/2 cups milk (2%)
1 cup light sour cream
1 can (21oz) light cherry pie filling
Directions
Tear the Angel Food cake into bite size pieces. Press into an 11x17-inch baking dish.
In a mixing bowl, combine the pudding mix, milk and sour cream. Beat until thickened, about 2 minutes. Spread over the cake.
Spoon the cherry pie filling evenly over the top of the cake. Chill thoroughly until serving time.
Nutritional Information Per Serving: Calories: 184; Fat: 3 g; Sodium: 319 mg; Cholesterol: 9 mg; Carbohydrates: 36 g; Exchanges: 1 Fruit; 1-1/2 Bread/Starch; 1/2 Fat
Showing posts with label Chicken with Sun-Dried Tomatoes. Show all posts
Showing posts with label Chicken with Sun-Dried Tomatoes. Show all posts
Thursday, April 22, 2021
Thursday, January 28, 2021
Diabetic Thursday
It's Diabetic Thursday, time to check out how yummy, healthy, and easy diabetic food can be. Today's six yummy recipes include Chicken with Sun-Dried Tomatoes and Baked Vanilla Custard. Enjoy!
SUMMER RATATOUILLE
Yield: 4 (1 cup) servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=857
Online version: http://diabeticgourmet.com/recipes/html/857.shtml
Source: Express Lane Diabetic Cooking
Ingredients
1 tablespoon olive oil, divided
3 cups combination sliced zucchini and yellow squash
1 cup sliced onion
1 cup halved cherry tomatoes
1/3 cup minced fresh mint leaves
1 tablespoon fresh lemon juice
1 (4.75 oz) can prepared eggplant caponata
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
Directions
In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.
Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.
Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Fat: 6 g; Sodium: 299 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 11 g; Exchanges: 2 Vegetable, 1 Fat
MARINATED CHICKPEA AND TUNA SALAD
Yield: 4 servings
Serving size is 1/2 cup tuna, 1 cup vegetables, and 1/2 cup chickpeas.
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=858
Online version: http://diabeticgourmet.com/recipes/html/858.shtml
Source: Express Lane Diabetic Cooking
Ingredients
2 cups chickpeas, rinsed and drained
2 cups red or green bell pepper strips
1 cup halved cherry tomatoes
1/2 cup sliced celery
2 tablespoons sliced green onions
1 cup sliced or shredded carrots
2 cups tuna (canned or from the salad bar)
2 tablespoons regular or garlic-flavored olive oil
1/4 cup balsamic or red wine vinegar
1 teaspoon minced fresh rosemary
2 tablespoons minced fresh basil
1/8 teaspoon salt
1/8 teaspoon fresh ground black pepper
Directions
Combine all ingredients in a salad bowl. Refrigerate for 1 hour before serving.
Nutritional Information Per Serving: Calories: 325; Protein: 28 g; Fat: 10 g; Sodium: 483 mg; Cholesterol: 22 mg; Dietary Fiber: 9 g; Sugars: 7 g; Carbohydrates: 32 g; Exchanges: 1-1/2 Starch, 2 Vegetable, 3 Very Lean Meat, 1 Fat
BAKED VANILLA CUSTARD
Recipe Yield: Yield: 10 servings
View online with photo: https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard
Print version: https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard/print/
Ingredients
1 quart 2% milk
6 eggs
1 cup plus 2 tablespoons Equal® Spoonful*
2-1/2 teaspoons vanilla
1/4 teaspoon salt
Sliced fresh fruit (optional)
Fresh mint (optional)
* May substitute 27 packets Equal sweetener
Directions
Heat milk just to boiling in medium saucepan. Let cool 5 minutes.
Beat eggs, Equal, vanilla and salt in large bowl until smooth. Gradually beat in hot milk.
Pour mixture into ten 6-ounce custard cups or 1-1/2 quart glass casserole. Place custard cups or casserole in roasting pan. Pour 1 inch of hot water into roasting pan.
Bake, uncovered, in preheated 325F oven 50 to 60 minutes or until sharp knife inserted halfway between center and edge of custard comes out clean.
Remove custard cups or casserole from roasting pan. Cool completely on wire rack.
Cover and refrigerate several hours or overnight.
Serve garnished with sliced fresh fruit and mint, if desired.
Notes:
Traditional baked custard with half the calories. Made with Equal and reduced-fat milk, all the great flavor is still there. Garnished with fresh fruit and mint it looks good, too.
Nutritional Information Per Serving: Calories: 90; Fat: 5 grams; Sodium: 124 mg; Cholesterol: 135 mg; Protein: 7 grams; Carbohydrates: 5 grams; Diabetic Exchanges: 1/2 milk, 1/2 lean meat
CHICKEN WITH SUN-DRIED TOMATES
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=868
Online version: http://diabeticgourmet.com/recipes/html/868.shtml
Source: Magic Menus for People with Diabetes
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Protein: 27 g; Fat: 5 g; Sodium: 155 mg; Cholesterol: 64 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Fat
ONION AND BLUE CHEESE FOCACCIA
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=685
View recipe: http://diabeticgourmet.com/recipes/html/685.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Ingredients
Olive oil cooking spray
2 cups thinly sliced onions
4 cloves garlic, minced
1/2 teaspoon dried rosemary leaves
Salt and pepper, to taste
1 focaccia (Italian flat bread, 10 ounces)
1/4 cup chopped sun-dried tomatoes (not in oil)
2-3 ounces crumbled blue cheese
2 tablespoons grated fat-free Parmesan cheese
Directions
Spray large skillet with cooking spray; heat over medium heat until hot.
Cook onions and garlic, covered, over medium heat until wilted, about 5 minutes. Cook, uncovered, over low heat until tender and lightly browned, about 15 minutes. Stir in rosemary and season with salt and pepper.
Arrange onions on focaccia; sprinkle with sun-dried tomatoes and cheeses. Bake at 350 degrees until focaccia is hot and cheese melted, about 15 minutes. Cut into wedges.
Nutritional Information Per Serving: Calories: 146; Protein: 5.9 g; Fat: 3.5 g; Sodium: 354 mg; Cholesterol: 5.2 mg; Carbohydrates: 23.3 g; Exchanges: 2 Vegetable, 1 Bread, 1/2 Fat
NO BAKE CHERRY CUSTARD CAKEServings: 12
Source: Cinnamon Hearts
Find this recipe at: http://diabeticgourmet.com/recipes/html/197.shtml
Ingredients
1 prepared Angel Food cake (10 inches)
1 package (1.4 oz) sugar-free instant vanilla pudding mix
1-1/2 cups milk (2%)
1 cup light sour cream
1 can (21oz) light cherry pie filling
Directions
Tear the Angel Food cake into bite size pieces. Press into an 11x17-inch baking dish.
In a mixing bowl, combine the pudding mix, milk and sour cream. Beat until thickened, about 2 minutes. Spread over the cake.
Spoon the cherry pie filling evenly over the top of the cake. Chill thoroughly until serving time.
Nutritional Information Per Serving: Calories: 184; Fat: 3 g; Sodium: 319 mg; Cholesterol: 9 mg; Carbohydrates: 36 g; Exchanges: 1 Fruit; 1-1/2 Bread/Starch; 1/2 Fat
SUMMER RATATOUILLE
Yield: 4 (1 cup) servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=857
Online version: http://diabeticgourmet.com/recipes/html/857.shtml
Source: Express Lane Diabetic Cooking
Ingredients
1 tablespoon olive oil, divided
3 cups combination sliced zucchini and yellow squash
1 cup sliced onion
1 cup halved cherry tomatoes
1/3 cup minced fresh mint leaves
1 tablespoon fresh lemon juice
1 (4.75 oz) can prepared eggplant caponata
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
Directions
In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.
Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.
Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Fat: 6 g; Sodium: 299 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 11 g; Exchanges: 2 Vegetable, 1 Fat
MARINATED CHICKPEA AND TUNA SALAD
Yield: 4 servings
Serving size is 1/2 cup tuna, 1 cup vegetables, and 1/2 cup chickpeas.
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=858
Online version: http://diabeticgourmet.com/recipes/html/858.shtml
Source: Express Lane Diabetic Cooking
Ingredients
2 cups chickpeas, rinsed and drained
2 cups red or green bell pepper strips
1 cup halved cherry tomatoes
1/2 cup sliced celery
2 tablespoons sliced green onions
1 cup sliced or shredded carrots
2 cups tuna (canned or from the salad bar)
2 tablespoons regular or garlic-flavored olive oil
1/4 cup balsamic or red wine vinegar
1 teaspoon minced fresh rosemary
2 tablespoons minced fresh basil
1/8 teaspoon salt
1/8 teaspoon fresh ground black pepper
Directions
Combine all ingredients in a salad bowl. Refrigerate for 1 hour before serving.
Nutritional Information Per Serving: Calories: 325; Protein: 28 g; Fat: 10 g; Sodium: 483 mg; Cholesterol: 22 mg; Dietary Fiber: 9 g; Sugars: 7 g; Carbohydrates: 32 g; Exchanges: 1-1/2 Starch, 2 Vegetable, 3 Very Lean Meat, 1 Fat
BAKED VANILLA CUSTARD
Recipe Yield: Yield: 10 servings
View online with photo: https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard
Print version: https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard/print/
Ingredients
1 quart 2% milk
6 eggs
1 cup plus 2 tablespoons Equal® Spoonful*
2-1/2 teaspoons vanilla
1/4 teaspoon salt
Sliced fresh fruit (optional)
Fresh mint (optional)
* May substitute 27 packets Equal sweetener
Directions
Heat milk just to boiling in medium saucepan. Let cool 5 minutes.
Beat eggs, Equal, vanilla and salt in large bowl until smooth. Gradually beat in hot milk.
Pour mixture into ten 6-ounce custard cups or 1-1/2 quart glass casserole. Place custard cups or casserole in roasting pan. Pour 1 inch of hot water into roasting pan.
Bake, uncovered, in preheated 325F oven 50 to 60 minutes or until sharp knife inserted halfway between center and edge of custard comes out clean.
Remove custard cups or casserole from roasting pan. Cool completely on wire rack.
Cover and refrigerate several hours or overnight.
Serve garnished with sliced fresh fruit and mint, if desired.
Notes:
Traditional baked custard with half the calories. Made with Equal and reduced-fat milk, all the great flavor is still there. Garnished with fresh fruit and mint it looks good, too.
Nutritional Information Per Serving: Calories: 90; Fat: 5 grams; Sodium: 124 mg; Cholesterol: 135 mg; Protein: 7 grams; Carbohydrates: 5 grams; Diabetic Exchanges: 1/2 milk, 1/2 lean meat
CHICKEN WITH SUN-DRIED TOMATES
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=868
Online version: http://diabeticgourmet.com/recipes/html/868.shtml
Source: Magic Menus for People with Diabetes
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Protein: 27 g; Fat: 5 g; Sodium: 155 mg; Cholesterol: 64 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Fat
ONION AND BLUE CHEESE FOCACCIA
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=685
View recipe: http://diabeticgourmet.com/recipes/html/685.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Ingredients
Olive oil cooking spray
2 cups thinly sliced onions
4 cloves garlic, minced
1/2 teaspoon dried rosemary leaves
Salt and pepper, to taste
1 focaccia (Italian flat bread, 10 ounces)
1/4 cup chopped sun-dried tomatoes (not in oil)
2-3 ounces crumbled blue cheese
2 tablespoons grated fat-free Parmesan cheese
Directions
Spray large skillet with cooking spray; heat over medium heat until hot.
Cook onions and garlic, covered, over medium heat until wilted, about 5 minutes. Cook, uncovered, over low heat until tender and lightly browned, about 15 minutes. Stir in rosemary and season with salt and pepper.
Arrange onions on focaccia; sprinkle with sun-dried tomatoes and cheeses. Bake at 350 degrees until focaccia is hot and cheese melted, about 15 minutes. Cut into wedges.
Nutritional Information Per Serving: Calories: 146; Protein: 5.9 g; Fat: 3.5 g; Sodium: 354 mg; Cholesterol: 5.2 mg; Carbohydrates: 23.3 g; Exchanges: 2 Vegetable, 1 Bread, 1/2 Fat
NO BAKE CHERRY CUSTARD CAKEServings: 12
Source: Cinnamon Hearts
Find this recipe at: http://diabeticgourmet.com/recipes/html/197.shtml
Ingredients
1 prepared Angel Food cake (10 inches)
1 package (1.4 oz) sugar-free instant vanilla pudding mix
1-1/2 cups milk (2%)
1 cup light sour cream
1 can (21oz) light cherry pie filling
Directions
Tear the Angel Food cake into bite size pieces. Press into an 11x17-inch baking dish.
In a mixing bowl, combine the pudding mix, milk and sour cream. Beat until thickened, about 2 minutes. Spread over the cake.
Spoon the cherry pie filling evenly over the top of the cake. Chill thoroughly until serving time.
Nutritional Information Per Serving: Calories: 184; Fat: 3 g; Sodium: 319 mg; Cholesterol: 9 mg; Carbohydrates: 36 g; Exchanges: 1 Fruit; 1-1/2 Bread/Starch; 1/2 Fat
Thursday, January 21, 2021
Diabetic Thursday
It's Diabetic Thursday, time to check out how yummy, healthy, and easy diabetic food can be. Today's six yummy recipes include Chicken with Sun-Dried Tomatoes and Baked Vanilla Custard. Enjoy!
SUMMER RATATOUILLE
Yield: 4 (1 cup) servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=857
Online version: http://diabeticgourmet.com/recipes/html/857.shtml
Source: Express Lane Diabetic Cooking
Ingredients
1 tablespoon olive oil, divided
3 cups combination sliced zucchini and yellow squash
1 cup sliced onion
1 cup halved cherry tomatoes
1/3 cup minced fresh mint leaves
1 tablespoon fresh lemon juice
1 (4.75 oz) can prepared eggplant caponata
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
Directions
In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.
Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.
Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Fat: 6 g; Sodium: 299 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 11 g; Exchanges: 2 Vegetable, 1 Fat
MARINATED CHICKPEA AND TUNA SALAD
Yield: 4 servings
Serving size is 1/2 cup tuna, 1 cup vegetables, and 1/2 cup chickpeas.
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=858
Online version: http://diabeticgourmet.com/recipes/html/858.shtml
Source: Express Lane Diabetic Cooking
Ingredients
2 cups chickpeas, rinsed and drained
2 cups red or green bell pepper strips
1 cup halved cherry tomatoes
1/2 cup sliced celery
2 tablespoons sliced green onions
1 cup sliced or shredded carrots
2 cups tuna (canned or from the salad bar)
2 tablespoons regular or garlic-flavored olive oil
1/4 cup balsamic or red wine vinegar
1 teaspoon minced fresh rosemary
2 tablespoons minced fresh basil
1/8 teaspoon salt
1/8 teaspoon fresh ground black pepper
Directions
Combine all ingredients in a salad bowl. Refrigerate for 1 hour before serving.
Nutritional Information Per Serving: Calories: 325; Protein: 28 g; Fat: 10 g; Sodium: 483 mg; Cholesterol: 22 mg; Dietary Fiber: 9 g; Sugars: 7 g; Carbohydrates: 32 g; Exchanges: 1-1/2 Starch, 2 Vegetable, 3 Very Lean Meat, 1 Fat
BAKED VANILLA CUSTARD
Recipe Yield: Yield: 10 servings
View online with photo: https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard
Print version: https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard/print/
Ingredients
1 quart 2% milk
6 eggs
1 cup plus 2 tablespoons Equal® Spoonful*
2-1/2 teaspoons vanilla
1/4 teaspoon salt
Sliced fresh fruit (optional)
Fresh mint (optional)
* May substitute 27 packets Equal sweetener
Directions
Heat milk just to boiling in medium saucepan. Let cool 5 minutes.
Beat eggs, Equal, vanilla and salt in large bowl until smooth. Gradually beat in hot milk.
Pour mixture into ten 6-ounce custard cups or 1-1/2 quart glass casserole. Place custard cups or casserole in roasting pan. Pour 1 inch of hot water into roasting pan.
Bake, uncovered, in preheated 325F oven 50 to 60 minutes or until sharp knife inserted halfway between center and edge of custard comes out clean.
Remove custard cups or casserole from roasting pan. Cool completely on wire rack.
Cover and refrigerate several hours or overnight.
Serve garnished with sliced fresh fruit and mint, if desired.
Notes:
Traditional baked custard with half the calories. Made with Equal and reduced-fat milk, all the great flavor is still there. Garnished with fresh fruit and mint it looks good, too.
Nutritional Information Per Serving: Calories: 90; Fat: 5 grams; Sodium: 124 mg; Cholesterol: 135 mg; Protein: 7 grams; Carbohydrates: 5 grams; Diabetic Exchanges: 1/2 milk, 1/2 lean meat
CHICKEN WITH SUN-DRIED TOMATES
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=868
Online version: http://diabeticgourmet.com/recipes/html/868.shtml
Source: Magic Menus for People with Diabetes
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Protein: 27 g; Fat: 5 g; Sodium: 155 mg; Cholesterol: 64 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Fat
ONION AND BLUE CHEESE FOCACCIA
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=685
View recipe: http://diabeticgourmet.com/recipes/html/685.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Ingredients
Olive oil cooking spray
2 cups thinly sliced onions
4 cloves garlic, minced
1/2 teaspoon dried rosemary leaves
Salt and pepper, to taste
1 focaccia (Italian flat bread, 10 ounces)
1/4 cup chopped sun-dried tomatoes (not in oil)
2-3 ounces crumbled blue cheese
2 tablespoons grated fat-free Parmesan cheese
Directions
Spray large skillet with cooking spray; heat over medium heat until hot.
Cook onions and garlic, covered, over medium heat until wilted, about 5 minutes. Cook, uncovered, over low heat until tender and lightly browned, about 15 minutes. Stir in rosemary and season with salt and pepper.
Arrange onions on focaccia; sprinkle with sun-dried tomatoes and cheeses. Bake at 350 degrees until focaccia is hot and cheese melted, about 15 minutes. Cut into wedges.
Nutritional Information Per Serving: Calories: 146; Protein: 5.9 g; Fat: 3.5 g; Sodium: 354 mg; Cholesterol: 5.2 mg; Carbohydrates: 23.3 g; Exchanges: 2 Vegetable, 1 Bread, 1/2 Fat
NO BAKE CHERRY CUSTARD CAKEServings: 12
Source: Cinnamon Hearts
Find this recipe at: http://diabeticgourmet.com/recipes/html/197.shtml
Ingredients
1 prepared Angel Food cake (10 inches)
1 package (1.4 oz) sugar-free instant vanilla pudding mix
1-1/2 cups milk (2%)
1 cup light sour cream
1 can (21oz) light cherry pie filling
Directions
Tear the Angel Food cake into bite size pieces. Press into an 11x17-inch baking dish.
In a mixing bowl, combine the pudding mix, milk and sour cream. Beat until thickened, about 2 minutes. Spread over the cake.
Spoon the cherry pie filling evenly over the top of the cake. Chill thoroughly until serving time.
Nutritional Information Per Serving: Calories: 184; Fat: 3 g; Sodium: 319 mg; Cholesterol: 9 mg; Carbohydrates: 36 g; Exchanges: 1 Fruit; 1-1/2 Bread/Starch; 1/2 Fat
SUMMER RATATOUILLE
Yield: 4 (1 cup) servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=857
Online version: http://diabeticgourmet.com/recipes/html/857.shtml
Source: Express Lane Diabetic Cooking
Ingredients
1 tablespoon olive oil, divided
3 cups combination sliced zucchini and yellow squash
1 cup sliced onion
1 cup halved cherry tomatoes
1/3 cup minced fresh mint leaves
1 tablespoon fresh lemon juice
1 (4.75 oz) can prepared eggplant caponata
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
Directions
In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.
Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.
Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Fat: 6 g; Sodium: 299 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 11 g; Exchanges: 2 Vegetable, 1 Fat
MARINATED CHICKPEA AND TUNA SALAD
Yield: 4 servings
Serving size is 1/2 cup tuna, 1 cup vegetables, and 1/2 cup chickpeas.
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=858
Online version: http://diabeticgourmet.com/recipes/html/858.shtml
Source: Express Lane Diabetic Cooking
Ingredients
2 cups chickpeas, rinsed and drained
2 cups red or green bell pepper strips
1 cup halved cherry tomatoes
1/2 cup sliced celery
2 tablespoons sliced green onions
1 cup sliced or shredded carrots
2 cups tuna (canned or from the salad bar)
2 tablespoons regular or garlic-flavored olive oil
1/4 cup balsamic or red wine vinegar
1 teaspoon minced fresh rosemary
2 tablespoons minced fresh basil
1/8 teaspoon salt
1/8 teaspoon fresh ground black pepper
Directions
Combine all ingredients in a salad bowl. Refrigerate for 1 hour before serving.
Nutritional Information Per Serving: Calories: 325; Protein: 28 g; Fat: 10 g; Sodium: 483 mg; Cholesterol: 22 mg; Dietary Fiber: 9 g; Sugars: 7 g; Carbohydrates: 32 g; Exchanges: 1-1/2 Starch, 2 Vegetable, 3 Very Lean Meat, 1 Fat
BAKED VANILLA CUSTARD
Recipe Yield: Yield: 10 servings
View online with photo: https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard
Print version: https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard/print/
Ingredients
1 quart 2% milk
6 eggs
1 cup plus 2 tablespoons Equal® Spoonful*
2-1/2 teaspoons vanilla
1/4 teaspoon salt
Sliced fresh fruit (optional)
Fresh mint (optional)
* May substitute 27 packets Equal sweetener
Directions
Heat milk just to boiling in medium saucepan. Let cool 5 minutes.
Beat eggs, Equal, vanilla and salt in large bowl until smooth. Gradually beat in hot milk.
Pour mixture into ten 6-ounce custard cups or 1-1/2 quart glass casserole. Place custard cups or casserole in roasting pan. Pour 1 inch of hot water into roasting pan.
Bake, uncovered, in preheated 325F oven 50 to 60 minutes or until sharp knife inserted halfway between center and edge of custard comes out clean.
Remove custard cups or casserole from roasting pan. Cool completely on wire rack.
Cover and refrigerate several hours or overnight.
Serve garnished with sliced fresh fruit and mint, if desired.
Notes:
Traditional baked custard with half the calories. Made with Equal and reduced-fat milk, all the great flavor is still there. Garnished with fresh fruit and mint it looks good, too.
Nutritional Information Per Serving: Calories: 90; Fat: 5 grams; Sodium: 124 mg; Cholesterol: 135 mg; Protein: 7 grams; Carbohydrates: 5 grams; Diabetic Exchanges: 1/2 milk, 1/2 lean meat
CHICKEN WITH SUN-DRIED TOMATES
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=868
Online version: http://diabeticgourmet.com/recipes/html/868.shtml
Source: Magic Menus for People with Diabetes
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Protein: 27 g; Fat: 5 g; Sodium: 155 mg; Cholesterol: 64 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Fat
ONION AND BLUE CHEESE FOCACCIA
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=685
View recipe: http://diabeticgourmet.com/recipes/html/685.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Ingredients
Olive oil cooking spray
2 cups thinly sliced onions
4 cloves garlic, minced
1/2 teaspoon dried rosemary leaves
Salt and pepper, to taste
1 focaccia (Italian flat bread, 10 ounces)
1/4 cup chopped sun-dried tomatoes (not in oil)
2-3 ounces crumbled blue cheese
2 tablespoons grated fat-free Parmesan cheese
Directions
Spray large skillet with cooking spray; heat over medium heat until hot.
Cook onions and garlic, covered, over medium heat until wilted, about 5 minutes. Cook, uncovered, over low heat until tender and lightly browned, about 15 minutes. Stir in rosemary and season with salt and pepper.
Arrange onions on focaccia; sprinkle with sun-dried tomatoes and cheeses. Bake at 350 degrees until focaccia is hot and cheese melted, about 15 minutes. Cut into wedges.
Nutritional Information Per Serving: Calories: 146; Protein: 5.9 g; Fat: 3.5 g; Sodium: 354 mg; Cholesterol: 5.2 mg; Carbohydrates: 23.3 g; Exchanges: 2 Vegetable, 1 Bread, 1/2 Fat
NO BAKE CHERRY CUSTARD CAKEServings: 12
Source: Cinnamon Hearts
Find this recipe at: http://diabeticgourmet.com/recipes/html/197.shtml
Ingredients
1 prepared Angel Food cake (10 inches)
1 package (1.4 oz) sugar-free instant vanilla pudding mix
1-1/2 cups milk (2%)
1 cup light sour cream
1 can (21oz) light cherry pie filling
Directions
Tear the Angel Food cake into bite size pieces. Press into an 11x17-inch baking dish.
In a mixing bowl, combine the pudding mix, milk and sour cream. Beat until thickened, about 2 minutes. Spread over the cake.
Spoon the cherry pie filling evenly over the top of the cake. Chill thoroughly until serving time.
Nutritional Information Per Serving: Calories: 184; Fat: 3 g; Sodium: 319 mg; Cholesterol: 9 mg; Carbohydrates: 36 g; Exchanges: 1 Fruit; 1-1/2 Bread/Starch; 1/2 Fat
Wednesday, September 16, 2020
Diabetic Thursday
It's time for another Diabetic Thursday post. Today's post deals with chicken.
For years, chicken was relegated to Sunday dinner.
But times have changed, and chicken is for any time, any day. Here are six chicken recipes to help you through the day, including One-Pot Chicken and Vegetables and Coq Au Vin. Enjoy!
TIKKA KEBABS
Recipe Yield: Makes 4 servings
https://diabeticgourmet.com/diabetic-recipes/tikka-kebabs
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
CHICKEN WITH PEPPERS
Servings: 4
Source: 1,001 Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/309.shtml
Ingredients
1 lb boneless, skinless chicken breast, cut into 1-inch cubes
1/2 teaspoon minced garlic
1 tablespoon olive oil
2 cups frozen stir-fry pepper blend
1 can (15 ounces) chunky Italian-seasoned tomato sauce
Salt and pepper, to taste
2 tablespoons grated Parmesan cheese
Directions
Saute chicken and garlic in oil in large skillet until lightly browned. Push chicken to side of pan; add stir-fry pepper blend and cook until softened, 3 to 4 minutes. Stir in tomato sauce. Heat to boiling; reduce heat and simmer, covered, until chicken is cooked through, about 10 minutes. Season to taste with salt and pepper; sprinkle with Parmesan cheese.
Nutritional Information Per Serving: Calories: 215; Protein: 28.5 g; Fat: 7 g; Sodium: 674 mg; Cholesterol: 71 mg; Carbohydrates: 9.7 g; Exchanges: 2 Vegetable, 3 Meat
CHICKEN WITH SUN-DRIED TOMATES
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=868
Online version: http://diabeticgourmet.com/recipes/html/868.shtml
Source: Magic Menus for People with Diabetes
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Protein: 27 g; Fat: 5 g; Sodium: 155 mg; Cholesterol: 64 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Fat
ONE-POT CHICKEN AND VEGETABLES
Yield: 4 servings
Serving Size: 1/2 cup vegetables, 1/2 cup rice, 4 ounces chicken
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/453.shtml
Ingredients
1 tablespoon olive oil
1 cup sliced zucchini
1 cup sliced or shredded carrot
1/2 cup sliced green onions or red onion
1/2 cup sliced celery
1 (14-1/2 ounce) can diced tomatoes
1 pound cooked, diced chicken breasts
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon salt
1/8 teaspoon fresh ground black pepper
2 cups cooked brown rice, hot
Directions
In a skillet over medium-high heat, heat the oil. Add the zucchini, carrots, green or red onion, and celery and saute for 5 minutes, stirring occasionally.
Add the canned diced tomatoes and lower the heat. Simmer for 5 minutes. Add the chicken and seasonings and simmer for 3 minutes.
Serve the chicken and vegetables over cooked rice.
Nutritional Information Per Serving: Calories: 406; Protein: 38 g; Fat: 13 g; Sodium: 409 mg; Cholesterol: 96 mg; Carbohydrates: 32 g; Exchanges: 2 Starch, 1 Vegetable, 4 Lean Meat
SHANGHAI WALNUT CHICKEN
Recipe Yield: 4 servings.
Source: The New Family Cookbook for People with Diabetes
View online with photo: https://diabeticgourmet.com/diabetic-recipes/shanghai-walnut-chicken
Print version: https://diabeticgourmet.com/diabetic-recipes/shanghai-walnut-chicken/print/
Ingredients
2 Tbsp. Hoisin sauce
1 Tbsp. reduced sodium soy sauce
1 tsp. rice vinegar
1/4 cup fat-free, reduced-sodium chicken broth
1 Tbsp. cornstarch
1/4 tsp. toasted sesame oil
1 Tbsp. peanut or canola oil, divided
3/4 lb. chicken cutlets, cut into 1/2-inch cubes
1 green bell pepper, cut in 1/2-inch dice
1 red bell pepper, cut in 1/2-inch dice
1 green chile pepper, thinly sliced
1 garlic clove, chopped
1 can (8 oz.) diced or sliced water chestnuts, rinsed and drained
1/4 cup coarsely chopped walnuts
Directions
In a small bowl, combine the hoisin sauce, soy sauce, vinegar, broth and cornstarch. Mix in the sesame oil. Set the seasoning sauce aside.
Set a wok or large frying pan over high heat. Drizzle in 2 teaspoons of the canola oil, swirling to coat the cooking surface. Stir-fry the chicken until it is white. Turn it out onto a plate.
Add the remaining oil to the pan. Stir-fry the green, red, and chile peppers, and the garlic, for 2 minutes. Return the chicken to the pan. Add the water chestnuts and walnuts. Restir the seasoning sauce and add. Stir-fry until the chicken is cooked through. Serve immediately, along with cooked rice, preferably brown.
Nutritional Information Per Serving: Calories: 247; Fat: 10 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 378 mg; Protein: 22 g; Carbohydrates: 17 g; Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable
COQ AU VIN
Recipe Yield: 6 servings
Source: 1,001 Recipes For People with Diabetes
View online with photo: https://diabeticgourmet.com/diabetic-recipes/coq-au-vin
Print version: https://diabeticgourmet.com/diabetic-recipes/coq-au-vin/print/
Ingredients
6 boneless, skinless chicken breast halves (4 ounces each), cut into halves
5 slices reduced-sodium bacon, diced
3 green onions and tops, sliced
5 pearl onions, peeled, halved
8 ounces whole small mushrooms
8 small new potatoes, halved
1 teaspoon minced garlic
1/2 teaspoon dried thyme leaves
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 cup water
1/2 cup Burgundy or other dry red wine or reduced-sodium chicken broth
Directions
Place chicken and bacon in 2-1/2 quart casserole; sprinkle with green onions. Add pearl onions, mushrooms, and potatoes.
Sprinkle with combined garlic, thyme, salt, and pepper. Pour water and wine over.
Bake, covered, at 325 degrees until chicken and potatoes are tender, about 1-1/2 hours.
Nutritional Information Per Serving: Calories: 343; Fat: 5 g; Sodium: 357 mg; Cholesterol: 73 mg; Protein: 31 g; Carbohydrates: 39 g
Diabetic Exchanges: 2 Bread/Starch, 3 Meat, 1 Vegetable
For years, chicken was relegated to Sunday dinner.
But times have changed, and chicken is for any time, any day. Here are six chicken recipes to help you through the day, including One-Pot Chicken and Vegetables and Coq Au Vin. Enjoy!
TIKKA KEBABS
Recipe Yield: Makes 4 servings
https://diabeticgourmet.com/diabetic-recipes/tikka-kebabs
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
CHICKEN WITH PEPPERS
Servings: 4
Source: 1,001 Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/309.shtml
Ingredients
1 lb boneless, skinless chicken breast, cut into 1-inch cubes
1/2 teaspoon minced garlic
1 tablespoon olive oil
2 cups frozen stir-fry pepper blend
1 can (15 ounces) chunky Italian-seasoned tomato sauce
Salt and pepper, to taste
2 tablespoons grated Parmesan cheese
Directions
Saute chicken and garlic in oil in large skillet until lightly browned. Push chicken to side of pan; add stir-fry pepper blend and cook until softened, 3 to 4 minutes. Stir in tomato sauce. Heat to boiling; reduce heat and simmer, covered, until chicken is cooked through, about 10 minutes. Season to taste with salt and pepper; sprinkle with Parmesan cheese.
Nutritional Information Per Serving: Calories: 215; Protein: 28.5 g; Fat: 7 g; Sodium: 674 mg; Cholesterol: 71 mg; Carbohydrates: 9.7 g; Exchanges: 2 Vegetable, 3 Meat
CHICKEN WITH SUN-DRIED TOMATES
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=868
Online version: http://diabeticgourmet.com/recipes/html/868.shtml
Source: Magic Menus for People with Diabetes
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Protein: 27 g; Fat: 5 g; Sodium: 155 mg; Cholesterol: 64 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Fat
ONE-POT CHICKEN AND VEGETABLES
Yield: 4 servings
Serving Size: 1/2 cup vegetables, 1/2 cup rice, 4 ounces chicken
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/453.shtml
Ingredients
1 tablespoon olive oil
1 cup sliced zucchini
1 cup sliced or shredded carrot
1/2 cup sliced green onions or red onion
1/2 cup sliced celery
1 (14-1/2 ounce) can diced tomatoes
1 pound cooked, diced chicken breasts
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon salt
1/8 teaspoon fresh ground black pepper
2 cups cooked brown rice, hot
Directions
In a skillet over medium-high heat, heat the oil. Add the zucchini, carrots, green or red onion, and celery and saute for 5 minutes, stirring occasionally.
Add the canned diced tomatoes and lower the heat. Simmer for 5 minutes. Add the chicken and seasonings and simmer for 3 minutes.
Serve the chicken and vegetables over cooked rice.
Nutritional Information Per Serving: Calories: 406; Protein: 38 g; Fat: 13 g; Sodium: 409 mg; Cholesterol: 96 mg; Carbohydrates: 32 g; Exchanges: 2 Starch, 1 Vegetable, 4 Lean Meat
SHANGHAI WALNUT CHICKEN
Recipe Yield: 4 servings.
Source: The New Family Cookbook for People with Diabetes
View online with photo: https://diabeticgourmet.com/diabetic-recipes/shanghai-walnut-chicken
Print version: https://diabeticgourmet.com/diabetic-recipes/shanghai-walnut-chicken/print/
Ingredients
2 Tbsp. Hoisin sauce
1 Tbsp. reduced sodium soy sauce
1 tsp. rice vinegar
1/4 cup fat-free, reduced-sodium chicken broth
1 Tbsp. cornstarch
1/4 tsp. toasted sesame oil
1 Tbsp. peanut or canola oil, divided
3/4 lb. chicken cutlets, cut into 1/2-inch cubes
1 green bell pepper, cut in 1/2-inch dice
1 red bell pepper, cut in 1/2-inch dice
1 green chile pepper, thinly sliced
1 garlic clove, chopped
1 can (8 oz.) diced or sliced water chestnuts, rinsed and drained
1/4 cup coarsely chopped walnuts
Directions
In a small bowl, combine the hoisin sauce, soy sauce, vinegar, broth and cornstarch. Mix in the sesame oil. Set the seasoning sauce aside.
Set a wok or large frying pan over high heat. Drizzle in 2 teaspoons of the canola oil, swirling to coat the cooking surface. Stir-fry the chicken until it is white. Turn it out onto a plate.
Add the remaining oil to the pan. Stir-fry the green, red, and chile peppers, and the garlic, for 2 minutes. Return the chicken to the pan. Add the water chestnuts and walnuts. Restir the seasoning sauce and add. Stir-fry until the chicken is cooked through. Serve immediately, along with cooked rice, preferably brown.
Nutritional Information Per Serving: Calories: 247; Fat: 10 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 378 mg; Protein: 22 g; Carbohydrates: 17 g; Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable
COQ AU VIN
Recipe Yield: 6 servings
Source: 1,001 Recipes For People with Diabetes
View online with photo: https://diabeticgourmet.com/diabetic-recipes/coq-au-vin
Print version: https://diabeticgourmet.com/diabetic-recipes/coq-au-vin/print/
Ingredients
6 boneless, skinless chicken breast halves (4 ounces each), cut into halves
5 slices reduced-sodium bacon, diced
3 green onions and tops, sliced
5 pearl onions, peeled, halved
8 ounces whole small mushrooms
8 small new potatoes, halved
1 teaspoon minced garlic
1/2 teaspoon dried thyme leaves
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 cup water
1/2 cup Burgundy or other dry red wine or reduced-sodium chicken broth
Directions
Place chicken and bacon in 2-1/2 quart casserole; sprinkle with green onions. Add pearl onions, mushrooms, and potatoes.
Sprinkle with combined garlic, thyme, salt, and pepper. Pour water and wine over.
Bake, covered, at 325 degrees until chicken and potatoes are tender, about 1-1/2 hours.
Nutritional Information Per Serving: Calories: 343; Fat: 5 g; Sodium: 357 mg; Cholesterol: 73 mg; Protein: 31 g; Carbohydrates: 39 g
Diabetic Exchanges: 2 Bread/Starch, 3 Meat, 1 Vegetable
Thursday, September 10, 2020
Diabetic Thursday
It's Diabetic Thursday, time to check out how yummy, healthy, and easy diabetic food can be. Today's six yummy recipes include Chicken with Sun-Dried Tomatoes and Baked Vanilla Custard. Enjoy!
SUMMER RATATOUILLE
Yield: 4 (1 cup) servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=857
Online version: http://diabeticgourmet.com/recipes/html/857.shtml
Source: Express Lane Diabetic Cooking
Ingredients
1 tablespoon olive oil, divided
3 cups combination sliced zucchini and yellow squash
1 cup sliced onion
1 cup halved cherry tomatoes
1/3 cup minced fresh mint leaves
1 tablespoon fresh lemon juice
1 (4.75 oz) can prepared eggplant caponata
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
Directions
In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.
Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.
Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Fat: 6 g; Sodium: 299 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 11 g; Exchanges: 2 Vegetable, 1 Fat
MARINATED CHICKPEA AND TUNA SALAD
Yield: 4 servings
Serving size is 1/2 cup tuna, 1 cup vegetables, and 1/2 cup chickpeas.
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=858
Online version: http://diabeticgourmet.com/recipes/html/858.shtml
Source: Express Lane Diabetic Cooking
Ingredients
2 cups chickpeas, rinsed and drained
2 cups red or green bell pepper strips
1 cup halved cherry tomatoes
1/2 cup sliced celery
2 tablespoons sliced green onions
1 cup sliced or shredded carrots
2 cups tuna (canned or from the salad bar)
2 tablespoons regular or garlic-flavored olive oil
1/4 cup balsamic or red wine vinegar
1 teaspoon minced fresh rosemary
2 tablespoons minced fresh basil
1/8 teaspoon salt
1/8 teaspoon fresh ground black pepper
Directions
Combine all ingredients in a salad bowl. Refrigerate for 1 hour before serving.
Nutritional Information Per Serving: Calories: 325; Protein: 28 g; Fat: 10 g; Sodium: 483 mg; Cholesterol: 22 mg; Dietary Fiber: 9 g; Sugars: 7 g; Carbohydrates: 32 g; Exchanges: 1-1/2 Starch, 2 Vegetable, 3 Very Lean Meat, 1 Fat
BAKED VANILLA CUSTARD
Recipe Yield: Yield: 10 servings
View online with photo: https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard
Print version: https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard/print/
Ingredients
1 quart 2% milk
6 eggs
1 cup plus 2 tablespoons Equal® Spoonful*
2-1/2 teaspoons vanilla
1/4 teaspoon salt
Sliced fresh fruit (optional)
Fresh mint (optional)
* May substitute 27 packets Equal sweetener
Directions
Heat milk just to boiling in medium saucepan. Let cool 5 minutes.
Beat eggs, Equal, vanilla and salt in large bowl until smooth. Gradually beat in hot milk.
Pour mixture into ten 6-ounce custard cups or 1-1/2 quart glass casserole. Place custard cups or casserole in roasting pan. Pour 1 inch of hot water into roasting pan.
Bake, uncovered, in preheated 325F oven 50 to 60 minutes or until sharp knife inserted halfway between center and edge of custard comes out clean.
Remove custard cups or casserole from roasting pan. Cool completely on wire rack.
Cover and refrigerate several hours or overnight.
Serve garnished with sliced fresh fruit and mint, if desired.
Notes:
Traditional baked custard with half the calories. Made with Equal and reduced-fat milk, all the great flavor is still there. Garnished with fresh fruit and mint it looks good, too.
Nutritional Information Per Serving: Calories: 90; Fat: 5 grams; Sodium: 124 mg; Cholesterol: 135 mg; Protein: 7 grams; Carbohydrates: 5 grams; Diabetic Exchanges: 1/2 milk, 1/2 lean meat
CHICKEN WITH SUN-DRIED TOMATES
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=868
Online version: http://diabeticgourmet.com/recipes/html/868.shtml
Source: Magic Menus for People with Diabetes
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Protein: 27 g; Fat: 5 g; Sodium: 155 mg; Cholesterol: 64 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Fat
ONION AND BLUE CHEESE FOCACCIA
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=685
View recipe: http://diabeticgourmet.com/recipes/html/685.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Ingredients
Olive oil cooking spray
2 cups thinly sliced onions
4 cloves garlic, minced
1/2 teaspoon dried rosemary leaves
Salt and pepper, to taste
1 focaccia (Italian flat bread, 10 ounces)
1/4 cup chopped sun-dried tomatoes (not in oil)
2-3 ounces crumbled blue cheese
2 tablespoons grated fat-free Parmesan cheese
Directions
Spray large skillet with cooking spray; heat over medium heat until hot.
Cook onions and garlic, covered, over medium heat until wilted, about 5 minutes. Cook, uncovered, over low heat until tender and lightly browned, about 15 minutes. Stir in rosemary and season with salt and pepper.
Arrange onions on focaccia; sprinkle with sun-dried tomatoes and cheeses. Bake at 350 degrees until focaccia is hot and cheese melted, about 15 minutes. Cut into wedges.
Nutritional Information Per Serving: Calories: 146; Protein: 5.9 g; Fat: 3.5 g; Sodium: 354 mg; Cholesterol: 5.2 mg; Carbohydrates: 23.3 g; Exchanges: 2 Vegetable, 1 Bread, 1/2 Fat
NO BAKE CHERRY CUSTARD CAKEServings: 12
Source: Cinnamon Hearts
Find this recipe at: http://diabeticgourmet.com/recipes/html/197.shtml
Ingredients
1 prepared Angel Food cake (10 inches)
1 package (1.4 oz) sugar-free instant vanilla pudding mix
1-1/2 cups milk (2%)
1 cup light sour cream
1 can (21oz) light cherry pie filling
Directions
Tear the Angel Food cake into bite size pieces. Press into an 11x17-inch baking dish.
In a mixing bowl, combine the pudding mix, milk and sour cream. Beat until thickened, about 2 minutes. Spread over the cake.
Spoon the cherry pie filling evenly over the top of the cake. Chill thoroughly until serving time.
Nutritional Information Per Serving: Calories: 184; Fat: 3 g; Sodium: 319 mg; Cholesterol: 9 mg; Carbohydrates: 36 g; Exchanges: 1 Fruit; 1-1/2 Bread/Starch; 1/2 Fat
SUMMER RATATOUILLE
Yield: 4 (1 cup) servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=857
Online version: http://diabeticgourmet.com/recipes/html/857.shtml
Source: Express Lane Diabetic Cooking
Ingredients
1 tablespoon olive oil, divided
3 cups combination sliced zucchini and yellow squash
1 cup sliced onion
1 cup halved cherry tomatoes
1/3 cup minced fresh mint leaves
1 tablespoon fresh lemon juice
1 (4.75 oz) can prepared eggplant caponata
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
Directions
In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.
Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.
Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Fat: 6 g; Sodium: 299 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 11 g; Exchanges: 2 Vegetable, 1 Fat
MARINATED CHICKPEA AND TUNA SALAD
Yield: 4 servings
Serving size is 1/2 cup tuna, 1 cup vegetables, and 1/2 cup chickpeas.
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=858
Online version: http://diabeticgourmet.com/recipes/html/858.shtml
Source: Express Lane Diabetic Cooking
Ingredients
2 cups chickpeas, rinsed and drained
2 cups red or green bell pepper strips
1 cup halved cherry tomatoes
1/2 cup sliced celery
2 tablespoons sliced green onions
1 cup sliced or shredded carrots
2 cups tuna (canned or from the salad bar)
2 tablespoons regular or garlic-flavored olive oil
1/4 cup balsamic or red wine vinegar
1 teaspoon minced fresh rosemary
2 tablespoons minced fresh basil
1/8 teaspoon salt
1/8 teaspoon fresh ground black pepper
Directions
Combine all ingredients in a salad bowl. Refrigerate for 1 hour before serving.
Nutritional Information Per Serving: Calories: 325; Protein: 28 g; Fat: 10 g; Sodium: 483 mg; Cholesterol: 22 mg; Dietary Fiber: 9 g; Sugars: 7 g; Carbohydrates: 32 g; Exchanges: 1-1/2 Starch, 2 Vegetable, 3 Very Lean Meat, 1 Fat
BAKED VANILLA CUSTARD
Recipe Yield: Yield: 10 servings
View online with photo: https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard
Print version: https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard/print/
Ingredients
1 quart 2% milk
6 eggs
1 cup plus 2 tablespoons Equal® Spoonful*
2-1/2 teaspoons vanilla
1/4 teaspoon salt
Sliced fresh fruit (optional)
Fresh mint (optional)
* May substitute 27 packets Equal sweetener
Directions
Heat milk just to boiling in medium saucepan. Let cool 5 minutes.
Beat eggs, Equal, vanilla and salt in large bowl until smooth. Gradually beat in hot milk.
Pour mixture into ten 6-ounce custard cups or 1-1/2 quart glass casserole. Place custard cups or casserole in roasting pan. Pour 1 inch of hot water into roasting pan.
Bake, uncovered, in preheated 325F oven 50 to 60 minutes or until sharp knife inserted halfway between center and edge of custard comes out clean.
Remove custard cups or casserole from roasting pan. Cool completely on wire rack.
Cover and refrigerate several hours or overnight.
Serve garnished with sliced fresh fruit and mint, if desired.
Notes:
Traditional baked custard with half the calories. Made with Equal and reduced-fat milk, all the great flavor is still there. Garnished with fresh fruit and mint it looks good, too.
Nutritional Information Per Serving: Calories: 90; Fat: 5 grams; Sodium: 124 mg; Cholesterol: 135 mg; Protein: 7 grams; Carbohydrates: 5 grams; Diabetic Exchanges: 1/2 milk, 1/2 lean meat
CHICKEN WITH SUN-DRIED TOMATES
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=868
Online version: http://diabeticgourmet.com/recipes/html/868.shtml
Source: Magic Menus for People with Diabetes
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Protein: 27 g; Fat: 5 g; Sodium: 155 mg; Cholesterol: 64 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Fat
ONION AND BLUE CHEESE FOCACCIA
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=685
View recipe: http://diabeticgourmet.com/recipes/html/685.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Ingredients
Olive oil cooking spray
2 cups thinly sliced onions
4 cloves garlic, minced
1/2 teaspoon dried rosemary leaves
Salt and pepper, to taste
1 focaccia (Italian flat bread, 10 ounces)
1/4 cup chopped sun-dried tomatoes (not in oil)
2-3 ounces crumbled blue cheese
2 tablespoons grated fat-free Parmesan cheese
Directions
Spray large skillet with cooking spray; heat over medium heat until hot.
Cook onions and garlic, covered, over medium heat until wilted, about 5 minutes. Cook, uncovered, over low heat until tender and lightly browned, about 15 minutes. Stir in rosemary and season with salt and pepper.
Arrange onions on focaccia; sprinkle with sun-dried tomatoes and cheeses. Bake at 350 degrees until focaccia is hot and cheese melted, about 15 minutes. Cut into wedges.
Nutritional Information Per Serving: Calories: 146; Protein: 5.9 g; Fat: 3.5 g; Sodium: 354 mg; Cholesterol: 5.2 mg; Carbohydrates: 23.3 g; Exchanges: 2 Vegetable, 1 Bread, 1/2 Fat
NO BAKE CHERRY CUSTARD CAKEServings: 12
Source: Cinnamon Hearts
Find this recipe at: http://diabeticgourmet.com/recipes/html/197.shtml
Ingredients
1 prepared Angel Food cake (10 inches)
1 package (1.4 oz) sugar-free instant vanilla pudding mix
1-1/2 cups milk (2%)
1 cup light sour cream
1 can (21oz) light cherry pie filling
Directions
Tear the Angel Food cake into bite size pieces. Press into an 11x17-inch baking dish.
In a mixing bowl, combine the pudding mix, milk and sour cream. Beat until thickened, about 2 minutes. Spread over the cake.
Spoon the cherry pie filling evenly over the top of the cake. Chill thoroughly until serving time.
Nutritional Information Per Serving: Calories: 184; Fat: 3 g; Sodium: 319 mg; Cholesterol: 9 mg; Carbohydrates: 36 g; Exchanges: 1 Fruit; 1-1/2 Bread/Starch; 1/2 Fat
Thursday, May 21, 2020
Diabetic Thursday
It's time for another Diabetic Thursday post. Today's post deals with chicken.
For years, chicken was relegated to Sunday dinner.
But times have changed, and chicken is for any time, any day. Here are six chicken recipes to help you through the day, including One-Pot Chicken and Vegetables and Coq Au Vin. Enjoy!
TIKKA KEBABS
Recipe Yield: Makes 4 servings
https://diabeticgourmet.com/diabetic-recipes/tikka-kebabs
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
CHICKEN WITH PEPPERS
Servings: 4
Source: 1,001 Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/309.shtml
Ingredients
1 lb boneless, skinless chicken breast, cut into 1-inch cubes
1/2 teaspoon minced garlic
1 tablespoon olive oil
2 cups frozen stir-fry pepper blend
1 can (15 ounces) chunky Italian-seasoned tomato sauce
Salt and pepper, to taste
2 tablespoons grated Parmesan cheese
Directions
Saute chicken and garlic in oil in large skillet until lightly browned. Push chicken to side of pan; add stir-fry pepper blend and cook until softened, 3 to 4 minutes. Stir in tomato sauce. Heat to boiling; reduce heat and simmer, covered, until chicken is cooked through, about 10 minutes. Season to taste with salt and pepper; sprinkle with Parmesan cheese.
Nutritional Information Per Serving: Calories: 215; Protein: 28.5 g; Fat: 7 g; Sodium: 674 mg; Cholesterol: 71 mg; Carbohydrates: 9.7 g; Exchanges: 2 Vegetable, 3 Meat
CHICKEN WITH SUN-DRIED TOMATES
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=868
Online version: http://diabeticgourmet.com/recipes/html/868.shtml
Source: Magic Menus for People with Diabetes
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Protein: 27 g; Fat: 5 g; Sodium: 155 mg; Cholesterol: 64 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Fat
ONE-POT CHICKEN AND VEGETABLES
Yield: 4 servings
Serving Size: 1/2 cup vegetables, 1/2 cup rice, 4 ounces chicken
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/453.shtml
Ingredients
1 tablespoon olive oil
1 cup sliced zucchini
1 cup sliced or shredded carrot
1/2 cup sliced green onions or red onion
1/2 cup sliced celery
1 (14-1/2 ounce) can diced tomatoes
1 pound cooked, diced chicken breasts
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon salt
1/8 teaspoon fresh ground black pepper
2 cups cooked brown rice, hot
Directions
In a skillet over medium-high heat, heat the oil. Add the zucchini, carrots, green or red onion, and celery and saute for 5 minutes, stirring occasionally.
Add the canned diced tomatoes and lower the heat. Simmer for 5 minutes. Add the chicken and seasonings and simmer for 3 minutes.
Serve the chicken and vegetables over cooked rice.
Nutritional Information Per Serving: Calories: 406; Protein: 38 g; Fat: 13 g; Sodium: 409 mg; Cholesterol: 96 mg; Carbohydrates: 32 g; Exchanges: 2 Starch, 1 Vegetable, 4 Lean Meat
SHANGHAI WALNUT CHICKEN
Recipe Yield: 4 servings.
Source: The New Family Cookbook for People with Diabetes
View online with photo: https://diabeticgourmet.com/diabetic-recipes/shanghai-walnut-chicken
Print version: https://diabeticgourmet.com/diabetic-recipes/shanghai-walnut-chicken/print/
Ingredients
2 Tbsp. Hoisin sauce
1 Tbsp. reduced sodium soy sauce
1 tsp. rice vinegar
1/4 cup fat-free, reduced-sodium chicken broth
1 Tbsp. cornstarch
1/4 tsp. toasted sesame oil
1 Tbsp. peanut or canola oil, divided
3/4 lb. chicken cutlets, cut into 1/2-inch cubes
1 green bell pepper, cut in 1/2-inch dice
1 red bell pepper, cut in 1/2-inch dice
1 green chile pepper, thinly sliced
1 garlic clove, chopped
1 can (8 oz.) diced or sliced water chestnuts, rinsed and drained
1/4 cup coarsely chopped walnuts
Directions
In a small bowl, combine the hoisin sauce, soy sauce, vinegar, broth and cornstarch. Mix in the sesame oil. Set the seasoning sauce aside.
Set a wok or large frying pan over high heat. Drizzle in 2 teaspoons of the canola oil, swirling to coat the cooking surface. Stir-fry the chicken until it is white. Turn it out onto a plate.
Add the remaining oil to the pan. Stir-fry the green, red, and chile peppers, and the garlic, for 2 minutes. Return the chicken to the pan. Add the water chestnuts and walnuts. Restir the seasoning sauce and add. Stir-fry until the chicken is cooked through. Serve immediately, along with cooked rice, preferably brown.
Nutritional Information Per Serving: Calories: 247; Fat: 10 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 378 mg; Protein: 22 g; Carbohydrates: 17 g; Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable
COQ AU VIN
Recipe Yield: 6 servings
Source: 1,001 Recipes For People with Diabetes
View online with photo: https://diabeticgourmet.com/diabetic-recipes/coq-au-vin
Print version: https://diabeticgourmet.com/diabetic-recipes/coq-au-vin/print/
Ingredients
6 boneless, skinless chicken breast halves (4 ounces each), cut into halves
5 slices reduced-sodium bacon, diced
3 green onions and tops, sliced
5 pearl onions, peeled, halved
8 ounces whole small mushrooms
8 small new potatoes, halved
1 teaspoon minced garlic
1/2 teaspoon dried thyme leaves
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 cup water
1/2 cup Burgundy or other dry red wine or reduced-sodium chicken broth
Directions
Place chicken and bacon in 2-1/2 quart casserole; sprinkle with green onions. Add pearl onions, mushrooms, and potatoes.
Sprinkle with combined garlic, thyme, salt, and pepper. Pour water and wine over.
Bake, covered, at 325 degrees until chicken and potatoes are tender, about 1-1/2 hours.
Nutritional Information Per Serving: Calories: 343; Fat: 5 g; Sodium: 357 mg; Cholesterol: 73 mg; Protein: 31 g; Carbohydrates: 39 g
Diabetic Exchanges: 2 Bread/Starch, 3 Meat, 1 Vegetable
For years, chicken was relegated to Sunday dinner.
But times have changed, and chicken is for any time, any day. Here are six chicken recipes to help you through the day, including One-Pot Chicken and Vegetables and Coq Au Vin. Enjoy!
TIKKA KEBABS
Recipe Yield: Makes 4 servings
https://diabeticgourmet.com/diabetic-recipes/tikka-kebabs
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
CHICKEN WITH PEPPERS
Servings: 4
Source: 1,001 Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/309.shtml
Ingredients
1 lb boneless, skinless chicken breast, cut into 1-inch cubes
1/2 teaspoon minced garlic
1 tablespoon olive oil
2 cups frozen stir-fry pepper blend
1 can (15 ounces) chunky Italian-seasoned tomato sauce
Salt and pepper, to taste
2 tablespoons grated Parmesan cheese
Directions
Saute chicken and garlic in oil in large skillet until lightly browned. Push chicken to side of pan; add stir-fry pepper blend and cook until softened, 3 to 4 minutes. Stir in tomato sauce. Heat to boiling; reduce heat and simmer, covered, until chicken is cooked through, about 10 minutes. Season to taste with salt and pepper; sprinkle with Parmesan cheese.
Nutritional Information Per Serving: Calories: 215; Protein: 28.5 g; Fat: 7 g; Sodium: 674 mg; Cholesterol: 71 mg; Carbohydrates: 9.7 g; Exchanges: 2 Vegetable, 3 Meat
CHICKEN WITH SUN-DRIED TOMATES
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=868
Online version: http://diabeticgourmet.com/recipes/html/868.shtml
Source: Magic Menus for People with Diabetes
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Protein: 27 g; Fat: 5 g; Sodium: 155 mg; Cholesterol: 64 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Fat
ONE-POT CHICKEN AND VEGETABLES
Yield: 4 servings
Serving Size: 1/2 cup vegetables, 1/2 cup rice, 4 ounces chicken
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/453.shtml
Ingredients
1 tablespoon olive oil
1 cup sliced zucchini
1 cup sliced or shredded carrot
1/2 cup sliced green onions or red onion
1/2 cup sliced celery
1 (14-1/2 ounce) can diced tomatoes
1 pound cooked, diced chicken breasts
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon salt
1/8 teaspoon fresh ground black pepper
2 cups cooked brown rice, hot
Directions
In a skillet over medium-high heat, heat the oil. Add the zucchini, carrots, green or red onion, and celery and saute for 5 minutes, stirring occasionally.
Add the canned diced tomatoes and lower the heat. Simmer for 5 minutes. Add the chicken and seasonings and simmer for 3 minutes.
Serve the chicken and vegetables over cooked rice.
Nutritional Information Per Serving: Calories: 406; Protein: 38 g; Fat: 13 g; Sodium: 409 mg; Cholesterol: 96 mg; Carbohydrates: 32 g; Exchanges: 2 Starch, 1 Vegetable, 4 Lean Meat
SHANGHAI WALNUT CHICKEN
Recipe Yield: 4 servings.
Source: The New Family Cookbook for People with Diabetes
View online with photo: https://diabeticgourmet.com/diabetic-recipes/shanghai-walnut-chicken
Print version: https://diabeticgourmet.com/diabetic-recipes/shanghai-walnut-chicken/print/
Ingredients
2 Tbsp. Hoisin sauce
1 Tbsp. reduced sodium soy sauce
1 tsp. rice vinegar
1/4 cup fat-free, reduced-sodium chicken broth
1 Tbsp. cornstarch
1/4 tsp. toasted sesame oil
1 Tbsp. peanut or canola oil, divided
3/4 lb. chicken cutlets, cut into 1/2-inch cubes
1 green bell pepper, cut in 1/2-inch dice
1 red bell pepper, cut in 1/2-inch dice
1 green chile pepper, thinly sliced
1 garlic clove, chopped
1 can (8 oz.) diced or sliced water chestnuts, rinsed and drained
1/4 cup coarsely chopped walnuts
Directions
In a small bowl, combine the hoisin sauce, soy sauce, vinegar, broth and cornstarch. Mix in the sesame oil. Set the seasoning sauce aside.
Set a wok or large frying pan over high heat. Drizzle in 2 teaspoons of the canola oil, swirling to coat the cooking surface. Stir-fry the chicken until it is white. Turn it out onto a plate.
Add the remaining oil to the pan. Stir-fry the green, red, and chile peppers, and the garlic, for 2 minutes. Return the chicken to the pan. Add the water chestnuts and walnuts. Restir the seasoning sauce and add. Stir-fry until the chicken is cooked through. Serve immediately, along with cooked rice, preferably brown.
Nutritional Information Per Serving: Calories: 247; Fat: 10 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 378 mg; Protein: 22 g; Carbohydrates: 17 g; Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable
COQ AU VIN
Recipe Yield: 6 servings
Source: 1,001 Recipes For People with Diabetes
View online with photo: https://diabeticgourmet.com/diabetic-recipes/coq-au-vin
Print version: https://diabeticgourmet.com/diabetic-recipes/coq-au-vin/print/
Ingredients
6 boneless, skinless chicken breast halves (4 ounces each), cut into halves
5 slices reduced-sodium bacon, diced
3 green onions and tops, sliced
5 pearl onions, peeled, halved
8 ounces whole small mushrooms
8 small new potatoes, halved
1 teaspoon minced garlic
1/2 teaspoon dried thyme leaves
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 cup water
1/2 cup Burgundy or other dry red wine or reduced-sodium chicken broth
Directions
Place chicken and bacon in 2-1/2 quart casserole; sprinkle with green onions. Add pearl onions, mushrooms, and potatoes.
Sprinkle with combined garlic, thyme, salt, and pepper. Pour water and wine over.
Bake, covered, at 325 degrees until chicken and potatoes are tender, about 1-1/2 hours.
Nutritional Information Per Serving: Calories: 343; Fat: 5 g; Sodium: 357 mg; Cholesterol: 73 mg; Protein: 31 g; Carbohydrates: 39 g
Diabetic Exchanges: 2 Bread/Starch, 3 Meat, 1 Vegetable
Thursday, May 3, 2018
Diabetic Thursday
It's Diabetic Thursday, time to check out how yummy, healthy, and easy diabetic food can be. Today's six yummy recipes include Bun-Less Cheddar Burgers and Baked Vanilla Custard. Enjoy!
SUMMER RATATOUILLE
Yield: 4 (1 cup) servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=857
Online version: http://diabeticgourmet.com/recipes/html/857.shtml
Source: Express Lane Diabetic Cooking
Ingredients
1 tablespoon olive oil, divided
3 cups combination sliced zucchini and yellow squash
1 cup sliced onion
1 cup halved cherry tomatoes
1/3 cup minced fresh mint leaves
1 tablespoon fresh lemon juice
1 (4.75 oz) can prepared eggplant caponata
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
Directions
In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.
Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.
Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Fat: 6 g; Sodium: 299 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 11 g; Exchanges: 2 Vegetable, 1 Fat
ORZO-STUFFED EGGPLANT
Yield: 4 servings. Serving size: 2 halves.
Preparation time: 25 minutes. Cooking time: 50 minutes.
This is from Diabetes Self-Management, and can be viewed online here.
Ingredients
4 small eggplants (approximately 7 ounces each)
Nonstick cooking spray
1 cup orzo pastina, uncooked
2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
2 cups canned tomatoes, drained and chopped
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper, to taste
8 ounces part-skim mozzarella, diced
1/4 cup grated Parmigiano-Reggiano cheese
Directions
Heat oven to 400°F. Wash and pat dry the eggplants, cut off their stems, and cut them in half vertically. Place them with the cut side down on a baking pan coated with nonstick cooking spray. Bake for 30 minutes.
Remove eggplants from the pan, cool under running water, and pat dry. Using a spoon, carve out and chop the pulp, leaving just a thin shell (about 1/4 inch). Place pulp in a bowl and set aside.
Cook the orzo according to package instructions, but keep it slightly undercooked (1–2 minutes less than directed). While the orzo is cooking, heat the olive oil in a medium-size frying pan over moderate heat. Add the garlic and sauté for 1 minute. Add the chopped eggplant pulp and sauté for 4–5 minutes, stirring frequently. Add the tomatoes, dried herbs, and salt and pepper to taste. Mix thoroughly and simmer for 10 minutes. Remove from heat.
When the orzo is ready, drain and add to the eggplant mixture. Toss in both cheeses and mix well.
Divide eggplant–cheese mixture into 8 equal portions and fill the eggplant shells. Spray the top of each with cooking spray. Place stuffed eggplant halves on baking pan and bake for 10 minutes. Remove and serve immediately.
Nutrition Facts Per Serving: Calories: 404, Carbohydrates: 38 g, Protein: 22 g, Fat: 18 g, Saturated Fat: 8 g, Cholesterol: 36 mg, Sodium: 138 mg, Fiber: 9 g; Exchanges per serving: 2 1/2 starch, 2 medium-lean meat, 1 1/2 fat. Carbohydrate choices: 2 1/2.
MARINATED CHICKPEA AND TUNA SALAD
Yield: 4 servings
Serving size is 1/2 cup tuna, 1 cup vegetables, and 1/2 cup chickpeas.
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=858
Online version: http://diabeticgourmet.com/recipes/html/858.shtml
Source: Express Lane Diabetic Cooking
Ingredients
2 cups chickpeas, rinsed and drained
2 cups red or green bell pepper strips
1 cup halved cherry tomatoes
1/2 cup sliced celery
2 tablespoons sliced green onions
1 cup sliced or shredded carrots
2 cups tuna (canned or from the salad bar)
2 tablespoons regular or garlic-flavored olive oil
1/4 cup balsamic or red wine vinegar
1 teaspoon minced fresh rosemary
2 tablespoons minced fresh basil
1/8 teaspoon salt
1/8 teaspoon fresh ground black pepper
Directions
Combine all ingredients in a salad bowl. Refrigerate for 1 hour before serving.
Nutritional Information Per Serving: Calories: 325; Protein: 28 g; Fat: 10 g; Sodium: 483 mg; Cholesterol: 22 mg; Dietary Fiber: 9 g; Sugars: 7 g; Carbohydrates: 32 g; Exchanges: 1-1/2 Starch, 2 Vegetable, 3 Very Lean Meat, 1 Fat
BAKED VANILLA CUSTARD
Recipe Yield: Yield: 10 servings
View online with photo: https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard
Print version: https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard/print/
Ingredients
1 quart 2% milk
6 eggs
1 cup plus 2 tablespoons Equal® Spoonful*
2-1/2 teaspoons vanilla
1/4 teaspoon salt
Sliced fresh fruit (optional)
Fresh mint (optional)
* May substitute 27 packets Equal sweetener
Directions
Heat milk just to boiling in medium saucepan. Let cool 5 minutes.
Beat eggs, Equal, vanilla and salt in large bowl until smooth. Gradually beat in hot milk.
Pour mixture into ten 6-ounce custard cups or 1-1/2 quart glass casserole. Place custard cups or casserole in roasting pan. Pour 1 inch of hot water into roasting pan.
Bake, uncovered, in preheated 325F oven 50 to 60 minutes or until sharp knife inserted halfway between center and edge of custard comes out clean.
Remove custard cups or casserole from roasting pan. Cool completely on wire rack.
Cover and refrigerate several hours or overnight.
Serve garnished with sliced fresh fruit and mint, if desired.
Notes:
Traditional baked custard with half the calories. Made with Equal and reduced-fat milk, all the great flavor is still there. Garnished with fresh fruit and mint it looks good, too.
Nutritional Information Per Serving: Calories: 90; Fat: 5 grams; Sodium: 124 mg; Cholesterol: 135 mg; Protein: 7 grams; Carbohydrates: 5 grams; Diabetic Exchanges: 1/2 milk, 1/2 lean meat
CHICKEN WITH SUN-DRIED TOMATES
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=868
Online version: http://diabeticgourmet.com/recipes/html/868.shtml
Source: Magic Menus for People with Diabetes
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Protein: 27 g; Fat: 5 g; Sodium: 155 mg; Cholesterol: 64 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Fat
BUN-LESS CHEDDAR BURGERS
This recipe begins, “Skip the bun and instead, wrap this juicy cheeseburger in lettuce for a low-carb meal.”
This is from Diabetic Connect and can be found at http://www.diabeticconnect.com/diabetic-recipes/general/3084-cheddar-turkey-burgers.
Ingredients
1 1/2 pounds lean ground beef
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon salt
1 teaspoon black pepper
6 slices of reduced-fat cheddar cheese
6 large lettuce leaves
Directions
In a large bowl, combine all the ingredients except for cheddar cheese and lettuce leaves; mix well. Form into 6 equal-sized patties.
Coat a large skillet with nonstick cooking spray and cook the patties over medium heat for 3 to 4 minutes per side, or until the juices run clear and no pink remains.
Once cooked, remove from skillet and place one slice of cheese on top of each patty.
Add your favorite condiments (onions, tomato slices, pickles, etc.).
Wrap each patty in a lettuce leaf and serve.
Nutritional Facts: Servings: 6; Calories - 182; Total Fat - 5 g; Sat Fat - 3 g; Cholesterol - 86 mg; Sodium - 298 mg; Carbohydrates - 1 g; Dietary Fiber - 0 g; Protein - 33 g
SUMMER RATATOUILLE
Yield: 4 (1 cup) servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=857
Online version: http://diabeticgourmet.com/recipes/html/857.shtml
Source: Express Lane Diabetic Cooking
Ingredients
1 tablespoon olive oil, divided
3 cups combination sliced zucchini and yellow squash
1 cup sliced onion
1 cup halved cherry tomatoes
1/3 cup minced fresh mint leaves
1 tablespoon fresh lemon juice
1 (4.75 oz) can prepared eggplant caponata
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
Directions
In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.
Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.
Nutritional Information Per Serving: Calories: 105; Protein: 2 g; Fat: 6 g; Sodium: 299 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 11 g; Exchanges: 2 Vegetable, 1 Fat
ORZO-STUFFED EGGPLANT
Yield: 4 servings. Serving size: 2 halves.
Preparation time: 25 minutes. Cooking time: 50 minutes.
This is from Diabetes Self-Management, and can be viewed online here.
Ingredients
4 small eggplants (approximately 7 ounces each)
Nonstick cooking spray
1 cup orzo pastina, uncooked
2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
2 cups canned tomatoes, drained and chopped
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper, to taste
8 ounces part-skim mozzarella, diced
1/4 cup grated Parmigiano-Reggiano cheese
Directions
Heat oven to 400°F. Wash and pat dry the eggplants, cut off their stems, and cut them in half vertically. Place them with the cut side down on a baking pan coated with nonstick cooking spray. Bake for 30 minutes.
Remove eggplants from the pan, cool under running water, and pat dry. Using a spoon, carve out and chop the pulp, leaving just a thin shell (about 1/4 inch). Place pulp in a bowl and set aside.
Cook the orzo according to package instructions, but keep it slightly undercooked (1–2 minutes less than directed). While the orzo is cooking, heat the olive oil in a medium-size frying pan over moderate heat. Add the garlic and sauté for 1 minute. Add the chopped eggplant pulp and sauté for 4–5 minutes, stirring frequently. Add the tomatoes, dried herbs, and salt and pepper to taste. Mix thoroughly and simmer for 10 minutes. Remove from heat.
When the orzo is ready, drain and add to the eggplant mixture. Toss in both cheeses and mix well.
Divide eggplant–cheese mixture into 8 equal portions and fill the eggplant shells. Spray the top of each with cooking spray. Place stuffed eggplant halves on baking pan and bake for 10 minutes. Remove and serve immediately.
Nutrition Facts Per Serving: Calories: 404, Carbohydrates: 38 g, Protein: 22 g, Fat: 18 g, Saturated Fat: 8 g, Cholesterol: 36 mg, Sodium: 138 mg, Fiber: 9 g; Exchanges per serving: 2 1/2 starch, 2 medium-lean meat, 1 1/2 fat. Carbohydrate choices: 2 1/2.
MARINATED CHICKPEA AND TUNA SALAD
Yield: 4 servings
Serving size is 1/2 cup tuna, 1 cup vegetables, and 1/2 cup chickpeas.
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=858
Online version: http://diabeticgourmet.com/recipes/html/858.shtml
Source: Express Lane Diabetic Cooking
Ingredients
2 cups chickpeas, rinsed and drained
2 cups red or green bell pepper strips
1 cup halved cherry tomatoes
1/2 cup sliced celery
2 tablespoons sliced green onions
1 cup sliced or shredded carrots
2 cups tuna (canned or from the salad bar)
2 tablespoons regular or garlic-flavored olive oil
1/4 cup balsamic or red wine vinegar
1 teaspoon minced fresh rosemary
2 tablespoons minced fresh basil
1/8 teaspoon salt
1/8 teaspoon fresh ground black pepper
Directions
Combine all ingredients in a salad bowl. Refrigerate for 1 hour before serving.
Nutritional Information Per Serving: Calories: 325; Protein: 28 g; Fat: 10 g; Sodium: 483 mg; Cholesterol: 22 mg; Dietary Fiber: 9 g; Sugars: 7 g; Carbohydrates: 32 g; Exchanges: 1-1/2 Starch, 2 Vegetable, 3 Very Lean Meat, 1 Fat
BAKED VANILLA CUSTARD
Recipe Yield: Yield: 10 servings
View online with photo: https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard
Print version: https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard/print/
Ingredients
1 quart 2% milk
6 eggs
1 cup plus 2 tablespoons Equal® Spoonful*
2-1/2 teaspoons vanilla
1/4 teaspoon salt
Sliced fresh fruit (optional)
Fresh mint (optional)
* May substitute 27 packets Equal sweetener
Directions
Heat milk just to boiling in medium saucepan. Let cool 5 minutes.
Beat eggs, Equal, vanilla and salt in large bowl until smooth. Gradually beat in hot milk.
Pour mixture into ten 6-ounce custard cups or 1-1/2 quart glass casserole. Place custard cups or casserole in roasting pan. Pour 1 inch of hot water into roasting pan.
Bake, uncovered, in preheated 325F oven 50 to 60 minutes or until sharp knife inserted halfway between center and edge of custard comes out clean.
Remove custard cups or casserole from roasting pan. Cool completely on wire rack.
Cover and refrigerate several hours or overnight.
Serve garnished with sliced fresh fruit and mint, if desired.
Notes:
Traditional baked custard with half the calories. Made with Equal and reduced-fat milk, all the great flavor is still there. Garnished with fresh fruit and mint it looks good, too.
Nutritional Information Per Serving: Calories: 90; Fat: 5 grams; Sodium: 124 mg; Cholesterol: 135 mg; Protein: 7 grams; Carbohydrates: 5 grams; Diabetic Exchanges: 1/2 milk, 1/2 lean meat
CHICKEN WITH SUN-DRIED TOMATES
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=868
Online version: http://diabeticgourmet.com/recipes/html/868.shtml
Source: Magic Menus for People with Diabetes
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Protein: 27 g; Fat: 5 g; Sodium: 155 mg; Cholesterol: 64 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Fat
BUN-LESS CHEDDAR BURGERS
This recipe begins, “Skip the bun and instead, wrap this juicy cheeseburger in lettuce for a low-carb meal.”
This is from Diabetic Connect and can be found at http://www.diabeticconnect.com/diabetic-recipes/general/3084-cheddar-turkey-burgers.
Ingredients
1 1/2 pounds lean ground beef
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon salt
1 teaspoon black pepper
6 slices of reduced-fat cheddar cheese
6 large lettuce leaves
Directions
In a large bowl, combine all the ingredients except for cheddar cheese and lettuce leaves; mix well. Form into 6 equal-sized patties.
Coat a large skillet with nonstick cooking spray and cook the patties over medium heat for 3 to 4 minutes per side, or until the juices run clear and no pink remains.
Once cooked, remove from skillet and place one slice of cheese on top of each patty.
Add your favorite condiments (onions, tomato slices, pickles, etc.).
Wrap each patty in a lettuce leaf and serve.
Nutritional Facts: Servings: 6; Calories - 182; Total Fat - 5 g; Sat Fat - 3 g; Cholesterol - 86 mg; Sodium - 298 mg; Carbohydrates - 1 g; Dietary Fiber - 0 g; Protein - 33 g
Thursday, January 18, 2018
Diabetic Thursday
It's time for another Diabetic Thursday post. Today's post deals with chicken.
For years, chicken was relegated to Sunday dinner.
But times have changed, and chicken is for any time, any day. Here are six chicken recipes to help you through the day, including One-Pot Chicken and Vegetables and Coq Au Vin. Enjoy!
TIKKA KEBABS
Recipe Yield: Makes 4 servings
https://diabeticgourmet.com/diabetic-recipes/tikka-kebabs
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
CHICKEN WITH PEPPERS
Servings: 4
Source: 1,001 Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/309.shtml
Ingredients
1 lb boneless, skinless chicken breast, cut into 1-inch cubes
1/2 teaspoon minced garlic
1 tablespoon olive oil
2 cups frozen stir-fry pepper blend
1 can (15 ounces) chunky Italian-seasoned tomato sauce
Salt and pepper, to taste
2 tablespoons grated Parmesan cheese
Directions
Saute chicken and garlic in oil in large skillet until lightly browned. Push chicken to side of pan; add stir-fry pepper blend and cook until softened, 3 to 4 minutes. Stir in tomato sauce. Heat to boiling; reduce heat and simmer, covered, until chicken is cooked through, about 10 minutes. Season to taste with salt and pepper; sprinkle with Parmesan cheese.
Nutritional Information Per Serving: Calories: 215; Protein: 28.5 g; Fat: 7 g; Sodium: 674 mg; Cholesterol: 71 mg; Carbohydrates: 9.7 g; Exchanges: 2 Vegetable, 3 Meat
CHICKEN WITH SUN-DRIED TOMATES
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=868
Online version: http://diabeticgourmet.com/recipes/html/868.shtml
Source: Magic Menus for People with Diabetes
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Protein: 27 g; Fat: 5 g; Sodium: 155 mg; Cholesterol: 64 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Fat
ONE-POT CHICKEN AND VEGETABLES
Yield: 4 servings
Serving Size: 1/2 cup vegetables, 1/2 cup rice, 4 ounces chicken
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/453.shtml
Ingredients
1 tablespoon olive oil
1 cup sliced zucchini
1 cup sliced or shredded carrot
1/2 cup sliced green onions or red onion
1/2 cup sliced celery
1 (14-1/2 ounce) can diced tomatoes
1 pound cooked, diced chicken breasts
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon salt
1/8 teaspoon fresh ground black pepper
2 cups cooked brown rice, hot
Directions
In a skillet over medium-high heat, heat the oil. Add the zucchini, carrots, green or red onion, and celery and saute for 5 minutes, stirring occasionally.
Add the canned diced tomatoes and lower the heat. Simmer for 5 minutes. Add the chicken and seasonings and simmer for 3 minutes.
Serve the chicken and vegetables over cooked rice.
Nutritional Information Per Serving: Calories: 406; Protein: 38 g; Fat: 13 g; Sodium: 409 mg; Cholesterol: 96 mg; Carbohydrates: 32 g; Exchanges: 2 Starch, 1 Vegetable, 4 Lean Meat
SHANGHAI WALNUT CHICKEN
Recipe Yield: 4 servings.
Source: The New Family Cookbook for People with Diabetes
View online with photo: https://diabeticgourmet.com/diabetic-recipes/shanghai-walnut-chicken
Print version: https://diabeticgourmet.com/diabetic-recipes/shanghai-walnut-chicken/print/
Ingredients
2 Tbsp. Hoisin sauce
1 Tbsp. reduced sodium soy sauce
1 tsp. rice vinegar
1/4 cup fat-free, reduced-sodium chicken broth
1 Tbsp. cornstarch
1/4 tsp. toasted sesame oil
1 Tbsp. peanut or canola oil, divided
3/4 lb. chicken cutlets, cut into 1/2-inch cubes
1 green bell pepper, cut in 1/2-inch dice
1 red bell pepper, cut in 1/2-inch dice
1 green chile pepper, thinly sliced
1 garlic clove, chopped
1 can (8 oz.) diced or sliced water chestnuts, rinsed and drained
1/4 cup coarsely chopped walnuts
Directions
In a small bowl, combine the hoisin sauce, soy sauce, vinegar, broth and cornstarch. Mix in the sesame oil. Set the seasoning sauce aside.
Set a wok or large frying pan over high heat. Drizzle in 2 teaspoons of the canola oil, swirling to coat the cooking surface. Stir-fry the chicken until it is white. Turn it out onto a plate.
Add the remaining oil to the pan. Stir-fry the green, red, and chile peppers, and the garlic, for 2 minutes. Return the chicken to the pan. Add the water chestnuts and walnuts. Restir the seasoning sauce and add. Stir-fry until the chicken is cooked through. Serve immediately, along with cooked rice, preferably brown.
Nutritional Information Per Serving: Calories: 247; Fat: 10 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 378 mg; Protein: 22 g; Carbohydrates: 17 g; Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable
COQ AU VIN
Recipe Yield: 6 servings
Source: 1,001 Recipes For People with Diabetes
View online with photo: https://diabeticgourmet.com/diabetic-recipes/coq-au-vin
Print version: https://diabeticgourmet.com/diabetic-recipes/coq-au-vin/print/
Ingredients
6 boneless, skinless chicken breast halves (4 ounces each), cut into halves
5 slices reduced-sodium bacon, diced
3 green onions and tops, sliced
5 pearl onions, peeled, halved
8 ounces whole small mushrooms
8 small new potatoes, halved
1 teaspoon minced garlic
1/2 teaspoon dried thyme leaves
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 cup water
1/2 cup Burgundy or other dry red wine or reduced-sodium chicken broth
Directions
Place chicken and bacon in 2-1/2 quart casserole; sprinkle with green onions. Add pearl onions, mushrooms, and potatoes.
Sprinkle with combined garlic, thyme, salt, and pepper. Pour water and wine over.
Bake, covered, at 325 degrees until chicken and potatoes are tender, about 1-1/2 hours.
Nutritional Information Per Serving: Calories: 343; Fat: 5 g; Sodium: 357 mg; Cholesterol: 73 mg; Protein: 31 g; Carbohydrates: 39 g
Diabetic Exchanges: 2 Bread/Starch, 3 Meat, 1 Vegetable
For years, chicken was relegated to Sunday dinner.
But times have changed, and chicken is for any time, any day. Here are six chicken recipes to help you through the day, including One-Pot Chicken and Vegetables and Coq Au Vin. Enjoy!
TIKKA KEBABS
Recipe Yield: Makes 4 servings
https://diabeticgourmet.com/diabetic-recipes/tikka-kebabs
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
CHICKEN WITH PEPPERS
Servings: 4
Source: 1,001 Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/309.shtml
Ingredients
1 lb boneless, skinless chicken breast, cut into 1-inch cubes
1/2 teaspoon minced garlic
1 tablespoon olive oil
2 cups frozen stir-fry pepper blend
1 can (15 ounces) chunky Italian-seasoned tomato sauce
Salt and pepper, to taste
2 tablespoons grated Parmesan cheese
Directions
Saute chicken and garlic in oil in large skillet until lightly browned. Push chicken to side of pan; add stir-fry pepper blend and cook until softened, 3 to 4 minutes. Stir in tomato sauce. Heat to boiling; reduce heat and simmer, covered, until chicken is cooked through, about 10 minutes. Season to taste with salt and pepper; sprinkle with Parmesan cheese.
Nutritional Information Per Serving: Calories: 215; Protein: 28.5 g; Fat: 7 g; Sodium: 674 mg; Cholesterol: 71 mg; Carbohydrates: 9.7 g; Exchanges: 2 Vegetable, 3 Meat
CHICKEN WITH SUN-DRIED TOMATES
Yield: 4 servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=868
Online version: http://diabeticgourmet.com/recipes/html/868.shtml
Source: Magic Menus for People with Diabetes
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Protein: 27 g; Fat: 5 g; Sodium: 155 mg; Cholesterol: 64 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Fat
ONE-POT CHICKEN AND VEGETABLES
Yield: 4 servings
Serving Size: 1/2 cup vegetables, 1/2 cup rice, 4 ounces chicken
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/453.shtml
Ingredients
1 tablespoon olive oil
1 cup sliced zucchini
1 cup sliced or shredded carrot
1/2 cup sliced green onions or red onion
1/2 cup sliced celery
1 (14-1/2 ounce) can diced tomatoes
1 pound cooked, diced chicken breasts
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon salt
1/8 teaspoon fresh ground black pepper
2 cups cooked brown rice, hot
Directions
In a skillet over medium-high heat, heat the oil. Add the zucchini, carrots, green or red onion, and celery and saute for 5 minutes, stirring occasionally.
Add the canned diced tomatoes and lower the heat. Simmer for 5 minutes. Add the chicken and seasonings and simmer for 3 minutes.
Serve the chicken and vegetables over cooked rice.
Nutritional Information Per Serving: Calories: 406; Protein: 38 g; Fat: 13 g; Sodium: 409 mg; Cholesterol: 96 mg; Carbohydrates: 32 g; Exchanges: 2 Starch, 1 Vegetable, 4 Lean Meat
SHANGHAI WALNUT CHICKEN
Recipe Yield: 4 servings.
Source: The New Family Cookbook for People with Diabetes
View online with photo: https://diabeticgourmet.com/diabetic-recipes/shanghai-walnut-chicken
Print version: https://diabeticgourmet.com/diabetic-recipes/shanghai-walnut-chicken/print/
Ingredients
2 Tbsp. Hoisin sauce
1 Tbsp. reduced sodium soy sauce
1 tsp. rice vinegar
1/4 cup fat-free, reduced-sodium chicken broth
1 Tbsp. cornstarch
1/4 tsp. toasted sesame oil
1 Tbsp. peanut or canola oil, divided
3/4 lb. chicken cutlets, cut into 1/2-inch cubes
1 green bell pepper, cut in 1/2-inch dice
1 red bell pepper, cut in 1/2-inch dice
1 green chile pepper, thinly sliced
1 garlic clove, chopped
1 can (8 oz.) diced or sliced water chestnuts, rinsed and drained
1/4 cup coarsely chopped walnuts
Directions
In a small bowl, combine the hoisin sauce, soy sauce, vinegar, broth and cornstarch. Mix in the sesame oil. Set the seasoning sauce aside.
Set a wok or large frying pan over high heat. Drizzle in 2 teaspoons of the canola oil, swirling to coat the cooking surface. Stir-fry the chicken until it is white. Turn it out onto a plate.
Add the remaining oil to the pan. Stir-fry the green, red, and chile peppers, and the garlic, for 2 minutes. Return the chicken to the pan. Add the water chestnuts and walnuts. Restir the seasoning sauce and add. Stir-fry until the chicken is cooked through. Serve immediately, along with cooked rice, preferably brown.
Nutritional Information Per Serving: Calories: 247; Fat: 10 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 378 mg; Protein: 22 g; Carbohydrates: 17 g; Diabetic Exchanges: 3 Medium-Fat Meat, 2 Vegetable
COQ AU VIN
Recipe Yield: 6 servings
Source: 1,001 Recipes For People with Diabetes
View online with photo: https://diabeticgourmet.com/diabetic-recipes/coq-au-vin
Print version: https://diabeticgourmet.com/diabetic-recipes/coq-au-vin/print/
Ingredients
6 boneless, skinless chicken breast halves (4 ounces each), cut into halves
5 slices reduced-sodium bacon, diced
3 green onions and tops, sliced
5 pearl onions, peeled, halved
8 ounces whole small mushrooms
8 small new potatoes, halved
1 teaspoon minced garlic
1/2 teaspoon dried thyme leaves
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 cup water
1/2 cup Burgundy or other dry red wine or reduced-sodium chicken broth
Directions
Place chicken and bacon in 2-1/2 quart casserole; sprinkle with green onions. Add pearl onions, mushrooms, and potatoes.
Sprinkle with combined garlic, thyme, salt, and pepper. Pour water and wine over.
Bake, covered, at 325 degrees until chicken and potatoes are tender, about 1-1/2 hours.
Nutritional Information Per Serving: Calories: 343; Fat: 5 g; Sodium: 357 mg; Cholesterol: 73 mg; Protein: 31 g; Carbohydrates: 39 g
Diabetic Exchanges: 2 Bread/Starch, 3 Meat, 1 Vegetable
Thursday, December 7, 2017
Diabetic Thursday
It's Diabetic Thursday. And since Christmas is right around the corner, here are six diabetic recipes to go with your Christmas dinner...or any time of the year, including Sweet Potato Pie and Gingered Orange Carrots. Enjoy!
GINGERED ACORN SQUASH
Servings: 4
Source: American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/267.shtml
Ingredients
2 acorn squash (about 3/4 pound each)
8-ounce can pineapple tidbits in their own juice, drained
3 tablespoons raisins (optional)
2 tablespoons light brown sugar
1 tablespoon light margarine, melted
1 teaspoon freshly grated gingerroot
Directions
Preheat oven to 400 degrees F. Lightly spray a 13x9x2-inch baking dish with vegetable oil spray.
Cut squash in half. Scoop out and discard seeds. Put squash halves cut side up in baking dish.
In a small bowl, combine remaining ingredients. Spoon mixture into each squash cavity. Carefully pour a small amount of water around each squash. Bake, uncovered, for 45 minutes.
Nutritional Information Per Serving: Calories: 120; Protein: 1 g; Fat: 1 g; Sodium: 24 mg; Cholesterol: 0 mg; Carbohydrates: 29 g; Exchanges: 1 Bread/Starch; 1 Vegetable, 1/2 Fruit
GINGERED ORANGE CARROTS
4g sugars and 2g dietary fiber.
Makes about 2 cups (4 servings)
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/351.shtml
Ingredients
6 medium carrots (about 3/4 pound), peeled and sliced
1/2 cup homemade chicken broth, or canned reduced-sodium chicken broth
1/4 cup orange juice
2 teaspoons margarine
1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger
Directions
Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.
Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 72 mg; Cholesterol: 0 mg; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 1/2 Fat
APPLE AND SQUASH BAKE
This recipe begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.”
Yield: 8 servings
Serving Size: 3/4 cup squash and apple bake
Source: Splenda
Find this recipe at: http://diabeticgourmet.com/recipes/html/1121.shtml
Ingredients
1/3 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon ground mace
2 pounds butternut squash - peeled, seeded, and cut into
1/2 inch slices
2 large apples - cored, and cut into 1/2 inch slices
Directions
Preheat oven to 350 degrees F .
In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.
Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Nutritional Information Per Serving: Calories: 120; Calories from Fat: 30; Protein: 2 g; Fat: 3.5 g; Sodium: 340 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 24 g
SWEET POTATO PIE
Yield: 8 servings
Source: Equal
Find this recipe at: http://diabeticgourmet.com/recipes/html/1030.shtml
Ingredients
1 Pastry for single-crust 9-inch pie
2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)
2 eggs, lightly beaten
1 cup Equal Spoonful or Granulated*
1 tablespoon all-purpose flour
1 teaspoon lemon juice
1 teaspoon vanilla
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1 can (12 ounces) evaporated fat-free milk
Light whipped topping (optional)
Grated nutmeg (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.
Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.
Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 197; Protein: 7 g; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Carbohydrates: 28 g; Exchanges: 2 starch, 1 fat
CHICKEN WITH SUN-DRIED TOMATOES
Yield: 4 servings
Source: Magic Menus for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/868.shtml
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Protein: 27 g; Fat: 5 g; Sodium: 155 mg; Cholesterol: 64 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Fat
TOMATO, BASIL AND MOZZARELLA SALAD
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=189
View recipe with photo: http://diabeticgourmet.com/recipes/html/189.shtml
Directions
1 pound ripe tomatoes (2-3)
5-6 fresh mozzarella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Directions
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzarella ball into halves.
Top each tomato slice with sliced mozzarella.
Drizzle olive oil over the tomatoes.
Top each mozzarella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Fat: 4 g; Sodium: 140 mg; Cholesterol: 6 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
GINGERED ACORN SQUASH
Servings: 4
Source: American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/267.shtml
Ingredients
2 acorn squash (about 3/4 pound each)
8-ounce can pineapple tidbits in their own juice, drained
3 tablespoons raisins (optional)
2 tablespoons light brown sugar
1 tablespoon light margarine, melted
1 teaspoon freshly grated gingerroot
Directions
Preheat oven to 400 degrees F. Lightly spray a 13x9x2-inch baking dish with vegetable oil spray.
Cut squash in half. Scoop out and discard seeds. Put squash halves cut side up in baking dish.
In a small bowl, combine remaining ingredients. Spoon mixture into each squash cavity. Carefully pour a small amount of water around each squash. Bake, uncovered, for 45 minutes.
Nutritional Information Per Serving: Calories: 120; Protein: 1 g; Fat: 1 g; Sodium: 24 mg; Cholesterol: 0 mg; Carbohydrates: 29 g; Exchanges: 1 Bread/Starch; 1 Vegetable, 1/2 Fruit
GINGERED ORANGE CARROTS
4g sugars and 2g dietary fiber.
Makes about 2 cups (4 servings)
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/351.shtml
Ingredients
6 medium carrots (about 3/4 pound), peeled and sliced
1/2 cup homemade chicken broth, or canned reduced-sodium chicken broth
1/4 cup orange juice
2 teaspoons margarine
1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger
Directions
Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.
Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 72 mg; Cholesterol: 0 mg; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 1/2 Fat
APPLE AND SQUASH BAKE
This recipe begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.”
Yield: 8 servings
Serving Size: 3/4 cup squash and apple bake
Source: Splenda
Find this recipe at: http://diabeticgourmet.com/recipes/html/1121.shtml
Ingredients
1/3 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon ground mace
2 pounds butternut squash - peeled, seeded, and cut into
1/2 inch slices
2 large apples - cored, and cut into 1/2 inch slices
Directions
Preheat oven to 350 degrees F .
In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.
Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Nutritional Information Per Serving: Calories: 120; Calories from Fat: 30; Protein: 2 g; Fat: 3.5 g; Sodium: 340 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 24 g
SWEET POTATO PIE
Yield: 8 servings
Source: Equal
Find this recipe at: http://diabeticgourmet.com/recipes/html/1030.shtml
Ingredients
1 Pastry for single-crust 9-inch pie
2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)
2 eggs, lightly beaten
1 cup Equal Spoonful or Granulated*
1 tablespoon all-purpose flour
1 teaspoon lemon juice
1 teaspoon vanilla
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1 can (12 ounces) evaporated fat-free milk
Light whipped topping (optional)
Grated nutmeg (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.
Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.
Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 197; Protein: 7 g; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Carbohydrates: 28 g; Exchanges: 2 starch, 1 fat
CHICKEN WITH SUN-DRIED TOMATOES
Yield: 4 servings
Source: Magic Menus for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/868.shtml
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Protein: 27 g; Fat: 5 g; Sodium: 155 mg; Cholesterol: 64 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Fat
TOMATO, BASIL AND MOZZARELLA SALAD
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=189
View recipe with photo: http://diabeticgourmet.com/recipes/html/189.shtml
Directions
1 pound ripe tomatoes (2-3)
5-6 fresh mozzarella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Directions
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzarella ball into halves.
Top each tomato slice with sliced mozzarella.
Drizzle olive oil over the tomatoes.
Top each mozzarella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Fat: 4 g; Sodium: 140 mg; Cholesterol: 6 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
Thursday, May 4, 2017
Diabetic Thursday
It's Thursday, which means Diabetic Thursday.
I remember when a loved-one was diagnosed with diabetes. I'd been sure that diabetic food meant boring food. But I was so wrong! Here are six diabetic recipes that help prove that diabetic food can be interesting, including Gingered Orange Carrots and Sweet Potato Pie. (Yes, pie for diabetics!) Enjoy!
Note: Please check out Another Day in Paradise at GoFundMe. This is to help fund a documentary on homelessness, following 2 - 3 people as they struggle to get off the street. Backing starts at $10, with goodies for donations.
GINGERED ACORN SQUASH
Servings: 4
Source: American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/267.shtml
Ingredients
2 acorn squash (about 3/4 pound each)
8-ounce can pineapple tidbits in their own juice, drained
3 tablespoons raisins (optional)
2 tablespoons light brown sugar
1 tablespoon light margarine, melted
1 teaspoon freshly grated gingerroot
Directions
Preheat oven to 400 degrees F. Lightly spray a 13x9x2-inch baking dish with vegetable oil spray.
Cut squash in half. Scoop out and discard seeds. Put squash halves cut side up in baking dish.
In a small bowl, combine remaining ingredients. Spoon mixture into each squash cavity. Carefully pour a small amount of water around each squash. Bake, uncovered, for 45 minutes.
Nutritional Information Per Serving: Calories: 120; Protein: 1 g; Fat: 1 g; Sodium: 24 mg; Cholesterol: 0 mg; Carbohydrates: 29 g; Exchanges: 1 Bread/Starch; 1 Vegetable, 1/2 Fruit
GINGERED ORANGE CARROTS
4g sugars and 2g dietary fiber.
Makes about 2 cups (4 servings)
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/351.shtml
Ingredients
6 medium carrots (about 3/4 pound), peeled and sliced
1/2 cup homemade chicken broth, or canned reduced-sodium chicken broth
1/4 cup orange juice
2 teaspoons margarine
1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger
Directions
Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.
Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 72 mg; Cholesterol: 0 mg; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 1/2 Fat
APPLE AND SQUASH BAKE
This recipe begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.”
Yield: 8 servings
Serving Size: 3/4 cup squash and apple bake
Source: Splenda
Find this recipe at: http://diabeticgourmet.com/recipes/html/1121.shtml
Ingredients
1/3 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon ground mace
2 pounds butternut squash - peeled, seeded, and cut into
1/2 inch slices
2 large apples - cored, and cut into 1/2 inch slices
Directions
Preheat oven to 350 degrees F .
In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.
Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Nutritional Information Per Serving: Calories: 120; Calories from Fat: 30; Protein: 2 g; Fat: 3.5 g; Sodium: 340 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 24 g
SWEET POTATO PIE
Yield: 8 servings
Source: Equal
Find this recipe at: http://diabeticgourmet.com/recipes/html/1030.shtml
Ingredients
1 Pastry for single-crust 9-inch pie
2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)
2 eggs, lightly beaten
1 cup Equal Spoonful or Granulated*
1 tablespoon all-purpose flour
1 teaspoon lemon juice
1 teaspoon vanilla
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1 can (12 ounces) evaporated fat-free milk
Light whipped topping (optional)
Grated nutmeg (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.
Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.
Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 197; Protein: 7 g; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Carbohydrates: 28 g; Exchanges: 2 starch, 1 fat
CHICKEN WITH SUN-DRIED TOMATOES
Yield: 4 servings
Source: Magic Menus for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/868.shtml
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Protein: 27 g; Fat: 5 g; Sodium: 155 mg; Cholesterol: 64 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Fat
TOMATO, BASIL AND MOZZARELLA SALAD
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=189
View recipe with photo: http://diabeticgourmet.com/recipes/html/189.shtml
Directions
1 pound ripe tomatoes (2-3)
5-6 fresh mozzarella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Directions
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzarella ball into halves.
Top each tomato slice with sliced mozzarella.
Drizzle olive oil over the tomatoes.
Top each mozzarella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Fat: 4 g; Sodium: 140 mg; Cholesterol: 6 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
I remember when a loved-one was diagnosed with diabetes. I'd been sure that diabetic food meant boring food. But I was so wrong! Here are six diabetic recipes that help prove that diabetic food can be interesting, including Gingered Orange Carrots and Sweet Potato Pie. (Yes, pie for diabetics!) Enjoy!
Note: Please check out Another Day in Paradise at GoFundMe. This is to help fund a documentary on homelessness, following 2 - 3 people as they struggle to get off the street. Backing starts at $10, with goodies for donations.
GINGERED ACORN SQUASH
Servings: 4
Source: American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/267.shtml
Ingredients
2 acorn squash (about 3/4 pound each)
8-ounce can pineapple tidbits in their own juice, drained
3 tablespoons raisins (optional)
2 tablespoons light brown sugar
1 tablespoon light margarine, melted
1 teaspoon freshly grated gingerroot
Directions
Preheat oven to 400 degrees F. Lightly spray a 13x9x2-inch baking dish with vegetable oil spray.
Cut squash in half. Scoop out and discard seeds. Put squash halves cut side up in baking dish.
In a small bowl, combine remaining ingredients. Spoon mixture into each squash cavity. Carefully pour a small amount of water around each squash. Bake, uncovered, for 45 minutes.
Nutritional Information Per Serving: Calories: 120; Protein: 1 g; Fat: 1 g; Sodium: 24 mg; Cholesterol: 0 mg; Carbohydrates: 29 g; Exchanges: 1 Bread/Starch; 1 Vegetable, 1/2 Fruit
GINGERED ORANGE CARROTS
4g sugars and 2g dietary fiber.
Makes about 2 cups (4 servings)
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/351.shtml
Ingredients
6 medium carrots (about 3/4 pound), peeled and sliced
1/2 cup homemade chicken broth, or canned reduced-sodium chicken broth
1/4 cup orange juice
2 teaspoons margarine
1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger
Directions
Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.
Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 72 mg; Cholesterol: 0 mg; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 1/2 Fat
APPLE AND SQUASH BAKE
This recipe begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.”
Yield: 8 servings
Serving Size: 3/4 cup squash and apple bake
Source: Splenda
Find this recipe at: http://diabeticgourmet.com/recipes/html/1121.shtml
Ingredients
1/3 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon ground mace
2 pounds butternut squash - peeled, seeded, and cut into
1/2 inch slices
2 large apples - cored, and cut into 1/2 inch slices
Directions
Preheat oven to 350 degrees F .
In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.
Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Nutritional Information Per Serving: Calories: 120; Calories from Fat: 30; Protein: 2 g; Fat: 3.5 g; Sodium: 340 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 24 g
SWEET POTATO PIE
Yield: 8 servings
Source: Equal
Find this recipe at: http://diabeticgourmet.com/recipes/html/1030.shtml
Ingredients
1 Pastry for single-crust 9-inch pie
2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)
2 eggs, lightly beaten
1 cup Equal Spoonful or Granulated*
1 tablespoon all-purpose flour
1 teaspoon lemon juice
1 teaspoon vanilla
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1 can (12 ounces) evaporated fat-free milk
Light whipped topping (optional)
Grated nutmeg (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.
Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.
Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 197; Protein: 7 g; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Carbohydrates: 28 g; Exchanges: 2 starch, 1 fat
CHICKEN WITH SUN-DRIED TOMATOES
Yield: 4 servings
Source: Magic Menus for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/868.shtml
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Protein: 27 g; Fat: 5 g; Sodium: 155 mg; Cholesterol: 64 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Fat
TOMATO, BASIL AND MOZZARELLA SALAD
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=189
View recipe with photo: http://diabeticgourmet.com/recipes/html/189.shtml
Directions
1 pound ripe tomatoes (2-3)
5-6 fresh mozzarella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Directions
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzarella ball into halves.
Top each tomato slice with sliced mozzarella.
Drizzle olive oil over the tomatoes.
Top each mozzarella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Fat: 4 g; Sodium: 140 mg; Cholesterol: 6 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
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