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Reply
| | From:  Genie· (Original Message) | Sent: 1/26/2008 9:48 PM |
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Reply
| | | From: Genie· | Sent: 10/9/2008 8:40 PM |
| Elegant Cornish Hens
1 tsp. olive or canola oil
2 Cornish game hens (20 oz. ea.), split lengthwise
1/2 tsp. salt
1/2 tsp. dried thyme
1/4 tsp. pepper
Mushroom Sauce:
1/2 lb. fresh mushrooms, quartered
4 tsp. olive or canola oil, divided
1/4 tsp. salt
1/4 tsp. pepper, divided
1/3 cup finely chopped onion
1 garlic clove, minced
1 can (14-1/2 oz.) reduced-sodium chicken broth
1-1/2 tsp. Dijon mustard
1-1/2 tsp. balsamic vinegar
1 tsp. brown sugar
1 tsp. tomato paste
1 bay leaf
1 tsp. cornstarch + 1 tsp. water
1/4 tsp. minced fresh tarragon
Rub oil over hens; sprinkle with salt, thyme and pepper. Place skin side up
on rack
in a shallow roasting pan. Bake, uncovered, at 400° F., for 35 to 40 minutes
or
until thermometer reads 180°. Broil hens for 3-4 minutes or until golden
brown.
Toss mushrooms with 2 teaspoons oil, salt and 1/8 teaspoon pepper. Spread in
a
single layer on a 10" x 15" jelly roll baking pan coated with nonstick
cooking spray.
Bake at 400° F., for 25 to 30 minutes, turning once. Set aside.
To make the Sauce: In a saucepan, sauté onion and garlic in remaining oil.
Add the broth,
mustard, vinegar, brown sugar, tomato paste, bay leaf and remaining pepper;
bring to a boil.
Cook, uncovered, over medium heat until mixture is reduced to 1 cup.
Combine cornstarch and water until smooth; stir into sauce. Bring to a boil;
cook
and stir 1 to 2 minutes or until thickened. Stir in tarragon and mushrooms;
heat through.
Discard bay leaf. Serve sauce over hens.
Yield: 4 servings.
Nutrition Information:
Per serving (1 hen half without skin and 1/4 cup sauce) = 328 calories, 13 g
fat (3 g saturated fat),
189 mg cholesterol, 873 mg sodium, 7 g carbohydrate, 1 g fiber, 45 g protein.
Diabetic Exchanges: 6 lean meat, 1 vegetable.
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Reply
| | | From: Genie· | Sent: 10/11/2008 4:17 AM |
Wine-Glazed Chicken with Ravioli and Asparagus Serves: 4
Serving Size: 1/4 of recipe Ingredients - 4 boneless, skinless chicken breast halves (4 ounces each)
- Salt and pepper, to taste
- 2 cups reduced-sodium fat-free chicken broth
- 1 cup dry white wine
- 1 cup orange juice
- 1/4 teaspoon crushed red pepper
- 1 pound asparagus, cut into 1-inch pieces
- 2 tablespoons margarine
- 1 package (9 ounces) fresh mushroom ravioli, cooked, warm
Directions - Spray medium skillet with cooking spray; heat over medium heat until hot. Cook chicken over medium heat until chicken is no longer pink in center, 15 to 20 minutes, turning to brown both sides. Sprinkle lightly with salt and pepper.
- Heat broth, white wine, orange juice, and crushed red pepper to boiling in large skillet; boil, uncovered, 10 minutes, or until liquid is reduced to about 1/2 cup.
- Add asparagus to skillet; cook, covered, over medium heat until crisp-tender, 3 to 4 minutes. Add chicken, margarine, and ravioli; cook 1-2 minutes longer. Season to taste with salt and pepper.
Calories: 340
Protein: 33 g
Sodium: 454 mg
Cholesterol: 76.9 mg
Fat: 12.5 g
Carbohydrates: 11.7 g
Exchanges: 1 Vegetable, 2 Bread, 3 Meat, 1/2 Fat
Source: 1,001 Recipes For People with Diabetes
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Reply
| | | From: Genie· | Sent: 10/15/2008 3:57 AM |
Low-Fat Oven-Fried Chicken Yield: 6 servings Ingredients - 1 cup plain low-fat yogurt
- 1 teaspoon paprika
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon cayenne pepper
- 1 clove garlic, minced
- 6 skinless chicken breast halves or 6 skinless chicken thighs (1-3/4 to 2 pounds)
- 1 cup seasoned bread crumbs
- 1 tablespoon margarine, melted
Directions - Preheat the oven to 400 degrees F.
- Combine the yogurt, paprika, thyme, salt, pepper, and garlic in a large bowl; mix well. Coat the chicken with the mixture. (The chicken may be covered and refrigerated overnight or baked immediately.)
- Prepare a shallow roasting pan or jelly roll pan with a nonstick pan spray. Combine the bread crumbs and margarine in a shallow dish. Coat the chicken with the crumbs; place in the pan.
- Bake breasts for 25 minutes, thighs for 30 to 35 minutes, or until tender.
Calories: 240
Protein: 26 g
Sodium: 721 mg
Cholesterol: 69 mg
Fat: 8 g
Carbohydrates: 16 g
Exchanges: 1 Starch, 3 Lean Meat
Source: The New Family Cookbook for People With Diabetes
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Reply
| | | From: Genie· | Sent: 10/17/2008 8:30 PM |
| CHICKEN WITH SPICED PEACH SAUCE
Yield: 6 servings.
1 (16-ounce) can sliced peaches in light syrup, undrained
1/4 cup low-sugar orange marmalade
1/4 teaspoon salt
1/4 teaspoon ground nutmeg
1/4 teaspoon ground ginger
1/8 teaspoon pepper
Vegetable cooking spray
6 (4-ounce) skinless, boneless chicken breast halves
1 teaspoon cornstarch 2 tablespoons water
1 Drain peaches, reserving cup syrup. Set peaches aside. Combine 1/2 cup
syrup, mar malade, and next 4 ingredients.
2 Place a large nonstick skillet coated with cooking spray over
medium-high
heat until hot. Add chicken, and cook 5 minutes or until browned on both
sides, turning once. Add peaches and marmalade mixture to chicken;
bring to
a boil. Cover and cook 10 minutes or until chicken is done. Remove
chicken
from pan, and keep warm.
3 Combine cornstarch and water; add to peach mixture. Bring to a boil;
cook,
stirring constantly, 1 minute or until sauce thickens. Spoon sauce evenly
over chicken..
Yield: 6 servings.
EXCHANGES PER SERVING:
3 Very Lean Meat 1 Fruit
PER SERVING: Calories 165 Carbohydrate 8Ag Protein 26.8g
Fat 1.6g Cholesterol 66mg Fiber O.6g
Sodium 178mg
Chicken 275
The Complete Sep-by-Step 501 Delicious Diabetic Recipes
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Reply
| | | From: Genie· | Sent: 10/17/2008 8:32 PM |
| CHICKEN PICCATA
YIELD: 4 servings
2 tablespoons dry white wine
2 tablespoons lemon juice
2 teaspoons reduced-calorie margarine
l/2 teaspoon chicken-flavored bouillon granules
4 (4-ounce) skinned, boned chicken breast halves
2 tablespoons all-purpose flour
1 teaspoon paprika
1/8 teaspoon ground red pepper
Vegetable cooking spray
1 tablespoon chopped fresh parsley
Lemon slices (optional)
1 Combine first 4 ingredients in a small saucepan; cook over medium heat
until margarine melts, stirring often. Set aside, and keep warm.
2 Place chicken between 2 sheets of heavy-duty plastic wrap, and
flatten to
Ij2-inch thickness, using a meat mallet or rolling pen.
3 Combine flour, paprika, and red pepper in a shallow bowl; dredge
chicken
in flour mixture.
4 Coat a large nonstick skillet with cooking spray; place over medium
heat
until hot. Add chicken, and cook 4 to 5 minutes on each side or until
chicken is lightly browned.
5To serve, transfer chicken to a serving plate, and drizzle with wine
mixture. Sprinkle with chopped parsley, and garnish with lemon slices, if
desired. Yield: 4 servings.
EXCHANGES PER SERVING:
4 Very Lean Meat
PER SERVING: Calories 154 Carbohydrate 4.2g Protein 26.8g Fat 2.9g
Cholesterol 66mg Fiber O.3g Sodium 194mg
The Complete Sep-by-Step 501 Delicious Diabetic Recipes
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Reply
| | | From: Genie· | Sent: 10/17/2008 8:32 PM |
| CHICKEN WITH TOMATO-VINEGAR SAUCE
YIELD: 4 servings
Fines herbes, pronounced "FEEN erb," is a mixture of very finely chopped
herbs, usually chervil, chives, parsley, and tarragon.
2 cups peeled, coarsely chopped tomato
1 cup red wine vinegar
3/4 cup canned low-sodium chicken broth, undiluted
2 tablespoons no-salt-added tomato paste
15 cloves garlic
4 (6-ounce) skinned chicken breast halves
1 teaspoon fines herbes
1 bay leaf
Fresh thyme sprigs (optional)
Fresh oregano sprigs (optional)
Combine first 5 ingredients in a medium saucepan; stir well. Cover and
simmer over medium-low heat 20 minutes. Add chicken, fines herbes, and
bay
leaf. Cover and simmer 25 additional minutes or until chicken is tender.
Transfer to a serving platter, and keep warm.
Bring tomato mixture to a boil; cook, uncovered, over medium heat 20
minutes
or until mixture is reduced to 11/3 cups. Remove and discard bay leaf.
Remove and discard garlic, if desired.
3 To serve, spoon tomato mixture over chicken. If desired, garnish with
thyme and oregano sprigs. Yield: 4 servings.
EXCHANGES PER SERVING:
3 Very Lean Meat 2 Vegetable
PER SERVING:
Calories 181 Carbohydrate 11.9g Protein 28.4g Fat 2.1g Cholesterol 66mg
Fiber l.4g
Sodium 102mg
The Complete Sep-by-Step 501 Delicious Diabetic Recipes
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Reply
| | | From: Genie· | Sent: 10/17/2008 8:33 PM |
| VEGETABLE-FILLED CHICKEN BREASTS
YIELD: 6 servings
6 (4-ounce) skinned, boned chicken breast halves
12 small fresh asparagus spears
1 cup plus 2 tablespoons (4 1/2 ounces) shredded nonfat mozzarella cheese
3/4 cup sliced fresh mushrooms
1 cup frozen artichoke hearts, thawed, drained, and chopped
1 tablespoon diced pimiento
1/4 teaspoon salt
1/4 teaspoon pepper
1/2 cup frozen egg substitute, thawed
1/4 cup fine, dry breadcrumbs
2 tablespoons reduced-calorie margarine
Vegetable cooking spray
Dash of paprika
Place chicken breasts between 2 sheets of heavy-duty plastic wrap;
flatten
to 1/4-inch thickness, using a meat mallet or rolling pin.
Snap off tough ends of asparagus. Remove scales from stalks with a
knife or
vegetable peeler, if desired. Arrange asparagus, cheese, and mushrooms on
chicken breasts. Top with arti choke and pimiento; sprinkle with salt
and
pep per. Fold chicken over vegetable mixture, and secure with wooden
picks.
Dip chicken in egg substitute, and dredge in breadcrumbs.
Melt margarine in a large nonstick skillet over medium heat. Add chicken,
and cook 6 to 8 minutes on each side or until browned. Remove chicken
from
skillet, and place on a baking sheet. Coat chicken with cooking spray;
sprinkle with paprika.
4Bake at 3500 for 15 to 18 minutes or until golden. Transfer chicken to a
serving platter, and remove wooden picks. Yield: 6 servings.
EXCHANGES PER SERVING:
4 Very Lean Meat 1 Starch
PER SERVING:
Calories 248 Carbohydrate 13.5g Protein 36.1g
Fat 5.2g Cholesterol 66mg Fiber 1.lg
Sodium 489mg
The Complete Sep-by-Step 501 Delicious Diabetic Recipes
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Reply
| | | From: Genie· | Sent: 10/17/2008 8:34 PM |
| CHICKEN PARMESAN
YIELD: 6 servings
6 (4-ounce) skinned, boned chicken breast halves
1/2 teaspoon pepper
Vegetable cooking spray
1 tablespoon reduced-calorie margarine
1/2 cup sliced fresh mushrooms
1 tablespoon sliced green onions
1 tablespoon all-purpose flour
1 cup skim milk
3 tablespoons grated Parmesan cheese
1/8 teaspoon pepper
Green onion tops (optional)
Place chicken between two pieces of heavy duty plastic wrap; flatten to
%-inch thickness, using a meat mallet or rolling pin. Sprinkle chicken
with
1/2 teaspoon pepper.
2Coat a large nonstick skillet with cooking spray; place over medium-high
heat until hot. Add chicken, and cook 8 minutes or until done, turning
once.
Transfer to a serving platter; set aside, and keep warm. Wipe skillet dry
with a paper towel.
3 Add margarine, mushrooms, and sliced green onions to skillet; saute
until
tender. Add flour; stir well. Gradually add milk; cook, stirring con
stantly, 1 minute or until thickened. Add cheese and 1Js teaspoon pepper;
stir well. Spoon sauce over chicken. Garnish with green onion tops, if
desired. Yield: 6 servings.
EXCHANGES PER SERVING: 4 Very Lean Meat
PER SERVING:
Calories 180 Carbohydrate 3.6g Protein 28.4g Fat 5.1g Cholesterol 73mg
Fiber
0.2g
Sodium 148mg
The Complete Sep-by-Step 501 Delicious Diabetic Recipes
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Reply
| | | From: Genie· | Sent: 10/17/2008 8:36 PM |
| CREAMY BAKED CHICKEN WITH
CRUNCHY CORN BREAD TOPPING
Yield: 4 servings
Source: "Quick and Easy Low-Carb Cooking"
INGREDIENTS
- 4 (4-ounce) boneless skinless chicken breasts,
rinsed and patted dry
- 1/2 cup finely chopped green onions
- 1 (4-ounce) container diced pimiento
- 1 (10-3/4 ounce) can 98% fat-free cream of chicken soup
- 1/4 cup light sour cream
- 1 cup frozen green peas, thawed
- 2 ounces corn bread stuffing (1 cup)
DIRECTIONS
Preheat oven to 400 degrees F.
Coat a 9-inch glass pie pan with cooking spray
and arrange chicken in bottom of pan. Top with
green onion and pimiento.
Combine soup and sour cream in a small bowl and
spoon evenly over chicken. Arrange peas around outer
edges of pan and sprinkle stuffing evenly over all.
Bake uncovered 30 minutes or until chicken
is no longer pink in center.
Nutritional Information Per Serving (1 cup):
Calories: 290, Fat: 5 g, Cholesterol: 75 mg, Sodium: 583 mg,
Carbohydrate: 27 g, Dietary Fiber: 4 g, Sugars: 5 g, Protein: 32 g
Diabetic Exchanges: 2 Starch, 4 Very Lean Meat
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Reply
| | | From: Genie· | Sent: 10/20/2008 4:30 AM |
Turkey Breast with Honey-Mustard Glaze Yield: 10 servings. Ingredients - 1 4-6 pound TURKEY BREAST, fresh or thawed
- 1/2 Teaspoon kosher salt
- 1/4 Teaspoon freshly ground black pepper
- 1/4 Cup honey
- 2 Tablespoons Dijon-style mustard
Directions - Season interior and exterior of turkey breast with salt and pepper.
- In (13 x 9 x 2 inch) roasting pan, place turkey breast on a V-shaped rack. Roast, uncovered, in a 325 degree F preheated oven for 1-1/2 to 2-1/4 hours or until meat thermometer registers 170 degrees F in the deepest part of breast.
- Meanwhile, in a small bowl, combine honey and mustard. Brush glaze over breast during final 20 minutes of cooking.
- Remove from oven and allow turkey breast to stand for 10 minutes before carving.
Calories: 176
Protein: 25 g
Sodium: 90 mg
Cholesterol: 63 mg
Fat: 6 g
Carbohydrates: 3 g
Source: The National Turkey Federation
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Reply
| | | From: Genie· | Sent: 10/22/2008 1:22 AM |
| Crock Pot Chicken Cacciatore
3 to 3-1/2 lb. cut up broiler-fryer chicken, skin removed,(discard backbone
and tail)
1/3 cup all purpose flour
2 TB vegetable oil
1 medium green bell pepper, diced
2 medium onions, diced
1 can (14-1/2 oz.) diced tomatoes, undrained
1 can (4 oz.) sliced mushrooms, drained
1/2 tsp. dried oregano leaves
1/4 tsp. dried basil leaves
1/2 tsp. salt
2 garlic cloves, finely chopped
Grated Parmesan cheese
Coat chicken with flour. Heat oil in 12" skillet over medium high heat.
Sauté chicken in oil 15 to 20 minutes or until brown on all sides; drain.
Place half of the chicken pieces in 3-1/2 to 6 quart crock pot/slow cooker.
Mix bell pepper, onions and remaining ingredients except cheese; spoon half
of
mixture over chicken. Add remaining chicken; top with remaining vegetable
mixture.
Cover and cook on LOW heat setting 4 to 6 hours or until juice
of chicken is no longer pink when centers of thickest pieces are cut.
Serve with cheese.
Makes 6 servings.
Nutrition Information:
Per serving = Calories 215 (Calories from Fat 65), Fat 7g (Saturated 2 g),
Cholesterol 80 mg, Sodium 450 mg, Potassium 40 mg, Carbs 12 g
(Dietary Fiber 2 g), Protein 28 g.
Diabetic Exchanges: 4 Very Lean Meat; 2 Vegetable; 1/2 Fat.
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Reply
| | | From: Genie· | Sent: 10/24/2008 2:57 AM |
Turkey Breast Provencal with Vegetables Yield: 12 servings Ingredients - 1 Cup TURKEY BROTH or reduced-sodium chicken broth
- 1/4 Cup dry white wine
- 1/4 Cup freshly squeezed lemon juice
- 1 Head garlic, cloves separated, unpeeled
- 1 Bag (10 ounces) frozen whole petite onions
- 2 Teaspoons dried rosemary, crushed
- 1 Teaspoon dried thyme leaves
- 1/2 Teaspoon kosher salt
- 1/4 Teaspoon fennel seeds, crushed
- 1/4 Teaspoon black pepper
- 6 plum tomatoes, quartered
- 1 Box (9 ounces) frozen or fresh artichoke hearts, slightly thawed
- 10 ounces frozen or fresh asparagus spears, slightly thawed
- 1 Can (3-1/4 ounces) pitted black olives, drained
- As needed olive oil, salt and black pepper
- 1 (4-1/2 pounds) BONE-IN TURKEY BREAST
Directions - In 9-X 13-inch baking pan combine broth, wine, lemon juice, garlic, onions, rosemary, thyme, salt, fennel seeds and pepper. Cover pan with foil. Heat 20 minutes in a preheated 325 degree F oven.
- Remove pan from oven. Add tomatoes, artichoke hearts, asparagus and olives in a pile in the center of the pan.
- Rub turkey breast with olive oil and sprinkle with salt and pepper. Place turkey breast, breast side up, on top of vegetables. Float foil over top of turkey and roast 1 hour. Remove foil and roast an additional 1 hour or until food thermometer inserted in thickest part of breast registers 170 degrees F. Baste turkey and vegetables frequently with pan juices.
- Remove turkey and vegetables to a serving platter. Reserve 6 cloves of garlic and pan juices.
- Remove any skin from reserved garlic. Combine garlic with pan juices in food processor bowl, fitted with metal blade. Process 30 to 60 seconds until mixture is smooth. Reheat sauce to piping hot.
- To serve, pass sauce to pour over turkey and vegetables.
Calories: 289
Protein: 36 g
Sodium: 349 mg
Cholesterol: 100 mg
Fat: 12 g
Carbohydrates: 9 g
Source: The National Turkey Federation
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