Title: Baked Cajun Chicken
Categories: Diabetic, Main dish, Crockpot, Low-fat/cal
Yield: 4 servings
1 1/2 lb To 2 lb chicken; meaty (I perfer real onion)
(breasts, thighs, drumstick) 1/2 Dried thyme; crushed
Nonstick spray coating 1/4 ts Garlic salt;
2 tb Nonfat milk; 1/8 ts To 1/4 ts grd white pepper;
2 tb Onion powder; 1/8 ts To 1/4 ts grd black pepper;
Remove skin from chicken. Rinse chicken, pat dry. Spray a 13 by 9 by
2 inch baking dish with nonstick coating. Arrange the chicken, meaty
sides up, in dish. Brush with milk. In small bowl mix onion powder,
thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken. Bake in a 375 degree oven for 45 to 55 minutes
or till the chicken is tender and no longer pink.
Food Exchange per serving: 3 LEAN MEAT EXCHANGES
CHO: 77g; PRO: 25g; FAT: 6g; CAL: 166
Source: Better Homes and Garden Diabetic Cookbook
Title: CHICKEN AND BROCCOLI (DIABETIC)
Categories: Diabetic, Poultry, Vegetables, Main dish
Yield: 1 servings
1 tb Cornstarch
1 tb Sherry or fat-free chicken
-broth
2 tb Soy sauce
1/2 c Fat-free chicken broth
1/8 ts Ground ginger
1/8 ts Garlic powder
2 medium-size chicken breast halves without skin or
visible fat 1 tbsp. vegetable oil 1/2 cup sliced
onions 2 cups (6 oz.) frozen broccoli cuts 1/2 cup
fat-free chicken broth Combine first 6 ingredients and
mix until smooth to form a marinade. Bone chicken
breasts. Freeze bones for later use in broth and cut
chicken into bite-sized pieces. Place in marinade and
refrigerate for 1-4 hours. Drain well, reserving
marinade for later use.
Fry chicken in vegetable oil in heavy frying pan
until clear and firm. Remove chicken from frying pan
with a slotted spoon, leaving as much of the fat as
possible still in the frying pan. Add onions and
broccoli to the fat in the frying pan. Slice any
larger pieces to about 1/2-inch thickness. Cook and
stir about 1 minute or until broccoli is thawed.
Add broth to vegetables, mix lightly, cover, and
simmer for 5 minutes or until the broccoli is
crisp-tender. Add marinade and cook and stir over
moderate heat until sauce is thickened and clear. Add
chicken and reheat to serving temperature. Serve 2/3
cup per serving over rice. Nutritive values per
serving 194 CAL 9gm CHO 20gm PRO 8gm FAT 1212mg NA
without rice Food exchanges per serving: 1
vegetable, 3 lean meat Low-sodium diets: Substitute
1/4 cup lemon juice for soy sauce and use 1/4 tsp.
thyme instead of the ground ginger. The New Diabetic
Cookbook by Mabel Cavaiani
CANTALOUPE WITH CHICKEN SALAD
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Diabetic Poultry
Fruits Main dish
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
-----CHICKEN-----
2 c Cubed cookie chicken
1 1/2 c To 2 C Fresh blueberries
1 c Sliced celery
1 c Seedless green grapes,
-halved
1/2 c Sliced almonds
3 Cantaloupes, halved seeded
-----DRESSING-----
1/2 c Mayonnaise
1/4 c Sour cream
1 tb Fresh lemon juice
1 1/2 ts Grated lemon peel
1 1/2 ts Sugar
-ÿÿ
1 1/2 ts Sugar substitute
1/2 ts Ground ginger
1/4 ts Salt (optional)
In a large bowl, combine chicken, blueberries, celery, grapes and
almonds. In a small bowl, mix dressing ingredients. Pour over the
chicken mixture and toss gently. Spoon into cantaloupe halves. Serves
6.
Nutritional Information: One serving (prepared with sugar substitute,
light mayonnaise and sour cream and without added salt) equals: 285
calories, 87 mg sodium, 36 mg cholesterol, 37 gm carbohydrate, 18 gm
protein, 9 gm fat.
SOURCE:*Country Magazine, June/July 1994 P
Title: CHICKEN DIJON (DIABETIC)
Categories: Diabetic, Poultry, Main dish, Vegetables
Yield: 8 x 1 breast
Ingredients
8 oz (1/2) of carton plain yogurt
-unsweetened low-fat
1/4 c Dijon mustard
8 Chicken breast halves;
-(3 oz) skinned
1/2 c Soft breadcrumbs
Vegetable cooking spray
Combine yogurt and mustard, stirring until well
blended. Brush breast halves evenly with yogurt
mixture, and dredge breadcrumbs.
Arrange chicken in a 12 x 8 x 2 baking dish coated
with cooking spray. Cover and bake at 400 degrees of
30 minutes.
Increase Temperature to 450 degrees. Bake, uncovered,
for 15 minutes or until chicken is done and coating is
browned.
From: All New Cookbook For Diabetics And Their Families
Yield: 8 servings;Each serving amount: 1 breast half
Exchanges: 2 Lean Meat; 1 Vegetable
Chol: 40 mg; Calories: 129; Carbo: 6gm; Protein: 18 gm
Fat: 3 gm; Fiber: Tr.; Sodium: 353 mg
Balsamic sauce
1/2 cup (120 ml) balsamic vinegar
1/2 cup (120 ml) dry white wine
1 tablespoon fresh lemon juice
1 packet sugar substitute
4 5-ounce (150g) salmon fillets
olive oil cooking spray
salt (optional)
freshly ground pepper
Place the vinegar, wine, lemon juice, and sugar substitute in a small pan. Bring to a boil and reduce to about 1/3 cup. Season with salt (if using) and pepper. Set aside. If made early, reheat at serving time.
Light a grill.
Lightly coat the fish with cooking oil and season with salt (if using) and pepper. Grill until the fish flakes when prodded in the thickest part, 8 to 10 minutes, turning once.
To serve, drizzle each serving of salmon with 1 teaspoon balsamic sauce.
Per serving: 198 calories (23% calories from fat), 28 g protein, 5 g total fat (0.8 g saturated fat), 7 g carbohydrates, 0 dietary fiber, 74 mg cholesterol, 103 mg sodium, 490 mg potassium
Diabetic exchanges: 4 very lean protein, 1/2 carbohydrate (bread/starch)
--------------------------------------------------------------------------------
Fennel and Jicama Slaw
(makes 6 servings)
2 small fennel bulbs, ferns and core removed
1 1-pound (480g) jicama, peeled
1 16-ounce (480g) package cole slaw mix
1/3 cup (12 g) flat leaf parsley leaves, chopped
1/3 cup (67g) low-fat mayonnaise
3 tablespoons fresh lemon juice
1 1/2 teaspoons Dijon mustard
salt (optional)
freshly ground pepper
Slice the fennel into thin slices. Grate the jicama in your food processor so that you get thin strips of this crisp vegetable. Place both vegetables in a large bowl. Add the package of cole slaw mix and the parsley; mix well.
Toss with the mayonnaise, lemon juice and mustard. Season with salt (if using) and pepper. Can be made early in the day and refrigerated until serving time.
Per serving: 102 calories (10% calories from fat), 3 g protein, 1 g total fat (0 saturated fat), 21 g carbohydrates, 8 g dietary fiber, 0 cholesterol, 222 mg sodium, 467 mg potassium
Diabetic exchanges: 1 1/2 carbohydrate (4 vegetable)
--------------------------------------------------------------------------------
Fresh Fruit with Grand Marnier Sauce
(makes 4 servings)
5 ounces (150 g) low-fat cream cheese
1/2 cup (100g) fat-free sour cream
2 tablespoons (30ml) skim milk
1 to 2 tablespoons Grand Marnier or orange juice
sugar substitute to taste
4 cups (1 l) fresh fruit such as peach, plum, or apricot slices or fresh berries.
Combine the cream cheese, sour cream, milk and 1 tablespoon Grand Marnier in a food processor. Blend until smooth. Taste sauce and add a little more of the Grand Marnier if desired. Add sugar substitute to taste. Can be made up to 1 day ahead and refrigerated.
To serve, place fruit in dessert bowls and top with some of the sauce.
Per serving: 196 calories (30% calories from fat), 8 g protein, 7 g total fat (4.0 g saturated fat), 26 g carbohydrates, 3 g dietary fiber, 20 mg cholesterol, 140 mg sodium, 503 mg potassium
Diabetic exchanges: 1 1/2 carbohydrate (1/2 bread/starch, 1 fruit), 1 fat
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