Aloha Chicken |Baked Chicken Breasts Supreme | Chicken Stir-Fry | Ham Steak with Tangy Raisin Sauce
Pork Chops with Oregano Wine Sauce |
BLT Salad | Strawberry/Spinach Salad
Meatballs with Sweet and Sassy Sauce |Sage Pot Roast | Salisbury Steak with Wine Sauce
Stuffed Cabbage Rolls
2 1/2 pounds chicken pieces; skinned
2 low sodium chicken bouillon cubes
1 teaspoon light soy sauce
2 tablespoons cornstarch
1/4 cup water
1 tablespoon olive oil
1 cup chopped green pepper
1 cup thinly sliced radishes
1 (8-ounce) can pineapple chunks in juice, reserve 1/2 cup juice
Freshly ground pepper to taste
Hot cooked rice
Chow mein noodles (optional)
Place chicken in cooking pot and add enough water to just cover. Bring to a boil; add bouillon cubes and simmer chicken, covered, until tender, about 30 to 35 minutes. Remove meat from bones and cut into chunks. Reserve 1 cup chicken broth
Combine 1 cup reserved chicken broth with the reserved 1/2 cup pineapple juice and soy sauce; set aside.
In small bowl, mix cornstarch with 1/4 cup cold water; set aside.
Heat oil in large skillet over medium-high heat and saute the green peppers and radishes until crisp tender, about 2 to 3 minutes. Add pineapple and chicken.
Pour chicken broth mixture over chicken/vegetable mixture; heat to boiling and stir in the cornstarch mixture. Cook, stirring constantly, until mixture has thickened and is heated thoroughly. Season with pepper as desired.
Serve over hot cooked rice and sprinkle chow mein noodles on top, if desired.
Makes 6 servings.
Nutrition Information Per Serving: (3/4 cup mixture; 3/4 cup cooked rice): Calories 320, fat 7g, cholesterol 58mg, carbohydrate 39g, sodium 314mg.
Food Exchanges: Bread 2 1/2, Meat 2.
Baked Chicken Breasts Supreme (Diabetic Recipe)
1 1/2 cups plain yogurt or sour cream
1/4 cup lemon juice
1/2 teaspoon Worcestershire sauce
1/2 teaspoon celery seed
1/2 teaspoon Hungarian sweet paprika
1 garlic clove, minced
1/2 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
8 boneless, skinless chicken breast halves
2 cups fine dry bread crumbs
In a large bowl, combine first eight ingredients. Place chicken in mixture and turn to coat. cover and marinate overnight in the refrigerator.
Remove chicken from marinade; coat each piece with crumbs.
Arrange on a lightly greased shallow baking pan.
Bake, uncovered, at 350*F (175*C) for 45 minutes or until juices run clear.
Makes 8 servings.
Nutrition information per serving: 271 calories, 293 mg sodium, 76 mg cholesterol, 22 gm carbohydrate, 32 gm protein, 5 gm fat.
Diabetic Food Exchanges: 3 1/2 lean meat; 1 starch; 1/4 skim milk.
Chicken Stir-Fry (Diabetic Recipe)
12 ounces skinless, boneless chicken breast
1 tablespoon vegetable oil
2 garlic cloves, finely minced
1 cup broccoli flowerettes
1 cup caulifowerets
1/2 pound fresh mushrooms, sliced
4 green onions, cut into 1-inch pieces
2 tablespoons low-sodium soy sauce
3 tablespoon dry sherry
1 teaspoon finely minced fresh ginger
1 teaspoon cornstarch dissolved in 2 tablespoons water
1/4 teaspoon sesame oil
1/4 cup dry-roasted peanuts
Trim any fat from chicken and thinly slice diagonally into 1-inch strips.
In a large non-stick skillet or wok, heat oil and stir-fry chicken 3 or 4 minutes or until cooked through and lightly browned. Remove; set aside and keep warm.
Add garlic and stir-fry for 15 seconds; add broccoli and cauliflower, stir-fry 2 minutes. Add mushrooms, green onions, soy sauce, sherry and ginger; stir-fry 2 minutes.
Add dissolved arrowroot, sesame oil, peanuts and the chicken. Cook until heated through and sauce has thickened.
Makes 4 servings.
Nutrition Information Per Serving: Calories 256, fat 10 g, cholesterol 72 mg, Protein 30 g, carbohydrate 9 g, sodium 30 mg.
Food Exchanges: 3 1/2 Low-Fat Meat, 2 Vegetables.
Ham Steak with Tangy Raisin Sauce
1 ham steak (about 1 1/2 pounds)
1 1/2 tablespoons cornstarch
1 1/2 teaspoons dry mustard
1/4 teaspoon ground nutmeg
2 tablespoons lemon juice
2 tablespoons light molasses
1 cup water
1/2 cup raisins
1/2 cup Equal® Spoonful*
1 tablespoon stick butter or margarine
Broil, grill or bake ham steak as desired.
Meanwhile, combine cornstarch, dry mustard and nutmeg in small saucepan. Stir in lemon juice and molasses until smooth. Gradually stir in water and raisins. Heat over medium heat to boiling, stirring frequently. Boil and stir 1 minute. Remove from heat. Stir in Equal® and butter until melted.
Spoon Raisin Sauce over each portion of ham.
Makes 6 servings.
May substitute 12 packets Equal sweetener.
Nutrition Information Per Serving: calories 197, protein 19 g, carbohydrate 17 g, fat 6 g, cholesterol 65 mg, sodium 999 mg.
Food Exchanges: 3 lean meat, 1 fruit.
Pork Chops with Oregano Wine Sauce
A little different but so yummy.
4 thick pork chops
1/4 cup olive oil
2 green peppers, sliced
1/2 lb sliced mushrooms
2 teaspoons minced garlic
1 can diced tomatoes
1 can tomato sauce
1/2 cup white wine
2 teaspoons oregano
salt and pepper
Brown chops in oil for 10 minutes.
Add peppers and mushrooms, cook 5 minutes.
Add garlic, tomatoes and tomato sauce.
Stir and cook 3 minutes.
Add wine and seasonings.
Cover and cook for 20 to 25 minutes
4 servings 55 min 15 min prep
Calories 402, Calories from Fat 252, Total Fat 28.1g, Cholesterol 75mg, Sodium 134mg, Total Carbohydrate 7.8g, Dietary Fiber 2.1g, Sugars 3.9g
Romaine lettuce
1/2 head iceberg lettuce
3 medium tomatoes
8 slices bacon, cooked, drained, and crumbled
1/2 cup mayonnaise, or creamy dressing of your choice
salt and pepper
PREPARATION:
Line salad bowl with the Romaine lettuce; break iceberg lettuce into the bowl. Cut each tomato into 6 wedges; add to the bowl. Add croutons, bacon, and mayonnaise or dressing. Toss lightly and season with salt and pepper, to taste.
Serves 4.
1 bag spinach
1 pint strawberries
slivered almonds.
Combine the above in a salad bowl.
Mix dressing and pour over and toss.
Dressing
1/2 cup sugar substitute
2 Tbsp sesame seeds (toasted)
1 Tbsp poppy seeds
1-1/2 tsp. minced onion
1/4 tsp. worcestershire sauce
1/2 tsp. paprika
1/2 cup oil
1/4 cup vinegar
Meatballs with Sweet and Sassy Sauce
Meatballs:
1 pound ground turkey breast
1 pound ground sirloin
2 large eggs, slightly beaten
3/4 cup saltine cracker crumbs
1/4 cup grated Asiago cheese
3 tablespoons minced onion
2 cloves garlic, minced
1/4 teaspoon ground black pepper
Sauce:
1 cup medium salsa
1 (14 3/4-ounce) can reduced-fat and sodium chicken broth
1 (12-ounce) can tomato paste
1/4 cup Equal® Spoonful*
2 tablespoons lemon juice
2 teaspoons Jamaican jerk seasoning
Hot cooked rice or pasta (optional)
Preheat oven to 425°F.
For Meatballs: Combine all ingredients. Shape into 1 1/2-inch diameter meatballs. Place on 15 x 10-inch baking pan. Bake 18 to 20 minutes. Remove pan from oven to wire rack.
Meanwhile, for Sauce, combine all ingredients in large saucepan with cover. Place cooked meatballs in sauce. Heat to simmer over medium heat. Simmer, covered, 20 minutes to blend flavors. Serve over hot cooked rice or pasta, if desired.
Makes 8 servings.
May substitute 6 packets Equal sweetener
Nutrition Information Per Serving:
calories 266, protein 28 g, carbohydrate 16 g, fat 10 g, cholesterol 131 mg, sodium 461 mg.
Food Exchanges: 4 lean meat, 1 starch
1 lean boneless beef chuck roast (about 5 pounds)
1 tablespoon vegetable oil
1 to 2 teaspoons rubbed sage
1/4 teaspoon freshly ground pepper
1 cup low-sodium beef broth
6 medium red potatoes (about 2 pounds), cut in half
3 to 4 carrots, cut into 2-inch pieces
2 medium onions, quartered
5 teaspoons cornstarch
1/4 cup water
In a Dutch oven, brown roast on both sides in oil. Season with sage and pepper.
Add broth. Cover and bake at 325*F (160*C) for 2 1/2 hours.
Add potatoes, carrots and onions. Cover and bake 1 hour longer or until the meat is tender and vegetables are cooked.
Remove roast and vegetables to a serving platter and keep warm.
Combine cornstarch and water; stir into pan juices. Cook until thickened and bubbly. Serve with the roast.
Makes 12 servings.
Food Exchanges: 3 Lean Meat, 1 Starch, 1 Vegetable.
Nutritional Information : Serving Size: 1/12 recipe; Calories: 301; Sodium: 59 mg; Cholesterol: 82 mg; Carbohydrate: 16 gm; Protein: 27 gm; Fat: 14 gm.
Salisbury Steak with Wine Sauce
These are very good low carb Salisbury Steaks with a Wine Sauce.
4 servings 33 min 15 min prep
4 slices bacon
1 medium red bell pepper
8 ounces mushrooms, sliced
1 large yellow onion, sliced
1 1/2 lbs lean ground beef
1/2 teaspoon salt
1/2 teaspoon cracked black pepper
1/3 cup Burgundy wine or red wine
1/4 teaspoon dried thyme leaves, crumbled
In a large skillet cook bacon over moderately-high heat; cook until crisp and browned, about 5 minutes. Transfer bacon to paper towels and set aside; reserve drippings in the skillet.
Core and seed the bell pepper; cut into strips, add mushrooms, onions and bell pepper to the drippings in the skillet; cook stirring frequently, until crisp tender, about 4 minutes.
Meanwhile, shape ground beef into 4 oval steaks about 3/4 inch thick; sprinkle on both sides with salt and pepper.
Transfer vegetables to a warm serving platter, cover and keep warm.
Cook steaks until they are well browned, about 3 minutes on each side for medium.
Place the steaks on top of vegetable mixture, cover, and keep them warm; add wine and thyme to the skillet. Bring mixture to a boil, stirring and scraping bottom of skillet; pour the wine sauce over the steaks; Crumble the bacon over the sauce and Serve.
Calories 456, Calories from Fat 247, Cholesterol 125mg, Sodium 596mg, Total Carbohydrate 8.5g, Dietary Fiber 1.8g, Sugars 3.8g
1 cabbage (medium size head)
Filling:
1 pound extra lean ground beef
1 cup cooked rice
1/2 teaspoon garlic powder
1 large egg
Sauce:
1 1/2 cups tomato juice
1 tablespoon vinegar, white or cider
2 tablespoons SPLENDA® Granular
1/3 cup tomato paste
Place head of cabbage in large pot. Add water to cover. Heat over high heat and boil cabbage for 15 minutes, or until soft and pliable. Remove cabbage from heat. Drain and cool completely. Remove hard outer veins from the leaves. Set aside.
Preheat oven to 350°F.
Combine beef, rice, garlic powder, and egg in a large mixing bowl. Stir until well blended. Place a small amount (approximately 1/3 cup) of meat mixture into the center of a cabbage leaf. Fold cabbage leaf over, tucking in the sides to keep meat mixture inside the cabbage leaf. Place cabbage rolls in an 8 x 8-inch pan.
Whisk all remaining ingredients together in a small mixing bowl until smooth. Spoon sauce over the cabbage rolls.
Bake in preheated 350°F oven for 1 hour.
Makes 8 servings.
Nutrients Per Serving:
Total Calories 160, Calories from fat 53, Total Fat 5.9 g, Saturated Fat 2.26 g, Cholesterol 47 mg,
Sodium 67 mg, Total Carbohydrate 12.56 g, Dietary Fiber 1.4 g, Sugars 2.52 g, Protein 14 g.
Exchanges Per Serving: 1 fat, 2 lean meat 1/2 starch.
