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Archive for the ‘Diabetes Recipe’ Category

Ingredients:

Cooking Spray
4 scallions , white part and 1-inch green, thinly sliced
3 medium garlic cloves (minced)
2 tsp fresh ginger root  (minced)
1.5 tbsp curry powder
2 cup clam juice
2 medium russet potato (peeled & cubed)
3 medium carrots (peeled & sliced)
2 small zucchini (diced)
1/2 tsp lime peel zest
1/2 tsp ground cinnamon
1/8 tsp ground cloves
2 lb monkfish , cubed (or other firm white fish of your choice)
1.5 tsp fresh lime juice
4 tbsp fresh cilantro
1 tbsp unsweetened coconut flakes

Cooking Instruction:

Lightly coat a nonstick covered pot with the cooking spray. Add the scallions, garlic, and ginger. Stir & cook over medium heat for about two minutes.

Add the curry and stir for another one minute.

Add the clam broth, stirring to combine. Stir in the potatoes, carrot, zucchini, lime zest, cinnamon, and cloves.

Partially cover and simmer for 20 minutes until the potatoes and vegetables are cooked.

Add the cubed fish, lime juice, and 3 tbsp cilantro. Simmer, stirring occasionally, until the fish is cooked through, about 10 minutes.

To serve, place the stew in a serving dish. Garnish with the coconut and extra cilantro. Serve immediately.

Preperation Time: 15 Minutes | Cooking Time: 35 Minutes | Serves 6 people

You can add some curry powder if you want it to be little extra spicy

Nutritional Information (per serving)

Ingredients:

1 lb skinless and boneless chicken breast (4 pieces)
8 oz nonfat, sugar free mango apricot  yogurt
1/4 cup fresh cilantro (minced)
1/2 cup pineapple tidbits (canned, drained)
Cooking spray (butter flavored)

Cooking Instruction:

1 In a small bowl, mix the yogurt with cilantro and pineapple tidbits. Cover and refrigerate until needed. Stir the mixed sauce before serving.
2 Coat a nonstick frying pan with butter-flavored cooking spray.
3 On medium heat, fry chicken breasts for 10 to 15 minutes, turning as necessary, until chicken is cooked.
4 Serve chicken hot, drizzled with mixture of mango yogurt sauce.

Preperation Time: 10 Minutes | Cooking Time: 10 Minutes | Makes 4 Servings

Best when served with vegetibles and/or rice

Nutritional Information (per serving)

Maybe its not very popular here in North America, but in French and Italian kitchens, as well as in Germany, its a rather popular food. Here’s how to make it:

1 teaspoon (5 ml) ground allspice
1 teaspoon (5 ml) freshly ground pepper
1/4 teaspoon (1.25 ml) salt
4 skinless duck breasts, 5 ounces (150 g) each, all fat removed
 refrigerated butte-flavored cooking spray
1 medium onion, 5 ounces (150 g), minced
2 large cloves garlic, minced
3 fresh sage leaves, minced or 1/4 teaspoon (1.25 ml) rubbed dried
1 teaspoon (5 ml) minced fresh rosemary or 1/4 teaspoon (1.25 ml) crushed dried
1/2 ounce (15 g) low fat, low-sodium ham, chopped
1/2 cup (120 ml) dry white wine
1/2 cup (120 ml) fat-free, no salt added canned chicken broth
2 medium Granny Smith or Fuji apples, 10 ounces total (300 g), cored and sliced
1 tablespoon (15 ml) red wine vinegar
 extra fresh sage leaves for garnish (optional)
Combine allspice, pepper, salt, and rub on the duck breasts. Allow it to stand at room temperature for 15 minutes.

Lightly spray a nonstick skillet with cooking spray. Add the duck breasts and saute on high heat until brown on both sides. Lower the heat and cook until its medium rare, taking about another 3 minutes per side. Do not overcook duck breast as will become dry and stringy. Transfer duck breasts to a heated platter and keep it warm.

Add the onion, garlic, sage, rosemary, and ham to the skillet. Stir in wine and broth. Reduce liquid to about 1/3 cup (80 ml).
Spray another nonstick skillet with cooking spray and sauté apple slices with red winger until they begin to soften, about 4 minutes. Set aside.
Add the duck breasts to the reduced sauce and reheat. Place a duck breast on each of 4 serving plates. Top with equal portions of the sauce and apples. Serve immediately.
Per serving: 257 calories (23% calories from fat), 30 g protein, 7 g total fat (2.0 g saturated fat), 15 g carbohydrate, 3 g dietary fiber, 111 mg cholesterol, 259 mg sodium
Diabetic exchanges: 4 lean protein (meat), 1 carbohydrate (fruit)

Serves 4 people

Ingredients

barbecue sauce
1 10 3/4-ounce (301 g) can tomato puree
1/2 onion, 3 ounces (90 g) chopped fine
3 tablespoons (45 ml) French style whole-grain mustard
3 tablespoons (45 ml) fresh lemon juice
sugar substitute equivalent of 2 tablespoons sugar, or to taste
1 tablespoon (15 ml) Worcestershire sauce
1 to 2 tablespoons (15 to 30 ml) hot sauce (optional)
1/4 teaspoon (1.25 ml) ground allspice
1/4 teaspoon (1.25 ml) ground ginger
1/3 cup (160 ml) water
freshly ground pepper

6 chicken breasts, 6 ounces, (180 g) each, bone in, fat and skin removed
olive oil cooking spray

Prepare the coals in the barbecue or light the grill.
Making the sauce: place the tomato puree in a deep sauce pan. Add onions and let it simmer slowly, covered, for 5 minutes. Uncover and add mustard, lemon juice, sugar substitute, worcestershire sauce, pepper sauce (if needed), allspice, ginger, and water. Let it simmer slowly for about 10 minutes until the sauce gets thickened. Add the pepper as desired. Makes about 2 cups of sauce that can be frozen/refrigerated for up to 4 days, or served warm immediately.
When you are ready to grill, lightly coat the chicken breasts with cooking spray. Pat with freshly ground pepper and them place on the grill, bone side up. Grill, turning frequently, for 20 to 25 minutes. After 20-25 minutes brush both sides with barbecue sauce. Continue to grill until the chicken is no longer pink when cut with a knife.
To serve, return the barbecue sauce to the stove and bring to a rapid boil for at least 2 minutes. Transfer sauce to a serving dish and pass to spoon over chicken breasts.

Per serving (with 2 tablespoons sauce): 170 calories (10% calories from fat), 33 g protein, 2 g total fat (0.5 g saturated fat), 3 g carbohydrates, 1 g dietary fiber, 82 mg cholesterol, 246 mg sodium
Diabetic exchanges: 4 very lean protein

1 cucumber, peeled and thinly sliced
2 small zucchini, thinly sliced
2 carrots, peeled and thinly sliced
4 large white mushrooms, chopped
4 green onions, chopped
1 clove garlic, chopped
4 (10-inch) fat-free flour tortillas
1/2 C fat-free cream cheese

In a small bowl, combine all vegetables. Thinly spread 1 tbsp cream cheese on each tortilla. Place some of the chopped vegetable mixture evenly across center of tortilla. Roll up tortilla, trapping ingredients tightly inside tortilla. When finished rolling, slice each tube into 1-inch wide sections to serve. Can serve with salsa. Makes 4 servings.

Nutritional Information (1 serving):
Calories: 302
Carbohydrate: 60 grams
Protein: 11 grams
Fat: 4 grams

1 pound trimmed lean round steak
1 large onion, sliced
1/2 cup low-sodium beef broth
2 tablespoons Worcestershire Sauce 1 bay leaf
1/4 teaspoon crushed red pepper
1/8 teaspoon allspice

      Combine all ingredients in a large zip-top plastic bag. Seal and marinate in the refrigerator for at least 8 hours, turning occasionally. Remove steak from bag, reserving onion and marinade. Place steak on rack of a broiler pan coated with a non-stick cooking spray. Broil 7 to 8 minutes on each side or to desired degree of doneness. Set steak aside and keep warm. Coat a non-stick skillet with a non-stick cooking spray, add onion and sauté over medium-high heat until tender. Add reserved marinate, cover, reduce heat and simmer onion mixture 5 minutes. Remove and discard bay leaf. Transfer steak to a platter and spoon onion mixture over the steak. Makes 4 servings.

Nutritional Information (1 serving):
Calories: 182
Carbohydrates: 6 grams
Protein: 28 grams
Fat: 5 grams
Saturated fat: 2 grams
Cholesterol: 71 mg
Fiber: 1 gram
Sodium: 150 mg
Potassium: 545 mg
Calcium: 25 mg
Exchanges: 4 very-lean meat and 1 vegetable

 4 small skinless chicken breasts    (about 4 ounces each)
1/3 cup lemon juice
1/4 cup water  
1/2 teaspoon garlic powder
1/4 teaspoon onion powder
1 teaspoon dried parsley
1/4 teaspoon salt

 Mix all the ingredients together except for the chicken breasts. Pour mixture over chicken. Let chicken marinate in the refrigerator for 2 hours or overnight. Grill over a slow charcoal or gas grill on low, turning and marinating occasionally until done. Put reserved marinade into a saucepan and bring to a boil; serve on the side as a sauce. Makes 4 servings.

Nutritional Information (1 serving):
Calories: 148
Carbohydrate: 2 grams
Protein: 27 grams
Fat: 3 grams
Saturated Fat: 1 grams
Cholesterol: 73 mg
Fiber: trace
Sodium: 201 mg
Potassium: 248 mg
Calcium: 16 mg

2 1/2 C cooked chicken, cut into bite sized pieces
1 (10 oz) bag shredded cabbage
1 C sliced mushrooms
2 carrots, shredded
2 tbsp chopped cilantro
1 cucumber, thinly sliced
3 green onions, thinly sliced
1 tangerine, divided into sections
1/2 C non-fat Oriental style salad dressing
Black pepper, to taste In a large bowl combine chicken, cabbage, mushrooms, carrot, cilantro, cucumber, and dressing. Toss well. Top with green onions and tangerine sections. Makes 4 servings.

 2 diced carrots
1 chopped medium onion
2 chopped stalks of celery
6 cups low-sodium chicken broth
6 oz uncooked noodles
2 cooked and cubed skinless chicken breasts
1/4 teaspoon salt

     Put carrots, onion, celery, and broth into a dutch oven. Heat to boiling. Cover and boil gently about 10 minutes. Add noodles. Cook until the noodles are tender. Add chicken and salt. Heat to boiling. Makes 6 servings.

Nutritional Information (1 serving):
Calories: 213
Carbohydrates: 26 grams
Protein: 18 grams
Fat: 4 gram
Saturated fat: 4 grams
Cholesterol: 51mg
Fiber: 2 gram
Sodium: 208 mg
Potassium: 447 mg
Calcium: 29 mg
Exchanges: 1 1/2 starch, 2 lean meat

(from the South Dakota Diabetes Control Program cookbook)

1 small onion, chopped
1 clove garlic, finely chopped
1 tablespoon margarine
4 small chicken breasts, boned, skinned, cut into pieces (4 oz. each)
1/8 teaspoon salt
1/4 teaspoon black pepper, if desired
2 tablespoon cilantro, snipped 

     In a skillet cook onions and garlic in margarine until onion is tender Add chicken, salt, and pepper. Cook and stir over medium-high heat about 5-10 minutes. Stir in cilantro. Garnish with a lemon wedge if desired. Makes 4 servings.

Nutritional Information (1 serving):
Calories: 180
Carbohydrates: 3 grams
Protein: 27 grams
Fat: 6 grams
Saturated fat: 1 gram
Cholesterol: 73 mg
Fiber: 1 gram
Sodium: 159 mg
Potassium: 272 mg
Calcium: 22 mg
Exchanges: 3 1/2 lean meat, 1 vegetable
(from the South Dakota Diabetes Control Program cookbook)