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.
Nutritional Information (1 serving):
Calories: 220
Carbohydrate: 16 grams
Protein: 27 grams
Fat: 7 grams
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)
1 whole graham cracker, crushed
1 package of sugar-free lemon gelatin
2/3 cup boiling water
1 cup low-fat cottage cheese
8 ounces fat-free cream cheese
2 cups low fat whipped topping
1 cup low-sugar cherry pie filling
Spray an 8-inch spring form pan or a 9-inch pie plate lightly with non-stick cooking spray. Sprinkle bottom with graham cracker crumbs. Dissolve gelatin in boiling water; pour into blender. Add cottage cheese and fat-free cream cheese, cover. Blend at medium speed, scraping down sides, until smooth. Pour into a large bowl and gently stir in whipped topping. Pour into pan. Chill until set, about 4 hours. When ready to serve, top cheesecake with cherry pie filling. Makes 8 servings.
Nutritional Information (1 serving):
Calories: 94
Carbohydrates: 12 grams
Protein: 8 grams
Fat: 2 grams
Saturated fat: 1 gram
Cholesterol: 26 mg
Fiber: trace
Sodium: 300 mg
Potassium: 92 grams
Calcium: 43 mg
Exchanges: 1 starch and 1/2 very-lean meat
(from the South Dakota Diabetes Control Program cookbook)
6 skinless chicken breasts
1/2 cup flour
1 teaspoon oil
1/2 teaspoon paprika
1/2 teaspoon garlic salt
1/4 teaspoon black pepper
Preheat oven to 325 degrees. Oil a 9 X 13 inch pan. Combine chicken, flour, paprika, garlic salt, and pepper in a plastic bag. Shake. Place chicken on the oiled pan and bake for 25 to 35 minutes or until browned. Makes 6 servings.
Nutritional Information (1 serving):
Calories: 188
Carbohydrates: 8 grams
Protein: 28 grams
Fat: 4 gram
Saturated fat: 1 gram
Cholesterol: 73 mg
Fiber: 1 gram
Sodium: 153 mg
Potassium: 238 mg
Calcium: 15 mg
Exchanges: 1/2 starch, 4 very lean meat
(from the South Dakota Diabetes Control Program cookbook)