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Source: Diabetic Recipes – Low Carb


 


Good-Carb/Low-Carb Recipes


 


If you’re counting carbs, you know that there are plenty of low-carb options available on the shelves of your local health food store.  But if you’re also trying to include more whole foods in your diet, try these delicious dishes served up by registered dietitian and author of The Good Carb Cookbook: Secrets of Eating Low on the Glycemic Index.


 


Chicken Breasts Stuffed with Spinach &
Sun-Dried Tomatoes


 


4 cups (moderately packed) fresh spinach, coarsely chopped


2 to 3 tbsp sun-dried tomatoes in olive oil and Italian seasonings, drained and julienned


1/3 c shredded reduced-fat mozzarella cheese


2 tbsp grated Parmesan cheese


4 5-oz. boneless, skinless chicken breast halves


1 tsp dried Italian seasoning


3/4 tsp garlic powder


1/4 tsp salt


1/2 tsp ground black pepper


1 tbsp extra virgin olive oil


 


1. Coat a large nonstick skillet with nonstick cooking spray.  Add the spinach, and cook over medium-high heat, 2 minutes, or until the spinach is wilted.  Remove from heat, and toss in the sun-dried tomatoes, mozzarella and Parmesan.  Set aside.


 


2. Cut a deep pocket into the thickest side of each piece of chicken, and stuff a quarter of the spinach mixture into each pocket.  Close by pressing flesh together and securing with a wooden toothpick, if necessary.  Combine the Italian seasoning, garlic powder, salt and pepper, and sprinkles both sides of the chicken pieces with some of the mixture.


 


3. Wipe out the skillet, add the olive oil, and preheat over medium-high heat.  Add the chicken, and cook for 2 minutes on each side, or until nicely browned.  Reduce heat to medium-low, cover and cook for about 8 minutes, turning occasionally, until the chicken is cooked through.  Serve hot.


 


Makes 4 Servings.


 


Nutrients Per Serving:


208 Calories


31 g Protein


7.9 g Total Fat


2.5 g Saturated Fat


2 g Carbohydrates


73 mg Cholesterol


357 mg Sodium


0.5 g Fiber


 


 


Broccoli-Tomato Salad


 


3 c fresh broccoli florets


1.5 c grape tomatoes


1/2 c chopped red onion


1/2 c sliced black olives


1/4 c plus 2 tbsp light olive oil vinaigrette or Italian dressing


1/2 c crumbled reduced-fat feta cheese


 


1. Combine the broccoli, tomatoes, onion and olives in a large bowl.  Pour the dressing over the salad, and toss to mix.  Add the feta cheese, and toss again.


 


2. Chill for at least 30 minutes before serving.


 


Makes 6 Servings.


 


Nutrients Per Serving:


73 Calories


3.6 g Protein


4.6 g Total Fat


0.9 g Saturated Fat


6 g Carbohydrates


3 mg Cholesterol


264 mg Sodium


2 g Fiber


 


 


Very Veggie Lasagna


 


1 tbsp extra virgin olive oil


2 c sliced fresh mushrooms or baby portobello mushrooms


1 c chopped onion


3/4 c shredded carrots


1 26-oz jar marinara sauce


1 14.5-oz can diced Italian-style or roasted garlic-flavored tomatoes


15 oz nonfat or part-skim ricotta cheese


3 tbsp fat-free egg substitute


1 tsp dried parsley


10 uncooked whole wheat lasagna noodles


2 c shredded nonfat or reduced-fat mozzarella or Monterey Jack cheese


1 10-oz pkg frozen chopped spinach, thawed and squeezed dry


1/4 c grated Parmesan cheese


 


1. Coat a large nonstick skillet with the olive oil, and preheat over medium-high heat.  Add the mushrooms, onion and carrots, and cook, stirring frequently, until the vegetables are tender.  Stir in marinara sauce and undrained tomatoes, and cook 1 to 2 minutes to heat through.  Cover the sauce, and set aside.


 


2. Place ricotta cheese, egg substitute and parsley in a medium-sized bowl, and stir to mix well.  Set aside.


 


3. Coat a 9 x 13-inch baking pan with nonstick cooking spray, and spoon 1 1/4 cups of the sauce over the bottom of the pan.  Lay five of the uncooked noodles over the sauce to cover the bottom of the pan, arranging four of the noodles lengthwise, slightly overlapping, and one noodle crosswise. (You will have to break about 1 inch off the bottom of the crosswise noodle to make ti fit in the pan.)


 


4. Spread the ricotta cheese mixture over the noodles, then top with half of the mozzarella, all of the spinach, and another 1 1/2 cups of sauce.  Finish layering with the remaining noodles, sauce and mozzarella.  Sprinkle Parmesan on top.


 


5. Place the casserole on a large baking sheet (to catch any drips), cover the pan with aluminum foil (spray the underside of the foil with cooking spray to prevent sticking) and bake at 350 degrees for 45 minutes.  Remove the foil, and bake for an additional 15 minutes, or until hot and bubbly.  Let stand for 20 minutes before cutting into squares and serving.


 


Makes 8 Servings.


 


Nutrients Per Serving:


335 Calories


26 g Protein


8.9 g Total Fat


4.5 g Saturated Fat


37 g Carbohydrates


22 mg Cholesterol


623 mg Sodium


5.5 g Fiber


 


 


Berry Delicious Salad


 


Dressing:


2 tbsp canola oil


1/4 c sliced fresh strawberries


1 1/2 tbsp raspberry or red wine vinegar


1 1/2 tsp sugar substitute or honey


1/4 tsp fines herbes or dried thyme


1/4 tsp salt


1/4 tsp ground black pepper


 


Salad:


6 c mixed baby salad greens


1 c sliced fresh strawberries


1/4 c crumbled reduced-fat feta cheese or blue cheese


1/4 c chopped toasted pecans


 


1. To make dressing: put all of the ingredients in a mini blender jar, and blend until smooth.  Chill until ready to serve.


 


2. To make salad: place 1/4 of the salad greens on each of four salad plates.  Top the greens with 1/4 of the berries, cheese, and pecans.


 


3. Drizzle a tablespoon of dressing over each salad and serve immediately.


 


Makes 4 Servings.


 


Nutrients Per Serving:


146 Calories


3.9 g Protein


12 g Total Fat


1.5 g Saturated Fat


7 g Carbohydrates


3 mg Cholesterol


237 mg Sodium


3.7 g Fiber