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Source: New Diabetic Cookbook


Chicken Burritos


Ingredients:


1/2 c finely chopped plum tomato
1/2 c finely chopped, peeled mango
1/4 c finely chopped red onion
4 tbsp lime juice
3 tbsp snipped cilantro
2 to 3 tsp finely chopped, seeded jalapeno pepper
12 oz skinless, boneless chicken breast halves
1/2 c water
1/4 tsp salt
1/8 to 1/4 tsp ground red pepper
8 6-inch corn tortillas
1 1/2 cups shredded romaine or leaf lettuce
1/4 c light dairy sour cream


Directions:


For salsa, in a medium bowl combine the tomato, mango, red onion, 2 tablespoons of the lime juice, the cilantro and jalapeno pepper. Cover and chill for 30 minutes.


In large heavy skillet place chicken and the water. Bring to boiling; reduce heat. Simmer, covered, for 12 to 14 minutes or until chicken is tender and no longer pink. Drain well; let cool until easy to handle. Using two forks, shred the chicken. Toss shredded chicken with the remaining lime juice, the salt, and ground red pepper. Meanwhile, wrap the tortillas in foil. Bake in a 350 degree oven for 10 minutes or until warm. To serve, spoon shredded chicken down centers of warm tortillas. Top each with salsa, romaine or leaf lettuce, and sour cream. Roll up.


Makes 8 Burritos.


Dietary Exchanges: 1 Starch, 1 Lean Meat


Nutrients Per Serving:
129 Calories
2 g Total Fat
1g Saturated Fat
17 g Carbohydrate
10 g Protein
23 mg Cholesterol
138 mg Sodium
1 g Fiber


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Deviled Roast Beef


Ingredients:


1 2-to-2.5 lb beef eye of round roast
1/4 c Dijon-style mustard
1/4 tsp coarsely ground pepper
2 c sliced fresh mushrooms
1 c beef broth
1 small onion, cut into thin wedges
1/4 c water
2 cloves garlic, minced
1 tsp Worcestershire sauce
1/4 tsp dried thyme, crushed
1/2 c fat-free milk
3 tbsp all-purpose flour


Directions:


Trim fat from beef. In a small bowl stir together 2 tablespoons of the Dijon-style mustard and the pepper; rub onto the beef. Place the beef on a rack in a shallow roasting pan. Insert a meat thermometer. Roast beef in a 325 degree oven until thermometer registers 140 degrees for medium rare (1 1/2 to 2 hours) or 155 degres for medium (1 3/4 to 2 1/4 hours). Cover with foil; let stand for 15 minutes before carving. (The temperature of the meat will rise 5 degrees during standing.)


Meanwhile, for sauce, in a medium saucepan combine the mushrooms, beef broth, onion, water, garlic, Worcestershire sauce, and thyme. Bring to boiling; reduce heat. Simmer, covered, about 5 minutes or until vegetables are tender,. In a small bowl stir together milk and remaining Dijon-style mustard; gradually stir into flour. Add to mushroom mixture in saucepan. Cook and stir over medium heat until thickened and bubbly. Cook and stir for 1 minute more. To serve, thinly slice beef across the grain. Arrange on a serving platter. Spoon some of the sauce over beef. Pass remaining sauce.


Makes 8 to 10 Servings.


Dietary Exchanges: 3 Lean Meat, 1 Vegetable


Nutrients Per Serving:
217 Calories
9 g Total Fat
3 g Saturated Fat
5 g Carbohydrate
28 g Protein
78 mg Cholesterol
342 mg Sodium
0 g Fiber


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Onion-Glazed Pork


Ingredients:


1 12-oz port tenderloin
Nonstick spray coating
1 tbsp olive oil
2 medium onions, sliced and separated into rings
1 tbsp brown sugar
1/3 c water
3 tbsp balsamic vinegar or white wine vinegar
2 tsp cornstarch
1/4 tsp salt
1/4 tsp pepper
2 tbsp snipped parsley


Directions:


Trim any fat from pork. Cut pork crosswise into 1/2-inch-thick slices. Spray a large nonstick skillet with nonstick coating. Preheat skillet over medium-high heat. Cook half of the pork in the hot skillet for 3 1/2 to 4 minutes or until pork is slightly pink in the center and the juices run clear, turning once. Remove pork from skillet; keep warm. Repeat with remaining pork. Carefully add oil to skillet; add the onions. Cook, covered, over medium-low heat for 13 to 15 minutes or until onions are tender. Uncover; stir in the brown sugar. Cook and stir over medium-high heat for 4 to 5 minutes or until onions are golden. Meanwhile, in a small bowl stir together water, vinegar, cornstarch, salt, and pepper; carefully stir into onion mixture in skillet. Cook and stir until thickened and bubbly. Cook and stir for 2 minutes more. Return pork to skillet; heat through. To serve, transfer the pork and onion mixture to a serving platter. Sprinkle with parsley.


Makes 4 Servings.


Dietary Exchanges: 2 Lean Meat, 2 Vegetables


Nutrients Per Serving:
179 Calories
7 g Total Fat
2 g Saturated Fat
10 g Carbohydrate
19 g Protein
60 mg Cholesterol
182 mg Sodium
1 g Fiber


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Feta-Stuffed Chicken


Ingredients:


1/4 c crumbled basil-and-tomato feta cheese*
2 tbsp fat-free cream cheese (1 oz)
4 skinless, boneless chicken breast halves (about 1 lb total)
1/4 to 1/2 tsp pepper
dash salt
1 tsp olive oil or cooking oil
1/4 c chicken broth
1 10-oz pkg prewashed fresh spinach, trimmed (8 cups)
2 tbsp finely chopped toasted walnuts or pecans
1 tbsp lemon juice


*Note: If basil-and-tomato feta cheese is not available, add 1 teaspoon each of finely minced fresh basil and snipped oil-packed dried tomatoes, drained, to 1/4 cup plain feta cheese.


Directions:


Combine feta cheese and cream cheese; set aside. Rinse the chicken; pat dry. Cut a horizontal slit through the thickest portion of each chicken breast half to form a pocket. Stuff pockets with the cheese mixture. If necessary, secure openings with wooden picks. Sprinkle chicken with pepper and salt. In a large nonstick skillet heat oil over medium-high heat. Cook chicken, uncovered, in hot oil about 12 minutes or until the chicken is tender and no longer pink, turning once (reduce heat to medium if chicken browns too quickly). Remove the chicken from skillet. Cover to keep chicken warm. Carefully add chicken broth to skillet. Bring to boiling; add half of the spinach. Cover and cook about 3 minutes or until spinach is just wilted. Remove spinach from skillet, reserving liquid in pan. Repeat with remaining spinach. Return all spinach to skillet. Stir in the walnuts or pecans and lemon juice. To serve, divide spinach mixture among 4 plates. Top with chicken breasts.


Makes 4 Servings.


Dietary Exchanges: 3 Lean Meat, 1 Vegetable


Nutrients Per Serving:
199 Calories
8 g Total Fat
2 g Saturated Fat
4 g Carbohydrate
26 g Protein
67 mg Cholesterol
271 mg Sodium
2 g Fiber