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Source: Better Homes and Gardens Carb Counter’s Diabetic Cookbook


Tortilla-Crusted Chicken


Ingredients:


nonstick cooking spray
1 c finely crushed tortilla chips
1/2 tsp dried oregano, crushed
1/4 tsp ground cumin
1/4 tsp freshly ground black pepper
1 egg
4 boneless, skinless chicken breast halves (about 1 1/4 lb total)
salsa (optional)


Directions:


Coat a 15x10x1-inch baking pan with cooking spray; set aside. In a shallow dish combine tortilla chips, oregano, cumin, and pepper. Place egg in another shallow dish; beat slightly. Dip chicken in beaten egg and coat with tortilla chip mixture. Arrange chicken in the prepared baking pan. Bake in a 375 degree oven about 25 minutes or until chicken is no longer pink (170 degrees). If desired, serve the chicken with salsa.


Makes 4 Servings:


Dietary Exchanges: 1 Starch, 4 1/2 Very Lean Meat, 1 1/2 Fat


Nutrients Per Serving:
305 Calories
10 g Total Fat
2 g Saturated Fat
16 g Carbohydrate
0 g Sugar
36 g Protein
35 mg Cholesterol
225 mg Sodium
2 g Fiber


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Skillet-Style Lasagna


Ingredients:


8 oz uncooked turkey sausage
1/2 c chopped onion
2 c light bottled spaghetti sauce
1 c water
2 c dried wide noodles
1 1/2 c fat-free ricotta cheese
2 tbsp grated Parmessan or Romano cheese
1 tbsp snipped fresh parsley
1/2 c shredded reduced-fat mozzarella cheese (2 ounces)


Directions:


Remove casings from sausage, if present. In a large skillet cook sausage and onion until meat is brown, breaking up meat during cooking. Drain fat. Stir in spaghetti sauce and water. Bring to boiling. Stir in noodles and zucchini. Return to boiling; reduce heat. Simmer, covered, about 12 minutes or until noodles are tender, stirring occasionally. Meanwhile, in a small bowl stir together ricotta cheese, Parmesan cheese, and parsley. Using a spoon, drop cheese mixture into 6 mounds on top of sausage mixture. Sprinkle the mounds with mozzarella cheese. Cook, covered, over low heat for 4 to 5 minutes or until the cheese mixture is heated through. Let stand for 10 minutes before serving.


Makes 6 Servings.


Dietary Exchanges: 1 Vegetable, 1 Starch, 2 Lean Meat


Nutrients Per Serving:
214 Calories
7 g Total Fat
3 g Saturated Fat
20 g Carbohydrate
8 g Sugar
17 g Protein
35 mg Cholesterol
670 mg Sodium
2 g Fiber


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Beef Steak and Onions


Ingredients:


1/4 c Dijon-style, brown, or prepared mustard
1 tbsp honey
1 1/2 tsp snipped fresh thyme or 1/2 tsp dried thyme, crushed
1/2 tsp black pepper
1 clove garlic, minced
12 ounces boneless beef top loin steak, cut 1 inch thick
2 medium onions, cut into 1/2-inch slices


Directions:


For glaze, in a small bowl stir together mustard, honey, thyme, black pepper, and garlic. Set aside. Trim fat from steak. Place steak and onion slices on the rack of an uncovered grill directly over medium coals. Grill for 11 to 15 minutes for medium rare (145 degrees)  or 14 to 18 minutes for medium (160 degrees), turning once. Brush steak and onions with glaze just before turning; generously brush with remaining glaze during the last half of grilling. To serve, thinly slice steak across the grain. Serve the steak slices with glazed onion slices.


Makes 4 Servings.


Dietary Exchanges: 1/2 Other Carbohydrate, 2 1/2 Lean Meat


Nutrients Per Serving:
164 Calories
6 g Total Fat
2 g Saturated Fat
10 g Carbohydrate
6 g Sugar
18 g Protein
43 mg Cholesterol
125 mg Sodium
1 g Fiber


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Pineapple-Teriyaki Beef


Ingredients:


1 2-lb boneless beef top round steak, cut 1 1/2 inches thick
1 8-oz can crushed pineapple (juice pack)
2 tbsp finely chopped green onion
2 tbsp reduced-sodium teriyaki sauce
1 tsp grated fresh ginger
1 tsp bottled minced garlic


Directions:


Trim fat from steak. Place steak in a plastic bag set in a shallow dish. Drain pineapple, reserving juice. Cover and chill pineapple for sauce. For marinade, in a small bowl stir together the reserved pineapple juice, green onion, teriyaki sauce, ginger, and garlic. Pour over steak; seal bag. Marinate in the refrigerator for 6 to 24 hours, turning the bag occasionally. Drain steak, reserving marinade. Place steak on the unheated rack of a broiler pan. Broil 4 to 5 inches from the heat for 18 to 20 minutes for medium rare (145 degrees), turning once. For sauce, in a small saucepan combine the reserved marinade and pineapple. Bring to boiling; reduce heat. Simmer, uncovered, for 5 minutes. Remove from heat. To serve, cut steak into serving-size pieces. Spoon the sauce over steak.


Makes 6 to 8 Servings.


Dietary Exchanges: 1/2 Fruit, 5 Very Lean Meat


Nutrients Per Serving:
204 Calories
3 g Total Fat
1 g Saturated Fat
7 g Carbohydrate
5 g Sugar
35 g Protein
65 mg Cholesterol
155 mg Sodium
0 g Fiber