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Source: American Medical Association Diabetes Cookbook


Cornmeal-Crusted Snapper Fillets


Ingredients:


1/4 c yellow cornmeal
2 tbsp minced fresh parsley
1 tsp paprika
1/4 tsp salt
1/2 tsp garlic powder
1/2 tsp minced onion flakes
1/8 tsp cayenne pepper
2 egg whites, lightly beaten
1 tbsp water
4 skinless snapper fillets, each 5 oz and about 1/2 inch thick
1 1/2 tbsp olive oil or canola oil


Directions:


In a shallow dish, combine the cornmeal, parsley, paprika, salt, garlic powder, onion flakes, and cayenne. Stir to blend. In another shallow dish, combine the egg whites and water, and whisk to blend. Dip the fish in the egg whites, then dredge in the cornmeal mixture to coat. In a large nonstick frying pan, heat the oil over medium-high heat. Add the fish and cook, turning once, until the fish is opaque throughout when tested in the center with a tip of a knife and the coating is lightly browned, 2-3 minutes per side.


Makes 4 Servings.


Dietary Exchanges: 1/2 Starch, 4 1/2 Protein, 1 Fat


Nutrients Per Serving:
231 Calories
7 g Total Fat
1 g Saturated Fat
3 g Monounsaturated Fat
2 g Polyunsaturated Fat
8 g Carbohydrate
0 g Sugar
32 g Protein
52 mg Cholesterol
265 mg Sodium
1 g Fiber


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Veal Piccata


Ingredients:


2 tbsp all-purpose flour
1/2 tsp salt
1/4 tsp freshly ground pepper
1 lb veal cutlets (scaloppine), cut 1/4 inch thick
2 tsp olive oil
2 cloves garlic, minced
1/2 c fat-free, no-salt-added chicken broth
1 tbsp fresh lemon juice
3 tbsp chopped fresh parsley
1 tbsp capers, rinsed
1/2 tsp grated lemon zest


Directions:


Combine the flour, salt, and pepper in a plastic or paper bag. Add the veal cutlets to the bag one at a time, shaking to coat. In a large nonstick frying pan, heat 1 teaspoon of the olive oil over medium-high heat. Add half of the veal cutlets and cook, turning once, until lightly browned on both sides, about 2 minutes per side. Transfer to a plate and set aside. repeat with the remaining 1 teaspoon olive oil and the remaining veal cutlets. In the same frying pan over medium heat, add half of the garlic and cook until fragrant, about 30 seconds. Add the broth and lemon juice and simmer, stirring once, until the sauce is slightly reduced, 3-4 minutes. In a small bowl, combine the parsley, capers, lemon zest, and the remaining garlic. Stir the parsley mixture into the sauce. Return the veal to the frying pan and warm, turning once, just until heated through.


Makes 4 Servings.


Dietary Exchanges: 3 1/2 Protein, 1/2 Fat


Nutrients Per Serving:
163 Calories
4 g Total Fat
1 g Saturated Fat
2 g Monounsaturated Fat
0 g Polyunsaturated Fat
4 g Carbohydrate
0 g Sugar
26 g Protein
88 mg Cholesterol
305 mg Sodium
0 g Fiber


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Pan-Seared Duck Breast With Orange Sauce


Ingredients:


2 tsp grated orange zest
3/4 c fresh orange juice
4 skinless, boneless duck or chicken breasts, about 4 oz each
1/4 tsp salt, plus 1/8 tsp
1/4 tsp freshly ground pepper
1 tbsp olive oil or canola oil
1/2 c chicken stock or fat-free, no-salt-added chicken broth
1 tbsp chopped fresh chives
1 tbsp chopped fresh parsley
1 tsp chopped fresh tarragon


Directions:


In a large shallow nonaluminum container or a lock-top plastic bag, combine the orange zest and 1/2 cup of the orange juice. Add the duck and turn to coat both sides. Cover or seal the container and refrigerate, turning occasionally, for 30 minutes. Remove the duck from the marinade and pat dry with paper towels. Discard the marinade. Sprinkle the duck with 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper. In a large nonstick frying pan, heat the oil over medium heat. Add the duck and cook, turning once, until medium-well done, with only a hint of pink in the center, about 6 minutes per side. Transfer to a platter and let stand for 5 minutes. Add the chicken stock and the remaining 1/4 cup orange juice to the frying pan over medium-high heat and deglaze the pan, stirring with a wooden spoon to scrape up any browned bits. Bring to a boil, reduce the heat to low, and simmer until the mixture is reduced by one-third, 3-4 minutes. Remove from the heat and stir in the chives, parsley, tarragon, the remaining 1/8 teaspoon salt, and the remaining 1/8 teaspoon pepper. To serve, slice each duck breast on the diagonal into thin slices. Fan the slices on a warmed serving platter and top with the sauce.


Makes 4 Servings.


Dietary Exchanges: 4 1/2 Protein, 1 Fat


Nutrients Per Serving:
208 Calories
6 g Total Fat
1 g Saturated Fat
3 g Monounsaturated Fat
1 g Polyunsaturated Fat
4 g Carbohydrate
3 g Sugar
32 g Protein
162 mg Cholesterol
353 mg Sodium
0 g Fiber


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Chicken With Carmelized Onions


Ingredients:


4 tsp olive oil or canola oil
1 large yellow or white onion, about 8 oz, halved vertically and cut into thin slivers
1/2 tsp salt
1/3 c chicken stock or fat-free, no-salt-added chicken broth
1/2 tbsp balsamic vinegar
1 tsp whole-grain mustard
1/4 tsp freshly ground pepper
4 skinless, boneless chicken breasts, 4 oz each
1 1/2 tbsp chopped fresh thyme, plus several sprigs for garnish (optional)


Directions:


In a large nonstick frying pan, heat 3 teaspoons of the oil over medium-low heat. Add the onion and cook, stirring frequently, until the onion is golden brown, about 20 minutes. (Do not let the onion burn.) Stir in 1/4 teaspoon of the salt. In a small saucepan over medium-low heat, combine the stock, vinegar, and mustard and whisk to blend. Add the onion and 1/8 teaspoon of the pepper and cook until the liquid is reduced by half, 4-5 minutes. Remove from the heat and keep warm. Place the chicken breasts between 2 sheets of heavy-duty plastic wrap. With a meat mallet or rolling pin, pound the breasts to an even 1/4-inch thickness. Sprinkle the pounded chicken with the remaining 1/4 teaspoon salt and the remaining 1/8 teaspoon pepper. Place the chopped thyme in a shallow dish. Dredge the chicken in the thyme, pressing to make the leaves stick. In the same large nonstick pan used for the onion, heat the remaining 1 teaspoon oil over medium-high heat. Add the chicken and cook, turning once, until opaque throughout, about 2-3 minutes per side. To serve, place the chicken on individual plates and top with the onion sauce. Garnish with a sprig of thyme, if desired.


Makes 4 Servings.


Dietary Exchanges: 4 Protein, 1 Fat, 1 Vegetable


Nutrients Per Serving:
191 Calories
6 g Total Fat
1 g Saturated Fat
4 g Monounsaturated
1 g Polyunsaturated
6 g Carbohydrate
4 g Sugar
27 g Protein
66 mg Cholesterol
390 mg Sodium
1 g Fiber