Skip to content Skip to sidebar Skip to footer


Source: Outsmart Diabetes, November/December 2006


Chicken with Peaches and Red Wine


Ingredients:


4 boneless, skinless chicken breast halves
1/2 tsp freshly ground black pepper
1/4 tsp salt
3 tbsp whole grain pastry flour
1 tbsp olive oil
3 shallots, thinly sliced
1/2 c dry red wine or chicken broth
2 firm, ripe peaches, sliced
1/2 c loosely packed fresh basil, sliced


Directions:


Use your hands to flatten chicken breasts to even thickness. Season chicken with pepper and salt. Coat with flour, patting off excess. Heat large nonstick skillet over medium heat and add 2 teaspoons of the oil. Add chicken breasts and cook 12 minutes, turning once, until instant read thermometer inserted into thickest portion registers 160 degrees and juices run clear. Remove chicken to plate. Add remaining oil and shallots to skillet. Cook, stirring frequently, 2 to 3 minutes or until shallots soften. Add wine and stir to scrape up any brown bits. Increase heat to medium-high and add peaches. Cook 2 minutes, stirring frequently, until wine reduces slightly. Return chicken and any juices on plate to skillet. Cook 1 to 2 minutes, stirring frequently, or until chicken is hot. Stir in basil.


Makes 4 Servings.


Dietary Exchanges: 1/2 Vegetable, 1/2 Fruit, 4 Meat, 1 Fat


Carb Choices: 1


Nutrients Per Serving:
217 Calories
5 g Fat
1 g Saturated Fat
11 g Carbohydrate
1 g Sugar
28 g Protein
65 mg Cholesterol
220 mg Sodium
2 g Fiber


****************************************


Apricot-Stuffed Pork Loin


Ingredients:


1 tsp ground cumin
1 tsp garlic powder
1/2 tsp salt
1/4 tsp ground allspice
1/4 tsp freshly ground black pepper
3/4 c dried apricots, finely chopped
1/4 c chopped fresh parsley
1/4 c apricot preserves
1 1/2 lb boneless pork loin, trimmed of all visible fat


Directions:


Preheat oven to 375 degrees. Coat shallow baking pan with cooking spray and place wire rack on it. Coat rack with cooking spray. Combine 3/4 teaspoon of the cumin, 1/2 teaspoon of the garlic powder, salt, 1/8 teaspoon of the allspice, and 1/8 teaspoon of the pepper in medium bowl. Add apricots, parsley, and 2 tablespoons of the preserves and mix well. Using long, thin knife, cut 1 1/2″ wide horizontal slit into end of pork, cutting through to other end of pork to form deep pocket. Spoon apricot mixture into pocket, using handle from rubber spatula to pack it in. Combine remaining 1/4 teaspoon cumin, 1/2 teaspoon garlic power, 1/8 teaspoon allspice, and 1/8 teaspoon pepper in small bowl. Rub spice mixture over pork. Place pork on rack in pan. Bake 45 minutes. Brush with remaining 2 tablespoons preserves. Bake 25 to 35 minutes longer or until meat thermometer inserted in center of meat registers 160 degrees and juices run clear.


Makes 6 Servings.


Dietary Exchanges: 1 Fruit, 3 Meat


Carb Choices: 1


Nutrients Per Serving:
222 Calories
7 g Fat
2.5 g Saturated Fat
13 g Carbohydrate
13 g Sugar
24 g Protein
75 mg Cholesterol
250 mg Sodium
1 g Fiber


****************************************


Buffalo Chicken Bites


Ingredients:


Blue Cheese Dressing
3 tbsp (3/4 oz) crumbled blue cheese
1/3 c reduced-fat sour cream
2 tsp finely chopped scallion
1/2 tsp white wine vinegar


Chicken Bites
2 boneless, skinless chicken breast halves (10 oz total), cut into 1″ cubes
1 scallion, finely chopped
2 1/2 tbsp mild cayenne pepper sauce
1 tbsp butter, melted
3 ribs celery, cut into 2″ sticks
1 c baby carrots


Directions:


To make blue cheese dressing: In small bowl, mash cheese and sour cream with back of spoon. Stir in scallion and vinegar until blended. Set aside.


To make chicken bites: Preheat oven to 400 degrees. In medium bowl, toss chicken, scallion, and 1 tablespoon of the pepper sauce. Thread chicken on twelve 6″ bamboo skewers, using 2 pieces of chicken per skewer. Arrange on foil-lined baking sheet. Bake 15 minutes or until cooked through. Meanwhile, in small bowl, toss remaining 1 1/2 tablespoons pepper sauce and butter. Arrange cooked chicken skewers on half of serving platter in single layer. Brush chicken with pepper sauce. Place celery and carrots on platter and serve with dressing.


Makes 4 Servings.


Dietary Exchanges: 1 Vegetable, 2 1/2 Meat, 1 1/2 Fat


Carb Choices: 1


Nutrients Per Serving:
150 Calories
6 g Fat
2.5 g Saturated Fat
5 g Carbohydrate
2 g Sugar
19 g Protein
60 mg Cholesterol
460 mg Sodium
1 g Fiber


****************************************


Savory Turkey Stroganoff


Ingredients:


1 tbsp olive oil
3/4 lb turkey cutlets, cut into thin strips
2 lg shallots, thinly sliced
1 box (10 oz) cremini mushrooms, sliced
1 c baby carrots, sliced
1 clove garlic, minced
1 tsp hot paprika
1/4 tsp salt
1 c chicken broth
2 tsp tomato paste
2 tsp Worcestershire sauce
2 tsp cornstarch
1/3 c reduced-fat sour cream


Directions:


In large nonstick skillet, heat 2 teaspoons of the oil over high heat. Add turkey and cook, stirring frequently, 3 to 4 minutes or until no longer pink and just cooked through. Remove to plate. Reduce heat to medium-high and add remaining 1 teaspoon oil and shallots to skillet. Cook, stirring, 1 minute or until shallots begin to soften. Add mushrooms and carrots. Cook, stirring frequently, 4 minutes or until mushrooms soften. Stir in garlic, paprika, and salt and cook 1 minute. Remove skillet from heat. In small bowl, stir broth, tomato paste, Worchestershire, and cornstarch until blended. Return skillet to medium heat and add broth mixture. Cook, stirring frequently, until sauce comes to a boil and thickens. Simmer 2 minutes. Stir in turkey and cook 1 minute or until hot. Remove skillet from heat and stir in sour cream.


Makes 4 Servings.


Dietary Exchanges: 1 1/2 Vegetable, 4 Meat, 1 1/2 Fat


Carb Choices: 1


Nutrients Per Serving:
248 Calories
9 g Fat
2 g Saturated Fat
11 g Carbohydrate
4 g Sugar
70 mg Cholesterol
500 mg Sodium
2 g Fiber