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Source: Diabetes & Heart Healthy Cookbook


Baked Chicken Parmesan


Ingredients:


4 boneless, skinless chicken breast halves (about 4 oz each) or 1 lb boneless, skinless turkey breast, all visible fat discarded
egg substitute equivalent to 1 egg, or 1 large egg
1 tbsp water
2 tsp olive oil
1/3 c finely crushed reduced-sodium five-grain crispbread or whole-grain crackers
1/3 c shredded Parmesan cheese
2 tbsp minced fresh parsley
1/2 tsp ground oregano, crumbled
1/4 tsp pepper
vegetable oil spray


Directions:


Preheat oven to 400 degrees. Put the breast with the smooth side up between two pieces of plastic wrap. If using turkey, cut crosswise into 4 pieces first. Using a tortilla press, the smooth side of a meat mallet, or a rolling pin, lightly flatten to a thickness of 1/4 inch, being careful not to tear the meat. In a shallow dish or pie pan, whisk together the egg substitute, water, and oil. In another shallow dish or pie pan, stir together the remaining ingredients except the vegetable oil spray. Place the dishes side by side. Lightly spray a 13x9x2-inch baking pan with vegetable oil spray. Set beside the dishes. Dip the chicken into the egg white mixture and turn to coat. Roll each piece in the crumb mixture, shaking off any excess. Arrange the chicken in a single layer on the baking sheet. Lightly spray the chicken with vegetable oil spray. Bake, uncovered, for 15 to 18 minutes, or until the chicken is no longer pink in the center and the top coating is golden brown.


Makes 4 Servings.


Dietary Exchanges: 4 Very Lean Meat, 1 Fat


Nutrients Per Serving:
200 Calories
66 Calories from Fat
7 g Total Fat
2.1 g Saturated Fat
1.1 g Polyunsaturated Fat
3.1 Monounsaturated Fat
4 g Total Carbohydrate
1 g Dietary Fiber
0 g Sugars
29 g Protein
74 mg Cholesterol
144 mg Sodium


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Onion-Smothered Pork Chops


Ingredients:


1 tsp paprika
1 tsp dried sage or thyme, crumbled
1/4 tsp salt
1/4 tsp pepper
4 boneless center-cut pork chops, about 1/2 inch thick (about 4 ounces each), all visible fat discarded
vegetable oil spray
2 large yellow or sweet onions, such as Vidalia or Walla Walla, thinly sliced
4 tbsp low-fat, low-sodium chicken broth, divided use
1 tbsp Dijon mustard (regular or hot)


Directions:


Sprinkle the paprika, sage, salt and pepper over the pork chops. Heat a large nonstick skillet over medium heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Cook the pork for 4 minutes on each side. Put the pork on a plate. Set aside. Separate the onion slices into rings. Put the onions in the skillet. Stir in 1 tablespoon broth. Cook, covered for 5 minutes. Stir well. Cook, uncovered for 5 minutes, or until the onions are golden brown, stirring once. Stir in the remaining 3 tablespoons broth and mustard. Place the pork on the onions. Cook, uncovered, for 5 minutes, or until the onions are tender and the pork no longer is pink in the center. To serve, place the pork on plates. Spoon the onions over the pork.


Makes 4 Servings.


Dietary Exchanges: 3 Lean Meat, 2 Vegetable


Nutrients Per Serving:
214 Calories
65 Calories from Fat
7 g Total Fat
2.5 g Saturated Fat
0.7 g Polyunsaturated Fat
3.1 g Monounsaturated Fat
11 g Total Carbohydrate
2 g Dietary Fiber
8 g Sugars
26 g Protein
69 mg Cholesterol
296 mg Sodium


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Citrus Chicken


Ingredients:


1 c grapefruit juice
1/4 c frozen orange juice concentrate
2 tbsp honey
1 tbsp fresh lemon juice
2 tsp grated peeled gingerroot
1/8 tsp crushed red pepper flakes
4 boneless, skinless chicken breast halves (about 4 oz each)
vegetable oil spray
1 tbsp light tub margarine
1/4 tsp salt


Directions:


In a medium nonmetallic bowl, stir together the grapefruit juice, orange juice concentrate, honey, lemon juice, gingerroot, and red pepper flakes. Remove and set aside 1 cup juice mixture. Add the chicken pieces to the juice mixture remaining in the bowl. Turn the chicken to coat. Let marinate for 15 minutes, turning occasionally. Heat a 12-inch nonstick skillet over medium heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Remove the chicken from the marinade; discard the marinade. Cook the chicken for 5 minutes. Turn over and cook for 5 to 6 minutes, or until no longer pink in the center. Place on a plate. Stir the reserved 1 cup juice mixture into the pan residue. Increase the heat to high and bring to a boil. Boil for 3 minutes, or until the mixture is reduced to 1/2 cup, scraping the bottom and sides of the pan. Remove from the heat. Stir in the margarine and salt. Pour over the chicken.


Makes 4 Servings.


Dietary Exchanges: 3 Very Lean Meat, 1 Fruit, 1/2 Fat


Nutrients Per Serving:
192 Calories
37 Calories from Fat
4 g Total Fat
0.8 g Saturated Fat
0.9 g Polyunsaturated Fat
1.6 g Monounsaturated Fat
12 g Total Carbohydrate
0 g Dietary Fiber
10 g Sugars
26 g Protein
69 mg Cholesterol
229 mg Sodium



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Mushroom-Smothered Cube Steak


Ingredients:


1/2 tsp salt
1/2 tsp pepper
4 cube steaks (about 4 oz each), all visible fat discarded
2 tbsp all-purpose flour
vegetable oil spray
3 tsp canola oil, divided use
1/3 c chopped shallots or sweet onion, such as Vidalia or Walla Walla
8 oz button, cremini (brown), or mixed exotic mushrooms, sliced
2 medium garlic cloves, minced
1/2 c fat-free, no-salt-added beef broth


Directions:


Sprinkle the salt and pepper over the steaks. Put the flour in a shallow dish or bowl. Dredge the steaks in the flour, patting and turning until all the flour adheres to the steaks. Heat a 12-inch nonstick skillet over medium-high heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Pour 2 teaspoons oil into the skillet and swirl to coat the bottom. When the oil is hot, cook the steaks, uncovered, for 3 minutes on each side, or until golden brown on the outside and pink in the center. Place the steaks on an ovenproof platter. Cover with aluminum foil. Set the oven at 200 degrees. Put the platter in the oven. Pour the remaining 1 teaspoon oil into the skillet. Swirl to coat. Reduce the heat to medium. Cook the shallots for 2 minutes, stirring occasionally. Stir in the mushrooms and garlic. Cook for 5 minutes, stirring occasionally. Stir in the broth. Reduce the heat and simmer, uncovered, until the sauce thickens, about 5 minutes. To serve, put the steaks on plates. Spoon the mushroom sauce over the steaks.


Makes 4 Servings.


Dietary Exchanges: 3 Lean Meat, 1/2 Carbohydrate


Nutrients Per Serving:
208 Calories
79 Calories from Fat
9 g Total Fat
1.9 g Saturated Fat
1.3 g Polyunsaturated Fat
4.3 g Monounsaturated Fat
9 g Total Carbohydrate
1 g Dietary Fiber
2 g Sugars
23 g Protein
64 mg Cholesterol
344 mg Sodium