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Source: Outsmart Diabetes Prevention Guide 2006


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 F. In a 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
19 g Protein
5 g Carbohydrates
2 g Sugars
6 g Fat
3.5 g Saturated Fat
60 mg Cholesterol
1 g Fiber
460 mg Sodium


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Pepper Steak Soup


Ingredients:


12-oz well-trimmed lean boneless beef top round
1/2 tsp salt
1/2 tsp coarsely ground black pepper
4 c fat-free beef broth
1/2 c dry red wine (optional)
1/2 c tomate sauce
1/4 tsp dried thyme
1 tbsp olive oil
1 medium sweet white onion, halved and thinly sliced
2 green bell peppers, cut into strips
4 cloves garlic, minced
3 tbsp water
1 1/2 c halved cherry tomatoes


Directions:


Thinly slice beef on diagonal into 1/4″-thick slices. Cut large pieces in half. Sprinkle with 1/4 teaspoon of the salt and black pepper. Set aside. In large saucepan, stir broth, wine (if using), tomato sauce, and thyme. Cover and bring to a boil over high heat. Reduce heat to low and simmer, covered, 10 minutes. Meanwhile, in large nonstick skillet, warm oil over medium-heat until hot but not smoking. Add half of the beef slices and cook, turning once, 2 minutes or until browned. Transfer to clean bowl. Cook remaining beef. Add onion, bell peppers, garlic, and remaining 1/4 teaspoon salt to skillet. Toss to mix well and add 2 tablespoon of the water. Lower heat to medium and cook, stirring often, 10 minutes or until vegetables are tender. If pan gets dry, add remaining 1 tablespoon water. Add tomatoes and cook, stirring often, 5 minutes or until softened. Add beef and any juices and vegetables to broth mixture. Warm through but don’t broil.

Makes 4 Servings.


Dietary Exchanges: 3 1/2 Meat, 1 Fat


Carb Choices: 1


Nutrients Per Serving:
230 Calories
26 g Protein
15 g Carbohydrates
6 g Sugar
7 g Fat
2 g Saturated Fat
50 mg Cholesterol
3 g Fiber
670 mg Sodium



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Thai Beef Salad


Ingredients:


1 lean boneless beef top round steak (12-oz), well trimmed
1/2 tsp crushed red-pepper flakes
3 tbsp lime juice
2 tbsp olive oil or canola oil
5 tsp fish sauce
1 tbsp sugar
1 clove garlic, crushed through a press
6 c shredded mixed red and green leaf lettuce, romaine, or colorful, crisp mixed greens
1 c sliced cucumber
1/2 c thinly sliced sweet white onion
1/2 c thinly sliced radishes
1/2 c coarsely chopped cilantro
1/4 c coarsely chopped fresh mint


Directions:


Preheat broiler. Line broiler pan with foil. Coat broiler-pan rack with cooking spray. Rub steak on both sides with 1/4 teaspoon of the red-pepper flakes. Broil steak 4″ to 6″ from heat source, turning once, 12 to 15 minutes, depending on thickness, or until instant-read thermometer inserted in center registers 145 degrees F for medium-rare. Transfer to plate. In  large salad bowl, mix lime juice, oil, fish sauce, sugar, garlic, and remaining 1/4 teaspoon red-pepper flakes with fork. Spoon 1 tablespoon of the dressing over steak on plate and let steak on plate and let steak stand 10 minutes. Add the lettuce, cucumber, onion, radishes, cilantro, and mint to remaining dressing and toss to mix well. Divide among 4 plates. Cut steak into thin slices on an angle and arrange on top of salads. Spoon steak juices over top.


Makes 4 Servings.


Dietary Exchanges: 1 Vegetable, 3 Meat, 2 Fat


Carb Choices: 1


Nutrients Per Serving:
250 Calories
21 g Protein
11 g Carbohydrates
5 g Sugars
14 g Fat
3.5 g Saturated Fat