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Barbecued Chicken

Ingredients:

6 chicken breasts, 6 ounces each, bone in, fat and skin removed
olive oil cooking spray

Barbecue Sauce

1 10 3/4-oz can tomato puree
1/2 onion, chopped fine
3 tbsp French style whole-grain mustard
3 tbsp fresh lemon juice
sugar substitute equivalent of 2 tbsp sugar, or to taste
1 tabsp Worcestershire sauce
1 to 2 tsp hot sauce (optional)
1/4 tsp ground allspice
1/4 tsp ground ginger
1/3 c water
 freshly ground pepper
 
Directions:

Prepare the coals in the barbecue or light the grill. To make the sauce: place the tomato puree in a deep sauce pan. Add the onion and simmer slowly, covered, for 5 minutes. Uncover and add the mustard, lemon juice, sugar substitute, Worcestershire sauce, pepper sauce, (if using), allspice, ginger, and water. Simmer slowly for about 10 minutes until the sauce thickens. Add the pepper. Makes about 2 cups which can be frozen, refrigerated for up to 4 days, or served warm immediately. When ready to grill, lightly coat the chicken breasts with cooking spray. Pat with freshly ground pepper and them place on the grill, bone side up. Grill, turning frequently, for 20 to 25 minutes. After 20-25 minutes brush both sides with barbecue sauce. Continue to grill until the chicken is no longer pink when cut with a knife. To serve, return the barbecue sauce to the stove and bring to a rapid boil for at least 2 minutes. Transfer sauce to a serving dish and pass to spoon over chicken breasts.

Makes 6 Servings (2 tablespoons sauce with each serving).

Dietary Exchanges: 4 Very Lean Protein

Nutrients Per Serving:
170 Calories
10% Calories from Fat
2 g Total Fat
0.5 g Saturated Fat
3 g Carbohydrates
33 g Protein
82 mg Cholesterol
246 mg Sodium
1 g Dietary Fiber

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Brunswick Stew

Ingredients:

1 3 1/2-lb frying chicken or 2 boneless skinless breasts and 2 hindquarters
1 tsp non-aromatic olive oil, divided
1 large sweet onion, cut in 1″ dice
3 ribs celery cut in 1/4″ slices
3-oz Canadian bacon cut the same size as the celery
1 red bell pepper cut the same
2 c canned, crushed tomatoes
1 c low sodium chicken stock
1 tbsp Worcestershire sauce1
1/4 tsp cayenne pepper
1 c frozen corn kernels
1 c frozen baby lima beans
1 tbsp arrowroot mixed with 2 tbsp stock or water (slurry)
1/4 c chopped fresh parsley
1/4 c chopped fresh basil

Directions:

If you are using a whole chicken, cut off the legs with the thighs and the breasts. Use the carcass and wings for stock. Remove the skin from all the pieces. Separate the legs from the thighs and bone the thigh, leaving the bone in the leg. Remove the skin and bone from the breast pieces. Bones, fat and skin will all help to make a flavorful stock. Cut the meat into 1½ ” chunks. Heat ½ teaspoon of the oil in a 10½ ” chef’s pan on medium high. Sauté the onion 3 minutes or until it starts to turn translucent. Add the celery, Canadian bacon, and red bell pepper and cook 3 more minutes. Remove to a plate and without washing the pan, add the remaining ½ teaspoon oil and heat. When the pan is nice and hot, toss in the thigh meat and legs to brown 2 minutes. Add the breast meat and brown 1 to 2 minutes more. Pour in the tomatoes, stock, and Worcestershire sauce. Add the cooked vegetables and cayenne. Bring to a boil, reduce the heat, cover and simmer 35 minutes or until the chicken is tender. Add the lima beans and corn and cook 12 minutes more or until the beans are tender. Stir in the slurry and heat to thicken. Add the parsley and basil and you are ready to serve.

Makes 6 Servings.

Nutrients Per Serving:
260 Calories
6 g Fat
2 g Saturated Fat
7% Calories from Saturated Fat
21 g Carbohydrates
3 g Fiber
362 mg Sodium

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Spinach Lasagna

Ingredients:

1/4 cup skim milk
1 container (15 oz) light ricotta cheese
1 jar (about 32 oz) meatless spaghetti sauce
7 lasagna noodles, cooked and drained
1 bunch (1 lb) fresh spinach, washed, dried, and torn into pieces
1/2 c grated Parmesan cheese
1/2 c sliced almonds
2 c shredded reduced-fat mozzarella cheese

Directions:

Preheat oven to 350°F. Mix the milk and ricotta cheese in a small bowl; set aside. Lasagna is made by building alternating layers of noodles, cheese, sauce, and other ingredients. First, cover the bottom of a 9″x13″ baking pan with about half of the sauce. Follow with layers of half the noodles, half the spinach pieces, half the ricotta mixture, half the Parmesan cheese, half the almonds, and half the mozzarella cheese. Again starting with the sauce, repeat the layers, reserving a little sauce and some almonds to sprinkle on top. Bake for 30 minutes; let sit 10 minutes before cutting into 8 squares. Serve warm.

Makes 8 Servings:

Dietary Exchanges: 2 starch, 2 meat
Carbohydrate Choices: 2

Nutrients Per Serving:
384 Calories
18 g Fat
7 g  Saturated Fat
37 g Carbohydrate
21 g Protein
860 mg Sodium
6 g Fiber

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Beef Stroganoff

Ingredients:

1 lb steak, sirloin or tenderloin
2 tbsp flour, all purpose 
2 oz sour cream. 
2 oz cottage cheese, creamed 
1/2 c water 
2 tbsp margarine 
2 tsp beef bouillon granules 
1 1/2 c mushrooms, fresh sliced 
1/4 tsp salt   1/4 tsp. 
1 tsp garlic, minced 
1 tsp black pepper 
1/2 c hot noodles or rice 

Directions:

Partly freeze beef. Thinly slice across grain into bite-size strips. Combine flour, pureed cottage cheese and 5 ounces of water. Stir in bouillon, sour cream, 1/2 cup water, salt and pepper. Set aside. In a large skillet, stir half of meat in margarine on high heat until done. Remove. Add rest of meat, mushrooms, onions and garlic. Cook and stir till meat is done and onions are tender. Return all meat to skillet. Add sour cream-cottage cheese mixture. Cook and stir over medium heat until bubbly. Cook on reduced heat with stirring for 5 minutes more. Serve over rice or noodles.

Dietary Exchanges: 1 1/2 diabetic servings would consist of 1 Meat and 1/2 of a mixed serving of Dairy and Vegetable. A half cup of rice would add a third serving, this one of Grain.