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Source: Diabetic Cooking, May/June 2007

Steak Diane With Cremini Mushrooms

Ingredients:

nonstick cooking spray
2 beef tenderloin steaks (4 oz each), cut 3/4 inch thick
1/4 tsp black pepper
1/3 c sliced shallots or chopped onion
4-oz cremini (brown or baby portobello) mushrooms, sliced or 1 (4 oz) package sliced, mixed, exotic mushrooms
1 1/2 tbsp Worcestershire sauce
1 tbsp Dijon mustard

Directions:

Lightly coat large nonstick skillet with cooking spray; heat over medium-high heat until hot. Add steaks; top with pepper. Sear steaks 3 minutes per side for medium-rare or longer to desired doneness. Transfer steaks to plate; set aside. Lightly recoat same skillet with cooking spray; place over medium heat. Add shallots; cook 2 minutes. Add mushrooms; cook 3 minutes, stirring frequently. Add Worcestershire sauce and mustard; cook 1 minute, stirring frequently. Return steaks and any accumulated juices to skillet; heat through, turning once. Transfer steaks to serving plates; top with mushroom mixture.

Makes 2 Servings.

Dietary Exchanges: 1 Vegetable, 4 Meat

Nutrients Per Serving:
239 Calories
9 g Total Fat
3 g Saturated Fat
10 g Carbohydrates
28 g Protein
70 mg Cholesterol
302 mg Sodium
1 g Fiber

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Mediterranean Meatloaf

Ingredients:

1/2 lb extra-lean ground turkey
1/2 tsp black pepper
1/2 tsp salt-free Italian seasoning
2 tbsp dried bread crumbs
1 c peeled, seeded and diced cucumber
1/2 c chopped tomato
1 tbsp fat-free feta cheese, crumbled
5 pitted kalamate olives, chopped
nonstick cooking spray
1/2 lemon, juiced (about 1/4 c)
1 tbsp olive oil
1 tsp ready-to-use crushed garlic
1 bag (6-oz) ready-to-use baby spinach

Directions:

Mix together turkey, pepper, Italian seasoning, bread crumbs, cucumber, tomato, feta and olives in medium bowl. Spray 2 microwaveable coffee cups with cooking spray; press equal amounts of meatloaf into each coffee cup. Microwave on HIGH 11 minutes. Mix together lemon juice, olive oil and crushed garlic in large bowl. Add spinach; toss. Divide spinach between 2 dinner plates. Turn meatloaves out of coffee cups. Top each salad with meatloaf.

Makes 2 Servings.

Dietary Exchanges: 1 Starch, 3 Meat

Nutrients Per Serving:
259 Calories
10 g Total Fat
2 g Saturated Fat
13 g Carbohydrates
32 g Protein
45 mg Cholesterol
542 mg Sodium
2 g Fiber

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Easy Make-At-Home Chinese Chicken

Ingredients:

3 tbsp frozen orange juice concentrate, thawed
2 tbsp reduced-sodium soy sauce
2 tbsp water
3/4 tsp cornstarch
1/4 tsp garlic powder
nonstick cooking spray
2 carrots, cut crosswise into 1/4-inch slices
1 package (12-oz) frozen broccoli and cauliflower florets, thawed
2 tsp canola oil
3/4 lb boneless skinless chicken breasts, cut into bite-size pieces
1 1/3 c hot cooked rice

Directions:

For sauce, stir together orange juice concentrate, soy sauce, water, cornstarch and garlic powder in small bowl; set aside. Spray nonstick wok or large skillet with cooking spray. Add carrots; stir-fry over high heat 1 minute. Add broccoli and cauliflower; stir-fry 2 to 3 minutes or until vegetables are crisp-tender. Remove vegetables from wok; set aside. Add oil to wok. Stir-fry chicken in hot oil 2 to 3 minutes or until cooked through. Push chicken up side of wok. Add sauce; cook and stir until boiling. Return vegetables to wok; cook and stir until heated through. Serve over hot cooked rice.

Makes 4 Servings.

Dietary Exchanges: 1 Starch, 2 Lean Meat, 2 Vegetable

Nutrients Per Serving:
215 Calories
3 g Total Fat
<1 g Saturated Fat
29 g Carbohydrates
18 g Protein
32 mg Cholesterol
351 mg Sodium
4 g Fiber

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Roasted Almond Tilapia

Ingredients:

2 tilapia fillets (6 oz each) or Boston scrod fish fillets
1/4 tsp salt
1 tbsp coarse grained mustard
1/4 c whole wheat bread crumbs
2 tbsp chopped unblanched almonds
Paprika (optional)
Lemon wedges

Directions:

Heat oven to 450 degrees F. Place fish on small baking sheet. Season with salt. Spread mustard over fish. Combine bread crumbs and almonds. Sprinkle over fish. Sprinkle paprika over fish, if desired. Bake 8 to 10 minutes or until fish is opaque in center and flakes easily with fork. Serve with lemon wedges.

Makes 2 Servings.

Dietary Exchanges: 1/2 Starch, 4 Lean Meat

Nutrients Per Serving:
268 Calories
10 g Total Fat
<1 g Saturated Fat
14 g Carbohydrates
32 g Protein
0 mg Cholesterol
587 mg Sodium
2 g Fiber