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Source: Diabetic Cooking,  Spring 2007

Easy Cheesy Ham and Veggie Rice Casserole

Ingredients:

1 packet (3 1/2-oz) boil-in-a-bag brown rice
2 c broccoli florets
1 c (3-oz) matchstick carrots
6-oz lean, reduced-sodium ham, diced
2-oz. Swiss cheese, torn into pieces
3 oz reduced-fat sharp Cheddar cheese, shredded, divided
1 tbsp reduced calorie margarine
1/8 tsp cayenne pepper

Directions:

Cook rice in large saucepan according to package directions, omitting salt and fat. Remove rice packet when cooked; reserve water. Add broccoli and carrots to water in saucepan. Bring to boil; reduce heat. Cover and simmer 3 minutes or until broccoli is crisp-tender. Drain vegetables; put vegetables and cooked rice back in saucepan; heat over medium-low heat. Add ham, Swiss, 1 ounce Cheddar, margarine and cayenne; stir gently. Sprinkle evenly with remaining Cheddar; cover and cook 3 minutes.

Makes 4 (1 1/2 Cups) Servings.

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

Nutrients Per Serving:
283 Calories
12 g Total Fat
26 g Carbohydrates
48 mg Cholesterol
2 g Fiber
6 g Saturated Fat
19 g Protein
616 mg Sodium

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Deviled Crab Bake

Ingredients:

2 tsp canola oil
1/2 c diced onion
1/2 c diced green pepper
1/4 c diced celery
1 c fresh bread crumbs
1 can (6 1/2-oz) crab meat, drained
1 tsp dried dill
1 tbsp lemon juice
pinch ground red pepper or seafood seasoning mix to taste
freshly ground black pepper

Directions:

Preheat oven to 375 degrees F. Heat oven-proof skillet over medium heat. Add oil; heat. Add onion, green pepper, and celery. Cook stirring frequently, 2-3 minutes or until onion is translucent and vegetables are tender-crisp. Remove from heat and set aside. Place bread crumbs in a mixing bowl. Dribble milk over crumbs to moisten, while stirring lightly. Let mixture stand 5 minutes. Add crab, cooked vegetables, dill, lemon, and red and black pepper. Stir lightly to blend. Spoon mixture back into ovenproof skillet. Bake until lightly browned, about 15 minutes.

Makes 2 (1 1/2 Cup) Servings.

Dietary Exchanges: 1 Starch, 2 Meat

Nutrients Per Serving:
210 Calories
7g Total Fat
20g Carbohydrates
86mg Cholesterol
2g Fiber
1g Saturated Fat
17g Protein
830mg Sodium

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Seared Chicken with Greek Salsa

Salsa Ingredients:
1 small cucumber, seeded and chopped (about 1 c total)
3 tbsp chopped fresh mint
2 tbsp finely chopped red onion
1-2 tbsp lemon juice
1/2-3/4 tsp grated lemon zest
1/8 tsp salt
1/8 tsp dried pepper flakes, optional
1-oz crumbled feta with sun-dried tomatoes and basil

Chicken Ingredients:
4 boneless chicken breasts (about 1 lb)
3/4 tsp dried oregano
1/4 tsp salt
1/4 tsp black pepper
nonstick cooking spray

Directions:

Combine all salsa ingredients except feta in medium bowl. Toss gently to blend; set aside. Season both sides of chicken with oregano, salt and pepper. Heat large nonstick skillet over medium-high heat until hot. Coat both sides of chicken with cooking spray. Cook 5 minutes on each side or until cooked through. Add feta to salsa; toss gently. Serve with chicken.

Makes 4 Servings.

Dietary Exchanges: 3 Lean Meat

Nutrients Per Serving:
153 Calories
3 g Total Fat
1 g Saturated Fat
3 g Carbohydrates
28 g Protein
71 mg Cholesterol
357 mg Sodium
<1 g Fiber

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Southwest Roasted Salmon and Corn

Ingredients:

2 medium ears fresh corn, unhusked
1 salmon fillet (6-oz), cut into 2 equal pieces
1 tbsp plus 1 tsp fresh lime juice, divided
1 clove garlic, minced
1/2 tsp chili powder
1/4 tsp ground cumin
1/4 tsp dried oregano
1/8 tsp salt, divided
1/8 tsp black pepper
1/2 tsp margarine, melted
1 tsp minced fresh cilantro

Directions:

Preheat oven to 400 degrees F. Spray shallow 1-quart baking dish with nonstick cooking spray. Pull back husks from each ear of corn, leaving husks attached. Discard silk. Bring husks back up over each ear. Soak corn in cold water 20 minutes. Place salmon, skin side down, in prepared dish. Pour 1 tablespoon lime juice over fillets. Marinate at room temperature 15 minutes. Combine garlic, chili powder, cumin, oregano, half of salt and pepper in small bowl. Pat salmon lightly with paper towel. Rub garlic mixture on salmon. Remove corn from water. Place corn on one side of oven rack. Roast 10 minutes; turn. Place salmon in baking dish on other side of rack. Roast 15 minutes or until salmon is opaque and flakes when tested with fork, and corn is tender. Combine margarine, cilantro, remaining 1 teaspoon lime juice and remaining salt in small bowl. Remove husks from corn. Brush mixture over corn.

Makes 2 Servings.

Dietary Exchanges: 1 Starch, 2 Lean Meat

Nutrients Per Serving:
186 Calories
6 g Total Fat
16 g Carbohydrates
43 mg Cholesterol
2 g Fiber
1 g Saturated Fat
19 g Protein
243 mg Sodium