Skip to content Skip to sidebar Skip to footer


Source: Real Food for People with Diabetes
Author: Doris Cross with Alice Williams

Pork Tenders In Gravy

Ingredients:

2 lbs pork tenderloin, cut into 1/2 to 1 inch cubes
1/2 c flour
non-fat nonstick cooking spray
1 medium onion, chopped
1 green bell pepper, chopped
3 c water
1 c white cooking wine
1/4 c soy sauce
1/4 c worcestershire sauce
1 tsp garlic powder
2 tsp seasoned salt
salt and pepper

Directions:

Coat pork cubes with flour. Spray dutch oven well with cooking spray and place over medium heat. Saute onion and green pepper 5 to 10 minutes or until tender. Remove and set aside. Again spray bottom of pan and place over medium-high heat. Add pork cubes, stirring to brown. Return onions and green pepper to pot and add water, wine, soy sauce, worcestershire sauce, garlic powder and seasoned salt. Add salt and pepper to taste. Cover dutch oven and simmer over low heat for 30 minutes. Uncover and simmer about 15 minutes longer.

Makes 8 Servings.

Dietary Exchanges: 3 Lean Protein, 2 Vegetable

Nutrients Per Serving:
202 Calories
4.2 g Fat
1.43 g Saturated Fat
25.9 g Protein
8.9 g Carbohydrate
79 mg Cholesterol

**********************************************

Pepper Steak

Ingredients:

1 lb sirloin or round steak
non-fat nonstick cooking spray
1 green bell pepper, sliced
1 red bell pepper, sliced
1 medium onion, sliced
2 tbsp soy sauce
1/2 c cooking wine (any kind)
1 tsp minced garlic
1 can (10.5 ounces) beef broth
2 tbsp cornstarch
1/4 c water

Directions:

Slice steak into thin strips, across grain. Spray large skillet with cooking spray and place over medium-high heat. Saute green and red pepper and onion slices, stirring often, for 3 to 4 minutes. Remove from skillet and set aside. Quickly brown steak strips in hot skillet, stirring and turning as they cook. Lower heat and add soy sauce, cooking wine, and garlic to skillet. Simmer 10 minutes, then add beef broth and return vegetables to skillet. Simmer 5 minutes. Mix cornstarch and water together, add to skillet, stirring to thicken.

Makes 6 Servings.

Dietary Exchanges: 2 Lean Protein, 2 Vegetable

Nutrients Per Serving:
168 Calories
3.2 g Fat
1.12 g Saturated Fat
19.6 g Protein
9.3 g Carbohydrate
44 mg Cholesterol

**********************************************

Paprika Chicken

Ingredients:

1/3 c plus 2 tbsp flour
1 tbsp paprika
1/2 tsp salt
1/8 tsp pepper
non-fat nonstick cooking spray
4 boneless, skinless chicken breasts (3 ounces each)
1 large onion, chipped
2 1/2 c fat-free chicken broth
1 chicken bouillon cube, dissolved in 1/2 c hot water
1/2 c light sour cream
2 tbsp flour

Directions:

In large bowl, mix 1/3 c flour, paprika, salt, and pepper.  Spray large skillet well with cooking spray heat over medium-high heat. Dredge chicken breasts in flour mixture, and brown on both sides in heated skillet. Cover chicken breasts with chopped onion. Pour 1 cup chicken broth and the bouillon over chicken and onions. Cover skillet and reduce heat to low. Simmer until chicken is done, 20 to 30 minutes.

Makes 4 Servings.

Dietary Exchanges: 4 Lean Meat, 3/4 Starch

Nutrients Per Serving:
272 Calories
7.2 g Fat
3.19 g Saturated Fat
31.4 g Protein
19.1 g Carbohydrate
85 mg Cholesterol

**********************************************

Chicken Breasts with Lemon Sauce

Ingredients:

4 boneless, skinless chicken breasts (3 oz each)
garlic salt to taste
black pepper to taste
non-fat nonstick cooking spray
1 c fat-free chicken broth
1 1/2 tbsp fresh lemon juice
1/2 tsp grated lemon peel
1/4 c fat-free parmesan cheese
1/3 c fat-free sour cream
1 tbsp all-purpose flour

Directions:

Season chicken breasts with garlic salt and black pepper. Spray skillet with nonstick cooking spray. Add chicken breasts and brown and cook over medium heat until done, about 4 to 5 minutes on each side. In medium saucepan, combine chicken broth, lemon juice, lemon peel, parmesan cheese, and sour cream. Use flour to make a thin paste. Stir paste back into sauce and stir over medium heat until thickened. Pour over cooked chicken breasts and serve.

Makes 4 Servings.

Dietary Exchanges: 1/8 Starch, 2 1/3 Lean Meat

Nutrients Per Serving:
139 Calories
1.1 g Fat
0.28 Saturated Fat
22.7 g Protein
7.3 g Carbohydrate
52 mg Cholesterol