Diabetic Recipes – Main Dish
Source: Diabetic Living Easy Family Meals
Chicken with Garlic Galore
Ingredients:
1 – 3 to 3 1/2 lb whole broiler-fryer chicken
3 heads garlic (about 40 cloves)
2 tbsp olive oil
1 tbsp snipped fresh lemon thyme or thyme
1 tsp cracked black pepper
1/4 tsp salt
1 medium onion, cut into wedges
2 c fat-free half and half
2 tbsp all-purpose flour
1 tsp snipped fresh lemon thyme or thyme
1/4 tsp salt
1/8 tsp ground black pepper
Directions:
Preheat oven to 375 degrees F. Rinse chicken: pat dry. Skewer neck skin to back; set aside. Peel away outer layers from garlic heads, leaving skins and cloves intact. Separate cloves. Peel and mince four of the cloves. In bowl, combine minced garlic, 1 tablespoon of the oil, 1 tablespoon thyme, cracked pepper, and 1/4 teaspoon salt. Sprinkle over chicken: rub in with your fingers. Place six of the garlic cloves in cavity of chicken. Tie legs to tail. Twist wing tips under back. Place onion and remaining garlic in shallow roasting pan. Drizzle with remaining oil. Place chicken, breast side up, on onion mixture in pan. Roast for 1 1/4 to 1 1/2 hours or until drumsticks move easily in sockets and chicken is no longer pink (180 degrees F). Remove from oven. Cover chicken loosely with foil: let stand for 15 minutes. For sauce: Using slotted spoon, remove onion mixture from pan. Squeeze 10 of the garlic cloves froms skins into blender. Add onion and 1/4 cup of the half and half. Cover and blend until smooth. Transfer to saucepan. Stir in flour. Add remaining half and half, 1 teaspoon thyme, 1/4 teaspoon salt, and ground pepper. Cook and stir until bubbly. Cook and stir for 1 minute more. Serve chicken with sauce and remaining garlic cloves.
Makes 6 Servings.
Dietary Exchanges: 1 Carbohydrate, 4 Lean Meat
Nutrients Per Serving:
282 Calories
10 g Total Fat
2 g Saturated Fat
67 mg Cholesterol
343 mg Sodium
16 g Carbohydrates
1 g Fiber
25 g Protein
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Creamy Mushroom Chicken
Ingredients:
nonstick cooking spray
4 skinless, boneless chicken breast halves (about 1 1/4 lb total)
1 tsp olive oil
2 c sliced fresh mushrooms
1 medium red sweet pepper, cut into 3/4 inch pieces
1/2 tsp bottled minced garlic (1 clove)
1/2 c reduced-sodium chicken broth
1/2 c fat-free dairy sour cream
1 tbsp all-purpose flour
1/8 tsp ground black pepper
1 tbsp dry sherry (optional)
Directions:
Lightly coat large nonstick skillet with cooking spray: heat over medium heat. Add chicken; cook about 4 minutes or until browned, turning once. Remove chicken from skillet. Carefully add oil to hot skillet. Add
mushrooms, sweet pepper, and garlic; cook until vegetables; cover and keep warm. Carefully add broth to hot skillet; return chicken. Sprinkle lightly with salt and ground black pepper. Bring to boiling; reduce heat. Cover and simmer for 5 to 7 minutes or until chicken is tender and no longer pink (170 degrees F). Remove chicken; cover and keep warm. For sauce: In small bowl, combine sour cream, flour, and 1/8 teaspoon pepper. If desired, stir in sherry. Add to skillet. Cook and stir until thickened and bubbly. Return chicken and vegetables; heat through.
Makes 4 Servings.
Dietary Exchanges:1 Vegetable, 4.5 Very Lean Meat, 1 Fat
Nutrients Per Serving:
232 Calories
4 g Total Fat
1 g Saturated Fat
82 mg Cholesterol
190 mg Sodium
10 g Carbohydrates
1 g Fiber
37 g Protein
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Salmon with Mango Salsa
Ingredients:
4 – 6 to 8-oz fresh or frozen salmon fillets (with skin), about 1 inch
thick
2 tbsp sugar
1 1/2 tsp finely shredded lime peel
3/4 tsp salt
1/4 tsp cayenne pepper
1 large ripe mango, seeded, peeled and cut into thin bite-size strips
1/2 of a medium cucumber, seeded and cut into thin bite-size strips
2 green onions, sliced
3 tbsp lime juice
1 tbsp snipped fresh cilantro
1 small fresh jalapeño, chile pepper, seeded and chopped
1/2 tsp bottled minced garlic
Directions:
Thaw fish, if frozen. Rinse fish: pat dry with paper towels. Place fish fillets, skin sides down, in shallow dish. For rub: In small bowl, stir together sugar, lime peel, 1/2 tsp of the salt, and the cayenne pepper. Sprinkle mixture evenly over fish; rub in with your fingers. Cover and marinate in refrigerator for 4 to 24 hours. Meanwhile, for salsa: In bowl, combine mango, cucumber, green onions, lime juice, cilantro, jalapeño pepper, garlic, and remaining salt. Cover and chill until ready to serve. Prepare grill for indirect grilling. Test for medium heat about drip pan. Place fish fillets, skin sides down, on greases grill rack over drip pan, tucking under any thin edges. Cover and grill about 20 minutes or until fish flakes easily with fork. If desired, remove skin from fish. Serve fish with salsa.
Makes 4 Servings.
Dietary Exchanges: 1 Fruit, 5 Lean Meat
Nutrients Per Serving:
852 Calories
15 g Total Fat
3 g Saturated Fat
105 mg Cholesterol
520 mg Sodium
18 g Carbohydrates
2 g Fiber
37 g Protein
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Beef Satay with Peanut Sauce
Ingredients:
1 – 1 to 1 1/4 lb beef flank steak
1/3 cup light teriyaki sauce
1/2 tps bottled hot pepper sauce
1 medium red sweet pepper, cut into 3/4 inch pieces
4 green onions, cut into 1 inch pieces
3 tbsp reduced-fat or regular peanut butter
3 tbsp water
2 tbsp light teriyaki sauce
Directions:
Trim fat from meat. Thinly slice meat across grain into bite-size strips. For marinade: In medium bowl, combine 1/3 cup teriyaki sauce and 1/4 teaspoon of the hot pepper sauce. Add meat: toss gently to coat. Cover and marinate in refrigerator for 30 minutes. Drain meat, reserving marinade. On metal skewers, thread meat accordian-style, alternating with sweet pepper and green onion pieces. Brush with marinade. Place kabobs on rack of uncovered grill directly over medium coals. Grill for 3 to 4 minutes or until meat is slightly pink in center, turning once. (Or broiler pan 4 to 5 inches from heat about 4 minutes, turning once.) For sauce: In small saucepan, combine peanut butter, the water, 2 tablespoons teriyaki sauce, and remaining hot pepper sauce. Cook and stir over medium heat just until smooth and heated through. Serve kabobs with sauce.
Makes 5 Servings.
Dietary Exchanges: 1.5 Lean Meat, 1 Fat
Nutrients Per Serving:
217 Calories
10 g Total Fat
3 g Saturated Fat
43 mg Cholesterol
567 mg Sodium
10 g Carbohydrates
1 g Fiber
21 g Protein