Diabetic Recipes – Main Dish
Source: Favorite Brand Name Low-Carb Magic, Publications International, Ltd.
Roasted Chicken with Maple Glaze
Ingredients:
1 (3 lbs) broiler-fryer
1 small onion, cut into wedges
1 small orange, cut into wedges
3/4 c apple cider
1/4 c maple syrup
3/4 tsp cornstarch
1/4 tsp pumpkin pie spice
Directions:
Preheat oven to 325 degrees. Remove giblets and neck from chicken; reserve for another use. Rinse chicken under cold water and pat dry with paper towels. Place onion and orange wedges in cavity of chicken. Tie legs together with wet cotton string and place breast-side up on rack in shallow roasting pan coated with nonstick cooking spray. Insert meat thermometer into meaty part of thigh not touching bone. Combine apple cider, maple syrup, cornstarch and pumpkin pie spice in small saucepan, stirring until cornstarch is dissolved. Bring to a boil over medium heat, stirring constantly; cook 1 minute. Brush apple cider mixture over chicken. Bake chicken 1.5 to 2 hours or until meat thermometer registers 180 degrees, basting frequently with remaining cider mixture. Remove string from chicken; discard. Remove onion and orange wedges from chicken cavity; discard. Transfer chicken to serving platter. Let stand 10 minutes before carving.
Makes 4 servings.
Nutrients Per Serving:
144 Calories
6 g Fat
8 g Carbohydrate
14 g Protein
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Roast Turkey Breast with Spinach-Blue Cheese Stuffing
Ingredients:
1 frozen whole boneless turkey breast, thawed (3.5 to 4 lbs)
1 pkg (10 oz) frozen chopped spinach, thawed and squeezed dry
2 oz blue cheese or feta cheese
2 oz reduced-fat cream cheese
1/2 c finely chopped green onions
4 1/2 tsp Dijon mustard
4 1/2 tsp dried basil leaves
2 tsp dried oregano leaves
black pepper to taste
paprika
Directions:
Preheat oven to 350 degrees. Coat roasting pan and rack with nonstick cooking spray. Unroll turkey breast; rinse and pat dry. Place between 2 sheets of plastic wrap. Pound turkey breast with flat side of meat mallet to create even piece about 1 inch thick. Remove and discard skin from one half of turkey breast; turn meat over so skin side (on other half ) faces down. Combine spinach, blue cheese, cream cheese, green onions, mustard, basil and oregano in medium bowl; mix well. Spread evenly over turkey breast. Roll up turkey so skin is on top. Carefully place turkey breast on rack; sprinkle with pepper and paprika. Roast 1.5 hours or until no longer pink in center of breast. Remove from oven and let stand 10 minutes before removing skin and slicing. Cut into 1/4-inch slices.
Makes 14 (3 oz) Servings.
Nutrients Per Serving:
135 Calories
4 g Fat
2 g Carbohydrate
22g Protein
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Balsamic Chicken
Ingredients:
6 boneless skinless chicken breast halves
1 1/2 tsp fresh rosemary, minced, or 1/2 tsp dried rosemary
2 cloves garlic, minced
3/4 tsp black pepper
1/2 tsp salt
1 tbsp olive oil
3/4 c good-quality balsamic vinegar
Directions:
Rinse chicken and pat dry. Combine rosemary, garlic, pepper and salt in small bowl; mix well. Place chicken in large bowl; drizzle chicken with oil and rub with spice mixture. Cover and refrigerate overnight. Preheat oven to 450 degrees. Spray heavy roasting pan or iron skillet with nonstick cooking spray. Place chicken in pan; bake 10 minutes. Turn chicken over, stirring in 3 to 4 tablespoons water if drippings begin to stick to pan. Bake about 10 minutes or until chicken is golden brown and no longer pink in center. If pan is dry, stir in another 1 to 2 tablespoons water to loosen drippings. Drizzle balsamic vinegar over chicken in pan. Transfer chicken to plates. Stir liquid in pan; drizzle over chicken. Garnish, if desired.
Makes 6 Servings.
Nutrients Per Serving:
174 Calories
5 g Fat
3 g Carbohydrate
27 g Protein
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Peppered Pork Cutlets with Onion Gravy
Ingredients:
1/2 tsp paprika
1/4 tsp ground cumin
1/8 tsp cayenne pepper (optional)
1/4 tsp black pepper
4 boneless pork cutlets (4 oz each), trimmed of fat
2 c thinly sliced onion
2 tbsp flour, divided
3/4 c water
1 1/2 tsp chicken bouillon granules
2 tbsp fat-free milk
1/4 tsp salt
Directions:
In a small bowl, combine paprika, cumin, cayenne, if desired, and pepper; blend well. Sprinkle mixture evenly over one side of each cutlet and press down gently to adhere. If time allows, let stand 15 minutes to absorb flavors. Heat a large nonstick skillet over medium heat. Coat skillet with nonstick cooking spray. Add pork, seasoned side down, and cook 3 minutes or until richly browned. Remove from skillet and set aside on a plate, seasoned side up. Increase heat to medium high, coat skillet with cooking spray, add onions to pan and cook 4 minutes or until richly browned, stirring frequently. Sprinkle with 1.5 tablespoons flour; toss to coat. Add water and bouillon, stir to blend and bring to a boil. Add cooked pork and any accumulated juices; spoon some of the sauce over pork. Reduce heat, cover, and simmer 20 minutes, or until pork is no longer pink in center. Place pork on a serving platter and set aside. Stir milk into onion mixture, or , for thicker consistency, blend together milk and 1/2 tablespoon flour and add to onion mixture. Add salt and cook 1 to 2 minutes. Spoon sauce over and around pork.
Makes 4 Servings.
Nutrients Per Serving:
200 Calories
6 g Fat
7 g Carbohydrate
26 g Protein