Diabetic Recipes – Casseroles and One-Dish Dinners
Source: Diabetic Cooking, Publications International, Ltd.
One Dish Wonders
Diabetes doesn’t have to mean an end to good eating, at least no anymore. Complete with nutritional information, all the scrumptious recipes included in Diabetic Cooking can easily fit into a variety of meal plans. So put an end to bland and boring foods-forever!
Broccoli, Chicken and Rice Casserole
Ingredients:
1 box Uncle Ben’s Chef’s Recipe Broccoli Rice Au Gratin SupremeTM
2 cups boiling water
4 boneless, skinless chicken breasts (about 1 lb)
1/4 tsp garlic powder
2 c frozen broccoli
1 c (4 oz) reduced-fat shredded Cheddar cheese
Directions:
Heat oven to 425 degrees. In 13x 9-inch baking pan, combine rice and contents of seasoning packet. Add boiling water, mix well. Add chicken; sprinkle with garlic powder. Cover and bake 30 minutes. Add broccoli and cheese; continue to bake, covered, 8 to 10 minutes or until chicken is no longer pink in center.
Makes 4 Servings.
Dietary Exchanges:
1 1/2 Starch, 1 Vegetable, 4 Lean Meat
Nutrients Per Serving:
353 Calories
24% Calories from Fat
10 g Total Fat
5 g Saturated Fat
31 g Carbohydrate
37 g Protein
3 g Dietary Fiber
87 Mg Cholesterol
778 mg Sodium
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Chicken and Vegetable Tortilla Roll-Ups
Ingredients:
1 lb boneless skinless chicken breasts, cooked
1 c chopped broccoli
1 c diced carrots
1 can (10 3/4 oz) condensed cream of celery soup, undiluted
1/4 c reduced-fat (2%) milk
3 tbsp dry sherry
1/2 c grated Parmesan cheese
6 (10-inch) flour tortillas
Directions:
Preheat oven to 350 degrees. Cut chicken into 1-inch pieces; set aside. Combine broccoli and carrots in 1-quart microwavable dish. Cover and microwave at HIGH 2 to 3 minutes or until vegetables are crisp-tender; set aside. Combine soup milk and sherry in small saucepan; cook and stir over medium heat 5 minutes. Stir in Parmesan cheese, chicken, broccoli and carrots. Cook 2 minutes or until cheese is melted. Remove from heat. Spoon 1/4 c chicken mixture onto each tortilla. Roll up and place seam-side-down in 13 x 9-inch baking dish coated with nonstick cooking spray. Bake, covered, 20 minutes or until heated through.
Makes 6 Servings.
Dietary Exchanges:
2 Starch, 2 Lean Meat, 1/2 Fat
Nutrients Per Serving:
285 Calories
27% Calories from Fat
8 g Total Fat
3 g Saturated Fat
25 g Carbohydrate
25 g Protein
3 g Dietary Fiber
51 mg Cholesterol
714 mg Sodium
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Impossibly Easy Salmon Pie
Ingredients:
1 can (7 1/2 oz) salmon packed in water, drained and deboned
1/2 c grated Parmesan cheese
1/4 c sliced green onions
1 jar (2 oz) chopped pimiento, drained
1/2 c 1% low-fat cottage cheese
1 tbsp lemon juice
1 1/2 c low-fat (1%) milk
3/4 c reduced-fat baking and pancake mix
2 whole eggs
2 egg whites or 1/4 c egg substitute
1/4 tsp salt
1/4 tsp dried dill weed
1/4 tsp paprika (optional)
Directions:
Preheat oven to 375 degrees. Spray 9-inch pie plate with nonstick cooking spray. Combine salmon, Parmesan cheese, onions and pimiento in prepared pie plat; set aside. Combine cottage cheese and lemon juice in blender or food processor container; blend until smooth. Add milk, baking mix, whole eggs, egg whites, salt and dill; blend 15 seconds. Pour over salmon mixture. Sprinkle with paprika, if desired. Bake 35 to 40 minutes or until lightly golden and knife inserted halfway between center and edge comes out clean. Cool 5 minutes before serving. Garnish as desired.
Dietary Exchanges:
1 Starch, 2 Lean Meat
Nutrients Per Serving:
192 Calories
27% Calories from Fat
6 g Total Fat
2 g Saturated Fat
19 g Carbohydrate
0 g Dietary Fiber
16 g Protein
75 mg Cholesterol
656 mg Sodium
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Chicken Ricotta Enchiladas
Ingredients:
1/8 tsp garlic powder
1/8 tsp black pepper
1 lb chicken tenders
nonstick cooking spray
1 c reduced-fat ricotta cheese
2 tbsp finely chopped green onion
8 (6-inch) corn tortillas
1/4 c fat-free reduced-sodium chicken broth
1 large tomato, chopped
1/2 c chipotle salsa or other salsa
1/2 c (2 oz) shredded reduced-fat mozzarella cheese
fresh parsley or cilantro for garnish (optional)
Directions:
Preheat oven to 450 degrees. Combine garlic powder and pepper in small bowl; sprinkle evenly over chicken. Spray large nonstick skillet with cooking spray; heat over medium-high heat. Add chicken; cook, without stirring, 4 minutes or until golden. Turn chicken; cook 4 minutes more or until no longer pink in center. Combine ricotta and green onion in small bowl; mix well. Spray 13x9x2-inch baking dish with cooking spray; set aside. Spray large skillet with cooking spray; heat over medium heat. Heat tortillas one at a time just until soft, about 15 seconds per side. Spread ricotta mixture across middle of warm tortillas; place chicken on top. Roll up tortillas; place scam-side-down in baking dish. Drizzle chicken broth evenly over top. Combine tomato and salsa. Spoon over enchiladas; top with cheese. Cover with foil; bake 15 minutes or until enchiladas are heated through and cheese is melted. Garnish with parsley or cilantro, if desired.
Makes 4 Servings.
Dietary Exchanges:
1 1/2 Starch, 1 Vegetable, 4 Lean Meat
Nutrients Per Serving:
367 Calories
21% Calories from Fat
8 g Total Fat
3 g Saturated Fat
32 g Carbohydrate
1 g Dietary Fiber
39 g Protein
77 mg Cholesterol
763 mg Sodium