GRILLED ORANGE-MUSTARD CHICKEN
Servings: 4 Serving Size: 1/2 chicken breast plus 2 orange wedges INGREDIENTS - 4 skinless chicken breast halves, OR 4 skinless leg quarters (about 1-3/4 pounds) - 1/2 cup orange juice - 1/4 cup orange-flavored liqueur - 1 tablespoon plus 1 teaspoon grainy Dijon mustard - 2 tablespoons chipped fresh thyme leaves, OR 1 teaspoon dried thyme - 2 cloves garlic, minced - 1 medium orange, peeled and cut into 8 wedges DIRECTIONS Place chicken in a shallow glass dish or plastic bag. To make the marinade, combine the remaining ingredients except the orange wedges in a small bowl; pour over the chicken. Cover and refrigerate at least 1 hour. Drain the chicken, reserving the marinade. Preheat a grill or the broiler. Grill over medium coals, covered with foil or with a grill cover, or broil 4 to 5 inches from the heat source 5 minutes per side, or until the chicken is cooked through, basting often with the marinade. (Discard any remaining marinade. Do not pour it over the cooked chicken.) Garnish the chicken portions with orange wedges at serving time. Nutritional Information Per Serving: Calories: 175, Fat: 3g, Cholesterol: 69, Sodium: 93mg, Carbohydrate: 10g, Dietary Fiber: 1g, Sugars: 9g, Protein: 26g Diabetic Exchanges: 1/2 Fruit, 4 Very Lean Meat ---------------------------------------------------------------------------------------------------------------------------------------- CARAWAY ROASTED BEETS Servings: 4 Serving Size: 4 beet quarters Source: The New Family Cookbook for People with Diabetes Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml Print Version: http://diabeticgourmet.com/recipes/html/586.shtml INGREDIENTS - 4 beets (1-1/4 pounds total), greens and all but 1 inch of stems removed - 2 teaspoons caraway seeds DIRECTIONS Preheat the oven to 375 degrees F. Wash the beets well and place them on a square of heavy-duty aluminum foil. Sprinkle them with the caraway seeds. Fold and pinch the foil to seal the beets in the packet. Put the foil pouch in the oven and bake for 50 minutes. Remove the packet from the oven, place in the sink, and open. (Be careful; the juice will stain.) Peel the beet skin with a small paring knife and cut the beets in quarters. Dip the beets in the juices from the bottom of the foil packet and sprinkle some caraway seeds from the packet over them. Serve hot. Nutritional Information Per Serving: (4 beet quarters) Calories: 43, Fat: 0 g, Cholesterol: 0 g, Sodium: 69 mg, Carbohydrate: 9 g, Dietary Fiber: 2 g, Sugars: 5 g, Protein: 2 g Diabetic Exchanges: 2 Vegetable -------------------------------------------------------------------------------------------------------------------------------- JICAMA SALAD Makes: 2 cups (4 Servings) Source: The New Family Cookbook for People with Diabetes Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml Print Version: http://diabeticgourmet.com/recipes/html/584.shtml INGREDIENTS - One 8-ounce jicama, peeled and cut into 1/2-inch sticks - 1 small cucumber, thinly sliced - 1 medium orange, peeled and sectioned - 1/4 cup white wine vinegar - 2 tablespoons canola or corn oil - 1 teaspoon fresh lemon juice - 1/4 teaspoon chili powder - 1/4 teaspoon salt DIRECTIONS Combine the jicama, cucumber, and orange segments in a serving bowl. Whisk together the vinegar, oil, lemon juice, chili powder, and salt. Pour over the jicama mixture; toss well. Chill. Nutritional Information Per Serving: (1/2 cup) Calories: 104, Fat: 7 g, Cholesterol: 0 mg, Sodium: 150 mg, Carbohydrate: 10 g, Dietary Fiber: 4 g, Sugars: 6 g, Protein: 1 g Diabetic Exchanges: 1/2 Fruit, 1 Vegetable, 1-1/2 Fat ------------------------------------------------------------------------------------------------------------------------------------- BAKED CATFISH Yield: 4 servings Source: Light and Easy Diabetes Cuisine Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml Print Version: http://diabeticgourmet.com/recipes/html/583.shtml INGREDIENTS - 4 catfish or ocean perch fillets (1 pound total), thawed if frozen - 2 slices white bread, crumbled, or 1 cup fresh bread crumbs - 2 tablespoons grated Romano or Parmesan cheese - 2 teaspoons chopped fresh basil or oregano, or 1 teaspoon dried basil or oregano - 1/2 teaspoon salt - 1/4 teaspoon freshly ground pepper - 1 large egg, beaten, or 1/4 cup egg substitute - 1/4 cup low-fat (1 percent) buttermilk DIRECTIONS Preheat the oven to 400 degrees F. Prepare a baking pan with nonstick pan spray. In a pie pan or shallow dish, mix the bread crumbs, cheese, basil or oregano, salt and pepper. Set aside. In another pie pan or dish, combine the egg and buttermilk. Dip each fish fillet first in the milk mixture, then in the crumb mixture to coat both sides with crumbs. Arrange the fillets in 1 layer in the baking pan. Bake 15 to 20 minutes, until the fish flakes easily with a fork. Nutritional Information Per Serving: Calories: 225, Fat: 11g, Cholesterol: 121 mg, Sodium: 518 mg, Carbohydrate: 7 g, Dietary Fiber: 0 g, Sugars: 1 g, Protein: 23 g Diabetic Exchanges: 1/2 Starch, 3 Lean Meat, 1/2 Fat --------------------------------------------------------------------------------------------------------------------------------------- PORK WITH GREEN CHILE SAUCE (Puerco con Salsa de Chile Verde) Yield: Makes about 7 cups (7 servings) Source: Light and Easy Diabetes Cuisine Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml Print Version: http://diabeticgourmet.com/recipes/html/582.shtml INGREDIENTS - 3 pounds lean boneless pork shoulder or butt, well trimmed and cut into 1-inch cubes - 1 tablespoon canola or corn oil - 1 cup chopped onion - 2 cloves garlic, minced - Three 4-ounce cans green chilies, or one 10-ounce can jalapeno pepper or 6-7 large fresh Anaheim or California peppers, seeded and chopped - 3 medium tomatoes, seeded and chopped - 1/2 cup packed chopped cilantro, or 2 tablespoons ground coriander - 1 tablespoon wine vinegar - 1 teaspoon salt - 1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano - 1/2 teaspoon dried cumin DIRECTIONS Brown the pork in the oil in small batches in a large nonstick skillet or Dutch oven. Remove and set aside. Saute the onion and garlic in the pan about 5 minutes, until lightly browned. Add the pork and all remaining ingredients, plus 1/4 cup water. Cover and simmer on top of the stove, or bake in a 325 degree oven, for 1-1/2 to 2 hours, or until the pork is tender. Skim any fat from the surface before serving. Nutritional Information Per Serving: Calories: 257, Fat: 10 g, Cholesterol: 92 mg, Sodium: 624 mg, Carbohydrate: 8 g, Dietary Fiber: 2 g, Sugars: 5 g, Protein: 33 g Diabetic Exchanges: 2 Vegetable, 4 Lean Meat -------------------------------------------------------------------------------------------------------------------------------------- BRAISED ENDIVE Yield: 8 endive halves (4 servings) Source: Light and Easy Diabetes Cuisine Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml Print Version: http://diabeticgourmet.com/recipes/html/580.shtml INGREDIENTS - 4 medium whole Belgian endives (1 pound total) - 1-1/2 cups Homemade Chicken Broth or canned reduced-sodium chicken broth - 2 teaspoons honey - 1 teaspoon margarine - 1/8 teaspoon freshly ground black pepper DIRECTIONS Cut the endives in half lengthwise. Combine the broth and honey in a non-stick skillet large enough to hold the endive in one layer. Bring the liquid to a boil. Add the endive, cut side down; reduce the heat. Cover and simmer until tender, about 5 minutes, basting often with the liquid in the skillet. Remove the endive. Simmer the broth to reduce to about 1/2 cup. Stir in the margarine and pepper. Serve the endive hot, topped with sauce. Nutritional Information Per Serving: Calories: 45, Fat: 2 g, Cholesterol: 0 mg, Sodium: 73 mg, Carbohydrate: 7 g, Dietary Fiber: 3 g, Sugars: 4 g, Protein: 2 g Diabetic Exchanges: 1 Vegetable, 1/2 Fat ------------------------------------------------------------------------------------------------------------------------------ FRESH SPINACH SALAD Yield: 6 cups (4 servings) Source: Light and Easy Diabetes Cuisine Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml Print Version: http://diabeticgourmet.com/recipes/html/578.shtml INGREDIENTS - 5 cups (5 ounces) packed torn spinach leaves (about 1/2 of a 10-ounce bag), washed and thick stems removed - 1-1/2 cups (3 ounces) thinly sliced mushrooms - 1/3 cup thinly sliced red onion rings - 1/3 cup prepared fat-free or light red French or honey Dijon salad dressing - 1/8 teaspoon freshly ground pepper - 1/4 cup croutons (optional) DIRECTIONS In a large bowl, combine the spinach, mushrooms, and onion; toss to mix. Drizzle the dressing over the salad; toss to coat the greens. Sprinkle the salad with freshly ground pepper and top with croutons if desired. Nutritional Information Per Serving: Calories: 50, Fat: 0 g, Cholesterol: 0 mg, Sodium: 208 mg, Carbohydrate: 10 g, Dietary Fiber: 1 g, Sugars: 7 g, Protein: 2 g Diabetic Exchanges: 1/2 Starch, 1 Vegetable ----------------------------------------------------------------------------------------------------------------------------------- PORK AND TOFU STIR-FRY Yield: 5 servings Source: The Family Circle's All-time Favorite Recipes Print Version: http://diabeticgourmet.com/recipes/html/256.shtml INGREDIENTS - 1/2 pound lean pork boneless loin or leg - 1 teaspoon cornstarch - 1 teaspoon low-sodium soy sauce - 1 cup Chinese pea pods (about 3-1/2 ounces) - 2 teaspoons vegetable oil - 1 teaspoon finely chopped gingerroot or 1/2 teaspoon ground ginger - 1 clove garlic, finely chopped - 1 cup sliced fresh mushrooms (about 3 ounces) - 1/4 cup sliced green onions (with tops) - 2 teaspoons oyster sauce - 1 teaspoon low-sodium soy sauce - 5 ounces firm tofu, cut into 1/2-inch cubes DIRECTIONS Trim fat from pork loin. Cut pork into 2x1x1/8-inch slices. (For ease in cutting, partially freeze pork about 1-1/2 hours.) Toss pork, cornstarch and 1 teaspoon soy sauce in medium glass or plastic bowl. Cover and refrigerate 20 minutes. Heat 1 inch water to boiling in 1-1/2- quart saucepan. Add pea pods. Cover and boil 1 minute; drain. Immediately rinse with cold water; drain. Heat oil in 10-inch nonstick skillet or wok over high heat. Add pork mixture, gingerroot and garlic; stir-fry about 3 minutes or until pork is no longer pink. Add mushrooms and onions, stir-fry 2 minutes longer. Add remaining ingredients; stir-fry until heated through and mixed thoroughly. Nutritional Information Per Serving: Calories: 165; Fat: 5 grams; Carbohydrates: 7 grams; Protein: 15 grams; Sodium: 130 mg; Cholesterol: 35 mg. Exchanges: 2 Low-Fat Meat; 1-1/2 Vegetables ------------------------------------------------------------------------------------------------------------------------------------- BEEF TERIYAKI Yield: 5 servings Source: The Family Circle's All-time Favorite Recipes Print Version: http://diabeticgourmet.com/recipes/html/255.shtml INGREDIENTS - 1 pound beef boneless sirloin steak - 1/4 cup soy sauce - 1/4 cup dry sherry, white wine or chicken broth - 1 tablespoon vegetable oil - 2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger - 1 teaspoon sugar (or sugar substitute) - 1 clove garlic, chopped DIRECTIONS Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour. Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer. Nutritional Information Per Serving: Calories: 100; Fat: 3 grams; Carbohydrates: 1 gram; Protein: 17 grams; Sodium: 240 mg; Cholesterol: 45 mg. Exchanges: 2-1/2 Low-Fat Meat -------------------------------------------------------------------------------- The year's hottest artists on the red carpet at the Grammy Awards. AOL Music takes you there. [Non-text portions of this message have been removed]
