diabetic recipes

[ButterSticks]

Here are some recipes that I've made for my dad, who is diabetic....

BAKED LEMON SOLE

4 (3 1/4 oz.) sole fillets
2 tsp. fresh parsley, chopped
2 tsp. margarine, melted
1/8 tsp. pepper
2 tsp. lemon juice
1/8 tsp. paprika
2 Tbs. flour

Rinse fillets thoroughly in cold water; pat dry with paper towels, & set aside. Combine margarine & lemon juice in a small bowl. Combine flour, chopped parsley & pepper in a shallow container. Dip fillets in margarine mixture & dredge in flour mixture. Transfer fillets to a nonstick baking sheet, & drizzle remaining margarine mixture over fish. Sprinkle fillets with paprika. Bake at 375*F for 15-20 mins., or until fish is golden brown & flakes easily when tested with a fork. If a crisper texture is desired, broil baked fillets 4" from heat for 1 minute. Garnish each fillet with a lemon wedge and fresh parsley sprigs, if desired.

Calories: 92; Protein: 16g; Sodium: 79mg; Cholesterol: 50mg; Fat: 1g; Carbohydrates: 3g; Exchanges: 2 Lean Meat

SPINACH-STUFFED CHICKEN BREASTS

1/2 (10 oz.) pkg. frozen chopped spinach, defrosted & drained
1/4 c. low-fat ricotta cheese
1/4 c. shredded part-skim mozzarella cheese
1/4 tsp. tarragon
4 boneless chicken breast halves, (leave skin intact)
1/2 tsp. reduced-fat margarine, melted

Preheat oven to 350* F. Combine spinach, cheeses, & seasonings. Lift up skin of each chicken breast & divide mixture evenly among them. Be careful not to tear skins. Smooth skin over stuffing; tuck skin edges underneath to form a neat package. Brush chicken with melted margarine. Place in 2 qt. baking dish. Bake uncovered for 45-50 minutes. Remove skin before serving. Yield: 4 servings (Serving size = 1/2 breast)

Calories: 211; Fat: 6g; Cholesterol: 96mg; Sodium: 160mg; Carbohydrate: 2g; Dietary Fiber: 1g; Sugars: 1g; Protein: 36g; Diabetic Exchanges: 5 Very Lean Meat, 1/2 Fat

CHICKEN & BROCCOLI IN MUSHROOM SAUCE

Vegetable oil spray
10 oz. fresh broccoli spears (or 10 oz. pkg. frozen)
2 c. diced, cooked chicken

For Sauce:
1 tsp. light margarine
8 oz. fresh mushrooms, sliced (2 1/2 to 3 cups)
1 1/3 c. chicken broth (I use low-sodium)
5 oz. can fat-free evaporated milk (2/3 cup)
1/4 c. all-purpose flour
1/4 c. sliced green onions
3 Tbs. grated Parmesan cheese
Dash of nutmeg

For Topping:
1/4 c. fresh bread crumbs (or 1/2 slice bread)
2 Tbs. finely snipped fresh parsley
1 tsp. grated lemon zest

Lightly spray a 9" square baking pan with vegetable oil spray. Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain & blot dry on paper towels. Arrange in baking pan. Evenly place chicken over broccoli. Set aside. For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7-9 mins., or until they've been released of their juices. Increase heat to high & cook, uncovered, for 1-2 mins. to allow liquid to evaporate. Set aside. Preheat oven to 375* F. Pour broth & milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3-4 mins., stirring occasionally. Stir in green onions, Parmesan, nutmeg, & mushrooms. Pour over chicken in baking pan. In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 mins.

Calories: 165; Protein: 18g; Sodium: 150mg; Fat: 5g; Carbohydrates: 12g; Exchanges: 1 Bread/Starch; 2 1/2 Low-Fat Meat

 

[ButterSticks]

Here are a few more...

VEGETABLE STIR-FRY

2 tsp. sesame oil
1 tsp. fresh ginger, minced
1 Tbs. garlic, minced
2 med. carrots, cut into matchsticks
1/4 lb. white mushrooms, quartered
2 tsp. hot bean paste
2 tsp. water
1 med. red bell pepper, thinly sliced
1 med. yellow bell pepper, thinly sliced
1 med. green bell pepper, thinly sliced
3/4 c. zucchini, sliced
2 green onions, chopped

In a large pan or wok, heat oil over medium-high heat. Add
the ginger & garlic; stir for 30 seconds. Add the carrots & mushrooms; stir for 2 mins. Combine the bean paste & water until it is smooth & add it to the pan. Add the remaining ingredients, stirring continuously for
about 2-3 mins., or until all the vegetables are tender. Makes 4 servings. One Serving is about 1 cup.

Diabetic Exchanges: 2 Vegetable, 1/2 Fat


TERIYAKI GLAZED TUNA

4 (4 oz.) portions tuna steak, 1" thick

Marinade

1/4 c. lite soy sauce
2 Tbs. dry sherry
2 tsp. sesame oil
2 Tbs. orange juice
1 tsp. minced ginger
2 cloves garlic, minced
1/4 tsp. crushed red pepper flakes (optional)
1 Tbs. brown sugar

In a medium bowl or in a zip-lock plastic bag, combine all marinade ingredients. Add the tuna steaks and turn to coat with marinade. Cover and put in the refrigerator. Marinate the tuna for 2 hours. Remove the tuna from the marinade; discard marinade. Preheat an oven broiler or grill. Place the tuna steaks on a broiler pan or prepare a grill rack by spraying it with nonstick spray. Broil or grill the tuna 4-6" from the heat source, turning once for a total cooking time of 7-8 mins. (Cook a bit longer if you want well-done tuna). Yield: 4 servings. One serving is about 4 ounces.

Diabetic Exchanges: 4 Very Lean Meat, 1/2 Fat

This is really good...

ALMOND-STUFFED PEARS

2 small ripe pears
2 Tbs. slivered almonds
2 tsp. almond extract
Garnish: Mint leaves (optional)

Slice pears in half & remove core. Cut a thin slice
from the rounded side of the pear so that it will sit flat. Toast slivered almonds in a toaster oven until slightly golden, about 30 seconds. Place pear halves on 2 small dessert plates & sprinkle almond extract in the cored center of each half. Spoon slivered almonds in the cored center & place sprig of mint on the side. Yield: 2 servings.

Diabetic Exchanges: 1-1/2 Fruit, 1 Fat


And this is my B/F's brothers'favorite...

GINGER-MINTED CHICKEN

1/2 c. coarsely chopped fresh mint
1" piece fresh ginger, peeled & chopped
3 med. cloves garlic, crushed
1 c. fat-free plain yogurt
2 tsp. ground coriander
2 (5 oz.) boneless skinless chicken breast halves
1 med. tomato, sliced

Mix mint, ginger, & garlic together in a small bowl. Add yogurt & coriander. Place chicken in a bowl & pour the mixture on top. Marinate for 15 minutes, turning once during this time. Preheat broiler. Line a baking sheet with foil & place the chicken & marinade on it. Broil the chicken about 5" from the heat source for 5 mins. per side. Serve with sliced tomatoes along the side. Yield: 2 servings.

Diabetic Exchanges: 4 Very Lean Meat, 1 Vegetable, 1 Fat-Free Milk