| Posted: Tue Dec 8th, 2009 12:01 am |
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1st Post |
CountryMom05
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Warm Oven-Fried Chicken with Three Mustards
(makes 15 servings)
Olive oil cooking spray
1 1/2 cups dried plain bread crumbs
1/4 cup yellow corn meal
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1 teaspoon chili powder
1/4 cup chopped parsley
5 whole skinless and boneless chicken breasts, about 1 pound each
3/4 cup skim milk
1 tablespoon olive oil
3 mustards: Dijon, seeded country style, and wine
Parsley sprigs for garnish
Preheat oven to 375° degrees.
Lightly spray a large baking pan with cooking spray.
In a shallow dish, combine the bread crumbs, corn meal, garlic powder, onion powder, chili powder, and parsley. Set aside.
Cut each chicken breast into quarters, removing all fat.
In a shallow dish, soak the chicken pieces in the milk for 10 to 15 minutes, turning once. Remove a chicken piece from the milk and dip in the bread crumb mixture. Place in prepared pan, separating each piece by at least 1 inch. Repeat until all chicken pieces are coated. Drizzle with olive oil. Bake for 25 to 30 minutes until well browned.
Arrange the chicken on a serving platter and surround with small bowls of the mustards, placing a small spoon in each bowl. Garnish the platter with sprigs of parsley.
Per serving (without mustards):
=
219 calories (14% calories from fat)
36 g protein
3 g total fat (0.8 g saturated fat)
8 g carbohydrate
0 dietary fiber
88 mg cholesterol
180 mg sodium
Diabetic Exchanges:
=
4 very lean meat
1/2 carbohydrate (1/2 bread/starch)
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| Posted: Wed Dec 9th, 2009 12:12 pm |
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2nd Post |
CountryMom05
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Sweet Potato Biscuits
(makes 18 biscuits)
Butter-flavored cooking spray or baking parchment paper
2 1/2 cups sifted unbleached all-purpose flour
2 tablespoons spoonable brown sugar substitute
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1/2 teaspoon granulated sugar
1/4 cup canola oil
3/4 cup + 2 tablespoons cultured nonfat buttermilk
3/4 cup mashed cooked sweet potato
Preheat oven to 425° degrees.
Lightly spray a nonstick baking sheet with cooking spray or line with parchment paper.
In a large bowl, combine flour, brown sugar, baking powder, baking soda, nutmeg, salt, and sugar.
In a large measuring cup, combine oil, buttermilk, and mashed sweet potato. Add to the dry ingredients and mix until just combined. (The dough will be quite dry).
Transfer dough to a floured work surface. Knead a few times and pat to 1 inch thickness rectangle about 8 inches X 5 inches. Dip a sharp knife in flour, then cut the dough into thirds lengthwise. Then cut each long strip into 6 equal pieces, making 18 squares in all. Transfer biscuits to prepared baking sheet.
Bake about 12 to 13 minutes, until tops are golden and firm to the touch. Serve warm.
Per biscuit:
=
104 calories (29% calories from fat)
2 g protein
3 g total fat (0.4 g saturated)
16 g carbohydrate
1 g dietary fiber
Trace cholesterol
204 mg sodium
Diabetic Exchanges:
=
1 carbohydrate (1 bread/starch)
1/2 fat
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| Posted: Wed Dec 9th, 2009 12:12 pm |
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3rd Post |
CountryMom05
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Peanut Butter Granola
(makes 6 servings)
3 cups rolled oats
1/2 cup wheat germ
1/2 cup creamy peanut butter
1 1/2 tablespoons light brown sugar
1/3 cup dark raisins
Preheat oven to 300° degrees.
In a medium bowl, combine oats and wheat germ.
Place peanut butter and brown sugar in a microwave-safe dish. Mix well. Microwave on HIGH for 20 seconds, until warm. Stir again.
Pour peanut butter mixture over the cereal and toss to evenly coat. Stir in raisins.
Spread evenly in a baking pan and bake for 20 minutes, stirring once. Cool before serving to eat out of hand. Store any leftover granola in self-sealing plastic bags with eat within 2 days.
Per serving:
=
345 calories (34% calories from fat)
14 g protein
14 g total fat (2.9 g saturated fat)
46 g carbohydrate
7 g dietary fiber
0 cholesterol
104 mg sodium
Diabetic exchanges:
=
1 medium fat protein
3 carbohydrate (2 1/2 bread/starch, 1/2 fruit)
1 fat
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| Posted: Wed Dec 9th, 2009 12:13 pm |
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4th Post |
CountryMom05
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Tuna Sub
(makes 4 servings)
1 1-pound loaf of French or sourdough bread
1 6-ounce water-packed white tuna, drained
1/3 cup nonfat mayonnaise
1 teaspoon lemon juice
1/2 teaspoon chopped fresh tarragon
Freshly ground pepper
2 leaves romaine lettuce
3 hard boiled eggs, white part only, sliced
2 large ripe tomatoes, about 1 pound total, sliced thin
4 thin slices dill pickle
Cut the bread in half lengthwise. Hollow out the bread leaving a 1 inch shell.
Combine the tuna, mayonnaise, lemon juice, tarragon, and pepper.
Place the lettuce leaves on the bottom of the bread. Top with tuna salad. Layer the tuna with egg whites, tomato slices and pickles. Wrap tightly in plastic wrap and refrigerate until ready to serve.
To serve slice diagonally and place on serving platter.
Per serving:
=
356 calories (11% calories from fat)
22 g protein
4 g total fat (1.0 g saturated fat)
56 mg carbohydrate
4 g dietary fiber
18 mg cholesterol
990 mg sodium*
Diabetic exchanges:
=
2 very lean protein
3 1/2 carbohydrate (3 bread/starch, 2 vegetable)
* not appropriate for a low-sodium diet
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| Posted: Wed Dec 9th, 2009 12:13 pm |
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5th Post |
CountryMom05
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Spicy Tortilla Soup
(makes 6 servings)
6 cups 98% fat-free, no-salt-added canned chicken broth
Canola oil cooking spray
1 cup chopped white onion
2 jalapeño Chile peppers, seeded and minced
2 cloves garlic, minced
2 cups chopped plum tomato
1/2 tablespoon crushed dried oregano
Freshly ground pepper to taste
6 fresh corn tortillas, cut into thin strips
1 cup shredded cooked chicken breast
3/4 cup shredded low-fat Monterey Jack cheese
1 small ripe avocado, pitted, peeled, and cut lengthwise into twelve wedges
2 scallions, white part and 2 inches green, chopped
3 tablespoons chopped cilantro
1 fresh lime, cut into six wedges
In a large soup pot, bring chicken broth to a boil; reduce heat to simmer.
Lightly coat a large nonstick skillet with cooking spray. Add onion, Chile peppers, and garlic. Sauté over medium-low heat for 5 minutes, stirring occasionally. Add tomato, oregano, and pepper. Sauté, stirring, for 1 minute. Transfer mixture to soup pot and stir into simmering broth. Cover and simmer for 20 minutes.
Meanwhile, preheat oven to 450° degrees.
Lightly coat a baking sheet with cooking spray. Arrange tortilla strips in a single layer on the baking sheet and bake until crisp, 5 to 7 minutes, tossing strips occasionally. Remove from oven and set aside.
Stir cooked chicken into simmering soup.
To serve, place 2 tablespoons shredded cheese in each of 6 shallow soup bowls. Divide the soup equally between the bowls and top each serving with two avocado slices and some of the scallion and cilantro. Float tortilla strips on top and offer a wedge of lime to squeeze over each serving.
Per serving:
=
215 calories (32% calories from fat)
17 g protein
8 g total fat (2.7 g saturated fat)
21 g carbohydrates
4 g dietary fiber
30 mg cholesterol
221 mg sodium
Diabetic exchanges:
=
2 very lean protein
1 1/2 carbohydrate (1 bread/starch, 1 vegetable)
1 fat
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| Posted: Wed Dec 9th, 2009 12:14 pm |
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6th Post |
CountryMom05
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Spicy-Rubbed Chicken over Vegetable Hash
(makes 6 servings)
4 5-ounce boneless, skinless chicken breast halves
1/4 cup fresh orange juice
1 tablespoon olive oil
2 tablespoons finely minced yellow onion
1 clove garlic, minced
2 teaspoons chili powder
1 teaspoon paprika
1/4 teaspoon cayenne pepper
1/4 teaspoon crushed dried oregano
Freshly ground pepper to taste
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Vegetable hash
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2 cups fat-free, low-sodium canned chicken broth
4 small red potatoes, about 1/2 pound total, scrubbed and quartered
1 medium sweet red onion, cut into 8 wedges
2 teaspoons olive oil
1/2 pound sugar snap peas
1 cup baby peeled carrots
Salt (optional)
Freshly ground pepper
1/4 cup chopped flat-leaf parsley (optional)
1 small navel orange, cut into 6 wedges
Rinse chicken breast; trim and discard all visible fat. Pat dry with paper towels.
In a shallow glass dish, combine orange juice, oil, onion, and garlic. Add chicken breast halves and turn to coat evenly. In a shallow dish, combine chili powder, paprika, cayenne pepper, oregano, and pepper to taste. Rub the mixture onto one side of the chicken breast halves. Cover and refrigerate until ready to cook.
Light a grill or preheat the broiler.
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To prepare vegetable hash:
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Heat the broth in a pot over medium-high heat. Add the potatoes and onions. Cook until potatoes and onions are tender, about 15 minutes. Increase heat and boil off any remaining broth. Drizzle the potatoes with olive oil and set aside. Keep warm.
In a second pot, steam the sugar snap peas and carrots for 2 minutes, until crisp-tender.
Gently combine the potatoes, onion, peas, and carrots. Season with salt (if using) and pepper. Sprinkle with parsley (if using) and keep warm.
Place chicken breasts on grill until grill marks solidly form. Turn the chicken breast halves 90° and grill until a second set of marks form. Turn chicken over and grill until done, about 3 to 4 minutes.
Transfer chicken to a carving board and slice each half into crosswise strips, about 1/2-inch wide.
Mound hot vegetable hash in the center of 4 large plates. Top each portion with strips of grilled chicken strips. Place a wedge of orange on each plate to squeeze over the chicken and vegetables before eating.
Per serving:
=
315 calories (22% calories from fat)
37 g protein
8 g total fat (1.3 g saturated fat)
25 g carbohydrates
5 g dietary fiber
82 mg cholesterol
965 mg potassium
122 mg sodium
Diabetic exchanges:
=
4 lean protein
1 1/2 carbohydrate (1 bread/starch, 2 vegetable)
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| Posted: Wed Dec 9th, 2009 12:15 pm |
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7th Post |
CountryMom05
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Creamy Sun-Dried Tomato Dip
Yield: 8 Servings (Makes 1-3/4 cup)
4 oz. dry-packed sun-dried tomatoes
3/4 cup 5% ricotta cheese
1/2 cup chopped fresh parsley
1/3 cup vegetable stock or water
3 tablespoons chopped black olives
2 tablespoons olive oil
2 tablespoons toasted pine nuts
2 tablespoons grated Parmesan cheese
1 teaspoon minced garlic
In a small bowl, pour boiling water to cover over sun-dried tomatoes.
Let stand 15 mins. Drain and chop. In a food processor combine sun-dried
tomatoes, ricotta, parsley, stock, olives, olive oil, pine nuts,
Parmesan cheese and garlic; process until well combined but still
chunky.
Nutritional Info (Per Serving) Cals 111 Protein 6gSod 356mg Chol 8mg
Fat: 6g Carbs 10g
Exchanges 2 Vegetable, 1 Fat
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| Posted: Wed Dec 9th, 2009 12:16 pm |
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8th Post |
CountryMom05
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Cheesy Pesto Stuffed Mushrooms Yield: 6 Servings
14 oz. large stuffing mushrooms (approx 16)
3/4 cup packed basil leaves
1-1/2 tablespoons olive oil
1-1/2 tablespoons toasted pine nuts
1 tablespoon grated Parmesan cheese
1/2 teaspoon minced garlic
2 tablespoons chicken stock or water
1/4 cup 5% ricotta cheese
Preheat oven to 425 degrees F. Spray a baking sheet with vegetable pan
spray. Wipe mushrooms clean and gently remove stems; reserve for another
purpose. Put caps on baking sheet. Put basil, olive oil, pine nuts,
Parmesan and garlic in food processor; process until finely chopped,
scraping down sides of bowl once. Add stock through the feed tube and
process until smooth. Add ricotta and process until mixed. Divide
mixture evenly among mushroom caps. Bake for 10 to 15 mins or until hot.
Nutritional Info (Per Serving) Cals 68 Protein 3g Sod 62mg Chol 4mg Fat:
5g Carbs 4 g
Exchanges: 1 Vegetable, 1 Fat
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| Posted: Wed Dec 9th, 2009 12:16 pm |
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9th Post |
CountryMom05
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PORK CUTLETS WITH BACON AND ONIONS Yield: 4 servings
2 slices lean bacon
1 large onion, cut in half and sliced
2 teaspoons balsamic vinegar
Nonstick cooking spray
4 (4 ounce) pork cutlets, trimmed of excess fat
1/2 teaspoon salt
1/4 teaspoon fresh ground black pepper
Cook the bacon in a large nonstick skillet for about 6 mins. Remove the
bacon from the skillet and chop it into bite-sized pieces.
Drain all but 1 teaspoon of the fat. Add the onion to the skillet and
cook for 7-8 mins. Add the balsamic vinegar and cook for 1 min. Remove
the onions from the skillet. Add the bacon to the onions and keep warm.
Wipe the skillet clean and spray with cooking spray. Sprinkle the pork
with salt and pepper. Saute the pork over medium heat for 4-5 mins per
side. Serve the bacon and onion mixture over the pork.
Nutritional Info Per Serving (4 ounces): Cals: 188, Fat: 7 g, Chol 69
mg, Sod: 391 mg, Carb: 6 g, Dietary Fiber: 1 g, Sugars: 4 g, Protein:
25g
Diabetic Exchanges: 1 Vegetable, 3 Lean Meat
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CountryMom05
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Turkey Macaroni Chili Yield: 8 Servings
1-1/2 teaspoon vegetable oil
1 teaspoon minced garlic
1/2 cup finely chopped carrots
1 cup chopped onions
8 oz. ground turkey
1 can (19 oz.) tomatoes, crushed
2 cups chicken stock
1-1/2 cups peeled, diced potatoes
3/4 cup canned red kidney beans, drained
3/4 cup corn kernels
2 tablespoons tomato paste
1-1/2 teaspoon chili powder
1-1/2 teaspoon dried oregano
1-1/2 teaspoon dried basil
1/3 cup elbow macaroni
In a large non-stick saucepan, heat oil over medium heat; add garlic,
carrots and onions and cook for 8 mins or until softened, stirring
occasionally. Add turkey and cook, stirring to break it up for 2 mins or
until no longer pink. Add tomatoes, stock, potatoes, beans, corn, tomato
paste, chili, oregano and basil; bring to a boil reduce heat to low,
cover and simmer for 20 mins. Bring to a boil and add macaroni; cook for
12 mins or until pasta is tender but firm.
Nutritional Info (Per Serving) Cals 240 Protein 13g Sod 552mg Chol 0mg
Fat 6g Carbs 35g
Exchanges: 1-1/2 Starch, 2 Vegetables, 1/2 Lean Meat, 1 Fat
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CountryMom05
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Stuffed Turkey Tenderloin Yield: 2 tenderloins (4 servings)
2 small turkey tenderloins (about 1/2 pound each)
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
1 cup chopped onion
2 cloves garlic, minced
One 4-ounce can chopped green chilies, or 1/2 cup mild giardiniera
pepper-vegetable mixture, drained
1/2 cup coarsely chopped cilantro
1 tablespoon olive oil
Prepare a charcoal grill or preheat the broiler.
Cut a pocket horizontally along the side of each tenderloin, making sure
not to cut all the way through. Season with salt and pepper. Spray a
medium skillet with non-stick pan spray. Saute the onion and garlic
until softened about 3 mins. Stir in the green chilies and cilantro.
Stuff the onion mixture into the pockets in the tenderloins secure with
small metal skewers or wooden toothpicks. Brush the tenderloins lightly
with oil. Grill, covered, over medium-hot coals, or boil 6 inches from
the heat source about 8 to 10 mins per side or until the tenderloins are
cooked through. Cut on the diagonal into 1/2-inch slices.
Nutritional Info (Per Serving) Cals:194 Protein 27g Sod 259mg Chol 61mg
Fat 6g Carbs 5g
Exchanges: 1 Vegetable, 4 Very Lean Meat, 1/2 Fat
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CountryMom05
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White Chili
(makes 12 servings)
1 pound dried Great Northern beans, rinsed and picked over
7 cups fat-free low-sodium canned chicken broth
2 medium onions, about 1/2 pound, chopped
3 garlic cloves, minced
2 tablespoons chopped fresh cilantro
2 tablespoons chopped fresh mint
2 tablespoons chopped fresh flat-leaf parsley
1 bay leaf (optional)
1 tablespoon ground cumin
1 teaspoon crushed dried oregano
1 teaspoon crushed dried thyme
1 to 2 small jalapeño Chile pepper, seeded and minced
2 pounds boneless, skinless chicken breasts
=
Condiments:
=
Chopped red onion
Chopped fresh cilantro
Plain nonfat yogurt
Place the beans in a 5-quart crockery slow cooker. Add cold water to cover beans by at least 4 inches. Soak overnight or for at least 6 hours. Or put beans and water in a large pot and bring to a boil on top of the stove. Boil for 2 minutes, turn off the heat, cover, and let stand for 1 hour. Drain beans and place in slow cooker.
Add 5 cups of the broth to the slow cooker, along with the onion, garlic, cilantro, mint, parsley, bay leaf (if using), oregano, thyme, and Chile peppers. Stir well.
Cover and cook on LOW for 8 to 10 hours or on HIGH for 4 to 5 hours. If cooking on HIGH, stir after 2 hours of cooking time.
About 30 minutes before chili will be done, in a large skillet, poach chicken breast in the remaining 2 cups chicken broth until just tender, about 15 minutes. Cool and cut chicken into bite-size pieces. Reserve chicken and broth.
When beans are tender, remove about 3 cups of the beans and mash with a potato masher or in the food processor. Return mashed beans to the cooker and add the chicken pieces. Stir well. If cooking on LOW, change setting to HIGH. Add some of the reserved broth as needed to thin the chili to desired consistency (chili should be thick). Cook, uncovered, until chicken is heated through, about 10 to 15 minutes.
Place condiments in individual serving bowls.
To serve, ladle chili into soup bowls, offering condiments to spoon onto each serving.
Per 1-cup serving (without condiments):
=
219 calories (15% calories from fat)
31 g protein
4 g total fat (0.8 g saturated fat)
15 g carbohydrate
4 g dietary fiber
72 mg cholesterol
72 mg sodium
Diabetic Exchanges:
=
4 lean meat
1 carbohydrate (1 bread/starch)
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CountryMom05
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Vegetable Omelet Pie
(makes 6 servings)
1 small eggplant, 6 ounces stem removed and cut into 1/2-inch dice
Olive oil cooking spray
1/4 teaspoon salt (optional)
2 teaspoons olive oil
1 small onion, thinly sliced
1 clove garlic, minced
1 large plum tomato, 6 ounces seeded and chopped
2 to 3 fresh shiitake mushrooms, thinly sliced
2 small red potatoes, 4 ounces cooked in their jackets and cut into 1/2-inch dice
5 large eggs or 1 1/4 cups liquid egg substitute
5 large egg whites
1/4 to 1/2 teaspoon freshly ground pepper
2 tablespoons finely minced fresh herbs such as basil, flat-leaf parsley, chives, chervil, or thyme
1/4 cup shredded reduced-fat Swiss cheese
2 scallions, white part and 1 inch (2.5 cm) green, thinly sliced
Preheat broiler.
Place the eggplant in a single layer in a small baking pan.
Lightly coat eggplant with cooking spray and sprinkle with salt. Broil, stirring once or twice, until just tender, about 5 minutes. Reset oven to 425° degrees.
Heat olive oil in a large, ovenproof nonstick skillet over medium heat. Add onion, garlic, half of the tomato, and the mushrooms. Cook, stirring, until onions are cooked, about 5 minutes and liquid has evaporated. Add potatoes and continue to cook for 1 minute. Transfer vegetables to a bowl and stir in eggplant. Using a paper towel, wipe out skillet. Lightly coat the skillet with cooking spray.
In a large bowl, whisk together the egg, egg whites, and pepper. Whisk in herbs and cheese. Add the reserved vegetables to the egg mixture, stirring to evenly mix.
Return the skillet to the stove over low heat. Pour in the egg-vegetable mixture, stirring gently to evenly distribute the vegetables. Cook 6 to 8 minutes, until the underside is light golden and the top is starting to firm. Transfer skillet to the oven and bake until the top is puffed and golden brown, about 10 minutes. Remove from the oven and invert onto a large serving platter. If desired, cover and chill for 30 minutes to 1 hour before serving at room temperature or cold.
Garnish with remaining chopped tomatoes and scallions. To serve, cut into 6 wedges.
Per serving:
=
136 calories (40% calories from fat)
11 g protein
6 g total fat (1.7 g saturated fat)
10 g carbohydrate
2 g dietary fiber
179 mg cholesterol
118 mg sodium
Diabetic exchanges:
=
1 medium fat protein (meat)
2 vegetable
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CountryMom05
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Fresh Fruit Wrapped in Smoked Turkey
(makes 45 pieces)
3/4 pound thinly sliced smoked turkey breast
45 pieces of fresh fruit-offer an assortment of apple slices, dipped in lemon juice; ripe pear slices, dipped in lemon juice; firm ripe peach or nectarine slices; peeled orange slices; and pitted dried prunes
Flowering kale
Cut the turkey slices into strips about 1/2" by 4" Wrap the turkey slices around each piece of fruit and arrange on a serving platter atop a bed of flowering kale. Cover and refrigerate until ready to serve.
Per 2-piece serving:
==
35 calories (9% calories from fat)
3 g protein
Trace total fat (0 saturated fat)
5 g carbohydrates
1 g dietary fiber
6 mg cholesterol
146 mg sodium
Diabetic exchanges:
==
1/2 carbohydrate (fruit)
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CountryMom05
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Lemon Cheesecake with Fresh Berries
(makes 16 servings)
1/2 tablespoon margarine
1/3 cup graham cracker crumbs
2 cups nonfat cottage cheese, drained
14 ounces soft tofu, drained
1 cup nonfat yogurt cheese
Grated zest of 1 lemon
1/4 cup fresh lemon juice
1/2 teaspoon vanilla extract
2 large egg whites
1/2 cup egg substitute
7 packets sugar substitute that will not break down when heated, or to taste
2 tablespoons unbleached all-purpose flour
1 cup fresh strawberries
16 perfect strawberries for garnish, cleaned with stems intact
Grease the sides and bottom of a 9-inch ( 23cm) springform pan with margarine. Dust with graham cracker crumbs. Refrigerate until ready to fill.
Preheat oven to 350° degrees.
In a food processor or blender, process cottage cheese and tofu until smooth. Add all other ingredients except the strawberries. Process for 3 minutes until very smooth and light. Pour into prepared springform pan. Place a sheet of aluminum foil on the middle rack of the oven under the springform to protect the oven. Bake for 1 1/2 to 1 3/4 hours, until the filling is set, slightly puffed, and golden brown at the edges. Cool on a wire rack for 45 minutes. Refrigerate until chilled, 2 hours. Remove the sides of the springform pan.
Whirl the cup of strawberries in a food processor to make a puree. Spoon puree over each serving and garnish with one perfect strawberry, sliced to the stem and fanned out.
Per serving:
=
74 calories (17% calories from fat)
8 g protein
1 g total fat (0.2 g saturated fat)
7 g carbohydrates
0 dietary fiber
3 mg cholesterol
153 mg sodium
Diabetic exchanges:
=
1 very lean protein
1/2 carbohydrate (bread/starch)
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