Diabetic Friendly Chicken and Shrimp Jambalaya
Rated *** by 4 people
1LB. skinless, boneless CHICKEN thighs
4oz. smoked turkey SAUSAGE
1½ c. chopped red, yellow, and/or green sweet PEPPER
1c. thinly sliced CELERY
1c. chopped ONION
a 14½ oz. can low-salt diced Tomatoes, undrained
a 10oz. can chopped tomatoes & green CHILE peppers, undrained
2 TBSP. quick-cooking TAPIOCA
1 tsp. dried BASIL, crushed
¼ tsp. CAYENNE pepper
4oz. frozen peeled and deveined medium SHRIMP, thawed
2c. loose-pack frozen cut OKRA
3c. hot cooked short grain low-carb white RICE
Directions
1. Cut CHICKEN into bite-size pieces. Halve SAUSAGE lengthwise & cut into ½" thick slices. In a 3½-4-quart slow cooker, combine CHICKEN, SAUSAGE, PEPPER, CELERY, & ONION. Stir in undrained diced TOMATOES, CHILE, TAPIOCA, BASIL, & CAYENNE.
2. Cover and cook on LOW for 6-8hr. or AUTO 4½-6hr. or HIGH 3-4hr.
3. If using LOW-heat setting, turn to high-heat setting. Stir in shrimp & okra. Cover & cook about 30 minutes more or until shrimp are opaque.
4. Serve with hot RICE.
Makes 6 (1½c. chicken mixture + ½c. low-carb rice) servings.
Nutrition Facts Per Serving - base on a 2,000 calorie diet:
· Servings Per Recipe: 6 (1½ c. chicken mixture + ½ c. rice)
· Calories 319
· Total Fat 6g
· Saturated Fat 1g
· Cholesterol 104mg
· Sodium >513mg
· Carbohydrate >40g
· Fiber 6g
· Protein 27g
· Starch 1.5 (d.e.)
· Vegetables 2 (d.e.)
· Lean Meat 2.5 (d.e.)
found @ http://recipes.bhg.com/recipes/recipedetail.jsp?recipeId=R076462
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Posted by raventx1 on March 29, 2007, 10:01 pm, in General ( Daily Menu), Menu for 4 @ WEST COAST CHICKEN BREAST DIABETIC-FRIENDLY MENU FOR 4
WEST COAST CHICKEN BREAST w/ side of SEASONED EGGPLANT SAUTEE
WEST COAST CHICKEN BREAST
Source: The New Family Cookbook for People with Diabetes by American Diabetes Association
4 large skinless, boneless chicken breast halves (about 1LB)
¼ c. chopped sun-dried tomatoes packed in oil, well drained
¼ c. packed chopped fresh basil leaves
1 clove garlic, minced
1 TBSP. olive oil
¼ tsp. freshly ground pepper
¼ tsp. paprika
1 slice whole wheat bread, crumbled to make soft bread crumbs
Preheat the oven to 425° F. Prepare a shallow baking dish with olive oil-flavored non stick pan spray.
Pound the chicken breasts to 1/4-inch thickness. Combine the tomatoes, basil, and garlic in a small bowl. Spread the tomato mixture evenly over the chicken breasts; roll up and place seam side down in the prepared baking dish.
Combine the oil, pepper, and paprika in a small bowl; brush evenly over the chicken rolls. Sprinkle with the bread crumbs. Press the crumbs onto the chicken rolls so they adhere.
Bake 15 minutes, or until the chicken is tender and the crumbs are browned.
a Serving size, 1 stuffed chicken breast half has:
Calories: 198 ; 1g Dietary Fiber ; 1g Sugars ; Protein: 26g ; Sodium: 118mg ; Cholesterol: 69 mg ; Fat: 8g ; Carbohydrates: 5g
Exchanges: 1/2 Starch, 4 Very Lean Meat, 1/2 Fat
__________________________________________
SEASONED EGGPLANT SAUTEE
Source: 1,001 Recipes For People with Diabetes by Sue Spitler
Olive oil cooking spray
1 large eggplant (about 1-1/2 pounds), unpeeled, cut into scant 3/4-inch cubes
1c. chopped onion
½ c. chopped green bell pepper
1 large tomato
6 cloves garlic, minced
2 TBSP. finely chopped parsley
1 tsp. dried oregano leaves
½ tsp. dried thyme leaves
¼ tsp. crushed red pepper
½c. very low sodium chicken broth
Salt and pepper to taste
Spray large skillet with cooking spray; heat over medium heat until hot. Saute vegetables until crisp-tender, 8 to 10 minutes; add herbs and red pepper and cook 1-2 minutes longer.
Add broth to skillet and heat to boiling; reduce heat and simmer, covered, until vegetables are tender and broth absorbed, 15 to 20 minutes. Season to taste with salt and pepper.
Calories: 83 ; Protein: 2.8g ; Sodium: 18mg ; Cholesterol: 0mg ; Fat: 0.6g ; Carbohydrates: 19.3g
Exchanges: 3 Vegetable
__________________________________________
Zucchini Noodles @ delish.com
Presented by: EatingWell.com
INGREDIENTS
4 each small zucchini
1 cup prepared pasta sauce
DIRECTIONS
Run a vegetable peeler down the length of zucchini, creating long strips (andquot;noodlesandquot
. Steam or microwave for 2 minutes; toss with pasta sauce or salad dressing.
Total Time: 15 min
NUTRITIONAL INFORMATION per serving
Calories 39; Carbohydrates 7g; Dietary Fiber 2g; Fat 1g; Potassium 309mg; Sodium 62mg
__________________________________________
Mary's Zucchini with Parmesan - 4 Servings @
Presented by: EatingWell.com
INGREDIENTS
2 teaspoons extra-virgin olive oil
2 pounds zucchini
1/8 teaspoon salt
Freshly ground pepper
½ cup finely shredded Parmesan cheese
DIRECTIONS
Heat oil in a large nonstick skillet over medium heat. Add zucchini and cook, stirring every 2 to 3 minutes, until tender and most of the slices are golden brown, about 25 minutes. Reduce heat to medium-low, sprinkle with salt and pepper; stir to combine. Sprinkle with cheese, cover and cook until the cheese is melted, 1 to 2 minutes more. Serve warm.
Serve Mary's zucchini like a wedge of pizza, straight from the pan, with the cheese-side up.
Total Time: 15 min
NUTRITIONAL INFORMATION per serving
Calories 82; Carbohydrates 8g; Cholesterol 5mg; Dietary Fiber 3g; Fat 5g; (Monounsaturated Fat 2gCalcium 2g; Sodium 204mg
__________________________________________
Roasted Vegetable Skewers with Chinese Sauce - 12 Servings
INGREDIENTS
1/2 cup good quality olive oil and vinegar salad dressing
1 teaspoon toasted sesame oil
Salt and freshly ground black pepper, to taste
3 small plum (Roma) tomatoes, cored, each cut into 4 wedges, or 12 cherry tomatoes
2 small red onions, each cut into 6 wedges
1 small zucchini, halved lengthwise, each half cut into 1-inch triangles
DIRECTIONS
1. One hour before serving, soak 12 8-inch wooden skewers in cold water. Just before serving, heat oven to 450°F.
2. In small bowl, combine salad dressing, sesame oil, and salt and pepper, to taste. Thread tomato wedge, red onion, and zucchini alternately on each skewer; brush with sauce.
3. Place skewers on baking sheet; roast 10 to 12 minutes or until vegetables are tender but still crisp. Serve remaining sauce alongside for dipping.
Total Time: 25 min
NUTRITIONAL INFORMATION per serving
Calories 0 ; Carbohydrate 0g
Reprinted with permission of Hearst Communications, Inc.
__________________________________________
Lemon Chicken Stir-Fry From EatingWell.com
Spiked with lots of zesty lemon, this delectable chicken stir-fry has a colorful mix of snow peas, carrots, and scallions. But feel free to substitute other thinly sliced vegetables, such as bell peppers or zucchini. Serve with rice noodles or brown rice.
Nutritional Information (per serving):
Calories 225
Total Fat 6g
Saturated Fat 1g
Cholesterol 63mg
Sodium 448mg
Total Carbohydrate 14g
Dietary Fiber 3g
Sugars --
Protein 27g
Calcium --
Yields: 4 servings, about 1 1/2 cups each
Total Time: 40 min
Prep Time: 40 min
Ingredients:
1 lemon – for 1 tsp. lemon ZEST & 3 TBSP. of lemon JUICE
½c. reduced-sodium chicken BROTH
3 TBSP. reduced-sodium SOY SAUCE
2 tsp. CORNSTARCH
1 TBSP. canola OIL
1 LB., 1-inch pieces of boneless, skinless chicken BREAST
10oz. MUSHROOMS, halved or quartered
1c. CARROTS, sliced diagonally 1/4-inch thick
2c. (6 ounces) snow PEAS, stems and strings removed
1 bunch SCALLIONS, cut into 1-inch pieces, white and green parts divided
1 TBSP. chopped GARLIC
Directions:
Grate ZEST and set aside. Whisk JUICE with BROTH, SOY SAUCE, & CORNSTARCH in a small bowl.
Heat oil in a large skillet over medium-high heat. Add BREAST & cook, stirring occasionally, until just cooked through, 4-5min.
Transfer to a plate with tongs. Add MUSHROOMS & CARROTS to the pan & cook until the carrots are just tender, about 5min.
Add PEAS, SCALLION whites, GARLIC, & reserved ZEST.
Cook, stirring, until fragrant, 30sec.
Whisk the broth mixture & add to the pan; cook, stirring, until thickened, 2-3min.
Add SCALLION greens & BREAST + any accumulated juices; cook, stirring, until heated through, 1-2min.
Carb Servings: 2 vegetable, 3 lean meat, 1 fat. Carbohydrate Servings: 1.
Nutrition Bonus: Vitamin A (110% daily value), Vitamin C (60% dv), Potassium (23% dv), Iron (15% dv).
Rated *** by 4 people
1LB. skinless, boneless CHICKEN thighs
4oz. smoked turkey SAUSAGE
1½ c. chopped red, yellow, and/or green sweet PEPPER
1c. thinly sliced CELERY
1c. chopped ONION
a 14½ oz. can low-salt diced Tomatoes, undrained
a 10oz. can chopped tomatoes & green CHILE peppers, undrained
2 TBSP. quick-cooking TAPIOCA
1 tsp. dried BASIL, crushed
¼ tsp. CAYENNE pepper
4oz. frozen peeled and deveined medium SHRIMP, thawed
2c. loose-pack frozen cut OKRA
3c. hot cooked short grain low-carb white RICE
Directions
1. Cut CHICKEN into bite-size pieces. Halve SAUSAGE lengthwise & cut into ½" thick slices. In a 3½-4-quart slow cooker, combine CHICKEN, SAUSAGE, PEPPER, CELERY, & ONION. Stir in undrained diced TOMATOES, CHILE, TAPIOCA, BASIL, & CAYENNE.
2. Cover and cook on LOW for 6-8hr. or AUTO 4½-6hr. or HIGH 3-4hr.
3. If using LOW-heat setting, turn to high-heat setting. Stir in shrimp & okra. Cover & cook about 30 minutes more or until shrimp are opaque.
4. Serve with hot RICE.
Makes 6 (1½c. chicken mixture + ½c. low-carb rice) servings.
Nutrition Facts Per Serving - base on a 2,000 calorie diet:
· Servings Per Recipe: 6 (1½ c. chicken mixture + ½ c. rice)
· Calories 319
· Total Fat 6g
· Saturated Fat 1g
· Cholesterol 104mg
· Sodium >513mg
· Carbohydrate >40g
· Fiber 6g
· Protein 27g
· Starch 1.5 (d.e.)
· Vegetables 2 (d.e.)
· Lean Meat 2.5 (d.e.)
found @ http://recipes.bhg.com/recipes/recipedetail.jsp?recipeId=R076462
__________________________________________
Posted by raventx1 on March 29, 2007, 10:01 pm, in General ( Daily Menu), Menu for 4 @ WEST COAST CHICKEN BREAST DIABETIC-FRIENDLY MENU FOR 4
WEST COAST CHICKEN BREAST w/ side of SEASONED EGGPLANT SAUTEE
WEST COAST CHICKEN BREAST
Source: The New Family Cookbook for People with Diabetes by American Diabetes Association
4 large skinless, boneless chicken breast halves (about 1LB)
¼ c. chopped sun-dried tomatoes packed in oil, well drained
¼ c. packed chopped fresh basil leaves
1 clove garlic, minced
1 TBSP. olive oil
¼ tsp. freshly ground pepper
¼ tsp. paprika
1 slice whole wheat bread, crumbled to make soft bread crumbs
Preheat the oven to 425° F. Prepare a shallow baking dish with olive oil-flavored non stick pan spray.
Pound the chicken breasts to 1/4-inch thickness. Combine the tomatoes, basil, and garlic in a small bowl. Spread the tomato mixture evenly over the chicken breasts; roll up and place seam side down in the prepared baking dish.
Combine the oil, pepper, and paprika in a small bowl; brush evenly over the chicken rolls. Sprinkle with the bread crumbs. Press the crumbs onto the chicken rolls so they adhere.
Bake 15 minutes, or until the chicken is tender and the crumbs are browned.
a Serving size, 1 stuffed chicken breast half has:
Calories: 198 ; 1g Dietary Fiber ; 1g Sugars ; Protein: 26g ; Sodium: 118mg ; Cholesterol: 69 mg ; Fat: 8g ; Carbohydrates: 5g
Exchanges: 1/2 Starch, 4 Very Lean Meat, 1/2 Fat
__________________________________________
SEASONED EGGPLANT SAUTEE
Source: 1,001 Recipes For People with Diabetes by Sue Spitler
Olive oil cooking spray
1 large eggplant (about 1-1/2 pounds), unpeeled, cut into scant 3/4-inch cubes
1c. chopped onion
½ c. chopped green bell pepper
1 large tomato
6 cloves garlic, minced
2 TBSP. finely chopped parsley
1 tsp. dried oregano leaves
½ tsp. dried thyme leaves
¼ tsp. crushed red pepper
½c. very low sodium chicken broth
Salt and pepper to taste
Spray large skillet with cooking spray; heat over medium heat until hot. Saute vegetables until crisp-tender, 8 to 10 minutes; add herbs and red pepper and cook 1-2 minutes longer.
Add broth to skillet and heat to boiling; reduce heat and simmer, covered, until vegetables are tender and broth absorbed, 15 to 20 minutes. Season to taste with salt and pepper.
Calories: 83 ; Protein: 2.8g ; Sodium: 18mg ; Cholesterol: 0mg ; Fat: 0.6g ; Carbohydrates: 19.3g
Exchanges: 3 Vegetable
__________________________________________
Zucchini Noodles @ delish.com
Presented by: EatingWell.com
INGREDIENTS
4 each small zucchini
1 cup prepared pasta sauce
DIRECTIONS
Run a vegetable peeler down the length of zucchini, creating long strips (andquot;noodlesandquot
. Steam or microwave for 2 minutes; toss with pasta sauce or salad dressing.Total Time: 15 min
NUTRITIONAL INFORMATION per serving
Calories 39; Carbohydrates 7g; Dietary Fiber 2g; Fat 1g; Potassium 309mg; Sodium 62mg
__________________________________________
Mary's Zucchini with Parmesan - 4 Servings @
Presented by: EatingWell.com
INGREDIENTS
2 teaspoons extra-virgin olive oil
2 pounds zucchini
1/8 teaspoon salt
Freshly ground pepper
½ cup finely shredded Parmesan cheese
DIRECTIONS
Heat oil in a large nonstick skillet over medium heat. Add zucchini and cook, stirring every 2 to 3 minutes, until tender and most of the slices are golden brown, about 25 minutes. Reduce heat to medium-low, sprinkle with salt and pepper; stir to combine. Sprinkle with cheese, cover and cook until the cheese is melted, 1 to 2 minutes more. Serve warm.
Serve Mary's zucchini like a wedge of pizza, straight from the pan, with the cheese-side up.
Total Time: 15 min
NUTRITIONAL INFORMATION per serving
Calories 82; Carbohydrates 8g; Cholesterol 5mg; Dietary Fiber 3g; Fat 5g; (Monounsaturated Fat 2gCalcium 2g; Sodium 204mg
__________________________________________
Roasted Vegetable Skewers with Chinese Sauce - 12 Servings
INGREDIENTS
1/2 cup good quality olive oil and vinegar salad dressing
1 teaspoon toasted sesame oil
Salt and freshly ground black pepper, to taste
3 small plum (Roma) tomatoes, cored, each cut into 4 wedges, or 12 cherry tomatoes
2 small red onions, each cut into 6 wedges
1 small zucchini, halved lengthwise, each half cut into 1-inch triangles
DIRECTIONS
1. One hour before serving, soak 12 8-inch wooden skewers in cold water. Just before serving, heat oven to 450°F.
2. In small bowl, combine salad dressing, sesame oil, and salt and pepper, to taste. Thread tomato wedge, red onion, and zucchini alternately on each skewer; brush with sauce.
3. Place skewers on baking sheet; roast 10 to 12 minutes or until vegetables are tender but still crisp. Serve remaining sauce alongside for dipping.
Total Time: 25 min
NUTRITIONAL INFORMATION per serving
Calories 0 ; Carbohydrate 0g
Reprinted with permission of Hearst Communications, Inc.
__________________________________________
Lemon Chicken Stir-Fry From EatingWell.com
Spiked with lots of zesty lemon, this delectable chicken stir-fry has a colorful mix of snow peas, carrots, and scallions. But feel free to substitute other thinly sliced vegetables, such as bell peppers or zucchini. Serve with rice noodles or brown rice.
Nutritional Information (per serving):
Calories 225
Total Fat 6g
Saturated Fat 1g
Cholesterol 63mg
Sodium 448mg
Total Carbohydrate 14g
Dietary Fiber 3g
Sugars --
Protein 27g
Calcium --
Yields: 4 servings, about 1 1/2 cups each
Total Time: 40 min
Prep Time: 40 min
Ingredients:
1 lemon – for 1 tsp. lemon ZEST & 3 TBSP. of lemon JUICE
½c. reduced-sodium chicken BROTH
3 TBSP. reduced-sodium SOY SAUCE
2 tsp. CORNSTARCH
1 TBSP. canola OIL
1 LB., 1-inch pieces of boneless, skinless chicken BREAST
10oz. MUSHROOMS, halved or quartered
1c. CARROTS, sliced diagonally 1/4-inch thick
2c. (6 ounces) snow PEAS, stems and strings removed
1 bunch SCALLIONS, cut into 1-inch pieces, white and green parts divided
1 TBSP. chopped GARLIC
Directions:
Grate ZEST and set aside. Whisk JUICE with BROTH, SOY SAUCE, & CORNSTARCH in a small bowl.
Heat oil in a large skillet over medium-high heat. Add BREAST & cook, stirring occasionally, until just cooked through, 4-5min.
Transfer to a plate with tongs. Add MUSHROOMS & CARROTS to the pan & cook until the carrots are just tender, about 5min.
Add PEAS, SCALLION whites, GARLIC, & reserved ZEST.
Cook, stirring, until fragrant, 30sec.
Whisk the broth mixture & add to the pan; cook, stirring, until thickened, 2-3min.
Add SCALLION greens & BREAST + any accumulated juices; cook, stirring, until heated through, 1-2min.
Carb Servings: 2 vegetable, 3 lean meat, 1 fat. Carbohydrate Servings: 1.
Nutrition Bonus: Vitamin A (110% daily value), Vitamin C (60% dv), Potassium (23% dv), Iron (15% dv).
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