[Suggestion: Use whole grain pasta OR Dreamfields brand.}
From: www.diabeticlivingo nline.com
Mayonnaise makes a terrific no-fuss sauce for the chicken and pasta.
What's more, using light mayonnaise rather than regular helps keep
the fat and calories down.
8 oz dried whole grain or regular bow tie or penne pasta (about 2-1/2 cups)
3 cups broccoli florets
4 skinless, boneless chicken breast halves (1 to 1-1/4 lb total), cut
into bite-size pieces
1 tsp adobo seasoning*
2 Tbsp olive oil, margarine, or butter
1 clove garlic, minced
1/4 cup light mayonnaise or salad dressing
1/8 tsp ground black pepper
2 Tbsp finely shredded Parmesan cheese
1. In a Dutch oven, cook pasta according to package directions, except
add broccoli for the last 5 minutes of cooking. Drain well. Return to
hot pan.
2. Meanwhile, in a medium bowl, combine chicken pieces and adobo
seasoning; toss to coat. In a large skillet, heat oil over medium-high
heat; add garlic and cook for 30 seconds. Add chicken; cook for 3 to
4 minutes or until chicken is lightly brown and cooked through, stirring occasionally.
3. Add chicken to drained pasta and broccoli in Dutch oven. Stir in
the mayonnaise and pepper. Cook over low heat until heated through,
stirring occasionally.
4. To serve, top with shredded Parmesan cheese.
*Test Kitchen Tip:
Look for this seasoning blend at a market that specializes
in Hispanic foods.
Servings: 6
Serving Size: 1 1/2-cup
Nutrition per Serving:
309 Calories, 9g Total Fat, 1g Saturated Fat, 48mg Cholesterol,
399mg Sodium, 30g Carbs, 4g Fiber, 26g Protein
Diabetic Exchanges: 2 Starch, 1/2 Vegetables, 2 1/2 Very Lean Meat, 1 Fat
From: Eating Well October/November 2006
A relatively inexpensive cut of meat, a brisket needs to tenderize
overnight before it's baked. Here we use a full-flavored, smoky barbecue
dry rub, then it's slowly baked and basted. Brisket cuts are notoriously
fatty, but the flat "first-cut" section is a far better choice for healthy
eating than the fattier "point cut." It may be worth calling ahead to
make sure your supermarket or butcher has one on hand.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low sodium
| Healthy weight
Servings: 12
Active Time: 30 min
Total Time: 12 hours (including 8 hours marinating time)
2 medium shallots, minced
2 cloves garlic, minced
4 tsp chili powder
4 tsp smoked paprika or Hungarian paprika
2 tsp ground cinnamon
2 tsp dried oregano
1 tsp kosher salt
4 lb first-cut brisket, (or flat-cut), trimmed of fat
1/4 cup Worcestershire sauce
1 14oz can no-salt-added diced tomatoes
1/4 cup packed dark brown sugar
1/4 cup cider vinegar
1. Combine shallots, garlic, chili powder, paprika, cinnamon, oregano
and salt in a small bowl. Rub into both sides of meat. Set the meat in a 9-by-13-inch baking dish, cover and refrigerate for at least 8 hours or overnight.
2. Pour Worcestershire sauce over the meat. Cover the pan with foil and set aside at room temperature while the oven heats to 350 degrees F.
3. Bake the brisket, covered, for 2 hours. Meanwhile, blend tomatoes,
brown sugar and vinegar in a large blender or food processor until smooth.
4. After 2 hours, pour the tomato mixture over the meat; continue baking, covered, until fork-tender, basting with pan juices every 30 minutes, for about 1 1/2 hours more.
5. Remove the meat from the sauce. Let rest for 10 minutes, then slice against the grain. Skim the fat from the sauce in the pan; pour the sauce over the meat and serve (or follow make-ahead instructions) .
Servings: 12
Nutrition per Serving:
228 Calories, 7g Fat, 3g Sat, 3g Mono, 64mg Cholesterol, 32g Protein,
8g Carbs, 1g Fiber, 221mg Sodium, 351mg Potassium
1/2 Carbohydrate Serving
Exchanges: 1/2 other carbohydrate, 4 lean meat
Make Ahead Tip:
Bake, let the sliced brisket cool in the sauce for 1 hour, cover with
foil and refrigerate for up to 3 days or freeze for up to 1 month.
Reheat, covered, in a preheated 350°F oven for 40 minutes; if frozen,
defrost in the refrigerator overnight before reheating.
From: Eating Well - May/June 2007
This simple classic marinade is perfect paired with dark or gamy meats.
You can vary the flavor depending on what kind of red wine you choose.
For a greater intensity, try using a full-bodied red, such as Shiraz or Zinfandel. For a more delicate flavor, use a lighter red, such as Pinot
Noir or Burgundy.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol
| Low saturated fat | Heart healthy | Healthy weight
Use on: Chicken thighs, duck, beef, lamb (see Tip)
3 cups
Active Time: 10 min
Total Time: 10 min
2 cups red wine
1 small onion, diced
2 3-inch strips orange zest, (see Tip)
2 sprigs fresh rosemary, coarsely chopped
2 Tbsp red currant jelly
1 tsp kosher salt
1 tsp freshly ground pepper
1. Combine wine, onion, orange zest, rosemary, jelly, salt and pepper
in a medium bowl. Pour the marinade into a shallow baking dish or
1-gallon sealable plastic bag for marinating 1 to 2 pounds
(4 to 8 servings) of your chosen protein.
Serving Size: 2 teaspoons
Nutrition per Serving:
8 Calories, 1g Carbs, 16mg Sodium, 12mg Potassium
Exchanges: free food
Nutrition Note:
Based on Test Kitchen results, 2 teaspoons of marinade are absorbed
per serving.
Tips & Notes - -
Tip: Use a vegetable peeler to easily remove strips of the outer
orange skin (zest), leaving the bitter white pith behind.
Follow the marinating times, cooking times and temperatures below
for juicy, perfect grilling results.
--> EXTRA-FIRM TOFU
30 minutes to overnight
2-3 minutes per side
--> SALMON FILLET
30 minutes
3-5 minutes per side
--> CHICKEN BREAST boneless, skinless
2 hours to overnight
6-8 minutes per side; 165 degrees F
--> CHICKEN THIGHS boneless, skinless
2 hours to overnight
6-8 minutes per side; 165 degrees F
--> CHICKEN THIGHS bone-in, skinless
2 hours to overnight
15-25 minutes, turning occasionally; 165 degrees F
--> DUCK BREAST boneless, skinless
2 hours to overnight
4-8 minutes per side; 150 degrees F
--> PORK CHOPS bone-in, 3/4" thick
2 hours to overnight
3-4 minutes per side; 145 degrees F
--> PORK TENDERLOIN
2 hours to overnight
14-16 minutes, turning occasionally; 145 degrees F
--> FLANK STEAK
2 hours to overnight
6-8 minutes per side; 140 degrees F for medium
--> STRIP STEAK bone-in, 3/4"-1" thick
2 hours to overnight
4-5 minutes per side; 140 degrees F for medium
--> LAMB LOIN CHOPS
2 hours to overnight
5-6 minutes per side; 145for medium
*All cooking times based on medium-high grill temperature and
cooking with the grill lid closed.
{Suggestion: If you cannot use maple syrup then by all means
either leave it out or use a favorite substitute. }
From: Dr Weil
The Healthy Kitchen - Recipes for a Better Body, Life, and
Spirit (Hardcover) by Andrew Weil, M.D. and Rosie Daley (Knopf)
The almonds in this invigorating shake make it a terrific source
of protein, and blanching your own almonds is a great kitchen
activity for kids.
1/4 cup blanched almonds
1 cup roughly chopped fresh pineapple
1/2 cup ice, crushed or cubes
1/2 tsp pure maple syrup
1/4 cup rice milk or soy milk
1/2 cup pineapple juice
Grind the almonds in a blender to a fine powder.
Add all the ingredients and blend until smooth.
Pour into 3 large drinking glasses.
(If you want to make more, repeat the recipes. Most blenders
will accommodate only enough for 3.)
Serves: 3
Nutrition per Serving:
96.7 Calories, 5.2g Fat, 0.5g Saturated Fat, 45.5% of Calories from Fat,
2.5g Protein, 11.6g Carbs, 1.3g Fiber, 0mg Cholesterol
From: Eating Well October/November 2006
Stewing okra with onion and tomatoes is absolutely traditional all
through the South. Small amounts of meat are often added for seasoning.
Add corn to this, too, if you like, and serve it over rice, hot
cornbread or grits.
Nutrition Profile - - Diabetes appropriate | Low calorie | Low
carbohydrate | Low cholesterol | Low saturated fat | Low sodium |
Heart healthy | Healthy weight | High fiber | High potassium
Servings: 6
Serving Size: 3/4 cup each
Active Time: 25 min
Total Time: 1 hour 10 min
4 oz breakfast sausage, preferably spicy, casings removed if necessary
1 medium onion, chopped
1 lb okra, (about 5 cups), sliced
3 cups chopped tomatoes, (3-4 medium)
2/3 cup reduced-sodium tomato juice OR water
1/4 tsp salt
1/2 tsp crushed red pepper OR 1/2 minced jalapeno
1. Cook sausage in a large saucepan or Dutch oven over medium heat,
breaking it up as it cooks, until it is no longer pink, 2 to 3 minutes.
Add onion and cook, stirring frequently, until soft and translucent,
about 5 minutes.
2. Increase heat to high; add okra, tomatoes, tomato juice (or water),
salt and crushed red pepper (or jalapeno) and cook, stirring often,
until bubbling. Reduce heat to a gentle simmer and cook, stirring
occasionally, until the mixture is thick and the vegetables are
very tender, 35 to 45 minutes.
Servings: 6
Serving Size: 3/4 cup each
Nutrition per Serving:
88 Calories, 4g Fat, 1g Sat, 2g Mono, 7mg Cholesterol, 4g Protein,
11g Carbs, 4g Fiber, 200mg Sodium, 570mg Potassium
1 Carbohydrate Serving
Exchanges: 2 vegetable, 1/2 fat
Make Ahead Tip: Cover and refrigerate for up to 3 days.
From: The Diabetes Snack Munch Nibble Nosh Book
Servings: 9
1 homemade or store-bought pizza crust
1 1/2 cups loose-leaf, dry-pack frozen spinach
1/4 cup chopped red onion
1/2 cup fat-free ricotta cheese
1 1/4 tsp Italian seasoning
1 garlic clove, minced
2 to 3 drops hot pepper sauce
1/3 cup crumbled feta cheese
2 Tbsp grated Parmesan cheese
Preheat the oven to 425 degrees F. Spray a large baking
sheet or pizza pan with nonstick spray. Lightly sprinkle
with cornmeal, if desired. Set aside.
If making the crust, transfer the dough to the pan.
Stretch and shape the dough by hand and/or with rolling
pin into a 12 or 13 inch circle or 11 by 14 inch rectangle.
If using store-bought crust, place it on the pan.
Place the spinach and red onion in a small microwave-safe bowl,
cover with wax paper and microwave on defrost power for 2 to 3
minutes, or until the spinach is thawed and the onion is softened.
Place the ricotta in a small bowl and stir in the spinach
mixture, Italian seasoning, garlic, and hot pepper sauce.
Spread the ricotta mixture onto the pizza dough.
Sprinkle with the feta and Parmesan cheeses.
For homemade crust, bake for 15 to 17 minutes on
center oven rack or until crust is lightly browned.
For store-bought crust, bake according to package directions.
Cut into 9 rectangles or wedges and serve.
Serving Size: 1 piece
Servings: 9
Nutrition per Serving:
133 Calories, 3g Fat, 1g Saturated Fat, 10mg Cholesterol,
308mg Sodium, 20g Carbs, 2g Dietary Fiber, 2g Sugars, 7g Protein
Diabetic Exchanges: 1 Starch, 1 Vegetable, 1/2 Fat
From: The Canadian Living Test Kitchen
Canadian Living Magazine: September 2004
Serve with Yellow Zucchini and Buttered Pasta.
12 oz (375 g) chicken tenders (OR sliced boneless skinless chicken breasts
1/4 tsp (1 mL) each salt and pepper
1 Tbsp (15 mL) vegetable oil
1 onion, sliced
2 cloves garlic, minced
3 cups (750 mL) sliced mushrooms (8 oz/250 g)
3 Tbsp (50 mL) all-purpose flour
1 1/2 cups (375 mL) milk
1 pkg (113 g) light herbed cream cheese
1 Tbsp (15 mL) wine vinegar or lemon juice
2 Tbsp (25 mL) minced fresh parsley
Sprinkle chicken with half each of the salt and pepper. In large nonstick
skillet, heat oil over medium-high heat; brown chicken, in 2 batches, about
4 minutes. Transfer to plate.
Reduce heat to medium. Add onion, garlic, mushrooms and remaining salt
and pepper; fry until liquid is evaporated, about 8 minutes. Sprinkle
with flour; cook, stirring, for 1 minute.
Slowly stir in milk and bring to boil, stirring; reduce heat and simmer
until smooth and thickened, about 5 minutes. Return chicken and any
accumulated juices to pan; simmer, stirring occasionally, until no longer
pink inside, about 3 minutes. Add cream cheese and vinegar; stir until
smooth. Sprinkle with parsley.
Change the cheese, change the dish - -
Canadian Ricotta can be used in the same way as Canadian Cream Cheese.
Its low butterfat content will appeal to those who prefer a lighter cheese.
Servings: 4
Nutrition per Serving: about -
275 Calories, 11g Total Fat, 78mg Cholesterol, 346mg Sodium,
5g Sat. Fat, 16g Carbs, 1g Fiber, 27g Protein
% RDI: -
calcium - 15%
iron - 11%
vit A - 9%
vit C - 12%
folate - 13%
Prep Time: 5 min
Cook Time: 10 min
Difficulty: EASY
Servings: 2
2 Tbsp Tea, green (or bags to make 2 cups of tea)
14 fl oz water, hot (180 degrees)
6 fl oz whole milk (or soy or nondairy creamer)
1 tsp Chinese 5-spice powder
1. Combine tea and water, allow to steep for at least 10 minutes. For
strong, darker tea, heat tea and water over low heat until desired
strength is reached.
2. Steam or scald milk, soy milk, or nondairy creamer according to
method of choice.
3. Combine steeped tea, steamed or scalded milk, soy milk or nondairy
creamer and spice mix in a small saucepan. Heat over low heat until
Chai is hot, about 1 minute.
4. Serve immediately or refrigerate and serve chilled over ice.
5. Chai masala is served both sweetened and unsweetened. If sweetening,
use the sweetener of your choice.
Additional Information - -
Chai masala spice mixtures can be purchased at Indian markets. You
can also make your own by mixing together equal parts ground ginger,
cinnamon, and cardamom. Your spice mixture will have the best flavor
if you grind your own spices using a mortar and pestle or an electric
coffee grinder.
Servings: 2
Nutrition per Serving:
66.8 Calories, 3.2g Total Fat, 1.9g Saturated Fat, 1.3g Unsaturated Fat,
7.1g Total Carbs, 0g Dietary Fiber, 6g Sugars, 0mg Potassium,
3.1g Protein, 55.8mg Sodium
Dietary Exchanges: 1/2 Milk
Servings: 2
Serving size: 1 - 4 oz chicken breast
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10.
This recipe can be divisible by 2.
Leftovers keep well for 2 – 3 days in the refrigerator and make good
sandwiches and salads.
Serve with Quinoa and Black Beans OR
Quinoa and Black Beans - Low Sodium Version
Special Diet Information - -
- Coumadin (Warfarin)
This recipe is safe for Coumadin (warfarin) users.
- Lactose
Avoid this recipe if you are lactose intolerant.
- Sodium
This is a low sodium recipe.
- GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to
avoid it.
- Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.
Pumpkin Seeds
The Mexicans call pumpkin seeds pepitas and you can find them in the
market in many different forms. The raw white hulled seeds are harder
to work with so I never buy them (let someone else shell your nuts
for you).
The seed kernel is a medium gray/green color and you can find them both
raw and roasted. They are often salted or spiced so check the package carefully. As with most seeds they are high in fat but pepitas are
very high in monounsaturated fat with 4 grams per ounce. Because of
the fat content they will turn rancid more quickly and I buy only
what I need. They will freeze fairly well for about 3 months.
1 ounce raw pumpkin seeds = 153 calories, 13g fat, 2g sat fat,
4g mono fat, 7g protein, 5g carbohydrates, 5mg sodium, 0mg cholesterol
1 tsp ground cumin
1/2 tsp ground cinnamon
1/2 tsp ground nutmeg
1/8 tsp cayenne pepper
1/4 tsp salt
2 Tbsp 2% milk
1/4 cup pumpkin seeds (pepitas)
2 4oz boneless skinless chicken breasts
2 tsp olive oil
Place the cumin, cinnamon, nutmeg and cayenne pepper together in a blender
or mini chopper with the pumpkin seeds.
Process until well blended and the pumpkin seeds are the texture of coarse
corn meal. Place in a small mixing bowl.
Place the milk in a second bowl. Dredge the chicken breasts in the milk
and then the pumpkin seed coating. Dredge a second time in the milk and
then the pumpkin seed coating until well coated.
Place the olive oil in a non stick skillet over medium-high heat. When the
oil is hot, add the coated chicken breasts. Cook for about 8 minutes and
turn. Cook for another 8 minutes and serve.
Servings: 2
Serving size: 1 - 4 oz chicken breast
Nutrition per Serving:
273 Calories, 125 Calories from Fat, 15g Total Fat, 3g Saturated Fat,
378mg Cholesterol, 378mg Sodium, 5g Total Carbs, 1g Dietary Fiber,
1g Sugars, 31g Protein,
Vitamin A 3%
Vitamin C 3%
Calcium 6%
Iron 23%
Vitamin K 12 mcg
Potassium 477 mg
Magnesium 131 mg
Makes 8 Servings
The recipe does not call for a crust. If you
are allowed the carbs, I suppose you could line
the pan with pie dough rolled out to fit.
I supose you could use poe crust sticks but I
think the ready-made (Round crusts) would be more
of a-pain-in-the- ass to make fit than just making
good ol' stir-and-roll from scratch.
If you wish, you could saute, with the sausage,
a small (Chopped) sweet pepper and/Or a sliced
green onion, or two, or a small, sliced, red onion.
4 oz. cream cheese, at room temperature
4 Lg eggs
1/3 C. Whipping cream
1/4 C Freshly grated Parmesan cheese
1 T. Minced fresh chives
1/2 tsp. minced garlic
1/2 tsp. dried Italian Spice
1 C. Shredded Asiago cheese.
(I've substituted Swiss--It works.)
2 C. Shredded full-fat mozzarella cheese
1/2 C. Tomato sauce
2 C Sliced mushrooms, sauteed
2 Italian sausages--Remove casing, crumble & cook
2 T. Ripe Olives--Rinse, drain well & slice.
Preheat the oven to 350°F (175°C).
Butter a 13 x 9-inch baking dish.
In a food processor, blend together the cream cheese
& eggs until smooth.
Add the cream, Parmesan, chives, garlic & Ital.. Spice.
Blend until smooth.
Scatter the Asiago and 1 cup of the mozzarella
in the prepared baking dish.
Pour the egg mixture over the cheese.
Bake for 30 minutes.
Spread with the tomato sauce.
Scatter the mushrooms & sausage over the top.
(And the green pepper & onion, if you are using those.)
Cover with the remaining 1 cup mozzarella.
Sprinkle with the olives.
Turn on the broiler and broil about 6 inches
from the heat until brown and bubbly.
Let sit for 5 minutes or so before cutting.
Per serving:
Effective carbohydrates: 3.5 g
Carbohydrates: 4 g
Fiber: 0.5 g
Protein: 16.3 g
Fat: 25g
Calories: 305
From: Eating Well - Spring 2003, Eating Well for a Healthy Heart Cookbook
Stirring eggs into simmering broth is a classic technique for adding nourishment and body to soup. Asparagus gives it a mild, sweet flavor
and a bit of texture. Serve this quick soup with Parmesan Crisps or
sprinkle with grated Parmesan.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Healthy weight
| High calcium
Servings: 8
Serving Size: about 1 cup each
Active Time: 20 min
Total Time: 20 min
8 cups homemade chicken broth, fat skimmed, or reduced-sodium chicken broth
1/2 cup pastina, or other tiny pasta, such as alphabet or stars
12 oz asparagus, trimmed and cut into 1 1/2-inch diagonal pieces (2 cups)
4 large eggs
1/2 tsp lemon juice
1/4 tsp salt, optional
1. Bring broth to a boil in a Dutch oven or soup pot. Stir in pasta.
Cook, uncovered, over medium-high heat, stirring occasionally, until
pasta is just tender, about 5 minutes. Stir in asparagus; cook for
2 minutes. Reduce heat to medium.
2. Break eggs into a large measuring cup and whisk until well blended.
Add to the gently boiling soup in a thin, steady stream, stirring
constantly with a fork. (Slow stirring will produce large threads;
rapid stirring will break the threads up into small pieces.) Remove
from heat and stir in lemon juice. Taste, adding salt if desired.
Servings: 8
Serving Size: about 1 cup each
Nutrition per Serving:
116 Calories, 4g Fat, 2g Sat, 1 g Mono, 110mg Cholesterol, 9g Protein,
11g Carbs, 1g Fiber, 217mg Sodium, 138mg Potassium
1 Carbohydrate Serving
Exchanges: 1/2 starch, 1/2 vegetable, 1 lean protein, 1/2 fat
2 eggplants (about 2 1/2 pounds total) halved lengthwise
4 red bell peppers
1/4 cup olive oil
2 medium onions, chopped
2 cups chopped leeks, (white and pale-green parts, about 2 large)
6 garlic cloves, minced
8 1/2 cups low-salt chicken broth
3 tablespoons tomato paste
1/4 cup chopped fresh basil
2 tablespoons chopped fresh thyme
salt and pepper to taste
3 tablespoons unsalted butter
1 1/2 tablespoons fresh lemon juice
parmesan-cheese shavings to taste
Preheat oven to 450 degrees. (Or if your oven is broken, prepare a hot fire on the barbecue grill). Pierce eggplants all over with a fork. Place cut side down either on a baking sheet lined with parchment paper, or on the grill. Roast until tender, about 45 minutes in oven, 20 to 30 minutes over charcoal fire. Remove peel and discard. Cut eggplants into large pieces; set aside.
Char bell peppers over gas flame or over charcoal fire until blackened on all sides. Enclose in a paper bag 10 minutes. Peel, seed and coarsely chop peppers.
Heat oil in a large pot over medium-high heat. Add onions and leeks; saute until tender, about 5 minutes. Add garlic and stir 1 minute. Stir in eggplant, peppers, broth and tomato paste.
Bring to a boil. Reduce heat to medium and simmer uncovered until vegetables are very tender and flavors blend, about 45 minutes. Stir in basil and thyme. Cool slightly.
Working in batches, puree soup in blender or food processor until smooth. Return soup to pot. Season to taste with salt and pepper. Add butter and lemon juice; stir over low heat until soup is heated through, about 5 minutes. (Can be prepared 1 day ahead. Cool slightly. Refrigerate uncovered until cold, then cover and keep refrigerated. Bring to a simmer before serving.)
Transfer soup to large bowl, garish with parmesan shavings.
Makes 8 servings.
Calories 219, Fat 13 g, Carbs 22 g, Sodium 137 mg, Fiber 7 g.
2 teaspoons olive oil
2 cups thinly sliced onion
8 ounces spicy turkey Italian sausage
1 cup chopped celery
1 cup sliced carrots
2 garlic cloves, minced
1 bay leaf
5 cups thinly sliced shiitake mushroom caps, about 1/2 pound mushrooms
1 1/2 cups chopped portobello mushrooms
1/2 cup uncooked pearl barley
3 15.75 ounce cans chicken broth
2 tablespoons brandy
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/3 cup coarsely chopped fresh parsley
Heat oil in a large Dutch oven over medium heat. Add onion; cook 5 minutes or until slightly soft. Remove casings from sausage. Add sausage to pan; cook 8 minutes or until sausage is browned, stirring to crumble. Add celery, carrots, garlic and bay leaf; cook 10 minutes or until onions are golden-brown, stirring frequently. Stir in the mushrooms; cook 10 minutes or so until mushrooms release moisture.
Stir in barley, chicken broth, brandy, salt and pepper. Bring to a boil; cover, reduce heat, and simmer 1 hour or until barley is tender. Discard bay leaf. Sprinkle with parsley. Serve immediately.
Makes 6 servings.
Calories 215, Fat 7.2 g, Carbs 23.4 g, Sodium 527 mg, Fiber 4.7 g.
Serves: 1
Preparation time: 5 min
Cooking time: 20 min
1 tsp olive oil
1 boneless, skinless chicken breasts, 4 to 6 oz each
Salt to taste
Freshly ground black pepper
1 Tbsp flour for dredging
2 oz mushrooms, sliced
2 Tbsp Marsala wine
2 1/2 Tbsp low-sodium chicken broth
2 tsp chopped parsley
1. Heat the olive oil in a large, non-stick skillet. While the oil
is heating, season the chicken with salt and pepper and dredge it
in flour.
2. Saute the chicken over medium-high heat until golden brown, about
2 minutes on each side. Remove the chicken to a platter and keep warm.
3. Add the mushrooms, season with salt and pepper and cook, stirring occasionally, until tender. Add the wine, stir with a wooden spoon to
release any caramelized bits that may be stuck to the pan and cook
until the wine is almost completely evaporated.
4. Add the chicken broth , chicken and any juices that have accumulated
on the platter. Simmer until the chicken is cooked through, about
10 minutes.
5. Remove the chicken to a clean serving platter and keep warm. Simmer
the broth mixture until it has reduced by half, about 5 minutes. Spoon
the sauce over the chicken, sprinkle with parsley and serve.
Serving Size: 1 chicken breast
Nutrition per Serving:
243 Calories, 7g Total Fat, 1g Saturated Fat, 4g Monounsaturated Fat,
1g Polyunsaturated Fat, 0g Trans Fatty Acid, 0g Omega-3 Fatty Acid,
1g Omega-6 Fatty Acid, 83mg Cholesterol, 35g Protein,
7g Total Carbs, 1g Dietary Fiber, 0g Soluble Fiber, 0g Insoluble Fiber,
1g Sugar, 25% Calories from Fat, 57% Calories from Protein,
8% Calories from Carbs
From: The American Heart Association Low-Fat, Low-Cholesterol Cookbook,
Third Edition, 2005 by the American Heart Association.
If you have company coming, this dish can easily be doubled or even
tripled. Make it ahead, and then just microwave it to quickly reheat.
Serves: 4
Vegetable oil spray
2 10oz pkg frozen chopped spinach, thawed and squeezed dry
3/4 cup finely chopped onion (yellow preferred)
1/2 cup fat-free sour cream
3 Tbsp grated Parmesan cheese
1/3 cup fat-free milk
1/4 tsp garlic powder
1 Tbsp grated Parmesan cheese
Cooking Instructions
Preheat the oven to 350 degrees F.
Lightly spray a pie pan with vegetable oil spray. In the pan, stir
together all the ingredients except 1 tablespoon Parmesan. Cover with
aluminum foil.
Bake for 25 minutes, or until the onion is just tender. Sprinkle with
1 tablespoon Parmesan.
Cook's Tip - -
If you decide to triple this recipe, use a shallow 13 9 2-inch baking
dish so the onion will cook through completely.
Serves: 4
Nutrition per Serving:
115 Calories, 2.5g Total Fat, 1g Saturated Fat, 0g Trans Fat,
0g Polyunsaturated Fat, 0.5g Monounsaturated Fat, 10mg Cholesterol,
216mg Sodium, 15g Carbs, 5g Fiber, 6g Sugar, 11g Protein
Dietary Exchanges: 2 vegetable, 1/2 other carbohydrate, 1/2 fat
From: The New American Heart Association Cookbook, 7th Edition,
2004 by the American Heart Association.
This dish is very good over any kind of pasta.
Serves: 6
1/4 cup PLUS 1 Tbsp all-purpose flour
1/2 tsp pepper
1/4 tsp salt
6 boneless, skinless chicken breast halves (about 4 oz each), all
visible fat discarded, flattened to 1/4-inch thickness
2 tsp olive oil
1 3/4 cups fat-free, low-sodium chicken broth
1/4 cup fresh lemon juice
1/4 cup dry white wine (regular or nonalcoholic)
1 Tbsp finely snipped fresh parsley
6 thin lemon slices (optional)
In a large resealable plastic bag or paper bag, combine the flour, pepper,
and salt. Add several pieces of the chicken. Seal the bag. Shake to coat
the chicken. Shake off the excess flour. Set the chicken on a plate.
Repeat with the remaining chicken.
Heat a large nonstick skillet over medium-high heat. Pour the oil into
the skillet and swirl to coat the bottom. Cook half the chicken for 2 to
3 minutes, turning to brown on both sides. Transfer to a plate. Repeat
with the remaining chicken.
Pour the broth, lemon juice, and wine into the skillet. Cook for 7 to
8 minutes, or until the sauce is reduced by about one third, scraping
to dislodge any browned bits from the skillet.
Return the chicken to the skillet. Reduce the heat and simmer for 5 to
7 minutes, or until the sauce is slightly thickened, stirring
occasionally. Using a slotted spoon or pancake turner, transfer the
chicken to a platter.
Stir the parsley into the sauce. Pour over the chicken. Garnish with
the lemon slices.
Serves: 6
Nutrition per Serving:
175 Calories, 3g Total Fat, 0.5g Saturated Fat, 0g Trans Fat,
0.5g Polyunsaturated Fat, 1.5g Monounsaturated Fat, 66mg Cholesterol,
189mg Sodium, 6g Carbs, 0g Fiber, 0g Sugar, 28g Protein
Dietary Exchanges: 1/2 starch, 3 very lean meat
