Country Chicken Stew -17g Carb, 3g Fiber, 6g Sugar

Servings: 4

4 oz sliced mushrooms
8 oz frozen mixed pepper stir-fry
1 stalk celery, thinly sliced
1 medium yellow squash, diced
1/4 tsp dried thyme leaves
1 (10-3/4oz) can 98% fat-free reduced-sodium cream of chicken soup
9 oz frozen cooked diced chicken breast meat
1/2 cup frozen green peas
1/4 tsp salt

Place a medium saucepot over medium high heat until
hot. Coat skillet with cooking spray and add mushrooms,
pepper stir-fry, celery, squash and thyme.

Cook 3 minutes and add soup. Bring just to a boil,
reduce heat, cover tightly, and simmer 30 minutes,
stirring occasionally.

Stir in remaining ingredients and cook
5 minutes longer to heat thoroughly.

Servings: 4
Serving Size: 1 1/4 cups
Nutrition per Serving:
208 Calories, 4g Fat, 60mg Cholesterol, 529mg Sodium,
17g Carbohydrate, 3g Dietary Fiber, 6g Sugars, 24g Protein

Diabetic Exchanges: 3 Very Lean Meat, 1 Vegetable, 1 Carbohydrate

From: Quick and Easy Low-Carb Cooking by Nancy Hughes

Stewed Okra & Tomatoes - 11g Carbs, 4g Fiber

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.

Spicy Sausage, Barley and Mushroom Stew - 23.4g Carbs, 4.7g Fiber

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.

Tender Pork and Bean Stew - 18g Carbs, 5g Fiber, 3g Sugar

A bit of almonds inspire this Basque-like stew.

Diabetes-Friendly

Number of Servings: 6

Serving Size: 3-4 oz pork with 1/4 cup beans

1 1/2 lb Pork tenderloin, cut into 1-inch cubes

2 Tbsp unbleached white flour

1/2 Tbsp salt

1/2 tsp pepper

1/2 Tbsp olive oil

1/2 cup chopped onion

1 cup low-fat, low-sodium chicken broth

1 cup diced canned tomatoes

2 Tbsp slivered almonds

1 tsp chili powder

1/4tsp cayenne pepper

1/2 tsp cinnamon

1 can black beans, drained and rinsed

In a plastic bag, combine the flour, salt, and pepper with the

pork cubes. Shake the bag well. Heat the oil in a large stockpot

over medium-high heat. Add the pork and brown on all sides for

about 10 minutes. Add the broth, tomatoes, almonds, and spices.

Bring to a boil, lower the heat, and simmer for 30 minutes.

Add the beans and simmer for 10 more minutes.

Number of Servings: 6

Serving Size: 3-4 oz pork with 1/4 cup beans

Nutrition per Serving:

274 Calories, 79 Calories from Fat, 9g Total Fat,

2g Saturated Fat, 71mg Cholesterol, 417mg Sodium,

18g Total Carbs, 5g Dietary Fiber, 3g Sugars,

31g Protein

Exchanges Per Serving:

1 Starch, 4 Very Lean Meat, 1 Monounsaturated Fat

Carb Choices: 1

Lentil Rice Stew with Turkey Sausage - 37g Carbs, 9.9g Fiber, 5.2g Sugar

From: Prevention's Low-Fat, Low-Cost Freezer Cookbook 

Turkey sausage is often a lean alternative to pork sausage (check 

the label to make sure), and it gives surprisingly good flavor. This 

thick stew features lentils and vegetables in a curry broth. With 

rye bread and a green salad, it makes a great meal.

Prep: 8 min

Cook: 40 min 

Total: 48 min

Serves: 7

8 oz low-fat Italian turkey sausage

2 cups chopped green cabbage

1 cup chopped onions

1 green pepper, chopped

3 cloves garlic, minced

4 cups frozen defatted chicken stock, thawed

1 cup dried lentils

1/2 cup Rice

1 tsp curry powder

1/4 tsp ground black pepper

2 Tbsp minced fresh parsley

1. Coat a Dutch oven with no-stick spray and place over medium-high 

heat until hot. Add the sausage. Cook, stirring, for 5 minutes, or 

until browned. Add the cabbage, onions, green peppers, garlic, and 

1 cup of the stock. Cook, stirring, for 5 minutes, or until the onions 

are soft but not browned.

2. Add the lentils, rice, curry powder, and the remaining 3 cups stock. 

Bring to a boil. Reduce the heat to medium. Cover and cook, stirring occasionally, for 25 minutes, or until the lentils are soft and the 

stew is thick. Add the black pepper and parsley. Stir to combine.

Recipe Notes - -

To freeze, pack the cooled soup in a freezer-quality plastic 

container. To use, thaw overnight in the refrigerator. Transfer 

to a saucepan. Cover and cook, stirring frequently, over low heat 

for 15 minutes, or until hot.

Serves: 7

Nutrition per Serving:

269.3 Calories, 5.6g Fat, 0.5g Saturated Fat, 23.4mg Cholesterol, 

412.7mg Sodium, 37g Carbs, 9.9g Dietary Fiber, 5.2g Total Sugars, 

17.7g Protein

Chinese Chicken Stew - 10g Carbs, 2g Fiber

{Suggestions: To cut down on **sodium use reduced sodium 

chicken stock and soy sauce. Consider leaving the 

"1 Tbsp (15 mL) granulated sugar" out or use a favorite 

suitable substitute. Take care, Gloria}

From: Canadian Living Magazine - March 2001

By The Canadian Living Test Kitchen

Cinnamon, gingerroot, cloves and pepper make chicken come alive 

in this simple recipe.

2 Tbsp (25 mL) vegetable oil

2 lb (1 kg) skinless chicken thighs or drumsticks

1/2 cup (125 mL) chicken stock

1/4 cup (50 mL) soy sauce

1 Tbsp (15 mL) granulated sugar

3 green onions, thinly sliced

6 thin slices gingerroot (or 1/4 tsp/1 mL ground ginger)

1/4 tsp (1 mL) cinnamon

Pinch each ground cloves and pepper

6 cups (1.5 mL) coarsely chopped bok choy OR

6 to 8 stalks baby bok choy (about 1 lb /500 g)

2 tsp (10 mL) cornstarch 

In shallow Dutch oven, heat oil over medium-high heat; brown chicken, 

in batches if necessary. Spoon off fat.

Add stock, soy sauce, sugar, two-thirds of the onions, the ginger, 

cinnamon, cloves and pepper; bring to boil. Reduce heat to medium-low; 

cover and simmer for 25 minutes or until juices run clear when chicken 

is pierced.

Return chicken mixture to boil. Stir in bok choy; cook for 2 minutes. 

Dissolve cornstarch in 2 tsp (10 mL) water; add to pan and cook, 

stirring, for 1 minute or until thickened and bok choy is tender-crisp. Sprinkle with remaining green onions.

TIP: 

If bok choy is unavailable, you can use about 

4 cups (1 L) chopped broccoli.

Servings: 4

Nutrition per Serving: 

294 Calories, 35g Protein, 12 Total Fat, 2g Sat. Fat, 138mg Cholesterol, 

10g Carbs, 2g Fiber, ** 1.311mg Sodium