Grilled Glazed Salmon

Ingredients:  (severing: 4)
2 tablespoons olive oil
1 teaspoon water
1/2 cup red wine vinegar
2 cloves crushed garlic
1 teaspoon garlic salt
1/2 teaspoon freshly ground black pepper
2 teaspoons dried basil
1/2 cup SPLENDA® No Calorie Sweetener,
Granulated
1 1/3 pounds salmon fillet



Directions:
In a shallow baking pan, combine the olive oil, water, red wine vinegar, garlic, garlic salt, black pepper and basil. Place salmon filet in the marinade meat side down, if skin is still on. Marinate for 30 minutes. Preheat an outdoor grill for medium heat and lightly oil grate. Coat the salmon filet lightly with SPLENDA® Granulated Sweetener. Place on grill and cook 12 minutes per side. Baste with marinade periodically while cooking. Salmon is done, when it flakes easily with a fork.
Note: The nutrition data for this recipe includes information for the full amount of the marinade ingredients. Depending on marinating time, ingredients, cooking method, etc., the actual amount of the marinade consumed will vary.

Nutritional Facts
Calories 360
Calories from Fat 210
Total Fat 23g
Saturated Fat 4g
Cholesterol 90mg
Sodium 540mg
Total Carbs 6g
Dietary Fiber 0g
Sugars 2g
Protein 30g

Stuffed Greek-style Chicken Breasts

Ingredients: (Servings: 4)

• 4 5-ounce boneless, skinless chicken breast halves
• 4 water-packed canned artichoke hearts, minced
• ¼ cup onion, minced
• 1 teaspoon crushed dried oregano, preferably Greek
• salt (optional)
• freshly ground pepper
• 1 tablespoon olive oil
• 1 cup fat-free no-salt-added canned chicken broth
• ¼ cup + 1 1/2 tablespoons fresh lemon juice
• 4 slices lemon
• 2 teaspoons cornstarch
• chopped parsley for garnish 

Directions:

1. Remove all visible fat from chicken, rinse and pat dry. Season chicken with salt (if using) and pepper. 
2. Place halves between 2 pieces of plastic wrap and pound with the flat side of a meat mallet until the chicken is very thin and flat. 
3. Combine artichoke hearts, onion, and oregano.
4. Spoon equal amounts of the artichoke mixture into the center of each pounded chicken breast to form a log. Roll up. Secure with a toothpick or skewer.
5. Heat oil in a non-stick skillet over medium heat. Add chicken and brown evenly on all sides. If some of the stuffing drops out, don't despair. It will flavor the sauce.
6. Pour on broth and lemon juice.
7. Top chicken with lemon slices, cover and simmer until chicken is cooked through (about 15 to 20 minutes).
8. Transfer chicken to a platter, discarding toothpicks/skewers. Keep warm (covering it in foil and putting it in the oven should work well).
9. Using a fork, mix cornstarch with the remaining 1 1/2 tablespoons lemon juice. Add to skillet and stir over high heat until slightly thickened.
10. Spoon lemon sauce onto chicken.  Garnish with the cooked lemon slices and parsley.

Per serving:	224 calories (21% calories from fat), 21 g protein, 35 g protein, 5 g total fat (0.8 g saturated fat), 8 g carbohydrates, 1 g dietary fiber, 82 mg cholesterol, 401 mg potassium, 339 mg sodium
Diabetic exchanges:	4 lean protein, 1/2 carbohydrate (1 1/2 vegetable)

 

 

Savory Italian Grilled Chicken

6 chicken breasts

1/4 cup olive oil

3 cloves garlic, crushed

fresh ground black pepper

1/4 cup fresh basil leaf, chopped

1/4 cup melted butter

3 sprigs fresh rosemary

1 tablespoon parmesan cheese

Directions

To grill, skin chicken breasts and rub in pepper to taste. Blend basil, olive oil, butter, garlic and parmesan cheese at low speed

using an electric blender, chopper or processor till smooth. Baste chicken lightly with mixture. Grill over medium coals

basting during cooking time with basil sauce. During this time add the rosemary branches to coals for added smoke flavor.

Do this 2 or 3 times. Grill 10 minutes each side depending on barbecue temperature. Garnish with fresh basil and serve this

grilled chicken recipe with rice or Italian pasta.

Nutritional Facts

Calories 403

Calories from Fat 273 (67%)

Amount Per Serving %DV

Total Fat 30.3g 46%

Greek Meatballs with Lemon Dip

Ingredients: (24 kebabs)
Meatballs
2 small red onions
1 pound ground lean lamb
1 small onion, very finely chopped
1/2 cup cooked white rice
1 garlic clove, crushed
1 tablespoon chopped
Fresh thyme
1/2 teaspoon freshly grated nutmeg
Finely grated zest of 1 lemon
1 large red bell pepper, seeded and cut into 24 small squares
Olive oil for brushing
Salt and pepper

Dip
1 1/2 teaspoons arrowroot
Juice of 2 small lemons
1/2 cup low-fat, reduced-sodium chicken broth
1 small egg
2 teaspoons chopped fresh thyme
Salt and pepper

Directions:
1    Soak 24 long wooden skewers in warm water for about 10 minutes, then drain. Preheat the grill or oven broiler to medium.
2    Cut each red onion into 12 thin wedges, keeping them still attached at the root end.
3    Combine the lamb, finely chopped onion, cooked rice, garlic, thyme, nutmeg, and lemon zest in a bowl, and season lightly with salt and pepper. Mix well using your hands. Shape the meat mixture into 24 small balls.
4    Thread 1 meatball, 1 piece of pepper, and 1 onion wedge onto each skewer. Arrange in one layer on grill rack or broiler pan. (The kebabs can be prepared 3 to 4 hours ahead and then kept in the refrigerator, covered with plastic wrap.) Brush lightly with oil and grill for 15 to 18 minutes, turning occasionally, until golden brown and thoroughly cooked.
5    Meanwhile, make the dip. Mix the arrowroot with about half of the lemon juice, then stir in the rest of the juice. Heat the broth in a small saucepan until boiling, then stir in the arrowroot and lemon juice mixture. Bring to a boil, stirring constantly, then remove from the heat.
6    In a bowl, beat the egg lightly. Slowly pour in the hot broth mixture in a thin, steady stream, whisking constantly. Return to the pan and whisk over a low heat for about 4 minutes or until the sauce is smooth and thick. Do not boil or the egg may curdle. Stir in the chopped thyme, and season lightly with salt and pepper.
7    Serve the meatball skewers with the hot lemon sauce.

Per serving (two kebabs): 88 cal, 3 g fat (1 g sat), 6 g carbs, 9 g protein, 1 g fiber, 43 mg chol, 54 mg sodium

Salmon with Polenta

Ingredients:

• 2 celery ribs, chopped
• 1 medium onion, chopped
• 2 tbs. olive oil, divided
• 1 can (28 oz.) diced tomatoes, undrained
• 1 can (8 oz.) tomato sauce
• 1/4 cup minced fresh parsley
• 1 tsp. Italian seasoning
• 1/2 tsp. dried thyme
• 1/2 tsp. dried basil
• 1/2 tsp. Pepper
• 3 cups water
• 1/2 tsp. Salt
• 1 cup cornmeal
• 1/4 cup all-purpose flour
• 6 salmon fillets (6 oz. each) 

Directions:

1.  In Dutch oven, sauté celery and onion in 1 tbs. oil until tender. Add tomatoes, tomato sauce, parsley, Italian seasoning, thyme, basil, and pepper. Cover and simmer 15 to 20 minutes, stirring occasionally.

2. In large, heavy saucepan, bring water and salt to a boil. Reduce heat to a gentle boil; slowly whisk in cornmeal. Cook and stir with wooden spoon 15 to 20 minutes or until polenta is thickened and pulls away cleanly from sides of pan.

3. Place flour in large, shallow bowl; coat salmon on both sides. In large skillet, brown salmon in remaining oil. Transfer salmon to tomato mixture; cook, uncovered, 3 to 5 minutes or until fish flakes easily with a fork. Serve salmon and sauce with polenta. Yield: 6 servings ($2.63 per serving).

Per serving:

• Calories: 495
• Fat: 23g
• Saturated Fat: 4g
• Cholesterol: 100mg
• Sodium: 652mg
• Carbs: 31g
• Protein: 38g
• Fiber: 5g

One serving equals 1 salmon fillet with 1/2 cup polenta and 2/3 cup sauce.

Turkey Sausage Patties

Ingredients:

• 1 small onion, finely chopped
• 1/4 cup dry bread crumbs
• 1 teaspoon rubbed sage
• 1/2 teaspoon salt
• 1/2 teaspoon paprika
• 1/4 teaspoon pepper
• 1 pound lean ground turkey
• 2 teaspoons canola oil

Directions:
1. In a large bowl, combine the onion, bread crumbs, sage, salt, paprika, and pepper. Crumble turkey over mixture and mix well. Shape into six patties. Cover and refrigerate for 2 hours.

2. In a large nonstick skillet over medium heat, cook patties in oil for 7 minutes on each side or until meat is no longer pink.

Per serving:

• Calories: 150
• Fat: 8g
• Saturated Fat: 2g
• Cholesterol: 60mg
• Sodium: 307mg
• Carbs: 4g
• Protein: 14g
• Fiber: trace

Diabetic exchanges: 1-1/2 lean meat, 1 vegetable, 1 fat

Broccoli Rabe with Sautéed Cremini Mushrooms

Ingredients:

• 1 tablespoon extra-virgin olive oil
• 2 cups sliced cremini mushrooms (about 5 ounces/150 g)
• 1 tablespoon finely chopped flat-leaf parsley
• 1 clove garlic, crushed
• Pinch of crushed red pepper, or to taste
• 1 bunch broccoli rabe (about 1 pound/500 g), 1 inch/2.5 cm trimmed from stems, cut into 1 1/2-inch/1-cm lengths

Directions:

1. Heat the oil in a large nonstick skillet set over medium-high heat until hot enough to sizzle a mushroom. Add the mushrooms and cook, stirring, until golden, 4 to 5 minutes. Stir in the parsley, garlic, and red pepper flakes until blended. Remove to a plate and set aside.

2. Rinse the broccoli rabe and lightly shake in a colander, leaving some water clinging to the leaves. Heat the same skillet over medium heat until hot enough that a drop of water sizzles. Add the broccoli rabe and stir until wilted, about 10 minutes. Reduce the heat to medium-low. Cover and cook until tender, 4 to 5 minutes.

3. Stir in the mushrooms and cook, stirring, until reheated, about 1 minute.

Per serving:

• Calories: 76
• Fat: 4 g
• Saturated Fat: 1 g
• Cholesterol: 0 mg
• Sodium: 36 mg
• Carbs: 7 g
• Protein: 5 g
• Fiber: 1g

Harvest Pork Roast

Ingredients: (Serves 8)
1 butternut squash (about 2 pounds), peeled, seeded, and cut into 2-inch pieces
2 red onions, cut into wedges
2 large red bell peppers, seeded and cut into 2-inch pieces   
2 tablespoons olive oil
1 teaspoon salt
1 teaspoon black pepper
1 teaspoon ground ginger
1/2 teaspoon ground allspice
1/2 teaspoon ground cinnamon
1 boneless pork loin roast (about 2 pounds)
2 cups apple cider

Directions:
1    Preheat the oven to 400°F. Place the squash, onions, and peppers in a large roasting pan. Drizzle with the oil, sprinkle with 1/2 teaspoon salt and 1/2 teaspoon black pepper, and toss to coat well. Set aside.
2    In a small bowl, combine the ginger, allspice, and cinnamon and stir to blend well. Remove 1 teaspoon spice mixture, place in a small saucepan, and set aside.
3    Add the remaining 1/2 teaspoon salt and 1/2 teaspoon black pepper to the bowl with the spice mixture. Rub the mixture over the meat and place the meat on a rack in the pan. Roast until the vegetables are tender and an instant-read thermometer inserted in the center of the meat reaches 150°F, about 1 hour.
4    Meanwhile, add the cider to the saucepan with the spice mixture. Bring to a boil over high heat and cook until thick and syrupy and reduced to about 1/2 cup, about 40 minutes.
5    When the meat is cooked, transfer to a cutting board and let stand for 10 minutes. Pour 1/2 of the cider mixture over the vegetables in the pan and toss to coat well. Roast for 5 minutes. Serve with the meat. Use the rest of the cider mixture as gravy.

Per serving: 294 cal, 11 g fat (3 g sat), 25 g carbs, 25 g protein, 4 g fiber, 73 mg chol, 360 mg sodium

Grilled Turkey Breast with Basil & Mozzarella

Ingredients: (Servings: 4)
Olive oil for coating
1 package Honeysuckle White® Turkey Breast
4 slice mozzarella cheese
1 small bunch fresh basil leaves
Salt and freshly ground pepper
1/4 cup salted butter, at room temperature
1 large clove garlic, minced
1/8 teaspoon cayenne pepper

Directions:
Prepare your gas or charcoal grill for medium-high direct heat grilling. Oil the grill rack. Butterfly the turkey breasts using a long, thin, sharp knife: Cut each turkey tenderloin horizontally into the thickest part, to within 1/2-inch of the other side (so that it can be opened like a book) then cut each in two. Do the following with each breast: Open the tenderloin like a book and place between sheets of plastic wrap. Pound lightly, using a meat mallet, to even out the thickness. Remove the top sheet of wrap. Place 1 slice of cheese and a few basil leaves on one half of the breast. Sprinkle with salt and pepper and close the breast. Coat with a little olive oil, and sprinkle both sides with salt and pepper. In a small bowl, combine the remaining 3 ingredients with a fork and mix well. Form into a log in waxed paper and refrigerate until ready for use. Grill turkey breasts
for 3 to 5 minutes on each side, or until no longer pink in the center. Top each breast with a pat of the garlic butter.

Nutritional Facts
Servings: 6.9oz/194.6g
Calories per serving: 350
Calories from fat 163
Total fat: 18 g

Saturated fat: 12 g
Cholesterol: 146 mg
Sodium: 200 mg
Carbohydrate: 1 g
Fiber Carbs: 0 g
Sugar Carbs: 1 g
Protein: 42 g

Italian Wedding Soup

Ingredients: (Servings: 8)

 1 Bag Italian frozen meatballs

12 c. low-sodium chicken broth

1 lb. fresh spinach

2 large eggs

2 Tbs freshly grated parmesan , plus extra for garnish

Salt and pepper to taste

Directions:

Bring broth to a boil in a large pot over medium-high heat. Add meatballs and spinach, simmer until cooked through (about 8

minutes). Whisk eggs and parmesan in a medium bowl until blended. Stir soup in circular motion, slowly add egg mixture stirring

gently to form thin strands of egg (about 1 minute). Season to taste with salt and pepper, garnish with remaining cheese.

Nutrition Facts

calories 150

fat 5g

cholesterol 50mg

carbs 3g

sugars 1g

Seared Fish Steaks with Tomato-Olive Sauce

Ingredients: (Serves 4)
1 tablespoon lime juice
4 teaspoons olive oil, divided
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
4 1-inch thick swordfish (4 ounces each) or halibut steaks (6 ounces each)
1/2 cup chopped onion
1 clove garlic, minced
1/2 teaspoon ground cumin
Pinch of crushed red pepper
1 can (10 ounces) diced tomatoes with green chiles
1/3 cup water
1 tablespoon chopped pitted green olives
2 teaspoon drained capers, rinsed
Lime wedges

Directions:
1    Preheat the oven to 425°F. Coat a baking sheet with nonstick spray.
2    Mix lime juice, 1 teaspoon oil, salt, and pepper in a shallow glass dish. Add the fish steaks and turn to coat. Cover and marinate in the refrigerator for 10 to 20 minutes.
3    Meanwhile, heat 2 teaspoons oil in medium saucepan over medium heat. Add the onion and cook, stirring often, until softened, 3 to 4 minutes. Add the garlic, cumin, and red pepper. Cook, stirring, for 30 seconds. Add the tomatoes and water. Bring to a simmer. Cook over medium heat, stirring occasionally, until thickened, about 10 minutes.
4    While sauce is simmering, cook the fish. Heat the remaining 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add the fish and cook until nicely seared on one side, 2 to 3 minutes. Transfer the fish to the baking sheet, seared side up. Bake until the fish is opaque in the center, 8 to 10 minutes.
5    Stir the olives and capers into the tomato sauce. Season with pepper. Top each fish steak with sauce and serve with lime wedges.

Per serving (one fish steak and 1/4 cup sauce): 198 cal, 10 g fat (2 g sat), 6 g carbs, 22 g protein, 1 g fiber, 41 mg chol, 551 mg sodium

Mexican Tostadas

Ingredients: (Serves 8)
Tostadas
2 pounds boneless, skinless chicken breasts
2 tablespoons canola oil
2 large red or green bell peppers, seeded and coarsely chopped
2 large yellow onions, chopped
2 large garlic cloves, thinly sliced
1 tablespoon chili powder
2 teaspoons paprika
1 teaspoon ground cumin
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 can (14 ounces) chopped tomatoes with juice, no salt added
1/2 teaspoon sugar
1 can (15 ounces) pinto beans
8 (6-inch) soft corn tortillas

Toppings
2 large tomatoes, cut into 1-inch dice
2 cups shredded iceberg lettuce
4 pickled jalapeño chiles, coarsely chopped
1 cup shredded reduced-fat cheddar cheese
1/2 cup low-fat sour cream
2 radishes, sliced
Bottled chunky tomato salsa
 

Directions:
1    In a large saucepan, place the chicken breasts; add enough cold water to cover. Bring to a boil over high heat, then reduce the heat to medium-low and simmer, uncovered, for 20 minutes. Using a slotted spoon, transfer the chicken to a rack to cool. Shred the meat and set aside.
2    Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Add the peppers, onions, and garlic. Sauté until softened, about 8 minutes. Stir in the chili powder, paprika, cumin, pepper, and salt; cook 2 minutes. Stir in the tomatoes with their juice and the sugar. Simmer, uncovered, until the sauce thickens, about 8 minutes. Remove from the heat and keep warm. Meanwhile, in a small saucepan, heat the beans over medium heat in their liquid; drain well.
3    In a heavy skillet, heat the remaining oil and toast the tortillas, one at a time, over high heat, until slightly crisp and lightly browned, about 1 minute on each side. Keep hot in foil.
4    To assemble each of the 8 tostadas, divide the tomato sauce, beans, chicken, diced tomato, and lettuce among all 8 tostadas. Sprinkle with a few jalapeños. Top with 1 tablespoon each of the cheddar cheese and sour cream, plus a radish slice and some salsa, if desired.

Per serving (one tostada): 329 cal, 8 g fat (1 g sat), 34 g carbs, 32 g protein, 8 g fiber, 67 mg chol, 435 mg sodium

Pot Roast in Red Wine

Ingredients: (Servings: 12)

• cooking spray
• 3 slices non-fat turkey bacon, cut into 1-inch pieces
• 1 3-pound beef roast, any kind
• 1 large onion, peeled, stuck with 4 whole cloves
• 2 ounces grated carrot
• 3 large cloves garlic, sliced thin
• 1 cup dry red wine
• 1 bay leaf
• 4 sprigs thyme
• ¼ cup chopped flat-leaf parsley
• 2 large Russet potatoes, peeled and cut into 6 pieces
• 2 medium carrots, peeled and sliced
• 1 pound green beans, ends snipped
• 8 ounces mushrooms
• freshly ground pepper (to taste)

Directions:

1. Lightly coat a large non-stick skillet with cooking spray. Add the turkey bacon and sauté until it begins to crisp.
2. Add the beef, and brown on all sides.
3. Transfer turkey bacon and beef to a 3 1/2-quart or larger crockery slow cooker. Add onion, grated carrot, garlic, wine, bay leaf, thyme, and parsley.
4. Cover and cook on low for 5 to 6 hours or on high for 2 to 3 hours.
5. When beef is almost done, cook potatoes until almost tender (about 10 to 15 minutes).
6. Add carrots and green beans. Continue to cook for another 4 to 5 minutes.
7. Drain vegetables and keep warm.
8. Meanwhile, lightly coat a large non-stick skillet with cooking spray. Add the mushrooms and sauté over high heat until they are tender and all liquid is absorbed.
9. Transfer beef to a carving board and let stand for 10 minutes before slicing against the grain to make thin slices.
10. Arrange beef slices on a heated serving platter. Discard clove-stuck onion, bay leaves, and thyme sprigs.
11. Stir cooked vegetables and mushrooms into pan juice of the slow cooker to warm. Spoon the vegetables and pan juices over the beef.
12. Season to taste with pepper and serve immediately.

Per 4-ounce meat serving with vegetables:	352 calories (26% calories from fat), 40 g protein, 10 g total fat (3.3 g saturated fat), 25 g carbohydrates, 5 g dietary fiber, 111 mg cholesterol, 112 mg sodium
Diabetic exchanges:	4 lean protein, 1 1/2 carbohydrate (1 bread/starch, 2 vegetable)

 

Grilled Salmon in Ciabatta

Ingredients: (Serves 4)
Juice of 1 lime
3 tablespoons chopped fresh basil
4 (4 ounce) skinless salmon fillets
2 1/2 tablespoons plain low-fat yogurt
2 1/2 tablespoons low-fat mayonnaise
1/2 teaspoon finely grated lime zest
4 ciabatta or whole-wheat rolls, about 2 ounces each
Salt and pepper
Mixed salad leaves, such as arugula, baby spinach, and red chard  

Directions:
1    Mix together the lime juice, 2 tablespoons of the basil, and salt and pepper to taste in a shallow, nonmetallic dish. Add the salmon fillets and turn them in the mixture to coat well all over. Cover and leave to marinate in the refrigerator for 30 minutes.
2    Meanwhile, mix together the yogurt, mayonnaise, lime zest, and remaining tablespoon basil in a small bowl. Season lightly with salt and pepper. Cover and refrigerate until needed.
3    Preheat the grill to medium-high. Remove the salmon fillets from the marinade and place them on a clean, well-oiled rack. Brush the salmon with a little of the marinade, then grill until the fish it’s just cooked and the flesh is beginning to flake, about 4 to 5 minutes on each side. Brush the marinade again after you have turned the fillets. While the fish is cooking, wrap the ciabatta rolls in foil and warm them for 5 minutes.
4    Split the ciabatta rolls in half and spread the cut sides with the basil mayonnaise. Put a cooked salmon fillet on the bottom half of each roll and top with a few mixed salad leaves. Put the top half of each roll in place and serve immediately.

Per serving: 356 cal, 13 g fat (2 g sat), 30 g carbs, 28 g protein, 2 g fiber, 78 g chol, 429 mg sodium

Spinach and Goat Cheese Omelet

Ingredients: (Serves: 1)
2 cups baby spinach, rinsed
2 tablespoons crumbled goat cheese or feta cheese
1 tablespoon chopped scallion
1 large egg
2 large egg whites
1/4 teaspoon hot red pepper sauce, such as Tabasco
Pinch of salt
Pinch of freshly ground pepper
1 teaspoon olive oil 

Directions:
1    Bring an inch of water to a boil in a large saucepan. Drop in spinach and cook just until wilted, about 30 seconds. Drain, press out liquid and chop coarsely. Or, place spinach in a microwave-safe bowl, cover with vented plastic wrap, and microwave at high power for 1 to 2 minutes. Place the spinach in a small bowl. Stir in the cheese and scallion.
2    Blend egg, egg whites, hot sauce, salt, and pepper briskly with a fork in a medium bowl. Heat oil in a 7- to 10-inch nonstick skillet over medium-high heat until hot. Tilt the skillet to swirl oil over surface. Pour in egg mixture. Immediately, stir egg mixture with heat-resistant spatula or fork for a few seconds. Then, use spatula to push cooked portions at edges toward the center, tilting the skillet to allow uncooked egg mixture to fill in areas around edges. Sprinkle spinach mixture over the omelet. Continue to cook until almost set, and the bottom is light golden. The entire cooking process should take about 1 minute.
3    Use spatula to fold one-third of the omelet over the filling. Tip the skillet and, using spatula as a guide, slide the omelet onto a plate so that it lands, folded in thirds, seam-side down.

Per serving: 235 cal, 15 g fat (6 g sat), 4 g carbs, 20 g protein, 1 g fiber, 228 mg chol, 471 mg sodium

Stir-fry Pork with Rice

Ingredients: (Servings: 4)

• 1 tablespoon olive oil
• 2 large garlic cloves, minced
• 1 2-inch piece fresh ginger, peeled and minced
• 1 large onion, thinly sliced
• 4 large mushroom caps, cleaned and sliced
• 4 scallions, white part and 4 inches green, cut into 2-inch pieces
• 1 pounds boneless center-cut pork loin chop, trimmed of all fat and cut into thin strips
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon balsamic vinegar
• 2 teaspoons cornstarch
• 1 cup fat-free low-sodium chicken broth
• 2 cups hot cooked long-grain rice
• sprigs of fresh cilantro for garnish

Directions:

1. Heat 1/2 tablespoon of the olive oil in a large non-stick skillet or wok over high heat.
2. When hot, add garlic, ginger, onion, mushrooms, and scallion. Stir-fry for 4 to 5 minutes, until vegetables are limp.
3. Transfer to a heated platter; keep warm.
4. In a small cup, stir together the soy sauce, balsamic vinegar, and cornstarch until cornstarch dissolves.
5. Add the remaining olive oil to the skillet and distribute the pork over the bottom of the skillet. Stir-fry until pork is browned on both sides (about 4 minutes). Return onion-mushroom mixture to the skillet.
6. Add the broth to the skillet, then stir in the soy sauce-cornstarch mixture. Continue to cook, stirring occasionally until mixture comes to a boil and sauce thickens slightly.
7. Serve over rice with a spring of cilantro for garnish, if you want.

Per serving:	226 calories (27% calories from fat), 26 g protein, 10 g total fat (2.7 g saturated fat), 32 g carbohydrate, 2 g dietary fiber, 59 mg cholesterol, 326 mg sodium
Diabetic exchanges:	3 lean meat, 1 1/2 carbohydrate (1 1/2 bread/starch), 2 vegetable

 

Orange-Glazed Roasted Plums

Ingredients: (Serves 4)

1 teaspoon grated orange zest or grated fresh ginger
1/4 cup fresh orange juice
3 tablespoons firmly packed brown sugar
2 teaspoons unsalted butter
4 medium plums, cut in half and pitted
2 tablespoons slivered almonds
1/2 cup fat-free vanilla yogurt

Directions:

1    Preheat the oven to 400°F. Coat an 8-inch square baking dish with nonstick spray.
2    Combine the orange zest (or ginger), orange juice, and brown sugar in a small saucepan. Bring to a simmer, stirring to dissolve the sugar. Remove from the heat, add butter, and stir until melted.
3    Place the plums, cut side up, in the baking dish. Pour the orange juice mixture over the plums. Cover with aluminum foil and bake until the plums are almost tender, 20 to 25 minutes.
4    Baste the plums with the orange syrup and sprinkle with the almonds. Bake, uncovered, until the plums are tender and glazed, 10 to 15 minutes, basting once or twice. Serve the plums warm or chilled, drizzled with the syrup and accompanied by a dollop of yogurt.

Per serving (2 plum halves, 2 tablespoons syrup, 2 tablespoons yogurt): 151 cal, 4 g fat (1 g sat), 28 g carbs, 3 g protein, 1 g fiber, 6 mg chol, 25 mg sodium

Chicken Breasts with Peaches & Ginger

Ingredients: (Serves 4)
1 bunch scallions, trimmed
1 pound boneless skinless chicken breast halves, trimmed
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
2 teaspoons canola oil
3 tablespoons apple-cider vinegar
2 tablespoons sugar
1/2 cup no-sugar-added peach juice or nectar, or apple juice
2 tablespoons grated fresh ginger
1 1/4 cups reduced-sodium chicken broth
1 large peach, peeled and sliced (1/2-inch wedges)
2 teaspoons cornstarch
2 teaspoons water 

Directions:
1 Chop the scallions, keeping all of the white portions and 1/4 cup of the green portions separately.
2 If the chicken pieces are large, cut them in half lengthwise so that you have at least 4 pieces. Place the chicken between 2 pieces of plastic wrap and pound with a rolling pin or meat mallet into a 1/2-inch thickness. Season with salt and pepper.
3 Heat the oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until browned and no longer pink in the center, 3 to 3 1/2 minutes per side. Transfer to a plate.
4 Add the vinegar and sugar to the skillet. Stir to dissolve the sugar. Cook, swirling the skillet, until the syrup turns dark amber, 30 to 60 seconds. Add the scallion whites, peach juice, and ginger. Bring to a boil, stirring to scrape up any caramelized bits in the skillet. Cook for 1 minute. Add the broth and peaches. Return to a boil. Cook, turning the peaches from time to time, until tender, 2 to 4 minutes. Mix the cornstarch and water. Add to sauce. Cook, stirring, until slightly thickened, about 30 seconds. Reduce the heat to low and return the chicken and any accumulated juices to the skillet. Simmer gently until the chicken is heated through, about 1 minute. Garnish with the remaining scallions.

Per serving: 223 cal, 4 g fat (1 g sat), 17 g carbs, 28 g protein, 1 g fiber, 67 mg chol, 275 mg sodium

Fried Catfish

Ingredients: (Servings: 4)

• 1/3 cup stone-ground yellow cornmeal
• 1 teaspoon good-quality chili powder
• 1 teaspoon ground cumin
• ½ teaspoon ground coriander
• ½ teaspoon salt (optional)
• ¼ teaspoon freshly ground pepper
• 4 catfish fillets, 5 ounces each
• cooking spray
• 2 teaspoon olive oil 

 

 Directions:

1. Preheat oven to 400°F.
2. In a shallow bowl, combine cornmeal, chili powder, cumin, coriander, salt (if using), and pepper. Dredge catfish fillets in cornmeal mixture, shaking off any excess.
3. Lightly coat a large ovenproof skillet with cooking spray
4. Add olive oil and place over medium-high heat. Add the catfish and sauté for about 3 minutes per side, turning once, until catfish starts to brown.
5. Transfer skillet to the oven and bake for another 8 to 10 minutes, until fish flakes when tested with a fork.
6. Serve at once.

Per serving:	191 calories (32% calories from fat), 24 g protein, 7 g total fat (1.4 g saturated fat), 8 g carbohydrate, 1 g dietary fiber, 82 mg cholesterol, 69 mg sodium
Diabetic exchanges:	3 lean protein, 1/2 carbohydrate (bread/starch)

 

 

Brussels Sprouts with Canadian Bacon

Ingredients: (Servings: 12)

• 2 pounds fresh Brussels sprouts
• 1 tablespoon reduced-calorie margarine
• 2 shallots, minced
• 3 ounces Canadian bacon, cut into 1/4-inch dice
• 2 tablespoons fresh lemon juice
• salt (to taste)
• freshly ground pepper (to taste)

  

Directions:

1. After slicing off the stem ends, slice the Brussels sprouts thin.
2. Heat margarine in a large non-stick skillet over medium heat.  Add shallots and Canadian bacon, sauteing and stirring frequently until shallots are soft and bacon is browned (about 5 minutes).
3. Toss in the Brussels sprouts and continue to cook, stirring frequently until Brussels sprouts are cooked (about 5 minutes).
4. Add lemon juice and continue to cook for another minute.
5. Serve hot.

Per serving:	52 calories (20% calories from fat), 4 g protein, 1 g total fat (0.3 g saturated fat), 8 g carbohydrate, 3 g dietary fiber, 4 mg cholesterol, 125 mg sodium
Exchanges:	2 vegetable