This issue, all recipes are from Mr. Food’s Diabetic Dinners in a Dash, copyright (c) 2006 American Diabetes Association. Reprinted with permission. To order copies of the book, please call: 1-800-232-6733, or order online at: http://store.diabetes.org.
Tropical
Shrimp
Ingredients:
1 tablespoon peanut oil
3 scallions, thinly sliced
2 teaspoons curry powder*
1/2 teaspoon ground ginger*
1/2 teaspoon chili powder*
1/4 teaspoon salt
1/4 teaspoon black pepper
3/4 cup plus 1 tablespoon light coconut milk
1 tablespoon fresh lime juice
1 teaspoon sugar
1 pound large shrimp, peeled and deveined, with tails left on (about 28 shrimp)
Instructions:
In a large skillet, heat the oil over medium heat. Add the scallions and sauté
for one minute. Add the curry powder, ginger, chili powder, salt, and pepper.
Stir until the scallions are well coated with the seasonings. Add the coconut
milk, lime juice, and sugar; bring to a boil. Reduce the heat to low and simmer
until the sauce reduces and thickens, about five minutes. Add the shrimp and
sauté for about three minutes, stirring constantly, until they turn pink.
Serve immediately.
Serves seven (serving size four shrimp); per serving: 79 calories (35 from fat), 4g total fat (1.4g saturated fat), 75mg cholesterol, 183mg sodium, 3g total carbohydrate, 1g sugar, 8g protein. Exchanges: 1 very lean meat, 1 fat.
*To make this a gluten-free recipe, use the seasonings with no added starch from a gluten-containing source.
Greek Chicken
Ingredients:
1 tablespoon vegetable oil
6 boneless, skinless chicken breast cutlets (4 ounces each)
1/2 teaspoon salt
1/4 teaspoon black pepper
1 jar (12 ounces) chicken gravy*
1/4 cup dry white wine
1-1/2 teaspoons fresh lemon juice
1-1/2 teaspoon dried oregano*
2 tablespoons sliced black olives (optional)
1/4 cup crumbled real feta cheese (optional)
Instructions:
In a large skillet, heat the oil over medium-high heat. Season the chicken with
the salt and pepper then brown for three to four minutes per side. In a small
bowl, combine the gravy, wine, lemon juice, and oregano; mix well. Pour over
the chicken and simmer for four to five minutes, or until no pink remains in
the chicken. Top with olives and feta cheese, if desired, and serve.
Serves six, each serving: 176 calories (50 from fat), 6g total fat (1.1g saturated fat), 67mg cholesterol, 585mg sodium, 3g carbohydrate, 0g sugars, 25g protein. Exchanges: 4 very lean meat, 1 fat.
*To make this a gluten-free recipe, use gluten-free gravy and seasoning with no added starch from a gluten-containing source.
Orange
Cream Pie
Ingredients:
1 container (8 ounces) fat-free frozen whipped topping, thawed
1 package (8 ounces) fat-free cream cheese, softened
1 teaspoon vanilla extract
1 package (4-serving-size) sugar-free orange gelatin
1 nine-inch reduced-fat graham cracker crust
Instructions:
In a medium bowl, cream together the whipped topping and cream cheese until
smooth. Add the vanilla extract; beat until well combined. Sprinkle the gelatin
mix over the top; stir until well combined. Pour the orange cream mixture into
the pie crust; cover and chill for at least two hours, or until set.
Serves 12; each slice: 118 calories (18 from fat), 2g fat, 2mg cholesterol, 193mg sodium, 18g carbohydrate, 7g sugar, 4g protein. Exchanges: 1 carbohydrate, 1/2 fat.
Chinese Chicken Salad
Ingredients:
1 tablespoon peanut oil
4 garlic cloves, minced
1/3 cup dry-roasted, unsalted peanuts
2 tablespoons light soy sauce*
2 tablespoons white vinegar
3 tablespoons sugar
3-1/2 tablespoons canola oil
1 head Napa or Chinese cabbage, washed and cut into bite-sized pieces
2 cups cooked chunked boneless, skinless chicken breast (12 ounces)
1 small carrot, shredded
Instructions:
In a medium saucepan, heat the peanut oil over medium heat. Add the garlic and
peanuts and sauté for three to five minutes, until the garlic is lightly
toasted. Reduce the heat to medium-low and add the soy sauce, vinegar, sugar,
and canola oil. Cook for two minutes, until heated through. In a large bowl,
combine the cabbage, chicken and carrot. Pour the warm dressing over the cabbage
mixture; toss until well coated. Serve immediately.
Makes eight servings; serving size: 1-2/3 cups: 211 calories (111 from fat), 2g total fat (1.6g saturated fat), 36mg cholesterol, 187mg sodium, 10g carbohydrate, 2g fiber, 7g sugars, 16g protein. Exchanges: 1/2 carbohydrate, 1 vegetable, 2 lean meat, 1 fat.
*To make this a gluten-free recipe, use gluten-free soy sauce or pure tamari.