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Diabetic Recipes

OPEN-FACED CHICKEN CORDON BLEU

������ Servings: 4

��� INGREDIENTS

������ 4 (3 oz.) Chicken Breast (skinless, boneless), 1 Tablespoon Fat-Free Margarine, 4 Slices Fat-Free Turkey Ham,�4 Slices Lowfat Swiss Cheese

DIRECTIONS

1. Pound chicken breasts to flatten. Melt margarine in non-stick � skillet over medium heat. Cook chicken 1 minute on each side. � Place in square pan.

2. Top each breast with a slice of ham. Pour pan drippings over chicken. � Cover with tin foil and bake at 375 degrees F. for 25 minutes. � Uncover and add a slice of cheese over each chicken breast.

3. Cover and bake for an additional 5 minutes.

BAKED ORANGE ROUGHY

������ Servings: 4 (2-1/2 to 3 ounces fish fillet)

��� INGREDIENTS

��� 1 Pound Orange Roughy Fillets, 1/4 Cup Lemon Juice, 1 Teaspoon Tarragon Leaves,�2 Teaspoons Dried Mustard

DIRECTIONS

1. Place fillets in large casserole that has been sprayed with nonstick � spray. Squeeze lemon juice over fillets. Sprinkle dried mustard � and tarragon leaves over fish.

2. Bake at 400 degrees F. for 25 minutes.

BEEF STROGANOFF

������ Servings: 6

��� INGREDIENTS:

������ 1-1/2 Pounds Lean Round Steak (cut in 1/4-inch strips), 2 Tablespoons Dry Onion Soup Mix, 1 Can (6 oz.) Sliced Mushrooms,�1 Cup Fat-Free Sour Cream

DIRECTIONS:

1. Brown round steak in skillet. Add soup mix and can of mushrooms � with liquid to skillet. Heat until bubbly.

2. Slowly add sour cream and cook until thoroughly heated. � Good served over noodles.

LEMON GARLIC ROAST PORK

������ Servings: 12

��� INGREDIENTS

������ 1 (3 Pounds) Lean Boneless Pork Loin Roast, 3/4 Teaspoon Grated Lemon Rind, 3 Garlic Cloves (minced), 1 Can (14-1/2 oz.) Low-Salt Chicken Broth

DIRECTIONS

1. Trim fat from pork. Combine lemon rind and garlic and � rub evenly over pork. Place pork in a casserole dish and � add broth.

2. Bake at 400 degrees F. for 30 minutes. Turn pork over and � bake an additional 35 minutes. Discard broth and serve.

"FLOWER POWER" CAESAR SALAD

������ Servings: 6

�� Notes: This salad keeps for 3 days in a glass (not metal) bowl in the refrigerator, if well covered.

INGREDIENTS

��� 3 cups broccoli flowerets. 3 cups cauliflower flowerets,�1 cup sliced red cabbage,�3 tablespoons grated Parmesan cheese, 3/4 cup Lighter Caesar Dressing (recipe follows) or bottled low-fat Caesar dressing, 1/2 teaspoon freshly ground pepper

DIRECTIONS

1. Wash vegetables well; drain thoroughly. Combine all ingredients � in a glass bowl and mix well. (Optional: Steam the veggies for � 3 or 4 minutes if your prefer them softer.)

LIGHTER CAESAR DRESSING

������ Yield: About 1 cup

Notes: Dressing will keep 4-5 days in the refrigerator.

��� INGREDIENTS

��� 1/2 cup non-fat yogurt, 1/4 cup fat-free or low-fat mayonnaise,�1 clove garlic, crushed,�1/4 cup grated Parmesan cheese,�1/2 teaspoon Worcestershire sauce, 2 tablespoons lemon juice (to taste),�3/4 teaspoon salt (to taste),�Freshly ground pepper, to taste

DIRECTIONS

1. Combine all ingredients and mix well; chill.

SPINACH VEGETABLE KUGEL

������ Servings: 10 to 12 (Reheats well or may be frozen)

��� INGREDIENTS:

10 oz. package (300g) fresh spinach, 2 onions, chopped,�1 stalk celery, chopped,�1 red pepper, chopped,�3 carrots, grated,�1 cup mushrooms, chopped,�1 tablespoon olive oil,�2 eggs plus 2 whites (or 3 eggs),�3/4 teaspoon salt, 1/4 teaspoon each pepper and garlic powder, 1/2 teaspoon dried basil, 1/4 cup matzo meal

DIRECTIONS:

1. Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and � discard tough stems. Cook spinach in a covered saucepan until wilted, � about 3 minutes (or microwave on HIGH for 4 minutes). Don't add any � water. The water clinging to the leaves will provide enough steam to � cook it. Cool and squeeze dry.

2. Heat oil in a non-stick skillet on medium heat. Saut� onion, celery, � red pepper and carrots for 5 minutes, until golden. Add mushrooms and � cook 5 minutes longer (or cook vegetables uncovered in the microwave � for 6 to 8 minutes on HIGH).

3. Chop spinach coarsely. Combine with remaining ingredients and mix well. � Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F � for 45 to 50 minutes, until firm. Cut into squares to serve.

ZESTY GARLIC CHICKEN

������ Serves: 6

��� Notes: Reheats and/or freezes well; can be doubled.

��� INGREDIENTS

��� 3 onions, sliced,�3-1/2 pounds (1.6 kg) chicken, cut up,�15 cloves garlic (about 1 head), peeled, Pepper, paprika & basil to taste, 1-1/4 cup tomato sauce (or 11oz. can Passover tomato mushroom sauce), 1/2 cup Szechwan-style duck sauce

DIRECTIONS

1. Preheat oven to 350F. Spray a large roasting pan with non-stick � spray. Place onions in bottom of pan. Remove skin and excess fat from � the chicken. Place chicken in roasting pan. Crush 3 of the garlic cloves and run them over the chicken. Season with pepper, paprika and basil. Pour tomato sauce and duck sauce over chicken. Scatter � remaining garlic around chicken. Cover pan tightly with foil. Bake � chicken at 350F covered for 1-1/2 hours. Uncover and bake 1/2 hour longer, basting occasionally with pan juices.

FLOURLESS FUDGE SQUARES

���� Yield: 25 squares (1 square = 1 serving)

�� Notes: These freeze well

�� INGREDIENTS

��� 1/4 cup tub margarine, 6 ounces semi-sweet or bittersweet chocolate, 1/2 cup granulated sugar, 1 egg plus 2 egg whites (or 2 eggs),�1 teaspoon vanilla or Sabra liqueur, 1/2 cup almonds or filberts, finely ground, 3/4 cup Passover cereal (Crispy-O's or frosted flake style cereal), finely crushed

DIRECTIONS

1. Preheat oven to 325 degrees F. Melt margarine and chocolate together � on low heat; stir until smooth. (You can microwave them together on � MEDIUM for 2 to 2-1/2 minutes, stirring twice, just until melted.) � Cool slightly. Blend chocolate together with sugar, egg, egg whites � and flavoring. Add nuts and cereal; mix well. Spread evenly in a � sprayed 8" square Pyrex dish. 2. Bake at 325 degrees F. for 30 to 35 minutes, until top is dry to the � touch. When cool, chill until firm. Cut into squares. Serve at room � temperature.

CHICKEN TENDERS WITH ROASTED GARLIC, MUSHROOMS, AND ONIONS

������ Servings: 4 Serving Size: About 1 cup

������ INGREDIENTS

��� 1 garlic bulb,�2 teaspoons olive oil, 1 pound chicken tenders, or boneless, skinless chicken � � � breasts cut into 3/4-inch strips, 1 teaspoon salt, 1 teaspoon pepper,�1/2 cup all-purpose flour, 1-1/2 Tablespoon olive oil,�1 medium onion, sliced, 1/2 pound mushrooms, sliced,�3 green onions, chopped

DIRECTIONS

1. Preheat the oven to 350 degrees F. Slice the top of the � garlic bulb so that the garlic pieces are just exposed. Place � the bulb on a small baking dish and rub 1 teaspoon of olive � oil over the skin. Put the garlic in the oven and bake for � 20 to 30 minutes, or until the garlic bulb is soft to the � touch. Remove the garlic and allow it to cool.

2. Once cool, break open the garlic bulb and squeeze the garlic � pulp from the skin. Discard any of the skin or peel. Puree the � roasted garlic in a food processor until it is a paste.

3. Season the chicken tenders with salt and pepper. Place the � flour in a separate, shallow bowl, then dredge the chicken � through the flour until it is coated. Heat 1 Tablespoon of olive � oil in a pan over medium-high heat. Add the chicken to the pan and � cook until all sides are golden brown and the chicken is � thoroughly cooked, about 8-10 minutes. Remove the chicken from � the pan and set aside.

4. Add 1/2 Tablespoon of olive oil to the pan and add the onions. � Cook until tender, about 5 minutes. Add the mushrooms and cook � for an additional 3-5 minutes, or until the mushrooms are � tender. Add the chicken tenders and roasted garlic puree to the � pan. Stir the contents together. Serve immediately and garnish � with the chopped green onions.

GRILLED PORTOBELLO MUSHROOMS

���� Servings: 4 Serving Size: 1/2 Portobello cap

INGREDIENTS:

1 Tablespoon garlic, minced,�2 teaspoons fresh rosemary, minced,�2 Tablespoons olive oil, 2 Tablespoons balsamic vinegar,�2 Portobello mushroom caps

DIRECTIONS:

1. In a small bowl, combine the garlic, rosemary, olive oil, � and vinegar. Mix well. Using a pastry brush, cover both � sides of the Portobello mushrooms with the mixture. Cover � and refrigerate for 30 minutes.

2. Preheat the grill or oven broiler. Grill the mushrooms on low � heat, or place them on a rack that is low in the oven. Cook � each side of the Portobello for 5 minutes. Serve immediately.

GRILLED MARINATED PORK TENDERLOIN

���� Servings: 4 �Serving Size: 4 ounces

���� INGREDIENTS

��� 1/4 cup balsamic vinegar,�2 Tablespoons olive oil, 1 Tablespoon garlic, chopped, 1 Tablespoon fresh rosemary, minced,�1 Tablespoon oregano, minced, 2 pork tenderloins, about 1-1/4 pounds total

DIRECTIONS

1. In a medium bowl, combine the balsamic vinegar and the garlic. � Add the olive oil slowly while whisking to fully combine. Add the � rosemary and oregano and whisk for another minute. Place the pork � tenderloins in a shallow dish and pour the marinade over them. � Refrigerate, covered, overnight. Turn the tenderloins periodically � to allow the marinade to soak in.

2. Preheat a grill or oven broiler to medium heat. Place the tenderloins � on the grill and discard the marinade. Turn the tenderloins � periodically to cook fully. Cook for 20-25 minutes, or until the � tenderloins reach an internal temperature of 155 degrees F. Allow � the meat to rest for 3-5 minutes before serving.

EASY BLUEBERRY MUFFINS

���� Servings: 12 Serving Size: 1 Muffin

���� INGREDIENTS

��� 2/3 cup sugar,�1/2 teaspoon salt,�2-1/2 cups all-purpose flour, 1 Tablespoon baking powder, 1 large egg, 1/3 cup vegetable oil,1-1/4 cups reduced fat (2%) milk,�1 teaspoon vanilla extract, 1 cup fresh or frozen blueberries

DIRECTIONS

1. Preheat the oven to 400 degrees F. Combine the sugar, salt, � flour, and baking powder. In a separate bowl, combine the liquid ingredients. Make a well in the center of the dry ingredients and add the liquid ingredients and the blueberries. Mix with a fork � until it forms a loose batter.

2. Lightly coat a muffin pan with nonstick cooking spray. Spoon the � batter into the pan until the cups are 3/4 filled. Bake for 18-20 � minutes, or until the tops are golden brown and the centers are firm.

CRUNCHY POTATO SALAD

Yield: 6 cups - Servings: 12

������ INGREDIENTS

��� 1-1/2 pounds red-skinned potatoes,�1 cup chopped celery,�1/2 cup chopped green bell pepper, 1/2 cup julienne-cut radishes (approximately 6 radishes), � 1/2 cup chopped red onion, 2 large hard-cooked egg whites, chopped,�1/2 cup nonfat sour cream, 2 cups reduced-calorie mayonnaise, 3 tablespoons red wine vinegar,�1 tablespoon Butter Buds Sprinkles, 2 packets Sweet'N Low granulated sugar substitute, � 3/4 teaspoon celery seed, 1/2 teaspoon dry mustard, 1/4 teaspoon each: salt and freshly ground pepper

DIRECTIONS

1. Cook the potatoes in a large pot of boiling water until tender; drain.

2. When cool enough to handle, cut into chunks and transfer to a large � bowl. Add the celery, bell pepper, radishes, onion and egg whites.

3. In a small bowl, combine the remaining ingredients; add to the potato � mixture and toss until well blended.

4. Cover and refrigerate several hours for the flavors to blend. Stir � well before serving.

5. This salad will keep several days in the refrigerator.

����

BARBECUE COLESLAW

���� Servings: 8

�� INGREDIENTS:

��� 1/4 cider vinegar, Sugar substitute to equal 2 tablespoons granulated sugar, 2/3 cup bottled sugar-free barbecue sauce, 1/4 cup water, 2 tablespoons mayonnaise, 1 teaspoon dry mustard, Hot-pepper sauce to taste, 6 cups shredded cabbage (1-1/2-to-2 pound head), 2 cups shredded carrot (about 3 medium carrots)

DIRECTIONS:

1. Combine vinegar and sugar substitute in a small saucepan. Cook over � low heat just until sugar substitute is dissolved. Stir in barbecue � sauce, water, mayonnaise, dry mustard and hot-pepper sauce.

2. Combine cabbage and carrots in a large bowl. Pour dressing over; � toss to combine. Refrigerate, covered, until ready to serve.

GRILLED T-BONE STEAK

���� Serves: 6

�� INGREDIENTS

��� 2 cloves garlic, 1 tablespoon fresh rosemary leaves, 1/4 teaspoon red-pepper flakes, 1/3 cup extra-virgin olive oil,�2 tablespoons fresh lemon juice, 2 T-bone steaks (3 pounds total), each 1 inch thick, Slivered oil-packed sun-dried tomatoes for garnish, Fresh rosemary sprigs for garnish

DIRECTIONS

1. Combine garlic, rosemary, red-pepper flakes, oil and lemon juice � in a blender or food processor. Whirl until marinade is blended.

2. Place steak in a heavy-duty plastic food-storage bag. Add marinade; � push out air and seal. Turn bag over to coat meat. Marinate at � least 30 minutes; if marinating longer, refrigerate.

3. Heat broiler, or prepare a charcoal grill with medium-hot coals, or � heat gas grill to medium-high. Position broiler rack or grill rack � 4 inches from source of heat.

4. Broil or grill steaks 5 to 6 minutes per side for medium-rare to � medium (until an instant-read thermometer registers an internal � temperature of 145 degrees F to 160 degrees F.) or longer for � well-done (until thermometer registers 170 degrees F.). Garnish � steaks with sun-dried tomatoes and rosemary sprigs.

CITRUS ICE

���� Servings: 4 Serving Size: 1/2 cup

INGREDIENTS

��� 1/4 cup granulated sugar replacement, 1 cup each unsweetened orange & grapefruit juices, 1 cup water, 1 envelope unflavored gelatin,�1/4 cup lemon juice

DIRECTIONS

1. Combine sugar replacement, water & gelatin in a saucepan. Bring to a boil, reduce heat and simmer for 5 minutes.

2. Cool slightly and then add in the juices. 3. Transfer to freezer trays and freeze until mushy.

4. Scrape into mixing bowl and beat until just loosened. Return to freezer tray.

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