diabetic recipes from jodi of this n that
Low-Fat Spicy Chicken Tortillas Serves 25
5 flour tortilla 10 Inch
1 pound ground chicken cooked and drained 1/3 cup fine dry breadcrumbs
1 cup salsa thick and chunky
1/4 teaspoon pepper
1 teaspoon Italian seasoning or 1/2 teaspoon oregano plus 1/2 teaspoon
basil
Preheat oven to 400ºF.Mix together all ingredients except flour
tortillas. Divide evenly among the 5 tortillas, spreading mixture on
only 1/2 the circle. Fold tortilla over and press edges gently to seal.
Place on baking sheet. Bake for 10- 15 mins or until heated through and
crispy outside. Allow to stand several mins before cutting. Cut each
tortilla into 5 wedges. "2 Points Per Serving Per serving: 95 Cals; 3g
Total Fat; (26% cals from fat); 7g Protein; 10g Carb; 17 mg Chol; 143 mg
Sodium Food Exchanges: 1/2 Grain Starch); 1 Lean Meat; 0 Vegetable; 0
Fruit; 0 Fat; 0 Other Carbs
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CILANTRO-LIME CHICKEN THIGHS
6 servings (2 thighs each)
Source Diabetes Cookbook for Dummies
12 ounces plain lowfat yogurt
1 bunch cilantro, roughly chopped
Juice from 2 limes
7 cloves garlic
1/2 teaspoon salt
2 teaspoons pepper, coarse grind
12 boneless, skinless chicken thighs, about 4 pounds
Nonstick cooking spray
Combine the yogurt, cilantro, lime juice, garlic, salt, and pepper in a
food processor.Pulse to combine to make a marinade.Place the chicken in
an extra large (2-gallon) resealable plastic bag. Pour the marinade over
the chicken. Seal the bag. Gently work the marinade over the chicken to
coat thoroughly. Place in the refrigerator and allow to marinate 6 to 8
hrs. When ready to cook the chicken, preheat the oven to 350
degrees. Spray a roasting pan with the nonstick cooking spray and place
the marinated chicken in a roasting pan. Reserve the marinade. Cook the
chicken for 1 hr, basting with marinade as necessary for the first half
of cooking time.Cook the chicken until the internal temp reaches 180
degrees, measured with a meat thermometer. Nutritional Info Per Serving
(2 chicken thighs): Cals: 263, Fat: 12 g, Chol: 102 mg, Sod: 133 mg,
Carb: 7 g, Protein: 30 g Diabetic Exchanges: 4 Lean Meat, 1/2 Milk
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Easy Seafood Lasagna 4 servings
4 ounces curly or plain lasagna noodles (4 noodles)
1 1/2 cups coarsely shredded zucchini
1 cup coarsely shredded carrot
1/2 cup chopped onion
1/2 cup part-skim ricotta cheese
4 ounces drained canned shrimp, patted dry
4 ounces drained canned crabmeat, squeezed dry 1 tablespoon minced fresh
basil
2 teaspoons fresh lime juice
1/4 teaspoon ground red pepper
1 tablespoon cornstarch
1/4 teaspoon salt
2 cups tomato sauce (no salt added)
1 1/2 ounces skim-milk mozzarella cheese, grated Preheat oven to 375º
F. In large pot of boiling water, cook lasagna noodles 10-12 mins, until
tender. Drain, discarding liquid; rinse with cold water. Drain again.
Cut each noodle in half lengthwise; keeping noodles flat and separate,
cover with plastic wrap and set aside. In large nonstick skillet,
combine zucchini, carrot, onion and 1/3 cup water; bring liquid to a
boil. Cook over medium-high heat, stirring constantly, until water is
evaporated and vegetables are dry (do not brown). Transfer cooked
vegetables to large bowl. Add ricotta cheese, shrimp, crabmeat, basil,
juice and pepper; with fork, mix well. Place cooked noodles onto work
surface; spread each with an equal amount of cheese mixture. Starting at
narrow ends, loosely roll noodles jelly-roll fashion; place into 10 x 7"
baking dish, cut-side down. In medium saucepan, combine cornstarch and
salt; add tomato sauce, stirring until cornstarch is dissolved. Cook
over medium-low heat, stirring constantly, until mixture comes to a boil
and is slightly thickened. Spoon sauce mixture over and around lasagna
rolls; sprinkle rolls evenly with mozzarella cheese. Bake, covered, 45
mins, until heated through. Remove from oven; let stand 10 mins. SERVING
SIZE: 1/4 of Lasagna (2 LASAGNA ROLLS, ONE-FOURTH OF THE SAUCE) POINTS:
6 SELECTIONS: 3 1/2 Vegetables, 2 Proteins, 1 1/4 Breads, 15 Optional
Cals. PER SERVING: 312 Cals, 6 g Total Fat, 3 g Sat Fat, 90 mg Chol, 404
mg Sodium, 40 g Total Carb, 4 g Dietary Fiber, 25 g Protein, 229 mg
Calcium.