This slightly sweet sauce is bursting with flavor from dried tart red
Cherries. Look for them in your grocer’s produce area or on the
Shelf with the other dried fruits.
Makes 4 servings
Ingredients
4 skinless, boneless medium chicken breast halves (12 ounces total)
Ground nutmeg
1/3 cup reduced-sodium chicken broth
1/3 cup unsweetened pineapple juice
2 teaspoons cornstarch
1 teaspoon brown sugar
Dash pepper
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Yield: 4 servings
Source: "Diabetes Cookbook for Dummies"
1 Tbsp olive oil
1 Tbsp slivered almonds
1 small onion, thinly sliced
2 tsp curry powder
16 oz pineapple tidbits, drained
1 Tbsp cider vinegar
1/4 tsp salt
1 Tbsp honey
1 Tbsp brown seedless raisins
In a small saucepan, heat the oil over medium heat.
Add the almonds and gently toss in the oil.
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Using cilantro instead of the more traditional basil in the
pesto induces a lively, pungent fragrance, and adds a marvelous
flavor to mild whitefish.
Number of Servings: 4 Serving Size: 3-1/2 oz. fish
4 fish fillets such as white fish, scrod, sole, or flounder
2 Tbsp lemon juice, fresh
2 clove garlic, minced
2 cups cilantro
1 Tbsp olive oil
1/2 tsp salt
1/2 tsp crushed red pepper flakes
1. Preheat the oven to 400 degrees F. Prepare a shallow baking
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8 Servings
Eggplant Dip has a great texture with a tangy, vinegary, seasoned
taste that is mellowed with the pita. I also like to smear the dip
inside warm crepes for a different kind of presentation.
1 eggplant (1 1/2 lb)
1/2 medium onion, grated or finely chopped
2 Tbsp capers
2 Tbsp freshly squeezed lemon juice
1/4 cup olive oil
1/2 tsp dried oregano
1/2 tsp salt or to taste
3/4 tsp freshly ground black pepper
1 Tbsp red wine vinegar
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This dish is baked and flavored with a Mediterranean-style
tomato, onion, and garlic sauce to make it lower in fat and salt.
2 tsp olive oil
1 large onion, sliced
1 can (16 oz) whole tomatoes, drained (reserve juice) and
coarsely chopped
1 bay leaf
1 clove garlic, minced
1 cup dry white wine
1/2 cup reserved tomato juice, from canned tomatoes
1/4 cup lemon juice
1/4 cup orange juice
1 Tbsp fresh grated orange peel
1 tsp fennel seeds, crushed
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This simple fish dish is quite elegant with its subtle flavor of
rosemary. Don’t worry about a few shreds of potato that remain
in the skillet. Serve them over the fish. Pair this entree with
steamed asparagus and a large green salad with tomatoes.
12 oz thick fish filet, such as cod or halibut, cut in half
1 small potato, about 5 oz
Salt and black pepper to taste
1/4 tsp dried rosemary leaves, crushed
1 Tbsp extra-virgin olive oil
1. Rinse the fish under cold running water and pat dry. Sprinkle
with salt and pepper to taste.
2. Peel the potato and grate on the large holes of a grater.
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3 cs. fresh broccoli florets
1/2 c. grape tomatoes
1/2 c, chopped red onion
1/2 c. sliced black olives
1/4 c. plus 2 tbsp light olive oil vinaigrette or Italian dressing
1/2 c. crumbled reduced-fat feta cheese
Combine the broccoli, tomatoes, onion and olives in a large bowl. Pour the
dressing over the salad, and toss to mix.
Add the feta cheese, and toss again.
Chill for at least 30 minutes before serving.
Makes 6 Servings.
73 Calories, 3.6 g Protein, 4.6 g Total Fat, 6 g Carbohydrates, 3 mg
Cholesterol, 264 mg Sodium, 2 g Fiber
1 4 1/4 pound fresh turkey breast
1 pound ground lean veal
1/4 cup liquid egg substitute
1/2 teaspoon ground nutmeg
freshly ground pepper
1/4 teaspoon kosher salt
1 2-ounce piece lean smoked ham cut into 1/2 inch slices
bouquet garni (parsley, fresh thyme, and bay leaf tied together)
2 onions
2 whole cloves
2 carrots
1 clove garlic
4 whole peppercorns
Bone the turkey breast, scraping the meat away from the bone without breaking
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4 cups (moderately packed) fresh spinach, coarsely chopped
2 to 3 tbsps. sun-dried tomatoes in olive oil and Italian seasonings, drained
and julienned
1/3 c shredded reduced-fat mozzarella cheese
2 tbsps. grated Parmesan cheese
4 5-oz. boneless, skinless chicken breast halves
1 tsp. dried Italian seasoning
3/4 tsp. garlic powder
1/4 tsp. salt
1/2 tsp. ground black pepper
1 tbsp. extra virgin olive oil
Coat a large nonstick skillet with nonstick cooking spray.
Add the spinach, and cook over medium-high heat, 2 minutes, or until the spinach
is wilted.
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1/2 pound snow peas
1/4 cup water
1/2 cup sweet pepper, diced
1 tablespoon butter or margarine
1 tablespoon olive oil
3/4 pound scallops
1/2 teaspoon salt, optional
Trim the peas by cutting off the stem end.
Place them in a large skillet that has a tightly fitting cover and add the water
and cook, covered, for 2 minutes or so.
Take the cover off and cook for a minute or so more.
Add the sweet pepper, butter and oil.
Stir in the scallops and saute over very high heat for 2 to 4 minutes. Serve at
once.
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