From www.foodfit.com
This recipe serves: 4
For the chicken:
1 oz dried mushrooms
2 Tbsp olive oil
1 1/4 lb skinless, boneless chicken thighs
Salt to taste
Freshly ground black pepper
1/2 cup white wine
1/2 cup canned, chopped, Italian tomatoes
For the barley:
1 Tbsp olive oil
1/2 cup chopped onion
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Serves: 12 // Preparation time: 10 minutes // Cooking time: 25 minutes
Nonstick cooking spray
1/4 cup (1/2 stick) unsalted butter
1/2 cup brown sugar, firmly packed
1 large egg
1/2 cup canned pumpkin puree
1 tsp freshly grated ginger root
1 cup all purpose flour
1/4 tsp baking soda
1 tsp baking powder
1/4 tsp salt
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4tsp ground allspice
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Pumpkin Bisque
Source: The following recipe from
The American Institute for Cancer Research
Ingredients:
1 Tbsp canola oil
1 Granny Smith apple, peeled, cored & chopped
1 leek, white part only, finely chopped
4 cups vegetable broth
1 yam or sweet potato, peeled, halved lengthwise and cut in 1/2-inch slices
1 (16 oz) can puréed pumpkin
1/4 tsp dried thyme leaves
Salt & freshly ground pepper
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From www.diabetesselfmanagement.com
Preparation time: 25 minutes
Soaking time: 8–12 hours
Cooking time: 1 1/2 hours
1 lb dried small red beans
2 quarts water
1 1/4 cups cubed, fresh calabaza or pumpkin (may substitute
canned pumpkin)
1/4 cup tomato sauce, unsalted
Sofrito:
1 tsp vegetable oil
2 oz extra-lean cured ham, chopped finely
1 onion, chopped finely
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From Fiona Haynes, Your Guide to Low Fat Cooking
at about.com
Prep Time: 10min
Cook Time: 35min
Course: Dinner, Entree, Main Course
Special: Easy
Type of Prep: Braise
Cuisine: U.S. Regional
Occasion: Fall, Family Dinner, Winter
This lean pork chop dish is aromatic and delicious. Serve
with noodles, skinny mashed potatoes or rice.
1 Tbsp canola oil
4 4-5 oz boneless pork loin chops
1 stick of celery
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Cornflake crumbs give this skinless chicken a crisp coating
even in the microwave oven. Energy-saving tip: The most
energy-efficient way to cook small amounts of meat is in the microwave.
Number of Servings: 2
Serving Size: 2 ounces
1 boneless, skinless chicken breast, split
1/4 cup low-fat (1%) milk
1/4 cup cornflakes crumbs
1/4 tsp chopped fresh rosemary or coriander
1 pinch pepper
1. Rinse and dry chicken pieces thoroughly. Dip in milk.
Don’t let yourself get bored with basic brown rice and
whole grain bread. Your grocer’s shelves are full of
nutritious whole grains. Consider adding the following
to your usual routine:
Soba noodles:
These chewy Japanese noodles cook quickly — in about
three minutes — in boiling water and are available in
some supermarkets and at most Asian markets. They’re
wonderful with any assortment of fresh veggies.
Wheat berries:
This is a nutty-flavored grain that takes a while to
cook (about an hour), but the texture and flavor are
worth the wait. Use wheat berries to add interest to
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From Better Homes and Gardens Diabetic Living
Prep: 15 minutes
Chill: 2 to 24 hours
Bake: 40 to 50 minutes
Carb Choices: 1
Since the chicken bakes in the oven, it makes sense to cook another
part of your meal in it too. Pair the crispy, zippy chicken with
oven-baked new potatoes or baked squash, cooking them alongside
the chicken on a second oven rack. Round out your no-hassle meal
with a micro-cooked green vegetable such as asparagus, beans, or
broccoli.
1/4 cup Dijon-style mustard
2 Tbsp water
2 tsp snipped fresh thyme or 3/4 tsp dried thyme, crushed
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From The American Institute for Cancer Research AICR
Gussying Up The Bird
Last week we said phytochemical-rich vegetables have dark colors -
deep green, yellow, orange, or red. So cooking with healthy veggies
means a beautiful dish. In this recipe, a pinwheel of sliced chicken
breast on a bed of pureed red peppers is as gorgeous as it is
delicious. And we didn’t even mention all the carotenoids and
vitamin C you’re getting with your meat.
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¬¬Peeling Your Own Peppers¬¬
If you prefer using fresh, red peppers and peeling them yourself,
this is the best way to go:
Use two red peppers. Coat peppers lightly with olive oil. Spear one
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Chicken Salad with Red Pepper, Asian Pear and Snow Peas with Ginger
Dressing - 9g Carbs, 2g Fiber
From The American Institute for Cancer Research AICR
Yield: Makes 4 servings or about 4 cups
16 snow peas, strings pulled off
1 1/2 cup roasted chicken breast, torn in 1-inch pieces
1 medium red bell pepper, seeded and cut
in 1/2-inch x 1-inch pieces
1 cup Napa cabbage, cut crosswise into 1/2-inch strips
1/2 Asian pear, cored and thinly sliced lengthwise
1/2 cup red onion, cut in thin crescents
1 Tbsp red wine vinegar
2 tsp lime juice
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