COOKING LIGHT/American Diabetes Association - Delicious Recipes for Diabetes
Page 8
PER SERVING (serving size: 1 sirloin patty and ¾ cup sauce):
Food Choices: ½ Starch, 2 Nonstarchy Vegetables, 3 Lean Proteins
Calories 246; Fat 8g (sat 2g, mono 2g, poly 0.5g, trans 0g); Protein 25g; Carbohydrate 18g; Fiber 2g; Sugars 9g; Cholesterol 60mg; Iron 3mg; Sodium 286mg; Potassium 844mg; Phosphorus 245mg; Calcium 52mg
Small Change, Big Result
Typically stir-fried with a hefty amount of oil, this pepper steak is made with lean sirloin and prepared with cooking spray to cut fat and calories. Using frozen stir-fry peppers and canned tomatoes adds a generous amount of low-carb veggies—and makes it easy enough for the busiest weeknight.
Chipotle Grilled Pork Tenderloin with Strawberry-Avocado Salsa
Hands-on Time: 15 minutes
Total Time: 2 hours, 30 minutes
Serves: 12
If pressed for time, grill the pork a day ahead, refrigerate, and serve it at room temperature; slice the pork just before serving.
Pork:
1½ cups (¼-inch-thick) slices onion
¼ cup minced chipotle chile, canned in adobo sauce
3 tablespoons fresh lime juice
2 garlic cloves, crushed
3 (1-pound) pork tenderloins, trimmed
1 teaspoon salt
Cooking spray
Salsa:
5 cups quartered fresh strawberries (about 2 quarts)
1⅓ cups chopped peeled avocado (about 1 large)
¼ cup thinly sliced green onions
¼ cup chopped fresh cilantro
3 tablespoons fresh lime juice
¼ teaspoon salt
1 To prepare pork, combine first 4 ingredients in a large zip-top plastic bag. Add pork; seal and marinate in refrigerator 2 hours, turning bag occasionally.
2 Preheat grill to medium-high heat.
3 Remove pork from bag; discard marinade. Sprinkle pork with 1 teaspoon salt. Place pork on grill rack coated with cooking spray. Grill 20 minutes or until a thermometer registers 160° (slightly pink), turning occasionally. Let stand 10 minutes; slice.
4 To prepare salsa, combine strawberries and remaining ingredients in a medium bowl; toss gently. Serve immediately with pork.
PER SERVING (serving size: 3 ounces pork and about ⅓ cup salsa):
Food Choices: ½ Fruit, 3 Lean Proteins
Calories 180; Fat 6.6g (sat 1.8g, mono 3.2g, poly 0.8g, trans 0g); Protein 23g; Carbohydrate 7g; Fiber 2g; Sugars 4g; Cholesterol 63mg; Iron 2mg; Sodium 348mg; Potassium 555mg; Phosphorus 248mg; Calcium 19mg
Speedy Chicken and Cheese Enchiladas
Hands-on Time: 12 minutes
Total Time: 15 minutes
Serves: 4
Rotisserie chicken and prechopped vegetables speed up prep for this casserole. You can pick your degree of hotness on the enchilada sauce—mild, medium, or hot.
Cooking spray
1 cup prechopped white onion
1 cup prechopped red bell pepper
¾ cup enchilada sauce
2 cups chopped skinless, boneless rotisserie chicken breast (about 8 ounces)
4 ounces preshredded reduced-fat 4-cheese Mexican-blend cheese (about 1 cup), divided
½ teaspoon ground cumin
8 (6-inch) corn tortillas
¼ cup fat-free sour cream
¼ cup chopped tomato
¼ cup chopped fresh cilantro
1 Preheat broiler.
2 Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add onion and pepper; sauté 2 minutes or until crisp-tender. Add enchilada sauce; bring to a boil. Cover, reduce heat, and simmer 5 minutes.
3 Combine chicken, ¾ cup cheese, and cumin, tossing well.
4 Wrap tortillas in damp paper towels; microwave at HIGH 30 seconds or until warm. Spoon ¼ cup chicken mixture in center of each tortilla; roll up. Place tortillas, seam sides down, in an 11 x 7–inch glass or ceramic baking dish coated with cooking spray. Pour sauce mixture over enchiladas; broil 3 minutes or until thoroughly heated. Sprinkle ¼ cup cheese over enchiladas, and broil 1 minute or until cheese melts. Serve with sour cream, tomato, and cilantro.
PER SERVING (serving size: 2 enchiladas, 1 tablespoon sour cream, 1 tablespoon tomato, and 1 tablespoon cilantro):
Food Choices: 1½ Starches, 1 Nonstarchy Vegetable, 3 Lean Proteins
Calories 311; Fat 9.5g (sat 3.2g, mono 1.8g, poly 1.1g, trans 0g); Protein 28g; Carbohydrate 30g; Fiber 4g; Sugars 6g; Cholesterol 63mg; Iron 1mg; Sodium 427mg; Potassium 488mg; Phosphorus 386mg; Calcium 329mg
Chicken and Asparagus in White Wine Sauce
Hands-on Time: 20 minutes
Total Time: 20 minutes
Serves: 4
This tasty chicken and asparagus with white wine sauce is easy enough for a weeknight dinner but impressive enough for company. The recipe works equally well with green beans in place of asparagus, although you’ll miss out on a Power Food. You can use chicken stock in place of wine, if you like.
4 (4-ounce) skinless, boneless chicken breast halves
½ teaspoon salt
¼ teaspoon freshly ground black pepper
2 tablespoons olive oil
3 tablespoons all-purpose flour
½ cup dry white wine
½ cup unsalted chicken stock (such as Swanson)
2 garlic cloves, minced
1 pound asparagus spears, trimmed
2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1⅓ cups cooked quinoa
1 Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to ¼-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken breasts with salt and freshly ground black pepper.
2 Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Place flour in a shallow dish. Dredge chicken in flour. Add chicken to pan; cook 3 minutes on each side or until done. Remove chicken from pan; keep warm.
3 Add wine, stock, and garlic to pan, scraping pan to loosen browned bits; cook 2 minutes. Add asparagus; cover and cook 3 minutes or until asparagus is crisp-tender. Remove from heat; stir in parsley and juice. Divide quinoa among 4 plates. Top with chicken; drizzle sauce over chicken. Serve with asparagus.
PER SERVING (serving size: ⅓ cup quinoa, 1 chicken breast half, about 2 tablespoons sauce, and about 5 asparagus spears):
Food Choices: 1 Starch, 1 Nonstarchy Vegetable, 4 Lean Proteins
Calories 308; Fat 11g (sat 1.6g, mono 5.8g, poly 1.2g, trans 0g); Protein 30g; Carbohydrate 21g; Fiber 3g; Sugars 2g; Cholesterol 73mg; Iron 3mg; Sodium 450mg; Potassium 680mg; Phosphorus 374mg; Calcium 41mg
Pan-Seared Chicken Thighs with Lemon and Tomatoes
Hands-on Time: 15 minutes
Total Time: 15 minutes
Serves: 4
Your family will love this speedy, succulent chicken. The tomatoes and lemon slices infuse this meal with bright flavors as well as antioxidants.
2 teaspoons canola oil
8 (4-ounce) bone-in chicken thighs, skinned
½ teaspoon freshly ground black pepper
¼ teaspoon salt
1 (14.5-ounce) can unsalted organic fire-roasted diced tomatoes, undrained
¼ cup sliced pimiento-stuffed olives
2 garlic cloves, minced
1 lemon, thinly sliced
Fresh parsley leaves (optional)
1 Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Sprinkle chicken with pepper and salt. Add chicken to pan, and cook 4 minutes on each side or until browned.
2 Add tomatoes, olives, and garlic to pan, spooning mixture over and around chicken. Place lemon slices on chicken. Reduce heat to medium-low. Cover and cook 4 minutes or until chicken is done. Garnish with parsley, if desired.
PER SERVING (serving size: 2 chicken thighs and ½ cup tomato mixture):
Food Choices: 1 Nonstarchy Vegetable, 4 Lean Proteins, 1 Fat
Calories 297; Fat 14.4g (sa
t 3.1g, mono 6.5g, poly 3.4g, trans 0g); Protein 32g; Carbohydrate 7g; Fiber 1g; Sugars 4g; Cholesterol 175mg; Iron 2mg; Sodium 423mg; Potassium 605mg; Phosphorus 311mg; Calcium 37mg
Small Change, Big Result
Using skinless chicken thighs saves about 50 calories per serving in this recipe compared to using thighs with the skin on. Unlike chicken breasts, chicken thighs don’t dry out as easily and stay moist and tender as they cook, so you won’t miss the skin at all.
Fresh Tuna Tacos
Hands-on Time: 15 minutes
Total Time: 15 minutes
Serves: 4
Let everyone assemble their own tacos for a fun, casual supper.
¾ teaspoon chili powder
½ teaspoon ground cumin
⅛ teaspoon salt
⅛ teaspoon chipotle chile powder or chile powder
1 pound yellowfin tuna fillet (about ¾-inch-thick)
Cooking spray
8 (6-inch) corn tortillas
1 cup sliced peeled avocado (about 1 medium)
½ cup vertically sliced onion
¼ cup cilantro leaves
16 pickled jalapeño slices
8 teaspoons reduced-fat sour cream
4 lime wedges
1 Combine first 4 ingredients in a small bowl; sprinkle spice mixture over both sides of fish.
2 Heat a grill pan over high heat; coat pan with cooking spray. Add fish; cook 2 minutes on each side or until medium-rare or until desired degree of doneness. Cut fish into ¼-inch-thick slices.
3 Warm tortillas according to package directions. Divide fish among tortillas; top each with 2 tablespoons avocado, 1 tablespoon onion, 1½ teaspoons cilantro, and 2 jalapeño slices. Top each with 1 teaspoon sour cream. Serve tacos with lime wedges.
PER SERVING (serving size: 2 filled tacos and 1 lime wedge):
Food Choices: 2 Starches, 3 Lean Proteins
Calories 306; Fat 8.6g (sat 1.7g, mono 4.1g, poly 1.6g, trans 0g); Protein 30g; Carbohydrate 28g; Fiber 6g; Sugars 2g; Cholesterol 45mg; Iron 2mg; Sodium 370mg; Potassium 820mg; Phosphorus 484mg; Calcium 78mg
Ingredient Pointer
Corn flavor really shines through in corn tortillas, making them great for use in these fish tacos. To heat them, pop tortillas in the microwave for a few seconds, or if you have a little more time, heat them individually in a dry skillet over medium-high heat for 45 seconds to 1 minute on each side until they develop a few brown spots.
Broiled Salmon with Marmalade-Dijon Glaze
Hands-on Time: 9 minutes
Total Time: 17 minutes
Serves: 4
Although quick enough for a hectic weeknight, this dish will impress guests, too. Serve with a salad and roasted potatoes.
⅓ cup sugar-free orange marmalade
1 tablespoon Dijon mustard
½ teaspoon garlic powder
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
⅛ teaspoon ground ginger
4 (4-ounce) salmon fillets
Cooking spray
1 Preheat broiler.
2 Combine first 6 ingredients in a small bowl, stirring well. Place fish on a jelly-roll pan coated with cooking spray. Brush half of marmalade mixture evenly over fish; broil 6 minutes. Brush fish with remaining marmalade mixture; broil 2 minutes or until desired degree of doneness.
PER SERVING (serving size: 1 fillet):
Food Choices: ½ Carbohydrate, 3 Lean Proteins, ½ Fat
Calories 200; Fat 8.7g (sat 2.1g, mono 3.8g, poly 2.1g, trans 0g); Protein 24g; Carbohydrate 8g; Fiber 0g; Sugars 4g; Cholesterol 58mg; Iron 0mg; Sodium 289mg; Potassium 580mg; Phosphorus 338mg; Calcium 15mg
Asian Stir-Fry Quinoa Bowl
Hands-on Time: 28 minutes
Total Time: 28 minutes
Serves: 4
A stir-fry quinoa bowl brimming with fresh veggies and tofu is a healthy replacement for the days you just can’t kick the craving for takeout.
8 ounces extra-firm tofu
2 tablespoons toasted sesame oil, divided
1 cup (1-inch) sliced green onions
1 tablespoon minced peeled fresh ginger
5 ounces thinly sliced shiitake mushroom caps
5 garlic cloves, thinly sliced
1 red bell pepper, thinly sliced
3 tablespoons lower-sodium soy sauce, divided
2 tablespoons rice vinegar, divided
2 cups cooked quinoa
2 cups thinly sliced napa (Chinese) cabbage
¼ cup chopped fresh cilantro
1 Arrange tofu on several layers of heavy-duty paper towels. Cover with additional paper towels; let stand 15 minutes. Cut into ½-inch-thick cubes.
2 Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add tofu; sauté 4 minutes or until browned. Place tofu in a bowl. Return pan to medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add onions and next 4 ingredients (through bell pepper); stir-fry 4 minutes or just until tender. Add 2 tablespoons soy sauce and 1 tablespoon vinegar; cook 30 seconds. Add mushroom mixture to tofu.
3 Stir in 1 tablespoon soy sauce, 1 tablespoon vinegar, quinoa, cabbage, and cilantro. Toss well to combine.
PER SERVING (serving size: 1 ¼ cups):
Food Choices: 2 Starches, 1 Nonstarchy Vegetable, 1 Medium-Fat Protein
Calories 279; Fat 12.5g (sat 1.7g, mono 3.7g, poly 5.1g, trans 0g); Protein 12g; Carbohydrate 31g; Fiber 5g; Sugars 4g; Cholesterol 0mg; Iron 3mg; Sodium 419mg; Potassium 610mg; Phosphorus 298mg; Calcium 99mg
Spinach-Artichoke Pasta with Vegetables
Hands-on Time: 22 minutes
Total Time: 22 minutes
Serves: 6
An appetizer favorite becomes a silky, creamy sauce for a quick pasta dinner full of cheesy, veggie, nutty goodness.
8 ounces uncooked rotini pasta
2½ cups (2-inch) cut asparagus
1½ cups (2 x ½-inch) cut yellow bell pepper
⅔ cup fat-free milk
1 (8-ounce) package frozen spinach-and-artichoke cheese dip (such as T.G.I. Friday’s), thawed
½ teaspoon kosher salt
12 grape tomatoes, halved
¼ cup basil leaves, torn
3 tablespoons pine nuts, toasted
1 ounce Parmigiano-Reggiano cheese, shaved (about ¼ cup)
1 Cook pasta according to package directions, omitting salt and fat. During last 3 minutes of cooking, add asparagus and bell pepper to pan; drain.
2 Combine milk and spinach dip in a medium saucepan over medium heat; bring to a simmer. Reduce heat, and cook 5 minutes or until slightly thick. Combine pasta mixture, spinach mixture, salt, and tomatoes in a large bowl; toss to coat. Sprinkle with basil, pine nuts, and cheese.
PER SERVING (serving size: about 1 ½ cups):
Food Choices: 2 Starches, 1 Nonstarchy Vegetable, 1 Medium-Fat Protein
Calories 261; Fat 7g (sat 2.6g, mono 1.2g, poly 1.6g, trans 0g); Protein 13g; Carbohydrate 38g; Fiber 4g; Sugars 7g; Cholesterol 10mg; Iron 3mg; Sodium 384mg; Potassium 649mg; Phosphorus 576mg; Calcium 196mg
Arugula, White Bean, and Sun-Dried Tomato Cream Quesadillas
Hands-on Time: 10 minutes
Total Time: 10 minutes
Serves: 2
A combo of tangy goat cheese and fat-free cream cheese adds a creamy texture to these lightened vegetarian quesadillas. They also get a considerable amount of flavor, as well as antioxidants and vitamins, from the sun-dried tomatoes and peppery arugula.
2 ounces fat-free cream cheese, softened (about ¼ cup)
¼ cup chopped drained oil-packed sun-dried tomato halves
2 (8-inch) multigrain tortillas
½ cup rinsed and drained unsalted cannellini beans
2 ounces goat cheese, crumbled (about ¼ cup)
2 cups baby arugula
Cooking spray
1 Combine cream cheese and sun-dried tomato in a small bowl; spread over tortillas. Mash beans with a fork. Spread b
eans over cream cheese mixture. Top with goat cheese and arugula. Fold tortillas in half.
2 Heat a large skillet over medium heat. Coat pan with cooking spray. Place quesadillas in pan; cook 2 to 3 minutes on each side or until golden and cheese melts. Cut each quesadilla into 3 wedges. Serve immediately.
PER SERVING (serving size: 3 wedges):
Food Choices: 1½ Starches, 1 Nonstarchy Vegetable, 2 Lean Proteins
Calories 261; Fat 8.3g (sat 2.5g, mono 2g, poly 0.4g, trans 0g); Protein 19g; Carbohydrate 29g; Fiber 12g; Sugars 3g; Cholesterol 10mg; Iron 2mg; Sodium 386mg; Potassium 421mg; Phosphorus 275mg; Calcium 187mg
Strawberry, Pistachio, and Goat Cheese Pizza
Hands-on Time: 8 minutes
Total Time: 16 minutes
Serves: 6
This dish is a refreshing departure from traditional pizza. Substitute your favorite soft cheese or greens.
1 pound refrigerated fresh pizza dough
2 ounces crumbled goat cheese (about ¼ cup)
1 cup sliced fresh strawberries
1 cup trimmed watercress
½ teaspoon extra-virgin olive oil
½ teaspoon fresh lemon juice
Dash of freshly ground black pepper
1 ounce Parmigiano-Reggiano cheese, shaved (about ¼ cup)
3 tablespoons shelled dry-roasted, unsalted pistachios, chopped
1 Preheat oven to 425°.
2 Roll dough into a 14-inch circle on a floured surface. Place dough on a baking sheet. Bake at 425° for 8 minutes. Remove from oven; arrange goat cheese over crust.
3 Combine strawberries, watercress, olive oil, juice, and black pepper; toss gently to coat. Arrange strawberry mixture over goat cheese. Sprinkle pizza with Parmigiano-Reggiano and nuts. Cut into 12 wedges. Serve immediately.
PER SERVING (serving size: 2 wedges):
Food Choices: 2½ Starches, 1 Medium-Fat Protein
Calories 269; Fat 6.9g (sat 2.3g, mono 2.5g, poly 1g, trans 0g); Protein 12g; Carbohydrate 39g; Fiber 6g; Sugars 2g; Cholesterol 8mg; Iron 1mg; Sodium 446mg; Potassium 190mg; Phosphorus 146mg; Calcium 96mg
Small Change, Big Result
Instead of piling on meat and cheese, fresh greens and strawberries make healthy, flavorful toppings for this pizza. Slivers of Parmesan add richness and pistachios add crunch, so you won’t miss the typical toppings and you’ll cut saturated fat and calories.