Healthy Calendar Diabetic Cooking. Lara Rondinelli-Hamilton

Чтение книги онлайн.

СКАЧАТЬ 22g Phosphorus 320mg

      Dietitian’s Tip

      You can substitute a whole-wheat sandwich thin for the hamburger bun and lower the carbs to 20 grams per serving.

Cajun French Fries

       Makes: 6 servingsServing Size: 1/6 recipePrep Time: 10 minutes

      6 medium russet potatoes

      (6 ounces each), peeled and sliced into eighths

      1 Tbsp canola oil

      1/4 tsp cayenne pepper

      1 tsp chili powder

      1/2 tsp cumin

      1/2 tsp salt (optional)

      1/4 tsp ground black pepper

      nonstick cooking spray

      1 Preheat oven to 350°F.

      2 Combine potatoes and oil in a large bowl and toss well to coat. In a small bowl, combine cayenne pepper, chili powder, cumin, salt, and black pepper. Sprinkle over potatoes and toss well until all potatoes are coated with seasoning.

      3 Coat a large baking sheet with cooking spray. Spread potatoes evenly on baking sheet. Bake for 30 minutes or until golden brown and crispy.

      Exchanges/Choices 1 1/2 Starch

      Calories 125 Calories from Fat 20

      Total Fat 2.5g Saturated Fat 0.2g Trans Fat 0.0g Cholesterol 0mg Sodium 10mg Potassium 435mg Total Carbohydrate 24g Dietary Fiber 2g Sugars 2g Protein 2g Phosphorus 55mg

      Dietitian’s Tip

      Feel free to try sweet potatoes in this recipe.

Chicken Vesuvio

       Makes: 3 servingsServing Size: 1 chicken breastPrep Time: 25 minutes

      3 chicken breast halves, bone-in, skin on

      1/4 cup all-purpose flour

      1 Tbsp olive oil

      3 garlic cloves, minced

      1 14.5-ounce can fat-free, low-sodium chicken broth

      2 tsp lemon juice

      1/4 cup white wine

      1 tsp dried oregano

      1 tsp dried rosemary

      1/2 cup frozen peas

      1/2 tsp salt (optional)

      1/4 tsp ground black pepper

      1 Preheat oven to 400°F. Remove all excess fat from chicken, leaving the skin on. Dredge the skin side of the chicken in flour and set aside.

      2 Add oil to a large nonstick skillet over high heat. Place chicken flour side down in skillet to brown (about 5–6 minutes). Remove chicken from pan and set aside.

      3 In the same skillet, reduce heat to medium and add the garlic for 30 seconds. Add chicken broth, lemon juice, and wine and cook until liquid is reduced by half. Add the herbs and cook for 1 more minute.

      4 Place the chicken skin side up in a medium metal baking pan. Add the chicken broth mixture to the pan, making sure to avoid pouring broth over the top of the chicken. (The liquid should not cover the browned skin). Bake in oven for 30 minutes.

      5 Take out of oven. Sprinkle with salt and pepper. Pour liquid into the skillet and bring to a boil and reduce by half.

      6 Add the frozen peas to the liquid and immediately remove from heat.

      7 Serve each breast with 1/2 cup of the broth and peas.

      Exchanges/Choices 1 Starch • 3 Med-Fat Meat

      Calories 310 Calories from Fat 110

      Total Fat 12.0g Saturated Fat 2.8g Trans Fat 0.0g Cholesterol 80mg Sodium 425mg Potassium 410mg Total Carbohydrate 13g Dietary Fiber 2g Sugars 2g Protein 33g Phosphorus 265mg

      Chef’s Tip

      You can easily double this recipe when company’s coming.

Pear Salad with Almonds

       Makes: 6 servingsServing Size: 1 servingPrep Time: 15 minutes

      1/2 cup fat-free Italian dressing

      1/2 cup orange juice

      12 ounces chopped romaine lettuce

      2 ounces sliced almonds, toasted

      1 1/2 ounces goat cheese, crumbled

      2 medium pears, peeled and diced

      1 In a small bowl, whisk together dressing and orange juice; set aside.

      2 In a large salad bowl, toss together remaining ingredients.

      3 Drizzle dressing over salad and toss again to coat.

      Exchanges/Choices 1 Fruit • 1 1/2 Fat

      Calories 140 Calories from Fat 65

      Total Fat 7.0g Saturated Fat 1.5g Trans Fat 0.0g Cholesterol 5mg Sodium 265mg Potassium 340mg Total Carbohydrate 17g Dietary Fiber 4g Sugars 11g Protein 5g Phosphorus 110mg

      Chef’s Tip

      To toast almonds, place them in a small nonstick skillet over low heat and toast for about 4 minutes or until they begin to brown.

Dessert of the Month: Chocolate Mousse Pie

       Makes: 8 servingsServing Size: 1 piecePrep Time: 5 minutes

      1 9-inch prepackaged pie crust

      2 1.4-ounce packages sugar-free fat-free chocolate pudding mix

      1 СКАЧАТЬ