Healthy Recipes

Our recipes this month are particularly good for people with diabetes, but we're sure they will be tasty for anyone. Asparagus and Crabmeat Salad makes a very unique summer citrus salad. Feta-Stuffed Chicken - feta cheese packs a simple chicken breast with tantalizing tang. Gingered Sauce and Fruit - hard to believe this custard sauce is low in fat and calories because it looks and tastes so rich.

Asparagus and Crabmeat Salad
Prep: 10 min
Cook: 20 min
Yield: 2 servings

Salad
6 asparagus, steamed and chilled
1 cup mixed baby greens
1/4 lb colossal lump crab meat
1 red bell pepper, chopped
1 tablespoon chives

Citrus Vinaigrette

1/2 tsp Dijon mustard
1/2 tbsp lemon juice
1/2 tbsp lime juice
1/4 cup extra virgin olive oil
1/4 tsp salt
1/4 tsp pepper

Salad:
1. Lay 3 asparagus on each plate (after steamed and chilled).
2. Put 1/2 cup of greens on top of asparagus and put crab meat on top of that. Sprinkle with the bell pepper.

Citrus Vinaigrette:
Combine mustard, lemon juice, lime juice & slowly whisk in the oil then add salt and pepper to taste. Drizzle over the salad and enjoy.

Nutrition Information: Calories 359, Fat 28.3g (Saturated Fat 4.0g, Poly 3.4g, Mono 19.9g, Trans 0.0g), Cholesterol 43mg, Sodium 545mg, Potassium 778mg,Carbohydrates 12.5g (Dietary Fiber 5.0g, Sugars 5.1g), Protein 17.7g, Vitamin A 3803mcg, Vitamin C 132mg

From RecipeZaar


Feta-Stuffed Chicken
Start to Finish: 30 minutes
Yield: 4 servings

1/4 c. crumbled basil-and-tomato feta cheese*
2 tbsp fat-free cream cheese (1 oz)
4 skinless, boneless chicken breast halves (about 1 pound total)
1/4 to 1/2 tsp pepper
Dash salt
1 tsp extra virgin olive oil
1/4 c. chicken broth
1 10-oz package pre-washed fresh spinach, trimmed (about 8 cups)
2 tbsp finely chopped toasted walnuts or pecans
1 tbsp lemon juice

*Note: If basil-and-tomato feta cheese is not available, add 1 tsp each of finely minced fresh basil and snipped oil-packed dried tomatoes (drained) to 1/4 c plain feta cheese.

1. Combine the feta and cream cheese and set aside. Rinse the chicken, pat dry. Cut a horizontal slit through the thickest portion of each chicken breast half to form a pocket. Stuff pockets with cheese mixture. If necessary, secure openings with wooden picks. Salt and pepper.
2. In a large skillet heat oil over medium-high heat. Cook chicken, uncovered, about 12 minutes or until tender and no longer pink, turning once. (Reduce heat to medium if chicken browns too quickly.) Remove from skillet and cover to keep chicken warm.
3. Carefully add chicken broth to skillet. Bring to a boil, add half of the spinach. Cover and cook about 3 minutes or until just wilted. Remove spinach from skillet, reserving liquid in pan. Repeat with remaining spinach. Return all spinach to skillet. Stir in the nuts and lemon juice. To serve, divide spinach mixture among 4 plates and top with chicken breasts.

Nutrition Information: Calories 199, Fat 8g (Sat 2g), Cholesterol 67mg, Sodium 271mg, Carbohydrate 4g, Fiber 2g, Protein 26g. Daily Values: Vitamin A 51%, Vitamin C 36%, Calcium 12%, Iron 19%

From Better Homes & Gardens New Diabetic Cookbook


Gingered Sauce & Fruit
Prep: 25 minutes
Chill: 1-24 hours

1/2 c organic fat-free milk
2 tbsp natural sugar (suggest Sucanat)
1 tbsp chopped crystallized ginger
1 beaten egg
1/3 cup fat-free milk
1/2 tsp vanilla
3 c. sliced fresh strawberries, kiwi fruit, peaches or pears
2 tbsp slivered almonds, toasted

1. In a blender combine the 1/2 cup milk, sugar and ginger and blend until smooth.
2. In a small heavy saucepan combine the egg and 1/3 cup milk. Add blended mixture. Cook and stir over medium heat about 10 minutes or until mixture just coats a metal spoon. Remove from heat and stir in vanilla
3. Quickly cool custard sauce by placing the saucepan in a sink of ice water for 1 to 2 minutes, stirring constantly. Pour custard sauce into a bowl. Cover the surface with plastic wrap and refrigerate for at least 1 hour or up to 24 hours.

To serve: Place fruit in 6 dessert dishes. Spoon custard sauce over the fruit and sprinkle with almonds.

Nutrition information: Calories 83, Fat 3g (Saturated 0g), Cholesterol 36mg, Sodium 48mg, Carbohydrates 13g, Fiber 2g, Protein 3g. Daily values: 3% Vitamin A, 71% Vitamin C, 4% Calcium, 5% Iron

From Better Homes & Gardens New Diabetic Cookbook


Tips: Know Your Potatoes - As you can see from the chart below, the glycemic index of potatoes varies drastically. Choosing a baked sweet potato over a regular baked potato can save you 31 pts on the glycemic index.

Foods with high-GI numbers (more than 70) make blood sugar as well as insulin levels spike fast.

51 - Yam
54 - Sweet Potato
56 - Potato, boiled
57 - Potato, new
65 - Potato, steamed
70 - Potatoes, mashed
83 - Potatoes, instant
85 - Potato, baked

Posted May 2007 | Permanent Link

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