Crispy Oven “Fried” Chicken
2 cups coarse cornflake crumbs
1⁄2 cups all purpose flour
2 teaspoons garlic powder
1 teaspoon poultry seasoning
1⁄2 – 1 teaspoon black pepper (to taste)
1 teaspoon paprika
5 skinless, boneless chicken breasts
1⁄2 cup buttermilk
In a deep bowl, mix the crumbs, flour and all the seasonings. Stir to mix well. Place the chicken in a dish with 2 inch sides. Pour the buttermilk over the chicken and turn the pieces to cover with milk. Take each piece of chicken out of the buttermilk and dip into the cereal mixture, turning to coat well. Spray a large baking dish with cooking spray, then place each chicken piece into the pan. Spray the top of each piece lightly with cooking spray to help chicken brown. Bake in a 425 degree preheated oven for 50 – 60 minutes or until golden brown and juices from the chicken are clear.
Each piece: 280 calories, 7 gm fat, 33 gm protein, 17 gm carbohydrate Diabetic Exchanges: 1 starch, 2 meat, 1 fat
Swiss Ham & Corn Grill Packets
1 pound cooked ham, cut into 4 equal portions and cubed
3 ears uncooked, fresh sweet corn, husked, de-silked, and with kernals cut from cob
1 large red bell pepper, cut into strips
2 cups sliced mushrooms
2 cups shredded Low Fat Swiss cheese
Heavy duty aluminum foil Cooking Spray
Start grill to preheat. Cut 8 pieces of heavy aluminum foil in 12 inch pieces. Lay one piece down and place another piece crosswise on top. Spray well with cooking spray. Layer the ham and vegetables with ham first, then corn, red pepper slices, mushroom slices and top with 1/2 cup shredded Swiss cheese. Fold the aluminum foil over length ways, then cross ways crimping each time to form a tightly sealed package.
Place each grill packet on a medium high heat grill. Cover and cook for 20-30 minutes. Packets will start to sizzle when the vegetables are tender. Remove from grill, open very carefully as steam will come from the packets. Scrape onto individual plates or serve straight from the aluminum foil bowl. Makes 4 packets. Per packet: 310 calories, 12 gm fat, 45 gm carbohydrate, 21 gm protein
Diabetic Exchanges: 1 1/2 fat, 3 starches, 3 meats, 2 vegetables
Sour Cream Dilled Potato Salad
5 cups diced potatoes
1 cup chopped celery
1⁄4 cup chopped sweet onion
4 tablespoon white vinegar
3 tablespoon vegetable oil
1⁄4 teaspoon salt
1⁄4 teaspoon black pepper
1⁄2 teaspoon dried dill weed
1 cup lite sour cream
1⁄4 cup dill pickle relish
10 cherry tomatoes, halved
1⁄4 teaspoon black pepper
1⁄2 teaspoon dried dill weed
1 cup lite sour cream
1⁄4 cup dill pickle relish
10 cherry tomatoes, halved
Bring a large pot of salted water to a boil. Slowly add the potatoes and cook until tender but firm – 10 or 15 minutes. Drain well and transfer to a large bowl; let cool. In a small mixing jar or bowl, combine the vinegar, oil, salt, pepper, and dill weed. Shake or mix well. Add the vinegar mixture to the cooked potato cubes along with the celery and onion. Gently mix, cover and refrigerate.
Right before ready to serve, mix the sour cream and dill relish together and pour over the potato mixture. Mix well with a spatula. Garnish with cherry tomato halves and fresh dill sprig. Serves 6. Calories – 240; Fat – 12 gm; Carbohydrate – 25 gm; Protein – 4 gm Diabetic Exchanges: 2 Starches, 1 1⁄2 fat, 1⁄2 meat (protein)
Artichoke Tuna Sandwich Spread
1⁄4 cup Neufchatel Cream Cheese, softened
1⁄4 cup plain non-fat yogurt
1⁄2 cup finely chopped artichoke hearts
1 teaspoon white Worcestershire Sauce
1 tablespoon finely chopped onion
2 tablespoons finely chopped red bell pepper
12 ounces White Albacore Tuna, drained and flaked
In a medium bowl, combine the softened Neufchatel cream cheese and plain yogurt. Blend well with a whisk. Add the chopped artichokes, Worcestershire sauce, onion and red bell peppers; mix gently until well blended. Add the Albacore tuna and mix together.
Spread on whole grain bread, in a pita pocket or atop a whole wheat English muffin. Makes 4 large sandwiches. Per 1⁄4 tuna spread: 160 calories, 9 gm fat, 16 gm protein, <1 gm carbohydrate Diabetic Exchanges: 1 fat, 2 meat
Summer Vegetable Casserole
1⁄4 cup dried parsley or 1/3 cup fresh minced parsley
1⁄4 cup grated Parmesan cheese
1⁄4 cup dried bread crumbs
1⁄4 teaspoon salt, if desired
1⁄2 teaspoon oregano
2 cloves minced garlic
1⁄2 pound small round red potatoes, washed and thinly sliced Cooking Spray
1 cup sliced zucchini
1 cup sliced yellow summer squash
1 1⁄2 cups sliced freesh mushrooms
1⁄2 cup chopped onion
1 (8 ounce) can tomato sauce (no-added salt works)
1⁄4 cup shredded part-skim Mozzarella cheese
Combine the parsley, Parmesan cheese, salt, garlic, oregano, and bread crumbs in a small bowl; mix.
Coat a 2 quart casserole dish with cooking spray. Place the sliced potato in the dish; top with 1/4 of parsley mixture. Layer zucchini on next; top with 1/4 parsley mixture. Layer squash next; top with 1/4 parsley mixture. Layer mushrooms and onions; top with remaining parsley mixture.
Pour tomato sauce over layered vegetables. Cover with aluminum foil with vent holes cut into it. Bake at 350 degrees for 45 minutes. Uncover and sprinkle with mozzarella cheese; bake uncovered for 5 more minutes or until cheese melts. Yields: 6 servings. Per serving: 85 calories, 2 gm fat, 5 gm protein, 3 gm fiber, 14 gm carbohydrate
Diabetic Exchanges: 3/4 protein, 1 starch, 1 vegetable
Chickpea and Spinach Salad
2 tablespoons water
2 tablespoon rice wine vinegar
1 teaspoon sesame oil 1 teaspoon light soy sauce
3 cups baby spinach, stems removed and washed
1 cup diced sweet red peppers
1 can chickpeas, drained and rinsed
1 cup baby portabella mushrooms, if desired, rinsed and patted dry with paper towel
2 tablespoons sesame seeds
Prepare dressing by combining vinegar, water, soy sauce and sesame oil in a glass jar with a tight lid. Shake vigorously until well mixed. Set aside
In a large salad bowl, place the spinach, then the red peppers, then chickpeas and mushrooms. Pour the dressing over all and gently toss. Sprinkle with sesame seeds. Serves 4 Per serving: 130 calories, 4 gm fat, 8 gm protein, 20 gm carbohydrate, 8 gm fiber Diabetic Exchange: 1/2 fat, 1 meat, 1 starch, 1 vegetable
