Tuscan Chicken in Lemon-Wine Sauce
(Scaloppine Al Limone)
Serves 4
* 4 boneless skinless chicken breast halves
* 1/4 teaspoon salt
* 1/8 teaspoon fresh ground pepper
* 2 tablespoons flour
* 1 tablespoon butter
* 1 tablespoon olive oil
* 1/2 cup white wine
* 1/2 cup chicken broth (or water and bullion cube)
* 1/4 cup fresh parsley, chopped
* 1 egg
* 1/4 cup fresh lemon juice, freshly squeezed
Flatten each chicken breast by pounding gently with a flat meat mallet (Hint - pound chicken inside a Ziploc bag - no mess
. If the
chicken breasts are thick, slice them almost to one edge and open up before
flattening (butterfly technique).
Sprinkle flattened breasts with salt and pepper. Then dredge chicken in flour; shake off excess.
Heat butter and oil over HIGH heat; just before butter starts to brown, add the chicken pieces and saute quickly to brown, about 3 minutes. Flip and brown other side (3 more minutes).
Remove chicken to platter but leave all browned bits in the skillet.
HINT - surround your saute pan with strips of foil and you won't have to clean the spatters that would normally get on your stove.
Calories 252-Total Fat 9.2g- Cholesterol 128mg-Sodium 359mg-Potassium 409mg-
Total Carbohydrate 5.5g-Dietary Fiber 0.3g-Sugars 0.9g-Protein 30.1g
DIABETIC CURRIED ORZO AND VEGETABLE SALAD
Yield: 8 servings
Source: The Complete Diabetes Prevention Plan Via The Diabetic Gourmet Daily Recipe Mailer
1 cup uncooked orzo pasta
1-1/2 cups small broccoli florets
1-1/2 cups small cauliflower florets
1/3 cup dark or golden raisins
1/3 cup chopped roasted salted peanuts
Dressing Ingredients:
1/2 cup plus 2 tablespoons nonfat or light mayonnaise
1 to 2 teaspoons mild curry paste
Cook the orzo al dente according to package directions. One minute before the orzo is done, add the broccoli and cauliflower to the pot and cook for 1 minute, until the broccoli turns bright green and the vegetables are crisp-tender. Drain the orzo and vegetables, rinse with cool water, and drain again.
Place the orzo mixture in a large bowl, add the raisins and peanuts, and toss to mix well. To make the dressing, place the mayonnaise and curry paste in a small bowl and stir to mix well. Add the dressing to the salad and toss to mix well. Cover the salad and chill for at least 2 hours before serving. Mix in a little more mayonnaise just before serving if the salad seems to dry.
Per Serving (per 3/4 cup serving):
Calories: 155, Carbohydrate: 25 g, Cholesterol: 0 mg, Fat: 3.5 g, Fiber: 2.4 g, Protein: 5.3 g, Sodium: 162 mg, Calcium: 21 mg
Diabetic Exchanges: 1-1/4 starch, 1 Vegetable, 1/2 Fat
3 WW Points
No-Sugar-Added Cheesy Apple Pie
Serves 8.
ht tp://diabetic.betterrecipes.com/marysnosugaraddedcheesyapplepie.html
This diabetic recipe for apple pie uses brown sugar substitute to add sweetness, plus apple pie spice and cheddar cheese for flavor. The apples are cooked and thickened with cornstarch before baking.
# 5 tart cooking apples, peeled, cored and sliced thin (I prefer Granny Smiths)
# 1/2 C. butter (not margarine)
# 2 tsp. Lime juice
# 1/2 C. Splenda Brown Sugar Blend
# 1 Tb. Apple Pie Spice
# 1 Tb. corn starch
# 2 C. sharp Cheddar cheese, shredded and divided
# 2 unbaked frozen deep-dish pie shells, thawed
# 1 egg
# Water
Preheat oven to 425 degrees F.
Prepare apples and place in a bowl. Pour lime juice over apples and toss to coat. In a small dish, blend Splenda and spice. Sprinkle blend over apples and toss to coat.
In a large skillet, melt butter over medium to high heat. Pour seasoned apples into melted butter and toss to coat. Saute apples about 5 minutes, stirring frequently.
Mix cornstarch with 2 Tb. cold water to dissolve. Pour cornstarch mixture over apples and continue cooking and stirring until juices thicken.
Coat bottom and sides of first pie shell with 1 C. shredded cheese. Pour apples into cheese-coated pie shell. It will be very full, so mound them carefully. Sprinkle remaining cup of cheese over mounded apples. Carefully drape remaining pie shell over apples and cheese. Seal edges of pie shells and make slits in top pie shell.
Combine egg with just enough water to make egg wash. Brush top pie shell with egg wash. Place pie on baking sheet and put on rack in center of oven at 425 degrees F for 20 minutes. Reduce temperature to 325 degrees F and bake for an additional 30-40 minutes, or until pie crust is a deep, golden brown. Cool at room temperature at least one hour before serving.
(Scaloppine Al Limone)
Serves 4
* 4 boneless skinless chicken breast halves
* 1/4 teaspoon salt
* 1/8 teaspoon fresh ground pepper
* 2 tablespoons flour
* 1 tablespoon butter
* 1 tablespoon olive oil
* 1/2 cup white wine
* 1/2 cup chicken broth (or water and bullion cube)
* 1/4 cup fresh parsley, chopped
Advertisement:
* 1 egg
* 1/4 cup fresh lemon juice, freshly squeezed
Flatten each chicken breast by pounding gently with a flat meat mallet (Hint - pound chicken inside a Ziploc bag - no mess
. If the
chicken breasts are thick, slice them almost to one edge and open up before
flattening (butterfly technique).Sprinkle flattened breasts with salt and pepper. Then dredge chicken in flour; shake off excess.
Heat butter and oil over HIGH heat; just before butter starts to brown, add the chicken pieces and saute quickly to brown, about 3 minutes. Flip and brown other side (3 more minutes).
Remove chicken to platter but leave all browned bits in the skillet.
HINT - surround your saute pan with strips of foil and you won't have to clean the spatters that would normally get on your stove.
Calories 252-Total Fat 9.2g- Cholesterol 128mg-Sodium 359mg-Potassium 409mg-
Total Carbohydrate 5.5g-Dietary Fiber 0.3g-Sugars 0.9g-Protein 30.1g
DIABETIC CURRIED ORZO AND VEGETABLE SALAD
Yield: 8 servings
Source: The Complete Diabetes Prevention Plan Via The Diabetic Gourmet Daily Recipe Mailer
1 cup uncooked orzo pasta
1-1/2 cups small broccoli florets
1-1/2 cups small cauliflower florets
1/3 cup dark or golden raisins
1/3 cup chopped roasted salted peanuts
Dressing Ingredients:
1/2 cup plus 2 tablespoons nonfat or light mayonnaise
1 to 2 teaspoons mild curry paste
Cook the orzo al dente according to package directions. One minute before the orzo is done, add the broccoli and cauliflower to the pot and cook for 1 minute, until the broccoli turns bright green and the vegetables are crisp-tender. Drain the orzo and vegetables, rinse with cool water, and drain again.
Place the orzo mixture in a large bowl, add the raisins and peanuts, and toss to mix well. To make the dressing, place the mayonnaise and curry paste in a small bowl and stir to mix well. Add the dressing to the salad and toss to mix well. Cover the salad and chill for at least 2 hours before serving. Mix in a little more mayonnaise just before serving if the salad seems to dry.
Per Serving (per 3/4 cup serving):
Calories: 155, Carbohydrate: 25 g, Cholesterol: 0 mg, Fat: 3.5 g, Fiber: 2.4 g, Protein: 5.3 g, Sodium: 162 mg, Calcium: 21 mg
Diabetic Exchanges: 1-1/4 starch, 1 Vegetable, 1/2 Fat
3 WW Points
No-Sugar-Added Cheesy Apple Pie
Serves 8.
ht tp://diabetic.betterrecipes.com/marysnosugaraddedcheesyapplepie.html
This diabetic recipe for apple pie uses brown sugar substitute to add sweetness, plus apple pie spice and cheddar cheese for flavor. The apples are cooked and thickened with cornstarch before baking.
# 5 tart cooking apples, peeled, cored and sliced thin (I prefer Granny Smiths)
# 1/2 C. butter (not margarine)
# 2 tsp. Lime juice
# 1/2 C. Splenda Brown Sugar Blend
# 1 Tb. Apple Pie Spice
# 1 Tb. corn starch
# 2 C. sharp Cheddar cheese, shredded and divided
# 2 unbaked frozen deep-dish pie shells, thawed
# 1 egg
# Water
Preheat oven to 425 degrees F.
Prepare apples and place in a bowl. Pour lime juice over apples and toss to coat. In a small dish, blend Splenda and spice. Sprinkle blend over apples and toss to coat.
In a large skillet, melt butter over medium to high heat. Pour seasoned apples into melted butter and toss to coat. Saute apples about 5 minutes, stirring frequently.
Mix cornstarch with 2 Tb. cold water to dissolve. Pour cornstarch mixture over apples and continue cooking and stirring until juices thicken.
Coat bottom and sides of first pie shell with 1 C. shredded cheese. Pour apples into cheese-coated pie shell. It will be very full, so mound them carefully. Sprinkle remaining cup of cheese over mounded apples. Carefully drape remaining pie shell over apples and cheese. Seal edges of pie shells and make slits in top pie shell.
Combine egg with just enough water to make egg wash. Brush top pie shell with egg wash. Place pie on baking sheet and put on rack in center of oven at 425 degrees F for 20 minutes. Reduce temperature to 325 degrees F and bake for an additional 30-40 minutes, or until pie crust is a deep, golden brown. Cool at room temperature at least one hour before serving.