The Menu -- Diabetic Friendly
Braised Paprika Chicken
Spinach and Tomato Orzo
Apple-Spinach Salad With Thyme-Dijon Vinaigrette
Low Carb Cheesecake
The Recipes
Braised Paprika Chicken
serves 6
Sweet Hungarian paprika gives this creamy braised chicken the best flavor. This is a good “pantry dish” since you should have the basics on hand and only need to purchase the chicken. You may vary the recipe by using cubed veal shoulder instead of chicken and mushrooms instead of peppers.
http://www.diabeticconnect.com/
3-3 1/2 pounds bone-in chicken pieces, (thighs, drumsticks and/or breasts), skin removed, trimmed (see Tip))
3/4 teaspoon coarse salt, divided
1/2 teaspoon freshly ground pepper
2 tablespoons canola oil
1 tablespoon butter
4 cups finely diced onions
Pinch of sugar
1 cup diced red bell pepper
1/2 cup diced green bell pepper
2 tablespoons tomato paste
2 tablespoons sweet paprika
1 teaspoon crushed red pepper
1 teaspoon dried marjoram
1 cup reduced-sodium chicken broth
1/2 cup reduced-fat sour cream
1 tablespoon all-purpose flour
2 tablespoons finely minced fresh parsley, dill and/or chives
Pat chicken pieces dry with paper towels and season with 1/2 teaspoon salt and pepper.
Heat oil and butter in a large heavy casserole or Dutch oven over medium heat. Add onions and sprinkle with sugar. Cook, stirring frequently, until the onions are very soft and light brown, 10 to 15 minutes.
Stir in bell peppers, tomato paste, paprika and crushed red pepper.
Add the chicken and stir it gently into the onion mixture. Sprinkle with marjoram and add broth. Cover the pot with a tight-fitting lid and simmer over medium-low heat until the chicken is very tender, about 50 minutes.
Just before the chicken is done, whisk sour cream, flour and the remaining 1/4 teaspoon salt in a small bowl until smooth.
When the chicken is done, remove it to a plate.
Stir the sour cream mixture into the sauce; return to a simmer and cook, stirring, until the sauce coats the spoon. Reduce heat to low, return the chicken to the sauce and reheat, about 1 minute. Serve garnished with parsley, dill and/or chives, if desired.
Tip:
If you are using a combination of thighs, drumsticks and breasts, cut each breast in half crosswise to make pieces about the size of a thigh. And if you buy whole legs, separate the drumsticks and thighs. When the pieces are about the same size, they’ll cook at about the same rate.
If preparing ahead of time: Prepare through Step 3, cool to room temperature and refrigerate for up to 1 day. Finish with Steps 4-5 before serving.
Per serving:
Calories 341- Carbohydrates 17g - Cholesterol 123mg - Dietary Fiber 4g - Fat 14g -
(Monounsaturated Fat 6g - Saturated Fat 4g) - Sodium362mg
Exchanges: 2 vegetable 4 lean meat 1 fat
Spinach and Tomato Orzo
I added spinach and tomato to orzo to create a colorful and flavorful side dish. The orzo is lightly browned first in butter and a little garlic. The browned butter gives this dish an addicting flavor you will love.
http:/ /eclecticrecipes.com/spinach-and-tomato-orzo?replytocom=7081
1/2 stick butter, or 1/4 cup, more if needed
1 lb package orzo
2 cloves garlic, chopped finely
3 cups fresh spinach
1 cup cherry tomatoes, cut in half lengthwise
4 cups chicken stock
Add butter to sauce pan and melt.
Add orzo and stir until all pasta is covered in butter, add more if necessary.
Add garlic and a sprinkle of kosher salt.
Saute until orzo is lightly browned, over medium low heat, and the butter smalls nutty.
Add chicken stock and bring to a boil.
Cover and reduce to a simmer. Simmer for 8-10 minutes.
Turn heat off and add spinach to pasta pot, on top of pasta and add lid again. Let rest for 5-10 minutes.
Add tomatoes to large serving bowl. When pasta has rested and spinach is wilted, add to serving bowl and toss together.
Apple-Spinach Salad With Thyme-Dijon Vinaigrette
serves 8
Salad:
8 cup(s) spinach, baby
2 medium apple(s), Granny Smith, cored and sliced
1/2 cup(s) onion(s), red, thin wedges
4 tablespoon cherries, dried, snipped
1 cup(s) cheese, feta, crumbled, (optional)
Vinaigrette
1/4 cup olive oil
1/4 cup balsamic vinegar
2 teaspoon fresh thyme,
1 teaspoon dijon-style mustard,
1/4 teaspoon salt
Make-Ahead Directions:
Prepare the vinaigrette as directed. Cover and chill for up to 1 week. Serve the leftover vinaigrette with a tossed vegetable salad.
Apple-Spinach Salad:
In a large bowl, toss together spinach, apple, onion, and cherries. Shake Thyme-Dijon Vinaigrette; drizzle onto salad. Toss to coat. If desired, top each serving with cheese.
Thyme-Dijon Vinaigrette:
Makes 2/3 cup.
In a screw-top jar, combine 1/4 cup olive oil, 1/4 cup white or regular balsamic vinegar, 2 teaspoons snipped fresh thyme or 1/2 teaspoon crushed dried thyme, 1 teaspoon Dijon-style mustard, and 1/4 teaspoon salt. Cover and shake well to mix. Chill until ready to serve.
Per serving:
Calories 93 - Total Fat 6g (Saturated Fat 1g) Sodium 96mg - Dietary Fiber 2g - Carbs 11g -
Cholesterol 0mg - Protein 1g
Exchanges: Vegetable: 1 - Fruit 0.5 - Carb Choices 0.5
Low Carb Cheesecake
serves 10
Looking for a sweet, satisfying dessert that won't blow your diabetic diet? You'll love this vanilla cheesecake, and so will your family. Try topping it with your favorite fruit!
http://www.diabeticconnect.com
1 (8 ounce) package fat-free cream cheese
1 (15 ounce) container part-skim ricotta cheese
1/2 cup fat-free sour cream
3 egg whites
1 tablespoon all-purpose flour
1/2 cup xylitol
1 teaspoon vanilla extract
1.Preheat the oven to 325 degrees F (165 degrees C). Grease a 9 inch pie plate.
2.In a medium bowl, mix together the cream cheese, ricotta cheese, sour cream and egg whites until smooth. Stir together the flour and sugar substitute; mix into the cheese batter along with vanilla. Pour into the prepared pie plate and smooth the top.
3.Bake for 60 minutes in the preheated oven, or until the top is nicely browned. Cool completely before slicing and serving.
Per serving:
Calories 105 - Total Fat 3.7g - Cholesterol 17mg - Sodium 212mg - Total Carbs 9g - Dietary Fiber 0g -
Protein10g
Braised Paprika Chicken
Spinach and Tomato Orzo
Apple-Spinach Salad With Thyme-Dijon Vinaigrette
Low Carb Cheesecake
The Recipes
Braised Paprika Chicken
serves 6
Sweet Hungarian paprika gives this creamy braised chicken the best flavor. This is a good “pantry dish” since you should have the basics on hand and only need to purchase the chicken. You may vary the recipe by using cubed veal shoulder instead of chicken and mushrooms instead of peppers.
http://www.diabeticconnect.com/
3-3 1/2 pounds bone-in chicken pieces, (thighs, drumsticks and/or breasts), skin removed, trimmed (see Tip))
3/4 teaspoon coarse salt, divided
1/2 teaspoon freshly ground pepper
2 tablespoons canola oil
1 tablespoon butter
4 cups finely diced onions
Pinch of sugar
1 cup diced red bell pepper
1/2 cup diced green bell pepper
2 tablespoons tomato paste
2 tablespoons sweet paprika
1 teaspoon crushed red pepper
1 teaspoon dried marjoram
1 cup reduced-sodium chicken broth
1/2 cup reduced-fat sour cream
1 tablespoon all-purpose flour
2 tablespoons finely minced fresh parsley, dill and/or chives
Pat chicken pieces dry with paper towels and season with 1/2 teaspoon salt and pepper.
Heat oil and butter in a large heavy casserole or Dutch oven over medium heat. Add onions and sprinkle with sugar. Cook, stirring frequently, until the onions are very soft and light brown, 10 to 15 minutes.
Stir in bell peppers, tomato paste, paprika and crushed red pepper.
Add the chicken and stir it gently into the onion mixture. Sprinkle with marjoram and add broth. Cover the pot with a tight-fitting lid and simmer over medium-low heat until the chicken is very tender, about 50 minutes.
Just before the chicken is done, whisk sour cream, flour and the remaining 1/4 teaspoon salt in a small bowl until smooth.
When the chicken is done, remove it to a plate.
Stir the sour cream mixture into the sauce; return to a simmer and cook, stirring, until the sauce coats the spoon. Reduce heat to low, return the chicken to the sauce and reheat, about 1 minute. Serve garnished with parsley, dill and/or chives, if desired.
Tip:
If you are using a combination of thighs, drumsticks and breasts, cut each breast in half crosswise to make pieces about the size of a thigh. And if you buy whole legs, separate the drumsticks and thighs. When the pieces are about the same size, they’ll cook at about the same rate.
If preparing ahead of time: Prepare through Step 3, cool to room temperature and refrigerate for up to 1 day. Finish with Steps 4-5 before serving.
Per serving:
Calories 341- Carbohydrates 17g - Cholesterol 123mg - Dietary Fiber 4g - Fat 14g -
(Monounsaturated Fat 6g - Saturated Fat 4g) - Sodium362mg
Exchanges: 2 vegetable 4 lean meat 1 fat
Spinach and Tomato Orzo
I added spinach and tomato to orzo to create a colorful and flavorful side dish. The orzo is lightly browned first in butter and a little garlic. The browned butter gives this dish an addicting flavor you will love.
http:/ /eclecticrecipes.com/spinach-and-tomato-orzo?replytocom=7081
1/2 stick butter, or 1/4 cup, more if needed
1 lb package orzo
2 cloves garlic, chopped finely
3 cups fresh spinach
1 cup cherry tomatoes, cut in half lengthwise
4 cups chicken stock
Add butter to sauce pan and melt.
Add orzo and stir until all pasta is covered in butter, add more if necessary.
Add garlic and a sprinkle of kosher salt.
Saute until orzo is lightly browned, over medium low heat, and the butter smalls nutty.
Add chicken stock and bring to a boil.
Cover and reduce to a simmer. Simmer for 8-10 minutes.
Turn heat off and add spinach to pasta pot, on top of pasta and add lid again. Let rest for 5-10 minutes.
Add tomatoes to large serving bowl. When pasta has rested and spinach is wilted, add to serving bowl and toss together.
Apple-Spinach Salad With Thyme-Dijon Vinaigrette
serves 8
Salad:
8 cup(s) spinach, baby
2 medium apple(s), Granny Smith, cored and sliced
1/2 cup(s) onion(s), red, thin wedges
4 tablespoon cherries, dried, snipped
1 cup(s) cheese, feta, crumbled, (optional)
Vinaigrette
1/4 cup olive oil
1/4 cup balsamic vinegar
2 teaspoon fresh thyme,
1 teaspoon dijon-style mustard,
1/4 teaspoon salt
Make-Ahead Directions:
Prepare the vinaigrette as directed. Cover and chill for up to 1 week. Serve the leftover vinaigrette with a tossed vegetable salad.
Apple-Spinach Salad:
In a large bowl, toss together spinach, apple, onion, and cherries. Shake Thyme-Dijon Vinaigrette; drizzle onto salad. Toss to coat. If desired, top each serving with cheese.
Thyme-Dijon Vinaigrette:
Makes 2/3 cup.
In a screw-top jar, combine 1/4 cup olive oil, 1/4 cup white or regular balsamic vinegar, 2 teaspoons snipped fresh thyme or 1/2 teaspoon crushed dried thyme, 1 teaspoon Dijon-style mustard, and 1/4 teaspoon salt. Cover and shake well to mix. Chill until ready to serve.
Per serving:
Calories 93 - Total Fat 6g (Saturated Fat 1g) Sodium 96mg - Dietary Fiber 2g - Carbs 11g -
Cholesterol 0mg - Protein 1g
Exchanges: Vegetable: 1 - Fruit 0.5 - Carb Choices 0.5
Low Carb Cheesecake
serves 10
Looking for a sweet, satisfying dessert that won't blow your diabetic diet? You'll love this vanilla cheesecake, and so will your family. Try topping it with your favorite fruit!
http://www.diabeticconnect.com
1 (8 ounce) package fat-free cream cheese
1 (15 ounce) container part-skim ricotta cheese
1/2 cup fat-free sour cream
3 egg whites
1 tablespoon all-purpose flour
1/2 cup xylitol
1 teaspoon vanilla extract
1.Preheat the oven to 325 degrees F (165 degrees C). Grease a 9 inch pie plate.
2.In a medium bowl, mix together the cream cheese, ricotta cheese, sour cream and egg whites until smooth. Stir together the flour and sugar substitute; mix into the cheese batter along with vanilla. Pour into the prepared pie plate and smooth the top.
3.Bake for 60 minutes in the preheated oven, or until the top is nicely browned. Cool completely before slicing and serving.
Per serving:
Calories 105 - Total Fat 3.7g - Cholesterol 17mg - Sodium 212mg - Total Carbs 9g - Dietary Fiber 0g -
Protein10g
