The Menu - Diabetic friendly
Molasses Drumsticks with Soy Sauce
Brussels Sprouts Slaw
Lemony Fruit Cups
The Recipes
Molasses Drumsticks with Soy Sauce
serve 4
These chicken drumsticks make a quick summer dinner that the whole family will enjoy.
http://www.diabetes.org/mfa-recipes/recipes/2012-06-molasses-drumsticks-wit
h-soy.html
1/4 cup light soy sauce
2 tablespoons lime juice
8 chicken drum sticks, skin removed, rinsed, and patted dry
2 tablespoons molasses
Stir the soy sauce and lime juice together in a small bowl until well blended.
Place the drumsticks in a large zippered plastic bag. Add 3 tablespoons of the soy sauce mixture to the bag. Seal tightly and shake back and forth to coat chicken evenly. Refrigerate overnight or for at least 2 hours, turning occasionally.
Add the molasses to the remaining soy sauce mixture, cover with plastic wrap, and refrigerate until needed.
Preheat the broiler. Lightly coat the broiler rack and pan with nonstick cooking spray, place the drumsticks on the rack, and discard any marinade in the bag. Broil 6 inches away from the heat source for 25 minutes, turning every 5 minutes or until the drumsticks are no longer pink in the center.
Place the drumsticks in a large bowl. Stir the reserved soy sauce mixture and pour it over the drumsticks. Toss the drumsticks gently to coat evenly and let them stand 3 minutes to develop flavors.
Serving Size: 2 drumsticks
Calories 226; Carbohydrates 8 g; Protein 32 g; Fat 6 g; Saturated Fat 2 g; Cholesterol 102 mg;
Sodium 538 mg; Dietary Fiber 0 g.
Brussels Sprouts Slaw
serves 9
This recipe is best made a day (or several hours) ahead of time to allow the Brussels sprouts to really absorb the dressing but it can be served immediately if needed.
http://www.diabetes.org/mfa-recipes/recipes/2012-06-brussels-sprouts-slaw. html
6 cups water
1 lb. fresh Brussels sprouts
2 scallions, minced
¼ cup rice wine vinegar
1 Tbsp Dijon Mustard
1 Tbsp reduced sodium soy sauce
2 Tbsp Splenda
¼ cup lite mayonnaise
¼ tsp ground black pepper
½ cup slivered almonds, toasted
In a large pot, bring 6 cups of water to a boil. Add Brussels sprouts and blanch in the boiling water for 1 minute. Remove from boiling water and run under cold water to stop the cooking. Dry the sprouts with a clean towel.
Trim the stem on the Brussels sprouts and slice in half lengthwise. Using the slicing blade on a food processor, process the Brussels sprouts to shred them. You can also do this with the slicing side of a box grater or with a very sharp knife.
In a medium bowl, whisk together scallions, vinegar, mustard, soy sauce, Splenda, mayonnaise and black pepper.
Add the shredded Brussels sprouts and toasted almonds to the dressing and mix well.
Serving Size: 1/2 cup
Calories 85; Carbohydrates 7 g; Protein 3 g; Fat 5 g; Saturated Fat 0.5 g; Cholesterol 0 mg;
Sodium 165 mg; Dietary Fiber 2 g.
Lemony Fruit Cups
serves 4
Incorporating fruit into your desserts helps give them nutritional value. These lower-carb fruit cups are a great choice for those watching out for their diabetes and their heart health.
http://www.diabetes.org/mfa-recipes/recipes/2012-02-lemony-fruit-cups.html
1 cup fat-free frozen whipped topping, thawed in refrigerator
1/2 teaspoon grated lemon zest
4 teaspoons fresh lemon juice
2 tablespoon sliced almonds, dry roasted, crushed
2 medium kiwifruit, peeled and cut into 4 slices
8 medium strawberries, quartered
1 teaspoon confectioner’s sugar
In a small bowl, gently stir together the whipped topping, lemon zest, and lemon juice. Spoon into two small custard cups or ramekins.
Sprinkle the almonds over the whipped topping. Arrange the kiwifruit and strawberries on top. Using a fine sieve, sift the confectioner’s sugar over all. Serve immediately, or refrigerate until serving time. If refrigerated, the sugar will dissolve and give the fruit a glazed appearance.
Serving Size: 1 bowl
Calories 90; Carbohydrates 15 g; Protein 1 g; Fat 2.5 g; Saturated Fat 0.2 g; Cholesterol 0 mg;
Sodium 15 mg; Dietary Fiber 2 g.
You can get a FREE kit for a child with diabetes here:
http://www.diabetes.org/living-with-diabetes/parents-and-kids/everyday -wisdom-kit.html?utm_source=RightHandRail&utm_medium=SitePromotion4&utm_ campaign=KIT
for a limited time only
Molasses Drumsticks with Soy Sauce
Brussels Sprouts Slaw
Lemony Fruit Cups
The Recipes
Molasses Drumsticks with Soy Sauce
serve 4
These chicken drumsticks make a quick summer dinner that the whole family will enjoy.
http://www.diabetes.org/mfa-recipes/recipes/2012-06-molasses-drumsticks-wit
h-soy.html
1/4 cup light soy sauce
2 tablespoons lime juice
8 chicken drum sticks, skin removed, rinsed, and patted dry
2 tablespoons molasses
Stir the soy sauce and lime juice together in a small bowl until well blended.
Place the drumsticks in a large zippered plastic bag. Add 3 tablespoons of the soy sauce mixture to the bag. Seal tightly and shake back and forth to coat chicken evenly. Refrigerate overnight or for at least 2 hours, turning occasionally.
Add the molasses to the remaining soy sauce mixture, cover with plastic wrap, and refrigerate until needed.
Preheat the broiler. Lightly coat the broiler rack and pan with nonstick cooking spray, place the drumsticks on the rack, and discard any marinade in the bag. Broil 6 inches away from the heat source for 25 minutes, turning every 5 minutes or until the drumsticks are no longer pink in the center.
Place the drumsticks in a large bowl. Stir the reserved soy sauce mixture and pour it over the drumsticks. Toss the drumsticks gently to coat evenly and let them stand 3 minutes to develop flavors.
Serving Size: 2 drumsticks
Calories 226; Carbohydrates 8 g; Protein 32 g; Fat 6 g; Saturated Fat 2 g; Cholesterol 102 mg;
Sodium 538 mg; Dietary Fiber 0 g.
Brussels Sprouts Slaw
serves 9
This recipe is best made a day (or several hours) ahead of time to allow the Brussels sprouts to really absorb the dressing but it can be served immediately if needed.
http://www.diabetes.org/mfa-recipes/recipes/2012-06-brussels-sprouts-slaw. html
6 cups water
1 lb. fresh Brussels sprouts
2 scallions, minced
¼ cup rice wine vinegar
1 Tbsp Dijon Mustard
1 Tbsp reduced sodium soy sauce
2 Tbsp Splenda
¼ cup lite mayonnaise
¼ tsp ground black pepper
½ cup slivered almonds, toasted
In a large pot, bring 6 cups of water to a boil. Add Brussels sprouts and blanch in the boiling water for 1 minute. Remove from boiling water and run under cold water to stop the cooking. Dry the sprouts with a clean towel.
Trim the stem on the Brussels sprouts and slice in half lengthwise. Using the slicing blade on a food processor, process the Brussels sprouts to shred them. You can also do this with the slicing side of a box grater or with a very sharp knife.
In a medium bowl, whisk together scallions, vinegar, mustard, soy sauce, Splenda, mayonnaise and black pepper.
Add the shredded Brussels sprouts and toasted almonds to the dressing and mix well.
Serving Size: 1/2 cup
Calories 85; Carbohydrates 7 g; Protein 3 g; Fat 5 g; Saturated Fat 0.5 g; Cholesterol 0 mg;
Sodium 165 mg; Dietary Fiber 2 g.
Lemony Fruit Cups
serves 4
Incorporating fruit into your desserts helps give them nutritional value. These lower-carb fruit cups are a great choice for those watching out for their diabetes and their heart health.
http://www.diabetes.org/mfa-recipes/recipes/2012-02-lemony-fruit-cups.html
1 cup fat-free frozen whipped topping, thawed in refrigerator
1/2 teaspoon grated lemon zest
4 teaspoons fresh lemon juice
2 tablespoon sliced almonds, dry roasted, crushed
2 medium kiwifruit, peeled and cut into 4 slices
8 medium strawberries, quartered
1 teaspoon confectioner’s sugar
In a small bowl, gently stir together the whipped topping, lemon zest, and lemon juice. Spoon into two small custard cups or ramekins.
Sprinkle the almonds over the whipped topping. Arrange the kiwifruit and strawberries on top. Using a fine sieve, sift the confectioner’s sugar over all. Serve immediately, or refrigerate until serving time. If refrigerated, the sugar will dissolve and give the fruit a glazed appearance.
Serving Size: 1 bowl
Calories 90; Carbohydrates 15 g; Protein 1 g; Fat 2.5 g; Saturated Fat 0.2 g; Cholesterol 0 mg;
Sodium 15 mg; Dietary Fiber 2 g.
You can get a FREE kit for a child with diabetes here:
http://www.diabetes.org/living-with-diabetes/parents-and-kids/everyday -wisdom-kit.html?utm_source=RightHandRail&utm_medium=SitePromotion4&utm_ campaign=KIT
for a limited time only
