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Spain-Basque-Style Chicken

2 tbsps. all-purpose flour
1 tbsp. chopped fresh thyme or 1 tsp. dried thyme
1 tsp. paprika
1/2 tsp. freshly ground pepper
1/2 tsp. salt
4 skinless chicken breast halves
2 tsps. olive oil
1 large onion, coarsely chopped
2 cloves garlic, minced
1 cup dry white wine
1 bay leaf
1 tbsp. chopped roasted red bell pepper or chopped, drained pimiento
2 tbsps. chopped fresh parsley

Combine flour, thyme, paprika, pepper and salt in a large bowl or plastic bag. Dredge chicken in mixture. Heat oil in large nonstick skillet. Brown chicken over medium heat, about 4 minutes per side. Remove and reserve. Sauté onion and garlic in the same skillet until tender, about 5 minutes. Add wine and bay leaf; bring to a boil, stirring constantly. Return chicken to skillet add roasted pepper. Cover and simmer over low heat until chicken is cooked through, about 20 minutes. Discard bay leaf. Serve chicken in the sauce sprinkle with parsley.
Makes 4 servings.
Calories 210, Fat 5 g, Carbs 9 g, Sodium 363 mg, Fiber 1 g.
Points 4,

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Veal Lady Sharon – 14.5g Carbs

From: 1,001 Recipes For People with Diabetes
Servings: 4
Veal chops are enhanced with a sauce flavored with mushrooms,
herbs and black olives.

4 lean veal chops (about 4 oz each), fat trimmed
1-3 tsp margarine
2 medium onions, chopped
1 lb mushrooms, sliced
1 Tbsp flour
1 Tbsp tomato paste
3/4 cup reduced-sodium fat-free chicken broth
2/3 cup dry white wine
1 tsp herbes de Provence or Italian seasoning
1 small bay leaf
1/4 – 1/2 cup sliced black olives
Salt and pepper, to taste
2 Tbsp minced parsley

1. Cook veal chops in margarine in large skillet over high heat
until browned on both sides; transfer to shallow baking dish.

2. In same skillet, saute onions and mushrooms until tender;
sprinkle with flour and cook 2 to 3 minutes, stirring well. Stir
in remaining ingredients, except salt, pepper, and parsley, and
heat to boiling. Reduce heat and simmer, covered, 5 minutes.
Season to taste with salt and pepper.

3. Pour sauce over veal in dish. Bake, uncovered, at
325 degrees F. until veal is tender, about 45 minutes. Sprinkle
with parsley and serve.

Nutrition:
302 Calories, 32g Protein, 439mg Sodium, 100.1mg Cholesterol,
10.2g Fat, 14.5g Carbs

Exchanges: 3 Vegetable, 3 Meat, 1 Fat

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Biscuit Topped Beef Stew

1 lb. lean ground beef
1/2 cup coarsely chopped onion
2 cups diced tomatoes, undrained (from 28 oz. can)
1 jar (12 oz.) home style beef gravy
1-1/2 cups diced peeled potatoes
1 cup carrot strips (1″ x 1/4″)
1 cup frozen green beans
1/4 tsp. ground black pepper
1 can (6-oz.) Pillsbury® Golden Layers® Refrigerated Buttermilk Biscuits

Heat oven to 375°F. Spray large skillet with nonstick cooking spray. Heat over medium high heat
until hot. Add ground beef and onion; cook and stir until beef is thoroughly cooked. Drain.

Add all remaining ingredients except biscuits; mix well. Bring to a boil. Reduce heat to medium low
cover and cook 10 to 15 minutes or until vegetables are tender, stirring occasionally.

Spoon into ungreased 8 inch square (2 quart) or oval (2-1/2-quart) baking dish.

Separate dough into 5 biscuits; cut each in half. Arrange, cut side down, around outside edge of hot
mixture.

Bake at 375° F., oven for 20 minutes or until casserole is bubbly and biscuits are deep golden brown.

Makes: 4 servings.

Nutrition Information:
Per serving = Calories 500, Calories from Fat 210, Total Fat 23 g,
Saturated 8 g, Cholesterol 75 mg, Sodium 1190 mg, Carbs 43 g,
Dietary Fiber 5 g, Sugars 8 g, Protein 29 g.

Diabetic Exchanges: 2-1/2 Starch, 1 Vegetable, 3 Lean Meat, 2-1/2 Fat.

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Crunchy Snack Mix – 16g Carbs, 1g Fiber, 1g Sugar

Yield: Makes 4 cups (8 servings)
From: The New Family Cookbook for People with Diabetes

2 Tbsp margarine
1/2 tsp seasoned salt
2 tsp Worchestershire sauce
1 cup unsweetened oven-toasted rice cereal,
such as Rice Chex or Crispix
1 1/2 cups unsweetened oven-toasted wheat cereal,
such as Wheat Chex
1 cup (1 oz, or about 90) thin pretzel sticks
1/2 cup (1 oz, or about 32) reduced-fat tiny cheese crackers

Preheat the oven to 250 degrees F.
Melt the margarine in a shallow baking pan;
stir in the salt and Worchestershire sauce.

Add the cereals, pretzels, and crackers.
Stir to coat the pieces with margarine.

Bake 45 minutes, stirring every 15 minutes.
Spread on paper towels to cool.
Store in an airtight container.

Nutritional Information Per Serving: (1/2 cup)
85 Calories, 2g Fat, 0mg Cholesterol, 301mg Sodium,
16g Carbs, 1g Dietary Fiber, 1g Sugars, 2g Protein

Diabetic Exchanges: 1 Starch

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Diabetic Grilled Veal Chops

Makes: 4 servings
Serving Size: 1 veal chop
Prep Time: 5 minutes

4 4-ounce boneless veal chops
2 tablespoons light Italian dressing
1/2 teaspoon salt
1/4 teaspoon ground black pepper

Prepare an indoor or outdoor grill.

Trim any visible fat from chops. Brush each side with dressing. Season
well with salt and pepper.

Grill for 4-6 minutes on each side over medium heat.
Chef’s Tip: You can use pork instead of veal if you wish.

Per serving: Exchanges 3 Lean Meat Calories 175
Calories from Fat 67 Total Fat 7 g Saturated Fat 2 g Cholesterol 91 mg
Sodium 420 mg Total Carbohydrate 1 g Dietary Fiber 0 g Sugars 1 g
Protein 25g

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Italian Vegetable Melt
35g Carbs, 1g Fiber

From: Better Homes and Gardens
Start to Finish: 30 min.

2 individual French or Italian loaves, about 6 to 7 inches long
2 Tbsp clear Italian salad dressing
1/2 small onion, thinly sliced
1/2 small zucchini, halved lengthwise and sliced
1/2 small green sweet pepper, cut into thin strips
1/2 tsp bottled minced garlic or 1 clove garlic, minced
1 medium tomato, seeded and chopped
1 1/2 cups shredded provolone or mozzarella cheese (6 ounces)
2 Tbsp grated Parmesan cheese

1. Split bread in half horizontally. Place halves on baking sheet,
cut side up.

2. In a 10-inch skillet or wok heat the salad dressing. Add onion,
zucchini, green pepper, and garlic. Stir-fry for 3 to 5 minutes or
until crisp-tender. Stir in tomato. Sprinkle half of the provolone
or mozzarella cheese on bread halves. Spoon vegetable mixture on
cheese; sprinkle with remaining provolone or mozzarella and the
Parmesan cheese.

3. Broil 3 to 4 inches from the heat about 2 minutes or until
cheese melts. Serve immediately. Makes 4 servings

Nutrition facts per serving:
374 Calories, 18g Total Fat, 9g Saturated Fat, 32mg Cholesterol,
836mg Sodium, 35g Carbs, 1g Fiber, 18g Protein, 14% Vitamin A,
41% Vitamin C, 34% Calcium, 13% Iron

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Impossible Chicken Taco Pie

2 cups cutup cooked chicken
1/2 cup chopped onion
2 TB (1/2 pkg.) Old El Paso® taco seasoning mix
1 cup Original Bisquick® mix
1 cup milk
2 eggs
1 cup (4 oz.) Cheddar cheese, shredded

Heat oven to 400º F. Grease bottom and side of 9″ glass pie plate. Mix chicken, onion and seasoning mix. Sprinkle in pie plate. Stir together Bisquick, milk and eggs with fork until blended. Pour into pie plate.

Bake 30 to 35 minutes or until knife inserted in center comes out clean. Sprinkle with cheese. Bake 1 to 2 minutes longer or until cheese is melted. Garnish with lettuce, tomatoes and sour cream if desired.

Makes:8 servings .

Nutrition Information:
Per serving = Calories 215 (Calories from Fat 100 ), Total Fat 11 g (Sat Fat 5 g), Cholesterol 100 mg,
Sodium 450 mg, Total Carbs 13 g (Dietary Fiber 1 g), Protein 17 g

Diabetic Exchanges: 1 Starch; 2 Medium-Fat Meat.

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Impossible Coconut Pie

1/2 cup Original Bisquick® mix
2 cups milk
1 cup flaked or shredded coconut
3/4 cup sugar or Equal sugar substitite
1/4 cup butter or margarine
1-1/2 tsp. vanilla extract
4 eggs

Preheat oven to 350º F. Grease 9″ pie plate. Stir all ingredients until blended. Pour into pie plate. Bake 50 to 55 minutes or until golden brown and knife inserted in the center comes out clean. Cover and refrigerate any remaining pie.

Makes:8 servings.

Nutrition Information:
Per serving = Calories 270 (Calories from Fat 125 ), Total Fat 14 g (Sat Fat 6 g),
Cholesterol 110 mg, Sodium 270 mg, Total Carbs 31 g (Dietary Fiber 1 g), Protein 6 g.

Diabetic Exchanges: 2 Starch, 2-1/2 Fat.

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Potato Cauliflower Soup

31.0g Carbs, 5.9g Fiber, 3.4g Sugar

Servings: 6
Preparation Time: 15 min.
Cooking Time: 30 min.

1 lb potato, peeled and cut into 1/2-inch cubes
1/2 cup scallions, white part only, chopped
1/2 tsp caraway seeds
4 cup water
3 cup vegetable stock
1 1/2 lb cauliflower florets, cooked
1/2 cup scallion greens, thinly sliced
2 Tbsp grated Parmesan cheese
1 1/4 cups seasoned croutons

Combine potatoes and next 4 ingredients in a heavy saucepan over medium high heat. Season with salt to taste and bring to a boil. Reduce heat to medium low. Simmer 15-20 minutes or until potatoes are very tender. Transfer mixture to a blender or food processor and puree.

Return puree to saucepan and add cauliflower florets.
Simmer 7 minutes or until cauliflower is tender. Remove from heat.
Stir in scallion greens and pepper to taste. Sprinkle with Parmesan
and croutons. Serve chilled, if desired.

Per Serving:
166 Calories, 4.5g Fat, 1.8g Sat Fat, 1.6g Mono Fat,
1.1g Poly Fat, 24% Calories from fat, 5.9g Protein,
1.5mg Cholesterol, 298.6mg Sodium, 31.0g Carbs,
5.9g Dietary Fiber, 3.4g Sugars

Exchanges:
1.2 Vegetable, 1 1/2 Bread, 0.1 Lean Meats, 0.3 Fat

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Beef Pot Stickers

2 lbs. extra lean ground beef
1 egg white
1/2 carrot, finely diced or grated
4 green onions, finely chopped
1/2 yellow onion, finely chopped
3 garlic cloves, minced
1 small red pepper, finely chopped
3 tbsps. oyster sauce
3 tbsps. soy sauce
72 round wonton wrappers
1 egg yolk, beaten

In a food processor, combine the beef and egg white and grind to a paste.
Mix in the carrot, green onion, yellow onion, garlic, red pepper and the oyster sauce and soy sauce.

Place a few wonton wrappers on a work surface. Brush the outside edges with a little egg yolk. Place a little of the beef mixture on one half of each wrapper. Do not overstuff. Fold the wrapper over, pressing the edges together. Set on a parchment-lined tray, not allowing them to touch or they’ll stick together. Repeat with the remaining wrappers and filling.

Steam, in batches, in a single layer, for 5 to 7 minutes in a perforated parchment or lettuce-lined steamer; or fry for 3 minutes a side over medium heat until firm and slightly brown. Serve as is or with chili-sauce-spiked soy sauce. Makes 6 dozen.
Calories 50, Fat 1.5 g, Carbs 5 g, Fiber 0 g. Points 1.

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