How To Live With Diabetes

Chicken and a medley of fresh vegetables simmer together in a
garlic-spiced, tomato-based broth. Feta cheese adds a touch of
creaminess.
Start to Finish: 40 minutes

4 skinless, boneless chicken breast halves (about 1 1/4 lb total)
Salt and ground black pepper
1 Tbsp olive oil or cooking oil
1 1/2 cups sliced zucchini (1 medium)
3/4 cup chopped green sweet pepper (1 medium)
1 medium onion, sliced and separated into rings
2 cloves garlic, minced
1/8 tsp ground black pepper
1/4 cup water
1 10.75-oz can condensed tomato soup
2 cups hot cooked couscous*
1/2 cup crumbled feta cheese (2 oz)
Lemon wedges

1. Sprinkle chicken with salt and black pepper. In a 12-inch skillet
cook chicken in hot oil over medium heat for 12 to 15 minutes or until
internal temperature of chicken registers 170F on an instant-read
thermometer, turning once. Remove chicken from skillet; keep warm.

2. Add zucchini, sweet pepper, onion, garlic, and the 1/8 teaspoon
black pepper to skillet. Add the water; reduce heat. Cover and cook
for 5 minutes, stirring once or twice. Stir in soup. Bring to boiling;
reduce heat. Cover and simmer for 5 minutes more, stirring once.

3. To serve, divide couscous among dinner plates. Place chicken on
couscous. Spoon vegetable mixture over chicken and couscous. Sprinkle
with feta cheese and serve with lemon wedges.

*Note:
For 2 cups cooked couscous, in a 1-quart saucepan bring 1 cup water
and a dash of salt to boiling. Stir in 2/3 cup quick-cooking couscous.
Remove from heat. Cover and let stand for 5 minutes. Fluff with a fork
before serving.

Servings: 4
Nutrition per Serving:
401 Calories, 10g Total Fat, 4g Saturated Fat, 4g Monounsaturated Fat,
1g Polyunsaturated Fat, 99mg Cholesterol,827mg Sodium,
36g Carbs, 4g Fiber, 9g Total Sugar, 41g Protein

Vitamin C (DV%) 50, Calcium (DV%) 14, Iron (DV%) 12,
Percent Daily Values are based on a 2,000 calorie diet

NUTRITION PROFILE: Low Calorie | Low Carb | Low Cholesterol | Low
Sat Fat | Heart Healthy | Healthy Weight
This twist on the Latin American staple is made healthier with lean
ground turkey and crisp apples. It doubles well. Try tucking it into
whole-wheat tortillas or serve over instant brown rice for a quick and
healthy supper.
Makes 2 servings, 1 1/4 cups each
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy

2 tsp extra-virgin olive oil
1/3 cup finely chopped red onion
1 clove garlic, minced
8 ounces 99%-lean ground turkey
1/2 tsp ground cumin
1/2 tsp dried oregano
1/4 tsp salt
1/4 tsp freshly ground pepper
1/8 tsp ground cloves
1 Tbsp cider vinegar
1 medium tart green apple, peeled and chopped
1 cup chopped tomato
3 Tbsp chopped green olives
1/2 tsp Worcestershire sauce
1/4 cup sliced scallion greens

1. Heat oil in a large skillet over medium heat. Add onion and garlic;
cook until soft, stirring often, about 2 minutes. Add turkey; cook,
stirring and breaking up, until lightly browned, 4 to 6 minutes.

2. Stir in cumin, oregano, salt, pepper and cloves; cook for 30 seconds.
Stir in vinegar, scraping up any browned bits. Stir in apple, tomato,
olives and Worcestershire sauce. Reduce heat and gently simmer, stirring
often, until any liquid in the pan has reduced to a syrupy glaze, about
8 minutes. Stir in scallion greens and serve.

Makes 2 servings, 1 1/4 cups each
Nutrition per Serving:
246 Calories, 8g Fat, 1g Sat, 5g Mono, 45mg Cholesterol, 30g Protein,
17g Carbs, 4g Fiber, 488mg Sodium, 360mg Potassium

Nutrition bonus: Vitamin C (40% daily value), Iron & Vitamin A (20% dv)
1 Carbohydrate Serving

Exchanges: 1 fruit, 4 very lean protein, 1 fat

Ingredients:

1 pouch Campbell’s Dry Onion Soup Mix with Chicken Broth
2/3 c dry bread crumbs
1/8 tsp pepper
1 egg or 2 egg whites
2 tbsp water
12 skinless, boneless chicken thighs or 6 skinless, boneless chicken breast halves (about 1 1/2 lb
2 tbsp margarine or butter, melted (optional)

Directions:

With rolling pin, crush soup mix in pouch. On waxed paper, combine soup mix bread crumbs, and pepper. In shallow dish, beat together egg and water. Dip chicken into egg mixture and coat with crumb mixture. On baking sheet, arrange chicken. Drizzle with margarine. Bake at 400 degrees for 20 minutes or until chicken is no longer pink.

Makes 6 Servings.

Dietary Exchanges: 1 Starch, 4 Very Lean Meat

Pyramid Servings: 1 Starch, 1 Meat

Nutrients Per Serving:
215 Calories
43 Calories from Fat
5 g Fat
1 g Saturated Fat
108 mg Cholesterol
628 mg Sodium
11g Carbohydrate
1 g Dietary Fiber
3 g Sugars
29 g Protein

Ingredients:

6 skinless, boneless chicken breast halves (about 1 1/2 lb)
1 c refrigerated Marie’s Zesty Fat Free Red Wine Vinaigrette
3/4 c Light N Tangy V8 Vegetable Juice or V8 Picante Vegetable Juice
1 tbsp cornstarch

Directions:

Place large plastic bag in deep bowl. Add chicken. In 2-cup measure, combine vinaigrette and “V8″ juice. Pour over chicken. Close bag. Refrigerate at least 4 hours or overnight, turning chicken occasionally. Remove chicken from marinade and arrange on rack in broiler pan, reserve marinade. In 1-quart saucepan, stir together cornstarch and reserved marinade until smooth. Cook over medium heat until sauce boils and thickens, stirring constantly. Brush chicken with sauce. Broil 4 inches from heat 15 minutes or until chicken is no longer pink, turning once and brushing often with sauce during cooking. If desired, serve with orange-onion salad and parslied noodles.

Makes 6 Servings.

Dietary Exchanges: 1/2 Carbohydrate, 3 Very Lean Meat

Pyramid Servings: 1/2 Sweet, 1 Meat

Nutrients Per Serving:
166 Calories
26 Calories from Fat
3 g Fat
1 g Saturated Fat
69 mg Cholesterol
281 mg Sodium
8 g Carbohydrate
0 g Dietary Fiber
5 g Sugars
25 g Protein

Ingredients:

1 c grapefruit juice
1/4 c frozen orange juice concentrate
2 tbsp honey
1 tbsp fresh lemon juice
2 tsp grated peeled gingerroot
1/8 tsp crushed red pepper flakes
4 boneless, skinless chicken breast halves (about 4 oz each)
vegetable oil spray
1 tbsp light tub margarine
1/4 tsp salt

Directions:

In a medium nonmetallic bowl, stir together the grapefruit juice, orange juice concentrate, honey, lemon juice, gingerroot, and red pepper flakes. Remove and set aside 1 cup juice mixture. Add the chicken pieces to the juice mixture remaining in the bowl. Turn the chicken to coat. Let marinate for 15 minutes, turning occasionally. Heat a 12-inch nonstick skillet over medium heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Remove the chicken from the marinade; discard the marinade. Cook the chicken for 5 minutes. Turn over and cook for 5 to 6 minutes, or until no longer pink in the center. Place on a plate. Stir the reserved 1 cup juice mixture into the pan residue. Increase the heat to high and bring to a boil. Boil for 3 minutes, or until the mixture is reduced to 1/2 cup, scraping the bottom and sides of the pan. Remove from the heat. Stir in the margarine and salt. Pour over the chicken.

Makes 4 Servings.

Dietary Exchanges: 3 Very Lean Meat, 1 Fruit, 1/2 Fat

Nutrients Per Serving:
192 Calories
37 Calories from Fat
4 g Total Fat
0.8 g Saturated Fat
0.9 g Polyunsaturated Fat
1.6 g Monounsaturated Fat
12 g Total Carbohydrate
0 g Dietary Fiber
10 g Sugars
26 g Protein
69 mg Cholesterol
229 mg Sodium