How To Live With Diabetes

Ingredients:

4 boneless, skinless chicken breast halves (about 4 oz each) or 1 lb boneless, skinless turkey breast, all visible fat discarded
egg substitute equivalent to 1 egg, or 1 large egg
1 tbsp water
2 tsp olive oil
1/3 c finely crushed reduced-sodium five-grain crispbread or whole-grain crackers
1/3 c shredded Parmesan cheese
2 tbsp minced fresh parsley
1/2 tsp ground oregano, crumbled
1/4 tsp pepper
vegetable oil spray

Directions:

Preheat oven to 400 degrees. Put the breast with the smooth side up between two pieces of plastic wrap. If using turkey, cut crosswise into 4 pieces first. Using a tortilla press, the smooth side of a meat mallet, or a rolling pin, lightly flatten to a thickness of 1/4 inch, being careful not to tear the meat. In a shallow dish or pie pan, whisk together the egg substitute, water, and oil. In another shallow dish or pie pan, stir together the remaining ingredients except the vegetable oil spray. Place the dishes side by side. Lightly spray a 13×9x2-inch baking pan with vegetable oil spray. Set beside the dishes. Dip the chicken into the egg white mixture and turn to coat. Roll each piece in the crumb mixture, shaking off any excess. Arrange the chicken in a single layer on the baking sheet. Lightly spray the chicken with vegetable oil spray. Bake, uncovered, for 15 to 18 minutes, or until the chicken is no longer pink in the center and the top coating is golden brown.

Makes 4 Servings.

Dietary Exchanges: 4 Very Lean Meat, 1 Fat

Nutrients Per Serving:
200 Calories
66 Calories from Fat
7 g Total Fat
2.1 g Saturated Fat
1.1 g Polyunsaturated Fat
3.1 Monounsaturated Fat
4 g Total Carbohydrate
1 g Dietary Fiber
0 g Sugars
29 g Protein
74 mg Cholesterol
144 mg Sodium

Ingredients:

vegetable nonstick cooking spray
1 bag (from 14 oz box) precooked rice, about 3/4 cup
2 cans (14.5 oz each) low sodium diced tomatoes
1/2 tsp ground turmeric (or 1 tsp saffron threads)
1 pkg (12 oz) frozen, tail office, deveined, cooked shrimp (about 3 cups), defrosted
2 chicken tenders (about 4 oz) cut into bite-size chunks
1 c frozen green peas, defrosted

Directions:

Preheat oven to 400 degrees. Lightly coat an 8 x 8-inch glass baking dish with cooking spray. Empty bag of rice into baking dish, and shake to distribute evenly. Empty 1 can of tomatoes with juice over the rice, and sprinkle tumeric over tomatoes. Add shrimp and chicken, distributing evenly. Add peas. Drain second can of tomatoes; discard juice. Distribute tomatoes over shrimp and chicken. Cover casserole with a 9-inch square piece of waxed paper. Bake for 30 minutes. Remove from oven and let rest, covered, for 5 minutes. To serve, spoon 1 cup of paella into a shallow, rimmed soup bowl.

Makes 6 (1 cup) Servings.

Dietary Exchanges: 1 Starch, 2 Meats, 1 Vegetable

Nutrients Per Serving:
175 Calories
7% Calories from Fat
1 g Total Fat
1 g Saturated Fat
19 g Carbohydrates
19 g Protein
97 mg Cholesterol
152 mg Sodium
2 g Fiber

Ingredients:

2 boneless skinless chicken breast halves (about 4 ounces each)
1 teaspoon canola oil
1 medium onion, chopped
1/2 medium bell pepper, chopped
1 teaspoon chopped garlic
1 cup GUILTLESS GOURMET® Salsa (Roasted Red Pepper or Southwestern Grill)
1/2 cup low-fat sour cream, divided
Nonstick cooking spray
1 cup (3 1/2 ounces) crushed GUILTLESS GOURMET®  Unsalted Baked Tortilla Chips

Directions:

Cut chicken into 1-inch cubes. Heat oil in large skillet over medium-high heat until hot. Add chicken cubes, onion, pepper and garlic. Cook and stir about 5 to 10 minutes or until chicken turns white and onion  is translucent. Remove from heat. Combine 1/2 cup salsa and 1/4 cup sour cream in small bowl until blended. Stir salsa mixture into chicken mixture. Preheat oven to 325 degrees. Coat 2-quart glass casserole dish with cooking spray. Sprinkle 1/2 cup crushed chips into prepared casserole dish. Spread chicken mixture over crushed chips. Top with remaining crushed chips, then with remaining 1/2 cup salsa. Bake 30 minutes or cover with plastic wrap and microwave on HIGH (100% power) 12 minutes or until heated through. Let stand 5 minutes before serving. To serve, divide mixture among 4 serving plates. Top each serving with a dollop of remaining 1/4 cup sour cream.

Makes 4 servings

Dietary Exchanges: 1 Starch, 2 Lean Meat, 2 Vegetable

Nutrients Per Serving:
250 Calories
23% Calories from Fat
6 g Total Fat
3 g Saturated Fat
29 g Carbohydrate
17 g Protein
45 mg Cholesterol
433 mg Sodium
2 g Fiber