Diabetic Dish of the Week – BEEF STEAK AND ROASTED VEGETABLE SALAD
August 7, 2018 at 5:02 AM | Posted in diabetes, diabetes friendly, Diabetic Dish of the Week, Diabetic Gourmet Magazine | Leave a commentTags: Baking, Beef, BEEF STEAK AND ROASTED VEGETABLE SALAD, Bell Peppers, Cooking, Diabetes, Diabetic Dish of the Week, Diabetic Gourmet Magazine, Eggplant, Food, Mushrooms, recipes, Steak
This week’s Diabetic Dish of the Week is – BEEF STEAK AND ROASTED VEGETABLE SALAD. Made using either beef top loin steaks or four beef tenderloin steaks. Have your Dinner in one delicious and healthy Salad! The recipe comes from the Diabetic Gourmet Magazine website. At the Diabetic Gourmet site besides all the Diabetic Friendly Recipes you can find tips on Diabetes Management and Diabetes News. Plus don’t forget to subscribe to the Diabetic Gourmet Magazine. Enjoy and Eat Healthy in 2018! https://diabeticgourmet.com/
BEEF STEAK AND ROASTED VEGETABLE SALAD
Ingredients
2 beef top loin steaks or four beef tenderloin steaks, cut 1 inch thick
8 cups torn salad greens
3/4 cup Italian dressing
Roasted Vegetables:
16 small mushrooms
1 large red, yellow or green bell pepper, cut into 1-inch wide strips
1 medium Japanese eggplant, sliced (1-inch)
1 medium onion, cut into 8 wedges
1 medium zucchini, sliced (1-inch)
2 tablespoons balsamic vinegar
2 large cloves garlic, minced
1 teaspoon dried rosemary leaves
Directions
1 – Heat oven to 425F. Spray 15 x 10-inch baking pan with cooking spray. Place vegetables in pan; spray generously with cooking spray. Drizzle with vinegar; sprinkle with garlic, rosemary and salt and pepper. Stir to coat. Roast in 425F oven 30 to 35 minutes or until tender, stirring once. Cool slightly.
2 – Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook top loin steaks 12 to 15 minutes (tenderloin steaks 10 to 13 minutes) for medium rare (145F) to medium (160F) doneness, turning occasionally. Remove; let stand 10 minutes.
3 – Carve steaks; season with salt. Arrange beef and vegetables on greens. Serve with dressing.
Recipe Yield: Yield: 4 servings
NUTRITIONAL INFORMATION PER SERVING:
Calories: 418
Fat: 24 grams
Saturated Fat: 4 grams
Fiber: 8.7 grams
Sodium: 849 milligrams
Cholesterol: 56 milligrams
Protein: 3 grams
Carbohydrates: 23 grams
https://diabeticgourmet.com/diabetic-recipes/beef-steak-and-roasted-vegetable-salad
Diabetic Dish of the Week – MONTREAL-STYLE SALMON
July 31, 2018 at 5:02 AM | Posted in diabetes, diabetes friendly, Diabetic Dish of the Week, Diabetic Gourmet Magazine | Leave a commentTags: Baking, Cooking, Diabetes, Diabetic Dish of the Week, Diabetic Gourmet Magazine, Food, Grated Lemon Peel, Grilling, McCormick Dill Weed, McCormick Grill Mates Montreal Steak Seasoning, MONTREAL-STYLE SALMON, recipes, Salmon Fillets
This week’s Diabetic Dish of the Week is – MONTREAL-STYLE SALMON. Delicious Salmon seasoned with McCormick Grill Mates Montreal Steak Seasoning, Grated Lemon Peel, and McCormick Dill Weed. Easy to make and only 168 calories per serving. Another healthy and delicious recipe from the Diabetic Gourmet Magazine website. Check out the huge selection of Diabetic Friendly Recipes at the Diabetic Gourmet site. Also don’t forget to subscribe to the Diabetic Gourmet Magazine! Enjoy and Eat Healthy in 2018! https://diabeticgourmet.com/
MONTREAL-STYLE SALMON
Ingredients
1/2 teaspoons McCormick Grill Mates Montreal Steak Seasoning
1/2 teaspoon grated lemon peel
1/8 teaspoon McCormick Dill Weed
1/2 pounds salmon fillets (swordfish or mahi mahi can also be used)
Directions
1 – Mix Steak Seasoning, lemon peel and dill weed in small bowl.
2 – Rub mixture over salmon. Let stand 5 minutes.
3 – Grill salmon, skin side down, over medium heat 10 to 12 minutes or until fish flakes easily with a fork. Do not turn salmon.
4 – Serve immediately.
Recipe Yield: 2 servings
NUTRITIONAL INFORMATION PER SERVING:
Calories: 168
Fat: 8 grams
Sodium: 174 milligrams
Cholesterol: 65 milligrams
Protein: 24 grams
Carbohydrates: 0 grams
https://diabeticgourmet.com/diabetic-recipe/montreal-style-salmon
Diabetic Dish of the Week – REUBEN BITES PARTY APPETIZER
July 24, 2018 at 5:02 AM | Posted in diabetes, diabetes friendly, Diabetic Dish of the Week, Diabetic Gourmet Magazine | Leave a commentTags: Appetizers, Cooking, Corned beef, Diabetes, Diabetic Dish of the Week, Diabetic Gourmet Magazine, Food, recipes, REUBEN BITES PARTY APPETIZER, Sauerkrauet, Thousand Island dressing
This week’s Diabetic Dish of the Week is – REUBEN BITES PARTY APPETIZER. Corned beef that’s topped with Swiss cheese, Sauerkraut and Thousand Island Dressing. Perfect family Appetizer, snack, or for your your next party! You can find this recipe at the Diabetic Gourmet Magazine! At the Diabetic Gourmet site you’ll find a huge selection of Diabetic Friendly recipes for your Breakfast, Lunch, Dinner, or Dessert menus. So check it out today. Enjoy and Eat Healthy in 2018! https://diabeticgourmet.com/
REUBEN BITES PARTY APPETIZER
A short stack of corned beef is topped with Swiss cheese, sauerkraut and Thousand Island dressing. All the big tastes of a classic Reuben sandwich in an appetizer-sized portion. You can also use left-over corned beef from St. Patrick’s Day or even kick it up a notch by using pastrami. Perfect for a party – a real crowd pleaser.
Recipe Yield: 32
Ingredients
12 ounces thinly sliced deli Corned Beef
1/2 cup Thousand Island dressing, divided
8 slices rye, swirl rye or pumpernickel bread
4 slices Swiss cheese (about 3/4 ounce each)
1 cup drained sauerkraut
Directions
1 – Preheat oven to 425F.
2 – Spread 2 teaspoons dressing on each bread slice; cut slices into quarters.
3 – Place bread pieces in a single layer on 2 baking sheets.
4 – Bake 9 to 11 minutes or until bread is lightly toasted, rotating baking sheets half way through baking.
5 – Meanwhile, cut cheese slices into quarters; cut each quarter diagonally in half to form 32 triangles.
6 – Top bread pieces evenly with Corned Beef, cheese slices and sauerkraut.
7 – Heat appetizers in 425F oven 3 to 5 minutes or until cheese is melted.
8 – Top evenly with remaining Thousand Island dressing.
NUTRITIONAL INFORMATION PER SERVING:
Calories: 53
Fat: 2 grams
Saturated Fat: 1 grams
Fiber: .6 grams
Sodium: 236 milligrams
Cholesterol: 9 milligrams
Protein: 4 grams
Carbohydrates: 5 grams
https://diabeticgourmet.com/diabetic-recipe/reuben-bites-party-appetizer
Diabetic Dish of the Week – SPINACH ARTICHOKE YOGURT DIP
July 17, 2018 at 5:02 AM | Posted in diabetes, diabetes friendly, Diabetic Dish of the Week, Diabetic Gourmet Magazine | Leave a commentTags: Appetizers, Artichoke Hearts, Baking, Cooking, Diabetes, Diabetic Dish of the Week, Diabetic Gourmet Magazine, Food, Low Fat Yogurt, Mozzarella Cheese, recipes, Snacks, Spinach, SPINACH ARTICHOKE YOGURT DIP
This week’s Diabetic Dish of the Week is – SPINACH ARTICHOKE YOGURT DIP. Delicious and Healthy appetizer or snack, SPINACH ARTICHOKE YOGURT DIP. Artichoke Hearts, Spinach, Low Fat Yogurt, and Mozzarella Cheese are some of the ingredients you’ll be using to make this week’s recipe. It’s from the Diabetic Gourmet Magazine website which has a huge selection of Diabetic Friendly Recipes. Enjoy and Eat Healthy in 2018! https://diabeticgourmet.com/
SPINACH ARTICHOKE YOGURT DIP
Try this Spinach Artichoke Dip at your next party or serve to your family while watching a game on TV. Only 7 grams of carbs per serving.
Recipe Yield: 8
Ingredients
1 can (14 ounces) artichoke hearts, drained and chopped
1 package (10 ounces) frozen chopped spinach frozen, thawed and drained
8 ounces plain low-fat yogurt
1 cup shredded, low-moisture, part-skim Mozzarella cheese
1/4 cup green onion, chopped
1 garlic clove, minced
2 tablespoons red pepper, chopped
Directions
1 – Heat oven to 350F.
2 – Combine artichoke hearts, spinach, yogurt, cheese, onion and garlic; mix well.
3 – Pour mixture into 1-quart casserole dish or 9-inch pie plate.
4 – Bake 20-25 minutes, or until heated through.
5 – Sprinkle with red peppers.
NUTRITIONAL INFORMATION PER SERVING:
Calories: 179
Fat: 12 grams
Sodium: 383 milligrams
Cholesterol: 18 milligrams
Protein: 11 grams
Carbohydrates: 7 grams
https://diabeticgourmet.com/diabetic-recipe/spinach-artichoke-yogurt-dip
Diabetic Dish of the Week – LIME PORK TENDERLOIN
July 10, 2018 at 5:02 AM | Posted in diabetes, diabetes friendly, Diabetic Dish of the Week, Diabetic Gourmet Magazine | Leave a commentTags: Baking, Blackstrap Molasses, Chili powder, Cooking, Diabetes, Diabetic Dish of the Week, Diabetic Gourmet Magazine, Food, lime, LIME PORK TENDERLOIN, Pork, recipes, Soy sauce
This week’s Diabetic Dish of the Week is – LIME PORK TENDERLOIN. Delicious and tender Pork Tenderloin with a hint of Lime. Along with the Lime you’ll be adding; Blackstrap Molasses, Soy Sauce, and Chili Powder. Add some fresh Vegetables and perhaps a Rice Dish or Potato Dish and you are set to go! You can find this recipe along with all the other Diabetic Friendly Recipes at the Diabetic Gourmet Magazine website. So Enjoy and Eat Healthy in 2018! https://diabeticgourmet.com/
LIME PORK TENDERLOIN
Ingredients
4 large cloves garlic, minced
3 Tbsp. fresh lime juice
2 Tbsp. extra virgin olive oil, divided
1 tsp. unsulphured blackstrap molasses
1 tsp. low-sodium soy sauce
1/2 tsp. chili powder, or to taste
Salt and freshly ground pepper, to taste
1-1/2 lb. pork tenderloin
1 small red apple, optional for garnish
Directions
1 – Preheat oven to 375 degrees.
In large mixing bowl combine garlic, lime juice, 1 tablespoon oil, molasses, soy sauce, chili powder, salt and pepper. Place tenderloin in bowl, turning to completely coat with marinade.
2 – Heat large ovenproof pan or cast iron skillet over high heat. Add remaining oil. When oil is hot, use tongs to place meat in skillet, being careful to avoid splatter. Turn tenderloin every 2-3 minutes for even searing to seal in juices.
3 – Remove pan from burner. Pour remaining marinade over meat and brush to coat well. Add 3 tablespoons water to bottom of skillet, not on tenderloin.
4 – Place pan in oven. Cook approximately 30 minutes or until a meat thermometer inserted into center reads 145 degrees. Remove skillet from oven and allow tenderloin to rest for 5 minutes before slicing.
5 – For garnish, if using, cut apple in thin slices.
6 – Cut tenderloin diagonally in 1/4-1/2 inch slices. Arrange slices on plate, garnish with apple slices, and drizzle with remaining juice from pan.
Recipe Yield: Yield: 6 servings
NUTRITIONAL INFORMATION PER SERVING:
Calories: 185
Fat: 8 grams
Saturated Fat: 2 grams
Sodium: 90 milligrams
Protein: 24 grams
Carbohydrates: 2 grams
https://diabeticgourmet.com/diabetic-recipes/lime-pork-tenderloin
Diabetic Dish of the Week – SPINACH, FETA AND GRAPE TOMATO OMELET
July 3, 2018 at 5:02 AM | Posted in diabetes, diabetes friendly, Diabetic Dish of the Week, Diabetic Gourmet Magazine | Leave a commentTags: Cooking, Diabetes, Diabetic Dish of the Week, Egg Substitute, Fat-Free Milk, FETA AND GRAPE TOMATO OMELET, Food, recipes, Reduced Fat Feta Cheese, Spinach
This week’s Diabetic Dish of the Week is a SPINACH, FETA AND GRAPE TOMATO OMELET. This one saves on calroies, fat, and carbs by using Egg Substitute, Fat Free Milk, and Reduced Fat Feta Cheese. It’s 135 calories, 1.5 grams fat, and 5 carbs per serving! Start you day off right with this Diabetic Friendly Recipe from the Diabetic Gourmet Magazine website. At the Diabetic Gourmet site you’ll not only find a huge selection of Diabetic Friendly Recipes, Diabetic News, and Diabetes Management Tips. Check it out today! So Enjoy and Eat Healthy in 2018! https://diabeticgourmet.com/
SPINACH, FETA AND GRAPE TOMATO OMELET
Ingredients
2 cups egg substitute (500 mL)
3 Tbsp fat-free milk (45 mL)
2 cups (2oz/60 g) loosely packed baby spinach (500 mL)
2 Tbsp chopped fresh basil leaves (30 mL)
1 Tbsp canola oil (15 mL)
1 cup grape tomatoes, quartered (250 mL)
1/2 tsp chopped fresh rosemary leaves (2 mL)
1/2 cup (2 oz/60 g) reduced-fat feta cheese (125 mL)
Directions
1 – Combine egg substitute and milk in a medium bowl and whisk until well blended.
2 – Place spinach and basil in another medium bowl; set aside.
3 – Heat canola oil in a small nonstick skillet over medium-high heat. Add tomatoes and rosemary, and cook 2 minutes or until soft, stirring frequently. Add to bowl with spinach and basil, toss, and cover to allow spinach to wilt slightly and flavors to blend while preparing omelets.
4 – Reduce heat to medium. Wipe skillet clean with a damp paper towel. Coat skillet with canola oil cooking spray and place over medium heat until hot. Pour half of egg mixture into skillet. Cook 5 minutes; as eggs begin to set, gently lift edge of omelet with a spatula and tilt skillet so uncooked portion flows underneath.
5 – When egg mixture is set, spoon half of tomato mixture over half of omelet. Top with half of feta cheese. Loosen omelet with a spatula and fold in half. Slide omelet onto serving plate and cover with foil to keep warm. Repeat with remaining ingredients.
Recipe Yield: Yield: 4 servings. Serving size: 1/2 omelet.
NUTRITIONAL INFORMATION PER SERVING:
Calories: 135
Fat: 6 grams
Saturated Fat: 1.5 grams
Fiber: 1 grams
Sodium: 445 milligrams
Cholesterol: 5 milligrams
Protein: 16 grams
Carbohydrates: 5 grams
https://diabeticgourmet.com/diabetic-recipes/spinach-feta-and-grape-tomato-omelet
Diabetic Dish of the Week – SUGAR FREE MIXED BERRY JAM
June 26, 2018 at 5:02 AM | Posted in diabetes, diabetes friendly, Diabetic Dish of the Week, Diabetic Gourmet Magazine | Leave a commentTags: Berries, Blueberries, Cooking, Diabetes, Diabetic Dish of the Week, Diabetic Gourmet Magazine, Food, Raspberries, recipes, Splenda, Strawberries, SUGAR FREE MIXED BERRY JAM
This week’s Diabetic Dish of the Week is – SUGAR FREE MIXED BERRY JAM. Raspberries, Strawberries, and Blueberries are the Berries you’ll be using. Splenda Sweetner replaces the Sugar in the recipe. The Jam is only 25 calories and 6 carbs per serving! The recipe is from the Diabetic Gourmet Magazine website which has an endless amount of Diabetic Friendly Recipes for all occasions. So Enjoy and Eat Healthy in 2018! https://diabeticgourmet.com/
SUGAR FREE MIXED BERRY JAM
Ingredients
6 cups fresh raspberries
1/3 cup sugar
3 cups fresh strawberries
1 1/2 cups Splenda No Calorie Sweetener, Granulated
1 cup cold water
1 (1.75 ounce) package SURE-JELL* For Lower Sugar Recipes Fruit Pectin
1 pint blueberries
Directions
1 – Combine raspberries and sugar in a heavy bottomed pan. Heat over medium-high heat. Boil 10-15 minutes, stirring constantly.
2 – Mash strawberries with a fork or potato masher.
3 – Add Splenda Granulated Sweetener and strawberries to raspberries. Stir constantly and boil over medium-high heat for an additional 10-15 minutes.
4 – Pour cold water into a small saucepan. Whisk pectin into water, and let stand 2-3 minutes. Allow the pectin to absorb the water.
5 – Boil water and pectin, then stir into fruit mixture and reduce heat to medium-low. Add blueberries. Simmer and stir for 5-6 minutes, until pectin is thoroughly blended with the fruit.
6 – Freeze in sterile canning jars.
Recipe Yield: Servings: 48Serving Size: 1 tablespoon
NUTRITIONAL INFORMATION PER SERVING:
Calories: 25
Fiber: 2 grams
Sodium: 5 milligrams
Carbohydrates: 6 grams
Sugars: 2 grams
https://diabeticgourmet.com/diabetic-recipe/sugar-free-mixed-berry-jam
Diabetic Dish of the Week – HOMEMADE BREAKFAST SAUSAGE
June 19, 2018 at 5:02 AM | Posted in diabetes, diabetes friendly, Diabetic Dish of the Week, Diabetic Gourmet Magazine | Leave a commentTags: Baking, Breakfast, Cooking, Diabetic Dish of the Week, Food, Grilling, HOMEMADE BREAKFAST SAUSAGE, Pork, recipes, Sausage, Spices
This week’s Diabetic Dish of the Week is – HOMEMADE BREAKFAST SAUSAGE. Homemade Breakfast Sausage that is healthier, lighter in sodium and fat, and 0 carbs. Start the morning off the Healthy Way! The recipe is from the Diabetic Gourmet Magazine website. The Diabetic Gourmet site has a huge selection of Diabetic Friendly Recipes, check it out today! Enjoy and eat Healthy in 2018! https://diabeticgourmet.com/
HOMEMADE BREAKFAST SAUSAGE
Make homemade breakfast sausage that is healthier and lighter in sodium and fat. Serve these zero carb sausage patties with your breakfast or brunch – or as part of a breakfast sandwich. You can even make them ahead of time and store in the freezer until ready to use (just thaw and heat in a skillet or microwave). This is a diabetic and keto diet friendly recipe.
Recipe Yield: 8
Ingredients
1 Pound Ground Pork, Lean
1/2 Teaspoon Ground Rosemary
1/8 Teaspoon Ground Thyme
1/8 Teaspoon Dried Marjoram, Crushed
1/8 Teaspoon Pepper
1/8 Teaspoon Salt
Directions
Combine all ingredients; mix well.
Place in an air-tight container.
Chill in the refrigerator 4 to 24 hours to allow flavors to blend.
Shape into 1/2-inch thick patties.
In skillet cook patties over medium heat about 4 to 5 minutes on each side, or until done.
Alternative Cooking Method: To broil, place patties on an unheated rack in broiler pan. Broil 5-inches from heat about 5 minutes on each side.
NUTRITIONAL INFORMATION PER SERVING:
Calories: 120
Fat: 8 grams
Saturated Fat: 3 grams
Sodium: 65 milligrams
Cholesterol: 40 milligrams
Protein: 10 grams
Carbohydrates: 0 grams
https://diabeticgourmet.com/diabetic-recipe/homemade-breakfast-sausage
Diabetic Dish of the Week – BAKED ELBOW PASTA WITH HERBED RICOTTA AND TURKEY SAUSAGE
June 12, 2018 at 5:02 AM | Posted in diabetes, diabetes friendly, Diabetic Dish of the Week, Diabetic Gourmet Magazine | Leave a commentTags: BAKED ELBOW PASTA WITH HERBED RICOTTA AND TURKEY SAUSAGE, Baking, Cooking, Diabetic Dish of the Week, Dreamfields Elbows, Food, Italian-Style Turkey Sausage, Mozzarella Cheese, recipes, Ricotta Cheese, Spices, Tomatoes
This week’s Diabetic Dish of the Week is – BAKED ELBOW PASTA WITH HERBED RICOTTA AND TURKEY SAUSAGE. For the Pasta you’ll be using Dreamfields Elbows along with Shallots, Italian-Style Turkey Sausage, Spices, Tomatoes, Ricotta Cheese, and Mozzarella Cheese. Jennie – O Italian-Style Turkey Sausage would work great with this recipe! You can find this recipe along with all the other Delicious and Diabetic Friendly Recipes at the Diabetic Gourmet Magazine website. They have an endless recipe selection along with Diabetes News and Diabetes Management. Check it out today! Enjoy and eat Healthy in 2018! https://diabeticgourmet.com/
BAKED ELBOW PASTA WITH HERBED RICOTTA AND TURKEY SAUSAGE
Ingredients
1 box Dreamfields Elbows
1 tablespoon olive oil
2 large shallots, thinly sliced
6 cloves garlic, chopped
1-1/4 pounds Italian-style turkey sausage (casing removed)
1 can (28 ounces) diced tomatoes, undrained
1/4 teaspoon crushed red pepper flakes
Herbed Ricotta (see recipe below)
3/4 cup shredded part-skim mozzarella cheese
Salt and pepper
Herbed Ricotta Ingredients
1 container (15 ounces) part-skim ricotta
1 cup shredded part-skim mozzarella cheese
1/2 cup minced fresh parsley
1/3 cup grated Parmesan cheese
2 tablespoons chopped fresh basil
2 tablespoons chopped fresh oregano
Directions
1 – Cook pasta according to package directions. Drain and return to pan.
2 – Meanwhile, in large nonstick skillet, heat oil over medium-high heat. Add shallots and garlic; cook and stir 1 minute. Add sausage; cook, breaking into crumbles, about 5 minutes until sausage is browned and cooked through, stirring frequently.
3 – Add tomatoes and red pepper flakes to skillet; cook 5 minutes to heat through, stirring occasionally.
4 – Meanwhile, combine all Herbed Ricotta Ingredientsin a large bowl; mix well.
5 – Combine pasta and Herbed Ricotta. Add sausage mixture. Season with salt and pepper, as desired. Spoon into 3-quart casserole dish sprayed with nonstick cooking spray. Top with mozzarella. Bake at 375*F for 30 minutes or until heated through.
Recipe Yield: Makes 9 servings.
NUTRITIONAL INFORMATION PER SERVING:
Calories: 434
Calories from fat: 42
Fat: 17 grams
Saturated Fat: 7 grams
Fiber: 6 grams
Sodium: 730 milligrams
Cholesterol: 77 milligrams
Protein: 16 grams
Carbohydrates: 0 grams
https://diabeticgourmet.com/diabetic-recipes/baked-elbow-pasta-with-herbed-ricotta-and-turkey-sausage
Diabetic Dish of the Week – CURRY-LIME CHICKEN WITH TOMATO-BEAN SALAD
June 5, 2018 at 5:02 AM | Posted in diabetes, diabetes friendly, Diabetic Dish of the Week, Diabetic Gourmet Magazine | Leave a commentTags: Chicken Thighs, Cooking, CURRY-LIME CHICKEN WITH TOMATO-BEAN SALAD, Diabetes, Diabetic Dish of the Week, Food, Greek Yogurt, Grilling, Lima Beans, recipes, Sweet Onions, Tomatoes
This week’s Diabetic Dish of the Week is a CURRY-LIME CHICKEN WITH TOMATO-BEAN SALAD. Chicken Thighs, Greek Yogurt, Lima Beans, Tomatoes, and Sweet Onions are just some of the ingredients you’ll need to make this week’s recipe. It’s from the Diabetic Gourmet Magazine website, which has a huge selection of Diabetic Friendly Recipes! Check it out today, you’ll love it. So Enjoy and Eat Healthy in 2018! https://diabeticgourmet.com/
CURRY-LIME CHICKEN WITH TOMATO-BEAN SALAD
Here’s an exciting chicken recipe to serve for lunch or dinner. The tomato-bean salad offers a fantastic way to include lima beans in your diet. Lima beans a good source of fiber, which helps prevent spikes in blood sugar levels. Lima beans are also a good source of iron, providing almost 25% of the recommended daily amount per cup, along with about 15 grams of protein.
Recipe Yield: 4
Ingredients
1-1/2 to 2 pounds chicken thighs
Grilled Curry-Lime Chicken Thighs with Pickled Tomato-Lima Bean
1 cup plain Greek yogurt
1 teaspoon fresh ginger, diced
1 teaspoon curry powder
juice of 1 lime
1 cup red cider vinegar
1 cup water
2 teaspoons pickling spices
2 teaspoons plus 1/8 tsp salt, divided
1 tablespoon sugar
1/8 teaspoon crushed red pepper flakes
1/2 teaspoon celery seed
1-1/2 cup lima beans, cooked in water for 4 minutes, then drained and cooled
2 cups diced fresh tomatoes
1 small sweet onion, diced
1/4 cup chopped fresh cilantro
Directions
1 – Combine yogurt, ginger, curry powder and lime juice.
2 – Add chicken thighs and turn to coat with yogurt mixture. Allow to marinate in refrigerator 1 to 4 hours.
3 – In small saucepan, combine vinegar and water; add pickling spices, 1/8 teaspoon salt, sugar, red pepper flakes and celery seed. Bring to a boil, then lower heat and simmer for 5 minutes. Remove from heat and cool.
4 – Place lima beans, tomatoes and onion in container. Using a fine mesh sieve, pour the warm vinegar mixture through it and into the vegetable mixture. Add cilantro. Cover and chill at least 1 hour and up to 2 days.
5 – Prepare grill or broiler.
6 – Remove chicken from marinade, draining excess, and discard remaining marinade. Season thighs on both sides with remaining teaspoon salt.
7 – Place chicken on grill or under broiler to sear. Turn over once until well browned, cooking for a total of 6-8 minutes. Continue to cook chicken, turning to avoid burning. Grill or broil chicken until it reaches an internal temperature of 170F, about another 15 to 20 minutes.
8 – Using a slotted spoon, place about 1/3 cup salsa on each plate and place a grilled thigh next to the salsa.
Nutritional Information Per Serving:
Calories: 400
Fat: 19 grams
Saturated Fat: 5 grams
Fiber: 4 grams
Sodium: 471 milligrams
Protein: 33 grams
Carbohydrates: 24 grams
Sugars: 10 grams
https://diabeticgourmet.com/articles/10-ways-to-change-up-your-protein-routine
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