Diabetic Dish of the Week – Herb Roasted Turkey and Gravy

November 8, 2022 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Dish of the Week | Leave a comment
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This week’s Diabetic Dish of the Week is a Herb Roasted Turkey and Gravy. To make the mouth-watering Dish you’ll be needing Coarse Grain Mustard, Fresh Sage, Fresh Thyme, Fresh Chives, Turkey (8-10 lbs.), All Purpose Flour, Fat Free Reduced Sodium Chicken Broth, Fat Free Half and Half, Salt, and Black Pepper. There’s 273 calories and 1 net carb per serving. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2022! https://www.diabetesselfmanagement.com/

Herb Roasted Turkey and Gravy
Planning your holiday menu? Make a place for this delectable turkey dish! Seasoned with Dijon mustard and a combination of fresh herbs, it will be the star of any feast!

Ingredients
1/2 cup coarse-grain or Dijon mustard
1/4 cup chopped fresh sage
2 tablespoons chopped fresh thyme
2 tablespoons chopped fresh chives or tarragon
1 small (8- to 10-pound) turkey, thawed if frozen
2 tablespoons all-purpose flour
1 cup fat-free reduced-sodium chicken broth
1/4 cup fat-free half-and-half
1/4 teaspoon salt
1/4 teaspoon black pepper

Directions
Yield: 14 servings
Serving size: 3 ounces meat, 2 tablespoons gravy per serving

1. Preheat oven to 450°F. Combine mustard, sage, thyme, and chives in small bowl.

2. Rinse turkey with cold water. Pat dry with paper towels. Carefully insert fingers under skin, beginning at neck cavity and sliding down over breast forming to form pocket between skin and turkey breast. Spoon mustard mixture into pocket. Use fingers to massage outside of skin, spreading mixture into even layer. Place turkey, breast side up, on rack in shallow roasting pan.

3. Place turkey in oven. Reduce heat to 325°F. Roast turkey 18 minutes per pound unstuffed (20 minutes per pound stuffed) or until internal temperature reads 165°F on meat thermometer inserted into thickest part of thigh not touching bone. Once turkey browns, tent with foil for remainder of roasting time. Transfer turkey to carving board; reserve pan drippings. Loosely tent turkey with foil; let stand 20 minutes before carving.

4. Meanwhile, pour reserved drippings from roasting pan into glass measuring cup. Spoon 2 tablespoons into medium saucepan; heat over medium heat. Add flour; cook and stir 1 minute. Add broth; simmer until thickened, stirring constantly. Spoon off fat from remaining pan drippings and discard. Add drippings to saucepan. Stir in half-and-half, salt and pepper.

5. Remove and discard turkey skin. Carve turkey and transfer to serving platter. Serve with gravy.

Nutrition Information:
Calories: 273 calories, Carbohydrates: 2 g , Protein: 44 g, Fat: 8 g, Saturated Fat: 2 g, Cholesterol: 181 mg, Sodium: 360 mg, Fiber: 1 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/herb-roasted-turkey-and-gravy/

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Diabetic Dish of the Week – Curried Chicken and Winter Vegetable Stew

October 4, 2022 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Dish of the Week | Leave a comment
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This week’s Diabetic Dish of the Week is a Curried Chicken and Winter Vegetable Stew. To make this week’s Dish you’ll be needing Cooking Spray, Boneless Skinless Chicken Breasts, Curry Powder, Fat-Free Reduced-Sodium Chicken Broth, Diced Tomatoes, Turnip, Carrots, Onion, Tomato Paste, and Raisins. There’s 170 calories and 9 net carbs per serving. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2022! https://www.diabetesselfmanagement.com/

Curried Chicken and Winter Vegetable Stew
Are you a fan of Indian food? If so, you’ll love this quick and easy low-carb stew, featuring the mouthwatering flavors of curried chicken and hearty winter vegetables!

Ingredients
Nonstick cooking spray
1 pound boneless skinless chicken breasts, cut into 1/2-inch cubes
1 tablespoon curry powder
3 1/2 cups fat-free reduced-sodium chicken broth
1 can (about 14 ounces) no-salt-added diced tomatoes
2 medium turnips, cut into 1-inch pieces
2 medium carrots, halved lengthwise, then cut crosswise into 1-inch slices
1 medium onion, chopped
1/4 cup no-salt-added tomato paste
1/2 cup raisins (optional)

Directions
Yield: 6 servings
Serving size: 1 cup and about 2 tablespoons

1. Spray large saucepan with cooking spray; heat over medium heat. Cook chicken, stirring occasionally, 5 minutes, or until lightly browned. Add curry powder; cook and stir 1 minute.

2. Stir in broth, tomatoes, turnips, carrots, onion, tomato paste, and raisins, if desired. Bring to a boil. Reduce heat; simmer, covered, stirring occasionally, 15 minutes, or until vegetables are tender.

Serving suggestion: Serve with couscous or brown rice.

Nutrition Information:
Calories: 170 calories, Carbohydrates: 12 g, Protein: 23 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 55 mg, Sodium: 360 mg, Fiber: 3 g
https://www.diabetesselfmanagement.com/recipes/soups-stews/curried-chicken-and-winter-vegetable-stew/

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Diabetic Dish of the Week – Chicken and Broccoli Stir-Fry With Peanuts

July 19, 2022 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Dish of the Week | Leave a comment
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This week’s Diabetic Dish of the Week is a Chicken and Broccoli Stir-Fry With Peanuts. To make this week’s Dish you’ll be needing Fat Free Reduced Sodium Chicken Broth, Reduced Sodium Soy Sauce, Corn Starch, Salt, Ground Ginger, Garlic Powder, Nonstick Cooking Spray, Skinless Chicken Breast Halves, Broccoli Florets, Red Bell Pepper, and Unsalted Dry Roasted Peanuts. There’s 231 calories and 5 net carbs per serving. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2022! https://www.diabetesselfmanagement.com/

Chicken and Broccoli Stir-Fry With Peanuts
Looking for a quick, easy, and nourishing meal for busy weeknights? This low-carb chicken stir-fry is ready before you can say “Dinnertime!”

Ingredients

1 1/2 cups fat-free reduced-sodium chicken broth, divided

2 tablespoons reduced-sodium soy sauce

1 1/2 tablespoons cornstarch

1/2 teaspoon salt

1/4 teaspoon ground ginger

1/4 teaspoon garlic powder

Nonstick cooking spray

1/2 teaspoon vegetable oil

1 pound boneless skinless chicken breast halves, cut into 2 x 1/4-inch strips

1 cup small broccoli florets

1 cup red bell pepper strips

1/4 cup chopped unsalted dry-roasted peanuts

Directions
Yield: 4 servings
Serving size: 1 cup

1. Combine 1 cup chicken broth with soy sauce, cornstarch, salt, ginger, and garlic powder in small container. Stir until smooth; set aside.

2. Lightly coat large skillet with cooking spray; heat over high heat until hot. Add oil; tilt skillet to coat bottom of skillet. Add chicken; stir fry 2 minutes, or until no longer pink. Remove chicken from skillet.

3. Add remaining 1/2 cup chicken broth to skillet; bring to a boil. Add broccoli and bell pepper; return to a boil. Reduce heat and simmer, covered, 2 minutes, or until broccoli is crisp-tender.

4. Increase heat to high. Add chicken to skillet. Stir sauce and add to skillet. Bring to a boil; boiling 1 to 2 minutes, or until thickened. Stir in peanuts.

Nutrition Information:
Calories: 231 calories, Carbohydrates: 7 g, Protein: 31 g, Fat: 8 g, Saturated Fat: 2 g, Cholesterol: 69 mg, Sodium: 686 mg, Fiber: 2 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/chicken-and-broccoli-stir-fry-with-peanuts/

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Chicken Barley Soup

March 15, 2022 at 6:01 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management | Leave a comment
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Here’s a recipe for a Chicken Barley Soup. To make this recipe some of the ingredients you’ll be needing are Olive Oil, Onion, Carrots, Mushrooms, Spices, Quick-Cooking Barley, Fat Free Reduced Sodium Chicken Broth, Cooked Chicken and more! The Soup is 102 calories and 13 net carbs per serving. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2022! https://www.diabetesselfmanagement.com/

Chicken Barley Soup
Getting tired of the same old chicken-soup-from-a-can routine this cold and flu season? You’ll love this quick and easy homemade version, chock-full of hearty and nourishing ingredients!

Ingredients
1 teaspoon olive oil
3/4 cup chopped onion
3/4 cup chopped carrot
3/4 cup chopped celery
1 package (8 ounces) sliced mushrooms
2 cloves garlic, minced
1/4 teaspoon black pepper
1/2 cup uncooked quick-cooking barley
1/4 teaspoon dried thyme
4 cups fat-free reduced-sodium chicken broth
1 cup chopped cooked chicken
1 bay leaf
Juice of 1 lemon
Parsley (optional)

Directions
Yield: 8 servings
Serving size: 1 cup

1. Place oil in Dutch oven. Add onion, carrot, celery, mushrooms and garlic. Cook over medium-high heat 5 minutes.

2. Add pepper, barley, thyme, broth, chicken and bay leaf. Bring to a boil; reduce heat, cover and simmer 25 minutes, or until vegetables are tender.

3. Remove and discard bay leaf. Stir in lemon juice and sprinkle with parsley, if desired.

Nutrition Information:
Calories: 102 calories, Carbohydrates: 15 g, Protein: 9 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 13 mg, Sodium: 307 mg, Fiber: 2 g
https://www.diabetesselfmanagement.com/recipes/soups-stews/chicken-barley-soup/

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Diabetic Side Dish of the Week – Brussels Sprouts With Lemon-Dill Glaze

February 20, 2022 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Side Dish of the Week | Leave a comment
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This week’s Diabetic Side Dish of the Week is Brussels Sprouts With Lemon-Dill Glaze. To make this week’s Dish you’ll be needing Brussels Sprouts, Cornstarch, Dillweed, Fat Free Reduced Sodium Chicken Broth, Lemon Juice, and grated Lemon peel. There’s 58 calories and 8 net carbs per serving. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2022! https://www.diabetesselfmanagement.com/

Brussels Sprouts With Lemon-Dill Glaze
Can’t get enough Brussels sprouts? You’ll love this simple recipe, pairing your favorite veggie with a flavorful glaze — combining lemon and dillweed, it’s the perfect pairing for your sprouts!

Ingredients
1 pound Brussels sprouts*
2 teaspoons cornstarch
1/2 teaspoon dried dillweed
1/2 cup fat-free reduced-sodium chicken broth
3 tablespoons lemon juice
1/2 teaspoon grated lemon peel

Directions
Yield: 4 servings
Serving size: 1/4 of total recipe

1. Trim Brussels sprouts. Cut an “X” in stem ends. Bring 1 cup water to a boil in large saucepan over high heat. Add Brussels sprouts; return to a boil. Reduce heat to medium-low. Simmer, covered, 10 minutes, or just until tender. Drain well; return to pan. Set aside.

2. Meanwhile, combine cornstarch and dillweed in small saucepan. Blend in chicken broth and lemon juice until smooth. Stir in lemon peel. Cook and stir over medium heat 5 minutes, or until mixture boils and thickens. Cook and stir 1 minute more.

3. Pour glaze over Brussels sprouts; toss gently to coat. Serve hot.

*Note: Or, substitute 1 package (10 ounces) frozen brussels sprouts for fresh brussels sprouts. Cook according to package directions; drain.

Nutrition Information:
Calories: 58 calories, Carbohydrates: 13 g, Protein: 3 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 31 mg, Fiber: 5 g
https://www.diabetesselfmanagement.com/recipes/sides/brussels-sprouts-with-lemon-dill-glaze/

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Diabetic Dish of the Week – Provençal Lemon and Olive Chicken

October 19, 2021 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Dish of the Week | Leave a comment
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This week’s Diabetic Dish of the Week is Provençal Lemon and Olive Chicken. Made using Skinless Chicken Thighs, Onion, Lemon, Pitted Green Olives, White Vinegar, Herbes de Provence, Bay Leaf, Salt and Pepper, Fat-Free Reduced-Sodium Chicken Broth, and Fresh Parsley. You can find this recipe at the Diabetes Self Management website where you’ll find a huge selection of Diabetic Friendly Recipes, Diabetes Management Tips, Diabetes News, and more! You can also subscribe to the Diabetes Self Management Magazine, one of my favorites. I’ve left a link to subscribe to it at the end of the post. So Enjoy and Make 2019 a Healthy One! https://www.diabetesselfmanagement.com/

Provençal Lemon and Olive Chicken
This French-inspired recipe uses a slow-cooker, which means you can set it, forget it, and dig into a delicious meal a few hours later!
Ingredients
2 cups chopped onion
2 pounds skinless chicken thighs
1 medium lemon, thinly sliced and seeded
1/2 cup pitted green olives
1 tablespoon white vinegar or olive brine
2 teaspoons herbes de Provence
1 bay leaf
1/2 teaspoon salt
1/8 teaspoon black pepper
1 cup fat-free reduced-sodium chicken broth
1/2 cup minced fresh parsley

Directions
1 – Place onions in slow cooker. Arrange chicken thighs and lemon slices over onion. Add olives, vinegar, herbes de Provence, bay leaf, salt, and pepper. Pour in broth.

2 – Cover; cook on LOW 5 to 6 hours or on HIGH 3 to 3 1/2 hours or until chicken is tender. Remove and discard bay leaf. Stir in parsley before serving.

Yield: 10 servings.

Nutrition Facts Per Serving:
Calories: 150 calories, Carbohydrates: 5 g, Protein: 18 g, Fat: 10 g, Saturated Fat: 3 g, Cholesterol: 75 mg, Sodium: 400 mg, Fiber: 1 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/provencal-lemon-and-olive-chicken/

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Chilled Cucumber Soup

July 27, 2021 at 6:01 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management | Leave a comment
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Here’s a recipe for a Chilled Cucumber Soup. To make this recipe you’ll be needing Cucumber, Reduced Fat Sour Cream, fresh Dill, Salt, White Pepper, Fat Free Reduced Sodium Chicken Broth, and Sprigs of Fresh Dill. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2021! https://www.diabetesselfmanagement.com/

Chilled Cucumber Soup
Who says soup has to be hot? This light and creamy low-carb cucumber soup recipe is perfect for relaxing on a warm summer evening. And what’s more, you need only a handful of ingredients to whip up this refreshing dish!

Ingredients
1 large cucumber, peeled and coarsely chopped
3/4 cup reduced-fat sour cream
1/4 cup packed fresh dill
1/2 teaspoon salt (optional)
1/8 teaspoon white pepper (optional)
1 1/2 cups fat-free reduced-sodium chicken or vegetable broth
Sprigs fresh dill (optional)

Directions
Yield: 4 servings
Serving size: 3/4 cup

1 – Place cucumber in food processor; process until finely chopped. Add sour cream, 1/4 cup dill, salt, and white pepper, if desired; process until fairly smooth.

2 – Transfer mixture to large bowl; stir in broth. Cover and chill at least 2 hours or up to 24 hours. Ladle into shallow bowls; garnish with dill sprigs.

3 – Vegan Variation: Substitute dairy-free sour cream for regular. Use only vegetable broth.

Nutrition Information:
Calories: 67 calories, Carbohydrates: 6 g, Protein: 3 g, Fat: 4 g, Saturated Fat: 2 g, Cholesterol: 13 mg, Sodium: 236 mg, Fiber: 1 g
https://www.diabetesselfmanagement.com/recipes/soups-stews/chilled-cucumber-soup/

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Diabetic Dish of the Week – Salmon with Brown Rice and Vegetables

May 25, 2021 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Dish of the Week | Leave a comment
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This week’s Diabetic Dish of the Week is Salmon with Brown Rice and Vegetables. Healthy is us with this week’s Recipe! To make this recipe you’ll be needing Water, Salmon Fillets, Asparagus, Brown Rice, Spinach, Fat-Free Reduced-Sodium Chicken Broth, Chives, Lemon Juice, and Black Pepper. The Dish is 251 calories and 22 net carbs. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2021! https://www.diabetesselfmanagement.com/

Salmon with Brown Rice and Vegetables
This dish combines omega-3 rich seafood, whole grains, and green vegetables for a delicious and heart-healthy meal!

Ingredients
2 cups water
12 ounces skinless salmon fillets
2 cups sliced asparagus (1-inch pieces)
2 cups cooked brown rice
1 cup spinach, sliced into 1/2-inch strips
1/3 cup fat-free reduced-sodium chicken broth
2 tablespoons chopped fresh chives
2 tablespoons lemon juice
1/8 teaspoon black pepper

Directions
Yield: 4 servings
Serving size: 1 cup

1 – Bring water to a boil in large skillet over high heat. Add salmon; reduce heat to medium-low. Cover and simmer 10 minutes or until salmon begins to flake when tested with fork. Remove salmon from skillet; cut into large pieces when cool enough to handle.

2 – Spray separate large skillet with nonstick cooking spray; heat over medium-high heat. Add asparagus; cook and stir 6 minutes or until tender. Stir in rice, spinach, and broth; reduce heat to low. Cover and cook 1 to 2 minutes or until spinach is wilted and rice is heated through. Stir in salmon, chives, lemon juice, and pepper.

Nutrition Information:
Calories: 251 calories, Carbohydrates: 26 g, Protein: 22 g, Fat: 6 g, Saturated Fat: 1 g, Cholesterol: 47 mg, Sodium: 62 mg, Fiber: 4 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/salmon-brown-rice-vegetables/

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Diabetic Dish of the Week – Asparagus and Cheddar Stuffed Chicken Breasts for Diabetics

April 27, 2021 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Dish of the Week | Leave a comment
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This week’s Diabetic Dish of the Week is a Asparagus and Cheddar Stuffed Chicken Breasts for Diabetics. To prepare this week’s Recipe you’ll be needing Asparagus, Fat Free Reduced Sodium Chicken Broth, Red Bell Pepper, Garlic, Dried Parsley, Black Pepper, Boneless Skinless Chicken Breasts, Reduced Fat Cheddar Cheese, and Corn Relish. The Dish is 189 calories and 3 net carbs per serving. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2021! https://www.diabetesselfmanagement.com/

Asparagus and Cheddar Stuffed Chicken Breasts for Diabetics
Asparagus is packed with vitamins and minerals that have health benefits ranging from fighting bloating to aiding in weight loss to helping prevent urinary tract infections. Take advantage of this nutritious and delicious veggie, now in peak season, with our filling and low-carb entrée!

Ingredients

20 asparagus spears (about 2 bunches)
2 cups fat-free reduced-sodium chicken broth
1 medium red bell pepper, chopped
1/2 teaspoon roasted crushed garlic
1 teaspoon dried parsley
1/4 teaspoon black pepper
4 boneless skinless chicken breasts (about 1/4 pound each)
4 tablespoons shredded reduced-fat Cheddar cheese
4 tablespoons corn relish (optional)

Directions
Yield: 4 servings
Serving size: 1 stuffed chicken breast

1 – Snap woody stem ends off asparagus and discard. Cut off asparagus tips about 4 inches long; set aside. Slice asparagus stalks and combine with broth, red pepper, garlic, parsley, and black pepper in saucepan. Cook over medium-high heat 25 minutes, stirring occasionally.

2 – While vegetables cook, place each chicken breast half between plastic wrap, and pound with rolling pin until approximately 1/4 inch thick.

3 – Preheat electric indoor grill with lid. Lay 5 asparagus tips across one end of each pounded breast. Top each with 1 tablespoon cheese and fold in half. Place stuffed breasts on grill and cook with lid closed for 6 minutes.

4 – Spoon vegetable sauce onto serving plates and top with cooked breast. Garnish with corn relish, if desired.

* Gelatin Salad: If desired, serve with Gelatin Salad. Mix together 4 cups ready-to-use shredded cabbage, 1 cup mandarin orange segments, and 1/2 cup fat-free vinaigrette in medium bowl. Divide mixture evenly among 4 salad plates. Remove orange gelatin from 4 ready-to-use, sugar-free gelatin dessert cups and slice gelatin with egg slicer or knife. Top each salad with gelatin slices. Garnish each serving with 1/2 tablespoon dried cranberries. Refrigerate until ready to serve.

Nutrition Facts Per Serving:
Calories: 189 calories, Carbohydrates: 5 g, Protein: 33 g, Fat: 4 g, Saturated Fat: 2 g, Cholesterol: 83 mg, Sodium: 317 mg, Fiber: 2 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/asparagus-cheddar-stuffed-chicken-breasts/

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“Meatless Monday” Recipe of the Week – Lentil Burgers

February 22, 2021 at 6:01 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is Lentil Burgers. To make these “Meatless” Burgers some of the ingredients that you’ll be needing are Fat-Free Reduced-Sodium Chicken Broth, Dried Lentils, Carrot, Mushrooms, Egg, Spices, Hot Pepper Sauce, Kaiser Rolls and more! The Burger is 124 calories and 20 carbs per serving. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2021! https://www.diabetesselfmanagement.com/

Lentil Burgers
This vegetarian burger is low in calories but high in flavor! A dill and cucumber sauce tops a hearty lentil- and mushroom-based patty.

Ingredients
1 can (about 14 ounces) fat-free reduced-sodium chicken broth
1 cup dried lentils, sorted and rinsed
1 small carrot, grated
1/4 cup coarsely chopped mushrooms
1 egg
1/4 cup plain dry bread crumbs
3 tablespoons finely chopped onion
2 to 4 cloves garlic, minced
1 teaspoon dried thyme
Nonstick cooking spray
1/4 cup plain fat-free yogurt
1/4 cup chopped seeded cucumber
1/2 teaspoon dried mint
1/4 teaspoon dried dill weed
1/4 teaspoon black pepper
1/8 teaspoon salt
Dash hot pepper sauce (optional)
Kaiser rolls

Directions
Yield: 4 servings
Serving size: 1 Lentil Burger with about 1 tablespoon sauce (without roll)

1. Bring chicken broth to a boil in medium saucepan over high heat. Stir in lentils; reduce heat to low. Simmer, covered, about 30 minutes or until lentils are tender and liquid is absorbed. Cool to room temperature.

2. Place lentils, carrot and mushrooms in food processor or blender; process until finely chopped but not smooth. (Some whole lentils should still be visible.) Stir in egg, bread crumbs, onion, garlic and thyme. Refrigerate, covered, 2 to 3 hours.

3. Shape lentil mixture into four (1/2-inch-thick) patties. Spray large skillet with cooking spray; heat over medium heat. Cook patties over medium-low heat about 10 minutes or until browned on both sides.

4. Meanwhile, for sauce, combine yogurt, cucumber, mint, dill, black pepper, salt and hot pepper sauce, if desired, in small bowl. Serve sauce over burgers.

Nutrition Information:
Calories: 124 calories, Carbohydrates: 21 g, Protein: 9 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 54 mg, Sodium: 166 mg, Fiber: 1 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/lentil-burgers/

 

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