Protein-Packed Almond Pork Tenderloin
Ingredients:
1 ½ lb pork, tenderloin, lean, raw
½ cup cooking sherry
2 tbsp low sodium soy sauce
½ tsp black pepper, ground
2 medium garlic cloves, crushed
½ cup ground almonds
1 tsp olive oil
1 cup fresh chopped onion
1 fresh carrot, peeled and diced
1 medium celery stalk, chopped
Directions:
2. Seal the bag; marinate in the refrigerator for 1 hour.
3. Remove pork from marinade, preserving marinade. Pat dry.
4. Coat pork with almonds.
5. Heat oil in large skillet over medium heat.
6. Brown pork on all sides, for about 5 minutes, turning carefully.
7. Reduce heat to low, add rest of the marinade, onion, carrot and celery.
8. Cover and simmer 10 - 12 minutes, then serve.
Nutritional Info (per serving):
Calories 236
Fat 8.7g
Protein 29.4g
Carbohydrates 7.6g
Fiber 1.9g
Sodium 262mg
Heart Healthy Asian Tuna Steak
Ingredients:
1 ½lb tuna filets
¼ cup orange juice (fresh or frozen)
2 tbsp sesame oil
2 tsp sesame seeds
3 tbsp low sodium soy sauce
1 tbsp fresh ginger root, grated (or 2 tsp ground ginger)
3 tbsp chopped scallions
Directions:
2. Place tuna into the bag or bowl. Seal or cover, refrigerate for 20 minutes.
3. Pre-heat your grill to medium heat.
4. Place tuna 6 inches above heat source, cook 4 - 5 minutes per side.
5. Cook until ready to serve.
Nutritional Info (per serving):
Calories 215
Fat 10g
Protein 27g
Carbohydrates 2g
Fiber 0.2g
Sodium 332mg
Chili's Style Grilled Beef Fajitas
Ingredients:
¼ cup lime juice
1 tablespoon plus 2 teaspoons olive oil, divided
3 garlic cloves, minced and divided
2 teaspoons reduced-sodium soy sauce
½ teaspoon liquid smoke
½ teaspoon cumin
½ teaspoon cayenne pepper
¼ teaspoon chili powder
1½ pounds flank steak or skirt steak
1 large onion, sliced
3 medium green or assorted bell peppers, cut into ½-inch slices
2 tablespoons sweet vermouth (optional)
¼ teaspoon salt
¾ cup salsa
Warm high fiber reduced carb tortillas (like Mission Carb Balance)
Directions:
2. Heat the grill to medium high. Grill the steak for 4 to 5 minutes on each side, or until cooked through (or 150°F with a meat thermometer).
3. While the steak is cooking, heat the remaining 2 teaspoons olive oil in a large sauté pan over medium high. Add the remaining garlic and sauté for 1 to 2 minutes, until slightly softened. Add the onion and peppers and continue cooking for 6 to 8 minutes, or until crisp tender.
4. Add 2 tablespoons water, salt and the sweet vermouth (if desired). Continue cooking until the onions and peppers are soft and slightly caramelized.
5. Tuck meat into tortillas with onions and peppers and serve with salsa.
Nutritional Info (per serving):
Calories 230
Carbohydrate 8g (Sugars 4g)
Total Fat 9g (Sat Fat 4.5g)
Protein 26g
Fiber 2g
Cholesterol 75mg
Sodium 380mg
Food Exchanges: 3½ Lean Meat, 1 Vegetable
Carbohydrate Choices: ½
Weight Watchers Point Comparison: 5
Veggie Mexican
Ingredients:
1 Tbsp. olive oil
½ cup chopped onions
½ cup chopped mushrooms
1 15-ounce can of red kidney beans, drained and rinsed very well
1 ¾ cup low sodium/fat chicken broth
10 ounce frozen corn
1 cup chunky salsa
½ cup dry lentils, rinsed
1 cup broccoli and zucchini, diced
½ tsp. chili powder
½ tsp. garlic powder
Directions:
Nutritional Info (per serving):
Carbohydrate 35g
Protein 12g
Fat 4g
Caribbean Red Snapper
Ingredients:
2 tablespoons olive oil
1 medium onion, chopped
½ cup chopped red pepper
½ cup carrots, cut in strips
1 clove garlic, minced
½ cup dry white wine
¾ lb. red snapper fillet
1 large tomato, chopped
2 tablespoons pitted ripe olives, chopped
2 tablespoons crumbled feta cheese or low-fat ricotta cheese
Directions:
2. Arrange fillets in a single layer in center of skillet. Cover; cook for 5 minutes.
3. Add tomato and olives. Top with cheese. Cover; cook 3 minutes, or until fish is firm but moist.
4. Transfer fish to serving platter; garnish with vegetables and pan juices.
Nutritional Info (per serving):
Calories: 193
Carbohydrate: 3g
Protein: 22g
Fat: 11g
Daily Servings According to Diabetes Food Guide Pyramid:
Serving from Vegetable group: 1
Serving from Meat group: ½
Serving from Fat: 1 ½
Chicken Cacciatore over Pasta
Ingredients:
1 pound skinless, boneless chicken breast halves
½ cup chopped onion
½ cup chopped green bell pepper
1 (16 oz.) can chopped tomatoes, drained
1 (8 oz.) can tomato sauce
2 tablespoons SPLENDA® No Calorie Sweetener, Granulated
1 ½ teaspoons Italian seasoning
⅓ cup sliced ripe olives
⅛ teaspoon black pepper
3 cups hot cooked noodles (or any favorite pasta) , rinsed and drained
Directions:
2. Spray a large skillet with olive oil flavored cooking spray. Saute chicken, onion, and green pepper for 6 to 8 minutes. Stir in drained tomatoes and tomato sauce.
3. Add SPLENDA® Granulated Sweetener, Italian seasoning, olives, and black pepper. Mix well to combine. Lower heat and simmer for 10 to 15 minutes, stirring occasionally.
4. For each serving, place ½ cup pasta on a plate and spoon ⅔ cup sauce over top.
Nutritional Info (per serving):
Calories: 210
Calories from Fat: 40
Total Fat: 4g
Saturated Fat: 1g
Cholesterol: 65mg
Sodium: 460mg
Total Carbs: 22g
Dietary Fiber: 3g
Sugars: 5g
Protein: 21g
Exchanges per Serving: ½ Cup Pasta, ½ Starch, 1 Vegetable, 2 Lean Meats
Additional comments:
Recipe courtesy of Splenda, Inc. Splenda® is a no-calorie sweetener made from sugar that is suitable for diabetics.
Chicken, Broccoli & Rice Bake
Ingredients:
Cooking spray
1 package (10 ounces) frozen, chopped broccoli, thawed
1 cup cooked white rice (warm slightly if using leftover rice)
2 cups (about 8 ounces) diced cooked chicken breast
1 can (10 ¾ ounces) Campbell's Healthy Request cream of chicken soup
¼ cup reduced-fat mayonnaise
¼ cup skim milk
⅛ teaspoon curry powder
1 teaspoon dill
½ teaspoon lemon juice
1 tablespoon fine, dry bread crumbs
Paprika
Directions:
2. Coat an 8" x 8" pan with cooking spray. Layer broccoli in bottom of pan. Top evenly with rice and then chicken.
3. In a large bowl, whisk together soup, mayonnaise, milk, curry powder, dill, and lemon juice; mix well. Pour evenly over chicken.
4. Sprinkle top of casserole with bread crumbs and paprika. Spray cooking spray over bread crumbs (to help them crisp during baking).
5. Bake uncovered for 25-30 minutes, or until bubbly.
Nutritional Info (per serving):
Calories: 244
Carbohydrate: 20g
Protein: 23g
Fat: 8g
Saturated fat: 2g
Sodium: 382mg
Fiber: 2g
Exchanges per serving: 1 starch, 1 vegetable, 2 ½ lean meat
Carbohydrate choices: 1 ½
Additional comments:
This recipe freezes well. It can be doubled to make a 9" x 13" casserole.
Dijon Chicken Cutlets
Ingredients:
4 skinless, boneless chicken breast halves
1 tablespoon butter
1 tablespoon olive or vegetable oil
2 garlic cloves, finely minced
½ cup dry white wine
¼ cup water
2 tablespoons Dijon-style mustard
½ teaspoon dried dill weed
¼ teaspoon coarsely ground pepper
⅓ cups chopped fresh parsley
Directions:
2. Heat butter and oil over medium-high heat in a large skillet; brown chicken pieces about 3 minutes on each side. Transfer chicken to a platter; keep warm and set aside.
3. Saute garlic for 15 seconds in skillet drippings; add the wine, water, mustard, dill weed, salt and pepper. Bring to a boil and reduce volume by ½, stirring up the browned bits at the bottom of the skillet.
4. Pour sauce over chicken cutlets. Sprinkle with parsley and serve.
Nutritional Info (per serving):
Calories 223
Fat 9g
Cholesterol 2mg
Sodium 235mg
Protein 27g
Food Exchanges: 4 Lean Meat, 1 Vegetable
Eggplant Lasagna
Ingredients:
1 tablespoon olive oil
1 medium onion, sliced
1 clove garlic, minced
1 large tomato, sliced very thin
1 cup canned crushed tomatoes
1 ½ teaspoons dried basil
1 ½ teaspoons dried oregano
¼ teaspoon. salt (optional)
1 medium eggplant, sliced very thin
8 ounces shredded part-skim mozzarella cheese
Directions:
2. In a medium nonstick skillet, heat olive oil over medium heat. Sauté onion until tender, about 2-3 minutes. Transfer to an 8x8 or 9x13 baking dish.
3. Sauté the garlic for 1 minute. Add the crushed tomato, basil, oregano, and salt, and cook gently over medium-low heat for 10 minutes.
4. Spread a layer of this mixture over the onion layer.
5. Add a layer of eggplant and follow with a layer of tomato.
6. Sprinkle ⅓ of the mozzarella cheese over top.
7. Repeat layers of eggplant, tomato, and cheese until you use all ingredients. Finish with a layer of mozzarella cheese.
8. Cover with aluminum foil and bake for 25 minutes, or until vegetables are tender.
9. Uncover and bake 10-15 minutes, or until layer of cheese is light brown.
Nutritional Info (per serving):
Serving size: 1 slice lasagna (1 cup)
Calories: 219
Carbohydrate: 5g
Protein: 16g
Fat: 15g
Fruity Ham Slices
Ingredients:
1 pound low-sodium extra lean ham slices (8 slices)
2 bananas
½ cup crushed pineapple in juice
1 cup unsweetened pineapple juice
2 teaspoons cornstarch
½ teaspoon cinnamon
⅛ teaspoon ground cloves
Directions:
2. Peel bananas and cut into quarters, first cutting lengthwise.
3. Place ¼ banana and 1 tablespoon crushed pineapple on each ham slice.
4. To make the sauce, pour pineapple juice in a saucepan. Add cornstarch, cinnamon, and cloves.
5. Cook over medium heat until juice is clear and slightly thickened. Pour sauce over top of ham.
6. Bake 20 minutes at 350°F.
Nutritional Info (per serving):
Calories: 142
Carbohydrate: 15g
Protein: 12g
Fat: 3g
Saturated Fat: 1g
Cholesterol: 30g
Fiber: 2g
Sodium: 550mg
Potassium: 339mg
Calcium: 14mg
Diabetic Exchanges: 1 fruit, 2 very-lean meat
The goal of Destination Diabetes is to be a useful and credible resource for the more than 20 million children and adults who have diabetes in the U.S. and their families. Destination Diabetes provides information on a wide range of diabetes health and wellness topics. Articles are written or reviewed by diabetes advisors who have experience in diabetes education.
