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
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
Chicken Caesar Wrap
Ingredients:
2 tablespoons olive oil
2 tablespoons lemon juice
2 tablespoons low-fat plain yogurt
2 tablespoons grated Parmesan cheese
2 teaspoons Dijon mustard
1 teaspoon Worcestershire sauce
1½ teaspoon minced garlic
½ teaspoon black pepper, or to taste
6 cups romaine lettuce
2 cups shredded cooked skinless chicken breast
4 9-inch reduced-carbohydrate high fiber tortillas (like Mission Carb Balance)
4 teaspoons grated Parmesan cheese
Directions:
2. In a large bowl, toss together the romaine and chicken. Pour the dressing on top and toss together.
3. To assemble the wraps, heat 1 tortilla in the microwave for 15 seconds to soften. Spoon about 3/4 cup of the chicken salad mixture onto the middle of the wrap. Top with 1 teaspoon Parmesan cheese. Fold the bottom 1 1/2-inches of the wrap upward to cover filling and then fold in sides. Place a toothpick if desired in the center of the wrap to hold it shut. Repeat with the remaining ingredients.
Nutritional Info (per serving):
Calories 330
Carbohydrate 22g (Sugars 2g)
Total Fat 14g (Sat Fat 3g)
Protein 36g
Fiber 13g
Cholesterol 70mg
Sodium 490mg
Food Exchanges: 3 Lean Meat, 1 Starch, 2 Fat
Carbohydrate Choices: 1
Weight Watcher Point Comparison: 5
Additional comments:
Substituting a reduced-fat, high fiber tortilla and a healthy chicken Caesar mix makes this healthy Chicken Caesar Wrap pop with taste instead of fat, calories and carbs, while offering
more belly filling protein and fiber. Feel free to halve the recipe or to use your favorite reduced-fat Caesar dressing.
Buffalo Chicken Strips & Bleu Cheese Dip
Ingredients:
3 celery stalks, cut into sticks
2 carrots, cut into sticks (or 1 cup baby carrots)
Buffalo Chicken Strips:
¼ teaspoon garlic powder
¼ teaspoon onion powder
1 ½ tablespoons liquid hot pepper sauce (more if you like them HOT)
2 teaspoons vegetable oil
½ pound boneless chicken breasts or tenders, cut into ¼-inch strips
2 teaspoons butter
Dip:
¼ cup nonfat plain yogurt
¼ cup light sour cream
2 tablespoons light mayonnaise
3 tablespoons crumbled bleu cheese
1 teaspoon plain vinegar
Black pepper to taste
Directions:
2. Mix the garlic and onion powders with the hot sauce and set aside.
3. Heat the oil in a large, nonstick skillet. Add the chicken and cook over medium-high heat, stirring frequently, until browned and almost cooked through, about 3 to 4 minutes. Add the hot sauce mix and butter to the pan. Swirl the chicken in the sauce and cook for 1 to 2 additional minutes, or until sauce completely coats chicken.
4. Place the bowl of bleu cheese dip in the center of a platter and surround with the chicken, celery and carrot sticks. Provide toothpicks or small forks to dip chicken into dip.
Nutritional Info (per serving):
Calories 180
Carbohydrate 7g (Sugars 5g)
Total Fat 10g (Sat Fat 4g)
Protein 15g
Fiber 2g
Cholesterol 45mg
Sodium 230mg
Diabetic Exchanges: 2 lean-meat, 1 vegetable, 1 fat
Carbohydrate Choices: ½
Weight Watcher Point Comparison: 4
Two Minute Turkey Wrap
Ingredients:
1 (8-inch) flour tortilla (use flavored tortilla if desired)
1 teaspoon horseradish sauce (not pure horseradish)
3 ounces deli-sliced turkey breast
1 slice (⅔ ounce) fat-free American cheese
¼ cup alfalfa sprouts
Directions:
Nutritional Info (per serving):
Calories: 297
Carbohydrate: 27g
Protein: 36g
Fat: 5g
Saturated fat: 1g
Sodium: 414mg
Fiber: 1g
Exchanges per serving: 1 starch, 4 very lean meat, 1 fat
Carbohydrate choices: 2
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
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
Gingered Chicken with Vegetables
Ingredients:
2 tablespoons vegetable oil, divided use
1 pound boneless, skinless chicken breasts, cut into thin strips
1 cup red bell pepper strips**
1 cup sliced fresh mushrooms
16 fresh pea pods, cut in half crosswise
½ cup sliced water chestnuts
¼ cup sliced green onions
1 tablespoon grated fresh ginger root
1 large clove garlic, crushed
⅔ cup reduced-fat, reduced-sodium chicken broth
2 tablespoons Equal® Spoonful*
2 tablespoons light soy sauce
4 teaspoons cornstarch
2 teaspoons dark sesame oil
Salt and pepper to taste (optional)
Hot cooked rice (optional)
* May substitute 3 packets Equal sweetener
Directions:
2. Heat remaining 1 tablespoon vegetable oil in skillet. Add red peppers, mushrooms, pea pods, water chestnuts, green onion, ginger and garlic. Stir fry mixture 3 to 4 minutes until vegetables are crisp tender.
3. Meanwhile, combine chicken broth, Equal®, soy sauce, cornstarch and sesame oil until smooth. Stir into skillet mixture. Cook over medium heat until thick and clear. Stir in chicken; heat through. Season with salt and pepper to taste, if desired. Serve over hot cooked rice, if desired.
Nutritional Info (per serving):
Calories 263
Protein 29g
Carbohydrate 11g
Fat 11g
Cholesterol 66mg
Sodium 411mg
Food Exchanges: 4 lean meat, 2 vegetable
Additional comments:
Variation: You may substitute 1 (16-ounce) package frozen Oriental-Style Vegetables, cooked and drained, for the fresh vegetables listed above. Stir fry chicken, ginger root and garlic in all of the vegetable oil about 10 minutes or until chicken is cooked through. Combine chicken broth, Equal®, soy sauce, cornstarch and sesame oil until smooth. Stir into chicken mixture. Cook over medium heat until thick and clear. Stir in cooked vegetables until heated through. Season with salt and pepper to taste, if desired. Serve over hot cooked rice, if desired.
Recipe provided courtesy of Merisant Corporation ® and the NutraSweet Company, makers of Equal®.
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.
