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.
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
Grilled Shrimp with Pasta & Pineapple Salsa
Ingredients:
2 15-oz. cans of pineapple chunks, packed in their own juice, drained
1 large red pepper, chopped
1 large red onion, chopped
1 jalapeno pepper, minced
½ c. orange juice
⅓ c. lime juice
1 ½ lb. large shrimp, peeled and de-veined
6 cups cooked rotini pasta
Directions:
2. Prepare an outside grill with an oiled rack set 4 inches above the heat source. On a gas grill set the heat to high.
3. Grill the shrimp on each side for 2 minutes.
4. Toss the pasta with the salsa, arrange the shrimp on top, and serve.
Nutritional Info (per serving):
Calories 408
Calories from Fat 20
Total fat 2g
Saturated fat 0g
Cholesterol 165mg
Sodium 196mg
Total Carbohydrate 70g
Dietary Fiber 4g
Sugars 21g
Protein 27g
Diabetic Exchanges: 3 ½ starch, 3 very lean meat
Colorful Seafood Pasta Salad
Ingredients:
1 ½ (8 oz.) packages tri-color pasta
3 stalks celery
1 pound imitation crabmeat
1 cup frozen green peas
1 cup mayonnaise
1 ½ tablespoons SPLENDA® No Calorie Sweetener, Granulated
2 tablespoons white vinegar
3 tablespoons milk
1 teaspoon salt
¼ teaspoon ground black pepper
Directions:
2. While pasta is cooking, chop celery and crabmeat. Run hot water over peas to defrost.
3. In a large bowl, whisk together the mayonnaise, SPLENDA® Granulated Sweetener, vinegar, milk, salt and pepper. Add the pasta, celery and crabmeat and stir until evenly coated. Adjust the salt, SPLENDA® Granulated Sweetener or mayonnaise to suit your taste. Chill several hours before serving.
Nutritional Info (per serving):
Calories: 430
Calories from Fat: 210
Total Fat: 23g
Saturated Fat: 4g
Cholesterol: 30mg
Sodium: 960mg
Total Carbs: 41g
Dietary Fiber: 2g
Sugars: 6g
Protein: 14g
Additional comments:
Note: Submitted by a home cook, this recipe has not been tested by the SPLENDA® Test Kitchens.
Recipe courtesy of Splenda, Inc. Splenda® is a no-calorie sweetener made from sugar that is suitable for diabetics.
Vegetable Lasagna
Ingredients:
9 cooked lasagna noodles
2 cups sliced fresh mushrooms
1 cup chopped onion
1 tablespoon cooking oil
1 (15oz.) can low-sodium tomato sauce
1 (6oz.) can low-sodium tomato paste
1 teaspoon dried oregano
1 teaspoon dried basil
2 cups low fat cottage cheese
1 cup shredded low fat Monterey Jack cheese
1 10-oz package of frozen chopped spinach, thawed and well drained
Directions:
2. In a mixing bowl, stir together cottage cheese and ½ cup of Monterey Jack cheese.
3. Oil a 3-quart rectangular baking dish.
4. In the baking dish layer 3 lasagna noodles, ⅓ of the cottage cheese mixture, ⅓ of the spinach, ⅓ of the tomato mixture; repeat layers twice. Sprinkle the reserved Monterey Jack cheese on top.
5. Bake uncovered in a 375°F oven for 30 minutes or until heated through. Let stand 10 minutes before serving.
Nutritional Info (per serving):
Calories: 253
Carbohydrate: 32g
Protein: 17g
Fat: 8g
Saturated Fat: 3g
Cholesterol: 15mg
Fiber: 4g
Sodium: 364mg
Potassium: 686mg
Calcium: 223mg
Diabetic Exchanges: 2 Starch, ½ Fat, 1 ½ Lean Meat
Vegetable Linguine
Ingredients:
1 ¼ cup chopped onion
½ cup chopped celery
½ cup chopped green pepper
2 cloves garlic, minced
1 tablespoon olive oil
1 tablespoon dried basil
1 (16oz.) can tomatoes
1 (15oz.) can low-sodium tomato sauce
2 teaspoons sugar
¼ teaspoon crushed red pepper flakes
½ teaspoon oregano
⅛ teaspoon black pepper
8 oz. linguine
Directions:
2. Cook the linguine according to the package directions. Drain. Spoon the sauce over the cooked linguine. Serve immediately.
Nutritional Info (per serving):
Calories: 233
Carbohydrate: 45g
Protein: 8g
Fat: 4g
Saturated Fat: 1g
Cholesterol: 0 mg
Fiber: 4g
Sodium: 161 mg
Potassium: 608 mg
Calcium: 68 mg
Diabetic Exchanges: 2 ½ Starch, 1 Vegetable, ½ Fat
Alaska Salmon Broccoli-Cheese Pasta
Ingredients:
2 (4.8 oz.) packages pasta with 4-cheese sauce ½ cup milk
1 (10 oz.) package frozen chopped broccoli
1 (14-¾ oz.) can Alaska salmon, drained and chunked
1 teaspoon lemon-pepper seasoning
Directions:
2. Microwave broccoli on HIGH for 3 minutes, rotating occasionally and pulling apart to thaw.
3. During the last 3 minutes of pasta cook time, blend in broccoli, salmon and lemon-pepper seasoning.
Additional comments:
Recipe courtesy of: Alaska Seafood Marketing Institute.
Chicken Hekka with Noodles
Ingredients:
1½ pounds skinless, boneless chicken breast halves
½ cup SPLENDA® No Calorie Sweetener, Granulated
¾ cup soy sauce
¾ cup mirin (Japanese sweet wine)
2 tablespoons vegetable oil
1 tablespoon grated fresh ginger
3 carrots, julienned
2 onions, thinly sliced
1 (14 ounce) can sliced bamboo shoots, drained
½ pound fresh mushrooms, sliced
1 cup trimmed and coarsely chopped watercress
1 (8 ounce) package rice noodles, soaked and cut into 2 inch pieces
Directions:
2. In a skillet or wok, heat oil over medium-high heat. Squeeze juice from grated ginger into wok, add grated ginger, and stir fry until brown.
3. Discard ginger fibers. Increase heat to high, and stir in chicken. Season with soy sauce mixture, and cook for 2 more minutes.
4. One at a time add the carrots, onions, bamboo shoots, mushrooms, and watercress. Stir after each addition. Add rice noodles; cook, stirring, for about 3 more minutes, or until done.
Nutritional Info (per serving):
Calories: 330
Calories from Fat: 50
Total Fat: 6g
Saturated Fat: 1g
Cholesterol: 50mg
Sodium: 1480mg
Total Carbs: 40g
Dietary Fiber: 3g
Sugars: 12g
Protein: 22g
Additional comments:
Recipe courtesy of Splenda, Inc. Splenda® is a no-calorie sweetener made from sugar that is suitable for diabetics.
Rice Pudding
Ingredients:
½ cup egg substitute
2 cups fat-free milk
½ cup SPLENDA® Granular
½ cup dark raisins
1½ cups cooked white rice
1 teaspoon vanilla extract
½ teaspoon salt
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
Directions:
2. In a large bowl, combine egg substitute, milk, SPLENDA® Granular, raisins, cooked rice, vanilla and salt. Mix well.
3. Add cinnamon and nutmeg.
4. Pour into a 10 x 6-inch glass-baking dish. Bake for 25 minutes.
5. Sprinkle with cinnamon and stir.
6. Continue baking for an additional 40 minutes or until knife inserted halfway between edge and center comes out clean.
Nutritional Info (per serving):
Calories 170
Carbohydrates 30g
Protein 9g
Dietary Fiber 1g
Total Fat 2g
Saturated Fat 0.5g
Cholesterol 2mg
Sodium 300mg
Additional comments:
Recipe courtesy of Splenda, Inc. Splenda® is a no-calorie sweetener made from sugar that is suitable for diabetics.
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.
