|
Aloha Chicken (Diabetic)
2 1/2 pounds chicken
pieces; skinned
2 low sodium chicken bouillon cubes
1 teaspoon light soy
sauce
2 tablespoons cornstarch
1/4 cup water
1 tablespoon olive
oil
1 cup chopped green pepper
1 cup thinly sliced radishes
1 (8-ounce)
can pineapple chunks in juice, reserve 1/2 cup juice
Freshly ground pepper to
taste
Hot cooked rice
Chow mein noodles (optional)
1. Place chicken in cooking pot and add enough water to just cover.
Bring to a boil; add bouillon cubes and simmer chicken, covered, until tender,
about 30 to 35 minutes. Remove meat from bones and cut into chunks. Reserve 1
cup chicken broth
2. Combine 1 cup reserved chicken broth with the reserved 1/2 cup
pineapple juice and soy sauce; set aside.
3. In small bowl, mix cornstarch with 1/4 cup cold water; set aside.
4. Heat oil in large skillet over medium-high heat and saute the green
peppers and radishes until crisp tender, about 2 to 3 minutes. Add pineapple and
chicken.
5. Pour chicken broth mixture over chicken/vegetable mixture; heat to
boiling and stir in the cornstarch mixture. Cook, stirring constantly, until
mixture has thickened and is heated thoroughly. Season with pepper as desired.
6. Serve over hot cooked rice and sprinkle chow mein noodles on top, if
desired.
Makes 6 servings.
Nutrition Information Per Serving: (3/4 cup mixture; 3/4
cup cooked rice): Calories 320, fat 7g, cholesterol 58mg, carbohydrate 39g,
sodium 314mg.
Food Exchanges: Bread 2 1/2, Meat 2.
Steak with Papaya Salsa (Diabetic)
1 medium
papaya, peeled, seeded and chopped (2 cups)
1 medium cucumber, seeded and
chopped (1 1/2 cups)
1/2 cup chopped onion
1/4 cup snipped cilantro
1/4
cup vegetable oil
1/4 cup vinegar
2 packets Equal® sweetener or 3/4
teaspoon Equal® for Recipes
1/4 teaspoon salt
1/4 teaspoon freshly ground
pepper
1/2 cup reduced-calorie clear Italian salad dressing
2 tablespoons
reduced-sodium soy sauce
1/2 teaspoon dry mustard
1/4 teaspoon
lemon-pepper seasoning
1 1/4 to 1 1/2-pound beef flank steak
1. To make salsa, in a bowl, combine papaya, cucumber, onion and
cilantro. In a small screw-top jar combine oil, vinegar, Equal® sweetener, salt
and pepper; shake to mix well. Pour over papaya mixture; toss to coat. Cover and
chill.
2. Meanwhile, stir together salad dressing, soy sauce, mustard and
lemon-pepper seasoning. Score steak on both sides, making shallow cuts at 1-inch
intervals diagonally across meat in a diamond pattern. Place steak in a plastic
bag set in a shallow dish; pour in dressing mixture. Close bag. Marinate in the
refrigerator for 6 to 24 hours, turning the bag several times.
3. Drain steak, reserving the marinade. Grill steak on an uncovered
grill directly over medium coals for 12 to 14 minutes or until medium-rare,
turning once and brushing frequently with reserved marinade during the first 8
minutes.
4. To serve, diagonally slice meat across the grain into very thin
slices. Serve with salsa.
Makes 6 servings.
Nutrition Information Per Serving: Calories: 273, Protein: 19 g,
Carbohydrates: 9 g, Fat: 18 g, Cholesterol: 46 mg, Sodium: 535 mg.
Food
Exchanges: 1/2 Vegetable, 1/2 Fruit, 2 1/2 Meat, 2 Fat.
|
