Rice with Summer Squash 

Ingredients

1 cup chopped carrots

1 medium yellow summer squash, chopped

½ cup chopped onions

1 medium zucchini, chopped

1 Tablespoon butter

 

1 cup reduced-sodium chicken broth

 

1/3 cup long grain rice

 

¼ tsp salt

 

¼ tsp pepper

 

 

Directions

  1. In a saucepan coated with cooking spray, cook carrots and onion in butter until tender
  2. Stir in the broth, rice, salt & pepper
  3. Bring to a boil
  4. Reduce heat
  5. Cover and simmer for 13 minutes
  6. Stir in yellow squash and zucchini
  7. Cover and simmer 6-10 minutes longer or until rice and vegetables are tender

 

Nutrition Facts

One serving: ¾ cup

Calories: 123

Fat: 3g

Saturated Fat: 2g

Cholesterol: 8 mg

Sodium: 346 mg

Carbohydrate: 21 g

Fiber 3g

Protein 4g

Diabetic Exchange: 1 starch, 1 vegetable, ½ fat

 

 

Lemon Thyme Chicken

Ingredients

3 Tablespoons flour

½ tsp dried thyme

½ tsp. salt

1 cup reduced-sodium chicken broth

¼ tsp pepper

3 Tablespoons lemon juice

4 boneless skinless chicken breast halves (4 oz. each)

2 tsp dried parsley or 2 Tbsp fresh parsley

2 tsp olive oil

 

1 medium onion, chopped

 

1 Tablespoon butter

 

Directions:

  1. In a small bowl, combine the flour, salt, and pepper
  2. Take out 4 ½ tsp of this mixture and set aside for sauce
  3. Sprinkle the remaining flour mixture over both sides of chicken
  4. In a large nonstick skillet coated with cooking spray cook chicken in oil over medium heat for 7-9 minutes or until juice run clear and meat thermometer reads 170 degrees
  5. Remove from pan and keep warm
  6. In the same pan, sauté onion in butter until tender.  
  7. Add thyme and reserved flour mixture
  8. Stir until blended
  9. Gradually stir in the broth and lemon juice, scraping up any browned bits from the bottom of the pan
  10. Bring to a boil
  11. Cook and stir for 2 minutes or until thickened
  12. Serve over chicken
  13. Sprinkle with fresh parsley

 

**For the class please cut chicken into enough pieces for everyone to try**

 

Nutrition Facts

One serving: 4 oz. chicken breast with 3 Tablespoons of sauce

Calories: 213

Fat: 8g

Saturated Fat: 3g

Cholesterol: 70 mg

Sodium: 614 mg

Carbohydrate: 10 g

Fiber 1g

Protein 25g

Diabetic Exchange: 3 very lean meat, 1 fat, ½ starch

Country Chicken with Gravy

Ingredients

¾ cup crushed cornflakes

Gravy

½ tsp poultry seasoning

1 Tablespoon butter

½ tsp paprika

1 Tablespoon flour

¼ tsp dried thyme

¼ tsp pepper

¼ tsp salt

1/8 tsp salt

¼ tsp pepper

½ cup fat free evaporated milk

2 Tablespoons fat-free evaporated milk

4 boneless skinless chicken breasts (4 oz each)

¼ cup reduced sodium chicken broth, undiluted

1 tsp sherry or additional chicken broth

2 tsp canola oil

2 Tablespoons snipped chives

 

Directions:

  1. In a shallow bowl, combined 1st six ingredients
  2. Place milk in another shallow bowl.
  3. Dip chicken in milk, then roll in cornflake mixture
  4. In large nonstick skillet coated with cooking spray, cook chicken in oil over medium heat for 6-8 minutes till meat thermometer reads 170 degrees
  5. Meanwhile, in small saucepan,  melt butter
  6. Stir in flour, pepper and salt until smooth
  7. Gradually stir in the milk, broth, and sherry or additional broth
  8. Bring to a boil
  9. Cook and stir for 1-2 minutes or until thickened
  10. Stir in chives
  11. Serve with chicken

 

**For the class please cut chicken into enough pieces for everyone to try**

 

Nutrition Facts

One serving: 4 oz. chicken breast with 2 Tablespoons of gravy

Calories: 274

Fat: 8g

Saturated Fat: 3g

Cholesterol: 72 mg

Sodium: 569 mg

Carbohydrate: 20 g

Fiber 0 g

Protein 28 g

Diabetic Exchange: 3 very lean meat, 1 fat, 1 starch

 

 

Orzo with Peas        

Ingredients

8 ounces orzo pasta

 

1 cup frozen peas , thawed

 

1 tablespoon butter

 

2 teaspoons lemon juice

 

1/2 teaspoon salt

 

1/8 teaspoon white pepper

 

2 tablespoons chopped fresh dill

 

Directions:

1.      In a large saucepan filled with boiling water, cook orzo, without adding salt or oil, until tender but still firm, 9-11 minutes; drain.

2.      Transfer orzo to a large bowl. Add peas and toss to combine.

3.      In a small skillet, combine butter with 2 tablespoons of water and lemon juice. Bring to a boil.

4.      Stir in salt, pepper and dill.

5.      Pour over orzo. Toss to combine. Serve hot.

 

Nutrition Facts

One serving: ½ cup

Calories: 177

Fat: 2.6 g          

Saturated Fat: 1.3g

Cholesterol: 5 mg

Sodium: 236 mg

Carbohydrate: 31.9 g

Fiber 2.3 g

Protein 6.2 g

 

 

Creamy Mashed Cauliflower                     

Ingredients

1 bag frozen cauliflower

3/4 teaspoon salt

1 tablespoon cornstarch

1/4 teaspoon white pepper

1/3 cup evaporated skim milk

 1/8 teaspoon garlic powder

1 teaspoon granulated sugar

1/8 teaspoon onion powder

Directions:

  1. Cook cauliflower according to package directions, if needed cook longer.  It should be very tender.
  2. Drain the cauliflower.
  3. When the cauliflower has cooled, put the florets in a food processor along with 1/2 cup of water.
  4. Puree the cauliflower on high speed until smooth, but with some very small pieces of cauliflower remaining in the mix for just a bit of texture.
  5. Pour all of the pureed cauliflower into a medium sauce pan.
  6. Dissolve the corn starch in 1/4 cup of water and add the solution to the cauliflower.
  7. Add the milk, sugar, salt, white pepper, garlic powder and onion powder to the cauliflower and stir
  8. Set the saucepan over medium heat and cook, stirring often, for 5 to 10 minutes, or until thick.

 

 

Creamy Turkey or Chicken Alfredo

**Work great with your leftover turkey at Thanksgiving**

Ingredients

12 oz. uncooked fettuccine pasta (try using whole wheat pasta)

½ cup Parmesan cheese

¾ cup fat-free milk

¼ tsp pepper

4 oz fat free cream cheese

 

½ cup reduced-fat garlic herb cheese spread

 

2 cups cooked chicken or turkey

 

3 cups frozen chopped broccoli (if desired)

 

¼ cup chopped red peppers

 

¼ cup chopped green peppers

 

Directions:

  1. Cook fettuccine according to package directions.
  2. Meanwhile in a large saucepan, combine milk, cream cheese and cheese spread.
  3. Cook and stir over medium heat until cheese are melted and mixture is smooth
  4. Stir in the chicken/turkey, broccoli, red peppers, green peppers, ¼ cup Parmesan cheese and pepper
  5. Drain fettuccine and place in a large serving bowl.
  6. Top with turkey mixture
  7. Toss gently to coat
  8. Sprinkle with remaining Parmesan Cheese

 

Nutrition Facts

One serving: 1  1/3  cup

Calories: 376

Fat: 7 g              

Saturated Fat: 4 g

Cholesterol: 59 mg

Sodium: 461 mg

Carbohydrate: 46 g

Fiber 4 g

Protein 32 g

Diabetic Exchange:  3 very lean meat, 2 ½ starch, 1 vegetable, 1 fat