Prep: 20 min. | Cook Time: 40-50 minutes | Servings: 4
1 pound boneless chicken
1/2 cup crumbled feta cheese (3 grams of carbs)
1/2 tsp dried oregano (0.5 grams of carbs)
1 tbsp lemon juice (1.3 grams of carbs)
1 tbsp oil
salt and pepper to taste
1 cup chicken broth
1/2 cup tomato diced (5.8 grams of carbs)
1 cup fresh spinach (2.4 grams of carbs)
Flatten chicken by putting it between two pieces of parchment paper or plastic wrap and flattening it with a heavy cast iron pan or a meat pounder/mallet.
Combine the feta cheese, lemon juice and oregano. Spread over chicken. Fold chicken to enclose filling; secure with a toothpick.
Heat oil in a skillet until hot. Add chicken and cook until golden brown.
Mix chicken broth, tomato and spinach. Add to skillet, heat to boiling.
Reduce heat to low; cover and simmer 8-10 minutes. Serve.NUTRITIONAL ANALYSIS per serving: Carbohydrates: 3.2 g; Original Source: Mary on the DC of Taste of Home
Prep: 15 min. | Servings: 4
1/2 pound red cabbage, shredded or grated
3 medium carrots, grated
3 green onions, trimmed and sliced
1/2 cup low-fat mayonnaise
Simply mix all ingredients together in a bowl and serve. If you are not eating this immediately, cover the bowl and keep it in the refrigerator until it is ready to serve.NUTRITIONAL ANALYSIS per serving: Calories: 125; Fat: 8 g; Carbohydrates: 14 g; Protein: 2 g;
Cholesterol: 0 mg; Fiber: 3 g; Sodium: 236 mg;
Diabetes Food Choices: 1 Vegetable; 1 1/2 FatsOriginal Source: ”Great Healthy Food: Diabetes” by Azmina Govindji
Prep: 15 min. | Cook Time: 30 min. | Servings: 4
1 can (10-3/4 ounces) condensed, low-fat cream of mushroom soup, undiluted
1 can (4 ounces) chopped green chilies
1/2 cup low-sodium, low-fat chicken broth
1/2 cup finely chopped onion
1/2 teaspoon pepper
2 cups cooked elbow macaroni
1 cup cubed cooked chicken
1 cup (4 ounces) shredded reduced-fat cheddar cheese
In a bowl, combine the first five ingredients. Fold in the macaroni and chicken.
Transfer to a greased 1-1/2-qt. baking dish; sprinkle with cheese.
Bake, uncovered, at 350°F for 30 minutes or until bubbly.NUTRITIONAL ANALYSIS per serving (1/4 the recipe): Calories: 268; Fat: 8 g; Carbohydrates: 31 g; Protein: 19 g;
Cholesterol: 40 mg; Fiber: 4 g; Sodium: 420 mg;
Diabetes Food Choices: 2 Starch; 2 Lean meatOriginal Source: Imspecl on the DC of Taste of Home
Prep: 15 min. | Cook Time: 8-10 min. | Servings: 8 (3 skewer each)
3 tablespoons trans-fat-free margarine
2 tablespoons hot pepper sauce, or more, to taste
1 teaspoon canola oil
3 (6-ounce) boneless, skinless chicken breasts, cut into 24 (1-inch) cubes
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
3 celery stalks, cut into 24 (1-inch) pieces
Blue Cheese Dipping Sauce (store bought)
Cut chicken breasts and celery into 24 (1-inch) pieces.
Melt margarine in a medium nonstick saucepan. Whisk in pepper sauce and cook for 1 to 2 minutes, or until slightly thickened; set aside.
Heat oil in a large nonstick skillet over medium-high heat. Season chicken with salt and pepper, add to pan, and cook, turning occasionally, until browned on all sides, about 6 minutes.
Add margarine mixture to pan and gently toss chicken until well coated, 1 to 2 minutes. Remove chicken from pan and skewer each cube with a toothpick.
Skewer 1 piece of celery at the base of each. Arrange on a platter and serve with dip.NUTRITIONAL ANALYSIS per serving: Calories: 150; Fat: 9 g; Carbohydrates: 1 g; Protein: 16 g;
Fiber: 0 g; Sodium: 250 mg; Original Source: Mary on the DC of Taste of Home
Prep: 15 min. | Cook Time: 2 hours or overnight in the fridge | Servings: 4-6
1 can (16-ounces) green beans, drained
1 can (15-ounces) garbanzos, drained
1 can (15-ounces) pinto beans, drained
1 small red onion, sliced
1 cup thick and chunky salsa
1/4 cup lime juice
1/8 tsp. black pepper
In large bowl, combine all types of beans and onion.
Stir in salsa, lime juice and pepper. Cover and refrigerate at least 2 hours.NUTRITIONAL ANALYSIS: Not available for this recipe. Original Source: Mary on the DC of Taste of Home