Diabetic Beef Stew

beef-stew2

Ingredients:

1/2 pound beef. I use regular stew meat from the grocery store with the fat trimmed but you can use whatever you have on hand.
1 large can stewed tomatoes
2 c. frozen/fresh peas
1 c. frozen/fresh green beans
1 c. frozen/fresh corn (be sure you’re able to have corn as it can skyrocket your blood sugar)
1 small onion (I’ve used minced onions in a pinch too)
2 large red potatoes cubed
1 large carrot, semi-thick sliced
1/4 c. Italian seasoning
Water to cover
1 can tomato paste

Directions:

Brown your beef in large soup pot. Drain any excessive fat but keep stock
Add all vegetables and seasoning
Add just enough water to cover
Bring to a boil, then cover and lower heat and simmer 45 minutes stirring occasionally.

Add tomato paste and stir well and allow to simmer another 10-15 minutes to thicken. (I’ve also used cornstarch in water to thicken and in a pinch I’ve used low salt packet of brown gravy, dry, to thicken.

Serve warm

Optional: You can substitute whatever vegetables you like but may need to adjust cook time for some :) If you omit potatoes you can cut the cooking time as well. I’ve also made this recipe in the crock pot and it turns out great.

Baked Chicken for one

baked chicken

Ingredients:

1 lean chicken breast, rinsed, boned & skinned
2 tbsp. of your favorite diet dressing (for this picture we used Italian)

Directions:

Marinate your chicken breast with the dressing overnight in a covered dish.
Preheat over to 350 degrees.
Bake for 1 hour.
No additional seasonings are necessary. Very tender and juicy,.

Stuffed Chicken Breast

stuffed chicken breast

Ingredients:

2 small whole chicken breasts
2 small carrots, shredded
1 medium zucchini, shredded
1/4 tsp. poultry seasoning
1 cup liquid chicken bouillon

Directions:

With sharp knife, remove skin and excess fat from chicken breasts.
Cut each breast in half, along breastbone; remove breastbone.
From cut side of each chicken breast half, with tip of sharp knife, cut and scrape meat away from rib cage, gently pulling back meat to form pocket; set aside.
In medium bowl, combine carrots, zucchini, and poultry seasoning.
Spoon about 1/2 cup mixture into each pocket; secure with toothpicks.
In 10 inch skillet, place chicken.
To skillet add broth/boullon, over medium high heat, heat to boiling.
Reduce heat to low; cover and simmer about 40 minutes or until chicken is fork tender.
Remove toothpicks.

Makes 4 servings, 180 calories per serving.

Broccoli and Cheese Baked Potato

Ingredients:

2 baked potatoes
2 tsp. margarine
2 tsp. cornstarch
1/2 c. skim milk
1/8 tsp. dry mustard
4 oz. cheddar cheese, grated
2 c. cooked broccoli

Directions:

Bake potatoes until done.
Cook broccoli in salt water until tender.
Melt margarine in saucepan. Add cornstarch, milk and dry mustard; cook until thick.
Then stir in cheese until it melts.
Stir in broccoli.
Split potatoes and top with broccoli mixture. Yields 4 servings.

Aloha Seafood Dish

Ingredients:

2 lbs. fish fillets
1/2 c. pineapple juice
1/4 c. steak sauce
1 tsp. salt
Dash of pepper

Directions:

Place fish in single layer in shallow baking dish.
Combine remaining ingredients and pour over fish. Let stand 30 minutes, turn once.
Remove fish, reserving sauce for basting.
Place fish on Pam sprayed broiler pan. Broil about 4 minutes, brushing with sauce.
Turn carefully and brush with sauce.
Broil until fish flakes when tested with fork.
Garnish with lime wedges or pineapple if desired.

Turkey Casserole

1 c. cooked, enriched noodles
6 oz. cooked turkey, bite-size pieces
1 c. green beans, divided
1/2 c. canned, sliced mushrooms
2 oz. red onion, chopped
2 tsp. chopped pimento
1/2 tsp. nutmeg
1/2 tsp. salt
4 tbsp. skim milk

Combine noodles, turkey, 1/2 cup green beans, and mushrooms.
Add onion, pimento, nutmeg and salt.
Pour into baking dish.
In food processor, combine remaining green beans and milk. Mix until smooth.
Add green bean sauce to casserole.
Mix well.

Bake at 350 degrees for 20 minutes. 2 servings.

Teriyaki Chicken Kabobs

TERIYAKI CHICKEN KABOBS

Ingredients:

1 pound boneless skinless chicken breasts, cut into 1-inch cubes
3/4 cup Teriyaki Marinade With Pineapple Juice, divided
2 zucchini, cut in 1/2-inch cubes
1 red or green bell pepper, cut into 1-inch pieces
1 (8 ounce) can pineapple slices, drained and cut into 1-inch pieces

Directions:

Place chicken in large resealable plastic bag or glass dish.
Add 1/2 cup of the marinade; turn to coat well.
Reserve remaining marinade for brushing.
Refrigerate 30 minutes or longer for extra flavor.
Remove chicken from marinade.
Discard any remaining marinade.
Alternately thread chicken, vegetables and pineapple onto 8 skewers.
Grill kabobs over medium heat 10 to 15 minutes or until chicken is cooked through and vegetables are tender, turning occasionally and brushing with reserved marinade.