Diabetic Recipes

Barbecued Chicken

3 lbs. chicken pieces

1 small onion

1/2 cup tomato sauce

1/2 cup nonfat plain yogurt

1 tsp. fresh ginger, chopped

2 garlic cloves

2 tsp. coriander

1/2 tsp. cayenne pepper (optional)

2 whole cloves

1 tsp. cumin seeds

4 cardamom pods

1 tsp. salt

Remove the skin and all visible fat from the chicken pieces. (I often have the butcher skin the chicken.) Cut 2-3 slits, 1 inch long and 1/2 inch deep, in each piece of chicken. Place in a casserole dish and set aside. Cut onion into 4-5 pieces. In a blender jar put onion, tomato sauce, yogurt, ginger, garlic cloves, coriander, cayenne pepper, cloves, cumin seeds and salt. Blend to a smooth paste. Pour the paste on the chicken and turn pieces to thoroughly coat with spices. Cover with a lid or plastic wrap and marinate in the refrigerator 4-24 hours. Preheat oven to 400°F. Remove chicken pieces from the marinade, saving marinade. Arrange pieces in a broiler pan. Bake uncovered in the middle of the oven for 30 minutes. Turn pieces over and brush with remaining marinade. Bake for 10-15 minutes until chicken is tender. Turn oven to broil. Turn pieces over once again and broil for 5 minutes. Transfer to a serving platter. Serve with lemon wedges or squeeze lemon juice over the chicken before eating, if desired. 

Per serving: calories 293, fat 7.2g, 23% calories from fat, cholesterol 159mg, protein 50.2g, carbohydrates 4.3g, fiber 0.6g, sodium 551mg

Sweet and Sour Chicken Salad

1-1/4 lbs. boneless skinless chicken breast, cooked and cut into 2 inch cubes

1-1/2 cups celery, diagonally sliced

1 cup snow peas, trimmed

1/2 cup red bell pepper, seeded and diced

1 cup apples, peeled and diced

1/4 cup vinegar

1/4 cup vegetable oil

2 Tbs. sugar

1 tsp. paprika

1 tsp. celery seed

salt and pepper, to taste

Combine all salad ingredients. Whisk together the dressing ingredients. Pour the dressing over the salad and serve.

Per serving: calories 249, fat 12.0g, 43% calories from fat, cholesterol 60mg, protein  23.1g, carbohydrates 12.6g, fiber 2.0g, sodium 81mg.

Exchanges: 1 Carbohydrate, 3 Lean Meat, 1/2 Monosaturated Fat.

Diabetic Homemade Ice Cream

13 ounces evaporated milk

2 Tbsp. sugar replacement

1-1/2 cup whole milk

1 Tbsp. vanilla extract

3 eggs (well beaten)

Combine evaporated milk and sugar replacement. Beat well until sugar is dissolved. Add whole milk and vanilla extract; beat well. Add eggs; beat eggs into milk mixture vigorously. Pour into ice cream maker. Freeze according to manufacturer's directions.

1 serving = 1/2 milk, 1/2 lean meat Calories = 122