I live by my grill in the summertime. The only problem I run into is that store bought marinades and sauces are crawling with salt and sugar. On my own I only have a few standby marinades before I start reaching for the salad dressing shelf. This is one of the recipes that helps me resist the urge to call on Kraft.
Summertime Grilled Chicken
8 whole chicken legs (about 3-1/2 pounds)
6 ounces frozen lemonade concentrate, thawed
2 tablespoons white wine vinegar
2 cloves garlic, minced
Remove skin and all visible fat from chicken. Place chicken in 13X9-inch glass baking dish. Combine remaining ingredients in small bowl; blend well. Pour over chicken; turn to coat. Cover; refrigerate 3 hours or overnight, turning occasionally.
To prevent sticking, spray grill with nonstick cooking spray. Prepare coals for grilling (or if you're like me with a Foreman electric outdoors grill set your mark to 3)
Grill 20 to 30 minutes or until chicken is no longer pink near bone, turning occasionally. (Do not overcook or chicken will be dry.) Garnish as desired.
Serves 8.
Meal Exchange: Meat 3. 169 Calories, 7g Fat, 2g Saturated Fat, 77mg Cholesterol, 3g Carb, .5 g Fiber, 22g Protein, 75mg Sodium
Showing posts with label diabetic. Show all posts
Showing posts with label diabetic. Show all posts
3.03.2009
Traditional Yankee Pot Roast
If you don't have a lot of time and need a crockpot recipe that resembles comfort food, this is a good hearty recipe.
Traditional Yankee Pot Roast
1 beef chuck pot roast (2-1/2 pounds)
Salt and black pepper
3 unpeeled medium baking potatoes (about 1 pound), cut into quarters
2 large carrots, cut into 3/4-inch slices
2 stalks celery, cut into 3/4-inch slices
1 medium onion, sliced
1 large parsnip, cut into 3/4-inch slices
2 bay leaves
1 teaspoon dried rosemary
1/2 teaspoon dried thyme
1/2 cup reduced-sodium beef broth
Flour
Water
Trim and discard excess fat from meat. Cut meat into serving-size pieces; sprinkle with salt and pepper.
Combine vegetables, bay leaves, rosemary and thyme in your crockpot. Place beef over vegetables. Pour broth over beef. Cover; cook on LOW 8-1/2 to 9 hours or until beef is fork-tender.
Transfer beef to serving platter. Arrange vegetables around beef. Remove and discard bay leaves.
To make gravy, ladle the juices into a 2-cup measure; let stand 5 minutes. Skim off and discard fat. Measure remaining juices and heat to a boil in small saucepan. For each cup of juice, mix 2 tablespoons of flour with 1/4 cup of cold water until smooth. Stir mixture into boiling juices, stirring constantly 1 minute or until thickened.
Serves 10.
Dietary Exchange: 1 Fat, 3 Meat, 1 Starch. 3g Fiber, 75 mg Cholesterol, 15g Carb, 4g Sat. Fat, 10g Total Fat, 270 Calories, 28g Protein, 99mg Sodium.
Traditional Yankee Pot Roast
1 beef chuck pot roast (2-1/2 pounds)
Salt and black pepper
3 unpeeled medium baking potatoes (about 1 pound), cut into quarters
2 large carrots, cut into 3/4-inch slices
2 stalks celery, cut into 3/4-inch slices
1 medium onion, sliced
1 large parsnip, cut into 3/4-inch slices
2 bay leaves
1 teaspoon dried rosemary
1/2 teaspoon dried thyme
1/2 cup reduced-sodium beef broth
Flour
Water
Trim and discard excess fat from meat. Cut meat into serving-size pieces; sprinkle with salt and pepper.
Combine vegetables, bay leaves, rosemary and thyme in your crockpot. Place beef over vegetables. Pour broth over beef. Cover; cook on LOW 8-1/2 to 9 hours or until beef is fork-tender.
Transfer beef to serving platter. Arrange vegetables around beef. Remove and discard bay leaves.
To make gravy, ladle the juices into a 2-cup measure; let stand 5 minutes. Skim off and discard fat. Measure remaining juices and heat to a boil in small saucepan. For each cup of juice, mix 2 tablespoons of flour with 1/4 cup of cold water until smooth. Stir mixture into boiling juices, stirring constantly 1 minute or until thickened.
Serves 10.
Dietary Exchange: 1 Fat, 3 Meat, 1 Starch. 3g Fiber, 75 mg Cholesterol, 15g Carb, 4g Sat. Fat, 10g Total Fat, 270 Calories, 28g Protein, 99mg Sodium.
Jeweled Beef Stir-Fry
When all else fails stir-fry comes to the rescue. Crisp veggies, juicy chunks of protein laden mean and a light sauce that soaks into rice or buckwheat noodles. Yum.
Jeweled Beef Stir-Fry
1/2 pound beef flank steak
2 teaspoons cornstarch
1/2 cup fat-free reduced-sodium beef broth
3 tablespoons reduced-sodium soy sauce
1 teaspoon sugar
1/2 teaspoon garlic powder
1/2 teaspoon ground ginger
1/2 teaspoon dark sesame oil
1/4 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon vegetable oil
2 green bell peppers, thinly sliced
1 tomato, cut into wedges
8 green onions, cut into 1-inch pieces
4 cups hot cooked white rice
Cut flank steak lengthwise in half, then crosswise into 1-inch-thick slices. Heat vegetable oil in wok or large nonstick skillet over medium-high heat until hot. Add beef; stir-fry 3 minutes or until beef is browned. Add bell peppers, tomato and onions; stir-fry 2 minutes or until vegetables are crisp-tender.
In another bowl combine cornstarch, beef broth, soy sauce, sugar, garlic powder, ginger, sesame oil, salt and black pepper in medium bowl. Stir sauce mixture into the wok. Cook and stir 3 minutes or until sauce boils and thickens. Serve over hot cooked rice.
Makes 4 servings. Serving size is 1 cup of stir-fry over 1 cup of cooked rice.
Food Exchange = 2 Meats, 1 Veggie, 2 Starch. 263 Calories, 6g fat, 23 mg cholesterol, 34g carbs, 3g protein, 584 mg sodium
Jeweled Beef Stir-Fry
1/2 pound beef flank steak
2 teaspoons cornstarch
1/2 cup fat-free reduced-sodium beef broth
3 tablespoons reduced-sodium soy sauce
1 teaspoon sugar
1/2 teaspoon garlic powder
1/2 teaspoon ground ginger
1/2 teaspoon dark sesame oil
1/4 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon vegetable oil
2 green bell peppers, thinly sliced
1 tomato, cut into wedges
8 green onions, cut into 1-inch pieces
4 cups hot cooked white rice
Cut flank steak lengthwise in half, then crosswise into 1-inch-thick slices. Heat vegetable oil in wok or large nonstick skillet over medium-high heat until hot. Add beef; stir-fry 3 minutes or until beef is browned. Add bell peppers, tomato and onions; stir-fry 2 minutes or until vegetables are crisp-tender.
In another bowl combine cornstarch, beef broth, soy sauce, sugar, garlic powder, ginger, sesame oil, salt and black pepper in medium bowl. Stir sauce mixture into the wok. Cook and stir 3 minutes or until sauce boils and thickens. Serve over hot cooked rice.
Makes 4 servings. Serving size is 1 cup of stir-fry over 1 cup of cooked rice.
Food Exchange = 2 Meats, 1 Veggie, 2 Starch. 263 Calories, 6g fat, 23 mg cholesterol, 34g carbs, 3g protein, 584 mg sodium
Easy Chai Tea
When you have diabetes it's hard to find anything to drink that isn't laden with Splenda or equal. Since I can't use either it's hard to have anything on hand that you don't make yourself. Our systems from blood to bronchial and even digestive all perk up to certain spices, many of which you'll find in chai tea. If you hold out the milk you can store it in your fridge very easily and serve it cold or hot. I like to drink it as a dessert some days or use it as the liquid base for oatmeal.
Easy Chai Tea
2 cups of water
4 black tea bags
2 cups of fat free skim milk (or milk substitute)
2 tablespoons of honey
1/2 teaspoon of ground ginger
1/2 teaspoon of ground nutmeg
1/4 teaspoon of ground cinnamon
pinch of black pepper
Heat the water to boiling. Add tea bags, reduce heat to medium. Simmer for two minutes then remove the teabags.
Stir remaining ingredients in and return to high heat for a good boil. Beat with a wire whisk to make the milk foam and serve.
Makes 4 (1 cup) servings.
1 serving = 80 calories, 65mg sodium, 4g protein, 16g carbs, 0mg cholesterol, 0 fat, 0 saturated fat, 0g fiber.
Food Exchange = 1/2 fruit; 1/2 skim milk
Easy Chai Tea
2 cups of water
4 black tea bags
2 cups of fat free skim milk (or milk substitute)
2 tablespoons of honey
1/2 teaspoon of ground ginger
1/2 teaspoon of ground nutmeg
1/4 teaspoon of ground cinnamon
pinch of black pepper
Heat the water to boiling. Add tea bags, reduce heat to medium. Simmer for two minutes then remove the teabags.
Stir remaining ingredients in and return to high heat for a good boil. Beat with a wire whisk to make the milk foam and serve.
Makes 4 (1 cup) servings.
1 serving = 80 calories, 65mg sodium, 4g protein, 16g carbs, 0mg cholesterol, 0 fat, 0 saturated fat, 0g fiber.
Food Exchange = 1/2 fruit; 1/2 skim milk
Subscribe to:
Posts (Atom)