Main Dishes

Here are some great easy good for you dinners!

Enjoy!

Miso Soup

6 dried black mushrooms


Instant miso soup for 6

6 carrot flowers

1 scallion, chopped including some green

12 1/3-inch squares of firm tofu, about 2 ounces (60 g) total

6 slices of bamboo shoots



1.Soak the mushrooms in warm water to cover until softened, about 20 minutes. Drain, and discard the stems. Cut the caps into small squares.

2.Prepare the instant miso according to directions and keep warm.

3.Cut 6 paper thin slices of carrot and then fashion into a flower by cutting out notches around the edge. If you wish. Leaving them round also looks fine.

4.Place the small cubes of tofu on a paper towel and press lightly to dry and press.

5.Place the tofu, sliced scallion, and bamboo shoots in the soup and warm through.

6.Ladle into bowl and decorate with mushrooms and carrot flowers.

Per serving: 70 calories (28% calories from fat), 5 g protein, 2 g total fat (0.4 g saturated fat), 9 g carbohydrate, 3 g dietary fiber, 0 cholesterol, 721 mg sodium

Diabetic exchanges: 1/2 lean protein (meat), 1/2 carbohydrate (bread/starch)

 
Warm Oriental Stir-Fry Chicken Salad
 
1/4 cup (60 ml) low-sodium soy sauce


3 1/2 tablespoons (52.5 ml) rice vinegar

2 tablespoons (30 m) dry sherry

1 teaspoon (5 ml) canola oil

1 pound (480 g) boneless, skinless chicken breasts, cut into 1/4-inch slices

2 cloves garlic, minced

2 teaspoons (10 ml) grated fresh ginger

3 1/2 ounces (195 g) fresh shiitake mushrooms, stems removed and sliced

1/2 pound (240 g) fresh button mushrooms

4 scallions, white part and 3 inches green, chopped

1 pound ( 480 g) fresh bean sprouts

2 tablespoons ( 30 ml) water

1 large cucumber, peeled, halved and seeded, sliced into 1/4 inch slices

1 pound ( 480 g) fresh spinach, stems removed, washed and spun dry



1.In a measuring cup combine the soy sauce, vinegar, and sherry. Set aside.

2.In a small bowl place the sliced chicken and 1 1/2 tablespoons soy sauce mixture. Add the garlic and ginger. Stir and set aside.

3.Heat the oil in a wok or nonstick skillet until very hot but not smoking. Add the chicken with marinade and stir, browning until all liquid has evaporated. Remove from wok.

4.Add the mushrooms and scallions to the wok. Sauté for 2 minutes. Stir in the bean sprouts. Stir for 1 minute. Return the chicken to the wok along with water and remaining soy sauce mixture. Cook for 1 minute. Remove from heat.

5.Place the cucumber and spinach leaves in a large salad bowl. Toss with warm chicken mixture. Serve immediately.

Per serving: 247 calories (12% calories from fat), 36 g protein, 4 g total fat (0.6 g saturated fat), 20 g carbohydrates, 7 g dietary fiber, 66 mg cholesterol, 716 mg sodium

Diabetic exchanges: 3 very lean protein, 1 1/2 carbohydrate (4 vegetable)

 
Warm Taco Pie
 
vegetable cooking spray


1 can (490 g) refrigerated golden corn biscuits

3/4 pound (360 g) ground turkey

1 small onion, 4 ounces (120 g), chopped

1 large clove garlic, minced

1 2-ounce (60 g) poblano or jalapeño chile pepper, seeded and minced

1 tablespoon (15 ml) minced fresh cilantro

2 teaspoons (10 ml) paprika

1 teaspoon (5 ml) ground cumin

1 teaspoon (5 ml) crushed dried oregano

1/4 teaspoon (1.25 ml) cayenne pepper

1/4 teaspoon salt (optional)

freshly ground pepper

1 15-ounce (450 g) can low-sodium diced tomatoes in puree

1/4 cup (30 g) shredded reduced-fat sharp cheddar cheese

2 large pitted black olives, thinly sliced

2 cups (216 g) shredded iceberg lettuce

1 large plum tomato, 3 ounces (90 g), seeded and diced

1 small white onion, 4 ounces (120 g), diced



1.Preheat the oven to 350°F (180°C), Gas Mark 4. Lightly coat a 9-inch (22.5 cm) glass pie plate with cooking spray. Open the biscuits can and place 3 uncooked biscuits in the bottom of the pie plate. Evenly space the remaining 5 biscuits long the bottom and sides of the pie plate. Using your fingers press the dough together to form a crust that completely covers the bottom and up the sides of the pie plate to form a rim.

2.Crumble the ground turkey into a large nonstick skillet and place over medium heat. Cook, stirring, until turkey is browned, about 5 minutes. Drain off any excess fat. Add onion, garlic, and chile pepper; continue to cook until onion is limp, about 4 minutes. Stir in herbs, spices, salt (if using), and pepper. Add tomatoes with their juice and continue to cook for 1 minute. Stir in shredded cheese and sliced olives.

3.Transfer mixture to the prepared pie plate and bake for 20 to 25 minutes, until biscuit dough is cooked through and richly browned and the filling is set. Remove from oven and let cool for at least 15 minutes before cutting into wedges.

4.Place the lettuce in a serving bowl and combine the tomato and onion in another. Pass both bowls separately to serve alongside the taco pie.

Per serving: 370 calories (32% calories from fat), 22 g protein, 13 g total fat (3.3 g saturated fat), 42 g carbohydrate, 3 g dietary fiber, 42 mg cholesterol, 668 mg sodium

Diabetic exchanges: 2 medium fat meat, 3 carbohydrate (2 1/2 bread/starch and 1 vegetable)

 
Chicken and Corn Tamale Pie
 
Crust


olive oil cooking spray

5 1/4 cups (1260 ml) 98% fat free, low sodium canned chicken broth

2 1/4 cups (310 g) stone-ground yellow corneal

1 teaspoon (5 ml) ground cumin

1/2 teaspoon (2.5 ml) salt (optional)

1/4 teaspoon (1.25 ml) cayenne pepper

Filling

1 1/2 pounds (720 g) boneless, skinless chicken breasts, trimmed of all fat and cut into 1-inch (2.5 cm) cubes

1 cup (164 g) fresh or thawed frozen corn kernels

1 medium onion, chopped

1 medium fresh tomato, chopped

2 medium tomatillos, husked and chopped

2 jalapeño chile peppers, seeded and minced

2 large cloves garlic, minced

2 tablespoons (18 g) golden raisins, plumped in 2 tablespoons (30 ml) dry white wine or unsweetened apple juice

1 tablespoon (15 ml) chili powder

1/2 teaspoon (2.5 ml) ground cumin

1 tablespoon (15 ml) chopped fresh oregano or 1 teaspoon (5 ml) crushed dried

1/4 cup (60 g) shredded reduced fat Monterey jack cheese



1.Preheat oven to 450°F (230°C), Gas Mark 8.

2.Coat a 10-inch (25 cm) round casserole that's at least 2 inches (5 cm) deep with cooking spray. Set aside.

3.To make crust: In a large saucepan, bring chicken broth to a boil over medium-high heat. Gradually stir in cornmeal, cumin, salt (if using), and cayenne. Reduce heat to medium and cook, stirring constantly, until thickened, 10 to 12 minutes. Immediately spread mixture to a depth of about 1/2 inch (1.25 cm) over bottom and sides of prepared casserole. Set aside.

4.To make filling: Lightly coat a large nonstick skillet with cooking spray. Place over medium-high heat. Add chicken and sauté until brown on all sides, about 5 minutes. Add corn, onion, tomato, tomatillos, jalapeños, garlic, raisins with their liquid, chili powder, cumin, oregano, and cheese. Stir until well blended.

5.Spoon mixture into prepared casserole and bake, uncovered, for 25 to 30 minutes, until crust is golden brown and filling is bubbly. Remove from oven and let stand on a wire rack for 10 minutes before cutting into wedges to serve.

Per serving: 291 calories (11% calories from fat ), 28 g protein, 4 g total fat (0.9 g saturated fat), 37 g carbohydrates, 4 g dietary fiber, 51 mg cholesterol, 197 mg sodium

Diabetic exchanges: 3 very lean protein, 2 1/2 carbohydrate (2 bread/starch, 1 vegetable)


Spicy Tortilla Soup

6 cups (1.4 l) 98% fat-free, no-salt-added canned chicken broth


canola oil cooking spray

1 cup (160 g) chopped white onion

2 jalapeño chile peppers, seeded and minced

2 cloves garlic, minced

2 cups (600 g) chopped plum tomato

1/2 tablespoon (7.5 ml) crushed dried oregano

freshly ground pepper to taste

6 fresh corn tortillas, cut into thin strips

1 cup (140 g) shredded cooked chicken breast

3/4 cup (84 g) shredded low-fat Monterey Jack cheese

1 small ripe avocado, pitted, peeled, and cut lengthwise into twelve wedges

2 scallions, white part and 2 inches green, chopped

3 tablespoons (12 g) chopped cilantro

1 fresh lime, cut into six wedges



1.In a large soup pot, bring chicken broth to a boil; reduce heat to simmer.

2.Lightly coat a large nonstick skillet with cooking spray. Add onion, chile peppers, and garlic. Sauté over medium-low heat for 5 minutes, stirring occasionally. Add tomato, oregano, and pepper. Sauté, stirring, for 1 minute. Transfer mixture to soup pot and stir into simmering broth. Cover and simmer for 20 minutes.

3.Meanwhile, preheat oven to 450° (230°C), Gas Mark 8. Lightly coat a baking sheet with cooking spray. Arrange tortilla strips in a single layer on the baking sheet and bake until crisp, 5 to 7 minutes, tossing strips occasionally. Remove from oven and set aside.

4.Stir cooked chicken into simmering soup.

5.To serve, place 2 tablespoons (14 g) shredded cheese in each of 6 shallow soup bowls. Divide the soup equally between the bowls and top each serving with two avocado slices and some of the scallion and cilantro. Float tortilla strips on top and offer a wedge of lime to squeeze over each serving.

Per serving: 215 calories (32% calories from fat), 17 g protein, 8 g total fat (2.7 g saturated fat), 21 g carbohydrates, 4 g dietary fiber, 30 mg cholesterol, 221 mg sodium

Diabetic exchanges: 2 very lean protein, 1 1/2 carbohydrate (1 bread/starch, 1 vegetable), 1 fat

 
Roasted Chicken

herb and lemon seasoning mix


butter flavored refrigerated spray

5 scallions, white and 1 inch green, chopped

2 cloves garlic, minced

3 tablespoons (45 g) Italian parsley, chopped

1 teaspoon (5 ml) lemon zest

1/2 teaspoon (2.5 ml) freshly ground pepper

chicken

1 chicken, about 3 1/2 pounds (1670 g)

sprig of parsley

lemon, cut into 8ths

1/8 teaspoon (0.6 ml) kosher salt, optional

paprika



1.Preheat oven to 425° F. (200° C. , gas mark 6).

2.To prepare seasoning mix: Preheat a small non-stick skillet and coat with cooking spray. Sauté the scallions and garlic for 4 minutes, until the scallions are wilted. Add the chopped parsley, lemon zest, and pepper. Remove from heat and cool until it can be easily handled.

3.Remove all lumps of fat from the chicken. Rinse well, removing the neck, liver, and heart. Using your finger, carefully lift the skin over the breast, thigh and legs without tearing the skin. Stuff the seasoning mix under the skin, covering as much of the meat as possible. Place sprig of parsley in the cavity along with 2 pieces of the lemon cut into 8ths. Sprinkle with pepper and salt, if using. Truss the bird with twine. Sprinkle with juice of another 2 pieces of lemon, and paprika.

4.Coat a non-stick pan with cooking spray. Place the chicken on its side using aluminum foil to steady it. Roast for 25 minutes for a 3 1/2 pound bird, then carefully turn the bird to its other side, using more paprika if necessary. Roast another 25 minutes. Turn the bird breast side up and roast for 10 minutes. Check for doneness. Return to oven for a few minutes if not quite done. When done, remove from oven and allow to rest for 10 minutes.

5.To serve, place on a platter decorated with remaining 4 pieces of lemon, and greens.

Per serving (without skin): 192 calories (36% calories from fat), 28 g protein, 7 g total fat (2.0 g saturated fat), 1 carbohydrates, 0 dietary fiber, 84 mg cholesterol, 86 mg sodium

Diabetic exchanges: 4 lean protein

 
White Chili

1 pound (450 g) dried Great Northern beans, rinsed and picked over


7 cups (1.75 l) fat-free low-sodium canned chicken broth

2 medium onions, about 1/2 pound (225 g), chopped

3 garlic cloves, minced

2 tablespoons (30 ml) chopped fresh cilantro

2 tablespoons (30 ml) chopped fresh mint

2 tablespoons (30 ml) chopped fresh flat-leaf parsley

1 bay leaf (optional)

1 tablespoon (15 ml) ground cumin

1 teaspoon (5 ml) crushed dried oregano

1 teaspoon (5 ml) crushed dried thyme

1 to 2 small jalapeño chile pepper, seeded and minced

2 pounds (900 g) boneless, skinless chicken breasts



Condiments:

chopped red onion

chopped fresh cilantro

plain nonfat yogurt



1.Place the beans in a 5-quart (5 l) crockery slow cooker. Add cold water to cover beans by at least 4 inches (8 cm). Soak overnight or for at least 6 hours. Or put beans and water in a large pot and bring to a boil on top of the stove. Boil for 2 minutes, turn off the heat, cover, and let stand for 1 hour. Drain beans and place in slow cooker.

2.Add 5 cups of the broth to the slow cooker, along with the onion, garlic, cilantro, mint, parsley, bay leaf (if using), oregano, thyme, and chile peppers. Stir well.

3.Cover and cook on LOW for 8 to 10 hours or on HIGH for 4 to 5 hours. If cooking on HIGH, stir after 2 hours of cooking time.

4.About 30 minutes before chili will be done, in a large skillet, poach chicken breast in the remaining 2 cups (480 ml) chicken broth until just tender, about 15 minutes. Cool and cut chicken into bite-size pieces. Reserve chicken and broth.

5.When beans are tender, remove about 3 cups of the beans and mash with a potato masher or in the food processor. Return mashed beans to the cooker and add the chicken pieces. Stir well. If cooking on LOW, change setting to HIGH. Add some of the reserved broth as needed to thin the chili to desired consistency (chili should be thick). Cook, uncovered, until chicken is heated through, about 10 to 15 minutes.

6.Place condiments in individual serving bowls. To serve, ladle chili into soup bowls, offering condiments to spoon onto each serving.

Per 1-cup serving (without condiments): 219 calories (15% calories from fat), 31 g protein, 4 g total fat (0.8 g saturated fat), 15 g carbohydrate, 4 g dietary fiber, 72 mg cholesterol, 72 mg sodium

Exchanges: 4 lean meat, 1 carbohydrate (1 bread/starch)

 
Build-You-Own Chicken Tacos

6 skinless, boneless whole chicken breasts, about 3 pounds (1.35 kg) total, halved


4 cups (1 l) fat-free low-sodium canned chicken broth

2 large garlic cloves, crushed

1 jalapeño chile pepper, left whole

1/2 teaspoon (2.5 ml) crushed dried oregano leaves

1/4 cup (59 ml) purchased medium or hot taco sauce

1/4 cup (59 ml) fresh lime juice

24 taco shells

Condiments:

1 large head iceberg lettuce, finely shredded, about 6 cups (450 g)

4 small firm-ripe tomatoes, halved and thinly sliced

2 cups (472 ml) fat-free sour cream

1 bunch fresh cilantro, well washed and stems trimmed, leaves picked off the stems



1.Rinse chicken breasts; pat dry with paper towels. Trim away and discard any fat.

2.In a large heavy, deep skillet, bring chicken broth, garlic clove, chile pepper, and oregano leaves to a boil. Add chicken breasts; reduce heat to simmer; and poach, uncovered, until chicken is opaque throughout (cut to test), about 8 to 10 minutes. Remove from stove and cool for 15 minutes in poaching liquid.

3.Shred the breast meat. Combine taco sauce and lime juice. Pour over shredded chicken and toss. Transfer chicken to a large platter. Keep warm.

4.Meanwhile, heat taco shells according to package directions. Place heated shells in a basket lined with a thick kitchen towel, covering the shells. Place condiments in individual bowls.

5.To serve arrange taco shells, shredded chicken, and condiments on a buffet table. Let guests assemble their own tacos.

Per 1-taco serving: 155 calories (23% calories from fat), 16 g protein, 4 g total fat (0.7 g saturated fat), 14 g carbohydrate, 2 g dietary fiber, 23 mg cholesterol, 123 md sodium

Exchanges: 2 lean meat, 1 carbohydrate (1 bread/starch)

 
Greek-Style Grilled Chicken Wraps

4 5-ounce (150 g) boneless and skinless chicken breasts, rinsed, patted dry, and pounded thin


2 tablespoons (30 ml) fresh lemon juice

2 teaspoons (10 ml) crushed dried oregano

vegetable cooking spray

4 slices peeled sweet onion

2 12-inch (30 cm) pieces of Naan or other Arabic bread or 4 6-inch (15 cm) pita bread rounds

1/4 cup (9 g) chopped fresh mint



1.Light a grill or start a charcoal fire. Preheat oven to 300°F.

2.Brush chicken breasts on both sides with lemon juice. Sprinkle with oregano.

3.Remove grill top and lightly coat with cooking spray. Return to grill and arrange chicken breasts and onion slices on top of grill. Cook, turning once, for 5 to 6 minutes per side, until chicken juices run clear when prodded with a tip of a sharp knife. Onion slices should take about 3 to 4 minutes per side. Transfer onions to a carving board and cut into strips.

4.When chicken is done; transfer to carving board and cut into 1/2-inch strips. Keep warm.

5.If using Arabic bread, cut in half; if using pita bread, leave whole. Warm in the oven for a few minutes until pliable, but not crisp.

6.Place the chicken and onion strips on the center of each bread piece, sprinkle with mint, and roll up. Pass the Cucumber and Tomato Yogurt Sauce separately to spoon onto each serving.

Per serving (sauce not included): 328 calories (9% calories from fat), 39 g protein, 3 g total fat (0.7 g saturated fat), 36 g carbohydrates, 5 g dietary fiber, 82 mg cholesterol, 415 mg sodium

Diabetic exchanges: 4 very lean protein, 2 1/2 carbohydrate (bread/starch)


I hope that these help you plan your meals better!  I know that having directions in an easy place makes it easier for me to control what I eat :)
 
Valinda