CREAMY BRAISED CHICKEN

6 cups water

1/2 lb pearl onions
1 cup thinly sliced onion
1/2 cup thinly sliced carrot
1/2 cup thinly sliced celery
1 tbsp olive oil
2 tsp butter
6 boneless skinless chicken breast halves
2 1/3 cups reduced-sodium chicken broth
1 tbsp minced fresh parsley
1 tsp salt
1 tsp dried thyme
1/8 tsp pepper
1 bay leaf
3 tbsp white whole-wheat flour (or your favorite low-carb flour)
1/2 cup fat-free evaporated milk
1/2 lb fresh mushrooms, quartered

In a Dutch oven or other large saucepan, bring water to a boil; add pearl onions and boil for 3 minutes. Drain and rinse in cold water; peel and set aside. In the same pan, heat olive oil and sauté sliced onion, carrot and celery until tender. Remove the vegetables and set aside.

Add the chicken to the pan and brown on both sides. Remove and keep warm.

Add the broth, parsley, salt, thyme, pepper and bay leaf to the pan. Heat through until cooked down somewhat then add the chicken back into the pan. Place lid on pan and cook on low 5 minutes or until the juices from the chicken run clear. Remove chicken to a serving platter and keep warm.

Combine the flour and milk until smooth and gradually stir into the broth in the pan. Bring to a boil and cook, stirring for 2 minutes or until thickened. Return the vegetables to the pan. Remove from the heat, place lid back on and set aside.

In a nonstick skillet, sauté the pearl onions in the butter until tender; remove and set aside. In the same pan, sauté mushrooms until tender. Add the onions and mushrooms to the serving platter with the chicken. Discard the bay leaf from the sauce, spoon sauce over chicken and vegetables.

Yield: 6 servings
Per serving of 1 chicken breast half and 2/3 cup sauce: 273 calories,18 g carbs, 2 g fiber, 31 g protein
Diabetic Exchanges 3 1/2 lean meat, 1 1/2 vegetable, 1 fat

This is my diabetic-friendly version of an old (around 20 years ago) recipe from a Reiman Publications magazine.

LEMON-ROSEMARY PORK TENDERLOIN

2 (1 lb each) pork tenderloins

1 medium onion, chopped
2 tbsp olive oil
1 tbsp fresh squeezed lemon juice
1/4 tsp dried rosemary
1/4 tsp dried thyme
1 tsp grated lemon peel
1 garlic clove, minced
1/2 tsp salt
1/2 tsp freshly ground black pepper

Combine the onion through pepper, mixing together well and rub over the tenderloins. Place on a rack in a shallow roasting pan. Bake uncovered at 400 degrees for 45-50 minutes or until a meat thermometer reads 160 degrees. Cover with foil and let stand for 10 minutes before slicing to serve.

Yield: 8 servings
Per serving: 176 calories, 7 g (2 g sat) fat, 74 mg cholesterol, 204 mg sodium, 2 g carbs, 24 g protein
Diabetic exchanges: 3 lean meat

Note: File Photo

ZUCCHINI CRUST PIZZA

Pizza is one of the foods that raises my blood sugar faster than almost any other. This is a great idea for me and probably for many of you, my fellow diabetics.

3 cups shredded zucchini
3/4 cup egg substitute
1/3 cup white whole-wheat flour
1/4 tsp salt
2 cups shredded part-skim mozzarella cheese
2 small tomatoes (I prefer Roma), thinly sliced
1/2 cup chopped onion
1/2 cup finely chopped or julienned green bell pepper
1 tsp dried oregano
1/2 tsp dried basil
3 tbsp shredded Parmesan cheese

Preheat oven to 450 degrees.
Spray a 12-inch pizza pan with nonstick cooking spray; set aside.

Combine the zucchini and egg substitute in a bowl; mix well. Add the flour and salt, stirring together well. Spread the mixture onto the bottom of the prepared pizza pan. Bake at 450 degrees for 8 minutes; reduce heat to 350 degrees. Remove from the oven and sprinkle the remaining ingredients over the crust. Return to oven and bake 15-20 minutes, or until the onion is tender and the cheese is melted.

Yield: 6 slices
Per slice: 190 calories, 13 g carbs, 2 g fiber, 17 g protein
Diabetic Exchanges: 2 lean meat, 2 vegetables, 1/2 fat

file photo

VEGGIE LOADED OMELET

1 small onion, chopped

1/4 cup chopped green bell pepper
1 tbsp unsalted butter
1 small zucchini, chopped
3/4 cup chopped tomato
1/4 tsp oregano
1/8 tsp black pepper
1/4 tsp salt
4 large egg whites
1/4 cup water
1/4 tsp cream of tartar
1/4 cup egg substitute
1/2 cup shredded reduced-fat cheddar cheese, divided

In a large nonstick skillet, melt the butter; add the onion and bell pepper and sauté until tender. Add the zucchini, tomato, oregano and black pepper; cook while stirring for 5-8 minutes or until the veggies are tender and most of the liquid is evaporated. Set aside but keep warm.

Preheat oven to 350 degrees.

In a mixing bowl, beat egg whites, water, cream of tartar and salt until stiff peaks form.

Place the egg substitute in another bowl; fold into the egg white mixture. Pour into a 10-inch oven-proof skillet that has been coated with cooking spray. Cook over medium heat for 5 minutes or until the bottom is lightly browned. Bake at 350 degrees for 9-10 minutes or until a knife inserted in the center comes out clean.

Spoon the veggie mixture over one side; sprinkle with half the cheese. Score the middle of the omelet with a sharp knife and fold other half over the veggie filling. Transfer to a warm plate and sprinkle with the remaining cheese.

Cut omelet in half to serve.

Yield: 2 servings
Per serving: 197 calories, 10 g carbs, 2 g fiber, 19 g protein
Diabetic Exchanges: 2 1/2 lean meat, 2 vegetables