O/T Diabetic diet

The diet frequently recommended for people who suffer from diabetes mellitus is one that is high in dietary fibre, especially soluble fibre, but low in fat (especially saturated fat) and sugar.

Patients may be encouraged to reduce their intake of carbohydrates that have a high glycemic index.

However, in cases of hypoglycemia, they are advised to have food or drink that can raise blood glucose quickly, followed by a long-acting carbohydrate (such as rye bread) to prevent risk of further hypoglycaemia.

For people with diabetes, healthy eating is not simply a matter of "what one eats", but also when one eats..

Beef and Beer Chili

Beef and Beer Chili from Cooking Light

Cook a flavorful pot of chili in just 40 minutes for a quick weeknight meal that's sure to warm the soul. You can easily double the recipe and freeze extra for later.

Yield 4 servings (serving size: 1 1/2 cups)

Ingredients

* 1 1/2 cups chopped red onion (about 1 medium)
* 1 cup chopped red bell pepper (about 1 small)
* 8 ounces extralean ground beef
* 2 garlic cloves, minced
* 1 1/2 tablespoons chili powder
* 2 teaspoons ground cumin
* 1 teaspoon sugar
* 1/2 teaspoon salt
* 1/2 teaspoon dried oregano
* 1 (19-ounce) can red kidney beans, drained
* 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
* 1 (14-ounce) can low-sodium beef broth
* 1 (12-ounce) bottle beer (such as Budweiser)
* 1 tablespoon yellow cornmeal
* 1 tablespoon fresh lime juice

Preparation

Combine first 4 ingredients in a large Dutch oven over medium-high heat. Cook 5 minutes or until beef is browned, stirring to crumble. Stir in chili powder, cumin, sugar, and salt; cook 1 minute. Add oregano and next 4 ingredients (through beer) to pan; bring to a boil. Reduce heat, and simmer 15 minutes. Stir in cornmeal; cook 5 minutes. Stir in juice.
Nutritional Information

Calories: 261 (20% from fat)

Fat: 5.7g (sat 2.1g,mono 2g,poly 0.2g)

Protein: 18.3g

Carbohydrate: 30.3g

Fiber: 8.3g

Cholesterol: 30mg

Iron: 3.7mg

Sodium: 799mg

Calcium: 74mg

Jackie Mills, M.S., R.D., Cooking Light, SEPTEMBER 2007

Find this recipe at:

http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1654649

Antipasto Salad

Antipasto Salad from Cooking Light

Jefferson acquired globe artichokes to grow at Monticello from Bernard McMahon, a noted Philadelphia nurseryman and the author of The American Gardener's Calendar. In addition, Jefferson was particularly fond of parsley, which is used to garnish this salad. Placing the artichokes in lemon water as they are cut minimizes discoloration. Cooking the cauliflower, squash, and carrots briefly retains the crispness of the vegetables.
Yield

8 servings (serving size: 1 1/4 cups)

Ingredients

* 6 cups water
* 1/4 cup fresh lemon juice, divided
* 4 medium artichokes (each about 12 ounces)
* 1 (7-ounce) bag whole baby carrots with tops
* 3 cups small cauliflower florets
* 1 (8-ounce) bag baby pattypan squash, halved
* 3 tablespoons red wine vinegar
* 2 tablespoons extravirgin olive oil
* 1 teaspoon chopped fresh thyme
* 1/2 teaspoon sugar
* 1/2 teaspoon salt
* 1/2 teaspoon freshly ground black pepper
* 2 garlic cloves, minced
* 1/2 cup vertically sliced red onion
* 1/3 cup pitted kalamata olives, halved
* 1/3 cup fresh flat-leaf parsley leaves

Preparation

Combine water and 2 tablespoons juice in a large bowl. Cut off stem from an artichoke to within 1 inch of base; peel stem. Remove bottom leaves and tough outer leaves, leaving tender heart and bottom. Cut lengthwise into quarters. Remove fuzzy thistle from bottom with a spoon; place in lemon water. Repeat procedure with remaining artichokes. Drain artichokes. Cook artichokes in boiling water 6 minutes or until tender. Remove from pan with a slotted spoon; plunge into a large bowl of ice water. Add carrots to pan; cook 1 minute. Add cauliflower and squash to pan; cook an additional minute or until vegetables are crisp-tender. Drain and plunge in ice water with artichokes. Drain artichoke mixture well.

Combine remaining 2 tablespoons juice, vinegar, and next 6 ingredients (through garlic) in a large bowl; stir with a whisk. Add artichoke mixture, onion, and olives; toss gently to coat. Cover and chill. Sprinkle with the parsley just before serving.
Nutritional Information

Calories: 117 (44% from fat)

Fat: 5.8g (sat 0.8g,mono 4g,poly 0.8g)

Protein: 3.9g

Carbohydrate: 15.3g

Fiber: 5.7g

Cholesterol: 0.0mg

Iron: 1.7mg

Sodium: 360mg

Calcium: 62mg

Joanne Weir, Cooking Light, JULY 2005

Find this recipe at:

Baby Vegetable Antipasto

Baby Vegetable Antipasto from Cooking Light

The vegetables can marinate for a couple of hours, so all you'll have to do at party time is arrange them on a platter and top with olives and cheese. Immediately place the prepared vegetables in the marinade so they won't discolor. Be sure to use fresh mozzarella, which comes packed in water and is usually found with the specialty cheeses. Coarsely chop leftovers and toss with pasta for a cold salad.
Yield

10 servings (serving size: about 1 1/4 cups)

Ingredients

Marinade:

* 1 tablespoon chopped fresh flat-leaf parsley
* 1 tablespoon chopped fresh basil
* 3 tablespoons white wine vinegar
* 2 teaspoons extra-virgin olive oil
* 1/2 teaspoon salt
* Dash of sugar
* Dash of freshly ground black pepper

* 1 garlic clove, crushed

Vegetables:

* 8 baby artichokes (about 1 1/2 pounds)
* 20 small red potatoes (about 12 ounces)
* 3 bunches baby carrots, with tops (about 1 1/2 pounds), peeled
* 2 bunches small radishes, with tops (about 1 1/2 pounds)
* 1 cup torn radicchio

* 1 head Belgian endive, separated into leaves (about 4 ounces)

Remaining Ingredients:

* 20 pitted ripe olives
* 3 ounces fresh mozzarella cheese, torn into bite-sized pieces

Preparation

To prepare marinade, combine first 8 ingredients in a bowl; stir well with a whisk.

To prepare vegetables, working with 1 artichoke at a time, cut off stem to the base. Remove bottom leaves and tough outer leaves, leaving tender heart and bottom; trim about 1 inch from top of artichoke. Steam artichokes, covered, 20 minutes or until tender; cool to room temperature. Cut artichokes in half lengthwise. Remove fuzzy thistle from bottom with a spoon.

Steam potatoes, covered, 6 minutes or until tender. Cool to room temperature.

Trim carrot stems to 2 inches. Steam carrots, covered, for 20 seconds. Plunge into ice water; drain well.

Trim radish tops to 1 inch.

Place artichokes, potatoes, carrots, radishes, radicchio,and endive in a large bowl. Drizzle with marinade; toss gently to coat. Cover and marinate in refrigerator 2 hours.

Arrange vegetables on a platter; top with olives and cheese.

Wine Note: Serve the Baby Vegetable Antipasto and Rosemary-Scented Flatbread with Black Grapes with a light, snappy white like Pino and Toi from the producer Maculan. A blend of Pinot Grigio, Pinot Bianco, Tacai, and Chardonnay, the 2001 is $10. Other good bets: Italian Gavi or Orvieto.

Nutritional Information

Calories: 127 (30% from fat)

Fat: 4.2g (sat 1.5g,mono 1.9g,poly 0.4g)

Protein: 6.4g

Carbohydrate: 19.5g

Fiber: 6g

Cholesterol: 7mg

Iron: 2.1mg

Sodium: 386mg

Calcium: 127mg

Cooking Light, SEPTEMBER 2002

Find this recipe at:

Cook's Corner

Cook's Corner
Luscious lunch
Meridian Cafe serves up salmon and a side

By Ron Mikulak * rmikulak@courier-journal.com * January 14, 2009

The Meridian Cafe, 112 Meridian Ave. in St. Matthews, lately has been inspiring quite a few customers to request recipes -- a sign that the restaurant is pleasing its patrons. The most recent was Mary Jones, who said, "My daughter and I enjoyed a delicious lunch, as always, at Meridian Cafe. We ordered salmon with a sweet potato-apple gratin side dish. Could you please print this recipe?"

Owner Mike Ross has been generous with the recipes that he and his kitchen staff concoct. This offering was worked up by chef Steven Coke.

Meridian Cafe's sweet potato-apple gratin

· 3 medium sweet potatoes, about 2 1/2 pounds

· 2 or 3 Granny Smith apples, about 1/2 pound

· 1/2 cup heavy cream

· 1 1/2 teaspoons salt

· 1/2 teaspoon black pepper

· 1/4 teaspoon nutmeg

· Cooking spray
· 2 tablespoons butter
· 1 cup panko breadcrumbs

Heat oven to 350 degrees.

Peel the sweet potatoes. Cut one of them into large dice. Slice the others thinly, about 1/8-inch. Peel, core and slice the apples.

In a small sauce pan, place the diced potato and enough cold water to cover completely. Bring to boil, and cook until fork tender, about 12 minutes. Drain the cooked potato, then mash in a bowl and allow to cool.

Add the heavy cream, salt, pepper and nutmeg to the mashed sweet potato, and stir to blend well.

Lightly spray an 8-by-8-by-2-inch baking dish with cooking spray. Cover the bottom with a layer of the sliced sweet potatoes, and cover them with a layer of the apples. Top the layers with 1/3 of potato cream mixture. Repeat the process two more times, ending with the last of the mashed sweet potatoes. Cover the dish with aluminum foil, and bake for 1 hour.

While the potatoes are cooking, melt the butter and toss with the panko breadcrumbs. When the gratin is ready, remove the foil. Sprinkle the buttered panko evenly over the gratin, and press in lightly. Broil until golden brown.

Serves 6.

Meridian Cafe's honey-pumpkin ale glazed salmon

Pumpkin ale is a fall seasonal beer, but most good suppliers of craft beer should still have a selection.

For honey-pumpkin ale glaze:

· 12-ounce bottle pumpkin ale
· 4 tablespoons honey
· Salt and pepper to taste

For salmon:

· 6 4- to 6-ounce pieces of salmon fillet, skins removed
· Olive oil
· Salt and pepper

In a sauté pan, whisk the beer and honey together. Bring to a boil over medium heat, reduce heat to a simmer and cook until the mixture reduces until it can coat the back of a spoon, about 20 minutes, stirring often. Be careful not to boil or burn the glaze. Taste, and season with salt and pepper to taste.

Set oven broiler to high, with the rack 2 to 4 inches from the heat.

Pat the salmon fillets dry with a paper towel, and brush all sides with olive oil. Season with salt and pepper. Heat a sauté pan until almost smoking, add the salmon fillets and sear on both sides, cooking until not quite cooked through. Remove to a baking sheet. Brush the salmon with the glaze, and place it under the broiler. Broil until cooked through.

Serves 6.

Want a restaurant recipe? Write to "Cook's Corner," P.O. Box 740031, Louisville, KY 40201-7431. Include your name, address and phone number (this won't be published).

Find this recipe at:

Online: Reach Ron at http://www.courier-journal.com/ron.

Healthy Plate

Healthy Plate
Savory couscous can be made ahead

By Jim Romanoff * Associated Press * January 15, 2009

Couscous is a fast food, but not the kind that gets nutritionists up in arms.

Most varieties of couscous can be rehydrated with hot water and ready to eat in about 5 to 10 minutes.

And though it looks like a grain, couscous really is more like a pasta. It is made from crushed granules of semolina flour that are bound together with water, then dried. It has no added fat.

On its own, couscous is rather bland. But it makes an excellent foundation for more flavorful recipes, such as pilafs and salads. Mixed with other ingredients it makes an excellent side dish; plain it is perfect for soaking up tasty sauces.

Plain couscous can be purchased in boxes containing enough for one meal, or in bulk in many natural food markets.

Whole-wheat couscous, which takes about the same amount of time to prepare as plain, is particularly flavorful and nutritious.

There also are numerous flavored couscous mixes sold alongside other prepared rice and pasta dishes.

But it's easy and inexpensive to make your own savory couscous mixes using dried and dehydrated ingredients. Sun-dried tomato and Parmesan couscous combines the Mediterranean flavors of pungent grated cheese and toasted pine nuts with dried minced onion and mixed herbs.

The mix can be prepared in about 10 minutes and keeps for a month refrigerated. This makes it convenient to have on hand for weeknight dinner. Add cooked chicken or diced seasoned tofu and it becomes a healthful dinner.
Sun-dried tomato and Parmesan couscous mix

Start to finish: 10 minutes.

· 1/2 cup sun-dried tomatoes (dry, not oil-packed)

· 1/2 cup water

· 3 tablespoons pine nuts

· 1 1/2 cups whole-wheat couscous

· 3 tablespoons grated Parmesan cheese
· 1 tablespoon dried minced onion
· 1 tablespoon dried parsley
· 1 teaspoon dried oregano

· 1 teaspoon dried rosemary

· 1/2 teaspoon salt

· 1/4 teaspoon ground black pepper

In a small bowl, combine the sun-dried tomatoes and water. Cover with plastic wrap and microwave on high for 2 minutes, or until softened. Drain, let cool, then blot thoroughly with paper towels. Chop finely, and set aside.

In a small skillet, stir pine nuts over medium-low heat until lightly toasted, about 3 minutes. Transfer to a plate to cool.

In a medium bowl, combine the tomatoes, pine nuts and all remaining ingredients. Transfer to a jar or zip-close bag. Then refrigerate for up to 1 month.

To prepare: In a medium saucepan, combine the couscous mixture with 2 1/2 cups of water and 1 teaspoon of olive oil or butter (optional). Bring to a boil, then cover. Remove from the heat, and let stand for 5 to 10 minutes, or until all the water is absorbed. Fluff with a fork before serving.

Serves 6.

Nutrition information per serving (values are rounded to the nearest whole number): 164 calories (41 calories from fat), 5 grams fat (1 gram saturated, 0 grams trans fats), 3 milligrams cholesterol, 26 grams carbohydrate, 7 grams protein, 4 grams fiber, 352 milligrams sodium.

Find this recipe at:

Honey-mustard chicken

Honey-mustard chicken

posted by Mikulak

3 tablespoons honey
3 tablespoons whole-grain mustard
1 tablespoon vegetable oil
1 1/2 teaspoons curry powder
1/2 teaspoon salt
1/4 teaspoon black pepper
2 chicken thighs
2 chicken wings


Heat oven to 400 degrees. Spray a baking sheet with oil.

In a small bowl, whisk together the honey, mustard, oil, curry powder, salt and pepper. Brush the chicken pieces with the honey-mustard mixture, place on the baking sheet and bake 35 to 40 minutes, until chicken is cooked through.

Serves 2.

Find this recipe at:

http://www.courier-journal.com/blogs/fea04/blog.html

Meridian Cafe's sweet potato-apple gratin

Meridian Cafe's sweet potato-apple gratin

posted by Mikulak

Thursday, January 8, 2009

3 medium sweet potatoes, about 2 1/2 pounds
2 or 3 Granny Smith apples, about 1/2 pound
1/2 cup heavy cream
1 1/2 teaspoons salt
1/2 teaspoon black pepper
1/4 teaspoon nutmeg
Cooking spray
2 tablespoons butter
1 cup panko breadcrumbs


Heat oven to 350 degrees.

Peel the sweet potatoes. Cut one of them into large dice. Slice the others thinly, about 1/8-inch. Peel, core and slice the apples.

In a small sauce pan, place the diced potato and enough cold water to cover completely. Bring to boil, and cook until fork tender, about 12 minutes. Drain the cooked potato, then mash in a bowl and allow to cool.

Add the heavy cream, salt, pepper and nutmeg to the mashed sweet potato, and stir to blend well.

Lightly spray an 8-by-8-by-2-inch baking dish with cooking spray. Cover the bottom with a layer of the sliced sweet potatoes, and cover them with a layer of the apples. Top the layers with 1/3 of potato cream mixture. Repeat the process two more times, ending with the last of the mashed sweet potatoes. Cover the dish with aluminum foil, and bake for 1 hour.

While the potatoes are cooking, melt the butter and toss with the panko breadcrumbs. When the gratin is ready, remove the foil. Sprinkle the buttered panko evenly over the gratin, and press in lightly. Broil until golden brown.

Serves 6.

Find this recipe at:

http://www.courier-journal.com/blogs/fea04/blog.html

Italian sausage with roasted peppers and onions

Italian sausage with roasted peppers and onions

posted by Mikulak

Wednesday, January 14, 2009

1/4 cup olive oil, plus more for oiling the pan
1 pound hot or sweet Italian sausage links
1 green bell pepper
1 red bell pepper
1 yellow bell pepper
1 large red or yellow onion, peeled and sliced
3 cloves garlic, peeled and chopped
1 teaspoon red pepper flakes
3/4 cup chicken broth
1 tablespoon unsalted butter
2 tablespoons chopped fresh basil
Kosher salt and fresh cracked black pepper
2 tablespoon freshly grated Parmesan cheese


Heat oven to 400 degrees.

Lightly oil a shallow baking pan large enough to hold the sauces in one layer. Roast the sausages 10 to 15 minutes, turning occasionally, until they are evenly browned and partially cooked through. Remove from oven, but leave oven on.

While sausages are roasting, core, seed and cut the peppers into slices about 2 inches long and 1/2-inch wide. Heat the 1/4 cup olive oil in a large oven-proof skillet or saute pan until the oil is shimmery. Add the sliced peppers, sliced onion, garlic and red pepper flakes. Saute, stirring, until the peppers and onion begin to soften, 5 to 8 minutes.

Cut the sausage links into 2-inch pieces on the diagonal and add to the pepper mixture. Add the chicken broth, stir to combine ingredients, and place pan in oven. Cook 5 to 7 minutes, until sausage is cooked through. Remove from oven and swirl in the butter until incorporated. Add the chopped basil. Taste and adjust seasoning with salt and pepper. Garnish with cheese and serve. Serves 4.

Find this recipe at:

http://www.courier-journal.com/blogs/fea04/blog.html

Salmon scaloppini

Salmon scaloppini

posted by Mikulak

1 1/2 pounds salmon fillet
Kosher salt and freshly ground black pepper
1/4 cup olive oil, divided
1/2 cup roughly chopped toasted almonds
1/2 cup flat-leaf parsley leaves
1/2 cup celery leaves
1/2 cup arugula
12 red radishes, sliced very thinly
Juice of one lemon
2 lemons, halved


Cut the salmon into four roughly equal-sized slices, about 6 ounces each. Season both sides with salt and pepper to taste.

Lay a large sheet of plastic wrap on a work surface, and brush the plastic with some of the olive oil. Lay the salmon slices one at a time on the oiled plastic, and cover with another sheet of plastic wrap. Using a mallet or the bottom of a small, heavy skillet, gently pound the salmon until the fillets are about 1/4-inch thick. Remove salmon to a plate, and reserve. Repeat with the other pieces.

In a bowl, mix together the almonds, parsley and celery leaves, arugula and radishes. Whisk together 2 tablespoons of olive oil and the juice of one lemon. Add to the salad and toss to mix. Season with salt and pepper, and toss again. Set aside.

Heat a nonstick saute pan or skillet over medium-high heat. When pan is hot, add the salmon slices, in batches if necessary to avoid overcrowding, and saute for about one minute on each side, or until golden brown. Do not overcook.

To serve, place a salmon scaloppini on each plate. Spoon equal amounts of the salad on top of each piece of salmon. Drizzle a little oil around the edge of the plate, and garnish with half a lemon.

Serves 4.

Find this recipe at:

http://www.courier-journal.com/blogs/fea04/blog.html

The Pirates' House squash casserole

The Pirates' House squash casserole

posted by Mikulak

Thursday, January 15, 2009

8 to 10 yellow squash, about 2 1/2 pounds

2 cups sour cream
2 tablespoons dry dill or fresh dill
1 tablespoon salt
1 tablespoon pepper
1 cup melted butter
1 onion, peeled and sliced
1 1/2 cups crushed Ritz crackers or breadcrumbs


Heat oven to 350 degrees. Trim ends of squash, and slice half-inch thick. Steam or boil squash 8-10 minutes or until just fork tender. Strain in a colander. Place paper towel atop cooked squash, and press gently to squeeze out as much moisture as possible. Place squash in a large bowl.

In a small bowl, whisk together sour cream, dill, salt, pepper and melted butter. Add the onion slices to the squash, add the sour cream mixture, and toss to mix well. Transfer to an 8-by-13-inch casserole dish.

Top squash mixture with crushed Ritz crackers or breadcrumbs, and drizzle with a little melted butter. Bake squash casserole 45 minutes or until crust is golden brown.

Serves 8 to 10.

Find this recipe at:

http://www.courier-journal.com/blogs/fea04/blog.html

Country Chicken and Mushrooms [slow cooker]

Country Chicken and Mushrooms

By Diana Rattray, About.com

It doesn't get much easier than this - and tasty, too!

Cook Time: 6 hours

Ingredients:

* 1 jar country gravy
* 4 to 6 chicken breasts
* 8 ounces sliced mushrooms
* salt and pepper to taste

Preparation:
Combine all ingredients; cover and cook on low for 6 to 7 hours. Serve with rice or noodles.

Serves 4 to 6.

Find this recipe at:

http://southernfood.about.com/od/crockpotchicken/r/bl123c2.htm

Slow Cooker Hearty White Bean Soup [slow cooker]

Slow Cooker Hearty White Bean Soup

By Diana Rattray, About.com

Serve this delicious crockpot soup recipe with hot baked cornbread or corn muffins.

Ingredients:

* 2 smoked ham hocks or a meaty ham bone
* 1 quart vegetable broth
* 1 1/2 cups sliced carrots
* 1 1/2 cups sliced celery
* 1 medium onion, diced
* 1/2 teaspoon dried thyme
* 1/4 teaspoon freshly ground black pepper
* 2 cans (14.5 ounces each) diced tomatoes and juice
* 1 cup frozen baby lima beans, cooked and drained
* 1/2 cup corn kernels
* 2 to 3 cans (15 ounces each) white beans (Great Northern, Navy, etc.) , drained
* salt and pepper, to taste

Preparation:
In a 4 to 6-quart slow cooker, combine ham hocks or ham bone, vegetable broth, carrots, celery, and onion. Cover and cook on HIGH for 4 hours or LOW for 8 hours, or until vegetables are tender. Carefully strain broth into a bowl and skim excess fat. Return broth to the slow cooker.Remove the ham bone or hocks to a plate; let cool. Remove meat from bones and dice; return to the broth. Add remaining ingredients along with salt and pepper, to taste, and continue cooking on HIGH for 30 minutes to 1 hour.

Serves 8 to 10.

Find this recipe at:

http://southernfood.about.com/od/crockpotsoup/r/bl61220d.htm

MUSHROOM MEATLOAF [Diabetic]

MUSHROOM MEATLOAF

Yield: 8 servings
Source: "Secrets of Good-Carb Low-Carb Living"

Book Info: http://diabeticgourmet.com/book_archive/...

INGREDIENTS

- 1-1/2 pounds 95-percent-lean ground beef or ground turkey
- 2 cups very finely chopped fresh mushrooms
- 3/4 cup very finely chopped onion
- 3/4 cup quick-cooking (1-minute) oats
- 8-ounce can tomato sauce with roasted garlic or Italian herbs
- 1/4 cup plus 2 tablespoons fat-free egg substitute
- 1/4 cup very finely chopped fresh parsley, or 1 tablespoon plus 1 teaspoon dried parsley
- 1/2 teaspoon coarsely ground black pepper
- 1/2 teaspoon salt

DIRECTIONS

Place all of the ingredients except for 1/2 cup of the tomato sauce in a large bowl, and mix well.

Coat a 9-by-5-inch meatloaf pan with nonstick cooking spray and press the mixture into the pan to form a loaf.

Bake uncovered at 350 degrees for 35 minutes. Spread the remaining tomato sauce over the meatloaf and bake for 30 additional minutes, or until the meat is no longer pink inside and a meat thermometer reads at least 160 degrees.

Remove the loaf from the oven, and let sit for 10 minutes before slicing and serving.

Nutritional Information Per Serving (1/8 of recipe):
Calories: 160,
Carbohydrate: 9 g,
Cholesterol: 45 mg,
Fat: 4.4 g,
Saturated Fat: 1.6 g,
Fiber: 1.7 g,
Protein: 20 g,
Sodium: 399 mg,
Calcium: 18 mg

Diabetic Exchanges:

1/2 Bread/Starch, 3 Low-Fat Meat, 1 Vegetable

Leek-Mushroom Soup [Diabetic]

Leek-Mushroom Soup

Prep Time: 25 Minutes - Cost: $
Servings: 8 - Difficulty Level: 2

Ingredients

* 6 large leeks
* 1/2 pound mushrooms, sliced
* 2 cloves garlic, minced
* 1/4 tsp dried tarragon leaves
* 1/3 cup flour
* 1/4 tsp white pepper
* 2 cups low-fat (1% fat) milk
* 4 cups low-sodium chicken broth

Directions

1. Trim root ends and tough, dark green tops off leeks. Split leeks lengthwise, rinse with water, and slice thinly to make 1 quart of cut leeks.
2. In a large, heavy soup pot sprayed with nonstick spray, cook leeks, mushrooms, garlic, tarragon and pepper over medium-high heat, stirring often for 15 minutes. Cover pot if vegetables become too dry.
3. In a blender, mix flour with milk. Add to cooked vegetables. Add chicken broth and cook over medium heat, stirring constantly, until thickened.

Calories: 115
Protein: 9 g
Sodium: 407 mg
Cholesterol: 4 mg
Fat: 2 g
Carbohydrates: 16 g
Exchanges: 2 vegetable; 1/2 low-fat milk

Source: Suzi Castle's Deliciously Healthy Favorite Foods

Find this recipe at:

http://diabeticgourmet.com/recipes/html/121.shtml

Aunt Ginas Pork Chops with Apricot Sauce [Diabetic]

Aunt Ginas Pork Chops with Apricot Sauce

2 boneless pork chops, 3/4-inch thick

4 tablespoons apricot OR peach preserves
1 clove garlic, minced

1 1/2 teaspoons soy sauce
1/2 cup orange juice

1 teaspoon cornstarch
Vegetable oil

For sauce, in a small saucepan combine apricot preserves, garlic and soy sauce; bring to boiling. Stir orange juice into cornstarch and add to saucepan. Cook over medium heat, stirring constantly, until sauce thickens. Cook and stir 2 minutes more. Remove from heat and keep warm. Heat skillet over medium-high heat. Brush chops lightly with oil and brown on each side; pour half of the orange-apricot sauce over chops. Cover tightly; cook over low heat for 5-6 minutes or until chops are just done. Serve chops with remaining orange-apricot sauce.

Serves 2


Nutrition Facts

Calories 316 calories
Protein 23 grams
Fat 12 grams
Sodium 305 milligrams
Cholesterol 57 milligrams
Saturated Fat 2 grams
Carbohydrates 34 grams
Fiber 0 grams

Find this recipe at:

http://www.theotherwhitemeat.com/aspx/recipes/Recipe_Details.aspx?rid=619&cid=2

Almond Pork Tenderloin Skillet [Diabetic]

Almond Pork Tenderloin Skillet

1 large pork tenderloin, about 1 1/2 pounds
1/2 cup dry sherry
2 tablespoons soy sauce
1/2 teaspoon ground black pepper
2 cloves garlic, crushed
1/2 cup ground almonds
1 teaspoon olive oil
1 cup chopped onion
1 carrot, peeled and diced
1 celery rib, chopped

In small bowl stir together sherry, soy sauce, pepper and garlic; pour over pork in a self-sealing bag. Seal bag; marinate in refrigerator 1 hour. Remove pork from marinade, reserving marinade; pat dry. Coat pork with almonds. Heat oil in large skillet over medium heat. Brown pork on all sides, about 5 minutes, turning carefully. Reduce heat to low, add reserved marinade, onion, carrot and celery; cover and simmer 10-12 minutes. To serve, slice tenderloin and serve with vegetables and hot cooked rice. Garnish with chopped cilantro.

Serves 6.


Wine suggestion: Serve with a chilled rose or vin gris.


Nutrition Facts

Calories 211 calories
Protein 26 grams
Fat 8 grams
Sodium 250 milligrams
Cholesterol 75 milligrams
Saturated Fat 2 grams
Carbohydrates 8 grams
Fiber 2 grams

Find this recipe at:

http://www.theotherwhitemeat.com/aspx/recipes/Recipe_Details.aspx?rid=337&cid=2

All-Star Pork Meatballs [Diabetic]

All-Star Pork Meatballs

1 pound ground pork
1 tablespoon onion flakes
3/4 cup crushed corn flakes
1/2 teaspoon salt
1/8 teaspoon ground black pepper
1 egg
1/4 cup ketchup
3 tablespoons brown sugar
1 teaspoon dry mustard

Heat oven to 375 degrees F. In a large bowl, combine ground pork, onion flakes, corn flakes, salt, pepper and egg. In a small bowl stir together ketchup, brown sugar and dry mustard. Spoon 2 tablespoons of the ketchup mixture into the pork and mix well. Spray muffin tin with vegetable cooking spray. Form 6 meatballs* and place in muffin tin. Coat the top of each meatball with the remaining ketchup mixture. Bake for 30 minutes at 375 degrees F., until nicely browned and glazed.

Serves 6



*Entertaining? For a tasty and filling appetizer, prepare as above except form 12 smaller meatballs and bake as directed in an accommodating muffin tin.


Nutrition Facts

Calories 230 calories
Protein 16 grams
Fat 12 grams
Sodium 410 milligrams
Cholesterol 85 milligrams
Saturated Fat 4 grams
Carbohydrates 14 grams
Fiber 0 grams

Find this recipe at:

http://www.theotherwhitemeat.com/aspx/recipes/Recipe_Details.aspx?rid=988&cid=2

BAKED RICE CUSTARD

BAKED RICE CUSTARD
Printed from COOKS.COM

3 eggs
1/3 c. brown sugar
1/4 tsp. salt
2 c. sweet milk
1 tsp. vanilla
1/4 tsp. nutmeg
1 c. cooked rice
1/3 c. raisins

Beat together eggs, brown sugar, salt, vanilla and nutmeg. Add milk, rice and raisins. Pour into casserole dish. Bake at 350 degrees for 40 minutes or until custard is set and top is light brown. Cool. Serve with whipped cream if desired. Makes 6 servings.

Find this recipe at:

http://www.cooks.com/rec/doc/0,1842,147188-236207,00.html

KRAUT AND HAMBURGER CASSEROLE

KRAUT AND HAMBURGER CASSEROLE
Printed from COOKS.COM

1 lb. ground beef
1/2 c. chopped celery
1/2 c. chopped onion
1/4 c. raw rice, cook until tender
1 can chicken rice soup
Small can kraut

Place kraut in bottom of casserole. Mix remaining ingredients together and place on top of kraut. Top with bread crumbs. Bake at 350 degrees for 30 min

Find this recipe at:

http://www.cooks.com/rec/view/0,188,150166-233206,00.html

Chicken and Eggplant Parmesan [Diabetic]

Chicken and Eggplant Parmesan

Yield: 4 servings

Ingredients

* 4 crosswise slices of eggplant, skin on, approximately 1/2 inch thick
* 1 whole egg
* 1 egg white
* 1 tablespoon water or milk
* 2/3 cup seasoned bread crumbs
* 3 tablespoons chopped fresh parsley
* 1 tablespoon grated Parmesan cheese
* 1 pound skinless, boneless chicken breasts (about 4)
* 2 teaspoons vegetable oil
* 1 teaspoon minced garlic
* 1/2 cup tomato pasta sauce
* 1/2 cup grated mozzarella cheese

Directions

1. Preheat oven to 425 degrees F. Spray baking sheet with vegetable spray.
2. In a small bowl, whisk together whole egg, egg white and water. On plate stir together bread crumbs, parsley and Parmesan. Dip eggplant slices in egg wash, then coat with bread-crumb mixture. Place on prepared pan and bake for 20 minutes, or until tender, turning once.
3. Meanwhile, pound chicken breasts between slices of waxed paper to 1/4-inch thickness. Dip chicken in remaining egg wash, then coat with remaining bread-crumb mixture. heat oil and garlic in nonstick skillet sprayed with vegetable spray and cook for 4 minutes, or until golden brown, turning once.
4. Spread 1 tablespoon of tomato sauce on each eggplant slice. Place one chicken breast on top of each eggplant slice. Spread another 1 tablespoon of tomato sauce on top of each chicken piece. Sprinkle with cheese and bake for 5 minutes or until cheese melts.

Calories: 325
Protein: 35 g
Sodium: 924 mg
Cholesterol: 127 mg
Fat: 11 g
Carbohydrates: 19 g
Exchanges: 1 Starch, 1 Vegetable, 4 Lean Meat

Find this recipe at:
http://www.diabeticgourmet.com/recipes/html/565.shtml

White Turkey Chili [Diabetic]

White Turkey Chili

Servings: 4

Ingredients

* 1-1/2 cups onion, chopped
* 1/2 cup green bell pepper, chopped
* 2 cloves garlic, minced
* 1/2 teaspoon olive oil
* 1 teaspoon cumin
* 1 teaspoon oregano
* 1/4 teaspoon cayenne pepper
* 1/4 teaspoon salt
* 1 cup chicken broth
* 19 ounces cannellini beans, drain and rinse
* 2 cups turkey light meat, cooked & cubed

Directions

1. In a 3-quart saucepan over medium heat, cook onions, bell peppers, and garlic in oil until tender. Add cumin, oregano, cayenne pepper, and salt.
2. Cook for 1 minute. Stir in beans and turkey. Bring to a boil; reduce heat and simmer (uncovered) for 30 minutes or until slightly thickened.

Calories: 245
Protein: 21 g
Fat: 9 g
Carbohydrates: 15 g
Exchanges: 1 Bread/Starch; 3 Low-Fat Meat

Find this recipe at:
http://diabeticgourmet.com/recipes/html/91.shtml

Texas Red Chili [Diabetic]

Texas Red Chili

Servings: 8

Ingredients

* 2 tablespoons vegetable oil
* 1 beef brisket (about 2 pounds), cut into 1/4-inch cubes
* 1 cup chopped onion
* 3 jalapeno chiles, halved, seeded and finely, chopped
* 2 cloves garlic, finely chopped
* 1/4 cup chili powder
* 1 tablespoon ground cumin
* 1/2 teaspoon salt
* 1/2 teaspoon ground red pepper (cayenne)
* 1 can (13-3/4 ounces) beef broth
* 2 cans (14-1/2 ounces each) stewed tomatoes
* 1 bottle (12 ounces) beer
* 1 bay leaf
* Lime wedges for garnish

Directions

1. Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.
2. Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute. Return meat to pot. Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.
3. To serve, ladle chili into bowls. Garnish each bowl with lime wedge.

Calories: 334
Protein: 30 g
Sodium: 712 mg
Cholesterol: 84 mg
Fat: 17 g
Carbohydrates: 15 g
Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat

Source: Family Circle's "All-time Favorite Recipes"

Find this recipe at:

http://diabeticgourmet.com/recipes/html/90.shtml

Slow Cooker Beef Stew [slow cooker]

Slow Cooker Beef Stew

Ingredients:

1 1/2 pounds of beef stew meet 1 inch cubed (usually can purchase pre cut at your grocery store)

12 baby carrots (or 4 medium carrots peeled and cut into 1 inch pieces)
4 white potatoes peeled and cut in chunks
1 onion peeled and quarters
2 tbsp Worcestershire sauce
2 beef bouillon cubes

1 tsp salt

1/4 tsp pepper

2 bay leaves

1/2 tsp thyme

1/4 tsp garlic powder

2 cups of beef broth
1 cup of water
3 tbsp flour

To start brown meat in a skillet in oil until lightly brown on the out side (do not cook all the way through). This step can be skipped if desired, but browning the meat locks in the flavor. In the Crockpot layer carrots, potatoes, onions and browned meat, as a note you should always place your vegetables on the bottom of the Crockpot. Add the Worcestershire sauce, beef bullion and all of the spices (except flour). Pour in broth and water to cover the vegetables and meat. Cook on low temp for 8 to 10 hours or on high for 4 to 5 hours. About 30 minutes before you are ready to eat, remove the bay leaves, mix together in a separate bowl the flour and about 1/3 cup of water, add to Crockpot and mix to thicken and make more of a gravy vice broth. Turn the Crockpot up to high and continue to cook an additional 30 minutes. Serve and enjoy.

A warm French bread, you can pick up at any grocery store or some dinner rolls go perfect with this stew.

When it comes to cooking with your Crockpot here are some hints. You can brown meat to lock in the flavors, if you choose not to add 30 minutes to your cooking time to ensure the meat is cooked through. Always place your vegetables on the bottom of the slow cooker so they cook properly. Never open the Crockpot to stir or taste, the heat will escape and you will have to add additional cooking time. The taste of spices are intensified because they cook off slowly, taste your meal 30 minutes before serving if it needs extra flavor add it at this point. And finally, if you need to cook your meal in a faster amount of time, place a piece of tin foil below the lid, it will reflect the heat back down on your meal and it will cook quicker.

Surprise your family with a hardy home cooked meal that makes it seam like you slaved all day in the kitchen. There are many recipes that are quick and easy to make, that will save you time and money and make you a super mom in the kitchen.

Find this recipe at:

http://ezinearticles.com/?Crockpot-Recipes---A-Busy-Moms-Life-Saver&id=1835323

basic cabbage soup recipes [Diabetic]

Try one of these basic cabbage soup recipes for your diet plan. Really, anytime is a good time to eat cabbage soup if you're interested in weight control and fat loss. Cabbage soup is filling, low in calories and with the right spices and ingredients, it's tasty too. Add your personal touches to these recipes. Try other spices and whatever other vegetables sound good to you!

Original Cabbage Soup

* 1 head cabbage
* 6 medium onions
* 6 green onions
* 6 carrots
* 2 bell peppers
* 3 large tomatoes
* 5 stalks celery
* 4 oz uncooked brown rice
* salt and freshly-ground black pepper


Cut the vegetables into small pieces. Place in a large pot and add enough cold water to cover. Bring the water to boil. Lower heat and then simmer uncovered for ten minutes.

Cover, and then simmer on low heat until the vegetables are soft. This should take about 15 minutes.

While the soup is simmering, cook the rice. Add the rice when the soup is cooked. Season to taste with salt and pepper.

=+=+=

Green Cabbage Soup

* One half green cabbage
* 3 large onions
* 1 head celery
* 1 large green pepper
* One can diced tomatoes
* 1 pack onion soup mix
* 3 vegetable bouillion cubes
* 8-12 cups of water


*Optional - 1 8 oz. can V-8 juice

*Optional seasonings: salt, pepper, garlic powder, cilantro, parsley, basil, oregano

Place washed and chopped vegetables in large stockpot. Add water, stir in soup mix, bouillion and tomatoes. Add water to fully cover all the vegetables. Simmer until vegetables are soft.

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The Military Diet Cabbage Soup

* 1 large head of cabbage
* 1 large bunch celery
* 2 bunches green onion
* 1 large can whole tomato
* 2 can of chicken broth (13 oz)
* 3 large bell pepper
* salt and pepper to taste


Clean all the vegetables, slice chop and add in large pot. Add whole tomato, chicken broth and cook on low heat for 15 minutes.

=+=+=

Fast Cabbage Soup

* 1 tomato juice (46 ounce)
* 7 tbsp lemon juice
* 2 tbsp dehydrated onion flakes
* 1Ž2 cup water
* 2 soup cubes
* dash of honey
* 2 cups cabbage flakes


Combine ingredients and bring to boil. Then simmer for 10 to 15 minutes.

Find these recipes at:

http://www.cabbagesouprecipediet.com/recipes.html

Beer Homemade Barbecue Sauce and Marinade

Beer Homemade Barbecue Sauce Recipe

1 cup Prepared barbecue sauce
1 cup Ketchup
2/3 cup Beer
1/4 cup Honey or Molasses
2 tablespoons Lemon juice
2 tablespoons Red wine vinegar
2 tablespoons Dijon mustard
1 tablespoon Worcestershire sauce
1 teaspoon Hot pepper sauce
1/2 teaspoon Pepper
2 Garlic cloves, minced
2 Onions, finely chopped

In large bowl, combine barbecue sauce, ketchup, beer, honey, lemon juice, vinegar, mustard, Worcestershire sauce, hot pepper sauce, pepper, garlic and onions.

Place food in marinade and let stand at room temperature for up to 2 hours or in refrigerator overnight.

When ready to cook, remove food and place marinade in saucepan and cook for 10 minutes or until thickened. Use as sauce for basting or serving with cooked food.

Find this recipe at:

http://www.smoking-meat.com/homemade-barbecue-sauce-beer.html

Apple Smoked Spare Rib [smoker]

Apple Smoked Spare Rib Recipe

2 slabs pork spareribs
1/2 teaspoon cinnamon
1/2 teaspoon ground cloves
1/4 teaspoon pepper
Apple Wood Chips/Chunks
barbecue sauce (recipe follows)

Rub cinnamon, cloves and pepper into
both sides of ribs. Place ribs on rack in smoker

Smoke spare ribs with apple wood for 6 hours or until tender (about 170 degrees).

Barbecue Sauce:

2-15 oz. cans tomato sauce
1/2 cup molasses
10 cloves garlic
2 tablespoons ground cumin
2 tablespoons dry mustard
fresh ground pepper
1/2 teaspoon cinnamon
1/4 teaspoon hot pepper flakes
1/2 cup red wine vinegar

Combine all ingredients except vinegar in saucepan. Simmer,
covered, on low heat for 1 hour, stirring occasionally. Add
vinegar to taste and simmer for another 15 minutes. Chill at
least 24 hours, or until ready to use.

This recipe feeds 4-6 people

Find this recipe at:

http://www.smoking-meat.com/spare-rib-recipe-apple-smoked.html

DUTCH'S SMOKED SHREDDED BEEF ENCHILADAS [slow cooker]

DUTCH'S SMOKED SHREDDED BEEF ENCHILADAS

1 chuck or arm roast (4-6 lb.)
2 envelopes enchilada sauce mix
1 lg. onion, diced
2 small cans of diced green chilies
1 tbsp. oil
2 doz. flour tortillas (8" size)
1 lb. shredded Colby cheese or Colby/Jack cheese
1/4 cup water (if using option #2)
Salt
Pepper

OPTION #1:

1. Season roast with salt and pepper and smoke to an internal temperature of 180 deg. F. or until beef shreds easily. Shred beef and set aside.
2. Sauté onion in oil until tender and then stir 1/2 of the onion into shredded beef. Add green chilies to the beef.
3. Prepare envelopes of enchilada sauce mix according to directions. Stir 1/2 of the sauce mix into shredded beef to moisten. Stir reserved onion into remaining sauce. Divide the remaining sauce in half (half of this sauce will be poured into the bottoms of the baking pan, and the remaining half of the sauce will be poured over the top of the rolled enchiladas).
4. Lightly oil two 12X9 inch baking pans and evenly coat the bottom of the pans with the 1st half of the remaining sauce.
5. Fill each tortilla with approximately 3 tablespoons of beef mixture. Roll and place seam side down in pans; 12 enchiladas per pan. When all are rolled, pour remaining sauce evenly over the tops of the enchiladas and generously cover with cheese.
6. Cover with aluminum foil and bake at 350 degrees for 30-45 minutes. If using glass baking dishes, reduce baking time to 20-35 minutes, or bake at 325 degrees for 30-45 minutes.

OPTION #2
Season roast with salt and pepper and smoke for 2 to 3 hours. (At this point you can refrigerate the roast and finish this dish several days later.) Place roast in crock pot with 1/4 cup water. Cook on low heat for 4-5 hours or until tender. Shred beef mixture.

Continue with Steps 2 through 6 from Option #1.

Enjoy!!

Find this recipe at:

http://www.smokingmeatforums.com/forums/showthread.php?t=3703

Bob Rae's Skillet Beef Tenderloin

Bob Rae's Skillet Beef Tenderloin

last updated: January 14, 2009 09:21:04 AM

Start to finish: 30 minutes
Serves: 4

This recipe is from Bob Rae, who is president of Meyer Corp., which includes BonJour Gourmet. He designed its clad metal line of pans, including the 12-inch skillet in this story.

Ingredients:

4 (6-ounce) beef tenderloin steaks (1/2- to 3/4-inch thick)

1 tablespoon butter

1 teaspoon cooking oil or olive oil

4 shallots, halved if large, or 1/2 medium red onion cut in wedges

2 tablespoons cognac, brandy or dry red wine

1/2 cup beef broth

1 tablespoon butter, softened

Snipped Italian (flat-leaf) parsley

Crushed pink peppercorns, optional

1 recipe braised Swiss chard, see recipe below

Instructions:

Sprinkle steaks with salt and pepper. In 12-inch skillet, heat 1 tablespoon butter and the oil over high heat. Cook steaks one to two minutes, until bottoms are browned. Reduce heat to medium. Turn steaks; cook six minutes more or until desired doneness (145 degrees for medium-rare). Remove steaks; keep warm.

Add shallots to skillet. Cook five minutes or until crisp-tender. Remove skillet from heat. Add cognac; return to medium heat. Cook two minutes, stirring to scrape up browned bits from pan. Add broth. Reduce heat to medium-low. Whisk in 1 tablespoon softened butter until smooth. Return steaks to skillet. Heat, spooning sauce over steaks. Top with parsley and peppercorns. Serve with braised Swiss chard.

Braised Swiss chard: Trim stems from 1 pound Swiss chard; rinse and dry. In Dutch oven, preheat 2 tablespoons cooking oil over medium heat. Add chard, cover; cook two minutes, stirring occasionally. Season with salt and pepper.

* Per serving: 434 calories; 40 grams protein; 7 grams carbohydrates; 25 grams fat (9 saturated, 7 monounsaturated, 6 polyunsaturated); 129 milligrams cholesterol; 763 milligrams sodium; 2 grams fiber; 2 grams sugar

Find this recipe at:

http://www.modbee.com/life/taste/recipes/story/563558.html

Paula Deen's Herb-Fried Chicken

Paula Deen's Herb-Fried Chicken

last updated: January 14, 2009 09:22:36 AM

Prep time: 30 minutes
Cook time: 14 minutes
Serves: 6

This recipe is from TV chef, restaurateur and cookbook author Paula Deen.

Ingredients:

1 (3-pound) chicken, washed and cut into 8 serving pieces

2 cups all-purpose flour

1/2 cup snipped fresh sage or parsley

1 teaspoon cracked black pepper

3 eggs

1/2 cup milk

Peanut oil for frying

Small fresh sage leaves

Lemon wedges

Instructions:

Sprinkle chicken pieces with salt and pepper. Refrigerate, covered, two to four hours.

In bowl, combine flour, the 1Ž2 cup herbs and pepper; set aside. In shallow dish, whisk together eggs and milk. Dip chicken in egg mixture, then coat with flour mixture. Repeat.

In deep 12-inch skillet, add oil to depth of 1 inch (oil will rise as chicken is added.) Heat oil to 350 degrees over medium-high heat.

Gently lower four chicken pieces at a time into hot oil, (oil may spatter). Cook 14 to 16 minutes, turning after eight minutes, or until brown and crisp and chicken is no longer pink (170 degrees for breasts, 180 degrees for thighs). Oil temperature will drop when chicken is added; adjust heat as needed to maintain oil temperature at 325 degrees. Drain chicken on wire rack or paper towels. Place in preheated 300-degree oven while frying remaining chicken. To serve, top with sage leaves and lemon wedges.

* Per serving: 694 calories; 37 grams protein; 35 grams carbohydrates; 45 grams fat (11 saturated, 19 monounsaturated, 11 polyunsaturated); 223 milligrams cholesterol; 544 milligrams sodium; 2 grams fiber; 2 grams sugar

Find this recipe at:

http://www.modbee.com/life/taste/recipes/story/563541.html

Chicken Divan in a Packet

Chicken Divan in a Packet

Cooking for 2

It's hard to beat this foil-packet meal from Stacey Smith in Batavia, New York for convenienceŠor even campfire fun.

SERVINGS: 2

CATEGORY: Lower Fat

METHOD: Baked

TIME: Prep/Total Time: 30 min.

Ingredients:

* 2 boneless skinless chicken breast halves (5 ounces each)
* 1/2 cup uncooked instant rice
* 2/3 cup condensed cream of chicken soup, undiluted
* 1/3 cup water
* 1/2 cup fresh broccoli florets
* 1/2 cup sliced fresh mushrooms
* 2 tablespoons shredded cheddar cheese

Directions:
Place each chicken breast half in the center of a double thickness of heavy-duty foil (about 18 in. square). In a bowl, combine the rice, soup and water; spoon over chicken. Arrange broccoli and mushrooms on top. Fold foil around mixture and seal tightly.
Place on a baking sheet. Bake at 400° for 20-25 minutes or until chicken juices run clear and rice is tender. Open foil carefully to allow steam to escape. Sprinkle with cheese before serving. Yield: 2 servings.

TIP: USE THE REMAINING 1Ž2 CAN OF SOUP (AND HALF THE WATER CALLED FOR) TO MAKE A SINGLE SERVING OR TO ADD TO GRAVY.

Nutrition Facts

* One serving: (prepared with reduced-sodium soup and reduced-fat cheese)

* Calories: 325

* Fat: 6 g

* Saturated Fat: 3 g

* Cholesterol: 90 mg

* Sodium: 440 mg

* Carbohydrate: 30 g

* Fiber: 1 g

* Protein: 35 g

Find this recipe at:

http://www.tasteofhome.com/Recipes/Chicken-Divan-in-a-Packet