Diabetic Friendly Menus: April 11

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  1.  Noodles with Mint Pesto, Figs and Feta
  2. Apple Chicken Curry with Almond Couscous
  3. Spring Crab Cakes with Green Salad
  4. Roasted Garlic Cashew Sauce over Chicken with Broccoli
  5. Chili and Paprika Prawns with Kale Quinoa Pilaf
Easy to Print Recipes April 11
Noodles with Mint Pesto, Figs an Feta #1
Serves 4
Print
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
393 calories
59 g
16 g
13 g
13 g
4 g
149 g
367 g
11 g
0 g
8 g
Nutrition Facts
Serving Size
149g
Servings
4
Amount Per Serving
Calories 393
Calories from Fat 108
% Daily Value *
Total Fat 13g
19%
Saturated Fat 4g
19%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 4g
Cholesterol 16mg
5%
Sodium 367mg
15%
Total Carbohydrates 59g
20%
Dietary Fiber 6g
25%
Sugars 11g
Protein 13g
Vitamin A
45%
Vitamin C
40%
Calcium
20%
Iron
29%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 8 oz whole-grain fettuccine
  2. 1 cup loosely packed fresh mint (leaves and tender stems)
  3. 1 cup loosely packed fresh flat-leaf parsley (leaves and tender stems)
  4. 1/4 cup unsalted walnuts, toasted and chopped
  5. 1/4 cup chopped shallots
  6. 1/4 tsp sea salt
  7. 1/4 tsp fresh ground black pepper
  8. 1 tbsp extra-virgin olive oil
  9. 8 dried figs, stemmed and chopped (TIP: If fresh figs are available, substitute 12 of them, tossing them in gently at the very end before sprinkling with feta.)
  10. 2 to 3 oz feta cheese, or to taste, crumbled
Instructions
  1. Cook fettuccine al dente according to package directions. Before draining, reserve 1 cup of the starchy cooking water. Drain pasta and set aside.
  2. While the pasta is cooking prepare pesto: In a blender or food processor, combine mint, parsley, walnuts, shallots, salt and pepper. Pulse several times to roughly chop. With blender or processor running, pour in oil in a slow stream. Scrape down the sides. With blender or processor running, pour in 1/4 cup plus 2 tbsp reserved pasta cooking water. Blend until consistency is even but still slightly chunky.
  3. Return pasta to pot. Add pesto and figs. Place pot on low heat and stir gently to coat. While stirring, add 1/4 to 1/2 cup reserved pasta water to moisten noodles. Divide among serving bowls and sprinkle evenly with cheese.
beta
calories
393
fat
13g
protein
13g
carbs
59g
more
A Healthy Hunger http://ahealthyhunger.com/

 

Apple Chicken Curry with Almond Couscous #2
Serves 4
Print
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
489 calories
58 g
96 g
9 g
44 g
2 g
346 g
406 g
14 g
0 g
6 g
Nutrition Facts
Serving Size
346g
Servings
4
Amount Per Serving
Calories 489
Calories from Fat 75
% Daily Value *
Total Fat 9g
13%
Saturated Fat 2g
8%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 96mg
32%
Sodium 406mg
17%
Total Carbohydrates 58g
19%
Dietary Fiber 6g
22%
Sugars 14g
Protein 44g
Vitamin A
3%
Vitamin C
10%
Calcium
6%
Iron
14%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 lb boneless, skinless chicken breasts, cut into 1/2-inch cubes
  2. 3 tbsp white whole-wheat flour
  3. 11⁄2 tsp olive oil, divided
  4. 1 tsp curry powder
  5. 1/2 tsp sea salt,divided
  6. 2 red apples (such as Gala),cut into 1/2-inch pieces
  7. 1/3 cup thinly sliced green onions (white and light green parts), plus 2 tbsp for garnish (dark green part), divided
  8. 2 tsp peeled and minced ginger
  9. 1 cup low-sodium chicken broth
  10. 3 tbsp apple juice
  11. 2 tbsp unsweetened raisins
  12. 1 cup whole-wheat couscous
  13. 2 tbsp blanched slivered almonds, lightly toasted
Instructions
  1. In a medium bowl, toss chicken with flour to coat. In a medium nonstick skillet on medium, heat 1/2 tsp oil. Add chicken along with any excess flour from bowl, curry powder and 1⁄4 tsp salt. Sauté until chicken is golden brown and almost cooked through, about 8 minutes. Transfer chicken to a plate and cover to keep warm. To same skillet on medium, add apple, 1/3 cup onions and ginger and sauté until apples are just tender, about 5 minutes. Add broth, apple juice and raisins. Bring to a simmer and return chicken to skillet. Cover and simmer over medium- low for 10 more minutes.
  2. Meanwhile, to a medium heat-proof bowl, add couscous. Pour 2 cups boiling water over couscous, stirring in remaining 1⁄4 tsp salt. Cover bowl and set aside for 5 to 7 minutes. Fluff couscous with a fork and stir in remaining 1 tsp oil and almonds.
  3. Divide couscous and chicken mix- ture mixture among serving bowls. Garnish with remaining 2 tbsp onion.
beta
calories
489
fat
9g
protein
44g
carbs
58g
more
A Healthy Hunger http://ahealthyhunger.com/

 

Crab Cakes with Green Salad #3
Serves 6
Print
Prep Time
10 min
Cook Time
40 min
Total Time
45 min
Prep Time
10 min
Cook Time
40 min
Total Time
45 min
219 calories
28 g
76 g
4 g
19 g
1 g
291 g
434 g
2 g
0 g
3 g
Nutrition Facts
Serving Size
291g
Servings
6
Amount Per Serving
Calories 219
Calories from Fat 33
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 1g
Cholesterol 76mg
25%
Sodium 434mg
18%
Total Carbohydrates 28g
9%
Dietary Fiber 5g
20%
Sugars 2g
Protein 19g
Vitamin A
48%
Vitamin C
41%
Calcium
14%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 egg white
  2. 3 tablespoons light mayonnaise dressing
  3. 1 tablespoon Dijon-style mustard
  4. Few drops bottled hot pepper sauce
  5. 3 tablespoons finely chopped red or green sweet pepper
  6. 2 tablespoons snipped fresh parsley
  7. 1 tablespoon sliced green onion
  8. 2 teaspoons snipped fresh dill or cilantro or 1/2 teaspoon dried dill
  9. 1 pound cooked fresh lump crabmeat or three 6- to 6 1/2-ounce cans lump crabmeat, drained, flaked, and cartilage removed
  10. 1 1/4 cups soft whole wheat or white bread crumbs
  11. 1 recipe Lime Dressing (below)
  12. 8 ounces mixed baby greens (8 cups)
  13. 1 head Belgian endive, sliced crosswise
  14. 1 medium tomato, seeded and chopped
  15. Nonstick cooking spray
  16. Lime wedges (optional)
Instructions
  1. In a large bowl, whisk together egg white, mayonnaise dressing, mustard, and hot pepper sauce. Stir in sweet pepper, parsley, green onion, and dill. Add crab and 1/2 cup of the bread crumbs; stir until well mixed. Using wet hands, shape mixture into six 1/2-inch-thick patties. Place on a baking sheet. Cover and chill for 30 minutes.
  2. Prepare Lime Dressing; set aside. In a very large bowl, combine greens, Belgian endive, and tomato. Cover and chill until ready to serve.
  3. Preheat oven to 300 degrees F. Place remaining 3/4 cup bread crumbs in a shallow dish. Dip crab cakes in bread crumbs, turning to coat both sides. Coat an unheated large nonstick skillet with nonstick cooking spray. Preheat over medium heat. Add three of the crab cakes. Cook for 8 to 10 minutes or until golden brown and heated through, turning once halfway through cooking. Transfer to a baking sheet; keep warm in the oven. Repeat with remaining crab cakes.
  4. To serve, toss greens mixture with Lime Dressing; divide among six serving plates. Top with warm crab cakes. If desired, garnish with lime wedges. Makes 6 (1 crab cake and 1 1/2 cups salad) servings.
beta
calories
219
fat
4g
protein
19g
carbs
28g
more
A Healthy Hunger http://ahealthyhunger.com/

 

Roasted Garlic Cashew Sauce over Chicken with Broccoli #4
Serves 4
**The nuts need to be soaked overnight and the garlic takes time to roast. Both of these things can be set up the night before.
Print
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
370 calories
12 g
96 g
18 g
41 g
4 g
200 g
140 g
1 g
0 g
13 g
Nutrition Facts
Serving Size
200g
Servings
4
Amount Per Serving
Calories 370
Calories from Fat 154
% Daily Value *
Total Fat 18g
28%
Saturated Fat 4g
19%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 10g
Cholesterol 96mg
32%
Sodium 140mg
6%
Total Carbohydrates 12g
4%
Dietary Fiber 1g
3%
Sugars 1g
Protein 41g
Vitamin A
32%
Vitamin C
85%
Calcium
6%
Iron
18%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3/4 cup raw unsalted cashews
  2. Olive oil cooking spray
  3. 1 head garlic (whole) plus 2 cloves garlic, minced, divided
  4. 1 tbsp fresh lemon juice
  5. 1 1/2 tsp olive oil, divided
  6. 4 4-oz boneless, skinless chicken breasts, pounded about 1⁄2-inch thick
  7. Pinch sea salt
  8. 1/4 tsp fresh ground black pepper, plus additional to taste
  9. 1 large shallot, finely chopped
  10. 3 cups broccoli florets
Instructions
  1. Place cashews in a bowl and cover with cold water. Cover and refrigerate overnight.
  2. Preheat oven to 350°F. Cut a 10-inch square of foil and mist with cooking spray. Slice 1⁄4-inch from top of head of garlic. Place cut side up on foil and wrap tightly. Place on a baking sheet and roast for 1 hour. Set aside to cool.
  3. When garlic is cool enough to handle, squeeze cloves out of peel into a blender; discard peels. Drain cashews and add to blender along with lemon juice and 1 cup cold water. Begin blending on low speed, gradually increasing to high, until mixture is smooth, 1 to 2 minutes.
  4. In a large nonstick skillet on medium-high, heat 1 tsp oil. Season chicken evenly with salt and pepper. Cook, turning halfway, until browned on both sides and cooked through, 8 to 12 minutes. Remove from skillet to a plate and cover to keep warm.
  5. Heat remaining 1/2 tsp oil in skillet. Add shallot and broccoli and sauté for about 5 minutes, stirring often, until shallot is browned and softened. Add remaining minced garlic and sauté for 1 more minute. Remove to plate with chicken.
  6. Add cashew mixture to same skillet and cook, stirring constantly, until warmed through and slightly thickened, about 1 minute. Serve over Chicken with broccoli.
beta
calories
370
fat
18g
protein
41g
carbs
12g
more
A Healthy Hunger http://ahealthyhunger.com/

 

Chili and Paprika Prawns with Kale Quinoa Pilaf #5
Serves 4
Print
Prep Time
1 hr
Cook Time
20 min
Total Time
1 hr 15 min
Prep Time
1 hr
Cook Time
20 min
Total Time
1 hr 15 min
443 calories
36 g
247 g
18 g
36 g
4 g
339 g
1177 g
2 g
0 g
12 g
Nutrition Facts
Serving Size
339g
Servings
4
Amount Per Serving
Calories 443
Calories from Fat 155
% Daily Value *
Total Fat 18g
27%
Saturated Fat 4g
20%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 7g
Cholesterol 247mg
82%
Sodium 1177mg
49%
Total Carbohydrates 36g
12%
Dietary Fiber 6g
23%
Sugars 2g
Protein 36g
Vitamin A
49%
Vitamin C
26%
Calcium
23%
Iron
21%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 tablespoons olive oil
  2. 1 tablespoon smoked paprika
  3. 1 tablespoon sweet paprika
  4. 1 teaspoon dried chilli flakes
  5. 4 cloves garlic, crushed
  6. 2 tablespoons lemon juice
  7. 1 lb large shrimp, peeled
  8. 2 cups salted water
  9. 1 cup quinoa
  10. 1 bunch lacinato kale, washed and chopped into 1" lengths
  11. 1 lemon, zested and juiced
  12. 2 scallions, minced
  13. 1 tablespoon olive
  14. 3 tablespoons toasted walnuts
  15. 1/4 cup crumbled goat cheese
  16. salt and pepper
Instructions
  1. Place the olive oil, smoked paprika, sweet paprika, chilli, garlic and lemon juice in a bowl and mix to combine. Add the prawns and place in the fridge for 1 hour to marinate. Heat a char-grill pan or barbecue over high heat. Add the prawns and cook for 1–2 minutes each side or until cooked through. Bring the water to a boil in a covered pot. Add the quinoa, cover, and lower the heat until it is just enough to maintain a simmer. Let simmer for 10 minutes, then add in the kale and re-cover. Simmer another 5 minutes, then turn off the heat and allow to steam for 5 more minutes. While the quinoa is cooking, take a large serving bowl and combine half of the lemon juice (reserving the other half), all of the lemon zest, scallions,olive oil, pine nuts, and goat cheese. Check the quinoa and kale when the cooking time has completed -- the water should have absorbed, and the quinoa will be tender but firm, and the kale tender and bright green. If the quinoa still has a hard white center, you can steam a bit longer (adding more water if needed). When the quinoa and kale are done, fluff the pilaf, and tip it into the waiting bowl with the remaining ingredients. Toss to combine, seasoning with salt and pepper, and the remaining lemon juice if needed.
beta
calories
443
fat
18g
protein
36g
carbs
36g
more
A Healthy Hunger http://ahealthyhunger.com/

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