Diabetic Friendly Menus: April 18

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  1. Mini Raviolis with Chicken and Peppers
  2. Sauteed Chicken in Mustard Sauce
  3. Scallops and Pasta with Lemon Caper Sauce
  4. Grilled Lamb Chops with Pea, Feta and Mint Salad
  5. Warm Chicken Grain Salad with Pears and Bleu Cheese
Quick Print Recipes April 18
Mini Raviolis with Chicken and Peppers #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
125 calories
4 g
33 g
6 g
13 g
1 g
106 g
260 g
2 g
0 g
4 g
Nutrition Facts
Serving Size
106g
Servings
4
Amount Per Serving
Calories 125
Calories from Fat 52
% Daily Value *
Total Fat 6g
9%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 33mg
11%
Sodium 260mg
11%
Total Carbohydrates 4g
1%
Dietary Fiber 1g
5%
Sugars 2g
Protein 13g
Vitamin A
67%
Vitamin C
76%
Calcium
8%
Iron
8%
* 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 16- ounce package refrigerated cheese mini ravioli
  2. 1 medium red sweet pepper, chopped
  3. 3 cups spinach, rough chopped
  4. 1 cup chopped cooked chicken breast
  5. 3/4 cup chopped fresh basil
  6. 1 tablespoon extra-virgin olive oil
  7. 1/4-1/2 teaspoon coarsely ground black pepper
  8. 1/4 teaspoon salt
  9. 2 tablespoons grated Parmesan cheese
Instructions
  1. Cook pasta in a large saucepan according to package directions omitting any salt or fat and adding the chopped red sweet pepper and spinach the last 1 minute of cooking time.
  2. Place the chicken in a colander, drain pasta over the chicken mixture in colander, gently shake off excess water, reserving 2 tablespoons of the pasta water. Place the pasta mixture on a serving platter and sprinkle with pasta water, basil and olive oil, toss gently. Sprinkle with the salt and pepper and top with the parmesan cheese.
beta
calories
125
fat
6g
protein
13g
carbs
4g
more
A Healthy Hunger http://ahealthyhunger.com/

 

Sauteed Chicken in Mustard Cream Sauce #2
Serves 4
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
308 calories
8 g
99 g
12 g
38 g
3 g
295 g
383 g
5 g
0 g
9 g
Nutrition Facts
Serving Size
295g
Servings
4
Amount Per Serving
Calories 308
Calories from Fat 108
% Daily Value *
Total Fat 12g
19%
Saturated Fat 3g
13%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 7g
Cholesterol 99mg
33%
Sodium 383mg
16%
Total Carbohydrates 8g
3%
Dietary Fiber 2g
7%
Sugars 5g
Protein 38g
Vitamin A
7%
Vitamin C
34%
Calcium
9%
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 lb boneless, skinless chicken breasts
  2. 1/4 teaspoon salt
  3. 1/4 teaspoon pepper
  4. 1 tablespoons olive oil
  5. 1/4 cup dry white wine, or chicken broth
  6. 1/2 cup 2% milk
  7. 2 tablespoons Dijon mustard
  8. 1 teaspoon dried tarragon (or 1 tablespoon chopped fresh)
  9. 1 tablespoons olive oil
  10. 1 medium garlic clove, minced
  11. 1 small onion, thinly sliced
  12. 2 medium zucchini (about 12 ounces), cut into 1/2-inch pieces
  13. 2 medium yellow squash (about 12 ounces), cut into 1/2-inch pieces
  14. 1/8 teaspoon crushed red pepper
  15. 1 tablespoon fresh lemon juice
  16. Coarse salt and freshly ground pepper
Instructions
  1. Sprinkle chicken breasts with salt and pepper. In a large skillet, heat oil over medium-high heat. Add chicken; saute until cooked through, 10 to 12 minutes, turning once. Transfer to a plate; keep warm.
  2. Pour wine into hot skillet; cook, stirring, until reduced by half, about 1 minute. Whisk in milk, mustard, and tarragon. Cook, whisking, until thickened, about 2 minutes.
  3. Pour any accumulated chicken juices from plate into sauce. Right before serving, drizzle cream sauce over chicken.
  4. Heat the olive oil in a large skillet over medium-low heat. Cook garlic and onion, stirring, until translucent but not yet softened, about 2 minutes.
  5. Increase heat to medium-high. Add the zucchini, squash, and crushed red pepper. Cook, stirring occasionally, until vegetables are tender and golden brown, about 5 minutes. Remove from heat, stir in the lemon juice, and season with salt and pepper. Transfer to a serving dish, and serve immediately.
beta
calories
308
fat
12g
protein
38g
carbs
8g
more
A Healthy Hunger http://ahealthyhunger.com/

 

Scallops and Pasta with Lemon Caper Sauce #3
Serves 4
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
365 calories
50 g
43 g
4 g
31 g
1 g
478 g
1177 g
10 g
0 g
3 g
Nutrition Facts
Serving Size
478g
Servings
4
Amount Per Serving
Calories 365
Calories from Fat 38
% Daily Value *
Total Fat 4g
7%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 43mg
14%
Sodium 1177mg
49%
Total Carbohydrates 50g
17%
Dietary Fiber 4g
14%
Sugars 10g
Protein 31g
Vitamin A
177%
Vitamin C
127%
Calcium
27%
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. 1 1/2 pounds fresh or frozen sea scallops
  2. 4 ounces dried multigrain or whole grain penne or rotini pasta
  3. 3 cups trimmed, coarsely shredded kale
  4. 1 medium zucchini, halved lengthwise and bias-sliced crosswise
  5. Nonstick cooking spray
  6. 1/2 teaspoon salt
  7. 1/8 teaspoon ground black pepper
  8. 2 teaspoons olive oil
  9. 2 medium leeks, trimmed and thinly sliced
  10. 2 cloves garlic, minced
  11. 2 cups fat-free milk
  12. 2 tablespoons cornstarch
  13. 2 teaspoons finely shredded lemon peel
  14. 1 1/2 teaspoons snipped fresh rosemary or thyme or 1/2 teaspoon dried rosemary or thyme, crushed
  15. 2 tablespoons capers, drained
Instructions
  1. Thaw scallops, if frozen. Rinse scallops; pat dry with paper towels and set aside. In a large saucepan, cook pasta according to package directions, adding chard and zucchini for the last 4 minutes of cooking time. Drain and keep warm.
  2. Meanwhile, lightly coat an unheated large nonstick skillet with nonstick spray. Preheat over medium-high heat. Sprinkle scallops with 1/4 teaspoon of the salt and the pepper. Add scallops to hot skillet; cook for 4 to 6 minutes or until scallops are opaque, turning once. Remove scallops from skillet; keep warm.
  3. Add oil to hot skillet; reduce heat to medium. Add leeks and garlic; cook for 3 to 5 minutes or until tender, stirring to scrape up any browned bits from bottom of skillet.
  4. In a medium bowl, whisk together milk and cornstarch until smooth. Add to leek mixture along with lemon peel, rosemary, and the remaining 1/4 teaspoon salt. Cook and stir until thickened and bubbly. Cook and stir for 2 minutes more. Add to pasta mixture, tossing to coat.
  5. Divide pasta mixture among six serving plates. Top with scallops and capers.
beta
calories
365
fat
4g
protein
31g
carbs
50g
more
A Healthy Hunger http://ahealthyhunger.com/

 

Grilled Lamb Chops with Pea, Feta and Mint Salad #4
Serves 4
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Prep Time
10 min
Cook Time
40 min
Total Time
40 min
Prep Time
10 min
Cook Time
40 min
Total Time
40 min
223 calories
18 g
13 g
14 g
8 g
4 g
151 g
206 g
7 g
0 g
9 g
Nutrition Facts
Serving Size
151g
Servings
4
Amount Per Serving
Calories 223
Calories from Fat 120
% Daily Value *
Total Fat 14g
21%
Saturated Fat 4g
18%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 8g
Cholesterol 13mg
4%
Sodium 206mg
9%
Total Carbohydrates 18g
6%
Dietary Fiber 6g
24%
Sugars 7g
Protein 8g
Vitamin A
20%
Vitamin C
80%
Calcium
11%
Iron
12%
* 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. Grated zest of 1 lemon
  2. 2 Tbs. fresh lemon juice
  3. 2 large garlic cloves, minced
  4. 3 Tbs. olive oil
  5. 1 lamb chops
  6. 3 cups shelled English peas
  7. Salt and freshly ground pepper
  8. 2 Tbs. minced fresh mint
  9. 1 Tbs. red wine vinegar
  10. 2 oz. feta cheese, crumbled
Instructions
  1. In a shallow nonreactive dish large enough to hold the chops in one layer, whisk together the lemon zest and juice, garlic and 1 tablespoon of the oil. Add the lamb chops, turn to coat, and let stand for 30 minutes, turning once halfway through.
  2. Have ready a bowl of ice water. Bring a pot of lightly salted water to a rapid boil. Add the peas and cook until not quite tender, 1-2 minutes. Immediately drain and transfer to the ice water to stop the cooking. Drain well and pat thoroughly dry.
  3. In a bowl, combine the peas, the remaining 2 tablespoons oil, and the mint. Add 1/2 teaspoon salt and season with pepper. Toss gently.
  4. Prepare a grill for direct-heat cooking over high heat. Pat the lamb chops dry with paper towels and season both sides generously with salt. Place on the grill rack and cook until dark brown and sizzling, 3-5 minutes. Turn over the chops and continue to cook for 3-5 more minutes for medium-rare, or to your desired doneness. Transfer to a platter, season with pepper, and let rest for 5-10 minutes.
  5. Stir the vinegar and cheese into the pea salad. Serve alongside the chops.
beta
calories
223
fat
14g
protein
8g
carbs
18g
more
A Healthy Hunger http://ahealthyhunger.com/

 

Warm Chicken Grain Salad with Pears and Bleu Cheese #5
Serves 4
Print
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
507 calories
51 g
107 g
12 g
46 g
4 g
323 g
416 g
12 g
0 g
7 g
Nutrition Facts
Serving Size
323g
Servings
4
Amount Per Serving
Calories 507
Calories from Fat 109
% Daily Value *
Total Fat 12g
19%
Saturated Fat 4g
22%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 4g
Cholesterol 107mg
36%
Sodium 416mg
17%
Total Carbohydrates 51g
17%
Dietary Fiber 7g
29%
Sugars 12g
Protein 46g
Vitamin A
85%
Vitamin C
34%
Calcium
18%
Iron
27%
* 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. 1/2 cup quinoa, rinsed
  2. 1/2 cup millet, rinsed
  3. Olive oil cooking spray
  4. 2 cloves garlic, minced
  5. 2 tbsp fresh lemon juice
  6. 2 tsp dried rosemary
  7. 1 1⁄2 tsp olive oil
  8. 1/8 tsp fresh ground black pepper
  9. 1 lb boneless, skinless chicken breasts
  10. 6 oz baby spinach
  11. 1 Bartlett pear, cored and diced
  12. 1/4 cup thinly sliced scallions
  13. 2 oz blue cheese, crumbled
Dressing
  1. 6 tbsp balsamic vinegar
  2. 1/4 cup fresh raspberries
  3. 2 tbsp grainy mustard
  4. 1 tbsp pure maple syrup
  5. 1 tsp fresh thyme leaves
Instructions
  1. In a small saucepan, bring 2 1⁄4 cups water, quinoa and millet to a boil. Stir once, cover, and reduce heat to low. Simmer for 15 minutes, until water is absorbed and grains are soft. Fluff with a fork.
  2. Arrange 1 oven rack in highest position and preheat broiler to high. Line a large, rimmed baking sheet with foil and mist with cooking spray. In a small bowl, whisk together garlic, lemon juice, rosemary, oil and pepper. Rub mixture onto chicken and transfer to 12 minutes, until no longer pink inside and juices run clear. Transfer to a cutting board, let cool slightly and slice thinly against the grain.
  3. Meanwhile, prepare dressing: In a small food processor or blender, blend dressing ingredients until smooth.
  4. Transfer grains to a large bowl. Add spinach and dressing and toss until spinach is lightly wilted and dressing is incorporated. Fold in pear and scallions. Divide among serving plates and top with chicken and cheese.
beta
calories
507
fat
12g
protein
46g
carbs
51g
more
A Healthy Hunger http://ahealthyhunger.com/

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