Diabetic Friendly Menus: February 15

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  1. Chicken with Turnips and Pomogranate Sauce
  2. Crab Cakes with Gingered Bok Choy and Broccoli
  3. Greek Chicken Meatballs
  4. Pancetta and Rosemary Wrapped Pork Tenderloin
  5. Fish Tacos with Salsa Verde and Radish Salad
Quick Print Recipes February 15
Chicken with Turnips and Pomegranate Sauce #1
Serves 4
Print
Prep Time
10 min
Cook Time
50 min
Total Time
1 hr
Prep Time
10 min
Cook Time
50 min
Total Time
1 hr
534 calories
55 g
102 g
14 g
47 g
3 g
518 g
854 g
18 g
0 g
10 g
Nutrition Facts
Serving Size
518g
Servings
4
Amount Per Serving
Calories 534
Calories from Fat 124
% Daily Value *
Total Fat 14g
21%
Saturated Fat 3g
14%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 8g
Cholesterol 102mg
34%
Sodium 854mg
36%
Total Carbohydrates 55g
18%
Dietary Fiber 5g
21%
Sugars 18g
Protein 47g
Vitamin A
1%
Vitamin C
38%
Calcium
7%
Iron
16%
* 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 cups unsalted chicken stock
  2. 1 cup uncooked wild rice
  3. 1 tablespoon chopped fresh thyme leaves
  4. 1 1/4 teaspoons black pepper, divided
  5. 3/4 teaspoon kosher salt, divided
  6. 1 cup pomegranate juice
  7. 1/2 cup pomegranate arils
  8. 2 large turnips, peeled and cut into 1/4-inch slices
  9. 2 tablespoons olive oil, divided
  10. 1 lb skinless, boneless chicken breast halves
Instructions
  1. Preheat oven to 400°.
  2. Combine 2 cups stock, rice, and thyme in a medium saucepan. Bring to a boil. Cover, reduce heat, and simmer 50 minutes. Drain. Stir in 1/2 teaspoon pepper and 1/4 teaspoon salt.
  3. Combine remaining 1 cup stock and juice in a small saucepan. Bring to a boil; reduce heat, and cook 20 minutes or until mixture is reduced to 1/3 cup. Remove from heat; stir in arils.
  4. Combine turnips, 1/4 teaspoon salt, 1/2 teaspoon pepper, and 1 tablespoon oil in a bowl; toss to coat. Arrange turnip mixture on a baking sheet. Bake at 400° for 20 minutes or until browned and tender, turning once.
  5. Sprinkle remaining 1/4 teaspoon salt and 1/4 teaspoon pepper over chicken. Heat a large skillet over medium-high heat. Add remaining 1 tablespoon oil to pan; swirl to coat. Add chicken; cook 4 minutes. Turn chicken, and place pan in oven. Bake at 400° for 8 minutes or until chicken is done.
  6. Spoon about 1/2 cup rice onto each of 4 plates. Top evenly with about 1/3 cup turnips and 1 chicken breast half. Drizzle each serving with about 4 teaspoons pomegranate sauce.
beta
calories
534
fat
14g
protein
47g
carbs
55g
more
A Healthy Hunger http://ahealthyhunger.com/
Crab Cakes with Gingered Bok Choy and Broccoli #2
Serves 4
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Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
277 calories
14 g
204 g
13 g
29 g
2 g
415 g
996 g
4 g
0 g
10 g
Nutrition Facts
Serving Size
415g
Servings
4
Amount Per Serving
Calories 277
Calories from Fat 113
% Daily Value *
Total Fat 13g
20%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 6g
Cholesterol 204mg
68%
Sodium 996mg
41%
Total Carbohydrates 14g
5%
Dietary Fiber 5g
20%
Sugars 4g
Protein 29g
Vitamin A
122%
Vitamin C
282%
Calcium
31%
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 lb lump crab meat
  2. 2 egg, beaten
  3. 2 T mayonnaise
  4. 2 tsp dijon mustard
  5. 1 Tbl fresh lemon juice
  6. 1 Tbl worschestershire sauce
  7. 2 tsp Old Bay seasoning
  8. 2 Tbl cilantro, chopped
  9. 1 cup plain whole wheat bread crumbs
  10. 2 scallions, minced
  11. 1 tbl canola oil
  12. 1 pound bok choy
  13. 1 pound broccoli
  14. 1 tablespoon vegetable oil, such as safflower
  15. 1 garlic clove, chopped
  16. 1 tablespoon finely grated fresh ginger
  17. 1 to 2 tablespoons soy sauce
Instructions
  1. Gently pick through the crab to make sure there are no shells or cartilage in the meat, and add to a small bowl.
  2. In another bowl combine the eggs, mayonnaise, mustard, lemon juice, worchestershire sauce, old bay, cilantro, bread crumbs and scallions and mix thoroughly. Add to the crab and gently fold to preserve the lumps of crab.
  3. Heat the oil in a sauté pan over medium heat. Form 8 cakes and gently fry in the oil, cooking for 2-3 minutes on each side until golden brown.
  4. for the vegetables: In a large skillet, boil 1/2 cup water. Add bok choy stalks and broccoli; cover. Simmer over medium-low until broccoli is bright green, 5 to 7 minutes. Uncover; cook on high until water evaporates, 2 to 4 minutes.
  5. Add bok choy leaves, oil, and garlic. Cook, tossing often, until garlic is fragrant, 2 minutes.
beta
calories
277
fat
13g
protein
29g
carbs
14g
more
A Healthy Hunger http://ahealthyhunger.com/
Greek Chicken Meatballs #3
Serves 4
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Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Prep Time
15 min
Cook Time
20 min
Total Time
35 min
558 calories
38 g
192 g
28 g
40 g
9 g
433 g
932 g
10 g
0 g
17 g
Nutrition Facts
Serving Size
433g
Servings
4
Amount Per Serving
Calories 558
Calories from Fat 249
% Daily Value *
Total Fat 28g
43%
Saturated Fat 9g
44%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 13g
Cholesterol 192mg
64%
Sodium 932mg
39%
Total Carbohydrates 38g
13%
Dietary Fiber 3g
11%
Sugars 10g
Protein 40g
Vitamin A
14%
Vitamin C
19%
Calcium
27%
Iron
24%
* 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 garlic cloves, minced
  2. 1 egg, lightly beaten
  3. 1/3 cup minced white onion
  4. 1/4 cup panko breadcrumbs
  5. 1-1/2 teaspoons dried oregano
  6. 1 teaspoon dried mint
  7. 1/2 teaspoon kosher salt
  8. 1 pound ground chicken
  9. Yogurt Sauce
  10. 1 cup Greek yogurt
  11. 2 tablespoons chopped fresh parsley
  12. 1 tablespoon chopped fresh dill
  13. 1/4 teaspoon ground black pepper
  14. 1/2 medium cucumber, chopped
  15. 1 tomato, chopped
  16. 1/2 red onion, chopped
  17. 1 tablespoon olive oil
  18. 3 tablespoons red wine vinegar
  19. 1/4 cup feta cheese
  20. 4 whole wheat flatbreads
Instructions
  1. Prepare Meatballs: Preheat oven to 350˚. Spray rimmed baking pan with cooking spray. In large bowl, stir together garlic, egg, onion, breadcrumbs, oregano, mint and salt. Add chicken and stir (or mix with hands) until just combined. Do not overmix. Using hands, gently form into golf ball-sized meatballs and place on prepared baking pan.
  2. Bake meatballs 18 to 20 minutes or until lightly browned and internal temperature reaches 165˚.
  3. Meanwhile, prepare Yogurt Sauce: In small bowl, stir together yogurt, parsley, dill and pepper. Salt to taste.
  4. Make the cucumber relish: add cucumber, tomato, onion, oil and vinegar to a medium bowl and toss. Add feta cheese and season with fresh black pepper.
  5. Serve with flatbreads.
beta
calories
558
fat
28g
protein
40g
carbs
38g
more
A Healthy Hunger http://ahealthyhunger.com/
Pancetta and Rosemary Wrapped Pork Tenderloin #4
Serves 4
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Prep Time
12 min
Cook Time
30 min
Total Time
45 min
Prep Time
12 min
Cook Time
30 min
Total Time
45 min
674 calories
20 g
140 g
43 g
52 g
10 g
404 g
1145 g
10 g
0 g
29 g
Nutrition Facts
Serving Size
404g
Servings
4
Amount Per Serving
Calories 674
Calories from Fat 383
% Daily Value *
Total Fat 43g
66%
Saturated Fat 10g
51%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 24g
Cholesterol 140mg
47%
Sodium 1145mg
48%
Total Carbohydrates 20g
7%
Dietary Fiber 4g
17%
Sugars 10g
Protein 52g
Vitamin A
39%
Vitamin C
166%
Calcium
11%
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 large garlic cloves, coarsely chopped
  2. 2 tablespoons coarsely chopped rosemary
  3. 1/4 cup plus 2 tablespoons extra-virgin olive oil
  4. Salt
  5. Freshly ground black pepper
  6. 2 (1 to 1 1/4 pound) pork tenderloins
  7. 6 ounces thinly sliced pancetta
  8. 1 medium red onion, thinly sliced
  9. 1 1/2 pounds red cabbage, cored and thinly sliced (10 1/2 cups)
  10. 3 tablespoons balsamic vinegar
  11. 3/4 teaspoon sugar
Instructions
  1. Preheat oven to 325º with rack in middle.
  2. On a cutting board, finely chop together garlic and rosemary; transfer to a small bowl. Add 1 tablespoon oil, 1/2 teaspoon salt and 1/2 teaspoon pepper; stir to combine.
  3. With a paring knife, make 12 (1/8-inch-deep) X-shaped incisions all over each pork loin and stuff with about 3/4 of the herb mixture. Rub loins with remaining mixture. Wrap loins with pancetta (do not overlap slices). Tie securely at 1-inch intervals with kitchen string, then snip ends of string.
  4. In a 12-inch ovenproof nonstick skillet, heat 1 tablespoon oil over medium-high heat until shimmering. Add pork, reduce heat to medium and cook, turning occasionally, until lightly browned all over, 6 to 8 minutes. Transfer skillet to oven and roast pork until an instant-read thermometer inserted into thickest part of meat registers 140º, 18 to 30 minutes, depending on thickness of loins. Transfer pork to a cutting board and let rest while you prepare cabbage.
  5. In a Dutch oven or wide heavy pot with lid, heat remaining 1/4 cup oil over medium-high heat. Add onion, reduce heat to medium-low and cook, stirring occasionally, until softened, about 10 minutes. Add cabbage and cook over medium heat, stirring, until cabbage is wilted, about 3 minutes. Cover and cook, stirring occasionally, until cabbage is tender, 12 to 15 minutes more. Remove from heat; stir in vinegar, sugar, 1/2 teaspoon salt and generous pinch pepper. Adjust seasoning to taste.
  6. Snip and discard strings from pork, then slice. Serve with cabbage.
beta
calories
674
fat
43g
protein
52g
carbs
20g
more
A Healthy Hunger http://ahealthyhunger.com/
Fish Tacos with Salsa Verde and Radish Salad #5
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
491 calories
39 g
97 g
17 g
49 g
3 g
293 g
150 g
1 g
0 g
13 g
Nutrition Facts
Serving Size
293g
Servings
4
Amount Per Serving
Calories 491
Calories from Fat 147
% Daily Value *
Total Fat 17g
26%
Saturated Fat 3g
16%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 10g
Cholesterol 97mg
32%
Sodium 150mg
6%
Total Carbohydrates 39g
13%
Dietary Fiber 5g
19%
Sugars 1g
Protein 49g
Vitamin A
10%
Vitamin C
12%
Calcium
18%
Iron
15%
* 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 bunch fresh cilantro (roots and thick stems removed)
  2. 4 tablespoons fresh lime juice (from 2 limes)
  3. 3 tablespoons olive oil
  4. Coarse salt and ground pepper
  5. 1/2 bunch radishes (about 4 ounces), trimmed, halved, and thinly sliced
  6. 3 scallions, thinly sliced
  7. 1/2 jalapeno chile (ribs and seeds removed, for less heat), minced
  8. 1 1/2 pounds skinless tilapia fillets (about 4)
  9. 1/2 teaspoon ground coriander
  10. 12 corn tortillas (6 inches each)
Instructions
  1. Heat broiler, with rack set 4 inches from heat. In a blender, combine cilantro, 2 tablespoons lime juice, 2 tablespoons oil, and 2 tablespoons water; season with salt and pepper. Blend until pureed. Set salsa aside.
  2. In a small bowl, mix together remaining 2 tablespoons lime juice, remaining tablespoon oil, radishes, scallions, and jalapeno; season with salt and pepper. Set radish salad aside.
  3. Place tilapia on a rimmed baking sheet; season with coriander, salt, and pepper. Broil until opaque throughout, 4 to 5 minutes; break up into chunks.
  4. Meanwhile, using tongs, hold tortillas over a gas flame until lightly toasted, about 30 seconds per side (or wrap stacked tortillas in damp paper towels, and microwave on high until warm and soft, about 1 minute). To assemble, fill tortillas with fish and radish salad; top with salsa verde and fold.
beta
calories
491
fat
17g
protein
49g
carbs
39g
more
A Healthy Hunger http://ahealthyhunger.com/

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