Diabetic Friendly Menus: February 22

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  1. Lightened Chicken Divan
  2. Scallops with Asparagus Alfredo
  3. Honey Mustard Chicken with Apples and Sweet Potatoes
  4. Maple Chili Glazed Pork Medallions with Garlicky Green Beans
  5. Grilled Shrimp with Peppers, Tomatoes and Chimichurri
Quick Print Recipes February 22
Lightened Chicken Divan #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
427 calories
18 g
129 g
17 g
51 g
8 g
368 g
495 g
5 g
0 g
8 g
Nutrition Facts
Serving Size
368g
Servings
4
Amount Per Serving
Calories 427
Calories from Fat 147
% Daily Value *
Total Fat 17g
26%
Saturated Fat 8g
38%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Cholesterol 129mg
43%
Sodium 495mg
21%
Total Carbohydrates 18g
6%
Dietary Fiber 3g
14%
Sugars 5g
Protein 51g
Vitamin A
22%
Vitamin C
175%
Calcium
43%
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 lbs broccoli
  2. 16 oz boneless skinless chicken breasts
  3. salt and fresh ground pepper
  4. 2 tsp extra virgin olive oil
  5. 2 cloves garlic, crushed
  6. 2 tbsp shallots, minced (onions would work too)
  7. 3 tbsp flour
  8. 3/4 cup fat free chicken broth
  9. 3/4 cup fat free milk
  10. 4 oz shredded reduced-fat swiss
  11. 1/4 cup grated parmesan cheese
  12. 1/4 cup seasoned whole wheat breadcrumbs
  13. cooking spray
Instructions
  1. Bring a large pot of water to a boil. Add the broccoli and blanch 3 minutes. Rinse with cold water to stop the cooking. Drain well and set aside.
  2. Preheat oven to 350°. Grease a 9 x 13 inch baking dish with cooking spray.
  3. Season the chicken with salt and pepper. Using a grill pan, saute chicken on medium-low heat on both sides until browned, and just about cooked through, about 5 minutes on each side. Remove from heat and transfer chicken to a cutting board. When cooled, slice chicken into bite sized pieces.
  4. Heat a medium skillet on medium heat. Add the oil until melted and then add garlic and shallots. Sprinkle the flour and whisk until smooth. Stir in broth, milk and sherry and bring to a boil. Remove from heat and stir in half of the swiss cheese. Season to taste with salt and pepper.
  5. Arrange the broccoli in a casserole dish and pour half of the sauce over the broccoli. Arrange the chicken on top and cover with remaining sauce. Sprinkle the remaining swiss cheese, grated parmesan and top with breadcrumbs. Spray a little oil on top.
  6. Bake 30 minutes, serve hot.
beta
calories
427
fat
17g
protein
51g
carbs
18g
more
A Healthy Hunger http://ahealthyhunger.com/
Scallops with Asparagus Alfredo #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
341 calories
40 g
49 g
8 g
28 g
4 g
359 g
686 g
12 g
0 g
3 g
Nutrition Facts
Serving Size
359g
Servings
4
Amount Per Serving
Calories 341
Calories from Fat 69
% Daily Value *
Total Fat 8g
12%
Saturated Fat 4g
22%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 49mg
16%
Sodium 686mg
29%
Total Carbohydrates 40g
13%
Dietary Fiber 3g
14%
Sugars 12g
Protein 28g
Vitamin A
29%
Vitamin C
18%
Calcium
34%
Iron
20%
* 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 fresh or frozen sea scallops
  2. 4 ounces dried whole wheat penne pasta
  3. 1 pound fresh asparagus spears, cut into 1-inch pieces (2 cups)
  4. 1 tablespoon butter
  5. 2 cloves garlic, minced
  6. 2 5-ounce can evaporated fat-free milk
  7. 4 tablespoons reduced-fat cream cheese (Neufchatel)
  8. 4 tablespoons finely shredded Parmesan cheese
  9. 2 tablespoon lemon juice
  10. 1/2 teaspoon lemon-pepper seasoning
  11. Snipped fresh Italian (flat-leaf) parsley (optional)
Instructions
  1. Thaw scallops, if frozen. Rinse scallops; pat dry with paper towels. Set aside. Cook pasta according to package directions, adding asparagus for the last 3 minutes of cooking time. Drain and keep warm.
  2. In a large skillet melt butter over medium-high heat. Add scallops and garlic. Cook for 4 to 5 minutes or until scallops are golden brown, turning once. Remove scallops from skillet and put them with the pasta mixture to keep warm.
  3. Whisk evaporated milk into the drippings in the skillet. Turn heat to medium-low. Add cream cheese, Parmesan cheese, lemon juice, and lemon-pepper seasoning. Cook and stir until heated through and cheeses are melted.
  4. Add cooked pasta and asparagus to the skillet; toss to coat. Divide pasta mixture between four dinner plates. Top with the cooked scallops. If desired, garnish with parsley.
beta
calories
341
fat
8g
protein
28g
carbs
40g
more
A Healthy Hunger http://ahealthyhunger.com/
Honey Mustard Chicken with Apples and Roasted Sweet Potatoes #3
Serves 4
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Prep Time
10 min
Cook Time
35 min
Total Time
45 min
Prep Time
10 min
Cook Time
35 min
Total Time
45 min
511 calories
31 g
233 g
23 g
44 g
6 g
438 g
350 g
14 g
0 g
15 g
Nutrition Facts
Serving Size
438g
Servings
4
Amount Per Serving
Calories 511
Calories from Fat 208
% Daily Value *
Total Fat 23g
36%
Saturated Fat 6g
30%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 11g
Cholesterol 233mg
78%
Sodium 350mg
15%
Total Carbohydrates 31g
10%
Dietary Fiber 5g
20%
Sugars 14g
Protein 44g
Vitamin A
166%
Vitamin C
18%
Calcium
6%
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. 1 1/2 lb skinless, bone-in chicken thighs
  2. Kosher salt and freshly ground pepper
  3. 1 tablespoon extra-virgin olive oil
  4. 1 large onion, cut into large chunks
  5. 2 cooking apples (such as Cortland), cut into chunks
  6. 1 cup low-sodium chicken broth
  7. 2 to 3 tablespoons honey mustard
  8. 1 1/2 teaspoons unsalted butter, softened
  9. 1 tablespoon all-purpose flour
  10. 1 to 2 tablespoons roughly chopped fresh parsley
  11. 1/2 lb sweet potatoes, peeled and sliced into thin rounds
  12. 1 tablespoon olive oil
  13. 1 clove garlic, minced
Instructions
  1. Preheat the oven to 450 degrees F.
  2. Toss the sweet potatoes with oil, garlic and a pinch of salt and pepper. Spread out onto baking sheet and place into the oven. Roast until browned, 15-20 minutes, depending on thickness.
  3. Season the chicken with salt and pepper. Heat the olive oil in a large ovenproof skillet over medium-high heat. Working in batches if necessary, add the chicken, flesh side down, and cook until golden, about 6 minutes. Flip and cook 2 to 3 more minutes, then transfer to a plate. Pour off all but 2 tablespoons of the drippings.
  4. Add the onion and apples to the skillet and season with salt and pepper. Cook until slightly softened, about 4 minutes. Mix the broth with the mustard, then add to the skillet and bring to a boil. Arrange the chicken, flesh side up, in the skillet. Transfer to the oven and roast until the chicken is cooked through, 15 to 20 minutes.
  5. Mix the butter and flour to form a paste. Use a slotted spoon to transfer the chicken, apples and onion to plates. Bring the pan juices to a simmer, whisk in about half of the butter-flour mixture and boil to thicken, 2 minutes. Continue to cook, adding more of the butter-flour mixture as needed to make a slightly thick gravy. Season with salt and pepper. Pour over the chicken and sprinkle with parsley. Serve with the sweet potatoes.
beta
calories
511
fat
23g
protein
44g
carbs
31g
more
A Healthy Hunger http://ahealthyhunger.com/
Maple Chili Glazed Pork Medallions with Garlicky Green Beans #4
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
273 calories
10 g
83 g
11 g
31 g
2 g
263 g
691 g
5 g
0 g
8 g
Nutrition Facts
Serving Size
263g
Servings
4
Amount Per Serving
Calories 273
Calories from Fat 101
% Daily Value *
Total Fat 11g
17%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Cholesterol 83mg
28%
Sodium 691mg
29%
Total Carbohydrates 10g
3%
Dietary Fiber 3g
14%
Sugars 5g
Protein 31g
Vitamin A
16%
Vitamin C
14%
Calcium
7%
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 teaspoon chili powder
  2. 1/2 teaspoon salt
  3. 1/8 teaspoon ground chipotle pepper
  4. 1 pound pork tenderloin, trimmed and cut crosswise into 1-inch-thick medallions
  5. 2 teaspoons canola oil
  6. 1/4 cup apple cider
  7. 1 tablespoon maple syrup
  8. 1 teaspoon cider vinegar
  9. Coarse salt and ground pepper
  10. 1 pound green beans, stem ends trimmed
  11. 4 teaspoons olive oil
  12. 2 garlic cloves, minced
  13. 2 teaspoons grated lemon zest
  14. 1 tablespoon freshly squeezed lemon juice
  15. 2 tablespoons chopped fresh flat-leaf parsley
Instructions
  1. Mix chili powder, salt and ground chipotle in a small bowl. Sprinkle over both sides of pork.
  2. Heat oil in a large skillet over medium-high heat. Add the pork and cook until golden, 1 to 2 minutes per side. Add cider, syrup and vinegar to the pan. Bring to a boil, scraping up any browned bits. Reduce the heat to medium and cook, turning the pork occasionally to coat, until the sauce is reduced to a thick glaze, 1 to 3 minutes. Serve the pork drizzled with the glaze.
  3. In a large pot of boiling salted water, cook green beans until crisp-tender, about 5 minutes. Drain.
  4. In same pot, heat 2 teaspoons oil over medium-low. Add garlic; cook until starting to soften, about 2 minutes. Return beans to pot. Add lemon zest and juice, remaining 2 teaspoons oil, and parsley; season with salt and pepper. Toss to coat. Serve immediately.
beta
calories
273
fat
11g
protein
31g
carbs
10g
more
A Healthy Hunger http://ahealthyhunger.com/
Grilled Shrimp with Peppers, Tomatoes and Chimichurri #5
Serves 4
Print
Prep Time
10 min
Cook Time
15 min
Total Time
30 min
Prep Time
10 min
Cook Time
15 min
Total Time
30 min
423 calories
22 g
239 g
24 g
31 g
4 g
428 g
1286 g
10 g
0 g
19 g
Nutrition Facts
Serving Size
428g
Servings
4
Amount Per Serving
Calories 423
Calories from Fat 216
% Daily Value *
Total Fat 24g
38%
Saturated Fat 4g
19%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 16g
Cholesterol 239mg
80%
Sodium 1286mg
54%
Total Carbohydrates 22g
7%
Dietary Fiber 8g
32%
Sugars 10g
Protein 31g
Vitamin A
149%
Vitamin C
426%
Calcium
31%
Iron
49%
* 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 pounds large shrimp, peeled, tail left on if desired
  2. 1/4 teaspoon Kosher salt
  3. 1/8 teaspoon freshly ground pepper
  4. 1 tablespoons olive oil
  5. 10 small summer peppers
  6. 1 pint cherry tomatoes
for the chimichurri
  1. 1/3 cup chopped basil
  2. 1 scallion, chopped
  3. 1/4 cup chopped parsley
  4. 2 tablespoons chopped dill
  5. 2 tablespoons chopped mint
  6. 1 teaspoons minced garlic
  7. 1/2 teaspoons lemon zest
  8. 1/3 cup extra-virgin olive oil
  9. Salt, pepper, and chile flakes, to taste
Instructions
  1. Make the Chicmichurri: In a bowl combine the ingredients and stir, set aside.
  2. Bring a small saucepan with water to the boil. Boil summer peppers until tender, 1 to 3 minutes. Drain. Heat a stovetop grill pan over high heat and place pepper and tomatoes until charred and tomatoes just begin to burst, 6 to 8 minutes, turning often.
  3. Season shrimp with salt and pepper. Drizzle with oil and toss to coat. Grill over high heat, turning once, until curled and opaque, 2 to 3 minutes per side. Brush and serve with chimichurri and grilled peppers and tomatoes.
beta
calories
423
fat
24g
protein
31g
carbs
22g
more
A Healthy Hunger http://ahealthyhunger.com/
 

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