Diabetic Friendly Menus: February 8

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  1. Bow Tie Pasta with Chicken and Broccoli
  2. Chicken Paillards with Porcini Sauce
  3. Grilled Halibut with Leeks with Mustard Vinaigrette
  4. Chinese New Year Soup
  5. Chicken Sage Patties with Sauteed Apples
Quick Print Recipes February 8  
Bow Tie Pasta with Chicken and Broccoli #1
Serves 4
Print
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
529 calories
48 g
103 g
17 g
44 g
3 g
249 g
252 g
1 g
0 g
13 g
Nutrition Facts
Serving Size
249g
Servings
4
Amount Per Serving
Calories 529
Calories from Fat 152
% Daily Value *
Total Fat 17g
26%
Saturated Fat 3g
17%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 8g
Cholesterol 103mg
34%
Sodium 252mg
10%
Total Carbohydrates 48g
16%
Dietary Fiber 2g
6%
Sugars 1g
Protein 44g
Vitamin A
34%
Vitamin C
83%
Calcium
9%
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. 8 ounces dried whole grain or regular bow tie or penne pasta (about 2-1/2 cups)
  2. 3 cups broccoli florets
  3. 1 lb skinless, boneless chicken breast halves, cut into bite-size pieces
  4. 1 teaspoon adobo seasoning*
  5. 2 tablespoons olive oil, margarine, or butter
  6. 1 clove garlic, minced
  7. 1/4 cup light mayonnaise or salad dressing
  8. 1/8 teaspoon ground black pepper
  9. 2 tablespoons finely shredded Parmesan cheese
Instructions
  1. In a Dutch oven, cook pasta according to package directions, except add broccoli for the last 5 minutes of cooking. Drain well. Return to hot pan.
  2. Meanwhile, in a medium bowl, combine chicken pieces and adobo seasoning; toss to coat. In a large skillet, heat oil over medium-high heat; add garlic and cook for 30 seconds. Add chicken; cook for 3 to 4 minutes or until chicken is lightly brown and cooked through, stirring occasionally.
  3. Add chicken to drained pasta and broccoli in Dutch oven. Stir in the mayonnaise and pepper. Cook over low heat until heated through, stirring occasionally.
  4. To serve, top with shredded Parmesan cheese.
beta
calories
529
fat
17g
protein
44g
carbs
48g
more
A Healthy Hunger http://ahealthyhunger.com/
Chicken Paillards with Porcini Sauce #2
Serves 4
Print
Prep Time
10 min
Cook Time
40 min
Total Time
50 min
Prep Time
10 min
Cook Time
40 min
Total Time
50 min
284 calories
7 g
101 g
9 g
39 g
3 g
277 g
421 g
3 g
0 g
5 g
Nutrition Facts
Serving Size
277g
Servings
4
Amount Per Serving
Calories 284
Calories from Fat 77
% Daily Value *
Total Fat 9g
13%
Saturated Fat 3g
13%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 2g
Cholesterol 101mg
34%
Sodium 421mg
18%
Total Carbohydrates 7g
2%
Dietary Fiber 2g
7%
Sugars 3g
Protein 39g
Vitamin A
89%
Vitamin C
30%
Calcium
7%
Iron
17%
* 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. 2 tbsp fresh lemon juice
  3. 1/2 tsp sea salt, divided
  4. 1/4 tsp fresh ground black pepper,divided
  5. 2 tsp safflower oil, divided
  6. 1 large shallot, minced
  7. 10 oz white button mushrooms,trimmed and sliced 1/4-inch-thick
  8. 6 cups spinach, rough chopped
  9. 1/4 cup finely chopped fresh chives
  10. 3 tbsp dried porcini mushroom pieces (about 0.3 oz)
  11. 1/2 cup fruity red wine (such as Merlot)
  12. 1 tsp raw honey
  13. 2 tsp organic unsalted butter, cold
Instructions
  1. Place chicken in a large zip-top plastic bag and, using the smooth side of a meat mallet, pound to 1⁄4-inch thickness. Add lemon juice, seal bag and marinate chicken at room temperature for 15 minutes. Season with 1/4 tsp salt and 1/8 tsp pepper.
  2. Heat a grill on medium-high and brush grates with 1 tsp oil (or use a skillet or grill pan on the stove top). Remove chicken from bag, discarding excess lemon juice. Add chicken to grill and grill, turning once, until cooked through, about 10 minutes. Transfer to a plate, cover and let rest for 3 minutes.
  3. Meanwhile, in a medium nonstick skillet on medium, heat remaining 1 tsp oil. Add shallot and sauté for 2 minutes. Add white mushrooms, 1/8 tsp salt and 1 pinch pepper. Sauté until mushrooms are softened and have released most of their juices, about 8 minutes, add spinach and sauté for one more minute.. Remove from heat and stir in chives.
  4. Meanwhile, in a small saucepan, cover porcini mushrooms with 1/3 cup boiling water. Set aside for 10 minutes. Add wine and honey and bring to a boil on medium-high. Reduce heat to medium and simmer until liquid is reduced by about two-thirds, 5 to
  5. minutes. Remove from heat and whisk in butter. Season with remaining 1/8 tsp salt and pinch pepper. Divide chicken among serving plates. Drizzle sauce over each serving. Serve with sautéed mushrooms.
beta
calories
284
fat
9g
protein
39g
carbs
7g
more
A Healthy Hunger http://ahealthyhunger.com/
Grilled Halibut and Leeks with Mustard Vinaigrette #3
Serves 4
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
263 calories
21 g
68 g
7 g
30 g
1 g
339 g
372 g
5 g
0 g
5 g
Nutrition Facts
Serving Size
339g
Servings
4
Amount Per Serving
Calories 263
Calories from Fat 64
% Daily Value *
Total Fat 7g
11%
Saturated Fat 1g
6%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 68mg
23%
Sodium 372mg
15%
Total Carbohydrates 21g
7%
Dietary Fiber 3g
11%
Sugars 5g
Protein 30g
Vitamin A
64%
Vitamin C
126%
Calcium
11%
Iron
17%
* 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 pound fresh or frozen halibut steaks, cut 1 inch thick
  2. 2 tablespoons white balsamic vinegar
  3. 2 tablespoons coarse-grain mustard
  4. 1 tablespoon water
  5. 4 teaspoons olive oil
  6. 1 clove garlic, minced
  7. 4 small leeks
  8. 3 cloves garlic, minced
  9. 1/4 teaspoon salt
  10. 1/4 teaspoon ground black pepper
  11. 1 cup Yellow pear-shaped tomatoes, halved
  12. 3 cup broccoli florets
  13. 1 lemon
Instructions
  1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut into 4 serving-size pieces. Refrigerate fish until needed. In a small bowl, whisk together white balsamic vinegar, mustard, the water, 2 teaspoons of the olive oil, and the 1 clove garlic. Set aside.
  2. Preheat broiler.
  3. Trim roots and cut off green tops of leeks; remove 1 or 2 outer white layers. Wash well (if necessary, cut a 1-inch slit from bottom end to help separate layers for easier washing). Drain. In a medium saucepan, combine leeks and a small amount of water. Bring to boiling; reduce heat. Cover and simmer for 3 minutes. Drain. Pat dry. Brush with 1 teaspoon of the remaining olive oil.
  4. In a small bowl, stir together the remaining 1 teaspoon olive oil, the 3 cloves garlic, the salt, and pepper. Spread evenly over fish; rub in with your fingers.
  5. Place fish and leeks on baking sheet and place in the broiler. Cook for 5 minutes, flip fish and cook for a 2-3 minutes more until the flesh is cooked through.
  6. Meanwhile, in a medium saucepan, place 2" of water and insert steamer basket. Place over high heat and bring water to a boil. Add the broccoli and cover. Steam for 3 minutes until tender but still bright green. Remove from heat and set aside.
  7. Slice leeks into 1/2-inch pieces. Divide fish and leeks among four plates. Drizzle with vinegar mixture and divide tomatoes. Divide the broccoli between the four plates and squeeze fresh lemon juice on top and serve.
beta
calories
263
fat
7g
protein
30g
carbs
21g
more
A Healthy Hunger http://ahealthyhunger.com/
Chinese New Year Soup #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
320 calories
39 g
62 g
5 g
32 g
1 g
501 g
377 g
8 g
0 g
3 g
Nutrition Facts
Serving Size
501g
Servings
4
Amount Per Serving
Calories 320
Calories from Fat 42
% Daily Value *
Total Fat 5g
7%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 62mg
21%
Sodium 377mg
16%
Total Carbohydrates 39g
13%
Dietary Fiber 6g
24%
Sugars 8g
Protein 32g
Vitamin A
484%
Vitamin C
113%
Calcium
19%
Iron
19%
* 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 cups low-sodium chicken broth
  2. 4 oz whole-grain spaghetti or fettuccine pasta
  3. 1 lb bok choy, root end removed, leaves coarsely chopped
  4. 1 lb carrots, sliced into rounds
  5. 3/4 lb pork tenderloin, trimmed and cut into 1/2-inch cubes
  6. 1 cup shredded green cabbage
  7. 1 tbsp low-sodium soy sauce
  8. 1 tbsp rice wine vinegar
  9. 1 tsp ground ginger
  10. 4 green onions
Instructions
  1. In a large stockpot, bring broth and 2 cups water to a boil. Add pasta, reduce heat to medium-high and cook for 3 minutes.
  2. Stir in bok choy, carrots, pork, cabbage, soy sauce, vinegar, ginger and 1 cup water and simmer for 5 minutes, until pork is opaque throughout. Remove from heat and stir in green onions.
beta
calories
320
fat
5g
protein
32g
carbs
39g
more
A Healthy Hunger http://ahealthyhunger.com/
Chicken Sage Patties with Sauteed Apples #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
378 calories
21 g
198 g
17 g
36 g
5 g
222 g
420 g
8 g
0 g
10 g
Nutrition Facts
Serving Size
222g
Servings
4
Amount Per Serving
Calories 378
Calories from Fat 154
% Daily Value *
Total Fat 17g
26%
Saturated Fat 5g
25%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 7g
Cholesterol 198mg
66%
Sodium 420mg
18%
Total Carbohydrates 21g
7%
Dietary Fiber 2g
8%
Sugars 8g
Protein 36g
Vitamin A
3%
Vitamin C
5%
Calcium
5%
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. 20 oz lean ground chicken or turkey breast
  2. 1/4 cup plus 3 tbsp white whole-wheat flour, divided
  3. 2 cloves garlic, minced
  4. 1 large egg, whisked well
  5. 2 tbsp finely chopped fresh sage leaves
  6. 1 tbsp pure maple syrup, plus additional to taste, optional
  7. 1/2 tsp sea salt, divided
  8. 1/8 tsp fresh ground black pepper, divided
  9. 1 tsp grape seed or safflower oil, divided
  10. 1 apple, halved, cored and each half cut into thin slices (TIP: Make sure to cut apple slices the same thickness so they’ll cook evenly.)
  11. 1/8 tsp ground cinnamon
Instructions
  1. In a medium bowl, gently knead together chicken, 3 tbsp flour, garlic, egg, sage, 1 tbsp maple syrup, 1/4 tsp plus 1/8 tsp salt and pinch pepper. Shape mixture into 4 1/2-inch-thick patties (NOTE: The mixture will be slightly sticky.) To a shallow bowl, add remaining 1/4 cup flour and dredge each patty in flour to coat both sides.
  2. Brush a large nonstick skillet with 1/2 tsp oil and heat on medium. Add patties and cook on 1 side until golden brown, about 6 minutes. Flip patties over and press down gently on each with a spatula. Continue cooking until bottom sides are golden brown and patties are cooked through, about 5 to 6 more minutes.
  3. Meanwhile, brush a medium skillet with remaining 1/2 tsp oil and heat on medium. Add apple, remaining 1/8 tsp salt, remaining pinch pepper, cinnamon and 1/4 cup water. Sauté, stirring occasionally with a wooden spoon, until apples are tender, about 10 minutes.
  4. Divide patties among serving plates and top with apples. Drizzle with additional maple syrup (if using).
beta
calories
378
fat
17g
protein
36g
carbs
21g
more
A Healthy Hunger http://ahealthyhunger.com/

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