Diabetic Friendly Menus: March 28

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  1. Chicken with Mozzarella and Dijon Asparagus
  2. Garlic Shrimp on Spinach
  3. Adobo Pork Chops with Garlic Spinach
  4. Citrus Crab Cakes with Asparagus and Pea Melange
  5. Chicken Penne with Green Beans
Quick Print Recipes March 28
Chicken with Mozzarella and Dijon Asparagus #1
Serves 4
Print
Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Prep Time
15 min
Cook Time
30 min
Total Time
45 min
505 calories
15 g
119 g
28 g
48 g
7 g
338 g
581 g
4 g
0 g
19 g
Nutrition Facts
Serving Size
338g
Servings
4
Amount Per Serving
Calories 505
Calories from Fat 247
% Daily Value *
Total Fat 28g
43%
Saturated Fat 7g
36%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 14g
Cholesterol 119mg
40%
Sodium 581mg
24%
Total Carbohydrates 15g
5%
Dietary Fiber 5g
19%
Sugars 4g
Protein 48g
Vitamin A
105%
Vitamin C
16%
Calcium
29%
Iron
31%
* 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 skinless, boneless chicken breast halves
  2. Salt
  3. Black pepper
  4. 1/4 cup finely chopped shallots or onions
  5. 1 clove garlic, minced
  6. 2 teaspoons olive oil
  7. 1/2 10 - ounce package frozen chopped spinach, thawed and well drained
  8. 3 tablespoons pine nuts or walnuts, toasted
  9. 3/4 cup shredded smoked mozzarella cheese (3 ounces)
  10. 1/4 cup seasoned fine dry bread crumbs
  11. 1/4 cup grated Parmesan cheese
  12. 1 tablespoon olive oil
  13. 2 teaspoons Dijon mustard
  14. 2 tablespoons sherry or red-wine vinegar
  15. 2 tablespoons extra-virgin olive oil
  16. Coarse salt and freshly ground pepper
  17. 1 pound thin asparagus, trimmed and cut into 2 1/2-inch lengths
Instructions
  1. Place 1 chicken breast half between 2 pieces of plastic wrap. Pound lightly with the flat side of a meat mallet into a rectangle about 1/8 inch thick. Remove plastic wrap. Season with salt and pepper. Repeat with all chicken breasts.
  2. For filling, in a medium skillet cook shallots and garlic in the 2 teaspoons hot oil until tender. Remove from heat; stir in spinach, nuts, and smoked mozzarella. In a shallow bowl combine bread crumbs and Parmesan cheese.
  3. Place 2 to 3 tablespoons of filling on each chicken breast. Fold in the bottom and sides; then roll up. Secure with wooden toothpicks.
  4. Lightly brush each roll with the 1 tablespoon olive oil; coat with bread crumb mixture. Place rolls seam side down in a shallow baking pan. Bake, uncovered, in a 400 degrees F; oven about 25 minutes or until chicken is no longer pink (170 degrees F). Remove toothpicks before serving.
For the Asparagus
  1. In a small bowl combine 1 Tablespoon of olive oil, vinegar and mustard. Whisk to combine, add salt and pepper to taste.
  2. Heat remaining 1 tablespoon oil in a large skillet over medium heat. Add asparagus, and season with salt and pepper. Reduce heat to medium-low. Cook, stirring frequently, until asparagus are just tender, 10 to 12 minutes. (If the spears begin to brown, reduce heat to low.)
  3. Transfer asparagus to a serving dish. Drizzle with the vinaigrette, toss, and serve immediately.
beta
calories
505
fat
28g
protein
48g
carbs
15g
more
A Healthy Hunger http://ahealthyhunger.com/
Garlic Shrimp on Spinach #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
309 calories
30 g
241 g
7 g
31 g
2 g
301 g
1166 g
1 g
0 g
4 g
Nutrition Facts
Serving Size
301g
Servings
4
Amount Per Serving
Calories 309
Calories from Fat 63
% Daily Value *
Total Fat 7g
11%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 241mg
80%
Sodium 1166mg
49%
Total Carbohydrates 30g
10%
Dietary Fiber 4g
15%
Sugars 1g
Protein 31g
Vitamin A
120%
Vitamin C
49%
Calcium
22%
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 lb fresh or frozen medium shrimp, cleaned
  2. 1 tablespoon olive oil
  3. 4 cloves garlic, minced
  4. 1 teaspoon finely shredded lemon peel
  5. 1/8 teaspoon ground black pepper
  6. 2 cups cooked brown rice
  7. 8 cups fresh spinach
  8. 2 tablespoon shredded Parmesan cheese
  9. Lemon wedges
Instructions
  1. Thaw shrimp, if frozen. In a small bowl, toss together shrimp, oil, garlic, lemon peel, and pepper. Place a steamer basket in a wok or large skillet with a tight-fitting lid. Add water to just below the basket.
  2. Place shrimp in a single layer in steamer basket. Cover and place over medium-high heat. Steam for 5 to 6 minutes or until shrimp are opaque (start timing when wok is placed on the burner). Remove shrimp and keep warm.
  3. Place rice in a shallow bowl and place in steamer and heat for 4 minutes, or until warmed through, remove and set aside.
  4. Meanwhile, wash spinach. Arrange spinach evenly in steamer basket. Cover and steam about 2 minutes (start timing immediately) or until wilted. Divide rice and spinach between two serving plates. Place shrimp on top of spinach. Sprinkle with Parmesan cheese. Serve with lemon wedges.
beta
calories
309
fat
7g
protein
31g
carbs
30g
more
A Healthy Hunger http://ahealthyhunger.com/
Adobo Pork Chops with Garlic Spinach #3
Serves 4
Allow time to marinate- out together the night or morning 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
321 calories
12 g
82 g
15 g
33 g
3 g
208 g
419 g
8 g
0 g
11 g
Nutrition Facts
Serving Size
208g
Servings
4
Amount Per Serving
Calories 321
Calories from Fat 136
% Daily Value *
Total Fat 15g
24%
Saturated Fat 3g
17%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 9g
Cholesterol 82mg
27%
Sodium 419mg
17%
Total Carbohydrates 12g
4%
Dietary Fiber 2g
9%
Sugars 8g
Protein 33g
Vitamin A
122%
Vitamin C
34%
Calcium
9%
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 lb boneless pork loin chops
  2. 2 tablespoons packed brown sugar
  3. 2 tablespoons olive oil
  4. 2 tablespoons orange juice
  5. 2 tablespoons snipped fresh cilantro
  6. 1 tablespoon red wine vinegar or cider vinegar
  7. 2 teaspoons hot chili powder
  8. 1 teaspoon ground cumin
  9. 1 teaspoon dried oregano, crushed
  10. 1/2 teaspoon salt
  11. 1/4 teaspoon ground red pepper (optional)
  12. 1/4 teaspoon ground cinnamon
  13. 3 cloves garlic, minced
  14. 8 cups baby spinach leaves, washed and left damp
  15. 1 clove garlic, minced
  16. 1 teaspoon vegetable oil
Instructions
  1. Trim fat from chops. Place chops in a plastic bag set in a shallow dish. For marinade, in a small bowl combine brown sugar, oil, orange juice, cilantro, vinegar, chili powder, cumin, oregano, salt, red pepper (if desired), cinnamon, and garlic. Pour over chops; seal bag. Marinate in the refrigerator for 2 hours to 24 hours, turning occasionally.
  2. Drain chops, discarding marinade.For a gas grill, preheat grill. Reduce heat to medium. Place chops on grill rack over heat. Alternatively Broil on high for 2 minutes each side, or until done.
  3. For spinach: In a sautee pan warm the oil and add the garlic over medium heat. Gently cook the garlic for 1 minute, then add the damp spinach and cook while turning over leaves until just wilted. salt and pepper to taste.
beta
calories
321
fat
15g
protein
33g
carbs
12g
more
A Healthy Hunger http://ahealthyhunger.com/
Citrus Crab Cakes with Asparagus and Pea Melange #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
369 calories
15 g
162 g
23 g
27 g
4 g
345 g
837 g
6 g
0 g
18 g
Nutrition Facts
Serving Size
345g
Servings
4
Amount Per Serving
Calories 369
Calories from Fat 204
% Daily Value *
Total Fat 23g
36%
Saturated Fat 4g
19%
Trans Fat 0g
Polyunsaturated Fat 8g
Monounsaturated Fat 10g
Cholesterol 162mg
54%
Sodium 837mg
35%
Total Carbohydrates 15g
5%
Dietary Fiber 5g
21%
Sugars 6g
Protein 27g
Vitamin A
36%
Vitamin C
55%
Calcium
19%
Iron
28%
* 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-cooked crabmeat, picked over to remove any shell fragments
  2. 1 cup fresh whole wheat bread crumbs
  3. 1/4 cup mayonnaise
  4. 1 egg, beaten
  5. 1 teaspoon mustard
  6. 1 Tbs. chopped fresh chives
  7. Kosher salt and freshly ground pepper, to taste
For the citrus vinaigrette
  1. 2 Tbs. fresh orange juice
  2. 1 Tbs. fresh lemon juice
  3. 1 Tbs. fresh lime juice
  4. 1 tsp. minced shallot
  5. 1/4 tsp. kosher salt
  6. Freshly ground black pepper, to taste
  7. 2 Tbs. extra-virgin olive oil
  8. 1 lemon, cut into wedges, for serving
For the vegetables
  1. 1 pound asparagus, tough ends discarded, cut into 2-inch pieces
  2. 1 tablespoons olive oil
  3. 1 cups frozen peas, thawed
  4. 4 radishes, halved and thinly sliced
  5. 2 tablespoons fresh tarragon, coarsely chopped
  6. Coarse salt and ground pepper
Instructions
  1. In a bowl, combine the crabmeat, bread crumbs, mayonnaise, egg, mustard, and chives, and mix gently until the ingredients are evenly distributed, being careful not to break up the chunks of crabmeat. Season with salt and pepper. Shape into 8 equal cakes and place them on a plate. Cover and refrigerate for at least 10 minutes.
  2. To make the citrus vinaigrette, in a small bowl, whisk together the citrus juices, shallot, salt, and 1 or 2 grindings of pepper. Whisk in the olive oil and canola oil, then taste and adjust the seasoning.
Make the vegetables
  1. In a large pot with a lid, heat 1 tablespoon oil over medium. Add asparagus and peas. Cover and cook, stirring occasionally, until vegetables are heated through, 6 to 8 minutes. Remove from heat; stir in radishes and tarragon. Season with salt and pepper.
Finish the crab cakes
  1. Warm a sauté pan over medium-high heat and add 1 tablespoon oil. When the oil is hot, add the crab cakes and cook until golden on the underside, 3 to 4 minutes. Flip the cakes over and cook on the second side until golden, 3 to 4 minutes more, reducing the heat if needed to avoiding overcooking the exterior.
  2. Transfer the crab cakes to a platter and drizzle the vinaigrette over the top. Serve immediately.
beta
calories
369
fat
23g
protein
27g
carbs
15g
more
A Healthy Hunger http://ahealthyhunger.com/
Chicken Penne with Green Beans #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
310 calories
27 g
60 g
10 g
27 g
2 g
246 g
973 g
3 g
0 g
8 g
Nutrition Facts
Serving Size
246g
Servings
4
Amount Per Serving
Calories 310
Calories from Fat 89
% Daily Value *
Total Fat 10g
15%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Cholesterol 60mg
20%
Sodium 973mg
41%
Total Carbohydrates 27g
9%
Dietary Fiber 4g
14%
Sugars 3g
Protein 27g
Vitamin A
11%
Vitamin C
32%
Calcium
7%
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. 2 cups uncooked whole wheat penne
  2. 2 cups (1-inch) cut green beans (about 1/2 pound)
  3. 2 cups shredded cooked chicken breast
  4. 1/2 cup vertically sliced red onion
  5. 1/4 cup chopped fresh basil
  6. 1 1/2 teaspoons chopped fresh flat-leaf parsley
  7. 1 (7-ounce) bottle roasted red bell pepper, drained and cut into thin strips
  8. 2 tablespoons extra-virgin olive oil
  9. 2 tablespoons red wine vinegar
  10. 1 tablespoon cold water
  11. 1/2 teaspoon salt
  12. 1/2 teaspoon bottled minced garlic
  13. 1/4 teaspoon black pepper
Instructions
  1. Cook pasta in boiling water 7 minutes. Add green beans; cook 4 minutes. Drain and rinse with cold water; drain.
  2. Combine pasta mixture, chicken, onion, basil, parsley, and bell pepper in a large bowl, tossing gently to combine.
  3. Combine oil and remaining ingredients in a small bowl, stirring with a whisk. Drizzle over pasta mixture; toss gently to coat.
beta
calories
310
fat
10g
protein
27g
carbs
27g
more
A Healthy Hunger http://ahealthyhunger.com/

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