Dinner Recipes

Shrimp Shell Salad

Ingredients

•  1 pound fresh or frozen extra-large shrimp in shells
•  Nonstick cooking spray
•  1/4 cup refrigerated or frozen egg product, thawed, or 2 egg whites, lightly beaten
•  3/4 cup finely crushed reduced-fat or reduced-sodium shredded wheat crackers
•  1/3 cup shredded coconut
•  1/4 teaspoon ground ginger
•  1/4 teaspoon ground black pepper
•  1 8.8 - ounce package cooked brown rice
•  1/2 cup chopped fresh mango or chopped jarred mango, rinsed and drained
•  1/3 cup sliced green onions
•  2 tablespoons snipped fresh cilantro

Directions

1.  Thaw shrimp, if frozen. Preheat oven to 450 degrees F. Lightly coat a large baking sheet with nonstick cooking spray; set aside. Peel and devein shrimp, leaving tails intact. Rinse shrimp; pat dry with paper towels.
2.  Place egg in a shallow dish. In another shallow dish, combine crushed crackers, coconut, ginger, and pepper. Dip shrimp into egg, turning to coat. Dip in coconut mixture, pressing to coat except leaving tail uncoated. Arrange shrimp in a single layer on the prepared baking sheet.
3.  Bake for 8 to 10 minutes or until shrimp are opaque and coating is lightly browned. Meanwhile, heat rice according to package directions. Transfer to a serving bowl. Stir in mango and green onions. Serve rice with shrimp; sprinkle with cilantro.

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 303 cal., 7 g total fat (2 g sat. fat), 129 mg chol., 249 mg sodium, 36 g carb. (3 g fiber, 4 g sugars), 23 g pro.

Diabetic Exchanges

Starch (d.e): 2.5; Lean Meat (d.e): 2.5

As it has moderate amounts of protein, unsaturated fats, chloestrol and sodium, it will help take the edge off hunger and, which, in turn can lower your blood sugar level. Plus,it  has a few other tricks up its sleeve. Pairing protein-rich foods with carbohydrates slows the rise in blood sugar. For instance, by pairing the shrimps with brown rice, your blood sugar level will take longer to peak than if you'd skipped the shrimps, because protein stimulates insulin release (in those of you who still produce insulin). In addition, it causes your stomach to empty more slowly, so when the shrimps and rice hit your stomach, they stick around a little longer. This in turn delays the starch from reaching your gut, where it's turned into glucose before entering your bloodstream. This delayed gastric emptying helps prevent sharp spikes in blood sugar. 

Feta-Stuffed Burgers

Feta stuffed chicken burgers Makes: 6 servings
Carb Grams Per Serving: 18

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Ingredients

•  1/4 cup refrigerated or frozen egg product, thawed
•  2 tablespoons water
•  1/3 cup rolled oats
•  1/4 teaspoon black pepper
•  1/8 teaspoon salt
•  1 pound lean ground beef
•  2 teaspoons Dijon-style mustard
•  1/3 cup crumbled feta cheese
•  3 English muffins, split and toasted
•  1 recipe Tomato-Basil Relish (see recipe below)
•  Fresh basil (optional)

Directions

1.  In a bowl stir together egg product and water. Stir in oats, pepper, and salt. Add beef; mix well. Shape mixture into twelve 1/4-inch-thick patties. Spread mustard on one side of 6 patties. Top with crumbled cheese. Place remaining patties on top of cheese, pressing edges to seal.
2.  For charcoal grill, place patties on the rack of an uncovered grill directly over medium coals. Grill for 12 to 14 minutes or until meat is done (160 degrees F). (For a gas grill, preheat grill. Reduce heat to medium. Place patties on grill rack over heat. Cover and grill as above.)
3.  Serve patties on toasted English muffin halves. Top with Tomato-Basil Relish. If desired, garnish with fresh basil. Makes 6 burgers.

Feta cheese and the lean beef contains monounsaturated and polyunsaturated fats and omega-3 fatty acids. These are the good fats. These fats actually help rid your bloodstream of LDL cholesterol, reducing your risk of developing arterial blockages.

Tomato-Basil Relish

Ingredients

• 2 chopped Roma tomatoes
• 1/3 cup chopped seeded cucumber
• 2 tablespoons thinly sliced green onion
• 1 teaspoon red wine vinegar
• 1 tablespoon snipped fresh basil or 1 teaspoon dried basil, crushed
• 1/8 teaspoon black pepper

Directions

1.  In a small bowl stir together tomato, cucumber, green onion, vinegar, basil, and pepper. Cover and chill for at least 4 hours or up to 24 hours.

Nutrition Facts Per Serving:

Servings Per Recipe: 6
PER SERVING: 239 cal., 10 g total fat (4 g sat. fat), 55 mg chol., 353 mg sodium, 18 g carb. (2 g fiber), 19 g pro.

Diabetic Exchanges

Fat (d.e): 0.5; Lean Meat (d.e): 2.5; Starch (d.e): 1

As the food is high in fiber, it keeps you feeling full for a longer period of time and thus reduces the chances of outburst sudden spikes in the glucose level. 

Baked Ratatouille-Sausage Penne

• 
  Makes: 6 servings
• Serving Size: 1 cup
• Carb Grams Per Serving: 30

•  3 uncooked turkey Italian sausage links (12 ounces total)
•  4 cloves garlic, minced
•  1 teaspoon olive oil
•  1 14 1/2 - ounce can no-salt-added diced tomatoes
•  3 tablespoons snipped fresh parsley
•  1/4 teaspoon crushed red pepper (optional)
•  1 pound eggplant, peeled and cut into 1/2-inch cubes
•  6 ounces dried whole wheat penne pasta (about 2-1/4 cups)
•  1/3 cup finely shredded Parmesan cheese
•  Snipped fresh parsley (optional)

Directions

1.  Preheat oven to 350 degrees F. Place sausage links in an unheated skillet. Add 1/2 inch of water to the skillet. Bring to boiling; reduce heat. Cover and simmer about 15 minutes or until juices run clear; drain off liquid. Cook for 2 to 4 minutes more or until browned, turning occasionally. Remove from heat. When cool enough to handle, cut sausages in half lengthwise; bias-cut into 1/2-inch-thick slices. Set aside.
2.  In a large skillet, cook garlic in hot olive oil for 1 minute. Stir in undrained tomatoes, the 3 tablespoons parsley, and, if desired, the crushed red pepper. Bring to boiling. Stir in eggplant. Reduce heat. Cover and simmer for 15 minutes.
3.  Meanwhile, cook pasta according to package directions, cooking it for the minimum time listed; drain. Return pasta to hot pan. Stir in eggplant mixture and sausage. Spoon into a 2-quart baking dish.
4.  Bake, covered, about 30 minutes or until heated through. Sprinkle with Parmesan cheese. Uncover and bake about 5 minutes more or until cheese melts. If desired, sprinkle with additional parsley. Makes 6 (1-cup) servings.

Nutrition Facts Per Serving:

Servings Per Recipe: 6
PER SERVING: 251 cal., 8 g total fat (2 g sat. fat), 39 mg chol., 559 mg sodium, 30 g carb. (6 g fiber), 17 g pro.

Diabetic Exchanges

Vegetables (d.e): 1; Starch (d.e): 1.5; Medium-Fat Meat (d.e): 1.5
It contains a good source of fibre from the whole wheat pasta and also good source of unsaturated fat from the lean meat. Unsaturated fats improve your ratio of good (HDL) to bad (LDL) cholesterol. Thus, this reduces the chances of fats and cholestrol building up in the coronary arteries, hence reducing the chances of heart attacks.

Mediterranean-Stuffed Chicken

• Makes: 4 servings
• Carb Grams Per Serving: 2

Ingredients

•  4 skinless, boneless chicken breast halves (1 to 1-1/2 pounds total)
•  1/4 cup crumbled reduced-fat feta cheese (1 ounce)
•  1/4 cup finely chopped, drained bottled marinated artichoke hearts
•  2 tablespoons finely chopped, drained bottled roasted red sweet peppers
•  2 tablespoons thinly sliced green onion
•  2 teaspoons snipped fresh oregano or 1/2 teaspoon dried oregano, crushed
•  1/8 teaspoon ground black pepper
•  Nonstick cooking spray

Directions

1.  Using a sharp knife, cut a pocket in each chicken breast by cutting horizontally through the thickest portion to, but not through, the opposite side. Set aside.
2.  In a small bowl, combine feta, artichoke hearts, roasted peppers, green onion, and oregano. Spoon evenly into pockets in chicken breasts. If necessary, secure openings with wooden toothpicks. Sprinkle chicken with black pepper.
3.  Coat an unheated large nonstick skillet with cooking spray. Preheat skillet over medium heat. Add chicken. Cook for 12 to 14 minutes or until no longer pink (170 degrees F), turning once.

Equipment

• Grilling directions: For a charcoal grill, place chicken on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until chicken is no longer pink (170 degrees F), turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place chicken on grill rack over heat. Cover and grill as above.)

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 171 cal., 5 g total fat (2 g sat. fat), 68 mg chol., 226 mg sodium, 2 g carb. (3 g sugars), 28 g pro.

Diabetic Exchanges

Lean Meat (d.e): 4; Fat (d.e): 1

As it has moderate amounts of protein, unsaturated fats, chloestrol and sodium, it will help take the edge off hunger and, which, in turn can lower your blood sugar level. Plus,it  has a few other tricks up its sleeve. Pairing protein-rich foods with carbohydrates slows the rise in blood sugar. In addition, it causes your stomach to empty more slowly, so when the chicken hit your stomach, they stick around a little longer. This in turn delays the starch from reaching your gut, where it's turned into glucose before entering your bloodstream. This delayed gastric emptying helps prevent sharp spikes in blood sugar.