Sautéed Duck Breast and Apples

Here is a version with an Italian flair
1 teaspoon (5 ml) ground allspice
1 teaspoon (5 ml) freshly ground pepper
1/4 teaspoon (1.25 ml) salt
4 skinless duck breasts, 5 ounces (150 g) each, all fat removed
refrigerated butte-flavored cooking spray
1 medium onion, 5 ounces (150 g), minced
2 large cloves garlic, minced
3 fresh sage leaves, minced or 1/4 teaspoon (1.25 ml) rubbed dried
1 teaspoon (5 ml) minced fresh rosemary or 1/4 teaspoon (1.25 ml) crushed dried
1/2 ounce (15 g) low fat, low-sodium ham, chopped
1/2 cup (120 ml) dry white wine
1/2 cup (120 ml) fat-free, no salt added canned chicken broth
2 medium Granny Smith or Fuji apples, 10 ounces total (300 g), cored and sliced
1 tablespoon (15 ml) red wine vinegar
extra fresh sage leaves for garnish (optional)

1. Combine the allspice, pepper, and salt; rub into the duck breasts. Allow to stand at room temperature for 15 minutes.
2. Lightly coat a nonstick skillet with cooking spray. Add the duck breasts and sauté over high heat until browned on both sides. Lower heat and cook until medium rare, about another 3 minutes per side. Do not overcook duck breast as it becomes dry and stringy. Transfer duck breasts to a heated platter; keep warm.
3. Add the onion, garlic, sage, rosemary, and ham to the skillet. Stir in wine and broth. Reduce liquid to about 1/3 cup (80 ml).
4. Spray another nonstick skillet with cooking spray and sauté apple slices with red winger until they begin to soften, about 4 minutes. Set aside.
5. Add the duck breasts to the reduced sauce and reheat. Place a duck breast on each of 4 serving plates. Top with equal portions of the sauce and apples. Serve immediately.

Per serving: 257 calories (23% calories from fat), 30 g protein, 7 g total fat (2.0 g saturated fat), 15 g carbohydrate, 3 g dietary fiber, 111 mg cholesterol, 259 mg sodium
Diabetic exchanges: 4 lean protein (meat), 1 carbohydrate (fruit)
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Mediterranean Roasted Chicken Breast

olive oil cooking spray
4 4-ounce (120 g) skinless chicken breasts, all visible fat removed
3 large cloves garlic, minced
1/2 small onion, minced, about 2 tablespoons (30 g)
1 red bell pepper, seeded, deveined and chopped
3 tomatoes, peeled, seeded, chopped, about 3/4 pound (360 g)
1/4 cup (60 ml) dry white wine
freshly ground pepper
1/4 cup(22.5 g) basil leaves, cut into thin slices, divided
extra basil for garnish

1. Preheat oven to 400° F ( 205° C., gas mark 6) Coat a non-stick skillet with cooking spray and sauté the chicken breasts until brown on both sides. Remove from pan and set aside.
2. Re-coat the skillet. Add the garlic and onions, and sauté, stirring for 3 minutes. Add the bell pepper, tomatoes, wine, and pepper to taste; cook for another 4 minutes.
3. Place the chicken breasts in a oven proof dish, place half of the sliced basil on top, and pour the tomato sauce around the chicken pieces. Cover securely with aluminum foil and bake for 20-25 minutes or until done.
4. Remove the chicken breasts to a serving platter and then reduce the sauce for 5 minutes until it thickens. Pour over the chicken and top with remaining basil. Serve either hot, or at room temperature.

Per serving: 169 calories (10 % calories from fat), 28 g protein, 2 g total fat (0.4 g saturated fat), 8 g carbohydrates, 2 g dietary fiber, 66 mg cholesterol, 84 mg sodium
Diabetic exchanges: 3 very lean meat, 0.5 carbohydrate (1.5 vegetable)
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Yummy...Chicken Pasta Salad

Ingredients

1/2 cup fat-free mayonnaise
3 Tablespoons low-sodium soy sauce
2 Tablespoons sherry
1/8 teaspoon ground ginger
1/4 teaspoon. pepper
1 cup cooked spiral pasta, drained
2 cups cooked boneless skinless chicken breasts, cut into bite-sized pieces
2 cups fresh snow peas, strings removed and blanched
2 green onions, sliced
1/2 cup water chestnuts, sliced
1/4 cup toasted almonds, for garnish

Directions

In a small bowl combine the mayonnaise, soy sauce, sherry, ground ginger, and pepper. Set aside. In a separate bowl combine pasta chicken, snow peas, green onions, and water chestnuts and toss with dressing mix. Refrigerate overnight. Sprinkle with toasted almonds before serving.

Nutritional Information
1 cup
1 salad

Serving size: 1 cup
Yield: 1 salad
Exchanges: 1/2 Fat, 1 1/2 Meat, 1/2 Starch, 1/2 Vegetable
Nutrition: 132 Calories (22% from fat), 13.3 g Protein, 11.1 g Carbohydrate, 3.2 g Fat

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Cinnamon Chocolate Pudding for Children With Diabetes

Ingredients

2 cups cold skim milk
1 package (4-serving size) JELL-O Chocolate Flavor Fat Free Sugar Free Instant Reduced Calorie Pudding & Pie Filling
1/2 teaspoon ground cinnamon
1/2 cup thawed COOL WHIP LITE Whipped Topping

Directions

Pour cold milk in medium bowl. Add pudding mix and cinnamon. Beat with wire whisk 1 minute. Gently stir in whipped topping. Spoon into dessert dishes. Refrigerate until ready to serve.

Nutritional Information
Serving size: 1/5 recipe
Yield: 5 servings
Exchanges: 1 Carbohydrate
Nutrition: 70 Calories, 4g Protein, 13g Carbohydrate [1g dietary fiber, 6g sugars], 1g Fat
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Turkey Casserole for Diabetic's

1/4 c. margarine
1/3 c. flour
1 c. turkey*
2 c. skim milk
1 1/2 tsp. salt
1/2 c. blanched almonds, slivered and toasted
1 c. brown rice, cook and should yield 4 c.
2 1/2 c. diced, cooked turkey
1 (3 or 4 oz.) can mushrooms, drained
1/2 c. chopped pimiento
1/3 c. chopped green pepper
*Or chicken broth made with 2 teaspoons chicken bouillon in 1 cup water.

Cook rice. In a large size pan, melt margarine, blend in flour. Stir in broth and milk. Cook over low heat until thickened, stirring constantly. Stir in remaining ingredients except almonds. Pour into spray treated 9"x13" pan. Top with almonds and bake at 350 degrees, uncovered. May omit salt for no salt low cholesterol diet.




Carrot Salad

1 1/2 c. grated carrots
1 c. raisins
1/2 c. sliced celery
1/2 c. chopped nuts
1/3 c. mayonnaise
1/4 tsp. salt (opt.)

Combine ingredients and chill. (Can use "light", no cholesterol mayonnaise.)
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Diabetic's Chocolate Chips

Chocolate Chip Cookies

1/4 c. margarine
1 tbsp. granulated fructose
1 egg
1 tsp. vanilla extract
3/4 c. flour
1/4 tsp. salt
1/2 c. mini semi-sweet chocolate chips

Cream together margarine and fructose, beat in egg, water and vanilla. Combine flour, baking soda and salt in sifter. Sift dry ingredients into creamed mixture, stirring to blend thoroughly. Stir in chocolate chips. Drop by teaspoonsful onto lightly greased cookie sheet about 2 inches apart. Bake at 375 degrees for 8 to 10 minutes.

Makes 30 cookies.




Orange Rice

1 c. rice, uncooked
1 c. water
1 c. orange juice
1 tsp. reduced calorie margarine
dash of salt
1 tbsp. orange rind, freshly grated
1/2 c. fresh orange sections, seeded

In a 2-quart microwave safe casserole, combine the rice, water, orange juice, margarine and salt. Cover, microwave on High for 5 minutes. Stir in the orange rind. Turn the bowl 1/4 turn. Microwave on High for an additional 10 minutes, turning the bowl after 5 minutes. Do not uncover the bowl. Allow to set covered for an additional 10 minutes or until all of the liquids have been absorbed. Immediately before serving, fluff with a fork, add orange sections and mix gently.

Makes about 6 (100 calories) servings.
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