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Barbecued Chicken, Asparagus, Orange and Endive Salad, Steamed Spinach
Prep Cook Cals Fat Fat% Chol Pro Carb Fiber Sugar Sod.
35 min 45 min 431 9.6g 20% 135mg 63.4g 25.8g 8.8g 11.6g 846mg
 view detailed nutritional information
Dietary Exchanges: Milk: 0.1, Vegetable: 3.4, Fruit: 0.3, Bread: 0.0, Lean meat: 0.0, Fat: 1.1, Sugar: 0.1, Very lean meat protein: 6.8

Barbecued Chicken (Tandoori murgh)
From Lite and Luscious Cuisine of India by Madhu Gadia, M.S., R.D.
Prep: 15 min, Marinate: 4:00, Cook: 45 min.
  • 2 lbs. chicken pieces
  • 3/4 small onion
  • 1/3 cup tomato sauce
  • 1/3 cup nonfat plain yogurt
  • 3/4 tsp. fresh ginger, chopped
  • 2 cloves garlic
  • 1-1/4 tsp. coriander
  • 1/4 tsp. cayenne pepper, optional
  • 1-1/4 whole cloves
  • 3/4 tsp. cumin seeds
  • 2-3/4 cardamom pods
  • 3/4 tsp. salt
  • 3/4 tsp. garam masala, or other curry powder
  • 1/8 tsp. red food coloring

Remove the skin and all visible fat from the chicken pieces. (I often have the butcher skin the chicken.) Cut 2-3 slits, 1 inch long and 1/2 inch deep, in each piece of chicken. Place in a casserole dish and set aside. Cut onion into 4-5 pieces. In a blender jar put onion, tomato sauce, yogurt, ginger, garlic cloves, coriander, cayenne pepper, cloves, cumin seeds, cardamom pods, salt, garam masala and red food coloring. Blend to a smooth paste. Pour the tandoori paste on the chicken and turn pieces to thoroughly coat with spices. Cover with a lid or plastic wrap and marinate in the refrigerator 4-24 hours. Preheat oven to 400°F. Remove chicken pieces from the marinade, saving marinade. Arrange pieces in a broiler pan. Bake uncovered in the middle of the oven for 30 minutes. Turn pieces over and brush with remaining marinade. Bake for 10-15 minutes until chicken is tender. Turn oven to broil. Turn pieces over once again and broil for 5 minutes to get a nice red color. Transfer to a serving platter. Serve with lemon wedges or squeeze lemon juice over the chicken before eating, if desired.

Per serving: calories 283, fat 3.2g, 11% calories from fat, cholesterol 132mg, protein 54.5g, carbohydrates 6.5g, fiber 1.0g, sugar 3.8g, sodium 402mg, diet points 6.2.

The recommended wine is: Chardonnay.


Asparagus, Orange and Endive Salad
From The American Diabetes Association's Flavorful Seasons Cookbook
ADA Bookstore: 1-800-232-6733
Prep: 15 min, Cook: 5 min.
  • 2-1/2 cups fresh asparagus, diagonally sliced
  • 2 cups endive leaves, torn
  • 2 small oranges, peeled, sliced into rings and seeded
  • 1 small red onion, very thinly sliced
  • 1/3 cup raspberry vinegar
  • 2 Tbs. canola oil
  • 1 Tbs. orange juice
  • 1 Tbs. sugar
  • salt and pepper

Add asparagus to a large pot of boiling water and blanch for 1 minute. Drain and plunge asparagus into bowl of cold water. Drain again. Dry the asparagus. Combine with endive, oranges, and red onion. Whisk together remaining dressing ingredients. Add dressing to asparagus-endive mixture, toss well, and serve. Note: Ideally diabetics should meet with a professional dietitian to plan an individualized diet plan. There is no single diet that meets all the needs of everyone with diabetes.

This recipe serves 6 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 6 only.

Per serving: calories 89, fat 4.8g, 45% calories from fat, cholesterol 0mg, protein 2.2g, carbohydrates 11.2g, fiber 2.4g, sugar 7.9g, sodium 10mg, diet points 2.2.


Steamed Spinach
Prep: 5 min, Cook: 5 min.
  • 2 lbs. fresh spinach, washed and large stems discarded
  • 1 tsp. unsalted butter

Place spinach with water that clings to it in a large heavy saucepan over medium high heat. Add butter and salt and pepper to taste. Cover and cook spinach 3-5 minutes or until leaves begin to wilt. Remove from heat and drain thoroughly.

Per serving: calories 61, fat 1.5g, 19% calories from fat, cholesterol 3mg, protein 6.7g, carbohydrates 8.5g, fiber 5.4g, sugar 0.0g, sodium 159mg, diet points 0.8.