RECIPE CORNER�����������������������������

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Artwork:� Fruits and vegetables

 

 

���� Send your great food ideas to the editor.� Your recipes

will be evaluated by dietitians, and if necessary, adjusted

to make them more diabetically appropriate.� Then he gets to

taste them...

�

���� Note:� This issue, all recipes are from COOKING WITH

THE DIABETIC CHEF, by Chris Smith, Published July 2000, by

the American Diabetes Association.� Price $19.95.

 

�������������� Grilled Portobello Mushrooms

 

Ingredients

 

1� Tbsp garlic, minced

2� tsp fresh rosemary, minced

2� Tbsp olive oil

2� Tbsp balsamic vinegar

2� Portobello mushroom caps

 

Instructions

 

���� In a small bowl, combine the garlic, rosemary, olive

oil, and vinegar.� Mix well.� Using a pastry brush, cover

both sides of the Portobello mushrooms with the mixture.

Cover and refrigerate for 30 minutes.

 

���� Preheat the grill or oven broiler.� Grill the mushrooms

on low heat, or place them on a rack that is low in the

oven.� Cook each side of the Portobello for five minutes.

Serve immediately.

 

���� Makes 4 servings.� Per serving:� 86 calories; 61

calories from fat; 6gm fat (0gm saturated); 0mg cholesterol;

9mg sodium; 6gm carbohydrate; 2gm protein.�� Exchanges:� �

vegetable, 2 fat.

 

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�Chicken Tenders with Roast Garlic, Mushrooms, and Onions

 

Ingredients

 

1� garlic bulb

2� tsp olive oil

1� lb chicken tenders, or boneless, skinless chicken

�� breasts, cut up into 3/4 inch strips

1� tsp salt

1� tsp pepper

�� cup all‑purpose flour

�� Tbsp olive oil

1� medium onion, sliced

�� lb mushrooms, sliced

3� green onions, chopped

 

Instructions

 

���� Preheat the oven to 350 F.� Slice the top of the garlic

bulb so that the garlic pieces are just exposed.� Place the

bulb on a small baking dish, and rub 1 tsp of olive oil over

the skin.� Put the garlic in the oven, and bake for 20‑30

minutes, or until the garlic bulb is soft to the touch.

Remove the garlic and allow it to cool.

 

���� Once cool, break open the garlic bulb, and squeeze the

garlic pulp from the skin.� Discard any skin or peel.� Puree

the roasted garlic in a food processor, until it is a paste.

 

���� Season the chicken tenders with salt and pepper.� Place

the flour in a separate shallow bowl, then dredge the

chicken through the flour until it is coated.� Heat 1 Tbsp

of olive oil in a pan, over medium‑high heat.� Add the

chicken to the pan, and cook until all sides are golden

brown, and the chicken is thoroughly cooked, about 8�� 10

minutes.� Remove the chicken from the pan, and set it aside.

 

���� Add 1/2 Tbsp of olive oil to the pan, and add the onions.

Cook until tender, about 5 minutes.� Add the mushrooms, and

cook for an additional 3 to 5 minutes, or until the mushrooms

are tender.� Add the chicken tenders and roasted garlic

puree to the pan.� Stir the contents together.� Serve

immediately, and garnish with chopped green onions.

 

���� Makes 4 (1 cup approx.) servings.� Per serving:� 268

calories; 99 calories from fat; 11gm total fat; 2gm

saturated fat; 63mg cholesterol; 26gm protein.� Exchanges:

3 very lean meat, 1‑12 vegetable, 2 fat.

 

���������� ��Grilled Marinated Pork Tenderloin

 

Ingredients

 

1/4� cup balsamic vinegar

2� Tbsp olive oil

1� Tbsp garlic, chopped

1� Tbsp fresh rosemary, minced

1� Tbsp oregano, minced

2� pork tenderloins, about 1‑1/4 lbs total

 

Instructions

 

���� In a medium bowl, combine the balsamic vinegar and the

garlic.� Add the olive oil slowly, while whisking to fully

combine.� Add the rosemary and oregano, and whisk for

another minute.� Place the pork tenderloins in a shallow

dish, and pour the marinade over them.� Refrigerate,

covered, overnight.� Turn the tenderloins periodically, to

allow marinade to soak in.

 

���� Preheat a grill or broiler to medium heat.� Place the

tenderloins on the grill, and discard the marinade.� Turn

the tenderloins periodically to cook fully.� Cook for 20�

25 minutes, or until the tenderloins reach an internal

temperature of 155� F.� Allow the meat to rest for 3�� 5

minutes before serving.

�

���� Makes four (4‑oz) servings.� Per serving:� 252

calories; 120 calories from fat; 13gm total fat; 3gm

saturated fat;� 84mg cholesterol; 61mg sodium; 1gm

carbohydrate; 30gm protein.� Exchanges:� 4 very lean meat, 2

fat.

 

����������������� Easy Blueberry Muffins

 

Ingredients

 

2/3� cup sugar

1/2� cup salt

2‑1/2 cups all‑purpose flour

1� Tbsp baking powder

1� large egg

1/4� cup reduced‑fat (2%) milk

1� tsp vanilla extract

1� cup fresh or frozen blueberries

 

Instructions

 

���� Preheat the oven to 400 F.� Combine sugar, salt, flour

and baking powder.� In a separate bowl, combine the liquid

ingredients.� Make a well in the center of the dry

ingredients, and add the liquid ingredients and the

blueberries.� Mix with a fork until it forms a loose batter.

�

���� Lightly coat a muffin pan with nonstick cooking spray.

Spoon the batter into the pan, until the cups are 3/4

filled.� Bake for 18�� 20 minutes, or until the tops are

golden brown and the centers are firm.

�

���� Makes 12 servings.� (Serving size:� one muffin):� Per

serving:� 227 calories; 65 calories from fat; 7gm total fat;

1gm saturated fat; 19mg cholesterol; 193mg sodium; 37gm

carbohydrate; 4gm protein.� Exchanges:� 2 starch, 1/2 fruit,

1‑1/2 fat.

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