DIET RECIPES ONLY

Chicken and Summer Squash

Straight from the garden and into the frying pan, this medley of fresh zucchini, yellow squash and tomatoes makes a vibrant accompaniment to sautéed chicken.

Prep Time: 15 Minutes
Cook Time: 15 Minutes
Ready In: 30 Minutes
Yields: 4 servings

INGREDIENTS
4 skinless, boneless chicken breast halves
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 tablespoon low-fat butter
1 tablespoon olive oil
3/4 pound yellow squash, sliced
3/4 pound zucchinis, sliced
1 medium tomato - peeled, seeded and chopped

DIRECTIONS

In a large nonstick skillet, melt butter in the oil over medium high heat. Season chicken with half of the salt and half of the pepper, and add it to skillet. Cook until lightly browned, about 2 minutes per side. Transfer to large plate or platter, and cover to keep warm.

Pour off fat from skillet, and add squash, zucchini, and tomato. Season with remaining salt and pepper. Cook and stir over medium-high heat until squash is slightly softened, about 3 minutes. Reduce heat, and return chicken to skillet. Cover partially. Cook until squash is soft, and chicken is white throughout but still juicy, about 5 minutes longer.

Transfer chicken to platter, and cover with foil to keep warm. Raise heat to high. Cook vegetable mixture, stirring often, until almost all of the liquid has evaporated, about 2 minutes. Arrange vegetables around chicken, and serve.

Amount Per Serving
Calories: 200
Total Fat: 5.2g
Cholesterol: 76mg
Sodium: 404mg
Total Carbs: 6.4g
Dietary Fiber: 3g
Protein: 29.3g

 

No, I haven't made it yet, but I'm planning to. It came in an email to me this morning and sounded good. If you make it first, let me know how it turned out.

 

7-UP CHICKEN IN CROCKPOT

6-8 boneless, skinless chicken breast halves
2 TBLS fat free butter
1½ cans of Diet 7-Up
1 tsp. seasoning salt
1 tsp. parsley flakes

Place chicken in bottom of crockpot.

Add butter.

Mix 7-Up with salt and parsley and pour over top.

Cover and cook on LOW 6-8 hours.

 

Did you use the zucchini too? I'm going to the farmer's market tomorrow morning and see if I can get some squash. I might try the 7-UP chicken for supper tomorrow night.

A bird must have dropped a seed in my flower garden this spring. I am growing something large, but I don't know what it is!

It looks like a pumpkin vine, but it's not because I've grown pumpkins before and the blossoms are different. I guess I'm in for a surprise!

 

Pasta Primavera with Italian Turkey Sausage

Prep Time: 20 Minutes
Cook Time: 30 Minutes
Ready In: 50 Minutes
Yields: 8 servings

INGREDIENTS
1 (16 ounce) package uncooked farfalle pasta
1 pound hot Italian turkey sausage, cut into 1/2 inch slices
1/2 cup olive oil, divided
4 cloves garlic, diced
1/2 onion, diced
2 small zucchini, chopped
2 small yellow squash, chopped
6 roma (plum) tomatoes, chopped
1 green bell pepper, chopped
20 leaves fresh basil
2 teaspoons chicken bouillon granules
1/2 teaspoon red pepper flakes
1/2 cup grated Parmesan cheese

DIRECTIONS
Bring a large pot of lightly salted water to a boil. Place farfalle in pot and cook 8 to 10 minutes, until al dente; drain.

Place sausage in a large skillet over medium heat and cook until evenly brown; set aside.

Heat 1/4 cup oil in skillet. Stir in garlic and onion, and cook until tender. Mix in zucchini, squash, tomatoes, bell pepper and basil. Dissolve bouillon in the mixture. Season with red pepper. Stir in remaining oil. Continue cooking 10 minutes.

Mix pasta, sausage and cheese into skillet. Continue cooking 5 minutes, or until heated through.

 

Garlic Cheddar Chicken

Chicken breasts dipped in garlic butter and Cheddar bread crumbs: I never have any leftovers!

Prep Time: 15 Minutes
Cook Time: 40 Minutes
Ready In: 55 Minutes
Yields: 8 servings

INGREDIENTS
1/2 cup butter
4 cloves garlic, minced
3/4 cup dry bread crumbs
1/2 cup freshly grated Parmesan cheese
1 1/2 cups shredded Cheddar cheese
1/4 teaspoon dried parsley
1/4 teaspoon dried oregano
1/4 teaspoon ground black pepper
1/8 teaspoon salt
8 skinless, boneless chicken breast halves - pounded thin

DIRECTIONS
Preheat oven to 350 degrees F (175 degrees C).
Melt the butter in a saucepan over low heat, and cook the garlic until tender, about 5 minutes.

In a shallow bowl, mix the bread crumbs, Parmesan cheese, Cheddar cheese, parsley, oregano, pepper, and salt.

Dip each chicken breast in the garlic butter to coat, then press into the bread crumb mixture. Arrange the coated chicken breasts in a 9x13 inch baking dish. Drizzle with any remaining butter and top with any remaining bread crumb mixture.

Bake 30 minutes in the preheated oven, or until chicken is no longer pink and juices run clear.

 

Garlic Delicata (Diabetic Friendly)

"Very simple, and very good - semicircles of delicata squash dressed with olive oil and fresh parsley and garlic. You can serve this hot from the oven or at room temperature."

Original recipe yield: 8 servings.
Prep Time:15 MinutesCook Time:30 MinutesReady In:45 MinutesServings:8 (change)

INGREDIENTS:
3 delicata squash
1/4 cup olive oil
3 cloves garlic, minced
1/2 cup chopped fresh parsley

DIRECTIONS:
Preheat oven to 375 degrees F. Oil a 9x13 inch baking dish.
Peel delicata squash, slice in half lengthwise, and remove seeds. Cut into 1/2 inch thick slices. Place in baking dish, and toss with olive oil, garlic, and parsley.
Bake in preheated oven for 30 minutes, or until tender.

 

Chicken and Corn Chili (Diabetic Friendly)

This is an easy crock pot meal - use your imagination and season it up as you like! Great on a c-c-c-cold winter night! I serve this with grated cheese, sour cream, chopped cilantro and green onions, and flour tortillas on the side.

Original recipe yield: 6 servings.
Prep Time:15 Minutes
Cook Time:12 Hours
Ready In:12 Hours 15 Minutes
Servings:6

INGREDIENTS:
4 skinless, boneless chicken breast halves
1 (16 ounce) jar salsa
2 teaspoons garlic powder
1 teaspoon ground cumin
1 teaspoon chili powder
salt to taste
ground black pepper to taste
1 (11 ounce) can Mexican-style corn
1 (15 ounce) can pinto beans

DIRECTIONS:
Place chicken and salsa in the slow cooker the night before you want to eat this chili. Season with garlic powder, cumin, chili powder, salt, and pepper. Cook 6 to 8 hours on Low setting.

About 3 to 4 hours before you want to eat, shred the chicken with 2 forks. Return the meat to the pot, and continue cooking.

Stir the corn and the pinto beans into the slow cooker.

Simmer until ready to serve.

 

Pasta Pomodoro

An easy and light pasta with tomatoes and garlic. Just add cooked chicken breast or shrimp for a great main dish.

Prep Time: 15 Minutes
Cook Time: 15 Minutes
Ready In: 30 Minutes
Yields: 4 servings

INGREDIENTS
2 (8 ounce) packages angel hair pasta
1/4 cup olive oil
1/2 onion, chopped
4 cloves garlic, minced
2 cups roma (plum) tomatoes, diced
2 tablespoons balsamic vinegar
1 (10.75 ounce) can low-sodium chicken broth
crushed red pepper to taste
freshly ground black pepper to taste
2 tablespoons chopped fresh basil
1/4 cup grated Parmesan cheese

DIRECTIONS
Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 minutes or until al dente; drain.

Pour olive oil in a large deep skillet over high-heat. Saute onions and garlic until lightly browned.

Reduce heat to medium-high and add tomatoes, vinegar and chicken broth; simmer for about 8 minutes.

Stir in red pepper, black pepper, basil and cooked pasta, tossing thoroughly with sauce.

Simmer for about 5 more minutes and serve topped with grated cheese.

Servings Per Recipe: 4
Amount Per Serving
Calories: 515
Total Fat: 19.4g
Cholesterol: 6mg
Sodium: 401mg
Total Carbs: 70.7g
Dietary Fiber: 5.3g
Protein: 17g