Serves 6
Marinade:
| 1/4 c | Honey |
| 3 Tbs | Red Wine Vinegar |
| 1/4 c | Low-Sodium Soy Sauce |
| 1 | Clove of Garlic , minced or 1/2 tsp bottled minced garlic |
| 2 Tbs | Finely Chopped Fresh Parsley |
| 2 Tsp | Grated Fresh Gingerroot or 1 tsp Ground Ginger |
| 1/2 Tsp | Freshly Ground Pepper |
| 6 | Chicken Breasts (about 31/2 to 4 lbs), skinned, all visible fat removed |
In a large bowl, combine all marinade ingredients and mix well.
Add chicken to marinade and turn to coat all pieces. Cover and refrigerate for at least 2 hours, turning occasionally.
Grilling Method:
Place chicken 6 inches from white-hot coals. Brushing pieces with marinade and turning them frequently, grill for 30 to 45 minutes, or until chicken is cooked through.
Broiling Method:
Preheat broiler. Arrange chicken pieces on baking sheet and place 5 inches from heat. Brushing pieces with marinade and turning them frequently, broil for 25 to 30 minutes, or until chicken is cooked through.
Nutrient Analysis:
| Calories | 142 |
| Protein | 26 g |
| Carbohydrates | 0 g |
| Cholesterol | 66 mg |
| Total Fat | 3 g |
| Saturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Monounsaturated Fat | 1 g |
| Fiber | 0 g |
| Sodium | 93 mg |
The above recipe has been taken from the American Heart Association Low-Fat Favorite Recipes.
Serves 4; 3 ounces per serving
| Vegetable Oil Spray | |
| 2 Tsp | Acceptable vegetable Oil |
| 1/2 Tsp | Grated Lemon Zest |
| 2 Tbs | Lemon Juice |
| 1 lb | Chicken Breast tenders, all visible fat removed |
| 2-3 Tbs | Chopped Fresh Oregano or 2-3 tsps dried, crumbled |
| 1 | Medium Clove of Garlic, minced, or 1/2 tsp bottled minced garlic |
| 1/4 Tsp | Paprika |
| 2 Tbs | Snipped Fresh Parsley |
Heat a large non-stick skillet over medium-high heat. Remove skillet from heat and spray with vegetable oil spray (being careful not to spray near a gas flame). Return to heat and add oil, lemon zest, and lemon juice, swirling to coat bottom.
Add chicken, oregano, and garlic to skillet; cook, covered, for 3-5 minutes, or until chicken begins to turn white. Turn chicken over; cook 3-5 minutes or until completely white on surface. With lid on skillet, pour all pan liquid into a small bowl, reserving liquid.
Cook chicken, uncovered for 2 minutes, or until lightly brown. Turn chicken over; cook 3-5 minutes, or until lightly brown.
Sprinkle paprika over chicken and return pan liquid to skillet. Cook for 3-5 minutes, or until chicken is no longer pink in center, stirring frequently. Garnish with parsley.
Nutrient Analysis:
| Calories | 152 |
| Protein | 26 g |
| Carbohydrates | 2 g |
| Cholesterol | 66 mg |
| Total Fat | 4 g |
| Saturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Monounsaturated Fat | 2 g |
| Fiber | 0 g |
| Sodium | 75 mg |
| Potassium | 328 mg |
| Calcium | 29 mg |
The above recipe has been taken from the American Heart Association Low-Salt Favorite Recipes.
Serves 4; 1 cup per serving
| 1 lb | Beef Tenderloin or Sirloin Steak, all visible fat removed |
| 1/8 Tsp | Pepper |
| 1 Tsp | Acceptable Vegetable Oil |
| 1/2 lb | Fresh Mushrooms, Sliced (about 2 1/2 cups) |
| 1 | Medium Onion , Sliced |
| 2 Cups | Low-sodium Beef Broth, Heated |
| 3 Tbs | All-Purpose Flour |
| 2 Tbs | No-Salt-Added Tomato Paste |
| 2 Tbs | Dry Sherry |
| 1 Tsp | Dry Mustard |
| 1/8 Tsp | Dried Oregano, Crumbled |
| 1/8 Tsp | Dried Dilweed, Crumbled |
| 1/4 Cup | Non-fat or Light Sour Cream |
Cut meat into thin strips about 2 inches long. Sprinkle with pepper.
Heat a large nonstick skillet over medium-high heat. Add oil and swirl to coat bottom. Cook meat for 1 minute.
Add mushrooms and onion; cook for 2 to 3 minutes, or until onion is translucent, stirring occasionally.
In a medium bowl, whisk together broth and flour. Add to skillet; bring to a boil. Reduce heat and simmer for 2 to 3 minutes, or until thickened, stirring constantly.
In a small bowl, whisk together remaining ingredients except sour cream. Stir into meat mixture. Simmer, covered, for 5 to 10 minutes, or until beef is tender.
Transfer about 1/4 cup sauce to a small bowl; add sour cream and whisk together. Stir back into skillet and cook for 5 minutes, or until warmed throughout.
Nutrient Analysis:
| Calories | 276 |
| Protein | 29 g |
| Carbohydrates | 16 g |
| Cholesterol | 72 mg |
| Total Fat | 10 g |
| Saturated Fat | 3 g |
| Polyunsaturated Fat | 1 g |
| Monounsaturated Fat | 4 g |
| Fiber | 2 g |
| Sodium | 92 mg |
| Potassium | 804 mg |
| Calcium | 51 mg |
The above recipe has been taken from the American Heart Association Low-Salt Favorite Recipes.
Serves 4
| 8 | Boneless Pork Loin Chops, cut 3/4 inch thick |
| Kosher Salt, (Optional) | |
| Coarsely Ground Black Pepper, (Optional) | |
| 1/4 Cup | Extra-Virgin Olive Oil |
| 1 Tsp | Finely Shredded Lemon Peel |
| 1/4 Cup | Lemon Juice |
| 1 Tbs | Chopped Fresh Tarragon or 1 tsp dried tarragon, crushed |
| 4 | Cloves Garlic, Minced (2 tsp minced) |
| 1/2 Tsp | Coarsely Ground Black Pepper |
If desired, season meat with kosher salt and pepper. Place meat in a self-sealing plastic bag set in a shallow dish. For marinade, combine oil, lemon peel, lemon juice, tarragon, garlic, and the 1/2 teaspoon pepper. Pour over meat. Seal bag; turn to coat meat. Marinate in the refrigerator for 30 minutes, turning bag occasionally.
Drain meat, reserving marinade, For a charcoal grill, place meat on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until done and juices run clear. Turn once and brush with reserved marinade halfway through grilling . Discard any remaining marinade.
For a gas grill, preheat grill. Reduce heat to medium. Place meat rack over heat. Cover and grill as above.
Nutrient Analysis:
| Calories | 196 |
| Protein | 25 g |
| Carbohydrates | 1 g |
| Cholesterol | 62 mg |
| Total Fat | 9 g |
| Saturated Fat | 3 g |
| Fiber | 0 g |
| Sodium | 46 mg |
The above recipe has been taken from the American Heart Association Low-Salt Favorite Recipes.
Serves 4
| 3 cups | Cooked brown rice |
| 2 Tsp | Olive Oil |
| 1/2 cup | Chopped Onion |
| 1 | Clove of Garlic , minced |
| 1 cup | Chopped Mushrooms |
| 1 cup | Frozen Peas & Carrots |
| 1/2 cup | Fat-free, Less Sodium Chicken Broth |
| 1 lb. | Medium Shrimp, Peeled & Deveined |
| 1/4 cup | Sliced Green Onion |
| Juice & Grated Rind of 1 Lemon |
Black pepper to taste.
Heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; saute minutes. Add mushrooms; saute 3 minutes. Stir in peas and carrots, broth and shrimp. Cover, reduce heat to medium, and cook 3 minutes or until shrimp are done.
Stir in rice, green onion, and remaining seasonings. Cook 3 minutes or until thoroughly neated, stirring constantly.
Serve this rice pot in large bowls and accompany with a large tossed salad.
Nutrient Analysis:
| Calories | 233 |
| Protein | 20 g |
| Carbohydrates | 29 g |
| Cholesterol | 116 mg |
| Total Fat | 4.2 g |
| Saturated Fat | .5 g |
| Trans Fat | 0 g |
| Dietary Fiber | 3.5 g |
| Sodium | 158 mg |
Serves 4; 1-1/2 cups per serving
| 1 cup | Brown Rice, Dry |
| 2 cups | Water |
| 3/4 cup | Roasted Chicken Breast, Cubed |
| 1/2 cup | Green Peas |
| 1/4 cup | Diced Bell Pepper |
| 1/4 cup | Chopped Green Onion |
| 1 tsp | Ground Cumin |
| 1 tsp | Coriander |
| 1 tsp | Granulated Garlic |
| 1/4 tsp | Annato (optional for color or use paprika) |
Place all ingredients into a rice cooker and cook until done, about 30 minutes. Serve hot.
This recipe goes well with a large tossed salad. It is a great way to use up cooked leftover chicken or turkey.
Total Preparation & Cooking Time: 45 (15 Prep, 30 Cook)
Nutrient Analysis:
| Calories | 244 |
| Protein | 12.7 g |
| Carbohydrates | 43.6 g |
| Cholesterol | 22 mg |
| Total Fat | 1.4 g |
| Saturated Fat | .4 g |
| Trans Fat | 0 g |
| Sugars | 1.9 g |
| Dietary Fiber | 2.5 g |
| Sodium | 23 mg |
| Iron | 1 mg (5%) |
| Calcium | 23 mg (2 %) |
| Vitamin A | 201.4iu (4%) |
| Vitamin C | 9.8 mg (16%) |
Diabetic Exchanges:
Bread & Starch: 1.5
Fat: 2.0
Lean Meat: 0.5
Vegetable: 1.0
Penne with Shrimp and Asparagus
Serves 4; 1 cup per serving
| 1 cup | Whole Wheat Penne |
| 1 tbs | Olive Oil |
| 2 cups | Chopped Red Onion |
| 2 | Minced Garlic Cloves |
| 8 oz | Medium Shrimp, Peeled and Deveined |
| 1/2 tsp | Dried Oregano |
| 1/4 tsp | Crushed Red Pepper |
| 14.5 oz | Can Diced Tomatoes with Basil, Garlic, and Oregano, undrained |
| 2 tbs | Shreded Fresh Parmesan Cheese |
Cook penne pasta according to package directions. Drain in colander.
Meanwhile, heat oil in a large skillet over medium-high heat. Add asparagus, onion, garlic, and shrimp; saute for 5 minutes.
Add oregano, pepper, and tomatoes; cook over medium-low heat 3 minutes or until heated through. Stir in cooked penne; sprinkle with cheese.
Nutrient Analysis:
| Calories | 236 |
| Protein | 18 g |
| Carbohydrates | 27 g |
| Cholesterol | 88 mg |
| Total Fat | 5.5 g |
| Saturated Fat | 1 g |
| Trans Fat | 0 g |
| Dietary Fiber | 4 g |
| Sodium | 288 mg |