Please enjoy these recipes, brought to you by the North Oaks Diabetes Education program and the North Oaks Dietetic Internship program.
Chicken Fingers with Dipping Sauce
Herb-Roasted Tomatoes
Sweet Potato Puffs
Dessert Nachos with Fruit Salsa
Chicken Fingers with Dipping Sauce
Makes 2 Servings
Serving size: 1 (182g)
Ingredients
Chicken Fingers
2 boneless, skinless chicken breasts
1 tablespoon plain low-fat yogurt
7 1/2 soda crackers, crushed
1/2 teaspoon dried thyme
1/4 teaspoon dried marjoram
1/8 teaspoon curry powder
dash of salt
Dipping Sauce
1/4 cup plain low-fat yogurt
1 tablespoon ketchup
1 tablespoon celery, finely chopped
1 teaspoon soy sauce
1/4 teaspoon garlic, finely chopped (or 1/4 tsp garlic powder)
1/8 teaspoon ground black pepper
• Trim visible fat from chicken; cut each breast into 6 even strips.
• Coat chicken pieces with yogurt.
• Combine cracker crumbs, thyme, marjoram and curry.
• Roll chicken strips in crumbs.
• Place chicken in single layer on cake rack set in baking pan.
• Bake at 375 degrees for 25 minutes or until crumbs are lightly browned and crisp.
• Remove from oven.
For Dipping Sauce: Combine yogurt, ketchup, celery, soy sauce, garlic (if desired) and pepper to taste. Serve as dip for chicken fingers.
Nutrition information per serving:
Calories: 213
Calories from Fat: 30
Total Fat: 3.4 g
Cholesterol: 70 mg
Sodium: 478 mg
Potassium: 460 mg
Total Carbohydrate: 3.3 g
Fiber: .7 g
Sugars: 4.6 g
Protein: 30.8 g
Herb-Roasted Tomatoes
Serving size: 3 halves
Ingredients
16 plum tomatoes, halved lengthwise
1/4 cup grated parmesan cheese
1 tablespoon dried oregano
1 tablespoon dried rosemary
1 tablespoon dried basil
1 teaspoon salt
1/2 teaspoon pepper
2 tablespoons olive oil
• Remove tomato seeds with a spoon.
• Place tomatoes, cut side up, on baking sheets coated with nonstick cooking spray.
• Sprinkle lightly with salt and pepper.
• Mix herbs together.
• Sprinkle tomatoes with herb mixture and parmesan cheese.
• Drizzle with oil.
• Bake at 350 degrees for 50-60 minutes.
Nutrition information per serving:
Calories: 77
Total Fat: 5.6 g
Protein: 2 g
Carbohydrates: 6 g
Fiber: 1.5 g
Sugars: 3.5 g
Cholesterol: 1.6 mg
Sodium: 189 mg
Sweet Potato Puffs
Makes 10 Servings
Serving size: 1 (114g)
Ingredients
2 pounds sweet potatoes, mashed
1/3 cup orange juice
1 3/4 oz liquid egg substitute
1 tablespoon orange peel
1/2 teaspoon nutmeg, ground
1/4 cup pecans, chopped
• Place mashed sweet potatoes in large bowl.
• Add orange juice, egg substitute, orange peel and nutmeg. Mix well.
• Preheat oven to 375 degrees.
• Spray baking sheet with nonstick cooking spray.
• Using #8 disher, spoon onto baking sheet, sprinkle pecan on top of mounds.
• Bake 30 minutes or until centers are hot.
Nutrition information per serving:
Calories: 130
Calories from Fat: 20
Total Fat: 2 g
Cholesterol: 0 mg
Sodium: 77 mg
Total Carbohydrate: 25 g
Fiber: 2 g
Sugars: 7 g
Protein: 2 g
Dessert Nachos with Fruit Salsa
Makes 10 servings
Serving size: 1
Ingredients
10-6” whole grain flour tortillas
1/2 cup sugar
1 1/2 tsp cinnamon
Water
Non-stick cooking spray
Fruit Salsa
2 cups strawberries (hull and cubed)
2 cups mandarin oranges (drained from juice)
1 cup kiwis (peeled and chopped)
• Preheat oven to 400 degrees.
• Mix sugar and cinnamon together in a bowl. Set aside.
• Using a pizza cutter, cut each tortilla into 6 wedges.
• Brush one side of each wedge with water and sprinkle with cinnamon/sugar mixture.
• Place wedges on a lightly oiled baking sheet and set in oven for 4-5 minutes or until golden.
• Remove and let cool.
• Hull, peel, and chop fruits as needed.
• Keep cool in refrigerator until nachos are all done.
• Serve fruit alongside dessert nachos.
Nutrition information per serving:
Calories: 250
Calories from Fat: 16
Total Fat: 2 g
Cholesterol: 0 mg
Sodium: 345 mg
Total Carbohydrate: 43 g
Dietary Fiber: 4 g
Sugars: 17 g
Protein: 4 g |
