Diabetes-Friendly Dinner Recipes

EatingWell Healthier Recipes Eating Well, Inc.
1
Five-Spice Chicken & Orange Salad ....................................................... 2
Grilled Salmon & Zucchini with Red Pepper Sauce ............................ 3
Mushroom & Wild Rice Frittata ............................................................... 4
Cheese Enchiladas with Red Chile Sauce .............................................. 5
Seared Strip Steaks with Horseradish-Root Vegetable Slaw ........... 6
Paprika-Herb Rubbed Chicken ................................................................. 7
Leek & Lemon Linguine .............................................................................. 8
Creamy Green Chile Chicken Soup ........................................................ 9
Diabetes-Friendly
Dinner Recipes
EatingWell Healthier Recipes Eating Well, Inc. 2
Five-Spice Chicken & Orange
Salad
Makes: 4 servings
Active time: 35 minutes Total: 35 minutes
To make ahead: Prepare through Step 2. Store
the chicken in an airtight container in the refrig-
erator for up to 2 days. Slice and serve chilled.
Heart Health Diabetes Weight Loss Gluten Free

Five-spice powder is a Chinese seasoning short-
cut combining multiple flavors in one convenient
package. Tossed with orange juice and chicken,
it makes a terrific salad with a complex, layered
taste that belies the simple recipe.
6 teaspoons extra-virgin olive oil, divided
1 teaspoon five-spice powder (see Tips)
1 teaspoon kosher salt, divided
teaspoon freshly ground pepper, plus
more to taste
1 pound boneless, skinless chicken
breasts, trimmed
3 oranges
12 cups mixed Asian or salad greens
1 red bell pepper, cut into thin strips
cup slivered red onion
3 tablespoons cider vinegar
1 tablespoon Dijon mustard
1. Preheat oven to 450F. Combine 1 teaspoon
oil, five-spice powder, teaspoon salt and
teaspoon pepper in a small bowl. Rub the
mixture into both sides of the chicken breasts.
2. Heat 1 teaspoon oil in a large ovenproof
nonstick skillet over medium-high heat. Add
chicken breasts; cook until browned on one side,
3 to 5 minutes. Turn them over and transfer the
pan to the oven. Roast until the chicken is just
cooked through (an instant-read thermometer
inserted into the center should read 165F), 6 to
8 minutes. Transfer the chicken to a cutting
board; let rest for 5 minutes.
3. Meanwhile, peel and segment two of the
oranges (see Tips), collecting segments and
any juice in a large bowl. (Discard membranes,
pith and skin.) Add the greens, bell pepper and
onion to the bowl. Zest and juice the remaining
orange. Place the zest and juice in a small
bowl; whisk in vinegar, mustard, the remaining
4 teaspoons oil, remaining teaspoon salt
and freshly ground pepper to taste. Pour the
dressing over the salad; toss to combine. Slice
the chicken and serve on the salad.
Per serving: 278 calories; 10 g fat (2 g sat, 6 g
mono); 63 mg cholesterol; 23 g carbohydrate;
0 g added sugars; 26 g protein; 7 g fiber; 491
mg sodium; 450 mg potassium.
Nutrition bonus: Vitamin C (170% daily value),
Vitamin A (140% dv), Iron (15% dv).
Carbohydrate servings: 1
Exchanges: 1 fruit, 1 vegetable, 3 lean meat,
1 fat
Tips:
Often a blend of cinnamon, cloves, fennel
seed, star anise and Szechuan pepper-
corns, five-spice powder was originally
considered a cure-all miracle blend
encompassing the five elements (sour,
bitter, sweet, pungent, salty). Look for it in
the supermarket spice section.
To segment citrus: With a sharp knife,
remove the skin and white pith from the
fruit. Working over a bowl, cut the
segments from their surrounding
membranes. Squeeze juice into the bowl
before discarding the membranes.
Grilled Salmon & Zucchini with
Red Pepper Sauce
Makes: 4 servings
Jazz up simply grilled salmon and summer
vegetables with a zesty sauce based on the
classic Spanish romesco. Made with roasted
red peppers, tomatoes and almonds, this
sauce is a great match for any seafood, poultry
or vegetables. Using smoked paprika brings
out the flavors from the grill. Serve with grilled
baguette.
cup sliced almonds, toasted (see Tips)
cup chopped jarred roasted red peppers
cup halved grape or cherry tomatoes
1 small clove garlic
1 tablespoon extra-virgin olive oil
1 tablespoon sherry vinegar or red-wine
vinegar
1 teaspoon paprika, preferably smoked
teaspoon salt, divided
teaspoon freshly ground pepper, divided
1 pounds wild-caught salmon fillet,
skinned (see Tips) and cut crosswise
into 4 portions
2 medium zucchini or summer squash (or
1 of each), halved lengthwise
Canola or olive oil cooking spray
1 tablespoon chopped fresh parsley for
garnish
1. Preheat grill to medium.
2. Process almonds, peppers, tomatoes,
garlic, oil, vinegar, paprika, teaspoon salt
and teaspoon pepper in a food processor or
blender until smooth; set aside.
3. Coat salmon and zucchini (and/or summer
squash) on both sides with cooking spray,
then sprinkle with the remaining teaspoon
salt and teaspoon pepper. Grill, turning
once, until the salmon is just cooked through
and the squash is soft and browned, about 3
minutes per side.
4. Transfer the squash to a clean cutting
board. When cool enough to handle, slice into
-inch pieces. Toss in a bowl with half of the
reserved sauce. Divide the squash among 4
plates along with a piece of salmon topped
with some of the remaining sauce. Garnish
with parsley, if desired.
Magnesium & Vitamin A (20% dv), omega-3s.
Carbohydrate servings:
Exchanges: 1 vegetable, 4 lean meat, 1 fat
Tips:
To toast chopped or sliced nuts, stir
constantly in a small dry skillet over
medium-low heat until fragrant and lightly
browned, 2 to 4 minutes.
Wild-caught salmon from the Pacific
(preferably Alaskan) is considered the best
choice for the environment because it is
more sustainably fished and has a larger,
more stable population. Farmed salmon,
including Atlantic, should be avoided, as it
endangers the wild salmon population. For
more info, visit Monterey Bay Aquarium
Seafood Watch at seafoodwatch.org.
To skin a salmon fillet, place on a clean
cutting board, skin side down. Starting at
the tail end, slip the blade of a long, sharp
knife between the fish flesh and the skin,
holding the skin down firmly with your
other hand. Gently push the blade along at
a 30 angle, separating the fillet from the
skin without cutting through either.
Mushroom & Wild Rice Frittata
Makes: 6 servings
Active time: 45 minutes Total: 1 hour
To make ahead: Prepare the rice (Step 1), cool
and store airtight in the refrigerator for up to 3
days.
Packed with a flavorful medley of chewy wild rice
and three kinds of mushrooms, this satisfying
frittata is perfect for Sunday brunch. Dont worry
if you can only find one kind of mush room
the richly aromatic top of baked Parmesan and
crisp prosciutto will make up for it.
Wild Rice
2 cups water
cup wild rice (see Tip), rinsed
teaspoon salt
Frittata
5 large eggs
2 large egg whites
2 tablespoons chopped fresh parsley
teaspoon salt, divided
teaspoon freshly ground pepper,
divided
teaspoon ground nutmeg
2 teaspoons extra-virgin olive oil
1 cup chopped red onion
1 tablespoon minced fresh rosemary
or 1 teaspoon dried
1 pound mixed mushrooms (cremini,
white button, shiitake), sliced
cup finely shredded Parmesan cheese
4 thin slices prosciutto (about 2 ounces),
chopped
1. To prepare wild rice: Combine water, rice
and salt in a small heavy saucepan; bring to a
boil. Cover, reduce heat to maintain a simmer
and cook until the rice is tender with a slight
bite, 40 to 50 minutes. Drain; youll have about
1 cups cooked rice.
2. To prepare frittata: About 30 minutes after
you start cooking the rice, beat eggs and egg
whites in a large bowl with parsley, teaspoon
salt, teaspoon pepper and nutmeg.
3. Position rack in upper third of oven; preheat
broiler.
4. Heat oil in a 10-inch ovenproof skillet, prefer-
ably cast-iron, over medium heat. Add onion
and the remaining teaspoon each salt and
pepper; cook, stirring, until softened, about 3
minutes. Stir in rosemary, then add mushrooms
and cook, stirring frequently, until they release
their liquid and the pan is dry, 6 to 8 minutes.
Reduce heat to medium-low; stir in the rice.
5. Pour the reserved egg mixture evenly over the
rice and vegetables. Partially cover and cook
until set around the edges, about 5 minutes.
Sprinkle with Parmesan and pro sciutto. Place
the pan under broiler and broil until the eggs
are set and the top is nicely browned, about 2
minutes. Let stand for 5 minutes before serving.
Exchanges: 1 starch, 2 medium-fat protein
Tip: Regular wild rice takes 40 to 50
minutes to cook. To save time, look for
quick-cooking varieties, which can be on
the table in less than 30 minutes, or instant
wild rice, which is done in 10 minutes or
less.
Cheese Enchiladas with
Red Chile Sauce
Makes: 8 servings
Active time: 45 minutes Total: 1 hours
To make ahead: Cover and refrigerate the
sauce (Step 1) for up to 3 days.
Intense, earthy and absolutely addictive, New
Mexicos cheese enchiladas showcase red
chile sauce at its most elemental, thickly
blanketing tortillas and melted Cheddar. Weve
added some extra creaminess and body with
locally popular pinto beans, to cut down on
the classics load of saturated fat. Top with
shredded lettuce and minced onion.
Red Chile Sauce
2 teaspoons canola oil
cup minced white onion
1 clove garlic, minced
cup mild-to-medium-hot red New
Mexican chile powder
2 cups vegetable broth or reduced-
sodium chicken broth
1 cup water
teaspoon dried oregano, preferably
Mexican
teaspoon salt
Enchiladas
1 15-ounce can pinto beans, rinsed and
mashed, or nonfat refried beans
2 tablespoons low-fat plain yogurt
12 6-inch corn tortillas, blue corn if
available
2 cups shredded sharp Cheddar cheese
(8 ounces), divided
cup minced white onion, plus more for
garnish
1. To prepare sauce: Heat oil in a medium
saucepan over medium heat. Add cup
onion; cook, stirring, until it begins to soften,
about 1 minute. Stir in garlic and continue
cooking until the onion is translucent and soft,
about 2 minutes more. Stir in chile powder.
Add broth, water, oregano and salt. Bring to a
boil. Reduce heat to a simmer and cook until
thickened and reduced by about one-third,
about 20 minutes. (The sauce should be thick
enough to coat a spoon lightly.)
2. To prepare enchiladas: Preheat oven to
400F. Coat a 7-by-11-inch (or similar-size
2-quart) baking dish with cooking spray.
3. Combine beans and yogurt in a small bowl.
4. Spread about cup of the sauce in the
baking dish. Arrange 4 tortillas in the dish,
overlapping them to cover the bottom. Top
with half the bean mixture, using the back of a
spoon to spread it thin. Scatter cup cheese
and 2 tablespoons onion on top of the beans.
Top with one-third of the remaining sauce, 4
tortillas, the remaining bean mixture, cup
cheese and the remaining 2 tablespoons
onion. Spread half of the remaining sauce on
top and cover with the remaining 4 tortillas.
Top with the remaining sauce and the remain-
ing cup cheese.
5. Bake the enchiladas until hot and bubbling,
15 to 20 minutes. Let stand for 5 minutes
before serving. Serve with additional minced
onion, if desired.
Nutrition bonus: Vitamin A (58% daily value),
Calcium (27% dv).
Exchanges: 2 starch, 2 medium-fat meat
Seared Strip Steaks with
Horseradish-Root Vegetable Slaw
Makes: 4 servings, 3-4 ounces steak &
generous cup slaw each
Steaks are often served with hearty accompa-
niments like mashed potatoes, which can
make the whole meal seem heavy. Here we
lighten things up by topping pan-seared steaks
with a raw slaw dressed with pungent horse-
radish vinaigrette. We use shredded beets,
turnips and carrots, but feel free to change up
the combination of vegetables based on what
youre pulling from the garden.
3 cups shredded peeled root vegetables,
such as beets, carrots, celeriac and/
or turnips (see Tips)
2 teaspoons plus 1 tablespoon extra-
virgin olive oil, divided
3 tablespoons chopped fresh dill, divided
teaspoon kosher salt, divided
1 pound strip steak (1-1 inch thick)
trimmed and cut into 4 portions
teaspoon freshly ground pepper
cup water
cup white balsamic (see Tips) or regular
balsamic vinegar
2-4 tablespoons prepared horseradish
1 tablespoon reduced-fat sour cream
1. Toss root vegetables, 2 teaspoons oil, 2
tablespoons dill and teaspoon salt in a
medium bowl. Set aside.
2. Sprinkle steaks with the remaining
teaspoon salt and pepper. Heat the remaining
1 tablespoon oil in a large skillet over medium-
high heat. Reduce heat to medium, add the
steaks and cook, turning once and adjusting
the heat as necessary to prevent burning, 3 to
5 minutes per side for medium-rare.
3. Remove the pan from the heat and transfer
the steaks to a clean plate to rest. Add water,
vinegar and horseradish to taste to the pan;
scrape up any browned bits. Stir any accumu-
lated juice from the steaks into the pan sauce.
Drizzle half the sauce (about cup) over the
vegetable slaw and toss to coat. Stir sour
cream and the remaining 1 tablespoon dill into
the sauce remaining in the pan. To serve,
divide the slaw and steaks among 4 plates and
drizzle with the pan sauce.
Nutrition bonus: Vitamin A (93% daily value),
Zinc (29% dv), Potassium (15% dv).
Carbohydrate servings:
Exchanges: 2 vegetable, 3 lean meat, 1 fat
Tips:
To prevent nicking your fingers on the
sharp holes of a box grater while shredding
round root vegetables, such as beets, shred
about half the vegetable, then use a clean
dish towel to grip the remaining half (and
protect your fingers) as you shred. Or, use
the shredding blade on your food processor
and let the machine do the work for you.
White balsamic vinegar is unaged balsamic
made from Italian white wine grapes and
grape musts (unfermented crushed
grapes). Its milder in flavor than aged,
dark-colored balsamic vinegar. Look for it
near other vinegars in well-stocked super-
markets or specialty food shops.
Paprika-Herb Rubbed Chicken
Makes: 4 servings
Active Time: 5 minutes Total: 25 minutes
To make ahead: Store the rub in an airtight
container for up to 3 months; coat the chicken
with the rub up to 30 minutes before grilling or
broiling.
A simple combination of herbes de Provence,
paprika, salt and pepper makes a flavorful rub
for chicken, or try it with steak or tofu.
1 tablespoon herbes de Provence (see
Tips)
2 teaspoons paprika
teaspoon kosher salt
1-1 pounds boneless, skinless chicken
breast (see Tips)
1. Combine herbes de Provence, paprika, salt
and pepper in a small bowl.
2. Coat both sides of chicken with the rub up
to 30 minutes before grilling or broiling.
3. Preheat grill to medium-high or position a
rack in upper third of oven and preheat broiler.
4. To grill: Oil the grill rack (see Tips). Grill the
chicken, turning once, until an instant-read
thermometer inserted into the thickest part
registers 165F, 4 to 8 minutes per side.
To broil: Line a broiler pan (or baking sheet)
with foil and coat with cooking spray. Place the
chicken on the foil. Broil, watching carefully
and turning at least once, until an instant-read
thermometer inserted into the thickest part
registers 165F, 10 to 15 minutes total.
Exchanges: 3 lean meat
Tips:
Herbes de Provence is a mixture of dried
herbs commonly used in the south of
France. You can find it in well-stocked
supermarkets, in the bulk spice section at
some natural-foods stores and/or gourmet
markets. To make your own: Mix 1 table-
spoon each (or equal proportions) dried
thyme, rosemary, oregano, marjoram and
savory. If desired, add a pinch of dried
lavender and crushed aniseed.
Its difficult to find an individual chicken
breast small enough for one portion.
Removing the thin strip of meat from the
underside of a 5-ounce breastthe
chicken tenderremoves about 1 ounce of
meat and yields a perfect 4-ounce portion.
Wrap and freeze the tenders and when you
have gathered enough, use them in a
stir-fry or for oven-baked chicken fingers.
Oiling a grill rack before you grill foods
helps ensure that the food wont stick. Oil a
folded paper towel, hold it with tongs and
rub it over the rack. (Do not use cooking
spray on a hot grill.) When grilling delicate
foods like tofu and fish, it is helpful to coat
the food with cooking spray.
Leek & Lemon Linguine
Makes: 4 servings, about 1 cup each
This simple pasta recipe has bold lemony
flavor. Its nice with a salad for a light supper or
serve it along with seared fish, shrimp or
chicken. Vary it as you pleaseadd a bit of
crumbled goat cheese, chopped rinsed
capers, shelled edamame or thin strips of
yellow bell pepper.
8 ounces whole-wheat linguine or
spaghetti
2 large lemons, plus lemon wedges for
garnish
1 medium leek (white and pale green
parts only), thinly sliced and rinsed
well
1 tablespoon extra-virgin olive oil
cup chopped flat-leaf parsley, divided
2 cloves garlic, crushed
teaspoon salt
cup finely grated Parmesan cheese,
divided
cup snipped fresh chives, divided
1. Cook pasta in a large pot of boiling water
until just tender or according to package direc-
tions. Reserve 1 cups of the cooking liquid
and drain the pasta in a colander.
2. Meanwhile, finely grate 1 tablespoon zest
(see Tip) and squeeze cup juice from the 2
lemons; set the juice aside. Pat leek slices dry.
Heat oil in a large nonstick skillet over
medium-high heat. Add the leek, the lemon
zest, cup parsley, garlic, salt and pepper.
Cook, stirring frequently, until the leek is lightly
browned and softened, about 6 minutes.
3. Add the pasta, 1 cup of the reserved
cooking liquid, the reserved lemon juice and
the remaining cup parsley to the pan. Cook,
stirring constantly, until the liquid is mostly
absorbed, 30 seconds to 1 minute. Add the
remaining cup liquid, if desired. Remove
from the heat. Discard the garlic. Toss the
pasta with cup Parmesan and 2 table-
spoons chives. Transfer to a serving bowl or
bowls; sprinkle with the remaining cup
Parmesan and 2 tablespoons chives and serve
with lemon wedges, if desired.
mono); 13 mg cholesterol; 48 g carbohydrate,
0 g added sugars, 15 g protein; 8 g fiber; 388
Vitamin A (26% dv), Magnesium (25% dv), Cal-
cium (22% dv), Iron (18% dv), Folate (17% dv).
Exchanges: 2 starch, 1 vegetable, 1
medium-fat meat, 1 fat
Tip: When we call for citrus zest (i.e.,
teaspoon lemon zest) we are referring to
the finely grated outer rind (not including
the white pith) of the citrus fruit. Use a
microplane grater or the smallest holes of a
box grater to grate the zest.
Creamy Green Chile
Chicken Soup
Makes: 4 servings, 1 cups each
Heres a favorite Southwestern chicken soup
recipe featuring the exquisite New Mexican
green chile (but poblano peppers work well
too). Traditional versions of this creamy green
chile chicken soup recipe are made with heavy
cream or half-and-half, but our recipe for this
healthy chicken soup is made creamy with
thickened low-fat milk.
1 pound boneless, skinless chicken
breast, trimmed
2 cups reduced-sodium chicken broth
4 New Mexican green chiles or poblano
peppers (see Tip)
cup dry white wine
cup all-purpose flour
2 cups reduced-fat milk
teaspoon salt
teaspoon ground white pepper
teaspoon dried oregano, preferably
Mexican
2 tablespoons minced cilantro
1. Preheat grill to medium-high (if grilling
chiles) or preheat oven to 400F (if roasting
chiles).
2. Place chicken and broth in a large sauce-
pan; bring to a boil. Cover, reduce heat to a
simmer and cook, turning the chicken halfway
through, until no longer pink in the middle, 10
to 15 minutes, depending on size. Remove
from the heat. Transfer the chicken to a clean
cutting board, leaving the broth in the pan.
When cool enough to handle, shred or chop
the chicken into bite-size pieces.
3. Meanwhile, grill chiles, turning frequently,
until blistered on all sides, about 15 minutes.
(Alternatively, roast on a baking sheet, turning
once or twice with tongs, until blackened in
places, 15 to 20 minutes.) When cool enough
to handle, peel and remove stems and seeds.
Finely chop 2 chiles; puree the other 2 in a
food processor or blender with cup of the
hot broth.
4. Whisk cup of the broth in a bowl with
wine and flour until smooth. Return the pan
with the broth to medium heat and whisk in the
flour mixture until well combined. Stir in the
chopped and pureed chiles and the chicken.
Add milk, salt, white pepper and oregano;
heat, stirring frequently, until steaming and
hot, but not boiling, 10 to 15 minutes. Remove
from the heat and stir in cilantro.
Potassium (21% dv), Vitamin A (20% dv), Cal-
cium (18% dv), Iron & Magnesium (15% dv).
Exchanges: 1 starch, 1 vegetable, reduced-
fat milk, 3 lean meat
Tip: New Mexico chiles (aka Anaheim
chiles) are 7 to 10 inches long, ripen from
green to red and are mildly spicy. Poblano
peppers (sometimes called pasilla peppers)
are dark green in color, about 6 inches long
and can be fiery or relatively mild; theres no
way to tell until you taste them. The two can
be used interchangeably and are found at
most large supermarkets.
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About EatingWell health tags
A recipe checked
has limited saturated fat.
is low in calories and meets limits for Carbohydrate Servings.
has reduced calories (and limited saturated fat).
does not contain wheat, rye, barley or oats.
(Many processed foods, such as broths, soy sauce and other
condiments, may contain hidden sources of gluten. If a recipe
calls for a packaged [e.g., canned] ingredient, we recommend
that you carefully read the label to make sure you pick a brand
that does not contain a hidden source of gluten. Also, please
note that while a recipe may be marked Gluten Free, the
serving suggestions that accompany it may contain gluten.)
Photography by Ken Burris (pages 2-7); Carin Krasner (page 8); Andrew Scrivani (pages 1, 9).
Eating Well, Inc. All rights reserved.
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