CHICKEN NUGGETS WITH BBQ DIPPING SAUCE
Yield: 4 servings (makes 24 nuggets)
Serving Size: 6 nuggets plus 1 rounded tablespoon of sauce Source: The New Family Cookbook for People with Diabetes
4 to 5 skinless, boneless chicken breasts (1 pound),
cut in 1x1x1/2-inch pieces (about 24 pieces)
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1 large egg, beaten, or 1/4 cup egg substitute
1/2 cup bread crumbs
1/3 cup prepared barbecue sauce
or Dijon and honey mustard barbecue sauce
Preheat the oven to 350 degrees F. Prepare a cookie sheet with non-stick pan spray.
Sprinkle the nugget with salt and pepper. Dip them in egg, then in bread crumbs. Place on the cookie sheet.
Bake for 15 minutes; turn them and bake 5 minutes longer, to a light golden brown.
Serve hot with barbecue sauce for dipping.
Nutritional Information Per Serving:
Calories: 220, Fat: 5g, Cholesterol: 122mg, Sodium: 649, Carbohydrate: 12g, Dietary Fiber: 1g, Sugars: 3g, Protein: 29g
Diabetic Exchanges: 1 Starch, 4 Very Lean Meat
Yield: 8 servings (2 sticks each)
Source: "Forbidden Foods Diabetic Cooking"
1 tablespoon canola oil
2/3 cup instant potato flakes
2 pounds firm white fish fillets, such as pollack, cod, or haddock, cut into 16 (4-inch) long, 1/2-inch-wide strips
Pinch seasoned salt
Pinch cayenne pepper
Preheat the oven to 400 degrees F.
Grease a baking sheet with the oil. Beat the egg in a small shallow bowl, and pour the potato flakes in a pie plate or shallow bowl. One at a time, dip the fish fillets in the egg mixture, then dredge in the potato flakes, pressing with your fingers to help the flakes adhere. Place the fish on the prepared baking sheet.
Sprinkle the fish with the seasoned salt and cayenne pepper. Bake, turning once, until puffy and golden, 20 to 25 minutes.
Nutritional Information Per Serving (2 sticks):
Calories: 126, Fat: 3 g, Cholesterol: 75 mg, Sodium: 78 mg, Carbohydrate: 3 g, Dietary Fiber: 0 g, Sugars: 0 g, Protein: 21g
Diabetic Exchanges: 3 Very Lean Meat
Fish on a Log
18 Gorton's Classic Breaded Fish Sticks
1 can cheese spread
72 fish shaped crackers
1. Prepare Gorton's Classic Breaded Fish Sticks according to package instructions.
2. Allow cooked sticks to cool 5 minutes, squirt cheese down each stick, place 4 fish shaped crackers on top of cheese and serve immediately.
4 Fish Sticks
One apple, cut in slices
Carrots, small baby carrots or one large carrot, cut into sticks
Celery, cut into sticks
¼ Cup buffalo sauce
¼ Cup Ranch dressing
¼ Cup honey
1) Prepare Fish Sticks
2) Arrange apple slices, carrot and celery sticks on large dish, or each in their own small bowl.
3) Pour buffalo sauce, Ranch dressing and honey into separate ramekins and place on large dish alongside cooked Fish Sticks
4) Serve to your kids and let them dip!
4 Fish Sticks
¼ Cup ketchup
¼ Cup Tartar Sauce
¼ Cup fish shaped crackers
1) PrepareFish Sticks according to instructions.
2) Pour Ketchup, Tarter Sauce and crackers into separate ramekins and place on large dish alongside cooked Fish Sticks
4) Serve to your kids and let them dip their fish sticks into the sauce and then into the fish crackers and eat them up!
Grilled Cheese and Ham Sandwich
2 tablespoons Kraft FF Mayo
1/2 tsp. prepared mustard
4 sliced reduced calorie bread
1 (2.5 oz) package Carl Buddig 90% lean ham
2 (3/4 oz) slices Kraft Reduced fat American or Cheddar Cheese
Spray a large skillet with butter-flavored cooking spray. In a small bowl, combine mayonaise and mustard. Spread mayo mixture evenly over 2 sliced of bread. Evenly divide ham slices on prepared bread slices. Top each with 1 slice cheese and remaining slice of bread. Place sandwiches in prepared skillet. Cover and brown on medium heat about 3 minutes. Quickly spray tops of bread with butter-flavored cooking spray and flip sandwiches over. Cover skillet again and brown just until cheese is melted, about 1-2 minutes. Serve at once.
HE 2 1/4 Protein, 1 Bread, 10 Optional cals
194 cals, 5 gm fat, 17 gm protein, 18 gm carbo, 907 sodium, 1 gm fiber
2 meat, 1 starch
HINT: Bread browns quickly to watch closely.