Diabetic Foods
People with diabetes do not need to use "diabetic" or "dietetic" foods. They usually cost more than regular food and do not control diabetes any better. Using regular food is cheaper and lets everyone eat the same meal. When you have diabetes, it is important to read a food label. It has three parts - "Nutrition Facts," "Percent Daily Value," and "Ingredients." In diabetes control, the "Nutrition Facts" part is the most important. "Nutrition Facts" will show the calories and grams of protein, fat and carbohydrates in the stated serving size. The total carbohydrate number is the one to pay close attention to because almost all the carbohydrates we eat turn into blood sugar. The amount of carbohydrates eaten is more important than the kind eaten. "Sugar-free" and "no added sugar" means that table sugar was not used in that food. Other sweeteners that can turn into blood glucose may be in the food. "Sugar-free" and "no added sugar" foods do not always control diabetes better than regular foods. Be sure to read other terms on food labels carefully. They may not mean what you think they mean. Your healthcare provider or registered dietitian can give you more details on food labels.

1/2 cup butter
1 clove garlic -- minced
1 tablespoon onion -- grated
1 teaspoon fresh parsley -- chopped
1 teaspoon fresh chervil -- chopped
1 teaspoon fresh tarragon -- chopped
1/8 teaspoon turmeric
1/8 teaspoon ground mace
1/8 teaspoon coriander
1 teaspoon salt
1/2 cup sherry
1 1/2 pounds shrimp -- cooked and peeled
1 1/2 cups bread crumbs
1/4 cup butter -- melted

Cream butter with herbs, spices, and salt. Beat in sherry. Cream the mixture until soft. Blend in shrimp. Make alternate layers of shrimp mixture and bread crumbs in a buttered baking dish, finishing with bread crumbs and pouring the melted butter over top. Bake at 450 degrees for 15 minutes.

Cover pie plate in foil (for easy cleaning). Use two to three onions per person, cooking size. Do not peel. Place onions on pie tin and bake one hour at 400 degrees. When done cut root end off, squeeze stem end and it should come out whole. Spread margarine/butter over onions, season with salt and pepper. Not for microwaves. Great with baked potatoes.

1 garlic clove -- minced
1 tablespoon olive oil
1 8 oz can artichoke hearts -- mashed
1 egg -- beaten
1/4 cup Parmesan cheese
1/2 cup Italian bread crumbs

Saute garlic in oil. Add egg and artichokes. Cook over low heat for 5 minutes. Remove from heat. Add Parmesan cheese and 1/4 cup bread crumbs. With a teaspoon, form into balls. Roll in remaining bread crumbs. Chill 2 hours or until ready to serve.

14 anchovies -- (2 tins)
3 garlic cloves -- chopped
1/8 teaspoon mustard powder
1 tablespoon chopped onions
2 tablespoons capers
1 cup olive oil
3 tablespoons Parmesan cheese -- grated
1 loaf Italian bread
1 sweet red pepper -- thinly sliced

With a mortar and pestle, mash anchovies, garlic, mustard, onions, and capers. Turn into a mixing bowl and vigorously beat in olive oil (or combine these ingredients in food processor or blender and blend until anchovies are mashed). Slice loaf of Italian bread lengthwise. Spread anchovy mixture on top of one slice of bread. Lay slices of red pepper over anchovy mixture. Sprinkle with parmesan cheese. Top with second slice of bread. Wrap in foil, place in preheated 400 oven for 10 minutes. Slice and serve.

2 tablespoons butter
3 tablespoons flour
3/4 cup milk
2 cups turkey -- chopped
1 egg yolk -- beaten
1/4 teaspoon salt
1/4 teaspoon celery salt
1 egg
2 teaspoons water
1/2 cup bread crumbs
1/4 teaspoon ground sage
2 tablespoons butter -- melted

Melt 2 tablespoons butter over low heat. Add the flour and stir until well blended. Cook one minute. Slowly add milk and cook, stirring constantly, until boiling. Let sauce cool; add chopped turkey, egg yolk, salt and celery salt. Form into twelve small cones. Mix bread crumbs with ground sage. Beat egg in water. Roll cones in crumbs. Dip each cone in egg and roll again in crumbs. Place on greased baking pan and drizzle with melted butter. Bake at 350 degrees for 40 minutes.

4 pounds veal shank -- cut in equal pieces
1 pinch salt -- to taste
1 pinch black pepper -- to taste
1/2 cup flour
1 1/4 cups olive oil
1 pound onions -- diced
1 cup carrots -- diced
1 cup celery -- diced
3 sprigs rosemary -- 1-1/2" long
5 cloves garlic
1/2 ounce dried porcini mushrooms
1 cup warm water
1 1/4 cups white wine
2 quarts veal stock

STEP ONE: Prepare Porcini Mushrooms-- Reconstitute porcini mushrooms in 1 cup warm water, then drain--reserving liquid--and dice fine.
STEP TWO: Season veal shank with salt and pepper. Dust with flour. In an ovenproof pan, brown veal in hot olive oil until golden. Remove veal from pan. Add next 5 ingredients to pan, saute until browned. Add reserved mushroom liquid and wine to vegetables and reduce liquid by one-half. Add mushrooms and veal stock. Bring to a boil. Cover with foil and bake in a preheated 375-degree F oven approximately 2 hours. Remove meat from juice. Keep warm. Reduce juice by one-half and pour over veal. Serve with risotto on the side.

4 haddock fillets
1/2 cup butter -- melted
1/4 cup lemon juice
2 tablespoons Worcestershire sauce
1/4 teaspoon ground chili peppers
1 teaspoon salt
1/4 teaspoon black pepper
2 whole garlic cloves -- minced

Mix salt, pepper and garlic together thoroughly and rub on both sides of fish fillets. Place in a buttered shallow baking dish. Combine butter, lemon juice, and Worcestershire sauce. Bake fish at 375 degrees for 30 minutes or until it flakes easily with a fork. Baste with butter mixture 2-3 times during baking.

1 - 3 lb. ground beef
1 pkg. frozen chopped onions
1 pkg. frozen chopped peppers
1 - 3 lb. spaghetti
1 - 3 cans whole tomatoes
1 - 3 cans tomato puree
Salt, pepper, sage and poultry seasoning Sugar to cut acid of tomatoes 1/4 lb. butter or margarine

Cut and fry meat. Add onions and celery. Add a little water and let simmer 1 hour with brown sugar and molasses. Add bean sprouts 1/2 hour before done. Add thickening and let simmer 15 minutes. Serve over rice.

2 lbs. fish fillets
1/2 c. pineapple juice
1/4 c. steak sauce
1 tsp. salt
Dash of pepper

Place fish in single layer in shallow baking dish. Combine remaining ingredients and pour over fish. Let stand 30 minutes, turn once. Remove fish, reserving sauce for basting. Place fish on Pam sprayed broiler pan. Broil about 4 minutes, brushing with sauce. Turn carefully and brush with sauce. Broil until fish flakes when tested with fork. Garnish with lime wedges or pineapple if desired.

2 sm. whole chicken breasts
1 c. carrots, shredded (about 2 sm.)
1 c. zucchini, shredded (about 1 med.)
1 tsp. salt
1/4 tsp. poultry seasoning
1 envelope chicken-flavored bouillon
1/4 c. water

With sharp knife, remove skin and excess fat from chicken breasts. Cut each breast in half, along breastbone; remove breastbone. From cut side of each chicken breast half, with tip of sharp knife, cut and scrape meat away from rib cage, gently pulling back meat to form pocket; set aside. In medium bowl, combine carrots, zucchini, salt and poultry seasoning. Spoon about 1/2 cup mixture into each pocket; secure with toothpicks. In 10 inch skillet, place chicken, sprinkle with bouillon. To skillet add water, over medium high heat, heat to boiling. Reduce heat to low; cover and simmer about 40 minutes or until chicken is fork tender. Remove toothpicks. Makes 4 servings, 180 calories per serving.

1 lb. ground beef
1 egg
1 clove garlic, minced
1/4 chopped onion
1/2 c. Italian bread crumbs
1/4 c. milk
1 tsp. Worcestershire sauce
1 tsp. salt
1/4 tsp. pepper
SAUCE:
1 clove garlic, crushed
1 tbsp. butter
1/2 c. ketchup
1/3 c. chili sauce (Heinz, tomato based sauce)
2 tbsp. brown sugar
1 tbsp. Worcestershire sauce
1 tbsp. prepared mustard
1 tsp. celery seed (optional)
1/4 tsp. salt
Few drops hot pepper sauce
3 thin lemon slices
About 20 (1") meatballs
6 hard rolls or French bread

MEATBALLS: Preheat oven to 375 degrees. Combine beef, egg, garlic, onion, crumbs, milk, Worcestershire sauce, salt and pepper. Mix lightly and well. Shape into about 20 meatballs. Place in a baking pan and bake 25 to 30 minutes.
SAUCE: In a medium saucepan, cook garlic in butter for 4 to 5 minutes. Stir in ketchup, chili sauce, brown sugar, Worcestershire sauce, mustard, celery seed, salt, pepper sauce and lemon slices. Bring to a boil. Add meatballs. Cover and cook over medium heat for 20 minutes, stirring occasionally or until heated through. Remove lemon slices. Yield: 6 sandwiches.

4 garlic cloves -- mashed
2 egg yolks
1/8 teaspoon salt
1 cup olive oil
1 teaspoon vinegar
1 teaspoon fresh lemon juice

Beat eggs until very thick and lemon colored. Beat in mashed garlic and salt. Beating constantly, add olive oil VERY SLOWLY -- literally drop by drop. After about half the oil has been added and the mixture is thickening, add vinegar and lemon juice. Then continue adding olive oil slowly, beating until a thick emulsion is formed. Aioli may be used as a garlicky alternative to mayonnaise, but is delicious on its own as a sauce or dip for seafood or vegetables.

1 sm. onion, minced
1 (8 oz.) can tomato sauce
2 c. water
1/4 c. wine vinegar
1/4 c. Worcestershire sauce
1 tsp. salt (optional)
2 tsp. paprika
2 tsp. chili powder
1 tsp. pepper
1/2 tsp. cinnamon
1/8 tsp. cloves

Combine all ingredients; bring to full boil. Simmer 20 minutes. Serving size = 1/4 cup, free food.

4 oz. tomato juice
2 tbsp. vinegar
1/4 c. finely chopped green pepper
1 tsp. Worcestershire sauce
1/2 tsp. salt
1/2 tsp. dry mustard
Garlic salt to taste
3 tbsp. finely diced dill pickle
3 tbsp. finely diced pimento
2 tsp. finely minced parsley
1/4 tsp. liquid sugar substitute

Blend and store in refrigerator. Use as needed.

1/4 c. plus 2 tbsp. water
1/4 c. vinegar
2 tbsp. chopped fresh parsley
1 tbsp. plus 1 tsp. grated Parmesan cheese
2 tbsp. vegetable oil
2 tsp. dry pectin
1/4 tsp. salt
1/4 tsp. pepper
1/4 tsp. dried whole Italian seasoning
1 lg. clove garlic, peeled

Combine all ingredients except garlic in a jar. Cover tightly and shake vigorously. Press a wooden pick through garlic clove; add to dressing mixture. Cover and refrigerate until thoroughly chilled. To serve, remove and discard garlic. Cover and shake dressing well. Yields 3/4 cup. Amount 2 tablespoons. Exchange free. 25 calories.

1/2 c. water
1/2 c. white vinegar
1/2 tsp. salt
1/2 tsp. dry mustard
1/8 tsp. pepper
1/16 tsp. paprika
Artificial sweetener to substitute for 4 tsp. sugar

Combine and refrigerate. Yield: 1 cup. 1 serving = 1-2 tablespoons. *Diabetics - this is a free exchange. Sodium value 133 mg/2 tablespoons (low sodium diets omit salt). No cholesterol, protein fat or calories.

4 fresh mushrooms, sliced
1 cucumber, sliced
Kraft reduced calorie zesty Italian dressing
1 onion, sliced
1 tomato, diced
1 green pepper, chopped

Cook and rinse pasta in cold water. Mix with remaining ingredients and marinate in dressing. Chill and serve.

12 oz. tomato juice
1 lg. can mushrooms, stems and pieces
Salt to taste
Garlic to taste
Oregano to taste
Dehydrated onion flakes
1 lg. green pepper, diced
2 cans bean sprouts

Cook all ingredients in covered saucepan. Cook until mixture thickens. Add bean sprouts; simmer 10 minutes. Tastes better warmed over the second day.

1 c. chopped onions
1 c. sliced mushrooms
1/2 c. diced green peppers
1 tbsp. parsley flakes
1/2 tsp. each basil, oregano, chili powder
5 oz. Mozzarella cheese
1 garlic clove, minced
1 c. chopped carrots
3 c. tomatoes
1/4 tsp. dried rosemary
3 oz. grated Romano cheese
1 1/3 c. cottage cheese

Saute onions, garlic, mushrooms, carrots, and peppers until soft. Add tomatoes, parsley, basil, oregano, chili powder, rosemary, and pepper. Simmer 15 minutes. Mix together the 3 cheeses. Starting with sauce, layer with 8 cooked lasagna noodles and cheese in an 8 x 12 inch casserole. Bake at 375 degrees for 30 minutes. Serves 4.

4 ounces anchovies
3 tablespoons Dijon mustard
2 ounces garlic -- chopped
4 egg yolks
1/2 cup red wine vinegar
1 tablespoon Worcestershire sauce
1 cup Parmesan cheese
1 quart olive oil
1 teaspoon black pepper
salt -- to taste
12 cups Romaine lettuce
croutons -- seasonings in recipe

STEP ONE: Prepare Croutons (Optional)-- Cut a loaf of stale bread into 1/4-inch cubes. Season with melted butter, thyme, basil, garlic, oregano, salt, and pepper. Bake until crisp.
STEP TWO: Prepare Caesar Salad Dressing-- In a large bowl, grind anchovies to a paste-like consistency. Stir in all remaining ingredients except Romaine lettuce.
STEP THREE: Tear Romaine lettuce into large pieces and place in large bowl. Pour salad dressing over lettuce and toss salad. Serve immediately.

2 red delicious apples
1 sliced bananas
1 Granny Smith apple
2 Bartlett pears
1/2 pound red grapes
1/2 cup almond slivers -- toasted
1 cup vanilla yogurt
1 teaspoon cinnamon
1/4 teaspoon ground ginger
1/2 teaspoon nutmeg
1 tablespoon apple cider

Wash and core apples and pears, peeling if desired. Cut into one inch chunks. Slice bananas 1/2" thick. Wash grapes and cut in half. Combine fruits and almonds in salad bowl. Mix yogurt with spices and cider. Pour over fruit salad and stir to coat fruits evenly. Chill.

1 c. flour
1 tsp. soda
1 tsp. baking powder
1/4 tsp. salt
7 pkts. Sweet and Low1/4 c. butter, softened
1/2 tsp. vanilla
2 egg yolks, beaten
1/4 c. pecans
3 bananas, mashed
2 egg whites, beaten stiff

Mix together: Add: Fold in stiff egg whites last, bake in loaf pan at 350 degrees until done. Apples, raisins or other fruit may be added.

6 egg yolks
1/4 c. Fruit Sweet
1/2 c. flour
2 c. milk
1 tsp. vanilla
1 tbsp. butter

In a medium bowl, beat egg yolks and Fruit Sweet until thick and pale. While continuing to beat, gradually sift in flour. Pour into a saucepan and place over low heat on the stove and gradually add milk and vanilla. Cook, stirring constantly, until mixture has thickened to a custard consistency, about 15 minutes. Remove from heat. Melt butter and pour over custard to prevent a skin from forming while it cools. Makes 3 cups.

2 bananas
2 eggs
1/2 cup shortening
10 dates (chopped)
1 3/4 cups flour
2 tsp. baking powder
1 tsp. cinnamon
1/2 tsp. salt
1/4 cup chopped walnuts (opptional)

Preheat oven to 325’, mash bananas, add eggs and beat well, cream shortening and stir into banana mixture; mix together flour, baking powder, baking soda, cinnamon, salt & nuts. Stir into creamed mixture, just enough to moisten ( Do not beat) Bake in greased, 9 x 5 loaf pan, for 45 min. to 1 hour. Serve slightly warm.

Yields = 12 slices
Serving size = 1 slice
Calories = 222
Exchange = 1 fruit, 1 starch/bread, 2 ½ fats.

1 small(4 servings) pkg. sugar-free vanilla pudding mix(not instant)
2 cups low-fat milk
2 bananas
1 graham cracker crust.

Prepare pudding with milk. Slice 1 banana into the bottom of the prepared crust. Slice other banana into the bottom of the prepared crust. Slice other banana into the prepared pudding. Pour pudding into the crust. Chill.

Yield=6 servings
Serving size=1/6 of pie
Calories=205
Exchanges= 1 Fruit, 1 starch/bread, 1 1/2 fat.

1 envelope unflavored gelatin
2 cups skim milk
6 tbls. semisweet chocolate chips
1 tbls. cornstarch
1 egg, separated
3 pkts. sugar substitute
1 tsp vanilla
Dash salt

In medium saucepan, combine gelatin and milk. Let stand 1 min., then add chocolate chips, cornstarch & egg yolk. Cook over med. heat, stirring constantly, until mixture comes to a full boil. Reduce heat and cook 1 min. longer. Chill until slight thickened, stirring occasionally. (Set saucepan in a larger bowl of ice cubes). Add sugar substitute & vanilla. Beat with mixer at high speed 5 or 6 min. In another bowl with clean beaters, beat egg white with salt until stiff peaks form. Fold into chocolate mixture. Spoon into 6 individual serving glasses. Chill at least 2 hours, before serving.

Yields = 6 servings
Calories = 105 per serving
Exchange = 1/2 milk & 1 fat

1/2 cup skim milk
3 pkts. sugar substitute
2 tsp cocoa
1/2 tsp. vanilla
3 ice cubes

Place all ingredients in blender. Using high speed, blend for about 2 min. or until ice cubes are melted.

Yields = 1 serving
Calories = 70 per serving
Exchange = 1/2 milk & 1/2 fat

1 Env gelatin
1/4 c Water
1 Sq unsweetened chocolate
1/8 ts Cinnamon
3/4 ts Liquid food sweetener
1/4 c Water
1/2 c Evaporated milk
1/2 ts Vanilla
1/4 c Chopped nuts

Soften gelatin in 1/4 cup water for 5 minutes. Melt chocolate with cinnamon and sweetener; add milk and water slowly. Add gelatin. Stir until dissolved. Remove from fire. Add vanilla, cool. When mixture begins to thicken, add nuts. Turn into cold pan. When firm cut into pieces.

1 c Frozen whole strawberries
1 Ripe banana
1 c Milk (skim and low fat work Fine)
4 pk Sugar substitute (or more to Taste)
1/2 ts Vanilla

Place all ingredients in a blender and run the blender on the highest setting. The shake will take longer in the blender than most people will expect because of the frozen strawberries. However, the frozen berries along with the banana provide the smooth thickness of this drink. Remember, this recipe is not a scientific formula. The quantities of each ingredient are very flexible, experiment until you find your favorite.

butter-flavored cooking spray
1 1/2 cups (360 ml) egg substitute
1/3 cup (80 ml) low fat (1%) milk
1/4 cup (35 g) unbleached all-purpose flour
2 large Granny Smith apples, cored, thinly sliced, and sprinkled with fresh lemon juice
1 tablespoon (15 g) packed light brown sugar
1 tablespoon (15 ml) fresh thyme leaves

Preheat oven to 425°F (220°C), Gas Mark 7. Lightly coat a 3-quart ovenproof pan with cooking spray. In a bowl, whisk together egg substitute, milk, and flour. Pour into prepared pan. Toss the apple slices with the brown sugar and thyme leaves. Arrange apple slices in the middle of the batter and bake until frittata is puffed, golden brown, and set in center when pan is gently shaken, 8 to 10 minutes. Cut into wedges to serve.

Per serving:
155 calories (4% calories from fat),
11 g protein,
1 g total fat (0.2 g saturated fat),
27 g carbohydrates,
3 g dietary fiber,
1 mg cholesterol,
199 mg sodium
Diabetic exchanges:
1 very lean protein,
2 carbohydrate (1 bread/starch, 1 fruit)

3 cups reduced-calorie all-purpose baking mix
1 cup skim milk
1/4 cup fresh orange juice
1 large egg
1 tablespoon grated orange peel
granulated sugar substitute to equal 1/2 cup sugar
1 teaspoon vanilla extract
1/2 cup Hershey's Mini Chips Semi-Sweet Chocolate

Preheat oven to 350°F. Spray 9X5X2-3/4-inch loaf pan with vegetable cooking spray. Place baking mix in medium bowl. Combine milk, orange juice, egg, orange peel, sugar substitute and vanilla; add all at once to baking mix. Beat until well blended, about 1 minute. Stir in small chocolate chips. Spoon batter into prepared pan. Bake 40 to 56 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes. Remove from pan to wire rack. Cool completely. Wrap in foil or plastic wrap; store overnight before slicing.
VARIATION: ORANGE CHOCOLATE CHIP MUFFINS: Heat oven to 350°F. Paper-line or spray 16 muffin cups (2 1/2 inches in diameter) with vegetable cooking spray. Prepare as directed above. Fill muffin cups 2/3 full. Bake 12 to 15 minutes or until wooden pick inserted in center comes out clean.

2 whole boneless and skinless chicken breasts, about
1/2 pound (225 g) each, halved and all traces of fat removed
butter-flavored cooking spray
salt(optional)and freshly ground pepper to taste
1 medium Granny Smith or other tart green apple, cored and thinly sliced
1 shallot, minced
1 tablespoon (15 ml) fresh thyme leaves or 1 teaspoon (5 ml) crushed dried thyme
1/4 cup (59 ml) balsamic vinegar fresh thyme sprigs for garnish

Preheat oven to 375°F (190° C). Rinse chicken breasts and pat dry with paper towels. Lightly spray a baking dish with cooking spray. Sprinkle chicken breasts with salt (if using) and pepper. Place in a single layer in the prepared baking dish. Arrange apple slices over and around chicken breasts. Sprinkle with shallot and thyme leaves; pour on the balsamic vinegar. Bake for 15 to 20 minutes, until chicken is opaque throughout (cut to test). Arrange cooked breasts on a platter and spoon apples and cooking juices on top. Garnish with thyme sprigs, if desired. Serve at once.

Per Serving:
163 calories (9% calories from fat),
27 g protein,
2 g total fat (0.4 g saturated fat),
9 g carbohydrate,
1 g dietary fiber,
66 mg cholesterol,
78 mg sodium
Exchanges:
3 very lean meat,
1 carbohydrate (1 fruit)

This chicken is easy to make and so pretty--a large puffy package of parchment paper enclosing boneless chicken breast seasoned with rosemary, thyme, and the delicate flavor of Jonagold or Mutsu apples. Since the parchment packets can be made up ahead to bake later, this is a perfect dish when entertaining. Add a salad of radicchio leaves filled with warm baby vegetables, tossed in a light vinaigrette and a sprinkling of fresh herbs. refrigerated butter-flavored cooking spray.

3 whole boneless, skinless chicken breasts, about 1/2 pound (240 g) each, halved
2 ounces (60 g) low fat sliced ham, finely minced
3 cloves garlic, sliced paper thin
3 large Jonagold or Mutsu apples, 8 ounces (240 g) each, cut in half and cored
6 sprigs fresh rosemary
6 sprigs fresh thyme
1 tablespoon (15 ml) olive oil
6 tablespoons (90 ml) fresh lemon juice

Preheat oven to 350°F (180°C), Gas Mark 4. Cut 6 circles of parchment paper 18 inches (45 cm) in diameter. Place on a work surface and lightly coat the top of each circle with cooking spray. Rinse and pat dry chicken breast halves. Lay 1 piece of chicken on half of each parchment circle. Sprinkle minced ham and garlic slices over the chicken breasts. Thinly slice the unpeeled apples and arrange the slices over the chicken. Top each chicken breast with a sprig of rosemary and thyme and drizzle 1/2 teaspoon (2.5 ml) olive oil and 1 tablespoon (15 ml) lemon juice over each breast. Fold over parchment and crimp the edges to seal. Place packets on a large baking sheet and bake for 45 minutes, until packets are puffed and lightly browned. Place parchment packets on serving plates, break oven, and serve immediately.

Per serving:
222 calories (23% calories from fat),
25 g protein,
6 g total fat (1.3 g saturated fat),
18 g carbohydrate,
3 g dietary fiber,
67 mg cholesterol,
190 mg sodium
Diabetic exchanges:
3 lean protein (meat),
1 carbohydrate (fruit)

4 5-ounce (150 g) boneless and skinless chicken breast halves, trimmed of all visible fat
1 teaspoon (5 ml) ground coriander
1 teaspoon (5 ml) ground ginger
1 teaspoon (5 ml) paprika
1 teaspoon (5 ml) freshly ground pepper
1/2 teaspoon (2.5 ml) cayenne pepper
grated zest of 1 lime
1 tablespoon (15 ml) olive oil
1/2 large yellow onion, thinly sliced
3 large cloves garlic, thinly sliced
4 scallions, trimmed leaving 2 inches (5 ml) green, cut into thin lengthwise strips
1 large red bell pepper, cored and seeded, then cut into thin julienne strips
1 tablespoon (15 ml) minced fresh ginger
wok sauce
1/2 teaspoon (2.5 ml) grated orange zest
1/4 cup (60 ml) fresh orange juice
2 tablespoons (30 ml) fresh lime juice
1 tablespoon (9 g) cornstarch
2 tablespoons (30 ml) Caribbean-style chile sauce
1/4 teaspoon (1.25 ml) ground allspice
1/8 teaspoon (0.6 ml) ground nutmeg
1 1.67-ounce (18 g) package fresh mint,leaves picked

Rinse chicken breasts and pat dry with paper towels. Cut crosswise into 1/2-inch wide strips. In a large bowl, combine ground coriander, ground ginger, paprika, pepper, cayenne pepper, and grated lime zest. Add chicken strips and toss to evenly coat. Set aside for 15 minutes. In a wok or heavy nonstick skillet, heat 1/2 tablespoon of the oil. When hot add onion, garlic, scallions, bell pepper, and minced ginger. Stir-fry for 2 to 3 minutes. Transfer vegetables to a small bowl. Add remaining 1/2 tablespoon oil to the wok and place over medium-high heat. Add seasoned chicken breast strips and stir-fry for 2 to 3 minutes. Meanwhile, in a small bowl, whisk together wok sauce ingredients. Return vegetables to the wok and stir in the sauce. Continue stir-frying for another minute or two until all ingredients are hot and sauce has thickened. Shred the mint leaves and stir into wok. Serve at once.

Per serving:
249 calories (22% calories from fat),
34 g protein,
6 g total fat (1.0 g saturated fat),
14 g carbohydrates,
2 g dietary fiber,
82 mg cholesterol,
103 mg sodium
Diabetic exchanges:
4 lean protein,
1 carbohydrate (2 vegetable)