Type 2 diabetes is a common chronic illness where the body can no longer process glucose, or sugar, in the blood. Careful monitoring of carbohydrates, as part of a diet rich in fruits, vegetables, whole grains and low-fat and fat-free dairy foods can reduce or even reverse the need for medication.
If you or a loved one have Type 2 diabetes or at risk of developing it, take care of your health with a low-carbohydrate family meal of Quick Chicken Cordon Bleu, Broccoli With Creamy Parmesan Sauce and Roasted Peach Sundaes.
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QUICK CHICKEN CORDON BLEU
Number of servings: 4
Total preparation time: 45 minutes
Actual cooking time: 45 minutes
INGREDIENTS:
4 boneless, skinless chicken breasts (1 1/4-1 1/2 pounds), trimmed and tenders removed (see tip)
1/2 teaspoon freshly ground pepper, divided
1/4 teaspoon salt
1/3 cup shredded Gruyère or Swiss cheese
2 tablespoons reduced-fat cream cheese
1/4 cup coarse dry whole-wheat breadcrumbs (see note)
1 tablespoon chopped fresh parsley or thyme
4 teaspoons extra-virgin olive oil, divided
1/4 cup chopped ham (about 1 ounce)
PREPARATION:
1. Preheat oven to 400 F.
2. Sprinkle chicken with 1/4 teaspoon pepper and salt. Combine cheese and cream cheese in a bowl. Combine the remaining 1/4 teaspoon pepper with breadcrumbs, parsley (or thyme) and 2 teaspoons oil in another bowl.
3. Heat the remaining 2 teaspoons oil in a large, ovenproof nonstick skillet over medium heat. Cook the chicken until browned on both sides, about 2 minutes per side. Move the chicken to the center so all pieces are touching. Spread with the cheese mixture, sprinkle with ham, then top with the breadcrumb mixture.
4. Bake until the chicken is no longer pink in the center and an instant-read thermometer registers 165 F, 5 to 7 minutes.
COOK’S NOTES:
Tip: It can be difficult to find small chicken breasts. Remove the strip of meat from the underside of a 5- to 6-ounce breast — the “tender,” about 1 ounce of meat — to yield a perfect individual portion. Freeze the tenders and use them in a stir-fry.
Note: We like Ian’s brand of coarse dry whole-wheat breadcrumbs, labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. To make your own breadcrumbs, trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. Spread on a baking sheet and bake at 250 F until dry, about 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs.
Source: EatingWell
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BROCCOLI WITH CREAMY PARMESAN SAUCE
Number of servings: 4
Total preparation time: 15 to 30 minutes
Actual cooking time: 15 to 30 minutes
INGREDIENTS:
1 pound broccoli
1 tablespoon all-purpose flour
1 cup fat-free milk, divided
1/2 cup freshly grated parmesan cheese
1/4 teaspoon salt
Pinch of ground white pepper
Pinch of ground nutmeg (optional)
PREPARATION:
1. Trim one-half inch off broccoli stalks; remove the tough outer layer with a vegetable peeler. Cut the broccoli lengthwise so the florets attached to the long stalks are 1 to 2 inches wide. Bring 1 inch of water to a boil in a Dutch oven fitted with a steamer basket. Steam the broccoli until tender, 5 to 7 minutes.
2. Meanwhile, whisk flour and one-quarter cup milk in a small bowl until smooth. Heat the remaining three-quarters cup milk in a saucepan over medium-low heat until steaming. Whisk in the flour mixture; cook, whisking, until thickened, 2 to 4 minutes. Remove from the heat; add cheese, salt, pepper and nutmeg (if using). Drizzle over the broccoli. Serve warm.
Source: EatingWell
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ROASTED PEACH SUNDAES
Number of servings: 6
Total preparation time: less than 15 minutes
Actual cooking time: 15 to 30 minutes
INGREDIENTS:
3 ripe peaches, halved and pitted
1 tablespoon brown sugar
2 teaspoons lemon juice
3 cups fat-free vanilla frozen yogurt
6 gingersnaps, crumbled (optional)
PREPARATION:
Preheat oven to 425 F. Coat a baking sheet with cooking spray.
Toss peach halves with brown sugar and lemon juice, and place them cut-side-up on the prepared baking sheet. Roast until the peaches are tender, 20 to 30 minutes. If the juice on the pan begins to burn, add a little water and loosely cover the fruit with foil.
Top each peach half with a 1/2-cup scoop of frozen yogurt and a sprinkle of crumbled gingersnaps (if using). Serve immediately.
Source: EatingWell
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"Family Meals Matter" features registered dietitian-approved recipes with foods from all the food groups to reflect Dairy Council of California's nutrition philosophy. For more information, nutrition tools and additional family meal recipes, visit healthyeating.org
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