Diabetic Meal Chicken Alfredo Cauliflower "Rice" Bake

14 g Carbs

Serves 6

Hands On 25 min.  Total 1 hour

 Ingredients

6 1/2 cups cauliflower florets

4 T. Olive Oil

1 T dried basil, crushed

1/4 tsp. salt

1/4 tsp. black pepper

2 1/2 cups fresh baby spinach

2 cups chopped cooked chicken breasts

1 14.5 0z. jar light alfredo sauce

2 T. grated Parmesan cheese

1/2 cup panko

Fresh basil (optional)

Directions

1.  Preheat the oven to 400 degrees F.  Working in batches, place cauliflower in a food processor.  Cover and pulse 4-6 times or until cauliflower is crumbly and resembles rice.  (I skipped this step and bought fresh riced cauliflower from Trader Joes)

2.  Transfer cauliflower to a 3-qt. casserole dish.  Drizzle with 2 T. of the oil and sprinkle with dried basil, salt and pepper, toss to coat.  Bake 15 minutes.

3.  Stir spinach, chicken, and pasta sauce into cauliflower.  Sprinkle with cheese.  In a small bowl combine panko and the remaining 2 T. oil, sprinkle over cauliflower mixture.  Bake 20-25 minutes more or until the top is golden.  If desired, sprinkle with fresh basil.

Per Serving (1/4 cup each) CAL 279

FAT 16 g. (4 g. sat fat CHOL 58 mg)

Sodium 585 mg CARB 14 g (3 g. fiber 4 g sugars) PRO 20 g. Potassium 477mg.

This was published in the magazine What to Eat with Diabetes

Diabetic Meal Strawberry Mint Salad w/Goat Cheese and Chicken

 Ingredients

1 pound chicken cutlets

6 T olive oil

1/4 tsp. salt

1/2 tsp. pepper

3 T white wine vinegar

1 1/2 tsp honey

1 cup fresh mint leaves

10 cups mixed salad greens

2 1/2 cups strawberries sliced

4 oz. sugar snap pea pods, trimmed and thinly sliced

1/2 cup crumbled feta cheese (2 oz.)

1/2 cup toasted sliced almonds (optional)

Directions

1.  Brush chicken with 1 T. of the oil and sprinkle with 1/4 tsp. of the salt and 1/4 tsp. of the pepper.  Grill chicken, covered, over medium-high heat 4-6 minutes or until no longer pink, turning once.  Slice chicken.

2.  Meanwhile, for dressing, in a large bowl whisk together vinegar, shallot, honey, and the remaining 5 T. oil, 1/2 tsp. salt and 1/4 tsp. pepper.  Finely chop 1/4 cup mint; whisk into dressing.  reserve 2 T. of the dressing.  Tear or coarsely chop the remaining 3/4 cup mint, whisk into the remaining dressing in a bowl.  and mixed greens; toss to coat.

3.  Divide greens mixture among dinner bowls.  In a medium bowl combine chicken and the reserved 2 T. dressing; toss to coat.  divide chicken, strawberries, snap peas, cheese, and almonds among dinner bowls.  If desired top with additional mint.

Broiling Directions:  Preheat the broiler to high.  Place chicken on a large baking sheet.  Broil 3 to 4 inches from heat 8-12 minutes or until done (165 degrees F) turning once.

Per Serving:  (3 1/2 cups each) CAL 442

FAT 29 g (6 g sat. fat) CHOL 69 mg

Sodium 580 mg.  CARB 17 g (6 g fiber 8 g sugars)

PRO 30 g. Potassium 723 mg

This was published in What to Eat With Diabetes magazine.