ORANGE CHICKEN

Orange Chicken
When I created this recipe, I envisioned a honey-balsamic chicken dish. Instead, I opted for rice wine vinegar, which pairs well with oranges. This dish has half an orange in every serving.


INGREDIENTS
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon white or black pepper
1 1/2 teaspoons thyme, dried
16 ounces boneless, skinless chicken breast
3 tablespoons rice wine vinegar
2 tablespoons honey
2 oranges, medium to small, zested then segmented

DIRECTIONS
Prepare a quick marinade for the chicken by placing the oil, thyme, salt and pepper in a glass dish. Zest the orange and then segment the fruit by cutting away the skin and pith then removing the fruit working in a "V" fashion to cut away any membrane.

Remove any fat from the chicken.

Place the chicken flat on a cutting board and slice each breast into quarters so that you have 1- to 1 1/2-inch thick strips. Place the meat in the prepared marinade.

Preheat a non-stick skillet to moderate heat. Spray with nonstick cooking spray, then add the chicken once the pan is hot. Cook until firm and no longer pink.

While the meat is cooking, place the vinegar and honey in a small saucepan, bring to a boil and reduce the mixture by half. Add the fruit and zest to the sauce and remove from heat.

Serve the sauce over meat.

Serving size is 3 ounces of protein and 1/2 cup of fruit.

Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 209.9

Total Fat:	4.9g
Total Carbs:	14.5g
Dietary Fiber:	1.3mg
Protein:	26.7g

SALMON W/WILTED GREENS

Salmon with Wilted Greens

A splash of toasted sesame oil adds a delicious, nutty nuance to the orange dressing.

SERVINGS: 4 servings

CARB GRAMS PER SERVING: 15

4	6-ounce fresh or frozen salmon steaks, cut 1-inch thick
3	tablespoons orange juice concentrate
2	tablespoons light soy sauce
1	tablespoon honey
2	teaspoons cooking oil
1	teaspoon toasted sesame oil
1/2	teaspoon grated fresh ginger or 1/4 teaspoon ground ginger
6	cups torn mixed greens (such as spinach, Swiss chard, mustard, beet, or collard greens)
1	medium orange, peeled and sectioned
1	small red sweet pepper, cut into thin strips

1. Thaw fish, if frozen. Rinse fish; pat dry. For dressing, in a small bowl combine orange juice concentrate, soy sauce, honey, cooking oil, sesame oil, ginger and 3 tablespoons water.
2. Place fish on the greased unheated rack of a broiler pan. Broil 4 inches from heat for 5 minutes. Using a wide spatula, carefully turn fish over. Brush with 1 tablespoon of the dressing. Broil for 3 to 7 minutes more or until fish flakes easily with a fork. (Or, grill fish on the greased rack of an uncovered grill directly over medium coals for 8 to 12 minutes or until fish flakes easily with a fork, gently turning and brushing once with dressing halfway through grilling time.) Cover and keep fish warm while preparing the greens.
3. Place greens and orange sections in a large salad bowl. Bring remaining dressing to boiling in a large skillet. Add red pepper strips. Remove from heat. Pour over greens. Toss to mix. Divide among 4 dinner plates. Top each serving with a salmon steak. Serve immediately. Makes 4 servings.

Nutrition Facts Per Serving:

• Servings: 4 servings
• Calories256
• Total Fat (g)9
• Saturated Fat (g)2
• Cholesterol (mg)31
• Sodium (mg)429
• Carbohydrate (g)15
• Fiber (g)2
• Protein (g)27
• Vitamin A (DV%)55
• Vitamin C (DV%)115
• Calcium (DV%)0
• Iron (DV%)19

Diabetic Exchanges

• Fruit (d.e.).5
• Vegetables (d.e.).5
• Lean Meat (d.e.)3.5
• Fat (d.e.).5

GREEK FETA BURGER

Greek Feta Burgers

 

Forget the mustard, pickles, and ketchup--these lean cheese-studded burgers taste fantastic topped with a slice of fresh tomato and a spoonful of Cucumber Sauce.

 

SERVINGS: 2 servings

CARB GRAMS PER SERVING: 14

 

1	recipe Cucumber Sauce (below)
8	ounces 90 percent or higher lean ground beef
1	tablespoon crumbled reduced-fat feta cheese
1-1/2	teaspoons snipped fresh flat-leaf parsley
1	clove garlic, minced
1/8	teaspoon ground black pepper
1	whole wheat hamburger bun, split and toasted
1/2	cup fresh spinach leaves
2	tomato slices
	Thin slivers red onion (optional)

1. Prepare Cucumber Sauce; set aside. In a medium bowl, combine ground beef, cheese, parsley, garlic, and pepper. Shape mixture into two 1/2-inch-thick patties.
2. In a large nonstick skillet, cook patties over medium-high heat for 8 to 10 minutes or until an instant-read thermometer inserted into sides of patties registers 160 degrees F, turning once halfway through cooking.
3. Line cut sides of bun halves with spinach. Top with burgers, tomato slices, and sauce. If desired, garnish with red onion. Makes 2 servings.
Cucumber Sauce: In a small bowl, combine 3 tablespoons seeded and chopped cucumber; 2 tablespoons light sour cream; 1 clove garlic, minced; 1/2 teaspoon snipped fresh flat-leaf parsley; 1/4 teaspoon snipped fresh mint; and 1/8 teaspoon sea salt. Makes about 1/4 cup.

 

Nutrition Facts Per Serving:

• Servings: 2 servings
• Calories292
• Total Fat (g)14
• Saturated Fat (g)6
• Monounsaturated Fat (g)5
• Cholesterol (mg)79
• Sodium (mg)356
• Carbohydrate (g)14
• Total Sugar (g)3
• Fiber (g)2
• Protein (g)27
• Vitamin C (DV%)13
• Calcium (DV%)11
• Iron (DV%)20

Diabetic Exchanges

• Starch (d.e.)1
• Vegetables (d.e.).5
• Medium-fat Meat (d.e.)3