Easy Diabetic Dinners

 Citrus Poached Salmon (serves 4)

• 4- 4oz skinless salmon filet
• 1 lemon
• 1 orange
• 1 cup water or low-sodium chicken broth
• 1 lb of asparagus, trimmed
• 2 tbsp fresh parsley
• 1 tbsp melted butter
• 1/4 tsp salt (optional)
• 1/4 tsp black pepper
• 1 sprig fresh parsley

1. Rinse and pat the fish dry.
2. Squeeze the fruit juices and set aside 1/4 of the juice for the dressing
3. Grate the skins of both fruits
4. Pour the remaining juice and half of the skin grating into a large skillet and add the water
5. Bring to a boil
6. Reduce to a simmer and carefully add the salmon
7. Simmer for 4-8 minutes or until it flakes
8. Remove to stop cooking
9. Make the dressing with the remaining juices, parsley, and melted butter, salt and pepper and drizzle over the fish
10. Top with parsley
11. Serve with asparagus cooked the way you please.

1950s Patty Dinner (serves 4)

• 4 oz lean beef (93%) hamburger, grilled or broiled, seasoned with salt and garlic powder
• 1 large, cleaned portabella mushroom, grilled or broiled (sprayed with EVOO) and sliced
• 4 tsp dijon mustard
• 4 cups salad greens (one cup per person)
• Sliced red onion
• pickle chips

1. Cut down each patty into slices or crumble
2. Place or sprinkle over the greens and top with mustard
3. Spray the greens with EVOO
4. top with the pickles and red onions
5. Serve with 1 small baked yam and drizzle with melted butter before serving

Pasta Shrimp Dinner (1 serving)

• 1/2 cup whole grain spaghetti, cooked
• 1/2 tbsp EVOO
• 1/3 tbsp garlic powder
• 4 oz cooked shrimp
• 1/2 zucchini, cubed
• 1/2 cup chopped tomatoes

1. Saute the zucchini until tender but not soft, remove
2. Add in the garlic powder and tomatoes and cook until liquid is reduced and the tomatoes thicken some
3. Add in the shrimp to warm
4. add in the zucchini and toss in the spaghetti. 

If you want to top it with some cheese, use the real thing- not canned parm!

Grilled Vegetables and Salmon Salad

•  8 oz button mushrooms sliced
• 1 large red onion thin sliced
• 1 medium zucchini cut on the bias
• 1 red bell pepper, cut into strips
• 1/4 tsp oregano
• 2-3 tbsp EVOO
• 1 tsp red wine vinegar

1. Salt and pepper to taste
2. Toss veggies in a bowl with the dressing and place on a griddle to cook, flipping as needed

For the Salmon:

• 1/2 stick melted butter
• 2 tbsp dijon mustard
• 2 tsp apple cider vinegar
• 1 tsp worchestershire sauce
• 1/4 cup maple syrup

1. Whisk together.
2. Pour over 4, 4 oz salmon filets (skin on or off, your choice, but if you leave it on, spend extra time letting it  crisp)
3. Push veggies aside on the griddle and add salmon, skin down or flat down, once crusted, flip and cook a minute or two more but do not over cook
4. Serve the salmon over the veggies

Garlic Thighs and Spinach

• 3 chicken thighs, bone in with skin
• salt and pepper
• 2 garlic cloves, peeled and crushed
• 6 oz fresh baby spinach
• 2 tbso broth or water

1. Prep the thighs by trimming larger pieces of fat and extra skin off.
2. Poke holes and slightly separate skin from bone.
3. Salt and pepper both sides
4. Place skin down in a non-stick pan on medium heat
5. Allow it to cook until browned and fully crusty, cover and cook for 20 minutes more
6. Remove and set aside
7. In pan fat, cook the garlics until fragrant and add in the spinach, cooking 1 - 3 minutes until slightly wilted
8. Serve the chicken over the spinach
9. Make sure the chicken is to 165 degrees.

Healthier Chicken Scallopini for Four

This comes from Jaques Pepin, the famous PBS chef. He and Julia used to cook together in shows and I so loved watching his broadcasts!

• 1 large boneless chicken breast sliced in four thin slices lengthwise
• 1 medium zucchini, julienned
• 1 tbsp EVOO
• 1 tbsp butter
• 1/2 chopped shallot
• salt and pepper
• paprika
• fresh chives to finish

1. Season the breasts on both sides with the salt, pepper and paprika
2. Melt the butter and EVOO in a large pan and when it begins to shimmer add the breasts
3. Cook on medium high heat on both sides until slightly browned
4. Remove from the heat and saute the shallots, then add the zucchini and sautee until slightly browned and water dries in the pan if there is any.
5. Reduce the heat and add in the chicken breasts and stir around to coat
6. Serve the chicken over the zucchinin and top with the sauce and chives.

Slow Cooker Cabbage and Sausage 

• 1 onion, sliced 
• 4 chicken sausages, sliced 
• 2 bags shredded cabbage 
• ½ can broth 
• 1 tsp Tony’s light 

Place all items in a slow cooker and cook on low for 4-6 hours. **Nutrition facts depend on the type of sausage used.**

Keto Chicken Slow Cooker Recipe

•  1 lb chicken thighs, defrosted if frozen
• 1 jar salsa 
• 1 pkg cream cheese 
• Low Carb Wraps (optional) 
• Cauliflower Rice (optional) 

1. Place chicken in a slow cooker. 
2. Pour Salsa on top. 
3. Add cream cheese. 
4. Cover and cook on low for 4-6 hours. 
5. Serve over cauliflower rice OR with wraps + shredded cabbage.

Slow Cooker Beef and Broccoli

• 1 pound lean beef, sliced
• 1 cup low-sodium beef broth
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon minced garlic
• 1 teaspoon grated ginger
• 3 cups broccoli florets
• 1 tablespoon cornstarch (optional, for thickening)

1. Place beef, broth, soy sauce, garlic and ginger in the slow cooker.
2. Cook on low for 6 hours.
3. Add broccoli and cook for another 30 minutes.
4. If needed, mix cornstarch with water and slowly add to broth to thicken.
5. Serve with brown rice or cauliflower rice.

Slow Cooker Stuffed Bell Peppers

• 4 bell peppers, tops cut off and seeds removed
• 1/2 pound ground turkey
• 1/2 cup cooked quinoa
• 1/2 cup no-salt-added tomato sauce
• 1 teaspoon garlic powder
• 1 teaspoon oregano
• 1/2 teaspoon black pepper

1. Mix turkey, quinoa, tomato sauce, garlic powder, oregano and pepper.
2. Stuff each bell pepper with the mixture and place in the slow cooker.
3. Cook on low for 5-6 hours.
4. Serve warm.

Beef Teriyaki

• 1 lb beef stew meat 
• 1/2 cup teriyaki sauce low sodium 
• 16 oz mixed vegetables stir fry

1. Place meat, teriyaki sauce and vegetables in a gallon sized freezer bag. 
2. Try to push as much air out of the bag as possible, and seal well. 
3. Mix well and lay flat in the freezer. 
4. To cook, thaw meal in fridge overnight. 
5. contents of bag into the slow cooker. 
6. Set on low for 8 hours. 

Serve with 1/2 cup rice of choice.

Slow-Cooker Sausage & Peppers serves 6

• 1 28-oz. can crushed tomatoes 
• 1 Tbsp. olive oil 
• 1 tsp. dried oregano pinch red pepper flakes 
• 1 large onion, sliced into half moons 
• 2 bell peppers, thinly sliced 
• 1 lb. Italian sausage kosher salt Freshly ground black pepper 
• 1 Tbsp. basil, thinly sliced 6 hoagie rolls, toasted

1. Combine crushed tomatoes, oregano, red pepper f lakes and olive oil in the bowl of a slow cooker. Stir in onion, bell peppers and Italian sausage.
2.  Season with salt and pepper. 
3. Cook on low 6 hours
4. Stir basil into the cooked sausage and peppers. 
5. Serve warm on toasted hoagie rolls