Recipe Preparation: bake

Recipe Serves: 4

Ingredients for Baked Lemon Chicken with Vegetables Recipe

4 Boneless skinless chicken breasts, (4 – 5 oz breasts)
1 Clove garlic; crushed
1/2 ts Oregano
1/2 ts Black pepper; fresh ground
2 med Zucchini squash; sliced
1 med Green pepper; cut in strips
1/2 c Low sodium chicken broth
3 tb Lemon juice
1 tb White wine

Baked Lemon Chicken with Vegetables Preparation

Place chicken in a casserole dish. Top with the garlic, other seasonings, and the vegetables.

Pour in broth, lemon juice and wine.

Cover tightly and bake at 350F for 30 minutes or until chicken is cooked through.

Serving Ideas: rice, brown rice, pasta

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Free Recipe Greek Burgers for Diabetics

Recipe Preparation: broil

Recipe Serves: 4

Ingredients for Greek Burgers for Diabetics Recipe

1 lb Extra-lean ground beef
1 Clove garlic; minced
2 tb Fresh lemon juice
1 ts Dried oregano leaves
1/4 ts Ground cumin
1/4 ts Ground pepper
1 md Size plum tomato
2 tb Flat-leaf parsley; minced
4 6 whole-wheat pita pocket breads
Romaine lettuce leaves
1 sm Red onion; sliced

Greek Burgers for Diabetics Preparation

Mix ground beef, garlic; lemon juice, oregano leaves; cumin, pepper, plum tomato, and parsley.

Form into 4 patties about 3/4 thick. Grill or broil for 3 minutes on each side for medium-rare.

Cut the top thrie off each of four 6 whole-wheat pita pocket breads. Turn the cut-off piece round side down; tuck inside to pocket bread to reinforce bottom.

Place a grilled burger in each pocket bread along with a romaine lettuce leaf and paper-thin slices from 1 small red onion.

Pass 1/4 cup Cilantro Chutney to spoon into burgers.

Note: These hamburgers could be made with lean ground lamb.

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Free Recipe Healthy Hamburger

Recipe Preparation: cook

Recipe Serves: 1

Ingredients for Healthy Hamburger Recipe

1/4 c Plus 1 Tbs. plain non-fat yogurt
1 oz Crumbled feta cheese (1/4 cup )
1/2 ts Ground cumin
1 Ib low fat ground beef
1/4 c Minced green onions
1/4 c Cilantro leaves, finely minced
1 lg Clove garlic, crushed
1 tb Grated fresh gingeroot
4 Lettuce leaves
20 Very thin slices peeled cucumber
4 Onion: rolls, split and toasted

Healthy Hamburger Preparation

In a small bowl combine yogurt, cheese and cumin; blend with fork until cheese is finely crumbled. Cover and chill at least 1 hour.

Combine beef and next 4 ingredients, mixing well. Shape into 4 patties.

Cook in non stick skillet, or grill 3 inches from heat for 6-7 minutes on each side or until meat and juices are no longer pink. Drain on paper towels.

Place lettuce leaf, 5 slices on cucumber and beef patty on each roll half.

Top with 2 tablespoons yogurt mixture and remaining half roll.

Serves 4.

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Free Recipe Healthier Pot Roast

Recipe Preparation: boil

Recipe Serves: 8

Ingredients for Healthier Pot Roast Recipe

2 lb Beef bottom round
2 Onions – chopped fine
2 Garlic cloves – minced
1 ts Coriander seed
1-1/2 ts Ground cumin
10 oz Tomato paste
4 oz Green chilli peppers – chopped
Black pepper – to taste

Healthier Pot Roast Preparation

1. Trim meat of all external fat. Use a deep, heavy pot with lid. Brown meat on all sides. You should not need any added fat to brown adequately.

2. Add onion and garlic; cook until the onion is soft, about 3-4 minutes, stirring occasionally. Stir in coriander, cumin, tomato paste, 3/4 cup water, chilies and black pepper.

Bring to a boil. Reduce heat, cover, and simmer for 2-1/2 to 3 hours or until meat is tender.

* For freezing, slice into thin slices and freeze in individual portions. Cover with some of the sauce before freezing. Thaw and reheat slowly.

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