Recipes – Winter 2017 Issue | CDiabetes Online Magazine

Unfried Chicken With Roasted Brussels Sprouts

Jonathan Jarashow — Fri, 20 Jan 2017 03:35:46 +0000

ART SMITH'S

TAKING DIABETES TO HEART THROUGH
HEALTHY COMFORT RECIPES

Makes 4 Servings

For the chicken

1 cup buttermilk

1 tablespoon Louisiana Hot Sauce or another hot sauce

4 skinless and boneless chicken breasts, cut in half

1? cups multigrain or whole wheat panko bread crumbs

3 tablespoons grated Parmesan cheese

2 teaspoons ground black pepper

1 teaspoon cayenne

1? teaspoons onion powder

1? teaspoons garlic powder

1 teaspoon paprika

For the brussels sprouts

16 brussels sprouts, cut in half

1? tablespoons extra-virgin olive oil

Salt and freshly ground black pepper

For the garnish

1 lemon, quartered

Directions

To prepare the chicken: Preheat the oven to 400?F. In a mixing bowl, mix the buttermilk and hot sauce. Submerge the chicken pieces in the buttermilk and soak in the refrigerator for at least 1 hour but no more than 24 hours.
In a gallon-size plastic bag, combine the bread crumbs, Parmesan, black pepper, cayenne, onion powder, garlic powder, and paprika. Seal the bag and shake until well mixed. Remove the chicken from the buttermilk and transfer directly to the bag with the bread crumb mixture. Shake the bag until the chicken breasts are evenly coated with the bread crumbs. Remove the chicken breasts from the bag and lay flat on a nonstick baking sheet. Refrigerate, uncovered, for 30 minutes. Bake the chicken for 20 to 25 minutes or until just cooked through.
To prepare the brussels sprouts: Preheat the oven to 400?F. Place brussels sprouts in a medium mixing bowl, toss with the olive oil, and season with salt and pepper. Spread the brussels sprouts in a medium ovenproof baking dish and roast for 20 minutes or until caramelized and tender.
Divide the chicken and brussels sprouts among 4 serving plates, and squeeze the lemon over the chicken.

NUTRITION INFORMATION PER SERVING:

Calories 427, Carbohydrate 45g, Sugars 6g, Total Fat 12g, (Sat Fat 3g),
Protein 40g, Fiber 9g, Cholesterol 79mg, Sodium 349mg

Adapted from “Art Smith’s Healthy Comfort: How America’s Favorite Celebrity Chef Got it Together, Lost Weight, and Reclaimed His Health!”

Copyright ?2013 by Art Smith.
Photography by Stephen Hamilton. Published by HarperOne.

For additional recipe ideas, visit TakingDiabetesToHeart.com

The post Unfried Chicken With Roasted Brussels Sprouts appeared first on Winter 2017 Issue | CDiabetes Online Magazine.

Shaved Brussels Sprout Salad With Pine Nuts And Lemon

Jonathan Jarashow — Fri, 20 Jan 2017 04:23:48 +0000

Makes 4 Servings

20 medium brussels sprouts, cleaned
4 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
? cup pine nuts
? cup grated pecorino Romano cheese
Salt and freshly ground black pepper

Directions

Cut the brussels sprouts in half lengthwise. Thinly slice them until you get to the chunky white core of the brussels sprout (about three-fourths of the way down), then discard the rest of the brussels sprout. Place the sliced brussels sprouts in a medium mixing bowl and add the olive oil, lemon juice, pine nuts, and pecorino Romano cheese. Mix thoroughly. Season with salt and pepper. Cover and let sit for 30 minutes to let the flavors marry before serving.
Divide the brussels sprout salad among 4 bowls and topwith freshly ground black pepper.

NUTRITION INFORMATION PER SERVING:

Calories 250, Carbohydrate 10g, Sugars 3g, Total Fat 22g, (Sat Fat 4g), Protein 7g, Fiber 4g, Cholesterol 8mg, Sodium 151mg

The post Shaved Brussels Sprout Salad With Pine Nuts And Lemon appeared first on Winter 2017 Issue | CDiabetes Online Magazine.

Lamb Kabobs With Cucumber Raita

Jonathan Jarashow — Fri, 20 Jan 2017 04:35:24 +0000

Makes 4-6 servings

For the quinoa
1 cup quinoa, rinsed
Salt
1 tablespoon fresh lemon juice
1 tablespoon extra-virgin olive oil
2 tablespoons chopped flat-leaf parsley

For the raita

12 ounces nonfat Greek yogurt
1?3 cup diced, peeled, and seeded cucumber
3 tablespoons chopped fresh mint leaves
1? tablespoons fresh lemon juice
1 large garlic clove, minced
Salt

For the lamb

1 lb boneless leg of lamb, trimmed and cut into 1-inch pieces
1 tablespoon curry powder
2 tablespoons extra-virgin olive oil
Salt
16 grape or cherry tomatoes
1 yellow bell pepper, seeded and cut into 1-inch pieces
8 10-inch bamboo skewers, soaked in water

NUTRITION INFORMATION PER SERVING:

Calories 478, Carbohydrate 39g, Sugars 7g,
Total Fat 9g, (Sat Fat 4g), Protein 38g,
Fiber 5g, Cholesterol 73mg, Sodium 133mg

Directions

To prepare the quinoa: Place the quinoa in a medium saucepan. Cover with 2 cups cold water and add a pinch of salt. Cover the pan and bring to a boil. As soon as it begins to boil, reduce the heat to a simmer and set the lid slightly ajar to prevent boiling over. Simmer the quinoa for 15 to 20 minutes or until the liquid has been fully absorbed. You should see a little white ring release from the quinoa germ. Remove from heat, fluff with a fork, and stir in the lemon juice, olive oil, and parsley.
To prepare the raita: In a small mixing bowl, combine the yogurt, cucumber, mint, lemon juice, and garlic. Mix with a wooden spoon until fully incorporated. Season with salt. Cover and refrigerate until ready to use.
To prepare the lamb: Preheat a grill to moderate heat. In a medium mixing bowl, combine the lamb, curry powder, and 1 tablespoon of the olive oil. Season with salt. In a separate mixing bowl, combine the tomatoes and bell pepper. Toss with the remaining 1 tablespoon extra-virgin olive oil and season with salt. Thread the lamb, bell pepper, and tomatoes alternately onto the skewers. Place the prepared kabobs on the grill and cook for 5 minutes on each side or until cooked.
Spoon some quinoa on each plate, top with two lamb kabobs, and spoon some raita over the lamb. Sprinkle with additional chopped mint, if desired.

The post Lamb Kabobs With Cucumber Raita appeared first on Winter 2017 Issue | CDiabetes Online Magazine.

Recipes – Winter 2017 Issue | CDiabetes Online Magazine

Unfried Chicken With Roasted Brussels Sprouts

ART SMITH'S

TAKING DIABETES TO HEART THROUGH HEALTHY COMFORT RECIPES

Makes 4 Servings

Directions

Shaved Brussels Sprout Salad With Pine Nuts And Lemon

Makes 4 Servings

Directions

Lamb Kabobs With Cucumber Raita

Makes 4-6 servings

Directions

TAKING DIABETES TO HEART THROUGH
HEALTHY COMFORT RECIPES