~Healthy Cooking~

Dijon Chicken
Creole Pork Chops
Rich Chocolate Mousse

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Dijon Chicken
1/4 cup Dijon mustard
4 ounces plain nonfat yogurt
8 skinned, boned chicken breast halves
1/2 cup soft bread crumbs
vegetable cooking spray

Combine mustard and yogurt, stirring until well blended.  Brush chicken breast halves evenly with mixture and dredge in bread crumbs.  Arrange chicken in a 9x13 baking dish coated with cooking spray.  Cover and bake at 400 degrees for 30 minutes.  Increase temperature to 450 degrees.  Bake, uncovered, for 15 minutes or until lightly browned.

Yield: 8 servings
133 calories
6 grams carbohydrates
19 grams protein
3 grams fat
44 mg cholesterol
194 mg sodium

Diabetic Food Exchange: 1/2 starch; 1 lean meat.

 

Creole Pork Chops
4 lean boneless pork chops
16 ounce crushed tomatoes
1/3 cup chopped onion
1/3 cup chopped green pepper
1/4 cup chopped celery
1/2 teaspoon salt
1/2 teaspoon hot sauce
1/4 teaspoon dried oregano
1 bay leaf

Cook chops in a nonstick skillet over medium heat until lightly browned.  Drain and pat dry with paper towels.  Return chops to skillet.  Add tomatoes and remaining ingredients; cover and simmer 1 hour or until chops are tender.
To serve: Remove and discard bay leaf.  Spoon sauce evenly over chops.

Yield: 4 servings
201 calories
9 g carbohydrates
20 g protien
10 g fat
60 mg cholesterol
2 g fiber
555 mg sodium

Diabetic food exchange: 2 medium-fat meat, 2 vegetable.

 

Rich Chocolate Mousse
1 envelope unflavored gelatin
1/4 cup water
1 cup skim milk
1/2 cup baking cocoa
1/3 cup artificial sweetener
2 cups light Cool Whip

Sprinkle gelatin over water in a small sauce pan; let stand 2 to 3 minutes.  Cook over low heat, stirring constantly, until gelatin is dissolved; cool.  Stir 1/4 cup milk into the cocoa to make a paste; gradually stir in remaining milk.  Stir into gelatin mixture and add sweetener.  Refrigerate until mixture begins to thicken, 20 to 30 minutes.  Fold in two cups whipped topping.  Spoon mixture into dessert cups or bowl.  Refrigerate 2 to 4 hours.

Yield: 6 serving
95 calories
13 g carbohydrates
5 g fat
less than 1 g saturated fat
less than 1 g cholesterol
74 mg sodium

Diabetic food exchange: 1/2 starch, 1 fat.

 


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