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Middle Eastern Chicken Kebabs

grilled-chicken-kebabs

Courtesy of  Once Upon a Chef, Jenn Segal

 

 

Servings: 4-6
Prep Time: 20 Minutes
Cook Time: 15 Minutes
Total Time: 35 Minutes, plus 8 hours to marinate

Ingredients

  • 1 cup plain whole milk Greek yogurt
  • 2 tablespoons olive oil
  • 2 teaspoons paprika
  • 1/2 teaspoon cumin
  • 1/8 teaspoon cinnamon
  • 1 teaspoon crushed red pepper flakes (reduce to 1/2 teaspoon if you don’t like heat)
  • Zest from one lemon
  • 2 tablespoons freshly squeezed lemon juice, from one lemon
  • 1-3/4 teaspoons salt
  • 1/2 teaspoon freshly ground black pepper
  • 5 garlic cloves, minced
  • 2-1/2 pounds boneless skinless chicken thighs (or 2 pounds boneless skinless chicken breasts), trimmed of any excess fat and cut into large bite-sized pieces
  • 1 large red onion, cut into wedges
  • Vegetable oil, for greasing the grill

Instructions

  1. In a medium bowl, combine the yogurt, olive oil, paprika, cumin, cinnamon, red pepper flakes, lemon zest, lemon juice, salt, pepper and garlic.

 

 

  1. Thread the chicken onto metal skewers, folding if the pieces are long and thin, alternating occasionally with the red onions. Be sure not to cram the skewers. (Note: You’ll need between 6-8 skewers.) Place the kebabs on a baking sheet lined with aluminum foil. Spoon or brush the marinade all over the meat, coating well. Cover and refrigerate at least eight hours or overnight.

 

  1. Preheat the grill to medium-high heat. To grease the grill, lightly dip a wad of paper towels in vegetable oil and, using tongs, carefully rub over the grates several times until glossy and coated. Grill the chicken kebabs until golden brown and cooked through, turning skewers occasionally, 10 to 15 minutes. Transfer the skewers to a platter and serve.

Nutrition Information

  • Per serving (6 servings)
  • Calories:350
  • Fat:15g
  • Saturated fat:3g
  • Carbohydrates:6g
  • Sugar:3g
  • Fiber:1g
  • Protein:41g
  • Sodium:871mg
  • Cholesterol:186mg
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Creole Eggplant Eggs Benedict

  • Makes: 4 servings
  • Serving Size: 2 eggplant slices, one poached egg, 1/2 cup Creole sauce, and 1 tablespoon “hollandaise” topper
  • Carb Grams Per Serving: 20

Ingredients

  • 1/2 cup chopped onion (1 medium)
  • 1/2 cup chopped celery (2 stalks)
  • 1 clove garlic, minced
  • 5 teaspoons olive oil
  • 1 14 1/2 – ounce can no-salt-added diced tomatoes, undrained
  • 2 teaspoons Worcestershire sauce
  • 1/2 teaspoon sugar
  • 1/2 teaspoon dried thyme, crushed
  • 1/8-1/4 teaspoon cayenne pepper
  • 1 tablespoon snipped fresh Italian (flat-leaf) parsley
  • 1/2 cup panko (Japanese-style bread crumbs)
  • 1 teaspoon dried parsley flakes
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/8-1/4 teaspoon ground black pepper
  • 1/8 teaspoon salt
  • 1/4 cup refrigerated or frozen egg product, thawed
  • 8 1/2-inch-thick slices peeled eggplant (2-1/2 to 3 inches in diameter)
  • 4 eggs
  • 1/4 cup plain fat-free Greek yogurt
  • 2 teaspoons lime juice
  • 1 teaspoon yellow mustard
  • 1/8 teaspoon ground white pepper
  • Paprika or ground black pepper (optional)

Directions

  1. Preheat oven to 200 degrees F. For Creole sauce,* in a medium saucepan cook onion, celery, and garlic in 1 teaspoon of the olive oil until tender. Add tomatoes, Worcestershire sauce, sugar, thyme, and cayenne pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 10 minutes. Stir in the fresh parsley.
  2. In a shallow dish combine panko, the dried parsley, garlic powder, paprika, the 1/8 to 1/4 teaspoon black pepper, and the salt. Place egg product in another shallow dish.
  3. In a large nonstick skillet heat 2 teaspoons of the remaining olive oil. Dip each eggplant slice in the egg, then dip in the crumb mixture to lightly coat. Add half of the eggplant slices to the hot oil; cook for 12 to 14 minutes or until golden brown and tender (if eggplant browns too quickly, reduce heat slightly), turning once halfway through cooking. Transfer eggplant slices to a foil-lined baking sheet; place in oven to keep warm. Repeat with the remaining 2 teaspoons olive oil and the remaining eggplant slices.
  4. Meanwhile, in a large skillet bring 1 inch water to boiling; reduce heat to simmering (bubbles should begin to break the surface of the water). Break an egg into a cup and slip egg into the simmering water. Repeat with the remaining eggs, allowing each egg an equal amount of space in the water. Simmer eggs, uncovered, for 3 to 5 minutes or until whites are completely set and yolks begin to thicken but are not hard. Using a slotted spoon, remove eggs from water.
  5. To make “hollandaise” topper,** in a small bowl stir together Greek yogurt, lime juice, mustard, and the white pepper.
  6. For each serving, place an eggplant slice on a plate; top with 1/4 cup of the Creole sauce, one poached egg, another eggplant slice, another 1/4 cup of the Creole sauce, and about 1 tablespoon of the “hollandaise” topper. If desired, sprinkle with paprika or black pepper.

Make Ahead Tip

  • * The sauce can be made the day ahead. Refrigerate and reheat before serving.

Make Ahead Tip

  • ** The topper can be made the day ahead and refrigerated until needed.

Courtesy of Diabetic Weekly

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 229 cal., 12 g total fat (2 g sat. fat), 212 mg chol., 294 mg sodium, 20 g carb. (5 g fiber, 9 g sugars), 13 g pro.

Diabetic Exchanges

Medium-Fat Meat (d.e): 1; Fat (d.e): 1.5; Vegetables (d.e): 2; Starch (d.e): 0.5

Hearty Vegetable, Bacon, and Quinoa Quiche

  • Makes: 6 servings
  • Carb Grams Per Serving: 15

Ingredients

  • Nonstick cooking spray
  • 1/2 cup quinoa
  • 8 ounces sliced fresh mushrooms
  • 1 cup loosely packed, coarsely chopped fresh spinach
  • 1/2 cup sliced, halved leeks
  • 4 1/2-ounce slices applewood smoked bacon, crisp cooked and coarsely crumbled (32 slices per pound)
  • 4 eggs, lightly beaten
  • 1 cup refrigerated or frozen egg product, thawed
  • 1 12 – ounce can evaporated fat-free milk
  • 2 ounces Gruyere or Havarti cheese, shredded (1/2 cup)
  • 1/2 teaspoon salt
  • 1/8 teaspoon ground black pepper

Directions

  1. Preheat oven to 350 degrees F. Coat a deep 10-inch pie plate with cooking spray.
  2. Rinse quinoa. Using a rubber spatula, spread quinoa as evenly as possible over the bottom of the prepared pie plate.
  3. In a medium bowl stir together mushrooms, spinach, leeks, and bacon. Spread mushroom mixture evenly over the quinoa.
  4. In a large bowl whisk together the eggs, egg product, evaporated milk, shredded cheese, salt, and pepper. Pour into the pie plate (it will be full).
  5. Bake for 55 to 60 minutes or until set in the center and browned on top.
 Courtesy of Diabetic Weekly

Nutrition Facts Per Serving:

Servings Per Recipe: 6
PER SERVING: 288 cal., 12 g total fat (4 g sat. fat), 163 mg chol., 571 mg sodium, 15 g carb. (1 g fiber, 4 g sugars), 20 g pro.

Diabetic Exchanges

Starch (d.e): 1; Lean Meat (d.e): 2.5

Sweet Pepper Hash Brown Baked Eggs

  • Makes: 8 servings
  • Serving Size: 1 egg with pepper ring and 1/2 cup hash browns
  • Carb Grams Per Serving: 18

Ingredients

  • Nonstick cooking spray
  • 1 20 – ounce package O’Brien-style refrigerated shredded hash brown potatoes (such as Simply Potatoes brand)
  • 1 tablespoon olive oil
  • 1 large green sweet pepper
  • 1/2 cup pizza sauce
  • 1/4 cup finely shredded Parmesan cheese (1 ounce)
  • 8 eggs
  • Freshly ground black pepper and/or snipped fresh basil (optional)

Directions

  1. Preheat oven to 375 degrees F. Coat a 3-quart rectangular baking dish with cooking spray. Add potatoes to prepared baking dish. Drizzle oil over potatoes; toss to combine. Spread potatoes evenly in the baking dish. Bake for 10 minutes. Stir potatoes; spread evenly in the baking dish again. Bake for 10 minutes more.
  2. Meanwhile, slice the sweet green pepper into eight 1/4- to 1/2-inch-thick rings. Remove seeds. Remove potatoes from oven. Reduce oven temperature to 350 degrees F. Arrange pepper rings in two rows on top of the potatoes. Spread 1 tablespoon of the pizza sauce within each pepper ring, then break an egg into each pepper ring. Top each egg with a rounded teaspoon of the shredded Parmesan cheese. Bake for 15 to 20 minutes more or until egg whites are set and yolks begin to thicken but are not hard.
  3. If desired, garnish with freshly ground black pepper and/or snipped fresh basil.
 Courtesy of Diabetic Weekly

Nutrition Facts Per Serving:

Servings Per Recipe: 8
PER SERVING: 179 cal., 7 g total fat (2 g sat. fat), 188 mg chol., 491 mg sodium, 18 g carb. (2 g fiber, 2 g sugars), 9 g pro.

Diabetic Exchanges

Medium-Fat Meat (d.e): 1; Starch (d.e): 1; Fat (d.e): 0.5

Pork and Green Chile Stew

  • Makes: 8 servings
  • Serving Size: 1 1/2cup
  • Carb Grams Per Serving: 34

Ingredients

  • 4 fresh poblano chile peppers* or 2 green sweet peppers
  • 1 1/2 pounds lean boneless pork shoulder
  • 3 cups chopped onion
  • 1/4 cup finely chopped fresh jalapeno pepper*
  • 6 cloves garlic, minced
  • 1 teaspoon salt
  • 1/2 teaspoon dried oregano, crushed, or 1 1/2 teaspoons snipped fresh oregano
  • 1 1/2 pounds red potatoes, cut into 1-inch pieces
  • 3 medium zucchini, halved lengthwise and cut into 1/2-inch-thick slices
  • 1 10 – ounce package frozen whole kernel corn, thawed
  • 1/2 cup snipped fresh cilantro
  • Lime wedges (optional)

Directions

  1. Preheat oven to 425 degrees F. Line a baking sheet with foil. To roast poblano or sweet peppers, halve peppers and remove stems, seeds, and membranes.* Place peppers, cut sides down, on prepared baking sheet. Roast about 20 minutes or until skins are bubbly and browned. Wrap peppers in the foil; let stand for 20 to 25 minutes or until cool enough to handle. Using a paring knife, pull the skins off gently and slowly. Coarsely chop peppers. Reduce oven to 325 degrees F.
  2. Trim fat from pork. Cut pork into bite-size pieces. In a Dutch oven, combine roasted peppers, pork, onion, jalapeno pepper, garlic, salt, and dried oregano (if using). Cover and bake in the 325 degree F oven for 45 minutes.
  3. Stir in potatoes. Cover and bake for 30 minutes. Stir in zucchini and corn. Cover and bake about 15 minutes more or until pork and vegetables are tender. Stir in cilantro and fresh oregano (if using). If desired, serve stew with lime wedges. 8 (1-1/2-cup) servings.

Tip

  • *Test Kitchen Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Nutrition Facts Per Serving:

Servings Per Recipe: 8
PER SERVING: 269 cal., 6 g total fat (2 g sat. fat), 55 mg chol., 377 mg sodium, 34 g carb. (5 g fiber), 22 g pro.

Diabetic Exchanges

Vegetables (d.e): 2; Lean Meat (d.e): 2; Starch (d.e): 1.5

Italian Wild Rice Soup

  • Makes: 8 servings
  • Carb Grams Per Serving: 24
Ingredients
  • 1 pound ground pork
  • 4 cups water
  • 2 14 1/2 – ounce can lower-sodium beef broth
  • 1 14 1/2 – ounce can no-salt-added diced tomatoes with basil, garlic, and oregano, undrained
  • 1 6 – ounce can tomato paste
  • 1 cup chopped onion (1 large)
  • 3/4 cup wild rice, rinsed and drained
  • 6 cloves garlic, minced
  • 2 tablespoons Italian seasoning, crushed
  • 1 1/2 teaspoons paprika
  • 1 teaspoon fennel seeds
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon salt
  • 1/4 teaspoon crushed red pepper
  • 1 9 – ounce package fresh spinach, chopped
  • 1/2 cup finely shredded Parmesan cheese (2 ounces)

Directions

  1. In a large skillet cook pork over medium heat until no longer pink, using a wooden spoon to break up meat as it cooks; drain off fat.
  2. In a 4- to 6-quart slow cooker combine cooked pork, the water, broth, tomatoes, tomato paste, onion, uncooked wild rice, garlic, Italian seasoning, paprika, fennel seeds, black pepper, salt, and crushed red pepper.
  3. Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3 1/2 to 4 hours. Stir spinach into

    Nutrition Facts Per Serving:

    Servings Per Recipe: 8
    PER SERVING: 274 cal., 11 g total fat (5 g sat. fat), 45 mg chol., 315 mg sodium, 24 g carb. (6 g fiber, 8 g sugars), 20 g pro.

    Diabetic Exchanges

    Mark as Free Exchange (d.e): 0; Fat (d.e): 1.5; Vegetables (d.e): 2; Lean Meat (d.e): 2; Starch (d.e): 1

    soup.

  4. Serve topped with cheese.

Chile Verde

  • Makes: 6 servings
  • Serving Size: 2 tortillas and 1 cup pork mixture each
  • Carb Grams Per Serving: 32

Ingredients

  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 1/2 pounds boneless pork shoulder roast
  • Nonstick cooking spray
  • 1 tablespoon olive oil
  • 1 pound fresh tomatillos, husks removed and chopped (about 4 cups)
  • 1 cup chopped onion
  • 3 teaspoons finely shredded lime peel, divided
  • 2 tablespoons lime juice
  • 4 cloves garlic, minced
  • 3/4 cup chopped yellow or red sweet pepper
  • 12 6 – inches corn tortillas
  • 2 tablespoons snipped fresh cilantro
  • Purchased green salsa (optional)
  • Lime wedges (optional)

Directions

  1. In a small bowl, combine cumin, salt, and pepper; set aside. Trim fat from meat. Cut meat into 1-inch pieces. Sprinkle cumin mixture over meat. Coat a large skillet with cooking spray. In the hot skillet brown half of the meat over medium heat. Remove meat from skillet. Add oil to skillet. Brown remaining meat in hot oil. Drain off fat. Place meat in a 3-1/2- or 4-quart slow cooker. Add tomatillos, onion, 1 teaspoon of the lime peel, the lime juice, and garlic. Stir to combine.
  2. Cover and cook on low-heat setting for 6 to 8 hours or on high-heat setting for 3 to 4 hours.
  3. If using low-heat setting, turn to high-heat setting. Add sweet pepper to cooker. Cover and cook for 15 minutes more. Fill corn tortillas with meat mixture; sprinkle with cilantro and remaining lime peel. If desired, serve with green salsa and lime wedges.

Tip

  • Tip: For easy cleanup, line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.

Nutrition Facts Per Serving:

Servings Per Recipe: 6
PER SERVING: 333 cal., 11 g total fat (3 g sat. fat), 73 mg chol., 314 mg sodium, 32 g carb. (4 g fiber, 3 g sugars), 27 g pro.

Diabetic Exchanges

Fat (d.e): 0.5; Lean Meat (d.e): 3; Starch (d.e): 2; Vegetables (d.e): 1

Warm Snow-Pea and Chicken Salad

Nutrition Details

per servingCalories 284, Fat 13g, Cholesterol 64mg, Sodium 509mg, Saturated Fat 2g, Protein 30g, Fiber 3g, Carbohydrates 13g

SERVINGS: 4   |  TOTAL TIME: 40 min

Ingredients

  • 1 pounds chicken, breast, boneless, skinless
    trimmed
  • 14 ounce(s) broth, chicken, less sodium
  • 3 tablespoon vinegar, rice
  • 3 tablespoon soy sauce, less sodium
  • 3 teaspoon oil, toasted sesame
    divided
  • 2 tablespoon tahini (sesame seed paste)
    or cashew butter
  • 1 tablespoon ginger, fresh
    minced
  • 2 clove(s) garlic
    minced
  • 1 pounds peas, snow
    trimmed and thinly slivered lengthwise
  • 2 tablespoon nuts, cashews
    chopped

Instructions

1. Place chicken in a medium skillet or saucepan and add broth; bring to a boil. Cover, reduce heat to low, and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board to cool. Shred into bite-size pieces. (Cool and refrigerate the broth, reserving it for another use.)

2. Meanwhile, whisk vinegar, soy sauce, 2 teaspoons sesame oil and tahini (or cashew butter) in a large bowl until smooth.

3. Heat the remaining 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add ginger and garlic and cook, stirring, until fragrant, about 1 minute. Stir in slivered peas and cook, stirring, until bright green, 3 to 4 minutes. Transfer to the bowl with the dressing.
4. Add the chicken to the bowl with the peas; toss to combine. Serve sprinkled with cashews.
Courtsey of “EveryDay Health”

chicken-cutlets-carrot-kale-salad

 

  • Makes 4
  • Hands-On Time20 min
  • Total Time 25 min

INGREDIENTS

  1. large eggs
  2. tablespoons Dijon mustard, divided
  3. cups panko
  4. 4-oz. chicken cutlets
  5. teaspoon kosher salt, plus more to taste
  6. ¾ teaspoon black pepper, plus more to taste
  7. ½ cup olive oil, divided
  8. tablespoons fresh lemon juice
  9. carrot, peeled and shaved into ribbons
  10. ounces lacinato kale, torn

DIRECTIONS

  1. Whisk together eggs and 1 tablespoon mustard in a shallow dish. Place panko in another shallow dish.
  2. Season chicken with 1 teaspoon salt and ¾ teaspoon pepper. Dip cutlets in egg mixture, then dredge in panko, pressing to adhere.
  3. Heat 2 tablespoons oil in a large skillet over medium. Add 2 cutlets and cook until golden brown and cooked through, about 4 minutes per side. Transfer to a paper towel–lined plate. Repeat with 2 tablespoons oil and remaining 2 cutlets. Cover with aluminum foil to keep warm.
  4. Whisk together lemon juice and remaining 1 tablespoon mustard and ¼ cup oil; season to taste with salt and pepper. Add carrot and kale; toss to coat. Serve salad with chicken.

By Judy Levy

NUTRITIONAL INFORMATION

Per Serving

  • Calories 544 calories
  • Fat 32 g
  • Sat Fat 5 g
  • Cholesterol 158 mg
  • Sodium 889 mg
  • Protein 35 g
  • Carbohydrate 28 g
  • Sugar 4 g
  • Fibe r3 g

Courtesy of Real Simple

 

INGREDIENTS

  1. 1 pound bacon
  2. 2 pounds brussels sprouts
  3. 1 teaspoon ghee
  4. 1 teaspoon garlic powder
  5. 1/4 teaspoon sea salt
  6. Small wooden skewers

DIRECTIONS

  1. Cut each strip of bacon in half lengthwise. In a frying pan on medium heat, cook the bacon until it’s partially cooked but still soft and pliable. (If you overcook the bacon, it will be difficult to weave it onto the skewer.) Remove the bacon from the pan, and set it aside. Remove most of the bacon grease from the pan, leaving just enough to coat it.
  2. Cut the brussels sprouts in half lengthwise. Add the sprouts, ghee, garlic powder, and sea salt to the frying pan. Sauté on medium heat until the sprouts are tender and browned.
  3. Preheat the oven to 375ºF.
  4. Assemble the skewers by threading 1 end of the bacon onto the end of a skewer. Add a brussels sprout slice, and weave the bacon around the sprout and back through the skewer, creating a wave pattern between the sprouts. Move the bacon and the sprout down the skewer, and repeat this process 2-3 more times for each skewer.
  5. Bake the skewers in a baking pan for 5-10 minutes, or until the bacon is fully cooked.

From Paleo Happy Hour by Kelly Milton

 

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