Colorful Chicken Stew - Diabetic

1 lb. boneless skinless chicken breasts, cubed
1 (14 1/2 oz.) can Italian diced tomatoes, undrained
2 medium potatoes, peeled and cut into 1/2−inch cubes
5 medium carrots, chopped
3 celery ribs, chopped
1 large onion, chopped
1 medium green bell pepper, chopped
2 (4 oz.) cans mushroom stems and pieces, drained
2 low−sodium chicken bouillon cubes
Artificial Sweetener equal to 2 tsp. sugar
1 tsp. chili powder
1/4 tsp. pepper
1 T. cornstarch
2 C. cold water

In a 5−quart crockpot, combine the first 12 ingredients.

In a small bowl, combine cornstarch and water until smooth. Stir into chicken mixture. Cover and cook on LOW for 8 to 10 hours or until vegetables are tender. Serves 10.

Nutritional Analysis: One 1−cup serving equals: 123 calories,

209 mg sodium, 25 mg cholesterol, 16 gm carbohydrate, 11 gm protein,

1 gm fat, 3 gm fiber.

Diabetic Exchanges: 2 vegetables, 1 very lean meat, 1/2 starch.

Mandarin Orange Salad

1/2 cup sour cream
1/4 cup mayonnaise
1/4 cup milk 1/2 to 1 teaspoon minced garlic
1/2 teaspoon Worcestershire sauce
pinch sugar
pinch ground white pepper
cayenne pepper to taste
3 large heads butter lettuce − torn, washed and dried
1 small Vidalia sweet onion, peeled and sliced into thin rings
1 (11 ounce) can mandarin oranges, drained
6 ounces fresh mushrooms, thinly sliced
salt and pepper to taste

Prepare the dressing by whisking together the sour cream, mayonnaise, milk, garlic,
Worcestershire sauce, sugar, white pepper and cayenne pepper. Store in an air−tight container and refrigerate.

Prepare the salad in a large bowl by combining the lettuce, onion, oranges and mushrooms. Add enough dressing to coat and toss. Sprinkle with salt and pepper and add croutons if desired.

Asparagus au Gratin

1 pound trimmed asparagus spears, fresh or frozen
salt and pepper
8 ounces sliced mushrooms
2 tablespoons butter
1/4 cup all-purpose flour
1 1/4 cup milk
2 teaspoons lemon juice
2 tablespoons grated Parmesan cheese

PREPARATION:
Heat warming drawer or preheat oven to 225°. Put asparagus in a pan large enough to hold them lying flat. Pour enough boiling water in the pan to cover asparagus; add salt, to taste. Cover and simmer gently for 10 to 15 minutes, or until tender.

Lift asparagus out carefully with a spatula; transfer to paper towels to drain. Reserve 1/4 cup of cooking liquid. Arrange asparagus with tips all pointing in one direction on a warm, ovenproof serving dish; cover and keep warm in warming drawer or in a 225° degree oven. Simmer mushrooms in half of reserved asparagus liquid (2 tablespoons) for about 2 minutes, or until tender.

Drain and arrange over the bottom half of asparagus, leaving tips uncovered. Cover and continue to keep warm while making sauce.

In a small saucepan over low heat, melt butter; stir in flour until smooth. Continue to cook and stir for 1 to 2 minutes, until golden in color. Remove from heat; gradually stir in milk, the remaining half of asparagus cooking liquid (2 tablespoons), and lemon juice. Season with salt and pepper to taste. Return sauce to heat; simmer for 2
minutes, stirring constantly, until thickened. Pour over mushrooms and sprinkle
with Parmesan cheese. Asparagus tips will remain exposed. Cover exposed
asparagus with foil; place dish under broiler for 2 to 3 minutes, or until sauce
with cheese is browned.
Serves 4

Moo Goo Gai Pan

4 chicken breast halves, skinned, boned and sliced
salt and pepper
4 cloves garlic, minced
2 cups water
1 tb cornstarch
5 tb corn oil
8 oz. fresh mushrooms, sliced
4 lb. bok choy or Chinese white cabbage, chopped
2 tb sugar
4 tb soy sauce
6 scallions, chopped

In a bowl, toss chicken with the salt and pepper, garlic and cornstarch mixture. Set aside. Heat 3 tablespoons of corn oil in a wok and stir in mushrooms, bok choy/cabbage and sugar for 2 minutes. Cover and cook for 5 minutes.
Remove from wok.

Heat remaining corn oil in wok. Stir−fry chicken for 2 minutes over high heat. Add soy sauce and mix well. Cover and cook for about 6 minutes, or until the chicken is thoroughly cooked.

Mix in the cooked vegetables and scallions. Stir fry together for about 1minute. Serve hot with rice.