Using Balsamic Vinegar in Your Diabetic Cooking

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Cooking for a diabetic does not have to be boring. Bring out the flavor in foods with Balsamic Vinegar. Here we have a recipe for chicken and one for meatloaf that will no doubt become favorites at your house whether or not you are diabetic.

BALSAMIC CHICKEN
4 (approx 1 lb total) skinless, boneless chicken breast halves
1/4 tsp salt
1/4 tsp black pepper
1/4 cup whole-wheat flour
1 tbsp olive or canola oil
1/2 cup finely chopped onion
1 3/4 cup reduced sodium chicken broth, divided
4 sprigs fresh thyme
1/4 cup balsamic vinegar

Preheat oven to 375 degrees.

Sprinkle the salt and pepper evenly over the chicken. Place the flour in a shallow dish. Dip the chicken into the flour and turn to coat evenly.

Heat the oil in a large skillet over medium-high heat. Add the coated chicken and cook 4 to 6 minutes or until golden brown, turning once. Transfer to a nonstick baking sheet and bake 8 to 10 minutes or until the chicken in no longer pink.

Meanwhile make the sauce:
Add the chopped onion to the skillet and cook, stirring, for 3 minutes. Remove the skillet from the heat and add the thyme and 1/2 cup of the broth. Return to the heat and bring to a boil. Boil gently 2 to 3 minutes until broth is reduced by half. Add the remaining broth and return to boiling and reduce heat. Boil gently, uncovered, for 10 minutes or until broth is reduced to about 1/3 cup. Stir in the balsamic vinegar. Remove the thyme and return the chicken to the skillet, turning chicken to coat both sides with the broth. Place the chicken on serving platter and spoon the sauce over the chicken.

Yield: 4 servings. Per serving: 226 cal, 5 g (1 g sat) fat, 66 mg chol, 385 mg sodium, 10 g carbs, 1 g fiber, 28 g protein
Diabetic Exchanges: 0.5 starch, 3.5 lean meat, 0.5 fat. Carb choices: 0

BALSAMIC MEAT LOAF
2/3 cup fat-free milk
1/2 cup egg substitute or 3 egg whites
2 cups soft whole wheat bread crumbs
2 green onions, sliced thin
1 tbsp Worcestershire sauce
1 tsp dried oregano
1/4 tsp salt
1/4 tsp freshly ground black pepper
1 1/2 lbs lean ground beef
1/4 cup ketchup
1 1/4 tbsp balsamic vinegar
1 garlic clove, minced

Preheat oven to 350 degrees.
Line a loaf pan with foil and set aside.

In a large bowl combine the milk and egg substitute or egg whites. Stir in the bread crumbs, onions, Worcestershire sauce, oregano, salt and pepper. Add the ground beef and mix well. Shape the mixture into a loaf in the pan.

Bake at 350 degrees for 50 minutes. Spoon off fat.

In a small bowl, combine the ketchup, balsamic vinegar, and garlic. Spread the mixture over the top of the meatloaf. Bake another 10 minutes or until done.

Let stand 10 minutes before slicing. Spoon off any fat that has accumulated.

Yield: 8 servings
Per serving: 197 calories, 9 g (4 g sat) fat, 56 mg chol, 30 mg sodium, 8 g carbs, 1 g fiber, 20 g protein.
Diabetic Exchanges: 0.5 starch, 2.5 lean meat, 1 fat
Carb Choices: 0.5

Enjoy!

Find more of Linda's recipes at http://diabeticenjoyingfood.blogspot.com/ She also shares diabetic and other health information at http://grandmaskitchenmedicine.blogspot.com/

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