Leigh

Cajun Chicken penne pasta

Posted on by Leigh

Cajun Chicken penne pasta

Print Pin Rate
Prep Time: 15 minutes
Cook Time: 33 minutes
Total Time: 48 minutes
Servings: 4 people
Calories: 485kcal

Ingredients

For the Cajun seasoning

  • 2 tsp paprika
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp cayenne pepper (adjust to your preferred spice level)
  • 1 tsp salt
  • 1/2 tsp black pepper

For the chicken and pasta

  • 2 tbsp olive oil
  • 1 onion finely chopped
  • 1 red bell pepper chopped
  • 1 green bell pepper chopped
  • 3 garlic cloves minced
  • 250 ml heavy cream
  • 200 g diced tomatoes (canned or fresh)
  • 1 chicken stock cube
  • 150 g grated Parmesan cheese
  • salt to taste
  • ground pepper to taste
  • fresh parsley (optional)

Instructions

  • In a small bowl, combine all the Cajun seasoning ingredients and mix well.
  • Season the chicken pieces with 2-3 tablespoons of the Cajun seasoning mixture. Make sure the chicken is well coated. Set aside for at least 10 minutes to marinate.
  • Cook the penne pasta according to the package instructions until al dente. Drain and set aside.
  • Heat the olive oil in a large skillet or pan over medium-high heat. Add the marinated chicken pieces and cook until they are browned and cooked through, about 4-5 minutes per side. Remove the chicken from the pan and set it aside.
  • In the same pan, add the chopped onions and bell peppers. Sauté until they become soft and slightly caramelized, about 3-4 minutes.
  • Add the minced garlic and cook for another 30 seconds to 1 minute until fragrant.
  • Stir in the diced tomatoes, heavy cream, and chicken bouillon. Bring the mixture to a simmer and let it cook for about 2-3 minutes.
  • Reduce the heat to low and return the cooked chicken to the pan. Allow the mixture to simmer for an additional 2-3 minutes to heat the chicken through.
  • Stir in the grated Parmesan cheese and cook until the sauce thickens and the cheese is melted and creamy.
  • Season with salt and pepper to taste.
  • Add the cooked penne pasta to the sauce and toss everything together until the pasta is well coated with the creamy Cajun sauce.
  • Garnish with chopped fresh parsley.
  • Serve the Cajun Chicken Penne Pasta hot, and enjoy your delicious meal!
Nutrition Facts
Cajun Chicken penne pasta
Serving Size
 
1 Serving
Amount per Serving
Calories
485
% Daily Value*
Fat
 
41
g
63
%
Saturated Fat
 
21
g
131
%
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
13
g
Cholesterol
 
104
mg
35
%
Sodium
 
1512
mg
66
%
Potassium
 
449
mg
13
%
Carbohydrates
 
18
g
6
%
Fiber
 
3
g
13
%
Sugar
 
7
g
8
%
Protein
 
15
g
30
%
Vitamin A
 
3080
IU
62
%
Vitamin C
 
70
mg
85
%
Calcium
 
426
mg
43
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Bacon Cauliflower Fried Rice

Posted on by Leigh

Bacon Cauliflower Fried Rice

Print Pin Rate
Prep Time: 5 minutes
Cook Time: 15 minutes
Servings: 4 people
Calories: 280kcal

Ingredients

  • 400 g cauliflower florets
  • 150 g bacon diced
  • 2 garlic cloves minced
  • 1 small onion chopped
  • 1 carrot diced
  • 1/2 cup frozen peas
  • 2 eggs beaten
  • 2 tbsp soy sauce (adjust to taste)
  • 1 tbsp vegetable oil
  • salt to taste
  • ground pepper to taste
  • Green onions chopped (optional)

Instructions

  • Wash the cauliflower and cut it into florets.
  • Use a food processor to pulse the cauliflower florets until they resemble rice grains. You can also use a box grater to grate the cauliflower into rice-like pieces.
  • In a large skillet or wok, heat the vegetable oil over medium-high heat.
  • Add the diced bacon to the hot skillet and cook until it becomes crispy. Remove some of the excess bacon fat, leaving about 1-2 tablespoons in the skillet.
  • Add the minced garlic, chopped onion, and diced carrot to the skillet. Sauté for about 3-4 minutes until the vegetables become tender.
  • Push the vegetables and bacon to one side of the skillet, creating an empty space. Pour the beaten eggs into the empty space and scramble them until they are cooked through.
  • Mix the scrambled eggs with the vegetables and bacon.
  • Add the cauliflower rice to the skillet and stir-fry everything together for about 5-6 minutes until the cauliflower rice is cooked and slightly browned.
  • Stir in the frozen peas and continue to cook for another 2-3 minutes until the peas are heated through.
  • Season the fried rice with soy sauce, salt, and pepper. Adjust the soy sauce to taste.
  • Garnish with chopped green onions if desired.
  • Serve the Bacon Cauliflower Fried Rice hot as a delicious low-carb alternative to traditional fried rice.
    Enjoy your Bacon Cauliflower Fried Rice in metric measurements!
Nutrition Facts
Bacon Cauliflower Fried Rice
Serving Size
 
1 Serving
Amount per Serving
Calories
280
% Daily Value*
Fat
 
21
g
32
%
Saturated Fat
 
6
g
38
%
Trans Fat
 
0.1
g
Polyunsaturated Fat
 
5
g
Monounsaturated Fat
 
8
g
Cholesterol
 
107
mg
36
%
Sodium
 
832
mg
36
%
Potassium
 
550
mg
16
%
Carbohydrates
 
12
g
4
%
Fiber
 
4
g
17
%
Sugar
 
5
g
6
%
Protein
 
12
g
24
%
Vitamin A
 
2827
IU
57
%
Vitamin C
 
59
mg
72
%
Calcium
 
55
mg
6
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Asian Cucumber sesame salad

Posted on by Leigh

Asian Cucumber sesame salad

Print Pin Rate
Prep Time: 5 minutes
Refrigerate: 30 minutes
Total Time: 35 minutes
Servings: 4 people
Calories: 102kcal

Ingredients

  • 2 cucumbers thinly sliced
  • 1/4 cup rice vinegar
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • 1 tbsp honey or sugar
  • 2 garlic cloves minced
  • 1 tsp grated fresh ginger
  • 2 tbsp toasted sesame seeds
  • 2 green onions thinly sliced
  • Red chili flakes (optional)
  • Fresh cilantro (optional)
  • salt to taste
  • ground pepper to taste

Instructions

  • Wash and thinly slice the cucumbers. You can use a mandoline or a sharp knife to achieve thin slices. Place them in a large mixing bowl.
  • In a separate bowl, whisk together the rice vinegar, soy sauce, sesame oil, honey (or sugar), minced garlic, and grated ginger to create the dressing.
  • Pour the dressing over the sliced cucumbers in the mixing bowl.
  • Toss the cucumbers and dressing together until the cucumbers are well coated.
  • Sprinkle the toasted sesame seeds over the salad and toss them in.
  • If you like a bit of heat, you can add some red chili flakes or fresh chili pepper slices at this point.
  • Taste the salad and adjust the seasoning with salt and pepper if needed.
  • Garnish the salad with thinly sliced green onions and fresh cilantro or parsley, if desired.
  • Chill the salad in the refrigerator for about 30 minutes to allow the flavors to meld.
  • Serve your Asian Cucumber Sesame Salad as a refreshing side dish with your favorite Asian-inspired meal.
    Enjoy your delicious and refreshing Asian Cucumber Sesame Salad!
Nutrition Facts
Asian Cucumber sesame salad
Serving Size
 
1 Serving
Amount per Serving
Calories
102
% Daily Value*
Fat
 
6
g
9
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
2
g
Sodium
 
515
mg
22
%
Potassium
 
270
mg
8
%
Carbohydrates
 
10
g
3
%
Fiber
 
2
g
8
%
Sugar
 
7
g
8
%
Protein
 
3
g
6
%
Vitamin A
 
168
IU
3
%
Vitamin C
 
6
mg
7
%
Calcium
 
71
mg
7
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Cauliflower rice sushi

Posted on by Leigh

Cauliflower rice sushi

Print Pin Rate
Course: Side Dish, Supper
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 10 pieces
Calories: 30kcal

Ingredients

Cauliflower Rice

  • 1 small cauliflower
  • 1 tbsp rice vinegar
  • 1 tsp sugar (or sugar substitute)
  • 1/2 tsp salt

Sushi Filling

  • 1/2 cucumber thinly sliced into strips
  • 1/2 avocado thinly sliced
  • 1 small carrot thinly sliced into strips
  • 1/2 red bell pepper thinly sliced into strips
  • 3 sheets nori (seaweed)

Assembling

  • a bamboo sushi rolling mat
  • plastic wrap
  • soy sauce for dipping
  • pickled ginger (optional)
  • wasabi (optional)

Instructions

Prepare the Cauliflower Rice:

  • Cut the cauliflower into florets and remove the tough stem.
  • Use a food processor to pulse the cauliflower until it resembles the texture of rice grains. Be careful not to over-process; you want it to have a rice-like consistency.
  • Transfer the cauliflower rice to a clean kitchen towel or cheesecloth and squeeze out any excess moisture.
  • In a bowl, mix the rice vinegar, sugar, and salt until the sugar and salt dissolve. Drizzle this mixture over the cauliflower rice and toss to combine. Set aside.

Prepare the Sushi Fillings:

  • Slice all your preferred fillings into thin strips. You can also add other ingredients like cooked shrimp, smoked salmon, or tofu if desired.

Assemble the Sushi:

  • Place a bamboo sushi rolling mat on a clean surface and cover it with plastic wrap. This will prevent the cauliflower rice from sticking to the mat.
  • Lay a sheet of nori, shiny side down, onto the plastic-covered rolling mat.
  • Wet your fingers to prevent the cauliflower rice from sticking and spread an even layer of cauliflower rice over the nori sheet, leaving about half an inch of nori at the top free.
  • Arrange your desired fillings in a line across the center of the rice.
  • Carefully lift the bamboo mat's edge closest to you and start rolling the nori and fillings away from you. Apply gentle pressure to shape the sushi roll.
  • Continue rolling until you reach the exposed nori. Wet the nori edge with a bit of water to seal the roll.
  • Use a sharp knife dipped in water to slice the sushi roll into bite-sized pieces.

Serve:

  • Arrange the sushi pieces on a plate, and serve with soy sauce, pickled ginger, and wasabi.
    Enjoy your homemade raw cauliflower rice sushi! You can get creative with the fillings and even dip the rolls in a little soy sauce for added flavor.
Nutrition Facts
Cauliflower rice sushi
Serving Size
 
1 Serving
Amount per Serving
Calories
30
% Daily Value*
Fat
 
2
g
3
%
Saturated Fat
 
0.3
g
2
%
Polyunsaturated Fat
 
0.2
g
Monounsaturated Fat
 
1
g
Sodium
 
131
mg
6
%
Potassium
 
180
mg
5
%
Carbohydrates
 
4
g
1
%
Fiber
 
2
g
8
%
Sugar
 
2
g
2
%
Protein
 
1
g
2
%
Vitamin A
 
1088
IU
22
%
Vitamin C
 
22
mg
27
%
Calcium
 
12
mg
1
%
Iron
 
0.3
mg
2
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Pan seared scallops

Posted on by Leigh

Pan seared scallops

Print Pin Rate
Course: Supper
Prep Time: 10 minutes
Cook Time: 11 minutes
Servings: 1 person
Calories: 412kcal

Ingredients

  • 400 g sea scallops
  • 1 tbsp olive oil
  • 1 garlic clove minced
  • 1 tsp lemon zest
  • 1 tbsp lemon juice
  • 1 tbsp fresh parsley chopped
  • salt to taste
  • ground pepper to taste
  • Lemon wedges for garnish (optional)

Instructions

  • Pat the sea scallops dry with paper towels to remove excess moisture. This helps them sear properly.
  • Heat the olive oil in a large skillet over medium-high heat.
  • Add the minced garlic to the hot oil and sauté for about 30 seconds until it becomes fragrant.
  • Carefully add the sea scallops to the skillet. Make sure they are in a single layer with some space in between. If your skillet is not large enough, you may need to cook them in batches.
  • Season the scallops with a pinch of salt and pepper.
  • Sear the scallops without moving them for about 2-3 minutes on each side or until they develop a golden-brown crust and are opaque in the center. Do not overcook them, as scallops can become tough if cooked for too long.
  • While the scallops are cooking, mix the lemon zest, lemon juice, and fresh parsley in a small bowl to create a simple sauce.
  • Once the scallops are cooked, drizzle the lemon sauce over them in the skillet. Toss gently to coat the scallops with the sauce.
  • Once the scallops are cooked, drizzle the lemon sauce over them in the skillet. Toss gently to coat the scallops with the sauce.
  • Serve the Seared Sea Scallops immediately, garnished with lemon wedges if desired.
    This recipe for Pan Seared Sea Scallops is a low-carb and diabetes-friendly option, offering a delightful combination of flavors without heavy sauces or excessive carbohydrates. Be mindful of portion sizes to fit your dietary needs, and consult with a healthcare professional for personalized dietary guidance.
Nutrition Facts
Pan seared scallops
Serving Size
 
1 Serving
Amount per Serving
Calories
412
% Daily Value*
Fat
 
16
g
25
%
Saturated Fat
 
2
g
13
%
Trans Fat
 
0.02
g
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
11
g
Cholesterol
 
96
mg
32
%
Sodium
 
1571
mg
68
%
Potassium
 
874
mg
25
%
Carbohydrates
 
15
g
5
%
Fiber
 
0.5
g
2
%
Sugar
 
1
g
1
%
Protein
 
49
g
98
%
Vitamin A
 
356
IU
7
%
Vitamin C
 
15
mg
18
%
Calcium
 
39
mg
4
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Tilapia and zucchini noodles

Posted on by Leigh

Tilapia and zucchini noodles

Print Pin Rate
Course: Supper
Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 28 minutes
Servings: 4 people
Calories: 240kcal

Ingredients

For the Tilapia

  • 4 tilapia fillets
  • 1 lemon quartered
  • 2 garlic cloves minced
  • salt to taste
  • ground pepper to taste

For the Zucchini Noodles

  • 4 zucchinis
  • 1 tbsp olive oil
  • 2 garlic cloves minced
  • salt to taste
  • ground pepper to taste

Instructions

  • Preheat your oven to 180°C (350°F).
  • Place the tilapia fillets on a baking sheet lined with parchment paper.
  • In a small bowl, mix the minced garlic, olive oil, dried oregano, salt, and pepper. Drizzle this mixture over the tilapia fillets.
  • Lay lemon slices on top of the tilapia fillets.
  • Bake in the preheated oven for 15-20 minutes or until the tilapia is cooked through and flakes easily with a fork.
  • While the tilapia is baking, prepare the zucchini noodles (zoodles). Use a spiralizer or a julienne peeler to turn the zucchinis into noodles.
  • In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic and sauté for about 30 seconds until fragrant.
  • Add the zucchini noodles to the skillet. Season with salt and pepper. Sauté the zoodles for 2-3 minutes, just until they start to soften. Be careful not to overcook them; they should remain slightly crunchy.
  • Serve the cooked tilapia fillets over a bed of zucchini noodles.
  • Garnish with fresh herbs or a squeeze of lemon juice, if desired.
    This recipe offers a low-carb, diabetes-friendly option with lean protein from tilapia and nutritious zucchini noodles. Adjust the portion sizes according to your dietary needs, and consider consulting with a healthcare professional for personalized dietary guidance.
Nutrition Facts
Tilapia and zucchini noodles
Serving Size
 
1 Serving
Amount per Serving
Calories
240
% Daily Value*
Fat
 
7
g
11
%
Saturated Fat
 
2
g
13
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
3
g
Cholesterol
 
85
mg
28
%
Sodium
 
105
mg
5
%
Potassium
 
1074
mg
31
%
Carbohydrates
 
10
g
3
%
Fiber
 
3
g
13
%
Sugar
 
6
g
7
%
Protein
 
37
g
74
%
Vitamin A
 
398
IU
8
%
Vitamin C
 
50
mg
61
%
Calcium
 
61
mg
6
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Caesar salmon with roasted tomatoes and artichokes

Posted on by Leigh

Caesar salmon with roasted tomatoes and artichokes

Print Pin Rate
Course: Main Dish, Supper
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Servings: 4 people
Calories: 439kcal

Ingredients

The Salmon

  • 4 salmon fillets
  • salt to taste
  • ground pepper to taste

Roasted Tomatoes and Artichokes

  • 1 cup cherry tomatoes
  • 1 cup artichoke hearts quartered
  • salt to taste
  • ground pepper to taste

Caesar Dressing

  • 1/4 cup olive oil
  • 2 tbsp lemon juice
  • 2 garlic cloves minced
  • 1 tsp Dijon mustard
  • 1 tsp Worcestershire sauce
  • 1/4 cup Parmesan cheese grated
  • salt to taste
  • ground pepper to taste

Instructions

  • Preheat your oven to 200°C (392°F).
  • In a small bowl, whisk together the olive oil, lemon juice, minced garlic, Dijon mustard, Worcestershire sauce, and grated Parmesan cheese to make the Caesar dressing. Season with salt and pepper to taste. Set aside.
  • Place the salmon fillets on a baking sheet lined with parchment paper or lightly greased with olive oil. Season the salmon with salt and pepper, then brush the Caesar dressing generously over the fillets.
  • In a separate bowl, toss the cherry tomatoes and quartered artichoke hearts with olive oil, salt, and pepper.
  • Spread the tomato and artichoke mixture around the salmon fillets on the baking sheet.
  • Roast everything in the preheated oven for about 15-20 minutes or until the salmon is cooked through and flakes easily with a fork, and the tomatoes and artichokes are tender and slightly caramelized.
  • Once done, remove the baking sheet from the oven.
  • Serve the Caesar Salmon with Roasted Tomatoes and Artichokes hot, drizzling any remaining Caesar dressing over the top as desired.
    This recipe is a flavorful and diabetes-friendly option that provides a balanced meal with lean protein, healthy fats, and plenty of vegetables. Remember to adjust portion sizes and ingredients according to your dietary needs and preferences.
Nutrition Facts
Caesar salmon with roasted tomatoes and artichokes
Serving Size
 
1 Serving
Amount per Serving
Calories
439
% Daily Value*
Fat
 
27
g
42
%
Saturated Fat
 
5
g
31
%
Polyunsaturated Fat
 
6
g
Monounsaturated Fat
 
15
g
Cholesterol
 
98
mg
33
%
Sodium
 
735
mg
32
%
Potassium
 
953
mg
27
%
Carbohydrates
 
9
g
3
%
Fiber
 
3
g
13
%
Sugar
 
2
g
2
%
Protein
 
38
g
76
%
Vitamin A
 
315
IU
6
%
Vitamin C
 
13
mg
16
%
Calcium
 
109
mg
11
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Chicken with celery root puree

Posted on by Leigh

Chicken with celery root puree

Print Pin Rate
Course: Supper
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 1 person
Calories: 292kcal

Ingredients

For the Chicken

  • 1 chicken breast boneless, skinless
  • 1/2 garlic clove minced
  • 1/4 tsp olive oil
  • salt to taste
  • ground pepper to taste

Celery Root Puree

  • 1/4 large celery root peeled and diced
  • 1/2 garlic clove minced
  • 1/2 tsp olive oil
  • 2 tbsp chicken or vegetable broth low-sodium
  • salt to taste
  • ground pepper to taste

Instructions

Prepare the Chicken

  • Season the chicken breast with minced garlic, salt, and pepper.
  • Heat 1/4 teaspoon of olive oil in a non-stick skillet over medium-high heat.
  • Add the seasoned chicken breast and cook for about 2-3 minutes per side or until it is cooked through and no longer pink in the center. Remove from the skillet and set aside.

Prepare the Celery Root Puree

  • In a separate pot, heat 1/2 teaspoon of olive oil over medium heat.
  • Add minced garlic and diced celery root to the pot.
  • Sauté the celery root and garlic for about 2-3 minutes until they start to soften.
  • Pour in 2 tablespoons of low-sodium chicken or vegetable broth.
  • Reduce the heat to a simmer, cover, and cook for about 10-12 minutes or until the celery root is tender and can be easily pierced with a fork.
  • Remove from heat and let it cool slightly.

Blend the Celery Root Puree

  • Transfer the cooked celery root and broth mixture to a blender or food processor.
  • Blend until smooth. You can add a little more broth if needed to reach your desired consistency.
  • Season with salt and pepper to taste.

Serve

  • Place the celery root puree on a plate.
  • Put the cooked chicken breast on top of the puree.
  • Garnish with fresh herbs like parsley or chives, if desired.
    This recipe provides a single serving of a balanced meal with lean protein from the chicken and a low-carb celery root puree suitable for diabetics. Remember to adjust portion sizes and ingredients to meet your specific dietary requirements, and consult with a healthcare professional or a registered dietitian if needed.
Nutrition Facts
Chicken with celery root puree
Serving Size
 
1 Serving
Amount per Serving
Calories
292
% Daily Value*
Fat
 
9
g
14
%
Saturated Fat
 
2
g
13
%
Trans Fat
 
0.03
g
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
4
g
Cholesterol
 
145
mg
48
%
Sodium
 
392
mg
17
%
Potassium
 
874
mg
25
%
Carbohydrates
 
2
g
1
%
Fiber
 
0.2
g
1
%
Sugar
 
0.4
g
0
%
Protein
 
48
g
96
%
Vitamin A
 
178
IU
4
%
Vitamin C
 
4
mg
5
%
Calcium
 
21
mg
2
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Saucy skillet pork chops

Posted on by Leigh

Saucy skillet pork chops

Print Pin Rate
Course: Supper
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Servings: 4 people
Calories: 287kcal

Ingredients

Saucy pork chop skillet

  • 4 boneless pork chops
  • 1 tbsp olive oil
  • 1 small onion finely chopped
  • 2 garlic cloves minced
  • 1 red bell pepper diced
  • 1 yellow bell pepper diced
  • 400 g diced tomatoes
  • 1 tsp dried thyme
  • 1 tsp dried oreganum
  • 1/2 tsp paprika
  • salt to taste
  • ground pepper to taste
  • 1/4 cup chicken broth low-sodium
  • 1/4 cup tomato sauce low-sodium
  • Fresh parsley chopped, for garnish

Instructions

  • Season the pork chops with salt, pepper, and paprika on both sides.
  • Heat the olive oil in a large skillet over medium-high heat. Add the pork chops and sear for about 3-4 minutes on each side, or until they're nicely browned. Remove the pork chops from the skillet and set them aside.
  • In the same skillet, add the chopped onion, minced garlic, and diced bell peppers. Sauté for about 3-4 minutes, or until the vegetables become tender.
  • Stir in the diced tomatoes, dried thyme, dried oregano, and the chicken broth. Bring the mixture to a simmer.
  • Return the seared pork chops to the skillet and spoon some of the tomato mixture over the top of each chop.
  • Cover the skillet and let it simmer for about 20 minutes, or until the pork chops are cooked through. Make sure they reach an internal temperature of 70°C (160°F).
  • Stir in the low-sodium tomato sauce and simmer for an additional 2-3 minutes to heat the sauce.
  • Taste and adjust the seasoning with salt and pepper if needed.
  • Garnish with chopped fresh parsley before serving.
  • Serve the saucy pork chops with a side of steamed vegetables or a salad for a balanced meal suitable for diabetics.
    Remember to consult with a healthcare professional or nutritionist to ensure this recipe aligns with your specific dietary needs as a diabetic, as individual requirements can vary.
Nutrition Facts
Saucy skillet pork chops
Serving Size
 
1 Serving
Amount per Serving
Calories
287
% Daily Value*
Fat
 
13
g
20
%
Saturated Fat
 
4
g
25
%
Trans Fat
 
0.1
g
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
7
g
Cholesterol
 
90
mg
30
%
Sodium
 
212
mg
9
%
Potassium
 
904
mg
26
%
Carbohydrates
 
11
g
4
%
Fiber
 
3
g
13
%
Sugar
 
5
g
6
%
Protein
 
31
g
62
%
Vitamin A
 
1319
IU
26
%
Vitamin C
 
105
mg
127
%
Calcium
 
61
mg
6
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Chicken and spinach

Posted on by Leigh

Creamy chicken and spinach

Print Pin Rate
Course: Supper
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 4 people
Calories: 501kcal

Ingredients

  • 500 g chicken breasts boneless and skinless (cut into bite-sized pieces)
  • 200 g fresh spinach leaves
  • 250 ml heavy cream
  • 30 g butter
  • 1 small onion finely chopped
  • 2 garlic cloves minced
  • 200 g mushrooms sliced
  • 30 g Parmesan cheese grated
  • 15 ml olive oil
  • salt
  • pepper

Instructions

  • Heat the olive oil in a large pan over medium-high heat.
  • Add the chicken pieces to the pan and cook until they are no longer pink in the center, about 5-7 minutes. Season with salt and pepper. Remove the chicken from the pan and set it aside.
  • In the same pan, add the butter and chopped onion. Cook the onion until it becomes translucent, about 2-3 minutes.
  • Add the minced garlic and sliced mushrooms to the pan. Sauté them until the mushrooms are tender and any liquid they release has evaporated.
  • Stir in the heavy cream and grated Parmesan cheese. Cook for another 2-3 minutes, stirring constantly, until the sauce thickens.
  • Return the cooked chicken to the pan and add the fresh spinach leaves. Cook for an additional 2-3 minutes, or until the spinach wilts and the chicken is heated through.
  • Taste and adjust the seasoning with more salt and pepper if needed.
  • Serve the creamy chicken and spinach over cooked pasta, rice, or with crusty bread on the side.
    Enjoy your creamy chicken and spinach dish!
Nutrition Facts
Creamy chicken and spinach
Serving Size
 
1 Serving
Amount per Serving
Calories
501
% Daily Value*
Fat
 
38
g
58
%
Saturated Fat
 
21
g
131
%
Trans Fat
 
0.3
g
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
11
g
Cholesterol
 
172
mg
57
%
Sodium
 
373
mg
16
%
Potassium
 
1001
mg
29
%
Carbohydrates
 
8
g
3
%
Fiber
 
2
g
8
%
Sugar
 
4
g
4
%
Protein
 
34
g
68
%
Vitamin A
 
5897
IU
118
%
Vitamin C
 
19
mg
23
%
Calcium
 
196
mg
20
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.