Diabetic-Friendly
Dinner Menu
Geneseo Parish Outreach
Center
December 12th, 2015
Proudly cooked by members of
the SUNY Geneseo Community
Health Alliance
Grilled Herbed Chicken Breast
Butternut Squash Mac &
Cheese
Garlic Roasted Broccoli
Backed Apples
Lime & Mint Waters
Number of Servings: 4
Price per Serving: $0.95
Ingredients:
 chicken breast, 1 pound
 garlic, 3 cloves minced
 herbs (basil, parsley, thyme), 2 tsp
 lemon juice, ½ lemon
 olive oil, 2 Tbsp
 crushed red pepper, ¼ tsp
 salt and pepper to taste
Directions:
1. Lightly wet each chicken breast with
water and lay underneath a layer of
plastic wrap. Lightly pound until each
piece is the same thickness.
2. Lightly season each chicken breast with
salt/pepper. Sprinkle both sides with
dried herbs and garlic. Drizzle with
lemon juice and olive oil.
3. Place chicken in grill pan over mediumhigh head. Cook for 4-5 mins. Do not
move the chicken, as this will cause it
to stick. Flip, and cook for another 4
mins. Remove from heat, and let sit for
5 mins.
Nutritional Information per Serving:
o
Calories: 185
o
Total Fat: 9g
o
Total Carbohydrates: 2g
o
Sugar: 1g
o
Protein: 25g
Butternut Squash Mac &
Cheese
Grilled Herbed
Chicken Breast
Number of Servings: 6
Price per Serving: $2.06
Ingredients:
 butternut squash, 1 lbs pre-cubed
 garlic, 1 clove minced
 skim milk, 1 ½ cups
 low sodium vegetable stock, 1 cup




low-fat Swiss cheese, ½ cup
low-fat cheddar cheese, 1 cup
whole-wheat pasta of choice, 2 cups
salt and pepper to taste
cook for 5 mins. Drain and set
aside.
2. Return the skillet to mediumlow heat and add olive oil.
Add the onions and
salt/pepper. Cook until soft
and slightly browned, about
10 minutes. Add the garlic
and cook for another 5 mins.
3. Add the onions/garlic to the
green beans, sprinkle with a
little lemon juice, and serve.
Directions:
1. Combine squash, garlic, stock, and
milk in a medium saucepan, and
bring to a boil over medium heat.
Lower heat, and simmer for about 25
minutes, until squash is tender.
2. While the squash simmers, cook the
pasta according to package
Nutritional Information per Serving:
directions.
o Calories: 75
3. Add salt and pepper to the squash,
o Total Fat: 4g
and blend until smooth. This can be
o Total Carbohydrates: 8g
done with a hand blender, by
o Sugar: 3g
scooping into a standing blender, or
o Protein: 2g
mashing with a fork.
4. Return to the saucepan over low
heat, and stir in the cheese until
smooth. If the sauce is too thin, add
Peanut Butter Cookies
in a pinch of cornstarch.
Number of Cookies: 36
5. Fold in the pasta.
Price per Serving: $0.03
Nutritional Information Per Serving:
Ingredients:
o Calories: 395
 Splenda brown sugar blend, 1 cup
o Total Fat: 11g
o Total Carbohydrates: 40g
 peanut butter, 1 cup
o Sugar: 6g
 1 egg
o Protein: 18g
Directions:
Green Beans
1. Preheat oven to 375 degrees. Grease
Number of Servings: 4
cookie sheets and set aside.
Price per Serving: $1.08
2.
In a medium bowl, stir together the
Ingredients:
Splenda, peanut butter, and egg until
 green beans, 1 pound
well mixed.
 garlic, 2 cloves thinly sliced
3. Using your hands, roll the dough
 onion, ½ thinly sliced
mixture into 1 inch balls (you should
 lemon juice/zest, ½ lemon
have 36). Place about 2 inches apart
 olive oil, 1 Tbsp
on the cookie sheet.
 salt and pepper to taste
4. Flatten each ball slightly with a drinking
glass that has been lightly greased and
Directions:
dipped in sugar.
1. Fill a large skillet with water,
5. Bake about 9 mins, or until the edges
place over high heat and bring
are set and lightly brown.
to a boil. Add a pinch of salt
and the green beans, and
Nutritional Information per Serving:
o Calories: 65
o Total Fat: 4g
o Total Carbohydrates: 7g
o Sugar: 6g
o Protein 2g
Heart-Health Resources:
-Diabetes.org
-Wegmens->Eat Well, Live Well->Diabetes
-All Recipes: Diabetes Recipes
Baked Apples and Yogurt
Number of Servings: 12
Price per Serving: $1.05
Ingredients:
 apples, 6 large
 Splenda, 1 cup (granulated)
 cinnamon, 1 Tbsp
 margarine, 1 Tbsp
 low-fat yogurt, 1 container
Directions
1. Preheat oven to 375 degrees.
Wash and core apples using an
apple-corer or paring knife, and
place in a 9x13 inch baking pan.
2. Mix together Splenda and
cinnamon. Fill each apple evenly
with the mixture, and top with a
small dot of margarine.
3. Cover with foil and bake for 4550 mins, or until soft. Serve with
a dollop of yogurt.
Nutritional Information per Serving:
o Calories: 60
o Total Fat: 1g
o Total Carbohydrates: 13g
o Sugar: 11g
o Protein: 1g