Diabetes Quick Fix: Grilled Chicken Wraps and Parmesan Corn

Grilled chicken thighs and onion fill these tasty dinner wraps. Corn on the cob with a Parmesan coating takes only minutes to make in a microwave oven.

Helpful hints:

Diced fresh tomatoes can be found in the produce section of the supermarket.

Look for Parmigiano-Reggiano cheese.

Chicken and onions can be made in a skillet if stovetop grill is not available.

Countdown:

Heat a stovetop grill.

Place chicken, onion and corn on the grill.

Prepare tomatoes and lettuce.

When chicken and onion are ready, make wraps.

Microwave corn.

Shopping list:

To buy: 3/4 pound boneless, skinless chicken thighs, 1 small container best quality grated Parmesan cheese,1 bottle low-sugar, low-salt barbecue sauce*, 1 package 8-inch whole wheat tortillas, 1 container fresh diced tomatoes,1 bag shredded lettuce. 2 medium ears corn

Staples: Onion, canola oil, salt, black peppercorns

Grilled Chicken Wraps

Recipe by Linda Gassenheimer

3/4 lb. boneless, skinless chicken thighs

Salt and freshly ground black pepper

2 1/4-inch onion slices (about 1/2 cup)

1/4 cup low-sugar, low-salt barbecue sauce*

2 8-inch whole wheat flour tortillas

1/2 cup fresh diced tomatoes

1/2 cup shredded lettuce

Heat a stovetop grill. Remove visible fat from chicken and season with salt and pepper to taste. Place chicken, and onion slices on the grill. Cook 5 minutes. Turn chicken and onions over and grill 3 minutes. Spoon barbecue sauce over chicken and onion and grill 2 minutes. A meat thermometer should reach 165 degrees. Remove to a plate. Using two forks, shred the chicken. Separate the onions into rings. Meanwhile, wrap the tortillas in foil and add to the grill for 3 minutes to warm through. Fill each tortilla with some of the chicken and onions and roll into a wrap. Divide lettuce between 2 plates and top with diced tomatoes.

Per serving: 363 calories, 74 calories from fat, 8.2 g total fat, 2.2 g saturated fat, 2.1 g monounsaturated fat, 138 mg cholesterol, 335 mg sodium, 32.5 g carbohydrate, 3.5 g dietary fiber, 11.7 g sugars, 37.6 g protein

Exchanges: 1 1/2-starch, 1 vegetable, 1/2 carbohydrate, 4 lean meat.

Yield 2 servings

Parmesan Corn

Recipe by Linda Gassenheimer

2 medium ears corn, shucked

2 tsp. canola oil

1 Tbsp. best quality grated Parmesan cheese

Salt and freshly ground black pepper

Shuck corn and wrap each ear in a damp paper towel. Place the ears on a dinner plate and microwave on high 2 minutes. Turn corn over and microwave on high 1 1/2 minutes. Remove paper towel and rub corn with oil. Sprinkle Parmesan cheese over corn.

Per serving: 139 calories, 59 calories from fat, 6.6 g total fat, 1.1 g saturated fat, 3.5 g monounsaturated fat, 2 mg cholesterol, 53 mg sodium, 19.1 g carbohydrate, 2 g dietary fiber, 6.4 g sugars, 4.3 g protein

Exchanges: 1 starch, 1 1/2 fat

Yield 2 servings

* Shop smart: Look for low-sugar, low-salt barbecue sauce