CHICKEN NOODLE SOUP ASIAN STYLE

1 tsp dark sesame oil*
2 large garlic cloves, minced
2 tsp minced ginger
6 cups chicken broth
1 pound skinless boneless chicken breast cut into thin strips
4-oz uncooked whole-wheat thin spaghetti (or your choice of low-carb spaghetti)
2 green onions, sliced thin
2 cups sliced napa cabbage
2 tablespoons light soy sauce
1 tbsp rice vinegar
1/4 cup chopped fresh cilantro

In a large deep skillet or wok, over medium-high heat, heat the oil.  Add the garlic and ginger, saute for a couple of minutes.

Add the chicken broth to the skillet and bring to a boil.  Add the chicken, spaghetti, green onions, and cabbage; cook 10 to 12 minutes or until the chicken is cooked through and the spaghetti is tender.

Remove from the heat and stir in the soy sauce, vinegar, and cilantro.

*If you don't have sesame oil, you can use canola oil.

Note:  If you have leftover soup, this recipe is easily warmed in the microwave as a whole or a cup at a time.

Yield: 8 servings
Per serving: 210 calories, 20 g carbs, 12 g protein, 10 g fat (2 g saturated) This is an excellent carb to protein ratio for diabetics. If you use one of the newer low-carb pastas you may reduce your carbs even more.

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CHICKEN PIZZA

I don't know about you but I love pizza.  Unfortunately, my blood sugar does not love pizza.  That is one thing that will shoot my blood sugar up every time!  However, there are ways to enjoy pizza.  Unfortunately this recipe does not work for me because I don't eat chicken.  Is is, however, a good recipe for diabetics and since most of you love chicken, I will share this recipe today. This is an old recipe I have had for many years. You can update to the newer low-carb or cauliflower crusts on the market today to lower the carb count, if you prefer.

1 (10 1/2-oz) whole-wheat pizza crust
2 tbsp light balsamic vinaigrette
1 medium onion, thinly sliced
1 pkg (8-oz) fresh sliced mushrooms
1 cup shredded cooked skinless chicken breast
3/4 cup shredded Asiago or Parmesan Cheese

Preheat oven to 400 degrees.

Heat the vinaigrette in a large skillet over medium-high heat.  Add the onion and cook about 5 minutes to soften, stirring frequently.  Add the mushrooms and cook another 5 minutes to tenderize.

Spread the hot mixture evenly over the pizza crust; top with the chicken.  Sprinkle the cheese over all.

Bake at 400 degrees 15 to 20 minutes until the crust is crisp and the cheese is melted.

Yield: 6 servings
Per serving: 250 calories, 29 g carbs, 14 g protein.  This is a good carb/protein ratio for diabetics.

CHOCOLATE SILK PIE

1 envelope unflavored gelatin
1/2 cup fat-free milk
4-oz Neufchatel cheese, softened
4-oz semisweet* chocolate, chopped
1/2 cup Splenda granulated
1/2 tsp vanilla
2 cups plain fat-free Greek yogurt
1 graham cracker* pie shell
3/4 cup sugar-free frozen whipped topping, thawed
chocolate curls for garnish, if desired

In a small saucepan, sprinkle the gelatin over the milk and let stand 5 minutes.  Heat, stirring, over low heat just until the gelatin is completely dissolved.  Gradually whisk in the cream cheese until melted.  Add the chocolate, stirring over low heat until the chocolate is melted.  Remove from heat.  Stir in the Splenda and the vanilla.  Pour the mixture into a large bowl and allow to cool for 15 minutes.

Stir a half cup of the yogurt into the chocolate mixture until smooth.  Fold in the remaining yogurt and spread the mixture evenly into the pie shell.

Cover pie loosely and refrigerate at least 3 hours or up to 24 hours before cutting into 10 slices to serve.

To serve, top each slice with a dollop of the whipped topping.  Garnish with the chocolate curls, if desired.

Yield: 10 servings
Per serving: 201 calories, 23 grams carbs, 7 grams protein
Diabetic Exchanges: 1 carb, 0.5 milk, 1.5 fat
Carb Choices: 1.5

Note: This is a recipe I got a about ten years or so ago from Diabetic Living magazine.  It is good.
*You could substitute bittersweet chocolate if you are concerned about the semisweet.
**Can't use graham cracker crumb shell? Make your own with sugar-free vanilla wafers.

REMEMBER THIS IS A DESSERT AND SHOULD BE RESERVED FOR SPECIAL OCCASIONS OR SHARING WITH OTHERS. ONE PIECE SHOULD BE YOUR LIMIT.

PEAS WITH MUSHROOMS AND DILL

Peas are one of my favorite vegetables. I love combining them with mushrooms not only for taste but protein.

2 pkgs (10-oz each) frozen peas and pearl onions
2/3 cup chopped red bell pepper
2 cups sliced fresh mushrooms
1 tbsp olive or canola oil
1 tsp dried dill weed
1/4 tsp salt
2 to 3 grinds of black pepper

Place peas and bell pepper in a large saucepan, add a small amount of boiling water and cook for about 5 minutes or until crisp-tender; drain well.  Remove to a medium bowl and set aside.

Add the oil to the same pan and cook the mushrooms in the hot oil  approximately 5 minutes or until tender, stirring occasionally.  Stir in the dill, salt, and pepper.  Return the peas to the pan and heat through.

Yield: 4 cups

Note: File Photo

CURRY CHICKEN SOUP

1/2 lb boneless skinless chicken breasts, cut into 1/2-inch pieces
3 1/2 tsp curry powder, divided
1 tsp canola oil
3/4 cup chopped apple
1/2 cup sliced carrot
1/3 cup sliced celery
1/4 tsp ground cloves
2 cans (14-oz each) chicken broth
1/2 cup fresh squeezed orange juice
4-oz rotini pasta (be sure to use whole grain or low carb pasta!)

Use 3 tablespoons of the curry powder to coat the chicken pieces.

Heat the canola oil in a large saucepan over medium heat.  Add the chicken pieces and cook, stirring, 3 or 4 minutes until cooked through.  Remove from the pan and set aside.

To the same pan, add the apple, carrot, celery, cloves and remaining curry powder; cook for 5 minutes, stirring often.  Add the broth and orange juice; bring to a boil over high heat.

Add the pasta to the saucepan and reduce heat to medium-low.  Cover pan and cook approximately 10 minutes or until the pasta is tender; return the chicken to the pan.  Remove from the heat.

To serve, ladle soup into individual serving bowls.


Yield: 3 to 4 servings
Per serving this soup has a ratio of twice as many carbs as protein which is okay for most diabetics. I operate on at least 1/3 as many proteins as carbs. This is what I was taught when diagnosed 12 years ago. It works well for me as I have controlled diabetes with only an oral drug.
Diabetic Exchanges: 1/2 fruit, 1 meat, 1 starch

This is the file photo.

ZUCCHINI-TOMATO FRITTATTA ll

1/3 cup sun-dried tomatoes (do not use the ones packed in oil)
1 cup boiling water
3 1/2 cups egg substitute
1/2 cup 2% fat cottage cheese
2 green onions, chopped
1 tbsp dried basil
1/8 tsp crushed red pepper flakes
1 cup sliced zucchini
1 cup fresh broccoli florets
1 medium-size red bell pepper, chopped
2 tsp canola oil
2 tbsp grated Parmesan cheese

Place tomatoes in a small bowl; cover with the boiling water.  Let stand 5 minutes; drain and set aside.

In a large bowl, whisk the egg substitute, cottage cheese, onions, basil, red pepper flakes and the tomatoes together; set aside.

Heat the oil in a 10-inch ovenproof skillet and saute the zucchini, broccoli, and bell pepper until tender.  Reduce the heat to low and pour the egg mixture over the vegetables.  Cover and cook approximately 5 minutes or until almost set.

Remove the cover and sprinkle the cheese over the top.  Broil about 4-inches from heat a couple of minutes or until the eggs are completely set.  Allow to stand 5 minutes before cutting to serve.  Cut into 4 wedges.

Yield: 4 servings.
Per serving: 138 calories, 4 g (1 sat) fat, 11 g carbs, 3 g fiber, 15 g protein
Diabetic Exchanges = 2 lean meat and 2 vegetables 

This is a file photo.

BUCKWHEAT BLUEBERRY PANCAKES

Studies have shown that buckwheat contains a phytochemical that seems to have a beneficial effect on blood glucose.  It has been shown to have a positive effect on blood sugar in diabetics.
1/2 cup buckwheat flour
1/2 cup white whole-wheat flour
1 tbsp Splenda granulated
1/2 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
1 egg or 1/4 cup refrigerated egg substitute
1 1/4 cups buttermilk
1 tbsp canola oil
1/4 tsp vanilla extract
3/4 cup fresh (or frozen, thawed) blueberries

In a medium bowl, stir together the buckwheat flour, whole-wheat flour,  Splenda, baking powder, baking soda, and salt.  Make a well in center of mixture and set aside.

In a small bowl, slightly beat the egg and stir in the buttermilk, oil, and vanilla extract.  Add to the well of the flour mixture and stir just until combined.  Mixture will be slightly lumpy.  Stir in the blueberries.

Spray a griddle or heavy skillet with nonstick cooking spray and heat over medium heat until a few drops of water sprinkled on will dance across the surface.

Pour batter by 1/4 cupfuls onto the hot surface.  Spread to about a 4-inch circle.  Cook over medium heat until brown, turning to cook second side when the surface gets bubbly.

Yield: 12 pancakes

This is a file photo.

TASTY CHICKEN STIR-FRY

2 tsp dark sesame oil
1 lb boneless skinless chicken thighs, cut into strips
4 garlic cloves, minced
1/4 tsp red pepper flakes
1 large red bell pepper, cut into small strips
2 cups small broccoli florets
1 cup matchstick or grated carrots
2 tbsp light soy sauce
2 tbsp hoisin sauce
2 tsp cornstarch
2 cups cooked brown rice for serving

In a large nonstick deep skillet or a wok, over medium-high heat, heat the sesame oil.  Add the chicken strips, garlic, and pepper flakes; stir-fry for a minute.  Turn the heat down to medium and add the bell pepper, broccoli, and carrots; stir-fry approximately 6 minutes or until the chicken is cooked through and the veggies are crisp tender.

Combine the soy sauce and cornstarch in a small bowl; stir until smooth.  Add the mixture and the hoisin sauce to the skillet and stir-fry another couple minutes or until the sauce thickens. 

Serve the stir-fry over the brown rice (do not substitute white rice; diabetics should not eat white rice!). If you must stay away from rice altogether, try this with cauliflower rice.
Yield: 4 servings

This is a file photo of this recipe.

BANANA-SPICE-NUT MUFFINS

This is my own recipe creation I came up with after my diabetes diagnosis several years ago.

2 3/4 cups white whole-wheat flour
2 tsp baking powder
1 tsp baking soda
1/2 tsp salt
2 tsp ground cinnamon
1 tsp nutmeg
1/4 tsp ground ginger
1/3 cup unsweetened applesauce
1/3 cup canola oil
1 cup Splenda granulated
2 tbsp water
1 tbsp apple cider vinegar
2 large eggs or 1/2 cup egg substitute
1 1/2 cup mashed ripe bananas
2 tsp vanilla extract
1 cup chopped pecans
canola oil cooking spray

Preheat oven to 350 degrees.

In a medium bowl combine the flour, baking powder, baking soda, salt, cinnamon, nutmeg, and ginger.  Stir to mix together well; set aside.

In a large mixing bowl, combine the applesauce, canola oil, and Splenda with an electric mixer until well blended.  Mix in the water, vinegar, eggs, bananas, and vanilla extract.

Gradually mix in the flour mixture until well combine.  Stir in the nuts.

Spray muffin cups with the nonstick cooking spray and divide batter into the cups.

Bake at 350 degrees until a wooden toothpick inserted in the centers comes out clean.  Time will vary depending on mini muffins, regular muffins, or jumbo size muffins.

Yield: I made 24 mini muffins and 9 regular-size muffins.

RANCH GREEN BEAN AND MUSHROOM CASSEROLE

nonstick cooking spray
1 1/2 lbs fresh green beans, trimmed
2 tbsp butter
3 tbsp white whole-wheat flour
1 tbsp dry Ranch salad dressing mix
2 to 3 grinds of fresh ground black pepper
1 1/2 cups fat-free milk
1 cup chopped onion
2 garlic cloves, minced
1 1/2 cups sliced fresh mushrooms
1 cup soft whole-grain bread crumbs

Preheat oven to 375 degrees.
Lightly spray a 2-quart casserole dish with nonstick cooking spray; set aside.

Place the grean beans in a saucepan and cover with water.  Bring beans to a boil and cook 15 minutes or until crisp-tender.

While beans cook, make the sauce in a medium sauce.  Belt the butter and stir in the flour, dressing mix, and pepper until combined.  Stir in the milk and cook slowly while stirring, until thickened.  Remove from the heat.

Cook a nonstick skillet with cooking spray and place over medium heat.  Add the onion and garlic to the heated skillet and saute about 3 minutes or until tender.  Remove half from the skillet and set aside.  Add mushrooms to the skillet and continue cooking until tender, about 5 minutes.

Drain the green beans in a colander.  Place back in pan and add the mushroom mixture and the sauce, stirring to combine.  Transfer the mixture to the prepared baking dish.

In a small bowl, combine the the reserved onions with the bread crumbs and sprinkle over the beans.

Bake, uncovered, 25 to 30 minutes or until bubbly and lightly browned.


Yield: 8-10 servings

File Photo