ITALIAN CHICKEN

This recipe idea is from a Better Homes and Gardens Diabetic meals book.

2 tbsp olive oil

4 medium skinless, boneless chicken breast halves

1 large onion, halved lengthwise and thinly sliced2 cloves garlic, minced

3 large tomatoes, coarsely chopped

1/4 cup ripe olives, pitted and sliced

1/4 tsp salt

sprinkle of black pepper to suit taste

1/4 cup reduced-sodium chicken broth

2 tsp cornstarch

1/4 cup snipped fresh basil or 1 tbsp dried basil

2 cups hot cooked couscous, for serving 

Fresh basil for garnish, optional

In a large skillet heat 1 tablespoon of the olive oil over medium-high heat. Add chicken and cook 4 to 5 minutes per side or until chicken is tender and cooked through. Remove from skillet and keep warm.

For the sauce, add the remaining olive oil, onion and garlic to a hot skillet. Cook, stirring for a couple minutes. Add the tomatoes, olives, salt and pepper. Bring to a boil then reduce the heat. Cover and simmer for 3 minutes. In a small bowl or cup, stir the broth and cornstarch together, using a small whisk to remove any lumps and add to the skillet. Cook, stirring, until thickened and bubbly. Cook, stirring, for a couple more minutes. Stir in the snipped or dried basil. Pour the sauce over the chicken and serve with the couscous. Garnish with the fresh basil, if desired.

Yield: 4 servings  

Diabetic Exchanges: 1 1/2 starch, 2 vegetables, 3 lean meat

file photo

SIMPLE BANANA PANCAKES - NO FLOUR

You can replace flour and sugar with protein and potassium when you make these simple pancakes using only egg and banana.

1 large egg

1 large banana
In a small bowl, peel and slice the banana.
Mash banana and beat in the egg to combine well.
Spray a medium skillet with nonstick cooking spray and heat over medium heat. Pour batter onto skillet, one-fourth cup at a time.  Cook until browned, turn and cook until browned on both sides.
May eat as is, use instead of bread for a breakfast sandwich, or enjoy with some sugar-free syrup.
Yield: 3 pancakes

file photo for reference 

DIABETIC APPLE CRISP

This is one of my old Internet articles I came across in the archives. It was first published in February 2008.I did make one change. I changed the all-purpose flour to white whole-wheat. Today we have excellent white whole-wheat flour on the market. In fact, it is all I buy now. No refined white flour in my house.

If you have a diabetic among your family and/or friends, there is no need to worry about what to serve for dessert. There is also no need to make two desserts, one for the diabetic and one for everyone else. With this delicious Apple Crisp recipe, everyone can enjoy the same dessert, and you won't hear one complaint. That is because this dessert doesn't taste like a "diabetic dessert". When you serve this recipe, no one will guess you just served them a diabetic crisp. If you and/or the diabetic don't tell, no one will ever know!

1/2 cup Splenda Brown Sugar Blend

2 tbsp white whole wheat (or almond) flour

1/2 tsp ground cinnamon

4 cups peeled and thinly sliced apples (Rome recommended)

TOPPING:

1 1/4 cups quick cooking oats

1/2 cup white whole-wheat (or almond) flour

1/4 cup Splenda Brown Sugar Blend

3/4 cup chopped nuts

1/2 cup butter, melted

Preheat oven to 350 degrees. Lightly spray an 8-inch square baking dish with nonstick cooking spray. Set aside.

To make the apple filling, combine brown sugar blend, flour, and cinnamon in a large bowl. Add apples, tossing to coat. Spoon into the prepared baking dish. Set aside.

To make topping, combine oats, flour, brown sugar blend and nuts in a bowl. Stir in butter. The mixture will be crumbly. Spoon over the apples mixture.

Bake at 350 degrees for 45 minutes or until the apples are bubbly and the topping is golden brown. Best when served warm.

NOTE: Yield: 9 servings at 310 calories, 38 carbs, 4 grams protein each. As with all fruits, there is the natural sugar of the apples and a high carb count. However, the oats and nuts counterbalance most of that. Enjoy this dessert after a meal that has a good protein count. You would not want to serve this dessert after a pasta or vegetarian meal. And as with all desserts, it is not a good idea to overindulge!

this is the file photo

HERBY CHICKEN WITH APRICOTS & FETA

1 tsp salt

1 tsp dill weed

1/2 tsp dried oregano

1/2 tsp dried thyme

1/2 tsp pepper

8 (2 lbs) boneless skinless chicken thighs

3 tbsp olive oil

1 small onion, chopped

8 dried apricots

8 pitted dates

1/2 cup chicken stock

1/4 cup lemon juice

1 cup crumbled feta cheese

2 green onions, thinly sliced

Hot cook couscous for serving, optional

Combine salt, dill, oregano, thyme and pepper. Sprinkle the mixture over the chicken. In a skillet, heat oil over medium heat. Brown the chicken in batches, if necessary. Return all chicken to the skillet. Add onion, apricots, and dates cooking another 5 minutes.  Stir in the chicken stock and lemon juice, bring to a boil. Reduce heat and simmer, covered, until a thermometer in the chicken reads 170 degrees, about 5 to 7 minutes. Uncover and top with the cheese and green onions. Serve with the couscous, if desired. 

Yield: 8 servings Per serving 1 chicken thigh with 1/4 cup of the apricot pan mixture (without couscous): 282 calories, 10g carbs, 24g protein Diabetic Exchanges: 3 lean meat, 2 fat, 1/2 starch

recipe idea and photo TOH

 

CRANBERRY MUFFINS

1 1/2 cups white whole-wheat flour, sift before measuring

1/2 cup garbanzo bean flour

1/2 cup Stevia granulated

1 tbsp baking powder

1/2 tsp salt

1 cup coarsely chopped cranberries

1 cup milk

1/4 cup butter, melted

2 large eggs

Preheat oven to 400 degrees.

Grease 12 muffin cups with solid shortening or line with paper cups; set aside.

Sift the flours with half the Splenda, the baking powder and salt into a large mixing bowl.

Place cranberries in a small mixing bowl and toss with the remaining Splenda to coat well. Add to the flour mixture and toss again.

Measure the milk into a 2-cup glass measuring cup. Add the 1/4 cup melted butter and eggs; beat with a fork or small whisk until eggs are incorporated and all is well combined.

Make a well in the center of the flour mixture and pour milk/egg mixture into the well. Quickly stir with a fork just until moistened. Do not beat - batter will be lumpy.

Divide the batter evenly into the muffin cups, filling each about 2/3's full. Place on center rack in oven and bake at 400 degrees 25-30 minutes until golden brown.

Remove muffins from pan to a wire rack.

file photo

AMISH AUTUMN SALAD

 This is a common salad this time of year among the Amish. I lived in Indiana several years where I followed the late Elizabeth Coblentz the Amish cook's column in my local newspaper. I love Amish cooking and recipes.

2 cups peeled and diced apples (I personally think you should leave the peel on. Apples skins are good for diabetics.)

1 cup peeled and grated carrots

1/2 cup raisins (if your blood sugar allows)

1/2 cup mayonnaise

In a large bowl, combine the apples, carrots, and raisins. Add the mayonnaise and toss until the ingredients are evenly coated. Chill for 1 hour before serving.

Serves 4

file photo of apples for reference

EASY CHICKEN POT PIE

2 tbsp olive oil

1 1/2 lbs boneless, skinless chicken thighs, cut into 2-inch pieces

1 1/4 cups chicken broth

1/4 cup whole-wheat or your favorite low-carb flour

1 tbsp Dijon mustard

1 onion, finely chopped

1 red bell pepper, chopped

1 cup frozen mixed vegetables, thawed

1 sheet frozen puff pastry dough, thawed

Heat oven to 400-degrees.

In a skillet, heat 1 tablespoonful of the oil over medium-high heat. Add chicken and cook until lightly browned, about 5 minutes; flip. Reduce heat to medium. Cover and cook until cooked through, about 10 minutes. Reserve 1/4 cup of the pan juices. Transfer chicken to a 2-quart baking dish that has been sprayed with nonstick cooking spray.

In a bowl, mix the reserved pan juices, broth, flour, mustard and 1/4 teaspoon salt. In a skillet over medium heat, heat remaining tablespoon of oil and add vegetables. Cook 5 minutes then add broth and cook another 3 minutes. Stir into the chicken.

Roll out puff pastry to 1-inch larger than top of baking dish. Place dough over the filling, trim. Bake until golden, about 30 minutes. Allow to stand 15 minutes before serving.

Yield: 12-15 servings Per serving (15): 390 calories 20g protein, 30g carbs, 500mg sodium, fat 18g (6g sat) Note: reduce sodium by using low-sodium chicken broth.

recipe idea and photo First for women 2022

SAUTEED CHARD AND CRISPY SHALLOTS

2/3 cup olive oil

1/2 cup sliced shallots

2 garlic cloves, sliced

2 lbs rainbow chard, trimmed, sliced 

In a small pot, heat oil over medium-high heat until shimmering. In batches, add shallot and cook, turning often, until browned and crisp, about 2 minutes. Drain on paper towels; sprinkle with 1/4 tsp (or less) salt. Reserve 3 tablespoons of the oil.

In a large skillet, heat the 3 tablespoons of oil over medium heat. Add garlic and cook, stirring, until golden, 30 seconds. Add the chard and season with 1/2 tsp salt and 1/4 tsp pepper. Cook, stirring frequently, until chard is just wiled, 3 to 4 minutes. Transfer to serving bowl and sprinkle with the shallots.

Yield: 8 servings Cal 190, Pro 2 g Carb 6g, fat 10g (3g sat), sod 460 mg

I suggest only a pinch of salt on the shallots and only 1/4 teaspoon in the chard. Add a small amount, around 1/4 cup chopped ham and a couple tablespoons chopped walnuts. Of course, this will change the nutritional numbers above.

recipe and photo from First for women 2022

KANSAS CITY STEAK SOUP

nonstick cooking spray
1/2 lb ground sirloin or ground round beef
1 cup chopped onion
3 cups frozen mixed vegetables
1 cup sliced celery
1 can (14.5-oz) stewed tomatoes, do not drain
1 beef bouillon cube
1 tsp ground black pepper
2 cups water
1/2 cup white whole wheat flour (or almond flour)
1 can (10.5-oz) defatted beef broth

Spray a Dutch oven or large pot with the nonstick cooking spray and heat over medium-high heat until pot is hot. Add the beef and onion; cook stirring until browned.

To the beef and onion, add the mixed vegetables, celery, tomatoes, bouillon cube, pepper and water; bring to a boil.

Use a whisk, combine the flour and beef broth until smooth; add to the pot, stirring constantly. Return the mixture to a boil then reduce heat to low. Cover and simmer 15 minutes or until slightly thickened and heated through, stirring constantly.

Yield: 6 servings
Per serving: 198 calories, 5 g fat (2 g saturated), 23 mg cholesterol, 598 mg sodium, 27 g carbs, 5 g dietary fiber, 13 g protein

file photo

. 

HEARTY TOMATO-CHICKPEA STEW

This recipe is also suggested to fight inflammation in the body thanks to the anti-inflammatory properties in the legumes (chickpeas).

1 tbsp olive oil

1 onion, diced

2 tsp curry powder

2 tsp ground coriander

1 tsp grated ginger

1/2 tsp salt

1 can (28-oz) crushed tomatoes

2 cans (15-oz) chickpeas, drained, rinsed

Heat oil in a large pot over medium heat. Add onion and sauté 5 minutes or until translucent and softened but not browned. Stir in the curry powder, coriander, ginger and salt. Cook until fragrant, stirring constantly for 1 - 2 minutes. Stir in the tomatoes then chickpeas and simmer 15-20 minutes or until of a stew consistently.

Yield: 6 servings

file photo