WELCOME TO DIABETIC ENJOYING FOOD

I have chosen this name for this blog because it truly states my story. I am a type II diabetic who most certainly enjoys food. When I was diagnosed with diabetes several years ago, my blood sugar level was over 400. With some oral medications, a lot of research and some trial and error, I have found that unlike my ancestors I truly can continue to enjoy food. I hope this blog will help you to also enjoy food and be healthy. Some recipes are my originals and some I have collected.

Monday, December 5, 2016

CREAMY CHICKEN AND PASTA WITH SPINACH

Sometimes we diabetics just crave a creamy homestyle meal. This recipe will work good for us to have occasionally.

6-oz uncooked whole-wheat egg noodles
1 tbsp olive oil
1/4 cup chopped onion
1/4 cup chopped red bell pepper
1 pkg (10-oz) frozen spinach, thawed and drained
2 boneless skinless chicken breasts (about 3/4 lb), cooked and cubed
1 can (4-oz) sliced mushrooms, drained
2 cups shredded Swiss cheese
1 carton (8-oz) fat-free sour cream
3/4 cup fat-free evaporated milk
2 eggs, lightly beaten
1/2 tsp salt

Preheat oven to 350 degrees.

Prepare noodles according to package directions; set aside.

In a large skillet, heat oil over medium-high heat. Add the onion and bell pepper; cook and stir 2 minutes or until the onion is tender. Add the spinach, chicken, mushrooms, and the noodles; stir to combine.

Combine the cheese, sour cream, milk, eggs and salt in a medium bowl, stirring to blend well. Add mixture to the chicken mixture; stir to combine well.

Spray a 9 x 13-inch baking dish with nonstick cooking spray; Transfer mixture to the prepared dish and bake, covered, at 350 degrees for 30-35 minutes or until heated through.

Yield: 8 servings




Wednesday, November 30, 2016

BEANS WITH KIELBASA

1 large onion, chopped
1 medium green bell pepper, chopped
1 tbsp olive oil
1 1/2 lbs reduced-fat smoked turkey kielbasa, cut into 1-inch pieces
1 can (15-16 oz) great northern beans, rinsed and drained
1 can (15-16 oz) pinto beans, rinsed and drained
1 can (14 1/2-oz) stewed tomatoes
1 can (10-oz) diced tomatoes and green chilies
1 can (8-oz) tomato sauce
1/2 tsp garlic powder
1/4 tsp freshly ground black pepper

In a Dutch oven or large saucepan, heat oil; add the onion and bell pepper. Saute veggies until tender. Add the remaining ingredients and bring to a boil. Reduce heat; cover and simmer until heated through.

Yield: 8 servings
Per serving of 1 cup: 287 calories, 5 g (1 g sat) fat, 42 g carbs (7 g fiber), 19 g protein
Diabetic Exchanges: 2 starch, 2 vegetable, 1 1/2 lean meat

Note: File Photo

Tuesday, November 29, 2016

SPINACH TORTELLINI SOUP

2 tbsp olive oil
1 1/2 cups chopped onions
4 minced garlic cloves
1 pkg (8-oz) sliced fresh mushrooms
4 cans (14.5-oz each) ready-to-serve low-sodium chicken broth
1 pkg (9-oz)  refrigerated cheese tortellini
3 cups fresh spinach
1/3 cup shredded fresh Parmesan cheese

Heat the oil in a large saucepan placed over medium-high heat. When oil is hot, add the onions and cook a couple of minutes. Add garlic and mushrooms to the onions and cook while stirring for 2 minutes.

Add the chicken broth to the pan and bring to a boil. Add the tortellini and return to boiling. Boil 5 to 7 minutes or until the tortellini is done.

Stir the spinach into the soup; cook for a minute or two until wilted.

To serve, ladle soup into serving bowls and top with the Parmesan cheese.

Yield: 6 servings of 1 1/4 cup each.
Per serving: 260 calories, 29 g carbs (3 g fiber), 13 g protein

Note: File Photo

Monday, November 28, 2016

SIMPLE CHICKEN PARMIGIANA

4 boneless skinless chicken breast halves
1/2 cup fine dry whole-grain bread crumbs
1/4 cup grated Parmesan cheese
1/4 cup chopped fresh Italian parsley
1 large egg, beaten
2 tbsp olive oil
2/3 cup low-sugar or sugar-free spaghetti sauce
1/2 cup shredded mozzarella cheese

Place chicken breasts between 2 pieces of waxed paper or plastic wrap. Using a meat mallet or rolling pin, gently pound the meat to a thickness of about 1/4-inch.

In a medium bowl, combine the bread crumbs, Parmesan cheese and parsley; mix together well. Dip chicken breasts in the beaten egg then coat with the bread crumb mixture.

In a large nonstick skillet, heat the oil until hot over medium-high heat. Add chicken and cook 8 to 10 minutes or until tender and cooked through (juices run clear). Turn once during cooking to brown both sides.

Meanwhile, heat the sauce.

Sprinkle the chicken with the mozzarella cheese; cover skillet to allow cheese to melt.

Serve the heated sauce with the chicken.

Yield: 4 servings
Per serving: 360 calories, 14 g carbs, 37 g protein

Note: File Photo of this recipe.



Sunday, November 27, 2016

TOSSED GREENS - BEAN SALAD

1 pkg (10-oz) Italian-Blenda mixed salad greens
1 can (19-oz) Cannellini Beans, rinsed and drained
1/2 cup thinly sliced fennel bulb
1/4 cup light olive oil
2 tbsp cider vinegar
1 tsp Dijon mustard

In a large salad bowl, combine the salad greens, beans, and fennel.

In a small bowl, combine oil, vinegar and mustard until well blended. Pour dressing over the salad and toss to coat.

Yield: 8 (1-cup) servings
Per serving: 120 calories, 7g (1 sat) fat, 11 g (3 g fiber) carbs, 3 g protein
Diabetic Exchanges: 1/2 starch, 1 vegetable, 1 fat

Note: File Photo

Saturday, November 26, 2016

MEATLESS ITALIAN WEDDING SOUP

2 tsp olive or coconut oil
1/2 cup finely chopped onion
1 garlic clove, minced
2 cups diced zucchini
2 cups diced yellow squash
1 cup diced red bell pepper
3 cans (14.5-oz each) ready-to-serve chicken broth
1 cup uncooked macaroni rings (whole-grain is best)
2 cups fresh spinach leaves, coarsely chopped
Grated Fresh Parmesan Cheese for topping

In a Dutch oven, heat oil; add onion and garlic, cooking a couple minutes until tender. Add the zucchini, squash, and bell pepper; cook, stirring, for 2 minutes or until crisp tender.

Add the broth and macaroni; mix well. Bring mixture to a boil, reduce heat and cook over medium heat 7 to 8 minutes or until macaroni is tender. Stir occasionally during cooking.

Add the spinach and cook 1 minute to wilt.

To serve, ladle soup into serving bowls and top with the cheese.

Yield: 6 servings of 1 1/2 cups each
Per serving: 180 calories, 25 g carbs, 10 g protein


Friday, November 25, 2016

POT ROAST WITH SWEET POTATOES

1 envelope dry onion soup mix (I also like to use onion-mushroom soup mix)
1 1/2 cups water
3/4 cup low sodium soy sauce
1 tbsp Splenda Brown Sugar Blend
1 tsp ground ginger
1 (3 to 3 1/2-lb) boneless beef roast
3 large sweet potatoes, peeled, cut into chunks
3 tbsp water
2 tbsp white whole-wheat flour

Preheat oven to 325 degrees.

In a large ovenproof Dutch oven, combine the soup mix, water, soy sauce, Splenda, and ginger; add the roast. Cover and bake at 325 degrees for 1 3/4 hour and 45 minutes.

Add the potatoes and bake, covered, for another 45 minutes to an hour until the meat and potatoes are tender. Remove the roast and potatoes to a warm serving platter and keep warm.

In a small cup, using a wire whisk, blend the water and flour together until smooth. Add mixture to the juices in the Dutch oven. Bring to a boil over high heat, stirring occasionally. Cook 2 minutes or until thickened. Serve with the meat and potatoes.

Note: If you are having trouble controlling your blood sugar, omit the gravy.

Note: File Photo


Wednesday, November 23, 2016

GARLIC-ROSEMARY-LEMON ROASTED CHICKEN

1 fresh young roaster, giblets removed
3garlic cloves, minced
Finely grated peel and juice of 1 lemon
2 tbsp olive oil
1 tbsp fresh rosemary
1 tsp cracked black pepper
1/4 tsp salt
6 medium-size red potatoes, halved or quartered

Preheat oven to 425 degrees.

In a medium bowl, mix the garlic, lemon juice and peel, oil, and spices.

Place chicken, breast side up, in a lightly oiled large roasting pan. Place the potatoes around the chicken. Drizzle the entire garlic mixture over the chicken and onto the potatoes.

Bake at 425 degrees 20 to 25 minutes per pound of the chicken or until the chicken is cooked through. A meat thermometer should read 180 degrees when inserted in the thigh. Stir potatoes once or twice to brown evenly.

Yield: 8 servings
Note: File Photo


Tuesday, November 22, 2016

HONEY BUN CAKE

1 box sugar-free yellow cake mix (2-layer size)
1/2 cup olive or canola oil
1/4 cup unsweetened applesauce
4 large eggs
1 carton (8-oz) fat-free sour cream
1/2 cup Slenda Brown Sugar Blend
1 tbsp ground cinnamon
2 cups "fake" powdered sugar*
4 tbsp low-fat milk
1 tbsp vanilla extract
Preheat oven to 325 degrees.
Lightly spray a 9x13-inch baking pan with nonstick cooking spray; set aside.
In a mixing bowl beat the cake mix, oil, applesauce, eggs, and sour cream by hand for 50 strokes. Pour half the batter into the baking pan.
In a small bowl, combine the Splenda and cinnamon; spread over the batter in the pan. Pour remaining half of the batter over the sugar/cinnamon layer. Using a knife, make swirls in the cake.
Bake at 325 degrees for approximately 40 minutes until a wooden toothpick inserted in the center comes out clean.
In a bowl combine the "fake" powdered sugar, milk, and vanilla extract. Spread over the warm cake.
*Recipe available on this blog site.

BALSAMIC-MAPLE ACORN SQUASH

1 large (1 1/2 lb) acorn squash
1/4 cup Balsamic viniagrette dressing
1/2 tsp ground nutmeg
3 tbsp sugar-free maple-flavored syrup

Preheat oven to 400 degrees.
Cover a rimmed baking sheet with foil; set aside.

Cut squash in half lengthwise; remove seeds and discard them. Place squash halves, cut side down, on a cutting board and cut each half into 6 slices crosswise. Place slices in a large bowl.

In a small bowl, combine the dressing, nutmeg and syrup until well blended. Pour over the squash slices and toss to coat. Place the slices in a single layer onto the prepared baking sheet.

Bake at 400 degrees for 45 minutes or until squash is tender, turning once about halfway through the cooking time.

Yield: 6 servings

Please note this is a side dish that should be eaten with a lean protein item.


Note: I took a Kraft recipe and made it diabetic-friendly.