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.

Thursday, February 28, 2013

BEEF STIR-FRY FOR TWO

1/2 lb top sirloin steak, sliced thin
2 tsp cornstarch
1/2 cup reduced-sodium beef broth
4 tsp reduced-sodium soy sauce
1 tbsp fresh minced gingerroot
1 clove garlic, minced
2 tsp toasted sesame seeds, divided
2 tsp canola oil, divided
2 cups fresh broccoli florets
1 small yellow bell pepper, julienned
1 cup hot cooked brown rice for serving

In a small bowl combine the cornstarch, beef broth, soy sauce, gingerroot, and garlic until well blended; set aside.

In a large nonstick wok or skillet, stir-fry the beef and 1 teaspoon of the sesame seeds in 1 teaspoon of the oil until the beef is no longer pink.  Remove from skillet or wok and keep warm.

Add the remaining oil and stir-fry the broccoli for 2 minutes.  Add the bell pepper and stir-fry another 5 or 6 minutes until the veggies are crisp tender.  Stir the cornstarch mixture to re-blend and add to the vegetables.  Bring mixture to a boil; cook, stirring, for a couple of minutes until thickened.  Add the beef back into the pan and heat through.

Serve with the brown rice and sprinkle with the remaining sesame seeds.

Wednesday, February 27, 2013

HERBED LAMB CHOPS

First of all, I am not much of a meat eater.  Secondly, my family doesn't eat lamb.  But I do get requests from time to time for lamb recipes.  For those of you who enjoy lamb, especially in the Spring and around Easter time, I thought I would give you a lamb chop recipe today as we are almost to March and Easter is in March this year.  I have not tried this recipe so I cannot say anything about it good or bad.  It was given to me to use here.

Sauce:
1/2 cup fresh mint leaves
1/4 cup minced fresh oregano
1/4 cup packed fresh parsley springs, stems removed
1/4 cup lemon juice
3 tbsp water
6 garlic cloves
1 tbsp olive oil
1/4 tsp salt
dash of freshly ground black pepper

Chops:
8 lamb loin chops (approx 1 1/2 lbs total)
1/2 tsp salt
1/2 tsp pepper
1 tbsp olive oil

To make the sauce:  In a food processor, combine all the sauce ingredients; cover and pulse until blended.  Set aside half the sauce for later use.  Brush the remaining half of the sauce over the chops and sprinkle with the salt and pepper in the chops part of the recipe.

In a large nonstick skillet that has been coated with nonstick cooking spray, cook the chops in the olive oil over medium heat.  Cook 7 to 10 minutes per side or until the meat reaches the desired doneness.  (For a medium-rare chop a meat thermometer should read at least 145 degrees.)

Serve the chops with the remaining sauce you set aside.


Per serving of 2 chops with 4 tsp sauce: 236 calories, 14 g (3 sat) fat, 5 g carbs, 22 g protein

Tuesday, February 26, 2013

STRAWBERRY MANGO SORBET

3/4 cup Splenda Granulated
1 1/2 cups filtered water
1 1/2 cups peeled & chopped mangoes
1 1/2 cups fresh strawberries, halved
1/4 cup lime juice

In a small saucepan, bring the Splenda and water to a boil.  Cook, stirring, until the Splenda is completely dissolved.  Set mixture aside to cool.

Process the mangoes and strawberries in a food processor until pureed.  Transfer to a large mixing bowl and stir in the cooled Splenda mixture and lime juice.  Combine well.

Transfer the mixture to a 9 x 13-inch dish and cover.  Place in freezer for 45 minutes or until mixture begins to firm up around the edges.  Stir and return to the freezer for another 2 hours or until firm.


Just before serving, transfer back to food processor and process for 2 to 3 minutes until smooth.

Wednesday, February 20, 2013

SMOKY RUB FOR PORK AND CHICKEN

2 tsp smoked sweet paprika
2 tsp chili powder
1 tsp dried thyme
1 tsp coarse salt
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp freshly ground black pepper

Mix all ingredients together in a small bowl.  Use to rub on pork tenderloin, pork chops or chicken breasts.

 Rub on meat then refrigerate for 15 to 30 minutes before cooking.

Tuesday, February 19, 2013

CHICKEN POT PIE

Do you love chicken pot pie but think you can't have it as a diabetic?  Well good news!  Try this healthier version of a pot pie similar to the one they serve at Boston Market.  Yes, even a diabetic can enjoy this pot pie on occasion!

1 cup fat-free half-and-half cream
1 cup low sodium chicken broth
3 tbsp whole-wheat flour*
2 cups shredded cooked skinless chicken breast meat
2 cups mixed frozen vegetables, thawed
1 tbsp dried parsley
1 tbsp chopped chives or green onion
1 tsp thyme
1 tsp lemon juice
1 tsp salt
1/2 tsp grated lemon rind
1/2 tsp freshly ground black pepper
1 sheet of refrigerated pie crust (Of course you can make your own - I'm lazy!)

Preheat oven to 425 degrees.
Very lightly oil 4 10-oz ramekins; set aside.  (If you don't have ramekins, use a regular deep dish pie plate.)

In a medium saucepan, whisk the cream, broth, and flour together until flour is incorporated.  Bring to a boil, reduce the heat and simmer, stirring often, for approximately 4 minutes until thickened.  Stir in the chicken, veggies, parsley, chives, thyme, lemon juice and peel, salt, and pepper.  Place a lid on saucepan to keep warm.

On lightly floured surface roll out the pie crust to form an 11-inch circle.  Cut the crust evenly into 4 parts.

Divide the chicken mixture evenly into the 4 ramekins.  Drape one of the crust parts over each ramekin and fold down over the rims.  Cut an X into the center of each pie as a vent.

Place pies in oven and bake at 425 degrees approximately 25 minutes or until the crusts are browned and the filling is hot and bubbly.

*Diabetics should always use whole grains.  However, if all you have is all-purpose flour it will be okay in this recipe as you get so little per pie.

Serve pies with a green salad.

Yield: 4 pot pies
Per pie: 425 calories, 15 g fat, 41 g carbs, and 29 g protein.  This is a good protein/carb ratio for diabetics.

Note: I've had this recipe quite a while.  I think I got it from a Redbook magazine.

Monday, February 18, 2013

J'S APPLE CRISP

6 large Granny Smith apples
juice from half a lemon
1 tbsp cornstarch
1/4 cup Splenda granulated

Preheat oven to 375 degrees.
Spray a 9-inch square baking pan with nonstick cooking spray.

Peel, core, and slice apples; toss in the lemon juice.  Add the cornstarch and Splenda; mix together well.  Transfer mixture to the prepared baking pan.

Topping:
1/2 cup cold butter
1/4 cup firmly packed Splenda Brown Sugar Blend
1/2 cup white whole-wheat flour
1/2 cup rolled oats
3/4 tsp cinnamon
dash of salt

Mix the flours, Splenda, salt and cinnamon together.  Using a pastry blender or two knives, cut butter into the mixture until crumbly.  Add the oats.  Using your hands, work the dough until it starts to clump together.  Sprinkle topping over the apple mixture in the pan. 

Bake at 375 degrees for 45 minutes until browned and apples are tender.

Serve with a scoop of sugar-free ice cream, if desired.


Wednesday, February 13, 2013

TACO EGG BAKE FOR A CROWD

This recipe makes 12 servings so make it when you are feeding several.  As a diabetic, do not eat several servings at a setting.  Remember, moderation is the key to your eating lifestyle!

1 lb pork sausage, crumbled, browned, and drained
1 can (4-oz) diced green chiles
1/2 cup water
1 pkt (1 1/4-oz) taco seasoning mix
12 yellow corn taco shells, divided
1 can (15-oz) black beans, rinsed & drained
2 cups shredded taco blend cheese
10 eggs, lightly beaten
1 cup salsa, heat to suit your taste
1 cup fat-free milk

Preheat oven to 350 degrees.

Combine the sausage, chiles, water, and taco seasoning mix together; set aside.

Coarsely crush 10 of the taco shells and spread over the bottom of a 9 x 13-inch baking pan or casserole dish.  Sprinkle the beans evenly over the crushed shells.  Spread the sausage mixture evenly over the beans.  Sprinkle the cheese overall.

In a medium mixing bowl, combine the eggs, salsa, and milk; pour over the ingredients in the casserole dish.  Crush the two remaining taco shells coarsely and sprinkle evenly overall.

Bake at 350 degrees for 45 minutes.


Note: This makes a great brunch dish served with a green salad and fresh fruit.

Tuesday, February 12, 2013

TURKEY BREASTS WITH HERB SAUCE

1 pkg (1 1/4 - 1 1/2 lbs) fresh turkey breast slices
1/4 cup whole-wheat flour
1/4 tsp salt
2 tbsp canola oil

Sprinkle salt over the breast slices; dredge in the flour.

Heat the oil in a large nonstick skillet over medium-high heat.  Add the turkey and cook 4 to 6 minutes turning once until the turkey is no longer pink.  Turn heat to lowest setting and keep warm while making sauce.

Sauce:
1 block (8-oz) Neufchatel (light cream) cheese
1/3 low-fat milk
1 garlic clove, minced
1 tsp grated onion
1/4 tsp dried oregano
1/8 tsp freshly ground black pepper

In a saucepan, combine the cheese and milk stirring over low heat until smooth and heated through.  Stir in the garlic, onion, oregano, and pepper.  Serve over the turkey slices.

Monday, February 11, 2013

CHICKEN SWEET POTATO CHILI

1 large or 2 small sweet potatoes, peeled and cut into 1/2-inch chunks
2 tsp canola or olive oil
1 cup chopped onion
3/4 lb boneless skinless chicken breasts, cut into 3/4-inch chunks
3 garlic cloves, minced
2 tsp chili powder
1 can (14.5-oz) diced fire-roasted tomatoes, undrained
1 can (16-oz) chili beans, undrained
1/2 cup salsa
4 fresh parsley sprigs for garnish

In a large saucepan, place the sweet potatoes with just enough water to cover fully.  Bring to a boil over high heat; reduce heat and simmer 5 minutes until almost tender.  Drain in a colander.

Add the oil to the same saucepan; add the onion and cook over medium heat for 5 minutes, stirring occasionally.  Add the chicken, garlic, and chili powder; cook 3 minutes while stirring often.  Add the tomatoes with juices, undrained beans, salsa, and the partially cooked sweet potatoes.  Bring mixture to a boil over high heat.  Reduce heat to simmer and cook, uncovered, 10 minutes or until the chicken is thoroughly done.

To serve, dip into serving bowls and garnish each bowl with a fresh parsley sprig.


Yield: 4 servings
Per serving: 258 calories, 1 g fat, 34 g carbs, 27 g protein, 7g fiber, 496 mg sodium

Sunday, February 10, 2013

LEMON RICOTTA WITH BERRIES

For a light refreshing dessert try this ricotta cheese dish.

1 1/2 cups reduced-fat ricotta cheese
3 tbsp Splenda Granulated
1 tsp grated lemon peel
2 tbsp fresh lemon juice
1 tsp vanilla extract
2 cups fresh berries such as blueberries, raspberries, strawberries, etc
thin strips of lemon peel for garnish, if desired
fresh mint sprigs for garnish, if desired

In a medium bowl, stir together the ricotta, Splenda, lemon peel & juice, and the vanilla extract until combined.  Cover dish and refrigerate for 2 hours.

Spoon the chilled dessert into individual serving bowls and top with the fresh berries.


Before serving, garnish with the strips of lemon peel and mint if using.

Yield: 4 to 6 servings.

Thursday, February 7, 2013

SPINACH SALAD

1 pkg fresh spinach, washed and chopped
1 can water chestnuts, drained and sliced
8 to 10 slices bacon, cut-up & fried crisp
1/2 lb fresh mushrooms, washed & sliced
3 large hard-boiled eggs, peeled and sliced

Dressing Ingredients:
1 small onion, chopped
1/2 cup ketchup
1/2 cup vinegar
2 tsp salt
1/2 cup canola oil
3/4 cup Splenda granulated
1 tbsp Worcestershire sauce

Put all the dressing ingredients in a jar with a tight-fitting lid.  Cover jar with plastic wrap then screw on the lid.  Shake well until ingredients are well mixed.

Mix the salad ingredients together in a large bowl.  Add needed amount of dressing and toss to mix well.  Keep any leftover dressing refrigerated.



Wednesday, February 6, 2013

CINNAMON RAISIN BREAD PUDDING FROM EQUAL

Last week when we were at the Ft Worth VA they were passing out diabetic recipes.  This is one of them.

2 cups fat-free milk
2/3 cup Equal Spoonful or 16 packets Equal Sweetener
4 tbsp stick butter, melted
1 egg
2 egg whites
1 tsp cinnamon
1/4 tsp salt
4 cups 3/4-inch cubes day old cinnamon raisin bread

Combine the milk, Equal, butter, egg, egg whites, cinnamon, and salt in a large bowl; stir in the bread cubes.

Spoon the mixture into an ungreased 1 1/2-quart rectangular casserole dish.

Bake at 350 degrees for 30 to 35 minutes or until the pudding is set and a sharp knife inserted in the center comes out clean.

Yield: 6 servings
Per serving:  232 cal, 90 cal from fat, 10 g total fat, 2 g sat fat, 37 mg cholesterol, 405 mg sodium, 26 g total carbs, 2 g dietery fiber, 10 g protein
Diabetic exchanges: 1/2 milk, 1 1/2 starch, 2 fat

Tuesday, February 5, 2013

TUNA-GRAPES POCKET

1 cup coleslaw blend
2/3 cup seedless red grape halves
1/2 cup drained and flaked canned tuna
4 tbsp light Ranch Dressing
1 whole-wheat pita, cut in half
2 lettuce leaves

Combine the coleslaw blend, grapes, tuna, and Ranch Dressing, gently tossing to blend.  Line each of the pita halves with a lettuce leaf and fill with the tuna mixture.



Yield: 2 servings

Friday, February 1, 2013

MANGO-RASPBERRY CRISP

1 ripe mango, peeled, seeded & sliced into 1/2-inch cubes
1 cup fresh raspberries
4 tsp butter
1/2 cup old-fashion oats
2 tbsp packed brown sugar
1 tsp cinnamon
2 tbsp chopped pecans

Preheat oven to 400 degrees.
Spray 4 (6-oz size) custard cups or ramekins with nonstick cooking spray.


Divide the mangoes and raspberries evenly between the 4 dishes; set aside.

In a medium bowl, cut butter into the oats, brown sugar and cinnamon; stir in pecans.  Sprinkle oat mixture evenly over fruit mixture.

Bake 20 to 25 minutes or until fruit is tender and topping is golden brown.  Remove from the oven and let stand 15 minutes before serving.

Yield: 4 servings.
Per serving: 171 Calories, 2 g Protein, 27 g Carbs

Note: This is an old recipe from a Diabetic Cooking booklet.  Personally I do not recommend eating anything with a ratio of only 2 protein to 27 carbs unless it is combined with or right after eating some lean protein.  For me personally, I would increase the cinnamon by 1/4 to 1/2 teaspoon and I would double the amount of pecans.