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.

Friday, May 31, 2013

CHICKEN TENDERS

1 1/2 lb chicken breast tenders
1 cup favorite low-sugar barbecue sauce
2 tbsp Dijon mustard
2 tbsp honey (fine for most diabetics)
1/2 cup white whole-wheat flour
1/2 tsp freshly ground black pepper
1/2 tsp salt
2 large eggs
1 3/4 cups coarse dry whole-grain bread crumbs
olive oil nonstick cooking spray

In a large mixing bowl combine the barbecue sauce, mustard, and honey; reserve 1/2 cup of the sauce.

Cut in large tenders in half lengthwise; place all chicken in the bowl of sauce to marinate.  Stir to coat, cover and refrigerate for approximately 1 hour.

Preheat oven to 450 degrees.
Spray a large baking sheet with sides with the cooking spray.

Combine the flour, pepper, and salt in a shallow dish or pie plate.

Beat eggs in a second shallow dish or pie plate.

Place bread crumbs in a third shallow dish or pie plate.

Dip each chicken piece in the flour; shake off excess then dip in egg mixture allowing excess to drip off.  Roll in the bread crumbs.

Place chicken on prepared baking sheet and coat each side thoroughly with the cooking spray.

Bake chicken at 450 degrees for 10 minutes.  Turn and bake another 10 minutes or until crisp and cooked through.


Serve with the reserved sauce.

Note: I believe I got the original idea of this recipe that I have adapted from Joy Bauer.

Thursday, May 30, 2013

JOY BAUER'S TURKEY MEATLOAF FOR DIABETICS

As anyone who reads my blogs regularly knows, I simply do not allow poultry into my mouth.  I know, it is a quirk I have no intention of trying to overcome!  However, I do realize that many of you live for chicken and turkey so I am posting this recipe from Joy Bauer for you.  But please remember to read the label on your ground turkey.  If the product contains skin it is not in your health's interest to purchase it.
  • oil spray
  • 1 pounds turkey, ground, lean (at least 90% lean)
  • 1 small zucchini, summer, grated
  • 1 cup(s) oatmeal, instant
  • 1/2 cup(s) mushrooms, shiitake, chopped
  • 1/4 cup(s) milk, fat-free
  • 1/4 cup(s) basil, fresh, thinly sliced
  • 2 tablespoon soy sauce, less sodium
  • 2 egg white(s)
  • 4 clove(s) garlic, minced
  • 1/2 teaspoon thyme, dried
  • 1/2 teaspoon oregano, dried
  • salt substitute
  • pepper, black ground
Preheat the oven to 350°F. Coat a 1-quart loaf pan with oil spray or line with aluminum foil.

In a large bowl, mix the turkey, zucchini, oatmeal, mushrooms, milk, basil, soy sauce, egg whites, garlic, thyme, and oregano and season with salt substitute and pepper.
Press the turkey mixture into the loaf pan and cover with aluminum foil. Bake 40 minutes. Remove foil and bake 5 to 10 minutes longer, until the top begins to brown and the center is no longer pink. Serve immediately.



Amount per Serving
Calories: 239
Total Fat: 3 g
Saturated Fat: 0 g
Cholesterol: 45 mg
Sodium: 380 mg
Total Carbohydrate: 20 g
Dietary Fiber: 3 g
Protein: 33 g

Wednesday, May 29, 2013

HEALTHY BRAN MUFFINS

1/4 cup unsweetened applesauce
1/4 cup egg substitute (or 1 egg)
1 1/2 cups low-fat buttermilk
3 tbsp canola or olive oil
2 tsp vanilla extract
dash of salt
1/4 cup instant low-fat milk powder
3/4 cup Splenda Granulated
1 cup wheat bran, divided
1 cup white whole-wheat flour
1/2 cup brown rice flour
1 1/2 tsp baking soda
1 tsp ground cinnamon
2 tbsp flaxseeds
2 tbsp raisins, optional

Preheat oven to 350 degrees.
Line 12 muffin cups with paper baking liners.

In a large mixing bowl blend the applesauce, egg substitute, buttermilk, oil, vanilla, salt, milk, and Splenda together using a wire whisk.

Reserve 2 tablespoons of the wheat bran and set aside.  Add remaining wheat bran, flours, baking soda, and cinnamon to the applesauce mixture; stir well to blend.  Mix in the flaxseeds and raisins, if using.

Fill each of the muffin cups 2/3s full of batter.  Sprinkle the reserved wheat bran over the tops of the muffin batter.

Bake at 350 degrees for 20 to 25 minutes or until a wooden toothpick inserted in the centers comes out clean.

Tuesday, May 28, 2013

HONEY LIME CHICKEN

Most diabetics should be able to enjoy this recipe.  Per serving of one chicken breast there are 152 calories, 8 g carbs, and 23 g protein.  The diabetic exchanges are : 3 lean meat, 1/2 starch

1 cup reduced-sodium chicken broth*
1/2 cup honey
2 tbsp lime juice
1/4 tsp ground ginger
4 (1-lb total) boneless skinless chicken breast halves
1/4 tsp garlic powder
1/4 tsp salt
1/4 tsp freshly ground black pepper

In a large resealable plastic bag, combine the broth, honey, lime juice, and ginger; add the chicken breasts.  Make sure bag is securely sealed then turn to coat the chicken.

Refrigerate chicken for a couple of hours, turning once.

Coat grill rack with nonstick cooking spray before starting the grill.

Drain marinade from the chicken and discard marinade.

In a cup or small bowl combine the garlic powder, salt, and pepper; sprinkle over both sides of chicken breasts.

Grill, uncovered, over medium heat for about 7 minutes per side or until the juices run clear.


I got the basic idea for this chicken from a TOH healthy cooking magazine a few years ago.

*May substitute white wine.

Monday, May 27, 2013

CHERRY CAKE BOWLS

This is my adaptation of a recipe I saw a few years ago in a diabetic magazine.

1 box sugar-free yellow or white cake mix
3/4 cup egg substitute (or 3 eggs, if you prefer)
1 cup water
1/3 cup canola or coconut oil
1 tbsp cornstarch
1/4 cup Splenda granulated
1 pkg (16-oz) frozen unsweetened dark cherries, thawed - reserve juice
1/2 tsp almond extract

Preheat oven to 350 degrees.
Set out 2 (8-inch) cake pans.

In a large bowl combine the cake mix, egg substitute, water, and oil; mix according to cake mix package directions.

Spray the cake pans with nonstick cooking spray and divide the batter evenly between the two.  Bake at 350 degrees for 30 to 35 minutes or until a wooden toothpick inserted in the centers comes out clean.

While the cakes bake, combine the cornstarch and Splenda together in a large saucepan.  When well combined, add the cherries and their juice; bring to a boil over medium-high heat.  Boil 1 minute, stirring occasionally.

Remove cherries from the heat and stir in the almond extract.

Spoon the warm cherry mixture over one of the warm cakes still in the pan.  (Use other cake for another dessert or double the cherry topping ingredients and use both cakes for a large group.)


Using a large spoon, scoop the cake/cherry mixture into  8 bowls or ramekins.  Decorate each with a sprig of fresh mint, if desired.

Friday, May 24, 2013

BOWTIE PASTA SALAD

2-oz uncooked whole-wheat bowtie pasta
1 cup canned chickpeas (garbanzo beans), rinsed & drained
1 cup canned artichoke hearts, rinsed, drained, cut into fourths
3/4 cup sliced zucchini, cut into halves
1/4 cup chopped red onion
3 tbsp lemon juice
2 tbsp olive oil
1/2 tsp Italian seasoning
dash of freshly ground black pepper
dash of garlic powder
2 tbsp crumbled feta cheese
Lettuce leaves for serving, optional

Cook the pasta according to the package directions leaving out any salt or butter/oil.  Drain and rinse with cool water; drain again and allow to cool.

In a large bowl combine the cooled pasta, chickpeas, artichoke hearts, zucchini, and onion.

In a small bowl combine the lemon juice, oil, pepper, garlic powder, and Italian seasoning with a small whisk or fork until well blended.  Pour over the pasta mixture and toss to coat.

Before serving, sprinkle the cheese over all.



Serve on lettuce leaves, if desired.

Yield: 6 servings

Wednesday, May 22, 2013

BARLEY AND CHICKEN SALAD

2/3 cup uncooked quick-cooking barley
1 1/2 cups coarsely chopped cooked boneless skinless chicken breast
3/4 cup seedless red grapes, cut in half
2 tbsp toasted chopped walnuts
2 tbsp lemon juice
1 tbsp orange juice
1 tbsp extra-virgin olive oil
1/4 tsp kosher salt
1/8 tsp freshly ground black pepper
3 tbsp finely chopped fresh parsley

Cook the barley according to package directions but omit any salt or butter.  Transfer to a large bowl and set aside to cool to lukewarm.

Combine the cooled barley with the chicken, grapes, and walnuts.

In a small bowl, whisk together the juices, olive oil, salt, and pepper; pour over the barley mixture.  Sprinkle the parsley over all and toss gently.


Note: I got the basis for this recipe from a diabetic magazine a couple of years ago.

Saturday, May 18, 2013

HOT AND SPICY HUMMUS

If you are looking for a good healthy dip, give this recipe a try.  And remember spices are healthy and make this dip into "active" calories.  If you don't know what active calories are, you can read about them on my health blog at http://grandmaskitchenmedicine.blogspot.com

1 can (15-oz) pinto beans, rinsed and drained
1 garlic clove, mashed
1 tsp chipotle chile in adobo sauce*
1/4 cup plain fat-free yogurt
2 tsp fresh lemon juice
1 tsp olive oil
1/2 tsp ground cumin
dash of salt, optional
1/4 tsp black pepper
2 tbsp water to rich desired consistency
fresh veggies for dipping

In a blender container combine the beans, garlic, chile, yogurt, lemon juice, oil, and spices.  Puree, scraping down sides as needed.  Add up to 2 tablespoons of water to reach the consistency you prefer.

Scrape from blender into a serving bowl and serve with fresh veggies of your choice.


Yield: 1 1/4 cups

*Substitute 1 teaspoon (or amount to suit your taste) of Tupperware's Cilantro Mojo or Southwest Chipotle seasoning mix.

Note: You can order Tupperware spices online at my website www.my.tupperware.com/lindacwilson

Thursday, May 16, 2013

WILTED GREENS WITH BACON AND ONION

5 slices thick bacon, cut-up
2 cups chopped onion
1/2 cup chopped celery
1 tbsp bottled minced garlic
1 can (14-oz) chicken broth
3 pkgs (16-oz each) frozen chopped collard greens
2 tsp seasoned salt
1/2 tsp freshly ground black pepper

In a Dutch oven, cook the bacon pieces over medium-high heat until crisp - 8 to 10 minutes; remove bacon with a slotted spoon and drain thoroughly on paper towels.  Leave drippings in the pan.

Saute the onion and celery in the hot drippings until crisp tender.  Add the garlic, broth, greens, salt, and pepper.  Place lid on Dutch oven and cook over low heat for about 25 minutes or until the greens are wilted and tender.

Before serving stir the bacon into the greens.



Yield: Serves 12 to 15

Note:  This is a recipe I got from Southern Living several years ago.

Monday, May 13, 2013

BACON, EGG, AND TOMATO GRATIN

If you are a diabetic like me who enjoys potatoes, here is a good recipe for you.  I got this recipe from Southern Living after my diagnosis of diabetes.  I love potatoes and they are just not a good food for diabetics.  But when combined with the right proteins, they will not raise your blood sugar.  1 serving of this dish has 11.4 grams of protein and 11.2 grams of carbs; perfect for a diabetic.  My notes are in ( ).

2 pints grape tomatoes (or cherry tomatoes, halved)
1 bag (28-oz) frozen O'Brien potatoes, thawed (I use Ore-Ida)
1/4 cup chopped fresh chives
12 large eggs
2 tsp. coarse-grained Country Dijon mustard (I sometimes use Spicy Brown Mustard)
1 tsp salt
1/4 tsp freshly ground black pepper (spices are good for diabetics; I double this amount)
1 carton (16-oz) egg substitute
1/2 cup 1% low-fat milk
8 slices bacon, chopped and fully cooked
1/4 cup shredded Parmesan cheese

Preheat oven to 400 degrees.
Lightly spray a 9 x 13-inch baking dish or pan with nonstick cooking spray; set aside.

Place the tomatoes on a lightly greased rimmed baking sheet and roast at 400 degrees for 20 minutes or until they collapse and start to brown.

Place the potatoes in the prepared baking dish/pan.  Sprinkle with the chives and roasted tomatoes; toss gently.

Combine 1 of the eggs, mustard, salt, and pepper in a large bowl; whisk until blended.  Add the remaining eggs, egg substitute, and milk; whisk until blended.  Pour over the potatoes.  Sprinkle the bacon and cheese over  the top.

Bake, uncovered, at 350 degrees for 45 minutes or until set.

Yield: 16 servings.

Friday, May 10, 2013

BACON-CIDER GREEN BEANS

This recipe combines two of my favorite foods - bacon and green beans!  Don't omit the red pepper and/or cider vinegar as both are healthy and good for diabetics.

1/2 lb hickory smoked bacon, diced
1 medium-size yellow onion, chopped
3 lb fresh green beans, washed thoroughly and trimmed (break if desired)
1 tsp dried crushed red pepper flakes
1 tsp salt
water
2 tbsp unsalted butter, softened
2 1/2 tbsp cider vinegar

In a Dutch oven or other large pan, over medium heat, cook the bacon about 10 minutes until browned and crisp.  Add the onion to the skillet and saute a few minutes until tender.

Add the green beans, crushed red pepper flakes, and salt; stir to combine well.  Add enough water to just cover the beans.  Bring to a boil, cover, and reduce the heat to low.  Simmer approximately 45 minutes or until the beans are tender (not crisp tender).

Drain the beans (save liquid & refrigerate - use later as vegetable broth) and transfer to serving bowl.  Toss beans with the butter and vinegar.


Will serve approximately 12 people.

Wednesday, May 8, 2013

VEGETABLE STIR FRY WITH BROWN RICE

1 tbsp Mrs. Dash original blend
2 tbsp canola oil
2 medium carrots, sliced thin
2 cups broccoli florets
2 cups fresh sliced mushrooms
6-oz snow peas
1 small tomato, cut into wedges
1 tbsp red wine vinegar
hot cooked brown rice for 6

Heat the Mrs. Dash in the canola oil in a large skillet or wok over high heat.

Add the carrots and broccoli florets; cook 2 minutes, stirring constantly.

Add the mushrooms and snow peas; cook another 2 minutes, stirring constantly.

Add the tomato and vinegar; stir, cooking, for a minute or until the vegetables are tender.

Serve over hot brown rice.

Yield: 6 servings.