OLD-FASHION CHICKEN CONTINENTAL

This is an old recipe from my vintage recipe collection. I have made some adjustments so diabetics can enjoy this once in a while when they just have to have an old-time comfort meal. This is a once-in-awhile dish for diabetics.

3 to 4 lb frying chicken cut-up (remove most of the skin for a healthier dish)

1/3 cup seasoned (white whole-wheat or almond) flour (season with poultry seasonings to suit your taste)
1/4 cup butter (olive or coconut oil)
1 can (10 1/2 oz) condensed cream of chicken soup (healthier version ie reduced fat and sodium)
2 1/2 tbsp grated onion
1 tsp salt
dash of pepper
1 tbsp chopped parsley
1/2 tsp celery flakes
1/8 tsp thyme
1 1/3 cups water
1 1/2 cups (Brown) Minute Rice (May reduce rice to 1 cup)

Preheat oven to 350 degrees.
Roll (skinned) chicken pieces in flour and brown in (oil) butter. Remove chicken from pan. Into the pan and drippings, stir in soup, onion, salt, pepper, parsley, celery, and thyme. Stir while bringing to a boil. Spread Minute Rice into a 1 1/2-quart shallow casserole dish (that has been lightly sprayed with olive oil cooking spray). Reserve 1/3 cup of the soup mixture and pour rest over the rice. Stir to moisten all the rice. Top rice with chicken pieces and pour reserved soup over chicken. Bake, covered, for 30-40 minutes until chicken is done.

Recipe for reference only - not this exact recipe

WILD RICE MEDLEY

Did you know wild rice is not actually rice? It is the seed of a marsh plant, and it contains protein.

1 3/4 cup low-sodium chicken broth
1 tsp dill weed
1/2 tsp dried basil
1/8 tsp black pepper
Pinch dried thyme
3/4 cup uncooked wild rice
1 cup chopped green bell pepper
1 small onion, chopped
1 garlic clove, minced
1 tbsp olive oil
6 fresh mushrooms, sliced
1 large tomato, diced
1/4 cup reduced-fat shredded mozzarella cheese

In a saucepan, combine the broth and seasonings. Add rice, cover and simmer approximately 1 hour until liquid is absorbed.

In a skillet, heat the olive oil and sauté the pepper, onion, and garlic. Add the mushrooms and sauté until tender. Stir in the rice and tomato.

Heat oven to 350 degrees.
Grease a 1 1/2-quart baking dish.

Transfer the rice mixture to the baking dish, cover and bake at 350 degrees for 25 minutes. Sprinkle the cheese over the casserole and bake, uncovered, for another 5 minutes or until cheese is melted.

Yield: 8 servings
Per 1/2- cup serving: 110 calories, 17 g carbs, 5 g protein
Diabetic Exchanges: 1 starch, 1 fat

file photo of a similar recipe

CHICKEN SALAD WITH WILD RICE & TARRAGON VINAIGRETTE

Did you know that wild rice is not actually rice? It is the seed of a certain marsh plant and is full of nutrients. It is considered a good source of plant protein.

1/2 cup uncooked wild rice

2 cups chopped cooked chicken breasts
1/2 cup thinly sliced green onions
1/2 cup chopped celery
1/2 cup chopped toasted, blanched almonds
Tarragon Vinaigrette (recipe below)
1 cup loosely packed watercress leaves (or other salad greens)

Rinse rice in a fine mesh strainer.

Bring 1 1/2 cup salted water to a boil over medium-high heat in a small saucepan. Stir rice into boiling water and return to a boil. Reduce heat to low; cover and simmer, stirring occasionally, 40 to 50 minutes or until tender; drain and rinse under cold water then drain again.

Stir together the chicken, onions, celery, almonds and rice in a large bowl until well combined. Drizzle vinaigrette (amount to suit taste) over all; toss to coat.

Chill chicken salad for an hour before tossing with the greens to serve.

Yield: 4 to 6 servings.

Tarragon Vinaigrette:
1/2 cup olive oil
1/4 cup white vinegar
1 tbsp chopped fresh tarragon
1 tsp kosher salt
1/2 tsp freshly ground black pepper

In a small bowl, slowly add the oil to the vinegar, whisking constantly until smooth.  Whisk in the tarragon, salt, and pepper.

Yield: Approximately 3/4 cup

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LIGHT VEGETABLE FRIED RICE

1 egg, beaten

1 cup sugar snap peas, trimmed and cut into 1/2-inch pieces
1/2 cup thinly sliced celery
1/4 cup diced red bell pepper (Red bell pepper is one of the foods highest in vitamin C)
3 tbsps thinly sliced green onion
2 cups cooked brown rice
1/8 tsp salt
1/8 tsp pepper
1/4 cup fat-free chicken broth
2 tbsps finely chopped fresh cilantro

Coat a large skillet or wok with nonstick cooking spray; heat over medium heat.

Add the egg to the skillet and stir to scramble.  When completely cooked, remove to a plate.

Coat the skillet again with the cooking spray.  Add the peas, celery, bell pepper, and green onion; cook, stirring occasionally approximately 4 minutes until crisp tender.  Add the rice, salt, pepper, and broth; cook, stirring occasionally, about a minute and a half until heated through.

Add the cilantro and mix together.

File photo shown with white rice. DO NOT use white rice. Brown rice is a whole-grain. White rice is refined!

Yield: 4 servings
Per serving: 148 calories, 5g protein, 26 g carbs (Eat as a side to a protein item.)

SPINACH-NUT PILAF

This side dish should be eaten with a lean protein item.

2 cups hot cooked brown rice 

1 1/2-oz almonds, toasted
2-oz fresh spinach
1 tbsp extra-virgin olive oil
1 tsp dried basil leaves
1/2 tsp salt
1/4 tsp red pepper flakes

Place the hot rice in a large bowl; add remaining ingredients and toss gently but thoroughly until the spinach is slightly wilted.

File Photo

Yield: 6 servings

Per serving: 142 calories, total fat 8g (1g sat), protein 3 g, carbs 16 g

BLACK BEANS AND HAM WITH BROWN RICE

Beans are important to the diabetic diet. As a diabetic we should eat them almost every day. (No lectures on carbs, KETO, etc. I have studied diabetes nutrition extensively and have eaten this way since my diabetic diagnosis 15-years-ago. Beans are good carbs and the best food in my diabetes fighting arsenal.) This recipe uses the nutritionally rich black beans and the rice is brown so it is fine with these beans. If you have a problem using brown rice substitute cauliflower rice, quinoa, or whatever works for you. You can also enjoy just the beans with ham.

1 pkg (16 oz) dried black beans
6 cups cold water
1 med green bell pepper
1/4 cup chopped onion, divided
Sort and wash the beans. In a large Dutch oven combine the washed beans, water, bell pepper, and 2 tablespoons of the onion. Add the cold water and leave to soak over night.
4 cups cold water
2 cloves garlic, minced
1/2 tsp oregano
1/4 tsp cumin
3 tbsp white vinegar
1 tsp salt
8-oz cooked ham in small cubes
3 cups hot cooked brown rice

To the soaked beans add the 4 cups of water, cover and bring to a boil. Reduce heat to low and simmer mixture for 2 1/2 hours or until the beans become tender.

In a small bowl combine the remaining two tablespoons of onion, garlic, oregano, and cumin. Using a fork, mash the mixture then stir in the vinegar. Add this mixture and the salt to the beans. Stir to mix in well. Add the cooked ham and simmer the mixture, uncovered, for another 20 minutes. Serve over hot cooked rice.

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BROCCOLI BROWN RICE CASSEROLE

The nutritional info follows this recipe. I suggest omitting the salt or cutting it down to 1/4 tsp if you have a problem with sodium. I also suggest you use this recipe when sharing with family and/or friends. Personally, I think a 1/2 cup serving is better for diabetics. 

1 cup uncooked brown rice

2 1/4 cups reduced-sodium chicken broth or vegetable broth
2 tbsp minced fresh rosemary or 2 tsp dried rosemary
2 garlic cloves
2 cups fresh chopped broccoli
1/4 cup slivered almonds
1/4 cup unsalted sunflower kernels
1/2 tsp salt
1/4 tsp freshly ground black pepper

In a large nonstick skillet coated with nonstick cooking spray, sauté the rice until lightly browned.  Add broth, rosemary and garlic; bring to a boil. Reduce heat, cover and simmer 40 minutes or until rice is almost tender.

Stir in the broccoli, almonds, sunflower kernels, salt and pepper. Cover and cook another 3 to 5 minutes until rice is tender and broccoli is crisp tender. Fluff with a fork before serving.

Yield: 6 2/3-cup servings.
Per serving: 202 calories, 6 g fat (1 g saturated), 414 mg sodium, 31 g carbs (2 g fiber), 7 g protein.
Diabetic Exchanges: 2 starch, 1 fat

Note: This recipe won a blue ribbon in a 2008 TOH contest. The photo is from TOH.

BROWN RICE WITH CHILIES

3/4 cup chopped onion

1/2 cup chopped celery
2 tbsp olive oil
3/4 cup uncooked brown rice
1/4 cup bulgar
1 can (14.5-oz) chicken broth
3/4 cup water
2 tsp dried parsley flakes
2 tsp dried basil
1/4 tsp salt, optional
1 can (4-oz) diced green chilies, drained

Preheat oven to 350 degrees.

In a large skillet, over medium heat, heat the oil. Add the onion and celery and cook until crisp tender.

Add the rice and bulgar to the skillet, continue cooking, stirring until lightly browned. Stir in the remaining ingredients.

Spoon the mixture into a very lightly sprayed (with nonstick cooking spray) 1 1/2-quart casserole dish. Cover and bake at 350 degrees for 1 1/4 to 1 1/2 hours or until the rice is tender and the liquid is absorbed.

Yield: 8 (1/2 cup) servings.
Per serving: 130 calories, 20 g carbs, 3 g protein, 4 g fat, 0 g cholesterol
Note: The carbs to protein ratio is okay since this is a side dish that should be eaten with a lean protein such as a pork chop, steak, or chicken breast.

Note: File Photo

MY FAVORITE STUFFED CABBAGE ROLLS

This is a recipe I got 45 years ago when we lived in Las Vegas, Nevada during our Air Force years.  I loved it then and I still love it.  The good thing is I still enjoy this even as a diabetic.  I did make a few changes after my diabetes diagnoses, I now use brown rice and low-sodium tomato soup.  Once I was diagnosed with diabetes and started studying nutrition, I did away with all refined grains and use only whole-grains.

8 large cabbage leaves
1 can condensed tomato soup
1 lb lean ground beef*
1 cup cooked brown rice
1/4 cup chopped onion
1 egg, slightly beaten
1 tsp salt
1/4 tsp pepper

Cook cabbage leaves in a large pan of boiling, salted water for a few minutes, just until softened; drain and allow to cool enough to handle.

In a large mixing bowl combine 2 tablespoons of the soup with the beef, rice, onion, egg, salt, and pepper. Divide the mixture among the 8 cabbage leaves. Fold the sides of the cabbage leaves in over the mixture and roll up.  Secure rolls with toothpicks.

In a large skillet with a lid, place the cabbage rolls seam side down. Pour the remaining soup over the rolls.

Place lid on skillet and bring to hot over medium-low heat.  Reduce heat to low and simmer 40 minutes.  Stir occasionally, spooning sauce over the rolls.

* Or chicken or turkey if you prefer.

BROWN RICE PUDDING

Note: I recommend that diabetics always use brown rice.  Do not even keep white rice in your house.

nonstick canola cooking spray
4 cups fat-free milk
3/4 cup regular brown rice
1/4 cup Splenda granulated
dash of salt
Ground cinnamon for garnish
1/2 cup chopped almonds, toasted, for garnish

Preheat oven to 350 degrees.
Lightly spray a 2-quart baking dish with nonstick cooking spray.

In the baking dish, combine the milk, uncooked rice, sugar, and salt.  Cover and bake at 350 degrees for 2 hours or until the rice is very tender, stirring occasionally.  The liquid will not be totally absorbed.  Remove from the oven and let stand, covered, for half an hour; mixture will thicken during this time.

Serve warm by placing in small dessert bowls; sprinkle each serving with a generous sprinkle of cinnamon and top with some almonds. Be very generous with the cinnamon as it is a blood sugar stabilizer. In fact, I add 1/4 teaspoon to 1/2 teaspoon to the mixture before baking.

Yield: 8 servings.