QUICK AND EASY RED BEANS AND RICE WITH CHICKEN

10-oz boneless, skinless chicken breast halves, cut into 1-inch pieces

1/4 tsp salt

1/4 tsp black pepper

1 tbsp olive oil

1 med-size green bell pepper, coarsely chopped (3/4 cup)

1med onion, chopped (1/2 cup)

2 garlic cloves, minced

1 can (15-oz) no-salt-added red beans, rinsed and drained

1 1-cup container ready-to-serve cooked brown rice

1/4 cup reduced sodium chicken broth

1/2 tsp ground cumin

1/4 tsp cayenne pepper

Limes wedges for garnish, optional

Additional cayenne pepper for garnish, optional

Sprinkle chicken with salt and black pepper. 

In a large skillet, heat the oil over medium-high heat. Add the chicken, bell pepper, onion and garlic, cooking and stirring for approximately 10 minutes or until the chicken is cooked through and the veggies are tender.

Stir beans, rice, broth, cumin and cayenne pepper into the skillet mixture. Heat through.

Serve with the lime wedges and sprinkle with additional cayenne pepper, if desired.

Yield: 4 (1 cup) servings

Per serving: 272 calories, 5g (1g sat) fat, 311 mg sodium, 30g carbs, 25g protein

Diabetic Exchanges: 0.5 vegetable, 2 starch, 2.5 lean meat

file photo of this recipe from eating well

BEEF AND SNOW PEAS STIR-FRY

1/2 cup reduced-sodium soy sauce

1/2 cup water
2 tbsp cornstarch
2 tsp Splenda granulated
2 tbsp coconut oil, divided
2 garlic cloves, minced
1 1/2 lbs beef top sirloin steak, sliced thin
1/2 lb fresh mushrooms, sliced
1 medium onion, cut into wedges
1/2 lb fresh snow peas
Hot brown rice for 6 for serving

Whisk the soy sauce, water, cornstarch and Splenda together in a small bowl. Transfer 1/4 cup to a large bowl and stir in 1 tablespoon of the oil and the garlic. Add the meat; toss to coat and let stand 15 minutes.

Heat a large skillet or wok over medium-high heat. Add half the beef mixture and stir-fry 1 to 2 minutes or until meat is no longer pink. Remove from the pan and repeat with the remaining beef.

In the same pan, heat the remaining tablespoon of oil over medium-high heat until hot. Add the mushrooms and onion and cook, stirring, until veggies are tender. Add the snow peas and cook another 2 to 3 minutes until crisp-tender.

Stir the remaining soy-sauce mixture and add to the pan. Bring to a boil and cook, stirring, 1 to 2 minutes or until the sauce is thickened. Return beef to pan and heat through.

Serve with hot brown rice, cauliflower rice, or skip the rice altogether.

Yield: 6 servings
Per serving: 265 calories, 12 g carbs, 28 g protein

Source: An old Taste of Home magazine.

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SAUSAGE SKILLET

1 tsp canola (or olive) oil

2-oz smoked turkey sausage, cut into 1/2-inch slices

1 cup frozen diced has brown potatoes

1/2 small zucchini, cut in half lengthwise then into 1/2-inch pieces

1/2 medium-size red bell pepper, seeded and coarsely chopped

1/3 cup thinly sliced red onion

1 garlic clove, minced

1/4 tsp chili powder

1/8 tsp black pepper

1/4 cup salsa (buy a low-sugar variety

In a large nonstick skillet, heat the oil over medium heat. Place sausage and remaining ingredients, except salsa, into the skillet. Cook until sausage is lightly browned, and veggies are tender, stirring occasionally.

Spoon the salsa over the mixture before serving.

Yield: 2 servings

Per serving: 187 calories, 6g (1g sat) fat, 475mg sodium, 28g carbs, 8g protein

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QUICK AND EASY CHICKEN SKILLET

 

1 tbsp canola or olive oil
4 skinless, boneless chicken breast halves
1 can (10 1/4) low-fat condensed cream of chicken soup
1 1/2 cups water
1/4 tsp paprika
1/4 tsp fresh ground black pepper
1 1/2 cups uncooked instant brown rice
2 cups fresh broccoli broken into small florets

In a heavy 10-inch skillet, over medium heat, heat the canola oil. Add the chicken until well browned on both sides; remove from skillet.

Stir the soup, water, paprika, and pepper together in the skillet. Heat to a boil. Stir rice and broccoli into the soup mixture in skillet and reduce heat to low. Return the chicken to the skillet. Sprinkle additional paprika and pepper over the chicken. Cover and cook 5 minutes or until the chicken is cooked through and the rice is tender.

Yield: 4 servings

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TUSCAN ONE POT MEAL

 

1 tablespoon olive oil

1 pound turkey sausage,*casing removed
1 small onion, chopped
2 garlic cloves, chopped
3 (15-1/2-ounce) cans great northern beans, undrained
1 (14-1/2-ounce) can diced tomatoes, undrained
2 cups chicken broth
1 teaspoon Italian seasoning
1/4 teaspoon black pepper
2 cups fresh spinach, washed and patted dry

In a large soup pot, heat oil over high heat. Add sausage, onion, and garlic, and cook 6 to 8 minutes, or until no pink remains, stirring frequently to break up the meat.
 
Add remaining ingredients except spinach; bring to a boil. Reduce heat to low and simmer, uncovered, for 30 minutes, or until thickened. Stir in spinach, and serve.

*Always read labels and be sure you are getting lean turkey sausage. Do not buy ground turkey or sausage products that include skin.
This dish I got from Mr Food years ago is full of good for you ingredients.

COLORFUL PEPPERS AND SAUSAGE SAUTE

 

1 lb hot Italian sausages

1 large red bell pepper, seeded, cored, cut into strips

1 large green bell pepper, seeded. cored, cut into strips

1 large yellow bell pepper, seeded, cored, cut into strips

1 medium onion, cut in half then each half cut into 1/2-inch thick slices

1 tsp dried oregano

3/4 tsp hot pepper sauce

1/2 tsp salt

1/4 cup water

In a 12-inch nonstick skillet over medium heat, cook sausages 15 minutes or until browned on all sides; turn occasionally during cooking, pricking with fork. Remove to a cutting board.

In the same skillet, cook the peppers and onions about 5 minutes, stirring occasionally.

When cool enough to handle, cut sausages into 1-inch thick slices and return to skillet. Stir in the oregano, hot pepper sauce, salt, and water. Bring to a boil, reduce heat to low, cover and simmer 5 minutes to blend the flavors.

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BROCCOLI BRUNCH SKILLET

This is a recipe I got from a 2001 Taste of Home cookbook titled The Best of Country Cooking. The Oklahoma lady who is credited with the recipe stated, "Whether for brunch, lunch, or supper, this recipe always draws rave reviews."

6 fresh broccoli spears
6 slices mozzarella cheese
6 thin slices fully cooked ham
1 tbsp butter or margarine (I recommend butter as it is a natural product our bodies can digest easier)
6 eggs
1/3 cup water
freshly ground black pepper for garnish

In a saucepan, bring broccoli and a small amount of water to a boil. Reduce heat. Cover and simmer for 5 to 8 minutes or until broccoli is crisp-tender; drain.

Place one cheese slice over one ham slice and wrap around one broccoli spear. Secure with a toothpick. Repeat.

Melt the butter in a 9-inch skillet. Arrange the ham rolls in a spoke pattern. In a bowl, beat the eggs and water; pour over ham rolls.  Cook over medium-low heat for 10 minutes; as eggs set, lift edges, letting uncooked portion flow underneath. Cover and cook 2-3 minutes longer or until the eggs are completely set.

Sprinkle pepper over top. Carefully remove toothpicks! Cut into six wedges for serving.

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Note: I prefer just steaming the broccoli in the microwave but that is just my way of doing it.

SALMON VEGGIE SKILLET

2 cups water

3/4 lb salmon fillet
2 cups asparagus, sliced into 1-inch pieces
2 cups cooked brown rice
1 cup spinach, sliced into strips
1/3 cup reduced fat & sodium chicken broth
2 tbsp chopped fresh chives
2 tbsp lemon juice
1/8 tsp freshly ground black pepper

Bring the water to a boil in a large skillet; add salmon fillet and reduce the heat to a gently simmer.  Cover skillet and cook 10 minutes or until the fish flakes when tested with a fork.  Remove salmon from skillet to a cutting board.  When cool enough to handle, break into large pieces and remove the skin.

Coat a large skillet with nonstick cooking spray and heat over medium-high heat.  Add the asparagus and cook, stirring occasionally, for 6 minutes or until tender.  Add the rice, spinach, and broth; stir to combine.  Cover and cook on low heat 1 to 2 minutes until the rice is hot and spinach is wilted.

Return the salmon to the skillet along with the chives, lemon juice, and pepper; mix in gently.

File Photo

Yield: 4 servings of about 1 cup

Good protein/carb ratio for diabetics!  Per serving 22 g protein and 26 g carbs, that is well over the suggested 1/3 as many proteins as carbs per meal.

SAUSAGE WITH BEANS AND TOMATOES

1 1/2 tsp canola or olive oil

1 small yellow onion, chopped
4 Italian sausage links
1 can (15-oz) Great Northern Beans, rinsed and drained
1 can (15-oz) fire-roasted diced tomatoes, do not drain
fresh parsley or cilantro sprigs for garnish

Heat the oil in a large deep skillet over medium heat.  Add the onion and cook for 2 minutes; push onion to the side of the skillet.

Add the sausages to the skillet with the onion and brown, about 3 minutes per side. Remove the sausages and set aside.

Stir the beans and tomatoes with juice into the skillet with the onion.  Place the sausages over the top.  Put a lid on skillet and simmer mixture for 10 minutes.  Remove lid and simmer another 3 to 4 minutes until the meat is cooked through and the juices have thickened slightly.

Before serving slice the sausage links into pieces and mix into the bean/tomato mixture. Garnish with the parsley or cilantro. (Personally, I prefer cilantro but the choice is yours.)

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Yields 4 servings.  Per serving: protein 21 g, carbs 27 g; a good protein to carb ratio for diabetics.

TASTY CHICKEN STIR-FRY

2 tsp dark sesame oil

1 lb boneless skinless chicken thighs, cut into strips
4 garlic cloves, minced
1/4 tsp red pepper flakes
1 large red bell pepper, cut into small strips
2 cups small broccoli florets
1 cup matchstick or grated carrots
2 tbsp light soy sauce
2 tbsp hoisin sauce
2 tsp cornstarch
2 cups cooked brown rice for serving

In a large nonstick deep skillet or a wok, over medium-high heat, heat the sesame oil.  Add the chicken strips, garlic, and pepper flakes; stir-fry for a minute.  Turn the heat down to medium and add the bell pepper, broccoli, and carrots; stir-fry approximately 6 minutes or until the chicken is cooked through and the veggies are crisp tender.

Combine the soy sauce and cornstarch in a small bowl; stir until smooth.  Add the mixture and the hoisin sauce to the skillet and stir-fry another couple minutes or until the sauce thickens. 

Serve the stir-fry over the brown rice (do not substitute white rice; diabetics should not eat white rice!). If you must stay away from rice altogether, try this with cauliflower rice.

Yield: 4 servings

This is a file photo of this recipe.

GARBANZO BEAN SKILLET DISH

 

2 cans garbanzo beans, rinsed and drained

2 garlic cloves, minced
1 cup chopped yellow onion
1/4 cup vegetable or chicken broth
1/2 large red bell pepper, sliced
1/2 large green bell pepper, sliced
1/2 large yellow bell pepper, sliced
1 can (28-oz) diced tomatoes
1 bay leaf
2 tbsp ripe olives, diced
1 tsp ground ginger
1 tsp ground cumin
1 tsp ground turmeric
2 tbsp lemon juice
1/2 tsp grated lemon rind

Spray a large nonstick skillet lightly with nonstick cooking spray and heat over medium heat.  Add the garlic and onion along with the broth and cook a couple of minutes.  Add the red, green, and yellow peppers, stirring well.  Cook 2 to 3 minutes.

Add the beans, tomatoes, bay leaf, olives, and spices; stir well to mix.  Reduce heat and simmer until the peppers are tender.  Remove the bay leaf; add the lemon juice and lemon rind.  Taste and add more seasonings, if desired.

Yield: 6 servings

.File Photo

BEEF AND PASTA - ASIAN STYLE

3/4 top beef sirloin steak, i-inch thick

4 oz whole-wheat thin spaghetti (use a low/no carb pasta)
2 tbsp orange juice +enough water to make 1/4 cup
2 tbsp hoisin sauce
1 tbsp reduced-sodium soy sauce
1/2 tsp toasted sesame oil
dash ground red pepper
1 garlic clove, minced
10-oz fresh asparagus, trimmed, cut into 1-inch pieces
1 medium carrot, cut into thin strips
1 small red onion, cut into wedges

Trim fat from the steak.  Partially freeze so you can slice easily.  Slice steak across the grain into thin bite-size strips; set aside.

Cook the pasta according to the package directions but omit any salt, oil or butter if called for.  Drain the pasta, cover and keep warm.

Meanwhile make the sauce by stirring together the orange juice/water mixture, hoisin sauce, soy sauce, toasted sesame oil and the ground red pepper.

Coat a wok or 12-inch skillet with nonstick cooking spray.  Preheat over medium-high heat until a drop of water sizzles.  Add the garlic and stir-fry for 15 seconds.  Add the asparagus and carrot strips, stir-fry for a minute.  Add the onion; stir-fry 2 to 3 more minutes until the veggies are crisp-tender.  Remove the vegetables and set aside.

Add the beef to skillet (or wok) and stir-fry 3 minutes or until of your desired doneness; add the vegetables back into the skillet.  Drizzle the sauce over the meat and veggies, heat through.  Serve mixture over the hot spaghetti.

Yield: 4 servings
Approximately per serving: 330 cal, 35 g carbs to 26 g protein
Diabetic exchanges: 2 starch, 1 vegetable, 2 1/2 lean meat

Note: File Photo

MEDITERRANEAN SALMON SKILLET MEAL

3/4 cup chopped red onion
1 tbsp minced garlic
2 tsp sage
2 tsp canola oil
1 can (15 1/2-oz) cannellini beans, rinsed and drained
1/2 cup fat-free, reduced-sodium chicken broth
1/4 tsp salt
3 cups fresh baby spinach
2 tsp flaxseed oil
4 (3 to 4-oz each) skinless salmon fillets
dash of red pepper flakes, optional

In a deep large skillet, combine the onion, garlic, all but 1/2 teaspoon of the sage, and half the oil.  Cover skillet and cook over medium heat while stirring occasionally.  Cook approximately 5 minutes or until onion begins to soften.  Add the beans, chicken broth, and salt.  Simmer mixture for 10 minutes.  Stir in the spinach and cook another couple of minutes.  Add the flaxseed oil and stir to blend; remove skillet from the heat.

Rub the remaining sage on the salmon fillets.  Place the other half of the canola oil in a medium saucepan or a grill pan, if desired.  Place salmon in the pan and cook 3-5 minutes.  Carefully turn salmon and cook for another minute or two.  Remove salmon to serving plates and spoon bean mixture around the salmon.  Sprinkle the spinach with the red pepper flakes, if desired.

Yield: 4 servings

ONE SKILLET SAUSAGE MEAL

 

1 tsp canola oil

2-oz smoked sausage, sliced diagonally
1 cup frozen diced hash brown potatoes
1/2 small zucchini, cut in half lengthwise and sliced into half moons
1/2 medium red bell pepper, diced
1/3 cup thinly sliced red onion
1 garlic clove, minced
1/8 tsp freshly ground black pepper
1/4 tsp chili powder, optional
1/4 cup favorite salsa

Heat the oil in a large nonstick skillet over medium heat.  Add the sausage, potatoes, zucchini, bell pepper, onion, garlic, chili powder, and black pepper to the skillet.  Cook, stirring occasionally, until the sausage is lightly browned and the veggies are tender, approximately 5 minutes.  Spoon the salsa overall.

Yield: 2 servings
Per serving: 187 calories, 28 g carbs, 8 g protein, 4 g fiber
Diabetic Exchanges: 1 vegetable, 1.5 starch, 1 lean meat.  Carb Choices: 2.
Recipe courtesy of BH&G Diabetic Living

BEEF SKILLET SUPPER

2 tbsp canola oil

2 lbs boneless beef round steak, cut into bite-size cubes
1 small onion, chopped
2 cups water
1 can (11-oz) mandarin oranges, drained
1/3 cup low-sodium soy sauce
1/2 tsp ginger
2 tbsp ground ginger cornstarch
1/4 cup cold water
1 small green bell pepper, cut into strips
1/2 lb mushrooms, sliced
2 cups diagonally sliced celery
1 can (5-oz) sliced water chestnuts, drained

Heat the canola oil in a large nonstick skillet that has a lid.  When the oil is heated, add the round steak cubes and the onion; cook, stirring until onion is tender.  Drain excess oil from the skillet.  Add the 2 cups of water, soy sauce, and ginger.  Heat the mixture to boiling over medium-high heat.  When mixture starts to boil, reduce heat to simmer, cover skillet and simmer for 1 1/2 hours or until the meat is tender.

Blend the cornstarch and the cold water together then stir into the meat mixture in skillet.  Cook over medium heat while stirring constantly until the mixture thickens and boils.  Boil, while stirring, for 1 minute.  Stir in the bell pepper, mushrooms, celery, and water chestnuts; cover and cook over low heat another 5 to 7 minutes.  Just before serving, gently fold in the oranges.

Yield: 6 servings
Note: This is a Betty Crocker recipe and photo.

EASY CHEESEBURGER ZITI

1 lb lean ground beef, chicken or turkey

2 1/2 to 3 cups no-sugar-added or low-sugar pasta sauce
2 cups water
2 cups uncooked whole-wheat ziti*
1/2 cup shredded Italian-Blend cheese

Lightly spray a heavy skillet with nonstick cooking spray. Heat the skillet over medium-high heat and crumble the ground beef into the skillet. Cooking, stirring frequently, until ground beef is no longer pink. Pour meat into a colander and drain well. Rinse with hot water to remove any lingering fat. Wipe the skillet with a clean paper towel to absorb any grease.

Return the meat to the skillet and add the pasta sauce, water, and ziti. Bring the mixture to a boil, reduce heat to medium-low, cover and cook for 25 minutes or until the pasta is tender. Sprinkle with the cheese before serving.

*There are other types of pasta or pasta-like products available. Whole-wheat works well for me. Perhaps you prefer a vegetable pasta, etc. Use what works for you but remember diabetics should use whole-grain pastas rather than refined ones.

 File photo for reference only.

CHICKEN-MACARONI SKILLET MEAL

When I was a kid we didn't get our chickens at the grocery store.  We got them from the chicken coop, grandpa chopped their heads off and mom or grandma plucked the feathers and singed them.  I hated that.  To this day I won't eat chicken.  I know it comes from growing up around them.  My family all love chicken and one granddaughter won't eat beef but she could live on chicken.  Yuck!  But for all you out there who, like Lindsay, love chicken here is one of our old recipes for you. This recipe is from my vintage recipe collection with a few changes to make it diabetic-friendly.

4 cups chicken broth
8-oz uncooked elbow macaroni (use whole-grain,veggie.or low/no carb macaroni)
2 slices bacon, cut up
1/4 cup finely chopped green bell pepper
1/3 cup finely chopped onion
2 cups cut up cooked chicken (or turkey)
2 cups shredded American cheese (I suggest low-fat American)
1/4 cup chopped pimento
1/4 cup toasted slivered almonds
1 pkg (10-oz) frozen peas, thawed

In a 2-quart saucepan bring the chicken broth to a boil.  Add the macaroni to the boiling broth.  Cook 10 minutes or until tender; do not drain.
In a large skillet, fry bacon until crisp; add the bell pepper and onion.  Cook, stirring, until the onion is tender.  Drain off fat.  Stir in the macaroni/broth, chicken, cheese, pimento, almonds and peas.  Cook on low until heated through.

You have meat, grains, vegetables and dairy all in this one dish.

Serves 8

SHRIMP AND PEA POD STIR-FRY

1 lb fresh or frozen medium shrimp in shells
1/2 cup reduced-sodium chicken broth
1 tbsp reduced-sodium soy sauce
2 tsp cornstarch
2 tsp grated fresh ginger
2 tsp sesame oil
3 garlic cloves, minced
1/4 tsp salt
1/4 tsp crushed red pepper, optional
2 tbsp canola or olive oil
1 cup sliced onion
1 cup packaged fresh julienned carrots
12-oz snow pea pods, trimmed
1 1/3 cups hot cooked brown rice

If shrimp if frozen, thaw. Peel and devein leaving tails intact, if desired. Rinse; pat dry.

To make sauce: In a small bowl combine the chicken broth, soy sauce, cornstarch, ginger, sesame oil, garlic, salt, and crushed red pepper, if using.

In a 12-inch skillet or a wok heat the oil over medium-high heat. Add the onion and carrots; cook, stirring, 3 to 4 minutes until just beginning to soften. Add the pea pods and cook, stirring, 3 minutes. Add the shrimp; cook, stirring, 3 minutes more or just until shrimp are opaque. Add the sauce and cook, stirring, until thick and bubbly.

Serve the shrimp mixture over the hot rice. Garnish with additional crushed red pepper, if desired.

Yield: 4 servings
Per serving of 1 1/2 cups shrimp mixture over 1/3 cup rice: 323 calories, 11 g fat (1g sat), 159 mg cholesterol, 499 mg sodium, 32 g carbs (5g fiber, 7g sugar), 26 g protein

Recipe and photo from Diabetic Living.

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.

EASY, CHEESY, CHICKEN-BROCCOLI-RICE SKILLET

4 (1-lb total) boneless skinless chicken breast halves
2 tsp canola oil
2 cups small fresh or frozen (thawed) broccoli florets
1 can reduced-fat cream of chicken soup
1/8 lb pasteurized cheese product (Velveeta-type), cut into small cubes
2 cups hot cooked brown rice
1/4 tsp freshly ground black pepper

In a large nonstick skillet, heat the canola oil over medium-high heat.  Add the chicken and cook, turning once, about 8 to 10 minutes or until cooked through.  Remove chicken from skillet and place on a warmed plate.  Cover loosely to keep in heat.

In the same skillet, add the broccoli, chicken soup, and cheese; stir to mix well.  Cook over medium heat, stirring often, 7 to 8 minutes or until heated through and cheese has melted.

To serve, divide the rice onto 4 individual plates; top with a chicken breast and 1/4 of the broccoli-cheese mixture.

Variation: You might like cream of broccoli soup or cream of mushroom soup as a substitute for the cream of chicken soup.