ITALIAN CHICKEN ARTICHOKE SOUP

1 tbsp canola oil
1 cup chopped onion
1 tsp dried oregano
4 cups fat-free,reduced-sodium chicken broth*
1 can (14-oz) no-salt-added diced tomatoes, do not drain
2 cups water
6 tbsp minute brown rice
1/4 tsp salt
1 1/2 cups diced cooked boneless skinless chicken breast meat
1 pkg (9-oz) frozen artichoke hearts, thawed and chopped
1/4 cup chopped Italian parsley
Fresh ground black pepper, optional
4 tsp grated Parmesan cheese

Heat canola oil in soup pot over medium heat for 1 minute. Add the onion and oregano; stir and cover. Cook, stirring occasionally, for 3 minutes or until onion starts to soften and turn translucent. Stir in the broth, water, tomatoes, rice and salt. Reduce heat to simmer and simmer for 10 minutes, stirring occasionally, until the rice is tender.

Add the chicken and the artichoke hearts to the soup. Simmer another 3 to 4 minutes, just until heated through. Stir in the chopped parsley. Season to taste with fresh ground black pepper, if desired. Divide into 4 soup bowls ad sprinkle a teaspoon of the grated Parmesan over each bowl.

*May substitute vegetable broth, if desired.

Yield: 4 servings
Per serving: 322 calories, 30 g protein, 33 g carbs, 7 g (1 sat) fat, 55 mg cholesterol, 527 mg sodium Bonus: 380 mg omega-3s!

CALORIES - AN UGLY WORD!!

Calories - what an ugly word. But remember, calories do count whether you count them or not. The only way to lose weight, and most diabetics should (me included!), is to use up more calories than you take it in. Sounds simple, doesn't it? It is simple, we just don't like doing it!!

PANKO CRISPY FRIED CHICKEN

2 cups low-fat buttermilk
2 tbsp hot pepper sauce
2 tbsp Dijon mustard
1 large egg
1 1/2 tsp oregano
1 1/2 lbs (8) thin-sliced chicken breast cutlets
2 cups panko breadcrumbs*
1/2 tsp salt
1/2 tsp black pepper
1 1/2 quarts canola or olive oil for frying**

In a large glass bowl, whisk together the buttermilk, hot pepper sauce, Dijon mustard, egg, and 1/2 teaspoon of the oregano. Add the chicken cutlets to the marinade and turn to coat. Cover with plastic wrap and refrigerate 1 to 2 hours.

In a shallow dish toss together the panko breadcrumbs, salt, pepper and remaining oregano; set aside.

In a deep pot to avoid hot splatters, heat oil over medium heat until it reaches 350 degree or until crumbs sizzle when dropped into the oil. One at a time remove chicken cutlets from the marinade, shaking off the excess. Coat each cutlet with the bread crumb mixture. Discard marinade--do not reuse.

Add two to three cutlets to the hot oil, depending on size of cutlets. Fry for 3 to 4 minutes or until lightly browned. Transfer to a paper towel-lined platter or cookie sheet; keep warm. Let oil reheat then proceed to fry the remaining cutlets.

*You may substitute low carb breadcrumbs, if you desire.

**You may eliminate the oil by using an air fryer to fry this fish.   

file photo.

RAISINS

The small snack-size boxes of raisins are perfect to carry with you in case of low-blood sugar. When traveling carry a box in your purse, car, travel bag, etc. When diabetics eating routine is interupted, as it often is with travel, it is important to have something within reach if your blood sugar dips too low.

MORE MARGARINE SPREAD DATA

I CAN'T BELIEVE IT'S NOT BUTTER! FAT FREE SPREAD: The main ingredient of this soft spread is water so it is not recommended for cooking but makes a great topping for toast, breads, baked potato, etc. Because of the high water content, this spread is not recommended for baking! 1 tbsp = 5 calories, 0 fat, 90 mg sodium

PALM FRUIT OIL VS PALM KERNEL OIL

For those who read nutrition labels (everyone should), are you aware there is a difference in palm fruit oil and palm kernel oil? Palm fruit oil has only half the saturated fat found in palm kernel oil. For instance, EARTH BALANCE NATURAL SPREAD MADE WITH OLIVE OIL is considered a smart choice. The label will show palm fruit oil and this is okay. This spread can be used as a toast, etc topping or in cooking. Per 1 tablespoon you will get 80 calories, 9 g fat - 2.5 of them saturated and no transfat, 70 mg sodium. Remember our bodies need the healthy fats such as olive oil. This topping is dairy free. Will post more information in the next few days about other "Smart vegetable oil and butter-based spreads that contain no partially hydrogenated oil (trans fat) and limited amounts of saturated fats.

FENNEL ASPARAGUS QUICHE

1 sugar-free pie crust, unbaked
1 lb fresh asparagus, cut into pieces approx. 1-inch long
1 medium-sized fennel bulb
1/2 cup chopped yellow onion
3/4 cup fat-free milk
2 tbsp flour
3 eggs
1 tsp basil
1/2 tsp salt
dash of fresh ground black pepper
1 cup shredded part-skim mozzarella cheese

Preheat oven to 425 degrees.
Line a 9-inch pie plate or quiche pan with the pie crust. Crimp edges as desired. Using a fork, prick the crust on bottom and sides. Line crust with a double thickness of regular aluminum foil or one thickness of heavy-duty foil. Bake at 425 degrees for 8 minutes. Remove foil and back another 4 minutes or until dry and set. Remove crust from the oven and lower the oven temperature to 375 degrees.

Trim top off the fennel and save a few leaves for garnish. Thinly slice bulb. In a medium covered saucepan, cook the fennel, asparagus, and onion in enough boiling water to cover for about 5 minutes, just until tender.

In a medium bowl, using a wire whisk, combine the milk and flour until smooth. Add eggs, basil, salt, and pepper, whisking to combine.

Spoon the vegetable mixture into the crust. Sprinkle the cheese over the vegetables then slowly and gently pour the egg mixture over all. Bake at 375 degrees for approximately a half hour or until the center is set and a knife inserted comes out clean.

Chop the reserved fennel leaves to garnish top.

Note: If crust should start to become too brown, cover edge with a strip of aluminum foil.

Yield: 6 servings
Per serving: 290 calories, 15 g (6 sat)fat, 122 mg cholesterol, 524 mg sodium, 28 g carbs, 3 g fiber, 12 g protein.
Diabetic exchanges: 1 vegetable, 1 1/2 starch, 1 meat, 1 1/2 fat. Carb choices: 2

Note: File Photo for Reference Only.

EXERCISE 150 MINUTES PER WEEK

At least 150 minutes of exercise per week could cut your chances of becoming a diabetic by up to 50%. For those of us who already have it, exercise can reduce our risk of serious complications. Think about it. 150 divided by 7 = a little over 20 minutes of exercise per day. You can do it and so can I!

FRESH FRUIT AND VEGETABLES

Whenever possible, you should buy fresh fruits and vegetables. This will keep the extra sugars, salt, and other preservatives out of your diet. If you can't get fresh, then frozen is a better choice than canned.

RACING DRIVER CHARLIE KIMBALL QUOTE

I agree with race car driver Charlie Kimball who stated, "The diagnosis of diabetes has been a speedbump, not a road block." Don't let it be a roadblock for you either! Make diet and lifestyle adjustments as needed and keep on rolling!