Category Archives: Diabetic

Peruvian Chicken Kebabs with Garlic and Orange Salsa

I recently checked a cookbook out from the library mostly for the picture that was on the cover.  Yeah, I totally judge a book by its’ cover!  The picture was these little chicken kebabs and my husband was shocked because I am usually very anti-kebob.  It’s just so much work.  But that picture looked good.

It was not that much work.  It wasn’t hard by any stretch of the imagination, just some chopping.  For some reason, NONE of the grocery stores in my town had red onions in stock.  None.  What’s the deal??  I used regular sweet onions but I think if I had red ones, the salsa would have been a lot better.  It was still good, but it would have been awesome.  This is a great dish, it’s fun to eat and it’s actually diabetic-friendly!

Peruvian Chicken Kebabs with Garlic and Orange Salsa

Peruvian Chicken Kebabs with Garlic and Orange Salsa
Recipe from The Essential Diabetes Cookbook by Antony Worral Thompson
Serves 4

Ingredients:
6 garlic cloves
1/4 tsp salt
1 tsp ground cumin
1 tsp ground coriander
1 tsp sweet paprika
4 tbsp cilantro, half of it chopped
juice and grated zest of three limes
2 large chicken breasts, skinned and cut into 1 inch cubes
5 oranges
1 red onion, thinly sliced
1 tbsp toasted almond flakes (I just realized I forgot this!  It was still good though)
Nonstick spray
Green salad and tortillas for serving

Method:
In a small food processor, blend the garlic and salt together.  Scoop half of it out and set aside.  Add the cumin, coriander, paprika, the whole cilantro leaves and half of the lime zest and juice, process until it makes a paste.

Mix the chicken with the salty garlic that you set aside and cover and put in the fridge for at least half an hour to marinate.

While that is marinating, zest 2 1/2 of the oranges and juice two of them.  Mix the zest and juice with the remaining lime juice and zest  and add the onion, the rest of the chopped cilantro and the remaining garlic paste to form a salsa.  Peel the oranges and combine the wedges with the salsa.

Thread the chicken onto four skewers and spray a grill pan with nonstick spray.  Cook until done, about 15 minutes, turning to cook on all sides.  Serve with warmed tortillas, the salsa and some lettuce if desired.

Calories:  154; Protein:  20.5g; Fat:  3.1g; Saturated Fat:  0.4g; Carbs:  11.8g; Total Sugars:  9.3g; Fiber:  0.9g; Salt:  0.44g; Sodium:  175mg

 

Sweet and Sour Shrimp

Have you ever heard the saying “you eat with your eyes?”  It’s so true.  If I get a new cookbook or cooking magazine, I flip through it first and mark off the yummy looking pictures.  THEN I’ll go back through and actually read what some of it was.  Case in point:  I just checked out a diabetic cookbook from the library (I hear it’s a good diet) and after flipping through it I decided to cook sweet and sour shrimp.

I’ve never had sweet and sour shrimp (or chicken or pork).  I have no idea how this rates with restaurant-style meals but I do know this:  it was damn good.  I’m trying really hard to stick to my portions and my willpower was definitely put to the test with this recipe.  My husband really liked it too, he said he might actually like it better than what he has had in our local restaurants.  The recipe called for leaving the end tail on the shrimp, I’d go ahead and remove it though because it was kind of a pain in the butt to have to keep removing them while eating.

Sweet and Sour Shrimp
Recipe from Antony Worrall Thompsons The Essential Diabetes Cookbook
Serves 4

Ingredients:
juice of 1 lemon
1/2 tsp salt
1 lb raw shrimp, head and shells removed
2 green onions, finely sliced at an angle
1 white onion, coarsely chopped
1 carrot, thinly sliced
1 red bell pepper, chopped into 1-inch pieces
1 green bell pepper, chopped into 1-inch pieces
1 (8 oz) can water chesnuts, drained and sliced (I didn’t add these)
1 (8 oz) can pineapple pieces, drained (save juice)
steamed rice for serving

Sauce Ingredients:
2 cloves garlic, finely chopped
1 inch piece ginger, peeled and grated
1 fresh red chili, seeded and finely chopped (I used red pepper flakes, to taste)
1/2 cup pineapple juice (from what you drained)
1 tbsp soy sauce (I used Tabasco brand, it’s great!)
2 tbsp white wine vinegar
1 tsp tomato paste
1 tbsp tomato ketchup
1 tbsp sugar or low-calorie sweetener (I used 3/4 tbsp splenda and 1/4 tbsp sugar)
1 tbsp cornstarch mixed to a paste with 3 tbsp cold water (this did not equal paste for me, it was very liquid, but it worked)

Method:
Mix the shrimp together in a bowl with the lemon juice and salt.  Allow it to marinate on the side for a little while.

For the sauce, cook the ginger, garlic and chili (flakes) then reduce the heat and simmer for 5 minutes.  Add the remaining sauce ingredients except for the cornstarch paste and bring to a boil.  Cook for three minutes.

While that’s cooking, in a large pan cook the onions, carrots and pepper until tender.  Mix in the water chesnuts (optional) and pineapple pieces and cook long enough for it to heat through.  Add the shrimp and cook until pink.

Add the cooked sauce to the shrimp and veggie mixture then add the cornstarch paste.  Stir and cook about two minutes until thickened and glossy.  Serve with steamed rice.

Nutrition Info:
If low-cal sweetener is used:
Energy:  174 calories; protein:  18.3 g; Fat:  1.1 g; Saturated fat:  0.2 g; Carbohydrate:  24.4 g; Total Sugars:  18.2 g; Fiber:  2.5 g; Salt:  1.99 g; Sodium:  783 mg

If sugar is used:
Energy:  188 calories; Protein:  18.3 g; Fat: 1.1 g; Saturated Fat:  0.2 g; Carbohydrate:  28.2 g; Total Sugars:  22.0 g; Fiber:  2.5 g; Salt:  1.99 g; Sodium:  784 mg

Sweet and Sour Shrimp

Chicken Lettuce Wraps

I’ve been seeing lots of recipes for wraps using lettuce instead of a tortilla or pita, but I had never tried one.  I decided to change that and make the chicken lettuce wraps from Holly Clegg’s diabetic cookbook.  (That’s right, this is another diabetic recipe!)  I had never had hoisin sauce either, so I was excited to try it.  It tasted like an asian bbq sauce!

This was REALLY good and pretty darned easy to make.  It would be very easy if you bought the rotisserie chicken from the supermarket and shredded that meat.  But I had chicken on hand so I cooked it and shredded it.  Anyway, it’s really yummy, but it is a little messy to eat.  If you’re looking for something light and very flavorful, this is one to try!

Chicken Lettuce Wraps
Recipe from:  Holly Clegg Trim & Terrific Diabetic Cookbook

Ingredients:
1 tbsp sesame oil
2 tsp minced garlic
1/2 tsp grated fresh ginger
2 cups shredded red cabbage
1/2 cup shredded carrots
1 cup bean sprouts
2 cups shredded cooked chicken
2 tbsp hoisin sauce
8 oz water chesnuts, drained and chopped (I didn’t use these)
Whole lettuce leaves

Method:
Heat sesame oil over medium heat and saute garlic, ginger, cabbage, carrots and bean sprouts for about 2-3 minutes or until the cabbage is a little wilted.  Stir in the chicken and hoisin sauce.

Place filling on whole lettuce leaves and roll up.

Chicken Lettuce Wraps

Calories: 206
Protein: 24 g
Carbohydrate: 14 g
Fat:  6 g
Calories from Fat: 56%
Saturated Fat: 1 g
Dietary Fiber:  4 g
Cholesterol: 60 mg
Sodium: 119 mg
Diabetic Exchanges: 1 carbohydrate, 3 lean meat

Curry Chicken

My husband and I love Indian food, though I really haven’t tried that many dishes because I am the type of person that if I like something at a restaurant, that’s all I get when I go there!  I always get the chicken curry and the saag paneer with naan on the side.  Love.  In fact, we ate at the Indian restaurant in Baton Rouge for our first Valentine’s Day.

Since we’ve moved to an area that is hours from the closest Indian restaurant, we’ve got to make our own.  This was an insanely easy recipe, found on a diabetic recipe site and I served it with a cheating version of saag paneer and some naan purchased from the supermarket.  Delish and no guilt!

Curry Chicken
Recipe from:  DiabeticGourmet.com

Ingredients:
2 chicken breasts, trimmed and diced
3 tsp oil
1/2 onion, chopped
2 cloves garlic, crushed
1/2 cup chicken broth
1 1/2 cup water
1/2 tsp cumin
1/2 tsp coriander
1/2 tsp turmeric
1/8 tsp allspice
1/8 tsp ginger
dash dried fennel
1 tsp coconut flavoring
*Note:  Instead of the cumin, coriander, turmeric, allspice, ginger and fennel I just used curry powder.  I also wasn’t sure what coconut flavoring was, so I just used coconut milk.

Method:
Heat oil in nonstick pan and saute’ chicken until cooked through.  Remove and set aside.  Add the garlic and onion and saute’ until soft, then add the broth and water and seasonings.  Blend well then return the chicken.  Cover and simmer for 30 minutes, then stir in the coconut flavor.  Serve over rice.

Curry Chicken

Calories:  145
Protein:  19g
Sodium:  43 mg
Cholesterol:  52 mg
Fat:  6g
Carbs:  2g
Exchanges:  3 low-fat meat

Slow-Cooker Beef Stew Bourguignon

I love to cook, but the stuff I cook is not always very good for you.  I decided I need to start putting some healthier recipes up here, even ones aimed at people with diabetes or heart problems.  Some of you may not know that I had some major issues when I was having my daughter.  First, I was diagnosed with gestational diabetes.  That in itself is really not huge, lots of pregnant women are diagnosed with this.  But after having my sweet baby girl, I ended up having congestive heart failure.  Everything is fine now on both fronts, but I really should monitor what I eat more carefully.  I’m not saying you’ll only see healthy stuff on here from now on, because I have no willpower!  But you will start to see more of it than you used to.

I’ll start off with this recipe for beef stew bourguignon.  I looooove beef bourguignon!  It’s so rich and delicious and it TASTES really fancy but it really isn’t hard to make.  This recipe isn’t as good as my regular recipe, but for being healthier and adding the extra perk of being a crockpot meal, it’s pretty damn good!  I’ll definitely be doing this one again!

Beef Stew Bourguignon
Recipe from:  Fix it and Forget it:  Diabetic Cookbook

Ingredients:
2 lbs. beef stew meat
2 tbsp cooking oil
1 can condensed golden cream of mushroom soup
1 tsp Worcestershire sauce
1/3 cup dry red wine
1/2 tsp dried oregano
1/4 tsp salt
1/2 tsp pepper
1/2 cup chopped onions
1/2 cup chopped carrots
4-oz. can mushroom pieces, drained (I used fresh mushroom slices)
1/2 cup cold water
1/4 cup flour

Note:  I used only 1 lb. stew meat, added double the vegetables and a few splashes of beef broth to make up for the less beef.  I also threw in a couple of sprigs of fresh thyme from the garden.  I don’t know how that would change the nutritional values, but it sure tasted good.

Method:
Brown meat in oil in suacepan.  Transfer to crockpot that has been sprayed with nonstick cooking spray (I added half of the vegetables to the meat, since I used less meat).  Mix together the soup, Worcestershire sauce, wine, oregano, salt and pepper,onions, carrots and mushrooms.  Pour over meat.  Cover and cook on LOW 10 hours.  Combine water and flour, stir into beef mixture.  Turn cooker to HIGH and cook until thickened and bubbly.  Serve over noodles (I used whole wheat egg noodles).

Slow-Cooker Beef Stew Bourguignon

Exchange List Values:
Carbohydrate 1.0, Meat, lean 3.0, Fat 0.5

Basic Nutritional Values: 
Calories:  266 (calories from fat:  106)
Total Fat:  12 gm
Sodium:  585 mg
Total Carbohydrate:  12 gm
Dietary Fiber:  2 gm
Sugars:  2 gm
Protein:  26 gm