Diabetic Thursday

Note:: This was posted the October 19, 2015 post of my diabetic food blog, Diabetic Delights. The article is several months old, but still worth the read, and the recipes are yummy. Enjoy!

While many of us (I include myself in this category) are thankful for many of scientific breakthroughs, there are some chemicals that are unsafe. I know, surprise, surprise! Not that many of us are truly surprise, right? We do know that many advances are great – insulin, vaccines, air conditioning – while others have really negative effects on us (think: thalidomide).

A recent email from The Diabetic News had an article titled “Common Chemicals Linked to Rising Diabetes, Obesity and more.” Well worth the read. You can click on the title to access the article.

Now on to today's recipes. Enjoy!

Note: I know I've hit you up with quite a few articles recently. I'm going to try interspersing them to maybe two or three a week so that you're not quite so over-loaded with them. If you have any thoughts on the frequency of the articles – whether it's “keep them on a daily basis, if possible” or “get rid of them completely; this is a food blog!”, please, let me know! (Thanks!)

CHICKEN WITH TRI-COLORED PEPPERS

Yield: 4 servings

Source: The Diabetes Food and Nutrition Bible

Find this recipe at: http://diabeticgourmet.com/recipes/html/403.shtml

Ingredients

2 teaspoons canola oil

1 pound boneless, skinless chicken breasts, cut into 2-inch strips

1/2 cup diced onion

2 cloves garlic, minced

1 each small red, yellow, and green bell peppers, seeded and sliced into 1-inch strips

1/2 cup fat-free, reduced-sodium chicken broth

2 tablespoons lite soy sauce

1 tablespoon white wine (optional)

1/2 teaspoon sesame oil

2 teaspoons cornstarch

Directions

In a wok or heavy skillet over medium-high heat, heat the canola oil. Add the chicken and saute for 2 minutes. Add the onion and garlic and saute for 4-5 minutes more.

Remove the chicken and onion from the pan. Add the peppers and saute for 5 minutes.

Combine the broth, soy sauce, white wine, sesame oil, and cornstarch in a measuring cup and mix well.

Add the sauce to the peppers. Add the chicken and onions back to the pan. Stir for 1-2 minutes until sauce has thickened.

Nutritional Information Per Serving: Calories: 204; Protein: 27 g; Fat: 6 g; Sodium: 425 mg; Cholesterol: 68 mg; Carbohydrates: 10 g; Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat

CHICKEN AND ALMOND STEW

Yield: 4 servings

Source: Express Lane Diabetic Cooking

Find this recipe at: http://diabeticgourmet.com/recipes/html/398.shtml

Ingredients

1 tablespoon olive oil

1/2 cup chopped onion

2 cups low-fat, low-sodium chicken broth

1 cup diced canned tomatoes, drained

2 tablespoons slivered almonds

1 teaspoon chili powder

1/4 teaspoon cayenne pepper

1/2 teaspoon cinnamon

1 pound cubed cooked deli chicken

1 (15 ounce) can black beans, rinsed and drained

Directions

In a large stockpot over medium-high heat, heat the oil. Add the onion and saute for 3-5 minutes, stirring occasionally.

Add the broth, tomatoes, almonds, and spices. Bring to a boil, lower the heat, and simmer for 30 minutes. Add the chicken and beans and simmer for 10 more minutes.

Nutritional Information Per Serving: Calories: 276; Protein: 31 g; Fat: 7 g; Cholesterol: 40 mg; Carbohydrates: 25 g; Exchanges: 1 Starch, 1 Vegetable, 4 Very Lean Meat, 1 Monounsaturated Fat

OLD FASHIONED APPLE PIE

This comes from Diabetic Connect, and starts off, “Low-carb, gluten-free and no sugar added make this a super healthy alternative to traditional apple pie! An excellent recipe the entire family will enjoy.”

To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/6291-old-fashioned-apple-pie

Ingredients

CRUST:

2 C almond flour

2 eggs

1/4 tsp. salt

3/4 tsp. xanthan gum

3 T non-hydrogenated palm shortening (or coconut oil)

1 T Swerve (or your choice of sweetener)

FILLING:

5 small or 3 large apples, peeled and cubed (I used Macintosh)

1/2 C Swerve (or your choice of sweetener)

1 tsp. ground cinnamon

1/8 tsp. nutmeg

1 tsp. vanilla

2 T butter, melted

1 T + 2 tsp. coconut flour, sifted

EGG WASH:

1 beaten egg

Directions

Preheat oven to 350 degrees.

Prepare crust by placing all ingredients into a food processor or high powered blender. Process until a thick ball of dough forms.

Press half the dough down into a 9 inch pie pan (no need to grease it). Bring it up over the sides like you would a traditional pie crust. It will be bumpier than a traditional pie crust.

Partially bake the bottom crust for 5-6 minutes in the pre-heated oven. Prepare the apple filling while you wait.

Combine all filling ingredients in a large bowl and mix well until apples are completely coated.

Remove bottom crust from the oven and spoon the apple filling into it, using the back of a spoon or spatula to flatten the apple surface as much as possible.

Cover the top of the apples with the remaining crust in one of two ways: First, roll the crust between two large sheets of parchment paper or plastic wrap until it is less than 1/4 inch thick and large enough to be placed over the pie. Alternately, simply press the upper crust down but adding small balls of dough to the top of the pie and then pushing them down together to create a thin, uniform crust over the top. Pinch together the top crust with the bottom crust.

Brush beaten egg over the top of the crust, being sure not to miss any spots.

Cut a few small holes in the center of the crust to release steam.

Bake the pie on the middle rack for 30-40 minutes or until the crust is deep golden brown.

SPINACH AND ONION SOUP

Yield: 4 servings

Source: Great Healthy Food - Diabetes

View recipe: http://diabeticgourmet.com/recipes/html/672.shtml

Ingredients

1 tablespoon vegetable oil

2 medium onions, thinly sliced

3-3/4 cups vegetable stock

1 bay leaf

Salt and pepper

2/3 cup white wine

6 cups leaf spinach

Directions

Heat the oil in a saucepan and fry the onions for about 5-8 minutes over low heat, until they have softened.

Pour in the stock and bring to a boil. Add the bay leaf and the seasonings. Cover and simmer for 10 minutes.

Pour in the wine and add the spinach. Continue to cook, but only until the spinach has wilted slightly.

Remove the bay leaf and serve hot.

Nutritional Information Per Serving: Calories: 141; Protein: 6 g; Fat: 6 g; Sodium: 1011 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Carbohydrates: 14 g; Exchanges: 2 Vegetable, 1 Fat

DIABETIC SUNSHINE ORANGE CAKE

The recipe starts off, “A carb-controlled dessert the whole family can enjoy.”

Yield: Makes 12 servings

Source: Kansas Wheat Commission

Find this recipe at: http://diabeticgourmet.com/recipes/html/328.shtml

Ingredients

1/3 cup margarine

1/4 cup brown sugar replacement (Sugar Twin Brown)

1 teaspoon sugar replacement (Splenda or Sugar Twin)

1 large egg

1-1/4 cups all-purpose flour

2 teaspoons baking powder

1/2 teaspoon baking soda

3/4 teaspoon ground cinnamon

1/3 cup raisins, or finely chopped fresh apple

1 teaspoon grated orange zest (peel)

2/3 cup unsweetened orange juice

Directions

Preheat oven to 350F. Lightly coat an 8x8x2-inch baking pan with cooking spray.

In a mixing bowl, combine margarine, sweeteners and egg. Beat on medium speed 2-3 minutes; scraping sides of bowl as necessary.

In medium bowl, sift together flour, baking powder, baking soda and cinnamon. Stir in raisins or apples and orange zest. Add to first mixture, alternating with the orange juice, beginning and ending with the flour mixture.

Pour the batter into the prepared pan. Bake 18-20 minutes, or until a wooden pick inserted in center comes out clean. Cool cake in pan on wire rack.

Nutritional Information Per Serving: Calories: 120; Protein: 2 g; Fat: 6 g; Sodium: 150 mg; Cholesterol: 25 mg; Carbohydrates: 15 g; Exchanges: 1 Bread/Starch, 1 Fat

CRAN-RAISIN CHUTNEY

Yield: 40 servings (1 tablespoon each)

Source: "1,001 Delicious Recipes for People with Diabetes"

Book info: http://diabeticgourmet.com/book_archive/details/22.shtmlIngredients

1 can (10 ounces) whole cranberries

Peel of 1 lemon

1/4 cup raisins

1 teaspoon grated ginger

1 teaspoon dry mustard

1 tart green apple, peeled, cored, diced

1 onion, chopped

1/2 red, green, or yellow bell pepper, chopped

1/2 cup apple cider vinegar

1/4 cup brown sugar

1/2 teaspoon salt

1 clove garlic, minced

Directions

Combine all ingredients in a saucepan; simmer, stirring frequently, until mixture thickens, about 1 hour. Cool and store in refrigerator until ready to serve.

Nutritional Information Per Serving (1 tablespoon each): Calories: 24, Fat: 0 g, Cholesterol: 0 mg, Sodium: 34 mg, Protein: 0.1 g, Carbohydrate: 6 g, Diabetic Exchanges: 1/2 Fruit