Diabetic's Chef

Video Diabetic Cooking Tips for healthy recipes

2009-05-26T19:38:00.000-07:00

Cooking with specific techniques will help you cut out all the unnecessary fat and cholesterol. This video show you the exact cooking techniques for diabetics.

Oven fried chicken for diabetes

2009-03-10T23:25:00.000-07:00

1/3 cup dry unseasoned bread crumbs
2 teaspoons sesame seeds
1 1/2 tablespoons grated Parmesan cheese
1/4 cup fat-free mayonnaise (not salad dressing mayonnaise)
1/4 teaspoon salt
1/8 teaspoon garlic powder
2 dashes cayenne pepper
1/4 teaspoon poultry seasoning
4 (4 ounces each) boneless, skinless chicken breast halves
Cooking spray

Preheat oven to 425°F. Place bread crumbs, sesame seeds, and Parmesan cheese in a large zip-top bag and shake gently to combine.

In a small bowl, whisk together mayonnaise, salt, garlic powder, cayenne pepper, and poultry seasoning. Using a pastry brush, coat both sides of each piece of chicken with the mayonnaise mixture. Place chicken, one piece at a time, into the bread crumb mixture in the zip-top bag, seal, and shake to coat chicken well. Transfer chicken to a foil-lined baking sheet coated with cooking spray. Spray chicken evenly with cooking spray.

Bake for 20 to 25 minutes or until juices run clear and chicken is no longer pink in the center.

Yield: 4 servings
Serving Size: 1 chicken breast half
Nutrition Facts

Per Serving:
Calories: 238
Carbohydrate: 9 g
Protein: 37 g
Fat: 6 g
Saturated fat: 2 g
Sodium: 446 mg
Fiber: 1 g
Exchanges per serving: 5 very lean meat, 1/2 starch, 1 fat
Carbohydrate choices: 1/2

potato–broccoli soup

2009-03-10T23:17:00.000-07:00

1 can (14 ounces) fat-free, reduced-sodium chicken broth
1 large onion, chopped
4 medium potatoes (about 7 ounces each), peeled and coarsely diced
1 1/2 cups fat-free half-and-half
2 teaspoons butter-flavor granules (such as Butter Buds)
1/2 teaspoon salt
1/8 teaspoon black pepper
10-ounce package frozen chopped broccoli, partially thawed
1/2 cup finely shredded reduced-fat sharp Cheddar cheese
1/2 cup chopped green onions

Combine chicken broth, chopped onion, and diced potatoes in a large pan. Cover, bring to a boil, reduce heat to a simmer, and cook for 20–25 minutes, or until potatoes are very tender when pierced with a fork. Drain off liquid and reserve. Remove 2 cups of potato and onion mixture and set aside. In the pan, mash the remaining potato mixture with an electric mixer. Mix in cooking liquid. Whisk in half-and-half, butter-flavor granules, salt, and pepper. Break apart broccoli. Stir broccoli and reserved potatoes and onions into soup. Return to stove, cover, and cook at a gentle simmer for 10–15 minutes, or until soup is heated through and broccoli is tender; stir periodically to prevent sticking. Spoon 1 cup into each bowl and sprinkle with cheese and chopped green onions.

Yield: 6 1/2 cups
Serving Size: 1 cup
Nutrition Facts

Per Serving:
Calories: 182
Carbohydrate: 33 g
Protein: 8 g
Fat: 2 g
Saturated fat: 2 g
Sodium: 390 mg
Fiber: 5 g
Exchanges per serving: 2 starch, 1/2 vegetable, 1/2 fat
Carbohydrate choices: 2 1/2

Braised chicken with mushrooms and onions

2009-02-19T20:06:00.000-08:00

1/4 cup all-purpose (plain) flour
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
skinless, bone-in chicken breast halves, about 3/4 pound total weight, each cut in half crosswise
2 skinless, bone-in chicken thighs
2 chicken legs
1 1/2 tablespoons olive oil or canola oil
1 shallot, chopped
1 pound small white button mushrooms, brushed clean
1/2 pound peeled pearl onions
3/4 cup vegetable stock, chicken stock or broth
1/2 cup port or dry red wine
2 tablespoons balsamic vinegar
2 tablespoons chopped fresh thyme, plus sprigs for garnish

Directions

In a shallow dish, stir together the flour, 1/2 teaspoon of the salt, and 1/4 teaspoon of the pepper. Dredge the chicken pieces in the seasoned flour.

In a large, heavy saucepan or Dutch oven, heat the oil over medium-high heat. Add the chicken and cook, turning once, until browned on both sides, about 5 minutes total. Transfer to a platter.

Add the shallot to the pan and saute until softened, about 1 minute. Add the mushrooms and saute until lightly browned, 3 to 4 minutes. Stir in the onions and saute until they begin to pick up some brown color, 2 to 3 minutes.

Stir in the stock and wine and deglaze the pan, stirring with a wooden spoon to scrape up any browned bits. Return the chicken pieces to the pan, and bring to a boil. Cover, reduce the heat to low, and simmer, stirring occasionally, until the chicken and vegetables are tender, 45 to 50 minutes. Stir in the vinegar, the chopped thyme, and the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper.

To serve, divide the vegetables among warmed shallow individual bowls. Top each portion with 2 pieces of chicken, 1 light meat and 1 dark. Garnish with thyme sprigs. Serve immediately.

Herb Roasted Cornish Hens

2009-02-19T19:41:00.000-08:00

Ingredients

2 Cornish hens
salt to taste
ground black pepper
2 cloves garlic, sliced
2 teaspoons minced, fresh rosemary leaves
2 teaspoons minced, fresh thyme
1 bay leaf
2 shallots, roughly chopped
1 1/2 carrots, roughly chopped into 1" pieces
1 1/2 stalks celery, roughly chopped into 1" pieces
1 lemon

Instruction

Preheat the oven to 375°F.
Rinse the Cornish hens with cold water and pat dry. Season with salt and pepper inside and out.
Stuff the insides of the hens with garlic, rosemary, thyme and 1/2 bay leaf each. Place a few pieces of shallots, carrots and celery in the cavity.
Scatter the rest of the shallots, carrots and celery on the bottom of a roasting pan. Place the hens on top of the vegetables.
Squeeze juice from the lemons all over the hens and add 1/2 to each hen cavity. Roast in the oven until the hens are golden brown and crisp and the juices run clear when the thigh is pierced with a sharp knife, about 45 minutes.
Transfer the hens to a serving platter and let rest for about 5 minutes. Remove the skin from the hens and cut each one in half.

Banana Vanilla Breakfast Trifle

2009-02-08T21:00:00.000-08:00

Breakfast Trifle
1 (32-ounce) container non-fat plain yogurt
1/2 cup SPLENDA® Granular
2 teaspoons vanilla extract9 slices Italian style or other white bread, crusts removed
1 (16-ounce) package frozen dark pitted sweet cherries, thawed and drained
5-7 Red Grapes
1 (12-ounce) package frozen unsweetened raspberries, thawed
1 (15-ounce) can, no sugar added cling peaches, drained
1 banana, thinly sliced.
3-4 medium size Strawberry
2 tablespoons SPLENDA® Granular

Directions:
1. Blend 1/2 cup of SPLENDA® Granular, plain yogurt, and vanilla extract together in a medium sized mixing bowl.
2. Cut bread into rectangles.
3. Gently mix together raspberries and 2 tablespoons SPLENDA® Granular.
4. Do not drain raspberries.

Assembly:

1. Pour 1/2 cup of yogurt mixture in the bottom of the glass bowl.
2. Place 1/3 of the sliced bread on top of the yogurt mixture.
3. Top bread with 1/3 of the peaches, 1/3 of the cherries and 1/3 of the raspberries. Drizzle about 1/3 of the raspberry juice onto the bread.

4. Place 1/3 of the thinly sliced banana on top of the raspberries.

5. Pour 1/3 of the yogurt mixture over the bread and fruit.

6. Repeat steps 2 - 5 two more times, ending by pouring the remaining yogurt over the fruit.

7. Cover and refrigerate for at least 2 hours or overnight, allowing the bread to fully absorb the fruit juices.

Serving Suggestions:

1. Top with fresh fruit as a garnish before serving. Sliced Kiwi and strawberries make an excellent garnish.

2. This can also be prepared in individual portions following the same layering technique. Use wine glasses instead of a large glass bowl.
Makes approximately 10 (8-ounce) servings.
Nutrients Per Serving:Total Calories 180, Calories From Fat 5, Cholesterol 0 mg, Sodium 160 mg, Total Carbohydrate 35 g,Dietary Fiber 2 g, Sugars 23 g, Protein 7 g, Total Fat 0.5 g.
Exchanges Per Serving: 1 fruit, 1 starch, 1/2 fat-free milk.

Strawberry Almond Chiffon Pie for Diabetics

2009-02-08T20:49:00.000-08:00

An easy to prepare strawberry flavored pie that needs no baking. A great summertime dessert that can be made ahead. Garnish with fresh berries, if desired.

Strawberry Almond Chiffon Pie

1 (8-ounce) package reduced fat cream cheese, softened
1/2 cup Equal® Spoonful*
2/3 cup strawberry spreadable fruit
1/2 teaspoon almond extract
3 cups frozen light whipped topping, thawed
1 prepared graham cracker crust (6-ounces or 9-inch)
Additional whipped topping (optional)
Fresh whole strawberries (optional)

1. Beat cream cheese in medium size bowl with electric mixer until fluffy. Mix in Equal® until blended.
2. Beat in spreadable fruit and almond extract until combined. Gently fold in whipped topping. Spoon into prepared crust.
3. Refrigerate several hours or overnight. Serve each piece garnished with a dollop of whipped topping and a fresh strawberry, if desired. Refrigerate any leftovers.

Makes 10 servings.

* May substitute 12 packets Equal sweetener

Nutrition Information Per Serving:
calories 233, protein 3 g, carbohydrate 28 g, fat 12 g, cholesterol 13 mg, sodium 204 mg.

Food Exchanges: 2 starch, 2 fat.

Sautéed Duck Breast and Apples

2008-09-05T23:34:00.000-07:00

Here is a version with an Italian flair
1 teaspoon (5 ml) ground allspice
1 teaspoon (5 ml) freshly ground pepper
1/4 teaspoon (1.25 ml) salt
4 skinless duck breasts, 5 ounces (150 g) each, all fat removed
refrigerated butte-flavored cooking spray
1 medium onion, 5 ounces (150 g), minced
2 large cloves garlic, minced
3 fresh sage leaves, minced or 1/4 teaspoon (1.25 ml) rubbed dried
1 teaspoon (5 ml) minced fresh rosemary or 1/4 teaspoon (1.25 ml) crushed dried
1/2 ounce (15 g) low fat, low-sodium ham, chopped
1/2 cup (120 ml) dry white wine
1/2 cup (120 ml) fat-free, no salt added canned chicken broth
2 medium Granny Smith or Fuji apples, 10 ounces total (300 g), cored and sliced
1 tablespoon (15 ml) red wine vinegar
extra fresh sage leaves for garnish (optional)

1. Combine the allspice, pepper, and salt; rub into the duck breasts. Allow to stand at room temperature for 15 minutes.
2. Lightly coat a nonstick skillet with cooking spray. Add the duck breasts and sauté over high heat until browned on both sides. Lower heat and cook until medium rare, about another 3 minutes per side. Do not overcook duck breast as it becomes dry and stringy. Transfer duck breasts to a heated platter; keep warm.
3. Add the onion, garlic, sage, rosemary, and ham to the skillet. Stir in wine and broth. Reduce liquid to about 1/3 cup (80 ml).
4. Spray another nonstick skillet with cooking spray and sauté apple slices with red winger until they begin to soften, about 4 minutes. Set aside.
5. Add the duck breasts to the reduced sauce and reheat. Place a duck breast on each of 4 serving plates. Top with equal portions of the sauce and apples. Serve immediately.

Per serving: 257 calories (23% calories from fat), 30 g protein, 7 g total fat (2.0 g saturated fat), 15 g carbohydrate, 3 g dietary fiber, 111 mg cholesterol, 259 mg sodium
Diabetic exchanges: 4 lean protein (meat), 1 carbohydrate (fruit)

Mediterranean Roasted Chicken Breast

2008-09-05T22:55:00.000-07:00

olive oil cooking spray
4 4-ounce (120 g) skinless chicken breasts, all visible fat removed
3 large cloves garlic, minced
1/2 small onion, minced, about 2 tablespoons (30 g)
1 red bell pepper, seeded, deveined and chopped
3 tomatoes, peeled, seeded, chopped, about 3/4 pound (360 g)
1/4 cup (60 ml) dry white wine
freshly ground pepper
1/4 cup(22.5 g) basil leaves, cut into thin slices, divided
extra basil for garnish

1. Preheat oven to 400° F ( 205° C., gas mark 6) Coat a non-stick skillet with cooking spray and sauté the chicken breasts until brown on both sides. Remove from pan and set aside.
2. Re-coat the skillet. Add the garlic and onions, and sauté, stirring for 3 minutes. Add the bell pepper, tomatoes, wine, and pepper to taste; cook for another 4 minutes.
3. Place the chicken breasts in a oven proof dish, place half of the sliced basil on top, and pour the tomato sauce around the chicken pieces. Cover securely with aluminum foil and bake for 20-25 minutes or until done.
4. Remove the chicken breasts to a serving platter and then reduce the sauce for 5 minutes until it thickens. Pour over the chicken and top with remaining basil. Serve either hot, or at room temperature.

Per serving: 169 calories (10 % calories from fat), 28 g protein, 2 g total fat (0.4 g saturated fat), 8 g carbohydrates, 2 g dietary fiber, 66 mg cholesterol, 84 mg sodium
Diabetic exchanges: 3 very lean meat, 0.5 carbohydrate (1.5 vegetable)

Yummy...Chicken Pasta Salad

2008-08-12T04:26:00.000-07:00

Ingredients

1/2 cup fat-free mayonnaise
3 Tablespoons low-sodium soy sauce
2 Tablespoons sherry
1/8 teaspoon ground ginger
1/4 teaspoon. pepper
1 cup cooked spiral pasta, drained
2 cups cooked boneless skinless chicken breasts, cut into bite-sized pieces
2 cups fresh snow peas, strings removed and blanched
2 green onions, sliced
1/2 cup water chestnuts, sliced
1/4 cup toasted almonds, for garnish

Directions

In a small bowl combine the mayonnaise, soy sauce, sherry, ground ginger, and pepper. Set aside. In a separate bowl combine pasta chicken, snow peas, green onions, and water chestnuts and toss with dressing mix. Refrigerate overnight. Sprinkle with toasted almonds before serving.

Nutritional Information
1 cup
1 salad

Serving size: 1 cup
Yield: 1 salad
Exchanges: 1/2 Fat, 1 1/2 Meat, 1/2 Starch, 1/2 Vegetable
Nutrition: 132 Calories (22% from fat), 13.3 g Protein, 11.1 g Carbohydrate, 3.2 g Fat

Cinnamon Chocolate Pudding for Children With Diabetes

2008-08-12T04:12:00.000-07:00

Ingredients

2 cups cold skim milk
1 package (4-serving size) JELL-O Chocolate Flavor Fat Free Sugar Free Instant Reduced Calorie Pudding & Pie Filling
1/2 teaspoon ground cinnamon
1/2 cup thawed COOL WHIP LITE Whipped Topping

Directions

Pour cold milk in medium bowl. Add pudding mix and cinnamon. Beat with wire whisk 1 minute. Gently stir in whipped topping. Spoon into dessert dishes. Refrigerate until ready to serve.

Nutritional Information
Serving size: 1/5 recipe
Yield: 5 servings
Exchanges: 1 Carbohydrate
Nutrition: 70 Calories, 4g Protein, 13g Carbohydrate [1g dietary fiber, 6g sugars], 1g Fat

Turkey Casserole for Diabetic's

2008-08-01T03:16:00.000-07:00

1/4 c. margarine
1/3 c. flour
1 c. turkey*
2 c. skim milk
1 1/2 tsp. salt
1/2 c. blanched almonds, slivered and toasted
1 c. brown rice, cook and should yield 4 c.
2 1/2 c. diced, cooked turkey
1 (3 or 4 oz.) can mushrooms, drained
1/2 c. chopped pimiento
1/3 c. chopped green pepper
*Or chicken broth made with 2 teaspoons chicken bouillon in 1 cup water.

Cook rice. In a large size pan, melt margarine, blend in flour. Stir in broth and milk. Cook over low heat until thickened, stirring constantly. Stir in remaining ingredients except almonds. Pour into spray treated 9"x13" pan. Top with almonds and bake at 350 degrees, uncovered. May omit salt for no salt low cholesterol diet.

Carrot Salad

1 1/2 c. grated carrots
1 c. raisins
1/2 c. sliced celery
1/2 c. chopped nuts
1/3 c. mayonnaise
1/4 tsp. salt (opt.)

Combine ingredients and chill. (Can use "light", no cholesterol mayonnaise.)

Diabetic's Chocolate Chips

2008-08-01T00:43:00.000-07:00

Chocolate Chip Cookies

1/4 c. margarine
1 tbsp. granulated fructose
1 egg
1 tsp. vanilla extract
3/4 c. flour
1/4 tsp. salt
1/2 c. mini semi-sweet chocolate chips

Cream together margarine and fructose, beat in egg, water and vanilla. Combine flour, baking soda and salt in sifter. Sift dry ingredients into creamed mixture, stirring to blend thoroughly. Stir in chocolate chips. Drop by teaspoonsful onto lightly greased cookie sheet about 2 inches apart. Bake at 375 degrees for 8 to 10 minutes.

Makes 30 cookies.

Orange Rice

1 c. rice, uncooked
1 c. water
1 c. orange juice
1 tsp. reduced calorie margarine
dash of salt
1 tbsp. orange rind, freshly grated
1/2 c. fresh orange sections, seeded

In a 2-quart microwave safe casserole, combine the rice, water, orange juice, margarine and salt. Cover, microwave on High for 5 minutes. Stir in the orange rind. Turn the bowl 1/4 turn. Microwave on High for an additional 10 minutes, turning the bowl after 5 minutes. Do not uncover the bowl. Allow to set covered for an additional 10 minutes or until all of the liquids have been absorbed. Immediately before serving, fluff with a fork, add orange sections and mix gently.

Makes about 6 (100 calories) servings.