Saturday, December 20, 2008
Sunday, November 30, 2008
Marinade chicken in coconut milk, ginger, pepper and red pepper flakes for 1-5 hours.
Cook Brown rice: I used the remaining coconut milk as part of the cooking liquid for the rice. Portions of rice to equal 4 servings=2 cups liquid, one cup rice. Remember it takes about 50 minutes for brown rice to cook so allow enough time when preparing unless you have a pressure cooker in which it takes just 20 minutes. (I love my pressure cooker! )
Glaze: 3/4 cup rice vinegar (Mirin) 1/3 Cup Agave Nectar 3 Tbsp. Braggs Liquid or soy sauce 1 tsp. red pepper flakes
While the chicken is cooking, bring above ingredients to a boil over medium-high heat and cook until mixture is reduced and thickened, about 15 minutes. Be patient because it takes a little while for the Agave nectar to reduce. Once it starts getting really thick, immediately take it off the heat! Glaze both sides of chicken the last few minutes of cooking.
Serve chicken over brown rice, drizzle remaining sauce on rice. Serve with steamed oriental style vegetables.
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Wednesday, November 26, 2008
Sunday, November 16, 2008
This is a lovely soup to serve prior to the Thanksgiving meal. It is also a wonderful comfort soup for a cold winter night. It is easy to prepare, high in fiber and vitamins it is a perfect diabetic friendly/family friendly soup with a slight sweet yet savory taste.
- 2 ½ cups water
- ¼ cup powdered chicken broth/or canned low sodium.
- 1 small onion, chopped
- ½ tsp dried thyme, crushed
- 2 sweet potatoes, peeled and chopped
- 2 pears, peeled, cored and chopped
- 1/8 tsp fresh ground pepper
- zest of one lemon
- 2 cups - half and half
- Fresh ground nutmeg to taste
Pour mixture back into the pot and add the half-and-half, and fresh ground nutmeg. Heat through and serve.
This recipe is from a co-worker that I tweaked a bit to fit into the diabetic friendly blog.
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Sunday, November 9, 2008
Sunday, October 26, 2008
I make a big batch using 8 cups of water and 2 cups of oatmeal. You may cut that in half though. I add raisins to taste also (just a few) . I put it in the crock pot on "high" for 3 to 3 1/2 hours. (see below) Actually, I put the crock pot on a timer so it is ready when I get up in the morning. I then refrigerate the leftovers in single servings and use that the rest of the week by microwaving it.
Adding fruit, nuts or spices to your liking gives great taste and variety.
You may cook it on "low" for 6 to 7 hours of you prefer.
Sunday, October 5, 2008
Frozen zucchini, carrots, broccoli, and beans are sometimes called an "Italian Blend," and can be found in your supermarket's frozen section. Small pasta shapes (dreamfield's whole wheat or your favorite brand).
Serves 4 to 6
Serves 4 to 6
6 cups low-sodium chicken broth
1 (15.5-ounce) can cannellini beans, drained and rinsed
1 (28-ounce) can diced tomatoes
2 tablespoons extra-virgin olive oil, plus extra for serving
2 onions, chopped fine
4 garlic cloves, minced
1/2 cup pasta, dry (see above)
1 (16-ounce) bag frozen vegetables (see above)
1/4 cup minced fresh basil leaves (while fresh is best, I have used dry)
Table salt and ground black pepper to taste
Bring broth, beans, and tomatoes to boil in large saucepan. Heat oil in soup pot or dutch oven over medium-high heat until shimmering. Add onions cook until softened, about 5 minutes. Add garlic and cook about 30 seconds. Stir in broth / tomato mixture and pasta and simmer until pasta is tender, about 10 minutes.
Stir in vegetables and basil and cook until heated through, about 4 minutes. (vegetables will be al dente) Season with salt and pepper.
Serve with additional olive oil for drizzling. Top with some freshly grated Parmesan cheese.
The chickpea was originally cultivated on the lands bordering Mesopotamia and the eastern Mediterranean. Canned chickpeas are usually the convenient choice.
Nutrition - Chickpeas as well as other legumes are high in fiber. Soluble fiber acts as a scrub brush, cleaning the digestive system. This type of fiber also decreases serum glucose and cholesterol and decreases insulin requirements for people with diabetes.
1 Can (15oz) Chickpeas, rinsed & drained (also called garbonzo beans)
1/2 small red onion-quartered and very thinly sliced
1/2 cucumber, peeled, seeded and chopped
1 roasted pepper, chopped
3 plumb tomatoes, chopped
2 Tbsp chopped fresh parsley
2 cloves garlic, chopped
3 Tbsp lemon juice
2 tsp. extra virgin olive oil
1/4 tsp salt
In a large bowl, combine all ingredients. Toss to mix and allow to stand
at room temperature for 10 minutes for flavors to marry. This serves 8.
leftovers are good too.
Saturday, October 4, 2008
Tuesday, September 16, 2008
1/4 tsp cayenne pepper
1/2 tsp paprika
1 LB. chicken tenders
Preheat oven to 375 degrees F. In a shallow bowl combine hot sauce, cayenne pepper, paprika. Roll the
chicken tenders in the mixture, Place the chicken tenders on a small nonstick baking sheet, Bake uncovered
for 15-20 minutes or until chicken is tender.
3/4 cup reduced-fat blue cheese dressing
1/3 cup low fat mayonnaise
4 tbsp crumbled blue cheese
combine ingredients. serve dressing with chicken and celery sticks
Makes 8 servings (2 oz chicken)
Saturday, September 13, 2008
1 large head cauliflower, roughly chopped
6 hard-boiled egg whites, chilled and chopped (or whole egg if you desire)
1/2 envelope ranch dressing/dip mix
1 1/2 cups fat-free mayonnaise
1/2 cup fat-free sour cream
3 tbsp. Dijon Mustard/yellow mustard if you prefer
2 tbsp. fat-free half and half
1 cup diced red onion or green onions
2 celery stalks, diced
3 tbsp. apple cider vinegar
2 tbsp. chopped fresh dill
2 tbsp. sweet pickle relish (made with splenda) (optional)
Steam on stove top or in microwave bags until cauliflower is soft. In a medium bowl, mix together the ranch mix, mayo, sour cream, dijon mustard . Set aside. Once cool enough to handle, drain any excess water from the cooked cauliflower. Lightly mash just 2 cups of the cauliflower, and then place in a blender or food processor.
Serving Size: 2/3 cup (1/10th of recipe)
This is a one skillet meal prepared easily!
4 links of chicken apple sausage (found in most grocery stores)
1 medium head cabbage, chopped
1 medium red apple, chopped with peeling on
2 Tablespoons olive oil
1 cup water
1/3 cup bragg’s apple cider vinegar
6 Tablespoons splenda
1 1/2 teaspoon garam masala
½ teaspoon salt
Brown cabbage and apples in olive oil. Add other ingredients and simmer until tender, about 30 to 35 minutes.
click here to print recipe
1 serving = 2 cookies
1 cup peanut butter
1 teaspoon vanilla extract
1 cup Splenda
1/2 cup chopped peanuts
1/4 cup dark mini chocolate chips
Preheat oven to 350 degrees. Grease a large baking sheet with canola spray. Mix peanut butter, egg, vanilla, chocolate chips, and chopped peanuts. Roll dough into balls (walnut size) and place on baking sheet. Press a crisscross design on each cookie with a fork. Bake for 12 minutes.
1 1/3 cup SMART BALANCE or other Trans fat free shortening
1/2 cup Splenda granulated sugar for baking
1/2 cup Splenda Brown sugar for baking
2 tsp vanilla
roughly 3 cups KING ARTHUR brand WHITE WHOLE WHEAT FLOUR (I ground my own soft white wheat.)
1 tsp soda
1 tsp salt
chopped nuts, if desired
1/2 pkg semi sweet chocolate chips
I added 1/3- 2/3 cup of old fashioned oats
Heat oven to 375. Mix shortening, sugars, egg and vanilla thoroughly. Stir dry ingredients together, blend in. Mix in nuts and chocolate pieces. Drop tablespoon size dollops onto prepared baking sheet that has been lined with parchment paper, bake 10-12 minutes until golden brown, but center is still slightly gooey. The cookies should keep well at room temperature for a couple of days, if you won't eat them that quickly, I advise keeping them in the freezer. (By the way, they are yummy frozen or warmed in the microwave for just 3-4 seconds).
3 dozen 2 1/2 inch cookies,
**Use soft white wheat
Grind on the “R” of the word FINER
(Makes 4-6 servings, recipe created by Kalyn.)
4-6 boneless, skinless chicken breasts
1/2 cup olive oil
1/2 cup fresh squeezed lemon juice
1 T red wine vinegar
1 T finely minced garlic (or garlic puree from a jar)
1 T dried oregano (use Greek or Turkish oregano)
1 tsp. dried thyme
Combine olive oil, lemon juice, vinegar, garlic, oregano, and thyme and stir together with a whisk or spoon. Pour marinade into Ziploc bag or plastic container, seal, and squeeze bag or turn container over and shake gently so all pieces of meat are well-coated with marinade. Put into refrigerator and marinate 8 hours or more.
To get ready to grill, remove chicken from refrigerator and let it come to room temperature, then drain chicken pieces and thread onto skewers. I put six pieces on each skewer, and folded over each piece of chicken so it wouldn't spin around on the skewers. Spray grill with non-stick spray or mist with olive oil, then preheat gas or charcoal barbecue grill to medium high. (You can only hold your hand there for a few seconds at that heat.)
Grill skewers about 12-15 minutes, turning often. Souvlaki is done when the chicken is slightly browned and firm, but not hard to the touch.