Diabetic Recipe Of the Week: Chicken and Black Bean Cassoulet

Makes: 8 servings

Serving Size: 2/3 cup

Preparation Time: 15 minutes

Cooking Time: 40 minutes

Marinating Time: 40 minutes

Ingredients

3/4 lbs. boneless, skinless chicken breasts, cut into 1-inch cubes

4 garlic cloves, finely minced

1/2 tsp. ground cumin

1/2 tsp. dried oregano

1/4 tsp. kosher salt

1/4 tsp. freshly ground black pepper

1 1/2 Tbsp. olive oil, divided

1 large onion, chopped

2 medium carrots, peeled and julienned

1 cup whole tomatoes, coarsely chopped with their juice

1/4 cup dry white wine

2 cans (15 oz. each) black beans, drained and rinsed

3/4 tsp. orange zest

4 Tbsp. plain dry bread crumbs

Preparation

1. In a small bowl, toss the chicken cubes with the garlic, cumin, oregano, salt, and pepper. Cover, refrigerate, and marinate for 1 hour. 

2. In a dutch oven or similar pot, heat 1 Tbsp. of the olive oil over medium heat. Add the chicken and saute for 4 to 5 minutes. Transfer the chicken to a plate; set aside. 

3. Preheat the oven to 400 degrees. Add the onion and carrots to the pot, and saute for 6 to 7 minutes, until the onion is soft. Add the tomatoes with juice, wine, beans, and orange zest. Bring to boiling. Lower the heat; return the cooked chicken to the pan. Cover, carefully transfer the pot to the preheated oven, and bake for 20 minutes. 

4. Combine the remaining 1/2 Tbsp. of olive oil and bread crumbs. Uncover the pot and sprinkle the bread crumb mixture on the casserole. Bake for 10 minutes more, until the crumbs are browned.

This recipe is from Diabetes Forecast. 

If you are a diabetic and do not currently see a podiatrist, call our Glastonbury or Middletown office to make an appointment.
Ayman M. Latif, DPM
Connecticut Foot Care Centers
Diabetic Foot Doctor in CT
Podiatrist in Glastonbury and Middletown, CT
Visit our website, like our page on Facebook, and follow my tweets on Twitter.

Diabetic Recipe of the Week: Steamed Chicken With Sun-Dried Tomatoes

Makes: 4 servings
Serving Size: 1 packet
Preparation Time: 30 minutes
Cooking Time: 20 minutes
Ingredients
Parchment paper or aluminum foil

1/2 cup peeled, grated carrots
1/2 cup unpeeled, grated zucchini
1/2 cup unpeeled, grated yellow squash
1/2 cup thinly sliced sweet onion or red onion
1 Tbsp. minced fresh thyme
1/2 tsp. kosher salt, divided
4 boneless, skinless chicken cutlets (4 oz. each, about 1/2 inch thick)
12 oil-packed sun-dried tomatoes, drained, lightly patted dry
2 tsp. balsamic vinegar (the thicker the better)
2 tsp. olive oil
Preparation
1. Preheat the oven to 450 degrees. Tear or cut the parchment paper into four 12- to 14-inch squares.
2. In a medium bowl, mix the carrots, zucchini, yellow squash, onion, and thyme, 1/4 tsp. of the salt, and 1/4 tsp. of the black pepper. Divide the vegetables equally among the parchment squares.
3. Lay the chicken cutlets over the vegetables. Sprinkle the chicken with the remaining salt and black pepper. Place three sun-dried tomatoes on each piece of chicken. Drizzle each serving with the balsamic vinegar and oil. Pull one side of a parchment square over the chicken and veggies, and seal the parchment with narrow double folds. Place the parchment packages on a baking sheet.
4. Bake the chicken about 20 minutes or until cooked through. The packets may puff up slightly while cooking. Place the packets on individual dinner plates. Ask the diners to carefully open their packets- hot steam will be released.
This recipe is from Diabetes Forecast
If you are a diabetic and do not currently see a podiatrist, call our Bristol office to make an appointment.
Richard E. Ehle, DPM
Connecticut Foot Care Centers
Diabetic Foot Care in CT
Podiatrist in Bristol, CT
Visit our website, like our page on Facebook, and follow my tweets on Twitter.

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Diabetic Recipe of the Week: Tandori Chicken

Makes: 6 servings
Serving Size: about 5 oz., with bone
Preparation Time: 10 minutes
Marinating Time: 6 to 24 hours
Cooking Time: 30 minutes

Ingredients
2 lbs. skinless chicken drumsticks
2 Tbsp. fresh lemon juice
1 1/4 nonfat plain yogurt
1/2 large onion, chopped
1 Tbsp. paprika
2 tsp. garam masala spice blend
1 garlic clove, minced
1 tsp peeled, fresh grated ginger
1 tsp. ground coriander
1/2 tsp. turmeric
1 tsp. cayenne pepper
1/4 tsp. salt
A few drops of red food coloring (optional)
1 fresh lime, cut into wedges
Preparation
1. Using a sharp knife, cut 2 diagonal slashes through both sides of each chicken drumstick, cutting through to the bone. These deep cuts allow the marinade to penetrate.
2. Place the chicken drumsticks in a shallow baking dish. Sprinkle lemon juice over the chicken, coating well. Refrigerate the chicken, covered, for 20 minutes.
3. For the marinade, add the yogurt, onion, paprika, gasam masala, garlic, ginger, coriander, turmeric, cayenne pepper, salt, and red food coloring, if desired, to a food processor or blender. Process until smooth.
4. Pour the marinade over the chicken and coat well. Marinade the chicken, covered, in the refrigerator for at least 6 hours (up to 24 hours).
5. When ready to cook, preheat the oven to 450 degrees. Line a broiler pan with foil. Coat the foil with cooking spray. Remove the chicken from the marinade pan (the chicken should be lightly coated with marinade) and place in broiler pan. Discard the excess marinade.
6. Roast the chicken for 20 to 25 minutes, or until a meat thermometer registers 160 degrees when inserted into the meatiest part of a drumstick. Turn the oven to broil, and broil the chicken for 5 minutes or until just lightly browned, turning once. Serve the chicken with fresh lime wedges.
This recipe is from Diabetes Forecast magazine online.

If you are a diabetic and do not currently see a podiatrist, call our Bristol office to make an appointment.
Richard E. Ehle, DPM
Connecticut Foot Care Centers
Diabetic Foot Care in CT
Podiatrist in Bristol, CT
Visit our website, like our page on Facebook, and follow my tweets on Twitter.

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Diabetic Recipe of the Week: Creamy Chicken Casserole

Makes: 6 servings
Serving Size: 1 cup
Preparation Time: 20 minutes
Cooking Time: 35 to 40 minutes
Ingredients
2 Tbsp. margarine
1 Tbsp. all-purpose flour
1 1/4 cups 1% milk
1/2 tsp. each dried sage, marjoram, and thyme
1/2 tsp. kosher salt
1/4 tsp. ground black pepper

1 1/2 Tbsp. olive oil, divided
1/2 cup diced onion
1 garlic clove, minced
1 cup sliced fresh button mushrooms
1/2 diced celery
3 cups skinless, cooked, cubed chicken
1 1/2 cups cooked brown rice
1 cup reduced-fat, lot-sodium chicken broth
2/3 cup dry whole wheat bread crumbs
1 Tbsp. fresh grated Parmesan cheese
Preparation
1. Coat a large baking dish with cooking spray. Preheat the oven to 350 degrees. In a medium saucepan, melt the margarine over medium heat. Add the flour and whisk until it is incorporated. Slowly add the milk, whisking constantly while cooking until the sauce has thickened. Add the sage, marjoram, thyme, salt, and pepper to the sauce. Set aside.
2. In a large skillet, heat 1/2 Tbsp. of the olive oil over medium heat. Add the onion and saute for 5 minutes. Add the garlic, mushrooms, celery, and saute for 4 to 5 minutes, just until the mushrooms have released their liquid. Drain any excess liquid.
3. Add the cooked chicken, cooked rice, chicken broth, and reserved sauce to the skillet. Mix well.
4. Pour the mixture into the prepared dish. Bake, uncovered, for 25 minutes.
5. In a small bowl, mix together the remaining olive oil, bread crumbs, and Parmesan cheese. Sprinkle the bread crumb mixture over the casserole, and bake for 10 to 15 minutes more, until the bread crumbs are toasted.
If you are a diabetic and do not currently see a podiatrist, call our Bristol office to make an appointment.
Richard E. Ehle, DPM
Connecticut Foot Care Centers
Diabetic Foot Care in CT
Podiatrist in Bristol, CT
Visit our website, friend and like our page on Facebook, and follow my tweets on Twitter.

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Diabetic Recipe of the Week: Art Smith's Southern Oven Unfried Chicken

Makes: 8 servings
Serving Size: About 5 oz.
Preparation Time: 10 minutes
Cooking Time: 35 to 40 minutes
Ingredients
1 cup nonfat Greek yogurt

1 Tbsp. Louisiana-style hot sauce
8 skinless chicken drumsticks
4 chicken breasts, (8oz each), boneless, skinless, and cut in half
1 1/2 cups multigrain cereal flakes, crushed
1 1/2 tsp. onion powder
1 1/2 tsp. garlic powder
2 tsp. black pepper
2 tsp. red pepper flakes
1 tsp. paprika
Preparation
1. Preheat the oven to 400 degrees. In a large bowl combine the yogurt and hot sauce and add the chicken pieces. Turn the chicken pieces to coat them in the yogurt mixture; marinate them in the bowl as you proceed to the next step.
2. In a 1 gallon zip-top plastic bag, add the crushed cereal flakes, onion powder, garlic powder, black pepper, red pepper flakes, and paprika. Add the chicken pieces to the bag, seal the bag, and shake well to coat the chicken. Place the coated chicken pieces on a baking sheet and refrigerate them, uncovered, for 30 minutes.
3. Place the chicken pieces on a lightly oiled baking sheet. Bake the chicken for 35 to 40 minutes. Serve hot or at room temperature.
If you are a diabetic and do not currently see a podiatrist, call our Bristol office to make an appointment.
Richard E. Ehle, DPM
Connecticut Foot Care Centers
Diabetic Foot Care in CT
Podiatrist in Bristol, CT
Visit our website, friend and like our page on Facebook, and follow my tweets on Twitter.

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• Diabetic Recipe of the Week: Chicken With Porcini Mushrooms

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Diabetic Recipe of the Week: Chicken With Porcini Mushrooms

Makes: 4 servings
Serving Size: 3 to 4 oz chicken, about 1/4 cup mushroom sauce
Preparation Time: 10 minutes
Cooking Time: 45 minutes
Ingredients
1 oz. dried porcini mushrooms
1 cup hot water
1 lb. boneless, skinless chicken thighs
3/4 kosher salt
Freshly ground black pepper
1 1/2 Tbsp. olive oil
1 large onion, diced
1 garlic clove, minced
1/2 cup dry white wine
2 Tbsp. tomato paste
1/4 cup mined fresh parsley
Preparation
1. Place the porcini mushrooms in a heatproof bowl. Pour enough hot water to cover the mushrooms and set aside.
2. Pat the chicken thighs dry. Sprinkle the thighs with salt and pepper to taste.
3. In a large skillet, heat the olive oil over medium-high heat. Add the chicken and saute for 4 to 5 minutes. Flip the thighs and saute for another 4 to 5 minutes until golden brown. Remove the thighs from the skillet and set aside.
4. Add the onion to the skillet, scraping up any browned bits. Lower the heat to medium, and saute the onion for 6 to 7 minutes. Add the garlic and saute for 2 minutes.
5. Drain the mushrooms, reserving the mushroom liquid. Coarsely chop the mushrooms, and add them to the skillet. Saute the mushrooms for 1 minute. Add the wine, tomato paste, and mushroom liquid, bringing the sauce to boiling.
6. Lower the heat to simmer. Return the cooked chicken to the skillet. Cover and simmer for 15 to 20 minutes until the chicken is cooked through. Using a slotted spoon, remove the chicken from the skillet and put it on a serving platter. Cover the chicken with foil to keep it warm.
7. Raise the heat to high and boil the sauce, stirring occasionally, until it has thickened and is reduced by half. Pour the sauce over the chicken, garnish with fresh parsley, and serve.
If you are a diabetic and do not currently see a  podiatrist, call our Bristol office to make an appointment. 
Richard E. Ehle, DPM
Connecticut Foot Care Centers
Diabetic Foot Care in CT
Podiatrist in Bristol, CT
Visit our website, friend and like our page on Facebook, and follow my tweets on Twitter.

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