Serves: 6
Serving Size: 1 cup chicken mixture and 1/2 cup rice per serving
Ingredients
1 1/2 cups uncooked instant brown rice
3 Tbsp. cornstarch
1 1/3 cups fat-free, low-sodium chicken broth
3 Tbsp. dry sherry or fresh orange juice
2 Tbsp. soy sauce (lowest sodium available)
1 Tbsp. plain rice vinegar
2 tsp. chili oil
1 Tbsp. gingeroot, peeled and grated
3 medium garlic cloves, minced
1 lb. boneless, skinless chicken breasts, all visible fat discarded, cut into 1-inch cubes
2 tsp. toasted sesame oil
8 oz. mushrooms, sliced
1 cup diced red bell pepper
1 8 oz. can water chestnuts, drained
3/4 sliced green onions
1/2 cup pecan halves, dry-roasted
1/4 tsp. crushed red pepper flakes
Preparation
1. Prepare the rice using the package directions, omitting the salt and margarine. Set aside. Cover to keep warm.
2. Put the cornstarch in a medium bowl. Add the broth, sherry, soy sauce, and vinegar, whisking to dissolve. Set aside.
3. In a large skillet or wok, heat the chili oil over high heat, swirling to coat the bottom. Cook the gingerroot and garlic for one minute, stirring constantly. Reduce the heat to medium high. Stir in the chicken. Cook for 4 minutes, or until the chicken is lightly browned, stirring constantly. (The chicken won't be done at this point.) Transfer to a plate. Wipe the skillet with paper towels.
4. In the same skillet, still over medium-high heat, heat the sesame oil, swirling to coat the bottom. Cook the mushrooms, bell pepper, and water chestnuts for 5 to 7 minutes, stirring frequently.
5. Whisk the broth mixture. Stir it into the mushroom mixture. Stir in the chicken. Cook for 3 to 4 minutes, or until the chicken is no longer pink in the center.
6. Stir the green onions, pecans, and red pepper flakes into the chicken mixture. Cook for 2 minutes, stirring frequently. Serve over rice.
This recipe is from The Go Red for Women Cookbook, published 2013 by the American Heart Association.
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.
Showing posts with label main dish recipe for diabetics. Show all posts
Showing posts with label main dish recipe for diabetics. Show all posts
Thursday, July 3, 2014
Thursday, April 3, 2014
Diabetic Recipe of the Week: Salad Bar Stir-Fry
Makes: 3 servings
Serving Size: 1 cup
Preparation Time: 15 minutes
Cooking Time: 9 minutes
Ingredients
2 tsp. canola oil
2 garlic cloves, minced
2 scallions, minced
1 Tbsp. peeled, grated fresh ginger
1/2 cup sliced red onion
1 cup red pepper slices
1 cup green pepper slices
1 cup sliced or shredded carrots
1 1/2 cups broccoli florets
3/4 cup low-fat, reduced sodium chicken broth, divided
2 Tbsp. lower-sodium soy sauce
2 Tbsp. rice vinegar
1 Tbsp. brown sugar
2 tsp. cornstarch
1/4 tsp. dried red chili flakes
2 Tbsp. roasted unsalted peanuts or toasted unsalted almond slivers
Preparation
1. Heat the canola oil in a heavy skillet or wok over medium-high heat. Add the garlic, scallions, and ginger, and stir-fry for 30 seconds.
2. Add the red onion and stir-fry for 3 minutes. Add the red and green pepper strips and carrots, and stir-fry for 4 minutes. Add the broccoli and stir-fry for 1 minute. Add 1/4 cup of the chicken broth, cover, and steam for 3 minutes.
3. Meanwhile, in a small bowl or measuring cup, mix the remaining chicken broth, soy sauce, rice vinegar, brown sugar, cornstarch, and chili flakes.
4. Uncover the pan and add the sauce. Toss gently for about 1 minute to coat the vegetables with the sauce. Garnish with the peanuts and serve.
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.
Thursday, March 13, 2014
Diabetic Recipe Of the Week: Vegetable Lo Mein
Makes: 4 servings
Serving Size: 1 cup
Preparation Time: 35 minutes
Cooking Time: 16 minutes, plus 10 minutes for the noodles
Ingredients
2 tsp. canola oil
3 cloves garlic, minced
4 scallions, minced
1 Tbsp. grated ginger
2 carrots, diagonally sliced
3 stalks celery, diagonally sliced
1 cup shitake mushrooms, cleaned, stemmed, and sliced
1 cup reduced-sodium vegetable broth, divided
1 cup broccoli florets
3 Tbsp. tamari soy sauce
2 Tbsp. dry sherry
2 Tbsp. hoisin sauce
1/2 tsp. chili puree
1 1/2 tsp. sesame oil
1 Tbsp. arrowroot
2 cups cooked soba or udon noodles (spaghetti can be used if other noodles are unavailable)
Preparation
1. In a wok over high heat, heat the oil. Add the garlic, scallions, and ginger and stir fry for 30 seconds. Add the carrots and stir fry for 2 minutes. Add the celery and stir fry for 2 minutes. Add the mushrooms and stir fry for 2 minutes. Add the broccoli and 1/2 cup of the broth. Cover and let steam until the broccoli is bright green, about 3 to 4 minutes.
2. Meanwhile, in a measuring cup add remaining broth, soy sauce, sherry, hoisin sauce, chili puree, sesame oil, and arrowroot. Mix well. Add to the vegetables. Add the noodles and mix well. Cook for 1 minute until the sauce has thickened.
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.
Thursday, February 14, 2013
Diabetic Recipe of the Week: Lasagna Roll-ups
Makes: 8 servings
Serving Size: 1 roll
Preparation Time: 20 minutes
Baking Time: 45 minutes
Ingredients
8 whole wheat lasagna noodles
1 Tbsp. olive oil
1/2 cup diced onions
2 garlic cloves, minced
3 cups chopped broccoli
1 medium zucchini, diced
1 tsp. each dried basil and oregano
1/4 tsp. crush hot red pepper flakes
1 cup fat-free ricotta cheese
2/3 cup shredded part-skim mozzarella cheese
2/3 cup lite silken tofu, mashed
1 egg, beaten
1/4 tsp. kosher salt
1/4 tsp. black pepper
2 1/12 cups bottled lower-salt marinara sauce
1/4 cup grated Parmesan cheese
Preparation
1. Coat a medium baking dish with cooking spray, set aside. Bring a large pot of lightly salted water to boiling. Add the noddles and cook according to the package directions until just al dente (slightly firm to the bite).
2. Meanwhile, in a large skillet, heat the olive oil over medium heat. Add the onion and garlic, and saute for 5 to 6 minutes. Add the broccoli, zucchini, basil, oregano, and red pepper flakes, and saute for 3 minutes. Remove the vegetable mixture from the heat and set aside.
3. Preheat the oven to 375 degrees. Drain the noddles and set aside. In a large bowl, mix the ricotta, mozzarella cheese, tofu, egg, salt, and black pepper. Add the vegetable mixture to the cheese mixture and mix well.
4. Lay a noddle on a flat surface. Spread about 1/4 cup of the filling on the noodle and roll it into a spiral. Repeat with the remaining noodles.
5. Add 1 cup of the marinara sauce to the prepared baking dish. Place the lasagna roll-ups seam side down in the pan. Pour the remaining marinara sauce over the roll-ups, and cover the pan with foil.
6. Bake the roll-ups for 30 minutes. Uncover and sprinkle with the Parmesan cheese. Bake for 15 more minutes, or until the cheese melts and is bubbly.
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.
Serving Size: 1 roll
Preparation Time: 20 minutes
Baking Time: 45 minutes
8 whole wheat lasagna noodles
1 Tbsp. olive oil
1/2 cup diced onions
2 garlic cloves, minced
3 cups chopped broccoli
1 medium zucchini, diced
1 tsp. each dried basil and oregano
1/4 tsp. crush hot red pepper flakes
1 cup fat-free ricotta cheese
2/3 cup shredded part-skim mozzarella cheese
2/3 cup lite silken tofu, mashed
1 egg, beaten
1/4 tsp. kosher salt
1/4 tsp. black pepper
2 1/12 cups bottled lower-salt marinara sauce
1/4 cup grated Parmesan cheese
Preparation
1. Coat a medium baking dish with cooking spray, set aside. Bring a large pot of lightly salted water to boiling. Add the noddles and cook according to the package directions until just al dente (slightly firm to the bite).
2. Meanwhile, in a large skillet, heat the olive oil over medium heat. Add the onion and garlic, and saute for 5 to 6 minutes. Add the broccoli, zucchini, basil, oregano, and red pepper flakes, and saute for 3 minutes. Remove the vegetable mixture from the heat and set aside.
3. Preheat the oven to 375 degrees. Drain the noddles and set aside. In a large bowl, mix the ricotta, mozzarella cheese, tofu, egg, salt, and black pepper. Add the vegetable mixture to the cheese mixture and mix well.
4. Lay a noddle on a flat surface. Spread about 1/4 cup of the filling on the noodle and roll it into a spiral. Repeat with the remaining noodles.
5. Add 1 cup of the marinara sauce to the prepared baking dish. Place the lasagna roll-ups seam side down in the pan. Pour the remaining marinara sauce over the roll-ups, and cover the pan with foil.
6. Bake the roll-ups for 30 minutes. Uncover and sprinkle with the Parmesan cheese. Bake for 15 more minutes, or until the cheese melts and is bubbly.
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.
Thursday, January 10, 2013
Diabetic Recipe of the Week: Beef Stew
Makes: 10 servings
Serving Size: 3/4 cup
Preparation Time: 15 minutes
Cooking Time: 2 hours 20 minutes
Ingredients
2 Tbsp. all-purpose flour2 lb. boneless lean beef chuck steak
3 Tbsp. olive oil (divided use)
2 large portobello mushrooms, cleaned, stemmed, and cut into 1/2 inch pieces
4 large carrots, peeled and thinly sliced on the diagonal
2 cups frozen pearl onions, thawed and patted dry
2 small red potatoes, peeled, washed, and cut into 1 inch pieces
2 garlic cloves, minced
1 1/2 cups dark beer
2 cups reduced-sodium, low-fat beef broth
4 sprigs fresh thyme, chopped
1 sprigs fresh rosemary, chopped
Salt and black pepper to taste
1/4 cup minced fresh parsley
Preparation
1. Add the flour to a large bowl. Pat the beef very well with paper towels. Add in the beef and toss gently. Shake off any excess flour.
2. Heat 2 Tbsp. of the oil in a Dutch oven. Add the beef, in batches, and cook until browned on all sides, about 5 to 7 minutes. Remove the beef with a slotted spoon and set aside.
3. Add the remaining 1 Tbsp. of oil to the pot, and add in the portobello mushrooms. Saute the mushrooms for about 5 to 6 minutes or until browned. Remove the mushrooms with a slotted spoon, and set aside on a plate. Add in the carrots, pearl onions, and saute for 5 to 6 minutes. Add in the garlic, and saute for 3 minutes. Remove the vegetables with a slotted spoon to a bowl and set aside.
4. Add the beef back to the pot. Add in the beer and simmer over medium heat for 8 minutes. Add in the beef broth, and bring to a boil. Reduce heat to low, cover, and simmer for about 1 hour, or until the beef is tender. Add in the carrots, onions, and potatoes; cover and simmer for another 45 minutes to 1 hour, until the vegetables are soft.
5. Add in the mushrooms, thyme, rosemary, salt, and pepper and simmer uncovered for 5 to 7 minutes. Some of the liquid will evaporate, thickening the stew. Garnish with parsley.
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.
Thursday, December 20, 2012
Diabetic Recipe of the Week: Chicken Pot Pie With Phyllo
Makes: 12 servings
Serving Size: 1 3 * 3 inch square
Preparation Time: 40 minutes
Cooking Time: 45 minutes
2 cups low-fat, reduced-sodium chicken broth
1/2 cup water
1 lb. small unpeeled red potatoes, cut into quarters
3 sprigs fresh thyme
3 medium carrots, diced into 1/2 inch pieces
1 large onion, diced
1 lb. boneless, skinless chicken breasts, diced into 1/2 inch pieces
1 1/2 cups 1% milk
1/2 cup half and half
6 Tbsp. flour
Kosher salt and black pepper
8 oz. frozen peas
8 sheets phyllo dough
Cooking spray
Preparation
1. In a 2 quart saucepan, bring the chicken broth and water to a boil. Add in the potatoes and thyme leaves, and lower the heat to medium. Simmer the potatoes for about 8 minutes or until tender. With a slotted spoon, remove the potatoes and thyme to a bowl. Discard the thyme leaves. Add the carrots and onions to the stock and simmer for 4 minutes. With a slotted spoon, remove the carrots and onions to the same bowl as the potatoes.
2. Add the chicken to the stock and simmer for 3 minutes. With a slotted spoon, remove the chicken to the same bowl as the vegetables. Boil the stock until reduced to a cup.
3. Meanwhile, whisk the milk, half and half, and flour together in a bowl until very smooth. When the stock is reduced, slowly add the milk mixture, constantly stirring until thickened, but still smooth. Add the sauce to the vegetables, and season with salt and pepper. Add in the peas and mix well.
4. Pour the mixture into a 9 * 13 inch pan. Set aside.
5. Prepare the phyllo dough topping. Spread one sheet of phyllo out onto a very lightly floured surface. Be sure to cover the remaining sheets of phyllo with a towel to avoid exposing to air; the phyllo will crack if exposed. Coat with cooking spray. Add another sheet of phyllo on top of the first and cover with spray. Repeat this process until all 8 sheets are done.
6. Carefully lift the phyllo dough stack and place over the chicken and vegetable filling. Tuck the edges under. With a sharp knife, make 3 diagonal slashes across the top of the dough. This will allow steam to escape.
7. Bake the pot pie, uncovered, at 350 degrees for about 30 minutes or until the top is puffed and golden brown. Remove from the oven and let stand for about 5 minutes. Cut into squares.
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.
Thursday, September 20, 2012
Diabetic Recipe of the Week: Mediterranean Zucchini "Pasta" With Shrimp and Cherry Tomatoes
Makes: 5 servings
Serving Size: 1 cup
Preparation Time: 20 minutes
Ingredients
1 garlic clove, minced
2 Tbsp. olive oil
1 large zucchini
1 cup halved cherry tomatoes
1/2 pound peeled, cooked, and deveined medium shrimp
1/4 cup sliced basil
1Tbsp. small capers, drained
8 sliced pitted black olives
2 Tbsp. crumbled feta cheese
Preparation
1. In a small dish combine the garlic and olive oil, and set aside for 15 minutes.
2. Slice the zucchini lengthwise into thin strips. Then slice the strips into 1/4 inch thick ribbons.
3. In a large bowl, combine the cherry tomatoes, shrimp, basil, capers, and olives. Fold in the zucchini "pasta" and feta cheese. Drizzle with the garlic-infused olive oil, toss gently, 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.
Serving Size: 1 cup
Preparation Time: 20 minutesIngredients
1 garlic clove, minced
2 Tbsp. olive oil
1 large zucchini
1 cup halved cherry tomatoes
1/2 pound peeled, cooked, and deveined medium shrimp
1/4 cup sliced basil
1Tbsp. small capers, drained
8 sliced pitted black olives
2 Tbsp. crumbled feta cheese
Preparation
1. In a small dish combine the garlic and olive oil, and set aside for 15 minutes.
2. Slice the zucchini lengthwise into thin strips. Then slice the strips into 1/4 inch thick ribbons.
3. In a large bowl, combine the cherry tomatoes, shrimp, basil, capers, and olives. Fold in the zucchini "pasta" and feta cheese. Drizzle with the garlic-infused olive oil, toss gently, 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.
Thursday, August 30, 2012
Diabetic Recipe of the Week: Sweet and Sour Shrimp
Serves: 4
Serving size: 1 cup
Preparation time: 20 minutes
Cooking time: 10 minutes
Ingredients
1 lb. peeled and deveined large shrimp
3 Tbsp. flour
3 tsp. canola oil, divided
1 medium red pepper, cored and thinly sliced
1 medium green pepper, cored and thinly sliced
1/2 large red onion, sliced
1/2 cup pineapple chunks
Sauce
1/3 cup pineapple juice
2 Tbsp. red wine vinegar
2 Tbsp. sugar or Splenda
1 tsp. light soy sauce
1 tsp. grated ginger
2 garlic cloves, minced
2 tsp. arrowroot
Preparation
1. Combine the sauce ingredients in a measuring cup and set aside.
2. Coat the shrimp very lightly with flour and shake off excess
3. Heat 2 tsp. oil in a large wok over medium high heat. Saute the shrimp in batches until golden brown on both sides, about 3 minutes.
4. Remove the shrimp from the wok. Add the remaining oil and the peppers and onions and stir-fry for 5 minutes. Add the pineapple chunks and sauce and cook until the sauce thickens, about 1 minute.
5. Add the shrimp to the mixture 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.
Serving size: 1 cup
Preparation time: 20 minutes
Cooking time: 10 minutes
Ingredients
1 lb. peeled and deveined large shrimp
3 Tbsp. flour
3 tsp. canola oil, divided
1 medium red pepper, cored and thinly sliced
1/2 large red onion, sliced
1/2 cup pineapple chunks
Sauce
1/3 cup pineapple juice
2 Tbsp. red wine vinegar
2 Tbsp. sugar or Splenda
1 tsp. light soy sauce
1 tsp. grated ginger
2 garlic cloves, minced
2 tsp. arrowroot
Preparation
1. Combine the sauce ingredients in a measuring cup and set aside.
2. Coat the shrimp very lightly with flour and shake off excess
3. Heat 2 tsp. oil in a large wok over medium high heat. Saute the shrimp in batches until golden brown on both sides, about 3 minutes.
4. Remove the shrimp from the wok. Add the remaining oil and the peppers and onions and stir-fry for 5 minutes. Add the pineapple chunks and sauce and cook until the sauce thickens, about 1 minute.
5. Add the shrimp to the mixture 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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