Diabetic Recipe of the Week: Garden Veggie and White Bean Chili

Makes: 6 servings
Serving Size: 1 cup
Preparation Time: 20 minutes
Cooking Time: 35 minutes
Ingredients
1 Tbsp. olive oil
1 cup chopped onions (about 1 onion)
1 cup diced carrots
2/3 cup diced zucchini
2/3 cup coarsely chopped cauliflower
2 garlic cloves, minced
2 tsp. ground cumin
1 1/2 tsp. dried oregano
1 tsp. chili powder, hot or mild
1 tsp. ground coriander
1/8 tsp. ground cloves
1/4 tsp. cayenne pepper
2 cans navy beans, drained and rinsed
1 can (4 oz.) diced green chilies
3 cups low-fat, reduced-sodium chicken broth
1/8 tsp. kosher salt
1/4 tsp. freshly ground black pepper
1/4 cup grated reduced-fat Monterey Jack cheese
Preparation
1. In a stockpot, heat the oil over medium-high heat. Add the onions and saute for about 6 minutes, until the onions are translucent. Add the carrots, zucchini, and cauliflower, and saute for 5 minutes.
2. Add the garlic, cumin, oregano, chili powder, coriander, cloves, and cayenne pepper, and saute for 2 minutes. Add the beans, chilies, and broth, and bring to boiling. Lower the heat and simmer for 20 minutes.
3. Remove the pan from the heat and add the salt and pepper. To serve, divide the chili among serving bowls and top with the grated cheese.
This recipe is from Diabetes Forecast Magazine
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: Vegetarian Gumbo

Makes: 8 servings
Prep Time: 25 minutes
Cook Time: 30 minutes
Ingredients
2 Tbsp. canola oil
4 Tbsp. all-purpose flour
1 large yellow onion, chopped
1 large green bell pepper, chopped
2 stalks celery, chopped
8 oz. sliced brown mushrooms
3 Tbsp. chopped garlic
4 cups low-sodium vegetable broth
1 14.5 oz. can low-sodium diced tomatoes, with juice
6 oz. vegetarian spicy sausage
1 cup chopped okra, fresh or thawed frozen
1/2 cup roasted red pepper
1 1/2 tsp. Cajun seasoning
Black pepper, to taste
4 green onions, chopped
1/4 cup chopped fresh parsley
Hot sauce, for serving
Preparation
1. Heat oil in a heavy skillet (Preferably cast iron) over medium heat. Add flour and cook, stirring frequently, until flour turns golden-brown and smells toasty, about 5 minutes. Add onion, bell pepper, celery, mushrooms, and garlic; cook, stirring, until vegetables are softened, about 2 minutes.
2. Add broth, tomatoes, sausage, okra, roasted red peppers, Cajun seasoning, and pepper to taste. Bring to a boil. Reduce heat and simmer, stirring occasionally, until gumbo begins to thicken and the flavors are blended, about 20 minutes. Stir in the green onions and parsley. Pass hot sauce at the table.
This recipe appeared in the Fall 2012 issue of Diabetes & You from Walgreens.
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.