Diabetic Recipe of the Week: Chinese Chicken Stir-Fry

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.

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.