Chicken, pasta and sweets are diabetes delicacies
One of the hardest things about having a diagnosis of diabetes
in the family is rethinking what we eat and cook.
Chicken, pasta and sweets are diabetes delicacies
One of the hardest things about having a diagnosis of diabetes in the family is rethinking what we eat and cook.
“Trying to change eating habits [is hard]” my mom said, after my dad was diagnosed with diabetes six months ago. “I feel guilty when I eat something he can’t. I feel bad he can’t have the apple pies that he really likes, that he can’t have all the foods he really likes.”
On the days when we send my dad packing with a salad, some of the guys he works with tease him about being on a diet or being a rabbit.
For my dad, the hardest part has been eating healthy while he is at work.
“At work, they always offer different food,” my dad said. “They bring in lots of fried stuff and tortillas and rice. The hardest thing is when people offer you food.”
As we learned more about controlling diabetes, we’ve been able to widen the scope of what my dad can eat and it has opened up options for breakfast, lunch and dinner meals.
When my dad was first diagnosed with diabetes, my mom purchased several books with diabetic-friendly recipes. At first, I was skeptical that low-sugar, low-carb recipes could be anything but bland. But I soon found that the recipes had sugar and carbs – just in modest amounts – and they pack as much taste as many of my favorite recipes.
Here are a few of the favorites we’ve sampled so far that have become a staple in our menu rotation.
Charred Vegetable Pasta
Recipe courtesy of the “American Diabetes Association Diabetes Cookbook.”
2 zucchini, halved lengthwise
1 red pepper and 1 yellow pepper, cored, seeded and cut into chunks
1 eggplant, cut into chunks
1 tbsp. olive oil
16 oz. passata, or pureed tomatoes
1 c. low fat cream cheese
3 c. dried pasta, such as gemili
1/2 c. pine nuts
1 bunch basil, torn
Cook pasta according to package directions.
Put the vegetables on a foil-lined baking sheet and brush with olive oil. Broil under a preheated broiler for 10 min., until tender and slightly charred.
In a saucepan heat cream cheese and tomato puree. Add vegetables and season with salt and pepper. Add pasta to the sauce. Serves 4.
Calories – 567; Protein – 19 g; Carbohydrates – 75 g; Total fat – 20 g
Cheesy Chicken Skillet Dinner
The following recipes are courtesy of “Betty Crocker’s Diabetes Cookbook.”
1 tsp. olive oil
1 ¼ lb. boneless, skinless chicken breast, cubed
2 large carrots, sliced
1 med. zucchini, sliced
2 tbsp. soy sauce
8 med. green onions, sliced
2 c. shredded reduced fat cheddar cheese
Heat a skillet over medium high heat. Add oil, then add chicken and stir fry for 4 to 5 min. Remove from skillet.
Add carrots and zucchini to the skillet, stir fry for 4 to 5 min. Add chicken back into pan and add soy sauce. Toss. Sprinkle with onions and cheese. Cook until cheese is melted. Serves 6.
Calories – 285; Protein – 31 g; Carbohydrates – 6 g; Total fat – 16 g
Blueberry Lemon Tart
35 reduced fat vanilla wafers, crushed
1 egg white beaten
1 tbsp. butter or margarine
1 ¼ c. fat-free milk
1 package lemon instant pudding and pie filling mix
1 ½ tsp. grated lemon peel
1 c. frozen fat-free whipped topping
Heat oven to 400 degrees. Lightly spray a tart pan with removable bottom, 9×1 inch, with cooking spray. Mix crushed cookies, egg white and butter until crumbly. Press in bottom and side of pan. Bake 8 to 10 min. or until lightly golden brown; cool.
Beat milk, pudding mix and lemon peel in medium bowl with electric mixer on low speed for 2 min. or until smooth. Refrigerate 5 min.
Fold whipped topping into pudding mixture. Spread over crust. Cover and refrigerate at least 2 hours until chilled. Serve with blueberry topping.
Blueberry topping
2 tbsp. sugar
1 tsp. cornstarch
3 tbsp. water
1 ½ c. fresh or frozen blueberries
1 tbsp. lemon juice
Mix sugar, cornstarch and water in saucepan. Stir in ½ C. of the blueberries. Heat to boiling; reduce heat to medium-low. Cook about 5 min. or until slightly thickened. Stir in lemon juice. Remove from heat. Cool 10 min. Stir in remaining cup of blueberries. Cover and chill at least 1 hour.
Serves 12
Calories – 115; Protein – 2 g; Carbohydrates – 23 g; Total fat – 2 g
