Defeating Diabetes in your Kitchen
Show is available atÂ /www.youtube.com/watch?v=3WkRn9GgmdA&t=830s
- Low-Fat Cooking Tips
- Low-Calorie Recipes
- Diabetic Friendly Recipes
- Low-Sodium Tips
- Gluten-Free Recipe Tips
AND MORE ……
Recipes from recent show:
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4 Cups mesculin greens
6 oz Marinated artichoke hearts (drained, and cut in half)
1/8 Cup sliced black olives
Â¼ Small red onion chopped
Â½Â Cup chick peas (rinsed and drained)
1 Roasted red pepper sliced (about Â½ cup)
1 Tb Olive oil
1/8 tsp Salt (optional)
1/8 tsp Pepper
Â¼ tsp Garlic powder
Â½ Cup fat-free Italian dressing (or oil and vinegar)
2 Tb Parmesan cheese
- Toss together lettuce, artichoke hearts, olives, onions, chick peas, and roasted peppers.
- Drizzle salad with olive oil, sprinkle with salt, pepper and garlic powder.
- Toss salad with Fat-free Italian dressing, and sprinkle with parmesan cheese and serve.
148 Calories, 4.9 gm Protein, 16 gm Carbohydrate, 7.5 gm Fat, 2.8 mg Cholesterol, 661 mg Sodium
Reduce sodium:Â use oil and vinegar instead of dressing, eliminate salt use lemon, eliminate parmesan, cook chick peas and roasted peppers fresh sodium reduced from .
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1 Pound chicken tenders, or thin sliced boneless, skinless chicken breast (cleaned)
Â¼ Cup egg beaters or egg whites
2/3 Cup seasoned breadcrumbs
Â½ tsp Dried oregano or basil
1 tsp Garlic powder
Â½ tsp Onion powder
Cooking SprayÂ (or olive oil in a pump spray)
1 Cup tomato sauce
2 Tb Parmesan cheese
Â½ Cup shredded fat-free mozzarella
- Place one layer of chicken between two sheets of plastic and pound until about Â¼ â thick.
- Preheat oven to broil, and spray a cookie sheet with cooking spray.
- Mix together breadcrumbs, oregano, garlic and onion powder.
- Dip chicken with egg beaters then breadcrumbs, coating both sides.
- Place breaded chicken in a single layer on a cookie sheet, spray the top of the chicken with cooking spray.
- Broil chicken until browned on one side, turn and brown the other side.
- Turn oven down to 400 degrees.
- Put about Â¼ cup tomato sauce in a casserole dish, top with chicken, pour on remaining tomato sauce. Top with parmesan and mozzarella cheese.Â Bake 10-15 minutes until sauce is hot and cheese is melted.
Tip:Â To reduce sodium use the egg whites, reduced sodium tomato sauce, and plain breadcrumbs, reduce cheese to 1/3 cup and omit the Parmesan.
268 Calories, 31.7 gm Protein, 17.7 gm Carbohydrate, 7.3 gm Fat, 70 mg Cholesterol, 862 mg Sodium
To make gluten-free use gluten-free bread crumbs.
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2 Medium zucchini sliced into thin strips ( with a vegetable peeler or spiralzer)
2 Tbsp Pesto
Â¼ cup white wine or water or vegetable broth
Â½ tsp sea salt
2 Tbsp parmesan cheese
Basil for garnish (optional)
- In a large skillet head pesto until bubbling, add zucchini ribbons and wine, cover and simmer for about 5 minutes.
- Uncover and on low heat continue to cook until zucchini are soft and they start to brown. Add additional wine, water or broth if needed.
- Add salt, and garnish with parmesan cheese and fresh basil.
Tip: Homemade or store bought pesto can be used in this recipe. Double check store bought for any hidden ingredients.
Nutritional Information: 97 Calories, 4.5 grams Protein, 8.6 grams Carbohydrate, 5.8 grams Fat, 2.6 milligrams Cholesterol, 457 milligrams Sodium, 2.6 grams Fiber, 86 milligrams Calcium, 1 milligram Iron.
Like so many millions of people âI Woke up Fatâ with my cholesterol and blood sugar high (pre-diabetes). So even though I helped thousands of my patients for over 20 years, I forget to take care of myself. Join me as I cook away the pounds while providing recipes that lead you back to healthier living.