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Diabetics like good food, too

January 19, 2017

Being a diabetic myself, I know what it’s like to deal with the food aspect of holidays.


Family and friends anticipate all the traditional tasty treats you are famous for, and when you make them, it can be very difficult to keep from sampling a few (or more). I managed to get through the Thanksgiving and Christmas eating spree with only one or two tiny slip ups.


Now I am going through recipes that will help keep me on track with avoiding high blood sugar. I don’t usually have nutritional information for recipes but this time I do.


Even if you are not a diabetic, it is my hope you will find the recipes to your liking. I also hope your New Year is coming along nicely.

 

Eggplant lasagna
You can add zucchini, carrots and broccoli to this if you like. There are no pasta noodles in this recipe.

 

1 tablespoon olive oil
I medium onion, sliced
1 clove garlic, minced
1 large tomato, sliced very thin
1 cup canned, crushed tomatoes
1 1/2 teaspoons dried basil
1 1/2 teaspoons dried oregano
1/4 teaspoon salt (optional)
1 medium eggplant, sliced very thin
8 ounces shredded part-skim mozzarella cheese, divided

  1. Preheat oven to 325. In a medium nonstick skillet, heat olive oil over medium heat. Saute onion until tender, about 2 or 3 minutes. Transfer to an 8-by-8 or 9-by-13-inch baking dish.

  2. In another skillet, saute the garlic for 1 minute. Add the crushed tomatoes, basil, oregano and salt; cook gently over medium-low heat for 10 minutes. Spread a layer of this mixture over the onion layer. Add a layer of eggplant and follow with a layer of sliced tomato. Sprinkle 1/3 of the mozzarella cheese over top.

  3. Repeat layers of eggplant, tomato and cheese until you use all ingredients. Finish with a layer of mozzarella cheese.

  4. Cover with foil and bake 10 to 15 minutes or until vegetables are tender. Uncover and bake another 10 to 15 minutes, or until top layer is cheese is light brown. 1 serving (1 cup) is 219 calories, 5 grams carbohydrate, 16 grams protein and 15 grams fat.

Spanish omelet
Once in a while I allow myself some potatoes.

 

5 small potatoes, peeled and sliced
1 tablespoon olive oil or vegetable cooking spray
1/2 medium onion, minced
1 small zucchini, sliced
1 1/2 cups green/red peppers, sliced thin
5 medium mushrooms, sliced
3 whole eggs, beaten
5 egg whites, beaten (not stiff)
Pepper and garlic salt with herbs, to taste
3 ounces shredded part-skim mozzarella cheese
1 tablespoon Parmesan cheese

  1. Preheat oven to 375. Cook potatoes in boiling water until tender.

  2. In a nonstick pan, add oil or vegetable spray and warm at medium heat. Add the onion and saute until lightly browned. Add vegetables and saute until tender but not brown.

  3. In a medium mixing bowl, slightly beat the eggs and egg whites, pepper, garlic salt and mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables.

  4. Oil or spray a 10-inch pie pan or ovenproof skillet. Transfer potatoes and egg mixture to pan. Spread with Parmesan cheese and bake omelet until firm and browned on top, about 20 to 30 minutes. Serving size is 1/5 of omelet and is 242 calories, 18 grams carbohydrate, 19 grams protein and 9 grams fat.

Caribbean red snapper
I leave off the cheese, but you may prefer it.

 

2 tablespoons olive oil
1 medium onion, chopped
1/2 cup chopped red bell pepper
1/2 cup carrots, cut in strips
1 clove garlic, minced
1/2 cup dry white wine
3/4 pound red snapper fillet
1 large tomato, chopped
2 tablespoons. pitted ripe olives, chopped
2 tablespoons crumbled feta cheese or low-fat ricotta cheese

  1. In a large skillet, heat olive oil over medium heat. Add onion, red bell pepper, carrots and garlic; saute 10 minutes. Add wine and bring to boil. Push vegetables to one side of the pan.

  2. Arrange fillets in a single layer in center of skillet. Cover; cook 5 minutes. Add tomato and olives; top with cheese. Cover; cook 3 minutes, or until fish is firm  but moist.

  3. Transfer fish to serving platter; garnish with vegetables and pan juices. Note: Salmon or chicken breast can be substituted for the red snapper. 1 serving is 3 ounces red snapper with 1/4 cup vegetables at 193 calories, 3 grams carbohydrate, 22 grams protein and 11 grams fat.

Pork in orange sauce
1 tablespoon orange peel, finely shredded
1/2 cup orange juice
2 tablespoons soy sauce
2 teaspoons cornstarch
1/8 teaspoon ground ginger
2 large carrots, thinly sliced
2 stalks celery, chopped (1 cup)
Vegetable cooking spray
1 pound lean, boneless pork loin, cut into 1/2-inch cubes
8 medium cashews (optional)
2 teaspoons sugar or Splenda

  1. Combine orange peel, orange juice, soy sauce, cornstarch and ginger; set aside. Cook carrots and celery in skillet coated with vegetable cooking spray until tender. Remove.

  2. Add pork and cook 4 to 5 minutes or until browned. Add orange juice mixture, cashews, and sugar. Cook and stir until thickened and bubbly. Return vegetables to skillet. Cover and heat through 1 minute. Each serving is 1/4 the recipe, and breaks down to 202 calories, 12.1 grams carbohydrate, 24.2 grams protein and 5.9 grams fat.

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