Chef Time!

Chef Time!

Sunday, March 1, 2015

Being Diabetic and Eating Healthy

I just recently found out, that a very dear and close friend has diabetes. It has made me aware that eating healthy is one of the main goals in controlling it by diets. There are many diets out there and it is highly recommended that consulting with your doctor is the first step in treatment.

Good news!

You can control diabetes. Diabetes can be managed. You can successfully manage diabetes and avoid the serious health problems it can cause if you follow these steps:

Ask your doctor how you can learn more about your diabetes to help you feel better today and in the future. Know your diabetes.

Make healthy food choices and be physically active most days. Following this advice will help you keep off extra pounds and will also help keep your blood glucose under control.

Check your blood glucose as your doctor tells you to.

If you are taking diabetes medications, take them even if you feel well.

To avoid problems with your diabetes, see your health care team at least twice a year. Finding and treating any problems early will prevent them from getting worse. Ask how diabetes can affect your eyes, heart, kidneys, nerves, legs, and feet.

Be actively involved in your diabetes care. Work with your health care team to come up with a plan for making healthy food choices and being active a plan that you can stick to.

Creating a healthy meal plan. These recipes are a great start to creating healthy meals. Ask your doctor to refer you to a registered dietitian or a diabetes educator who can help you create a meal plan for you and your family. The dietitian will work with you to come up with a meal plan tailored to your needs. Your meal plan will take into account things like:

Your blood glucose levels.

Your weight.

Medicines you take.

Other health problems you have.

How physically active you are.

Making healthy food choices.

Eat smaller portions. Learn what a serving size is for different foods and how many servings you need in a meal.

Eat less fat. Choose fewer high-fat foods and use less fat for cooking. You especially want to limit foods that are high in saturated fats or transfat, such as: Fatty cuts of meat. Whole milk and dairy products made from whole milk. Cakes, candy, cookies, crackers, and pies. Fried foods. Salad dressings. Lard, shortening, stick margarine, and nondairy creamers.


BROWNIES
½ c. light margarine
2 (1 oz.) squares unsweetened chocolate
2/3 c. granulated sugar
2 large eggs
3 tbsp. skim milk
1 tsp. vanilla extract
1 c. Flour
1 ¼ tsp. Sweet and Low
¼ tsp. baking soda
1/8 tsp. salt
¼ c. chopped walnuts or pecans (optional)

Preheat oven to 350.
In a medium saucepan melt margarine and chocolate over low heat. Remove from heat and beat in sugar, eggs, milk and vanilla extract until well combined. Stir in flour, Sweet and Low, baking soda and salt. Fold in nuts.
Spread batter into an 8 inch square baking pan sprayed with nonstick vegetable cooking spray. Bake 20 minutes or until a wooden pick inserted in the center comes out clean. Cool on a wire rack before cutting into squares.

CURRIED PINEAPPLE RICE
½ c. finely chopped onion
2 tbsp. butter or margarine
2 ½ c. uncooked long grain rice
2 garlic cloves, minced
1 tbsp. curry powder
5 c. chicken broth
1 tbsp. soy sauce
1 jalapeno pepper, seeded and chopped (optional)
1 (20 oz.) can unsweetened pineapple chunks, drained, OR the equivalent of fresh pineapple
4 green onions, chopped

In a large saucepan, sauté onion in butter until tender. Stir in rice, garlic, and curry powder. Add broth, soy sauce and jalapeño, if desired. Bring to a boil. Reduce heat; cover and simmer for 20 minutes.
Remove from the heat and let stand for 5 minutes or until liquid is absorbed. Stir in green onions and pineapple chunks.

ORANGE−TOPPED CHOPS
6 (½ inch thick) pork chops
1 tbsp. vegetable oil
1 (11 oz.) can mandarin oranges, drained
½ tsp. ground cloves
Pepper, to taste

In a skillet, brown pork chops on both sides in oil. Top with oranges; sprinkle with cloves and pepper. Cover and simmer for 35 minutes or until meat juices run clear.

OVEN−FRIED CHICKEN OR PORK CHOPS
1 ½ c. nonfat dry milk
1 tbsp. paprika
2 tsp. poultry seasoning
¼ tsp. pepper
4 boneless skinless chicken breast halves (1 pound) or pork chops

Combine first four ingredients in a large resealable plastic bag. Add chicken or pork, one piece at a time, and shake to coat. Place in an 8 inch square baking pan that has been coated with nonstick cooking spray.
Bake, uncovered, at 350 for 30 minutes or until juices run clear. Bake for 1 hour or until meat thermometer reads 160 to 170.

Cream Cheese and Jelly Cookies
¾ c. margarine, softened
8 oz. reduced−fat cream cheese, softened
2 ½ tsp. Equal for Recipes or 8 packets Equal sweetener or 1/3 c. Equal Spoonful
2 c. flour
¼ tsp. salt
¼ c. black cherry or seedless raspberry spreadable fruit

Beat margarine, cream cheese and Equal in medium bowl until fluffy; mix in flour and salt to form a soft dough. Cover and refrigerate until dough is firm, about 3 hours. Roll dough on lightly floured surface into circle 1/8 inch thick; cut into rounds with 3 inch cutter. Place rounded ¼ teaspoon spreadable fruit in center of each round; fold rounds in halves and crimp edges firmly with tines of fork. Pierce tops of cookies with tip of sharp knife.
Bake cookies on greased cookie sheets in preheated 350 oven until lightly browned, about 10 minutes. Cool on wire racks.

Chicken Enchiladas
½ c. chopped onion   
12 8 inch flour tortillas
1 tsp. cooking oil   
1 10 ¾ oz. can reduced fat, reduced sodium condensed cream of chicken soup
4 oz. Reduced fat cream cheese     
1 tbsp. water
1 tsp. ground cumin   
8 oz. Low fat sour cream
1/8 tsp. black pepper  
1 c. skim milk
1/8 tsp. salt    
1 4 oz. can chopped green chilies
4 c. chicken breast, (4 ounces each) chopped, cooked, skinless 
½ cup shredded cheddar cheese   

In a small skillet, sauté onion in oil. In a mixing bowl, stir together cream cheese, water, cumin, black pepper and salt. Stir cooked onion and chicken into cream cheese mixture. Wrap tortillas in foil and heat in a 350 oven for 10 minutes or until softened. Spoon about ¼ cup of the chicken mixture onto each tortilla. Roll up the tortillas and place seam side down on a baking dish that has been sprayed with non-stick cooking spray. To make sauce, combine soup, sour cream, milk and green chilies; pour over enchiladas. Bake, covered at 350 for 40 minutes or until heated through. Sprinkle with cheddar cheese. Bake, uncovered, for 5 minutes or until cheese is melted.

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