Cooking for diabetics - Date With a Dish

Ebony, March, 2002 by Charlotte Lyons

ROSEMARY LAMB CHOPS

1 teaspoon dried rosemary, crushed
1/2 teaspoon garlic powder
1/4 teaspoon seasoning salt
1/8 teaspoon pepper
4 5-ounce lamb chops
2 teaspoons olive oil

Combine rosemary, garlic powder, seasoning
salt and pepper in small bowl. Pat chops dry with
paper towels. Sprinkle both sides of chops with
seasoning mixture. Cover and refrigerate 1 hour
or longer. Heat olive oil in large skillet over medium-high
heat until hot. Add the lamb chops and
cook on each side until done, about 5 minutes.

Yields 4 servings

CALORIES 369.5, TOTAL FAT 32.1G, SATURATED FAT 13.5G,
CHOLESTEROL 83MG, CARBOHYDRATES 0.5G, FIBER 0.0,
PROTEIN 18.4G, SODIUM 148MG,

ISLAND CHICKEN BREAST

2 tablespoons frozen orange juice concentrate
1 teaspoon grated orange rind
1 tablespoon olive oil
2 teaspoons fresh lime juice
1 thinly sliced green onion
1 teaspoon ground ginger
1/8 teaspoon ground cloves
2 cloves garlic, minced
  Salt and pepper to taste
4 4-ounce portions boneless, skinless chicken
  breast

Combine all ingredients except the chicken
breast in a shallow glass dish. Add chicken to
marinade. Cover and refrigerate
for 1 to 2 hours. Discard the marinade
and grill or broil the chicken
until done, about 5 to 7 minutes
per side.

Yields 4 servings

CALORIES 189.2, TOTAL FAT 5.4G,
SATURATED FAT 1.0G, CHOLESTEROL 66MG,
CARBOHYDRATES 7.2G, FIBER 1.1G,
PROTEIN 27.3G, SODIUM 84MG.

QUICK CHICKEN
GUMBO

1 tablespoon olive oil
1/2 cup chopped onion
1/4 cup chopped green pepper
2 celery ribs, chopped
3 cloves garlic, minced
1 teaspoon dried thyme,
  crushed
  Dash crushed red pepper
2 14 1/2-ounce cans fat-free chicken
  broth
2 cups cooked, shredded
  chicken breast
1 8-ounce can tomato sauce
1 cup water
1 cup sliced okra
1 tablespoon gumbo file
1 cup cooked rice
  Chopped parsley

Heat the oil in a large saucepan
over medium heat. Add the onion,
green pepper, celery, garlic, thyme,
and crushed red pepper, cook and
stir until vegetables are tender,
about 5 minutes. Stir in the broth,
chicken, tomato sauce, water, okra
and gumbo file. Cook, stirring
occasionally for 15 minutes. Spoon
the gumbo into shallow bowls. Top
each serving with 1/4 cup of the
rice. Garnish with chopped parsley
if desired.

Yields 4 servings

CALORIES 268.6, TOTAL FAT 6.9G,
SATURATED FAT 1.4G, CHOLESTEROL 60MG,
CARBOHYDRATES 24.2G, FIBER 2.3G,
PROTEIN 33.8G, SODIUM 917MG

CATFISH FILLETS
WITH SPICY
TOMATOES

4 catfish fillets, about 4 ounces
  each
  Vegetable cooking spray
1 tablespoon fresh lemon juice
1 teaspoon dried basil, crushed
1/4 teaspoon dried oregano
2 teaspoons olive oil
1/2 cup chopped onion
1/2 cup chopped green pepper
2 cloves garlic, minced
1 15-ounce can Mexican-style
  diced tomatoes, undrained
6 ripe olives, cut into quarters
  Dash cayenne

Heat oven to 350 degrees. Coat
a shallow glass dish with vegetable
cooking spray. Place the fillets
in the dish. Sprinkle with
lemon juice, basil and oregano
Set aside. Heat oil in medium skillet
over medium heat. Add
onion, green pepper and garlic;
cook and stir until vegetables are
tender, about 5 minutes. Add
tomatoes, olives and cayenne.
Cook uncovered until sauce is
thickened, about 5 minutes, stirring
occasionally. Spoon the sauce
over fish fillets. Cover with foil
and bake until fish flakes easily,
about 15 to 20 minutes.

Yields 4 servings

CALORIES 167.1, TOTAL FAT 6.5G,
SATURATED FAT 1.3G, CHOLESTEROL 66MG,
CARBOHYDRATES 7.5G, FIBER 1.6G,

BLACK-EYED PEA
AND MUSHROOM
SOUP

2 teaspoons olive oil
1 cup sliced mushrooms
1/2 cup chopped onion
1/2 cup sliced celery
2 cloves garlic, minced
1/2 teaspoon dried thyme
1 15-ounce can black-eyed
  peas, undrained
1 small carrot, sliced
2 14 1/4-ounce cans fat-free chicken
  broth
2 tablespoons chopped parsley

Heat olive oil over medium
heat in large saucepan until hot.

Add mushrooms, onion, celery,
garlic and thyme; cook and stir
until vegetables are tender, about
5 minutes. Add black-eyed peas,
carrot and chicken broth. Bring to
a boil; reduce heat and simmer for
15 minutes. Garnish with parsley
if desired.

Yields 6 servings

CALORIES 128.7, TOTAL FAT 2.8G,
SATURATED FAT 0.4G, CHOLESTEROL 0MG,
CARBOHYDRATES 19.4G, FIBER 5.6G,
PROTEIN 12.4G, SODIUM 354MG.

VEGETABLE
CHOWDER

1 tablespoon olive oil
1 10-ounce package frozen corn
1 cup diced zucchini
1/2 cup chopped carrots
1/2 cup chopped celery
1/4 cup chopped red pepper
1 medium onion, chopped
2 cloves garlic, minced
1/2 teaspoon dried dill weed
1/4 cup flour
1 cup broccoli flowerets
1 12-ounce can evaporated fat-free
  milk
1 cup low-fat milk
2 cups water
  Salt and pepper to taste

Heat olive oil over medium
heat in large saucepan. Add corn,
zucchini, carrots, celery, red bell
pepper, onion, garlic and dill
weed; cook and stir until vegetables
are tender, about 5 minutes.
Add the flour and stir to coat vegetables.
Add the broccoli, evaporated
skim milk, low-fat milk and
water. Bring to a boil; reduce heat
and simmer for 8 to 10 minutes
until slightly thickened, stirring
occasionally. Season soup with
salt and pepper to taste.

Yields 4 servings

CALORIES 248.3, TOTAL FAT 4.6G,
SATURATED FAT 0.8G, CHOLESTEROL 4MG,
CARBOHYDRATES 41.8G, FIBER 4.9G,
PROTEIN 13.9G, SODIUM 302MG.

ITALIAN PASTA AND
SHRIMP SALAD

2 cups cooked angel hair pasta
1 cup cooked, sliced green
  beans
1 cup cherry tomato halves
1/4 cup sliced ripe olives
3 green onions, diagonally sliced
12 ounces cooked medium
  shrimp, peeled and deveined
3 tablespoons minced fresh basil
3/4 cup fat-free Italian salad
  dressing
1 clove garlic, crushed
  Salt and pepper to taste

Combine pasta, green beans,
tomatoes, olives, green onion,
shrimp and basil in large bowl.
Combine Italian salad dressing and
crushed garlic. Pour the salad
dressing over pasta mixture and
gently toss to coat pasta mixture.
Chill for 1 hour in refrigerator.
Serve on lettuce leaves if desired.

Yields 4 servings

CALORIES 260.6, TOTAL FAT 2.8G,
SATURATED FAT 0.5G, CHOLESTEROL
166MG, CARBOHYDRATES 35.3G, FIBER
5.0G, PROTEIN 24.1G, SODIUM 729MG.

YOLKLESS OMELET
WITH SPINACH AND
MUSHROOMS

6 egg whites, slightly beaten
  Salt and white pepper to taste
  Vegetable cooking spray
1 1/2 cups torn spinach leaves
1 green onion, sliced
1/2 cup sliced mushrooms

Season egg whites with salt and
pepper. Spray skillet with vegetable
cooking spray. Cook and stir
spinach, onion and mushrooms
until vegetables are just tender.
Remove from pan and keep warm.
Spray a 6-inch, nonstick skillet
with vegetable spray and cook egg
whites to desired doneness. Spoon
mushrooms and spinach on top
and fold over.

Yields 1 serving

CALORIES 168.3, TOTAL FAT 0.6G,
SATURATED FAT 0.1G, CHOLESTEROL 0MG,
CARBOHYDRATES 16.4G, FIBER 5.8G,
PROTEIN 26.1G, SODIUM 401MG.

TRICOLOR COLESLAW

1 cup fat-free plain yogurt
1/4 cup vinegar
1 tablespoon honey
1/2 teaspoon celery seeds
1/2 small head green cabbage,
  shredded
1/2 small head red cabbage,
  shredded
1/2 cup shredded carrots
2 tablespoons chopped onion
2 tablespoons chopped red or
  green pepper
  Salt and pepper to taste

Combine yogurt, vinegar and
honey in a small bowl; set aside.
Combine remaining ingredients in
medium bowl. Pour the yogurt
mixture over vegetable mixture
and gently toss to coat vegetables.

Yields 6 servings

CALORIES 66.3, TOTAL FAT 0.3G,
SATURATED FAT 0.0G, CHOLESTEROL 1MG,
CARBOHYDRATES 14.2G, FIBER 1.5G,
PROTEIN 3.7G, SODIUM 58MG.

BREAD PUDDING

1/2 pound French bread, cubed
1 1/2 cups skim milk
1/2 cup sugar
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
  Dash salt
1 egg
4 egg whites
1 teaspoon vanilla

Spray 1 1/2-quart casserole with
vegetable cooking spray. Place
bread cubes in casserole. Combine
the milk, sugar, cinnamon, nutmeg
and salt in small saucepan. Cook;
stirring occasionally until the sugar
is dissolved. Remove from heat
and let stand for 15 minutes. Beat
the egg, egg whites and vanilla
together. Slowly stir into the milk
mixture. Pour over the bread and
press down lightly to make sure
that all of the bread is moistened.
Cover and refrigerate for at least 2
hours. Heat oven to 350 degrees.
Uncover the bread pudding and
press down lightly on the bread to
coat with milk mixture. Bake for 35
minutes or until slightly puffed and
knife inserted into the center
comes out clean. Cool for 15 minutes.
Serve warm.

Yields 8 servings

CALORIES 159.8, TOTAL FAT 1.5G,
SATURATED FAT 0.4G, CHOLESTEROL 23MG,
CARBOHYDRATES 29.9G, FIBER 0.9G,
PROTEIN 6.5G, SODIUM 231MG.