Easy diabetic cooking - Date With a Dish

Ebony, March, 2004 by Charlotte Lyons

Diabetes, a silent--sometimes deadly--disease that often goes unnoticed, is on the rise. At least half the people who have diabetes remain tragically unaware of it for many years, doctors say. African-Americans experience a higher incidence of the disease, one in which the body does not produce or properly use insulin, the hormone that is needed to convert sugar, starches and other food into energy.

Although there's no cure for diabetes, doctors say it can be controlled. Following a healthy eating plan can help to control blood sugar levels and prevent problems associated with the disease.

Orange Ginger Chicken Stir-Fry

2 tablespoons vegetable oil,
  divided
1 pound boneless, skinless chicken
  breast, cut into thin strips
1 cup red bell pepper, cut into
  strips
1/2 cup fresh pea pods, cut in half
  crosswise
1/4 cup sliced green onions
1 tablespoon grated fresh ginger
  root
1 large clove garlic, crushed
1/4 teaspoon crushed red pepper
  (optional)
2/3 cup reduced-fat, reduced sodium
  chicken broth
2 tablespoons light soy sauce
4 teaspoons cornstarch
2 teaspoons dark sesame oil
1 teaspoon grated orange rind
   Hot cooked rice (optional)

Heat 1 tablespoon of oil in large skillet over medium-high heat. Stir-fry chicken strips until no longer pink. Remove chicken from skillet. Heat remaining 1 tablespoon of oil in skillet. Add the red pepper, pea pods, green onions, ginger, garlic and crushed red pepper. Stir-fry the mixture 3 to 4 minutes until vegetables are tender crisp. Combine the chicken broth, soy sauce, cornstarch, sesame oil and orange rind until smooth. Pour the broth mixture into skillet. Cook and stir over medium heat until thick and clear. Add the chicken strips; heat through. Season with salt and pepper to taste. Serve with rice or noodles if desired.

Yields 4 servings

CALORIES 249, TOTAL FAT 11.1G CHOLESTEROL 66MG, CARBOHYDRATE 8.0G, PROTEIN 29.5G, SODIUM 408MG.

Herbed Grouper Kabobs

1 pound grouper fillet or other
  firm-texture fish
1 tablespoon olive oil
2 cloves garlic, crushed
  Zest and juice of 1 lemon
1 tablespoon chopped fresh
  thyme
1 tablespoon chopped fresh rosemary
2 tablespoons chopped parsley
Salt and pepper to taste
2 lemons, quartered

Heat the broiler to medium, and line the broiler pan with aluminum foil. Cut the fish fillets into chunks and place them in a bowl. Combine the olive oil, garlic, lemon zest and juice, thyme, rosemary, parsley, salt and pepper. Thread the fish pieces and lemon quarters alternately onto 4 skewers. Broil or grill the fish, turning occasionally, until fish is done, about 5 to 8 minutes.

Yields 4 servings

CALORIES 185, TOTAL FAT 6G, CHOLESTEROL 41MG, CARBOHYDRATE 6G, PROTEIN 24G, SODIUM 30MG.

Orange Vanilla Pannacotta

1 orange
3 tablespoons water
1 tablespoon unflavored gelatin
4 cups whole milk
1/2 vanilla bean (split lengthwise)
  or 1/2 teaspoon vanilla extract
1/2 cup sucralose (granular, no-calorie
  sweetener)
4 cups mixed fresh berries (raspberries,
  blueberries, sliced
  strawberries, etc.)

Slice or peel the rind off orange and cut into large strips. Set aside. Pour water into a small bowl. Slowly sprinkle gelatin over the water, allowing it to sit on top of the water. Do not stir the gelatin into the water. Let sit for about 10 minutes. The gelatin will slowly absorb the water.

Pour the milk into a medium saucepan. Add vanilla bean and orange rind. Bring to a simmer. Remove milk mixture from heat as soon as it begins to simmer. Add gelatin mixture while stirring constantly. Stir until the gelatin is completely dissolved. Add sweetener and stir. Pour the pannacotta through a fine meshed strainer into a pitcher with a spout.

Pour into 8 ramekins or dessert cups. Chill pannacotta, uncovered, for two hours. To Serve: Dip the ramekins or dessert cups into hot water for about 10 seconds to loosen the pannacotta from the cups. Unmold the pannacotta by placing a dessert plate on top of the ramekin. Holding firmly, turn the plate and ramekin over so that the pannacotta falls out of the mold and onto the dessert plate. Surround each pannacotta with 1/2 cup mixed berries.

Yields 8 servings

CALORIES 110, TOTAL FAT 4.5G, CHOLESTEROL 15MG, CARBOHYDRATE 13G, PROTEIN 5G, SODIUM 65MG.

Deep Chocolate Shortbread

1 cup unsalted butter or margarine
1/2 cup sucralose (granular,
  no-calorie sweetener)
1/4 cup sugar
1/2 teaspoon vanilla extract
1/4 teaspoon salt
6 tablespoons Dutch cocoa
  powder
1 3/4 cups, plus 2 tablespoons
  all-purpose flour

Heat oven to 375 degrees. Line a jellyroll pan with parchment paper. Set aside. Place the butter, sweetener, sugar, vanilla extract and salt in a medium-size mixing bowl. Mix, using the paddle attachment of an electric mixer, until the mixture is light and creamy, about 1 to 1 1/2 minutes. Add cocoa powder and flour. Mix until just blended. Remove the dough from bowl and form into a ball. Place the ball of dough on the parchment-lined pan. Roll the dough into a rectangle about 6 1/2 inches wide by 11 inches long and 1/4 inch thick. Pierce the surface of the dough with a fork all over. This allows the air to escape during baking, preventing air pockets from forming. Bake in preheated oven for 20 to 25 minutes, rotating the pan after 10 minutes of baking. Remove shortbread from oven after 20 to 25 minutes and immediately cut into 24 fingers or rectangles while the shortbread is still warm. (Shortbread will not slice well if allowed to cool.)