Tasty recipes for diabetics

Ebony, March, 2005

One of the most important parts of managing diabetes is eating properly to control blood sugar levels. But that doesn't mean that your food selections have to be tasteless, uninteresting dishes. In fact, when it comes to preparing meals for diabetics, the menu can include some of the most appetizing treats. Here are some recipes to help you create those easy-to-make delicacies that will tantalize the taste buds of diabetics and the rest of the family.

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 the 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 190, TOTAL FAT 5.4G, CHOLESTEROL 66MG, CARBOHYDRATES 7.2G, PROTEIN 27.3G, SODIUM 84MG.

Catfish Fillets
With Spicy Tomatoes

4   catfish fillets, about 4 ounces each
    Vegetable cooking spray
1   tablespoon fresh lemon juice
1   teaspoon 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 the 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 168, TOTAL FAT 6.5G, CHOLESTEROL 66MG, CARBOHYDRATE 7.5G, PROTEIN 20.0G, SODIUM 354MG.

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 fresh okra
1   tablespoon gumbo file
1   cup cooked rice
    Chopped rice

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 broth, chicken, tomato sauce, water, okra
and gumbo ill& 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 269, TOTAL FAT 6.9G, CHOLESTEROL 60MG, CARBOHYDRATE 24.2G, PROTEIN 33.8G, SODIUM 917MG.

Black-eyed Pea And
Mushroom Soup

2   teaspoons olive oil
1   cup sliced fresh 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

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

Yields 6 servings

CALORIES 129, TOTAL FAT 2.8% CHOLESTEROL 0MG, CARBOHYDRATE 19.4G, PROTEIN 12.4G, SODIUM 354MG.

Julienne Vegetable Salad

1   small carrot, cut into 2-inch thin strips
1/2 large red bell pepper, cut into 2-inch thin strips
2   medium zucchini, cut into 2-inch thin strips
1/2 small red onion, cut into thin strips
1/2 jicama, peeled and cut into thin strips
    Juice of 1 lemon
2   teaspoons Dijon mustard
1   clove garlic, minced
1   tablespoon apple cider vinegar
    Salt and pepper to taste
2   tablespoons olive oil
2   tablespoons chopped parsley
    Lettuce leaves

Place the carrot, red bell pepper, zucchini, onion and
jicama in large bowl. In a small bowl, mix lemon juice,
mustard, garlic, vinegar, olive oil, salt and pepper to taste.
Drizzle over vegetables and gently toss to coat vegetables.
Serve on lettuce leaves. Garnish with chopped parsley.

Yields 6 servings

CALORIES 74, TOTAL FAT 4.8G, CHOLESTEROL 0MG, CARBOHYDRATE 6.1G, PROTEIN 1.3G, SODIUM 33MG.

Cabbage With
Lemon Pepper

1   tablespoon olive oil
1   medium cabbage,
    coarsely chopped
2   cloves garlic, minced
1   teaspoon sugar
1/8 teaspoon crushed red pepper
    Salt to taste
1   teaspoon lemon pepper
    Chopped parsley (optional)

Heat olive oil in large skillet over
medium-high heat. Add cabbage, garlic,
sugar, crushed red pepper and salt.
Cook and stir until cabbage is tender,
about 5 to 10 minutes. Sprinkle with
lemon pepper and serve.