Tuesday, September 16, 2008

Baked Low-Fat Chicken Wings

3 Tbsp Hot Sauce (Louisiana)
1/4 tsp cayenne pepper
1/2 tsp paprika
1 LB. chicken tenders

Celery Sticks

Preheat oven to 375 degrees F. In a shallow bowl combine hot sauce, cayenne pepper, paprika. Roll the
chicken tenders in the mixture, Place the chicken tenders on a small nonstick baking sheet, Bake uncovered
for 15-20 minutes or until chicken is tender.

3/4 cup reduced-fat blue cheese dressing
1/3 cup low fat mayonnaise
4 tbsp crumbled blue cheese

combine ingredients. serve dressing with chicken and celery sticks

Makes 8 servings (2 oz chicken)

Saturday, September 13, 2008

Potato Salad with NO potatoes!

1 large head cauliflower, roughly chopped 
6 hard-boiled egg whites, chilled and chopped (or whole egg if you desire)
1/2 envelope ranch dressing/dip mix 
1 1/2 cups fat-free mayonnaise 
1/2 cup fat-free sour cream 
3 tbsp. Dijon Mustard/yellow mustard if you prefer
2 tbsp. fat-free half and half 
1 cup diced red onion or green onions
2 celery stalks, diced 
3 tbsp. apple cider vinegar
2 tbsp. chopped fresh dill
2 tbsp. sweet pickle relish (made with splenda) (optional)

 Steam on stove top or in microwave bags until cauliflower is soft.  In a medium bowl, mix together the ranch mix, mayo, sour cream, dijon mustard . Set aside. Once cool enough to handle, drain any excess water from the cooked cauliflower. Lightly mash just 2 cups of the cauliflower, and then place in a blender or food processor. 
Add half and half and puree or pulse until blended. (it may not be completely smooth). Pour mayo mixture into the blender and mix until blended and creamy. Chop the rest of the cauliflower into small half-inch pieces. Place these cauliflower pieces in a large bowl, and add the onion, celery and vinegar. Toss and let sit for 5 minutes. Pour the blender mixture over the vegetables and mix well. Add the chopped egg whites,  dill and fold  in. Chill for several hours. MAKES 10 SERVINGS

Serving Size: 2/3 cup (1/10th of recipe) 
Calories: 89 
Fat: 1.25g 
Sodium: 350mg 
Carbs: 16.5g 
Fiber: 2.5g 
Sugars: 7g 
Protein: 4.5g 


Whole Grains!

When I was diagnosed in 2005 I totally gave up any form of bread, baked goods, rice and potatoes.  I still do not eat anything in those categories that are white.  No processed sugar, white or processed flour or the products from white flour, no white potatoes and no white rice.  
(This is my choice, not to impose my rules on you in any way).  

I did find that these things spiked my blood glucose).  Probably more than any one thing that upset me most about this disease was the fact that I love to cook, bake and of course eat.  

In October of 2006 I met a very nice woman in my diabetes support group that told me about her experience with whole grains.  She said she grinds her own wheat, millet, groats, rye, etc and makes her own breads and baked goods with no sudden or high rise in blood glucose.  My thoughts were "oh yeah I know that hard, strong tasting stuff", that isn't for me!
She told me about a store not far from my office that sold the grinders and grains.   In January, 2007 I was driving by that shop and decided to investigate.  I spoke with the owner for a long time.  I asked if I invest in the grinder will I be able to make good tasting bread  and whole grain products.  She said I will teach you myself!  I invested in a Nutrimill grinder and a Bosch Kitchen Center (Mixer) and 50 pounds of golden wheat from Montana a few other products for baking such as SAF brand yeast and dough enhancer and off I went.

A couple of weeks later I went in for my first class.  Now I make homemade low carbohydrate whole grain bread, whole wheat pita bread, whole wheat tortillas, pancakes, waffles and pasta.  I don't use any processed white flour at all and use vita wheat gluten in its place when a recipe calls for the addition of white flour or high gluten flour.  I don't eat these things everyday because of weight control, but I do have them often with no blood glucose spikes. The extra fiber in my diet has lowered my cholesterol and triglycerides  as well. The addition of complex carbohydrates, that digest slowly (thus avoiding blood sugar raising quickly),  to my diet in moderation I seem to have a bit more energy too.  

You now know why I will include whole wheat, whole grain, legume and brown rice recipes on this blog.  It may not be for you, but if you have a longing for some of those days of baking like I had, you might just want to try whole grains and see how your body/blood glucose responds.  It is worth the effort!  



This is a one skillet meal prepared easily!

4 links of chicken apple sausage (found in most grocery stores)

1 medium head cabbage, chopped

1 medium red apple, chopped with peeling on

2 Tablespoons olive oil

1 cup water

1/3 cup bragg’s apple cider vinegar

6 Tablespoons splenda

1 1/2 teaspoon garam masala

½ teaspoon salt

Brown cabbage and apples in olive oil. Add other ingredients and simmer until tender, about 30 to 35 minutes.

click here to print recipe


1 serving = 2 cookies

peanut Artwork © Anna Marcantel 2006




          1 cup peanut butter                 

          1 teaspoon vanilla extract

          1 cup Splenda                          

          1/2 cup chopped peanuts

                    1 egg                                     

                    1/4 cup dark mini chocolate chips 


Preheat oven to 350 degrees. Grease a large baking sheet with canola spray. Mix peanut butter, egg, vanilla, chocolate chips, and chopped peanuts. Roll dough into balls (walnut size) and place on baking sheet. Press a crisscross design on each cookie with a fork. Bake for 12 minutes.



Whole Wheat Chocolate Chip Cookies

1 1/3 cup SMART BALANCE or other Trans fat free shortening

1/2 cup Splenda granulated sugar for baking
1/2 cup Splenda Brown sugar for baking
2 eggs
2 tsp vanilla
roughly 3 cups KING ARTHUR brand WHITE WHOLE WHEAT FLOUR (I ground my own soft white wheat.)
1 tsp soda
1 tsp salt
chopped nuts, if desired
1/2 pkg semi sweet chocolate chips 

I added 1/3- 2/3 cup of old fashioned oats

Heat oven to 375. Mix shortening, sugars, egg and vanilla thoroughly. Stir dry ingredients together, blend in. Mix in nuts and chocolate pieces. Drop tablespoon size dollops  onto prepared baking sheet that has been lined with parchment paper, bake 10-12 minutes until golden brown, but center is still slightly gooey.  The cookies should keep well at room temperature for a couple of days, if you won't eat them that quickly, I advise keeping them in the freezer.  (By the way, they are yummy frozen or warmed in the microwave for just 3-4 seconds).

3  dozen 2 1/2 inch cookies,

**Use soft white wheat

Grind on the “R”  of  the word FINER


Chicken Souvlaki

Let chicken marinate in the refrigerator all day while you're at work, and when you get home it will be ready to grill.

Chicken Souvlaki
(Makes 4-6 servings, recipe created by Kalyn.)

4-6 boneless, skinless chicken breasts

1/2 cup olive oil
1/2 cup fresh squeezed lemon juice
1 T red wine vinegar
1 T finely minced garlic (or garlic puree from a jar)                             
1 T dried oregano (use Greek or Turkish oregano)
1 tsp. dried thyme

Trim all visible fat and tendons from chicken breasts, then cut each bread into about 6 crosswise strips. (I made the strips about 1 inch thick.) Put chicken strips into large Ziploc bag or plastic container with a tight-fitting lid.

Combine olive oil, lemon juice, vinegar, garlic, oregano, and thyme and stir together with a whisk or spoon. Pour marinade into Ziploc bag or plastic container, seal, and squeeze bag or turn container over and shake gently so all pieces of meat are well-coated with marinade. Put into refrigerator and marinate 8 hours or more.

To get ready to grill, remove chicken from refrigerator and let it come to room temperature, then drain chicken pieces and thread onto skewers. I put six pieces on each skewer, and folded over each piece of chicken so it wouldn't spin around on the skewers. Spray grill with non-stick spray or mist with olive oil, then preheat gas or charcoal barbecue grill to medium high. (You can only hold your hand there for a few seconds at that heat.)

Grill skewers about 12-15 minutes, turning often. Souvlaki is done when the chicken is slightly browned and firm, but not hard to the touch.

Photo and This recipe is from Kalyn's Kitchen @ http://kalynskitchen.blogspot.com/
You will find wonderful South Beach Diet Recipes many of which are Diabetic Friendly!

Friday, September 12, 2008

Salsa Chicken

Easy and Delicious Chicken with Mexican flavor!

4 boneless skinless chicken breasts/ or 8 chicken tenders
1/2 Envelope of dry taco seasoning
1 1/2 cups salsa (choose the heat you like, I use mild)
2 cups reduced fat shredded cheddar cheese.

Line a glass baking dish with foil (for easy clean-up)
Pre-heat oven to 425 degrees 

Sprinkle the taco seasoning on both sides of the chicken then place in baking dish.  Pour
salsa over top.  Place in oven and bake for 25 minutes.  Cover with shredded cheese, and bake for 5-8 more minutes until cheese is melted and bubbly.
Serve over shredded lettuce with salsa and fat free sour cream.