Diabetic Delights: A Confessions of a Foodie Offspring

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Friday, June 3, 2016

Friday Recipes - and an Article

An article in The Diabetic News e-newsletter states that scientists from The University of Texas Medical Branch at Galveston have “uncovered a molecular mechanism involved in a common form of heart damage found in people with diabetes.” The UT Galveston research team worked in collaboration with University of Texas at Dallas, Baylor College of Medicine, and University of California San Diego.

According to the article (”Discovery May Prevent or Treat Diabetic Cardiomyopathy”), diabetics “have a two to five times higher risk” of heart diseases. Unhealthy changes called diabetic cardiomyopathy have been seen by physicians for decades. The disorder can lead to heart failure.

To view the article in its entirety, click here.

And now, here are today's six diabetic recipes. Enjoy!

ASPARAGUS POLENTA BAKE

The recipe begins, “If sun-dried tomatoes need to be softened, soak in hot water to cover, 5 to 10 minutes.”

Yield: 6 servings

Source: 1,001 Delicious Recipes for People with Diabetes

View Recipe: http://diabeticgourmet.com/recipes/html/571.shtml

Ingredients

6 ounces portobello mushrooms, thinly sliced

8 ounces asparagus, cut into 1-inch pieces

1-2 teaspoons olive oil

1 package (16 ounces) prepared Italian Herb polenta

1 cup water

1 ounce sun-dried tomatoes (not in oil) (about 8 halves), sliced

1/4 - 1/2 cup (1-2 ounces) shredded Parmesan cheese

Directions

Saute mushrooms and asparagus in oil in large skillet 2 to 3 minutes; cook, covered, until asparagus is crisp-tender, about 5 minutes.

Mash polenta in medium saucepan; mix in water and cook over medium heat, whisking until smooth and hot, about 5 minutes.

Stir in mushrooms and asparagus, and sun-dried tomatoes. Spoon mixture into 4 ramekins or a shallow casserole or quiche dish; sprinkle with Parmesan cheese.

Bake at 425 degrees F. until cheese is browned and polenta puffed, about 20 minutes.

Nutritional Information Per Serving: Calories: 110; Protein: 5 g; Fat: 2 g; Sodium: 94 mg; Cholesterol: 4 mg ; Carbohydrates: 17 g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat

TUSCAN CHICKEN BREASTS WITH POLENTA

Find this recipe at: http://diabeticgourmet.com/recipes/html/250.shtml

Servings: 8

Ingredients

4 cups defatted low sodium chicken broth

1 cup yellow cornmeal

1/2 teaspoon garlic powder

1/2 teaspoon dried Italian seasoning

1/4 teaspoon salt

1/4 teaspoon pepper

8 skinless chicken breast halves (3 pounds)

Nonstick cooking spray

Fresh spinach leaves, steamed (optional)

Tuscan Tomato Sauce (recipe follows below)

Directions

In a large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9x5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.

Heat oven to 350 degrees F. Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast side up, in single layer in 13x9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.

Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.

Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.

TUSCAN TOMATO SAUCE

Makes: About 3 cups

Ingredients

Nonstick cooking spray

1/2 cup chopped onion

2 cloves garlic, minced

8 plum tomatoes, coarsely chopped

1 can (8 ounces) tomato sauce

2 teaspoons dried basil leaves

2 teaspoons dried oregano leaves

2 teaspoons dried rosemary

1/2 teaspoon pepper

Directions

Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.

Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.

Nutritional Information Per Serving: Calories: 240; Protein: 29 g; Fat: 4 g; Sodium: 345 mg; Cholesterol: 69 mg; Carbohydrates: 22 g; Exchanges: 1 Starch/Bread, 2-1/2 Lean Meat, 1-1/2 Vegetable

ASPARAGUS WITH PEANUT SAUCE

Yield: 6 servings

Source: 1,001 Delicious Recipes for People with Diabetes

View Recipe: http://diabeticgourmet.com/recipes/html/567.shtml

Ingredients

2 tablespoons reduced-fat peanut butter

1/4 cup sugar

2-3 tablespoons reduced-sodium tamari soy sauce

3-4 teaspoons rice wine (sake) or dry sherry

1 teaspoon grated gingerroot

1/2 pounds asparagus spears, cooked until crisp-tender, chilled

Directions

Mix peanut butter, sugar, soy sauce, rice wine, and gingerroot until smooth.

Arrange asparagus on serving platter, spoon peanut sauce over.

Nutritional Information Per Serving: Calories: 95; Protein: 5 g; Fat: 2.3 g; Sodium: 246 mg; Cholesterol: 0 mg; Carbohydrates: 15 g; Exchanges: 3 Vegetable, 1/2 Fat

TERIYAKI SESAME VEGETABLES

Yield: 4 Servings

Source: The Best Diabetes Cookbook

View recipe here: http://diabeticgourmet.com/recipes/html/603.shtml

Ingredients

1-1/2 teaspoon vegetable oil

1 teaspoon crushed garlic

Half of a large sweet red or yellow pepper, thinly sliced

Half of a large sweet green pepper, thinly sliced

1-1/2 cups snow peas

1 large carrot, sliced thinly

1/2 teaspoon sesame seeds

Sauce Ingredients:

1 teaspoon crushed garlic

1 tablespoon soya sauce

1 tablespoon rice wine vinegar or white wine vinegar

1/2 teaspoon minced gingerroot

1/2 teaspoon sesame oil

1 tablespoon water

1 tablespoon brown sugar

1-1/2 teaspoons vegetable oil

Directions

Sauce: In a small saucepan, combine garlic, soy sauce, vinegar, ginger, sesame oil, water, sugar and vegetable oil; cook for 3 to 5 minutes or until thickened and syrupy.

In large non-stick skillet, heat oil; saute garlic, red and green peppers, snow peas and carrot, stirring constantly, for 2 minutes.

Add sauce; saute for 2 minutes or just until vegetables are tender-crisp. Place in serving dish and sprinkle with sesame seeds.

Nutritional Information Per Serving: Calories: 128; Protein: 3 g; Fat: 8 g; Sodium: 256 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 13 g; Exchanges: 2 Vegetables, 1-1/2 Fat

TURKEY SLOPPY JOES

Find this recipe at: http://diabeticgourmet.com/recipes/html/278.shtml

Source: The New Soul Food Cookbook for People with Diabetes

Yield: 4 servings

Serving size: 1/2 cup

Ingredients

2 tsp canola oil

1 cup chopped onions

1 cup chopped green bell pepper

1 lb lean ground turkey breast

1 cup tomato sauce

1 tsp brown sugar

1/2 cup catsup

1 tsp red pepper flakes

2 tsp wine vinegar

1/4 tsp pepper

Directions

Heat the oil in a large skillet and sauté the onion and bell pepper until translucent. Add the turkey and cook about 5 minutes. Drain off any fat.

Add the remaining ingredients and mix well. Simmer 15 minutes and serve on buns.

To reduce the sodium content of this recipe, use salt-free tomato sauce.

Nutritional Information Per Serving: Calories: 239; Protein: 27 g; Fat: 6 g; Sodium: 787 mg; Cholesterol: 68 mg; Carbohydrates: 21 g; Exchanges: 1 Starch; 3 Very Lean Meat; 1 Vegetable

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