Past Diabetic Recipes

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African Vegetarian Stew

4 small kohlrabies, peeled and cut
1 into chunks
1 large onion, chopped
2 sweet potatoes, peeled and
1 cut into chunks
2 zucchini, sliced thick
5 tomatoes, fresh -or-
16 oz can tomatoes
15 oz can garbanzo beans
1 (chick-peas) with liquid
1/2 cup couscous -or- bulgar wheat
1/4 cup raisins, dark or golden
1 teaspoon ground coriander
1/2 teaspoon ground turmeric
1/2 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cumin
3 cup water

Combine all the ingredients in a large saucepan. Bring to a boil, lower the heat, and simmer until the vegetables are tender, about 30 minutes.
Note: Serve the couscous separately, if desired. Parsnips may be substituted for the kohlrabi.
One Serving = Calories: 241 Carbohydrates: 42 Protein: 8 Fat: 2 Sodium: 22 Potassium: 658 Cholesterol: 0
Exchange Value: 2 Bread Exchanges + 2 Vegetable Exchanges
Source: Holiday Cookbook, American Diabetes Association, ISBN 0-13-024894-0, by Betty Wedman, M.S.,R.D.
Yield: 8 servings

All Purpose Seasoning

2 tablespoon minced dehydrated onion
2 tablespoon seasame seeds
2 tablespoon parsley flakes
2 teaspoon oregano
2 teaspoon garlic powder
1 teaspoon celery seed
1 teaspoon marjoram
1 teaspoon dried basil
1 teaspoon spearmint
1 teaspoon bay leaf powder
1/2 teaspoon dill seed
1/2 teaspoon thyme
1/2 teaspoon coriander
1/2 teaspoon dry mustard
1/2 teaspoon rosemary

In a blender, blend dehydrated onion into finer pieces. Add remaining herbs. Blend to mix well, but do not make into a powder. To keep herbs fresh, store in shaker top bottle with tight fitting lid.
Can be used on all cooking, and at the table too to be used instead of salt. This is also bottled as commerical product called "Instead of Salt" All Purpose Herb Seasoning, if you want to save time.
Yield: 1 3/4 oz or 9 3/4 tablespoon or 29 1/2 teaspoon.
Source: Heathier Eating Guide & Goodbook by George Mateljan

Almond Granola Bars

1 1/2 cup rolled oats
1/4 cup oat bran
1/4 cup finely chopped almonds
1/2 teaspoon ground cinnamon
2 tablespoon vegetable oil plus
1 teaspoon vegetable oil
1/3 cup honey
1/2 teaspoon vanilla extract
1/4 teaspoon almond extract

Preheat oven to 350° F. Spray a baking sheet with non-stick spray.
Combine dry ingredients in a large bowl. Combine remaining ingredients and add to dry mixture. Mix until all ingredients are moistened.
Press mixture into a rectangular shape 7 inches wide and nine inches long. (Wet hands or use one hand and a damp spoon.)
Bake about 12 minutes. Remove from oven and cut into 16 bars using a sharp knife. Separate bars slightly and return to oven for 3 to 5 minutes more. The browner the bottom of the bars, the crisper they will be when cool.
The edges will crumble slightly when cut - set aside for a snack. Remove to a wire rack to cool.
1 bar = 86 calories, 2 grams protein, 4 grams fat, 12 grams carbohydrate, 1 mg sodium, 0 cholesterol, 1 gram fiber. One starch exchange = 15 grams carbohydrate, 3 grams protein, 80 calories One fat exchange = 5 grams fat, 45 calories
Adapted from Oat Cuisine

Chicken And Broccoli (Diabetic)

1 tablespoon cornstarch
1 tablespoon sherry or fat-free chicken broth 2 tablespoon soy sauce
1/2 cup fat-free chicken broth
1/8 teaspoon ground ginger
1/8 teaspoon garlic powder
2 medium-size chicken breast halves without skin or visible fat
1 tbsp. vegetable oil
1/2 cup sliced onions
2 cups (6 oz.) frozen broccoli cuts
1/2 cup fat-free chicken broth

Combine first 6 ingredients and mix until smooth to form a marinade. Bone chicken breasts. Freeze bones for later use in broth and cut chicken into bite-sized pieces. Place in marinade and refrigerate for 1-4 hours. Drain well, reserving marinade for later use.
Fry chicken in vegetable oil in heavy frying pan until clear and firm. Remove chicken from frying pan with a slotted spoon, leaving as much of the fat as possible still in the frying pan. Add onions and broccoli to the fat in the frying pan. Slice any larger pieces to about 1/2-inch thickness. Cook and stir about 1 minute or until broccoli is thawed.
Add broth to vegetables, mix lightly, cover, and simmer for 5 minutes or until the broccoli is crisp-tender. Add marinade and cook and stir over moderate heat until sauce is thickened and clear. Add chicken and reheat to serving temperature. Serve 2/3 cup per serving over rice. Nutritive values per serving 194 CAL 9gm CHO 20gm PRO 8gm FAT 1212mg NA without rice Food exchanges per serving: 1 vegetable, 3 lean meat Low-sodium diets: Substitute 1/4 cup lemon juice for soy sauce and use 1/4 tsp. thyme instead of the ground ginger.
The New Diabetic Cookbook by Mabel Cavaiani

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