Video Diabetic Cooking Tips for healthy recipes

Cooking with specific techniques will help you cut out all the unnecessary fat and cholesterol. This video show you the exact cooking techniques for diabetics.
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Oven fried chicken for diabetes

1/3 cup dry unseasoned bread crumbs
2 teaspoons sesame seeds
1 1/2 tablespoons grated Parmesan cheese
1/4 cup fat-free mayonnaise (not salad dressing mayonnaise)
1/4 teaspoon salt
1/8 teaspoon garlic powder
2 dashes cayenne pepper
1/4 teaspoon poultry seasoning
4 (4 ounces each) boneless, skinless chicken breast halves
Cooking spray

Preheat oven to 425°F. Place bread crumbs, sesame seeds, and Parmesan cheese in a large zip-top bag and shake gently to combine.

In a small bowl, whisk together mayonnaise, salt, garlic powder, cayenne pepper, and poultry seasoning. Using a pastry brush, coat both sides of each piece of chicken with the mayonnaise mixture. Place chicken, one piece at a time, into the bread crumb mixture in the zip-top bag, seal, and shake to coat chicken well. Transfer chicken to a foil-lined baking sheet coated with cooking spray. Spray chicken evenly with cooking spray.

Bake for 20 to 25 minutes or until juices run clear and chicken is no longer pink in the center.

Yield: 4 servings
Serving Size: 1 chicken breast half
Nutrition Facts

Per Serving:
Calories: 238
Carbohydrate: 9 g
Protein: 37 g
Fat: 6 g
Saturated fat: 2 g
Sodium: 446 mg
Fiber: 1 g
Exchanges per serving: 5 very lean meat, 1/2 starch, 1 fat
Carbohydrate choices: 1/2

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potato–broccoli soup

1 can (14 ounces) fat-free, reduced-sodium chicken broth
1 large onion, chopped
4 medium potatoes (about 7 ounces each), peeled and coarsely diced
1 1/2 cups fat-free half-and-half
2 teaspoons butter-flavor granules (such as Butter Buds)
1/2 teaspoon salt
1/8 teaspoon black pepper
10-ounce package frozen chopped broccoli, partially thawed
1/2 cup finely shredded reduced-fat sharp Cheddar cheese
1/2 cup chopped green onions

Combine chicken broth, chopped onion, and diced potatoes in a large pan. Cover, bring to a boil, reduce heat to a simmer, and cook for 20–25 minutes, or until potatoes are very tender when pierced with a fork. Drain off liquid and reserve. Remove 2 cups of potato and onion mixture and set aside. In the pan, mash the remaining potato mixture with an electric mixer. Mix in cooking liquid. Whisk in half-and-half, butter-flavor granules, salt, and pepper. Break apart broccoli. Stir broccoli and reserved potatoes and onions into soup. Return to stove, cover, and cook at a gentle simmer for 10–15 minutes, or until soup is heated through and broccoli is tender; stir periodically to prevent sticking. Spoon 1 cup into each bowl and sprinkle with cheese and chopped green onions.

Yield: 6 1/2 cups
Serving Size: 1 cup
Nutrition Facts

Per Serving:
Calories: 182
Carbohydrate: 33 g
Protein: 8 g
Fat: 2 g
Saturated fat: 2 g
Sodium: 390 mg
Fiber: 5 g
Exchanges per serving: 2 starch, 1/2 vegetable, 1/2 fat
Carbohydrate choices: 2 1/2

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Braised chicken with mushrooms and onions

1. 1/4 cup all-purpose (plain) flour
2. 1 teaspoon salt
3. 1/2 teaspoon freshly ground black pepper
4. skinless, bone-in chicken breast halves, about 3/4 pound total weight, each cut in half crosswise
5. 2 skinless, bone-in chicken thighs
6. 2 chicken legs
7. 1 1/2 tablespoons olive oil or canola oil
8. 1 shallot, chopped
9. 1 pound small white button mushrooms, brushed clean
10. 1/2 pound peeled pearl onions
11. 3/4 cup vegetable stock, chicken stock or broth
12. 1/2 cup port or dry red wine
13. 2 tablespoons balsamic vinegar
14. 2 tablespoons chopped fresh thyme, plus sprigs for garnish

Directions

In a shallow dish, stir together the flour, 1/2 teaspoon of the salt, and 1/4 teaspoon of the pepper. Dredge the chicken pieces in the seasoned flour.

In a large, heavy saucepan or Dutch oven, heat the oil over medium-high heat. Add the chicken and cook, turning once, until browned on both sides, about 5 minutes total. Transfer to a platter.

Add the shallot to the pan and saute until softened, about 1 minute. Add the mushrooms and saute until lightly browned, 3 to 4 minutes. Stir in the onions and saute until they begin to pick up some brown color, 2 to 3 minutes.

Stir in the stock and wine and deglaze the pan, stirring with a wooden spoon to scrape up any browned bits. Return the chicken pieces to the pan, and bring to a boil. Cover, reduce the heat to low, and simmer, stirring occasionally, until the chicken and vegetables are tender, 45 to 50 minutes. Stir in the vinegar, the chopped thyme, and the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper.

To serve, divide the vegetables among warmed shallow individual bowls. Top each portion with 2 pieces of chicken, 1 light meat and 1 dark. Garnish with thyme sprigs. Serve immediately.

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Herb Roasted Cornish Hens

Ingredients

• 2 Cornish hens
• salt to taste
• ground black pepper
• 2 cloves garlic, sliced
• 2 teaspoons minced, fresh rosemary leaves
• 2 teaspoons minced, fresh thyme
• 1 bay leaf
• 2 shallots, roughly chopped
• 1 1/2 carrots, roughly chopped into 1" pieces
• 1 1/2 stalks celery, roughly chopped into 1" pieces
• 1 lemon

Instruction

1. Preheat the oven to 375°F.
2. Rinse the Cornish hens with cold water and pat dry. Season with salt and pepper inside and out.
3. Stuff the insides of the hens with garlic, rosemary, thyme and 1/2 bay leaf each. Place a few pieces of shallots, carrots and celery in the cavity.
4. Scatter the rest of the shallots, carrots and celery on the bottom of a roasting pan. Place the hens on top of the vegetables.
5. Squeeze juice from the lemons all over the hens and add 1/2 to each hen cavity. Roast in the oven until the hens are golden brown and crisp and the juices run clear when the thigh is pierced with a sharp knife, about 45 minutes.
6. Transfer the hens to a serving platter and let rest for about 5 minutes. Remove the skin from the hens and cut each one in half.

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Banana Vanilla Breakfast Trifle

Breakfast Trifle
1 (32-ounce) container non-fat plain yogurt
1/2 cup SPLENDA® Granular
2 teaspoons vanilla extract9 slices Italian style or other white bread, crusts removed
1 (16-ounce) package frozen dark pitted sweet cherries, thawed and drained
5-7 Red Grapes
1 (12-ounce) package frozen unsweetened raspberries, thawed
1 (15-ounce) can, no sugar added cling peaches, drained
1 banana, thinly sliced.
3-4 medium size Strawberry
2 tablespoons SPLENDA® Granular

Directions:
1. Blend 1/2 cup of SPLENDA® Granular, plain yogurt, and vanilla extract together in a medium sized mixing bowl.
2. Cut bread into rectangles.
3. Gently mix together raspberries and 2 tablespoons SPLENDA® Granular.
4. Do not drain raspberries.

Assembly:

1. Pour 1/2 cup of yogurt mixture in the bottom of the glass bowl.
2. Place 1/3 of the sliced bread on top of the yogurt mixture.
3. Top bread with 1/3 of the peaches, 1/3 of the cherries and 1/3 of the raspberries. Drizzle about 1/3 of the raspberry juice onto the bread.

4. Place 1/3 of the thinly sliced banana on top of the raspberries.

5. Pour 1/3 of the yogurt mixture over the bread and fruit.

6. Repeat steps 2 - 5 two more times, ending by pouring the remaining yogurt over the fruit.

7. Cover and refrigerate for at least 2 hours or overnight, allowing the bread to fully absorb the fruit juices.

Serving Suggestions:

1. Top with fresh fruit as a garnish before serving. Sliced Kiwi and strawberries make an excellent garnish.

2. This can also be prepared in individual portions following the same layering technique. Use wine glasses instead of a large glass bowl.
Makes approximately 10 (8-ounce) servings.
Nutrients Per Serving:Total Calories 180, Calories From Fat 5, Cholesterol 0 mg, Sodium 160 mg, Total Carbohydrate 35 g,Dietary Fiber 2 g, Sugars 23 g, Protein 7 g, Total Fat 0.5 g.
Exchanges Per Serving: 1 fruit, 1 starch, 1/2 fat-free milk.

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Strawberry Almond Chiffon Pie for Diabetics

An easy to prepare strawberry flavored pie that needs no baking. A great summertime dessert that can be made ahead. Garnish with fresh berries, if desired.

Strawberry Almond Chiffon Pie

1 (8-ounce) package reduced fat cream cheese, softened
1/2 cup Equal® Spoonful*
2/3 cup strawberry spreadable fruit
1/2 teaspoon almond extract
3 cups frozen light whipped topping, thawed
1 prepared graham cracker crust (6-ounces or 9-inch)
Additional whipped topping (optional)
Fresh whole strawberries (optional)

1. Beat cream cheese in medium size bowl with electric mixer until fluffy. Mix in Equal® until blended.
2. Beat in spreadable fruit and almond extract until combined. Gently fold in whipped topping. Spoon into prepared crust.
3. Refrigerate several hours or overnight. Serve each piece garnished with a dollop of whipped topping and a fresh strawberry, if desired. Refrigerate any leftovers.

Makes 10 servings.

* May substitute 12 packets Equal sweetener

Nutrition Information Per Serving:
calories 233, protein 3 g, carbohydrate 28 g, fat 12 g, cholesterol 13 mg, sodium 204 mg.

Food Exchanges: 2 starch, 2 fat.
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