I'm sure by now everyone has noticed that I love to cook. Now that I'm pursuing my new career as a Dietitian, it only seems right that I get to share my love of food and cooking with others, especially when it involves making some favorite dishes healthier.
For the past 6 weeks, I have been providing individual nutrition counseling as part of my internship to clients diagnosed with Type-2 Diabetes (T2DM). In September I gave my first cooking demonstration to about 10 of my regular clients that was based on a balanced meal of protein, vegetables, fruits, grains and dairy and was suitable for diabetics. Due to popular demand, I have been asked to provide the recipes that I used. Each of the recipes are heart healthy and can fit into any healthy meal plan. I provided the sources of the recipes below each in case you are interested in ordering the books for yourself. This entire meal can be prepared in one hour!
My next cooking demo is later this month and will feature Hispanic cultural favorites just in time for the holidays, and of course, they will be prepared healthy!
Roast Chicken Breast (serves 4)
Maintain flavor and juiciness by seasoning BETWEEN the skin and meat. Season with any dried herb instead of just salt and pepper. Rosemary and tarragon are delicious on chicken!
Ingredients:
2 (10-oz.) chicken breast halves, with skin and bone
1/2 tsp. kosher salt
1/4 tsp. freshly ground black pepper
Olive oil in a pump sprayer
1 Tbsp. minced shallot
2/3 C canned low-sodium chicken broth
1 Tbsp. cold unsalted butter (optional)
1. Preheat the oven to 400 degrees F.
2. Start with one breast at a time: use a small, sharp knife to cut away the skin from the flesh and pull back the skin, keeping it attached at the wide side of the chicken breast. Season the exposed skin with the salt and pepper. Replace the skin, covering the flesh.
3. Arrange the chicken skin side up in a small roasting pan and spray with the oil. Roast until the internal temp of each breast reads 165 degrees F, 35-40 minutes. Transfer to a carving board and let stand for 5 minutes.
4. Pour off all but 1 tsp. of the fat from the pan. Add the shallot to the pan and cook over medium heat, stirring often, about 1 minute. Add the broth and bring to a boil over high heat, scraping up the browned bits in the pan with a wooden spoon. Boil until the broth has reduced by 1/3, about 2 minutes. Remove from the heat. If you wish to thicken the sauce slightly, add the butter to the pan sauce and whisk until the butter melts.
5. Carve the meat from the chicken, discarding the skin and bones. Transfer to dinner plates and drizzle equal amounts of the sauce over each serving. Serve hot.
Nutrition Analysis for Each Serving:
Without butter: 138 calories, 21g protein, 1g carbohydrate, 5g fat, 0g fiber, 62mg cholesterol, 370mg sodium, 400mg potassium. With butter: 165 calories, 21g protein, 1g carbohydrate, 8g fat, 69mg cholesterol, 370 mg sodium, 400mg potassium
From: The Everyday DASH Diet Cookbook, Marla Heller, MS, RD, 2013.
Cauliflower Macaroni and Cheese (serves 8)
This is for the picky eater in your family or if you are just trying to get more vegetables in your diet. Swiss cheese is naturally low in sodium and Cauliflower is considered a "supervegetable" for its high phytochemical, vitamin and mineral content. For added flavor and color, add sliced tomatoes on top before baking.
Ingredients:
1 head cauliflower trimmed and broken into bite-sized florets
1 1/4 C elbow macaroni
Canola oil in a pump sprayer
2 C low-fat milk (1%)
1 Tbsp. cornstarch
1 tsp. dry mustard powder
4 oz. shredded reduced-sodium mild cheddar cheese
4 oz. shredded Swiss cheese
1/4 tsp. freshly ground pepper
1/4 C panko (Japanese-style bread crumbs)
1. Bring a large pot of water to a boil over high heat. Add the cauliflower and cook until crisp-tender, about 5 minutes. Using a wire sieve or skimmer, transfer the cauliflower to a colander; leave the water boiling. Drain well. Pat the cauliflower dry with paper towels.
2. Add the macaroni to the boiling water and cook according to the package directions until it is almost tender, about 7 minutes. Drain well.
3. Preheat the oven to 350 degrees F. Spray a 9x13" baking dish with oil.
4. Pour the milk into a medium sauce pan. Sprinkle in the cornstarch and mustard and whisk to dissolve the cornstarch. Bring to a boil over medium heat, whisking often to avoid scorching. The sauce will thicken when it comes to a boil. Remove from the heat, add the cheeses and pepper, and whisk until smooth. Add the cauliflower and macaroni and mix well. Spread in the baking dish and sprinkle with the panko.
5. Bake until the sauce is bubbling, about 20 minutes. Let stand at room temperature for 5 minutes, then serve hot.
Nutrition Analysis For Each Serving:
234 calories, 13g protein, 23g carbohydrate, 10g fat, 2g fiber, 30mg cholesterol, 88mg sodium, 405mg potassium.
From: The Everyday DASH Diet Cookbook, Marla Heller, MS, RD, 2013.
Confetti Garden Salad (Serves 6)
Fast, fresh, and colorful this recipe uses frozen peas and corn that when thawed, give a nice texture to the salad.
Dressing Ingredients:
3 Tbsp. fat-free or light mayonnaise dressing
1/2 Tbsp. dried dill weed
1/2 Tbsp. Dijon mustard
1/2 tsp. sugar
1/4 tsp. salt
Salad Ingredients:
1 large red bell pepper, chopped
1 medium cucumber, peeled, seeded, and chopped
1 medium rib of celery, chopped
1/2 C frozen green peas
1/2 C frozen whole-kernel corn
1. In a medium bowl, whisk together the dressing ingredients.
2. Add the remaining ingredients. Stir together gently but well.
3. Let stand for 15 minutes to absorb the flavors. Serve within another 15 minutes for the best texture.
Nutrition Analysis For Each Serving:
44 calories, 0g fat, 0mg cholesterol, 199mg sodium, 9g carbohydrate, 2g fiber, 2 g protein
From: Diabetes & Heart Healthy Cookbook, American Heart Association and American Diabetes Association, 2004.
Fresh Fruit Cocktail (Serves 6)
This fresh fruit salad is a great source of vitamins A & C. Makes for a great breakfast, snack or dessert!
Ingredients:
2 large oranges, peeled and cut into pieces
1 C papaya, peeled, seeded, and cubed
1 C ripe mango, peeled and cubed
1/4 C orange, lime or lemon juice
6 sprigs of fresh mint
1. Mix all ingredients and chill. Garnish with mint leaves to serve.
Nutrition Analysis For Each Serving:
60 calories, 0g fat, 0g cholesterol, 0mg sodium, 15g carbohydrate, 2g fiber, 1g protein
From: Cooking for Latinos with Diabetes, 2nd Edition. Olga V. Fuste, MS, RD, CD, 2011.
Cheers!
