Cooking For Diabetics

The number of people who are victims of diabetes is growing rapidly, and learning to eat well is an important part of managing the disease. Eating the right foods can help to keep your blood sugar at a proper level, which is the key to controlling diabetes and avoiding diabetes-related problems. African-Americans experience a higher incidence of the disease, doctors say, and many don`t know that they have the chronic condition in which the body does not produce or properly use insulin, the hormone that`s needed to convert sugar, starches and other food into energy.
Although it`s not known what causes diabetes, and there is no cure, it can be controlled, medical experts say, with diet, exercise and, when necessary, medication. When it comes to cooking for diabetics, there are a number of tasty, desirable dishes that contribute to a well-balanced diet. The recipes are a collection of easy-to-make, diabetic-friendly delicacies.



Diabetics don`t have to give up tasty dishes like Rosemary Lamb Chops, doctors say, as long as they eat in moderation.




ROSEMARY LAMB CHOPS

1 teaspoon dried rosemary, crushed
1/2 teaspoon garlic powder
1/4 teaspoon seasoning salt
1/8 teaspoon pepper
4 5-ounce lamb chops
2 teaspoon olive oil

Combine rosemary, garlic powder, seasoning salt and pepper in small bowl. Pat chops dry with paper towels. Sprinkle both sides of chops with seasoning mixture. Cover and refrigerate 1 hour or longer. Heat olive oil in large skillet over medium-high heat until hot. Add the lamb chops and cook on each side until done, about 5 minutes.

Yields 4 servings.






















ISLAND CHICKEN BREAST


2 tablespoons frozen orange juice concentrate
1 teaspoon grated orange rind
1 tablespoon olive oil
2 teaspoons orange fresh lime juice
1 thinly sliced green onion
1 teaspoon ground ginger
1/8 teaspoon ground cloves
2 cloves garlic, minced
salt and pepper to taste
4 4-ounce portions boneless, skinless chicken breast

Combine all ingredients except the chicken breast in a shallow glass dish. Add chicken to marinade. Cover and refrigerate for 1 to 2 hours. Discard the marinade and grill or broil the chicken until done, about 5 to 7 minutes per side.

Yields 4 servings





CATFISH FILLETS WITH SPICY TOMATOES

4 catfish fillets, about 4 ounces each
vegetable cooking spray
1 tablespoon fresh lemon juice
1 teaspoon dried basil, crushed
1/4 teaspoon dried oregano
2 teaspoon olive oil
1/2 cup chopped onion
1/2 cup chopped green pepper
2 cloves garlic, minced
1 15-ounce can Mexican-style diced tomatoes, undrained
6 ripe olives, cut into quarters
Dash cayenne

Heat oven to 350 degrees. Coat a shallow glass dish with vegetable cooking spray. Place the fillets in the dish. Sprinkle with lemon juice, basil and oregano. Set aside. Heat oil in medium skillet over medium heat. Add onion, green pepper and garlic: cook and stir until vegetables are tender, about 5 minutes. Add tomatoes, olive and cayenne. Cook uncovered until sauce is thickened, about 5 minutes, stirring occasionally. Spoon the sauce over fish fillets. Cover with foil and bake until fish flakes easily, about 15 to 20 minutes.

Yields 4 servings.


















VEGETABLE CHOWDER

1 tablespoon olive oil
1 10-ounce package frozen corn
1 cup diced zucchini
1/2 cup chopped carrots
1/2 cup chopped celery
1/4 chopped red pepper
1 medium onion, chopped
2 cloves garlic, minced
1/2 teaspoon dried dill weed
1/4 cup flour
1 cup broccoli flowerets
1 12-ounce evaporated fat-free milk
1 cup low-fat milk
2 cups water
salt and pepper to taste

Heat olive oil over medium heat in large saucepan. Add corn, zucchini, carrots, celery, red bell pepper, onion, garlic and dill weed; cook and stir until vegetables are tender, about 5 minutes. Add the flour and stir to coat vegetables. Add the broccoli, evaporated skim milk, low-fat milk and water. Bring to a boil; reduce heat and simmer for 8 to 10 minutes until slightly thickened, stirring occasionally. Season soup with salt and pepper to taste.