Summer Thai Chicken Stir Fry

Summer Thai Chicken Stir Fry

Makes about 4 servings

4 Boneless Skinless Chicken Breasts, sliced in 1″ strips

2 C Snow Peas (rough estimate)

2-3 Yellow Summer Squash (about 2-3 cups chopped in quarters)

2-3 Carrots, Sliced in thin 2″ strips

2 Tbsp Peanut Butter (preferably natural, no sugar added, maybe just some salt)

1-2 Scallions, chopped (about 1/2-1c)

1-2 Tbsp Fresh Ginger, minced or grated

2 Garlic Cloves, minced

1 Tbsp Coconut Oil (preferably organic unrefined)

1 C Fresh Cilantro, chopped (about a handful)

Chicken broth (preferably organic low sodium, don’t use a can full of salt water, you’d be better off using just water)

Salt and Pepper to taste

  1. Marinate your Meat. Pound chicken inside a ziplock bag to tenderize.
  2. Add Peanut Butter, 1/2 of the Scallions and 1/2 of the Ginger to chicken ziplock and close bag. Work it through with your hands, making sure to coat all the chicken. Place in fridge while you prepare the veggies.
  3. Rinse and Chop the Carrots and Squash.
  4. Heat a very large frying pan or skillet on medium heat. Add a little broth, about 1/4 C. When it’s hot add the rest of the Scallions, Ginger and Garlic. Saute for about 3-5 min til soft
  5. Add Carrots to the pan and cover for 3 minutes, put a little more broth or water in the pan if its dry, but not too much.
  6. Add the rest of the veggies and season with just a touch of salt and pepper.
  7. Add the Coconut Oil and stir to make sure the oil is well distributed. Cook about 5 more min til squash is just softened. Remove from pan and set aside in a bowl.
  8. Add chicken to pan. Cook about 3-5 min, until browned then flip and do the same on the other side until cooked through.
  9. Add the veggies back to the pan, along with the cilantro and stir well to mix all flavors.
  10. Once heated through (about 1 minute), remove from heat and set aside to cool about 5 minutes. This will allow the flavors to melt together for an unbelievable dish.

You can substitute any of your favorite veggies here, or just use the vegetable portion of the dish for a meat free meal, or side.

Get more Diabetic Friendly Recipes here.

**All Recipes are Property of The Diabetic Life**

Want to Make Breakfast in 1 Minute? You Must Check Out This Recipe

I had heard about trying to do this with eggs and just never got around to it. Well now I am so glad that I have because it will make many mornings so easy and quick with very little clean-up.

Egg Omelet Muffin

  • 4 Egg Whites (organic preferably)
  • 1 Whole Egg (organic preferably)
  • 1/4 Cup Almond Milk (regular, or soy is also fine)
  • Tiny sprinkle of Salt, Garlic Powder, Onion Powder, and Oregano (my little secret for my tasty omelets)
  1. Preheat oven to 300 Degrees.
  2. Mix all ingredients well in a bowl.
  3. Spray a Muffin or Cupcake pan with cooking spray.
  4. Add 1/4 of mixture to four muffin cups.
  5. Bake at 300 for about 30 minutes or until set.
  6. Allow to cool enough to safely remove from pan without burning yourself- about 10 minutes.

These tasty cuties (they are cute) can be enjoyed immediately, but the best part about making them in the muffin pan is that they store in the fridge very well for an easy morning breakfast or protein packed snack any time of day!

Any variation can be made with these omelets, another reason why they are so great! You can saute up some onions, spinach or any filling you enjoy in your eggs; they can be made with all whole eggs, or all egg whites. The best part is that they taste good cold so they don’t have to be heated, or you can place in a small pan for about a minute or two on medium heat- just be careful not to burn the eggs since they are already fully cooked. Of course microwaving is always an option, but it is not something that I recommend.

Mexican Inspiration

I have been away from the stove for a while now and I thought it was time to come up with some new dishes. I’m always looking for new inspiration, and you never know where you might find it- this time the refrigerator had my key! I had some leftover salsa from the other day and I thought it would be a good low carb, no fat way to cook boring, boneless chicken breasts.

I had no complements to go with it so I started searching online for some Mexican vegetable dishes. I didn’t have much luck, except for a ton of bean recipes. Since beans are not on my current eating plan, that wasn’t even an option. And if you’ve ever been to a Mexican restaurant there aren’t many options as far as veggies go- maybe a salad or some plantains. I came across many recipes for corn salsa, so I thought how can I do this without going overboard on the sugary corn? hmm…

…Well, since “Little Grandma” used to grow and cook amazing zucchini ever since I was a kid, it’s always been a summer fav of mine. So I combined the two and I have to say it was a beautiful meal. The veggies were awesome and the perfect cooling complement to the spicy, tomatoey chicken.

 

Salsa Chicken

4-6 Boneless Skinless Chicken Breasts

1 Jar Salsa (about 16 oz) or use Homemade Salsa

Cilantro

1-3 Tbsp Cholula Hot Sauce to taste (optional)

  1. Rinse chicken and place in large ziplock bag. Pound to tenderize and thin out each breast.
  2. Chop a good sized handful of cilantro and mix it with the salsa, and hot sauce.
  3. Place in large rectangular Pyrex dish and spoon salsa over top of the chicken, about 3-4 Tbsp per breast.
  4. Cook in oven for about 30 min at 400 degrees, or until done. *

*Make sure all poultry is fully cooked before consuming.

 

Zucchini & Charred Corn Salsa

2 Medium or 4 Small Green Zucchini diced into 1/4 inch cubes

1/2 Onion, diced

1 Clove Garlic, minced

Cilantro

Juice of 1 Lime

2 Small Ears of Corn, oven or grill charred

Vegetable or Chicken Stock

Preheat oven to broil and  place rack on top shelf, making sure there is enough room for corn underneath broiler.

  1. Husk the corn and rinse. Place onto aluminum foil covered baking sheet and put on top shelf. Check every 10 min or so. Once corn begins to brown, carefully turn the corn over to brown other side. Total time is about 30 min.
  2. While corn is in oven cut up zucchini. The easiest way to do this is first to cut width-wise where the zucchini goes from wider to narrower. Then cut in half lengthwise, then in quarters, slicing in the same direction. Slice lengthwise in quarters, the opposite way. Finally chop width-wise into 1/4″ pieces. place in bowl
  3. Sprinkle zucchini with salt, pepper, onion and garlic powder to taste.
  4. Chop a handful of cilantro, add to zucchini and stir everything together
  5. Dice the onion and saute in broth (on Medium heat), adding only very small amounts every couple minutes, totaling about 10 min.
  6. Then add the minced garlic and cook another 2 minutes.
  7. Add the zucchini and cook for a total of about 8-10 min. Do not allow the zucchini to become totally transparent. You want it to have some crunch left to it.
  8. Once the corn is out of the oven, this is a good time to cook the chicken. Reduce the temp to 400, move rack to middle, and place chicken in. Bake about 30 min, or until done and white in center. Fully cook all poultry.
  9. Once corn has cooled, cut it off the cob and place in serving bowl large enough for zucchini as well.
  10. Chop another handful of cilantro and juice the lime over the corn.
  11. Once zucchini is done mix into bowl with corn, cilantro and lime juice. Allow to sit for a minimum of 10 min to allow flavors to meld. Can be served warm or cool, so this can be refrigerated and made ahead of time.

Enjoy!

You may enjoy some other Diabetic friendly low carb recipes.

**All Recipes are Property of  The Diabetic Life**

Recipe #6: Asian Beef

I’m fortunate that most times I go into the food store, I look around and get a feel for what I will cook for the week. I try to find things that I haven’t had in the past few weeks, and incorporate them into my dishes somehow. Last week I had bought a red pepper that I intended to cook with steak. We didn’t eat home much, hence not much cooking, so it was still on the menu for this week.  I looked around Wegman’s and spotted organic white mushrooms: what a perfect combo to my red pepper and steak! And so it began…

Asian Spicy (or not) Beef

  • 8-12 oz  good cut of Beef- I used Organic, grass fed, Top Sirloin
  • 1 Red Pepper
  • 4-5 Scallions, about 1/2 Cup chopped plus extra for garnish
  • 1-2 tsp Fresh Ginger minced
  • 2 cloves Garlic minced
  • about 1/4 Cup Soy Sauce (Bragg’s Liquid Amino’s, or Tamari)
  • 1 small Package Mushrooms, any variety you like
  • 2-3 tsp olive oil
  • Chicken or Veggie Broth
  • Crushed Red Pepper to taste (Optional)
  • Pepper

1.Heat oil  to medium-low heat in large skillet or frying pan and saute Peppers until edges are browned, about 10 min. As pan gets hot and dries out add a touch of broth or water and cover to steam Peppers. Check pan every 2-4 min to be sure peppers don’t burn and add liquid as necessary.

2. When skins begin to peel away from peppers (skin will be all rolled up and a little tough), remove them by using tongs. If they don’t come off easily just leave them.

3. Add Garlic, Ginger, and Scallions to pan with a bit of Broth, if necessary. Add soy sauce and allow to come up to a simmer. More soy sauce can be added according to your taste. If you like it spicy add your Crushed Red Pepper now.

4. Add Steak to pan whole, sprinkle with fresh ground pepper, and cook 3 min each side. Remove from pan and allow to cool.

5. While steak is resting, clean and slice Mushrooms, and add to pan. Stir well, cover and cook about 5 min.

6. While Mushrooms are cooking, Slice your Beef thinly. It should still be pretty red on the inside.

7. Add Beef back to pan and lay each slice on top of the mixture. Cook about 2 min.

8. Turn Beef slices over then remove pan from heat. Meat will continue to cook. If you like it rare, cook less, if you prefer more well done cook just a little more.

9. Stir everything so Beef is coated with sauce and serve. Garnish with freshly sliced Scallions.

I served the Steak with my Roasted Brussels Sprouts recipe.

For more cooking ideas see my list of Healthy Diabetic Recipes.

*All recipes and content are property of The Diabetic Life.

Are your Doctor’s Diet Recommendations confusing you?

As I am always in search of more and better information, I was looking through the selection of books at a local store for Diabetic diet recipes. I was hoping to pick up a few since the whole store was on sale and going out of business. Much to my dismay,  I was so disappointed! I could not beleive how many books there were that suggested such a large intake of carbohydrates for a Diabetic. I picked up one book after another and they all pretty much said the same thing: Eat carbs at every meal-WHAT? Are they crazy? Is it just me? This disappointment deepened this morning upon reading a well known online dieting site. The article had several recipes that were “Diabetes Friendly”. The average Carb content in every one of their suggestions was over 60 grams! Why are they recommending this? Doctors certainly know not to recommend a high sodium diet to someone who has high blood pressure, so why the difference here?

I know I am not perfect, and I did become a carb lover at a very young age, so I fight the urge to eat them every day. But I work hard to keep my blood sugars in check by not overeating the very thing that my body can not break down on its own. I know this is probably too much, but I eat, on average, the same number of carbohydrates in a whole day that these people were suggesting in just one meal. Not only would my blood sugars be out of control, but my weight would be over the top (another thing I have struggled with my whole life). Is it a coincidence that Diabetes is on the rise if this is what they are suggesting to people who already have the disease? I wonder what they think is normal for non-Diabetics.

This is really good motivation for me to continue compiling my recipes to help other Diabetics out there who are just as baffled as me.

Adding foods to your diet

After following a very strict diet for 3 months, I have been slowly adding foods back into my diet. I am trying not to add too many things at one time so I can see how my body reacts, particularly my blood sugar. One staple in my diet previously was yogurt for breakfast. Today was the first day in probably 4 months that I ate yogurt again. I get plain fat free yogurt and add stevia to sweeten it, a few blueberries and a sprinkle of granola (maybe an ounce, no more because of the sugar content). I decided to “splurge” this morning on yogurt because I had gone for a long walk, and my blood sugar was slightly low- 63. The plain yogurt has 11 grams of carbohydrates, and the additions of berries and granola I didn’t count because of the activity and BS level. Well, a 1/2 hour later my BS was 149, so i took 1.3 units of insulin (enough to cover the meal). Then 50 minutes later, BS is even higher- 176! So I took another 0.7 units.

This is not good. I do not think this is something I can add back into my diet. And I can’t figure out what caused the BS to raise so much. I guess it was the granola, but there was very little fat in the meal: fat free yogurt, no fat in berries, and less than 1 gram of fat in the granola.