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Easy Healthy Diabetic Recipes


Gazpacho Salsa

  • 2 cups V8 juice
  • 1 pound tomatoes
  • 1 can (15 oz) garbanzo beans or chickpeas, rinsed & drained
  • 1 cup fresh or frozen corn
  • 1 medium green pepper
  • 1 small cucumber
  • 1/2 cup salsa
  • 1/4 cup chopped green onions
  • 1 tablespoon lime juice
  • 2 garlic cloves
  • 1/2 teaspoon sugar
  • 1/8 teaspoon pepper

Seed and chop tomatoes. Chop green pepper, dice cucumber and mince garlic cloves. In a bowl, combine all ingredients. Cover and refrigerate for at least 1 hour. Yield: 14 servings, 1/2 cup each.

Nutritional Analysis:
Calories – 69
Fat – 1gm
Sat Fat – Trace
Cholesterol – 0
Sodium – 221mg
Carbs – 14gm
Fiber – 3gm
Protein – 3gm

Diabetic Exchanges:
1 Vegetable
1/2 Starch

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Authentic japanese meat recipes



Niku-Jaga (Simmered Potatoes and Beef)


3-4 potatoes (about 500g/1 lb.)
1 onion (200g/7 oz.)
400g/14 oz. thinly sliced beef

Simmering liquid
1/4 and 2-1/2 C niban dashi
1 T sugar
4 T mirin
3 T sake
4 T Soy Sauce

8 snow peas

Peel and quarter the potatoes. Soak in water for 5 minutes, then drain. Cut the onion into 6 to 8 wedges.
Cut the beef into bite-size pieces. Combine the simmering liquid ingredients in a large saucepan, except for the 2 -1/2 C of dashi. Bring to a boil, then add the beef. Continue to cook until done, then remove meat and set aside.
Skim off the foam. Add the potatoes and 2-1/2 C dashi and bring to a boil. Reduce heat to medium and cover with a drop-lid and the pan lid.
When potatoes are tender, add the onion and reduce heat. Continue to simmer until the liquid is reduced.
Return the beef to the pan and gently shake the pan to evenly coat the ingredients with the simmering liquid. The liquid should be almost gone.
Trim the peas and boil in lightly salted water for 1 to 2 minutes. Drain and cool. Cut in half diagonally and use as a garnish.

Instead of a wooden drop-lid, you can also use a circle of baking paper or aluminium foil slightly wider than the pot. Cut a few holes in it to allow the steam to escape, and place it over the simmering ingredients, smoothing the edges along the sides of the pot.
If you use a wooden drop-lid, make sure to wet it first to prevent stains or absorption of the simmering liquid.
Carrots also may be added to this dish. Pork may be substituted for the beef and green peas for the snow peas.
Substitute 2 3/4 C niban dashi with 1 1/2 t Katsuo-Dashi + 2 3/4 C water

Roast Stew

(serves 6)
2 T vegetable oil
1/2 T paprika
2 lb. lamb, cut into bite-sized pieces
1 red onion (7 oz.), peeled and finely chopped or grated
1 whole bulb garlic, smashed
1-1/4 C beer
1 carrot (6 oz.), peeled and grated
1 T orange juice
1/3 C + 1 T Soy Sauce
Generous 2 T brown sugar
1/2 t coriander, ground
1 bay leaf
2 whole cloves
Pinch each of salt, pepper and cumin seed powder
1/2 red chili pepper
5 C cooked rice (made with 2-1/2 C rice)

Heat the oil and paprika in a large skillet and fry the meat with the onion and garlic until the onions are transparent. Add the beer, carrot, juice, soy sauce, brown sugar, coriander, bay leaf and cloves.
Season with the salt, pepper and cumin seed powder and cook for about 2 hours over low heat until the meat is tender and the sauce thickened.
Ten minutes before removing from the heat, add the red pepper and another pinch of cumin to taste.
Before serving discard the cloves, red pepper and bay leaf. Serve with cooked rice.

Kushiyaki (Tasty Tidbits on Skewers)

(serves 4)
1 long onion, or 2 leeks
4 asparagus spears
8 thin slices of beef, 5cm (2inch) wide
2 packages enokidake mushrooms
4 slices of bacon
8-12 shrimp
2 bell peppers, each cut into six to eight pieces
8 shiitake mushrooms, stemmed
8 cherry tomatoes

Grated daikon
Grated fresh ginger
Shichimi togarashi (seven-spice chili pepper)

Cut long onion or leeks into 5cm (2-inch) length.
Parboil asparagus in lightly salted water for 3 minutes, cut into 6cm (2-1/2inch) lengths, and roll 2 sections inside each slice of beef.
Trim the base of the enokidake and roll a small bunch inside each slice of bacon.
Remove heads from the shrimp and devein.
Thread three or four items on a skewer and grill 15cm (6 inches) from a high flame (or in a broiler) for 5 minutes until lightly browned.
Sprinkle with the seasonings of your choice.

Stew Alsace-Style

(serves 6)
500g (1 lb. approx.) pork (shoulder)
500g (1 lb. approx.) beef
500g (1 lb. approx.) lamb
1 + 3 red onions, peeled
2 cloves garlic, peeled
1 bouquet garni (thyme, bay leaf, parsley)
Crushed black peppercorns
4 T Soy Sauce
2 C fruity white wine (Alsace or German)
1kg (2 lb.) firm potatoes

Cut meat into cubes, place in deep earthenware dish together with one onion, crushed garlic, and bouquet garni.
Season with pepper and soy sauce, cover with white wine.
Cover dish and leave overnight to marinate in refrigerator.
Next day, drain meat, saving marinade.
Peel potatoes, slice; cut three onions into rings.
Grease bottom of baking dish and lay in potatoes; season with pepper, then layer with meat, followed by a layer of onions.
Continue to layer alternately until all ingredients are used up. Add the bouquet garni.
Cover with remaining wine and marinade.
Cover, bring to boil before placing in pre-heated oven at 175C/350F.
Bake for at least 2-1/2 hours.

Pork Medallions in Wine

(serves 4)
1 white of leek
1 celery stick
1 young carrot
250g (8 oz.) button mushrooms
2 shallots, peeled
2 tomatoes, skinned and seeded
2 firm apples
15g + 85g (3 oz.) butter or margarine
2 T + 1 T Soy Sauce
1 glass dry white wine
200ml (16 fl. oz.) double cream
4 pork medallions (about 150g/5oz. each)
Freshly milled white pepper

Finely dice vegetables and apples.
Melt 15g butter and briefly brown the apples and vegetables.
Add 2 T of soy sauce and the white wine; allow to simmer while covered.
Stir in the cream and allow to thicken over the heat.
In a clean saucepan, heat 85g butter, season the meat with white pepper and 1 T soy sauce and fry until cooked.
Drain and serve with the fruits and vegetables.


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Baking Tips


[blockquote size=”full” align=”left|right” byline=”J.R.R. Tolkien”]“The proper ingredients, equipment, storage, and freezing techniques can make or break your cookies. Read on for the low-down on baking secrets.”[/blockquote]

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