More Recipes for Diabetics, the Weight Conscious, and Everybody Else

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Dr. Marcantel's recommended recipes for diabetics aren't just for diabetics. Healthy eating is for everyone, so whether you are watching your blood sugars, watching your weight, or just want to do your body a favor, here are some great ideas for eating. Dr. Marcantel is a naturopathic doctor in Mesa, Arizona, and serving Tempe, Chandler, Scottsdale, Gilbert, Apache Junction, Queen Creek, and the greater Phoenix area.

 

 

Cocoa Cookies

Dr. Tina Marcantel

 

2 cups Splenda                                                 1 teaspoon vanilla

1/2 cup cocoa                                                  1/2 cup natural peanut butter

1/2 cup low fat milk                                           3 cups steel cut oats

1/2 cup butter

 

Melt butter in saucepan and blend in Splenda, cocoa, and milk. Boil one minute, stirring constantly. Add remaining ingredients and mix well, then drop on wax paper. Cool in the refrigerator or freezer.

 

 

 

Tarragon Chicken

Dr. Tina Marcantel

 

One source tells us that during the Middle Ages "there was a wide-spread belief that the herb tarragon could not only ward off serpents and dragons, but could also heal snake bites." We don't recommend this meal to get rid of rattlers, but a variety of vegetables combined with the wonderful flavor of tarragon makes this main dish both healthy and tasty.

 

1 medium sized chicken                                        1 small can pimentos

1/4 cup canola oil                                               1/4 cup whole wheat flour

1 cup chopped onion                                           1/2 cup celery

1 cup chopped bell pepper                                    seasoning

1 cup fresh mushrooms                                        1/2 teaspoon tarragon

1 small can tomato paste                                     brown rice

 

Cut up and pan fry chicken until brown. Stir in flour. Let brown, then add water to make gravy. In another pan brown onions, bell pepper, and celery, then add tomato paste, mushrooms, seasonings, and tarragon. Add this to chicken and gravy. Bake 30 minutes at 350 degrees. Serve over brown rice.

 

 

 

Low-Carb Enchiladas

Dr. Tina Marcantel

 

The whole wheat tortillas used in this recipe contain 8 grams of fiber each. (I like to use South Beach Diet brand tortillas.) 

1/2 dozen whole wheat low-carb tortillas                1 28 oz.  can enchilada sauce*

1 lb lean ground beef                                           1 large can black olives

1/2 cup finely chopped onions                               1 small can diced green chile peppers

2 cups shredded cheese                                       

 

*I use Las Palmas enchilada sauce because it contains no corn starch. Be sure to read the ingredients; corn starch or sugars add carbohydrates!

 

Brown beef and drain fat. Sautee onions until browned. Dip tortillas in sauce to soften. Stuff tortillas with beef, cheese, olives, onions, and peppers. Roll and place seam down in baking pan. Pour any remaining sauce and olives in pan. Top with remaining cheese. Bake 15 minutes at 350 degrees. If desired, add a dollop of fat-free sour cream to each enchilada.

 

 

 

Turkey Fried Rice

Dr. Tina Marcantel

 

This dish is complete with protein, complex carbohydrates, healthy oil, and vegetables.

 

1 large broasted turkey breast*                              1 can bean sprouts          

2 tablespoons canola oil                                        1 package fresh broccoli (steamed in microwave) 

2 eggs                                                               1 can water chestnuts

2 cups cooked brown rice

 

*I buy mine at the grocery store already cooked.

 

Chop turkey breast. Sautee onions in oil. Add eggs and cook until firm. Add rice and stir. Add bean sprouts, broccoli, water chestnuts. Stir. Season with Tony Chachere's Creole Seasoning. Add turkey. Serves four.

 

 

Chicken with Curry

Constance Pfeffer

 

Lots of great fiber, protein, and antioxidants in this yummy-tasting entree!

 

1 cup Dr. Marcantel's cream of vegetable soup                powdered curry

3 slices toasted Ezekiel's bread (may use whole wheat)     salt and pepper to taste

2 chicken breasts                                                       low salt soy sauce

1/2 cup chopped onions                                               2 cups brown rice

1 pod chopped garlic

 

Sautee onions and garlic in pan. Put toasted bread into blender on high to make coarse bread crumbs. Cut chicken breast into 2" thick pieces and roll them into bread crumbs. Sautee chicken together with onion and garlic. Add rice. Mix 1 teaspoon curry powder into soup. When chicken is brown, add 1 cup soup with curry and simmer. Add salt and pepper and soy sauce to taste. Simmer for 15 minutes longer. (Serves 3-4 people.)

 

 

 

 

 

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