Category Archives: Diabetic Selections

Blackened Salmon With Broccoli Rabe

 Blackened Salmon With Broccoli Rabe

After several consecutive weeks of too much celebrating, (just kidding) I’m trying to focus on eating healthful, clean meals. Tonight, I’m taking advantage of salmon left over from last night’s dinner and pulling together a light, Cajun-inspired dinner that’ll be ready in about twenty minutes.

Blackened fish is so easy that even my kitchen-averse spouse is able to make it. The key to the dish’s healthy flavor is not too much oil and lots of Cajun seasoning, a dynamic mix of seasonings such as salt, garlic, cayenne, chili powder, onion, and paprika. Fill up by pairing the sautéed Broccoli Rabe with some roasted potatoes.

 

Serves 4| Hands-On Time: 20 min| Total Time: 20 min

Blackened Salmon With Broccoli Rabe

 

Ingredients

4 6-ounce pieces skinless salmon fillet

2 tablespoons Cajun seasoning or blackening spice mix

1 bunch broccoli rabe (about 1 pound)

1 tablespoon olive oil

2 shallots, sliced

kosher salt

1/4 cup golden raisins

1 lemon, cut into wedges

 

 

Directions

Heat a large skillet over medium heat.

Coat both sides of the salmon with the seasoning and cook, covered, until opaque throughout and blackened, 3 to 4 minutes per side.

Meanwhile, in another skillet, bring the broccoli rabe and ½ cup water to a simmer.

Cook the broccoli rabe, covered, tossing occasionally, until tender, 3 to 4 minutes. Drain and transfer to a plate.

Wipe out the second skillet and heat the oil over medium heat. Add the shallots and ¼ teaspoon salt and cook until softened, about 3 minutes.

Mix in the raisins and broccoli rabe. Serve with the salmon and lemon.

 

BBq Chicken

Bbq Split Chicken

 

 

 

Ingredients

1 (4 to 6-pound) chicken

 

Marinade:

3 tablespoons olive oil

2 ounces honey

1 bunch freshly chopped cilantro leaves

1 quart buttermilk

 

Rub:

2 tablespoons onion powder

2 tablespoons garlic powder

2 tablespoons paprika

4 tablespoons ground cumin

Salt and freshly ground black pepper

4 cloves fresh minced garlic

 

Basting liquid:

1/2 cup olive oil

3 tablespoons ground cumin

3 tablespoons fennel seed

 

For the marinade:

Mix olive oil, honey and cilantro in a bowl, add buttermilk and mix well.

 

Directions

 

For the rub:

Mix ingredients in a small bowl and set aside until ready to use.

For the basting liquid:

Combine the ingredients in small bowl and place by the grill with a brush for basting.

Place chicken breast down. Grab tail and cut along the back bone, do the same on the other side and remove the back bone.

Add the marinade to a resealable bag and add the chicken.  Let marinate for 1 to 2 hours in the refrigerator.

Remove chicken from marinade and pat skin dry. Coat the skin of the chicken with the rub and carefully place some of the rub under skin. Return to the refrigerator for a minimum of 20 minutes.

Remove the chicken from the refrigerator and place the bone sides down. Tuck legs and wings to breast. Butcher string is great for this, just cross the legs and tie them so that only the joint of the thigh is touching the grill. Grill over direct flame or high heat for 10 to 15 minutes with the grill closed.

After 10 to 15 minutes turn the heat to medium-low or move chicken from direct heat and grill until cooked through, basting every 15 minutes.

When cooked through, Place the chicken, flesh side down, on the grill over high heat to get grill marks.

Serving Suggestion:

 

Salt Substitutes

Salt Substitutes

Salt runs rampant through our diets these days due to an abundance of processed foods. I am a big fan of cooking with salt unless absolutely not necessary. That being said, I have used this mix for years and have never had any complaints.  Many people are suffering from high blood pressure and are trying to reduce their sodium intake.

I love salt.  I mean I really love salt to the point that if the food isn’t salted it isn’t worth eating.  Did I tell you I LOVE salt.
I am trying to season my food with herbs and spices to give it more flavor so I discovered these recipes for a homemade herbal salt substitute–no, lets call it a homemade flavor enhancer!

BUT,  There is more to seasoning food than adding salt. Sodium chloride or salt has an important function in our bodies, however many of us consume more than we need. The recommended daily value of sodium is about 2400 mg and for reference, one level teaspoon of salt has 2300 mg of sodium.  Sodium’s purpose in our bodies is to regulate fluids, muscle contraction, nerve impulses, and blood pressure. If you consume too much sodium, your body will retain too much fluid around your cells increasing blood pressure. High blood pressure is a contributing factor to heart attack and stroke.

no salt

 

 

 

 

 

 

 

 

 

Flavorful Salt Substitute

1 tablespoon garlic powder
1 tablespoon powdered orange peel
1 tablespoon arrowroot powder
1 tablespoon sugar
2 tablespoons ground black pepper
2 tablespoons celery seed
2 tablespoons onion powder
4-½ teaspoons cream of tartar
1 ½ teaspoons citric acid powder
1 teaspoon ground dill weed
1 teaspoon white pepper
1 teaspoon dried thyme
½ teaspoon powdered lemon peel
½ teaspoon dried cayenne pepper

Place all ingredients in an electric blender, and grind them until they turn into fine powder. Store this flavorful salt substitute in a spice container with appropriate size holes, and keep it tightly sealed in a dark, cool location. With this tasty blend, those on a salt-free diet won’t miss regular table salt.

Spicy Salt Substitute

6 teaspoons onion powder
3 tablespoons paprika
3 tablespoons poultry seasoning
2 teaspoons ground oregano
2 teaspoons white pepper
2 tablespoons mustard powder
1 teaspoon chili powder
1 tablespoon garlic powder

Combine these ingredients in spice shaker, and store it in a cool dry location. Use it to enhance the flavor of foods in place of regular table salt.

Zesty Salt Substitute

3 tablespoons dried oregano
3 tablespoons garlic powder
1 ½ tablespoons paprika
1 ½ tablespoons mustard powder
2 teaspoons dried thyme
1 teaspoon onion powder
½ teaspoon ground dill

Place all ingredients in a blender, and grind them until they turn to fine powder. Place this zesty salt substitute in a spice shaker, and those who must eat salt-free foods can use it on their favorite fare to enhance the flavor without adding sodium to their diet.

 

Chicken with Mozzarella Diabetic Friendly!

Chicken with Mozzarella Diabetic Friendly!

Smoked mozzarella and spinach are rolled into chicken breasts that are coated in bread crumbs for this main dish recipe, which is perfect for entertaining.  I’ve included the Nutritional facts for you to see how healthy this really is for everybody!

YIELD: 6 chicken rolls

 

chicken with mozz

 

Nutrition Facts per Serving:

CARB GRAMS PER SERVING: 6

Calories: 274

Protein(gm): 35

Carbohydrate(gm): 6

Fat, total(gm): 11

Cholesterol(mg): 77

Saturated fat(gm): 3

Dietary Fiber, total(gm): 1

Vitamin A(IU): 1895

Vitamin C(mg): 4

Sodium(mg): 368

Calcium(DV %): 182

Iron(DV %): 1

Diabetic Exchanges

Vegetables(d.e): 2

Very Lean Meat(d.e): 5

Fat(d.e): 1

6 skinless, boneless chicken breast halves (1 1/2 pounds)

Salt

Black pepper

1/4 cup finely chopped shallots or onions

1 clove garlic, minced

2 teaspoons olive oil

1/2 10 ounce package frozen chopped spinach, thawed and well drained

3 tablespoons pine nuts or walnuts, toasted

3/4 cup shredded smoked mozzarella cheese (3 ounces)

1/4 cup seasoned fine dry bread crumbs

1/4 cup grated Parmesan cheese

1 tablespoon olive oil

1. Place 1 chicken breast half between 2 pieces of plastic wrap. Pound lightly with the flat side of a meat mallet into a rectangle about 1/8 inch thick. Remove plastic wrap. Season with salt and pepper. Repeat with all chicken breasts.

2. For filling, in a medium skillet cook shallots and garlic in the 2 teaspoons hot oil until tender. Remove from heat; stir in spinach, nuts, and smoked mozzarella. In a shallow bowl combine bread crumbs and Parmesan cheese.

3. Place 2 to 3 tablespoons of filling on each chicken breast. Fold in the bottom and sides; then roll up. Secure with wooden toothpicks.

4. Lightly brush each roll with the 1 tablespoon olive oil; coat with bread crumb mixture. Place rolls seam side down in a shallow baking pan. Bake, uncovered, in a 400 degrees F; oven about 25 minutes or until chicken is no longer pink (170 degrees F). Remove toothpicks before serving. Makes 6 chicken rolls.

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