Diabetes Friendly Recipes

National Diabetes Awareness Month

You are what you eat. And healthier cooking leads to a healthier lifestyle. This November, Saladmaster is dedicated to helping prevent diabetes by sharing some of our favorite recipes approved by the American Diabetes Association. Ask your Cooking Coach about these recipes and more during your next Cooking Show. And be sure to learn your risk for prediabetes and type 2 diabetes with the American Diabetes Association Risk Test.


Zucchini & Shrimp Stir-Fry

Makes: 4 - 1.5 cup servings | Utensil: 12” Chef’s Gourmet Skillet

Ingredients:
1⁄2 cup chicken or vegetable stock (118ml)
2 carrots, shredded, use Cone #1
1⁄4 cup hoisin sauce (64g)
2⁄3 cup red onion, sliced, use Cone #3
1 tbsp soy sauce (16g)
1 cup snow peas (135g)
2 tsp cornstarch (5g)
2 medium zucchini, cut into noodles/spiralized
3 cloves garlic, minced
1 green onion, sliced, for garnish
1 tsp fresh ginger, minced
1 tbsp sesame seeds, for garnish
1 lb jumbo shrimp, shelled and deveined (1/2kg)
salt and pepper (optional)
2 medium bell peppers, red & yellow, sliced


zucstirfry

Directions:
Preheat skillet over medium-high heat until several drops of water sprinkled in pan skitter and dissipate, approximately 5 - 7 minutes. Add onions to the skillet and saute until they become translucent. Add shrimp, salt and pepper (optional) and saute until the shrimp turns slightly pink, approximately 3 minutes. Remove shrimp and onions from the skillet and place in a bowl. Add bell pepper, carrots and snow peas to skillet. Place cover on skillet and cook for 5 minutes. When Vapo-Valve™ begins to click steadily, reduce heat to low. While vegetables are cooking, combine the chicken/vegetable stock hoisin sauce, soy sauce and corn starch into a small bowl and whisk until combined to make the sauce. Add the sauce to the vegetables and stir until the sauce thickens. Add the cooked shrimp and the zoodles (zucchini noodles) and combine. Place cover on skillet and cook for 5 minutes until zucchini is cooked through. Serve and garnish with green onions and sesame seeds.

Nutritional Information per Serving:
Calories: 222
Total Fat: 4g
Saturated Fat: 1g
Cholesterol: 130mg
Sodium: 826mg
Total Carbs: 22g
Dietary Fiber: 5g
Sugar: 9g
Protein: 20g



Balsamic Chicken & Vegetables

Makes: 6 servings | Utensil: 10” Chef’s Gourmet Skillet, 1.5 Qt. Double Walled Bowl

Ingredients:
1⁄4 cup light Italian dressing (66g)
2 lbs chicken breast tenderloins (3/4kg)
3 tbsp balsamic vinegar (48g)
1 lb asparagus, trimmed ends (1/2kg)
2 tbsp honey (42g)
1 1⁄2 cup matchstick carrots (183g)
1 tsp crushed red pepper flakes (1 3/4g)
1 cup cherry tomatoes, halved (149g)


balchicken

Directions:
Preheat skillet over medium-high heat until several drops of water sprinkled in pan skitter and dissipate, approximately 5-7 minutes. Add tenderloins to skillet and season with salt and pepper. Cover and cook for 7 minutes. In a bowl, add the Italian dressing, honey, balsamic vinegar and crushed red pepper flakes. Whisk until combined. Turn chicken tenderloins and add half of the sauce mixture to the skillet. Cover and cook for 3 minutes. Remove chicken tenderloins from skillet. Add carrots, asparagus and cherry tomatoes. Cover and cook for 5 minutes, or until the vegetables are to your preference. Add chicken back into the skillet and add the remaining sauce mixture to the chicken and vegetables. Cover and warm, approximately 2 minutes.

Nutritional Information per Serving:
Calories: 329 | Total Fat: 7g
Saturated Fat: 2g
Cholesterol: 120mg
Sodium: 447mg | Total Carbs: 14g
Dietary Fiber: 2g | Sugar: 7g
Protein: 48g



Brunswick Stew

Makes: 4 - 1.5 cup servings | Utensil: Saladmaster Food Processor, 4 Qt./3.8 L Roaster with Cover

Ingredients:
4 medium skinless chicken thighs
1 cup water
1 cup frozen corn
2 celery stalks, strung, use Cone #2
28 oz stewed tomatoes with juices
2 potatoes, cubed
1 medium onion, strung, use Cone #2
1 cup frozen lima beans
salt and pepper to taste (if desired)


Brunswickstew

Directions:
Combine celery, onion, chicken thighs and water into the roaster and cover. When Vapo-Valve™ begins to click steadily, reduce heat to low and cook for 45 minutes. Remove chicken from the broth and remove the bones, chop the chicken and return it to the roaster. Add the remaining ingredients, combine and cover. When Vapo-Valve™ begins to click steadily, reduce heat to low and cook for an additional 15 minutes.

Tips: For a vegetarian/vegan option, omit the chicken and add additional vegetables while using a vegetable broth base.

Nutritional Information per Serving:
Calories: 250 | Total Fat: 6g
Saturated Fat: 1g| Cholesterol: 45mg
Sodium: 380mg | Total Carbs: 34g
Dietary Fiber: 7g | Sugar: 8g
Protein: 19g



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