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Diabetes-Friendly Dinner the Whole Family Will Love!

May 13, 2009
By Linda Gassenheimer

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Listen to Linda's Food Talk show on OURadio.org!

My friend, an art teacher, called me in tears. Her husband had just been diagnosed with type II diabetes. She spent an hour with a dietitian at the hospital, but still didn’t know what to make for dinner. Actually, what to make that was quick and easy and that her husband would eat.

She’s not alone. How many of you know someone, a friend, a family member or perhaps yourself, who are dealing with this disease? It seems to touch everyone. While promoting my latest book, Mix ‘n’ Match Meals in Minutes for People with Diabetes, I was surprised at every interview people came up to me for more information for someone they knew.

Here’s an astounding fact:
According to the American Diabetes Association (ADA), there are about 20.8 million children and adults in the United States who have diabetes and 54 million people who are pre-diabetic.

And another point for all of us:
The ADA says people with diabetes have the same nutritional needs as anyone else. We all need a healthful way to eat.

Here’s a quick, tasty recipe that will please the whole family.

Cheers and bon appetite!

SAUTEED TILAPIA WITH SAFFRON BROCCOLI AND POTATOES AND KIWIS WITH RASPBERRY SAUCE

Steamed broccoli and potatoes take on new flavors with the addition of saffron. This side dish is the perfect accompaniment to a sauteed fish fillet with scallion topping.

Helpful Hints:
• Bijol or turmeric can be substituted for saffron. Although the flavor will be altered, the dish is still very good.
• Tilapia, also known as St. Peter’s fish, is now being farm raised and is available in many supermarkets. It is a flaky-white fish. Any type of non-oily fish fillet can be substituted in this recipe.
• Frozen raspberries are used for the dessert. Make sure they are frozen without sugar syrup.
• Frozen broccoli can be used instead of fresh.
• If you don’t have a steamer, use a large sauce pan and place the potatoes and broccoli in a metal strainer or colander just large enough to sit in the pan with the bottom above the water level.

Countdown:
• Start broccoli and potatoes.
• Make dessert.
• Saute fish.
• Finish broccoli and potatoes.

SHOPPING LIST
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
To buy:
Grocery section: 1 small package saffron threads
Frozen section: 1 package frozen raspberries (not in sugar syrup)
Produce section: 1/2 lb yellow potatoes, 3/4 lb broccoli florets, 1 lemon, 1 small bunch scallions, 2 kiwi fruits,
Seafood: 3/4 lb Tilapia fillets (or other white fish fillet)
Staples: olive oil, salt, black peppercorns


Listen to Linda's Food Talk show on OURadio.org!

Linda Gassenheimer is the author of fourteen cookbooks including her newest, Prevention’s Fit and Fast Meals in Minutes and Mix ‘n Match Meals in Minutes for People with Diabetes. Email Linda at .(JavaScript must be enabled to view this email address). You can visit Linda on her web page at http://www.DinnerInMinutes.com.



SAFFRON BROCCOLI AND POTATOES

3/4 lb yellow potatoes
3/4 lb broccoli florets
1 tablespoon olive oil
1/8 tsp saffron threads (8 to 10 threads)
Salt and fresh ground black pepper
1/2 cup water used for steaming

1. Wash potatoes, do not peel and cut into 1-inch pieces. Place in steaming basket with broccoli. Add 2 inches of water to the base of the steamer or saucepan and add the steaming basket. Cover the pot and bring water to a boil. Steam 10 minutes.

2. Heat the olive oil and saffron in a mixing bowl for 10 seconds in a microwave oven, or place bowl over steamer to warm oil and saffron. Add salt and pepper to taste.

3. When potatoes and broccoli are ready, add 1/2 cup steaming water to the oil in the bowl. Add the potatoes and broccoli and toss well.

Makes 2 servings

Per serving: 249 calories, 69 calories from fat (1 g saturated fat), 0 mg cholesterol, 8 g protein, 41 g carbohydrates, 8 g fiber, 6 g sugars, 52 mg sodium.



SAFFRON BROCCOLI AND POTATOES

3/4 lb yellow potatoes
3/4 lb broccoli florets
1 tablespoon olive oil
1/8 tsp saffron threads (8 to 10 threads)
Salt and fresh ground black pepper
1/2 cup water used for steaming

1. Wash potatoes, do not peel and cut into 1-inch pieces. Place in steaming basket with broccoli. Add 2 inches of water to the base of the steamer or saucepan and add the steaming basket. Cover the pot and bring water to a boil. Steam 10 minutes.

2. Heat the olive oil and saffron in a mixing bowl for 10 seconds in a microwave oven, or place bowl over steamer to warm oil and saffron. Add salt and pepper to taste.

3. When potatoes and broccoli are ready, add 1/2 cup steaming water to the oil in the bowl. Add the potatoes and broccoli and toss well.

Makes 2 servings

Per serving: 249 calories, 69 calories from fat (1 g saturated fat), 0 mg cholesterol, 8 g protein, 41 g carbohydrates, 8 g fiber, 6 g sugars, 52 mg sodium.



SAUTEED TILAPIA

3/4 lb tilapia or other white fish fillet
2 tsp olive oil
Salt and fresh ground black pepper
2 scallions, sliced
1 lemon cut into 4 wedges

1. Rinse fish and pat dry with a paper towel.
2. Heat olive oil in a nonstick skillet over medium-high heat. Add tilapia and saute 3 minutes. Turn and saute 3 minutes. Salt and pepper the cooked side.
3. Sprinkle with scallions, cover with a lid and cook 1 minute.
4. Remove tilapia to two dinner plates and squeeze lemon juice from 2 lemon wedges on top. Serve remaining 2 wedges on plate with fish.

Makes 2 servings.

Per serving: 205 calories, 8 calories from fat (1 g saturated fat), 89 mg cholesterol, 32 g protein, 3 g carbohydrates, 1 g fiber, 1 g sugar, 148 mg sodium.


KIWIS WITH RASPBERRY SAUCE

2 kiwi fruit
1 cup frozen raspberries
Sugar substitute equivalent to 1 tsp sugar

1. Puree the raspberries in a food processor, food mill or through a sieve.
2. Add sugar substitute to the puree and spoon onto 2 dessert plates.
3. Peel and slice kiwis and arrange slices on top of puree.
Makes 2 servings.

Per serviing: 87 calories, 7 calories from fat ( 0 g saturated fat), 0 mg cholesterol, 1 g protein, 21 g carbohydrates, 7 g fiber, 13 g sugar, 5 mg sodium.


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Recent Comments

hi, i too am a diabetic type 2 and was so excited to see the recipes that you suggested, however, my dr. does not allow me any white potatoes or fruit which is very high in natural sugars.  the fish recipe though seems great, quick and easy and i guess i can do the “saffron” broccoli without the potatoes.  thanks what about other side dishes?

susan posted on 07/23 at 08:54 AM.


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