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Diabetes: Healthy choices

Manage diabetes without sacrificing great taste.

Roasted corn, black bean and mango salad.

By Patrick Perry

From the March/April 2006 Issue

With one in five Americans over the age of 60 now coping with diabetes, chances are good that you or someone you know lives with the disease. While the statistics are alarming, the good news is that with vigilance, moderate exercise, and tight control of blood sugar levels, people can prevent or significantly lower the risk of serious complications of type 2 diabetes. The key is consistency and timing. By being consistent in the timing and amount of food eaten each day, you can keep your blood sugar within the target range. And by controlling when and how much you eat, you can help control the highs in blood sugar levels that arise after eating and the lows that occur when you haven't eaten for a while.

For homes where diabetes is a daily concern, Post editors present scrumptious, healthy, crowd-pleasing recipes from The Eating Well Diabetes Cookbook. With its award-winning culinary ideas for vegetables, whole grains, fruits, nonfat dairy products, beans, and lean meats, poultry and fish, you can create delicious, mouth-watering menus that the entire family can enjoy.

Zucchini frittata
(Makes 2 servings)

• 4 teaspoons extra-virgin olive oil, divided
• 1 cup diced zucchini (1 small)
• 1/2 cup chopped onion
• 1/2 cup grape tomatoes or cherry tomatoes, halved
• 1/4 cup slivered fresh mint leaves
• 1/4 cup slivered fresh basil leaves
• 1/4 teaspoon salt, divided
• Freshly ground pepper to taste
• 4 large eggs
• 1/3 cup goat cheese (2 ounces)

Heat 2 teaspoons oil in 10" nonstick skillet over medium heat. Add zucchini and onion; cook, stirring often, 1 minute. Cover and reduce heat to medium-low; cook, stirring occasionally, until zucchini is tender, but not mushy, 3-5 minutes. Add tomatoes, mint, basil, 1/8 teaspoon salt and grinding of pepper; increase heat to medium-high and cook, stirring, until moisture has evaporated, 30-60 seconds.

Whisk eggs, the remaining 1/8 teaspoon salt and a grinding of pepper in a large bowl until blended. Add zucchini mixture and cheese; stir to combine.

Preheat broiler.

Wipe out pan and brush with remaining 2 teaspoons oil; place over medium-low heat. Add frittata mixture and cook, without stirring, until bottom is light golden, 2-4 minutes. As frittata cooks, lift edges and tilt pan so uncooked egg will flow to edges.

Place skillet under broiler and broil until frittata is set and top is golden 11/2-21/2 minutes. Loosen edges and slide onto plate. Cut into wedges and serve.

Per Serving:
• Calories: 376
• Carbohydrate: 11 gm
• Cholesterol: 445 mg
• Protein: 21 gm
• Sodium: 591 mg
• Fat: 28 gm
• Fiber: 3 gm
• Diabetic exchange: 2 vegetable + 2 medium-fat meat + 1 high-fat meat + 2 fat

Roasted corn, black bean & mango salad
(Makes 8 servings)

• 2 teaspoons canola oil
• 1 clove garlic, minced
• 1 1/2 cups corn kernels
• 1 large ripe mango (about 1 pound), peeled and diced
• 1 can (151/2 or 19 oz.) black beans, rinsed
• 1/2 cup chopped red onion
• 1/2 cup diced red bell pepper
• 3 tablespoons lime juice
• 1 small canned chipotle pepper in adobo sauce, drained and chopped
• 1 1/2 tablespoons chopped fresh cilantro
• 1/4 teaspoon ground cumin
• 1/4 teaspoon salt, or to taste

Heat oil in a large nonstick skillet over medium-high heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Stir in corn and cook, stirring occasionally, until browned, about 8 minutes. Transfer the corn mixture to a large bowl. Stir in mango, beans, onion, bell pepper, lime juice, chipotle, cilantro, cumin and salt.

Per Serving (generous 1/2 cup):
• Calories: 125
• Carbohydrate: 26 gm
• Cholesterol: 0 mg
• Protein: 4 gm
• Sodium: 245 mg
• Fat: 2 gm
• Fiber: 4 gm
• Diabetic exchange: 1 starch + 1 fruit

Shrimp spedini with basil & peppers
(Makes 12 spedini, for 3 main-dish or 6 appetizers)

• 24 large shrimp, peeled and deveined (about 12 ounces)
• 1 tablespoon lemon juice
• 1 tablespoon extra-virgin olive oil
• 1 clove garlic, minced
• 12 stiff sprigs fresh rosemary, each 4"-5" long
• 1/2 small red bell pepper, cut into 1" triangles
• 1/2 small yellow bell pepper, cut into 1" triangles
• 12 leaves fresh basil, rinsed
• 1/4 teaspoon salt, or to taste
• Freshly ground pepper to taste

Combine shrimp, lemon juice, oil and garlic in a glass bowl and toss to mix. Cover and refrigerate 15 minutes. Drain, discarding marinade.

Preheat grill to medium-high.

To prepare spedini: Strip the leaves off the bottom 2" of each rosemary sprig. Use a wooden or metal skewer to pierce holes in peppers and the shrimp, then thread a piece of red pepper, followed by 2 shrimp (through head and tail), yellow pepper and a basil leaf on each rosemary sprig. Season the shrimp with salt and pepper.

Lightly oil the grill rack (hold a piece of oil-soaked paper towel with tongs and rub it over the grate). Grill the spedini until the shrimp are pink and opaque in the center, 2-3 minutes per side.

Per Serving:
• Calories: 156
• Carbohydrate: 4 gm
• Cholesterol: 172 mg
• Protein: 24 gm
• Sodium: 363 mg
• Fat: 4 gm
• Fiber: 1 gm
• Diabetic exchange: 31/2 very lean meat + 1 fat

Turkey potpie
(Makes 6 servings)

Filling
• 3 teaspoons canola oil, divided
• 1 cup frozen small onions, thawed
• 1 cup peeled baby carrots
• 10 ounces cremini mushrooms, wiped clean and halved
• 2 1/2 cups reduced-sodium chicken broth, divided
• 1/4 cup cornstarch
• 2 1/2 cups diced cooked turkey or chicken
• 1 cup frozen peas, thawed
• 1/4 cup reduced-fat sour cream
• 1/4 teaspoon salt, or to taste
• Freshly ground pepper to taste

Biscuit Topping
• 3/4 cup whole-wheat pastry flour
• 3/4 cup all-purpose flour
• 2 teaspoons sugar
• 1 1/4 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1 teaspoon dried thyme
• 1 1/2 tablespoons cold butter, cut into small pieces
• 1 cup buttermilk or equivalent butter-milk powder
• 1 tablespoons canola oil

To prepare filling: Heat 1 teaspoon oil in a large skillet or Dutch oven over medium-high heat. Add onions and carrots; cook, stirring, until golden brown and tender, about 7 minutes. Transfer to a bowl. Heat the remaining 2 teaspoons oil in the pan over medium-high heat. Add mushrooms and cook, stirring often, until browned and their liquid has evaporated, 5-7 minutes. Return the onions and carrots to the pan. Add 2 cups broth and bring to a boil; reduce heat to a simmer. Mix cornstarch with the remaining 1/2 cup broth; add to the pan and cook, stirring, until the sauce thickens. Stir in turkey (or chicken), peas, sour cream, salt and pepper. Transfer the filling to a 2-quart baking dish.

To prepare biscuit topping & bake potpie: Preheat oven to 400°F. Whisk whole-wheat flour, all-purpose flour, sugar, baking powder, baking soda, salt and thyme in a large bowl.

Using your fingertips or 2 knives, cut butter into the dry ingredients until crumbly. Add buttermilk and oil; stir until just combined. Drop the dough onto the filling in 5 or 6 even portions. Set the baking dish on a baking sheet.

Bake the potpie until the topping is golden and the filling is bubbling, 30-35 minutes. Let cool for 10 minutes; serve.

Per Serving:
• Calories: 375
• Carbohydrate: 39 gm
• Cholesterol: 55 mg
• Protein: 26 gm
• Sodium: 666 mg
• Fat: 11 gm
• Fiber: 4 gm
• Diabetic exchange: 2 starch + 1 vegetable + 3 lean meat

Curried corn & crab cakes
(Makes 4 servings)

• 5 teaspoons canola oil, divided
• 1 cup fresh corn kernels or frozen
• 1/4 cup finely chopped onion
• 1/2 teaspoon curry powder
• 1 clove garlic, minced
• 1 pound lump crabmeat, shells removed
• 1/3 cup reduced-fat mayonnaise
• 2 large egg whites
• 2 tablespoons lime juice
• 3 tablespoons chopped fresh cilantro
• 2 tablespoons chopped fresh mint
• 1/4 teaspoon salt, or to taste
• 1 cup fine, dry, unseasoned bread-crumbs, divided
• Lime wedges

Preheat oven to 450° F. Coat a baking sheet with cooking spray.

Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add corn, onion, curry powder and garlic; cook, stirring often, until vegetables are soft, about 5 minutes. Transfer mixture to a large bowl and let cool completely. Stir in crabmeat.

Whisk mayonnaise, egg whites, lime juice, cilantro, mint and salt in a small bowl. Fold into the crab mixture. Stir in 1/2 cup breadcrumbs. Using about 1/3 cup per patty, form the mixture into eight 3/4"-thick patties. Dredge the patties in the remaining breadcrumbs.

Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add 4 crab cakes and cook until the undersides are golden, 2-3 minutes. Using a wide spatula, turn cakes over onto the prepared baking sheet. Add the remaining 2 teaspoons oil to the skillet and repeat with the remaining 4 crab cakes.

Bake the crab cakes until golden on the second side and heated through, 15-20 minutes. Serve with lime wedges.

Per Serving (2 crab cakes):
• Calories: 343
• Carbohydrate: 29 gm
• Cholesterol: 72 mg
• Protein: 26 gm
• Sodium: 784 mg
• Fat: 14 gm
• Fiber: 2 gm
• Diabetic exchange: 2 starch + 3 lean meat

Fragrant bulgur pilaf
(Makes 8 servings)

• 1 tablespoon extra-virgin olive oil
• 1 medium onion, chopped
• 1 clove garlic, minced
• 1 1/2 teaspoons ground cumin
• 3/4 teaspoon ground cinnamon
• 1/2 teaspoon ground ginger
• Pinch of cayenne pepper
• 1 1/2 cups bulgur
• 2 1/2 cups water
• 1/2 teaspoon salt, or to taste
• 1/2 cup slivered almonds
• 2 cups frozen peas and carrots
• 1 teaspoon freshly grated lemon zest
• 2-3 tablespoons lemon juice
• Freshly ground pepper to taste
• 3 tablespoons coarsely chopped fresh mint or parsley

Heat oil in a large heavy saucepan over medium heat. Add onion and cook, stirring often, until softened, 3-4 minutes. Add garlic, cumin, cinnamon, ginger and cayenne; cook, stirring, until fragrant, about 30 seconds. Add bulgur and stir to coat. Add water and salt; bring just to a simmer. Reduce heat to low, cover and simmer until the bulgur is tender and most of the liquid has been absorbed, 15-20 minutes.

Meanwhile, toast almonds in a small dry skillet over medium-low heat, stirring constantly, until golden and fragrant, 2-3 minutes. Transfer to a plate to cool. Cook peas and carrots according to package directions.

When the bulgur is ready, add lemon zest, lemon juice, pepper, the peas and carrots; fluff and mix with a fork. Sprinkle with mint (or parsley) and the almonds; serve hot.

Per Serving (about 3/4 cup):
• Calories: 176
• Carbohydrate: 28 gm
• Cholesterol: 0 mg
• Protein: 6 gm
• Sodium: 181 mg
• Fat: 6 gm
• Fiber: 8 gm
• Diabetic exchange: 2 starch + 1 fat

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