THE DIABETIC NEWSLETTER

December 02, 2013 - Volume XIV; Issue #24

From Diabetic Gourmet Magazine -- http://DiabeticGourmet.com

Online Version: http://diabeticnewsletter.com/2013-12-02-dnl.shtml

Daily recipes on Twitter: http://twitter.com/diabeticgourmet

Like us at: http://facebook.com/DiabeticGourmetMagazine

---- Advertisement --------------

Great News for Sufferers of Nerve Pain:

2 Capsules Twice Daily Can Change Your Life.

Now is the best time to learn about an all-natural formula

with ingredients backed by many medical clinical studies.

See how these ingredients have been shown to improve

neuropathy symptoms and let you return to a normal life.

Four out of five of our customers have already

discovered how these ingredients will:

- Reduce or eliminate numbness & tingling in hands, feet & legs

- Lessen or eliminate the pain and burning sensations

- Support & strengthen nerves and nerve linings

- Reduce stress and anxiety

- Improve balance and coordination

Neuropathy Support Formula is a capsule you take twice daily that

uses ultra-high doses of benfotiamine(B1) and methylcobalamine

(B12) combined with a super anti-oxidant that makes

the formula 12 times more effective. No side effects.

And it's backed by our 1-year money-back guarantee

See http://neuropathytreatmentgroup.com/dn to learn more

about this product and to claim your FREE trial bottle.

Limit one (1) FREE bottle per customer and per household.

---- End of Advertisement -------

TABLE OF CONTENTS:

=========================

In The News

Feature Recipes:

- Spicy Chicken with Peppers

- Low-Fat Buffalo Wings (w)

- Broiled Crab Cakes

- Crabmeat Salad (w)

- Pork Tenderloin with Country Mustard Cream Sauce

- Cinnamon Apple Pork Tenderloin (w)

- Tandoori Shrimp

- Kung Pao Shrimp (w)

Diabetes 101:

- How Food Affects Your Blood Glucose

- Tips to Control and Maintain Blood Sugar for Life (w)

Food and Cooking:

- Savoring The Slow-Cooked Meal

- Indian-Style Braised Chicken (w)

- Tandoori Chicken Skewers with Mint Raita (w)

Diabetes Q and A:

- Is it true that fish oil supplements can help me lose weight?

- A Fresh Way With Fish (w)

- A Classic Pairing: Baked Fish with Herbs (w)

Diabetes Related Explanations & Definitions

Special Sponsor's Message

Newsletter Information; Removal Link

=========================

IN THE NEWS

=========================

Drug Interactions Causing Significant Impact on Statin Use

http://thediabeticnews.com/news/1960.shtml

Get the news while it's still news! Subscribe for free to

"The Diabetic News" or read online at http://TheDiabeticNews.com

=========================

THIS WEEK'S RECIPES

=========================

Find more recipes at http://DiabeticGourmet.com/recipes

---------------------

SPICY CHICKEN WITH PEPPERS

Yield: 6 servings

Source: "200 Healthy Recipes in 30 Minutes or Less!"

Info: http://diabeticgourmet.com/book_archive/details/74.shtml

INGREDIENTS

- 1 tablespoon peanut oil

- 3 garlic cloves, minced

- 3 small red chili peppers, minced

- 3 chicken breasts, boned, skinned,

halved, and cut into 2-inch pieces

- 2 tablespoons low-fat, low-sodium chicken broth

- 1 each small red and green pepper, sliced thin

- 1 cup sliced celery

- 1/2 cup sliced scallions

- 1 tablespoons lite soy sauce

DIRECTIONS

In a wok, heat the oil over medium-high. Add the garlic and chili

peppers and stir-fry for 30 seconds. Do not let the mixture burn.

Add the chicken and stir-fry for 5-8 minutes until it is

opaque. Push the chicken up on the sides of the wok.

Add the chicken broth to the wok. Stir-fry the peppers for

4 minutes. Add the celery and scallions and stir-fry for 2 minutes.

Push the chicken back to the center of the wok.

Add the soy sauce. Cover and steam for 2 minutes.

Nutritional Information Per Serving: (1 cup (3 ounces chicken)):

Calories: 190, Fat: 6 g, Cholesterol: 73 mg, Sodium: 185 mg,

Carbohydrate: 7 g, Dietary Fiber: 1 g, Sugars: 3 g, Protein: 28 g

Diabetic Exchanges: 4 Very Lean Meat, 1 Vegetable, 1/2 Fat

Also Try: "Low-Fat Buffalo Wings"

http://diabeticgourmet.com/recipes/html/658.shtml

-------------------------------------------------------------

BROILED CRAB CAKES

Yield: 6 servings

Source: "200 Healthy Recipes in 30 Minutes or Less!"

Info: http://diabeticgourmet.com/book_archive/details/74.shtml

INGREDIENTS

- 1-1/2 pound backfin crabmeat, cartilage and shells removed

- 2 tablespoons low-fat mayonnaise

- 2 tablespoons Dijon mustard

- 3 tablespoons minced onion

- 1 egg

- Dash Tabasco sauce

DIRECTIONS

Combine all ingredients and shape into 6 patties.

Broil 6 inches from heat source, 3 minutes per side,

until golden brown. Serve immediately.

Nutritional Information Per Serving (3 ounces):

Calories: 131, Fat: 4 g, Cholesterol: 132 mg, Sodium: 375 mg,

Carbohydrate: 1 g, Dietary Fiber: 0 g, Sugars: 1 g, Protein: 20 g

Diabetic Exchanges: 3 Very Lean Meat, 1/2 Fat

Also Try: "Crabmeat Salad"

http://diabeticgourmet.com/recipes/html/320.shtml

-------------------------------------------------------------

PORK TENDERLOIN WITH COUNTRY MUSTARD CREAM SAUCE

Yield: 6 servings

Serving Size: 3-4 ounces pork with 1/4 cup sauce

Source: "200 Healthy Recipes in 30 Minutes or Less!"

Info: http://diabeticgourmet.com/book_archive/details/74.shtml

INGREDIENTS

- 2 teaspoons olive oil

- 1-1/2 pound pork tenderloin, cut into 3 to 4 ounce fillets

- 1 cup diced onion

- 1 (12 ounce) can evaporated skim milk

- 2 tablespoons coarse Dijon mustard

- 2 teaspoons fresh chopped rosemary

- 2 teaspoons minced chives

- 1/4 cup minced parsley

- Fresh ground pepper to taste

DIRECTIONS

In a large skillet over medium hat, heat the olive oil. Add

the pork slices and saute on each side for 6-7 minutes until

no pink remains. Remove the pork from the skillet.

In the pan drippings, saute the onion for 10 minutes. Add

the evaporated milk, mustard, and rosemary. Bring to a boil,

then lower the heat to simmer. Add the pork and simmer for

5 minutes. Add the chives and parsley. Grind in the pepper

and simmer for 3 more minutes.

Nutritional Information Per Serving:

Calories: 212, Fat: 6 g, Cholesterol: 68 mg, Sodium: 177 mg,

Carbohydrate: 10 g, Dietary Fiber: 1 g, Sugars: 7 g, Protein: 28 g

Diabetic Exchanges: 4 Very Lean Meat, 1/2 Starch, 1/2 Monounsaturated Fat

Also Try: "Cinnamon Apple Pork Tenderloin"

http://diabeticgourmet.com/recipes/html/171.shtml

-------------------------------------------------------------

TANDOORI SHRIMP

Yield: 6 servings

Source: "200 Healthy Recipes in 30 Minutes or Less!"

Info: http://diabeticgourmet.com/book_archive/details/74.shtml

INGREDIENTS

- 3 tablespoons coarsely chopped ginger

- 1 medium onion, coarsely chopped

- 6 garlic cloves

- 1/4 cup olive oil

- 1-1/4 cups plain low or nonfat yogurt

- 2 tablespoons ground cumin

- 1 teaspoons turmeric

- 2 teaspoons paprika

- 1 teaspoon cayenne pepper

- 1-1/2 pounds shelled and deveined large shrimp

DIRECTIONS

Combine all marinade ingredients in a food processor or

blender. Marinate the shrimp for 4 hours. Grill the shrimp

for 3 minutes 6 inches from the heat source.

Nutritional Information Per Serving (4 ounces):

Calories: 172, Fat: 7 g, Cholesterol: 171 mg, Sodium: 175 mg,

Carbohydrate: 3 g, Dietary Fiber: 0 g, Sugars: 3 g, Protein: 24 g

Diabetic Exchanges: 3 Lean Meat

Also Try: "Kung Pao Shrimp"

http://diabeticgourmet.com/recipes/html/761.shtml

=========================

DIABETES 101:

=========================

HOW FOOD AFFECTS

YOUR BLOOD GLUCOSE

Whether you have type 1 or type 2 diabetes, what, when,

and how much you eat all affect your blood glucose.

Blood glucose is the main sugar found in the blood

and the body's main source of energy.

If you have diabetes (or impaired glucose tolerance),

your blood glucose can go too high if you eat too much.

If your blood glucose goes too high, you can get sick.

Your blood glucose can also go too high or drop too low if

you don't take the right amount of diabetes medicine.

If your blood glucose stays high too much of the time,

you can get heart, eye, foot, kidney, and other problems.

You can also have problems if your blood glucose gets

too low (hypoglycemia).

Keeping your blood glucose at a healthy level will prevent

or slow down diabetes problems. Ask your doctor or diabetes

teacher what a healthy blood glucose level is for you. For

most people, target blood glucose levels are 80 to 120

before meals, and 100 to 140 at bedtime.

Talk with your health care provider about your blood

glucose target levels. Ask your doctor how often you

should check your blood glucose. The results from your

blood glucose checks will tell you if your diabetes

care plan is working. Also, ask your doctor for an A1C

test at least twice a year. Your A1C number gives your

average blood glucose for the past 3 months.

How can you keep your blood glucose at a healthy level?

Follow these tips:

- Eat about the same amount of food each day

- Eat your meals and snacks at about the same times each day

- Do not skip meals or snacks

- Take your medicines at the same times each day

- Exercise at about the same times each day

YOU MAY ALSO WANT TO READ:

Tips to Control and Maintain Blood Sugar for Life (w)

http://diabeticgourmet.com/articles/248.shtml

=========================

FOOD AND COOKING

=========================

SAVORING THE SLOW-COOKED MEAL

By Dana Jacobi

Braising is one-pot cooking that is tenderizing, aromatic,

incredibly flavorful and easy. Technically, it means cooking

food, with just a little liquid and tightly covered, over

low heat for a long time.

Braising differs from stewing, which uses lots of liquid and

can be done in an uncovered pot. It does not produce the

seductively intense sauces you get from braising.

Because it tenderizes, braising is ideal for today's leaner,

often tough cuts of meat, especially the less expensive ones.

The moist heat is also ideal for making skinless poultry

as succulent as possible.

In fact, a recent cookbook, In Praise of Braising, by Molly

Stevens, recommends short braising, which takes, at most,

an hour of untended simmering, perfect for both poultry and

fish because of its ability to infuse them with deep flavor.

The best pot for braising is heavy, ideally made of cast iron,

enameled or not, or stainless steel-clad aluminum, both of

which conduct heat slowly and evenly and work both on

top of the stove and in the oven.

A tight-fitting lid holds in the braising liquid along with the

juices, so as the food cooks their flavors can mingle and

concentrate. Use a pot that holds what you are cooking

snugly. Placing a sheet of cooking parchment or foil

between the pot and lid can assure a good seal if

a lid does not.

Two of the best braised dishes I know are Shanghai red-cooked

pork and Greek green beans simmered with tomatoes. Most of

the braised dishes you know probably have foreign origins,

from coq au vin – French – and osso bucco – Italian – to

pot roast, which was Americanized from French boeuf

a la mode and German sauerbraten.

Many Indian dishes are braised, including this one. It uses

onions two ways – puréed in a spicy sauce, and sliced to cook

on top of the chicken. Draining the yogurt first before it is

stirred into the sauce at the end makes this dish creamier.

I suggest using a Greek- or Turkish-style yogurt. Thicker

and richer, even when reduced-fat or fat-free, they have

become increasingly available at supermarkets.

Indian-Style Braised Chicken

Makes 4 servings.

Ingredients

- 1 container (6 oz.) low-fat plain yogurt, preferably Greek-style

- 1 medium yellow onion, coarsely chopped

- 1/2 cup orange juice

- 1 Tbsp. grated or finely chopped ginger

- 2-3 garlic cloves

- 1 tsp. ground coriander

- 1/2 tsp. turmeric

- 1/8 tsp. cayenne pepper

- 4 skinless and boneless chicken breasts or thighs

- 1 Tbsp. canola oil

- Salt and white pepper, to taste

- 1 Spanish onion, quartered and sliced thinly

Directions

Place the yogurt into a fine strainer lined with a paper

towel and let drain while preparing the other ingredients.

(The yogurt can also be drained overnight, if refrigerated.)

In a blender or food processor, purée the onion,

garlic, ginger, coriander, turmeric, cayenne pepper

and orange juice. Set aside.

Heat the oil in a medium skillet over medium-high heat.

Brown the chicken on all sides, about 8 minutes. Season

chicken with salt and pepper to taste and transfer to a plate.

Reduce heat to medium. Carefully pour the puréed mixture

into the pan to avoid sputters. Bring it to a simmer.

Return the chicken to the pan. Cover tightly and simmer

gently 15 minutes. Turn chicken, cover, and continue to

simmer. When chicken is almost done, add onions, cover

and simmer until the meat is thoroughly cooked through.

Place the chicken on a serving plate and cover with foil

to keep warm. Turn off heat under skillet to allow mixture

to cool slightly. Stir in the drained yogurt. Reduce heat to

low and continue stirring until mixture is hot, taking care

not to let it boil or the sauce will separate.

Spoon the mixture over the chicken and serve.

Nutritional Information Per Serving:

237 calories, 6 g. total fat, 1 g. saturated fat,

15 g. carbohydrate, 31 g. protein,

2 g. dietary fiber, 115 mg. sodium

Diabetic Exchanges: 4-1/4 Lean Meat, 1 Low-Fat Milk

View this article online:

http://diabeticgourmet.com/articles/449.shtml