Diabetics can eat right along with everyone else with a few
tweaks here and there in a recipe. There is no need for diabetics to eat
boring, bland food. These poultry recipes are perfect for diabetics and
so good the others who do not have diabetes will never notice the
difference.
EASY TURKEY SAUSAGE GUMBO
1/3 cup flour
1 can (14-oz) reduced-sodium chicken broth
3/4 lb boneless, skinless chicken breasts, cut into 1/2-in cubes
1/2 large red bell pepper
1/2 large green bell pepper
1 large onion, chopped coarsely
1 celery stalk, sliced
4 garlic cloves, minced
1 tsp Cajun seasoning
1 cup water
3 cups plain cooked brown rice*
1 pkg (10-oz) frozen cut okra
1/2 lb smoked turkey sausage cut into slices
1 large ripe tomato, chopped
In a heavy-duty Dutch oven (4 to 6-quart size), cook and stir the flour over medium heat approximately 6 minutes or until lightly browned, stirring constantly! Remove from the heat and allow to cool slightly. Slowly whisk the broth into the flour. Cook, stirring, over medium heat until mixture is thickened and bubbly. Add the chicken, bell peppers, onion, celery, garlic, seasoning, and water.
Bring to mixture to a boil, reduce heat and simmer, covered, 10 to 15 minutes or until the chicken is cooked through. Stir often during cooking.
Stir in the rice, okra, sausage, and tomato; return just to boiling; reduce the heat and simmer, covered for 3 to 4 minutes.
Ladle into serving bowls.
Yield: About 8 servings of 1 cup each
*If you prefer, you can use a pouch of cooked brown rice (14.8-oz size).
This gumbo has a ratio of 26 g carbs and 18 g protein per serving.
TURKEY GYROS
1 (8-oz) turkey tenderloin
1 1/2 tsp Greek seasoning
1 cucumber
2/3 cup plain non-fat yogurt
1/4 cup finely chopped onion
2 tsp dried dill weed
2 tsp lemon juice
1 tsp olive oil
4 pita breads
1 1/2 cups romaine lettuce, shredded
1 thinly sliced tomato
2 tbsp crumbled feta cheese
Cut the tenderloin across the grain into 1/4-inch slices. Sprinkle slices on both sides with the Greek seasoning and let stand for 5 minutes.
Cut 2/3 of the cucumber into thin slices. Finely chop the remaining 1/3. Combine in a small bowl with the yogurt, onion, dill, and lemon juice.
Heat the olive oil in a large skillet over medium heat. Add the turkey slices and cook 2 to 3 minutes on each side until cooked through.
Wrap 2 pita breads in a paper towel and microwave on high speed for 30 seconds, just until warmed. Repeat with the remaining two breads.
Divide the lettuce, tomato, cucumber slices, turkey, cheese, and yogurt sauce evenly among the 4 breads. Fold edges over and secure with toothpicks but remind everyone to remove toothpicks before eating. Never leave toothpicks in food while eating.
Enjoy!
EASY TURKEY SAUSAGE GUMBO
1/3 cup flour
1 can (14-oz) reduced-sodium chicken broth
3/4 lb boneless, skinless chicken breasts, cut into 1/2-in cubes
1/2 large red bell pepper
1/2 large green bell pepper
1 large onion, chopped coarsely
1 celery stalk, sliced
4 garlic cloves, minced
1 tsp Cajun seasoning
1 cup water
3 cups plain cooked brown rice*
1 pkg (10-oz) frozen cut okra
1/2 lb smoked turkey sausage cut into slices
1 large ripe tomato, chopped
In a heavy-duty Dutch oven (4 to 6-quart size), cook and stir the flour over medium heat approximately 6 minutes or until lightly browned, stirring constantly! Remove from the heat and allow to cool slightly. Slowly whisk the broth into the flour. Cook, stirring, over medium heat until mixture is thickened and bubbly. Add the chicken, bell peppers, onion, celery, garlic, seasoning, and water.
Bring to mixture to a boil, reduce heat and simmer, covered, 10 to 15 minutes or until the chicken is cooked through. Stir often during cooking.
Stir in the rice, okra, sausage, and tomato; return just to boiling; reduce the heat and simmer, covered for 3 to 4 minutes.
Ladle into serving bowls.
Yield: About 8 servings of 1 cup each
*If you prefer, you can use a pouch of cooked brown rice (14.8-oz size).
This gumbo has a ratio of 26 g carbs and 18 g protein per serving.
TURKEY GYROS
1 (8-oz) turkey tenderloin
1 1/2 tsp Greek seasoning
1 cucumber
2/3 cup plain non-fat yogurt
1/4 cup finely chopped onion
2 tsp dried dill weed
2 tsp lemon juice
1 tsp olive oil
4 pita breads
1 1/2 cups romaine lettuce, shredded
1 thinly sliced tomato
2 tbsp crumbled feta cheese
Cut the tenderloin across the grain into 1/4-inch slices. Sprinkle slices on both sides with the Greek seasoning and let stand for 5 minutes.
Cut 2/3 of the cucumber into thin slices. Finely chop the remaining 1/3. Combine in a small bowl with the yogurt, onion, dill, and lemon juice.
Heat the olive oil in a large skillet over medium heat. Add the turkey slices and cook 2 to 3 minutes on each side until cooked through.
Wrap 2 pita breads in a paper towel and microwave on high speed for 30 seconds, just until warmed. Repeat with the remaining two breads.
Divide the lettuce, tomato, cucumber slices, turkey, cheese, and yogurt sauce evenly among the 4 breads. Fold edges over and secure with toothpicks but remind everyone to remove toothpicks before eating. Never leave toothpicks in food while eating.
Enjoy!
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