Diabetes Recipes:
Citrus Chicken
Wild Rice Salad
Simple Spring Asparagus
Refreshing Fruit Salad
In a split-second life can change. Some changes linger, others are brief flickers or diversions that shift our stride along life’s byways and highways. Diabetes is one of the changes that lingers and lasts. Living with diabetes can result in profound adjustments and realignments in life. In a sense it can be like an awakening, an epiphany, prompting us to perhaps be more aware, more disciplined and cautious, more determined to face and win challenges and stride in symphony with the connections of body and spirit.
Then there are the quick changes, although temporary, they can pack a wallop. For example, I took a tumble while hiking, and in a moment in time in time managed to shatter my right elbow. It was an accident that resulted in X-rays, emergency rooms, 10-hour surgery, lugging around a heavy splint, sleepless nights, hard to manage blood sugars, insurance coverage nightmares and continuing hours of physical therapy (PT = Pain and Torture). Two months have passed and the plated and pinned elbow is supinating, pronating, flexing and extending quite nicely.
So, when changes occur, brief or lasting, there are usually some lessons to be learned. The potential is there, and in the case of diabetes, taking advantage of educational resources available, enjoying a fresh and healthy way of eating, forging a positive attitude and reaping the benefits of daily exercise are ongoing guidelines to aspire to. When accidents or diversions step in our way (my elbow accident) compliance may be the moral of the story. It may be a calling for grooming or training or patience in order to brush yourself off and start all over again.
What better time of year to start all over! Spring is budding and blossoming now. It’s time to take exercise outdoors, get a little vitamin D from the sun, put away the heavy jackets and gloves and take some exhilarating long sweet breaths. Cyber Kitchen is preparing some dishes to awaken those spring taste buds. Come on over to see and taste!
Cyber Kitchen Recipes for a Zesty Spring Meal:
| Citrus Chicken (4 Servings) |
4 Chicken cutlets (5 oz. each)
fresh ground black pepper and salt (optional)
4 cloves garlic, thinly sliced
1 T. butter, 1 T. olive oil
2 T. fresh lime juice and grated zest from 1 lime
1/2 t. ground ginger, 1/4 t. red pepper flakes
2 navel oranges, peeled and sliced crosswise, reserving juice
- Pound chicken slightly to flatten.
- Dust chicken with salt and pepper.
- Warm fat in a skillet and add garlic and chicken and cook over medium heat for about 10 minutes, turning once.
- Mix lime and orange juice, zest, and spices together. Add to skillet and mix in. Place orange slices on top, cover, and heat through for a minute or 2.
Nutritional Value: 1 serving = 245 cal, 34 grams protein, 9 carb grams, 8 fat grams |
| Wild rice Salad (4 Servings) |
1/4 cup dried cranberries and 2 T. golden raisins
1/2 cup wild rice
1 carrot, grated
1/2 small red onion and red pepper, finely chopped
1 stalk celery, sliced
2 T. flat-leaf parsley, chopped
Dressing: 2 T. red vinegar, 1/2 t. fresh lime juice, salt, and pepper to taste, 1 T. extra virgin olive oil (Mix vinegar, juice, and seasonings and whisk in oil.)
- Place cranberries and raisins in a small bowl and cover with warm water to plump.
- Combine rice with 2 cups cold water in a large saucepan. Cover and bring to the boil. Uncover and simmer rice for 30 minutes or until tender but slightly chewy. Drain.
- Transfer to a large mixing bowl and add vegetables, drained fruit, and mix in dressing to combine well. Garnish with parsley.
Nutritional Value: 1/2 cup serving = 120 cal, 2.5 fat grams, 23 carb grams, 2 grams fiber, 3 grams protein |
| Simple Spring Asparagus (4 Servings) |
1 lb. fresh tender asparagus
1 T. extra virgin olive oil
1/2 t. Fresh lemon juice and grated zest
1 T. freshly grated parmesan cheese
- I like to snap asparagus at their natural breaking point but you can cut them if you like. Drop-in rapidly boiling water and cook for about 5 minutes under tender. Don’t overcook it. they will become mushy.
- Remove to platter and drizzle with oil, juice, and zest. Sprinkle cheese over top and serve hot or room temp. They’re great both ways!
Nutritional Value: 1 serving = 50 cal, 4 carb grams, 1 grams fiber, 3 fat grams, 4 grams protein |
| Refreshing Fruit Salad (4 servings) |
1/2 cup blueberries
1 cup sliced strawberries
1 ripe mango, cut into cubes
1 small banana, sliced
2 T. fresh squeezed orange juice plus grated zest
- Mix all ingredients together and serve! What could be easier or more delicious!
Nutritional Value: about 2/3 cup = 70 cal, 1 gram protein, 0 fat, 17 carb grams, 3 grams fiber |
