Recipe 1: White chicken chili
6 servings
Recipe courtesy of the Food as Health Alliance
Ingredients
- 1 tablespoon olive oil
- 1lb chicken breast, diced
- 1 green bell pepper, diced
- ½ medium sweet onion, diced
- 15 ounce can low sodium chicken broth
- 7 ounce can diced green chilis
- 2 cans low sodium white beans, drained and rinsed well
- 1 ½ cups skim milk
- 1 tablespoon cumin
- 1 teaspoon garlic powder
- 1 teaspoon black pepper
- 1 lime, cut into wedges
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Instructions
- In a large pot, heat oil over medium heat
- Add in diced chicken, green pepper, and onion and cook for 10 minutes
- Add the chicken broth, diced chilis and 1 can of the white beans
- Using a fork, gently mash the other can of beans before adding to the pot
- Using a whisk or large spoon, stir well to incorporate the mashed beans and thicken the chili
- Add the spices, bring to a boil, then simmer for 15 minutes
- Remove from heat and add the milk
- Serve with a lime wedge
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You can spice things up by topping with diced fresh jalapenos or by adding 1 teaspoon of crushed red pepper to the pot. This chili will keep in a tightly sealed container in the fridge for 3-4 days or in the freezer for up to 6 months. Reheat in a pot or in the microwave, adding a splash of stock or water to reach the desired consistency.
Recipe 2: Cajun catfish
4 servings
Recipe courtesy of the Food as Health Alliance
Ingredients
- 4 catfish fillets thawed and patted dry with a paper towel
- 1 tablespoon olive oil
- 1 tablespoon Cajun seasoning, divided
- 1 lemon
- 1 cup grits or polenta
- 2 teaspoons dried parsley
- 1 bunch green onions
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Instructions
- Preheat oven to 400 degrees
- Bring 4 cups of water to a boil then slowly pour in the grits, whisking constantly
- Continue to stir for about 5 minutes until the grits start to thicken
- Turn the heat to low, cover, and allow to cook for 25 minutes, stirring every 5 minutes to prevent lumps
- Drizzle the catfish with olive oil and rub gently to fully coat
- Sprinkle 1/2 of the Cajun seasoning evenly over the 4 filets
- Squeeze juice from 1/2 lemon over the top
- Bake the fish for 20 minutes or until it is flaky
- When the grits are almost done, chop the green onions and add them to the pot, reserving 1 tbsp for garnish
- Stir in the other half of the Cajun seasoning and the parsley
- Serve the fish on top of the grits and top with a sprinkle of parsley, green onion and a squeeze of lemon
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This recipe is simple to adapt for 1-4 servings. Just portion out how many catfish fillets you need and freeze the rest in tightly wrapped individual foil packs for up to 4 months. Make enough grits so that each person receive approximately ½ cup cooked grits.
Recipe 3: Hobo stew
4 servings
Recipe courtesy of the Food as Health Alliance
Ingredients
- 1lb extra lean ground beef
- 1 package French onion soup mix
- ½ onion, cut into strips
- ½ bag baby carrots, cut into chunks (about 3 chunks per carrot)
- 1lb small red potatoes, cut into quarters
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Instructions
- Preheat oven to 400 degrees
- Place ground beef in a large bowl and season with ½ of the French onion soup packet
- Divide beef into 4 equal portions and pat into patties
- Place patties on individual squares of aluminum foil, about 6 x 6 inches
- Place the chopped veggies into the same bowl used for the hamburger, and combine with the other half of the soup mix
- Top beef patties with veggies and begin to close foil into packets
- Before fully closing, add 1 tablespoon of water to each packet, then seal tightly
- Place the packets seam side down on a baking sheet and cook for 15 minutes
- Flip and continue to cook for 15 more minutes or until veggies are soft and burgers are cooked though
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Baby carrots make an excellent snack! Seal them in an airtight container in the fridge for 3-4 days and give them a try when you’re craving something crunchy and a little sweet.
Recipe 4: Ham and greens
4 servings
Recipe courtesy of the Food as Health Alliance
Ingredients
- 1 tablespoon olive oil
- 1 large bunch turnip greens, rinsed well, stems removed and roughly chopped
- 4 smoked center ham steaks, fat trimmed
- ½ cup water
- 1 tablespoon apple cider vinegar
- 1 teaspoon brown sugar
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- ½ teaspoon each salt and black pepper
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Instructions
- Preheat oven to 350 degrees
- Heat the oil in a large sided sauté pan or wok
- Add the greens and cook for 5-7 minutes or until they start to soften
- While the greens cook, line a pan with foil and heat the ham steak in the oven for about 10 minutes, turning halfway
- Add the water, vinegar, sugar, and spices to the greens and stir well
- Bring to a simmer and allow the water to cook out completely
- Serve ham and greens with extra vinegar on the side
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By adding only a teaspoon of brown sugar, we are highlighting the sweetness of the greens while still keeping the meal diabetes friendly.
Recipe 5: Chicken Tortilla Bake
4 servings
Recipe adapted from American Diabetes Association
Ingredients
- 1 tablespoon olive oil
- 1/2 white onion, diced
- 1lb chicken breast cut into bite sized pieces
- Nonstick spray
- ½ teaspoon black pepper
- 1 can diced tomatoes
- 1 can low-sodium black beans, drained and rinsed well
- 2 teaspoons chili powder
- 1 teaspoon cumin
- ½ teaspoon garlic powder
- 2/3 cup shredded reduced-fat cheddar cheese
- 1 ½ ounces baked tortilla chips, crushed (about 25 chips)
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Instructions
- Preheat the oven to 375 degrees
- Spray a medium sized baking dish with cooking spray and set aside
- Heat 1 tablespoon olive oil in a pan over medium heat
- Add your onion and chicken to the hot pan and cook for about 8 minutes
- Add the black pepper, diced tomatoes, black beans, chili powder, cumin and garlic powder to the pan
- Reduce the heat to low and simmer for 5 minutes
- Pour the chicken mixture into the baking dish
- Sprinkle cheese on top and then top with the crushed tortilla chips
- Bake 12 minutes or until the cheese is melted
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Make it your own while staying diabetes friendly by adding hot sauce, chopped green onion, pickled jalapeños, or fresh pico de gallo