| Diabetic Cooking Tips |
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1.Stir-fry You can stir-fry fish, chicken, lean meat or vegetables in a wok. Drop just a tiny amount of vegetable oil in the wok and heat until it's hot enough. Then add the food and stir-fry for a few minutes. If you are cooking meat and vegetables, cook the meat first. Add the vegetables to it after some time and stir-fry for a few more minutes. 2.Pan searing Pan searing is a great way of cooking food with the least addition of fat, and it can be done in about 5 minutes flat. With pan searing you can cook meat that is crispy outside and juicy inside. Place in the oven after you sear it. 3.Poaching Simmering food in water is a fatless procedure. Cut food into pieces, immerse them in water in a pan, and bring it to a boil. Keep the pan covered. It takes about 5 to 10 minutes to cook, depending on the type of food. Some more tips for diabetic cooking * Add low sodium soy sauce or cucumber sauce to the cooked food for better taste. * Stir-fry chopped garlic and scallions to spice up your food. * Flavor foods with vinegar, lemon juice, herbs, spices or salsa. * Use vegetable oil cooking spray. * Canola or olive oil may also be used. * Butter can be replaced by sugarless jams. * Use skinless chicken and lean cuts of meat. Some fabulous recipes Ingredients: (4 servings/4oz.) 2 tbsp flour 2 tbsp sesame seeds 4 ounces tuna steak 1 tbsp canola oil Pinch of salt and pepper For the glaze: 1 tbsp sesame oil 2 tbsp low sodium soy sauce 1/3 cup orange juice 2 tbsp water 2 tsp cornstarch Pinch of chili powder For garnish: 2 tbsp chopped onions Procedure: 1. Preheat oven to 400°F. 2. Mix flour, sesame seeds, salt and pepper in a plate. Add the tuna and mix well. 3. Heat the oil in a large pan, add tuna and sear it for 2 minutes on either side. 4. Remove from pan and into the oven. Roast for 5 to 8 minutes. 5. Take a small pan and add all the glaze ingredients. Heat the mixture to a boil and let it thicken. Add to the tuna, add the garnish and serve warm. Nutrition facts (per serving): Calories: 257 Calories from fat: 111 Total fat: 12g Saturated fat: 1g Cholesterol: 42mg Sodium: 347mg Total carbohydrate: 9g Dietary fiber: 1g Cucumber sauce Mix together 1 cup of plain yogurt, 2 teaspoons of vinegar, 1 teaspoon of minced dill, half a cup of finely chopped cucumber, salt and pepper. That's it! Add it over your fish or chicken. Related Articles |
