Living With Diabetes

Diabetic Cooking Tips

Cooking with specific techniques will help you cut out all the unnecessary fat and cholesterol. Here are the three best cooking techniques for diabetics.

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

Seared sesame tuna with orange glaze

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.