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.