The entrées in this article a are very flavorfully prepared dishes that are moderate- to
low-fat. The portion sizes are not large, as a diabetic diet should not be excessively high in protein. (If your physician has recommended a high-protein diet for you, you may want to increase the size of the serving from those suggested here.) Entrées should be accompanied by at least one vegetable, but preferably more, and a low-GI carbohydrate, if your health professional allows. To help plan a balanced meal, menu suggestions are presented at the bottom of each entrée recipe.
Diabetic cooking - Poultry
I have lots of poultry and fish recipes since they are healthy choices in a diabetic diet. With the possible exception of roasted chicken, all dishes are prepared with skinned chicken parts. In general I prefer dark meat for stewing, since it is moister than white meat. However, white meat is lower in fat and cholesterol than dark. There is a world of difference between the serving size of chicken as purchased and the cooked edible part of the chicken. Here are some interesting figures: 2 pounds chicken parts as purchased (with skin and bones) = four 4-ounce servings of cooked chicken or 2 smallish thighs (no backbone); 2 smallish drumsticks; 1 small whole breast. The nutritional analysis for recipes using chicken parts is for a combination of dark and white meat (except, of course, when the recipe calls specifically for only white or only dark meat). If you use only dark or only white, here are the figures for both—adjust your own calculations accordingly.
For 4 ounces—cooked, skinless, and boneless (the minerals are not too different):
Calories 187 237
Protein 35g 29g
Carbohydrates 0 0
Fiber 0 0
Total fat 4g 12g
Saturated fat 1g 3g
Cholesterol 96mg 107mg
Diabetic Exchanges 4¼ very lean meat 5 very lean meat; ¼ fat
Diabetic cooking – Fish
How many times have you heard or read that fish is good for you? Well, it’s true. In addition to being low-calorie, generally low-fat, and a great source of protein, it is also an excellent source of omega fatty acids, antioxidants thought to prevent heart disease.
The problem with many traditional recipes for fish is that they are frequently cooked with lots of fat or served with high-fat sauces. The recipes here are low to moderate fat—and delicious! Although each of these recipes was tested with a specific fish, you can certainly substitute one similar type of fish for another.