Diabetes Self-Management Blog

By the time you read this, Halloween will be over and we’ll be on to Thanksgiving and all of the winter holidays. A true eating fest, for sure. By the way, what have you done with all of your leftover Halloween candy? My colleagues have a tendency to bring their leftovers into work, which doesn’t bode well come 3 PM when a person’s energy level has taken a nosedive!

Anyway, last week we looked at some stir-fry “basics,” and I just wanted to add a couple of other pointers. If you do decide to try stir-frying — or even if you’re an old pro — a helpful hint is to cut your foods into approximately the same size pieces so that they cook at the same time. No want wants to bite into a piece of rubberized chicken. Also, because the foods tend to cook fairly quickly, have whatever sauce you’re going to use ready to go. The last thing you want to do is scramble to throw together a sauce, leaving the food in your wok to overcook. If you need a little push to get started, here’s a pretty basic recipe for stir-fry:

Stir-Fry Chicken and Broccoli
1 pound chicken breast strips
2 tablespoons canola or peanut oil
4 cups vegetables — broccoli, red and green pepper strips, sliced water chestnuts (Make sure they’re all prepped and ready to throw into the skillet or wok!)
1 1/2 cups lower-sodium chicken broth
3 tablespoons reduced-sodium soy sauce
3 tablespoons cornstarch
1 teaspoon brown sugar
1 1/2 cups cooked brown rice

Stir-fry chicken in hot oil in a large skillet or wok until brown. Add vegetables. Stir until done. Mix broth, soy, cornstarch, and sugar. Add to skillet. Cook for another 2 minutes. Serve chicken mixture over cooked hot rice.

The nice thing about this recipe is that you can substitute other ingredients, such as lean beef, pork, or tofu for the chicken. Or you can try other types of vegetables, such as snow peas and chopped Chinese cabbage. If you don’t have time to prepare fresh vegetables, look for frozen stir-fry vegetables as a timesaver. For more stir-frying tips and sauce recipes, check out the recipes on Allrecipes.com.

Broiling Salmon
By now, you’ve received the message that fish is good for you, especially cold water, fatty fish such as salmon. The omega-3 fatty acids in fish are good for us in so many ways that it makes sense to heed the advice of the American Heart Association to eat fish at least twice each week (sorry, breaded fish sticks don’t count!). I used to hear from my patients that they didn’t know how to cook fish and would therefore only eat it when at a restaurant. That’s too bad because fish is pretty easy to cook. Yes, you can grill fish but I’m going to make an assumption that unless you live in a warm climate year-round or are a diehard barbecue fan, you’ve probably put away the grill for the season. That means you can turn to your broiler to whip up a tasty salmon meal. Here’s how:

  • Start with fresh salmon with the skin (allow 4–6 ounces per person). Ask for a center-cut piece of salmon.
  • Preheat your broiler and line your broiler pan with aluminum foil. Brush the foil lightly with olive oil so that the fish won’t stick.
  • Place the salmon fillets skin-side down on the foil, keeping them about 4–6 inches away from the broiler. Sprinkle them with pepper.
  • Broil the fish for about 7–10 minutes per inch of thickness.
  • When the salmon is golden-brown on top, it’s likely done. Test the salmon by gently poking it with a fork: it should flake easily.
  • Remove the salmon from the broiler pan and let it rest for about 5 minutes. In the meantime, if you want, prepare a simple sauce by mixing nonfat or low-fat Greek-style plain yogurt with a bit of olive oil, a squeeze of lemon juice, some lemon zest, and 2 tablespoons of chopped fresh dill. Add a clove or two of finely chopped garlic, if you like. Spread over the salmon and enjoy!

This dish is good for your heart, your bones, and your diabetes. Oh, and your waistline, too. If you’re not a fan of yogurt, sauté two finely chopped garlic cloves in a little bit of olive oil for 30 seconds. Add some Dijon mustard, freshly squeezed lemon juice, chicken broth, and pepper and cook on high for one minute. Then stir in freshly chopped dill. Pour over the salmon and serve.

You can cook fish in a number of different ways (did you know you can poach fish in the microwave?) that don’t have to take a lot of time and effort. Experiment a little and you’ll soon be a pro!

POST A COMMENT       
  

Comments
  1. The example “Stir-Fry chicken and broccoli” is to provide how many servings? I would guess 4 but I don’t know. What I would like to see are recipes and guidance appropriate for 1 serving, as in addition to being diabetic I am probably antisocial and a bit neurologically impaired. Thank you.

    Posted by Ted |
  2. I’m with Ted. Cooking for one person has its own set of problems and left over fish doesn’t appeal to me too much. Are there ways to turn the leftover fish we cooked last night into something we can eat the next night? I have just recently started to enjoy fish and would like to know how to prepare more dishes like the broiled salmon. Usually I choose shrimp but I would like to experiment more with fish. Keep the suggestions coming - I am going to try both of these. Thanks.

    Posted by Cathy |
  3. Hi Cathy,

    Why not make fish cakes with your leftover fish? Check out this recipe from Dr. Gourmet’s Web site:
    http://www.drgourmet.com/recipes/pantrymeals/fishcakes.shtml

    The other option is to try making stuffed peppers using your leftover fish instead of the usual ground beef. Use your own stuffed peppers recipe or try this one from the Cooks.com Web site:
    http://www.cooks.com/rec/view/0,1745,152172-242207,00.html

    Posted by acampbell |
  4. Hi Ted,

    My apologies. Number of servings is definitely important to include, so I’ll try to do a better job of that next time. Yes, I would estimate that this stir fry recipe serves four. Thanks for pointing that out!

    Posted by acampbell |
  5. I agree with Ted and Cathy. I’m single and live alone. My biggest complaint about recipes online and in cookbooks is that most of them are for 4 or more or have weird ingredients. I need easy recipes for breakfast, lunch and dinner that are for 1 serving and use readily available ingredients/brands.

    Posted by Cindy |
  6. Hi Cindy and Cathy,

    Check out Diabetes Self-Management’s book called Meals & Menus for 1 or 2 (go to the bookstore section of the Web site). Also, you can find plenty of cookbooks for one or two people by going to and typing in “cooking for 1 or 2.” A whole list of books will come up. Or pay a visit to your local bookstore when you have some time and see what they offer.

    Posted by acampbell |

Post a Comment

Note: All comments are moderated and there may be a delay in the publication of your comment. Please be on-topic and appropriate. Do not disclose personal information. Be respectful of other posters. Only post information that is correct and true to your knowledge. When referencing information that is not based on personal experience, please provide links to your sources. All commenters are considered to be nonmedical professionals unless explicitly stated otherwise. Promotion of your own or someone else's business or competing site is not allowed: Sharing links to sites that are relevant to the topic at hand is permitted, but advertising is not. Once submitted, comments cannot be modified or deleted by their authors. Comments that don't follow the guidelines above may be deleted without warning. Such actions are at the sole discretion of DiabetesSelfManagement.com. Comments are moderated Monday through Friday by the editors of DiabetesSelfManagement.com. The moderators are employees of R.A. Rapaport Publishing, Inc., and do not report any conflicts of interest. A privacy policy setting forth our policies regarding the collection, use, and disclosure of certain information relating to you and your use of this Web site can be found here. For more information, please read our Terms and Conditions.


Nutrition & Meal Planning
Google Nutrition Comparison Tool (04/01/14)
Six Fish Facts to Know Now (03/11/14)
Eating Disorders and Diabetes: What's the Connection? (02/24/14)
Soy and Diabetes: Good, Bad, or What? (02/12/14)

 

 

Disclaimer of Medical Advice: You understand that the blog posts and comments to such blog posts (whether posted by us, our agents or bloggers, or by users) do not constitute medical advice or recommendation of any kind, and you should not rely on any information contained in such posts or comments to replace consultations with your qualified health care professionals to meet your individual needs. The opinions and other information contained in the blog posts and comments do not reflect the opinions or positions of the Site Proprietor.


Carbohydrate Restriction: An Option for Diabetes Management
Some people find that decreasing the amount of carbohydrate they eat can help with blood glucose control. Here’s what to know about this approach.

Insulin Patch Pumps: A New Tool for Type 2
Patch pumps are simpler to operate than traditional insulin pumps and may be a good option for some people with Type 2 diabetes who need insulin.

How Much Do You Know About Vitamins?
Learn what these micronutrients can and can’t do for you.

Complete table of contents
Get a FREE ISSUE
Subscription questions