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.
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:
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!
Source URL: https://www.diabetesselfmanagement.com/blog/cooking-basics-simple-recipes-for-getting-started/
Amy Campbell: Amy Campbell is the author of Staying Healthy with Diabetes: Nutrition and Meal Planning and a frequent contributor to Diabetes Self-Management and Diabetes & You. She has co-authored several books, including the The Joslin Guide to Diabetes and the American Diabetes Association’s 16 Myths of a “Diabetic Diet,” for which she received a Will Solimene Award of Excellence in Medical Communication and a National Health Information Award in 2000. Amy also developed menus for Fit Not Fat at Forty Plus and co-authored Eat Carbs, Lose Weight with fitness expert Denise Austin. Amy earned a bachelor’s degree in nutrition from Simmons College and a master’s degree in nutrition education from Boston University. In addition to being a Registered Dietitian, she is a Certified Diabetes Educator and a member of the American Dietetic Association, the American Diabetes Association, and the American Association of Diabetes Educators. Amy was formerly a Diabetes and Nutrition Educator at Joslin Diabetes Center, where she was responsible for the development, implementation, and evaluation of disease management programs, including clinical guideline and educational material development, and the development, testing, and implementation of disease management applications. She is currently the Director of Clinical Education Content Development and Training at Good Measures. Amy has developed and conducted training sessions for various disease and case management programs and is a frequent presenter at disease management events.
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