Cordon Bleu® Graduate Reveals Secrets of Flavorful, Diabetes-Friendly Meals without the Fuss
Do you love great, healthy meals bursting with flavor, but hate spending hours in the kitchen? The American Diabetes Association’s new Fast and Flavorful: Great Diabetes Meals from Market to Table, by Linda Gassenheimer, is designed to get you out of the kitchen in record time. With handy shopping lists, helpful hints, and countdowns for preparing more than 120 incredible meals, you’ll be dishing up healthy, diabetes-friendly dinners in minutes. Don’t think that eating healthy has to be a tasteless journey. You can be healthy and eat great meals, too, with Fast and Flavorful in your kitchen.
"After living and working in Paris and London and earning a Cordon Bleu diploma, I developed a passion for great food, but not for hours spent in the kitchen," says Linda Gassenheimer. "My secret is to let the supermarket do most of my preparation. Fast and Flavorful helps you choose the best ingredients to pick up in the market and assemble in minutes into a great meal at home. Salad bars and fresh or frozen sliced and diced vegetables mean you can cut down on slicing and chopping prep time at home. Low-salt, reduced-fat, and no-sugar-added sauces and condiments provide flavor, without adding fuss to your dishes."
Supermarkets are large. Remembering something from the produce department when you’re in the meat department can be frustrating, so Gassenheimer provides shopping lists by department for each recipe. And there’s a list of staples to keep in the pantry, so shoppers only need to make a quick trip to the market for fresh ingredients. Each recipe also contains nutritional information — incredibly important for people with diabetes — and a “countdown” kitchen coach to bring the meal elements together at the same time.
Here’s a balanced quick and easy diabetes recipe of vegetables, spices, and protein. Prep time is just 25 minutes, and cooking time is just 10 minutes more.
Note: To view and download the complete recipe, including the barley salad, recipe picture, and author picture, visit: http://www.diabetes.org/for-media/publications-press-releases/
Chili Chicken with Southwestern Barley Salad
This Chili Chicken is full of hot, spicy Southwestern flavors and is served over a bed of lettuce with Green Onion Dressing. The side dish is made with barley, a versatile cereal grain with a rich, nutlike flavor and an appealing chewy, pasta-like consistency.
- 1/2 cup fresh diced onion
- 1 teaspoon minced garlic
- 1 tablespoon chili powder
- 1 teaspoon ground cumin
- 1/8 teaspoon salt
- 1/8 teaspoon freshly ground black pepper
- 2 6-ounce boneless, skinless chicken breasts
- 3 cups washed ready-to-eat Romaine lettuce
- 1 medium tomato, cut into 8 wedges
- 2 tablespoons reduced-fat oil and vinegar dressing
- 2 tablespoons sliced scallions
- Combine onion, garlic, chili powder, ground cumin, salt, and pepper in a bowl.
- Remove visible fat from chicken, and poke several holes at varying intervals. Place in bowl, and spread chili mixture evenly over chicken on both sides. Let marinate 10 minutes, turning once.
- Cover a baking tray with foil. Place chicken on the foil, and broil 4–5 inches from heat for 5 minutes; turn and broil 5 more minutes. A meat thermometer should read 165°F.
- Divide lettuce between two plates. Add tomato wedges to the lettuce. Slice chicken into strips and place on top of the lettuce.
- Mix dressing and scallions together, and spoon over salad.
- Preheat broiler.
- Marinate chicken.
- While chicken marinates, start barley.
- Make chicken dish.
- Finish barley dish.
Preparation time: 25 ● Servings: 2
Calories 269 ● Calories from Fat 60 ● Total Fat 6.7 g ● Saturated Fat 1.2 g ● Monounsaturated Fat 2.0 g ● Cholesterol 109 mg ● Sodium 402 mg ● Carbohydrate 14.4 g ● Dietary Fiber 5.0 g ● Sugars 6.0 g ● Protein 39.3 g Exchanges: 2 vegetable, 5 lean meat
Linda Gassenheimer is a TV and radio personality, bestselling author, spokesperson, and food consultant. She is the producer and host of the weekly segment, Food News and Views, on WLRN 91.2 FM National Public Radio and has appeared on numerous radio and television programs. Her internationally syndicated Miami Herald column, “Dinner in Minutes,” is read by more than 6 million people each week. Visit her website at www.dinnerinminutes.com.
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The American Diabetes Association is leading the fight to STOP DIABETES® and its deadly consequences for those affected by diabetes. The Association funds research to prevent cure and manage diabetes; delivers services to hundreds of communities; provides objective and credible information; and gives voice to those denied their rights because of diabetes. Founded in 1940, its mission is to prevent and cure diabetes and to improve the lives of all people affected by diabetes. For more information please call the American Diabetes Association at 1-800-DIABETES (1-800-342-2383) or visit www.diabetes.org. Information from both of these sources is available in English and Spanish.
Fast and Flavorful Great Diabetes Meals from Market to Table, is available at www.ShopDiabetes.org, at bookstores nationwide, or by calling 1-800-232-6733.
The American Diabetes Association is leading the fight to Stop Diabetes and its deadly consequences and fighting for those affected by diabetes. The Association funds research to prevent, cure and manage diabetes; delivers services to hundreds of communities; provides objective and credible information; and gives voice to those denied their rights because of diabetes. Founded in 1940, our mission is to prevent and cure diabetes and to improve the lives of all people affected by diabetes. For more information please call the American Diabetes Association at 1-800-DIABETES (1-800-342-2383) or visit www.diabetes.org. Information from both these sources is available in English and Spanish.