Toma's Recipe Pick of the Week Part 2

John Crowley
By John Crowley Latest Reply 2008-11-06 16:36:17 -0600
Started 2008-11-06 16:07:44 -0600

When I go through our recipe section looking for healthy recipes or recipes I can modify to become one I would consider eating, Dewayne’s list are some of the things I look for. There are also other criteria I look for such as how can I increase the anti oxidants. How can I optimize my food to get the most nutritional bang for the buck?

This week’s pick is a set of recipes to make a dinner. I am starting with the Accorn squash recipe.

Acorn Squash

2 acorn squash
2 tbsp honey
1/2 tsp ground cinnamon
1/2 cup water

1 Cut squash in quarters, remove seeds, and rinse clean.
2 Place squash quarters in a baking pan.
3 Drizzle honey over each piece and sprinkle with cinnamon.
4 Place 1/2 cup water in the pan, cover, and bake at 350 degrees F for 45 to 60 minutes, or until tender

This one needs very little change. I have replaced the honey with stevia and increased the cinnamon. The stevia and cinnamon both help control blood glucose. At our house the squash is baked without adding anything to it until it gets to the plate. Then I add the cinnamon and stevia as well as a good non-hydrogenated margarine. The Acorn Squash is 91 % carbohydrate by calories, but good carbs. We need to balance that with the fats and protein.

I picked another recipe to go with it.

Chicken Ferocious

Makes 4 Servings

2 teaspoons vegetable oil
4 skinless, boneless chicken breast halves - cut into 1 inch pieces
1 1/2 cups distilled white vinegar
1 cup SPLENDA® No Calorie Sweetener, Granulated
1/2 cup soy sauce (7187 mg sodium, even low sodium soy sauce is 4249 mg per ½ cup)
1 tablespoon red pepper flakes, or to taste
2 tablespoons garlic powder, or to taste
1 tablespoon onion powder, or to taste
1/2 teaspoon ground ginger
1 (8 ounce) package button mushrooms, sliced
1 cup frozen green peas
3 green onions, chopped
3 teaspoons cornstarch
2 tablespoons cold water

There are minor changes I would make with this recipe. I would be more specific with the oil and use would use either Olive oil, canola oil or one of the other better oils that are higher in polyunsaturated and monounsaturated fats. Splenda is better than sugar but I think we can do better with stevia. The soy sauce concerns me because it is so high in sodium. I would opt for either lower sodium soy sauce or eliminate it. The corn starch has only one purpose and that is as a thickener for the sauce. A better option is xanthan gum which is also a thickener. Cornstarch being a starch is high glycemic and xanthan gum being almost all fiber is low glycemic. Xanthan gum is 1.3 grams of carbohydrate per ½ teaspoon and those carbs are all dietary fiber. Tip: Adding xanthan to hot liquid will cause clumping a better way to use it is to mix it well into cold water then add to your recipe. Xanthan will clump if added all at once whether it is hot or cold water. Try sprinling in as it is mixed then added to the cooking dish. I find ¼ teaspoon xanthan gum is approximately equivalent to 1 teaspoon cornstarch. I would also cut the serving size in half.

Heat oil in a large heavy skillet over high heat. Add chicken pieces, and fry, stirring, until browned. Pour in the vinegar, soy sauce, and SPLENDA® Granulated Sweetener; stirring until sweetener is dissolved. Season with red pepper flakes, garlic powder, onion powder, and ginger. Reduce heat to low, cover, and simmer for 15 minutes. Taste the sauce at this point and adjust seasoning to taste. The sauce should be very sweet. If it is too tart, add more SPLENDA® Granulated Sweetener; if it is too sweet, add more vinegar.

Once the sauce is to your liking, add the mushrooms, peas, and green onions. Simmer gently over low heat for another 5 minutes, until the mushrooms shrink a bit. Stir together the cornstarch and water, and stir it into the sauce. Continue to simmer until it reaches the desired thickness.

This meal is still a bit off on the PCF ratio (protein, carbohydrate, fat) I am adding ½ cup long grain basmati rice topped with 1 table spoon of a good non-hydrogenated margarine.

The modified recipes are:

Chicken Ferocious (RCP 296)
Serving Comment: 1/4 of recipe
Recipe Gram Wt: 1202.29g/2.65lb
Servings: 4
Serving Size: 300.57g/10.60oz Calories/Serving: 251.07 PCF Ratio: 45-25-30

OLIVE OIL (SR 04053) - salad or cooking 2 tbsp
CHICKEN BREAST, BONELESS, RAW, MEAT ONLY (SR 05062) - broiler/fryer, meat only 16 oz
VINEGAR, DISTILLED (SR 02053) 1.5 cups
stevia (PFI 13) 24 grams
PEPPER, RED OR CAYENNE (SR 02031) 1 tbsp
GARLIC POWDER (SR 02020) 2 tbsp
ONION POWDER (SR 02026) 1 tbsp
GINGER, GROUND (SR 02021) .5 tsp
MUSHROOM, RAW (SR 11260) 8 oz

Recipe Nutrient Analysis:

Nutrient Single Serving
Calories 251.07
Protein (g) 29.34
Carbohydrates (g) 16.43
Fat (g) 8.68
Saturated Fat (g) 1.40
Cholesterol (mg) 65.77
Sodium (mg) 83.96
Dietary Fiber (g) 3.76

Accorn Squash (RCP 295)
Serving Comment: 1/4 of recipe
Recipe Gram Wt: 828.30g/1.83lb
Servings: 4
Serving Size: 207.07g/7.30oz Calories/Serving: 83.50 PCF Ratio: 7-91-2

BUTTERNUT SQUASH, BAKED, NO SALT (SR 11486) - Winter, cubed 4 cups
stevia (PFI 13) 6 grams
CINNAMON, GROUND (SR 02010) 1 tsp

Recipe Nutrient Analysis:

Nutrient Single Serving
Calories 83.50
Protein (g) 1.87
Carbohydrates (g) 23.46
Fat (g) 0.20
Saturated Fat (g) 0.04
Cholesterol (mg) 0.00
Sodium (mg) 8.35
Dietary Fiber (g)* 0.31

The nutrient values for the entire meal are:

Calories: 489.98
PCF Ratio: 26-48-26 (not the 20-50-30 I am looking for but close enough)

Meal Items:
Chicken Ferocious - 1 serving (300.6g)
Accorn Squash - 1 serving (207.1g)
MARGARINE-LIKE SPREAD, LIGHT, 'Light Buttery Spread' (non-hydrogenated) - 1 tbsp

Basic Anaysis:
Calories: 489.98 kcal
Protein: 33.72 g
Carbohydrates: 62.28 g
Total Fat: 14.97 g
Saturated Fat: 3.13 g
Sodium: 186.78 mg
Cholesterol: 65.77 mg
Fiber: 5.82 g

Do we need to pay this much attention to what we eat? If we have non-diabetic labs and we do not need medications to control our blood glucose maybe not. My numbers were horible when I was diagnosed. I believe it is this attention to detail and awareness of what I eat that has my blood glucose well controlled and my A1C at healthy levels. If we want to be off the meds and well controlled I think it is very important that we prepare and consume our meals with thought and intention.

Until next time, Bon Appetit and stay healthy.

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