Great Foods Recipies For People That Have Diabetes

3 sprigs fresh flat-leaf parsley, plus 1 tablespoon chopped
3 sprigs fresh tarragon, plus 1 tablespoon chopped
3 sprigs fresh thyme
1 bay leaf
1 small onion, chopped
2 medium carrots, sliced
1 stalk celery, sliced
3 long strips lemon zest
4 bone-in chicken breast halves, skin removed (2 1/2 to 3 pounds)
4 cups chicken broth, low-sodium canned or homemade
1 bunch medium asparagus, thick ends trimmed, cut into 1-inch segments
1/3 cup fresh or frozen peas
5 medium shiitake mushrooms, stemmed and sliced

Tie the parsley, tarragon, and thyme sprigs and bay leaf together with kitchen twine and put in a large saucepan with the onion, carrot, celery, lemon zest, and chicken breasts. Cover with the broth, bring just to a boil over high heat, skim off any foam that comes to the surface. Adjust the heat to very low and cover. Cook the chicken until firm to the touch, about 20 minutes. Remove the chicken to a platter, when cool enough to handle and pull into large strips; discard the bones.

When ready to serve, add the asparagus, peas, and mushrooms to the broth. Cook until the vegetables are just tender, about 3 to 5 minutes, and remove herb bundle. Return chicken to the broth and warm through.

Divide chicken between 4 large soup bowls and ladle some broth and vegetables into each bowl. Garnish each soup with the chopped parsley and tarragon. Serve.

Nutrition Information
Nutritional Analysis per serving Calories 269
Fat 4 grams
Saturated Fat 1 gram
Carbohydrates 14 grams
Fiber 6 grams
Protein 47 grams

1 large jicama, julienned
2 large carrots, julienne
1 cup red onion, finely sliced
1/2 red pepper, julienned
1/2 yellow pepper, julienned
1 tomato, julienned
1/4 cup fresh lime juice
1/4 cup red wine vinegar
1 teaspoon honey
2 tablespoons olive oil
Pinch of cayenne
Salt and freshly ground pepper
2 tablespoons chopped cilantro

Combine jicama, carrots, red onion, both peppers, tomato in a medium bowl. Whisk together the lime juice, vinegar, honey, olive oil and cayenne and season with salt and pepper to taste. Add the cilantro and let sit for 30 minutes.

3/4 cup pearl barley, rinsed
2 sprigs fresh thyme, plus 1 tablespoon minced leaves
3 stems fresh flat-leaf parsley, plus 1/3 cup chopped leaves
1 bay leaf
2 lemons, zest peeled in large strips
10 ounces button mushrooms, trimmed and thinly sliced (about 4 cups)
1/3 cup freshly squeezed lemon juice
2 teaspoons kosher salt
2 teaspoons Dijon mustard
Freshly ground black pepper
1/3 cup extra-virgin olive oil, plus more for cooking the asparagus
1/2 medium shallot, minced
2 bunches medium asparagus, woody stems trimmed (about 2 pounds)

Put the barley in a medium pot with water to cover by a few inches and salt it generously. Tie the thyme sprigs, parsley stems, and bay leaf together with a piece of kitchen twine and add to the pot, along with the lemon peel. Simmer, stirring occasionally, until tender, about 30 minutes. Drain and remove the herbs and lemon.

Meanwhile, toss the mushrooms with 2 tablespoons of the lemon juice and 1/2 teaspoon of the salt in a large bowl. Whisk the remaining lemon juice with the mustard, remaining salt, and pepper, to taste, in a small bowl. Gradually whisk in the olive oil, starting with a few drops and then adding the rest in a steady stream to make a smooth, slightly thick vinaigrette. Add the shallots.

Toss the mushrooms, barley, and the dressing together. Stir in the chopped herbs. Set aside at room temperature for about 1 hour for the flavors to come together.

Preheat the oven to 450 degrees F.

Spread the spears in a single layer in a shallow baking pan, drizzle with olive oil, sprinkle with salt, and roll to coat thoroughly. Roast the asparagus until lightly browned and tender, about 10 minutes, giving the pan a good shake about halfway through. Spread the roasted asparagus on a serving platter. Spoon the barley salad on top and serve.

2 zucchini, cut into quarters lengthwise
2 yellow squash, cut into quarters lengthwise
2 Japanese eggplant, halved lengthwise
2 red bell peppers, stemmed, seeded and quartered
2 yellow bell peppers, stemmed, seeded and quartered
2 red onions, quartered
1 pint cherry tomatoes
1/2 cup olive oil, plus 2 tablespoons
Salt and freshly ground pepper
4 cloves garlic, finely chopped
2 tablespoons finely chopped fresh oregano leaves
1/4 cup finely chopped flat-leaf parsley leaves

Preheat grill to medium-high.

Place all cut vegetables and the tomatoes in a large shallow baking dish, add the 1/2 cup of olive oil, and toss to coat. Season with salt and pepper, to taste. Place the vegetables on the grill and cook for 5 to 6 minutes, turning halfway through the cooking time. Remove the tomatoes, cover grill, and cook the remaining vegetables for 2 minutes, or until almost cooked through. Transfer vegetables to a cutting board and coarsely chop (leave tomatoes whole). Place the chopped vegetables and tomatoes in a large bowl, add the 2 tablespoons of olive oil, garlic, oregano and parsley and season with salt and pepper, to taste. Serve at room temperature.

2 tablespoons olive oil
2 garlic cloves, chopped
1 pound escarole, chopped
Salt
4 cups low-salt chicken broth
1 (15-ounce) can cannellini beans, drained and rinsed
1 (1-ounce) piece Parmesan
Freshly ground black pepper
6 teaspoons extra-virgin olive oil

Serving suggestion: crusty bread

Heat 2 tablespoons of olive oil in a heavy large pot over medium heat. Add the garlic and saute until fragrant, about 15 seconds. Add the escarole and saute until wilted, about 2 minutes. Add a pinch of salt. Add the chicken broth, beans, and Parmesan cheese. Cover and simmer until the beans are heated through, about 5 minutes. Season with salt and pepper, to taste.

Ladle the soup into 6 bowls. Drizzle 1 teaspoon extra-virgin olive oil over each. Serve with crusty bread.

2 mangoes, peeled and cut into chunks (3 cups)
2 tablespoons fresh lime juice
1 tablespoon sugar
2 teaspoons orange liqueur (recommended: Cointreau), optional
1 storebought angel food cake (about 13 ounces)
1/4 cup fresh mint leaves

In a blender or food processor, puree 1 of the mangoes with the lime juice, sugar and Cointreau until smooth. Dice the remaining mango. Slice the cake, pour 1 tablespoon of the mango sauce over each slice, and toss some diced mango on top. Garnish with mint leaves and serve.

Nutrition Information
Nutritional Analysis per serving Calories 204
Fat 7 grams
Saturated Fat 1 gram
Carbohydrates 6 grams
Fiber 2 grams
Protein 29 grams

Gremolata and chicken:
1 clove garlic
1/4 teaspoon kosher salt, plus more for seasoning
3/4 cup fresh flat-leaf parsley leaves
1 teaspoon finely grated lemon zest
1 teaspoon freshly squeezed lemon juice
1 tablespoon extra-virgin olive oil
4 chicken paillards (scaloppini), about 4 ounces each
Olive oil spray
Freshly ground black pepper

Arugula salad:
2 bunches arugula, stemmed and leaves torn
1/4 head radicchio, separated and leaves torn
1 cup red or yellow pear tomatoes, halved
1 teaspoon extra-virgin olive oil
1 teaspoon freshly squeezed lemon juice
1/4 teaspoon kosher salt
Freshly ground black pepper

For the gremolata: Smash the garlic cloves, sprinkle with the salt, and with the side of a large knife, mash and smear the mixture to a coarse paste. Chop the parsley leaves with the garlic paste. Stir the parsley mixture with the lemon zest, juice, and olive oil in a small bowl. Set aside.

Preheat a grill pan or nonstick skillet to medium high. Spray the chicken paillards lightly with the olive oil and season with salt and black pepper, to taste. Grill the chicken, in batches if necessary, to avoid crowding the pan, turning once, until cooked through, about 2 minutes per side. Put each paillard on a plate and top with the gremolata.
Toss the arugula, radicchio, and tomatoes with the 1 teaspoon olive oil, lemon juice, salt and pepper and divide among the plates. Serve immediately.

Nutrition Information
Nutritional Analysis per serving Calories 204
Fat 7 grams
Saturated Fat 1 gram
Carbohydrates 6 grams
Fiber 2 grams
Protein 29 grams

Halibut:
1 (6-ounce) halibut steak
2 teaspoons extra-virgin olive oil
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

Salad:
1 head frisee, chopped
1 cup arugula, chopped
10 cherry tomatoes, halved
1 (15-ounce) can chickpeas (garbanzo beans)
1 fennel bulb, stalk removed, halved, and thinly sliced
1/4 cup extra-virgin olive oil
1 lemon, juiced
2 teaspoons honey
1 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper

For the halibut: Place a grill pan over medium-high heat. Brush the halibut with olive oil and season both sides with salt and pepper. Grill until cooked through, about 4 minutes per side. Let the fish rest for a few minutes then cut into 1-inch cubes.

For the salad: In a large bowl, combine the frisee, arugula, tomatoes, chickpeas, and fennel. In a small bowl mix together the olive oil, lemon juice, honey, cumin, salt, and pepper. Drizzle the olive oil mixture over the salad and toss to combine. Top with fish and serve.

Cooking spray
4 (5-ounce) tuna steaks
Salt and coarsely ground black pepper
1/4 cup honey mustard
2 tablespoons black sesame seeds or regular sesame seeds

Coat a stove-top grill pan, griddle or skillet with cooking spray and preheat to medium-high. Season tuna steaks all over with salt and black pepper. Brush honey mustard all over both sides of tuna steaks. Press sesame seeds into both sides of tuna steaks. Grill 3 to 4 minutes per side, until medium (longer for fully cooked, fork-tender fish).