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“Lazy Old Men w/ diabetes, that have to cook for themselves” COOKBOOK, Volume 1- Can you Feel the LOVE?

The Happy Diabetic Chef Robert Lewis
Mr Lewis,
I spoke with you at the TCOYB Conference on Saturday, May 16th, in Kansas City, MO.
Problematic situation: 
I identified myself as older, (70 years old), type 2 diabetes, I want to eat healthy, I will cook, but I tend to get frustrated when there are a lot of ingredients.  I really like about 3 to 5.  However, I can do several more main ingredients, (like common readily available fresh vegetables).  It is difficult to cook for just one person.  But, I am very willing to freeze “left overs”.  In fact I feel much more efficient when my efforts to cook something good provides me with more than one meal.
_____________________

Dear Gene,                                                                                                                                                                             

It was great meeting you in KC. I can understand your challenge all to well. So, I’m here to help! I hope you enjoy these dishes!  Your friend Chef Robert                                                                                                                                                                    

 

“Lazy Old Men w/ diabetes, that have to cook for themselves” Cookbook! Volume 1

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Slow-Cooked Beef Pot Roast

Unknown

Yield: 6 servings (serving size: 3 ounces beef and 1/2 cup vegetables and sauce)

Ingredients

  • 1 (8-ounce) package presliced mushrooms
  • 1 (8-ounce) container refrigerated prechopped green bell pepper
  • 2 med carrots sliced 1/2 pieces
  • Cooking spray
  • 1/4 cup plus 2 tablespoons ketchup
  • 1/4 cup water
  • 1 tablespoon Worcestershire sauce
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon salt
  • 2 pounds boneless shoulder pot roast

Preparation

1. Place mushrooms and bell pepper in a 3 1/2- to 4-quart electric slow cooker coated with cooking spray.

2. Combine ketchup and next 4 ingredients in a small bowl, stirring until blended.

3. Heat a large nonstick skillet over medium-high heat. Coat pan and roast with cooking spray. Cook 3 minutes on each side or until browned. Place roast over vegetables in cooker; pour ketchup mixture over roast. Cover and cook on HIGH for 1 hour. Reduce heat to LOW; cook 6 to 7 hours or until roast is very tender. Serve vegetables and sauce over roast.

  • Amount per serving

    • Calories 228
    • Caloriesfromfat 31 %
    • Fat 8 g
    • Satfat 2 g
    • Monofat 3.1 g
    • Polyfat 0.1 g
    • Protein 31.3 g
    • Carbohydrate 7.4 g
    • Fiber 1.1 g
    • Cholesterol 89 mg
    • Iron 4.2 mg
    • Sodium 397 mg
    • Calcium 21 mg

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    My very own Salsa Meat Loaves

    mini-meat-loaf

    Ingredients

    • 2 large egg whites
    • 1/3 cup quick-cooking oats
    • 1/2 cup plus 2 tablespoons mild or spicy salsa,
    • 1/4 cup ketchup, divided
    • 1 pound ground beef, extra lean
    • Cooking spray

    Preparation

    1. Preheat oven to 350°.

    2. Combine egg whites in a large bowl, stirring well with a whisk. Stir in oats, 1/2 cup salsa, and 2 tablespoons ketchup. Add beef; mix well. Divide beef mixture into 4 equal portions, shaping each into an oval-shaped loaf. Coat a foil-lined rimmed baking sheet with cooking spray. Place loaves on prepared pan.

    3. Bake at 350° for 30 minutes or until done.

    4. Combine remaining 2 tablespoons salsa and remaining 2 tablespoons ketchup in a small bowl; spread mixture evenly over loaves.

    Nutritional Information

    Amount per serving

    • Calories 190
    • Caloriesfromfat 26 %
    • Fat 6 g
    • Satfat 2.1 g
    • Monofat 2.1 g
    • Polyfat 0.7 g
    • Protein 25 g
    • Carbohydrate 10.9 g
    • Fiber 1.7 g
    • Cholesterol 60 mg
    • Iron 2.2 mg
    • Sodium 548 mg
    • Calcium 7 mg

     

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    Mini Meat Loaves

    mini meat 2

    • Yield: Serves: 6

    Ingredients

    • 1 1/4 pounds lean ground beef
    • 1 large egg
    • 1/2 cup Italian-seasoned bread crumbs
    • 1/4 cup grated Parmesan
    • 2 cloves garlic, finely chopped
    • 2 tablespoons tomato ketchup
    • 1/2 teaspoon salt
    • 1/2 teaspoon pepper
    • 1 tablespoon olive oil

    Preparation

    1. Preheat oven to 450ºF. Combine beef, egg, bread crumbs, Parmesan, garlic, tomato ketchup, salt and pepper in a large bowl. Mix with your hands to combine well.

    2. Brush a 6-cup muffin tin with olive oil. Gently roll meat into 6 balls and place each in a muffin cup. Bake until cooked through, about 20 minutes.

    Nutritional Information

    Amount per serving

    • Calories 305
    • Fat 19 g
    • Satfat 7 g
    • Protein 22 g
    • Carbohydrate 10 g
    • Fiber 1 g
    • Cholesterol 99 mg
    • Sodium 501 mg

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    Spiced Pork Tenderloin

    spiced-pork-tenderloin

    • Yield: 4 servings (serving size: 3 ounces pork)

    Ingredients

    • 2 tablespoons sugar
    • 2 tablespoons bourbon (optional)
    • 2 tablespoons Worcestershire sauce
    • 1/2 teaspoon ground cinnamon
    • 1 (1-pound) pork tenderloin, trimmed- (Hormel sells a single loin packaged and ready to go)
    • 1/4 teaspoon salt
    • 1/4 teaspoon freshly ground black pepper
    • Cooking spray

    Preparation

    1. Prepare grill. or a preheated oven at 375 degrees. If using the oven place the loin in a baking dish or  cookie sheet with sides.

    2. Combine first 4 ingredients in a large zip-top plastic bag. Add pork to bag; seal and shake well. Let stand 10 minutes, turning frequently.

    3. Remove pork from bag, reserving marinade. Sprinkle pork evenly with salt and pepper. Place pork on a grill rack coated with cooking spray; grill 10 minutes on each side or until a thermometer registers 160° (slightly pink), basting with reserved marinade. Remove from grill; let stand 5 minutes before slicing. This will allow the meat to rest and the juices to not run when you cut it.

    Nutritional Information

    Amount per serving

    • Calories 178
    • Caloriesfromfat 20 %
    • Fat 4 g
    • Satfat 1.3 g
    • Monofat 1.5 g
    • Polyfat 0.3 g
    • Protein 22.5 g
    • Carbohydrate 8.2 g
    • Fiber 0.2 g
    • Cholesterol 63 mg
    • Iron 1.8 mg
    • Sodium 274 mg
    • Calcium 18 mg

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    Smothered Pepper Steak

    • Yield: 4 servings (serving size: 1 sirloin patty and about 3/4 cup sauce)

    Ingredients

    • 3 tablespoons all-purpose flour
    • 4 (4-ounce) ground sirloin patties
    • 1/4 teaspoon salt
    • 1/4 teaspoon black pepper
    • Cooking spray
    • 1 (16-ounce) package frozen bell pepper stir-fry (such as Birds Eye)
    • 1 (14.5-ounce) can diced tomatoes with balsamic vinegar, basil, and olive oil (such as Hunt’s), undrained
    • 1 tablespoon low-sodium soy sauce

    Preparation

    1. Place flour in a shallow dish. Dredge sirloin patties in flour; sprinkle patties evenly with salt and pepper. Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Coat patties with cooking spray. Add patties to pan; cook 3 minutes on each side or until lightly browned.

    2. Add stir-fry, tomatoes, and soy sauce to meat in pan; bring to a boil. Reduce heat; simmer 15 minutes or until meat is done and pepper mixture is slightly thick.

    Nutritional Information

    Amount per serving

    • Calories 246
    • Caloriesfromfat 28 %
    • Fat 8 g
    • Satfat 2 g
    • Monofat 2 g
    • Polyfat 0.5 g
    • Protein 25.1 g
    • Carbohydrate 18.2 g
    • Fiber 2 g
    • Cholesterol 60 mg
    • Iron 2.7 mg
    • Sodium 785 mg
    • Calcium 52 mg

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    Chili-Garlic Glazed Salmon

    chili salmon

     

    Ingredients

    • 3 tablespoons chili sauce with garlic (such as Hokan)
    • 3 tablespoons minced green onions (about 3 green onions)
    • 1 1/2 tablespoons low-sugar orange marmalade
    • 3/4 teaspoon low-sodium soy sauce
    • 4 (6-ounce) salmon fillets
    • Cooking spray

    Preparation

    1. Preheat broiler.

    2. Combine first 4 ingredients in a small bowl; brush half of chili sauce mixture over fillets. Place fillets, skin sides down, on a baking sheet coated with cooking spray. Broil fish 5 minutes; brush with remaining chili sauce mixture. Broil 2 more minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

    Nutritional Information

    Amount per serving

    • Calories 298
    • Caloriesfromfat 40 %
    • Fat 13 g
    • Satfat 3.1 g
    • Monofat 5.7 g
    • Polyfat 3.2 g
    • Protein 36.3 g
    • Carbohydrate 5.6 g
    • Fiber 0.5 g
    • Cholesterol 87 mg
    • Iron 0.6 mg
    • Sodium 171 mg
    • Calcium 23 mg

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    Skillet Barbecue Shrimp

    skillet shrimp

     

    • Yield: 5 servings (serving size: 5 ounces shrimp and about 1 tablespoon sauce)

    Ingredients

    • 3/4 cup fat-free Italian dressing (such as Wish-Bone)
    • 2 tablespoons butter
    • 1 tablespoon Worcestershire ground black pepper blend (such as McCormick)
    • 1 teaspoon dried rosemary, crushed
    • 2 pounds large shrimp with tails intact
    • 5 lemon wedges

    Preparation

    1. Combine first 4 ingredients in a large skillet; bring to a boil. Add shrimp; cook 6 minutes or until shrimp are done, stirring occasionally. Serve with lemon wedges.

    Nutritional Information

    Amount per serving

    • Calories 161
    • Caloriesfromfat 34 %
    • Fat 6 g
    • Satfat 3.3 g
    • Monofat 1.5 g
    • Polyfat 0.7 g
    • Protein 22.1 g
    • Carbohydrate 3.8 g
    • Fiber 0.5 g
    • Cholesterol 214 mg
    • Iron 3.4 mg
    • Sodium 644 mg
    • Calcium 57 mg

     

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