Canku Ota

(Many Paths)

An Online Newsletter Celebrating Native America

October 5, 2002 - Issue 71

Meat Dishes for Diabetics

The thought of having to convert to eating a diabetic diet can be intimidating, especially to someone who is newly diagnosed with diabetes. After all, what makes a recipe appropriate for a person with diabetes? What's the best way to meet nutritional needs without compromising taste, convenience, and pleasure? Take heart! You can follow diabetic recipes, eat well, and still avoid the roller coaster pitfalls of low blood sugar and high blood sugar.

Disclaimer: Diabetes is a serious disease requiring professional medical attention. The information and recipes on this site, although as accurate and timely as feasibly possible, should not be considered as medical advice, nor as a substitute for the same. All recipes and menus are provided with the implied understanding that directions for exchange sizes will be strictly adhered to, and that blood glucose levels can be affected by not following individualized dietary guidelines as directed by your physician and/or health-care-team.

Ingredients:

• 1 lean boneless beef chuck roast (about 5 pounds)
  
• 1 tablespoon cooking oil
  
• 1 to 2 teaspoons rubbed sage
  
• 1/4 teaspoon pepper
  
• 1 cup low-sodium beef broth
  
• 6 medium red potatoes (about 2 pounds), cut in half
  
• 3 to 4 carrots, cut into 2-inch pieces
  
• 2 medium onions, quartered
  
• 5 teaspoons cornstarch
  
• 1/4 cup water

• In a Dutch oven, brown roast on both sides in oil. Season with sage and pepper. Add broth. Cover and bake at 325*F (160*C) for 2 1/2 hours.
  
• Add potatoes, carrots and onions. Cover and bake 1 hour longer or until the meat is tender and vegetables are cooked.
  
• Remove roast and vegetables to a serving platter and keep warm.
  
• Combine cornstarch and water; stir into pan juices. Cook until thickened and bubbly. Serve with the roast.
  
  

Makes 12 servings

Food Exchanges: 3 Lean Meat, 1 Starch, 1 Vegetable
Nutritional Information : Serving Size: 1/12 recipe; Calories: 301; Sodium: 59 mg; Cholesterol: 82 mg; Carbohydrate: 16 gm; Protein: 27 gm; Fat: 14 gm.

Ingredients:

• olive oil cooking spray
  
• 1 small, about 4 ounces (120 g), Russet or all-
• purpose potato
  
• 1 cup (114 g) shredded low-fat mozzarella cheese
  
• 1 pound (480 g) extra-lean ground sirloin
  
• 1 medium yellow onion, chopped
  
• 2 cloves garlic, minced
  
• 1 14 1/2-ounce (435 g) can no-salt-added diced tomatoes with juice
  
• 1 tablespoon chili powder, or to taste
  
• 2 cups (140 g) shredded green cabbage
  
• salt (optional)
  
• freshly ground pepper to taste
  
• 1 to 3 tablespoons purchased taco sauce

• Preheat oven to 375°F (190°C, Gas Mark 5). Lightly coat a 2-quart (2 l) casserole with cooking spray.
  
• Peel and grate the potato into a bowl. Stir in 1/4 cup (29 g) of the cheese. Spread evenly over the bottom of the prepared casserole. Bake for 15 to 20 minutes, until potato is browned and crispy.
  
• Meanwhile, brown ground sirloin, onion, and garlic in a large nonstick skillet, breaking up the beef with a wooden spoon as it browns. Discard any excess fat. Stir in tomatoes with their juice, chili powder, and the cabbage. Season with pepper to taste. Sauté, stirring, for a minute or two. If mixture seems too dry, add 1 tablespoon of the bottled taco sauce, adding up to 2 tablespoons more, if needed, if mixture seems too dry.
  
• When potatoes are done, spoon beef mixture on top of potatoes. Top with remaining cheese and jalapeño slices (if using). Bake for 25 to 30 minutes, until casserole is hot and bubbly. Serve at once.
  
  

Makes six servings

Per serving: 235 calories (40% calories from fat), 24 g protein, 11 g total fat (4.8 g saturated fat), 12 g carbohydrates, 2 g dietary fiber, 38 mg cholesterol, 471 mg potassium, 357 mg sodium
Diabetic exchanges: 3 lean protein, 1 carbohydrate (1/2 bread/starch, 1 1/2 vegetable)

Ingredients:

• 1 1/4 pound ground beef
  
• 1/4 cup chopped onion
  
• 1/2 teaspoon salt
  
• 1/8 teaspoon pepper
  
• 1 (14-ounce) can pineapple in unsweetened juice
  
• 1/2 cup water
  
• 2 tablespoons sodium-reduced soy sauce
  
• 2 tablespoons vinegar
  
• 2 teaspoons cornstarch
  
• 1/2 green pepper, cut into bite-size chunks
  
• 1/4 cup Equal Spoonful

• In bowl, combine ground beef, onion, salt and pepper; mix well. Shape into 1 inch balls.
• Place on broiler rack. Broil about 4 inches from heat for about 4 minutes or until cooked throughout.
  
• Drain pineapple juice into saucepan, reserve pineapple.
  
• To juice in saucepan, add water, soy sauce and vinegar. Stir in cornstarch. Cook, stirring constantly, until mixture boils and thickens. Stir in green peppers, pineapple and meatballs. Simmer for 5 minutes.
  
• Stir in Equal Spoonful
  

Makes four servings

Each Serving: 426 Kcal, 30g protein, 24g fat, 23g carbohydrate

Ingredients:

• 1/2 frozen puff pastry sheet (one-fourth of a 17 1/4-ounce, 525 g, package), defrosted
  
• 1 pound (480 g) ground beef sirloin
  
• 6 ounces (180 g) mushrooms, sliced
  
• 1 1/2 cups frozen chopped onion
  
• 2 teaspoons (10 ml) crushed dried thyme
  
• 2 tablespoons (18 g) all-purpose flour
  
• 1 1/2 cups (360 ml) fat-free low-sodium canned beef broth
  
• 1 tablespoon (15 ml) bottled steak sauce
  
• 1/2 cup (72 g) frozen peas, rinsed with cold water and drained

• Preheat oven to 450°F (230°C), Gas Mark 8. On a lightly floured surface, roll out pastry to 6-inch (15 cm) square. Using a sharp knife, cut into twelve 1/2-inch strips.
  
• In a heavy skillet over medium-high heat, brown beef, mushrooms, and onion until beef is no longer pink, about 5 minutes. Sprinkle mixture with thyme and flour. Add beef broth and steak sauce; cook, stirring, for 5 minutes. Stir in peas. Spoon mixture into individual casserole dishes about 5 inches (12.5 cm) in diameter.
  
• Arrange two pastry strips in a wide X over each casserole. Place a third strip across the center. Press overhangs firmly to sides of casseroles to seal.
  
• Bake until pastry is puffed and golden brown, about 12 minutes.
  

Makes four servings

Per serving: 430 calories (47% calories from fat), 29 g protein, 22 g total fat (5.8 g saturated fat), 28 g carbohydrate, 3 g dietary fiber, 41 mg cholesterol, 219 mg sodium
Diabetic exchanges: 3 lean protein, 2 carbohydrate (1 1/2 bread/starch, 1 vegetable), 2 fat

Canku Ota is a copyright © 2000, 2001, 2002 of Vicki Lockard and Paul Barry.

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