Cooking for Health: Diabetes
 Thanks to three new books from the American Diabetes Association (ADA), it’s easier than ever for people with diabetes to eat delicious food without sabotaging their healthful regimens. Sample a recipe from each of these new titles and expand your repertoire of palate-pleasing, disease-fighting dishes.
Diabetes Fit Food: Over 200 Recipes From the World’s Greatest Chefs by Ellen Haas, a leading expert on healthy eating and founder of FoodFit.com, takes the bland out of diabetes-friendly cooking, as this recipe demonstrates.
Roasted Cornish Hens with Dried Cherry Stuffing
11/2 tablespoons olive oil
1/2 cup diced onion
1/2 cup diced celery
1/2 cup dried sour cherries
1/2 teaspoon dried sage
1/2 cup low-sodium chicken broth
4 slices white bread, cut into 1/2-inch cubes
salt to taste
freshly ground pepper
2 Cornish game hens, split in half
Prep Time: 15 minutes
Cooking Time: 45 minutes
Serves 4
1. Preheat the oven to 400°F.
2. In a large skillet, heat the olive oil over medium heat. Add the onion and celery and cook until the vegetables are tender, about 5 minutes. Add the dried cherries, sage, and broth, and cook for 2 more minutes. Stir in the cubed bread, salt, and pepper and set aside.
3. Season the Cornish hen halves with salt and pepper.
4. Spray a baking sheet with nonstick cooking spray. Form the stuffing into 4 mounds on the baking sheet. Place 1 half of a Cornish hen on top of each mound of stuffing. Roast the hens for 45 minutes or until thoroughly cooked.
5. When the hens are finished, transfer them to a serving platter and let rest for about 5 minutes before serving.
Nutrition Facts
Serving Size: 1/2 Cornish hen
Exchanges:
Starch 1 • Fruit 1 • Lean Meat 3
Calories: 298
Calories from Fat: 87
Total Fat: 10 g
Saturated Fat: 1.8 g
Trans fat: 0 g
Polyunsaturated Fat: 1.9 g
Monounsaturated Fat: 5.1 g
Cholesterol: 96 mg
Sodium: 220 mg
Total Carbohydrate: 28 g
Dietary Fiber: 2 g
Sugars: 11 g
Protein: 24 g
Reprinted with permission from Diabetes Fit Food: Over 200 Recipes from the World’s Greatest Chefs by Ellen Haas, published by the American Diabetes Association
 Dietitian Jackie Mills has cut down the carbohydrates, fat, and calories but kept the sinfully good taste in a beautiful collection of recipes sure to please people accustomed to giving up the flavor when they limit sugar and fat. Case in point—these tempting scones from The Big Book of Diabetic Desserts: Decadent and Delicious Recipes Perfect for People With Diabetes.
Dried Apple-Walnut Scones
Makes 8 servings • Serving size: 1 scone
Make fast work of chopping dried apples by cutting them with kitchen shears instead of a knife. Enjoy these on a fall or winter day with a cup of hot tea or apple cider.
1/3 cup walnut pieces
1/4 cup unsweetened apple juice
1/4 cup dried apple slices, chopped
1 cup all-purpose flour
1/4 cup whole wheat flour
1/4 cup light brown sugar
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1/4 teaspoon ground cinnamon
2 tablespoons 67% vegetable oil butter-flavored spread, chilled
1/3 cup low-fat buttermilk
1 large egg
1. Preheat the oven to 350°F. Place the nuts in a small baking pan. Bake, stirring once, 5 to 8 minutes, or until nuts are lightly toasted. Set aside to cool. Finely chop cooled nuts. Increase oven temperature to 375°F.
2. Place the apple juice in a small saucepan and heat over medium heat until hot but not boiling. Remove from the heat and add the apples. Cover and let stand 10 minutes or until most of the juice is absorbed. Drain the apples and set aside.
3. Coat a baking pan with cooking spray and set aside.
4. Combine the all-purpose flour, whole wheat flour, brown sugar, baking powder, baking soda, salt, cinnamon, and butter-flavored spread in a food processor and pulse until the spread is uniformly incorporated into the dry ingredients. Transfer the mixture to a large bowl and set aside.
5. Combine the buttermilk and egg in a small bowl and whisk until well mixed. Add the buttermilk mixture to the flour mixture and stir just until moistened.
6. Transfer the dough to a lightly floured surface, sprinkle lightly with flour, and using floured hands, shape the dough into an 8-inch circle. Cut into 8 wedges. Transfer the wedges to the prepared pan, spacing about 1/2 inch apart. Bake 12 to 14 minutes or until the tops of the scones are lightly browned. Serve immediately.
Exchanges: 11/2 Carbohydrate • 11/2 Fat
Calories: 174
Calories from Fat: 59
Total Fat: 7 g
Saturated Fat: 1 g
Cholesterol: 27 mg
Sodium: 206 mg
Total Carbohydrate: 26 g
Dietary Fiber: 2 g
Sugars: 10 g
Protein: 4 g
Reprinted with permission from The Big Book of Diabetic Desserts: Decadent and Delicious Recipes Perfect for People With Diabetes by Jackie Mills, MS, RD, published by the American Diabetes Association
 Holly Clegg’s Trim&TERRIFIC cookbooks have helped more than 600,000 people to eat well. Now, she’s partnered with the ADA to bring her health-savvy cooking strategies to people with diabetes with Holly Clegg’s Trim&TERRIFIC Diabetic Cooking: Over 200 Recipes That Can Be on Your Table in 30 Minutes or Less. Sample Clegg’s winning ways with vegetables with this easy and healthful twist on asparagus.
Asian Asparagus
8 Servings • Serving Size: 1/8 Recipe
It’s easy to make this light honey-soy sauce glaze highlighting the fresh asparagus. Don’t fret if you don’t have sesame seeds; just leave them out.
1 tablespoon honey
2 teaspoons lite soy sauce
1 teaspoon minced garlic
1 tablespoon olive oil
2 pounds asparagus, trimmed
1 teaspoon sesame seeds, toasted
1. In a large nonstick skillet, heat the honey, soy sauce, garlic and oil over medium heat until boiling.
2. Add the asparagus and cook until done, about 8-12 minutes depending on the size of asparagus. Sprinkle with sesame seeds.
Exchanges: 1/2 Carbohydrate • 1/2 Fat
Calories: 51
Calories from Fat: 16
Total Fat: 2 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 33 mg
Total Carbohydrate: 7 g
Dietary Fiber: 3 g
Sugars: 5 g
Protein: 3 g
Reprinted with permission from Holly Clegg’s Trim&TERRIFIC Diabetic Cooking: Over 200 Recipes That Can Be on Your Table in 30 Minutes or Less by Holly Clegg, published by the American Diabetes Association
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