Chicken On Vegetable Bed


  • 1 free range chicken, cut into pieces
  • 1 pound potatoes, halved longitudinally
  • 1/2 pound carrots, sliced 1 inch thick
  • 4 onions, peeled
  • 2 chili peppers, chopped small
  • 4 garlic cloves
  • 1/2 cup white wine
  • 1/2 cup olive oil
  • salt

Heat the oven at 430 F. Salt the chicken. Arrange the potatoes in a baking tray, then put the chicken on top of them. Arrange the onions, carrots, garlic and chili peppers between the chicken pieces. Pour the olive oil on top, then roast the food for about 15 minutes. Take it out of the oven and add the white wine. Cook it for one hour and 30 minutes more. Serve hot.

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Chocolate Chip Cookies

Ingredients for 24 cookies:

  • 130g butter
  • 150g chocolate chips
  • 150g hazelnuts, chopped
  • 200g artificial sweetener
  • 1/2 teaspoon vanilla extract
  • 1 egg, battered
  • 300g flour
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon salt

Heat the oven at 375 F. In a bowl, mix the butter, artificial sweetener, 2 tablespoons of water and the vanilla extract. When the mix becomes creamy, add the battered egg and continue mixing. In another bowl, mix the flour with the baking powder and the salt, then add the mix to the cream. Add the chocolate chips and the hazelnuts.

Oil a baking tray. Using a spoon, take equal quantities of composition and put them on the tray. Bake for 10-12 minutes. Let the cookies chill before serving.

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Lentil Salad

Lentils are good for you. They are a good source of protein, therefore ideal if you are a vegetarian. Lentils are high in fiber as well as in iron, calcium and zinc. One cup of cooked lentils provides about 230 calories.

Ingredients for two servings:

  • 1/2 cup brown or green lentils
  • 4 cherry tomatoes, chopped
  • 1/2 cup celery, chopped
  • 1 green or yellow bell pepper, chopped
  • 2 cups water
  • 1 bay leaf
  • 1 teaspoon fresh thyme leaves or 1/4 tsp dried thyme
  • 2 tablespoons low-fat vinaigrette salad dressing
  • 1/2 teaspoon Dijon mustard


Put the lentils in a saucepan, together with water, bay leaf, and thyme. Cook over medium heat for about 15 minutes, or until tender. Stir occasionally to make sure lentils don’t stick on the bottom of the saucepan. While lentils cook, mix tomatoes, peppers, celery, salad dressing and mustard in a big bowl. Drain the lentils well. Discard the bay leaf and dd the lentils to the other ingredients in the bowl. Toss gently. Serve hot or cold.

Dietary Exchanges: 1 Starch, 1 Vegetable, 1 Fat

Nutrients Per Serving:

  • 190 Calories
  • 14 g Protein
  • 24 g Carbohydrates
  • 8 g Fat
  • 58 mg Sodium
  • 0 mg Cholesterol

Source: Diabetic Cooking, Publications International, Ltd.

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Chicken, Broccoli and Rice Casserole

Broccoli is very good for diabetics because it contains only 1.1g of carbs per 100g. This is not the only reason why broccoli should be strongly considered by anybody seeking to have a healthy diet. Broccoli contains vitamin C, calcium, potassium, iron, vitamin K and folate.

Ingredients for four persons:

  • 1 box Uncle Ben’s Chef’s Recipe Broccoli Rice Au Gratin SupremeTM
  • 4 free range chicken breasts (boneless, skinless)
  • 2 cups broccoli (fresh or frozen)
  • 1/4 teaspoon garlic powder
  • 2 cups water
  • 1 cup (4 oz) reduced-fat Cheddar cheese, shredded


Heat the oven to 425 degrees. In a baking tray, combine the rice and the content of the seasoning packet.

In a separate pot, bring the water to boiling, then pour it in the baking tray. Mix well. Add the chicken and sprinkle with garlic powder. Cover the tray and bake for 30 minutes. Add broccoli and cheese. Bake it for about 10 more minutes or until the chicken is no longer pink in the center.

Dietary Exchanges:
1 1/2 Starch, 1 Vegetable, 4 Lean Meat

Nutrients Per Serving:

  • 353 Calories
  • 24% Calories from Fat
  • 10 g Total Fat
  • 5 g Saturated Fat
  • 31 g Carbohydrate
  • 37 g Protein
  • 3 g Dietary Fiber
  • 87 Mg Cholesterol
  • 778 mg Sodium

Adapted from: Diabetic Cooking, Publications International, Ltd.

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Tomato Soup


  • 4 tomatoes, average size
  • 1 onion
  • 3 garlic cloves
  • 1 tablespoon tomato paste
  • 1 cup corn
  • 1 carrot, diced
  • 1 green pepper, chopped small
  • basil
  • olive oil
  • salt, pepper

Cut the tomatoes and the onion in four wedges each, then put them in a baking tray with the garlic cloves and with a bit of olive oil. Roast them for about 20 minutes. Let them chill out for a while, then peel them and put them in a pot together with 2 glasses of water, basil, carrot, green pepper, tomato paste and a dash of salt. Boil the soup at low temperature for about 30 minutes, stirring every now and then. Add the corn, then cook for 5 more minutes.

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Fluffy Pancakes


  • 1 cup buttermilk (you can use low fat milk instead)
  • 1/2 cup oatmeal
  • 2/3 cup wheat bran
  • 1 egg
  • 1/4 wheat flour
  • 2 teaspoons sugar substitute / stevia
  • 3/4 teaspoons baking soda
  • 1/4 teaspoons salt

In a big bowl, mix the buttermilk, the oatmeal and the wheat bran. Let them sit for 5 minutes, then add the egg and stir very well.

In another bowl, put the wheat flour, stevia, baking soda and salt. Mix them well. Pour oatmeal mix until the composition becomes soft.

Heat the pan. Use about 1/4 cup of pancake mix for each pancake. Cook them for about 3 minutes on one side, then 2 minutes on the other side.

Each pancake contains about 24g carbs.

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Almond and Apricot Cookies

Ingredients (for 24 cookies):

  • 1 cup white flour
  • 1 cup brown sugar
  • 1 tablespoon baking powder
  • 2 eggs
  • 1 cup low fat milk
  • 2 tablespoons olive oil
  • 2 tablespoons honey
  • 1 teaspoon almond extract
  • 1/2 cup dried apricots, minced
  • 1 cup roasted almonds, minced

Preheat the oven at 200 degrees Celsius. In a bowl, mix the flour with the sugar and the baking powder. Add eggs, milk, olive oil, honey and almond extract. Stir well, then add the almonds and the apricots.

Work the dough with your bare hands, powdered with flour in order to avoid sticking. Give the dough a roll shape with approximately 30 cm length and 7-8 cm diameter. Bake it for about 20-25 minutes at 230 degrees Celsius. Take it out and let it cool for about 10 minutes, then cut it evenly in 24 cookies. Put the cookies in a tray and bake them for about 20 minutes. Let them cool before serving.

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