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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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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