Diabetes-Friendly Recipes

Recipes from the Kitchen of Chef Robert Lewis
"The Happy Diabetic"

Chef Robert Lewis comes from a long line of wonderful cooks, and since childhood he was exposed to a diverse array of traditional and ethnic dishes. Inspired to pursue a career in cooking, Robert graduated from the Culinary Institute of America in Hyde Park, New York, in 1976. Since then, Chef Robert's personal and professional cooking journey has evolved in unique and exciting ways.

In 1998, Robert was diagnosed with type 2 diabetes. "At that time I was sure my days of good eating were over," says the Chef. "All I heard about in those early days was the foods that were prohibited. But as I worked through my ups and downs, I came to realize that the selection of foods I could and should eat was actually vast, and included many fabulous favorites. Thus began my motivation to create great tasting dishes that are easy and fun to prepare!"

View some of Chef Robert's featured recipes below. For more of his diabetic recipes visit www.happydiabetic.com.

Featured Entrees

• Chicken and Spinach Salad
  

  This salad is a light and refreshing combination. It's so unusual, your guests will rave about the flavors!

  • 6 oz. fresh spinach
  • 2 oranges, peeled and cut into chunks
  • 2 c. cooked and cubed chicken
  • 2 c. fresh strawberries
  • Dressing:
  • 2 T. balsamic vinegar
  • 3 T. orange juice
  • 1-1/2 T. canola oil
  • 1/4 t. dry mustard
  • 1/3 t. poppy seeds
  • 1 t. honey

  Mix dressing ingredients and refrigerate. Wash spinach and tear into bite size pieces. Add oranges, chicken, and strawberries. Serve with dressing.

  Servings: 4

  Per Serving: 129 Cal (36% from Fat, 8% from Protein, 57% from Carb); 3 g Protein; 6 g Tot Fat; 0 g Sat Fat; 20 g Carb

• Shrimp with Garlic Cream Sauce Over Fresh String Beans
  
  • 8 cloves garlic, unpeeled
  • 12 large shrimp, peeled
  • 2 T. olive oil
  • 1 1/2 c. half & half
  • 1/4 c. finely chopped parsley
  • 1/2 c. grated Parmesan cheese
  • 1 lb. fresh green beans
  • Salt and pepper

  In a saucepan bring 6 cups of water to a boil. Using a small paring knife, remove the vein along the back of each shrimp and rinse under running water. Add garlic to water and boil for two minutes. Add the shrimp to the water and cook with the garlic for 2-3 minutes. Drain the shrimp and garlic. Peel the garlic and finely chop. Heat oil in a large skillet over medium heat. Add garlic and cook for 1 minute. Pour in half & half and bring to a simmer. Cook until cream begins to thicken. Stir in parsley, Parmesan cheese, and shrimp. Season with salt and pepper. Pour sauce over beans in a large bowl and toss to coat. Garnish with parsley and Parmesan cheese.

  Servings: 4

  Per Serving: 269 Cal (63% from Fat, 16% from Protein, 20% from Carb); 11 g Protein; 20 g Tot Fat; 9 g Sat Fat; 14 g Carb

• Sirloin Tips in Mushroom-Wine Sauce
  

  For a delicious, healthful meal that your guests will love, try Sirloin Tips in Mushroom-Wine Sauce!

  • 2 lbs. lean sirloin tips, cut into 6 serving-size pieces
  • 1 c. beef bouillon
  • 1 c. dry white or red wine (dry vermouth is especially good)
  • 1 large clove garlic, minced
  • 1 t. Italian seasoning
  • 1 c. sliced mushrooms
  • 1/4 T. flour
  • 1/4 c. water

  In a large, heavy skillet sprayed with nonstick spray, brown sirloin tips over medium-high heat. Add bouillon, wine, garlic, and Italian seasoning, then cover. Reduce heat and simmer, turning every 15 minutes, for 2 hours. Add mushrooms, re-cover, and simmer for 1/2 hour longer. Remove meat to a serving dish and keep warm. Pour meat juices from skillet into a large measuring cup. Add enough water to make 1 cup and return to skillet. Dissolve flour in 1/4 cup water and simmer over medium heat, stirring constantly, until thickened. Pour sauce over meat before serving.

  Servings: 6

  Per Serving: 431 Cal (55% from Fat, 43% from Protein, 2% from Carb); 42 g Protein; 24 g Tot Fat; 10 g Sat Fat; 2 g Carb

• Glazed Pork Chops with Caramelized Onions
  

  These chops are in for a treat. Here is a great way to crank up the flavors.

  • 4 pork loin chops, 1/2-inch thick
  • 2 T. honey, low-calorie
  • 1 medium onion
  • 1/4 c. fresh sliced mushrooms
  • 1/4 t. pepper
  • 3 T. Dijon mustard
  • 2 t. canola oil

  Trim excess fat from chops. Heat a 10-inch sauté pan with canola oil. Brown chops on both sides in hot skillet. Remove chops. Add onions to the pan. Cook and stir over medium heat for 3 minutes. Add mushrooms and cook until tender. Push onions to the side of the skillet. Return chops to skillet. Combine mustard, honey, and pepper. Spread over chops. Cover. Cook over medium-low heat 15 minutes or until meat is tender.

  Servings: 4

  Per Serving: 271 Cal (33% from Fat, 49% from Protein, 18% from Carb); 33 g Protein; 10 g Tot Fat; 3 g Sat Fat;
  12 g Carb

  Happy Diabetic Chef Tip
  Cut the salt in half in your favorite recipes. Most of the time this will not produce a noticeable taste change. Consider replacing part of the salt with an herb or spice, flavored vinegar, citrus juice, or peel. Garlic or onion power (not garlic or onion salt) work well in meats, soups, and sauces.

• Easy Enchilada Casserole
  
  • 1 lb. ground turkey breast
  • 1 medium onion, chopped
  • 2 c. each of tomato sauce and enchilada sauce
  • 1 can (15 oz.) pinto beans and juice
  • 10 corn tortillas
  • 3 c. grated fat-free cheddar cheese (10 oz.)
  • 1 c. sliced black olives

  In a large, heavy skillet sprayed with nonstick spray, brown ground turkey and chopped onion over medium-high heat, stirring constantly. Add tomato sauce, enchilada sauce, and beans with juice. Heat until simmering. Put a layer of meat sauce in a large casserole sprayed with nonstick spray. Add a single layer of 3 tortillas. Add another layer of meat sauce. Cover with 1/4 of the cheese and olives. Repeat three more layers of 3 tortillas, meat sauce, cheese, and olives. Bake in a preheated 325 degrees oven for 50 to 60 minutes, or until hot.

  Servings: 10

  Per Serving: 209 Cal (21% from Fat, 33% from Protein, 46% from Carb); 18 g Protein; 5 g Tot Fat; 1 g Sat Fat; 24 g Carb

• Jason's Chicken Stir-Fry
  

  A kicked up version of a classical dish.

  • 1/2 c. reduced-sodium soy sauce
  • 1/2 c. lower-sodium chicken broth
  • 1 t. olive oil
  • 1 t. sesame oil
  • 1 t. brown sugar
  • 2 t. cornstarch
  • 1 lb. sliced chicken breast
  • 2 T. vegetable oil
  • 1/2 c. thinly sliced green onion
  • 1 T. finely chopped garlic
  • 1 T. finely chopped fresh ginger
  • 3 c. thinly sliced cabbage (about 1/4 head cabbage)
  • 1 sweet red and green pepper, cored, seeded, and cut into matchstick strips
  • 1 sliced onion

  Stir together soy sauce, broth, sesame oil, and sugar in a small bowl. Pour 1/4 cup of the marinade into a medium-size bowl; stir in cornstarch. Add chicken; toss to coat. Set aside to marinate 20 minutes. Reserve remaining marinade in the small bowl. Meanwhile, heat 1-tablespoon oil in a wok or very large skillet over high heat. Add marinated chicken; cook, stirring constantly, until chicken is no longer pink, 5 to 6 minutes. With a slotted spoon, remove chicken to a bowl. Wipe any residue from wok. Heat remaining tablespoon oil in wok. Add green onion, garlic, and ginger; cook, stirring, 1-2 minutes. Add cabbage, red and green pepper strips, and onions; cook 1 minute. Return chicken to wok. Pour in reserved marinade. Toss to combine and heat through.

  Servings: 6

  Per Serving: 231 Cal (57% from Fat, 22% from Protein, 21% from Carb); 13 g Protein; 15 g Tot Fat; 3 g Sat Fat;
  12 g Carb

• Cajun-Style Blackened Halibut
  

  A nod to what could arguably be the dish of the eighties, blackened redfish. The technique works equally well with halibut.

  • 1 t. salt
  • 1 t. minced fresh thyme
  • 1/2 t. dried oregano
  • 1/2 t. cayenne pepper
  • 1/2 t. sweet paprika
  • 1/2 t. ground black pepper
  • 1/2 t. fennel seeds, crushed
  • 4 6-oz. halibut fillets
  • 2 T. olive oil
  • 4 t. butter

  Preheat oven to 400°F. Mix first 7 ingredients in small bowl. Place fillets on baking sheet. Brush on both sides with 1 tablespoon oil. Sprinkle top of each with seasoning. Heat heavy large skillet (preferably cast-iron) over high heat until very hot. Add remaining 1 tablespoon oil; swirl to coat. Place fillets, seasoned side down, in skillet. Cook until very brown on bottom, 1 minute. Return fillets, browned side up, to baking sheet. Place in oven; bake until just opaque in center, about 8 minutes. Top each with 1 teaspoon butter.

  Servings: 4

  Per Serving: 371 Cal (63% from Fat, 37% from Protein, 0% from Carb); 34 g Protein; 25 g Tot Fat; 5 g Sat Fat; 0 g Carb

Featured Desserts

• No Need to Bake This Cheesecake
  
  • 1 3/4 c. graham cracker crumbs
  • 1/2 c. butter
  • 1/2 t. ground cinnamon
  • 1 (6 oz.) package sugar free lemon flavored gelatin
  • 1 c. boiling water
  • 1 (8 oz.) package reduced fat cream cheese
  • 2 t. vanilla extract
  • 1 c. frozen light whipped topping, thawed

  Preheat oven to 350°F. In a medium bowl, combine graham cracker crumbs, butter, and cinnamon. Mix well and press into the bottom of a 9 inch square pan. Bake in preheated oven for 8 to 10 minutes. Remove from oven and allow to cool. Dissolve lemon gelatin in boiling water. Let cool until thickened, but not set. In a large bowl, beat cream cheese and vanilla until smooth. Blend in lemon gelatin. Fold in whipped topping. Pour filling into crust. Sprinkle top with graham cracker crumbs. Refrigerate overnight.

  Yield: 12 servings

  1.85 g Protein; 8.44 g Sat Fat; 2.54 g Carb

• Quick Banana Bread
  
  • 1 c. sifted all purpose flour
  • 3/4 c. sifted whole wheat flour
  • 2 t. baking powder
  • 1/4 t. baking soda
  • 1/4 t. salt
  • 1 egg, well beaten
  • 1 packet Butter Buds^®, mixed with 1/4 c. hot water
  • 1/4 c. sugar
  • 3 T. sugar substitute
  • 1 t. vanilla
  • 1 c. ripe mashed bananas

  Preheat oven to 350 degrees. In medium size bowl, sift together flours, baking powder, baking soda, and salt. In separate bowl, combine egg, Butter Buds, sugar, sugar substitute, vanilla, and bananas. Add dry ingredients, mix until moist. Turn into nonstick 9 X 5 inch loaf pan. Bake 1 hour, or until toothpick inserted in center comes out clean.

  Yield: 18 1/2" slices

  0.49 g Protein; 0.36 g Tot Fat; 1.99 g Carb

• Chocolaty Chipity Cookies
  
  • 1/3 c. margarine, softened
  • 1 egg
  • 1 t. vanilla extract
  • 1/2 c. low-cal sweetener
  • 1/2 c. brown sugar
  • 3/4 c. all-purpose flour
  • 1/2 t. baking soda
  • 1/4 t. salt
  • 1/2 c. semi sweet chocolate chips

  With an electric mixer, cream margarine for 1 min. Add egg and vanilla and beat on high for 1 min. Add sweetener and beat till well blended. Combine flour, baking soda, and salt; beat into mixture until smooth. Stir in chips. Drop from small spoon onto ungreased baking sheet. Flatten slightly with back of spoon. Bake at 375°F for 8-10 minutes or until browned on bottoms. Cool on rack. Store in airtight container.

  Yield = 2 dozen cookies

  6 g carbohydrate, 9 g protein, 4.1 g fat

• Applesauce Brownies
  
  • 1/3 c. vegetable oil
  • 1/2 c. unsweetened applesauce
  • 1/2 c. unsweetened cocoa powder
  • 1/2 c. sugar
  • 1 c. all-purpose flour
  • 1 t. baking powder
  • 1/2 t. baking soda
  • 2 large eggs
  • 1 t. vanilla extract
  • 1/4 c. chopped nuts

  Preheat oven to 375°F. Combine oil, applesauce, and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture. Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional). Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean.

  Yield: 18 brownies

  Protein 3 g, Fat: 7 g, Carbohydrates: 27 g

• Chewy Oatmeal Cookies
  • 1 1/2 c. whole oats
  • 1/3 c. reduced-calorie margarine
  • 1/2 c. unsweetened applesauce
  • 1 1/2 c. sugar substitute
  • 2 eggs
  • 1 T. vanilla extract
  • 1 1/4 c. flour
  • 1 t. baking powder
  • 1/2 t. baking soda
  • 1/2 c. coarsely chopped macadamia nuts or walnuts
  • 1/2 c. mini chocolate chips

  Preheat oven to 350 degrees. Spray baking sheet with cooking spray. In a blender, process oats for 30 seconds or until oats are finely ground. In a large bowl, combine margarine, applesauce, and sugar substitute using a hand mixer until mixture is fluffy. Stir in eggs and vanilla extract. Add flour, baking powder, baking soda, and ground oats. Mix well to combine. Fold in macadamia nuts and chocolate chips. Drop batter by tablespoon onto prepared baking sheets to form 36 cookies. Flatten each with the back of a spoon sprayed with cooking spray. Bake for 10-12 minutes or until cookies just start to become golden.

  Yield 3 dozen cookies

  1 Serving = 3 cookies

  9 g fat, 4 g protein, 24 g carbohydrate

• Coffee Mocha Smoothie
  • 1/2 c. strong brewed coffee or 1 shot espresso
  • 1 t. instant coffee or espresso powder
  • 1 c. milk
  • 1 c. frozen vanilla yogurt
  • 1/2 t. vanilla extract or 2 T. chocolate syrup (for mocha)

  Blend all ingredients together in a blender until smooth. Serve immediately.

  Yield: 2

  4.92 g Protein; 2.44 g Tot Fat; 6.99 g Carb