Samantha

Guest-Chef

I have always loved to cook, and the challenges of diabetes have not changed that. Healthy food can be beautiful, nutritious, and delicious, and doesn’t have to break the budget.


Chef's Recipes

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Ingredients
  • Cooking spray
  • 2 large boneless skinless chicken breasts* (10-12 oz. each)
  • 1 teaspoon salt optional
  • 1/2 teaspoon ground black pepper
  • 1/4 cup whole wheat flour
  • 1 large egg
  • 1 teaspoon lemon juice
  • 1/2 cup whole wheat breadcrumbs
  • 1 teaspoon Italian seasoning
  • 1 TBS. olive oil
  • 2 TBS. butter
  • 2 tablespoons capers drained and rinsed
  • 1/4 cup lemon juice
  • 1/2 cup low sodium chicken broth
  • 1/4 cup chopped fresh parsley

Chicken Piccata

Leading off our series of Italian cuisine dishes that are a good fit for Type 2 Diabetics is Chicken Piccata. Chicken…

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Ingredients
  • 2 lb. boneless, skinless chicken breast tenderloins
  • 1 large onion, quartered and sliced
  • 2 c. plain yogurt (NOT Greek style)
  • 1/4 tsp. saffron threads
  • 1/4 c. lemon juice
  • 1 tsp. salt
  • 1/2 tsp. pepper
  • 1/2 c. melted butter

Persian Jujeh Kabob – Grilled Chicken Kabob

Grilled Chicken Kabob – called Jujeh Kabob in Persian cuisine – is perfect for Type 2 diabetics, low in fat and…

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  • 2 lbs. sirloin tip or eye of round beef
  • 1/2 c. light soy sauce
  • 6 c. finely chopped cabbage
  • 1/2 c. shredded carrots
  • 1/2 c. finely sliced celery
  • 1/2 c. finely julienned red bell pepper
  • 1/2 c. finely julienned green bell pepper
  • 2 chopped green onions
  • 3 TBS. lime juice
  • 2 TBS. fish sauce found in Asian ethnic section of grocery store
  • 1/4 tsp. garlic powder
  • 1 TBS. finely minced fresh ginger root
  • Artificial sweetener to taste to equal 1 1/2 tsp. sugar

Asian Beef Salad

Asian Beef Salad is the best of both worlds. No need to feel torn between a salad or something with meat,…

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Ingredients
  • 2 cups fat-free Greek-style yogurt (we like Fage)
  • 1 large cucumber, peeled, 1/4" dice
  • 2 green onions, trimmed, halved, minced
  • 1 1/2 Tablespoon dried dill weed (or 3 TBS fresh, minced)
  • 6-8 slices pickled jalapeno, minced

Cucumber Yogurt Dip (Mast-o-Khiar)

Cucumber Yogurt Dip or Persian Mast-O-Khiar – cool, creamy, and savory dip! Its a very healthy substitue for sour cream and…

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Ingredients
  • 3/4 c. hot water
  • 2 TBS. brandy
  • 1 TBS. instant espresso or instant coffee powder
  • 1/4 c. + 1 TBS. Splenda, divided
  • 1 c. whipping cream
  • 1 8-oz. box cream cheese (can be reduced fat or fat-free if desired)
  • 1/2 tsp. vanilla extract
  • 7 oz. sponge-type ladyfingers
  • 2 TBS. cocoa powder divided
  • 1/4 c. milk
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Nutrients
  • Calories: 215
  • Carbohydrates: 14
  • Fat: 15
  • Protein: 4
  • per serving:

Tiramisu “Zucchero Leggero”

Tiramisu is known around the world as “THE” classic Italian cuisine dessert. Here is a low-sugar Tiramisu recipe that tastes just…

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Ingredients
  • 1 rolled-up style refrigerated piecrust
  • 1 29-oz. can sliced peaches, drained
  • 1/4 tsp. ground cloves
  • 1/4 tsp. vanilla extract
  • 1/16 tsp. ground cumin
  • 1 TBS. powdered sugar (more or less to taste)
  • 1/2 tsp. olive oil
  • Optional toppings: sugar-free vanilla ice cream or heavy cream
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Nutrients
  • Calories: 136
  • Carbohydrates: 23
  • Fat: 5
  • per 1 serving:

Rustic Italian Peach Pie

One of the oldest dessert recipes that we have written record of is for a peach dish from ancient Roman times.…

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