Bismarck, North Dakota - News

Bismarck Tribune

By KAREN HERZOGBy KAREN HERZOG

Those of us with Type 2 diabetes know we should eat healthily, track our blood sugars and take our medications (if any). North Dakota's diabetes prevalence in 2007 was 6.3 percent, according to the North Dakota Department of Health.

What helps us is to search out recipes with healthful ingredients, nutritional information and lots of taste. "The All-Natural Diabetes Cookbook: The Whole Food Approach to Great Taste and Healthy Eating" by Jackie Newgent (American Diabetes Association, 2007, $18.95), won the 2007 Gourmand Best Health and Nutrition Book in the World Award in London, England.

Newgent, a registered dietitian, New York City-based culinary nutritionist, recreational chef instructor and consultant, focuses her recipes on natural ingredients and tangy flavors borrowed from a number of ethnic cuisines.

A sampling from the book:

Chili-Lime Crisped Chicken Fingers

1 tablespoon Asian garlic-chili sauce or other spicy Asian chili sauce

1 tablespoon lime juice

1 tablespoons clover honey

¼ teaspoon sea salt, or to taste

¼ teaspoon freshly ground black pepper, or to taste

10 ounces unseasoned, uncooked chicken breast tenders or boneless, skinless chicken breast, antibiotic free, sliced into 8 wide, long strips

½ cup plain whole wheat panko bread crumbs

Preheat the oven to 375 degrees. In a medium bowl, stir together the chili sauce, lime juice, honey, salt and pepper. Add the chicken and toss until well coated.

Place the bread crumbs in a shallow bowl. One at a time, dip all sides of the chicken strips into the bread crumbs and place on a large, nonstick baking pan.

Lightly coat the chicken strips with natural butter-flavored cooking spray, if desired. Bake for 22 minutes or until done. Let the chicken cool on the pan for 5 minutes before serving. Makes 4 servings of 2 chicken fingers each.

Exchanges:½ carbohydrate, 2 lean meat; 130 calories, 17 calories from fat, 2g total fat, 0g saturated fat; 40 mg cholesterol, 190 mg sodium, 11 g total carbohydrate, 1 g dietary fiber, 4 g sugars, 16 g protein.

New-Age Nicoise Salad with Grape Tomatoes and Lemon-Basil Vinaigrette

¼ cup lemon juice

2 tablespoons extra virgin olive oil or garlic-flavored olive oil

¼ teaspoon garlic salt, or to taste

¼ cup finely chopped fresh basil leaves

3 cups organic baby arugula or baby spinach

1 pint grape tomatoes

1½ cups sliced English cucumber with skin

2 large hard-boiled eggs, quartered

1 (7-ounce) can water-packed solid tuna, drained and separated into chunks

12 kalamata or other olives

In a small bowl, whisk the lemon juice, oil and garlic salt. Stir in the basil.

Arrange a bed or arugula or spinach on a large platter. Arrange the tomatoes, cucumbers, eggs, tuna and olives on top of the greens. Drizzle with vinaigrette. Sprinkle salad with additional garlic salt (optional). Serves 4.

Exchanges: 1 vegetable, 2 lean meat, 1 fat; 190 calories, 103 calories from fat;, 11g total fat, 2g saturated fat, 120 mg cholesterol, 370 mg sodium, 7g total carbohydrate, 2g dietary fiber, 3g sugars, 15g protein.

Asian Sesame Soba Noodle Bowl with Bell Peppers and Snow Peas

8 ounces dry soba noodles

¼ cup rice vinegar

1/3 cup thinly sliced green onion

2 tablespoons mild floral honey

1½ tablespoons naturally brewed reduced-sodium soy sauce

1 tablespoon grated fresh ginger root

1½ teaspoons Asian garlic-chili sauce, or to taste

2 tablespoons toasted sesame oil

1 medium red bell pepper, thinly sliced (1 cup)

1 cup snow pea pods, ends trimmed, whole, or ½ cup thinly sliced lengthwise (several times)

Cook the noodles according to package directions, omitting added oil and salt. Meanwhile, in a small bowl, whisk together the vinegar, green onion, honey, soy sauce, ginger root and chili sauce.

Drain the noodles and place in a large bowl. Sprinkle with oil and toss to coat. Add the sauce and toss again. Chill in the refrigerator, stirring occasionally to prevent sticking.

Just before serving, stir in most of the peppers and snow peas, saving the rest for garnish. Serve at room temperature or chilled in a bowl with chopsticks. Serves 4.

Exchanges: 4 starch, ½ fat; 330 calories, 63 calories from fat, 7g total fat, 1g saturated fat, 0mg cholesterol, 440 mg sodium, 59 g total carbohydrate, 4g dietary fiver, 10g sugars, 12g protein.

Broccoli Layer Salad with Dried Cranberries

Each serving of this salad provides more than 100 percent of one's daily need for Vitamin C.

8 cups bite-size broccoli florets

1 cup thinly-sliced red onion

1/3 cup dried cranberries

1/3 cup freshly shredded extra sharp or sharp Cheddar cheese

½ cup plain fat-free yogurt

2 tablespoons apple cider vinegar

2 tablespoons mild floral honey

1 tablespoon mayonnaise

2 tablespoons salted sunflower seeds, roasted or toasted

In a large glass trifle or serving bowl, layer the broccoli, onion, cranberries and cheese. In a small bowl, whisk the yogurt, vinegar, honey and mayonnaise. Pour the dressing evenly over the salad. Cover and refrigerate. Sprinkle with sunflower seeds just before serving.

Exchanges:1 carbohydrate, 1 fat; 130 calories, 49 calories from fat, 5g total fat, 1g saturated fat, 5 mg cholesterol, 95 mg sodium, 18 g total carbohydrate, 3 g dietary fiber, 11 g sugars, 5 g protein. Serves 6.

Vietnamese-Style Beef and Soba Soup

Serve with chopsticks and then drink the broth.

¼ cup rice vinegar

2 tablespoons naturally brewed reduced-sodium soy sauce

2 large garlic cloves, minced

2 teaspoons toasted sesame oil

2 teaspoons honey

2 teaspoons grated fresh ginger root

10 ounces lean beef tenderloin, antibiotic free, cut into ¼-inch strips

3 ounces dry soba noodles

1 (14.25-ounce) can natural fat-free beef-flavored broth

¼ cup thinly sliced green onion

¼ cup chopped fresh mint (optional)

In a medium bowl, combine the vinegar, soy sauce, garlic, oil, honey and ginger. Add the beef and toss to coat. Set aside to marinate up to 20 minutes. Meanwhile, in a large saucepan, boil the soba noodles until tender, but still firm, about 4 minutes (or 1 minute less than package instructions). Drain.

In a large saucepan over high heat, bring the broth to a boil. Add the noodles and beef with marinade. Cook 2 minutes, or until a full boil is reached and the beef is cooked through. Top with green onion and mint, if using, to serve. Makes 4 (1 cup) servings.

Exchanges: 1 ½ carbohydrates, 2 lean meat; 220 calories, 58 calories from fat, 7g total fat, 2g saturated fat, 40 mg cholesterol, 560 mg sodium, 21g total carbohydrate, 1g dietary fiber, 3g sugars, 21g protein.

(Reach reporter Karen Herzog at 250-8267 or karen.herzog@;bismarcktribune.com.)