March 20, 2013
Diabetes: A New Beginning
If you have been diagnosed with diabetes, then you already know what a life changer it is. Everyone has a family member, friend, neighbor, or co-worker who has it. Diabetes not only affects every aspect of your life, it affects the lives of those around you, particularly your closest family and friends. But it is not necessarily the death sentence some seem to think it is. Diabetes can be controlled with diet, exercise and medication.
Many people think that only those who are overweight are at risk for diabetes. Wrong! While some people are more predisposed to getting diabetes, (like family members), anyone can develop this disease. However, being overweight is definitely a major factor in being diagnosed. In fact, losing weight has been proven to help lower your blood sugar. According to Medical News Today, “Overweight and obese people have a much higher risk of developing type 2 diabetes compared to those with a healthy body weight. People with a lot of visceral fat, also known as central obesity, belly fat, or abdominal obesity, are especially at risk. Being overweight/obese causes the body to release chemicals that can destabilize the body’s cardiovascular and metabolic systems.”
Over the course of this series, we will talk about many different aspects of living with diabetes, being the caregiver for someone who has diabetes, proven treatments, and how to avoid being diagnosed, among other things.
The biggest part of living with diabetes is learning to eat right. It’s really not as difficult as you might think. My husband has had Type 2 diabetes for well over 10 years; I was recently diagnosed as pre-diabetic. There are many great cookbooks out there that can get you started. Diabetic meals are a lot tastier than they used to be. Here is one for you to try. I bet you can’t tell the difference! Let me know what you think!
Serving size: 1/4 recipe
Prep time: 10 minutes
3/4 pound boneless, skinless chicken breasts
1 cup Italian style bread crumbs
4 egg whites
1/2 cup all purpose flour
2 tablespoons all-purpose flour
3 cups jarred marinara pasta sauce
1/3 cup shredded, reduced fat mozzarella cheese
3 tablespoons grated fresh Parmesan cheese
- Preheat oven to 350 degrees. Coat a shallow baking dish with cooking spray. Set aside.
- Place one chicken breast in between two pieces of plastic wrap. Using a meat tenderizer or rolling pin, pound the chicken breast to 1/2 inch thickness. Repeat for remaining 3 breasts.
- In three separate bowls, place the bread crumbs, egg whites, and flour. Dip each side of the chicken in flour, costing all sides, then egg whites, then bread crumbs, coating well. Repeat for remaining 3 breasts.
- Add oil to a large nonstick skillet over medium-high heat. Place the chicken breasts in the pan and cook on each side for 2-3 minutes or just until golden brown.
- Line the baking dish with the chicken breasts. Cover with sauce and sprinkle both cheeses over the top. Bake for 25 minutes.
Exchanges: 1 1/2 starch, 3 lean meat, 3 vegetable, 1/2 fay
Calories from fat 114
Total Fat 13g
Saturated fat 3g
Total Carbohydrate 37g
Dietary fiber 5g
Recipe courtesy of Healthy Calendar Diabetic Cooking by Lara Rondinelli, RD, LDN, CDE and Chef Jennifer Bucko
Featured Image Credit: Photos.com