If you’ve been following along on my blog or Twitter you know I like to cook. Before I was diagnosed with type I diabetes, I used to cook all
the time. Now, not so much. I used to love to bake too but cakes, cookies, and everything in between are more or less beyond my reach other than a few specialized sugar-free recipes.
Everybody has that task or hobby that they do to clear their mind – mine happens to be cooking and/or cleaning. After my diagnosis there were many things I could no longer eat. Anything with refined sugar was off limits to me. While this does limit me in what I can eat, I’ve been slowly going over (my) recipes and shifting them to more diabetic friendly ingredients. No sugar, more artificial sweeteners, sugar-free honey (which is gawdawful on its own but I can deal with it in cooked products), and so on. I’ve only had to watch my sugar intake for about 18 months now but as any diabetic can tell you finding anything ready-made without a heap of sugar or massive carbohydrates is next to impossible. The old adage “Fast, Cheap, and Good. Pick two” Is very
applicable to fast-food, snacks, “instant” meals, and so on. This means most of the time I’m making my own meals. The following is an old recipe of mine that I dusted off and decided to revamp. Enjoy.
Ginger Lemon Teriyaki Chicken Ingredients
4 tbsp sesame seed oil (or olive oil)
1/16 cup minced ginger (or 1 tbsp of powdered ginger)
1/8 cup minced garlic (or 2 tbsp of powdered garlic)
½ cup of carrots
½ cup of sliced celery
1 medium-sized bell pepper
1 medium-sized onion
1 lb. of diced chicken (I use breasts because they’re easy to prepare but any will do)
1 cup of mushrooms (I like to use baby Portobello mushrooms but any type can work)
½ cup of sliced black olives (fresh is better but canned work just as well)
¼ cup of your favorite table wine.
½ cup of sugar snap peas
1 cup of cherry tomatoes
1 whole lemon sliced into wedges
Sugar-Free Teriyaki Sauce Ingredients
3/4 cups low sodium soy sauce
1/2 cup Splenda (or other sugar substitute, Stevia works quite well)
1 ½ tbsp white vinegar
1 tbsp Worcestershire Sauce
1 tsp ground ginger (leave this out if you are using fresh ginger above)
1. Heat pan on medium with 2 tbsp of oil, garlic, and ginger till the ginger begins to brown.
2. Add carrots, celery, bell pepper, and onion. Cook for 5 to 10 minutes or until onions are brown.
3. Remove carrots, celery, bell pepper, and onion from pan. Put in a covered bowl to the side.
4. Add the remainder of the oil and cook the chicken thoroughly.
5. Add mushrooms and olives. Cook until mushrooms are brown. Add wine.
6. Combine teriyaki ingredients in bowl using a whisk.
7. Add back the carrots, celery, bell pepper, and onion and turn down the stove to a low-medium heat. Add snap peas, tomatoes, lemon, and teriyaki sauce. Cover and let simmer for 10 minutes.
8. Plate and serve – arranging lemon slices on top.
Makes about 4 servings and each serving has about 13g of Carbohydrates and 4g of Sugar.