World Diabetes Day
Hello Friends! Today I come to you with a public service announcement regarding diabetes. Today the NCD Risk Factor Collaboration in conjunction with WHO announced that more than 800 million people are living with a form of diabetes. And as of a few weeks ago, that became 800 million + 1, as I was diagnosed with diabetes. To learn more about diabetes, visit the American Diabetes Association website.
Luckily for me, my doctor feels that I can regain control of my levels once I reach a healthy weight. The day that I found out that I had diabetes, I realized that I was going to have to do a major life change, which would not only affect me, but my family as well. We have been used to eating exactly what we wanted, giving no thought to carbohydrates, fat, calories, etc. I will admit that I had a great big pity party for myself the following two days after my test results arrived. However, after a deep dive into what I COULD eat, I was pleasantly surprised with the delicious foods that I could enjoy!
I will say that my family was not thrilled with the sudden and abrupt change. With not advanced notice, I changed our meal plans and made them “suffer” through the first few days. (I was unsure of my willpower avoid pasta’s, bread and potato and rice dishes. After a few days, my confidence that I could abstain grew and I started making meals that we could all enjoy, as long as I didn’t eat the carb-laden side dishes. The side benefit is that I have already lost 9.5 pounds and feel so much better!
What this means going forward … I will continue to post the same delicious recipes that I have always shared but will be adding delicious diabetic friendly recipes as well. Win-Win for everyone.
The first meal that I prepared for my family the day that I found out that I had diabetes was one of my favorite meals suitable for diabetes management and Weight Watchers. It’s called Egg Roll in a Bowl and is so delicious and simple that dinner can be on the table in under 30 minutes. My kind of meal!
![](https://keeportsdiaries.com/wp-content/uploads/2023/09/04513102f61853afc23fd0b3b74b09bf_One Skillet "Egg Roll in a Bowl".jpeg)
One Skillet “Egg Roll in a Bowl”
Ingredients
- 1 lb. ground turkey breast can substitute with ground chicken, ground beef, or ground pork
- 1 yellow onion diced
- 1 tablespoon sesame oil*
- 1 tablespoon rice vinegar
- 2 teaspoons minced fresh garlic**
- 1 teaspoon ground ginger or 1 tbsp fresh ginger
- ¼ cup less sodium soy sauce
- 1 16 ounce bag coleslaw mix
- ½ cup grated or “matchstick” carrots
- 2 green onions thinly sliced
- Salt and pepper to taste
- 1 tablespoon hoisin sauce optional, do not use for diabetes management or WW
- 1 bag wonton salad crisps optional, do not use for diabetes management or WW
Instructions
- Heat a large skillet over medium-high heat. Add ground meat and cook, stirring, until no longer pink. Drain; return meat to skillet.
- Add diced onion, sesame oil, and rice vinegar to the skillet. Cook, stirring, for a few more minutes (until onion is tender).
- Add garlic, ginger, soy sauce, hoisin sauce (optional), coleslaw mix, and carrots to the skillet. Cook, stirring, for about 5-7 more minutes, or until cabbage is wilted.
- Remove skillet from the heat. Stir in green onions and season with salt and pepper, to taste.
Notes
Another great meal that the entire family enjoyed was Chicken Chop Suey. This is a recipe that is full of vegetables and a flavorful sauce that doesn’t hide all of the delicious vegetables. Normally this entre is served on top of jasmine rice, but to make it more diabetic friendly, swap the rice for cauliflower or brown rice.
Chicken Chop Suey
Ingredients
- Sauce
- ¾ cup low sodium chicken broth
- 3 tablespoons low sodium soy sauce
- 2 tablespoons mirin or rice wine
- ½ teaspoon sesame oil
- 1 tablespoon cornstarch
- For the Rest of the Dish
- 1 pound boneless skinless chicken breast cut in thin bite size pieces
- 1 tablespoon cornstarch
- 2 tablespoons vegetable oil
- 1 onion cut in half moon slices
- 2 ribs celery chopped
- 2 carrots chopped
- 8 ounces mushrooms sliced
- 2 cups snow peas 6 ounces
- 2 cloves garlic minced
- 1 can water chestnuts coarsely chopped
Instructions
- Whisk together the chicken broth, soy sauce, mirin, sesame oil, and cornstarch. Set aside
- Combine the chicken and cornstarch in a large zipper bag and shake to coat. Heat 1 tablespoon vegetable oil in a large skillet over medium heat. Add the chicken and cook until browned on both sides and cooked through. Plate the chicken.
- Heat 1 tablespoon vegetable oil over medium-high heat in the same skillet. Add the onion, celery, carrots, and mushrooms cooking until the mushrooms are golden brown and the carrots are crisp tender. Add the snow peas and cook for 1 minute. Reduce the heat to low. Add the garlic and cook for 1 minute. Plate the vegetables with the chicken.
- Whisk the sauce ingredients that you set aside. Add them to the skillet and cook over medium-low heat until thickened, whisking several times. Add the chicken and vegetables back to the skillet with the gravy and stir to warm.