Weekly Pair and Share
Happy Diabetic Friendly Recipes and
Pair and Share
Dish of the Day!
Just what does pair and share mean. Simple, when I eat out with my wife we order one entree and split it. It's always plenty of food and guess what? When the check comes it's cut in half!
Chef Robert Lewis The Happy Diabetic gives you Pair and Share meal plans, awesome recipes of Love that are perfect to share, making the portions right on!
How I plan my Pair and Share healthy plates:
1. Every item should be available at you local grocery store.
2. The plates will be lower in carbs.
3. They will have more complex carbs-fruits and veggies, beans, fish, lean meats
4. Flavor, Flavor, Flavor! Easy to use spices.
5. All oils used will be monounsaturated. At the center of the famously heart-healthy Mediterranean diet is olive oil is considered a "good" fat that helps slash the risk of heart attack -- and has been shown to help keep blood sugar steady by reducing insulin resistance.
As a diabetic, you should talk to your health care provider before beginning any new meal plan. Ask your healthcare provider to refer you to a Certified Diabetes Educator or a Registered Dietitian to create a meal plan just for you. They can help you determine how many calories and carbs, you need. Remember one size does not fit all.
Go ahead Pair and Share it!
If you've ever traveled to Greece, you know all about the healthy eating habits of the locals. This dish is a rich and full-flavored sample of their cuisine, heavy with aromas from the Mediterranean.
The tender chicken, garlic, and tomatoes create a delicious combination that your friends and family will not soon forget, and it's just as good if you substitute shrimp for the chicken. This recipe is easy to prepare… and remember, it was made with love!
What's in it?
1/4 cup white wine
1 pound skinless, boneless chicken breast halves, cooked and sliced
2 cloves of garlic
1 roma tomatoes, diced
1/2 diced green pepper
1/2 diced red pepper
1/2 sliced red onion
1/2 cup sliced mushrooms
1 teaspoon chopped fresh or dried basil
1 teaspoon rosemary
1 teaspoon oregano
10 pitted kalamata or black pitted olives
1/4 cup chopped fresh parsley
1 can of italian white beans (drained)
NO salt.... pepper to taste
Let's Put it Together!
Let's Put it Together!
1. Heat oil in a large skillet over medium heat.
2 Add the onions and peppers and mushrooms and tomatoes and sautè for about 5 minutes. Lower heat, add white wine, and simmer for about 5 minutes. Add garlic oregano, rosemary, and basil, and simmer for 2 to 3 more minutes.
Return the cooked chicken to skillet and heat. Add olives and parsley to the skillet and cook for 1 minute. Season with pepper to taste, and serve.
Nutrition at a Glance (per serving)
Total fat 17.75g