Teriyaki Salmon with Scallions

Recipe by Robert Lewis, www.happydiabetic.com

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Ingredients & Methods

Serves 4

Teriyaki Salmon with Scallions

4 6-ounce center-cut salmon filets, skin on 1 cup teriyaki sauce 3 bunches scallions

Nutrition at a Glance (per serving) Calories 370 Total fat 17.7g Carbohydrate 8.9g Sugar 8.4g Protein 38.4g

Method: Remove any bones from the salmon and discard. Place salmon in a bowl or shallow casserole. Cover with the teriyaki sauce. Marinate for 20 min. Meanwhile, trim roots from the scallions. Trim 2 bunches of scallions so that each scallion has only 1 inch of green. Place the trimmed scallions in a non-stick skillet with enough water to cover. Bring to a boil, lower heat, and cook until scallions are soft (about 5 minutes). Keep warm. Remove the salmon from the marinade. Reserve marinade. Season each salmon filet with fresh cracked pepper. Heat 1 large non-stick skillet until very hot. Put the salmon skin-side up in the pan and cook over medium-high heat for 3-5 minutes. Turn over and cook for 3-6 minutes. The salmon will start to flake when done. Finely dice remaining scallions so you have ½ cup. Add to the reserved marinade. Add marinade and ¼ cup water to the salmon. Heat for 1-2 minutes, until well coated. Serve with the boiled scallions.

Today’s post is dedicated to my mom Charlotte, a great human being! She will be laid to rest next to my dad Sid on Sunday. Charlotte was a great cook and my inspiration. Bon appétit Mom

Potato Latkes of Love

30 little bits of love

Ingredients

• 2 pound russet (baking) potatoes 3 eggs
• 1 onion peeled and diced fine
• 1 1/2 -1 3/4 cup matzo meal
• 1 teaspoons salt
• 1/4 teaspoon freshly ground black pepper
• 1 tablespoon finley chopped parsly
• Canola oil, for frying

Procedure

1. Make the batter: Peel the potatoes and cut into small peices. Place them in cold water until ready to shread.
2. In a large bowl, beat the 3 eggs together to mix well. Add the finley diced onions into the bowl with the eggs and stir twell.
3. Drain the potatoes, then set a strainer over a bowl. In the same processor bowl, process the potatoes until very finely sheddeed but still with some texture. Stir the potatoes into egg mixture. Add the matzo meal, parsly salt, and pepper, add a pinch of cream of tartar. Stir well; let stand while oil is heating.
4. Cook the pancakes: Heat about 1/8 inch oil in a large skillet over medium-high heat until very hot. Spoon out the batter, using a scant 1/4 cup for each pancake. The batter should sizzle as soon as it hits the fat, but not wildly. If the edges of the batter separate, the oil is too hot. If there are just slight bubbles when the batter touches the oil, the oil is not yet hot enough. The first round of latkes is inevitably less good than later batches.
5. Fry the latkes for about 4 minutes on the first side, slightly less on the second. They should be well browned before turning them. Drain on absorbent paper or on a rack. Serve immediately

Ok these must be served with apple sauce and sour cream.

Thank mom your the best!

I'm cooking and speaking at the Western Wisconsin JDRF Annual Meeting: June 24, 2009

The JDRF Western Wisconsin Chapter cordially invites you to be our guest at the JDRF Annual Meeting on Wednesday, June 24, 2009 at the UW-Madison Health Sciences Learning Center Auditorium 1345, 750 Highland Avenue, Madison. (parking information below)

• 6:00 p.m. – 6:30 p.m. Reception
• 6:30 p.m. – 7:15 p.m. Board election, acknowledgment of retiring Board members, state of the Foundation and special recognition awards
• 7:15 p.m. – 8:15 p.m. Guest Speaker and Interactive Cooking Demonstration Chef Robert Lewis ~ The Happy Diabetic

To allow for ample seating and food, please RSVP by Wednesday, June 17 to 608-833-2873 orwesternwi@jdrf.org.

Happy Diabetic - Chef Robert Lewis

Introducing Chef Robert Lewis ~ The Happy Diabetic™

Chef Robert Lewis graduated from the world-renown Culinary Institute of America in 1976. When he was diagnosed with type 2 diabetes twelve years later, he was sure his days of “good eating” were over. He soon came to realize that the selection of foods he could and should eat was vast and included many fabulous favorites. Thus began his motivation to create great tasting dishes that are easy to prepare. Chef Lewis will present a 1-hour interactive cooking demonstration that includes audience participation and food tastings. Chef Lewis speaks to audiences at hospitals and health fairs across the country delivering a message of hope and encouragement. His recipes celebrate great tasting food that everyone, both people with and without diabetes, can enjoy.

Sponsored by:

Accu-Chek

Parking & Location – UW-Madison Health Science Learning Center (HLSC) is located adjacent to the University of Wisconsin Hospital and Clinics. Public parking is available at Hospital Patient/Visitor Lot, just South of the HSLC.

Skewered Scampi of Love

Simple, clean flavors, super easy!

Recipe by Robert Lewis, www.happydiabetic.com

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Ingredients & Methods

Serves 4

Skewered Scampi of Love

16 large cleaned shrimp 3 Tbs. extra virgin olive oil Fresh black pepper For the Sauce: 2 Tbs. fresh garlic 1 Tbs. parsley 1 Tbs. capers 1 Tbs. extra virgin olive oil

Nutrition at a Glance (per serving) Calories 146 Carbohydrate 0g Fat 13g Protein 38.4g

Method: Season the shrimp with fresh ground pepper and olive oil Skewer the shrimp and sauté for 3-5 minutes on each side. When the shrimp turn pink, they are done. Remove shrimp from the heat. Add the oil and garlic to the sauté pan and sauté for 1 minute. Add the parsley and capers. Sauté for another minute. Pour the sauce over the shrimp skewers and serve.

Garlic Chicken

Chef Robert LewisThe Happy Diabetic

What more can I say… This is a food of love! This Asian inspired dish has layers of flavor. The garlic, white wine, and parsley make it subtle and delicious.

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Ingredients & Methods

Makes 4 servings

2 tsp oil 4 single 5 oz boned chicken breasts, washed and cut into 1” strips 5-6 cloves garlic, sliced 2-¼ c low-sodium chicken broth ¼ c lemon juice 1/3 c dry white wine ¼ tsp salt Ground black pepper to taste

Nutrition at a Glance Calories (46% from fat; 43% from protein 11% from carbs) 197 Total fat 9 g Mono fat 5 g Carbohydrate 5 g Protein 19 g

Method: In a large skillet, heat oil to medium high. Stir-fry chicken strips until well browned on both sides. Remove chicken pieces and set aside. Sauté garlic slices until soft and golden. Stir in chicken broth, lemon juice, and wine. When mixture is hot, reduce heat to medium and return chicken to skillet. Simmer a few minutes to heat through.

A professional chef since 1976, Chef Robert Lewis was diagnosed with type 2 diabetes in 1998. Since that time, he has devoted himself to creating five-star recipes that are both delicious and healthy for people with diabetes. He brings encouragement and good eating to audiences around the country. Visit his website at www.happydiabetic.com.

Join my Happy Diabetic Food Group

Happy Friday! Recipe of the week!Pan Roasted Salmon with Broccoli and Tomatoes

Pan Roasted Salmon with Broccoli and Tomatoes

Chef Robert Lewis The Happy Diabetic tm

www.lillydiabetes.com

www.hillandvalley.net

How can anything so healthy be so delicious! This pan-roasted salmon fillet is finished in a traditional light white wine sauce with fresh Roma tomatoes, broccoli, and herbs!

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Ingredients & Methods

Makes 6 Servings

6 – 4 oz. salmon steaks 3 T olive oil 2 T minced shallots 3 garlic cloves 1 cup fresh chopped broccoli, blanched 4 Italian Roma tomatoes, quartered 1 cup white wine 2 T chopped fresh parsley 2 T chopped chives Salt and pepper

Nutrition at a Glance (per serving) Calories (58% from fat; 41% from protein; 1% from carbs) 818 Total fat 50 g Mono fat 20 g Carbohydrate 2 g Protein 79 g

Method: Preheat the oven to 400 degrees. Season the salmon steaks with olive oil and salt and pepper. In a sauté pan, heat 1 tablespoon olive oil. When the pan is smoking hot, sear the salmon for 2 minutes on each side. Remove from the heat and place in the oven. Roast for 8 to 10 minutes. In a sauté pan, heat the remaining olive oil. When the pan is hot, sauté the shallots for 30 seconds. Add the garlic cloves, broccoli, and tomatoes. Sauté for 2 to 3 minutes. Season with salt and pepper. Deglaze the pan with the white wine. Stir in the chopped herbs. Bring the mixture up to a boil and remove from the heat. Spoon the broccoli and tomatoes onto the plate. Place the salmon steak in the center of the sauce. Garnish with chives and parsley.

Chef Robert Lewis, The Happy Diabetic, a professional chef since 1976, was diagnosed with type 2 diabetes in 1998. Since that time, he has devoted himself to creating five-star recipes that are both delicious and healthy for people with diabetes. Known as “the Happy Diabetic Chef,” he brings encouragement and good eating to audiences around the country. Visit his website at www.happydiabetic.com.

7 Steps to healthy diabetes control

 

1. Moderate exercise daily. Exercise is good for your diabetes. But if you are not use to exercise then start in moderation. 15 minutes gentle walking each day will ease you into a regular exercising pattern.

2.  Portion control is a key. Reduce the amount of food on your plate so you gradually eat less and start to lose weight. Drink a glass of plain water or a sugar-free drink before your meal to take the edge of any hunger pains. Keep fish and lean meat and poultry portion to about 3 ounces (or the size of a deck of cards or the palm of your hand). Bake, broil, or grill it. USE LESS OIL... remember their are about 125 calories per tablespoon.

Eat 5 times a day. 3 main meals and 2 mini meals 

3. Visit your doctor regularly. Get you A1C every 3 months. At my house we call it the "we'll know you've been cheating test. My goal is 7 and under.

4. Check the carbohydrates of the foods you are eating – lower is better. Knowing what each food contains helps maintain your blood-sugars. Eat healthy foods such as fruits and vegetables, fish, lean meats, chicken or turkey without the skin, LOT'S of dry peas or beans, whole grains, and low-fat or skim milk and a little less cheese. Eat foods that have less fat and salt.

5. Drink plenty of water every day. If you keep a bottle of water with you and sip frequently you'll be surprised how much you do drink throughout the day.

6. Cook with monounsaturated fats like canola and olive oil.

7.Take your diabetic medicines even when you feel good. Check your blood glucose. You may want to test it one or more times a day. Check your blood pressure if your doctor advises.

Sliced Crème Cake Lemon Tower

Chef Robert Lewis "The Happy Diabetic"

I don't let Type 2 Diabetes slow me down and neither should you. 
“I grew up in a family that loved to cook and eat. When I first learned I had diabetes 12 years ago, I thought ‘My days of enjoying good food were over.’ I was wrong!” 

For more great Happy Diabetic recipes visit  

www.hillandvalley.net

  Sliced Crème Cake Lemon Tower 

1 cup of Light Whipped topping
2 tsp almond extract 
3 slices of Hill and Valley Sliced Lemon Crème Cake
¼ c fresh blue berries
3 large fresh strawberries sliced
1 package of frozen raspberries thawed
2 tsp of Splenda® granulated 
Sugar Free Chocolate Syrup

Directions 
Place the thawed raspberries in a blender and puree until smooth. 
Cut each slice of Hill and Valley Sliced Lemon Crème Cakes in half. 
(use a bread knife with the serrated edges)
Mix the whipped topping and almond extract.
Place 1 tablespoon of the raspberry sauce on a plate. 
Place a slice of Hill and Valley Sliced Lemon Crème Cake on top of the raspberry sauce.
Top with a dollop of whipped topping blue berries, strawberries.
Top with another slice of cake and repeat with the remaining layers until your tower is built.
Drizzle with Sugar Free Syrup and garnish with fresh mint.

Nutritional Information Below.

2 servings
Approximate Nutritional Values per serving:
Calories: 297
Fat (g): 11
Saturated Fat (g): 4.5
Trans Fat (g): 0
Carb. (g): 46
Sugars (g): 11

Robert's Salmon Skewers of Love

Recipe by Chef Robert Lewis The Happy Diabetic, www.happydiabetic.com

www.lillydiabetes.com 

Salmon is truly a fish for all seasons. It can be prepared in so many tasty ways, and this is one of my favorites. Baked or grilled, the light marinade makes this dish unforgettable. It's easy and quick to prepare, but your friends will think you cooked all day.

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Ingredients & Methods

Makes 4 servings

Robert's Salmon Skewers of Love

2 medium-size fresh salmon filets 2 Tbsp fresh garlic ¼ cup extra virgin olive oil 1 tsp fresh basil 2 Tbsp fresh lemon juice 1 red pepper 2 green peppers 1 red onion 1 large Portobello mushroom 4 bamboo skewers

Nutrition at a Glance (per serving) Calories 226 Total fat 26.5g Carbohydrate 9.31g Protein 40g

Method: Skin salmon and cut it into 1-inch pieces. Mix garlic, oil, basil and lemon juice in a bowl. Combine with salmon and refrigerate for 2 hours. Place skewers in cold water for 10 minutes before building the skewers. (This will keep them from burning.) Alternate peppers, onions, mushrooms, and salmon on skewers. Place on a hot grill for 8 to 10 minutes, turning often, or place on a baking sheet in a 375-degree oven for 10 to 12 minutes.

Robert Lewis, a professional chef since 1976, was diagnosed with type 2 diabetes in 1998. Since that time, he has devoted himself to creating five-star recipes that are both delicious and healthy for people with diabetes. Known as "Chef Robert Lewis, The Happy Diabetic," he brings encouragement and good eating to audiences around the country.

Join me in your Your Virtual Kitchen.

 Join me in your Your Virtual Kitchen.
This is the new Lilly Diabetes web site. Many months in the making. Can you feel the love? 

I can :)
www.lillydiabetes.com

Chef Robert appears in The Radish Magazine

http://radishmagazine.com/stories/display.cgi?prcss=display&id=442267

Shop like a chef: Chef Robert Lewis shares farmers' market secrets

By Brandy Welvaert

Paul Colletti Take Chef Robert Lewis' tips for shopping the market like a pro to find seasonal fruits and vegetables like those at the Freight House Farmers' Market in downtown Davenport.  More photos from this shoot

It's no secret that chefs shop farmers' markets. But how do they shop? You'd have to live inside a chef's head to get those kinds of juicy details.

Unless, of course, you happen to meet Chef Robert Lewis, also known as The Happy Diabetic. Chef Robert shops farmers' markets around the Quad-Cities -- he lives in Bettendorf, Iowa -- to create healthy meals for his family that not only satisfy their tastebuds but keep his type 2 diabetes in check. As he puts it, there is no such thing as a diabetic diet, just a healthy diet.

"We probably eat 70 to 80 percent veggies, fruits and beans, and about 20 percent fish and poultry -- and just a little bit of beef," he says, adding that in summer, the market is the perfect place to shop for such good-for-you fare.

"I love the local grocery stores, but I know what I am going to find there. I will never find 'different' varieties of tomatoes at the grocery store. Especially, I won't find them in such small quantities," he says. At the farmers' market, "this guy, he might have two baskets of these tomatoes. That's all he's got, and to me, that's interesting."

He also likes the market because the foods are picked ripe and sold not long after.

"For most people who are selling at the farmers' market, their produce is picked, like, yesterday, so it's going to be fresher. ... From a nutritional standpoint, there's something to be said for freshness."

So how can you shop for fresh foods like a professional cook? Here are a few of Chef Robert's tricks.

* Cruise first, buy second. Don't drop your all your grocery money with the first vendor you visit. Instead, do a "lap" around the market to get a feel for what's available and what everything costs, take note of foods that really interest you. "That's basically what I do," Chef Robert says. Make all your purchases on round No. 2.

* Be creative. "In my mind, I'll have an idea about what I want to cook, but I'll be flexible as I go along," the chef says. If you enjoy cooking, you can allow in-season foods to inspire your menu rather than the other way around.

"I'll travel the stands and say, 'Now that looks interesting. I haven't had that for a while.' And I just sort of create as I go."

* Use your senses. "I am looking for brightly-colored fruits and vegetables that are high in antioxidants," Chef Robert says. He seeks produce that's bright for its type -- the reddest strawberries, the most vivid green bell peppers. "I like to say that antioxidants are nature's 'rust prohibitor.' They keep your body from getting 'rusty.'"

He also recommends smelling fresh foods and giving a gentle squeeze. "I like foods that have a nice aroma and are firm. I like firmer fruits and veggies."

* Seek the unique. "I also am looking for the unusual varieties, like the purple heirloom tomatoes that you can't get in your local grocery store," Chef Robert says. Old-fashioned heirloom foods often are prized for their flavor above all, and they usually don't travel or keep well -- so you won't find them in grocery stores. Moral of the story? If a unique ingredient pops out at you, snatch it up! You might not find it again.

* Get social. "It's really great to get to talk to someone about the tomatoes they grew," the chef says. "To me, that interaction makes shopping the market even more fun. I get the veggies, I know where they came from, and I get to talk to the person who grew it. It brings the food to life."

Growers usually are happy to talk about how they grow or raise their products, as well, he says. "I don't think too much about organics, but I'm interested to know that the growers are responsible with pesticides. I am realistic enough to know that organic farming is difficult."

Join my Chef Robert Lewis the Happy Diabetic Food Group @ Facebook

http://www.facebook.com/group.php?gid=63504375081&ref=ts

The Radish...

http://radishmagazine.com/archives/CurrentEdition.pdf

Chef Robert’s Mediterranean Chicken of Love

Chef Robert’s Mediterranean Chicken of Love

Chef Robert’s Mediterranean Chicken of Love

Chef Robert’s Mediterranean Chicken of Love 

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. 

Heat oil in a large skillet over medium heat. Sauté garlic 30 seconds, then add 

the mushrooms, bell peppers and tomatoes and sauté for 3 minutes. 

Lower heat, add white wine and asparagus, and simmer for about 5 minutes. Add oregano, 

rosemary, and basil and simmer for 2 to 3 more minutes.

Add chicken to the skillet. Cook over low heat until chicken is nice and hot. Add olives and parsley to 

the skillet and cook for 1 more minute. Season with pepper to taste and serve. 

Nutrition information per serving (based on 4): 351 calories, 6 grams fat 

(1 gram saturated), 13 grams carbohydrates and 4 grams sugars. 

2 teaspoons extra virgin olive oil 

1 teaspoon garlic 

2 portobello mushrooms sliced 

Half a red bell pepper sliced 

Half a green bell pepper  sliced 

2 Roma tomatoes 

1/4 cup white wine 

5-6 stalks of asparagus 

1 tablespoon oregano 

1 tablespoon rosemary 

1 tablespoon basil 

1 pound skinless, precooked boneless 

chicken breast halves, sliced 

10 black pitted olives 

1/4 cup chopped fresh parsley 

Black pepper, to taste 

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