THIS WEEK- Diabetes cooking: The choice IS yours

A diagnosis of DIABETES is NOT the end of GREAT EATING

The purpose of my website and the cookbook that is in the works is to celebrate our limitations, reinvent our diets, and applaud every positive step we make, every ounce we lose, every point our numbers go down and to let you know that:


I hope to share with you that a DIABETIC COMPATIBLE RECIPE does not have to be a stand in for the “good stuff” but can stand alone as something wonderful.

Enjoy, be Healthy, BE Happy, Be Creative, Be DECADENT !


My WEDDING CAKE Diabetic "Happy" Amaretto Cheesecakes

CHEESECAKE!!!! Need I say More?

Disclaimer: I do mention some brand name brand products in some articles. I am not paid by the companies that make or distribute these products, nor do I own any stock in any of the companies. I mention them because…THE PRODUCTS WORK FOR ME!



Article #270

Diabetes cooking: The choice IS yours

So I am a diabetic and as you may now realize I love food. I love to eat it. I love to cook it. And heaven knows I love to talk about it. I am also fascinated with it.

The most versatile of all foods?

Think about the egg. A soft boiled egg tastes different than a poached egg. Those forms taste different than a hard-boiled egg. A fried egg tastes even more different. Scramble the egg and it even is more changed. Turn it into an omelet and it is different still. Each cooking method changes the simple egg into something else. It is all identifiable as egg, but each has its own characteristics. The same is true for chicken.

Chicken does not HAVE to be boring. It is up to you to make it wonderful. And it is easy.

This brings me to the true story of Chicken Osamara and her sisters.

Many years ago when I was working for a ballet company in Venezuela, we had a young man from Caracas staying with us at our apartment in New York City. While we were out one afternoon, a friend of ours called and left a message with this young man. When we returned home, he told us that Osamara called and it was important. Problem was we had no clue who Osamara was. It took a while and another call from the mysterious Osamara to realize it was our friend….Rosemary.

Is this how YOU see a chicken Dinner?
Image by

To celebrate knowing who called, I whipped up a boneless skinless chicken breast dish with Rosemary (the herb) and promptly dubbed it CHICKEN OSAMARA (see recipe below). It was a riff on Scarborough Chicken, you know: “Parsley, Sage, Rosemary and Thyme”. I never liked much sage in the dish and found the thyme too perfume tasting. I made this dish for many years and oftentimes shared with other friends especially if they were named Rosemary.

It was the time when boneless skinless chicken was touted as better for your heart health. It may be. But over the years it seemed that the taste was bred out of chicken. I was watching Ina Garten’s show one day. Ms. Garten is a big proponent of using chicken breasts that had both the bone and the skin. It sounded like a good idea to me, so I threw caution to the winds and started using the chicken with bone and skin. Ina Garten was right. Was it perhaps the bone or the fats of the skin that made the chicken moister and much more flavorful? Probably. Even we diabetics should watch our fat intake so I guess I should suggest to you to remove the skin after cooking (I confess that I don’t). But that simple change made a big difference. However, when I made the skinless boneless chicken I pounded it out so it cooked evenly and is a bit more tender. This method too has its merits. So I continue to prepare the dish both ways as the spirit strikes me.

I love Rosemary. Sometimes that flavor too takes over and I need to change things up a bit. Oregano works equally well in this dish as does tarragon. Each one is sort of a sister to the original. It is this morphing of a recipe that helps us to have a much greater variety in our diets, keeping us from getting bored so easily with “the same old thing”…As for my friend Rosemary, she is unique unto herself.

These “monster” chicken breasts were on sale this week at $1.77 lb.
Did they really come from a little egg?

The other big part of the decision is: how much of that huge breast are we supposed to use? In the “old” days, I ate a half of a chicken breast. It “was” the perfect size. Today the breasts are raised to be so big they could easily feed three. Personally, if I saw one of these chickens crossing the road…I would run to get out of its way.

I find the decision about how much to use a benefit. I cut the breast half into a size that works for me. The rest gets baked in olive oil and herbs (usually tarragon). I always have chicken ready for the best chicken salad ever, or a soup or chicken pot pie or….


Enjoy, be Healthy, be DECADENT,


2 Servings

                                                                                  Net carbohydrates:

Method 1   6 grams

Method 2     0 grams

Chef’s Note: The difference in Carbohydrate grams is Method 1 used flour to protect the chicken and wine to create the sauce. .Method 2 does not.

If you use fresh Rosemary, Chop it very finely. If you use dry Rosemary, crush it in the palms of your hand. You may ask about the sisters. This same recipe can be made with basil, oregano, tarragon, or thyme.

Boneless skinless preparation Method 1

2 Boneless skinless chicken breasts

1 TBSP. olive oil

Salt and pepper to taste (and your doctor’s orders)

Zest of ½ lemon

1 grated garlic clove

1 TBSP. fresh


2 tsp. dry Rosemary

1 TBSP fresh chopped parsley

2 TBSP. flour

2 Tbsp. Olive oil or butter (or combination) for frying

For the sauce:

1 TBSP. butter or olive oil

1 shallot sliced thinly

Juice of ½ lemon

½ – cup dry white wine OR chicken stock

1 – tsp. Dijon Mustard

How I prepare this recipe:

Place chicken breasts between two sheets of plastic wrap or waxed paper. Using a rolling pin or flat heavy skillet, pound the breast until they are about ½ inch thick and are even in thickness.

Place the chicken a bowl and add the grated garlic, oil, salt & pepper, Rosemary, parsley and lemon zest. Allow to sit in the refrigerator for at least 40 minutes or over -night.

Pre Heat oven to 350°F

Lightly dredge the chicken breasts in flour and allow to dry for 2-3 minutes. Place presentation side down in a frying pan. Cook over medium heat for 5 minutes. Turn and cook the other side for 5 minutes. Remove from pan and place in the oven while making the sauce.

Melt the butter and cook the shallot for just about a minute until it starts to soften but not brown. Add the mustard, white wine or stock and cook for 2-3 minutes until slightly reduced. Plate the chicken breasts and spoon the sauce over.

Skin on method 2:

2- Chicken breasts or thighs skin on bone in

1 TBSP. olive oil

Salt and pepper to taste (and your doctor’s orders)

Zest of ½ lemon

1grated garlic clove

1Small shallot minced finely

1 TBSP. fresh


2 tsp. dry Rosemary

2 TBSP fresh chopped parsley

Juice of ½ lemon

How to prepare this recipe:

Slightly lift the skin from the breasts to allow the marinade to get between the skin and the meat. Combine all ingredients EXCEPT the lemon juice in a bowl with the chicken. Marinate in the refrigerator for at least one hour but or over- night. Add the juice of the lemon just before cooking.

Preheat oven to 325°F

Cook skin side down for 35 minutes. Turn and raise the heat to 350°F and cook 20-25 minutes more until the skin is brown.



Article #269

 Diabetes cooking: Black Friday, an excuse for breakfast?

If you are not one of the millions of people working on Black Friday and are not at all interested in getting out there at some crazy hour of the morning to get a “deal” , and you have the day off, how about breakfast?

Work days we do what we do about breakfast. Even on our days off there is so much to catch up on. Black Friday and a few other well placed days off can be an excuse to indulge yourself in a really wonderful breakfast. Wonderful, yes; high in carbohydrates, no.

Delicious and moist, these Cranberry Orange muffins are a snap to make

These are the days to consider making a batch of low carbohydrate blueberry or cranberry muffins.

If you start the batter a day ahead, it takes just a few minutes to bake up. The really wonderful thing is that these freeze like a dream so you can have them ready to pack and go when you are back to your daily grind. It is the Black Friday deal that keeps giving.

Not a fan of muffins? How about a really great omelet or fritatta? They are really easy to make. Best thing is that you get to choose what to put into to them.

So easy to prepare yet so elegant to eat

It can be as simple as cheese or as decadent as smoked salmon and brie. You can (only if you like) try and be healthy and load your omelet with your favorite vegetable(s). Only your imagination, good sense, and the leftovers in the fridge limit your choices.

If the omelet is too much for you, take a few minutes to fry up some eggs. You get them cooked EXACTLY as YOU like them and you are not at the mercy of a short order cook. I remember ordering fried eggs at a restaurant in Florida. My choices were sunny side up or over easy. I like them hard fried and crispy yet, sunny side up. The poor server wasn’t sure if the cook could do them that way. At home, we are our own short order cooks. When I eat ham & eggs I like my ham thinly sliced and fried sorta crispy. And that is what I get 100 times out of 100 times at my home not some greasy spoon.

Eggs not your thing? How about a great cup of coffee or tea? How about going a step further and whipping up some milk to top off your cup. Better yet, sprinkle a little cocoa powder and cinnamon over the frothed milk for the coffee or cinnamon and cardamom on the tea. Fancy coffee shop stuff and you are still in your jammies. Pure bliss. You still have to wash up your cup though!

So relax. You either cooked up a storm or washed up a boatload of dishes or traveled for miles …or all three. Treat yourself to a fun and different breakfast. It may be the best Black Friday deal out there.

Enjoy! Be healthy! Be DECADENT!

Crustless-Caprese Quiche

4 servings

Net Carbohydrates 6 grams

Chef’s Notes: Fresh basil is available all year long in most areas. Perfect for that Black Friday breakfast. I had the tomatoes and cheese on hand and thought why not. Turned out so good I can’t wait to make it again.

Quiche is notorious for having a soggy crust. Not using a crust eliminates the problem!

1 shallot or 3 scallions chopped

1 Tbsp. butter

3 eggs lightly beaten

Enough milk, half and half or cream to make 1 ½ cups when added to the eggs

½ cup shredded mozzarella cheese

Salt and pepper to taste

Pinch (1/16 tsp.) fresh nutmeg

1 small Roma (plum) tomato sliced 1/8 “ thick

2 TBSP. fresh basil chopped

Non- stick spray or butter for the pie pan


How to prepare the recipe:

Pre heat the oven to 375° F.

Butter or spray a 9 inch pie pan with a non- stick spray

Sautee the shallot or scallions in butter.. Allow to cool.

Beat the eggs lightly and add the salt pepper, and nutmeg. Add the milk or cream until you have 1 ½ cups of liquid in total.

Evenly spread the shredded cheese on the bottom of the pan. Distribute the chopped basil over the cheese. Arrange the tomato slices over the basil. Gently pour the egg mixture over the cheese. Bake for 30-35 minutes or until the quiche is browned and puffed.

Allow to cool a little before serving.




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