Health & Fitness

Recipes for diabetics

These kabobs offer Cajun taste in a flash. Just dip chicken cubes in the spice mixture and broil for 5 minutes.

Helpful hints:

* You can find canned small red kidney beans in most markets.

The smaller size gives a better texture to the dish, but you also can use regular red beans.

* Warm the beans and chicken stock in a microwave oven to save cooking and clean-up time.

Recipes are from "Mix'n'Match Meals in Minutes for People with Diabetes" by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from the American Diabetes Association. To order this book, call 800-232-6733 or order online at


Olive oil spray

3/4tablespoon Cajun or blackened spice seasoning

3/4pound boneless, skinless chicken breast, cut into 1-inch pieces

1 teaspoon olive oil

Salt and freshly ground pepper

6 ounces zucchini (about 1 cup)

6 ounces yellow squash (about 1 cup)

4 kabob skewers

Preheat broiler. Line a baking tray with foil and spray with olive oil spray. Place on rack about 5 inches from heat. Place Cajun spice seasoning in a bowl. Spray chicken cubes with olive oil spray. Toss in the spice mixture. Divide cubes in half and thread on 2 skewers. Place olive oil in a small bowl and add salt and pepper to taste. Cut zucchini and yellow squash into 1-inch piece s and toss in oil to coat. Divide in half and place on remaining 2 skewers alternating the vegetables. Remove tray from oven and place the skewers on the foil. Return to oven and broil 3 minutes. T urn skewers over and broil 2 minutes.

Per serving: 250 calories, 65 calories from fat, total fat 7 g, 1.5 g saturated, 100 mg cholesterol, 39 g protein, 8 g carbohydrates, 2 g fiber, 3 g sugar, 395 mg sodium. Exchanges/Choices: 1 vegetable, 5 lean meat

The Wichita Eagle—06/28/11


1/2cup 10-minute brown rice

1 cup water

1 cup canned small red kidney beans, rinsed and drained

Several drops hot pepper sauce

1 teaspoon olive oil

Salt and freshly ground black pepper

Add rice and water to a medium-size saucepan. Bring to a boil over high heat, lower heat to medium and simmer 10 minutes. Stir in kidney beans, hot pepper sauce and olive oil. Add salt and pepper to taste. Mix well.

Per serving: 300 calories, 4 g total fat, less than 1 g saturated, 0 mg cholesterol, 11 g protein, 56 g carbohydrates, 7 g fiber, 2 g sugars, 170 mg sodium. Exchanges/Choices: 3 1/2 starch, 1/2fat

The Wichita Eagle—06/28/11