Canku Ota - November 16, 2002

	Canku Ota
	(Many Paths)
	An Online Newsletter Celebrating Native America
	November 16, 2002 - Issue 74


	Rice is Nice Rice Recipes for Diabetics

The thought of having to convert to eating a diabetic diet can be intimidating, especially to someone who is newly diagnosed with diabetes. After all, what makes a recipe appropriate for a person with diabetes? What's the best way to meet nutritional needs without compromising taste, convenience, and pleasure? Take heart! You can follow diabetic recipes, eat well, and still avoid the roller coaster pitfalls of low blood sugar and high blood sugar.

Disclaimer: Diabetes is a serious disease requiring professional medical attention. The information and recipes on this site, although as accurate and timely as feasibly possible, should not be considered as medical advice, nor as a substitute for the same. All recipes and menus are provided with the implied understanding that directions for exchange sizes will be strictly adhered to, and that blood glucose levels can be affected by not following individualized dietary guidelines as directed by your physician and/or health-care-team.

New Orleans Style Red Beans & Rice
	Ingredients: 1 ts Canola oil 3 Cloves garlic, minced 2 Onions, chopped 1 Green sweet pepper, chopped 1 Stalk celery, chopped 1 ts Dried thyme 1/2 ts Dried oregano 1/2 ts Salt 1/4 ts Crushed red chili pepper 1 c Vegetable stock 2 c Cooked red kidney beans 1/4 lb Lean ham, cubed 2 c Hot cooked brown rice Fresh parsley or cilantro
Directions:
Heat oil over medium heat in a nonstick skillet. Cook garlic, onions, green pepper and celery, stirring often, for about 5 minutes or until onion is translucent. Stir in seasonings, pour in stock. With fork, crush about 1/3 of the beans. Add to skillet along with ham, stir well. Bring to a boil, reduce heat. Simmer, stirring occasionally, for about 20 minutes or until thickened. Spoon over rice. Garnish with parsley. Makes 4 servings 1/4 recipe = 302 calories, 2 1/2 starch, 1 1/2 protein, 1 extra choice 5 grams total fat, 16 mg cholesterol, 15 grams protein, 48 grams carbohydrate, 583 mg sodium, 582 mg potassium. High Fibre.

Wild Rice Stuffing
Ingredients: 1/4 c Wild rice, uncooked 1 c Water 1 Green onion 1 sm Garlic clove, minced 1 t Vegetable oil 1/4 c Pine nuts or any chopped nut 1/2 ts Dried thyme
Directions:
Cook the wild rice in the water until tender, about 1 hour. Add more water if needed. Meanwhile, saute the onion, garlic, nuts and thyme in the oil. Add the wild rice. Simmer for 10 minutes to blend the flavors. Cool enough to stuff into quail or one Cornish hen (or serve with chicken). Makes 2 servings 1/2 recipe - 182 calories, 1 bread exchange, 2 fat 15 grams carbohydrate, 4 grams protein, 11 grams fat 138 mg sodium, 114 mg potassium, 0 cholesterol

Cranberry Rice Stuffing
	Ingredients: 1/4 c Brown rice -- uncooked 3/4 c Water 1 tb Vegetable oil 1 1/2 c Mushrooms -- (1 1/2 lb) sliced 1/4 c Onion -- chopped 1 c Fresh or frozen cranberries 1/4 ts Dried thyme 1/4 ts Dried basil
Directions:
Cook the rice in the water until tender, about 1 hour. Saute the remaining ingredients in a skillet until the celery and onion are tender. Add the rice and stir to blend. Use as a stuffing in one small chicken. Makes 4 servings 1/4 recipe - 88 calories, 1/2 bread, 1/2 fruit, 1 fat exchange 11 grams carbohydrate, 2 grams protein, 4 grams fat 82 mg sodium, 172 mg potassium, 0 cholesterol

Almond Rice
Ingredients: 1 c Long-grain brown rice; 2 c Water ts Low-sodium bouillon granules 2 tb Almonds; slivered -=OR=- 2 tb Pine nuts; 2 tb Grated lemon zest
Directions:
In a medium-size saucepan, bring rice and water to a boil. Turn off heat and let rice stand in water, covered, 6 hours. When ready to cook, add bouillon granules and bring to a boil. Cook 10 minutes until water is absorbed and rice is tender. Drain, if necessary. Add almonds and lemon zest. Let stand a few minutes, then fluff with a fork and serve. Makes 6 servings Food Exchanges per serving: 1 STARCH/BREAD EXCHANGE; CAL: 96; CHO: 0mg; CAR: 19g; PRO: 2g; SOD: 123mg; FAT: 1g;







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