Diabetes Forecast

The Healthy Living Magazine

A Doctor's Diabetes-Friendly Recipes

Ideas for healthy eating from a physician and a chef

When you get a checkup, your doctor may have plenty to say about diabetes management. But when you're back home and in the kitchen, you're on your own. Immunologist and internist Joseph D'Amore, MD, took his medical expertise outside the exam room with Just What the Doctor Ordered, a cookbook published by the American Diabetes Association. With his sister and coauthor, Lisa D'Amore-Miller, a chef and nutrition expert, D'Amore offers 133 recipes for diabetes-friendly entrées, appetizers, desserts, and more, like this one for a spicy New Orleans–style seafood gumbo:

Big Easy Gumbo

4 servings
Serving size: 1/4 recipe
1/4 cup all-purpose flour
1/4 cup margarine
1/4 cup chopped onions
1/4 cup chopped red pepper
1/4 cup chopped green peppers
6 cloves garlic, minced
1/2 tsp. ground red pepper
1 tsp. Cajun spice
2 1/2 cups low-sodium chicken broth
8 oz. tomato sauce
1 jalapeño, seeded and minced
5 oz. frozen cut okra
2 bay leaves
1/2 lb. fresh shrimp, peeled and deveined
1/2 lb. fresh crabmeat
1 cup cooked rice

1. Combine the flour and margarine by hand until well mixed. In a large heavy saucepan, cook the mixture over low heat for 15 minutes, stirring constantly.
2. Stir in the onions, red pepper, green pepper, garlic, ground red pepper, and Cajun spice.
3. Gradually stir in the chicken broth. Stir in the tomato sauce, jalapeño, okra, and bay leaves. Cover and simmer for 40 minutes.
4. Stir in the shrimp and crabmeat. Continue cooking for 5 minutes. Discard the bay leaves.
5. Divide the cooked rice into 4 bowls, top with gumbo, and serve hot.

Nutrition Facts
Starch exchanges 1
Vegetable exchanges 2
Lean meat exchanges 3
Fat exchanges 1

Amount per Serving
Calories 295
Calories From Fat 90
Total Fat 10 g
Saturated Fat 2.5 g
Trans Fat 0 g
Cholesterol 130 mg
Sodium 740 mg*
Total Carbohydrate 28 g
Dietary Fiber 3 g
Sugars 5 g
Protein 24 g

* This is a high-sodium dish.


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