Diabetic cooking good for everyone

THE GREAT CHICKEN COOKBOOK FOR PEOPLE WITH DIABETES, by Beryl M. Marton, American Diabetes Association, Alexandria, Virginia, 228 pages, $16.95.

Beryl M. Marton loves chicken — more than 150 recipes in all. Chicken, of course, is one of the most popular foods and this cookbook serves it up with an amazing variety of ethnic flavors and cooking techniques.

This cookbook also is not just for people with diabetes. Anyone who chooses to eat healthily will appreciate the information on the many different methods of low-fat cooking included in the book.

The introduction contains especially valuable information on the importance of preventing salmonella when preparing poultry, appropriate length of cooking time (extremely low-fat breast meat cooks much faster than dark meat), the use of olive oil and canola oils (monounsaturated oils considered the healthiest) and fear-free sauce making.

A preface about food labels is an informative, easily understood explanation of common terms, as defined by the Food and Drug Administration, regarding the increasingly confusing claims found on the grocer’s shelf, such as sugar-free, low-fat, lite, reduced cholesterol and extra lean.

While the author does not address the fact that sugar-free does not mean free of carbohydrate — the nutrient that has the biggest effect on blood glucose — the cholesterol content of all recipes is kept within the recommended daily amounts for people with heart disease, a condition people with diabetes are at high risk of developing. The author has reduced the fat content of all the recipes as low as can be and still taste good and all recipes have a breakdown of calories, total fat, saturated fat, cholesterol, sodium, carbohydrates, dietary fiber, sugars and protein, as well as the diabetic exchange.

Cookbook collectors will be disappointed that there are no pictures to entice the reader into preparing some of the more unusual recipes — the cook might want to see what crispy potato chicken with kale or Vidalia onions with chicken stuffing look like before making the attempt. While several recipes are fairly elaborate and use a lot of ingredients, there’s nothing you won’t be able to find in a well-stocked market and you’ll have good reason to increase your collection of seasonings and spices.

The three recipes I made were selected for their ease in preparation. Chicken Jambalaya (p.53) is a baked dish that is made in one pot and can be prepped with little effort, but be prepared for 45 minutes of baking time. The high fiber content — 4 grams a serving — comes from the brown rice used as the carbohydrate source.

The Barbecue Chicken with Peppery Sauce (p. 97) satisfied my son’s love of spicy food and my husband’s love of summer grilling. Use the chopped canned jalapeno pepper instead of the fresh for those who desire less heat. The Chicken Mediterranean (p. 118), my personal favorite, uses fresh oregano, basil and parsley as well as fresh red and green peppers for an attractive and colorful presentation. This recipe was prepared on the stovetop in just under 30 minutes.

The section on salads stretched beyond the mundane mayonnaise-laden offerings. The Curried Chicken Salad (p. 204), with diced cantaloupe, raisins and chopped cashews is the next recipe on my list. Most of the cold chicken dishes are complete meals for hot summer days. The chapter on stir-fry dishes will keep your wok busy.

You can’t buy this cookbook in a store. It has to be ordered from the American Diabetes Association, which is a good reason log on to the ADA Web site (www.diabetes.org), a storehouse of invaluable information on diabetes management. This isn’t a flashy book, but it is highly informative and loaded with good recipes for the chicken lover who has exhausted his or her repertoire.

Free catalog of ADA books: 800-22-6733. American Diabetes Web: www.diabetes.org

NEW DIABETIC COOKBOOK, Better Homes and Gardens, Meridith Publishing Group, Des Moines, Iowa., 1999, 240 pages, $24.95.

If you cook for someone who has diabetes, whether yourself or a family member, you no longer have to prepare separate meals to manage the disease. Better Homes and Gardens’ “New Diabetic Cookbook” is a collection of recipes that proves you can control your diabetes and still eat great-tasting food. Best of all, the recipes are healthful, everyday fare the entire family will enjoy. From main dishes and side dishes to snacks and desserts, there are recipes for all tastes and all occasions.

In addition to delicious recipes presented with clear instructions (many with tempting color photographs), this book also contains a helpful, easily understood section on the basics of diabetes — what it is, who is at risk, how it is diagnosed and treated, and the importance of meal planning. Of special value is the accurate description of the food factor, a new concept in meal planning that replaces the old “one size fits all” model for the diabetes diet with a much more flexible, individualized approach.

Now for the recipes I tested on my own family (to rave reviews). For breakfast or brunch, the cranberry-wheat pancakes (p. 42) employed a healthful trick in low-fat cooking — the use of small amounts of intensely flavored ingredients to boost taste without adding a lot of fat or calories. In this recipe, it’s a tablespoon of finely shredded orange peel that adds the flavor punch. The orange sauce topping is simple to make and a nice change from pancake syrup.

The tortellini salad (p. 157) is just right for a light summer lunch. The broccoli flowerets, carrots and fresh pea pods provide not only 100 percent of the vitamin A for the day but also the appetite-satisfying bulk without overdoing the starch — the carbohydrate dense content ingredient found in pasta salads. The recipe stretches a 9-ounce package of tortellini between four 2-cup servings, coming in at a low 253 calories, 4 grams total fat and 42 grams carbohydrates.

From the soup and stew section, a delectable ratatouille (p. 125) was a perfect addition to the quick, usually uneventful, sandwich meal. The cooking technique of roasting the eggplant, zucchini and red sweet peppers before adding the reduced-sodium chicken broth provided a richness in flavor that is often lacking in many low-fat, low-sodium recipes.

The start-to-finish cooking time of 40 minutes prevents the overcooking of vegetables that can result in an undesirable mushy texture found in most vegetable soups. This recipe could also stand alone because of the protein content provided by the navy beans.

The dessert and treats section is loaded with healthful goodies (tarts, cream puffs, ices, even berry nachos) that can beat anything packed with fat, calories and sugar.

For anyone interested in cooking healthy recipes that taste great for the whole family, not just for the person with diabetes, this well-rounded, attractive and informative cookbook will be a good addition to any kitchen library. And it’s one that won’t just sit on the shelf.

Marcia Kyle is a Registered/Licensed Dietitian and Certified Diabetes Educator who lives in Rockport.