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Fight Diabetes With Healthy Food: 3 Recipes

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Oct 23, 2007 6:22 am US/Eastern

Fight Diabetes With Healthy Food: 3 Recipes

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Making small changes in your diet can make a big difference in your health. That's one of the messages behind a new campaign to fight diabetes.

Here are a few recipes for delicious dishes from lifestyle expert B-Smith.

Oven Fried Buttermilk Chicken

Ingredients:
2 1/2 pound white meat frying chicken, cut into serving pieces, skin removed
2 cups low-fat buttermilk
½ teaspoon garlic powder
½ teaspoon onion powder
1 teaspoon poultry seasoning
1 tablespoon reduced sodium soy sauce
½ teaspoon seasoned pepper
½ teaspoon low sodium poultry seasoning
¾ cup unseasoned bread crumbs
½ teaspoon paprika
½ teaspoon dried thyme
Organic canola oil cooking spray

Directions:
Preheat oven to 350 degrees, cut chicken into serving pieces and remove skin.

Place chicken in large bowl or resealable plastic bag. Wisk together buttermilk, garlic, onion powder, poultry seasoning, and soy sauce. Pour buttermilk mixture over the chicken and refrigerate at least 4 hours and up to 24. Remove chicken from buttermilk.

In a bowl or resealable bag, combine seasoned pepper, breadcrumbs, paprika, and thyme. Roll chicken pieces in mixture in the bowl or add a few pieces at a time to the plastic bag and toss to coat.
To bake, place chicken, bone side down, in pan. Lightly spray top of chicken with cooking spray. Bake at 350 F for 35 to 45 minutes or until juice of chicken is clear.

Baked Yams

Ingredients:
6 yams or sweet potatoes

Directions:
Pinch cinnamon, if desired

Bake yams in oven at 350 F until soft. Serve as is, or sprinkle with a pinch of cinnamon.

Winter Greens

Ingredients:
2 tablespoons olive oil
1 large onion, thinly sliced
2 cloves garlic, sliced
4 cups low sodium chicken or turkey stock
3 bay leaves
1 teaspoon crushed red pepper
1 teaspoon dried thyme leaves
3 pound collard, kale and turnip greens, cleaned and chopped
1 ½ cups chopped smoked turkey
Salt and freshly ground back pepper to taste

Directions:
In a large, heavy pot, heat the olive oil. Sauté the oil and garlic until softened. Add the chicken or turkey stock, bay leaves, red pepper, and thyme. Simmer 12 minutes. Add the greens and smoked turkey. Simmer uncovered until the greens are tender. Season with salt and pepper.