D-Blog Day 4: Something Good to Eat (wildcard): No pink slime here

May 17, 2012By 2 Comments

As a diabetic dietitian it is appropriate to say that I am obsessed with food.  Some days I obsess over everything I put in my mouth and other days I just don’t care and I go in the opposite direction by putting anything and everything in my mouth.  For the most part, I try to follow a low-carb diet.  Keep in mind, I don’t mean a dangerously low carb diet.  Many people without diabetes think that by following an extremely low carb diet they will lose weight quickly.  They are correct in thinking this, however, what they are really doing to their bodies is allowing their fat stores to be used up as energy in excessive amounts (because there are no carbs available to the body to be used for energy).   Also, all that excess protein they are consuming is then metabolized and filtered through the kidneys, thus putting themselves in a state of ketoacidosis (not a happy place for the kidneys), something diabetics try to avoid at all costs.

So, when I say ‘low carb’, I mean roughly 130-160 grams of carb per day, and mostly whole-grain, fruit, veggie and low-fat dairy type carbs.  The brain needs at least 120 grams of carbohydrate per day to function properly (no, that is not a quote from the Jerry Maguire movie).  Therefore, if you are a diabetic who works hard to keep your blood sugars from spending all day in one of those bouncy houses for kids, then you probably try to keep to a healthy lower carb diet.   And if you’re a non-diabetic trying to stick to a healthy lower carb diet, then find a diabetic friend who can teach you a few things 🙂

Here is my favorite low-carb go-to week night recipe that I make for me and James.  This Oven-Crisped Chicken recipe can either go great on a bed of fresh spinach drizzled with extra-virgin olive oil and balsamic vinegar, or it can be used as a yummy appetizer when guests come over with a side of home-made honey mustard dressing for dipping!  Enjoy!

Oven-Crisped Chicken (recipe from Williams-Sonoma Essentials of healthful Cooking)

1 tsp canola oil

1 cup whole-wheat panko bread crumbs (there are many different whole-wheat versions at the grocery store, pick one that has at least 2-3g of fiber per serving)

2 tsp sesame seeds

1/2 tsp paprika

1/4 tsp onion powder (tip: always try to use onion or garlic powder instead of the salted version to save on sodium!)

Kosher salt and ground white or black pepper

1 large egg white (I use liquid egg whites)

1-1.5 1bs skinless, boneless chicken breasts; cut into even strips to make for a more uniform chicken strip or nugget for serving, about 3/4 inch wide (I always try to get free-range/organic chicken if I can to avoid those nasty hormones and antibiotics!)

Preheat oven to 450.  Line a baking sheet with non-stick foil and spray with cooking spray.

In a wide shallow dish, stir together the panko, sesame seeds, paprika, onion powder and 1/2 tsp salt and 1/8 tsp pepper.  In another dish, beat the egg white until foamy.  Roll 1 piece of chicken in the egg white; shake it lightly to release the excess.  Then roll it in the seasoned panko, coating evenly and pressing with your fingers to help the mixture adhere to the chicken.  Repeat with all pieces.

Once you have placed all the pieces on the baking sheet, spray cooking spray over the pieces before putting in the oven.  Bake the chicken until the bottom is light golden brown, about 10 min.  Using tongs, turn the chicken pieces and continue to bake until the pieces are golden brown all over, about 10-12 minutes longer.  Transfer the pieces to a serving plate and let rest for 10 minutes to allow them to become even crispier!  Serve as recommended above.

Nutrition Facts (per serving)

Calories 240                 Carbohydrates 11g          Fiber 3g

Protein 33g                   Fat 6g                                Sodium 380mg

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Comments (2)

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  1. Ha! i think I will use this wildcard tomorrow 🙂


  2. 1littleprick says:

    This sounds delicious. I’m happy I found your blog!

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