Oh No! My Child May Have Diabetes (Part 3)

Oh No!  My Child May Have Diabetes!

(A three (3) part miniseries blog)

Part Three

The results from the blood work are in.  My son DOES NOT have diabetes BUT I DO have to get my son on a healthier diet and more exercise.   I am thrilled but changing his diet, isn’t going to be easy.

I have to say I consider myself lucky with my son.  He does not like sodas, but he does like chocolate milk.  He drinks a lot of water and he loves fruit.  He HATES vegetables.  He LOVES chicken, does not like beef.  He LOVES sweets! That’s the downfall.  But all I need to do is limit his sugar intake.

My plan is to incorporate what he loves into a meal plan.  Make him try different thing.  Not so easy.  I turn to the internet once again for help.  So many awesome healthy recipes for children.  I have placed below the recipes for breakfast, lunch and dinner that my son has loved and asked for again and again.  My son is on his way to a healthy future (recipes below are

Breakfast

(recipe courtesy of “Woman’s Day”)

Sprinkling the pan with cornmeal keeps the dough from sticking and gives the crust that crunchy pizza-parlor texture. Do not have any on hand? Place your pie on parchment paper instead.

YIELDS: 4      
PREP TIME: hours 10 mins         TOTAL TIME: hours 25 mins

INGREDIENTS

  • Cornmeal, for the baking sheet
  • Flour, for the surface
  • 1 lb. pizza dough, thawed if frozen
  • 1 tbsp. Dijon mustard
  • 4 oz. Gruyère, coarsely grated (about 1 cup)
  • 4 oz. thinly sliced deli ham
  • 1 bunch spinach, thick stems discarded
  • 4 large eggs
  • Green salad, for serving

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DIRECTIONS

  1. Heat oven to 450°F. Lightly dust a large baking sheet with cornmeal. On a lightly floured surface, shape pizza dough into a 16″ oval or circle. Place on prepared sheet.
  2. Spread mustard over dough, then sprinkle with 3?4 cup of cheese. Top with ham, spinach and remaining 1?4 cup cheese.
  3. Working with one egg at a time, crack eggs into a small bowl, then slide onto pizza. Bake until egg whites are set, and crust is golden brown, 15 to 17 minutes. Serve with a salad, if desired.

PER SERVING 508 CAL, 17.5 G FAT (7 G SAT FAT), 230 MG CHOL, 1,056 MG SOD, 31 G PRO, 55 G CAR, 3 G FIBER

Lunch

(courtesy of Eatingwell.com)

Tossing chicken tenders with cornmeal gives these chicken nuggets great crunch without deep-frying. Blackberries (or raspberries, if you prefer) combined with whole-grain mustard make for a sweet-and-savory dipping sauce. Serve with: Steamed broccoli and carrots. Source: EatingWell Magazine, July/August 2010

INGREDIENTS

  • 1 cup fresh blackberries or raspberries, finely chopped
  • 1?½ tablespoons whole-grain mustard
  • 2 teaspoons honey
  • 1 pound chicken tenders, cut in half crosswise (see Tip)
  • ½ teaspoon salt
  • ¼ teaspoon freshly ground pepper
  • 3 tablespoons cornmeal
  • 1 tablespoon extra-virgin olive oil

DIRECTIONS

  • Step 1:  Mash blackberries (or raspberries), mustard and honey in a small bowl until it looks like a chunky sauce.
  • Step 2:  Sprinkle chicken tenders with salt and pepper. Place cornmeal in a medium bowl, add the chicken and toss to coat (discard any leftover cornmeal).
  • Step 3:  Heat oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and cook the chicken, turning once or twice, until browned and just cooked through, 6 to 8 minutes total (thinner nuggets will cook faster than thicker ones). Serve the chicken nuggets with the berry mustard.

TIPS

Tip: Chicken tenders are the lean strips of rib meat typically found attached to the underside of chicken breasts. They can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken nuggets.”

NUTRITION FACTS

Per Serving:

201 calories; total fat 7g 11% DV; saturated fat 1.3g; cholesterol 63mg 21% DV; sodium 459mg 18% DV; potassium 259mg 7% DV; carbohydrates 8.6g 3% DV; fiber 2g 8% DV; sugar 5g; protein 23.6g 47% DV; exchange other carbs 1; vitamin a iu 99IU; vitamin c 8mg; folate 13mcg; calcium 23mg; iron 1mg; magnesium 33mg; thiaminmg; added sugar 3g.

Exchanges: 

1 Starch, 4 Lean Meat, 1 Fat

DINNER

(courtesy of Eatingwell.com)

Pineapple Teriyaki Chicken

Grilled teriyaki chicken with pineapple can be made with just a few pantry staples. Although it’s delicious when made with canned pineapple, fresh pineapple and its juice can easily be used in its place. Serve with brown rice and snow peas. Source: EatingWell Magazine, September/October 2008

  • 1/3 cup dry sherry, (see Note)
  • ¼ cup reduced-sodium soy sauce
  • 2 tablespoons brown sugar
  • 1 20-ounce can pineapple rings, plus 1/3 cup juice from the can
  • 4 large boneless, skinless chicken thighs, (about 1 1/2 pounds), trimmed (see Tip)
  • 1 teaspoon cornstarch
  • 1 tablespoon butter

DIRECTIONS

Step 1:  Whisk sherry, soy sauce, brown sugar and the 1/3 cup pineapple juice in a large bowl. Add pineapple rings and chicken and gently stir to coat. Refrigerate for 15 minutes.

Step 2:  Meanwhile, preheat grill to medium-high.

Step 3:  Remove the chicken and pineapple from the marinade and pat dry; reserve the marinade. Oil the grill rack. Grill the chicken and pineapple until the chicken is cooked through and the pineapple is marked, 4 to 5 minutes per side.

Step 4:  Whisk the reserved marinade and cornstarch in a small saucepan. Bring to a boil and cook, whisking, until reduced and thickened, 2 to 4 minutes. Stir in butter. Serve the chicken and pineapple drizzled with the sauce.

TIPS

Note:  Sherry is a type of fortified wine originally from southern Spain. Don’t use the “cooking sherry” sold in many supermarkets–it can be surprisingly high in sodium. Instead, purchase dry sherry that’s sold with other fortified wines in your wine or liquor store.

Tip:  You’ll need about 1 1/2 pounds untrimmed boneless, skinless chicken thighs to serve four people. For recipes that call for one large thigh per person, buy them at the butcher counter; prepackaged thighs vary dramatically in size. Ask for four 6-ounce boneless, skinless thighs. To trim them well, we like to use kitchen shears to snip the fat away from the meat. After trimming, you’ll have four 4-ounce portions.

Tip:  To oil the grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.

People with celiac disease or gluten-sensitivity should use soy sauces that are labeled “gluten-free,” as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.