Diabetic Soul Food Lunch Recipes

Stewed Tomatoes and Okra

Servings: 4
Serving Size: 1 cup

3 garlic cloves, chopped
1 large onion, chopped
1 tablespoon vegetable oil
1 lb. Fresh okra
1/2 cup water
1-1/2 cup tomatoes
1/2 teaspoon salt
1/4 teaspoon black pepper

Sauté garlic and onion for about 5 minutes. Add okra and water. Cover, and cook for 10 minutes. Add tomatoes, salt and pepper, and cook for another 10 minutes.

Chicken and Dumplings

1 Stewing or fryer chicken, about 3 pounds, skinned and cut into serving pieces if desired.
2 celery stalks, chopped or sliced
2 carrots, peeled and sliced or chopped
1 bell pepper, seeded and chopped
1 yellow onion, chopped
2 garlic cloves, minced
1 bay leaf
1 teaspoon dried thyme, crushed
2 teaspoons salt
1/2 teaspoon ground black or white pepper
Baking Powder Dumplings, or Egg Dumplings (recipe follow)
Chopped fresh parsley

In a large heavy stockpot, place the chicken and all the remaining ingredients except the dumplings and parsley. Add water to cover and bring to a boil. Reduce the heat to low and simmer until the chicken is tender, 1 1/2-2 hours
for a stewing hen, 45-60 minutes for a fryer.

When cooked, remove the chicken. If you are serving the chicken whole to be cared at the table, simply set the chicken aside. If you are cutting it up, let it cool until it can be handled and then cut it into serving pieces on the bone, or bone it and cut the meat into pieces. (Save the bones for making stock) Reserve the broth in the pot.

While the chicken is cooking, make the dumpling dough. Return the broth to a boil. Drop spoonfuls of the dumpling dough into the boiling broth. Sprinkle with parsley, cover, and cook until the dumplings are tender, 10-20 minutes depending upon the recipe.

Baking Powder Dumplings

Serves 4-6

1 cup all-purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
1/2 cup milk
In a bowl, mix together the flour, baking powder, and salt. Pour in the milk and stir well, then beat with an electric mixer or wooden spoon until stiff. Drop by teaspoonfuls into the boiling broth. Cover and cook until puffed and done, 10-15 minutes.

Pumpkin Cookies

Servings: 36
Serving Size: 1 cookie
Calories: 76 per serving
Exchanges: 1 bread/starch + 1/2 fat

1/3 cup vegetable oil
1 cup sugar
1 cup canned pumpkin
1 egg
1 teaspoon vanilla extract
2 cups whole wheat flour
1-1/2 teaspoons baking powder
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/2 cup chopped pecans
Cream together oil, sugar, pumpkin, egg, and vanilla. Add flour, baking powder, baking soda, cinnamon, and nutmeg. Stir to blend well. Add pecans. Drop by teaspoonful onto a lightly oiled baking sheet. Bake in 350 degree oven for 10-12 minutes.

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Last edited on 12/15/2014.