Diabetes doesn't have to mean dull dinners

More than half a million Louisiana people, 14.2% of the adult population, have been diagnosed with diabetes, according to the American Diabetes Association. Another 113,000 are diabetic but don’t know it.
That’s half a million trips to theaz doctor each month, at least. That’s medication, from old standbys like metformin and glimepiride to the new GLP-1 drugs like Ozempic, Wegovy and Rybelsus.
That’s an increased risk of cardiovascular and kidney disease.
And a diabetes diagnosis means a diet -- low-fat, low-carb, sugar-free.
The LSU AgCenter has some recipes that can make your diabetes diet more tolerable, even enjoyable.
Low-fat Louisiana
Red Beans
Ingredients
1 lb. red beans, washed and drained
2 quarts water
3 ounces smoked turkey cut in 3 or 4 pieces
1 cup chopped onion
1/4 cup chopped green onions
8 cloves chopped garlic
1/4 cup chopped celery
1/4 cup chopped parsley
2 bay leaves
1 tsp. salt (optional)
1/4 tsp. coarsely ground black pepper
1/4 tsp. red pepper
Place red beans and water in a large pot. Bring to a boil, cover and let stand for 1 hour. Drain water from beans, rinse and add fresh water. Bring to a boil, lower heat and let simmer. Cook chopped vegetables and smoked turkey in the microwave or in pan on top of the stove until vegetables are tender and translucent. Add cooked vegetables and turkey and seasonings to beans. Continue cooking until beans are soft and creamy (about 1 hour). Remove bay leaves before serving. Add additional chopped parsley before serving if desired.
Nutrient Content per 1/2 cup = Protein 8.2 g, Fat .4 g, Carbohydrates 21 g , Cholesterol 0
Diabetic Exchange = 1 starch and 1 very lean meat
Atchafalaya
Chicken
Ingredients
4 skinless boneless chicken breast halves
1/2 cup nonfat yogurt
1 tablespoon Creole seasoning (may use 1/4 teaspoon black or white pepper low sodium variety)
1/2 cup seasoned (Italian) bread crumbs
Mix yogurt, Creole seasoning and pepper in small bowl. Dip chicken pieces in yogurt-seasoning mixture, coating very well. Roll chicken pieces in bread crumbs, making sure crumbs completely coat chicken. Place chicken pieces in microwave dish, cover dish with waxed paper (not plastic wrap), cook on high (approximately 12-15 minutes), rotating dish halfway through cooking time.
Yield: 4 servings
Serving size: breast half
Calories per serving: 200
Sodium per serving: 210 mg
Protein: 30 grams Carbohydrate: 3 grams
Fat: 3 grams Cholesterol: 85 mg
Sodium: 280 mg: 150 mg (using low sodium seasoning)
Diabetic Exchange = 3 lean meats
Seafood Gumbo
(Roux without oil)
Ingredients
1 pound shrimp (save shells)
4 cups shrimp shell water
1 pound fish cut in small pieces
4 cups water
1 pint oysters
1 pound sliced okra
3 toes diced garlic
Juice of 1/2 lemon
2 stalks chopped celery
1 tablespoon salt-free seasoning (such as Mrs. Dash)
1 medium chopped green pepper
2 large chopped onions
1 tablespoon file’
1 bunch chopped green onions and tops
1/8 teaspoon cayenne
2 tablespoons whole-wheat flour (may use nonfat instant roux mix or browned flour)
1/2 teaspoon black pepper
1 teaspoon salt-free Creole seasoning
1 teaspoon browning sauce (such as Kitchen Bouquet)
1/2 teaspoon salt
1/3 cup chopped parsley
Peel 1 pound shrimp. Boil shrimp shells in 4 cups water for 15 minutes. Drain water and save. Discard shells. Make roux by putting diced garlic, chopped green pepper, celery, onion, green onion and 2 tablespoons whole-wheat flour in pan. Using medium heat, brown flour, stirring often.
After flour has browned, cover pan and let vegetables cook about 20 minutes until tender. Stir occasionally to keep flour from sticking. Add 4 cups shrimp water and 4 cups water to vegetable mixture.
Add 1 pound sliced okra, condiments and lemon juice. Let mixture simmer about one hour. Add 1 pound shelled shrimp, 1 pound fish cut in small pieces and 1 pint oysters. Bring to boil and cook 5-10 minutes until shrimp, fish and oysters are done.
Serve gumbo over brown rice. Sprinkle with chopped parsley. Add additional file’ as desired.
Yield: 10 servings
Serving Size: 1 cup
Calories per serving: 160 (without rice)
Protein: 21 grams
Carbohydrates 7 grams
Fat 3 grams
Cholesterol 87 mg
Sodium: 290 mg
Diabetic Exchange = 3 very lean meats and 1/2 bread.