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PERSONAL CHEF

PERSONAL CHEF
FOOD FOR REAL PEOPLE

Thursday, February 11, 2016

DIABETIC COOKING #1 Chicken Teri


Aloha from Maui, from now until the rest of the year, I'll be posting a simple recipe that will be safe if you have diabetes. Keeping the glycemic level from shooting up and killing you, we'll use common sense cooking.

The recipe today is a Chicken Teri that should be safe for you, for sweetening the marinade I'll use raw brown sugar. Don't quote me, but I am not using agave nectar anymore, I'm going to use raw brown sugar that's not processed into white. And I will not use more than needed. And, it's all about your portions that matter.

Here's how I'll plate your food.

Imagine you have a plate, on 1/2 of that plate will be a plant based entree, maybe steamed vegetables, or a raw salad, maybe a stir fried veggie dish. On the other 1/4 of the plate I'll have 4 oz. of all grain bread, or brown rice for you. And the other 1/4 your protein, 4 oz. of it. Of course if you are a bigger person, you can have a little more.

WARNING! Consult with your medical professional before trying my meals. I am not responsible for any other physical issues that may arise from me posting this recipe and anyone consuming this recipe. This is only to give my viewers an idea of 
how to eat healthy.

Serves 4-6

Teri Chicken
1 tray of six chicken thighs, skin removed, and bone removed, set aside.
1 cup of low sodium tamarin soy sauce
1/2 cup filtered water
1/2 cup brown sugar
1 inch ginger smashed
2 garlic cloves smashed
1/4 cup chopped green onion

Directions:
- Mix all the liquid, sugar, ginger, garlic, green onions in a bowl. Add in the 6 pieces of chicken, and let sit for about 4 hours or overnight in the refrigerator.

3 cups of Brown Rice.

Directions:
- Put the brown rice in a fine strainer, and rinse the rice for a minute, then put it in a rice cooker, add in enough water so that the water rises over the rice by the joint of your index finger. Follow your cooker's instructions.
*You all have left over brown rice, just store the extras in the refrigerator in a zip bag.

Poached Water Cress 
1 bunch of watercress, tops only
10 oz. of cherry tomatoes sliced in half
1 medium sweet round onion sliced thin
1 medium carrot shredded


3/4 cup organic apple cider vinegar
1/4 cup water
1/3 cup olive oil
2 tbsp. hot sauce
1 tsp. minced ginger
1/2 tsp. sea salt
1/2 tsp. white pepper

Directions
- In a mixing bowl, add all ingredients and stir well and set aside.

Cooking Teri Chicken
1. Remove chicken from refrigerator, and bring to room temperature for about 20-30 minutes.

2. Preheat oven to 375 degrees F.
3. Place a rack sprayed with non stick into a small roasting pan.
4. Place chicken on to rack with skinless side up.
5. Bake for about 20-25 minutes, or check to see if it's not burning for every stove reacts differently. A good indicator is to see if juices are oozing out from the chicken, then you'll know it's cooked. Remove and let rest.

Check the rice, if it's done cooking, remove the cover to release the steam.

Poaching the Watercress
This could be done first, if not no worries this is very fast to make.

Directions
In a large pot, bring about 2 quarts of water to a high boil, once it's boiling add in the water cress, but do not leave it in the boiling water for more than 10 seconds. Remove it quickly and strain the hot water out by running cold tap water over it. Continue to drain.

Add the poached watercress to another mixing bowl, adding in the rest of the vegetables, then add in the apple cider vinegar mixture and toss well.

To serve, plate half of each plate with the poached watercress, 1/4 of the plate with 1 chicken thigh, or 4 oz., and 4 oz. of brown rice.

There you have a common sense meal.

             
© 2016