Tag: Prediabetes

What I Eat

Turkey Gravy

Julia Parent

Serves: 1

Ingredients:

1 tablespoon unsalted butter
1 tablespoon all-purpose flour
1 cup organic free range chicken broth
cooked shredded rotisserie turkey breast, to taste
1 serving mashed potatoes*

Directions:
Melt butter in a small skillet over medium heat. Stir in flour. Add broth. Bring to a boil, stirring occasionally so the gravy isn’t lumpy. When thick, turn heat down to low. Add the amount of cooked turkey you like. Stir to coat. When heated through, serve over mashed potatoes. *For a mashed potato recipe, go to my ‘Roast, Garlic Mashed Potatoes, and Cooked Carrots’ recipe (the ingredients make enough to serve 4, so make 1/4 of the recipe for 1 serving) and omit the garlic powder. If you don’t add a lot of turkey to the gravy, have with 1 serving (according to the nutrition label) of milk. If you do add a lot of turkey to the gravy, have with a glass of water.

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What I Eat

Leftovers Salad

Julia Parent

Serves: 1

Ingredients:
1 serving of a Caesar salad kit with chopped Romaine lettuce, Caesar dressing, shredded Parmesan, and croutons (Even though the croutons are usually made with an enriched flour.)
4 oz. cooked chicken (I used the leftover chicken from my ‘Slow Cooker Chicken, Corn, and Ants on a Log’ recipe.)
1 hard boiled egg, chopped
1/2 cup seedless cucumber, chopped
1 mini box raisins

Directions:
Lightly drizzle lettuce with dressing. and toss with remaining ingredients. Have with a glass of water.

What I Eat

Potato Bake

Julia Parent

Serves: 3

Ingredients:
3 medium Russet potatoes
1/2 teaspoon salt
1/8 teaspoon pepper
1/4 teaspoon onion powder
2 tablespoons unsalted butter, softened
1/2 cup shredded mild cheddar cheese, divided
1/2 cup whole milk
1/4 cup sour cream
2 pieces cooked bacon, crumbled
6 blades fresh chives, chopped

Directions:
Preheat oven to 375 degrees.

For a mashed potato consistency, peel and cube potatoes. Cook potatoes in boiling water for 20 minutes or until soft. Drain.

For a twice baked potato consistency, prick the potatoes with a fork. Cook the potatoes on a paper towel in the microwave for five minutes or until the skin has started to shrivel like your fingers in the bathtub. Cut the potatoes in half and carefully scoop out the insides.

With an electric mixer, beat cooked potatoes, salt, pepper, onion powder, butter, 1/4 cup cheese, milk, and sour cream together until creamy. Spread potato mixture in a greased casserole dish and top with remaining 1/4 cup cheese. Bake for 15 minutes. Top with chives and bacon. Have with a glass of water.

What I Eat

Potato Wedges

Julia Parent

Serves: 3

Ingredients:
1/2 cup vegetable oil
1 teaspoon garlic powder
1/4 teaspoon pepper
1/2 teaspoon Italian seasoning
1/4 cup grated Parmesan cheese
9 red potatoes

Directions:
Preheat oven to 425 degrees. In a large bowl, whisk together first five ingredients. Cut each red potato into six wedges. Add potatoes to the bowl with the oil mixture and toss to coat. Place potatoes on a baking dish lined with aluminum foil. Bake for 45 minutes flipping potatoes halfway through cooking time. Have with a good source of protein.


What I Eat

Beef Stew

Julia Parent

Serves: 6 to 8

Ingredients:
1/4 cup flour
2 lbs. stew meat
3 tablespoons unsalted butter
4 cups water
1 teaspoon Worcestershire sauce
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon paprika
2 bay leaves
3 1/2 tablespoons cornstarch
3 1/2 tablespoon water
10 red potatoes
12 oz. bag baby carrots
1/8 cup parsley flakes

Directions:
Shake meat and flour together in a zipper baggie until meat is coated. Melt butter in a large skillet over medium heat. Brown meat on both sides. In a slow cooker, combine 4 cups water, Worcestershire sauce, garlic powder, onion powder, salt, pepper, and bay leaves. Add browned meat and stir. Cover slow cooker and cook on high for 4 hours. During the last hour of cook time, thoroughly mix cornstarch with 3 1/2 tablespoons water to make a slurry. Carefully pour the slurry into the slow cooker and stir. Cook potatoes and carrots in pots of boiling water for 20 minutes or until soft. Drain. Cut potatoes into bite-sized pieces. Add potatoes, carrots, and parsley to the meat mixture in the slow cooker and stir. Have with a glass of water.