A Wonderful Cookbook with a Year of Quick, Delicious Meals to Help You Prevent and Manage Diabetes
February 15, 2016 9 Comments
My pal Aviva Goldfarb has been working hard. Not only does she run The Six O’Clock Scramble but she has a new cookbook out.
This is a extremely helpful and easy to use book that goes farther than most cookbooks to help you eat right without too much stress. It is organized into seasons (smart!) and a week of recipes that you would shop for has a list of ingredients so that you can easily buy what you need.
There are color photos for every recipe and 32 complete weekly menu plans. This book is endorsed and published by the American Diabetes association.
Aviva makes it SO easy to incorporate healthy eating into your day. I am in awe.
The recipe for Asian Chicken Fritters is delicious and comes with two recommended sides that will take minutes to make. I love that she has included the calorie amounts for the side dishes as well – making it easy to know what you are eating.
You can find her book below and at major bookstores (and you could order it at independents that may not have it).
Asian Chicken Fritters
reprinted with permission from The Six O’Clock Scramble Meal Planner: A Year of Quick, Delicious Meals to Help You Prevent and Manage Diabetes by Aviva Goldfarb
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
These crispy little cuties, from Scramble intern Molly Rubel, are so much fun to make and eat. You can eat them on buns if you prefer, but we like them best dipped in a little Asian sweet chili sauce. Serve the fritters with steamed rice and edamame.
Ingredients for main dish:
1 lb. boneless, skinless chicken breasts, cut into 1/4 - 1/2 –inch chunks
8 - 10 oz. diced water chestnuts, chopped into 1/4 – 1/2- inch chunks
6 scallions, dark and light green parts, thinly sliced
1 egg, lightly beaten
1/4 cup flour (use wheat/gluten-free if needed)
1/4 cup reduced-sodium soy sauce (use wheat/gluten-free if needed)
1/2 tsp. garlic powder, (look for salt-free variety)
1/2 tsp. black pepper
1/2 tsp. ground ginger
3 Tbsp. canola or vegetable oil
2 Tbsp. Asian sweet chili sauce or teriyaki sauce, for serving (optional)
Ingredients for side dish - White or Brown Rice:
1 - 2 cup white or quick-cooking brown rice
Ingredients for side dish - Steamed Edamame (Japanese Soy Beans)
16 oz. edamame (Japanese soy beans, sold frozen) or frozen peas
1/8 - 1/4 tsp. kosher salt (optional)
Preheat the oven to 400 degrees. Line a baking sheet with a silicone mat or nonstick cooking spray. In a large bowl, combine all the ingredients except the oil and chili sauce. (Start the rice now, if you are serving it.)
Heat a large skillet over medium-high heat (a cast iron skillet works especially well for even browning) and add half the oil. When it is hot, scoop the chicken mixture into the skillet (an ice cream scoop works well for even fritters), making sure not to crowd the pan—you might even want to use two large skillets, or cook them in two batches, using the remaining oil for the second batch. Fry the fritters until they are golden brown, about 3 minutes per side, and transfer them to the baking sheet. Bake the fritters until they are cooked through, 6 – 8 minutes. (Meanwhile, make the edamame, if you are serving it.) Serve immediately. Makes about 12 fritters
Do Ahead or Delegate: Cut the chicken, chop the water chestnuts, slice the scallions, beat and refrigerate the egg, combine the dry spices with the flour, make and refrigerate the fritter batter.
Scramble Flavor Booster: Use the optional Asian sweet chili sauce or teriyaki sauce, increase the garlic powder and the ground ginger to 3/4 tsp. each.
Tip: You may notice that I suggest using a silicone mat in some of my recipes (including the one above). The reason I like them is that they are a great (and earth friendly) alternative to foil or parchment paper when baking. They are reliably non-stick and are oven safe to 475 degrees.
Serve with White or Brown Rice Prepare the rice according to the package directions.
Serve with Steamed Edamame (Japanese Soy Beans) Prepare the edamame according to the package directions. Sprinkle the cooked edamame with kosher salt, if desired.
Nutritional Information Per Serving (% based upon daily values)
Calories 208, Total Fat: 9g, 13.5%; Saturated Fat: 1g, 5%; Cholesterol: 75mg, 25%; Sodium: 372mg, 15.5%; Total Carbohydrate: 12g, 4%; Dietary Fiber: 2g, 8%; Sugar: 3g; Protein: 20g
Nutrition with side dishes
Calories 489, Total Fat: 15g, 23.5%; Saturated Fat: 2g, 8%; Cholesterol: 75mg, 25%; Sodium: 386mg, 16.5%; Total Carbohydrate: 55g, 18%; Dietary Fiber: 7g, 25%; Sugar: 3g; Protein: 34g
Points values are calculated by Snack Girl and are provided for information only.
Want more recipes like this? Check out my book