Real Meals for Real Blood Sugar

Ingredients

• 1 teaspoon olive oil
• 1 medium yellow onion, diced
• 1 poblano pepper, diced
• 2 cloves garlic, minced
• 1 (32 ounce) container chicken broth
• 1.5 pounds shredded cooked chicken breast
• 2 (15.5 ounce) cans no-salt-added navy beans, rinsed and drained
• 1 (10 ounce) package frozen corn
• 1 teaspoon ground cumin
• 0.5 teaspoon chili powder
• 0.5 teaspoon ground black pepper
• salt to taste

Instructions

1. Heat olive oil in a large pot or Dutch oven over medium heat. Add the diced yellow onion and poblano pepper, sautéing until the onion becomes translucent, about 5 minutes.
2. Stir in the minced garlic and cook for another minute until fragrant.
3. Pour in the chicken broth, then add the shredded cooked chicken, rinsed navy beans, and frozen corn.
4. Season the chili with cumin, chili powder, and black pepper. Stir everything together well.
5. Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for at least 10 minutes to allow the flavors to meld.
6. Taste and adjust seasoning with salt as needed before serving.

Ingredients

• 3 cups water
• 2 teaspoons salt
• 1 cup coarsely ground grits
• 2 cups half-and-half
• 2 pounds uncooked shrimp, peeled and deveined
• salt to taste
• 1 pinch cayenne pepper, or to taste
• 1 medium lemon, juiced
• 1 pound andouille sausage, cut into 1/4-inch slices
• 5 slices bacon
• 1 medium green bell pepper, chopped
• 1 medium red bell pepper, chopped
• 1 medium yellow bell pepper, chopped
• 1 cup chopped onion
• 1 teaspoon minced garlic
• 0.25 cup butter
• 0.25 cup all-purpose flour
• 1 cup chicken broth
• 1 tablespoon Worcestershire sauce
• 1 cup shredded sharp Cheddar cheese

Instructions

1. Begin by cooking the grits: boil water with salt, then whisk in the grits and half-and-half. Simmer until tender and thick, then stir in cheddar cheese until melted and creamy.
2. While the grits cook, prepare the shrimp by seasoning them with salt and cayenne, then tossing with lemon juice to marinate.
3. Cook the sliced andouille sausage in a skillet until browned, then remove and set aside. In the same skillet, cook the bacon until crisp, remove, and crumble when cooled.
4. Sauté the chopped bell peppers, onion, and garlic in the bacon drippings until softened.
5. Return the cooked sausage to the skillet with the vegetables. Add the marinated shrimp and cook briefly until opaque.
6. In a separate small saucepan, prepare a roux by melting butter and whisking in flour until golden brown.
7. Pour the roux over the shrimp and vegetable mixture. Add chicken broth, crumbled bacon, and Worcestershire sauce to the skillet, stirring to combine. Cook until the sauce thickens and the shrimp are fully cooked.
8. Spoon the cheesy grits onto plates and top generously with the shrimp and sausage mixture.

Ingredients

• 1.5 cups Italian bread crumbs
• 2 eggs
• 0.5 cup grated Romano cheese
• 4 cloves garlic, minced
• 1.5 tablespoons chopped Italian flat-leaf parsley
• 1 teaspoon anchovy paste
• salt to taste
• 1 pound ground beef
• 1 pound bulk Italian sausage
• 0.5 cup milk

Instructions

1. Preheat your oven to 350°F (175°C) and line a baking sheet with foil.
2. In a large bowl, combine the bread crumbs, eggs, grated Romano cheese, minced garlic, chopped parsley, anchovy paste, and salt. Whisk until well blended.
3. Add the ground beef and Italian sausage to the bowl, mixing gently until just combined.
4. Pour in the milk and stir until the mixture holds together.
5. Using a tablespoon measure, scoop portions of the meatball mixture and roll them into uniform balls.
6. Arrange the meatballs close together on the prepared baking sheet.
7. Bake for 25-30 minutes, or until an instant-read thermometer registers 160°F (71°C) in the center of a meatball.

Ingredients

• ¼ lb chicken breast (diced)
• ½ lemon lemon zest
• 1 teaspoon garlic (crushed)
• 1 tablespoon soy sauce
• salt (to taste)
• pepper (to taste)

Instructions

1. Combine the diced chicken breast with lemon zest, crushed garlic, soy sauce, salt, and pepper. Let this mixture marinate for at least 20 minutes.
2. Prepare the chicken for frying by coating each piece first in flour, then dipping it in beaten eggs, and finally pressing it into panko breadcrumbs.
3. Heat a sufficient amount of oil in a medium saucepan to 325°F (170°C).
4. Carefully fry the breaded chicken pieces in the hot oil for approximately 3-4 minutes, or until they achieve a golden-brown and crispy exterior.
5. While the chicken fries, prepare the sauce: in a small frying pan, combine chicken stock, fresh lemon juice, and sugar. Bring this mixture to a boil.
6. In a separate small bowl, whisk together corn flour and water to create a slurry. Gradually stir this slurry into the boiling sauce to thicken it.
7. Once the sauce has thickened to your desired consistency, add the fried chicken pieces to the pan and gently toss them to coat evenly.
8. Serve the lemon chicken immediately, ideally over steamed rice, and garnish with green onions and sesame seeds if desired.