Fix-It and Forget-It Diabetic Cookbook

284 pages; Black and White, No Photographs.  Paperback

Good Books, Intercourse, PA , 2005

Reviewed by Chef John J. Vyhnanek


The Review---

In the world of home cooking, perhaps the invention of the crock-pot has done more for the busy cook than any other utensil. The principle is that you put your ingredients in, and turn it on. Anywhere from 5-8 hours later itís done with no stirring or burning. Great for many reasons, especially if you work because you can come home after a dayís work and have a hot meal waiting for you. You set up the crockpot in the morning or night before, and refrigerate overnight, before putting the crock in the heating device and turning it on. Whether you work outside the home or at home, it has many advantages and itís easy to clean too. Recipes and cookbooks abound, either on the Internet or at bookstores, and every serious crockpot cook has them.

What happens if you are diabetic, as many millions of people are? What happens if you like good tasting food? What happens if you lived most of your life eating good food and recently were diagnosed with this disease? Do you know your exchange list values? Diabetes is a serious disease, if you donít follow the rules of eating and take care of yourself there can be life-threatening consequences. Well, whatever your situation, Fix-It and Forget It Diabetic Cookbook by Phyllis Pellman Good is for you! Even if you know how to cook, crockpots can be fun and you might be surprised at what can be made in them. The principle is like simmering a pot of stew on the back burner of a stove at a low simmer. Better than a pot because everything cooks evenly and since it is electric there is no gas flame to go out, causing a potential danger. The temperature at which the food cooks is very low, usually 225 to 250 degrees F., so that is why long cooking times are required. It a big difference from roasting or sautťing! 

Please donít think the food will be boring. How does Turkey Breast with Orange Sauce sound? How about Beef Steak Oriental with Cheese Potatoes and Barbecued Green Beans, followed by Chocolate Peanut Butter Cake? The possibilities are endless, especially if you have 2 or 3 crockpots to work with. In a price range of $20 to $65, these appliances are a bargain and are inexpensive to operate as you wonít see a big jump in your electric bill.

The book doesn't have pictures but does have scroll like icons and category divides such as the cute one below.

The bottom line is that this is a good crockpot cookbook with recipes from all walks of life, and in addition, all of the recipes have the exchange list values and nutritional data. There is a section with menus for a week and a ď10 most asked questions about diabetesĒ section. You donít have to be diabetic to enjoy the recipes in this book, but if you are, you will have a new cooking companion.

Recipes from the book---

Pepper Steak Oriental

Donna Lantgen Rapid City, SD 
Makes 6 servings 
(Ideal slow cooker size: 4-quart) 

1 lb. round steak, trimmed of fat, sliced thin
3 Tbsp. light soy sauce 
1/2 tsp. ground ginger 
1 garlic clove, minced
1 medium green pepper, thinly sliced
4-oz. can mushrooms, drained, or 1 cup fresh mushrooms
1 medium onion, thinly sliced
1/2 tsp. crushed red pepper

1. Combine all ingredients in slow cooker.

2. Cover. Cook on Low 6-8 hours.

3. Serve as steak sandwiches topped with provolone cheese, or over rice.

Exchange List Values: Vegetable 1.0, Meat, lean 2.0

Basic Nutritional Values: Calories 122 (Calories from Fat 32), Total Fat 4 gm (Saturated Fat 1.2 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 1.5 gm, Cholesterol 43 mg), Sodium 368 mg, Total Carbohydrate 6 gm, Dietary Fiber 2 gm, Sugars 3 gm, Protein 16 gm

Cheese Potatoes 

Joyce Shackelford
Green Bay, WI 
Makes 10 servings
(Ideal slow cooker size: 5-quart) 

6 potatoes, peeled and cut into 1/4" strips
3 ozs. reduced-fat sharp cheddar cheese, shredded
10 3/4-oz. can 98%-fat-free, lower-sodium cream of chicken soup
1 small onion, chopped
4 Tbsp. margarine, melted 
1 tsp. salt
1 tsp. pepper
1 cup sour cream
2 cups seasoned stuffing cubes
3 Tbsp. margarine, melted 

1. Toss together potatoes and cheese. Place in slow cooker.

2. Combine soup, onion, 4 Tbsp. margarine, salt, and pepper. Pour over potatoes.

3. Cover. Cook on Low 8 hours.

4. Stir in sour cream.
Cover and heat for 10 more minutes.

5. Meanwhile, toss together stuffing cubes and 3 Tbsp. margarine. Sprinkle over potatoes just before serving.

Exchange List Values: Starch 2.0, Fat 1.0

Basic Nutritional Values: Calories 190 (Calories from Fat 54), Total Fat 6 gm (Saturated Fat 1.5 gm, Polyunsat Fat 1.2 gm, Monounsat Fat 2.5 gm, Cholesterol 10 mg), Sodium 390 mg, Total Carbohydrate 29 gm, Dietary Fiber 2 gm, Sugars 5 gm, Protein 7 gm

Barbecued Green Beans

Arlene Wengerd 
Millersburg, OH 
Makes 6 servings 
(Ideal slow cooker size: 3-4-quart) 

4 slices bacon
1/4 cup chopped onions 
1/2 cup ketchup
2 Tbsp. brown sugar brown sugar substitute to equal 2 Tbsp.
3 tsp. Worcestershire sauce 
1/s tsp. salt
4 cups green beans

1. Brown bacon in skillet until crisp and then break into pieces.

2. Saute onions in non-fat cooking spray in skillet.

3. Combine ketchup, brown sugar, sugar substitute, Worcestershire sauce, and salt. Stir into bacon and onions.

4. Pour mixture over green beans and mix lightly.

5. Pour into slow cooker and cook on High 3-4 hours, or on Low 6-8 hours.

Exchange List Values: Carbohydrate 0.5, Vegetable 2.0, Fat 0.5

Basic Nutritional Values: Calories 98 (Calories from Fat 22), Total Fat 2 gm (Saturated Fat 0.7 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 0.9 gm, Cholesterol 3 mg), Sodium 386 mg, Total Carbohydrate 18 gm, Dietary Fiber 3 gm, Sugars 9 gm, Protein 3 gm

© '2005 by Good Cooking, Inc.