Yield: 4 servings (about 1 cup each)
Source: "Cooking with The Diabetic Chef"
1/2 Tbsp olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 tsp garlic, minced
2 Tbsp leeks, finely diced
3 oz (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 tsp fresh thyme
3/4 tsp fresh oregano, minced
3 cups chicken stock
3 oz (about 1/2 cup) frozen spinach, chopped
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Yield: 6 servings
Source: "The Everyday Low-Carb Slow Cooker Cookbook"
Notes: This is one of my signature side dishes.
Do not let the amount of Tabasco scare you - the
beans are not overly spicy, just yummy.
2 Tbsp butter, divided
1 (1 lb) bag frozen
French-cut green beans (no need to thaw)
1/2 tspn black pepper
1/4 tsp kosher salt
1 tsp Tabasco sauce (or more, if desired)
In a large skillet, over medium heat, add 1 tablespoon
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Yield: 6 servings
Source: "Light and Easy Diabetes Cuisine"
1/2 lb mussels (optional)
1/2 lb medium-size shrimp
1/2 lb halibut or cod fillets
1 tsp virgin olive oil
2 shallots, chopped
2 garlic cloves, minced
2-1/2 cups canned Italian plum tomatoes
2 cups clam juice or fish stock
1/2 cup dry white wine
1/2 tsp dried leaf basil
1/4 tsp dried leaf thyme
1/4 to 1/2 tsp hot pepper flakes
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Yield: 4 servings
Source: "Light and Easy Diabetes Cuisine"
1 Napa or green cabbage (about 1 1/2 lbs)
1/4 cup apple cider vinegar
1 1/2 tsp crystalline fructose
1/2 tsp crushed hot pepper flakes
2 tsp caraway seeds
1/4 tsp salt
Black pepper to taste
1/4 cup water
1 red bell pepper, diced
Core cabbage and slice thinly.
Recipe by Bruce Weinstein & Mark Scarbrough
Eating Well Magazine June/July 2005
Active time: 20 minutes | Total: 30 minutes
This creamless creamy soup is great on its own—a light meal
any day of the week—but you can also spoon it over crabmeat,
cooked shrimp or tofu cubes for an even heartier dinner.
In any case, have lots of crusty whole-grain bread on hand.
1 14-oz can reduced-sodium chicken broth
1/4 cup water
1 yellow-fleshed potato, such as Yukon Gold (6 oz),
peeled and cut into 1/2-inch cubes
1 medium shallot, thinly sliced
1 clove garlic, thinly sliced
(more…)
Eating Well Magazine June/July 2005
Active time: 20 minutes | Total: 45 minutes | To Make Ahead:
Prepare through Step 2, cover and refrigerate for up to 1 day.
Allow the cold baking dish to warm slightly before placing in
a hot oven.
Shrimp with spicy tomatillo and cilantro sauce, a common
combination in coastal Mexican cuisine, make bright-tasting
enchiladas.
1 cup frozen corn, thawed
1 pound peeled cooked shrimp (21-25 per pound; thawed
if frozen), tails removed, diced
2 4-oz cans chopped green chiles (not drained)
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Even fish haters and the pickiest kids can’t turn down these crisp,
puffed morsels of fish. Pollack is the ideal choice, since it holds
together best when cooked, though cod or haddock also work well.
Serve the sticks with tartar sauce and a quick slaw of packaged
shredded cabbage tossed with a little low-fat Italian dressing.
Number of Servings: 8
Serving Size: 2 sticks
1 Tbsp canola oil
1 egg
2/3 cup instant potato flakes
2 lb firm white fish fillets, such as pollack, cod, or
haddock, cut into 16 4-inch-long, 1/2-inch-wide strips
Pinch seasoned salt
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Number of Servings: 8
Serving Size: 1 slice
2 cups reduced-fat chocolate cake mix
3 medium whole oranges
1 pint fresh raspberries
2 tsp grand marnier liquor (can substitute
2 tsp orange juice)
1. Prepare the reduced-fat cake mix according to the
package directions. Bake one layer in an 8×8-inch
square pan. Allow the cake to cool, then cut it into 8
equal pieces.
2. Peel the oranges and separate the segments of the
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Yield: 24 appetizers
Source: "The Complete Diabetes Prevention Plan"
4 whole-wheat or oat-bran pita pockets (6-inch rounds)
1/4 cup chopped sun-dried tomatoes packed in olive oil, drained
1 cup chopped canned or marinated artichoke hearts, well drained
1 cup shredded reduced-fat mozzarella cheese
Preheat oven to 400 degrees F.
Arrange the pitas on a large baking sheet and scatter
a quarter of the sun-dried tomatoes and artichoke
hearts over each one, and top with some of the cheese.
Bake for about 8 minutes, until the cheese is melted and
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Yield: 30 (1/4 cup) servings
Source: "Fix-It and Forget-It Diabetic Cookbook"
2 (14-3/4 oz) jars marinated artichoke hearts, drained
1 cup fat-free mayonnaise
1 cup fat-free sour cream
1 cup water chestnuts, chopped
2 cups freshly grated Parmesan cheese
1/4 cup finely chopped scallions
Cut artichoke hearts into small pieces. Add mayonnaise,
sour cream, water chestnuts, cheese, and scallions.
Pour into slow cooker. Cover.
Cook on HIGH 1-2 hours or on LOW 3-4 hours.
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