Healthy Diabetic Recipes

LEAVING THIS SUNDAY WILL RETURN NEXT SUNDAY.
KATHY

Yield: 4 sandwiches
Source: "The Complete Diabetes Prevention Plan"

10-oz package frozen chopped spinach,
thawed and squeezed dry
1/4 cup coarsely chopped black olives
1/4 cup nonfat or light mayonnaise
3 Tbsp crumbled reduced-fat feta
cheese with sun-dried tomatoes and herbs
8 slices firm multigrain, pumpernickel,
or dark rye bread or 4 multigrain burger buns
12 thin slices plum tomato
3/4 cup alfalfa or spicy sprouts
4 oz thinly sliced reduced-fat provolone or Swiss cheese
2 Tbsp Dijon mustard
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Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"

6 cups moderately packed fresh spinach leaves
1/4 cup light balsamic vinaigrette
salad dressing or Citrus Vinaigrette
1 cup matchstick-sized pieces apple
1/4 cup dried cranberries
1/4 cup chopped walnuts or toasted pecans
1/4 cup crumbled reduced-fat feta or blue cheese

Place the spinach leaves and salad dressing in a large bowl
and toss to mix well. Divide the mixture between 4 salad plates.

Top the spinach on each plate with a quarter of the
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Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"

Filling:
1-1/2 cups shredded skinless roasted chicken
4-oz can chopped green chilies
1/4 cup nonfat or light sour cream
3/4 tsp ground cumin

8 thin corn tortillas (6-inch rounds)
1 3/4 cups canned enchilada sauce, heated
1 cup shredded reduced-fat Monterey Jack
or Mexican-blend cheese

Toppings:
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Yield: About 3 cups
Source: "The Complete Diabetes Prevention Plan"

10 oz frozen chopped spinach, thawed and squeezed very dry
14-oz can artichoke hearts, drained and finely chopped
8 oz vegetable-flavored cream cheese spread
1/2 cup nonfat or light mayonnaise
1 cup shredded Monterey Jack cheese with hot peppers
(or use plain Monterey Jack for a milder flavor)
1/4 cup grated Parmesan cheese

Preheat oven to 400 degrees.

Place the spinach, artichoke hearts, cream cheese,
mayonnaise, and half of the Monterey Jack and Parmesan
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Cooking Shellfish: Some Guidelines

Shellfish — shrimp, crabs, scallops, clams, mussels, oysters. or
lobster — becomes tough and dry when overcooked. To cook raw
shellfish, shucked or in the shell, follow these basic guidelines:

* Raw shrimp turn pink and firm. Depending on the size, it takes
from 3 to 5 minutes to boil or steam 1 pound of medium size shrimp
in the shell.

* Shucked shellfish (clams, mussels and oysters without shells),
become plump and opaque when cooked thoroughly and the edges of the
oysters start to curl. The Food and Drug Administration (FDA)
suggests: boiling shucked oysters for 3 minutes, frying them in oil
at 375 F for 10 minutes, and baking them for 10 minutes at 450 F.
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Makes 4 servings

1-1/2 pounds medium shrimp, peeled and deveined
Salt
2 green onions, thinly sliced
1 cup brewed double-strength orange-spice tea, cooled
1/4 cup honey
1/4 cup rice vinegar
1/4 cup soy sauce
1 Tbsp fresh ginger, peeled and finely chopped
1/2 tsp ground black pepper

In plastic bag, combine marinade ingredients. Remove 1/2 cup
marinade; set aside for dipping sauce. Add shrimp to marinade
in bag, turning to coat. Close bag securely and marinate in
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Makes 6 servings

1 cup nonfat plain yogurt
1/2 cucumber, seeded and grated (about 1/3 cup)
1 tsp snipped fresh dill
1 clove garlic, minced
Dash white pepper
1-1/2 cups shredded carrots
1 cup each zucchini and yellow squash, cut into
2X1/4-inch strips
1/2 pound thin asparagus, halved and cut into
2-inch pieces
1/3 lb fresh shiitake mushrooms, stems removed
and thinly sliced
1 Tbsp water
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Yield: 4 servings
Source: "Quick and Easy Low Carb Cooking for People
with Diabetes"

1 lb raw unpeeled medium shrimp
1 tsp Creole seasoning
1/3 cup ketchup
1 Tbsp bottled prepared horseradish
1 Tbsp lemon juice
1 chipotle chile pepper in adobo sauce,
chopped and mashed with a fork
1 medium lemon, quartered

Peel shrimp. Place a 12-inch nonstick skillet over medium heat
until hot. Coat skillet with cooking spray, add shrimp and
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Yield: 10 servings
Source: "Quick and Easy Low Carb Cooking for People
with Diabetes"

12 green olives stuffed with pimiento, drained
5 oz cherry tomatoes, preferably sweet grape variety,
rinsed and patted dry
1 14oz can cut hearts of palm, drained
4 oz small or large whole mushrooms, quartered
1/2 cup canned garbanzo beans, rinsed and drained
1 1/2 Tbsp extra virgin olive oil
1 Tbsp dried basil leaves
20 plain crisp breadsticks (4 x 1/2 inches)

Combine all ingredients except breadsticks in a
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