Healthy Diabetic Recipes

The crunch of this dish is a welcome surprise.

Number of Servings: 6 Serving Size: 1/2 cup

1 Tbsp canola oil
1 1/2 cups sugar snap peas (in shells)
1/2 cup green peppers, julienned
1/2 cup red peppers, jullienned
1/2 cup yellow peppers, jullienned
2 Tbsp light soy sauce
1 Tbsp lemon juice
ground pepper and salt, to taste

1. Heat the oil in a skillet over medium-high heat. Add
the peas and peppers and saute for 5 minutes. Sprinkle
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You can use this simple recipe in a variety of different
dishes. Divide the mixture into 4-oz. portions and freeze
in small freezer bags. Then thaw when you’re ready to use!

Number of Servings: 6 Serving Size: 4-oz.

1 1/2 lb lean 90 percent ground beef
1 Tbsp parsley flakes
1 tsp onion powder
1 tsp garlic powder
1/2 tsp black pepper
1/2 cup fine bread crumbs
1 Tbsp Worcestershire sauce

1. Thoroughly mix all ingredients in a large bowl.
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This recipe, with its vibrant colors, is a cheerful,
easy meal! If you like, make your own tomato sauce or
add your own spices to a prepared sauce. If you need to
watch the sodium in your meal plan, choose a low-sodium
brand of prepared sauce, but add 1 tbsp of oregano or
Italian seasonings to spice it up. You can also replace
the chicken in this dish with veal or turkey breast.

Number of Servings: 8 Serving Size: 1/8th of recipe

1 26-oz jar seasoned tomato sauce
20 oz. boneless, skinless chicken breasts
1/2 cup shredded mozzarella cheese, part skim
1/2 cp grated Parmesan cheese

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These wedges are like nachos, except they are much lower
in fat and calories!

Number of Servings: 12
Serving Size: 3 wedges with 1 tablespoon of guacamole

6 corn (blue or yellow) tortillas
1 Tbsp olive oil
1 cup low-fat cheddar cheese
1 cup reduced-fat, shredded Monterey Jack cheese
1/2 cup green chiles
1/2 cup pitted black olives
1 Tbsp guacamole

1. Preheat the oven to 400 degrees F. Spread both sides
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A low-fat way to prepare a fish fillet!

Number of Servings: 1 Serving Size: 1 fillet

4 oz. fish fillet such as scrod, cod, white fish, haddock,
or orange roughy
2 Tbsp fat-free ranch dressing
Dash cayenne pepper
1/2 diced red bell pepper
1 onion, thinly sliced
1/2 cup broccoli florets

1. Preheat the oven to 450 degrees F. Spray a 12-inch
piece of heavy aluminum foil with nonstick cooking spray.

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These colorful kabobs use scallops, which are naturally
low in saturated fat.

Yield: 4 servings Serving size: 1 kabob (6 oz)

3 medium green peppers, cut into 1 1/2-inch squares
1 1/2 lb fresh bay scallops
1 pt cherry tomatoes
1/4 cup dry white wine
1/4 cup vegetable oil
3 Tbsp lemon juice
dash garlic powder
black pepper, to taste
4 skewers

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Yield: 6 servings
Source: "The New Family Cookbook For People With Diabetes"

One (15-oz) can chick-peas (garbanzo beans),
rinsed and drained
1 small tomato, seeded and chopped
1/2 cup diced peeled cucumber
2 green onions with green tops, sliced
1/4 cup coarsely chopped Italian parsley
2 Tbsp red wine vinegar
2 Tbsp extra virgin olive oil
1/4 cup (1 ounce) crumbled feta cheese
1/4 tsp freshly ground pepper

Combine the chick-peas, tomato, cucumber, onions,
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Yield: 8 servings
Source: "The New Family Cookbook For People With Diabetes"

1 cup uncooked quinoa
2 cups chicken broth or canned reduced-sodium chicken broth
2 ripe tomatoes, cored, seeded, and chopped
1 large cucumber, peeled and diced
1 cup chopped celery
1 cup packed chopped fresh parsley
1 cup packed chopped fresh mint leaves
1 medium carrot, chopped
4 green onions with green tops, chopped
1 clove garlic, minced
1/2 cup fresh lemon juice
1 Tbsp plus 1 tsp extra virgin olive oil
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Yield: 4 servings
Source: "The New Family Cookbook For People With Diabetes"

3 Tbsp light mayonnaise
1 Tbsp pineapple juice
2 medium (about 12 oz total) red apples
2 tsp fresh lemon juice
1/2 cup thinly sliced celery
1/4 cup chopped walnuts

Mix the mayonnaise and pineapple
juice in a small bowl. Set aside.

Core and dice the unpeeled apples; drizzle lemon
juice over the apples in a large bowl. Stir in the
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Yield: 8 servings
Source: "The New Family Cookbook For People With Diabetes"

5 medium potatoes (about1-1/2 pounds)
5 slices bacon
1/4 cup vinegar
1 large egg, slightly beaten
2 tsp sugar
1/2 tsp salt
1/4 tsp freshly ground pepper
1/2 cup chopped onion

Peel and halve the potatoes and cook in boiling
water until tender. Drain and slice. Set aside.

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