Healthy Diabetic Recipes

Makes: 6 Servings (About 1/2 cup each)

INGREDIENTS
- Butter-flavored vegetable cooking spray
- 1 cup chopped onion
- 1 teaspoon minced garlic
- 1 pound sweet potatoes, peeled, cut into 1-inch pieces
- 1 cup orange juice
- 1/4 cup lime juice
- Salt and pepper, to taste

DIRECTIONS
Spray medium skillet with cooking spray; heat over medium heat until
hot. Saute onion and garlic 3 to 4 minutes. Add sweet potatoes and
juices to skillet; heat to boiling. Reduce heat and simmer, covered,
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Serves: 6

INGREDIENTS
- Butter-flavored vegetable cooking spray
- 2-4 tablespoons chopped pecans
- 1/4 cup dry unseasoned breadcrumbs
- 1/2 teaspoon dried marjoram leaves
- 1/4 teaspoon dried chervil leaves
- 2 tablespoons finely chopped parsley
- 1-1/2 pounds broccoli, cut into florets and
stalks sliced, cooked
- Salt and pepper, to taste

DIRECTIONS
Spray small skillet with cooking spray; heat over medium heat until
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TURKEY CUTLETS WITH SAGE
Makes: 4 Servings

INGREDIENTS
- 4 teaspoons red wine vinegar
- 2 teaspoons minced garlic
- 2 teaspoons dried sage leaves
- 1 pound turkey breast cutlets
- Salt and pepper, to taste
- 1/4 cup all-purpose flour
- 2 teaspoons olive oil
- 1/2 cup reduced-sodium fat-free chicken broth
- 1 tablespoon lemon juice

DIRECTIONS
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Serves 6 (1/3 cup)
1 (4 serving package Jell-O sugar-free cranberry gelatin
1/2 cup unsweetened orange juice
1/2 cup water
3 cups fresh or frozen cranberries

In a medium saucepan, combine dry gelatin, orange juice, and water.
Stir in cranberries. Cook over medium heat for 8 to 10 minutes or
until cranberries soften, stirring often. Place saucepan on a wire
rack and let set for 10 to 15 minutes, stirring occasionally. Spoon
mixture into a bowl and refrigerate for at least 30 minutes. Gently
stir just before serving.
HE: 2/3 fruit, 7 optional calories
Diabetic: 1 fruit
32 calories, 0 gm Fat, 0 gm Protein, 8 gm Carbohydrate, 4 mg. Sodium,
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Ingredients
1 package (12 ounces) cranberries, fresh or frozen
1 cup water
Sugar substitute equal to 1-1/2 cups sugar
(e.g., 36 packets Sweet ‘N Low or other)

In a saucepan, simmer cranberries with water over medium heat for 10
minutes, until skins begin to pop. Remove from heat. Stir in sugar
substitute. Serve chilled.

Serving size: 2 tablespoons

Per serving : 17 calories (2 percent from fat), .6 g protein,
.3 g fat (0 g saturated), 4.3 g carbohydrate, .17 mg sodium,
0 mg cholesterol, 1.38 g fiber
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Source of Recipe

Joanna M. Lund

Recipe Introduction

Serves 8 (3/4 cup)

List of Ingredients

2 cups (one 16-ounce can) apricots, packed in fruit juice, undrained
2 cups unsweetened apple juice
2 cups water
1/4 cup pourable Splenda or Sugar Twin
1 1/2 tablespoons lemon juice
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- "Make A Joyful Table Cookbook, page 158"

1 (16 oz) package frozen cut broccoli — cooked and drained
14 small fat-free saltine crackers — made into fine crumbs
1 cup shredded Kraft red-fat Cheddar cheese — (scant 1 cup)
1 can Campbell’s H. R. Cream of Mushroom Soup
1 egg or equivalent in egg substitute
1/2 cup Kraft fat-free mayonnaise

"This festive dish is almost a vegetable quiche, but even better, I
think, because it’s got lots and lots of broccoli in it! You might
want to serve this as a part of a holiday buffet, or just some
evening when you want to treat your family like company."

1. Preheat oven too 400 degrees F. Spray an 8-by-8-inch bakin dish
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- JOANNA LUND
Monthly Food Newsletter (December 1994) page 9

1-1/2 cups all-purpose flour
1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
1/3 cup Splenda Granular
1 teaspoon baking soda
1 teaspoon baking powder
1/2 cup Land O Lakes no-fat sour cream
1/4 cup fat-free milk
1 egg or equivalent in egg substitute
2/3 cup (2 medium) ripe mashed bananas
8 maraschino cherries, quartered
1/4 cup chopped walnuts
2 tablespoons mini chocolate chips
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Yield: 6 servings
Source: "200 Healthy Recipes in 30 Minutes or Less!"

4 cups fresh spinach, torn
3 cups romaine lettuce, torn
18 oz cooked, sliced turkey breast
3 oz part-skim mozzarella cheese
1/2 cup sliced raw mushrooms
1 cup sliced celery
1 medium red pepper, julienned
1 small cucumber, peeled and sliced
3/4 cup Raspberry Poppy Seed Dressing

Place the spinach and romaine on a large platter.
Combine the remaining ingredients and toss lightly.
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South Beach Diet tips

(Published 2/4/05) Oatmeal has long been a popular breakfast option.
What you may not realize, however, is that not all oatmeal is created
equal. For South Beach dieters, steel-cut oats and rolled or
old-fashioned, slow-cooking oats are the best choices. It’s best
to avoid oatmeal that has been processed as instant-cook oatmeal.

Instant oatmeal accounts for 60 percent of oatmeal consumption.
Why is this? Instant oatmeal takes only a couple of minutes to
prepare, while steel-cut and rolled oats can require anywhere
from five to 30 minutes.

If you would like to enjoy the health benefits of steel-cut or
rolled oats, you can try one of two timesaving options. First,
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