Healthy Diabetic Recipes

CHINESE FRIED "RICE"

10 ounces fresh cauliflower, 1/2 medium head
Cooking oil
3 green onions, sliced
1 clove garlic, minced
Dash ginger, optional
3 tablespoons soy sauce
Few drops sesame oil, to taste
1-2 cups pork, chicken, beef, ham or shrimp, diced
3 eggs, beaten

Grate the cauliflower using either the largest holes on a hand
grater or with the grating blade in food processor. The results
should almost resemble the size of cooked white rice. Weigh out 10
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Makes 3 servings; equals two 5 A Day servings

Ingredients
1 fresh chayote squash
3 cups fresh spinach
16 oz garbanzo beans, cooked
½ cup chopped red onion
½ cup chopped carrot
2 Tbsp fat free vinaigrette salad dressing
4 oz. reduced fat Monterey Jack cheese, shredded

Cook chayote in a small amount of boiling water for about l5
minutes, or till tender. Rinse pieces in cold water; peel, and
remove seed. Cut into ½-inch chunks. In a large salad bowl, toss
together spinach, chayote, garbanzo beans, and cheese. Top with
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FRIED "APPLES"
1 chayote squash
1 tablespoon butter
5 teaspoons granular Splenda or equivalent liquid Splenda
1/4 teaspoon blackstrap molasses
1 1/2 teaspoons lemon juice *
1/2 teaspoon cinnamon
Peel the chayote, cut lengthwise into quarters and remove the seed.
Slice squash in bite-size pieces. Heat butter in a medium skillet.
When butter has melted, stir in everything but the chayote. Add
chayote and stir to coat. Fry until the "apples" start to turn
brownish and are crisp-tender. Place in a microwaveable bowl; cover
and microwave on HIGH about 2 minutes or until tender, stirring
after each minute. Watch closely so that they don’t bubble over.
Makes 2 servings
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Prep Time: 5 Minutes
Servings: 6
Difficulty Level: 1

1 cup brown rice, long-grain, dry
2 cups water
2 Tbsp almonds, slivered
2 Tbsp lemon zest (or Zesto*)
1 cube chicken bouillon

In a medium size saucepan, bring water and bouillon to a boil.
Add rice and cook according to rice instructions on package.
Drain if necessary.

Add almonds and lemon zest.
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Yield: 6 servings (3/4 cup each)
Source: "The Eating Well Diabetes Cookbook"

2-1/2 cups reduced-sodium chicken broth or vegetable broth
2 cups sliced shiitake mushroom caps or button mushrooms (3 ounces)
1 cup wild rice
6 Tbsp sliced almonds
1 tsp butter
1 bunch scallions, trimmed and thinly sliced (about 2 cups)
Freshly ground pepper to taste

Bring broth to a boil in a medium saucepan over high heat.
Stir in mushroom and wild rice. Return to a boil. Reduce
heat to very low, cover, and simmer until the rice has
"blossomed" and is just tender, 45 to 55 minutes. Drain
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Found at: dlife.com

2 medium potatoes, peeled and thinly sliced
1 small onion, chopped
2 tsp flour
Salt and pepper to taste
1 1/2 cups 1% milk
1 tsp light, soft-tub margarine
2 Tbsp Parmesan cheese

Preheat or toaster oven to 350 degrees F.

Place half the potatoes in a baking dish. Scatter the onion
over them.

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Red wine and raspberry vinegar add a fruity flavor to traditional
lamb chops.

Number of Servings: 6 Serving Size: 3 oz

1/2 cup dry red wine
1/4 cup raspberry vinegar
Pinch fresh ground pepper
salt to taste
2 lb lamb chops

1. Combine the first four ingredients. Add the lamb chops and
marinate in the refrigerator for 1-2 hours. Grill or broil
the lamb chops until done as desired.

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Yield: 2 tenderloins (4 servings)

Ingredients
2 small turkey tenderloins (about 1/2 pound each)
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
1 cup chopped onion
2 cloves garlic, minced
One 4-ounce can chopped green chilies,
or 1/2 cup mild giardiniera pepper-vegetable mixture, drained
1/2 cup coarsely chopped cilantro
1 tablespoon olive oil

Directions

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"Quick Cooking Magazine" – 2000
Exchanges
Serves: 12
Slow Cooker

1 boneless turkey breast (3 lbs.), halved
2 T. reduced-fat margarine, melted
2 T. dried parsley flakes
1/2 tsp. dried tarragon
1/8 tsp. pepper
1 c. sliced fresh mushrooms
1/2 c. low-sodium chicken broth
2 T. cornstarch
1/4 c. cold water

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2 servings

1 Cup diced green bell peppers
1 Cup thinly sliced carrots
1 Cup thin onion wedges
8 ounces mushrooms, cut in halves
2 cloves garlic, chopped
1 Tablespoon red wine vinegar
1 Teaspoon olive oil
1/8 Teaspoon salt, divided
1/8 Teaspoon pepper, divided
1-1/2 Teaspoons Dijon mustard
6 ounces turkey tenderloin
1/2 Teaspoon paprika

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