Healthy Diabetic Recipes

1 c. 2% milk
3/4 c. unsweetened cocoa powder
5 tbsp. unflavored gelatin
1 c. water
1/2 c. Splenda sugar substitute
(do not use Equal or similar, will not work here) 1 tsp. artificial
brandy extract or vanilla

Combine the milk and cocoa in a small saucepan and whisk until there are
no lumps of cocoa. Cook over medium heat for about 5 mins or until
thickened, stirring constantly. (This cooks out the raw cocoa taste.) In
another small saucepan, sprinkle gelatin over water and let stand for 5
mins to soften. Heat the gelatin water over a low heat, stirring
constantly, until the gelatin dissolves and then stir into the cocoa
mixture. Stir in the Splenda and extract. Remove from the heat and pour
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6 dessert servings

Source: "Light and Easy Diabetes Cuisine" by Betty Marks

1 cup cooked brown rice
1/2 cup mashed banana
1/2 cup nonfat-dry milk powder
3/4 cup water
1 teaspoon maple extract
1 teaspoon ground cinnamon
1 teaspoon toasted sesame seeds
1/4 cup frozen orange juice concentrate
2 tablespoons fresh blueberries, or 1 tablespoon raisins
2 egg whites, beaten stiff
1 tablespoon sunflower seeds
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SPINACH, RED ONION, AND CHEESE PIZZA
9 servings Source: "The Diabetes Snack Munch Nibble Nosh Book"
1 homemade or store-bought pizza crust
1-1/2 cups loose-leaf, dry-pack frozen spinach 1/4 cup chopped red onion
1/2 cup fat-free ricotta cheese
1-1/4 teaspoon Italian seasoning
1 garlic clove, minced
2-3 drops hot pepper sauce
1/3 cup crumbled feta cheese
2 tablespoons grated Parmesan cheese
Preheat the oven to 425 degrees F. Spray a large baking sheet or pizza
pan with nonstick spray. Lightly sprinkle with cornmeal, if desired. Set
aside.If making the crust, transfer the dough to the pan. Stretch and
shape the dough by hand and/or with rolling pin into a 12 or 13 inch
circle or 11 by 14 inch rectangle. If using store-bought crust, place it
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2 Points Per Serving

15 Ounces Green Beans, Canned
15 Ounces Kidney Beans, Canned
15 Ounces Garbanzo Beans, Canned drained and rinsed
2 cloves garlic — crushed
1 red onion — finely sliced
1 Tablespoon Canola oil
2 Tablespoons red wine vinegar

Mix beans in large bowl. Mix oil and vinegar. Pour into bean mix, add
garlic and red onion. Chill. Serve.

Serving Size : 6 Yield: "5 Cups" Per serving: 185 Cals; 3g Total Fat;
(16% cals from fat); 8g Protein; 32g Carb; 0 mg Chol; 642 mg Sod
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6 servings

Source: "200 Healthy Recipes in 30 Minutes or Less!"

4 cups fresh spinach, torn
3 cups romaine lettuce, torn
18 ounce cooked, sliced turkey breast
3 ounces 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
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4 servings
Source: "Cooking with The Diabetic Chef

2 teaspoons sesame oil
1 teaspoon fresh ginger, minced
1 Tablespoon garlic, minced
2 medium carrots, cut into matchsticks
1/4 pound white mushrooms, quartered
2 teaspoons hot bean paste
2 teaspoons water
1 medium red bell pepper, thinly sliced
1 medium yellow bell pepper, thinly sliced
1 medium green bell pepper, thinly sliced
3/4 cup zucchini, sliced
2 green onions, chopped
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Low-Fat Spicy Chicken Tortillas Serves 25
5 flour tortilla 10 Inch
1 pound ground chicken cooked and drained 1/3 cup fine dry breadcrumbs
1 cup salsa thick and chunky
1/4 teaspoon pepper
1 teaspoon Italian seasoning or 1/2 teaspoon oregano plus 1/2 teaspoon
basil
Preheat oven to 400ºF.Mix together all ingredients except flour
tortillas. Divide evenly among the 5 tortillas, spreading mixture on
only 1/2 the circle. Fold tortilla over and press edges gently to seal.
Place on baking sheet. Bake for 10- 15 mins or until heated through and
crispy outside. Allow to stand several mins before cutting. Cut each
tortilla into 5 wedges. "2 Points Per Serving Per serving: 95 Cals; 3g
Total Fat; (26% cals from fat); 7g Protein; 10g Carb; 17 mg Chol; 143 mg
Sodium Food Exchanges: 1/2 Grain Starch); 1 Lean Meat; 0 Vegetable; 0
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3 cups (4 servings)

1/2 cup chopped onion
1/2 teaspoon chopped fresh gingerroot
1 tablespoon canola, corn, or olive oil
1 teaspoon cumin seeds
1 teaspoon ground coriander
1/4 teaspoon freshly ground pepper
1/8 teaspoon salt (optional)
1 cup chopped green bell pepper
One 15-ounce can chick-peas (garbanzo beans), drained
2 fresh tomatoes, seeded, chopped, and drained
2 tablespoons fresh lemon juice

In a skillet, sauté the onion and ginger in the oil. Add the cumin,
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3 Points Per Serving

1 pound parsnips
1/2 cup vegetable broth — or chicken
1 1/2 tablespoons butter — margarine. or oil
2 tablespoons flour
1 teaspoon paprika
1 clove garlic — minced
1/2 cup plain nonfat yogurt — room temp
1 tablespoon fresh dill — chopped
salt to taste
pepper to taste

Peel parsnips and cut into 2 inch lengths. Quarter wide ones and trim
woody centers. Put into a pot of water, bring to a boil and simmer 15-20
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Here’s a handy snack for those times when you need a low-carb food
to ease a craving between meals.
Prep: 15 min Start To Finish: 45 min
Makes 7 servings (1/4 cup dip and 3 crisps each)

1 medium zucchini, sliced (2 cups)
1 medium yellow summer squash, sliced (1 1/2 cups)
1 medium red bell pepper, sliced
1 medium red onion, thinly sliced
2 cloves garlic, peeled
Cooking spray
1/2 teaspoon salt
1/4 teaspoon ground red pepper (cayenne)
Baked Pita Crisps (See Below)

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