Healthy Diabetic Recipes

Makes 2 dozen appetizers
Preparation: 45 minutes
Cooking: 6 minutes

1/4 cup light soy sauce
1 Tbsp wasabi paste
2 tsp minced fresh ginger
1 tsp dark sesame oil
12 large (about 1 pound) fresh sea scallops
12 wonton skins (3 1/2 inches square)
Garlic-flavored cooking spray
1/4 cup 1 1/2-inch pieces of chives or slivered green onions

In a medium-sized bowl, combine soy sauce, wasabi paste, ginger,
and sesame oil; mix well. Set aside 1 tablespoon of the mixture.
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Yield: 11 servings Serving size: 1 cup

1-1/4 lb lean stew beef, cut into bite-size pieces
1 medium-large onion, cut into thin wedges
1 cup sliced carrot
1 Tbsp beef bouillon granules
1-1/4 tsp dried thyme
1-1/4 tsp dried oregano
1/4 tsp ground black pepper
5 cups water
14-1/2-oz can diced tomatoes with roasted garlic
10-3/4-oz can condensed tomato soup, undiluted
1/2 cup uncooked pearl barley
1 cup frozen green peas

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Yield: 4 servings
Source: "Mr. Food Every Day’s a Holiday Diabetic Cookbook"

1/4 cup all-purpose flour
1 egg, lightly beaten
4 boneless, skinless chicken breast halves
(1 lb total), pounded to 1/4-inch thickness
1/4 tsp salt
1/4 tp black pepper
2 Tbsp butter
1/3 cup dry white wine
1 Tbsp capers
1 lemon, cut in half

Place the flour in a shallow dish. Place the beaten egg in
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Yield: 4 servings

Canola oil spray
4 medium beets, scrubbed and trimmed of stems and roots
1/2 Tbsp minced shallot or mild onion
1 Tbsp fresh lime juice
1 Tbsp fresh orange juice
1/2 tsp Dijon mustard
1 Tbsp extra-virgin olive oil
Salt and freshly ground black pepper
1 head Bibb or butterhead lettuce, leaves separated, washed
and dried

Preheat oven to 375 degrees. Lightly coat with oil spray
four squares of foil large enough to wrap beets. Place each
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Yield: 12 servings
Source: "The Eating Well Diabetes Cookbook"

3/4 cup plus 2 Tbsp whole-wheat pastry flour
1/2 cup granulated sugar or 1/4 cup Splenda Sugar Blend for Baking
1/3 cup unsweetened cocoa powder
1 tsp baking powder
1 tsp baking soda
1/4 tsp salt
1/2 cup buttermilk or equivalent buttermilk powder
1/2 cup packed light brown sugar
or 1/4 cup Splenda Sugar Blend for Baking
1 large egg, lightly beaten
2 Tbsp canola oil
1 tsp vanilla extract
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Yield: 4 servings
Source: "The Eating Well Diabetes Cookbook"

1 clove garlic, peeled
1/4 tsp salt, or to taste
1 Tbsp lemon juice
1 Tbsp reduced-fat mayonnaise
1 Tbsp extra-virgin olive oil
1 Tbsp chopped fresh parsley
Freshly ground pepper to taste
6 cups arugula leaves
2 cups sliced mushrooms

Place garlic on a cutting board and crush. Sprinkle with salt
and use the flat of a chef’s knife blade to mash the garlic to
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Ground chicken and lean ground beef lower the amount of fat in this
soup.

1/2 lb ground chicken
1/2 lb ground lean beef
10 cups water
1 Tbsp annato (achiote)
1 bay leaf
1 small onion, chopped
1/2 cup green pepper, chopped
1 tsp mint (yerbabuena)
2 small tomatoes, chopped
1/2 tsp oregano
4 Tbsp instant corn flour (masa harina)
1/2 tsp black pepper
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Number of Servings: 2 Serving Size: 1/2 of recipe

4 canned sliced peach halves (packed in own juice or water)
1 Tbsp brown sugar
1 tsp lemon juice
1/4 tsp nutmeg
2 graham cracker squares
2 Tbsp reduced-fat whipped topping

1. Heat oven to 350 degrees F. Drain peach halves and place in
8×8-inch nonstick baking dish (or use glass dish sprayed with
nonstick cooking spray).

2. Sprinkle with sugar, lemon juice, and nutmeg.
Bake 15-20 minutes.
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STRAWBERRY SPINACH SALAD

INGREDIENTS

- 1 package (10 ounces) fresh baby spinach, washed, dried and trimmed
- 1 pint fresh strawberries, cleaned and sliced lengthwise to 1/4-inch
thickness
- 1/2 of a small onion, finely chopped
- 2 tablespoons sugar
- 3 tablespoons water
- 2 tablespoons white vinegar
- 1/2 teaspoon dry mustard
- 1/4 cup canola or vegetable oil

DIRECTIONS
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I suggest using brown rice and adjusting the recipe for the
time needed for the more nutritious rice.
**Tip: RIce can be soaked to shortening the cooking time.

Serves 6

1 1/2 lb boneless chicken breasts, skinned, all visible fat removed
1 Tbsp acceptable margarine
2 cloves garlic, minced
1/4 tsp freshly ground black pepper
1/4 tsp paprika
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 Tbsp acceptable vegetable oil
1 cup uncooked rice
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