Healthy Diabetic Recipes

barbecue sauce
1 10 3/4-ounce (301 g) can tomato puree
1/2 onion, 3 ounces (90 g) chopped fine
3 tablespoons (45 ml) French style whole-grain mustard
3 tablespoons (45 ml) fresh lemon juice
sugar substitute equivalent of 2 tablespoons sugar, or to taste
1 tablespoon (15 ml) Worcestershire sauce
1 to 2 tablespoons (15 to 30 ml) hot sauce (optional)
1/4 teaspoon (1.25 ml) ground allspice
1/4 teaspoon (1.25 ml) ground ginger
1/3 cup (160 ml) water
freshly ground pepper
6 chicken breasts, 6 ounces, (180 g) each, bone in, fat and skin removed
olive oil cooking spray

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Prep Time: 10 Minutes
Servings: 4

1 medium-sized red bell pepper
1/2 cup creamy garlic dressing
1 medium-sized green bell pepper
1/4 teaspoon black pepper
1 medium-sized yellow bell pepper
2 teaspoons capers, rinsed and drained

1. Preheat broiler.

2. Place bell peppers under broiler and lightly charred, turning to
grill all sides.

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

Juice of 2 lemons (about 7 Tbsp)
1/4 cup vegetable oil
2 garlic cloves, minced
1/2 tsp salt
1/2 tsp black pepper
Four 1/2-inch-thick swordfish steaks (about 1 lb total)
2 tsp sesame seeds

In a shallow dish, combine all the ingredients except
the swordfish and sesame seeds; mix well. Add the
swordfish and coat completely. Cover and marinate
in the refrigerator for 2 hours, turning occasionally.
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From: www.momsmenu.com

1 1/2 lb Beef, *stew or roast beef
1/2 tsp black pepper
2 garlic cloves, minced
1/2 pkg onion soup mix
2 tsp Worcestershire sauce
1 tsp A-1 steak sauce
3 large carrots, sliced
2 large celery stalks, sliced
1 medium green bell pepper, chopped
1 medium onion
1/2 cup water
1/2 cup tomato juice

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Serves: 6
Serving Size: 1/6 of recipe

1 tsp crushed mixed peppercorns, divided
1 lb boneless, skinless chicken breast, cut into 1-inch cubes
4 cups sliced plum tomatoes
1 cup diced sun-dried tomatoes (not in oil)
1 cup Zinfandel OR dry red wine OR reduced-sodium chicken broth
2 dried California chilies, chopped
4 tsp chili powder
1 avocado, chopped
2 Tbsp sunflower seeds, toasted
Salt, to taste
6 Tbsp finely chopped fresh purple basil

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Yield: 1 cup
Source: "Mr. Food Every Day’s a Holiday Diabetic Cookbook"

1/2 cup light mayonnaise
1/3 cup low-fat (1%) milk
1 1/2 tsp Dijon-style mustard
1 Tbsp lemon juice
1/4 cup grated Parmesan cheese
1/4 tsp garlic powder
1/4 tsp salt
1/4 tsp black pepper
1 large head romaine lettuce, washed and torn into bite-sized pieces

In a medium bowl, combine all the ingredients
except the romaine; whisk until smooth and creamy.
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Submitted by Corwynn Darkholme to eDiets.com

To make this easy recipe you need only olive oil, lentils, beef
broth, an onion, tomato sauce, and Italian herbs. Ten minutes to
put together, forty-five minutes to simmer, and voila! Soup is
ready.

Serves 6 servings
Prep time: 10 minutes
Cook time: 45 minutes
Total time: 55 minutes

1 Tbsp olive oil
1 onion, chopped
4 cups beef broth
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Submitted by Carol 46 to ediets.com

Diced chicken is simmered with tomatoes, kidney beans, corn,
bell peppers, chili powder, cayenne and cumin in this easy
soup.

Serves 18 servings
Prep time: 30 minutes
Cook time: 30 minutes
Total time: 60 minutes

1 3/4 lb diced chicken breast meat
2 green bell peppers, diced
2 red bell peppers, diced
1 onion, diced
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4 ripe medium plum tomatoes
1 large onion, peeled and diced
1/3 cup freshly squeezed lime juice
2 jalapeño peppers, seeded and minced
1 tablespoon chopped fresh cilantro
1 tablespoon chopped fresh parsley

Chop tomatoes finely and place in bowl.
Add diced onion, lime juice, jalapeño peppers, cilantro, and parsley. Stir and
chill until serving time.
Serve with baked chips or as a garnish or accompaniment with grilled chicken or
fish.
Preparation time: 15 minutes
Yield: 3 cups Serving size: 1/4 cup
Per Serving: Calories: 12, Carbohydrate: 7 g, Protein: 0 g, Fat: 0 g
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3 tbsps. catsup
2 tbsps. cider vinegar
1 tbsp. olive oil
1 garlic clove, minced
1 tsp. Italian seasoning
1/8 tsp. salt, or to taste (optional)
1 c. uncooked penne or similarly shaped pasta
1 14.5 oz can low-sodium cut green beans, well drained
2 tbsps. chopped red onion or other sweet onion
1 6-oz can boneless, skinless pink salmon, well drained

In a large serving bowl, combine the catsup and vinegar.
Stir to mix well.
Stir in the oil, garlic, Italian seasoning, and salt (if desired).
Set aside.
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