Healthy Diabetic Recipes

Servings: 8

4 large bell peppers, any color or combination
1 tsp olive oil
2 medium tomatoes, chopped (about 1 1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 oz)
1/4 cup sliced water chestnuts (2 oz)
1 cup no-salt-added tomato juice

1. Preheat oven to 375 degrees F.
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Yield: 6 servings
From: 1,001 Delicious Recipes for People with Diabetes

Olive oil cooking spray
3 medium leeks (white parts only), cut into 1/2-inch slices
1 small yellow bell pepper, sliced
1 small red bell pepper, sliced
1 small green bell pepper, sliced
1/2 tsp bouquet garni
Salt and pepper, to taste

Spray large skillet with cooking spray; heat over medium
heat until hot. Add vegetables to skillet; spray with
cooking spray. Cook, covered, over medium heat until
vegetables are wilted, 5 to 8 minutes.
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LEMON CRISPS

1 (18.25 oz) package cake mix — lemon flavor w/pudding
1 cup crispy rice cereal
1/2 cup butter or margarine — melted
1 large egg

Combine all ingredients, stirring mixture well.

Shape dough into 1-inch balls; place about 2 inches apart on
un-greased cookie sheets.

Bake at 350 degrees F. for 9 minutes or until edges are golden.
Cool on cookie sheets 1 minute; remove to wire racks and cool
completely. Yield: about 4 dozen (1 per serving).
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Creamed Spinach with Nutmeg

1 6 oz. pkg fresh roughly chopped spinach
2 cs. water
2 tsps. margarine
1/2 c. skim milk
1 1/2 tsps. cornstarch
1 tsp. nutmeg
1/2 tsp. white pepper

In a sauce pot, boil 2 cups of water.
Drop in the spinach and stir.
Cook for 2 minutes and drain reserving 1/2 cup of water in another sauce pot.
Add ice water as needed to cool spinach completely.
In a medium stock pot, using a wire whip, combine margarine, cornstarch, milk,
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Black-eyed Pea Salad on Belgian Endive

3 cups cooked black-eyed peas (If using canned black-eye peas, drain and rinse)
1 cup cubed pineapple (If using canned, drain and reserve 1 tablespoon of juice)
1/3 cup red bell pepper, diced
1/4 cup celery, minced
2 tablespoons red onion, minced
2 tablespoons fresh parsley, chopped
1 teaspoon tabasco sauce
1 1/2 tablespoons dijon-style mustard
2 teaspoons cider vinegar
1 tablespoon olive oil
1 tablespoon reserved pineapple juice
1 teaspoon dried tarragon
Salt and pepper, to taste
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Cajun Pork Roast

6 rib pork loin rib roast rack (about 3 lbs.)
3 tbsps. paprika
1 tbsp. garlic powder
2 tsps. each dried oregano and thyme
1/2 tsp. each salt, white pepper, cumin, cayenne
1/4 tsp. nutmeg

Place roast in a shallow pan.
Combine all seasonings and rub well over all surfaces of roast.
Roast at 325 degrees for about 1 3/4 hours or until meat thermometer registers
160 degrees.
Remove from oven; cover with foil and let stand 5 to 10 minutes before slicing.
For more intense flavor, place Pork roast in a shallow dish; rub with
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Chicken Salad

3 1/4 cups chicken, cooked, cubed, skinless
1/4 cup celery, chopped
1 tbsp. lemon juice
1/2 tsp. onion powder
1/8 tsp. salt
3 tbsps. mayonnaise, lowfat

Bake chicken, cut into cubes, and refrigerate.
In large bowl, combine rest of ingredients, add chilled chicken and mix well.
Makes 5 servings.
Calories: 183 Total fat: 7 g Saturated fat: 2 g Cholesterol: 78 mg Sodium: 201
mg Total fiber: 0 g Protein: 27 g Carbohydrates: 1 g
Points 4.

Chicken Jumbo Shells

12 uncooked jumbo pasta shells
1 tablespoon olive or vegetable oil
2 medium tomatoes (about 1 1/2 cups) — seeded and chopped
1 medium stalk celery (about 1/2 cup) — thinly sliced
1 medium carrot (about 1/2 cup) — finely chopped
1 clove garlic — finely chopped
1 cup diced cooked chicken
1 tablespoon dry white wine OR 1 tablespoon chicken broth
1 (15 ounce) container Ricotta cheese
1 cup seasoned croutons
1 teaspoon chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon pepper
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Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Diabetic Meats
Casseroles

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3 tablespoon Reduced-calorie margarine
3 tablespoon Flour
1 1/2 cup Skim milk
1/2 teaspoon Dry mustard
1/4 teaspoon Salt
1/8 teaspoon Pepper
1/4 teaspoon Worcestershire sauce
1 (20 oz.) can whole kernel
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1 (1 ounce) square unsweetened chocolate 1/4 cup evaporated milk
1/2 teaspoon vanilla extract
1 teaspoon artificial liquid sweetener
1 box vanilla or chocolate artificially sweetened pudding powder
8 teaspoons pudding powder or finely chopped nuts

Melt chocolate in top of double boiler over boiling water. Add evaporated milk
and mix. Cook for 2 or 3 mins, then add vanilla extract and sweetener. Spread on
a small foil pie pan or plate. Chill. Cut into 8 pieces. Form into egg-shaped
balls and then roll lightly in pudding powder or chopped nuts

Jenn Mom2sam &Tiny
WHAT YOU SEE IS WHAT YOU GET!