Healthy Diabetic Recipes

Yield: 6 servings
From: 200 Healthy Recipes in 30 Minutes or Less!

2 tsp olive oil
2 garlic cloves, minced
1/2 cup canned straw mushrooms, drained (look in the Asian
food section of your grocery store, or substitute regular mushrooms)
3/4 lb fresh spinach leaves, washed (do not dry!),
stemmed, and coarsely chopped (about 2-1/2 cups)
2 Tbsp fresh lemon juice
Fresh ground pepper and salt to taste

In a wok or heavy skillet over medium-high heat, heat
the oil. Add garlic and saute for 10 seconds. Add the
mushrooms and saute for 2 minutes.
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From: Dr. Weil
Serves 2

This wonderful, easy main dish makes a delicious meal when served
with a green salad, rice or rice noodles and steamed vegetables.
Reserve some of the marinade before adding the fish to use as a
sauce for the rice or rice noodles. Salmon contains substantial
amounts of omega-3s, essential fatty acids which reduce inflammation
and help protect against heart disease. Try to eat fish two to
three times a week, especially fish that contain generous amounts
of omega-3 fatty acids. Other choices include sardines, herring
and mackerel.

1 cup sake (Japanese rice wine)
1/2 cup natural soy sauce or tamari
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A great recipe for leftover turkey.

Number of Servings: 6
Serving Size: 3-4 oz

2 tsp olive oil
1/2 cup diced onion
2 minced garlic cloves
1 1/2 cups crushed tomatos
2 tbsp red wine
2 tsp minced fresh oregano
3 cups cubed cooked turkey (preferably white meat)
2 Tbsp minced fresh basil
2 Tbsp capers

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2 whole shallots, peeled and minced
3 cloves garlic, minced
1 pound shrimp, uncooked, peeled and deveined
1 large tomato, chopped
1 tsp. oregano
4 ounces feta cheese, crumbled
2 tbsps. parsley, chopped

Heat oil in a large skillet, and add shallots and garlic.
Saute until tender, about 3 minutes.
Add shrimp and saute for 2 minutes, just until shrimp turn pink.
Add tomato and oregano and cook for 2 minutes more.
Remove from heat and place in an an attractive serving bowl. Sprinkle with feta
cheese and parsley.
Makes 4 servings.
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Great as a salad dressing or dip for vegetables.

1/2 c. + 1 tbsp. low-fat buttermilk
3 tbsps. raspberry-flavored vinegar
1 bsp. chopped fresh basil leaves
1 1/2 tsps. snipped fresh chives
1/4 tsp. minced garlic

Place all ingredients in a bowl.
Combine until smooth.
Makes about 3/4 cup.
Carb 0 g.

1/2 whole-wheat pita bread
2 large egg whites
1/4 cup shredded reduced fat mild Cheddar cheese

Toast pita; set aside.
Spray small skillet with non-stick cooking spray.
Heat over medium heat 20 to 30 seconds.
Scramble egg whites and cheese in preheated skillet until egg whites are set and
cheese is melted.
Fill pita pocket with eggs and cheese; serve.
Tip: Kick up the flavor with zesty Jalapeño or Monterey Jack cheese or add
chopped mushrooms, onions or green peppers to egg whites before scrambling.
Makes 1 serving.
Calories 150, Carbs 9 g, Fiber 1 g.

From Fiona Haynes,Your Guide to Low Fat Cooking
From: www.lowfatcooking.about.com

Only five ingredients and one baking dish. What more could you want
on a busy evening? This low fat baked fish dish also happens to be
highly nutritious. Mop up the juices with some whole grain bread.

Prep Time: 5 min
Cook Time: 18 min
Type of Prep: Bake
Cuisine: U.S. Regional
Occasion: Family Dinner

1 6-oz bag of baby spinach
4 white fish fillets
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From Fiona Haynes,Your Guide to Low Fat Cooking.
From: www.lowfatcooking.about.com

This is a wonderful way to step up your intake of veggies, as well
as increasing your intake of heart-healthy omega-3 fatty acids. You
can easily substitute tuna for the salmon and get similar benefits.
Make this lower fat basic vinaigrette dressing, or use your own
favorite low fat or fat-free dressing.

1 medium head of red lettuce
2 hard cooked eggs, yolks removed
2 medium, vine-ripe tomatoes cut into wedges
1 cup cooked asparagus tips
1 small red onion, thinly sliced
1 small yellow pepper, cut into strips
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From Fiona Haynes,Your Guide to Low Fat Cooking.
From: www.lowfatcooking.about.com

I’m lucky living in the Pacific Northwest. Fresh wild salmon is
pretty easy to find–sometimes at a price. Salmon is a notoriously
fatty fish, of course, but most of the fat is of the heart-healthy
kind.

Prep Time: 30 min
Cook Time: 10 min
Type of Prep: Broil, Grill
Cuisine: Asian
Occasion: Cookout, Spring, Summer

2 Tbsp maple syrup
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If you’re looking for a quick and easy low fat supper with almost
no clean-up, this orange-ginger sole dish is for you. Foil-packet
cooking essentially steams the food, so no oil is needed. Open the
packets carefully as the steam will be very hot.

Prep Time: 10 min
Cook Time: 15 min
Type of Prep: Bake
Cuisine: U.S. Regional
Occasion: Fall, Family Dinner, Spring, Summer

4 5-oz sole fillets
1 medium zucchini, julienned
1 medium carrot, julienned
1/2 sweet onion, thinly sliced
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