Healthy Diabetic Recipes

From: New York City chef Rocco DiSpirito via www.prevention.com

1 1/2 cup low-fat plain yogurt
1/2 cup chopped cilantro
1/4 cup Garlic Puree (see below)
1 tsp salt
Pinch ground red pepper (optional)
1 lb salmon steak, cut into 12 cubes
12 lg scallops
12 jumbo shrimp, peeled and deveined

1. In a medium bowl, whisk the yogurt, cilantro, puree, salt, and
pepper. Reserve 1/2 cup of the marinade.

2. Thread the salmon, scallops, and shrimp onto 4 metal or wooden
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From: New York City chef Rocco DiSpirito via www.prevention.com

1 Tbsp olive oil
4 boneless, skinless chicken breasts
1/4 tsp salt
1/4 tsp black pepper
3 potatoes, peeled, and cut into 8 pieces
1 onion, chopped
3 Tbsp tomato paste
2 green bell peppers, cored, seeded, and sliced lengthwise into
1/2" pieces
2 tsp dried oregano
1/8 tsp red-pepper flakes
1 can (14.5 oz) Italian-style diced tomatoes
1 can (14.5 oz) low-sodium chicken broth
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From Prevention and the South Beach Diet
This light-as-a-cloud pie will melt in your mouth. If you haven’t
yet gotten to Phase 3, fresh strawberries with a dollop of vanilla
yogurt is a refreshing end to any summer meal.

5 egg whites, at room temperature
1/8 tsp salt
1/4 tsp cream of tartar
1/4 cup confectioners’ sugar
1 tsp vanilla extract
2 Tbsp finely ground walnuts
1 cup low-fat frozen whipped topping, thawed
Fresh strawberries, sliced, for garnish
Mint sprigs, for garnish

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You don’t have to fry your chicken to get that fried taste. This
recipe is cooked in the oven and has a faint nuttiness from the
almonds to top it off.

1 cup whole wheat bread crumbs
1/4 cup (1 oz) grated Parmesan cheese
1/4 cup finely chopped almonds
2 Tbsp chopped parsley
1 clove garlic, crushed
1 tsp salt
1/4 tsp dried thyme
Pinch of ground black pepper
1/4 cup extra virgin olive oil
2 lb boneless, skinless chicken breasts, pounded to 1/2" thickness
and cut into 12 pieces
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From: Prevention Magazine
Summer squash couldn’t be better! Chopped walnuts and Asiago, an
Italian cheese with a nutty, rich flavor, add a surprise crunch
to this delightful veggie dish.

2 tsp trans-free margarine
2 large cloves garlic, minced
1 medium zucchini, cut into 3" strips
1 medium yellow summer squash, cut into 3" spears
2 Tbsp chicken or vegetable broth
1/8 tsp salt
1/8 tsp ground black pepper
1/4 cup chopped walnuts, toasted
1/3 cup (1 1/2 oz) shredded Asiago cheese

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This is a great appetizer. Prepare it the night before and wrap it
tightly in plastic wrap to keep fresh for the next day.

1 leaf red or green lettuce
1 slice turkey breast
1 slice ham
1 thin slice tomato
1 thin slice avocado
1 tsp lime juice
1 leaf watercress or arugula
1 Tbsp sugar-free Ranch dressing

1. Fan the lettuce leaf on a plate. Top with the turkey, ham, and
tomato.

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From: Prevention.com

Add the crisp, baked tortillas when the eggs are almost cooked, so
that the crispiness of the tortillas remains, adding to the texture
of this ethnic dish.

Prep Time: 15 minutes
Baking Time: 5 minutes
Cooking Time: 12 to 15 minutes

2 lg whole wheat tortillas
1 Tbsp canola oil
1 med tomato, chopped
1/3 cup chopped red onion
1/3 cup chopped canned green chile peppers
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From: Prevention Magazine

For a tasty protein boost, spread these with part-skim ricotta cheese.
Prep Time: 10 minutes
Baking Time: 15 to 20 minutes

1 cup all-purpose flour
1/2 cup whole wheat pastry flour **
2 tsp baking powder
1/2 tsp salt
1 egg
1/3 cup 2 percent milk
1/3 cup fat-free plain yogurt
2 Tbsp canola oil
1/3 cup + 2 Tbsp sugar
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From: Prevention.com

If you want to prepare these pancakes ahead of time, mix all the
dry ingredients and wet ingredients separately the day before.
Cover the wet ingredients, and store in the refrigerator overnight.
Mix together just prior to using.

Prep Time: 5 to 8 minutes
Cooking Time: 6 to 10 minutes

1/2 cup mashed sweet potatoes, cooled
1 1/2 tsp melted butter
1 med egg white, lightly beaten
3/4 cup 2 percent milk
1/4 cup whole wheat flour
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Submitted by Ann Turley to eDiets.com

Serve this very simple recipe as is, or spoon over grilled hamburgers
or layer between two slices of cheese in a grilled cheese sandwich.

Serves 4 servings
Prep time: 10 minutes
Cook time: 0 minutes
Total time: 70 minutes

2 cucumbers, peeled and thinly sliced
1/2 red onion, thinly sliced
1 1/2 cups water
1/2 cup rice wine vinegar
1 tsp white sugar
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