Healthy Diabetic Recipes

This salad dressing has some unusual ingredients for an outstanding
flavor. The small amount of steamed zucchini gives the dressing some
of its texture, and the combination of garlic, lemon juice and soy
gives the dressing its zip. It is great on a salad of Asian or baby
greens, or try it over steamed asparagus or broccoli.

Serves 8

1/4 cup sesame seeds (buy raw hulled seeds and toast them in a dry
pan over medium heat, stirring constantly)
1/4 cup sliced, steamed zucchini
4 Tbsp water
2 Tbsp fresh lemon juice
2 tsp soy sauce
2 Tbsp fresh Italian parsley
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Next time you reach for the salt shaker, try using some of these
flavorful herbs and spices instead. They’ll give your food a whole new
kick, and they won’t hurt your heart.

Basil: Use in soups, salads, vegetables, fish, and meats.
Cinnamon: Use in salads, vegetables, breads, and snacks.
Chile Powder: Use in soups, salads, vegetables, and fish.
Cloves: Use in soups, salads, and vegetables.
Dill Weed and Dill Seed: Use in fish, soups, salads, and vegetables.
Ginger: Use in soups, salads, vegetables, and meats.
Marjoram: Use in soups, salads, vegetables, beef, fish, and chicken.
Nutmeg: Use in vegetables, meats, and snacks.
Oregano: Use in soups, salads, vegetables, meats, and chicken.
Parsley: Use in salads, vegetables, fish, and meats.
Rosemary: Use in salads, vegetables, fish, and meats.
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From www.foodfit.com
This recipe serves: 4

4 boneless, skinless chicken breasts, about 4 to 6 oz each
1 1/2 Tbsp olive oil
Salt to taste
Freshly ground black pepper
Flour for dredging
1/2 cup low-sodium chicken broth
2 Tbsp lemon juice
2 Tbsp capers
2 Tbsp chopped parsley

1. Lay the chicken between two pieces of waxed paper and flatten each
cutlet with the flat end of a mallet until thin.
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Prep Time: 15 Minutes
Servings: 8

5 ripe apricots
2 cups plain, lowfat yogurt
1 cup lowfat milk
1/2 cup fresh orange juice
8 thin slices orange (for garnish)

1. Combine the apricots, yogurt, milk and orange juice in blender and
blend at medium speed 1 minute. Refrigerate until well chilled. When
ready to serve, float orange slices and mint sprigs in the soup.

Calories: 69
Protein: 4 g
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Yield: 4 Servings
From: The New Family Cookbook for People with Diabetes

2 lbmussels in the shell
2 Tbsp margarine
1/4 cup chopped shallots or finely chopped onion
2 cloves garlic, minced
1 cup dry white wine
1 cup homemade chicken broth
or canned reduced-sodium chicken broth
1/2 tsp freshly ground pepper
2 Tbsp chopped fresh parsley,
preferably flat-leaf (Italian) parsley

In a large bowl, soak the mussels in cold salted water for
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From The Sonoma Diet
Go Greek! This salad is a delectable meal, and the shrimp offer a
low-fat, low-calorie protein that will keep you energized throughout
the day.

PREP: 45 minutes
GRILL: 6 minutes
MAKES: 4 servings

1 lb fresh or frozen large shrimp in shells
2 cloves garlic, minced (1 tsp minced)
1/2 tsp finely shredded lemon peel
3 cups whole fresh baby spinach leaves
3 cups torn romaine
2 medium tomatoes, cut into thin wedges
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Yield: 4 servings
From: The All New Good Housekeeping Cookbook

1 Tbsp vegetable oil
2 green onions, finely chopped
1 Tbsp minced, peeled fresh ginger
1 garlic clove, finely chopped
2 dozen cherrystone or littleneck clams, scrubbed,
or mussels, scrubbed and debearded
1/2 cup water
3 Tbsp dry sherry
2 Tbsp soy sauce
2 Tbsp chopped fresh cilantro

In 8-quarts saucepot, heat oil over high heat. Add green
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Prep Time: 15 Minutes
Servings: 6

1 medium onion, chopped
1 large garlic clove
3 Tbsp lowfat margarine
3 medium cucumbers, peeled, thinly sliced
3 Tbsp flour
2 cups chicken broth
2 Tbsp fresh mint, chopped
1 cup plain, lowfat yogurt
1 cup half & half
Salt & pepper to taste

1. In a large skillet, over medium heat, saute onion and garlic in
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From Eating Well Magazine
Yield: 4 servings
Active Time: 30 minutes
Total Time: 30 minutes
Ease of preparation: Easy

Flounder is one of the more readily available Atlantic fish. Its
delicate flavor is wonderfully balanced by the sweet and savory
combination of orange, shallot and mustard. A large nonstick skillet
is highly recommended. Otherwise, cook the fillets in two batches,
using 1 1/2 teaspoons oil per batch.

1/3 cup all-purpose flour
1/2 tsp salt, or to taste
Freshly ground pepper to taste
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Yield: 1 Cake (6 servings)
From: The New Family Cookbook for People with Diabetes

1 1/2 cups slice ripe nectarines, plums, peaches,
or pitted cherries (about 10 oz cut fruit)
2/3 cup fat-free evaporated milk
1 large egg, beaten, or 1/4 cup egg substitute
2 Tbsp all-purpose flour
2 Tbsp sugar
1/2 tsp pure vanilla extract
1/8 tsp nutmeg, preferably freshly grated
1/8 tsp salt
1 Tbsp sifted powdered sugar

Preheat the oven to 375 degrees F. Prepare an 8-inch glass pie
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