Healthy Diabetic Recipes

Yield: 12 servings
From: The Diabetes Snack Munch Nibble Nosh Book

5 cups (about 1 1/2 lb) red-skinned potatoes, cut into
3/4-inch cubes
1/4 cup reduced-fat mayonnaise
1/2 cup low-fat buttermilk
3/4 tsp basil
3/4 tsp dried thyme leaves
3/4 tsp dried marjoram leaves
1/8 tsp celery seed
1/4 tsp salt, or to taste (optional)
2-3 drops hot pepper sauce
1 small cucumber, peeled, seeded, and cubed
2 Tbsp chopped chives or green onions
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From The American Institute for Cancer Research AICR

Tempting Tomatoes
Tomato season is coming to an end, so don�t delay and try this
delicious Greek-inspired recipe. These baked tomato halves are a
quick and tasty side dish, served warm and bubbly from the oven,
perfect to accompany broiled or grilled fish or chicken. Better
yet, fresh tomatoes are a delicious source of vitamin C, and even
more important, lycopene, the cancer-fighting antioxidant. The
oregano, basil and thyme are ideal seasonings for tomatoes that
will please almost any taste bud.

2 large ripe tomatoes, halved
1 slice whole-wheat bread, crusts removed
4 Tbsp reduced-fat feta cheese
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From The American Institute for Cancer Research AICR

Whole Grain Goodness
If you are looking to add great tasting fiber to your menu, look no
further. In this simple and delicious stir-fry, crisp red bell peppers,
sweet pineapple and tasty mushrooms, perfectly complement the nutty,
whole-grain goodness of the brown rice. The technique of stir-frying
not only saves you time, it also preserves the colors, flavors, and
textures of all the ingredients you use. Prepare this delicious dish
in even less time by using leftover brown rice.

1 1/2 cups cooked long grain brown rice or brown basmati rice
1 cup water
1 Tbsp canola oil
1/2 medium red bell pepper, diced
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From The American Institute for Cancer Research AICR

A Fresh Look at Salsa
When Americans think salsa� Spanish for sauce� we usually think of
traditional tomato-based dips. But this fresh, fruity blend will
turn any dish into an exciting new favorite. Besides being delicious,
mangos are rich in vitamins, minerals, fiber and antioxidants. This
chunky mango salsa is easy to make and will spice up grilled fish,
poultry, pork and tacos. Or, serve as an appetizer with tortilla
chips.

1 cup canned crushed pineapple (packed in its own juices), drained
1/2 medium mango, diced
1/2 cup frozen corn, thawed
1/2 cup chopped tomato
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From: Eating Well Magazine
Yield: 4 servings
Active Time: 15 minutes
Total Time: 50 minutes
Ease of preparation: Moderate

Shine up plain baked chicken with a tart rosemary and citrus glaze.
Serve with roasted potatoes and sauteed spinach.

4 bone-in chicken breast halves (2 1/2-3 lb total), skin removed,
trimmed of fat
1/4 tsp salt, or to taste
Freshly ground pepper to taste
1 1/2 tsp chopped fresh rosemary, divided
3 Tbsp orange marmalade
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From: Dr. Weil
8 servings

Beets are a colorful source of anthocyanins, the purple pigments also
found in blueberries, red grapes and red cabbage. They are powerful
antioxidants and may help protect against cancer and heart disease.
This dish brings to mind pickled beets with a grown-up slant. It
keeps well in the refrigerator.

3 lb beets
1/4 cup brown sugar **
1/4 cup rice or cider vinegar
1/4 cup water
1 tsp wasabi powder (Japanese horseradish)
1 tsp dry mustard powder
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From: Denise Austin
Makes 4 servings

Shrimp are a great low-fat, protein-rich delicacy with a touch of
omega-3 fatty acids. Mix them up with the monounsaturated fats
found in avocados and olive oil for a power lunch.

1 lb medium shrimp, thawed if frozen, peeled and deveined
1/2 tsp grated lime peel
3 Tbsp fresh lime juice, divided
1 tsp ground cumin, divided
1/2 tsp salt, divided
1/4 tsp freshly ground black pepper
1/8 tsp ground red pepper
1 lb ripe tomatoes, cut into 1/2" chunks
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Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 c Cocoa
1/2 c Boiling water
2 c Cake flour
1/2 t Baking soda
1 1/2 ts Baking powder
1/8 t Salt
1/3 c Sugar ( or substitute)
3/4 c Liquid egg substitute(room temp)
1 t Vanilla
1/2 c Margarine, room temp

Stir together cocoa and boiling water until smooth.
Set aside to cool to room temperature. Place flour,
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This recipe is deliberately simple, letting the fresh taste of tender
green beans shine through. Sunflower seeds add an unexpected and
delightful nutty flavor and crunch.

Number of Servings: 6
Serving Size: 1/2 cup

1 lb fresh green beans
1/4 cup chopped onion
2 garlic cloves, minced
1/2 tsp salt
1/8 tsp fresh ground black pepper
Pinch crushed red pepper flakes
2 Tbsp sunflower seeds, shelled
1 tsp chopped fresh oregano
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From the South Beach Diet

Whipped sweet potatoes are a great side dish for South Beach Dieters
(Phases 2 and 3). They’re nutrient-dense, flush with fiber, and rich
in beta-carotene and vitamin C. Most importantly, they won’t set off
cravings like traditional mashed potatoes can. Plus, they’re
absolutely delicious for Thanksgiving dinner — or any time at all!

2 Servings

1/2 lb sweet potatoes
2 Tbsp low-fat buttermilk
1/4 Tbsp trans-free margarine
1/4 tsp kosher salt
1/8 tsp white pepper
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