Healthy Diabetic Recipes

From The American Institute for Cancer Research AICR
Upper Crust Comfort Foods

Few meals warm the colder months quite like a piping hot, hearty pot
pie. This quick and easy one-pot meal is full of veggies and rich in
flavor, so no one will suspect how healthy it is. Although making a
homemade pot pie may sound challenging, the short cuts in this version
make it as easy as pie. And using just one crust keeps this recipe
lower in fat and calories. It is a great way to use leftovers, too.
You can use turkey instead of the chicken, or any type of veggies you
like.

1 1/2 Tbsp all-purpose flour
1/2 cup plus 3/4 cup fat-free, reduced-
sodium chicken broth
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From The American Institute for Cancer Research AICR

Heated Up Over Chili

Chili can be a hotly debated subject. Everyone thinks their chili is
the best, and that’s what makes it special. Chili can be made many
different ways, however, with many different ingredients, so grab a
pot and get started on this veggie delight. Our homemade vegetarian
chili is so tasty, you’ll want to have a lot extra for later in the
week. Ready in no time, this chili is packed with vegetables, beans,
fiber, phytochemicals and most importantly flavor.

2 tsp canola oil
1 medium chopped onion
1 medium chopped green bell pepper
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From: Dr. Weil
1 Serving

This is a good brunch or lunch dish. Look for a brand of canned, low
fat and low sodium all natural refried beans. (Or, make your own.)
Most of the fat in this dish is "good fat" from the avocado; if you’re
trying to lose weight, you might skip the avocado or substitute
apple or pear.

1 whole wheat flour tortilla
1/4 cup low fat, all natural refried beans
1 egg (preferably organic)
2 Tbsp salsa
1/4 avocado

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From: The American Institute for Cancer Research AICR
You do not have to take a trip to the coffee house for a warm, frothy
treat. Just one sip of this steamy cup of bliss will help you relax.
AICR’s chai is a tea lover’s delight, a perfect warming recipe to
celebrate. It is full of protective phytochemicals from both the tea
and the variety of spices used. It’s simple to make, and will fill
your home with an intoxicating aroma. Ladle into mugs to share with
guests or indulge all on your own.

4 cardamom pods
1 4-inch cinnamon stick
8 whole black peppercorns
4 cloves
1 vanilla bean
2 cups water
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From: Dr. Weil
2 Servings

Fast food taco salads are considered one of the highest fat, highest
calorie choices at Mexican fast food restaurants. Ours is a wonderful
alternative. Grate the cheese and add to the salad. Warm the beans if
you like and add a little ground chicken, turkey or crumbled tempeh.
Even though the carbohydrate content of this salad seems high, it has
a very low glycemic index. The beans are also a rich source of folic
acid and contribute to the high fiber content.

4 cups lettuce, torn into pieces
1 medium red bell pepper, chopped
1/2 cup chopped green onions
1 small cucumber, peeled and chopped
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From: The American Institute for Cancer Research AICR

Fruit Fit to Comfort

Take the chill out of a cold winter night with this delicious, homey
dish. One of the beloved comfort foods, a fruit crisp offers both
protective phytochemicals and the benefits of fiber often without
high calorie content. This scrumptious crisp tastes great served
warm or as a topping over low-fat frozen yogurt. Sit back, relax
and enjoy the wonderful taste and aroma of this delicious winter
dessert.

Warm Pear Crisp

Canola oil nonstick cooking spray
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A healthy frozen treat to keep on hand for the whole family. If you
use flavored or sweetened yogurts, honey will not be needed.

Number of Servings: 6
Serving Size: 1 popsicle

1 banana fresh or frozen
1 cup plain low-fat yogurt
3 Tbsp honey **

1. Slice bananas and drop in blender jar of food processor bowl. If
using frozen banana, partially thaw, snip off end of skin, and squeeze
directly into food processor.

2. Add remaining ingredients. Blend until smooth.
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From: The American Institute for Cancer Research AICR

If you do not have the time to make a fiber-rich whole-wheat dough
from scratch, you can use whole-wheat dough mix or packaged dough
in the refrigerated section, which is available in many specialty
food stores.

Crust: *
1 1/2 tsp dry yeast
3/4 cup warm water (105-115 degrees)
2 cup whole-wheat flour (preferably stone ground)
1/4 tsp salt
1 Tbsp olive oil Topping:
Nonstick cooking spray
1 cup ready-made pizza sauce or pasta sauce
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{I made a Pavlova several times before and it is a wonderful dessert!
The recipe I used called for a "Cool Whip" layer on top of the
finished merinque then topped with berries. Since I made this for my
mother who cannot use "Cool Whip". I substituted room temperature
fat-free cream cheese thined with a small amount of reduced fat milk
and whipped this in my stand mixer before spreading on the finished
merinque or Pavlova. I topped mine with a mix of berries: rasberries,
blueberries, strawberries… It was a bit hit! One could also add
chocolate powder to the egg whites while whipping for a chocolate
Pavlova. Enjoy! Gloria}

From: www.RecipeLand.com

[This classic dessert was created and named for legendary ballerina
Anna Pavlova. While it makes a spectacularly impressive dessert, it’s
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BLT-Stuffed Tomatoes
Makes: 8 tomatoes.
Prep: 20 minutes.
Cook: 5 minutes.

8 medium-size ripe tomatoes (about 2 1/2 pounds)
1/2 pound sliced bacon
1/4 of 1 head iceberg lettuce (about 4-ounce wedge)
1/4 cup shredded cheddar cheese
3 tablespoons mayonnaise
1/2 teaspoon white vinegar
1/8 teaspoon Old Bay seasoning
Dash liquid hot-pepper sauce

1. With a serrated steak knife, slice tops off tomatoes;
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