Healthy Diabetic Recipes

Flavor variation: Use basil instead of tarragon.
Number of Servings: 4
Serving Size: 1/2 cup

8 medium parsnips, peeled and cubed
4 whole garlic cloves, peeled
3 Tbsp fat-free milk
1 tsp fresh parsley, chopped
1 tsp fresh tarragon, chopped
1/2 tsp salt
1/4 tsp ground black pepper

1. Fill a large saucepan 2/3 full with water and bring to a boil. Add
parsnips and garlic cloves. Boil for 10-15 minutes or until parsnips
are soft. Drain.
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From: The South Beach Diet
This delicious side dish is easy to prepare, so it’s a good choice
for a weeknight meal or entertaining last-minute guests.

Serves 2

1 bunch asparagus (about 1 lb)
2 1/2 tsp extra-virgin olive oil, divided
1/8 tsp salt
1/4 tsp freshly ground pepper, divided
3 Tbsp chopped shallot
2 Tbsp flat-leaf parsley leaves
1 1/2 tabsp capers, rinsed
1 Tbsp white-wine vinegar

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From: "Denise Austin’s Morning Stretch"
Makes 8 servings

Olive oil makes this dessert luxuriously rich and adds a healthy dash
of monounsaturated fats. You’ll feel full hours after you’ve laid down
your fork. This cake is best served the day it is made.

Cake
3/4 cup whole-grain pastry flour
1/4 cup cornmeal
1 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
1/3 cup + 1 Tbsp sugar, divided **Note
3 Tbsp extra-virgin olive oil
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12 ounces beef flank steak
2 tablespoons ketchup
2 tablespoons hoison sauce (a spicy Chinese barbecue sauce available in the
specialty-food section of many supermarkets)
1 tablespoon dry sherry
1 teaspoon minced garlic in oil

Line broiler pan with double thickness of aluminum foil. Heat broiler if
directed by manufacturer. Using sharp knife, score steak on diagonal. In large
bowl, combine remaining ingredients; add steak. Stir to coat. Remove steak from
marinade; arrange on broiler pan. Broil 2 inches from heat source, turning once
and brushing with remaining marinade, for 10 to 12 minutes or until desired
doneness is reached. Delicious served with steamed new potatoes and saut6ed
garlic spinach. Makes 3 servings.
Per serving: 222 calories, 9 grams fat, 46 milligrams cholesterol, 351
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4 medium beets, scrubbed and trimmed, leaving about 1 inch of stems attached
1 teaspoon finely chopped shallots
2 tsps. grainy Dijon mustard
2 tbsps. balsamic vinegar
2 tbsps. extra virgin olive oil
salt and freshly ground pepper, to taste
6 cups mixed greens
1/2 cup thinly sliced red onion
1/3 cup lower-fat goat cheese

Preheat oven to 400 degrees.
Wrap beets tightly in foil and roast in middle of oven for 1 to 1 1/2 hours, or
until tender.
Unwrap beets carefully and allow to cool.
Cut off stems and peel beets.
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From www.foodfit.com
This recipe serves: 4

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

1. Heat the olive oil in a large, non-stick skillet until hot. While the
oil is heating, season the sole with salt and pepper and dredge it in
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From www.foodfit.com
This recipe serves: 6

1/4 cup olive oil
1 Tbsp soy sauce
2 cloves garlic, crushed
1 Tbsp minced ginger
1 Tbsp Dijon mustard
Salt, to taste
Freshly ground black pepper
6 skinless, boneless chicken breasts

1. Mix the oil, soy sauce, garlic, ginger, mustard, salt and pepper,
and brush on the chicken breasts. Refrigerate for at least 30 minutes
or overnight.
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From Cooking Light

For 2 servings

3/4 cup herb-seasoned stuffing mix (such as Pepperidge Farm), crushed
1 tsp sesame seeds
1/4 tsp paprika
1/8 tsp salt
1/8 tsp garlic powder
1/8 tsp black pepper
1 large egg white, lightly beaten
10 large shrimp, peeled and deveined (about 3/4 lb)
Cooking spray

1. Preheat oven to 425°.
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Recipe created by Cabot Creamery® on behalf of 3-A-Day™ of Dairy.
Prep time: 5 minutes
Cook time: 5 minutes

6 oz sold white tuna packed in water, drained
1/3 cup chopped celery
1/4 cup chopped onion
1/4 cup lowfat Russian or Thousand Island salad dressing
2 whole-wheat English muffins, split
3 oz 50% light Cheddar cheese, grated
Salt and black pepper to taste

1. Preheat broiler. Combine tuna, celery, onion and salad dressing.

2. Season with salt and pepper.
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Preparation time: 10 minutes
Cooking time: 12 minutes
For 6 servings

2-1/4 lb red snapper or other lean white fish fillets
Cooking spray
3 Tbsp lemon juice
1/3 cup dry breadcrumbs
1/3 cup chopped green olives
1 Tbsp olive oil
2 tsp dried oregano
1 tsp bottled minced garlic
1/4 tsp white pepper
1 (2.25-oz) can chopped ripe olives, drained
6 lemon wedges
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