Healthy Diabetic Recipes

From The American Institute for Cancer Research AICR
A Meal to Remember
We have taken the classic recipe for fried chicken and turned it into
a delicious and healthy dish. Skip all the excess fat and calories,
and the sputtering oil by serving this easier, tidier, quicker,
oven-fried chicken. By using a more healthful cooking technique and
skinless, lean chicken, the fat and calories are significantly
reduced. The buttermilk marinade keeps the chicken moist and tender
while the mixture of spices adds rich, complex flavors. The added
bonus: This chicken is equally great served straight from the oven,
chilled for a picnic, or even served on the second day.

Tasty Oven-Fried Chicken

1 1/2 cups fat free or low-fat buttermilk
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From Eating Well Magazine
Yield: 6 servings, 1 cup each
Active Time: 35 minutes
Total Time: 45 minutes
Ease of preparation: Easy

Roasting the vegetables for this simple summer soup enhances their
inherent sweetness. The recipe is from EatingWell reader Tracey
Medeiros of Atlanta, Georgia.

1 1/2 lb large tomatoes, such as beefsteak, cut in half crosswise
1 medium sweet onion, such as Vidalia, peeled and cut in half crosswise
3 large cloves garlic, unpeeled
1 Tbsp plus 1 tsp extra-virgin olive oil, divided
1/4 tsp salt, or to taste
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This tasty meal provides protein, carbohydrate, and veggies, all in
one dish.
Number of Servings: 6
Serving Size: about 2 cups

9 oz uncooked penne pasta
1 cooking spray
1 lb boneless, skinless chicken breasts, cut into 1-inch strips
1 Tbsp olive oil
2 cup broccoli florets
2 medium red bell peppers, sliced into thin strips
2 medium yellow squash, sliced
1 14-oz can no-salt-added diced tomatoes, juice drained
1/4 cup white wine
1/2 tsp dried basil
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From: Dr.Weil
4 Servings

This is a high-protein chili with the benefits of soy. If you haven’t
tried tempeh (a fermented cake of soybeans and whole grains) it’s a
great substitute for ground meat. You can substitute any canned beans
for the kidney beans.

2 tsp olive oil
1 onion, chopped
4 cloves garlic, minced
1 8 oz cake of tempeh, crumbled
1 can organic crushed tomatoes
1 can kidney beans, drained and rinsed
1 green pepper, diced
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2 cups egg substitute
1/2 cup flour
1 teaspoon baking powder
3/4 teaspoon salt
3 cups reduced fat mozzarella cheese
1 1/2 cups nonfat cottage cheese
3/4 pound spicy pork sausage

Brown sausage in a nonstick skillet, drain fat and blot with a paper towel. Beat
egg substitute, flour and baking powder in a large bowl. Fold in remaining
ingredients and turn into a square baking dish (9×9x2 inches) that has been
sprayed with nonstick cooking spray. Bake at 350 degrees for 40 minutes, remove
from heat and cool for 10 minutes. Cut into small squares and serve.
Makes 36 servings.
Calories 80, Fat 5 g, Cholesterol 10 mg, Sodium 215 mg, Carbohydrate 2 g,
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4 4 oz. salmon fillets, skin removed
1 tsp. olive oil
salt and freshly ground black pepper
1 14 1/2 oz. can of diced, Italian style tomatoes
1 cup frozen, thawed leaf spinach, drained well
1/3 cup non-fat sour cream
1 tbsp. all-purpose flour

Preheat the broiler and spray the broiler rack with non-stick cooking spray.
Lightly rub the salmon fillets with olive oil and season to taste with salt and
pepper. Place the fillets upside-down on the rack and broil for 3 minutes.
Carefully turn the fish over and broil for another 5 minutes.
Meanwhile, place the tomatoes with their liquid into a medium saucepan. Add the
spinach and heat over medium temperature until bubbly, about 5 minutes. In a
small bowl combine the sour cream with the flour and mix well. Add the sour
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1 pound boneless, skinless chicken breasts, approx. 4 breasts
1/3 cup hoisin sauce
1/3 cup plum sauce
2 tablespoons sliced green onions
1 tablespoon grated gingerroot
2 tablespoons dry sherry
2 tablespoons white vinegar

Trim any excess fat from chicken breasts, cut lengthwise into 1/2 inch strips.
Lightly flatten chicken between wax paper using a rolling pin or meat mallet.
Mix all remaining ingredients in a large container, add chicken and toss to
coat. Cover and refrigerate for 2 hours.
Set oven to broil. Remove chicken from marinade and discard marinade. Thread
chicken onto 10-inch wooden skewers. Broil 3-4 inches from heat for about 4
minutes each side. Chicken can also be cooked on barbecue, but skewers should be
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Yield: 8 Servings
From: The Best Diabetes Cookbook

1 3/4 cups orzo
8 oz shrimp or scallops or a combination, chopped
1 cup halved snow peas
12 oz tomatoes, chopped
3 oz feta cheese, crumbled

Dressing Ingredients:
1/4 cup olive oil
1/4 cup freshly squeezed lemon juice
1 Tbsp dried oregano (or 1/3 cup chopped fresh)
2 tsp minced garlic
2 tsp grated lemon zest
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From: www.eatturkey.com NTF
Prep Time: 30 Minutes
Servings: 10

1 cup reduced-sodium chicken broth
1/4 cup dry white wine
1/4 cup fresh lemon juice
1 Head garlic cloves separated, unpeeled
1 Bag (10 oz) frozen whole onions
2 tsp dried rosemary
1 tsp dried thyme leaves
1/2 tsp salt
1/4 tsp fennel seeds
1/4 tsp pepper
6 Plum tomatoes, quartered
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Yield: 4-1/2 cups (6 servings)
From: The New Family Cookbook for People with Diabetes

2 cups diced cooked chicken (8 ounces)
2 cups chopped celery
1/3 cup light mayonnaise
1/4 cup slivered almonds
2 Tbsp fresh lemon juice
1/4 cup chopped green bell pepper
1/4 cup finely chopped onion
2 Tbsp chopped pimiento
1/2 tsp salt
1/4 tsp freshly ground pepper
1/4 cup (about 1 oz) grated or shredded Swiss cheese
2 cups (2 oz) fat-free or reduced-fat potato chips, coarsely crushed
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