To reduce this recipe’s fat content even further, use lean ground
turkey instead of beef.
Number of Servings: 6
Serving Size: 1
1 lb lean ground beef
1/2 cup onion, diced
2 garlic cloves, minced
8 oz tomato sauce
1/2 cup water
1 cup tomatoes, diced (fresh or canned; if canned, drain juice)
1 Tbsp yellow mustard
2 Tbsp worcestershire sauce
1/4 tsp salt (optional)
1/2 tsp ground black pepper
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Submitted by Caryn to eDiets.com
Chicken poached in freshly squeezed orange juice is a low fat entree
so quickly prepared that you can serve it on a moment ’s notice.
Serves 4 servings
Prep time: 10 minutes
Cook time: 10 minutes
Total time: 20 minutes
4 skinless, boneless chicken breast halves - pounded thin
6 oranges, juiced
3 Tbsp thinly sliced green onion
Ground black pepper to taste
1. Hit the chicken fillets with a tenderizing mallet until they are
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From Better Homes & Gardens Diabetic LIving Daily Magazine
Prep: 25 minutes
Bake: 20 minutes
Makes 9 servings
Carb Choices: 2
We’ve made old-fashioned cobbler more carb-friendly by keeping the
sugar to a minimum. To cut the calories and carbs even more, use the
sugar substitute option.
4 cups sliced, peeled fresh peaches or one 16-oz pkg frozen
unsweetened peach slices, thawed
1/4 cup cold water
2 Tbsp sugar or sugar substitute* equivalent to 2 Tbsp sugar
4 tsp cornstarch
1 Tbsp lemon juice
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Serves: 4
From: 1,001 Recipes For People with Diabetes by Surrey Books
Vegetable cooking spray
1 medium poblano chili, sliced
1 medium onion, sliced
2 cups sliced mushrooms
2 cloves garlic, minced
2 Tbsp finely chopped lovage, or parsley, leaves
1/2 cup vegetable, or chicken broth
1 1/2 cups no-cholesterol real egg product or 6 eggs
1/4 cup fat-free milk
1/2 cup cooked brown rice
1/2 cup (2 oz) shredded fat-free Cheddar cheese
1/4 tsp salt
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From Better Homes & Gardens Diabetic LIving Daily Magazine
Carb Choices: 1
Prep: 20 minutes
Freeze: 4 hours + 4 hours
Makes 2 quarts
Unflavored gelatin and buttermilk give this easy sherbet its smooth
texture while helping to keep the fat and calories per serving low.
1 cup sugar or sugar substitute equivalent to 1 cup sugar
1 envelope unflavored gelatin
4 cups orange juice
1 cup buttermilk
1 tsp finely shredded lime peel or lemon peel
1/4 cup lime juice or lemon juice
Green, orange, or yellow food coloring (optional)
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Prep Time: 10 Minutes
Servings: 4 wraps each
4 medium carrots, cleaned & peeled
1/2 cup lite mayonnaise
2 Tbsp dry buttermilk salad dressing mix
16 slices of thinly sliced lean turkey or dried beef
Cut the carrots into 4 pieces. Combine the mayonnaise and dressing
mix. Dip each piece of carrot into the dressing and roll up in slices
of turkey or dried beef. Secure with a toothpick.
Calories: 111
Protein: 21g
Sodium: 141mg
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Yield: 4 Servings
From: 1,001 Recipes For People with Diabetes by Surrey Books
1/2 lb ground pork tenderloin
1/2 lb ground beef rib eye steak
2 egg whites
1/4 cup unseasoned dry bread crumbs
1/2 cup finely chopped zucchini
1/4 cup finely chopped onion
2 cloves garlic, minced
1 tsp minced jalapeno chili
1/2 tsp dried oregano leaves
1/4 tsp dried thyme leaves
1/2 tsp salt
1/8 tsp pepper
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From The American Institute for Cancer Research AICR
Flavor Fiesta
This colorful, flavorful, south-of-the-border salad makes a perfect
cool summer meal in a bowl. Fresh veggies make this recipe simple to
prepare while providing cancer-fighting phytochemicals with every
bite. Beans are high in fiber, calcium, phosphorus and iron, and are a
good replacement for meat in many recipes. Feel free to mix it up.
Turn it into a healthy wrap by adding some diced ripe avocado and
grilled chicken or shrimp and serve wrapped in a tortilla.
Southwestern Black Bean Salad
1 1/4 cups water
1/3 cup pearl barley
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From: Eating Well Magazine
Yield: 4 Servings
Active Time: 30 minutes
Total Time: 40 minutes
Ease of preparation: Easy
Fish, spinach, tomatoes, garlic-this dish is greater than the sum of
its simple parts.
12 cups spinach (1 1/4 lb), trimmed and washed thoroughly
2 cloves garlic, minced
Salt & freshly ground pepper to taste
1 lb sole fillets
4 small plum tomatoes, sliced
Carb Choices: 1
This cheesy flatbread is hearty enough to stand alone as an
appetizer, but you also can team it with a bowl of soup for
a light meal.
Prep: 40 minutes
Rise: 1 hour + 20 minutes
Bake: 25 minutes
3 1/2 to 4 cups all-purpose flour
1 pkg active dry yeast
1 tsp salt
1 1/4 cups warm water (120 F to 130 degrees F)
2 Tbsp olive oil
2/3 cup finely shredded Swiss cheese
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