Healthy Diabetic Recipes

From: Dr. Weil
1 Serving

Choose mixed salad greens whenever you can. Or mix romaine lettuce
with spinach or any other dark green variety. Romaine by itself is
fine, but the darker the greens, the more antioxidants they contain.
If you find balsamic vinegar too strong for your taste, pick a milder
vinegar like apple cider.

2 cups salad greens
1 tsp olive oil (preferably extra virgin)
1 Tbsp balsamic vinegar
1 tsp Italian or other seasoning mix

Whisk the dressing together and toss with the greens. Add any chopped
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It only takes 15 minutes to make these creamy, fruity desserts for
a group of six.

Number of Servings: 6
Serving Size: 1/2 cup fruit with 1/2 cup yogurt

1 1/2 cups pineapple chunks, canned or fresh
1 1/2 cups Mandarin oranges, packed in their own juice, drained
2 Tbsp minced crystallized ginger
3 cups plain non-fat yogurt
2 tsp vanilla
2 tsp sugar
1 pinch minced crystalized ginger

Combine the pineapple, oranges, and ginger. Mix well.
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Prep Time: 5 Minutes
Servings: 2

1/2 lb asparagus stalks
1 1/2 large large red eppers
1 3/4 Tbsp olive oil
1/2 Tbsp balsamic vinegar
1/4 tsp fresh thyme leaves
Salt & pepper

Peel the asparagus if necessary and cook the stalks in lightly salted
water for 4 to 8 minutes, until fork tender. Drain under cold water
and set the stalks aside.

Broil the peppers on all sides until lightly scorched. Place the
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Yield: 1 serving
From: The Diabetes Snack, Munch, Nibble, Nosh Book

1 (6 inch) low-fat flour tortilla
2 tsp reduced-fat mayonnaise
2 slices deli-style fat-free roasted turkey breast
2 Tbsp chopped fresh tomato
1 Tbsp chopped fresh basil leaves
(or 1/8 tsp dried basil)

Lay the tortilla flat on a small plate. Spread with the mayonnaise.
Lay the turkey slices on the tortilla. Sprinkle with tortilla with the
tomato and basil. Roll the tortilla and turkey around the tomato-basil
filling. Eat like a rolled sandwich.

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is up.

If you are gluten intolerant, be sure to check out the recipe for
Gluten-Free Flour and the recipes for using it.

Thank you,
Bill and Kathee

[Non-text portions of this message have been removed]

Yield: 4 servings
From: The Complete Diabetes Prevention Plan

4 grouper fillets (5 oz each)
1 Tbsp Greek seasoning
1 Tbsp plus 1 tsp extra virgin olive oil

Topping:
4 cups chopped fresh spinach
2 medium plum tomatoes, diced
1 tsp crushed garlic
2 Tbsp dry white wine
1/4 cup reduced-fat feta cheese
(plain or with sun-dried tomatoes and herbs)

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To save time, you can buy oysters that are already shucked.
Number of Servings: 2
Serving Size: about 6 oysters

1 cooking spray
1 Tbsp margarine
2 Tbsp all-purpose flour
1 fat-free half-and-half
1/4 tsp salt (optional)
1/4 tsp ground black pepper
1/4 cup chopped frozen spinach, thawed and drained
1/4 cup bread crumbs
3 Tbsp grated fresh Parmesan cheese
1 lb fresh oysters, shucked and with juice
2 Tbsp white wine
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Submitted by Arthur Doughty to eDiets.com

No need for alarm: the vinegar tenderizes the chicken while imparting
a tasty tang on your taste buds.
Serves 6 servings
Prep time: 5 minutes
Cook time: 35 minutes
Total time: 40 minutes

6 skinless, boneless chicken breasts
5 tsp garlic salt
1 cup cider vinegar

1. Preheat oven to 350 degrees F (175 degrees C).

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From Eating Well Magazine
Yield: 4 servings
Active Time: 35 minutes
Total Time: 35 minutes
Ease of preparation: Moderate

The hot-and-sour dressing has an exotic flavor, yet has just a few
ingredients.

3 Tbsp fish sauce or reduced-sodium soy sauce
3 Tbsp brown sugar ***Note
1 head iceberg lettuce, halved, cored and thinly sliced
1 Tbsp canola oil, divided
3/4 lb sirloin steak, trimmed of fat and thinly sliced
3 jalapeno or serrano chili peppers, seeded and minced
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From the South Beach Diet Phase 1
Serves 2
Purchase center-cut salmon fillets for this recipe — thinner fillets,
cut from the tail end of the salmon, can too easily overcook on the
grill.

Tip:
Salmon skin cooks to a tasty crispiness, so keep the skin on when
grilling.

1 Tbsp sesame oil
1 Tbsp reduced-sodium soy sauce
2 tsp minced fresh ginger
1 tsp rice wine vinegar
2 center-cut salmon fillets, about 5 oz each
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