Healthy Diabetic Recipes

Prep Time: 20 Minutes
Servings: 8 appetizer servings

1/2 cup yellow corn grits
1 1/2 cups chicken broth, divided
2 cloves garlic, minced
1/2 cup (2 oz) crumbled feta cheese
1 red bell pepper, roasted, peeled and finely chopped
Non-stick cooking spray

1. Combine grits and 1/2 cup broth; mix well and set aside. Pour
remaining 1 cup broth into heavy, large saucepan; bring to a boil. Add
garlic and moistened grits; mix well and return to a boil. Reduce heat
to low; cover and cook 20 minutes. Remove from heat; add feta cheese.
Stir until cheese is completely melted. Add red pepper; mix well.
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Yield: 7 servings
From: Forbidden Foods Diabetic Cooking

2 tsp canola oil
1 (3-1/2 lb) chicken, cut up and skinned
1 medium onion, finely chopped
4 stalks celery, finely chopped
1 cup sliced fresh mushrooms
1 medium zucchini, diced
3 cups cooked brown or white rice **Brown is a better choice here!
1/2 cup low-sodium chicken broth
1/2 cup fat-free sour cream
2 tsp fresh thyme or 1 tsp dried
1/2 tsp ground black pepper
1/4 tsp ground allspice
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From Dr. Weil
4 Servings

The marinade in this dish is what gives the chicken such a smooth
flavor. Although it is ideal if the meat can soak in the marinade for
at least 1 hour before cooking to absorb the intricate flavors of the
marinade, if you don’t have time, don’t be discouraged, because the
chicken will still be flavorful. If you are really planning ahead, you
can soak the meat in the marinade for up to two days. Serve this dish
with a side of Spanish Rice and Jicama and Carrot Salad. The flavors
together are very complementary.

Marinade:
Juice from 3 limes
1/4 cup low-sodium soy sauce
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From the South Beach Diet Phase 1

Planning a Father’s Day celebration? This flank steak served over
salad greens makes a perfect main course for all Phases of the South
Beach Diet. Plus, it cooks up so quickly, Dad won’t mind manning the
grill!

Serves 4 - 6

3 large cloves garlic, crushed
2 tsp extra-virgin olive oil
1 flank steak, about 2 lb
Salt and pepper
4 oz (about 6 cups) arugula

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From: Eating Well Magazine
Yield: 4 servings
Active Time: 20 minutes
Total Time: 30 minutes
Ease of preparation: Easy

Every bit as good as the restaurant-appetizer version with no deep
fryer required.

Canola oil cooking spray
1/2 cup whole-wheat flour
1/2 cup all-purpose flour
2 Tbsp cornmeal
1 tsp salt
1/2 tsp freshly ground pepper
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From Dr. Weil
2 Servings

This is a quick pantry dish with intense flavors.

1/2 cup jarred roasted red peppers, cut in strips
1 15-oz can cannellini beans, rinsed and drained
2 cloves garlic, minced
2 Tbsp prepared pesto

1. Mix together red peppers, beans and garlic in a small saucepan. Cook
over low heat until warmed through.

2. Stir in pesto and serve.

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A delicious, more nutritious snack or dessert.

Number of Servings: 6
Serving Size: 1 slice

1 cup reduced-fat whipped topping
3 Tbsp orange juice concentrate, thawed and undiluted
1 medium cantaloupe
6 lettuce leaves
1 cup seedless green grapes, halved

1. Combine the whipped topping and orange juice, mixing well.

2. Cut the cantaloupe into 6 sections, removing the seeds and peel.
Place the cantaloupe on lettuce leaves, spoon grapes over and around
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From the South Beach Diet Phase 2
2 servings

This tuna will make your mouth water. Grilled to absolute perfection
and brushed with a sassy teriyaki-like glaze, this is a recipe that
satisfies the whole family.

2 Tbsp light soy sauce
1 1/2 Tbsp dry sherry or chicken broth
1/2 Tbsp fresh ginger, grated
1 1/2 cloves garlic, minced
2 tuna steaks (5 oz each)
1/2 large mango, peeled and cut into spears
1/2 red bell pepper, quartered lengthwise

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From Denise Austin’s Fit Forever
Summer Salad!
Summer is here, which means so is the heat! Want a refreshing way to
cool off? Try experimenting with different salads! They’re good for
you, and the possibilities are endless. Just be creative and have fun!

Here’s an easy and delicious salad to get you started. Have it for
lunch or dinner!

Avocado, Tomato, and Corn Salad

Makes 2 servings

1/4 chopped Haas Avocado
1/2 cup cherry tomatoes
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2 tablespoons canola oil
1 pound halibut, cod or other firm whitefish fillet, cut into 4 serving pieces
1 teaspoon salt (optional)
1/2 teaspoon ground black pepper
1 small onion, cut into rings or chopped
1 small bell pepper, seeded and chopped (or use 1/2 of two different-colored
peppers)
4 small plum tomatoes, chopped
1 tablespoon jerk-seasoning powder or rub

In large nonstick skillet, heat oil over medium-high heat.
Season both sides of fish with salt and pepper; add fish
to skillet. Cook until underside browns, about 3 minutes.
Turn fish and remove from pan. Reduce heat. Add onion
and bell pepper to skillet; saute about 3 minutes. Stir in
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