Healthy Diabetic Recipes

Fiber

From Eating Well Magazine
Yield: 4 servings
Active Time: 30 minutes
Total Time: 2 hours (including 1 1/2 hours marinating time)
Ease of preparation: Moderate

In Mexico, for centuries ceviche has meant ultrafresh fish or
shellfish that’s preserved/marinated/"acid-cooked" in lime juice. My
version here is pretty traditional except that the fish in Mexico
would likely be mackerel or kingfish. Typically it would be marinated
long enough to "cook" through and served in a glass bowl or on a
tostada, rather than nestled into greens.

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3 medium red beets
6 small new potatoes (about 1/2 lbs.)
2 tbsps. red wine vinegar
1 tbsp. whole grain mustard
1 tbsp. canola oil
salt, to taste
freshly ground black pepper, to taste
1 cup frozen green beans, defrosted
1/4 cup finely snipped dill

Cut tops off beets, leaving one inch of stems above tops of beets.
Place beets in a deep saucepan and cover them to a depth of 2 inches with cold
water.
Cook over high heat.
When water boils, reduce heat, boiling gently until beets are easily pierced in
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6 boneless, skinless chicken breasts
1/4 cup tequila or chicken broth
6 ounces frozen limeade concentrate
1 tablespoon grated lime peel
3 cloves garlic, finely chopped

Combine all marinade ingredients in a shallow container and mix well.
Poke each chicken breast a couple times with a fork and place in marinade.
Marinate in the refrigerator for at least one hour.
Spray grill with nonstick cooking spray and heat to medium-high heat.
Remove chicken from marinade and grill 5 to 7 minutes per side or until chicken
is no longer pink in center, brushing occasionally with marinade.
Discard any remaining marinade.
Makes 6 servings.
Calories 337, Fat 3 grams, Cholesterol 137 mg, Sodium 154 mg, Carbohydrate 15
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Steak Pizzaiola
Steak Pizzaiola (pronounced: pete-see-O-la) tops your steak with
some classic pizza toppings such as onions, tomatoes, peppers and
garlic. It makes an elegant presentation.
Prep time: 15 minutes
Cook time: 20 minutes

Ingredients
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground pepper
2 tablespoons olive oil, divided
1 pound Laura’s Lean New York Strip Steaks
1 red bell pepper, thinly sliced
1 yellow bell pepper, thinly sliced
1/2 onion, chopped
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These muffins can be made ahead of time and frozen for breakfast on the go.

1/2 cup oatmeal
1/3 cup oat bran
1 1/3 cups whole wheat flour
2/3 cup wheat germ
2 tbsps. all-purpose flour
2 tbsps. sugar
1 tbsp. baking powder
1/3 tsp. baking soda
2 cups skim milk
1 tsp. vanilla extract
1/2 cup apple sauce
1/2 cup fresh or frozen blueberries

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1 head broccoli
1 tablespoon fresh lemon juice
3 tablespoons fresh basil
3 cloves garlic, peeled
water

Place all ingredients into a blender or food processor and blend into a rough
puree, scrapping sides as needed. Gradually add water to get a thinner
consistency. Can be served as a dip or added to pasta.
Makes 2 to 4 servings.
Calories 96, Fat 1 gram, Cholesterol 0 mg, Sodium 83 mg,
Carbohydrate 18 grams, Protein 10 grams, Fiber 10 grams.
Points 1.

CHICKEN BREASTS WITH GREEN PEPPERCORNS

Yield: 4 servings
Source: "The All New Good Housekeeping Cookbook"

INGREDIENTS

- 1-1/4 pounds skinless, boneless chicken breast halves
- 2 tablespoons all-purpose flour
- 2 tablespoons butter or margarine
- 1 green onion, finely chopped
- 1/2 cup water
- 1/4 cup dry white wine
- 1 tablespoon water-packed green peppercorns, drained
- 2 teaspoons Dijon mustard
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1 package active dry yeast
1 cup warm water (100° to 110°), divided
2 3/4 cups all-purpose flour
2 tablespoons sugar
3/4 teaspoon salt
3 tablespoons reduced-calorie margarine, melted
Butter-flavored cooking spray

Combine yeast and 1/4 cup warm water in a 1-cup liquid measuring cup; let
stand 5 minutes. Combine yeast mixture, remaining 3J4 cup warm water, flour,
sugar, and salt in a large bowl; beat with a mixer at medium speed until
well blended. Cover and chill at least 8 hours.

Punch dough down. Turn out onto a heavily floured surface, and knead 3 or 4
times. Shape dough into 36 (l-inch) balls.
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2 bunches swiss chard
2 tablespoons, plus 1/2 teaspoon salt
8 ounces fresh shiitake mushrooms
3 tablespoons olive oil
1 leek
3 cloves garlic, peeled and chopped
1/4 1/2 teaspoon hot chile flakes, if desired

In a 6 to 8 quart pan over high heat, bring 3 quarts water to a boil.
Meanwhile, rinse chard and remove stems and ribs.
Add 2 tablespoons salt and the chard leaves to boiling water.
Cook until the greens start to soften, 2 to 3 minutes.
Drain, cool, chop, and set aside.
Remove tough stems from mushrooms.
Rinse and thickly slice caps. Set a 10- to 12-inch frying pan over high heat.
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1 6 1/2 ounce can crab meat, drained
1 6 1/2 ounce can tuna in water, drained
1/3 cup reduced-fat mayonnaise
1 tablespoon lemon juice
1 teaspoon hot sauce
2 tablespoons pimento, chopped
1 tablespoon capers

Mix tuna, mayonnaise, lemon juice and hot sauce in blender or food processor.
Add crab, pimentos and capers and pulse-blend until ingredients are evenly
chopped but not pureed. Add salt and pepper to taste.
Pack the pate into a 2 cup mold or bowl of your choice that has been sprayed
with cooking spray. Chill for 24 hours. Unmold onto a serving plate and garnish
with parsley and lemon. Serve with reduced-fat crackers.
Makes 8 servings.
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