Healthy Diabetic Recipes

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

Pimentos and a touch of cayenne enrich a light creamy dressing for a
luxurious but healthful seafood salad that makes a sensational lunch
or light supper.

1/4 cup nonfat plain yogurt
2 Tbsp reduced-fat mayonnaise
2 Tbsp pimientos, rinsed and patted dry
1 small clove garlic, minced
1/8 tsp salt, or to taste
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From Eating Well Magazine
Yield: one 12-inch pizza, for 4 slices
Active Time: 30 minutes
Total Time: 45 minutes
Ease of preparation: Moderate

Broccoli, accented by black olives, makes a delicious–and extra
healthful–pizza topping. As a variation, substitute Canadian bacon
for the olives.

Cornmeal for dusting
12 oz Whole-Wheat Pizza Dough (recipe follows) or other
prepared dough
2 cups broccoli florets, cut into 3/4-inch pieces
1/2 cup diced red onion
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Prep Time: 15 Minutes
Servings: 4

2 tsp oil
4 single chicken breasts (16 oz raw weight) skinned, boned, washed,
cut into 1" strips
5-6 cloves garlic, sliced
2 1/4 cups chicken broth, low-sodium
1/4 cup lemon juice
1/3 cup dry white wine
1/4 tsp salt
Ground black pepper to taste

1. In a large skillet, heat oil to medium high. Stir-fry chicken
strips until well browned on both sides. Remove chicken pieces and set
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Yield: 4 servings
Serving Size: 1 fish fillet, about 3-1/2 oz, with 1/4 cup salsa
From: The New Family Cookbook for People with Diabetes

1 Tbsp olive oil
1 Tbsp fresh lime juice
4 firm fish fillets such as orange roughy
or red snapper (1 pound total), thawed if frozen
1 cup Fresh Salsa (recipe to follow)
1/2 lime, cut into 4 slices

Prepare a charcoal grill, or preheat the broiler and prepare the
broiler pan with non-stick pan spray.

Combine the oil and lime juice; brush over the fish. Grill or boil 4
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From Eating Well Magazine
Yield: 6 servings
Active Time: 35 minutes
Total Time: 35 minutes

Kids love this combination of refried white beans and chicken tenders.
If you’re concerned about making it too spicy, omit the jalapeno.
Serve with extra cheese to sprinkle on top.

2 tsp ground cumin
2 tsp ground coriander
1/4 tsp freshly ground pepper
1/4 tsp kosher salt
1 lb chicken tenders
3 tsp canola oil, divided
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Recipe Tip: Slice the beef in the opposite direction of the lines in
the meat, known as the grain.
Number of Servings: 4
Serving Size: 2 fajitas

1 cooking spray
1/4 lb flank steak, cut against the grain into 2-inch strips
1 tsp canola oil
2 green bell peppers, sliced into thin strips
1 medium onion, sliced into thin strips
1/4 cup water
1/2 Tbsp chili powder
1/4 tsp cayenne pepper
1/4 tsp cumin
1/2 tsp salt
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Prep Time: 5 Minutes
Servings: 4

2 cups acorn squash (cubed)
2 tsp margarine
1 tsp orange rind
1/4 cup orange juice
2 tsp sugar substitute (alternative sweetener like Equal)

Cook squash in small amount of boiling water until crisp-tender and
drain. Melt margarine in saucepan. Add orange rind, juice and sugar
replacement. Cook over low heat until sugar is dissolved. Add squash;
cover. Continue cooking until squash is tender.

Calories: 60
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Yield: About 3 cups (4 servings)
Serving Size: about 3/4 cup lamb plus 1/2 cup rice
From: The New Family Cookbook for People with Diabetes

1 lb lean lamb, well trimmed and cubed
1/2 cup chopped onion
1 clove garlic, minced
1 Tbsp margarine
1 cup homemade or canned beef broth
2 tsp curry powder
3/4 tsp salt
1/4 tsp ground ginger
1 medium tomato, peeled, seeded, and chopped
1 1/2 Tbsp all-purpose flour
1/2 cup grated carrot
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From The Mayo Clinic
Dietitian’s tip:
The American Heart Association recommends two servings of fish every
week. Trout is a good source of omega-3 fatty acids, which help keep
blood from forming clots and protect against irregular heartbeats
that may cause heart attack.

SERVES 4

3 cups cherry tomatoes, halved
1 tsp olive oil
1/4 cup chopped red onion
1/4 cup balsamic vinegar
1 tsp light molasses
1 Tbsp grated lemon zest
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(Not TNT, but looks very good and refreshing.)

Simple Cool Cottage Cheese Salad

1 *20 oz can crushed pineapple, UNDRAINED
1 *large (or two small) boxes raspberry gelatin, DRY
(regular or sugar free)
1 32 oz container cottage cheese (regular or low fat)
1 12 oz container whipped topping, THAWED (regular or lite)

Mix UNDRAINED pineapple, DRY gelatin and cottage cheese together.
Fold in whipped topping.

*Any flavor combination can be used.
It is delicious with mandarin oranges and orange Jell-O.
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