Healthy Diabetic Recipes

From the "Dreamfields" site:
Ingredients:
16 ounces Dreamfields Penne Rigate (one box)
2 tablespoons fresh thyme leaves
1 tablespoon chopped fresh chives
2 tablespoons butter, melted
2 tablespoons extra-virgin olive oil
1 teaspoon finely grated fresh lemon rind
2/3 cup finely grated Parmesan cheese
Salt and freshly ground black pepper, to taste
Sprigs of fresh thyme, chives and lemon wedges, for garnish

Directions:

1. Cook the pasta according to package directions.
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leaves of 1 head romaine lettuce, torn in bite-sized pieces
6 oz. fresh spinach leaves, torn in bite-sized pieces
2 cups fresh strawberries, hulled and quartered
1/4 cup loosely-packed, coarsely-chopped flat-leaf parsley
1 tbsp. balsamic vinegar, or to taste
2 tbsps. extra-virgin olive oil
salt and freshly ground pepper

In a large bowl, toss together the lettuce, spinach and strawberries, or arrange
them on 6 individual plates. Sprinkle the parsley on top.
Whisk vinegar and olive oil in a small bowl to blend. Drizzle the dressing over
the salad. Season salad to taste with salt and pepper and serve immediately.
Makes 6 servings.
Calories 62, Fat, 5 g, Carbohydrate 4 g, Protein 1 g, Fiber, 2 g, Sodium 23 mg.

Caribbean Garlic Pork

1/3 cup minced garlic
1 tablespoon stemmed, seeded, minced hot chili pepper
1 teaspoon minced fresh marjoram or fresh thyme
2 teaspoons salt
1/4 teaspoon black pepper
2 tablespoons strained fresh lime juice
2 cups distilled white vinegar
3 pounds boneless lean pork, cut to 1-inch cubes
1/4 peanut oil

Combine garlic, chilies, marjoram or thyme, salt, pepper, lime juice, and
vinegar, mix well. Add pork cubes, mix well. Cover and chill for 2 to 4 days.
Drain well, pat dry. Heat oil in a large skillet, over a medium heat. Add
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From The Sonoma Diet

Broccoli is about as Mediterranean as a vegetable can be. First grown
in Italy, it was spread by the Romans throughout Europe; immigrants
later brought it to America. Raw or cooked, it’s a major player in
The Sonoma Diet. You can eat it in virtually unlimited amounts for
the rest of your life.

You probably won’t need much convincing when it comes to broccoli’s
benefits. Its reputation as one of the world’s healthiest foods is
well established. But did you know that broccoli is one of the best
sources of calcium and vitamin C? Consider this: There’s as much
vitamin C in a serving of broccoli (1⁄2 cup in The Sonoma Diet) as
in an orange. But an orange will set you back 60 or 70 calories —
while that’s not a lot, it’s considerably more than the 20 or so
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From Better Homes and Gardens Diabetic Living
Prep: 20 minutes
Grill: 12 minutes
Makes 2 servings
Carb Choices: 2
Thin rice noodles are made from finely ground rice and water. You’ll
find them in Asian markets or larger supermarkets. In a pinch, you
can substitute dried vermicelli or capellini.

2 Tbsp very finely chopped green onion
1 1/2 tsp grated fresh ginger
3 cloves garlic, minced
1 tsp olive oil
1/8 tsp salt
2 skinless, boneless chicken breast halves (about 10 oz total)
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From The Mayo Clinic
Dietitian’s tip:
Figs are a good source of vitamin B-6 and fiber. Though dried figs
are available year round, the peak season for fresh figs is June
through October.
Low sodium = no more than 140 mg of sodium per serving
SERVES 6

1/4 cup chopped walnuts
12 ripe figs, about 1 pound total weight
2 Tbsp mascarpone cheese or whipped cream cheese
Pinch of ground nutmeg
1/4 cup orange honey or other honey

Put the walnuts in a small, dry frying pan over medium-low heat.
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From The Mayo Clinic
Dietitian’s tip:
Traditionally, ratatouille is a blend of eggplant, onions, zucchini,
bell peppers and tomatoes simmered into a stew with garlic and herbs.
This version adds roasted peppers and grated lemon zest.
SERVES 8

1 eggplant (aubergine), about 1 lb, cut into 1/2-inch cubes
7 tsp extra-virgin olive oil
2 zucchini, about 1/2 pound total weight, cut into 1/2-inch cubes
2 plum (Roma) tomatoes, halved lengthwise
1 yellow bell pepper, roasted and seeded
1 red bell pepper, roasted and seeded
1 shallot, coarsely chopped
1/4 cup balsamic vinegar
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From The Mayo Clinic
Dietitian’s tip:
Cannellini beans are white-colored kidney beans. They’re an
excellent source of folate and a good source of iron and fiber.
Their high-quality protein makes them a great stand-in for meat.

High fiber = at least 5 g of fiber per serving
Healthy carb = whole fruits & vegetables, at least 50% whole grains
and no more than 1 tsp of sugar per serving
Low fat = no more than 3 g of fat per serving
SERVES 8

1 1/4 cups dried cannellini beans, picked over and rinsed, soaked
overnight and drained
3 cups water
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From The Mayo Clinic
Dietitian’s tip:
The secret to this Mediterranean-inspired appetizer is to use
good-quality green olives. Look for a brine-cured version such
as Cerignola, Lucque, Manzanillo, Picholine, Provencal, Sevillano
or Sicilian.

Healthy carb = whole fruits & vegetables, at least 50% whole grains
and no more than 1 tsp of sugar per serving
SERVES 6

3 whole-wheat (whole-meal) pita breads, 6 inches in diameter, each
cut into 8 wedges
1 tsp extra-virgin olive oil
1 shallot, finely chopped
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Fiber

From Eating Well Magazine
Yield: 2 servings
Active Time: 15 minutes
Total Time: 15 minutes

Bacon and blue cheese transform spinach into a stellar side. Popeye
would be jealous.

2 tsp extra-virgin olive oil
1/2 cup thinly sliced red onion
2 cloves garlic, minced
1 10-oz bag fresh spinach (see Ingredient note), tough stems removed
2 strips center-cut bacon, cooked and crumbled
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