Healthy Diabetic Recipes

{I made this with pears instead of apple…it was yummy!
Take care, Gloria}

From The Mayo Clinic
Dietitian’s tip:
Any tart baking apple — such as Granny Smith, R.I. Greening
or Northern Spy — works well in this rustic tart. Serve the
tart with a scoop of fat-free frozen yogurt or a dollop of
light or fat-free whipped topping.
Low sodium = no more than 140 mg of sodium per serving
Serves: 8

For the filling
1/2 cup dried cranberries
1/4 cup apple juice
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From The Mayo Clinic
Dietitian’s tip:
Not a true rice at all, wild rice is the unpolished kernels of
a wild grass native to the Great Lakes area. Wild rice is
cooked differently from true rices — it requires boiling in a
larger quantity of water.
Serves: 8

1/4 cup slivered almonds
3 cups water
1 1/2 cups wild rice, rinsed and drained
1/2 cup dried cranberries
2 Tbsp olive oil
1 Tbsp red wine vinegar
1 Tbsp sugar
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From The Mayo Clinic
Dietitian’s tip:
Here the pork tenderloin is topped with an apple-balsamic vinegar
sauce that complements the mild, slightly sweet taste of the meat.
Serve it with steamed red potatoes, fresh asparagus, whole-wheat
dinner rolls and cubed cantaloupe and watermelon.
Low sodium = no more than 140 mg of sodium per serving
Serves: 4

1 Tbsp olive oil
1 lb pork tenderloin, trimmed of all visible fat
Freshly ground black pepper, to taste
1 cup chopped onion
1/2 cup chopped apple
1 1/2 Tbsp fresh rosemary, chopped
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From The Mayo Clinic
Dietitian’s tip:
Figs — a sweet fruit with soft flesh and tiny edible seeds — are
a good source of iron, calcium and phosphorus. Dried figs are a
good source of fiber. You can eat figs raw, with or without
their peel, or use them in baked goods.
Low sodium = no more than 140 mg of sodium per serving
Low fat = no more than 3 g of fat per serving
Serves: 6

2 large red apples, cored and diced
6 dried figs, chopped
2 ribs of celery, diced
1/2 cup fat-free lemon yogurt
2 Tbsp slivered almonds
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From Fiona Haynes, Your Guide to Low Fat Cooking at about.com

These pear muffins are a delightful fall treat. Cinnamon, ginger
and nutmeg add a nice flavor. As always, these muffins are at
their best warm from the oven, but they freeze well, too.

1 1/2 cups all-purpose flour
1/2 cup whole wheat flour
1/2 cup sugar
1 Tbsp baking powder
1/2 tsp salt
1/2 tsp cinnamon
1/2 tsp ginger
1/4 tsp nutmeg
3/4 cup non-fat milk
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From Fiona Haynes, Your Guide to Low Fat Cooking at about.com

This is a quick and easy low fat skillet meal that can be on
the table in 30 minutes. I use extra-lean ground beef, and
only 8 ounces of it, filling the skillet with plenty of
vegetables to make this hearty supper dish. Enjoy with some
rice or by itself as a one-bowl meal.

1 tsp canola oil
1 stick celery, sliced
3/4 cup finely chopped onion
3/4 cup sliced carrots
3/4 cup green beans, trimmed
3/4 cup mushrooms
1 small zucchini, halved lengthwise and sliced
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From www.lifescript.com & Food Fit
Serves: 4
Preparation time: 20 minutes
Cooking time: 45 minutes

For the apricot sauce:
1/2 cup water
1/4 cup sugar
2 ripe apricots, peeled and pitted
Lemon juice to taste

For the herb roasted Cornish hens:
2 Cornish hens
Salt to taste
Freshly ground black pepper
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Submitted by Dene’ Mitzel to eDiets.com
This is great for those hurried evenings when you don’t have much
time for preparations! Only three ingredients! So quick and easy
to prepare, and tastes so good! This is one of my family favorites!
Serves 4 servings
Prep time: 5 minutes
Cook time: 60 minutes
Total time: 65 minutes

5 pork chops
1/2 cup orange marmalade
1/2 cup soy sauce

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

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From Better Homes and Gardens Diabetic Living
Prep: 30 minutes
Cook: 40 minutes
Carb Choices: 1

1 stalk celery, sliced
1 large onion, coarsely chopped
4 cloves garlic, sliced
1 Tbsp olive oil
3 14-oz cans reduced-sodium chicken broth
2 12-oz cans evaporated fat-free milk
1/2 cup instant flour or all-purpose flour
2 cups reduced-fat shredded cheddar cheese (8 oz)
1/4 tsp ground white pepper (optional)
1/2 cup reduced-fat shredded cheddar cheese (2 oz) (optional)
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Topping:
1/2 cup extra virgin olive oil
4 cloves minced garlic
1 pinch cayenne pepper
2 teaspoons ground cumin
1 teaspoon ground coriander seed
salt, to taste
3 cups whole wheat bread crumbs
1/2 cup chopped fresh basil leaves

2 pounds firm white fish fillets
2 medium, chopped tomatoes
2 cloves minced garlic
1/2 cup chopped fresh parsley
1/4 cup (juice of 2 lemons) lemon juice
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