Healthy Diabetic Recipes

Chicken Bundles with Vietnamese Dipping Sauce

1/2 lb. boneless, skinless chicken breasts
6 dried Chinese black mushrooms
1 large or 2 small heads Boston lettuce
1 tablespoon canola oil
2 cloves garlic, minced
2 scallions, minced
1 to 2 jalapeno chilies, minced for a milder dish, seed the chiles before
mincing
2 stalks celery, very finely diced
1/2 cup water chestnuts, very finely diced
1 cup mung bean sprouts
1 tablespoon finely chopped dry roasted peanuts, optional
salt and freshly ground black pepper
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Citrus Steam-Baked Cod

1 1/2 pounds cod fillet
1/4 cup orange juice
2 tablespoons lime juice
1/2 teaspoon cumin
1/2 teaspoon salt
1 small jalapeno pepper, seeds and core removed and flesh minced
2 tablespoons chopped cilantro

Preheat oven to 425 degrees. Coat a baking dish with cooking spray. Lay the
fish flat in the dish.
Combine the orange and lime juices, cumin, salt and minced jalapeno in a bowl.
Pour the mixture over the fish and bake for 10 to 14 minutes, depending on the
thickness of the fish.
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Turkey Cutlets With Lemon Sauce

2 tablespoons flour
1/4 teaspoon paprika
1/2 teaspoon salt
1/8 teaspoon pepper
1 pound turkey breast cutlets, cut in 4 equal pieces
2 teaspoons olive oil
1/2 cup dry white wine
2 tablespoons lemon juice
1/2 cup no-fat, lower-sodium chicken broth
1 tablespoon capers
1 tablespoon butter

Combine the flour, paprika, salt and pepper on a plate. Dredge the turkey
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6 tomatoes, ripe & juicy
salt & freshly ground pepper (optional)
1 pinch oregano, dried or fresh thyme
4 lemon wedges, small

Wash, blanch, peel and chop the tomatoes. Put through a food mill or
sieve directly into a bowl. Add enough ice water to make 4 cups.
Season lightly with salt and pepper (if using them) and herb. Taste,
and enhance the seasonings. Serve cold with a squeeze of lemon juice.
Makes 4 servings.
Calories per c…28…Fat…trace….Carbs…6 g…Sodium…38
mg…Fiber…1 g.
Exchanges…1 milk.

From www.calolive.org Diabetic Info

1 Tbsp Olive oil
4 (4-5 oz each) Boneless, skinless chicken breast halves
2 medium bulbs Fennel, cut into 2-inch wedges
2 Tbsp Thinly sliced garlic
1 lb Plum Tomatoes, quartered and seeded
1 cup California Ripe Olives, whole, pitted
1 cup Low sodium chicken broth
1/2 cup White wine
1 Tbsp Chopped rosemary
Salt and pepper to taste (optional)

In a large high sided, oven proof, sauté pan, heat olive oil over
medium-high heat. Add chicken and brown for 3-4 minutes on each side.
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From www.calolive.org Diabetic Info

4 (5 oz each) Boneless, skinless chicken breasts, pounded thin
Kosher salt and coarsely ground black pepper to taste (optional)
1 Tbsp All purpose flour
2 Tbsp Olive oil
1 (8 oz) pkg Frozen artichoke hearts
1/2 cup White wine
1/2 cup Low sodium chicken broth
2 Tbsp Stone ground Dijon mustard
2 Tbsp Chopped tarragon
1 cup California Ripe Olives, halved

Season chicken breasts with salt and pepper to taste, then sprinkle
with flour.
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Prep Time: 30 Minutes
Servings: 10

Cake
4 eggs, separated
4 Tbsp granulated sugar, divided
1 tsp Sweet’N Low
2 Tbsp water
1 tsp vanilla extract
1/4 cup cake flour
4 Tbsp unsweetened cocoa powder, divided
3/4 tsp baking powder
1/8 tsp salt
1 tsp confectioner’s sugar

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Serves: 4 (Makes 3 cups)
From: The New Family Cookbook for People with Diabetes

1 cup (4 oz) uncooked elbow, small shell, or ziti macaroni
2 Tbsp margarine
2 Tbsp finely chopped shallots or onion
1 Tbsp all-purpose flour
1 cup fat-free milk
3/4 cup (3 oz) shredded reduced-fat sharp Cheddar cheese
1 slice whole wheat bread, crumbled into soft crumbs
1/4 tsp paprika, preferably hot Hungarian
2 Tbsp grated Parmesan or Asiago cheese

Cook the macaroni according to the package directions, omitting
salt; drain well.
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Serves: 6 (Makes 4 cups)
From: The New Family Cookbook for People with Diabetes

1 1/4 cups dried black beans (1/2 lb)
3/4 cup chopped onion
1 cup finely chopped celery
2/3 cup chopped carrot
2 cloves garlic, minced
1 small bay leaf
2 Tbsp chopped fresh parsley
3/4 tsp dried thyme
1/4 tsp salt
1/2 tsp freshly ground pepper
1 Tbsp margarine
2 Tbsp dark rum
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From www.lifescript.com and FoodFit
Serves: 10
Preparation time: 20 minutes
Cooking time: 30 minutes

For the Apricot Cake:
1/4 cup unsalted butter (1/2 stick), at room temperature
2/3 cup sugar
2 large eggs, at room temperature
1 tsp vanilla extract
1 cup flour
1 tsp baking powder
1/2 tsp salt
2 cups 1% milk, at room temperature
Nonstick cooking spray
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