Healthy Diabetic Recipes

Fiber

From The Sonoma Diet
Tender broccoli and sweet bell peppers create a winning combination in
this simple sauté!
Start to Finish: 30 minutes
Makes: 4 servings

2 Tbsp extra-virgin olive oil
4 cups broccoli florets
2 cloves garlic, thinly sliced
1 cup bottled roasted red bell peppers, drained and chopped
1/4 cup chopped, pitted kalamata olives
2 Tbsp chopped fresh flat-leaf parsley
1 green onion, thinly sliced
(more…)

From Eating Well Magazine
Yield: 4 servings
Active Time: 30 minutes
Total Time: 45 minutes

Pork tenderloin with a sweet-and-savory mahogany-colored sauce
is both elegant and easy–ideal for a casual get-together.

Make It a Meal: Serve with quick-cooking barley, roasted
delicata squash and a Pinot Noir.

3 Tbsp Dijon mustard, divided
1/2 tsp kosher salt
1/2 tsp freshly ground pepper
1 lb pork tenderloin, trimmed of fat
(more…)

From Eating Well Magazine
Yield: 4 servings, 3/4 cup each
Active Time: 15 minutes
Total Time: 25 minutes
Ease of preparation: Easy

Broccoli’s impressive nutritional profile (think folate,
vitamins C and A, fiber, phytochemicals) puts it high on
the list of foods to eat more of, an inviting task when
you toss it with crunchy pine nuts, soft, sweet onions
and tangy balsamic vinegar.

3 Tbsp pine nuts or chopped slivered almonds
2 tsp extra-virgin olive oil
1 cup chopped onion (about 1 medium)
(more…)

{This does not specify the amount of noodles for the serving or what
type of noodle. Whole grain or low carb is a better choice if using!
Take care, Gloria}

From Better Homes and Gardens Diabetic Living
Prep: 20 minutes
Cook: 10 to 12 hours (low) or 5 to 6 hours (high)
Carb Choices: 1 1/2
Cooking juices add robust beef flavor to the creamy yogurt sauce
that’s spooned over the meat and noodles. If you’d like to include
a vegetable as part of your meal, try some steamed green beans.

1 2 1/2 to 3 lb boneless beef chuck pot roast
1 Tbsp cooking oil
1/2 cup water
(more…)

From Eating Well Magazine
Yield: 1/2 cup
Active Time: 5 minutes
Total Time: 10 minutes
Ease of preparation: Easy

A spoonful of cheese sauce helps the broccoli (and other vegetables)
go down. This lightened version is thickened with a flour and milk

4 tsp all-purpose flour
1 cup 1% milk, divided
1/2 cup grated sharp Cheddar cheese
1 tsp dry mustard
1/2 tsp sweet paprika
Cayenne pepper to taste (optional)
(more…)

From www.lifescript.com and FoodFit
Serves: 6
Preparation time: 15 minutes
Cooking time: 1 hour

Nonstick cooking spray
1 egg
1/2 cup grated onion
1 cup bread crumbs
1 3/4 lb lean ground beef sirloin
1 cup low-sodium ketchup
1/4 cup chopped fresh parsley
1/4 cup diced green bell pepper
Salt to taste
Freshly ground black pepper
(more…)

From Eating Well Magazine
Yield: 4 servings, about 2 cups each
Active Time: 15 minutes
Total Time: 15 minutes
Ease of preparation: Easy

Mustard, vinegar and chives bring their lively flavors to
this simple salad.

Dressing
2 Tbsp extra-virgin olive oil
1 Tbsp white-wine vinegar or cider vinegar
1/2 tsp Dijon mustard
1/4 tsp sugar
1 Tbsp water
(more…)

Submitted by Deb to eDiets.com
Tofu and tuna blended until smooth and combined with chopped
celery, carrots, onion garlic and a hint of cayenne for kick.
Served hot or cold.
Serves 6 to 6 servings
Prep time: 15 minutes
Cook time: 0 minutes
Total time: 30 minutes

1 (12 oz) pkg silken tofu
1/2 cup red wine vinegar
1 (6 oz) can tuna, drained
1 large stalk celery, chopped
2 carrots, chopped
1 onion, chopped
(more…)

From: www.diabetesselfmanagement.com
Preparation time: 15 minutes
Cooking time: 50-55 minutes
Yield: 2 cups
Serving size: 1/2 cup

1 Tbsp corn oil
1/2 cup chopped onion (about 1 small onion)
1 tsp (or 1 clove) minced garlic
1 lb collard greens, trimmed and chopped (about 2 large bunches)
2 cans (14.5 oz each) fat-free, reduced-sodium chicken broth
1 tsp packed brown sugar
1 1/2 tsp liquid smoke flavoring
1/4 tsp red pepper flakes

(more…)

From Better Homes and Gardens Diabetic Living
Start to Finish: 10 minutes
Carb Choices: 2
Tofu adds both protein and body to this fruity blender drink.
Sip one when you hit a between-meal slump.

1 1/2 cups orange juice, chilled
1/2 of a 12.3-oz package light silken tofu, chilled and drained
1 medium mango, pitted, peeled, and cut up (about 1 cup)
1 cup frozen unsweetened whole strawberries
Fresh mango chunks (optional)
Fresh whole strawberries (optional)
Orange sections (optional)

1. In a blender, combine orange juice, tofu, the cut-up mango,
(more…)