Healthy Diabetic Recipes

From Better Homes and Gardens Diabetic Living
Start to Finish: 10 minutes
Carb Choices: 0
Light sour cream and low-fat yogurt make this dill-and-caper dip
a first-rate snack for diabetic meal plans. To lower fat even
more, try using fat-free sour cream.

1 8-oz carton light dairy sour cream
1/2 cup plain low-fat yogurt
1 Tbsp drained capers, finely chopped
2 tsp snipped fresh dill or thyme or 1/2 tsp dried dill or
dried thyme, crushed
1/2 tsp finely shredded lemon peel
Finely shredded lemon peel (optional)
Snipped fresh dill (optional)
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1 (8 oz) pkg softened cream cheese
1 (6 oz) pkg frozen crab meat (or 6 oz can) or 1 pkg
1 (6 oz) can shrimp
1/4 cup mayonnaise
1/4 cup Miracle Whip Salad Dressing
1 small onion - finely grated
1 Tbsp prepared mustard
1 tsp Tabasco sauce
4 Tbsp parsley flakes

Mix all ingredients thoroughly and chill for at least
one hour. Serve with buttered crackers.

Per Serving (excluding unknown items):
406 Calories, 47g Fat (97.7% calories from fat),
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Recipe created by Chef Ina Pinkney, chef/owner of Ina’s, Chicago,
on behalf of 3-A-Day of Dairy
Makes 4 servings
Prep time: 20 minutes
Cook time: 35 minutes

1 lb lean ground beef
1/2 cup chopped onion
1 cup uncooked whole wheat elbow macaroni (or whole wheat penne or
rotini pasta)
1 medium tomato, chopped
1 (8-oz) can tomato sauce
1/2 tsp seasoned salt, optional
1/8 tsp pepper
1 cup shredded reduced-fat Cheddar cheese
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1 cup plain yogurt
1 cucumber, shredded
2 Tbsp chopped fresh dill weed
1 tsp lemon zest
1 Tbsp extra virgin olive oil
Salt and pepper to taste
4 6oz fillets rainbow trout
1 pinch lemon pepper

In a medium bowl combine the yogurt, cucumber, dill, lemon
zest, olive oil and salt and pepper. Mix well and set aside.

Turn oven broiler on. Coat a broiler pan with non-stick
cooking spray.

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2 lb canned black beans, rinsed and drained
2 Tbsp chopped pimento
2 Tbsp parsley
1 Tbsp plus 1 tsp olive oil
2 Tbsp lemon juice
1 1/2 tbsp water
1/4 tsp dry mustard
1 clove garlic, minced

Combine beans, pimento and parsley in a salad bowl.
Combine remaining ingredients and salt and pepper to
taste in a jar with a tight fitting lid. Shake vigorously.
Pour dressing over beans. Set aside 30 minutes before
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From Better Homes and Gardens Diabetic Living
Prep: 35 minutes
Chill: 1 to 24 hours
Carb Choices: 0
With plenty of kick from a serrano chile pepper, this
tomatillo-and-tomato medley is perfect for serving as a
snack with baked tortilla chips or, another time, as a
relish for broiled fish or chicken.

1/4 cup finely chopped red onion
1/4 cup ice water
2 Tbsp white wine vinegar
4 fresh tomatillos (about 4 ounces)
3/4 cup finely chopped yellow cherry tomatoes
2 plum tomatoes, finely chopped (about 2/3 cup)
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From www.lifescript.com and FoodFit
Serves: 4
Preparation time: 15 minutes

1 14-oz can of hearts of palm
1 cup cherry tomatoes
1 medium red onion
1/2 cup chopped black olives
1 head butter lettuce
1 bottle vinaigrette

1. Drain the hearts of palm and cut crosswise into 1" pieces.

2. Clean the lettuce, tear the leaves into large pieces and
arrange them on four chilled plates.
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Roasted peppers should be a staple of your kitchen cupboard.
They’re a great, healthy way to add instant zest to sandwiches
and salads, and they’re a good complement to meat and poultry.
If buying jarred roasted peppers is taking a toll on your
wallet, try roasting them at home — it takes minimal effort
and you’ll notice (and love!) the difference in their fresh
flavor.

To roast, simply coat each whole pepper with about a teaspoon
of olive oil (a pastry brush comes in handy for this) and roast
in the oven at 450 degrees for about 20 minutes or until the
skin turns black. Take the peppers out of the oven and place
them in a paper bag for about 10 minutes to allow the steam
to loosen the skin. Then simply remove the skin, stem, and
seeds; slice; season with any herbs and spices you like
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From www.lifescript.com and FoodFit
Serves: 8
Preparation time: 20 minutes
Cooking time: 40 minutes

6 chicken breasts with the bone, about 3 lb total
12 cups low-sodium chicken broth
2 cups canned crushed Italian tomatoes
1 large onion, diced
3 carrots, peeled and thinly sliced
3 celery ribs, finely chopped
1 red bell pepper, seeded and diced
8 oz orzo or other small, shaped pasta
4 cups chopped fresh spinach, escarole or kale
1/4 cup chopped fresh parsley
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From Eating Well Magazine
Yield: 4 servings, about 1 1/3 cups each
Active Time: 15 minutes
Total Time: 30 minutes
Ease of preparation: Easy

Smooth silken tofu replaces the eggs in our version of the classic
Greek soup. Add an extra drizzle of olive oil on top of each portion
to give it an extra-luxurious taste.

4 cups reduced-sodium chicken broth
1/3 cup white rice **Note
1 12-oz package silken tofu (about 1 1/2 cups)
1 Tbsp extra-virgin olive oil
1/4 tsp turmeric
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