Healthy Diabetic Recipes

From Eating Well Magazine
Yield: 4 servings
Active Time: 35 minutes
Total Time: 40 minutes
Ease of preparation: Easy

Blueberries have just the right mix of acid and pectin so that
they’re terrific in both sweet and savory dishes. They work
especially well with thyme—so this easy turkey saute can be a
delight whenever the berries are in season. To make this dish
into a meal, dress some quick-cooking barley with lemon and
pepper and offer steamed green beans on the side.

1/4 cup all-purpose flour
3/4 tsp salt, divided
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From Eating Well Magazine
Yield: 4 servings
Active Time: 40 minutes
Total Time: 40 minutes
Ease of preparation: Easy

Here is one simple technique that guarantees juicy results every
time. First, pound the chicken: making it thinner ensures quick
and even cooking. Next, dredge the chicken lightly in seasoned
flour, which helps it turn deep golden brown when sauteed. After
the chicken is cooked, deglaze the skillet with broth, wine or
a little water to make a pan sauce. The liquid loosens the
flavor-boosting browned bits from the bottom of the pan, making
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From Eating Well Magazine
Yield: 4 servings
Active Time: 40 minutes
Total Time: 40 minutes
Ease of preparation: Moderate

In this quick saute, vinegar and sugar are caramelized in the
skillet, forming a deep, richly flavored base for the sauce.
Ginger adds a spicy note that plays against the mild pork
and pear.

4 4-oz boneless pork chops, 1/2 inch thick, trimmed
Salt & freshly ground pepper to taste
2 tsp canola oil
3 Tbsp cider vinegar
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From Eating Well Magazine
Yield: 4 servings
Active Time: 25 minutes
Total Time: 1 hour 20 minutes
Ease of preparation: Easy

Red lentils turn yellow when cooked. Serve over rice.

1/2 cup red lentils, rinsed
1 small onion, chopped
2 tsp curry powder, preferably Madras
1/2 tsp salt
1/4 tsp turmeric
2 cups water
4 plum tomatoes, seeded and chopped, or
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Yield: 16 (2-Tbsp) servings
From: Light and Easy Diabetes Cuisine by Betty Marks

1 (12 oz) package fresh cranberries
3 Tbsp frozen orange juice concentrate
1 tsp no-sugar-added raspberry conserve
1 orange, cut in 8 sections

Rinse cranberries and place in a medium-size saucepan
with a small amount of water. Cook over medium heat,
stirring in next 2 ingredients, until berries are soft.

In a food processor fitted with the metal blade, process
half the cranberries and four orange sections. Repeat
with remaining cranberries and oranges. Chill before
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From: Better Homes and Gardens
Start to Finish: 25 minutes

2 Tbsp extra-virgin olive oil
2 cups fresh baby spinach, chopped
3 oz prosciutto, chopped
1/2 cup fresh basil, snipped
1 6-oz jar marinated artichoke hearts, drained
3 shallots, finely chopped
2 cloves garlic, minced
8 eggs
6 10-inch flour tortillas **Note
1/2 cup purchased basil pesto
1-1/2 cups shredded mozzarella cheese (6 oz) **Note
1 15-oz container refrigerated marinara sauce, heated
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From: Better Homes and Gardens
Makes 6 servings
Start to Finish: 20 minutes

1 15-oz can black-eyed peas, rinsed and drained
1 13-3/4- to 14-oz can artichoke hearts, drained and cut up
1/2 cup torn mixed salad greens
1/4 cup bottled creamy garlic salad dressing
1/4 tsp cracked black pepper
3 pita bread rounds, halved crosswise
1 small tomato, sliced

1. In a medium bowl combine black-eyed peas, artichoke hearts,
mixed greens, salad dressing, and pepper. Line pita bread halves
with tomato slices. Spoon artichoke mixture into pita bread halves.
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From: Better Homes and Gardens
Prep: 25 minutes
Bake: 12 minutes

1 lb fresh or frozen skinless red snapper, grouper, or
ocean perch fillets, about 1/2 inch thick
Salt and black pepper
2 cups sliced fennel bulb
1 cup chopped onion (1 large)
1 cup chopped carrot (2 medium)
2 cloves garlic, minced
1 Tbsp olive oil
2 Tbsp snipped fresh dillweed or 1 1/2 tsp dried dillweed
1/4 tsp salt
1/4 tsp black pepper
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From www.metrokc.gov
Makes 24 servings

4 Tbsp butter
1 onion, chopped
3 cloves garlic, minced
1-1/2 cups button mushrooms, quartered
1 cup slivered almonds
2 Tbsp plain lowfat yogurt
2 Tbsp fresh thyme, chopped
2 Tbsp cilantro, chopped
Salt and pepper, to taste (optional).

1. Heat butter in a large skillet over medium-high heat. Cook onion
and garlic for 2-3 minutes or until they begin to soften. Add
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Yield: 4 servings
From: Light and Easy Diabetes Cuisine by Betty Marks

1 Tbsp virgin olive oil
2 garlic cloves, minced
1 lb new potatoes
1/4 tsp salt
1/4 tsp pepper
1 tsp dried rosemary, crumbled

In a large non-stick skillet, heat oil. Add garlic and
saute about 5 minutes. Cut potatoes into 1-inch pieces.
Add to garlic and sprinkle with salt, pepper and rosemary.
Toss. Increase heat to medium, cover and cook about
15 minutes. Remove cover and cook until potatoes are
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