Healthy Diabetic Recipes

From Vital Choices Seafood
Today’s recipes include a simple, smokey appetizer and a delicious
potato side dish.

The potato side dish comes to us from Chef Kathy Casey, who’s been
called a groundbreaker, paving the way for the emergence of female
chefs and Northwest cuisine on a national level.

Although potatoes have taken a beating from Dr. Perricone and others
because of their high glycemic index, we think this recipe passes
nutritional muster for three reasons:

* Potatoes don’t raise blood sugar as rapidly when their fibrous
skins are left in the picture.
* Potato skins are very high in beneficial polyphenol antioxidants.
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Serves: 4
From: 1,001 Recipes For People with Diabetes by Surrey Books

1 pkg (10 oz) salad spinach, rinsed, dried
4 green onions and tops, sliced
4 slices bacon, fried crisp, well drained, crumbled
1 cup fat-free bottled French dressing or sweet-sour salad dressing
1 hard-cooked egg, chopped
Salt and pepper, to taste

Combine spinach, onions, and bacon in salad bowl.
Heat French dressing to boiling in small saucepan;
immediately pour over salad and toss.
Sprinkle egg over salad.
Season to taste with salt and pepper.
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From www.lifescript.com and FoodFit
Serves: 1
Preparation time: 5 minutes
Cooking time: 8 minutes

1 cup water
1/2 cup oatmeal
3 Tbsp dried cherries
1/2 Tbsp chopped walnuts
1 tsp brown sugar

1. Combine the water and oatmeal in a small saucepan.

2. Add the cherries and cook, stirring occasionally, over medium
heat for 7 minutes. Stir in the walnuts.
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From The Sonoma Diet

You know that grains are an important part of The Sonoma Diet
because of their multiple health benefits and ability to satisfy
with few calories. And you probably know by now that they can
also be a versatile and delicious part of your meal options —
but do you know just how versatile they can be? Check out these
cooking tips to get the most out of your grains:

Simmer:
This is the most common way to prepare grains, particularly for
a fluffy side dish. Simply boil the correct amount of water, add
the grains, then cover and simmer until all the liquid is absorbed.
Try not to lift the cover to check for "doneness" because this
releases the steam that has built up in the pot, altering the
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From: Eating Well Magazine
This dish is elegant enough for company, yet easy enough to serve
on a weeknight. Chicken or turkey cutlets could easily substitute
for the veal, if you like.
Yield: 4 servings
Active Time: 45 minutes
Total Time: 45 minutes
Ease of preparation: Easy

1 lb veal cutlets (4-6 cutlets), 1/8-1/4 inch thick
1/2 tsp salt, divided
1/2 tsp freshly ground pepper, divided
1/3 cup all-purpose flour
6 tsp extra-virgin olive oil, divided
2 large leeks, trimmed, washed and thinly sliced
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From Better Homes and Gardens Diabetic Living
Prep Time: 20 mins
Cook Time: 8 mins
Total Time: 28 mins

3/4 cup sugar
1 1/2 tsp cinnamon, ground
1/2 cup butter
3/8 cup fresh or frozen egg product, thawed
1 tsp vanilla
1 cup flour, all-purpose
3/8 cupflour, whole-wheat
1 tsp cream of tartar
1/2 tsp baking soda
1/8 tsp salt
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From Better Homes and Gardens Diabetic Living
Prep Time: 20 mins
Cook Time: 30 mins
Total Time: 50 mins

1 lb fish, salmon fillet
2 Tbsp water
2 Tbsp soy, reduced-sodium
1 Tbsp ginger, fresh
2 tsp oil, toasted sesame
1 Tbsp oil, cooking
1 Tbsp nuts, pistachio

1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels.
Cut fish into 1-inch chunks. Place fish in a resealable plastic
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From www.lifescript.com and FoodFit
Serves: 4
Preparation time: 15 minutes
Cooking time: 10 minutes

1/4 cup light mayonnaise
1 Tbsp chopped fresh basil
1/2 tsp finely minced garlic, optional
Salt to taste
Freshly ground black pepper
1 lb lean ground beef sirloin
4 rehydrated sun-dried tomatoes, finely chopped
4 hamburger rolls
Lettuce leaves, for garnish

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Chipotle Salsa Steak

1 beef top round steak, cut 3/4 to 1 inch thick, 1 pound
1 1/2 cups prepared chipotle salsa
2 medium limes, peel grated, juiced
1/2 teaspoon ground cumin
3 tablespoons chopped fresh cilantro
flour tortillas, warmed, optional
chopped fresh cilantro, optional

Combine salsa, lime peel and juice, and cumin in small bowl. Place beef steak in
food-safe plastic bag. Pour 3/4 cup salsa marinade over steak; turn steak to
coat. Close bag securely and marinate in refrigerator 6 hours or overnight.
Cover and reserve remaining marinade in refrigerator for sauce.
Remove steak from marinade; discard marinade. Place steak on grid over medium,
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Submitted by Jackson to eDiets.com
This low-fat recipe is great for combining leftover turkey and
extra garden vegetables.
Serves 6 servings
Prep time: 15 minutes
Cook time: 0 minutes
Total time: 15 minutes

2 cups sliced cooked turkey
4 radishes, thinly sliced
1 carrot, shredded
1 zucchini, sliced and julienned
1 small onion, chopped
2 Tbsp plain yogurt
1 tsp Dijon-style prepared mustard
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