Healthy Diabetic Recipes

From www.lifescript.com and FoodFit
Also sometimes sold as "mustard cabbage" or "white Chinese
cabbage," bok choy is an interesting and still somewhat
uncommon addition to many American stir-fry recipes. The
tastiest and highest-quality bok choy is usually available
only in the fall and spring, although lesser bok choy is
available year-round…
Serves: 4
Preparation time: 20 minutes
Cooking time: 15 minutes

1/4 cup low sodium tamari
1 Tbsp rice vinegar
2 Tbsp sesame oil
2 Tbsp freshly grated ginger root
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From Denise Austin’s Morning Stretch
Warm Up With Hearty Chicken Soup!
Chicken is an excellent way to keep your diet steady and
predictable. The veggies in this soup add good-for-you
carbs to keep your energy level high!
Makes 12 cups

4 skinless, bone-in chicken breast halves, well trimmed (about 2 lb)
2 large garlic cloves, minced
1 Tbsp chopped fresh thyme
1/4 tsp freshly ground black pepper
1/2 tsp salt, divided
5 cups chicken broth
1 cup water
3 medium carrots, cut into 1" pieces
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From: American Heart Association Cookbook
Servings: 4

2 acorn squash (about 3/4 lb each)
8-oz can pineapple tidbits in their own juice, drained
3 Tbsp raisins (optional)
2 Tbsp light brown sugar
1 Tbsp light margarine, melted
1 tsp freshly grated gingerroot

1. Preheat oven to 400 degrees F. Lightly spray a 13×9x2-inch
baking dish with vegetable oil spray.

2. Cut squash in half. Scoop out and discard seeds. Put squash
halves cut side up in baking dish.
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Yield: Makes 8 servings
From: 1,001 Recipes For People with Diabetes by Surrey Books

2/3 cup brown rice
1/3 cup wild rice
1/2 cup sliced green onions and tops
1/4 cup thinly sliced celery
1-2 Tbsp margarine
2-1/2 cups reduced-sodium vegetable broth
1/2 tsp dried sage or marjoram leaves
1/4 tsp dried thyme leaves
1 large tart, or sweet, apple, peeled, cored, cubed
1/3 cup chopped dried apricots
1/3 cup chopped dried pears
4-6 Tbsp pecan or walnut halves, toasted
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From Eating Well Magazine
Nutrition Profile:
Low Calorie, Low Carb, Low Sodium, Low Sat Fat,
Heart Healthy, Healthy Weight

Give chicken thighs a quick sauté and finish them with a
tarragon-scented sauce. This dish goes well with roasted
new potatoes and Lemon Lovers’ Asparagus. Look for presliced
shiitakes to make preparation of this dish even faster.
Makes 2 servings
Active Time: 35 minutes
Total Time: 35 minutes
Ease of Preparation: Easy

2 boneless, skinless chicken thighs, trimmed of fat
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From Eating Well Magazine
Yield: 2 servings, 1 1/2 cups each
Active Time: 40 minutes
Total Time: 40 minutes
Ease of preparation: Easy

Not your Irish grandmother’s stew, this version was inspired
by flavors from the south of France: figs, green olives and
herbes de Provence. To shorten the cooking time, we use
ground lamb.

8 oz lean ground lamb, preferably leg
1 tsp extra-virgin olive oil
2 Tbsp plus 1 tsp minced garlic, divided
1 tsp herbes de Provence (see Note)
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Submitted by: SHELLERY to allrecipes.com
Rated: 4 out of 5 by 122 members
Prep Time: 15 Minutes
Cook Time: 25 Minutes
Ready In: 40 Minutes
Yields: 6 servings
"Wonderful roasted cauliflower, my 11 year old son loves
this! Add more spices and herbs to suit your taste."

2 Tbsp minced garlic
3 Tbsp olive oil
1 large head cauliflower, separated into florets
1/3 cup grated Parmesan cheese
Salt and black pepper to taste
1 Tbsp chopped fresh parsley
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Submitted by: Beth to allrecipes.com
Rated: 4 out of 5 by 401 members
Prep Time: 10 Minutes
Cook Time: 20 Minutes
Ready In: 30 Minutes
Yields: 6 servings
"Rich, slightly sweet Balsamic vinegar intensifies the
flavors of tomato and herbs in this chicken saute."

6 skinless, boneless chicken breast halves
Ground black pepper to taste
1 tsp garlic salt
2 Tbsp olive oil
1 onion, thinly sliced
1/2 cup balsamic vinegar
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Serves: 8
From: 1,001 Recipes For People with Diabetes by Surrey Books

1 lb asparagus, cut into 2-inch pieces
2 tsp minced garlic
2-3 tsp olive oil
1 can (15 oz) cannellini
or Great Northern, beans, rinsed, drained
1 tsp dried rosemary leaves or Italian seasoning
1 cup canned reduced-sodium vegetable broth
Salt and pepper, to taste
8 oz linguine or thin spaghetti, cooked, warm **Note
1/4-1/2 cup (1-2 oz) shredded Parmesan cheese

Saute asparagus and garlic in oil in large skillet until
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From: Light and Easy Diabetes Cuisine
Serves: 4 (Makes about 1-1/2 cups)

1-1/4 cups canned Italian plum tomatoes, drained
1/4 cup chopped green onions
1 celery stalk, diced
1 tablespoon fresh lime juice
1 teaspoon minced garlic
2 tablespoons chopped fresh parsley or cilantro
1/4 teaspoon hot red pepper flakes
Pepper to taste

1. Coarsely chop tomatoes. Combine all ingredients and chill
before serving.

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