Healthy Diabetic Recipes

From Taste of Homes’ Quick Cooking
"Summers are hot here in Taft, Tennessee, so when the weather is
warm, I try to use my oven as little as possible," says Patsy
Mullins. "Family and friends love this tasty no-bake pie, and
no one can believe it’s not loaded with fat."

Servings: 8
Category: Lower Fat
Method: Chill
Prep: 20 min
Total: 20 min

1 envelope unflavored gelatin
1/3 cup water
1/4 cup lemon juice
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From: 1,001 Recipes For People with Diabetes
Servings: 4
Veal chops are enhanced with a sauce flavored with mushrooms,
herbs and black olives.

4 lean veal chops (about 4 oz each), fat trimmed
1-3 tsp margarine
2 medium onions, chopped
1 lb mushrooms, sliced
1 Tbsp flour
1 Tbsp tomato paste
3/4 cup reduced-sodium fat-free chicken broth
2/3 cup dry white wine
1 tsp herbes de Provence or Italian seasoning
1 small bay leaf
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Yield: Makes 4 cups (8 servings)
From: The New Family Cookbook for People with Diabetes

2 Tbsp margarine
1/2 tsp seasoned salt
2 tsp Worchestershire sauce
1 cup unsweetened oven-toasted rice cereal,
such as Rice Chex or Crispix
1 1/2 cups unsweetened oven-toasted wheat cereal,
such as Wheat Chex
1 cup (1 oz, or about 90) thin pretzel sticks
1/2 cup (1 oz, or about 32) reduced-fat tiny cheese crackers

Preheat the oven to 250 degrees F.
Melt the margarine in a shallow baking pan;
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From: 1,001 Recipes For People with Diabetes
Serves: 4
Fish fillets are cooked on a bed of mushroom-bread stuffing in
this dish. Just add a salad or vegetable, and dinner is served.

1 large onion, chopped
1/2 tsp minced garlic
6 oz mushrooms, sliced
2 Tbsp reduced-sodium fat-free chicken, or vegetable, broth
1 1/2 cups crumb-type seasoned stuffing mix
3 Tbsp grated Parmesan cheese
1 lb lean white fish fillets
1/4 tsp dried basil leaves
Salt and pepper, to taste
1/4 cup dry white wine or chicken broth
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From Eating Well Magazine
Pull out some fresh vegetables and whip up a quick batch of this
easy, make-ahead, creamy ranch-style dressing that kids love. This
dressing is low in saturated fat and sodium and entices kids to keep
on dipping.
Makes 6 servings, 2 1/2 tablespoons dip & 1 cup vegetables each
Active Time: 15 minutes
Total Time: 15 minutes
Ease of Preparation: Easy

1/2 cup nonfat buttermilk
1/3 cup reduced-fat mayonnaise
2 Tbsp minced fresh dill or 2 tsp dried
1 Tbsp lemon juice
1 tsp Dijon mustard
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From Better Homes and Gardens Diabetic Living
Prep Time: 25 mins
Cook Time: 25 mins
Total Time: 50 mins

1 Tbsp olive oil
1 cup onion
1 cup carrots
2 cloves garlic, minced
6 cups broth, reduced-sodium chicken
1 Tbsp basil, fresh
4 cups kale
1/2 tsp salt
1/8 tsp pepper, ground black
1 1/2 cups chicken, breast (cooked)
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From www.lifescript.com and FoodFit
Pop quiz time: What vegetable is the leading crop of the state of
Texas? Nope, it isn’t corn or wheat, but the onion! In fact, the
Lone Star state is the world’s top producer of yellow onions, one
of the key ingredients in this hearty dish. Texans love the sweet
yellow so much, they’re known to eat them like apples…
Serves: 4
Preparation time: 15 minutes
Cooking time: 40 minutes

2 Tbsp olive oil
1 1/4 lb skinless, boneless chicken thighs
Salt to taste
Freshly ground black pepper
1/2 cup white wine
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From www.lifescript.com and FoodFit
Serves: 6
Preparation time: 10 minutes
Cooking time: 20 minutes

1 cup sugar (more or less, depending on taste)
3/4 cup water
4 cups Black Mission figs, stemmed and halved

1. Bring the sugar and water to a boil over high heat. Simmer
for 5 minutes. This will dissolve the sugar and make a syrup.

2. Add the fruit and continue to cook for about 5 to 10 minutes,
until just tender.

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From Eating Well Magazine
These juicy beef rolls are terrific for entertaining because you
can prepare them in the morning and broil them at the last minute.
Pounding the flank steak to 1/8-inch thickness lets the beef cook
through without charring the vegetables.
Low Calorie | Low Carb | Low Sat Fat | High Potassium |
Heart Healthy | Healthy Weight
Makes 4 servings, 4 rolls each
Active Time: 1 hour
Total Time: 1 hour
Ease of Preparation: Moderate

1 lb flank steak, trimmed of fat
1/2 cup reduced-sodium beef broth or chicken broth
3 Tbsp reduced-sodium soy sauce
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From www.lifescript.com and FoodFit
Serves: 6
Preparation time: 10 minutes
Cooking time: 40 minutes

1 Tbsp peanut oil
1/2 cup finely chopped onions
2 cups chopped leeks, well rinsed
1 sprig fresh thyme, or 1/4 tsp dried thyme
Salt to taste
White pepper to taste
About 1 1/2 quarts chicken stock
2 cups peeled potatoes, cut into 1/2" cubes (keep in bowl
of water so they do not discolor)
1 Tbsp chopped, fresh chives
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