Healthy Diabetic Recipes

{Be careful of the sodium for this recipe… Cut down any way
you can… try no salt tomatoes and add your own seasoning
instead. Also, be sure to rinse the canned beans well!
Take care, Gloria}
From Better Homes and Gardens
Makes 5 servings
Start to Finish: 30 minutes

12 oz fresh mild Italian sausage links, sliced 1/2 inch thick
1/4 cup water
1 medium onion, chopped (1/2 cup)
1 tsp bottled minced garlic
1 Tbsp cooking oil
2 15-oz cans white kidney (cannellini) beans, rinsed and drained
2 14 oz cans reduced-sodium chicken broth
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With Sweet and Hot Mustard Sauce
From The Washington Post
4 servings

Sure, you could slather the fish with a prepared mustard, but
the key here is flavor control. A few minutes of tasting and
adjusting allows you to customize the level of heat and herbs.
The sauce will mellow a bit during roasting. Brushing all sides
of the fillets will keep the salmon moist.

For a tender side dish, roast some trimmed asparagus spears,
drizzled with balsamic vinegar or olive oil, while the salmon
is in the oven. Adapted from the upcoming "Quick Fix Meals"
by nutritionist and Food Network host Robin Miller (Taunton
Press, 2007).
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Fiber

From www.whfods.com
This healthy version of sweet n sour is quick and easy with lots
of flavor. The sauce has a sweet flavor without using sugar. Cook
rice while making recipe and 4 people can enjoy this great meal
in just 20 minutes.
Prep and Cook Time: 20 minutes

1/2 medium onion, sliced medium thick
4 medium cloves garlic, pressed
1 Tbsp minced fresh ginger
2 cups small broccoli florets, cut into about 1/2 inch pieces
with no stem for quick cooking
1 lb snapper filet cut into 1 inch pieces (use thick filets)
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Chicken and Asparagus Stir-Fry

1 cup uncooked rice
2 tablespoons vegetable oil
1 pound boneless skinless chicken breasts, cut into
1/2-inch-wide strips
2 medium red bell peppers, cut into thin strips
1/2 pound fresh asparagus,* cut diagonally into 1-inch pieces
1/2 cup bottled stir-fry sauce

Cook rice according to package directions. Keep hot.

Heat oil in wok or large skillet over medium-high heat until hot. Stir-fry
chicken 3 to 4 minutes or until chicken is no longer pink in center.

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Pinto Bean Avocado Dip

1 15 oz. can pinto beans, rinsed, drained
3/4 cup, onion, finely chopped
2 garlic cloves
1/2 jalapeno chili, seeds and veins discarded, minced
3 tbsps. cilantro, finely chopped
1 large tomato, chopped
1/2 medium avocado, peeled, pitted, and chopped
baked tortilla chips

Process beans in food processor or blender until smooth; add onion, garlic,
chili, and cilantro.
Process until blended.
Mix in tomato and avocado.
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From Eating Well Magazine

Makes 4 servings
ACTIVE TIME: 35 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Moderate

A semi-firm cheese that’s nonetheless quite creamy, fontina
melts into pure heaven. Combined with caramelized onions,
fontina becomes a nutty, gooey, irresistible filling for
chicken breasts.

4 tsp extra-virgin olive oil, divided
1 1/2 cups thinly sliced red onion
2 tsp minced fresh rosemary, divided
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From www.diabetesselfmanagement.com
Preparation time: 10 minutes
Marinating time: at least 6 hours
Cooking time: 10–15 minutes

1 cup plain, nonfat yogurt
1 Tbsp finely minced or grated gingerroot
2 large cloves garlic, peeled and minced
1 Tbsp paprika
1 tsp coriander
1 tsp cumin
1 tsp ground black pepper
1/2 tsp cayenne pepper
2 lb boneless, skinless chicken breasts
(4 split breasts)
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From www.diabetesselfmanagement.com
Preparation time: 25 minutes
Baking time: 30 minutes

Filling:
3 Tbsp reduced-calorie stick margarine
1/3 cup all-purpose flour
1/2 tsp salt
1/8 tsp garlic powder
1/8 tsp black pepper
1/2 tsp dried parsley
1/4 tsp dried thyme
2 cups water
3/4 cup skim milk
2 cubes reduced-sodium chicken bouillon
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From www.diabetesselfmanagement.com
Preparation time: 30 minutes
Baking time: 10-15 minutes

1 lb boneless, skinless chicken breasts
10 oz angel hair pasta **Note
1 can (10 3/4 oz) condensed 98% fat-free, 30% less sodium
cream of mushroom soup (such as Campbell’s Healthy Request)
1/2 can (5 3/8 oz) condensed 98% fat-free, 30% less sodium
cream of celery soup (such as Campbell’s Healthy Request)
1/2 cup fat-free sour cream
2 cups fat-free milk
1/4 tsp black pepper
1 can (4 oz) sliced mushrooms, drained
Cooking spray
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From Eating Well Magazine
NUTRITION PROFILE:
Low Carb | Low Sodium | Low Cholesterol | Low Sat Fat | Heart Healthy
Orange juice and cilantro yield a tangy dressing that you’ll want
to have on hand.
Makes 1 1/4 cups
ACTIVE TIME: 10 minutes
TOTAL TIME: 10 minutes

1 cup packed cilantro
1/2 cup extra-virgin olive oil
1/4 cup lime juice
1/4 cup orange juice
1/2 tsp salt
1/2 tsp pepper
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