Healthy Diabetic Recipes

From: www.cinnamonhearts.com
This delicious bean soup cooks quickly and can be packed
in a thermos and taken to a football game or fall tailgate
picnic. You can also serve it for a quick lunch or
dinner entrée.
Recipe from: The Diabetes Snack Munch Nibble Nosh Book,
2nd Edition, 2003 by Ruth Glick.

1 medium onion, chopped
1 large celery stalk, minced
1 garlic clove, minced
2 tsp olive oil
3 cups fat-free, low-sodium OR regular chicken broth, divided
1 (15oz) can cannellini beans, rinsed and well drained
1 (8oz) can low-sodium OR regular tomato sauce
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From: www.cinnamonhearts.com

Tex-Mex flavors predominate in this easy layered bake.
It’s great as part of a buffet or when you want to feed
a gang of hungry male snackers.
Recipe from: The Diabetes Snack Munch Nibble Nosh Book,
2nd Edition, 2003 by Ruth Glick.

Bake:
2 cups frozen mixed pepper and onion stir-fry
2 garlic cloves, minced
2 tsp olive oil
1 cup mild salsa
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From: www.cinnamonhearts.com

Here’s a spicy New Orleans-style rice and bean salad.
For best (and healthier) results, use brown rice that
retains its shape after cooking.
Recipe from: The Diabetes Snack Munch Nibble Nosh Book,
2nd Edition, 2003 by Ruth Glick.

1 cup low-sodium or regular stewed tomatoes
1 Tbsp olive oil
1/2 Tbsp cider vinegar
1/2 tsp dried marjoram leaves
1/2 tsp dried thyme leaves
1/4 tsp salt, or to taste (optional)
2 - 3 drops hot pepper sauce
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From: www.cinnamonhearts.com
Many families have an old-fashioned bean soup recipe that’s
been handed down for generations. This one has been
lightened up in fat and sodium Delicious served with
Black Bean Cornbread.
Recipe from: Magic Beans, 1996 by Patti Bazel Geil.

Nonstick cooking spray
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped red bell pepper
2 (15 1/2 oz) cans pinto beans, undrained
1 (14 1/2 oz) can no-added-salt whole tomatoes,
undrained and chopped
1 (4-oz) can diced green chiles, drained
1/2 cup water
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From: www.cinnamonhearts.com
This spicy corn bread goes well with chili or a hearty
bean soup. Recipe from: Magic Beans, 1996 by Patti Bazel Geil.

Nonstick cooking spray
3 cups Bisquick baking mix
1 cup cornmeal
3/4 cup canned black beans, rinsed and drained
3/4 cup shredded low-fat cheddar cheese
1 cup skim milk
1 cup egg substitute (equal to 4 eggs)
2 Tbsp canola oil
1/2 tsp chili powder
1/8 tsp ground cumin
1/2 tsp oregano
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From: www.cinnamonhearts.com
These cookies fill the kitchen with a delicious fragrance
while baking. They taste great fresh from the oven with a
glass of cold skim milk. Recipe from: Magic Beans, 1996
by Patti Bazel.

3/4 cup lentils, uncooked
1 1/2 cups water
1/2 cup egg substitute (equal to 2 eggs)
1/2 cup honey
1/4 cup diet margarine (suitable for baking)
1 tsp vanilla
1/3 cup canned pumpkin
1/2 cup unbleached flour
1 1/2 cups whole wheat flour
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Recipe From: Alton Brown, 2006 with nutrition being found
from the same recipe posted to allrecipes.com
Prep Time: 30 min
Cook Time: 1 hour 10 min
Yield: 4 1/2 dozen
User Rating: 5 Stars

9 1/2 oz whole-wheat pastry flour, approximately 2 cups*
1 tsp baking powder
1 tsp salt
1 1/2 tsp ground cinnamon
1/2 tsp ground allspice
8 oz sugar, approximately 1 cup **Note
6 oz unsalted butter, room temperature, approximately 3/4 cup
1 egg
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From www.lifescript.com and FoodFit
Serves: 6
Preparation time: 15 minutes
Cooking time: 10 minutes

1/2 onion, finely chopped
1 Tbsp olive oil
1 lb chicken livers
Salt to taste
Freshly ground black pepper
1 clove garlic, minced
Zest of 1 lemon
2 tsp minced fresh sage leaves
1 Tbsp capers
1 tsp fresh lemon juice
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From www.lifescript.com and FoodFit
Serves: 8
Preparation time: 30 minutes
Cooking time: 1 hour 30 minutes

3 lb beef stew meat (top round) cut into 2-inch cubes
Salt to taste
Freshly ground black pepper
Flour for dredging
2 Tbsp olive oil
2 small yellow onions, diced
2 cloves garlic, minced
2 sprigs thyme
1 bay leaf
2 cups red wine
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From Eating Well Magazine
NUTRITION PROFILE: Low Calorie | Low Carb | Low Sodium |
Low Sat Fat | Heart Healthy | Diabetes Appropriate |
Healthy Weight
Classic comfort food is yours, in just slightly more than
half an hour. Serve with some crusty whole-grain bread or
Garlic-Tomato Toasts and top with grated Romano or Parmesan cheese.
Makes 2 servings, 2 cups each
ACTIVE TIME: 35 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy

1 Tbsp extra-virgin olive oil
8 oz chicken tenders, cut into bite-size chunks
1 small zucchini, finely diced
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