Healthy Diabetic Recipes

From www.diabetesselfmanagement.com
Preparation time: 15 minutes
Baking time: 10-12 minutes

10-oz, precooked thin pizza crust (such as Boboli)
1 packet (1.6 oz) Knorr Alfredo pasta sauce mix
1 cup skim milk
Half a 10-oz pkg frozen chopped spinach, thawed and well drained
4 oz diced, fully cooked chicken breast (try thawed, frozen
diced chicken breast for convenience)
3/4 cup shredded part-skim mozzarella cheese
2 Tbsp grated Parmesan cheese
1/8–1/4 tsp red pepper flakes

Preheat oven to 400 degrees F. Place pizza crust on a baking
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From Womans Day magazine
Serves 6
Active: 15 min/Total: 1 1/2 hr
Planning Tip: Can be prepared through Step 2 up to 1 day ahead.

1/4 cup plain dry bread crumbs
1 head cauliflower (about 2 1/4 lb), cut in florets (8 cups)
1 medium butternut squash (about 1 1/4 lb), peeled, cut
in half, seeded and cut in 1-in chunks (4 cups)
1/4 tsp pepper
1 jar (16 oz) Alfredo sauce (we used Classico)
4 oz Gruyere cheese, shredded (1 cup)

1. Heat oven to 350 degrees F. Coat a shallow 2-qt baking
dish with nonstick spray. Sprinkle bottom with 2 Tbsp crumbs.
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From www.lifescript.com and FoodFit
A trend-setting Midwestern establishment offering a
progressive take on French cuisine, Chicago’s Tru is
quickly becoming one of the hottest fine dining
experiences in the nation. From senior chef Rick
Tramanto comes this bold experiment in creative
crepe-making that’s sure to delight seafood lovers…
Serves: 6
Preparation time: 5 minutes
Cooking time: 12 minutes

For the crepes:
3/4 cup all-purpose flour
3 tsp sugar
Pinch of salt
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er

{Try using so salt added tomato paste and no pinch of salt
if you are on a low sodium diet. Also, consider the artificial
honey to better improve the nutrition and lessen the sugar
content…just remember the artificial honey can cause
digestive problems! Take Care, Gloria}

From www.lifescript.com and FoodFit
Serves: 4
Preparation time: 15 minutes
Cooking time: 20 minutes

1 cup tomato paste
1/2 cup water
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Published: 01/06/07

SATURDAY, Jan. 6 (HealthDay News) — Adding spices such as basil,
oregano, garlic, curry, and rosemary to your diet can benefit your
health, according to Suzanna Zick, a naturopathic physician and
researcher at the University of Michigan Health System.

"Adding herbs and spices can help you maintain a healthy weight. Plus,
they can help prevent certain cancers, and even lower blood pressure,
control blood sugar and improve cardiovascular health," Zick said in a
prepared statement.

By replacing traditional seasonings like sugar, salt and fat with
herbs and spices, you can improve your overall health — along with
the flavor of your food.
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From Better Homes and Gardens
Prep: 25 minutes
Chill: 1 hour
Bake: 40 minutes

4 cups cold water
1 1/2 cups cornmeal
1 1/4 tsp salt
1 small onion, thinly sliced
1 Tbsp olive oil
4 cups fresh mushrooms, halved
1/4 tsp freshly ground black pepper
3 medium green sweet peppers, roasted and chopped*
3 medium red sweet peppers, roasted and chopped*
1 1/4 cups marinara sauce
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From: Better Homes and Gardens
Start to Finish: 25 minutes

1 cup refrigerated or frozen egg product, thawed, or 4 eggs
1 tablespoon snipped fresh cilantro
Dash salt
Dash ground cumin
Nonstick cooking spray
1/4 cup shredded Monterey Jack cheese with jalapeno chile
peppers, reduced-fat cheddar cheese, or reduced-fat
Swiss cheese, shredded (1 oz)
3/4 cup fresh baby spinach leaves
1 recipe Corn-Pepper Relish (below)

1. In a medium mixing bowl beat egg product, cilantro, salt,
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From Eating Well Magazine
NUTRITION PROFILE: Healthy Weight
Salmon cooks over a bed of lemon and fresh herbs to infuse
it with flavor and keep the fish tender and moist. We like
a blend of thyme, tarragon and oregano, but any of your
favorite herbs will work. Make it a Meal: Serve with grilled
new potatoes tossed in an herb vinaigrette and steamed
green beans.
Makes 4 servings
ACTIVE TIME: 15 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy

2 lemons, thinly sliced, plus 1 lemon cut into wedges for garnish
20-30 sprigs mixed fresh herbs plus 2 Tbsp chopped, divided
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Yield: 5 servings
From: Quick and Easy Low-Carb Cooking by Nancy Hughes

12 oz 96% extra-lean ground beef
1 (15.5 oz) can dark kidney beans
8 ounces frozen mixed pepper stir-fry
1 (14.5 oz) no-added-salt stewed tomatoes
1 (1.25 oz) packet mild taco seasoning mix
1 tsp sugar

Place a saucepot over medium high heat until hot.
Coat pot with cooking spray, add beef, and brown
4 minutes, stirring occasionally.

Place beans and frozen pepper mixture in a colander
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From Eating Well Magazine
This mushroom sauce has such sophisticated flavor, you won’t
believe how easy it is to make. We love the smooth, creamy
texture and nutty, rich taste of fontina cheese when paired
with full-flavored shiitakes. Note: If you can’t find fontina,
substitute another melting cheese, such as Gruyère or Swiss.

Make it a meal: Toss steamed broccolini with olive oil, lemon
juice and salt to serve alongside.

NUTRITION PROFILE: Low Calorie | Low Carb | Low Cholesterol
Makes 4 servings, 2 slices polenta & 3/4 cup sauce each
ACTIVE TIME: 25 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
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