Healthy Diabetic Recipes

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From Eating Well Magazine
NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sodium | Low Cholesterol |
Low Sat Fat | Heart Healthy | Healthy Weight
Browning butter brings out a mellow nuttiness that complements
the strong flavor of the sprouts. Browned butter can be an
excellent flavor addition to any sauté.
Makes 4 servings, 3/4 cup each
ACTIVE TIME: 10 minutes
TOTAL TIME: 25 minutes
EASE OF PREPARATION: Easy

1 Tbsp butter
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From www.lifescript.com and FoodFit
Serves: 4
Preparation time: 5 minutes
Cooking time: 10 minutes

2 cups Brussels sprouts
Salt to taste
1/4 cup balsamic vinaigrette

1. Place the Brussels sprouts in a large pot of salted
boiling water. Cook until the sprouts are tender, about
5 minutes. Plunge the sprouts into ice water, drain and
cut each sprout in half.

2. Remove from heat, add the balsamic vinaigrette, toss
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From Eating Well Magazine
NUTRITION PROFILE: Healthy Weight
If you like a bit of heat, use hot Madras curry powder
in this recipe. Serve as a light lunch or as an appetizer
before supper.
Makes 6 servings, 1 1/3 cups each
ACTIVE TIME: 40 minutes
TOTAL TIME: 1 hour
EASE OF PREPARATION: Easy

3 Tbsp canola oil
2 tsp curry powder
8 medium carrots, peeled and thinly sliced
4 medium stalks celery, thinly sliced
1 medium onion, coarsely chopped
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From www.diabetesselfmanagement.com
The American Heart Association recommends that people with
coronary heart disease eat fish (particularly fatty fish,
like salmon) at least twice a week. Fatty fish is a good
source of heart-healthy omega-3 fatty acids. This fast,
single-serving salmon recipe can easily help a person up
his fish intake. If winter weather doesn’t permit outdoor
grilling, you can prepare this recipe on an indoor electric
grill or under the broiler in your oven.
Preparation time: 2 minutes
Cooking time: approximately 12 minutes (cooking time may
be increased or decreased depending on the fillet’s thickness)

1/4 tsp olive oil
1 (4-oz) salmon fillet
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From www.lifescript.com and FoodFit
Serves: 36 strawberries
Preparation time: 20 minutes
Cooking time: 10 minutes

2 pints strawberries, stems intact
1 1/2 cups semisweet chocolate
1 tsp canola oil

1. Line 2 baking sheets with parchment or waxed paper.
Wipe the strawberries clean and dry them well with paper
towels.

2. Melt the chocolate with the oil over a double boiler.
Stir until the mixture is smooth and the chocolate is
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{Since the recipe says to use 4 6oz custard cups…
I assume the recipe is 4 servings. Also, using you favorite
healthy carb bread will better the nutrition for you.
Take care, Gloria}
From Diabetic Living Diet
Prep Time: 20 mins
Cook Time: 15 mins
Total Time: 35 mins

Cooking spray
2 cups bread, whole-grain
3 Tbsp cherries, dried
1 Tbsp wheat germ, toasted
2/3 cup milk, fat-free
1/4 cup chocolate, semisweet pieces
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{I see no reason for white sugar in this dish…
Just leave it out… or use Splenda if you wish.
It is also a good fiber dish… too bad the recipe
did not include this and other nutritional info.
Take care, Gloria}

Submitted by Chelsea to eDiets.com
Vegetables lightly sauteed are combined with Mexican-style
stewed tomatoes, green chilies and corn in this recipe
using canned black and kidney beans.
Serves 10 servings
Prep time: 15 minutes
Cook time: 70 minutes
Total time: 85 minutes

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From The Mayo Clinic
Dietitian’s tip: Beans are a good way to add fiber to your
diet, especially soluble fiber. Generally, 1 cup of cooked
beans provides 9 to 13 grams of fiber. The soluble fiber
can help lower blood cholesterol. Beans are also high in
protein, complex carbohydrates and iron.
High fiber = at least 5 g of fiber per serving
Healthy carb = whole fruits & vegetables, at least
50% whole grains and no more than 1 tsp of sugar per serving
Low sodium = no more than 140 mg of sodium per serving
Low fat = no more than 3 g of fat per serving
Serves: 8

1 can (15 oz) unsalted green beans, rinsed and drained
1 can (15 oz) unsalted wax beans, rinsed and drained
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From The Mayo Clinic
Dietitian’s tip: This chili uses leftover turkey meat instead
of ground beef. Light turkey meat is low in fat and cholesterol
and works well as a beef or pork alternative. Dark meat has
more than twice the amount of fat and saturated fat as white
turkey meat.
High fiber = at least 5 g of fiber per serving
Healthy carb = whole fruits & vegetables, at least
50% whole grains and no more than 1 tsp of sugar per serving
Serves: 8

1 lb chopped leftover turkey
1/2 cup chopped onion
2 cups unsalted canned tomatoes
4 cups canned kidney beans, rinsed and drained
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From The Mayo Clinic
Dietitian’s tip: To make a tasty sauce, combine 1/4 cup
fat-free plain yogurt, 2 tablespoons each chopped fresh
mint and basil, and a pinch each of salt and sugar in
a food processor; process until smooth. Serve with the
crab cakes.
Serves: 4

1/2 cup brown basmati rice, rinsed and drained
1 1/2 cups water
1/2 tsp salt
1 tsp sesame oil
1/2 red onion, chopped
1 clove garlic, minced
5 oz fresh lump crabmeat, picked over to remove shell fragments
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