Healthy Diabetic Recipes

From The American Institute for Cancer Research AICR
A Taste of East India
Mulligatawny soup tastes great and packs in many health
benefits at the same time. Those are two good reasons
to try this recipe. A medley of flavors, from chicken
to apple to ginger, will satisfy your appetite and keep
you warm this winter. Phytochemicals from the tomatoes
and antioxidants from the curry are among some of the
cancer fighters in this soup. By substituting low-fat
yogurt for the traditional heavy cream and canola oil
for butter, you can enjoy the soup without worrying
about extra calories and fat.

Mulligatawny Soup

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From www.lifescript.com and FoodFit
Serves: 6
Preparation time: 20 minutes
Cooking time: 45 minutes

3/4 cup chopped frozen spinach
2 Idaho potatoes
3/4 cup egg substitute
1 1/2 cup skim milk
1/4 tsp ground nutmeg
Salt to taste
Freshly ground black pepper
3/4 cup chopped artichoke hearts
1/2 cup feta cheese
1 tsp olive oil
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{The cranberry sauce calls for sugar… if you wish to
use this recipe consider the Splenda Cranberry Sauce
{Recipe below} instead. Take care, Gloria}
From www.lifescript.com and FoodFit
Serves: 4
Preparation time: 20 minutes
Cooking time: 45 minutes

For the cranberry sauce:
1/2 cup water
1/4 cup sugar
1 cup cranberries
Lemon juice to taste

For the herb roasted Cornish hens:
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13g Fiber

From www.lifescript.com and FoodFit
Serves: 4
Preparation time: 10 minutes

2 cups cooked chicken, diced
1 lemon
1/3 cup chopped red onion
3 Tbsp chopped, fresh parsley
2 cups red kidney beans
1/2 cup Roasted Shallot Vinaigrette
12 black olives
1 pint cherry tomatoes
2 large bunches arugula, washed and dried
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From: dLife.com and Chef Becker
Try this delicious chicken recipe provided by dLife’s Chef Becker.
Average Rating: 5 stars
Total Ratings: 2
Difficulty: easy
Servings: 4
Carb Safe: Yes

4 Boneless, skinless chicken breasts, butterflied
and lightly pounded
1 head broccoli, cut up
3 Tbsp ginger, minced
3 Tbsp garlic, minced
1/2 cup scallions, chopped
2 tsp. Safflower oil
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From Diabetic Living Diet
Prep Time: 25 mins
Cook Time: 30 mins
Total Time: 55 mins

2 Tbsp orange juice
1 tsp vanilla
1/4 cup raisins, golden
Cooking spray
1 can pumpkin
1 can milk, fat-free evaporated
1/3 cup sugar, brown (packed)
1 tsp pumpkin pie spice
1/3 cup rolled oats
2 tsp butter
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From Eating Well Magazine
NUTRITION PROFILE: Healthy Weight
Bok choy and shiitake mushrooms are a natural combination
for a quick stir-fry. For a little heat, add a pinch of
crushed red pepper.
Makes 4 servings, about 1 cup each
ACTIVE TIME: 20 minutes
TOTAL TIME: 20 minutes
EASE OF PREPARATION: Easy

1 Tbsp canola oil
3 cloves garlic, chopped
1 2-lb head bok choy, trimmed and thinly sliced
4 cups sliced shiitake mushroom caps (9 oz with stems)
2 Tbsp oyster-flavored or oyster sauce (see Note)
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From The South Beach Diet Phases 2 and 3
Yogurt and sesame oil replace tahini in this hummus, creating
a lighter texture than the norm. If you are on Phase 1,
enjoy the green veggies, cauliflower, cherry tomatoes,
and bell peppers, and simply skip the carrots and pita chips.
PREP TIME: 10 minutes
COOK TIME: 12 minutes
Makes 2 cups and 32 pita chips

8 (6-inch) whole-wheat pitas, cut into 4 triangles each
1 1/2 cups canned chickpeas, rinsed and drained
3/4 cup canned cannellini beans, rinsed and drained
4 sun-dried tomatoes (packed in oil), plus 1 Tbsp of the oil
1 small garlic clove, peeled
1/4 cup nonfat or low-fat plain yogurt
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Beef Tenderloin Stuffed with Lobster

3 whole lobster tails
4 pounds beef tenderloin filet
1 cup butter
2 teaspoons lemon juice
1 teaspoon garlic powder
3 cups white wine
1/4 cup olive oil
1 tablespoon cracked black pepper
1 teaspoon garlic salt

Preheat oven to 425 degrees.
Bring a large pot of water to a boil. Add lobster tails, and cook for 5 to 6
minutes. Remove from water, rinse and remove shells. Cut tail meat in half
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Crab-Salad Vinaigrette

2 heads iceberg lettuce
1/4 cup extra-virgin olive oil
juice of 1 lemon
2 cloves garlic, finely minced
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 scallion, finely sliced
4 red radishes, cut into fine matchsticks
4 cups lump crabmeat
4 cherry tomatoes, cut into quarters

Cut each head of lettuce in half. Lightly trim the rounded end of each half to
create a flat surface for the bowl to stand on. Carefully remove the core of
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