Healthy Diabetic Recipes

From www.lifescript.com and FoodFit
Known in ancient times as "rimman," the pomegranate has
played an important role in both food history and spiritual
mythology for ages. According to Greek legend, the first
pomegranate trees were brought to Earth by Aphrodite, the
goddess of love. Modern science may have proven the Greeks
technically wrong, but the distinctive taste of this fruit
makes their error understandable…
Serves: 4
Preparation time: 10 minutes
Cooking time: 15 minutes

1 cup peeled, seeded and chopped cucumber
1 cup chopped fresh tomatoes
1/4 cup diced red onion
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Submitted by Jenni Schmidt to eDiets.com
An uncommon combination of cinnamon with garlic and
Italian herbs season this simple chicken dish.
Serves 4 servings
Prep time: 10 minutes
Cook time: 30 minutes
Total time: 40 minutes

4 skinless, boneless chicken breast halves
1 tsp ground cinnamon
2 Tbsp Italian-style seasoning
1 1/2 tsp garlic powder
3 tsp salt
1 tsp ground black pepper

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From: 1,001 Recipes For People with Diabetes
8 Servings (about 2/3 cups each)

1/2 cup brown rice
1/2 cup millet
1/2 cup finely chopped onion
1/4 cup chopped celery
2-3 tsp finely chopped gingerroot
2 cloves minced garlic
1 Tbsp dark sesame, or vegetable oil
2 1/2 cups Oriental broth
1 1/2 cups halved snow peas
1/2 can (6-oz size) sliced water chestnuts, rinsed, drained
1/2 cup thinly sliced green onions and tops
2-3 Tbsp reduced-sodium tamari soy sauce
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Yield: 4 servings
From: The Diabetes Food and Nutrition Bible by Hope Warshaw

2 tsp canola oil
1 small onion, diced
2 cloves garlic, minced
3/4 tsp curry powder
3/4 lb cauliflower florets, coarsely chopped
1 medium russet potato, peeled and diced
2 cups 1% milk
2 cups fat-free, reduced-sodium chicken broth
Salt and pepper to taste

In a stockpot over medium heat, heat the oil.
Add the onion and garlic and saute for 2 minutes.
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From Eating Well Magazine
NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sodium | Low Cholesterol |
Low Sat Fat | Heart Healthy
For an even quicker preparation, try deli roast beef.
Makes 16 pieces
ACTIVE TIME: 10 minutes
TOTAL TIME: 10 minutes
EASE OF PREPARATION: Easy

16 thin slices grilled steak, such as filet mignon (about 8 oz)
1 cup light Boursin cheese, divided
4 oz thinly sliced bell pepper

Spread each steak slice with 1 teaspoon Boursin cheese and
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From Eating Well Magazine
NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sat Fat | High Potassium |
Heart Healthy | Diabetes Appropriate | Healthy Weight
Here’s an American classic, made more elegant with a
full-flavored, summery salsa that’s reminiscent of our
favorite cold Spanish soup.
Makes 4 servings
ACTIVE TIME: 40 minutes
TOTAL TIME: 1 hour
EASE OF PREPARATION: Easy

4 medium yellow tomatoes (1 lb), seeded and finely chopped
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Yield: 12 servings
From: Forbidden Foods Diabetic Cooking by Maggie Powers

1 cup all-purpose flour
1/2 tsp ground nutmeg
1/2 tsp cinnamon
1/4 tsp salt
3/4 cup granulated sugar
3 Tbsp stick margarine, softened
1 egg
2 Tbsp low-fat (1%) milk
2 large baking apples, cored and sliced (3 cups)
1 tsp granulated sugar
1/2 tsp cinnamon

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From The Sugar Solution Diet From Prevention
A simple and delicious recipe. Your stomach and your blood
sugar will thank you!

2 Tbsp hoisin sauce
2 Tbsp water
1 lb turkey breast cutlets
Ground black pepper
1 Tbsp toasted sesame seeds

In a small bowl, stir together the hoisin sauce and water;
set aside.

Rinse the turkey and pat dry with paper towels. Sprinkle
each cutlet with pepper. Coat a large nonstick skillet
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Yield: 6 servings
From: The Diabetes Food and Nutrition Bible by Hope Warshaw

1 Tbsp olive oil
1 medium onion, chopped
3 cloves garlic, minced
3 Tbsp minced green pepper
2 Tbsp unbleached white flour
1 Tbsp ground cumin
2 1/2 cups fat-free, reduced-fat chicken broth
3 cups cooked white navy beans or cannelini beans
1 cup white corn (frozen or fresh)
Salt and pepper to taste
Garnish: 1/4 cup minced parsley

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From: Cooking Light 1998

1/4 cup red wine vinegar
1/4 cup balsamic vinegar
1/4 cup tomato juice
1 Tbsp olive oil
2 tsp Dijon mustard
2 tsp stone-ground mustard
1/4 tsp coarsely ground pepper
4 (4-oz) portobello mushroom caps (about 5 inches wide)
1 Tbsp Cajun seasoning for steak (such as Chef Paul
Prudhomme’s Steak Magic)
2 tsp olive oil
Cooking spray
16 cups gourmet salad greens
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