Healthy Diabetic Recipes

The exchange system forms the backbone of your diabetes meal
plan. Use these exchange lists to ensure variety while maintaining
a proper mix of calories, carbohydrates and other nutrients.

Diet is an essential treatment tool for diabetes. In fact, it’s
often the key to keeping your blood sugar within your target range.
And it doesn’t need to be a struggle. For help making wise food
choices — and avoiding boredom — use the diabetes exchange system.

How it works
In the exchange system, foods are grouped into basic types —
starches, fruits, milk and milk products, meat and meat
substitutes, etc. Within each group, you’ll see how much you
can eat of various foods for the same amount of calories,
carbohydrates and other nutrients. You can exchange or trade
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Tuna Mandarin Roll Ups
Serving Size: 4

Mandarin oranges add sweetness and moistness to ordinary tuna salad.
A touch of curry can be added for the more adventurous or exotic.

Estimated Times
Preparation Time: 15 mins.

1 can (12 ounces) solid white albacore tuna in water, drained
1/4 cup fat-free mayonnaise dressing
1/4 teaspoon curry powder (optional)
1 can (11 ounces) Mandarin orange segments, drained
1/3 cup finely chopped celery
1 can (8 oz.) sliced water chestnuts, drained
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From The Los Angeles Times via the Chicago Tribune
Total time: 25 minutes Servings: 2 to 4

Note: Tai snapper and loup de mer (branzino) are the most
commonly available whole fish; wild striped bass and rockfish
work fine too. Cooking times vary with size.

1/2 oz piece peeled ginger
2 green onions
1 (1 1/4- to 2-lb) whole fish, cleaned
Salt
1 Tbsp soy sauce
1/4 lb pea sprouts or pea shoots
2 tsp sesame oil

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From The Los Angeles Times via the Chicago Tribune
Total time: 45 minutes Servings: 2 to 4

Note: Tai snapper and loup de mer (branzino) are the most
commonly available whole fish; wild striped bass and rockfish
work fine too. Cooking times vary with size.

1 Tbsp butter
1/4 lb prosciutto (about 8 or 9 slices), divided
3/4 lb sliced mushrooms
Salt
1 clove garlic, minced
1 Tbsp minced parsley
1 (1 1/4 - to 2-pound) whole fish, cleaned
3 Tbsp olive oil
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From The Los Angeles Times via the Chicago Tribune
Total time: About 1 hour
Servings: 2 to 4

Note: Whole Tai snapper and loup de mer (branzino) are commonly
available; wild striped bass and rockfish work fine too. Cooking
times vary with size.

2 Tbsp olive oil
1/3 cup minced onion
1 clove garlic, minced
3/4 cup white wine
1 tsp chopped thyme
1/4 tsp crushed red pepper flakes
Salt
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From The Los Angeles Times via the Chicago Tribune
Total time: 30 minutes, plus 30-60 minutes resting time
Servings: 2 to 4

Note: Whole Tai snapper and loup de mer (branzino) are commonly
available; wild striped bass and rockfish work fine too. Cooking
times vary with size.

1 whole fish, cleaned, between 1 1/4-2 pounds
Salt
1 1/2 cups tightly packed fresh basil leaves
1 cup olive oil, divided, plus more for fish

1. Weigh the fish. Measure the salt: For every pound of fish allow
a scant 1 tablespoon coarse salt or 2 teaspoons fine salt. Rub the
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By Robin Mather Jenkins Chicago Tribune Staff Reporter
Preparation time: 40 minutes
Cooking time: 3 hours, 30 minutes
Chilling time: 4 hours
Servings: 15

The beauty of this dish is that it’s actually better the second
day, when you’ve skimmed the hardened fat from the pot. But it’s
delicious cooked and served in one day too.

2/3 cup quartered dried apricots, about 4 ounces
10 cloves garlic
1 Tbsp plus 1 1/2 tsp ground cumin
1 tsp salt
1/2 tsp each: ground cinnamon, freshly ground pepper
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From: Fine Cooking - Issue No. 14 via www.cooking.com
Serves 4

A pairing of pork and pasta. Slices of the honey-mustard-rosemary
pork top pasta tossed with steamed vegetables for a dish full of
flavor and color. Butterflying the tenderloin gives you a larger
surface for the marinade to penetrate and allows you to grill or
broil the meat quickly, keeping it moist and tender. You can also
saute medallions in a skillet or roast the whole tenderloin as
described in the other recipes.

2 Tbsp honey
2 Tbsp mustard
Two 4-inch sprigs fresh rosemary, stems removed, and needles
crushed slightly to release flavor
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From www.webmd.com

Journal as: 1 medium piece of fresh fruit + 1/4 cup of
granola/muesli cereal

Most men LOVE apple pie. This is the lower-calorie version.
With the wonderful crumb topping, they’ll hardly notice there
isn’t any crust.

Crisp Topping:
1/2 cup walnuts
1/2 cup unbleached white flour
1/2 cup whole-wheat flour
3 Tbsp brown sugar
1/4 tsp ground cinnamon
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From www.webmd.com

Journal as: 2 cups hearty stew/chili/starchy soup

My husband loves lamb, and I’m figuring he’s not alone. Here’s
an easy recipe for lamb stew that actually tastes better the
next day! Just whip up a batch, refrigerate it overnight, and
reheat the next day.

8 slices Louis Rich turkey bacon
3 lb boneless lamb shoulder, trimmed of visible fat and
cut into 2-inch pieces
1/4 tsp ground black pepper
1/4 cup all-purpose flour
1/4 tsp salt
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