Fast and Simple Diabetic Menus

Source: Fast and Simple Diabetes Menus
Author: Betty Wedman-St. Louis, Ph.D., R.D., C.N.S.

Keeping a diet that meets the strict nutritional requirements of diabetes can be difficult and time-consuming, but it is a critical part of maintaining a healthy lifestyle. You need meals that you can prepare quickly with little fuss and even less guesswork. A 7 day meal plan with recipes is provided for you.

Beverage List

Water
Club Soda
Diet Soda
Coffee
Drink Mix Sugar-free
Tea
Tonic Water Sugar-free
Boullion Low-sodium

BreakfastPoached egg on toast
Strawberries
Beverage (See Beverage List)Lunch

Black Bean Soup (See Recipes Day 1)
Tomato and Cucumber Salad
Pineapple Bread (See Recipes Day 1)
BeverageDinner

Grilled Pork Skewers (See Recipes Day 1)
Buttered Noodles
Garlic Sauteed Spinach and Onions (See Recipes Day 1)
Bananas Flambe with Frozen Yogurt (see Recipes Day 1)
Beverage

Black Bean Soup

Ingredients:

1 15-ounce can black beans, undrained
1 medium onion, chopped
1 clove garlic, minced
1/2 tsp ground cumin
2 fresh tomatoes, seeded and chopped
2 tbsp chopped fresh cilantro
salt and pepper to tasteDirections:

Combine beans, onion, garlic, cumin, and tomatoes in large saucepan. Cook 15 to 20 minutes over medium heat until onion is tender. Stir occasionally, and add water as needed to prevent sticking. Remove from heat. Cool. Puree half of soup in blender or food processor until smooth, and return it to saucepan. If soup is too thick, add water to desired consistency. Reheat soup. Sprinkle with cilantro, salt, and pepper just before serving.

Makes 4 Servings.

Dietary Exchanges: 1 Starch

Nutrients Per Serving:
92 Calories
4 g Protein
11 g Carbohydrates
1 g Fat
67 mg Sodium (no salt added)
0 mg CholesterolPineapple Bread

Ingredients:

1/3 c sugar
1/3 c vegetable oil
2 eggs
2 c all-purpose flour
1 tbsp baking powder
1 c crushed pineapple in juice, undrainedDirections:

Preheat oven to 350 degrees. Beat together sugar, vegetable oil, and eggs. Add flour, baking powder, and pineapple with juice. Mix well. Pour into oiled 9" x 5" loaf pan. Bake 50 to 55 minutes, or until toothpick inserted into center comes out clean. Cool in pan 5 minutes on wire rack. Remove from pan. Cool completely before slicing.

Makes 12 Servings.

Dietary Exchanges: 1 Starch, 1 Fruit, 1 Fat

Nutrients Per Serving:
98 Calories
2 g Protein
16 g Carbohydrate
4 g Fat
103 mg Sodium
0 mg CholesterolGrilled Pork Skewers

Ingredients:

1 pound thick-cut pork chops
10 to 12 fresh bay leaves or basil leaves
1 tbsp olive oilDirections:

Heat grill with rack about 4 inches from heat. Cut pork into 1-inch cubes. Skewer meat alternately with bay leaves or basil leaves. Baste with olive oil, and grill 4 to 5 minutes on each side. Remove from heat and serve.

Makes 2 Servings.

Dietary Exchanges: 4 Lean Meats

Nutrients Per Serving:
227 Calories
29 g Protein
0 g Carbohydrates
16 g Fat
108 mg Sodium
114 mg CholesterolGarlic Sauteed Spinach and Onions

Ingredients:

1 tsp olive oil
1 tsp butter or margarine
3 c chopped fresh spinach leaves, stems removed
1 onion, chopped
1 clove garlic, mincedDirections:

Heat olive oil and butter in saucepan over medium heat. Add spinach, onion, and garlic. Saute until spinach is limp and tender. Serve hot.

Makes 2 Servings.

Dietary Exchanges: 1 Vegetable and 1 Fat

Nutrients Per Serving:
67 Calories
1 g Protein
6 g Carbohydrates
7 g Fat
31 mg Sodium
3 mg Cholesterol (with butter)Bananas Flambe with Frozen Yogurt

Ingredients:

4 small, ripe bananas, peeled
1tbsp margarine or butter
1 tbsp brown sugar
1/2 tsp ground cinnamon
1/2 to 1 tsp pure rum extract
2 c low-fat frozen yogurtDirections:

Cut bananas into slices. Melt margarine in skillet over medium heat. Add banana slices, sugar, and cinnamon. Saute until bananas are browned. 4 to 5 minutes. Remove from heat. Stir in rum extract. Divide warm bananas and sauce equally among 4 dessert dishes. Top each serving with 1/2 cup frozen yogurt.

Makes 4 Servings.

Dietary Exchanges: 1/2 Low-fat Milk, 2 Fruits, 1 Fat

Nutrients Per Serving:
194 Calories
3 g Protein
28 g Carbohydrates
6 g Fat
89 mg Sodium
15 mg Cholesterol

BreakfastWhole-Grain Ready-to-Eat Cereal
Almond Milk
Banana
BeverageLunch

Veggie Roll-Ups (See Recipes Day 2)
Apple
BeverageDinner

Savory Garlic Shrimp (See Recipes Day 2)
Lentil Salad (See Recipes Day 2)
Stir-Fried Collards (See Recipes Day 2)
Double Chocolate Cupcakes (See Recipes Day 2)
Beverage

Veggie Roll-Ups

Ingredients:

2 large flour tortillas
1/2 c hummus or crumbled feta cheese
2 green onions, finely chopped
1/2 c shredded lettuce
1/2 large cucumber, seeded and choppedDirections:

Spread tortillas with hummus, or sprinkle with cheese. Top with onions, lettuce, and cucumber. Roll up and serve.

Makes 2 Servings.

Dietary Exchanges: 2 Starches, 1 Medium-Fat Meat, 1 Vegetable

Nutrients Per Serving:
234 Calories
6 g Protein
31 g Carbohydrates
7 g Fat
159 mg Sodium
19 mg Cholesterol (with feta cheese)Savory Garlic Shrimp

Ingredients:

1 tbsp lemon pepper oil
1 lb fresh shrimp, peeled, or frozen shrimp, thawed
2 tbsp chopped green onion
1 tbsp chopped fresh parsleyDirections:

Heat oil in skillet over medium heat. Add shrimp and onion. Saute, stirring constantly, until shrimp are pink and tender. Just before serving, top with parsley.

Makes 3 Servings.

Dietary Exchanges: 3 Lean Meats

Nutrients Per Serving:
157 Calories
19 g Protein
1 g Carbohydrates
6 g Fat
174 mg Sodium
156 mg CholesterolLentil Salad

Ingredients:

1/2 c brown or green lentils
2 c water
1 bay leaf
1 tsp fresh thyme leaves or 1/4 tsp dried thyme
2 plum tomatoes, chopped
1/2 c chopped celery
1/2 c chopped green or yellow bell pepper
3 tbsp low-fat vinaigrette salad dressing
1/2 tsp dijon mustardDirections:

Combine lentils in saucepan with water, bay leaf, and thyme. Cook over medium heat 12 to 15 minutes, or until tender. Stir occasionally. While lentils cook, combine tomatoes, celery, pepper, salad dressing, and mustard in mixing bowl. Drain lentils. Discard bay leaf. Add lentils to ingredients in bowl. Toss gently. Serve hot or cold.

Makes 2 Servings.

Dietary Exchanges: 1 Starch, 1 Vegetable, 1 Fat

Nutrients Per Serving:
190 Calories
14 g Protein
24 g Carbohydrates
8 g Fat
58 mg Sodium
0 mg CholesterolStir-Fried Collards

Ingredients:

1 bunch (about 1 lb) fresh collard greens
1 tbsp vegetable oil
2 small cloves garlic, chopped fine
1 to 2 tsp oyster sauce
freshly ground pepper to tasteDirections:

Steam collard greens just till tender. Heat wok and add oil. Stir-fry garlic until lightly brown. Add greens and oyster sauce. Stir constantly to blend ingredients. Serve immediately with freshly ground pepper.

Makes 2 Servings.

Dietary Exchanges: 1 Vegetable, 1 Fat

Nutrients Per Serving:
51 Calories
1 g Protein
4 g Carbohydrates
7 g Fat
67 mg Sodium
0 mg CholesterolDouble Chocolate Cupcakes

Ingredients:

1 box (18 1/4 ounces) devil's food cake mix
1 c water
3 eggs
1/3 c vegetable oil
1/2 c semisweet chocolate pieces
2 tbsp unsweetened cocoa powder
1/4 c no-calories sweetener, such as SplendaDirections:

Preheat oven to 350 degrees. Line muffin pan with paper baking cups. Prepare cake mix according to package directions, using the water, eggs, and vegetable oil. When batter is smooth, stir in chocolate pieces. Pour into cupcake pan. Bake 12 to 15 minutes, or until toothpick inserted into center comes out clean. Cool. Mix together cocoa and sugar substitute. Sprinkle on cupcakes.

Makes 24 Cupcakes.

Dietary Exchanges: 2 Carbohydrates (or 1 Starch + 1 Fruit), 2 Fats

Nutrients Per Serving:
281 Calories
3 g Protein
31 g Carbohydrates
13 g Fat
237 mg Sodium
32 mg Cholesterol

BreakfastPeach Smoothie (See Recipes Day 3)
Bran Muffin
BeverageLunch

Tuna Salad Submarine Sandwich
Potato Chips
Orange Wedges
BeverageDinner

Chicken in Fragrant Spices (See Recipes Day 3)
Warm Potato Salad (See Recipes Day 3)
Green Bean Salad with Tomatoes (See Recipes Day 3)
Cherry Cobbler (See Recipes Day 3)
Beverage

Peach Smoothie

Ingredients:

1 fresh peach, peeled and pit removed, or 10 frozen peach slices (unpeeled nectarine maybe substituted.)
1/2 c low-fat milk
1 tbsp frozen orange juice concentrate
artificial sweetener (optional)
4 to 6 ice cubesDirections:

Combine peach, milk, orange juice concentrate, and artificial sweetener (if desired) in blender or food processor. Cover and blend until smooth. Gradually add ice cubes and blend until smooth.

Makes 1 Serving.

Dietary Exchanges: 2 Fruits, 1/2 Milk

Nutrients Per Serving:
157 Calories
4 g Protein
27 g Carbohydrates
2 g Fat
61 mg Sodium
16 mg CholesterolChicken in Fragrant Spices

Ingredients:

1 lb boneless, skinless chicken breasts
2 garlic cloves, sliced thin
1 tsp ground ginger
1 tsp ground cumin
1/4 tsp ground turmeric
1/4 c low-fat plain or vanilla yogurtDirections:

Prepare grill or preheat oven to 350 degrees. Make three to four diagnal slashes in each chicken breast. Stuff slices of garlic into each slash. Combine ginger, cumin, and turmeric in small bowl. Rub mixture onto surface of each chicken breast. Grill or bake 4 to 5 minutes, turn each piece, and continue cooking 4 to 5 minutes, or until chicken is tender. Just before serving, top each chicken breast with 1 tablespoon yogurt.

Makes 4 Servings.

Dietary Exchanges: 3 Lean Meats

Nutrients Per Serving:
148 Calories
24 g Protein
1 g Carbohydrates
9 g Fat
62 mg Sodium
92 mg CholesterolWarm Potato Salad

Ingredients:

1 1/2 lb potatoes, chopped
2 tbsp olive oil
2 scallions, trimmed and thinly sliced
1/2 tsp salt
1/4 tsp paprikaDirections:

Bring a saucepan of water to a boil and add potatoes. Boil potatoes until fork-tender. Drain in colander. Let rest until cool enough to handle, about 15 to 20 minutes. Peel off skins, and slice 1/2 inch thick. Arrange potatoes on plate. Drizzle with olive oil; sprinkle with scallions, salt, and paprika. Serve immediately.

Makes 4 Servings.

Dietary Exchanges: 1 Starch, 1 Fat

Nutrients Per Serving:
148 Calories
2 g Protein
18 g Carbohydrates
8 g Fat
197 mg Sodium
0 mg CholesterolGreen Bean Salad with Tomatoes

Ingredients:

1/2 lb green beans
1 medium tomato, cut into wedges
1/4 c low-fat vinaigrette salad dressingDirections:

Steam green beans until tender. Cool. Place green beans and tomato wedges on salad plate. Pour salad dressing over vegetables.

Makes 3 Servings.

Dietary Exchanges: 1 Vegetable, 1 Fat

Nutrients Per Serving:
66 Calories
1 g Protein
4 g Carbohydrates
4 g Fat
52 mg Sodium
0 mg CholesterolCherry Cobbler

Ingredients:

1/3 c sugar
2 tbsp margarine or butter, softened
1/2 c all-purpose flour
1/2 tsp baking powder
1/2 tsp baking powder
1/2 tsp ground cinnamon
1/4 c low-fat milk
2 1/2 cups fresh sweet cherries, pittedDirections:

Preheat oven to 350 degrees. Beat sugar, margarine, flour, baking powder, cinnamon, and milk in mixing bowl. Place cherries in lightly oiled 9-inch square baking pan. Spread flour mixture over cherries. Bake 25 to 30 minutes, or until crust is brown. Serve warm.

Makes 4 Servings.

Dietary Exchanges: 2 Carbohydrates (or 1 Starch + 1 Fruit), 1 Fat

Nutrients Per Serving:
218 Calories
3 g Protein
41 g Carbohydrates
8 g Fat
203 mg Sodium
15 mg Cholesterol

BreakfastOatmeal
Low-fat Milk
Blueberries
BeverageLunch

Zippy Dip (See Recipes Day 4)
Crackers or muffin
Raw vegetables
Mushroom-Barley Stew (See Recipes Day 4)
BeverageDinner

Cajun Stir-Fry (See Recipes Day 4)
Rice
Root Beer Float Cake (See Recipes Day 4)
Beverage

Zippy Dip

Ingredients:

8 ounces low-fat cream cheese
2 tbsp finely chopped green onion
1 to 2 tsp prepared mustard
1 tsp horseradish (optional)
1/2 tsp garlic powder
1 to 2 tsp low-fat milk, if neededDirections:

In a blender, blend together thoroughly cream cheese, green onion, mustard, horseradish (if desired), and garlic powder. Add 1 to 2 tsp low-fat milk, if needed, to blend smooth. Serve with raw vegetables and/or crackers.

Makes about 1 cup (4 1/4-cup Servings).

Dietary Exchanges: 1 Fat

Nutrients Per Serving:
64 Calories
1 g Protein
1 g Carbohydrates
6 g Fat
74 mg Sodium
2 mg CholesterolMushroom-Barley Stew

Ingredients:

1 lb fresh mushrooms
1/4 c olive oil or vegetable oil
1 medium onion, peeled and chopped
2 cloves garlic, peeled and chopped
2 stalks celery, diced
2 carrots, peeled and chopped
1 quart water
1 c barley
1/4 c chopped fresh parsley
salt and pepper to tasteDirections:

Wash and thinly slice mushrooms. Heat oil in large saucepan. Add mushrooms, onion, and garlic. Saute until soft. Add celery, carrots, water, and barley. Heat to boiling, stirring frequently. Lower heat, and simmer, covered, until barley is tender, about 30 to 40 minutes. Just before serving, sprinkle with parsley, and season with salt and pepper.

Makes 6 Servings.

Dietary Exchanges: 2 Starches, 1 Lean Meat, 1 Vegetable

Nutrients Per Serving:
241 Calories
14 g Protein
41 g Carbohydrates
4 g Fat
187 mg Sodium (with no salt added)
0 mg CholesterolCajun Stir-Fry

Ingredients:

1 tbsp vegetable oil
1 lb shrimp, shelled and deveined
1 14-ounce bag frozen broccoli florets
1/2 c chopped onion
1 tbsp cajun seasoningDirections:

Preheat wok. Add oil and shrimp. stir-fry until shrimp are pink. Stir in broccoli, onion, and cajun seasoning. Stir-fry 3 to 5 minutes until vegetables are tender. Serve over rice.

Makes 3 Servings.

Dietary Exchanges: 4 Very Lean Meats, 2 Vegetables, 1 Fat

Nutrients Per Serving:
219 Calories
27 g Protein
12 g Carbohydrates
7 g Fat
674 mg Sodium
137 mg CholesterolRoot Beer Float Cake

Ingredients:

1 box (18 1/4 ounces) white cake mix
1 3/4 c sugar-free root beer
1/4 c vegetable oil
2 eggs
1 envelope dry whipped topping mixDirections:

Preheat oven to 350 degrees. Grease and flour 13" x 9" baking pan. Beat together cake mix, 1 1/4 cups root beer, vegetable oil and eggs about 2 minutes, or until batter is smooth. Pour into baking pan. Bake 30 to 35 minutes, or until toothpick inserted into center comes out clean. Cool completely on wire rack. Prepare frosting by combining whipped topping mix and remaining 1/2 cup root beer in mixing bowl. Beat until stiff peaks form. Frost cake. Store in refrigerator.

Makes 12 Servings.

Dietary Exchanges: 2 Carbohydrates (or 1 Starch + 1 Fruit), 2 Fats

Nutrients Per Serving:
251 Calories
3 g Protein
34 g Carbohydrates
11 g Fat
297 mg Sodium
59 mg cholesterol

BreakfastFrench Toast (See Recipes Day 5)
Low-sugar Syrup
Crisp bacon
BeverageLunch

Sweet Potatoes over Rice (See Recipes Day 5)
Tossed Vegetable salad
Low-fat salad dressing
BeverageDinner

Spice-Rubbed Pork Chops (See Recipes Day 5)
Apple-Mango Chutney (See Recipes Day 5)
Parsley boiled potatoes
Green Beans
Fruit Surprise Dessert (See Recipes Day 5)
Beverage

French Toast

Ingredients:

1 egg
1/4 c low-fat milk
1/2 tsp sugar
1/4 tsp ground cinnamon
2 slices french bread, 1 inch thick
1 tsp margarine or butterDirections:

Beat egg, milk, sugar, and cinnamon in bowl. Soak bread in mixture until saturated. Melt margarine in skillet. Cook bread slices over medium heat until golden brown on each side, about 10 minutes. Serve hot with fruit, low-sugar syrup, or powdered sugar.

Makes 1 Serving.

Dietary Exchanges: 1 Medium-Fat Meat, 2 Starch, 1 Fat

Nutrients Per Serving:
297 Calories
10 g Protein
35 g Carbohydrates
6 g Fat
172 mg Sodium
91 mg CholesterolSweet Potatoes Over Rice

Ingredients:

1 lb sweet potatoes, peeled
1 tbsp vegetable oil
1 small onion, chopped
1 clove garlic, minced
1 c coconut milk
1/2 c frozen green peas, thawed
2 c hot cooked basmati rice (or other white rice)
2 tbsp chopped fresh cilantroDirections:

Cut sweet potatoes into 1/2-inch chunks. Cover with water and heat to boiling. Cook over medium heat until tender. Heat oil in skillet. Add onion and garlic. Saute until tender. Add coconut milk, drained sweet potatoes, and peas. Simmer 10 to 15 minutes to blend flavors. Place hot rice on plates. Top with potato mixture. Sprinkle with cilantro before serving.

Makes 4 Servings.

Dietary Exchanges: 2 Starches, 2 Fats

Nutrients Per Serving:
271 Calories
4 g Protein
36 g Carbohydrates
13 g Fat
69 mg Sodium
0 mg CholesterolSpice-Rubbed Pork Chops

Ingredients:

1 tbsp hot Hungarian paprika
1/2 tsp ground ginger
1 tsp ground cinnamon
1/4 tsp ground cloves
4 4-ounce bone-in pork chops
1 tbsp vegetable oilDirections:

Preheat oven to 400 degrees. In small bowl, combine paprika, ginger, cinnamon, and cloves. Rub one side of each chop with spice mixture. Place medium-size ovenproof skillet over high heat, and add oil. When oil smokes, place chops in skillet, rubbed side down, and sear meat 30 seconds. Turn chops over. Place pan in oven until interior temperature of meat reaches 160 degrees, about 10 minutes. Serve with Apple-Mango Chutney (see below).

Makes 4 Servings.

Dietary Exchanges: 3 Lean Meats

Nutrients Per Serving:
174 Calories
26 g Protein
2 g Carbohydrates
5 g Fat
81 mg Sodium
98 mg CholesterolApple-Mango Chutney

Ingredients:

1 tbsp vegetable oil
2 tbsp finely chopped onion
1 tbsp grated fresh gingerroot
1 apple, peeled, cored, and diced
1 ripe mango, peeled, pitted and diced
1/4 c apple juice
1 tbsp finely chopped fresh cilantroDirections:

Place oil in saucepan over high heat. Add onion and ginger. Saute until softened, 2 to 3 minutes. Stir in apple, mango and apple juice. Saute 3 minutes till fruit is soft. Pour into bowl. Cool. Fold in cilantro. Serve with Spice-Rubbed Pork Chops (see above).

Makes about 4 Servings (1/2 c, as relish with meat dishes).

Dietary Exchanges: 1 Fruit

Nutrients Per Serving:
93 Calories
1 g Protein
21 g Carbohydrates
2 g Fat
141 mg Sodium
0 mg CholesterolFruit Surprise Dessert

Ingredients:

1 c fresh seedless grapes, halved
1 c fresh blueberries
1 c fresh strawberries, halved
1 c chopped fresh peaches
1/2 c brown sugar
2 c low-fat vanilla yogurtDirections:

In shallow 9" x 12" glass dish, combine grapes, blueberries, strawberries, and peaches. Mix gently. Sprinkle brown sugar over fruit. Top with yogurt. Cover and refrigerate 2 to 3 hours or overnight. To serve, gently stir fruit and spoon into sherbet glasses.

Makes 4 Servings.

Dietary Exchanges: 2 Fruits, 1/2 Milk

Nutrients Per Serving:
176 Calories
5 g Protein
27 g Carbohydrates
4 g Fat
147 mg Sodium
22 mg Cholesterol

BreakfastApplesauce-Bran Cereal Muffins (See Recipes Day 6)
String mozzarella cheese
Orange juice
BeverageLunch

Hamburger on bun
Lettuce and tomato
Munch Mix (See Recipes Day 6)
BeverageDinner

Polynesian Turkey Kabobs (See Recipes Day 6)
Buttered noodles
Steamed broccoli
Berries Macedonia (Fruit Compote) (See Recipes Day 6)
Beverage

Applesauce-Bran Cereal Muffins

Ingredients:

3/4 c all-purpose flour
2 tsp baking powder
1 c raisin bran cereal
1/2 c low-fat milk
1/4 c unsweetened applesauce
1 egg
2 tbsp vegetable oilDirections:

Preheat oven to 400 degrees. Line muffin pan with paper muffin cups. Combine flour, baking powder, and cereal in mixing bowl. Add milk, and let stand 3 minutes. Stir in applesauce, egg, and vegetable oil. Batter will be lumpy. Spoon batter into lined muffin pan, filling each cup two-thirds full. Bake 15 to 20 minutes, or until golden brown.

Makes 6 Muffins.

Dietary Exchanges: 1 Starch, 1 Fat

Nutrients Per Serving:
132 Calories
2 g Protein
18 g Carbohydrates
8 g Fat
149 mg Sodium
22 mg CholesterolMunch Mix

Ingredients:

2 c spoon-size shredded wheat cereal
1/2 c small unsalted pretzels
1 c air-popped popcorn
2 tbsp nut or herb oil (such as walnut, thyme, or rosemary)
2 tsp worcestershire sauceDirections:

Preheat oven to 350 degrees. Mix cereal, pretzels, and popcorn in 13" x 9" baking pan. Drizzle with oil and worcestershire sauce. Toss to coat. Bake 15 minutes or until crisp. Cool. Store in covered container.

Makes 6 Servings.

Dietary Exchanges: 1 Starch, 1 Fat

Nutrients Per Serving:
105 Calories
2 G Protein
18 g Carbohydrates
6 g Fat
154 mg Sodium
0 mg CholesterolPolynesian Turkey Kabobs

Ingredients:

1 lb boneless uncooked turkey breast
1 20-ounce can juice-packed pineapple chunks, drained
1 large red bell pepper, cut into chunks
1 large green bell pepper, cut into chunks
2 tbsp low-sugar orange marmalade
1/2 tsp ground gingerDirections:

Cut turkey into bite-size chunks. Thread turkey chunks onto skewers alternately with pineapple and peppers. Melt marmalade. Stir in ginger. Brush about half of marinade over kabobs. Broil 4 inches from heat, 12 to 15 minutes. Turn and baste with marinade. Broil 5 to 10 minutes longer, until turkey is tender.

Makes 4 Servings.

Dietary Exchanges: 3 Lean Meats, 1 Fruit

Nutrients Per Serving:
205 Calories
24 g Protein
12 g Carbohydrates
10 g Fat
41 mg Sodium
94 mg CholesterolBerries Macedonia (Fruit Compote)

Ingredients:

1/2 c blueberries
1/2 c blackberries
1/2 c raspberries
12 fresh or frozen sweet cherries
2 rip nectarines, cut into bite-size pieces
1 c white wine or apple juice
1 tbsp sambuca (anise liqueur) or 2 tsp pure brandy extractDirections:

Combine all ingredients in mixing bowl. Toss gently. Cover and refrigerate 2 to 4 hours. Serve in wineglasses or compote dishes.

Makes 4 Servings.

Dietary Exchanges: 2 Fruits

Nutrients Per Serving:
143 Calories
1 g Protein
24 g Carbohydrates
0 g Fat
18 mg Sodium
0 mg Cholesterol

BreakfastChocolate-Banana Yogurt Shake (See Recipe Day 7)
Granola Bar
BeverageLunch

Tuna Salad on whole wheat toast
Pear
BeverageDinner

Sweet-and-Sour Chicken (See Recipe Day 7)
Rice
Peas and carrots
Mocha Snack Cake (See Recipes Day 7)
Beverage

Chocolate-Banana Yogurt Shake

Ingredients:

1/2 c low-fat vanilla yogurt
1/2 c skim milk
1/2 small banana, cut into chunks
1 tsp sugar-free instant chocolate pudding mixDirections:

Combine all ingredients in blender or food processor. Cover and blend until smooth.

Makes 1 Serving.

Dietary Exchanges: 1 Milk, 1 Fruit

Nutrients Per Serving:
171 Calories
10 g Protein
24 g Carbohydrates
4 g Fat
203 mg Sodium
16 mg CholesterolSweet-and-Sour Chicken

Ingredients:

1 lb boneless, skinless chicken breasts
1 20-ounce can juice-packed pineapple chunks
1/4 c sugar
2 tbsp cornstarch
1/2 c vinegar
1 green bell pepper, sliced
1 medium onion, sliced thinDirections:

Cut chicken into 1/2-inch cubes. Combine pineapple chunks with their juice, sugar, cornstarch, and vinegar in large skillet. Add chicken. Cook over medium heat 5 to 7 minutes, stirring frequently as sauce thickens. Add green pepper and onion. Cook 5 minutes longer, or until vegetables and chicken are tender.

Makes 4 Servings.

Dietary Exchanges: 3 Lean Meats, 1 Fruit

Nutrients Per Serving:
211 Calories
26 g Protein
13 g Carbohydrates
11 g Fat
98 mg Sodium
116 mg CholesterolMocha Snack Cake

Ingredients:

1 box (18 1/4 ounces) chocolate cake mix
1 1/4 c cold coffee
1/2 c vegetable oil
3 eggs
1/4 c powdered sugar
2 tsp instant coffeeDirections:

Preheat oven to 350 degrees. Lightly oil 9" x 13" baking pan. Beat together cake mix, coffee, vegetable oil, and eggs about 2 minutes, or until batter is smooth. Pour into prepared pan. Bake 30 to 35 minutes, or until toothpick inserted into center comes out clean. Cool on wire rack at least 15 minutes. Combine powdered sugar and instant coffee in blender. Blend to mix. Sprinkle on top of cake.

Makes 12 Servings.

Dietary Exchanges: 2 Carbohydrates (or 1 Starch + 1 Fruit), 2 Fats

Nutrients Per Serving:
247 Calories
4 g Protein
36 g Carbohydrates
13 g Fat
369 mg Sodium

Diabetic Recipes - Breakfast/Lunch/Dinner

Blueberry Pancakes
Serves: 10 large pancakes

1 cup plain nonfat yogurt
1 carton egg substitute
½ tsp. vanilla
1 cup whole wheat flour
1 tbsp. sugar
1 tsp. baking powder
½ tsp. baking soda
1 cup frozen blueberries, thawed, washed and drained

In a large bowl, combine yogurt, egg substitute and vanilla. In a separate bowl, combine remaining dry ingredients. Mix dry and liquid ingredients. Fold in blueberries.
Pour ¼ cup of batter onto a nonstick skillet lightly coated with cooking spray. When bubbles start to appear, flip the pancake and cook until golden brown.

Nutrition per Serving
Calories 78
Carbohydrates 14 g
Protein 5 g
Cholesterol 0 mg
Dietary Fiber 29 mg
Sodium 131 mg

Exchanges ½ starch; ½ fruit

Old-Fashioned Potato Salad
Makes 8 one cup servings.

2-1/4 pounds red boiling potatoes, cooked, cooled, skinned
3/4 cup celery, small dice
1 cup Vidalia or other sweet onion, finely diced
1 cup Best Foods/Hellman's Light Mayonnaise
4 large eggs, hard boiled
1 large clove garlic, halved
2 to 3 Tbsp red wine vinegar
1-1/2 tsp salt, or to taste
1-1/2 tsp freshly ground black pepper, or to taste

Put whole potatoes in a 5-quart pot; cover with water to about 2-inches above potatoes, lightly sprinkle with salt and bring to a boil. When potatoes come to a full boil, reduce heat to medium, cover and adjust lid to let steam escape. Cook about 20 to 25 minutes; test for tenderness with a meat fork. DO NOT OVERCOOK. When potatoes are done, drain and set aside until cool enough to peel.

Cut a large garlic clove in half and rub the sides and bottom of the serving bowl with each half of the garlic clove. After rubbing the bowl, mince the garlic clove halves and set aside.

Prepare remaining ingredients, beginning by cutting the potatoes into the serving bowl, including the minced garlic. Add fat-reduced mayonnaise and about 2 Tbsp of the red wine vinegar. Mix all ingredients thoroughly, adding more vinegar a few drops at a time, if needed, until desired consistency and taste is reached. Salt and pepper to taste. Chill at least 2 to 3 hours before serving.

Nutritional Information (per 1 cup serving): 192 Cal; 8 g Total Fat (2 g Sat Fat); 23 g Carb; 111 mg Cholesterol; 596 mg Sodium; 7 g Protein; 3 g Fiber.

Dietary Exchanges: 1-1/2 Starch; 1 Fat.

Stuffed Portabella Mushrooms

Prep Time: 10 minutes
Cook Time: 25 Minutes
Recipe Yield: 4 Servings

Ingredients:
4 Large portabella mushrooms
1 teaspoon olive oil
1/2 cup chopped onion
1/2 cup chopped red and green bell pepper
2 cloves chopped garlic
1 cup 2% cottage cheese
2 teaspoons Worcestershire sauce
1/4 cup whole wheat bread crumbs
Non-stick cooking spray
1/2 teaspoon paprika
2 Tablespoons parmesan cheese

Directions:
Preheat oven to 350 degrees. Clean mushrooms and remove the stems.
Heat olive oil in a non-stick skillet over medium-heat and add onion, bell pepper and garlic and sauté for 5 minutes until veggies are tender. Remove from heat and stir in cottage cheese and Worcestershire sauce and breadcrumbs. Divide mixture evenly among mushroom caps. Coat a glass baking dish with cooking spray and place filled mushroom caps in dish. Sprinkle with paprika. Bake uncovered for 20 minutes. Sprinkle with parmesan cheese before eating.

This can be made ahead and eaten as a snack, or used as a meal and eat more than one with a salad or grilled chicken or steak.

Nutritional Information: 1 Serving
101 Calories
10g Protein
7g Carbohydrates
3g Fat

SOUTH OF THE BORDER PIZZA
Serves: 2 (1/2 muffin per serving)

INGREDIENTS
1/3 cup frozen mixed pepper and onion stir-fry
Scant 1/4 cup mild or medium salsa
1/4 cup shredded reduced-fat Cheddar cheese
1 whole-wheat English muffin

DIRECTIONS
In a medium non-stick skillet coated with non-stick spray coating, cook the onion and pepper mixture over medium heat, stirring frequently, until the onion is tender, about 4 to 6 minutes.

Meanwhile, divide the salsa evenly between the English muffin halves, and spread it evenly over each half. Sprinkle the cheese evenly over the two halves. Toast the muffin halves in a toaster oven until the cheese melts.

When the onion and pepper mixture is done, top the pizza halves with the pepper mixture, dividing it evenly.

Nutritional Information Per Serving (1 muffin half):
Calories: 165, Fat: 7 g, Cholesterol: 20 mg, Sodium: 426 mg,
Carbohydrate: 15 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 12g

Diabetic Exchanges: 1 Starch; 1 Medium Fat Meat

Salsa Chicken8 cups finely shredded iceberg lettuce
3 tablespoons chili powder
1 teaspoon ground cumin
1 pound boneless, skinless chicken breast, cut into 1" pieces
2 large egg whites
2 tablespoons extra-virgin olive oil
8 ounces chunky tomato salsa
1/2 cup fat-free sour cream
Cilantro sprigs (optional)

Divide the lettuce among 4 individual plates, cover and set aside. In a large bowl, combine the chili powder and cumin. Add the chicken, turning to coat. Lift the chicken from the bowl, shaking off the excess coating. Dip the chicken into the egg whites, then coat again with the remaining dry mixture.

Heat the oil in a wide nonstick frying pan or wok over medium heat. When the oil is hot, add the chicken and stir-fry gently until no longer pink in the center. Cut to test (5-7 minutes). Remove the chicken from the pan and keep warm. Pour the salsa into the pan; reduce the heat to medium and cook, stirring, until the salsa is heated through and slightly thickened.

Arrange the chicken over the lettuce; top with the salsa and sour cream. Garnish with cilantro sprigs, if using.

Serves 4
Per serving: 266 calories, 32 g protein,
12 g carbohydrates, 10 g fat, 2 g saturated fat, 457 mg sodium, 66 mg cholesterol, 5 g fiber

MAIN DISHES

Pork Tenders In GravySource: Real Food for People with Diabetes
Author: Doris Cross with Alice Williams

Ingredients:

2 pounds pork tenderloin, cut into 1/2 to 1 inch cubes
1/2 c flour
non-fat nonstick cooking spray
1 medium onion, chopped
1 green bell pepper, chopped
3 c water
1 c white cooking wine
1/4 c soy sauce
1/4 c worcestershire sauce
1 tsp garlic powder
2 tsp seasoned salt
salt and pepper

Directions:

Coat pork cubes with flour. Spray dutch oven well with cooking spray and place over medium heat. Saute onion and green pepper 5 to 10 minutes or until tender. Remove and set aside. Again spray bottom of pan and place over medium-high heat. Add pork cubes, stirring to brown. Return onions and green pepper to pot and add water, wine, soy sauce, worcestershire sauce, garlic powder and seasoned salt. Add salt and pepper to taste. Cover dutch oven and simmer over low heat for 30 minutes. Uncover and simmer about 15 minutes longer.

Makes 8 servings.

Diabetic Exchanges:

3 Lean Protein
2 Vegetable

Nutrients per Serving:

202 Calories
25.9 g Protein
8.9 g Carbohydrate
4.2 g Fat
1.43 g Saturated Fat
79 mg Cholesterol

**********************************************Pepper Steak

Source: Real Food for People with Diabetes
Author: Doris Cross with Alice Williams

Ingredients:

1 pound sirloin or round steak
non-fat nonstick cooking spray
1 green bell pepper, sliced
1 red bell pepper, sliced
1 medium onion, sliced
2 tbsp soy sauce
1/2 c cooking wine (any kind)
1 tsp minced garlic
1 can (10.5 ounces) beef broth
2 tbsp cornstarch
1/4 c water

Directions:

Slice steak into thin strips, across grain. Spray large skillet with cooking spray and place over medium-high heat. Saute green and red pepper and onion slices, stirring often, for 3 to 4 minutes. Remove from skillet and set aside. Quickly brown steak strips in hot skillet, stirring and turning as they cook. Lower heat and add soy sauce, cooking wine, and garlic to skillet. Simmer 10 minutes, then add beef broth and return vegetables to skillet. Simmer 5 minutes. Mix cornstarch and water together, add to skillet, stirring to thicken.

Makes 6 servings.

Diabetic Exchanges:

2 Lean Protein
2 Vegetable

Nutrients per Serving:

168 Calories
19.6 g Protein
9.3 g Carbohydrate
3.2 g Fat
1.12 g Saturated Fat
44 mg Cholesterol


**********************************************Paprika Chicken

Source: Real Food for People with Diabetes
Author: Doris Cross with Alice Williams

Ingredients:

1/3 c plus 2 tbsp flour
1 tbsp paprika
1/2 tsp salt
1/8 tsp pepper
non-fat nonstick cooking spray
4 boneless, skinless chicken breasts (3 ounces each)
1 large onion, chipped
2 1/2 c fat-free chicken broth
1 chicken bouillon cube, dissolved in 1/2 c hot water
1/2 c light sour cream
2 tbsp flour

Directions:

In large bowl, mix 1/3 c flour, paprika, salt, and pepper. Spray large skillet well with cooking spray heat over medium-high heat. Dredge chicken breasts in flour mixture, and brown on both sides in heated skillet. Cover chicken breasts with chopped onion. Pour 1 cup chicken broth and the bouillon over chicken and onions. Cover skillet and reduce heat to low. Simmer until chicken is done, 20 to 30 minutes.

Makes 4 servings.

Diabetic Exchanges:

4 Lean Meat
3/4 Starch

Nutrients per Serving:

272 Calories
31.4 g Protein
19.1 g Carbohydrate
7.2 g Fat
3.19 g Saturated Fat
85 mg Cholesterol

**********************************************Chicken Breasts with Lemon Sauce

Source: Real Food for People with Diabetes
Author: Doris Cross with Alice Williams

Ingredients:

4 boneless, skinless chicken breasts (3 ounces each)
garlic salt to taste
black pepper to taste
non-fat nonstick cooking spray
1 c fat-free chicken broth
1 1/2 tbsp fresh lemon juice
1/2 tsp grated lemon peel
1/4 c fat-free parmesan cheese
1/3 c fat-free sour cream
1 tbsp all-purpose flour

Directions:

Season chicken breasts with garlic salt and black pepper. Spray skillet with nonstick cooking spray. Add chicken breasts and brown and cook over medium heat until done, about 4 to 5 minutes on each side. In medium saucepan, combine chicken broth, lemon juice, lemon peel, parmesan cheese, and sour cream. Use flour to make a thin paste. Stir paste back into sauce and stir over medium heat until thickened. Pour over cooked chicken breasts and serve.

Makes 4 servings.

Diabetic Exchanges:

1/8 Starch
2 1/3 Lean Meat

Nutrients per Serving:

139 Calories
22.7 g Protein
7.3 g Carbohydrate
1.1 g Fat
0.28 Saturated Fat
52 mg Cholesterol

Spicy Meatballs
Source: Low-Carb Dieting for Dummies
Author : Katherine B. Chauncey, PhD, RD

A rimmed baking sheet helps you keep control of these tiny, round, tasty treats. As you pull out the tray to turn them, you'll see them roll around the cookiesheet a bit and will quickly appreciate the edge that saves them from the firey depths of your oven. Also, consider lining your baking sheet with foil to avoid messy cleanup later. And the amount of sugar in each meatball is negligible, so enjoy.

Ingredients:

1 pound extra-lean ground beef
1 tbl sugar or sugar-substitute equivalent
1/4 tsp ground cloves
1/4 tsp cinnamon
1 tsp salt
1/2 cup chopped raisins
4-ounce can diced green chilies
1 egg, beaten
1 tbl dry sherry

Preheat oven to 500 degrees. Combine all ingredients. Shape into tiny balls.
Arrange balls on ungreased, rimmed baking sheet. Bake for 12 to 15 minutes, turning occasionally. Serve with wood picks.

Makes 60 meatballs.

Nutrients Per Serving:

17 Calories (5 from Fat)
1 g Fat (0g Saturated)
5 mg Cholesterol
7 mg Sodium
2 g Carbohydrate (0g Dietary Fiber)
1 g Protein

*************************************** Onion-Lemon Fish

Source: Low-Carb Dieting for Dummies
Author : Katherine B. Chauncey, PhD, RD

Use any fish (fresh or frozen) with this tasty recipe. For an extra kick, try adding a few capers with the first set of ingredients. They'll give the dish a mildly salty, slightly acidic flavor. Delicious!

Ingredients:

2 medium onions, thinly sliced
1 large lemon, thinly sliced
1/2 cup white wine
small bay leaf
1/2 tsp whole peppercorns
1 cup water
1 1/2 pounds fish fillets

Combine all the ingredients, except the fish fillets, in a large skillet and gently simmer for 10 minutes. Add the fish. Cover and continue to cook 10 minutes longer.

Makes 6 servings

Nutrients Per Serving:
102 Calories (11 from Fat)
1 g Fat (0 Saturated)
53 mg Cholesterol
84 mg Sodium
3 g Carbohydrates (1g Dietary Fiber)
19 g Protein

***************************************** Cajun Shrimp

Source: Low-Carb Dieting for Dummies
Author : Katherine B. Chauncey, PhD, RD

Charcoal grilling gives this shrimp an excellent flavor, but a gas or indoor grill or broiler will not work. Use two skewers for each kabob to keep the shrimp from spinning around independently.

Ingredients:

3 green onions, minced
2 tbl lemon juice
3/4 tsp garlic powder
2 tsp paprika
1/4 tsp salt
1/4 tsp black pepper
1/4 tsp cayenne pepper
1 tbl olive oil
1 1/2 pounds medium shrimp, shelled with tails intact, deveined
lemon wedges (optional)

Combine the onions, lemon juice, garlic, paprika, salt, black pepper, and cayenne peper in a 2-quart glass dish. Stir in the oil. Add the shrimp and turn to coat. Cover and refrigerate at least 15 minutes.

Thread the shrimp onto metal or wooden skewers (if using woodend skewers, soak them in hot water for 30 minutes before use to prevent burning). Grill the shrimp over medium hot coals about 2 minutes per side until opaque. Serve immediately with lemon wedges.

A quick variation is to use a bottled zesty cocktail sauce mixed with the olive oil as a marinade. Stir-fry shrimp in a skillet sprayed with nonstick cooking spray until the shrimp are opaque, just a couple of minutes.

Makes 4 servings

Nutrients Per Serving:

168 Calories (45 from Fat)
5 g Fat (1 g Saturated)
252 mg Cholesterol
437 mg Sodium
3 g Carbohydrate (1 g Dietary Fiber)
28 g Protein

********************************************* Eggplant Casserole

Source: Low-Carb Dieting for Dummies
Author : Katherine B. Chauncey, PhD, RD

This recipe is an excellent well-rounded meal in and of itself. It has your veggies and protein all in one easy recipe. Add a green salad and light dressing for a high-fiber, filling side dish.

Ingredients:

1 1/2 pounds extra-lean ground beef
1/2 tsp rosemary
1/2 tsp oregano
1/2 tsp basil
1 tsp salt
1/2 tsp pepper
1 eggplant
1 onion, thinly sliced
10 fresh mushrooms, sliced
16-ounce container cottage cheese
3 eggs
1/2 pound reduced-fat monterey jack cheese, grated

Preheat the oven to 400 degrees. Brown the meat until crumbly. Drain off any fat. Add the rosemary, oregano, basil, salt and pepper. Set aside.

Spray a 13 x 9 x 2-inch casserole dish with cooking spray. Slice the eggplant 1/4-inch thick. Quarter the slices and arrange them on the bottom of the casserole dish. Top with the meat mixture. Place the onion slices on top of the meat. Add a layer of mushrooms.

Beat the cottage cheese and eggs together. Spoon over the casserole. Sprinkle with grated cheese. Bake, uncovered, for 1 hour.

Makes 8 to 10 servings

Nutrients Per Serving:
241 Calories (118 from Fat)
13 g Fat (7 g Saturated)
105 mg Cholesterol
666 mg Sodium
7 g Carbohydrates (2 g Dietary Fiber)
25 g Protein

******************************************************Goulash Casserole

Vegetable cooking spray
1 pound ground beef eye of round
2 medium onions, chopped
1 green bell pepper, chopped
1 red bell pepper, chopped
2 cloves garlic, minced
1 tablespoon flour
2 teaspoons paprika
1 teaspoon crushed caraway seeds
1/2 - 3/4 cup water
1 can (14 ounces) sauerkraut, rinsed, drained
1 large tomato, coarsely chopped
1 cup fat-free sour cream
Salt and pepper, to taste
Minced parsley, as garnish

Spray large skillet with cooking spray; heat over medium heat until hot. Add ground beef and cook until browned; add onions, bell peppers, and garlic and cook until tender, 8 to 10 minutes. Stir in flour, paprika, and caraway seeds; cook 1 to 2 minutes longer. Stir in water, sauerkraut, tomato, and sour cream; season to taste with salt and pepper. Spoon mixture into 11x7-inch baking dish or 2-quart casserole. Bake, covered, at 350 degrees until hot through, 20 to 30 minutes. Sprinkle with parsley before serving.

Makes (6) 1/3 cup Servings

Diabetic Exchanges:
2 Meat
3 Vegetable

Nutrients Per Serving:
174 Calories
2.8 g Fat:
36.6 mg Cholesterol
530 mg Sodium
17.6 g Protein
18.1 g Carbohydrate

Chicken Pot Pie

Source: Diabetic Cooking, January/February 2004

2 teaspoons olive oil
1/2 cup plus 2 tablespoons fat-free reduced-sodium chicken broth, divided
2 cups sliced mushrooms
1 cup diced red bell pepper
1/2 cup chopped onion
1/2 cup chopped celery
2 tablespoons all-purpose flour
1/2 cup fat-free half-and-half
2 cups cubed cooked chicken tenders
1 teaspoon minced, fresh dill
1/2 teaspoon salt
1/4 teaspoon black pepper
2 reduced-fat refrigerated crescent rolls

1. Heat oil and 2 tablespoons chicken broth in medium saucepan. Add mushrooms, bell pepper, onion and celery. Cook 5 to 7 minutes or until vegetables are tender, stirring frequently.
2. Stir in flour; cook 1 minute. Stir in remaining 1/2 cup chicken broth; cook and stir until liquid thickens. Reduce heat and stir in half-and-half. Add cooked chicken, dill, salt and pepper.
3. Preheat oven to 375°F. Spoon mixture into greased 1-quart casserole. Roll out crescent rolls and place on top of chicken mixture.
4. Bake pot pie 15 to 20 minutes or until topping is golden and filling is bubbly. Serve with leafy green salad, if desired.

Makes 4 (1-cup) servings

Note: To make 2 cups cubed cooked chicken, simmer 1 pound chicken tenders in 2 cups fat-free reduced-sodium chicken broth about 15 minutes or until meat is no longer pink in center. Cool and cut into cubes.

Dietary Exchanges: 1 Starch, 3 Lean Meat, 2 Vegetable

Nutrients Per Serving
Calories: 286
Cal. from Fat: 27%
Total Fat: 8g Sat. Fat: 2g
Carb.: 25g
Protein: 26g
Chol: 54 mg
Sodium: 740mg
Fiber: 2g

*******************************************************
Southwestern Turkey Shepherd's Pie

Source: Diabetic Cooking, January/February 2004

Nonstick vegetable cooking spray
1 pound ground turkey
1 1/2 cups chunky fat-free salsa, medium or spicy, well drained
1/2 teaspoon ready to use crushed garlic
4 servings instant mashed potatoes prepared according to package directions (see note) 1/4 teaspoon chili seasoning powder (optional)
Additional salsa, optional garnish

1. Preheat oven to 400°F. Lightly coat 91/2-inch round glass baking dish with
cooking spray. Place turkey in dish. Add salsa and mix thoroughly with turkey.
2. Add garlic to prepared potatoes and mix well. Spoon potatoes onto turkey-salsa mixture in 6 mounds. Spread potatoes to cover surface completely.
3. Score potatoes in a crosshatch pattern using tines of a fork. Spray top lightly with cooking spray. Bake for 30 minutes. Remove from oven and let rest for 5 minutes.
4. To serve, sprinkle casserole with chili seasoning powder. Cut into 6 wedges. Garnish with additional salsa.

Makes 6 (1-cup) servings

Serving suggestion: Serve with a leafy green salad and reduced-fat or fat-free salad dressing or steamed vegetables such as broccoli and cauliflower.

Note: Substitute 1 tablespoon olive oil for the butter or margarine specified on the box, and substitute skim milk or unsweetened soymilk for the milk specified. Be sure to read the nutritional label and choose instant potatoes without added fat, especially hydrogenated fats.

Dietary Exchanges: 1 starch, 2 meat, 1 fat

Nutrients per serving:
Cal: 225
Cal from fat: 39%
Total fat: 10g
Sat.fat: 2g
Carb.: 17g
Protein: 17g
Chol.: 60 mg
Sodium: 642 mg
Fiber: 2g

*************************************************Pollo Verde Casserole

Source: Diabetic Cooking, January/February 2004

2 boneless skinless chicken breast halves (about 4 ounces each)
1 teaspoon canola oil
1 medium onion, chopped
1/2 medium bell pepper, chopped
1 teaspoon chopped garlic
1 cup GUILTLESS GOURMET® Salsa (Roasted Red Pepper or Southwestern Grill)
1/2 cup low-fat sour cream, divided
Nonstick cooking spray
1 cup (3 1/2 ounces) crushed GUILTLESS GOURMET® Unsalted Baked Tortilla Chips

Cut chicken into 1-inch cubes. Heat oil in large skillet over medium-high heat until hot. Add chicken cubes, onion, pepper and garlic. Cook and stir about 5 to 10 minutes or until chicken turns white and onion is translucent. Remove from heat.

Combine 1/2 cup salsa and 1/4 cup sour cream in small bowl until blended. Stir salsa mixture into chicken mixture.

Preheat oven to 325°F. Coat 2-quart glass casserole dish with cooking spray. Sprinkle 1/2 cup crushed chips into prepared casserole dish. Spread chicken mixture over crushed chips. Top with remaining crushed chips, then with remaining 1/2 cup salsa.

Bake 30 minutes or cover with plastic wrap and microwave on HIGH (100% power) 12 minutes or until heated through. Let stand 5 minutes before serving. To serve, divide mixture among 4 serving plates. Top each serving with a dollop of remaining 1/4 cup sour cream.

Makes 4 servings

Dietary Exchanges:
1 Starch, 2 Lean Meat, 2 Vegetable

Nutrients Per Serving:
Cal.: 250
Cal from fat: 23%%
Total Fat: 6g
Sat Fat: 3g
Carb.: 29g
Protein: 17g
Chol.: 45mg
Fiber : 2g
Sodium: 433 mg

*************************************************Shrimp and Chicken Paella

Source: Diabetic Cooking, January/February 2004

Vegetable nonstick cooking spray
1 bag (from 14 ounce box) precooked rice, about ¾ cup
2 cans (14.5 ounces each) low sodium diced tomatoes
½ tsp ground turmeric (or 1 tsp saffron threads)
1 pkg (12 ounces) frozen, tail office, deveined, cooked shrimp (about 3 cups), defrosted
2 chicken tenders (about 4 ounces) cut into bite-size chunks
1 cup frozen green peas, defrosted

Preheat oven to 400 degrees. Lightly coat an 8 x 8-inch glass baking dish with cooking spray. Empty bag of rice into baking dish, and shake to distribute evenly. Empty 1 can of tomatoes with juice over the rice, and sprinkle tumeric over tomatoes. Add shrimp and chicken, distributing evenly. Add peas. Drain second can of tomatoes; discard juice. Distribute tomatoes over shrimp and chicken. Cover casserole with a 9-inch square piece of waxed paper. Bake for 30 minutes. Remove from oven and let rest, covered, for 5 minutes. To serve, spoon 1 cup of paella into a shallow, rimmed soup bowl.

Makes (6) 1 cup Servings

Dietary Exchanges:
1 Starch
2 Meats
1 Vegetable

Nutrients Per Serving:
175 Calories
7% Calories from Fat
1 gram Total Fat
1 gram Saturated Fat
19 grams Carbohydrates
19 grams Protein
97 mg Cholesterol
152 mg Sodium
2 grams Fiber

Diabetic Recipes - Mexican
Easy Mexican Soup
Yield: 4 servings
Source: "Quick and Easy Low-Carb Cooking" by Nancy Hughes

INGREDIENTS

- 1 boil-in-bag rice packet
- 2 (14 ounce) cans low-fat reduced sodium chicken broth
- 8 ounces frozen cooked cubed chicken breast meat
- 1 (10.5 ounce) can tomatoes with green chilies, Mexican-style, drained
- 1/4 cup chopped cilantro leaves
- 1/2 medium avocado, diced
- 1-2 medium limes, cut in wedges

DIRECTIONS

In a medium saucepot, cook rice according to
directions on package, omitting any salt or fats.
When cooked, place rice in a separate bowl and set aside.

Discard water for rice and add chicken broth to
saucepot. Bring to a boil, add frozen chicken,
and return just to a boil. Reduce heat and simmer
2 minutes to heat chicken thoroughly.

To serve, place 1/2 cup rice in the bottom of
4 individual shallow soup bowls, spoon 3/4 cup
chicken around the mound of rice, top rice with
2 tablespoons tomatoes and 1 tablespoon cilantro,
and sprinkle 2 tablespoons avocado around sides.
Squeeze lime over all.

Nutritional Information Per Serving (1/4 of recipe):
Calories: 234, Fat: 6 g, Cholesterol: 48 mg, Sodium: 350 mg,
Carbohydrate: 25 g, Dietary Fiber: 2 g, Sugars: 1 g, Protein: 21 g
Diabetic Exchanges: 1-1/2 Starch, 2 Very Lean Meat, 1 Fat

**********************************************************************

Pepperoni-Jalapeno Melts

Yield: 4 (3 melts) servings
Source: "Quick and Easy Low-Carb Cooking" by Nancy Hughes

INGREDIENTS

- 12 low-sodium Triscuit-style crackers
- 6 turkey pepperoni slices, halved
- 2 jalapeno chili peppers, each cut in 6 slices crosswise
- 1/4 cup shredded reduced-fat sharp Cheddar cheese

DIRECTIONS

Place crackers in a single layer on a microwave-safe plate.
Top each cracker with 1 pepperoni slice and 1 jalapeno
slice. Sprinkle cheese evenly over all.

Cook in microwave on HIGH setting 15 seconds or until
cheese just begins to melt.

Nutritional Information Per Serving (3 melts):
Calories: 88, Fat: 4 g, Cholesterol: 9 mg, Sodium: 148,
Carbohydrate: 10 g, Dietary Fiber: 2 g, Sugars: 0 g, Protein: 4 g
Diabetic Exchanges: 1/2 Starch, 1 Fat

Diabetic Recipes - Desserts

Brownie Sour Cream CakeSource: Real Food for People with Diabetes
Author: Doris Cross with Alice Williams

Ingredients:

1 box (8 1/2 ounces) Estee light chocolate cake mix
1/4 c fat-free sour cream
1/3 c Equal sweetener
1 tsp vanilla
1 egg white
1/2 cup plus 1 tbsp water
non-fat nonstick cooking spray
1/4 c mini chocolate chips

Directions:

In large bowl, combine cake mix, sour cream, sweetener, vanilla, egg white and water. Mix with electric mixer until smooth. Spray 8-inch square glass baking dish with cooking spray. Pour batter into baking dish and sprinkle with mini chocolate chips. Bake at 350 degrees for 30 to 35 minutes. Test center of cake with toothpick to check for doneness.

Makes 12 servings.

Dietary Exchanges:
1/2 Fat
1 1/4 Starch

Nutrients per Serving:

125 Calories
7.5 g Protein
18.3 g Carbohydrate
2.2 g Fat
1.15 g Saturated Fat
0 mg Cholesterol

*********************************************************Pineapple Cream Cake

Source: Real Food for People with Diabetes
Author: Doris Cross with Alice Williams

Ingredients:

non-fat nonstick cooking spray
1 box (8 1/2 ounces) Estee pound cake mix
1 can (8 ounces) crushed pineapple, drained
3/4 c fat-free sour cream
1/4 tsp almond extract
1/4 c Equal sweetener
1/2 tsp vanilla
1 egg white
1/2 c water

Directions:

Spray 8-inch square glass baking dish with cooking spray. In large bowl, combine all ingredients and mix with electric mixer. Pour batter into baking dish and bake at 350 degrees for 35 to 40 minutes. Be sure to test center of cake before removing from oven. Cool and serve.

Makes 12 servings.

Dietary Exchanges:

1 Starch
1/2 Lean Protein
1/4 Fruit

Nutrients per Serving:

119 Calories
6.2 g Protein
19.4 g Carbohydrate
1.7 g Fat
0.84 g Saturated Fat
0 mg Cholesterol


*********************************************************Easy No-Bake Lemon Cheesecake

Source: Real Food for People with Diabetes
Author: Doris Cross with Alice Williams

Ingredients:

Crust:
Non-fat nonstick cooking spray
1/3 c graham cracker crumbs
1 tbsp Equal sweetener
1/4 tsp Molly McButter dry butter flavor sprinkles

Filling:
1 box (0.3 ounces) sugar-free lemon Jell-O
1/2 c boiling water
1 tub (12 ounces) fat-free cream cheese
1 tub (8 ounces) fat-free cream cheese
1 c fat-free sour cream
1 tsp vanilla
3/4 c Equal sweetener
grated peel from 1 lemon

Directions:

Spray 9-inch pie plate with cooking spray. In small bowl, combine graham cracker crumbs, sweetener, and butter flavor sprinkles and stir with spoon. Sprinkle crust mixture evenly over bottom of pie plate. In small bowl, dissolve Jell-O in boiling water. Stir until thoroughly dissolved. In large
bowl, mix cream cheese with electric mixer until smooth. Beat in sour cream. Add vanilla, sweetener, grated lemon peel and Jell-O. Mix until smooth. Gently pour filling into pie plate, trying not to disturb graham cracker crumbs. Chill for a few hours and serve.

Makes 8 Servings.

Dietary Exchanges:

1/2 Starch
4 Lean Protein

Nutrients per Serving:

182 Calories
32.6 g Protein
8.7 g Carbohydrate
0.4 g Fat
0.11 Saturated Fat
13 mg Cholesterol


*********************************************************Creamy Pistachio Dessert

Source: Real Food for People with Diabetes
Author: Doris Cross with Alice Williams

Ingredients:

1 tub (12 ounces) fat-free cream cheese
1/4 tsp vanilla
6 tbsp Equal sweetener
2 cups cold skim milk
1 pkg (1 ounce) sugar-free instant pistachio pudding
22 low-fat chocolate wafers (like vanilla wafers)

Directions:

In food processor, combine cream cheese, vanilla, and sweetener. Process until smooth. In medium bowl, combine cold milk and pudding mix, and whip or beat for 2 minutes. Pour into food processor with cream cheese mixture and process until thoroughly mixed. Line bottom of 8-inch round or square dish with 20 chocolate wafers. Save 2 wafers to crumble and garnish top. Pour pudding mixture over wafers. Sprinkle top with wafer crumbs. Chill about 1 hour and serve.

Makes 9 Servings.

Dietary Exchanges:

131 Calories
15.8 g Protein
13.6 g Carbohydrate
0.7 g Fat
0.06 g Saturated Fat
8 mg Cholesterol

*********************************************************Peaches and Cream Dessert

Source: Real Food for People with Diabetes
Author: Doris Cross with Alice Williams

Ingredients:

1 can (15 ounces) sliced peaches packed in fruit juice, do not drain
3/4 c fat-free cream cheese
1/2 tsp vanilla
1/2 c skim milk
1 pkg (1 ounce) fat-free sugar-free white chocolate instant pudding mix
non-fat nonstick cooking spray
1/2 c graham cracker crumbs

Directions:

In food processor, combine peaches with juice, cram cheese and vanilla. Process until well blended. Add skim milk and pudding mix, and process for 1 minute. Spray 8x8-inch dish with cooking spray. Sprinkles graham cracker crumbs on bottom of dish. Gently pour preach mixture over cracker crumbs. Refrigerate for a few hours before serving. This is a spoonable dessert. It does not set up to cut into wedges.

Dietary Exchanges:

3/4 Fruit
1/2 Lean Protein

Nutrients per Serving:

71 Calories
3.8 g Protein
12.5 g Carbohydrate
0.4 g Fat
0.11 g Saturated Fat
4 mg Cholesterol