Diabetic Recipes

Diabetic Recipes : Chicken Tetrazzini

2011-08-26T05:57:00.000-07:00

(makes 4 servings)

Ingredients:

3 ounces penne pasta
½ cup chicken broth
¼ cup diced bell pepper
¼ cup diced onion
1 cup chopped fresh mushrooms
1 cup fresh broccoli florets
½ cup sliced carrots
12 ounces cooked chicken
1 cup non-fat buttermilk
2 Tablespoons cornstarch
½ teaspoon freshly ground black pepper
½ teaspoon granulated garlic
Pinch of nutmeg
¼ cup chopped fresh parsley
¼ cup grated parmesan cheese
¼ cup lite sour cream
2 Tablespoons fresh bread crumbs

Preparation:

Preheat oven to 350 degrees F. Lightly coat a 9 x 9 x 2-inch baking dish with non-stick spray and set aside.
Cook pasta according to package instruction and set aside.
Lightly coat large non-stick skillet with non-stick spray and add broth. Over high heat, sauté bell pepper, and onion until tender
Add mushrooms, and sauté a couple of minutes more, add broccoli and carrots, sauté 2 more minutes. Stir in chicken and set aside.
Stir together buttermilk, cornstarch, black pepper, garlic and nutmeg in small bowl. Stir into the chicken mixture. Cook stirring over medium heat until mixture thickens slightly. Cook and stir 2 minutes. Stir in pasta, parsley, Parmesan cheese and sour cream.
Transfer to prepared baking dish. Sprinkle with bread crumbs Coat with non-stick spray. Bake until bubbly (about 12 to 15 minutes).

Make 4 Servings:

Diabetic Exchanges: 3 meat, 1½ bread/starch, ½ vegetable.

Lemon Chicken

2011-08-19T22:13:00.000-07:00

(makes 4 servings)

Ingredients:

2 tsp. cornstarch, divided
5 Tbsp. low sodium soy sauce
1½ (about 12 oz.) chicken breast tenders, cut in thirds
¼ cup fresh lemon juice
¼ cup fat-free chicken broth
1 tsp. fresh ginger, minced
2 cloves garlic, minced
1 Tbsp. SPLENDA® No Calorie Sweetener, Granulated
1 tsp. cornstarch
1 Tbsp. vegetable oil
¼ cup red bell pepper, sliced into 2” strips
¼ cup green bell pepper, sliced into 2” strips

Preparation:

In a small-size mixing bowl, mix 1 tsp cornstarch and 1 Tbsp soy sauce.
Add chicken and place in refrigerator and marinate for 10 minutes.
In a medium-sized mixing bowl, stir together lemon juice, remaining soy sauce, broth, ginger, garlic, SPLENDA® Granulated Sweetener and remaining cornstarch.
In a medium-size frying pan, heat oil, add chicken and cook over medium-high heat until just done (about 3-4 minutes). Add sauce and sliced peppers. Cook until sauce thickens and peppers are slightly tender (1-2 minutes more).

Make 4 Servings:

Diabetic Recipes Amount Per Serving: 150 Calories, 22 g Protein, 1 g Dietary Fiber, 6 g Carbohydrates, 5 g Fat, 1 g Saturated Fat 50 mg Cholesterol, 730 mg sodium
Diabetic Exchanges: 3 Very Lean Meats, 1 Fat

Taco Pie

2011-08-18T22:07:00.000-07:00

(makes 6 servings)

Ingredients:

cooking spray
1 can refrigerated golden corn biscuits
1½ cup (about ¾ lb.) ground turkey
1 small onion, (about 4 oz.), chopped
1 large clove garlic, minced
1 (2 oz.) poblano or jalapeño chile pepper, seeded and minced
1 Tbsp. fresh cilantro, minced
2 tsp. paprika
1 tsp. ground cumin
1 tsp. dried oregano, crushed
¼ tsp. cayenne pepper
¼ tsp. salt
freshly ground black pepper
1 (15 oz.) can low-sodium diced tomatoes in puree
¼ cup shredded reduced-fat sharp cheddar cheese
2 large pitted black olives, sliced
2 shredded iceberg lettuce
1 large plum tomato, seeded and diced
1 small white onion, diced

Preparation:

Preheat oven to 350 degrees F. Lightly coat a 9” glass pie plate with cooking spray.
Place 3 uncooked biscuits in the bottom of pie plate. Evenly space the remaining 5 biscuits along the bottom and sides of pie plate. Using your fingers press the dough together to form a crust that completely covers the bottom and up the sides of pie plate to form a rim.
In a large-size non-stick skillet, crumble ground turkey and place over medium heat. Cook for 5 minutes, stirring, until turkey is browned. Drain off any excess fat. Add onion, garlic, and chile pepper, continue to cook about 4 minutes or until onion is transparent. Stir in herbs, spices, salt, and pepper. Add tomatoes with their juice and continue to cook for 1 minute. Stir in shredded cheese and sliced olives.
Transfer mixture to prepared pie plate and bake until biscuit dough is cooked through and richly browned and the filling is set (about 20-25 minutes).
Remove from oven and let cool for at least 15 minutes before cutting into wedges.
Place lettuce in serving bowl and combine tomato and onion in another. Pass both bowls separately to serve alongside the taco pie.

Make 4 Servings:

Diabetic Recipes Amount Per Serving: 370 Calories, 22 g Protein, 3 g Dietary Fiber, 42 g Carbohydrates, 13 g Fat, 42 mg Cholesterol, 668 mg sodium
Diabetic Exchanges: 2 medium fat meat, 3 carbohydrate (2½ bread/starch and 1 vegetable)

Tarragon Chicken Linguine

2011-08-17T21:27:00.000-07:00

(makes 4servings)

Ingredients:

¾ cup (about 6 oz.) dried linguine or fettuccine
2 cups broccoli florets
½ cup low-sodium chicken broth
2 tsp. cornstarch
¼ tsp. lemon-pepper seasoning or freshly ground black pepper
3 skinless, boneless chicken breast halves, (12 oz. total weight), cut into bite-size strips
2 tsp. olive oil
½ teaspoon dried tarragon or dill, crushed

Preparation:

Cook pasta according to directions, adding broccoli the last 4 minutes. Drain and keep warm. Combine broth, cornstarch, and seasoning and set aside.
In a large-size nonstick skillet, cook chicken in hot oil until no longer pink (about 4 minutes), stirring often. Stir cornstarch mixture, add to skillet. Cook and stir until thickened. Stir in tarragon, cook for 2 minutes. Serve over pasta.

Make 4 Servings:

Diabetic Recipes Amount Per Serving (1½ cup): 293 Calories, 27 g Protein, 2 g Dietary Fiber, 36 g Carbohydrates, 4 g Fat, 49 mg Cholesterol, 153 mg sodium
Diabetic Exchanges: 2 Starch, 1 Vegetables, 2.5 Very Lean Meat, 5 Fat

Chicken Parmesan

2011-08-16T21:23:00.000-07:00

(makes 6 servings)

Ingredients:

vegetable oil spray
4 slices whole wheat bread
4 Tbsp. plus 2 Tbsp. grated Parmesan cheese
1½ Tbsp. finely snipped fresh parsley
1½ tsp. paprika
¾ tsp. garlic powder
½ tsp. dried thyme, crumbled
½ cup low fat buttermilk
6 boneless (about 4 oz. each), skinless chicken breast halves, all visible fat removed

Preparation:

Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In blender or food processor, process bread into fine crumbs. Pour into shallow bowl. Stir Parmesan, parsley, paprika, garlic powder and thyme into crumbs.
Pour buttermilk into shallow bowl. Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs and shake off excess crumbs.
Put chicken on cooling rack. Spray each breast with vegetable oil spray. Bake until done (about 10-15 minutes on each side).

Make 6 Servings:

Diabetic Recipes Amount Per Serving: 209 Calories, 38 g Protein, 3 g Dietary Fiber, 11 g Carbohydrates, 1 g Fat, 68 mg Cholesterol, 303 mg sodium
Diabetic Exchanges: ¾ Bread/Starch; 4 low fat meat

Chicken Fajitas

2011-08-15T21:20:00.000-07:00

(makes 4 servings)

Ingredients:

1 cup (about ½ pound) boneless, skinless chicken breast, cut into thin strips
1 teaspoon. ground cumin
Juice of ½ lime
1 Tablespoon canola oil, divided
½ large white onion, sliced
1 green bell pepper, seeded, cut into ½” strips
2 jalapeno peppers, seeded, cut lengthwise in thin strips
½ cup well-drained salsa
2 to 4 Tablespoon (according to taste) cilantro leaves, minced
4 whole wheat tortillas

Preparation:

Sprinkle cumin over chicken and rub in. Add chicken and lime juice to a container with a tight lid, cover and shake to mix well. Marinate in refrigerator, 2-3 hours, shaking container occasionally.
About an hour before cooking the chicken, remove it from marinade, pat dry with paper towels and set aside to allow it to come to room temperature.
In medium-size nonstick skillet over medium high heat, add half of oil and stir in onion, green and jalapeno peppers.
Saute for 10 minutes or until onions are lightly browned. Transfer to a plate and set aside. Do not clean the pan.
Heat remaining oil in the pan over high heat until hot. Add chicken and cook about 3-4 minutes or until slightly browned, depending on thinness. With a slotted spoon, transfer chicken to a plate.
Place a tortilla on each of 4 plates. Add one-fourth of chicken to each in a narrow band, leaving a 1” margin at each end of tortilla.
Top chicken with one-fourth of vegetables, then one-fourth of the salsa, then one-fourth of cilantro. Fold ends of tortilla over the filling. Roll up as tightly as possible. Serve immediately.

Make 4 Servings:

Diabetic Recipes Amount Per Serving: 190 Calories, 3.5 g Protein, 3 g Dietary Fiber, 26 g Carbohydrates, 5 g Fat, 89 mg Cholesterol, 350 mg sodium
Diabetic Exchanges: 1 Bread/Starch

Chicken Scampi

2011-08-14T01:32:00.000-07:00

(makes 4 servings)

Ingredients:

¼ tsp. pepper
2 cloves garlic, minced, divided
¼ tsp. salt
2 Tbsp. fresh oregano, chopped
¼ cup fresh parsley, chopped
3 Tbsp. lemon juice
¼ cup white wine, divided
5 skinless, boneless chicken breast halves, cut into 1” strips
1 Tbsp. olive oil
¼ cup chicken stock
1 Tbsp. butter
½ cup Roma tomatoes, diced
Salt and pepper to taste
3 Tbsp. grated Parmesan cheese

Preparation:

In resealable plastic bag, combine pepper, half of garlic, salt, oregano, parsley, lemon juice, and half of wine. Add chicken. Mix gently to coat chicken with marinade. Marinate in the refrigerator for several hours (overnight is best).
When ready to cook chicken, preheat broiler, on low if your range has this setting. Remove chicken from marinade (save the remaining marinade) and place in a shallow pan.
Broil 8” from heat, turning once, about 1 minute or until chicken is no longer pink inside.
While chicken is broiling, in saute pan, heat oil in and saute remaining garlic, until fragrant, but not browned. Add remaining white wine to saute pan and scrape to remove any bits on the pan.
Add remaining marinade and chicken stock. Bring to a boil. Reduce sauce by half. Stir in butter and tomatoes. Season with salt and pepper. Pour sauce over the chicken. Top with cheese.

Make 4 Servings:

Diabetic Recipes Amount Per Serving: 241 Calories, 3.5 g Protein, 3 g Carbohydrates, 11 g Fat, 89 mg Cholesterol, 496 mg sodium
Diabetic Exchanges: 4 Very Lean Meat, ½ Medium-Fat meat, 2 Fat

Marinated Grilled Chicken

2011-08-13T01:28:00.000-07:00

(makes 12 servings)

Ingredients:

2 whole chicken, raw , trimmed, remove and discard skin, cut into 6 pieces (about 2½ lb. each)
6 garlic cloves , mashed
1 teaspoon salt and pepper
1 teaspoon paprika
1 onions , cut in half and thinly sliced
½ cup orange juice
1 teaspoon grated orange peel
⅓ cup parsley, chopped
3 Tablespoons olive oil

Preparation:

Rinse chicken and pat dry with paper towels. In baking pan, place chicken pieces, sprinkle with garlic, and toss to coat. Season chicken with salt, pepper, and a generous sprinkling of paprika. Top with onions. Drizzle orange juice over chicken and sprinkle on zest. Sprinkle on parsley and toss again. Drizzle with oil and again toss to coat chicken. Cover and refrigerate overnight or up to 24 hours.
Preheat grill to medium or broiler. Grill or broil chicken, turning once, until juices of chicken run clear (about 12 minutes per side). Serve chicken hot or chill and serve cold.

Make 6 Servings:

Diabetic Recipes Amount Per Serving: 138 Calories, 3.5 g Protein, 2.5 g Carbohydrates, 12 g Fat, 3 g Saturated Fat, 57 mg sodium
Diabetic Exchanges: 2 Fat, ½ Meat

Chicken Pot Pie

2011-08-12T01:25:00.000-07:00

(makes 4 servings)

Ingredients:

Nonstick cooking spray
1½ cups fresh mushrooms, sliced
½ cup onion, chopped
1 (12 oz.) can evaporated fat-free milk
3 Tbsp. all-purpose flour
¼ cup water
1 tsp. instant chicken bouillon granules
½ tsp. dried sage, marjoram, or thyme, crushed
⅛ tsp. freshly ground black pepper
1½ cups cooked chicken breast, chopped
1 cup loose-pack frozen vegetables

Ingredients of Oil Pastry:

⅔ cup all-purpose flour
1/8 tsp. salt
3 Tbsp. cooking oil
2 Tbsp. fat-free milk.

Preparation:

To make Oil Pastry, in medium-size bowl, stir together flour and salt. Add oil and milk. Stir lightly with a fork to combine.
Preheat oven to 425 F. Prepare Oil Pastry; form dough into a ball. On a lightly floured surface, flatten dough with hands.
Roll pastry to ⅛” thickness. Using 1 to 1½” cookie or hors d'oeuvre cutters, make desired-shaped pastry cutouts (do not reroll scraps). Cover pastry and set aside.
Lightly coat unheated medium saucepan with nonstick cooking spray. Preheat over medium heat. Add mushrooms and onion, cook and stir until the onion is tender (about 4 minutes).
Meanwhile, set aside 1 Tbsp. of evaporated milk. In small-size bowl, gradually whisk the remaining evaporated milk into the flour until smooth.
Stir milk mixture into mushroom mixture in saucepan. Stir in water, bouillon granules, sage, and pepper. Cook and stir until thickened and bubbly.
Stir in chicken and vegetables. Transfer mixture to a 9” deep-dish pie plate.
Arrange pastry cutouts on top of hot chicken mixture. Brush pastry cutouts with the reserved 1 Tbsp. evaporated milk.
Bake until the pastry is golden (about 20-25 minutes). Let stand for 10 minutes before serving.

Make 6 Servings:

Diabetic Recipes Amount Per Serving(¾-cup): 386 Calories, 19 g Protein, 38 g carbohydrates, 13 g Fat, 48 mg. Cholesterol, 450 mg Sodium

Caribbean Chicken

2011-08-11T23:41:00.000-07:00

(makes 6 servings)

Ingredients:

2 tsp. olive oil
6 single chicken breasts (about 24 oz. raw weight),
skinned, boned, washed, sliced in ½" strips
3 cloves garlic, minced
½ cup chopped onion
¼ cup peach chutney (or apricot)
½ tsp. thyme
½ tsp. each curry powder, cinnamon, nutmeg, cloves
¼ tsp. dry mustard
1½ cup low sodium chicken broth
3 Tbsp. dry white wine
2 tsp. coconut flavoring

Preparation:

Heat oil in large-size skillet over medium high then saute chicken pieces until brown. Remove chicken, set aside.
In large-size skillet, saute garlic and onion until soft and golden. Stir in chutney and spices and cook one minute.
Add broth and wine, and heat through, stirring constantly. Return chicken to sauce, reduce heat, and simmer 15 minutes. Stir in coconut flavoring. Serve over hot rice.

Make 6 Servings:

Diabetic Recipes Amount Per Serving: 160 Calories, 19 g Protein, 6 g carbohydrates, 6 g fat, 44 mg sodium
Diabetic Exchanges: 3 low-fat meat; ⅓ fruit

Herbed Chicken Bites

2011-08-10T23:39:00.000-07:00

(makes 5 servings)

Ingredients:

¼ cup plain dried bread crumbs
2 Tbsp. grated Parmesan cheese
1 Tbsp. all purpose flour
1 tsp. dried oregano
1 tsp. dried basil
⅛ tsp. ground white pepper
2 Tbsp. low fat 1 percent milk
2½ cups (about 1¼ lb.) boneless, skinless chicken breasts, cubed

Preparation:

Preheat oven to 375 degrees F. Spray baking sheet with nonstick cooking spray.
In quart sized zippered plastic bag, add bread crumbs, cheese, flour oregano, basil and pepper; shake to mix.
In medium-size bowl, add milk and chicken pieces, stir to coat.
Place 4-5 chicken pieces in bag and shake gently until lightly coated.
Place on prepared baking sheet, then repeat with the remaining chicken.
Bake for 30 minutes or until golden brown.

Make 5 Servings:

Diabetic Recipes Amount Per Serving(5 pieces): 163 Calories, 28 g Protein, 5 g carbohydrates, 3 g fat, 66 mg cholesterol, 158 mg sodium
Diabetic Exchanges: ½ Starch/Bread, 4 Very Lean Meat

Crispy Chicken

2011-08-09T23:36:00.000-07:00

(makes 4 servings)

Ingredients:

1 cup cornflakes, crushed
¼ tsp. thyme
¼ tsp. pepper
1 lb. skinless, boneless chicken breast
3 tsp. margarine, melted

Preparation:

Preheat oven to 400 F.
Mix together cornflakes, thyme and pepper. Rinse chicken thoroughly and pat dry.
In a 13 x 9 x 2-inch baking pan, place chicken, breast side up. Brush chicken with margarine.
Sprinkle cornflakes on top of chicken breasts. Cover with a lid or a large sheet of foil tucked under the sides of the pan.
Bake about ½ hour. Carefully remove foil, then bake, uncovered, for another ½ hour.

Make 4 Servings:

Diabetic Recipes Amount Per Serving: 202 Calories, 26 g Protein, 6 g carbohydrates, 7 g fat, 73 mg cholesterol, 173 mg sodium
Diabetic Exchanges: ½ Starch, 3 Lean Meat

Baked Cajun Chicken

2011-08-08T23:34:00.000-07:00

(makes 4 servings)

Ingredients:

1½ to 2 lb.split chicken breasts, cut off skin and discard
½ tsp. dried thyme, crushed
Nonstick spray coating
¼ tsp. garlic salt
2 Tbsp. nonfat milk
⅛ tsp. ground white pepper
2 Tbsp. onion powder
⅛ tsp. crushed red pepper
⅛ tsp. ground black pepper

Preparation:

Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish, meat side up. Brush lightly with milk.
Mix onion powder, thyme, garlic salt, white pepper, red and black pepper in small-size bowl. Sprinkle over chicken.
Bake in oven at 375 degrees F until the chicken is cooked through (about 45 minutes).

Make 4 Servings:

Diabetic Recipes Amount Per Serving: 166 Calories, 25 g Protein, 0 g carbohydrates, 6 g fat
Diabetic Exchanges: 3 Lean Meat

Sweet and Sour Chicken

2011-08-07T23:30:00.000-07:00

(makes 8 servings)

Ingredients:

1 (8 oz.) can unsweetened pineapple chunks, drained
2 green bell pepper, cut into small pieces
¼ cup cornstarch
1¾ cups water
¾ cup SPLENDA® No Calorie Sweetener, Granulated
½ cup distilled white vinegar
2 drops orange food color
8 (2 oz. each) skinless, boneless chicken breast halves (or tofu can be substituted), cut into small cubes
2¼ cups self-rising flour
2 Tbsp. vegetable oil
2 Tbsp. cornstarch
1/2 tsp. salt
1/4 tsp. ground white pepper
1 egg
2 cups water
1 qt. vegetable oil for frying

Preparation:

Combine 1½ cups water, SPLENDA® Granulated Sweetener, vinegar, reserved pineapple syrup and orange food coloring in large-size saucepan.
Heat to boiling. Turn off heat. Combine ¼ cup cornstarch and ¼ cup water, slowly stir into saucepan. Continue stirring until mixture thickens.
Combine flour, 2 Tbsp. oil, 2 Tbsp. cornstarch, salt, white pepper, and egg.
Add 1½ cups water gradually to make a thick batter. Stir to blend thoroughly. Add chicken pieces, stir until chicken is well coated.
Heat oil in large-size skillet. Fry chicken pieces in hot oil until golden brown. Remove chicken, and drain on paper towels.
To serve, layer green peppers, pineapple chunks, and cooked chicken pieces on a platter. Pour hot sweet and sour sauce over top.

Make 8 Servings:

Diabetic Recipes Amount Per Serving(⅛ of recipe): 570 Calories, Calories from Fat 170 59 g Protein, 38 g carbohydrates, 2 g Dietary Fiber, 18 g fat, 3 g saturated fat, 165 mg cholesterol, 5 g Sugars, 760 mg sodium

Italian Chicken with Olive

2011-08-06T23:19:00.000-07:00

(makes 4 servings)

Ingredients:

4 (4 oz. each) skinless, boneless chicken breast halves
2 Tbsp. olive oil
1 large onion, halved and sliced
2 cloves garlic, minced
3 large tomatoes, coarsely chopped
¼ cup Greek black olives or ripe olives, pitted and sliced
3 tsp. drained capers
¼ tsp. salt
⅛ tsp. pepper
1/4 cup dry white wine (or reduced-sodium chicken broth)
2 tsp. cornstarch
1/4 cup snipped fresh basil
2 cups hot cooked couscous

Preparation:

Heat 1 Tbsp. of oil in large-size skillet over medium-high heat.
Add chicken; cook until chicken is tender and no longer pink (4-5 minutes on each side). Remove from pan and keep warm.
To make sauce, add remaining oil, onion and garlic to hot skillet.
Cook and stir for 2 minutes. Add tomatoes, olives, capers, salt and pepper. Bring to boiling, reduce heat, simmer, covered for 3 minutes.
Stir together the wine (or broth) and cornstarch, add to skillet. Cook and stir until thickened and bubbly.
Cook and stir for 2 minutes more. Stir in basil. Pour sauce over chicken. Serve with couscous.

Make 4 Servings:

Diabetic Recipes Amount Per Serving: 319 Calories, 27 g Protein, 32 g carbohydrates, 7 g Dietary Fiber, 8 g fat, 2 g saturated fat, 59 mg cholesterol, 289 mg sodium

Diabetic Exchanges: 1½ Starch, 2 Vegetables, 3 Lean Meat

Diabetic Recipes : Crostini

2011-04-10T04:54:00.000-07:00

(makes 20 pieces)

Ingredients

1 1-pound narrow loaf of Italian or French bread
olive oil cooking spray
2 garlic cloves, peeled and cut in half

Preparation:

Preheat oven to 350°F (180°C), Gas Mark 4. Slice the bread into 20 1/4-inch thick slices, discarding the ends. Arrange the bread in a single layer on a large baking sheet. Lightly spritz each slice with cooking spray.
Bake until lightly browned, about 10 to 15 minutes, turning once. Remove from oven and immediately rub each slice with the cut garlic. Set aside.
Store in an airtight container at room temperature to use within a day.

Nutrition score per serving:

62 calories (12% calories from fat), 2 g protein, 1 g total fat (0.2 g saturated fat), 11 g carbohydrate, 1 g dietary fiber, 0 mg cholesterol, 133 mg sodium

Diabetic exchanges:

1 carbohydrate (bread/starch)

Diabetic Recipes : Crostini with Tomatoes and Peppers

2011-04-09T04:50:00.000-07:00

(makes 20 pieces)

Ingredients

1 narrow loaf of Italian or French bread, about 1 pound
2 garlic cloves, peeled and cut in half
Tomato and Pepper Topping
olive oil cooking spray
¼ cup chopped yellow onion
1 clove garlic, minced
1 14 ½ ounce can no-salt added diced tomatoes, well drained
1 large red bell pepper, 8 ounces, seeded, deveined, and chopped
1 large yellow bell pepper, 8 ounces, seeded, deveined, and chopped
1 tablespoon chopped fresh basil or 1 teaspoon crushed dried
freshly ground pepper, to taste
fresh basil leaves or flat-leaf parsley for garnish

Preparation:

Preheat the oven to 350°F (180°C), Gas Mark 4. Or, use your toaster oven to make the crostini.
Slice the bread into 1/2 inch (1.25cm) slices. Place on a baking pan and toast until browned.
While still hot, rub with sliced garlic. These can be stored in an air tight container for 2 days.
Spray a nonstick skillet and then add the onions and garlic. Cook over medium high heat until the onion is wilted, about 4 minutes.
Add the remaining ingredients. Cook over high heat, stirring frequently, for 5 minutes until the vegetables are tender. Refrigerate until ready to serve. Can be made two days before serving.
Serve at room temperature, topping each crostini with a spoonful of the tomato-pepper mixture. Garnish with fresh basil or flat-leaf parsley.

Nutrition score per serving:

71 calories (11% calories from fat) 3 g protein, 1 t total fat (0.2 g saturated fat), 14 g carbohydrate, 1 g dietary fiber, 0 cholesterol, 145 mg sodium

Diabetic exchanges:

1 carbohydrate (bread/starch)

Diabetic Recipes : Crab Claws with Cocktail Dipping Sauce

2011-04-08T07:51:00.000-07:00

(makes about 48 pieces)

Ingredients

3 pounds snow crab claws, about 16 crab claws per pound
1 12-ounce bottle chili sauce
3-4 tablespoons fresh or bottled horseradish, or to taste
3-4 tablespoons fresh lemon juice
1½ tablespoons Worcestershire sauce
2-3 drops Tabasco sauce

Preparation:

If crab claws are frozen, defrost overnight in the refrigerator or for 2 to 3 hours at room temperature. Chill thoroughly.
Combine remaining ingredients, using the lemon juice to rinse any remaining chili sauce from the bottle. Place the mixture in a small serving bowl. Cover and refrigerate until ready to serve.
To assemble, arrange claws in a bed of chopped ice, accompanied with the bowl of sauce for dipping.

Nutrition score per serving 2-claw serving + 1 tablespoon sauce:

38 calories (7% calories from fat), 5 g protein, trace total fat (0 saturated fat), 4 carbohydrates, 0 dietary fiber, 14 mg cholesterol, 272 mg sodium

Diabetic exchanges:

½ very lean protein, ½ carbohydrate (1 vegetable)

Diabetic Recipes : Cold Artichoke Starter

2011-04-07T07:51:00.000-07:00

(makes 4 servings)

Ingredients

2 large artichokes, about 10 ounces (280 g) each
¼ cup (60 ml) white wine vinegar
1 teaspoon (5 ml) mustard seeds
½ teaspoon (2.5 ml) whole peppercorns
water
2 shallots, minced
½ cup (26 g) finely chopped flat-leaf parsley
⅓ cup (20 g) finely minced fresh herbs -- all or 1 or the following: chervil, dill, thyme, or tarragon
1 teaspoon (5 ml) capers, rinsed
1 small clove garlic, minced
juice and grated zest of 1 lemon
1 tablespoon (15 ml) olive oil
1 hard-cooked egg white (optional)
freshly ground pepper

Preparation:

Remove coarse outer leaves from artichokes and trim stems flush with the base. Using a sharp knife, cut off top third of each artichoke. Trim thorny tips from remaining leaves and rinse under running cold water.
Place artichokes side by side in a pot just large enough to hold them securely. Add vinegar, mustard seeds, and peppercorns to the bottom of the pot. Fill with water to come about half way up the sides of the artichokes. Cover and bring to a boil over high heat.
Reduce heat and simmer, partially covered, until artichoke bottoms are tender when pierced, about 35 minutes. Drain. Transfer artichokes to a small metal pan and place in freezer for about 15 to 20 minutes, until chilled. Or, cover and refrigerate artichokes until the next day.
In a small bowl, combine the shallots, parsley, herbs, capers, garlic, lemon juice, lemon zest, and olive oil. Finely chop the egg white, if using, and set aside.
Using a sharp knife, cut chilled artichokes in half lengthwise. Remove sharp-pointed inner leaves and scoop out the fuzzy centers. Set each half on a salad plate and top with an equal portion of the shallot mixture. Sprinkle with some of the chopped egg white, if using, and season with pepper.

Nutrition score per serving:

72 calories (40% calories from fat), 3 g protein, 4 g total fat (0.5 g saturated fat), 10 g carbohydrate, 4 g dietary fiber, 0 cholesterol, 83 mg sodium

Diabetic exchanges:

2 vegetable, 1 fat

Diabetic Recipes : Clown Party Dip

2011-04-04T05:26:00.000-07:00

(makes 2 cups)

Ingredients

1 cup (236 ml) low-fat (1%) cottage cheese
½ cup (118 ml) plain nonfat yogurt
6 radishes, finely chopped
2 small carrots, shredded
2 tablespoons (30 ml) chopped parsley
2 tablespoons (30 ml) chopped scallions (white part only)
2 tablespoons (30 ml) chopped pimento
1 teaspoon (5 ml) prepared horseradish
vegetable salt substitute, to taste

Preparation:

Using a potato masher or fork, mash cottage cheese to break up curds. Blend in yogurt and remaining ingredients. Mix well.
Chill for 1 hour before serving with raw vegetables or fat-free chips.

Nutrition score per serving ¼ cup (59 ml):

37 calories (9% calories from fat), 5 g protein, trace total fat (0.2 g saturated fat), 4 g carbohydrate, 1 g dietary fiber, 2 mg cholesterol, 134 mg sodium

Diabetic exchanges:

½ very lean meat, 1 vegetable

Diabetic Recipes : Chopped Salad on Bruschetta

2011-04-03T05:23:00.000-07:00

(makes 4 servings)

Ingredients

4 ¼” slices of French or Sourdough bread
1 clove garlic, peeled and halved
1 small red onion, 3 ounces (90 g) finely diced
1 medium tomato, 5 ounces (150 g) finely diced
1 medium cucumber, peeled, seeded, and diced
½ cup (30 g) assorted fresh herbs such as basil, chives, dill, flat-leaf parsley, or tarragon), minced
2 teaspoons (10 ml) olive oil
salt (optional)
freshly ground pepper

Preparation:

Grill or toast bread on both sides until golden and crisp. Rub hot bread on one side with garlic. Place bread slices on a individual salad plates. Set aside.
In a bowl combine onion, tomato, cucumber, herbs, olive oil, and salt (if using).
Spoon a quarter of the mixture onto each slice of bread. Season each with freshly ground pepper. Serve at once.

Nutrition score per serving:

81 calories (31% calories from fat), 2 g protein, 3 g total fat (0.4 g saturated fat), 12 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 82 mg sodium

Diabetic exchanges:

1 carbohydrate (½ bread/starch, 1 vegetable), ½ fat

Diabetic Recipes : Chili & Lime Dip

2011-04-02T06:48:00.000-07:00

(makes 6 servings)

Ingredients

½ cup fresh lime juice
2 tablespoons chili powder
1 teaspoon salt

Preparation:

Pour lime juice in a small bowl.
Combine chili powder and salt in another bowl.
To eat, dip vegetables first in lime juice and then into the chili/salt mixture.

Nutrition score per serving:

13 calories (22% calories from fat), trace protein, trace total fat (0 saturated fat), 3 g carbohydrate, 1 g dietary fiber, 0 cholesterol, 413 mg sodium

Diabetic exchanges:

FREE

Diabetic Recipes : Chile Con Queso

2011-04-01T06:43:00.000-07:00

(makes 8 servings)

Ingredients

4 ounces reduced-fat processed cheese, cut into 1-inch (2.5 cm) cubes
⅓ cup store-bought chunky salsa
1 16-ounce can fat-free refried beans
¼ cup well-drained canned chopped green chiles

Preparation:

Combine all ingredients and put in a microwave-safe dish. Cook for 2 minutes. Stir. Continue to cook for another 4 minutes, stirring once, until cheese is melted and dip is warmed through.
Serve hot with fat-free or reduced-fat tortilla chips.

Nutrition score per serving (dip only):

102 calories (32% calories from fat), 5 g protein, 3 g total fat (2.0 g saturated fat), 10 g carbohydrate, 3 g dietary fiber, 10 mg cholesterol, 530 mg sodium

Diabetic exchanges:

1 lean protein (meat), 1/2 carbohydrate (bread/starch)

Diabetic Recipes : Carpaccio of Beef with Asparagus and Tomato Salad

2011-03-31T06:43:00.000-07:00

(makes 4 servings)

Ingredients

1 pound beef tenderloin cut into 4 servings
¼ teaspoon kosher salt
freshly ground pepper
1 pound thin asparagus, tough ends removed
10 ounces plum tomatoes, chopped
¼ cup fresh basil, chopped
10 ounces baby lettuce of your choice
freshly ground pepper
3 tablespoons red wine vinegar
1½ tablespoons olive oil
1 tablespoon water
1 teaspoon grained Dijon mustard
freshly grated pepper

Anchovy-Caper Dressing

4 ounces fat-free ricotta
1 cup nonfat plain yogurt
¼ cup red wine vinegar
2 teaspoons capers
2 teaspoons anchovy paste
1 shallot, chopped
2 cloves garlic, chopped
¼ cup fresh basil leaves
¼ cup flat leaf parsley
freshly ground pepper

Preparation:

Preheat oven to broil or light a grill
Salt and pepper the beef. Broil or grill until done to your desired degree of doneness. Set aside for at least 20 minutes.
Cook the asparagus in 2 tablespoons water in the microwave. Place in ice water to refresh. Drain and place in bowl. Add the chopped tomato and basil.
Make a vinaigrette by whisking together the vinegar, oil, water, mustard, and pepper. Set aside.
Using a food processor with a metal blade, combine the ricotta, yogurt, vinegar, capers, anchovy paste, shallot, garlic, parsley, basil and pepper. until smooth. Refrigerate until ready to serve.
Toss the asparagus with 1 tablespoon (15 ml) of the vinaigrette. Place on one side of each of 4 large plates. Toss the tomato and chopped basil with 1 tablespoon (15 ml) of the vinaigrette. Place on the other side of each plate, leaving the center empty. Toss the lettuce with the remaining vinaigrette and place in the center between the vegetables.
Slice the beef against the grain into paper thin slices. Arrange on the plate and drizzle with each serving with 2 tablespoons (30 ml) of the Anchovy-Caper Sauce. Serve at once.

Nutrition score per serving:

362 calories (40% calories from fat), 36 g protein, 16 g total fat (4.2 g saturated fat), 17 g carbohydrates, 4 g dietary fiber, 76 mg cholesterol, 795 mg sodium

Diabetic exchanges:

3 lean protein, 1 carbohydrate (1/2 skim milk, 2 vegetable), 1 fat

Diabetic Recipes : Banana Fingers

2011-03-30T05:35:00.000-07:00

(makes 1 serving)

Ingredients

½ of a ripe 9-inch banana
1 tbsp. fresh orange juice
¼ tsp. ground cinnamon
1 slice whole wheat or oatmeal bread, toasted

Preparation:

Preheat broiler. Using a fork, mash banana with orange juice and cinnamon. Spread on one side of tasted bread. Place under the broiler until bubbling and lightly browned. Cut into small fingers and serve.

Nutrition score per serving:

132 calories (10% calories from fat), 4 g protein, 2 g total fat, (0.4 g saturated fat), 29 g carbohydrate, 4 g dietary fiber, 0 mg cholesterol, 149 mg sodium

Diabetic exchanges:

2 carbohydrate (1 bread/starch, 1 fruit)

Diabetic Recipes : Bagel Pizza

2011-03-29T05:35:00.000-07:00

(Recipes makes 2 servings)

Ingredients

1 (4 oz.) plain bagel, cut in half
¼ cup purchased Contadina pizza sauce
1 oz. part-skim shredded mozzarella cheese

Preparation:

Preheat broiler. Position top oven rack 4 to 5 inches below source of heat.
Spread each bagel half with 2 tbsp. of the pizza sauce. Sprinkle evenly with the cheese. Place prepared bagels on a baking sheet and broil until cheese melts and sauce bubbles (about 2½ to 3 minutes).
Remove from oven and serve.

If your children are small, use a 2 oz. bagel and half of the remaining ingredients.

Nutrition score per serving:

(4 oz. bagel): 204 calories (14% calories from fat), 10 g protein, 3 g total fat (1.6 g saturated fat), 34 g carbohydrate, 2 g dietary fiber, 8 mg cholesterol, 379 mg sodium(2 oz. bagel): 102 calories (14% calories from fat), 5 g protein, 2 g total fat (0.8 g saturated fat), 17 g carbohydrate, 1 g dietary fiber, 4 mg cholesterol, 180 mg sodium

Diabetic exchanges:

(4 oz. bagel): ½ medium fat meat, 2 carbohydrate (2 bread/starch), 1 vegetable
(2 oz. bagel):1 carbohydrate (1 bread/starch), 1 vegetable

Diabetic Recipes : Asian Popcorn

2011-03-28T05:34:00.000-07:00

(Recipes makes 4 servings)

Ingredients

8 cups air-popped popcorn
1 3 oz. can chow mein noodles
refrigerated butter-flavored cooking spray
2 tsp. low-sodium soy sauce

Preparation:

Preheat oven to 300 degrees F.
Combine popcorn and chow mein noodles in a large baking pan. Lightly spray with cooking spray. Toss to evenly coat. Drizzle with soy sauce and toss again.
Bake for 10 minutes, stirring once. Let cool for 10 minutes before eating.

Nutrition score per serving:

169 calories (28% calories from fat), 6 g protein, 5 g total fat (1.1 g saturated fat), 26 g carbohydrate, 4 g dietary fiber, 0 cholesterol, 260 mg sodium

Diabetic exchanges:

1½ carbohydrate (bread/starch), 1 fat

Diabetic Recipes : Animal Crackers

2011-03-27T05:33:00.000-07:00

(Recipe makes about 59 crackers)

Ingredients

¾ cup whole wheat flour
¼ cup cornmeal
¼ cup grated Parmesan cheese
2 tbsp. dehydrated vegetable flakes
1 tsp. baking powder
¼ tsp. salt (optional)
4 tbsp. cold reduced-fat margarine
¼ cup skim milk
dash cayenne pepper (optional)

Preparation:

Combine whole wheat flour, cornmeal, Parmesan cheese, dehydrated vegetable flakes, baking powder, and salt (if using) in a medium bowl.
Using a pastry blender or two knives, cut margarine into flour mixture until it resembles fine crumbs. Make a well in the center and stir in the milk to form a stiff dough. Gather the dough into a ball and chill, wrapped in plastic wrap for 15 minutes.
Preheat oven to 375 degrees F. Roll out dough on a lightly floured work surface to ⅛” thickness. Cut out with small cookie cutters into animal shapes. Transfer cut out crackers to a nonstick cookie sheet. Prick surface with tines of a fork.
Bake until crackers are lightly browned on the bottom (about 4-5 minutes). Using a wide spatula, turn cracker over and bake for another until browned on the bottom (about 3-5 minutes). Cool on a wire rack.
Store in an airtight container. Serve with cocoa to drink. (optional)

Nutrition score per serving (7-cracker):

122 calories (40% calories from fat), 6 g total fat (1.4 g saturated fat), 15 g carbohydrate, 2 g dietary fiber, 3 mg cholesterol, 182 g sodium

Diabetic exchanges:

1 carbohydrate (1 bread/starch), 1 fat

Diabetic Recipes : Ants on a Log

2011-03-26T05:34:00.000-07:00

(Recipes makes 2 servings)

Ingredients

1 large celery rib, washed
3 tbsp. reduced-fat cream cheese
12 dark raisins

Preparation:

Fill the celery with the cream cheese. Top with the raisins.
Cut into 4 "logs" and serve.

Nutrition score per serving:

69 calories (51% calories from fat), 3 g protein, 4 g total fat (2.5 g saturated fat), 6 g carbohydrate, 1 g dietary fiber, 13 mg cholesterol, 85 mg sodium

Diabetic exchanges:

1/2 carbohydrate (1/2 fruit), 1 fat

Diabetic Recipes : Bruschetta with Feta Cheese

2011-03-25T05:33:00.000-07:00

(Recipe makes 6 servings)

Ingredients

6 French or Sour Dough bread, small slices
2 tsp. olive oil
2 garlic cloves, peeled and halved
12 cherry tomatoes, quartered
¼ cup fresh basil or flat-leaf parsley, minced
2 oz. reduced fat feta cheese, crumbled
freshly ground pepper

Preparation:

Grill or toast bread on both sides until golden brown.
Brush one side of each slice with some of the olive oil and rub with garlic.
Combine cherry tomatoes, basil, and feta cheese in a small-size bowl. Spoon 1/6 of the mixture onto the top of each bread slice. Add a grinding of fresh pepper and serve.

Nutrition score per serving:

106 calories (28% calories from fat), 4 g protein, 3 g total fat (1.1 g saturated fat), 15 g carbohydrate, 1 g dietary fiber, 3 mg cholesterol, 280 mg sodium

Diabetic exchanges:

1 carbohydrate (bread/starch), ½ fat

Diabetic Recipes : Stuffed Belgian Endive with Goat Cheese

2011-03-24T05:32:00.000-07:00

(Recipe makes 8 servings)

Ingredients

2 oz. aged goat cheese
2 cups plain nonfat yogurt (made without gelatin)
2 tbsp. chives, minced
1 tbsp. thyme, finely chopped
1 tbsp. parsley (flat leaf), finely chopped
freshly grated pepper
2 heads of Belgian endive, about 12 leaves each
extra chives (for garnish)

Preparation:

1. Combine the goat cheese, yogurt and spoon into a cheese cloth lined strainer and place over a bowl to drain. Cover with plastic wrap and refrigerate for up to 2 days for thicker cheese. Discard the whey. 2. In a medium bowl, place the cheese. Add the chives, thyme, parsley and pepper and stir well to combine. Any cheese left over can be stored in the refrigerator, covered, for up to a week. 3. Arrange 24 Belgian endive leaves on a platter. Place a tbsp. of goat cheese on each and garnish with chives.

Nutrition score per serving:

54 calories (26% calories from fat), 4.6 g protein, 2 g total fat (1.2 g saturated fat), 6 g carbohydrates, 1 g dietary fiber, 5 mg cholesterol, 76 mg sodium

Diabetic exchanges:

½ carbohydrate (½ skim milk)

Baked Pita Chips

2011-03-23T05:32:00.000-07:00

(Recipe makes 72 chips)

Ingredients

6 (6”) pita breads, cut each pita bread in half, then each half into 3 triangles, gently pull apart each triangle to separate it into 2 pieces, getting 12 triangles per pita bread.
olive oil cooking spray
fire roasted garlic juice (optional)

Preparation:

Preheat oven to 375 degrees F.
Lay the triangles in a single layer on a large nonstick baking sheet. (Depending on the size of your baking sheet, you make need to bake them in two batches.) Lightly coat triangles with olive oil cooking spray and spritz lightly with garlic juice (if using).
Bake until pita begins to color (about 7 minutes). Turn pitas over and continue to bake for 5 minutes until crisp and golden brown. Store in self-sealing plastic bags.

Nutrition score per serving (6 chips):

83 calories (4% calories from fat), 0 total fat (0 saturated fat), 3 g protein, 17 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 161 mg sodium, 36 mg potassium

Diabetic Exchanges:

1 carbohydrate (bread/starch)

Diabetic Recipes : Baked Bagel Thins

2011-03-22T05:31:00.000-07:00

(Recipe makes 6 servings)

Ingredients

3 (3 oz.) whole wheat bagels, slice each bagel into 4 crosswise slices
refrigerated butter-flavored cooking spray

Preparation:

Preheat oven to 450 degree F.
Spray a non stick cookie sheet. Place the slices in a single layer on the sheet and spray again.
Bake until lightly browned (about 5 minutes). Serve immediately.

Nutrition score per serving:

112 calories (4% calories from fat), 5 g protein, 1 g total fat (0 saturated fat), 24 g carbohydrate, 4 g dietary fiber, 0 cholesterol, 209 mg sodium

Diabetic exchanges:

1 ½ carbohydrate (bread/starch)

Avocado in Tortilla Cups

2011-03-21T05:17:00.001-07:00

Defends against diabetes- If you have diabetes, you're probably looking for ways to replace the saturated fat in your diet with more carbohydrates.
Instead, consider substituting some of those carbohydrates with monounsaturated fat, the kind you get from avocados. Not only do avocados lower your LDL cholesterol without lowering HDL cholesterol, they also can reduce the amount of triglycerides, another type of fat, in your blood. A high triglyceride level can be a warning sign of heart disease.
Eating high-fiber foods, like avocados, can benefit people with type 2 diabetes in several ways. One study published in The New England Journal of Medicine found that a high-fiber diet (50 g. per day) lowered cholesterol, triglyceride, glucose, and insulin levels.
Avocados have earned the backing of the American Diabetes Association, which has included avocados in its collection of suggested recipes.
(Recipe makes 40 pieces)

Ingredients

10 6” corn tortillas
3 large ripe avocados, cut in half lengthwise, remove and discard pits, remove skin
2 cups plain non-fat yogurt, drained
1 large plum tomato, seeded and minced
2 tbsp. minced shallots or red onion
2 large cloves garlic, minced
3 tbsp. fresh lemon juice
2 tbsp. fresh lime juice
1 tsp. chili powder
dash cayenne pepper
10 pitted ripe olives, cut into 4 crosswise slices. Cover and refrigerate
fresh cilantro, minced (for garnish)
vegetable cooking spray

Preparation:

Preheat oven to 375 degrees F. Spray custard cups with vegetable cooking spray.
Cut tortillas into quarters. Mist tortilla quarters with water and place 1 quarter in each custard cups opening, pushing down in the center to form a cup. Spray with vegetable cooking spay again. Bake for 5 minutes or until cups are golden and crisp. Tip out the cups and cool on a rack.
Cut the avocado into 1” pieces. Mix the avocado with the yogurt, mashing the avocado as you mix to a chunky consistency. Stir in tomato, shallot, garlic, lemon juice, lime juice, chili powder, and cayenne. Cover and refrigerate until ready to serve.
To assemble, spoon some of the avocado mixture into each tortilla cup. Sprinkle the top of each with some of the cilantro and top with an olive slice.

Nutrition score per serving (2 piece):

95 calories (45% calories from fat), 3 g protein, 5 g total fat (0.8 g saturated fat), 11 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 25 mg sodium

Diabetic exchanges:

½ carbohydrate (bread/starch), 1 fat