Diabetic Recipes
|
|
Diabetic Recipes
Chicken Salad with Potatoes, Green Beans and Tarragon Dressing
1 pound (480 g) skinless, boneless chicken breasts
1 poind (480 g) small red potatoes, cooked
1/3 pound (180 g) green beans, stem ends pinched,
cut into 1 inch pieces, blanched in boiling water to cover
for 2 minutes and drained
1 4-ounce (120g) plum tomato, diced
tarragon dressing
|
|
1/4 cup (67 g) fat-free sour cream
1/4 cup (69 g) fat-free mayonnaise
2 teaspoons (10 ml) crushed dried tarragon
1 tablespoon (15ml) white wine vinegar
1/2 teaspoon (2.5ml )salt (optional)
freshly ground pepper, to taste
|
|
Place the chicken in a microwave safe dish with 1 tablespoon water. Cook at full power for 4-6 minutes
turning once, covered with waxed paper, until done. Allow chicken to cool. Dice chicken into bite-size
cubes and place into bowl.
Dice the potatoes and add to the chicken, along with the green beans and tomatoes. Whisk the sour cream,
mayonnaise, tarragon, vinegar, salt (if using), and pepper in a small bowl. Fold into the chicken and
vegetables. Refrigerate until ready to serve.
Per serving: 264 calories (6% calories from fat),
31 g protein, 2 g total fat (0.4 g saturated fat),
30 g carbohydrates, 4 g dietary fiber, 67 mg cholesterol, 203 mg sodium
Diabetic exchanges: 3 very lean protein, 2 carbohydrate
(1 1/2 bread/starch, 1 vegetable)
|
|
Peach Bread Pudding
(makes 4 servings)
refrigerated butter-flavored cooking spray
2 cups (120 g) cubed day-old French bread
(toasted if bread is fresh)
2 cups (480 ml) skim milk
1 teaspoon (5 ml) reduced-calorie margarine
1/4 cup (60 ml) egg substitute
|
|
1/2 teaspoon (2.5 ml) grated lemon zest
1/2 teaspoon (2.5 ml) pure vanilla extract
1/8 teaspoon ( 0.6ml) almond extract
3 large peaches, peeled, pitted,
and cut into small dice
1 teaspoon ( 5 ml) sugar substitute,
or to taste
|
|
Preheat oven to 375 F (190C), Gas Mark 5. Lightly coat four 2-cup (480 ml) souffl dishes with cooking
spray.
Divide the bread cubes between the prepared dishes. In a small sauce pan , combine the milk and margarine.
Scald the milk mixture. Remove from the heat and stir in lemon zest, vanilla, almond extract, peaches,
sugar substitute, and egg substitute. Pour over the bread cubes.
Place the souffl dishes on a cookie sheet and bake for 20-25 minutes, until the top is crisp and a knife
inserted in the center comes out clean. Serve warm.
Per serving: 180 calories (9% calories from fat),
9 g protein, 2 g total fat (0.5 g saturated fat), 32 g carbohydrates,
3 g dietary fiber, 2 mg cholesterol, 282 mg sodium
Diabetic exchanges: 2 carbohydrate (1 bread/starch, 1/2 fruit, 1/2 skim milk)
|
|
Saffron Rice Medley
(makes 4 servings)
2 cups (480 ml) canned
no-salt-added chicken broth
few threads of saffron
1 cup (180 g) raw long-grain rice
2 tablespoons (21 g) golden raisins
|
|
3 scallions, white part only, thinly sliced
1/2 tablespoon (7.5 ml) grated orange zest
2 tablespoons (30 ml) fresh orange juice
|
|
In a medium saucepan, bring chicken broth and saffron to a rapid boil. Add rice, reduce heat to low and
cover. Cook and cook rice, undisturbed, for 15 to 20 minutes, until liquid is absorbed and rice is tender.
Remove from stove and add raisins, scallions, orange zest, and orange juice. Do not stir. Cover and let
stand for 5 minutes.
Uncover and fluff rice with a fork, mixing thoroughly. Serve at once.
Per serving: 195 calories (0% calories from fat),
5 g protein, 0 total fat (0 saturated fat),
43 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 24 mg sodium
Diabetic exchanges: 3 carbohydrate (2 1/2 bread/starch, 1/2 fruit)
|
|
Banana Chocolate Parfaits
(makes 4 servings)
1 cup (227 g) plain low-fat yogurt
1 0.8-ounce (24 g) box sugar-free
chocolate pudding mix
2 medium bananas, 6 ounces (180 g)
each, peeled
1 teaspoon (5 ml) fresh lemon juice
|
|
1/4 cup (18 g) reduced-fat frozen dairy
whipped topping unsweetened cocoa powder
1 tablespoon (15 ml) chopped walnuts
4 fresh Bing cherries with stems
for garnish (optional)
|
|
In a food processor or blender, combine yogurt and pudding mix until smooth. Cut each banana into 6 pieces
on the diagonal. Sprinkle with lemon juice Place 2 banana quarters in each of 4 dessert parfait glasses
or goblets. Top with 1/4 of the pudding mix. Top each with 1 tablespoon whipped topping.
Using a fine sieve, sift a little cocoa powder on top of each serving. Sprinkle with walnuts and add a
cherry on top, if using.
Per serving: 138 calories (18% calories from fat),
4 g protein, 3 g total fat (1.3 g saturated fat), 25 g carbohydrates,
2 g dietary fiber, 4 mg cholesterol, 336 mg sodium
Diabetic exchanges: 1 1/2 carbohydrate (1/2 bread/starch, 1 fruit)
|
|
Individual Berry Cobblers with Puff Pastry Stars
(makes 4 servings)
Puff Pasty Stars
1/3 frozen puff pastry sheet, thawed
egg wash made from 3 tablespoons (15 ml) egg
substitute beaten with 1 tablespoon water
Berry Filling
2 cups fresh blueberries, blackberries or
raspberries, or a mixture of berries
|
|
1 tablespoon (15 g) grated orange zest
1 teaspoon (5 ml) fresh lemon juice
2 teaspoons (10 ml) cornstarch
sugar substitute equal to 1/4 to 1/2 cup
(60 to 120 g) sugar, or to taste
depending on tartness of berries
1 cup nonfat, sugar-free frozen yogurt
|
Preheat oven to 400 F.
Roll out puff pastry on a lightly floured work surface to 1/4-inch thickness. Cut out 8 star shapes with
cookie cutter. Place on non-stick cookie sheet and freeze for 5 minutes.
Remove from freezer and brush top of stars with egg wash. Bake in middle of oven for 10 to 15 minutes
until puffed and golden brown. Cool on a rack . Store in a airtight plastic bag at room temperature if
made day before serving.
Place the berries in a large bowl. Add the orange zest, lemon juice, cornstarch, and sugar substitute.
Divide the berries into 4 individual oven-proof 1 1/2-cup souffl dishes. Bake for 20 minutes, until done.
Cool slightly.
To assemble, top each cobbler with 2 pastry stars and 1/4 cup frozen yogurt. Serve immediately.
Per serving: 178 calories (28% calories from fat),
4 g protein, 6 g total fat (0.8 g saturated fat),
28 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 84 mg sodium
Diabetic exchanges: 2 carbohydrate (1 bread/starch, 1 fruit), 1 fat
|
|
Slow-Baked Salmon with Lime-Mustard Coating
(makes 4 servings)
1 teaspoon (5 ml) lime zest
2 tablespoons (30 ml) olive oil
1 tablespoon (15 g) dry bread crumbs
1 tablespoon (15 g) finely chopped
flat-leaf parsley
2 teaspoons (10 ml ) mustard seeds
|
|
juice of large 1 lime
1 teaspoon (5 ml) Dijon mustard
1/8 teaspoon (0.6 ml) sugar substitute
4 5-ounce (150 g) skinless salmon fillets
freshly ground pepper
|
Preheat oven to 250 F.
In a bowl combine the lime zest, olive oil, bread crumbs, parsley, mustard seeds, lime juice, Dijon mustard,
and sugar substitute. Place the salmon fillets in baking dish, skinned sides down and sprinkle with pepper.
Place some of the lime coating on each fillet. Bake the salmon for 25- 30 minutes until done. Serve hot
or at room temperature.
Per serving: 282 calories (54% calories from fat),
29 g protein, 17 g total fat (2.4 g saturated fat),
3 g carbohydrates, 1 g dietary fiber, 78 mg cholesterol, 109 mg sodium
Diabetic exchanges: 4 lean protein, 1 fat
|
|
Lemon Meringue Pie
(makes 8 servings)
1 cup (20 g) SugarTwin Spoonable
1/2 cup (64 g) cornstarch
1/4 teaspoon (1.25 ml) cream of tartar
1/4 teaspoon (1.25 ml) salt
1 1/2 cups (360 ml) water
1/2 cup (120 ml) fresh lemon juice
2 tablespoons (25 g) margarine
1 teaspoon (5 ml) grated lemon zest
|
|
3 large eggs, separated
2 drops yellow food coloring (optional)
1 9-inch (22.5 cm) fresh or frozen pie shell,
baked and cooled Meringue
1/4 teaspoon (1,25 ml) cream of tartar
1/2 teaspoon (2.5 ml) pure vanilla extract
1/3 cup (6.5 g) Sugar Twin Spoonable
|
In a nonstick medium saucepan, combine 1 cup SugarTwin, cornstarch, cream of tartar, and salt. Whisk in
water and lemon juice.
Cook over medium heat, stirring, until mixture boils. Reduce heat to medium-low; continue cooking and
stirring for 1 minute. Remove from heat. Stir in margarine and lemon zest; set aside.
In a medium bowl, whisk together egg yolks until lemon colored. Whisk at least half of the hot cornstarch
mixture into eggs. Stir this mixture into remaining mixture in saucepan, blending well. Return pan to
medium-low heat. Cook, stirring, for 2 minutes. Cool slightly. Pour filling into baked pie crust.
Preheat oven to 350F (180C), Gas Mark 4.
To make the meringue: In a small mixer bowl, combine egg whites (works best at room temperature) and 1/4
teaspoon cream of tartar. Beat with an electric mixer on high speed until froth. Add vanilla. Gradually
add SugarTwin, 1 tablespoon (15 ml) at a time. Beat until stiff peaks form. Spread evenly over lemon filling,
sealing well around the edge of the crust. If desired, swirl peaks by lifting up some of the meringue
with the back of a spoon.
Bake for 12 to 15 minutes until meringue is golden brown. Cool before serving. Refrigerate leftovers for
no more than 2 days.
Per serving: 153 calories (54% calories from fat),
3 g protein, 9 g total fat (2.0 g saturated fat), 14 g carbohyrate,
0 dietary fiber, 64 mg cholesterol, 152 mg sodium
Diabetic exchanges: 1 carbohydrate (bread/starch), 2 fat
|
|
Baked Sweet Potato Thins
(makes 4 servings)
canola oil cooking spray
2 8-ounce (240 g) sweet potatoes,
peeled and very thinly sliced
|
|
Freshly ground pepper, to taste
|
|
Preheat the to 375F (190C), Gas Mark 5. Spray a non stick cookie sheet with cooking spray. Place the thin
potato slices in a single layer on the sheet and spray with the cooking spray. Sprinkle with pepper to
taste. Bake, turning once if necessary, until the potatoes are cooked through. The time will depend on
the thickness.
Per serving: 71 calories (0% calories from fat)
1 g protein, 0 total fat (0 saturated fat), 17 g carbohydrate,
2 g dietary fiber, 0 cholesterol, 7 mg sodium
Diabetic exchanges: 1 carbohydrate (bread/starch)
|
|
Crustless Spinach Quiche
(makes 6 servings)
1 10 ounce (300 g) package frozen
chopped spinach
4 ounces ( 120 ml) skim milk Swiss cheese
2 slices day old bread, crusts removed
and broken into small pieces
|
|
12 ounces (360 ml) egg substitute
3 scallions, whites and 1 inch green, sliced
1/4 teaspoon (1.25 ml) nutmeg
freshly ground pepper to taste
butter flavored cooking spray
|
Preheat the oven to 350F (180C), Gas Mark 4
. Thaw the spinach in the microwave and then drain in a colander, squeezing out all liquid. Mix spinach
with cheese, bread pieces, egg substitute, scallion, nutmeg, and pepper. Pour into a nonstick 8 or 9 inch
(20 to 22.5 cm) pie pan which has been sprayed with cooking spray. Even out with a spatula.
Bake about 30 minutes or until completely set. Serve hot.
Per serving: 121 calories (28% calories from fat),
13 g protein, 4 g total fat (2.2 g saturated fat), 9 g carbohydrate,
2 g dietary fiber, 10 mg cholesterol, 282 mg sodium
Diabetic exchanges: 2 lean protein, 1/2 carbohydrate (bread/starch)
|
|
3-Alarm Chili
(makes 4 servings)
1 pound (480 g) top sirloin, coarsely ground
1 medium white onion, 6 ounces (180 g), chopped
1 large clove garlic, minced
1 medium red bell pepper, 6 ounces (180 g),
seeded and chopped
3 tablespoons (45 ml) good-quality chili powder
1/2 tablespoon (7.5 ml) ground cumin
1 teaspoon (5 ml) crushed dried oregano
1 14 1/2-ounce (435 g) no salt added crushed tomatoes
|
|
1/2 cup (120 ml) low-sodium canned beef broth
Topping:
1/2 cup (115 g) plain nonfat yogurt
2 tablespoons (30 ml) minced fresh cilantro
1 teaspoon (5 ml) good-quality chili powder
1/8 teaspoon (0.6 ml) cayenne pepper
|
Put the ground sirloin in a Dutch oven or large saucepan over medium heat. Cook, stirring, until beef
is no longer pink. Drain off any fat or juices.
Measure 2 tablespoons of the onion; set aside. Put remaining onion, garlic, and bell pepper into the pot
and cook, stirring, for 5 minutes. Stir in chili powder, cumin, oregano, tomatoes with their liquid, and
beef broth.
Lower heat to simmer and cook, covered, until meat and vegetables are tender, about 35 to 45 minutes.
Meanwhile, finely mince the reserved onion. Place in a small bowl and stir in remaining topping ingredients.
Set aside.
When chili is done, ladle into bowl and offer topping to spoon onto each serving.
Per serving: 252 calories (26% calories from fat),
31 g protein, 8 g total fat (3.0 g saturated fat), 17 g carbohydrate,
4 g dietary fiber, 75 mg cholesterol, 147 mg sodium
Diabetic exchanges: 3 1/2 lean protein, 1 carbohydrate (3 vegetable)
|
|
Special Diets Recipe: (Diabetic)
Courtesy of Jenny-Cider, South Australia
|
|
Potato and Pumpkin Layer Pie
Base:
2 cups wholemeal breadcrumbs
2 tbsp unsweetened orange juice
Layers:
1 kg potatoes,peeled,cooked and mashed
2 granny smith apples,peeled and grated
1/2 cup spring onions, chopped
dash of cayenne pepper
|
|
1 cup cooked peas
800g pumpkin, peeled,cooked and mashed
1/4 cup tomato chutney spread
1 small red capsicum, thinly diced
1 large tomato, sliced
1 cup wholemeal breadcrumbs
|
To make base:
Combine base ingredients in a food processor until crumbs start to stick together.Press into a round springform
cheesecake tin that has been lightly greased.Cook at 200oC for 10 mins. Leave to cool.
To make Layers:
Combine potato,apple,spring onions,peas and cayenne pepper.Mix well. Spoon over base and firm down. Combine
pumpkin,tomato chutney and capsicum, spread over potato mix and firm down. Top with slices of tomato,
then bread crumbs. Cook at 200oC for 50 mins. Let stand 10 mins before removing from the tin. Slice with
an electric or very sharp knife.
|
|
Submitted Special Diet Recipe:
Courtesy of: Karen Murphy, Muscatine, Iowa
|
|
Lite Lemon Bars (Diabetic recipe)
1 - Angel food cake mix
1 - sm. box sugar free
instant vanilla pudding
|
|
1 - sm. box sugar free
lemon jello
|
Pre-heat oven to 350 prepare pudding according to directions on the box. Let it set up. after the pudding
sets stir in dry lemon jello. Mix dry angel food cake mix into above ingredients and stir together. place
into well sprayed 9x13 pan. bake at 350 for about 35 minutes. Check with toothpick test. cool..sprinkle
with powdered sugar thru a sieve. (I use skim milk in my pudding also and I buy the fat free angel food
mix or low fat)
|
Submitted Special Diet Recipe:
Courtesy of: Karen Murphy, Muscatine, Iowa
|
|
Diabetic Pumpkin Muffins
1 Cup Pumpkin
2 eggs, beaten
2/3 Cup non-fat dry milk powder
2 tsp. pumpkin pie spice
1 tsp. cinnamon
6 pkg. of sugar subsitute
|
|
1/2 cup grated carrots
5 Tbsp. Flour
1 tsp. baking soda
4 Tbsp. Raisins
1 tsp. Vanilla
|
1) Combine dry ingredients add eggs and vanilla, then the pumpkin, raisins and carrots. Mix well.
2)spray a 12 cup muffin pan with spray or use muffin/cupcake liners.
3) Bake 350 oven for 15 minutes. freezes well.
Serving size 3, exchanges 1/2 meat,1/2 fruit,1/2 milk,1 bread,1/4 vegetable.
|
Back To Special Diets Index
|