Diabetic Recipes

Baked Cajun Chicken

2010-03-23T18:44:00.001-05:00

Ingredients

1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper

Directions

Rinse chicken, pat dry. Cut off skin and discard.
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.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken.
Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.

Diabetic Baked Apples

2010-03-16T11:25:00.002-05:00

Ingredients:

4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate

Directions:

Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.

Goulash Soup Recipe

2010-02-25T08:36:00.002-06:00

Ingredients

1 cup chopped onion
1 clove garlic, minced
1/2 pound lean round steak, cut into 1/2" cubes
4 cups water
1 beef bouillon cube
1-2 tablespoons paprika
1/2 teaspoon Morton Lite Salt Mixture
2 ounces tomato paste (or substitute 1 peeled tomato, cut up)
1 medium potato, peeled and diced

Directions

In a large, heavy soup pot sprayed with non-stick spray, stir-fry onion and garlic until golden brown. Remove from pot and set aside. Re-spray pot with non-stick spray and brown beef cubes over medium-high heat.
Add cooked onion and garlic to pot. Add water, bouillon cube, paprika, Morton Lite Salt Mixture and tomato paste or tomato. Cover and simmer for 4 hours. Add potato and simmer for 15 minutes longer.

Nutritional Info Per Serving:

Calories:	91
Protein:	10 g
Sodium:	290 mg
Cholesterol:	23.4 mg
Fat:	2 g
Carbohydrates:	8.1 g
Exchanges:	1 Lean Meat, 1/2 Bread/Starch

Diabetic Banana Bread

2010-02-10T13:07:00.002-06:00

Ingredients:

2-1/4 cup all-purpose flour
2/3 cup honey-crunch wheat germ
1/4 teaspoon baking Soda
1/2 cup rolled oats, uncooked
1/4 cup brown sugar, packed
1 tablespoon baking powder
1/2 teaspoon salt
1/2 cup egg substitute, thawed
1/3 cup walnuts, chopped
1 teaspoon vanilla extract
1-1/2 sticks margarine
1-1/2 cup mashed bananas
6 ounce can frozen apple juice concentrate, thawed

Directions:

Preheat oven to 350 degrees F.
Grease 9"x5" loaf pan.
In large bowl, mix first 7 ingredients.
With pastry blender, cut in magarine until mixture resembles coarse crumbs.
Stir in bananas, undiluted apple-juice concentrate, egg substitute, walnuts, and vanilla just until flour is moistened.
Spoon batter into pan.
Bake 60 minutes or until toothpick inserted into center of bread comes out clean.
Cool bread in pan on wire rack 10 minutes; remove from pan and cool slightly.
Serve warm, or cool completely to serve later

Tags: diabetic recipes, diabetic bread recipes, banana bread recipe, diabetic banana bread

Diabetic Mexican Tuna Salad

2010-01-29T17:49:00.001-06:00

Ingredients:

1 (6 ounce) can chunk light tuna in water, drained and flaked
1 green bell pepper, minced
2 scallions, minced
1/4 cup prepared green salsa
6 pimiento-stuffed green olives, chopped
2 tablespoons reduced-fat mayonnaise
1 tablespoon lime juice
1/2 teaspoon ground cumin
Freshly ground pepper to taste

Directions:

Combine tuna, bell pepper, scallions, salsa, olives, mayonnaise, lime juice and cumin in a medium bowl. Mix with a fork; season with pepper.

Cheese Lasagna Recipe

2010-01-26T07:36:00.002-06:00

Ingredients:

6 ounces whole wheat lasagna noodles
1/2 cup tomato sauce
1 cup onion, bell pepper and mushrooms (mix of all three)
1-1/2 cups low-fat cottage cheese
2 eggs
2 tablespoons Parmesan cheese
3 ounces grated mozzarella cheese

Directions:

Cook lasagna noodles in boiling water until tender.
Drain and set aside.
Combine tomato sauce and chopped onions, peppers and mushrooms.
Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.
Preheat oven to 350F.
In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese.
Top with tomato sauce mix and the rest of the noodles.
Sprinkle with remaining parmesan cheese.
Bake for 25 minutes, then serve hot.

Hamburger Soup Recipe

2010-01-21T19:34:00.002-06:00

Ingredients:

8 ounce(s) beef, extra-lean ground
8 ounce(s) turkey, ground, uncooked
2 medium onion(s), finely chopped
2 carrot(s), coarsely shredded
2 stalk(s) celery, sliced
2 clove(s) garlic, minced
6 cup(s) broth, reduced-sodium beef
29 ounce(s) tomatoes, diced, 2 cans, 14 1/2 ounces each, undrained
1 tablespoon sage, fresh, or 1 teaspoon crushed, dried sage
2 teaspoon thyme, fresh, or 1 teasoon crushed, dried thyme
1 teaspoon rosemary, fresh, or 1/2 teaspoon crushed, dried rosemary
1/4 teaspoon salt
1/4 teaspoon pepper, black ground
2 medium potato(es), chopped
sage, fresh, optional

Directions:

1. In a Dutch oven, combine beef, turkey, onion, carrot, celery, and garlic; cook until meat is brown and onion is tender. Drain off fat. Stir beef broth, undrained tomatoes, 1 tablespoon sage, thyme, rosemary, salt, and pepper into beef mixture in Dutch oven. Bring to boiling; stir in potatoes. Reduce heat. Cover and simmer for 10 to 15 minutes or until vegetables are tender. If desired, garnish with additional fresh sage.

Tags: diabetic recipes, hamburger soup recipe, soup recipes, diabetes recipes

Diabetic Potato Salad Recipe

2010-01-14T07:32:00.003-06:00

Ingredients:

5 cups (about 1-1/2 pound) red-skinned potatoes, cut into 3/4-inch cubes
1/4 cup reduced-fat mayonnaise
1/2 cup low-fat buttermilk
3/4 teaspoon basil
3/4 teaspoon dried thyme leaves
3/4 teaspoon dried marjoram leaves
1/8 teaspoon celery seed
1/4 teaspoon salt, or to taste (optional)
2-3 drops hot pepper sauce
1 small cucumber, peeled, seeded, and cubed
2 tablespoons chopped chives or green onions

Directions:

In a small pot or very large saucepan, combine the potatoes with 1 quart of boiling water. Cover and bring to a boil again. Reduce the heat, and boil 9 to 14 minutes. Do not overcook. Cool in a colander under cold running water. Drain well.
Meanwhile, place the mayonnaise in a large serving bowl. Slowly add the buttermilk, whisking until smooth. Stir in the basil, thyme, marjoram, celery seed, salt (if desired), and hot pepper sauce. Stir in the cucumber and chives. Gently stir in the cooled and drained potatoes.
Serve warm, or cover and refrigerate 1 to 2 hours, or cool in the freezer for 15 to 20 minutes. Cover and refrigerate.

Chicken Gumbo Soup

2010-01-11T15:32:00.001-06:00

Ingredients

1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice

Directions

Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Serving size: 1 cup

Nutritional Info Per Serving:

Calories:	279
Protein:	23 g
Sodium:	720 mg
Cholesterol:	43 mg
Fat:	7 g
Carbohydrates:	31 g
Exchanges:	2-1/2 Starch; 2 Lean Meat

Applesauce Cake Recipe

2010-01-10T13:33:00.002-06:00

Ingredients:

3 cup water divided
1 1/4 seedless raisins
2 1/2 cup unsweetened applesauce
3 eggs , beaten
1 1/2 cup sweetener (sugar substitute)
1 cup vegetable oil
3 cup self-rising flour
3 tbsp ground cinnamon
1/4 tsp baking soda
2 tbsp vanilla extract
1 cooking spray

Directions:

1 Preheat oven to 350 degrees F.
2 In a small Dutch oven, combine 2 1/2 cups water with the raisins and bring to a boil. Boil until the water evaporates or has been absorbed by the raisins. Remove from the heat.
3 Stir in the applesauce, eggs, sugar substitute, oil, and remaining 1/2 cup water.
4 Separately, sift together the flour, cinnamon, and baking soda. Gradually add to the applesauce mixture with the vanilla, stirring after each addition.
5 Spoon the batter into a 10-inch bundt pan coated with cooking spray and bake for 40 to 45 minutes, or until done.
6 Cool the cake in the pan for 10 minutes, then remove it from the pan and cool completely on a wire rack.

Nutritional Info Per Serving:
Calories: 132
Total Carbs: 22.1g
Sugars: 11.4g
Total Fat: 8.6g
Sodium: 190.2 mg

Diabetic Beef Stew

2010-01-04T06:00:00.000-06:00

Ingredients:

1-1/2 pounds boneless beef chuck pot roast

1 pound butternut squash, peeled, seeded, and cut into 1-inch pieces (about 2-1/2 cups)

2 small onions, cut into wedges

2 cloves garlic, minced

1 14-ounce can reduced-sodium beef broth

1 8-ounce can tomato sauce

2 tablespoons Worcestershire sauce

1 teaspoon dry mustard

1/4 teaspoon ground black pepper

1/8 teaspoon ground allspice

2 tablespoons cold water

4 teaspoons cornstarch

1 9-ounce package frozen Italian green beans

Directions:

1. Trim fat from meat. Cut meat into 1-inch pieces. Place meat in a 3-1/2- to 4-1/2-quart slow cooker. Add squash, onions, and garlic. Stir in beef broth, tomato sauce, Worcestershire sauce, dry mustard, pepper, and allspice.

2. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.

3. If using low-heat setting, turn to high-heat setting. In a small bowl, combine cold water and cornstarch. Stir cornstarch mixture and green beans into mixture in slow cooker. Cover and cook about 15 minutes more or until thickened. Makes 6 (1 1/3-cup) servings.

Nutritional Info Per Serving:

Calories 206, Total Fat 4 g, Saturated Fat 1 g, Monounsaturated Fat 2 g, Polyunsaturated Fat 0 g, Cholesterol 67 mg, Sodium 440 mg, Carbohydrate 15 g, Total Sugar 5 g, Fiber 3 g, Protein 27 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Vegetable 1.5, Starch .5, Lean Meat 2.5

Baked Halibut Recipe

2010-01-01T18:07:00.000-06:00

Ingredients:

1 butter flavored cooking spray
1 1/4 lb halibut fillets , 1-inch thick, cut into 4 equal serving pieces
1 tbsp fresh lemon juice
1 pinch black pepper , freshly ground (to taste)
1 pinch sea salt (to taste optional)
3/4 cup bread crumbs
1/2 oz reduced fat margarine (80%) , melted (1 tablespoon)
2 tsp dijon mustard
1/4 red onion , minced
1 tbsp chopped parsley , minced
1/4 cup white wine , dry (or fat free low sodium chicken broth)

Directions:

1 Preheat oven to 400 degrees. Lightly mist a large baking dish with cooking spray.
2 Rinse halibut; pat dry with paper towels. Place halibut in the baking dish and sprinkle with lemon juice. Season with salt and pepper as desired.
3 In a small bowl, combine bread crumbs, melted margarine, Dijon mustard, red onion, and parsley. Pat crumb mixture on top of the halibut, then lightly drizzle with the wine.
4 Bake for 10 to 15 minutes, until fish flakes easily when tested with a fork. Serve immediately.

Diabetic Chocolate Cheesecake

2009-12-22T15:26:00.000-06:00

Ingredients:

3/4 cup graham crackers crumbs
1/2 teaspoon cinnamon
2 tablespoons sugar
2 tablespoons canola or olive oil FILLING:
3 large egg whites
1/3 cup sugar
2 cups nonfat ricotta cheese
1/4 cup cocoa
1/3 cup yogurt cheese **
1 teaspoon vanilla extract ** Place plain, nonfat yogurt into cheese cloth or a coffee filter. Place in strainer over a small bowl or cup. Allow to drain 2 to 24 hours, covered and refrigerated, until cheese reached desired consistency. Discard the whey (liquid). Store in covered container in refrigerator.

Directions:

Preheat oven TO 350 � F. Spray 8-inch springform pan with cooking spray. Fill a 13x9x2-inch pan halfway with hot water.
Place in oven on shelf below where chocolate cheesecake will be placed. This will prevent the top of cheesecake from cracking.
In small bowl, combine all crust ingredients. Press onto bottom and part-way up sides of pan. Set aside. Part 2:
In food processor or blender, combine egg whites, sugar, ricotta, cocoa, yogurt cheese and vanilla; process, scraping sides occasionally, for 1 minute until smooth and thick. Pour into crust.
Bake 30 to 35 minutes until filling is just set (center will jiggle slightly). Turn off oven and leave cake in closed oven 5 minutes longer.
Remove from oven and cool about an hour on wire rack. Cover and refrigerate at least 3 hours before serving.

Nutritional Info:

Calories:	176
Protein:	11 g
Sodium:	140 mg
Cholesterol:	0 mg
Fat:	4 g
Carbohydrates:	22 g
Exchanges:	1 starch; 1/2 skim milk

Green Bean Casserole

2009-12-21T18:11:00.001-06:00

Ingredients:

2 teaspoons canola oil
1 large onion, thinly sliced
1 medium onion, finely chopped
3-1/4 cups sliced mushrooms
1 clove garlic, minced
1/4 cup all-purpose flour
1 (16 ounce) can low-fat, low-sodium chicken broth
1 bay leaf
1/2 teaspoon dried thyme
Pinch freshly ground nutmeg
3/4 cup low-fat sour cream
Fresh ground black pepper to taste
1/2 cup cornflake crumbs
1 pound frozen green beans, or 4 cups lightly steamed green beans

Directions:

In a large nonstick skillet, heat 1 teaspoon oil over low heat. Add the sliced onion and cook, stirring occasionally, until soft and golden brown, about 20 minutes. Set aside. (This step may be done up to 2 days in advance; store, covered, in the refrigerator.)
Preheat the oven to 425 degrees F.
In a large nonstick saucepan or Dutch oven, heat the remaining oil over medium heat. Add the chopped onion and cook, stirring frequently, until translucent, about 4-5 minutes. Stir in the mushrooms and garlic; continue cooking until the mushrooms release their juices, about 4 minutes.
Sprinkle the flour over the mushrooms. Cook, stirring, 2-3 minutes, then gradually stir in the broth. Add the bay leaf, thyme, and nutmeg; simmer, stirring occasionally, until slightly thickened, about 5 minutes. Remove from heat; stir in the sour cream, season with pepper, and remove the bay leaf. Set aside.
In a small bowl, combine the reserved onion topping with the cornflake crumbs, coating thoroughly.
In a 2-quart baking dish, add green beans. Top with the sauce, then evenly scatter the onion mixture on top. Bake until bubbling, 20-25 minutes.

Diabetic Texas Chili

2009-12-20T10:12:00.000-06:00

Ingredients

1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice

Directions

Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Makes 6 Servings

Nutritional Info:
Calories: 279
Protein: 23 g
Sodium: 720 mg
Cholesterol: 43 mg
Fat: 7 g
Carbohydrates: 31 g
Exchanges: 2-1/2 Starch; 2 Lean Meat

Baked Catfish Recipe

2009-12-20T06:51:00.000-06:00

Ingredients:

4 catfish or ocean perch fillets (1 pound total), thawed if frozen
2 slices white bread, crumbled, or 1 cup fresh bread crumbs
2 tablespoons grated Romano or Parmesan cheese
2 teaspoons chopped fresh basil or oregano, or 1 teaspoon dried basil or oregano
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1 large egg, beaten, or 1/4 cup egg substitute
1/4 cup low-fat (1 percent) buttermilk

Directions:

Preheat the oven to 400 degrees F. Prepare a baking pan with nonstick pan spray.
In a pie pan or shallow dish, mix the bread crumbs, cheese, basil or oregano, salt and pepper. Set aside.
In another pie pan or dish, combine the egg and buttermilk.
Dip each fish fillet first in the milk mixture, then in the crumb mixture to coat both sides with crumbs.
Arrange the fillets in 1 layer in the baking pan. Bake 15 to 20 minutes, until the fish flakes easily with a fork.

Diabetic Cranberry Nut Bread

2009-12-19T06:09:00.000-06:00

Ingredients

2 cups all-purpose flour
1 cup whole wheat flour
1-1/4 cups sugar
1 Tbsp baking powder
1 tsp baking powder
1 tsp baking soda
2 cups fresh cranberries, chopped
1 cup walnuts, coarsely chopped
2 Tbsp orange peel, grated
1/2 cup frozen egg substitute, thawed or 4 large egg whites
1-1/4 cups skim milk
1/3 cup vegetable oil
Wax paper

Directions

Preheat oven to 350F degrees.
Mix flours, sugar, baking powder and baking soda in a large bowl with a fork. Stir in cranberries, walnuts and orange peel. Set aside.
Beat egg substitute, milk and oil in a small bowl with fork. Stir egg mixture into flour mixture just until flour is moistened. Spoon batter into 2 wax paper-lined loaf pans (9x5x3-inches) or 4 small, wax paper-lined loaf pans. Bake 60 to 65 minutes for large loaves and 45-50 minutes for small loaves, or until toothpick inserted in center comes out clean. Cool bread in pans on wire racks for 10 minutes; remove bread from pans and cool completely.

Nutritional Info:

Calories:	97
Sodium:	66 mg
Cholesterol:	0 mg
Fat:	3.8 g
Carbohydrates:	15 g
Exchanges:	1 Bread/Starch; 1-1/2 Fat