DIABETIC RECIPES.docx

8/14/2019 DIABETIC RECIPES.docx

1/23

Diabetic Recipes

PEA CURRY WITH INDIAN PANEER

Paneer is an Indian cheese, similar to ricotta but drier. It is often combined with peas ina curry. This delicious version uses homemade paneer, which is simple to make. Thecheese is also high in protein, making it a useful meat substitute in vegetarian meals.Serve the curry with basmati rice and steamed fresh carrots for colour.

Mint and Orange Scented Melon Cup

5 tips for buying and storing spices

Paneer8 cups (2 L) 2% milk

6 tbsp (90 mL) lemon juicePea and Tomato Curry2 tsp (10 mL) canola oil1 large onion, chopped2 garlic cloves, finely chopped1 (2-in./5-cm) piece fresh ginger, finelychopped

1 fresh green chili, seeded and thinly sliced1 tbsp (15 mL) coriander seeds, crushed1 tbsp (15 mL) cumin seeds, crushed1 tsp (5 mL) turmeric

1 tbsp (15 mL) garam masala1 lb (500 g) firm tomatoes, quartered1 12 cups (375 mL) frozen peas3 cups (750 mL) spinach leaves2 tbsp (25 mL) fresh cilantro, choppedSalt to taste

When planning a meal for a person with diabetes, hal f of the plate should be filled withvegetables. The remaining half should be composed of half starch and half protein.Spinach is an incredibly nutritious vegetable that is packed with iron and vitamins A andC. It can be used raw in salads or cooked for a healthy side dish.

1. First, make the paneer. Pour the milk into a large saucepan and bring to a boil.Immediately reduce the heat to low and add the lemon juice. Stir until the milkseparates into curds and whey, about 1 to 2 minutes. Remove the pan from theheat.

2. Line a large sieve or colander with cheesecloth, or a clean, tight-knit dishcloth,and set over a large bowl. Pour in the milk mixture. Leave to drain until cool,about 15 minutes. Bring together the corners of the cloth to make a bundle
http://www.besthealthmag.ca/recipe/pimms-melon-cuphttp://www.besthealthmag.ca/recipe/pimms-melon-cuphttp://www.besthealthmag.ca/eat-well/healthy-eating/5-tips-for-buying-and-storing-spiceshttp://www.besthealthmag.ca/eat-well/healthy-eating/5-tips-for-buying-and-storing-spiceshttp://www.besthealthmag.ca/eat-well/healthy-eating/5-tips-for-buying-and-storing-spiceshttp://www.besthealthmag.ca/recipe/pimms-melon-cup


2/23

containing the drained curds. Squeeze them, then leave to drain until all thewhey has dripped through the sieve into the bowl, about 30 minutes. Reserve 1cup (250 mL) of the whey.

3. Keeping the curds wrapped in the cloth, place on a board. Set another board ontop and press down to flatten the ball shape into an oblong block. Place cans or

weights on top and leave in a cool place until firm, about 3 hours.4. Carefully peel off the cloth and cut the cheese into 1-in. (2.5-cm) squares. Heat 1tsp (5 mL) of the oil in a large non-stick skillet and cook the paneer until golden,about 1 to 2 minutes on each side. As the pieces are browned, remove from thepan with a slotted spoon and set aside.

5. For the curry, heat the remaining 1 tsp (5 mL) oil in the pan. Add the onion andcook gently until softened, about 5 minutes. Stir in the garlic and ginger, andcook gently for 1 minute, then stir in the chili, coriander and cumin seeds,turmeric and garam masala. Cook for 1 minute, stirring constantly. Add thetomatoes, the reserved whey and a pinch of salt, and stir well to mix. Cover andcook gently for 5 minutes.

6. Add the peas and bring back to a boil, then reduce the heat, cover and simmerfor 5 minutes. Add the spinach, stirring it in gently so as not to break up thetomatoes too much. Simmer until the spinach has just wilted and the peas arehot and tender, about 3 to 4 minutes. Stir in most of the chopped cilantro, thentransfer the curry to a serving dish and scatter the paneer on top. Spoon thecurry gently over the paneer to warm it, then sprinkle with the rest of the cilantroand serve.

preparation time 15 minutes, plus about 45 minutes draining, 3 hours pressingcooking time about 20 minutesserves 8

Each serving providescalories 200, calories from fat 54, fat 6 g, saturated fat 4 g,cholesterol 51 mg,carbohydrate 20 g, fibre 4 g, sugars 10 g, protein 21 g.

Choices per serving: Carbohydrate 1, Meat & Alternatives 2

PEARS GRILLED WITH PECORINO

Many cuisines have traditions of combining fruit with cheese. This recipe stems fromthe Tuscan combination of juicy pears with salty pecorino. With some cheese meltedover the pears and the rest combined with grapes and salad leaves, the pears grilled withpecorino makes a very attractive dish.

Summer Berry Muffins

Watermelon and Feta Salad

SaladAbout 6 cups (1.5 L) arugula, leaves removedfrom stems1 bunch (2 cups/500 mL) watercress, leaves
http://www.besthealthmag.ca/eat-well/recipes/summer-berry-muffinshttp://www.besthealthmag.ca/eat-well/recipes/summer-berry-muffinshttp://www.besthealthmag.ca/eat-well/recipes/watermelon-and-feta-saladhttp://www.besthealthmag.ca/eat-well/recipes/watermelon-and-feta-saladhttp://www.besthealthmag.ca/eat-well/recipes/watermelon-and-feta-saladhttp://www.besthealthmag.ca/eat-well/recipes/summer-berry-muffins


3/23

removed from stems1 cup (250 mL) halved seedless green grapes3 oz (90 g) pecorino cheese2 large, ripe pears, such as Comice or Bartlett

Vinaigrette14 cup (50 mL) olive oil3 tbsp (45 mL) balsamic vinegar1 tsp (5 mL) Dijon mustard12 tsp (2 mL) sugar14 tsp (1 mL) salt14 tsp (1 mL) freshly ground black pepper

preparation time 20 minutesbroiling time about 2 minutesserves 4

This salad is a good source of calcium. The pecorino cheese contributes 78% of thetotal calcium content, and the watercress and arugula contribute 17%.

Different types of grapes are grown for various purposes. Some are used forwinemaking, some are dried to make raisins, and others are harvested as table grapesfor eating. The type of grapes you purchase at the grocery store are delicious forsnacking, but because of their sweet flavour they would not be ideal for making robust,full-bodied wines.

1. First, make the dressing. Place the oil, vinegar, mustard, sugar, salt and pepperinto a 2-cup (500-mL) jar or container with a tight-fitting lid. Cover and shake until

well blended. Chill the dressing until youre ready to use it.2. In a large salad bowl, toss the arugula, watercress and green grapes. Using a

vegetable peeler or cheese slicer, cut the pecorino cheese into very thin slices.Roughly chop half of the slices and toss into the salad bowl. Set aside the rest ofthe slices for melting on the pears.

3. Preheat the broiler to high and line a baking sheet with foil. Peel the pears, cutthem in half and core them.

4. Arrange the pear halves, cut sides down, on the baking sheet. Top the pears withthe reserved cheese slices, overlapping them. Broil the pears, 6 in. (15 cm) fromthe heat source just until the cheese begins to bubble and turns golden, about 2minutes. (Watch carefully, as it can burn easily!)

5. Meanwhile, shake the dressing, drizzle it over the salad and toss until the leavesare coated. Mound the salad equally on 4 salad plates. Using a small spatula,carefully arrange one pear half on the top of each salad. Serve immediately whilethe melted cheese is warm and the greens are still crisp.


4/23

Each serving providescalories 317, calories from fat 189, fat 21 g, saturated fat 6 g,cholesterol 23 mg,carbohydrate 28 g, fibre 4 g, sugars 21 g, protein 9 g.

Choices per serving: Carbohydrate 1 12, Meat & Alternatives 1

PESTO SAUCE

Serves:4 (makes cups)Preparation time:10 minutesFrom:

Cook Smart for a Healthy Heart, Reader's DigestCanada

Your sauce can make or break your pasta dish. Alittle homemade pesto sauce goes a long way. Toss

this sauce into piping hot pasta just before eating.

Ingredients

2 garlic cloves, peeled cup pine nuts cup freshly grated Parmesan cheese1 medium bunch fresh basil

6 tablespoons extra virgin olive oilDirect ions

1. Place the garlic in a food processor or blender. Add the pine nuts and Parmesancheese, and process until the ingredients are finely chopped and thoroughly combined.

2. Add the basil, including all the soft stalks. Process until the basil is chopped and themixture begins to clump together.

3. Add the olive oil and process until combined. The sauce should have a fine, slightlygrainy texture.

4. Serve with pasta.Cook's Tip:Store any leftover pesto in a screwtop jar in the refrigerator (cover thesurface of the pesto with a little extra olive oil).

Nutr i t ion Facts

Nutrients per serving:312 calories, 4 g protein, 33 g total fat, 5 g saturated fat, 7 mgcholesterol, 1 g total carbohydrate, 0 g sugars, 1 g fibre, 103 mg sodium


5/23

CHOPPED SALAD IN A POCKET

Summer squash, broccoli, and tomatoes are tossed with dressing and put in

a hummus-lined pita for this vegetarian sandwich recipe.

YIELD: 4 pita pockets

CARB GRAMS PER SERVING: 31

Nutrition Facts Per Serving:

cal.(kcal): 166 Fat, total(g): 2

carb.(g): 31

fiber(g): 6

pro.(g): 7

sodium(mg): 599

Diabetic Exchanges

Vegetables(d.e): 1

Starch(d.e): 1

Other Carb(d.e): 1

1cup chopped yellow summer squash and/or zucchini

3/4cup chopped broccoli

2plum tomatoes, seeded and chopped (about 2/3 cup)

8pitted kalamata or ripe olives, chopped

2tablespoons snipped fresh flat-leaf parsley or regular parsley

2tablespoons bottled fat-free Italian salad dressing

26 - 7 whole wheat pita bread rounds, halved crosswise, or four 6- to 7-inch whole wheat flour tortillas

1/2cup Spicy Hummus (below)

1.In a medium bowl, combine squash, broccoli, tomatoes, olives, andparsley; toss with salad dressing. Divide among six airtight storagecontainers or resealable plastic bags. Cover or seal and chill overnight.

2.Spread the inside of each pita bread half or each tortilla with 2tablespoons of the Spicy Hummus. If using tortillas, fold each in half. Wrappita bread or tortillas in plastic wrap or place each in a covered storage

container.


6/23


7/23

2.Carefully spread hot bread shell with peanut sauce. Top with hotvegetable mixture; sprinkle with peanuts and cilantro leaves. Cut in half toserve. Makes 2 servings.

CITRUS CHICKEN SALAD

This garden-fresh spinach salad recipe is a terrific way to use up leftoverchicken. Use bagged baby spinach for even faster prep.

MAKES: 2 servings



Servings Per Recipe: 2 cal.(kcal): 304

Fat, total(g): 8

chol.(mg): 72

sat. fat(g): 2

carb.(g): 28

fiber(g): 3 pro.(g): 31

sodium(mg): 422Diabetic Exchanges

Vegetables(d.e): 1

Fruit(d.e): 1 Starch(d.e): 1

Other Carb(d.e): 1

Very Lean Meat(d.e): 4

Fat(d.e): 1

6ounces cooked chicken breast, shredded, or one 6-ounce package

refrigerated cooked chicken breast strips*

2cups fresh baby spinach

111 ounce can mandarin orange sections, drained

1/2cup loose-pack frozen whole kernel corn

2tablespoons white wine vinegar or cider vinegar 1tablespoon Dijon-style mustard

2teaspoons snipped fresh oregano or 1/2 teaspoon dried oregano,crushed

2teaspoons low-sugar or low-calorie orange marmalade

2teaspoons salad oil

1/8teaspoon salt


8/23

1/8teaspoon ground black pepper

1.Divide chicken between two small resealable freezer bags; freeze

overnight.

2.Divide spinach, mandarin oranges, and corn between two airtight

storage containers. In a screw-top jar, combine vinegar, mustard,oregano, orange marmalade, oil, salt, and pepper; cover and shake well.Divide dressing mixture between two small resealable plastic bags. Chill

salads and dressing overnight.

3.For each serving, pack a salad container, a bag of dressing, and a bagof chicken in an insulated lunch box with an ice pack. Serve within 5 hours.

4.Just before serving, add the dressing and chicken to the spinachmixture. Toss to coat. Makes 2 servings.

Tip

* If using the packaged refrigerated cooked chicken breast strips, omit the1/8 teaspoon salt from the dressing.

COBB SALAD

Roasted beets, avocado, turkey bacon, and blue cheese make this saladhearty enough for dinner. Make this colorful salad when entertaining in the

summer.

MAKES: 6 servings

SERVING SIZE: 2 1/2 cup


Nutrition Facts Per Serving: Servings Per Recipe: 6

cal.(kcal): 210

Fat, total(g): 13

chol.(mg): 113

sat. fat(g): 3

carb.(g): 17

Monosaturated fat(g): 4

Polyunsaturated fat(g): 2

fiber(g): 7

sugar(g): 10

pro.(g): 8

vit. A(IU): 4859


9/23

vit. C(mg): 36

Thiamin(mg): 0

Riboflavin(mg): 0

Niacin(mg): 1

Pyridoxine (Vit. B6)(mg): 0

Folate(g): 222 Cobalamin (Vit. B12)(g): 0

sodium(mg): 351 Potassium(mg): 782

calcium(mg): 81

iron(mg): 2

Diabetic Exchanges

Vegetables(d.e): 3

Medium-Fat Meat(d.e): 1

Fat(d.e): 2

Carb Choice(d.e): 1

1pound assorted fresh beets without tops (4 medium)

8cups torn romaine lettuce

1 1/2cups red, yellow, and/or green pear or cherry tomatoes, halved

3hard-cooked eggs, peeled and coarsely chopped

1avocado, halved, pitted, peeled, and chopped

2slices turkey bacon, cooked and crumbled

2tablespoons crumbled blue cheese

1/2cup bottled light Italian salad dressing or desired light salad dressing

1.Preheat oven to 400 degrees F. Scrub beets. Trim off stem and rootends from beets. Wrap each beet in foil and place on a baking sheet. Bake

for 45 to 60 minutes or until you can easily pierce the beets with a knife.Cool about 20 minutes or until cool enough to handle. Peel and cut beets

into 1-inch pieces.

2.On a large platter, arrange lettuce, tomatoes, eggs, avocado, bacon,blue cheese, and beets. Drizzle with salad dressing. Makes 6 (about 2-1/2

cup) servings.


10/23

CREAMY SUCCOTASH SOUP

This colorful and light soup combines a blend of crunchy vegetables with

chicken and shrimp at only 152 calories per serving. And its a main dish!

MAKES: 4 servings

SERVING SIZE: 1 1/2 cup


Nutrition Facts Per Serving: Servings Per Recipe: 4 cal.(kcal): 269

Fat, total(g): 3

chol.(mg): 5

carb.(g): 45



fiber(g): 6

sugar(g): 19

pro.(g): 17

vit. A(IU): 60

vit. C(mg): 14 Thiamin(mg): 0

Riboflavin(mg): 1

Niacin(mg): 2

Pyridoxine (Vit. B6)(mg): 0 Folate(g): 73

Cobalamin (Vit. B12)(g): 0

sodium(mg): 591

Potassium(mg): 950

calcium(mg): 424

iron(mg): 3

Diabetic Exchanges Vegetables(d.e): 1

Starch(d.e): 3

Lean Meat(d.e): 1

2teaspoons canola oil

1cup thinly sliced carrot (2 medium)


11/23

1/2cup chopped sweet onion (such as Vidalia or Maui) (1 medium)

2cloves garlic, minced

114 ounce can vegetable broth

1 1/2cups frozen lima beans

2teaspoons snipped fresh dill or 1/2 teaspoon dried dill

1cup 1-inch pieces fresh asparagus

1/2cup frozen whole kernel corn

2cups evaporated fat-free milk

2tablespoons all-purpose flour

Fresh dill sprigs (optional)

1.In a large nonstick saucepan, heat oil over medium heat. Add carrot,onion, and garlic; cook for 5 minutes, stirring occasionally. Add broth, lima

beans, and dried dill (if using). Bring to boiling; reduce heat. Simmer,covered, for 5 minutes.

2.Add asparagus and corn. Return to boiling. Cook, covered, for 1 minute.In a large screw-top jar, combine 1 cup of the evaporated milk and the

flour. Cover and shake until smooth. Add to soup along with the remaining1 cup evaporated milk and the snipped fresh dill (if using). Cook and stir

until slightly thickened and bubbly; cook and stir for 1 minute more. Ifdesired, garnish each serving with fresh dill sprigs. Makes 4 (about 1-1/2

cup) servings.

EDAMAME SLAW IN LETTUCE CUPS

MAKES: 4 servings

SERVING SIZE: 3 lettuce cups and about 1 cup quinoa mixture



cal.(kcal): 332

Fat, total(g): 13

sat. fat(g): 2

carb.(g): 40 Monosaturated fat(g): 3


fiber(g): 8

sugar(g): 19

pro.(g): 15

vit. A(IU): 2332


12/23

vit. C(mg): 1

Thiamin(mg): 0

Riboflavin(mg): 0

Niacin(mg): 2


Folate(g): 97 sodium(mg): 283

Potassium(mg): 409 calcium(mg): 151

iron(mg): 4

Diabetic Exchanges

Vegetables(d.e): 2

Fruit(d.e): 1

Starch(d.e): 1

Lean Meat(d.e): 1

Fat(d.e): 2

3/4cup water

1/3cup uncooked quinoa, rinsed

2tablespoons reduced-sodium soy sauce

2cups frozen, shelled edamame

1/3cup rice vinegar

2tablespoons toasted sesame oil

1tablespoon grated fresh ginger

1/2teaspoon crushed red pepper

1cup thin bite-size strips red sweet pepper

1cup fresh snow pea pods, trimmed and cut into thin strips 3green onions, thinly sliced

121/4-inch-thick slices cored fresh pineapple

12leaves butterhead (Bibb or Boston) lettuce

1.In a large saucepan, combine the water, quinoa, and soy sauce. Bringto boiling; reduce heat. Simmer, covered, for 12 minutes. Add edamame.

Return to boiling; reduce heat. Simmer, covered, for 3 to 5 minutes more

or until quinoa is tender and liquid is absorbed. Remove from heat. Coolabout 1 hour or until room temperature.

2.In a large bowl, whisk together vinegar, sesame oil, ginger, and crushedred pepper. Stir in cooled quinoa mixture, red sweet pepper, snow peas,and green onions.

3.To serve, place three of the pineapple slices* on each of four servingplates. Top each pineapple slice with a lettuce leaf, cup side up. Spoonabout 1/3 cup of the quinoa mixture into each lettuce cup. Makes 4

servings (3 lettuce cups and about 1 cup quinoa mixture per serving)


13/23

Tip

*Test Kitchen Tip: If you prefer, chop the pineapple and stir it into thecooled quinoa mixture. Spoon the pineapple-quinoa mixture into the lettuce

cups.

CRUNCH TIME VEGGIE WRAP

MAKES: 1 servings

SERVING SIZE: 1 wrap



Servings Per Recipe: 1

cal.(kcal): 211 Fat, total(g): 10

chol.(mg): 8 sat. fat(g): 2

carb.(g): 28


Polyunsaturated fat(g): 1 fiber(g): 14

sugar(g): 5

pro.(g): 12 vit. A(IU): 11127

vit. C(mg): 54

Thiamin(mg): 0

Riboflavin(mg): 0 Niacin(mg): 2


Folate(g): 65 Cobalamin (Vit. B12)(g): 0

sodium(mg): 471

Potassium(mg): 488 calcium(mg): 101

iron(mg): 2

Diabetic Exchanges

Vegetables(d.e): 2

Starch(d.e): 1

Lean Meat(d.e): 1 Fat(d.e): 1

1light flatbread original wrap, such as Flatout brand

1/4medium avocado, peeled

1/8teaspoon lime juice

1medium carrot, cut into thin bite-size strips

1/4small cucumber, cut into thin bite-size strips


14/23

1/4small red sweet pepper, seeded and cut into thin bite-size strips

1tablespoon crumbled feta cheese

1.Place wrap on a work surface. In a small bowl, mash together avocado

and lime juice. Spread mixture over the wrap.

2.Arrange carrot, cucumber, and red pepper strips on top of the avocadomixture, leaving about 2 inches of space at each end of the wrap.

3.Sprinkle with feta cheese; roll up into a spiral. Serve immediately orcover and chill for up to 4 hours. If desired, cut in half diagonally.

BAKED TOMATO AND OKRA

This updated version of a traditional Southern dish recipe includes limabeans and is seasoned with lively crushed red pepper.

MAKES: 6 servings

SERVING SIZE: 2/3 cup




cal.(kcal): 55

carb.(g): 12

fiber(g): 3

pro.(g): 3 sodium(mg): 112

Diabetic Exchanges

Vegetables(d.e): 2 1/2cup loosepack frozen lima beans

8ounces fresh okra, washed, stemmed, and cut into 1/2-inch-thick

slices, or 2 cups frozen cut okra, thawed

4medium tomatoes, chopped

1medium onion, sliced and separated into rings

1/2of a medium yellow or green sweet pepper, seeded and cut into thin

strips 1/4 - 1/2teaspoon crushed red pepper

1/4teaspoon salt

1.Preheat oven to 350 degrees F. Cook lima beans according to packagedirections. Drain. In a 2-quart casserole, combine lima beans, okra,tomatoes, onion, sweet pepper, crushed red pepper, and salt.


15/23

2.Bake, covered, for 45 minutes; stir. Bake, uncovered, for 30 minutesmore; stir. Serve with a slotted spoon. Makes 6 (2/3-cup) servings.

CAESAR SALAD WITH TOFU CROUTONS

This heart healthy side salad recipe is loaded with soy. It has tofu in the

dressing and croutons and uses soybean oil as well.

MAKES: 10 servings

SERVING SIZE: 1 cup



Servings Per Recipe: 10 cal.(kcal): 122

Fat, total(g): 10

chol.(mg): 1

sat. fat(g): 2

carb.(g): 5

fiber(g): 2

pro.(g): 5

sodium(mg): 124

Diabetic Exchanges

Vegetables(d.e): 1 Medium-Fat Meat(d.e): 1

Fat(d.e): 2

2/3cup firm cubed silken-style tofu (fresh bean curd)

2tablespoons lemon juice

1tablespoon water

3cloves garlic, halved

1teaspoon Dijon-style mustard

1/8teaspoon salt

1/8teaspoon ground black pepper

1/4cup soybean cooking oil 10cups torn romaine

2cups cut-up red, yellow, and/or orange cherry and/or pear tomatoes

1/4cup pitted kalamata or ripe olives, cut up

1Tofu Croutons (see recipe below)

1/4cup finely shredded Parmesan cheese (1 ounce)


16/23

1.For dressing, in a food processor or blender, combine silken-style tofu,

lemon juice, the water, garlic, mustard, salt, and pepper. Cover andprocess or blend until smooth, scraping down side as needed. With

processor or blender running, slowly add the 1/4 cup cooking oil in asteady stream. If necessary, stir in additional water to thin dressing. Set

aside.

2.To serve, in a very large bowl, combine romaine, tomatoes, olives, andTofu Croutons. Add dressing; toss gently to coat. Sprinkle with Parmesan

cheese. Makes 10 (1-cup) side-dish servings.Make Ahead Tip

Make-Ahead Directions: Prepare Tofu Croutons. Let stand at room

temperature for up to 2 hours. To serve warm, heat in a 300 degree F ovenabout 15 minutes.

TORTELLINI SALAD

An easy homemade dressing, tossed with tortellini, broccoli, carrots, and pea

pods flavor this low-calorie salad.

MAKES: 4 servings

SERVING SIZE: 2 cups YIELD: 8 cups




cal.(kcal): 253

Fat, total(g): 4

chol.(mg): 43

sat. fat(g): 2

carb.(g): 42

fiber(g): 7

pro.(g): 14

vit. A(IU): 4956

vit. C(mg): 83 sodium(mg): 398

calcium(mg): 101

iron(mg): 3Diabetic Exchanges

Vegetables(d.e): 2

Starch(d.e): 2


17/23

Lean Meat(d.e): 1

2tablespoons snipped fresh basil or 1 teaspoon dried basil, crushed

4teaspoons powdered fruit pectin

1tablespoon Dijon-style mustard

2cloves garlic, minced

1teaspoon sugar

1/4teaspoon pepper

1/3cup water

2tablespoons white wine vinegar or rice wine vinegar

19 ounce package refrigerated light garlic-and-cheese tortellini or one

9-ounce package light cheese ravioli

3cups broccoli flowerets

1cup sliced carrots

2green onions, sliced (1/4 cup)

1large tomato, chopped 1cup fresh pea pods, halved

4lettuce leaves

1.For dressing, in a small mixing bowl stir together basil, pectin, mustard,garlic, sugar, and pepper. Stir in water and vinegar. Cover and chill for 30

minutes.

2.Meanwhile, cook tortellini or ravioli according to package directions,

except omit any oil or salt. Add the broccoli and carrots during the last 3minutes of cooking. Drain. Rinse with cold running water; drain again.

3.In a large bowl combine the pasta mixture and green onions; drizzlewith dressing. Toss to coat. Cover and chill for 2 to 24 hours.

4.To serve, gently stir tomato and pea pods into salad. Line 4 salad plateswith lettuce leaves. Top with pasta mixture. Makes four 2-cup servings.

MIXED GARDEN GREENS SALAD

This vegetable side salad is tossed with a homemade low-fat Frenchdressing. You also could make just the dressing and serve it on any tossed

salad.

MAKES: 8 servings

SERVING SIZE: 1 cup



18/23


cal.(kcal): 99

Fat, total(g): 7 chol.(mg): 4

sat. fat(g): 2

carb.(g): 7

fiber(g): 2



Fat(d.e): 2

2cups torn romaine 2cups fresh spinach leaves

1 1/2cups torn curly endive

1 1/2cups arugula

2small red, green, and/or yellow sweet peppers, cut into thin strips

1small red onion, thinly sliced

1cup red or yellow grape, pear, or cherry tomatoes, halved

1medium carrot, thinly shaved and curled*

1ounce Wisconsin cheddar cheese, finely shredded (1/4 cup)

1/2cup Homemade Low-Calorie French Salad Dressing (below) or 1/2

cup bottled reduced-calorie French salad dressing

1.In a large bowl, combine romaine, spinach, curly endive, arugula, sweetpepper strips, red onion, and cherry tomatoes. Top with carrot curls and

cheddar cheese. Serve with Homemade Low-Calorie French SaladDressing. Makes 8 (about 1-cup) servings

Tip


19/23


20/23

Fat, total(g): 3

chol.(mg): 10

sat. fat(g): 2

carb.(g): 7

fiber(g): 3



Very Lean Meat(d.e): 2

Fat(d.e): 1

Nonstick cooking spray

2cups refrigerated or frozen egg product, thawed, or 8 eggs

2tablespoons snipped fresh chives, Italian (flat-leaf) parsley, or chervil

1/8teaspoon salt

1/8teaspoon cayenne pepper 1/2cup shredded reduced-fat sharp cheddar cheese (2 ounces)

2cups fresh baby spinach leaves or torn fresh spinach

1recipe Red Pepper Relish (see recipe)

1.Coat an 10-inch nonstick skillet with flared sides with cooking spray.

Heat skillet over medium heat.

2.In a large bowl combine the eggs, chives, salt, and cayenne pepper. Userotary beater or wire whisk to beat until frothy. Pour into prepared skillet.

Immediately begin stirring the eggs gently but continuously with a wooden

or plastic spatula until mixture resembles small pieces of cooked eggsurrounded by liquid egg. Stop stirring. Cook for 30 to 60 seconds more or

until egg is set but shiny.

3.When egg is set but still shiny, sprinkle with cheese. Top with 1 cup ofthe spinach and 1/4 cup of the Red Pepper Relish. With a spatula, lift and

fold one side of omelet partially over filling. Arrange remaining spinach onwarm platter. Transfer omelet to platter. Top with remaining relish. Makes

4 servings.

RED PEPPER RELISH

2/3cup chopped red sweet pepper

2tablespoons finely chopped green onion or onion

1tablespoon cider vinegar

1/4teaspoon black pepper

1.In a small bowl combine pepper, green onion, vinegar, and blackpepper.


21/23

Vegetables High in Protein

If you wish to meet your daily protein requirement without worrying about

unhealthy fat or extra calories, then this article on high protein vegetables is

a must-read for you.

diabetic food list Manage your diabetes with free tools from

DiabetesCare.net! www.diabetescare.net

Although animal protein is the best source of protein, it is a storehouse of

unhealthy saturated fat, high calories, and high cholesterol. So, a healthier

alternative is plant protein, which packs all essential vitamins and minerals

required for good health, and is low in fat, as well. It cannot be denied that

plant protein is not on a par with animal protein. However, by following a

well-balanced diet, which comprises a variety of foods, meeting the dailyprotein requirement should not be a challenge. The following tells you about

vegetables which are good sources of protein.

Broccoli

A member of the cruciferous vegetable family, broccoli is a no-brainer for a

low fat high protein diet. Apart from being a storehouse of vitamin A,

vitamin C, B vitamins, iron, dietary fiber and essential minerals, it is also a

good source of protein. Munching on a mere cup (78 g) of chopped

broccoli gives you 2 grams of protein.

Spinach

No healthy diet is complete without the special green called spinach. 1 cup

(180 g) of cooked and boiled spinach (without salt)* packs 5 grams of

protein. This vegetable is also abundant in vitamin A, vitamin C, iron, dietary

fiber, all the B vitamins, and essential minerals.

Asparagus

This lanky, green perennial plant always makes it to the menu of health-conscious people. For a slender vegetable, it is quite nutritionally dense. A

mere cup (90 g) of cooked and boiled asparagus has 2 grams of protein.

So, add generous amount of this veggie to your meals and enjoy the bliss of

good health.

Brussels Sprouts


22/23

Jampacked with vitamins, minerals, fiber, and protein, Brussels sprouts are

one combined package of taste and nutrition. Each cup (78 g) serving of

cooked and boiled Brussels sprouts (without salt)* offers 2 grams of protein.

Recent research suggests that these veggies contain four organic

compounds that have potent anti-cancer properties.

Artichokes

Artichokes are nature's beautifully packaged inventory of nutrition. Known as

a great source of potassium, magnesium, calcium, vitamins and dietary

fiber, these veggies also score high when it comes to protein. 1 medium

artichoke (120 g) contributes 3 grams of protein.

*Salt does not affect the protein content of the food. However, it does

increase the sodium content. So, people who are on a sodium restricted diet,

may avoid adding salt to their meals.

Other Vegetables and Foods High in Protein

Foods Serving size (g) Protein Content (g)

Soybeans 100 36

Mung beans 100 24

Kidney beans 100 24

White beans 100 23

Navy beans 100 22

Black beans 100 22

Pinto beans 100 21

Lima beans 100 21

Sunflower seeds 100 21

Almonds 100 21

Cashews 100 18

Oat bran 100 17

Wheat flour, whole grain 100 14

Brazil nuts 100 14

Whole wheat bread 100 10

Pecans 100 9

Cornmeal whole grain 100 8

Brown rice, long grain 100 8

Garlic 100 6


23/23

Quinoa 100 4

Zucchini 100 3

Sweet corn 100 3

Potato 100 3

Mushrooms, white 100 3Dandelion greens 100 3

Yam 100 2

Watercress 100 2

Sweet potato 100 2

Scallions 100 2

Okra 100 2

Chicory greens 100 2

Cauliflower 100 2

Beets 100 2

Turnip 100 1

Tomato 100 1

Squash 100 1

Rutabaga 100 1

Radish 100 1

Pumpkin 100 1

Parsnip 100 1

Onion 100 1

Lettuce 100 1

Endive 100 1

Eggplant 100 1

Celery 100 1

Carrot 100 1

Cabbage 100 1

According to the Centers for Disease Control and Prevention, the daily

protein requirement for men is 56 grams, and for women, 46 grams. The

main benefits of following a low fat and high protein vegetarian diet are

weight loss, low blood cholesterol levels, low incidences of heart disease,

and overall, a healthy immune system.

DIABETIC RECIPES.docx

Documents

Transcript of DIABETIC RECIPES.docx