Best Diabetic Recipes Mini Cookbood
Transcript of Best Diabetic Recipes Mini Cookbood
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7/28/2019 Best Diabetic Recipes Mini Cookbood
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Simple brunch
per Serving: 35 cal., 2 g total at (1 g sat. at), 2 mg chol.,
87 mg sodium, 4 g carb., 2 g fber, 3 g pro. Exchanges:
1 vegetable, 0.5 at. Carb choices: 0.
4gramscarb.
Asparagus with Goat Cheese ServingS 4 (46 spears each) carb. per Serving 4 g
1 pound thin asparagus spears
2 tablespoons crumbled goat cheese (chvre)
2 teaspoons pine nuts, toasted
1. Snap o and discard the woody bases rom
asparagus spears. Place asparagus in a shallow pan
and coat lightly with olive oil nonstick cooking
spray. Sprinkle with 18 teaspoon salt and 18 teaspoon
black pepper.
2. For a charcoal grill, place asparagus on the
greased rack o an uncovered grill directly over
medium coals. Grill 4 to 6 minutes or until
crisp-tender, turning occasionally. (For a gas grill,
preheat gril l. Reduce heat to medium. Place
asparagus on greased grill rack over heat. Cover and
grill as above.)
3. Transer asparagus to a serving platter. Coat
lightly with cooking spray. Sprinkle with goat cheese
and pine nuts.
per Serving: 70 cal., 0 g at, 0 mg chol., 0 mg sodium,
15 g carb., 2 g fber, 1 g pro. Exchanges: 1 ruit. Carb
choices: 1.
15gramscarb.
Fruit with White Wine ServingS 10 (12 cup each) carb. per Serving15 g
34 cup dry white wine
2 tablespoons sugar
1 tablespoon snipped resh mint
3 medium plums, pitted and coarsely chopped
2 medium nectarines, pitted and coarsely chopped
2 medium peaches, pitted and coarsely chopped
1 medium mango, peeled, pitted, and coarsely
chopped
1. In a small saucepan, combine wine and sugar;
bring to boiling, stirring to dissolve the sugar. Boilgently, uncovered, 2 minutes. Remove rom heat and
stir in snipped mint. Cool completely. Strain mixture
through a fne-mesh strainer. Discard snipped mint.
2. In a large bowl, combine all ruits. Add wine
mixture. Toss to coat. Cover and chill 1 to 8 hours. I
desired, garnish each serving with afresh mint sprig.
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Cheesy Mushroom Casserole ServingS 6 (113 cups each) carb. per Serving 23 g
1 cup quick-cooking (hominy) grits
34 cup shredded reduced-at cheddar cheese
1 8-ounce package sliced button mushrooms
1 6-ounce package sliced portobello mushrooms
4 ounces thinly sliced prosciutto, chopped
2 cloves garlic, minced
4 egg whites and 2 eggs, lightly beaten
1. Preheat oven to 350F. Coat a 2-quart baking dish
withnonstick cooking spray. In a saucepan, bring 3
cups waterto boiling. Gradually stir in grits. Cook and
stir over low heat 5 to 7 minutes. Stir in 14 cup o the
cheese and 18 teaspoon salt. Spread in prepared dish.
2. Coat a large nonstick skillet with cooking spray.
Add mushrooms and 14 teaspoon black pepper. Cook
over medium heat 5 minutes, stirring occasionally.
Add prosciutto and garlic. Cook 1 minute; cool
slightly.Add egg whites and eggs to mushroom
mixture. Spread over grits. Sprinkle with remaining
cheese. Bake 25 to 30 minutes or until center is set.
23gramscarb.
per Serving: 235 cal., 10 g total at (2 g sat . at),
81 mg chol., 571 mg sodium, 23 g carb., 2 g fber,
17 g pro. Exchanges: 0.5 vegetable, 1.5 starch,
1.5 medium-at meat. Carb choices: 1.5.
Tomato-Broccoli Frittata ServingS 4 (14 rittata each) carb. per Serving7 g
6 egg whites and 3 eggs
14 cup crumbled reduced-at eta cheese
2 cups small broccoli forets
2 tablespoons nely chopped shallots
1 teaspoon olive oil
114 cups cherry tomatoes, quartered
1. Preheat broiler. Whisk together egg whites, eggs, 14
teaspoon salt, and 14 teaspoon black pepper. Stir in
cheese; set aside.
2. In a large broilerproo skillet, cook broccoli andshallots in hot oil over medium heat 8 to 10 minutes.
Pour egg mixture over broccoli mixture. Cook over
medium-low heat. As mixture sets, run a spatula
around edge o skillet, liting egg mixture so
uncooked portion ows underneath. Continue
cooking until mixture is almost set. Arrange tomatoes
on top o egg mixture.
3. Broil 5 inches rom heat 5 minutes or until center
is set. Let stand 5 minutes beore serving.
7gramscarb.
per Serving: 134 cal., 6 g total at (2 g sat. at),
161 mg chol., 416 mg sodium, 7 g carb., 2 g fber,
14 g pro. Exchanges: 1 vegetable, 2 lean meat.
Carb choices: 0.5.
Eating breakast can help burn more calories throughout the rest o the day. Eggs,casseroles, pancakesyoull get it all online. DiabeticLivingOnline.com/breakast@
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ServingS 6 (1 wedge each) carb. per Serving 27 g
1 8-inch tomato or onion Italian fatbread
(ocaccia) or 12 slices whole grain bread*
13 cup light mayonnaise or salad dressing
1 cup lightly packed resh basil leaves
2 cups sliced or shredded cooked chicken breast
12 o a 7-ounce jar roasted red sweet peppers,
drained and cut into strips (about 12 cup)
1. I using ocaccia bread, use a long serrated knie to
split bread in hal horizontally. Spread cut sides o
bread halves with mayonnaise. Layer basil leaves,chicken, and peppers between bread halves. Cut into
six wedges.
*TeST KiTchen Tip: I using the whole grain bread, toast
bread and spread mayonnaise on one side o each
bread slice. Assemble sandwiches between the spread
sides o the bread slices.
27gramscarb.
Simple sandwiches
per Serving: 189 cal., 7 g total at (1 g sat. at),
0 mg chol., 433 mg sodium, 23 g carb., 4 g fber, 9 g pro.
Exchanges: 1 vegetable, 1 starch, 0.5 medium-at
meat, 1 at. Carb choices: 1.5.
Tou and Veggie Pockets ServingS 6 (1 pocket each) carb. per Serving 23 g
12 o a 16- to 18-ounce package extra-rm
water-pack tou (resh bean curd)
1 small zucchini, thinly sliced
1 medium onion, halved and thinly sliced
1 red or yellow sweet pepper, cut into strips
1 tablespoon olive oil
3 large whole wheat pita bread rounds, halved
2 tablespoons bottled light balsamic vinaigrette13 cup shredded mozzarella-favor soy cheese
1. Preheat oven to 450F. Drain tou; pat dry with
paper towels. Cut tou into 14-inch-thick slices, then cut
into 12-inch strips. Toss together tou, vegetables, oil,14 teaspoon salt, and 14 teaspoon black pepper.
2. Lightly coat a 15101-inch baking pan with
nonstick cooking spray; add tou mixture. Roast
10 minutes or until vegetables are tender, stirring
once.Divide mixture among pitas. Stand pitas in a
square baking dish. Drizzle with vinaigrette; top with
cheese. Bake 1 minute or until cheese is melted.
per Serving: 246 cal., 7 g total at (1 g sat. at),
49 mg chol., 335 mg sodium, 27 g carb., 0 g fber,
20 g pro. Exchanges: 2 starch, 2 lean meat.
Carb choices: 2.
Chicken Focaccia Sandwiches
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23gramscarb.
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ServingS 1 carb. per Serving 16 g
12 o a whole wheat English mun, toasted
2 thin slices tomato
1 ounce resh mozzarella, cut into 2 slices
1 teaspoon snipped resh basil
1 teaspoon olive oil
1 grape tomato or cherry tomato, halved
(optional)
1. On English mufn hal, layer a tomato slice, a
mozzarella slice, and hal o the basil. Repeat layers.
In a small bowl, combine olive oil, dash salt, and dash
black pepper. Drizzle over top. I desired, top with the
grape tomatoor cherry tomato.
ServingS 4 (1 wrap each) carb. per Serving 33 g
4 8-inch whole wheat or regular four tortillas
12 ounces lean ground bee
12 cup chopped onion
2 cups packaged shredded cabbage with carrot
(coleslaw mix)
1 cup rozen whole kernel corn
14 cup bottled barbecue sauce
1. Preheat oven to 350F. Wrap tortillas tightly in oil.
Place in oven 10 minutes or until heated.
2. Meanwhile, in a large skillet, cook meat and onionuntil meat is browned. Drain o at. Stir coleslaw mix
and corn into meat mixture in skillet. Cover and cook
4 minutes or until vegetables are tender, stirring once.
Stir in barbecue sauce. Cook and stir until heated
through.
3. To serve, spoon about 13 cup o the flling below
center o each tortilla. Roll up rom bottom. I
desired, serve with additional barbecue sauce.
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per Serving: 203 cal., 12 g total at (4 g sat. at),
22 mg chol., 531 mg sodium, 16 g carb., 3 g fber,
10 g pro. Exchanges: 0.5 vegetable, 1 starch,
1 medium-at meat, 1 at. Carb choices: 1.
16gramscarb.
Tomato Stack
per Serving: 356 cal., 12 g total at (5 g sat. at),
55 mg chol., 561 mg sodium, 33 g carb., 12 g fber,
27 g pro. Exchanges: 0.5 vegetable, 2 starch,
3 lean meat, 1 at. Carb choices: 2.
33gramscarb.
Bee and Cabbage Wraps
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ServingS 6 (1 cup each)
carb. per Serving 10 g
STarT To FiniSh 20 minutes
1 tablespoon red wine vinegar
1 tablespoon orange juice
1 tablespoon olive, canola, or canola-soybean
blend oil
1 teaspoon sugar
14 teaspoon dry mustard
6 cups mixed greens (such as baby spinach, pea
ronds, Bibb lettuce, and/or escarole)
1 10.5-ounce can mandarin orange sections(juice pack), drained
12 cup resh raspberries
14 cup sliced almonds, lightly toasted
1. In a screw-top jar, combine vinegar, orange juice,
oil, sugar, and mustard. Cover and shake well.
2. Place greens in a large bowl. Pour dressing over
salad. Toss gently to coat. Arrange orange sections
and raspberries over greens. Sprinkle with almonds.
Simple saladsServingS 8 (12 cup each)carb. per Serving 8 g
chill 1 hour
3 tablespoons light mayonnaise or salad
dressing
2 tablespoons plain soy yogurt
14 teaspoon nely shredded lemon peel
2 teaspoons lemon juice
14 teaspoon grated resh ginger
4 cups small broccoli and/or caulifower forets
13 cup nely chopped red onion
14 cup dried cranberries
3 tablespoons roasted soy nuts
1. In a large bowl, stir together mayonnaise, soy
yogurt , lemon peel, lemon juice, and ginger. Add
broccoli, red onion, and cranberries. Toss to coat.
Cover and chill 1 to 24 hours. Just beore serving,
sprinkle with soy nuts.
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per Serving: 59 cal., 3 g total at (0 g sat . at),
2 mg chol., 54 mg sodium, 8 g carb., 2 g fber, 2 g pro.
Exchanges: 0.5 vegetable, 0.5 at. Carb choices: 0.5.
8gramscarb.
Lemon-Broccoli Salad
per Serving: 89 cal., 5 g total at (1 g sat. at), 0 mg chol.,
10 mg sodium, 10 g carb., 2 g fber, 2 g pro. Exchanges:
1 vegetable, 0.5 ruit, 0.5 at. Carb choices: 0.5.
10gramscarb.
Mandarin Orange Salad
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ServingS 4 (1 cup each)carb. per Serving 8 g
cooK 5 minutes STand 30 minutes
12 ounces resh green beans, ends trimmed
13 cup resh parsley, coarsely chopped
4 green onions, sliced (green tops only)
2 stalks celery, cut into 12-inch slices
2 tablespoons olive oil
2 tablespoons lime juice
14 teaspoon smoked sea salt, sea salt, or salt
1. In a 112-quart microwave-sae casserole, combine
beans and 2 tablespoons water. Cover; microwave on
100% power (high) 5 to 7 minutes or just until tender,
stirring once ater 3 minutes. Drain; rinse with cold
water and drain again. Transer beans to a serving
dish. Toss with parsley, green onion tops, celery, oil,
and lime juice. Cover; let stand 30 minutes. Sprinkle
with salt just beore serving. I desired, squeeze a
lime wedge over each serving.
ServingS 6 (23 cup each)
carb. per Serving 9 g
4 cups packaged shredded cabbage with carrot
(coleslaw mix)
1 medium yellow, orange, red, or green sweet
pepper, thinly sliced (1 cup)
2 green onions, thinly sliced (14 cup)
14 cup snipped resh cilantro
12 cup bottled low-at sesame-ginger salad
dressing
1. In a large bowl, combine coleslaw mix, sweetpepper, green onions, and cilantro. Pour dressing over
cabbage mixture. Toss lightly to coat. Serve
immediately or cover and chill up to 24 hours.
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per Serving: 96 cal., 7 g total at (1 g sat. at), 0 mg chol.,
134 mg sodium, 8 g carb., 4 g fber, 2 g pro. Exchanges:
1.5 vegetable, 1.5 at. Carb choices: 0.5.
8gramscarb.
Triple-Green Bean Salad
per Serving: 68 cal., 3 g total at (1 g sat. at),
0 mg chol., 207 mg sodium, 9 g carb., 1 g fber, 1 g pro.
Exchanges: 1.5 vegetable, 0.5 at. Carb choices: 0.5.
9gramscarb.
Asian Coleslaw
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ServingS 1
carb. per Serving 15 g
STarT To FiniSh 10 minutes
8 scoop-shape baked tortilla chips
2 tablespoons rerigerated avocado dip
(guacamole)
14 cup chopped cherry tomatoes
1 tablespoon nely shredded reduced-at
cheddar cheese
1 tablespoon thinly sliced green onion
1. Place tortilla chips on a plate. Spoon avocado dipinto chips. In a small bowl, toss together cherry
tomatoes, cheddar cheese, and green onion. Divide
mixture among chips.
Quick snacksServingS 1carb. per Serving 20 g
STarT To FiniSh 5 minutes
1 4-ounce container pineapple tidbits
(juice pack), drained*
2 tablespoons vanilla yogurt sweetened with
articial sweetener
1 teaspoon dry-roasted sunfower kernels or
chopped dry-roasted pistachio nuts
1. Spoon pineapple tidbits into a small bowl. Top with
vanilla yogurt. Sprinkle with sunower kernels or
pistachio nuts.
*TesT KiTchen Tip: To easily drain the ruit, pull the plastic
top back slightly and use it to hold the ruit in the cup
as you drain.
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per Serving: 96 cal., 1 g total at (0 g sat. at), 1 mg chol.,
17 mg sodium, 20 g carb., 1 g fber, 2 g pro. Exchanges:
1.5 ruit. Carb choices: 1.
20gramscarb.
Pineapple Sundae
per Serving: 132 cal., 6 g total at (2 g sat. at),
5 mg chol., 229 mg sodium, 15 g carb., 4 g fber, 5 g pro.
Exchanges: 1 starch, 1 at. Carb choices: 1.
15gramscarb.
Mini Nacho Cups
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ServingS 1carb. per Serving 9 g
STarT To FiniSh 10 minutes
1 tablespoon canned chunk chicken
breast, drained
12 resh peach, pitted
12 teaspoon white balsamic vinegar
1 teaspoon sliced almonds, toasted and
chopped
1. Spoon chicken into the center o the peach hal.
Drizzle with balsamic vinegar and sprinkle with
almonds.
ServingS 1
carb. per Serving 26 g
STarT To FiniSh 10 minutes
1 3.75-ounce cup ready-to-eat sugar-ree
vanilla pudding
6 thin slices banana
2 reduced-at vanilla waers, crushed
1 tablespoon rozen sugar-ree or light whipped
dessert topping, thawed (optional)
1. Spoon pudding into a small bowl. Top with banana
and vanilla waers. I desired, top with whippeddessert topping.
Eat a fber-flled and nutrient-rich snack to curb your appetite beore the nextmeal. Get 17 low-carb snack ideas here: DiabeticLivingOnline.com/snacks@
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per Serving: 61 cal., 1 g total at (0 g sat. at), 9 mg chol.,
101 mg sodium, 9 g carb., 1 g fber, 4 g pro. Exchanges:
0.5 ruit, 0.5 lean meat. Carb choices: 0.5.
9gramscarb.
Chicken and Peach Bites
per Serving: 122 cal., 2 g total at (1 g sat. at),
4 mg chol., 215 mg sodium, 26 g carb., 1 g fber, 2 g pro.
Exchanges: 0.5 ruit, 1 carb. Carb choices: 2.
26gramscarb.
Banana Pudding Snack
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ServingS 6 (about 112 cups each)
carb. per Serving 21 g
1 cup vanilla low-at yogurt
14 teaspoon almond extract or 12 teaspoon
vanilla
12 o an 8-ounce container rozen light whipped
dessert topping, thawed
3 cups resh raspberries and/or cut-up resh
strawberries
3 cups resh blueberries
1. In a large bowl, stir together yogurt and almondextract. Fold in dessert topping.
2. In six 12-ounce glasses or dessert dishes, alternate
layers o berries with layers o yogurt mixture.
Easy endingsServingS 6 (1 topped cracker each)carb. per Serving 16 g
6 graham cracker squares
1 1.45-ounce bar dark chocolate, divided into
6 portions
1 teaspoon nely shredded orange peel
1 teaspoon snipped resh rosemary
6 large marshmallows
6 resh raspberries
1. Top each graham cracker square with a chocolate
portion. In a small bowl, combine orange peel and
rosemary. Lightly coat a long metal skewer with
nonstick cooking spray. Thread marshmallows onto
skewer, leaving a12-inch space between each.
2. To grill, hold marshmallow skewer just above grill
rack directly over medium heat 2 minutes or until
lightly toasted, turning occasionally.
3. Push a marshmallow onto each chocolate-topped
graham cracker. Sprinkle with orange peel mixture
and top each with a raspberry.
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per Serving: 91 cal., 3 g total at (1 g sat. at),
0 mg chol., 57 mg sodium, 16 g carb., 1 g fber, 1 g pro.
Exchanges: 1 carb., 0.5 at. Carb choices: 1.
16gramscarb.
Grown-Up Smores
per Serving: 129 cal., 3 g total at (2 g sat. at),
2 mg chol., 26 mg sodium, 21 g carb., 8 g fber, 3 g pro.
Exchanges: 1 ruit, 0.5 carb., 0.5 at. Carb choices: 1.
21gramscarb.
Red, White, and Blue Paraits
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ServingS 5 (3 shells each)carb. per Serving 19 g
1 1.9-ounce package baked miniature phyllo
dough shells (15 shells)
3 ounces milk chocolate or dark chocolate,
melted
15 resh raspberries
2 tablespoons slivered almonds, toasted i
desired
1. Place phyllo dough shells on a serving platter.
Spoon melted chocolate into shells. Top chocolate in
each shell with a raspberry and some o the almonds.
ServingS 6 (113 cups each)
carb. per Serving 19 g
1 teaspoon nely shredded lime peel
2 tablespoons lime juice
1 tablespoon honey
1 8-inch baby watermelon (about 5 pounds)
34 cup coarsely chopped white or yellow peach or
nectarine
12 cup seedless red grapes, halved
1. In a large bowl, combine lime peel, lime juice, and
honey; set aside.2. Cut baby watermelon in hal crosswise; using a
melon baller, scoop out esh. Add watermelon balls to
lime juice mixture. Add chopped peach and grapes;
toss gently to coat. I desired, spoon ruit mixture
into watermelon halves and garnish with lime peel
strips.
I you have more time to spend in your kitchen, use it to prepare (and indulge in)a decadent, mouthwatering chocolate dessert. DiabeticLivingOnline.com/chocolate@
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per Serving: 175 cal., 9 g total at (4 g sat . at),
4 mg chol., 43 mg sodium, 19 g carb., 2 g fber, 3 g pro.
Exchanges: 1 carb., 2 at. Carb choices: 1.
19gramscarb.
Mini Berry-Chocolate Tarts
per Serving: 75 cal., 0 g at , 0 mg chol., 2 mg sodium,
19 g carb., 1 g fber, 1 g pro. Exchanges: 1 ruit.
Carb choices: 1.
19gramscarb.
Stued Baby Watermelon