Diabetic Recipes

What diabetic teaching be complete without delicious mouth watering recipes? Below are scrumptious meals that the diabetic, as well as the non diabetic can enjoy. Make healthy eating a way of life for you and your family. Eat Hearty!

Baked Red Snapper in Parchment with Julienne Vegetables

4 5-ounce (150 g) red snapper filets, scaled salt (optional) and freshly ground pepper 1 tablespoon (15 ml) olive oil 1 medium fennel bulb, about 6 ounces (180 g), trimmed and sliced into julienne strips 2 leeks, white part only, cleaned and sliced into julienne strips 1 small zucchini, 3 ounces (90 g), sliced into julienne strips 1 clove garlic, minced 1/2 teaspoon (2.5 ml) crushed fennel seed (optional) 2 small Roma tomatoes, 6 ounces (180 g) total, peeled and sliced into julienne stripslemon slices for garnish (optional)

Preheat oven to 450°F (230°C, Gas Mark 8). Cut 4 pieces of parchment baking paper to double thickness aluminum foil into 12x15-inch (30x37.5 cm) rectangle. Fold in half from the short end and cut out a large heart shape along the fold, like a valentine. When unfolded the heart should measure about 14 inches (35 cm) wide and 12 inches (30 cm) long Rinse the red snapper filets; pat dry with paper towels. Season with salt (if using) and pepper to taste. Unfold the heart and lay a piece of snapper on the long side of each heart. Arrange the vegetables over the pieces of fish in a decorative pattern. Drizzle some of the olive oil over each. Fold the heart over to enclose the fish and crimp the edges neatly to seal completely. Transfer fish packets on a large baking sheet and bake for 20 minutes, until parchment is puffed and browned and fish is opaque and flakes easily. Serve the closed packages at once, allowing each person to open their own packet at the table.Per Serving: 215 calories (23% calories from fat), 31 g protein, 6 g total fat (0.9 g saturated fat), 10 g carbohydrates, 3 g dietary fiber, 54 m cholesterol, 122 mg sodium Diabetic Exchanges: 4 lean meat, 2 vegetable

Quick Raspberry Pudding(makes 4 servings)

1 8-ounce (240 g) reduced fat Cool Whip, defrosted 1 4-inch (100 g) slice of store-bought angel food cake 1 cup (123 g) fresh raspberries, rinsed and drained 2 teaspoons (10 ml) grated orange zest

Put the defrosted cool whip in a large bowl. Tear the angel food cake into bite-size pieces and fold into the cool whip. Carefully fold the raspberries into the cool whip mixture. Spoon into 4 dessert bowls and garnish the top with some of the grated orange zest. Per Serving: 222 calories (33% calories from fat), 2 g protein, 8 g total fat (7.1 saturated fat), 32 g carbohydrate, 3 g dietary fiber, 0 cholesterol, 187 mg sodium Diabetic Exchanges: 2 carbohydrate (2 bread/starch), 1 fat

Note: This can also be made with fat-free cool whip, thus reducing the fat grams and eliminating the fat exchange.

Asian Soup with Shredded Chicken and Rice(makes 4 servings)

4 dried black mushrooms, rinsed 1 large clove garlic, minced 1 small Serrano or Thai chile pepper, seeded and minced 1 tablespoon (15 ml) minced fresh ginger 6 cups (1.4 l) low-sodium canned chicken broth 2 teaspoons (10 ml) low-sodium soy sauce 2 6-ounce (360 g) chicken breast halves, poached and shredded 4 ounces (120 g) snow peas, trimmed 1 small carrot, 2 ounces (30 g), thinly sliced 2 fresh waterchestnuts, peeled and thinly sliced (may used canned) 4 scallions, thinly sliced 1 cup (165 g) hot cooked rice

In a soup pot, combine mushrooms, garlic, chile pepper, ginger, chicken broth, and soy sauce. Bring to a boil over medium heat. Boil for 2 minutes. Remove from heat, cover, and let stand for 30 minutes. Using a slotted spoon, remove black mushrooms and slice. Return to the pot. Bring mixture back to a boil. Add remaining ingredients, except scallions and rice. Lower heat and simmer, partially covered, for 10 minutes. Stir in scallions and ladle into wide soup bowls. Place 1/4 cup (41 g) of the hot rice in the center of each bowl. Serve at once.

Per serving: 202 calories (7% calories from fat), 26 g protein, 1 g total fat (0.4 g saturated fat), 20 g carbohydrate, 2 g dietary fiber, 49 mg cholesterol, 216 mg sodium Diabetic exchanges: 2 lean protein, 1 1/2 carbohydrate (1 bread/starch, 1 vegetable)

Pear and Raspberry Baked Pudding(makes 4 servings)

refrigerated butter-flavored cooking spray 1/2 pound (240 g) Bartlett pears 1/3 cup (41 g) fresh or frozen raspberries 1 tablespoon (15 ml) fresh lemon juice 6 tablespoons (90 ml) skim milk 1 1/2 tablespoons (13 g) unbleached all-purpose flour 2 tablespoons (30 ml) liquid egg substitute 1/4 teaspoon (1.25 ml) ground cinnamon 1/8 teaspoon (0.6 ml) almond extract 1 large egg white 1 tablespoon (12 g) sugar 1/2 tablespoon (6 g) reduced-fat margarine

Preheat oven to 400°F (200°C), Gas Mark 6. Lightly coat a 6-cup (1.2 l) shallow baking dish with cooking spray. Peel and core pears. Cut each pear into 8 wedges. Arrange pears in the prepared dish. Sprinkle raspberries between the pears. Sprinkle lemon juice over all. In a small bowl, whisk together skim milk, flour, egg substitute, cinnamon, and almond extract. Beat egg white until it forms stiff peaks. Gently fold into milk-flour mixture. Spoon over the fruit and sprinkle top with sugar. Dot with margarine. Bake for 25 to 35 minutes, until fruit is tender and topping is set. Let stand at room temperature for at least 20 minutes before serving.

Per serving: 84 calories (12% calories from fat), 3 g protein, 1 g total fat (0.2 g saturated fat), 16 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 54 mg sodium Diabetic exchanges: 1 carbohydrate (1/2 bread/starch, 1/2 fruit)

Baked Flounder with Peppers and Tomatoes (makes 4 servings)

4 6-ounce (180 g) fillets of flounder 1/4 teaspoon (1.25 ml) kosher salt freshly ground pepper 2 bell peppers, red and yellow, 6 ounces (180 g) each olive oil cooking spray 1 8-ounce (240 g) sweet onion, chopped 3 large cloves garlic 2 tomatoes, 12 ounces(360 g) total, seeded and chopped 1 tablespoon (15 ml) minced fresh tarragon or 1 teaspoon (5 ml) crushed dried 1 tablespoon (15 ml) balsamic vinegar

Preheat oven to 350°F (180° C), Gas Mark 4. Place the fillets in an oven proof baking dish. Sprinkle with salt and pepper. Set aside. Char the bell peppers using either a gas range burner or the broiler. Quickly place in a paper bag to steam. Remove when cool enough to handle. Remove the skin and seeds. Chop. Coat a nonstick skillet with cooking spray. Sauté the onion and garlic until onions are wilted. Add the peppers and tomatoes and cook stirring over high heat for 3 minutes. Stir in the tarragon and vinegar. Spoon the vegetables over the fish fillets and bake for 15 to 18 minutes until the fish is just opaque. Serve immediately.

Per serving: 207 calories (10% calories from fat), 31 g protein, 2 g total fat (0.5 g saturated fat), 16 g carbohydrates, 4 g dietary fiber, 80 mg cholesterol, 256 mg sodium Diabetic exchanges: 4 very lean protein, 1 carbohydrate (3 vegetable)

Parsleyed Potatoes(makes 4 servings)

12 small creamer or Yukon Gold potatoes, about 1 pound (480 g) total salt (optional) butter-flavored refrigerated cooking spray 1/3 cup (20 g) minced fresh parsley

With a paring knife, round the potatoes if irregular. Place in lightly salted (if using) boiling water and cook until done when pierced with a sharp knife. Drain well. Coat with cooking spray and toss with parsley. Serve immediately.

Per servings: 91 calories (0% calories from fat), 3 g protein, 0 total fat (0 saturated fat), 21 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 10 mg sodium Diabetic exchanges: 1 1/2 carbohydrate (bread/starch)

Sautéed Cucumber(makes 4 servings)

2 large cucumbers, peeled, cut in half lengthwise, and seeded 1/4 teaspoon (1.25 ml) kosher salt 3 scallions, white part only, chopped butter-flavored refrigerated cooking spray 1 tablespoon (15 ml) minced fresh tarragon or 1 teaspoon (5 ml) crushed dried freshly ground pepper to taste

Salt the peeled and seeded cucumber and allow to drain for 10 minutes. Place under cold water to wash off the salt. Wipe with tea towel or paper towel. Slice into thin slices. Coat a nonstick skillet with cooking spray. Sauté the cucumber and scallions until the cucumbers are heated through. Stir in the tarragon and pepper. Serve immediately.

Per serving: 20 calories (0% calories from fat), 1 g protein, 0 total fat (0 saturated fat), 4 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 0 sodium Diabetic exchanges: FREE

Fresh Fruit Crisps(makes 4 servings)

butter-flavored refrigerated cooking spray 2 4-ounce (120 g) Bartlett pears, peeled, quartered and cut into 1 inch pieces 1 cup (125 g) fresh blackberries 1 1/2 tablespoons (22.5 ml) fresh lemon juice 1 teaspoon (5 ml) grated fresh lemon rind streusel topping 2 packets sugar substitute 1 teaspoon (5 ml) sugar 1 teaspoon (5 ml) ground cinnamon 1/4 teaspoon (1.25 ml) ground nutmeg 3 tablespoons (90 g) all-purpose flour 2 tablespoons (60 g) rolled oats 2 tablespoon (30 g) reduced-calorie margarine

Preheat oven to 425°F (220°C), Gas Mark 7. Coat 4 2/3-cup soufflé dishes or oven proof dessert cups with cooking spray. Combine the fruit with lemon juice and rind. Divide evenly between the dessert cups. Using a fork or your fingers, combine the sugar substitute, sugar, cinnamon, nutmeg, flour, oats and margarine to make the crumble toping. Sprinkle on top of the fruit. Bake until crisp and the fruit is cooked, about 15 minutes. Serve warm.

Per serving: 115 calories (25% calories from fat), 2 g protein, 3 g total fat (0.6 g saturated fat), 21 g carbohydrates, 4 g dietary fiber, 0 cholesterol, 69 mg sodium Diabetic exchanges: 1 1/2 carbohydrate (1/2 bread/starch, 1 fruit), 1/2 fat

Linguine with Portobello Mushrooms and Broccoli(makes 4 servings)

1/2 pound (225 g) dried linguine 1 tablespoon (15 ml) olive oil 3 garlic cloves, minced 3/4 pound (340 g) broccoli florets, cut into bite-sized pieces 2 portobello mushrooms, 3/4 pound (340 g), cut in half and sliced thin 3 tablespoons (45 ml) dry white or red wine (you may substitute water or low-sodium canned beef broth) 2 14 1/2-ounce (822 g) no salt added canned chopped tomatoes 1/4 teaspoon (1.25 ml) crushed red pepper flakes 1/2 teaspoon (2.5 ml) salt (optional) 1/2 cup (118 ml) packaged fresh basil leaves, roughly chopped 1/2 cup (118 ml) pasta water 1/4 cup (25 g) grated Parmesan cheese

Bring a large pot of lightly salted water to a boil and cook the pasta to al dente, according to package directions. Meanwhile, heat the oil in a large nonstick skillet. Add the garlic, broccoli, and mushrooms. Cook over high heat, stirring for 2 minutes, until mushrooms begin to wilt. Reduce heat to low and add the wine, tomatoes, and crushed red pepper flakes. Cook, simmering slowly for 2 minutes, stirring twice. Add the basil and stir. Drain the pasta, reserving 1/2 cup (118 ml) pasta water. Add to the sauce, increase heat and boil for 1 minute to reduce slightly. Divide the pasta between 4 plates. Top with sauce and sprinkle with the cheese. Serve immediately.

Per Serving: 365 calories (17% calories from fat), 16 g protein, 7 g total fat (2.0 g saturated fat), 61 g carbohydrate, 7 g dietary fiber, 5 mg cholesterol, 169 mg sodium Exchanges: 3 carbohydrate (3 bread/starch), 3 vegetable, 1 fat

Mixed Greens with Orange Dressing and Walnuts(makes 4 servings)

6 cups (1.5 l) mixed baby greens, washed and crisped 1/2 small red onion, 1 1/2 ounces (42.5 g), sliced very thin Orange Dressing: 2 tablespoons (30 ml) fresh orange juice 1/2 teaspoon (2.5 ml) grated orange zest 1 1/2 tablespoons (22.5 ml) olive oil 1/2 teaspoon (2.5 ml) Dijon mustard 1/8 teaspoon (0.625 ml) garlic powder freshly ground pepper 2 teaspoons (10 ml) chopped toasted walnuts

Place the greens in a salad bowl. Sprinkle with red onion. In a small mixing cup, whisk together dressing ingredients until well combined. Drizzle over the greens and toss. Divide between 4 salad plates. Sprinkle with walnuts. Serve at once.

Per Serving: 76 calories (69% calories from fat), 2 g protein, 6 g total fat (0.8 g saturated fat), 5 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 37 mg sodium Exchanges: 1 vegetable, 1 fat

Melon with Balsamic Vinegar(makes 4 servings)

1 6 1/2-inch (16 cm) ripe honeydew melon, peeled and sliced into 16 wedge slices 1 1/2 tablespoons (22.5 ml) aged balsamic vinegar, or to taste 1/2 tablespoon (7.5 ml) grated orange zest

Arrange 4 melon slices in a fan on each of 4 dessert plates. Sprinkle with balsamic vinegar; garnish with orange zest. Serve at once.

Per Serving: 118 calories (2% calories from fat), 2 g protein, trace total fat (0.1 g saturated fat), 31 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 33 mg sodium Exchanges: 2 carbohydrate (2 fruit)

Easy Vegetarian Lasagna(makes 6 servings)

olive oil cooking spray 3 cloves garlic, minced 1 small onion, 4 ounces (120 g), chopped 1 28-ounce (793 g) crushed tomatoes 1 1/2 teaspoons (7.5ml) dried basil 1 teaspoon (5 ml ) fennel, crushed 1 teaspoon (5 ml ) dried orange rind* 1/8 teaspoon (0.6 ml) crushed red pepper flakes 1 15-ounce (425 g) container low fat ricotta cheese 1/2 pound zucchini (240 g), grated and squeezed of excess liquid 2 small carrots, 4 ounces (120 g ), grated 1/2 cup (120 ml) egg substitute 1 cup (120 g) shredded skim milk mozzarella cheese, plus 1/4 cup (30 g) for garnish (optional) 2 tablespoons (15 g) grated Romano cheese, plus 1 teaspoon (2.5 g) for garnish (optional) 6 oven-ready lasagna noodles

Preheat the oven to 350°F (180°C), Gas Mark 4. Spray a non-stick covered pot with cooking spray. Add the onion and garlic and cook over medium heat until the onion is transparent, about 5 minutes. Add the tomatoes, basil, fennel, orange rind, and red pepper flakes. Bring to a slow simmer, cover and cook while you ready the rest of the ingredients. Place the ricotta in a large bowl. Fold in the grated zucchini and carrots. Stir in the egg substitute, grated mozzarella and finally the Romano cheese. Set aside. Prepare an 8-inch (20 cm) oven-proof square pan by spreading 3 to 4 tablespoons of the tomato sauce on the bottom. Place 2 lasagna noodles on the bottom. Spread with 1/3 of the cheese and vegetable mixture and top with 1/3 of tomato sauce. Repeat making 3 layers, ending with tomato sauce. Top with reserved mozzarella and Romano. Cover the lasagna with aluminum foil which you tent a bit to make sure it does not touch the cheese on top. Make sure to crimp around the edges of the pan. Bake for 1 hour, uncovering the last 10 minutes. Remove from oven and allow to set for 10 minutes before cutting.

Per serving: 260 calories (26% calories from fat), 19 g protein, 7 g total fat (4.2 g saturated fat), 29 g carbohydrate, 4 g dietary fiber, 30 mg cholesterol, 426 mg sodium Diabetic exchanges: 2 lean protein (meat), 2 vegetable

Tossed Salad with Home Made Croutons(Makes 6 servings)

2 cups, 4 ounces ( 120 g) country-style day old bread cut into 1 inch (2.5 cm) cubes olive oil cooking spray 1/2 teaspoon ( 2.5 ml ) fines herbes 5 cups (336 g) crisp salad greens 1 cup (56 g) arugula leaves 1 6-ounce (180 g) red bell pepper, seeded and thinly sliced 1 large red pearl onion, 2 ounces (60 g), thinly sliced Dressing: 2 tablespoons (30 ml) fresh lemon juice 2 tablespoons (30 ml) balsamic vinegar 2 tablespoons (30 ml) olive oil 1/8 teaspoon (0.6 ml) garlic powder 1 teaspoon (5 ml) crushed dried basil 1/2 teaspoon (2.5 ml ) salt (optional) freshly ground pepper

Preheat oven to 350°F (180°C), Gas Mark 4. Pace the bread cubes in a single layer and spray with cooking spray. Sprinkle with herbes, spray lightly again, and bake until browned, about 10 to 15 minutes. Set aside Place the salad greens and arugula in a salad bowl. Top with red pepper slices, onion rings and croutons. Place the dressing ingredients in a covered jar. Shake vigorously until well combine. Drizzle enough dressing over the salad to just coat. Toss and serve immediately.

Per serving: 117 calories (40% calories from fat), 3 g protein, 5 g total fat (0.8 g saturated fat), 15 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 117 mg sodium Diabetic exchanges: 1 carbohydrate (1/2 bread/starch, 1 vegetable), 1 fat

Frozen Gelatin Mousse(makes 4 servings)

1 0.3-ounce package (8.5 g) sugar-free strawberry flavored gelatin 3/4 cup (180 ml) boiling water 3/4 cup ice cubes, 10 to 15 3/4 cup(180 ml) fat-free, sugar-free vanilla ice cream 4 perfect strawberries with stems

Place gelatin in bowl of electric mixer and add the boiling water. Stir until the gelatin is dissolved, about 2 minutes. Add the ice cubes and stir until the gelatin begins to set. Remove any small bits of ice that do not melt. Begin to beat the gelatin slowly and add the ice cream 1 tablespoon (15 ml) at a time. When all the ice cream has been added, beat another 30 seconds. Place in the freezer for up to 1 hour. To serve, divide between 4 dessert glasses and top each with a strawberry.

Per serving: 52 calories (2% calories from fat), 3 g protein, Diabetic exchanges: 1 carbohydrate (bread/starch)