The following recipes have been reprinted from Healthy Calendar Diabetic Cooking: A full year of delicious menus and recipes, by Lara Rondinelli, RD, LDN, CDE, and Chef Jennifer Bucko. Copyright (c) 2004 the American Diabetes Association. Reprinted with permission.
Green Bean Tomato Salad
Makes: seven servings
Serving Size: 1/7 recipe
Prep Time: 20 min
Ingredients:
16 ounces frozen cut green beans
two tablespoons olive oil
1/4 cup apple cider vinegar
1/2 teaspoon salt
two teaspoons sugar
1/8 teaspoon dried basil
one teaspoon Dijon mustard
three tablespoons slivered almonds, toasted
two cups cherry tomatoes, halved
Instructions:
Cook green beans according to package directions. In a salad bowl, whisk together
olive oil, vinegar, salt, sugar, basil, and mustard. Add green beans, almonds,
and tomatoes and toss well. Serve warm or cover and chill 30 minutes.
Exchanges: Two vegetable, one fat.
Calories: 86, total fat: 6g, cholesterol: 0mg, sodium: 193mg,
total carbohydrate: 8g, protein: 2g.
Lemon Chicken with Bell Peppers
Makes: four servings
Serving Size: one chicken breast
Prep Time: 15 min
Ingredients:
four 4-ounce boneless, skinless chicken breasts
1-1/2 teaspoons dried oregano
1/2 teaspoon salt
1/4 teaspoon ground, black pepper
1/4 teaspoon cayenne pepper cooking spray
1-1/2 cups red bell pepper strips
1-1/2 cups green bell pepper strips
1 tablespoon grated lemon rind
1/2 cup of fresh lemon juice
1/2 cup of fat-free, reduced- sodium chicken broth
one tablespoon tomato paste
Instructions:
Season the chicken with oregano, salt, black pepper, and cayenne pepper. Heat
a large saute pan coated with cooking spray over medium-high heat. Add chicken
and sear on one side for three minutes or until lightly browned. Turn chicken
over. Top with bell peppers, lemon rind, and juice.
Cover, reduce heat, and simmer 15 minutes or until chicken is done. Combine broth and tomato paste in a small bowl. Stir tomato mixture into a pan; bring to bowl. Serve pepper mixture with chicken. Serve over rice or noodles.
Exchanges: 3 very lean meat, 1/2 fat, 1 vegetable
Calories: 168, total fat: 3g, cholesterol: 68mg, sodium: 423mg, total carbohydrate:
8g, protein: 26g.
Grilled Fruit
Makes: eight servings
Serving Size: one skewer
Prep Time: 20 min
Ingredients:
1 pint strawberries, stemmed and halved
two small mangoes, peeled and cut into 1-inch chunks
16-once can pineapple chunks packed in juice, drained
two Granny Smith apples, peeled, cored, and sliced into eighths
eight bamboo skewers, soaked in warm water
two tablespoons honey
Instructions:
Prepare an indoor or outdoor grill. Assemble kabobs by alternating strawberries,
mango, pineapple, and apples on each skewer. Brush all sides of kabobs with
honey. Grill over medium heat for six minutes, turning occasionally.
Exchanges: 2 fruit
Calories: 104, total fat: 0g, cholesterol: 0mg, sodium: 2mg, total carbohydrate:
27g, protein: 1g.
Cherry Tarts
Makes: 15 Servings
Serving Size: one tart
Prep Time: 10 min
Ingredients:
8 ounces light cream cheese
4 ounces fat-free cream cheese
one half cup fat-free sour cream
one egg
two egg whites
one tablespoon vanilla extract
15 reduced-fat vanilla wafers
one 21-once can light cherry pie topping
15 paper baking cups
Instructions:
Preheat oven to 350 degrees. Combine cream cheeses, sour cream, egg, egg whites,
and vanilla extract and beat until smooth. Line muffin pan with paper baking
cups and place one vanilla wafer in the bottom of each cup. Fill each muffin
cup with approximately 1/4 cup cream cheese mixture.
Place muffin pan in oven and bake 40- 45 minutes or until lightly golden brown. Let cool and top each tart with one tablespoon cherry pie filling.
Exchanges: one fat, one carbohydrate.
Calories: 106, total fat: 4g, cholesterol: 26mg, sodium: 139mg,
total carbohydrate: 13g, protein: 4 g.