Does anybody know any recipes suitable for people with diabetes?!
Answers: I have invited my friend, who has recently been diagnosed with diabetes, over for lunch. I was wondering if anybody knows any simple (and tasty) recipes that are suitable for people with diabetes. Thanks for your help.
One of the most important parts of managing diabetes is eating properly to control blood sugar levels. But that doesn't mean that your food selections have to be tasteless, uninteresting dishes. In fact, when it comes to preparing meals for diabetics, the menu can include some of the most appetizing treats. Here are some recipes to help you create those easy-to-make delicacies that will tantalize the taste buds of diabetics and the rest of the family.
Island Chicken Breast
2 tablespoons frozen
orange juice concentrate
1 teaspoon grated orange rind
1 tablespoon olive oil
2 teaspoons fresh lime juice
1 thinly sliced green onion
1 teaspoon ground ginger
1/8 teaspoon ground cloves
2 cloves garlic, minced
Salt and pepper to taste
4 4-ounce portions boneless, skinless chicken breast
Combine all ingredients except the chicken breast in a
shallow glass dish. Add the chicken to marinade. Cover
and refrigerate for 1 to 2 hours. Discard the marinade and
grill or broil the chicken until done, about 5 to 7 minutes
per side.
Yields 4 servings
Catfish Fillets
With Spicy Tomatoes
4 catfish fillets, about 4 ounces each
Vegetable cooking spray
1 tablespoon fresh lemon juice
1 teaspoon fresh lemon juice
1 teaspoon dried basil, crushed
1/4 teaspoon dried oregano
2 teaspoons olive oil
1/2 cup chopped onion
1/2 cup chopped green pepper
2 cloves garlic, minced
1 15-ounce can Mexican-style
diced tomatoes, undrained
6 ripe olives, cut into quarters
Dash cayenne
Heat oven to 350 degrees. Coat a shallow glass dish
with vegetable cooking spray. Place the fillets in the dish.
Sprinkle with lemon juice, basil and oregano. Set aside.
Heat oil in medium skillet over medium heat. Add onion,
green pepper and the garlic; cook and stir until vegetables
are tender, about 5 minutes. Add tomatoes, olives and
cayenne. Cook uncovered until sauce is thickened, about
5 minutes, stirring occasionally. Spoon the sauce over fish
fillets. Cover with foil and bake until fish flakes easily,
about 15 to 20 minutes.
Yields 4 servings
CALORIES 168, TOTAL FAT 6.5G, CHOLESTEROL 66MG, CARBOHYDRATE 7.5G, PROTEIN 20.0G, SODIUM 354MG.
Quick Chicken Gumbo
1 tablespoon olive oil
1/2 cup chopped onion
1/4 cup chopped green pepper
2 celery ribs, chopped
3 cloves garlic, minced
1 teaspoon dried thyme, crushed
Dash crushed red pepper
2 14 1/2-ounce cans fat-free chicken broth
2 cups cooked, shredded chicken breast
1 8-ounce can tomato sauce
1 cup water
1 cup sliced fresh okra
1 tablespoon gumbo file
1 cup cooked rice
Chopped rice
Heat the oil in a large saucepan over medium heat. Add
the onion, green pepper, celery, garlic, thyme and crushed
red pepper; cook and stir until vegetables are tender, about
5 minutes. Stir in broth, chicken, tomato sauce, water, okra
and gumbo ill& Cook, stirring occasionally for 15 minutes.
Spoon the gumbo into shallow bowls. Top each serving
with 1/4 cup of the rice. Garnish with chopped parsley if
desired.
Yields 4 servings
CALORIES 269, TOTAL FAT 6.9G, CHOLESTEROL 60MG, CARBOHYDRATE 24.2G, PROTEIN 33.8G, SODIUM 917MG.
Black-eyed Pea And
Mushroom Soup
2 teaspoons olive oil
1 cup sliced fresh mushrooms
1/2 cup chopped onion
1/2 cup sliced celery
2 cloves garlic, minced
1/2 teaspoon dried thyme
1 15-ounce can black-eyed peas, undrained
1 small carrot, sliced
2 14 1/4-ounce cans fat-free chicken broth
2 tablespoons chopped parsley
Add mushrooms, onion, celery, garlic and thyme, cook
and stir until vegetables are tender, about 5 minutes. Add
black-eyed peas, carrot, chicken broth. Bring to a boil;
reduce heat and simmer for 15 minutes. Garnish with parsley
if desired.
Yields 6 servings
CALORIES 129, TOTAL FAT 2.8% CHOLESTEROL 0MG, CARBOHYDRATE 19.4G, PROTEIN 12.4G, SODIUM 354MG.
Julienne Vegetable Salad
1 small carrot, cut into 2-inch thin strips
1/2 large red bell pepper, cut into 2-inch thin strips
2 medium zucchini, cut into 2-inch thin strips
1/2 small red onion, cut into thin strips
1/2 jicama, peeled and cut into thin strips
Juice of 1 lemon
2 teaspoons Dijon mustard
1 clove garlic, minced
1 tablespoon apple cider vinegar
Salt and pepper to taste
2 tablespoons olive oil
2 tablespoons chopped parsley
Lettuce leaves
Place the carrot, red bell pepper, zucchini, onion and
jicama in large bowl. In a small bowl, mix lemon juice,
mustard, garlic, vinegar, olive oil, salt and pepper to taste.
Drizzle over vegetables and gently toss to coat vegetables.
Serve on lettuce leaves. Garnish with chopped parsley.
Yields 6 servings
CALORIES 74, TOTAL FAT 4.8G, CHOLESTEROL 0MG, CARBOHYDRATE 6.1G, PROTEIN 1.3G, SODIUM 33MG.
Cabbage With
Lemon Pepper
1 tablespoon olive oil
1 medium cabbage,
coarsely chopped
2 cloves garlic, minced
1 teaspoon sugar
1/8 teaspoon crushed red pepper
Salt to taste
1 teaspoon lemon pepper
Chopped parsley (optional)
Heat olive oil in large skillet over
medium-high heat. Add cabbage, garlic,
sugar, crushed red pepper and salt.
Cook and stir until cabbage is tender,
about 5 to 10 minutes. Sprinkle with
lemon pepper and serve.
Baked Fish With Vegetables
1 pound fish fillets (such as catfish,
perch, red snapper, etc.)
1 tablespoon olive oil
1 small onion, sliced
1 medium zucchini, sliced
1/2 medium red bell pepper, diced
1 cup chopped plum tomatoes
2 large cloves garlic, minced
2 tablespoons chopped fresh basil
or I teaspoon dried basil
Salt and pepper to taste
Juice of 1 lemon
2 tablespoons grated Parmesan cheese
Heat oven to 350 degrees. Cut fish into serving-size
pieces. In a greased 9-inch baking dish, place fillets in a
layer. Cook and stir onion, zucchini, yellow squash and
red bell pepper until crisp-tender. Spoon vegetables over
fish fillets. Top with tomatoes, garlic, basil, salt and pepper.
Drizzle with lemon juice. Bake, uncovered, until fish is
done, about 25 to 30 minutes. Remove vegetables and fish
to heated platter. Sprinkle with Parmesan cheese. Pour pan
juices over fish. Garnish with parsley.
Yields 4 servings
CALORIES 191, TOTAL FAT 7.8G, CHOLESTEROL 68MG, CARBOHYDRATE 6.8G, PROTEIN 21.2G, SODIUM 238MG.
East-West Veal Chops
2 large garlic cloves, crushed
4 veal rib chops (about 4 ounces each)
1 tablespoon olive oil
1/2 teaspoon salt
1/2 cup fat-free chicken broth
2 teaspoons grated fresh ginger
1 teaspoon toasted sesame oil
1 tablespoon chopped parsley
Rub garlic over both sides of veal rib chops. Heat olive
oil in 10-inch nonstick skillet. Add veal chops. Cook 10 to
12 minutes over medium heat, turning once for medium
(160 degrees). Transfer to plate; sprinkle with salt. Keep
warm. Drain excess fat from skillet if necessary. Add the
chicken broth and ginger to skillet. Cook and stir over high
heat for I minute or until reduced as desired. Stir in sesame
oil. Pour sauce over chops. Sprinkle with parsley.
Yield 4 servings
CALORIES 355, TOTAL FAT 24G, CHOLESTEROL 70MG, CARBOHYDRATE 2.8G, PROTEIN 15.5 G, SODIUM 405MG.
Tri-color Coleslaw
1 cup fat-free plain yogurt
1/4 cup vinegar
1 tablespoon honey
1/2 teaspoon celery seeds
1/2 small head green cabbage, shredded
1/2 small head red cabbage, shredded
1/2 cup shredded carrots
2 tablespoons chopped onion
2 tablespoons chopped red or green pepper
Salt to taste
Combine yogurt, vinegar and honey in a small bowl; set
aside. Combine remaining ingredients in medium bowl.
Pour the yogurt mixture over vegetable mixture and gently
toss to coat the vegetables.
Yields 6 servings
CALORIES 67, TOTAL FAT 0.3G, CHOLESTEROL 1MG, CARBOHYDRATE 14.2G, PROTEIN 3.7G, SODIUM 58MG.
Italian Pasta And Shrimp Salad
2 cups cooked angel hair pasta
1 cup cooked, sliced green beans
1 cup cherry tomato halves
1/4 cup sliced ripe olives
3 green onions, diagonally sliced
12 ounces cooked medium shrimp,
peeled and deveined
3 tablespoons minced fresh basil
3/4 cup fat-free Italian dressing
1 clove garlic, crushed
Salt and pepper to taste
Combine pasta, green beans, tomatoes, olives, green
onion, shrimp and basil in large bowl. Combine Italian salad
dressing and crushed garlic. Pour the salad dressing
over pasta mixture and gently toss to coat pasta mixture.
Chill for 1 hour in refrigerator. Serve on lettuce leaves if
desired.
ones that use equal or splenda would be good. Or ones that do not use very much sugar or use no sugar. It must be complex sugars and complex carbohydrates.
The web is just full of great recipes for diabetics. Check some out then you can decide what you would like to make.
Diabetics can eat all types of vegtables. So make sure you have a veggie platter.
Avoid lots of starches and sugar. Make a lean meat and vegetables. If you want simple and go with pasta. Doesn't get much easier than that, use whole wheat pasta. If you make a desert, try Slenda instead of sugar.
try diabetes.org for more info and recipes
Shepard's pie
INGREDIENTS
4 potatoes, peeled and cubed
1/2 cup skim milk, heated
1 tablespoon olive oil
1/2 pound lean ground turkey
1/4 pound lean ground beef
1 onion, chopped
2 carrots, sliced
1 cup low fat, low sodium beef broth
1 tablespoon cornstarch
2 tablespoons water
2 tablespoons tomato paste
1 cup frozen green peas, thawed
salt and pepper to taste
1/4 cup shredded Cheddar cheese
DIRECTIONS
Preheat oven to 350 degrees F (175 degrees C).
Place potatoes in a pot, cover with water, and bring to a boil. Boil for 20 minutes, or until tender. Drain off water, then mash potatoes with hot milk and olive oil until fluffy. Set aside.
In a nonstick skillet, brown the turkey and ground beef. Add onion and saute for 5 minutes. Add carrot and saute an additional 5 minutes.
Drain off any excess fat. Add beef broth to meat mixture and bring to a boil.
In a small bowl whisk together cornstarch and water. Add cornstarch mixture and tomato paste to meat mixture. Simmer until thickened, stirring frequently. Add peas, salt, and pepper. Stir well, then spoon mixture into a 2 quart casserole dish. Top with potatoes, then sprinkle with cheese.
Bake in preheated oven for 35 minutes or until potatoes are browned.
What does your friend like to eat for lunch? That would be a good place to start. Call your friend and get some ideas.
Protein fat and limited carbos
How considerate of you to check.
As a rule you want fresh unprocessed food...go easy on the starches, high fats, sugars. Dairy products aren't free either due to the milk sugars.
Some veggies that are a little higher in sugar: corn, peas, carrots. They aren't freebies either like lettuce salad would be.
I would grill or broil some chicken breast with a heap of veggies on the side. Whole grain french bread. Fresh fruit for dessert.
You might want to check out this free ebook with award winning recipes.