Does anyone have any diabetic friendly recipes?!
Does anyone have any diabetic friendly recipes?
Answers:
This is a sandwich you can make ahead of time and take along with you. It's packed with protein and has only 2 carbohydrate exchanges.
Prep time: 10 minutes
Ingredients:
whole wheat tortilla, low fat, 7" diameter
2 tbsp. light cream cheese
1 oz. lean and low-sodium turkey slice
1 oz. lean and low-sodium ham slice
1 oz. Swiss cheese slice
1 iceberg lettuce leaf
2-3 tomato slices
Directions:
Place tortilla on a flat surface.
Spread cream cheese on one side of tortilla.
Lay the lettuce, turkey, ham, Swiss cheese, and tomato on top of the cream cheese on the tortilla (flat).
Bring the sides of the wrap in and then roll up in the shape of a cylinder.
Wrap each in plastic wrap until ready to serve.
Right before serving, slice wraps in half and remove plastic wrap.
Serves: 1
Serving size: 1 sandwich
Nutritional analysis (per serving):
387 calories
25 g protein
17 g fat
10 g sat. fat
33 g carbohydrate
3 g fiber
64 mg cholesterol
1083 mg sodium
338 mg calcium
1 mg iron
CRANBERRY SPRITZER
This is a nice refreshing drink to have on a hot summer day. You can be creative and try different flavors of juice for this recipe.
Prep time: 1 minute
Ingredients:
3 oz. cranberry juice cocktail
7 oz. diet lemon lime soda
ice cubes
Directions:
Fill glass with ice cubes.
Add juice and diet soda.
Mix well.
Serves: 1
Serving size: 10 oz. liquid
Nutritional analysis (per serving):
56 calories
0 g protein
0 g fat
0 g sat. fat
14 g carbohydrate
0 g fiber
0 mg cholesterol
2 mg sodium
4 mg calcium
0.1 mg iron
GRILLED CHEESE SANDWICH
This classic dish is sure to bring a smile to your face, and it's also a good way to sneak some calcium into your diet.
Prep time: 10 minutes
Ingredients:
1 oz. light cheddar cheese
2 slices whole wheat bread
1 1/2 tsp. light margarine
2 tbsp. egg substitute
1 tbsp. skim milk
Directions:
Place cheese on one slice of bread. Top with remaining bread slice.
In a shallow bowl, combine egg substitute and skim milk.
Melt margarine in a large nonstick skillet.
Dip sandwiches in egg mixture.
Cook sandwiches for 3 minutes on each side or until golden.
Serves: 1
Serving size: 1 sandwich
Nutritional analysis (per serving):
284 calories
15 g protein
14 g fat
7 g sat. fat
25 g carbohydrate
3 g fiber
31 mg cholesterol
595 mg sodium
278 mg calcium
1.9 mg iron
NUTTY CHOCOLATE CHIP COOKIES
You can include cookies in your diabetic meal plan - just plan ahead and remember to eat in moderation.
Prep time: 45 minutes
Ingredients:
2/3 c. light margarine, softened
2/3 c. brown sugar, firmly packed
2/3 c. sucralose
2 tsp. vanilla extract
2 eggs
1 1/2 c. all-purpose flour
1 tsp. baking soda
1/4 tsp. salt
3/4 c. semi-sweet chocolate chips
1/4 c. pecans, chopped
Directions:
Preheat oven to 350 degrees Fahrenheit (176 degrees Celsius).
Cream butter, brown sugar, sucralose, and vanilla extract together in a mixing bowl.
Add eggs to above mixture one at a time, mixing well after each addition.
Add flour, baking soda, and salt. Mix well until blended.
Stir in chocolate chips and pecans.
Place level tablespoon size of cookie dough on a greased baking sheet.
Bake at 350 degrees Fahrenheit (176 degrees Celsius) for 10 to 12 minutes or until golden brown.
Remove from oven and cool on wire cooling rack.
STRAWBERRY CHEESE TART
It tastes like a little strawberry cheesecake!
Prep time: 25 minutes
Ingredients:
Crust:
1 c. graham cracker crumbs
3 tbsp. sucralose
4 tbsp. light margarine, melted
Filling:
6 oz. cream cheese, reduced fat
1/4 c. plain, fat-free yogurt
1 c. sucralose
1/2 c. egg substitute
1 c. strawberries
Directions:
Preheat oven to 350 degrees Fahrenheit (176 degrees Celsius).
Slice strawberries.
Stir crust ingredients together in a small mixing bowl until well blended.
Line 12 muffin cups with paper liners.
Press 1 tbsp. of crust mix into each lined cup.
Place cream cheese in another mixing bowl and beat with an electric mixer until soft. Add yogurt and beat until smooth for approximately 1 minute.
Add sucralose and egg substitute. Mix well until blended.
Divide sliced strawberries and put on top of crust in each individual muffin liner.
Pour cheese filling on top of strawberries, evenly divided among the 12 muffin cups.
Bake at 250 degrees Fahrenheit (121 degrees Celsius) for 15 to 20 minutes or until firm to the touch. Chill for approximately 2 hours before serving.
TACO POPCORN
This low-fat and low-carbohydrate treat is excellent for your next movie night. The spices add an interesting flavor to the snack. If one serving doesn't fill you up, have two servings - they'll count as only 1 carbohydrate exchange.
Prep time: 15 minutes
Ingredients:
7 1/2 cups air-popped popcorn
butter-flavored cooking spray
1 1/2 tsp. cumin
1 1/2 tsp. garlic powder
1 1/2 tsp. onion powder
1 1/2 tsp. Worcestershire sauce
cayenne pepper (optional)
Directions:
Preheat oven to 300 degrees Fahrenheit (148 degrees Celsius).
Put popcorn in a large mixing bowl.
Lightly coat popcorn with cooking spray. Toss and coat again.
Combine cumin, garlic powder, onion powder, and cayenne pepper (optional).
Sprinkle spices over popcorn and toss to coat evenly.
Drizzle Worcestershire sauce over popcorn and toss again.
Spread popcorn evenly in large baking pan.
Bake for 10 minutes, tossing once.
TOMATO BASIL PIZZA SNACK
This is a quick and easy-to-make afterschool snack. Try adding ham or chicken as a topping for added protein!
Prep time: 5 minutes
Ingredients:
1/2 whole wheat English muffin
2 tbsp. no added sodium tomato sauce
2 tbsp. part skim mozzarella cheese
1 tbsp. fresh basil, chopped
2 tsp. tomato, diced
Directions:
Preheat broiler.
Place English muffin on a small baking sheet.
Spread tomato sauce over top of muffin.
Top with cheese.
Sprinkle fresh basil and tomato on top.
Broil until cheese is brown and sauce is bubbly.
Serve immediately.
Serves: 1
Serving size: 1/2 muffin (1 snack size pizza)
Nutritional analysis (per serving):
154 calories
10 g protein
6 g fat
3 g sat. fat
15 g carbohydrate
3 g fiber
16 mg cholesterol
239 mg sodium
227 mg calcium
1 mg iron
VEGETABLE SKILLET FRITTATA
Prep time: 15 minutes
Ingredients:
1 1/2 c. hash browns
1 1/2 c. egg whites
1/2 c. onion, chopped
1/2 c. red pepper, chopped
1 c. broccoli florets, cut into small pieces
3/4 c. light cheddar cheese
1 tbsp. margarine
Directions:
Preheat broiler.
Wrap handle of skillet with nonstick aluminum foil.
In skillet, sauté vegetables and hash browns in 1 tbsp. light margarine over medium heat for 5 minutes.
Spread hash browns and vegetables evenly in skillet.
Pour egg whites into skillet over the hash browns and vegetables.
Cook until eggs are almost set.
Top with cheese. Broil until cheese is melted.
Serves: 4
Serving size: 1/4 of 10" skillet
Nutritional analysis (per serving):
232 calories
14 g protein
11 g fat
4 g sat. fat
22 g carbohydrate
2 g fiber
8 mg cholesterol
308 mg sodium
205 mg calcium
2.3 mg iron
they have a lot of them on www.recipezaar.com that are pretty good. all for free, too.
uhh no sugar at all
Here is 728 recipes for you to look at.
http://www.cooks.com/rec/search?q=diebet...
Have you tried altern instead of splenda (this is a sugar substitute) the altern is just as good, and 2 dollars cheaper a bag!!
Being a former chef from Canada and a Level 2 diabetic, the best way to cook and enjoy you food and portions, is paln you meals, and after seeing the diabetic nutritionist, and your calorie limits ahve been set, you then can start looking at the recipes to prepare.
I try to eat the basic food groups, eat lots of fruits and vegetables, ones in the guideleine set by either the American or Canadian Diabetic association.
I am on a weight loss diet, and have lost some weight, not as much I would like. But the best recipes are things you like with in the limits your under, but the biggest thing the portion size, so a good portion scale is important. So look at some of the sites the other have pointed out, but remember it is all in the amounts of food you eat.