Best Diabetic Recipes Mini Cookbood

7/28/2019 Best Diabetic Recipes Mini Cookbood

1/10

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.

diabeticlivingonline.com

Page 1 of 1


2/10

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),


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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3/10

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


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.



20 g pro. Exchanges: 2 starch, 2 lean meat.

Carb choices: 2.

Chicken Focaccia Sandwiches


Page 3 of 1

23gramscarb.


4/10

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.

Find complete dinner menu options that ft most diabetes meal plans, withrecipes and nutrition inormation included! DiabeticLivingOnline.com/menus@


Page 4 of 1



10 g pro. Exchanges: 0.5 vegetable, 1 starch,

1 medium-at meat, 1 at. Carb choices: 1.

16gramscarb.

Tomato Stack



27 g pro. Exchanges: 0.5 vegetable, 2 starch,

3 lean meat, 1 at. Carb choices: 2.

33gramscarb.

Bee and Cabbage Wraps


5/10

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.


Page 5 of 1



Exchanges: 0.5 vegetable, 0.5 at. Carb choices: 0.5.

8gramscarb.

Lemon-Broccoli Salad



1 vegetable, 0.5 ruit, 0.5 at. Carb choices: 0.5.

10gramscarb.

Mandarin Orange Salad


6/10

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)


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.

The crux o any healthy dietthe saladsheds its bland reputation in theseavor- and texture-packed recipes. DiabeticLivingOnline.com/salads@


Page 6 of 1



1.5 vegetable, 1.5 at. Carb choices: 0.5.

8gramscarb.

Triple-Green Bean Salad



Exchanges: 1.5 vegetable, 0.5 at. Carb choices: 0.5.

9gramscarb.

Asian Coleslaw


7/10

ServingS 1



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


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.


Page 7 of 1



1.5 ruit. Carb choices: 1.

20gramscarb.

Pineapple Sundae



Exchanges: 1 starch, 1 at. Carb choices: 1.

15gramscarb.

Mini Nacho Cups


8/10

ServingS 1carb. per Serving 9 g


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



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@


Page 8 of 1



0.5 ruit, 0.5 lean meat. Carb choices: 0.5.

9gramscarb.

Chicken and Peach Bites



Exchanges: 0.5 ruit, 1 carb. Carb choices: 2.

26gramscarb.

Banana Pudding Snack


9/10

ServingS 6 (about 112 cups each)


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.


Page 9 of 1



Exchanges: 1 carb., 0.5 at. Carb choices: 1.

16gramscarb.

Grown-Up Smores



Exchanges: 1 ruit, 0.5 carb., 0.5 at. Carb choices: 1.

21gramscarb.

Red, White, and Blue Paraits


10/10

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)


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@


Page 10 of



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

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Best Diabetic Recipes Mini Cookbood