Hearty Spinach Minestrone

Strawberry Spinach Salad

Zesty Vegetable Salad
 

 Easy Tex-Mex Skillet 

 Creamy Pumpkin Spice Spread

Servings: 24
Serving Size: 2 Tablespoons

Diabetic Exchanges: Free Food

Ingredients

1 ¼ cups Cold unsweetened apple juice
1 (3.4 oz.) pkg.Sugar-free instant vanilla pudding mix
1 cup Canned or cooked pumpkin
½ to 1 tsp. Pumpkin pie spice

Directions:

In a mixing bowl, combine apple juice and dry pudding mix.

With an electric mixer, beat on low speed for 2 minutes. Add pumpkin and pumpkin pie spice and blend well.

Let stand for approximately 5 minutes. Serve on a whole-wheat bagel or toast.

Remaining spread can be stored in refrigerator up to 3 days.

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Diabetic Soup Recipes

Hearty Spinach Minestrone

Servings: 8
Serving Size: 1 cup

Diabetic Exchanges: 1 vegetable, 1 ½ starch

Ingredients

4 cups Low-sodium chicken broth
1 can (16 oz) Kidney beans, rinsed and drained
1 can (14.5 oz)No-salt added diced tomatoes, drained
2 medium Carrots, sliced
1 pkg (10 oz) Frozen chopped spinach, thawed
1 large Onion, chopped
1 clove Garlic, minced
½ cup Uncooked whole-grain elbow macaroni
¼ tsp Dried oregano

Directions:

Sauté onion and garlic in a large saucepan coated with nonstick cooking spray.

Add chicken broth, beans, tomatoes, carrots, macaroni, and oregano. Cook over med-high heat until vegetables are tender, approximately 20 minutes.

Stir in spinach and bring to a boil. Remove from heat and let stand in the pot for 5 to 10 minutes.

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Spicy Chicken and Rice Soup

Servings: 6
Serving Size: 1 cup

Diabetic Exchanges: 1 ½ very lean meat, 1 starch

Ingredients

4 cups Low-sodium chicken broth
2 cups Cooked chicken, cubed
2 Celery ribs, chopped
2 medium Carrots, chopped
1 medium Green pepper, chopped
1 medium Onion, chopped
1/3 cup Long grain rice, uncooked
¼ cup Fresh cilantro or parsley, minced
½ tsp Dried oregano
½ tsp Salt, optional
½ tsp Pepper
¼ tsp Ground cumin
1/8 -1/4 tsp Crushed red pepper flakes

Directions:

In a large saucepan, combine all ingredients.

 Bring to a boil. Reduce heat and cover.

Simmer for 20-25 minutes or until rice and vegetables are tender.

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Diabetic Salad Recipes

Caribbean Chicken and Spinach Salad

Servings: 4

Dietary Exchanges: 1 ½ starch, 1 ½ lean meat

Ingredients

Salad
1 cup Cooked chicken breast, cubed
½ cup Red bell pepper, diced
1 cup Mango, cut into ½ inch cubes
2 Eggs, boiled with yolks removed and coarsely chopped
¼ Small red onion, sliced thin
6 oz Fresh baby spinach leaves
¼ cup Almonds, sliced and toasted
Dressing
3 Tbsp Apricot preserves
2 Tbsp Cider vinegar
2 tsp Olive oil
2 Tbsp Sugar or sugar substitute
¼ tsp Salt
1/8 tsp Ground black pepper

Directions:

In a small, mixing bowl prepare the dressing by combining preserves, vinegar, oil, sugar, salt, and black pepper.

Whisk ingredients until blended. Cover and refrigerate until ready to use.

Place spinach leaves into a large serving bowl; add cubed chicken, bell pepper, mango, egg whites, and red onion.

Drizzle the dressing over salad and gently toss to coat. Sprinkle with toasted almonds. Serve immediately.

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 Strawberry Spinach Salad

Servings: 7
Serving Size: 1 cup

Diabetic Exchanges: 2 fat, 1 fruit, 1 vegetable

Ingredients

3 Tbsp Olive oil
2 Tbsp Cider vinegar
2 Tbsp Strawberry jam
1/8 tsp Pepper
8 cups Fresh spinach
2 cups Fresh strawberries, sliced and divided
4 Tbsp Walnuts, chopped
½ cup Red onion, sliced thin
3 Kiwi fruit, peeled and sliced

Directions:

Dressing: In a container with a tight-closing lid, combine the oil, vinegar, jam, and pepper.

Shake until well blended. In a large salad bowl, gently toss spinach, 1 cup of strawberries, 2 tablespoons walnuts, and red onion.

Top with kiwi fruit, remaining strawberries, and walnuts. Drizzle with dressing and serve immediately.


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Zesty Vegetable Salad

Servings: 12
Serving Size: ½ cup

Diabetic Exchanges: 1 vegetable

10 Fresh mushrooms, sliced
2 Medium tomatoes, chopped
2 Medium cucumbers, peeled and chopped
1 Small onion, chopped
8 oz Fat-free zesty Italian salad dressing

Directions:

Make ahead of time. This recipe needs to chill.

In a medium bowl, combine mushrooms, tomatoes, cucumbers, and onion. Add dressing and toss to coat evenly.

Cover with plastic wrap and place in the refrigerator to chill, approximately 2 hours. Serve chilled.


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Diabetic Dessert Recipes

Cream Cheese Stuffed Strawberries

Servings: 24
Serving Size: 1 strawberry

Diabetic Exchange: Free food

Ingredients

24 Large fresh strawberries
½ cup Reduced-fat strawberry cream cheese
3 Tbsp Reduced-fat sour cream

Directions

Remove stems and core strawberries. Place strawberries point side up on a cutting board.

With a sharp knife cut a deep “X” in the top of each strawberry. Carefully spread the strawberries apart.

In a mixing bowl, beat together cream cheese and sour cream until smooth. Pipe or spoon the filling into each strawberry.

Refrigerate until ready to serve.

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Cantaloupe Chiller

Servings: 6
Serving Size: ½ cup

Diabetic Exchanges: 1 fruit, ½ skim milk

Ingredients

2 envelopes Unflavored gelatin
3 Tbsp Lemon juice
4 cups Ripe cantaloupe, cubed
1 Tbsp Sugar or sugar substitute equivalent
8 oz Nonfat lemon yogurt

Directions:

In a small saucepan, sprinkle gelatin over lemon juice and let stand for 1 minute. Cook over low heat until gelatin dissolves.

In an electric blender, add cantaloupe, sugar, and gelatin mixture.

Cover and blend, until mixture is smooth. Transfer into a mixing bowl and stir in yogurt. Spoon mixture into individual serving cups, and chill until firm.

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 Diabetic Main Dish Recipes


Easy Tex-Mex Skillet

Servings: 4
Serving Size: 1 cup

Diabetic Exchanges: 3 lean meat, 1 vegetable, 1 starch

Ingredients

½ pound Ground turkey breast
½ pound Lean ground beef
1 small Onion, chopped
1 small Green pepper, chopped
1 can (8 oz) No-salt added tomato sauce
1 cup Cooked, whole-grain rice
1-1 ½ tsp Chili powder
¾ cup Reduced-fat shredded cheddar cheese

Directions:

In a large skillet, over medium heat, cook turkey, beef, onion, and green pepper, until meat is no longer pink; drain.

Return skillet to stove top and add tomato sauce, rice, and chili powder. Cook for 10 minutes.

Sprinkle with grated cheese, cover and cook for 2 minutes or until cheese is melted.

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Grilled Pork Chops with Onions

Servings: 4
Serving Size: 1 pork chop

Diabetic Exchanges: 3 lean meat, ½ fruit

Ingredients
4 Pork chops, ½ inch thick
¾ cup Lime juice
1 tsp Salt, optional
¼-1/2 tsp Cayenne pepper
1 Large red onion, chopped

Directions:

In a large Ziploc bag or shallow glass dish, combine lime juice, salt, and cayenne pepper.

Add pork chops and onion; turn to coat with marinade. Seal or cover and refrigerate for a minimum of 2 hours.

Remove pork chops from container. Set onions and marinade aside.

Grill pork chops covered; over medium-high heat for 8 minutes on each side or until no longer pink.

Pour marinade and onions into a saucepan and bring to a rolling boil. Spoon mixture over grilled pork chops.

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Tilapia with Black Olive Salsa

Servings: 4

Ingredients

4 Tilapia fillets
2 Roma tomatoes, finely chopped
4 oz Black olives, drained and chopped
¼ cup Green onion, finely chopped
3 Tbsp Cilantro, chopped
1 Medium jalapeno pepper, seeded and finely chopped
1 ½ Tbsp Extra-virgin olive oil, divided
1 Tbsp Lime juice
¼ tsp Salt
½ tsp Chili powder
¼ tsp Seasoned salt
1 Medium lime, cut into 4 wedges

Directions

In a medium bowl combine tomatoes, olives, green onion, cilantro, jalapeno, 1 ½ tsp oil, lime juice, and salt. Set aside.

In a large nonstick, skillet heat remaining 1 Tbsp of oil over medium-high heat. Sprinkle each side of tilapia fillets with chili powder and seasoned salt.

Place in hot, oiled skillet. Cook 3 to 4 minutes on each side turning once until opaque in center.

Place fillets on serving plate and top with tomato-black olive salsa and lime wedges. Serve immediately.