Homemade Ranch Dressing
Ingredients:
½ cup buttermilk
¼ cup light mayonnaise
¼ cup plain low-fat yogurt
1½ teaspoons fresh parsley (½ teaspoon dried)
½ teaspoon onion powder
½ teaspoon garlic powder
¼ teaspoon dried dill
⅛ teaspoon salt
¼ teaspoon black pepper
Directions:
Nutritional Info (per serving):
Calories 35
Fat 2.5g (1g saturated)
Carbohydrate 2g
Fiber 0g
Protein 1g
Sodium 50mg
Diabetic exchange = ½ Fat
WW point comparison = 1 points
Sweet Balsamic Vinaigrette
Ingredients:
3 tablespoons red wine vinegar
2 tablespoons balsamic vinegar
2 tablespoons orange juice
2 packets of sugar substitute
1 clove garlic, minced
4 tablespoons extra-virgin olive oil
2 teaspoons Dijon mustard
Freshly ground pepper
Directions:
2. Whisk in olive oil 1 tablespoon at a time to incorporate thoroughly.
3. Whisk in mustard. Add pepper to taste.
Nutritional Info (per serving):
Calories 75
Fat 7g (1g saturated)
Carbohydrate 2g
Fiber 0g
Protein 0g
Sodium 0mg
Diabetic exchange = 1½ Fat
WW point comparison = 2 points
Guacamole Dip
Ingredients:
1 medium ripe avocado, diced
1 small onion, diced
1 small tomato, diced
1 tsp. cumin (or to taste)
1 tsp. cayenne pepper (or to taste)
Hot sauce to taste
Directions:
Nutritional Info (per serving):
Carbohydrate 6g
Protein 0g
Fat 5g
Eggplant Dip
Ingredients:
1 medium eggplant (about 1 cup), peeled
1 onion, 1 tomato, 1 pepper diced (½ cup)
1-2 Tbsp. lemon juice to taste
1-2 tsp. garlic powder to taste
1 Tbsp. olive oil (or ⅛ cup sliced olives)
Directions:
Nutritional Info (per serving):
Carbohydrate 4g
Protein 1.5g
Fat 1g
Additional comments:
This is a great dip to use with whole-grain crackers (without hydrogenated fats/trans fat) or raw vegetables. Try "Bake to Nature" Rice Thin crackers.
Bean Dip
Ingredients:
4 cups cooked pinto beans
¼ cup chopped onion
½ teaspoon garlic powder
½ teaspoon cumin
⅛ teaspoon oregano
¼ teaspoon salt
Directions:
Nutritional Info (per serving):
Calories 60
Carbohydrate 11g
Protein 4g
Trace Fat
Trace Saturated Fat
Cholesterol 0mg
Fiber 4g
Sodium 34mg
Potassium 206mg
Calcium 22mg
Diabetic Exchanges: 1 starch
Buffalo Chicken Strips & Bleu Cheese Dip
Ingredients:
3 celery stalks, cut into sticks
2 carrots, cut into sticks (or 1 cup baby carrots)
Buffalo Chicken Strips:
¼ teaspoon garlic powder
¼ teaspoon onion powder
1 ½ tablespoons liquid hot pepper sauce (more if you like them HOT)
2 teaspoons vegetable oil
½ pound boneless chicken breasts or tenders, cut into ¼-inch strips
2 teaspoons butter
Dip:
¼ cup nonfat plain yogurt
¼ cup light sour cream
2 tablespoons light mayonnaise
3 tablespoons crumbled bleu cheese
1 teaspoon plain vinegar
Black pepper to taste
Directions:
2. Mix the garlic and onion powders with the hot sauce and set aside.
3. Heat the oil in a large, nonstick skillet. Add the chicken and cook over medium-high heat, stirring frequently, until browned and almost cooked through, about 3 to 4 minutes. Add the hot sauce mix and butter to the pan. Swirl the chicken in the sauce and cook for 1 to 2 additional minutes, or until sauce completely coats chicken.
4. Place the bowl of bleu cheese dip in the center of a platter and surround with the chicken, celery and carrot sticks. Provide toothpicks or small forks to dip chicken into dip.
Nutritional Info (per serving):
Calories 180
Carbohydrate 7g (Sugars 5g)
Total Fat 10g (Sat Fat 4g)
Protein 15g
Fiber 2g
Cholesterol 45mg
Sodium 230mg
Diabetic Exchanges: 2 lean-meat, 1 vegetable, 1 fat
Carbohydrate Choices: ½
Weight Watcher Point Comparison: 4
Citrus Salsa
Ingredients:
4 Roma tomatoes, red, ripe
2 oranges, large, peeled, diced
1 Vidalia onion, large, chopped
2 jalapeno chili, large, seeded and minced
2 tablespoons lime juice, fresh
¼ cup orange juice, fresh
3 SPLENDA® Packets
1 tablespoon cilantro, fresh, chopped
1 teaspoon salt
Directions:
2. Place all ingredients in a large bowl and stir until mixed thoroughly. Allow to stand at room temperature for one hour.
3. Mix and serve. Refrigerate any unused salsa.
Nutritional Info (per serving):
Calories 50
Carbohydrates 12g
Protein 1g
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 410mg
Diabetes Exchanges: 2 Starch
Additional comments:
Note: Serve Citrus Salsa with baked tortilla chips or on top of grilled chicken or fish.
Recipe courtesy of Splenda, Inc. Splenda® is a no-calorie sweetener made from sugar that is suitable for diabetics.
Classic Spinach Dip
Ingredients:
½ cup light sour cream
½ cup light mayonnaise
¾ cup or 1 Single 8 ounce container plain low-fat yogurt
½ teaspoon minced garlic
2 teaspoons reduced-sodium soy sauce
1 Single 8-ounce can water chestnuts, drained and finely chopped
1 Single 10-ounce package frozen chopped spinach, thawed and squeezed dry
¼ cup parsley, dried
¼ cup dried minced onion
¾ teaspoon dried dill
Directions:
2. Cover dip and refrigerate until served.
Nutritional Info (per serving):
Calories 70
Carbohydrate 4g (Sugars 2g)
Total Fat 4.5g (Sat Fat 1.5g)
Protein 3g
Fiber 1g
Cholesterol 5mg
Diabetic Exchanges: 1 Fat, 1 Vegetable
Carbohydrate Choices: 0
Weight Watcher Point Comparison: 1
Additional comments:
A single quarter cup serving of my favorite grocers spinach dip has 260 calories and 14 grams of fat – and that’s before you add your favorite dippers! I am pleased to say that although it took a couple of tries, I have finally created a touchdown with this reduced-fat version of a party staple.
Sweet Red Pepper Hummus
Ingredients:
1 tablespoon extra virgin olive oil
2 tablespoons fresh lemon juice
½ teaspoon apple cider vinegar
2 tablespoons chopped fresh parsley
½ teaspoon salt
½ teaspoon cumin
2 tablespoons SPLENDA® No Calorie Sweetener, Granulated
1 (19 ounce) can garbanzo beans, drained
2 cups chopped red bell pepper
Olive oil-flavored cooking spray
Directions:
2. In food processor, add all ingredients including red peppers. Puree for 1 minute, scrape the sides, and continue to puree until smooth.
3. Refrigerate until serving time.
Nutritional Info (per serving):
Calories: 60
Calories from Fat: 15
Total Fat: 1g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 190mg
Total Carbs: 10g
Dietary Fiber: 2g
Sugars: 2g
Protein: 2g
Exchanges per Serving: ⅔ Starch
Additional comments:
Recipe courtesy of Splenda, Inc. Splenda® is a no-calorie sweetener made from sugar that is suitable for diabetics.
Fresh Salsa
Ingredients:
3 large tomatoes, peeled and diced
½ c. white onion, chopped fine
½ jalapeno pepper, chopped
1 Anaheim pepper, seeded and chopped
½ sweet red pepper, chopped
2 tbsp. cilantro, chopped
¼ tsp. salt
Fresh juice from ½ lime
1 tsp. white wine vinegar
1 Tbsp. water or tomato juice
Directions:
2. Put all ingredients in a glass, ceramic or stainless steel bowl. Mix well, and let stand for 30 minutes.
3. Serve salsa with baked tortillas, with meats, or with other main dishes.
Nutritional Info (per serving):
Calories 48
Calories from Fat 5
Total fat 1g
Saturated fat 0g
Cholesterol 0mg
Sodium 173mg
Total Carbohydrate 11g
Dietary Fiber 2g
Sugars 6g
Protein 2g
Diabetic Exchanges: 2 vegetables
The goal of Destination Diabetes is to be a useful and credible resource for the more than 20 million children and adults who have diabetes in the U.S. and their families. Destination Diabetes provides information on a wide range of diabetes health and wellness topics. Articles are written or reviewed by diabetes advisors who have experience in diabetes education.
