Veggie Mexican
Ingredients:
1 Tbsp. olive oil
½ cup chopped onions
½ cup chopped mushrooms
1 15-ounce can of red kidney beans, drained and rinsed very well
1 ¾ cup low sodium/fat chicken broth
10 ounce frozen corn
1 cup chunky salsa
½ cup dry lentils, rinsed
1 cup broccoli and zucchini, diced
½ tsp. chili powder
½ tsp. garlic powder
Directions:
Nutritional Info (per serving):
Carbohydrate 35g
Protein 12g
Fat 4g
Colorful Seafood Pasta Salad
Ingredients:
1 ½ (8 oz.) packages tri-color pasta
3 stalks celery
1 pound imitation crabmeat
1 cup frozen green peas
1 cup mayonnaise
1 ½ tablespoons SPLENDA® No Calorie Sweetener, Granulated
2 tablespoons white vinegar
3 tablespoons milk
1 teaspoon salt
¼ teaspoon ground black pepper
Directions:
2. While pasta is cooking, chop celery and crabmeat. Run hot water over peas to defrost.
3. In a large bowl, whisk together the mayonnaise, SPLENDA® Granulated Sweetener, vinegar, milk, salt and pepper. Add the pasta, celery and crabmeat and stir until evenly coated. Adjust the salt, SPLENDA® Granulated Sweetener or mayonnaise to suit your taste. Chill several hours before serving.
Nutritional Info (per serving):
Calories: 430
Calories from Fat: 210
Total Fat: 23g
Saturated Fat: 4g
Cholesterol: 30mg
Sodium: 960mg
Total Carbs: 41g
Dietary Fiber: 2g
Sugars: 6g
Protein: 14g
Additional comments:
Note: Submitted by a home cook, this recipe has not been tested by the SPLENDA® Test Kitchens.
Recipe courtesy of Splenda, Inc. Splenda® is a no-calorie sweetener made from sugar that is suitable for diabetics.
Shrimp Vegetable Salsa Salad
Ingredients:
2 cups cooked fresh green beans
2 cups chopped tomato
1 cup thinly sliced red onion
½ pound cooked peeled shrimp
10 sliced pitted ripe olives
2 cups frozen corn, thawed
¾ cup salsa
2 tablespoon tarragon flavored vinegar
2 teaspoon olive oil
½ teaspoon dried tarragon
Directions:
Nutritional Info (per serving):
Calories: 104
Carbohydrates: 16g
Protein: 7g
Fat: 2g
Saturated fat: trace
Cholesterol: 42mg
Fiber: 3g
Sodium: 192mg
Potassium: 364mg
Calcium: 38mg
Diabetic Exchanges: 1 starch, ½ lean meat
Chinese Chicken Salad
Ingredients:
4 cups spring salad mix
1 cup shredded Napa cabbage
1 small red pepper, cut in thin strips
1 small yellow pepper, cut in thin strips
2 ounces fresh snow peas, trimmed and cut in half on diagonal
½ cup sliced green onions
2 cups thin strips or shredded cooked chicken breast (about 1 pound)
3 tablespoons natural rice wine vinegar
1 ½ tablespoons Splenda Granular (or 2 Splenda packets)
1 tablespoon light soy sauce
½ teaspoon fresh grated ginger
2 tablespoons canola oil
1 ½ tablespoons sesame oil
Freshly ground pepper
½ cup crispy rice noodles (or sliced almonds*)
Directions:
2. Whisk together remaining ingredients except rice noodles and pour into bowl. Toss lightly and portion onto 4 plates. Top each salad with 2 tablespoons noodles (or nuts).
Nutritional Info (per serving):
Calories 320
Fat 15 grams (2 saturated)
Carbohydrate 13g
Fiber 3g
Protein 33g
Sodium 390mg
Diabetic Exchanges: 4 Lean Meat, 1 Vegetable, ½ Carbohydrate, 1 Fat
Carbohydrate Choice: 1
WW point comparison: 7 points
Additional comments:
*If you are severely restricting your carbs, choose almonds instead of noodles and the carbohydrates decrease to 10 grams and the fiber increases to 5 grams. This will also increase each serving by 40 calories.
Classic Coleslaw
Ingredients:
1 medium head cabbage, shredded
1 carrot
¼ onion, chopped
¼ cup vegetable oil
¼ cup vinegar
¼ cup SPLENDA® No Calorie Sweetener, Granulated
Directions:
Nutritional Info (per serving):
Calories: 90
Calories from Fat: 70
Total Fat: 7g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 25mg
Total Carbs: 7g
Dietary Fiber: 3g
Sugars: 4g
Protein: 2g
Additional comments:
Note: Submitted by a home cook, this recipe has not been tested by the SPLENDA® Test Kitchens.
Recipe courtesy of Splenda, Inc. Splenda® is a no-calorie sweetener made from sugar that is suitable for diabetics.
Chicken Salad
Ingredients:
4 cooked skinless chicken breasts
½ cup diced celery
2 tablespoons chopped onion
1 tablespoon slivered almonds
¼ cup fat-free Ranch salad dressing
Directions:
Nutritional Info (per serving):
Calories: 233
Carbohydrate: 2g
Protein: 30g
Fat: 11g
Saturated Fat: 3g
Cholesterol: 85mg
Fiber: 1g
Sodium: 116mg
Potassium: 311mg
Calcium: 32mg
Diabetic Exchanges: 4 Lean Meat
Green Treasure Salad
Ingredients:
1 cup green apple
1 cup green grapes
½ cup mini marshmallows
½ cup lemon yogurt
2 tablespoons slivered almonds
Directions:
2. Mix together apple, grapes, marshmallows, yogurt, and almonds.
Nutritional Info (per serving):
Servings: 1
Calories: 124
Carbohydrate: 23g
Protein: 3g
Fat: 3g
Marinated Vegetables
Ingredients:
4 cups cauliflower, broken into florets
3 cups broccoli, broken into florets
1 green pepper, sliced
1 cup onions, sliced
1 cup mushrooms, sliced
1 cup carrots, sliced
1 cup celery, sliced
1 cucumber, sliced
1 8-ounce bottle fat-free Italian salad dressing
Directions:
Nutritional Info (per serving):
Calories: 26
Carbohydrates: 4g
Protein: 1g
Fat: 1g
Saturated fat: trace
Cholesterol: 1mg
Fiber: 1g
Sodium: 93mg
Potassium: 162mg
Calcium: 16mg
Diabetic Exchanges: 1 Vegetable
Southwest Black Bean & Corn Salad
Ingredients:
1 15-ounce can black beans, drained and rinsed
1 15-ounce can corn niblets, drained
½ cup garbanzo beans or chickpeas, drained
½ cup frozen peas (do not thaw)
½ cup sliced black olives
1 medium red pepper, diced
½ medium red onion, diced
½ cup diced jicama (optional)
6 tablespoons red wine vinegar
3 tablespoons olive oil
1 tablespoon sugar or Splenda Granular (or 2 packets)
2 teaspoons crushed garlic
¾ teaspoon cumin
¼ teaspoon salt
¼ teaspoon red pepper
½ cup fresh cilantro, chopped
Directions:
2. In a small bowl, whisk together vinegar, oil, Splenda, garlic, cumin, salt and red pepper. Pour over salad and stir to coat. Add fresh cilantro and stir once more.
3. Refrigerate for at least 1 hour. Keeps well for several days.
Nutritional Info (per serving):
Calories 155
Fat 6g (.5g saturated)
Carbohydrate 22g
Fiber 7g
Protein 6g
Sodium 350mg
Diabetic Exchange: 1 Carbohydrate, 1 Vegetable, 1 Fat
WW point comparison: 3 points
Zesty Broccoli Salad
Ingredients:
4 cups fresh small broccoli florets
1 cup thinly sliced purple onion rings
½ cup sweetened, dried cranberries
½ cup reduced-fat Italian dressing
2 tablespoons dry-roasted sunflower seeds
Directions:
Nutritional Info (per serving):
Calories: 75
Carbohydrate: 10g
Protein: 2g
Fat: 3g
Saturated fat: <1g
Sodium: 110mg
Fiber: 2g
Exchanges per serving: 1 Vegetable, ½ Fruit, ½ Fat
Carbohydrate choices: 1
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.
