Super Veggie Wrap
Ingredients:
1 cucumber, peeled and thinly sliced
2 small zucchini, thinly sliced
2 carrots, peeled and thinly sliced
4 large white mushrooms, chopped
4 green onions, chopped
1 clove garlic, chopped
4 (10-inch) fat-free flour tortillas
½ C fat-free cream cheese
Directions:
Nutritional Info (per serving):
Calories 302
Carbohydrate 60g
Protein 11g
Fat 4g
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
Hot Spiced Tomato Juice
Ingredients:
1 46-ounce can low-sodium tomato juice
2 teaspoons Worcestershire sauce
¼ teaspoon garlic powder
¼ teaspoon sweet basil
¼ teaspoon oregano
3 drops Tabasco sauce
Directions:
Nutritional Info (per serving):
Calories 20
Carbohydrate 5g
Protein 1g
Fat 0
Saturated Fat 0
Cholesterol 0
Fiber 1g
Sodium 21mg
Potassium 249mg
Calcium 12mg
Diabetic Exchanges: 1 serving is free
Spanish Omelet
Ingredients:
5 small potatoes, peeled and sliced
1 tablespoon olive oil or vegetable cooking spray
½ medium onion, minced
1 small zucchini, sliced
1 ½ cup green/red peppers, sliced thin
5 medium mushrooms, sliced
3 whole eggs, beaten
5 egg whites, beaten
Pepper and garlic salt with herbs, to taste
3 ounces shredded part-skim mozzarella cheese
1 tablespoon Parmesan cheese
Directions:
2. Cook potatoes in boiling water until tender.
3. In a nonstick pan, add oil or vegetable spray and warm at medium heat.
4. Add the onion and sauté until brown. Add vegetables and sauté until tender but not brown.
5. In a medium mixing bowl, slightly beat the eggs and egg whites, pepper, garlic salt, and mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables.
6. Oil or spray a 10-inch pie pan or ovenproof skillet. Transfer potatoes and eggs mixture to pan. Spread with parmesan cheese and bake omelet until firm and brown on top, about 20-30 minutes.
Nutritional Info (per serving):
Calories: 242
Carbohydrate: 18g
Protein: 19g
Fat: 9g
Daily Servings According to Diabetes Food Guide Pyramid:
Serving from Grains/Beans/Starchy Vegetable group: 1
Serving from Meat group: 1
Serving from Fat: ½
Classic Carrot Cake
Ingredients:
⅞ cup all-purpose flour
1 teaspoon baking powder
½ teaspoon baking soda
½ teaspoon salt
½ teaspoon ground cinnamon
¼ teaspoon ground allspice
2 large egg whites
¼ cup eggbeaters
⅜ cup SPLENDA® No Calorie Sweetener, Granulated
3 tablespoons reduced fat margarine
½ cup honey
1 teaspoon vanilla extract
3 tablespoons unsweetened applesauce
3 tablespoons canola oil
2 ¼ cups finely shredded carrot
⅓ cup walnuts
butter flavored cooking spray
Directions:
2. In medium bowl whisk together flour, baking powder, baking soda, salt, cinnamon, and allspice. Set aside.
3. In small bowl whisk together egg whites and eggbeaters. Set aside.
4. In large bowl beat SPLENDA® Granulated Sweetener, margarine, honey, vanilla, applesauce, and canola oil.
5. Mix in egg mixture, stir until well mixed. Stir in flour mixture, then carrots and walnuts.
6. Pour into greased 8 cup loaf pan and bake for 40 to 45 minutes, or until toothpick inserted comes out clean. Allow to cool, ice if desired.
Nutritional Info (per serving):
Calories: 190
Calories from Fat: 80
Total Fat: 9g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 270mg
Total Carbs: 26g
Dietary Fiber: 1g
Sugars: 16g
Protein: 4g
Exchanges Per Serving: 1 Starch, ¾ Fruit, 2 Fats
Additional comments:
Cook's Note: Carrot cake can be baked in any size pan. Adjust baking time accordingly.
Recipe and photograph courtesy of Splenda, Inc. Splenda® is a no-calorie sweetener made from sugar that is suitable for diabetics.
Caribbean Red Snapper
Ingredients:
2 tablespoons olive oil
1 medium onion, chopped
½ cup chopped red pepper
½ cup carrots, cut in strips
1 clove garlic, minced
½ cup dry white wine
¾ lb. red snapper fillet
1 large tomato, chopped
2 tablespoons pitted ripe olives, chopped
2 tablespoons crumbled feta cheese or low-fat ricotta cheese
Directions:
2. Arrange fillets in a single layer in center of skillet. Cover; cook for 5 minutes.
3. Add tomato and olives. Top with cheese. Cover; cook 3 minutes, or until fish is firm but moist.
4. Transfer fish to serving platter; garnish with vegetables and pan juices.
Nutritional Info (per serving):
Calories: 193
Carbohydrate: 3g
Protein: 22g
Fat: 11g
Daily Servings According to Diabetes Food Guide Pyramid:
Serving from Vegetable group: 1
Serving from Meat group: ½
Serving from Fat: 1 ½
Chicken, Broccoli & Rice Bake
Ingredients:
Cooking spray
1 package (10 ounces) frozen, chopped broccoli, thawed
1 cup cooked white rice (warm slightly if using leftover rice)
2 cups (about 8 ounces) diced cooked chicken breast
1 can (10 ¾ ounces) Campbell's Healthy Request cream of chicken soup
¼ cup reduced-fat mayonnaise
¼ cup skim milk
⅛ teaspoon curry powder
1 teaspoon dill
½ teaspoon lemon juice
1 tablespoon fine, dry bread crumbs
Paprika
Directions:
2. Coat an 8" x 8" pan with cooking spray. Layer broccoli in bottom of pan. Top evenly with rice and then chicken.
3. In a large bowl, whisk together soup, mayonnaise, milk, curry powder, dill, and lemon juice; mix well. Pour evenly over chicken.
4. Sprinkle top of casserole with bread crumbs and paprika. Spray cooking spray over bread crumbs (to help them crisp during baking).
5. Bake uncovered for 25-30 minutes, or until bubbly.
Nutritional Info (per serving):
Calories: 244
Carbohydrate: 20g
Protein: 23g
Fat: 8g
Saturated fat: 2g
Sodium: 382mg
Fiber: 2g
Exchanges per serving: 1 starch, 1 vegetable, 2 ½ lean meat
Carbohydrate choices: 1 ½
Additional comments:
This recipe freezes well. It can be doubled to make a 9" x 13" casserole.
Eggplant Lasagna
Ingredients:
1 tablespoon olive oil
1 medium onion, sliced
1 clove garlic, minced
1 large tomato, sliced very thin
1 cup canned crushed tomatoes
1 ½ teaspoons dried basil
1 ½ teaspoons dried oregano
¼ teaspoon. salt (optional)
1 medium eggplant, sliced very thin
8 ounces shredded part-skim mozzarella cheese
Directions:
2. In a medium nonstick skillet, heat olive oil over medium heat. Sauté onion until tender, about 2-3 minutes. Transfer to an 8x8 or 9x13 baking dish.
3. Sauté the garlic for 1 minute. Add the crushed tomato, basil, oregano, and salt, and cook gently over medium-low heat for 10 minutes.
4. Spread a layer of this mixture over the onion layer.
5. Add a layer of eggplant and follow with a layer of tomato.
6. Sprinkle ⅓ of the mozzarella cheese over top.
7. Repeat layers of eggplant, tomato, and cheese until you use all ingredients. Finish with a layer of mozzarella cheese.
8. Cover with aluminum foil and bake for 25 minutes, or until vegetables are tender.
9. Uncover and bake 10-15 minutes, or until layer of cheese is light brown.
Nutritional Info (per serving):
Serving size: 1 slice lasagna (1 cup)
Calories: 219
Carbohydrate: 5g
Protein: 16g
Fat: 15g
Gingered Chicken with Vegetables
Ingredients:
2 tablespoons vegetable oil, divided use
1 pound boneless, skinless chicken breasts, cut into thin strips
1 cup red bell pepper strips**
1 cup sliced fresh mushrooms
16 fresh pea pods, cut in half crosswise
½ cup sliced water chestnuts
¼ cup sliced green onions
1 tablespoon grated fresh ginger root
1 large clove garlic, crushed
⅔ cup reduced-fat, reduced-sodium chicken broth
2 tablespoons Equal® Spoonful*
2 tablespoons light soy sauce
4 teaspoons cornstarch
2 teaspoons dark sesame oil
Salt and pepper to taste (optional)
Hot cooked rice (optional)
* May substitute 3 packets Equal sweetener
Directions:
2. Heat remaining 1 tablespoon vegetable oil in skillet. Add red peppers, mushrooms, pea pods, water chestnuts, green onion, ginger and garlic. Stir fry mixture 3 to 4 minutes until vegetables are crisp tender.
3. Meanwhile, combine chicken broth, Equal®, soy sauce, cornstarch and sesame oil until smooth. Stir into skillet mixture. Cook over medium heat until thick and clear. Stir in chicken; heat through. Season with salt and pepper to taste, if desired. Serve over hot cooked rice, if desired.
Nutritional Info (per serving):
Calories 263
Protein 29g
Carbohydrate 11g
Fat 11g
Cholesterol 66mg
Sodium 411mg
Food Exchanges: 4 lean meat, 2 vegetable
Additional comments:
Variation: You may substitute 1 (16-ounce) package frozen Oriental-Style Vegetables, cooked and drained, for the fresh vegetables listed above. Stir fry chicken, ginger root and garlic in all of the vegetable oil about 10 minutes or until chicken is cooked through. Combine chicken broth, Equal®, soy sauce, cornstarch and sesame oil until smooth. Stir into chicken mixture. Cook over medium heat until thick and clear. Stir in cooked vegetables until heated through. Season with salt and pepper to taste, if desired. Serve over hot cooked rice, if desired.
Recipe provided courtesy of Merisant Corporation ® and the NutraSweet Company, makers of Equal®.
Skillet Chicken Paella
Ingredients:
1 ¼ pounds skinless, boneless chicken breast, cut into 1-inch strips
1 tablespoon olive or vegetable oil
1 medium onion, chopped
2 cloves garlic, minced
2 ¼ cups fat-free chicken broth
1 cup uncooked long grain rice
1 teaspoon dried oregano, crushed
½ teaspoon paprika
¼ teaspoon salt
¼ teaspoon freshly ground pepper
⅛ teaspoon ground saffron or turmeric
1 (14 ½-ounce) can stewed tomatoes
1 medium sweet red pepper, cut into thin strips
¾ cup frozen peas
Directions:
2. Add onion and garlic to skillet; cook until onion has softened but not browned.
3. Add broth, uncooked rice, oregano, paprika, salt, pepper and saffron or turmeric. Bring to boiling. Reduce heat. Simmer, covered, for about 15 minutes.
4. Coarsely chop stewed tomatoes and add with their juice to the pan. Add sweet red pepper and frozen peas. Cover and simmer about 5 minutes more or until rice is tender.
5. Stir in cooked chicken. Cook and stir about 1 minute more or until heated through.
Nutritional Info (per serving):
Calories 297
Fat 6g
Cholesterol 50mg
Protein 24g
Carbohydrate 36g
Fiber 2g
Sodium 642mg
Additional comments:
To lower sodium content, use low-sodium chicken broth, no salt added tomatoes and lite-salt.
CooksRecipes.com Source: Better Homes and Gardens Magazine September 1992 issue.
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.
