Melizzano Despina (Eggplant Dip)

Yield: 4 servings
Source: America's Everyday Diabetes Cookbook
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-  1 medium eggplant
-  1 teaspoon vegetable oil
-  1 onion
-  2 tablespoons lemon juice
-  1/4 cup olive oil
-  Few sprigs fresh parsley, chopped
-  Salt and pepper to taste


Preheat oven to 450 degrees F.

Brush eggplant lightly with vegetable oil. Using a fork,
pierce the skin lightly at 1-inch intervals. Place on a
baking sheet and bake for 1 hour, or until eggplant is
very soft and the skin is dark brown and caved in.

Transfer eggplant to a working surface. Cut off 1 inch
at the stem end and discard (this part never quite cooks
through). Peel the eggplant by picking at an edge from
the cut end, then pulling upward. The skin should
come off easily in strips.

Cut the eggplant lengthwise and place each half with
the interior facing you. With a spoon scoop out the tongues
of seed-pods, leaving as much of the flesh as possible.
To remove the additional seed-pods hiding inside, cut each
piece of eggplant in half and repeat the deseeding procedure.
Once deseeded, let cleaned eggplant flesh sit to shed
some of its excess water.

Transfer drained eggplant flesh to a bowl. Using a wooden
spoon, mash and then whip the pulp until smooth and very
soft. Coarsely grate onion directly into the eggplant (the
onion juice that results is very important to this dip). Add
lemon juice and whip with a wooden spoon until perfectly

Keep beating and add olive oil in a very thin stream; the
result should be a frothy, light colored emulsion. Season
to taste with salt and pepper. Transfer to a serving bowl
and garnish with chopped parsley.

Nutritional Information Per Serving
Calories: 166 ; Protein: 1 g ; Fat: 15 g ; Sodium: 4 mg;
Cholesterol: 0 mg ; Dietary Fiber: 0 g ; Carbohydrates: 9 g
Exchanges: 2 Vegetables, 3 Fat

Beef Tenderloin Marsala with Shiitake-Leek Compote

Makes 8 servings
View with photo: //


-  1 beef Tenderloin Roast Center-Cut (about 2 pounds)
-  1-1/2 teaspoons olive oil
-  2 medium shallots, chopped
-  1 tablespoon minced garlic
-  1 cup Marsala
-  1 can (14 ounces) ready-to-serve beef broth
-  3 tablespoons chopped fresh parsley
-  2 teaspoons cornstarch dissolved in 1 tablespoon water

Shiitake-Leek Compote:

-  6 medium leeks, cleaned, white and light green parts only,
   cut lengthwise in half
-  2 tablespoons butter, divided
-  2 cups sliced shiitake mushrooms
-  3/4 cup dry white wine
-  1 teaspoon fresh thyme leaves
-  1/4 teaspoon salt
-  1/4 teaspoon freshly ground black pepper


Heat oven to 425F.

Heat oil in large nonstick skillet over medium heat until hot.
Place beef roast in skillet; brown evenly. Remove roast from
skillet. Place on rack in shallow roasting pan. Season with salt
and pepper, as desired.

In same skillet, add shallots and garlic; cook and stir 1 to 2
minutes. Add Marsala; cook and stir 6 to 7 minutes or until reduced
by half. Add broth and parsley; bring to a boil. Pour into roasting
pan around roast; brush surface of roast with broth mixture.

Insert ovenproof thermometer so tip is centered in thickest part of
beef, not resting in fat. Do not add water or cover. Roast in 425F
oven 35 to 45 minutes for medium rare; 45 to 50 minutes for medium.
Baste with cooking liquid halfway through roasting.

Remove roast when meat thermometer registers 135F for medium rare;
145F for medium. Transfer roast to carving board; tent loosely with
aluminum foil. Let stand 15 to 20 minutes. (Temperature will continue
to rise about 10 to 15F to reach 145F for medium rare; 160F for medium.)

Pour pan drippings into small saucepan; bring to a boil. Stir in
cornstarch mixture; cook and stir 1 to 2 minutes or until thickened.
Remove sauce from heat. Set aside.

To prepare Shiitake-Leek Compote, slice leeks crosswise into 1/2-inch
thick slices. Melt 1-1/2 teaspoons butter in large nonstick skillet
over medium heat. Add leeks; cook, covered, 10 minutes, stirring
halfway through cooking.

Add mushrooms, wine and thyme; cook, covered, 5 minutes.

Uncover skillet; continue cooking 10 minutes or until leeks are tender.

Stir in sauce; cook until heated through. Remove from heat;
stir in 1-1/2 tablespoons butter, salt and pepper.

Carve roast into 1/2-inch thick slices.

Serve with Shiitake-Leek Compote.

Nutritional Information Per Serving
Calories: 333 ; Protein: 27 g ; Fat: 11 g ; Sodium: 345 mg;
Cholesterol: 77 mg ; Saturated Fat: 5 g ;
Dietary Fiber: 2 g ; Carbohydrates: 21 g


Diabetes Education - 3D Medical Animation

Avocado and Mango Salad with Acai-Berry Vinaigrette

This fresh and nutritious salad of chopped greens, sliced
avocado and mango is drizzled with a vibrant vinaigrette dressing.

Makes 6 servings
Online with Photo: //


-  1/2 cup V8 V-Fusion Acai Mixed Berry juice
-  1/4 cup olive oil
-  1/4 cup balsamic vinegar
-  2 tablespoons water
-  1 tablespoon Dijon mustard
-  1 clove garlic, minced
-  1/8 teaspoon ground black pepper
-  6 cups chopped Romaine lettuce
-  1 medium mango, peeled, seeded and sliced (about 1 1/2 cups)
-  1 medium avocado, peeled, pitted and sliced (about 1 1/2 cups)
-  Fresh raspberries for garnish (optional)


Beat the V8, oil, vinegar, water, mustard, garlic
and black pepper in a medium bowl with a whisk or fork.

Divide the lettuce among 4 salad bowls. Top with the
mango and avocado slices. Spoon 2 tablespoons
vinaigrette over each salad.

Garnish with fresh raspberries, if desired. Serve immediately.

Nutritional Information Per Serving
Calories: 122 ; Protein: 1 g ; Fat: 8 g ; Sodium: 49 mg;
Cholesterol: 0 mg ; Carbohydrates: 12 g


Basil Focaccia Wedges

Yield: 12 servings.
Serving size: 2 pieces.
Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast
and Flavorful Recipes Made with Canola Oil"
Photo & Print Version: //


-  1-1/2 Tbsp canola oil, divided (20 mL)
-  1 cup thinly sliced green bell pepper (250 mL)
-  1/2 cup thinly sliced red onion (125 mL)
-  1/2 pkg (8 oz/225 g) sliced mushrooms
-  2 medium cloves garlic, minced
-  1 pkg (13.8 oz/ 391 g) focaccia-style, refrigerated pizza dough
-  1/4 tsp dried red pepper flakes (1 mL)
-  1/2 cup chopped fresh basil leaves (125 mL)
-  2 small plum tomatoes, cut into 12 rounds total
-  1/2 cup (2 oz/55 g) shredded part-skim mozzarella (125 mL)
-  2 Tbsp grated Parmesan cheese (30 mL)
-  16 pitted kalamata olives, chopped


Preheat oven to 400F (200C). Heat 1 Tbsp (15 mL) canola oil in a large nonstick skillet over medium-high heat. Add bell pepper and onions; cook 2 minutes. Add mushrooms; cook 2 minutes, using two utensils to stir easily. Add garlic, cook 15 seconds and set aside.

On baking sheet, drizzle remaining 1/2 Tbsp (7 mL) canola oil. Use fingertips to spread oil evenly. Unroll dough onto baking sheet and shape into an 11 x 8 inch rectangle. Top dough with pepper flakes and mushroom mixture, spooning as close to edges as possible. Top with basil and arrange tomatoes in 12 even sections.

Bake 12 minutes. Sprinkle evenly with mozzarella. Bake 6 more minutes or until deep golden on edges. Top with Parmesan and sprinkle evenly with olives. Allow to cool to room temperature.

When serving, cut into 12 squares, and then cut each square in half diagonally to make 24 pieces total.

Nutritional Information Per Serving
Calories: 125 ; Protein: 5 g ; Fat: 4.5 g ; Sodium: 320 mg;
Cholesterol: 5 mg ; Saturated Fat: 1 g ;
Dietary Fiber: 1 g ; Carbohydrates: 18 g


Fruit Scones

Yield: Makes 18
Serving Size: 1 scone
Source: Great Healthy Food - Diabetes
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-  1 cup all-purpose white flour
-  1 cup whole wheat flour
-  2-1/4 teaspoons baking powder
-  Pinch of salt
-  1/4 cup soft margarine (at room temperature)
-  2 tablespoons granulated sugar
-  1/3 cup raisins
-  2/3 cup skim milk (keep 2 teaspoons aside for brushing
  the tops of the scones before baking)


Preheat the oven to 425 degrees F. Sift the flours into a bowl with the baking powder and salt, tipping any
leftover bran into the sifted mixture. Lightly rub in the margarine with your fingertips until
the mixture has the consistency of fine bread crumbs.

Mix in the sugar and raisins (the same quantities of dried mixed peel can be used instead) and add the milk a little at a time, mixing well until a soft dough is formed.

Turn out onto a lightly floured board and roll out to a thickness of 3/4 inch. Using a 1-1/2-inch pastry cutter, cut out the scones, re-rolling the leftover dough as necessary until you have used it all.

Place the scones on a lightly greased baking sheet, brush the tops with a little skim milk to glaze, and bake near the top of the oven for 15 - 20 minutes until golden.

Cool on a wire rack until the scones are just warm, then serve.

Nutritional Information Per Serving
Calories: 78 ; Protein: 2 g ; Fat: 2 g ; Sodium: 157 mg;
Cholesterol: 0 mg ; Dietary Fiber: 1 g ; Carbohydrates: 14 g
Exchanges: 1 Starch, 1/2 Fat


Algonquian Three Sisters Rice

This special medley of flavors and tastes is so nutritionally well-balanced, it can be a complete main course or a colorful side course.


3 cups chicken stock or water
1 cup long grain brown or wild rice
Pinch coarse salt to taste
1 medium yellow squash, cubed
1 medium zucchini squash, cubed
2 cups of baby lima beans
2 cups of whole-kernel corn
1 red bell pepper, roasted & cut into bite-sized strips
1 green bell pepper, roasted & cut into bit-sized strips
1/4 cup sunflower seed or corn oil
3 cloves garlic, finely diced
1 cup diced onion
1/2 cup chopped fresh parsley
1/4 tsp white pepper
1/4 tsp paprika


In a large, deep pot over medium heat, bring the chicken stock or water to a rolling boil. Sprinkle in the rice and a pinch of salt, then lower the heat. Cover and steam for 20 minutes. Gradually add the squash, lima beans, peppers, and corn; stir well. Cover and steam for an additional 20 minutes.
While this mixture cooks, warm the oil in a medium cast-iron skillet over medium heat. Add the garlic and onions, stirring briskly and cooking for about 5 minutes until garlic and onions are just glistening and translucent, but not brown. Add the remaining seasonings; stir thoroughly and remove fromthe heat.
Stirring thoroughly, add these ingredients to the steaming rice and balance the seasonings and liquids. Steam for a final 5 minutes, covered. Fluff and serve.

Nutritional Information (Per Serving)
Calories: 195
Sodium: 374 mg
Fat: 9 g
Carbohydrates: 22 g
Exchanges: 1-1/2 Bread; 1 Vegetable; 1-1/2 Fat


Healthy Coleslaw



1 cup non-fat plain yogurt
1/4 cup apple cider vinegar
1 tablespoon honey


1 pound (1 small head) green cabbage, shredded
1/2 cup shredded carrot
1 tablespoon poppy seeds
1/4 cup raisins or currants


In a large bowl, combine the dressing ingredients.
Add the cabbage, carrots, poppy seeds, and raisins.
Mix well until the dressing completely coats the cabbage.

Nutritional Information (Per Serving)
Calories: 58
Protein: 3 g
Sodium: 36 mg
Cholesterol: 1 mg
Fat: 1 g
Dietary Fiber: 2 g
Sugars: 9 g
Carbohydrates: 12 g
Exchanges: 1 Carbohydrate


Spicy Green Salad


1/2 roasted red bell pepper*
1-inch wedge sweet onion, chopped
1 small garlic clove, chopped
1 medium plum tomato, seeded and chopped
1/4-1/2 jalapeno pepper, chopped (for a hotter dish, do not remove seeds)
1 tsp. agave syrup or honey
1 Tbsp. fat-free, reduced-sodium chicken broth
1 Tbsp. red wine vinegar
1/2 tsp. salt
1 Tbsp. extra virgin olive oil
4 large romaine lettuce leaves
4 red-leaf lettuce leaves
1 packed cup baby arugula
6-inch piece English cucumber, sliced
2 plum tomatoes, sliced crosswise
1/8-1/4 red onion; about 3-4 very thin slices as rings


In blender, whirl red pepper, onion, garlic, tomato, jalapeno, agave, broth, vinegar and salt until pulpy. With motor running, whirl in oil. Set dressing aside while making salad.
Wash greens. Tear lettuces into bite-size pieces and whirl in salad spinner to dry. Place lettuce and arugula in salad bowl. Add 1/4 cup dressing and toss until greens are just coated. Add cucumber, tomatoes and onion rings. Toss lightly, and serve immediately.

* If possible, roast pepper yourself. Preheat oven to 425 degrees F. Place seeded pepper half, cut-side down on oiled baking sheet and roast 20 to 30 minutes until skin is well-blistered. Place pepper in small bowl, cover with plastic wrap and let sit for 20 minutes. Using fingers, remove skin. Roasted peppers may be tightly covered and refrigerated for up to 4 days.

Nutritional Information (Per Serving)
Calories: 70
Protein: 2 g
Sodium: 160 mg
Fat: 4 g
Saturated Fat: 0.5 g
Dietary Fiber: 2 g
Carbohydrates: 9 g


Herb-Crusted Beef Roast with Horseradish-Chive Sauce


1 beef round (sirloin) tip center roast (2 to 2-1/2 pounds)
1 tablespoon minced fresh parsley
1 teaspoon dried thyme leaves, crushed
1 teaspoon vegetable oil
1 clove garlic, minced
1/2 teaspoon cracked black pepper

Sauce Ingredients:

1 cup dairy sour cream
1/2 cup prepared horseradish
2 tablespoons milk
1 tablespoon snipped fresh chives
1/8 teaspoon ground white pepper


Heat oven to 325F. Combine parsley, thyme, oil, garlic and black pepper; press evenly onto all surfaces of beef roast.
Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover. Roast in 325F oven 1-1/4 to 1-1/2 hours for medium rare doneness.
Meanwhile combine sauce ingredients in small bowl; cover and refrigerate.
Remove roast when meat thermometer registers 140F for medium rare. (Do not overcook.)
Transfer roast to carving board; tent loosely with aluminum foil. Let stand 10 to 15 minutes. (Temperature will continue to rise about 5F to reach 145F for medium rare.)
Carve roast into thin slices; season with salt, as desired. Serve with sauce.

Nutritional Information (Per Serving)
Calories: 303
Protein: 33 g
Sodium: 144 mg
Cholesterol: 108 mg
Fat: 17 g
Saturated Fat: 8 g
Dietary Fiber: .9 g
Carbohydrates: 6 g


Chocolate Cake


1 Cup bran cereal
1 Cup water
1/3 Cup sugar OR dry sugar substitute equivalent (such as Sugar Twin)
1 Medium egg
1/4 Cup canola oil
1 tsp vanilla
1 tsp Chocolate flavoring
1 Tbsp lemon juice
1 Cup all-purpose flour
1 tsp baking soda
1/4 Cup cocoa, preferably Dutch-process
1/4 Cup sugar
2 Tbsp instant nonfat dry milk
1/2 tsp cinnamon
1/2 tsp salt


Place bran, water, sugar or sugar substitute, egg, canola oil, vanilla, chocolate flavoring and lemon juice in a mixer bowl. Mix lightly and let stand for 30-45 minutes.
Combine flour, soda, cocoa, sugar, dry milk, cinnamon and salt and stir to blend well. Add flour mixture to the bran mixture and mix at medium speed about 1/2 minute or until well blended.
Place in a spray-coated 9-inch square cake pan and bake at 350F for about 20 minutes, or until the cake springs back when touched in the center and sides pull away from the pan. Cool to room temperature and cut into 3x4-inch squares to yield 12 squares. Use 1 square per serving.

Nutritional Information (Per Serving)
Calories: 119
Sodium: 224 mg
Cholesterol: 16 mg
Fat: 6 g
Carbohydrates: 22 g
Exchanges: 1 Starch/Bread, 1 Fat


Bacon and Mushroom Bite-Size Quiche


8 slices bacon
1/4 pound fresh mushrooms, chopped
1 tablespoon butter
1/3 cup green onion, chopped
1 2/3 cups Swiss cheese, shredded
Pastry for double-crust pie, (homemade or purchased)
5 eggs
1 2/3 cups sour cream


Heat oven to 375 degrees F.
On a lightly floured board, roll out the pastry dough 1/ 16-inch thick.
Using a 3-inch cutter, cut out 42 circles; re-roll scraps as needed.
Fit circles into bottoms and slightly up sides of lightly greased 2-1/2-inch muffin pans.
Meanwhile, fry bacon slices until crisp, drain; crumble or chop.
Chop mushrooms, saute in butter until limp and liquid evaporates.
Combine bacon, mushrooms, green onion and cheese. Divide filling equally among muffin cups.
In large bowl, beat together eggs, add sour cream and stir until smooth. Spoon about 1 tablespoon into each muffin cup.
Bake until puffed and light brown, 20-25 minutes. Cool in pans 5 minutes; lift out.
Serve warm or let cool on wire racks. If made ahead, wrap cooled quiches airtight, and refrigerate overnight.
Reheat, uncovered, in a 350 degrees F. oven for about 10 minutes.

Nutritional Information (Per Serving)
Calories: 95
Protein: 3 g
Sodium: 87 mg
Cholesterol: 35 mg
Fat: 7 g
Dietary Fiber: 0 g
Carbohydrates: 4 g


Chocolate Coffee Tiramisu

Makes: 16 Servings
Source: The Best Diabetes Cookbook
Book Info: //
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-  1-1/2 cups 5% ricotta cheese
-  1/2 cup light cream cheese
-  1/2 cup granulated sugar
-  3 tablespoons cocoa
-  1 egg yolk
-  1 teaspoon vanilla
-  3 egg whites
-  1/3 cup granulated sugar
-  3/4 strong, prepared coffee
-  3 tablespoon chocolate or coffee-flavored liqueur
-  16 lady finger cookies


Spray a 9-inch square baking dish with vegetable spray.

In a food processor, combine ricotta cheese,
cream cheese, 1/2 cup sugar, cocoa, egg yolk
and vanilla until smooth; transfer to a bowl.

In bowl, beat egg whites until soft peaks form. Gradually
add 1/3 cup sugar and continue to beat until stiff peaks
form. Gently fold the whites into the ricotta mixture.

Combine coffee and liqueur in a small bowl.

Put half of lady fingers in bottom of dish. Sprinkle
with half of coffee-liqueur mixture. Spread half of
ricotta mixtureon top. Repeat layers. Cover and
chill for at least 3 hours, or overnight.

Nutritional Information Per Serving
Calories: 150 ; Protein: 6 g ; Fat: 5 g ; Sodium: 102 mg;
Cholesterol: 66 mg ; Carbohydrates: 21 g
Exchanges: 1/2 Starch, 1 Other Carbohydrate, 1/2 Lean Meat, 1/2 Fat


Chickpea Salad

Yield: 2 servings
Source: Diabetes Cookbook for Dummies
Online Recipe: //


-  1-1/2 cups canned chickpeas, drained and rinsed
-  1/4 cup celery, chopped
-  1/4 cup red pepper, chopped
-  1/4 cup red onion, chopped
-  1/8 teaspoon salt
-  1/8 teaspoon white pepper
-  2 tablespoons lowfat mayonnaise
-  Pita bread or mixed greens


In a bowl, coarsely mash the chickpeas.

Add the celery, red pepper, onion, salt,
pepper, and mayonnaise and toss well.

Serve over pita bread or mixed greens.

Nutritional Information Per Serving
Calories: 206 ; Protein: 10 g ; Fat: 3 g ; Sodium: 641 mg;
Cholesterol: 0 mg ; Carbohydrates: 35 g
Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat


Sun-Dried Tomato Turkey Salad

Yield: 4 servings
Serving Size: 3-4 ounces turkey, about 1 cup vegetables
Source: Express Lane Diabetic Cooking
View online: //


-  1 pound deli turkey, sliced 1 inch thick and cubed
-  1 cup sliced zucchini
-  1 cup sliced celery
-  1/2 cup sliced green onions
-  1/2 cup sliced carrots
-  3/4 cup low-fat mayonnaise
-  1/2 cup rehydrated sun-dried tomatoes, sliced
-  1 teaspoon prepared pesto
-  Salt and fresh ground pepper to taste


In a salad bowl, combine the turkey, zucchini,
celery, green onions, and carrots. Toss to mix.

In a small bowl, combine the mayonnaise, sun-dried
tomatoes, and pesto. Season with salt and pepper.

Add the mayonnaise mixture to the turkey and
mix well. Refrigerate for 1 hour before serving.

Nutritional Information Per Serving
Calories: 235 ; Protein: 26 g ; Fat: 7 g ; Sodium: 1431 mg;
Cholesterol: 52 mg ; Carbohydrates: 20 g
Exchanges: 1 Carbohydrate, 1 Vegetable,
3 Very Lean Meat, 1/2 Polyunsaturated Fat


Fluffy,high fiber,sugar free ,pancakes(serves 8 pancakes)


1.    1 cup buttermilk

2.   1/2 cup quick cooking oats.

3.  2/3 cup bran

4.  1 large egg

5.  1/4 cup wholewheat flour.

6.  12 drops of liquid stevia(tantalize) or 8 drops or liquid sweetener(tantalize)

7.  3/4/ teaspoon of baking soda

8.  1/4 teaspoon salt



1.  Combine ingredients 1,2,3 (Let stand for 5 minutes).  Add 4 and beat until well blended.

2.  In a small bowl mix 5,6,7,and 8.  Add to flour mixture until well blended.

3.  Spray pan with cook and non stick spray. Heat. Add 1/4 cup of mixture. cook until bubbles rise to top and edges 

      edges look dry(about 3 min) .Flip and cook about another 2 minutes.


Sprinkle with xylitol and cinnamon mix.




Teriyaki Kebabs

4 Servings
Source: Light and Easy Diabetes Cuisine
Book Info: //
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-  1 pound boneless skinned chicken breasts
-  2 tablespoons low-sodium soy sauce
-  2 tablespoons water
-  1 tablespoon peanut oil
-  1 tablespoon Dijon-Style mustard
-  2 tablespoons grated ginger root
-  2 garlic cloves
-  1 tablespoon grated orange zest
-  1/4 cup dry sherry


Cut chicken in cubes. In a medium-size bowl, blend remaining
ingredients; add chicken. Marinate at least 1 hour or preferably
overnight in the refrigerator. Turn several times.

Preheat broiler. Reserving marinade, thread chicken cubes on
skewers. Broil about 6 inches from heat source about 3 minutes.
Turn and brush with marinade. Continue broiling until all sides
are cooked, 2 to 3 minutes more.

Nutritional Information Per Serving
Calories: 203 ; Protein: 27 g ; Fat: 7 g ; Sodium: 350 mg;
Cholesterol: 72 mg ; Carbohydrates: 3 g
Exchanges: 3 Low-Fat Meat


Turkey Stroganoff

4 Servings
Source: Light and Easy Diabetes Cuisine
Book Info: //
View Online: //


-  1 pound ground lean turkey
-  1 teaspoon vegetable oil
-  1 small onion, chopped
-  2 garlic cloves, minced
-  1/2 pound fresh mushrooms, sliced
-  2 tablespoons arrowroot
-  3/4 cup Chicken Broth
-  3/4 cup white wine
-  Pinch red (cayenne) pepper
-  1 teaspoon poppy seeds
-  1 cup plain low-fat yogurt


In a large non-stick skillet, brown the turkey, about 10 minutes.
Drain, remove from pan and keep warm.

Heat oil in skillet and cook onion and garlic until softened.
Add mushrooms and cook until soft. Stir in arrowroot, broth,
and wine and bring to a simmer.

Stir until sauce thickens. Add salt, pepper and poppy seeds.
Return turkey to skillet and simmer, stirring, about 5 minutes.
Remove from heat; stir in yogurt.

Nutritional Information Per Serving
Calories: 320 ; Protein: 24 g ; Fat: 17 g ; Sodium: 241 mg;
Cholesterol: 65 mg ; Carbohydrates: 12 g
Exchanges: 3 Meat, 2 Vegetable


Herbed Fish Fillets

Yield: 4 Servings
Source: Light and Easy Diabetes Cuisine
Book Info: //
View Online: //


-  3 shallots, chopped
-  1 pound sole or flounder fillets
-  1-1/2 teaspoons dried basil leaf, or 3 tablespoons chopped fresh basil
-  1/2 teaspoon rosemary, crushed
-  1/4 teaspoon pepper
-  1/4 cup vermouth
-  1/4 cup fresh lemon juice
-  1 to 2 tablespoons chopped parsley


Preheat oven to 350 degrees F.

Coat an ovenproof casserole dish with non-stick
cooking spray and sprinkle shallots over bottom.

Rinse fish and pat dry. Sprinkle each fillet with herbs
and pepper. Roll up each fillet starting with widest end.
Place in casserole dish side by side. Pour vermouth and
lemon juice over fish and bake 25 minutes, until fish turns
from translucent to opaque. Garnish with parsley.

Nutritional Information Per Serving
Calories: 145 ; Protein: 23 g ; Fat: 2 g ; Sodium: 66 mg;
Cholesterol: 36 mg ; Carbohydrates: 2 g
Exchanges: 3 Low-Fat Meat

Omega-3 Salad

Yield: Serves 4
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-  2 Tbsp. walnut or canola oil
-  2 Tbsp. white wine vinegar
-  2 small cloves garlic, minced
-  1/4 tsp. salt, or to taste
-  Freshly ground black pepper, to taste
-  1/2 cup finely chopped celery
-  1 can (15 oz.) pink or red
-  Alaskan (wild) salmon, backbone and skin removed
-  1/4 cup light canola mayonnaise or other lowfat mayonnaise
-  1 Tbsp. freshly squeezed lemon juice
-  Salt and pepper, to taste
-  4 cups baby spinach leaves
-  8 cherry tomatoes, cut in half
-  1/4 cup finely chopped walnuts


In small bowl, whisk together first five ingredients for dressing and set aside. Mix celery with salmon and toss with mayonnaise and lemon juice. Season to taste with salt and pepper.

In large bowl, toss spinach with dressing.
Top with salmon mixture. Place cherry tomato halves around platter. Sprinkle with walnuts.
Nutritional Information Per Serving
Calories: 212 ; Protein: 18 g ; Fat: 14 g ; Sodium: 594 mg; Carbohydrates: 3 g
Exchanges: 1 Vegetable, 2 Medium-Fat Meat, 1 Fat


Chocolate Swirl Cheesecake

New York-style cheesecake swirled with a rich chocolate mixture. Serve with fresh raspberries.

Yield: 16 servings


Crust Ingredients:

1-1/4 cups vanilla wafer crumbs
4 tablespoons stick butter or margarine, melted
2 tablespoons Equal Spoonful or Granulated*

Cheesecake Ingredients:

3 packages (8 ounces each) reduced-fat cream cheese, softened
3/4 cup Equal Spoonful or Granulated**
2 eggs
2 egg whites
2 tablespoons cornstarch
1 cup reduced fat sour cream
1 teaspoon vanilla
1 ounce unsweetened chocolate, melted, slightly cooled
1 tablespoon fat-free milk
Chocolate curls (optional)

* May substitute 3 packets Equal sweetener
* May substitute 3 packets Equal sweetener
** May substitute 18 packets Equal sweetener


For Crust, mix vanilla wafer crumbs, butter and 2 tablespoons Equal. Press onto bottom and 1/2-inch up side of a 9-inch springform pan. Bake in preheated 325F oven 10 minutes. Cool on wire rack while preparing cheesecake.
For Cheesecake, beat cream cheese and 3/4 cup Equal in mixing bowl on medium speed of mixer until smooth and well combined. Mix in eggs, egg whites and cornstarch. Fold in sour cream and vanilla until combined. Remove 1/2 cup cheesecake batter. Pour remaining batter over baked crust.
Add melted chocolate and fat-free milk to 1/2 cup reserved cheesecake batter; mix well. Place spoonfuls of chocolate mixture on top of cheesecake. Using tip of knife or spatula, gently swirl chocolate batter into cheesecake.
Bake in preheated oven 45 to 50 minutes or until center of cake is almost set. Cool on wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate several hours or overnight before serving. To serve, remove side of pan. Garnish top of cheesecake with chocolate curls, if desired. Cut cake into wedges.

Equal can be substituted by Tantalize Liquid Sweetener 8=12 drops go according to taste( look at our online shop>products>tanta- lize)


Stuffed Tomatoes with Smoked Chicken and Tabouli

Yield: 4 servings
Serving Size: 1 tomato, 6 ounces tabouli mixture
Book Info: //
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-  1 cup deli tabouli (bulgur) * Available on our online shop
-  1 cup diced, seeded cucumber
-  1 cup diced smoked chicken breast
-  4 medium ripe, firm tomatoes
-  2 teaspoons olive oil * Available on our online shop
-  4 tablespoons deli hummus


Add the cucumber and chicken to the prepared
tabouli mixture and refrigerate for at least 1 hour.

Take each tomato and cut off the top (set aside).
Scoop out the pulp and discard. Fill the cavity with
the tabouli mixture. Drizzle 1/2 teaspoon olive oil over
each tomato and put 1 tablespoon hummus on top of that.

Cover the filled tomato with the tomato top and
refrigerate for at least 1 hour before serving.

Nutritional Information Per Serving
Calories: 158 ; Protein: 10 g ; Fat: 5 g ; Sodium: 572 mg;
Cholesterol: 16 mg ; Carbohydrates: 18 g
Exchanges: 1 Starch, 1 Vegetable, 1 Very Lean Meat, 1/2 Monounsaturated Fat


Roasted Green Beans with Sesame Seeds

Yield: 4 servings
Serving Size: 1/4 of recipe
Source: The Eating Well Diabetes Cookbook
Book Info: //
View Online: //


-  1 pound green beans, trimmed
-  1 teaspoon canola oil
-  2 teaspoons sesame seeds
-  1/4 teaspoon salt, or to taste
-  Freshly ground pepper to taste


Preheat oven to 450 degrees F. On a baking sheet with
sides, toss beans with oil, then spread the beans out in
a single layer. Roast the beans until wrinkled, brown
and tender, about 12 minutes, stirring once.

Meanwhile, toast sesame seeds in a small dry skillet, stirring
constantly over medium-low heat, until lightly browned and
fragrant, about 2 to 3 minutes. Crush the seeds lightly and
toss with the beans. Season with salt and pepper.

Nutritional Information Per Serving
Calories: 54 ; Protein: 2 g ; Fat: 2 g ; Sodium: 146 mg;
Cholesterol: 0 mg ; Carbohydrates: 7 g
Exchanges: 1 Vegetable


Cali-Florida Chili

Serves: 6. Serving Size: 1/6 of recipe
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: //
View Online: //


-  1 tsp crushed mixed peppercorns, divided
-  1 lb boneless, skinless chicken breast, cut into 1-inch cubes
-  4 cups sliced plum tomatoes
-  1 cup diced sun-dried tomatoes (not in oil)
-  1 cup Zinfandel OR dry red wine OR reduced-sodium chicken broth
-  2 dried California chilies, chopped
-  4 tsp chili powder
-  1 avocado, chopped
-  2 tbsp sunflower seeds, toasted
-  Salt, to taste
-  6 tbsp finely chopped fresh purple basil


Sprinkle 1/2 teaspoon peppercorns in a medium non-stick
skillet; add chicken and saute until pieces are lightly browned.

Combine fresh and dried tomatoes, wine, chilies, and chili
powder in large saucepan; stir in chicken. Heat to boiling;
reduce heat and simmer, covered, 6 minutes. Uncover
and simmer until slightly thickened, about 5 minutes.

Stir in avocado, sunflower seeds, and remaining
1/2 teaspoon peppercorns. Season to taste with
salt. Spoon into bowl; sprinkle with basil.

Nutritional Information Per Serving
Calories: 258 ; Protein: 21.5 g ; Fat: 9.2 g ; Sodium: 272 mg;
Cholesterol: 46 mg ; Carbohydrates: 19.7 g
Exchanges: 4 Vegetable, 2 Meat, 1 Fat


Two Bean Chili

Yield: Makes about 7 cups (7 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: //
View Online: //


-  2 onions, coarsely chopped
-  2 cloves garlic, minced
-  2 teaspoons canola, corn, or olive oil
-  One 14-15 ounce can stewed tomatoes with juice
-  1 can or bottle beer (12 ounces)
-  1 tablespoon chili powder
-  1 teaspoon ground cumin
-  1 teaspoon hot pepper sauce,
  or 1 tablespoon hot salsa or picante sauce
-  1/4 teaspoon salt (optional)
-  One 15-ounce can pinto beans, rinsed and drained
-  One 15-ounce can dark red kidney beans, rinsed and drained
-  1 large green bell pepper, cored, seeded, and coarsely chopped


Saute the onions and garlic in oil in a large saucepan or
Dutch oven until tender, about 5 minutes. Stir in the
tomatoes with their liquid, the beer, chili powder,
cumin, hot sauce, and salt (if desired).

Simmer, uncovered, 15 minutes. Stir in the beans
and green pepper; simmer, uncovered, 15 minutes longer.

Nutritional Information Per Serving
Calories: 173 ; Protein: 9 g ; Fat: 2 g ; Sodium: 238 mg;
Cholesterol: 0 mg ; Carbohydrates: 32 g
Exchanges: 1-1/2 Starch, 2 Vegetable


Individual Miniature Cheesecakes

Makes: 10 Servings
Source: The Best Diabetes Cookbook
Book Info: //
View Online: //


-  1 cup 5% ricotta cheese
-  1 cup low-fat cottage cheese
-  1/3 cup granulated sugar
-  1 medium egg
-  1/4 cup light sour cream
-  1/2 teaspoon cornstarch
-  1/8 vanilla extract
-  Fruit Puree (optional)


Preheat the oven to 350 degrees F.
Line 10 muffin cups with muffin paper cups.

In a food processor, combine ricotta cheese, cottage
cheese and sugar; puree until smooth. Beat in egg.
Blend in sour cream, cornstarch and vanilla until well mixed.
Divide batter among muffin cups.

Set muffin tin in larger pan; pour in enough hot water to
come half way up sides. Bake 30 to 35 minutes or until
tester inserted in center comes out clean. Remove from
water bath; cool on wire rack. Chill.

Serve with fruit puree, if desired.

Nutritional Information Per Serving
Calories: 127 ; Protein: 6 g ; Fat: 8 g ; Sodium: 268 mg;
Cholesterol: 42 mg ; Carbohydrates: 9 g
Exchanges: 2/3 Other Carbohydrate, 1 Lean Meat, 1 Fat


Chicken Breasts with Mushrooms and Tarragon

Yield: 6 servings 
Online Recipe: // 
Source: The All New Good Housekeeping Cookbook 
Book Info: //


- 2 tablespoons olive oil 
- 1 pound assorted mushrooms (white and cremini, trimmed 
and sliced; shiitake, stems removed and caps sliced) 
- 1 large shallot, finely chopped 
- 3 tablespoons all-purpose flour 
- 2 tablespoons chopped fresh tarragon or 1 teaspoon dried tarragon 
- 1/2 teaspoon salt 
- 1/4 teaspoon ground black pepper 
- 6 small skinless, boneless chicken breast halves (1-1/2 pounds) 
- 1 cup chicken broth 
- 1/4 cup dry white wine


In 12-inch skillet, heat 1 tablespoon oil over medium-high heat.

Add mushrooms and shallot and cook, stirring occasionally, until 
mushrooms are golden brown and any liquid has been evaporated, 
12 to 15 minutes. Transfer mushroom mixture to bowl.

On waxed paper, combine flour, 1 tablespoon 
chopped tarragon, salt and pepper; use flour mixture 
to coat chicken, shaking off excess.

In same skillet, heat remaining 1 tablespoon oil over 
medium-heat until very hot. Add chicken and cook until 
chicken is golden brown and loses its pink color throughout, 
about 4 minutes per side. Transfer chicken to warm platter.

Add broth, wine, remaining 1 tablespoon chopped tarragon, 
and mushroom mixture to skillet; cook 1 minute, stirring 
until browned bits are loosened from bottom of skillet. 
Pour sauce over chicken.

Nutritional Information Per Serving 
Calories: 212 ; Protein: 29 g ; Fat: 7 g ; Sodium: 437 mg; 
Cholesterol: 66 mg ; Carbohydrates: 7 g 
Exchanges: 4 Lean Meat, 1/2 Bread/Starch

Fish Fillets In Red Pepper Puree

Yield: 4 servings 
Serving Size: 1 fillet with about 1/4 cup sauce 
Source: The New Family Cookbook for People with Diabetes 
Book Info: // 
Online Recipe: //


- 1 cup coarsely chopped onion 
- 1 clove garlic, minced 
- 2 teaspoons olive oil 
- 2 large red bell peppers (12 ounces total), 
cored, seeded, and coarsely chopped 
- 1 teaspoon ground coriander 
- 1/8 to 1/4 teaspoon crushed red pepper flakes 
- Four (4-ounce) fish fillets such as scrod, 
cod, white fish, haddock, or orange roughy 
- 1/2 teaspoon salt 
- 1 lime, cut in wedges


In a large nonstick skillet, saute the onion and garlic 
in oil until tender, about 5 minutes. Add the red 
peppers, coriander, and pepper flakes; saute 1 minute. 
Cover and cook over low heat until the peppers 
are very tender, about 8 minutes.

Transfer the mixture to a food processor or blender; 
blend until smooth, scraping down the sides twice. 
Stir in 1/4 teaspoon of the salt.

Sprinkle the fish with the remaining 1/4 teaspoon salt and 
place in the same skillet. Spoon the puree over the fish; 
cover and simmer until the fish is opaque, about 8 minutes. 
Serve the fish topped with the pepper puree and with lime wedges.

Nutritional Information Per Serving 
Calories: 151 ; Protein: 21 g ; Fat: 3 g ; 
Sodium: 355 mg; Cholesterol: 49 mg ; 
Dietary Fiber: 1 g ; Sugars: 4 g ; Carbohydrates: 9 g 
Exchanges: 2 Vegetable, 3 Very Lean Meat


Tropical Salsa

Yield: Makes 1-1/2 cups. 
Servings: 13 (1/4-cup) servings. 
Online Recipe: //


- 1/2 cup finely-chopped red onion 
- 2 mangoes (or 2 papaya or 6 nectarines), peeled and diced small 
- 2 Tbsp. fresh lime juice, or to taste 
- 1/2 cup finely-minced fresh cilantro leaves 
- 1-2 Tbsp. rice vinegar, or to taste


Place chopped onion in a heatproof bowl (e.g. Pyrex) or measuring 
cup and add boiling water to cover. Let stand for a few minutes.

In the meantime, mix fruit and juice in a large bowl. 
Add cilantro and vinegar and mix well.

Drain onion and add to fruit mixture, mixing well. 
Taste, adding more vinegar and/or juice if desired.

Salsa may be served immediately or can be 
stored, covered, in the refrigerator 2 to 3 days.

Nutritional Information Per Serving 
Calories: 26 ; Protein: 0.5 g ; Sodium: 2 mg; 
Saturated Fat: 0 g ; Dietary Fiber: 1 g ; Carbohydrates: 7 g 
Exchanges: 1-1/2 Vegetable

Find diabetic BREAKFAST recipes here: 

Cumin-Crusted Fish Fillets 



Apricot-Mustard Grilled Pork Tenderloin


Yield: 4 servings

View Online with Photo:





-  1 pork tenderloin, (about 1 pound)

-  3 tablespoons apricot preserves

-  1/4 cup mustard



Season tenderloin with salt and pepper.


Stir together the preserves and mustard in a small bowl.


Place pork over a medium-hot fire and grill for about

15 minutes or until internal temperature reaches

160 degrees F., brushing with mustard mixture in the last few minutes.


Nutritional Information Per Serving

Calories: 213 ; Protein: 25 g ; Sodium: 221 mg;

Cholesterol: 78 mg ; Saturated Fat: 2 g ; Dietary Fiber: 1 g ; Carbohydrates: 11 g


Hummus-Veggie Wraps

Yield: 4 servings
View recipe: //
Source: The Complete Diabetes Prevention Plan
Book Info: //


-  4 whole-wheat flour tortillas (8 to 9-inch rounds)
-  1 cup ready-made hummus
-  1 small carrot, shredded with a potato peeler
-  2 slices red onion, separated into rings
-  12 thin slices peeled cucumber
-  16 young tender spinach leaves or 1 cup alfalfa sprouts


Warm the tortillas according to package directions.
Lay the tortillas on a flat surface and spread the lower
half only of each tortilla with 1/4 cup of the hummus.

Top the hummus on each tortilla with a quarter of the carrots,
onion rings, cucumber slices, and spinach or sprouts, leaving
a 1-1/2 inch margin on the right and left sides.

Fold the right and left margins in, then roll each
tortilla up from the bottom to enclose the filling.
Cut each warp in half and serve immediately.

Nutritional Information Per Serving
Calories: 258 ; Protein: 10 g ; Fat: 8.6 g ; Sodium: 625 mg;
Cholesterol: 0 mg ; Saturated Fat: 0.5 g ;
Dietary Fiber: 6.7 g ; Carbohydrates: 38 g
Exchanges: 2-1/2 Starch, 1 Very Lean Meat, 1/2 Vegetable, 1 Fat