EatSmart Recipes - Diabetic Recipes

Karen Overstreet, Roy, Heli J., Cintron, April E.  |  3/8/2005 12:15:49 AM

Low-fat Louisiana Red Beans

Ingredients

1 lb. red beans, washed and drained
2 quarts water
3 ounces smoked turkey cut in 3 or 4 pieces
1 cup chopped onion
1/4 cup chopped green onions
8 cloves chopped garlic
1/4 cup chopped celery
1/4 cup chopped parsley
2 bay leaves
1 tsp. salt (optional)
1/4 tsp. coarsely ground black pepper
1/4 tsp. red pepper

Place red beans and water in a large pot. Bring to a boil, cover and let stand for 1 hour. Drain water from beans, rinse and add fresh water. Bring to a boil, lower heat and let simmer. Cook chopped vegetables and smoked turkey in the microwave or in pan on top of the stove until vegetables are tender and translucent. Add cooked vegetables and turkey and seasonings to beans. Continue cooking until beans are soft and creamy (about 1 hour). Remove bay leaves before serving. Add additional chopped parsley before serving if desired.

Nutrient Content per 1/2 cup = Protein 8.2 g, Fat .4 g, Carbohydrates 21 g , Cholesterol 0
Diabetic Exchange = 1 starch and 1 very lean meat

Atchafalaya Chicken

Ingredients

4 skinless boneless chicken breast halves
1/2 cup nonfat yogurt
1 tablespoon Creole seasoning (may use 1/4 teaspoon black or white pepper low sodium variety)
1/2 cup seasoned (Italian) bread crumbs

Mix yogurt, Creole seasoning and pepper in small bowl. Dip chicken pieces in yogurt-seasoning mixture, coating very well. Roll chicken pieces in bread crumbs, making sure crumbs completely coat chicken. Place chicken pieces in microwave dish, cover dish with waxed paper (not plastic wrap), cook on high (approximately 12-15 minutes), rotating dish halfway through cooking time.

Yield: 4 servings

Serving size: breast half
Calories per serving: 200
Sodium per serving: 210 mg
Protein: 30 grams Carbohydrate: 3 grams
Fat: 3 grams Cholesterol: 85 mg
Sodium: 280 mg: 150 mg (using low sodium seasoning)
Diabetic Exchange = 3 lean meats

Seafood Gumbo (Roux made without oil)

Ingredients

1 pound shrimp (save shells)
4 cups shrimp shell water
1 pound fish cut in small pieces
4 cups water
1 pint oysters
1 pound sliced okra
3 toes diced garlic
Juice of 1/2 lemon
2 stalks chopped celery
1 tablespoon salt-free seasoning (such as Mrs. Dash)
1 medium chopped green pepper
2 large chopped onions
1 tablespoon file'
1 bunch chopped green onions and tops
1/8 teaspoon cayenne
2 tablespoons whole-wheat flour (may use nonfat instant roux mix or browned flour)
1/2 teaspoon black pepper
1 teaspoon salt-free Creole seasoning
1 teaspoon browning sauce (such as Kitchen Bouquet)
1/2 teaspoon salt
1/3 cup chopped parsley

Peel 1 pound shrimp. Boil shrimp shells in 4 cups water for 15 minutes. Drain water and save. Discard shells. Make roux by putting diced garlic, chopped green pepper, celery, onion, green onion and 2 tablespoons whole-wheat flour in pan. Using medium heat, brown flour, stirring often. After flour has browned, cover pan and let vegetables cook about 20 minutes until tender. Stir occasionally to keep flour from sticking. Add 4 cups shrimp water and 4 cups water to vegetable mixture. Add 1 pound sliced okra, condiments and lemon juice. Let mixture simmer about one hour. Add 1 pound shelled shrimp, 1 pound fish cut in small pieces and 1 pint oysters. Bring to boil and cook 5-10 minutes until shrimp, fish and oysters are done. Serve gumbo over brown rice. Sprinkle with chopped parsley. Add additional file' as desired.

Yield: 10 servings

Serving Size: 1 cup
Calories per serving: 160 (without rice)
Protein: 21 grams
Carbohydrates 7 grams
Fat 3 grams
Cholesterol 87 mg
Sodium: 290 mg
Diabetic Exchange = 3 very lean meats and 1/2 bread

Chewy Oatmeal Raisin Bars

Ingredients

3/4 cup packed brown sugar
1/2 cup sugar
4 tablespoons margarine, softened
3/4 cup apple butter or applesauce
2 egg whites
2 tablespoon skim milk
2 teaspoons vanilla
1 1/2 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon salt (optional)
3 cups oats (quick or old-fashioned, uncooked)
1 cup raisins

Heat oven to 350 degrees. Beat together sugars and margarine until well blended. Add apple butter, egg whites, milk and vanilla; beat well. Add combined flour, baking soda, cinnamon and salt; mix well. Stir in oats and raisins; mix well. (Dough will be moist.) Spread dough in ungreased 13 x 9 inch baking pan. Bake 25 to 30 minutes or until light brown. Cool before cutting into bars. Makes approximately 32 bars.

Nutrient Content per bar
Calories 90, Total Fat 2 grams, Saturated Fat 0 grams, Carbohydrate 16 grams, Cholesterol 0 milligrams, Dietary Fiber 1 gram, Soluble Fiber 1/2 gram, Protein 2 grams.
Diabetic Exchange = 1 Starch

Cinnamon Apple-Nut Muffins

Ingredients

3/4 cup peeled, finely chopped apples
1/2 cup sugar, divided
1 teaspoon ground cinnamon
1 cup all-purpose flour
3/4 cup whole-wheat flour
2 teaspoons baking powder
1/4 teaspoon salt
1 cup low-fat 2% milk
2 tablespoons melted margarine
2 egg whites, lightly beaten
1/4 cup chopped walnuts
Sugar for topping

Preheat oven to 400 degrees. In a small bowl, toss apples with 1/4 cup sugar and the cinnamon. In a large bowl, combine remaining 1/4 cup sugar, flours, baking powder and salt. Mix together milk, margarine and egg whites. Stir milk mixture into dry ingredients just until moistened. Add apples and nuts. Fill lightly greased muffin cups three-quarters full; sprinkle each top lightly with sugar. Bake 20-25 minutes. Makes 1 dozen muffins.

Nutrient Content per muffin
114 calories, 16 grams carbohydrate, 4 grams protein, 4 grams fat, 24 milligrams cholesterol, 117 milligrams sodium
Diabetic Exchange = 1 starch, 1 fat

Hot Spiced Cider

Ingredients

2 2/3 cups apple cider
1 1/3 cups water
1 cinnamon stick
1/2 teaspoon whole cloves
1/2 teaspoon whole allspice
orange or lemon slice for garnish (optional)

Simmer ingredients (except fruit slices) together in saucepan for 10 minutes. Strain. Serve hot with orange or lemon slice and a cinnamon stick garnish.

Yield: 4 cups (8 servings)

Diabetic Exchange = 1 Fruit

Grape Sparkle

Ingredients

2 cups unsweetened grape juice
2 tablespoons lemon juice
2 cups club soda

Combine juices in quart pitcher. Slowly pour club soda down side of pitcher. Stir gently to mix. Serve over ice.

Yield: 4 cups (8 servings)

Diabetic Exchange = 1 Fruit

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