Delicious, diabetes-friendly recipes

Delicious, diabetes-friendly recipes Cooking healthy. Eating smart. Even though you have diabetes, you don’t have to miss out on the foods you love....
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Delicious, diabetes-friendly recipes

Cooking healthy. Eating smart. Even though you have diabetes, you don’t have to miss out on the foods you love. Neither does your family. That’s why we’ve compiled some of our favorite diabetes-friendly recipes and created a recipe booklet just for you. Here are some recipes to get your started. They’re all delicious, easy to make, and guaranteed crowd-pleasers.

1. Spinach, Tomato & Feta Cheese Baked Egg 2. Buckwheat Banana Pancakes with Walnuts 3. Butternut Squash Stew with Chickpeas 4. Apple & Gorgonzola Cheese Salad 5. Barbecued Rosemary Chicken 6. Pistachio Crusted Salmon 7. Roasted Vegetable Enchilada Bake 8. Free-Range Chicken Scampi with Arugula 9. Grilled Lamb Chops 10. Scalloped Potatoes

Spinach, Tomato & Feta Cheese Baked Egg Cooking spray
 1/ 2

cup spinach, chiffonade (this means finely chopped)


1/ 4

cup tomato, small dice


2 tablespoons fat-free feta cheese
 1 teaspoon minced fresh oregano 4 medium eggs

1 Preheat oven to 375 degrees F. 2 Spray 4 ramekins with cooking spray. Combine the spinach, tomato, feta cheese, and oregano; evenly distribute into ramekins. Place eggs over spinach mixture and bake until egg whites are set but the yolks are still soft, about 10-12 minutes.

SERVING SIZE: 1/ 4 OF RECIPE

75 Calories 1 g Carbohydrate 7 g Protein 4.5 g Fat 1.4 g Saturated Fat 1 g Sugar 0 g Dietary Fiber 185 mg Cholesterol 135 mg Sodium

Serves 4 From The Diabetic Chef’s Year-Round Cookbook by Chris Smith

Copyright 2008 American Diabetes Association From Diabetes Chef’s Year Round Cookbook Reprinted by permission of The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://shopdiabetes.org Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your healthcare professional, diabetes educator or dietitian to design a meal plan that’s right for you, and includes the foods you love.

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Buckwheat Banana Pancakes with Walnuts 1/ 4

cup buckwheat flour

3 tablespoons unbleached all-purpose flour

SERVING SIZE: 2 PANCAKES

1 teaspoon double-acting baking powder

180 Calories

1/ 2

27 g Carbohydrate

teaspoon sea salt

2 teaspoons cold, unsalted butter, cut into pieces

5 g Protein

1 teaspoon acacia or other mild floral honey

6 g Fat

1 large egg

2 g Saturated Fat

1/ 2

11 g Sugar

cup vanilla soy milk

2 large fully ripened bananas, peeled

3 g Dietary Fiber

2 tablespoons chopped walnuts

60 mg Cholesterol 450 mg Sodium

1 In a medium bowl, combine the flours, baking powder, salt, butter, and honey into a finely crumbled mixture with a pastry blender or potato masher.

2 In a large bowl, whisk together the egg and soy milk. Add the flour mixture to the soy milk mixture and whisk until well combined. Let stand for 5 minutes. Mash one banana and set aside; very thinly slice the other banana and stir the slices into the batter.

3 Lightly coat a large flat skillet or griddle with natural cooking spray (see Fresh Fact) and place over medium heat. Spoon about 1/ 4 cup batter per pancake on the hot skillet. Cook pancakes in batches for 2 minutes per side or until lightly browned. Keep cooked pancakes warm on a plate loosely covered with foil. Serve pancakes topped with mashed bananas and walnuts. Serves 4 From The All-Natural Diabetes Cookbook by Jackie Newgent, RD

FRESH FACT: You can make your own natural cooking spray with your favorite oil – olive, canola, soybean, peanut,  or more. Just purchase a pump-spray bottle, fill, and  spray – naturally!

Copyright 2007 American Diabetes Association From The All-Natural Diabetes Cookbook Reprinted by permission of The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://shopdiabetes.org Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your healthcare professional, diabetes educator or dietitian to design a meal plan that’s right for you, and includes the foods you love.

1

Butternut Squash Stew with Chickpeas PREP TIME: 25 MINUTES

COOK TIME: 25 MINUTES SERVING SIZE: 1 CUP

1 medium butternut squash 2 teaspoons olive oil 1 large onion, chopped 3 garlic cloves, minced 1/ 2

pound small red potatoes, unpeeled and cut into quarters

1 cup low-fat, reduced-sodium chicken broth 1 14-ounce can diced tomatoes (try fire roasted for more flavor), undrained 3/ 4

teaspoon dried oregano

kosher salt, to taste freshly ground black pepper, to taste

160 Calories 28 g Carbohydrate 6 g Protein 3.5 g Fat 0.5 g Saturated Fat 6 g Sugar 5 g Dietary Fiber 0 mg Cholesterol 210 mg Sodium

1 15-ounce can chickpeas, drained and rinsed 2 tablespoons natural creamy peanut butter, stirred well until smooth 2 tablespoons chopped parsley

1 Prepare the butternut squash. Place the whole squash on the floor or rack of a microwave oven. Microwave the squash for 5 minutes. Carefully remove and let cool until it’s cool enough to handle. With a sharp knife, cut the squash in half crosswise. Peel the skin off each half with the knife, cutting close to remove the skin only. Cut each half lengthwise. Remove the squash seeds from the bottom half of the squash and discard. Cut all the squash into 1-inch chunks. Set aside. This process makes cutting tough butternut squash easier as it helps loosen the skin.

2 Heat the oil in a large Dutch oven over medium heat. Add the onion and garlic and sauté for 5-6 minutes. Add the butternut squash and potatoes and stir to coat with the onions and garlic. Add the broth, tomatoes with juice, oregano, salt, and pepper. Bring to boil. Lower the heat to a simmer, cover, and cook on medium-low heat for about 20 minutes, until squash and potatoes are tender. Some of the squash may become very soft.

3 Gently mix the chickpeas and peanut butter and cook for 5 minutes. Garnish with chopped parsley. Serves 8 From The Diabetes Comfort Food Cookbook by Robyn Webb

Copyright 2011 American Diabetes Association From The Diabetes Comfort Food Cookbook Reprinted by permission of The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://shopdiabetes.org Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your healthcare professional, diabetes educator or dietitian to design a meal plan that’s right for you, and includes the foods you love.

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Apple & Gorgonzola Cheese Salad PREP TIME: 15 MINUTES SALAD

SERVING SIZE: 1/ 8 TH OF RECIPE OR ABOUT 1 1/ 4 CUPS

2 large (8 ounces each) Braeburn apples, thinly sliced

150 Calories

2 tablespoons fresh lemon juice

14 g Carbohydrate

1 large carrot, peeled and thinly sliced

2 g Protein

8 cups mixed salad greens

10.0 g Fat

1 small red onion, thinly sliced

1.5 g Saturated Fat

VINAIGRETTE

10 g Sugar

2 tablespoons fresh orange juice

3 g Dietary Fiber

2 tablespoons fresh lemon juice

0 mg Cholesterol

1 tablespoon honey

95 mg Sodium

2 teaspoons Dijon mustard 1/ 4

cup walnut oil

sea salt, to taste freshly ground black pepper, to taste GARNISH 1/ 4

cup toasted walnut pieces

3 tablespoons crumbled Gorgonzola cheese

1 Coat the apples with the lemon juice and set aside. Place the carrot slices and mixed greens on a platter. Top with the onion and set aside.

2 Whisk together the orange and lemon juices, honey, and mustard. Slowly add the oil in a thin stream, whisking constantly.

3 Add the apples to the salad. Top with walnuts and cheese. Drizzle on the vinaigrette. Serves 8 From The Diabetes Comfort Food Cookbook by Robyn Webb

Copyright 2011 American Diabetes Association From The Diabetes Comfort Food Cookbook Reprinted by permission of The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://shopdiabetes.org Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your healthcare professional, diabetes educator or dietitian to design a meal plan that’s right for you, and includes the foods you love.

1

Barbecued Rosemary Chicken PREP TIME: 10 MINUTES

2 teaspoons olive oil 1 teaspoon grated lemon zest

SERVING SIZE: 3 OUNCES CHICKEN + 2 TABLESPOONS SAUCE

1 tablespoon fresh lemon juice

235 Calories

1 medium garlic clove, minced

17 g Carbohydrate

1 tablespoon chopped fresh rosemary

24 g Protein

1/ 8

teaspoon salt

7.0 g Fat

1/ 8

teaspoon pepper

1.4 g Saturated Fat

2 boneless skinless chicken breast halves (about 4 ounces each), all visible fat discarded

13 g Sugar

Cooking spray

65 mg Cholesterol

3 tablespoons barbecue sauce (lowest sodium available)

390 mg Sodium

0 g Dietary Fiber

1 tablespoon balsamic vinegar 1 teaspoon honey

1 In a nonmetallic bowl, stir together the oil, lemon zest, lemon juice, garlic, rosemary, salt, and pepper. Add the chicken, turning to coat. Cover and refrigerate for 30 minutes to 8 hours. If marinating for more than 30 minutes, turn several times.

2 Lightly spray the grill rack with cooking spray. Preheat the grill on medium heat. 3 Grill the chicken for 4 to 5 minutes on each side, or until no longer pink in the center. (The internal temperature should reach at least 165 degrees F). Transfer to plates.

4 Meanwhile, in a small saucepan, whisk together the barbecue sauce, vinegar, and honey. Cook over medium-low heat for 3 to 4 minutes, or until heated through, stirring occasionally. Spoon the mixture over the cooked chicken. Serves 2 From Diabetes & Heart Healthy Meals for Two by American Diabetes Association and American Heart Association

Copyright 2008 American Diabetes Association From Diabetes & Heart Healthy Meals for Two Reprinted by permission of The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://shopdiabetes.org Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your healthcare professional, diabetes educator or dietitian to design a meal plan that’s right for you, and includes the foods you love.

1

Pistachio Crusted Salmon PREP TIME: 5 MINUTES SERVING SIZE: 1 FILLET

6 tablespoons hulled pistachios, finely chopped 1/ 4

cup buckwheat flour

2 egg whites, beaten 4 (4-ounce) salmon fillets Cooking spray

1 Preheat oven to 400 degrees F. 2 In a shallow dish, combine pistachios and flour. In another

295 Calories 9 g Carbohydrate 29 g Protein 15 g Fat 2.4 g Saturated Fat 1 g Sugar 2 g Dietary Fiber 75 mg Cholesterol 85 mg Sodium

shallow dish, add egg whites.

3 Dip one side of the salmon in egg whites and then press into pistachio mixture.

4 Place fillets nut side up on nonstick baking sheet. 5 Repeat for remaining three fillets. Spray top of fillets with cooking spray. 6 Bake for 25 minutes. Serves 4 From The Healthy Carb Cookbook by Chef Jennifer Bucko, MCFE, & Lara Rondinelli, RD, LDN, CDE

Copyright 2008 American Diabetes Association From The Healthy Carb Diabetes Cookbook Reprinted by permission of The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://shopdiabetes.org Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your healthcare professional, diabetes educator or dietitian to design a meal plan that’s right for you, and includes the foods you love.

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Roasted Vegetable Enchilada Bake 2 teaspoons canola oil or unrefined peanut oil 1 large sweet onion, diced 1 1/ 4 cups mild or medium tomatillo salsa (salsa verde) of choice, divided 12 ounces cremini or white button mushrooms, sliced 1 fresh Poblano pepper, chopped 5 cups packed fresh baby spinach (5 ounces) 1 (15-ounce) can pinto beans, gently rinsed and drained (1 1/2 cups) 3 tablespoons chopped fresh cilantro 1 teaspoon finely chopped fresh oregano leaves 1/ 2

teaspoon cumin

1/ 4

teaspoon sea salt, or to taste

12 (6-inch) corn tortillas 1/ 2

cup shredded Monterey Jack or pepper jack cheese (2 ounces)

SERVING SIZE: 1/ 6 OF CASSEROLE

270 Calories 43 g Carbohydrate 13 g Protein 7 g Fat 2.5 g Saturated Fat 7 g Sugar 9 g Dietary Fiber 10 mg Cholesterol 430 mg Sodium 860 mg Potassium

1 Preheat the oven to 400 degrees F. 2 Heat the oil in a large, deep, nonstick skillet over medium-high heat. Add the onion and / cup salsa, and sauté 14

until the onion is softened, about 8 minutes. Add the mushrooms and pepper and sauté until softened, about another 5 minutes. Stir in the spinach, and toss until just wilted, about 1 minute. Add the beans, cilantro, oregano, cumin, and salt, and sauté until fully combined and heated through, about 1 minute. Adjust seasoning.

3 Spread / cup salsa into a 9x13-inch baking dish. Arrange 6 tortillas to cover the bottom of the dish. 12

Evenly top with half of the vegetable mixture. Arrange the remaining 6 tortillas on top. Sprinkle with 1/ 4 cup salsa. Evenly top with remaining vegetable mixture. Sprinkle with the cheese. Bake until fully cooked through and the cheese is melted, about 20 minutes. Sprinkle with remaining 1/ 4 cup salsa.

4 Cut the casserole into 6 portions, and serve. Serves 6 From The With or Without Meat Cookbook by Jackie Newgent, RDN, CDN

Copyright 2008 American Diabetes Association From The With or Without Meat Cookbook Reprinted by permission of The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://shopdiabetes.org Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your healthcare professional, diabetes educator or dietitian to design a meal plan that’s right for you, and includes the foods you love.

1

Free-Range Garlic Chicken Scampi with Arugula 14 ounces free-range boneless, skinless chicken breast (antibiotic-free), cut into large, thin, bite-size pieces

SERVING SIZE: 1 1/ 2 CUPS

2 tablespoons extra virgin olive oil

390 Calories

4 large garlic cloves, minced

45 g Carbohydrate

1 tablespoon thinly sliced green onion (white part only)

29 g Protein

1/ 4

11 g Fat

cup lemon juice

8 ounces dry whole wheat linguine

2 g Saturated Fat

1 teaspoon unsalted butter

2 g Sugar

1 bunch fresh arugula, torn into large pieces, or 1 (5-ounce) package organic baby arugula

8 g Dietary Fiber

1/ 3

cup thinly sliced green onion (green part only)

3/ 4

teaspoon sea salt, or to taste

1/ 2

teaspoon freshly ground black pepper, or to taste

55 mg Cholesterol 500 mg Sodium

1 Preheat the oven to 400 degrees F. Place the chicken pieces, oil, garlic, white part of the green onion, and lemon juice in a deep-sided 9x13-inch baking pan. Stir to coat, then bake for 12 minutes or until the chicken is fully cooked.

2 Meanwhile, cook the linguine according to package directions, omitting added oil and salt. Drain the linguine, return to the pot, and toss with butter.

3 Stir the arugula and green onion into the chicken, then toss the chicken mixture with the linguine. Sprinkle with salt and pepper. Serve hot on a large platter. Serves 4 From The All-Natural Diabetes Cookbook by Jackie Newgent, RD

Copyright 2007 American Diabetes Association From The All-Natural Diabetes Cookbook Reprinted by permission of The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://shopdiabetes.org Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your healthcare professional, diabetes educator or dietitian to design a meal plan that’s right for you, and includes the foods you love.

1

Grilled Lamb Chops 2 frenched lamb racks, about 1 1/ 2 pounds, trimmed of fat 1 tablespoon olive oil 1 tablespoon minced garlic 1/ 2

teaspoon salt

Pinch ground pepper 2 sprigs fresh rosemary (about 1 inch each)

1 Cut each lamb rack into four pieces with two bones, leaving one bone with an equal amount of meat.

2 Combine olive oil, garlic, salt, pepper, and rosemary. Fully coat lamb

SERVING SIZE: 1 LAMB PIECE

190 Calories 1 g Carbohydrate 22 g Protein 10 g Fat 3 g Saturated Fat 0 g Sugar 0 g Dietary Fiber 70 mg Cholesterol 350 mg Sodium

ribs and marinate for 2 hours in the refrigerator.

3 Preheat your grill and cook the chops over even heat. Flip chops over to cook both sides. Use a meat thermometer to check when the racks are done. Serves 4 From The Diabetic Chef’s Year-Round Cookbook by Chris Smith

Copyright 2008 American Diabetes Association From Diabetes Chef’s Year Round Cookbook Reprinted by permission of The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://shopdiabetes.org Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your healthcare professional, diabetes educator or dietitian to design a meal plan that’s right for you, and includes the foods you love.

1

Scalloped Potatoes 6 medium russet potatoes 1 medium yellow onion, cut into thin strips

SERVING SIZE: 2/ 3 CUP

Nonstick cooking spray

160 Calories

1/ 4

teaspoon salt (optional)

29 g Carbohydrate

1/ 4

teaspoon ground black pepper

6 g Protein

1 cup fat-free half-and-half

2.5 g Fat

1/ 2

1.5 g Saturated Fat

cup shredded, reduced-fat sharp cheddar cheese, divided

5 g Sugar

1 Preheat oven to 400 degrees F. Peel potatoes and slice into thin rounds.

2 g Dietary Fiber 5 mg Cholesterol 120 mg Sodium

2 Coat a large nonstick skillet with cooking spray and sauté onions and

550 mg Potassium

potatoes over medium-high heat until the onions turn clear.

3 Spray a pie pan or 8-inch round cake pan with cooking spray. 4 Place a thick layer (about half) of the potatoes and onions in the bottom of pan. 5 Add salt and pepper to half-and-half. Pour / cup of the half-and-half over the potatoes. Sprinkle / cup 12

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of the cheese on top.

6 Add remaining potatoes and pour / cup half-and-half over the potatoes and top with remaining cheese. 7 Bake for 40 minutes or until potatoes are soft. 12

Serves 6 From Healthy Calendar Diabetic Cooking, 2nd Edition by Lara Rondinelli-Hamilton, RD, LDN, CDE, and Chef Jennifer Bucko Lamplough

Copyright 2004 American Diabetes Association From The Healthy Calendar Diabetic Cooking Reprinted by permission of The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://shopdiabetes.org Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your healthcare professional, diabetes educator or dietitian to design a meal plan that’s right for you, and includes the foods you love. US.GLA.14.07.066

©Sanofi US 2014

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