Diabetic Recipes - Breakfast/Lunch/Dinner


Blueberry Pancakes

Ingredients:

1 c plain nonfat yogurt
1 carton egg substitute
1/2  tsp vanilla
1 c whole wheat flour
1 tbsp sugar
1 tsp baking powder
1/2 tsp baking soda
1 c frozen blueberries, thawed, washed and drained

Directions:

In a large bowl, combine yogurt, egg substitute and vanilla. In a separate bowl, combine remaining dry ingredients. Mix dry and liquid ingredients. Fold in blueberries. Pour ¼  cup of batter onto a nonstick skillet lightly coated with cooking spray. When bubbles start to appear, flip the pancake and cook until golden brown.

Makes 10 Large Pancakes.

Dietary Exchanges: 1/2 Starch, 1/2 Fruit

Nutrients Per Serving:
78 Calories
14 gCarbohydrates
5 gProtein
10 mg Cholesterol
131 mg Sodium
29 mg Dietary Fiber

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Old-Fashioned Potato Salad

Ingredients:

2-1/4 pounds red boiling potatoes, cooked, cooled, skinned
3/4 cup celery, small dice
1 cup Vidalia or other sweet onion, finely diced
1 cup Best Foods/Hellman's Light Mayonnaise
4 large eggs, hard boiled
1 large clove garlic, halved
2 to 3 Tbsp red wine vinegar
1-1/2 tsp salt, or to taste
1-1/2 tsp freshly ground black pepper, or to taste

Directions:

Put whole potatoes in a 5-quart pot; cover with water to about 2-inches above potatoes, lightly sprinkle with salt and bring to a boil. When potatoes come to a full boil, reduce heat to medium, cover and adjust lid to let steam escape. Cook about 20 to 25 minutes; test for tenderness with a meat fork. DO NOT OVERCOOK. When potatoes are done, drain and set aside until cool enough to peel. Cut a large garlic clove in half and rub the sides and bottom of the serving bowl with each half of the garlic clove. After rubbing the bowl, mince the garlic clove halves and set aside. Prepare remaining ingredients, beginning by cutting the potatoes into the serving bowl, including the minced garlic. Add fat-reduced mayonnaise and about 2 Tbsp of the red wine vinegar. Mix all ingredients thoroughly, adding more vinegar a few drops at a time, if needed, until desired consistency and taste is reached. Salt and pepper to taste. Chill at least 2 to 3 hours before serving.

Makes 8 One-Cup Servings.

Dietary Exchanges: 1 1/2 Starch, 1 Fat

Nutrients Per Serving:
92 Calories
8 g Total Fat
2 g Saturated Fat
23 g Carbohydrate
7 g Protein
111 mg Cholesterol
596 mg Sodium
3 g Fiber

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Stuffed Portabella Mushrooms

Ingredients:

4 large portabella mushrooms
1 tsp olive oil
1/2 c chopped onion
1/2 c chopped red and green bell pepper
2 cloves chopped garlic
1 c 2% cottage cheese
2 tsp Worcestershire sauce
1/4 c whole wheat bread crumbs
non-stick cooking spray
1/2 tsp paprika
2 tbsp parmesan cheese 

Directions:

Preheat oven to 350 degrees. Clean mushrooms and remove the stems. Heat olive oil in a non-stick skillet over medium-heat and add onion, bell pepper and garlic and sauté for 5 minutes until veggies are tender. Remove from heat and stir in cottage cheese and Worcestershire sauce and breadcrumbs. Divide mixture evenly among mushroom caps. Coat a glass baking dish with cooking spray and place filled mushroom caps in dish. Sprinkle with paprika. Bake uncovered for 20 minutes. Sprinkle with parmesan cheese before eating. This can be made ahead and eaten as a snack, or used as a meal and eat more than one with a salad or grilled chicken or steak. 

Makes 4 Servings.

Nutrients Per Serving:
101 Calories
3g Fat
7g Carbohydrates
10g Protein

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South of the Border Pizza

Ingredients:

1/3 c frozen mixed pepper and onion stir-fry
1/4 c mild or medium salsa
1/4 c shredded reduced-fat Cheddar cheese
1 whole-wheat English muffin

Directions:

In a medium non-stick skillet coated with non-stick spray coating, cook the onion and pepper mixture over medium heat, stirring frequently, until the onion is tender, about 4 to 6 minutes. Meanwhile, divide the salsa evenly between the English muffin halves, and spread it evenly over each half. Sprinkle the cheese evenly over the two halves. Toast the muffin halves in a toaster oven until the cheese melts. When the onion and pepper mixture is done, top the pizza halves with the pepper mixture, dividing it evenly.

Makes 2 Servings.

Dietary Exchanges: 1 Starch, 1 Medium Fat Meat

Nutrients Per Serving:
165 Calories
7 g Fat
15 g Carbohydrate
4 g Sugars
12 g Protein
20 mg Cholesterol
426 mg Sodium
2 g Dietary Fiber

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Salsa Chicken

Ingredients:

8 c finely shredded iceberg lettuce
3 tbsp chili powder
1 tsp ground cumin
1 lb boneless, skinless chicken breast, cut into 1" pieces
2 large egg whites
2 tbsp extra-virgin olive oil
8 oz chunky tomato salsa
1/2 c fat-free sour cream
Cilantro sprigs (optional)

Directions:

Divide the lettuce among 4 individual plates, cover and set aside. In a large bowl, combine the chili powder and cumin. Add the chicken, turning to coat. Lift the chicken from the bowl, shaking off the excess coating. Dip the chicken into the egg whites, then coat again with the remaining dry mixture. Heat  the oil in a wide nonstick frying pan or wok over medium heat. When the oil is hot, add the chicken and stir-fry gently until no longer pink in the center. Cut to test (5-7 minutes). Remove the chicken from the pan and keep warm. Pour the salsa into the pan; reduce the heat to medium and cook, stirring, until the salsa is heated through and slightly thickened. Arrange the chicken over the lettuce; top with the salsa and sour cream. Garnish with cilantro sprigs, if using.

Makes 4 Servings.

Nutrients Per Serving:
266 Calories
10 g Fat
2 g Saturated Fat
12 g Carbohydrates
32 g Protein
66 mg Cholesterol
457 mg Sodium
5 g Fiber