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Recipes For Diabetics


#1

Lemon Cheesecake Bars

Ingredients
4 ounces fat-free cream cheese, softened
2 ounces reduced-fat cream cheese, softened
1/2 cup sugar
1 teaspoon vanilla
2 tablespoons lemon juice
2 teaspoons lemon peel, divided
1/2 cup cholesterol-free egg substitute
8 oz fat-free sour cream
5 packets sugar substitute
2 cups raspberries or other berries

Instructions
Preheat oven to 350ºF. Coat 8-inch square baking pan with nonstick cooking spray.
Beat cream cheese, sugar and vanilla in a large bowl with electric mixer at high speed until smooth. Add lemon juice, 1 teaspoon lemon peel and egg substitute; beat until well blended. Pour into prepared pan. Bake 40 minutes or until firm. Cool completely in pan on wire rack.

In medium bowl combine sour cream and 3 packets sugar substitute; whisk until smooth. Spoon sour cream mixture over cooled cheesecake, smoothing evenly over top; refrigerate overnight.
Toss berries with remaining 2 packets sugar substitute 30 minutes before serving; let stand at room temperature. Just before serving, toss berries with remaining 1 teaspoon lemon peel. Spoon berry mixture on top of cheesecake. Cut into 12 bars. Store in airtight container in refrigerator.

Per serving: Calories 143, Total Fat 5g, Saturated Fat 3 g, Protein 7, Carbs 17g, Sodium 318


#2

Italian style scrambled eggs

Ingredients
4 large eggs
1 cup egg substitute
¼ cup light ricotta cheese
2 tbsp grated parmesan cheese
2 tbsp chopped fresh chives
Optional: sliced black olives and bell pepper diced adds zip
Salt and pepper, to taste

Instructions
Whisk together all the ingredients in a medium-sized mixing bowl. Coat medium-sized frying pan with vegetable spray. Heat over medium flame until surface is hot. Add the egg mixture and begin to stir for about 2 minutes from the outside to the center with a wooden spoon. Lower the heat if necessary to assure uniform cooking. Serve immediately. Serves 4

Per serving: 146 calories, Protein 16g, Fat 8gm , Carbohydrates 2g


#3

Breakfast Cups

Ingredients
2 cups cut-up vegetables (bell peppers, broccoli, zucchini, carrots)
2 Tablespoons chopped onions
2 Tablespoons Margarine
4 (8") flour tortillas, each cut into 8 triangles
1 cup egg beaters
1 cup fat-free (skim) milk
1/2 teaspoon dried basil leaves

Instructions
In a nonstick skillet over medium-high heat, sauté veggies & onion in margarine until tender.
Arrange 4 tortillas pieces in each of your 8 (6 ounce) custard cups or ramekins, placing points of tortilla pieces at center of bottom of each cup & pressing lightly to form shape of cup. Divide veggies mixture evenly among cups. In a small bowl, combine egg beaters, milk & basil. Pour evenly over veggie mixture. Place cups on baking sheet. Bake @ 35 degrees for 20-25 minutes or until puffed & knife inserted comes out clean. Let stand 5 minutes before serving. Serves 8

Per serving Calories 115, Total fat: 4g, Saturated fat: 1g, Carbohydrate: 14g. Sodium: 184mg


#4

3 Bean Turkey Chili

Ingredients

1lb Ground Turkey (Nutrition based on 94/6)
1 Large green pepper and 1 Large onion
1 Large (28oz) can of diced tomatoes
1 can kidney beans - drained
1 can great northern beans - drained
1 can pinto beans - drained
3 teaspoons tomato paste
2 teaspoons garlic paste or a couple of cloves of garlic

Spice mix options. Use all, some or none of these in amounts to your taste.

Chili powder / Cayenne pepper / Red pepper flakes or powder / Hungarian paprika / Black pepper /
White pepper / Salt

Instructions

  1. Add some safflower oil and a little spice mix to a large, cold pan.
  2. Heat up the oil and fry the spice mix for a minute.
  3. Add onion, reduce heat and saute for a few minutes.
  4. Add green pepper and saute until mix is soft. Add garlic if you are using cloves.
  5. Add turkey and cook through.
  6. Add tomatoes, tomato paste, garlic paste (if not using cloves) and spice mix. Stir in and cook for a few minutes.
  7. Add in beans and mix. Add a little water if needed.
  8. Simmer for as long as you want but at least 15 minutes.
    Serves 6 / Prep time - 15 minutes / Cook time - 30 minutes

Nutrition per suggested serving (6)

Fat 6g Sat Fat 0.6g
Cholesterol 40mg *Sodium 411mg
Carb 41g Fiber 15g
Sugar 7g Protein 28g
Calories 332 (estimated)

*Sodium content of canned beans and tomatoes can vary a lot. Check the nutritional label when you are buying.


#5

Crock Pot Cream Cheese Chicken

Ingredients

12 Skinless Chicken Drumsticks (or you can use boneless/skinless chicken breasts).
1 (0.6 oz.) Package Zesty Italian Salad Dressing Mix
Salt and Pepper to taste
2 Tablespoons Fat Free Margarine Spread
1 (10 3/4 oz.) Can 98% Fat Free Cream of Chicken Soup
1 (8 oz.) Package Fat Free Cream Cheese, cubed
1/2 Cup Water

Instructions

Spray crockpot with non-stick cooking spray and place the drumsticks into the bottom. Sprinkle the drumsticks with salt, pepper and Italian Salad Dressing mix. Cover and cook on low for 6 to 7 hours. About an hour before the chicken is done cooking, combine the margarine, cream of chicken soup, cream cheese and water in a medium sauce pan. Cook over medium heat until smooth. Pour the cream cheese mixture over the chicken. Cover and continue cooking for another 45 minutes to 1 hour. When ready to serve, spoon the sauce evenly over each drumstick. This is good served with brown rice for additional points.

Nutrition Facts

Serves: 6 (2 drumsticks with sauce)
Per Serving: 248 Calories
6g Fat (23.2% calories from fat)
37g Protein
10g Carbohydrate
trace Dietary Fiber
120mg Cholesterol
1023mg Sodium. Exchanges: 4 Lean Meat.


#6

**Cashew Chicken Salad with Mandarin Oranges **

Ingredients

3 tablespoons rice vinegar
1 tablespoon minced peeled fresh ginger
1 tablespoon low-sodium soy sauce
1 teaspoon sugar
2 teaspoons hoisin sauce
1/2 teaspoon salt
4 cups shredded romaine and green leaf lettuce
3 cups shredded skinless, boneless rotisserie chicken breast
1 1/2 cups fresh bean sprouts
1/2 cup chopped green onions
2 tablespoons chopped dry-roasted cashews
1 (11-ounce) can mandarin oranges in light syrup, drained

Instructions

Combine first 6 ingredients, stirring well with a whisk.
Combine lettuce and remaining ingredients in a large bowl. Drizzle dressing over salad; toss gently to coat. 4 servings

Nutrition Facts per serving size: about 2 cups

Calories 300(30% from fat) Fat 10.1g (sat 2.6g
mono 4g poly 2.2g)
Protein 33.9g Cholesterol 94mg
Calcium 54mg Sodium 588mg
Fiber 2g Iron 2.6mg
Carbohydrate 18g


#7

Grilled Chicken Salad

Ingredients

1–2 lbs boneless, skinless chicken breast
Season salt
Worcestershire Sauce
Romaine lettuce
Spinach
Carrots
Cucumbers
Green onion
Tomatoes
Avocado

Instructions

Grill chicken over medium flame, brushing with Worcestershire and sprinkling lightly with season salt. When cooked thoroughly, cut into strips and set aside. Cut lettuce, spinach, carrots, cucumbers, tomatoes, onion, and avocados. Toss everything together. Top with strips of grilled chicken and drizzle with your favorite low-fat dressing.

Nutrition Facts (Approx. per serving without dressing):
Calories 206
Fat 2g
Cholesterol 70mg
Sodium 478mg
Carbohydrates 11g
Protein 27g.


#8

Crockpot Chicken Tacos

Ingredients

1-2 lbs boneless, skinless chicken breasts
1 can red enchilada sauce
1 can diced green chilis
3/4 cup diced onion
Whole wheat flour tortillas

Toppings:
Grated cheddar cheese
Diced Tomatoes
Shredded lettuce
Sour Cream
Salsa

Instructions

Place chicken, enchilada sauce, green chilis, and onion in crockpot. Cook on low heat for 3-4 hours. When fully cooked, shred chicken with fork. Serve on warm whole wheat tortillas and top with cheese, lettuce, tomatoes, and sour cream.

If your blood sugar is running high, you can easily turn this into a very low-carb taco salad by simply eliminating the tortilla.

Nutrition Facts (Approx. per taco):
Calories 210
Fat 9.5g
Saturated Fat 2g
Cholesterol 34mg
Sodium 444mg
Carbohydrates 14g
Protein 19g


#9

Balsamic Basil Chicken

Ingredients

1 pound boneless skinless chicken breast
8 ounces cherry tomatoes
1/2 cup low sodium chicken broth
1/4 cup balsamic vinegar
1 tablespoon basil, fresh — chopped

Instructions

Preheat oven to 425 degrees. Coat a large baking dish with nonstick cooking spray. Place chicken pieces and tomatoes in baking dish. Pour chicken broth and balsamic vinegar over chicken. Sprinkle basil over the top.

Bake for 20-25 minutes, until juices run clear and the internal temperature reaches 165 degrees.

Nutrition Facts:
Per Serving: 144 Calories
2g Fat
28g Protein
4g Carbohydrate
1g Dietary Fiber


#10

Pepper Steak Soup

Ingredients
12 oz well-trimmed lean boneless beef top round
1/2 teaspoon salt
1/2 teaspoon coarsely ground black pepper
4 ½ cups fat-free beef broth
1/2 cup tomato sauce
1/4 teaspoon dried thyme
1 tablespoon extra virgin olive oil
1 medium sweet white onion, halved and thinly sliced
2 medium green bell peppers, cut into strips
4 cloves garlic, finely chopped
2 to 3 tablespoons water
1 1/2 cups halved cherry tomatoes

Instructions
Thinly slice beef on the diagonal into 1/4-inch slices. Cut large pieces in half. Sprinkle with 1/4 teaspoon of the salt and the black pepper. Set aside.
In large saucepan, stir together beef broth, tomato sauce and thyme. Cover and heat to boiling. Reduce heat; simmer 10 minutes.

Meanwhile, in large nonstick skillet, heat oil over medium-high heat until hot but not smoking. Add half the beef slices and cook, turning once, 2 minutes or until browned. Transfer cooked beef to a clean bowl. Cook remaining beef; add to bowl.
Add onion, bell peppers, garlic and the remaining 1/4 teaspoon salt to skillet. Toss to mix well and add 2 tablespoons of the water. Reduce heat to medium; cook and stir 10 minutes or until vegetables are tender. (If pan gets dry, add remaining 1 tablespoon water.) Add tomatoes and cook, stirring often, 5 minutes or until softened.

Add beef, beef juices and pepper mixture to the broth mixture. Warm through but do not boil. Serves 4.

To reduce sodium, substitute Mrs. Dash for salt and use no salt or low salt beef broth.

Per serving: Calories 200, Total fat 7 g ( saturated fat 1 ½ g, Trans fat 0 g), Cholesterol 45 mg, Sodium 1520 mg, total carbohydrate 11g, Sugar 6 g, Protein 23 g


#11

Hello

Ur recipe for chili sounds delicious however beans, which I love, r high in carbohydrates n nutritionists advise eating little to no beans

I was so frustrated cuz I love beans n grains n now as a diabetic I need to make changes in my diet.

Just an FYI

Thx


#12

1 can (15 oz.) black beans, drained and rinsed
½ red pepper, finely diced (optional)
½ red onion, diced
½ cup corn (thawed if frozen)
1½ Tbsp. mayo
½ cup Panko bread crumbs
(substitute with ½ cup cooked, chilled quinoa for gluten-free)
2 tsp. Mary’s Secret Spice (MSS), divided

Toppings (optional):
1 cup arugula
1 large tomato
1 avocado, pitted, peeled and sliced
4 whole wheat hamburger buns
https://meal5.com/simple-healthy-recipes/how-make-black-bean-burger