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SWEET & SOUR
MEATBALLS
1 1/4 pound ground beef
1/4 cup chopped onion
1/2 teaspoon salt
1/8 teaspoon pepper
1 (14-ounce) can pineapple in unsweetened juice
1/2 cup water
2 tablespoons sodium-reduced soy sauce
2 tablespoons vinegar
2 tablespoons cornstarch
1/2 green pepper, cut into bite-size chunks
1/4 cup Equal Spoonful
Method:
1. In bowl, combine ground beef, onion, salt
and pepper; mix well. Shape into
one-inch balls. Place on broiler rack. Broil about 4 inches from heat for
about
4 minutes or until cooked throughout.
2. Drain pineapple juice into saucepan, reserve pineapple.
3. To juice in saucepan, add water, soy sauce and vinegar. Stir in
cornstarch.
Cook, stirring constantly, until mixture boils and thickens. Stir in green
peppers, pineapple and meatballs. Simmer for 5 minutes.
4. Stir in Equal Spoonful.
Makes 4 servings.
Recipe source: The NutraSweet Company
Each Serving: 426 Kcal, 30g protein, 24g carbohydrates
CHICKEN ROSEMARY
1 (2 1/2 to 3-pound) broiler-fryer chicken, skinned and cut into serving
pieces.
Salt and pepper to taste.
4 garlic cloves, finely minced.
1 teaspoon dried rosemary
1/4 cup dry white wine
1/4 cup chicken broth
Method:
1. Preheat broiler.
2. Season chicken with salt and pepper, place in broiler pan and broil
for 5
minutes on each side until lightly browned.
3. Place chicken, garlic, rosemary, wine and broth in a Dutch oven
or large,
deep skillet.
4. Cook, covered, over medium heat for about 30 minutes or until
tender,
turning once.
Makes 4 servings.
Recipe source: Light and Easy Diabetes Cuisine, by Betty Marks.
Each Serving: Calories 176, protein 25g, carbohydrates 1g, fat 6g,
sodium 130mg, cholesterol 75mg.
VEGETARIAN CHILI
1 tablespoon extra virgin olive oil
1 jalapeno pepper, seeds removed, fine chopped.
1/2 cup onion, chopped
1 1/3 cup red and yellow peppers, chopped
6 teaspoons chili powder
1 1/2 teaspoons paprika
1/4 teaspoon garlic powder
3/4 teaspoon ground red (cayenne) pepper
1/2 cup Splenda granular
3 tablespoons balsamic vinegar
1 (28-ounce) can crushed tomatoes with thick tomato puree
1 (19-ounce) can black beans, undrained
2 (19-ounce) can dark red kidney beans, undrained
1 (19-ounce) can cannellini beans, undrained
1 (10-ounce) package frozen corn kernels
Method:
1. In a large, non stick, stock pot heat olive oil. Saute jalapeno
pepper, onions,
and red and yellow peppers over medium heat until onions are translucent
(5 to 8 minutes). Add the remaining ingredients and slowly bring to a boil.
Cover pot and simmer on low heat for 20 minutes. Serve hot.
Cook's notes: Chili tastes best when allowed to sit overnight. Refrigerate
chili
in covered pot overnight. Bring to a boil over a low heat, stirring
constantly.
Variation: If hot chili is preferred, increase the ground cayenne red pepper
to
one teaspoon, and increase the chili powder to 7 teaspoons. If sweeter
chili
is preferred, increase Splenda to 2/3 cup.
Makes 16 servings.
Food Exchanges: 2 starches
Each Serving: Calories 160, Carbohydrates 30g, Protein 9g, Total fat
1.5g,
Saturated fat 0g, Cholesterol 0mg, Sodium 480mg.
* Splenda is a no-calorie sweetener made from sugar that is suitable for
diabetes. For more information on product, visit company's website at:
http://www.splenda.com
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