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Recipes for People with Diabetes

Please look below for delicious, healthy recipes:

Courtesy of Diabetes Forecast

Green Bean and Cherry Tomato Casserole Lemon- and Garlic-Scented Rock Cornish Game Hens Yukon Gold Potato and Cauliflower Mash
No-Guilt Beef Gravy Petite Pear Tarts Sweet Potato Pie
Chocolate Raspberry Cheesecake Apple and Cheddar Strata  

Folic acid recipes

Calcium-rich recipes

Healthy Holiday Eating Tips

Green Bean and Cherry Tomato Casserole
4 servings/serving size: ½ cup
Preparation time: 20 minutes
Cooking time: 22 minutes

1 ½ lb. fresh green beans
2 medium red onions, thinly sliced
2 tsp. butter
1 Tbsp. balsamic vinegar
1 tsp. sugar
1 tsp. dried thyme
1 pint cherry tomatoes
½ tsp. freshly ground black pepper

Trim the green beans. Fill a large pot with water and bring to a boil. Add the green beans and cook for 1 minute. Drain and rinse with cool water. Set aside.

In a large nonstick skillet, melt the butter. Add the red onion and sauté for about 6 to 7 minutes. Add the balsamic vinegar and sugar and continue to sauté for about 2 minutes. Add the dried thyme.

Place the green beans in the bottom of a large baking dish. Top with the onions.

Halve the cherry tomatoes and cover the onions with tomatoes. Sprinkle with pepper.

Bake the casserole for about 10 to 12 minutes until the tomatoes are lightly browned.

Nutrition facts:
Serving size: ½ cup
Vegetable exchanges: 4 (or 1 Carbohydrate Exchange)
Fat Exchanges: 0.5
Amount per serving:
Calories: 118
Calories from Fat: 25
Total Fat: 3 grams
Saturated Fat: 1 gram
Cholesterol: 5 milligrams
Sodium: 33 milligrams
Total Carbohydrate: 23 grams
Dietary Fiber: 7 grams
Sugars: 10 grams
Protein: 4 grams

Lemon- and Garlic-Scented Rock Cornish Game Hens
4 servings/serving size: ½ Cornish hen
Preparation time: 20 minutes
Cooking time: 45 minutes

2 Rock Cornish game hens, giblets removed
½ tsp. salt
½ tsp. freshly ground black pepper
2 lemons, thinly sliced
4 garlic cloves, peeled
1 onion, thinly sliced
2 sprigs fresh rosemary
¾ cup dry white wine or low-fat, reduced-sodium chicken broth

Preheat the oven to 375°F. Wash and dry the Cornish hens and split each hen in half. Sprinkle the hens with salt and pepper.

Place the lemons, garlic, onion, and rosemary in the bottom of a large baking pan (for flavoring only). Lay the hens on top of the mixture, and pour wine or broth on top. Cover and bake for 30 minutes.

Remove the cover, and bake the hens uncovered for an additional 10 to 15 minutes until the juices run clear and the hens are lightly browned.

Nutrition facts:
Serving size: ½ Rock Cornish hen
Medium-Fat Meat Exchanges: 4
Fat Exchanges: 1
Amount pet serving:
Calories: 340
Calories from Fat: 211
Total Fat: 23 grams
Saturated Fat: 7 gram
Cholesterol: 168 milligrams
Sodium: 373 milligrams
Total Carbohydrate: 0 grams
Dietary Fiber: 0 grams
Sugars: 0 grams
Protein: 29 grams

Yukon Gold Potato and Cauliflower Mash
4 servings/serving size: ½ cup
Preparation time: 15 minutes
Cooking time: 15 minutes

1 lb. Yukon gold potatoes, peeled and cubed
1 cup frozen cauliflower florets
¼ cup low-fat buttermilk, heated
¼ cup low-fat, low-sodium chicken broth, heated
¼ tsp. salt
¼ tsp. freshly ground black pepper

Fill a 6-quart pot with the potatoes with water to cover. Bring to a boil. Reduce the heat and simmer for about 10 minutes.

Add the cauliflower and cook an additional 3 to 4 minutes. Drain and return the potatoes and cauliflower to the pot. Shake the potatoes and cauliflower over low heat for 1 to 2 minutes to dry them a bit.

Slowly add the heated buttermilk and broth, and mash until smooth using a potato masher. If desired, you may also use a potato ricer for an ultra-smooth mash. Season with salt and pepper.

Nutrition facts:
Serving size: ½ cup
Starch Exchanges: 1.5
Amount pet serving:
Calories: 94
Calories from Fat: 3
Total Fat: 0 grams
Saturated Fat: 0 gram
Cholesterol: 1 milligram
Sodium: 205 milligrams
Total Carbohydrate: 21 grams
Dietary Fiber: 3 grams
Sugars: 3 grams
Protein: 3 grams

No-Guilt Beef Gravy
16 servings/serving size: 2 Tbsp.
Preparation time: 5 minutes
Cooking time: 15 minutes

2 Tbsp. olive oil
2 Tbsp. all-purpose flour
1 tsp. minced garlic
2 cups low-fat, reduced-sodium beef broth

In a large skillet, heat the olive oil over medium heat. Add the flour and stir with a wire whisk until smooth. Add the garlic and sauté for 1 minute.

Slowly add the beef broth, whisking constantly until smooth, about 5 minutes. Season with salt and pepper if desired. Pour over the potato and cauliflower mash.

Nutrition facts:
Serving size: 2 Tbsp.
Free Food*
Amount pet serving:
Calories: 19
Calories from Fat: 14
Total Fat: 2 grams
Saturated Fat: 0 grams
Cholesterol: 0 milligrams
Sodium: 139 milligrams (without added salt)
Total Carbohydrate: 1 gram
Dietary Fiber: 0 grams
Sugars: 0 grams
Protein: 1 gram

*Note that while a 2 Tbsp. serving is considered a Free Food, 1/3 cup (5 1/3 Tbsp.) would count as 1 fat exchange.

Petite Pear Tarts
24 servings/serving size: 1 tart
Preparation time: 25 minutes
Cooking time: 20 minutes

No need to roll out pasty dough. Frozen bread dough comes in handy for these bite size holiday treats. Used sliced apples if you prefer.

2 large, unpeeled, firm pears, such as Bartlett
1 tsp. lemon juice
1 loaf (1 lb.) frozen white bread dough, thawed
¼ cup low-sugar raspberry preserves
1 Tbsp. sugar
2 tsp. cinnamon

Preheat the oven to 350°F. Halve and core each pear. Cut each half into thin slices. Place the slices in a bowl filled with water. Add the lemon juice and set aside.

Roll out the thawed bread dough into a 15- X 8-inch rectangle. Cut 24 circles out of the dough using a round 2 ¼ - inch cookie cutter. Lay the circles on a parchment paper-lined baking sheet.

Drain the pears and pat dry. Arrange the pears on top of the dough. Melt the preserves in a microwave safe container on high power for 1 minute. Brush each tart with the preserves. Combine the sugar and cinnamon and sprinkle over the tarts. Bake the tarts for about 20 minutes until the dough is lightly browned.

Nutrition facts:
Serving size: 1 tart
Carbohydrate Exchanges: 1
Amount pet serving:
Calories: 61
Calories from Fat: 6
Total Fat: 1 gram
Saturated Fat: 0 grams
Cholesterol: 0 milligrams
Sodium: 95 milligrams
Total Carbohydrate: 12 grams
Dietary Fiber: 1 gram
Sugars: 4 grams
Protein: 2 grams

Sweet Potato Pie
8 servings/serving size: ⅛ of pie
Preparation time: 25 minutes
Cooking time: 1 hour

Crust
10 graham crackers
2 egg whites, beaten
1 Tbsp. low-calorie margarine, melted
1 Tbsp. sugar

Filling
1 can (1 lb.) sweet potatoes packed in water, drained
1 cup evaporated skim milk
½ cup egg substitute
½ cup Splenda sugar substitute
1 ½ tsp. ground cinnamon
½ tsp. nutmeg
1 tsp. vanilla extract

Preheat the oven to 350°F. To make the crust, place the graham crackers in a blender or food processor and crumb. Pour the crumbs into a bowl and add the egg whites, margarine, and sugar. Mix well.

Press the crumbs evenly into the bottom and sides of a 9-inch pie-plate. Bake for 10 minutes until the crust is firm and dry. Remove the crust from the oven and set aside.

Place all of the filling ingredients in a blender or food processor and blend until smooth. Pour the filling into the crust. Cut 3-inch-wide strips of aluminum foil and fold over the edges of the crust to shield the crust during baking.

Bake for about 50 minutes or until a knife inserted comes out clean. Cool to room temperature before serving.

Nutrition facts:
Serving size: ⅛ of pie
Carbohydrate Exchanges: 1.5
Amount pet serving:
Calories: 134
Calories from Fat: 17
Total Fat: 2 grams
Saturated Fat: 1 gram
Cholesterol: 0 milligrams
Sodium: 168 milligrams
Total Carbohydrate: 23 grams
Dietary Fiber: 1 gram
Sugars: 15 grams
Protein: 6 grams

Chocolate Raspberry Cheesecake
16 servings/serving size: 1/16 recipe
Preparation time: 25 minutes
Cooking time: 40 minutes
Cooling time: 1 hour

3 packages (8 oz. each) reduced-fat cream cheese
1 cup Splenda sugar substitute
½ cup egg substitute
½ cup plain, fat-free yogurt
1/3 cup reduced –fat sour cream
1/3 cup nonfat dry milk
1/3 cup all-purpose flour
¼ cup water
¾ cup low-sugar raspberry preserves, heated and divided
15 no-sugar chocolate cookies

Preheat the oven to 425°F. In a mixing bowl, beat together the cream cheese and Splenda with a mixer set on medium speed for about 2 minutes. Add the egg substitute, yogurt, sour cream, nonfat dry milk, flour, and water. Beat for about 5 minutes until the mixture is smooth.

Crush the cookies in a blender until they resemble crumbs. Mix together ¼ cup of the heated preserves and chocolate crumbs. Press the mixture into the bottom of an 8-inch springform pan. Place in a freezer for about 5 minutes, then remove.

Spread the remaining preserves onto the crust. Pour the batter on top, and bake for about 10 minutes.

Reduce the oven temperature to 250°F. Bake the cheesecake for 40 minutes, until the center is firm. Turn the heat off. Leave the cheesecake in the oven for about 1 hour. Remove the cheesecake from the oven and let it cool completely. Gently open the springform pan and remove the cheesecake.

Nutrition facts:
Serving size: 1/16 of recipe
Carbohydrate Exchanges: 1
Fat Exchanges: 2.5
Amount pet serving:
Calories: 205
Calories from Fat: 108
Total Fat: 12 grams
Saturated Fat: 7 grams
Cholesterol: 32 milligrams
Sodium: 252 milligrams
Total Carbohydrate: 17 grams
Dietary Fiber: 1 gram
Sugars: 8 grams
Protein: 7 grams

Apple and Cheddar Strata
8 servings/serving size: 1/8 recipe
Preparation time: 25 minutes
Cooking time: 50 minutes

14 slices day-old raisin, whole-wheat, or oatmeal bread, cut into ½ -inch squares
1 ½ Tbsp. olive oil
2 medium Granny Smith or Macintosh apples, peeled, cored, and diced
1 cup reduced-fat cheddar cheese
2 sp. brown sugar
4 cups 1 percent milk
6 egg whites
3 whole eggs
1 tsp. baking powder

Preheat the oven to 375°F. Coat a 9- X 16-inch baking pan with cooking spray.

Place the bread squares into the pan. Heat the oil in a medium skillet. Add the apples and sauté for about 5 minutes.

Arrange the apples on top of the bread and sprinkle with cheddar cheese. Sprinkle with brown sugar.

Whisk together the milk, egg whites, whole eggs, and baking powder. Pour over the bread-apple mixture. Bake for about 40 to 50 minutes until puffed and golden brown.

Nutrition facts:
Serving size: 1/8 of recipe
Starch Exchanges: 1.5
Medium-Fat Meat Exchanges: 1
Fruit Exchanges: 0.5
Fat-Free Milk Exchanges: 0.5
Fat Exchanges: 1
Amount pet serving:
Calories: 299
Calories from Fat: 94
Total Fat: 10 grams
Saturated Fat: 4 grams
Cholesterol: 95 milligrams
Sodium: 469 milligrams*
Total Carbohydrate: 36 grams
Dietary Fiber: 3 grams
Sugars: 17 grams
Protein: 16 grams

*Not appropriate for low-sodium diets

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