10 Diabetic Diet Recipes

If you have diabetes, it is of great importance to keep your intake of foods containing fats and sugar to a minimum and closely monitor the total amount of carbohydrates you consume each day. Your diet should fairly be divided among 3 general food groups, namely: (1) fruits and vegetables (2) cereals, breads, and potatoes (3) meat, fish, and dairy products.

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And remember, your diabetic diet must also include exercise. Because the more you can control your weight, the more you will be able to control your diabetes.

Contrary to what you may have heard, the foods recommended to keep your blood sugar in check are also good for everybody else-- diabetic or not. Therefore, you and your family (and friends) can eat the same healthy foods at mealtime.

Here's a list of 10 recipes you can enjoy with your loved ones. Happy eating!

Mediterranean Chicken Stew

Ingredients:

  • 2 whole bone-in chicken breast, skinned and cut into quarters
  • cooking spray
  • 2 medium onions, sliced
  • 2 large garlic cloves, minced
  • 1 yellow or red bell pepper, seeded and chopped
  • 1 tsp turmeric
  • ½ tsp cinnamon, ground
  • ½ tsp ginger, ground
  • 2 lb sweet potatoes, peeled and cut into cubes
  • 1 14.5 ounce diced tomatoes, drained
  • 2 tbs golden raisins
  • 2 cups fat-free low-sodium canned chicken broth
  •  salt and pepper

Directions:

Lightly spray a covered non-stick pot with cooking spray and then add the chicken and cook over high heat for 2 minutes, turning chicken once. Lower the heat and transfer the chicken to a plate. Set aside. Add all remaining ingredients to the pot except for the reserved chicken pieces. Bring to a simmer and cook for 2 minutes. Return the chicken to the pot, cover, and simmer for another 30 to 40 minutes, until the chicken is barely falling off the bones. Divide the sweet potatoes and chicken between 4 shallow soup plates. Increase the heat under the pot and reduce the sauce for 2 minutes, stirring constantly.

 

Baked Fish Fillet with Ginger & Spring Onions

Ingredients:

  • 4 bream, snapper or other firm white fish fillets, skinned
  • cooking spray
  • 1½ tbs reduced-salt soya sauce
  • 3 tsp dry sherry
  • 1 tbs fresh ginger, grated
  • 2 tsp sesame oil
  • 2 spring onions, thinly sliced

Directions:

Preheat the oven to 190°C. Line metal baking dish with foil, leaving a few centimeters of foil hanging on both short ends. Spray the foil with cooking spray. Place the fish in the dish in a single layer. Combine soya sauce, sherry, ginger and sesame oil in a small bowl. Spoon the mixture over the fish then fold the foil across the top to seal loosely. Bake for 8 to 10 minutes or until the fish is just cooked through. Carefully lift the foil-wrapped fish from the baking dish and transfer the fish fillets to individual serving plates. Spoon the pan juices over the fillets, then sprinkle with the sliced spring onions.

Turkey Chili

Ingredients:

  • 1-1/4 lb turkey, ground
  • 1 can kidney beans, rinsed and drained
  • 1 can black beans, rinsed and drained
  • 1 cam Mexican stewed tomatoes, undrained
  • 1 can tomato sauce
  • 1 small sweet red pepper, finely chopped
  • 1 small onion, chopped
  • ½ cup beef broth
  • 1 jalapeno pepper, seeded and minced
  • 2 tbs chilli powder
  • ½ tsp salt
  • ¼ tsp pepper
Directions:

Crumble turkey into a pressure cooker. Add remaining ingredients to the pressure cooker. Stir to combine. Close cover and bring cooker to full pressure over high heat. Reduce heat to medium-high and cook for 5 minutes. Immediately cool until pressure is completely reduced. Stir in chili.

Pork with Pineapple Salsa

Ingredients:
  • 1 can unsweetened pineapple tidbits
  • 1-1/4 pork tenderloin
  • 3 tbs brown sugar, divided
  • 2 tbs Dijon mustard
  • 1 tsp paprika
  • ½ tsp ginger, ground
  • 1/3 cup sweet red or green pepper, finely chopped
  • ¼ cup green onions, chopped
  • 1/8 tsp red pepper flakes, crushed
Directions:

Drain pineapple, reserving 1/4 cup juice. Set aside 1 cup of pineapple (save remaining pineapple for another use). Place the pork on a rack in a shallow roasting pan. Combine 2 tablespoons brown sugar, mustard, paprika and ginger. Spread half over the pork. Bake, uncovered at 450° for 15 minutes. Spread with remaining brown sugar mixture. Bake for 15-20 minutes longer or until a meat thermometer reads 160°

Meanwhile, for salsa, in a small bowl, combine the red pepper, onions, pepper flakes if desired, remaining brown sugar, reserved pineapple and juice. Let pork stand for 5 minutes before slicing. Serve with salsa.

 

Beef Chow Mein

Ingredients:
  • ½ pound beef tenderloin, cut into thin strips
  • 4 tsp cornstarch
  • 1 tsp sugar
  • 4 tsp soy sauce
  • 1 garlic clove, minced
  • 1 tsp canola oil
  • 2 cups assorted vegetables
  • 1/3 cup beef broth
  • Chow mein noodles
Directions:

In a large bowl, combine cornstarch, sugar, soy sauce, and garlic clove and then add the beef. Toss to coat. In a large skillet, stir-fry beef in oil until no longer pink. Remove and keep warm. Reduce heat to medium. Add vegetables and broth. Stir-fry for 4 minutes. Return beef to the pan. Cook and stir until heated through. Serve with chow mein noodles.

 

Lamb Shanks

Ingredients:
  • 1816 g lamb shanks
  • 120 ml olive oil
  • 85 g all-purpose flour
  • 1 leek, halved and cut into 1/2-inch pieces
  • 2 stalks celery, chopped
  • 2 carrots, chopped
  • 2 onions, cut into chunks
  • 12 cloves garlic, unpeeled
  • 1 bay leaf
  • 2 g whole black peppercorns
  • 1 sprig thyme
  • 1 sprig rosemary
  • 355 ml red wine
  • 710 ml chicken stock
  • 1 g salt
Directions:

Pre-heat oven to 150°C . Heat the olive oil in a heavy, metal baking dish on a hotplate over medium-high heat. Toss shanks with flour to coat well; then shake off excess. Sear the shanks in hot oil until well browned on all sides, then remove from the dish and set aside.

Add the leek, celery, carrot, onion, and garlic to the baking dish. Cook until softened and lightly browned, stirring constantly for about 5 minutes. Season with the bay leaf, peppercorns, thyme and rosemary sprigs. Pour in the red wine and chicken stock. Increase the heat and bring to a simmer. Season with salt and then place the lamb shanks on top of the vegetables. Cover the baking dish tightly with foil, and place into the preheated oven. Bake gently until the meat is tender (around 2 ½ to 3 hours). Remove the bay leaf and herb stems before serving shanks with vegetables and sauce.

 

 Corn Salad

Ingredients:

  • 4 medium ears of corn, shucked
  •  cooking spray
  • ½ cup red onion, minced
  • 1 tsp chili powder
  • ½ tsp cumin, ground
  • ½ red bell pepper, seeded and cut into a small dice
  • ½ green bell pepper, seeded and cut into a small dice
  • 1 large plum tomato, seeded and diced
  • 3 tbs fresh cilantro, chopped
  • 1 tbs olive oil
  • 1 tbs white wine vinegar
  • 1/8 tsp salt
  •  pepper, freshly ground

Directions:

Boil the corn in a large pot of water for 3 minutes. Remove and allow to cool and then cut off kernels and place in a large bowl. You should have about 2 cups. Lightly coat a non-stick skillet with cooking spray and saute the onion until wilted. Add the chili powder and cumin. Saute for another minute  and then combine with the corn. Add the red and green bell pepper, tomato, and cilantro to the corn mixture.

In a small cup, combine the oil, vinegar, salt, and pepper. Drizzle over the salad.

 

Chocolate Cake with Prunes

Ingredients:

  • 125 g ready-to-eat pruns, chopped
  • 2 tsp Armagnac or orange juice
  • 225 g self-raising flour
  • 1 tsp baking powder
  • 25 g cocoa powder
  • 200 mL buttermilk
  • Vanilla essence
  • 100 g butter
  • 125 g caster sugar
  • 3 large eggs, beaten

Directions:

Place the prunes and Armagnac (or orange juice in a small bowl) and set aside for at least 30 minutes, preferably overnight.

Preheat the oven to 180°C. Grease and flour a square cake tin.

Sift together the flour, baking powder and cocoa powder into a bowl.

In a separate bowl, stir together the buttermilk and a few drops of vanilla essence.

In a third bowl, cream together the butter and sugar until light and fluffy, then add the egg a little at a time, beating between each addition. Gradually fold in alternate spoons of the flour mixture and the buttermilk mix. Gently stir through the soaked prunes, then spoon into the prepared tin. Bake for 35–40 minutes until a skewer comes out clean when inserted.

 

Great Grains Burger

Ingredients:

  • 1 tbs olive oil
  • 1/2 cup mushrooms, minced
  • 1 small onion, minced
  • 1/4 cup oats, ground
  • 3 cups cooked short grain brown rice
  • 1 egg, beaten
  • 2 tbs parmesan cheese
  • 1 tbs Worcestershire sauce

Directions:

Heat the oil in a small skillet over medium heat and the add the mushrooms and onions and saute until the mushrooms are dark and the onion is golden. Prepare an outside grill with an oiled rack. On a gas grill, set the heat to medium. Combine the mushrooms and onions with the remaining ingredients. Form the mixture into 6 patties. Grill the burgers, turning once until the outside is golden brown.

 

Apple Butter French Toast

Ingredients:

  • 6 slices French bread
  • ¾ cup egg substitute
  • 2/3 cup fat-free milk
  • 2 tbs apple juice concentrate, thawed
  • ½ tsp vanilla extract
  • 2 tbs silvered almonds, toasted
  • ¼ cup apple butter
  • 1/8 tsp cinnamon, ground

Directions:

Place bread in asquare baking dish that has been coated with cooking spray. In a large bowl, combine egg substitute, milk, apple juice concentrate and vanilla. Pour over bread and turn to coat. Cover and refrigerate for 2 hours or overnight. Remove from the refrigerator 30 minutes before baking. Bake, uncovered, at 350° for 30-35 minutes or until a knife inserted near the center comes out clean and the edges are golden brown. Sprinkle with almonds.

Combine apple butter and cinnamon. Serve with French toast.

 

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