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Grilled Vegetable Salad (diabetic)
| 2 | 1-pound eggplants (480 g), peeled and sliced into 1/3-inch (0.8 cm) rounds |
| 1 1/2 | pounds (720 g) fresh asparagus, tough stems ends removed |
| 4 | portobello mushrooms, about 2 pounds (960 g) total, cleaned and thickly sliced |
| 3 | zucchini, 9 ounces (270 g) total, sliced in 1/2-inch (2.5 cm) rounds |
| 3 | yellow squash, 9 ounces (270 g) total, sliced in 1/2-inch (2.5 cm) rounds |
| olive oil cooking spray |
| 1/4 | cup (60 ml) balsamic vinegar |
| romaine lettuce leaves |
| freshly ground pepper |
| fresh basil leaves |
- Preheat the boiler or grill.
- Grill the vegetables in batches, spray with cooking spray, and drizzling lightly with some of the vinegar. Transfer each cooked batch to a tray and continue until all vegetables are grilled. Allow them to come to room temperature.
- Cover a serving platter with the romaine leaves. Arrange the vegetables decoratively on the romaine. Grind fresh pepper over the vegetables and garnish with basil leaves. Serve at room temperature.
| Per serving: | 73 calories (8% calories from fat), 5 g protein, 1 g total fat (0.1 g saturated fat), 15 g carbohydrate, 5 g dietary fiber, 0 mg cholesterol, 10 mg sodium |
| Exchanges: | 3 vegetable |
Grilled Citrus Chicken (diabetic)
(makes 4 servings)
| 4 | boneless, skinless chicken breast halves, about 5 ounces (150 g) each |
| 2 | large garlic cloves, minced |
| 1/4 | cup (60 ml) fresh orange juice |
| 1/4 | cup (60 ml) fresh lime juice |
| 1 | teaspoon (5 ml) chili powder |
| 1/8 | teaspoon (0.6 ml) crushed red pepper flakes |
- Rinse chicken beast halves and remove all visible fat. Pat dry with paper towels.
- In a shallow dish, whisk together remaining ingredients. Add chicken breast halves and turn to coat. Cover and refrigerate for several hours.
- When ready to cook, light a grill.
- Grill for about 5 minutes per side, until cooked through. Serve at once.
| Per serving: | 164 calories (11% calories from fat), 33 g protein, 2 g total fat (0.5 g saturated fat), 2 g carbohydrates, 0 dietary fiber, 82 mg cholesterol, 96 mg sodium |
| Diabetic exchanges: | 4 very lean protein |
English Muffin Breakfast Pizza (diabetic)
| 2 | tablespoons reduced-fat cream cheese |
| 1 | teaspoon reduced-fat sour cream |
| 1/2 | English muffin |
| 1 | small peach, peeled and sliced |
| ground cinnamon to taste |
| 1/2 | teaspoon light brown sugar |
- Preheat broiler.
- In a small bowl, combine cream cheese and sour cream. Spread evenly over English muffin half. Arrange peach slices on top.
- Sprinkle with some cinnamon and the brown sugar. Broil until cheese browns around the edges, about 2 minutes. Cut in half or quarters and eat warm.
| Per serving: | 185 calories (33% calories from fat), 6 g protein, 7 g fat (4.3 g saturated fat), 25 g carbohydrates, 3 g fiber, 22 mg cholesterol, 258 mg sodium |
| Diabetic exchanges: | 1 1/2 carbohydrate (1 bread/starch, 1/2 fruit), 1 fat |
Spaghetti with Seafood and Spinach (diabetic)
| 8 | ounces (240 g) dry spaghetti |
| 1 | tablespoon (15 ml) olive oil |
| 1 | tablespoon (15 ml) fresh lemon juice |
| 2 | teaspoons (10 ml) grated lemon zest |
| 2 | cloves garlic, minced |
| 3 | tablespoons (11 g) chopped flat-leaf parsley leaves |
| 4 | ounces (120 g) medium shrimp, shelled and deveined |
| 1/2 | pound (240 g) fresh bay scallops |
| 4 | ounces (120 g) skinless salmon fillet, cut into 4 strips |
| 2 | tablespoons (30 ml) dry white wine or additional lemon juice |
| 2 | cups packed baby spinach leaves, about 1/2 pound (240 g), stems removed |
- Bring a large pot of water to a rapid boil. Add the pasta and cook to al dente, following package directions.
- Meanwhile, in a small bowl, combine the olive oil, 1 tablespoons (15 ml) lemon juice, lemon zest, garlic, and parsley. Set aside.
- While the pasta cooks, heat a large nonstick skillet over medium-high heat. Add the shrimp, scallops, and salmon. Cook, turning once, for about 2 minutes. Add the wine and boil for another minute. Set aside.
- Drain the pasta and toss with the lemon-garlic mixture and spinach. Gently toss the seafood with the pasta and serve immediately.
| Per serving: | 381 calories (17% calories from fat), 30 g protein, 7 g total fat (1.2 g saturated fat), 47 g carbohydrate, 3 g dietary fiber, 77 mg cholsterol, 197 mg sodium |
| Diabetic exchanges: | 3 lean meat, 3 carbohydrate (3 bread/starch) |
Banana Chocolate Parfaits (diabetic)
.
| 1 | cup (227 g) plain low-fat yogurt |
| 1 | 0.8-ounce (24 g) box sugar-free chocolate pudding mix |
| 2 | medium bananas, 6 ounces (180 g) each, peeled |
| 1 | teaspoon (5 ml) fresh lemon juice |
| 1/4 | cup (18 g) reduced-fat frozen dairy whipped topping |
| unsweetened cocoa powder |
| 1 | tablespoon (15 ml) chopped walnuts |
| 4 | fresh Bing cherries with stems for garnish (optional) |
- In a food processor or blender, combine yogurt and pudding mix until smooth.
- Cut each banana into 6 pieces on the diagonal. Sprinkle with lemon juice
- Place 2 banana quarters in each of 4 dessert parfait glasses or goblets. Top with 1/4 of the pudding mix. Top each with 1 tablespoon whipped topping.
- Using a fine sieve, sift a little cocoa powder on top of each serving. Sprinkle with walnuts and add a cherry on top, if using.
| Per serving: | 138 calories (18% calories from fat), 4 g protein, 3 g total fat (1.3 g saturated fat), 25 g carbohydrates, 2 g dietary fiber, 4 mg cholesterol, 336 mg sodium |
| Diabetic exchanges: | 1 1/2 carbohydrate (1/2 bread/starch, 1 fruit) |
Peanut-Butter Squares (diabetic)
| oil and flour aerosol spray |
| 1 | large egg |
| 1/4 | cup (50 g) "natural" style peanut butter |
| 1 | cup (200 g) ripe mashed banana |
| 1/4 | cup (60 ml )skim milk |
| 1 | cup (140 g) flour |
| 1 | teaspoon (5 ml )baking soda |
| 1 | teaspoon (5 ml )baking powder |
| 1/4 | cup (113 g ) chopped dry-roasted peanuts |
- Preheat oven to 350°F (180°C, Gas Mark 4). Spray an 8-inch (20 cm) square baking pan with aerosol spray.
- In the bowl of an electric mixer, beat together the egg, peanut butter and banana until smooth.
- Beat in the milk and flour, baking soda and powder, and then stir in the peanuts.
- Spread the batter evenly in the pan. Bake for 30 minutes until browned. Cool and cut into 25 squares.
| Per 2 squares: | 108 calories (37% calories from fat), 4 g protein, 4 g total fat (0.8 g saturated fat), 14 g carbohydrate, 2 g dietary fiber, 18 mg cholesterol, 148 mg sodium |
| Diabetic exchanges: | 1 carbohydrate (bread/starch), 1 fat |
