From: 1,001 Delicious Recipes for People with Diabetes
Servings: 8
Serving Size: about 3/4 cup each

3 cups cooked wheat berries
4 cups coarsely chopped ripe tomatoes
1 1/2 cups cubed, seeded cucumber
1/2 cup sliced green onions and tops
1/4 cup finely chopped parsley
1/2 cup (2 oz) crumbled reduced-fat feta cheese
Roasted Garlic Vinaigrette (recipe follows)
Salt and pepper, to taste
Curly endive or escarole, as garnish

Combine wheat berries, vegetables, parsley, and cheese
in salad bowl; pour Roasted Garlic Vinaigrette over and
toss. Season to taste with salt and pepper. Serve on
endive-lined plates.

~~~~~
Roasted Garlic Vinaigrette

Makes about 1/2 cup

2-4 Tbsp olive oil
1/4 cup balsamic vinegar
2 tsp minced roasted garlic
1 tsp dried mint leaves
1 tsp dried oregano leaves

Mix all ingredients; refrigerate until
serving time. Mix again before using.

Servings: 8
Serving Size: about 3/4 cup each
Nutrition per Serving (about 3/4 cup each):
140 Calories, 5g Fat, 2.6g Cholesterol,
111mg Sodium, 4.7g Protein, 21.4g Carbs

Diabetic Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Fat

Cook carrots in large pot of boiling salted water until crisp-tender, about 7
minutes. Drain well.
Whisk oil, lemon juice, orange peel, and coriander in large bowl to blend. Add
hot carrots and toss to coat. Cool, tossing occasionally. Season with salt and
pepper. Drizzle with honey, if desired. Stir in olives and green onions. Cover
and refrigerate at least 3 hours. (Can be made 1 day ahead. Keep refrigerated.)
Stir salad to redistribute dressing. Garnish edges of platter with orange slices
and parsley. Mound carrots in center.
Makes 16 servings.
Calories 67, Fat 4 g, Carbs 9 g, Sodium 28 mg, Fiber 2 g.

1 tbsp olive oil
2 cloves garlic, crushed (used to flavor pan)
1 c sliced mushrooms
1/2 lb cooked turkey breast, cubed
1 c sliced roasted red peppers from jar
1/2 c sliced green onions
1 c frozen cut green beans, thawed
1 (15.5 oz) can cannellini or navy beans, drained and rinsed
2 tbsp red wine vinegar
2 tbsp prepared pesto
1 small head romaine lettuce, torn into small pieces

Directions:

In a skillet over medium-high heat, heat oil. Add crushed garlic and saute 1 minute. Remove the garlic from the skillet and discard. Add mushrooms and saute 2-3 minutes. Add turkey and saute 2 minutes. Add peppers, onions, and beans and cook 2 minutes. Add vinegar and pesto and heat thoroughly. Serve salad over lettuce. Garnish with walnuts if desired.

Makes 4 Servings.

Dietary Exchanges: 1 1/2 Starch, 1 Vegetable, 2 Lean Meat

Nutrients Per Serving:
256 Calories
8 g Fat
28 g Carbohydrate
6 g Sugar
21 g Protein
26 mg Cholesterol
8 g Dietary Fiber

1 can (8 oz) unsweetened crushed pineapple in
juice, undrained
1 pkg (0.6 oz) sugar-free lemon, lime, or
orange-flavored gelatin
1/4 teaspoon salt
1 1/2 cups thinly sliced, or shredded, cabbage
1/2 cup chopped celery
1/2 cup shredded carrot
1/4 cup chopped red, or green, bell pepper
1/4 – 1/2 cup sliced pimiento-stuffed olives
Lettuce leaves
3/4 cup fat-free mayonnaise

Drain pineapple, reserving juice. Prepare gelatin in large
bowl according to package directions, adding salt and using
reserved pineapple juice as part of the liquid.

Mix pineapple, cabbage, celery, carrot, bell pepper, and
olives into gelatin mixture. Pour into ungreased 13×9-inch
baking dish. Refrigerate until firm, 4 to 5 hours.

Cut salad into squares; arrange on lettuce-lined plates.
Top each serving with a tablespoon of mayonnaise.

Servings: 12
Nutrition Per Serving:
36 Calories, 0.4g Fat, 0.1g Saturated Fat, 0mg Cholesterol,
265mg Sodium, 1.1g Protein, 6.9g Carbs

Diabetic Exchanges: 1 Vegetable

{Suggestions: Leave out the following: 1 1/2 Tbsp sugar, 1/4 tsp salt.
Cook the chicken yourself to save fat and sodium of pre-made chicken.
Use a tortilla that you know will work for you. Take care, Gloria}

From: Cooking Light, JUNE 2000
You can substitute slices of breast meat from prepackaged rotisserie
chicken, which makes the preparation easier, but the dish will be a
little higher in fat and sodium.
Yield: 8 servings
Serving size: 1 wrap

1 tsp olive oil
6 (4-oz) skinned, boned chicken breast halves
1 cup chopped seeded peeled cucumber
3/4 cup chopped red bell pepper
1 1/2 Tbsp sugar
1 Tbsp minced peeled fresh ginger
3 Tbsp fresh lime juice
1 Tbsp low-sodium soy sauce
1/4 tsp salt
1/4 tsp ground red pepper
1 garlic clove, crushed
1/4 cup creamy peanut butter
2 Tbsp water
3 Tbsp chopped fresh cilantro
8 (8-inch) fat-free flour tortillas
4 cups chopped romaine lettuce

Heat oil in a large nonstick skillet over medium-high heat. Add chicken;
cook 5 minutes on each side or until done. Remove the chicken from pan;
cool. Shred the chicken into bite-size pieces. Place chicken, cucumber,
and bell pepper in a large bowl; set aside.

Place sugar and the next 6 ingredients (sugar through garlic) in a
blender, and process until smooth. Add peanut butter and water; process
until smooth, scraping sides. Add peanut butter mixture to chicken
mixture; stir well. Add cilantro, and toss well. Warm tortillas
according to package directions. Spoon 1/2 cup chicken mixture
onto each tortilla; top each serving with 1/2 cup lettuce, and roll up.

Yield: 8 servings
Serving size: 1 wrap
Nutrition per Serving:
280 Calories, 19% from fat, 5.9g Fat, 1.1g Sat, 2.7g Mono, 1.6g Poly,
25.8g Protein, 30.5g Carbs, 2.4g Fiber, 49mg Cholesterol,
2.5mg Iron, 572mg Sodium, 29mg Calcium