How To Live With Diabetes

Yield: 4 side-dish servings
From: Light and Easy Diabetes Cuisine by Betty Marks

1 cup water
2 cups green peas (fresh or frozen)
1 tsp vegetable oil
4 large mushrooms, sliced
3 green onions, chopped
1 Tbsp low-sodium soy sauce

In a saucepan, bring water to a boil, add peas and cook 5
minutes or until just tender. Drain. Meanwhile, heat oil
in a non-stick skillet and saute mushrooms and green onions
until tender. Combine with peas and toss with soy sauce.

Yield: 4 side-dish servings
Nutrition per Serving:
80 Calories, 2g Fat, 0mg Cholesterol,
4g Protein, 221mg Sodium, 13g Carbs

Diabetic Exchanges: 1 Starch/Bread

From: The Diabetes Food and Nutrition Bible
Yield: 16 servings; 2 tablespoons each

2 (15oz cans) artichoke hearts, drained,
reserve 2 Tbsp liquid
2 Tbsp lemon juice
1/3 cup fat-free mayonnaise
2 Tbsp olive oil
1/4 cup Parmesan cheese
1 cup fine dry bread crumbs
1 tsp hot pepper sauce
1 tsp dried oregano
1 tsp dried basil
1 tsp dried thyme
Salt and pepper to taste

Preheat oven to 350 degrees F. In a food processor
or blender, blend together the artichoke hearts,
lemon juice, mayonnaise, olive oil, and Parmesan
cheese. Blend for 1 minute until smooth.

By hand fold in the remaining ingredients.
Pour into a small non-stick casserole dish.

Bake for 20-25 minutes until puffed and
browned. Serve with crackers or French bread.

Yield: 16 servings; 2 tablespoons each
Nutrition per Serving (2 tablespoons):
62 Calories, 3g Fat, 2mg Cholesterol, 214mg Sodium,
8g Carbs, 1g Dietary Fiber, 1g Sugars, 2g Protein

Diabetic Exchanges: 1/2 Carbohydrate, 1/2 Fat

3 oz. sun-dried tomatoes, (not packed in oil), (1 package, or about 30)
2 jars roasted red peppers, drained, (7-oz. each)
2 garlic cloves, chopped fine
1 1/2 tsp. ground cumin, or to taste
1 tsp. fresh lemon juice, or to taste
1/4 cup chopped fresh cilantro
1/4 cup chopped scallion
4 oz. reduced-fat Neufchatel cream cheese, softened
Salt and freshly ground black pepper
Tabasco or hot chili pepper sauce, to taste (if desired)

Soak dried tomatoes in hot water for 5 minutes. Drain well, reserving 3
tablespoons of the soaking liquid.

In a food processor, purйe red peppers, tomatoes, garlic, cumin, lemon juice,
cilantro and scallion until smooth and well-blended. Add cream cheese and
purйe, adding enough of the reserved tomato-soaking liquid to thin the dip to
the desired consistency (scraping down the side of the bowl occasionally). Blend
until smooth. Blend in salt, pepper and hot sauce to taste. Adjust seasoning,
adding more garlic, cumin, or lemon juice if needed.

Transfer to a container with a cover. Cover and refrigerate for 24 hours before
using. Bring dip to room temperature before serving.

Serve in a small, attractive bowl placed in center of a large serving platter,
surrounded with assorted cut-up vegetables and, if desired, baked tortilla
chips.

Serves 10

Source: AICR Recipe Center
Formatted by Chupa Babi: 10.17.08

Makes 10 servings (about 1/4-cup each). Per serving: 67 calories, 3 g. total fat
(2 g. saturated fat), 10 g. carbohydrate, 2 g. protein, 1 g. dietary fiber, 303
mg. sodium.

From: Cooking Healthy and Fast by Rachel Rudel, R.D.
Prep Time: 10 Minutes
Servings: 4 wraps each

4 medium carrots, cleaned & peeled
1/2 cup lite mayonnaise
2 Tbsp dry buttermilk salad dressing mix
16 slices of thinly sliced lean turkey or dried beef

Cut the carrots into 4 pieces. Combine the mayonnaise and dressing
mix. Dip each piece of carrot into the dressing and roll up in slices
of turkey or dried beef. Secure with a toothpick.

Nutrition per Serving:
111 Calories, 8g Fat, 21mg Cholesterol, 141mg Sodium,
21g Protein, 13g Carbs

Exchanges: 1 Vegetable, 1 Lean Meat, 1 Fat

From: Magic Menus for People with Diabetes
Author: American Diabetes Association
Yield: 6 servings
Serving Size: 1 Slice

1 1/2 cups cooked brown rice
1 cup shredded zucchini
1/4 cup chopped onion
1/2 cup wheat germ
1/4 cup chopped walnuts
1 cup shredded low-fat cheddar cheese
2 eggs
1/4 cup egg substitute
1 tsp thyme
1 tsp marjoram
1/4 tsp pepper

1. Preheat oven to 350 degrees. Spray a 9-inch by 5 inch loaf pan
with nonstick cooking spray.

2. Combine all ingredients. Pack into loaf pan. Bake for 40 to
45 minutes or until brown on edges and firm to the touch. Cut
into slices. Serve hot or at room temperature.

Yield: 6 servings
Serving Size: 1 Slice
Nutrition per Serving:
217 Calories, 10g Fat, 84mg Cholesterol, 14g Protein,
198mg Sodium, 19g Carbs

Exchanges: 1 Starch, 2 Medium-Fat Meat