Diabetic Friendly Recipes

Diabetic Friendly Recipes Shelby County HCE Selected Subject - March 2009 Frosty Mocha 1/2 cup double-strength coffee or 2 tsp instant coffee dissolved in 4 ounces of warm water (regular or decaffeinated) 1/4 cup + 1 Tbs non-fat half-and-half 3 Tbs Splenda 1 tsp unsweetened cocoa powder 1 cup crushed ice Pour the coffee, half-and-half, Splenda, and cocoa powder into a blender. Blend to mix. Add half of the ice and blend briefly (about 15 seconds) until ice is incorporated. Add the rest of the ice and blend once more. Pour into a tall 12-ounce glass. One serving. Nutrition per serving: calories 61, Fat 0.5g (saturated 0), Carbohydrates 10 (sugar 5), Fiber 0, Protein 2g, Sodium 67mg, Diabetic exchange = 1/2 carbohydrates Strawberry Banana Smoothie 1 cup 1% (or skim) milk 1 cup plain, non-fat yogurt 1 cup sliced strawberries (about eight medium) 2 Tbs Splenda 1/2 large banana (frozen) Thick and Creamy: Place milk into a blender. Add yogurt, strawberries, and Splenda. Pulse. Add the banana and blend until thick and creamy. Cool and Frosty: Add 1 additional tablespoon of Splenda and 1/2 cup crushed ice to the thick and creamy smoothie. Blend on high for 30 seconds longer until ice is incorporated. Two servings. Nutrition per serving: Calories 150, Fat 2g (saturated 1), Carbohydrate 24g (sugar 20), Fiber 2g, Protein 10g, Sodium 65mg, Diabetic exchange = 1 low-fat milk, 1/2 fruit Fresh Banana Cake 3 small bananas, mashed (about 1 cup purée) 2 Tbs canola oil 2/3 cup Splenda Granular 1 Tbs molasses 1 large egg 1

1 large egg white 1/2 cup nonfat plain yogurt 2 tsp vanilla 1 1/2 cups cake flour 1 tsp baking powder 3/4 tsp baking soda 2 tsp powdered sugar (optional) Preheat oven to 350 o F. Spray a 9-inch cake pan with nonstick baking spray. Place banana purée in a large mixing bowl. Whisk in next 7 ingredients (oil through vanilla). Sift cake flour, baking powder, and baking soda into the bowl. Stir to blend in dry ingredients. Spoon batter into prepared pan. Bake for 30 minutes or until a toothpick inserted into the center of the cake comes out clean. Cool in pan. Sift powdered sugar over cake just prior to serving if desired. Eight servings. Nutrition per serving: Calories 130, Fat 3.5 (saturated 0), Carbohydrates 21g (sugar 7), Fiber 1g, Protein 3g, Sodium 300mg, Diabetic exchange = 1 1/2 carbohydrate, 1/2 fat Gingerbread Coffeecake 1 cup all-purpose flour 1/2 cup Splenda Granular 3/4 tsp cinnamon 3/4 tsp ginger 1/4 tsp allspice 4 Tbs margarine 3/4 tsp baking powder 1/2 tsp baking soda 1/2 cup low fat buttermilk 1 Tbs + 2 tsp molasses 1 large egg 1 Tbs Splenda Granular 1 tsp cinnamon Preheat oven to 350 o F. Spray an 8-inch round cake pan with non-stick cooking spray. Stir flour and lightly measure 1 cup. Combine flour, 1/2 cup Splenda, and spices in a large bowl. Cut in the margarine using a pastry blender or fork until the mixture resembles small crumbs. Measure out 1/3 cup and set aside. To the large bowl of flour, add the baking powder; baking soda, buttermilk, molasses, and egg. Beat with a spoon or on low speed with a mixer until smooth. Spoon into the prepared pan. Add the tablespoon of Splenda and teaspoon of cinnamon to the reserved crumb mixture. Sprinkle mixture over the top of the cake. Bake for 25 minutes or until the center of the cake springs back when touched lightly. 2

Nutrition per serving: Calories 130, Fat 6 grams (saturated 1.5), Carbohydrate 17 grams (sugar 3), Fiber 0.5 grams, Protein 3 grams, Sodium 200 mg, Diabetic exchange = 1 carbohydrate, 1 fat Chicken Salad 3/4 cup fat-free sour cream 3 scallions, minced 1 tablespoon finely chopped parsley 1/2 teaspoon grated lemon peel Salt Ground black pepper 3 cups shredded cooked chicken breast 8 large leaves lettuce In a medium bowl, combine the sour cream, scallions, parsley, lemon peel, and salt and pepper to taste. Toss well to blend. Add the chicken and toss to coat. Serve on a bed of lettuce leaves. Makes 4 servings. Nutrition per serving: 234 calories, 5g fat, 1g saturated fat, 35g protein, 11g carbohydrate, 2g dietary fiber, 94mg cholesterol, 127mg sodium Homestyle Green Bean Casserole 1/2 cup buttermilk 1/4 cup whole wheat bread crumbs 1/4 cup ground walnuts 1 onion, cut crosswise into 1/4-inch-thick slices and separated into rings 1/2 pound baby bella or cremini mushrooms, sliced 1 onion, chopped 1/2 teaspoon dried thyme 1/4 teaspoon salt 1/4 cup whole wheat flour 3 cups 1% milk 1 bag (16 ounces) frozen French-cut green beans, thawed and drained Preheat the oven to 500 o F. Coat a medium baking sheet and 13 x 9 baking dish with cooking spray. Place the buttermilk in a shallow bowl. Place the bread crumbs and walnuts in another shallow bowl; stir to combine. Dip the onion rings into buttermilk, then dredge in the bread crumbs and place on the prepared baking sheet. Coat the onion rings lightly with cooking spray. Bake for 20 minutes, or until tender and golden brown. Meanwhile, heat a medium saucepan coated with cooking spray over medium heat. Add the mushrooms, chopped onion, thyme, and salt. Coat with cooking spray. Cook, stirring occasionally, for 4 minutes, or until the mushrooms release their liquid. Sprinkle with the flour 3

and cook, stirring, for 1 minute. Add the milk and cook, stirring constantly, for 3 minutes, or until thickened. Add the green beans and stir to combine. Reduce the oven temperature to 400 o F. Pour the bean mixture in to the prepared baking dish. Scatter the onion rings over the top. Bake for 25 minutes, or until hot and bubbly. Makes 8 servings Nutrition per serving: 110 calories, 3g fat, 1g saturated fat, 6g protein, 15g carbohydrate, 2g dietary fiber, 5mg cholesterol, 150mg sodium Garlic and Soy Grilled Pork Chops 4 boneless center-cut pork loin chops, trimmed of all visible fat 1 tablespoon light soy sauce 2 teaspoons minced garlic 1/2 teaspoon paprika 1/2 teaspoon salt 1/4 teaspoon ground black pepper Fresh herbs, for garnish Sprinkle the pork chops all over with soy sauce, garlic, paprika, salt, and pepper. Cover and refrigerate at least 20 minutes or up to 2 hours. Coat a grill rack or broiler-pan rack with cooking spray. Preheat the grill or broiler. Cook the pork chops 4 from the heat, turning once halfway through cooking time, for 10 to 12 minutes, or until a thermometer inserted in the center of a chop registers 155 o F and the juices run clear. Garnish with herbs. Makes 4 servings. Nutrition per serving: 70 calories, 23g fat, 0g saturated fat, 11g protein, 1g carbohydrate, 0g dietary fiber, 30mg cholesterol, 436mg sodium Sesame Cheese Twists 3/4 cup whole-wheat flour 3/4 cup white flour, plus extra for rolling 1/4 teaspoon salt 2 tablespoons reduced-fat margarine spread, chilled 3 tablespoons freshly grated Parmesan cheese 1 large egg 2 tablespoons fat-free milk 1 teaspoon paprika 1 tablespoon sesame seeds Cooking Spray 4

Preheat the oven to 350 o F. Sift the flours and salt into a bowl. Rub in the margarine until the mixture resembles fine bread crumbs. Stir in the Parmesan cheese. Whisk the egg and milk together. Reserve 1 teaspoon of this mixture, and stir the rest into the dry ingredients to form a firm dough. Knead on a lightly floured surface for a few seconds or until smooth. Sprinkle the paprika over the floured surface, then roll the dough out on it to form a 9-inch square. Brush the dough with the reserved egg mixture and sprinkle with the sesame seeds. Cut the square of dough in half, then cut into 4 1/2-inch strips that are 1/2-inch wide. Coat a baking sheet with cooking spray and then line with baking parchment. Twist the sticks and place them on the baking sheet, lightly pressing the ends of the sticks down so that they do not untwist during baking. Bake for 15 minutes or until lightly browned and crisp. Cool on the baking sheet for a few minutes, then serve warm, or transfer to a wire rack to cool completely. The sticks can be kept in an airtight container for up to 5 days. Makes 36 sticks Haddock with parsley sauce 4 (4 ounces) pieces of haddock fillet Cooking spray 1 large bunch of parsley 1 small onion, thinly sliced 1 carrot, thinly sliced 6 black peppercorns 1 1/4 cups 1% milk 1 pound potatoes, peeled and cut into chunks 1 large leek, thinly sliced 2 zucchini, cut into thin sticks 1 tablespoon butter 1 tablespoon flour Finely grated zest and juice of 1/2 lemon Salt and pepper Garnish: chopped fresh parsley, lemon wedges to serve Place the fish in a large nonstick skillet coated with cooking spray. Tear the leaves from the parsley stalks and add the stalks to the pan with the onion, carrot, peppercorns, and milk. Bring just to a boil, then cover, and simmer very gently for 5 minutes. Remove the pan from the heat and leave for 5 minutes to complete the cooking. Meanwhile, put the potatoes in a saucepan, cover with boiling water, and simmer until tender, about 15 minutes. About 5 minutes before the end of the cooking time, add the white part of the 5

leek to the potatoes. Set a colander on top of the pan and steam the zucchini with the green part of the leek over the potatoes. Transfer the fish to a plate and remove the skin. Keep warm. Strain the cooking liquid and reserve. Melt the butter in a medium saucepan, stir in the flour, and cook for 1 minute. Gradually stir in the cooking liquid and bring to a boil, stirring until the sauce is thickened and smooth. Finely chop the parsley leaves and stir into the sauce with the lemon zest. Season to taste and keep hot. Drain the potatoes and white leeks and mash with the lemon juice and seasoning. Stir in the green leek tops and zucchini. Transfer the fish fillets to serving plates and spoon the sauce over them. Garnish with parsley and serve with the mashed potatoes and lemon wedges. Nutrition per serving: Calories 290, Calories from fat 45, Fat 5g, saturated 3g, cholesterol 75mg, sodium 173mg, carbohydrate 34g, fiber 5g, sugars 9g, protein 28g. Diabetic exchange = 1 1/2 starch, 2 vegetable, 3 meat (very lean), 1/2 fat Bibliography Unbelievable Desserts with Splenda by Marlene Koch. The South Beach Diet Cookbook by Arthur Agatston, M.D. Reader s Digest Eat to Beat Diabetes edited by Robyn Webb, M.S. Debbie Borries, Shelby County HCE, March 2009 6