Diabetic Recipes

Brunch - Vegetable Frittata
Appetizer - Quesadillas (Microwave)
Soup - Black Bean Chili
Bread - Mexi-Cornbread
Main Course - Creamy Chicken Enchiladas
Dessert - Dessert Pears

Vegetable Frittata
Serves:  6
Source: Recipes For Fat Free Living 2 Cookbook
by Jyl Steinback (www.AmericasHealthiestMom.com)

2 10 oz. packages cauliflower, broccoli or spinach
¾ cup fat-free egg substitute
½ envelope dry onion soup mix
½ cup fat-free mayonnaise
matzo meal or fat-free bread crumbs

Preheat oven to 350 degrees.
Defrost frozen vegetables, drain, and mash well.
Mix mashed vegetables with egg substitute, onion soup mix, and mayonnaise.
Lightly spray a 9x13  -inch baking dish with cooking spray and sprinkle with matzo meal or bread crumbs.
Pour in vegetable-egg mixture and top with additional matzo meal, if desired.
Bakes in preheated oven for 45 minutes or until eggs are set.

Quesadillas
Serves:  8
Source: Recipes For Fat Free Living 2 Cookbook
by Jyl Steinback (www.AmericasHealthiestMom.com)

1 cup fat-free shredded Chaddar cheese
1 cup fat-free shredded mozzarella cheese
1 4 oz. can diced green chilies, drained
1½ medium tomatoes, chopped
8 6-inch fat-free corn tortillas
salsa (optional)
fat-free sour cream (optional)

Combine cheeses in a bowl.
Place 1 tortilla on a microwave-safe dish and sprinkle with ¼ cup cheese.
Top with 1 tablespoon green chilies and tomatoes.
Microwave quesadilla on medium 1 minute or until cheese is melted.
Garnish with salsa and sour cream, if desired.
Fold tortilla in half and repeat with remaining tortillas.

Black Bean Chili
Serves:  6
Source: Recipes For Fat Free Living 2 Cookbook
by Jyl Steinback (www.AmericasHealthiestMom.com)

1 large onion, chopped
2 red bell peppers, seeded and chopped
1 tbsp. chopped jalapeño pepper
10 mushrooms, quartered
6 small tomatoes, cut in large chunks
1 cup frozen corn kernels, thawed and drained
1 tsp. pepper
1 tsp. ground cumin
1 tbsp. chili powder
4 cups canned black beans, rinsed
1½ cups fat-free chicken broth
1 10 oz. package frozen chopped spinach, thawed and drained

Lightly spray a nonstick skillet with cooking spray.
Add onion, red pepper, jalapeño pepper, mushrooms, tomatoes, corn, pepper, cumin and chili powder.
Cook over medium-high heat for 10 minutes.
Add beans and chicken broth and boil for 10 minutes.
Remove 1½ cups bean mixture from skillet and place in blender or food processor. Blend mixture until pureed. Return to saucepan and add spinach.
Cook 5 to 6 minutes until spinach is well heated.

Mexi-Cornbread
Serves:  8
Source: Recipes For Fat Free Living Cookbook
by Jyl Steinback (www.AmericasHealthiestMom.com)

1 cup flour
1 cup cornmeal
1 cup skim milk
1 t. baking powder
1 small can Mexi-corn
2 egg whites

Preheat oven to 400 degrees.
Spray large pan or cast iron corn bread griddle with non-stick cooking spray.
Drain corn.
Mix all ingredients well.
Bake for 15 to 20 minutes or until golden brown.

Creamy Chicken Enchiladas
Serves:  8
Source: The Fat Free Living Super Cookbook
by Jyl Steinback (www.AmericasHealthiestMom.com)

2 lbs. fat-free chicken breasts
½ cup fat-free shredded Cheddar cheese
8 fat-free flour tortillas
14½ oz. can low-fat crea, pf cjoclem spi[
4 oz. chopped green chilies
1 cup fat-free sour cream

Preheat oven to 350 degrees.
Lightly spray 9x13-inch baking dish with nonfat cooking spray.
Place chicken breast in large soup pot or Dutch oven and cover with water. Bring water to a boil over high heat; reduce to medium-high and cook 25 to 30 minutes, until chicken is tender and coked through.
Remove chicken from pot and cool slightly.
Shred chicken or cut into small chunks, and place in a medium bowl. Toss with Cheddar cheese.
In a small bowl, combine soup, chilies, and sour cream and blend well.

Divide chicken mixture evenly among tortillas and roll up. Place seam-side down in prepared pan.
Pour soup mixture over tortillas and sprinkle with extra Cheddar cheese, if desired.
Bake in pregeated oven 25 to 30 minutes, until cheese is melted and enchiladas are heated through.
Enchiladas can be prepared ahead of time and frozen without soup mixture. Top with sauce just before baking.

Dessert Pears
Serves:  6
Source: The Fat Free Living Super Cookbook
by Jyl Steinback (www.AmericasHealthiestMom.com)

3 medium pears, peeled, cored and cut in half
½ cup raisins
½ cup orange juice
¼ cup honey
2 tsp. reconstituted butter-flavored granules
⅛ tsp. cinnamon
⅛ tsp. nutmeg

Preheat oven to 350 degrees.
Lightly spray 9x13-inch baking dish with nonfat cooking spray.
Place pears, cut-side up, in dish.
Spoon 1 tablespoon raisins in center of each pear.
In a small bowl, combine orange juice, honey, and liquid; mix until blended. Pour mixture over pears.
Sprinkle with cinnamon and nutmeg.
Cover with foil and bake in preheated oven for 25 to 30 minutes.
Serve warm.