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Healthy and Tasty Recipes - Good for Diabetics!
Comfort food for those cold and wintry days. These recipes are filled with great tasting and healthy foods that are easy to prepare too!
Skillet Pork Stew
Source: America's Complete Diabetes Cookbook
Edited by Katherine E. Younker, MBA, RD, Certified Diabetes Educator
Cut pork into 1 inch cubes. In bag, combine flour, salt and pepper; add pork and shake to coat. Set aside. In large skillet, heat half of the oil over low heat; cook onion for 5 minutes. Transfer to bowl. Heat remaining oil medium-high heat; brown pork, in batches if necessary and adding more oil if needed. Add to bowl. Pour apple juice into skillet; bring to boil, scraping up brown bits from bottom of pan. Stir in mustard, vinegar and thyme. Return pork and onion to skillet. Add garlic, carrots and apples; cover and bring to boil. Reduce heat and cook for 15 minutes, stirring occasionally. Add potatoes; cook for 15 to 20 minutes or until meat and vegetables are tender. Stir in peas; cook for 5 minutes.
Chili Con Carne
Source: America's Best Cookbook for Kids with Diabetes
by Colleen Bartley
Heat a large saucepan over medium-high heat. Add ground beef and cook for 5 to 7 minutes, stirring often, until browned and crumbly. Add garlic, onions and green peppers and cook, stirring, for 2 to 3 minutes, until garlic is fragrant and onions begin to soften. Stir in kidney beans, tomatoes, chili powder, cocoa, sugar, vinegar, pumpkin pie spice and salt. Increase heat to high and bring to a boil. Reduce heat to low and simmer for at least 30 minutes or for up to 1 hour to allow flavors to blend. Add ¼ cup water if chili becomes too thick.
Source: Duke Diet and Fitness Center Cookbook, Spring '05 Cookbook
By Duke University Diet & Fitness Center
Serving Size: 1 manicotti
4 lasagna noodles (cooked al dente)
16 oz part-skim ricotta cheese
2 cups raw spinach, chopped
½ tsp black
2 large eggs
2 cups low fat, low sodium Marinara Sauce
Cook lasagna according to directions (al dente) and cut each in two pieces (8 pieces total). Preheat the oven to 375ºF. In a bowl, blend ricotta, spinach, black pepper and egg in a food processor. In a non stick baking pan, spread ½ cup marinara sauce on the bottom. Divide cheese mix between the lasagna. Roll into tube and place in pan. Top with remaining marinara sauce.
Cover with aluminum foil and bake for 45 minutes. Uncover and bake 15-20 minutes.
*The Duke Diet and Fitness Center's meals are low in calories, fat and sodium, but high in taste. The Center's meals have a daily total of approximately 1,500 mg of sodium. The USDA 2005 dietary guidelines for Americans is to consume less than 2,300 mg of sodium.
Greek Lamb and Bean Stew
Source: Diabetes Comfort Food
by Johanna Burkhard
Preheat oven to 350ºF. In a Dutch oven or large saucepan, heat 2 teaspoons oil over high heat; brown lamb, in batches if necessary. Transfer to a plate. Add remaining oil to pan; reduce heat to medium. Add onion, garlic, oregano and hot pepper flakes; cook, stirring, for 5 minutes or until softened. Return meat to pan along with any juices. Add tomatoes with juice, salt and pepper; bring to boil. Reduce heat, cover and simmer for 45 minutes. Add beans, red and green peppers and enough chicken broth to make a sauce-like consistency. Cover and bake in preheated oven for 40 minutes or until lamb is tender. Stir in parsley.
Chicken and Noodles
Source: 1,001 Delicious Desserts for People with Diabetes
by Sue Spitler with Linda Eugene, R.D., C.D.E., , and Linda R. Yoakam, R.D., M.S.
Melt margarine in large saucepan over medium heat; whisk in flour, sage and marjoram and cook, whisking constantly, 1 to 2 minutes. Whisk in broth and milk; whisk until boiling and thickened. Add pimientos and pepper.
Combine vegetables, chicken, and noodles in 2-quart casserole. Pour sauce evenly over top; sprinkle with bread crumbs, if using. Bake, uncovered, at 350ºF until browned and bubbly, about 30 minutes.
Source: Cook Once, Eat For A Week
by Jyl Steinback, America's Healthiest Mom
Spray large soup pot or Dutch oven with cooking spray. Pour ¼ cup chicken broth into pot and heat over medium-high heat. Add garlic, onion and celery to pot; stirring frequently, until vegetables are tender. Add remaining broth and tomatoes; bring to a boil over high heat. Reduce heat to low, cover and simmer 30 to 35 minutes. Add chicken, Worcestershire sauce, pepper, parsley, tarragon, chives, chervil and Tabasco sauce; cook over medium-low heat until heated through, 10 to 15 minutes. Serve jambalaya over cooked rice. Jambalaya can be frozen and reheated; cook rice just before serving or add leftover cooked rice to stew while reheating.
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