Comfort food for those cold and wintry days. These recipes are filled with great tasting and healthy foods that are easy to prepare too!

  

Source: America's Complete Diabetes Cookbook

Edited by Katherine E. Younker, MBA, RD, Certified Diabetes Educator

 

Serves: 4

 

1 lb lean pork	2 tsp vinegar
2 tbsp all-purpose flour	½ tsp dried thyme
¼ tsp salt	4 cloves garlic, halved
¼ tsp pepper	2 carrots, cut in 2 inch
2 tbsp vegetable oil (approx.)	pieces
1 onion, coarsely chopped	2 apples, peeled and
1 cup apple juice or water	quartered
2 tsp Dijon mustard	5 small potatoes, quartered
	1 cup frozen peas

 

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.

 

Nutrition per Serving		Exchanges	Carb Choices
Calories	424	½ fruit	n/a
Fat, total	14 g	1½ fat
Fat, saturated	3 g	1½ starch
Carbohydrates	47 g	3 vegetables
Protein	28 g	2½ lean meat
Cholesterol	68 mg
Dietary Fiber	5 g
Sodium	250 mg

Source: America's Best Cookbook for Kids with Diabetes
by Colleen Bartley

Serves: 4

 

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.

 

Nutrition per Serving		Exchanges	Carb Choices
Calories	400	1½ starch	n/a
Fat, total	14 g	3 lean meat
Fat, saturated	5 g	2 vegetable
Carbohydrates	43 g	½ fat
Protein	28 g
Cholesterol	48 mg
Dietary Fiber	11 g
Sodium	589 mg

 

Source: Duke Diet and Fitness Center Cookbook, Spring '05 Cookbook
By Duke University Diet & Fitness Center

Yield: 8

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.

 

Nutrition per Serving		Exchanges	Carb Choices
Calories	345	2.5 protein	½
Fat	12 g	1 starch
Carbohydrates	39 g	2 vegetable
Protein	22 g
Cholesterol	* mg
Dietary Fiber	* g
Sodium	* mg

 
*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.

Source: Diabetes Comfort Food

by Johanna Burkhard

 

Serves: 6

 

4 tsp olive oil, divided	½ tsp salt
1 lb lean boneless lamb, cut	½ tsp freshly ground black pepper
into 1 inch pieces	3 cups frozen lima beans
1 Spanish onion, chopped	1 large red bell pepper,
4 cloves garlic, finely chopped	seeded and cubed
1 tbsp dried oregano	1 large green bell pepper,
½ tsp hot pepper flakes	seeded and cubed
1 can (19 oz) tomatoes,	½ cup reduced sodium chicken
including juice, chopped	¼ cup chopped fresh parsley

 

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.

 

Nutrition per Serving		Exchanges	Carb Choices
Calories	350	2½ medium-fat meat	n/a
Fat, total	12 g	3 vegetable
Fat, saturated	4 g	1 fat
Carbohydrates	32 g	1 starch
Protein	27 g
Cholesterol	70 mg
Dietary Fiber	7 g
Sodium	445 mg

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.

 

Serves: 4

 

3 tbsp margarine	¼ tsp black pepper
1/3 cup all-purpose flour	1 pkg (10 oz) frozen mixed
¼ tsp dried sage leaves	vegetables, thawed, drained
¼ tsp dried marjoram leaves	1 lb boneless, skinless chicken
1 can (13¾ oz) reduced-sodium	breast, cut into 1 inch pieces
fat-free chicken broth	8 oz thin egg noodles, cooked
¼ cup fat-free milk	al dente
3 tbsp diced pimientos	¼ cup unseasoned dry bread
	crumbs, optional

 

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.

 

Nutrition per Serving		Exchanges	Carb Choices
Calories	507	3 meat	n/a
Fat, total	13.9 g	1 fat
Fat, saturated	3 g	3 bread
Carbohydrates	55.5 g
Protein	38.6 g
Cholesterol	118.2 mg
Dietary Fiber	n/a
Sodium	273 mg

Source:  Cook Once, Eat For A Week
by Jyl Steinback, America's Healthiest Mom

 

Serves:  6

 

2 (14½ oz) cans nonfat chicken	3 tbsp Worcestershire sauce
broth, divided	¼ tsp pepper
1½ tsp minced garlic	¼ tsp dried parsley
¾ cup chopped onion	¼ tsp dried tarragon
1½ cups sliced celery	¼ tsp dried chives
16 oz can diced tomatoes with	¼ tsp dried chervil
roasted garlic	2 to 3 drops Tabasco sauce
2 cups cooked lowfat chicken	3 cups cooked white rice
breast cuts

 

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.

 

Nutrition per Serving		Exchanges	Carb Choices
Calories	170	2 vegetable	2
Fat	1.4 g	1½ starch
Carbohydrates	34 g
Protein	6 g
Cholesterol	1 mg
Dietary Fiber	5 g
Sodium	204 mg